PYRAMID TRAINING for Marathon des Sables

Marathon des Sables has just finished and now, runners from all over the world are looking ahead to April and the next edition of the race.

It’s daunting and it can be intimidating.

Planning is key. All runner’s need to periodise training so that you get the most from it.

This ‘planning’ often comes in the form of a PYRAMID. The ‘classic’ pyramid training method is well established.

BUT, in this article I want us to look at this pyramid in two ways by looking at two different runners.

Runner 1– Runs regularly but MDS is a new target and pushes the boundaries of what they thought possible.

Runner 2– Has completed MDS and wants to go back and improve.

First of all, both runners need to count back. Let’s assume that training will start in June.

  1. April – MDS race.
  2. March
  3. February
  4. January
  5. December
  6. November
  7. October
  8. September
  9. August
  10. July
  11. June

Counting back, it’s easy to look at the objective in real terms and understand what one needs to achieve.

Depending on experience, how this plan is put together is very much dependent on the individual. However, certain key elements should be present in any training plan and this article is intended to provide the basics from which you can develop a strategy that works for you. I must stress, for you!

RUNNER 1

As stated, runner 1 “Runs regularly but MDS is a new target and pushes the boundaries of what they thought possible.”Therefore, a classic pyramid will be ideal.

See below:

Decide on objectives for the year, decide onCand targets, obviously, the ultimate A is MDS. Put them in a diary and ideally have a wall planner so that you have an overview of the year. It’s easy to see how a year looks on a planner. C should be something that one trains through, can be more challenging and have a taper for, A is very specific such as a training camp.

For example:

  1. April – MDS race – A RACE
  2. March
  3. February
  4. January – A
  5. December
  6. November – B
  7. October
  8. September
  9. August – C
  10. July
  11. June

MDS is a long way, typically 250km sobase training and getting the miles in is key. I have allocated 12 weeks for this in the plan below. Hours of easy miles progressively building up to a target, let’s say a marathon. It is always good to have a goal and a target to aim for. The is a training race/ event and will have no taper, you would race through it as a training long run.

Progressing through the season, this will be ‘the build phase’ so it’s a good idea to place a objective, in this case, November.  The B will allow you to progress to the objective and then the ultimate goal.

You can’t perform well at every event and this is why C,and targets are important. Ultimately, MDS is the one in which you must perform.

As in any plan, flexibility is needed. Nothing is fixed and one must be flexible and listen to one’s body. I recommend building for 3 weeks, recovering on the 4thweek and then building again (see the pyramid above)

  • 12 weeks of base – June/ July/ August
  • 8 weeks – September/ October
  • 6 weeks – November/ December
  • 4 weeks – December
  • 3 weeks – January
  • 3 weeks – Specific phase – February/ March
  • 3 weeks – Preparation phase – March
  • 3 weeks – Taper to event – March/ April
  • RACE

BE SPECIFIC

Marathon des Sables will need you to be specific. For example:

  • You will be carrying a pack that on day-1 of the race will weight at minimum, 8kg.
  • You will be racing in hot conditions.
  • You will be self-sufficient.
  • You will be compromised on calories.
  • You will almost certainly walk more than you anticipate.

The above list goes on and on and as training progresses, you should refer the list and asses importance. For now, I would place the above list in the following priority: walk!

No need to worry about the pack and the self-sufficient element now, the priority is on training.

As training progresses asses, one’s strengths and weaknesses and then adjust the plan.

  • Do you need to work on strength and core?
  • If you have poles, do you know how to use them?
  • Are you recovering?
  • How is your diet?
  • What is my resting heart rate, is it fluctuating?
  • Am I being specific and thinking of the race terrain and simulating it?

And so, on and so on. The above questions are a starting point. Read through the list and add your own questions to appraise what type of runner you are.

As the time progresses, not only will you feel more confident, you will be able to understand what needs to be done to achieve your goal.

RUNNER 2

As stated, runner 2 “Has completed MDS and wants to go back and improve.”

You may say, well, the above pyramid for runner 1 applies here.

Yes and no?

I want to throw a curve ball in here and suggest reversing the pyramid.

For runner 1, the emphasis is building a base and then slowly but surely progressing up the pyramid to the pinnacle, MDS. Speedwork and faster sessions are not as important as building the endurance for the event, speed will form a very small element of training.

But we know that runner 2 already has a good base of fitness. How do we know? Well, they have already completed MDS…

So, if they are going back to the race, almost certainly, they will be looking to progress. So, before planning training, the following should be asked:

  • Did they lack endurance?
  • Did they lack speed?
  • Was strength and core weak?
  • Were they mentally strong?

With answers to the following, one can look at the pyramid in a new way, turn it upside down and instead of putting a priority on long steady sessions early on, they can place a priority on:

  • Strength and core
  • Speedwork
  • The mental approach

Speed training is usually used to add the finishing touches to a solid block of training. But as stated, as an MDS finisher, they already have endurance, so, working on speed now is a great use of time.

  • June, July and August can be used to get faster and stronger with a C target, something like a fast(er) half-marathon or marathon.
  • September and October can be used to add endurance to the speed so that longer sessions can also be faster and at the end, a B target.
  • November, December and January can then be used to add speed to the endurance to complete the event and importantly, the long day. This period can can have an A objective.
  • February is about adding the finishing touches.
  • March about being specific and the tapering.

If you are someone looking to perform and improve, you need to be more self-critical. Plan your training and periodise your training so that you are able to (hopefully) predict good form on 1 or multiple Arace days in a year. This is not easy.

Remember you can only hold form for a limited length of time and if you want to peak, you need to make sure that this planning stage is done early so that you understand what you are trying to achieve. It’s all about stepping stones. And make sure you consider the terrain that the race will take place on.

Finally…

This article is not a hard and fast plan, it’s a guide for you to go away, look at your targets having assessed past targets and hopefully it makes you think about future objectives so that you can plan for a successful, injury free year of running and racing.

Are you runner 1 or runner 2?

There are many more questions to ask and points to consider when planning but these should come after getting the training plan and schedule prepared.

  • Preparing for heat. (Heat chamber)
  • Planning equipment.
  • Working on food for the race.

Fancy an early season multi-day TRAINING CAMP? Join us in Lanzarote with 2x Marathon des Sables champion, Elisabet Barnes HERE

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Marathon des Sables 2019 #MDS #MDS2019 – Stage 5 42.2km

Rachid El Morabity and Ragna Debats are the 2019 champions of the iconic Marathon des Sables.

Today. stage 5, ‘The Marathon Stage’ concluded just a short distance away from Tafraout. It was a day that started with cool temperatures as runners climbed the infamous, Djebel Oftal after a 3km warm up.

As the minutes ticked by, the sky cleared, the weather warmed up and the runners were treated to a classic MDS day and a truly beautiful course that provided the best of the Sahara.

Dunes, rocky plateau, salt flats, the oasis of El Maharch, gentle climbs, soft-sand descents and then a run in to the finish backed by a mountain range.

Despite early attacks in the men’s race including his brother Mohamed, Rachid El Morabity once again won the final stage and became the 2019 champion of the MDS once again. He really is the desert king. Mohamed El Morabity placed 2nd overall with Abdelaziz Baghazza completing the podium.

For the women, it may come as no surprise that Ragna Debats made 5 stage wins out of 5 and completely dominated the women’s race.

Credit must go to local runner, Aziza Raji who battled throughout the week to secure a very solid 2nd place for Morocco. Also, Gemma Game from the UK had a tough day-1 but battled and moved her way through the field throughout the week and once again rounded out the podium with 3rd place.

The MDS is all about every single runner and the finish line really does focus and release the emotions as tears flows, cries of joy are heard and the embraces of Patrick Bauer, the race creator, are received. The MDS is truly a magical journey and experience. It is a life -changer for many and I personally have experienced the transformation the desert and this race brings.

The 2019 edition certainly gained additional notoriety from a wonderful dog called Cactus. he joined us on day-2 and went on to complete day-3, 4 and today, day-5. This little dog has captured the hearts and minds of the world, not only in the media. There is a lesson to be learned from Cactus – to live life free and completely. He embraced the true spirit of what MDS stands for without realising it. And, in doing so, he has reconfirmed to all of us that life is for the living. I for one, am truly blessed to have experienced Cactus and all the 800+ plus runners on a truly magical 34th edition of the iconic ~Marathon de Sables.

Marathon des Sables 2019 #MDS #MDS2019 – Stage 4 76.3km

Day-4, the feared and loved ‘long day’ of the MDS. A brutal 76.3km route that for many, personifies what the Marathon des Sables is. A journey of survival, through the varied terrain that the Sahara has to offer.

For most people, it is all about survival and getting through the day, the night and maybe the next day as easy as possible.

The day started at 0815 for the majority of the filed and the top-50 and top-5 women started at 1115 with the prospect of chasing the whole field down.

The day started to cool and cloudy and it looked like the conditions would play in to the runners hands, allowing a comfortable journey throughout the day. Not so. By 10am, the heat of the day came and it stayed that way, just a gentle breeze helping to provide some illusion of cooler temperatures.

The elite race as in previous day’s was all about two people or maybe three if we include Cactus the MDS dog.

Ragna Debats was once again on fire, For sure, she respected the long day and started at a more relaxed pace, but her speed and ability is so far ahead of the rest of the women, that she almost cruised to the line. In all honesty, Ragna’s biggest threat is possibly herself! She is chasing a top-10 ranking overall and that does come with some risk. To push in the Sahara needs a fine balance, get it wrong and dehydration could prove to be the end of an adventure. Ragna is managing everything well and looks incredible.

The real story of the long day was the rise of the UK’s Gemma Game. She looked incredible all day, ran an amazing and controlled race and she moved up the field to now make 3rd on the women’s podium. Aziza Raji ran a solid day and is still 2nd overall, approximately 36-minutes ahead of Gemma. Past winner, Meghan Hicks from the USA had a tough day of sickness and finished well down the field allowing Lauren Woodwiss to move to 4th overall.

In the men’s race, many tried to attack the boss, Rachid El Morabity, but the king of the desert is too smart. He really is a joy to watch in this terrain. He holds back, paces himself, runs within a group and at all times watches what the other runners are doing. He does not panic, he manages his effort and then all of a sudden, he moves to another gear and accelerates away to take the lead and win.

This year’s long day was no different. Attacks came from Julien Chorier, Rob Pope and even Mohamed El Morabity, but the boss watched them and then made his move. Taking another stage victory, once again ahead of his brother, Mohamed. The duo now 1st and 2nd on the overall ranking with Abdelaziz Baghazza 3rd.

The long day will be remembered for a sand-storm that cam in around 5pm. It was quite incredible as the wind brought in a blanket of grating mist that covered all the runners and bivouac making visibility impossible. Runner’s halted in their tracks not able to see a hand place ahead of them. Luckily it was a storm that lasted less than 30-minutes but the carnage was visible to see.

Covering 76.3km’s is no easy task and while the top men and women can make it look easy, the real story is about the 800+ runners who look to survive and endure the conditions to earn a respected MDS medal.

This is the MDS, the human story of fighting conditions, hunger, dehydration and pain to achieve the glory of the finish line.

As darkness came, runner’s pushed in to the void with just the glow of a headlamp and the stars for company. For many, they will also see dawn and travel through another day. MDS is truly a life changing journey.

And finally, Cactus the MDS dog. What a story. The dog joined us on day-2, ran the whole of day-3 and yes folks, he ran the long day. He has become a mascot of the 34th edition. A heart warming story that has travelled the world. Many have worried about the dogs health and his ability to run long distances.

Rest assured, this fella is a true free spirit, a true nomad, a perfectly adapted animal for the terrain. He was checked by a vet and was given the all-clear. Calls for the dog to be ‘rescued’ and taken out of Morocco are well intended but wrong in my opinion. Cactus is in his home, doing what he loves. He should be allowed that freedom. And yes, he has an owner, a hotelier in Merzouga who has confirmed Cactus’ true nomadic spirit.

Tomorrow, the marathon day and the confirmation of the 2019 MDS male and female champions.

Overall Ranking

  1. Rachid El Morabity 15:23:31
  2. Mohamed El Morabity 15:29:12
  3. Abdelaziz Baghazza 16:08:27

 

  1. Ragna Debats 18:46:11
  2. Aziza Raji 20:54:23
  3. Gemma Game 21:29:11

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Marathon des Sables 2019 #MDS #MDS2019 – Stage 3 37.1km

It was a warmer night in camp and the winds that had increased during the afternoon made for a comfortable night in bivouac. The tough stage 2 had left a real positive mood in camp, ‘If we can complete day-2, we stand a good chance of completing this MDS!’ seemed to be the general consensus. Many had loved the tough day, embracing the dunes. Others had found it a struggle. It is the MDS, so, it is to be expected. Of course, the day took its toll and for some, the 34th edition of the MDS ended.

Day 3 at 37.1km in comparison to day-2 would be an ‘easy’ day. Little tough terrain with lots of hard packed ground, stones and some soft sand and dunes. It turned out to be a hot day though, maybe the hottest day so far.

For the first 10km it was hard packed ground and the pace at the front was hard and fast with Rachid El Morabity dictating the the tempo with Julien Chorier – an unusual tactic the MDS champ. Behind a group of 10 followed including lead lady, Ragna Debats.

At 8km. a section of dunes lasted 3km to cp1 and then dunes followed  to 16km. Rachid continued to push the pace and now his brother, Mohamed was closing the gap to join them. For the women, Ragna was in a race on her own, to be honest, she is pushing the men and overall top-10 classification.

Aziza Raji continued to chase Ragna as in all the previous day’s, but she just does not have the pace. Today, Gemma Game finally found her stride and started to look at home in the desert running ahead of the chasing women that included Meghan Hicks.

The push from cp2 the finish offered a little of everything in regards to terrain, the heat probably the most troublesome issue. The old village of Taouz provided a stunning and varied backdrop along with the Kfiroun.

As on day-1, Rachid finally put the foot down to gain a slender lead over Mohamed and Abdelaziz Baghazza who finished just seconds apart in 2nd and 3rd.

Ragna once again finished almost 30-minutes ahead of the 2nd women, Aziza, but notably Gemma closed to within a handful of minutes for 3rd.

Tomorrow is the feared long-day! The battle will be very interesting for the 2nd and 3rd women’s podium – can Gemma push ahead of the Moroccan? It would now take a disaster for Ragna to lose this race.

Rachid normally secures his victory on the long-day and one has to assume this will be his plan tomorrow. He will run steady early on and then push making the others follow his relentless pace. The top-3 are close though, anything can happen!

Results

1. Ragna DEBATS 3:35:54
2. Aziza RAJI 4:03:37
3. Gemma GAME 4:11:56

Male:
1. Rachid EL MORABITY 2:58:45
2. Mohamed EL MORABITY 3:00:01
3. Abdelaziz BAGHAZZA 3:00:06

Dog:
1. Cactus the MDS dog 🐕

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Marathon des Sables 2019 #MDS #MDS2019 – Day 1 Administration

Runners from all over the world assembled in Morocco for the start of the 34th of the iconic Marathon des Sables, created by Patrick Bauer, 34 years ago!

With a total of 226km’s ahead, the heat of the desert was not the only pressure the participants felt as bivouac 1 was erected in the heart of southern Morocco, close to Erfoud, after a 6-hour journey from Ourzazate.

Day-1 in camp is all about admin as all participants go through a series of checks to ensure their safety on the epic Saharan journey. Running in a self-sufficient manner for 6-days, through intense heat with only water and a tent cover supplied provides a very unique challenge on every runner. It is the reason why, ‘MDS’ as it is known, has pioneered the growth of multi-day racing worldwide.

Since 1986, the statistics show that just over 20.000 runners have participated – That is less than a ‘typical’ year at London Marathon!

To toe the line is a truly unique and life-changing journey.

This years race is a truly unique race with a seriously beautiful course laid out that will show the best of this region. Heading south from Erfoud, the runners will pass through Merzouga Dunes, and on day-5 climb the infamous Jebel Oftal.

For now though, the runners are under bivouac cover, admin day completed and with a hearty welcome from Patrick Bauer.

Tomorrow, the 34th edition starts at 0900, with a relatively easy day of 32.2km.

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Sue Ding and the 2018 Marathon des Sables #MDS2018

Marathon des Sables is an iconic race. For over 30-years it has been the leading example of multi-day racing all over the world. It has often been copied, but never bettered. In its incredible history, runners from all over the world have toed the line for the experience of a lifetime.

In 2018, for the first time ever, a Malaysian lady toed the line in the hope to be the first Malaysian lady ever to complete the race.

Sue Ding has been living in the UK for over 20-years. She came from Kuala Lumpur to study law at Liverpool University and then stayed successfully building her own legal practice in London. She is an entrepreneur, business woman and is extremely successful.

Running became an escape from the everyday stress of work. Like many, Sue built to the marathon distance and has successfully completed London, Berlin and Tokyo. But Marathon des Sables was something very different – a new challenge.

I first met Sue when she joined our Lanzarote Training Camp (HERE) in January 2018.

I was fortunate to follow her journey as she prepared for the 2018 MDS, both in training and then day-by-day throughout the race.

It turned out to be quite a story and shows that the mental aspect of ultra-running is often far more important than fitness.

You can listen to a full and in-depth interview with Sue on Talk Ultra podcast HERE

What initially made you decide to take part in MDS?

I had heard about the Marathon des Sables from friends and I had seen images on Instagram. It enticed me, I was looking for a new challenge and although I thought the race was beyond my ability I took the plunge and entered. I told nobody for two weeks as I couldn’t decide if I had done the right thing. When I did finally disclose my intentions, some friends and relatives were negative saying I was crazy and that I couldn’t do it… I needed no better motivation to prove them wrong!

You have run several marathons such as London and Tokyo. How does the MDS compare?

Other than running or walking, there is no comparison really. A road marathon is a challenge but it is safe, you have aid stations, there is always help at hand. MDS is just so much more than just running. It brings in elements of survival, it plays games with your mind and it pushes the individual to depths that they maybe never even realised they could reach.  MDS is truly a transformational experience and although I will always remember my first road marathon, I now think, ‘it is only a marathon!’

What was your training and preparation like for the MDS? What are the differences in comparison to a road marathon?

In all honesty, marathon training is actually good preparation for MDS as the individual stages are marathon distance or below. Of course, the exception is the ‘long day’ which in 2018 was 86.4km (around 53 miles, so two marathons). Marathon training works well but of course one needs to build up strength and stamina for the challenge ahead. Therefore, most people allow 12-months to get ready for MDS. Time on feet is important and also including some specific ‘training’ races that provide a similar scenario to MDS. For example. Several races in the UK last 2 or 3 days therefore providing a mini MDS scenario.

I also signed up for a specific desert training camp in Lanzarote, 3-months ahead of the race. This proved to be essential as I met other competitions, we trained on terrain specific and comparable to Morocco and I was able to test equipment. We even spent one night sleeping inside a volcano to simulate camp conditions in the Sahara.

Training Camp information HERE 

Finally, two points. 1. Many runners think they will run MDS – the reality is that they will not! Walking is an essential and integral part of completing MDS for most participants and I can’t stress enough to walk, walk and walk in training. 2. Prepare the mind for the challenge. If you get the mind in the right place it will take the body to the line.

What was the biggest challenges out in the Sahara?

The challenges change daily. For example, just starting on day 1 seemed like a huge challenge as I was so anxious and nervous.

Then on day 2 I was silly and neglected taking my salt tablets, this impacted on my hydration and caused me to be dizzy. It was touch and go but I rallied and achieved the finish line.

That night we were hit by a sand storm which wiped out our tent and reduced sleep to a minimum. So, as you see, the challenges change daily, by the hour or even by the minute at times. This is what makes MDS so special, it is how you adapt both physically and more importantly, mentally at times.

How did you cope with the challenges, did you feel prepared?

One can only prepare so much. I really dedicated myself to the task and prepared methodically for the challenge. But after Tokyo Marathon I picked up a stress fracture.

Photo ©sueding

This resulted in no running for three weeks and then a slow return to training. Ironically, my final preparation to MDS was terrible and that worried me. Friends were always positive, they told me, ‘You can do this!’ I trusted them and despite my reservations, I achieved the start line.

Equipment is equipment but it is essential. I took advice from the training camp and honed my equipment for my needs. I made last minute changes to the pack I would use and I also changed my down jacket. It all worked well. During the race you must be flexible and adapt to conditions – tiredness, dehydration, sore legs, snoring tent mates, sharing a space with 7 others – you can’t really prepare for that, it is this that makes MDS such an experience, it is a journey into the unknown.

What did you enjoy most about the whole experience?

I was so anxious before the race but I feel like I blossomed as the race progressed. I embraced the challenge and got the race done – I did that and nobody can take that away. But my tent mates, Tent 95 were incredible and they will be friends for life. You were also at the race and shared my journey, that was so special and something that I will never forget. The race is a life changer, I was told this before I went to Morocco, it’s only now, afterwards, that I realised that this is true.

What were some of the most memorable or unforgettable moments for you, explain why?

1. Tent 95 – Gary, Daniel, Mark, James, Brian, Taka and Denise were just the best. We laughed, we shared our stories in the morning and the evening and we rallied and encouraged each other. We all finished – what an experience!

2. On the long day it was dark, I was walking through large sand dunes and I was listening to Craig Armstrong music, I looked up to the sky and saw thousands of stars… I was lost in my mind and thoughts and it was truly magical.

3. I had low points throughout the race, times of despair and worries if I could push on through. They were my lowest moments but each time they became the most memorable – you would always arrive, just at the right time.

4. I got some really bad blisters which needed medical treatment and caused great pain – I had to continue on, ignore the negative and fight each day to achieve my goals.

How did you manage the conditions – heat, survival, rationed food etc?

In all honesty, I was expecting the worst and the reality was not as bad. We had cold nights, sand storms and hot days but I managed. I wore the same clothes for ten days with no showering or proper washing, it was unpleasant but I survived. I craved fresh food and had to eat dehydrated food.

I wanted so much a different drink other than water but water is the only thing available. I keep saying it but this is MDS. It is meant to test you mentally as much as physically and you need to embrace it. If you fight it, your week will be miserable. It’s best to laugh and soak up the experience.

A Coke after the long day was so magical – simple pleasure! Going to the toilet is also somewhat an experience… you will need to use your imagination for that one!

What went through your mind during the race?

Ha! What didn’t I think about…? I put the world to rights, thought about my past, thought about my future. I concentrated on one foot ahead of the other and I escaped with music.

You have a great deal of time to think and I think this is why, for many, MDS has such an impact. You suddenly realise what is important. I have realised it. Experiences and memories are far greater than things and possessions – the Sahara and the MDS made me feel truly alive, pushed me to the limit and beyond.

Did you doubt yourself at any time, elaborate?

I had huge doubts and anxiety before the race but did as much specific preparation as possible and I listened to you and Elisabet Barnes,  you both told me I could do it. I was so nervous on day 1 and of course on day 2 I was extremely worried.

However, as the race progressed the stronger mentally I became. I was more tired, my body ached, my feet hurt but my mind was strong, there was no way I was giving up or not finishing – I had to prove all the doubters before the race wrong.

One lady had said, ‘If you finish the race, I will eat my hat!’ Guess what? I bought a hat in Morocco after the race…

What was crossing the finish line like?

On the marathon stage I had a moment early on when I cried but I got over it and pushed on despite the pain.

The miles ticked by and then as the finish line came, you were waiting as were all my tent 95 teammates.

I had no more tears left, just smiles and gratitude. I was flying the Malaysian flag, I kissed my cross which was around my neck and I gave thanks for the opportunity to complete a truly magical, life changing journey.

What are the biggest takeaways from the race?

We are too protected, too comfortable in the world and we shy away from tough times. A little tough, some challenge, some hardship and some pain makes you realise you are truly alive.

I went to so many low points during the race and overcame them, I made new friends and I triumphed over arguably the toughest challenge I have ever undertaken.

I now feel invincible, I feel alive!

If you did MDS again, what would you change in preparation and why?

Well, I would definitely try not to get a stress fracture just 8 weeks before the race. In general though, I feel everything clicked into place. I would make sure my shoes did not give me blisters, I made a mistake there going with a shoe size too large.

What advice would you give to future MDS runners?

Prepare the mind and the legs and lungs will followI also had a ‘special’ bag with me ‘Not Gonna Happen’ it contained daily inspiration to keep me going… It was invaluable.

MDS is described as the toughest race on earth, on a scale of 1-10 give it a rating and explain why?

Tough question as I have done nothing like it to compare, so, for me it would be a 8, or 9. But the daily cut off times are generous and it is possible to complete the race walking, so, like I said previously, get the mind right and anything is possible.

Certainly, no change of clothes, carrying everything one needs on ones back and having rationed food and water takes things to another level and therefore it’s a combination of all those elements that makes the race so tough.

MDS is not cheap, can you elaborate on how much the whole process cost?

I don’t really want to think about it… The race costs so much more than just the entry fee. For example, entry fee, flights and hotels around £4000. But I started to prepare 12 moths in advance. I did training races, I did the Lanzarote training camp, I purchased all my equipment and then changed my equipment. I added some extras such as staying in Morocco afterwards. I have not tallied up the total cost but it would easily be £10.000.

You are the first Malaysian woman to complete the race, how does that make you feel?

I am proud to be Malaysian and cross the line flying the flag – it is a real honour.

You ran for charities, Make A Wish Malaysia and Malaysian Dogs Deserve Better, how much did you raise?

The total goes up daily as donations come in, but currently it is over £25.000.

“We all have our stories, we got together, encouraged each other, were there for each other, we went on a 250km MDS journey together… We are friends forever Tent 95! I was also privileged to have the additional support of a truly dear friend who documented our journey. Friendship and love completed the journey.”

#suckitupprincess

Check out Sue in MARIE CLAIRE – http://marieclaire.com.my/lifestyle/features/marie-claire-amazing-women-2018/5/

Episode 157 – Sue Ding, Lucy Bartholomew and Kris Brown

Episode 157 of Talk Ultra is a full and packed show as Kurt Decker brings you a Western States special chatting with Kris Brown and Lucy Bartholomew. Ian brings you a full and in-depth chat with Sue Ding who was the first Malaysian woman ever, to complete the Marathon des Sables.
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NEWS
 
LIVIGNO SKYMARTHON read HERE
 
The day was all about Petter Engdahl, the young skier/ runner dominated the race from the front and although he had some close competition at times, he blitzed the course with an incredible performance finishing in 3:33:26 ahead of Pascal Egli 3:38:01 and David Sinclair from the USA, a surprise 3rd in 3:39:16.
The ladies’ race was a close run epic with Laura Orgue and Sheila Aviles trading blows throughout. It was touch and go who would win, eventually it was Laura 4:10:11 to 4:10:45. Elisa Desco, wife of RD Marco De Gasperi, made a great return to racing after her 2nd child to take 3rd. in 4:19:45.
 
MONTE ROSA SKYMARATHON preview HERE
 
So now, 2018, 25-years in the making, the sport’s founders present an exclusive new event, this time in teams of two, roped together to race in true skyrunning style across moraine, snow fields and glaciers for 35 kilometres with an astonishing 7,000m ascent and descent.
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00:19:16 Interview with SUE DING
 
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BROKEN ARROW 52km
 
Jimmy Elam won in 4:54 ahead of Nick Elson and Jeff Mogavero 5:05 and 5:10.
Megan Kimmel dominated the ladies’ race in 5:30 ahead of Rea Kolbl and Rory Bosio, 5:48 and 5:52.
 
MOUNT WASHINGTON RR
 
Cesare Maestri in 1:00:53 the first European to win the race. For the ladies’ Kim Dobson in 1:11:42
 
MOZART 100K
 
Florian Grasel pipped the UK’s Damian Hall, 10:29 to 10:29 and Alexander Rabensteiner 3rd 10:32.
Martina Trimmel, Sarah Morwood and Veronica Limberger went 1,2,3 in 11:57, 12:12 and 12:21.
 
LAVAREDO has a packed field:
 
Fulvio Dapit, Pau Capell, Hayden Hawks, Scott Hawker, Michel Lanne, Stephan Hugenschmidt, Diego Pazos, Tim Tollefson and more…
 
Fernanda Maciel, Nuria Picas, Beth Pascall, Keely Henninger, Clare Gallagher, Mira Rai. Kelly Wolf and more…
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01:40:00 Interview with KRIS BROWN
 
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02:04:48 Interview with LUCY BARTHOLOMEW
 
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UP and COMING RACES
 
Check out the world ultra calendar on https://marathons.ahotu.comyou can do a specific search for the ultra calendar HERE
 
Ultramarthon calendar HERE
 
Race calendar for JULY 2018 HERE
 
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02:27:26 CLOSE
 
02:29:36
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Website- talkultra.com
 
UP & COMING RACESgo to https://marathons.ahotu.com

Marathon des Sables 2018 #MDS2018 – Stage 5

What a day! The 2018 Marathon des Sables concluded today on the edge of the Mezouga dunes on what will bee remembered as one of the toughest marathon stages in the races history.

The day started at 0700 with the majority of the field departing in strong winds and sand storms. The top 200 departed 90-minutes later also in sand storms.

The winds never eased and for the duration of the day, the runners encountered a full-on headwind all the way to the line.

The course was in comparison to other stages of this years race, a relatively easy one despite some large dunes in the final third. However, the combination of cooler temperatures, relentless wind, and drifting sand made for a tough day.

In reality, the race was over yesterday for the podium places and Rachid El Morabity and Magdalena Boulet were crowned 2018 Marathon des Sables champions. On the day, Magdalena won the final stage in 4:19:39 and Rachid placed 4th in 3:31:41.

The overall men’s final podium stands as:

  1. Rachid El Morabity 19:35:49
  2. Mohamed El Morabity 20:01:28
  3. Merile Robert 20:41:00
  4. Abdelkader El Mouaziz 20:51:59
  5. Gediminas Grinius 21:31:23

Gemma Game from the UK followed up a solid and consistent week placing 2nd on the final stage. 4:29:31 to Magdalena’s 4:19:39. Bouchra Eriksen placed 3rd in 4:30:58 and without doubt has been a revelation this year. Natalia Sedykh won the first three stages, gained a 1-hour time penalty, had very sore knees and stomach issues to have a very tough week in the Sarah. Today she placed 4th in 4:39:25 ahead of the USA’s Jacqueline Mariash in 4:40:22.

The overall female final podium stands as:

  1. Magdalena Boulet 25:11:19
  2. Bouchra Erksen 26:36:00
  3. Gemma Game 27:00:23
  4. Natalia Sedykh 28:26:56
  5. Anna Marie Watson 29:04:43

Of course, the final day is all about emotion and runner’s of all abilities a lifetime goal and achievement. Many a tear is shed on the finish line as Patrick Bauer embraces each and every runner, kisses them on the cheek and places a medal around their necks.

MDS is more than a running race. It is a life changing adventure of 250 km’s with intense highs and lows, elation and pain, laughter and crying. The bonds created in the Sahara are not forgotten. The pain and the joy will be remembered.

Tomorrow, a short stage of 7.7km transitions the runners from the Sahara and back to buses for the journey back to civilisation – a shower, some food, drinks, a bed and clean white sheets. Believe me, everyone has earned it!

Full Results HERE

Marathon des Sables 2018 #MDS2018 – Stage 4

The long day! It’s the day that makes the Marathon des Sables and it is the one most feared by the runners. The 86.4km’s of stage 4 are classic MDS and yes, they are beautiful km’s combining many of the elements that make the Sahara and Morocco so unique. However, soft sand and dunes are not the friend of the long distance runner, particularly when trying to cover distance as quickly as possible.

It was an epic day!

Intense heat during the day with strong winds as sunset came and then a very cold night making most runners wear down jackets to keep warm – it was a tough day for all, Rachid finished in 8:12:05 for the men and Magda 10:29:58 for the women. As I write this, 27-hours have elapsed and runners are still out on the course trying to finish ahead of the 35-hour cut off.

Camp life is key to the MDS – being self-sufficient, carrying everything you need, the only provisions are rationed water and a bivouac (tent) shared with 7 others.

The day started at 08:30 for the masses and 11:30 for the top 50.

Rachid El Morabity and Natalia Sedykh as expected dictated the pace at the front. Rachid consolidating his lead and showing the rest of the elite men who is the boss! It’s quite simple, when it comes to the desert, Rachid is the king. He glides over the terrain, almost floating – he is beautiful to watch. He dictated the day and won with a 20+-minute margin.

For the ladies, Natalia was always going to push and see if she could claw back the 1-hour penalty time and regain the overall lead. By CP1 she had 3-minutes, by CP2 Magda was catching the Russian and then after CP4 it was all over… Natalia broke with the pressure and was forced to ease up eventually finishing 6th on the stage.

For the men, Rachid’s brother, Mohamed, followed in the footsteps of teacher and once again placed 2nd, 8:33:52 to Rachid’s 8:12:05. France’s Merile Robert excelled finishing 3rd 8:43:35 and Lithuanian Gediminas Grinius finishing 4th. The ever-present Abdelkader El Mouaziz had a tough day finishing 5th in 9:19:09.

Magdalena Boulet from the USA showed her strength at long distances and dominated the stage running a clever race firstly behind Natalia and then passing her and running strong all the way to the line in 10:29:58.

With Natalia’s explosion, it was all to fight for for the ladies podium and Bouchra Eriksen once again showed real consistency finishing 3rd ahead of the UK’s Gemma Game, their times 11:22:36 and 11:29:00 respectively. The UK’s Anna Marie Watson had a bad day with stomach issues and finished 9th. This opened the door for The USA’s Emily Kratz and Jacqueline Mariash to finish 4th and 5th in 12:08:49 and 12:24:15.

With the marathon stage tomorrow, the podium looks set with Rachid and Magda the 2018 Marathon des Sables champions.

The long day though is really so much more than discussing the elites who seem to run with ease over the harsh terrain. The day is about all the runners, the mid-packers, the slow, the runner out of their comfort zone, the runner looking for a lifetime achievement, the runner looking for adventure, the runner with a mid-life crisis – the long day changes people and it changes me as I experience their journeys. The lows of a withdrawal at a CP or the highs of a hard fought finish. 

THIS IS THE MDS!

It brings a tear to me eye as I document the journey from early in the day, through the night and into a 2nd day.

I have heard ultra runners say that the MDS is easy. It is not! Trust me, it is not… The cut-off times are generous but ask yourself, running or walking, would you like to be out there for 35-hours?

I am honoured to document this race and I salute all those who tried this year and failed. It is not a failure… trust me! You put yourself on the start line and risked a great deal. You will be back.

For those who fought sleep deprivation, hunger, blisters, the cold, the heat, tired aching muscles and so much more – congratulations. You have achieved something quite incredible this long day. With ‘just’ a marathon to go. The 2018 MDS is on paper, ‘in the bag!’

Full results HERE

Overall GC going into the last official stage:

  1. Magdalena Boulet 20:51:40
  2. Bouchra Eriksen 22:05:02
  3. Gemma Game 22:30:52
  4. Natalia Sedykh 23:47:31
  5. Anna Marie Watson 24:24:21
  6. Rachid El Morabity 16:04:08
  7. Mohamed El Morabity 16:37:30
  8. Merile Robert 17:07:55
  9. Abdelkader El Mouaziz 17:28:08
  10. Gediminas Grinius 17:58:58

Marathon des Sables 2018 #MDS2018 – Stage 3

One could be forgiven in thinking that today, the two fastest runners in the 2018 Marathon des Sables, Rachid El Morabity and Natalia Sedykh had an easier day… They both won again, for Rachid that is two stage victories and for Natalia it is 3 out of 3. But the winning margin was just a handful of minutes for the duo. I think they are saving something for tomorrow’s long day of 86.2km.

Today’s stage by MDS standards was an epic one that combined a multitude of terrain. Soft sand, dunes, gorges, stoney climbs, exposed ridges, the technical climb and descent of Jebel El Oftal and then an easy and relatively flat fast run in to the finish.

Rachid and Natalia dictated the day but Mohamed El Morabity and Magdalena Boulet was never far behind. It was a controlled day. In the end, Rachid finished the 31.6km in 2:36:20. Mohamed followed just over 1-minute later in 2:37:32 and then ever present Abdelkader El Mouaziz was 3rd in 2:40:43. Peru’s Remigio Huaman had a good day today with 4th ahead of Aziz El Akad.

Despite the 1-hour time penalty, Russia’s Natalia Sedykh continues to push at the front. Today she finished 1st again just over 5-minutes ahead of Magdalena, 3:28:27 to 3:33:45. Magdalena leads the race overall but Natalia claws back the 1-hour time penalty little by little. I can’t help but think we may see an all out effort on the long day to bring things equal. It could be a risky strategy but what has Natalia to lose? Bouchra Eriksen once again was 3rd ahead of the UK’s Anna Marie Watson and Gemma Game who placed 4th and 5th respectively.

Despite some strong winds and sand storms in the night, day 3 of the MDS was calm with little wind, clear skies and relentless heat. It’s amazing to watch runners of all abilities fight their demons, particularly on the climb of the Jebel – it brings out some serious inner strength.

The key now is recovery. The long stage of the MDS is tomorrow and they have 35h to complete the 86.2km distance. Bodies and minds are now tired – everyone will need to dig deep!

  1. Natalia Sedykh 2:28:27
  2. Magdalena Boulet 3:33:45
  3. Bouchra Ericksen 3:39:13
  4. Anna Marie Watson 3:44:13
  5. Gemma Game 3:47:03

 

  1. Rachid El Morabity 2:36:20
  2. Mohamed El Morabity 2:37:32
  3. Abdlekader El Mouaziz 2:40:43
  4. Remigio Huaman 2:41:11
  5. Aziz El Akad 2:48:10

 

Overall GC going into the long stage:

  1. Rachid El Morabity 7:52:03
  2. Mohamed El Morabity 8:03:38
  3. Abdelkader El Mouaziz 8:08:59

 

  1. Magdalena Boulet 10:21:42
  2. Bouchra Eriksen 10:42:26
  3. Gemma Game 11:01:52

*Natalia Sedykh 11:03:22

Full Results HERE