In October 2023, two friends from Berlin, Germany, set out to run the Salomon Cappadocia Ultra-Trail. The race is a 38-kilometer (24-mile) trail run through the stunning natural and historical landscape of Cappadocia, Turkey.
The friends, named Mia and Max, are both experienced runners who have been training for months for the race. Mia is a 30-year-old marketing manager who has been running since she was a teenager. Max is a 28-year-old software engineer who took up running a few years ago.
The two friends met in college and have been running together ever since. They are both passionate about running and love the challenge of pushing themselves to their limits.
“We’ve been looking forward to this race for a long time,” said Mia. “We’ve heard so much about how beautiful Cappadocia is, and we’re excited to experience it for ourselves.”
Mia and Max’s 4-Month Training Plan for the Salomon Cappadocia Ultra-Trail
Mia and Max started their training for the Salomon Cappadocia Ultra-Trail in June 2024. They knew that the race would be challenging, so they wanted to give themselves plenty of time to prepare.
Training Plan
The friends’ training plan was designed to gradually increase their mileage and intensity over the course of four months. Here is a breakdown of their plan:
Month 1
- Start with a base of 30 miles per week, with a long run of 10 miles.
- Add 5 miles per week each week.
Month 2
- Increase mileage to 50 miles per week, with a long run of 15 miles.
- Start adding hill training and speedwork to the mix.
Month 3
- Increase mileage to 70 miles per week, with a long run of 20 miles.
- Focus on hill training and speedwork.
Month 4
- Peak at 90 miles per week, with a long run of 25 miles.
- Start tapering off mileage in the weeks leading up to the race.
Nutrition
Mia and Max both ate a healthy diet that was focused on whole foods. They made sure to eat plenty of fruits, vegetables, whole grains, and lean protein. They also drank plenty of water and other fluids to stay hydrated.
Shoes
Mia and Max both wore trail running shoes that were designed for the terrain they would be running on. They chose shoes that had good traction and support to help them avoid injury.
Race Preparation
In the weeks leading up to the race, Mia and Max focused on rest and recovery. They also did some visualization exercises to help them prepare mentally for the challenge.
Here is a day-by-day breakdown of how Mia and Max spent the 4 months leading up to the race:
Month 1
- Week 1: Start training plan and gradually increase mileage.
- Week 2: Continue increasing mileage and add hill training.
- Week 3: Focus on hill training and speedwork.
- Week 4: Rest and recover.
Month 2
- Week 1: Increase mileage to 50 miles per week.
- Week 2: Continue increasing mileage and add hill training.
- Week 3: Focus on hill training and speedwork.
- Week 4: Rest and recover.
Month 3
- Week 1: Increase mileage to 70 miles per week.
- Week 2: Continue increasing mileage and add hill training.
- Week 3: Focus on hill training and speedwork.
- Week 4: Rest and recover.
Month 4
- Week 1: Increase mileage to 90 miles per week.
- Week 2: Continue increasing mileage and add hill training.
- Week 3: Taper mileage and focus on rest and recovery.
- Week 4: Rest and recover.
Mia and Max’s Trip to Cappadocia for the Salomon Cappadocia Ultra-Trail
Mia and Max arrived in Cappadocia, Turkey, on October 17, 2024, for the Salomon Cappadocia Ultra-Trail. They flew from Berlin, Germany, and arrived at Nevşehir Airport.
The friends rented a car and drove to Ürgüp, the town where the race would start. They checked into a hotel in Ürgüp and started exploring the town.
On October 18, Mia and Max visited the Göreme Open Air Museum, a UNESCO World Heritage Site. The museum is home to a collection of cave churches and monasteries that were carved into the soft rock of Cappadocia.
On October 19, the friends visited the Pigeon Valley, a natural wonder of Cappadocia. The valley is filled with rock formations that resemble pigeons.
On October 20, Mia and Max went on a hot air balloon ride over Cappadocia. The ride was a once-in-a-lifetime experience that allowed them to see the beauty of Cappadocia from a bird’s eye view.
On October 21, the friends attended the race expo, where they picked up their race packets and met other runners.
On October 22, Mia and Max had a rest day to prepare for the race. They ate a healthy breakfast, did some light stretching, and relaxed.
On October 23, Mia and Max had a pasta dinner to carb-load for the race. They also went to bed early to get a good night’s sleep.
Mia and Max’s Race Day Support
Mia and Max woke up early on race day, excited and nervous. They had been training for months for this moment, and they were finally ready to run the Salomon Cappadocia Ultra-Trail.
As they made their way to the starting line, Mia and Max held hands and talked about their goals for the race. They both wanted to finish the race, but they also wanted to have fun and enjoy the experience.
The race started at 10:00 AM, and Mia and Max started off slowly. They wanted to conserve their energy for the long day ahead. The course was challenging, with steep climbs and descents. The terrain was also varied, with dirt paths, rocky trails, and paved roads.
About halfway through the race, Max started to feel a pain in his ankle. He knew he had to be careful not to injure himself, so he slowed down and took some time to rest. Mia stayed with him, offering support and encouragement.
“You can do this,” she said. “I’m here with you.”
Max smiled weakly. “Thanks,” he said. “I don’t know what I would do without you.”
After a few minutes, Max felt better and they were able to continue. However, the pain kept coming back, and Max knew he would have to be careful not to overdo it.
As they got closer to the finish line, the pain in Max’s ankle became worse. He was limping badly, and Mia was worried about him. But Max was determined to finish the race. He gritted his teeth and pushed himself to the finish line.
Mia ran alongside Max, offering him words of encouragement. “You’re almost there,” she said. “I can see the finish line.”
Max nodded, his face set in determination. He took a deep breath and pushed himself harder.
Finally, they reached the finish line. Mia and Max crossed the finish line hand-in-hand, exhausted but victorious.
They had achieved their goal of running the Salomon Cappadocia Ultra-Trail, and they had done it together.
Mia and Max’s Support for Each Other
Mia and Max’s support for each other was one of the most inspiring things about their race. They were always there for each other, offering encouragement and support.
When Max injured his ankle, Mia was there to help him. She stayed with him, offering encouragement and helping him to rest. She also helped him to pace himself so that he didn’t injure himself further.
Mia’s support was essential to Max’s success. It helped him to push through the pain and finish the race.
Mia and Max both learned a lot from their race. They learned that they were stronger than they thought they were, and they learned the importance of teamwork and support.
They are already planning their next ultramarathon, and they are both determined to do even better next time.
Here are some specific examples of how Mia and Max supported each other during the race:
- Mia stayed with Max when he was injured, offering encouragement and helping him to rest.
- Mia helped Max to pace himself so that he didn’t injure himself further.
- Mia offered Max words of encouragement throughout the race, helping him to stay motivated.
These are just a few examples of how Mia and Max supported each other during the race. Their support was essential to their success, and it helped them to create a truly unforgettable experience.
Mia and Max’s Reflections on the Race
After the race, Mia and Max were both exhausted, but they were also incredibly happy. They had achieved their goal of running an ultramarathon, and they had done it together.
“It was definitely harder than we expected,” said Mia. “But it was also incredibly rewarding. The scenery was amazing, and we had a great time together.”
Max agreed. “I’m so glad we did this together,” he said. “It was a truly unforgettable experience.”
Mia and Max both learned a lot from their race. They learned that they were stronger than they thought they were, and they learned the importance of teamwork and support.
They are already planning their next ultramarathon, and they are both determined to do even better next time.
Conclusion
Mia and Max had a wonderful trip to Cappadocia for the Salomon Cappadocia Ultra-Trail. They were able to experience the beauty of Cappadocia, meet other runners from all over the world, and achieve their goal of running an ultramarathon.
Here are some additional details about their trip:
- They stayed at the Hotel Lalezar in Ürgüp.
- They ate at a variety of restaurants in Ürgüp, including Cafe de Paris, Mezzaluna, and Lalezar Restaurant.
- They bought souvenirs from local shops in Ürgüp, including pottery, jewelry, and carpets.
Mia and Max are already planning their next trip to Cappadocia. They are hoping to run the longer 72-kilometer race next time.
Mia and Max’s Post-Race Reflections
Mia and Max were both exhausted, but they were also incredibly happy after crossing the finish line of the Salomon Cappadocia Ultra-Trail. They had achieved their goal of running an ultramarathon, and they had done it together.
“It was definitely harder than we expected,” said Mia. “But it was also incredibly rewarding. The scenery was amazing, and we had a great time together.”
Max agreed. “I’m so glad we did this together,” he said. “It was a truly unforgettable experience.”
After the race, Mia and Max went back to their hotel in Ürgüp and relaxed. They took a long hot shower, ate a hearty meal, and went to bed early.
The next day, they woke up sore, but they were also feeling good. They went for a short walk around Ürgüp, then spent the rest of the day exploring the town.
On October 25, Mia and Max flew back to Berlin. They were both looking forward to getting home and relaxing, but they were also already planning their next ultramarathon.
“I think we’re ready for the 72-kilometer race next time,” said Mia.
Max nodded. “I’m up for the challenge,” he said.
Mia and Max are both passionate about running, and they are always looking for new challenges. The Salomon Cappadocia Ultra-Trail was a difficult but rewarding experience that they will never forget.
Mia and Max’s Race Gear
Mia and Max were both well-equipped for the Salomon Cappadocia Ultra-Trail. They wore the following gear:
- Shoes: Both Mia and Max wore Salomon Speedcross 5 trail running shoes. These shoes are designed for off-road running and provide excellent traction and support. www.outdoorgearlab.com Salomon Speedcross 5 trail running shoes
- Socks: Both Mia and Max wore Swiftwick PhD Run Comfort Crew socks. These socks are made from a moisture-wicking material that helps to keep feet cool and dry.swiftwick.com Swiftwick PhD Run Comfort Crew socks
- T-shirts: Mia wore a Salomon Sense S/S Tee t-shirt. Max wore a Salomon Agile S/S Tee t-shirt. Both shirts are made from a breathable material that helps to keep the body cool and dry. 21run.com Salomon Sense S/S Tee tshirt
- Shorts: Both Mia and Max wore Salomon Sense Ultra Shorts shorts. These shorts are made from a lightweight material that helps to prevent chafing.run-ultra.com Salomon Sense Ultra Shorts shorts
- Belt: Mia wore a Salomon Agile 2 Set belt. This belt has a variety of pockets to store gear, including water bottles, snacks, and a phone. www.amazon.it Salomon Agile 2 Set belt
- Hat: Mia wore a Salomon Agile Cap hat. This hat is made from a breathable material that helps to keep the head cool. maratonman.hu Salomon Agile Cap hat
- Sunscreen: Both Mia and Max wore sunscreen to protect their skin from the sun.
- Hydration: Both Mia and Max carried water bottles with them during the race. They also stopped at aid stations along the course to refill their bottles and get snacks.
Mia and Max were both pleased with their race gear. They felt that it helped them to perform their best and complete the race.
Mia and Max’s Comparison of the Salomon Cappadocia Ultra-Trail to Other Races
Mia and Max have both run several ultramarathons before, but they both agreed that the Salomon Cappadocia Ultra-Trail was a unique and challenging experience.
Mia’s Comparison
Mia said that the Salomon Cappadocia Ultra-Trail was the most beautiful race she had ever run. The scenery was stunning, with the unique rock formations of Cappadocia providing a backdrop for the race.
She also said that the race was the most challenging she had ever run. The course was hilly and technical, with steep climbs and descents.
“I had to push myself harder than I ever had before,” she said. “But it was also the most rewarding race I’ve ever run.”
Max’s Comparison
Max said that the Salomon Cappadocia Ultra-Trail was the most challenging race he had ever run, but also the most rewarding.
“The course was tough, but the scenery was amazing,” he said. “And I was so proud of myself for finishing.”
Max also said that the race was the most memorable he had ever run.
“It was a truly unforgettable experience,” he said. “I’ll never forget running through the beautiful scenery of Cappadocia with Mia.”
Both Mia and Max agreed that the Salomon Cappadocia Ultra-Trail was a challenging but rewarding experience that they would never forget.
Here are some specific ways in which the Salomon Cappadocia Ultra-Trail was different from other races that Mia and Max had run:
- The course was more hilly and technical than other races they had run.
- The scenery was more beautiful than other races they had run.
- The race was longer than other races they had run.
Mia and Max both learned a lot from their experience running the Salomon Cappadocia Ultra-Trail. They learned that they were stronger than they thought they were, and they learned the importance of teamwork and support.
They are already planning their next ultramarathon, and they are both determined to do even better next time.
Mia and Max’s 2024 Race Goals
Mia and Max are both passionate about running, and they are always looking for new challenges. They have already set some goals for their 2024 race season.
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Mia’s Goals
Mia is looking to improve her time in the Salomon Cappadocia Ultra-Trail. She also wants to run a 100-mile ultramarathon for the first time.
Max’s Goals
Max is also looking to improve his time in the Salomon Cappadocia Ultra-Trail. He also wants to run a 120-mile ultramarathon.
Here are some specific races that Mia and Max are considering running in 2024:
- Mia:
- Salomon Cappadocia Ultra-Trail (60 km)
- UTMB (100 km)
- Max:
- Salomon Cappadocia Ultra-Trail (60 km)
- Hardrock 100 (100 km)
Mia and Max are both determined to achieve their goals in 2024. They are both confident that they can overcome any challenges that come their way.
Here are some of the factors that Mia and Max are considering when choosing races to run in 2024:
- Distance: They both want to challenge themselves, but they also want to be realistic about their goals.
- Terrain: They both enjoy running on a variety of terrain, including hills, mountains, and trails.
- Location: They are both interested in running in new and exciting places.
Mia and Max are excited to see what the 2024 race season holds. They are both confident that it will be a challenging and rewarding year.
Mia and Max: Beyond the Finish Line
The dry Cappadocian air bit at Mia’s throat as she crossed the finish line, hand-in-hand with Max. They were both a mess of sweat, dirt, and exhaustion, yet their faces etched with a triumphant grin. The Salomon Cappadocia Ultra-Trail, a 38-kilometer beast that had chewed them up and spat them out, was finally conquered.
But the journey here wasn’t just about the race. It was a grueling saga that began four months earlier, where their friendship, already strong, forged itself into something even more resilient.
The training process was their shared battlefield. Early mornings saw them pounding the pavement, lungs burning, legs screaming. Mia, the meticulous planner, charted their routes, her spreadsheets filled with mileage goals and pace variations. Max, the impulsive one, provided comic relief, cracking jokes that turned their runs into laughter-filled odysseys.
Mia’s Planning:
- Every Monday, Mia transformed their living room into a cartographer’s workshop. Maps sprawled across the coffee table, color-coded routes highlighting intervals and inclines. Sticky notes peppered the paper, each one a meticulous reminder of elevation changes and crucial landmarks. She’d pace, muttering pace variations and elevation gain calculations, her brow furrowed in concentration as she plotted their next conquest.
- Mia even color-coded their running shoes: green for long runs, yellow for speedwork, blue for hill repeats. Max once joked that their apartment looked like a topographical playground designed by a meticulous pixie. Mia, unfazed, merely retorted, “Chaos breeds complacency, Max. Order leads to triumph.”
Max’s Humor:
- Max, on the other hand, approached training with the gusto of a mischievous jester. He’d weave elaborate stories during their runs, transforming each hill into a dragon they needed to slay or each puddle into a treacherous swamp to be conquered. Sometimes, he’d break into impromptu interpretive dance routines, mimicking Mia’s focused strides with exaggerated lunges and arm swings, earning exasperated groans and reluctant smiles from his friend.
- One rainy morning, as they battled through a relentless downpour, Max donned a plastic bag over his head and declared himself “Super Max, Protector of Puddles!” He proceeded to lead them on a giggling detour through the soaked park, splashing through every puddle with gleeful abandon. Mia, soaked but strangely invigorated, couldn’t help but join in, their laughter echoing through the wet morning air.
But it wasn’t all sunshine and smiles. Doubts gnawed at their confidence. Injuries flared, reminding them of their limitations. Max, ever the optimist, brushed them off, while Mia, prone to overthinking, retreated into her anxieties. It was during these moments that their friendship truly shone. Max pulled Mia out of her funk, reminding her of her strength and unwavering determination. Mia, in turn, anchored Max when his self-doubt threatened to overwhelm him.
The miles forged more than just their fitness. They unearthed vulnerabilities, celebrated accomplishments, and learned to rely on each other like never before. The shared pain, the camaraderie, the quiet understanding on tough days – these were the threads that wove their friendship into an unbreakable tapestry.
And then came the race day. With each step, the stunning Cappadocian landscape unfurled, its fairytale chimneys mirroring the rollercoaster of emotions in their hearts. Fear pulsed as the steep climbs loomed, exhilaration soared with each conquered peak. Max, struggling with an ankle niggle, relied on Mia’s unwavering support, her words of encouragement his fuel. Mia, pushing her limits, found strength in Max’s relentless optimism, his goofy jokes a welcome respite from the struggle.
Finally, crossing the finish line, hand-in-hand, wasn’t just about completing the race. It was a testament to their friendship, a symbol of their shared journey, a victory earned as much together as individually.
Later, as they sipped on celebratory tea, watching the last rays of the sun paint the chimneys into fiery silhouettes, Mia and Max knew their bond had transcended the race. They had not only conquered the Cappadocia Ultra-Trail, they had conquered their own doubts and fears, side by side. And that, they knew, was a finish line worth far more than any medal.
How Mia’s anxieties manifested and how Max helped her overcome them
Mia’s anxieties were insidious things, creeping in like shadows at the edges of her vision. On solo runs, they’d whisper about missed paces and failing muscles, turning familiar routes into treacherous landscapes. The Cappadocia Ultra-Trail, with its punishing terrain and daunting distance, loomed like a particularly vicious monster in her mind’s eye.
It manifested in different ways: tight knots in her stomach that turned into nausea before long runs, obsessive checking of her GPS watch for deviations from her meticulously planned pace, and a constant voice in her head rehearsing worst-case scenarios. Sleep became a battleground, her dreams filled with visions of collapsing at mile 20 or stumbling to the finish line in defeat.
Max, bless his goofy soul, was her anxiety antidote. He saw through her stoic facade, sensing the tremors beneath the surface. His humor, usually a playful jester, became a gentle shield. He’d tell ridiculous stories during their runs, distracting her from the self-doubt gnawing at her. He’d point out the absurdity of her worries, his exaggerated frown morphing into a triumphant grin as he declared, “Mia, the only monster here is your imagination!”
When the doubts gnawed too insistently, he’d pull her aside, not with platitudes but with quiet understanding. He’d remind her of her past victories, the marathons she’d conquered, the impossible hills she’d scaled. He’d share his own anxieties, not as vulnerabilities but as battle scars, proof that everyone faced their own demons.
One particularly dark night, as Mia lay awake paralyzed by fear, Max arrived with a picnic basket and a ukulele. They ate cheese and stargazed on the rooftop, Max’s nonsensical tunes serenading the anxieties away. He didn’t try to fix her, but simply sat with her, his silent presence a grounding force in the storm of her fears.
By race day, Mia’s anxieties hadn’t vanished completely. They still shadowed her, but they felt smaller, their whispers drowned out by Max’s laughter and their shared determination. And when she crossed the finish line, hand-in-hand with her friend, it wasn’t just the race she’d conquered, but a part of herself too.
An instance where Max faced self-doubt and how Mia’s support helped him through it.
Max, the epitome of boundless energy and optimism, wasn’t immune to self-doubt. It usually hit him at unexpected moments, like a rogue gust of wind on a seemingly calm run. One particularly humid morning, halfway through a hill repeat session, Max’s usual playful banter sputtered out. His steps grew heavy, his breaths ragged, and his usually bright eyes mirrored the leaden sky.
The incline before him, normally a playground for his exaggerated lunges, now loomed like an unconquerable Everest. Each step felt like wading through mud, his legs screaming out complaints. The whispers of doubt, usually reserved for Mia, invaded his own mind. “What if you can’t make it? What if this is your limit?” they hissed, echoing in the silence between his pounding heartbeats.
Mia, sensing the shift in his energy, didn’t lecture or belittle. She simply fell into step beside him, her stride matching his sluggish pace. No pep talks, no jokes, just quiet, unwavering presence. When they reached the crest, Mia didn’t celebrate. Instead, she turned to Max, her eyes mirroring his doubt but also a deep understanding.
“It’s okay, Max,” she said, her voice a soothing balm. “Even mountains need valleys sometimes. Today’s your valley, but tomorrow, you’ll soar again.”
Those simple words were a lifeline. Max, surprised by her empathy, felt a warmth spread through his chest, melting the icy grip of doubt. He chuckled, a shaky sound yet laced with gratitude. “Thanks, Mia. I guess even Super Max needs a sidekick sometimes.”
Mia smiled, the unspoken bond between them solidifying. They took a breather, leaning against a weathered rock, sharing water and jokes about imaginary creatures inhabiting the clouds. It wasn’t a pep talk or a grand gesture, but a quiet moment of human connection that reminded Max he wasn’t alone.
And when they started the next incline, Max’s steps, though still heavy, had a newfound purpose. He wasn’t running just for himself anymore, but for the friend who’d seen him at his lowest and still believed in his wings. His humor might have been muted, but it was there, a flicker of warmth in his eyes, proof that even mountains have valleys, and even Super Maxes need a hand to climb them.
A touching moment during the race that truly encapsulates their friendship.
The Cappadocian landscape unfolded like a surreal tapestry beneath their pounding feet. Dust devils danced across the plains, mimicking their struggle against the relentless sun. Mia, usually the beacon of focus, stumbled, her face contorted in pain. Her ankle, a niggling nuisance throughout the training, had finally rebelled.
Panic threatened to choke her, the finish line a shimmering mirage in the distance. But before she could spiral, Max was there, a steadying hand on her arm. His eyes, usually sparkling with mischief, held a fierce concern.
“We’re in this together, Mia,” he said, his voice firm yet gentle. “Remember that hill back home? The one you thought you’d die on? We conquered that, side by side, remember?”
He was right. That infamous hill, a grueling monster in their neighborhood park, had tested them both. Max, injured himself then, had limped beside her, his jokes muffled by pain, his presence her only anchor. And somehow, together, they’d summited it, sweat, tears, and laughter mixing in their shared victory.
A new resolve filled Mia. This wasn’t just about crossing the finish line; it was about honoring their pact, their shared journey on every hill, every step of the way. Max helped her adjust her shoe, offering her his trekking pole for support. As they started walking, slowly at first, a comfortable silence settled between them.
Suddenly, Max burst into song, a ridiculous, nonsensical ode to the Cappadocian fairies living in the chimneys. Mia couldn’t help but laugh, her tears blending with the dust on her cheeks. Their laughter echoed through the canyons, a defiant melody against the harsh landscape.
Each step became a shared milestone, their laughter fading into quiet whispers of encouragement. Max, though struggling himself, kept up a running commentary, weaving fantastical tales about their next stop, a shimmering mirage of an oasis that served the best baklava in the world.
And then, at the final turn, the finish line materialized, a beacon of hope and triumph. They crossed it hand-in-hand, not as competitors, but as comrades, their faces etched with exhaustion and a shared, profound joy.