V3K Skyrunning UK 2016 – Race Preview

Posted on June 12, 2016 by talkultra

©iancorless.com_DragonsBack2015Day1-6632 Skyrunning UK is set to reach new heights in 2016 for what will be the biggest year yet. Now in its third year, the calendar has grown and with it, so have the races. The V3K kicks off the 2016 calendar and like many races in the series, it’s a sell out!

Niandi CARMONT writes on behalf of iancorless.com and Skyrunning UK to provide a preview of this years race.

Ehed amser : time flies. It’s hard to believe that it’s once again time for the first race in the year in the UK Skyrunning Series. This is the third consecutive year that Skyrunning UK kicks off with the V3K. The race celebrates its 5th edition and there is no better way for the local Skyrunning aficionados to test their training and form than on this challenging and stunning course. What lies in store for the 234 entrants on June 18th? Well hopefully some clement spring weather although weather conditions can be very changeable. One thing is for sure, the course will take competitors over 53km of grassy fells, rocky mountainous terrain and up and down the Welsh 3000s – in all 15 (or 14) peaks over 3000ft. A Welsh roller-coaster ride across the Snowdon Massive, Glyderau and Carneddau taking in some of the most scenic and picturesque landscapes of the British Isles. The Race Director Kirsch Bowkler adds “If weather conditions dictate we will divert away from Crib Goch”. The latter is probably the most technical part of the course, a knife-edged arête in the Snowdonia National Park in Gwynedd. The name means “red ridge” in the Welsh language.

So what times are this year’s contenders looking to beat? Gareth Hughes won the 2015 edition in 7:34:11 and Sarah Ridgeway won the ladies’ race in 9:22:13. And by the looks of it, these year’s podium contenders look very promising.

In the male field, Shane OHLY is well-known in local Skyrunning circles. Shane, an elite and experienced navigator and climber but also race director of UK Skyrunning events, will be running on very familiar terrain. Based in the Lake District, Shane’s training has been very race-specific although in terms of volume he feels he could have done more “The sad reality is that I’ve been spending potential training time organizing events! Honestly, I am going for the experience”. We’ll see …

Charles SPROSON is another experienced fell-runner and navigator to look out for. Charlie also lives in the Lake District and organizes events. He is very familiar with the terrain and like Shane will do well on technical sections of the course. As a navigatorw and LSU coach he has plenty of opportunities to put his mountaineering and fell-running skills into practice in the Lakes. “I’ve been running over Striding Edge on a regular basis throughout the winter and into the spring, steadily bashing away at going up and down mountains and ascending Pinnacle Ridge with clients”. With the amount of time he spends on the fells, Charlie is definitely a podium contender next week.

Defending champion Oli JOHNSON from the Dark Peak Fell Runners and a member of Team Inov8 UK is not new to the V3K. Last year in 2015 he finished first in ex aequo with Gareth Hughes in a winning time of 7:34:11. He will be back to better that record no doubt and keep the male field on their toes. Like Shane and Charlie, he is an experienced and talented fell runner and orienteer. Oli COMPLETED THE Goretex Transalpine-Run in 2015, a multi-stage event covering 293km over 8 days in a time of 31:17:28 finishing 11th overall and 4th in his category. He has thus proven that he can stand his own against international competition on hard technical terrain.

Kim COLLISON

Kim placed 20TH in the IAU Trail World Championships in Annecy in 2015 over 85km and 1st in the Lakeland 50 in 2014 with a time of 7:48. Victory at the Mourne Skyline MTR and a string of other high profile results arguably elevates Kim as the hot favourite of the 2016 V3K.

Richard ASHTON

Richard has completed a few Skyrunning events and long-distance events– amongst other Transvulcania, Lavaredo Ultra Trail and the Peak Skyrace (3rd in 2015). Richard is also a keen mountaineer and ice-climber.

In the Ladies’ race local defending champion Sarah RIDGEWAY will be back after her victory last year in 9:22:13 where she placed 9th overall. Sarah will be looking to defend her title. This Welsh runner is based in Snowdonia, her back garden so to speak and will be running on home ground. Sarah has performed well in shorter local races and gets plenty of training preparing and coaching athletes for Skyrunning events. Sarah excels on technical terrain and placed third in the grueling and gnarly Glencoe Skyline last year behind Emilie Forsberg and Jasmin Paris in a time of 9:21:44.

Beth PASCAL is a challenger Sarah Ridgeway will need to look out for. Beth has been doing very well in ultra and extreme multi-stage events, Beth was 1st lady and 4th overall in the Montane Spine Race in 2015, 2ND in the Lakeland 100 in 2014. Beth certainly has the stamina and gutsiness required to aim for a top podium place in the V3K and potentially set a new course record. Beth will be attempting a podium after her recent victories over 50km at the Keswick Mountain Festival where she literally smashed the course record to finish in a winning time of 5:21, thus finishing 7th overall and at the Highland Fling in May, a 53-mile trail race following the West Highland Way set to be the British Trail Championships 2016. Although it was a much flatter and faster race than what Beth is used to, her speed work and tempo runs paid off and she finished well ahead of her rivals in 7:52:55. With her natural ability and stamina to perform well on mountainous, rocky terrain and over very long distances as well as her regular training in Snowdonia and the Peaks, she stands a good chance of setting a new course record and claiming victory next weekend.

Ciara DOWNES is relatively new to Skyrunning but this lady coached by Robbie Britton placed well in Marathon des Sables 2016 with a ranking of 243 overall in a field of 1200 participants and will be testing her fell-running skills on the V3K course. Ciara has had more experience of flatter and faster trail running on less technical terrain but who knows?

And so the countdown begins to the first of the Skyrunning UK events as the competitors taper towards what promises to be a very exciting race weekend

Pob Iwc! Or for those who don’t speak Welsh, Good Luck and may there be Less Cloud, More Sky!

Skyrunning UK is sponsored by RAIDLIGHT UK

Skyrunning UK website is available HERE

Skyrunning UK calendar HERE

The Cape Wrath Ultra™ 2016 – Day 5

Posted on May 26, 2016 by talkultra

A chilly wind and cloud greeted the runners for the first couple of hours of day 5, don’t worry, it didn’t last long and what followed was blue skies and white fluffy clouds… why do people say the weather is ‘always’ bad in Scotland?

In all honesty, the 2016 Cape Wrath Ultra really has hit a purple patch of weather, not only providing the runners with stunning clear views (easier navigation), but wonderful sunshine tempered by just a subtle breeze. This race would be very different with inclement weather and clag – very different!

27 miles faced the runners today and a moderate 1400m of climbing. Departing from Kinlochewe between 0700-0900 double-track roads and relatively little elevation took the runners to the Fisherfield mountains and one of the most impressive views on Scotland (apparently). From the Fisherfield Mountain, and corner of Lochn Fada, the views off to the distance are impressive. An early incentive to tick off the miles.

From here it was long trek to CP1 through Bealach Nan Croise and the mountains of Beinn Tarsuinn, Mullach Coire Mhic Fearchair and Sgurr Bann made for a stunning backdrop. On the final stretch of the day while heading to Inverdael, Loch Broom loomed the left and Ullapool could be seen in the distance. It was an impressive day, once again!

Overall standings did not change and in all honesty, the finishing format (at least at the front) has little variation – I wonder, will someone blow up? Have a bad day? Go of course?

The level of consistency (for all runners) is quite impressive, it really takes some tenacity, grit and determination to bang out these distances day-after-day.

Marcus Scotney and Ita Emanuela Marzotto, once again were the male and female 1st placed runners on the day, that is 5 out of 5 for Scotney, and their times were equally impressive, 4:08:45 and 6:24:09. I have to say, Scotney looks like he has another gear spare should he need it – I don’t think he will!

Thomas Adams again played bridesmaid in 4:36:01 and Stuart Macdonald today pipped Pavel Paloncy to 3rd place on the stage, 5:02:33 to 5:07:43.

Louise Staples and Laura Watson finished 2nd and 3rd in the lades race, 6:42:21and 6:48:37 respectively.

The multiple days, accumulative distance, fatigue and tired, sore bodies are now looking to the end in Cape Wrath. With 3-days to go it is in sight BUT tomorrow is a big day and unfortunately some won’t make it! The ice cream at the end of day 5 will have helped though.

Overall standings after day-5

Marcus Scotney 25:12:43
Thomas Adams 26:34:51
Pavel Paloncy 30:15:06

Ita Manuela Mariotto 38:08:00
Laura Watson 39:25:09
Louise Staples 39:47:05

Follow the race via the Cape Wrath Ultra website http://www.capewrathultra.com

The Cape Wrath Ultra™ 2016 – Day 2

Posted on May 23, 2016 by talkultra

©iancorless.com_CapeWrath2016-8524

Day of the 2016 Cape Wrath Ultra lived up to expectations – beautiful and brutal!

On a course that is remote and isolated, the 95 participants battled the terrain in what was, for most of the day, dry weather, with amazing sunshine outbursts that improved throughout the day culminating in blanket sunshine.

The day 2 camp, located at Kinloch Hourn (the longest cul-de-sac in the UK) made for an amazing location nestled amongst the mountains at the end of Loch Beag.

At the time of writing, it’s 15-hours since the first runner departed camp 1 and 3 runners are still on course with approximately 3km to go, so they will hopefully make the 11pm cut-of time.

Only one runner has withdrawn from the race so far, impressive considering the tough conditions of day 2.

Marcus Scotney lead the day again finishing the 57km (1800m+) in 6:22:49. Thomas Adams and Pavel Paloncy repeated their day 2 performances finishing 2nd and 3rd, however, both lost time to Scotney finishing in 6:38:50 and 7:27:00.

In the ladies race, Ita Emanuela Marzotto once again had a good day finishing in 9:34:48. Laura Watson finished 2nd in 9:45:59 and Louise Staples placed 3rd in 9:59:13.

Post race, general consensus amongst the runners was amazement at the course, some were heard saying, I thought I knew Scotland – I obviously didn’t.

Tomorrow’s stage offers easier terrain underfoot but a longer distance of 68km with 2400m+ which will be a real challenger for many of the competitors. It will be imperative to start at the 0700 slot.

CapeWrathLogo

Transvulcania Ultramarathon 2016 Preview – Skyrunner® World Series

Posted on May 4, 2016 by talkultra

The island of La Palma one more prepares for the biggest weekend of the year:

Transvulcania!

The Skyrunner® World Series 2016 kicked off just last weekend in China with the Yading SkyRun, now, it’s the big start for the European calendar and what a start. Transvulcania has become one of THE races to do. It’s reputation for stunning organisation, the majestic and beautiful trails of ‘La Isla Bonita’ and yes, a world-class field that that sets the bar.

Over the years, since 2012, the race distance has always been a point of conjecture. Now though, many of us are happy to say the races sits somewhere between 73-75km, which is approximately 46-miles that includes 3000+m of vertical gain.

It is a stunning race and one that is completely logical for a runner’s perspective. The point-to-point journey from sea to summit and back to sea personifies Skyrunning. The trails, although not overly technical, are some of the best trails to run on – they are stunning!

Starting at Fuencaliente lighthouse, runners basically climb for 50km (with a drop down to El Pilar) to the caldera and the impressive Roques de los Muchachos. Many have considered this huge and impressive cauldron to be a Volcano, it is not, it is actually a large water erosion crater.

The trails, the landscape and the stunning vistas are beyond impressive. Depending on weather systems, an inversion can take place and therefore the runners run ‘above the clouds.’

Since 2012, the race has been transformed, directly attributable to Skyrunning, the ISF and the vision of Marino Giacometti and Lauri van Houten. 2016 once again steps up the reputation of the race with a stunning line up, yes, to coin a phrase, the field is stacked!

MEN

Luis Alberto Hernando is the two time defending champion and returns in 2016. His performance in 2015 was off the scale and his course record was beyond impressive. Lies really has become a star of the sport but yet still remains a relatively low key character despite being a Skyrunning World and European Champion and having placed on the podium at UTMB. Luis is without doubt the outright favourite, he knows the course like the back of his hand. He became a father in 2015 and clearly stated that he would race less in 2016 to place an emphasis, that can only mean one thing, the races he does do he will be fired up for and at 100%.

Sage Canaday has been close but no cigar many times on the island of La Palma. His achilles heel in comparison to the pure Skyrunners is his descending ability and unfortunately for Sage, Transvulcania drops from the high point of the course right down to the sea (2400m) in one 18km drop that not only requires 100% attention but great skill. Therefore, Sage has always employed the tactic of run hard from the start, build a buffer and then hopefully hold on. On the podium twice before, Sage missed 2015 and now he is back – can he topple Luis?

Andy Symonds for me is the one who has all the potential to not only make the podium but push Luis all the way to the one and possibly pass him. Andy was there in 2012 when Dakota Jones took top honors ahead of Kilian Jornet. It signified a break through for Andy and what followed was disaster and series of issues and problems. He finally made a comeback in 2015 and he gained some notable success especially at Mont Blanc 80km, ELS2900 and most recently at Transgrancanaria. A move from Salomon to Scott has rejuvenated Andy and he has a new enthusiasm for the sport, he is back and I think Andy can win.

Miguel Heras is an enigma, at times inspirational and at other times frustrating, His injury woes are a continual saga and it is just impossible to predict if he will run well or not. All I can say is, if he is on form he will be up there and he has every chance of contesting the podium as he did at Ultra Pirineu in 2015. However, the odds are increasingly stacked against him with such a young and talented field, but this is Miguel Heras – you cannot rule him out!

Ricky Lightfoot like Andy Symonds has all the potential to win Transvulcania. Just last weekend he placed 2nd at the Three Peaks in the UK sandwiched between two fellow Salomon teammates. Ricky works full time, has a family and therefore often has to fit races in at last minute and occasionally he has to cancel at last minute. He can run with the best as he proved at the IAU World Trail Championships and his fell running background sets him up perfectly for anything technical.

Cristofer Clemente placed 7th in 2015 but went on to have a very sold 2015 Skyrunning season. He’s a quiet guy who sits below the radar and therefore is often able to surprise. His 2nd place at The Rut was arguably his best performance of 2015 and although he is maybe not always a podium contender, he is consistent if nothing else – exactly what you need for the Skyrunner World Series.

Adam Campbell is somewhat a surprise entry; I didn’t see that one coming. Since his stunning Hardrock performances, Adam took a lower profile and took to skis and ski mountaineering – no bad thing, Kilian and many others have been doing that for years. Adam’s last experience at Transvulcania in 2013 was a character building lesson in persistence and survival. His finish despite huge problems earned him respect. He has the race skills and speed for Transvulcania and if he finds his run legs, he will be a contender.

Mike Murphy is a fellow Canadian of Adam Campbell and although you will not see his name mentioned or talked about in any previews, take note, he is one to watch! Mike is one of the gutsiest and committed athletes I know. He doesn’t race much but when he does it is at 110%. We discussed his participation at Transvulcania in 2015 and I know he has been preparing for this showdown.

Zaid Ait Malek is a runner who embraces life and the trails. He loves life and he loves running. Even though he won Matterhorn Ultraks in 2014 one could arguably say his best performance was placing 2nd to Kilian Jornet at Ultra Pirineu in 2015. Zaid does have a habit of blowing hot and cold though. I hope he has a good race in La Palma.

Stephan Hugenschmidt placed 5th in 2014 and the stage was set for stardom, what followed, didn’t actually follow the script that many had written. Despite a win at the TransAlpine and other wins in smaller races, the ‘big’ victory didn’t follow which leaves a huge question mark for Transvulcania 2016. My gut feeling says that we will see him top-5 again!

Fulvio Dapit loves to run and run regularly, the distance of Transvulcania will suit him as will the technical aspects – he is a pure Skyrunner. On his day, we can really expect him to contend the top-5, however, he is prone to stomach issues which can often ruin his racing.

Gerard Morales like his Buff team mates of Zaid and Pau has the potential to be top-10 but may just lack the additional oomph and speed to penetrate the top-5.

Pau Bartolo won TCC in 2014 and although on his day we can expect him around the top-10, I don’t see him making any inroads on the top-5.

Sylvain Court leaves a huge question mark for me? He was the winner of the IAU World Trail Championships on home ground in Annecy. Was it home advantage a purple patch? I don’t know, I really don’t. However, the trails around Annecy need respect and Sylvain did beat a tired Luis Alberto Hernando that day – what do you think?

Nicolas Martin however placed 3rd at CCC, 2nd at Templiers and was 7th in Annecy at the IAU World Trail Championships and that balance of results elevates him to a potentially higher overall placing at Transvulcania over Sylvain.

Chris Vargo had a tough 2015 but prior to this had excellent 2013 and 2014 seasons. The hard packed single-track that Transvulcania offers will suit Chris, however, the black soft sand, technical trails around the Caldera and the 18km drop to the sea may suit him less?

Vajin Armstrong is a top class runner from the Southern Hemisphere who has all the potential to be top-10 and if he has a good day, he may come close to 5th but I don’t see the podium as a possibility.

Vlad Ixel has raced Transvulcania before and was forced to withdraw as his shoes fella apart…. at the time of dropping, he was in and around the top-10 and looking good. Based in Hong Kong he ha regularly has a string of top quality results and like Vajin Armstrong I see him in the top-10.

Benoit Cori is a two times winner of Templiers and a recent winner of the SainteLyon night race. Two of Frances biggest races outside of the UTMB. Although Benoit can obviously run, I don’t see him beating the like of Luis, Andy, Ricky, Miguel, Sage and Zaid on a cause such as this – I may be wrong?

Ones to watch:

Julien Codert has placed 6th at Transvulcania previously.

Yeray Duran is from the Canaries and will be fired up for this race.

Aurelian Collet another French runner who like running French races.

Ion Azpiroz

Florian Reichert – been training on the island and looks fired up for a good race.

Marcin Swierc

Marco Ranchi

Nuno Silva

and finally a huge nod of the hat for Bruno Brunod who is along with Marino Giacometti, the father of Skyrunning. In recent years he has run and raced the Tor des Geants. I for one will be interested to see how the legend performs on these wonderful trails.

LADIES

Anna Frost heads up the ladies’ race and I have to say, if ‘Frosty’ is on form she will win the race. No disrespect to the other ladies but Frosty knows and loves this course, holds the course record and when in beast mode; is unstoppable. But will she be 100% fit? Her ability to climb hard, descend fast is un-matched by any other lady in the field with the exception of Mira Rai. Frosty missed the race last year with injury but won Hardrock 100, a race she will go back to this year.

Mira Rai just placed 2nd at the Three Peaks in the UK. A clear sign of pure class… fell running is far removed from what she is used to. Mira’s story is an inspirational one and along with Jo Meek, I believe that Mira has all the potential to contest the top of the podium. Mira in my opinion will get the edge over Jo due to her technical ability – the 18km descent is going to be a crucial element of the race.

Jo Meek TCC2014 ©iancorless.com

Jo Meek had some tough times with injury but she returned in late 2015 placing 2nd at Everest Trail Race and then 8th at TNF50. I would say in both of those races she was on the comeback trail and although Transvulcania will throw some significant obstacles at her, I do believe her natural fast speed will be a huge advantage. I can’t help think that Jo will adopt a Sage Canaday approach, pushing hard in the early stages when she can run looking to build a time buffer and then when the trails get gnarly, she will do her best to consolidate. A bonus for Jo is the final push from Tazacorte to the finish. If in contention, Jo will have the speed to close out the race.

Ida Nilsson is my dark horse for the race and top tip for the podium. I can hear you all say now, Ida who? Believe me and trust me, barring injury or problems, Ida will be contesting the podium.

Anna Comet finished 2nd at Transvulcania last year and had a great year of Skyrunning. I think it’s fair to say that Anna may well have raced too much in 2015. I think she learnt that lesson and will race less in 2016. The podium is there for the taking and I have no reason not to see Anna top-5.

Alicia Shay falls a little in the Jo Meek category. She is a fast runner who is looking to find her trail feet. Transvulcania offers a good mix and does allow the ‘runner’ to perform as Sage Canaday has shown. Alicia will be looking to follow in Sage’s footsteps but I do think she is in for a European learning curve. I see Jo and Alicia leading the race early on, what happens from the Caldera to the sea with all come down to bravery and adaptation.

Uxue Fraile will start steady and work her way through the field. She knows how to race this course and races tactically. It’s one of caution. She allows the other ladies to race hard and then detonate and then she does what she does best, close with great skill and consistency and picks up the pieces for a top-5. Her 2015 was stunning with a win UTMF and 2nd at UTMB. I do believe though that Transvulcania is not long enough or hard enough for Uxue to win.

Christel Dewalle is the known un-known if that makes sense. A VK specialist, Christel has had good results in many ultras and her inclusion into Transvulcania is an interesting one. My gut reaction tells me that we may well see a surprise.

Gemma Arenas is a runner who may well drift under the radar but her 4th place at Ultra Pirineu confirms her ability.

Magdalena Laczak was 5th last year and went on to improve throughout 2015. In many respects she is a dark horse.

Hillary Allen may well be the hottest property from the USA in regard to Skyrunning. She may not be the fastest of the American ladies but she can handle and embraces the technical trail. Hillary proved this at Mont Blanc 80km and on home soil at The Rut.

Anne-Lise Rousset placed 5th in 2014 and she has the potential to place in a similar position in 2016. Considering the competition, she would need a stunning run (or others to have a bad run) to make the top-3.

Jodee Adams-Moore will be between top-5 and top-10 based on previous form but she does have the potential for a break through performance. Had Transvulcania not contained the Caldera and the 18km drop to Tazacorte, I would rate Jodee’s chances higher.

Kristina Pattison was 6th at Mont Blanc 80km and Transvulcania in 2015 and therefore along with Hillary Allen, is the best prospect for an American breaking the top-5.

Ones to watch:

Manu Vilaseca

Zoe Salt

Gabriela Sanchez Cabezas

Adrian Vargas

Juliette Benedicto

*****

The 2016 Skyrunner® World Series is brought to you with a new management company, Geneva based SkyMan SA.

SkyMan SA is pleased to present a new Main Partner, Migu Xempower, a Chinese exercise and health management platform which also counts a rich experience in organising marathons, city and mountain races for millions of runners.
The well-established, Sky, Ultra and Vertical format is joined by the Extreme Series presented by Alpina Watches, which more than ever expresses the true spirit of Skyrunning defined not only by distance, but vertical climb and technical difficulty.

Skyrunner® World Series is supported by Migu Xempower, Alpina Watches, Compressport, Salomon and Scott Sports.

iancorless.com is the official photographer and media partner for the

Skyrunner® World Series Follow on

Facebook HERE

Twitter (@talkultra) HERE

Instagram (@iancorlessphotography) HERE

Follow the Skyrunner® World Series on social media platforms

Facebook.com/skyrunning

Twitter @skyrunning_com

Instagram @skyrunning

Planning a Training Week by Marc Laithwaite

Posted on February 24, 2016 by talkultra

©iancorless.com_Lanza2016-05150

In recent articles we’ve talked about how to plan you training and how to look ahead with target goals in mind. Marc Laithwaite now narrows our focus and takes a look at a single week of training and how you should plan it for maximum benefit.

What’s the purpose of the session?

I’ve mentioned many times that one of the key issues with the way people train, is that they do their easy stuff too hard and their hard stuff is too easy. This generally results in most of the training being done in a ‘middle zone’. Before you plan your week, you need to consider the objective of each session as that will influence the optimal day and time.

High Intensity Intervals / Hard Sessions

‘HIT’ or harder sessions are designed to be carried out at a HIGH INTENSITY. For this reason, you can’t plan them on the days following other hard sessions, you must be rested for these sessions or you will not be able to produce the required intensity, whether that be running speed or cycling power output.

Low Intensity Endurance Sessions

The lower intensity endurance sessions can be done on days following harder sessions, it’s ok to complete these when tired. You can slow down and complete the distance comfortably, without having to push yourself.

Time Of Day

It is generally easier to complete higher intensity sessions in the evening, as our bodies are more awake. It’s often more difficult in the mornings, although some ‘morning people’ don’t have an issue. Completing longer endurance sessions in the morning isn’t an issue as the intensity isn’t very high. There is also a benefit to doing longer and easier sessions in the morning as you can do them ‘fasted’ and encourage fat usage. One of the problems relating to this is that most races are in the morning, so at some point in the season, there may be real benefits to switching higher intensity sessions to mornings.

Single Sport Example:

For single sport athletes, the planning is relaively simple. You can have 2-3 harder days, broken with easy/rest days:

Mon: Easy run / ride (AM) Strength (PM) – depending upon time of year
Tue: Hard intervals / training (PM) (May be affected by strength)
Wed: Easy run / ride (AM)
Thur: Hard intervals / training (PM)
Fri: REST / Very easy run / ride (AM)
Sat: Hard Intervals (AM)
Sun: Easy long run / ride (AM)

Multi Sport Athletes:

If you’re training for triathlon, it becomes a little more difficult. Here’s an example based on 2 key swim/cycle/run sessions and includes strength for this time of year:

Mon: Swim (AM) Strength (PM)
Tues: Easy long run (AM)
Wed: Swim (AM)
Thur: Cycle Hard Intervals (PM) – Option of 30 minute run to follow
Fri: REST or Swim (AM)
Sat: Run Hard intervals (AM)
Sun: Easy long ride (AM)

Strength Training

If you are doing strength training, this can leave you feeling very ‘heavy’ for 24-48 hours after a hard gym session. You firstly need to consider the time of year (block of training). If you are still in your base phase, you can swap a harder ride/run session for a strength session or fit in the strength on your easier / recovery days. If this is your strategy, you should expect to feel heavy on the following days and you may not perform at your optimal level. As the season approaches, you may need to reduce strength to hit your target training times in the more intense sessions.

Summary

Take a look at your training week and ask the following questions:

1. What sessions do you need to be doing at this time of year to hit your goals?
2. On which days are the key sessions where I need to be performing at high intensity?
3. If so, have you got an easier day before and after?
4. Can you change the time of day to benefit the session?
5. Are your easier / longer days planned to follow the harder days?
6. Are you doing those easier / longer days at the correct / low intensity or just racing your mates?

Critically, ask yourself the question, is there a clear difference in intensities between your training sessions. Are your longer sessions easy and your shorter sessions near maximal, or are they all falling into that ‘middle zone’ where the easy is too hard and hard is too easy?

This article as first posted on the Endurance Store Blog

Read related articles here:

Planning a Running and Racing Year HERE

To Base Train or not to Base Train HERE

Base Training HERE

How long should the long run be? HERE

In addition, I wrote several articles on walking and how important it is to practice this for:

Ultra running HERE

Walking with poles HERE

Walking efficiency when climbing HERE

About Marc:

Sports Science lecturer for 10 years at St Helens HE College.

2004 established The Endurance Coach LTD sports science and coaching business. Worked with British Cycling as physiology support 2008-2008. Previous Triathlon England Regional Academy Head Coach, North West.

In 2006 established Epic Events Management LTD. Now one of the largest event companies in the NW, organising a range of triathlon, swimming and cycling events. EPIC EVENTS also encompasses Montane Trail 26 and Petzl Night Runner events.

In 2010 established Montane Lakeland 50 & 100 LTD. This has now become the UKs leading ultra distance trail running event.

In 2010 established The Endurance Store triathlon, trail running and open water swimming store. Based in Appley Bridge, Wigan, we are the North West’s community store, organising and supporting local athletes and local events.

Check out the endurance store HERE

Lanzarote Multi-Day Training Camp 2016 – Day 2

Posted on January 28, 2016 by talkultra

©iancorless.com_ScottVest-01427

The Lanzarote 2016 multi-day training camp got underway today with an easy 1-hour run along the coastal trails of La Santa to Famara.

In total, we have a group of 27 runners with a broad range of 2016 objectives such as Marathon des Sables (Morocco), The Coastal Challenge (Costa Rica), Big Red Run (Australia), Cape Wraith Ultra (UK) and the Everest Trail Race (Nepal).

It’s always great to see so many runners of mixed ability come together with one goal in mind; completion of a challenging multi-day race!

Tomorrow, 4-hours of classic desert terrain awaits the runners as they depart in three groups lead by Elisabet Barnes, Niandi Carmont and Marie-Paule Pierson. Ian Corless, camp co-ordinator and planner, will move through the groups, running out-and-back to ensure that everyone is on track and comfortable.

In the afternoon, a group talk and discussion followed with an easy 30-60 min run.

Lanzarote, situated off the coast of Morocco provides the perfect environment to simulate many of the conditions that runners will experience in a classic multi-day race; wind, sand, rocks, tough terrain, climbs and maybe even a little scrambling.

If you are interested in a multi-day training, dates for 2017 have been set and you can view HERE

Many thanks to the following brands for helping with this camp:

MyRaceKit, OMM, inov-8, Berghaus, PHD, Raidlight, Scott Running

Scott Kinabalu ENDURO – First Impressions

Posted on January 15, 2016 by talkultra

Since 2012 I have been using Scott shoes, yes, Scott make run shoes in addition to bikes. I say that, because that is what I get when other runners look at my shoes and say, ‘Scott, oh, thought they made bikes?’

Since the original T2 Kinabalu, I have been a fan. I remember the original incarnation in 2012 which I used to run all over the Transvulcania course (Review HERE). Since the original model, the T2 Kinabalu has had a few tweaks and the current incarnation is the 3.0 HERE.

Scott launched the Kinabalu Supertrac (original look HERE) and this shoe went on to be my favourite shoe of 2015. I even went through many other shoes I had been testing to work out which shoe (for me) was the best. The ‘Supertrac’ won, see HERE.

As 2015 came to a close, Scott informed me of several new shoes, one being the Enduro.

Well, the Scott Kinabalu Enduro has arrived and here are our first impressions and look.

One thing is for sure, there is no hiding in the male version. Bright yellow, these shoes from the off say that they mean business. The ladies version is also bright but considering that many women wear bright apparel, I’m sure the colours will appeal. Certainly the original reaction from Niandi (who will test the ladies shoe) was wow, I LOVE the colours.

The shoes are not light. In all honesty, they were both noticeably heavy when removed from the boxes. The ladies a UK 8 weighs 380g and the mens UK9.5 weighs 418g. That is heavy; no doubt about it and I have to say initially disappointing.

Looking at the shoe closely, you soon realise why. The whole upper of the shoe has a plastic coating on top of the mesh below.

I have to say, I asked why? Why is it necessary to add some much structure and protection to the upper of the shoe? Scott call this: Protective-High-Abrasion-Casing.

I took a look at Scott’s website and the description is as follows:

The brand new SCOTT Kinabalu Enduro is the latest addition to the range. The seemless one piece upper offers protection and comfort for all day adventures while the eRide tuned midsole and VIBRAM outsole provide performance and stability during your run.

Seamless upper – perfect

Protection – great

Comfort – brilliant

eRide – works, so great.

Vibram – tried and tested, so great

I still have to question though, why so heavy? My only point of question on the excellent Kinabalu Supertrac was the weight. Here Scott have beefed up the Kinabalu and made it bullet proof, it’s obviously way to early to tell but on first impressions, if you want a shoe to last and get value for money from, this may be the one!

Cushioning as you would expect from Scott is good with 28mm at the rear and 17mm in the forefoot. However, these two figures cause me a little confusion, why for 2016 are Scott releasing a shoe with an 11mm drop? They dropped the ‘Supertrac’ from the Kinabalu’s original 11mm drop to 8mm drop and this for me made perfect sense. 8mm is a perfect sweet spot that appeals to many a runner and when running long it’s not too low to cause any issues. Having said that though, after just 2 runs in the ‘Enduro’ they do feel comfortable and offer a great feel. I have said this before, the ‘rocker’ system that Scott uses does give the shoes a feeling of lower drop due to the rolling action. I must point out too that I do fore foot strike so that will also help.

eRide – “Dynamic stability is the body’s own way to run efficiently and safely over uneven terrain. The eRIDE TUNED midsole has strategic flex zones to provide asymmetric flexibility and enhance ground adaptation while a EVA foam provides cushioning.”

The outsole sits somewhere between the T2 Kinabalu and the Supertrac and therefore it will be a great all rounder for those who may well be looking for a ‘one shoe does all’ scenario. Made by Vibram, the outsole uses ‘MEGAGRIP’ as witnessed on the Supertrac but this version is less aggressive. From repeated year long use of the Supertrac I can confirm that this outsole is tried and tested and a favourite. This version does feels stiffer and less supple than the Supertrac version, we shall see?

Lacing is standard and incorporates the ‘lace bungee’ for storing excess lace after you have tied your shoes. It’s a very simple and effective way for removing something that may catch on branches or trail obstacles.

Heel box is very plush and secure. Always a key feature of Scott shoes and it really does add a secure and confident feel to the shoes.

Sizing feels a little larger than normal. I always take a UK9.5 and the ‘Enduro’ does feel just a little more spacious, so, if you are new to Scott or if you have used Scott in the past, you may just want to check on sizing. The toe box is a little narrower than the T2 Kinabalu 3.0 and Kinabalu Supertrac and this may be why they size a little larger? If you like a wide roomy toe box, this may not be the shoe for you?

Technologies:

Lace Bungee
Protective-High-Abrasion-Casing
Seamless-One-Piece-Upper
Rock-Protection-Plate
Vibram-Megagrip

Initial Conclusion

Our initial reaction to the ‘Enduro’ was shock. We were surprised at how ‘protected’ this shoe is. But having run in them on just 2 occasions and reflected on what Scott are trying to do, I completely understand the the addition of this shoe to the Kinabalu range. This is not a shoe to replace the T2 Kinabalu or the Kinabalu Supertrac it’s a shoe to be used in addition. So, if you like the other 2 models you will like this.

I’m still perturbed that the shoe is 11mm drop and not 8mm but it runs well; so why worry?

What’s the shoe for?

Well I guess you can use the shoe for any running, from groomed trail, fire trail to mountains. But considering the protection that has been added to the ‘Enduro,’ one has to think that this is intended for the rough stuff; rocks, snow, ice, gravel, slate and so; anything that can really batter a shoe and reduce its life.

For perspective, I recently ran for 1-month in La Palma on the Transvulcania course, I used a brand new pair of Supertrac and I used them every day, at the end of the month I threw them away. I am not saying the ‘Supertrac’ was no good, on the contrary, I love the Supertrac but the trails out in La Palma are harsh and abrasive; it eats shoes. The Enduro may well be a good shoe for a course like that due to the key elements of:

Protective-High-Abrasion-Casing
Seamless-One-Piece-Upper
Rock-Protection-Plate
Vibram-Megagrip

We will be reporting back in a couple of months after long term testing and only then will we really know how the Scott Kinabalu Enduro stacks up.

Scott shoes are available HERE

Ultra Pirineu 2015 Race Preview

Posted on September 14, 2015 by talkultra

The Skyrunner® World Series for 2015 for the Ultra distance draws to a close in Spain at the Ultra Pirineu. It’s amazing how time flies; it only seems weeks ago that I was writing about Transvulcania.

Taking place on September 201th, Ultra Pirineu follows on from the RUT and as such, it will be an exciting race.

Runners will assemble in the Cade Moixero National Park to do battle over a very challenging race. The 110km race is the main event and the one that gains the most attention. With 6800m of vertical gain it’s a race that will push each and every Skyrunners’ legs and lungs to the limit.

Luis Alberto Hernando, Skyrunning World and European Champion for the ultra distance will be looking to repeat his victory from 2014. Would you want to bet against him? Luis has been on fire in 2015 with victories at Transvulcania and Ice Trail Tarentaise. Add to this podium finishes at Tromso SkyRace and UTMB and for sure Luis will be a hot favourite for victory.

However, a certain Kilian Jornet running on home ground may well scupper Luis’s plans. Kilian has had a quitter year in 2015 as he has concentrated on his Alpinrunning projects but that did not stop repeating his 2014 victory at Hardrock 100 and in the process he now holds the course record for both directions.

“I am very excited about competing at home again as this was the very first race I competed in. There is an incredible level of competition this year, so a show is guaranteed.” – Kilian Jornet

And Kilian has hit the nail on the head, rising star of the sport Manuel Merillas (winner in 2011) will run. Manuel is still looking for the big win but a string of high placing and podium finishes will almost certainly guarantee that he is pushing the pace with the rest at the front.

Franco Colle just the other weekend won the RUT in the USA and has now decided to miss Tor des Geants to content the podium on Spain. Currently Franco leads the Skyrunner World ~Series for the ultra distance and he will bo looking to gain maximum points and the bonus that come with it to secure the overall position in the ranking, it won’t be an easy task!

Cristofer Clemente was 2nd at the RUT also and now lies 2nd on the ranking for the SWS. He did have some question marks over if he would race here in Spain due to the proximity of the USA race, however, I can’t help but think he will give the race a go and he will see what happens. At 110km it’s a long tough race for this late in the season.

UTMB duo, Miguel Heras and Tofol Castanyer both had troubled races this year on the big loop of Chamonix and so they will no doubt be looking to put the record straight here. As we all know, on their day they are 2 of the best ultra mountain runners in the world. They also both have a great history with this race.

Ricky Lightfoot has once again had another incredible 2015 mixing up his race distances and experiences with diverse races races such as Ultra Skymarathon Madeira, DoDo Trail in Mauritius and of course his local fell races in the UK. *may not race due to illness, me missed the Lakes Sky Ultra?

Jessed Hernandez placed 3^rd in 2014 and he will be looking to move up 1 or 2 places in 2015 but the odds may well be stacked against him with such a quality line-up. Yeray Duran, Philipp Reiter and Miguel Caballero will also contend the top 5 but there are more runners than places; who will come out on top?

Nuria Picas has made a home at Ultra Pirineu, it’s ‘her’ race and 2015 will be the 5^th time she will toe the line looking for another victory. Her recent blip at UTMB will soon be behind her and she will no doubt looking to put the record straight on home ground. We can all think back to that epic battle between Anna Frost, Emelie Forsberg and Nuria Picas in 2012.

“I am delighted to see that world renowned international athletes are once again coming here, it’s a race that deserves consideration.” – Nuria Picas

Emelie Forsberg ran her very first 80km race at Ultra Pirineu (then called Cavalls del Vent) in 2012. She placed 3^rd! What has followed has been an incredible rise in the sport of Skyrunning. While Nuria pursued the UTWT, Emelie has gone on to dominate Skyrunning races worldwide, the 2015 edition of Ultra Pirineu will once again see these two dominant and inspiring ladies once again go head-to-head. It’s an exciting prospect.

Nepalese sensation Mira Rai will also race. Her victory at the Mont-Blanc 80km turned heads and I think it’s fair to say that the 110km distance will suit her running style.

Anna Comet has been a revelation in 2015 and has consistently placed on the podium. Like Nuria, Anna is placing a great emphasis on Ultra Pirineu as she considers it a home race. The ‘home’ advantage really motivates and Anna’s recent non-racing will almost certainly mean that she will be fresh for an epic battle.

Ester Alves, Julia Boetger, Gemma Arenas and Roser Espanol will also be looking to mix it up at the front of the race. Ester in particular has seemed unstoppable in 2015 after going from one race to the next.

You can follow the stories through words and images on this website, via Twitter @talkultra, on Instagram @iancorlessphotography and on Facebook at facebook.com/iancorlessphotography.

In addition, the official Skyrunning Facebook page (here) and Twitter @skyrunning_com will have regular updates and news.

Lakes Sky Ultra 2015 Race Preview

Posted on August 31, 2015 by talkultra

Skyrunning UK is booming. Already this year we have had the V3K, Peaks Skyrace and the recent ground breaking Salomon Glen Coe Skyline.

Attention now turns to the True Mountain Lakes Sky Ultra.

A Lakeland course that offers elevated ridgelines, breathtaking exposure, fast travel on technical mountain terrain and some classic Lakeland scrambling. Race directors Charlie Sproson and Andrew Burton say, ‘Fell running on additives. This is Skyrunning™.’

Race date is September 12^th and race entries close on September 6^th, so you have time to gain a last minute entry in what will be a very special race.

It’s a race route that follows on quite nicely from the Salomon Glen Coe Skyline in that the True Mountain Lakes Sky Ultra has plenty of vertical grind (4300m+), grade 3 scrambling, knife edge arêtes and all over 50km’s of challenging terrain.

It’s not a race for the feint hearted and this is reflected by the start list.

Starting on the streets of Ambleside, arguably one of the most important town in the English Lakes, runners will run this challenging course via a fully way marked route.

Who is running?

Eirik Haugsness has been racing the Skyrunner® World Series for several years and he is the 2014 champion of the Tromso Skyrace. His presence in the English lakes is an exciting prospect as he will attempt to do battle against local talent.

Ricky Lightfoot needs no introduction to Skyrunning and fell running aficionados and without doubt he is a favourite for overall victory on what for him is home soil. Ricky has already had a string of top performances in 2015, can he add the LSU to the list?

Es Tressider recently raced the Glen Coe Skyline and ran much of the day in 2^nd place. Unfortunately, Es faded in the latter stages of the race and missed the podium. Es’s experience in the mountains is quite incredible and if recovered, we can certainly expect him to mix it up at the front of the race.

Damian Hall in 2015 has raced The Spine, The Dragons Back Race and just finished 32^nd at UTMB (2^nd Brit). LSU only comes 2 weeks after the Mont-Blanc monster so Damian may well be a little tired; we can’t rule him out though!

Ben Bardsley is an experienced fell runner and ski mountaineer. In the past he has raced at classic Skyrunning races such as Zegama-Aizkorri. Ben’s current form is a little unknown but he’s one to watch for sure.

Chris Stirling has had excellent performances at the Langdale Horseshoe, Three Shires, Great Lakes Race and has preparing for LSU for several months. His presence almost certainly will be felt at the front of the race.

In the ladies’ race, V3K winner and 3^rd placed lady at Glen Coe Skyline, Sarah Ridgway makes an appearance and if recovered we can expect her to contest the podium once again.

But Beth Pascall comes to the race with a set of solid results. She has placed 2^nd at Lakeland 100, won The Spine, placed 2^nd The Dragons Back Race and for me is the most likely lady to top the podium on the 12^th September.

Shiri Leventhal has placed on the podium of multi-day races in the 4 Desert Series and in 2013 was 2^nd lady at the Everest Trail Race. This course will provide a test to Shiri but it’s one that she can rise too!

Finally, Victoria Mousley is another hot contender for the top of the podium. Her experience on courses such as The Three Peaks, Tour of Pendle and Scaffell Pike Marathon will set her up nicely for a great run at LSU.

Race details can be viewed here: HERE

Course map here: HERE

RACE ENTRY HERE (open till September 6^th)

HERE

Skyrunning UK at http://www.skyrunninguk.com

Ultra-Trail du Mont-Blanc® #UTMB 2015 In-Depth RACE PREVIEW

Posted on August 26, 2015 by talkultra

It’s the end of August and that can only mean one thing, UTMB.

UTMB has become one of if not THE mountain races to do. In many respects it is almost a victim of its own success. More and more runners want to participate in the big circular dance around the Mont-Blanc but the trails can only take so many people.

I could enter into a debate about the points system but I won’t. I actually think it’s a solution to an ever increasing problem that UTMB organisation face and as such we all know the score, we know what we need to run the race and ultimately we have a choice.

Should points come from qualifying races? Yes, why not!

Should races pay a fee to supply those points? Yes, why not!

I know my last comment will create some debate but to be honest, the fee to ITRA is relatively small and the cost per head is minimal and the races that offer points gain entries. However, I do think another option exists for points.

Why not let all races provide points? Say 0.5 points for an easy trail race of say 50km and then points increase by 0.5 up to a maximum 4-points for a big mountain ultra. If you then want the points, you the runner pay for each 0.5 point you receive. That way, the person who wants/ needs the points pays and the race and other runners don’t pay. Seems logical to me and in actual fact, I think it would generate even more money for ITRA and the UTMB. I welcome your thoughts on that and boy oh boy what a way for me to start a preview on the 2015 race.

UTMB is part of the Ultra Trail World Tour (UTWT) and as such offers points to a larger circuit. Francois D’Haene and Nuria Picas were 2014 champions.

Well, I was supposed to be in Chamonix for this race but at the 11^th hour I have decided not to attend. It was a tough decision and one that I didn’t take lightly. Particularly now that I am seeing all the social media posts of all the runners and spectators arriving in the endurance capital of the world.

The reality is I have been on the road since January with little or no break and next week I travel to the USA for over a week which is then followed by a succession of weekends travelling and providing photography and writing for a succession of races. I personally had great potential to break )ver training one may say), so, home I am staying and for once a relaxing weekend.

The main event starts at 1800 Friday 28^th August. I always feel a little ashamed when I say the main event as a whole series of tough and challenging races take place during UTMB week. For example, the ridiculous PTL, the tough TDS, the challenging CCC and the OCC but I only have so much time and the UTMB draws the crowd and the most stacked field. For the first year, UTMB will not be a TNF event and the new sponsor Columbia, Mountain Hardwear and Montrail has a tough act to follow, I wonder if we will notice any difference?

One thing is for sure, the men’s and ladies’ races are stacked. Darn it, I used that word again! Let’s try again – A plethora of talent has arrived in Chamonix to do battle on this super tough and iconic 100+ mile course that circles Mont-Blanc.

MEN

Tofol Castanyer made the podium last year and with no Francois D’Haene he for me has the nod for victory. He has been quiet lately no doubt keeping the powder dry and although not very experienced over 100-miles he is a super savvy and experienced mountain runner with the solid Salomon team who can offer support and backup.

Luis Alberto Hernando should win UTMB but he won’t. Nothing would please me more to see Luis top the podium in Chamonix but the reality is, he is not a 100-mile runner (not yet anyway). Put him on a course from 50km-80km and he is unstoppable. Put him on a 100km course and he may or may not win but will podium. Put him on 100m route and he will go great for the first 80km and then fade. This is not helped by entering UTMB tired. He won Transvulcania, placed 2^nd at the IAU World Trail Champs, won Ice Trail Tarentaise and then placed 2^nd at Tromso Skyrace looking distinctly whacked at the end. That was only a few weeks ago and I just don’t see the recovery and training working in Luis’s favour. I hope I am wrong!

Miguel Heras, well who knows? If he is fit and on fire he could win and almost certainly podium. However, he is extremely injury prone and his performances could come with a flick of a coin. In 2015, Miguel has been much more low key, he has raced but without any pomp and circumstance and that was intentionally so. Placing 2^nd behind Thevenard in 2013, Miguel WANTS to win the UTMB and this may well just be the year!

The Salomon trio is rounded out with Ryan Sandes. This is a really interesting inclusion into the UTMB mix. Ryan can climb, can run fast and is endurant (Drakensberg Traverse) and therefore may well have the essential credentials to podium at the least and may well just win. Certainly, Salomon could repeat the trio of results that we have seen in pervious years. Ryan has had a mixed 6-months with injury, a last minute withdrawal from Western States and I therefore think he is going to be super focussed on this race. One to watch!

Sage Canaday enters the 100-mile distance for the first time and as great a runner as he is, I don’t see him making the podium. Controversial I know. He has the speed for sure. He has the climbing and descending but I have no reason to think he has the race plan or strategy for what will be at best a 20-hour race. Like Luis Alberto I would expect strength and dominance over the first 100km and then a fade. But he has been in Chamonix preparing and he is a student of the sport. He may very well have hidden himself away, changed everything about his training and come up with the perfect 100-mile training plan? A 5k track session (in 16min) just 3-days before the race suggest otherwise though.

Xavier Thevenard won the race (surprisingly) in 2013 and then seemed to implode with the pressure. Last year he took the attention of himself and ran the TDS and won it. In doing so, he became the only runner to have won the CCC, TDS and UTMB; impressive! So the facts speak for themselves, super talented and obviously can perform with the best if the pressure is off. Will the pressure be on for 2015 is the question? I think it will but less than in previous years and that may just allow him to run his own race and find his 2013 legs and head. Good luck.

Julien Chorier impressed the hell out of me a couple of years ago at Ronda dels Cims with a consummate performance. He loves the mountains and he can run fast too. He was 2^nd to Ryan Sandes at Transgrancanaria in 2014 and 2^nd to Kilian at Hardrock 100. A recent 6^th at Western States shows us that all is in place for a great run and that’s why I give him a nudge over Gediminas.

Gediminas Grinius has been a revelation. His rise in the sport over the last 18-months has been remarkable and you know what, he could win UTMB. He ran a great UTMB last year (5^th), won Transgrancanaria and placed 4^th at Western States. Expect him to be out of the mix early on and then he will close out super hard and fast.

Stephan Hugenschmidt is my dark horse and potential big surprise of the 2015 UTMB. He had a breakthrough 5^th at Transvulcania, won Zugspitz and had a great result at Transalpine.

We are now in the territory of surprise packages and believe me, some of the fellas mentioned below will figure highly in the run for the podium and top-10.

Seth Swanson has been 2^nd at Western States 2-years on the run and I still know very little about him. My head says he will need a UTMB run to find his legs before he can comeback and mix it up at the very front. However, nobody expected him to place 2^nd at WSER and then go back and do it again!

Sebastien Chaigneau is the old guard of the race, the wily old fox that everyone loves. Seb has had a tough couple of years and as time has passed, the competition has got faster. I’d love him to find some of that old form, that 100-mile sparkle and dish out to the newbies.

Jeff Browning may well be the best prospect from an American perspective as he is a true mountain man. But he may well lack some of the essential European speed.

Franco Colle won Tor des Geants and then earlier this year placed 2^nd at Mont-Blanc 80km. In addition, he has been at the IAU World Trail Championships, ran (and won) a Skyrunning exhibition event in Cervinia and recently ran Tromso Skyrace. Potential dark horse for UTMB!

Sondre Amdahl like Gediminas has been a revelation. He is committed, sometimes too committed but I love his passion. He prepared meticulously for Transgrancanaria and placed 4^th, went out to the USA to prepare for WSER and placed 15^th and has spent recent months preparing in Chamonix for UTMB. Top-10 potential and maybe around 5^th if he has a great day.

Best of the rest

Francois Faivre – 7^th at UTMB last year.

Carlos Sa – He could win it but more than likely a top-10.

Pascal Giguet – Top-10 at Mont-Blanc 80km.

Ryan Smith – a Brit who may well be a real dark horse.

Robbie Britton – local lad, 3^rd at the 24-hour and 7^th at Tarawera. Placed just outside top-50 at UTMB last year but has been in Chamonix for months which will either mean he is in fine form or broken. I think the former. Good luck Robbie.

Yeray Duran – Always strong at Transgrancanaria.

Paul Giblin – another Brit with all the potential to spring a surprise.

Kim Collison – Another multi talented Brit who has speed and endurance.

Joe Grant – We all know Joe and what he can do.

Danny Kendall – The UK’s top MDS performer, not new to UTMB and this may well be his best year.

Jesse Haynes – Great at WSER but in Europe, who knows?

John Tidd – Won’t win but absolutely solid performer.

Stone Tsang – Every chance for a stunning or latter ‘teens’ performance.

Yoshikazu Hara – same as Stone?

I could go on….

LADIES

Neck on the line, this race is for Nuria Picas and I personally think she is going to have the race of her life and win it with a consummate performance. This is no way a reflection on the competition, just an observation of Nuria and an understanding of how this lady ticks. For the past 2-years, Nuria has raced a ridiculous schedule and still placed 2^nd twice behind Rory Bosio. This year, Nuria has been quiet. Very quiet. A win at Transgrancanaria and then what? I will tell you, training and preparation. She will be on fire!

Caroline Chaverot though has also been on fire! In the last 18-months Caroline has exploded with a series of remarkable performances that would suggest a solid UTMB is on the cards. Her victories at Lavaredo and the Eiger confirm that she can perform on the big days out.

Nathalie Mauclair beat Caroline at the IAU Word Trail Championships but that really draws no comparison to UTMB. However, Caroline beat Nathalie at Lavaredo. Take your pick! On paper, I would say Nathalie will be better over the longer distance and time that UTMB will offer and her victories at Diagonale des Fous will put her in a great place both physically and mentally for that.

The upset may well come from Stephanie Howe and I am sure that TNF and the USA would like nothing more than Steph picking up where Rory Bosio left off. Stephanie’s 3^rd at WSER left her feeling tired but by all accounts, she has prepared well for the circle of the big white mountain. She has the speed, I just wonder if she has the legs for the climbs and descents and a 24+ hour run in her?

Francesca Canepa may make the podium? I have always been impressed how Francesca can race UTMB and then just a week later race Tor des Geants. One thing is for sure, I don’t think we will see Francesca at Tor this year after last years’ controversy. 2014 was a great year for the Italian (until Tor) and then it all seemed to go to bits. Understandable really. So coming into UTMB we have little to go on, other than 3^rd at the Eiger but she was 30min of the winning time. UTMB may well be a redemption year!

Uxue Fraille has always impressed with her patience and calculated running. She is a diesel. Expect her off the pace early on and close well. She placed 5^th last year and a repeat performance is a distinct possibility.

Fernanda Maciel is solid on the UTWT circuit and although I don’t see her taking the top slot on the podium, top-5 is a distinct possibility and if she has a great day, the podium may well be hers. Fernanda spent a great deal of time at altitude over Christmas (too long) and this tired her. Let’s hope she is recovered and ready to race hard in Chamonix.

Darcy Piceu is an interesting addition and after that ding-dong with Frosty at Hardrock I am really eager to see what she can do here in France. She placed 3^rd in 2011 in just under 29-hours, she will need to run much faster than that this year! One thing is for sure, the distance and time on feet will be no issue, the question mark will be recovery post Hardrock?

Ester Alves from Portugal has already raced a great deal in 2015 with a string of top placing’s and I have no reason to think that a strong performance is a distinct possibility here. But by strong I mean top-10. A recent tumble at Ice Trail Tarentaise won’t have helped her preparation but she is strong and committed.

Lisa Borzani races and races and races. At TDS in 2015 she placed 2^nd. I see her a consistent performance for a top-10 but not victory or the podium.

Nicole Struder ran 14:22 at Rocky Raccoon 100-mile. That’s fast! But she will need to add 10-hours of running to that Rocky time at a minimum for UTMB and through in some serious mountains. So although I see her potentially having a good race, I don’t think that those USA trail legs will handle the European mountains.

My dark horse for the ladies is Veronica Bravo. She is a super strong adventure racer, has the mind for the long game and 100% commitment. She may not win but I expect she may turn a few heads and UTMB race day looks like it will be a hot one; she loves the heat! Earlier this year she won The Coastal Challenge in Costa Rica.

Amy Sproston is a tough one to call. She won Hurt 100 but UTMB is a faster race with tougher competition.

Sally McRae may well offer the best prospects of a top USA performance outside those of Howe. Sally has been top-10 at WSER twice and although UTMB is a big step up from Western, she may well have the race to mix it up.

Gill Fowler from Australia may well rock the apple cart. She was 4^th at Lavaredo, yes somewhat off the front pace but a top-10 at UTMB is on the cards.

Ones to watch

Shona Stephenson – Top-10 at UTMB before.

Sarah Morwood – 11^th at UTMB previously.

Manu Vilaseca

Caroline McKay

Denise Bourassa

And so many more….

RACE WEBSITE HERE

Schedule HERE

Ultratrail TV HERE

Follow LIVE HERE