Post MDS Feedback: Do's & Don'ts

With the Marathon des Sables done and dusted, this will sadly be my last blog update as this project has come to a close. I want to take the time to thank every single person who took the time to read this, who sent words of encouragement and who showed interest. If you are reading this, preparing for your own race and if you have any questions, you can always contact me via the blog and I'd be happy to help as much as I can!

I'd like to share a few of my perceptions of DO's and DON'Ts for a race like this.

DO's:

* Do spend more than 15 Euros on a sleeping bag. The desert nights are very cold, and unless you are well insulated, you will either have to carry more clothes with you (adds weight) or you will have to face the risk of not sleeping at all which means your body will not recuperate as it should.

* Buy shoes that are 2 sizes bigger. 1 size is just not enough as your feet swell from long hours in hot conditions, and with the carrying of a backpack, your posture changes so more pressure is put on your feet.

* Take more than enough anti-inflammatories / strong pain pills. The medics won't give you pain pills since they have no idea what you've taken and it's too risky to mix meds. 1 a day is unfortunately not enough as you'll run our quite fast.

* Be open-minded, flexible and adaptable.

* Plan on managing EVERYTHING about yourself for this race. Manage your sleep, your feet, your hygiene, your gear, your food and water intake, your speed, your strategy for the check points, your sun lotion application (the last thing you want to have is a nasty sun burn on top of pains, fatigue and possibly dehydration), etc. Literally every little thing needs to be managed. Top and experienced runners have had to pull out of this legendary race because they didn't manage their race well.

DON'Ts:

* The organization hands out 120 salt pills (they recommend 2 per bottle of water), but I would not take them unless you are a pro racer. For the recreational competitor, you can compensate for electrolyte and salt loss by eating correctly, and drinking enough & regularly. The extra salt pills helps you retain water, which can cause a lot of additional swelling (other than the usual) which in turn causes you pain in your feet & you are more prone to blisters when it's a tighter fit in your shoes.

* Race against anyone else but yourself. If you get caught up in their pace, and their strategy, you are likely to fail. Stick to what you prepared to do. Everyone does the same course, and some will be faster than others, but as long as you finish, you get the same medal number 1 gets.

* Don't think ahead about upcoming distances and terrain in the race. Take each day or stage at a time, and even just from check point to check point. Otherwise it will be easy to get overwhelmed with what lays ahead.

Most of all, try to enjoy every moment while you are out there, because it's very special and when you get back to your normal life, and responsibilities, it will be too late to enjoy it!

Thanks for reading and good luck with whatever challenge you will take on!

One week before kick-off!

Doubt, stress, uncertainty and mostly.........belief!

I think for every racer there’s always an element of self - doubt. It doesn't really matter how big the race is. It could be the local 5K for which you trained 3 months non-stop, or it could be your first marathon for which you trained a year. Did I do enough to prepare? Do I have enough training hours in? Was my intensity high enough? Did I lose enough weight and build enough muscle to be effective? Did I eat right? These are the questions that pop up in the back of my mind as we get closer to kick-off. Normally I will answer them (talking to myself and reminding myself that it will be OK) and move on. With the MDS, they just keep popping up...over and over again. 

The training and mental preparation before the race is something I have control over. That’s the good news, I think. Getting the entry visa and possibly not competing, is something I unfortunately don’t have control over. With 4 days before leaving for this endeavor and 7 days before the self sufficiency stage starts, this is the last thing a racer should be worried with. I mean, there are enough other things on ones mind......will I make it? Will I be able to do these distances day after day...in the heat and sand....with 12 kgs on my back? Will I be able to not disappoint anyone, mostly myself? Was or is it all worth it? Did I pack the right food and gear? Will I know what to do when I get blisters and can't move? Will I know when to take breaks and when to push hard? Will I be able to sleep and recuperate at night? Are my clothes warm enough for the cold winter nights but cool enough for the hot desert days? The list goes on and on....and quite frankly it's enough to drive a (semi) sane woman, insane ;-)

Every time I have an uncertain thought, or that dark passenger takes a ride (Dexter fans will get that reference), I remind myself how much support I've gotten over the last 10 months. It's indeed a time for reflection. There has been messages, facebook posts, generous and thoughtful donations, and even a Rhino statue to celebrate my cause. It's been unbelievable to me how well people react to me doing this crazy race. I'm reminded every time someone makes a comment or a donation comes in that even when we are removed by distance, there are people around this world who truly care and who is with me in spirit, only because they can't be with me in person. And although it would be so lovely to have you all close, the mere thought of you thinking of me, is motivation enough. 

However, an ode to all my supporters cannot be complete without specially thanking the ones closest to me. My parents, who have not shown an ounce of doubt EVER about me doing this. Hell, my mom even said if she was a few years younger she would do it with me! (I just had to laugh at her comment, but the sentiment means so much to me) From the moment I called them and asked them for support, they were on-board, without asking any questions. I must say, after I showed them a video about James Cracknell doing the MDS, their faces turned from peach to grey to white, but if they were afraid for my safety and doubted my abilities, they never said it to me out loud. They are my supporters from afar who made all this possible. Without them, this would've remained a dream for me, and I will forever be thankful to them for that. 

My in-laws who have tirelessly listened to my updates about the silly entry visa, or me being tired from training ;-) I know that you are supporting me in every step, and I hope to make you proud. Thank you! 

Last but for sure not the least, my love. You have been my number 1 supporter from day 1...well maybe not day 1 because then you were still afraid for my safety and you didn't like the idea of me going, so let's say you were my number 1 supporter from day 5 on-wards! ;-) All jokes aside, you have been absolutely amazing. You have created my weight training program, and 'forced' me to do it with you 3 times a week for months. You have cooked for me every single day, making sure I change my unhealthy, unbalanced diet to a better suited one (I still snuck in chips and chocolate every now and then, but let's not focus on that right now). You have given up your training times so that I could train while you took care of our dogs, or did the shopping, or made sure everything was OK around the house. You supported me when I had an off day (or 20!), and you pushed me when I was just lazy and needed a kick in the back side. You provided me with assurance that I can do this when I was doubting myself. I know that this has put a huge strain on you as well, and I cannot thank you enough for being so amazingly supportive, understanding and constant. If it wasn't for you, I would have given up a long time ago. You're my rock! 

So with all the inevitable self - doubt, and stress that comes with waiting for a visa, I know that I have all the support in the world, and I BELIEVE that it will all work out for the better. I want to thank you all, again, from the bottom of my heart. YOU are the ones making all this worthwhile.  

Gear Update No 3

We are approaching the last month before the event (scary!!), and this weekend I tried my new desert shoe gaiters for the first time. I first glued on the velcro to the bottom of my Salomon Trail running shoes, then took it to a shoe expert to sow it on for me. I tested the shoes in various levels of sand (wet, hard, dry, deep) and can happily report that not a single grain of sand got in. Of course this is not a true test because the Saharan sands are different, the weather will be different so the fabrics might react differently, and I will be sweating a lot more which could also affect how the gaiters sit around my feet and ankles. But all in all, a fantastic result and I'm confident that this will work.

                                                 Shoe gaiters (not my hairy leg in the pic ;-))

I've now also got my backpack sorted and ALMOST everything fits. I will have to cut down my food a little bit to make space for a warm top so it's still a work in progress. It looks like I will have a final pack close to 11 kgs which is a bit heavier than what I initially wanted, but it's impossible to have all the hygiene items, sufficient food, and warm clothes for the desert nights and reach a lighter weight compromise. My aim will be to have anything I might need to treat cuts, bruises and blisters on the spot so it does not become infected and hinder me from finishing the race. That week will all be about staying healthy, injury free and not pick up any infectious diseases from living in close quarters with 900 other competitors without any running water or toilet facilities. Scary thought, but again, I think it's all about doing your planning beforehand and taking enough hygiene products with you to make sure you do everything you can to stay healthy.

All that remains for the next month is to keep doing the training, stay injury free and try not to stress too much ;-)

Ntombi, the rhino calf who's a survivor!

WINNING THE FIGHT FOR LIFE: A SYMBOL OF HOPE FOR RHINO
8th February 2013

On the 8th of January the Endangered Wildlife Trust’s (EWT) Rhino Orphan Response Project, in partnership with the Rhino Orphanage, rescued a horrifically injured, two month old White Rhino orphan.
The calf was found in a terrible condition. She had obviously tried to return to her mother while the poachers were removing her horn and they slashed at her face with a panga and an axe repeatedly in order to chase her away. The calf survived the brutal attack but was left with 18 very deep lacerations across her face, one which cut right through her horn and sinuses and another which penetrated her skull.
“We are very happy to report that Ntombi, the little calf, has healed far beyond expectations! In less than a month she has gone from being a very weak, traumatised rhino calf with severe head injuries and lacerations to a healthy, happy and active rhino. She still has moments of panic but most of the time she is content. She loves water and rushes to the dam at every opportunity where she will gleefully spend an hour or two swimming. The wounds have healed exceptionally well and one cannot believe that this is the same calf that we rescued. Ntombi’s recovery is undoubtedly a symbol of hope for the rhino poaching crisis in South Africa. With concerted, collaborative effort we can and will turn the tide,” commented the EWT’s rhino rehabilitation specialist, Karen Trendler.

The Rhino Orphan Response Project provides an integrated emergency response and support network for rhino calves that may be injured, orphaned and traumatised as a result of poaching events. The project ensures that the calves are recovered swiftly, stabilised and treated and, if necessary, are then placed in suitable facilities with professional staff.

Source: http://www.ewt.org.za/programmes/LPP/articles/ntombi.pdf

Please donate to help save the rhinos!

                              COMPLETELY SECURE DONATIONS CAN BE MADE HERE:

NON PROFIT ORGANIZATION  BASED OUT OF SWITZERLAND

ENDANGERED WILDLIFE TRUST

MORE INFORMATION ON THE PROJECTS THAT THE ENDANGERED WILDLIFE TRUST DO, AS WELL AS THE NON PROFIT ORGANIZATION ACCEPTING AND DISTRIBUTING 100% OF THE DONATIONS, CAN BE FOUND BY CLICKING ON THEIR LOGOS.

MDS Food Plan

After months of research, ordering special foods online and looking in camping stores, I finally found all the freeze dried meals and snacks I will take to the desert. I've considered caloric value (I calculated it as the package weight in ratio to the package caloric content and the packages with the highest calories per weight, made the cut). I also looked at meals that I will eat under normal circumstances, and that I expect to crave when starved, tired, and sore.

The MDS rules state that you have to present a minimum of 2000 calories per day during the technical controls. If you don't have the min calories, you will receive a time penalty. Most people consume 2000 calories on a normal day, without any exertion. Obviously when in the desert, covering huge distances in the heat and sand and carrying 12-15 kgs on your back, we will all need more than the recommended 2000 cals. However, you have to consider weight and cannot take too much more food than the recommended minimum. 

Here's an overview of how I predict each day will look like. I'm within the daily limits of cals and have a good balance of variety, but I might have to make some cuts depending on the pack weight. 

Training in phases

As with everything in the preparation for this MDS race, it seems it falls into place when done in stages. Up until October 2012, I was working towards being able to complete my first marathon (TCS Amsterdam Marathon, Oct 21, 2012). As of November, I started doing a specialized weight training program (put together by my triathlete partner who has never had an injury in two competitive racing years). An example of my program for November is below. This type of training was different for me as it required me to have less days off in between sessions, and to train even when in discomfort. Normally I would listen to my body and if my body said 'no way!', I wouldn't force a workout. However, it soon became clear that my 'no way!' was just an excuse and it was possible to do it.

In January my focus will be to walk uphill 3 times a week with a 9-10 kg backpack on my back and to strengthen my core, back, arms and legs with 3 intense weight training sessions a week. Regular cardio sessions and running sessions (one day hill training, one day speed training, and one day slow long run) will make up the remaining of the days. In February I will need to bump up my running/walking totals to 150 km a week (more than double of a good current week) with the aim of doing 250 km of cross training, running and walking in one week towards the end of February. In March I will do longer slow runs with the backpack on and closer to full backpack weight. So step by step, bit by bit I'm hoping to move towards being strong enough and fit enough to be in harsh conditions with 10+kgs on my back for 8-10 hours a day for 6 consecutive days.