Multi-Day Running in a Rainforest – Hint ‘n’ Tips

©iancorless.com_TCC2016-3069Multi-day racing brings many challenges and variables not only in the terrain that you can and will encounter but also how one journeys from day-to-day. For example, the Marathon des Sables is a multi-day race that requires self-sufficiency, the only exception comes with water, provided by the race but rationed and the provision of a ‘bivouac’ which provides basic cover which must be shared with seven others. It’s why the ‘MDS’ has become THE multi-day race to do. It strips the runner back to basics.

The Coastal Challenge with takes place in Costa Rica, by general consensus, provides a more challenging course than its desert counter part, however, there is no self-sufficiency.

Don’t be fooled though, the race throws many a challenge at participants and below we provide ‘Hints-n-Tips’ that will make a journey into the rainforests of Costa Rica not only more enjoyable but more successful.

What is The Coastal Challenge?

The race is a multi-day journey that travels from Quepos to Drake Bay over five days and the sixth day is a loop around the Corcovado. Distances are as follows:

  1. 32km (917m+)
  2. 44.6km (1788m+)
  3. 38km (1811m+)
  4. 35km (2054m+)
  5. 52km (1822m+)
  6. 23km (584m+)

Is the race harder than Marathon des Sables?

To provide an ambiguous answer – yes and no!

NO:

  • The race is not self-sufficient and therefore runners only need to run with a small pack with essentials and water.
  • Aid stations are provided with some food and therefore the need to carry anything heavy is minimal but one should think about personal needs, tastes and requirements.
  • You take your own tent (or hire one from the race) and therefore you have your own space to sleep and recover.
  • You have a bag or box that is transported each day to the finish of each stage and therefore you can have fresh clothes, shoes, medical supplies, food etc at your disposal.
  • Food is provided in  the morning, post run and in the evening – you can pretty much eat as much as you like.
  • Many of the campsites are in amazing locations and some local amenities are available, for example, you can have a beer or a cold drink most evenings.
  • The ‘long day’ is not as long as MDS.

YES:

  • The terrain is very varied and at times brutal, you need to be able to handle technical terrain.
  • The course has many 1000’s of meters elevation and descent.
  • Fire trails connect the forest, beach and technical sections which are hard on the legs.
  • Beach sections are long and physically exhausting and mentally tiring.
  • The heat is relentless.
  • The humidity is 75% + and you will sweat, sweat and sweat.
  • Your feet will be in and out of water everyday.
  • The long day is not as long as MDS but at 52km with 1800m+ of vertical over very technical terrain with relentless heat and humidity, it is more than enough of a challenge.

How does one achieve success at TCC?

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KIT:

Bag/ Storage:

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Within reason you can take as much kit as you need as this is transported daily by the race. The race organisation ask that you use ‘Action Packer’ boxes for a couple of reasons: 1. They are waterproof. 2. They are easy for the race to transport as they pack together and are durable. However, from a UK or Europe perspective they are a nightmare to travel with and are troublesome. I recommend *The North Face Base Camp Bag Duffle (here), an Overboard Waterproof Bag (here) or an Ortlieb Waterproof Bag (here). Waterproof is important as you ae going to a rainforest and you do stand the chance of rain on at least one day. You can of course use individual waterproof bags inside to separate and itemise clothing, equipment and so on. *The TNF is not 100% waterproof but I have used it and had no problems.

Clothing:

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You have a bag that can carry all your kit, so, take 6-8 sets of clothing. It’s really simple, you run in one set of clothing and at the end of the day you freshen up and change into the next days run clothing (which you can sleep in). You can of course add some additional casual clothing if required.

©iancorless.com_TCC2016-9808Make sure clothing is breathable, comfortable and I recommend that tops cover your shoulders as this can be a problem area in such intense heat and sun. You will need a hat without a doubt and some prefer to run with a hat that has protection that comes over the back of the neck. Ladies – just a word of warning on ‘strappy’ tops, they expose more of your skin and you end up with some crazy sun tan.

Feet:

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Not looking after your feet is one of the main reasons (in addition to dehydration) why you will not finish the race. Feet will get wet everyday and you will run on all sorts of varied terrain from gravel fire trail to technical and rocky boulder sections. Your ankles will be twisted and your feet can feel pretty beat up. Obviously you can take advantage of having more than one pair of shoes, I would definitely take two pairs and ideally three. Maybe you could take one pair a 1/2 size larger as a ‘just in case!’

©iancorless.com_TCC2016-9973Think about the fit of your shoe. Forget the advice about going a size larger, for me, this is just bad advice. A shoe that is too big will allow your foot to move, a moving foot causes friction, friction causes blisters – the rest is a horror story and believe me, I have seen some horror stories at TCC. You need a thumb nail of space above your big toe, no more! Of course I provide generic advice here and should YOU know you need something different from experience, trust your instinct. Because the trail is often technical, you need a shoe that can handle a multitude of surfaces that includes rocks, gravel, sand, wet rock and so on. You need trail shoes! Consider your gait, the amount of drop you prefer and how much cushioning.

©iancorless.com_TCC2016-0044Only you know this and nobody can tell you which shoe to use. Also considerer that a shoe needs to be breathable – your feet will get very hot but more importantly your feet will be in and out of water. A shoe that drains water is essential. As an example, Scott Kinabalu (here) has drainage holes that allows water to escape, inov-8 are also making a shoe called ‘Chill’ which is designed for hot weather (here). Some runners like to tape their feet to protect them, if that is the case with you, do that in training so that you understand how that impacts on what size of shoe you require.

©iancorless.com_TCC2016-6245Good socks are essential and in four years of running and working at TCC I have always worn Injinji and never had one blister! Take a fresh pair for each day. Finally, the TCC does have one or two foot doctors who will look after you should a problem happen, my advice, avoid the problems by understanding your needs before arriving in Costa Rica.

Tent:

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The race can provide a tent for you which you can hire, however, I prefer to take my own. The most important thing with your tent is that it must pitch ‘inner’ only. The reason for this is that it’s hot, really hot, and therefore you want as much air-flow as possible. An inner tent with lots of mesh is ideal too. You also don’t really need to worry about the size, I don’t recommend bringing a huge tent but I also don’t recommend bringing a tiny tent. Although I recommend an inner pitch tent, please bring the fly sheet that makes it waterproof – it is a rainforest remember! You can just throw the fly sheet over if required.

Equipment:

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Unlike other multi-day races, what you require whilst on the trail is quite minimal. I recommend a ‘vest’ like pack that can hold bottles, bladder or bottles and bladder. You will drink lots and lots and over the years I have found that having a bladder and two bottles takes some of the worry away from drinking. At times, aid stations can be very far apart, you don’t want to be without water! I would take a simple first aid kit, a whistle (just in case), purification tablets, phone, pocketknife, cash and some sun cream. In past editions, some runners have taken a ‘Spot’ tracker or similar. Poles at times will be useful, it depends if you are a racer or a completer. Importantly, should you take poles, make sure they fold, make sure you can store them quickly and make sure you know how to use them. I would bring your favourite run snacks (gels, bars or whatever) and think what you will need for six days. I have mentioned clothing and shoes, no need to compromise, so don’t! Think about toiletries, medical supplies and personal items that will make your journey in the rainforests better – for example an iPod. You will not need a sleeping bag, it’s too hot, however, I do recommend that you bring a sleeping bag liner, it can often get just a little chilly around 2 or 3am. Pretty much everyone sleeps in run clothing. Bring a sleeping matt and one that provides good comfort, some campsites are rocky!

Hydration:

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Think you have already understood that it’s hot, very hot. You will sweat immediately and you will sweat all day. This places unique demands on you and you will need to keep hydrated. I have already mentioned about carrying enough liquid – make sure you do! I would normally recommend drinking to thirst, but here, I would drink every 10-15min and keep that going. Electrolytes are a constant debating point, particularly with Tim Noakes ‘Waterlogged’ book. However, you will need to replace salts and how you do that will depend on you and your needs.

©iancorless.com_TCC2016-7175The course has constant possibilities for you to submerge yourself in water and reduce your core temperature – do so, it’s essential! Never pass an opportunity. Just 2-3 minutes fully submerged will allow you to continue on feeling refreshed. Never run in the sun when you can run in the shade and cover up your head and shoulders.

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Top Tips:

  • Day 1 starts with 10km of good running. Everyone starts out way too fast and ironically, day 1 at TCC has the most drop outs through exhaustion and dehydration. Start slow! Ease into the race and without doubt, if possible, get some heat acclimatisation before coming out to costa Rica. Day 1 also starts much later than every other day, so, the shock is magnified!
  • From day 2 you will start running with sunrise, take advantage of the cooler hours but don’t go out running hard like a wild animal. You will pay for it.
  • Feeling tired? Run in the shade, walk in the sun.
  • Poles are a benefit at times and I would certainly bring them so you can make a choice whilst at the race.
  • Understand that this is a technical race with very varied terrain, lots of climbing and lots of descending. Practice this and prepare both physically and mentally.
  • Learn to walk – everyone will walk at some stage.
  • Take advantage of every possibility to submerge yourself in pools, rivers, ponds etc.
  • Use a buff or similar product and keep that wet and cool.
  • Pour water over your head regularly to avoid over-heating.
  • Use a hat.
  • Flowing water is often drinkable but be careful, I take water purification tablets as a precaution.
  • Never pass a feed staton without filling bottles/ bladder.
  • Think of your own food needs and diet requirements.
  • The course is exceptionally well marked and be attentive, it’s easy to pass a marker when you have your head down. Not seen a marker in 5-minutes? Chances are you have gone the wrong way.
  • Wildlife will surround you and the reality is that you will not see any of it as the animals are too frightened of you. However, you will hear lots of noises, that is part of the fun! You stand a good chance of seeing monkeys, maybe a snake, spiders and birds.
  • Calf guards or compression may be a good idea on some of the more technical sections, however, I prefer the airflow to keep cooler.
  • When back in camp after a day running, take shoes off first and put some flip-flops on and let your feet breathe. Check for any irruption and blisters and get that seen to asap.
  • Have a shower and freshen up, get some fresh clothes on.
  • Eat and hydrate.
  • Take a nap and elevate your legs.
  • Masseurs are available at a charge (tbc).
  • Evenings are very social and you will be able to relax and bond with fellow runners. However, you do have your own personal tent, so, you can escape and have quiet time if you wish.

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Check List:

  • Waterproof bag or box
  • 2/3 pairs run shoes
  • Run apparel for 6 days
  • Casual clothing
  • Tent that pitches inner only but bring fly sheet
  • Head torch/ tent light
  • Sleeping bag liner
  • Hat
  • Sunglasses
  • Travel towel
  • Phone
  • Knife
  • Electrolytes
  • Food for running
  • Whistle
  • Sun cream
  • Medical kit and medication
  • Cash
  • Credit card
  • Poles
  • Gaiters
  • iPod
  • Rope to make a washing line
  • Pegs

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Finally:

Running a multi-day race is an experience and something to cherish. Look around and take advantage of what is a stunning environment. Accept now that this race will challenge you and that it will be tough. Get your head in the right place. Prepare as best you can for heat, humidity, technical running, climbing and descending, if you come prepared, the race will be so much easier.

I always provide impartial advice based on my experiences and knowledge. However, I do accept that I don’t always know or understand what ladies require at a multi-day race. Niandi Carmont has run the shorter Adventure Race and the full distance race at TCC and she provides here a little additional advice for female competitors:

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You might be spending a significant part of your day out on the course but it is always nice to have something clean and light to change into other than run kit. Since you don’t have to transport this, think about light cotton sundresses you can change into after your shower at the end of the daily stage. It will be boiling hot and humid in the evenings so no point bringing anything warm.

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Flip flops are a must. Bring a good quality pair that won’t break the first day in camp. Your feet will swell up and will have macerated in run shoes the whole day. They will have taken a pounding and thank you for allowing them to breathe a few hours. Also I recommend taking showers with flip flops as the showers won’t be sparkling clean and this will reduce the risk of catching anything like athlete’s foot or plantar warts which are highly contagious and prevalent amongst ultra-runners.

Bring a 2-piece swimsuit – there will opportunities to bathe in rivers or the sea at the end of the day.

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I suggest a very, very light negligee to slip into in your tent if you don’t like sleeping in the nude as you will be sweating and no doubt not be using your sleeping back or liner. Temperatures hardly drop at night and it remains humid.

Don’t economise on sun cream – bring a spray, high SPF type, which is non-greasy. Don’t forget you will be sweating a lot in the high humidity so this will have to be applied regularly on the course. Carry a small tube (Tingerlaat (here) do a tiny tube with SPF 50). Take a small tube of anti-chafing cream or gel (Gurney Goo do small tubes) in your pack too. With the high humidity and being constantly wet, running through water even runners who don’t usually suffer from chafing will find this an issue. Apply beneath your sports bra and inner lining of run shorts.

I would recommend against running in ‘skorts’ as you will be constantly sweating and trying to cool off in rock pools to keep your body temperature down. The skirt part will just weigh you down with water. Bring single-layered run shorts or short breathable tights. You will probably suffer less from chafing too with tights.

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Hair conditioner is an absolute must as you will be showering every day and if you don’t want to end up with damaged, straw-like hair or knots, bring a good conditioner. I have had plenty of experiences of leaking bottles of haircare products so I take enough L’Oréal sachets which pack very well and are single use.

Don’t wear rings! Your fingers are going to swell up through heat and some dehydration – so leave the solitaire at home. You will just have to put up with the unsightliness of sausage-finger syndrome for a while.

Bring waterproof zip-locks for cash and toilet paper to carry with you on the daily stages as you will be running through a lot of water and believe me you will be happy to buy an ice cold coke some days on the course. Also make sure your mobile phone is in a waterproof casing/bag or don’t take it with you on the river sections.

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Sondre Amdahl to run The Coastal Challenge, Costa Rica 2017

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Sondre Amdahl has been on a roll over the last couple of years running amongst the best runners in the world and on multiple occasions excelling with a string of consistent top-10 results.

I guess the journey really started in 2013 when Sondre placed 4th at Transgrancanaria (83km) and 10th at the CCC. In 2014, the Norwegian runner stepped up to the 125km Transgrancanaria race and placed 6th, ultimately though, the breakthrough came at UTMB with 7th followed up with a 17th at Diagonale Des Fous on Reunion Island.

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The 2015 season started really well with 2nd at Hong Kong 100 and moving up the ranks to 4th at Transgrancanaria – a race Sondre loves! 15th at Western States and 4th at UTMF set the stage for 2016 and Sondre’s first attempt at the Marathon des Sables were he placed 9th amongst a highly competitive field.

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“The main attraction with multi-day racing is that it takes longer! When I travel to the other side of the world, I appreciate that I can run more than “just” one day and night, like in a typical 100-mile race,” Sondre said when I asked about the appeal of the Sahara and MDS. “Multi-day racing also has a more social component to it. You meet more people and have more time to hang out with other passionate runners. Even though I’ve only done one multi-day (MDS in April 2016), I find the lack of recovery/rest and sleep makes it hard to race hard day-after-day.”

Sondre is hooked on the format of racing for multiple days and as I write this he will head to Oman to race in the desert once again. However, never wanting to stand still and always seeking a new challenge, the heat, humidity and varied terrain of Costa Rica has lured Sondre to The Coastal Challenge.

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“Of course it will be a challenge, but I love technical trails and elevation change. I think the TCC course fits my running style. I guess the biggest challenge for me will be the heat and the humidity! I live in one of the coldest places in Norway and in February the normal day temperature is minus ten/fifteen degrees Celsius. My heat acclimatisation needs to be spot on.”

Costa Rica is a magical place and so different to the baron almost featureless Sahara Desert. Having raced all over the world in stunning mountains, on isolated trails, I wondered why Costa Rica?

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“The tropical climate is a real attraction and it will be a great escape from the cold winter in Norway. I can’t wait to run on the beach and explore the rainforest.”

Renowned for specific training, Sondre often immerses himself in preparation for a key race. As he has said, Norway is not going to be the ideal training ground for a high humidity race with hot temperature. It begs the question, how will he train for this challenge?

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“TCC will be my main target for the winter/spring of 2017. I have had a couple of easy months after a DNS at the Tor des Géants (due to injury). I feel a lot better now, and I’m ready for a good block of training in November, December and January to prepare for TCC. This training block will include the Oman Desert Marathon and a 115 km race in Hong Kong on New Years eve. I will also train in Gran Canaria in January to be 100 percent prepared for TCC.”

Sondre is leaving nothing to chance and peaking for a race so early in season can bring with it some risks, the racing calendar is so full and long now! I therefore wondered what his 2017 schedule will look like and I also wondered would we see more multi-day races?

“I will run the Jungle Ultra in Peru (6-day stage race) in early June of 2017. And may be Hardrock? I also want to go back to Reunion and run the Diagonales Des Fous in October.”

Marathon des Sables provided an opportunity to test equipment and be self-sufficient. It’s a challenge carrying ones own kit and I know only too well that not having enough food can be a real test, especially when racing hard. TCC is not a self-sufficient race and so therefore calories shouldn’t be an issue, however, I wondered about equipment such as shoe choices and other details for the race?

“I haven’t thought too much about this yet, but I guess I’ll use the Superior and/or the Lone Peak shoes from Altra. TCC will be fantastic as I just need to run with liquid and some food. I wont be weighed down by a 6.5kg pack. Being in my own tent but with all the other runners also provides a great compromise over a race such as MDS. I can have some privacy if I need it but I can still share the community spirit that a multi-stage race brings. I think for those who are looking for a challenge but also some comfort, TCC is perfect for this. I can’t wait!”

TCC and Costa Rica has a reputation for being a relaxed and enjoyable race – do you think holidays that combine a race are a good idea?

“For me personally, the race and holiday combo is just perfect. I will be racing for sure, that is my DNA But I know that when I get back home again, I will remember (and appreciate) camp life and the social aspect way more than the race result.”

The 2017 TCC is just a few months away, the ladies’ line-up is already looking incredible with 2016 champion Ester Alves returning. 2015 MDS champion and 2016 TCC runner up, Elisabet Barnes will also return. Add to the mix Everest Trail Race two-time winner, Anna Comet, and one thing is for sure, Sondre may need to watch out for the ladies’ as competition, never mind the men…

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A multi-day race over 6-days starting in the southern coastal town of Quepos, Costa Rica and finishing at the stunning Drake Bay on the Osa Peninsula, The Coastal Challenge is an ultimate multi-day running experience.

Intense heat, high humidity, ever-changing terrain, stunning views, Costa Rican charm, exceptional organisation; the race encompasses Pura Vida! Unlike races such as the Marathon des Sables, ‘TCC’ is not self-sufficient, but don’t be fooled, MDS veterans confirm the race is considerably harder and more challenging than the Saharan adventure.

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Hugging the coastline, the race travels in and out of the stunning Talamanca mountain range via dense forest trails, river crossings, waterfalls, long stretches of golden beaches backed by palm trees, dusty access roads, high ridges and open expansive plains. At times technical, the combination of so many challenging elements are only intensified by heat and high humidity that slowly but surely reduces even the strongest competitors to exhausted shells by the arrival of the finish line.

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The Coastal Challenge which will take place Feb 10th – 19th, 2017.

All images ©iancorless.com – all rights reserved

Entries are still available for the 2017 edition

Email: HERE

Website: HERE

Facebook: HERE

Twitter: @tcccostarica

More information:

Read the full 2016 race story HERE

View and purchase images for the 2016 race HERE

Follow #TCC2017

Episode 121 – ELS2900 and Big Red Run

A_GRAVATAR

Episode 121 – On this weeks show we speak with ELS2900 race director, Matt Lefort, about his super tough Andorran race. Niandi brings us a selection of audio, recorded in the Simpson Desrert, as Australia’s 2016 Big Red Run took place. Ian is interviewed by a Portuguese magazine and Speedgoat is back co-hosting!

RUNNING BEYOND BOOK is now available in Germany, Spain, Italy and the English language versions will be posted out on November 3rd. News in that the book will now also be translated to Swedish – HERE

00:09:12 Interview with Ian by Rute Barbedo from a Portuguese magazine also listen to Ian’s 1-hour interview by Tom Williams for Marathon Talk HERE

00:31:34 NEWS

LIMONE VK

  1. Philip Goetsch – SWS champ 2016
  2. Stian Angermund
  3. Patrick Facchini
  1. Christel Dewalle – SWS champ 2016
  2. Valentina Bellot
  3. Hilde Alders

LIMONE SKY

  1. Alexis Sevennec 2:46
  2. Hector Haines
  3. Kiril Nikolov

Tadei Pivk SWS 2016 champ

  1. Megan Kimmel 3:17 and CR and SWS 2016 champ
  2. Laura Orgue
  3. Celine Lafaye

THE OTTER

Marc Lauenstein defended his Otter African Trail Run title in South Africa, and set a new course record in 3:54. Robyn Owen and Stevie Kremer placed 1 + 2 with Owen winning in 4:49 to Kremer’s 4:52. Full results.

BIG DOG BACKYARD ULTRA

A 4.16-mile loop of trail every hour. Those that finish the loop in an hour move on to the next loop and this continues until the last runner standing!Babak Rastgoufard won in 28:48 and gets a place in the  Barkley Marathons.

OCR

Jon Albon becomes OCR world champion again

AUTUMN 100

Centurion Running’s Autumn 100 had 2 course records from Mark Denby 14:07:39 and Susie Chesher 15:22 – Suzie was so quick she finished 2nd overall results here

ELS2900

6,700 meters  of elevation gain over just 70k (44 miles). Thirty-nine competitors started the race, and 24 managed the improbable finish. Xavier Teixido, finished in front at 13:49. Vivien Reynaud and Òscar Perez were second and third in 15:18 and 15:38.

Sonia Regueiro became a two-time finisher and winner, this time 18:59, three hours faster than her finish last year, and Cati Lladó was second in 21:26. 

00:54:56 INTERVIEW with ELS2900 RD – Matt Lefort

Pete Kostelnick if you don’t know already is aiming to break the trans-US running record, which stands at 46 days, 8 hours. Pete will likely finish in around 41 or 42 days early next week, which is utterly insane when you think about the fact that he could shave nearly five days off this record. He’s averaging 71 miles a day for the last 36 days, or in Aussie speak, that’s 114kms a day. Bowsers. Read HERE

Kilian Jornet looking for a VK record? Read HERE

02:03:30 INTERVIEW from Big Red Run

UP & COMING RACES

Australia

Queensland

Blackall 100 | 100 kilometers | October 22, 2016 | website

Blackall 100 – 50 km | 50 kilometers | October 22, 2016 | website

South Australia

Heysen 105 | 105 kilometers | October 22, 2016 | website

Victoria

Ned Kelly Chase 100km – Wangaratta Fitness Fun Addicts | 100 kilometers | October 23, 2016 | website

Barbados

Midnight 50 | 50 kilometers | October 30, 2016 | website

Canada

Ontario

50 km | 50 kilometers | October 22, 2016 | website

Costa Rica

Q50 Costa Rica Ultramarathon | 86 kilometers | October 22, 2016 | website

Croatia

109,8 km | 109 kilometers | October 21, 2016 | website

161.4 km | 161 kilometers | October 21, 2016 | website

57 km | 57 kilometers | October 22, 2016 | website

France

Aveyron

Grand Trail des templiers | 76 kilometers | October 23, 2016 | website

Intégrale des Causses | 63 kilometers | October 21, 2016 | website

La Solitaire | 65 kilometers | October 21, 2016 | website

Trail des Hospitaliers | 75 kilometers | October 30, 2016 | website

Corse-du-Sud

Corsica Coast Race – 170 km | 170 kilometers | October 23, 2016 | website

Corsica Coast Race – 95 km | 95 kilometers | October 27, 2016 | website

Germany

North Rhine-Westphalia

Röntgenlauf Ultramarathon | 63 kilometers | October 30, 2016 | website

Greece

Rodopi Advendurun 100 miles | 100 miles | October 21, 2016 | website

Guadeloupe

Le Grand Raid | 57 kilometers | October 22, 2016 | website

Hong-Kong

50 km | 50 kilometers | October 23, 2016 | website

Salomon LT 70 | 70 kilometers | October 29, 2016 | website

India

West Bengal

Himalayan 100 Mile Stage Race | 100 miles | October 24, 2016 | website

Indonesia

Bromo Tengger Semeru 102K | 102 kilometers | November 04, 2016 | website

Bromo Tengger Semeru 170K | 170 kilometers | November 04, 2016 | website

Bromo Tengger Semeru 70K | 70 kilometers | November 04, 2016 | website

Israel

Ultra Marathon Sovev Emek – 100 Km Run | 100 kilometers | October 28, 2016 | website

Ultra Marathon Sovev Emek – 100 Mile Run | 100 miles | October 28, 2016 | website

Ultra Marathon Sovev Emek – 200 Km Run | 200 kilometers | October 28, 2016 | website

Ultra Marathon Sovev Emek – 61 Km Run | 61 kilometers | October 29, 2016 | website

Italy

Campania

Amalfi Coast Trail | 87 kilometers | October 23, 2016 | website

Piedmont

Lago d’Orta Ultra Trail – 55 km | 55 kilometers | October 22, 2016 | website

Lago D’Orta Ultra Trail – 80 km | 80 kilometers | October 22, 2016 | website

Malaysia

100K | 100 kilometers | October 29, 2016 | website

50K | 50 kilometers | October 29, 2016 | website

Namibia

Namib Desert Challenge | 220 kilometers | October 24, 2016 | website

Nepal

Annapurna 100 | 110 kilometers | October 22, 2016 | website

Annapurna Ultra-Mountain | 85 kilometers | October 26, 2016 | website

Solukhumbu Trail | 289 kilometers | October 28, 2016 | website

New Zealand

Blackmores XTERRA Trail Challenge Waihi Ultra Marathon | 60 kilometers | October 22, 2016 | website

Taranaki Steelformers 100 mile Around the mountain Solo | 100 miles | November 04, 2016 | website

Oman

Oman Desert Marathon | 165 kilometers | November 04, 2016 | website

Réunion

La Mascareignes | 67 kilometers | October 21, 2016 | website

Trail de Bourbon | 93 kilometers | October 22, 2016 | website

South Africa

Bonitas Golden Gate Challenge | 70 kilometers | October 21, 2016 | website

Spain

Andalusia

Ultima Frontera – 166 km | 166 kilometers | October 22, 2016 | website

Ultima Frontera – 55 km | 55 kilometers | October 22, 2016 | website

Ultima Frontera – 83 km | 83 kilometers | October 22, 2016 | website

Ultra-Trail Gran Vuelta Valle Del Genal | 125 kilometers | October 29, 2016 | website

Basque Country

Long Trail Apuko Extrem | 68 kilometers | October 29, 2016 | website

Ultra Trail Apuko Extreme | 110 kilometers | October 29, 2016 | website

Sweden

Markusloppet | 50 kilometers | October 22, 2016 | website

Turkey

Cappadocia Trail 60km | 62 kilometers | October 22, 2016 | website

Salomon Cappadocia Ultra Trail | 110 kilometers | October 22, 2016 | website

United Kingdom

Derbyshire

Dusk’til Dawn Ultra | 50 miles | October 29, 2016 | website

Durham

Original Mountain Marathon | 52 miles | October 29, 2016 | website

Scottish Borders

Three Peaks 38 mile ultramarathon | 38 miles | October 29, 2016 | website

Suffolk

Coastal Trail Series – Suffolk – Ultra | 34 miles | October 22, 2016 | website

USA

Arizona

100K | 100 kilometers | October 29, 2016 | website

50K | 50 kilometers | November 04, 2016 | website

50 mile | 50 miles | November 04, 2016 | website

Javelina Jundred 100 Mile Endurance Run | 100 miles | October 29, 2016 | website

California

50 km | 50 kilometers | October 22, 2016 | website

Lake Hodges 50K | 50 kilometers | October 22, 2016 | website

Florida

80 Mile Relay | 80 miles | October 22, 2016 | website

Jacks 50k Trail Race | 50 kilometers | October 23, 2016 | website

Mutual Mine 50K | 50 kilometers | October 30, 2016 | website

“Running for the Bay!” 50K | 50 kilometers | October 23, 2016 | website

Illinois

Chicago Lakefront 50K | 50 kilometers | October 29, 2016 | website

Kansas

Kansas Rails-to-Trails 100 Mile | 100 miles | October 29, 2016 | website

Prairie Spirit Trail Fall Classic 50K | 50 kilometers | October 29, 2016 | website

Prairie Spirit Trail Fall Classic 50 Mile | 50 miles | October 29, 2016 | website

Maryland

Patapsco Valley 50K | 50 kilometers | October 22, 2016 | website

Minnesota

Surf the Murph 50K | 50 kilometers | October 22, 2016 | website

Surf the Murph 50M | 50 miles | October 22, 2016 | website

Nebraska

G.O.A.T.z 50K Trail Run | 50 kilometers | October 23, 2016 | website

Nevada

Ragnar Relay Las Vegas | 195 miles | November 04, 2016 | website

New Hampshire

Ghost Train Ultra Race 100M | 100 miles | October 29, 2016 | website

Ghost Train Ultra Race 45M | 45 miles | October 29, 2016 | website

Ghost Train Ultra Race 60M | 60 miles | October 29, 2016 | website

Ghost Train Ultra Race 75M | 75 miles | October 29, 2016 | website

Ghost Train Ultra Race 90M | 90 miles | October 29, 2016 | website

North Carolina

Triple Lakes Trail 40 Mile Run | 40 miles | October 29, 2016 | website

Tuna Run 200 | 200 miles | October 21, 2016 | website

Tuna Run 70 | 70 miles | October 22, 2016 | website

Uwharrie 100K Trail Run | 100 kilometers | October 22, 2016 | website

Uwharrie 100 Mile Trail Run | 100 miles | October 22, 2016 | website

Ohio

Run With Scissors Double Marathon | 52 miles | October 29, 2016 | website

Stone Steps 50k Trail Run | 50 kilometers | October 23, 2016 | website

Pennsylvania

Quad State Quad Buster | 46 miles | October 22, 2016 | website

Tussey mOUnTaiNBACK | 50 miles | October 30, 2016 | website

Tennessee

100 Miler | 100 miles | October 22, 2016 | website

50K | 50 kilometers | October 22, 2016 | website

Texas

50k | 50 kilometers | October 22, 2016 | website

50K | 50 kilometers | October 24, 2016 | website

Big Cedar Endurance Run 100 Miler | 100 miles | November 04, 2016 | website

Big Cedar Endurance Run 50K | 50 kilometers | November 04, 2016 | website

Big Cedar Endurance Run 50 Miler | 50 miles | November 04, 2016 | website

Cactus Rose 100 Mi Trail Run | 100 miles | October 22, 2016 | website

Cactus Rose 50 Mi Trail Run | 50 miles | October 22, 2016 | website

Trans-Pecos Ultra | 163 miles | October 23, 2016 | website

Utah

Goblin Valley Ultra 50K | 50 kilometers | October 22, 2016 | website

Pony Express Trail 100 | 100 miles | October 21, 2016 | website

Pony Express Trail 50 | 50 miles | October 21, 2016 | website

Virginia

50K | 50 kilometers | October 22, 2016 | website

50 Mile Ultra | 50 miles | October 22, 2016 | website

West Virginia

Run Around the Gorge | 69 kilometers | October 22, 2016 | website

Wisconsin

50K | 50 kilometers | October 30, 2016 | website

03:07:14 CLOSE

 

03:10:28

ITunes http://itunes.apple.com/gb/podcast/talk-ultra/id497318073

Stitcher You can listen on iOS HEREAndroid HERE or via a web player HERE

Libsyn – feed://talkultra.libsyn.com/rss

Website – talkultra.com

Everest Trail Race #ETR2014 – Travel to Jiri

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Departing in five 16-seater mini buses, participants of the Everest Trail Race made the long, twisty and at times stressful journey from Kathmandu to Jiri for the start of the 2014 edition. It’s a rollercoaster journey up single -rack roads, a frenetic and constant beeping of horns and a multitude of bends that would leave the most hardened rollercoaster freak with a turning tummy.

Our lunch stop at Karidunga was a welcome break from the journey. While runners found a space and enjoyed the view of the Himalayas, off into the distance I walked looking for some local colour. You never have to go far, Ladies working in fields, men weaving basket wear and children playing; all have wonderful smiles.

They seem to embrace tourists and actually seem to enjoy the process of having a photo taken. Off course it’s all the more appealing if they receive a ‘token’ for their efforts…

Weathered faces show the lines from years of toil from harvesting crops. Children have round faces, wonderful colour and piercing eyes and a cheeky smile. In all honesty, I could photograph these people all day. They fascinate me.

Back on the buss the toing and froing continued and finally our arrival at Jiri came. We had been on the road 8-hours and the glow of our yellow TNF tents glowing as the day began to loose its light was more than a welcome sight.

Water collection, tent allocation and final preparations underway for tomorrows race day. A mug of hot tea warms as the departing of the sun takes the heat away and the temperature slowly drops… little by little venturing to zero and then suddenly it drops below. ‘Don’t worry’ Pasang Sherpa says, ‘it will only be -3 tonight.’

 

Day 1 commences at 0900 Thursday 13th November.

ETR Stg1

Jiri (1850m) to Bhandar (2050m) – 21.5km 3795m+

The stage has two summits, one at 2400m and the high point of the day at Deurali Pass 2700m before descending to the finish at Bhandar.

Day 2 Preview:

ETR Stg2

ETR Stg2 Profile

 

 

 

Anna Frost, Nick Clark & Michael Wardian join the line up for the 2014, The Coastal Challenge, Costa Rica

Gemma Slaughter, The Coastal Challenge, ©iancorless.com

The words are still ringing true in my ears, ‘the tenth edition of The Coastal Challenge is going to be special, very special indeed’.

Just two months ago we announced that Philipp Reiter and Julia Bottger (both Salomon) would join Jo Meek (2nd lady at the 2013 Marathon des Sables) and 2013 ladies TCC winner, Gemma Slaughter in the line up of the 2014 TCC. Today we go one step further…

TCC 2014 iancorless.com

Anna Frost (Salomon), Michael Wardian (The North Face) and Nick Clark (Pearl Izumi) have confirmed participation in the 2014 edition of the race making it one of the most competitive multi day races on the calendar for 2014. Rodrigo Carazo, race director for the TCC confirmed that it is a ‘dream come true’ to have such a quality field at the race.

‘I have raced in Costa Rica before doing The North Face Endurance Challenge Costa Rica in 2013 and I was lucky enough to have won it and I love racing in heat and humidity, makes me feel like home as Washington, DC gets sweltering in the summer months.  I just try and stay small and move fast…’ Mike Wardian

The warmth of Costa Rica, blue skies, varied terrain; it’s a wonderful way to start a new year. The multi day format of the TCC allows all involved an incredible challenge.

Anna Frost ©iancorless.com

Frosty (Anna Frost) when I spoke to her was really excited at the challenges that would lie ahead. ‘Costa Rica is exotic to me. A place I have never been but it intrigues me with images of its beautiful coast lines, native bush that seems a little bit like home (NZ) to me and the bright clear blue sea that is so luring. So when I heard there was a stage race that covers this coastline I wanted to know more.’

Frosty has raced over multiple days before, in early 2013 she participated in Chile and as we chat, she is currently in Nepal at the Manasulu Trail. One of the best female runners out there she is also a threat to many of the men she races as she proved with her stunning victory at the 2012 Transvulcania La Palma.

Anna Frost ©iancorless.com

‘Stage racing is so fun. You are really going somewhere and you get to see so much along the way. The camps between stages are wonderful for spending time with new and old friends. It is really a challenge to get up each morning with aches and pains and stiffness from the days before but you know the whole team feels like that too so you just get moving and really enjoy the day.’

Michael Wardian is equally no stranger to multiple day racing. He is the highest ever placed American at the Marathon des Sables securing 3rd overall at the 2010 edition. He is also a prolific racer, he has been a 50km champion three times, he has held multiple world records, raced the 135-mile Badwater Ultra Marathon in Death Valley and by contrast ran 2:21 at the US Olympic Trials in Houston, 2012.

Mike Wardian iancorless.com‘I definitely enjoy the challenges of multi-day races as there are a lot of factors to account for besides just running and that intrigues me and inspires me. I think of all the things I learned in my previous outings at multi day races; to be as light as possible and balance your energy expenditure throughout the race but also, and this is a little contrarian, but to push more than you think possible because it is possible to recover quicker than you think. I also, take care of the small things because over a week of racing they can make all the difference.’

The Coastal Challenge ©iancorless.comThe Coastal Challenge is not self sufficient, it’s about covering distances in an efficient manner and as fast as possible but at the end of the day, your food is prepared and you can sleep and relax in your own tent, does that mean we can expect some fast running?

‘I actually have only done one multi-day without having to carry a kit, the Himalayan 100 Mile Stage race in India and without the responsibility to carry all you gear for the week, I expect the pace to be wicked fast and I am looking forward to pushing it.’

Michael-boys 2013-big sur

Michael will not have his own way at TCC, for sure Philipp Reiter will also be keen to push the pace but 2013 Grand Slam participant, Nick Clark will be joining the party in Costa Rica and if anyone knows how to run hard over multiple days, it’s him! In 2013, ‘Clarky’ raced Ian Sharman over four 100-mile races in 12-weeks. It was an incredible battle and one that made everyone in the ultra world turn around with open mouths. Not only did Sharman and Clarky beat the previous best accumulative time but they both each had victories and in the end it came down to the wire for the overall title. A title, which Sharman just won.

ForesthillWS2013 Nick Clark iancorless.com

I asked Clarky about Costa Rica and how he will adapt for the heat and humidity for the 10th edition of the TCC?

‘I actually haven’t been to Costa Rica before. Last year I raced in Nicaragua at the Fuego y Agua 100k. Nonetheless, I’m sure conditions will be much the same. Coming from mid-winter in Colorado, the transition to 95+ degree heat and high humidity in Central America is very tough, but I felt like I handled it decently last year. January and February have always been base-building months for me as I prepare for goal races in the summer, so I definitely won’t be sharp, but any time I toe a start line I have my race face on. That will be the case in Costa Rica for sure, especially as it looks like there will be good competition to race against.’ 

NickClarkLS50_2012 Nick Clark iancorless.com

You have a reputation for being one of the best 100-mile runners out there, but what about multi day racing, is that something you have done before?

‘I’ve never done a multi stage race before, so I’m excited to work through some new race dynamics and strategies. I have also never been to Costa Rica, so I’m really looking forward to the vacation aspect too, especially as I’m planning on bringing out the whole family.’

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That is a great aspect of the TCC race. It’s possible to bring families and the team are able to provide logistics and entertainment outside of the racing. It’s a fantastic selling point. As a runner you can fulfill your passions and desires but not at the expense of family time.

The Coastal Challenge, Costa Rica ©iancorless.com

On a final note, I asked Clarky and Frosty what plans lie ahead for 2014. TCC is in February, so, a full year awaits!

‘Firstly, fingers crossed my body is healthy! And then I have so many things I want to achieve. I really want to race Hardrock 100 so I need to qualify with a 100-miler. I haven’t decided which one yet but maybe Wasatch. The new Buffalo Stampede Sky Run, Transvulcania, Mt Blanc 80km are all on my list, it’s very exciting!’

Frosty has a passion to run but her running is so much more. It’s about experiences, making friends and spending quality time, something that she is convinced she will find in Costa Rica.

Clarky loves to race and race hard, having consistently been close to winning at the iconic Western States, I wondered if that would become a primary target for 2014, after alI, he wouldn’t have three 100’s to follow it?

‘I plan on running Western States again in June, Hardrock 100 if I get in through the lottery, and then the Steamboat 100 in the fall. Other than that, I’ll be looking to take on a couple of FKT (Fastest Known Times) adventure routes in the mountains.’ 

The stage is set for the 2014 edition of the race. It will, without doubt be the most spectacular edition of the race and possibly the fastest. It’s not too late to get a last minute entry before the prices go up.

Steve Diederich, the UK agent for The Coastal Challenge has made several places available to coincide with this announcement. In addition, a 5% discount will be offered to the first five applicants.

Steve had this to say, ‘The TCC in 2014 is a vintage race in the making. Joining an exclusive club of iconic multi-day ultras, the excitement of what the 10th edition has in store really is something that we all can’t wait to see unfold’

Race dates: 2nd to 9th February 2014

If you would like to attend the 2014 event and take advantage of a 5% discount, please use the contact box below.

The Coastal Challenge website HERE

IMAGES FROM THE 2013 EDITION ARE AVAILABLE HERE

Grand to Grand Ultra 2013 – Stage two

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Marathon des Sables – Trail Magazin

Really pleased to have a six page photo article on the 28th edition of the Sultan Marathon des Sables in Trail Magazin.

http://www.trail-magazin.de

The magazine is available for download for just 4 euros from this link: HERE

Trail Magazin - Marathon des Sables. iancorless.com

Trail Magazin – Marathon des Sables. iancorless.com

SNAPPED – Running Fitness June 2013

One of my images from the 2013 ‘The Coastal Challenge’

“Some races have mountains; some have dense forest; some have beach running; and some, like Costa Rica’s Coastal Challenge, have it all!”

The brainchild of Costa Rican architect and adventure racer, Rodrigo Carazo, the ninth edition of this epic race covered 236k over six days. Starting in Quepos on the coast, and travelling down the coastline of Costa Rica, moving in and out of rain forests and covering a total vertical gain of over 30,000 ft to finally arrive at the stunning Drake Bay.

Entries for 2014 are now available at: www.thecoastalchallenge.co.uk

Running Fitness, June 2013

Running Fitness, June 2013

Marathon des Sables – a race in images

A portfolio of selected imagery from the 28th edition of the Sultan Marathon des Sables is now on line in individual galleries for each day.

Please follow the links for each gallery.

Before the race – link HERE

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Stage one – Link HERE

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Stage Two – Link HERE

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Stage Three – Link HERE

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Stage Four – Link HERE

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Stage Five – Link HERE

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Stage Six (non-competitive charity stage) – Link HERE

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