Spartathlon
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Spartathlon

Spartathlon 2022

Five days before race day. Latest update.

Thank you to following sponsors; run4.no, NOTAR, Løplabbet Stavanger, Stavanger Idrettsklinikk, Supreme Roastworks.

For new readers; check out my epic self-supported Marathon — Sparta — Marathon — Athen journey I did this summer.

Startline at Spartathlon 2022.

1. Schedule

At the time of writing this document we are less than five days left to race day! This is my activities till race day. This is how I will spend the coming days:

T-5 (Sunday) —> Today!

  • Rest day
  • Infrared sauna (45 minutes)

T-4 (Monday)

  • At the office
  • Strength training/mobility (60 minutes)
  • Infrared sauna (60 minutes)

T-3 (Tuesday)

  • At the office
  • Infrared sauna (60 minutes)

T-2 (Wednesday)

  • Arrive Athen late 20:45
  • Check in at hotel
  • Charge up Coros watch
  • Charge up Petzl headlamps x 2
  • Relax

T-1 (Thursday)

  • Breakfast
  • Race registration at OASIS hotel (09:00–17:00)
  • Double check drop bags and apply tags
  • Add Tailwind to softflasks
  • Deliver drop bags at OASIS hotel(16:00–18:00)
  • Attach BIB number to running shorts and race belt
  • Attach race ID to running shorts
  • Attach timing chip to left shoe
  • At the back of the bib number, write down at which checkpoints I have drop bags. Also write down “eat real food” and “slow pace 7am — 7 pm”.
  • Cut toe nails
  • Lay out race gear (incl. throw-away jacket) at floor
  • Do a short run and stretch
  • Relax, and dinner

Race day (Friday)

  • Wake up alarm (03:45)
  • Shower
  • Eat breakfast; bread with almond butter, banana and dark coffee (04:00)
  • Apply suncream
  • Apply sports tape to nipple
  • Dress up
  • Toilet
  • Bus departure for Acropolis (05:45)
  • Race start (06:45)

2. Running gear

I will wear follow at start line:

  • Altra Carbon Vanish
  • T8 Commandos underpant
  • T8 shorts
  • Injinji socks
  • Salomon S/Lab Speed Bob hat
  • Singlet (Noregs Spartathlon Laug)
  • Asics arm sleeves
  • T-8 Neck bandana (for ice cubes)
  • Himalaya salt in a bag (keep in my shorts pocket)
  • Salt stick electrolytes (keep in my shorts pocket)
  • Extra race belt
  • Goodr sunglasses
  • Coros Apex watch
  • Tape (for nipple) — leave item at start line
  • Sun cream — leave item at start line

3. Drop bags

I will not have any support this year (I was too late for a deadline). Instead I must use dropbags. At this race you can have drop bags at each of the 75 aidsstations. I will make use of following checkpoints:

CP #22 (Korint, 80 km) — ca kl 14:30

Food:

  • Squash and sweet corn casserole (hot)
  • Fork
  • 250 ml softflask
  • olivens
  • Oatly drink
  • bag of salt
  • Salt stick tablets

Clothes:

  • socks

Emergency:

  • Imodium
  • Sun cream
  • Tape (for scratches etc.)

CP #35 (Ancient Nemea, 128 km) — ca kl 18:45

Mandatory:

  • Petzl RL headlamp
  • Petzl e+lite headlamp (red back light)
  • Reflective vest

Food:

  • Risotto (hot)
  • fork
  • 250 ml softflask
  • olivens
  • Oatly drink
  • bag of salt
  • Salt stick tablets
  • koffein tablets

Clothes:

  • buff
  • Waterproof gloves
  • Waterproof trouser
  • Waterproof jacket

Emergency:

  • Voltaren 50 mg tablets
  • Tape (for scratches etc.)

CP #52 (Nestani, 170 km) — ca kl. 23:00

Mandatory items:

  • Petzl Nao (backup headlamp)

Food:

  • Thai red curry (hot)
  • fork
  • 250 ml softflask
  • olivens
  • Oatly drink
  • bag of salt
  • Salt stick tablets

Clothes:

  • long sleeve
  • gloves (wool)
  • buff (wool)
  • t-shirt
  • Socks

Emergency:

  • Locoid
  • Magnesium
  • IBUX
  • Paracett
  • Tape (for scratches etc.)

CP #60 (Tegea, 194 km) — ca kl. 01:00

Food:

  • Mac´n´greens (hot)
  • fork
  • 250 ml softflask
  • olivens
  • Oatly drink
  • bag of salt
  • Salt stick tablets
  • koffein
  • Mentos
  • Fishermen Friends

CP #68 (Monument, 222 km) — ca kl 03:45

Food:

  • 250 ml softflask
  • olivens
  • Oatly drink
  • bag of salt
  • Salt stick tablets
  • koffein
  • Mentos
  • Fishermen Friends

CP #74 (Eyrotas bridge, 242 km) — ca kl. 06:15

  • flag — NOT YET PACKED

4. Race strategy

2021

In the 2021 edition I ended at a disappointed 27:48:47 finish. 20th overall and 16th men. Root cause being pace and nutrition.

  • Pace was to high in the first section of the race causing me to not handle the heat very well and causing issues with getting in sufficient energy
  • I was not very good at eating. Too little and too much low quality energy sources.

2022

My strategy for this year is following:

  • Treat the race as a 24 hour race and split the race into two sections; on starting from 7 am — 7 pm, and section two from 7 pm to 7 am.
  • Focus on conserving energy, getting in real food, and run as efficient as possible at the 7 am — 7 pm section. This section is the hottest part of the race.

Eat real food!

Focus on easy pace till 7pm!

  • Do not take in too much suger. Switch between drinking sportsdrink and pure water
  • Find a group to run with, but leave it at an easy pace
  • Increase pace, and start the race, at the 7 pm mark.
  • From checkpoint 64, Skritis restaurant, and to finish, we have 40 kilomters “downhill”. Go all out — and make sure that there are nothing left when entering to Sparta.

5. Race goal

My goal for 2022 race is to finish under Nordic record which is 23:54:37.

Reach Sparta before Saturday 06:54:37.

6. Expected top contenders

There are 388 runners at the 2022 SPARTHATHLON. Watch out for following runners. Ranked based on their 24 hour performance, previous Sparthathlon races and others.

Men :

# 238 Yoshihiko Ishikawa (Japan) ***

  • 24h: 279.427 (2019)
  • 2022 Badwater 135: 23:08:20 (M: 1)
  • 2019 Badwater 135: 21:33:01 (M: 1)
  • 2018 Spartathlon: 22:54:40 (M: 1)

# 255 Fotois Zismimopos (Hellas) **

  • 24h: 236.000 (2022)
  • 2021 Spartathlon: 21:57:20 (M: 1)

# 151 Radek Brunner (Czech Republic) *

  • 24h: 255.731 (2021)
  • 2021 Spartathlon: 23:17:49 (M: 2)
  • 2019 Spartathlon: 24:25:49 (M: 3)
  • 2018 Spartathlon: 23:36:43 (M: 2)

# 279 Jiri Horcicka (Czech Republic)

  • 24h: 267.108 (2022)
  • 2021 Spartathlon: 25:10:36 (M: 6)

# 350 Marek Jirasek (Czech Republic)

  • 24h: 245.042 (2022)
  • 2021 Spartathlon: 26:56:37 (M: 12)

# 47 Gyöngyösi János Tibor (Hungary)

  • 2021 Spartathlon: 26:47:29 (M: 11)
  • 2019 Spartathlon: 29:49:25 (M: 22)

# 83 Allistar Higgins (UK)

  • 24h: 209.387 (2017)
  • 2021 Spartathlon: 28:44:59 (M: 23)
  • 2019 Spartathlon: 25:48:39 (M: 4)
  • 2018 Spartathlon: 26:09:23 (M: 10)

# 138 Domen Kozjek (Slovenia)

  • 2021 Spartathlon: 27:24:32 (M: 14)
  • 2019 Spartathlon: 31:09:35 (M: 34)

# 355 Lukasz Sagan (Poland)

  • 24h: 231.000 (2017)
  • 2021 Authentic Phidippides Run: 2d 17:53:20 (M: 1)
  • 2019 Authentic Phidippides Run: 2d 21:22:17 (M: 1)
  • 2018 Authentic Phidippides Run: 3d 03:36:57 (M: 1)
  • 2018 Spartathon: 24:51:00 (M: 6)

# 329 Simen Holvik (Norway)

  • 24h: 253.355 (2020)
  • 2021 Spartathlon: 27:48:30 (M: 16)

Women:

# 326 Camille Herron (U.S.A) ***

  • 24h: 270.116

# 66 Diana Dzaviza (Latvia) **

  • 24h: 228.962 (2021)
  • 2021 Spartathlon: 25:23:59 (F: 1)

# 201 Marisa Lizak (U.S.A) *

  • 24h: 244.456 (2022)
  • 2021 Spartathlon: 27:04:49 (F: 4)

# 112 Micah Morgan (U.S.A)

  • 24h: 239.279 (2019)

7. Tapering period

As of today, September 25th, we have about four days left till race day.

Runing

  • For the last weeks, I have stepped down on milage, and blended in some races (marathon, half marathon, trail and 10 km races). Below table shows my last three weeks:
  • Most of the runs, except the races, I have done with 10 kg extra weight (for adding additional resistance).

Strength/mobility

  • I have continued by schema with two strength and mobility sessions per week.

Heat

  • For the last months I have done more or less 45–60 minutes in my home infrared sauna every day (see below picture). (My plan was also to do outside running with additional clothes. That I have not been able to add in.)

8. Records:

RAF expedition in 1982 was the start initial birth of the Spartathlon, with the first open race the year after. This event has been arranged every year, except covid year 2020. Spartathlon has developed and been more and more popular and competative with times.

Norwegian record:

  • Jon Harald Berge, at age 40, ran 25:09:38 in 2009. That gave him 3rd place.

Nordic record:

  • Danish runner Kim Hansen has the Nordic Spartathlon record with his 2015 3rd place race at 23:54:37.

Overall record:

  • Yiannis Kouros, at age 28, has the all time performance with 20:25:00 in 1984.

9. Pack liste:

Note to self. Below are additional items which are not part of running gear and / or drop bag items.

  • Coffe beans from Supreme Roasworks
  • Coffe grinder, filter and dripper
  • Swimming pants
  • Passports
  • Credit and debit cards
  • Swimming pants
  • Toothbrush, paste etc.
  • Almond butter
  • Crackers
  • Macbook incl. charger
  • Iphone chargers
  • AirPods
  • books
  • football
  • Charger for Coros APEX
  • Charger for Petzl NAO
  • Charger for Petzl RL
  • memory bank
  • suncream
  • face mask
  • medical race certificate
  • Noregs Sparathlon laug t-shirts / etc.
  • throw away jacket (for start line)
  • glasses

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