The 2017 Migu Run Skyrunner® World Series draws to a conclusion on the stunning shores of Lake Garda for the Limone Extreme weekend of racing. The mountains that back onto this iconic location provide a wonderful playground to Friday’s VK (VK World Circuit) and Sunday’s Classic SkyRace.
It’s been a long season of Skyrunning all around the world. Recently, Jonathan Albon and Maite Maiora were crowned EXTREME champions in Scotland at the Skyline Scotland and at Ultra Pirineu, Ragna Debats and Luis Alberto Hernando were crowned champions for the ULTRA category.
This weekend in Limone we will have two champions crowned for the CLASSIC sky distance and in addition, we will have COMBINED champions. The combined champions having scored points in the 2017 season over different race distances.
Over the years, Limone Extreme has grown to be a pinnacle event on the calendar and as the last race of the Skyrunner World Series, it is often a crouch race for points, therefore, fast and aggressive racing is guaranteed over the 27km course with 2450m of vertical gain.
Marco De Gasperi will go head-to-head with Aritz Egea and young gun, Jan Margarit for the Sky Classic title, it is et to be an epic battle with nine out of the top ten male runners toeing the line.
Limone gives a 20% bonus, so, it’s all to fight for!
The ladies’ race may be even more exciting than the men’s, it is wide open! Ragna Debats has already won the Ultra title and she would need an incredible run in Limone to pull off the overall tittle – it is possible though! In reality, Laura Orgue is the favourite with a strong threet coming from Sheila Aviles. These two have fought each other in the mountains in 2017 and now it comes down to who will perform in Italy! Hillary Gerardi and Oihana Azkorbebeitia will also figure.
Joining the line-up for the SWS title is a host of world-class talent who will not only impact on the results of the race but they will more than likely impact on how the SWS points are allocated and therefore influencing who are the champions for 2017.
Remi Bonnet and Stian Angermund-Vik are likely winners of the race, Bonnet has won here in the past and Angermund-Vik has been unbeatable in 2017. Joining these two is Eugeni Gil. Hector Haines and Pascal Egli – all theree have had their fair share of podium places. Marc and Oscar Casal Mir, Kiril Nikolov, Eduard Hernandez and Julien Martinez round out the top contenders.
The combined titles are also at stake and here there is a very interesting prospect with Maite Maiora not racing and Ragna Debats toeing the line. Should Debats place first or second, she will take the title from Maiora. For the men, Jonathan Albon has an untouchable lead.
Uncompromising mountain running, ridges, scrambles, steep ascents, boggy ground and a bucket full of technical running made the 2017 Salomon Ring of Steall Skyrace™ an epic race. The sodden ground was muddy and uncompromising, the weather wet and brutally cold. This race had epic written all over it and it drew comparisons with the Skyrunning classic, Zegama-Aizkorri.
The h finish line post-race was full of praise, many stating that it was a pure classic, a race they would return to and yes, one of the toughest 25km’s they have ever run! A sentiment echoed by race winner Stian Angermund-Vik who won the previous day’s Amores VK and who was the champion of the Ring of Steall in 2016
“A Tough and beautiful race. The weather was harsh today and I didn’t feel great but I rallied in the latter stages. I saw my teammate Tom Owens, he shouted encouragement at me and it spurred me on!”
Stian produced a stunning win in an incredible 3:24, a new course record. In the early stages, the race was all together with the USA’s Andy Wacker leading from the front by a small margin. He was followed though by all the favourites, Marco De Gasperi, Jan Margarit, Kiril Nikolov, Stian Angermund-Vik and many more, As the conditions took hold and the temperatures dropped dramatically with an icy wind, Angermund-Vik pulled away from the race. In-form Pascal Egli pursued and Kris Jones from Wales was paving the way for UK runners. It was all close and anything could happen. Egli held on for second in 3:26, just 1-minute later Jones finished and then young-gun Margarit finished 4th ahead of Kiril Nikolov in 5th,m their times 3:29 and 3:30.
In the ladies’ race, Laura Orgue, like Angermund-Vik, was looking for the double, VK and SKY victories. She lead the race to the top of the first climb but then lost the lead only to regain it and then pull away with a strong and convincing victory in 4:05.
“I loved this race, the terrain, the mountains and the challenge. It was a close race and I had to fight which is good. It feels very different to the other races on the SWS calendar and I think it may be my favourite – Ioved it!”
Sheila Aviles moved up from outside the top-3 as the race progressed, showing her form that gave her victory at Comapedrossa earlier in the year. Once in 2nd she stayed there and crossed the line in 4:05:51 just 40-seconds behind Orgue. The Spanish duo are now head-to-head in the SWS17 ranking with Limone Extreme in October the deciding race.
Oihana Azkorbebeitia finished 3rd, the USA’s Hillary Gerardi continued her strong streak of top performances for 4th and Maite Maiora was 5th after placing 2nd at CCC just 2-weekas ago, their times 4:15, 4:21 and 4:22.
This Skyrunning race route incorporated two lofty ridges within the Mamores, including the Devil’s Ridge, which provides a thrilling and airy traverse with Glen Nevis visible ahead.
Episode 142 of Talk Ultra brings and we bring you a full and in-depth interview with Damian Hall who was first Brit, first Vet and 12th overall at UTMB. We also speak to Elisabet Barnes about her training and racing at altitude at the 2017 Transrockies. The show is co-hosted by Kurt Decker.
Talk Ultra is now on Tunein – just another way to make the show available for those who prefer not to use iTunes – HERE You can download the Tunein APP HERE
Talk Ultra needs your help!
We have set up a Patreon page and we are offering some great benefits for Patrons… you can even join us on the show! This is the easiest way to support Talk Ultra and help us continue to create!
Many thanks to our Patrons who have helped via PATREON
Neal Collick, Paul Shol and Adam Schwarz-Lowe – 19:31:40, 22:12:46 and 22:14:40
Gretchen Metsa, Tina Johnson and Stephanie Hoff – 25:23:03, 28:19:14 and 28:39:58
Brent Loberg, Forest Tracy and Marc Malinoski – 8:42:53, 9:12:56 and 9:55:20
Kelly Teeselink, Rochelle Wirth and Anna Yurchenko – 10:47:22, 11:42:16 and 12:05:18
Michael Borst, James Sorenson and Kurt Keiser – 3:36:36, 3:49:45 and 3:51:38
Emma Spoon, Ashley Hansen and Stephanie Sathre – 4:49:50
Run Rabbit Run
Courtney Dauwalter two times in a row and the big pay cheque, nice! 20:38:45 – not an easy run after multiple falls and temporary blindness in the final 10-miles. Emma Rocca 2nd and Becky Kirschenmann 3rd, 22:31 and 22:34 respectively.
Jim Rebenack took the win ahead of Mark Hammond and Charlie Ware – 18:44, 18:53 and 19:35. Notably Alex Nichols, winner last year dropped early. Speedgoat was 9th.
Francesca Canepa and Min Qi won the SWS race in China’s Gobi desert – 8:00 and 6:18 respectively.
Luzia Butler took the win ahead of Emilee Walker and Jennilyn Eaton – 25:08, 26:55 and 27:29.
Trevor Fuchs ran 20:59 with Jesse Rich and Robert Edminster 22:12 and 22:15.
Luis Alberto Hernando and Ragna Debats won the main race of the weekend read reports HERE, HERE and HERE
FKT – Appalachian Trail
Joe McConaughy, covered the 2,189-mile Appalachian Trail in 45 days, 12 hours, and 15 minutes. The time broke supported and self-supported FKTs, ranking ahead of Karl Meltzer’s supported 45:22:38from 2016.
Read my analysis reports from the Men’s race and the Ladies race HERE and HERE.
Please support Talk Ultra by becoming a Patron at www.patreon.com/talkultra and THANKS to all our Patrons who support us. Rand Haley and Simon Darmody get a mention on the show here for ‘Becoming 100k Runners’ with a high-tier Patronage.
With a course profile that looks like a shark’s dental record and with 10-peaks to ascend and descend over a 55km course, the Migu Run Skyrunner World Series went EXTREME For the first time in 2017! 4287m of vertical gain awaited the runners in the stunning location of Ceresole Reale, Italy, a stunning mountain location towered over by the stunning 4000m peak of Gran Paradiso.
Starting at 0630, a stunning day of blue skies welcomed the runners, the early morning chill soon swept away with the arrival of the sun.
Andre Jonsson who last weekend placed 4th at High Trail Vanoise was showing incredible powers of recovery leading Zaid Ait Malek, Pere Aurell, Bhim Gurung, Benat Marmisolle, The five ran together over the first high-peak in the National Park and the second peak coming at around 12km with 2-hours 15-minutes elapsed on the clock. They were separated by seconds matching each other’s moves.
By contrast, Zegama-Aizkorri and Livigno SkyMararhon champion Maite Maiora, was showing all the ladies a clean pair of heals. She took a grasp of the race very early on and despite being chased by Katie Schide, Ekaterina Mityaev and Natalia Tomasiak amongst other.
With 4-hours elapsed, the summit of Colle della Porta at 3002m saw a surge from Pere Aurell as he ran fast through the snow fields that followed the tough climb to the summit – Andre Jonsson, Bhim Gurung and Beat Marmisolle all followed with less than a minute separating them. Following and hoping to bridge the gap was Dimitry Mityaev, Zaid Ait Malek and Hector Haines.
Maite Maiora arrived in the same location, her lead was now extended beyond 30-minutes to Katie Schide and Ekaterina Mityaev following over 10-minutes back.
The race was now on in the men’s race, the quartet watching each other and at times changing lead like in a cycling peloton however Andre Jonsson was still pushing but the elastic wouldn’t snap. Passing Colle del Nivole they had a short decent and then climbed to Colle Della Rocca Bianche at 2670m. Again, less than a couple of minutes separated the four front runners but the long descent took its toll and with the final climb to Colle del Nel at 2551m to come, the pressure was on.
Andre Jonsson and Bhim Gurung took the lead but Jonsson started to feel the pressure and although Gurung complained of feeling tired, he unleashed his incredible descending ability on the final 1000m to drop to the line to open a huge gap and take victory just like he did earlier in the year in China at Yading Skyrace. Jonsson earned an incredible 2nd place 10-minutes back, 6:51:37 to Gurung’s 6:41:24. Pere Aurell fought cramps to finish 3rd and Benat Marmisolle held off a charging Cristofer Clemente to finish 4th.
Maite Maiora crossed the line in 8:05:28 having dominated the ladies’ race. It was a stunning victory and confirms her as one of the best female Skyrunners in the world. Katie Schide finished 2nd and Ekaterina Mityaev finished 3rd, 8:37:02 and 8:48:23 respectively.
The 55km course wound through the Gran Paradiso National Park in the royal hunting grounds, hence the ‘Royal’ title, runners will compete with ibex and chamois. Starting at a lake at an altitude of 2000m, participants traversed five passes – the magnificent Gran Paradiso mountain provided a stunning backdrop towering over the race at 4061m. Moraines, rocks, streams and snowfields provide an ultimate extreme challenge.
Next race in the Migu Run Skyrunner World Series is the Dolomites SkyRace that will celebrate its 20th edition – a pure Sky Classic!
The 2017 Berghaus Dragons Back Race concluded today in Llandeilo – five days of epic mountain racing over. By epic, we mean E P I C!
For those looking for one of the toughest races in the world, Wales and the Dragons Back Race is a perfect starting place. 223 runners toed the line in Conwy, just over 100 finished – yes, 50% of the field didn’t make the journey from the north to the south.
For the first two days the race was very much about 2015 champion Jim Mann dominating the race, for the ladies, Sabrina Varjee also built a very clear lead over her main rivals – Carol Morgan and Caroline McIlroy.
However, on day 3 it was all change for Mann. The 90-minute margin he had built over days 1 and 2 was wiped a way with two navigational errors and a charging Marcus Scotney. On day 4, the heat came and Mann used his 0730 start to press the pace and apply pressure. Scotney had a lead of almost 30-minutes, surely it was too much for Mann to pull back? Well yes, but he came close. The final days race was going to be brutal.
But the ladies race spiced up on day 4 with Verjee suffering in the heat and Carol Morgan having a great day – like the men’s race, it was all to fight for on the last day!
Morning in day 5 camp was one of mixed emotions, the end was in sight but a tough day was ahead and to add to the pressure, forecasts were predicting a scorching 30deg high.
The majority of the field started early at 0600 but all eyes were on the 0800 ‘chase’ starts. Scotney and Verjee would start on the stroke of 0800 and then 2nd placed runners, Mann and Morgan would depart as per their time deficits to the leader. The same applied for 3rd placed lady, McIlroy. Quite simply, the first man or woman across the line would be the 2017 Berghaus Dragons Back winner.
Scotney had complained the previous night of a sore knee and had contemplated not starting day 5, however, on reflection, he decided it was better to fight and run with a chance of victory in comparison to leaving questions unanswered. He was flying, the terrain suited him and allowed him to stretch his legs. By CP2, Scotney was pulling away from Mann and Verjee and Morgan were equally matched with McIlroy losing time.
More good running to CP3 and then the climb to CP4 and the run along the high ground with the impressive Llyn Y Fan Fact to the right saw Scotney extend his lead. When Mann arrived at CP5 he was over 30-minutes back and barring Scotney having any problems, the race was his for the taking. Mann no doubt paying a price for a tough first 3-days and a hard chasing 4th day.
Scotney crossed the line in 6:12:09 1st and Mann came in much later (7:43:40) having eased off the gas knowing that his place for 2nd was secure. Neil Talbott who had started later than the 1st and 2nd placed runners had a long day chasing all in front of him, his 3rd place secure in 7:31:04 placing 2nd on the stage.
In the ladies’ race, Verjee although in the lead to CP5 was struggling with the heat, the fatigue of 4-days of tough racing and being chased by Morgan and McIlroy. She looked agitated, stressed and not her normal self. By contrast, Morgan at CP5 was relaxed and when asked how she felt, “I feel great – fantastic!”
The possible threat of a blazing run from McIlroy didn’t happen and the race was now between Verjee and Morgan.
Morgan hunted Verjee down and by CP6 had caught and passed her. It was all about putting her head down and pushing on. Victory was hers in 7:57:16 and with it, the title of Ladies 2017 Berghaus Dragons Back champion.
Verjee and McIlroy made it to the line, 2nd and 3rd places in 8:52:04 and 9:30:54 respectively. Like Mann, Verjee’s final thoughts maybe ones of disappointment with questions of what might have been…
It’s been a tough race for all concerned but when you race over 5-days with the highs and lows that this type of race can throw at you, it’s about how the runner manages all aspects of the race and not just one day. The 2017 edition will go down in history as one of the most compelling, particularly in the final 2-days.
Attention will now turn to 2019 and the next edition of the race but as Ourea Events rightly say, don’t forget it’s the Cape Wrath Ultra in 2018 for those who need their fix!
Travelling from the North of Wales to the South via the ‘Dragons Back’ – the 2017 edition of the Berghaus Dragons Back Race looks set to have all the makings of a classic. A gigantic 315km route awaits the runners as they make the journey over multiple days.
Day 1 in its own right is a tough day in the mountains as the best of Wales provides a stunning backdrop and stage setter for the race. In past editions, the opening day has proved too much for many… will 2017 be the same? It’s expected that 30% of those who start will not begin day 2 – a frightening statistic!
Jim Mann, winner of the 2015 edition of the race has decided to return and defend his crown. After a tough 2016, Jim has recently returned to form after in ‘Winter Round’ record breaking run. Mann completed the Charlie Ramsay Round, the Paddy Buckley Round and the Bob Graham Round all within 1-month and set a new benchmark for the triple.
British ultra-running pioneer Jez Bragg toed the line in 2015 but was forced to withdraw through illness, no doubt he will look to put the record straight in 2017. However, Cape Wrath 2016 champion Marcus Scotney will want to make sure he continues a winning streak of Ourea Events multi-day success with a strong performance.
Nickademus Hollon from the USA is well known in the ultra-world but may well fly under the radar of the UK based runners. Hollon was the youngest runner to complete the infamous Barkley and has placed 2nd at the Tor des Geants. He loves a challenge and although the UK mountains may well be new to him, we can anticipate a strong performance.
Alistair Hubbard and Neil Talbot may very well be the other prime contenders to take top honors on this journey through Wales. Hubbard has won the expert category on the Great Lakeland 3-Day – a great build up race to the Welsh multi-day adventure.
With the absence of Jasmin Paris, the ladies’ race is open but many are tipping Carol Morgan as a potential favorite. Her recent victory at The Spine is a standout result and it confirms that she can keep pushing even when tiredness and sleep deprivation are prevalent.
Sabrina Verjee is a regular Ourea Event competitor and participated in the 2015 Dragons Back Race where she placed 14th overall. It’s fair to say that Verjee has improved since then and she recently won the Great Lakeland 3-Day.
Italian Emanuela Marzotto came to running late in life and has made up for lost time with a sting of back-to-back performances in the world’s biggest ultras and multi-day races. Her experience in the Marathon des Sables was no doubt instrumental in her success in winning the 2016 Cape Wrath Ultra. Without doubt, she will have her hands full racing against Morgan and Varjee in Wales.
A final nod goes to Canada’s Emily Compton who is a complete unknown on UK soil but she has accumulated a string of top-10 results dating back to 2012. Notable markers being 3rd at Vulcano Ultra Trail in 2013 and 5th at Yakima Skyline Rim 50k in 2016.
Action begins on May 20th when runners will arrive in Wales ahead of the May 21st start.
You can follow the daily action via this website in words and images and on Twitter – @talkultra and on Instagram – @iancorlessphotography
It’s a question I get asked a great deal and my answer is always the same – ‘Have you considered inov-8?’
inov-8 has been making shoes for muddy conditions for over 10-years and as such they are my ‘go-to’ brand when I need something to handle ‘off-trail’ conditions such as fell, mountain, open fields, mountain terrain and so on.
I photograph, test and run in many many shoes and no shoes come close to handling thick, sloppy and unpredictable mud like inov-8.
A firm favourite is the Mudclaw 300 which has a 6mm drop. You can read a review from 2016 HERE.
In the last 12-months, inov-8 has tweaked its line of shoes once again and the popular Race Ultra has now become the Trail Talon (one of my favourite trail shoes for dry conditions HERE) and we have the X-Claw 275 (HERE) which is a favourite for me when I want to mix up good trails with mud and rock for longer duration, the 275 version with wider toe box and 8mm drop is perfect.
The X-Talon shoe has been around for sometime as an inov-8 classic and certainly the 212 (6mm drop) is a shoe that I have used time and time again. HERE
Usually, I prefer 6-8mm drop shoes, however, if I am just running in soft mud, a lower drop of 4mm or 3mm is usually fine and providing I am not running for too long it is preferable as I feel lower to the ground and more connected.
The 225 is a 4mm drop shoe with a 3mm footbed and a stack of 19.5mm at the heel and 15.5mm at the forefoot. The lugs are the same as the Mudclaw 300 with 8mm depth.
It’s easy to see from the off that the X-Talon 225 is designed for a more efficient runner and having switched between the Mudclaw 300 and the X-Talon 225 the main differences come with a touch more cushioning in the Mudclaw, otherwise, both shoes feel very similar as they have ‘precision’ fit, same lug depth, similar lacing and a similar feel when running. Obviously, the X-Talon is 25% lighter and that does feel different!
Running off-trail in muddy and sloppy conditions requires control and precision, therefore, the X-Talon 225 is a precision fit shoe. You need your foot to feel controlled and yes, maybe a little tight in the shoe. This is what gives you the control and the security to let yourself go. The only time you would compromise on this precision feel is if you were running for hour upon hour or running a very long race where the fit may cause an issue. Therefore, I see the X-Talon as a perfect shoe for up to say marathon distance – it does depend on the runner?
They are feather light. You pick them up and you know straight away they will be a delight to wear. They are simple and no fuss. Good bumper around the toe with a reinforced section. The upper is durable, lightweight and designed to be breathable and protective. The tongue is lightweight and the laces almost feel inadequate but they really pull the shoe tight and give a wonderful secure feeling around the middle of the foot to offer that security and control that is so essential when running in the sloppy and unpredictable terrain that mountains or fells give us. The heel box is classic inov-8 and wraps around providing a comfortable and secure hold with no rubbing.
The X-Talon is ultimately what is on the bottom of the shoe and as the name suggests, you have a plethora of 8mm talons to provide maximal grip. The compound is DUAL-C as seen in other inov-8 shoes and this works well in transitioning from mud to rock without a compromise on grip. The configuration is designed to shed mud and debris, however, I have yet to find a shoe that when it’s really muddy sheds the mud as I run. Certainly, transitioning from muddy terrain to harder, firmer or dry trail and the mud falls away quickly.
Another key feature is META-FLEX which allows the shoe to bend just in the correct place to facilitate the propulsive phase. One of the tings I love about inov-8 shoes is this really does work! It’s not some name jargon that doesn’t mean anything.
My daily trail run requires me to run a 1-mile of road to the trail and 1-mile home. The X-Talon handles this well and just for kicks, try it yourself – you will here the outsole grip to the pavement and road. It’s quite a feeling! Of course, you want to keep road use to a minimum in a shoe like this – the outsole won’t thank you for rubbing it against such an abrasive surface. Ideally, this is a shoe that you will put on just before you start to run. Rest assured though, the shoe gives a wonderful feeling on hard pack. How wonderful depends on you, your efficiency and your need for cushioning. If you are looking for a shoe that can handle some road, some hardback trail, rocks and some mud – I recommend the X-Claw.
I mix between shoes with a wider toe box such as the Trail Talon and X-Claw and can quite happily use a shoe with a more precision or tighter toe box such as the Roclite, Mudclaw or the X-Talon, so, the precision fit is not a problem for me.
I prefer a higher drop shoe of 6-8mm but the 225 with 4mm felt really great on soft and muddy trails – I didn’t really notice the lower drop and the lightness/ flexibility is a real pleasure.
The shoes are really comfortable and secure. The heel box really grips and the lacing really holds the foot secure. I had no movement or sloppiness.
Toe protection is good. I’ve had a few toe collisions with rocks and had not problems. The 3mm footbed and 15.5/19.5 cushioning is certainly on the minimal side and when running on rocky, dry or stony trails I could certainly feel the ground beneath me. Again, this comes down to choosing a shoe that is fit for purpose and fit for the duration you are running. Again, need more shoe? Look at the Mudclaw 300 or X-Claw 275.
Grip is awesome and few shoes in the marketplace can compare to the grip offered by the 8mm lugs. The compound also works great when transitions from mud to rock – a real winner.
If you need a low drop, lightweight shoe with loads of grip and a precision fit, look no further than the X-Talon 225. This shoe has very little not to like and actually the negatives for some are what make this shoe great:
If all of the above is ‘too’ minimal for you, look at the Mudclaw 300 and if you need a higher drop (8mm), a little more toe width, good lugs but not as aggressive and more cushioning, you can’t go wrong with the X-Claw 275. If I was only going to have one pair of shoes for trail, mud and rock then I would go for the X-Claw. However, if I can pick and choose and use shoes shoes like weapons, the X-Talon 225 would be fast and light shoes for racing a fast and furious fell race, Skyrunning race or even a VK.
A glorious morning was followed by a windy and chilly afternoon but Lanzarote put a smile on every clients face as they arrived in 15-degree temperatures after leaving a -5 London behind.
It was an admin day as everyone checked in, stocks up on supplies, relaxed and then at 1700-hours it was an introduction to the terrain and conditions they will encounter for the next 7-days.
It was a stunning end to the day as we ran for 60-minutes in three ability based groups. The sun accompanied us and as we returned back to La Santa we were provided with one of this magical sunsets that made everyone realise in an instant, why they are here.
Light stretching followed the run and then in the evening it was casual drinks and a group meal.
Day 4 starts at 0800 with a full-on run that will see most participants on the trail for 4 to 6 hours.
Recently I was involved in a series of discussions about the Marathon des Sables, not the 2016 edition of the race but the 2017 and 2018 editions of the race. One thing that became very clear is the panic and apprehension many runners feel about a goal that may well be a ‘one-off’ or lifetime goal.
Experienced runners will know how to goal set, they will know how to periodise and plan their training so that they hopefully arrive at a target event in peak form. This was discussed in Planning a Running and Racing Year (HERE). However, goals that go beyond one macrocycle (one year) require a much greater perspective and overview. If you are new to running, well, it can be just terrifying.
A great deal of advice can be extremely counter productive as it makes many runners feel inadequate, inexperienced, lacking confidence and in the worse scenarios even questioning if they should even go ahead with the race.
Let’s be clear. Everyone is an individual, I have yet to find two runners who need the same training plan or structure. However, certain scenarios work for all and it is with this in mind that I am writing this post.
Why set a long term goal?
Long term goals provide incredible motivation to step out of the door and to train. You will have heard the saying, ‘if it was easy, everyone would do it!’
To that end, iconic races such as UTMB and Marathon des Sables, are races that for many are the ultimate race, they are races to be built up to and therefore a macrocycle is not enough time to prepare; hence long term goal setting.
Irrespective of experience, two key words come in to play when setting a long term plan: Structured and Progressive.
In this scenario, I am using goal setting for Marathon des Sables.
A macrocycle is one training year and this is broken down into mesocycles. It may sound like a fancy word but a mesocycle is a series of blocks of training that make up one macrocycle. For purposes of explanation, let’s assume that you are running the Marathon des Sables which takes place in April 2018.
I always recommend getting a year planner so that you get a big picture of what lies ahead. Fourteen months may seem like a long way off, it is, no need to panic, but also don’t become complacent. What’s important here is experience. I am therefore going to have two runners.
Runner A has run a marathon, runs to keep fit and has set the lifetime goal of Marathon des Sables. Priority is completion.
Runner B has been running for years, eats marathons for breakfast, races ultra races regularly and is going to Marathon des Sables as a challenge, to test him or herself and plans to compete over complete.
You don’t need to be a rocket scientist to work out that runner A and runner B need completely different training plans and strategies. Keeping in mind that A has less experience, more insecurities and a great deal of anxiety about the big target, I will talk through the possible planning cycle for A.
Let’s break down the macrocycle. As I said, we have fourteen months to play with, so a schedule may look like this:
Phase 1: Feb, Mar, Apr, May with C race objective (marathon).
Phase 2: June, July, Aug with B race objective (50k to 50m).
Phase 3: Sep, Oct, Nov with A race objective (multi-day race)
Phase 4: Dec, Jan with B race objective and/ or specific warm weather training camp.
Phase 5: Feb, Mar.
Phase 6: Apr – A race.
Is all about consistent and regular running based on available time, ability and commitments. Set yourself a C race target for the end of this period. It could be a half marathon or even a marathon. It’s always good to have intermediate targets to work to and we often use C and B races as stepping stones to an A race, in this scenario, Marathon des Sables.
Be realistic here, it’s important. Ask yourself a couple of key questions:
How many days can I train?
How many hours a week can I train?
We are going to assume that running three/four days is possible every week with a fourth/ fifth day for cross training and strength work. A microcycle (week) in phase 1 may well look like:
Tuesday – key day
Thursday – key day
Saturday – Cross training
Sunday – key day
In phase 1 we want to just walk, run or walk/ run and build a base of fitness from which to build. No need to rush in and panic. Be sensible and progressive. A safe way to do this is build for three weeks and on the fourth week rest and recover, Yes, rest and recovery is just as important as running.
Use the 10-20% rule and never add more time than this to each run. An example for the first month may look like:
Over this phase, you would eventually cap the length of time for the Tuesday and Thursday runs at 60 to 90-minutes and the Sunday run would progress to 3-hours 30-minutes as follows:
Use this system in phase 1 building week on week over four months to lay a great foundation of progressive miles and time on feet. If you have built progressively, your Sunday long run will have progressed to over three hours which puts you in a great place for a C run target.
A marathon would be a good C target at the end of phase 1. You wouldn’t taper for a race like this, it would be a training run that would be added to your plan.
You have phase 1 under your belt and the confidence of completing a C target. Phase 2 now builds and at the end of this phase you will have a B race target as a goal. This race should be challenging but not so challenging that it becomes intimidating or breaks you. If you ran a half marathon as a C race, then your B race could be a marathon. If your C race was a marathon, then your B race may be a 50k or up to a 50-mile race if you feel that training is going very well?
It’s also important now to think ahead to Phase 3 and an intermediate A race target that will motivate you and boost your confidence for phase 4, 5 and 6.
Also think about planning and booking heat chamber sessions or equivalent for the final build up phase just before the race; this usually takes place in the final 2-3 weeks and sessions go quickly.
In the UK, a race takes place in November called the Druids. It’s a three day race where runners take on a marathon for three consecutive days. It’s a perfect ‘mini’ Marathon des Sables scenario and a great opportunity to test clothing, pack, fitness and build confidence.
Assuming that four days training are still possible and that you have had no injury issues or problems, we can now progress training building on endurance in the long runs and adding some faster/ strength sessions during the week.
A week may look like this:
Tuesday – Hills.
Thursday – Speed
Saturday – Cross training and strength.
Sunday – Long run.
As in phase 1, progression is really important and the plan would actually change and evolve over this period with each month looking different.
The above plan is a guide and this is where a run coach can step in and provide structure and remove the guess work away from how the plan is put together. It’s all about placing the right emphasis at the right place and at the right time.
You will see how month 3 changes from months 1 and 2 so that it is specific to the B target at the end of this mesocycle.
You have just completed your longest run in a B race, be that 50k, 50m or somewhere in-between and your confidence is sky high. You now have an A race on the horizon (November) that involves three back-to back marathons and suddenly your appreciation of what is required is much clearer. You respect the Marathon des Sables target but now it is less intimidating as you have moved your way up through logical and incremental steps.
Another three month phase of training that allows is to fine tune and hone in on the racing skills required.
As you may expect, phase 3 starts with recovery from your B race target. You will need to cross train or just run easy for 3-4 days. By the time the weekend comes around, you will feel as though recovery is well on the way, don’t rush. Take your time and the following week run easy Tuesday and Thursday for up to 60-minutes and then do 60 and a 90-minute run on Saturday and build on the Sunday run. An example of phase 3 is below. Please remember, YOU are an individual with specific needs and what I provide below is a possible structure leading to an A race in November.
The A race at the end of November provides a significant marker in your training. The experience will allow you an opportunity to find out what worked, what didn’t work, how your kit worked, what was good, what was bad and so on.
December is now upon you and Phase 4 is an opportunity to look at weaknesses and work on them so that you are in great shape to take on Phase 5 which is the final period before your key race.
1. If you lacked endurance in your November A race, keep working on consistency and build endurance with time on feet.
2. If you lacked speed and want to run faster, December is a perfect opportunity to cut back on distance and long runs and add some speed work.
3. Due to the demands of running with a pack, running long and all the associated fatigue, make sure that you incorporate a strength and core routine to make you a stronger runner. It’s easy to say here, ‘I don’t have the time!” You do, cut down your run time on a Tuesday and Thursday and free up time for strength and core. Maybe you can even find an extra day in your week (Wednesday) to allow you to work on this. Alternatively, work on strength and core at home maybe while watching television? The time is there, you just need to find it and be creative.
4. Practice walking. Effective and fast walking is a key weapon to a successful race in any long ultra or multi-day race.
With a new year coming, April and the heat of the Sahara looms on the horizon. January provides a perfect opportunity for a warm weather training camp just as the weather is wet, miserable and cold in Europe.
In conjunction with 2015 ladies Marathon des Sables champion Elisabet BARNES, we run a week long camp in Lanzarote that provides the perfect opportunity to test everything in a real situation. We even provide a bivouac experience. You can ready daily posts and view images from the 2016 camp HERE and you can listen to client feedback below:
Phase 5 is the last phase and ultimately you have 6 weeks to get prepared and ready for your key race. If you attended a training camp you will now have a full appreciation of everything that you need to do. That may be changing kit, more time on feet, looking at nutrition or even a combination of all elements
Now is the time to make sure you have all your admin sorted – insurance, medical, compulsory kit and so on.
Don’t leave anything to chance now. If in doubt about equipment, contact MyRaceKit, they are able to provide expert advice in regard to everything that you will need.
Think about heat and how you will adapt. With luck, back in phase 2 or 3 you will have thought ahead and booked time in a heat chamber. Ideally this will take place in the final 2-3 weeks before the race. No sessions booked? Train in a gym with additional layers, take a sauna, do Bikram Yoga etc
Again, consistency is key here. You have been training for this long term goal for sometime, don’t do anything silly, don’t do a long run that is really long; you up your chances of injury risk. Remember, training is about ALL the sessions you have done and not just one session
Phase 6 is race time.
Be organised, be prepared, think of everything and have the race of your life.
It’s in this final phase when you are so close that little things can go wrong. Be prepared as best as you can. You can’t account for the unexpected but reduce chances of anything going wrong by taking no risks.
The information provided above is designed to provide an outline and a guide on how to plan for a long term goal. Although you may be able to take this plan away and use it, please be sensible and assess your own experience, fitness and goals. Importantly, the scenario provided is with a multi-day race in mind, you would need to tweak and adjust this for a single stage race or a mountain ultra for example.
I can’t emphasise enough that we are all individual, so you need to find out what works for you.
If you enjoyed this article, think about becoming a Patron and supporting Talk Ultra podcast and this website on Patreon HERE
One month ago, the new ROCLITE arrived at my home, not just one pair but 3 pairs – the 290, 305 and 325. I wrote a first impressions article HERE and it would make sense to have a read of that before reading on.
In summary, the 290 is 4mm drop, the 305 8mm drop and the 325 is 8mm drop but a running boot. The running boot is for a specific audience I believe and although it’s a product I love using, I am going to save any talk on the 325 for my review that will come out in the New Year. Having said that, much of what I write in this review of the 305 directly transfers to the 325 – they are to all intents and purposes the same!
I run in shoes of varying drop all the time, however, lower drop shoes like the 290 (4mm) are usually reserved for shorter runs be they fast or slow. Once I run beyond an hour, an 8mm drop shoe works perfectly for me and without doubt it is my ‘drop’ of choice.
Therefore, when the ROCLITE’s arrived late November and I had a trip planned to La Palma (the home of Transvulcania) it was an easy decision to pick up the 305 with the intention of well and truly giving them a battering on this tough, challenging, rocky and gnarly terrain.
The ROCLITE range of shoes, for me, are designed for mountain running in wet or dry conditions when the trail can be very varied or unpredictable. Although the shoe can handle a little mud, it’s not a shoe for those conditions and without doubt, if you plan to run on grass, mud, fell or similar, I think inov-8 make far better shoes for that, try the X-Talon for example.
I have used many, many shoes and I have tried and tested countless inov-8 shoes and despite the ROCLITE being around for appx 10-years, it’s not a shoe that I have used a great deal. So, I hold my hands up, this review is based on ‘this’ shoe and I can offer no comparisons to previous incarnations.
As with many inov-8 shoes, the looks and colours are very pleasing. You can’t go wrong with red and black and out of the box they were saying to me, ‘wear me!’
Looking over the shoe, a couple of things stood out. The tongue is part of the upper and not a tongue sewn into the upper. Anyone who reads my shoe reviews knows that I LOVE gusseted tongues so I was eager to slide these shoes on. I was not disappointed. I would go as far to say that the 305 is THE most snug and comfortable shoe I have worn – that is saying something! They are the most slipper like run shoes I have worn, so much so, that I could imagine removing the laces and walking around the house in them. Adding to the package is a completely seamless inner, even the ‘insole’ is part of the shoe (you can’t remove it) making it snug, snug, snug!
Going for a run in them instantly felt comfortable. I mentioned in my ‘first impressions’ that I thought the shoes in the ROCLITE range sized a 1/2 size too small. Now I am not sure? Sorry for being indecisive but I have run in them for 1-month and I have been very happy, I must stress though that I used a thinner sock than normal. What is noticeable, say over the TRAIL TALON (here) and X-CLAW (here) is that the ROCLITE is narrower in the toe box. I wouldn’t say it’s a ‘precision’ fit shoe but it is certainly less spacious than the Talon or Claw.
The other notable point is that the front of the shoe (toe box) is just material with no additional overlays or support other than a reinforced bumper to protect toes against unwanted collisions. This had pros and cons. The pros were simple – a comfortable shoe that allowed my foot to flex, bend and adapt to the terrain. The cons were on technical descents, I found that at times I wanted just a little ‘more’ to hold my foot. It was a minor point and caused me no problems. What I did do to compensate was make sure I had the laces adjusted and tightened correctly.
The trails in La Palma are harsh, really harsh. It’s jagged, volcanic, gravel, sand and abrasive rock that is irregular and punishing. It ruins shoes. In recent years, I have been out here and I have had shoes last for just the holiday. I must stress that this is not a criticism of the shoes but an indication of how harsh the terrain is.
One’s foot is moved constantly to the left, right and it is twisted back and forth, noticeably the huge red ‘X’ on the rear of the ROCLITE offered some great stability and I didn’t roll my ankle once – unusual for me.
The out-sole did work well on all the dry terrain, be that gravel, soft black lava sand, jagged irregular rocks or solidified volcanic lava. A run through a river bed that offered all manner of possibilities to slip and fall through a technical boulder session were brushed at one side with ease with the ROCLITE. Once you have confidence in a shoe, you can push harder and faster and the 305’s gave me that.
Importantly though, on this terrain, protection is as important as grip and the META-SHANK and rock-plate combined with additional cushioning gave me a really solid and comfortable day out. The longest outing here has been 8-hours and my feet felt great. Rocks and rough terrain didn’t penetrate through the sole leaving me and my feet feeling jaded. Powerflow in the heel provided some real comfort and reassurance, particularly when walking… it’s tough out in La Palma and walking is a big part of any outing. Daily I always did anything from 400 to 2000+m of climbing and the META-FLEX at the front of the shoe allowed my foot to bend without hindrance.
The lacing is unique as you pull in on web loops. It really does work! It works so well that you can pull the laces too tight. I struggled with the lacing at first, at times I tied the laces too right and other times I tied them too loosely. I eventually found a balance after 3-4 runs and once I got it dialed in, I found I had no need to adjust or adapt my laces once running. I am pleased to say that extra eyelets are provided at the top of the shoe should you need to ‘lock-lace’ or similar. The heel box was plush and caused no issues.
inov-8 have thrown a curve ball in at the end of 2016 and may well have provided me with one of my favourite shoes of the year. Yes, the ROCLITE 305 is that good. I have battered them on the trails out here with approximately 50-hours of running and they are showing signs of wear but they have survived really well and are good for many more hours. I can’t say the ROCLITE is my all out favourite shoe as it has a specific use. By contrast, to explain what I mean, the inov-8 X-CLAW for example can handle grass, mud and sloppy stuff and it would still be able to perform on rocky and mountainous trails like here in La Palma. Is the X-CLAW a better shoe? No! However, it may very well be a better all-rounder? If you are running on trail, be that a canal tow path or a rocky mountain trail in the Alps, the ROCLITE will take some beating and without doubt it’s going to be a shoe of choice for me in 2017. The fit, the snug upper, the seamless build and the gusseted tongue just make the 305 one of the best shoes I have run in. Add to that package 8mm drop, cushioning, a great outsole and other key inov-8 features such as the ‘X’ Lock, Adapterweb, Meta-Flex and Meta-Shank and this shoe is one to consider.
There are some downsides. The upper may lack some support in the toe area when running on technical terrain allowing the foot to move a little too much. The toe bumper is adequate and does offer protection but maybe it could be a little beefier? It’s a minor niggle. Finally, although the ROCLITE 305 is not a precision fit shoe, it is narrower than the Trail Talon or the X-Claw and therefore it may not work for some people? However, I would counter that by saying that on mountain and technical trails, too much movement in the toe box leads to insecurity and a lack of precision and confidence.