Episode 193 – Damian Hall Pennine Way FKT

Episode 193 – Has a great an interview with Damian Hall on his Pennine Way FKT.
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ARTICLES:
Read about Fastpacking HERE
A review of the NEMO Hornet 1P Tent HERE
FREEDOM in a Pandemic HERE
Shoe reviews of the VJ Sport IROCK 3 HERE and the inov-8 TERRAULTRA G270 HERE
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Tips for the TRAIL:

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NEWS:
FKT’s posted on last show:
* Franco Colle new FKT on Monte Rosa from Gressoney
* Nadir Maguet – Gran Paradiso FKT 2:02:32
* Erik Clavery GR10 9 days 9 hours and a few minutes
* Davide Magnini Ortles FKT 2:18:15
* Kim Collison 24h Lakes achieves 78 Peaks
* Sabrina Verjeee Wainwrights (wishes not to claim)
* Dylan Bowman Loowit Trail 5:11:49
* Josh Pulattie Oregon Coast Trail 12 days 10 hours 25 min
* Candice Burt Tahoe Rim Trail 2 days 12 hours 47 min
* John Kelly Pennine Way 2 days 16 hours 40 min
* Sarah Hansel (57:43) & Joey Campanelli (41:00) for Nolans 14
* Tom Hollins Dales Mountain 30 (130 miles, 30 summits) 41 hrs
UPDATE:
Adam Kimble new FKT on Tahoe Rim Trail, USA
Damian Hall new FKT for the Pennine Way, UK
Adam Jacobs new FKT for Hertfordshire Way, UK
Carla Molinaro new FKT for the JOGLE, UK
Beth Pascall new FKT for the Bob Graham Round, UK and set 5th fastest time.
Check FKT website for latest updates https://fastestknowntime.com/
In other news…
Asif Amirat in the UK is still creating a stir with his 100-marathons in 100-days. Many have been questioning his runs and becoming very vocal on social media. I have reached out to Asif for an interview. At first he was cooperative, however, after I asked several probing questions, he blocked me on Facebook, Instagram and Twitter.
RACES:
Montreux Trail Running Festival – Switzerland COMPLETED
Full results are online here https://montreuxtrail.livetrail.net/ in the main event 112km Jean-Philippe Tschumi and Ragna Debats were crowned champions. Remy Bonnet and Maud Mathys won the 30km.
Speedgoat 50k – USA COMPLETED
Noah Brautigam pipped Hatden Hawks and Anthony Costales to the top slot with Michel Hummel placing 6th on GC and winning the women’s race. Kristina Trystad-Saari and Lelly Wolf were 2nd and 3rd.
Fjallmaraton – Sweden – COMPLETED
Simen Hjalmar Wästlund (Norway) took a surprise victory of UTMB Champion, Pau Capell. In 3rd, Johan Lantz. Times8:50:04, 0:04:49 and 9:35:38.
Azara Garcia took the top slot for the women and placed 9th overall in 10:37:52. Anna Carlsson and Lena Trillelv were 2nd and 3rd.
In the 43km, Tove Alexandersson and Olle Kalered took the top slots
Rondane 100 – Norway – August 15h
Pyrenees Stage Run – Spain (now postponed to 2021)
Marathon des Sables – Morocco (now postponed to 2021)

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Top ultramarathon runner Damian Hall has set a new record time for the 268-mile Pennine Way – while also cleaning the trail of litter at the same time.

The 44-year-old inov-8 ambassador completed the iconic route from Kirk Yetholm in the Scottish Borders to Edale, Derbyshire, which includes a section along Hadrian’s Wall, in an incredible time of 61 hours 34 minutes, beating the previous record by more than three hours.

The Pennine Way is Great Britain’s oldest – and arguably toughest – National Trail. Much of it is over remote, boggy hills, with a total ascent that exceeds the height of Mount Everest.

Popular with hikers, who usually complete it in 16-19 days, Hall did it in just two-and-a-half, battling sleep exhaustion and all manner of tough weather conditions along the way.

Damian and his team of pacers also helped clean the famous trail of litter as they ran, stuffing it in their packs before handing it to support team members at road crossing meet-up points.

“I feel overwhelmed, really. I remember writing about Mike Hartley’s 1989 record in the Pennine Way guidebook before I got into running and thinking ‘That’s insane, I could never do that!’It was a huge team effort and I couldn’t have made it happen without the support of my road crew, pacers and the people we met along the way. I had the inevitable low spells, but the incredible team got me through them. I felt hugely motivated by three things and had FFF written on my arm in permanent marker as a reminder. They stood for Family, Friends, Future – the latter relating to our need to protect the planet. There wasn’t lots of litter on the trails, but we picked up anything we saw. The road support crew did likewise from the places they met me at along the way. Also, the whole attempt has been certified as ‘carbon negative’ by Our Carbon, as has all my running and my family’s lifestyle for 2020.”

The record Hall beat had previously been set just a week earlier by his friend John Kelly (64 hours 46 minutes); an American ultramarathon runner now based in England. Listen to John Kelly on EP182 HERE – Before that it had stood unbeaten for 31 years, belonging to legend of the long-distance running sport, Mike Hartley, who ran 65 hours 20 minutes in 1989. Kelly ran the route south to north, starting in Edale, while Hall followed in the footsteps of Hartley by doing it north to south. Either way, the route is regarded as one of the toughest in the UK.

Damian, has achieved a great deal in recent year’s and notably finished 5th at UTMB as well as setting other FKT’s. This FKT was fuelled without animal products or plastic waste, while raising more than £4,000 on a JustGiving page for Greenpeace UK.

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INTERVIEW : DAMIAN HALL
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Superior 100 2019 – Summary and Images

It was another year of rugged, relentless and remote on the Superior Hiking Trail as runners gathered on the North Shore of Lake Superior to take on the challenge of running 100-miles in a point-to-point race concluding at the Lutsen Mountains.

There are no guarantees over 100-miles and pre-race favourites, Mallory Richard and Micheal Borst can confirm, that no matter how great ones condition can be, the curve balls of long distance running can make one truly appreciate the good times.

The due both started at a blistering pace as early morning sun bathed the North Shore. Michael extending a short lead over the other male favourite, Mick Jurynec. At Split Rock (10-miles) Michael just had a 30-second lead whereas Mallory was already opening time gaps that extended well into minutes.

Full Image Gallery HERE

       Over 400 images will be uploaded by Monday 9th September

At Mt. Trudee, Michael had lost the lead to Mick Jurynec y 5-minutes and this pattern continued all the way to Sugarloaf aid station where Michael would finally drop allowing Mick to leave a masterclass of 100-mile running on the SHT and cross the line in 20:15:55 for a stunning 1st place – just rewards after placing 2nd in 2018. Benjamin Drexler and Joe Laue placed 2nd and 3rd, 21:34:51 and 22:35:00

Mallory by contrast looked unstoppable throughout the day, she continually extended her lead, looked fresh and smiled her way around the course. But as darkness came and a torrential rain storm hit, Mallory started to fade. She would eventually drop at Cramer Road opening the doorway for a hotly contested podium between Kelly Teeselink and April Anselmo.

It was Kelly who finally took 2019 honours y lees than 4-minutes from April, the duo completing in 25:23:19 and 26:19:01 respectively. Tina Koplinski rounded out the podium in 28:18:22.

Full Image Gallery HERE

     Over 400 images will be uploaded by Monday 9th September

Full results at ultralive.net

A long day, a long night and another long day of struggle and strife made up the 2019 Superior 100. Overall, conditions were good. Saturday was dry and humid, the evening rainstorm a welcome opportunity to cool down for some… But rain makes the SHT slick, slippery and muddy. Some achieved their goals, others failed to complete the challenge that they had set themselves. There was no failure though… just undone business. Superior 100 is more than than a race, it’s an experience. It’s a low-key traditional race experience – a family! The father is John Storkamp, the mother, his wife Cheri. It’s a special race and if the 100 is too far, a 50-mile and classic marathon distance takes place on the same course and concludes at the same venue – the latter two starting on Saturday am.

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Aerobic and Anaerobic Energy Explained by Marc Laithwaite

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Endurance athletes are familiar with the terms “aerobic” and “anaerobic,” but what do they really mean? Marc Laithwaite provides a very simple explanation to one of the most misunderstood subjects in endurance sports.

The Aerobic and Anaerobic Engines.

We need energy for every minute of our lives. When we are resting, we don’t need much and when we are exercising we need considerably more. The energy is created by ‘burning’ fuels such as carbohydrates and fats and we have 2 engines within our body which are responsible for making this happen; Aerobic and Anaerobic.

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1. The Aerobic Engine

The aerobic engine can burn both fat and carbohydrates and needs oxygen to make this happen. When we are at rest, we don’t need much energy, so we take in a small amount of oxygen and our aerobic system breaks down carbohydrates and fats to provide the small amount of energy required.

As we become more active (light exercise), our energy demand goes up. Generally this isn’t an issue for most of us. We take in more oxygen and break down more carbohydrates and fats to generate the extra energy required.

If we start to exercise at harder intensities, then at this point the aerobic energy system may start to struggle a little. The aerobic system has the choice of burning fat or carbohydrate and as the intensity of your exercise increases, it will favour the carbohydrate. The reason for this is that fat requires a lot more oxygen to break down, so it’s not the most efficient fuel. It’s fine when you are exercising at an easy intensity as your energy demand is small, but when you’re asking for higher amounts of energy, your aerobic system just goes for the easier option and prefers to burn carbohydrates. This is why we see a shift in fuels used as exercise intensity gets harder, from higher fat to higher carbohydrate.

If you continue to increase the intensity of exercise, your aerobic system may get to the point where it is finding it hard to match the energy requirement. At this point it asks for help from your ‘second engine’.

2. The Anaerobic Engine

When you reach that point where your aerobic system is struggling to generate the amount of energy required, it will call upon the anaerobic system to help out. Engine number 2 will ‘fire up’ and give you the extra energy required. At this point you will have 2 engines working together to supply the energy required.

IMPORTANT: We often hear the term ‘going anaerobic’ and it implies that we switch from aerobic to anaerobic energy. That isn’t the case, when the anaerobic engine starts to ‘help out’, the aerobic engine continues to work alongside. In essence, both engines are now working together rather than switching from one to the other.

The anaerobic engine can only use carbohydrate as fuel, so at this point your carbohydrate use will be pretty high. CRITICALLY, the anaerobic system also can’t use oxygen to break down the carbohydrate, so as a result it produces LACTIC ACID and CARBON DIOXIDE as waste products. At this point you’ll notice a significant rise in your breathing rate, this is due to the build up of carbon dioxide and as a result, you breathe faster to try and exhale as much and as quickly as possible!

If you continue to increase towards maximal intensity exercise, both engines are working together and both are close to their maximal capacity. At this point you’ll reach VO2 maximum, which is the maximum capacity of your aerobic system. IMPORTANT: As we said earlier, your aerobic system is still working, we don’t switch from aerobic to anaerobic, hence your VO2 maximum, a measurement of aerobic capacity, is only reached at maximal intensity.

As you approach maximal intensity, the anaerobic system is producing so much waste product (carbon dioxide) that no matter how fast you breathe, you can’t get enough carbon dioxide out. At this point, it’s like bailing out a boat which is filling quicker than you can bail! The carbon dioxide levels continue to rise , despite you nearly hyperventiliating and at that point, your brain will say stop!

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How does fitness change the above?

As your fitness improves, the aerobic engine becomes more capable. At some point as your exercise intensity increases, your aerobic engine will start to struggle and will ask your anaerobic engine to ‘fire up’ and help out. Improvements in aerobic fitness mean that you can run and cycle at higher speeds and your aerobic engine can manage on it’s own. You’ll be able to reach much faster speeds and higher power outputs before it calls on the anaerobic engine to help out.

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About Marc:

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

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

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

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

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

Check out the endurance store HERE

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