Episode 223 of Talk Ultra is a 36th MDS special co-hosted by Steve Diederich (MDS UK) and guest interviews with, James Hazeldene, Liz Anderson, Patrick Kennedy, Richard Bysouth and Tamsin Dobson.
Rachid El Morabity leads Aziz and Mohamed.
The 36th Marathon des Sables came just 6-months after the 35th edition which was re-scheduled to October 2021 due to the ongoing pandemic situation. The two races could not have been more different. The 35th edition had intense heat and D&V which swept through the camp. A summary of the experience is HERE. There is also a 35th edition special podcast, HERE.
This special podcast is a follow on from the 35th and provides an insight from the MDS UK agent, Steve Diederich.
We also speak with James Hazeldene, Liz Anderson, Patrick Kennedy, Richard Bysouth and Tamsin Dobson.
You can follow the 36th edition daily summaries below.
Please support Talk Ultra by becoming a Patreon 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.
Heat is often debilitating for a runner. Heat cramp, heat exhaustion, dehydration, heat stroke, headaches and the desire just to stop are all very real problems.
As the summer season approaches, running in a hot climate is sometimes unavoidable, however, racing in a hot climate is relatively controllable as you will understand in advance the race, the environment and the expected temperatures one can expect.
Understanding the conditions of ones running and racing environment is crucial to make the best of all the hard training you have done. So, one needs to adapt and plan.
Heat acclimatisation takes place in a natural environment where one can specifically prepare in advance of a chosen race or project, ideally for 7-14 days before the event. For most of us though, the luxury of travelling for 14-days and having an acclimatisation holiday is not a realistic proposition.
This is where Heat Acclimation comes in. In simple terms, this is about providing heat stress in a controlled environment, typically a heat chamber, over a set period of time and sessions.
Dr Jodie Moss has specialised in heat acclimation and in the process, put her learning to real time use at the 2019 Marathon des Sables where she placed 8th woman.
Jodie at MDS
With Marathon des Sables approaching, it is timely to re-visit and gain a full understanding of what is required to acclimate to heat with an interview with Dr Jodie from July 2020.
What is it about heat that makes running so difficult?
You are imposed upon by a different challenge. What happens is you create this metabolic heat by contracting your muscles. When one runs, you use muscle mass and this generates heat. When you then exercise in a hot environment, particularly if it is greater than skin temperature, then this makes it very difficult to get rid of heat. Humans are not the most efficient mechanically, so this energy from contracting muscles, potentially around 20 to 30% of the mechanical energy being made is converted to chemical energy, that means 70%, maybe even more, needs to be eradicated in the environment. If the environment is hot, for example, the Sahara, a challenge is imposed to eradicate the heat and what often happens is is that the heat is stored and one feels hotter and this then has a cascade effect of issues and problems, physiologically and perceptually.
Physiologically:
An increase in skin temperature is likely the one which is noticed first as it is directly impacted upon by the environment. There will be an increased demand for blood flow that needs to go to muscle to provide it with oxygen/ energy to run, but also there is a competition for blood flow to the skin. In order to thermo regulate, blood is competing with muscles and skin and that creates an impact on one’s cardiovascular system. Typically, heart rate will increase due to the increased workload sending blood to muscles and skin.
Body core temperature will increase.
Sweet rate will also increase and therefore the percentage of water loss will increase and the consequence of this is dehydration – a deficit in body water with onward complications.
Perceptually:
We thermally perceive it to be a lot hotter.
You are more uncomfortable.
The feeling of needing to slow down and therefore performance is impacted.
Is heat acclimation as valid for the runner at the front, as well as the runner at the back?
In principal, yes. However, if we take Marathon des Sables as an example and the winner, Rachid El Morabity, he is a Moroccan, he lives in the environment in which the race takes place, therefore he is naturally acclimatising on all his training runs. Therefore, he has no need to acclimate artificially.
Highly trained individuals though, through training, can gain thermal adaptations, irrespective of environment. For example, if you are training everyday, particularly at a high percentage of VO2max, one will create heat this will require a higher sweat rate and therefore adaptation takes place. But, interventions should be in place both acute and chronic, to minimise the effect of environment on performance. Environment, will always have an impact on performance, no matter which athlete.
Acclimate for the heat.
When is a good time to start adapting to heat and how?
It is a consideration for close to competition, typically in a period of 7 to 21-days. Adaptation from exposure diminishes rapidly, so, there is no need to do this too far away from the chosen event.
Now of course, if one is fortunate with time, the best scenario is to travel to the race location and adapt naturally in the environment of the race. However, very few have such a luxury and this is where acclimating as opposed to acclimatising steps in.
However, budget can be an issue, so it is possible to adapt via some simple home methods. Keep one’s training as planned, say by a coach, and then add layers of clothing while training. Have a hot bath after training. One can also consider Bikram Yoga and say saunas. But, and this is a big but, while some of these interventions will have some benefit, it is not something that can be recommended completely as it is harder to prescribe and measure.
We want heat adaptation and these adaptations only occur when there is sufficient thermal strain.
As an example, one could run for an hour with layers and build heat. Then immediately have a hot bath. Water has a greater density than air and the heat inside the body would be retained and most likely increase, this would stress the system. But, the issues arise with how long does one do this… Ultimately though, this is considerably better than nothing!
By far the best way, is environmental heat chamber.
Environmental Heat Chamber
The jury is still out on what is the optimal sessions for performance gain, however, five sessions would be considered fundamental over a period of 7 to 14-days. This period has shown results of a much more fulfilled adaptation. The pseudo motor function (sweat rate) takes a little longer to occur, but all the other measurements, cardiovascular and lowering core body temp occurs quite rapidly. So, based on sweat rate, a longer period of time provides the best results.
In regard to the sessions, they could be performed every 2-days, every other day, every day and some even do 2 sessions per day. But obviously time and budget is a huge factor.
It is also important to remember that these sessions take place close to competition, so, monitoring stress and recovery is equally important.
In regard to session length, 60-minutes is usually adequate and this allows the body to get hot enough.
I get asked about adding a run pack and weight, for example, MDS is a self-sufficient race and a pack is required. On the start line, the minimum weight will be 8kg. But training with this in the heat is not necessary, but some insist as it provides security, comfort and a greater understanding of what the Sahara, as an example, may feel like. But this adds additional stress and the sessions are about heat adaptation.
The Protocol
Isothermic heat acclimation intervention is typical. We get you to exercise so that your core reaches a certain temperature. For this we use a rectal thermistor. This ensures that you meet the thermal stimulus, crucial for sessions like this.
We measure body weight naked and this allows us to monitor fluid intake and sweat rate. We can test urine to look at hydration status too. This is all about making the client aware of hydration and levels. We also want the client to leave a session re-hydrated!
A treadmill or bicycle is used. Personally, I prefer the bike as it adds less impact to the body. It’s important to remember, these sessions are about heat adaptation, they are not training sessions. A 5-minute check will include hear rate, core temperature, skin temperature, perception of thermal environment, how hot does the client think it is? And finally, I will ask how comfortable the client is. Then, the exercise will begin.
We aim for a core of 38.5 degrees in each session. This is ideal for pseudo motor and thermo functions to be maximised. It ensures that we are always controlling and meeting a fixed criteria. Measuring the thermal strain is key. It usually takes about 30-minutes to get to 38.5 degrees depending on the individual. But external factors do have an impact.
We typically see improvements by session 3. But it is important to have, say 10-minutes of each session fixed, that way we can monitor improvement and adaptation. We can gain the data here and then report back. Day 5 to day 7 will show the most improvement. So, 7-sessions.
Time can be an issue and some may prefer to squeeze two sessions per day and compress 7-days, say, into 3 or 4. This is possible and literature confirms this. Total exposure is more important than days.
Ideally, the last session would be 1 or 2-days before departure for the chosen race.
What problems can occur without acclimation and how does one mitigate it?
A runner will be faced with a physical and perceptual challenge that will have negative effects. They will be slower, frustrated, dehydrated and have a potential of heat stroke and ultimately they may not finish the race. If any of these elements are experienced, try to cool as much as possible, seek shade at aid stations, rest and allow the core to lower. Hydrate and use spare water to provide a perceptual cooling. Water on face, head, forearms and neck will help a little.
On a personal note:
I did not have the perfect race and that is what makes me keep signing up to race. My heat protocols were great but I compromised my training and I was surprised with 8th place. I had an amazing support system and I do have chronic heat exposure, I am also very good at getting rid of heat. I also sweat high. But I need to be careful on dehydration. I made a mistake with my pack trying to make it as light as possible but I compromised my pack integrity and this hurt my back. I look forward to going back, I hope in 2021.
Jodie with her medal.
Top 3 tips to get ready in regard to heat and training.
1. Have a heat protocol as outlined above.
2. Test all kit and nutrition, leave nothing to chance.
3. Do not panic. Trust the training you have done. Do not increase mileage and training in the light stages. Do not risk injury or illness. Be healthy.
A Multi-Day race or a long-distance ultra is a huge undertaking. For many, it’s a 12-month project (or longer) that slowly but surely can consume every available day, hour, minute and second.
I get it, a long-distance race over multiple days in an unfamiliar terrain can leave more questions than answers. However, don’t panic, it’s not that complicated – read HERE.
As your key adventure looms, it’s time to focus the mind, body, and equipment so that you can plan for and anticipate all that may go wrong and right while undertaking this key target.
Quite simply, the old saying, ‘Fail to Prepare, Prepare to Fail’ does and can ring true.
So, what can be done?
Luck can have a place in any success; however, it should never be relied on. In multi-day events, particularly self-sufficient ones, the need to fine tune everything is a key element.
Training.
Kit.
Mind.
All of the above have very important roles to play in success.
Get the training wrong, you may not have the fitness or an injury that will result in you not achieving the finish line.
Get the kit wrong, be it too heavy, not durable or inappropriate may impact on your ability to achieve your goal.
Many say the mind is a key and an integral part of any success. Often, the body can be willing, but the mind can be weak, get the mind focused and prepared.
You need to be prepared for whatever your multi-day adventure will throw at you.
In the final phase of training, 6-8 weeks before your adventure starts, is a great time to start working on the final phases and plans that will help ensure success.
THE PREPARE PHASE
If we assume that tapering will take 2 to 3-weeks, this key ‘Prepare Phase’ should be in weeks 4, 5, 6 and 7 before D-Day.
Train and prepare specifically.
First and foremost, understand the challenge that you are undertaking. You may feel that you already have a grasp on this, but there is no harm sitting down and going through all they key aspects. Terrain, weather, mandatory kit, distance, and conditions. Look at the October 2021 edition of Marathon des Sables, the race started with a series of protocols to manage Coronavirus. Ultimately, Coronavirus was not a consideration, it was extreme heat, sickness and stomach problems.
Understand the event and challenge.
Walk, WALK, WALK! – Walking will (for most) be an absolute essential skill to complete any multi-day adventure. You may think you will run most of the distance… But experience confirms that walking is a key to success. Walking, and walking with purpose is a skill. Practice. Consider poles, they may enhance your walking experience, if so, practice and use them.
Learn to walk.
Without doubt you will have long days, and some will go in to the night and through the night. Take time and plan and include a session like this in the ‘Prepare Phase!’ Understand here that this is an opportunity to test kit, not only yourself. Is your head torch bright enough, how do temperatures vary, how does my appetite and requirement for fluid change etc. By doing this in training, you do it in a safe environment. If it all goes badly, you can always make a call and get picked up or get a taxi. You can’t do that in your race or event. Darkness and nighttime can play tricks.
Back-to-back runs may well have featured in your training but running/ walking tired is a skill. However, be careful how you plan this in training. You want adapt body and mind, not break them.
Practice makes perfect.
Perform training with rationed water and race/ event food. You need to learn what works and what doesn’t work. It’s all very well going for a long run and then getting home and eating chocolate and drinking Coca Cola – can you do that in your event? Mentally this can be a real tough challenge – be prepared.
Get a pack that fits perfectly and does not bounce.
Your pack will be with you for the duration of your event. It must be as light as possible and also sturdy enough to last the challenge without breaking. Be minimalist on equipment and purchase the lightest equipment possible. Remember though, lightweight can often mean less durable, less warm, less functional and so on… Better to break or damage equipment in training so that you can make changes ready for the important challenge ahead. Modify and adapt.
Be specific!
Be specific. Snow, mountains, altitude, heat, or cold. Understand the demands that will be placed on you in your challenge and plan for a specific phase (typically in the 2-3 weeks before the event) to help acclimate. This could be a heat chamber, it could be arriving early before an event and adjusting to high altitude, it could be some specific cold, ice or snow training.
Try out food for an adventure in training.
Plan an ‘event simulation’ that will require you to run for a specific distance, be self-sufficient overnight, sleep in a similar scenario/ situation to your event and then get up and run the next day. This can be a key element in understanding what does and does not work. Is your sleeping mat comfortable? Is the sleeping bag warm? Did your food taste good? How easy was it to cook? How about snacks, did they work? How was the pack weight and distribution of contents?
Spend a night out in training to find out what does and does not work.
Train with your pack and add weight, however, be careful NOT to do too much training with too much weight. This can result in injury. In addition, learn how to pack your bag so that it sits comfortably with minimal bounce. Understand where to put snacks so that you can access them on the go.
Look after feet – many failures come via poor shoe choice and foot care.
Feet and shoes. Please do not ask. ‘What shoe shall I use for ‘X’ Event?’ Runners are individuals and what works for one does not work for others. Gait, foot shape, foot width, foot length, toe length, run conditions and so on all impact. Read THISarticle on how to find the correct run shoe.
Water and hydration is key to success.
Food glorious food. Calories are essential for an event, so is what they weigh. Understand food and its nutritional values and make sound educated choices that balance fat, protein, and carbohydrate. Also understand that taste changes. Sweet may be ok early on but typically savory is better as time passes. Is beef jerky better than nuts? What food rehydrates quickly or with cold/ warm water? Should I take bars? What about protein drinks? So many questions… They need answering!
Shops are not always available.
You only have to do three things at most multi-day events:
Run.
Eat.
Sleep.
All three impact on each other, so, make sure you have all of them dialed.
Finally, remember, we are all individual. What works for one person, will not work for another. It is your responsibility to take ownership of yourself, the challenge you are undertaking and the challenges it will bring. Ultimately, that is why you signed up, no?
Tom Evans burst on the ultra running scene when he placed 3rd at the iconic Marathon des Sables in 2017. An unknown runner, what followed was a meteoric rise in the sport.
Tom joined me at our Lanzarote Multi-Day Training Camp in 2018 and his presence was a great success. I knew then, one day that we’d have him back…!
Tom doing volcano hill reps, Lanzarote 2018.
January 2023 and Tom returns to Lanzarote amongst a stellar line-up that included 8x Marathon des Sables champion, Rachid El Morabity and the amazing and inspirational, ‘Dead Man Running,’ Kevin Webber.
MDS opened the door for Tom. He followed up with a win and course record at The Coastal Challenge in Costa Rica.
A 3rd place at the IAU World Trail Championships, a foray in the world of skyrunning and suddenly top was on the start line of the CCC, one of the key races of UTMB week. Running a perfect race, Tom closed on the lead in the latter stages of the race, forged ahead and won the biggest race of his life. A sponsorship deal with adidas Terrex followed and the dream of Western States started to fall in to place.
Western States, the iconic 100-miler in the USA is a ‘bucket list’ dream for any trail and mountain runner. For Tom, it would be his first time racing such a long distance in one day. Taking a unique training approach, Tom moved to Ethiopia to prepare. Race day was a dream scenario with a podium finish and a time that dipped under 15-hours.
Victory at Tarawera Ultra in New Zealand at the start of 2020, whet the appetite for what was to come.
A certain pandemic got in the way of racing plans and Tom decided to have surgery to fix a persistent injury problem. 2021 was very much a year of rehabilitation gaining strength and fitness.
With the arrival of 2022, Tom is back and it is now a great pleasure to confirm his attendance at the 2023 Lanzarote Multi-Day Training Camp.
With some new routes, new talks and workshops, new guests, the 2023 Multi-Day Training Camp will take what is already a special and unique formula and take it up several notches.
Day 6 of the Lanzarote Multi-Day Training Camp is the ‘long day’ covering a marathon on a beautiful point-to-point course that starts in Uga and concludes at Club La Santa.
The route was first introduced in 2020 with great feedback. The 2022 route was extra special due to the current weather – sun, warm, high winds and Calima. You actually couldn’t get better training conditions for a desert race.
The route is a perfect way to sight see and experience the best of Lanzarote. Early miles pass through countless black sand and wine fields.
At all times, the landscape is magical and unique, the resulting backdrop from the greatest recorded eruptions which occurred between 1730 and 1736.
The area is delicate and protected, so, for the most part, a route weaves its way through the landscape which must be followed.
While there are few high points (in meters) on the island, it is possible to ‘rollercoaster’ and in our marathon point-to-point we accumulated 1500m+.
The wind was strong all day, gusts almost lifting us of our feet.
From Tinajo, the fina third of the route, the conditions became increasingly hard as the harder ground became softer with large amounts of soft sand. A Buff making for great protection.
In the latter miles it was head down and push on… Finally Club La Santa could be see in the distance. A marathon done in perfect test conditions.
As training days go, they don’t come any better than today…! With just one day left, many of the attendees are now tired and looking forward to some recovery time to let the stimulus from this training take hold.
Each runner has covered different distances but the below is typical for many!
Day 6 concluded with showers, food, recovery and well-earned calm and peaceful night.
Please support this website. I believe everyone deserves to read quality, independent and factual articles – that’s why this website is open to all. Free press has never been so vital. I hope I can keep providing independent articles with your help. Any contribution, however big or small, is so valuable to help finance regular content. Please support me on Patreon HERE.
It was day-2 of the Lanzarote Multi-Day Training Camp and the first full day. It started with a brilliant 23.5km/ 15-mile coastal run starting from Club La Santa and heading out along the coast passing through La Santa village, circumnavigating a volcano and then hugging a single-track all the way to Caserio de Tenezar before travelling around Teneza Peak and then re-tracing back to Club La Santa.
We had four groups with Pierre Meslet leading the fast group, Sondre Amdahl and Ian Corless leading groups 2 and 3 which combined running with walking and then Inge Nijkamp leading the walkers.
The trail offers stunning views and a mixture of technical trail, dirt roads, rocks and sand.
After lunch, Elisabet Barnes did a 2-hour talk on multi-day racing, self-sufficiency, planning and preparation.
With a long day almost done, at 1730 an easy 3-5km (3-miles) run concluded the day to loosen off the legs.
Please support this website. I believe everyone deserves to read quality, independent and factual articles – that’s why this website is open to all. Free press has never been so vital. I hope I can keep providing independent articles with your help. Any contribution, however big or small, is so valuable to help finance regular content. Please support me on Patreon HERE.
After missing the 2021 edition of the Lanzarote Multi-Day Training Camp due to the global pandemic, it was a wonderful day to welcome 32-clients at Club La Santa for the 2022 edition.
Needless to say, the last 6 to 8-weeks have been a trying time with no guarantee that travel would be possible. However, travel has happened and the blue skies of Lanzarote and glowing sun welcomed everyone.
Day 1 is all about relaxing after travel, making new friends and then a 1-hour run to settle any nerves before the camp really starts.
With just 1-hour of running, day-1 is an easy day to settle nerves. Starting at 1700hrs though, does allow everyone to experience the best light of the day as the sun slowly drops and disappears on the horizon.
With 4-coaches, all paces are accommodated, from walking all the way through to running. There is no pressure, there is a group for everyone and the initial 1-hour run allows everyone to access which group they will go in come the first full day which starts with a 15-mile coastal run.
A group briefing at 1900 was then followed with a dinner and gladly, the 2022 Lanzarote Multi-Day Training camp was underway…!
With two-times Marathon des Sables champion, Elisabet Barnes and top-10 finishers, Sondre Amdahl and Pierre Meslet, the clients of the 2022 camp have never been in better hands.
Please support this website. I believe everyone deserves to read quality, independent and factual articles – that’s why this website is open to all. Free press has never been so vital. I hope I can keep providing independent articles with your help. Any contribution, however big or small, is so valuable to help finance regular content. Please support me on Patreon HERE.
A second-place finish at the 35th Marathon des Sables in October 2021 has set Japans Tomomi Bitoh up for The Coastal Challenge that will take place in Costa Rica, February 2022.
A relatively unknown when standing on the start line of MDS in Morocco, it soon became apparent that Tomomi was ‘one-to-watch’ as the race unfolded. Her relentless smile, positive attitude shone through resulting not only in a victory of the final stage marathon distance but 2nd overall.
Tomomi is new to the sport, in 2018 she became a freelance professional trainer and in April that year ran her first marathon, she now has a PB 2:59:32. Winner of the Fuji Five Lakes Ultra Marathon and the Fuji Goko Ultra Marathon 118km, Tomomi also races at a competitive level in Spartan events. Spartan will provide Tomomi a great level of skill sets that she will be able to utilize at TCC, especially with the mixed and challenging terrain.
Marathon des Sables was a breakthrough performance and the multi-day format of TCC in Costa Rica will bring a new challenge.
The Race
Hugging the coastline of the tropical Pacific, The Coastal Challenge is the ultimate multi-day experience that weaves in and out of the Talamancas, a coastal mountain range in the Southwest corner of Central America. The terrain is ever-changing from wide, dusty and runnable fire trails to dense and muddy mountain trails. Runners will cross rivers, boulders, pass under waterfalls, survive long relentless beaches and finally finish in the incredible Corcovado National Park, a Unesco World Heritage site with a stunning final loop around Drake Bay.
With two races available, an Expedition Run of 230km and an Adventure Run of 155km – TCC is a race not to be missed!
230km and 10.000m+
Join the race in 2022, February 5th to 12th, registration HERE
Please note, TCC requires full vaccination and documented proof will be required.
Please support this website. I believe everyone deserves to read quality, independent and factual articles – that’s why this website is open to all. Free press has never been so vital. I hope I can keep providing independent articles with your help. Any contribution, however big or small, is so valuable to help finance regular content. Please support me on Patreon HERE.
Episode 219 of Talk Ultra is co-hosted by two times MDS champion, Elisabet Barnes. We discuss the 35th 2021 race with expert discussion on heat from Dr Jodie Moss. We also have eight interviews with 2021 participants: Emma Burton, Gower Tan, John Murray, Kim Hutt, Mags McHardy, Martina Taylor, Paul Been and Pierre Meslet.
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Episode 219 is a Marathon des Sables special. After three postponements, the first in April 2020, a second cancellation late 2020 and then a 3rd cancellation in April 2021 finally saw the race take place in October 2021. October was selected due to climatic conditions typically being very similar to those of April. Little did we know that October would see freakish high temperatures that would impact on the race.
Stats show that 353 completed the event, Rachid El Morabity running the whole event in 21-hours, 17-minutes, and 32-seconds. Christine Taieb was 353rd in 72-hours, 41-minutes, 31-seconds.
From the 353 finishers, 91 were from the UK, Patrick Kennedy the fastest in 25:16:14 and placing in the top-10 with Martina Taylor the 91st in 44:06:16.
Below daily race summaries which were published from the Sahara during the 2021 race.
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The 2021, 35th edition of the Marathon des Sables concluded early October after a 2.5-year hiatus due to the ongoing Covid pandemic issues worldwide.
Three postponements, the first in April 2020, a second cancellation late 2020 and then a 3rd cancellation in April 2021 finally saw the race take place in October. October was selected due to climatic conditions typically being very similar to those of April. Little did we know that October would see freakish high temperatures that would impact on the race.
I have worked on 7 MDS, 2021 was special! I provide this summary as an assessment as I saw the race unfold and how I experienced the conditions in the Sahara.
The 2021 race had relatively low start numbers, particularly in contrast to ‘normal’ MDS years, with approximately 700+/- toeing the line. It’s easy to understand why numbers would be low:
Repeated postponements caused apathy and a lack of focus and therefore refunds were requested.
The October 2021 date was the 4th scheduling of the event, and many wondered ‘if’ it would go ahead and therefore moved entries to a safer and more predictable MDS in April 2022.
Ongoing PCR requirements, Antigen tests and restricted border crossings and travel meant for many, October was just not possible.
One thing is for sure, Patrick Bauer and the MDS team were excited and motivated to resume proceedings in the Sahara and of course, Patrick wanted the event to be memorable for multiple reasons… It was the 35th edition and the first event post Covid.
2021 ROUTE
Stats show that 353 completed the event, Rachid El Morabity running the whole event in 21-hours, 17-minutes, and 32-seconds. Christine Taieb was 353rd in 72-hours, 41-minutes, 31-seconds.
From the 353 finishers, 91 were from the UK, Patrick Kennedy the fastest in 25:16:14 and placing in the top-10 with Martina Taylor the 91st in 44:06:16.
HEAT
Arriving in Errachidia and Erfoud several days before the runners, it was soon very clear to me that temperatures were high. On the first day, I ran in the desert starting at 11am and temperatures were already over 40 degrees. In the evening, for a second run starting at 1800hrs, temperatures were 36 degrees. The following morning, a run starting at 0700 and temperatures were already 34 degrees. No doubt about it, the 35th MDS was going to be a hot one. Chatting with locals and my driver Said, they all confirmed, ‘These temperatures are not normal for October!’
On social media I provided a ‘heads-up’ to all those travelling to Morocco of the heat situation, and yes, I understand that with just a few days before the race, there is little people could do, however, they could re-think clothing, sleeping bags and make allowances in packing for the ‘option’ to race lighter than originally planned.
Arrival at bivouac 1 early afternoon and the heat inside the tents was stifling, shade protected from the direct sun but not the heat. It was impossible to escape that.
Admin day was extremely hot, and this is notably important, no matter how slick or fast admin day is, runners will almost certainly be standing out in direct sun with no shade for a prolonged time. Here is a first top tip – Take an umbrella in your luggage that you can use when standing in the admin line. It will protect you from the direct sun and keep you cooler. Also, make sure you have water and snacks. Admin can take 30-mins if lucky, but it is possible to be out there for 60/90 or even 120-minutes.
The race started in oppressive heat, on day 1 this was recorded at 42 degrees and the forecast for the week predicted temperatures would go cooler. Those cooler temperatures did come BUT they were still extremely high and hotter than a ‘typical’ MDS and a ‘typical’ April or October month.
In my opinion, the Marathon des Sables is an extreme event that takes place in the Sahara. The nature of the event is self-management both physically and mentally to endure the challenge, survive and reach the finish line. The weather (heat) is one of those variables and in the 35-years of MDS there have been many hot years and many cool years. Nothing is guaranteed and surviving the weather is integral to the nature of the event. In my editions of MDS, 2021 was the hottest event from beginning to end. However, I have experienced equally hot days in past years, they were more in isolation though.
The impact of the heat for the 2021 race was substantial and hyperthermia was a very real risk and without question, countless runners succumbed to the rising mercury.
HEAT and SICKNESS
Heat is a brutal beast to manage and quite simply keeping core temperature lower, particularly when running can be difficult. It was very clear that many runners, maybe far more than usual were running considerably less and walking became the norm except for the front of the race, the top men and women were running as usual but at a reduced speed. It’s important to clarify here that walking is essential at MDS and many walk far more than they anticipate, even in a normal year. Heat and a pack add considerable strain and why many think pre-race they will run 80% and walk 20%, the reality is they will walk 80% and maybe run 20%. For 2021, walking was the norm.
MDS is a self-sufficient race with rationed water that echoes Patrick Bauer’s original journey. It was apparent after day 1 that water rations would need to be increased to compensate for the heat. An additional 1 x 1.5ltr bottle was added to each checkpoint (typically every 10km) for every runner and water allowance was increased at the end of the stage.
Additional water was required by all; however, this added an additional problem for many runners… Typically, runners use 2 x 750ml bottles on their chest or they use a 1.5ltr water bottle added on top of a front pack – the Moroccan runners prefer this method. The problem comes when you need to carry an additional 1.5ltr – there is nowhere to put it (typically) other than carry in one’s hand. Not only does this add another 1.5kg to overall weight but it can also alter running gait, and this can cause potential injury or stress.
In a normal year, the excessive heat would have without doubt impacted on the race and the number of runners who completed. However, I strongly believe that the DNF (did not finish) rates would probably have been more around the 10% mark or maybe 15%.
The main reason for DNF in 2021 was sickness (Diarrhoea and Vomiting) and the ongoing knock-on effects. The jury is out on the causes of this sickness and hopefully, in time, we may receive clarification of this from Doc Trotters and the MDS organisation. Of course, there are many rumours, however, here are a couple of my thoughts (I am no expert, so don’t shoot me down):
Food poisoning – The only shared food came on day 1 and 2 before the race got underway. If there was a problem with the food provided by the race, everyone would have been impacted immediately and not over multiple days and the 7-days of the race. During the race, everyone is self-sufficient, so, food poisoning on a mass scale is not possible.
Noro virus – A stomach bug that causes vomiting and diarrhoea which spreads rapidly and typically lasts no longer than 2-days. This sounds very similar to what MDS runners and staff experienced with most stating the ‘bug’ lasted just 24-hours.
Bacteria – One or two (maybe more) were sick before the race, therefore, a form of bacteria (equally Noro virus) could have been brought in to camp and quickly spread from person-to-person and tent-to-tent.
Hyperthermia – Increased heat and exposure to heat causes a failure to regulate mechanisms within the body that is extremely dangerous that can result in vomiting and diarrhoea and other symptoms.
Ultimately, the sickness at the 2021 MDS may well have been a combination of several of the above.
One thing is for sure, the sickness when it came was brutal and debilitating. I know, I had it! I got it on the evening of day 3 at 2000hrs and without going in to too much detail was losing fluids from both ends for 6-7 hours. By the following morning I was over the worst but struggled to drink and ate nothing for 24-hours. I had little to no energy for day 4 of MDS.
The above was a typical story for many a runner and quite simply, if you are losing fluids and energy as in the scenario above, combined with intense heat and trying to cover 32 to 82.5km’s a day, it is no wonder that so many DNF’d.
Many a runner proclaimed that they were fit, strong, well trained and prepared for the MDS only to have the race ‘robbed’ from them by a situation that was beyond their control. I fully understand this thought process and can only sympathise. I strongly believe that had it not been for the sickness, many more would have finished the race.
The impact of Covid and the Pandemic may well have impacted on every runner’s immunity and ability to fight bugs and bacteria? For most of us, we have isolated, social distanced and constantly washed our hands for 18+ months. Suddenly, we were all thrown in close proximity with less-than-ideal hygiene… I wonder if this resulted in some problems.
Multiple questions were asked by runners:
Race distances should be made shorter – As I have mentioned previously, the MDS is an extreme event that takes place in the Sahara. There are many variables of terrain and heat, and this is the challenge. The race is how runners manage this challenge and in 2021, 50% did this.
The race should be cancelled – Ask the 50% that finished should the race be cancelled; you would get a resounding no. I also spoke with many DNF runners who also confirmed that the race should have continued. Ultimately, MDS will assess the 2021 race and may well sit down and lay out a new set of protocols moving forward that make allowances for extreme conditions that are outside the normal extreme conditions of the race. For example, this could be early start times, longer cut-off times, the option to shorten stages or maybe a combination of elements. BUT would this take away from the ‘toughest foot-race’ tagline?
The race was compromised – The extreme heat and the sickness compromised the race experience for the runners and yes, it impacted on the MDS organisation with demand on 4×4 vehicles, doctors, helicopter rescues and so on at an all-time high. Typically, there are 400 staff on MDS, and in 2021 700 participants. Doc Trotters team was as large as usual, despite less competitors, therefore the ratio of doctors to runners was high. However, I described Doc Trotters as the NHS and the runners as Covid during the race. Quite simply, the 2021 MDS had a perfect storm of events that put all under pressure. It is important post-race that an assessment is done so lessons can be learnt. There are always lessons to be learnt.
DEATH
The death of a runner on day 2 due to cardiac arrest was announced to all the runners and MDS staff publicly by Patrick Bauer in bivouac on the evening of day 2. The situation was clearly explained to all. It was a sad day and first and foremost it is important to pass on our love and thoughts to all those concerned.
For many, the death was a wakeup call and it suddenly brought home the real risk and danger of participating in extreme event. It changed viewpoints and it may well have influenced 2021 participants to ‘play safe!’ afterwards. Prior to the incident, the urge to push on and fight for a finish was a priority, however, for the start of day 3 and moving forward, I personally encountered runners making decisions based around the day 2 death and their own personal assessment of risk and what risks, they personally were prepared to take. It does not matter if those ‘risks’ were real or perceived (from an outside perspective), from the individuals’ perspective they were real.
On a personal note, I have been involved in extreme events for many years and unfortunately, I have experienced multiple deaths, I have been involved in multiple rescues and I have had to make the decision of when and when not to carry on personally. Just this year at the TDS, part of the UTMB week of races, a runner died during the night – I was there. It may sound blasé, but extreme events are not without risk, danger or death. After all, for many, it is ‘the risk’ that makes the event desirable. MDS, as a prime example, has used the tag of ‘toughest foot-race in the world’ for many years and those who sign up, quote this as a reason for participation. Prior to 2021, the race had experienced 2 deaths. The MDS is not without risk and these risks exist despite rigorous health checks before toeing the line on day 1 and incredible medical support and a huge logistical team. As J K Rowling said, ‘It is impossible to live without failing at something, unless you live so cautiously that you might as well not have lived at all…’
Risk at MDS is actually very low. The medical team and support in conjunction with live Spot tracking, countless 4×4 vehicles and 2 helicopters means that should an incident take place, you will normally be looked after within 20-minutes.
With all the above considered, the death of a runner had an impact.
THE RACE
The 35th MDS took place over 7-days with 5 timed stages and 1 charity stage. Days 1, 2 and 3 were 32 – 38km. Day 4 and 5 was the long day with an allocated 32-hours to complete 82.5km. Day 6 was the classic marathon stage where medals were awarded at the end and officially, this was the conclusion of the timed race with overall ranking positions awarded. Day 7 was a compulsory charity stage of 8.5km and the timing was not taken into consideration.
Day 1, 32.2km race summary HERE – On paper, was an ‘easy’ day with little challenging terrain. However, the 46-degree temperatures in the shade changed that. It turned out to be a very tough day, especially with the race operating on ‘normal’ water rations. The DNF rate after day 1 was modest. I personally anticipated the numbers to be much higher. The organisation assessed the heat and feedback from the race route and increased water rations.
Day 2 32.5km race summary HERE – Was a similar distance to day 1 BUT included a long and lengthy stretch of the Merzouga (Erg Chebbi) dunes. These dunes last 13km +/- and ran from CP1 to CP2. They are the highest dunes in Morocco and would be feared in any ‘normal’ year. For 2021, they were a formidable challenge. Top runners could pass through them in less than 2-hours but for most, they could anticipate 3, 4, 5 or maybe even 6-hours to cross. This is without any shade or additional aid stations. CP1 resembled a medical tent from a war zone with countless runners taking shade and on IV drips. The severity of the heat was soon apparent to all and while some had the ‘sickness,’ it was probably fair to assume at this point in the race many were suffering from hyperthermia. It was the evening of day 2 when bivouac and the MDS staff ere notified en-mass of the death of a runner.
Day 3 37.1km race summary HERE – Had a sombre start with silence and the whole race departing with a walk and clapping. The distance ahead longer than the previous two days and the death from day 2 lingering on many people’s mind. The ‘sickness’ within camp was now considerably more obvious, with many runners complaining of D+V and I personally witnessed countless situations of runners vomiting before me. The route was generally easier but there was a considerable amount of soft sand. The day was tough one with many withdrawing, the heat, sickness, and the death all playing instrumental in how individuals assessed their own personal risk assessment of the challenge ahead.
Day 4 82.5km race summary HERE – Was the long day with two starts, most of the race starting at 0800 and the top runners originally departing at 1100 but this time was brought forward. Importantly, the distance of the long day was not notified to the runners until the completion of day 3. This was one of the ‘surprises’ of the 35th edition. However, this no doubt contributed to the anxiety and worry for the 2021 participants. I know from experience, the first thing runners do when they receive the ‘road book’ for the edition in which they will participate, is that they look at what distance the long day will be. To not know this leaves question marks and worry. For the 2021 edition, with so much heat and sickness, this was one additional worry they did not need. As it turned out, the distance was normal 82.5km, however, it did include the infamous Jebel Oftal that for most, would be climbed at night. With less than 10km covered and before CP1, the long day was proving too much for many. I personally put 9 people in vehicles who were suffering from sickness, heat or a combination of both. CP1 was full of runners who would withdraw and who were already on IV drips. It was going to be a very long day, night and following day. Many headed advice taking the day as steady as possible looking to gain time during the cooler temperatures of the night.
Day 5 – Was the conclusion of the long day for those who needed it, or a great opportunity to sleep, relax, hydrate, eat and look after personal admin.
Day 6 42.2km race summary HERE – The marathon day and now approximately 50% of the race had DNF’d. For those who started the marathon day a medal waited at the end, and it was fair to assume that all those who started would run, walk and crawl to get that medal. All who started finished.
Day 7 was the charity stage, a compulsory 8.5km to help raise funds for charity and facilitate the departure from the desert and back to civilisation.
The race was won by Rachid El Morabity, his 8th victory and finally, Aziza Raji stood atop of the MDS podium for Morocco.
RESULTS
Rachid El Morabity 21:17:32
Mohamed El Morabity 21:32:12
Mérile Robert 22:39:02
Aziza Raji 30:30:24
Tomomi Bitoh 34:39:17
Aicha Omrani 35:47:48
NOTES ON THE RACE
I said previously that in my opinion, MDS and races like MDS are about management of the physical, mental and equipment to achieve a goal. After all, it’s a self-sufficient race in the Sahara. THIS IS the challenge. The route changes year-on-year, the terrain changes year-on-year and the heat and other conditions are not guaranteed.
What sets 2021 apart is the sickness that ripped through bivouac, not only for runners but also staff.
Without doubt, why so many DNF’d.
A self-sufficient race is about personal management and I have always said to friends, participants and coaching clients, there are two things that cannot be controlled:
Injury.
2. Sickness.
The sickness the ripped through bivouac left runners drained, empty, void of calories and energy, despite the will and desire to push on, so many were left with empty shells that had to succumb to physical conditions. The physical conditions of course were only made worse by the oppressive and damaging heat.
2021 and the 35th MDS had a set of ‘perfect storm’ conditions that resulted in the highest DNF rate in the races long history.
It’s pointless to compare MDS to other races and state stats and figures. Some races have regularly few finishers due to the severity of route and the time allowance. Other races have a high DNF rate due to the terrain and weather. In most scenarios, runners when entering will research the race and understand the chances of completion. For MDS, stats show that typically less than 10% DNF. Therefore, any runner toeing the start line of the 35th edition will have had this in mind and will have hoped not to be in that relatively small percentage. The fact that 50% did DNF shows that the 2021 was an extreme race, but the major DNF factor was the sickness which cannot be planned for.
TOP TIPS
Understand the event, research it, train accordingly and prepare meticulously.
Heat acclimation pre the MDS will increase the chances of a successful completion, this should be done in the 7-10 days before the race. The best option is to travel to Morocco and be in the environment that the races take place in. Of course, this is not possible for most. Therefore, heat chambers, saunas, bikram yoga or even taking hot baths will all help.
Start slow and ease into the race.
The minimum requirement of a runners MDS pack is 6.5kg. You really need to get your pack as close to this weight as possible. Any additional weight is just a burden that adds to fatigue and stress. Test all your kit and fine tune it.
Prior to admin day, you have your luggage with you in the desert. Take options of kit so that you can fine tune kit selection based on climatic and other conditions. For example, 2021 was so hot a lighter sleeping bag was certainly possible and the need for a down jacket minimal.
When you arrive in bivouac you have dinner, breakfast, lunch, and dinner provided by the race before self-sufficiency begins. You could plan to be self-sufficient for food in this scenario and therefore reduce the risk of any potential stomach issues from unknown food.
Admin day as mentioned above can take a while, take an umbrella to provide shelter, take liquid and snacks.
Food options for the race are key, particularly when fatigue and heat take its toll. Look to eat well early in the race as food can become less appealing as the race progresses. Think high calorie and low weight. Balance sweet and savoury and understand that sweet is less inviting in intense heat and later in the race (for most people.)
Taping shoulders, lower back, and other potential friction points in advance of the race can be a great idea if you know from training this is a potential problem area. Tensoplast is perfect for this.
Get the correct shoes with the correct fit. A thumb nail of space above the longest toe is ideal. Do not go too big with shoes. A shoe that is too large allows the foot to move. A moving foot causes friction. Friction equals blisters. A shoe with a wider toe box can be a good idea as it allows toes to splay. Road shoes can work but the desert is harsh with lots of rocks, a trail shoe usually has better toe protection and an outsole that offers more durability.
Keep hydrated and take salt tablets as provided by the race.
Keep luxuries to a minimum. Always think about weight and ask, ‘can I eat it?’ MDS quite simply comes down to three simple things: Running, sleeping, and eating/drinking.
Take a mat, it provides comfort when relaxing and gives a better night’s sleep.
Personal hygiene is important – be careful. You will be in close proximity with many people with less-than-ideal hygiene conditions.
The long day is always feared but you have loads of time. Take the first day easy, controlling pace, reducing stress and if extremely hot, take more rest and shade. As the day comes to an end, look to maximise the night when cooler temperatures will facilitate a faster pace with less effort. If possible, look to get the long day done before the sunrise the next day… If you can avoid another day of heat, it is well worth it.
CONCLUSION
The oppressive heat of 2021 is a possibility that can appear in ‘any’ MDS and while the 35th edition was extreme, the heat has been experienced before, albeit not for a sustained period. One needs to be prepared to adapt and self-manage to achieve a finishers medal. This is Morocco. This is the Sahara and this is the nature of the event. With global warming and climatic conditions changing worldwide, hotter temperatures in the Sahara may well become the norm, plan accordingly.
The sickness that ripped through bivouac is an uncontrollable variable that cannot be mitigated against, and I can fully appreciate that many feel that a finishers medal was stolen from them. I would not disagree. However, this is nobody’s fault, just darn bad luck. Just like an injury, to coin a phrase, ‘shit happens!’
50% of runners managed to navigate the conditions, implement an effective race strategy, and finish the race. I am sure that many of the 50% avoided the sickness but not all did, I am aware of countless stories of runners who got ill, battled and somehow came out the other side.
The 2021 and 35th MDS was always going to be memorable, now the race is over, we can all confirm that it will never be forgotten. It will be talked about and discussed in many, many years to come.
The below was released by MDS on October 28th. Approximately two weeks after this post was written.
There are lessons to be learnt from the 2021 race, for runners and the MDS organisation.
I for one experienced first-hand, day-to-day, on the course the challenge that everyone undertook and I can hand on heart say that I saw runners fight to the bitter end to hopefully achieve a lifetime goal and I equally saw MDS staff work 16+ hour days helping to facilitate that.
If you are entered for 2022 or 2023, don’t be worried. Respect the event and look at the extreme 2021 event as an opportunity to learn and plan.
The 2022 event will take place 25th March to April 4th.
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