5 Key Points to Never Forget for an Ultra Marathon

Photo cred: Solo Running

Photo cred: Solo Running

Although the Ultra Fiord ultra marathon (What’s an ultra marathon?) didn’t turn out as we planned; with every failure comes valuable lessons! (Ultra Fiord Race Report) You can read all you want and listen to whatever people tell you, but it doesn’t really hit home until you experience it yourself….this was one of those times. We’ve been racing ultras for a couple years now. We are by no means pros at the sport yet but we do our research, watch videos, train hard, etc. However, reading a fellow racer’s blog telling you to not chince out on food in order to save on weight doesn’t really stick until you are faced with an aid station with no grub.

So here’s a few lessons we learned from this race. Although some may be common sense for a well-weathered runner, they were definitely re-iterated by this race for Jon and I….

1. Food:

Always plan for the worst. Don’t get cheap on it and rely on the aid stations especially when it’s an inaugural race for you. We were faced with showing up to an aid station that was operating like it was October 31st. Place out your hand, say “I’m starving and cold” and then wa-la….two chocolate bars from a plastic bag are placed in your hand…In an ultra, 200 calories for every 4 hours of running just doesn’t cut it. We brought food of our own, however we were told there would be aid stations offering snacks, fruit and soups. So be prepared! Make sure it’s food you’ve trained with before so you know how it sits. Pack more than you think you need!

Ultra marathon running river crossing

Photo Cred: Rodolfo Soto

2. Race Clothing:

Along the same lines of the food, bring way more than you think you need. Us being a bunch of Canucks, we should’ve known better that mountain weather can change for the worse on the turn of a dime. Well the Patagonia Mountains are no different than the Rockies. With being led through a chest high river within the first 2km of the race; our extra little base layer in our packs didn’t do much good as it was just as wet as the one on our backs. Second part to this is actually take the time to change into the clothes you brought if you get too wet/cold. If we took a few minutes to stop and change our clothes right after the river crossing, we could’ve been a lot more comfortable for a good chunk of the course. So utilize the space you have and be prepared for any of Mother’s Natures moods (she is female after all so can change from a good to bad mood in a flash:P)

3. Medical Plan B:

You would like to think going into an ultra that there are medical resources ready for you from start to finish. Yes, ultras are a risky sport. You tax your body and are slowly degrading it but race directors/organizers should know this too about the runners competing in their event. Unfortunately, this ultra marathon didn’t have the personnel or supplies for us to feel confident that if I broke a leg or got struck with hypothermia, I would have help. Luckily, Jon and I stick together and therefore always have a pair of eyes looking out for one another but to put it bluntly….know how to get your own ass to safety! So whether it’s carrying a transponder, running with a partner, or having an emergency blanket even if it’s not required, have a back up plan in case you get stuck in a scenario where you need to play lifeguard but you’re also the one drowning.

Ultra marathon running, Impossible2Possible

Photo Cred: Rodolfo Soto

4. Research as Much as You Can Before:

This is a funny one coming from me since I am very on the fence about this topic. I’ve never been a fan of over-analyzing every aspect of the race before it; I believe you may set too many expectations and therefore more opportunities for disappoint when they all don’t come true. To be honest, we did our due diligent research for this race. However, the communication was very one way and we didn’t have much luck with responses until about 12 hours before race start time…So that felt quite a bit of out of our control; however, even trying to contact others who have travelled/trekked the area (tour guides, hikers, etc.) could help when trying to find out what the terrain is like.

5. Stop & Look UP!:

How many times have you looked back through race pictures after the race and said “WOW! Where the heck was that view in the race???” We all do it. Sometimes we’re so focused on our watch, footing, passing the person in front of us we forget to literally look up and soak in the scenery around you. There was a few times we did this during Ultra Fiord Ultra Marathon and thank goodness – fluorescent blue lakes, clouds melting down the mountainsides, glaciers oozing through valleys. We were lucky to see all of these but I know there is so much more that we missed because our concentration was channeled in the little bubble around us. So even if it means you must stop on a technical trail for 5 seconds, do it and soak in the big picture!

Although many of these are seemingly obvious, they somehow seem to slip many of us ultra runners minds from time to time. So hopefully this can be a friendly reminder to other runners out there not to forget the basics!

Run Free,

Mel & Jon

Ultra Fiord Race Report – Patagonia, Chile

Starting line of Ultra Fiord

Ultra Fiord – Puerto Natales

This past weekend the two of us runners geared up to take on the 1st edition of the Ultra Fiord ultra marathon in the beautiful Patagonia.

Originally signing up to race the 100 mile distance, a late training injury strongly urged us to scale back and run the 100 km.  Running vacations is what we’re all about, getting to see remote areas that a typical tour won’t take you.  However, this race shook our nerves a bit more than any other.  Claiming to be one of the hardest ultra marathons out there, this race very well stood up to its name in our minds.  The question exists though, was it for the right reasons?  We’ll give you a taste of how things went down here, and later we will share a post with you about our biggest take away lessons that we are using to forge on and become better runners for future races.

Pre-Race

 Ultra fiord race chileThe race organizers, NIGSA, are famed for hosting the annual Patagonia Expedition Race in the same region of Chile.  Their website was credible, race ambassadors for the inaugeral Ultra Fiord event were well known and accomplished and the social media hype that was stirring in the weeks leading up to the race was lively.  So why can’t such a well established event organization company reply to their email….Twitter…..OR Facebook???
We had a painful time trying to pry information about the race from the organizers.  Questions about terrain (Obviously we wanted to know whether our huarache sandals were possible to wear or not!), food at aid stations, and some of the mandatory gear which was mentioned on the site.  To be clear and concise the communication from the organizers and the competitors was absolutely awful.  To us and many other racers, all they seemed to say was “watch the trailer video, that’s what the race will be like.”  Alright lets take a look!
The Video – I’ll give it to them, they posted three trailers on youtube to promote the event and they all will get your legs itching to run!  It’s funny though, not once in that video was the runner knee deep in mud!:S  How were we supposed to be ready to start our race with 30 km of deep uneven mud?? Never did I see him jumping over glacier crevasses!  Racers from all distances were blown away that there were such things in a race with no safety crews in sight?? Never was he even using trekking poles!  So why was the terrain so unstable that runners were breaking their trekking poles left right and centre??

Race Time

One thing we both loved about this event was they incorporated a very interesting film festival showing called “Trails In Motion” put on by Trail Chile.  Their featured film about Nikki Kimbal’s most recent FKT was quite a moving documentary, and the rest of the films ignited the fire inside all of the runners getting ready to race later that night or the next morning.
Trails in Motion - Running film festival
After this we picked up our race packages and dropped off our drop bags.  This should have been a hint!!! It was like they planned this race last week, no one knew what was going on and we were less than confident that our drop bags would make it where they needed to be.  Regardless we headed to bed early to get up early and board the bus to the starting line.
The 100km runners and 70km runners all started at the same point at the same time on Friday morning.  An odd logistical thing to note here is the poorly planned start times.  12:00 AM for the 100 miler runners getting started the night prior, and 8:30 AM for the rest of us.  I’ll keep it brief with the numbers, but the 100 milers were given 15 hours to finish just over the first half of the course and 29 hours to finish the second half.  And the 100km runners had 7 hours to finish the first 30km, and 26 hours to finish the next 70.  I’m sure all can do the math…we don’t know what kind of calculator this RD was using…or rather, lack there of!!
Speaking of race director, if someone knows who he is, we’d love to meet him… Because at the film festival, package pickup, and even the 100 milers pre-race dinner, he was nowhere to be found, at least not publicly.  Later I figured out that he was the man who met us at the starting line and yelled out “One minute!…”30 seconds!”… “Go!”.  Maybe that’s his style but we like races a bit more when the RD’s give speeches to thank everyone for coming out, talks about the race a bit, wishes the runners the best of luck, or at the very least tell us what the course markings are.

Terrain of Ultra Fiord Race

We started out for the first kilometre or two running through a grassy horse paddock before being put to the test early.  With dawn cracking open the daylight, runners began crossing a chest high river in freezing cold glacier water.  If this would have been a hot race, then right on, but this may have been an indicator for the cases of hypothermia to come later.  The next couple kilometres felt like an awesome Patagonia trail race.  Ups and downs, technical terrain, we both were enjoying ourselves and beginning to warm up our bodies.  Then it all came to a crashing halt!
Deep river crossing ultra fiord
We sunk our feet in some deep mud (and we mean DEEP) and that didn’t stop for the next 30km.  People were barely able to run, everyones’ feet were soaked, and the most difficult part was that the mud was unpredictable.  Sometimes the swampy areas were filled with rocks, sometimes it was a peat mossy sort of “sauerkraut looking mix” that would just soak your feet, and sometimes you sunk deep down up to your waist.  We were lucky to not lose any of our shoes!
We kept trucking along, at quite a slow pace, until we came upon the first “aid station” around the 16km mark.  This must be a cultural thing, because their aid station had two guys hanging out in a bush, with a small jug of water filled with lake water, a bag of what looked like halloween candy from which we were each given to “goodies” and a soaking wet sheet of paper they marked down that we had came through.  First let me say that with our time living in Chile we knew that the food they were providing us was the ABSOLUTE CHEAPEST things you can find at the supermarkets:P.  At this point we had let our body temps drop a little too much and were quite cold.  Melissa was shivering pretty bad and one of the aid station guys asked if she was ok, or wanted to stop.  We asked, how we would get out of there….. crickets…. they weren’t sure.  ***It was beginning to make sense why they made it MANDATORY for runners to have their own travel insurance***  
Mud running in Patagonia
We chose to layer up and keep moving, however with the rough terrain rolling Mel’s injured foot around, we had been pulled back to a trekking pace.  At this point we knew the 30km mark might be where we throw in the towel, as it just didn’t make sense to push her foot too far when there appeared to be no emergency plans in place should a runner need to be transported to a hospital.
***We cannot say too much about the aid stations along the rest of the course, however some runners said that there was next to no food offered after the 30km checkpoint.  Even at the finish line!!!!***
Upon reaching the 30km checkpoint, where our first drop bag was, there was almost nothing in site when we arrived.  Two kids asked for our numbers and pointed inside the building.  We walked inside to find a few other runners who had called it a day.  There was a bit of soup, bread (always lots of bread in Chile!) and fruit offered.  This was nice to have a little bit, however little did we know we would be stuck waiting inside this shack for the next 5 1/2 hours!  Runners continued to come in, many from the 100 miler, and all were cold, wet and hungry.  We all huddled around the little wood burning stove to warm up, shared the foods we all had in our drop bags and just hoped that we would soon be brought back to Puerto Natales (everyone’s home base).   At one point a runner came in who collapsed onto a table. Barely talking, shivering, blueish feet….yup hypothermia! Worst of all? There was NOTHING done to get him help.  No medical staff, no emergency pick up and drive back, the rest of the runners had to help warm him up and get him food.
We eventually made it back to our hotel, 8 1/2 hours after we had stopped running.  During that time and the days to follow, we spoke with other racers with almost worse stories than ours.  We were told that while the first 30-40km were well marked, at some points on the top of the mountain, the marking just dissappeared and runners were getting lost.  Lost at night, on a mountain, in Patagonia, in a race with no rescue plans or procedures…. As much as our first DNF hurt, I’m glad I didn’t get myself caught in that kind of situation.
There were tons of factors that continued to make this course difficult/dangerous, from running along glaciers, to jumping crevasses, difficult scrambling, many more kilometres of deep mud, more river crossings and probably some other interesting/shocking stories you can find in others race reports.
One final note I will add, is that Ultra Fiord seriously lacked in any kind of spirit.  While it may sound lame, we like it when we get close to an aid station or even the finish and the volunteers cheer you in, you hear music, there is energy!  The best and most common way people were describing this race is that it was more of an adventure race instead of an ultra marathon.  The risks that made it “the hardest ultra” were uncontrolled and reckless.  If this were advertised as such and runners brought bags of gear with medical and safety equipment, it could make for a great race.  But for ultra runners looking to run, with lightweight and minimalist gear, it quite possibly in my opinion could be the place ultra running sees its first fatality.
Update (April 18, 2016): We have not heard many details, but this past weekend the Ultra fiord 2016 race took place, and there was a tragic event resulting in one racer passing away.  We cannot urge people more to stay away from this race and any others put on by the organizers.  Ultramarathons are serious by nature, and the Patagonia makes things more serious.  The race director simply does not things serious enough to manage a race of this capacity.
Port of Puerto Natales, Chile ultra fiord race
I would not return to the Ultra Fiord race or any other organized by NIGSA, nor would I recommend anyone to attend.  I loved my visit to Patagonia and will surely be back to visit, to run my own trails, take my own risks, and push my own limits.
Huge congratulations to all runners who started this race, and MASSIVE congrats to those who finished!!! We hope this article doesn’t come off as being bitter for not finishing because we can honestly say we may have had worse things to say had we experienced the later part of the race.  My intentions are to encourage people to assess the race and its risks, and if the organizers are to read this post, we encourage you to take action on these comments and host a safer and more enjoyable race for competitors in years to come.

Train Hard and Run Free

Mel and Jon

**Be sure to take a read of our guide on 5 Key Points to Never Forget for an Ultra Marathon – inspired by this race;)

How to Fuel for Early Morning Workouts

Whether you are an ultra marathon runner, triathlon enthusiast or simply driven to step up your fitness, you’ve likely changed your daily or weekly schedule around to fit in some early morning workouts.  Some people however find it difficult to know how to fuel for those.  Here we will share some of our experiences then open the floor to anyone with their own secrets to share.

early morning workout

We’ve all seen the YouTube video that goes “Rise and shine, 6 AM and your arm can’t make it to the alarm clock before the voices in your head start telling you that its too early, too cold to get out of bed!”  It incredibly accurate and we’ve all had those days when all you want to do is curl up under the covers and get an extra hour of shut-eye.  But we don’t, we shiver out of bed to get changed and make it happen!!!  So once you’re dressed and have your workout plan in mind, do you hit the kitchen to fuel? What are your crack of dawn munchies like? Does it change depending on what you’re doing?  For Mel and I, we’ve found 3 avenues that tend to work well for us, and yes it usually depends on the type of workout, what’s going on the rest of the day, etc etc etc.

Jonathan crossfit competition ontario

Water…so under-rated!

Strategy #1 – Empty Stomach

“Just go man” – Lloyd Christmas (Dumb and Dumber)

This works well for relatively short run workouts or early yoga practices.  The workout won’t be extremely taxing so your body should be able to run off your energy stores, and there are certain workouts when you simply don’t want a full stomach.  Keep in mind however, a small glass of water is a great idea in most cases, as pretty much all of us wake up quite dehydrated.

Mel running Madagascar xero shoes

Mel cruching a LARABAR — she thought it was a video so she’s giving a shpeel about it;)

Strategy #2 – Quick bite

“Watermelon — it’s a good fruit. You eat, you drink, you wash your face.” – Enrico Caruso

Something small and easily digestible, kind of like a jerry can full of gas for your car just to get you through the next couple hours.  This is probably the most common for our lives, and we tend to go for a small piece of fruit and a handful of nuts or seeds, or an easily digestible energy bar such as a LARABAR.  Works well for runs between 60-90 minutes, or any kind of early biking where digestibility isn’t as much of a factor.  As before, make sure you take in a bit of water to help your blood get moving!

Prairie naturals protein banana chocolate oatmeal

Best breakfast in the world! 🙂

Strategy #3 – Hearty Breakfast

“Ready your breakfast and eat hearty, for tonight we dine in hell!” – King Leonidis (300)

If the time is available, or the workout for your day is extremely taxing, then you might want to just take the time and eat a hearty breakfast.  For us, we usually need about 30-60 minutes before starting a workout after a huge bowl of oatmeal goodness.  So if this is your weekend long run day, or you simply aren’t in a rush to squeeze your workout in, then take some time to have a good meal with your spouse, kids, or watching a TED talk.  With this, try to balance out your macro nutrients and always include a big glass of water!

Our little secret!

Spirulina tab prairie naturals mel and jonTo be completely honest I can’t really say we do #1 too often, mostly because even if we decide not to eat, we still slip a couple pills in for nutrients!  The most common thing we can be found having before a workout is 2-4 spirulina tabs.  We’ve been using ones from Prairie Naturals (check them out here), because we know they have super clean ingredients but companies are making the mall over the world now.  If you want to know more about how these power packed tabs can help you, Melissa shared her knowledge of what Spirulina is and compared Spirulina Tabs vs Powder.  Last note to all the vegans and vegetarians, if you don’t already know about spirulina, you should! They have the highest concentration of protein of anything at the nutrition or grocery store!

 

Everyones bodies, lifestyles and preferences are different so remember these are just some ideas to think about.  If you have other favourite ways of fuelling for your AM workouts, we’d love to hear them in the comments!

Run Free

Mel and Jon

 

Spartan Race Contest

SR_altbizcard__guytyroleantraverse_1

After the release of the popular movie 300 showcasing just how hardcore the Spartans were, launches a nationwide series of obstacle course races known as the Spartan Race.  Competitors will take on obstacles ranging from crawling under barbed wire, to jumping through a wall of fire.  Spartan Races cater to all levels of runners, from the true spartan warriors who show up gunning for that top spot, to the weekend warriors who are just out to take part in a fun event with some friends.  The great thing about these races is that they are unique and fun, which draws people to step out of their comfort zone and try something new.

Check it out –> https://www.youtube.com/embed/M4aM0fpS0IU?feature=player_detailpage

Being completely honest, we have never signed up for a Spartan Race to date, as we tend to enjoy the longer distance events, and truth be told while running ultra’s you usually find yourself running into similar obstacles that are simply naturally occurring.  We’ve had deep and long river crossings, mudded out valleys (climbing up and down) and somehow our race selections seem to have ran us into a lot of cattle over the years :S haha.  Anyways, the enthusiastic folks at Spartan Races contacted us to see if we thought our followers might be interested in their series and they were offering a free entry to give away.  As we know so many people who dabble in long and short distance running, cross fit, obstacle course races, and a multitude of other sports, we thought we’d offer it up in a fun way….and common, who doesn’t love a free give-away??!!

HOW DO I ENTER??

So here what it takes to enter –> Simply comment at the bottom of this page and let us know what event/race/sport it was that you stepped out of your comfort zone to try out.  It doesn’t have to be an in depth story, we just want to share the ideas to hopefully inspire others to take the leap!  For Jon it was signing up for Canadian Death Race having never ran a race before.  And Mel, taking on her first race, Mount Robson Marathon, with only three weeks prep.  No matter how big or small, whether it was ugly or graceful, and it doesn’t matter if you succeeded or failed, the fact of the matter is you did it!!

Finishing last is better than not finishing, and not finishing is still better than not starting.

From those who post here, we’ll draw one person to win a free entry to any Spartan Race anywhere in the continental US (Canadians, it’ll be for your next race-cation!) and for all those who didn’t win, we’ll still post a promo code to get you all 10% off your next entry!  So take a minute to write a quick comment, you could be racing in a Spartan Race sooner than you think!

AROO!

Mel and Jon 😉

spartan race contest ultra mel and jon

Racing the Planet Roving Race Madagascar 2014…a Review

Melissa start line stage race africa

Looking back on our first Multi-day stage race in Madagascar

Africa”…”Madagascar, Africa”….”RUNNING through Madagascar, Africa”…it just kept getting better and better the more we kept on reading about Racing The Planet Roving Race 2015. We never really thought of Madagascar as a “real” place till this race (Madagascar was always just a Disney cartoon movie). But once we found out Racing The Planet’s Roving Race for the upcoming year was to take place on the island of Madagascar, we were hitting the “Register” button almost without hesitation.

Describing a 7 day, 250 km stage race is not easy. The amount you see, the number of people you meet, the different race inputs you experience goes on and on but the highlights are easy to note. Getting to the start line of this race was not easy. In the 35C heat of the day, 20 or so vans were loaded up with anxious runners and headed down the meandering “roads” (don’t know if these paths actually could count as roads) to an army base just outside Diego Suarez, Madagascar.

beach running racing the planetOn August 31, 2014, we toed the start line with about 250 other competitors along with a local Malagasy running group who was to join us for the first 10km (lucky ducks!). Each and every runner was geared up with a pack containing their grub, clothes, and required gear for the entire 7 days. Water and a communal tents were they only thing you got a helping hand with from the race….otherwise, you are on your own. Standing on the start line, we knew the clean faces and fresh smelling clothes were soon to disappear. A little Eye of the Tiger played to get us pumped and we were off!

 

This race took us down some of the most unexpected paths. Each day ranged from about 38-46 km with one long melissa running xero shoes80ish km stage on Day 5. And with each brought some new highlight.

(See our live updates from each day: Day 1, Day 2, Day 3, Day 4, Day 5)

The first few days took us along the coastlines and through deep sandy tracks. The temperatures averaged in the high 30’s each day and with limited shade or tree cover along most of the course, your only saving graces were the many river crossings we trekked through. More often than not though you weren’t really enjoying the “cool off”, rather your brain was busy contemplating what kind of parasite you picked up in the still murky water you were trudging through. But hearing the locals from nearby villages singing and cheering us along the way would often distract the pessimistic part of the mind that searches for reasons

to quit. There was even an entire village cheering, chanting, and dancing for us at the finish line of one stage. These people stayed out there for 7+ hours cheering runners in by sharing their culture and energy. The next few days took us away from the coastline and sent us inland to see red tsingy, deep crevassed canyons, and endless rice paddies. Although the scenery was absolutely breath taking (which is quite the pun for someone already breathing heavy during a race….but you get my point); the people are what made this race.

mel and jon ultra marathonOur fellow competitors were a collection of unsung heroes. The true idols that should be on the front of those magazine covers at the grocery store check out instead of a Nicki Minaj. Some of these athletes had gone through some difficult life events, completed some of the toughest races, and came from a huge variety of different backgrounds. And still, they had the biggest grins on their faces and always willing to lend a hand….or in our case, an emergency gel.

The volunteers and workers were an ant army; always hard at work, always doing something, and never complaining. When they weren’t busy at their volunteer role, they were putting their cheer skills to work at the finish line…every runner that came in had a genuine, enthusiastic welcome…even those coming in late at night.

And then there were the locals. “Malak malak!”, “Ambato sara vasza!!”…two of the phrases that popped up everyday running in madagascaralong our trek thru Madagascar’s backcountry. There were times you weren’t quite sure if you were running through someone’s backyard or house; regardless they were always calm natured and would throw out a greeting or at least a wave. Children would run out from the huts and hop onto the fences screaming “Salam Vasza!!!”…”Hello White Person!!!”. The Malagasy embraced us. Every single competitor; regardless of gender, age, or the colour of their skin…they were truly non-judgemental.

This race as a whole is one we would strongly recommend, and plan to compete in another in the future (of course being a roving race it will be in a new location!). On the organization end, it was pretty much flawless: checkpoints were always where they were supposed to be, stalked with water and a med doc, tents were always already setup before you hit the end line of that day, and the hot water for food never ran dry. Like every race, you yourself go through big ups and downs. Running 250 km over 7 days with everything on your back can start deteriorating yourself mentally and physically, but the scenery, fellow competitors and Malagasy locals make it all so worth the journey! 🙂

 

HAKUNA MATATA

-M&J

And be sure to check out our Race Resume to see what other races we’ve tackled!

finish line xero shoes run

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