The E-Score

A random group of internet folks (including myself) found Endurance Score on our Garmin watches. We figured that it could be interesting and started to monitor to try to understand what it does, how it “thinks” about life and the bigger picture and ultimately to use it to make fun of each other.

As science seems to be ignoring this important topic

the following summarizes our findings of our carful data evaluation.

Note 1: data were recored on 2x Enduro 3, 1x Enduro 2 (the expensive one) and 1x Fenix 7X (which randomly restarts every 20 km which takes around 2 min). The E-Scores of us are between 7500 and 8500
Note 2: all of the below is 100% true
Note 3: we have a reference group (2x Enduro 3) with E-Scores of around 9500 and they are better runner without a doubt. So the score works.

There you go:

  1. The E-Score takes a random amount of points from you every day. Probably to remind you that the word endurance originates from the verb “to grind“. Its a circle, not an arc!
  2. Once you start to focus on the E-Score it will rise for a certain amount of time. (To give you some initial reward)
  3. Soon after the E-Score will plateau around a number specific to you. Factors influencing this number comprise but are not limited to the following:
    1. the weather forecast at your location
    2. the amount of push-ups you do before going to bed
    3. your BMI
    4. the color of your eyes
    5. the amount of running shoes you have
    6. your favorite soccer club
    7. the number of pets you have
    8. whether or not your tinder profile is up-to-date
    9. the number of followers on your LinkedIn profile
    10. wether or not you wear pants while working
  4. The E-score acknowledges if you follow a structured Garmin training plan: if you do all those stupid threshold, VO2, recovery and long-runs and score all of them at 100% training fulfillment you may not lose points. If you however score 99% or less on one of them you have a problem.
  5. It seems that you gain some extra points if you open the daily push message on your watch from Garmin on X within the first 10 seconds while training. Nasty little insights into the rabbit whole. Garmin usually twitters between 7 and 8 p.m. CET.
  6. The internet says the E-score acknowledges long runs. That is part of the truth. If you do them in min 50% HR zone 3 it may be true – if you stay below that you lose points no matter of the distance.
  7. The E-score acknowledges the olympic distance (100 mile +) with a fixed amount of around 200 points straight away.
    1. If that activity took you more than 24h and if it was an easy course the E-score is reduced by 100 points straight after the first sleep after the run. It feels like winning the lottery with the numbers from last week.
  8. If you end up with a double digit recovery time after a run – don’t even try to run. Try to lower your recovery time. To do so any recorded activity (the longer and the more often the better) EXCEPT running will help. The following list of activities is sorted starting with the most beneficial impact on recovery time reduction. If the activity type is not on the first page in your list you may as apply the suggested type given in (brackets):
    • Doing the dishes (Cardio), reading a book (Cardio), declare your taxes (Weight Lifting), Pickle Ball, Wingsuite, Sex (Rope Jumping), Chess (Deep Breathing), Yoga, Pilates, doing SOME drugs (Apnea Diving), Mountaineering, Fishing, Hunting, Indoor Rowing, MMA, Lacrosse, Cycling and Swimming.
  9. The only thing to ultimately boost your E-Score is daily (better 2-3 times a day) training between 15-300 km at HR zones 3-5. We have data to support this (not ours of course).

Hope that helps!

Lights in the Sky – Infernal Trail des Vosges 2023

It was one of the moments I realized what I would be facing – in the first night approaching a climb I saw headlamps. But not somewhere in front of me but literally ABOVE me. I stopped for a moment hoping it was the moon or some bright stars shining through the trees but no: those were cleary moving LEDs. Seconds later the crawl started.

L´ Infernal Trail des Vosges is an (ultra) trail race in the Vosges mountains in the North-East of France. Covering distances from 15 to 200k this event is for everyone. And apparently everyone accepts the invite. The tiny town Saint-Nabord turns into a huge trail running festival for a whole really long weekend in September (2023 was the 15th edition of the event). Some of the shorter distances have more than 500 participants – a whole runners village/expo is built up – a sound system, light shows, fire work – you name it. Normally nothing I desperately hope for but the vibe was great – festival feeling. 700+ volunteers work relentlessly to run the village and all CP along the course. Although you don’t get anywhere with English they do their best to care about you and whatever which you may have. Big shoutout to orga/volunteers – this was an amazing job. Magnifique!

Luckily the #IT200 as the longest race starts first – so the hustle and bustle was not too bizarre at the start. I am lucky to have great friends and could take the train to Freiburg where I was picked-up and brought to the start (and picked-up after the finish on Sunday). What a service – thank you! Midnight start is not my favourite kind of thing as it just adds more sleep deprivation to the story. We arrived in Saint-Narbord 3 hours before start – enough time to place the drop-backs, check the backpack, make it through the kit check into the huge start area to wait for the start.

What a start it was. After a few probably useful information in French which I did not understand we were ask to quiet down and epic music was played culminating in the countdown to start. A proper firework, more music and a burning L´ Infernal logo sent us off into the Vosges night – pretty emotional for a start.

Although I obviously checked the track, the total distance and the elevation gain quite a bit upfront to the race I was unsure how this would actually feel in reality. The first climb made one thing really clear: it was going to be brutal. From the LegendsTrails runs I am used to ridiculous climbing but the Vosges are higher and steeper compared to the Ardennes. Overall it was a bit less technical (e.g. there is no Ourthe part in IT200) – but only a tiny bit. There were Mountainbike parks, ski slopes, senseless up and down on small rivers, straight and direct climbs with more than 30% slope – both up and down. In summary: a real brutal and pure ultra experience. And it never stopped – there was no mercy with the runners at all. One hit after the other. Something which drains you both physically and mentally until you are stripped-down to your core with nothing left. To continue in this stage is what ultra is all about. On top of this the weather added another difficulty with bright and sunny days with 30°C on Friday and even a bit hotter on Saturday. Heat can be a real problem. Nothing you need on top of the above described.

On the other hand: Vosges – how beautiful are you? Superb landscape, fantastique views! Not too many people out there – a perfect area. It was a great journey through those valley and over all those hills/mountains.

The checkpoints provided the needed breaks from all of that. In addition to the CP there were some unmanned water points dividing difficult stretches – well organized. Always enough water and supply at hand even in hot conditions (although there were stretches where I consumed 2L of water). The strategy for me could only be: stay focused and don’t do mistakes. So I set the watch timer to one hour and took a salt pill every hour and made sure to drink enough. This saved me from heat damage and worked really well in the given conditions. The rest was the usual fight. There were dark moments with lowered motivation, there were critical situation especially in the third night (unstable running, deadly tiredness, loss of focus, being chased by hornets) – but I was awaiting and embracing them and therewith taking their force away. At a few checkpoints I closed my eyes for 10-15 min each: this helped to ease the moments of fatigue so that I did not need to sleep on trail.

Overall everything worked-out as well as I could possibly hope for. Crossing the finish line at 0214 in the third night after 50h and 14 min of travelling through the Vosges was a great relieve.

A nice finisher hoodie, a worn empty bottle of coke were the rewards of yet another great, rough and truly ultra experience.

Clear recommendation for everyone who wants to push beyond. Be warned – the elevation is really extraordinary outside of the real mountains.

not even complete – @runalyze gave it climb score of 10 🙂

2023

So. The whole world is running already;

we saw/are following/will see some remarkable performances on the Duinhopper from acceptnolimits.com which is open since January 1st and the famous Montane Spine Race 2023 is about to start – a lot of live tracking is waiting just a click away.

In both events friends were/are/will be competing and although it is nice to sit in the cozy inside watching the rain and wind penetrating nature – it does not feel completely right. It may be about time to do some running.

Funny as traditions sometimes are: February will be dominated by well-unknown events. We will hold our own marathon mAMa 2023 (already edition 8!) and the Legends Trail is waiting. Again. Battling the Ardennes in winter time. Looking forward to yet another impossible challenge.

In July 2023 a new format is waiting – escape racing starting from the Grauen Kopf with a pretty simple task: get away as far as possible in 48h from that point. Really looking forward to that – drawing tracks on maps, calculating efficiencies vs. the straight line of several options, plan supply – everything your own responsibility. So basically a combination of a lot of lovely things.

In between Legends Trail 2023 in February and Schinder-Trail Prison Break 2023 in July a few smaller challenges may be waiting and a private running weekend with the CREW is already scheduled. Looks like its going to be a good first half of 2023.

Wrap-up 2022

Another year down.

Looking back at 2022 it was a year of constantly dancing on the edge of what is possible to accomplish while trying to not stress the system too much. A restless search for time windows for the big projects compatible with the family calendar and the uncertainty if the health/conditions would allow the execution of the planned runs at these time slot. Everything was reduced to the one task: get it done no matter what. No room for funny mistakes, bad planning and repeated attempts.

At the end everything worked out nicely but it is also good that this situation has come to an end.

After the Titanic Slam in 2021 we decided to share the joy of these type of adventures with a bigger group of runners and created the Marvel Slam 2022. This meant another year was dominated by the task to plan, start and finish 4 extraordinary challenges. 766 km distributed over 4 runs – Dark World (100 miles best of Hautes Fagnes), Mystique (200 km Eifel including the climbings around Altenahr), Nightcrawler (200 km Ourthe – #noourthenoparty) and Wolverine (200 km in the Dinant area). It took me 155 hours of running to get them done. I was lucky that Björn was with me at Mystique and Nightcrawler and managed to withstand Dark World and Wolverine on my own. Tons of memories were generate – a truly marvellous set of distance runs. In addition to the above mentioned personal experiences it was delighting to see both known and unknown members of the long-distance-family fighting these challenges. Remarkable performances, remarkable failures and astonishing comebacks throughout the whole year. Countless hours of dot-watching these attempts, countless stories about the type of running we enjoy most, countless nonsense posts in our exclusive social media group – I will miss this group for sure once the year is over and the Marvel Slam chapter is closed.

Marvel Slam 2022

Apart from the Marvel Slam adventures across the year there were some runs which have been a tribute to the past. In February I returned to the Ardennes to re-do the impossible – finish Montane Legendstrails for the second time after 2020. It was one of the most astonishing and surprising races – from km 40 to 280 I battled through the race side-by-side with dear Olav and we lived through a whole life together and managed to escape from the countless devils. Again. Maarten once told me the first LT finish may be sheer luck – one would need to go back a second time to prove that one does not feed from luck alone. He also mentioned some facts about a third finish to “defeat the luck at last” – but I may not have listened properly…

Beyond questioning anything. Montane Legends Trail 2022.

End of May it was time for yet another return: the return to the TorTour de Ruhr to finally say goodbye by finishing the third available distance: after 100 miles in 2016, 230 km in 2018 it was time for the 100 km Bambini distance. A special race as I was supported by my father for the first 60 km by bike and two friends on the last 40 km (also by bike) while running through those well-known areas.

TTdR 2022 – 100 km PB!

Finally in June and October I appeared and re-appeared at a (for me) new race format – Backyard Ultra running. Being able to assist Normal with 29 yards in June opened the door to be part of Team Germany in October – what an honor. Unfortunately I only managed 33 yards in October – it was the limit at this day but this can´t be the limit for the time being. It was a pleasure to meet a bunch of new and fabulous runners and the venue, orga and track in Kandel // Bienwaldstadion was really nice. Although I currently have no ambition to return too soon – I still remember every single root/stone of this track – I have the funny feeling that I may not have been the last time in Kandel. Time will tell.

What happens in Bienwald Stadion stays in Bienwald Stadion ;)
2022 Races

As with every year 2022 offered a few new perspectives on long-distance-running. First of all it was a new level of efficiency: with the rising amount of accomplished long runs everything becomes routine. From preparing long solo adventures or long races down to the single movements during a planned car break: every single action is streamlined to be as efficient as possible. Sometimes this feels like looking on what is happening as a third person from a distant perspective. The second take-away is probably a new level of relaxation. Whatever happens during preparation or running can be fixed. With the routine comes certainty. Certainty that no matter what happens finishing is still the best option.

It is time for some rest and a re-start of running in January 2023. Another year is waiting. So do the adventures.