Introduction
This year’s Kalahari Augrabies
Extreme Marathon was generally cooler, but no less tough than before. As with
any multi-stage event there are mistakes that are made, elements that are
underestimated by the runners but these are balanced by the many personal
victories and achievements that we as runners experience multiple times during
the day.
This post-race report has two
elements, on the one hand I discuss, as always the highly technical elements. I
look at how the theory and research match up to the actual runner experience
and performance. However, I also share some of my personal experience and views
here, so I hope you enjoy this post-race report.
Pre-Race
2013 was an intense race year in
that I completed the Addo Elephant run, the Marathon des Sables (MdS) and my
second Kalahari Augrabies Extreme Marathon (KAEM). I distinctly remember that
on day three of the MdS in Morocco, thinking to myself that maybe I should cut
back and do only one multi-stage race per 12-month cycle. However, as most
adventure racers and multi-stage racers would confirm, by the time you cross
the finish line, these cautionary ideas fly right out the window and we start
to plan and look forward to the next race. As so it happened, that four weeks
after the MdS, I started training for the KAEM. This time, around, however, my
training became even more scientific than usual and I applied many of the
things I had learned from the preceding two years research and in specific the
research I conducted during the MdS.
Changes were made to my training
program, my food, race pack, kit and many additional aspects, including me
‘tapering’ for the first time. The two weeks before the KAEM, I started
‘tapering’, this included very little in the form of training and exercise and
very much in the form of food. My standard regime is the exact opposite, little
in the form of food (however, nutritional value is high) with a high activity
load. Therefore, tapering was a very difficult process to keep up taking as
much, or possibly even more, discipline to execute as training does.
Eventually the day arrived to fly
down to Upington and start the pre-race process of race briefings, medical
checks and kit inspections. It is, as with all these races, an exciting time
where we meet the other runners in person, often for the first time. There are
old faces, familiar members of the racing fraternity (or specific race family),
and new members to meet. Among these new faces are the ‘novices’ to multi-stage
endurance races. These ‘novices’ are often highly experienced marathon and even
ultra-marathon runners who try their hand at multi-stage races. Other ‘novices’
has had a multi-stage race on their bucket list and will do one or maybe two in
their lifetime.
It is this mixture of people from
all walks of life, from various countries and each with their own objectives,
goals, abilities and fears that makes multi-stage races such an enduring and
often life-changing experience.
And it was among this sea of
expectation, excitement and fear that I met my roommate (for the pre and
post-race period). Altus Schreuder, an intelligent and well-educated person
with a great nature and with whom it was easy to communicate (thanks Nadia; you
know how to group us). Altus was a multi-stage novice and had his concerns as
we all do, even the more experienced among us. We had many chats, recalculated
food and kit content and discussed race strategy, tactics and personal
maintenance in the days leading up to the start of the event.
Race Summary
(Technical)
Day 1 (19 October 2013)
And so it was that we set off on
the Saturday the 19th of October 2013, from the Augrabies Falls
National Park. Within the first few kilometres we were running in a light drizzle;
which meant that once the ‘rain’ had stopped the humidity went up, something
that was unexpected. My previous KAEM race was just hot and dry with little
humidity (compared to where I train), so experiencing higher than expected
humidity was the first surprise the desert had in-store for us, but it wasn’t
the last.
The distance was relatively high,
at 26km’s, for a 1st day, which is usually used for acclimatisation.
Although we started in cooler weather the temperature peaked at around 35
degree Celsius with a moderate average of 30 degree Celsius for the day.
Elevation gain was a reasonable 336 meters. The final few kilometres to the
finish, from the last check-point (CP), was tough with a very steep ascent down
to the river’s edge, followed by boulder hopping and a final sandy river bed to
the end.
I clearly remember selecting my
kit for KAEM 2013 and looking at the two sleeping bags in my collection, the
one rated with a 5 degree Celsius and the other with a 10 degree Celsius
comfort rating. Using KAEM 2012 as my guide I decided to pack the 250g lighter
10 degree Celsius bag, because the Kalahari does not dip that low at night. How
I came to regret that decision. The first night was windy and cold and I found
it difficult to sleep, something I am not known for. This repeated itself
throughout the race which added a new dimension of difficulty to the event.
Sleeping badly is as bad as running hungry, it eats away at your mental
toughness on the one hand and on the other results in you starting each day with
a higher fatigue level than what is comfortable. It is a compounding issue,
where environmental factors plus physical and mental race strain together
impacts upon your overall condition.
And as always it is the spirit
among the runners, both on the route and in the camp, which plays an important
role in how you will perform and to what extent this race is enjoyed by each
runner. This year’s KAEM did not disappoint, great company, lots of humour and
great evening conversations meant that at the end of every long day there was a
sense of belonging where the shared experience and hardship bound everyone
together. And as always, it is the crew along the way and at each CP that
provides encouragement to each and every one. It is their tireless effort,
smiles, kindness and words that motivates all of us to push through to the next
CP. The crew lies ceaselessly, they are experts at it, but they persist, they
tell us how well we are doing, how great we look and how easy the road is from
here, it is all lies but it achieves one thing, it provides a moment’s reprieve
from the reality of the pain, the tiredness, and the mental anguish, and
ultimately provides hope. I personally think that is the mark of a great crew,
the ability to let you leave their CP, or aid station, refreshed, in good
spirits and with a little hope.
Day 2 (20 October 2013)
Day two was a 33km run, that saw
us as ascend 643 meters with an average temperature of around 23 degree Celsius.
The cooler and wet weather persisted which meant that although cooler the
humidity was taking its toll. “Dead-man’s” gorge posed a real problem and I
soon realised that my Salomon’s, although having great grip for running over
rocks, are useless when you have to climb a near vertical rock that is soaking
wet, but persistence and a positive attitude prevailed and I ran to the end of
day two enjoying the scenery, cooler weather and simply relishing the moment.
This last point is often
neglected by many runners who seem to forget why they are there in the first
place. Yes it is a race, and there is a certain pressure that goes along with
competing against the clock, yourself and other runners. But multi-stage
adventure racing is so much more than the competition; it is about you as an
individual losing yourself in the moment, finding the silence, and solitude to
hear the voice of your inner child. It is here where we, for a moment, come to
understand what is important in life, who we are, and where we are heading. I
hope that every person on the planet will come to experience this state of being;
it is a place of normality where we are stripped of all the illusions of
strength, power and grandeur, and where all that is left, is our vulnerability
and our dependency on minimalistic simplicity. It is here where you are simply
human again, it is the most invigorating and beautiful place to be, so next
time you are out there, live in that moment, it will change your life for ever.
Day 3 (21 October 2013)
Estienne, our race director, lost
his aptitude for mercy at the end of day two, and day three started with a
relentless climb out of a gorge. Although the temperature was still somewhat
cool, peaking at 30 degree Celsius, and averaging at 22 degree Celsius we had
an elevation gain of 621 meters for the day, most of which was covered during
the first two or three kilometres. However, once on the top of the mountain the
rolling hills showed the beauty of the green Kalahari. The desert sent us a
cool breeze that restored us after the initial climb. It was also the day
where, once we came out of the mountains, the sand didn’t seem to end for a
moment.
Although only 30km’s, the day had
other stresses. The first three days was nearly behind us, and what was waiting
on the other side of the night was the notorious long-stage. By now, the
injuries had turned from moderate discomfort to really painful, the feet was
tired, and for some blistered, and physical and mental fatigue was well
underway. The ‘ideal’ way to start a 78km run with a back pack…this is after
all why we are here.
Personally, I was in good shape
with no real injuries or blisters. I didn’t feel fatigued and I ascribed this
to my race nutrition and general physical conditioning that preceded the race.
Experience, planning and preparation, these three things are vital components
in your armour when you set out to run a multi-stage ultra-endurance race.
Sleep was restless for most and
the morning of the fourth day came far too quickly.
Day 4 (22 October 2013)
The long stage had finally
arrived, it would see us run 78km’s in an average temperature of 27 degree
Celsius. Although our elevation gain was only 147 meters for the day, our
overall ascend and descend was well in excess of 800 meters. To start off we
had some sand but this was limited by Estienne’s standards, there was a certain
monotony to some elements of the route that challenged runners more mentally
than physically. I was fortunate enough to have a great running partner, Andy
Boyle. The two of us stayed together from the beginning of the long stage to
the end and Andy, a novice, helped me more than he realise…thanks Andy!
The long stage was, how could I
state it clearly, looooooooooooooong. The two of us employed a strict 20km
eating and maintenance regime which ensured that we never came close to the
depletion point. It was great running with a fellow runner who was there to
live the moment as I was. After sunset, and before the moon rose, we stopped
for a few minutes, laid on our backs with our eyes closed. When we opened our
eyes the sight of millions of stars was overwhelming. Later we sat looking at
the moon rising at the second last CP for the day and before we knew it we ran
across the finish-line. The daunting long stage was now behind us and tomorrow
would be our well-deserved rest day.
Day 5 (23 October 2013)
Our rest day was, as in 2012, at
the river. This beautiful site has so many reasons that make it special, the
least of which is that we can just rest for an entire day. Yes we do nothing
but eat, sleep, talk and swim, now that is what that inner child is screaming
for every day. But what makes this so special is the fact that I was awoken
with the call of a fish eagle, to those that have heard it, it is so distinctly
Africa and so beautifully natural, it brings a calm that is enforced by the
sound of the water flowing over rocks a little further downstream.
During the day, I took, as many
other runners, a quick swim; we ‘washed’ some clothes and generally had a great
day. The temperature was picking up and I repeatedly woke up during the day,
lying in a pool of sweat. It soon became clear that this cooler weather was on
the way out, and the two remaining stages were not going to be easy.
Day 6 (24 October 2013)
Early morning we set off on our
43km run that would see us end the day 890 meters higher than where we started.
This means that we were climbing gradually for most of the distance with
temperatures reaching as high as 37 degree Celsius. But it wasn’t the rise in
temperature that would be the toughest part of the day, but rather, the wind.
The Kalahari wind blew its fine sand creating a haze that limited visibility
and caused as much dehydration as what the heat and sun does.
The route, however, was stunning
and at around the halfway point for the day, I decided to test how far I could
push my heels with the new inners that were made in Belgium. From this point
onwards, I would be running alone, pushing hard to see at what point the heel
pain would return. The risk, for me was minimal, I knew that even if my heels
blew out as they did during the MdS that the distance left, (around 43km’s to
the end of the event), I could walk it and still finish in-time.
I pushed and reached a very
reasonable pace of 05:15 per kilometre which I was able to maintain for a five
kilometre distance before some heel discomfort set-in, I backed off a little
and reduced my pace to around 08:00 per kilometre. I ended the day with a nerve
being pinched in my right gluteal muscle, this caused some discomfort in my
right calve. The physiotherapists worked on it and I returned to spend my last
night out in the Kalahari. The pinched nerve I ascribed to the fact that my
legs had not been able to maintain such a high pace for years, the stress, and
possible shock to my system had some repercussions, but the knowledge that I
could manage the pain effectively, and without the use of drugs, was
empowering.
Day 7 (25 October 2013)
This was the last day and my new
found pace limit was going to be tested again. I ran the final 26km’s at an
average pace of 07:58 per kilometre peaking at 4:58 per kilometre. Once again
we ended at an elevation that was 277 meters higher than from where we started,
but this is somewhat misleading as our total ascend for the day came closer to
600 meters. The temperatures, were, once again more moderate peaking at 28
degree Celsius.
As the kilometres were covered
two opposing emotions came into play, firstly there is the overwhelming feeling
of victory. This happens when you reach the point at which you know that even
if you would be reduced to crawling that you will finish this race. Yet
irrevocably linked to this is the sadness that you feel, knowing that this
experience would be over within the next few hours or minutes. It is at this
moment that your inner child realises that it will, once again, be pushed down,
silenced and locked away, until you allow it to come out and play with the
other kids again. That inner child knows that it would have to wait, sometimes,
only weeks, but for most of us this would be most likely months, yet for others
that inner child might never be allowed to come out and play again.
Then the end is in sight, we have
run over moon-rock, crossed the stream and now the familiar KAEM banner, with
all the country flags attached to it, comes into view. Here at the end is the
crew, some family members and those familiar faces of fellow runners, who, for
what-ever reason, didn’t make it. And as quickly as this adventure had started
it is over.
Post-Race
The post race activities are
equally busy with a spectacular reward ceremony, the now regular charity
auction, and reluctant goodbyes. And as we part ways we know that it will be
another year before old friends meet up again, and until then, I wish all my
fellow runners a wonderful farewell, many happy miles on the road or the track
and a safe return…see you soon.
General
The ‘cooler’ temperature and the
rain gave the perception that KAEM 2013 was easier than KAEM 2012, but is this
a true reflection of KAEM 2013? The table below provides a summary which I will
discuss briefly.
|
|
2012
|
2013
|
|
Day 1
|
|
|
|
Distance (km)
|
29
|
26
|
|
Maximum Temp (deg C)
|
41
|
35
|
|
Average Temp (deg C)
|
32.7
|
30
|
|
Elevation (meters)
|
224
|
336
|
|
Between 2012 and 2013 there is no significant
difference, the average temperature for the day differed with only around 2,7
degree Celsius, but the total ascend for the day was much higher. As the
distance was shorter the effort required to complete the day did not differ
significantly, from a physiological perspective, from that of 2012. The night
temperature was significantly cooler which has an impact on nutritional
requirement as well as sleep quality. Additional factors to contend with
during 2013 compared to 2012 were the rain and increased humidity. Taking all
aspects into consideration I would say that day one during 2013 was on par
with day one 2012.
|
||
|
Day 2
|
|
|
|
Distance (km)
|
38
|
33
|
|
Maximum Temp (deg C)
|
51
|
30
|
|
Average Temp (deg C)
|
29.9
|
22.7
|
|
Elevation (meters)
|
562
|
643
|
|
In 2012 the distance was higher as was
the temperature compared to 2013. There is no disputing the fact that day 2
of 2012 had a significant physical and psychological impact on the runners.
This made the 2012 run extremely tough. 2013 had cooler weather which suited
most runners, however, the rain and associated humidity added its own
toughness combining this with very cool and even cold night temperatures
added another dimension to the experience. Overall, however, I do consider
day 2 during 2012 to have been one of the toughest run days I have ever
experienced.
|
||
|
Day 3
|
|
|
|
Distance (km)
|
30
|
30
|
|
Maximum Temp (deg C)
|
41
|
30
|
|
Average Temp (deg C)
|
34.7
|
22.3
|
|
Elevation (meters)
|
375
|
621
|
|
Day three during this year’s run
ended-up being a constant climb; this was similar to day three during 2012,
which also started with a climb, however, it was significantly more during
2013. Between 2012 and 2013 there was a significant average temperature difference
which meant that once again the cooler temperatures during this year’s run
gave a perception that it was easier. I would, once again, place day 2 for
2012 and 2013 on an even par.
|
||
|
Day 4
|
|
|
|
Distance (km)
|
78
|
78
|
|
Maximum Temp (deg C)
|
37
|
33
|
|
Average Temp (deg C)
|
28.3
|
26.5
|
|
Elevation (meters)
|
472
|
147
|
|
The 2013 long-run started with a higher
temperature than the preceding two days. This was the opposite during 2012
where our long-run was run in significantly cooler weather. The problem
during 2013 was that acclimatisation was not taking place; the constant
variation between hot, cold, windy and wet meant that the experiencing higher
temperatures on the long-run had a direct physiological impact. During the
2012 race there was some reprieve from the excessive heat, with a cool wind
that made the day much more manageable. 2012 had significantly more climbing
which off-set the cooler benefit compared to this year. Again, I would say
that considering everything, that day 4 of 2012 and 2013 were equal in their
difficulty level.
|
||
|
Day 6
|
|
|
|
Distance (km)
|
43
|
43
|
|
Maximum Temp (deg C)
|
36
|
37
|
|
Average Temp (deg C)
|
29
|
33.5
|
|
Elevation (meters)
|
846
|
890
|
|
Day 6, during this year’s race, was
extremely difficult with lots of climbing in rising temperatures (the highest
for the race) combined with lots of wind. The dehydration effect of the wind
on top of the higher temperatures should not be ignored. During the 2012 race
the temperature was still declining and compared to the shock of day two’s 51
degree Celsius played a less significant role. I recall a light and cool
breeze during 2012 which helped. For me personally the 2013 day 6 was more
difficult than the 2012 run.
|
||
|
Day 7
|
|
|
|
Distance (km)
|
24
|
26
|
|
Maximum Temp (deg C)
|
40
|
28
|
|
Average Temp (deg C)
|
31.9
|
23.1
|
|
Elevation (meters)
|
334
|
277
|
|
I found this year’s day seven
relatively easy although it didn’t differ significantly to that of 2012.
Rating the two day’s on their data only, I would rate the final day of 2012
slightly more difficult to that of 2013, but this would be so slight that I would
be hard-pressed to conclude that 2012 was the winner in-terms of
difficulty.
|
||
Overall, the two (2012 and 2013)
races were very similar in their impact on the runners, something which we tend
to contextualise as difficulty. In essence, distance is distance and any
distance over 5km’s taxes the human body significantly. Adaptability is what
multi-stage racing is all about and KAEM 2013 demanded no less adjustment and
adaptation than KAEM 2012. The 2012 adaptation demand was predominantly centred
on high temperatures, in excess of 40 degree Celsius. However, the 2013 demand
was much more diverse, with runners having to adjust to cold, hot, wind, rain,
and humidity. There were more “roads” to run on this year which was slightly
less taxing on concentration levels.
Again, this year, as in previous
years there were runners that did not complete (DNC) the race. I have, over the
years, and through my research, identified a trend that points to an
overreaction to symptoms of dehydration, as one of the main causes why runners
don’t complete the race. In essence, it is impossible to run these types of
distances, with a back-pack, in such extreme conditions and remain hydrated and
adequately fed. Inexperience of both runner and medical personnel in this
regard, I believe, has seen many runners withdrawing or being withdrawn
pre-emptively. I don’t, for one moment, under play the danger of dehydration
nor do I suggest that a dehydrated runner should not withdraw or be withdrawn
from a race. However, what I do suggest is that an assessment should be made
based upon the individual’s ability to become hydrated again within an hour or
two’s rest at a CP. Most races allow a runner to receive intravenous hydration
by the medical personnel, against a time penalty, and I think that this should
be the first course of action. Post “forced” hydration briefing and an
assessment an hour or two later, should provide a far more accurate measurement
of the true condition of a runner. During dehydration, a certain irrationality
comes into play, combined with fright and fear, this has a much higher
psychological effect than physiological impact, and both runners and medical
personnel must take this into consideration.
A cautionary note to anyone who
considers running the KAEM, once you have your race-book in hand you will see
the name Daberas. This is an area of sand, and more sand, and even more sand.
The dry river beds are dryer and sandier here than at any other place on the
planet. I think this was the place, where during creation, all sand that was
left over was dumped, and for any runner who ever experiences Daberas the word
has as much dread and apocalyptic connotation as what Armageddon or Wormwood
has. So within the vicinity of, and in the actual Daberas area, you have to
manage your fluid intake carefully, your pace, and your overall physical
condition. As I have stated earlier, adaptation is key in any multi-stage event,
and by adapting to both terrain and environment your chances of success are
greatly improved.
The main reasons why runners do
not complete an event are (a) dehydration, (b) foot blisters and (c)
psychological “breakdown”. All three of these are manageable and should never
be allowed to escalate to the point that a runner has to withdraw or has to be
withdrawn. It is all about management, your nutrition, fluids, rest, feet,
pace, thoughts, expectations, goals, etc.
Kit and Nutrition
I feel that my kit was spot-on,
with the exception of having taken a sleeping bag with a comfort rating that
was insufficient for the KAEM this year. I will most probably take my warmer
sleeping bag for the 2014 event and end-up sleeping above it then, but that is
what adventure racing is all about. We take calculated risks and then adapt to
the ‘curve-balls’. I won’t discuss my items here as it was published in my
pre-race report.
My food was spot on, with
adequate reserves. I took 19,312 kCal’s which translates to 0.94 kCal’s per
kilogram of body weight per race kilometre. I had given-away and brought back a
total of 2,241 kCals which means that I had an 11.6% reserve. I didn’t go
hungry during the event, I remained adequately fuelled, and my ‘low’ nutrition
had no significant impact on my performance. So for future events, I will peg
my nutrition to somewhere between 0.83 and 0.94 kCal’s per kilogram of body
weight per race kilometre.
Conclusion
I hope that this entry was both insightful and entertaining,
and hopefully it served to motivate many of you. Once again thank you for
reading my blog.
Genis
