50 000 km in 20 years

50 000 km in 20 years of running 2000-2019

I have been running for the last many years!!! Fourty years of running. It is increadible when I add all training session and see that I ran 50 000 km in 20 years!

50 000 km

Schoolboy

I started playing basketball in 1982 and running was not my first sport. I started racing when I was ten years old in school. It was compulsary in school to have 2 hours of sport per week and we were often doing athletics. We were racing few Cross-Country races with the school.

In my teen years, I was racing local races during the holidays and I started to have my first licence with the local club, but basketball was always my first sport. In secondary school, I was training few times a week on the school 250 meters track. I was able to run 5 kilometers in less than 19 minutes.

University

At university, I was busy between studying, partying, basketball and cycling. I stopped playing basketball in 1996 when I moved to the university in England. The running was not the priority and was training only few times a week and was racing few Cross-Country and Half-marathon races, but the season highlight was the pub crawls!

I started to work in 1999. During the first years, I was travelling lots, relocating abroad very often and I did not have many sport activities. I was still running few times every month, but it was maybe few hundred of kilometers every year.

The spark

In June 2001 I get a “lucky” motorbike accident on the German “Autobahn”. I was ridding fast and finished at the back of a Ford Focus. At the end, I was lucky enough to break only my wrist and my pelvis. I stayed 3 weeks in the hospital and then 7 weeks at home to get the rehabilitation to get stronger. My legs were very weak and in September, I was really in pain for my first 1 kilometer jog. My legs were very thin and most of my muscles were gone.

2002 – 1073 kilometers :

In April 2002, my car broke down and I had to cycle to work, which was roughly 30 kilometers each way. It was the start of my improved fitness. In May, I relocated to Turin in Italy and was walking to work every day. I started to go more regularly to the park for a jog. In June, with only one month of training, I ran the Lyon 10 km in 40’22”. I was training every week and was doing a little of bicycle on the weekends.

I register for my first marathon during the summer. My choice went to the Monaco Marathon on the 17th of November 2002.
I found a training plan on the internet and during 12 weeks I ran 750 kilometers and concluded the marathon in 3h10′.

This marathon goes through 3 countries in Monaco, in France and in Italy. The first marathon is always magical, and it was such a great experience to finish with a lap of the stadium. My marathon carreer is launched.

In 2002, I ran in total 1073 kilometers during the year.

2003 – 580 kilometers :

I started the year 2003 with regular trainings during the week and downhill ski on the weekend. But in March, I relocated to Germany for 6 months. The workload was very high and I ran only 105 kilometers during the 6 months, I worked in Germany. I finished the last four months in Torino, but I ran only a couple of times every week. I did not really raced this year appart a local 11.5 km race in Torino along the hill, which was very slow.

In 2003, I ran in total 1073 kilometers during the year.

2004 – 1918 kilometers :

I get my running back to track in 2004 and I really improved my pace and performances. This year, I decided to register for the local Torino Marathon in April. I was training good but at the end of February I was sick and had a small operation at the end of March, just four weeks before the marathon. Anyway I raced it and was able to close it in 3h09′, my new Personal Best for my second marathon.

I kept training hard this year and by using a new training plan with better speed sessions and long runs. It was a great 12 weeks training plan, with a half marathon just two months before the marathon. I was able to run the half marathon in Torino in 1h22′. It was really a big improvement versus my previous performances. Now I think 2 months is a little too far from the marathon and the half marathon should be run just one month before the marathon. I ran the Milano Marathon at the end of November in 2h51′.

I am a sub 3 hours marathon runner. As quoted sometimes, less than 2 % of the marathon runners will be able to close it in less than 3 hours, but I am not sure about this number!

In 2004, I ran in total 1918 kilometers during the year. In these 5 years, I ran roughly 4 000 km. It was a good start on my way to run 50 000 km in 20 years.

2005 – 886 kilometers :

I joined an athletics club from my home town in Lyon in 2005. It was great to be part of a team even if I was not involved too much with them, due to work travels.

I continued to train hard in spring. This time, I improved my 10 kilometers time to 37’25”, in Parilly, close to Lyon in France. It was just one month before racing the Lyon marathon. The weather was very bad, with lots of rain and cold. I started good but I really struggled in the last 10 kilometers of the race. The Lyon marathon was closed in 2h57′. I was in hypotermia and I stayed 30 minutes at the medical tent to warm-up at the finish line.

Five weeks later I was able to further improve my 10 km time to 36’58”. Unfortunately, I get a tendinitis on my knee (iliotibial band syndrome) and the rest of the season was visiting doctors, who gave me anti-inflamatory, meso therapy, but I was in pain each time I was trying to run again. I did not meet doctor who was able to give the good therapy to solve the issue. The rest of the season I did not run much. As a lesson learned, I should have visited a physio, just after the injury, and not the doctor. Within 2 months of the injury, I should have been back running!

In 2005, I ran in total 886 kilometers during the year.

2006 – 2128 kilomters :

In Januray, I went to a podologue who was able to sort my iliotibial issue. She prepared some special soles to solve my over-pronation. Using these soles allowed me to run without pain. It was magical. The issue was that my tendon was rubbing on the bone and was getting inflammed. With few months of training, I ran my fifth marathon in Paris. I tried a new gel after 30 km (mile 18) and my stomach did not like. The 3 hours pacers overtook me after 32 km, and I finished very slow the last 10 km. I closed this Paris marathon in 3h08′.

During the summer, I crossed-trained, swimming a lot, and I tried a triathlon. It was a great experience, but I did not train enough on the bike and did not perform at all.

At the end of the year, I started to train for my first ultra marathon. I ran the Saintelyon, but sprained my ankle after 40 km, and had to stopped after 56 km to go to the hospital. I had to wear a medical boot for the following 3 weeks.

In 2006, I was back running regularly and I ran in total 2128 kilometers during the year.

2007 – 2906 kilometers :

I increased the weekly mileage and training sessions. It worked well and I get a new Personal Best on the 10 km with 35’54”. I started to be fast. I prepared well for the Torino Marathon. This year I ran in 2h48′, it was a new Personal Best. It was a 22 minutes improvement since 2002.

I started in April 2007 to have all my training sessions online on kikourou.net and from 2012 on Garmin connect / strava.

2007 was the year I started really running ultras, after my Do Not Finish (DNF) at the Saintelyon in 2006. I raced 6 ultra-marathons in 2007, including an other Do Not Finish in Courmayeur during the Gran Trail Valdigne (I had big stomach problems and could not eat/drink anything after 50 km):

– 26/05 gran raid 73 : 73km in 9h43
– 23/06 Verdon : 102km in 16h47
– 14/07 Gran trail valdigne : 87km DNF (stomach) stopped after 55km
– 24/08 Courmayeur Champex Chamonix (CCC) : 87km in 14h13
– 02/12 Saintelyon : 69km in 6h08
– 08/12 24h marmotte : 81km in 24 hours

To finish the year, I went to New-York to run this mitical marathon. I had some issues with my knee during the training period, but was able to close it in 2h58′ enjoying every mile of it.

In 2007, I ran in total 2906 kilometers during the year. Counting the hills, I climbed in total 55,352 meters during the year, with a lot of runs / hikes in the Alps mountains.

2008 – 3273 kilometers :

It was another big season with lots of miles. After so many years of good running, I finally ran more than 3 000 km in one year. It was the beginning of my 50 000 km in 20 years. I was still fully focussed on the ultra-running. I was racing too much. In total, I raced 22 times (5 marathons and 5 ultra-marathons). Lots to say concerning this season, finishing by having a coach after two Do Not Finish races.

Marathons

I was training hard for the Torino Marathon. It started well with a Personal Best on the half marathon in 1h19′. During the training I managed to race 2 low key marathons in 2h57′ finished second and 2h54′ for my first marathon victory. There were only 25 runners in these races, but a marathon victory is always a great result!

I ran as well a log 51 km training session. It was then 4 marathons in 6 weeks. I raced my 10th official marathon in Torino in 2h45′. It was a tough and warm day, not ideal to perform during a marathon. It was another Personal Best. I was improving even if this training plan was not optimized for the marathon but for the rest of the season. My club shorts were internationally famous:

I then ran another marathon 2 weeks later in 3h15′, starting 30 kilometers at my 100 km pace, then accelerating on the last 10km.

Ultra-marathons

One month later I ran my first road 100 kilometers between Firenze and Faenza in Italy. It is a great race, with thousand of runners. I closed in 8:53′.

In 6 months I ran nearly 2000 km. I managed to run a great Gran trail Valding (the one that I Did Not Finished in 2007) in 12h01, in July. It was my best result in a trail race in a very strong field I finished 11th.

It was certainly too much and my body was tired. I did not listen to the body and continued to race one ultra every month. Here is my rest of the season results :

– 28/09 Porte di pietra 72km 11h18
– 29/08 UTMB 163km DNF (stomach) 94km in 16h29
– 26/10 Marathon in Valsusa 2h58′
– 07/12 Saintelyon DNF (head) 44km in 4h36

I was tired, my stomach was tired of the high training load and the high calorie diet that I needed… Really, I was training hard with high mileage, but was in over-training. Then my performance were going backward.
After another Do Not Finish at the Saintelyon, I get a coach. My friend Serge is the man who is going to change my performance level.

In 2008, I ran in total 3273 kilometers during the year. It was a great year of running with very good results, but as well many races that I was not able to finish. I was on a my way to run 50 000 km in 20 years. Counting the hills, I climbed in total 73,663 meters during the year, with a lot of runs / hikes in the Alps mountains.

2009 – 3288 kilometers :

In 2009, I started the season with a discussion with Serge my coach. We first defined the objectives for the season. It was a long term plan on two seasons to start. The goal was to concentrate on the marathon. I will race 18 times, but mainly short races and three marathons.
Serge was as well giving me advise on the food and I started to use Whey protein after each of my speed session, allowing to reduce the quantity of food during my meals. I started to visit an Osteopath as well few times a year in order to prevent injuries, re-align my body.

In May, I raced in Mannheim, closing the marathon in 2h46′. It was not a personal best, but an improvement from the 2h58 from the end of 2008. The training plan is getting well in the summer. I still run in the Alps, but no ultra.

In September I ran a great Personal Best at the Parma Half marathon in 1h16′. I started at marathon pace and knowing I was in the top 10, I accelerated and did my 10 km Personal Best on the last 10 km of the race, to finish 4th of the race, just few meters from the 3rd. It is a great quality improvement.
In October/November we agreed to run two marathons in 7 weeks. First in carpi, I ran a new Personal Best in 2h37′, and later in Firenze in 2h38′. The jump in quality is huge.

One month later, I even broke my 10 km Personal Best in Torino in 35’41”.

Conclusion on 2019 season

In 2009, I ran in total 3275 kilometers during the year. Counting the hills, I climbed in total 41,752 meters during the year, with a lot of runs / hikes in the Alps mountains. This mileage was roughly the same than in 2008, and just 13% more than 2007, but the performances were really at a higher level.

First 10 years of the Century

During the first 10 years of the Century I ran 16 502 km. Multiplying by 2, we arrive just at 33 000 km, far away from 50 000 km in 20 years. It was a great progression anyway, puting a great base for the following decade of running.
I ran my first marathon in 3h10, ran another 14 marathons and 14 ultra-marathons, improving my fitness slowly and getting these Personal Best:

10km : 35’41”
Half Marathon : 1h16′
Marathon : 2h37′
100km : 8h53′

2010 – 3755 kilometers :

Following the progress in 2009, we planned the season with 3 Marathons. Only two marathons are objectives race, and the other 18 races are part of the training, or the fun. Here is the detail of this second decade of running to reach 50 000 km in 20 years.

Spring

The season started with three Cross-Country races and a road 10 km. I have been working the first three months of 2010 to improve my base speed. I was able to improve my 10 km times to 34’59” and further to 34’17”. It is still my Personal Best time.

Following this speed training period, I started a 8 weeks training plan for the Mannheim Marathon. After 4 weeks, I raced the Genova Half Marathon. I get a Personal Best of 1h15′, and it is still my Personal Best time. Four weeks later, again in Mannheim, I raced in 2h34′ finishing 4th of the race. It was a magical day. I raced against two other runners, and it pushed me during the last 10 km to keep my pace. I could see them 50 meters behind and I was able to keep the gap to finish 4th.

Autumn / Berlin

For the rest of the season, we concentrated to Berlin Marathon. The fastest marathon in the world. The objective was to run sub 2h30. It was ambitious to win another 5 minutes, but I was motivated. I worked very well with the coach, and he took some risks in the planning of the sessions. It was a lot of speed and a big quantity of miles. I was able to take 4 weeks holidays during the summer, and used them to train hard, have quality rest / recovery. During August I arrived in over training and saw my performance drop. I had a 160 kilometers week which was far too much with :

– Monday 19.8km (10 x 200m in 39″ r100m)
– Tuesday 21.5km (10 x 100m in 17″ r100m)
– Wednesday 20km ( 5km downhill in 16’29” + 3km in 10’19” + 2km in 6’52”)
– Thursday 22.1 km Easy
– Friday 21.1km ( 15 x 500m in 1’33” r300m ) -> plan was 20 x 500m, but felt tired after 15 and the coach stopped the session.
– Saturday 16.4km Easy
– Sunday Long run 39.6km in 3h16′ with 810m D+

It was a big mistake to run this long run, 20km would have been enough.

Two weeks later I ran my training half marathon in 1h17′ and was not comfortable at all. It was a big effort. I trained hard during the following two week, but the times were not where they should have been. In Berlin, I tried it anyway. The weather was very bad with lots of rain. I ran finally in 2h42′. It was a good marathon but far away from the 2h30′ target.

To conclude the season

I finished the season with a good track 5km race in 16’44” in a very good field. Then another fun Marathon in Barbaresco in Italy, with wine tasting after 10 miles. I concluded it in 2h47′ where I finished 3rd.

And just one ultra in the saintelyon at home, 68km in 6h52′.

In 2010, I ran in total 3755 kilometers during the year. Counting the hills, I climbed in total 44,9452 meters during the year, with a lot of runs / hikes in the Alps mountains. This was my best season with most of my Personal Best times.

2011 – 2655 kilometers :

After the best season, I had to recover from overtraining. It took some time and my performance slowed down. I decided to train back for ultra-marathons. I started by the usual Xcountry races, then ran the usual races:

10km in 35’55”, half in 1:19’59” and Annecy Marathon in 2h43′.

The performances were good for my standard but much slower than the previous year. I started then the 100km training, and ran the vercelli Marathon in 2h57 as a training. It was my marathon number 20. Then tried the 100km of Passatore again, but stopped after 50km, because I had pain on my knee. With some physio work, I was able to conclude the Lavaredo ultra-trail 90 kilometerd and 5300 m D+ in 15:05′ (54th).

I was not being to train well during the rest of the year, because I was busy restructuring my flat, but I managed with limited training to run the Turin Marathon in 2h59′ It was really a struggle to close this marathon sub 3 hours, but I was happy to close my 17th Marathon in sub 3 hours.

In 2011, I ran in total 2655 kilometers during the year. Counting the hills, I climbed in total 33,951 meters during the year, with a lot of runs / hikes in the Alps mountains.

2012 – 2280 kilometers :

It was a new step in my running carreer. I get a number with my friend Nico to run the Leadville 100 miles in the Colorado. It is one of the most difficult race in the world with most of the race above 9,000 feet and 2 climbs up to 12,000 feet. The season starts with the usual marathons:
Paris in 2h48 and Vercelli in 3h01. Always ensure you enjoy the finish of a race :

The ultra season is starting with the 100km Passatore in 8h47, a new Personal Best for me.

The rest of the season is with lots of sessions in the alps with high altitude. We go to Courmayeur for the Gran Trail Valdigne 55km, where I ran in 6h59′ finishing 22nd for a great training race. And my first buckle in Leadville for the 100 miles in 29h12′ (fighting with my upset stomach during more than 20 miles during the night).

In 2012, I ran in total 2280 kilometers during the year. Counting the hills, I climbed in total 48,520 meters during the year, with a lot of runs / hikes in the Alps mountains.

2013 – 3510 kilometers :

I am now living in Ireland and continue with the usual spring marathon. I ran Rome marathon in 2h53.

It was part of my training for the local ultra marathon : Connemarathon ultra 2013. I ran the 63 km in 4h39′ finishing 4th.

It was a lucky year and I get a number for the Spartathlon, then had to do a lot of mileage at training. I raced the Limerick marathon, and after 32 km I helped one team mate who was in trouble with his stomach. I ran the last 10 km with him to try to bring him to his first sub 3h, but we ran in 3h01. In May I travelled back to Italy to race the Passatore 100 km. I closed the 100 km in 9h13. In August, I ran another 63 km ultra on Achill Island in Ireland. I ran in 5h02′ finishing 2nd of the small field (20 runners).
In September, I am in Athens for the Spartathlon. Unfortunatelly I dropped out afte 142km with pain of my knee.

In 2013, I ran mainly on the road and another highest mileage year with 3510 kilometers.

2014 – 3305 kilometers :

I get another great season in 2014. The speed work brought improvements. I was able to race the Limerick marathon in 2h50, and I ran the Connemarathon in 4h29′ (ran the marathon in 2h53′ during the race).

Then I had another Do Not Finish in the Portumna 100km (I ran 80 km).

This year I trained only with looking at my heart rate and at threshold, I ran the Dublin City Marathon in 2h43′.

Unfortunately, I injured my Hamstring in October, training at track only few weeks after the marathon, when the body was not recovered yet.

In 2014, I ran a good mileage of 3305 kilometers. I was another step closer to run 50 000 km in 20 years.

2015 – 2092 kilometers :

The injury in the hamstring took really too much to resolve. I raced in March a local 10km, but had to stop after 8 km for the hamstring again. I raced few 5 kilometers Parkrun this year in 18′.

In 2015, the season was not great and I ran 2092 kilometers.

2016 – 3202 kilometers :

The hamstring was improving but I ran only few races. The local Connemarathon ultra in 4h40′. I did not race any marathon and ran many 5 km parkrun in 18′.

In 2016, the fitness improved but there was still lots to do to be back. I ran 3202 kilometers.

2017 – 4057 kilometers :

First season in M40

The fitness improved and I was running well. I change category and run in the M40. I was training for the Connemara ultra, and raced a Marathon in Roscommon. It was a training race, but I was in second position after 10 km, then decided to race it. I overtook the leader at the half marathon mark and managed to win my second marathon. The Roscommon marathon was closed the race in 2h52.

I finished the ultra connemarathon in 4h34′. It was my best position in this race, I finished second. I ran the first marathon in 2h56 during the ultra.

Autumn / Dublin

At the end of the season, I raced Dublin marathon again and closed in 2h44′. It was a good result for a man over 40 years old.

In 2017, was a good season in my new category M40. It was my highest mileage and I ran 4057 kilometers.

2018 – 4022 kilometers :

Spring / London

The season started great with a 5 km on the first of January. I ran the resolution run in 17’26”. For my marathon number 30, I was able to get a number for the London Marathon. It is so difficult to get in with so many people in the lottery. It was a very warm day and I could not manage to stay sub 3 hours. I ran in 3h01′.

Summer / 100 km

My goal is to race the Spartathlon. In order to qualify directly I need to run a 100km in less than 8 hours. It was certainly out of my reach but I tried it. I ran the Portumna 100km in 8h52′ finishing second. In order to qualify directly, I started “fast” to run the first 50 km in 4 hours, but slowed down during the second part of the race. I was even leading the race between km 80 and 90, but I really did not know until the finish line.When I crossed the finish line, I thought I was 4th. No direct registration for the spartathlon, but I will be able to put my name in the lottery for the Spartathlon 2019 (need a 100km in less than 10 hours to be able to enter the lottery).

I was even involved with the team on track on the 4 x 400m team. It was great fun even if my form was not great. I was having a big heel strike (too many miles to train for the 100 km was not great for my running form) :

Autumn / Amsterdam

Then for the end of the season, I trained a great group of runner and we travelled to Amsterdam marathon. I ran it in 2h56.

And to finish the season, I flew back home for the Saintelyon. For the 65th anniversary of this ultra, they increased the distance to 85km. It was very wet, and slippery, I ran in 9h05′ finishing 213th (over 5207 finisher).

In 2018, it was another great season and I ran 4022 kilometers.

2019 – 4766 kilometers :

I did not race any marathon. I was concentrated on the ultra season. In spring, flying to Utah in April for the Zion 100 miles. It was a great race and I concluded in 24h16′, finishing 12th (on a field of 149 finisher).

In the summer, I helped my club on track for the 4 x 400m and we get the gold medals for the M35. It was great to help the team and push the heart rate during less than 70″. There is some training to be done on the form and the batton passing.

At the end of the season, I travelled to Greece again to reach Sparta by foot. But once again, I had to stop after 122km, because my stomach started to be upset after 80km. I will need to find a solution for the stomach problems if I want to reach sparta by foot from Athens.

In 2019, it was another great season, with a great 5 hours Personal best on the 100 miles. It was my record mileage with 4766 kilometers. I have run 50 000 km in 20 years.

Second 10 years of the Century

During the second 10 years of the Century I ran 32 953 km. It was nearly the double mileage of the previous 10 years. I ran all my best performances, especially in 2010. The best performances were on the marathon in 2h34′ and finishing two 100 miles. I was defeated by the Spartathlon two times in 2013 and 2019, but I plan to race again in Greece.
In total I completed 31 marathons and 32 ultramarthons (even if I did not finish 8 of them, but managed to run more than 42 kilometers).
Here are my new Personal Best:

10km : 34’17”
Half Marathon : 1h15′
Marathon : 2h34′
100km : 8h47′
100 miles : 24:16′

2020 : to be continued

I just reached 50 000 km in 20 years, even in the last 18 years because I did not run much in 2000 and 2001! It is many pair of shoes, races, friends… I will prepare the next article on the subject when I will reach 75,000 km.

Conclusion

50 000 km in 20 years

Start a log book, it allowsyou and the coach to look back at your mileage, sessions, results. It is goo to see the progress and then if you get injured to see why you get injured.
It is nice to be able to write this kind of article and look back at the last 20 years of running.

Increase progressivelly the mileage, results are coming, but take long time. In 7 years, I started to train on my own without a great training plan. Using a better plan, including some speed sessions and long sessions, I was able to improve my time by 20 minutes in 2 years. Then by taking a coach, I was able to win another 15 minutes and run sub 2h40′.