Ultra Running Insights Blog

Jan 25, Congratulations to Jayne On Her 1st Place Ultramarathon Finish

Wed, 25 Jan 2012 19:53:27 GMT

What a fantastic result for Jayne Angilley at last weekend's Gloucester 50K race crossing the line as 1st lady. It was an undulating course and there was quite a bit of wind at times. Reading other runners reports made me realise that it was not a pb course! My time was 4.27, and I would have liked 4.15 but all of the above would have made for slower times anyway. Still a pb for me I guess as I have not done a 50k before! I've only known Jayne, an experienced (ultra) marathoner, for 6(!) weeks. She signed up for a one-month coaching in December with the clear intention to establish a training routine that would allow her to work towards her goals, and her first one being the 50K. The key was to provide a training plan that generates continuous interest and motivation as well as increasing the weekly mileage step by step. During her race preparations she also adjusted her daily nutritional habits and specifically her race nutrition. Jayne is already planning to run an ultramarathon every six weeks until summer, an extraordinary ambassador in the sport, dedicated, keen and striving to go further and further.

Jan 24, Wrapping Up 2011 and What's Next?

Tue, 24 Jan 2012 15:32:44 GMT

My wrap-up for 2011 is ready. There have been many eventful times in my life last year. Amongst securing emotional stability for my daughters, I was drifting in and out of the questions whether I would attempt re-entering the ultrarunning scene. As for life in general, 2011 can be summed up as a year of parting from everything and everyone that didn't match my needs and where the future outlook would have meant to compromise more and more. Some of those decisions came very easily and some needed time to mature in order to take massive action. If I place a sticker on last year, then it would say 'clarity, massive action, letting go'. January-May: At the start of 2011 I was suddenly confronted with staying or leaving a then fairly close person who within seconds, was on the edge of life. I stayed for the time being. Right before I wanted to sit down and start planning the ultramarathon season, I tripped over pretty badly and injured my left ankle. Forced rest and light, mindless training dominated the following months until May. During my first-ever trip alone with my kids in April I realised how easy life felt away from the stamped down paths and sensed a strong urge to break free once again. I felt like being tied up in a bottleneck. Looking back, there always tends to be something in the air in advance to seeing a new opportunity arise. It was during a trip to the mountains in May that I decided to attempt a long trail run again. And I was finally running pain-free. That day I also realised that life would continue on with no one else but Christoph. I was catapulted out of that bottleneck and landed safely with both feet on the ground: metaphorically speaking on a bright open space, entirely barrier-free. Everything made sense to me! June-December: I finalised my race plans and signed up for the Chiemgauer 100K ultra at the end of July. A boot training camp with my friend Armin eight weeks prior showed me where I needed to focus my training on. A decent amount of trail runs in the Alps as well as shorter sessions helped to build speed endurance and got me fit right on time. I still feel the sense of achievement when I think back to the race, a long day out in the mud, rain and cold in mid-summer. The race finish empowered me to pull through with the major decisions that followed and helped me to keep up my credentials as an ultrarunning coach. The timing for my move out of Switzerland to Germany was ideal as it allowed the children a smooth transition into their new school right after the summer holidays in September. It was the first time that I handled a move all by myself downsizing from a spacious house into a charming old 19th century flat with creaky floorboards and high ceilings.

Jan 24, Wrapping Up 2011 and What's Next?

Tue, 24 Jan 2012 15:27:25 GMT

It truly feels like a snuggly, cosy home to be in, parks, forests and the city centre all around. It's the meeting place for Christoph's and my all-kids weekends when there are seven of us together. Crazy, fun, intense and just the way we love to live our patchwork family life. The growths and shifts that have happened in the communication departments have been very rewarding. Sarcasm kills – communication and transparency rules! Following this principle has improved all my relationships and my work as a coach, too. Becoming aware of such patterns and changing them for the better in your immediate environment makes life a lot easier and joyful. Coaching: Admittedly it took me a while to make the step and offer a selection of online ultramarathon coachings services. The first person that signed up after the first announcement about nine months ago is still with me and plans to prepare for Comrades. I tweaked and refined the services offered in order to maintain the individualised coaching experience. I'm learning and keen to become better and better with each new client at understanding their needs. My plan this year is to keep up with the demand and continue with the coaching. I'm also looking to get involved in voluntary work and become a mentor for teenagers that need help with their German, homework or simply someone they can listen to. Small steps can help in a big way and instead of donating to organisations I think that direct feedback from needy people pays off quicker. It's the visible results that have a big impact. Another real dream of mine that I've always wanted to fulfil was to write a book. With respects to my website it made sense to offer an e-product that is available for download right after completing the order. The process is a matter of literally two minutes and the product is ready for access. Once I had tweaked over the topic I was going to write about, it was an easy task with a precise plan and following through. Still, books aren't written and formatted over night. Many hours went into the book writing during the day and often until late at night. I'm happy with the result and so far have not received any complaints from people that have purchased the book. Thanks.

Jan 24, Wrapping Up 2011 and What's Next?

Tue, 24 Jan 2012 15:24:48 GMT

Facebook & TV: I feel inclined to describe the effects that Facebook and the television have had on my life in 2011. I used to watch TV regularly, often daily. When I lived on my own with the kids I put the TV out of our sight which had the effect that we forgot it was there. My evenings were filled with reading, talking to people, working on the website etc. that I simply didn't watch the news or any of the – honestly said – mindless shows. The TV has not even been plugged in since we live in our new flat and it's so liberating to have eliminated daily discussions about who can watch what show at what time – phew! My experience is that I don't miss out on anything; there are superb online news websites where I can check out the latest happenings. All those hours that many people spend sitting in front of the TV each day, is so much passive time. I honestly don't know when I could fit it in. There are always other things I'd rather do before I'd decide to go back to a telly routine getting bored and lazy. Facebook has two sides to it: I use it mainly to read updates from ultrarunners that post meaningful stuff but most often, it's too much annoying nonsense from so-called friends that's being spread throughout so that it lets me lose interest quickly. There are some truly clever people out there using facebook as a means to contribute rather than just wanting to be heard. As this is still the minority of people, I spend no more than ten minutes per day, if, scrolling through. And I rigidly resist to post any pictures of my children anywhere on the net proclaiming that these days, a little bit of self-protection instead of full exposure is good. Facebook is good if you're being very selective and the ultrarunning community is evolving at rapid speed so that I can see the benefit long-term. Bottom line: Less distractions, more quality in life. Often, it's those extra minutes spent in front of the TV or on facebook that can be used more effectively. Everyone knows this yet changing a pattern never comes that easy. I keep getting questions about exactly this issue on a regular basis: I have no time. How do I fit it all in? How about trying to do a set of core exercises next before logging in! This easily adds up to many hours each week, hours during which you could be building additional strength as an ultrarunner. Lastly, I want to thank my closest family and friends for their continued support. I would also like to express my appreciation for the ultrarunners I had the opportunity to coach and get to know their backgrounds, goals and motivations. It's been very rewarding work.

Jan 19, More Pictures and a Russian-Inspired Meal

Thu, 19 Jan 2012 14:18:08 GMT

Still savouring in the vivid memories of the recent trip to Russia - St.Petersburg - I want to share more pictures of my run with Helga and her husband Sergey. While we were running Christoph took a walk by Toksovo lake, a popular location for surfing, swimming and sailing in summer, capturing the magical light and atmosphere. Even though it was past noon at the time, it wasn't until an hour later that the sun shone through. I also discovered a new way to prepare a wholesome meal made from buckwheat that's not only filling but contains many nutrients like iron, potassium and protein. Kasha is a very traditional Russian meal, usually served as a main course or side dish with meat or fish. Buckwheat is rather filling and can also be an option for a nutritious breakfast alternatively to toast or muesli. Instead of onions and mushrooms, simply add raisins and ground cinnamon.

1.5 c buckwheat (dark grains in Russia, light brown in Germany)
3 c water
4 dried msuhrooms, ground to powder
1-2 onions
1-2 eggs
6 tbsp sunflower oil

Place mushrooms over buckwheat, add water, bring to boil, then simmer for 10 mins. Cut onions and sweat in oil, then add hard-boiled eggs and onions to buckwheat, stir gently and enjoy!

Jan 16, The Making Of 'The Toughest Ultra On Earth'

Mon, 16 Jan 2012 10:09:32 GMT

I received an email from a passionate runner last week asking me to help spreading the word about his ambitious film project. Since I'm always curious and open about what other ultra athletes are doing when they're not racing, I'm totally supportive and keen to help Barry turn his vision into reality. If you're, too, interested in what 'The toughest ultra on earth' is all about, take a look at the campaign and be astonished: The High. Here is also a presentation of the film-maker himself: My name is Barry Walton ~ I am an avid athlete as well as a film maker working on a new film of the making of - arguably - the toughest ultra on earth. Two years ago in 2010, I started following the making of the toughest/highest race in the world and have been working for 2 years now to build this piece. Over that time I have researched, traveled to India, filmed, and am now in the midst of editing, structuring, and working to get this finalized and up to a professional level for viewing and festivals. To help I have started a Kickstarter fund raising campaign with plans to raise $5000 in 40-days (or we don't get any of it). The goal here is to help with recreations, further interviews, and editing.

Jan 6, Running In Russia

Fri, 06 Jan 2012 22:16:07 GMT

Happy New Year to everyone! May all your ultrarunning visions and dreams come true. On New Year's eve, I stood alongside the Newa river in St. Petersburg facing the admiralty from which the most fantastic fireworks I've ever seen, went off. 2012 started with a huge party that Christoph and I joined with thousands of Russians on the main road through the city centre. Strangely enough, it was a safe place to be, a calm and peaceful atmosphere with everyone out on the streets having a ball. In total, we spent five days in a city that never sleeps, memorable, adventurous days of exploring and discovering the beauty, shine, glory and magnificence not only found in historical buildings such as the Amber Room, the Eremitage and Catherine's Palace. It was also the countless encounters with the real people that made this trip so special: the old Soviet history that can still be sensed in places, the welcoming feeling, the hospitality and warmth from Russians, running over bridges and alongside the Newa river, indulging in the traditional cuisine enjoying blinis, kasha, soups, salads and other tasty foods. Showing a little initiative to talk Russian, even just single words and a simple 'please' and 'thank you' and you're welcomed with open arms. For me it was a matter of getting by, being able to re-awaken my Russian and reading the words while Christoph perfected his already fluent Russian. I remember running in the darkness at 9.30 am with such strong sea winds that nearly blew me off the side of the road. Another highlight was to meet up with two marathon runners, Sergej and his wife Helga, who took us to Toksovo, a small town outside St.Petersburg and training base for many top Russian biathletes. Both Sergej and Helga started running last year in April and are currently training for their first marathon. The 12K turned into a long run up and down the snow-covered trails and continued with a spontaneous invite to the Popov's apartment being served smoked cheese strips, sausage and berry juice. They also showed us around their area before we headed back into the city centre together to end the day chatting over cups of coffee. It was a truly memorable and effortless journey. More than just a collection of stories of people and places. Where are you going next?

Dec 26, How do I maintain increased speed beyond the grinding wall

Mon, 26 Dec 2011 17:11:11 GMT

Q: I have run a 72 mile 24 hr run, 2-50 mi, 1- 100k. I have been playing with running at 70% of my heart rate. I ran 19.5 miles yesterday and my Garmin

Dec 20, My Race Plans 2012 and Ways How You Can Thrive In Your Next Race

Tue, 20 Dec 2011 21:28:13 GMT

After a week of complete rest from running I feel like I've run a marathon after an easy run in the forest today. Exceptions always prove the rule! As I'm usually healthy and barely ill, I was more than suprised at how long my immune system took to recover from a heavy cold. Never mind, I took this 'down-time' as an opportunity to gain clarity over my goals for 2012. My training has been going extremely well since September. I've had the most consistent months of running training I can remember continuing to thrive in this beautiful area. Whether it's a steep six-kilometre uphill climb, a flat fast-paced tempo run in the park or training on any of the other countless trails in the nearby forests - it is simply energising to be and live here. My running times prove to be faster than ever and when I do use the km-tracker on my Garmin I'm almost surprised to be running sub-4 kilometres with ease. During the long uphill running sessions it's always - without exception - the case that if I'm totally focused and in the moment, the sense of achievement doubles and triples. Mental techniques help to stretch out of your zone. And no exception proves the rule in this case. My first race is a 55K ultramarathon in January and I expect to see many familiar faces from previous races. It will be a different experience to run in snow for hours! My further race schedule remains tentative before I definitely commit to longer races. In case you're still looking for ways to improve your running, your nutrition or simply need some general guidelines about ultramarathon training, then get a copy of my eBook. It's filled with helpful tools and information including bonuses such as training plans for beginners and advanced ultrarunners. The current price will only stay until January 8, 2012. Just click here to get your copy now!

Dec 8, How to Train For an Ultramarathon Without Losing Your Life Balance

Thu, 08 Dec 2011 12:45:25 GMT

If you're looking for ways to go beyond a marathon and achieve your ultramarathon goal. And if you search for solutions to combine dedicated training with work and family without losing...

Dec 5, eBook Launch: How to Train For an Ultramarathon Without Losing Your Life Balance

Mon, 05 Dec 2011 22:38:23 GMT

It's done! My first eBook How to Train For an Ultramarathon Without Losing Your Life Balance is online and available for download here! First, I want to thank all subscribers who filled out my survey. Without your help and effort to take the time and answer a list of questions, this book would still only be a blurred vision. The recurrent themes of the questions you asked based on what you needed specific help with were:

How do I start with ultrarunning training?
How many long runs should I integrate into my training routine?
Which foods should I eat during my training and what's recommended in an ultramarathon?
What's the best running workout to build speed endurance?
How can I fit in my training without having to compromise on my other commitments?
What can I do to optimise my recovery?
Is there a training plan that allows me to work my training around my job and family?

I didn't hesitate for a second to create and deliver a product with solutions to all your needs concerning ultramarathon training. After weeks, days, hours and minutes of visualising, researching, planning, writing, sweating , tweaking, modifying and perfecting the eBook you can download your copy NOW. I've literally spent all hours trying to include all aspects that matter to you and find solutions that allow you train most time-efficiently. Check out the contents of the book and get your copy. You're only a click away from receiving this must-read serving you as a daily guideline and reference to your ultramarathon training. And the best thing is: You also receive 2 FREE BONUSES including Beginner's and Advanced Training Plans and more. Enjoy your book and be as fast as the wind in your next ultramarathon!

Nov 21, Out-Of-The-Box Surprise: My New Salomon S-Lab 4

Mon, 21 Nov 2011 21:49:36 GMT

This morning the UPS van turned up right in front of my window as I was typing another chapter for my first eBook that will be released before Christmas. A minute later, I opened the door and accepted a rather big parcel...with a brand-new pair of Salomon's XT-Wings S-Lab 4 embedded in it. Thank you, Rainer Schlump, from Salomon Germany for your support! It's just the perfect shoe for my feet given that it took me years to find a shoe that handles any terrain - and works for me instead of causing tired and sore feet. Whether I do a tempo run, combine tarmac with off-road running, rocky trails, soft grounds - it responds to any terrain with perfect grip and most importantly, enough agility. I was reminiscing on my 100K race today and concluded once again that I couldn't have had a better shoe to master 14 hours on technically demanding terrain. 100% comfort, 100% fun! Can't wait for my next training run out on the trails!

Nov 20, Adidas Adizero XT

Sun, 20 Nov 2011 16:10:28 GMT

The Adidas Adizero XT is lightweight, but offers good protection. The outer sole provides good grip

Nov 19, How About Running Up a Ski Piste For a Change?

Sat, 19 Nov 2011 23:09:46 GMT

I'm back with an update about my recent training efforts! The past two months were mainly dedicated to trying out different running routes near my home. The passionate uphill runner that I am lead me to select hilly routes up and around the woods nearby. Besides including various inclines of different lengths in my training routine, I've also maintained weekly tempo runs and intervals. But my favorite part of training still is to find ways to spice it up, playing with what nature has to offer, getting creative, have fun and to think outside the box. About once per week, I drive up to trail paradise for a long run, a blend of nature, solitude and freedom. It's more than running: it's a journey, one of my favorite connotations connected with ultrarunning. Each training run is a small part of the journey toward a goal. Just like a journey needs to be prepared, I put a lot of importance to high-quality and time-efficient training. What's also a fun part of any journey is that it takes improvisation at times. Two days ago, I felt in great form and ready to rock the hills. If it wasn't for the ski piste I had approached: 'Why not run up to the top of this beauty of a hill? That would be serious hill training!' Turned out that the piste is 500m long with an incline of 20%! A mere six minutes later I had approached the top enjoying the clear views and continued running on on the trail at the top winding back down and up to the top of the next hill. An hour later I ran past the same ski piste again and decided to...run up once more, only on tired legs this time. What added to the fun of it was that the initial feeling resembled running up a sand dune! In total, I covered 22K on trails in two hours that day. Quality-filled, fun and little off my original idea to stay on a particular route. For all of you who happen to live near skipistes that aren't covered in snow yet: diversify your training with this type of hill interval! Key is to keep ankles loose, holding the arms quite high up (imagine a sprinter's arm position!) It's fun! It's different! And it's outside-the-box type of training. The bottom line? Following a training routine is great. Running outdoors on trails, in the solitude and peace of nature refreshes mind and body, offers a million different opportunities to add some spice into your long run. Sometimes 12 minutes can make all the difference! The rewards are well worth it!

Nov 6, Ultra Marathon Nutrition

Sun, 06 Nov 2011 13:16:34 GMT

How To Find The Ideal Ultra Marathon Nutrition That Lets You Thrive

Nov 1, Discussion Forum: Which Foods Do You Take On Your Run?

Tue, 01 Nov 2011 11:49:44 GMT

One of the most frequently asked questions revolves around which foods are best to consume during training and racing. Instead of coming up with a one-fits-all formula I'm asking you to join the latest forum on Ultra Running Insights. How do you handle your nutritional needs in both training and racing? Do you prefer to take whatever is available at the aid stations? Or do you still find yourself tapping in the dark searching for the perfect solution? From my experience, finding exactly the foods and products that fulfil my needs was merely a matter of a few weeks. It took a lot of trial and error over a few years. I now know my needs without much fail. The formula always remains the same whether I head out for a short tempo run or for a few hours on the trails: I'm always prepared prior to running and consider what I have eaten before to decide what I will take on the run. It's not rocket science in reality and often it's easier said than done, I realise. What I want for you is to save you years of trying and help you to take the shortcut to immediately thrive on the foods that knowingly work in most cases. Let's create a broad spectrum of answers to one of the most pressing questions - help and be helped right here . I look forward to what you've got to say!

Oct 27, The 35-Minute Quick Fix To Your Lunchtime Training Dilemma

Thu, 27 Oct 2011 10:42:36 GMT

Do you struggle to fit in your running training in line with your job, family duties, social network, hobbies?...The list is long. I know that this daily balancing act is not easy! The good news first: you've made it this far already! You want to strive farther, you want to dig deep and test your limits, feel amazing when you cross the finish line. You are willing to do what it takes! Ambition and passion are both key factors in ultrarunning forming the foundation on which everything bases upon. Just like you I have to plan my training very wisely around my children's daily schedule, that of my partner's and my own needs. We are all aware that ultrarunning training is more than a nice walk in the park. It's not a question of when to do your training! The question you have to ask yourself is: How can I maximise my training efforts in the least time I have available? For most of you, running at lunch time is the only way to fit in any training during the week. Turn this time into your hour of power! Running in the park nearby with a group of runners is nice...but let me give you a running session that will pay off in a big way giving you the focus you need and realise that every run doesn't need to be ultra-long. This 35-minute-threshold run is best to do on a treadmill – alternatively on flat terrain if you run outside. This interval increases your body’s capacity to produce energy aerobically and increase performance in ultra distance races. The key to this interval is to resist the temptation to go too fast or set the pace on the treadmill too high. It is not a maximum effort workout. As you become fitter, this type of run should become easier. I squeezed this run in yesterday shortly before my kids came home from school and was very happy with the outcome. Last time I did the interval I felt out of breath as the pace was hard to hold. This time around I felt much fitter running at the same pace but easily being able to chat. Next time, I aim for a higher pace and see what happens. Again, going full out is not the purpose. It's a light out-of-the-zone run that is also ideal to focus on high cadence and good arm posture.
Set gradient to 1%

Warm-up for 9 mins. @10.0 km/h

Run 5 mins.@13.3 km/h, 2 mins.@13.9 km/h

Repeat 3x without any recovery; the recovery is your 5 mins. @13.3 km/h

Cool-down for 5 mins. @10.0 km/h

Each time you come down to 13.3 km/h it should feel harder to 'recover'. That's the magic threshold! If the set pace is too high, start with 12.1 km/h or 11.5 km/h. Do this interval every 1-2 weeks and notice improvements.

Oct 25, I'm curious on the pain relief you are having with your orthotics?

Tue, 25 Oct 2011 21:24:09 GMT

I have suffered from knee and back pain and been through every physical therapy program. I also had dynamic scans of my foot done and my back x-rayed.

Oct 24, I will be taking part in a 24-hour race at the end of the month. What are the best and easiest foods to prepare and take with me?

Mon, 24 Oct 2011 07:57:47 GMT

Basically, it's important to test all the foods and drinks you plan on using in a race in your training. That's the only way to find out what your stomach

Oct 21, Which foods do you carry with you in training and in races? Do you ever eat the food that is provided at the aid stations?

Fri, 21 Oct 2011 08:34:06 GMT

Regarding race nutrition it's admittedly a very individual matter. It's always important to test everything in your training. Try coconut water as a

Oct 21, Your Questions

Fri, 21 Oct 2011 08:04:27 GMT

What specific question do you want to ask about training, nutrition or racing? What do you need help with?

Oct 17, Ever Run In Hokas? Check Out How The Hoka Mafate & Hoka Bondi B Differ From Other Shoes

Mon, 17 Oct 2011 18:29:25 GMT

Just got back from running in the simpson desert multimarathon race. Each day had very different tracks to run on ! Sand, red dust, small stones, gibber

Oct 17, Really noticing some benefits when wearing compression socks

Mon, 17 Oct 2011 18:13:49 GMT

I have started more routinely wearing a pair of Salomon EXO Calf Sleeves for longer races, 15K and beyond. When I first got the calf sleeves, I tried

Oct 16, What's The Rage About Compression Socks?

Sun, 16 Oct 2011 11:04:40 GMT

I have come up with the idea to create mini-forums on my website giving you the opportunity to actively engage in talking about various topics of interest - all having to do with ultrarunning, of course. Each week, you'll find a new topic that's up for discussion. Here is how you take part: there will be a short blog post providing a link directly to the mini-forum. You only need to click on the link which takes you directly to a form. You can fill out as much as you'd like, upload photos if you wish and even comment on other's opinions. The topic of this week is compression socks. What's your take, your experience with compression socks? Do they cause the placebo effect or truly make you run faster? The beneficial effect of compression socks causes controversial opinions specially amongst ultra runners. Is this surprising at all as they're sold under the promise to boost blood flow, run faster and recover quicker? But...why are there still so many ultrarunners running without compression socks? I started wearing Booster socks a few years ago and became soon addicted. I only felt I could maximise my running training when I wore the socks. And some time later I honestly started questioning my conviction. I had run without compression socks for 14 years and suddenly, a pair of socks would supposedly help me perform better? I think I was more drawn to the look of the socks than really feeling a noticeable difference. I made the bad mistake to wear my Boosters during the first two stages of the Marathon des Sables. I experienced the reverse effect in the heat (sauna effect) ending up with stiff and sore calves for the rest of the race. After that I stopped wearing compression socks and only occasionally put on Nike's knee-highs after long runs for recovery. Interestingly, when you look at both top female and male ultra runners not many actually wear compression socks. And they would be the first candidates, don't you think? Share your opinion here.

Sep 30, Long Time, And a Lot To See OR What It's Like To Live Out Of The Box

Fri, 30 Sep 2011 15:43:58 GMT

It's merely been three weeks since I found my belongings packed into 40 odd moving boxes that were transported over the border back into Germany. And I shed a few tears when the immigration official banged 15 odd stamps onto all the papers and forms I had filled out beforehand. Welcome back in my home country! I'm keeping many nice memories from Switzerland. After all, it's where I first discovered my love and passion for mountain running. When I think back to my first mountain half-marathon in Davos in 2007 I remember how overwhelmed I was with emotion. The energy I had felt running on the trails gave me a whole new perspective. Running off-road made total sense to me and my desire to go and explore ultra running was the only natural consequence. Where one door closes others open up – you don't know what's going to happen when you decide to walk through. Only chance is to go for it – being that go-getter! Thank you, dearest Christoph, for being my teacher! As I'm writing this I'm looking out of my window facing the spa gardens opposite our new home. Nature presents itself with such abundance at this time of the year. The leaves on the trees are changing their color and as nature is preparing for winter, I always find myself getting a real boost from running in the forest in autumn. The leaves falling from the trees feel like gentle rain drops touching the ground and the scent created by the stirred up leaves makes running even more intense. The other day, I took a walk in the sunshine with my daughters and as they were chasing the dove vivid childhood memories sprung to my mind. I remembered how I used to chase after the birds on that same square over twenty years ago. I'm finding ideal training conditions here, living right on foot of the Black Forest, and am only dictated by my own choice which peak I'm running up next. Last weekend I took on my first little adventure exploring the trails. 30K and just over three hours later I arrived back at my car, contented and a touch exhausted from the effort. I felt light on my feet, free in my mind and spirits. The trails here present themselves in a variety of shapes and sizes – from narrow, soft and rolling terrain to very rocky, rooty and super-steep. I noticed an improvement in both speed and endurance as I never covered such a distance in that time before - where is my next race going to be?

Sep 28, 100km Millau, France

Wed, 28 Sep 2011 08:36:34 GMT

I did a wonderful race in the beautiful area of Ayveron in France. The run took place in and around Millau and we passed under the famous Viaduct de Millau

Sep 27, The Amazing Story Of Barefoot Ultra Runner Alexandre-Thierry

Tue, 27 Sep 2011 15:12:15 GMT

Congratulations and chapeaux to Alexandre-Thierry! He successfully finished the 100km de Millau ultramarathon and most amazingly, ran in Huaraches all the way! About three months ago, Alexandre asked me whether I coach barefoot runners and how I can help him prepare for his race. From day one, I felt very inspired to assist him and his approach to barefoot running made it an even more special coaching experience. Step by step, Alexandre optimised every aspect of his training and managed to do just every training run out on the streets of London, sometimes drove out into the countryside to do the long runs. He completely turned ultrarunning into his lifestyle next to working full-time and caring for his family. Even a minor setback in his training didn't impact his focus and ambitions. We'll do an interview in the next few days where he'll answer questions on running with Huaraches, his preparations, nutrition and how this race differed from other ultramarathons he'd done before. "During the race, I got so much support and respect from other runners for attempting it with Huaraches. It was both humbling and a tremendous feeling of connection to my fellow Humans in the race. Less than 48 hours after the end of my race, I feel a million dollars, i.e. no pain in my legs, calves or even ankles." May this real-life experience be an inspiration to leave the old paths to try something different!

Aug 29, Discovering the Amazing Beauty of High Alpine Trail Running

Mon, 29 Aug 2011 18:53:51 GMT

My love, desire and passion for mountain running is un-broken. It has become even stronger since my last race that was an amazing adventure. After four weeks of more or less easy training I felt inclined to head to the mountains to explore some remote areas and high alpine trails. Predicted thunderstorms on Friday meant to delay the trip and make the most of it in just 24 hours. It usually takes a while to arrive at a place to sleep for the night and just as the dusk had set in I arrived at the hut right on time for a wholesome, freshly cooked meal and in pleasant anticipation for Christoph's arrival. On the way up, I passed donkeys, goats, sheep and cows and was entirely infused by the late-summer atmosphere while realising that running on the rugged terrain equipped with only the bare necessities and nearing the foot of the glacier that I could make out on the far horizon was more than a few good moments of joy; it's my fuel for body, mind and soul. The first step I set on mountaneous ground always marks the beginning of a journey that never takes me back to where I was before. After a quite challenging 2,5 hour hike on a glacier path the next day I sat down for a short break and looked at all the surrounding mountain peaks. I chose to run up a summit that would take me back down towards the lake where the car was parked. It was a first for me to run on high alpine terrain and winding up the mountain on a narrow trail. My legs felt amazingly strong all the way up and after an hour, I stood at the top on 8860 ft. , calm and serene, before continuing running across the ridge and descending back to where this intense journey began only a day before – and it was only yet a new beginning. I invite you to take a look at my photo gallery and get inspired to try new routes and adventures. Enjoy the trails!

Aug 21, Ultra Race Reports

Sun, 21 Aug 2011 21:00:09 GMT

Find Out How A Vision Becomes Reality In This Race Report

Aug 19, Race Report Chiemgauer 100K

Fri, 19 Aug 2011 07:18:39 GMT

I'm still feeling a great sense of achievement three weeks after my big race. When I try to put into words what was so special about it, many aspects spring to mind. What could I expect of myself after a 21-month break from racing? And how can it be that the women's race was decided on the final stretch after 99.7K? What are the factors, the elements that ultimately lead to success, irrespective of placement and time? The one common fact about all of my ultramarathons is that initially, I'm overwhelmed with gratitude, happiness and enjoyment. The feeling when crossing the finish line is a massive kick...Read more

Aug 12, Impressions from my 100K race

Fri, 12 Aug 2011 21:31:31 GMT

I have just about recovered two weeks after my big race that, in many ways, was different from all the other ultramarathons before. I'll cover more on this in an upcoming race report which is slowly taking shape. Meanwhile I have checked out Flickr to upload an album. I think it's a great way to share photos quickly. There are a few images taken at various points during the race; most of them show the pre-and post race atmosphere. Simply click on this link which takes you directly to the album.

Aug 2, Find Out About Last Weekend's Ultramarathon Hat-trick

Tue, 02 Aug 2011 12:07:02 GMT

It was a truly empowering racing weekend also for the reason that two ultrarunners I've coached for the past months, fulfilled their dreams. Three ultrarunners racing in three different countries and each of us on a different mission. Joao, who currently lives and works in Denmark, wanted to have an attempt at this personal best at the mountainous Swiss Alpine K78. He selected me as his coach three months ago with the one goal to train most efficiently in the 8-10 hours per week he could free up for training. After a 2-week warm-up period during which he got used to the type of training that really works for ultrarunners, he was on a roll and totally smitten and dedicated to his schedule continuously working on his abilities and learning all about 'out-of-the-zone' training. Ultimately, he crossed the line after just over 9 1/2 hours! Congratulations to you, Joao. Then, there is another success story this time of a female ultrarunner. One of an amazingly ambitious woman, working a full-time, career-orientated job, running a household and raising her two young sons. Carla booked a training plan package literally over four weeks ago: 'Anna, I've won a slot for the Lakeland 50-miler at the end of July, am completely new to ultrarunning and want to finish, no matter what! Help me to make this dream come true. I will do anything you tell me to do!' Within a day, I provided her the individual training plan that included exactly the sessions she needed. She quickly adapted to her new routine and when I spoke to her on skype after a week, I saw a different woman. She had a glow on her face, had revived her diet and confessed that she had never before trusted in anything that was written on paper. Somehow, within those four weeks she made the impossible happen and finished her first 50-miler as 5th lady! Congratulations to you, too, Carla. It has been such a pleasure and joy to be working with you both! I look forward to continue working on your future ultramarathon goals and see those happy faces.

Aug 1, Successful 100K Finish - My Perfect Race On A Perfect Day

Mon, 01 Aug 2011 11:09:41 GMT

I can't describe in words how happy and overwhelmed I feel about my 2nd place finish at the Chiemgauer 100K after covering 14435ft. in elevation gain on trails, rocks and forest roads and crossing the line with a huge smile on my face after 14:08 hrs. Peak performance on a perfect day. The challenge was even greater due to the weather conditions: rain, fog, wind and temperatures ranging from 12-18°C added to this fabulous experience. I loved every single second of it, settled into second place right from the start and only focused on what was ahead. I ran up the major hills quite steadily and totally excelled on the downhills. On the last climb up at km77 I was caught up by a (male) runner and it just so happened that we were going the same pace pulling one another along on the last 15K to the finish. I closed the gap to the leading lady by eleven minutes on the last 7K and spotted her as I approached the stadium finishing just one minute behind her. What an amazing sprint finish, entirely happy as I crossed the line! It was the most intense ultramarathon journey for me so far. Just everything that could fall into place on this particular day fell into place. It was fantastic to meet ultra runners like Armin again. We ran the Swiss Jura Marathon, the last stage race I did in 2009, together for the most part. He finished his first 100 miler on Saturday and we caught up on the last two years after the award ceremony. It's barely settled in what this race means to me! A detailed race report and pictures will follow soon. In the meantime, there are some impressions to take a look at right here.

Jul 27, Discover These Pre-Race Strategies to Help You Accomplish Your Goal, Part 1

Wed, 27 Jul 2011 11:21:30 GMT

In the midst of my final preparations before heading to Southern Germany for the Chiemgauer 100, I feel it important to share a few insights on how to avoid last-minute panic attacks and instead help to come up with ideas making for a smooth and easy journey from start to finish. Tapering is exciting after all. 7 days to go:

Ideal time for one long run 90-180 mins., testing race nutrition and gear, specifically drink systems and making last adjustments, if necessary, making a list of which items to take including foods, drinks, powders, creams, clothes, obligatory kit (sometimes required)
Aim to drink at least 2.5-3 litres of water per day, have one additional glass of water for every cup of coffee or black tea
If any, alcohol intake should reduce to zero

5 days to go:

Treat yourself to a relaxing, soothing massage; in addition, salt baths help to recover and relax
give high importance to eating nourishing foods/meals rich in protein and good carbs found in fruits, vegetables, buckwheat, whole grain pasta and sweet potatoes
Print out the race course and maps provided on your event's official website and analyse in detail; prepare an extra, small-sized print-out of the profile to take en route and mark the aid stations ; this helps to divide the race into stages and creates great focus on just one particular section instead of feeling overwhelmed by the entire distance
The more familiar you let yourself become with the race course, the more it'll manifest in your mind; knowing what to expect is better than suddenly having to face surprises
Take a closer look at my race course and you'll see three long and steep climbs and a total of 35K of technical, rocky single trails. I have selected exactly the sections/stages during which I will push hard and the ones where I need to conserve energy and run at steady pace

3 days to go:

No fitness is gained in the days before the race so running for more than 60 mins. is all what's necessary to keep a sense of fitness and good body feeling
Complete the gear list and go shopping for fresh foods that you plan on taking with you for the journey
Pack your sports bag with at least two pairs of shoes, clothes to wear on race day including warm tops, tape, backpack, safety pins, sunscreen, drop bags, race nutrition
Load a mp3-player with your favorite music; if you prefer a mix of various genres, create playlists for easier navigation; knowingly, this is self-explanatory but from experience, finding one specific song out of 100+ songs is a waste of time and playlists purely help to simplify your selection

Jul 27, Discover These Pre-Race Strategies to Help You Accomplish Your Goal, Part 2

Wed, 27 Jul 2011 11:20:46 GMT

2 days to go:

An easy run of up to an hour helps to loosen up the muscles; mentally try and visualise the race over and over; apprehensiveness is normal; be reminded that it shouldn't determine or negatively influence your true potential
This is the day for carbo-loading: enjoy amaranth pops, oats, millet, whole grains and see whether you like to try this Quinoa-Tofu-Bean-Vegetable-Stir-Fry for dinner: ½ c quinoa, ½ tin of red beans, ½ pack of tofu, carrots, spring onions, tomatoes, broccoli and zucchini. Wash and cook quinoa for 15-minutes on low heat and steam the vegetables. In a frying pan, slightly heat sunflower or flaxseed oil and add the cubed tofu; add quinoa and vegetables and stir in 2 tbsp of tomato sauce. Let simmer for 5 minutes and enjoy!
Finally, get a real good night's rest

1 day to go:

Soak up the pre-race atmosphere, collect the start number and lay everything out that you need on race day
Fill the water bladder, pack energy gels, bars, obligatory gear, extra clothes and get drop bags ready put your feet up as much as possible and have an early dinner avoiding getting stuffed at pasta parties

Race day:

Get up 2.5-3 hrs. before the start and eat what you're used for breakfast
Fill bottles/flasks with electrolytes
The multi-bottle is an ideal solution if you're taking a waist bottle carrier. I mix my carbs, Hammer Perpetuem highly-concentrated and sip from he 0.5l bottle every 15 minutes; each bottle I grab at the aid stations provides me with sufficient amounts of energy
Wear what you're used to: no experiments with clothes such as compression socks or tights if not tested in training
Lady runners, please do not wear a brand-new sports bra on race day
Take one last look at the race map, visualise and put in a pocket that's easily accessible for when you need it
Pace awareness: it's a matter of patience and thinking ahead to control your pace for the first 20 miles. Progression is key and often, things can seriously change in the last 10 miles and to your favor if you take it easy for the first few hours, then being able to push towards the end
Psyche yourself up with all the good vibes and good-luck wishes from your closest supporters; just yesterday during a long walk with my daughters, they said: 'Mommy, always run or walk and never, ever crawl or stop.'

That's that! Lastly, I wish Joao and Carla all the best at their races in Switzerland and the UK this weekend. My thoughts are with you on Saturday. You are amazing, passionate, determined and dedicated athletes.

Jul 22, Ultramarathons In The Limelight: The Dragon's Back Race

Fri, 22 Jul 2011 12:27:01 GMT

Ever thought it's possible to run a crazy multi-stage ultramarathon in the UK? Then the Dragon's Back Race may be something to mark in next year's agenda. Shane Ohly, organiser and a dedicated orienteering runner and climber himself, is re-awakening the spirit of this special race taking runners from North to South through the beautiful British countryside. From experience, I know how special multi-day ultramarathons are: 5+ days of racing offer the unique opportunity to really get to know the natural beauty of a country - whether it's desert, jungles, mountains...the spirit of such runs is an immense memorable experience. This not only offers the chance to get to know other fellow ultrarunners from all different places; it's a unique gratifying feeling when you get to the line realising how much ground has been covered - all on foot, all by yourself and with the guidance and help of a keen team of helpers and organisers. I met Shane last summer during the photoshoot for Inov-8 and was very impressed about his expertise in the field of endurance running. He's currently working for various well-known sports companies and in his free time, is spending every minute on making the Dragon's Back Race an event that the ultrarunning scene will talk about. "In a nutshell, the Dragons Back Race is a truly unique race that has only happened once before in 1992 and follows the mountainous spine of Wales from North to South, over 220 miles and 5 days. It'll be the 20th anniversary since the original 1992 Dragons Back Race, which was famously won by Martin Stone and Helene Diamantides. Ever since, the race has been whispered about with a mix of awe and trepidation. With the help of books like Richard Askwith’s ‘Feet In the Clouds’, its growing reputation has reached almost legendary status with many fell, mountain and ultra runners the World over. Many of who regard it as the toughest foot race every organised." Please click on the link for further information and contact Shane directly for more information. Dragon's Back Race. See you at the races!

Jul 20, Ever Tried Salad Before A Long Run?

Wed, 20 Jul 2011 20:08:16 GMT

Hello all I've recently started eating raw lettuce, carrots and radishes for breakfast before a run along (14-16 miles) with two cups of black tea.

Jul 19, Training For 100K - My Review, Part 4

Tue, 19 Jul 2011 14:11:58 GMT

It's the final countdown - only ten days to go and I'll be lining up at the start embarking on a journey that is special to me already in many ways. Firstly, I want to thank Urs Wullschleger from Salomon Switzerland for his generosity and sponsoring me a brandnew pair of the S-Lab 4 which will be my most reliable partner during the race. The S-Lab 4 is made for rocky terrain, softer trails and even tarmac allowing for fast transitioning, an All-In-One shoe light in weight. I'm very grateful to have managed all the training exactly how I had planned it out. In terms of mileage, I have probably never run as much on the lower end of the ultra scale pointing at 60-100K per week. I also barely ever wore a watch to track averages, miles and heart rates. The runners I'm coaching know me well for this approach :-) I entirely trusted what I felt was necessary to do and noticed improvements each week. My training usually divides into 4-week blocks including three weeks of progressive training and one week of recovery. I strictly followed this principle and experimented with an added week of more intense training last week in order to reach my peak on race day. Consequently, I was doing extra running training on already tired legs which added to the effect of overload training – and is geared to result in greater stamina, overall strength and endurance. Let's see what happens! Luckily, there were no real setbacks except for the odd niggle and minor pains which dissolved as quickly as they appeared. I took it as little signs to stay flexible during each run and adjust terrain, shoes and the preset time accordingly. I never once felt pressure or panic; instead each run was a continuous flow of the moment and during an hour's tempo run last Wednesday I experienced a magic moment that I'm ready to race. The training is done and I can recall on so many fun times and break-throughs. Another novelty in my preparations has been to travel and explore other, unfamiliar mountainous areas. Often, running in un-known areas adds the extra kick and adventure helping to run out of the comfort zone. The training boot camp with Armin a few weeks ago was a real learning lesson, too, in that I have worked hard on improving my downhill technique and feel much more confident now.

Jul 19, Training For 100K - My Review, Part 4

Tue, 19 Jul 2011 14:11:58 GMT

From here, it's all about keeping focused on the journey ahead, enjoying spontaneous trips with my daughters during their summer break and going for some easy runs. The huge, delicious, mostly plant-based salads I eat each day can easily serve three or four people. My body literally craves all the goodies: legumes, loads of fresh fruits and vegetables, lightly steamed and sprinkled with olive oil, seeds and nuts, tofu, sometimes grilled fish and a piece of mature parmesan cheese. In training, I have tested various electrolyte powders and energy bars. Hammer's perpetuem is different from other, usually too sweet powders and has always helped to sustain energy levels. Their gels and bars are ok, too, so that my race nutrition will be a mix of Hammer products, coconut water, chia gel, salted cashews, dates and candied ginger. I have taken into account all eventualities; however, a minor percentage is always down to improvisation and striving for perfection something simply not possible. Adding to that the last concluding thought regarding the training is that for the first time ever before an ultramarathon, I've relied solely on running, mainly outdoors, of course, on the treadmill occasionally and taking aquarunning to the next level. In terms of the race course, I have analysed the profile of my race to the last detail in order to see clearly what I need to focus on and visualising each section as opposed to going into it in a self-sufficient manner. Now it's time for a final summary of the past two weeks: WEEK 7 July 4, 2011: 1hr 30' hill training July 5, 2011: 56' steady, flat July 6, 2011: 1hr 30 hilly July 7, 2011: 60' easy and flat July 8, 2011: REST July 9, 2011 - am: 60' easy and undulating, pm: 48': 4K fast downhill, 1.8 flat, 3K steep uphill July 10, 2011: REST WEEK 8 July 11, 2011: 58' flat and steady July 12, 2011: 55' undulating July 13, 2011: 60 (58' neg.split) tempo July 14, 2011: REST July 15, 2011: 56' easy undulating July 16, 2011: 90' hilly focus on downhill July 17, 2011: 55' easy and flat Last but not least, I sincerely want to thank my unconditionally supportive partner Christoph for his caring and understanding as well as for the patience required to complete the greater picture of joy, happiness and balance. Many thanks also go to my mother who is ever so supportive no matter which crazy ultra events I decide to do and the first one to say: go ahead and do what needs to be done! After all, part of any ultrarunner's success is not only the training, the work but mainly a tiny, close circle of people that contribute and help to fulfil goals.

Jul 5, Training For 100K - My Review, Part 3

Tue, 05 Jul 2011 14:46:19 GMT

My preparations for the upcoming race in four weeks are going well and I'm exactly where I want to be. Every run is pure enjoyment and fun accompanied by a gratifying sense for feeling healthy and happy. I'm not one to make predictions but I know that if everything continues to go smoothly that I will be lining up knowing that I've done all the necessary homework. I noticed a major improvement in my recovery during the past two weeks as I made some small changes that make a huge difference. After long and shorter, intense runs such as hill reps or tempo runs, I started varying my post-training snack between making a green smoothie with chia seeds or mix a recovery shake with my recent find, Sponser's Recovery Drink and water. It's lactose-free, easy to digest, tasty and simply practical to take when travelling and not having a blender for smoothies at hand. The one, single most important difference to whether one person's recovery better than another is - except for that person's present fitness level - also how efficiently the post-training 15-minute time frame is used. Fact is that the body is most receptive and able to absorb and replenish lost nutrients within the first 15 minutes of finishing the training. And in ultrarunning where long, fatiguing runs are part of the parcel, it's key to work on improving recovery processes. The faster the body is able to heal the micro-injuries in the muscle tissues and fibres, the sooner it's able to react to new training stimuli and the ability to handle high-intensity, high-mileage phases. My aim always is to keep things simple when it comes to post-training nutrition since often I feel a lack of appetite when I come back from training. But there is always room for a shake followed by solid foods about an hour later. Just last weekend, I managed to do two long, back-to-back trail runs. After the first one, I drank the recovery shake straight away and in addition, mixed it with 300mg of magnesium. The next day, I felt next to no soreness in my legs which added to the qualtiy of the second long run the next day.

Jul 5, Training For 100K - My Review, Part 3

Tue, 05 Jul 2011 14:45:32 GMT

I am currently experimenting with Hammer products – Perpetuem, espresso gels and their range of energy bars. I will keep you updated on this. Another thing I'd like to address is nutrition in training. I keep getting so many questions from ultrarunners concerning chia seed gel and their usage. The formula is simple: Mix 1/3 cup chia seeds with 2 cups of water, stir and put into a plastic container to store in the fridge. On a long run of 90 minutes+, fill a flask such as fuel belt with 3-4 tablespoons, top with coconut water or pure water and sip every 15 minutes. The effects are stable energy levels enabling you to run at sustained effort. It's a top endurance food and I always take chia with me, sometimes even use it as a recovery food. Now, take a look at what my training looked like these past two weeks. WEEK 5 June 20, 2011: am: run 1h20 flat; 2 hrs later: aquarunning 45' June 21, 2011: am: 58' undulating, easy pace; physio 30'; pm: 55' easy June 22, 2011: REST June 23, 2011: 11,5K; 10K steady on flat terrain in 45 mins. June 24, 2011: 3 hrs. Trail run with 90 mins. uphill 3280ft.; focus on fast downhill running June 25, 2011: 2 hrs. Trail run with 70 mins. uphill 2624ft. June 26, 2011: REST WEEK 6 June 27, 2011: 2hrs. 45 Trail run up Pilatus mountain in new PB: 2hrs.04 to the top, then crusing down June 28, 2011: 1hr. 20' steady pace, flat June 29, 2011: REST June 30, 2011: 55' with effort on uphill July 1, 2011: 57' easy up and fast down the hill focusing on technique July 2, 2011: 1hr.58 on rolling terrain; 24K July 3, 2011: REST

Jun 21, Training For 100K - My Review, Part 2

Tue, 21 Jun 2011 20:03:56 GMT

Life has felt like a continuous flow over the past few weeks. It is amazing how much my focus on racing ultramarathons again has also affected other areas in my life in such a good way that often, I have to remind myself that the weeks and months beforehand were really the first runnings in a sprint track race to what has taken form now. Those are the visions and realisations to know that we are the creators of our lives. There are influences from other people that take part in important decision-making but at the end, you are left with the result as to being the sole creator of it all and taking full responsibility. For me, getting back into a structured training routine, narrowing down my priorities and feeling totally passionate about my running has triggered a complete release of positive energy that I'm finding it even tough to wind down. A relaxing remedy often are various paraliminal tapes. So with the fire for racing seriously burning this means that I have scheduled six key sessions and all of those are spread out over the next four weeks. For now, take a look at part 2 of my short training review series which illustrates the principle 'quality over quantity'. Physically, I have noticed changes in that I feel the capability again to challenge myself and work hard in training. Adding more green smoothies and good oils from flaxseed oil and avocado into my diet has had the effect of being able to recover quicker. As I have pointed in previous articles, I barely ever run with a heart rate monitor or track every single mile that I've run. I trust my feeling as to recognise that the pace I'm running serves the purpose for that particular session. The actual time run outweighs whether I have run 80 or 85 miles per week. WEEK 3 June 6, 2011: 40': treadmill warm-up 12', 2'@12.5 w/ 4.5% gradient, 90 secs.@11.0 (12:00-36:30)=24mins effort, cool-down June 7, 2011: 55' run hilly followed by 45' aquarunning 14 lengths 50m, pm: 55' flat and steady, good legs June 8, 2011: 54' undulating, fast downhill June 9, 2011: REST June 10, 2011: Running weekend with Armin: 2 hrs 22, 25 K, 1770 ft., steady pace all the way on race course June 11, 2011: approx. 5 hrs, 32K, 6560 ft. on race course June 12, 2011: 1hr 30, 15K, 1180 ft., effort on uphill

Jun 21, Training For 100K - My Review, Part 2

Tue, 21 Jun 2011 20:03:00 GMT

WEEK 4 June 13, 2011: REST June 14, 2011: 57' undulating June 15, 2011: am: 55' flat and easy; pm: aquarunning 20 lengths = 1K June 16, 2011: REST June 17, 2011: 55' undulating followed by 45' aquarunning 14 lengths June 18, 2011: REST June 19, 2011: 55' undulating If you're interested in finding out more about the essential tools of successful ultramarathon training, check this page. I'm also delighted to announce that I have been approached by 'American Fitness Magazine' requiring a short article about my daily nutritional habits in combination with ultramarathon training. I will place a link to the article on this blog once it has been published. Stay tuned and be reminded that any of your personal stories are much appreciated on my website. Do you have a favorite running shoe that everyone should know about or a hot tip about the ideal energy drink in a race? Which foods do you find best and are a staple in your nutrition? Share one sentence or a longer report here. You will have your own page within this website and be able to link to it so that your family and friends as well as the expanding ultrarunning community can benefit from it. It's simple and easy! I look forward to your contributions.

Jun 19, Salomon XT Wings 2

Sun, 19 Jun 2011 11:38:03 GMT

This shoe is absolutely perfect on varying terrain. Whether it's soft trails, really rugged single trails, rocks or running on grass and even on tarmaced

Jun 17, Salomon XA 3D Pro Ultra

Fri, 17 Jun 2011 07:37:04 GMT

I have been very happy with these, they fit like a second skin, my feet stay dry, and I have never had a blister even in very technical 50k runs with lots

Jun 15, Mud, Sweat And Tears – How I Took My Training To The Next Level, Part 1

Wed, 15 Jun 2011 20:40:55 GMT

It has been three days since I returned home from a self-imposed survival trail running boot camp in the mountains. Barely feeling recovered after almost ten hours of running with Mr. Armin, 'Higheagle', Hohenadler, I'm still living on the reality shift that happened because I felt 100% ready to undergo a challenge that would allow me to step up to the next level – that of an expanded pain threshold and greater mental strength that ultimately results in improved performance. The lessons learnt in just over 42 hours let me see clearly how my training will be structured for the next six weeks. I was so keen to learn from a male expert in the field. Armin and his girlfriend's hospitality was amazing. They were both so caring, welcoming and uncomplicated. In fact, I haven't come across any male ultra runner that is as down-to-earth and balanced as Armin is. He's a man of action, doesn't waste time, likes to be prepared and is willing to take on tips, too. In his already busy schedule I feel even more so delighted that Armin freed up an entire weekend to show me around the trails. With his guidance, I could see what I need to work on now – trusting my ability on the downhills. The shifts that I allowed to happen have enabled me to take my running training to the next level. The unforgiving dedication, commitment and seriosity that Armin put into our training really impressed me. Normally, I'm a real loner when it comes to my training as I enjoy the peace and solitude. Out of curiosity and sheer desire to re-invent what it feels like to train out-of-the-zone, I contacted Armin who happens to live near the start of where the 100K race will be held. The intention was to run on parts of the race route to get an idea of the terrain and expected conditions. Right before we took off for the first run Friday evening, I told him that I was in for a serious challenge! He has been an inspirational person and athlete to me ever since we first met during the Marathon des Sables three years ago. We've been ambitious to run the Goretex Transalpine Run twice but something else always came in the way. Last weekend we decided that this is definitely on our game plan in future. He's raced just about any ultramarathon distance in the past decade winning countless races and in addition, following his passion for Ironman and Double Ironman distances. Just how does he do it all? Working full-time, he often cycles to work and back which adds up to 26 miles without any detours up and around the mountains in his area. At lunchtime, he'll swim or squeeze in a run and then run again in the evening, truly having turned ultrarunning into a lifestyle.

Jun 15, Mud, Sweat And Tears – How I Took My Training To The Next Level, Part 2

Wed, 15 Jun 2011 20:40:10 GMT

He claims that he just knows what he needs to do and never wastes his time jogging around the block. It's a variation of different types of interval training, hill running and flat tempo runs that reflects in his successes. He's a man of action, ambitious, focused and dedicated, a true ambassador of the sport. Equipped with a new pair of Salomon's XT Wings, a shoe so perfect for a race such as the Chiemgauer is, plenty of water and an energy bar, we headed out from the parking lot straight onto the route. The dawning atmosphere was fantastic. It had rained just before and the clouds were mystically hanging in the tree tops. The timing was also perfect as the weekend marked the end of a 3-week-training block for me. Sometimes when you know what's ahead of you, you naturally hold yourself back saving on energy that is needed for the next run. Consequently, it is blocking you from tapping the full potential. So I took it differently: three runs on three consecutive days with merely 18 hours of recovery time in between. I needed to push myself beyond my imagination of what I consider efficient running training and I had certainty that Armin would present me his methods on a silver tray. Having learnt so much myself in the last few years I'm never one to settle in and get stuck. Running is movement, energy, passion and after all, inheres massive potential for growth. After finishing the first hilly 25K that evening I indulged in a vegetarian curry that had been prepared loaded with garlic, hot peppers, ginger and coconut milk – all these foods have anti-inflammatory effects and do aid important recovery processes in the body. The next day, Armin opened his private sports closet: a huge selection of backpacks, shoes, clothes and accessoires. This is what you get when your sponsor happens to be Salomon. Countless pairs of the latest running shoes in different colors but sadly for me, none of them in my size. Nevertheless, I chose a daypack from a selection of about 15 different ones and realised that my Nathan pack is alright to take on long runs but on a rainy day where an extra set of clothes is necessary to have at hand, Salomon's slightly bigger pack including a 2-litre bladder turned out to be most comfortable. The journey that I went on and what best describes the second run last Saturday is the importance of mental strength in ultrarunning. We covered a total of 6562ft. in elevation gain packed into 13 grueling miles which by far exceeded what I had ever completed in training before. Adding on top the rain that was pouring down all day making the stony single trails nicely slippery and dangerous allowed for an even more so demanding run.

Jun 15, Mud, Sweat And Tears – How I Took My Training To The Next Level, Part 3

Wed, 15 Jun 2011 20:03:36 GMT

Every step required total focus. I realised that I can lose my strength all too easily on the descending sections. Each step downwards was killing my thighs. The key is to keep moving, looking at what's ahead, bending the knees just a touch and by bringing the upper body slightly forward, being part of the mountain. Easier said than done! By breathing in and 'opening up the legs', running downhill started to feel natural. Obviously, confidence builds the more you run on such trails and there was no excuse to not at least have given myself the chance to improve and run freely. Wherever there is a challenge, there is choice – the easy one being to run with caution. Option B takes courage and stepping out of what feels familiar. Progress is only possible when you step out of that cosy reality. In the end all the mud, sweat and tears that day let me overcome an inner barrier that I had felt stuck with. Armin later advised me to take the race by breaking it up into small chunks. What surprised me was that he never looks at his watch to check elevation gains or mileage. Instead he says that when you know there is a mountain to run up, that's what you do without distracting yourself about what is coming up after another ten miles. Anyway, I woke up on Sunday morning and could barely lift my legs. Little did I know that I yet had to face another challenge. I first enjoyed a delicious breakfast and then once more tied my running shoes. Run number three was supposed to be an easy cool-down, a little treat after the previous efforts. But by that stage I knew that training with Armin is unforgiving! After a 5-mile warm-up he pointed out a church in the far distance, on top of a mountain. 'We're running up there now. Get ready to run up in one go, no walking breaks. Just dig deep and give it all!' Reaching the top after 25 minutes was the icing on the cake of this perfect training weekend. I had incredible extra power in my legs and flew up the mountain while passing mountain bikers, too, which added to the pure enjoyment of being fit. On the way down the other side I put into practice what Armin had preached. What a release! I am now fully enjoying a well-deserved recovery week going mainly for easy runs, aquarunning, doing stretching exercises and feeling incredibly with how life is treating me right now. Everything is falling into place, comes easily and effortlessly. I'm sensing unstoppable motivation to guide me through the next few weeks of training.

Jun 9, Discover The 5 Facts On How To Really Improve Recovery

Thu, 09 Jun 2011 13:14:04 GMT

One of the most important things to consider in training is what you eat during and after running. The body's needs to restore the lost energy grows exponentially to the time you're running. That's the reason why in ultramarathon training and racing, it's an absolute necessity to start ingesting calories after 45 minutes. It's an illusion to try and play catch-up later into your run. While a banana and a handful of dates serve well as a post-workout snack after a short run, it's a slightly different story after long runs of two hours+. So what is the ideal formula, the secret behind optimal nutrition in ultrarunning? It's actually really simple. It doesn't take a calculator, trips to expensive health food stores or a lengthy scientific report. Think of throwing every single tip on sports nutrition that's been written and talked about into a big juicer, push the button and then take a look at the pulp. What's left are the hard facts that persist and will be valid for a long time. The following guidelines can help you to define your nutrition more precisely, now presenting you the answers to the most commonly asked questions

500-650 ml of water per hour is the ideal amount that the body can absorb; drinking from the start and setting up a drinking rhythm is crucial: try to drink 150ml for every quarter of an hour or every 30 minutes
The ideal caloric intake per hour varies between 180-250 depending on weight and muscle mass; a small snack like ½ an energy bar in combination with liquid calories such as electrolyte drinks/gels work well for most runners; the ideal conversion rate for optimum performance is 90 g of carbs per hour
After training, use the 15-minute time window to initially replenish glycogen stores and speed recovery; a snack that's easy to digest and nutrient-dense is a small green smoothie mixed in with a scoop of hemp/pea protein powder or a protein energy bar with a teaspoon of coconut oil; follow with a light meal after another 30 minutes
Coconut Water, coconut oil, chia, pumpkin seeds, flaxseed oil, dates and millet are the staple foods to be used on a daily basis
300 mg of magnesium, available in small sachets, is most effectively consumed every day either directly after training or before going to bed; magnesium in a large dose of 300 mg reduces muscle soreness

In addition to the nutritional needs there are also two things that I consider a must-have: firstly arnica massage oil. A small amount applied to legs,knees, calves and feet is soothing and helps to ease muscle soreness. Another very useful remedy is homeopathy, specifically Arnica Montana. The immediate effects can work wonders if taken in the right potency. I use C30 on occasion and take 3-5 globules straight after a run. The clear intention here is to narrow it all down to the 'cream of the crop'. Enjoy your next run!

Jun 7, Training For 100K - My Review

Tue, 07 Jun 2011 13:02:00 GMT

Again, the mountains were calling – and not just once but twice! I was delighted to have the opportunity to be part of a friend's birthday party and get in some quality training. The small village in the Eastern part of Switzerland is located just below 4760 ft. and provoked an almost insular feeling as the road through the village ends at the foot of the mountain. Arriving in freezing temperatures and fresh-fallen snow – this was at the end of May after all! - I headed out for an easy hour the next day just after the crack of dawn and found myself caughing quite a bit on the gradually ascending road as the air was getting thinner. Later on, further training included a 4-hour hike before taking a relaxing break. The following day my feet were literally itching to go further and explore the winding trail up an alpine hut I had spotted before. I absolutely love it when that inner lever is moved, running out in the open space and excelling in the solitude of the mountains. I had the best run all year that day, no breathing issues at all and flew along towards the end. Another highlight was a trip that I took with my daughters. The intention was to explore a place in Switzerland we've not been to yet. The journey itself was a little more adventurous than what I had expected but eventually, we were sat in Zermatt's main square looking at the Matterhorn. Despite the changeable weather conditions, we caught the right moment the next day and went on a long hike, stopped by an amazing gorge on the way back down and arrived in Zermatt right before the rain set in. The trip was a real bonus and eye-opener to what levels ultra running can be taken both in training and racing. Now, I happily share my first 'Training for 100K'-Review with you: WEEK 1 May 23, 2011: a.m. 55'with hill reps 17' total, 9x 90secs. Effort, 60 secs.cruising; p.m. 55' flat May 24, 2011: 56' steady pace (heavy legs half-way) May 25, 2011: aquarun 50' 50m pool, effort 25m, 400m crawl, 100m breast Physio 30' May 26, 2011: 55' steady with 17' uphill effort May 27, 2011: REST May 28, 2011: 55' run in St.Antoenien undulating, hike 4 hrs. May 29, 2011: 2hrs.20 hilly 2624ft./800m elevation up Carschina hut and long way back to hotel WEEK 2 May 30, 2011: aquarun 20 lengths as recovery with occasional length of effort, 400 m crawl May 31, 2011: a.m. 70' flat and steady, p.m. 57' undulating, effort on uphill June 1, 2011: 70' steady pace June 2, 2011: REST June 3, 2011: 1hr 45 mins. 21K, 19K steady and undulating in 1hr.36 mins. June 4 & 5, 2011: Zermatt with kids, hiking, relaxing