About Marathon Des Sables

The Marathon Des Sables (MdS) is known as the toughest footrace on Earth. The distance covered is 243km's in the Sahara desert, run in 49 degrees Celsius heat while every athlete carries his or her own equipment, food etc. weighing in at around 9-13kg's.

This blog is aimed at telling my story. I will record my preparation for the MdS 2013 in detail in the hope that it will help my fellow runners.

Sunday, 26 February 2012

Why am I doing this?



I am repeatedly asked why am I doing this, why have I embarked on the Marathon des Sables (MdS).

My Daughter
When I asked my 20-year old daughter why she thinks am I doing this, her reply was that this was her dad’s mid-life crises. The basis for her statement, I assume, is her exposure to psychology 101 and the assumption that Sigmund Freud was correct and that her dad is now driven by the fear of impending death, or alternatively that Carl Jung was right and that I am finding it difficult to deal with the confusion created by the misalignment between my life and my goals.

Her response got me thinking, am I afraid of death? The short answer is no, the reasons for my statement is highly personal and I will not expand upon it, beyond simple logic. If I was afraid of death, I would not expose myself to the extreme that is the MdS. I have always lived life, loved being alive, appreciated the gift that is life but never with a fear of death. My love for life and being alive ensures that I maintain the fine balance between recklessness and passivity.

The second possibility is that I am confused due to a misalignment between my life and my goals. This required a little more introspection which I found invigorating. But, unfortunately, the theory has failed again. I am quite satisfied with my life; I have everything that I ever thought was important, a wife, a daughter, a home where love is in abundance. I enjoy what I am doing daily and have done so for most of my adult life. I revisited my dream list and reflected upon its content with a certain level of satisfaction that I have achieved what I set out to do.       

I can, therefore, state with a high level of certainty that it is not a mid-life crisis that drove me to entering the MdS. Although, I do reserve the right to have a mid-life crisis if it can guarantee a private jet, super yacht, villa in Spain, beach house in Grand Cayman and a fleet of super cars with a Harley thrown-in to seal the deal.    

An Old Friend
A friend of mine from military days thinks that I am losing my mind and that it is a lack of memory that sees me commit to such insanity, it seems as if he remembers the pain more vividly then I do, so maybe he is correct. He recalls our muscle and blister pains, the treatment and hard times. I remember the excitement, the challenge and the small group of close buddies that made difficult times easier to deal with. The truth is that our combined view was the real experience.

It is not that I don’t remember the pain, the suffering and the hard times, but that I prefer to remember the great things. I have taken through life, one ultimate lesson learned from my time in the South African Defence Force, and that is that irrespective of how impossible a situation may seem, I have the ability to overcome it. As 20-year old kids, we didn’t know what we were capable of achieving, we didn’t know how far we could push ourselves physically and mentally, and we didn’t know what strength lay just below our exterior. But because of what we went through I now know.
So it isn’t a lack of memory that drives me but rather the fact that I do remember, I have an intimate knowledge that it is possible.   

At Work
Others around me simply think that I have lost it completely; “you are mad” is words that I hear regularly. I have not been officially tested yet, so to provide a medical response on my sanity status would be pre-emptive. I did, however, take the insanity test at http://penddraig.co.uk/pen/tests/sanity.htm as a precaution. It seems that I am less than 5% insane, so a 95% sanity level seems quite definitive. So to everyone that keeps on saying “you are mad doing the MdS”, the test don’t lie, I am all there!

My Dogs
My dogs don’t seem to have an opinion either way, they are just too happy for me to run regularly. They have me well trained, getting me to give them viennas, each time I return from a run. As can be imagined they are great supporters and encourage me to run, run, run!!

My Wife
There is one amazingly wonderful woman who inspires me daily and that is my wife. She knows me far better than anyone else. After 23 years of married life she knows who and what I am. She is a companion, a motivator, an encourager, a running partner, a wife, a mother and a dream come true. But above everything else she is an intelligent women who’s opinion I value, and who’s insight amazes me.

When I posed the question to her she simply smiled and said: “because you love it”, and she is right. The question, therefore, is actually not why am I doing this, but rather, why do I love doing it. To answer this question I will tell you about the race, a little about me and something about my view on life.

The Race
When I talk about the Marathon des Sables (MdS) most people find it difficult to conceptualise it beyond running. It is true that the execution of this event is a mechanical activity that most runners execute with a run / walk combination. I had a look at the 26th Sultan Marathon des Sables race results, the winner Rachid El Morabity, completed the race in 20:56:19 or at an average speed of 11.99km/h. The last person over the finish line was April Scott in a total time of 77:43:17 or at an average speed of 3.23km/h. A Fellow South African, Philip Fouche, finished in 694th position with a time of 60:40:48 running at an average speed of 4.14km/h. These are all amazing individuals for whom I have the greatest of respect; they are modern-day explorers, heroes and fellow travellers.

As a running event, there is no doubt that this race lives up to its status as “the world’s toughest foot race”. What makes this race tough is a combination of activity, environment, demand and discipline. The distance is between 240 and 250km’s run over a six day period in 6 stages. In total the race is the equivalent of 5 ½ marathons or nearly 3 Comrade Marathons. The longest single stage is longer than 80km’s and the shortest is 22km’s. The average day temperature is 49 degrees Celsius (120 degrees Fahrenheit) and at night temperatures can fall below freezing. There are few roads to run on, and the running environment can range between soft sand dunes (at least 20%) to rocky outcrops that are so steep ropes are needed to reach the top. Runners are expected to carry everything they need in their back-packs, sleep in Berber tents, be self-sufficient and have the physical and mental stamina to remain focused. This race is so extreme that there is no standard training program for it. Most marathon training programs include a single 32km long run distance as part of its preparation, Comrades Marathon training has a single 42km long run, and a 50 miler program typically has a 45km long run. For the MdS I have a 160km long run scheduled plus a number of 50km long runs. My average weekly total is around the 130km mark, peaking at 180km’s per week, with numerous three consecutive day totals reaching as high as 105km’s.

However, the MdS is more than a foot race, it is a journey. This journey is not just 6 days long, but starts a year or so before the event and lasts a life time afterwards. The Australian, Cliff Mc Kinley, ran the MdS in 2007; he provides some clarity on the race on his blog where he says: “anyone who tells you about their place (in this race) or asks you about yours just don’t get this event!” [http://www.canteen.org.au/default.asp?menuid=201]

This is not a race, it is a journey.

For some of us it is about making a difference, we contribute our time and effort to bring awareness to the plight of people who have the most basic needs that remain unsatisfied. We place ourselves against nature and our own inner daemons in an effort to do what is needed to extend a hand of friendship. In an act of neighbourly love we do what we can to bring relief to fellow humans whom we don’t know, but who will experience the smallest of gestures as life changing. I salute those runners who did so for charities in the preceding 26 MdS races, in my eyes you are real heroes!
As with fellow MdS participants I am a modern-day explorer. Together we will set ourselves against the elements in an environment that few people will ever see, let alone experience in its raw beauty. But we will explore much more than the environment within which we will live for a brief moment, we will explore ourselves. It is in the Sahara desert where we will have to find within ourselves the strength to overcome our fears, the strength to deal with pain, the inner discipline to do what we set out to do and the belief that we can complete this amazing journey.      

The Runner
Who am I, is a question that we are faced with at various stages throughout our life. Sometimes the question speaks to identity and we ask it in an effort to find ourselves. Other times the question has a much deeper intention, such as when we try to identify our place in this world or within our own family or community. There is a third dimension to the question of who I am. The question hopes to define the “me” in terms of my character when every aspect of civil luxury, comfort and ease of existence has been stripped away, and all that is left is an individual who must find spiritual, physical and mental strength

The last question can only be answered when you are isolated, without comfort, and at the point of ultimate exhaustion. It is only when you have reached your known limit that you have the opportunity to know how far you can extend this limit. It is at this point that you have the ability to define who you are, not in terms of status or social standing, but in-terms of your own existence. It is this ability for self-discovery that I love; it is the ability to redefine who I am in terms of life itself. This is why I love it! My wife is correct, she knows me so well. I am on this journey to find within me the beauty of life itself, a beauty that is not clouded by our secular existence where we become distracted by aspects of life that have no value in itself. I am here, on this journey, to find kindness within me, the humility, the love for a stranger, the love for my family, friends and myself, the caring that is needed to make the world a better place, and to find all of it within a wilderness that is perceived as being lifeless.

As part of who I am, I have set-out on this journey, not only to redefine myself at the most basic level, but also to make a difference, to contribute to those causes that need to be heard, but who often don’t have the voice to make their plight known. In the weeks to come I will tell you more about each one of these so please revisit my blog and take this journey with me.

Thank you for visiting my blog, and I hope that you will be inspired in the months to come to find your own journey.

Genis

Saturday, 25 February 2012

Running Update




Wow, it was a great running week. I clocked 61km’s (28 miles) for the week with a 23km (37,7%) long run on Friday. I added weight this week and run my long run with 4.5kg’s which is close to half the anticipated MdS weight. I was able to maintain an average of 8.3km/h with the weight during the long run. I will maintain this weight for the next six weeks, aiming to build enough strength to increase my speed to between 8.7 and 9.0km/h.

I finalised my major runs for the year with the first one coming up being the Washie 100 miler (160kms) run on the 27th of July 2012. My good old running partner, Hendrik, will be my second and will assist me along the way.


My Washie will be different to the normal Washie runs; I will be doing it with between 7 and 9kg’s of kit in preparation for the MdS. At 9kg’s the weigh is close to the MdS anticipated kit weight and this 160kms will definitely highlight areas in my training that needs some improvement. The cut off-time for the race is 26 hours which means that an average speed of 6.1km/h must be maintained. My goal is to average no less than 7.5km/h placing me at a run time of 21:25:00. There is some serious preparation that needs to be done between now and then, so hold thumbs that everything goes according to plan.

At present, I use no supplements, gels or special diets but will start to add this to my training program within the next two months. My aim is to start introducing additional energy and protein supplements, some rehydration aids and endurance foods by the time a reach a 100km (62miles) per week.

When people hear that I am doing the MdS they all ask the same question, why are you doing it? I set out to answer this very simple question which resulted in much personal reflection and lots of philosophical discussions with my wife. I decided to tell my story with this blog, and will answer that simple question, during next week.

Thank you for visiting my blog and remember to check-in to see why I am doing the MdS.

Genis

Tuesday, 21 February 2012

A Good Start with a Bad Ending




My training week started great, Monday I run 5:54 per km on my regular 10km run, Tuesday and Thursday I ran 5:50 per km on my 6km runs, Wednesday’s 10km was on par with Monday then Friday it all went wrong.

Some over indulgence on Thursday night, when we ate out at a Moroccan restaurant for our wedding anniversary, the Friday mid-day heat (32 deg C), not having had a good night’s rest, having had a very busy week and incorporating some music into my long run are all factors that contributed to a very hard and difficult run where I was able to maintain a reasonable 6:25 per km, but felt the worst for it afterwards.

My weekly total came to 52km’s and after some rest on Saturday I feel much better. My 10km run yesterday and 6km today was both strong and fast.

So here is my lesson learned from last week… “I am going to have good running days and bad running days, my aim is to have more good days then bad days, and to accept the bad days for what they are … really great teachers!”

Thanks for visiting my blog.

Genis

Wednesday, 15 February 2012

Heart Rate Zone Training



Introduction
I know many runners who have spent a great deal of money to purchase high quality heart rate monitors and use these powerful devices for nothing more than an expensive stop watch.

Today I will briefly discuss the basics of using heart rate zones during your training and race. There are five basic heart rate zones, each with their own benefits and potential risks. Learning how work within each of these zones is essential for a good workout, and will add benefits that will enable you to reach your own personal goal.

Components of the System
I would like to mention, from the outset, that as humans we are unique in many ways. We differ from one another and have tough mental faculties, but relatively fragile biological bodies that are not mechanical devices that can be programmed to perform uniformly. In this discussion, it is essential that you understand your body, listen to it, and adapt to your environment and physical condition. Learn to work in harmony with your body and in unison with your environment. 

Calculating your Maximum Heart Rate (MHR)
Every heart rate monitor owner probably knows that you have to calculate your maximum heart rate, because everything in heart rate zone training traces back to your maximum heart rate or MHR. This is unfortunately not as simple as it may sound. There is no consensus as to how this is to be done; the following table will demonstrate the various views.

Proponent
Formula
Result for a 43-year old male & female considered as having average running experience
Male                 Female
Most commonly used Formula



MHR = 220 – Age
177
bpm
177
bpm
Martha Gulati Formula (2010)
Male
MHR = 220 – Age
Female
MHR = 206 – (0.88 x Age)
177
bpm
168
Bpm
Londeree & Moeschberger Formula (1982)


MHR = 206.3 – (0.711 x Age)
176
bpm
176
bpm
Miller Formula (1993)



MHR = 217 – (0.85 x Age)
181
bpm
181
bpm
Jackson Formula (USA – 2007)



MHR = 206.9 – (0.67 x Age)
178
bpm
178
bpm
Whythe Formula (UK - 2007)



Male
MHR = 202 – (0.55 x Age)
Female
MHR = 216 – (1.09 x Age)
178
bpm
169
bpm



The male range varies between 176 to 181 bpm (beats per minute) and the female range varies between 169 to 181 bpm. This may not seem substantial; however, there is a 3% variance for males and a 7% variance for females.

The question is which of these calculations are correct. Determining which you will use seems to be a case of preference. On the one hand the Gulati formula is based upon the most recent research, but the Londeree & Moeschberger Formula has stood the test of time with a multitude of athletes having used it. My advice would be to discuss your personal preference with a medical professional that specialises in sport medicine.

I personally use the most commonly used formula which is 220 – Age, which has worked for me in the past.

Measuring your Resting Heart Rate (RHR)
With your heart rate monitor attached, find a comfortable place to lie down and relax. After 20 minutes, review your heart rate history. The lowest number of beats per minute will be your resting heart rate.

Heart Rate Zone 1 (Fat Burn Zone 50 to 60% of MHR)
This zone is the easiest exercise zone and is ideal for beginners and those who would like to lose weight. To reach this is achieved by walking, this minimises the risk of injury while improving your overall health. It burns a high percentage of fat, but a small number of total calories.

Heart Rate Zone 2 (Fat Burn + Cardio-Respertory Zone 60 to 70% of MHR)
Moderate jogging should get your heart rate to between 60% and 70% of your maximum heart rate. In this zone you burn fat and calories while improving your general fitness. Exercising in this zone has distinct benefits. Essentially it improves your Cardioresperitory fitness. What this means is the following:

When you use your muscles they require oxygen to function, without oxygen the muscle fatigues easily which results in a lack of use or performance. Any athlete has a need to supply the muscles with as much oxygen as possible, however, to do this the heart needs to firstly have the capacity to move large volumes of oxygenated blood to the muscle area, and secondly to have the artery network through which to deliver the blood to the specific muscle.

Training in this zone has three primary benefits:

(1)    The heart muscle is enlarged which allows for more blood to be pumped through the body,

(2)    The number of small arteries increase, which allows the oxygen rich blood to reach the muscles, and

(3)    The lung capacity of the individual increases, which allows for a higher intake of oxygen per inhale, this delivers more oxygen to the muscles.

Heart Rate Zone 3 (Aerobic Zone 70 to 80% of MHR)
In the Aerobic Zone you have the same benefits as in zone 2 but with an increased intensity. The increase in intensity builds endurance, and trains the muscles to absorb and process oxygen and discard carbon dioxide with much greater efficiency.


Heart Rate Zone 4 (Threshold or Anaerobic Zone 80 to 90% of MHR)
Training in this zone is vital for any athlete, the professional athlete pushing for performance will spend more time here then the casual racer but both has the need to develop their lactic acid system. The aim is to find your anaerobic threshold (AT). Let me explain what happens when the body is under a high stress level during exercise. Where the heart rate exceeds 80% of MHR, the fat reserves in the human body is no longer sufficient to fuel the energy needed to sustain such activity. As energy source the body converts glycogen that is usually stored in the muscles into energy fuel. The by-product produced when glycogen is burned is lactic acid. It is important to note that lactic acid is not responsible for the burning sensation in your leg muscles during a hard work out nor is it responsible for the stiffness and tenderness felt 48-hours after workout.

To remove lactic acid from the muscles the muscle needs oxygen that would breakdown the lactic acid into carbon dioxide and water, both of which will be discarded by the body. Inefficiency in delivering oxygen rich blood to the muscles will result in the build-up of lactic acid, resulting in muscle fatigue.  The way to train the body to break down the lactic acid build-up is to train continuously at between 85 to 90% of your MHR for a period of 20 to 25 minutes at a time.

Heart Rate Zone 5 (Red Line Zone 90 to 100% of MHR)
This is a zone where prolonged activity is not possible. It is predominantly used to develop fast twitch muscle fibres, which develops speed. This speed development training is used during interval training and should only be done once a high level of fitness and strength has been developed.

Environmental Factors that Influence Heart Rate

(1)    Dehydration can increase the heart rate by up to 7.5%,

(2)    Heat and humidity can increase the heart rate by 10 beats/minute,

(3)    Altitude can increase the heart rate by 10 to 20%, even when acclimatized, and

(4)    Normal biological factors can result in day to day variations of 2 to 4 beats/minute.

Determining your Own Heart Rate Training Plan
The general rule is that you should identify what zone fits into your personal objective and to train within this zone 3 to 5 times per week for between 20 and 60 minutes at a time.

If your aim is weight loss, your focus would be on zone 1 gradually working your way up to zone 2. If you would like to increase general fitness and stamina your focus would be zone 2 working towards zone 3. For more competitive performance your focus would be on zone 4 and for speed development you would focus on zone 5.

Conclusion
I hope this article has given you a better understanding of the different heart rate zones and how you can use these to optimise your performance.

Thank you for visiting my blog


Genis     

Sources
BEASHEL, P. & TAYLOR, J. (1996) Advanced Studies in Physical Education and Sport. UK: Thomas Nelson & Sons Ltd.

DAVIS, B. et al. (2000) Physical Education and the Study of Sport. UK: Harcourt Publishers Ltd.

McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed. Philadelphia: Lippincott Williams & Wilkins

BEASHEL, P. & TAYLOR, J. (1997) The World of Sport Examined. UK: Thomas Nelson & Sons Ltd.

GALLIGAN, F. et al. (2000) Advanced PE for Edexcel. Oxford; Heinemann Educational Publishers

BIZLEY, K. (1994) Examining Physical Education. Oxford; Heinemann Educational Publishers

Donatello, R. (2005) Health, The Basics. 6th ed. San Francisco: Pearson Education, Inc. 


Monday, 13 February 2012

Running Experiment



This was a great training week. For the first time in my life I decided to try the tested wisdom of Jeff Galloway, by incorporating walking as part of my running program. The decision was made to run for 4 minutes, then to walk for 1 minute and repeat the cycle for the duration of the run. Distance wasn’t important for me in this strategy but time was.

I compared the past weeks performance using the Run-Walk-Run strategy to the previous weeks run only strategy. The distances remained the same, the routes were not changed and the overall environmental conditions (temperature, humidity etc.) were similar. I changed nothing in my diet, didn’t add anything that could enhance my performance in anyway.

The results were amazing to say the least.

The accompanying graph tells it all. Not only was my Run-Walk-Run pace faster across all distances for the week but my performance were much more consistent. I was really impressed by the difference this made to my long run distance. On my 19km long run I averaged a 9.1km/h compared to a 7.4km/h the previous Friday. I felt less fatigued although I reduced my running time by 20%. The only difference is that my calves are feeling a little ‘tender’. This I ascribe predominantly to the increase in speed.


The strategy means that I focused predominantly on my time and not on the terrain. It took some discipline to walk on down-hills though. I also focused on effort based running maintaining a constant effort opposed to a constant time. Although my focus was on effort and not intensity my time on each of the run-walk-run sessions remained virtually constant.


As can be seen from the accompanying graph the Run-Walk-Run strategy produced, for me, a more constant run with my time per kilometre ranging between 05:49 and 06:35, averaging around the 06:15 mark. Again my run only performance showed no consistency and seemed to have been influenced by distance.

I will use this method of training and race running over the next few months and report back on how it improved my running. With a 250km MdS distance this strategy might be the most appropriate strategy for me. The added benefit this held for me during the past week came down to the following: (1)    I reduced the physical impact on my body by 20% through the incorporation of walking for 20% of the time, (2)    I freed up valuable training time, an additional 20%. This means that I could easily increase my training distance with another 10km/week at present taking it up to 65km/week and do so within the same available time. (I won’t at present as such an increase would be to severe but a 5 to 10% increase two weeks from now is part of my planned schedule).

I would encourage anyone to try this as part of their training and race running. I would also like to hear how this improved your performance.


Thanks for visiting my blog.


Genis



Tuesday, 7 February 2012

What an Amazing Privilege to be a 2013 Participant


My training is going very well, both speed and strength are improving and my running strategy seems to be paying dividends. I ran an average of 10.3km/h (5:49/km) today peaking at 17.1 km/h.

Thanks for visiting my blog.

Genis

Monday, 6 February 2012

Another great week!


"Always train hard and plan with great care"
Sir. Ranulph Fiennes 2007


I had a great training week, clocking 55km’s and running a total of 7 hours for the week. I broke the week down into a long run (Friday), two 10km’s on Monday and Wednesday and three relaxing runs on Tuesday, Thursday and over the weekend. The long run was 19km’s and represents 35% of my week total.

My wonderful wife, and running partner, and I celebrated our 23rd wedding anniversary on Saturday. Over indulgence had a price to pay and my Sunday afternoon run was difficult although only 5.4km’s in distance.

Of the 55km’s for the week 15.7km’s was run on uneven cross country terrain so my feet and ankles are getting the exercise needed to strengthen it.

Over the next three weeks the distance will primarily remain the same but I will work on improving my running time per km. At present my average running time is around 8.1km/hour. My aim is to get this closer to 9km/hour.

Living in South Africa has some advantages, (1) I live and train around 1,600m above sea level which means that I am training my body to cope with much less oxygen then a runner that trains at sea level. I also (2) train in summer temperatures ranging between 30 and 36 degrees Celsius. The past week the temperatures hovered around the 31 degC mark.

The final arrangements with the local South African charity are nearing completion. I am very excited about this project and can’t wait to get started.

Good luck with your training and once again thank you for visiting my blog.

Genis




Thursday, 2 February 2012

This is what it’s all about

World's Toughest Race: Marathon Des Sables



"You have to believe you have a chance when you start on something like this, you have to believe that you can do it" - Ellen MacArthur



As you all know, this effort is to raise funds for two charities, one in South Africa and one in Morocco. I would appreciate it if you could get involved by making your contribution. To do so please contact me directly.

I am supported, in this effort, by my incredible family, Tanya my wife and training partner who runs with me,  irrespective of how difficult it is for her to clock the distance, and Arielle my daughter who keeps me young. They are the people that are making this possible, allowing me to live my dream.