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Goal Setting for a MULTI-DAY Adventure or RACE

Posted on September 25, 2022 by talkultra

Before you start a multi-day, be that a race or a personal challenge, one thing is for sure, NOW is the time to set a goal and focus, fine-tune everything, including training, so that you can be at the start in the best shape possible.

First and foremost, have a complete understanding of the task ahead and set a goal or target. This is key not only in the physical adaptations that are required, but also the mental adaptations. There is a huge difference in doing something supported and in doing something self-sufficient. Marathon des Sables a prime example, understand the nature of the event and set a realistic but challenging goal.

MDS is an extreme event that takes place in the Sahara. The nature of the event is self-management both physically and mentally to endure the challenge, survive and reach the finish line. The weather (heat) is one of those challenges and surviving the weather is integral to the nature of the event. As is the ‘self-sufficient’ nature. Other than rationed water and a bivouac, be prepared to endure and complete this event with no outside assistance. Of course, help is at hand, but that help is and should be a safety element that is required in emergency. Equally, if undertaking a solo multi-day experience, do the research, plan routes, look at back-up options, can you re-supply with food, is water available?

Plan and prepare.

TRAINING

We are all unique and individual. Some of us are faster, some are mentally tough, some have a capacity to go for hours and hours and even days and yes, some runners combine all those elements.

Therefore, a multi-day training plan must be used as a template and framework to provide a structure for you, the individual, to achieve your goal.

Be sensible and adjust training plans so that they fit your ability, aspirations, training history and time available.

Think about when you place rest days, when you do long runs and when you work on hills and faster running. A training plan is like a jigsaw puzzle and managing the pieces and adding them together sensibly is how you make a successful and complete picture.

Any training plan is designed to progressively build strength, endurance, and confidence with gradual load increases. Rest is an important element of any training plan, so, rest with the same intensity that you train. Ultimately, you have decided to undertake this adventure, so, enjoy the process and make it fun.

Be specific. Make sure the training terrain, as much as possible, simulates your target event.

Always focus on the goal. Training plans for me start with the goal date and I then count back in time to a start point. That start point for you may well be before the 12-weeks but once you start the plan, focus on the target, and always make every session is as specific to the goal as possible.

For example, if participating in Marathon des Sables, you already know some key and important information:

It will be hot.
You will need to deal with hard and rocky plateaus, but you will also need to deal
with soft sand and dunes.
You will be on rationed food/ calories.
You will only be supplied water to drink, and this is *rationed. In extreme weather such as the October 2021 edition, water rations were increased.
Everything (not the tent) will be carried in a pack, on day 1 this will be at a minimum weight of *8kg. (*Minimum pack weight is 6.5kg but you must carry 1.5 liters of water which equates to 1.5kg.)
You will sleep in an open tent, on the floor using a mat and sleeping bag.
The long day comes on day 4 after approximately 90-100km of running, so, you
need to be able to run for consecutive days and manage your pace and effort.
The long day is (typically) between 70 and 90km and you have one full day, one night and most of the next day to complete it.
After the ‘rest day’ is a marathon.
You can complete the race by covering just 3km’s per hour.
In 2019, the MDS was won by Rachid El Morabity and Ragna Debats in 18:31:24 and 22:33:36 respectively. The last runner was Ka Chun Chan from China in 69:29:16. For perspective, Rachid could have run the race nearly four times in 69:29! We are all individual.

Key elements each runner needs for a multi-day like MDS.

You need to be mentally tough.
Physically strong to endure multiple days of back-to-back exercise.
Strong enough to carry a loaded pack and still move at a good pace.
Adapted to function on restricted calories and food choices.
Able to drink only water.
Adapted to perform and function in heat.
You need to be able to walk.
You need to be able to handle un-planned situations.
Have A, B and C goals.
Be self-sufficient.

Multi-day racing and multi-day adventures are unique and particularly self-sufficient ones when you must carry all you need for the duration of the event. In a race, you will carry clothing, sleeping bag, sleeping mat, essential items and food for the duration of the event. At MDS minimum weight is 6.5kg plus water. Just as you prepare physically and mentally, also be meticulous with equipment and food preparation. You ideally need your pack to be 6.5kg and no more… Additional weight is additional stress.

If fastpacking, you may possibly be as above, but you will need to carry your own tent and you will need to re-supply with water en-route either using natural water supplies or utilizing retail outlets.

Be specific and understand the demands of the event you are undertaking and plan accordingly.

WHAT SHOULD A TRAINING PLAN LOOK LIKE?

All plans need to be progressive and geared towards the end goal of a multi-day like Marathon des Sables or a fast-packing adventure.

Remember, we are all individual, so while a generic plan may provide a guide and structure from which to work from, it’s important to adapt and tweak to individual needs. For example, the training plan for someone who is trying to be top 100 at a race will vary greatly to someone who hopes to complete and not compete.

Each week will typically have one or two rest days.

A simple strength training structure that can be done at home or in a gym.

Hill sessions and speed sessions (tempo/ intervals/ fartlek) have a place in any training plan, but the quantity and duration will depend on what type of runner you are and what your aspirations are.

Long sessions are essential and most certainly, an element of back-to-back sessions will help adapt the mind and body for the challenge ahead. However, injury risk goes up with any block like this, so, it needs to be placed carefully with adequate rest and recovery.

Learn to walk. There is a huge difference walking with purpose and pace to ‘just’ walking. Except for the top runners, walking is an integral element to a successful completion of a multi-day race or adventure. Many only realise during the event. Get walking dialed in training.

Do some specific work with a pack and weight BUT be careful as it is easy to get injured.

Think of training as blocks of 4-weeks, build for 3-weeks and then rest/ take it easier on the 4^th. An example could be as below.

The final phase of a training plan should taper to allow you to be strong and fresh when the start comes, typically this 2 or 3-weeks long. This a perfect time to add specific race adaptations such as heat training, preparing for humidity, preparing for a cold environment and of course fine-tuning equipment and packing.

CONCLUSION

Multi-day running or racing is exciting and adds many more elements to think about than ‘just’ running. Taking time to plan training and working to a goal is a worthwhile and constructive – it gives you something to aim for!

Further reading:

MDS 2021 Summary HERE
The Ultimate Guide to Desert Multi-Day HERE
Fuelling for a Multi-Day HERE
How to find your Running Shoe size and fit HERE
Sleeping Bag for an Adventure HERE
Ten Top Tips for Multi-Day HERE
Top Tips to better Multi-Day Running HERE
Multi-Day Running in a Rainforest HERE
Fastpacking – A Guide HERE
Fastpacking Light – HERE
Fastpacking and Camping in Winter HERE
Fastpacking in Nepal HERE
Poles for Running and Walking HERE
Sleeping bags – PHD, Sea to Summit and Rab HERE

Recommended Races:

Marathon des Sables, Morocco (self-sufficient)
The Coastal Challenge, Costa Rica (supported)
Everest Trail Race, Nepal (semi self-sufficient)

JOIN OUR MULTI-DAY TRAINING CAMP IN JANUARY – INFO HERE

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Lanzarote Multi-Day Training Camp 2022 – Day 4 and 5

Posted on January 15, 2022 by talkultra

Day 4 of the Lanzarote Multi-Day Training Camp was after a sleepless night in bivouac. The wind started at midnight and built through the night making for a ‘perfect’ test scenario for a multi-day race, particularly one in a desert.

Tents were broken, clothing items were lost, tents (those that survived) were full of sand and all the participants had a great learning curve that ultimately was a priceless experience.

After a dehydrated breakfast, we split in to four groups, Inge taking a walking group, Sondre taking a run/walk group and Ian and Pierre taking run groups. Distances varied for the groups but Ian and Pierre took on a new route for the Lanzarote camp which totalled 18/ 20-miles and over 1000m vert with El Castillejo (615m) and Peñas del Chache (673m) the two high points. The wind made the challenge all the harder.

From the summit, you have great views of the ocean, Famara, and off in the distance, La Santa.

Back in Club La Santa, Elisabet and Pierre hosted a talk, Elisabet addressing foot care/ taping and Pierre bringing his physio skills to great use with a talk and practical on how to look after your body.

At 1730, Ian did a practical demonstration on compass and how to follow a bearing. An often neglected but required skill for races such as Marathon des Sables.

As day 4 concluded, the winds and ‘*Calima’ raged on. While the winds and sand bring a challenge, they are perfect for a training camp providing the clients with a great opportunity to really experience and learn.

*Calima – Link

Day 5

The winds raged on and the Calima intensified. Day 5 started with a soft sand/ dune run and we warned all participants to be mindful of the Calima and suggested wearing Buff (or similar) to protect nose and mouth. The reality was we had perfect sand storm conditions to run in.

After 10km of running in a strong headwind, battered by sand, we eventually settled in a soft-sand and small dune area to practice skills.

While many may consider strong winds and sand make for miserable running, we were all thankful of the opportunity that these conditions brought. Running in a sand storm takes skill, patience and a required mental approach.

With 20km done, it was a great morning of running and learning.

The afternoon talk by Elisabet and Sondre was about equipment, packing and how to ensure you choose the correct equipment for your desired race and how to get as light as possible without compromising what you need to race safely and effectively.

At 1730, the final session of the day was done by Ian who discussed poles and how to use them.

Day 6 tomorrow is a big day… A marathon over a point-to-point route starting in Uga and concluding at Club La Santa.

Interested in our 2023 Training Camp? Info HERE

Photo Galleries HERE

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Marathon des Sables 2021 #MDS – Stage 5

Posted on October 8, 2021 by talkultra

The 35th Marathon des Sables drew to a conclusion today with stage 5, the last official timed stage of the 2021 race. Tomorrow is the compulsory charity stage which is not taking in to consideration for overall ranking.

It’s a classic marathon stage and as such has become a tradition of the MDS. Just 351 runners started the day, 50% of the original line-up that started day-1.

The 35th edition was always going to be memorable after three postponements, and while many thought this edition would be about handling a safe race around Covid, the reality was far from this. Covid has arguably not been mentioned or discussed since the start of stage-1. Instead, intense heat has been a major consideration, the death of a runner on day 2 and diarrhea and vomiting spreading through camp like a fire. The combination of self-sufficiency, rationed water and food, heat and sickness has all been too much for many and this is reflected in the finishing numbers. People were exhausted. Currently the exact cause of sickness is unknown or confirmed, it could be hyperthermia, bacteria, a bug, virus or maybe a combination of elements?

Starting in two waves, 0700 and 0830, runners had 12-hours to complete the course. The men’s race came down to a furious sprint with Mohamed El Morabity pipping a revived Mathieu Blanchard to the line.

Young sensation, Aziz Yachou placed 3rd and the boss, Rachid El Morabity placed 4th and in the process won his 8th Marathon des Sables.

The ever smiling and happy Tomomi Bitoh won the ladies race with a strong run. She was full of emotion and tears at the finish. The realisation of an intense week coming to a dream ending.

Aziza Raji finished 17-minutes later but her overall victory was secure and finally, a Moroccan female top-slot on the podium was a reality, the last occasion being 2008/ 2009 with Touda Didi.

Aicha Omrani had a tough day finishing down the field and although she retained a podium place, the strong run bt Tomomi elevated her to 2nd and placed Aicha 3rd overall.

Needless to say, it was an emotional day as the 351 starters streamed in. Every and any finish at MDS is coveted, but this 35th 2021 edition may well just be the most coveted. It’s been an emotional rollercoaster for all concerned. Considerable highs and lows have taken its toll and the elation of the marathon day finish line and the sight of a medal is a pleasure for all.

For now, it’s time to celebrate the race and finishers. Send our love to the fallen and his family and remind all those who this year who were forced to withdraw, that they were in the arena.

“It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself in a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat.” – Roosevelt

RESULTS

Rachid El Morabity 21:17:32
Mohamed El Morabity 21:32:12
Mérile Robert 22:39:02

Aziza Raji 30:30:24
Tomomi Bitoh 34:39:17
Aicha Omrani 35:47:48

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How to deal with Race Postponement

Posted on January 24, 2021 by talkultra

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.

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

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 3^rd. 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 35^th 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!

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

*****

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Lanzarote Training Camp 2020 – Day 8 and 9

Posted on January 13, 2020 by talkultra

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

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