Marvel Slam 2022 Update

We created the Marvel Slam 2022 due to the fun we had with our small Titanic Slam in 2021. The basic idea is to promote the style of running we like most and to enable the community to participate in that. All details on the challenge and conditions can be found at acceptnolimits.eu.

Marvel Slam Page @acceptnolimits.eu

With now almost 4 month into the Marvel Slam it looks like our plan does work out.

Runners who accepted and entered the competition did not complain about missing information – they know it is part of the challenge to plan and prepare yourself independent of everything around you. It is up to every individual runner when to start, to chose with whom they may want to partner or if they want to conquer one or more of the tracks alone – there is no organisation. The Marvel Slam community lives independently, useful information and experiences are shared amongst – and only amongst – the runners and help/support is offered both with and without being asked for. Exactly how we understand the concept of long-distance-running.

And what performance we already saw… We saw them fail, we saw them coming back (and once even coming back a third time) to finally conquer one of the tracks. We saw impossible situations and we saw a few of them solved nevertheless. The overall success rate of 28 attempts is 43%. So it is still more likely to fail than to succeed. We will have really interesting rest of 2022 within the Marvel Slam.

How many of the 40 runners will be able to complete all 4 tracks within the given limit of 48h/track? How many more great stories of success and failure will we told? How many of the runners will not accept their limits and go beyond?

The newest habit is to just post the live-tracking link into the Marvel Slam community group without any pre-warning and the last attempts have been started and finished of one runner alone. We like that a lot. Being remote is a nice experience. Keep on pushing.

*** LIVE – JUNUT239 2022 – LIVE ***

After a few weeks with almost no running it is time to spend some time outdoors again.

Time to strive – time to live remote.

We will be in Bavaria running the JUNUT – the first time for me to run down there. Follow this post for pictures, updates and the below link for the usual dot watching.

Start = Friday 1500 – Cutoff = Sunday 1530, 48.5 h for 239k and 7k D+

An overview on cutoffs and general timing:

https://junut2022.legendstracking.com

Das Rennen wurde nach 6h bei Gewitter abgebrochen.

Outlook: JUNUT239

Someone told me off for all the throwbacks (but I mean: how nice was LT272).

But yes – it is time to move on – so next stop: JUNUT. Heard a lot of nice stories about it and had this one on the list since a few years. JUNUT was part of the Millenium Quest – finish 4 of the longer races in Germany within one saison: JUNUT (239 km), TorTour de Ruhr (230 km), Hexenstieg (220 km) and Wibolt (320 km). This Millenium Quest does not exist anymore but all 4 races are for sure worth to run.

We did the full TorTour de Ruhr back in 2018 and in a few weeks we will finally have the chance to have a try on the JUNUT239. Really looking forward to it!

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Sleep Deprivation

Sooner or later during long distance running attempts the moment of tiredness comes. As this is a fact we better discuss ways and means to deal with this.

What does science say?

Looking at two publications:

[1] A group of 636 ultra marathon runners answered a questionnaire. Amongst the questions with regards to normal sleep behavior and the expected findings (the participants sleep a bit more on weekend compared to weekdays, on days without work more people were doing small power naps during the day) these people have been asked on their strategies how to deal with sleep during ultramarathon races. Around 74% if the study group replied that they do have a sleep strategy which meant for around 55% of them to try to increase sleep prior race day. 21% of the study group reported that they do have a strategy to manage sleep DURING the actual race – the micronap strategy was the most named strategy. From this data a subgroup was further analysed with the finding, that there is some sort of correlation of race duration and sleep time: the longer the race, the more they sleep.

[2] A systematic review on the napping behavior of athletes and how it impacts performance looking at all available literature. The key conclusions are that athletes may want to consider a daytime nap between 20-90 min duration between 1 and 4 p.m. (not later) and may want to think about a 30 min nap prior a long training run or race. Both will ease/delay the impact/onset of sleepiness while running and generally leads to a better performance.

There are some more but not too many articles about sleep behavior/deprivation in ultra running. Most focus on the sleep behavior of athletes in general and how this relates to performance. A general tendency, especially in the view of the above is: take care that you do have a healthy, good quality sleep; perform a nap in the optimal time window during the day; sleep a little more in the days/weeks prior a race and have a little nap before you actually start.

What does experience say?

And then there is life.

Life does not care at all on what would be ideal; life is amazing in giving you sleepless nights right when you are in the important prior race period; you job simply does not allow you to nap (depends on what you work) and your lovely kids keeping you awake anyway at anytime. If you can make use of the knowledge above, perfect. If you can’t – well you have to live with this as well. There are some hands-on experiences how to deal with sleep while moving for 24-64 h (one to three nights).

Do not deny the sleepiness for too long. Its ok to ignore it or work against it fo a certain period of time but at some point the problematic effects become too dominant: you forget to eat/drink in proper intervals, you tend to stumble and fall and navigation is no longer possible. There is a variety of big mistakes when being sleepy you definitely want to avoid. So take a break.

During long race/runs with sheltered and warm sleep possibilities a longer nap of up to 1 hour really makes a difference on the situation and your feeling. If you are lucky it recovers you completely from sleepiness (at least for the night you are in).

If you are in situations where indoor/sheltered sleep is not possible or forbidden you need to shorten the breaks. Everything from 5-30 minutes in a nap-format can help. If you are unlucky you will need these type of naps several times in one night to make it to the next morning. Don’t be angry about that – this is another loss of energy and time (and leads to bad decisions as well).

Try to find the best place for your nap. You may want to stay as dry as possible, it should be possible to lay down without massive problems (although some runners report that they slept while standing in the rain), it should be protected from wind (do not sleep on top of anything) and you may want to stay out of private property.

Set an alarm clock. Make sure you will be able to hear the sound (e.g. sleep on your smartphone).

During colder/wetter weather conditions it is handy to use one of these emergency blankets/foil/sleep bags you carry with you anyway. Take off your jacket and backpack (and more clothes if you are still able to undress and dress yourself), wrap yourself completely (gold outside) and lay down. This will keep body and muscles warm, will dramatically increase the nap sleep quality and reduces the stiffness when starting off again. Take the foil with you for your next stop. That is one of the reasons why you should always pack two of these emergency blankets. One for sleep brakes, one for emergency.

Furthermore it will help to regularly fuel your body with something to eat and drink in short intervals during the night (and during the day as well). Prevents your system from shutting down completely and ease the sleepiness a little as your body has something to do. Make a game out of it: every 5k I eat a little something and drink a few ml.

Last but not least: remember the first one of the two rules: never quit at night – it will get better during the day.

Talking about rules – the second one of the two rules is: never quit during the day – there is simply no point in doing this.

References:

[1] Martin, T., Arnal, P. J., Hoffman, M. D., & Millet, G. Y. (2018). Sleep habits and strategies of ultramarathon runners. PloS One, 13(5), e0194705. doi:10.1371/journal.pone.0194705

[2] Lastella M, Halson SL, Vitale JA, Memon AR, Vincent GE. To Nap or Not to Nap? A Systematic Review Evaluating Napping Behavior in Athletes and the Impact on Various Measures of Athletic Performance. Nat Sci Sleep. 2021;13:841-862. Published 2021 Jun 24. doi:10.2147/NSS.S315556

*** LIVE – Duinhopper – LIVE ***

#northbound #vakantiedeluxe #hvh->denhelder #legendstracking #hophopdontstop #duinhopper #trainingforkate

LIVE: https://tim-weissbach.legendstracking.com/

Info: https://www.acceptnolimits.eu/events/duinhopper/

„Take your time, play the long game, embrace the boring, the difficulties, the uncomfortable. This is how it will happen.“

Maxime Lagace

Start: 01.10.2021 2130

Updates:

Finish: 45:35 h

Tired of Running

There are sometimes phases in which running (especially long-distance-running) seems to be so far away that you slowly really disconnect from that world. Finally retired from that bullshit with no way back. Either it is because of injury, other things in life which need all of your time or a long down period from a previously encountered great victory/huge defeat (its really the same in long-distance-running).

In the beginning it’s a weird feeling: you open e.g. Strava, one of the (un)social networks or your Garmin Connect app and everyone – EVERYONE – is running like hell. And this does not feel nice. All of them (some of them are even your friends) are so strong and running long distances as if it is nothing. Again and again. Meanwhile you sit at home looking into the dark night outside unsure if it is regret or relief that you are not out there with them. Then you silently close down the live tracking page, switch off your PC and go to bed.

With a little bit more time into your new running-free life this heavy weight lifts a bit. You start to feel better and are happy for them who are running. You are able to applaud again, cheer with them and even support them while they follow their running dreams. Further and faster – beyond all boundaries. But this is no longer your mission.

When you stumble over your running shoes or your running gear you sometimes have to smile a little. A faint smile from far, far away. What infinite amount of hours you used all that stuff. All those dark and painful nights, all those shivering beginnings/ends of days where you felt like the tiniest and weakest particle of dust in this huge universe. Good that this is the past. Good that this is over.

But is it?

What if …? – what if you open your database one last time and check for that one track you drew ages ago and never ran? Just look at the GPX. Remember how you created this file. What a fool you have been back then. How could you honestly think that these connected dots would make a nice adventure? How could you think they really matter?

Somehow these unanswered questions also do not feel great. Quite the contrary.

And now?

Lights in the dark.

***KATE180 LIVE***

What should have been a group run was cut down to the two of us – what should have been flexibel, spontaneous and for idiots only is now even more flexible and spontaneous. No idiots though.

In around two hours we will be off. Out there again. For no reason.

Although we may miss our friends we will try to have a fabulous time. It is time to start a new challenge – lets finally kick-off our Slam. It is the bond between ultra runners that unites and pushes us. In NL and DE there are in total 8 runners attempt to finish 200k+ distances starting today. Apart but united. Not noticed by many, understood from only a few. Amazing how quickly this escalated.

Live-tracking of the two of us below:

http://kate180.legendstracking.com

Joint Forces

I think I shared the story on how it all began quite some times. But to wrap it all up – it started with a funny live-tracking link I found on FB back in November 2016. I was amazed as only two runners seem to run a 180k distance somewhere not too far away in the Netherlands. Without any reason and without much attention. I then contacted the FB page of that run with the question if there would be another event like this. This was the 7th of January 2017. Turned out there was another run in November 2017. The rest is history: LEO180 2017, 2018 and 2019.

It took me quite some years to decide if that day back in Januar 2017 was a good or a bad day after all but in 2019 I could finally let go and make peace it. Turned out the guys over there run a nice internet page https://www.acceptnolimits.eu and it turned out that the 4 of us started to meet from time to time for whatever reasons and started to develop a certain kind of friendship. And by friendship we mean 50% hatred, 49% of irony and bullshit and 1% of respect. You may note that this is a strange friendship and you are totally correct with that assumption. Most of the times we just invite ourselves to stupid or hard or stupid and hard (social) runs or races to find out if we are stupid and tough enough to do it. Most of the time this is the case. So this became a good tradition.

Here are a few moments I really hated them:

But we have had some moments of joy as well:

So it was bound to happen what we have been working on within the past months. acceptnolimits.eu and pfadsucher.com joint forces and came up with a 1-year-challenge consisting of 4 runs. We will use the 2 existing runs hosted by M&M in NL (or at least parts of it), run number 3 will be contributed by us with start and finish in Aachen and we made up our minds and found a ridiculous run number four which will take place in BE. To be nice to the world we will only challenge our friends and will not give away a lot of details. Just another stupid idea of underground ultra running. We will give away the GPX files to our participants only, they have one year time starting next Friday (30.10.2020) to complete all 4 runs. Multiple attempts are allowed if failure may happen.

The coronavirus destroyed all our hopes of having at least some shared adventures but in the actual situation we will need to split even the smallest group of runners as we are coming from three countries (and plan to run in all three of them) and we will need to face the runs even more alone and more secret as we initially wanted it to be. But it is like it is. And it is going to start soon…

From behind the curtain we will follow GPX tracks again. We are bound to fail and that is one of the reasons why we even consider to start. We will obviously start with the race in Germany:

Behind the Curtain

Winter is coming. Soon the running season is over and the ultra running season starts. Finally all the hustle and bustle ends. The trails are slowly but surely emptying again. It gets colder and darker. Rare sunlight spreads over half-frozen muddy, dirty and lonely trails. One is the only human striving through the nothingness. The breath freezes to clouds of mist in front of the headlamp and the crunch of the trail shoes on frozen ground is the only noise to be heard. Miles are coming and miles are going out there in the fresh, ice-cold and crisp shapes.

Blurry figures on the move.

As it will be Corona-winter too and with rising numbers nothing is certain and granted. We are not sure which of our plans will become reality but we want to be prepared.

So my friends and me sat together to review ultra running. Not that ultra running in general was in question but I think there is one thing that unites and drives all of us: the longing of this one feeling. In our post-LT 250/500 race reviews we have been discussing quite a lot about our personal experiences out there and the moments we talked about most were not the ones full of joy or success. But the moments in which one finally understands and accepts the vastness of the surroundings and what a small piece oneself is in this big puzzle. The moments of exceeding the obvious borders the race puts upon you and the awareness that there is more beyond. VPsucher came back from his 360k DH win with similar experiences of sheer existence in the middle of the dunes with no human around for hours. It is a lonely but great feeling. Remote. Tackled. Beaten. And yet: moving and full of determination to finish.

One of the special moments in 2020. And I was only the one taking the picture.

We started to create something to share these moments together with a small group of similar-minded runners and friends. Running and racing on the grounds and in the areas we love with a certain level of difficulty. Rare-support to self-support events of pure running. Enjoying the art of creating the GPX-files and looking forward to fill them with some running. The set of runs we came up with will be challenging enough to have plenty options to fail. We combined them to a set for the real collectors among us.

We may spread the rumours when it seems applicable. Or we may not. Behind the curtain we will do some running of the type we think running should be: low-cost, free of limits, simple and pure. The paths ahead are laid out. Who will be able to follow them until the very end? In a good, old tradition it is meant to start around Halloween 2020.

On? On!

Bürogespräche – Eindrücke aus dem Home-Office-Alltag

Das Home-Office hat den schönen Vorteil, dass einige Eindrücke aus dem Büro-Alltag festgehalten werden können; wie zum Beispiel, wenn wir uns darüber austauschen, wie wir mit den Challenges umgehen, die uns unsere Mitmenschen stellen. Hier ein kleiner Schnipsel zum Corona Skyrun des Schinders:

Des Schinders Skyrun

Danke an den Schinder für diese daheim ausführbare Challenge. Sie bietet 1364 kleine Perspektivwechsel am Tag und hat den schönen Vorteil, dass ich sie durchführen kann, ohne mir in den anderen Challenges da draußen zu viel Freude vorwegzunehmen.