The Coastal Challenge 2015 (#TCC2015) is point-to-point race starting in Quepos and finishing in the stunning Drakes Bay close to the border of Panama. The 230km route weaves in and out of the Talamancas (a coastal mountain range in the south west corner of the country) providing a true multi terrain experience.
Participants are required to balance the distance, severity of the terrain and a tropical climate to reach the finish line. Jungle, rainforest trails, mountain trail, single track across ridge lines, highlands and coastal ranges lead into pristine beaches, rocky outcroppings, reefs, river valleys, river and estuary crossings to provide an ultimate journey.
I caught up with two of the male contenders for overall victory in the 2015 edition just the other day: Joe Grant and Speedgoat Karl Meltzer (read HERE.) Today we have a catch up with Anna ‘Frosty Frost and Samantha Gash.
Anna Frost– Salomon
You have been back home in the Southern Hemisphere over the Christmas period, what have you been doing to prepare for TCC?
Well, it only seems like yesterday the 2014 race season finished. So I have been having a break and catching up with family and friends after a long race season away from home. It has been a wonderful hot summer so I have naturally been getting used to the heat and enjoying some beach runs and swims! It is a perfect time to be in the mountains on overnight adventures so I have taken the opportunity to get some long days back to back.
You managed to experience the TCC race in 2014 without racing, how beneficial has that been in preparation for the 2015 race?
I learnt a lot about the course and was able to see the challenges without putting myself through them. Although nothing really prepares you like the experience itself. I hadn’t expected such long beach sections so I have been making the most of living beside the beach and doing most of my runs there.
Your mum is joining you out in TCC. That’s going to be quite special. Are you planning making this a holiday race?
Yes, my mum is joining me which will be fabulous to be able to share this part of my life with her. Stages races are so social and exciting everyday so for spectators to get involved is really nice for everyone. I got my travel blood from my parents so she is definitely looking forward to seeing somewhere new and in a new way through my race. (Im not sure what you mean by a holiday race) I am not fully back into race mode or training hard as I have a long season ahead, but this race will most definitely give me a good base to kick start the year.
Any tips for all those taking part?
Drink lots of water, anytime you go past water submerge yourself to fully cool down, drink some replacement fluids afterwards and even in the morning and then drink some more water. It is so hot there…we are all going to need it.
Samantha Gash
You have been back home after South Africa, what have you been doing to prepare for TCC?
I spent Christmas and New Years in New Zealand with my partner and fellow ultra running friends. It was only my second overseas trip in four years that didn’t revolve around a race! We spent everyday outside, running some incredible trails and hiking hard up some mountains. Although it wasn’t planned to be so, it was great training for TCC.
You had a wonderful no racing multi day experience in South Africa. Great preparation for TCC but have you recovered?
To be honest I wouldn’t say I have recovered 100% yet. I get more tired after a run and mentally my mind isn’t yet committed to doing long runs for the purpose of training. It would be easier to be hard on yourself for feeling weaker whilst climbing hills and weary after a 20km run, but it is to be expected after what we experienced – both from a running and preparation perspective.
You have multi day racing dialled. What for you are the secrets of racing/ running day after day?
Be strategic in how you attack each stage. I personally like to think of the entire race as an arch as opposed to separate stages. There will be times where you may choose to run more conservatively to complete the entire arch. Nutrition and how you choose to recover between the stages is also important. So, I will aim to get some rest after each days run in addition to a good nights sleep.
Any other tips for all those taking part?
Have fun, look around and get to know the other competitors. These are the things you will probably remember more than how you placed.
The 2015 #TCC2015 starts on January 31st and finishes on February 7th. Daily reports and images will be available on this website and you can follow Facebook and Twitter#TCC2015
The Coastal Challenge Facebook page is HERE and the race website is HERE
The 11th edition of The Coastal Challenge 2015 (#TCC2015) is just weeks away. For those in the know, the TCC is a gruelling multi-stage race that takes place along the tropical Pacific coastline of Costa Rica. The 230km route weaves in and out of the Talamancas (a coastal mountain range in the south west corner of the country) providing a true multi terrain experience.
A point-to-point race, the course starts in Quepos and finishes in the stunning Drakes Bay close to the border of Panama. Simple in concept, the TCC provides an extreme challenge that tests each individual runner. Participants will need to balance the distance, severity of the terrain and tropical climate to reach the finish line.
If you enjoy long distance running and adventure then The Coastal Challenge is for you and will prove to be a tremendously rewarding achievement. Jungle and rainforest trails, mountain trail and single track across ridge lines, highlands and coastal ranges; pristine beaches, rocky outcroppings and reefs, river valleys, river and estuary crossings. It’s an amazing course.
Following on from the incredible 10th edition line up (2014) that included Philipp Reiter, Nick Clark, Julia Boettger, Veronica Bravo and men and ladies victors; Michael Wardian and Jo Meek, race director, Rodrigo Carazo has once again provided a stunning line up for 2015.
Two of the male contenders for overall victory in the 2015 edition are Joe Grant and Speedgoat Karl Meltzer. I caught up with them to find out how training has gone in the final build up to the race.
*****
Speedgoat Karl Melter – Hoka One One, Red Bull
Karl, you have your mojo back! Is the TCC directly attributable for that?
I definitely have my mojo back. I am looking at the TCC as a great week of running, with some harder runs, some good runners to run against, and to hopefully not get ‘chicked!’ Which I suspect I will. The race has motivated me to come to Zion Canyon and run some multi-long days in January which is great. I also look at it as an interesting test of my fitness. I’ve had 3 decent months so far, with the exception of a mildly aggravating neuroma, which will never go away, so I will just continue to run and manage it.
You are no stranger to running day after day having done the AT (Applachian Trail) and Red Bull Pony Express, have you done anything specific in training for TCC?
The AT and the Pony Express trail, being much longer days than the TCC really aren’t that comparable. The Pony was a cakewalk because it was not a race. The AT was just about surviving the distance daily. The TCC is much shorter and faster each day, The real key is recovery, so I suspect, I’ll be sleeping plenty and resting a great amount after each day to see how that pans out.
***
I’ve been toying with recovery the past month after long runs. I will likely take in some Ultragen and remain motionless for about 30 min. Eat more. Take a nap with legs elevated for about 2 hours. Then go for a walk about 1-2 miles to loosen the legs again… then eat again! At least that’s the plan for now. I”m sure it depends on what’s going on too, but the nap is important as well as the walk later in the day.
Any other tips for all those taking part?
Don’t drink as much beer as I will. 🙂 Enjoy more than anything and try and plan to be the “chaser”, not the “chasee” after day 3. I’m hoping to be the guy who gains momentum after day 3, rather then going out with the fast guys on day 1 and frying myself. It’s far more entertaining for me to run that way.
Joe Grant – Buff, Arc’teryx, inov-8
You have been back home training in the snow on skis and the ‘phat’ (fat) bike. Will that all work well for your run legs at TCC?
I find that both the ski and biking help develop a lot of power while minimizing the impact on the body you get from running. I can get a lot of vertical in, have a good long day of training where I feel tired, but not banged up. At this point in the year, I think it’s a very sustainable practice and will set me up nicely for spring/summer racing. TCC will definitely be a bit of a shock to the system, particularly the heat, but that’s partly why I’m interested in the race as it will be a great early season training boost.
Are you doing any specific preparation for the heat of TCC?
I did go down to Arizona to visit my uncle over the New Year. I was hoping to get a bit of heat training in down there in the desert, more of a mental thing really to break out of the winter cycle back home. The weather was surprisingly cold though and I only got one warm day of running in shorts. Heat is certainly my biggest concern for the race.
Multi day racing will place different demands on you in comparison to one long push (like in a 100-mile) do you have any thoughts or strategy for TCC?
I’m approaching the race like a demanding week of training with slightly longer mileage and more intensity. What I’ve found in multi-day races (in a single push) is that even a small amount of sleep and rest can do wonders for recovery. I’ll just need to remind myself during the race, that even if I’m feeling particularly bad on one day, good food and solid rest can really turn things around on the next. It’s a patience game and being able to spread your effort out evenly over the course of the 6 days.
Any tips for anyone taking part in a similar event?
I’d recommend really paying attention to all the little details that can improve your comfort and recovery during the week. It’s easy to be too tired to clean your shoes or tend blistered feet or chaffing after a strenuous stage, but taking care of those little things will pay off. It’s worth having clean, dry clothes to change into particularly at night to get good rest and feel ready to tackle the next day.
The 2015 #TCC2015 starts on January 31st and finishes on February 7th. Daily reports and images will be available on this website and you can follow Facebook and Twitter #TCC2015
The Coastal Challenge Facebook page is HERE and the race website is HERE
In just 30-days, the 2015 multi-day The Coastal Challenge will get underway. It’s an exciting prospect! We recently announced the female top runners – ANNA FROST, NIKKI KIMBALL, SAMANTHA GASH and VERONICA BRAVO. Today we announce the men’s field:
SPEEDGOAT KARL MELTZER
JOE GRANT
IAIN DON WAUCHOPE
Race director, Rodrigo Carazo and the TCC team have once again excelled in providing a top quality elite line up making The Coastal Challenge the ‘must-do’ multi-day stage race in the world.
The ‘TCC’ is a supported race. Each day base camp is moved ahead and awaits the runner’s arrival at the finish. Equipment is kept to a minimum allowing runners to travel light and fast.
Karl Meltzer (Hoka One One/ Red Bull) affectionately known as Speedgoat needs to introduction to the ultra world. He is Mr Ultra Running. A professional runner since 1999, Speedgoat has won more 100-mile races than any other runner on the planet. Ironically, he says he has never run a multi-stage race but he has completed the Appalachian Trail and the Pony Express Trail.
In 2006, Speedgoat won 6 100-mile races and the award Ultra Runner of the Year! A strong and fierce competitor, Speedgoat is one of the most respected ultra athletes in the world and his presence at the 2015 The Coastal Challenge is a great honour.
Joe Grant (Arc’teryx, inov-8, Buff) is a Brit who grew up in France who now lives in the USA. A passionate writer and photographer, he has gained a reputation as an adventurer. He has a passion for moving fast and light over long distances and although he has never run a multiple day race, he has experienced epic races such as the Iditarod and Tor des Geants.
Placing 2nd at the 2012 Hardrock 100 is almost certainly a highlight in his career, however, he is a man who is all about experiencing a race in it’s entirety. “I see my life as a continuum of experience, perpetually in motion, changing and becoming, a confluence of ideas, people and places. The happenings of the past feed into each other, shaping who I am today, not as static, separate events to check off a list or rungs on a ladder of accomplishments and failures, but rather as small parts of a whole that make for the totality of my experience.”
Joe is excited about travelling to Costa Rica and experiencing a new place and environment. He also relishes the opportunity to toe the line against some great competition.
Iain Don Wauchope (The North Face SA) recently won the Salomon SkyRun in South Africa. He covered the 100km course in a blistering time of 12-hours and 8-minutes; a new course record. (Ryan Sandes set the old course record.)
Residing in South Africa, Iain has a history in adventure racing and therefore the TCC will be an exciting opportunity for him to test his multi-day skills over a new format and in a new location.
A multiple victor of the iconic OTTER race, Iain is considered to be one of the best ultra, trail and mountain runners in South Africa. “I am not getting any younger and the opportunity to race in Costa Rica against such a quality field is a dream come true.”
*****
Interviews with all three men to follow – watch this space.
The eyes tell the story—they look through you. Deep in focus, almost blinkered like a horse, Jo Meek has only one purpose. To run as fast and as efficiently as possible over six days and win the 10th edition of the 2014 The Coastal Challenge (TCC) in Costa Rica.
I had seen this look once before, at the end of stage 1 of the 2013 Marathon des Sables in Morocco. Sitting in a bivouac, Meek, 36, of Fair Oak, New Hampshire, had just excelled on the first day of the race. I, like others, looked around in wonder and asked the question, “Who is Jo Meek?”
By the end of that 28th Marathon des Sables, no more questions needed to be asked. Meek placed second at her first Marathon des Sables behind Trail Runner Contributing Editor Meghan Hicks.
Switching from the dunes of the Sahara to the beaches and rainforest of Costa Rica was always going to be a cathartic moment for Meek, particularly when one considered the slated seasoned competition: Julia Bottger, Veronica Bravo and Anna “Frosty” Frost. Unfortunately, Frosty had to withdraw from the race just days before the start. While disappointed at not having the opportunity to test herself against one of the best female mountain-ultrarunners in the world, Meek was unfazed: “It changes nothing. I am here to race and race hard. I would have loved to have Anna push me but you know what? I can push myself pretty hard.”
Places are currently available for the 11th edition of the 2015 The Coastal Challenge, once again it will prove to be an exciting and exhilarating experience for each and every participant.
The 2014 edition of The Coastal Challenge, Costa Rica gets underway in less than 1-week. Runners from all over the world will arrive in San Jose in preparation for the journey down to the coast to Quepos and the 10th edition of the “TCC”.
“It’s a decade of exploring, adventuring and discovering Costa Rica and the beginning of a bright new decade to come!” Rodrigo Carazo
Rodrigo Carazo (Costa Rican architect and adventure racer) and Tim Holmstrom (race director and Lost Worlds Racing founder) have pulled together an incredible field for the race and without doubt it will arguably be one of the most competitive multi-day races of 2014.
“Reaching the 10th edition is a milestone that is both humbling and gratifying. It is a privilege and not to one to be taken lightly. It represents a massive amount of work over those 10-years by all those involved. As it transformed from concept to a fully realized dream, we had no idea it might weather all storms and remain 10-years later as a race that could attract runners from all over the world. We are happy and grateful to have made it this far, accomplishing much with little more than hard work, persistence and vision. We look forward to many more years to come and making many more new friends from around the globe.”Tim Holmstrom
Elite runners will toe the line in Quepos with everyday runners, they will all have one purpose in mind, to embrace the tough and technical challenge that lies ahead of them and enjoy every moment. For many, to be on the start is already a victory; the journey will provide the icing on the cake.
Steve Diederich (http://www.thecoastalchallenge.co.uk) the UK agent for the TCC had this to say, “The Coastal Challenge has come of age and has joined the exclusive club of iconic multi-day ultras – with the added twist of a backdrop of some of the most breathtaking rainforest and coast on the planet and accompanied with now legendary catering that outclasses any other event. The TCC in 2014 is a vintage race in the making.”
Known locally as the Rainforest Run, the TCC is a 236km stage race over 6-days that weaves in and out of a lush and tropical Pacific coastline. The Talamancas – a coastal mountain range spread across the southwest corner of the country – provides not only a stunning backdrop but also many of the tough and technical challenges that the runners will face on a day-to-day basis.
Beaches that last km after km are interspersed with dirt tracks, mountain paths, dense jungle, ridges, water crossings, open plains and highland; Costa Rica is bursting with variety. In addition, add 40deg temperatures and high humidity, the TCC is no easy challenge.
Unlike other multi day races, the TCC is supported. Each day camp is moved ahead and awaits the runner’s arrival at the finish. Running light and fast, runners are able to keep equipment to a minimum and as such, racing is extremely competitive. The 2014 edition of the race is proving to be extremely exciting, particularly when one looks at the line up of runners.
Gemma Slaughter from Canada is returning as defending champion of the race. By her own admission she is a newbie to ultra running. One year on, Gemma has embraced the challenge to return to coastline of Costa Rica for what she calls, “the opportunity of a lifetime”. However, Gemma will have her hands full. Julia Bottger (Germany), Anna Frost (New Zealand) and Jo Meek will create a stunning spectacle and highly competitive race. To put this in perspective, we only need to look at some of the career highlights of these incredible ladies:
Julia is a strong and fierce runner. By her own admissions, she may not be the fastest runner on a course but she brings great strength, endurance and grit. Julia loves tough and challenging courses, without doubt she will embrace the TCC. Career highlights: TranMatinique winner 2013, Ultra Trail Atlas Tarabouki winner 2013, 2nd Sardona Ultra Trail 2013, 2nd Grand Raid des Pyrenees 2013 and in addition to these incredible results, Julia has placed 2nd at the super tough Tor des Geants in 2010 and placed 3rd at Diagonale des Fous in 2012.
“My training is going very well. As our winter is not really a winter this year I could run a lot in the mountains and do some cross training. But I noticed that my winter break was a bit too short. Last race in Martinique is not long ago. As well as I would like to focus on the Transgrancanaria race in march I have a bit of a problem on what kind of training to focus on.. But I feel great and healthy – that’s the best. I am really looking forward to the warm temperatures, beaches, new country and new people. And I am excited about doing a stage race again – has been a while. It is different from Ultratrails and very challenging. I love sleeping in a tent, having a very simple life out in the nature – so the Costa Rica Coast Challenge sounds like great fun.”
Anna has had a tough 2013 fighting recurring injuries but the end of 2013 and the beginning of 2014 has allowed Anna to find a great place, not only physically but mentally. It’s going to be a pleasure to have ‘Frosty’ on the trails of Costa Rica. Career highlights: Transvulcania La Palma winner and course record holder 2012, winner Speedgoat 50k 2012, winner La Maxi Race du Lac d’Annecy 2012 and 2nd Cavalls del Vent 2012.
“I am just super excited to be in a new and wonderfully exciting place – Costa Rica – with new and old friends. got my bikini and snorkel packed, oh and I guess some running gear would be good too!
Jo Meek comes to the TCC as a relatively unknown runner, however, a stunning and strong performance at MDS in 2013 confirms that Jo will be pushing hard at this race and for me, she is a hot favourite for victory! Career highlight: 2nd overall 2013 Marathon des Sables.
“I am busy packing my bag ready for this amazing experience that lies ahead of me. I am a little nervous because I want to race the best I can but more excited than anything else. As I reflect back on my training I am pleased. It has gone really well and because of it I qualified to represent my County (Devon) and then the South West Region which was a privilege with these ageing pins of mine.”
On a final note, we have just had news that Veronica Bravo (Chile) will attend the race. This adds a new and exciting element. Veronica is famous or should I say infamous for suffering frostbite in 2006 and then returning to running after fourteen operations. After 19-months of recuperation she returned to racing.
The men’s race is looking to be a classic in the making, defending champion and multiple TCC winner Dave James is not returning to Costa Rica, this therefore leads the door open for not only a new winner of the TCC but maybe a course record… who knows.
Philipp Reiter (Germany), Nick Clark (UK), Martin Gaffuri (France), Mike Wardian (USA), Carlos Sa (Portugal) and Vicente Juan Garcia Beneito (Spain)
Philipp is an incredible talent. His growth in the professional ranks for such a young age has had many look twice and draw comparisons with his Salomon teammate, Kilian Journey. Philipp races hard but knows how to relax and enjoy the experience too. Costa Rica is going to be a dream come true for young German. Career highlights: Winner Salomon 4-trails, multiple winner of Zugspitz, winner of the TransAlpine and many more.
“I am very excited – in exactly ONE week I am sitting in the plane to central America! This year the winter here in Bavaria (south Germany) is unusual warm and almost no snow, which is very bad for skiing but good for trail running. As I usually barely run in winter time (1-2 times a month) I have done more km’s than the years before and it feels much better (if my feeling is right). I am worried about the climate change and the jet-lag of the long travel (27 hours from door to door) as I have only ONE day to make my body adapt to the 30°C and the high humidity. But I am so looking forward to explore jungle trails, see the beauty of the rainforest and to get to know new runners from all over the world! The tropical plants and wildlife is said to be unique, no need to mention the beaches of the Pacific ocean. Another thing I am afraid are snakes (brrrr) and I don’t hope to see any of them.”
‘Clarky’ comes to Costa Rica and the TCC as one of the most respected 100-mile runners in the world. His 2013 performance in the Grand Slam of ultra running (4 100-mile races) was nothing short of spectacular. His consistent performance at Western States 100, Hardrock 100 and other tough and challenging events places him at the ‘to-watch’ list irrespective of the race or the distance. TCC will be no different. Career highlights: Wasatch 100 winner, 2nd Leadville 100, 3rd Vermont 100, 1st Fuego Y Agua and that is just 2013
“I am very much in base-building mode for the summer season right now, and really only starting get back after it in late December after a long break post Grand Slam. That said, I have been trying to put together a few longer back-to-back runs the past few weeks to try and replicate a bit the daily grind of a stage race. Other than that I’ve been logging lots of easy paced mileage with a focus on vertical gain. I feel like I’m in decent shape, if not particularly sharp, which should be just fine for a longer stage race like the Coastal Challenge.”
Martin had a breakthrough in 2013 participating on the ISF Skyrunner® World Series. Without doubt, Martin will add a surprise element to the racing and who knows, he may just turn a few heads. Career highlights: 7th Ice Trail Tarentaise, 8th UROC, 13th TNF50 and 21st Transvulcania La Palma
“So, one week to go… training only just started again after a 3 weeks break in December and all my long runs have been performed in the snow. I’m just coming home from a night out so at this very moment I’m feeling pretty… drunk. I’m most looking forward to catching up with good friends and make new ones and I’d say my only concern about this week will be to deal with mosquitos!”
What can you say about ‘Wardian. He is a prolific runner from anything from a 5k to the 135m Badwater Marathon. He is unstoppable; racing week in and week out he will often race 2-3 times a week. He has speed and endurance and in addition knows how to race over multiple days as he showed by placing 2nd overall in a previous edition of the Marathon des Sables. Career highlights: 3rd JFK50 2013, 2nd UROC 2011, 2nd IAU 100km 2011, 3rd Badwater, 11th Comrades and 3rd Marathon Des Sables plus many, many, more.
“I am most looking forward to pushing my body for a week straight and to see how it does with the terrain, heat, climbs, descents, and for course the recovery…that is always interesting me. I am also looking forward to exploring the countryside, mountains and Rain forests of Costa Rica, I have been to Costa Rica a few times but never for very long and each time I go I know I am missing a lot so this time I hope to get an even fuller and more robust experience.”
Started running ultras in 2008. In a relatively short period of time, Carlos has established himself not only as one of the top multi-day racers in the world but also as great runner in the mountains. Repeated top-10 performances at Marathon des Sables and TNFUTMB will without doubt mean that his presence will be felt a the front of the 2014 TCC. Career highlights: 4th UTMB 2012, 5th UTMB 2011, 8th Marathon des Sables 2011 and 1st Grand Raid des Pyrenees.
“I haven’t done any special preparation for the TCC. I am currently doing my normal day-to-day training for a mountain race. My objective is to enjoy this hard race, and have an adventure in a different environment. I have been told Costa Rica is unique. I would like to be in the first 5, but we shall see, I have not run any race since the last UTMB and I’m far away from my optimum capacity.”
Vicente may well not be a runner you know… however, you should! Coming into the TCC he is arguably the most prolific and successful multi-day racer around. Just recently he was the winner of the Grand To Grand Ultra in Utah and winner of Ultra India Race 2014. He has raced in Chile before and I can’t help but think he will make his presence felt each day as the racing unfolds at the 10th edition of The Coastal Challenge. Career highlights: Winner of the 4 Desert Races in 2012 – Atacama (CETRhile), Gobi (China), Sahara (Egypt) and Antartica. NB* Ryan Sandes is the only other under to achieve this but Vicente is the only person to do this in one year!
The stage is set for the 2014 The Coastal Challenge. The action starts on Sunday February 2nd and culminates at the incredible Drakes Bay 6-days later.
Daily updates will be available on via iancorless.com website and on twitter @talkultra
In addition, the TCC Facebook page HERE will have updates.
Question – “Ian, are you free the first 10 days of February?”
Answer– “I leave Spain today and I am back in the UK late tonight. I have a busy morning on Saturday and I have some interviews to do Saturday afternoon but I will be free around midday to chat if you are? Alternatively drop me an email. Hope you are well? February should be okay, lets discuss.”
Reply– “Great, so you can go to Costa Rica for the multistage ‘Coastal Challenge'”
Answer – “Erm, yes! of course”
So, with just 4 weeks to prepare I was suddenly thrust into a week in the jungle. A whole new experience for me but one that I am so excited about! The Coastal Challenge.
I would normally be thinking to myself this is awesome. I get to go to Costa Rica, take part in a 6 day multistage, take photos, write an article and of course get some interviews. Unfortunately my long term knee injury is going to stop that… 225km over 6 days will just be too much and of course, I am not fit! Well, not race fit.
But as I said to my client and the RD, I think it is important to go these events and see it from both sides. If I am taking part, I wont see what is happening at the front of the race. I wont see ‘the race’ for the win. I also wont see the logistics and planning that go into a race like this. My trip is all about understanding every aspect of this race. So I am happy. I plan to dip in and dip out of stages but ultimately report on and bring back a whole series of images and stories that I can relate back to readers and listeners worldwide.
The first question I had was, can I die?
Heat Illness and Dehydration
Individuals who are not well conditioned traveling in hot, humid environments are susceptible to both heat illness and dehydration. Heat illness includes both very benign conditions such as heat rash as well as life threatening conditions including heat stroke. Participants should carry enough liquids to ensure hydration during the event. It is important to eat and drink appropriate amounts of liquids with electrolytes during the event to reduce the incidence of hyponatremia. Water has not been an issue in previous Coastal Challenge’s, however, this year portions of the race will be through agricultural areas that will require purification before drinking.
Plants and Animals
There are 135 species of snakes in Costa Rica with 17 being considered dangerous. Mostly these are members of the Viper, Coral and Boa families. The best prevention is watching your path and being aware.
Water Safety
While the water in Costa Rica is generally considered among the safest in Central America, traveler’s diarrhea does occur. It is advised that any water be treated prior to drinking unless its safety can be guaranteed. Speak to your Family Physician about treatment issues (Pepto Bismol, Antibiotics, etc.)
Sun
February is considered the dry season so expect warm temperatures with average highs of 20-25C/70-85C depending on altitude. Furthermore the race will be going through some of the driest areas of Costa Rica. Proper sunscreen is essential (SPF 15 or greater) with enough to last multiple daily applications for the entire race.
Okay okay, that sounds okay… the chances of survival are pretty good. So then, what is The Coastal Challenge?
225km
Costa Rica
Supported stage race
6 stages
February 2013
The “Rainforest Run” promises to be spectacular and challenging. The course has been designed to emphasize point-to-point racing, which will put the “finish line” at or near camp at the end of each day’s race. The course is measured and will be marked. You will be given accurate course measurements and maps (Google Maps, Nat Geo maps) with route profiles for terrain, approximate distances and elevation gain or loss.
Set along Costa Rica’s tropical Pacific coastline and weaving into the Talamancas, a coastal mountain range in the southwest corner of Costa Rica. The race finishes near the border of Panama in a small and serene fishing village that until recently was only accessible by fishing boat.
Mountain, trail, rainforest, single track, across ridges, highlands and coastal ranges. We will run along beaches, rocky outcrops, reefs, river estuaries and the race finishes in the Corcovado National Park, one of the premier rainforest experiences in the world. A Unesco World Heritage site it defies description.
The course has a total elevation gain of more than 34,000 feet.
What is a Rainforest?
Rainforests are forests characterized by high rainfall, with definitions based on a minimum normal annual rainfall of 1750–2000 mm (68-78 inches). The monsoon trough, alternatively known as the intertropical convergence zone, plays a significant role in creating the climatic conditions necessary for the Earth‘s tropical rainforests.
Around 40% to 75% of all biotic species are indigenous to the rainforests.[1] It has been estimated that there may be many millions of species of plants, insects and microorganisms still undiscovered in tropical rainforests. Tropical rainforests have been called the “jewels of the Earth” and the “world’s largest pharmacy“, because over one quarter of natural medicines have been discovered there.[2] Rainforests are also responsible for 28% of the world’s oxygen turnover, sometimes misnamed oxygen production,[3] processing it through photosynthesis from carbon dioxide and consuming it through respiration.
The undergrowth in a rainforest is restricted in many areas by the poor penetration of sunlight to ground level. This makes it easy to walk through undisturbed, mature rainforest. If the leafcanopy is destroyed or thinned, the ground beneath is soon colonized by a dense, tangled growth ofvines, shrubs and small trees, called a jungle. There are two types of rainforest, tropical rainforest and temperate rainforest.
Logistics
The race is supported. This makes a big big difference. Although the race has a similar format to the Marathon des Sables, the big difference is that you do not need to carry your kit whilst running. This multistage is very much a race from the sense that the runners can race light and fast. The top runners will keep it minimal, hand bottles or a small pack. However, for most participants they will carry a pack with some ‘essentials’ and of course a bladder or bottles.
Base camp is set up by the race team. They transport the participants baggage to the finish of each day. Runners can sleep in a hammock or tent.They provide food (apparently excellent) and they also provide a series of check points and feed stations during the race.
After asking several questions, I was told by Rodrigo Carazo the following:
‘In regards to the race, it is a VERY HUMID race, plus it is also VERY HOT, if you have been to MDS, our conditions feel worse in terms o humidity, it rarely gets above 35 degrees but he humidity factor makes it feel hotter. But dont worry the sights and race course and race atmosphere really make the heat a minor issue in regards to the experience, but nonetheless it makes for a very demanding race and it is very rewarding once the race is finshed!!!!
Once the race begins we provide everything you need for the next seven days except your specific racing food. We provide all meals, a highlight of our race you will see, and on course we provide water gatorade, fruits , nuts, sandwiches and cookies, but we dont provide energy bars or similar. At night you will be staying in campsites so bring your tent-with rainfly just in case ( its the tropics!) and a sleeping mattress. Some people bring sleeping hammocks.
Also bring plenty of running and beach clothes, you will need them as after every stage you will end up full of mud and bathed in sweat!! Do not bring shoes or socks you haven’t tried or raced with, this is because your feet will be constantly wet and humid, and blisters could be your worse enemy! Also bring a lot of sun protection, we see a lot of people coming from winter in their home countries leaving back with very sexy ruby red tans!!!!
We transport all you gear daily in a duffel bag or action packer plus your tent.”
Simple!
Okay, loads of run kit, loads of beach clothes, mattress, tent etc etc etc… I have 4 weeks!
I make a couple of calls and send a few emails and BIG thanks need to be expressed here to The North Face and Arc’teryx.
Both companies have stepped in at the 11th hour and have provided me with a selection of kit that will help me on the trip.
The North Face have provided a tent, luggage and a selection of run clothing. Arc’teryx have provided travel and relaxation clothing.
The North Face
TNF Mica 1 Tent
The Mica 1 tent will be excellent as I can pitch just the ‘inner’ allowing me to potentially remain a little cooler in the ridiculously hot and humid climate.
Single Track Hayasa Shoes
GTD shorts
GTD LS top and SS top
Waterproof Pack
Enduro 13 Pack w/ bottles
Mica 1 Tent
Arc’teryx
Incendo Short
Motus Shirt
Neutro Vizor
Race Schedule
One’s to watch
Dave James from US – interview with Dave James on episode 27 of Talk Ultra HERE
Jen Segger from CA
Roiny Villegas from CR
Ligia Madrigal from CR
Ismael Dris from Spain
Footnotes
FEET CARE by John Vonhof
Conditioning Your Feet
In the same way you train your legs and cardiovascular system, you need to condition your feet for the rigors 150 miles of The Coastal Challenge in Costa Rica. In short, that means training your feet in simulated race conditions. Train on somewhat similar terrain—sand, rocks, trails, hills, and in water. Knowing in advance how your feet will respond to these conditions will help you anticipate problems before they occur. Strengthening your ankles will help prevent sprained ankles common to uneven terrain and trails. Add in some walks or runs of longer amounts and vary your distance. The more miles you can get on your feet the stronger your feet will be.
Shoes
When selecting shoes, make sure your toes have wiggle room and your heels are snug with little up and down movement. Shoes with mesh may be cooler but tend to allow trail debris and sand into the shoe. Don’t start the race with worn out shoes. Make sure the shoes fit well and have space for swollen feet and toes.
Socks
Athletes should wear moisture-wicking socks. Try a few types of socks and decide whether a single sock, a thin liner with an outer sock, or two socks are the best for your feet. Remember if wearing more than one pair, more space is required inside your shoes so be sure your shoes are sized big enough. Plan on several changes of socks. The Injinji toe socks place each toe into its own little sock and might be a good move if you are prone to toe blisters.
Gaiters
Gaiters keep sand, grit and gravel, and trail debris out of your shoes and socks. There are many commercially made gaiters available to purchase or make your own. Those with a breathable material are preferred. Styles which attach to the shoe’s upper are preferred over those with the strap under the shoe since they make it easier to change socks.
Skin Preparation
The most beneficial step you can take to prevent problems is to reduce your calluses. Treating blisters under calluses is difficult and sometimes impossible. Use a callus file after showering or use callus remover creams to soften the skin.
Toenail Preparation
Untrimmed nails catch on socks putting pressure on the nail, causing blisters and black toenails, and cut into other toes. Toenails should be trimmed regularly, straight across the nail. Leave an extra bit of nail on the outside corner of the big toe to avoid an ingrown toenail. After trimming, use a nail file to smooth the top of the nail down toward the front of the toe and remove any rough edges. If you draw your finger from the skin in front of the toe up across the nail and can feel a rough edge, the nail can be filed smoother or trimmed a bit shorter.
Blister Prevention
If stopping to rest on the trail, take your shoes and socks off to air your feet, elevating them if possible. If near water, cool your feet with a quick soak. Use a silicone-based lubricant, like Hydropel or Sportslick which helps drive moisture away from your skin and reduces friction between your feet and shoes. Empty your socks of rocks and debris that can cause blisters, sores, abrasions, and cuts. If prone to blisters, consider taping your feet before problems develop.
Blister Treatment
Attend to hot spots when they develop to prevent them from turning into blisters. Cover these with tape to eliminate friction. Blisters should be drained and covered with Spenco 2nd Skin, Blister Block, or Compeed, and then tape. Your feet must be cleaned of all lubricant and oils for the patch to stick. If using a pin to drain the blister make several holes. If using a small scissors, make two small “V” cuts. Make the holes or cuts at a
point where foot pressure will expel any additional fluid build-up. Try to keep the skin on the roof of the blister. After applying a patch, roll your socks on and off to avoid disturbing the patch. Practice applying blister patches on areas of your feet most prone to problems.
Your Foot Care Kit
Wise competitors carry a small foot care kit in their packs. It doesn’t have to be big but it has to be right for your feet and small enough to fit in a Ziplock bag. I’d recommend a small container of Zeasorb powder or BodyGlide lubricant, alcohol wipes to clean oils off the skin before applying a blister patch, tincture of benzoin wipes, a small Ziplock bag with 1-inch Spenco 2nd Skin patches, a sewing needle and thread to drain blisters, and at least two yards of Leukotape wrapped around a small pencil. Duct tape can be substituted for Leukotape if you prefer. Of course it goes without saying that carrying a blister kit is useless if you don’t know how to use the materials. Use the time between now and the race to learn how to patch blisters and tape your feet before an event.
Foot Care at the End of the Day
After each day’s segment, proper care of your feet can help prepare you for the next day.
Using lightweight flip-flops around camp will allow your feet time to air and heal. If possible, soak your feet in cool water. Elevate your feet when resting. Rotate your socks to keep your feet as dry as possible and wash dirty socks. If your feet swell, you may have to remove your insoles. Use Super Salve, Bag Balm, Brave Soldier Antiseptic Healing Ointment, or a similar ointment to keep your feet as healthy as possible.
John Vonhof – Fixing Your Feet: Prevention and Treatments for Athletes, 3rd edition, June 2004 www.footworkpub.com
Essential Medical Kit
Alcohol hand rub or equivalent. Have 2 X 100ml bottles available. Take one with you on run or event. Use on every occasion that you use the toilet/ wash room. Use before and after eating food.
Use often Moist toilet tissues or baby wipes
Friars Balsam (Tinc Benz Co) 100mls in leak proof bottle.
Cotton buds around 20 kept in a plastic zip bag
Fleecy web in rolls or sheets
Zinc oxide tape or duct tape.
Compeed
Antiseptic liquid 100ml in leak proof bottle
Antiseptic dry spray 200ml
Sterile large bore needles x 10
Alcohol wipes, small x 20
Zinc oxide tape x 1 roll 5cm wide
Steristrip various sizes
Vasaline or Sudacrem
Adhesive remover or Zoff
Zeasorb powder or talcum powder
Small pair of dressing sicissors
Latex gloves
Gauze swabs
Sun screen and lip balm
Rehydrate salts or equivalent
Antibiotic cover
Just to clarify a point about running shoes, running shoes should be good fitting and not too big. You can bring a size bigger just in case your feet swell but do not start with them. Bring sandles/ flip flops for around camp in the evening.
Finally….
The Coastal Challenge chose the spiral symbol because of its simple and transcendent beauty. Many of the most universally recognized meanings attached to the spiral seem relevant to the adventure in which you are about the take part. To many cultures the circular motif signifies centeredness, tranquility and balance.
Also a basic element in Western ideography, the clockwise spiral is strongly associated with water, power, life, the earth or sun, time, a journey, independent movement, and migrations of tribes, all things that will most definitely shape your life over The Coastal Challenge
While embracing the spirit of adventure, discovery and camaraderie, The Coastal Challenge will afford you the opportunity to compete at your highest level against an international field in one of the longest, toughest and most memorable running events you will ever experience.
Our events bring together a community of like-minded runners, travelers, and adventure seekers, providing an opportunity to create life-long memories and lasting friendships one challenging adventure at a time.
For nearly a decade we have welcomed runners who embrace new challenges, tough terrain and a deeper connection with new cultures while on a journey of discovery.
You will have many opportunities to visit small pueblos, sand swept coastal towns and remote mountain villages. Brushing up on your Spanish might embolden you to strike up a conversation and interact with the local culture. You might also find yourself enjoying traditional Costa Rican dishes and stepping back in time to simpler, more tranquillo (tranquil) approach to life.
The course is set along Costa Rica‘s tropical Pacific coastline but weaves at times into the Talamancas, a coastal mountain range in the Southwest corner of the country. You’ll finish near the border of Panama in a serene fishing village that until recently was only accessible by boat. Although simple in concept, the race will prove to be extremely difficult in terms of distance, terrain and the tropical climate. The heat and sun will take their toll and you may be severely tested at times. All that said, if you enjoy long distance running or multi-sport competitions, the Coastal Challenge will prove to be the most affordable, hassle free and personally rewarding event you can mark on your 2013 race calendar.
Race Facts: Event Dates: February 2 – February 9, 2013 Race Dates: February 3 – February 8, 2013 Length of Race: 6 Days Distance: 225-250 Kilometers Location: The course is set along Costa Rica’s tropical Pacific coastline but weaves at times into the Talamancas, a coastal mountain range in the Southwest corner of the country. You’ll finish near the border of Panama in a serene fishing village that until recently was only accessible by boat. Terrain: jungle and rainforest trails, mountain trail and single track across ridgelines, highlands and coastal ranges; beaches, rocky outcroppings and reefs, river and estuary crossings, and ends in Corcovado National Park, one of the premier rainforest experiences in the world as well as a Unesco World Heritage site. Much, much more. It really defies description!
Expedition Run, Team Expedition Run & Adventure Run
Runners from all over the world will compete against each other in one of the most challenging and visually stunning trail running events on the planet. The course will take competitors on an unforgettable journey through dramatic and varied terrain.
Although simple in concept, the race will prove to be extremely difficult in terms of distance, terrain and the tropical climate. The heat and sun will take their toll and you may be severely tested at times.
It’s the diversity you will find astounding!
Total course elevation gain of more than 34,000 feet.
IAN CORLESS 