The Coastal Challenge, Costa Rica celebrates its 10th anniversary with an incredible line up.

Posted on January 27, 2014 by talkultra

The 2014 edition of The Coastal Challenge, Costa Rica gets underway in less than 1-week. Runners from all over the world will arrive in San Jose in preparation for the journey down to the coast to Quepos and the 10th edition of the “TCC”.

“It’s a decade of exploring, adventuring and discovering Costa Rica and the beginning of a bright new decade to come!” Rodrigo Carazo

Rodrigo Carazo (Costa Rican architect and adventure racer) and Tim Holmstrom (race director and Lost Worlds Racing founder) have pulled together an incredible field for the race and without doubt it will arguably be one of the most competitive multi-day races of 2014.

“Reaching the 10th edition is a milestone that is both humbling and gratifying. It is a privilege and not to one to be taken lightly. It represents a massive amount of work over those 10-years by all those involved. As it transformed from concept to a fully realized dream, we had no idea it might weather all storms and remain 10-years later as a race that could attract runners from all over the world. We are happy and grateful to have made it this far, accomplishing much with little more than hard work, persistence and vision. We look forward to many more years to come and making many more new friends from around the globe.” Tim Holmstrom

Elite runners will toe the line in Quepos with everyday runners, they will all have one purpose in mind, to embrace the tough and technical challenge that lies ahead of them and enjoy every moment. For many, to be on the start is already a victory; the journey will provide the icing on the cake.

Steve Diederich (http://www.thecoastalchallenge.co.uk) the UK agent for the TCC had this to say, “The Coastal Challenge has come of age and has joined the exclusive club of iconic multi-day ultras – with the added twist of a backdrop of some of the most breathtaking rainforest and coast on the planet and accompanied with now legendary catering that outclasses any other event. The TCC in 2014 is a vintage race in the making.”

Known locally as the Rainforest Run, the TCC is a 236km stage race over 6-days that weaves in and out of a lush and tropical Pacific coastline. The Talamancas – a coastal mountain range spread across the southwest corner of the country – provides not only a stunning backdrop but also many of the tough and technical challenges that the runners will face on a day-to-day basis.

Beaches that last km after km are interspersed with dirt tracks, mountain paths, dense jungle, ridges, water crossings, open plains and highland; Costa Rica is bursting with variety. In addition, add 40deg temperatures and high humidity, the TCC is no easy challenge.

Unlike other multi day races, the TCC is supported. Each day camp is moved ahead and awaits the runner’s arrival at the finish. Running light and fast, runners are able to keep equipment to a minimum and as such, racing is extremely competitive. The 2014 edition of the race is proving to be extremely exciting, particularly when one looks at the line up of runners.

Gemma Slaughter ©iancorless.com

Gemma Slaughter from Canada is returning as defending champion of the race. By her own admission she is a newbie to ultra running. One year on, Gemma has embraced the challenge to return to coastline of Costa Rica for what she calls, “the opportunity of a lifetime”. However, Gemma will have her hands full. Julia Bottger (Germany), Anna Frost (New Zealand) and Jo Meek will create a stunning spectacle and highly competitive race. To put this in perspective, we only need to look at some of the career highlights of these incredible ladies:

Julia Bottger ©iancorless.com

Julia Bottger

Julia is a strong and fierce runner. By her own admissions, she may not be the fastest runner on a course but she brings great strength, endurance and grit. Julia loves tough and challenging courses, without doubt she will embrace the TCC. Career highlights: TranMatinique winner 2013, Ultra Trail Atlas Tarabouki winner 2013, 2nd Sardona Ultra Trail 2013, 2nd Grand Raid des Pyrenees 2013 and in addition to these incredible results, Julia has placed 2nd at the super tough Tor des Geants in 2010 and placed 3rd at Diagonale des Fous in 2012.

“My training is going very well. As our winter is not really a winter this year I could run a lot in the mountains and do some cross training. But I noticed that my winter break was a bit too short. Last race in Martinique is not long ago. As well as I would like to focus on the Transgrancanaria race in march I have a bit of a problem on what kind of training to focus on.. But I feel great and healthy – that’s the best. I am really looking forward to the warm temperatures, beaches, new country and new people. And I am excited about doing a stage race again – has been a while. It is different from Ultratrails and very challenging. I love sleeping in a tent, having a very simple life out in the nature – so the Costa Rica Coast Challenge sounds like great fun.”

Anna Frost ©iancorless.com

Anna Frost

Anna has had a tough 2013 fighting recurring injuries but the end of 2013 and the beginning of 2014 has allowed Anna to find a great place, not only physically but mentally. It’s going to be a pleasure to have ‘Frosty’ on the trails of Costa Rica. Career highlights: Transvulcania La Palma winner and course record holder 2012, winner Speedgoat 50k 2012, winner La Maxi Race du Lac d’Annecy 2012 and 2nd Cavalls del Vent 2012.

“I am just super excited to be in a new and wonderfully exciting place – Costa Rica – with new and old friends. got my bikini and snorkel packed, oh and I guess some running gear would be good too!

Jo Meek ©iancorless.com

Jo Meek

Jo Meek comes to the TCC as a relatively unknown runner, however, a stunning and strong performance at MDS in 2013 confirms that Jo will be pushing hard at this race and for me, she is a hot favourite for victory! Career highlight: 2nd overall 2013 Marathon des Sables.

“I am busy packing my bag ready for this amazing experience that lies ahead of me. I am a little nervous because I want to race the best I can but more excited than anything else. As I reflect back on my training I am pleased. It has gone really well and because of it I qualified to represent my County (Devon) and then the South West Region which was a privilege with these ageing pins of mine.”

On a final note, we have just had news that Veronica Bravo (Chile) will attend the race. This adds a new and exciting element. Veronica is famous or should I say infamous for suffering frostbite in 2006 and then returning to running after fourteen operations. After 19-months of recuperation she returned to racing.

The men’s race is looking to be a classic in the making, defending champion and multiple TCC winner Dave James is not returning to Costa Rica, this therefore leads the door open for not only a new winner of the TCC but maybe a course record… who knows.

Philipp Reiter (Germany), Nick Clark (UK), Martin Gaffuri (France), Mike Wardian (USA), Carlos Sa (Portugal) and Vicente Juan Garcia Beneito (Spain)

It’s a top quality field!

Philipp Reiter ©iancorless.com

Philipp Reiter

Philipp is an incredible talent. His growth in the professional ranks for such a young age has had many look twice and draw comparisons with his Salomon teammate, Kilian Journey. Philipp races hard but knows how to relax and enjoy the experience too. Costa Rica is going to be a dream come true for young German. Career highlights: Winner Salomon 4-trails, multiple winner of Zugspitz, winner of the TransAlpine and many more.

“I am very excited – in exactly ONE week I am sitting in the plane to central America! This year the winter here in Bavaria (south Germany) is unusual warm and almost no snow, which is very bad for skiing but good for trail running. As I usually barely run in winter time (1-2 times a month) I have done more km’s than the years before and it feels much better (if my feeling is right). I am worried about the climate change and the jet-lag of the long travel (27 hours from door to door) as I have only ONE day to make my body adapt to the 30°C and the high humidity. But I am so looking forward to explore jungle trails, see the beauty of the rainforest and to get to know new runners from all over the world! The tropical plants and wildlife is said to be unique, no need to mention the beaches of the Pacific ocean. Another thing I am afraid are snakes (brrrr) and I don’t hope to see any of them.”

Nick Clark ©iancorless.com

Nick Clark

‘Clarky’ comes to Costa Rica and the TCC as one of the most respected 100-mile runners in the world. His 2013 performance in the Grand Slam of ultra running (4 100-mile races) was nothing short of spectacular. His consistent performance at Western States 100, Hardrock 100 and other tough and challenging events places him at the ‘to-watch’ list irrespective of the race or the distance. TCC will be no different. Career highlights: Wasatch 100 winner, 2nd Leadville 100, 3rd Vermont 100, 1st Fuego Y Agua and that is just 2013

“I am very much in base-building mode for the summer season right now, and really only starting get back after it in late December after a long break post Grand Slam. That said, I have been trying to put together a few longer back-to-back runs the past few weeks to try and replicate a bit the daily grind of a stage race. Other than that I’ve been logging lots of easy paced mileage with a focus on vertical gain. I feel like I’m in decent shape, if not particularly sharp, which should be just fine for a longer stage race like the Coastal Challenge.”

Martin Gaffuri ©iancorless.com

Martin Gaffuri

Martin had a breakthrough in 2013 participating on the ISF Skyrunner® World Series. Without doubt, Martin will add a surprise element to the racing and who knows, he may just turn a few heads. Career highlights: 7th Ice Trail Tarentaise, 8th UROC, 13th TNF50 and 21st Transvulcania La Palma

“So, one week to go… training only just started again after a 3 weeks break in December and all my long runs have been performed in the snow. I’m just coming home from a night out so at this very moment I’m feeling pretty… drunk. I’m most looking forward to catching up with good friends and make new ones and I’d say my only concern about this week will be to deal with mosquitos!”

Mike Wardian ©iancorless.com

Mike Wardian

What can you say about ‘Wardian. He is a prolific runner from anything from a 5k to the 135m Badwater Marathon. He is unstoppable; racing week in and week out he will often race 2-3 times a week. He has speed and endurance and in addition knows how to race over multiple days as he showed by placing 2nd overall in a previous edition of the Marathon des Sables. Career highlights: 3rd JFK50 2013, 2nd UROC 2011, 2nd IAU 100km 2011, 3rd Badwater, 11th Comrades and 3rd Marathon Des Sables plus many, many, more.

“I am most looking forward to pushing my body for a week straight and to see how it does with the terrain, heat, climbs, descents, and for course the recovery…that is always interesting me. I am also looking forward to exploring the countryside, mountains and Rain forests of Costa Rica, I have been to Costa Rica a few times but never for very long and each time I go I know I am missing a lot so this time I hope to get an even fuller and more robust experience.”

Carlos Sa ©iancorless.com

Carlos Sa

Started running ultras in 2008. In a relatively short period of time, Carlos has established himself not only as one of the top multi-day racers in the world but also as great runner in the mountains. Repeated top-10 performances at Marathon des Sables and TNFUTMB will without doubt mean that his presence will be felt a the front of the 2014 TCC. Career highlights: 4th UTMB 2012, 5th UTMB 2011, 8th Marathon des Sables 2011 and 1st Grand Raid des Pyrenees.

“I haven’t done any special preparation for the TCC. I am currently doing my normal day-to-day training for a mountain race. My objective is to enjoy this hard race, and have an adventure in a different environment. I have been told Costa Rica is unique. I would like to be in the first 5, but we shall see, I have not run any race since the last UTMB and I’m far away from my optimum capacity.”

Vicente Juan Garcia Beneito ©iancorless.com

Vicente Juan Garcia Beneito

Vicente may well not be a runner you know… however, you should! Coming into the TCC he is arguably the most prolific and successful multi-day racer around. Just recently he was the winner of the Grand To Grand Ultra in Utah and winner of Ultra India Race 2014. He has raced in Chile before and I can’t help but think he will make his presence felt each day as the racing unfolds at the 10th edition of The Coastal Challenge. Career highlights: Winner of the 4 Desert Races in 2012 – Atacama (CETRhile), Gobi (China), Sahara (Egypt) and Antartica. NB* Ryan Sandes is the only other under to achieve this but Vicente is the only person to do this in one year!

The stage is set for the 2014 The Coastal Challenge. The action starts on Sunday February 2nd and culminates at the incredible Drakes Bay 6-days later.

Daily updates will be available on via iancorless.com website and on twitter @talkultra

In addition, the TCC Facebook page HERE will have updates.

Follow #TCC2014

READ THE ARTICLE IN SPANISH HERE

Philipp Reiter and Juilia Boettger to race The Coastal Challenge, 2014

Posted on September 16, 2013 by talkultra

Philipp Reiter, Julia Boettger, Salomon ©iancorless.com

Nine incredible editions of The Coastal Challenge and in the words of race director, Rodrigo Carazo, ‘believe me, the 10^th is going to be extra special’.

The Coastal Challenge has not been without some premier names from the ultra world in past editions, Scott Jurek raced in 2009 and Dave James has been a regular attendee for multiple years.

However, the 2014 edition of the race is going to see the race create a higher profile in the world of multi day racing. The announcement of Salomon sponsored duo, Philipp Reiter and Julia Boettger joining the race apparently is only the first of several big announcements that are due in coming weeks.

Philipp Reiter, Salomon ©iancorless.com

Rodrigo Carazo confirmed to me that the TCC is a passion for him and for the 10th edition of the race he wanted to ensure something special. When I asked him about the inclusion of Philipp and Julia he said, “It has always been a long term aim to have elite runners at The Coastal Challenge. We have had Scott Jurek in a past edition! It’s great to have Philipp and Julia join us and it will be great to see how they perform. However, TCC is all about enjoyment, participation and inclusion. Every participant will be treated the same. We will be one big happy family.”

The Coastal Challenge, TCC, Costa Rica ©iancorless.com

It also appears that Philipp and Julia are only the first two names to be announced, I asked Rodrigo did he have any other surprises for us?

“Well, we have already made public that Brit, Jo Meek (interview HERE) will join us in Costa Rica. Jo was 2^nd lady overall at the 2013 Marathon des Sables, so that will add some interest to the race. Also, we have some other ‘names’ from the ultra world to announce in the coming weeks. We are just making final preparations. It is all very exciting.”

The Coastal Challenge, TCC, Costa Rica ©iancorless.com

Of course, Philipp and Julia need no introduction to the ultra running community. Philipp Reiter despite his youth has been competing on the ultra and Skyrunning calendar for several years with repeated impressive results. He has won the Zugspitze several times and just this year he won the 100km race. He is also a repeated winner at the multi day Transalpine race. However, Philipp is gaining a higher profile for consistently strong performances in the Skyrunner World Series.

Philipp Reiter, Salomon ©iancorless.com

I asked Philipp what had enticed him to race in Costa Rica?

“It sounds like a great adventure to me. Running eight days in the jungle, crossing rivers, hopefully seeing some wild and dangerous animals, sleeping in a tent-village and of course tasting some new food and local specialties. Running is such a great sport that we can all experience, I am really excited to share the trails with others who are equally passionate. It’s what I love and want to experience.”

Philipp already has experience of multi day racing. For example, he has raced Transalpine several times and been incredibly successful. When I asked him about the challenge of Costa Rica and the rainforest environment he looked excited.

“Yes, so far I have done some stages races in summer (4-Trails, Transalpine Run) and also a few in winter (Pierra Menta, Tour du Rutor) so I know how it feels to have a race day by day in a row. But as I have never been to Costa Rica and the jungle there, it’s definitely going to be a new challenge for me. It’s a very different climate and the terrain will be a challenge. I am sure at times it will be tough!

Philipp Reiter, Salomon ©iancorless.com

Of course one issue that may arise for those who live in Europe is the timing of the race, late January and early February, our weather is somewhat different to Costa Rica. I asked Philipp about cross training over the winter, as he is an experienced Ski Mountaineer. “Are you planning on doing any specific training for the TCC?”

“Yes, you are right, it’s the prime time of the SkiMo races and a lot of competitions take place. But for the Costal Challenge it’s not problem for me to skip these races. I usually have a lot of snow at this time of the year near my home and finding good trails can be difficult but I hope I can get some running in until January and maybe the ‘white gold’ will fall late this season? I recently saw some pictures of a guy from Norway cycling indoors with his down jacket on to prepare for the heat of Transvulcania (laughs) I am sure will also find a solution to prepare for the warm weather; running indoors in a Sauna?

On a final note, I asked Philipp what he was most looking forward to… the competition, a new place, travel or all those elements combined?

“It is more the experience in the jungle, a new area to explore, the wildlife and totally different nature.”

The Coastal Challenge, TCC, Costa Rica ©iancorless.com

Julia Boettger is without doubt a lover of longer distances and enjoys multi days in the mountains, she has placed 2^nd at the extremely tough 160km Diagonale des Fous on Reunion Island and just recently placed 3^rd at the 80km Grand Raid des Pyrenees.

“I have never been to Costa Rica before. I am really excited to see the trails and landscape over there. The climate will be very different, the terrain and of course the culture and people. It is just a very nice mix of a lot of new things and impressions. I have never done a multi day race like this before; sleeping in tents next to the beach in a foreign country, spending some days with great people and becoming a “family”. It’s going to be really exciting”

Julia Boettger, Salomon ©iancorless.com

And Julia is correct, it really is a great adventure that manages to combine many different elements. Runners have no need to be self sufficient, food is provided and all your belongings are transported to the next camp/ rendezvous point.

“It’s fantastic! It’s a great way to start a new year and a new season with some lovely running in beautiful locations. I am just fortunate to be able to do what I love. Running and then spending the rest of the day at a beautiful location, get some real food and not have to take care about anything else. Recovery will be so much easier for everyone each day.”

Like Philipp, Julia loves the mountains and technical terrain. The rainforests of Costa Rica do have some elevation but nothing like the Alps or Pyrenees. I asked Julia if she would do any specific training to prepare?

“Preparation will be different because the race is very early in the season. So for me it is hard to train in the mountains at this time of the year because we have a lot of snow. In winter I do a lot of cross country skiing and ski mountaineering. As the several stages of the race are not as long as the courses I normally do it will be easier to train for at this time of the year. I will do more running in the flat and get some speed work in.”

Julia Boettger, Salomon ©iancorless.com

For many, a trip to Costa Rica is a once in a lifetime possibility. The ability to combine this trip with a passion for running is something that all participants will relish. Julia is no different!

“The combination of traveling to a new place, running on different trails and meeting new lovely people who are sharing our passion will make this very special. I think Costa Rica is a very interesting country with a lot of different aspects and surprises. So I am looking forward to this adventure, the warm sunny weather will also be a great break from cold misty weather in Germany.”

The Coastal Challenge, TCC, Costa Rica ©iancorless.com

Steve Diederich, the UK agent for The Coastal Challenge is excited about the inclusion of Philipp and Julia (and maybe more?) and although race entry is now closed, Steve 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 Coastal Challenge has come of age and has joined the exclusive club of iconic multi-day ultras – with the added twist of a backdrop of some of the most breathtaking rainforest and coast on the planet and accompanied with now legendary catering that outclasses any other event. The TCC in 2014 is a vintage race in the making.”

The Coastal Challenge, TCC, Costa Rica ©iancorless.com

Race dates: 2^nd to 9^th February 2014

If you would like to attend the 2014 event and take advantage of a 5% discount, please email sarah@thecoastalchallenge.co.uk

The Coastal Challenge website HERE

MDS to TCC – Jo Meek Interview

Posted on September 13, 2013 by talkultra

Who would have thought it, the 2013 Marathon des Sables turned out to be a great year for British performances. Danny Kendall placed the highest ever overall placing with 10th and Jo Meek placed 2nd lady overall. It was a stunning performance by a relatively unknown. Armed with a new belief in her ability, Jo will has now planned to switch from the heat of the Sahara and test herself in the heat and humidity of a Costa Rican rainforest at The Coastal Challenge. I caught up with Jo at the end of August and we had a chat about MDS and her expectations for TCC.

IC I bet April and the Marathon des Sable (MDS) seems such a long time ago?

JM Yes, it does seem ages ago. Considering I am walking now in late August in the pouring rain. It’s wet and miserable… it doesn’t seem that long ago in regard to memories. I just watched the video that was available for download and it brought it all back.

IC So sitting at home, watching everyone running in the sand with a tear in your eye?

JM Definitely no tear, I think I am happy not be running in the sand. I am still surprised how I adapted especially considering I am now at home running on the road again.

IC Amazing eh that you can be in that environment, the sand, the wind, the bivouac, no washing, you are eating dried food and you adapt and then post race when we got in a luxury hotel, you said, you wished you could go back, you loved it didn’t you! You loved being in that environment. It was preferable to the clean hotel.

JM I did. Yes, I actually think I could be quite a ‘skanky’ person really. I am far happier roughing it than in luxury. I guess it sounds romantic but I like being at one with nature, eating, running and sleeping. Perfect. But I guess the other memory is the one from those clean white cotton sheets; that was quite special.

IC I have to say, the first shower, all that fresh hot water and then all the sand starts to escape from all the nooks and crannies. As you say, no more sleeping bags and a lovely comfy bed, it is quite a pleasure.

JM My roll matt was about the size of A4 to keep it light and small, so my hip was pretty sore after a week in the bivouac. I have to say the cushioning of a bed was welcome.

IC The Bristh performed really well at MDS. No disrespect to you but we had no idea who Jo Meek was before MDS. We knew Laurence Klein was outright favorite and we knew Meghan Hicks was back, she had performed well previously but outside of that it was all unknown. On the first day you were up at the front and then continued to perform at the front of the race for the whole race. You had this great battle with Meghan. Laurence had a convincing lead but it all fell apart on the long day when she had to drop with dehydration. This opened it up for you and Meghan. Meghan had a great long day but I remember standing on the finish of the final day, it was the marathon distance, you nailed it. You said the marathon was your distance and you wanted to stamp your authority on it. You placed second overall, many look at MDS as one of those iconic mult- day races, how did you go from a relatively unknown to getting second. What was it in you that enabled you to focus and become so efficient in the sand?

JM A few things really. I am very good at setting a training plan and sticking to it. When I race, I always race. I don’t just enter to complete it. So, looking at the conditions I set myself up in a heat chamber and did training that was specific. I didn’t want heat to be an issue so I acclimatized. What was interesting over the six days was that I became less scared of what the heat could do. On the last day I thought, what have I got to loose. I do think back now and wonder could I have gone harder but it was an unknown. I didn’t know what would happen so I played cautious. Meghan taught me a lot without her realizing it. I followed her on a couple of stages and I watched how she tracked across the sand looking for the hard sand, even if it was out of the way. She would deviate and look for the harder and faster sand. Also her style, it’s a definite technique to sand running. You don’t want to be a toe runner.

IC For sure, you need a flat foot.

JM Yes, you also want to shuffle. You don’t want big strides. A little like being in the army again. I learnt lots. I learnt also from training. I had done some awful ultras that were definitely worse than MDS. One race, a 40-mile race across Exmoor and the weather was awful… they said 40 but it was 43-miles I am sure. The last 3-miles were awful.

IC That can be good, a bad training experience. If you have had some tough and hard training and the race works out easier then that has to be a good thing. It’s a real positive.

JM I had no doubt that I wouldn’t finish the race. I had said that I wanted the podium at MDS but I had no idea what I based that on.

IC To put things in perspective you are a 2:46 marathon runner. Ability and speed are there. Many would die for a 2:46 marathon but also you are in the army. Does the combination of those two things make a good MDS runner?

JM I think the marathon pace and training was key in terms of the speed. I didn’t have the same endurance as Meghan over the ultra distance. Many of the days were shorter in terms of ultra distance so I knew I had that potential. In terms of tent life and conditions, maybe the army helped but that is me… I like that. The army helped with discipline; eating, drinking and so on… it was feet first, food and then wash. You need to look after yourself.

IC Give us an insight into your background, you are a roadrunner really?

JM Yes, but I do like cross-country. I came second in the Nationals. Essentially I have done road running. I started in my teens to loose weight and then just kept going. I wouldn’t say I have natural talent in terms of speed but I have something that works, particularly over distance.

IC How long have you been running?

JM 18 years, maybe 20!

IC So you have a great base of running and plenty of experience?

JM Yes. I always thought that maybe I should do ultra earlier and I thought, no rush! Particularly with how you develop with age and aerobic capacity. It seemed like the correct time for MDS. As you know, you don’t just enter MDS you have to enter years in advance.

IC Post MDS you really wanted to improve your marathon time. You put yourself on that path and recently you run a half marathon but you were disappointed with the performance. Many factors can affect a race, a conclusion you have arrived at is that you are now going to pursue trail and ultra running. So, you are going to another multi stage in early 2014 but this time you are going to a Rainforest. It’s a race that I was at earlier in 2013, The Coastal Challenge in Costa Rica. Also known as the Rainforest Run. What’s the attraction?

Costa Rica

JM I am always very attracted to a country that is hotter than the UK. That is a no brainer! It’s the challenge, the opportunity to compete in something so different. This race I don’t need to carry all my kit, so, unlike the MDS I will be able to just run but admittedly for repeated days. It will be interesting and it should mean I can go faster.

IC The race is very different to MDS. Some things carry over such as the multi day. As you say, you don’t need to carry all your kit but you do need safety kit, food, water and just essentials. But you are correct, all your clothing, tent etc is moved for you and then food is provided. It’s a hot and very humid environment and even when it rains it is not a problem, it is so warm. All the daily campsites are in beautiful idyllic places. It’s such a wonderful environment. It’s a great combination of providing daily challenging runs but with just a touch of comfort. It’s perfect for those who may want an introduction to multi day racing.

JM In some ways it will feel easier but in an evening you will be able to eat as much as you like and so will the competition, in theory you are all the same come the following day. But at MDS it is about survival and balance. It is more about balancing and economy and how you ration your food and water.

IC The race has so much more elevation than MDS and in particular, the terrain is much more varied. You have single track, double track, rocky sections, forest, dense forest, beautiful beaches and then some tough climbs and descents. The next edition of the TCC celebrates its tenth year so it may have a little more climbing than normal, we shall see? The variety is amazing. If you are lucky, you’ll see wildlife. You hear it but don’t always get to see it.

JM I’m so excited. I can’t wait. I have some road races to do in the coming months and then I will start my TCC training three months out. I will use a heat chamber again. The heat chamber I used for MDS prep was stuck on 80% humidity so I have an idea of what conditions will feel like and I know what my sweat rate is like.

IC Costa Rica is very humid. It is almost 100% but it is not unpleasant. You really do sweat all the time, particularly when running. You need to be on the ball and balance your hydration.

JM I like it harsh and hard conditions. In some ways, the harder the better.

IC How do you prepare for a multi day race? In some ways you had to guess for MDS and that worked! So, what do you take away from that experience and what will you do in preparation for TCC. The longest stage is around 50k and not 80k so that will make a difference. As we have said humidity and terrain are the key differences and you won’t need to carry a heavy pack.

JM I will do far hillier off road training. For MDS I had to train with the weight too, however for TCC I will just use essential kit and I will do plenty of back-to-back training at a faster pace. I will try to replicate the race really. In some respects it won’t be too different from my marathon training. The key will be the back-to-back runs..

IC We have so many different ways to look at training. Some runner’s just head out of the door and run on feel. No time set, no distance set. It all goes on feel. Are you like this or do you have a plan that has everything planned out?

JM I work full time so I must have a plan. I don’t have the luxury to say go out and run for three hours when I feel like it. I have commitments. I get up at 05:30 and I do what I can and then I add to this at lunchtime or the evening if required. I make every session count so I fit in threshold running, speed work and so on. I need to be very specific. At weekends I have more time and if I need three days consecutive I take a day off work.

IC Do you do core stability, stretching, strength and core.

JM Oh yes, I am a proper geek when it comes to this. I am a physio too so I have no excuse. I stretch everyday, I do two strength sessions and I do two core sessions per week.

IC Wow, you are the perfect example for all of us. So often I ask this question and I get a blank answer. We all know we should do it but few of us apply it!

JM I am disciplined and I see the benefits. You have to be disciplined but it still doesn’t stop me getting injuries.

IC Ah well, injury can be caused with so many factors.

JM For me it is usually over doing it or being tired.

IC Yes, distance and speed increase injury risk. Slower and longer has more impact but you don’t overstretch muscles or tendons. Listen to your body and all will be good.

JM I never listen to my own advice… I am lucky, we have a gym at work so it makes strength work easy. If I didn’t have that available it would maybe be harder. I have been strict with this for four to five months and I can feel the difference.

IC TCC is still months away, are you planning on doing any trail races for late season in the build up?

JM Yes, I love to race. I will enter races, from experience, if I enter races too far in advance I get injured, so I have entered a couple of marathons on the road for training and speed. In December and January I will look for options. Of course, options are reduced and conditions will be a little different to Costa Rica.

IC Late and early season events do crop up specifically designed to help people get ready for MDS so you will have some choice. Final question, many may be reading this and they are going to MDS or they may be tempted by TCC. What advice would you give to these people?

JM It very much depends on what you want to get out of it? I shared a tent at MDS with people who wanted to just complete, they wanted to enjoy the race and that is what they did. Set an objective and train accordingly. Ultimately it is all about fun and enjoyment.

IC If you had to give three tips. Three lessons you learnt at MDS that you would take to any race.

JM Good question. I learnt specifics like running in the sand but I guess the need to watch and keep on top of nutrition. Start eating early and don’t wait. Also, keep any eye on hydration and drink to thirst and then finally enjoyment is key! You must enjoy it.

IC I am sure you’re going to really enjoy TCC and Costa Rica. Many thanks for the time and insight into your progression and have fun in the Rainforest.

JM Thanks, as you say, really looking forward to it. It will be a real adventure.

Links and information:

Marathon Des Sables images available HERE
The Coastal Challenge images HERE
Entry for the Marathon des Sables is available through the UK agent HERE
The Coastal Challenge website HERE

WANT TO RUN THE 2014 COASTAL CHALLENGE?

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*Please note I will be at the 2014 TCC reporting on the race and capturing images at the invite of the race organisation.

Episode 42 – Jurek, Maciel, Zahab, Forsberg

Posted on August 23, 2013 by talkultra

Episode 42 of Talk Ultra – We speak to Fernanda Maciel as she prepares for the up and coming CCC and the Everest Trail Race. Ray Zahab has inspired many a runner and we chat to him about his career, Impossible to Possible and his recent Gobi Crossing. We have a chat with Scott Jurek and Nick Clark about Leadville. Smiles and Miles with Emelie Forsberg, Talk Training, the News, a Blog and the up and coming races. It’s another packed show!

00:00:45 START

00:09:46 NEWS

What a race Leadville turned out to be. We had all discussed the race beforehand and the script had been written. However, somebody should have told the runners….

00:10:22 – To set the scene, here is a pre race interview with Scott Jurek

00:26:49

Leadville 100

Ian Sharman 16:30 (4^th fastest time)
Nick Clark 17:06
Mike Aish 18:28
Kyle Pietari 18:37
Andrew Catalano 18:43
Timo Meyer 19:04
Eric Sullivan 19:17
Scott Jurek 19:21
Bob Africa 19:38
Javier Montero 19:45

Ashley Arnold 20:25
Saheen Sattar 22:42
Keila Merino 22:47
Katrin Silva 23:16
Becca Hall 23:43
Kara Henry 23:50
Abby Mcqueeney Menamonte 24:06
Maddy Hribar 24:24
Nicole Struder 24:25
Maggie Nelson 24:37

Waldo 100k

David Laney 9:05
Jesse Haynes 9:45
Dan Olmstead 9:56

Caren Spore 11:07
Joelle Vaught 11:28
Paulette Zillmer 12:42

Pikes Peak

Touro Miyahara 3:43:25
Alex Nichols 3:43:48
Jason Delaney 3:53:46

Stevie Kremer,
Salynda Fleury
Laia Trias

* Stevie Kremer 12th overall and sets new CR for Age Group. Previous record of 4:21:09 and Stevie did 4:17:13. Interestingly, Stevie tells me she can’t run downhill… we all know Emelie Forsberg can! Well Stevie came down quicker than Emelie in 2012, Emelie did 1:34:09, Stevie did 1:33:08 so that is a new descent record too!

Arcteryx Squamish 50

Adam Campbell 7:37
Jason Loutitt 7:40
Ed McCarthy 8:38

Krissie Moehl 9:37
Lisa Polizzi 9:39
Kathy McKay 10:25

North Downs Way 100

Ed Catmur 15:44
Anthony Foryth 16:03
Mark Perkins 17:45

Leila Rose 23:47
Wendy Shaw 24:21
Helen Smith 25:36

Transrockies

Nadyia Fry 17:58
Sara Wagner 18:43
Jess Simson 19:47

Ian Perriman 19:49
Mike Chandler 20:59
Russell Mailin 21:34

Lots of other races and classifications so go to http://transrockies-run.com/wp/wp-content/uploads/2013/08/Zone4-Results-RUN6-TRR-Teams-General-Classification-TransRockies-Run-20131.pdf

Finally, it is the Matterhorn Ultraks this weekend. Going to be exciting to see Kilian, Hernado and some of the other top Europeans going head-to-head.

Also, UTMB, TDS and CCC is just around the corner. Really strong American contingent… Anton K, Dylan Bowman, Gary Robbins, Dakota Jones, Mike Wolfe, Mike Foote, Timmy Olson and so on… is it the year for the US?

01:00:55 BREAKING NEWS

01:07:58 Brazilian, Fernanda Maciel is racing CCC and I caught up with her about her prep and how she is then preparing for Everest Trail Race later in the year! 

01:31:06 BLOGS

Ian Sharman couldn’t sleep after his incredible Leadville win and instead decided to get his thoughts down in a blog post. – http://sharmanian.blogspot.co.u

“In summary, there were some fast guys aiming to do ridiculous times. Scott Jurek wanted to be the second man to break 16 hours and Ryan Sandes was coming back after a fast win in 2011… So Nick Clark and I were dark horses given the two 100s in our legs from recent weeks and we weren’t expected to be around the lead at the end.”

01:32:15 TALK TRAINING – Marc Laithwaite

01:57:47 INTERVIEW – Ray Zahab

This week’s interview is with Ray Zahab. Ray is a passionate guy who through Impossible to Possible has inspired many people. I finally had the opportunity to catch up with Ray after he completed yet another expedition, crossing the Gobi desert. We talk about his career and Ray shows his passion for i2P.

02:45:18 MELTZER MOMENT with Speedgoat Karl

02:54:38 SMILESandMILES with Emelie Forsberg – smilesandmiles@yahoo.com

03:16:20 CLARKY’S CORNER –It’s three down and one to go for Clarky and the other ‘Slammers’. Leadville is just around the corner. We catch up with Nick, discuss how Leadville went and what his chances are of taking the Grand Slam away from Ian Sharman

03:31:10 RACES

Austria

Linzer Bergmarathon – 54 km | 54 kilometers | August 24, 2013 | website

Belgium

La Transardennaise – Août | 160 kilometers | August 28, 2013 | website

Oxfam Trailwalker Belgium | 100 kilometers | August 24, 2013 | website

Canada

British Columbia

Meet Your Maker 50 Mile Trail Ultra & Relay | 50 miles | September 01, 2013 | website

France

Hautes-Pyrénées

Grand Raid des Pyrénées – le Grand Trail | 80 kilometers | August 24, 2013 | website

Grand Raid des Pyrénées – l’Ultra | 160 kilometers | August 23, 2013 | website

Isère

Ultra Tour des 4 Massifs | 160 kilometers | August 23, 2013 | website

Ultra Tour des 4 Massifs – 90 km | 90 kilometers | August 23, 2013 | website

Loir-et-Cher

100km des Etangs de Sologne | 100 kilometers | August 25, 2013 | website

50km de la Sologne des Rivières | 50 kilometers | August 25, 2013 | website

Savoie

North Face Ultra-Trail du Mont-Blanc | 166 kilometers | August 30, 2013 | website

Petite Trotte à Léon | 300 kilometers | August 26, 2013 | website

Sur les traces des Ducs de Savoie | 110 kilometers | August 28, 2013 | website

Germany

Bavaria

Chiemsee-Ultramarathon August | 108 kilometers | August 24, 2013 | website

GORE-TEX® Transalpine-Run | 240 kilometers | August 31, 2013 | website

Iceland

Fire and Ice | 250 kilometers | August 24, 2013 | website

Run Iceland Adventure Trail | 110 kilometers | September 01, 2013 | website

Ireland

Connacht

Achill Ultra Marathon | 39 miles | August 24, 2013 | website

Leinster

Longford Ultra Marathon | 63 kilometers | August 25, 2013 | website

Italy

Aosta Valley

Courmayeur Champex Chamonix | 98 kilometers | August 30, 2013 | website

Latvia

Daugavpils International 50K | 50 kilometers | August 25, 2013 | website

Norway

styrkeprøven True West | 50 kilometers | August 31, 2013 | website

South Africa

Peninsula Ultra Fun Run | 80 kilometers | August 24, 2013 | website

Switzerland

Grisons

Swiss Irontrail T141 | 136 kilometers | August 23, 2013 | website

Swiss Irontrail T201 | 201 kilometers | August 23, 2013 | website

Swiss Irontrail T71 | 66 kilometers | August 23, 2013 | website

United Kingdom

Scotland

Speyside Way Race | 36 miles | August 24, 2013 | website

Wales

Ring o’ Fire | 131 miles | August 30, 2013 | website

USA

California

Bulldog 50K Ultra | 50 kilometers | August 24, 2013 | website

Endure the Bear 100 Miler | 100 miles | September 06, 2013 | website

Sierra Nevada Relay | 160 miles | August 24, 2013 | website

Tamalpa Headlands 50K | 50 kilometers | August 24, 2013 | website

Colorado

Ragnar Relay Colorado | 200 miles | September 06, 2013 | website

Silverton Alpine 50K | 50 kilometers | August 24, 2013 | website

Michigan

Hallucination 100 Mile | 100 miles | September 06, 2013 | website

LSD 100K | 100 kilometers | September 06, 2013 | website

North Country Ultra Marathon | 50 miles | August 24, 2013 | website

Minnesota

Superior Sawtooth 100 Mile | 100 miles | September 06, 2013 | website

Pennsylvania

Baker Trail UltraChallenge | 50 miles | August 24, 2013 | website

South Dakota

Lean Horse 50 Km | 50 kilometers | August 24, 2013 | website

Lean Horse Half Hundred | 50 miles | August 24, 2013 | website

Lean Horse Hundred | 100 miles | August 24, 2013 | website

Utah

Wasatch Front 100 Mile Endurance Run | 100 miles | September 06, 2013 | website

Vermont

Jay Peak 50K Ultra | 50 kilometers | September 01, 2013 | website

Virginia

Iron Mountain 50 mile Trail Run | 50 miles | August 31, 2013 | website

The Blude Ridge Relay | 208 miles | September 06, 2013 | website

Washington

Cascade Crest 100 Mile Endurance Run | 100 miles | August 24, 2013 | website

PCT Bunker to Bonneville 50K | 50 kilometers | August 31, 2013 | website

Wyoming

Grand Teton 50 KM | 50 kilometers | August 31, 2013 | website

Grand Teton 50 Mile Race | 50 miles | August 31, 2013 | website

03:33:50 CLOSE

03:40:11 END

LINKS:

http://traffic.libsyn.com/talkultra/Episode_42_-_Maciel_Zahab_Jurek_Forsberg.mp3

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

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

Website – talkultra.com

The Coastal Challenge – RUN247

Posted on March 5, 2013 by talkultra

Race report: Talk Ultra’s Ian Corless recently travelled to Costa Rica to cover the The Coastal Challenge 2013, a six day stage race

All things must come to an end…. the atmosphere around camp was a little subdued. Some participants looked relieved that they didn’t have to squeeze a pair of shoes onto blistered feet. Others seemed sad that another day on awesome Costa Rican trails didn’t await.

Some required quiet time away from the camp to walk Drake Beach as the sun welcomed a new day. Others huddled in groups telling stories of water crossings, quad busting descents and dehydration.

Ultimately every person had a story. Unique stories, personal to each participant, stories that they would hold within themselves forever. No matter how low the low points, the day after never seems so bad. If it was easy, everyone would do it. The Coastal Challenge offers some very testing terrain with relentless heat and humidity to provide an overall race experience that will test each and every person. To cross the line on the final day requires commitment, dedication and some luck.

The Coastal Challenge 2013

Photos © Ian Corless

The logistics of mobilising a camp and moving it everyday in tough terrain is nothing short of remarkable. The course marking and dedication from the TCC crew was available for all to see. This is no easy race to run, but it is certainly no easy race to coordinate. The catering team showed a dedication not often seen, rising at 0200 to have breakfast ready for 0400, break down camp, move to the next location, set up and then cook lunch ready for the runners arrival. Clear lunch and then prepare dinner all for the process to be repeated again. Respect!

Marking the course was done before the race and then every stage had TCC crew heading out in front of the race to ensure that nobody would get lost. While the race was underway, the camp crew would mobilise moving luggage, tents and all other elements of base camp and then set up again. All this in searing heat – it was tough work.

Base camp had a full medical team and feet specialists to ensure that everyone would be in the best shape possible to start the next day. It’s a really important aspect of multi stage racing and without it, many would not see the finish.

Stage races are not meant to be easy! Was the The Coastal Challenge too hard? No, of course not. Was it hard? Yes, without doubt.

The Coastal Challenge 2013

Photos © Ian Corless

Several runners at TCC had participated in Marathon des Sables several times, on questioning they all said that The Coastal Challenge was a much harder race. The combination of heat, humidity, climbing and tough technical terrain was a much greater test of mind and body.

A key aspect of this race is camp life. An opportunity to relax in beautiful locations, make new friends and sleep under the stars. Strangers by the end of day 1 became best friends by day 2. The comradeship, the willingness to sacrifice time to help another is a great thing to see. One persons’ suffering was taken on by others and the burden shared.

With the race over these friendships will continue and no doubt be renewed at other races in the future.

The excitement and beauty of 236km’s, with over 30,000ft of climbing in South American rainforest over six days was a joy to behold and conquer. The journey came to an end by boat. We left Drake Beach speeding through the ocean to our bus that would eventually return everyone to San Jose and a comfortable bed.

It was time to switch off, let the experience soak in and remember what had been achieved.

Congratulations to Dave James and Gemma Slaughter for the respective wins in the Expedition category.

Ultimately though, the credit goes to every participant who battled and endured the TCC Expedition or Adventure category. Tam Miller from Vancouver Canada summed it up for me when she said: “I feel whole and complete and I have no unfinished business”

Pura Vida!

The Coastal Challenge 2013

You can read day to day blog posts here: Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6

And you can view images from each day here: Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6

Click here to check out the event website

Men’s results

1	David James	26:54
2	I. Dris	29:17
3	Jose Lopez	32:59

Women’s results

1	Gemma Slaughter	39:42
2	Angela Meyer	41:32
3	Irene Hale	41:38

TCC 2013 summary in video

Posted on February 18, 2013 by talkultra

Difficult to believe that this was just over a week ago but this movie nicely compresses six incredible days in the Costa Rican rainforest.

2014 will be the ‘special’ 10th edition. Check out http://www.thecoastalchallenge.co.uk

The Coastal Challenge – Day 1

Posted on February 3, 2013 by talkultra

Not even a 4am start could dampen the spirits of the participants of the 9th edition of The Coastal Challenge in Costa Rica.

Leaving the Best Western in San Jose some 100+ racers, crew and staff made the 2.5 hour journey to the coast and the start of the first stage at Quepos. A total distance of just under 34k this day was billed as an ‘easy’ day to allow the participants to adjust to the heat and humidity. Believe me, they needed it…

Quepos is a small town on the coast of Costa Rica and the arrival of several buses was certainly a point of interest, pre-breakfast in this little town. Runners congregated at the start and prepared for the challenge ahead. Filling packs, getting bottles ready and nervously laughing.

At 0900 they left the town and the first 10k was on road or pathway. Unusual you would think for a rainforest race? But a flat 10k of consistent surface is maybe just what all the runners needed to ease them into the day ahead. As expected Dave James hit the front and stayed in that place all the way to the finish.

Dave James dominating the race from the front

I had gone to checkpoint 1 at 10k and then left following the course and ultimately would make the journey to the finish line under my own steam. My plan was to get into the jungle and then capture the runners as they approached.

Coming from a cold winter in the UK the heat and the humidity hit me straight away. Within minutes I was soaking wet and remained that way for the whole day. The front runners seemed in control but very early on it became apparent that if you pushed too hard it was going to be a tricky day.

Follow the pink ribbons

The course was a mixture of rocky fire trail and jungle. Apart from the heat the most notacable thing was the noise from the canopy. Millions and millions of insects created a chorus that was deafening.

As the course progressed and we descended down to the river, a metal bridge facilitated a safe crossing and checkpoint 3. From here it was just 6k to the finish.

The Coastal Challenge team was already busy laying out peoples tents and arranging luggage so that it was ready for our arrival.

I have to say I was pleased to see the finish line. The heat really drained and as runners arrived you could see the stress and the impact on faces.

“This is the easy day” one lady said.

“Yeah, tell me about it… today is gonna be so interesting” replied another.

Cool campsite on the beach next to the river

With a river to cool off in and food available the recovery process immediately starts. The runners, the team and the location is excellent. What more could you ask…

When the running is done, the relaxing begins

Dave James finished in 1st place in just under 3 hours (tbc)

T Dris had an excellent run to pull back into 2nd place. He had early gone off course in the day and when he passed me he said he had run an extra 6k! A top 10 finisher at MDS he has now 46 mins behind James.

In 3rd J Lupez finished just a handful of minutes behind Dris.

Stage Results

You can view The Coastal Challenge website HERE

Tomorrows stage is 39k with 2250m of ascent and we get underway early at 0530.

The Coastal Challenge – Oxygen

Posted on January 27, 2013 by talkultra

December 20th, 2012

Question – “Ian, are you free the first 10 days of February?”

Answer – “I leave Spain today and I am back in the UK late tonight. I have a busy morning on Saturday and I have some interviews to do Saturday afternoon but I will be free around midday to chat if you are? Alternatively drop me an email. Hope you are well? February should be okay, lets discuss.”

Reply – “Great, so you can go to Costa Rica for the multistage ‘Coastal Challenge'”

Answer – “Erm, yes! of course”

So, with just 4 weeks to prepare I was suddenly thrust into a week in the jungle. A whole new experience for me but one that I am so excited about! The Coastal Challenge.

I would normally be thinking to myself this is awesome. I get to go to Costa Rica, take part in a 6 day multistage, take photos, write an article and of course get some interviews. Unfortunately my long term knee injury is going to stop that… 225km over 6 days will just be too much and of course, I am not fit! Well, not race fit.

But as I said to my client and the RD, I think it is important to go these events and see it from both sides. If I am taking part, I wont see what is happening at the front of the race. I wont see ‘the race’ for the win. I also wont see the logistics and planning that go into a race like this. My trip is all about understanding every aspect of this race. So I am happy. I plan to dip in and dip out of stages but ultimately report on and bring back a whole series of images and stories that I can relate back to readers and listeners worldwide.

The first question I had was, can I die?

Heat Illness and Dehydration

Individuals who are not well conditioned traveling in hot, humid environments are susceptible to both heat illness and dehydration. Heat illness includes both very benign conditions such as heat rash as well as life threatening conditions including heat stroke. Participants should carry enough liquids to ensure hydration during the event. It is important to eat and drink appropriate amounts of liquids with electrolytes during the event to reduce the incidence of hyponatremia. Water has not been an issue in previous Coastal Challenge’s, however, this year portions of the race will be through agricultural areas that will require purification before drinking.

Plants and Animals

There are 135 species of snakes in Costa Rica with 17 being considered dangerous. Mostly these are members of the Viper, Coral and Boa families. The best prevention is watching your path and being aware.

Water Safety

While the water in Costa Rica is generally considered among the safest in Central America, traveler’s diarrhea does occur. It is advised that any water be treated prior to drinking unless its safety can be guaranteed. Speak to your Family Physician about treatment issues (Pepto Bismol, Antibiotics, etc.)

Sun

February is considered the dry season so expect warm temperatures with average highs of 20-25C/70-85C depending on altitude. Furthermore the race will be going through some of the driest areas of Costa Rica. Proper sunscreen is essential (SPF 15 or greater) with enough to last multiple daily applications for the entire race.

Okay okay, that sounds okay… the chances of survival are pretty good. So then, what is The Coastal Challenge?

225km
Costa Rica
Supported stage race
6 stages
February 2013

The “Rainforest Run” promises to be spectacular and challenging. The course has been designed to emphasize point-to-point racing, which will put the “finish line” at or near camp at the end of each day’s race. The course is measured and will be marked. You will be given accurate course measurements and maps (Google Maps, Nat Geo maps) with route profiles for terrain, approximate distances and elevation gain or loss.

Set along Costa Rica’s tropical Pacific coastline and weaving into the Talamancas, a coastal mountain range in the southwest corner of Costa Rica. The race finishes near the border of Panama in a small and serene fishing village that until recently was only accessible by fishing boat.

Mountain, trail, rainforest, single track, across ridges, highlands and coastal ranges. We will run along beaches, rocky outcrops, reefs, river estuaries and the race finishes in the Corcovado National Park, one of the premier rainforest experiences in the world. A Unesco World Heritage site it defies description.

The course has a total elevation gain of more than 34,000 feet.

What is a Rainforest?

Rainforests are forests characterized by high rainfall, with definitions based on a minimum normal annual rainfall of 1750–2000 mm (68-78 inches). The monsoon trough, alternatively known as the intertropical convergence zone, plays a significant role in creating the climatic conditions necessary for the Earth‘s tropical rainforests.

Around 40% to 75% of all biotic species are indigenous to the rainforests.^[1] It has been estimated that there may be many millions of species of plants, insects and microorganisms still undiscovered in tropical rainforests. Tropical rainforests have been called the “jewels of the Earth” and the “world’s largest pharmacy“, because over one quarter of natural medicines have been discovered there.^[2] Rainforests are also responsible for 28% of the world’s oxygen turnover, sometimes misnamed oxygen production,^[3] processing it through photosynthesis from carbon dioxide and consuming it through respiration.

The undergrowth in a rainforest is restricted in many areas by the poor penetration of sunlight to ground level. This makes it easy to walk through undisturbed, mature rainforest. If the leaf canopy is destroyed or thinned, the ground beneath is soon colonized by a dense, tangled growth ofvines, shrubs and small trees, called a jungle. There are two types of rainforest, tropical rainforest and temperate rainforest.

Logistics

The race is supported. This makes a big big difference. Although the race has a similar format to the Marathon des Sables, the big difference is that you do not need to carry your kit whilst running. This multistage is very much a race from the sense that the runners can race light and fast. The top runners will keep it minimal, hand bottles or a small pack. However, for most participants they will carry a pack with some ‘essentials’ and of course a bladder or bottles.

Base camp is set up by the race team. They transport the participants baggage to the finish of each day. Runners can sleep in a hammock or tent.They provide food (apparently excellent) and they also provide a series of check points and feed stations during the race.

After asking several questions, I was told by Rodrigo Carazo the following:

‘In regards to the race, it is a VERY HUMID race, plus it is also VERY HOT, if you have been to MDS, our conditions feel worse in terms o humidity, it rarely gets above 35 degrees but he humidity factor makes it feel hotter. But dont worry the sights and race course and race atmosphere really make the heat a minor issue in regards to the experience, but nonetheless it makes for a very demanding race and it is very rewarding once the race is finshed!!!!

Once the race begins we provide everything you need for the next seven days except your specific racing food. We provide all meals, a highlight of our race you will see, and on course we provide water gatorade, fruits , nuts, sandwiches and cookies, but we dont provide energy bars or similar. At night you will be staying in campsites so bring your tent-with rainfly just in case ( its the tropics!) and a sleeping mattress. Some people bring sleeping hammocks.

Also bring plenty of running and beach clothes, you will need them as after every stage you will end up full of mud and bathed in sweat!! Do not bring shoes or socks you haven’t tried or raced with, this is because your feet will be constantly wet and humid, and blisters could be your worse enemy! Also bring a lot of sun protection, we see a lot of people coming from winter in their home countries leaving back with very sexy ruby red tans!!!!

We transport all you gear daily in a duffel bag or action packer plus your tent.”

Simple!

Okay, loads of run kit, loads of beach clothes, mattress, tent etc etc etc… I have 4 weeks!

I make a couple of calls and send a few emails and BIG thanks need to be expressed here to The North Face and Arc’teryx.

Both companies have stepped in at the 11th hour and have provided me with a selection of kit that will help me on the trip.

The North Face have provided a tent, luggage and a selection of run clothing. Arc’teryx have provided travel and relaxation clothing.

The North Face

TNF Mica 1 Tent

The Mica 1 tent will be excellent as I can pitch just the ‘inner’ allowing me to potentially remain a little cooler in the ridiculously hot and humid climate.

Single Track Hayasa Shoes
GTD shorts
GTD LS top and SS top
Waterproof Pack
Enduro 13 Pack w/ bottles
Mica 1 Tent

Arc’teryx

Incendo Short
Motus Shirt
Neutro Vizor

Race Schedule

One’s to watch

Dave James from US – interview with Dave James on episode 27 of Talk Ultra HERE
Jen Segger from CA
Roiny Villegas from CR
Ligia Madrigal from CR
Ismael Dris from Spain

Footnotes

FEET CARE by John Vonhof

Conditioning Your Feet

In the same way you train your legs and cardiovascular system, you need to condition your feet for the rigors 150 miles of The Coastal Challenge in Costa Rica. In short, that means training your feet in simulated race conditions. Train on somewhat similar terrain—sand, rocks, trails, hills, and in water. Knowing in advance how your feet will respond to these conditions will help you anticipate problems before they occur. Strengthening your ankles will help prevent sprained ankles common to uneven terrain and trails. Add in some walks or runs of longer amounts and vary your distance. The more miles you can get on your feet the stronger your feet will be.

Shoes

When selecting shoes, make sure your toes have wiggle room and your heels are snug with little up and down movement. Shoes with mesh may be cooler but tend to allow trail debris and sand into the shoe. Don’t start the race with worn out shoes. Make sure the shoes fit well and have space for swollen feet and toes.

Socks

Athletes should wear moisture-wicking socks. Try a few types of socks and decide whether a single sock, a thin liner with an outer sock, or two socks are the best for your feet. Remember if wearing more than one pair, more space is required inside your shoes so be sure your shoes are sized big enough. Plan on several changes of socks. The Injinji toe socks place each toe into its own little sock and might be a good move if you are prone to toe blisters.

Gaiters

Gaiters keep sand, grit and gravel, and trail debris out of your shoes and socks. There are many commercially made gaiters available to purchase or make your own. Those with a breathable material are preferred. Styles which attach to the shoe’s upper are preferred over those with the strap under the shoe since they make it easier to change socks.

Skin Preparation

The most beneficial step you can take to prevent problems is to reduce your calluses. Treating blisters under calluses is difficult and sometimes impossible. Use a callus file after showering or use callus remover creams to soften the skin.

Toenail Preparation

Untrimmed nails catch on socks putting pressure on the nail, causing blisters and black toenails, and cut into other toes. Toenails should be trimmed regularly, straight across the nail. Leave an extra bit of nail on the outside corner of the big toe to avoid an ingrown toenail. After trimming, use a nail file to smooth the top of the nail down toward the front of the toe and remove any rough edges. If you draw your finger from the skin in front of the toe up across the nail and can feel a rough edge, the nail can be filed smoother or trimmed a bit shorter.

Blister Prevention

If stopping to rest on the trail, take your shoes and socks off to air your feet, elevating them if possible. If near water, cool your feet with a quick soak. Use a silicone-based lubricant, like Hydropel or Sportslick which helps drive moisture away from your skin and reduces friction between your feet and shoes. Empty your socks of rocks and debris that can cause blisters, sores, abrasions, and cuts. If prone to blisters, consider taping your feet before problems develop.

Blister Treatment

Attend to hot spots when they develop to prevent them from turning into blisters. Cover these with tape to eliminate friction. Blisters should be drained and covered with Spenco 2nd Skin, Blister Block, or Compeed, and then tape. Your feet must be cleaned of all lubricant and oils for the patch to stick. If using a pin to drain the blister make several holes. If using a small scissors, make two small “V” cuts. Make the holes or cuts at a

point where foot pressure will expel any additional fluid build-up. Try to keep the skin on the roof of the blister. After applying a patch, roll your socks on and off to avoid disturbing the patch. Practice applying blister patches on areas of your feet most prone to problems.

Your Foot Care Kit

Wise competitors carry a small foot care kit in their packs. It doesn’t have to be big but it has to be right for your feet and small enough to fit in a Ziplock bag. I’d recommend a small container of Zeasorb powder or BodyGlide lubricant, alcohol wipes to clean oils off the skin before applying a blister patch, tincture of benzoin wipes, a small Ziplock bag with 1-inch Spenco 2nd Skin patches, a sewing needle and thread to drain blisters, and at least two yards of Leukotape wrapped around a small pencil. Duct tape can be substituted for Leukotape if you prefer. Of course it goes without saying that carrying a blister kit is useless if you don’t know how to use the materials. Use the time between now and the race to learn how to patch blisters and tape your feet before an event.

Foot Care at the End of the Day

After each day’s segment, proper care of your feet can help prepare you for the next day.

Using lightweight flip-flops around camp will allow your feet time to air and heal. If possible, soak your feet in cool water. Elevate your feet when resting. Rotate your socks to keep your feet as dry as possible and wash dirty socks. If your feet swell, you may have to remove your insoles. Use Super Salve, Bag Balm, Brave Soldier Antiseptic Healing Ointment, or a similar ointment to keep your feet as healthy as possible.

John Vonhof – Fixing Your Feet: Prevention and Treatments for Athletes, 3rd edition, June 2004 www.footworkpub.com

Essential Medical Kit

Alcohol hand rub or equivalent. Have 2 X 100ml bottles available. Take one with you on run or event. Use on every occasion that you use the toilet/ wash room. Use before and after eating food.
Use often Moist toilet tissues or baby wipes
Friars Balsam (Tinc Benz Co) 100mls in leak proof bottle.
Cotton buds around 20 kept in a plastic zip bag
Fleecy web in rolls or sheets
Zinc oxide tape or duct tape.
Compeed
Antiseptic liquid 100ml in leak proof bottle
Antiseptic dry spray 200ml
Sterile large bore needles x 10
Alcohol wipes, small x 20
Zinc oxide tape x 1 roll 5cm wide
Steristrip various sizes
Vasaline or Sudacrem
Adhesive remover or Zoff
Zeasorb powder or talcum powder
Small pair of dressing sicissors
Latex gloves
Gauze swabs
Sun screen and lip balm
Rehydrate salts or equivalent
Antibiotic cover
Just to clarify a point about running shoes, running shoes should be good fitting and not too big. You can bring a size bigger just in case your feet swell but do not start with them. Bring sandles/ flip flops for around camp in the evening.

Finally….

The Coastal Challenge chose the spiral symbol because of its simple and transcendent beauty. Many of the most universally recognized meanings attached to the spiral seem relevant to the adventure in which you are about the take part. To many cultures the circular motif signifies centeredness, tranquility and balance.

Also a basic element in Western ideography, the clockwise spiral is strongly associated with water, power, life, the earth or sun, time, a journey, independent movement, and migrations of tribes, all things that will most definitely shape your life over The Coastal Challenge

Visit the race website HERE

I will be updating my blog daily with a report and photos. Also check the Talk Ultra Facebook page and Twitter feed for any updates as they happen…..

Providing I can get a signal in the rainforest.

The Coastal Challenge – Costa Rica

Posted on December 30, 2012 by talkultra

Pura Vida = Pure Life.

While embracing the spirit of adventure, discovery and camaraderie, The Coastal Challenge will afford you the opportunity to compete at your highest level against an international field in one of the longest, toughest and most memorable running events you will ever experience.

Our events bring together a community of like-minded runners, travelers, and adventure seekers, providing an opportunity to create life-long memories and lasting friendships one challenging adventure at a time.

For nearly a decade we have welcomed runners who embrace new challenges, tough terrain and a deeper connection with new cultures while on a journey of discovery.

You will have many opportunities to visit small pueblos, sand swept coastal towns and remote mountain villages. Brushing up on your Spanish might embolden you to strike up a conversation and interact with the local culture. You might also find yourself enjoying traditional Costa Rican dishes and stepping back in time to simpler, more tranquillo (tranquil) approach to life.

The course is set along Costa Rica‘s tropical Pacific coastline but weaves at times into the Talamancas, a coastal mountain range in the Southwest corner of the country. You’ll finish near the border of Panama in a serene fishing village that until recently was only accessible by boat. Although simple in concept, the race will prove to be extremely difficult in terms of distance, terrain and the tropical climate. The heat and sun will take their toll and you may be severely tested at times. All that said, if you enjoy long distance running or multi-sport competitions, the Coastal Challenge will prove to be the most affordable, hassle free and personally rewarding event you can mark on your 2013 race calendar.

Race Facts:
Event Dates: February 2 – February 9, 2013
Race Dates: February 3 – February 8, 2013
Length of Race: 6 Days
Distance: 225-250 Kilometers
Location: The course is set along Costa Rica’s tropical Pacific coastline but weaves at times into the Talamancas, a coastal mountain range in the Southwest corner of the country. You’ll finish near the border of Panama in a serene fishing village that until recently was only accessible by boat.
Terrain: jungle and rainforest trails, mountain trail and single track across ridgelines, highlands and coastal ranges; beaches, rocky outcroppings and reefs, river and estuary crossings, and ends in Corcovado National Park, one of the premier rainforest experiences in the world as well as a Unesco World Heritage site. Much, much more. It really defies description!

Watch a video HERE on Vimeo

Expedition Run, Team Expedition Run & Adventure Run

Runners from all over the world will compete against each other in one of the most challenging and visually stunning trail running events on the planet. The course will take competitors on an unforgettable journey through dramatic and varied terrain.

Although simple in concept, the race will prove to be extremely difficult in terms of distance, terrain and the tropical climate. The heat and sun will take their toll and you may be severely tested at times.

It’s the diversity you will find astounding!

Total course elevation gain of more than 34,000 feet.