12-WEEKS to a MULTI-DAY Adventure or RACE

It’s 12-weeks before you start a multi-day, be that a race or a personal challenge, one thing is for sure, NOW is the time to focus and fine-tune training to be at the start in the best shape possible.

First and foremost, have a complete understanding of the task ahead. 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…

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 personal goals and targets.

Be sensible and adjust training plans so that they fit your ability, goals, 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:

  1. It will be hot.
  2. You will need to deal with hard and rocky plateaus, but you will also need to deal
    with soft sand and dunes.
  3. You will be on rationed food/ calories.
  4. 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.
  5. 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.)
  6. You will sleep in an open tent, on the floor using a mat and sleeping bag.
  7. 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.
  8. 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.
  9. After the ‘rest day’ is a marathon.
  10. You can complete the race by covering just 3km’s per hour.
  11. 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.

  1. You need to be mentally tough.
  2. Physically strong to endure multiple days of back-to-back exercise.
  3. Strong enough to carry a loaded pack and still move at a good pace.
  4. Adapted to function on restricted calories and food choices.
  5. Able to drink only water.
  6. Adapted to perform and function in heat.
  7. You need to be able to walk.
  8. You need to be able to handle un-planned situations.
  9. Have A, B and C goals.
  10. 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 4th. 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 racing is exciting and adds many more elements to think about than ‘just’ running. Taking time to plan training and work to a goal is worthwhile and of course, any 12-week plan would assume that you already well training and adapted so that you can start a specific phase like this. If not, your training plan may need to be 24-weeks or even longer.

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


Recommended Races:

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

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.

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Tomomi Bitoh joins The Coastal Challenge, Costa Rica 2022

Tomomi winning the final stage of the 35th MDS.

A second-place finish at the 35th Marathon des Sables in October 2021 has set Japans Tomomi Bitoh up for  The Coastal Challenge that will take place in Costa Rica, February 2022.

A relatively unknown when standing on the start line of MDS in Morocco, it soon became apparent that Tomomi was ‘one-to-watch’ as the race unfolded. Her relentless smile, positive attitude shone through resulting not only in a victory of the final stage marathon distance but 2nd overall.

Tomomi is new to the sport, in 2018 she became a freelance professional trainer and in April that year ran her first marathon, she now has a PB 2:59:32. Winner of the Fuji Five Lakes Ultra Marathon and the Fuji Goko Ultra Marathon 118km, Tomomi also races at a competitive level in Spartan events. Spartan will provide Tomomi a great level of skill sets that she will be able to utilize at TCC, especially with the mixed and challenging terrain.

Marathon des Sables was a breakthrough performance and the multi-day format of TCC in Costa Rica will bring a new challenge.

The Race

Hugging the coastline of the tropical Pacific, The Coastal Challenge is the ultimate multi-day experience that weaves in and out of the Talamancas, a coastal mountain range in the Southwest corner of Central America. The terrain is ever-changing from wide, dusty and runnable fire trails to dense and muddy mountain trails. Runners will cross rivers, boulders, pass under waterfalls, survive long relentless beaches and finally finish in the incredible Corcovado National Park, a Unesco World Heritage site with a stunning final loop around Drake Bay.

With two races available, an Expedition Run of 230km and an Adventure Run of 155km – TCC is a race not to be missed!

230km and 10.000m+

Join the race in 2022, February 5th to 12th, registration HERE

Please note, TCC requires full vaccination and documented proof will be required.

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.

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Julien Chorier joins The Coastal Challenge 2022

Marathon des Sables

Former cyclist and triathlete, now inspirational trail runner, Julien Chorier will join the line-up of the 2022 The Coastal Challenge in Costa Rica.

It’s been a long-term project for Julien to join the TCC party, originally planned for 2020 then 2021, now Julien can make the dream a reality in ’22.’

With well over 10-years in the sport, there are few races that Julien has not participated in. Importantly, he has also won many… Way back in 2007 the Frenchman won CCC, in 2008 he was 3rd at UTMB, in 2009 he won the iconic Raid de la Reunion. 

9 Dragons, Hong Kong

What followed is a list of palmáres that are too long to list, key highlights being: 1st Andorra Ultra Trail 2010, 1st Hardrock 100 and Raid de la Reunion 2011, 1st UTMF 2012, 1st Andorra Ultra Trail 2013, 1st MIUT 2014, 1st EcoTrail Funchal 2016 and in and amongst all these victories are countless podium and top-10 places. Importantly, Julien has multi-day experience both at the iconic Marathon des Sables and MDS Peru.

Julien is an ambassador for the sport. Since 2014, he has been running and working for the HOKA brand, as team captain of the team trail. In addition to this, he has a ‘Middle Mountain Guide’ diploma and organizes and supervises trail courses, as he says, “It is a way to transmit my passion and my experience of ultra.”

The Coastal Challenge is excited to have Julien toe the line in Quepos come February 2022. One thing is for sure, Julien will bring a wealth of experience to the start line and doubt, in camp every night, he will pass that experience on to each and every participant.

“What a privilege to discover the world by running to discover myself, my limits and my feelings!”

– Julien Chorier

The Coastal Challenge

Irrespective of pace or effort, the Costa Rican coastline never stops providing inspiration. This is so much more than a race, It is a journey, a running holiday and a voyage of discovery. Friendships made in the rainforests, on the beaches and in the camps are ones to last a lifetime – the race is one of survival, perseverance and enjoyment in equal measure.

“This has been an incredible journey. It’s a stunning and magnificent part of the world and the course, terrain, views and the racing has been world-class. I have been blown away by everything – the final stage was just stunning and it managed to compress the whole TCC experience in just 22km. I will be back to TCC and Costa Rica one day, guaranteed!”

– Tom Owens, 2017 Champion

Hugging the coastline of the tropical Pacific, TCC is the ultimate supported multi-day experience that weaves in and out of the Talamancas; a coastal mountain range in the Southwest corner of this Central American country. Runners will cross rivers, boulder, swim through rivers, pass under waterfalls, survive long relentless beaches and finally finish in the incredible Corcovado National Park, a Unesco World Heritage site. The terrain is ever-changing from wide, dusty and runnable fire trails to dense and muddy mountain trails.

With two races available, an Expedition Run of 230km and an Adventure Run of 155km – TCC is a race not to be missed!

230km and 10.000m+

Join the race in 2022, February 5th to 12th, registration HERE

Please note, TCC requires full vaccination and documented proof will be required.

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.

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Hayden Hawks and Beth Pascall to join The Coastal Challenge 2022

The Coastal Challenge, is pleased to announce the first two elite athletes to join the line-up of the 2022 race that will take plane in February – Hayden Hawks and Beth Pascall.


Due to the global pandemic, the 2021 edition of the TCC took place but unfortunately, due to travel complications, was very much a local event. Now with restrictions easing throughout the world, the race will return to its original format welcoming competitors from all over the world.
Hayden Hawks, a previous participant at the TCC will headline the line-up along with the 2021 Western States Endurance Run champion, Beth Pascall

Hayden TCC 2018


Hayden burst on the ultra-running scene in 2016 when he battled with Zach Miller at TNF50 where he placed 2nd. He won the CCC in 2017 and in addition he has won Lavaredo 120km, Chuckanut 50km, Black Canyon 100km, Squaw Peak 50m, JFK50, Red Mountain 55km and recently Zion Ultra. At The Coastal Challenge 2018, Hayden ran a stunning head-to-head battle with the UK’s Tom Evans which produced a course record time for the Brit. Hayden returns in 2022 looking to top the podium and preparation for the 2022 Western States after placing 11th in 2020.

Beth at Transgrancanaria


Beth first came to my attention in 2016 when photographing the UK’s Lakeland 100, her victory in 21:29 placing her 4th overall. From that moment on, Beth has impressed, always challenging herself on a world stage and progressing through the ranks, be that in multi-day races such as The Dragons Back or fighting the 100-mile distance at UTMB. Highlights have come with 1st at the Highland Fling (UK Championship), 2nd at MIUT, 6th Raid de la Reunion, 4th and 5th UTMB and a string of FKT’s. Recently, a stunning Bob Graham Round course record time of 14:34 in 2020 provided a hint of the athletic talent and speed that Beth possesses and this was confirmed with victory at Canyons 100km in 2021. This set the platform for the 2021 Western States where Beth ran the race of her life to take victory. Now, she returns to the multi-day format and the heat and humidity of Costa Rica for the 2022 The Coastal Challenge.


Hugging the coastline of the tropical Pacific, TCC is the ultimate supported multi-day experience that weaves in and out of the Talamancas, a coastal mountain range in the Southwest corner of this Central American country.The terrain is ever-changing from wide, dusty and runnable fire trails to dense and muddy mountain trails. Runners will cross rivers, boulder, swim through rivers, pass under waterfalls, survive long relentless beaches and finally finish in the incredible Corcovado National Park, a UNESCO World Heritage site with a stunning final loop around Drake Bay before departing for their journeys home via speedboat.

230km and 10.000m+

Join the race in 2022, February 5th to 12th, registration HERE

Please note, TCC requires full vaccination and documented proof will be required.

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:

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Twitter – @talkultra

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Timothy Olson to run The Coastal Challenge 2021 #TCC2021

Timothy Olson, San Jose at TCC 2018.

The 2021 ‘The Coastal Challenge’ is upon us! A six day, supported, 230.5km journey that takes runners from Quepos to the UNESCO heritage Drake Bay.

Over the years, TCC has grown in stature with an incredible list of athletes from all over the world, in 2020, Kaytlyn Gerbin and Cody Lind took the top honors. Unfortunately, due to Covid-19, the 2021 TCC will see a reduced capacity race that will primarily see local participants with only a very small contingent coming from other locations.

It’s fortuitous for TCC that 2018 participant and adidas Terrex athlete, Timothy Olson now bases himself in Costa Rica and therefore he will toe the line for the 2021 edition. The last time he raced at TCC he battled with Michael WardianHayden HawksTom Evans and Marcus Scotney. Unfortunately, Tim’s race was cut short after a bad fall on stage 4.

Tim relaxing in Costa Rica

I caught up with Tim to get his thoughts ahead of the race in February.

How was 2020 for you and how did you survive and motivate through the pandemic?

What a year, 2020 was a challenging year all around. It changed the way of life for many, I was extremely fortunate to enjoy running, good food and family right where we were living in Costa Rica. I shifted my focus from training for any particular race to just appreciating each moment I had, using running as a way to give thanks, praying for and uplifting humanity. Instead of focusing on fear and the unknown I felt motivated to spread encouragement and love. 

Priorities have shifted in 2020, what changes have you personally made?

I could definitely feel many major shifts in 2020, it was solid confirmation that my priorities were in the right place. I value time with family and loved ones, supporting local/organic & regenerative farming practices, deepening my meditation and running practice and continuing to do the internal work to be the best human I can be. 

Mindfulness is important for you; how did this help in 2020?

Mindfulness was the foundation in which I set my focus on daily. I started each morning of 2020 with meditation and mindfulness practice cultivating what I wanted to see in the world. I would contemplate all the drama in the world, notice how I felt and what would arise internally. Then I would take time to just sit with it no matter what arose. There were definitely dark times, I aimed to learn and grow through really feeling my emotions, taking the time to integrate life’s wild ride. I am grateful for it all and feel calm, grounded and confident as I embark on the next adventure of 2021.

Mindfulness was the foundation in which I set my focus on daily.

You are back in Costa Rica, it’s like a 2nd home – tell me why?

Right now, it is home. We fell in love with the tiny community where we live. The community here is family to me. I have some really good friends here and feel very fortunate to spend time with the working with and appreciating this rich valley.  Not many trails but really challenging dirt roads to keep the training rolling. I’ll run in and through the little mountains all the way to the Ocean and then back home, stacking up lots of vertical gain and some hot kilometers onto my feet. On the way I will cool off in a waterfall enjoy a platano and take in all the beauty around me. I’m so grateful for all the amazing places I am able to run and explore but the community of mindful people makes it home. 

You raced TCC in 2018, what brings you back?

Taking care of Unfinished business while celebrating this beautiful country and the joy of running. I sprained my ankle really bad here in 2018 and was not able to complete the final day. I was bummed but new I’d be back. I’m really looking forward to completing all the days. A few of the days we run through Dominical, near Nauyaca and to the Whales take and Uvita. I have run all over this area, I run close to Nauyaca daily and looking forward to sharing the trails with the local Ticos. 

2021 is going to be a year of more questions, if all goes well with Covid, what are your hopes and priorities?

Lots of questions but I will keep running and doing what I love no matter what. I’m hoping to return to the US and run a long trail. I’ve been thinking about doing the Pacific Crest Trail, a 2,650mile trail that goes from Mexico to Canada through some of my favorite places in the US. The pct means a lot to me and I look forward to completing it one, I’m hoping to do this on 2021 but with Covid I have other ideas if this falls through. When I run it, I want the adventure to uplift people, motivate, raise awareness and encourage people to get outside and do whatever makes them come alive. I want to do what is nest for humanity so we will see what happens this year, but I’ll continually keep spreading good vibes.

The Race:

  • Stage 1 34.6km 1018m of vert and 886m of descent
  • Stage 2 39.1km 1898m of vert and 1984m of descent
  • Stage 3 47.4km 1781m of vert and 1736m of descent
  • Stage 4 37.1km 2466m of vert and 2424m of descent
  • Stage 5 49.8km 1767m of vert and 1770m of descent
  • Stage 6 22.5km 613m of vert and 613m of descent
  • Total 230.5km
  • Vertical 9543m
  • Descent 9413m

Hugging the coastline of the tropical Pacific, TCC is the ultimate multi-day experience that weaves in and out of the Talamancas, a coastal mountain range in the Southwest corner of this Central American country.

The terrain is ever-changing from wide, dusty and runnable fire trails to dense and muddy mountain trails. Runners will cross rivers, boulder, swim through rivers, pass under waterfalls, survive long relentless beaches and finally finish in the incredible Corcovado National Park, a UNESCO World Heritage site with a stunning final loop around Drake Bay before departing for their journeys home via speedboat.

Stage 1 

It’s a tough day! Runners depart San Jose early morning (around 0530) for a 3-hour drive to Playa Del Rey, Quepos. It’s the only day that the race starts late and ‘in the sun!’. It’s the toughest day of the race, not because the terrain or distance, but because of the time of day! The runners are fresh and feel great. That is until about 10km and then they realise the heat and humidity is relentless. It’s a day for caution – mark my words! The 34.6km is very runnable with little vertical and technicality, it welcomes the runners to Costa Rica.

Stage 2

From here on in, it is early breakfast, around 0400 starts with the race starting with the arrival of the sun! The only way is up from the start with a tough and challenging climb to start the day. It’s a tough day with an abundance of climbing and descending and a final tough flat stretch on the beach, just as the heat takes hold.

Stage 3

It is basically 25km of climbing topping out at 800m followed by a drop to sea and a final kick in the tail before the arrival at camp. For many, this is a key day and maybe one of the most spectacular. Puma Vida.

Stage 4

It’s another tough start to the day with a relentless climb, but once at 900m the route is a roller coaster of relentless small climbs and descents, often littered with technical sections, rain forest, river crossings and boulders. At 30km, it’s a short drop to the line and the finish at 37.1km.

Stage 5

The long day but what a beauty! This route was tweaked a couple of years ago and now has become iconic with tough trails, plenty of climbing, sandy beaches and yes, even a boat trip. The finish at Drake Bay is iconic.

Stage 6

The victory lap! For many, this stage is the most beautiful and memorable. In just over 20km, the route manages to include a little of all that has gone before. It’s a stage of fun and challenges and one that concludes on the beach as a 2018 medal is placed over your head – job done!

Follow #TCC2021

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:

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Episode 190 – Brittany Peterson and Cody Lind, FKT Special

Episode 190 – We talk with Brittany Peterson and Cody Lind about setting multiple FKT record on the 310-mile Superior Hiking Trail in the USA.
*****
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
Coree Woltering new FKT on Ice Age Trail 1200-mile  here
Joe “Stringbean” McConaughy Long Trail Vermont unsupported 4d 23h 54m here
Brittany Peterson and Cody Lind “4 days, 9 hours, 27 minutes, and 18 seconds. We did it!! The new men’s and women’s overall FKT on the Superior Hiking Trail”
*****
INTERVIEW : BRITTANY PETERSON AND CODY LIND
*****
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).
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Download links will be added in due course.
Apple Podcasts HERE
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*****
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
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Importantly, go to iTunes and subscribe so that you automatically get our show when it’s released we are also available on Stitcher for iOS, Android and Web Player and now Tunein. We are also on Spotify too.
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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.

Keep running

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Episode 186 – Rickey Gates, Kevin Webber, Abelone Lyng and Stevie Kremer

Episode 186 of Talk Ultra is a packed show! We talk with Rickey Gates about his new book. Inspirational Keven Webber was diagnosed with terminal Prostrate Cancer and given 2-years to live, 6-years on he is inspiring many with his ultra and multi-day adventures. Abelone Lyng and Stevie Kremer talk about running and motherhood.
*****
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
*****
00:34:03 – RICKEY GATES book information HERE
*****
01:36:02 – KEVIN WEBBER donate HERE
*****
02:48:23 – ABELONE LYNG
*****
03:13:22 – STEVIE KREMER
*****
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
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Overcast HERE
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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.
______
Keep running
03:44:11
Stitcher You can listen on iOS HERE, Android HERE or via a web player HERE
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Tom Evans – Zero to 100

It was incredible. The preparation. The event. The course. The journey.

The process. The outcome.

I knew I always wanted to challenge myself over 100 miles…I just never expected it to be in this incredible race. I was privileged to have qualified to race so to have a Race Crew and Filming Crew follow my journey over the race to an unexpected end was amazing.

I had the immense pleasure to meet Tom at Marathon des Sables, he was a complete unknown who on day-1 of the race, rocked the apple cart and the Moroccan dominance of the race. Myself, the rest of the media and all the runner’s in the race were asking the question, “Who is Tom Evans?”

By the end of the MDS, we had an answer. He placed 3rd and in the process, the ultra-running world welcomed a new star in the sport. He was without a sponsor and still a captain in the army.

Post MDS, we discussed opportunities and how Tom could achieve his goals. I was fortunate that Tom decided to join me on my annual Lanzarote Training Camp. He joined us as a coach and ambassador.

It was easy to see Tom’s ability. Few on the camp could keep up with him and those that could went on to race well at the following Marathon des Sables. In particular, Gemma Game who made the podium.

Following our camp, Tom joined me in Costa Rica for The Coastal Challenge. I was keen to see him race once again over multiple days and this time without being in a self-sufficient manner. I arrange the elite field and I was determined to give Tom and the rest, a hard race. Hayden Hawks, Timothy Olson and Marcus Scotney amongst others toed the line.

Tom arrived to race and it was clear from the off, he had an agenda. He had researched the race, looked at the stages, checked the times and not only did he have ambitions to win the race, but also set a new course record. Hayden and Tom raced head-to-head day-after-day but victory and the CR was never in doubt, Tom dominated.

It was time to set the goals higher and work to higher objectives. Tom represented his country and placed 3rd at the world championships. He dipped his toe in skyrunning races going head-to-head with skyrunning world champion, Jon Albon. But all along, the big goal was CCC part of the UTMB races.

Just prior to CCC, Tom signed a deal with Red Bull. I was fortunate to join Tom at his family home in the UK and document his training.

At CCC, running the perfect race, Tom closed on the lead in the latter stages of the race, forged ahead and won the biggest race of his life. A sponsorship deal with adidas Terrex followed and the dream of Western States started to fall in to place.

Zero to 100 tells the story of Tom’s inaugural 100-mile race, the iconic Western States in the USA. To place in the top-10 here would have been an incredible result, but Tom went on to place 3rd and in the process run under 15-hours. He trained in Ethiopia to prepare and you can listen to the whole process in episode 174 of Talk Ultra listed below.

ZERO TO 100

Process not Outcome

Tom has always discussed his thoughts on training and racing and one element that always runs true is ‘Process not Outcome.’ His ability to focus on the prize, dedicate himself to the task and take running to a higher and higher level is all down to his dedication and professional approach.

In 2020, Tom will target new races, new goals and new experiences. One thing is for sure, after victory at Tarawera Ultra in New Zealand early in the year, Tom is in the perfect place to fulfil his dreams. I would expect no less…!

2020 calendar subject to change based around Covid-19

Over the past couple of years, I have documented Tom’s progress via my podcast, Talk Ultra, you can listen to the episodes below:

Tom Evans and the 2017 Marathon des Sables HERE

Episode 133 Podcast, Marathon des Sables HERE

Episode 152 Podcast, The Coastal Challenge HERE

Episode 174 Podcast, Western States HERE

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Episode 183 – Kaytlyn Gerbin, Cody Lind and Janine Canham

Episode 183 of Talk Ultra brings you interviews with Kaytlyn Gerbin and Cody Lind, the winners of the 2020 The Coastal Challenge. We also chat with Janine Canham about her 7 marathons on 7 continents in 7 days. Speedgoat co-hosts.
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00:25:15 KAYTLYN GERBIN
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01:15:09 CODY LIND
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01:58:30 JANINE CANHAM
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Total 03:26:40
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The Coastal Challenge #TCC2020 – Day 6 23km

The Coastal Challenge, Costa Rica’s number one multi-day race concluded on Drake Bay today, a 23km loop of ‘the best’ of Costa Rica all wrapped up in a wonderful 23km.

The run manages to bring together, all that has gone before in the previous 5-days, running through rivers, crossing waterfalls, fire road, secluded coves, rainforest trails, single-track, suspension bridges and of course, wonderful empty beaches.

It was a day of fun, with all the major podium positions decided, with the exception of the women’s 3rd podium place after a stunning day 4 by Ashton Keck Keck educing the gap to 8-minutes to Abelone Lyng who suffered badly in the closing 17km of day 4.

Keck Keck pushed from the off and Lyng did not respond, the heart was willing but the body had no reserves to push and push hard. Lyng had accepted the loss of the podium place before the stage 6 start and enjoyed a victory loop of a job well done and 4th overall.

The men’s race was a loop of honour with the top-3 men staying side-by-side all the way to the line, Erick Agüero and Andy Symonds congratulating Cody Lind on an incredible 2020 victory.

“I am so happy, I gave it all on day-5 for the win and to secure the top of the podium, it has been an incredible week of such diversity”

Kaytlyn Gerbin despite taking the foot of the gas still won the last stage making it 6 out of 6.

“I trained for this thinking it would be as hard as a 100-mile race, but the multi-day format is so much harder. It’s nice to get things done in one go. To get up day-after-day and race again has been a learning curve but I have loved it.” Gerbin said on the finish. “I have raced hard and was tested but I had some reserves, you are never quite sure how hard to push. For this race you need to be an all-rounder to win as it has so much variety.”

Natalia López Arrieta once again ran a solid day, like Gerbin, she had no need to push and she finished comfortably with second place secured.

For most people, to have a podium place and then lose it would be heart breaking, but Abelone Lyng had a real sense of perspective:

“I was broken after stage 5 and I knew I could not ‘race’ the last day, but I was convinced I would finish, even if that meant crawling. I have no complaints… What is there to complain about? I am privileged to have run in Costa Rica, the start near Quepos and finish at Drake Bay. I have travelled by foot and the experiences and memories will last a lifetime – Pura Vida as the Costa Rican’s would say!”

Ashton Keck Keck had a tough last day and ran the stage of her life to secure the podium place. Her joy was tangible and she will have great memories.

Each competitor though is a champion, The Coastal Challenge is not an easy race, not at all. To finish is a huge achievement and all who received their medal should be proud. Now it is time to relax, enjoy the beach and a beer, swim in the sea, go snorkelling and enjoy the hard won rest.

Ranking Overall:

Men:

Cody Lind 22:42:33

Erick Agüero 23:01:19

Andy Symonds 23:15:49

Women:

Kaytlyn Gerbin 27:31:57

Natalia López Arrieta 29:40:34

Ashton Keck Keck 32:54:54

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.