Date: Friday, 11 August from 10.00 to Sunday, 13 August 10.00
Venue: Gloucester (UK)
Parcours: 400m laps in the Blackbridge athletics track
Results: 4th Place overall men - 2nd Place (and Vice World Champion) in M40
- 3rd Place in the Team Competition
It was an unplanned race participation actually
Believe me or not… The 48-hour World Championships was initially not on my list of races to do in 2023! It was Matteo Tenchio, a very strong Ultra Runner, who asked me in April regarding a potential participation. The training you need to invest to be successful in such a huge race is significant and demands a lot of preparation. Thus, I needed some time to think about it and to weigh the pro and cons. I finally decided to give a GO and went through the qualification/application process which was fortunately positive. This is why I wanted to run this race:
Intrinsic motivation and goals: surpassing myself, pushing the limit, "anything is possible" believing in which I believe wholeheartedly and the adventure... This race represents a huge challenge in terms of mental preparedness and physical readiness.
Extrinsic motivation and goals: having the opportunity to represent my country and achieving a good performance and result. To have the opportunity to take part in the world championships in sport is exceptional and it's a great honour!
A specific training phase of two months
Due to the nature and characteristics of this monster race, a very specific preparation was required. Thus, I started working with a professional coach who specialised in that kind of race format. The “prescribed” training consisted mainly of shorter runs but twice a day. The longest run I did in those 2 months was “only” 42 km. That’s rather short and uncommon to me as I was used to doing very long runs up to 100 km a session or 2x50-70 km sessions at a so-called choc-weekend.
Weekly volumes were about 160k with around 85-90% easy running and 10-15% speed sessions which were pretty hard. The tapering phase started around 10 days prior to the race aiming to decrease the weekly volume by 40% and then even further.
In addition to the physical training, I very much focused on mental training by applying certain mental techniques like chi kung and meditation to increase mindfulness and focus as well as visualisations, breathing techniques, crisis management plans, and many more.
The travel and pre-race night
The travel on the day prior to the race went smoothly. The plane and train were both on time and thus Matteo and I arrived close to the race venue on Thursday afternoon. Rodrigo, a strong runner himself, and a good mate of Matteo, drove us to the race venue and helped us with everything related to the equipment, food, and drinks. That was just marvelous. Thank you very much, Rodrigo!
Once arrived in the hotel, we met the French Team. “On prend une bière?”. Yes of course! It was cool to meet 3 experienced ultra runners from France. We spoke a lot about Ultra Runs and had 2 pints and some food from an English pub. That was not the plan, but it felt OK and we had a blast!
Race Day
It’s Friday, race day! Rodrigo, Matteo, and I headed to the Blackbridge athletics track. On this track, a dozen tents were built and ready to be used by the participating countries. Each nation is entitled to have its tent including a table, chairs, and a big water tank. We put our stuff, such as our Food & beverage, and everything else we need for the upcoming 2 days in our designated tent area.
It’s 9h30 and time for the race briefing. The race directors explain the final information and rules to follow during the race. In the few minutes prior to the start, we take the opportunity to take a few pictures and to mentally prepare each other for the race.
Friday, 11 August 10:00:00 - Ready, set, go
It’s 9.59…. all runners are in their start blocks! The nervosity level increases.
Boom..! It’s 10.00 and the start of a big running adventure. We are 63 runners, including several high-profile runners, representing 18 different countries. What an honor to be one of them. It feels good to be here. I’m personally not very well known in the 48-hour racing circus and enjoy the role of the underdog!
The start and first few laps of running are going well. The pace is moderate as the purpose was to run rather slow but steady at a pace between 5.30 6.00/km. I take the opportunity to discuss with some fellow runners on the track. All is going well.
Suddenly, I feel pain in my stomach. That's a very strange and unknown feeling, especially at the beginning of a big race. Am I nervous about it, stressed? I don’t really know. I try to focus on solutions instead of worrying and drink some Coca-Cola. It takes me about 20 minutes to "calm down" my body and mind. Fortunately, all is OK again. And soon, the first Half Marathon is done after 2 hours.
Running slow and steady is key in this race. At the same time, it’s important to constantly eat and drink to re-up glycogen levels. In this regard, I consume every 20 minutes some carbohydrates such the Sponsergels, which include caffeine and electrolytes, and Sponsor gummies. It’s important to constantly provide fuel that is easy to digest and to maintain good energy levels.
An unexpectedly hot afternoon
It’s hot today. That’s rather surprising in the UK. It was so hot that I have to drink much more water than planned. A guy from the organisation committee was an angel… He provided the runners with wet sponges. I used those sponges every 20-30 minutes to cool the head, back of the neck, arms, and legs as it was so hot!
After 4 hours we change the direction of the track. At this time, I achieved almost the Marathon distance and still feel very good. Some runners from the UK are running super fast and they rapidly have a lead of 5-10 km. Of course, it was tempting to accelerate my pace but I stayed calm and carried on running my pace and rhythm. Normally, especially in a very long Ultra Race, everything can happen. So, it’s important to focus on yourself, your race tactics, and your overall goal.
6 hours done! A bit more than 60 km lie behind us. Matteo and I do a quick break simultaneously in our tent. It’s great to have a good chat. We both feel good, ready, and motivated. Also, we use this short break to fill up the water bottles, enjoy a Red Bull on the spot, and get some fruits to eat on the go.
An hour later, I start to feel some minor fatigue. What helps in these kinds of moments is some great music. To me, at this specific moment, it is Liquid Drum and Bass, the perfect beat to my running rhythm reflecting a similar number of steps per minute. I’m listening to music while running for another 2 hours before getting some good food. The organisers fuelled us with some good solid food: jacket potatoes with cream and chicken. I'm eating the food while walking and then restart running at a slower pace before getting back to my normal rhythm of a 5.50-6.00/km pace. All is going well.
Sleepless in Gloucester
It’s soon 9 pm. We can enjoy a beautiful sunset right from the track. Some runners stop to take some pictures. I don’t but still enjoy the views while running.
Sometime after 11 hours of non-stop running, it's time to do a first micro siesta. I look very much forward to this 20-minute break in the tent. Well, in the end, I could not sleep but it was good to lie down and close the eyes preparing us for the upcoming night. That was so good. 2 minutes before the end of the break I did some activation exercises and positive self-talk. Now it’s time to go back on the track.
Let’s start slow to re-activate the body and mind and then slightly accelerate the pace. All goes well – lap after lap. Time goes by. Although I have to slow down the pace, I feel very well and on track after 16 hours of running resulting in 152 km so far.
The next milestone, 100 miles, is approaching soon and thus the next planned micro siesta is approaching soon.
It's now 3.04 am and the 100 miles are behind us. Often, I get very tired at around 3 am and 4 am. Thus, I anticipated a 20-minute break allowing me to lie down in the tent, close my eyes, and try to sleep a little bit. This time, it worked. The short nap was beneficial to refill my energy levels. We go back on the track. The purpose is to run until sunrise, so “only” about 2 more hours.
Daylight - Sunrise
It’s 5 a.m. – the night is almost gone. The sky is getting brighter again. That’s a great feeling of relief as the first big challenging part of the race, the first night, is done!
I take the opportunity to go to the tent and lie down for a couple of minutes to mentally prepare for the day and stretch my legs.
New Day, new adventures! I use the opportunity to change clothes. It's time to put on some fresh socks, a different pair of shoes, dry shorts, a dry shirt, another jacket… You name it. It feels good to wear some fresh and dry clothes.
Let’s go back on the track and enjoy the sunrise.
In the meantime, nearly 20 hours lie behind us runners. The intermediate result: 182 km done, position 4. I’m confident about the time and race ahead of us.
Big Milestones achieved - 200 km+
It’s 08:07:52 - A big milestone has been achieved. 200 km, respectively 500 laps on this track are done! I’m happy and feel good – physically and mentally. Everything is still on track.
I plan to do another micro siesta in the morning and thus reward myself with a 20-minute break to celebrate the 200 km. Although I really don’t like sleeping during a race it’s very much needed when you participate in such a big ultra race. Often, you feel much better and have more energy after a quick nap, this is why I do it.
It’s 10 am – another very big milestone is achieved! 24 hours are done. 50% of the race is already done. Quite a lot has been already achieved.
I’m happy with the 212 km mark after 24 hours as the target for the first half of the race is: 210-220 km. I still feel good, motivated, and confident for the remaining 24 hours. However, we must know that the 2nd half of such a race will be very hard and that the pace as well as energy levels will slow down. With that in mind, I carry on running.
Pizza, Run & Walk and Street Parade
It's Pizza Time! At 2 p.m., the runners get some good solid food. This time, it’s a Pizza Margherita. This hot food is very precious for the body and mind. It’s delicious! Also, I planned to take a sleeping break after this meal. Mentally, it’s a great moment to enjoy. I eat the pizza while walking on the track and then head right away to my sleeping tent. I’m tired. Instead of the planned 20-minute break, I need more time to rest. This extended break is very beneficial. However, after almost 29 hours of running, my level of fatigue increases, and my lap times decreases. I run slower as I alternate running and walking for some time and try to maintain this mix for some time.
Body. and mind still feel very good and I’m confident. In the meantime, 32 hours out of 48 hours are done and thus 2/3 is already behind us.
The track becomes my Dancefloor.. I imagine myself at the Street Parade. This techno event which stands for freedom, love, and and tolerance, is one of the largest music festivals in the world and takes place this weekend. I was used to attending many times and loved it and imagine myself in Zurich on the Dancefloor. The track becomes my Dancefloor. With that in mind, I carry on running and listening to some good old-school trance music.
The 2nd night – when the worst comes to worst
It’s 9 pm and I’m sweating like hell. I need a wet sponge to put water on my face, neck, and back. What’s going on..? I really don’t understand. The situation doesn’t improve and thus I decided to take an unplanned break in the sleeping tent. Back in the tent, I try to sleep. But it’s not possible. I’m still sweating. The whole body is sweating. I’m hoping to decrease my body temperature by lying down and closing my eyes. The situation slightly improves but not much.
After a 1-hour break, I go to the medical tent as I want to get some clarity. I don’t want to put my health in danger…! The medical guys are very calm and friendly, ask a lot of questions, and perform some tests such as taking the body temperature, checking heart rate, and blood pressure… all is good. This break finally lasts approximately 1 hour and 30 minutes…1 hour and 30 minutes! That’s such a long time of inactivity. Nevertheless, this break has to be done, it feels OK and I don’t regret it.
I feel relieved, motivated, and safe to go back on track. I restart running slowly and can continue to run. Of course, the pace is much slower than in the beginning and in alternate with walking, but I feel confident to finish the race well with the focus on the here and now.
At 1.30 a.m. - it starts raining like hell. I decided to move my planned sleeping break to get some rest right now and was hoping the rain would end soon. Half an hour later I go back on track for some time until it started raining as hell again and thus, I do another longer break.
The night feels cruel from a mental and physical perspective. Although I'm able to maintain my motivation and focus, my performance and mood during the night were not that great. The last 8 hours were very difficult for my body and mind as I was only able to do 25 km within those 7-8 hours. The perception of reality, speed of reaction, body movement, and mind feel limited. I try to focus "harder" on the Here and Now and concentrate on the breathing and movements. I am still confident and motivated but strongly feel the big fatigue. Time goes by. Lap after lap.
40 hours done, 300 km done! I feel very fortunate and grateful for this experience and to have reached another milestone – 300 km. That’s a crazy number! Never have I run so many km in just one race. So let’s see the bright side of life and keep a positive attitude no matter what.
When the sun comes out – joy kicks in, final effort
The 2nd night comes to an end. The Daylight is in view. It’s less than 6 hours to go. Soon, the race will be over. I’m very happy to have managed more ore less well the 2 nights, which were very challenging. I alternate running and walking and have some chats with other runners. It’s fun to have chats with people from all over the world. We are all different, but we are all together here on this track by sharing the same or similar emotions, sensations, and perceptions.
In the meantime, it’s 7 a.m.: and only 3 hours to go. That means almost 95% of the race is done, just 5% more to do. As an Ultrarunner I appreciate and love the final hours of a race. There’s some additional motivation and power that kicks in enabling me to do a final effort by running as best as possible.
In the last 3 hours, including three 5 minutes breaks, I can add another 22 km to the final result. That feels so good. Matteo and I enjoy the final laps by running together, cumulating some more km, and, finally celebrating our Bronze Medal in the Team Competition.
48 hours of running - done! What a relief
It’s Sunday, 13 August 10 am when the final bell rings. Finally! It’s done. I’m done. I’m overwhelmed in terms of feelings and emotions. I’m very happy with the event and how my body, mind and spirit could handle this crazy race. It was a transcended experience. It really was.
The achieved final distance was 340,564km. That resulted in a great overall 4th place, Vice World Champion in the M40 Age Group, and a fantastic 3rd place in the Team Competition.
I’m very fortunate and grateful for this experience.
A big thank you to:
the organisers, Paul and Maria from the Severn Vally Events Team, and the GOMU - Global Organization of Multi-Day Ultramarathoners who did such a great job.
My teammate, Matteo. It was great to share such an experience and to have supported each other and be rewarded with the Bronze Medal.
Rodrigo Freeman who greatly helped Matteo and me in terms of all the logistics, hospitality, and care
All the runners on the track for sharing such a great crazy event
My beloved girlfriend, family, and good friends who have followed virtually the race and who continuously support me.
The Swiss Media who showed a big interest in our beautiful sport