The last stage of any multistage race is always going to have a party atmosphere. For many runners, six tough days in Costa Rica comes to end. For others, some sadness that one of the most incredible journeys they have experienced comes to an end.
A later start of 0715 allowed the runners some additional sleep. No change for me. I was out on the course at 0500 with the race team to mark the course. After just a couple of km’s I stopped on the river section. Here the participants had to run several km’s straight down. It was always going to be a great photo opportunity.
My plan today was to run the whole stage capturing as many images in as many locations as the race unfolded. Once the lead lady caught me, I would then run in to the finish with her, leap frogging her to allow for as many photos as possible.
Today’s course? I N C R E D I B L E. Wow, it was all that I had come to expect of South America and Costa Rica. In just 23.7 km’s it managed to encompass everything from the previous five stages and then add more… a long run down the river was followed by a short technical climb and then a beautiful waterfall. From here the course slowly climbed up through rainforest and then we circumnavigated our way back to the coastline to make our journey back to Drake beach by running along beaches, through rocky coves, forest and then the finish line on the beach. It was a beautiful course, echoed in the words of Marcelo Jimenez Roqhuett ( from Cartago, Costa Rica)
“It was hard today but inspirational. We are tired and weak at this stage of the race. Every time you reach you find more energy to carry because the surroundings are so beautiful. I forgot my pains today and had so much fun on the course. Pura Vida”
In reality the overall top 3 in the men’s and ladies categories was not going to change today. So, if they wanted they could kick back and enjoy the stage. I am not really sure Dave James knows how to kick back… either that or he is so quick that his ‘kick back’ is way faster than anyone else.
In the early stages when he ran to me he was smiling. Dave’s stomach issues of the previous day had gone. Behind Ismael was chasing and then the usual suspects, Jose and Henry. It’s worth pointing out that on this stage many of the ‘race staff’ take part too, so you often get some fresh-legged runner mixing it up at the front.
I waited till about ten runners came through and then ran with them. It was tough going with the water level getting above waist height in places. Lead lady Gemma Slaughter was obviously kicking back a little and planned to enjoy this stage to the max… she was whoop whooping as she ran, keen to maximize the last day.
The waterfall section certainly added some difficulty as tired legs tried to navigate rocks and slippery surfaces. Race staff helped out as and when required. I moved on ahead running quite hard to gain an advantage of the runners behind me. Now running up forest trails surrounded by lush vegetation the trail moved in and out of shade. The canopy makes the running temperature so much more preferable.
Then some gravel road with a couple of water crossings before finally making the first beach section. The remainder of the run now was all about weaving in and out of coves. Soft sand allowing our feet to sink before the next stride is made. At all times lush green vegetation lines the beach to our right. On the left the waves lap the beach making that wonderful sound.
I keep leap frogging runners all the way back to the finish but ultimately always caching back up to Gemma.
Any opportunity on the beach to dip in the water and cool off is taken. Not sure if finally everyone is starting to acclimatize but certainly the heat seems less brutal today. Our hydration and sweat rate contradicts this.
The midway feed station arrives and it’s welcome. A liter of liquid does not last long out here! Back on the trail a small climb awaits. I run ahead, get a vantage point, and capture some images and then chase.
Two Scarlet Macaw are heard. We stop, look up and see these two magnificent birds in the canopy. Wow. Flashes of red and yellow and that noise… it’s quite special.
After several more coves the finish straight awaits. Just a hundred meters or so down the final stretch of beach. It’s an emotional moment for every participant. Six grueling and beautiful days in the Costa Rican heat and humidity come to an end. The local cheers, the Coastal Challenge crew applaud and whoop whoop. Every runner is a winner on a day like this. All races have a top 3 but it makes no difference today. The line today is all about the experience; the friends that have been made, the suffering, the high points, the low points, the struggles, the views, the scenery and ultimately the memories.
The Coastal Challenge has tested every participant in so many ways. For many the experience was considerably harder than they had initially anticipated but the mind is a wonderful thing. When the legs won’t work, the mind can take over and will you to the finish. Many participants have had to dig deep multiple times to conquer the terrain and humidity that has been placed in front of them.
Only last night, at the end of stage 5 one runner battled with fatigue, exhaustion and darkness to make the finish line. As the final meters of the course lay ahead of her she received a standing ovation from every member of the race team and every other participant. Ultimately, these runners are the heroes and the story of The Coastal Challenge. It’s about the battle within that makes the medal around the neck that so much more rewarding.
A full selection of stage 6 images are available HERE
Pura Vida!
Stage Results:
Men
Dave James 2:17
Ismael Dris 2:29
Rob Harsh 2:43
Ladies
Gemma Slaughter 3:09
Angela Meyer 3:35
Irene Hale 3:35
OVERALL RESULTS
MEN: 1. David James, USA (26:54) 2. Ismael Dris, España, Equipo Trail (29:17) 3. José López, Costa Rica, Talamanca Health Center (32:59)
LADIES: 1. Gemma Slaughter, Canada, imagine1day, (39:42) 2. Angela Meyer, USA (41:32) 3. Irene Hale, USA (41:38)
Not sure if it’s a good thing or a bad thing, but 3-4 hours broken sleep seems to be no problem here in Costa Rica. The catering team were crashing pans and chatting at 0200 as they prepared our 0400 breakfast. No animal sounds or crashing waves to break the slumber, today it was the pitter-patter of rain. Not large quantities, it was splash, splash, splash, splash; big drops of rain. When I opened my tent a mist covered the camp providing an eerie feeling to glow of headlamps.
Today’s stage required a short bus transfer and then a ferry to the race start. We transferred, waved the runners off and then had the use of a speedboat to make our way to CP2. No roads to this location…. I have to say the boat trip was a real treat. We saw the sunrise and wildlife emerge for a new day. The driver showed off a little by opening the throttle and weaving from right to left. At our stop point we transferred to the grounds of a private house and set up. I ran into the trail heading toward CP1 to pick my spot and await the front-runners.
At 0600 the runners departed. Dave James had had rough night with broken sleep and was feeling a little under the weather. Would this provide an opportunity for Ismael?
Todays course had less elevation but some of the most beautiful scenery. Dense rainforest with muddy/clay trails, single track that widened to double track and fire trail. Farming fields with long grass and lush vegetation. Water-crossings of varied in size and length. Just before the finish, a small section of road and a few hundred meters of idyllic beach. It had everything.
Running a little behind predicted time, Dave arrived with Ismael just behind. This was about 1km before CP2 and just over 2 hours into the race.
“Looking good Dave” I shouted… no response! Mmm he’s not having a good day I thought to myself. Despite what internal dilemmas he may be having he moved from left to right foot with ease. As Ismael passed, he waved with a big smile. He was obviously enjoying the day and course.
Next to arrive was Jose Lopez who is currently placed 3rd overall. He was certainly finding the tough and slippery clay trail less to his liking than James and Dris. I ran into CP2 with him and then left ahead to capture additional images.
The sun was rising high now and provided greater light as it broke through the patches in the dense canopy above. A small descent with slippery clay provided an opportunity to get an image of Henry Monestel. I then decided to run with him through to the next CP some 10km away.
The canopy provided some great shade but when you moved out into the open sections, the sun hit and it hit hard. The difference between the two must have been 20 degrees! The logical thing is to run the shade and jog/ powerwalk the sun sections. It worked well. Every now and again I went ahead, captured an image and then ran with Henry again. The many streams provided an opportunity to completely submerge us and reduce our core temperature or take of a hat and soak it, so important when the heat and humidity is so high.
CP3 arrived and no other runners were in sight. I decided to push on keeping Henry for company. Up trail and down trail, Palm trees everywhere. The diversity and difference in the vegetation is incredible. In no time CP4 arrived and I waited a little while in the hope I would see some other runners.
Rodrigo Curazo, RD for the race told confirmed that Dave was struggling. He had arrived at the CP just behind Ismael but they had left together. Lopez currently in 3rd was also struggling. Ultimately the overall positions in the race wouldn’t change but certainly the fight for overall 3rd place was on.
A steep climb straight out of the CP and then the trail dropped to a small village, a right turn and then a water crossing. It was the final section of the race now and a short stretch of road provided access to an awesome stretch of beach and the finish of stage 5.
Dave and Ismael ran the beach together with Ismael taking the stage win by 1 second. Lopez held on to 3rd place despite his issues.
For the ladies, Gemma Slaughter did exactly what she said she would do and attacked! Behind Hale and Meyer worked together to hopefully pull back some time but it was all to no avail. Gemma ran onto the beach beaming safe in the knowledge that had she not only won the stage but also confirmed that her consistency will almost certainly secure her the overall win now. By the time Hale & Meyer crossed the line (together) they were another 35 minutes behind giving Slaughter a 1-hour margin.
The setting for today’s stage was a remarkable testament not only to the diversity and beauty that Costa Rica offers but also a testament to Rodrigo and his team who provided access to trails that nobody runs on. The final setting at Drakes Beach is a picture postcard setting and our campsite is little more than 100m from the waters edge.
Days running and relaxing afterwards don’t get much better than what The Coastal Challenge have offered today. Apparently, tomorrow’s stage, a circular loop back to our campsite is also ‘special’. I can’t wait. We also get another night at this incredible campsite.
Pura Vida!
Tomorrows stage is the final of the race and a loop circuit back to our day 5 campsite.
A full set of images from day 5 can be viewed HERE
It’s routine now… the camp comes alive at 0330 as runners rise to prepare for a day ahead. Breakfast has been on the go since 0200. The catering team really are troopers!
Last nights sleep was awesome. The sound of the ocean accompanied us throughout… waves making a watery nursery rhyme to help us all drift off. The soft splashing of waves was interrupted by the chatter of Monkeys! We had invaded their environment and they were letting us know.
At 0500 the runners departed by bus for a short transfer to the race start some 20 minutes away. Temperatures were much cooler today, for sure, it would mean the early running would be much more pleasureable.
I headed up the course to CP3 approximately 20km from the finish. My intention was to run in from here and capture images from strategic locations as the race unfolded. With my first spot found; I waited. The early morning mist that had engulfed us started to burn away as the sun started to heat the atmosphere.
Dave James appeared on the horizon and danced his way towards me and then past me “I had forgot how beautiful it is up here man” he shouted.
“Your looking good Dave”
“Yeah, I feel good, just trying to enjoy the day”
Over twenty minutes later, Ismael and Henry arrived. Dave was killing it once again… he really is head and shoulders above the completion here and that is saying something, Ismael is no slouch!
After a short section of single track; a tough, technical and twisty descent dropped to a stream and then a tough long climb waited. The heat started to beat down. It was tough.
At the top of this section it was then mostly wide fire trail. Like a roller coaster it went up and down. A beautiful vista on the left with rolling hills and green pastures. To the right, dense jungle and an assault of noise. Terrain is good underfoot, to all intents and purposes its easy running. A right turn and then a long tough and technical descent through dense jungle to the final few road kilometers that would lead to the finish line.
I waited at strategic points, captured images and slowly moved forward to my own finish line. It was a tough day. I wasn’t doing much running today but even so; it took some time for runners to come to me. By the time I reached the finish only 10 had arrived.
I was fortunate to see Gemma Slaughter (Canada) arrive at the finish. She had placed 2nd on day 1, 2nd on day 2 and gave away the lead on day 3 in the final km’s (due to fatigue) to finish 4th. She put the record straight today though. She had not only won the stage but with a combination of her having a ‘good day’ and the other ladies have a ‘less good’ day she had taken the overall lead by 25 minutes.
I caught up with Gemma on today’s win:
Tell me about your strategy for today. You had a tough day yesterday, after leading pretty much all day you relinquished the lead in the final 6km?
“To finish”
You had no more aspirations?
“I knew how much I struggled yesterday. I have no objectives, as I don’t know my potential. I thought I had to make the most of the day and see what happens”
So you lead from the front today, did you keep looking behind?
“I looked for the first 4km and then I was on the trail… I was shocked at how tough that climb was. It was scrambling, knees on chest; wow!”
So at the top of the climb you then hit the rolling terrain, it is like a series of dippers?
“I walked the climbs and probably ran 80% of the flats and shuffled the downs”
Was your body hurting?
“My quads felt like they were being stabbed by knives, it was so painful. I was with Bryce and Brent from Canada”
Did they help pace you?
“I ran the downs faster but they climbed quicker, it evened out”
From checkpoint 3 what happened?
“I pushed on after eating and drinking. I walk at first and then ease myself back into running.”
How was the final descent?
“I felt like Kilian… arms in the air bouncing from rocks. It’s like dot-to-dot. My feet join the dots. Its so mental concentrating on the terrain I thought I need to push it and maximize time”
And did you find that descent difficult?
“ For sure, I thought I may hurt myself but hey, that’s the race…”
So, the final stretch was a couple K of road. Did you have it sewn up?
“No, it’s like dangling a carrot. I had no idea how far the finish was. I also had no idea how far behind the next lady was. I kept my pace and pushed on to the finish. Kids came out and waved and smiled. I took that energy and used it”
So you got the stage win today but you are now in the overall lead by 25 min?
“It doesn’t feel real. I don’t know how I feel. My friends are sharing all this on Facebook. I am so shocked… it hasn’t sunk in. I am done now.”
So tomorrow, defend or attack?
“Attack, always attack”
Finally Gemma tells me about the special story that brings you to The Coastal Challenge?
“Graham Snowden. He put our team together. About 10 months ago he asked me if I wanted to take part and I said yes. I am really new to running. This is my first race…”
Tell me about the other reason?
“Two things. My team, Tam, Tony, Graham, Shawn, Pavel and Marissa. We all want to support each other and that motivates all of us. The other one is test my own physical ability”
The men’s race barring a disaster is over. Dave James has a convincing lead that will not be relinquished. However, with two days to go and tomorrows long stage, anything can happen for 2md and 3rd.
The ladies race is far more open. Gemma now has a strong lead but as stage 4 shows, it only takes one person to have a good day and another to have a bad day for things to change dramatically.
Jose Lopez jnt 2nd 5:53 (now moved up into 3rd place)
Gemma Slaughter 7:49 (now 25 min lead overall)
Angela Mayer 8:45
Irene Hale 8:46
Stage 5 is one of the most beautiful. The start can only be reached by boat so it’s an early start for everyone at the camp… I can’t help but think tomorrow’s blog my start with stories of fatigue and mosquitoes.
Ants, ants everywhere! But hey, that’s camping right? These little fellas are small but they bite! I made the big mistake of leaving my bag open… it turned into a little ‘night club’ for the little critters. So, 0330 this morning as my alarm went off was all about getting rid of the darn things before I could do anything.
The camp is a buzz early morning. Anticipation for a new day, nerves of what lies ahead and tired bodies ‘testing’ quads and calf’s to see if they will function today. Yesterday saw four drops and several people move down from the Expedition category to the shorter, Adventure category.
I left at 0500 to arrive at a trailhead and then I had a 4-5km run in along the race route to the Nauyaca Waterfalls… impressive! I had to run the trail with a head torch. It was thick, deep, slippery clay and with reduced visibility one could say it was fun!
Today’s route, the longest so far, had the first imposed cut offs, 7 hours at CP2 and 9 hours at CP3.
The route had a real mix of terrain today. Dense forest, waterfalls, river crossings, and a very long beach section that would be taken in the heat of the day. Many of the runners had some worries of what would lie ahead.
At 0545, with the rising of the sun, the ‘gun’ sounded and they were off. We anticipated the first runner at the waterfalls at approximately 0700. Dave James arrived on the dot… the stage 2 decision to run with Ismael was not being applied today. He arrived looking sharp, fast and focused. He navigating the crossing quickly and was up the trail in a flash. He later told me that he had worked out from the previous day that Ismael was not as good on the ‘ups’, so, he decided to push hard early, hold a gap and then try to beat his own CR for the stage.
It was over 10 minutes later before Ismael Dris arrived looking less comfortable. He was more thoughtful with his foot placing’s and in contrast to Dave James you could see him loosing fractions of time with each foot strike.
Because the waterfall section was so early in the stage I stayed to see all the runners through. I was rewarded to see the sun rise above the falls and provide us with some of the most remarkable light.
Rob Harsh from Boulder, Colorado gave me an insight into the day.
How was the early section from the start to the waterfall?
“I started easy, very comfortable. It was mostly double track. It was nice and cool, Loads of sounds from the forest. Under foot the terrain was rocky, rough and hard”
And then you arrived at the waterfall; tell me what that was like?
“Awesome, one of the best I have seen. I jumped in too cool down but I wanted to savor the moment. It felt like healing water”
From the waterfall you had to climb up to the next checkpoint?
“Yes, really pretty. Dense rainforest. Green, dark and mossy. Loved it! Then it opened up and we ran a country road”
That road lead to the first high point, did you get good views?
“Great views, rolling hills and the forest in the distance. We could also see the next climb but temperatures at this stage were still cool”
And the climb to the second and final summit?
“It was long and plenty of bushwhack. That’s what I want though… it was hard. The vines grabbed our feet. I was alone for this section. It was great to listen to the sounds, the descent was brutal. Really steep in sections. It shattered your muscles. I was glad to see the beach”
The beach… that was some long hot beach hey?
“I probably ran three quarters of the beach. But it was really hot water. It was hotter than running at Badwater…” really, hotter than Badwater? “Yeah, the humidity down here is just sapping. It is unbearable. You have to pay so much attention to hydration”
Did you take a dip at the end of the beach?
“For sure, it felt like a spa. The suffering ebbed away as we soaked”
And then you had a short and some dense forest to the road?
“Yep, super dense. Lots of wildlife and you had to almost cut your way through”
How did you feel on the final 4km road section?
“Ecstatic, for the first time that section was shorter than predicted. The finish was a welcome sight. It was a great day”
How do you feel for tomorrow, it’s a shorter day but more climbing?
“I think I have my groove now. I am sore, tired but I have no feet problems. Gonna stay steady and enjoy the scenery and hopefully enjoy the finish”
From the waterfall, I ran back to the car and then went to the start of the Adventure Race (and CP3 for the Expedition).
I now ran the entire Adventure section capturing images of runners as they progressed along the Playa Hermosa and then Playa Uvita. It was now mid morning and the heat was beating down. It was really hard work. At the end I waited in the shade to capture Dave James and Ismael as they ran towards me. Dave arrived still looking incredibly strong. He had gone off course and was really frustrated but his lead was secure. However, id pre race objective of maybe setting a new CR was gone. After the race I asked what happened “Some of the course markings had been moved which is very unusual for this race. I wasted time finding my way back to the route. These things happen but I was feeling really good”
His lead was secure; Ismael was nearly 30 minutes behind.
At the finish weary and tired runners arrived in dribs and drabs expressing the satisfaction of having endured a tough but beautiful day in Costa Rica.
Tents were pitched and food was consumed. Our campsite today was next to the beach and as the sun set, we had the treat of Humpback Whales swimming close to the shore.
What a day! Pura Vida.
RESULTS:
Dave James
Ismael Dris
Henry Monestel
Angela Mayer
Irene Hay
Trisha Perez
Times to follow (apologies)
Overall Results at the end of stage 2:
Mens
D James 7:57
I Dris 8:43
H Monestel 10:09
Ladies
T Peres 12:03
I Hale 12:40
S White 12:49
A selection of images from the day can be viewed HERE
Day 4 is another tough stage with a tough climb and then a series of peaks at altitude and then a VERY steep descent.
Saverge Valley to Dominical Beach via Brujo, Dos Boscas and Hatillo
The sound didn’t stop… a million ‘Chichara’ echoed into the night providing the most awesome soundtrack to a night in a tent! Believe it or not, most people hit the sack by 1930hrs. For a few adventurous runners it was 2000hrs.
The heat had subsided but it was still a warm and humid night. Tents are pitched ‘inner’ only so as to allow for more airflow and sleeping bag? No, no, no… most definitely not required.
0330 alarms disturbed the now quiet beach. The Chichara had finally gone for some RnR, it was our turn to disturb them. The kitchen staff had once again done an incredible job. These guys are doing an endurance event themselves. Cook breakfast for 0400, pack up and load up, move to the next stage finish, unpack and set up and then start cooking ready for the arrival of the runners. Provide lunch and then cook dinner. The next day, do it all again.
I went ahead of the race today, as I wanted to climb to the second summit at 760m and capture images on the way as the front-runners came towards me. This section of the course had dense forest, mud and a whole mixture of different terrain. It was ‘proper’ jungle! I was on the trail by 0630 and I anticipated the front-runners around 0815.
Back at camp runners assembled and started at 0545 with the start of a new days light. The sky was red… it was going to be a hot day. Total distance for the day was 39km but CP1 and CP2 although only 11k apart on this terrain and with the heat, this is quite far. Carrying enough liquid was essential.
Day 1’s eagerness was tempered with a little carried over fatigue and the realization that this was going to be a much harder day. Dave James in the lead by 46 mins overall was going to run with Ismael Dris today. He had said to me the night before “I have no need to run any harder that Dris wants too, it will be nice to spend time with him on the trail”.
Like clockwork they arrived at my ‘hiding place’ at around 0825. Dave, looked very relaxed and in control with no shirt and two hand bottles. Dris looked less secure as he immediately fell behind. They sped past with Dave stopping for a moment “make sure you go up Ian, the trail is awesome, some really dense undergrowth” and they were off!
Monestel and Lopez placed 3rd and 4th and held these positions to the end. Dripped in sweat they ran along the trail eyes focused on each step ahead.
I headed up the trail and the undergrowth closed in. It was really great to see. Noises wrung out from all around me. You can’t pinpoint anyone sound, it’s just a carcophony of noise. However the roar I had heard earlier (twice) did prick up my ears.
Just before I reached the summit a bunch of runners came through, obviously using the approach of safety in numbers. And then the first lady, Tricia Lopez from Costa Rica.
I continued up the trail and then turned and started my run back to the finish line. The objective to track Tricia and get a selection of images and then leapfrog to get some images on the beach.
By this stage Dave and Ismael had finished the day in just over 5hr (5:01), 3rd place Monestel arrived 1hr and 20 mins later.
The beach section, although completely flat seemed to be the ‘gripe’ of the day. By this time runners were dehydrated, tired and just wanted to finish. However, it did have a couple of great water crossings to help cool everyone down,
Tricia held on to her advantage and crossed the line first lady at 1:14 pm, some 2 hours and 22 mins after the lead men, Angela Mayer from the USA and Gemma Slaughter finished in joint 2nd just 10 minutes behind Tina. They had definitely closed over the latter stages.
The Coastal Challenge is all about participation and as Kami Holtz, Pam Nielsen (both from Minnesota) and Helen Lavin (California) all first timers at The Coastal Challenge are as they say themselves, ‘middle of the packer’ but they had a great day finishing in just over 8 hours – “It was a challenging course, it was muddy, technical with tough climbs but we are rewarded with beautiful views. It is what we are here for. However, the beach at the end went on forever. Plus the sun was up at this point just beating down on us.”
Results and other additional race information are available on the race website HERE
Tomorrow
Stage 3 is a longer and tougher stage. Starting at Dominical Beach we head up and up to a highpoint of 800m but this terrain includes river running and some stunning waterfalls. At 48k it will test already tired runners and again, we have another beach finish.
Not even a 4am start could dampen the spirits of the participants of the 9th edition of The Coastal Challenge in Costa Rica.
Leaving the Best Western in San Jose some 100+ racers, crew and staff made the 2.5 hour journey to the coast and the start of the first stage at Quepos. A total distance of just under 34k this day was billed as an ‘easy’ day to allow the participants to adjust to the heat and humidity. Believe me, they needed it…
Quepos is a small town on the coast of Costa Rica and the arrival of several buses was certainly a point of interest, pre-breakfast in this little town. Runners congregated at the start and prepared for the challenge ahead. Filling packs, getting bottles ready and nervously laughing.
At 0900 they left the town and the first 10k was on road or pathway. Unusual you would think for a rainforest race? But a flat 10k of consistent surface is maybe just what all the runners needed to ease them into the day ahead. As expected Dave James hit the front and stayed in that place all the way to the finish.
Dave James dominating the race from the front
I had gone to checkpoint 1 at 10k and then left following the course and ultimately would make the journey to the finish line under my own steam. My plan was to get into the jungle and then capture the runners as they approached.
Coming from a cold winter in the UK the heat and the humidity hit me straight away. Within minutes I was soaking wet and remained that way for the whole day. The front runners seemed in control but very early on it became apparent that if you pushed too hard it was going to be a tricky day.
Follow the pink ribbons
The course was a mixture of rocky fire trail and jungle. Apart from the heat the most notacable thing was the noise from the canopy. Millions and millions of insects created a chorus that was deafening.
As the course progressed and we descended down to the river, a metal bridge facilitated a safe crossing and checkpoint 3. From here it was just 6k to the finish.
The Coastal Challenge team was already busy laying out peoples tents and arranging luggage so that it was ready for our arrival.
I have to say I was pleased to see the finish line. The heat really drained and as runners arrived you could see the stress and the impact on faces.
“This is the easy day” one lady said.
“Yeah, tell me about it… today is gonna be so interesting” replied another.
Cool campsite on the beach next to the river
With a river to cool off in and food available the recovery process immediately starts. The runners, the team and the location is excellent. What more could you ask…
When the running is done, the relaxing begins
Dave James finished in 1st place in just under 3 hours (tbc)
T Dris had an excellent run to pull back into 2nd place. He had early gone off course in the day and when he passed me he said he had run an extra 6k! A top 10 finisher at MDS he has now 46 mins behind James.
In 3rd J Lupez finished just a handful of minutes behind Dris.
El Cruce this year will celebrate the 12th edition. The format is a three day stage race from Chile to Argentina covering 30 – 40km per day.
Like other multi stage races such as the Marathon des Sables or The Coastal Challenge, runners will sleep in a ‘camp’ each evening. The camp is an important element of multi day racing as bonds are made and memories forged.
Event dates are 8-10th February for individual runners and 7-9th February for teams.
The ‘solo category‘ in 2013 has an impressive field assembled. It will be without doubt quite a race… Adam Campbell, Iker Karera, Max King and Francois d’Haene take on previous winners Gustavo Reyes and Nelson Ortega.
The ladies race has Frosty (Anna Frost) hopefully toeing the line feeling refreshed after a winter of recuperation. This won’t be an easy race for her though… the presence of Emma Rocca, Oihana Kortazar and previous race winners Rosalia Camargo Guarischi and Cristina de Carvallho will mean that a battle ‘royal’ will be played out over the three race days.
This years race sees runners race around the theme of a volcano for each stage. Apparently they will go around, up or down to make a loop. Given the name of ‘Through the Volcanoes‘ the race is billed as a tough three days. The three stages are as follows:
Villarica Volcano near Pucón, Chile.
Quetrupillan Volcano between Chile and Argentina.
Lanin Volcano
With plenty of vertical kilometres this race will certainly suit Iker Karera, Anna Frost and Oihana Kortazar but will Francois d’Haene after his success at UTMB and his top placing at Transvulcania in 2012 push for the win or will the speed kings Max King and Adam Campbell make a difference over the three days.
The Andes are a beautiful mountain range. Combined with three days of running and camp life in the evening, the 2013 edition will be a race to remember.
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
Episode 27 of Talk Ultra – Fast man of the moment, Sage Canaday tells us about how he got into running and all about his transition to ultra. Joe Grant gives us an update on how his prepartion is going for his attempt at the 350 mile Iditarod Trail Invitational in Alaska. We also speak to Dave James who had a win at Coldwater Rumble recently and heads out to The Coastal Challenge in Costa Rica on Feb 1st. We have talk tainining, a year in the life of, the news, a blog, a Meltzer Moment, up and coming races and we have the start of a new special on the build up to the 2013 Marathon des Sables.
00:00:00
00:00:45 Start
00:10:00 ‘A year in the life of…’ – this week it is Tyler’s turn to tell us what he has been up to since Christmas.
Email from Andrew Bentley – Following the tragedy in Glencoe this last weekend four climbers killed, is there any chance would you be able to put a shout out about this http://www.justgiving.com/Luke-BradleyChris Bell was a keen bike and triathlon racer, winning numerous races, some of which I was fortunate enough to be his team mate for. Chris was always the faster one- his dedication to being fast was unmatched.
01:00:23 Back to the News
01:05:00 Joe Grantneeds no introduction… his 2nd place at the 2012 Hardrock was a great result. In February 2013 he will be taking part in the 2013 350m Iditarod Invitational Trail. He gives us an update on how his preparation is going.
As a 2-time Olympic trials qualifier, Sage has competed at a national class level. In 2007 he was the youngest participant in the Olympic marathon trials at the age of 21.
A native of Oregon, Sage ran for Newberg High School and placed 13th in the state cross country meet his senior year. Determined to run DI in college, Sage traveled across the country to run for LetsRun.com co-founder Robert Johnson at Cornell University. At Cornell Sage not only qualified for the 2008 US Olympic trials marathon (junior year) – he also won the Ivy League Conference title for 10,000m on the track and qualified as an individual for the 2007 NCAA Championships in cross country.
Sage ran as a Brooks-sponsored elite runner on the post-collegiate Hansons-Brooks Distance Project team from August of 2009 to February 2012. His running resume from their website can be found here. During his time at Hansons, Sage placed 17th overall at the 2010 Bank of America Chicago Marathon (8th American in the race), and placed 5th in the 2011 Rock n’ Roll New Orleans Mardi Gras half marathon with a personal best time of 1:04:32. Sage also ran a personal best marathon time of 2:16:52 at the Rock ‘n’ Roll San Diego Marathon that year (2011). In his final race wearing the Hansons singlet, Sage placed 43rd in the US Olympic Trials marathon in Houston with a 2:18:24.
At the start of 2012 Sage started ultra marathons and trail running. In his ultra debut had earned a 2nd place overall finish at the Chuckanut 50k in Bellingham, WA in March after missing a turn and running off course for 8 minutes. In June 2012, Sage won the Mt. Washington Road Race in 58:27…the fastest time ever by an American on the all uphill course. In July 2012 Sage won the White River 50 in 6:16 and bettered Anton Krupicka’s course record by over 9 minutes on the 50 mile course.
Sage looks to continue competing at a high level on the roads and trails at distances from the half marathon to 100k for the rest of the year with a focus on representing the US at the 2012 World Mountain Running Championships in Italy.
Just four days into a new year and my diary is full…. or so to speak.
2012 was an incredible year. So many new things and new opportunities. The success of Talk Ultra was incredible and in just a couple of weeks the show will be 1 year old! In addition to the podcast I diversified my photographic skills and in conjunction with writing I shifted away from working as a ‘commercial photographer’ in the advertising world (I till do some commissions) and started to concentrate on running, runners, races and the world around this.
I am extremely grateful to Skyrunning for the support and backing in providing me with the opportunity to attend so many great events. I am also extremely grateful and thankful (in no particular order) to
IAN CORLESS 