Well the day has arrived - departure day for the Sahara! It seems such a complete world away from a big city like Melbourne and a job in an office on the 34th floor of a high rise building... but shortly I'll be on the other side of the world, in the most fammous desert on the planet.
A couple of last minute thoughts spring to mind...
1. The physical stuff is bound to be hard. The pack will be heavy for the first day or so, and coping with that, and the predicted heat will obviously be a challenge. Staying fit, healthy and strong is therefore priority number 1. Keeping the feet in good conditions is priority number 2. If I can manage those two things, then I should be able to finish. It's like so many things - focus on the process, and the result will look after itself.
2. Logistics. Getting yourself on the plane is harder than usual. Anything you pack in a suitcase under the plane may get lost. I am flying Emirates, one of the better airlines, so the chances are low they will lose your luggage, but its still a chance. So everything I absolutely need will be taken on as hand luggage, subject to weight and size restrictions for hand luggage of course! Currently my hand luggage is a little over 7kg, plus two hand held parcels (one for race shoes, and one with documents / cameras etc). Hopefully it wont be a problem.... but maybe I will repack one more time! :)
3. But I think the area that will make or break the event as an experience is the mental side.
I am not a natural camper, and have never camped in the bush, so this will be a challenge. Also the conditions are very basic, although apparently this year there is a seat at camp toilets, in the past it was just a hole, or more likely you would just go into the desert.
There will also be plenty of time doing nothing but recovering at camp post the days stage, or waiting for the stage to begin after the "tents" are taken down by the organisers. So there is a lot of waiting around apparently.
Moving from a fast paced life in the city, to a very slow pace, in completely different surroundings I think will be the biggest challenge. But the good thing is that I am aware of this, and I am looking forward to seeing how I cope in such drastically different circumstances.
The biggest positive, is that I know about it before I get there! Its all about slowing down, focusing on what I can control and just letting everything else flow around me.
Time to soak up some Sahara atmosphere!
Tuesday, March 29, 2011
Sunday, March 27, 2011
Contacting me in the Sahara, and race updates
After the conclusion of every stage, all competitors (if they wish) are able to send one email. My email will be to my partner Jill that will contain an update of how that stage went, how I am feeling and a general update of the event.
Jill will that update here.
Every morning, any emails sent to competitors are distributed to those competitors. Being so far away from home, and in such difficult conditions, those who have done the event say what a great boost people get from these emails. So if anyone would like to send me an email, it would be lovely to hear from you.
The process of how to send emails is not entirely clear, however I understand you go to the event website (www.darbaroud.com) and there will be a link from 3 April (first day of the race). My competitor number is 923.
Itinerary for the event:
1 April - picked up from Ouarzazate, Morocco and driven into desert.
2 April - administration checks (medical and gear)
3 April - race start. Day 1 likely to be approx 30km
4 April - day 2. Likely to be approx 38km
5 April - day 3. Likely to be approx 40km
6 April - day 4. Likely to be approx 80km - cut off is 34 hours, I hope to finish in 16 hours
7 April - day 5. Rest day to allow people to finish the long stage
8 April - day 6. Likely to be the traditional marathon stage, 42.2km
9 April - day 7 and finish. Likely to be approx 20km. After the finish, participants are presented with a finishers medal and then taken by bus back to Ouarzazate to a hotel, for the first shower in a week! Beers are expected to flow on this evening!!
10 April - Post event dinner function.
11 April - depart for home!
Wish me luck!!
Jill will that update here.
Every morning, any emails sent to competitors are distributed to those competitors. Being so far away from home, and in such difficult conditions, those who have done the event say what a great boost people get from these emails. So if anyone would like to send me an email, it would be lovely to hear from you.
The process of how to send emails is not entirely clear, however I understand you go to the event website (www.darbaroud.com) and there will be a link from 3 April (first day of the race). My competitor number is 923.
Itinerary for the event:
1 April - picked up from Ouarzazate, Morocco and driven into desert.
2 April - administration checks (medical and gear)
3 April - race start. Day 1 likely to be approx 30km
4 April - day 2. Likely to be approx 38km
5 April - day 3. Likely to be approx 40km
6 April - day 4. Likely to be approx 80km - cut off is 34 hours, I hope to finish in 16 hours
7 April - day 5. Rest day to allow people to finish the long stage
8 April - day 6. Likely to be the traditional marathon stage, 42.2km
9 April - day 7 and finish. Likely to be approx 20km. After the finish, participants are presented with a finishers medal and then taken by bus back to Ouarzazate to a hotel, for the first shower in a week! Beers are expected to flow on this evening!!
10 April - Post event dinner function.
11 April - depart for home!
Wish me luck!!
March 2011 MDS Press Conference
The 26th anniversary MDS, will be the longest yet!!!
Paris: Press conference back
25/03/2011
The 26th SULTAN MARATHON DES SABLES press conference took place on 10 March at the National Moroccan Tourist Office in Paris, marking the media launch of the 2011 event.
Back in 1986, 23 pioneers took off from the start line to tackle ergs, dried-up (or not-so-dried-up) oueds, scorching heat and sand dunes.
Instead of being met with a cry of “never again”, each event has seen numbers of participants rise.
In a fortnight’s time, almost 900 “desert loonies” will set off into the Moroccan swelter.
Everyone’s looking forward to it – organizers, sponsors, the media and all kinds of athletes.
So, on 10 March, Patrick Bauer invited a large crowd to the presentation of the 26th SULTAN MARATHON DES SABLES, and the event was a great success
Around thirty journalists attended, including the AFP, teams from TV5 Monde and Eurosport 2, and the Moroccan TV station 2M, who came specially from Casablanca.
There were also event partners like Allianz, Transavia.com, Jogging International and of course Sultan teas, without which the race wouldn’t be happening.
This year once again, Patrick Bauer and his team have rustled up a course worthy of the race’s international reputation, to be revealed to competitors when they are handed the road book upon arrival in Ouarzazate.
The only tantalizing scrap of information so far is that the 26th SULTAN MARATHON DES SABLES will be the longest yet, taking runners 700 m further than last year, for a grand total of 250 km 700m.
Although most competitors simply aim to reach the finishing line, there is little doubt that Mohamad Ahansal will once more try to get his surname written on the first step of the podium.
As for the women, Touda Didi will be looking to win back the title. But the current holder Monica Aguilera, and Frenchwoman Laurence Klein clearly don’t see things the same way.
Set your diaries for 3 April at the start line to see the adventure take off.
Paris: Press conference back
25/03/2011
The 26th SULTAN MARATHON DES SABLES press conference took place on 10 March at the National Moroccan Tourist Office in Paris, marking the media launch of the 2011 event.
Back in 1986, 23 pioneers took off from the start line to tackle ergs, dried-up (or not-so-dried-up) oueds, scorching heat and sand dunes.
Instead of being met with a cry of “never again”, each event has seen numbers of participants rise.
In a fortnight’s time, almost 900 “desert loonies” will set off into the Moroccan swelter.
Everyone’s looking forward to it – organizers, sponsors, the media and all kinds of athletes.
So, on 10 March, Patrick Bauer invited a large crowd to the presentation of the 26th SULTAN MARATHON DES SABLES, and the event was a great success
Around thirty journalists attended, including the AFP, teams from TV5 Monde and Eurosport 2, and the Moroccan TV station 2M, who came specially from Casablanca.
There were also event partners like Allianz, Transavia.com, Jogging International and of course Sultan teas, without which the race wouldn’t be happening.
This year once again, Patrick Bauer and his team have rustled up a course worthy of the race’s international reputation, to be revealed to competitors when they are handed the road book upon arrival in Ouarzazate.
The only tantalizing scrap of information so far is that the 26th SULTAN MARATHON DES SABLES will be the longest yet, taking runners 700 m further than last year, for a grand total of 250 km 700m.
Although most competitors simply aim to reach the finishing line, there is little doubt that Mohamad Ahansal will once more try to get his surname written on the first step of the podium.
As for the women, Touda Didi will be looking to win back the title. But the current holder Monica Aguilera, and Frenchwoman Laurence Klein clearly don’t see things the same way.
Set your diaries for 3 April at the start line to see the adventure take off.
Sneak peak of the 26th MDS course
(from the event website... www.darbaroud.com... note details of the actual course and distances of each stage is only provided to participants on 1st April as we board a bus and driven into the Sahara).
ADVANCE INFORMATION - Itinerary 26th SULTAN MDS
The reconnaissance mission for the 26th MDS has come up with a course worthy of the event’s reputation. Anyone who thought it might be hard to devise an itinerary to match the beauty and difficulty of the 25th anniversary MDS will soon see that nothing is impossible after all. We can now announce that the 26th SULTAN MARATHON DES SABLES will be a wonderful event in every sense of the word.
To stir the imagination of forthcoming participants, here are two or three exclusive snippets from the 2011 itinerary.
With its 13 km of majestic dunes, Erg Chebbi will be one of this year’s high points. The dunes, Morocco’s highest, are undeniably difficult to cross, but in recompense they offer a feast of arabesques to the eyes. Several jebels with slopes exceeding 12% will add colour to the course and reveal some breathtaking scenery. It’s a wonderful sensation to stand high and take in a 360% view. Patrick and his trackers once again took their time to contemplate those familiar panoramas that have lost nothing of their charm.
This year, sand and dunes will be present in every stage of the marathon. There will also be numerous oueds to cross that no one ever goes over because they are off the beaten track. Some remote villages will be passed through, giving an idea of the daily lives of a people attached to their land and traditions. Also included will be a pair of dried-up lakes and a few steep-sided gorges to bring reality into the picture. And the valleys, of course – there will be some very beautiful valleys, plus plateaux with pretty black stones littered with fossils. If you want to know more, you’ll just have to come and see it for real on 1 April 2011.
Many people look at a programme like this and wonder if they will be ready, or if they are up to standard. Obviously, you need to train hard to get to the finishing line, but that doesn’t mean that you need to be a Super Marathon Runner to finish. Speed isn’t everything, and a good walker is perfectly capable of completing the MDS, and often arrives a lot fresher than a runner who has had trouble pacing him or herself. It’s important to realise that this unique opportunity to cross the desert in complete security is not reserved to a select few. Discovering the majestic landscapes of the Moroccan southern Sahara is a rare pleasure within the reach of experienced hiking enthusiasts.
When it comes to the competition, clearly only the great champions will get to taste victory, but most competitors simply target the finish line, which above all calls for a good dose of determination and knowing how to pace yourself.
On that subject, and to conclude, Patrick BAUER would like to inform runners that pacing themselves is crucial, because the distance won’t be any shorter than it was last year. He would also like to remind participants that water management is a fundamental concept of the MDS – failing to take the recommended amount of water to the CP can turn out to be a severe handicap, and in any case much more penalising than carrying a standby litre.
ADVANCE INFORMATION - Itinerary 26th SULTAN MDS
The reconnaissance mission for the 26th MDS has come up with a course worthy of the event’s reputation. Anyone who thought it might be hard to devise an itinerary to match the beauty and difficulty of the 25th anniversary MDS will soon see that nothing is impossible after all. We can now announce that the 26th SULTAN MARATHON DES SABLES will be a wonderful event in every sense of the word.
To stir the imagination of forthcoming participants, here are two or three exclusive snippets from the 2011 itinerary.
With its 13 km of majestic dunes, Erg Chebbi will be one of this year’s high points. The dunes, Morocco’s highest, are undeniably difficult to cross, but in recompense they offer a feast of arabesques to the eyes. Several jebels with slopes exceeding 12% will add colour to the course and reveal some breathtaking scenery. It’s a wonderful sensation to stand high and take in a 360% view. Patrick and his trackers once again took their time to contemplate those familiar panoramas that have lost nothing of their charm.
This year, sand and dunes will be present in every stage of the marathon. There will also be numerous oueds to cross that no one ever goes over because they are off the beaten track. Some remote villages will be passed through, giving an idea of the daily lives of a people attached to their land and traditions. Also included will be a pair of dried-up lakes and a few steep-sided gorges to bring reality into the picture. And the valleys, of course – there will be some very beautiful valleys, plus plateaux with pretty black stones littered with fossils. If you want to know more, you’ll just have to come and see it for real on 1 April 2011.
Many people look at a programme like this and wonder if they will be ready, or if they are up to standard. Obviously, you need to train hard to get to the finishing line, but that doesn’t mean that you need to be a Super Marathon Runner to finish. Speed isn’t everything, and a good walker is perfectly capable of completing the MDS, and often arrives a lot fresher than a runner who has had trouble pacing him or herself. It’s important to realise that this unique opportunity to cross the desert in complete security is not reserved to a select few. Discovering the majestic landscapes of the Moroccan southern Sahara is a rare pleasure within the reach of experienced hiking enthusiasts.
When it comes to the competition, clearly only the great champions will get to taste victory, but most competitors simply target the finish line, which above all calls for a good dose of determination and knowing how to pace yourself.
On that subject, and to conclude, Patrick BAUER would like to inform runners that pacing themselves is crucial, because the distance won’t be any shorter than it was last year. He would also like to remind participants that water management is a fundamental concept of the MDS – failing to take the recommended amount of water to the CP can turn out to be a severe handicap, and in any case much more penalising than carrying a standby litre.
Marathon des Sables - logistics
Coming from an ironman and marathon background, the most obvious difference about those events to the Marathon des Sables is that its a multi day self-sufficiency event.
Thus, the logitics of working out what to take and what back pack to take it in, are of critical importance.
With requirements to take certain compulsory gear (eg compass, knife, survival blanket, anti venom kit etc) and a certain amount of food (at least 2000 calories a day) working out the most weight-efficient way of doing that is really important.
I have probably spent more time searching the internet and shops for back packs, freeze dried food, gaiters, trail runners etc than actually training itself.
I thought I had the back pack completely sorted out, and then I put together the list of gels, electrolyte powders to add to the water to provide energy on the run (eg Gatorade or Endura) and protein powder and I was (unhappily) surprised at how much space it took in the back pack. To the extent now that the back pack is over full.
That will cause problems (a) to take the back pack on the plane and (b) ensuring I can take everything I need on the event!!
The plane is an important logistical issue - I will take the race back pack as my hand luggage, and a small suitcase to go under the plane. The stuff that goes on the plane with me, is the stuff I cant afford to do without in the unfortunate event that my luggage is lost. Which is kind of everything, except for the moment everything doesnt actually fit into my pack.... so some stuff will have to be risked. But not the freeze dried food, sleeping bag, race clothes, shoes and gaiters. But all liquids will be in the suit case due to airline restrictions, so all the hygiene things are under the plane.
I will have time to pack and repack the back pack many times pre event in Morocco, I actually think that is almost an essential part of the event experience... working out the best way to get all your gear into the pack!
And I know I struggle if it gets close to 10kg, so less is definitely more... but "too much less" is not enough!!
So if you are ever going to do this event, the logistics are something that is absolutely essential to think long and hard about!!
Thus, the logitics of working out what to take and what back pack to take it in, are of critical importance.
With requirements to take certain compulsory gear (eg compass, knife, survival blanket, anti venom kit etc) and a certain amount of food (at least 2000 calories a day) working out the most weight-efficient way of doing that is really important.
I have probably spent more time searching the internet and shops for back packs, freeze dried food, gaiters, trail runners etc than actually training itself.
I thought I had the back pack completely sorted out, and then I put together the list of gels, electrolyte powders to add to the water to provide energy on the run (eg Gatorade or Endura) and protein powder and I was (unhappily) surprised at how much space it took in the back pack. To the extent now that the back pack is over full.
That will cause problems (a) to take the back pack on the plane and (b) ensuring I can take everything I need on the event!!
The plane is an important logistical issue - I will take the race back pack as my hand luggage, and a small suitcase to go under the plane. The stuff that goes on the plane with me, is the stuff I cant afford to do without in the unfortunate event that my luggage is lost. Which is kind of everything, except for the moment everything doesnt actually fit into my pack.... so some stuff will have to be risked. But not the freeze dried food, sleeping bag, race clothes, shoes and gaiters. But all liquids will be in the suit case due to airline restrictions, so all the hygiene things are under the plane.
I will have time to pack and repack the back pack many times pre event in Morocco, I actually think that is almost an essential part of the event experience... working out the best way to get all your gear into the pack!
And I know I struggle if it gets close to 10kg, so less is definitely more... but "too much less" is not enough!!
So if you are ever going to do this event, the logistics are something that is absolutely essential to think long and hard about!!
Final Dress Rehearsal
The last major run with a back pack was a 20km training effort with a close-to full back pack, including the sleeping mat on the back.
I have decided to go with a cheap foam mat, rather than an inflatable one, as I understand that there are lots of thorns that often puncture sleeping mats. As someone has told me - inflatable = deflatable!
I had done a 29km run the day before, so I was fairly tired leading into this training run, and being another warm day in the 30's, found it hard to run too much. So it was mostly a walk.
Still I looked the part...
And the coastral trail is a wonderful place to do your training.
Close up view of the gaiters, glued and sewn to the shoes
Not the best training session, tired and hot and the feet were a bit sore at the end. Will try and run as much as possible in the sahara, seems to be easier on the feet than walking.
I have decided to go with a cheap foam mat, rather than an inflatable one, as I understand that there are lots of thorns that often puncture sleeping mats. As someone has told me - inflatable = deflatable!
I had done a 29km run the day before, so I was fairly tired leading into this training run, and being another warm day in the 30's, found it hard to run too much. So it was mostly a walk.
Still I looked the part...
And the coastral trail is a wonderful place to do your training.
Close up view of the gaiters, glued and sewn to the shoes
Not the best training session, tired and hot and the feet were a bit sore at the end. Will try and run as much as possible in the sahara, seems to be easier on the feet than walking.
Sand Dunes!
Well we know that there are sand dunes in the Sahara, and so it is important to have a crack at them to make sure the gaiters are effective at keeping sand out of the shoes.
It took a while, but finally I found a cobbler who was able to glue and sew my silk knee-high gaiters to my trail running shoes. The cobbler was at a little shop (shack) right near Middle Brighton railway station.
Sure they look a little silly, but I have heard feedback from past MDS competitors that they would wear clown shoes if they would keep the sand out of their shoes!!
Blisters are a major reason why people dont finish the event, so anything that keeps sand out of the shoes, has got to be a good thing!
OK so I found a sand dune that turns out to be about 80m high. Smaller than most in the Sahara, but still a good test.
Then it was up we go - shoulders back, running up the sand dune... looking good as we start up the steep sandy slope!
Pretty quickly it got a bit harder....
And then it got so hard.. it was just a slow hard slog just to get up. Shoulders down, just trying to put one foot in front of the other, with the sand slipping between your feet! This really was a good test of the gear for Sahara conditions!!
Sometimes it was hard to even put one foot in front of the other!!
Finally, at the top! An 80m sand dune climb took over 3 minutes!!
Sucking in the air!!
Then the fun began.. flying DOWN the sand dune! It was actually stacks of fun, easy to go down and stay balanced, and took about 20 seconds to come down!!
And the result, no sand in the shoes! The gaiters worked! Highly successful test!
Went up and down again for a second time, and tried to kick up as much sand as possible coming down, and again, no sand in the shoes!! Awesome!
It took a while, but finally I found a cobbler who was able to glue and sew my silk knee-high gaiters to my trail running shoes. The cobbler was at a little shop (shack) right near Middle Brighton railway station.
Sure they look a little silly, but I have heard feedback from past MDS competitors that they would wear clown shoes if they would keep the sand out of their shoes!!
Blisters are a major reason why people dont finish the event, so anything that keeps sand out of the shoes, has got to be a good thing!
OK so I found a sand dune that turns out to be about 80m high. Smaller than most in the Sahara, but still a good test.
Then it was up we go - shoulders back, running up the sand dune... looking good as we start up the steep sandy slope!
Pretty quickly it got a bit harder....
And then it got so hard.. it was just a slow hard slog just to get up. Shoulders down, just trying to put one foot in front of the other, with the sand slipping between your feet! This really was a good test of the gear for Sahara conditions!!
Sometimes it was hard to even put one foot in front of the other!!
Finally, at the top! An 80m sand dune climb took over 3 minutes!!
Sucking in the air!!
Then the fun began.. flying DOWN the sand dune! It was actually stacks of fun, easy to go down and stay balanced, and took about 20 seconds to come down!!
And the result, no sand in the shoes! The gaiters worked! Highly successful test!
Went up and down again for a second time, and tried to kick up as much sand as possible coming down, and again, no sand in the shoes!! Awesome!
MDS Dress Rehearsal - on the sand
Finally we had a bit of summer in Melbourne and a day on a weekend got to 30 C, so it was down to the peninsula beaches for a full dress rehearsal in full race gear.
The plan was to about about an hour with a full pack (about 8kg in it for the test), and all the gear I was planning to use during the race.
Now of course this is a public beach, so seeing some one trundle along with a safari hat, long sleeved shirt, back pack and knee high gaiters... well let's just say I got some funny looks!
On the plus side, everything was very comfortable and I was surprised that I could waddle along ok on the firm sand.
And it was great to get a training run in with Jill and Patrick!!
Nice place to go for a training run!!
So the dress rehearsal was a success! Bring on the MDS!!
The plan was to about about an hour with a full pack (about 8kg in it for the test), and all the gear I was planning to use during the race.
Now of course this is a public beach, so seeing some one trundle along with a safari hat, long sleeved shirt, back pack and knee high gaiters... well let's just say I got some funny looks!
On the plus side, everything was very comfortable and I was surprised that I could waddle along ok on the firm sand.
And it was great to get a training run in with Jill and Patrick!!
Nice place to go for a training run!!
So the dress rehearsal was a success! Bring on the MDS!!
Maroondah Dam Trail Run 30km
In 2010 the conditions for the Maroondah Dam trail run were oppressive, it was 35 degrees plus, there was limited water, a group of us got lost and there were hills and more hills.
Perfect training for the Marathon des Sables!! So I entered again for 2011!
The only trouble being, Melbourne had its wettest summer in living memory! Course conditions on race day were cool, wet underfoot in parts, and the risk of rain. The hills however, were still as big as last year!
Most of the run is on trails and its a lovely run. My goal was to treat it like it was the MDS, let the pack go, and stick to my heart rate. Also I was wearing about a 4km pack...
And probably the best picture of them all I took for this event
Some of the hills are really brutal
So I was happy to rest on the hills and take some photos!!
A happy team at the first checkpoint and aid station
Another of the long uphills
And they the mist came in, and it was delightfully spooky :)
And then it was up to the highest part of the course, up the steepest terrain. Unfortunately just after this photo was taken, the misty light rain turned to heavy rain and the descent down from this point - which is normally treacherous on dry ground - was almost impossible on wet ground. I slipped probably 20 times but somehow never fell, and my quads copped an absolute pounding from trying to brake on every step.
Finally the rain cleared and you see the water channel, so you know you are getting close to the Dam, and the end!! Dry clothes were looking good right about now!
And then the welcome sight of the Dam comes into view
And finally, the finish!
Its a great event, really well run, and its tough on the legs with the hills. There is over 1100m of vertical ascent on the course! Not bad for 30km!
My quads were so sore afterwards, it took me 5 days before I went ok to run again!
Perfect training for the Marathon des Sables!! So I entered again for 2011!
The only trouble being, Melbourne had its wettest summer in living memory! Course conditions on race day were cool, wet underfoot in parts, and the risk of rain. The hills however, were still as big as last year!
Most of the run is on trails and its a lovely run. My goal was to treat it like it was the MDS, let the pack go, and stick to my heart rate. Also I was wearing about a 4km pack...
And probably the best picture of them all I took for this event
Some of the hills are really brutal
So I was happy to rest on the hills and take some photos!!
A happy team at the first checkpoint and aid station
Another of the long uphills
And they the mist came in, and it was delightfully spooky :)
And then it was up to the highest part of the course, up the steepest terrain. Unfortunately just after this photo was taken, the misty light rain turned to heavy rain and the descent down from this point - which is normally treacherous on dry ground - was almost impossible on wet ground. I slipped probably 20 times but somehow never fell, and my quads copped an absolute pounding from trying to brake on every step.
Finally the rain cleared and you see the water channel, so you know you are getting close to the Dam, and the end!! Dry clothes were looking good right about now!
And then the welcome sight of the Dam comes into view
And finally, the finish!
Its a great event, really well run, and its tough on the legs with the hills. There is over 1100m of vertical ascent on the course! Not bad for 30km!
My quads were so sore afterwards, it took me 5 days before I went ok to run again!
Training for the Marathon des Sables
Ok, so now I am entered, its late December and I have three months to turn a body that has just had four weeks recovering from an ironman, into a body that can cover 250km in a week, carrying a backpack weighing up to 10kg at the start of the event.
The task is best described as .... tricky.
Having had some leg issues in the past (stress fractures), I have always been conservative with my running. Less is more, if I get past 60km in a week I tend to get sore, despite getting a weekly massage.
In 2010 I did the Comrades marathon in South Africa, an 89km race that is very hilly. Training for that involved one long run every weekend, with a few shorter runs during the week.
Looking back, I think doing very long runs every weekend (longest 62k, 8 runs of 40km or more) actually took too much out of me, even though they were at a low heart rate and intensity. And of course, the idea there was to peak for a one day event, not be capable of backing up day after day for a week like you need to do in the MDS.
So the program here was different, I would need to run consistently, and to train the body to recovery quickly, and go again the next day. But I had to be careful, I had to start slow in order to avoid injury, but I had to build mileage quickly if I was going to prepare myself adequately.
So training was going to be a fine balance due to the time available.
The answer of course, is to train at a low intensity. This event for me is not about winning, its about finishing. And I wont be running the whole way so its about a run / walk strategy. With that in mind, building miles was then as much about time on the feet.
I set a limit as no more than 30km in any session, but would do lots of 25-30km sessions, trying to mimic as much of the event as possible.
Training for the event started in the last week in December and I decided I would continue to do some swimming and biking as cross training, to keep building the fitness, without the impact of running.
TRAINING PLAN
The following table shows my MDS training:
Week Run Km No of Runs Longest Run X Training sessions
Dec 9 1 9km 1
3 Jan 37 4 12 7
10 Jan 44 4 16 5
17 Jan 57 5 21 5
24 Jan 58 4 21 5
31 Jan 60 3 25 3
7 Feb 82 5 25 4
14 Feb 84 5 30 2
21 Feb 41 2 25 2
28 Feb 84 5 29 1
7 Mar 102 6 29 1
14 Mar 52 3 25 0
The race taper began on Mon 21 March and given its such a long event at 250km, I have decided that the taper needs to be long also, so its a full two week taper.
During that time, I plan not do any running sessions at all, giving the legs, muscles, micro fibres etc, plenty of time to heal and recover. After all, in the last two weeks I am not going to get any fitter, only risk injury and soreness, so its time to let the body absorb the training that's been done, stay healthy and freshen up.
You will have noticed the number of cross training sessions drop substantially from 14 Feb onwards. There is a simple reason for that, I got a job. Having taken a package from my last employer when the company was acquired and a significant restructure done, I had plenty of time to train as and when I liked - which really helped the fitness levels.
From 14 Feb onwards, doing a Chief Financial Officer role, I quickly lost almost 12 hours from every day with working, travelling to work and preparing for work. This was a significant adjustment and in order to keep the sleep levels up and stay healty, I dropped some of the cross training.
Also to fit in the long runs, I found I had to run into work and out of work during the week, about 16km each way. However that was great training to get the body to back up, just as it will have to do in the MDS.
TRAINING WITH BACK PACK
A key element of the training was to train with a weighted back pack. After all, the MDS is not just about doing the 250km, but doing it with a back pack carrying all your food, requirements and certain compulsory items for the duration of the event.
Having viewed a fair bit of footage on You Tube and a DVD of a past event, a very popular back pack seemed to be from a company called Raidlight. So I jumped on their website and ordered one from France.
It arrived a few weeks later and I couldnt believe how light it was! I also couldnt believe how small it was! It had a 20 litre capacity at the back, and 4 litres at the front. I was very keen on a front pack as you had ready access to food, gels and drinks without having to struggle reaching around the back (and I am not that flexible) or take the back pack off all the time.
The front pack (below) proved to be a problem.
The problem being, with drink bottles in the sides of the front pouch, it would bounced a lot, making running difficult. Tightening all the various straps to keep it from bouncing (a) didnt work and (b) made it very tight around the stomach, which was uncomfortable, and didnt stop it from bouncing anyway!
Having a 1.5 litre bottle across the front worked out, so that was a possible solution, until I heard from a mate of mine who has the same pack, that his pack ripped when he put a 1.5 litre bottle across. Feedback from past years of the MDS was that every year, some people had problems with their packs... so the question was, to risk it or not??
The back pack though was very comfortable on the back.
But it really was small.
So in the end, I decided to try again.
The Aarm Marathon Magic 22 litre pack was the one I ended up choosing, and that also had a 3 litre front pack as well, but was better designed and didnt bounce at all.
Below is a photo of me with the Aarn pack running on the coastal trail on my way to work.
It was a warm humid morning to run into work, but with no wind, was very enjoyable. And the views were terrific...
Specific event training would be done in the following ways
- a trial event - would be the Maroondah Dam trail run. Up and down hills, on trails, a good test on a tough course/
- back pack runs along the coastal trail - a sandy & rocky surface.
- specific training on the beach and on a sand dune to test equipment.
Reports on each of these will be done separately.
The task is best described as .... tricky.
Having had some leg issues in the past (stress fractures), I have always been conservative with my running. Less is more, if I get past 60km in a week I tend to get sore, despite getting a weekly massage.
In 2010 I did the Comrades marathon in South Africa, an 89km race that is very hilly. Training for that involved one long run every weekend, with a few shorter runs during the week.
Looking back, I think doing very long runs every weekend (longest 62k, 8 runs of 40km or more) actually took too much out of me, even though they were at a low heart rate and intensity. And of course, the idea there was to peak for a one day event, not be capable of backing up day after day for a week like you need to do in the MDS.
So the program here was different, I would need to run consistently, and to train the body to recovery quickly, and go again the next day. But I had to be careful, I had to start slow in order to avoid injury, but I had to build mileage quickly if I was going to prepare myself adequately.
So training was going to be a fine balance due to the time available.
The answer of course, is to train at a low intensity. This event for me is not about winning, its about finishing. And I wont be running the whole way so its about a run / walk strategy. With that in mind, building miles was then as much about time on the feet.
I set a limit as no more than 30km in any session, but would do lots of 25-30km sessions, trying to mimic as much of the event as possible.
Training for the event started in the last week in December and I decided I would continue to do some swimming and biking as cross training, to keep building the fitness, without the impact of running.
TRAINING PLAN
The following table shows my MDS training:
Week Run Km No of Runs Longest Run X Training sessions
Dec 9 1 9km 1
3 Jan 37 4 12 7
10 Jan 44 4 16 5
17 Jan 57 5 21 5
24 Jan 58 4 21 5
31 Jan 60 3 25 3
7 Feb 82 5 25 4
14 Feb 84 5 30 2
21 Feb 41 2 25 2
28 Feb 84 5 29 1
7 Mar 102 6 29 1
14 Mar 52 3 25 0
The race taper began on Mon 21 March and given its such a long event at 250km, I have decided that the taper needs to be long also, so its a full two week taper.
During that time, I plan not do any running sessions at all, giving the legs, muscles, micro fibres etc, plenty of time to heal and recover. After all, in the last two weeks I am not going to get any fitter, only risk injury and soreness, so its time to let the body absorb the training that's been done, stay healthy and freshen up.
You will have noticed the number of cross training sessions drop substantially from 14 Feb onwards. There is a simple reason for that, I got a job. Having taken a package from my last employer when the company was acquired and a significant restructure done, I had plenty of time to train as and when I liked - which really helped the fitness levels.
From 14 Feb onwards, doing a Chief Financial Officer role, I quickly lost almost 12 hours from every day with working, travelling to work and preparing for work. This was a significant adjustment and in order to keep the sleep levels up and stay healty, I dropped some of the cross training.
Also to fit in the long runs, I found I had to run into work and out of work during the week, about 16km each way. However that was great training to get the body to back up, just as it will have to do in the MDS.
TRAINING WITH BACK PACK
A key element of the training was to train with a weighted back pack. After all, the MDS is not just about doing the 250km, but doing it with a back pack carrying all your food, requirements and certain compulsory items for the duration of the event.
Having viewed a fair bit of footage on You Tube and a DVD of a past event, a very popular back pack seemed to be from a company called Raidlight. So I jumped on their website and ordered one from France.
It arrived a few weeks later and I couldnt believe how light it was! I also couldnt believe how small it was! It had a 20 litre capacity at the back, and 4 litres at the front. I was very keen on a front pack as you had ready access to food, gels and drinks without having to struggle reaching around the back (and I am not that flexible) or take the back pack off all the time.
The front pack (below) proved to be a problem.
The problem being, with drink bottles in the sides of the front pouch, it would bounced a lot, making running difficult. Tightening all the various straps to keep it from bouncing (a) didnt work and (b) made it very tight around the stomach, which was uncomfortable, and didnt stop it from bouncing anyway!
Having a 1.5 litre bottle across the front worked out, so that was a possible solution, until I heard from a mate of mine who has the same pack, that his pack ripped when he put a 1.5 litre bottle across. Feedback from past years of the MDS was that every year, some people had problems with their packs... so the question was, to risk it or not??
The back pack though was very comfortable on the back.
But it really was small.
So in the end, I decided to try again.
The Aarm Marathon Magic 22 litre pack was the one I ended up choosing, and that also had a 3 litre front pack as well, but was better designed and didnt bounce at all.
Below is a photo of me with the Aarn pack running on the coastal trail on my way to work.
It was a warm humid morning to run into work, but with no wind, was very enjoyable. And the views were terrific...
Specific event training would be done in the following ways
- a trial event - would be the Maroondah Dam trail run. Up and down hills, on trails, a good test on a tough course/
- back pack runs along the coastal trail - a sandy & rocky surface.
- specific training on the beach and on a sand dune to test equipment.
Reports on each of these will be done separately.
Entry to 2011 Marathon des Sables
The MDS is such an iconic event, you normally have to enter over 12 months in advance, and there is a long waiting list for those who missed out on the first cut.
Yep, for an event that is held in the middle of a desert, and you carry all your own gear... there is much more demand that available spots. Ultra running and events that provide an experience you will remember for a life time - is very much a growing market.
My trip to the 2011 MDS commenced a little differently. I had looked hard at doing the event in 2010, the 25th anniversary, but entries had closed and while spots sometimes open up late due to cost (and people not paying) and injury, they didnt and I couldnt really get time off work.
Having had 6 months off work in 2010 and travelling to Europe, I came back from a wonderful holiday with a happy mind, and a slightly less fit body! However hard work and in December I finished Ironman Western Australia in a tick over 13 hours, so the fitness was back.
I have a few friends doing the MDS in 2011 so on 21st December I sent an email to Jay Batchen at Dreamchasers (the agent for the event for Australia - a US based company) asking about the availability of spots.
The reply....
Hi Chris,
Thank you for your note. In fact, we received an cancellation for the 2011 just last week and do have a spot open for the upcoming race. However, the deadline for submitting our final race roster is this Wednesday, December 22. While your documents wouldn’t need to be in our office, we would need a deposit of US$1,500 in order to add your name to the list. (The balance of US$2,225 is due in mid January.) I could send an invoice through PayPal for the first payment, but a processing fee would be included to cover the service fees for PayPal.
For the documents, you would need to complete the following documents and send them to our office along with: 3 passport sized photos and a clear copy of your passport…
HOLY CRAP. So I had 24 hours to make a decision whether I wanted to do the event or not....
I spoke to my gorgeous partner Jill... and we talked about it. Being entirely wonderful she would support me in whatever I wanted to do, as I would with her.
So... take the spot, or pass?
I had a great time at Ironman Western Australia, felt really pleased with my result, but I have now done that event 7 times, and the sheer thrill and excitement of doing it has waned. However the thrill of the challenge of Comrades, or Hawaii Ironman was something that was memorable, scary, and something that I didnt experience in a normal ironman anymore.
So, to really test myself, to chase that feeling of the unknown, the "could I do it" sensation... I entered, and paid $US 1500 less than 24 hours after that initial email.
In late January I paid the balance and I was in...
What on earth have I got myself into!!!!
The challenge now... was to get fit enough to cover 250km in a week, and get the logistic right...
Yep, for an event that is held in the middle of a desert, and you carry all your own gear... there is much more demand that available spots. Ultra running and events that provide an experience you will remember for a life time - is very much a growing market.
My trip to the 2011 MDS commenced a little differently. I had looked hard at doing the event in 2010, the 25th anniversary, but entries had closed and while spots sometimes open up late due to cost (and people not paying) and injury, they didnt and I couldnt really get time off work.
Having had 6 months off work in 2010 and travelling to Europe, I came back from a wonderful holiday with a happy mind, and a slightly less fit body! However hard work and in December I finished Ironman Western Australia in a tick over 13 hours, so the fitness was back.
I have a few friends doing the MDS in 2011 so on 21st December I sent an email to Jay Batchen at Dreamchasers (the agent for the event for Australia - a US based company) asking about the availability of spots.
The reply....
Hi Chris,
Thank you for your note. In fact, we received an cancellation for the 2011 just last week and do have a spot open for the upcoming race. However, the deadline for submitting our final race roster is this Wednesday, December 22. While your documents wouldn’t need to be in our office, we would need a deposit of US$1,500 in order to add your name to the list. (The balance of US$2,225 is due in mid January.) I could send an invoice through PayPal for the first payment, but a processing fee would be included to cover the service fees for PayPal.
For the documents, you would need to complete the following documents and send them to our office along with: 3 passport sized photos and a clear copy of your passport…
HOLY CRAP. So I had 24 hours to make a decision whether I wanted to do the event or not....
I spoke to my gorgeous partner Jill... and we talked about it. Being entirely wonderful she would support me in whatever I wanted to do, as I would with her.
So... take the spot, or pass?
I had a great time at Ironman Western Australia, felt really pleased with my result, but I have now done that event 7 times, and the sheer thrill and excitement of doing it has waned. However the thrill of the challenge of Comrades, or Hawaii Ironman was something that was memorable, scary, and something that I didnt experience in a normal ironman anymore.
So, to really test myself, to chase that feeling of the unknown, the "could I do it" sensation... I entered, and paid $US 1500 less than 24 hours after that initial email.
In late January I paid the balance and I was in...
What on earth have I got myself into!!!!
The challenge now... was to get fit enough to cover 250km in a week, and get the logistic right...
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