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Marathon des Sables – The Legendary : NEWS THREE – Feb 2024

Posted on February 19, 2024 by talkultra

Marathon des Sables is a simple race that often becomes over complicated by too much information. Take advice, look at websites, process the information but importantly find out what works for you. We are all individual, what works for one may well not work for another.

When you break the race down, here are my TOP 20 TIPS of what to focus on for Marathon des Sable – The Legendary.

Pack – Ideally needs to be as small as possible and as close to the minimum 6.5kg weight when packed. There are many packs out there and just like clothing, packs fit in different ways, so, it is important to try many to find the best for you. I size between 20-25 Ltr is ideal. Key things to look out for: easy access to water, easy access pockets for snacks etc, adjustable to get perfect fit, minimal bounce when loaded, flexibility to compress the pack and make smaller as you reduce the contents (food you eat) as the race progresses.

Sleeping bag – Needs to be lightweight, small when compressed and warm enough for you based on your warmth requirements – are you a cold or warm sleeper? Popular sleeping bags are PHD, Nordisk Y, OMM, Sea to Summit, Western Mountaineering, Rab etc. Take care on the ‘comfort’ rating and I have an in-depth article on choosing a sleeping bag HERE.

Jacket – I always recommend a sleeping bag and jacket as opposed to just taking a sleeping bag. MDS can have cooler editions, particularly early morning or evening and having the option of a jacket is great. It also means that you can potentially take a lighter and less warm sleeping bag as the jacket can add as an additional warm layer. As an example, a Sea to Summit SP1 bag and a Haglofs L.I.M Essens jacket weighs 510g! Many brands do sub 200g jackets, look at Haglofs, Mont Bell and Y by Nordisk.

Clothes – You just need what you will run in. However, a spare pair of socks is commonplace. No need to get new clothes and don’t worry about colours. The most important is that they are comfortable and they do not rub or chafe.

Sleeping Matt – Optional but a good nights sleep is important for recovery. There are only three things to do at MDS, run, eat and sleep. Make the sleep as comfortable as possible. Two options exist – inflatable and solid foam. The choice is yours. The inflatable ones offer more comfort, more flexibility in packing but with poor admin, you do run the risk of a puncture. Recommended Sea to Summit HERE

Shoes and Gaiters – Shoes are personal and if you already have shoes that are comfortable and cause no blisters, then you have the perfect MDS shoe. Things to consider, a wider toe box is good to allow toe splay, a thumb nail of space above your longest toe is adequate, no need for more, and make sure they have enough durability for you! I say ‘you’ because Rachid El Morabity will complete the whole race in 21-hours whereas most people won’t even do just the long day in that time – his shoe shoe choice will and can be very different to what most of us need! Get your Velcro sewn on your shoes and make sure that when you get the shoes back the fit has not been altered.

Food – You need a minimum amount of calories per day specified in the race rules (2000 per day) and how those calories are made up are up to you. This for many is a difficult one. It raises many questions and yes, it’s good to find out what other people do and use but ultimately, YOU have to eat it. Food is the heaviest item you will carry, but remember, your packs gets lighter each day as you eat the contents. Re-packing food can save weight and space. Think about the the balance between carb, protein and fat and importantly, what tastes good at home, may not taste good in the Sahara.

Stove – The decision to use a stove is another question mark but it would appear that most runners like that hot water option. Remember though, you can make a fire from twigs, shrub and branches that surround bivouac.

Pot – Many use a 1.5 ltr water bottle cut down as a food bowl. For the 2024 MDS, 1.5 ltr bottles will not be supplied, so, you will need a suitable pot. Esbit for example do a small titanium pot with lid.

Water – You must have the capacity to carry 1.5 ltr of water and for the long day, 3 ltrs. Water is provided by the race. For 2024, water will not be provided in 1.5 ltr bottles but will be distributed by staff at the cp’s using jugs to decant water from larger 5 ltr bottles. On the long day, an additional 1.5 ltr bottle will be provided either at the start or cp1.

Salt Tablets – Salt tablets will no longer be provided at the race and you now must have a mandatory 14 stock cubes. Of course, you are recommended to work out your electrolyte needs and plan accordingly. You are welcome to take your own salt tablets or similar product such as those provided by Precision Hydration.

Feet – Look after them, along with dehydration, blistered and damaged feet are a key reason for failure in any multi-day race. Prepare them before the race especially trimming nails back and knowing what socks work for you. After each day in the race, clean feet, allow them to breathe and look after them. Get any sore or hot points addressed immediately.

Mandatory kit – You are supplied with a mandatory kit list and you MUST have everything on that list. Please note, for 2024 the venom pump has been removed and you must have 14 cubes of broth.

You – You signed up for the challenge, you wanted to be on the start line and therefore you are responsible for the outcome. Believe me, the you that leaves the Sahara is not the same you that entered. Keep perspective, the MDS journey is an enhancement of you as a person. It’s easy to become obsessed, ultimately the majority of runners at MDS are enthusiasts, if you keep that in mind the journey will be a complete one. The legs, lungs, heart and feet will only get you so far, then the mind will take over. Mentally prepare for the challenge ahead and make mental plans for how to survive and motivate yourself when the going gets tough. Laugh when you hit rock bottom. Laugh when you are going the toilet in a brown plastic bag. Laugh with and at your tent mates and fellow runners. The comradeship of MDS is quite unique, embrace it.

Training – Plan ahead, formulate a long term plan and aim for consistency.

Walking – Learn to walk. Many think they will run 80% and walk 20%, if you are lucky, it’s the other way around. Make walking a positive, make walking fast, make walking productive.

Poles – For many, poles are a huge advantage. They are like 4-wheel drive and without doubt, they make you walk faster. But you must train with them and learn how to use them.

Shoes – NEVER take advice from anyone online that tells you that ‘X’ is the shoe to wear for MDS unless they know you and your run style. Forget the advice about going up a size or two sizes. It’s a recipe for disaster unless you know that your feet swell? A shoe that is too big will allow your foot to move, a moving foot causes friction, friction causes blisters and the rest of the story speaks for itself. General advice is that if you have a ‘thumb nail’ of room at the front of the shoe above the longest toe, this generally works. Notice I say ‘generally’ – there are exceptions. One thing that may happen, is your foot may get wider (rarely or never longer) with the heat and additional time on feet, therefore a shoe with a wider toe box often works well for many runners.

Equipment – Minimum pack weight is 6.5kg plus water, get as close to this as you can. Additional weight is additional stress and just makes the journey harder. Luxuries are ok if they improve the journey and make it easier, music is a good example of an additional extra. I can’t really think of anything else…

Friends – Tent mates will pull you through and motivate you. They will become friends for life. Ideally find tent mates before you head out to the Sahara and plan your tent group.

Admin and preparation that you may not think of:

Take essentials on the plane and wear your run apparel and shoes. That way, should a baggage disaster happen your chances of racing improve.
Take food with you for the travel and on the plane.
The journey from the airport to bivouac 1 can be lengthy be prepared with your own snacks and drinks. MDS do provide a packed lunch.
Night 1 and night 2 in bivouac are NOT self-sufficient so take extras such as an inflatable bed, food and luxuries that you are happy to give away to the berbers. May as well have 2 comfortable nights and a comfortable day before the racing starts.
Food before the race starts is now down to you. Be prepared to have plenty of variety and remeber, within reason, this can be anything!
Admin day can be lengthy multi-hour experience. Take water and snacks for when standing in line and maybe take an umbrella so you have shade.
Keep sun screen on and keep hydrated. No need to drink vast volumes – drink to thirst before the racing starts.
Have additional items such as a base layer, sleeping bag liner and other items that may be on a ‘question’ list for the race. On night 1 and before you go to admin, you can make final decisions of what to and what not to take. Particularly important if you think you may be cold at night.
Remember that after bag drop and check-in you have no access to any additional items, however, you only become completely self-sufficient when you start the race. With that in mind, you can have additional food and luxuries with you until day 1 kick-off, it’s a useful tip and does mean that you can have additional comfort for a good 12-hours.

Conclusions:

Marathon des Sables is a magical and life changing journey as are most if not all multi-day races. It really is a true challenge of mind and body to race over many days, irrespective if you complete the race in just over 20-hours or 60+ hours. It’s a hark back to a more primitive time, a time without clutter and modern technology. Embrace this. Embrace the silence of the surroundings and the simplicity of placing one foot in front of the other.

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The Coastal Challenge 2024 – #TCC2024 – Stage 6

Posted on February 16, 2024 by talkultra

The victory loop. This stage personifies all that has gone before and arguably, is the most beautiful stage. The whole of TCC is compressed in to the 37km’s with gravel roads, river running, waterfall crossing, rainforest, coasteering and long pristine beaches.

It’s a day for celebration and one to soak up all that has been gone before. At the end, a hard earned medal. However, racing did not stop and Cody Lind and Katie Young sealed TCC 2024 with final stage wins, 3:14:42 and 4:44:32 respectively.

Cody Lind was on fire today, 2020 and 2024 champion.

There are outright winners, of course, and congratulations go to Katie Young and Cody Lind the 2024 TCC champions. But as race director, Rodrogo Carazo says, today, everyone is a winner.

Rodrigo Carazo awards the finisher medal

Emotions are released, tears are shed and finally, it’s time to kick-off run shoes and fully relax and appreciate the magnitude of the journey and the experiences that have gone before.

It’s no mistake or act of chance that has allowed TCC to last 20-years. Costa Rica, the route, the people, the wildlife, the Pura Vida approach makes this race special and unique.

Tomorrow, competitors leave Drake Bay via speedboat, a final magical experience to confirm that TCC is one of the ‘must do’ races in the world.

Final Result:

Cody Lind 25:57:00
Jean-Francois Cauchon 26:32:58
Cristofer Clemente Mora 27:38:18

Katie Young 35:30:40 (8th overall)
Lina El Kott Hekander 36:41:42
Sanna El Kott Helander 38:11:15

Pura Vida!

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The Coastal Challenge 2024 – #TCC2024 – Stage 5

Posted on February 15, 2024 by talkultra

The day starts by crossing the Sierpe River via ferry, ahead one of the most ‘runnable’ days with an abundance of gravel road interspersed with technical trails.

It’s an iconic stage where a boat crossing is required in the final 5km’s transporting runners from one land section to another before the run in towards the iconic Drake Bay.

A delayed start due to problems with the ferry meant the runner’s started 1-hour late. Sometimes, situations happen and there is nothing to do than say, Pura Vida and carry on.

Once underway, the race split at the front with Pierre Meslet deciding no matter how bad the ankle, let’s give it a go. Cristofer Clemente Mora followed and then Cody Lind and Jean Francois Cauchon.

It was only a matter of time before Cody and Jean-Francois took control of the race and the duo finished together in 4:28 (time tbc due to a delay at the boat crossing).

Cristofer finished 3rd.

For the women, Katie Young well and truly sealed the 2024 TCC with an outstanding performance in 5:55. All day, she smile, ran fast and smooth and dare I say, made it look easy! This TCC is a breakthrough performance for Katie, especially coming after a top-10 at MDS in 2023.

Lina El Kott Helander finished 2nd in 6:14. Lina could very easily have pulled out of the race early in the week after damaging her right arm. She has fought on and impressively so, chapeaux!

Marline Côté finished just ahead of Sanna El Kott Helander, 6:33 and 6:41 respectively. But it was Janina Beck from Germany who finished 3rd in 6:31.

The racing is now done! Stage 6 tomorrow and it would take an absolute disaster to change the ranking, so, expect a victory loop. And let’s face it, a fun loop is well deserved, despite the fact not many would call 35.9km an easy loop…

Pura Vida.

Jean-Francois Cauchon 4:28:17 (tbc)
Cody Lind 4:28:17 (tbc)
Cristofer Clemente Mora 4:30:28 (tbc)

Katie Young 5:55:07
Lina El Kott Helander 6:14:56
Janina Beck 6:31:24

Overall:

Cody Lind 22:41:18
Jean-Francois Cauchon 23:02:46
Cristofer Clementa Mora 23:45:14

Katie Young (7th overall) 30:46:07
Lina El Kott Helander 31:53:57
Sanna El Kott Helander 32:56:52

The Coastal Challenge 2024 – #TCC2024 – Stage 2

Posted on February 12, 2024 by talkultra

Runner’s got there first night in camp last night. Tired bodies looking to recover and prepare for stage 2 of the 2024 The Coastal Challenge, a 230km, 6-stage journey from Quepos to Drake Bay. Ambiance and atmosphere was high. Stage 1 had certainly taken a toll and surprised many. The combination of route, heat and humidity a wake up call. The impact of day 1 saw 18 participants move from the Expedition race to the shorter Adventure category; a huge number!

But today, starting almost 3-hours early makes a huge difference. The almost vertical climb straight out of camp allows for cooler temperatures and an ability to ease in the day.

A rollercoaster of gravel roads followed by rainforest and more gravel roads lead the race to the coast and finally the ocean.

Now the heat of the day takes hold as the the participants navigate a route to the Dominical finish via long stretches of beach.

There was a very different mood to the start of stage 2. Summed up in one word, respect. The top men ran together lead by Jean-Francois Cauchon. This lead group did not include Cristofer Clemente Mora who ran a short distance behind with Erick Aguerro behind.

Pierre Meslet made a 3rd group running Lina El Kott Helander.

Lina El Kott Helander pushed the pace for the women, this came as no surprise with a steep climb to start the day. The skyrunner no doubt in her element. Behind Katie Young followed with a parmanent smile.

Sanna El Kott Helander, just like her twin sister, enjoyed the early vert to run in 3rd.

As the runner’s headed to the coast, the race opened up and Cody Lind and Carlos Calvo López were the first to arrive at the estuary leading to the final 5km’s and a long beach section. Cody now in familiar territory from his 2020 victory no doubt relishing the final km’s pushed to take the stage and overall lead with 3:59:13 on the clock.

Carlos was expected to finish 3rd but Jean-Francois pushed and not only caught but passed the Costa Rican, 4:00:15 and 4:01:53. Cristofer finished some way back and lost his overall lead by almost 10-minutes and is now in second. We have a race on!

Lina continued her strong running all the way to the estuary, she had now opened up a 6-minute lead. Katie arrived looking fresh and full of enthusiasm, with flat running all the way to the line, Katie pushed and closed the gap to under 2-minutes at the line, 5:06:08 and 5:07:58.

Sanna continued to pull away from Lindsey Ullrich and ran a strong 3rd place in 5:29:05. A very positive run after a troubled ay 1.

Stage 2 was not without drama, Lina took a bad fall and had concerns for a badly damaged arm. More news to follow. Pierre also had troubles with a very badly twisted ankle that saw him require a stick in the early stages.

Tomorrow, stage 3 to Marino Ballena is 46km with 1686m. It’s the toughest stage of the race.

Overall:

Cody Lind 8:21:54
Cristofer Clemente Mora 8:31:07
Jean-Francois Cauchon 8:36:35

Katie Young 10:09:45
Lina El Kott Helander 10:39:40
Sana El Kott Helander 10:39:40

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Marathon des Sables – The Legendary : NEWS TWO – Feb 2024

Posted on February 12, 2024 by talkultra

You arrive in Morocco, pass through passport control, wait for your luggage, leave the airport arrivals hall and find a seat on a coach.

The MDS journey is now in full swing.

Waiting in anticipation, the Road Book (the bible) for the next edition of the race is provided and immediately pages turn, running through the mind of each participant:

“How long is the long day?”

Well, the wait is over, I can tell you. For 2024, the long day will be 85.3 km’s.

The MARATHON DES SABLES – The Legendary is breaking silence and today, we announce the daily stage distances for the 2024 edition.

Stage 1 : 31.1 km
Stage 2 : 40.8 km
Stage 3 : 85.3 km (over 2 days)
Stage 4 : 43.1 km
Stage 5 : 31.4 km
Stage 6 : 21.1 km

Total 252.8 km

Marathon des Sables typically takes place in this key area.

Taking place in the southern Moroccan Sahara since 1986; an extraordinary adventure will take place covering 252 km’s, the longest edition in the race history. Lasting 11-days with 9-days in the desert, divided into 6 stages over 7-days, a magical crossing of the Sahara walking or running.

The exact route, with maps, will once again be covered in detail in the road book, which as per usual, will be provided in Morocco whilst on the way to the bivouac one.

This is the first time that the daily distances have been disclosed before arrival in Morocco. Does this change anything? No, not really. I guess there is a reassurance knowing that the long day is not 90+ km’s.

However, with the 2024 edition being 252 km’s and over 6 timed stages, it was my prediction that this race would be a tougher challenge in contrast to those that have gone before. Therefore, to ease minds, the distances have been announced.

Previously, the long day would come on stage 4 (over 2 days) and it would be followed by the marathon stage. It was common thought, “Get the long day done and it’s just a marathon to go!” At the finish of the marathon, the medal would be received; job done.

Now, with the long day coming on stage 3, you still have 3-stages to run totaling 95.6 km’s. This will require a completely different mental and physical approach.

So, plan accordingly and be prepared.

You may wish to read my previous post HERE that provides some important information in regard to the 2024 race.

It is 8 weeks to go to one of the greatest experiences of your life. Make this time count!

ORGANIZATION OF THE WEEK

Here is how a typical week at the MARATHON DES SABLES is organized

Day 1: Arrival in Morocco, transfer by bus in the desert, installation and night at the bivouac.
Day 2: Day of technical, administrative and medical checks, night at the bivouac.
Day 3:First stage, night at the bivouac.
Day 4:Second stage, night at the bivouac.
Days 5 & 6:Third stage – “the long one” – which lasts 2 days. Nights at the bivouac.
Day 7: Fourth stage, night at the bivouac.
Day 8: Fifth stage, night at the bivouac.
Day 9: Sixth stage, award ceremony.Transfer by bus to Ouarzazate, night at the hotel with half board accommodation.
Day 10: Free day in Ouarzazate, night at the hotel with half board accommodation.
Day 11: End of the adventure, transfer back to the airport.

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The Coastal Challenge #TCC2024 Preview

Posted on February 4, 2024 by talkultra

The Coastal Challenge 2024 is upon us. An event 20-years in the making, this will be a special year! A gruelling multi-stage race, participants will cover 240km’s with 10,000m+ of vertical over 6-stages. The ‘Adventure Run’ covers 145km’s.

An adventure for all, TCC is the ultimate experience and an incredible way to explore Costa Rica. Starting in Quepos, the journey follows the Pacific Coast backed by the Talamanca mountains as participants weave in and out of rainforest, navigate gravel roads, endure long stretches of beach with no shade and of course, climb, descend and scramble rocks, riverbeds and waterfalls. The journey concludes in the Unesco Heritage Site of Drake Bay, a truly remarkable location even for the well travelled.

What can the runners expect?

Stage 1

Runners depart San Jose early morning (around 0500) for a 3-hour drive to Playa Del Rey, Quepos. Arguably the toughest day of the race, not because of the terrain or distance, but because of the start time! It’s a day for caution! The 34.6km is very runnable with little vertical and technicality, it welcomes the runners to Costa Rica.

Stage 2

An early breakfast, around 0400, the race starts with the arrival of the sun! The only way is up from the start with a tough and challenging climb. 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

Tough with 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.

Stage 4

A tough and steep climb to start, 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! 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 just before Drake Bay offers a calm relaxation with a stunning backdrop and amazing sunset.

Stage 6

The victory lap! For many, this stage is the most beautiful and memorable. It is now a longer day due to the start and finish not being in Drake Bay. However, the experience is not diminished. The loop manages to contain a little of all that has gone before.

“TCC is a unique race and one that we are passionate about. We celebrate 20-years in 2024 and that alone is an incredible achievement and one that we are proud of. The race travels via dense forest trails, river crossings, waterfalls, long stretches of golden beaches backed by palm trees, dusty access roads, high ridges and open expansive plains, we created this race to show of Costa Rica and this beautiful coastline.”

TCC is proud of the elite line-up that has experienced this magical multi-day journey.

Here is the past 10-years winners:

2023: Didrik Hermansen – Katie Schide
2022: Hayden Hawks – Giuditta Turini
2021: Timothy Olson – Felicitas Charpin
2020: Cody Lind – Kaytlyn Gerbin
2019: Pere Aurell Bove – Ida Nilsson*
2018: Tom Evans* – Ragna Debats
2017: Tom Owens – Anna Frost
2016: Iain Don-Wauchope – Ester Alvez
2015: Iain Don-Wauchope – Veronica Bravo
2014: Michael Wardian – Jo Meek
2013: Dave James – Gemma Slaughter

Course records: Tom Evans 21:44:12 and Ida Nilsson 23:36:04

Ones to watch in 2024

2020 champion, Cody Lind returns to celebrate 20-years of TCC. With past experience, he know what to expect from Costa Rica. His ability as skyrunner work well on the demanding and technical trails, in addition, his speed for pure running grounded at Western States (2021, 2022 and 2023) transfers well to the gravel roads and beaches that this route brings.

Cristofer Clemente, an experienced skyrunner and trail runner, he won the 2016 Syrunner World Series for the ultra distance and in 2017 he took a silver medal at the IAU Trail World Champs. He has recently won Tenerife Blue Trail, Ultramaraton Guatemala and Puerta Vallarta Mexico by UTMB. He is without doubt a hot contender for overall victory.

Pierre Meslet placed 6^th and 9^th at Marathon des Sables, so, is no stranger to multi-day running. TCC will provide a different challenge, while the racing is still over 6-days, this time there is no self-sufficiency, no carrying a pack, just intense heat and humidity.

From Costa Rica, we have Erick Aguero and Carlos Calvo. Erick is arguably one of the most experienced TCC competitors with countless participations and podium places.

Lina and Sanna El Kott Helander (the El Kott twins) are grounded in adventure racing, skyrunning and mountain running. They are an adventure duo that push boundaries. In 2023, they both undertook the PTL; a 300km journey during the UTMB week. The duo are perfectly matched for Costa Rica and the terrain and challenges on offer.

Ester Alves won TCC in 2016 and return this year with a contingent of runners from Portugal. I am sure Ester will say that she is in Costa Rica for the journey and experience in 2024. However, Experience, skill and ability is never lost.

Katie Young will be an unknown name to many, however, in 2023 she was my hot tip for Marathon des Sables and she proved me correct placing 6^th. TCC will be a new experience for Katie but watch this space…

Lindsey McElroy Ulrich from the USA joins the TCC party with a long list of ultra results that date back to 2014 on Ultrasignup. In 2022, Lindsey tackled the Marathon des Sables, so, she comes to Costa Rica with multi-day experience. No stranger to long distance, she was also 20^th at UTMB.

In addition to the above, we have a wealth of Costa Rican talent who will toe the line

Schedule:

February: Saturday 10th to Saturday 17th, 2024
Official registration & poolside reception for competitors in San José: February, Saturday 10th
Race start: February, Sunday 11th
Race finish: February, Friday 16th
Race length: 6 days
Distance: Expedition Run 240km | Adventure Run 145km
Event finish: February, Saturday 17th

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Marathon des Sables – The Legendary : NEWS ONE – Feb 2024

Posted on February 1, 2024 by talkultra

As we countdown to the 2024 edition of the Marathon des Sables – The Legendary, we will be providing a series of monthly updates, articles, interviews and podcasts.

The 2024 Marathon des Sables – The Legendary will be the longest edition in the 37-year history of the race. At 252km, the event will now take place over 6-stages/ 7-days and not 5-stages/ 6-days as announced in late 2023.

It was clear initially that the 6^th stage charity stage would disappear, however, on reflection, the new organisation have decided to continue with 6-stages but this time, all stages will be timed. The charity stage in previous editions was not timed.

The infamous long day which typically took place on stage 4 will now move to stage 3 for 2024, this will be day 3 and day 4 of the race as it has an extended time allowance due to the distance.

What does the above mean for the runner?

252km’s is a long way, but the race has always been advertised as 250km’s, so, although the race has fluctuated in distance over the years, the 252km should not come as any great surprise.

The timed stages now numbering 6 and not 5 will make a big difference, especially with the long day coming on stage 3. This will mean that stage 4, stage 5 and stage 6 will need to approximately cover 100km. This makes for a tough end to the week. In past editions, the long day was feared but on completion, many had the mindset, ‘It is just a marathon to go!’ Now it will be significantly more.

The daily distances are typically never disclosed before the race and the jury is out if the distances will be announced pre arrival in Morocco, watch this space! However, it is pretty easy to guess on approximate distances.

Historically, distances for the stages are listed as follows:

Stage 1 from 28 to 35 km
Stage 2 from 28 to 39 km
Stage 3 from 28 to 39 km
Stage 4 (The Long One) from 75 to 85 km (over 2 days)
Stage 5 (Marathon Stage) of 42.195 km
Stage 6 Charity

We know the 2024 edition will be 252km, so, as a guess and guide the following will provide a good estimation, the daily figures are +/-, for example, stage 1 could be 30km and stage 2 40km.

Stage 1: 32km (day 1) running total: 32km
Stage 2: 38km (day 2) running total: 70km
Stage 3: 83km (day 3 and 4) running total: 153
Stage 4: 42km (day 5) running total: 195km
Stage 5: 36km (day 6) running total: 23km
Stage 6: 21km (day 7) running total: 252km

Total: 252km

With the above information, you now have at least a template and guide for which to plan around.

OTHER KEY CHANGES

Salt Tablets

As I announced in 2023, it was my expectation that salt tablets would not be provided for the 2024 race. The new revised mandatory requirement for the race requires 14 broth cubes – these cubes are known to be salty. You have no choice here, you must have them. However, it will be your decision if you use them? My advice is to plan a strategy that works for you. Listen to my podcast with Andy Blow from Precision Hydration HERE. Remember, this is a self-sufficient race, so, be prepared to be self-sufficient and have a plan/ strategy that works for you.

Water Capacity

Another key change was the requirement for ‘A minimum capacity of 3 litres of water’ in the form of bottles, bladder etc. This has now been revised and we go back to 1.5 ltr capacity. This is a good move. Cp’s will be increased so that runner’s will only need to carry 1.5 liters. However, on the long day, an additional 1.5 ltr bottle of water will be provided either at the start or at cp1 (making 3 ltr to carry) therefore the capacity to carry 3 litres on the long day between cp’s is recommend. It is important that you think HOW you will carry this extra 1.5 ltr. Maybe you will have a bladder in or on your pack, maybe two additional 750ml bottles at the rear or if you have the front pack, you can slide the 1.5 bottle on top. It’s not recommended to run with a 1.5 ltr bottle in you hand, so, be prepared…

Water

Water during the stage will not be provided via 1.5 ltr bottles as in past editions. Water will be provided from a series of tables and manned staff with jugs to decant water to your empty bottles. Importantly, there had been concerns about where the water will come from, to clarify: 5L Bottles on CP -> Served in 2L jugs -> Served by staff in the runners’ bottles.

The exception being on the long day as mentioned above when a 1.5 ltr bottle will be provided at the start or cp1 and at the end of each stage when a 5 ltr bottle per participant is provided. This 5 ltr bottle will cover the evening after the stage, the morning of the next day and the required 1.5 ltr capacity starting the next stage to cp1. So, if you had planned to cut down a 1.5 ltr bottle to use as a bowl for dinner and breakfast, this will not be possible. You will now need a suitable pot or similar.

Checkpoints

Will be typically 2 to 7 per stage. On the long day, it is therefore a good assumption that checkpoints will be +/- 12km’s apart and hence the need to require 3 ltrs.

Mandatory Equipment

I will list here the mandatory equipment to avoid any confusion:

Pack such as WAA Ultra Bag 20L
Minimum capacity of 1.5 liters of water*
Sleeping bag
Head torch and spare batteries (you can have a charger/ solar charger)
10 safety pins
Compass with 1 or 2 deg precision
Lighter
Whistle
Knife
Topical disinfectant
~~Venom pump~~ *has now been removed
Signal mirror
Survival blanket
14 cubes of broth***
Sun cream
200 euro or 2000 dirhams
Passport or ID card
ECG and medical

* new change but consider the long day when you will have 3 ltr.

** new change

*** to replace salt tablets

Food Requirement

You need 14,000 calories of food as a minimum, 2000 calories per day. You can of course carry more than this, but 14,000 is the minimum. You must be able to prove the calories, so, if you decant food into lighter or different packaging, make sure you keep the nutritional information.

You

In addition to the above you personally will need:

Run top
Neck roll/ Buff
Run shorts
Socks
Shoes with gaiters
Hat
Sunglasses
Watch
Spare socks
Warm layer
Foot care
Hygiene products
Toilet roll/ wipes
Lip balm
Blind fold
Ear plugs
Spoon
Pot/ bowl
Stove
Esbit cubes
Sleeping mat

Recommended

Zip ties
Gorilla tape
Super glue
Sewing kit
Cord/ thin rope

Top Tips

Keep the pack weight as close to the minimum 6.5kg as possible, additional weight is additional stress that you do not need.

Keep luxuries to a minimum, they only add weight. A super light Mp3 player (with good battery) and earphones is the only luxury I would consider.

Accept that this is a tough challenge, you will be stripped back to a survival mode. You will not wash, you will get dirty, you will get smelly. Accept it.

Start slow and ease into the race.

Poles can be a lifesaver and I recommend them but you must learn to use them. Those at the front do not need poles, they can run.

Learn to walk, walk and walk. Many go to the desert with the expectation of running 80% and walking 20%. The reality is it will be the other way around.

Look after your feet and start with the correct shoes for you.

Take a sleeping mat or pad. You only need to do three things: run, eat and sleep. Sleep and comfort is important for recovery.

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Oman Desert Marathon 2024 – Stage 3

Posted on January 23, 2024 by talkultra

Stage 3 of the Oman Desert Marathon has a delayed start to ensure that participants experience the desert at night. With three waves: 10am, midday and 2pm (slower to faster runners respectively) the participants would cover the 47km stage in daylight and then transition to darkness.

Consider by race director, Said, stage 3 would include one of the most spectacular dune sections on the race, timed to coincide with the sun getting lower in the sky and for the lucky ones, maybe sunset would take place as the dune section came to an end.

Coming after the 55km long day, the later starts were welcomed and allowed for additional rest and recovery, however, the fatigue was starting to show on faces and bodies.

As the race got underway, it was clear that the men’s race would have a different approach, with Ghaith Al said pushing hard at the front, while behind, Saleh Al said and Rachid El Morabity ran together. Ultimately, it was an attempt to break Rachid. It didn’t work, but it was a valiant effort and one that rewarded Ghaith with the stage win in 5:03:39.

Behind, Saleh and Rachid ran together and crossed the line 5:10:29 and 5:10:39 respectively.

The women’s race had little drama with Aziza Raji and Aziza El Amrany running together and crossing the line in 6:56:35. The duo looked strong and relaxed. They will be a force to be reckoned with at Marathon des Sables this year.

Behind, once again, Veronique Messina ran a strong 3rd place in 7:49:56.

Albert Jorquera and Pol Makuri had a long day completing in 11:17. They are both very focussed mentally and strong physically. It has been a joy to watch the two of them work together and quite simply. Pol is an inspiration.

Results online HERE

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Oman Desert Marathon 2024 – Stage 2

Posted on January 21, 2024 by talkultra

Day 2 of the Oman Desert Marathon and after day 1, there was some anxiety. At 55km’s long, the stage was set to be tough. A planned 0630 start with sunrise, would provide participants with extra time in daylight. However, the weather had different plans. An inversion came in during the night and early morning reducing visibility in the valley to zero, the start was delayed 1-hour.

At approximately 0730, the runners were on the way despite some lingering mist. However, the mist was guaranteed to disappear quickly and it did. While it lasted, it gave an eerie feeling to the desert.

Sadly, Mohammed El Morabity was a DNS today. He was tired and feeling under the weather after long delayed travel and a tough first day. Although sad to see a competitor leave, I am sure Salah Al Saidi and Evgenii Glyva were somewhat happy to have one less El Morabity brother to deal with.

Having run a very strong stage 1, Salah Al Saidi took the race to Rachid pushing the pace. As always, Rachid started easy and looked relaxed while following and Evgenii was pushing to hold the pace.

For the women, Aziza Raji must have felt very confident after her stage 1 performance and huge gap. By contrast, Aziza El Amrany was probably wondering how she could pull back any time? Kathleen Leguin who was a pre-race favourite had suffered with sickness on stage 1 but started the day feeling better and the trio ran together with Veronique Messina behind.

Despite 55km’s, stage 2 was billed as a more runnable and easier day, it wasn’t. There was a great deal of soft-sand, several dune section and lots of heat. It was all too much for Kathleen and sadly she withdrew from the race at cp3.

It is never easy to tell if Rachid is suffering, but today there seemed some signs of fatigue and tiredness at cp3. He left with Saleh but looked happy to hold back and let the pace be dictated.

However, in a typical Rachid move, he finally applied pressure and opened a gap crossing the line in 5:47:24 to Saleh in 6:07:43. Evgenii finished 3rd in 6:23:13.

The two Aziza’s were playing truce today and duo ran together all day, Raji happy not to loose anytime to El Amrany and at the same time share the desert with a friend.

With Kathleen out of the race, Veronique finished 3rd, the times of the top 3 8:31:06 and 8:31:07 for El Amrany and Raji, 9:04:37 for Veronique.

Results HERE and GC ranking HERE.

Albert Jorquera and Pol Makuri were battling the day and due for an early evening finish, in darkness.

A long stop at cp3 allowed Pol to get some treatment for his feet and recharge ready for the push to the line; he’s one tough guy!

Tomorrow is stage 3, the night stage. The runner’s will start in two waves. The first around midday, the second early afternoon and they will go in to the night over roughly a marathon distance.

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