How to deal with Race Postponement

This article is geared toward Marathon des Sables but is valid for any race with some adjustments and specific changes appropriate to the type of race and distance.

Marathon des Sables, once again, has been postponed. Originally scheduled for April 2020, the race was moved to September 2020 amidst growing worries and concerns over Coronavirus. As September approached, the writing was already on the wall and the decision was made to focus on April 2021 – everything will be fine then, won’t it!?

December 2020 soon came and with it, increased infection rates, new variants and despite the optimism of a vaccine, the world once again crumbled under the cloud of an ever-spreading pandemic. Christmas was cancelled and the new year unfortunately had nothing ‘new’ about it, it carried far too much of the old year.

January has been a disaster and the long-term view is not good. The world once again has been in a lockdown, some far worse than others. One thing is for sure, we are all a long way from ‘normal!’ So, it came as no surprise as events were cancelled all over the world.

Patrick Bauer.

MDS race director, Patrick Bauer, travelled to Morocco to assess the situation and on January 22nd, the MDS was once again postponed to another time; October 1-11, 2021.

All is good… the race WILL come!

I think it’s important to clarify, here and now, that at the end of the day, when people are dying globally, for a race to be postponed, is no big deal… I think once you accept that, dealing with race cancellation, disappointments and postponements becomes so much easier. It´s only a race! And we are fortunate to be able to race. It’s a luxury. But equally, livelihoods are struggling, RD´s are losing work, all the businesses associated with races are losing work, travel companies are losing customers, hotels, restaurants, design agencies, photographers, videographers and the list goes on, are all losing their livelihoods to an ongoing escalating pandemic. So while it is only a race, have a consideration for all involved and maybe, a little understanding for the very difficult challenges everyone is facing at the moment.

The locals need MDS, our tourism and our regular trips to Morocco.

Taking MDS as an example, 2020 participants will have entered in 2019 and some may well have entered in 2018. Typically, a MDS participant will prepare for 1-year. While the initial postponement was not great, it was easy to focus on September. 

Then September was cancelled… Already, many were struggling to re-focus, but April would be it, one last push and we are good to go! 

Now, with another postponement, MDS runners are left in a void, the race is 8-months away. They are all asking, what do I do now?

Gemma Game has been on the podium of MDS multiple times. She is a busy professional with a family.

Firstly…

When things change, adjust. Don´t kick-off against what has changed. Accept what is not in your control and control what you can. Adapt, move on (with running shoes) and train differently for a while; focus on different aspects of your running, weaknesses in particular. Look at the opportunities – focus on speed, work on hill strength, build a good core, do drills, stretch, maybe try yoga? A change of focus will give a physical and mental break and will help your performance. When the time is right, resume an appropriate training plan for your chosen race. I guarantee, you will be stronger, better prepared and ready for the challenge ahead. You are lucky and fortunate that you are able to even contemplate a race like MDS.

Uncertainty is a virus in itself, it can eat away at you. Quite simply, remove negativity and question marks. The current dates for MDS are 1-11 October. Do not consider the event will not happen, plan and train accordingly.

The reality is you are already in a good place. You have been training for a great deal of time already, just imagine how much better you will be when October comes.

Training in Lanzarote on a specific Multi-Day Training Camp HERE

Importantly though, it would be fool hardy to carry on with current training levels for an October race. You run the risk of injury and/ or getting peak fitness too early. Take a break!

“One of the mistakes I see most with runners is jumping from one race specific cycle to the next, without either giving themselves enough time between races or not “focusing” on training during the time between race and “taking a break”.

– runnersconnect

Kick back, take some time off from any structured plan and do a week/ two weeks (or even a little longer) of ´how you feel´ training. In this period, take time (with a piece of paper) to assess personal strengths and weaknesses. From this list, you can use February and March to address these weaknesses while ´maintaining´ fitness. Back off any intensity, maintain some decent mileage/ hours and keep sessions moderate.

Tom Evans placed 3rd at MDS and works on strength and core to enhance his running.

Importantly, get a running MOT from an experienced physio. Address any problems now and use that ‘extra’ time for therapy, strength, stretching and core. Find any underlying problems that may cause injury.

Work on admin – food for the MDS (article HERE), pack, sleeping bag (article HERE) sleeping mat and finalise equipment choices optimising weight, size and cost. Do everything you can to make your pack 6.5kg (plus water) for the start line on October 3rd. Read a guide HERE.

Do you need a 12-week and/ or 24-week Multi-Day Training Plan perfect for a multi-day adventure or a race like Marathon des Sables? They are designed to provide you with a structured weekly plan culminating in a target event.  

View a sample week HERE from the 12-week plan. Purchase HERE.  

View a sample week HERE from the 24-week plan. Purchase HERE.  

*****

The arrival of April will give you 6-months to race date. Now is the time to re-focus. Did you have races planned? If so (and they happen) maybe now they change focus and become preparation for MDS?

Use 3-months (April, May and June) to build on the weaknesses that you have worked on in February and March and lay the foundations for the key phase, July, August and September.

“One of the most common reasons runners hit a plateau is that they don’t work on their weaknesses between races, by focusing on your weaknesses now, you’re able to make progress long-term, even without training as hard.”

– runnersconnect
Do some specific training, here Sondre Amdahl at the Lanzarote Training Camp HERE

July should be the start of a very specific MDS phase (12-weeks) where you fine-hone all the relevant skills to make the 35th MDS not only successful but awesome.

It is easy to feel deflated with another disappointment and postponement but look at this cloud with a silver lining!

Please support this website. I believe everyone deserves to read quality, independent and factual articles – that’s why this website is open to all. Free press has never been so vital. I hope I can keep providing independent articles with your help. Any contribution, however big or small, is so valuable to help finance regular content. Please support me on Patreon HERE.

Articles:

Choosing a sleeping bag for an adventure HERE

Fuelling for a Multi-Day like MDS HERE

Multi-Day Racing – It´s Not Complicated HERE

The Ultimate Equipment Guide to Desert Multi-Day Racing HERE

Top Tips to Better Multi-Day Running HERE

References Runners World and runnersconnect

*****

Follow on:

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

Fuelling for a Multi-Day like MDS – Marathon des Sables

Marathon des Sables pioneered the multi-day racing format and as such is often a key starting point when discussing a fuelling strategy for a weeklong adventure. For those who do not know, MDS was created by Patrick Bauer after he crossed the Algerian Sahara in a self-sufficient manner in 1984. He carried everything required with the exception of water which was supplied by his brother. The 350km journey took 12-days.

Multi-day adventures require fuelling and how one obtains food can vary greatly. In principle, there are several keyways:

Self-sufficient

Semi-supported

Supported

For many, self-sufficiency poses the greater question marks and worries as there are multiple factors to consider:

  • How many days?
  • Weight?
  • Balance of nutrients and calories?
  • Hot or cold food (or both)?
  • Access to water?
  • Environment?
Loaded up for a week in the Sahara.

Runners are required to carry all they need to survive in a multi-day like MDS. Fuelling is essential to survive and the balance of calories v weight is a prime concern. The only things that are provided are a shelter (bivouac) which is shared with 7 other runners and water which is rationed. Since its creation in the mid 80’s, the MDS format has been copied and used as a template for other races all over the world.

Get your pack as close to 6.5kg (plus water) as possible.

Weight is the enemy of a multi-day runner or fastpacker and therefore balancing equipment, food and water is an art form in itself. Read an article HERE about the equipment required for a race like MDS.

Food will take up most of the weight on any adventure when being self-sufficient. MDS, for example, has a minimum food requirement of 2000 calories per day, a minimum pack weight of 6.5kg and then one must add water, typically a minimum 1.5 litres (1.5kg) which makes the starting pack weight a minimum 8kg.

Food for multiple days will typically be around 4 to 5kg.

Do you need a 12-week and/ or 24-week Multi-Day Training Plan perfect for a multi-day adventure or a race like Marathon des Sables? They are designed to provide you with a structured weekly plan culminating in a target event.  

View a sample week HERE from the 12-week planPurchase HERE.  

View a sample week HERE from the 24-week planPurchase HERE.  

*****

Quite simply, running or walking, covering 250km over 7-days will leave the runner in a calorie deficit. Therefore, it is essential to optimise the food one takes.

FACTORS TO CONSIDER

How fast one goes does greatly impact on food choice and how calories are not only consumed but chosen. The macronutrient choices will change based on the balance of carbohydrate, protein and fat. In simple terms, a runner will burn more carbohydrates and a walker will burn more fat. Humans store enough fat to survive many days and even weeks. However, carbohydrate stores deplete quickly and need to be replenished.

Body weight, age, individual needs and males may well require more calories than a woman.

Main meals will usually come either freeze dried or dehydrated. Both processes involve removing the water from food to preserve it. Freeze-drying involves freezing the food to a very low temperature and drying it in a vacuum to remove moisture. Dehydration involves passing warm air over the surface of the food to remove moisture. Dehydration creates food that tastes like it should, with plenty of texture and flavour. It is an altogether slower and gentler process than freeze-drying. Please note though, that hydration times take considerably longer with cold water and taste can change. Test meals in advance using hot or cold water.

Firepot are a UK brand who create tasty meal by hand, using fresh ingredients and then dry each meal.

Carbohydrate, Fat and Protein are essential for balance and freeze-dried foods are usually balanced specifically for the needs of an active individual. Typically, 55% carbs, 30% fats and 15% protein are considered balanced. As an indicator in regard to calories, carbohydrates have 4 calories for 1 gram, fat has 9 calories for 1 gram and protein 4 calories for 1 gram.

Remember, we are all individual and although any recommendations here provide a guide and a template, you the individual need to answer very specific questions and ultimately, you may need to seek the advice of a nutrition expert to fine tune a fuelling plan for a multi-day adventure.

As a rough guide, BMR is the number of calories a person burns in normal day-to-day activity.

Example for a 37-year-old, 6ft tall, 170-pound man.

(66+(6.2 x 170) + (12.7 x 72) – (6.76 x 37) x 1.55 = 2663 calories

How to use the equation: (66+(6.2 x weight) + (12.7 x height) – (6.76 x age) x 1.55 = 2663 calories

The ‘Harris-Benedict‘ formula takes into consideration daily activity.

Fat adapted athletes will have specific requirements and the nutritional plan will be different.

Answer the following questions:

  • Age?
  • Male or female?
  • Body weight?
  • Walker?
  • Walk/ runner?
  • Runner?
  • Vegetarian/ Vegan?
  • Am I typically a hungry person?
  • Am I more hungry or less hungry with exercise?
  • Food allergies?
  • Will I use hot water or cold water?

A TYPICAL DAY

Breakfast – Ideally slow-release carbohydrate, some fat and quality protein.

Starting the day with breakfast.

Running Food – This will vary on the length of the stage, up to 6-hours and you may prefer easily absorbed carbohydrates, bars and or energy in drink form. For longer stages, the addition of real food, savoury and some protein would be wise. For a very long day, for example, the long day at MDS, you may even need a freeze-dried meal?

Post run food (immediate) – A shake is a great way to start the recovery period as it is easily absorbed, and this should have carbohydrate and protein.

Dinner – A dehydrated meal will form the basis for dinner and think about some small treats for each day, these will give you something to look forward to and help keep your palette fresh.

FOOD PLANNING AND IDEAS

Breakfast:

A freeze-dried breakfast is a good way to start the day. Top tip: Add the water to your breakfast at sleep time (especially if using cold water) as it will rehydrate during the night and be ready for eating in the morning. Of course, make sure it can’t be knocked over, get contaminated or damaged – that would be a disaster! An empty water bottle works, and the lid keeps it all safe. Example: Firepot Baked Apple Porridge is 125g with 500 calories.

Breakfast is essential to fuel the day ahead.

Muesli is popular and provides energy and fibre, it can easily be combined with a freeze-dried dairy product.

An energy bar for some works, but they often are heavy in proportion to the calories provided. However, for some, they are a perfect start to the day.

Top tip: Consider an evening meal as an alternative to breakfast. Sweet tasting food can become boring and sickly, the option to have something savoury with some spice can be a life saver.

During the run:

Runners will need typically more carbohydrate in an easy form so that they can maintain pace. By contrast, walkers will move slower, have more time to eat and easier time digesting, therefore real foods are possible. The balance is always weight v energy.  Don’t rely completely on liquids, some solid food and chewing is good for the body and mind.

Some ‘typical’ run snacks.

Example: Gels are around 32g each. Let’s say you took 1 gel per hour. Rachid El Morabity won the 2019 MDS in 18:31. So, 19 gels would weigh 608 grams. By contrast, if the race takes you 60-hours, 60 gels would be 1920g! Not only is the weight not feasible but also the volume size would just not work.

  • Powders (energy drinks) that one can add to water are an easy way to get calories and nutrients. They are also considerably lighter.
  • Energy bars.
  • Beefy jerky.
  • Dried fruit.
  • Nuts such as almonds are rich in fat and calories.
  • Trail mix.
  • Dried meat.

Post run:

Back in bivouac, first priority is drink and food.

A recovery drink is the quickest way to get balanced calories immediately in the body to start replenishing the body. Have this shake as soon as possible. Then do personal admin such as feet, clothes, bed, etc. One hour post the run, consider a snack like tabbouleh as this is easily hydrated with cold water and add some protein to it – dried meat a good option.

Dinner:

A dehydrated meal will make up the main calories. Depending on the person, the need for more or less calories will vary. Some companies, Firepot a good example, provide meals in two sizes: 135g with 485 calories or 200g with 730 calories for Vegan Chilli Non Carne and Rice.

A post-dinner treat is a good idea, this could be another freeze-dried option or a low-weight and high calorie option. A sweet such as a Lemon Sherbet is a simple way to add some freshness to your mouth and palette and although has little calories, it can be a nice treat.

Top tips:

Experienced runners make a real fire to boil water.
  • Try everything out before any race or event. You need to know what works for you when tired and fatigued. Try to simulate race situations so you have a good understanding of your palette and your body. Test for taste, stomach and brain.
  • Just because you love Spaghetti Bolognese, don’t be tempted to take 7 for a 7-day race. You and your palette become bored quickly.
  • Be careful with spices and anything that may irritate or aggravate a digestive system that will already be under stress.
  • The choice of having hot water can be a deal breaker. For some, a hot coffee or tea is just essential! In addition, food is typically more pleasurable when hot and hydrates quicker with hot water. You cannot use any gas stoves at MDS so you must use fuel tablets and a small stove. However, here are some alternative ideas: 1. If you finish early in the day, leave a bottle in the sun and let it warm naturally. 2. Often, there are lots of shrubs, twigs and branches around bivouac, it is possible to make a fire, but you will still need a pot.
  • Water at the race is provided in 1.5 litre bottles. A bottle cut in half is a perfect bowl for rehydrating food.
  • Consider repackaging all your food to make the volume and weight less, if you do this, be sure to include the nutrition label in your new packaging.
  • Take extra food and options. When in the Sahara, you can make some final food choices when you know the length of the stages from the road book. For example, the long day maybe 70km, equally, it could be closer to 90km – big difference for calories.
  • The ‘Long day’ and following ‘Rest Day’ will require different fuelling strategies, take this into consideration.
  • Rules – Race rules dictate you have a minimum 2000 calories per day, that you have nutrition labels for the food that you take and that on the morning of the last day that you have 2000 calories remaining.
  • Get used to reduced calories when training.
A cut down water bottle is a great food bowl.

WATER

Water is the only item provided at a race such as MDS and this is rationed. You are provided water for ‘in’ camp and then this is replenished while running; usually 3 litres every 10km (check the race rule book). When you finish the stage, you are then allocated water to last through the night and the following morning. NOTE: This water will need to last till CP1 on the next day’s stage, so make sure you leave enough to run with.

Water is rationed and supplied at every checkpoint on the route, typically every 10km.

Water is obviously used to hydrate but you also need it for your food and if you wish to wash.

Remember you need to replace salts that are lost through sweating. The race provides salt tablets on admin day and they recommend how to use and take them. Follow the advice. The two main reasons for a DNF are feet and dehydration.

SPREADSHEET

Create a spreadsheet so that you can see daily food items, how many calories and what the weight is. Not only is this invaluable for personal admin, but it is also a requirement for the race when at admin check.

Top Tip: Lay a day’s food out on the floor and look at it and analyse (visually) does this look enough for 1-day.

An example of fuelling for one day.
Use a sealed bag for each day and then add a label showing contents and calories.

CONCLUSIONS

Getting fuelling right for any multi-day is really important, so, do the research and test everything. Have a contingency plan and anticipate the need for sweet v savoury will change.

If possible, repackage food to save weight and use clear packaging and relabel adding the name of the food, what day it is for and how many calories are inside.

Make sure you have some treats and something to look forward to.

Real food is good for the brain and the chewing motion helps satisfy our natural human desire to eat and be happy.

Remember, multi-days are only about three things: running/ walking, eating and sleeping, so, make sure you are prepared for each element accordingly.

The long day, many stop and cook a meal during the night to fuel the journey.

SUMMARY

In this article, we have looked at food for a typical desert race like Marathon des Sables that lasts for 7-days. many races follow the same format. However, different race conditions may well dictate food choices, for example, a race in snow/ ice with sub-zero temperatures will require a different strategy and the balance of carbohydrate, protein and fat can be different.

The top Moroccan runners boil water and eat hot food. Here Mohammed El Morabity.

Some races or multi-day are semi-supported, some are supported. In these scenarios, your own food may be carried for you or, it may even be provided for you? Think ahead and plan for what you may need so that you can perform as you wish with the calories you need. Especially important for vegan, vegetarian or those on specific diets. The big advantages of semi or fully supported is the not needing to carry additional weight and in most scenarios, there will be no restriction on quantity or calories. Everest Trail Race and The Coastal Challenge are two perfect examples of semi and fully-supported races,

Get this article in PDF format via Patreon here.

Please support this website. I believe everyone deserves to read quality, independent and factual articles – that’s why this website is open to all. Free press has never been so vital. I hope I can keep providing independent articles with your help. Any contribution, however big or small, is so valuable to help finance regular content.

Please support me on Patreon HERE.

Follow on:
Instagram – @iancorlessphotography
Twitter – @talkultra
facebook.com/iancorlessphotography
Web – www.iancorless.com
Web – www.iancorlessphotography.com
Image sales –www.iancorless.photoshelter.com

Episode 191 – Dr Jodie Moss

Episode 191Marathon des Sables discussion with Steve Diederich who co-hosts and Dr Jodie Moss tells us how to prepare for the heat!
*****
Talk Ultra is now on Tunein – just another way to make the show available for those who prefer not to use iTunes – HERE  You can download the Tunein APP HERE
Talk Ultra needs your help! 
We have set up a Patreon page and we are offering some great benefits for Patrons… you can even join us on the show! This is the easiest way to support Talk Ultra and help us continue to create! 
Many thanks to our Patrons who have helped via PATREON
Donate HERE
*****
NEWS
Doyle Carpenter set a new WR for the M80-84 age group running 144.56 miles at Merrill’s Mile, USA.
James Stewart set a new FKT on the John Muir Way 130-miles 21:53:22
Mike Wardian ran the length of Delaware – 26:19:43 for approx 130-miles
Jo Meek set two FKT’s – Dartmoor 600 Challenge in 3:12 and Cornish Skyline in 2:55
Tofol Castanyer ran 54 peaks of 1000m+ in Spain in under 30 hours
Joey Campbell did the Nolans 14 in 41-hours
Damian Carr a Doble Ridgeway
David Riley ran a FKT for a Double and Triple Yorkshire 3 Peaks…
Xavier Thevenard is attempting the GR20, but it looks like he will not beat Francois D’Haene’s 31:06
Sabrina Verjee has started The Wainwrights in the UK. The record by Paul Tierney will take some breaking, tracking here
Erik Clavery will attempt the GR10 (current record 12 days 8 hours)
Rhys Jenkins to attempt Wales coast Path (870 miles)
Josh Pulattie currently on Oregon Coast Trail
To Start:
Jessica Pekari – PCT
Avery Collins – Nolans 14
Logan Williams – Tahoe Rim Trail
Aurelien Sanchez – GR10
Carla Molinaro – JOGLE
Alex Wright – Colorado Trail
Bexky Rogers – PCT
In other news…
Asif Amirat in the UK is 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.
RACES THAT WILL HAPPEN (tbc)
Montreux Trail Running Festival – Switzerland
Speedgoat 50k – USA
Fjallmaraton – Sweden
Rondane 100 – Norway
Pyrenees Stage Run – Spain
Marathon des Sables – Morocco
*****
INTERVIEW : DR JODIE MOSS
*****
Please listen to the INTERVIEWS – please follow the show
Hosted on ANCHOR (HERE) the INTERVIEWS will also be available to listen on many other players, including SPOTIFY (HERE).
ANCHOR app on Apple HERE and Google HERE
Download links will be added in due course.
Apple Podcasts HERE
Breaker HERE
Castbox
Google Podcasts HERE
Overcast HERE
Pocket Casts  HERE
RadioPublic HERE
Spotify HERE
Stitcher
TALK ULTRA podcast will be released as normal providing you long shows as it has always done with ideally two shows per month. The back catalogue will be released randomly via the INTERVIEWS and not chronologically.
Share us on Facebook – Talk Ultra FB HERE
Tweet us on Twitter – Talk Ultra on Twitter HERE
Instagram – HERE
*****
Please support Talk Ultra by becoming a Patron at www.patreon.com/talkultra and THANKS to all our Patrons who support us. Rand Haley and Simon Darmody get a mention on the show here for ‘Becoming 100k Runners’ with a high-tier Patronage.
*****
Stitcher You can listen on iOS HERE, Android HERE or via a web player HERE
Website – talkultra.com

One Sees Clearly Only With The Heart

One sees clearly only with the heart. The essential is invisible to the eyes. – Antoine de Saint-Exupéry

Water splashed over the large brimmed hat. Gilles poured and poured on Didier’s head to help reduce his temperature. Droplets floated in the air like stars in space and as they made contact they exploded with dramatic effect.

Dry and crusty salt on cheeks and lips disappeared with the release of the water but moments later re-appeared as the searing 50+ degree temperatures evaporated the water that continued to pour.

It was midday. Gilles and Didier had only dented the 80km distance that needed to be covered before the 34-hour cut off would be imposed on the longest day of the iconic Marathon des Sables.

Moving onward, Didier embraced Gilles arm for stability. A very sore and enflamed right knee could give way at any moment resulting with a fall. Gilles as ever was faithful to the cause and provided the support and self-sacrifice to ensure that Didier’s journey to the line was safe and as trouble free as possible.

Darkness approached and with it some food and rest. With a new lease of life, the two continued into 13 km of relentless dunes that reached two to three meters in height. In the distance a green laser showed the direction to follow. It was a beacon of hope, slowly but surely getting closer. Two become one and as the sunrises and the heat returns, victory and the opportunity to fight another day seems possible.

From the finish line two shadows on the horizon appear. It is 4pm in the afternoon. The warriors have been on the trail for 32 hours. Tired, weary and emotional they approach the line.

I see a tattoo glisten in the scorching light on the arm of Didier; an MDS logo on his arm with nine stars around it, a star for every completed MDS. Next to the 9th star a space, would he obtain that 10th star at this edition of the race?

In the final meters to the line you can hear the shouts from MDS staff, “Bravo Gilles”, a marshal shouts “Allez Didier” and then the clapping and whoop whooping starts. It’s done, they cross the line an incredible 75.7 km’s completed over some of the most demanding conditions possible.

Didier falls into the arms of Gilles in an embrace similar to a small child who has just found a lost mother.

Tears stream down his face as he sobs uncontrollably. Gilles, all smiles, pulls away and kisses him on each cheek with a passion seldom seen. It’s a moment to savour! They are the last two runners on the course and the moment epitomizes all that the Marathon des Sables represents. It shows a bond between two people and confirms all that is good and pure in human nature and ultra-running.

You see this is no ordinary achievement.

Gilles is a guide and Didier is blind.

Please support this website. I believe everyone deserves to read quality, independent and factual articles – that’s why this website is open to all. Free press has never been so vital. I hope I can keep providing independent articles with your help. Any contribution, however big or small, is so valuable to help finance regular content. Please support me on Patreon HERE.

Follow on:

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

     Article was first published in 2013 and later for Runultra

10 Top Tips for Multistage and Multi-Day Racing

Running is running yes? Anyone can do it! Well I guess the answer is yes. However, variables come in to play. Running is broken down into many different distances, from 100m to 100-miles and beyond. The longer we run, the more the challenges and requirements on a runner change. Running for multiple days or running a multistage race on mixed terrain throws up many different scenarios. Over the years I have spoken with many champions who have raced in the sands of the Sahara, the forests of Costa Rica and the mountainous paths of Nepal. They all provide me with similar hints ’n’ tips to a successful multistage race.

TOP 10 TIPS FOR A MULTISTAGE

1 – RUNNING IN THE SAND

Desert races are very popular. Marathon des Sables for example is the father of multistage racing and over the years, many races have followed in the MDS format. A desert race is never all dunes but some races have more soft sand than others, so, be prepared. To avoid getting tired it’s important to read the terrain. Carve your own path running on fresh sand and when possible, run along the ridges. In smaller dunes (dunettes) it can be beneficial to run in tracks left by others, at all times, run light as though running on ice – you don’t want to sink in the sand!

2 – HYDRATION

Dehydration is a real risk in any race, particularly a self-sufficient race where water is rationed. The risks of dehydration increase when the mercury rises and a lack of cover comes. A desert for example will be open, have intense heat but humidity will be low. By contrast, a jungle such as those found in Costa Rica may well have plenty of tree cover and streams to cool off in but the humidity will be through the roof. In both scenarios it’s important to drink regularly. Take small and regular sips of water and supplement lost salt with salt tablets. Races like Marathon des Sables provide salt tablets at aid stations and they recommend dosage. Other races you will need to think of this and plan accordingly. Also think about food choices on the trail and when in camp – food rich in minerals and salts will also help you. Importantly, multistage racing is about management from day-to-day and this is what can trip people up. Think about the event as a whole and make sure you recover after each day – rehydrating is as important post a run as when running.

3 – BLISTERS

Many a multistage race is ruined by bad personal management of feet. Think about this well in advance of the race by choosing socks and shoes that work for you. Also choose shoes appropriate for the terrain you will be racing on. A shoe for MDS will be very different to a shoe for the Himalayas for example. By all means take advice on shoes from previous competitors BUT you are unique and your needs are unique. Do you pronate? Do you supinate? Do you need a low or high drop? Do you prefer a cushioned shoe or a more minimalist shoe? What about grip, do you need any? Do you need to fit gaiters? The questions can go on and on and only you can make a choice. If all this is new to you. Go to a running store that understand runners and can provide expert and impartial advice. They will assess you and your run style and provide advice. One consideration for multistage racing is that your foot ‘can’ possibly swell due to variables such as heat, running day-after-day and so on. Your foot will not go longer, but it may go wider. So, think about shoes that have some room in the toe box. Don’t purchase shoes that are 1 or 2 sizes larger – this is poor advice. Larger shoes will only allow your foot to move… a moving foot causes friction, friction increases the risk of soreness and soreness will lead to a blister. Also think about walking. Many people choose a shoe because they are good to run in… But how do they feel when you walk? Remember, a multistage race can involve a great deal of walking!

Do you have sensitive feet? If so, you can prepare your feet in the run-up to an event. Also make sure your nails are trimmed back. While racing, if you have blisters, stop and get them treated as soon as possible. Take responsibility and learn basic footsore before an event. You need to make sure you can make any necessary treatments. Finally, many races have a medical team that are provided to look after you and your feet. Don’t hesitate to use them, but remember, there may be a big line waiting. Self-care is an excellent way to make sure that you are ready to run in your own timeline.

4 – BALANCED PACK

Not all multistage races are the same. The Coastal Challenge in Costa Rica, for example, is not self-sufficient so a runner only needs to carry liquid, snack food and any ‘mandatory’ kit. By contrast, a self-sufficient multistage race requires you to carry everything. A simple rule is keep everything as light as possible and keep your pack balanced. Luxuries really are luxuries in a race over multiple days so really ask yourself, do I need to take that? You will need mandatory kit as specified by the race and in addition you will need (as a guide):

  • Sleeping bag
  • Sleeping matt
  • Warm layer
  • Spare socks
  • Food (minimum calories are specified per day)

Clothes, shoes, hat, sunglasses –  but you will be wearing these so they don’t go in the pack.

That’s it. Keep it simple and if at all possible, get your pack with its contents as close the minimum weight as specified by the race.

By general consensus, a luxury item is considered a music player (or 2) such as an iPod shuffle.

Also remember that minimum pack weight will be without water, so, if your pack weighs 6.5kg, you will have to add 1.5kg on the start line on day 1. This is where a front pack or a pack where bottles sit on the front works really well. Bottles on the front help balance the front and the back and provide a greater running experience. Also, think about items your need whilst running… it’s not a good idea having them in the back, they need to be at the front so you can access them ‘on-the-go!’

Many packs are available to choose from and you will see two or three are very popular – WAA, Ultimate Direction and Raidlight. Choosing a pack is light choosing shoes; we are all personal. However, keep a pack simple, make sure it’s comfortable and make sure it has little or no bounce when running/ walking.

Consider joining a multistage/ multi-day training camp HERE

5 – PROTECT FROM THE SUN

The sun can be a killer in any race, single stage or multistage – use sun protection and apply it daily. Also use products like arm coolers, a hat and a buff. At aid stations or whilst racing, you can keep these wet which will help cool you. Particularly the buff. If you overheat, slow down and apply cold/ water to the back of the neck. Use UV protective clothing and the jury is out on if clothing should be tight or loose. This often comes down to personal preference.

6 – EAT WELL

Any multistage race is quickly broken down into three phases – running, eating and sleeping. Food is a really important part of any race as it has to perform many functions. Most importantly, it has to sustain you so you will need carbohydrate, protein and fat. Individual requirements will vary but carbs will restore energy, protein will repair and fat is essential as this is one of the primary fuel sources for a multistage race. Remember though, our bodies have an unlimited reserve of fat. It’s important to understand that your diet whilst training may well be very different to when racing. In training you may well have eaten less carbs to teach your body to use fat, but when racing, you need to recover and be ready to run/race again the next day. Have variety in your food as your palette will change with fatigue, dehydration and heat. Real foods are good but dehydrated food also has a place. You also need to decide if you will require a stove for heating water? Don’t think twice about stepping up a little on the organization’s requisite minimum daily dose of 2,000 calories a day, remember though, it’s all weight!

7 – REST

Rest is crucial and how much you get will depend on how fast you run. Front runners have no shortage of rest time, however, those at the back of the race get minimal rest. Make sure you have a good sleeping bag that is warm enough for you and is as light and packs small as possible. You can save weight by not carrying a sleeping matt – general consensus says that carrying one is worthwhile as sitting and sleeping is much more comfortable. Matts come in two types: inflatable or sold foam. Inflatable matts work really well, pack small but you run the risk of a puncture without diligence. Foam matts won’t puncture but they can be bulky.

Make sure you have a warm layer for comfort, temperatures drop with darkness. A jacket (usually down) will also allow you to add warmth while sleeping if required. A lightweight sleeping bag and down jacket is preferable (by general consensus) over a combination sleeping bag that turns into a jacket. A jacket and bag offers flexibility, weighs less and packs smaller but will be considerably more expensive.

8 – PACE

Remember that you have entered a race that lasts multiple days. Spread your effort and have the big picture in mind – pace yourself. Don’t set off too quickly and consider race profiles, distances and cut-off times. YOU take responsibility of when you need to be at checkpoints. A day with a great deal of climbing, soft sand or technical train will take longer, allow for this and be prepared. Most multistage races have a long day and it’s fair to say it is the most feared day – keep some energy back for that day. Remember, the long day often has a generous time allowance so don’t be worried by taking a sleep break midway through.

9 – KEEP ON TRACK

Most races will have markers for you to follow but be sensible and self-aware of the challenge. If a race requires you to carry a map and compass, then please understand how to use them. Carry a Spot Tracker for safety and if you use a GPS such as Suunto or Garmin, remember that these watches plot a route that you can use to backtrack. In a race like MDS it is difficult to go off course due to the volume of people, remember though that dunes are not way-marked and you will be given a bearing to run off. If you are alone or in the dark, an understanding of how this works is a positive.

10 – ENJOY IT

A multistage journey often offers so much more than any single-day race. It’s an experience like no other and friends made in the desert, jungle or mountains will stay with you forever. Also remember that this journey is a hark back to a more primitive and simple time – embrace that. Leave gadgets at home and live a simple life for a week – I guarantee it will change you!

contributions from

Elisabet Barnes, Danny Kendall, Jo Meek, Nikki Kimball and Laurence Klein

Please support this website. I believe everyone deserves to read quality, independent and factual articles – that’s why this website is open to all. Free press has never been so vital. I hope I can keep providing independent articles with your help. Any contribution, however big or small, is so valuable to help finance regular content. Please support me on Patreon HERE.

Lanzarote Training Camp 2020 – Day 8 and 9

The penultimate day of our training camp was a cracker and one that many of the camp attendees have called a highlight.

Our first run was between 8-10 miles and included a climb, traverse and descent of the Montana Soo. It’s a great route and one that pushes many out of their comfort zone as the terrain is often steep, technical and challenging with loose stones.

At the summit it provides a great photo opportunity with Club La Santa off to the right in the distance.

For the more experienced runners, they move fast over the terrain embracing the challenge that it brings. Others move slower, more deliberate and thoughtful. We include it in the camp as it closely replicates the feeling and exposure that one can get at the large Djebel at Marathon des Sables.

After the mountain loop, we all returned back to CLS for a 3 hour break before a self-sufficient run. This is our mini multi-day experience that allows all our clients to run to a bivouac location in ability based groups with packs carrying sleeping bag, essential, dehydrated food for dinner and breakfast and a minimum of 1.5ltr of water. Most packs weigh around the 5kg mark.

We transport tents to the bivouac, rationed water and two gas burners to provide hot water for cooking. Once the runners leave CLS, they are self sufficient.

At the bivouac, they put up tents.

As the sun disappears they test out dehydrated food and simulate a bivouac experience. They understand the weather, the need for warmth and then they sleep under the stars.

Our night started perfectly with beautiful clear skies. Amazing star views and warm temperatures. As the night progressed, the wind increased and very much simulated a stormy night in the Sahara. For many, it was a sleepless night with shaking tents and sand being blown everywhere.

An early breakfast call, self-sufficient breakfast, water rations given and they were then off for another 13-miles of soft-sand and dune training before returning back to CLS.

Our final day has one final talk by Elisabet Barnes and Sondre Amdahl and then a group dinner to say farewell…

The next time we will all meet will be in Morocco for the 35th Marathon des Sables.

Our 2021 Training Camp will be announced soon HERE

Huge thanks to our coaches guides

Elisabet Barnes 2x MDS champion

Sondre Amdahl MDS top-10 and Trans Atlas winner

Gemma Game 2x 3rd place at MDS

Jodie Moss 8th at MDS

Follow on:

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

The 2019 Ultra Mirage El Djerid 100k #UMED – Race Summary

iancorless_UMED2019-203858

The 2019 Ultra Mirage El Djerid 100k #UMED is over and what an epic 3rd edition of the race! Pre-race favourites, Rachid El Morabity and Bouchra Lundgren Eriksen were crowned the champions.

Three editions and three courses, the 2018 and 2019 courses similar but as race director, Amir Ben Gacem said pre-race, the 2019 route would be harder due to more soft-sand in key sections. The route was harder and this was confirmed by all alumni.

iancorless_UMED2019-201326

100km desert based in Tozeur, Tunisia, North Africa brought runners from all over the world to experience something very special in a unique environment. The start and finish at the Star Wars film set made famous as Luke Skywalker’s home – Mos Espa.

The 1st edition had just 60 runners from 12 countries, for 2018, these numbers escalated to over 100 and a remarkable 20+ countries for 2018 and now 168 toed the line in 2019.

iancorless_UMED2019-202203

The Ultra Mirage© El Djerid (UMED) is the first 100km Ultra Trail taking place in the stunning Tunisian Sahara desert. Tozeur is the main city of the Djerid, known for its stunning surroundings.

Soft-sand, small dunes, rocks, dried river beds and multiple oasis, participants had 20-hours to finish the race with very specific deadlines to reach each of the checkpoints which will be between 15-20km apart. Starting at 0700, the race concluded at 0300 with a drop-out rate of 30%.

iancorless_UMED2019-202616

On paper, the 2019 editions of the race, despite a harder route, looked like it may have the bonus of cooler temperatures… Not so, race day proved to be a scorcher with temperatures hitting 40+ degrees causing problems for runners who baked in the intense heat – the checkpoints were too far away for such intense heat!

iancorless_UMED2019-201691

The early stages of the race were dictated by Evgenii Glyva who set a ridiculous pace considering the distance ahead.

iancorless_UMED2019-202541

Tunisian runner, Mosbah Lagha pursued at a distance and quite sensibly, any runner who was hoping to be around at the finish line decided to stay around Rachid El Morabity, the 2018 champion.

iancorless_UMED2019-201792iancorless_UMED2019-201700

Chefia Hendaoui who placed 3rd last year, from the gun, left the top women trailing behind. For over 10km, she actually ran ahead of Rachid finally succumbing and joining the top contenders of Elisabet Barnes, Bouchra Lundgren Eriksen, Oksana Riabova and more.

iancorless_UMED2019-202156

After Cp1, Rachid trailed the duo upfront by over 10-minutes. It was enough for him to decide to react and what a reaction. The desert king closed the distance in no time and with another change of gear pulled away at a ridiculous pace. It took less than 10km for the gap to extend to almost 30-minutes.

iancorless_UMED2019-202592

The question would be, could Rachid hold this pace? In 2018 he crumbled with 20km to go and fought fatigue and dehydration to take victory, but in the process he collapsed in the arms of RD Amir and ended up on IV drips.

iancorless_UMED2019-203786

This year he was prepared. I have seen Rachid run all over the world and here he impressed me like no other time – cool, calm, controlled and metronomic. Somehow, on a more difficult course he ran a new CR crossing the line 8:21:39.

iancorless_UMED2019-203936

Behind the Moroccan, it was carnage as the heat and course took its toll. But early protagonist Mosbah Lagha from Tunisia flew the home flag and battled hard to hold on for 2nd in 10:17:02 ahead of another Moroccan, Rachid Aamimi El Armani who crossed the line in 11:18:21.

iancorless_UMED2019-203977iancorless_UMED2019-203045

For the women, 2018 champion Elisabet Barnes was feeling strong and after cp1 and pushed the pace.

iancorless_UMED2019-202835

Bouchra Lundgren Eriksen was having none of it though and marked the move eventually taking the lead. Bouchra pulled away, an error going off course gave Elisabet the lead once again but Bouchra quickly hunted her down and regained control.

iancorless_UMED2019-203264

After cp2, the heat and soft-sand took its toll with many drop-outs including the 2018 1st and 2nd place runners, Elisabet and Sondre Amdahl.

iancorless_UMED2019-204028

Bouchra was now taking control of the front of the race and last year’s 2nd place, Oriane Dujardin kept her in contact until the final 25% when Bouchra pulled away to take victory in 11:20:54.

iancorless_UMED2019-203239

Oriane was a clear 2nd in 12:02:23 and Judith Havers from Germany placed 3rd in 13:24:06.

iancorless_UMED2019-201543

The story of the day though was intense heat, a tough and relentless course and dehydration. As in any race, nothing is guaranteed. Rachid’s performance was spectacular, the CR may well last for some time!

STARTERS: 168
FINISHERS: 117
ABANDONS / DNF: 51

New record : Rachid El Morabity

Men overall

1. Rachid Elmorabity🇲🇦08:21:39

2. Mosbah Lagha 🇹🇳10:17:02

3. Rachid Aamimi El Amrani 🇲🇦11:18:21

Women overall 

1. Bouchra Lundgren Eriksen🇩🇰11:20:54

2. Oriane Dujardin🇫🇷12:02:23

3. Judith Havers🇩🇪13:24:06

iancorless_UMED2019-203596

You can obtain more specific information from the race website, HERE

RACE IMAGES HERE

iancorless_UMED2019-204748

Follow on:

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

Ultra Mirage El Djerid 100km 2019 Race Preview – Fierce Mind’s Edition

The 2019 Ultra Mirage El Djerid 100k #UMED rolls closer. Now in its 3rd edition, this 100km desert race based in Tozeur, Tunisia, North Africa brings 300 runners from all over the world to experience something very special in a unique environment.

The 1st edition had just 60 runners from 12 countries, for 2018, these numbers escalated to over 150 and a remarkable 20+ countries for 2018 and now 300 will toe the line.

Tozeur is the main city of the Djerid, known for its stunning surroundings it has a mixture of rocky mountains, valleys, salt lakes and desert dunes. The Ultra Mirage© El Djerid (UMED) is the first 100km Ultra Trail taking place in the stunning Tunisian Sahara desert.

A single-stage race that takes runners across a wide diversity of terrain, the start is at Mos Espa, famous as a movie set and tourist attraction as it was the home of Luke Skywalker in the original Star Wars movie. The film set still exists and provides all involved a great opportunity for a photo before or after the race!

Soft sand, small dunes, rocks, dried river beds and multiple oasis, participants have 20-hours to finish the race with very specific deadlines to reach each of the checkpoints which will be between 15-20km apart. Starting at 0700, the race concludes at 0300.

Offering 4 ITRA points and equal prize money for the top female and male athletes, the 2019 edition of UMED looks set to be a great race: #1 EUR 3000, #2 EUR 1500, #3 EUR 500.

2018 Champions, Rachid El Morabity and Elisabet Barnes return to defend their crowns, can they beat the course records? Mohamed El Morabity has a faster time from 2017, (08:48:11) but the race route was very different! Elisabet Barnes set the 2018 record, 10:12:12. However, the 2019 route does have approximately 20% course change, and in the words of Race Director, Amir Ben Gacem:

“From cp3 at 50km is identical to last year: straight long lines in the desert. The first part will be the same for the first 20km across Chott el Gharsa. But between 20km and 50km we are probably changing the route to skip the road section in favour of plain desert. It will be more difficult as there will be no shade at all except at check points, and there will be more soft sand.”

MEN

Rachid is the outright favourite and little more needs to be said, he is the desert king. Rachid’s brother, Mohamed, will also return. The duo, both desert specialists, encountered difficult races in 2018 – the intense heat challenging them. Rachid collapsed at the finish line with dehydration and exhaustion, his brother making the podium after a very difficult final 20km. As desert experts, Rachid a multiple champion at Marathon des Sables, Mohamed equally a desert expert, but often in the shadow of his older brother, they are without doubt favorites for the 2019 title.

Sondre Amdahl from Norway will also return after making the podium in 2018 and nearly upstaging the desert king, Rachid. The final 10km really was a spectacular battle as they traded run stride and cadence to be champion. Sondre has raced at Marathon des Sables where he placed in the top 10. Certainly, the single-stage format and 100km distance will suit him as he proved last-year, however, he has been injured recently and therefore his form may well be below his own exacting standards.

Christophe Le Saux, France, also toes the line. He is a long distance expert, has a great history with MDS and he loves the desert. The men’s race will be interesting in 2019!

 

The UK’s Ben Whitfield will not be a name you know, but mark my words, you will after the 2019 UMED!

WOMEN

Two-time Marathon des Sables champion, Elisabet Barnes, will head up the women’s race and after placing 4th overall, setting a CR in 2018, she is without doubt the favorite. A solid June and July saw Elisabet clock some great training miles which she has tried to maintain throughout August.

Bouchra Lundgren Eriksen will push Elisabet for the victory, a very accomplished marathon runner and podium finisher at MDS, she may well be the one person who challenges the MDS Queen, Elisabet, for victory.

Oriane Dujardin placed 2nd in 2018 and ran a solid and consistent race. With more experience and one year of training, she will once again contend the podium.

Rebecca Ferry has experience in multi-day racing and ultra-running, particularly at the 100km distance. She recently ran CCC and DNF’d, however, she has kept her powder dry since. If she has a good day, she will definitely contend the podium.

Chefia Hendaoui is the female Tunisian hope and she made the podium in 2018 – can she place higher?

As in any race, nothing is guaranteed. As the distance takes its toll, the soft-sand wears the runners down and the heat exhausts, anything can happen. Stay tuned for the action as it unfolds in Tunisia. No doubt, some names will shine that are not mentioned here.

One thing is for sure, the desert, Tunisia and the UMED organisation will provide a special experience for all.

Runners will start to arrive in Tunisia from Thursday 28th and transfer to Tozeur. Friday is registration and briefing and then the action starts Saturday, 0700.

You can obtain more specific information from the race website, HERE

Multi-Day Racing – It’s not complicated

It’s Not Complicated…

Let’s get one thing clear, multi-day racing is simple, it is often over complicated and this creates too many questions and too much confusion.

Let’s hark back to Patrick Bauer’s pioneering days and simplify the process, just like he did. Over the years I have interviewed and chatted with many runners in bivouac and after racing who have done just that, they had applied simple logic and worked out what would work for them. 

Yes, they had taken advice, looked at websites, processed information but importantly they had found out what worked for them. They realized early on that they were an individual and as such, they needed a personal approach to multi-day racing and not a generic one. Not all multi-day races are the same, some are completely self-sufficient, some are semi self-sufficient and others are supported where all you need is transported for you.

When you break a race down, particularly a self-sufficient race, key things are really important:

Pack

Must fit and be comfortable when loaded. Have enough room (but not too much) for all your equipment and provide easy access to fluid. You must also make sure that your race number is visible as per race rules. Think about additional pockets, such as a waist belt for snacks.

Sleeping Bag

Lightweight, packs small and warm enough. I would always recommend a sleeping bag and jacket as it offers more flexibility, reduced weight and reduced pack size. Popular sleeping bags year-on-year are PHD, Yeti and OMM. Read HERE on how to choose a sleeping bag.

Clothes

You just need what you will run in. However, a spare pair of socks is often commonplace and many runners have one or all of the following: a warm base layer, a lightweight down jacket or waist coat, buff and maybe long lightweight pants. Remember, you have to carry everything, so, it’s all about getting the pack as close to minimum weight. At MDS that is 6.5kg plus water.

Sleeping Matt

It’s optional but a good nights sleep is important and usually those who do not take one wish they had. It provides comfort and importantly an insulating layer between you and the ground. Two options exist – inflatable and roll out solid foam. The choice is yours. The inflatable ones offer more comfort, more flexibility in packing but with poor admin, you do run the risk of a puncture. I’ve used inflatable for many years with no issue. A solid foam Matt will last the week with no risks of problems but they roll large and need to sit outside the pack.

Shoes and Gaiters

Shoes (more below) are personal, just make sure they have a good fit, appropriate drop for your needs and suit your run/walk style with enough durability for you. I say ‘you’ because someone like Rachid El Morabity can complete the whole of MDS race in say 21-hours whereas most people won’t even do just the long day in that time – his shoe shoe choice will and can be very different to what most of us need!

Continue reading

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.