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This is the second part of Laurent Thézé’s report of this participation in the North Face® Ultra-Trail du Mont-Blanc® 2009.

Start at Chamonix

Bang! We’re off!

Umm, we’re not off. Or rather, they’re probably off at the front, we can hear shouting, but we’re not moving. Little by little we move towards the arch. It takes 1’14” to reach the start line.

We still can’t run, it’s really jammed, but on the fun side, it’s crazy, there’s spectators packed along the side, runners in between, I even see people crying. We go through Chamonix carried along by this remarkable wave of energy which we soak up in preparation for the hours of solitude to come.

We can only start running after seven minutes, just before we leave Chamonix. Despite the crowd, the four of us stay in sight of each other, and head off together as planned, at an easy 10-11 km/h pace.

Source : akunamatata

From Chamonix to Houches

The road from Chamonix drops a little, then we reach the Gaillands climb where supporters have gathered. I wave to Koline, whom I met last winter at an UFO off-road and then at Grand Raid in Mercantour.

Now we’re on the valley road to Houches, with several ups and downs. This part of the course is easy, and since we’re fresh we want to pick it up . . . but we want to stay relaxed, and there’s still a lot of runners so we don’t try to pass. We go through Eaux-Rousses in 47 minutes, come back to the highway and bridge up to Houches, still with lots of spectators.

At Houches, before the nutrition post I put on my mittens, take out and unfold my walking sticks in preparation for the climb to the Voza pass ahead. I haven’t used them this far because they would have been a hazard with so many runners around.

We see Gilles A. who tells us we are making good time, which is to say, congratulating us on not going too fast. Then Clarisse, and Gilles changes his shirt with his personal assistant . . . Damien, Jan and I head to the nutrition post.

There is a crowd. I just have a cup of water. Gilles rejoins us and we set off again. Stop time: 31 seconds.

Climb to Voza pass and on to La Charme checkpoint

We’re headed to our first trial—just an aperitif!

Jan falls back, we don’t see him again. We watch our heart rate so it doesn’t go over 80% max heart rate, 85% at the outside. This part of the race is always fun: we are on the road and the starting tension is gone, we meet the first challenge and we just feel good, the countryside is gorgeous, with night falling—it’s ecstasy! Gilles chats with everybody. We pass houses, lots of spectators. We make it to the top without pushing it—great. We’re sweating, however, and we can head off at an easy pace.

Checkpoint, no problem; it’s just a mat. I was worried because last year, the marshals used a manual scanner on the race bib, which caused a major tie-up.

Descent to Saint Gervais

We start running again, this time on trails and it starts to get dark. There are unauthorized refreshments offered as we pass chalets, nice, but we keep going. A steep climb up the ski slopes, still lots of crowds, we stick together, feeling good, faster on the descents and we pass on the hills.

Night falls, but I don’t turn on the headlamp for most of the descent because of the crowd of runners around me who light up the trail. I don’t have any water left on the descent, I drank more than planned because of the higher temperature; this is a good sign for my hydration and I can last for the several minutes to the bottom.

Some steep parts, a last section on the road and we are at Saint Gervais, with lots of spectators and in high spirits. It’s a real party here; I high-five kids as I go by.

Gilles suggests we meet at the far end of the nutrition zone. First refill of water pouch, with bag of powder; it takes, as planned, about 3 minutes. Then refreshed, I top up my liquid intake with a glass of water and a banana which I chew carefully to help it digest. As I move ahead I see mini-bowls of soup; I’m tempted, I try to drink quickly but it’s hot and Damien and Gilles leave without me.
Stop time is 3’55”.

Source : akunamatata

Leaving, I see Francoise on my right—what a nice surprise!. I’m surprised to see her here because I thought she had left in the morning, but I’m really pleased and flattered to have a personal supporter! Francoise tells me I’m in the first 1000, but I don’t know where I did that, probably at Houches. She will tell me later that I still seem fresh. We run together for a moment on each side of the fencing.

From Saint Gervais to Contamines

I don’t want to be dropped so I catch up to Gilles and Damien as we leave Saint Gervais, near the bridge which crosses the highway, erected for the race, with its flight of stairs.
Leaving the town, at the start of the trails, a marshal redirects me because I was heading towards the houses. Gilles was following me ;-)

Damien moves ahead, I use a short downhill to pick up speed without straining, which lets me catch up and I try to stay with him or close behind. Gilles is still behind us. There’s still lots of crowds, the pace is steady, without overdoing it, I watch my heart rate. At one point I tell Damien the pace is faster than I would like, keeping in mind I need to save something for the second half of the race, and he slows down to where I like.

I recognize all the sections of the race, this turn and that climb, I know what’s next, which is reassuring and good to know.
This part goes well and seems shorter than last year, which I attribute to being fresh, not having pushed it so far. The final zigzags up to Les Contamines surprises me because it is so soon. Runners are coming single file, but the pace is good, not too fast or too slow. More spectators on the road up to the nutrition post. It still seems like a big party.

At the nutrition post at Contamines, as I planned, I don’t fill my water bag. I take the opportunity to have several bowls of soup. We leave with Damien. Stop time: 2’25”.

On to Notre-Dame de la Gorge and climb to La Balme shelter

Damien and I move along easily, running through Les Contamines on the highway and then on to the side roads after crossing the tennis club.

The pack of runners has thinned. On this section we alternate running and walking; I notice that Damien is matching my pace. This pace seems more effective, to keep in shape for the climb ahead; besides we catch other runners and are hardly ever passed. Still lots of spectators when we cross the highway, and groups along the road. It’s still evening and we are in the valley.

We come to Notre-Dame de la Gorge, with its large chapel on the right. It’s odd because we pass beside the chapel, but I remember leaving a hundred metres on our right, on the other side of the creek.

I don’t think about it for long, because after going through this area lit by torches and enlivened by numerous spectators, we begin the climb on the Roman road, the start of the fun climbing to the Bonhomme pass and the Croix du Bonhomme. It is steep, stony, and lots of groups coming down. We reach the Roman bridge and from afar hear the music and racket as we approach Nant Borrant. As we pass the chalet, the crowd is lively and tipsy as they line the trail.

The climb continues. Damien has no memory of the food stop at la Balme, nor the long flat just before, and I know we are in a pasture which we can’t see. We can see the glow of the nutrition post lights, and head to the garlands of lights which frame the trail.

I follow my plan and refill my water bag and powder. I’ve run out; I’m on the nose for planning. I have 4 mini-bowls of soup, but I skip some which are too salty. It’s cooling off so I put my vest over my long-sleeved t-shirt.
Stop time: 9’14”

Climb to Bonhomme pass and to the pass and shelter at Croix du Bonhomme

After the shelter, I shine my headlamp on some signs and see the marker to the La Fenêtre pass. It’s the trail we were supposed to take in the Tour du Beaufortain in July, stopped because of poor weather conditions.

And quickly conditions worsen and I slow down. Gilles joins us, surprised to have caught up. I am passed and then dropped by Gilles and Damien. Runners line up behind me and I move to the side to let them pass. I am feeling weak. It’s too early in the race to bonk! But I have to deal with it. I hang on, hoping to get over it. And then slowly, I reach Plan Jovet, the ladies’ plan and finally the pass. Visibility is poor, we arrive in clouds.

It’s not over! I follow the mountain pass to Croix du Bonhomme. I am still feeling weak despite the easier slope. I go over the pass, with its Tibetan flags invisible in the darkness and drop down the several metres to the shelter.

Descent to Les Chapieux

I get out my second headlamp, which I usually wear on my waist to light my feet, useful when going downhill in the fog. But the lamp opens, the batteries fall out and I can only find one. I swear, but I have to do without.

The fog is heavy, vision is poor and the start is difficult. Fortunately I know the trail but it’s still tricky. I’m feeling a bit better, or rather my weakness does not bother me as much going down. However, I slip on rocks, two little falls, and a harder one on rocks; I hurt my arm a bit. I try to follow a guy going fast, but can’t catch him. There are lots of trails and you have to pick the right one, and it’s hard to see. Finally I tuck in behind a guy who is moving steadily, but I can follow, at first with difficulty but I hang on and it gets better. By following him I avoid losing time finding where to go and he lights up the trail ahead. On my end, I help him by lighting around his feet. We head down like that to the chalets at Raja.

There the fog thins and the trails widen. I’m definitely feeling better, the downhill has allowed me to recover and I run well, passing many runners all the way down and finish strong at Chapieux.

At the nutrition post I refill my bag with water and powder; it’s not empty, I didn’t drink it all this time. I don’t want any more soup because I think I had too much at La Balme and it affected me when climbing the pass. I have some banana and I don’t know what else, but not much.
Stop time: 7’43.

Climb to Ville des Glaciers then to Mottets shelter

I start off behind some guys who begin running when we leave the houses, and I let them go because I don’t feel like running on this part of the course, a slight uphill. I settle into my rhythm, walking quickly, leaning on my poles. I try not to bang them too much on the pavement so I can enjoy the quiet night. The night is cold, I am alone. I pass one or two runners. The trail goes down after a left turn, crossing the creek splashing down from the glacier on the left, and goes back up to Ville des Glaciers, deserted. I catch up to two guys and run on the short downhill which rejoins the road.

I resume my solitary walk, the road is easy. Now I feel better. I see lights ahead which show the road above to the Seigne pass. I scarcely notice the Mottets shelter as the climb becomes steeper and I attack the col.

Climb to Seigne pass

On the climb I meet Gilles and Damien. First I see Gilles and he says Damien is just ahead. I’m pleased but amazed to have caught up. The slope is steep, the trail is wide in a series of zigzags. Now if I look back I can see a line of lights climbing the steep valley from Les Chapieux. Ahead of me and Gilles, Damien stops and throws up. Yikes, what happened? It lasts over a minute. We head off, but he’s not doing well. Is it fated for one of us to be sick on the climb of each major pass?

The road becomes a trail, crossing to the left, then climbs again slowly, splitting into multiple ravines. I go ahead and catch up to several runners. Now in higher elevation we are in clouds again with visibility dropping, as well as the temperature.

Source : akunamatata

The col is waiting, but I finally make out the checkpoint light, hazy in the fog. I enter the volunteers’ tent, where a guy who was with me at the end of the climb is taking shelter. The marshal waves his wand over my number and I ask him my rank. I wait for Gilles and Damien; it’s windy and really cold, but on the climb I covered up with my windbreaker with the hood, and pulled my woolen gloves over my mitts. I can stand the cold as long as I don’t stop for too long.

Gilles and Damien soon meet me, and we head off.

Within the North Face® Ultra-Trail du Mont-Blanc® 2009 :

• Part I : Before the race
• Part II : Leaving Chamonix
• Part III : Italy
• Part IV : Switzerland & back to Chamonix

This is the first part of Laurent Thézé’s report of this participation in the North Face® Ultra-Trail du Mont-Blanc® 2009.

The Ultra-Trail du Mont Blanc

The first time I did the UTMB was in 2007. I started full of confidence with a fast start, then a drop in energy and the third part marked by double shin splints so I withdrew.

My second effort in 2008 I was worried because of a previous race with blown quadriceps, probably from not enough training. I didn’t want to tear them again and dropped at Champex.

In 2009 I thought I would try one of the shorter races, but at the beginning of March I found there were still some places open.

Source : North Face® Ultra-Trail du Mont-Blanc®

Training

My preparation after the 2008 effort can be divided into three sections.

1. September to December, take it easy: after 3 weeks of recovery, 5 weeks of increased training, then a marathon at the end of October (Lausanne); 5 weeks with two cross-country in November, with no special training, then at the beginning of December, a long trail race (Origole, 75 km D+1900m at night in muddy undergrowth), followed by a 50 km night off-road in Paris, and no training for the rest of the year.
2. January to April 2009, base training and a marathon goal: starting in January with two X-C and a 10 km, a 14 km off-road and two off-roads of 45-50 km in February, half-marathon at the beginning of March (Rambouillet) and a 115 km off-road at the end of March, then the first goal of the year: Senart marathon May 1. Workouts by month: 207 km, 17:06 time; 302 km, 29:13; 404 km, 40:32; 240 km, 22:08
3. From May to August 2009, main goal was long trail runs: mid-May trail training (deer trails, 50 km D+1200), short trail run early June (Rosny, 17 km), second goal of the year: Grand Raid du Mercantour June 20 (mountain run 102 km D+6600m, reduced to 82 km D+5600 because of snow), trail run 22 km early July; 3rd goal: Ultra Tour du Beaufortrain 17 July (mountain trail 102 km D+5000m, stopped at 30 km, D+2200 because of snow), 3 days of cross/mountain, another 3 weeks of training and 2 weeks of tapering before the UTMB. Not much tapering, except since April frequent regular up and down the stairs of the 28-storey tower where I work. Monthly tally, including cross/races: 265 km, 33:36; 173 km, 25:41; 253 km, 35:32; 149 km, 22:15 (up to 27/08), paradoxically less than the beginning of the year because of tapering before and recovery after long races.

Objective and strategy

My objective is to conquer this course. To finish, naturally, but humbly recognizing the extent of the effort and mastering many factors. The goal of mastery precedes the performance, even if this is the desired goal. It includes nutrition and digestion to provide the necessary energy, which presumes you want to eat, and a digestive system which is working; the ability to resist fatigue and sleepiness; to keep running until the end; complete the downhills with quadriceps trained to deal with the many long descents, avoiding any and all injuries; and especially to get through the inevitable fading, with a will and a desire which overrule the moments when you tell yourself all is lost and it’s not worth continuing.

The days leading up to the race I prepare a timetable, using Remi Poivert’s web site, softrun.fr, which gives timing for each stage, based on a reasonable 36 hours with a 34-hour option, reflecting my times in 2007 and 2008. I plan to have this schedule with me so that during the race I can confirm my relative progress in those discouraging moments when I think I’m slowing down and losing time.

Source : akunamatata

Nutrition

Although last year I prepared my own powder based on Caloreen and fructose, it didn’t work on the UTMB, with digestion and energy problems after ten hours, and in my spring marathon I made a mistake in gel & water; this year I developed and tested a nutrition plan based on the Ergysport energy powder, which has the advantage of guaranteeing the appropriate amount I can handle.

In order to manage my water and nutrition intake, and to carry with me the amount of powder I need without weighing myself down, I calculate the amount of water and powder between each nutrition post based on my expected time of 36 hours, taking 50 cl per hour and 40 g per litre. I prepare ahead of time bags with the precise amount of powder, marked for each stage, indicating the required amount of water which I will measure with my water cup. I will start off with what I need to reach Courmayeur, where I will pick up the rest in the bag which the race staff will bring.

This plan allows a steady supply of water and digestible nutrients so I don’t use up my reserves too quickly. Since 20 g per hour doesn’t seem enough, I plan to rely on the nutrition posts for bananas, noodle soup and pasta. And I will carry for backup a small bottle of pure maple syrup, two packages of sesame crackers and several glucose lozenges, all tested in my training runs.

Equipment

Equipment must meet regulations, include what is necessary for safety, be comfortable and easy to use, while keeping weight in mind. And of course has been tried out.

Weather conditions need to be considered: forecast for the week is mild weather, with cold nights, so a light vest should do. At the start I am wearing: Asics Trabucco running shoes, Skyrun Xsocks, no gaiters, Salomon tights, Kalenji underwear, long-sleeved Millet Carline t-shirt, mittens, eyeglasses, Polar S625X watch with heart rate strap and accelerometer, race number attached with two safety pins on a race belt on the waist. Total, 1500 g.

Leki poles to take out at Houches and keep for the whole race, 438 g.

On my back at the start: Raidlight Endurance 10 litre backpack, Platyplus 2 litre water pouch, 600 ml water bag, cup in a bag, Mizuno BreathTermo long-sleeved t-shirt, Raidlight Top MP+ jacket, Millet WindStop sleeveless vest, light wool gloves, Buff, Black Diamond ZenixIQ headlamp with 2 spare batteries, second headlamp Petzl Tikka+, no spare batteries, passport, survival blanket, adhesive tape, toilet paper. 1907 g.

Nutrition: bags of energy powder, 5 glucose lozenges, 2 packs of 3 sesame crackers, small bottle of maple syrup. 565 g and 1500 g water.

So less than 6 kg in all, two on the body and 4 in the pack, which becomes 3 on the back since the water will drop from 1100 g to zero.

Bag pick-up is available at Courmayeur. Items used: cap, spare socks, energy powder pouches, anti-friction cream. Not used: sunglasses in hard case, set of spare batteries for each headlamp, spare clothing (shorts, light t-shirt, underwear, light fleece sweater), spare shoes, gaiters, poncho, chamois, extra nutrition.

Pre-race

I arrive Thursday at Chamonix. I visit the ultra-trail exhibit room, meet some friends, old and new at the UFO booth, and a very interesting talk “How to be an ultra-trail performer” with François Castell, Vincent Delebarre, Guillaume Millet and Jean-Claude Banfi. Topics: mental, VO2max, endurance, muscle strength, nutrition, course organization. In addition to the session given by Guillaume Millet before the Mercantour, I hear, especially on the mental level: make your commitment worthwhile, be aware of your mental processes, be aware of your limits, develop new strategies; also develop mental skills: flexibility, let your mind go or focus, have a backup goal, have a plan to respond to problems; also: training routines, what is important is not what happens but what you do.

On Friday I pick up my race number, a speedy operation—organization has improved every year—and spend the morning in the ultra-trail room, especially at the race booths. Then I prepare my final meal, have a quick 40-minute nap and finish getting my bags ready.

I drop off my bag for Champex. The gym which will hold over 2000 bags gives an idea of the amount of organization in progress. When I come out, the waiting line is considerably longer, but the organization is efficient and people are moving along quickly. I go back to the start zone, which isn’t too crowded yet, only a score of racers sitting behind the arch.

But I don’t sit down because we have a meeting with Gilles in his hotel room, near the start line. There are Clarisse, Gilles, who is going for the sixth time, Damien, Jan, Gilles A. who is a volunteer for the PTL after having finished last year, and Patrick. Four of us leave: Jan, Gilles, Damien and me. We agree to start together, without trying to break away, for a cautious start with the idea of keeping a reserve for the second half of the race. We don’t set a time limit or place to stay together; if someone feels good he can go ahead, and inversely, if someone has a problem he will slow down and let the others go. Weather report confirms good weather, no precipitation—we’re spoiled.

Time passes quickly in the room, and it’s time to go… We head to the start zone only ten minutes early, no stress. Anyway, we’ll be at the back, no risk of starting too fast or being sucked in by the excessive speed at the front. In this crowd I can’t hope to find my other buddies, Philippe and Jean-Yves.

As usual, the square is jammed, runners sitting everywhere, supporters hovering over them, spectators on the balconies. The speech at the starting arch finishes, the music by Vangelis raises feelings and pressure. The runners stand up. The long awaited moment is upon us which will unleash the collective tension.

Within the North Face® Ultra-Trail du Mont-Blanc® 2009 :

• Part I : Before the race
• Part II : Leaving Chamonix
• Part II : Italy
• Part IV : Switzerland & back to Chamonix
  

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The North Face® Ultra-Trail du Mont-Blanc® is certainly the most famous Ultra trail in Europe and it has grown into gigantic proportions in the last few years.

Taking part in such a race is really an adventure, and more than 2000 runners coming form all over the world gather each year in Chamonix at the end of August to undertake this challenge.

While some of you may be currently training for th 8th edition due this summer, I wanted to share with you the race report, a friend of mine, Laurent Thézé wrote about his third partiticipation in 2009 and allowed me to publish on this blog.

Several races of various distance and difficulty are organized during the week-end around the Mont-Blanc. We will focus on the feature event : the North Face® Ultra-Trail du Mont-Blanc® (UTMB).

*Nutrition posts, with food and/or drink

5

I really love his report because it is full of advise and it is written in such a way that while reading you seem to be running beside him. It is a great read for all runners wishing to take part in such a race and also for those who wonder how can any one just undertake such a adventure.

Source : akunamatata

As the report is quite long, I’ve splitted it into 4 parts that will be published as a series during the next 4 days.

Within the North Face® Ultra-Trail du Mont-Blanc® 2009 :

• Part I : Before the race
• Part II : Leaving Chamonix
• Part II : Italy
• Part IV : Switzerland & back to Chamonix

A shorter version of the report has been published in French on the Ultrafondus Magazine’s website.

Photo credits to akunamatata. The photos were taken during the 2008 edition.

I hope you’ll like it as much as I did.

If you have taken part in legendary races and would like to share your experience with us in this blog, please contact me at info.marathons@ahotu.com