the INTERVIEWS Season 1-Episode 4 : Geoff Roes

Geoff Roes was raised in Cleveland, New York and excelled in track and cross country at Paul V. Moore High School in Central Square, NY. He competed in cross-country at Syracuse University for one year before becoming injured. Roes took a hiatus from competitive running until trying his hand at ultra marathon running in 2006 when he won his first event, the Little Susitna 50K. In 2007, he set a course record in the process of winning the Susitna 100 miler. In 2010 Roes won the American River 50 Mile Endurance Run. Roes also won the 2010 Western States Endurance Run in a record time of 15:07:04. Roes set the still-standing course record for the Wasatch 100 (a 100-mile race along the Wasatch Front range of the Rocky Mountains near Salt Lake City, UT) in 2009 with a time of 18:30:55, beating the previous course record by nearly one hour and five minutes. Roes now resides in Juneau, Alaska. (Reference wikipedia)

First recorded in 2013

Episode 0h 43m 13s

Talk Ultra back catalogue HERE

Hosted on ANCHOR (HERE) the INTERVIEWS will also be available to listen on many other players, including SPOTIFY (HERE).
ANCHOR app on Apple HERE and Google HERE
Download links will be added in due course.
Apple Podcasts HERE
Breaker HERE
Castbox
Google Podcasts HERE
Overcast HERE
Pocket Casts  HERE
RadioPublic HERE
Spotify HERE
Stitcher
TALK ULTRA podcast will be released as normal providing you long shows as it has always done with ideally two shows per month. The back catalogue will be released randomly via the INTERVIEWS and not chronologically.

Episode 181 – Gordy Ainsleigh, Kilian Jornet and Timothy Olson

Episode 181 of Talk Ultra brings you three interviews from the Talk Ultra back catalogue to launch the new show, ’theINTERVIEWS.’ We go back to 2012 and 2013 of Talk Ultra and we have interviews with Gordy Ainsleigh, Kilian Jornet and Timothy Olson.
 
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
*****

the INTERVIEWS

 
00:05:10 Gordy Ainsleigh
In 1974 Gordy Ainsleigh was the first to run the Western States Endurance Run in under twenty-four hours. Ainsleigh had finished the Western States (WSER) in 71 and 72 on horseback, but in 73 his new horse was pulled with lameness at the 29-mile checkpoint. With the inspiration and encouragement of Drucilla Barner, the first woman to win the Tevis Cup and Secretary of the Western States Trail Foundation, Gordy, in 1974,  joined the horses of the Western States Trail Ride to see if he could complete the course on foot in under twenty-four hours. Twenty-three hours and forty-two minutes later Gordy arrived in Auburn, proving that a runner could indeed, travel the 100 miles in one day. History was made…!
First recorded in February, 2012.
*****
01:06:20 Kilian Jornet
It’s the day after the Matterhorn Ultraks and just four days after Kilian Jornet’s successful attempt on the Matterhorn Summit record attempt from Cervinia. It has been quite a few days for this iconic mountain and although Kilian has excelled on both occasions, we all know, the mountain is still the boss.
Kilian arrives with Emelie Forsberg looking relaxed and fresh after a late breakfast. I congratulate him (and Emelie) once again on topping the podium at the Skyrunning Matterhorn Ultraks race and ask him how he feels, ‘I am a little tired but feel good. I was certainly tired in the race but I didn’t push too hard. I just did what I needed to do to win the race’.
Our conversation turns the TNF UTMB and we discuss how the race will unfold for the men and women. Kilian and Emelie are animated at the prospect of Julien Chorier, Miguel Heras, Anton Krupicka and the other contenders going head-to-head. Emelie gets excited at the thought of Nuria Picas in the ladies race, it’s her first 100-mile race and of course Emelie knows the Catalan well. We could talk all day but eventually I settle down with Kilian in a quiet corner and we discuss the Matterhorn.
First recorded in September 2013.
*****
01:43:16 Timothy Olson
 
Timothy Olson had won the 39th annual Western States 100 race in the record time of 14:46:44, trimming the course record of 15:07:04, set by Geoff Roes two years earlier, by over twenty minutes. In this interview, we found out about the demons of Tim’s life, drugs, alcohol and a road to ruin. Ultra-running quite literally saved his life… It still stands as one of my all-time favourite Talk Ultra interviews. 
First recorded in 2012.
 
Show Length 02:39:17
*****
Information for the INTERVIEWS – please follow the show
*****
Hosted on ANCHOR (HERE) the INTERVIEWS will also be available to listen on many other players, including SPOTIFY (HERE).
ANCHOR app on Apple HERE and Google HERE
Download links will be added in due course.
Apple Podcasts HERE
Breaker HERE
Castbox
Google Podcasts HERE
Overcast HERE
Pocket Casts  HERE
RadioPublic HERE
Spotify HERE
Stitcher
 
*****
TALK ULTRA podcast will be released as normal providing you long shows as it has always done with ideally two shows per month. The back catalogue will be released randomly via the INTERVIEWS and not chronologically.
 
 
Share us on Facebook – Talk Ultra FB https://www.facebook.com/talkultra/
 
Tweet us on Twitter – Talk Ultra on Twitter https://twitter.com/Talkultra
 
 
And use good old word mouth.
 
*****
 
Please support Talk Ultra by becoming a Patron at www.patreon.com/talkultra and THANKS to all our Patrons who support us. Rand Haley and Simon Darmody get a mention on the show here for ‘Becoming 100k Runners’ with a high-tier Patronage.
 
*****
 
 
Stitcher You can listen on iOS HERE, Android HERE or via a web player HERE
 
 
 
Website – talkultra.com

Lanzarote Training Camp 2020 – Day 4

It was a double run day today in Lanzarote starting at 0800 with a really great 9-miles with sunrise with trails along the coast leading to the volcanoes around the village of Soo and then a re-route back down to Club La Santa.

We then had a very quick turnaround to a 2-hour presentation by Running Reborn coach, Shanne Benzie. Shane is a the forefront of discussing and analysing run technique to increase performance and reduce injury, as usual it was fascinating.

A break for lunch and then the afternoon was split in to two 2-hour sessions.

Groups 1 and 2 remained on the run track and had analysis with Shane Benzie while groups 2 and 4 ran along the coast to play on one of the volcanoes climbing to the summit and descending.

You can move around the video image by using the toggle button that appears on the left of the video screen.

And then coasteering one of the technical paths returning back to Club La Santa.

Back at Club La Santa, the groups swapped with 3/4 remaining on the track with Shane and 1/2 heading out on the trails.

The day concluded at 7pm with everyone exhausted and exhilarated after a very full day.

Dates for our 2021 Camp will be announced soon HERE

Follow on:

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

the INTERVIEWS Season 1-Episode 3 : Timothy Olson

This interview goes back to 2012 and episode 12 of Talk Ultra.
Timothy Olson had won the 39th annual Western States 100 race in the record time of 14:46:44, trimming the course record of 15:07:04, set by Geoff Roes two years earlier, by over twenty minutes. In this interview, we found out about the demons of Tim’s life, drugs, alcohol and a road to ruin. Ultra-running quite literally saved his life… It still stands as one of my all-time favourite Talk Ultra interviews.
First recorded in 2012.
Episode 0h 53m 8s

Hosted on ANCHOR (HERE) the INTERVIEWS will also be available to listen on many other players, including SPOTIFY (HERE).

ANCHOR app on Apple HERE and Google HERE

Download links will be added in due course.

Apple Podcasts HERE
Breaker HERE
Castbox
Google Podcasts HERE
Overcast HERE
Pocket Casts  HERE
RadioPublic HERE
Spotify HERE
Stitcher
TALK ULTRA podcast will be released as normal providing you long shows as it has always done with ideally two shows per month. The back catalogue will be released randomly via the INTERVIEWS and not chronologically.

the INTERVIEWS by Talk Ultra

New for 2020, TALK ULTRA podcast will bring you the INTERVIEWS from the extensive podcast back catalogue.

The USP of Talk Ultra has always been long shows designed to be listened to during long journeys, or ideally, during a long run!

Over the year’s we have been asked to release the interviews that make up a show, typically 3, as stand-alone interviews. So, for 2020 and moving forward, we will release the interviews, randomly and not in chronological order.

Talk Ultra podcast will still be released and published as normal.

Released using ANCHOR, the INTERVIEWS will be available on many different formats and importantly, Spotify.

Our first show will go back to February 2012 and an interview with Gordy Ainsleigh who has a special place in ultra-history as being the first person the run the Western States Endurance Run on foot.

Listen on SPOTIFY HERE

The podcast will also be listed and available on many other outlets, as listed below (links added when appropriate):

Apple Podcasts HERE
Breaker HERE
Castbox
Google Podcasts HERE
Overcast HERE
Pocket Casts  HERE
RadioPublic HERE
Spotify HERE
Stitcher

Follow on:

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

THE LONG RUN – Running Long, but how long?

We all run long, but the length of a long run can really vary depending on many factors such as age, fitness, race and training history, targets, objectives and available time. I get asked and read, time and time again, the question, ‘How long should I run?’

‘What session you doing?’ 

‘Long run today,’ the answer.

But, what is a long run and how long should a long run be?

Before that question can be answered, one needs to understand why one is running long and for what purpose. Typically this will be a long-term event that is planned in the diary that may or may not be a race.

Having a date to work too is a great starting place as it provides a deadline point. This helps focus the mind and plan the time accordingly.

Ask yourself, what your objectives are? For example, there is a difference between competing and completing?

What distance is the event? (What is the time limit, what are intermediate cut-off times?)

If you are used to running 5k and 10k events, a long run for you may well be 75-90 minutes? If you are a marathon runner, your long run may be 3 to 3.5-hours. If you are running an ultra, this is where it gets tricky.

Why do we run long?

In summary, we put an emphasis on 3 key points: 

  • Mental Strength
  • Muscular and physical adaptation 
  • Efficiency to use fat as a fuel

Mental Strength:

If you have never run for more than 1 hour in training, then 3 hours on your feet just feels like a really long time, so, you need to adapt mentally for the challenge ahead and you need to be strong to get the job done. This time on feet, needs to be appropriate to the challenge one has planned.

Muscular and Physical Adaptation:

Muscle soreness will come for everyone, however, we can train to reduce the impact or delay the process by progressively running longer in training. With recovery periods, we allow our muscles to adapt to the stress and they become stronger. Delayed onset of muscle soreness (DOMS) is not pleasant and it something that can really be painful in the 24/ 48 and 72 hour period after hard/ ;long training or racing. By running long in training we adapt to delay or reduce the DOMS.

Efficiency to use fat as a fuel:

Our bodies can only store so much carbohydrate and once those stores are used up we have only two options left: top them up or slow down and maybe even stop if they have got very low. As an endurance athlete we need to tap into our almost unlimited fat stores. We do this by teaching our body to use fat as a fuel during the long run. The more efficient you become at this, the longer you can run and the longer you can maintain a pace. Ultimately it means the whole race/training experience will be better and more enjoyable.

The Long Run

Running longer requires running slower, especially if we are going to switch fat burning on. It requires a pace that one can maintain for hours and hours and yes, that pace can be walking. The long run/ walk is specific to you and nobody else!

Running hard and faster has its place and yes, top elite runner can and will incorporate faster paces within a long run to adapt. But be specific and think of your objectives and what you are trying to achieve.

Be specific with terrain. No point for training for a 50-mile trail race with loads of vertical and technical trail and then run all sessions on the road.

Runners get stressed and worried by mileage, pace, miles per minute and so on. Relax. Think of your long run in terms of time, not distance. Particularly important if running off-road.

To help provide perspective, 3-hours on the road you may well allow one to cover 20-miles, but on the trails or in the mountains, one may only cover 12-miles.

Slow down! 

A common mistake is that we make our long run too fast and our faster runs not fast enough. We therefore end up one paced. Make longer sessions slow and make hard sessions hard. If in doubt, use RPE, Rate of Perceived Exertion. Quite simply, when running long and easy you should have a perceived effort of breathing calmly and being able to talk. If running hard, you should have a perceived effort of difficulty, shortness of breath, discomfort and an inability to hold a conversation.

The big question, how long should the long run be?

Short distance runners often run ‘over distance’ in training. For example, a 10k runner may run a long slow half marathon to build endurance. A half marathon runner may run a long and slow steady 16-20 miles in preparation for a fast race.

This all falls apart when we go to the marathon and beyond. How often have you heard in marathon training that the long run should be 21/22 miles or 3-hours 30-minutes in preparation for a race. But these generic terms do not take in to account the individual. Think of Kipchoge, if he did long runs at 3.5 hours, even running slow (7 min miles for him,) he would cover over 30-miles!

Long runs and adapting for an endurance run such as an ultra comes from not one run but a combination of all runs. It’s about your accumulative run history. They all add up to make you an endurance machine. So, typically, if you are running longer than a marathon, you will have been running for some time. 

First and foremost, consistency is key and long runs should be progressive and based on ability and experience. A long run should test you but not break you. 

What do I mean by progressive?

Let’s use a 12-week scenario based on a runner who can currently run 2-hours in a long run. I am not looking at base training here, but the specifics of a long run and how to make the long run longer. I’m a big fan of building over 3-weeks and recovering for 1-week.

Example:

Month 1

  • Week 1 – Sunday 2:30 hours
  • Week 2 – Sunday 2:45 hours
  • Week 3 – Sunday 3:00 hours
  • Week 4 – 2 hours

Month 2

  • Week 1 – Sunday 2:45 hours
  • Week 2 – Wednesday 90min / Sunday 3:00 hours
  • Week 3 – Wednesday 90min/ Sunday 3:20 hours
  • Week 4 – Sunday 2:30 hours

Month 3

  • Week 1 – Wednesday 90min/ Sunday 3:00 hours
  • Week 2 – Wednesday 1:45 hours/ Sunday 3:30 hours
  • Week 3 – Wednesday 2:00 hours/ Sunday 4:00 hours
  • Week 4 – Wednesday 60min/ Sunday 3:00 hours

The above scenario provides a structured example on how to build up from running 2 hours comfortably to 4 hours. But remember the above scenario is 12-weeks of running with over 37-hours of running, just in the long runs!. That is huge and a great place to start for any endurance challenge.

But my race is 50-miles, can I run the distance?

As mentioned above, it’s not wise or sensible to run too long in anyone session. But the 12-week plan above on a 3/1 scenario shows you how it’s possible to build time and confidence. As you gain more experience you can look at doing back-to-back sessions and plan long training weekends all as part of a long term plan (see below.) Ultimately though, running too long in terms of distance or time is something that should be very carefully planned. You will always here about runners who can do 200-mile weeks or 50-mile training runs; they are exceptions and not the norm. Don’t be lulled into a false sense of security and don’t feel inadequate, we are all individuals and this is maybe the most important aspect. 

Example:

Month 1

  • Week 1 – Saturday 2:00 hours/ Sunday 3:30 hours
  • Week 2 – Sunday 4:00 hours
  • Week 3 – Wednesday 90 mins/ Saturday 2:30 hours/ Sunday 4:30 hours
  • Week 4 – Sunday 3:00 hours

Month 2

  • Week 1 – Saturday 2:30 hours/ Sunday 3:45 hours
  • Week 2 – Wednesday 90min / Sunday 4:00 hours
  • Week 3 – Wednesday 2 hours / Saturday 3:00 hours/ Sunday 5:00 hours
  • Week 4 – Sunday 2:30 hours

Month 3

  • Week 1 – Wednesday 90min/ Saturday 3:00 hours/ Sunday 3:00 hours
  • Week 2 – Wednesday 1:45 hours/ Sunday 5:00 hours
  • Week 3 – Wednesday 2:00 hours/ Saturday 3:00 hours/ Sunday 6:00 hours
  • Week 4 – Wednesday 60min/ Sunday 3:00 hours

Running or walking long is a voyage of discovery and you need to balance long-distance with adequate recovery.

Listen to your body.

Training should be about preparing you to tackle the challenge, but it will never FULLY prepare you. There’s always going to be a bit of extra and a bit of unknown on the day of the event, but surely that’s why you’ve entered?

Follow on:

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

DEATH and TAXES and RUNNING INJURIES

Pleasure to provide the images to accompany the words of David Roche for the article, ‘Death and Taxes and Running Injuries’

for Trail RUNNER Mag

It’s easy to idealize running.

Frolicking through forests! Jumping over rocks and bounding down mountains! On a training plan, the miles come so easily. But that’s not reality.

As a coach, I try to never lose sight of that fact. It’s so easy to write down “8 mile run” and not think about what that actually entails. That’s more than 10,000 steps, each one with significantly more impact forces than walking, each one with the potential to go horribly wrong. That training log entry seems simple, but it’s asking an athlete to do something that many people can’t do in the first place.

Our heads may be up in the clouds, but our bodies are on the ground, and they can feel the pounding. The process of building up endurance risks breakdown with each step. Running is a lot like life in that way. Every day that passes brings us one day closer to the ultimate breakdown.

What can we do in the face of our own fragility? We can keep moving forward.

That sounds melodramatic. I promise this article will not be too serious. But it is important to understand that we get running injuries for the same reasons that we die—our bodies are only capable of so many miles, even if our brains can expand to encompass infinity. Just as life requires death to have meaning, so too do runners have to get injured for the miles to be more than numbers in a training log.

So let’s celebrate the whole journey, including the parts that might be less fun to talk about. Let’s talk injuries.

Read the full article HERE

Trail RUNNER Mag HERE

Follow on:

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

Planning A Running Year

As a racing season comes to an end it is time to look back over your achievements and yes, your failures over the last 12 months.

What went right, what didn’t go right? It is a question we should all ask ourselves.

  • What were my strengths?
  • What were my weaknesses?

Once you know the answers to the above, you have an idea of what to do over the winter months to make the following year a better one, not only in racing but training.

Planning is key. You need to periodize training so that you get the most from it.

  • Do you lack endurance?
  • Do you lack strength?
  • Do you lack speed?
  • Do you lack an ability to run on technical terrain?
  • Can you climb well?
  • Are you mentally strong?

The above list can go on and on.

Certain key elements should be present in any training plan and by answering questions similar to those above, you will start to understand what you need to do.

Winter has often been thought upon as time to do ‘base’ miles. These were long and steady miles with many hours building endurance. It is easy to fall in a trap and do too much of this. Don’t do what everyone else is doing, instead do what you need to do. Ultra-runners often have loads of endurance, after all, they race long distances all year. But with all that endurance, they can lack some strength and speed.

You need to look at yourself and ask, ‘What do I need to do?’

Decide on objectives for the following year and yes, you can even decide on plans for the year after too. Sometimes our long-term goals are so big or challenging that we need longer than a year to prepare!

Decide on A, B and C races, please remember that you can have multiple A goals, you just need to make sure that you can train, race and recover. The best thing to do here is to get a planner that shows the whole year and then add objectives marking them A, B and C – you will soon see if your targets are achievable. This is an invalidly process and actually takes very little time.

A target needs blocks of training and depending on the A-Race, that block will vary in length based on the challenge and the experience of the individual. A classic marathon plan may be 12-16 weeks, whereas for 100-miles you may work on 28-weeks.

In our scenario, we are saying that our A race is a 100-mile race, 28 weeks away.

Yes, its a long way off but dont be fooled into thinking you have plenty of time. Key races have a habit of sneaking up on you.

Go through the questions again.

If this is your first 100, training will be very different to someone who is running there 20th for example. Endurance may well be a primary target, whereas the experienced 100 runner will have endurance but may well want to go quicker?

100-miles is a long way so *base training and getting the miles in is key. We have allocated 8 weeks for this in the plan below. Hours of easy miles progressively building up to a C race (marathon or 50k). It is always good to have a goal and a target to aim for. The C race is a training race and will have no taper, you would race through it as a training long run.

*A traditional pyramid training plan starts with base and then typically adds speed as an event comes closer. However, we are ultra-runners and it is important to be specific. High intensity training creates a lot of fatigue and this is why I am a huge fan of reversing the pyramid and getting speed work done during the winter so that the training plan that leads into an A race is specific to the demands of the race.

So, if you are an experienced ultra-runner looking to improve with years of running and loads of endurance, think about making weeks 1-8 speed based with a fast marathon as a C (or maybe even A) race objective at the end of this block.

When you enter your racing season this will be in the build phase so its a good idea to place a B race objective that will allow you to progress to the A goal or multiple A goals.

As you come to the end of the build phase, you should be in form and race fit. What you want to do now is fine tune that form, tweak it and hold it for the A race. If you are cramming long runs in or looking for speed, its too late. You basically misjudged the planning or started training too late.

Maintaining what fitness, you have is also about being specific to the A target. 

   1    Is your 100-mile target race on groomed trail with little elevation gain?

   2    Is it an out-and-out mountain race with gnarly terrain and plenty of elevation gain?

Its important to be specific now, the two races above require very different approaches. This is something that you will have understood in January (or earlier in the year) when you looked back at last year, looked ahead to this year and understood your strengths and weaknesses so that you could plan accordingly.

       Scenario 1 requires running, good form and leg speed.

       Scenario 2 requires hiking, climbing, leg strength and plenty of endurance.

You cant perform well at every event and this is why A, B and C races are important. Yes, I know the elite runners manage to race several key races a year but look at the training and look at the planning. We have all seen top runners turn up at early season races and place just inside or outside the top-10.

– Francois D’Haene

Francois dHaene always provides a good examples of how to:

 

       Build

       Peak

       Win

       Recover

       Build

       Peak

       Win

       Recover

       Build

       Peak

       Win

       Recover

 

In 1 racing year, Francois won 3 x 100-mile races.

That is an incredible skill and for sure as racing becomes more aggressive, faster and more brutal, this training approach is going to become far more important for those who want to race to their own potential and maybe more importantly race year-on-year. We have all witnessed the damage that racing and training too much can do at an elite level runner. Listen to my podcast with Geoff Roes HERE as he provides a great insight into potential problems. 

JOIN OUR TRAINING CAMP IN LANZAROTE HERE

Ask questions such as:

   1    Do I race every weekend?

   2    Do I rest?

   3    Do I allow easy and recovery weeks?

   4    Do I cross train?

   5    Do I sleep well?

   6    How is my nutrition?

   7    Am I constantly tired?

   8    Do I feel alive and full of beans?

   9    Hows my resting heart rate?

   10  Is my pace good?

   11  Hows my strength?

   12  Hows my recovery?

   13  Do I have a plan?

   14  Have I structured my plan to an A race?

The above questions are a starting point. Read through the list and add your own questions to appraise what type of runner you are. It may well be that running for you is an escape and social thing, you may be happy to race week in and week out and you are not worried about gaining a PB or improving; if that is you, great. Id still say planning some RnR is a good thing to avoid burn out.

If you are someone looking to perform and improve, you need to be more self-critical. Plan your training and periodize your training so that you are able to (hopefully) predict good form on 1 or multiple A race days in a year. This is not easy.

Carefully plan races in terms of importance,Abeing the most important. Also make the races progressive and in line with your A race. For example, if your A race is a 100-mile race, a C race may be a marathon, a B race may be a 50K or 100K and then the Ais the big step of 100-miles.

Remember you can only hold form for a limited length of time and if you want to peak, you need to make sure that this planning stage is done early so that you understand what you are trying to achieve. Its all about steppingstones.

Ask yourself, what is the purpose of the training blocks you are planning:

       Are you laying base training?

       Building fitness?

       Maintaining fitness?

       Racing?

A training block with 2 x A races (the 2nd race being 100-miles) may look like this:

Base Training Phase

Week 1 – Base or Speed

Week 2 – Base or Speed

Week 3 – Base or Speed

Week 4 – Base or Speed (with the addition of a longer run)

Week 5 – Base or Speed (with the addition of a longer run)

Week 6 – Base or Speed (with the addition of a longer run)

Week 7 – Base or Speed (with the addition of a longer run)

Week 8 – Base with C Race probably a marathon.

 

Build Training Phase

Week 9 – Build

Week 10 – Build

Week 11 – Build maybe a C Race just as a long run?

Week 12 – Build

Week 13 – Build

Week 14 – Build with B Race 50K.

 

Maintain

Week 15 – Maintain/ Specific

Week 16 – Maintain/ Specific

Week 17 – Maintain/ Specific

Week 18 – Maintain/ Taper with A Race

 

Recovery

Week 19 – Recovery

Week 20 – Recovery easing back into Build.

 

Build

Week 21 – Build

Week 22 – Build

Week 23 – Build

Week 24 – Build

Week 25 – Build

Week 26 – Build

Week 27 – Taper

Week 28 – Taper and A Race (this scenario 100-miles)

 

Recover, Recover and Recover.

This article is not a hard and fast plan, its a guide for you to go away, look at your targets having assessed past targets and hopefully it makes you think about future objectives so that you can plan for a successful, injury free year of running and racing.

Follow on:

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

*article first published in 2016 and has been updated.

The Elements EVEREST TRAIL RACE #ETR2019 – Race Day 6

Leaving Tengboche the race retraces elements of stage-5 to Phakding but as opposed to previous year’s, at Sensa the runners did not go right to the Kumjung Valley. Instead they followed the main route Namche Bazaar the ETR then re-traces stage 5 all the way to Phakding and then as the trail heads back to Kharikhola, a left turn leads to the final climb and the swinish line in Lukla.

The stage is mostly downhill with 3183m of descent in comparison to 2105m of ascent over the 30km course. It’s a tough way to finish a race, but the rewards are worth it! After the high elevation from the previous day, the additional oxygen made the km’s easier.

Both Suman and Anna have been on fire all week and on the final day, it was no difference. The duo pushed and pushed but at all times looked in control and relaxed. Suman actually just looked to be having fun… Playing in the mountains. The pace of them both was quite ridiculous.

Behind Anna, Manuela and Nuria once again traded blows, pushing each other and in doing so, found greater individual performances.

For the men, it was a real battle with Hans, Miguel and Gerard not taking things easy and all fighting for the 2nd and 3rd places on the overall podium.

At the finish line, Manuela beat Nuria, 4:10:45 to 4:19:22 and in doing so, secured her overall 2nd place just as in 2018.

Hans was the first home after Suman, then Miguel and Gerard together. Suman crossed the tape in an incredible 2:46:25 and then the respective times were 3:01:24 and 3:06:39. 

Suman Kulung and Anna Comet are crowned the 2019 Elements Everest Trail Race champions but all credit goes to each and every finisher. At 170km, this race may not be the longest but it is surely one of the toughest! The combination of tough technical terrain, relentless climbing and descending and of course altitude, all combine to make the ETR a race to do!

IMAGE GALLERIES HERE

Day 6 Results:

Suman Kulung Rai 2:46:25

Hans Smedsrod 3:01:24

Miguel Heras and Gerard Morales 3:06:39

Anna Comet 3:45:33

Nuria Dominguez 4:10:45

Manuela Vilaseca 4:19:22

The 2019 Elements Everest Trail Race final classification

Suman Kulung Rai 20:51:36

Gerard Morales 23:28:29

Hans Smedsrod 23:54:13

 

Anna Comet 26:20:56

Manuela Vilaseca 29:29:05

Nuria Dominguez 30:03:47

Follow on:

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

The Elements EVEREST TRAIL RACE #ETR2019 – Race Day 5

EPIC was all the runner’s had to say as they finished stage 5 of The Elements Everest Trail Race at  the Monastery at Tengboche, the Himalayan backdrop of Everest, Lohtse, Nuptse and Ama Dablam providing context to the journey undertaken.

For the first time in ETR history, the race went beyond Tengboche taking a stunning high route to Pangboche and return to the iconic Monastery finish line.

Starting in Phakding the runners climbed to Namche at 3402m, proceeded to Syangboche at 3760m passed through Kumjung, Mong La, Phortse and then took a high pass at 4000m to reach Pangboche at 4100m. Finally the finish 3875m, 32km later with 2850m of ascent and 1650m of descent – beyond epic!

It was a feared day, everyone was aware of the challenge and under taking!

It may sound a similar story, but Suman and Anna was at another level. The Nepali completing the journey in just over 4-hours….!

Racing was hard and relentless and today Miguel Heras placed 2nd fighting off injury with a stunning performance making the podium battle once again exciting.

Hans and Gerard once again battled each other hard and the duo were separated by just minutes.

 

Behind Anna in the women, Nuria Dominguez once again fought hard for 2nd ahead of Manuela.

 

Today though, the race was all about the route and the best of what the Himalayas have to offer. It was a brave move to re-vamp stage 5 of the ETR with added distance, a new route and extended period at elevation. It’s a decision that the runners loved despite how hard and difficult the journey was.

Tomorrow, the runners return to Lukla via Namche and Phading in the final finish line of the 2019 ETR.

IMAGE GALLERIES HERE

Day 5 Results:

Suman Kulung Rai 4:04:35

Miguel Heras 4:27:03

Hans Smedsrod 4:43:01

 

Anna Comet 5:17:11

Nuria Dominguez 5:47:42

Manuela Vilaseca 5:50:23

Follow on:

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com