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.

Thursday 22 March 2012

What a Run


Heat, sand, distance, and oh yes the wind! 

My training is coming along just fine.I will be doing 86km's this week and 95km's next week. Getting both stronger and faster running with 7kg's of weight on my back. I will have to get to the UK to speak to Rory Coleman, who has done eight Marathon des Sables, about how to keep the race pack weight down.

Below is a photo of my 10km run with 7kg's in 28 degrees Celsius today.



10km's with 7kg's on my back in 57 min and 25 seconds is an average time of 5:45 per kilometer or an average speed of 10.43 km/h.

Tomorrow is 30km's with 7kg's of weight and 2 weeks from tomorrow is a 100km three day training run. It will be a great opportunity to expand my nutrition experiment. I will keep everyone up to date by publishing some details on this blog.

I have also received my new Kestrel Talon TT custom carbon triathlon bike with which I will be doing the IronMan 70.3 in January 2013 as strength training for the MdS.


Thanks for visiting my blog, see you soon.

Genis

Saturday 17 March 2012

A Relaxing Week








I decided at the start of this week to take it easy. I left the weight at home and ran for the fun of it. Without the weight on my back I felt naked and initially a little guilty but the pleasure of running for the fun of it soon wiped away all guilt.

The result was a 52:02, 10km on Monday. I still ran a total of 60km’s this week and added a 10km bike ride. In the future I will add more cycling kilometres as part of my cross training. I also received the race pack I ordered from RaceKit, a Runner R-Light 30L with the Equilibre R-Light front pack. I will be testing it out in the week to come.  

Overall it has been a week of running for the fun of it. I also spent a great deal of time researching nutrition and will shortly share what I have found, as well as my personal experience in testing some of the ideas and theories. Hopefully it will be of benefit to some of you as well.

Congratulations to my wife who ran her first 10km today.

Thanks for visiting my blog.

Genis 

Friday 9 March 2012

Running Shoes






Having logged around 600km’s since early January 2012 in my Nike Structure 14’s, I decided it’s time to get a new pair of running shoes. In the spirit of experimentation I set out on Saturday morning with some expectation to the local sport megastore close to my home.

Two things to note, though: (1) My Structure 14’s are by no means run-out, but the off road running on my long run is becoming more and more uncomfortable, indicating to me that it might be best, in the interest of avoiding injuries to get a new pair of running shoes. (2) I will continue to use my Structure 14’s on my daily 10km runs, as this is predominantly on a tar surface, for at least the next 6-weeks, before retiring them to casual ware around the house. This is of course subject to me being able to convince my wife that the shoes are suited for casual wear. I recall her statement that the colour of my Structure 14’s was not suited for public wear. In fairness my Structure 14’s are a very intense shade of blue, so my wife may have a point.

But I digress, so let me return to the acquisition of shoes. The selection available at Sportsman Warehouse was impressive. A running circuit in that shop provides a suitable environment for testing before buying, and the staff members have a decent knowledge of the products on offer.

I decided to review a number of shoes that had found their place on my shortlist. My criteria for a running shoe are obviously directed at finding a shoe that I can continue to use throughout my training, and at the Marathon des Sables event. It has to be a strong shoe, capable of handling the environment, sand, excessive heat, freezing temperatures at night, stones, have good traction for the areas where we cross uneven terrain, be light, but most of all fit well enough to prevent blistering, while being able to absorb the continuous pounding of high mileage.

Weeks of reading reviews produced a shortlist of the following shoes, which would suite my specific running style and foot preference. I generally go for a neutral shoe with good absorption or rather cushioning properties, to use the correct running term.


Short List
The following shoes were on my shortlist. I spent a great deal of time assessing each shoe against my own personal criteria. This included elements of weight, how well the shoe is constructed, and its ability to breathe while still able to keep sand and stones out, and its ability to cushion running impact, which is a real priority for me. These elements formed the basis of my own criteria, and many of my readers will have very different thoughts and ideas on what is appropriate for them.

However, I do believe that the reviews and links provided has some merit and will provide some food for thought.

Make
New Balance
Nike Air
Inov8
Type
Trail Shoe
Trail Shoe
Trail Shoe
Overall Rating
Good
(3.2)
Excellent
(4.6)
Very Good
(4)
Model
00 V2
Alvord 9
Roclite 285
Specification
Good luck finding it!

Construction
Average (3+)
Average (3+)
Average (3+)
   Heat Resistant
Average (3)
Average (3)
Average (3)
   Cold Resistant
Average (3)
Average (3)
Average (3)
   Bonding
Very Good (4)
Very Good (4)
Very Good (4)
   Sand
Average (3)
Average (3)
Average (3)
Traction
Good (3)
Very Good (4)
Very Good (4)
Weight
Good (3)
359g
Excellent (5)
283g
Excellent (5)
285g
Comfort
Very Good (4)
Excellent (5)
Excellent (5)
Fit
Very Good (4)
Excellent (5)
Excellent (5)
Absorption
Good (2)
Excellent (5)
Good (2)
Price
R1100
Excellent (5) value for money at R700
R1200

My eventual choice was the Nike Alvord 9 trail running shoe.


Alvord 9 Running Experience

I took my new Nike Air Alvord 9’s for their first 10km run on Monday. The experience was pleasant with the shoe providing much needed cushioning even with the added 7,5kg’s of my race pack. At an average speed of 9,5km’s/h with around 25% off-road the shoe was comfortable, absorbing running impact efficiently. On the off-road sections the shoe had adequate traction with excellent breathability even at 31 degrees Celsius. In general one of the best shoes I have had the pleasure running in, in recent months.

The shoe might not be suited to a desert race such as the Marathon des Sables. I am not convinced that it will in its present design keep sand out. It might be that gaiters glued to the side of the soles might solve this problem. I will most definitely test this in the future and provide some feedback. The truth is that I was so impressed with this shoe that I returned on Tuesday to buy four pairs for me, and a pair for my wife. My five pairs should give me around 3,000km’s of use at around 600km’s each. I know that this is around 60% of what I can expect to get out of my shoes; however, my previous heel injury has made me a little paranoid so I try to change shoes before the cushioning starts to diminish. So with my reserves stacked in my cupboard I should be good until the middle of August this year.


Future Shoes to Test
There are, however, dedicated desert running shoes that I will consider testing in months to come. These shoes have been tried and tested within a desert environment, and one specifically within the Marathon des Sables.

Lookout for my review on the following shoes in the future:

UK Gear PT-03 Sandproof Desert/Hot Environment Running Shoes
This shoe has apparently been designed for an extreme heat environment, is durable with excellent cushioning. It is claimed to be sandproof when used with Gaitors. It is the approved US Army Running shoe and has been tested in Afghanistan and Iraq. The manufacturer claims that this shoe is in use in the following armed forces: Germany since 2004, British since 2004, US Air Force Academy since 2007, US Military Academy West Point since 2008, Polish Special Forces since 2008, and the Gurkhas since 2006. And to top it all this shoes apparently weigh only 385 grams. It also has spousal approval, with my wife thinking that it will look cool with some jeans. I do insist, however, that I will not be running the MdS with jeans.


New Balance 1100
The New Balance 1100 or M1100MDS is the official shoe of the Marathon des Sables. It weighs in at 388 grams, incorporates a microscopic velcro-closure gaiter to keep the sand out and has been tried and tested in the most extreme of environments. My impression is that this might be the ultimate MdS shoe. My wife, however, gave it a run only status. On her rating scale this shoe is not cool and she can’s stress it hard enough that I will not be wearing these with my jeans before, during or afterwards. In short, it might be a brilliant shoe for the MdS, but it has my wife’s fullest disapproval for casual wear.




Teva Desert Shield
The Teva’s Desert Shield was custom made for Teva’s sponsored athletes. Beyond this I know very little about the shoe, but will definitely do some homework to get on top of a shoe that might have a much wider application than just the MdS desert race.



My final shoes to examine are the shoes on offer by Salomon, which are also claimed to have been made with the MdS in mind.

Thanks for visiting my blog, see you soon.

Genis


_____________________________
Reviews




Sunday 4 March 2012

Eating Strategy Experiment




Please note that my comments below are my present understanding of the various processes that come into play and are not claimed to be absolutely accurate or authorative. It is an experiment and I am reflecting my thoughts about the issue here. I am also experimenting with various refueling strategies in this entry and am providing my rational for these. I will most likely adapt these over time as I gain a better understanding of the process, am able to access additional research and test the various strategies, eating plans and ideas. I will continue to update my eating strategy so revisit this blog from time to time. 

Your comments are welcome!

I am at the stage in my training that I feel the decline in performance during my long run. If I split the distance into two, running each at different times during the same 12 hour period my performance is maintained. This I ascribe, after some research, to basic running physiology, which simply means that my energy stores become somewhat depleted during my long run.


Example of my weekly training:
  • Mon: 10km @ 10km/h pace with 6.5kg weight,
  • Tue: 7km @ 8.2km/h pace with 6.5kg weight,
  • Wed: 10km @ 10km/h pace with 6.5kg weight,
  • Thu: 7km @ 8.2km/h pace with 6.5kg weight,
  • Fri: 26km @ 8.35km/h pace with 6.5kg weight,
  • Sat: REST, 
  • Sun: 7km @ 8.2km/h pace with 6.5kg weight,


The truth is I have done this intentionally. I decided to use the MdS preparation to challenge my own previous knowledge, to experiment again and to find those elements in training, nutrition and strategy that really work.

I therefore went back to the present research to understand the physiological process at work during my running and in specific my long run. My understanding of this process is the following:

  1. When we ingest ‘food’ it is broken down into sugars which are absorbed into our bloodstream in the form of glucose, 
  2. The hormone Insulin is released by our pancreas and moves the sugar from the bloodstream into cells where it is used as a source of energy, 
  3. The glucose serves as an immediate source of energy, 
  4. If there is excess glucose (more than what the cells need as an energy source) it is stored in the liver and muscle tissue as glycogen, 
  5. If during a period of activity, the energy source (glucose) in the bloodstream falls below a pre-determined level, the glycogen is released back into the bloodstream for use, and
  6. If all energy needs are met, the excess glycogen is stored as fat.


The primary questions, therefore, are how much glucose reserves are readily available at any given time, and how much energy will I consume during a specific activity. The aim of answering these two questions is to establish a strategy through which to ensure that energy reserves are easily available for use.


How much glucose reserves are readily available at any given time?

The research seems to indicate that the body is allowed to burn the easily accessible energy reserves (glucose) in the bloodstream up to a depletion point of around 50%. At this point the body switches over to burning fat reserves as a source of energy. For most runners this depletion point is reached at around the 30km mark (or somewhere between 2 ½ and 3 ½ hours). As an average we will work on a 3 hour timeline. Sport nutritionists, therefore, recommend a carbohydrate intake every 45 minutes, which translates to less than 12.5% blood glucose depletion. Through constant replenishment, the reserve does not get depleted and exercise can be sustained indefinitely (in theory).

It is noted that there is a fair level of consensus that weather plays an important role. In warmer weather energy usage is accelerated, which means that refueling should happen more regularly. The suggestion is that during normal conditions refueling should take place every 30 minutes, and during warmer weather more frequently.

There is also the issue of how long it takes from the point of ingestion until the energy reserve is available in the bloodstream. The recommendation that a carbohydrate rich meal is to be ingested 2 to 4 hours before the race may hold the answer.

The following is a rough guide to the time it takes various food types to become available in the bloodstream as an energy source after ingestion:

Food Type
Digestion Rate
Sugar (Sweets)
Immediate
Fruits
Immediate
Carbohydrates
1 to 2 hours
Proteins
4 hours
Fat
6 to 8 hours

This conversion timeline together with research done in the 1960’s and 70’s gave rise to the commonly held belief that ‘carbohydrate loading’ is the most beneficial means of replenishing and maintaining energy levels during exercise.  It seems obvious that a carbohydrate rich meal 2 to 4 hours prior to exercise ensures that energy reserves are at optimal level from the start. With this strategy, maintenance is vital in the sense that an attempt must be made to maintain the blood glucose level at an optimal (undepleted) level.

It is furthermore worthwhile to note that every gram of protein and carbohydrate contains in the region of 16.7 kilojoules, and a gram of fat contains 37.7 kilojoules. Looking back at my most recent training log, it seems as if I consume about 100 calories per kilometre or put another way, around 884 calories per hour, based upon my average overall run time of 8,84km/h. This rate of energy consumption is not standard and differs based upon gender, age, weight and running speed, so has to be specifically calculated.

For me, however, starting from an optimal, fully fuelled, position I will burn about 1761kJ within the first 30 minutes of my run (842/2 x 4.184), and continue to do so throughout. My aim should therefore be to consume 1761kJ per 30 minutes or in my case every 4.3 km’s. As sugars are immediate it might cause a spike in glucose levels with possible complications of its own, proteins and fats may take too long to enter the bloodstream. At first glance this seems to point towards carbohydrates as the food source of choice.

One option proposed is to stock up two to four hours before the run with 400 to 800 carbohydrate calories, and to refuel during the run by taking in 200ml water per 20 minutes, and about 100 calories every 30 minutes (Bean 2006). This plan means that I would start the race with around 3280kJ of energy available from the outset. I would, furthermore, add to this an additional 418kJ of energy every 30 minutes. My energy input during a 3 hour run (at 8.6km/h - 26km’s) would come to 5788kJ’s while my energy output would be in the order of 10350kJ’s. The energy shortfall of 4562kJ’s (1090 calories) must be extracted from existing blood sugar levels, liver and fat stores.


Here is the strategy I used for my experimental run:

  1. I ate 800 carbohydrate calories 2 hours before my run, 
  2. I took 2,0 liters of water on the run to consume over the entire period, and
  3. I consumed a GU energy gel at the start, and one after every 30 minutes of the run.




My Personal Experience:

My use and review of these supplements has to be understood within the context of my present diet. In September 2011 I decided to change my diet to the following:

(1)    No starches,
(2)    No sugar,
(3)    High Protein, and 
(4)    Water only.

I effectively cut carbohydrates and sugars from my diet. At the same time I started to exercise, building my routine up slowly from inactivity (due to a previous injury that resulted in an inactive lifestyle for close to two years), to its present level of 67km’s (38 miles) per week with added weight. During this time I lost 23kg’s, and although I removed both carbohydrates and sugar from my diet had no excessive fatigue or noticeable drawbacks. I recover quickly after a run, am injury free for the most part, and continue to increase my exercise intensity.

My blood pressure is normal at 120/79, resting heart rate is 55bpm and my maximum heart rate increases to 165 bpm at a 2:40/km pace. A recent ECG provided no indication of any underlying cardiac problems, cholesterol is normal and in general I am healthy although my diet is limited to high protein such as, eggs, fish, nuts, and red-meat (± 350 to 400g per day in total) and around 2-3 litres of water.   

I don’t eat breakfast but eat between 30 and 60g of nuts at 10:00am, some dried meat (30 to 60g) at around 12:00 and a dinner that is on occasion made more interesting by adding a tomato, some lettuce or mushrooms. (It is in reality more tasty and interesting than it sounds). Effectively I consume a maximum of 2000kJ’s per day between the time that I get up in the morning until I go for my run. It is obvious that the majority of my running energy does not come from my energy intake but from fat reserves, resulting in my intentional weight loss.

It is clear that once my weight reaches my target of 78kg’s (I am at 82.5kg’s at present) that I will have to increase my energy input to ensure that sufficient reserves are available to sustain my activity. It is for this reason that I decided to experiment with gel based energy sources.


Product

I used the GU Energy Gels which are made up out of carbohydrates and electrolytes. The idea of a carbohydrate energy source is in line with the present focus on carbo-loading that is suggested by the majority of sport nutritionists. It made sense to me that carbohydrates as a source of energy can be timed, is well researched and, according to conventional knowledge, is the energy source of choice.   

It is worthwhile noting that not all nutritionists agree with this, but I discuss this further on.


Taste

I tried three different flavours, Chocolate, Lime, and Strawberry. The taste was generally pleasant although very intense. I had my wife taste the same flavors, her experience was much the same but she described the taste as less intense. I ascribe this intensity difference to the fact that I have excluded sugar from my diet for the past six months. The intensity level of the sweetness of the product dominated the taste in my mouth. It took me more than 5 minutes to get the first gel down.
During my run I consumed each sachet in about 30 to 40 seconds at the 30 minute intervals. The taste was so intense that I felt nauseas. Again, I think this had less to do with the product and more to do with the sudden dietary change I was inflicting on my body.      


Effect

I experienced no noticeable effect after taking the gel supplements throughout my long run. I still had, as before, a difficult patch at between 17 & 18 km’s (which always seems to be on the same uphill) and ended feeling much the same. My recovery afterwards is no better. Again, I believe this has more to do with me than with the product. The gel felt heavy in my stomach, resulted in slime in my mouth and generally made me feel nauseas.

I think that I might have stumbled upon an explanation for this in an article published in the IronMan South Africa magazine (Greenfield 2012). I extracted the relevant statement:

“Most triathlons are relatively aerobic sports, and many training sessions and longer races do not necessarily use sugar and starch as primary fuels, but rather rely on fatty acids. From a biological perspective, this makes sense, since carbohydrates can be rapidly depleted, and the body can only store a few thousand calories from carbohydrates, but tens of thousands of calories from fat”.

“If an athlete is eating primarily pasta, bread, white rice, soy, processed meat substitutes, non-organic eggs and dairy, and drink a lot of fruit juice, not only could they be consuming excessive and unnecessary carbohydrate that they are not actually burning for their sport, but they may also be running the risk of developing deficiencies in essential fatty acids, amino acids, vitamin D, iron, B12 and minerals”.

“Nora Gedgaudas, a certified nutritional therapist and author of Primal Body, Primal Mind, explains it this way: Fat, in the form of ketones (broken-down fatty acid by products) and free fatty acids, is the preferred aerobic fuel for the heart and other muscles, and ketogenic adaptation provides a more steady release of even-burning and sustainable fuel. It can take a good three or four weeks to adapt to a fat-based metabolism, following which performance has been shown to be superior.”

“Nora explains that you get good at burning fat by depending on fat in the absence of carbohydrates, not by constantly depending on and burning sugar for fuel”.
     
My protein based diet translates into a fatty acid diet. Over the past six months my body has become efficient in burning fat. It has lost, to a great 
extent, its ability to process carbohydrates and sugar quickly and efficiently, which means that the gel supplement uptake in my body was inefficient. This has nothing to do with the product and everything to do with my body.

There are a great number of performance athletes who find great benefit in using these same gels.


Alternative Views

There is also mounting research that discards the idea of carbohydrates as a beneficial source of energy. The following links will provide some interesting information:






The following authors also provide some interesting reading and research: Gary Taubes, Mark Sission, Dr Westman, Pierre Dukan, Loren Cordain.     


Conclusion

My conclusion is that energy supplement gels did not work for me; however, there is no evidence to suggest that it won’t work for other runners. My personal physiology indicates that I should maintain my intake of protein and fats. This means that consumption timing is of the essence if I am to ensure a constant performance during an ultra-event. 


Future Strategy

My focus will now shift towards refining my present diet, and not necessarily changing it. Keeping in mind that every gram of protein contains 16.7 kilojoules, and one gram of fat contains 37.7 kilojoules, I have a need based drive from which to devise a simplified and sustainable strategy.

For example, as calculated earlier, I need around 1761kJ per 30 minutes. This can be provided through the consumption of dried beef consisting of 30% fat. Such a 30/70 fat to protein ratio delivers 23kJ’s per gram translating into a requirement of 77g per 30 minutes. A 24 hour 100 miler will require 3,7kg of dried meat. This is just a crude example and is in need of a balanced composition refinement.

Over the next few months I will refine my food energy source diet, test this in late July 2012 when I run the Washie 100 mile race, after which I will report back.

Thank you for visiting my blog, please come again.

Genis


________________________________
Sources:

Note: 1 Nutritional Calorie is equal to 4.1868 kilojoules of energy.

Greenfield, B. 2012. IronMan South Africa. 70.3 Edition. 2012 Spec-Savers. Page 102-106.

Bean, A.(ed) 2006. Runner’s World Best: Competitive Running. Rodale, London. Page 78-79.







Washie 100 Miler: