Today three months ago I finished the UTMB. A good way to celebrate is go out and run a 10k. For about a month now training has been good running a 25k with 1000m D+ in the hills behind Barcelona and the shorter in between runs I could run at better pace. The hard thing was deciding on just that for a 10k, what pace would be good for me at this moment. I knew that going for sub 40 was not possible yet, so I took a bit of a gamble and went for 4m10/k.
When I left home it was raining a bit, but it looked like something that wouldn't last for long. When I arrived at the start area still a few drops where falling but after changing into my running gear and leaving my bag in deposit it stopped raining and the warm up was relaxed. I had plenty of time, but since I wanted to really try my best a good warmup is important. Just before 9am I entered my box, a bit more at the back because for more than a year I did not run a fast 10k and the boxes are decided on your best 10k in the last 12 months. The ambience is great, live music of a well-known catalan band and many many people ready for a run.
The first 3 kilometers were very irregular because people were going slow and it was crowded. At some parts I ran on the side walk and at others I had to continuously change pace and look for ways to advance people in order to maintain pace. The first kilometer was in about 4m15 and the second just below 4m10. Past the 4k mark we soon turn onto Gran Via, a very wide avenue, and here I finally settle for a good pace without having to struggle to maintain it too much, it is still crowded and I still pass runners, but at least there is enough room for that now. I pass the 5k mark in exactly 21 minutes, so I go just above 4m10 pace, but I feel ok. After the 7k mark I start to feel a bit tired and slow down a little, knowing that the approach to the finish would be downhill so there I could pick up pace without effort. I pass the 9k mark at 37m50s, so if I could run a 4m10 over the next kilometer I would finish in 42 minutes. Just after the 9k marker I shout out to Montse and Jordi who were there to cheer me on. When I see the finish line I pick up pace a little bit to try to finish under 42 minutes. Unofficially I think I did manage to do just that, 41m56. Very happy with the regularity of my running and in general with a good feeling.
Sunday 1 December 2019
Sunday 29 September 2019
Cursa de la Mercé - 10k
Exactly one month after starting the UTMB an easy 10k in the city centre of Barcelona. Recovery has been slow but good and I am back to easy training for some weeks already. Ofcourse I had no clue of what pace to run so I decided to try and stay with the 45 minute pacer. Though we started at nine o'clock it was very warm already and apart from that starting with 12000 runners makes for some chaos in the beginning. Up to the kilometer 3 I am somewhat behind the pacer, just because catching up with him through the crowd was not easy. Actually the third kilometer just to not go off pace to much I had to sprint and pass people where I could which ofcourse sent my heart-rate up. The fourth and fifth kilometer I can finally settle and I make it half way just below 22m30s so 45 minutes is still possible. Shortly after we pass through the Arc de Triomf where many runners grab water and slow down a bit, which opens up more space and I am some 100 meters in front of the pacer by then. Kilometer 6 and 7 as always are hard and a matter of holding on and try to stay relaxed. My times are still ok so I know I don't have to sprint in the end to finish under 45 minutes which is great. Happy to be running again without after effects of the UTMB. More 10ks are to follow.
Finished in 44m39s!!
Finished in 44m39s!!
Tuesday 3 September 2019
UTMB 2019 - 171 km
It is saturday morning, around six o'clock. My head is hazy and I make a wrong step and with the help of my running poles I break my fall as good as I can and luckily do not hurt myself. I decide to stop at the mountain hut that is near below. More runners are sitting here, some changing clothes, others resting. I sit down on the cold stone. After some minutes I talk a bit with one of the red cross assistants and while doing so I see runners coming out of the hut and ask if I can go inside, since outside, and sitting still I was getting cold. I get up and step inside. They have a fire lit here!!! I sit down again and talk some more with a red cross assistant. About one hour ago I threw up and ever since did not drink or eat. My lips felt strange and tingly and my stomach was still much upset. Before the race we went through possibilities of things going wrong, but I did not expect this and so early!!! Was this it? Was I once again going to fail to finish? One of the things I had kind of made my mantra was get away from those thoughts and be in the moment. So what was the best I could do right there and then? I tried to drink water, and at least it stays in now. I drink some more every two or three minutes and slowly start to feel better. Another runner was sitting there, sleeping with his alarm going of every ten minutes, which he then would postpone to continue sleeping. I start talking again to the assistants. What are our options here? They explain there basically are no other options but one: continue to the next big aid station in Lac Combal. The UTMB is a semi-autonomous race, so actually that makes sense. I explain this to the other runner as well. He only could speak some english and told me he did not drink or eat for a much longer time than me, but he understands he too had to try and make it to the next aid station. So I start preparing slowly for getting on my way again. I put on all my warm clothes, since I knew the next climb could be cold. When I step outside it was day already. That would help. After some more downhill the climb up on a very rocky and slippery path starts. I was moving much better than expected also compared to most runners I was sharing the path with at that time. Soon I get to the top and start the complicated downhill. After a while the path becomes runnable and I am surprised to be able to run at a sustainable pace all the way up to the aid station in Lac Combal. I filled all my bottles with water and drank some soup for the salt. I checked the big toe of my left foot, since it felt like a blister was developing there. It looks still ok, but nevertheless I put an anti-blister parch on it, better safe than sorry. I send a message to my family. Earlier from the mountain hut I had sent them a few about my situation, since they would see I had slowed down considerably and here in Lac Combal I told them I was going to fight for this one. I knew I was low on liquids, low on electrolytes and low on sugar in my body, but I could move, and Courmayeur was only one uphill and one downhill from here. All I had to do was move on and make the cut times of each aid station.
After the aidstation we run a while along Lac Combal. After a minute I take off my backpack. Something is in the wrong place and is hurting my back. I knew small things would matter for the rest of the race and after readjusting I really get into it. Here we go.
The climb up to "la cresta de Mont Favre" I once again see I go at much better pace than many other runners.
But on the downhill I had to sit down for a few minutes , but doing so helped a lot and the rest of the quite runnable path down to Col Checrouit went quite ok. There I drink Coca Cola. From other races I knew this could help and ease my stomach and at the same time I would get some sugar into my body. My stomach is ok with that. So I drink some more and start the downhill to Courmayeur. It is really steep and tricky with stones and tree roots alternating with stairsteps made with wooden trunks, but I am able to run it all and soon I run into Courmayeur. It feels unreal, but I made it at least half way around the Mont Blanc.
All this started the day before. Around 3 o'clock, friday afternoon, we left St. Gervais in direction of Chamonix hoping to find a parking spot not too far from the city center. We got lucky with that, where ofcourse it helped to have been there two times before. Next up was dropping my support bag in the sports center, which made us walk all the way to the other side of the city. It was warm, way to warm!!! But after dropping the bag the weather started to change and a thunderstorm had us hiding under a tree until just before the start of the race. I had put on my raincoat but luckily decided to put it away again, since just before the start the rain stopped and I no longer needed it. At six o'clock in the afternoon we started with the traditional tune of Vangelis playing. I was way back in the crowd this time so it took my quite a long time to pass under the arch and more than 5 minutes afterwards to finally start running a bit. All the way to Les Houches there is just too many people on a muddy path and pace is slow. In this small village I only drink water quickly and continue to start the first climb up to Col de Voza where we went walking with my family yesterday, as we did in many places of the race course. I just go at good pace controlling my breath and pulse. At a few points it is still too crowded and we slow down, but it is getting better and better now. The views from Col de Voza were amazing as always, and when we continue onto Delevret, the highest point of this climb we have more views to enjoy of the other side of this mountain range. The downhill is steep and one that needs full concentration. At least it did not rain here, otherwise it would have been really difficult to go down without falling. Soon we are down in St. Gervais where my family is waiting. It is not a support aid so we have a quick chat before I eat and drink and another one when I leave and they will continue by bus to les Contamines. The next part is very runnable so I put away my poles, take out my headlamp and get on my way again. I can now run at my own pace all the time and before long we get to les Contamines, the first big aid station that allows for support to the runners. It is a caos of people eating, drinking refilling and preparing for the night. Luckily Montse and I find a quiet corner where I eat and drink and rest for a while. Then it is time to say goodbye. We would see eachother again sunday morning in Chamonix. Jordi and Montse will follow me by website and phone. Emma will go to La Fouly in Switzerland where I will arrive sometime saturday afternoon, and from there she will follow me from aid station to aid station.
Up to Notre Dame de la Gorge the road is easy, but then onto La Balme the next ascent is starting and I have my first moment of feeling tired, I just eat and drink and continue at a steady pace and when passing through la Balme I feel much better and continue the climb into the high mountains to Col du Bonhomme and the mountain hut shortly afterwards. As planned I do my first marathon in just over 8 hours and I feel quite ok. I have been drinking well, taking gels, salt and BCAA at very regular intervals and the downhill to Les Chapieux is only somewhat tricky in the beginning but is soon very runnable and fun to do. At the aid station a full-blown disco was set up blasting dance music into the night. In the aid station I can't really find anything I would like to eat and once again it is very caotic with no good place to sit down and rest a little, so soon I leave and continue. The first part is rather easy and then a long climb to Col de la Seigne will take us into the next day. Somewhere half way this climb when drinking and taking a salt tablet my stomach puts a sudden end to the great pace I had so far. I continue, but ofcourse worried and feeling worse and worse while my stomach is refusing any liquids or food. I make it to Col de la Seigne at slow pace and the downhill is long, which brings me to the beginning of this post.
When my family read the message about me having stomach problems Emma decided she would buy a medicine to regulate the stomach and leave early to meet me in Courmayeur. At normal pace she would not make it on time, but since I went slower she only arrived a few minutes after me in Courmayeur. Coca Cola was still fine and I could eat some pasta as well, though not much. I took the medicine and after a good rest I prepared for the hottest part of the day. Emma helped me with putting on suncream and after many hugs and Go Dad Go, you can do it!! I left for the second half of the race. I told her I had no idea how I could sustain going on at a reasonable pace drinking so little
and taking so little carbohydrates, but I would go with care and in good spirit. The climb to Bertone I go easy. I wanted to arrive well at the top and be able to run afterwards. It is really warm on this climb though luckily most is at least in the shade of the forest. When we get to the aidstation I start to get into a steady ritual of filling bottles, drinking water and Coca Cola, eating something, sit 5 minutes with my legs straight and get up, check the route to the next aid station and making sure I know the cutoff time there.
Onto Bonatti, in spite of still feeling tired in my head, probably because of lack of sugar, I can push myself to run just about every runnable part and I actually enjoy the race and the scenery. Getting to the Bonatti mountain hut I also start to think about how hard this part was the last time in 2015 and also the downhill afterwards and all the way to Champex Lac. At this point in the race the runners start to become familiar, no one goes at the exact same pace but you start seeing the same faces and every aid station. I don't stay too long here since I wanted to walk the first part to Arnuva since it goes up and down all the time and then only run the last part that really is downhill only. Once again I do my ritual and now add eating orange slices which by smell is ok. Here the cutoff time starts to be in the head of most runners since we are running with just under one hour of margin. After sending a few messages to my family I am on my way again.
Once out on the path that leads up we can hear thunder in the distance though it is not sure if we will go in that exact direction. Once again I go easy saving up energy for running the downhill.
Then when we turn left onto a last crest to Grand Col Ferret it is time to quickly put on my rain coat. In minutes the mountain turns into an area of small rivers running down the slopes everywhere and then the rain turns into hail hammering down on us in the middle thunder and lightning. No more saving energy. I put my head down and push for the top, quickly have my bib number scanned and change pace into running. It is cold and on the other side it is raining as well. Luckily the wind is not strong so the cold is bearable. In the last race before the UTMB I had been running all day in rain, so I was very much used to the mud and judging the more slippery places. All bigger streams have really swollen and in order to cross course assistants at times indicate us to go uphill to cross more easily. Concentrated on running and not falling getting to la Peuly is actually very fast, and by that time a helicopter is in the air all the time checking on the runners as it seems. It is still raining though no so hard anymore, but I knew that the faster I would go the better the path would be. The next part down to La Fouly is more tricky at times, and before we enter a hard path we have to slide down a muddy field alternated with groups of trees with roots sticking out. I make it down without falling and decided to walk the last part to la Fouly. The next part I have little memory of from when I did it in 2015. On the map and profile it looks easy, but I know I struggled a lot just there the last time, so I preferred playing it safe.
Coming to La Fouly Emma is very happy to see me, and me also to see her. Due to the thunderstorm the atmosphere is nervous is here. It seems like some runners have slipped and also others decide to abandon here. There is not much space to sit down and relax and also rumour has it that the supporting people will have no transport to Champex Lac. In the middle of that we keep an eye on the clock. I can now eat banana too, to still all in small quantities. Emma goes back and forth bringing me all drinks and foods and filling bottles and after a short rest it is time to go. I still am amazed I have energy to continue. Emma walks with me for a few minutes. It is cold outside since with the clouded skies the night had come early. She gives me a woolen cap she had taken for herself and then we say goodbye, knowing that probably we would not see eachother untill next morning.
So now I was on the part of the course where the last time everything went wrong, still not optimal with my stomach and somewhat hazy in my head and with my feet still soaken wet from the rain and mud I have gone through in the last two hours. The path is very uncomfortable, with big rocks and difficult footplacement so I don't run much. Like many others, and only at a few points with little to no rocks I pick up pace. Still I get to Praz Fort rather quickly. Once again to make sure I get up to Champex Lac in good shape I walk at good pace while crossing the village, which actually takes a long time untill we finally start our climb up. This time the path is no struggle and since the climb is only some 500 meters I soon walk into the aid station knowing for sure I could continue here this time. Also all of a sudden I made up a lot of time and had more margin compared to the cutoff time.
I do not really need more rest than in the past aid stations so I go through all the eating and drinking and refilling in the quiet of only tired runners since indeed the buses would not be able to arrive until later because of the rain that had caused a bridge to collapse. And then I head out again, into new territory. The first part I knew, since we had visited the lake the week before and I had seen it at day time. At first the path is wide and easy and it never becomes complicated untill the checkpoint at Plan de l'Au. The uphill is very long and here I start to feel in need of sleeping. Ever since la Fouly I have seen runners lying or sitting down to rest for a while, but in spite of sometimes having to stand still for a while to let the sleep go away again I keep on walking up. At many points we can see the headlamps of other runners ahead of us showing the way. And for a long long time we go up. At some points we are above the trees again and can see further. At point the valley of Martigny and Sion can be seen below and finally we get to La Giete, the checkpoint near the highest point of the climb that leads us to Col de Forclaz. There the path goes right through a stable, with cushins covering the top of the doors since most runners would bump their heads there. And off we go for a long downhill. And what a downhill!!! It is endless and long and technical and after we pass a first few houses we still have a tough part with unregular stairs with big steps down to go. Finally we walk into the town, but are led on a tour around to avoid the main road and then really enter going passed the church to the aid station where Abba was playing. Emma was there too, with a big smile on her face. We both knew that finishing UTMB was starting to become reality. My stomach was starting to feel better and I was somewhat hungry so I had some more soup apart from the other regular drinking and eating. Another good sign was having to go to the toilet and also when I left I could put away my headlamp since there was enough light to go without.
Only a few hundred meters outside of the town we turn right on to a steep path and it soon becomes clear it will be like that all the way. Not really hard but just very steep up. From time to time I take a rest. The daylight has made my need to sleep fade away, but I am tired and want to save energy just if the downhill is runnable. After a bit more than one hour climbing up in steady pace we reach Les Tseppes.
The path goes up higher for a while more and then slowly becomes flat and then we start the first part of the downhill which is indeed runnable. Also the next flat part and the downhill afterwards and it does not take to long before we run into Vallorcine. Here the rest can be shorter, just enough for eating and drinking and refilling. Only one more steep and hard climb to go and then a long downhill into Chamonix. I will see Emma again just before the climb at Col de Montets. The path leading there is an easy slight uphill which I just do walking in good pace. Then a last goodbye and up we go along a eternal zig-zag path up the mountain. which from a distance was really beautiful to see. Here I don't really feel either good or bad. I have enough energy to keep walking up and in general have a slightly better pace than most runners. When we get way up and the path becomes more flat it still takes quite some time to reach the checkpoint a La Tête aux Vents, but the area is amazing and in spite of the sun burning down on us and feeling tired I enjoy being there. This area has us cross many rocky patches. At some point an asian runner seems to have made a wrong step and shouts out in agony. Many runners help him up and it seems that he got lucky and could continue. Slowly and steadily I continue to the checkpoint to start the technical downhill to la Flégère. Since I have time I just concentrate on moving ahead without tripping. At some points it is easy to run, but the rest I am walking. The path goes up as well from time to time, but now really the finish is starting to feel closer and it does not bother anymore. La Flégêre is a matter of passing and knowing that this helps my family to know where I am and then the last technical downhill starts. First the path is wide, steep and mainly loose stones. I run and walk until the path becomes a bit more easy. A finnish runner trips over and thumps into the ground only seconds after I pass her. Luckily she did not hurt herself and can continue. We are all tired and a moment of lack of concentration can lead to falling easily. The closer we get to Chamonix the more easy the path becomes and then finally I am there. I cross a foot bridge and shortly after I see Jordi, my son, who is waiting for me with a Tshirt of one of my favorite colours, orange. I quickly change into that. Moments before I already had emptied all my water bottles and then I cross the river that runs through Chamonix and the whole valley and turn right. I turn on the GoPro camera and with Jordi running along with me I take in the applause, the "bravo's" and "allez allez" and then after a right and left turn enter the city center where Emma is waiting to join me too. Montse meanwhile is ready with the camera and shoots some pictures there and takes the short cut to the last 100 meters with Jordi, while Emma and I go around.
I pick up pace a little, I still have tons of power left actually, but no need to go for a full out sprint now. In the end Jordi and Montse join us and the four of us cross the finish line together, smiling and very emotional and very happy. The third time I finally did it!!
After the aidstation we run a while along Lac Combal. After a minute I take off my backpack. Something is in the wrong place and is hurting my back. I knew small things would matter for the rest of the race and after readjusting I really get into it. Here we go.
The climb up to "la cresta de Mont Favre" I once again see I go at much better pace than many other runners.
But on the downhill I had to sit down for a few minutes , but doing so helped a lot and the rest of the quite runnable path down to Col Checrouit went quite ok. There I drink Coca Cola. From other races I knew this could help and ease my stomach and at the same time I would get some sugar into my body. My stomach is ok with that. So I drink some more and start the downhill to Courmayeur. It is really steep and tricky with stones and tree roots alternating with stairsteps made with wooden trunks, but I am able to run it all and soon I run into Courmayeur. It feels unreal, but I made it at least half way around the Mont Blanc.
All this started the day before. Around 3 o'clock, friday afternoon, we left St. Gervais in direction of Chamonix hoping to find a parking spot not too far from the city center. We got lucky with that, where ofcourse it helped to have been there two times before. Next up was dropping my support bag in the sports center, which made us walk all the way to the other side of the city. It was warm, way to warm!!! But after dropping the bag the weather started to change and a thunderstorm had us hiding under a tree until just before the start of the race. I had put on my raincoat but luckily decided to put it away again, since just before the start the rain stopped and I no longer needed it. At six o'clock in the afternoon we started with the traditional tune of Vangelis playing. I was way back in the crowd this time so it took my quite a long time to pass under the arch and more than 5 minutes afterwards to finally start running a bit. All the way to Les Houches there is just too many people on a muddy path and pace is slow. In this small village I only drink water quickly and continue to start the first climb up to Col de Voza where we went walking with my family yesterday, as we did in many places of the race course. I just go at good pace controlling my breath and pulse. At a few points it is still too crowded and we slow down, but it is getting better and better now. The views from Col de Voza were amazing as always, and when we continue onto Delevret, the highest point of this climb we have more views to enjoy of the other side of this mountain range. The downhill is steep and one that needs full concentration. At least it did not rain here, otherwise it would have been really difficult to go down without falling. Soon we are down in St. Gervais where my family is waiting. It is not a support aid so we have a quick chat before I eat and drink and another one when I leave and they will continue by bus to les Contamines. The next part is very runnable so I put away my poles, take out my headlamp and get on my way again. I can now run at my own pace all the time and before long we get to les Contamines, the first big aid station that allows for support to the runners. It is a caos of people eating, drinking refilling and preparing for the night. Luckily Montse and I find a quiet corner where I eat and drink and rest for a while. Then it is time to say goodbye. We would see eachother again sunday morning in Chamonix. Jordi and Montse will follow me by website and phone. Emma will go to La Fouly in Switzerland where I will arrive sometime saturday afternoon, and from there she will follow me from aid station to aid station.
Up to Notre Dame de la Gorge the road is easy, but then onto La Balme the next ascent is starting and I have my first moment of feeling tired, I just eat and drink and continue at a steady pace and when passing through la Balme I feel much better and continue the climb into the high mountains to Col du Bonhomme and the mountain hut shortly afterwards. As planned I do my first marathon in just over 8 hours and I feel quite ok. I have been drinking well, taking gels, salt and BCAA at very regular intervals and the downhill to Les Chapieux is only somewhat tricky in the beginning but is soon very runnable and fun to do. At the aid station a full-blown disco was set up blasting dance music into the night. In the aid station I can't really find anything I would like to eat and once again it is very caotic with no good place to sit down and rest a little, so soon I leave and continue. The first part is rather easy and then a long climb to Col de la Seigne will take us into the next day. Somewhere half way this climb when drinking and taking a salt tablet my stomach puts a sudden end to the great pace I had so far. I continue, but ofcourse worried and feeling worse and worse while my stomach is refusing any liquids or food. I make it to Col de la Seigne at slow pace and the downhill is long, which brings me to the beginning of this post.
When my family read the message about me having stomach problems Emma decided she would buy a medicine to regulate the stomach and leave early to meet me in Courmayeur. At normal pace she would not make it on time, but since I went slower she only arrived a few minutes after me in Courmayeur. Coca Cola was still fine and I could eat some pasta as well, though not much. I took the medicine and after a good rest I prepared for the hottest part of the day. Emma helped me with putting on suncream and after many hugs and Go Dad Go, you can do it!! I left for the second half of the race. I told her I had no idea how I could sustain going on at a reasonable pace drinking so little
and taking so little carbohydrates, but I would go with care and in good spirit. The climb to Bertone I go easy. I wanted to arrive well at the top and be able to run afterwards. It is really warm on this climb though luckily most is at least in the shade of the forest. When we get to the aidstation I start to get into a steady ritual of filling bottles, drinking water and Coca Cola, eating something, sit 5 minutes with my legs straight and get up, check the route to the next aid station and making sure I know the cutoff time there.
Onto Bonatti, in spite of still feeling tired in my head, probably because of lack of sugar, I can push myself to run just about every runnable part and I actually enjoy the race and the scenery. Getting to the Bonatti mountain hut I also start to think about how hard this part was the last time in 2015 and also the downhill afterwards and all the way to Champex Lac. At this point in the race the runners start to become familiar, no one goes at the exact same pace but you start seeing the same faces and every aid station. I don't stay too long here since I wanted to walk the first part to Arnuva since it goes up and down all the time and then only run the last part that really is downhill only. Once again I do my ritual and now add eating orange slices which by smell is ok. Here the cutoff time starts to be in the head of most runners since we are running with just under one hour of margin. After sending a few messages to my family I am on my way again.
Once out on the path that leads up we can hear thunder in the distance though it is not sure if we will go in that exact direction. Once again I go easy saving up energy for running the downhill.
Then when we turn left onto a last crest to Grand Col Ferret it is time to quickly put on my rain coat. In minutes the mountain turns into an area of small rivers running down the slopes everywhere and then the rain turns into hail hammering down on us in the middle thunder and lightning. No more saving energy. I put my head down and push for the top, quickly have my bib number scanned and change pace into running. It is cold and on the other side it is raining as well. Luckily the wind is not strong so the cold is bearable. In the last race before the UTMB I had been running all day in rain, so I was very much used to the mud and judging the more slippery places. All bigger streams have really swollen and in order to cross course assistants at times indicate us to go uphill to cross more easily. Concentrated on running and not falling getting to la Peuly is actually very fast, and by that time a helicopter is in the air all the time checking on the runners as it seems. It is still raining though no so hard anymore, but I knew that the faster I would go the better the path would be. The next part down to La Fouly is more tricky at times, and before we enter a hard path we have to slide down a muddy field alternated with groups of trees with roots sticking out. I make it down without falling and decided to walk the last part to la Fouly. The next part I have little memory of from when I did it in 2015. On the map and profile it looks easy, but I know I struggled a lot just there the last time, so I preferred playing it safe.
Coming to La Fouly Emma is very happy to see me, and me also to see her. Due to the thunderstorm the atmosphere is nervous is here. It seems like some runners have slipped and also others decide to abandon here. There is not much space to sit down and relax and also rumour has it that the supporting people will have no transport to Champex Lac. In the middle of that we keep an eye on the clock. I can now eat banana too, to still all in small quantities. Emma goes back and forth bringing me all drinks and foods and filling bottles and after a short rest it is time to go. I still am amazed I have energy to continue. Emma walks with me for a few minutes. It is cold outside since with the clouded skies the night had come early. She gives me a woolen cap she had taken for herself and then we say goodbye, knowing that probably we would not see eachother untill next morning.
So now I was on the part of the course where the last time everything went wrong, still not optimal with my stomach and somewhat hazy in my head and with my feet still soaken wet from the rain and mud I have gone through in the last two hours. The path is very uncomfortable, with big rocks and difficult footplacement so I don't run much. Like many others, and only at a few points with little to no rocks I pick up pace. Still I get to Praz Fort rather quickly. Once again to make sure I get up to Champex Lac in good shape I walk at good pace while crossing the village, which actually takes a long time untill we finally start our climb up. This time the path is no struggle and since the climb is only some 500 meters I soon walk into the aid station knowing for sure I could continue here this time. Also all of a sudden I made up a lot of time and had more margin compared to the cutoff time.
I do not really need more rest than in the past aid stations so I go through all the eating and drinking and refilling in the quiet of only tired runners since indeed the buses would not be able to arrive until later because of the rain that had caused a bridge to collapse. And then I head out again, into new territory. The first part I knew, since we had visited the lake the week before and I had seen it at day time. At first the path is wide and easy and it never becomes complicated untill the checkpoint at Plan de l'Au. The uphill is very long and here I start to feel in need of sleeping. Ever since la Fouly I have seen runners lying or sitting down to rest for a while, but in spite of sometimes having to stand still for a while to let the sleep go away again I keep on walking up. At many points we can see the headlamps of other runners ahead of us showing the way. And for a long long time we go up. At some points we are above the trees again and can see further. At point the valley of Martigny and Sion can be seen below and finally we get to La Giete, the checkpoint near the highest point of the climb that leads us to Col de Forclaz. There the path goes right through a stable, with cushins covering the top of the doors since most runners would bump their heads there. And off we go for a long downhill. And what a downhill!!! It is endless and long and technical and after we pass a first few houses we still have a tough part with unregular stairs with big steps down to go. Finally we walk into the town, but are led on a tour around to avoid the main road and then really enter going passed the church to the aid station where Abba was playing. Emma was there too, with a big smile on her face. We both knew that finishing UTMB was starting to become reality. My stomach was starting to feel better and I was somewhat hungry so I had some more soup apart from the other regular drinking and eating. Another good sign was having to go to the toilet and also when I left I could put away my headlamp since there was enough light to go without.
Only a few hundred meters outside of the town we turn right on to a steep path and it soon becomes clear it will be like that all the way. Not really hard but just very steep up. From time to time I take a rest. The daylight has made my need to sleep fade away, but I am tired and want to save energy just if the downhill is runnable. After a bit more than one hour climbing up in steady pace we reach Les Tseppes.
The path goes up higher for a while more and then slowly becomes flat and then we start the first part of the downhill which is indeed runnable. Also the next flat part and the downhill afterwards and it does not take to long before we run into Vallorcine. Here the rest can be shorter, just enough for eating and drinking and refilling. Only one more steep and hard climb to go and then a long downhill into Chamonix. I will see Emma again just before the climb at Col de Montets. The path leading there is an easy slight uphill which I just do walking in good pace. Then a last goodbye and up we go along a eternal zig-zag path up the mountain. which from a distance was really beautiful to see. Here I don't really feel either good or bad. I have enough energy to keep walking up and in general have a slightly better pace than most runners. When we get way up and the path becomes more flat it still takes quite some time to reach the checkpoint a La Tête aux Vents, but the area is amazing and in spite of the sun burning down on us and feeling tired I enjoy being there. This area has us cross many rocky patches. At some point an asian runner seems to have made a wrong step and shouts out in agony. Many runners help him up and it seems that he got lucky and could continue. Slowly and steadily I continue to the checkpoint to start the technical downhill to la Flégère. Since I have time I just concentrate on moving ahead without tripping. At some points it is easy to run, but the rest I am walking. The path goes up as well from time to time, but now really the finish is starting to feel closer and it does not bother anymore. La Flégêre is a matter of passing and knowing that this helps my family to know where I am and then the last technical downhill starts. First the path is wide, steep and mainly loose stones. I run and walk until the path becomes a bit more easy. A finnish runner trips over and thumps into the ground only seconds after I pass her. Luckily she did not hurt herself and can continue. We are all tired and a moment of lack of concentration can lead to falling easily. The closer we get to Chamonix the more easy the path becomes and then finally I am there. I cross a foot bridge and shortly after I see Jordi, my son, who is waiting for me with a Tshirt of one of my favorite colours, orange. I quickly change into that. Moments before I already had emptied all my water bottles and then I cross the river that runs through Chamonix and the whole valley and turn right. I turn on the GoPro camera and with Jordi running along with me I take in the applause, the "bravo's" and "allez allez" and then after a right and left turn enter the city center where Emma is waiting to join me too. Montse meanwhile is ready with the camera and shoots some pictures there and takes the short cut to the last 100 meters with Jordi, while Emma and I go around.
I pick up pace a little, I still have tons of power left actually, but no need to go for a full out sprint now. In the end Jordi and Montse join us and the four of us cross the finish line together, smiling and very emotional and very happy. The third time I finally did it!!
Sunday 2 June 2019
Beerrunning St. Joan de Mediona - 20k
My first trail race this year to test the waters. 20k in a small village, St. Joan de Mediona. Many years ago I walked in the area, but I did not really go up the hills there so this morning's race would be all new to me.
After the regular preparation we were shot away at 9h00.
I knew that we would leave the village on a very narrow trail so I made sure to be upfront in order to not be caught in any "slow traffic". That first part is runnable but on a narrow path with loose stones so I run fully concentrated on my foot placement. After almost 2k we go down to the stream of the valley, which has hardly any water and then start the first and longest climb. I try to run up, but soon slow down to walking fast, since the path goes up surprisingly steep. I am still breathing heavily because of the fast start and the climb does not really allow for recovery. Once at the high part of the hills the path goes winding through man-high bushes alternating with forest, which is really nice and here I do recover from the fast start and start to feel more comfortable. Coming out of the forest on a wide path we pass the first aid station, but since I took liquids with me I continued without stopping.
The downhill is very technical and very steep, so I try to balance speed with security. I make it down without incidents and we continue over a more or less level path to the point were the 10k runners go back to the village and the 20k runners start the second steep climb. At the aid station there they tell me and the runner that passes there with me, that we are in 25th and 26th place (of a total of some 75 runners). From there on climbs and downhills alternate untill we go down a fire barrier, just straight down, no path, fun in a way, but once again trying to not twist any ankle there. The second part of that downhill is much like the first one, very steep and tricky, but I can keep rather good pace and soon we cross on a wide path the goes slightly down to an aidstation where the last steep climb starts. By that time I am tired but feeling quite ok and with strenght to push at good rhythm. From there on it is back to the village going mostly down on reasonable paths and I finish in good shape in 2h42m02s, 32nd overall and 4th of Master (50+) runners. As the name of the race indicates we have beer at the finish line from the local brewery Agullons, and also bread with a huge saucage to recover from the effort.
Many thanks to the organization and volunteers!! Excellent marking of the tricky course with many changes of direction, I have never doubted one second about where to go. All in all much tougher than I expected, and less runnable, but I had fun from start to finish!!!
After the regular preparation we were shot away at 9h00.
I knew that we would leave the village on a very narrow trail so I made sure to be upfront in order to not be caught in any "slow traffic". That first part is runnable but on a narrow path with loose stones so I run fully concentrated on my foot placement. After almost 2k we go down to the stream of the valley, which has hardly any water and then start the first and longest climb. I try to run up, but soon slow down to walking fast, since the path goes up surprisingly steep. I am still breathing heavily because of the fast start and the climb does not really allow for recovery. Once at the high part of the hills the path goes winding through man-high bushes alternating with forest, which is really nice and here I do recover from the fast start and start to feel more comfortable. Coming out of the forest on a wide path we pass the first aid station, but since I took liquids with me I continued without stopping.
The downhill is very technical and very steep, so I try to balance speed with security. I make it down without incidents and we continue over a more or less level path to the point were the 10k runners go back to the village and the 20k runners start the second steep climb. At the aid station there they tell me and the runner that passes there with me, that we are in 25th and 26th place (of a total of some 75 runners). From there on climbs and downhills alternate untill we go down a fire barrier, just straight down, no path, fun in a way, but once again trying to not twist any ankle there. The second part of that downhill is much like the first one, very steep and tricky, but I can keep rather good pace and soon we cross on a wide path the goes slightly down to an aidstation where the last steep climb starts. By that time I am tired but feeling quite ok and with strenght to push at good rhythm. From there on it is back to the village going mostly down on reasonable paths and I finish in good shape in 2h42m02s, 32nd overall and 4th of Master (50+) runners. As the name of the race indicates we have beer at the finish line from the local brewery Agullons, and also bread with a huge saucage to recover from the effort.
Many thanks to the organization and volunteers!! Excellent marking of the tricky course with many changes of direction, I have never doubted one second about where to go. All in all much tougher than I expected, and less runnable, but I had fun from start to finish!!!
Monday 27 May 2019
Mountain training near Bilbao
For my work I travel to Bilbao regularly and lately I have been exploring the mountains near the city both for training and the joy of being in nature. With some help of the people that live there and OpenStreetMap this week I went up to the Eretza and the next day to Ganekogorta after passing over the Pagasarri. Since I am training for a race in the Alps later this summer, having steep climbs and downhills are important, so both routes are not exactly easy walks :D.
The first day I had to do interval training on a path steep enough to force me walking and since I had to go for quite some time I needed a really long uphill. I hoped I found one in the most direct path up to the summit of the Eretza (887m) from a small village called Sodupe. The good thing about this climb is that the village is almost at sea level, so the climb is really more than 800m straight up.
The path is not marked and from the very beginning it is a narrow trail winding through the forest. Since it rained the last few days it is very moist and somewhat slippery.
At a certain point I miss the right path and end up going cross-country by feel and soon find the path up again to shorly after loose it again and once again go by feel.
Luckily the forest is not very dense and I don't end up with torn skin. Once back on the trail again I pass a more steep and rocky part. Then we enter a very dense and dark part of pine forest which is really nice. Coming out again I can already see the summit.
A few turns later I am above the trees in a grass field and push for the last meters up. At the summit just when I arrive a vulture is resting on the top of a rock, but before I can get my phone ready to make a picture he skips away and takes to the air. When I check out where he was resting I understand that the steep cliff there is perfect for him, great views and an easy take off.
Pagasarri (671m) Ganekogorta (984m)
Sunday 7 April 2019
Cursa del Corte Inglés - 10k
Today it was time for the traditional family run, la Cursa del Corte Inglés. Jordi did not at all train for this distance, but regular soccer training and school sports do give him a basic condition. This year it was cold but very sunny, much better than last year when we had rain during the whole race. We arrived nicely on time at the starting area and since we jogged the last part were warm enough to take off the extra sweater.
After making selfies it is almost 9 o'clock and soon we are shot away for a bit more than 10k of running.
In spite of telling Jordi to start easy the first kilometer we ran near 4m/k pace and the second in 4m20 and the 3k still around that pace. From there on the road starts to climb and we slow down.
At the highest point of the first climb Jordi is out of gas already, though the pace is still quite ok around 5m/k. So we take it easy and continue on to the second more steeper climb that will take us to the entrance of the Olympic Stadium.
Inside I sprint ahead to make pictures and send a message to Montse to tell here we will arrive earlier than expected. Though tired Jordi hangs in there and we start the long and winding downhill back to the city center. Soon we pass the 10k mark just under 53 minutes and then turn onto the last straight. Jordi said he wanted to just roll along and meanwhile I searched for Montse in the crowd. All of a sudden Jordi starts a final sprint, and though tired, his pure sprint speed is higher than mine and he finishes 3 seconds ahead of me in 57m30s.
The sprint in the end took Montse by surprise as well, so Jordi allready "ran out" of the picture.
After making selfies it is almost 9 o'clock and soon we are shot away for a bit more than 10k of running.
In spite of telling Jordi to start easy the first kilometer we ran near 4m/k pace and the second in 4m20 and the 3k still around that pace. From there on the road starts to climb and we slow down.
Montjuic area with the Magic Fountain and MNAC
At the highest point of the first climb Jordi is out of gas already, though the pace is still quite ok around 5m/k. So we take it easy and continue on to the second more steeper climb that will take us to the entrance of the Olympic Stadium.
Inside I sprint ahead to make pictures and send a message to Montse to tell here we will arrive earlier than expected. Though tired Jordi hangs in there and we start the long and winding downhill back to the city center. Soon we pass the 10k mark just under 53 minutes and then turn onto the last straight. Jordi said he wanted to just roll along and meanwhile I searched for Montse in the crowd. All of a sudden Jordi starts a final sprint, and though tired, his pure sprint speed is higher than mine and he finishes 3 seconds ahead of me in 57m30s.
The sprint in the end took Montse by surprise as well, so Jordi allready "ran out" of the picture.
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