Going beyond the confines of the traditional marathon lies the realm of ultra marathons—an ultimate test of endurance that surpasses the standard 26.2 miles (42.1k). Spanning from single-day 50k (31 miles) sprints to grueling multi-stage races covering hundreds of miles, these events traverse challenging terrains, pushing athletes to their physical and mental limits. To experience, exceptional performance in running, choose the best footwear for your runs like Tarkine Trail Devil shoes.

Crafting the Training Regimen

Gradual Mileage Build-Up. Initiate the journey by establishing a sturdy base mileage, gradually increasing weekly distances by about 10% to fortify endurance.

Tailored Terrain Training. Emulate race conditions by seeking out similar terrains during training sessions. Even without immediate access to mountains, incorporating hill workouts prepares participants for the challenges ahead.

Diversified Training Approach. Balance running routines with cross-training, strength exercises, and vital rest days. A well-rounded regimen enhances overall fitness and mitigates the risk of injuries.

Optimized Nutrition and Hydration. Experiment with diverse nutrition and hydration strategies during training to determine the ideal plan for race day. Finding the right balance of food, gels, and electrolytes is crucial for sustained performance.

Conquering Fears. Embrace the inherent fears of technical trail running, especially on downhill stretches. Accepting risks and maintaining composure aids in navigating challenging terrains more confidently.

Tailoring Training Timelines

The duration required for ultra marathon training depends on an individual’s fitness levels and the targeted race distance. Novices or those with limited marathon experience should allocate at least 18 to 24 weeks for comprehensive training, gradually escalating mileage to reduce the risk of injuries. Experienced marathoners may opt for shorter plans but should prioritize incremental mileage increases and specialized training elements.

Embracing Personalized Training

Training volumes vary significantly among athletes, with some covering approximately 50 miles weekly, while others ambitiously log between 100k to 150k every week. This diversity underscores the personalized nature of training, tailored to each athlete’s capabilities and the distinct challenges of their chosen race.

 A Journey of Transformation

Preparing for an ultra marathon transcends physical exertion; it signifies an immersive journey demanding commitment, resilience, and an unwavering pursuit of surpassing personal boundaries. As participants gear up for this exceptional challenge, they embark on a transformative odyssey, unraveling the extraordinary depths of human potential.

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Millet’s focus lay in the demanding realm of mountain-ultra-trail races like the Ultra-Trail du Mont-Blanc and the grueling Tor des Géants, a 200-mile trek navigating three times the height of Mount Everest. His credibility stemmed from personal experience, achieving a high rank at Tor des Géants despite minimal sleep in an 87-hour race.

Here are key insights gleaned from these sessions that illuminate the art of efficient uphill running.

Optimizing Uphill Performance

Rodger Kram, a seasoned biomechanist from the University of Colorado, delved into the nuances of transitioning between walking and running. Deciding when it’s beneficial to walk versus run up steep inclines hinges on multiple factors: slope, pace, fitness level, leg strength, terrain complexity, and social influences.

Interestingly, while walking proves more efficient than running beyond a 15-degree slope for most, elite runners might extend this threshold slightly. Yet, there’s a tipping point where walking becomes the most efficient choice for everyone. Trail runners often alternate between walking and running on steep inclines, influenced by localized muscle fatigue alleviated by walking.

Insights from Scientific Analysis

Nicola Giovanelli, from the University of Udine in Italy, equipped with the world’s steepest treadmill, explored using poles during uphill climbs. Contrary to earlier findings, poles become advantageous on steeper slopes, reducing energy expenditure and perceived effort. A recent study showcased that pole-assisted climbing outperformed pole-less ascent, with few exceptions.

 

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Frederic Sabater Pastor, a student of Millet’s, specializes in trail running’s energy cost. Trail running complexities involve varied terrain, muscle usage, and the impact of altitude. Mastering efficiency demands technical skill, light gear, and potential benefits from strength training.

Balancing Efficiency and Endurance

Efficiency isn’t the sole determinant of success. Pastor highlights a crucial trade-off between conserving energy and preserving leg strength. Ultra runners have embraced choices like Hoka shoes, compromising efficiency for reduced muscle damage during extensive mountain runs. Strategic choices like muscular builds, shorter strides, and the contentious use of poles illustrate the multifaceted approach of elite trail runners.

The realm of trail running efficiency remains a domain ripe with mysteries. Short races exhibit declining efficiency, while longer distances maintain steady performance. Notably, in ultra-long races like Tor des Géants, runners seem to gain efficiency toward the end, warranting further exploration.

In unraveling the intricate science behind trail running, these insights redefine the balance between efficiency, strategy, and endurance. As trail runners navigate challenging terrains, the amalgamation of science and experience illuminates the pathway to mastering the art of trail running.

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Few runners relish the idea of pounding the pavement in intense heat. Understandably so—effort feels magnified, and performance often wanes compared to milder weather. It’s no surprise to witness the bustling activity of early morning runners aiming to elude the blazing summer sun. However, embracing heat training can notably enhance both performance and comfort levels in high-temperature conditions.

What exactly does Heat Training entail?

Heat training involves deliberately exposing oneself to temperatures surpassing 80 degrees Fahrenheit. Rather than dodging the heat by opting for early morning runs, the strategy involves embracing the challenge during the hottest parts of the day. Typically, a regimen comprising eight to ten sessions spread across three to five weeks offers the benefits of heat acclimatization, with more sessions yielding superior adaptation.

Without a doubt. Physiological adjustments triggered by heat training substantially improve sweating efficiency, bolster blood circulation, facilitate water retention, and lower heart rates. Recent scientific studies underscore its positive influence on subsequent performance under cooler conditions.

Preparing for Training Runs in Sweltering Conditions

Ahead of a heat training session, safeguarding oneself from the sun’s harsh rays with adequate sunscreen and donning light-colored, reflective attire becomes paramount. Optimal hydration, especially during prolonged runs, is critical. Experimenting with salt replacement tablets and electrolyte supplements aids in sustaining energy levels. Crucially, maintaining a moderate pace is key. Should signs of heat exhaustion—such as dizziness, nausea, or lightheadedness—manifest, slowing down, seeking shade, and ensuring full recovery before resuming is essential.

 

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Navigating High Temperatures on Race Day

Adjusting expectations on race day becomes imperative; the heat will undoubtedly impact your pace. Focus on a sustainable speed that prevents overheating. Elevate your hydration levels and embrace cooling methods, including ice in fluids or clothing, to combat the heat. Embrace any opportunity to cool down with water immersion. Opting for walking during uphill stretches and slowing down at the slightest hint of discomfort is advisable. Consider the race as an exploration of personal limits in hot conditions rather than a pursuit of speed.

Despite an anticipated slower race time, one might find surprising results in the standings. Personal experience echoes this sentiment—finishing 35th in a 50-mile race under cooler weather, only to clock over 11 hours amidst record heat the subsequent year. While it felt arduous, the outcome portrayed a different story amidst a collective challenge.

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At the core of preparation lies fitness. Irrespective of terrain alignment, consistent and structured training fosters strength and familiarity with uphill and downhill running. Cardio workouts enhance blood plasma volume, aiding temperature regulation and oxygen utilization. Regular practice of race-day nutrition strategies optimizes gut function and energy utilization. The key to winter training lies in its steadfastness, a crucial element for readiness when mountainous events draw near.

Beyond traditional training methods, inventive approaches and dedication to event-specific demands are essential. Enter the treadmill – often overlooked but immensely valuable. While the appeal of outdoor trails remains strong, the treadmill serves as an efficient means to develop uphill capabilities. Intervals with heightened inclines on this indoor equipment yield superior cardiovascular benefits while reducing impact forces, potentially averting injuries. Moreover, it eliminates the need for layering up during frosty outdoor runs.

 

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However, treadmills usually lack steep declines, a crucial aspect of mountain races. To simulate the demands of downhill stretches sans appropriate terrain, focus on strength exercises. Emphasizing eccentric muscle contractions through exercises like lunges or box jumps replicates the stress imposed by downhill running. Gradual integration of these exercises helps prevent muscle soreness or injury.

For those residing in areas where terrain shifts with the changing seasons, a gradual introduction of elevation changes is prudent. Incrementally increasing elevation by about 30% per week below 10,000 feet and 20% thereafter aids the body in adapting to varying elevations. Pay attention to your body’s signals – excessive soreness or hints of potential injury call for scaling back training temporarily.

It’s crucial to note that there’s no one-size-fits-all formula for preparing for mountain races when access to suitable terrains is limited during winter. Prioritizing overall fitness, aligning training with event-specific demands as race day approaches, and introducing changes gradually are prudent strategies. Simplify your approach, make the most of available tools, and stay committed as we await the arrival of spring.

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On the flip side of this spectrum, we witness a notable surge in the number of runners exploring the allure of trail running at a more leisurely pace. Over the past decade, as per a report jointly compiled by RunRepeat and World Athletics, organized trail running events have experienced a significant threefold increase in participation. Notably, Canada stands as one of the few countries where women have surpassed men in embracing these challenging trails.

While the shared passion for running unites these athletes, trail running unveils a distinctive set of challenges. Recent studies have illuminated the fundamental elements essential for thriving in this unique environment.

Building Resilience

Researchers from the University of Lyon in France conducted a series of laboratory experiments aimed at distinguishing elite trail runners from their recreational counterparts. Their findings, published in the Journal of Strength and Conditioning Research, unveiled that elite runners display heightened efficiency on both flat and hilly terrains. They expend less energy to sustain a given pace, a trait attributed to their superior leg strength.

Intriguingly, a parallel pattern emerged in a prior study comparing elite trail and road runners. Even when competing at similar levels, trail runners demonstrated superior leg strength and more efficient performance on hilly terrain. The key takeaway here is that leg-strengthening exercises, such as squats and lunges, may prove particularly advantageous for trail runners, equipping them to navigate diverse terrains and inclines with greater ease.

Mastering the Art of Pacing

One of the world’s most renowned trail running events, the Ultra-Trail de Mont-Blanc, encompasses races spanning from 40 to 171 kilometers. A study conducted by a team from the Universidad de Léon in Spain, published in the International Journal of Environmental Research and Public Health, meticulously scrutinized the pacing patterns of 5,656 finishers in the 56-kilometer race from 2017 to 2021.

 

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This grueling race encompasses a cumulative ascent and descent exceeding 3,000 meters, making it imperative for runners to finely tune their efforts on uphill and downhill stretches. The study revealed a compelling finding: swifter finishers exhibited more variability in their pacing. They moderated their pace during uphill climbs and accelerated on descents in comparison to their average speed. This pattern echoes findings from prior research on less undulating running routes, suggesting that maintaining a consistent effort, rather than a fixed pace, is a more effective strategy.

Leveraging the Power of Poles

At the University of Udine in Italy, a research team led by Italian mountain runner Nicola Giovanelli conducted experiments on the world’s steepest treadmill, capable of conquering slopes with angles up to 45 degrees—a 100% grade. Their recent findings, documented in the European Journal of Applied Physiology, suggest that utilizing trekking poles on steep inclines might not necessarily conserve energy but does alleviate the strain on your legs. On a hill with an approximate 20-degree incline, participants exerted 5% less force on their legs and reached the summit 2.5% more swiftly.

The use of trekking poles remains a subject of ongoing discussion among trail runners, particularly in mountainous regions. Kilian Jornet, for instance, employed superlight prototypes from the German company Leki during his Pyrenees expedition. With practice, trekking poles can serve as invaluable aids for navigating a range of challenging terrains. Scientific research now substantiates the claims of pole enthusiasts regarding their leg-preserving advantages on hilly trails.

In conclusion, for those who have already succumbed to the allure of trail running, these insights regarding strength training, pacing strategies, and pole usage can be transformative in their pursuit of improvement. As for those who are curious about the world of trail running, remember that there’s no need for specialized training or equipment to embark on your journey. Simply lace up your shoes, immerse yourself in the awe-inspiring scenery, savor the tranquility, remain vigilant for obstacles like tree roots, and ensure you find your way back to your starting point. Trail running offers an unparalleled adventure, waiting for you to explore its wonders.

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Transitioning from road running to the captivating world of trail running is a transformational journey. It’s a shift from the familiar territory of racing eight-minute miles on paved streets to the heart-pounding experience of tackling mountainous ski slopes at a more modest 15-minute mile pace. Trail running offers road runners an exhilarating and challenging change of pace by infusing climbs and rough terrain into their running routines.

As Nancy Hobbs, the founder and Executive Director of the American Trail Running Association, aptly states, “While a road is just a road, trails continually evolve, providing a dynamic canvas that changes from start to finish and season to season, offering a perpetual source of empowerment.” Elevate your running game with Tarkine Trail Devil, where every step is a testament to exceptional performance and unmatched comfort.

Trail running, once regarded as a niche sport, has witnessed a remarkable surge in popularity. Research conducted by the Outdoor Foundation shows a nearly 43 percent increase in trail running participation between 2012 and 2016. It’s not just the number of participants that’s growing; the number of events catering to trail runners has also expanded.

There’s also been a noticeable shift in perspective. In the past, the notion of trail running often intimidated road runners who believed it was only for elite athletes. However, this is far from the truth. It’s common to see participants walking at various points during trail races, which only adds to the charm of this unique sport. As Hobbs emphasizes, “You’re not expected to run the entire trail; it’s about embracing the experience and the challenge.”

Trail running presents its own set of challenges and rewards. To navigate this new terrain like a seasoned pro, consider the following tips:

1. Embrace a Different Measure of Success: In trail running, let go of the notion of time and focus on distance and effort. Expect a slower pace, and allow yourself to fully immerse in the experience.
2. Pacing for the Long Haul: Trail running requires smart pacing. Workouts that help you distribute your energy effectively and practice running on uneven terrain are key to success.
3. Strengthening the Essentials: Trail running necessitates a broader range of muscle engagement. Focus on exercises that strengthen lateral muscles and improve balance and agility.
4. Stay Alert and Present: Trail running demands constant mindfulness. Keep your gaze a few steps ahead to navigate the ever-changing terrain safely.
5. Light Feet for Rough Ground: Maintain a high cadence to enhance balance and agility. Incorporate drills and speed workouts to achieve this.
6. Footwear That Suits You: Choosing the right trail shoes is essential. Look for shoes with good traction, breathability, midfoot and ankle support, and cushioning. But remember, comfort is key.
7. Savor the Experience: Trail running is about more than just the distance; it’s an adventure in nature. Take breaks to appreciate the scenery, catch your breath, and relish the surroundings.

By incorporating these guidelines into your trail running journey, you’ll find a newfound appreciation for the great outdoors and a thrilling challenge that road running can’t replicate. Embrace the trail, leave the asphalt behind, and savor the adventure of a lifetime.

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Today, we aim to debunk five common strength training myths and uncover the truth behind them:

Myth 1: Lifting weights will bulk you up and hinder performance.

Truth: Contrary to popular belief, strength training can be a game-changer for trail runners. While excessive muscle gain is unlikely, building and maintaining some muscle can significantly benefit your performance. Renowned trail runners like Sally McRae, Jeff Browning, Hannah Allgood, and Dylan Bowman credit their success and longevity to strength training. During the off-season, dedicating a portion of your training time to strength exercises can help you excel in upcoming races, from half marathons to 100-mile events.

Myth 2: Running alone is enough to improve speed and endurance.

Truth: While running is the backbone of trail running training, solely focusing on it overlooks the advantages of cross-training and strength workouts. Studies reveal that integrating strength training helps prevent injuries and enhances efficiency on varied terrains. By targeting specific running movements through functional strength exercises and plyometrics, you can elevate your overall running economy and perform better on technical trails.

Shoe Review: Tarkine Trail Devil

Myth 3: You must lift weights frequently to see benefits.

Truth: The misconception that frequent strength training is necessary for gains is not entirely accurate. Even incorporating just one or two sessions per week can yield positive results. For instance, trail runner Hannah Allgood maintains her strength by incorporating two sessions per week during the season, supplementing her hard workout and long run days. During the off-season, increasing the frequency of strength training can lead to more gains without sacrificing overall fitness.

Myth 4: Strength training leads to excessive soreness and hampers performance.

Truth: It’s normal to experience some soreness when starting strength training. However, with consistency and proper recovery, this discomfort diminishes as your body adapts. Avoid scheduling strength sessions right before intense workouts or long runs to prevent additional fatigue. A proper warm-up, a steady dose of strength work, and adequate recovery between sessions can minimize soreness and reduce the risk of injury.

Myth 5: Endurance athletes should avoid heavy lifting or only focus on it.

Truth: Endurance athletes, including trail runners, can benefit from lifting heavier weights. Lifting at a challenging effort level (around 7 or 8 out of 10) can lead to substantial strength gains without excessive bulkiness. Remember that a well-rounded strength program can also include bodyweight and band exercises, which are effective, especially for beginners.

Incorporating a balanced strength training routine into your trail running regimen can enhance your performance, improve your trail running experience, and reduce the risk of injuries. Embrace the truth behind these myths and unlock your true potential as a trail runner.

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Finding Your Ideal Pace on the Treadmill

Treadmill running caters to all paces, from high-intensity intervals to leisurely jogs. If you’re new to treadmill workouts, it’s important to avoid pushing yourself too hard initially. Take time to adapt and find your comfortable pace. Additionally, if you prefer measuring distances in miles instead of kilometers, our convenient pace converter tool can assist you in setting up your treadmill accurately.

Transforming Treadmill Workouts into Engaging Experiences

Alternating between challenging and recovery paces every few minutes breaks up the monotony and allows you to focus on shorter segments. For a high-intensity workout, you can incorporate intervals of varying lengths, followed by slower recovery periods.  Avoiding complete stops and opting for a slow jog recovery instead to maintain the flow of the workout.

Other engaging treadmill workouts include tempo runs, where the warm-up and cool-down are integrated into the session, and progression runs, where you gradually increase the pace over time. Experimenting with incline settings can simulate hill workouts and enhance your strength and endurance.

Embrace Innovative Technology

Say goodbye to treadmill boredom with a variety of third-party software and apps that bring excitement to your workouts. The renowned Zwift Run app offers a free virtual running experience, complete with fictional and real-world locations. Treadmill Trails, Rouvy, and Kinomap provide real running routes filmed by users worldwide, allowing you to immerse yourself in different locations and compete with other runners. Some treadmills even synchronize with these apps to adjust the elevation based on the on-screen metrics.

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Revitalizing Your Treadmill Routine with Dynamic Workouts

1. The “3-2-1” Speed Session:
   • Warmup: 0:01-5:00
   • Fast pace: 5:01-8:00
   • Recovery pace: 8:01-11:00
   • Repeat fast and recovery paces: 11:01-29:00
   • Cooldown: 29:01-34:00
2. The Incline Challenge: 12-3-30 or 12-4-30
   • Set the treadmill to a 12% incline
   • Walk at a pace of 3 miles per hour for 30 minutes
   • For a greater challenge, try the 12-4-30 variation
3. Hills for Strength:
   • Warmup: 0:01-5:00
   • Vary the incline for fast-paced intervals: 5:01-17:00
   • Repeat the incline intervals at different levels: 17:01-28:00
   • Cooldown: 23:01-28:00
4. Progression Run:
   • Warmup: 0:01-5:00
   • Gradually increase the pace every 5 minutes: 5:01-25:01
   • Cooldown: 25:01-30:00
5. Beginner’s Run/Walk Hills:
   • Easy jog or walk warmup: 0:01-5:00
   • Alternate between walking and jogging at varying inclines: 5:01-30:00
   • Easy jog or walk cooldown: 25:01-30:00

These examples provide a glimpse into the array of treadmill workouts available. Tailor your sessions to your fitness goals, whether it’s building endurance, strength, or speed.

By infusing structure, embracing virtual running, and incorporating innovative apps into your treadmill routine, you’ll unlock the full potential of indoor running. Embrace the treadmill as a powerful ally, elevating your workouts and empowering you to achieve your fitness aspirations.

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Elevating Your Lactate Threshold

To unlock your full running potential and achieve breakthrough performance, incorporating specific training techniques is crucial. The following approaches have proven successful for countless runners:

1. Gradual Increase in Weekly Running Mileage

Surprisingly, gradually increasing your weekly running mileage has a significant impact on improving lactate threshold. By steadily challenging your body through moderate-paced aerobic runs, you stimulate beneficial adaptations in the mitochondria, the cellular powerhouses responsible for energy production. This foundation allows for the elevation of lactate threshold and overall running fitness.

2. Embrace the Power of Tempo Runs

Tempo runs are cornerstone workouts for lactate threshold training, focusing on sustaining high-intensity efforts. These workouts need not be overly complex; a simple yet effective approach involves maintaining your lactate threshold pace or heart rate for 30 to 60 minutes in a continuous run. By incorporating regular tempo runs into your training routine, you condition your body to maintain faster running speeds for extended periods.

3. Lactate Threshold Intervals

Lactate threshold intervals, often referred to as “cruise intervals,” offer an alternative approach for runners seeking structured workouts. These intervals involve breaking down sustained effort into repetitions, effectively challenging your lactate threshold. Consider the following example:

• Begin with a 5-minute easy running warm-up.
• Perform four sets of 1600m at your 10km race pace, with 2 minutes of jogging recovery between sets.
• Conclude with a 5-minute easy running cool-down.

Embrace the discomfort of these sessions, as it is often through the most challenging workouts that the greatest progress is achieved.

Conclusion:

Improving your lactate threshold is essential to unlocking your running potential. By implementing targeted strategies, such as gradually increasing weekly mileage, incorporating tempo runs, and embracing lactate threshold intervals, you can enhance your endurance and speed. While these workouts demand dedication and mental fortitude, the rewards far outweigh the temporary discomfort. Embrace the transformative journey of self-improvement, push your boundaries, and witness remarkable progress as you exceed your previous limits.

So, lace up your running shoes, hit the pavement, and embark on a path to unleash the power within you. Embrace the opportunity to transcend your lactate threshold, and experience the extraordinary accomplishments that lie ahead. With perseverance and a commitment to training, you will redefine your running performance, surpassing milestones and achieving greatness along the way.

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Symmonds’ journey to success began in high school, where his personal bests were 1:53 in the 800m and 4:20 in the 1600m. He attended Willamette University in Oregon, where he studied biochemistry and competed in athletics. During his time at Willamette, an NCAA Division III school, Symmonds improved his personal bests to 1:45.83 in the 800m and 3:40.91 in the 1500m. He also became the Northwest division champion in cross country, with his best 8km cross country time being 24:49.

Symmonds’ then-coach, Kelly Sullivan, believed in gradual progress and incremental improvement. As Symmonds trained at the Oregon Track Club under coach Frank Gagliano, his weekly workouts typically included running, strength training, and lap swimming. On Mondays and Wednesdays, Symmonds lifted with Coach Radcliff, ran 7 miles, and did 6×100m strides in the morning. In the afternoon, he did a 4-mile easy shake-out run. Tuesdays and Thursdays were reserved for interval training or light workouts like hill repeats or fartleks. On Fridays, Symmonds went on a 6-mile run in the morning and enjoyed hunting or fishing in the afternoon. Saturdays were for workouts, while Sundays were reserved for a long run.

During the 2012 Olympic year, following his success in London, Symmonds shared a document that detailed his 10-month build-up to the Games. This provided a rare glimpse into the training routine of an elite athlete. Symmonds’ daily routine typically included easy runs, tempo runs, gym sessions, and cross-training through swimming. His tempo runs ranged from 3-6 miles and included increasing pace, while his gym sessions involved power lifts, strength training, plyometrics, and functional training. Symmonds trained at 90% of his capabilities, occasionally reaching 100%. His training approach prioritized gradual progress and incremental improvement, a principle that has contributed to his remarkable athletic achievements.

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