On Sunday 1st July I finished the 2012 Gold Coast Airport Marathon. The race marked my 8th marathon and 25th race involving running 42.2km or more (including Ultra's and Ironman races).
I stood on the start line squeezed in with those people aiming for a Sub 3hr marathon. I stood next to Michael who has been in excellent form and has steadily reduced his PB over the years with this race being his 10th consecutive Gold Coast Marathon.
Before the race my goal times were between 2:57 and 3:05. Last year I ran 3:12 which was my worst marathon by 10 minutes so I was eager to make amends. I was feeling quite relaxed but I had a few niggles with my upper right quadricep muscle giving me some discomfort. I think that I had pinched a nerve on my last training run, it didn't really affect my stride but was annoying. My thoughts were that if I had a great race I would achieve my time goal and record my second Sub 3hr marathon, and if I had a bad race I would just try and enjoy myself and as I say to other people, there is always another day and another race.
7:20am - We're off. Somehow there are already a couple of hundred runners ahead of me, many falling off the pace in the first minute. I spend the first couple of minutes trying to weave my way through the throngs trying to find some space and get into my own rhythm.
1km - 4:05 - Too quick. Legs feel okay. Concentrate on breathing. Relax. Catch up to Michael. Say hi. 3hr balloon is already far ahead. Let it go. Run my own race.
2km - 4:07 - Still too quick. Catch up to Aaron. Tell Michael it's a bit quick for me. Move to left of road. Avoid the thick crowd of runners. Need to relax.
3km - 4:11 - Almost at early target pace. Michael and Aaron pulling ahead. Relax. Breathe. Already starting to sweat. Other runners pulling ahead and dropping off. Still trying to find my comfortable rhythm.
4km - 4:15 - Great. On my target pace. Crowds are awesome. GPS watch is out of sync with course markers. So are everyone else’s.
5km - 4:12 - 20:59 official 5km time - Slightly too quick. Feel good. Not working too hard. More relaxed. Breathing in control. Can't see 3hr balloon.
6km - 4:14 - Good. Finding my rhythm. Can see Aaron again. Have had a couple of small drinks of water. Running happy.
7km - 4:09 - Too quick. Feel good. Could push harder. Hold back. Relax. Breathe.
8km - 4:09 - Too quick. Still running happy. In a rhythm. Relax. Breathe. Catch up to Aaron. Give him thumbs up and word of encouragement.
9km - 4:13 - Good pace. Can see 3hr balloon far ahead. Large group of runners with Mona. Leave them alone. Run my own race.
10km - 4:14 - 42:20 official 10km time - 21:21 5km split - Sitting around goal pace. Grab bottle of water. Consume gel. Drink water. Slow to eat and drink.
11km - 4:18 - Within pace range. Relax. Breathe. Try and find rhythm again. Hold onto water bottle. Runners passing me. Let them go. Run my own race.
12km - 4:15 - Bang-on target pace. Right quad starting to tighten. Forget about it. Relax. Breathe. Everything else feels good. Starting to warm up.
13km - 4:18 - Still in range. Pace still good. Don't panic. Concentrate. Watch leading runners heading back to town. Flying. Big crowd on corner.
14km - 4:10 - Too quick. Feel good on slight incline. 3hr balloon has slowed. Seems closer.
15km - 4:13 - 01:03:31 official 15km time - 21:11 5km split - Better. Legs feeling a little tired. Breathing good. Not too laboured. Still relaxed. Right leg feeling tighter.
16km - 4:08 - Too quick. Surged a little. Trying to stretch out right leg. Feels better striding out. Have made turn. Saw Michael. Looking good. 3hr balloon closer.
17km - 4:07 - Too quick. Running strong. Still striding out. Feels good. Hold this pace. Leg still tight. See Jacob. See Leah. See Chris. See Sean. All look good.
18km - 4:09 - Too quick. Have caught the end of the 3hr balloon group. Working hard now. Breathing heavier. Right leg hurts. Need to focus.
19km - 4:12 - On target pace. Still with balloon. Working hard. Getting warmer. Breathing good. Not relaxed.
20km - 4:25 - 1:24:40 official 20km time - 21:08 5km split - Too slow. Not worried. Have consumed a gel. Slowed to eat and drink. Leg sore. Can still maintain pace. Run my own race.
21km - 4:07 - 1:29:12 official half-marathon split - Too quick. Trying to stretch out leg. Working hard. Breathing steady. Within limits. Drifted from balloon. Let them go.
22km - 4:07 - Too quick. Running hard steady pace. Need to focus. Runners dropping off pace. Getting quite warm now. Tightness still in right leg. In hamstring now.
23km - 4:14 - Good. On target pace. Harder to focus. Breathing still good. Not relaxed. Great crowd support.
24km - 4:10 - Too quick. Leg tight. Can still run hard. Catching more runners. Passing more runners. Taking more effort to concentrate.
25km - 4:11 - 1:45:41 official 25km time - 21:01 5km split - Too quick. Starting to struggle. Want to walk. Keep running. Both legs tired. Right hamstring very tight. Making some withdrawals from my running bank.
26km - 4:17 - Upper end of pace range. Unable to maintain earlier pace. Try to focus on relaxing. Try to focus on breathing. Not easy. Begin distance countdown in my head. 16km to go.
27km - 4:16 - Good. Can maintain this pace. Cannot go faster. Legs tired. Right leg in pain. Getting very warm now. 15km to go.
28km - 4:16 - Good. Still on target for Sub 3hrs. Cannot see balloon. Don't care. Running steady with others. Still want to walk. Getting hungry. Taking water at drink stops. Right leg very sore.
29km - 4:20 - Too slow. Still on target. Don't need to panic. Getting quite hot. Still passing runners. Really want to walk. Keep running.
30km - 4:17 - 2:07:14 official 30km time - 21:32 5km split - Good pace. Running over bridge. Feel good on slight incline. Slow down on other side. Consume gel. Need water.
31km - 4:22 - Too slow. Still have time. Slowed to get lots of water. Drink. Pour water over head. Getting very hot. Feel sluggish after aid station. Stride is much shorter. Pace is much slower. Tightness preventing an increase in stride. Tightness preventing an increase in pace.
32km - 4:23 - Too slow. Run past accommodation. Huge crowd. Awesome buzz. Cannot run faster. Focus on maintaining pace. Can still make a Sub 3. 10km to go. 44mins. I can do this. Only a steady training run left.
33km - 4:27 - Too slow. Struggling. Tightness moved to inner thigh of right leg. Hot. No shade. Still passing other runners. Push. Focus. 9km to go.
34km - 4:28 - Too slow. Same pace. Still on target time. Right leg so sore. Hot. Other runners dropping like flies. Carnage out there. Keep pushing. 8km to go.
35km - 4:33 - 2:29:34 official 35km time - 22:20 5km split - Bleeding time now. Unable to go faster. Grab lots of water. Drink. Pour over my head. Catch Pete on over-bridge. He's injured. Keep pushing. 7km to go.
36km - 4:41 - Dangerously slow. Struggling a lot. Still running. Still pushing. See Michael. Looking strong and relaxed. See Mona and balloon. Mona yells "you can still make a Sub 3". Last turn-around point. Keep pushing. 6km to go.
37km - 4:35 - Still too slow. See Pete. See Gavin. Over-bridge. Drink stop. More water to drink and pour. Can't do maths in my head. Keep pushing. 5km to go.
38km - 4:35 - Maintaining pace. Legs very tired. Right leg very sore. Trying to hold it all together. Passing more runners. Keep pushing. 4km to go.
39km - 4:35 - Still same pace. Too slow. Cannot go faster. See Leah. See Jacob. See Chris. So hot. Feel hungry. Legs sore. 3.2km to go, 12 minutes to go Sub 3. Won’t make it. That's okay. Keep pushing.
40km - 4:37 - 2:52:45 official 40km time - 23:10 5km split - Pace doesn't matter now. Try to hold on. Don't want to fall apart. Keep pushing. Grab water at aid station. Feel like I'm going to vomit. Stop. Grab railing. Head down. Under control again. Continue running. Damage control mode. 2km to go.
41km - 5:11 - Long straight. Stomach is settling. So hot. Legs smashed. Right leg in pain. Keep running.
42km - 4:43 - Recovering a little. Trying to hold it together. Crowd is huge. Crowd is awesome. Left turn. 200m to go. Feels longer. Smile on my face. Arms raised. Finish.
42.2km - 3:03:33 official net time - 223rd place - 5,109 finishers - 200th male - 53rd place in M35-39 age-group.
After the finish I was met by Michael. He handed me a bottle of water and told me his great news, that he had finished in an incredible 2:57:28 for a new PB. We waited for a few of the other Rocky runners and handed out bottles of water. I missed Pete coming in but saw Gavin (3:07:59), Leah who was ecstatic with an 11 minute PB in 3:17:11, Jacob likewise with a double-digit PB in 3:17:51, and Chris with a great debut marathon in 3:21:29. We were all hot and everyone was lying in the shade trying to cool down and rest their weary bodies. My legs were sore and uncomfortable and I just wanted to remain horizontal.
After a few minutes I had recovered a little and was walking around trying to ease my aching muscles. Michael and I grabbed some food and drink and brought more bottles of water to the finish while we waited for more runners. Aaron came in looking pale, followed by Luke who looked pretty spent. Sean came flying down the finish shute roaring like 'The Hulk' leapt in the air to high-five the timing clock finishing in 3:45:37, a massive 20 minute PB. A short time later I met Andy who finished in a PB of 3:52:04.
It was getting increasingly hotter, I was tired, hungry and needed to get my bag from the gear tent. I grabbed some more food and drink, collected my finishers t-shirt and medal and joined the throng of people outside the finishers area. We met Sean's sister and cousin outside who both had great runs in the half. Monica showed great courage and determination to finish the half-marathon with a cast having broken her arm just before the marathon. After grabbing my bag we met Greg who had finished his debut marathon in a time of 4:23:45 despite carrying a knee injury.
There were so many stand-out performances on the day with many Rocky runners finishing their first half (Renee) or full marathon (Chris, Greg, David), or posting PB's. Paul Tucker was the quickest of Rockhamptons runners finishing with a fast 2:42:12 for 34th overall. My crazy barefoot runner friend Mat finished the marathon running with a friend in 4:06:31 completely barefoot. I don't know how he does it but am very impressed with his dedication and spirit.
I am very pleased with my race. Even though I was 5 minutes short of my PB, I improved 9 minutes from last year. I am proud of myself for continuing to push myself when all I wanted to do was stop. Mainly I am just happy to be running and to be a part of such a huge event.
Stay tuned for the second half of 2012, it is going to bigger, better and longer. Love life, live, be happy, be healthy, have adventures and.......
Keep running.
Friday, July 6, 2012
Wednesday, June 6, 2012
2012 TNF100 Photos
My race number
Pex, Benny Boy, White Cavier
Sean, Tylana and I on the first road section
Early morning view on leg 1
Leg 1
Leg 1
Early morning Leg 1 with Sean and Luke
With Sean and Luke on the trail approaching the Golden Stairs on Leg 1
With Sean and Gavin on Narrow Neck towards Check Point 1
Three members of H.U.R.T. (HRE Ultramarathon Racing Team) with Sean and Gavin
Following Sean and Luke on Narrow Neck Leg 2
Prepare to launch
Launch
Coming back down to Earth
And he's up again
Descending the rocks around Tarros Ladders - leg 2 - with Sean and Luke
Running on a little bit of flat ground after Tarros Ladders
Feeling good and having a great time
Almost at the turn-around point on Iron Pot ridge - Leg 3
At 53km point on Leg 3 with Sean
Almost at Check Point 3 with Sean
At the 55km point on Leg 4 with Sean
Sean eating his noodles after leaving Check Point 3
Crossing a small wooden bridge after Nellies Glen
Running through the night - final leg
Less than 10km to go and still running
Getting close to the finish line
2012 The North Face 100 Finisher
The bronze buckle for finishing in under 20 hours
Friday, May 25, 2012
2012 The North Face 100 Race Report
Firstly I would like to say yes, I'm still here. Secondly I can confirm that yes, I've still been running and thirdly I would like to declare that I returned to the Blue Mountains and finally claimed a finish in this monster of a trail race.
Before I recount my long day at the office I would like to cover some background. Obviously some time has elapsed since my last post on this blog. I would like to start out by saying that there is no specific reason why, I guess it is more that I lost my mojo / lost my way a little bit. My last post was before the Caboolture 12hr track race in February. Unfortunately I had a terrible race and ended up vomiting at about 66km. My stomach problems in ultras had continued and I didn't feel good right from the starter’s gun. I managed to run 78km in the 12 hours but that included quite a few hours with my feet up trying to sleep. After Caboolture I lost a lot of my motivation for running, where before the race I was running in the 120-160km per week range, afterwards I ran between 30-85km. I knew that I had two more ultras to run and in my mind I had decided that that would be the end of my ultra running adventures.
I was struggling to find the enthusiasm to get out there and run, thankfully I had my mate Sean (from: www.runpexrun@blogspot.com) to run with. As you may or may not know Sean and I have been training for TNF100 for quite a while and we had made the decision to run together at TNF100 and the final dress rehearsal, the Nerang 50km trail run in April. I had also found a new outlet for my energy and had become a CrossFit athlete. If you are unfamiliar with CrossFit check out their main site: www.crossfit.com and in particular their CrossFit games site: www.games.crossfit.com. Through CrossFit I have become much fitter and stronger which has helped me become a better athlete and better runner. I will spare the promotional spiel here because that would be a blog in itself but needless to say I am hooked and intend to follow CrossFit's principles which I am sure will help me become a better runner and take me to the next level of fitness, something that I cannot do with running alone.
Sean and I, together with Gavin, Raelene and Rodney from Rocky, ran the Nerang 50km trail run on the 1st April as what I call a "dress rehearsal" race. As a group we had mixed results but it was still an important run / deposit in the running bank, allowing us to fine-tune our preparations for the big one in May.
In 2011 I only made it to the 83km point of The North Face 100, dropping out of the race part-way up the Kedumba Pass climb. At that time I had nothing left and could not continue on. Having had a year to ponder this and improve my fitness and running skills I approached this race with a totally different mind-set. In 2011 my goal was to run hard, get a silver buckle for finishing under 14 hours and get as close to 12 hours as I could. This year my goals were have fun, enjoy the adventure and to finish the race in under 20 hours (receiving a bronze finishers buckle in the process) and to help Sean finish and receive a buckle. Sean and I made an agreement that we would run together no matter what. We had planned meticulously, set out and practiced our nutrition and hydration schedules and had dialled in a comfortable pace / effort that we could maintain without inducing stomach upset.
At approximately 6:56am on Saturday 19th May 2012 Sean, Marty and I stood together, squeezed amongst the other runners of Start Group 2, which was by far the largest of the self-seeded start groups. After a rather long pre-race briefing we exited the Fairmount Resort to hear Start Group 1 sent on their way. We barely had time to organise ourselves when they began counting down our departure.
We were underway. We began running up the resort driveway at a leisurely pace, quite different to my 4:50min first kilometre from last year. I typically start too fast, charged with excitement for the day to come. Thankfully Sean was there to keep a tight rein on me. We negotiated the suburban Leura streets surrounded by a seemingly endless supply of runners. The first obstacle of the day came much sooner than expected and presented itself in the form of a long and unmoving queue which had bottle-necked at the first off-road section. Scores of runners approached the trail section and were required to form a single line, this meant that we were walking slowly or even standing still for long periods of time. It was a little frustrating as I had not experienced this last year but I got my head back in the game and wrote it off as just another feature of this epic race.
After completing the first trail section and having our first photo opportunity we ran on some more bitumen for a while before hitting the trail proper and beginning our decent towards the Jameson Valley and Federal Pass. We were joined on this trail by Sean's good friend Luke who was also doing this race for the first time. I had met Luke at Nerang and it was great to have his company as we ran along. I really enjoyed this section and remembered many of the features and landmarks from last year. Once again I fell in love with the magnificent waterfall and had fun rock-hopping along the landslide section. Lots of runners passed our little trio and we once again got caught up in a queue of runners as everyone gingerly negotiated the landslide. We were having so much fun that I didn't really mind. We struck up conversations with other runners who were with us or playing leap-frog with each other including Tyler, a 19 year old who was running the race for the first time as well. He had been suffering from tight ITB (ITB stands for illio-tibial band which runs along the outside of your legs and is a common injury / ailment for distance runners) and would stop regularly to spray his knees, to lessen the pain and discomfort.
After a brief comfort stop we began the climb up the Golden Stairs which takes us onto Narrow Neck and towards Check Point 1. As we began the climb we saw Gavin, another one of the Team HRE Rockhampton runners. Gavin and Raelene had missed the start for Group 2 and had to start with Group 3, but he had already made up the two minutes and was with us on the climb. As expected we were caught in a queue again but even though it was slow we were moving steadily up the steep climb. With a slower pace I found the climb much easier than last year and used the time wisely to eat and drink. Positioned just a few runners ahead of me in the line I was surprised to see Jaci, what an amazing woman, last year she finished in 25hrs 55mins so was well ahead of last year’s pace. After making it to the top of the Golden Stairs I was amazed at the number of runners around us, so different to last year. The weather was a contrast to last year also, with much warmer temperatures and a beautiful clear sky, so I took off my gloves and arm warmers as I was beginning to sweat and overheat.
We made it to Check Point 1 in 2hrs 53mins 23secs which was within our target time range and about 45mins slower than last year. We took the time to refill our water and get some food on board. I ate a little too much consuming an apple bar and a Clif Shot Blok (each Blok has 6x squares and is the equivalent to 2x gels). Despite this rookie mistake I felt very good, I was relaxed and enjoying myself. We began our journey towards CP2 and were enjoying the panoramic views along Narrow Neck when Sean suddenly fell over. I'm not sure if he tripped on something but he ended up on his right side and lay there. I was a bit concerned as he did not say anything and was not moving, he had landed heavily on his right arm and lower right leg. We got him back up and assessed the damage, Sean was covered in dirt and shaken from the fall but after a short walk he was back running. Sean said that his arm and leg hurt quite a bit but he was able to manage the pain and run on. He showed great courage and determination but I could tell that he was annoyed about it and a little concerned about how it would affect the rest of the run, especially as it happened at 22km with such a long way still to go.
After some good consistent running along Narrow Neck we made our way to our third queue of the day, this time at the Tarro’s Ladders. The ladders were erected specifically for the event and allow the runners to negotiate a very steep and tricky section of the course with minimal risk of injury. There was a by-pass option which consisted of running 400m extra, but to get the full race experience Sean, Luke and I all decided to wait in line for the ladders. In fact only about three people took the by-pass option while we waited in line for about ten to fifteen minutes before it was our turn to descend. Once off the ladders we made our way down a little steep and tricky slope before running comfortably along some wide fire-trails making our way towards CP2 at 38km.
We arrived at Check Point 2 in 6hrs 05mins 45secs having taken 3hrs 12mins 21secs to complete the second leg and were only five minutes slower than our scheduled time. At this point last year I was 1hr 40mins quicker but felt terrible which is in stark contrast as to how I felt this year. I felt energised, I was excited to be there and was loving every moment. Sean, Luke and I had been having fun, laughing, joking around and chatting with other runners along the way. We were running at a pace and effort that was extremely comfortable and something that we could easily maintain. We completed the compulsory gear check and re-stocked our supplies in preparation for the next leg.
We walked for a short while after CP2 to let our food settle and in preparation for the nasty little climb up towards Ironpot Ridge. As we walked along Sean was eating a fruit bun and I pointed out the runners in a field further away, I explained that they had already made the turn at Ironpot and were on their way to Megalong Valley Road. We were on private land now and we could see a horse ahead standing on the track but he/she moved-on before we got there. It was at this point that we made our way onto the climb that would take us up to Ironpot Ridge. Now it is a steep hill and I don't know if it was our relaxed easy pace to this point or that I had built the climb up in my mind from last year but I found the climb really easy. I didn't run it but I took measured purposeful strides and began passing other runners as they stopped to rest and catch their breath. When Luke and I reached the top we looked back and noticed that Sean was a little slower and seemed to be struggling. We waited for him and he told us that he was feeling really tired and a little dizzy, Luke touched Sean's arm and remarked that he was icy cold. We rested for a minute or so and walked most of the out & back section along Ironpot Ridge. As we made our way out on this section I saw Jaci again who was running with Tylana and looking fresh having almost completed the return section. Sean was struggling a little and we figured out that the fruit bun had thrown him out a little. The real food was good but he had not had any gels or other quick-release sugar / carbohydrate and we thought that his blood sugar might be a bit low.
Sean ate another gel and managed to run for a little bit when he fell for a second time. We were at about the 44km point and descending another steep tricky slope when he cramped and fell again. Unfortunately Sean landed on his right side again further aggravating the scrapes and bruises that had developed from the first fall. Sean got back up and we managed to make our way to the bottom without further incident but I could tell that the damage had been done. Sean was in a pretty bad way, both physically and mentally. The pain and soreness prevented him from running and it hurt to walk. To add insult to injury Sean was angry and disappointed in himself. He had trained so hard and sacrificed so much and in his mind his race was over. Luke and I managed to get Sean to take some Neurofen for the pain and we walked with him for a while. Sean was not saying much which is a bad sign. Luke was in a difficult position, we were walking slowly at this point and it was looking doubtful that Sean would be able to run given his injuries. Luke spoke up and told us that he was thinking of running on, we encouraged him to go wishing him all the best. In the build up I had run with Sean a lot including when he was suffering and sick. I felt a little selfish but was glad that it was just Sean and I again and I used this time to try and get his head back in the game.
Sean is as tough as nails and he almost brought me to tears as he slowly but surely picked himself back up and despite the pain began running again. I whispered in his ear non-stop trying to stay positive and encourage him as he fought hard towards the next check point. Eventually the Neurofen did its job and the pain subsided as we continued running, even passing other runners in the process. We began the steady climb up Megalong Valley Road and passed the 50km sign, we were half-way and back on track. With four kilometres to go to the next check point we ate up lots of ground as we ran steadily on the downhill passing more runners and feeling good again.
We arrived at Check Point 3 at 54km in 9hrs 05mins 47secs having taken 3hrs and 02secs for the 16km leg. We were about 15 minutes down on our scheduled arrival time into CP3 but it could have been much worse and we were looking forward to the next leg. I was pretty much 2hrs and 01min down on my time from last year but I was focused and in the moment and feeling really positive about Sean's amazing positive turn-around. We were met at the CP by Leah and Raelene's dad Graeme who were there to crew for Gavin and Raelene. They were awesome, helping us sort out our drop bags and providing some very welcome encouragement. While we were getting ourselves sorted Luke came by to say hi as he was heading out. I think that gave Sean a bit of a boost, knowing that he had not lost too much time to Luke. I ate a bag of salted chippies and downed half a bottle of Gatorade and Leah grabbed Sean some hot noodles. We filled our water bladders and set out on the next leg of our journey after a snappy 13 minutes.
I was trying to keep a tight rein on how long we spent at check points as we had only budgeted a certain amount of time for each in our plan. From reviewing last year’s results it is easy to see that many people loose large chunks of time by wasting it standing around (or sitting) at check points. We talked about it before the race and didn't want to miss out on a buckle or a decent time because we had fluffed around. Our strategy was simple, grab what we need and get going. Sean ate his noodles as we walked along the 6ft track. Once his food and stomach had settled we ran at a nice comfortable pace along the runable sections of this leg. I knew that Nellies Glen was coming up and I knew that we would be walking the climb so while we could we ran. Leg 4 is quite short at only 11km but it contains Nellies Glen which is a short sharp climb with lots of short steep steps. Before we began climbing we stopped to put on our headlamps and then began power-walking the lower slopes. Once we hit the steps we were aware of the impact that Nellies was having on those around us. We passed numerous people who had stopped to rest, we could hear someone vomiting loudly ahead and we took a couple of rest stops ourselves. It was a new experience for me running Nellies Glen in the dark. Last year I didn't put my headlamp on until after the Giant Staircase. Again the relaxed comfortable pace meant that I really enjoyed the climb and thanks to a few rest stops with Sean I was not short of breath and found it pretty easy. Last year my calf’s cramped badly but this year I had no dramas at all and was continuing to enjoy myself. The climb took quite a bit out of Sean and we had a short rest and refuelled at the top. We walked the next undulating section until we got to the road where we stopped and put on our glow vests which are mandatory when running on the road at night. It was great being back in town and amongst civilisation again after going bush for over 11 hours. We ran the road downhills which brought us to the next check point.
Sean and I arrived at Check Point 4 at 65km in 11hrs 34mins 25secs. Leg 4 had taken us 2hrs 14mins 53secs. I was almost 2.5hrs down on last year’s time and it was starting to get quite cold. I had already put my gloves and arm-warmers back on but decided to put on my thermal top as well. When we entered the Katoomba sports centre Leah and Graeme met us again and gave us the splits of the other Rocky runners. Marty was smoking it out the front with the big boys and girls, Gavin was about 45 minutes ahead of us and Raelene was making her way steadily behind us. Luke had already left CP4 and was about 25mins ahead. Sean and I put on some warmer clothes, added our fleeces to our packs as directed by the CP marshals and got some more food and drink on board. I was getting tired but still feeling really positive and excited about the rest of the course. I finished the rest of my Gatorade, put a coke in my pack, refilled my water and sent another Facebook update. I had called Mel a couple of times and posted FB updates at every CP so my friends and family would know how we were going. It is a long day for the runners but it can also be a long day for our loved-ones and supporters. After 20 minutes I cracked the whip and Sean and I headed out on leg 5. The trek from CP4 to CP5 is the longest of the event at 24km and we had budgeted 4hrs 45mins for this leg. Despite Nellies Glen we had pulled back some of our previous time deficit and were now only 1 minute behind schedule.
Our high spirits from CP4 didn't last too much longer and after a short period of running we were resigned to walking. Sean was suffering and was starting to suffer stomach problems. I took the opportunity to call Mel and speak to the kids before they went to bed. Speaking to my family always lifts my spirits and it was great to hear their voices. It can be quite lonely out on the course especially if it's dark and you are running by yourself. Thankfully Sean and I had each other and despite his worsening stomach issues we were still quite positive that we could walk the rest of the course and still come in under the 20 hour mark. It is tough trying to work out mathematical calculations in your head, especially so when you are tired. I roughly figured out that if we kept to a steady 4km/hr walk we would get there in time. On a flat, even, straight course that would not be a problem but this is the Blue Mountains and nothing about them is easy. We began the slow decent down the Giant Staircase which is about 900 steps down and incredibly steep in places. This meant taking our time and making it to the bottom in one piece. When we got to the bottom Sean was smashed, he needed to rest for a while to help him recover. He was not talking and from previous experience I knew this was a bad sign. On top of that our pace had slowed significantly and the 20 hour mark was drifting further out of reach.
From this part of the course we gradually make our way down the Jameson Valley before we begin the big climb up the Kedumba Pass to CP5. The track is pretty runable here but Sean was in no condition to run at this point. I made sure that he was still drinking water, trying to make sure that he didn't become dehydrated but his stomach upset was getting worse. As we made our way along the single track I let Sean lead at his own pace but he began stumbling on some of the easy flat sections and was weaving from side to side a little. I was becoming increasingly concerned about his welfare and knew that a buckle would be very unlikely at the rate we were going. I began to internalize our situation and reasoned that if we had any chance to get a buckle we would have to start pushing hard now, but I knew there was no way Sean could go any quicker. I resigned myself to the fact that we would miss our goal of finishing under 20 hours and getting the coveted bronze buckle. I decided that although getting a buckle was important to both of us, ultimately our first goal was to finish.
Once the single trail opened up to wide fire-trail and gravel roads Sean told me that he was sorry but he couldn't go on. I knew this was coming, it was eerily similar to my own experience from last year and at a similar position on the course. Sean explained that he had nothing left, he couldn't stay awake and he had no energy left. I explained to him that all we had to do was finish, we didn't need to worry about time anymore, just put one foot in front of the other. Sean tried to convince me to go on without him but I stubbornly refused, reminding him of our previous commitment. I suggested that Sean take some No-Doz caffeine tablets and that they might help perk him up. He took a couple with water and I suggested that we give it some time to see if they work. We continued walking for a while but he had reached his limit. Sean could not hold it back any longer and proceeded to vomit on the side of the track. I hoped that he would feel better and that we could walk together to the end. I tried to keep his spirits up and convince him that he could do it and reminded him how much I regretted dropping out last year. Sean explained that he wasn't worried so much about dropping out, it was more that he just couldn't see how he could continue, he had no energy left, he had severe stomach upset and he was struggling to stay awake. I tried every trick in the book to get him to refocus his mind and concentrate on short term goals but Sean had made up his mind. I told Sean what options he had open; that he could walk with me to CP5 and either withdraw there or try and push for a finish or if he could not make it to CP5 then we would have to call race HQ and get picked up. I told him that if he wanted to withdraw now he would have to call his wife Belinda and best mate Jason and tell them. As well as being his friend (and an awesome up & coming A-grade cyclist) Jason is Sean's business partner (HRE - Human Race Events) and one of his greatest supporters. I hoped that this threat would make him pause and think about it for just a minute and was my last ditch attempt to try and get Sean to continue on. It didn't work and Sean said sure, he'll give them a call.
From CP4 we had been passed by lots of runners and as the night wore on and the field continued to spread out we found ourselves quite isolated with long periods where it was just the two of us. I called the emergency number on the back of our race numbers at 8:40pm and gave them a run-down of our situation. The event staff are awesome and they told me they would send someone straight away to pick Sean up but because of our location it would be 30-40 minutes before they could get to us. Three things happened next which convinced me that Sean had made the right decision. Firstly he vomited another couple of times, he must have been quite dehydrated because very little came up. Secondly Sean began hallucinating, pointing out to me a large white horse in the distance. Only there was no horse, nothing but trees and darkness. The third was when Sean started to fall asleep standing up. Sean was weaving more and more and one time when I looked up at him I noticed that his eyes were half closed. I looped my arm through his as if I was giving him away at a wedding and kept him propped up and moving. Given that we weren't going to be picked up for a while I didn't want him to get too cold. We shuffled along like that together for a short time but finally reached our end point. Sean had made it to 76km and couldn't go any further. I sat him down on a tree stump and made him put on all his warm gear. While we waited Sean called Belinda and Jason and gave them the bad news. It must've been hard to do and I could hear that they were both genuinely concerned for him and felt his pain and disappointment. I took the opportunity to call Mel and give her an update as well. She felt sad for Sean as well and couldn't help but draw the parallel our paths had taken comparing my race last year to Sean's race this year. I waited with Sean at the tree stump for about half an hour until his rescue ride arrived. What was even more Twilight Zone about the whole situation was that I think it was the same truck and same guy picking Sean up that had picked me up last year. The truck arrived at 9:38pm and Sean and I gave each other a big hug wished each other well and then I took off.
I smashed it. I don't know if it was my concern and disappointment for Sean, the easy pace throughout the day, the rest I had while waiting for him to be picked up or a combination of them all but I was on fire. I ran off like I was in a half marathon. My 77th kilometre was 8:31mins/km which was mainly uphill compared with the 11 to 20 minutes per kilometre that we had been travelling at for the last 17km. Kedumba Pass is generally considered to be a very tough part of the course and given the steep gradient and its late positioning in the race it breaks many people including me last year. This year was a totally different story. I tempo'd the downhill and gentle inclines and power walked up the steeper sections. I started passing scores of other runners, many of whom had passed Sean and I earlier on in the race or whilst we were waiting for the pick-up. I was telling myself over and over that I really wanted that buckle. I received many strange looks from other runners who were shocked to be passed by someone running so hard this late in the race. I was so focused that I didn't really care if I looked like an idiot, I was on a mission. I made sure to keep my balance when negotiating the cinder-blocks at the water crossings and ran past the scene of my DNF last year. With smile on my face I fist-pumped the air at 83km and passed a group of four runners into the unknown.
I had never run on this part of the course before and I had a little voice in the back of my head telling me to slow down, that I didn't know what was coming up and could not sustain this effort to the finish. So I did what I normally do and threw caution to the wind and ran harder. After downloading my Garmin GPS watch, from leaving Sean to CP5 my splits were:
8:39
6:29
6:14
6:16
9:10
8:41
7:40
9:39
9:16
11:10
8:07
8:07
When I got to the top of the Kedumba Pass climb I passed a group of runners that I remembered from the bottom of Nellies Glen as they powered ahead. I was really pleased to have caught them and as I ran along the two kilometres or so of flat ground before the checkpoint, and then I turned my mind towards Luke. When I passed the 85km sign I calculated in my head that I had about four hours to get to the finish under the 20 hour cut-off and was hoping that at this pace I would be able to catch Luke by CP5. But when I arrived at the check point he had already left.
I arrived at Check Point 5 in 16hrs 24mins 42secs having taken 4hrs 28mins 20secs for the leg. I couldn't wipe the smile off my face as I ran into the check point at what felt like my PB marathon pace (4:15min/km for 2:58:28). This was a really pivotal moment for me and I genuinely felt that I had conquered my failings from last year. I saw Graeme in the crowd and asked about Sean but he said that Sean had already left with Leah and they were on their way back to the resort. I know that hundreds of runners had already finished and that I had 11km still to go but I felt like a rock-star, an elite runner. I just felt so good and so happy to finally be at CP5. I entered the tent and said hello to Belinda who was running the race for the first time. She is a friend of my mate Andy who is also in the same job and I have gotten to know at many of these races. I had passed Andy on the climb, he was struggling a little but still moving forward. I said hi to his wife Julie and their kids and told them that he was doing okay. I filled my water bladder, grabbed a few items from my drop-bag, said a final goodbye to Julie, Belinda and their families and ran out of the check point after a snazzy 5 minutes flat.
As I made my way along the road section after CP5 I thought about last year and how Mel drove me home as runners made their way up the gentle climb. I sent a text to Mel and put an update on Facebook while I walked for a short time and multi-tasked by getting some more food on board. With those tasks completed I took off again in pursuit of Luke, a sub 20 hour finish and a bronze buckle. I found the road section easy and knocked out some quick kilometres including a 5:59. I had heard that the track leading up to the finish can be surprisingly difficult especially when tired. I didn't know what to expect so I followed my own advice and ran the runable sections hard and walked the more technical sections to ensure I didn't fall or sustain an injury. After a couple of kilometres watching my feet and head as I negotiated the mud and technical single track I spied two runners ahead. As I came up behind them I recognised that one of them was Luke, as he stood aside to let me past I said something silly like “make way for a good looking runner”. He was surprised to see me and we had a quick chat about Sean. I was still feeling good so after a pat on the back and word of congratulations I took off again. I continued to pick up other runners but was slowing quite a bit due to the terrain and my earlier furious pace.
After the 95km sign the distance markers begin counting backwards. I was covering new territory and loving every minute of it. I had caught up to two other runners and we were working really well together. I missed the 2km to go sign and voiced my opinion to the others that this felt like the longest 11km run in my life. I had been eating and drinking regularly but was starting to feel the first signs of an upset stomach. I think that it was more hunger than anything but with only a few kilometres to go I wasn’t going to worry about it. I gave Marty a call with 1km to go to let him know that I was approaching the finish and made my way to the edge of the resort grounds. I could hear the crowd celebrating in the distance and then the lights and buildings came into view. A marshal congratulated me as I started running on the grass with a couple hundred metres to go.
I followed the fairy lights, TNF100 banners and made the right turn into the finishers shute. As I ran towards the finish I spied Marty to the left and have him a running high five before crossing the line as a The North Face 100 finisher. Sweet sweet redemption.
I finished the 2012 The North Face 100 in 18hrs 23mins 56secs in 413th place overall. I ran the last leg in 1hr 53mins 53secs. The finish area was like a huge party zone with heaps of people still celebrating; I loved it and was soaking up the atmosphere. Marty ushered me inside and I picked up my finishers certificate and bronze buckle. I caught up with Gavin and Tylana inside and congratulated them on their great runs. I sent Mel a text and updated Facebook before getting some hot food. Gavin made me a cup of tea and I got us a couple of sausages. I was hungry and ended up having two sausages wrapped in bread with sauce and could've gone a couple more.
Naturally I was tired, my feet were aching and my body was starting to tighten up after being on the move for over 18 hours. I was so happy, I had finally finished the race that had beaten me 12 months ago. I swapped stories with Marty, Gavin, Tylana and was watching the faces of all those around me. Some of the other runners were in various states including some receiving medical attention. I had been thinking of Sean for quite a while and even though I finished the race for me, a part of me also did it for Sean. I figured that I knew how he was feeling somewhat, having been in the same situation last year. Marty told me that Sean was asleep in our room and that he had been assessed as being dehydrated and mildly hypothermic.
Marty went to bed and I hung around and talked with Gavin for a while before I got my things together and headed off for a shower. I saw Luke just after he finished and congratulated him on an awesome run. The shower was awesome but when I got to bed I couldn't switch my mind or body off. My body was twitching and I couldn't relax and lie still and my mind was stuck on a loop, replaying the whole day in my head. After two hours of drifting in and out of sleep I got up again at 4:30am and headed back downstairs. Gavin had estimated that Raelene would finish at about 5am and I wanted to be there when she crossed the line. I got dressed and felt surprisingly good. Sean and Marty were also restless and we talked for a while before I made it downstairs. Sean was feeling pretty philosophical about dropping out, again very similar to my experience last year. Having run the rest of the Kedumba Pass and the final leg I had a different appreciation for the course and how tough the last part is. Knowing what I know now and given Sean's condition at the time I can say with 100% conviction that there was no way he could have finished the race that day. Even though he had 28 hours to finish the race, the difficulty of the climb and the technical nature of the final leg would be too much for anyone feeling the way Sean did at 76km. That is why this race has such a high drop rate, it is very tough. After last year’s DNF when the memories of pain and misery had subsided I had thought that I could've finished if I had someone to push me along and stay with me to the finish. Now, having run the rest of the course I feel that I can say with a high degree of certainty that there was no way I could've finished the race last year feeling the way that I did.
I feel really proud of myself for going back and finishing the race, for supporting a great friend along the way, until he could go no further, and for never giving up the dream. Although the certificate is only a piece of paper, the buckle is only a piece of metal, they symbolise the effort, commitment and sacrifice I have given to become a finisher of this race. I will hold on to these memories proudly as they help to define me and what I am made of.
Firstly I would like to thank my amazing wife Melanie who has also sacrificed so much so that I can go off and have these adventures. I would like to thank my awesome children Holly and Ethan who like Mel have had to make some sacrifices too and are always so accepting and supportive of me. Hopefully I have given them some life lessons about patience, commitment, dedication and most importantly living your dreams and never giving up. I want to say a big thank-you to Sean for his commitment to me, his friendship and all those hours spent together training for this beast of a run. Thanks to Marty for our fast training runs, support and planning most of the trip and for letting me tag along. Thanks to Leah and Graeme for their support and encouragement out on the course. And finally I would also like to thank the rest of my family, friends and training partners who have supported me and inspired me along the way.
Sean, Andy, Dean and many other runners unfortunately dropped out this year but they should still be proud of their achievements. Andy and Dean finished last year and I know that it is little consolation but getting to the start line and attempting this race is a feat in itself. Many runners cannot handle the training required, succumb to injury and cannot start. Remember that it's the journey that is important not the destination.
I would like to acknowledge and congratulate everyone who finished and in particular:
Martin HACK - 13hrs 44mins 58secs (Silver Buckle)
Jaci RICHARDS - 16hrs 49ins 52secs (a PB by over 9 hours!!)
Tylana WOODWARD - 17hrs 26mins 18secs
Gavin BENDALL - 17hrs 40mins 23secs
Belinda HOLLOWAY - 18hrs 48mins 22secs
Luke EDWARDS - 18hrs 51mins 13secs
Raelene BENDALL - 22hrs 25mins 03secs
My apologies to any of my running friends I missed.
I would also like to add a quick note about the freak-show that is Marty HACK. For those of you that don't know Marty he is a running enigma, a paradox, something that should not perform the way that he does. Marty is amazing, if I can use the analogy of the bumble bee; it has been said that the bumble bee should not be able to fly because of his large body and tiny wings, the only reason he can fly is simply, because nobody told him that he couldn't. Marty's lead up was unconventional at best. He had only run in his backpack once and that was for all of 1km, he had been injured in the lead-up to the event and had a disappointing (by his standards only) Canberra Marathon. In the final month before the race Marty had only been running once or twice a week and only for short periods of time. He was suffering pain and discomfort and was really unsure how he would perform on the day. Marty has an impressive running history with a 2:51 marathon PB and knocked out 122km at the Caboolture 12hr track race in February. Marty did pretty much everything opposite to what is suggested and came away with a top 100 finish and a sub 14 hour silver buckle. He didn't eat too much and had about a third of the water that I had all day but what he did do was run and run well. Congratulations Marty on an incredible performance and outstanding result.
One of my running friends and colleagues Mat GRILLS was absent from this year’s TNF100 as he was running at the Cooks Tour 50mile trail run in the Glasshouse Mountains. Mat ran the whole race in his Huarache sandals and finished the race in an impressive time of: 9hrs 43mins for 9th place overall, well done Mat.
So what did I do this year that was better than last year? I guess there are a couple of differences, I was very relaxed coming into the race, I had a lot more running experience behind me and I was approaching the race with a different attitude. Running much slower with Sean helped me with my hydration and nutrition, I ate so much this year compared with last year which means that I had the energy and fuel to keep going hour after hour and did not suffer from the dreaded gastro upset that has plagued me for so many races. I also drank so much that I had to have about fifteen pee stops which means that I was really well hydrated.
What's next? I honestly don't know at this time. I am looking forward to getting back into CrossFit but at the same time I want to continue my running journey. I want to enjoy my running and have lots of fun and exciting adventures. Prior to this year’s TNF100 I said that finishing would be an end to this chapter of my running ultras, but sometimes having a bad race or a good race is all the motivation one needs to get back out there and plan bigger and better things. I am having a full week off any training and will just enjoy getting strong and fit again. There are many exciting running events to choose from on the calendar this year including: Rocky River Run, Gold Coast Marathon, Flinders Tour, Glasshouse 100, CQ Physio Spring Classic and many others. I'm not sure which races I will be a part of but one thing is for certain, I will....................
Keep Running.
Before I recount my long day at the office I would like to cover some background. Obviously some time has elapsed since my last post on this blog. I would like to start out by saying that there is no specific reason why, I guess it is more that I lost my mojo / lost my way a little bit. My last post was before the Caboolture 12hr track race in February. Unfortunately I had a terrible race and ended up vomiting at about 66km. My stomach problems in ultras had continued and I didn't feel good right from the starter’s gun. I managed to run 78km in the 12 hours but that included quite a few hours with my feet up trying to sleep. After Caboolture I lost a lot of my motivation for running, where before the race I was running in the 120-160km per week range, afterwards I ran between 30-85km. I knew that I had two more ultras to run and in my mind I had decided that that would be the end of my ultra running adventures.
I was struggling to find the enthusiasm to get out there and run, thankfully I had my mate Sean (from: www.runpexrun@blogspot.com) to run with. As you may or may not know Sean and I have been training for TNF100 for quite a while and we had made the decision to run together at TNF100 and the final dress rehearsal, the Nerang 50km trail run in April. I had also found a new outlet for my energy and had become a CrossFit athlete. If you are unfamiliar with CrossFit check out their main site: www.crossfit.com and in particular their CrossFit games site: www.games.crossfit.com. Through CrossFit I have become much fitter and stronger which has helped me become a better athlete and better runner. I will spare the promotional spiel here because that would be a blog in itself but needless to say I am hooked and intend to follow CrossFit's principles which I am sure will help me become a better runner and take me to the next level of fitness, something that I cannot do with running alone.
Sean and I, together with Gavin, Raelene and Rodney from Rocky, ran the Nerang 50km trail run on the 1st April as what I call a "dress rehearsal" race. As a group we had mixed results but it was still an important run / deposit in the running bank, allowing us to fine-tune our preparations for the big one in May.
In 2011 I only made it to the 83km point of The North Face 100, dropping out of the race part-way up the Kedumba Pass climb. At that time I had nothing left and could not continue on. Having had a year to ponder this and improve my fitness and running skills I approached this race with a totally different mind-set. In 2011 my goal was to run hard, get a silver buckle for finishing under 14 hours and get as close to 12 hours as I could. This year my goals were have fun, enjoy the adventure and to finish the race in under 20 hours (receiving a bronze finishers buckle in the process) and to help Sean finish and receive a buckle. Sean and I made an agreement that we would run together no matter what. We had planned meticulously, set out and practiced our nutrition and hydration schedules and had dialled in a comfortable pace / effort that we could maintain without inducing stomach upset.
At approximately 6:56am on Saturday 19th May 2012 Sean, Marty and I stood together, squeezed amongst the other runners of Start Group 2, which was by far the largest of the self-seeded start groups. After a rather long pre-race briefing we exited the Fairmount Resort to hear Start Group 1 sent on their way. We barely had time to organise ourselves when they began counting down our departure.
We were underway. We began running up the resort driveway at a leisurely pace, quite different to my 4:50min first kilometre from last year. I typically start too fast, charged with excitement for the day to come. Thankfully Sean was there to keep a tight rein on me. We negotiated the suburban Leura streets surrounded by a seemingly endless supply of runners. The first obstacle of the day came much sooner than expected and presented itself in the form of a long and unmoving queue which had bottle-necked at the first off-road section. Scores of runners approached the trail section and were required to form a single line, this meant that we were walking slowly or even standing still for long periods of time. It was a little frustrating as I had not experienced this last year but I got my head back in the game and wrote it off as just another feature of this epic race.
After completing the first trail section and having our first photo opportunity we ran on some more bitumen for a while before hitting the trail proper and beginning our decent towards the Jameson Valley and Federal Pass. We were joined on this trail by Sean's good friend Luke who was also doing this race for the first time. I had met Luke at Nerang and it was great to have his company as we ran along. I really enjoyed this section and remembered many of the features and landmarks from last year. Once again I fell in love with the magnificent waterfall and had fun rock-hopping along the landslide section. Lots of runners passed our little trio and we once again got caught up in a queue of runners as everyone gingerly negotiated the landslide. We were having so much fun that I didn't really mind. We struck up conversations with other runners who were with us or playing leap-frog with each other including Tyler, a 19 year old who was running the race for the first time as well. He had been suffering from tight ITB (ITB stands for illio-tibial band which runs along the outside of your legs and is a common injury / ailment for distance runners) and would stop regularly to spray his knees, to lessen the pain and discomfort.
After a brief comfort stop we began the climb up the Golden Stairs which takes us onto Narrow Neck and towards Check Point 1. As we began the climb we saw Gavin, another one of the Team HRE Rockhampton runners. Gavin and Raelene had missed the start for Group 2 and had to start with Group 3, but he had already made up the two minutes and was with us on the climb. As expected we were caught in a queue again but even though it was slow we were moving steadily up the steep climb. With a slower pace I found the climb much easier than last year and used the time wisely to eat and drink. Positioned just a few runners ahead of me in the line I was surprised to see Jaci, what an amazing woman, last year she finished in 25hrs 55mins so was well ahead of last year’s pace. After making it to the top of the Golden Stairs I was amazed at the number of runners around us, so different to last year. The weather was a contrast to last year also, with much warmer temperatures and a beautiful clear sky, so I took off my gloves and arm warmers as I was beginning to sweat and overheat.
We made it to Check Point 1 in 2hrs 53mins 23secs which was within our target time range and about 45mins slower than last year. We took the time to refill our water and get some food on board. I ate a little too much consuming an apple bar and a Clif Shot Blok (each Blok has 6x squares and is the equivalent to 2x gels). Despite this rookie mistake I felt very good, I was relaxed and enjoying myself. We began our journey towards CP2 and were enjoying the panoramic views along Narrow Neck when Sean suddenly fell over. I'm not sure if he tripped on something but he ended up on his right side and lay there. I was a bit concerned as he did not say anything and was not moving, he had landed heavily on his right arm and lower right leg. We got him back up and assessed the damage, Sean was covered in dirt and shaken from the fall but after a short walk he was back running. Sean said that his arm and leg hurt quite a bit but he was able to manage the pain and run on. He showed great courage and determination but I could tell that he was annoyed about it and a little concerned about how it would affect the rest of the run, especially as it happened at 22km with such a long way still to go.
After some good consistent running along Narrow Neck we made our way to our third queue of the day, this time at the Tarro’s Ladders. The ladders were erected specifically for the event and allow the runners to negotiate a very steep and tricky section of the course with minimal risk of injury. There was a by-pass option which consisted of running 400m extra, but to get the full race experience Sean, Luke and I all decided to wait in line for the ladders. In fact only about three people took the by-pass option while we waited in line for about ten to fifteen minutes before it was our turn to descend. Once off the ladders we made our way down a little steep and tricky slope before running comfortably along some wide fire-trails making our way towards CP2 at 38km.
We arrived at Check Point 2 in 6hrs 05mins 45secs having taken 3hrs 12mins 21secs to complete the second leg and were only five minutes slower than our scheduled time. At this point last year I was 1hr 40mins quicker but felt terrible which is in stark contrast as to how I felt this year. I felt energised, I was excited to be there and was loving every moment. Sean, Luke and I had been having fun, laughing, joking around and chatting with other runners along the way. We were running at a pace and effort that was extremely comfortable and something that we could easily maintain. We completed the compulsory gear check and re-stocked our supplies in preparation for the next leg.
We walked for a short while after CP2 to let our food settle and in preparation for the nasty little climb up towards Ironpot Ridge. As we walked along Sean was eating a fruit bun and I pointed out the runners in a field further away, I explained that they had already made the turn at Ironpot and were on their way to Megalong Valley Road. We were on private land now and we could see a horse ahead standing on the track but he/she moved-on before we got there. It was at this point that we made our way onto the climb that would take us up to Ironpot Ridge. Now it is a steep hill and I don't know if it was our relaxed easy pace to this point or that I had built the climb up in my mind from last year but I found the climb really easy. I didn't run it but I took measured purposeful strides and began passing other runners as they stopped to rest and catch their breath. When Luke and I reached the top we looked back and noticed that Sean was a little slower and seemed to be struggling. We waited for him and he told us that he was feeling really tired and a little dizzy, Luke touched Sean's arm and remarked that he was icy cold. We rested for a minute or so and walked most of the out & back section along Ironpot Ridge. As we made our way out on this section I saw Jaci again who was running with Tylana and looking fresh having almost completed the return section. Sean was struggling a little and we figured out that the fruit bun had thrown him out a little. The real food was good but he had not had any gels or other quick-release sugar / carbohydrate and we thought that his blood sugar might be a bit low.
Sean ate another gel and managed to run for a little bit when he fell for a second time. We were at about the 44km point and descending another steep tricky slope when he cramped and fell again. Unfortunately Sean landed on his right side again further aggravating the scrapes and bruises that had developed from the first fall. Sean got back up and we managed to make our way to the bottom without further incident but I could tell that the damage had been done. Sean was in a pretty bad way, both physically and mentally. The pain and soreness prevented him from running and it hurt to walk. To add insult to injury Sean was angry and disappointed in himself. He had trained so hard and sacrificed so much and in his mind his race was over. Luke and I managed to get Sean to take some Neurofen for the pain and we walked with him for a while. Sean was not saying much which is a bad sign. Luke was in a difficult position, we were walking slowly at this point and it was looking doubtful that Sean would be able to run given his injuries. Luke spoke up and told us that he was thinking of running on, we encouraged him to go wishing him all the best. In the build up I had run with Sean a lot including when he was suffering and sick. I felt a little selfish but was glad that it was just Sean and I again and I used this time to try and get his head back in the game.
Sean is as tough as nails and he almost brought me to tears as he slowly but surely picked himself back up and despite the pain began running again. I whispered in his ear non-stop trying to stay positive and encourage him as he fought hard towards the next check point. Eventually the Neurofen did its job and the pain subsided as we continued running, even passing other runners in the process. We began the steady climb up Megalong Valley Road and passed the 50km sign, we were half-way and back on track. With four kilometres to go to the next check point we ate up lots of ground as we ran steadily on the downhill passing more runners and feeling good again.
We arrived at Check Point 3 at 54km in 9hrs 05mins 47secs having taken 3hrs and 02secs for the 16km leg. We were about 15 minutes down on our scheduled arrival time into CP3 but it could have been much worse and we were looking forward to the next leg. I was pretty much 2hrs and 01min down on my time from last year but I was focused and in the moment and feeling really positive about Sean's amazing positive turn-around. We were met at the CP by Leah and Raelene's dad Graeme who were there to crew for Gavin and Raelene. They were awesome, helping us sort out our drop bags and providing some very welcome encouragement. While we were getting ourselves sorted Luke came by to say hi as he was heading out. I think that gave Sean a bit of a boost, knowing that he had not lost too much time to Luke. I ate a bag of salted chippies and downed half a bottle of Gatorade and Leah grabbed Sean some hot noodles. We filled our water bladders and set out on the next leg of our journey after a snappy 13 minutes.
I was trying to keep a tight rein on how long we spent at check points as we had only budgeted a certain amount of time for each in our plan. From reviewing last year’s results it is easy to see that many people loose large chunks of time by wasting it standing around (or sitting) at check points. We talked about it before the race and didn't want to miss out on a buckle or a decent time because we had fluffed around. Our strategy was simple, grab what we need and get going. Sean ate his noodles as we walked along the 6ft track. Once his food and stomach had settled we ran at a nice comfortable pace along the runable sections of this leg. I knew that Nellies Glen was coming up and I knew that we would be walking the climb so while we could we ran. Leg 4 is quite short at only 11km but it contains Nellies Glen which is a short sharp climb with lots of short steep steps. Before we began climbing we stopped to put on our headlamps and then began power-walking the lower slopes. Once we hit the steps we were aware of the impact that Nellies was having on those around us. We passed numerous people who had stopped to rest, we could hear someone vomiting loudly ahead and we took a couple of rest stops ourselves. It was a new experience for me running Nellies Glen in the dark. Last year I didn't put my headlamp on until after the Giant Staircase. Again the relaxed comfortable pace meant that I really enjoyed the climb and thanks to a few rest stops with Sean I was not short of breath and found it pretty easy. Last year my calf’s cramped badly but this year I had no dramas at all and was continuing to enjoy myself. The climb took quite a bit out of Sean and we had a short rest and refuelled at the top. We walked the next undulating section until we got to the road where we stopped and put on our glow vests which are mandatory when running on the road at night. It was great being back in town and amongst civilisation again after going bush for over 11 hours. We ran the road downhills which brought us to the next check point.
Sean and I arrived at Check Point 4 at 65km in 11hrs 34mins 25secs. Leg 4 had taken us 2hrs 14mins 53secs. I was almost 2.5hrs down on last year’s time and it was starting to get quite cold. I had already put my gloves and arm-warmers back on but decided to put on my thermal top as well. When we entered the Katoomba sports centre Leah and Graeme met us again and gave us the splits of the other Rocky runners. Marty was smoking it out the front with the big boys and girls, Gavin was about 45 minutes ahead of us and Raelene was making her way steadily behind us. Luke had already left CP4 and was about 25mins ahead. Sean and I put on some warmer clothes, added our fleeces to our packs as directed by the CP marshals and got some more food and drink on board. I was getting tired but still feeling really positive and excited about the rest of the course. I finished the rest of my Gatorade, put a coke in my pack, refilled my water and sent another Facebook update. I had called Mel a couple of times and posted FB updates at every CP so my friends and family would know how we were going. It is a long day for the runners but it can also be a long day for our loved-ones and supporters. After 20 minutes I cracked the whip and Sean and I headed out on leg 5. The trek from CP4 to CP5 is the longest of the event at 24km and we had budgeted 4hrs 45mins for this leg. Despite Nellies Glen we had pulled back some of our previous time deficit and were now only 1 minute behind schedule.
Our high spirits from CP4 didn't last too much longer and after a short period of running we were resigned to walking. Sean was suffering and was starting to suffer stomach problems. I took the opportunity to call Mel and speak to the kids before they went to bed. Speaking to my family always lifts my spirits and it was great to hear their voices. It can be quite lonely out on the course especially if it's dark and you are running by yourself. Thankfully Sean and I had each other and despite his worsening stomach issues we were still quite positive that we could walk the rest of the course and still come in under the 20 hour mark. It is tough trying to work out mathematical calculations in your head, especially so when you are tired. I roughly figured out that if we kept to a steady 4km/hr walk we would get there in time. On a flat, even, straight course that would not be a problem but this is the Blue Mountains and nothing about them is easy. We began the slow decent down the Giant Staircase which is about 900 steps down and incredibly steep in places. This meant taking our time and making it to the bottom in one piece. When we got to the bottom Sean was smashed, he needed to rest for a while to help him recover. He was not talking and from previous experience I knew this was a bad sign. On top of that our pace had slowed significantly and the 20 hour mark was drifting further out of reach.
From this part of the course we gradually make our way down the Jameson Valley before we begin the big climb up the Kedumba Pass to CP5. The track is pretty runable here but Sean was in no condition to run at this point. I made sure that he was still drinking water, trying to make sure that he didn't become dehydrated but his stomach upset was getting worse. As we made our way along the single track I let Sean lead at his own pace but he began stumbling on some of the easy flat sections and was weaving from side to side a little. I was becoming increasingly concerned about his welfare and knew that a buckle would be very unlikely at the rate we were going. I began to internalize our situation and reasoned that if we had any chance to get a buckle we would have to start pushing hard now, but I knew there was no way Sean could go any quicker. I resigned myself to the fact that we would miss our goal of finishing under 20 hours and getting the coveted bronze buckle. I decided that although getting a buckle was important to both of us, ultimately our first goal was to finish.
Once the single trail opened up to wide fire-trail and gravel roads Sean told me that he was sorry but he couldn't go on. I knew this was coming, it was eerily similar to my own experience from last year and at a similar position on the course. Sean explained that he had nothing left, he couldn't stay awake and he had no energy left. I explained to him that all we had to do was finish, we didn't need to worry about time anymore, just put one foot in front of the other. Sean tried to convince me to go on without him but I stubbornly refused, reminding him of our previous commitment. I suggested that Sean take some No-Doz caffeine tablets and that they might help perk him up. He took a couple with water and I suggested that we give it some time to see if they work. We continued walking for a while but he had reached his limit. Sean could not hold it back any longer and proceeded to vomit on the side of the track. I hoped that he would feel better and that we could walk together to the end. I tried to keep his spirits up and convince him that he could do it and reminded him how much I regretted dropping out last year. Sean explained that he wasn't worried so much about dropping out, it was more that he just couldn't see how he could continue, he had no energy left, he had severe stomach upset and he was struggling to stay awake. I tried every trick in the book to get him to refocus his mind and concentrate on short term goals but Sean had made up his mind. I told Sean what options he had open; that he could walk with me to CP5 and either withdraw there or try and push for a finish or if he could not make it to CP5 then we would have to call race HQ and get picked up. I told him that if he wanted to withdraw now he would have to call his wife Belinda and best mate Jason and tell them. As well as being his friend (and an awesome up & coming A-grade cyclist) Jason is Sean's business partner (HRE - Human Race Events) and one of his greatest supporters. I hoped that this threat would make him pause and think about it for just a minute and was my last ditch attempt to try and get Sean to continue on. It didn't work and Sean said sure, he'll give them a call.
From CP4 we had been passed by lots of runners and as the night wore on and the field continued to spread out we found ourselves quite isolated with long periods where it was just the two of us. I called the emergency number on the back of our race numbers at 8:40pm and gave them a run-down of our situation. The event staff are awesome and they told me they would send someone straight away to pick Sean up but because of our location it would be 30-40 minutes before they could get to us. Three things happened next which convinced me that Sean had made the right decision. Firstly he vomited another couple of times, he must have been quite dehydrated because very little came up. Secondly Sean began hallucinating, pointing out to me a large white horse in the distance. Only there was no horse, nothing but trees and darkness. The third was when Sean started to fall asleep standing up. Sean was weaving more and more and one time when I looked up at him I noticed that his eyes were half closed. I looped my arm through his as if I was giving him away at a wedding and kept him propped up and moving. Given that we weren't going to be picked up for a while I didn't want him to get too cold. We shuffled along like that together for a short time but finally reached our end point. Sean had made it to 76km and couldn't go any further. I sat him down on a tree stump and made him put on all his warm gear. While we waited Sean called Belinda and Jason and gave them the bad news. It must've been hard to do and I could hear that they were both genuinely concerned for him and felt his pain and disappointment. I took the opportunity to call Mel and give her an update as well. She felt sad for Sean as well and couldn't help but draw the parallel our paths had taken comparing my race last year to Sean's race this year. I waited with Sean at the tree stump for about half an hour until his rescue ride arrived. What was even more Twilight Zone about the whole situation was that I think it was the same truck and same guy picking Sean up that had picked me up last year. The truck arrived at 9:38pm and Sean and I gave each other a big hug wished each other well and then I took off.
I smashed it. I don't know if it was my concern and disappointment for Sean, the easy pace throughout the day, the rest I had while waiting for him to be picked up or a combination of them all but I was on fire. I ran off like I was in a half marathon. My 77th kilometre was 8:31mins/km which was mainly uphill compared with the 11 to 20 minutes per kilometre that we had been travelling at for the last 17km. Kedumba Pass is generally considered to be a very tough part of the course and given the steep gradient and its late positioning in the race it breaks many people including me last year. This year was a totally different story. I tempo'd the downhill and gentle inclines and power walked up the steeper sections. I started passing scores of other runners, many of whom had passed Sean and I earlier on in the race or whilst we were waiting for the pick-up. I was telling myself over and over that I really wanted that buckle. I received many strange looks from other runners who were shocked to be passed by someone running so hard this late in the race. I was so focused that I didn't really care if I looked like an idiot, I was on a mission. I made sure to keep my balance when negotiating the cinder-blocks at the water crossings and ran past the scene of my DNF last year. With smile on my face I fist-pumped the air at 83km and passed a group of four runners into the unknown.
I had never run on this part of the course before and I had a little voice in the back of my head telling me to slow down, that I didn't know what was coming up and could not sustain this effort to the finish. So I did what I normally do and threw caution to the wind and ran harder. After downloading my Garmin GPS watch, from leaving Sean to CP5 my splits were:
8:39
6:29
6:14
6:16
9:10
8:41
7:40
9:39
9:16
11:10
8:07
8:07
When I got to the top of the Kedumba Pass climb I passed a group of runners that I remembered from the bottom of Nellies Glen as they powered ahead. I was really pleased to have caught them and as I ran along the two kilometres or so of flat ground before the checkpoint, and then I turned my mind towards Luke. When I passed the 85km sign I calculated in my head that I had about four hours to get to the finish under the 20 hour cut-off and was hoping that at this pace I would be able to catch Luke by CP5. But when I arrived at the check point he had already left.
I arrived at Check Point 5 in 16hrs 24mins 42secs having taken 4hrs 28mins 20secs for the leg. I couldn't wipe the smile off my face as I ran into the check point at what felt like my PB marathon pace (4:15min/km for 2:58:28). This was a really pivotal moment for me and I genuinely felt that I had conquered my failings from last year. I saw Graeme in the crowd and asked about Sean but he said that Sean had already left with Leah and they were on their way back to the resort. I know that hundreds of runners had already finished and that I had 11km still to go but I felt like a rock-star, an elite runner. I just felt so good and so happy to finally be at CP5. I entered the tent and said hello to Belinda who was running the race for the first time. She is a friend of my mate Andy who is also in the same job and I have gotten to know at many of these races. I had passed Andy on the climb, he was struggling a little but still moving forward. I said hi to his wife Julie and their kids and told them that he was doing okay. I filled my water bladder, grabbed a few items from my drop-bag, said a final goodbye to Julie, Belinda and their families and ran out of the check point after a snazzy 5 minutes flat.
As I made my way along the road section after CP5 I thought about last year and how Mel drove me home as runners made their way up the gentle climb. I sent a text to Mel and put an update on Facebook while I walked for a short time and multi-tasked by getting some more food on board. With those tasks completed I took off again in pursuit of Luke, a sub 20 hour finish and a bronze buckle. I found the road section easy and knocked out some quick kilometres including a 5:59. I had heard that the track leading up to the finish can be surprisingly difficult especially when tired. I didn't know what to expect so I followed my own advice and ran the runable sections hard and walked the more technical sections to ensure I didn't fall or sustain an injury. After a couple of kilometres watching my feet and head as I negotiated the mud and technical single track I spied two runners ahead. As I came up behind them I recognised that one of them was Luke, as he stood aside to let me past I said something silly like “make way for a good looking runner”. He was surprised to see me and we had a quick chat about Sean. I was still feeling good so after a pat on the back and word of congratulations I took off again. I continued to pick up other runners but was slowing quite a bit due to the terrain and my earlier furious pace.
After the 95km sign the distance markers begin counting backwards. I was covering new territory and loving every minute of it. I had caught up to two other runners and we were working really well together. I missed the 2km to go sign and voiced my opinion to the others that this felt like the longest 11km run in my life. I had been eating and drinking regularly but was starting to feel the first signs of an upset stomach. I think that it was more hunger than anything but with only a few kilometres to go I wasn’t going to worry about it. I gave Marty a call with 1km to go to let him know that I was approaching the finish and made my way to the edge of the resort grounds. I could hear the crowd celebrating in the distance and then the lights and buildings came into view. A marshal congratulated me as I started running on the grass with a couple hundred metres to go.
I followed the fairy lights, TNF100 banners and made the right turn into the finishers shute. As I ran towards the finish I spied Marty to the left and have him a running high five before crossing the line as a The North Face 100 finisher. Sweet sweet redemption.
I finished the 2012 The North Face 100 in 18hrs 23mins 56secs in 413th place overall. I ran the last leg in 1hr 53mins 53secs. The finish area was like a huge party zone with heaps of people still celebrating; I loved it and was soaking up the atmosphere. Marty ushered me inside and I picked up my finishers certificate and bronze buckle. I caught up with Gavin and Tylana inside and congratulated them on their great runs. I sent Mel a text and updated Facebook before getting some hot food. Gavin made me a cup of tea and I got us a couple of sausages. I was hungry and ended up having two sausages wrapped in bread with sauce and could've gone a couple more.
Naturally I was tired, my feet were aching and my body was starting to tighten up after being on the move for over 18 hours. I was so happy, I had finally finished the race that had beaten me 12 months ago. I swapped stories with Marty, Gavin, Tylana and was watching the faces of all those around me. Some of the other runners were in various states including some receiving medical attention. I had been thinking of Sean for quite a while and even though I finished the race for me, a part of me also did it for Sean. I figured that I knew how he was feeling somewhat, having been in the same situation last year. Marty told me that Sean was asleep in our room and that he had been assessed as being dehydrated and mildly hypothermic.
Marty went to bed and I hung around and talked with Gavin for a while before I got my things together and headed off for a shower. I saw Luke just after he finished and congratulated him on an awesome run. The shower was awesome but when I got to bed I couldn't switch my mind or body off. My body was twitching and I couldn't relax and lie still and my mind was stuck on a loop, replaying the whole day in my head. After two hours of drifting in and out of sleep I got up again at 4:30am and headed back downstairs. Gavin had estimated that Raelene would finish at about 5am and I wanted to be there when she crossed the line. I got dressed and felt surprisingly good. Sean and Marty were also restless and we talked for a while before I made it downstairs. Sean was feeling pretty philosophical about dropping out, again very similar to my experience last year. Having run the rest of the Kedumba Pass and the final leg I had a different appreciation for the course and how tough the last part is. Knowing what I know now and given Sean's condition at the time I can say with 100% conviction that there was no way he could have finished the race that day. Even though he had 28 hours to finish the race, the difficulty of the climb and the technical nature of the final leg would be too much for anyone feeling the way Sean did at 76km. That is why this race has such a high drop rate, it is very tough. After last year’s DNF when the memories of pain and misery had subsided I had thought that I could've finished if I had someone to push me along and stay with me to the finish. Now, having run the rest of the course I feel that I can say with a high degree of certainty that there was no way I could've finished the race last year feeling the way that I did.
I feel really proud of myself for going back and finishing the race, for supporting a great friend along the way, until he could go no further, and for never giving up the dream. Although the certificate is only a piece of paper, the buckle is only a piece of metal, they symbolise the effort, commitment and sacrifice I have given to become a finisher of this race. I will hold on to these memories proudly as they help to define me and what I am made of.
Firstly I would like to thank my amazing wife Melanie who has also sacrificed so much so that I can go off and have these adventures. I would like to thank my awesome children Holly and Ethan who like Mel have had to make some sacrifices too and are always so accepting and supportive of me. Hopefully I have given them some life lessons about patience, commitment, dedication and most importantly living your dreams and never giving up. I want to say a big thank-you to Sean for his commitment to me, his friendship and all those hours spent together training for this beast of a run. Thanks to Marty for our fast training runs, support and planning most of the trip and for letting me tag along. Thanks to Leah and Graeme for their support and encouragement out on the course. And finally I would also like to thank the rest of my family, friends and training partners who have supported me and inspired me along the way.
Sean, Andy, Dean and many other runners unfortunately dropped out this year but they should still be proud of their achievements. Andy and Dean finished last year and I know that it is little consolation but getting to the start line and attempting this race is a feat in itself. Many runners cannot handle the training required, succumb to injury and cannot start. Remember that it's the journey that is important not the destination.
I would like to acknowledge and congratulate everyone who finished and in particular:
Martin HACK - 13hrs 44mins 58secs (Silver Buckle)
Jaci RICHARDS - 16hrs 49ins 52secs (a PB by over 9 hours!!)
Tylana WOODWARD - 17hrs 26mins 18secs
Gavin BENDALL - 17hrs 40mins 23secs
Belinda HOLLOWAY - 18hrs 48mins 22secs
Luke EDWARDS - 18hrs 51mins 13secs
Raelene BENDALL - 22hrs 25mins 03secs
My apologies to any of my running friends I missed.
I would also like to add a quick note about the freak-show that is Marty HACK. For those of you that don't know Marty he is a running enigma, a paradox, something that should not perform the way that he does. Marty is amazing, if I can use the analogy of the bumble bee; it has been said that the bumble bee should not be able to fly because of his large body and tiny wings, the only reason he can fly is simply, because nobody told him that he couldn't. Marty's lead up was unconventional at best. He had only run in his backpack once and that was for all of 1km, he had been injured in the lead-up to the event and had a disappointing (by his standards only) Canberra Marathon. In the final month before the race Marty had only been running once or twice a week and only for short periods of time. He was suffering pain and discomfort and was really unsure how he would perform on the day. Marty has an impressive running history with a 2:51 marathon PB and knocked out 122km at the Caboolture 12hr track race in February. Marty did pretty much everything opposite to what is suggested and came away with a top 100 finish and a sub 14 hour silver buckle. He didn't eat too much and had about a third of the water that I had all day but what he did do was run and run well. Congratulations Marty on an incredible performance and outstanding result.
One of my running friends and colleagues Mat GRILLS was absent from this year’s TNF100 as he was running at the Cooks Tour 50mile trail run in the Glasshouse Mountains. Mat ran the whole race in his Huarache sandals and finished the race in an impressive time of: 9hrs 43mins for 9th place overall, well done Mat.
So what did I do this year that was better than last year? I guess there are a couple of differences, I was very relaxed coming into the race, I had a lot more running experience behind me and I was approaching the race with a different attitude. Running much slower with Sean helped me with my hydration and nutrition, I ate so much this year compared with last year which means that I had the energy and fuel to keep going hour after hour and did not suffer from the dreaded gastro upset that has plagued me for so many races. I also drank so much that I had to have about fifteen pee stops which means that I was really well hydrated.
What's next? I honestly don't know at this time. I am looking forward to getting back into CrossFit but at the same time I want to continue my running journey. I want to enjoy my running and have lots of fun and exciting adventures. Prior to this year’s TNF100 I said that finishing would be an end to this chapter of my running ultras, but sometimes having a bad race or a good race is all the motivation one needs to get back out there and plan bigger and better things. I am having a full week off any training and will just enjoy getting strong and fit again. There are many exciting running events to choose from on the calendar this year including: Rocky River Run, Gold Coast Marathon, Flinders Tour, Glasshouse 100, CQ Physio Spring Classic and many others. I'm not sure which races I will be a part of but one thing is for certain, I will....................
Keep Running.
Monday, February 6, 2012
Time to taper
With less than a week until my next ultra, this last week of training has been about tapering off my volume to freshen up for the race. I sometimes find the taper period quite difficult as I tend to feel worse doing less than I do in my big weeks where I am running significantly more kilometres. I am not sure why this is but it happens regularly enough to mean that it is not a one off phenomenon.
Monday was my scheduled day off for this week and I really needed it. I was asked to come in to work at short notice and work a night shift on Sunday night, so that by the time Monday morning came along I was a wreck. I was looking forward to a run on Tuesday but I was asked to work a second night shift and then I received a text from Mel at 1:30am to say that she had been vomiting. Sport and in particular endurance sport means that I sometimes need to be quite selfish with my time. My running is very important to me, however my family is more important and comes first so when I got home from work at 6am I got their breakfasts and lunches ready and took the kids to school before having a short sleep and then looking after Mel. Thankfully she was feeling better but she needed to get her strength back so I picked up the kids, helped them with their homework and got dinner sorted. I could've gone for a run if I really wanted to but I thought that it was better to help at home and given that I was tapering, having two days off together would help me freshen up for the race.
On Wednesday I ran when it was starting to get quite hot. It was definitely a challenge and I had to refill my water bottle three times during the run to try and cool off and stay hydrated. I was careful to apply sunscreen and felt pretty good considering the hot and humid conditions. On Thursday I ran with Sean quite early in the morning and as usual really enjoyed the run chatting away with a mate. I used the run as an active recovery session and felt pretty good by the end. On Friday I ran an easy 10km as a further recovery run to stretch out the legs.
On Saturday I ran with the group and for the first time in a while I drove there instead of running for an hour and a half before meeting them. My goal was to run anywhere between 25 - 30km. The conditions were better than the previous week but still humid. I managed the run quite well and varied my pace and efforts to keep the body guessing. Michael and I left the group at the end and completed an add-on which took me to 30.5km for the day with a pretty good average pace. I had a couple of patches where I felt pretty average but on the whole it was a very enjoyable run.
On Sunday morning I set the alarm for 6:30am to knock out an easy 10km before breakfast. When the alarm sounded I turned it off and went back to sleep. The second alarm went off five minutes later and I turned that off and went back to sleep. I woke up later and decided that I would take the day off running. After the night shifts earlier in the week I had been working late shifts where I finish at 10pm. With early rises to run before it got too hot I was missing out on crucial sleep so I decided that the most appropriate course of action was to take an extra day off running and catch up on my sleep.
The fact that I was tapering and needed the extra sleep justified the decision but I still felt that I was missing out. I know that I need to reduce my volume in the taper phase but I really enjoy my running and want to do lots of it, additionally I am still pretty focused on the 100km/per week average for the year. However, I have to remember that I am already well up on that target and being properly prepared for the up-coming race is more important.
Week 5 Summary:
Mon - Rest day
Tue - Rest day
Wed - 20.15km - 1hr 44mins 41mins - mainly flat solo run in the heat
Thu - 15.10km - 1hr 28mins 42secs - recovery run with Sean
Fri - 10.10km - 52mins 56secs - flat to undulating easy run
Sat - 30.50km - 2hrs 37mins 08secs - mainly flat group run
Sun - Rest day
Weekly totals: 75.86km - 6hrs 43mins 29secs
Monthly totals: 75.86km - 6hrs 43mins 29secs
YTD totals: 614.78km - 57hrs 17mins 32secs
This week the focus will be on further recovery, hydration and reducing overall volume even further before the big run on Saturday. I am really looking forward to the event, however I am fully aware of the difficulty of the race and the challenges that I will face while I attempt to run around a 500m track for 12 hours straight through the night. My goal is to complete at least 100km and any distance over that will be a bonus. My resolve will be put to the test and I am sure that I will have to dig deep and focus on my new mantra 'no excuses'. Stay tuned for my race report next week and remember to..........
Keep running.
Monday was my scheduled day off for this week and I really needed it. I was asked to come in to work at short notice and work a night shift on Sunday night, so that by the time Monday morning came along I was a wreck. I was looking forward to a run on Tuesday but I was asked to work a second night shift and then I received a text from Mel at 1:30am to say that she had been vomiting. Sport and in particular endurance sport means that I sometimes need to be quite selfish with my time. My running is very important to me, however my family is more important and comes first so when I got home from work at 6am I got their breakfasts and lunches ready and took the kids to school before having a short sleep and then looking after Mel. Thankfully she was feeling better but she needed to get her strength back so I picked up the kids, helped them with their homework and got dinner sorted. I could've gone for a run if I really wanted to but I thought that it was better to help at home and given that I was tapering, having two days off together would help me freshen up for the race.
On Wednesday I ran when it was starting to get quite hot. It was definitely a challenge and I had to refill my water bottle three times during the run to try and cool off and stay hydrated. I was careful to apply sunscreen and felt pretty good considering the hot and humid conditions. On Thursday I ran with Sean quite early in the morning and as usual really enjoyed the run chatting away with a mate. I used the run as an active recovery session and felt pretty good by the end. On Friday I ran an easy 10km as a further recovery run to stretch out the legs.
On Saturday I ran with the group and for the first time in a while I drove there instead of running for an hour and a half before meeting them. My goal was to run anywhere between 25 - 30km. The conditions were better than the previous week but still humid. I managed the run quite well and varied my pace and efforts to keep the body guessing. Michael and I left the group at the end and completed an add-on which took me to 30.5km for the day with a pretty good average pace. I had a couple of patches where I felt pretty average but on the whole it was a very enjoyable run.
On Sunday morning I set the alarm for 6:30am to knock out an easy 10km before breakfast. When the alarm sounded I turned it off and went back to sleep. The second alarm went off five minutes later and I turned that off and went back to sleep. I woke up later and decided that I would take the day off running. After the night shifts earlier in the week I had been working late shifts where I finish at 10pm. With early rises to run before it got too hot I was missing out on crucial sleep so I decided that the most appropriate course of action was to take an extra day off running and catch up on my sleep.
The fact that I was tapering and needed the extra sleep justified the decision but I still felt that I was missing out. I know that I need to reduce my volume in the taper phase but I really enjoy my running and want to do lots of it, additionally I am still pretty focused on the 100km/per week average for the year. However, I have to remember that I am already well up on that target and being properly prepared for the up-coming race is more important.
Week 5 Summary:
Mon - Rest day
Tue - Rest day
Wed - 20.15km - 1hr 44mins 41mins - mainly flat solo run in the heat
Thu - 15.10km - 1hr 28mins 42secs - recovery run with Sean
Fri - 10.10km - 52mins 56secs - flat to undulating easy run
Sat - 30.50km - 2hrs 37mins 08secs - mainly flat group run
Sun - Rest day
Weekly totals: 75.86km - 6hrs 43mins 29secs
Monthly totals: 75.86km - 6hrs 43mins 29secs
YTD totals: 614.78km - 57hrs 17mins 32secs
This week the focus will be on further recovery, hydration and reducing overall volume even further before the big run on Saturday. I am really looking forward to the event, however I am fully aware of the difficulty of the race and the challenges that I will face while I attempt to run around a 500m track for 12 hours straight through the night. My goal is to complete at least 100km and any distance over that will be a bonus. My resolve will be put to the test and I am sure that I will have to dig deep and focus on my new mantra 'no excuses'. Stay tuned for my race report next week and remember to..........
Keep running.
Sunday, January 29, 2012
I love to run
I really enjoyed my running this week and it got me to thinking about what motivates other people to run. People run for a variety of reasons; to lose weight, to become healthier, to achieve a personal goal, as a social activity, training for another sport or purely because they love to run. As it inevitably does when I'm around, many conversations turn to running and I have noticed that most people fall into one of two categories;
1. Those that love running
2. Those that hate running
As each person is different, some people fall outside these definitions into what I think of as undecided sub-categories. Some people may run to improve their fitness or because their sport requires it, but if given the choice they would most likely do something else, such as a football or netball player. Then there are those that don't mind running but due to a variety of factors such as weather, time availability, work and their current level of fitness, they find it more difficult and therefore do not enjoy it as much. I myself have had long breaks from running and exercise and found the weeks or months getting my fitness back extremely difficult and on many occasions I have not enjoyed running. However, when I am fit I find it easy to motivate myself to get outside and run, even if the conditions are difficult or if I am tired from work, it is my enjoyment and love of running that drives me to get outside and just put one foot in front of the other.
I had some really good sessions this week and mixed them up quite a bit. I strongly believe in the benefits of doing double runs in a day when trying to build volume. Although it is important to build up the time spent on your feet in a single session there are huge gains to be made by splitting the sessions into a morning and afternoon session on the same day. I also increased my hill work this week summiting Mt Archer four times during the week instead of my usual one. On Tuesday morning Sean and I ran from his place to the summit and back. It was such a great run thanks to the rain and mist, it felt otherworldly reaching the top in a white haze, just us and the hill. Wednesday's run was my tough undulating run at 10am in high heat and humidity again. This is a good run but has five short but testing climbs including Benny's Boulevard, which is a short but steep rough track up to a water tower. Thursday was Australia Day so what better way to celebrate the day than running a triple Mt Archer.
I met Sean and Rodney (who had a very impressive Ultra debut at the Hares & Hounds) at 4:30am at the bottom of the main climb. We ran together for most of the climb at a comfortable easyish pace. The climb is about 5km from the stone sign at the bottom to the highest lookout point where the antennas are. After descending to the bottom and refilling our supplies we began our second summit. By the time we started, darkness had been replaced by an overcast sky with high humidity again. However this did not deter us in our mission or those of the other people we saw cycling, running or walking up the hill. I was feeling pretty good so after a kilometre or two together I ran off at my own pace and stopped to wait at the saddle, the gap and at the summit. Rodney who had his arm in a cast, as a result of a recent cycling crash, called it a day after two as his arm was becoming sore from all the jarring of running downhill. Sean and I made it to the top for the third time just as it was starting to get a bit warmer. To assist in our claim for a triple summit we saw quite a few of our running and triathlete friends on the hill with Mel and Rachael heading up as we were coming down from our first summit and again when we met at the top after our second, and with Scotty, Spotty and Jason riding up when we were on our way down from our third. All in all a great day out on the mountain and another sizable deposit in the running bank. In fact I felt so good later that day I had to convince myself not to overdo it and go for a run in the afternoon.
After a rest day on Friday to re-charge I left home at 3:30am on Saturday as part of my long run. I ran solo for about 16.5km before meeting the group in what turned out to be another extremely humid day. The temperature was mid to late 20's but the humidity was oppressive. My lovely wife later told me that when she checked the weather on the internet at 8:00am the humidity was at 93%. I ran at a reasonably comfortable pace on Saturday and just enjoyed the run despite the conditions. I followed my nutrition and hydration plan and tried to drink more water than usual to compensate for the higher than normal sweat-rate. I popped at about 41km running through the marathon point in 3hrs 47mins. I guess that the heat & humidity go to me and I'm pleased that I managed to last as long as I did. I walked up a short but nastily steep hill before grabbing some lovely cold water at the CQ Uni with Michael, Pete and Crowie. They left me to head back to their cars and after a short rest to re-gather my composure I ran off to finish my 50.10km in a little over four and a half hours. Not fast for a mainly flat road run but another great training session completed.
I must be doing something right because after a protein drink and a little nap I joined Mel, Holly and Ethan for a dance competition on their Wii game 'Just Dance 3' coming in a close second to Mel after a round-robin competition. I felt that I could have gone for another run but once again common sense prevailed and I saved myself for Sunday.
My local club, the 'Rockhampton Road Runners' were having an informal race on Sunday morning and I was undecided if I would run or not until I woke up early on Sunday morning. Because I felt good and because I love to run I again mixed up my training by entering the longer of the two events, the 6km race. There was a pretty good turn-out despite the extreme humidity (yes again with the extreme humidity). I lined up near the front after a couple of kilometres warming up and was surprised to find myself in the lead at the first turn. I couldn't maintain the early pace and after a 3min 55sec first kilometre I just tried to hang on to the lead group of seven. The course is pretty much flat with a couple of very slight rises. I worked on keeping a long strong stride and managed to go through the first lap in 3rd place. Which is where I stayed. I lost contact with the top two runners including Michael who led for pretty much the entire race, but also managed to put quite a bit of distance on the others behind me to take the last podium spot by a comfortable margin. I am pretty pleased with my race considering my week of high volume, increased hill work and long run the day before. To top off the week and to ensure another 100 mile week (161km) I ran with the group on Sunday afternoon. The humidy was still as thick as soup but thankfully it rained to make it somewhat easier.
Week 4 Summary:
Mon am - 10.10km - 54mins 35secs - easy recovery run
Mon pm - 8.15km - 42mins 56secs - easy run
Tue am - 21.15km - 2hrs 06mins 03secs - Mt Archer triple treat hill run
Tue pm - 10.11km - 50mins 30secs - flat to undulating
Wed - 15.25km - 1hr 22mins 57secs - undulating run in hot weather
Thu - 31.12km - 3hrs 19mins 34secs - triple summit of Mt Archer
Fri - Rest day
Sat - 50.10km - 4hrs 33mins 23secs - long run in very very humid weather
Sun am - 2.44km - 13mins 06secs - easy flat warm-up
Sun Race - 6.41km - 26mins 32secs - 3rd place in very humid weather
Sun pm - 12.10km - 58mins 44secs - tempo run with group
Week 4 total: 167.03km - 15hrs 28mins 24secs
Monthly total: 538.92km - 50hrs 34mins 03secs
YTD total: 538.92km - 50hrs 34mins 03secs
I start my two week taper tomorrow in preparation for the Caboolture 12hr Dusk to Dawn track race which I'm really looking forward to. I will need to reduce my volume to help with recovery and to ensure that I am relatively fresh for the race. It will be a very good test to see where I am at and if my nutrition and hydration strategies work. I hope that everyone is happy and healthy and remember to...........
Keep running.
1. Those that love running
2. Those that hate running
As each person is different, some people fall outside these definitions into what I think of as undecided sub-categories. Some people may run to improve their fitness or because their sport requires it, but if given the choice they would most likely do something else, such as a football or netball player. Then there are those that don't mind running but due to a variety of factors such as weather, time availability, work and their current level of fitness, they find it more difficult and therefore do not enjoy it as much. I myself have had long breaks from running and exercise and found the weeks or months getting my fitness back extremely difficult and on many occasions I have not enjoyed running. However, when I am fit I find it easy to motivate myself to get outside and run, even if the conditions are difficult or if I am tired from work, it is my enjoyment and love of running that drives me to get outside and just put one foot in front of the other.
I had some really good sessions this week and mixed them up quite a bit. I strongly believe in the benefits of doing double runs in a day when trying to build volume. Although it is important to build up the time spent on your feet in a single session there are huge gains to be made by splitting the sessions into a morning and afternoon session on the same day. I also increased my hill work this week summiting Mt Archer four times during the week instead of my usual one. On Tuesday morning Sean and I ran from his place to the summit and back. It was such a great run thanks to the rain and mist, it felt otherworldly reaching the top in a white haze, just us and the hill. Wednesday's run was my tough undulating run at 10am in high heat and humidity again. This is a good run but has five short but testing climbs including Benny's Boulevard, which is a short but steep rough track up to a water tower. Thursday was Australia Day so what better way to celebrate the day than running a triple Mt Archer.
I met Sean and Rodney (who had a very impressive Ultra debut at the Hares & Hounds) at 4:30am at the bottom of the main climb. We ran together for most of the climb at a comfortable easyish pace. The climb is about 5km from the stone sign at the bottom to the highest lookout point where the antennas are. After descending to the bottom and refilling our supplies we began our second summit. By the time we started, darkness had been replaced by an overcast sky with high humidity again. However this did not deter us in our mission or those of the other people we saw cycling, running or walking up the hill. I was feeling pretty good so after a kilometre or two together I ran off at my own pace and stopped to wait at the saddle, the gap and at the summit. Rodney who had his arm in a cast, as a result of a recent cycling crash, called it a day after two as his arm was becoming sore from all the jarring of running downhill. Sean and I made it to the top for the third time just as it was starting to get a bit warmer. To assist in our claim for a triple summit we saw quite a few of our running and triathlete friends on the hill with Mel and Rachael heading up as we were coming down from our first summit and again when we met at the top after our second, and with Scotty, Spotty and Jason riding up when we were on our way down from our third. All in all a great day out on the mountain and another sizable deposit in the running bank. In fact I felt so good later that day I had to convince myself not to overdo it and go for a run in the afternoon.
After a rest day on Friday to re-charge I left home at 3:30am on Saturday as part of my long run. I ran solo for about 16.5km before meeting the group in what turned out to be another extremely humid day. The temperature was mid to late 20's but the humidity was oppressive. My lovely wife later told me that when she checked the weather on the internet at 8:00am the humidity was at 93%. I ran at a reasonably comfortable pace on Saturday and just enjoyed the run despite the conditions. I followed my nutrition and hydration plan and tried to drink more water than usual to compensate for the higher than normal sweat-rate. I popped at about 41km running through the marathon point in 3hrs 47mins. I guess that the heat & humidity go to me and I'm pleased that I managed to last as long as I did. I walked up a short but nastily steep hill before grabbing some lovely cold water at the CQ Uni with Michael, Pete and Crowie. They left me to head back to their cars and after a short rest to re-gather my composure I ran off to finish my 50.10km in a little over four and a half hours. Not fast for a mainly flat road run but another great training session completed.
I must be doing something right because after a protein drink and a little nap I joined Mel, Holly and Ethan for a dance competition on their Wii game 'Just Dance 3' coming in a close second to Mel after a round-robin competition. I felt that I could have gone for another run but once again common sense prevailed and I saved myself for Sunday.
My local club, the 'Rockhampton Road Runners' were having an informal race on Sunday morning and I was undecided if I would run or not until I woke up early on Sunday morning. Because I felt good and because I love to run I again mixed up my training by entering the longer of the two events, the 6km race. There was a pretty good turn-out despite the extreme humidity (yes again with the extreme humidity). I lined up near the front after a couple of kilometres warming up and was surprised to find myself in the lead at the first turn. I couldn't maintain the early pace and after a 3min 55sec first kilometre I just tried to hang on to the lead group of seven. The course is pretty much flat with a couple of very slight rises. I worked on keeping a long strong stride and managed to go through the first lap in 3rd place. Which is where I stayed. I lost contact with the top two runners including Michael who led for pretty much the entire race, but also managed to put quite a bit of distance on the others behind me to take the last podium spot by a comfortable margin. I am pretty pleased with my race considering my week of high volume, increased hill work and long run the day before. To top off the week and to ensure another 100 mile week (161km) I ran with the group on Sunday afternoon. The humidy was still as thick as soup but thankfully it rained to make it somewhat easier.
Week 4 Summary:
Mon am - 10.10km - 54mins 35secs - easy recovery run
Mon pm - 8.15km - 42mins 56secs - easy run
Tue am - 21.15km - 2hrs 06mins 03secs - Mt Archer triple treat hill run
Tue pm - 10.11km - 50mins 30secs - flat to undulating
Wed - 15.25km - 1hr 22mins 57secs - undulating run in hot weather
Thu - 31.12km - 3hrs 19mins 34secs - triple summit of Mt Archer
Fri - Rest day
Sat - 50.10km - 4hrs 33mins 23secs - long run in very very humid weather
Sun am - 2.44km - 13mins 06secs - easy flat warm-up
Sun Race - 6.41km - 26mins 32secs - 3rd place in very humid weather
Sun pm - 12.10km - 58mins 44secs - tempo run with group
Week 4 total: 167.03km - 15hrs 28mins 24secs
Monthly total: 538.92km - 50hrs 34mins 03secs
YTD total: 538.92km - 50hrs 34mins 03secs
I start my two week taper tomorrow in preparation for the Caboolture 12hr Dusk to Dawn track race which I'm really looking forward to. I will need to reduce my volume to help with recovery and to ensure that I am relatively fresh for the race. It will be a very good test to see where I am at and if my nutrition and hydration strategies work. I hope that everyone is happy and healthy and remember to...........
Keep running.
Thursday, January 26, 2012
Guilt and missing sessions
I started the new week running well with a gradual increase to all of my sessions, I added in some hill work and ran my first double of the year. I was looking forward to running about 145km for the week and was on target having run 86km by close of business on Thursday. Looking back I think that Thursday's run was the turning point.
I got up on Thursday morning and headed out the door a little before 6:00am. The sun was up and the temperature was in the mid 20's or so. I was wearing a t-shirt instead of a singlet after an unfortunate case of sun-burn from Wednesday's run. On Wednesday I ran for 1hr 20mins leaving home at 10:00am. I briefly considered putting on some sunscreen but didn't, I thought that with my base tan and it only being a shortish run that I would be alright. Wrong. I later found out that that time of day is when UV is at its highest. I have learned my lesson and will endeavour to wear sunscreen when running during the day from now on.
Getting back to Thursday, I decided to take it easier as I had started the week well and although the temperature was not excessive, the humidity felt above average. After a few kilometres my muscles were loosening up and relaxing but I was sweating more than usual. I kept my pace slower and kept ticking off the kilometres on a relatively flat course. I kept drinking to keep my hydration on track especially considering my sweat rate in the oppressive conditions. Unfortunately by the time I got home I was struggling and my stride was barely more than a shuffle. I was breathing hard even though my pace was slower than normal and I was saturated with sweat. I had a shower and tried to hydrate as much as I could but I still felt cooked. Due to my shifts, Thursday was my only chance to mow the lawns. We live on a corner section meaning that it takes about 1.5hrs to mow my lawn. I covered up and set about my work. By the time I was finished I was totally spent. I had sweated out another 4 litres or so and had to think about getting ready for my afternoon shift at work.
Friday was my normal day off running and even though I was working I hoped to recover in time for my long run on Saturday. I set my alarm for 3:00am on Saturday but when it went off it took a huge effort to get out of bed. Physically my body was okay but mentally I was trashed and was extremely sleep tired. I had set out all my gear and prepared my nutrition the night before so I felt that I should get out and run. The thing was, I felt like I couldn't face it. I sat on the couch for 20-30mins debating with myself about the pros and cons of running. For one thing I was already up, my gear was ready and I thought I should just get out there and see how I felt. On the other hand I kept thinking about my previous posts on running when tired and the benefit of resting. I guess that the main point I was considering was the need to balance training with all of the other variables I have in my life. In the end common-sense prevailed and I went back to bed. I sent a text to Geoff to give my apologies to the group and would later apologise to Marty who would have already left home and would fail to find me along our designated route.
After a sleep-in I was still in two minds. Essentially I knew that I had made the right decision, however I still felt guilty about missing the session, especially as it was my long run and the omission would greatly affect my overall weekly volume. I knew that I was tired, that I needed more sleep and that due to my volume for the week so far and the high humidity, that I would not have a very good run. The general rule that I TRY to follow is that, if I find myself struggling to get out the door, or if I am running and am really struggling physically and/or mentally, then I should call it a day or miss the session. I guess that as an endurance runner I can get caught up in numbers and stats and that it is times like these that I should listen to my body. Sometimes the most difficult thing to do is rest or miss a session but in the long term it may mean the difference between having a good run or race and being overtrained and having a miserable run. The extra sleep helped and I got to spend the entire day with my lovely wife and wonderful kids without feeling tired and needing another sleep. I ended up having a really great day and was pleased about making the right decision.
As the day wore on I kept thinking about the weeks ahead and my ambitious schedule for this year, and on Sunday I was rewarded with a great run with the group. Having the two consecutive rest days allowed me to recover sufficiently to the point where I was able to run really well and cover over 20km at an average pace of 4:51min/km. I still managed over 100km for the week and now I am ready to have another great week of running.
Week 3 Summary:
Mon - 20.63km - 1hr 50mins 22secs - hill run up Mt Archer with Marty
Tue am - 15.05km - 1hr 25mins 51secs - flat recovery run with Sean
Tue pm - 10.25km - 51mins 56secs - flat to undulating solo run
Wed - 15.05km - 1hr 20mins 14secs - Undulating run solo at 10am
Thu - 25.05km - 2hrs 15mins 39secs - Mainly flat in high heat & humidity
Fri - Rest day
Sat - Rest day
Sun - 20.55km - 1hr 39mins 44secs - run with Sunday RRR group
Weekly total - 106.59km - 9hrs 23mins 49secs
Monthly total - 371.89km - 35hrs 05mins 39secs
2012 YTD total - 371.89km - 35hrs 05mins 39secs
I guess that the main thing I have taken away from this last week of training is that I cannot expect to have a great run every single time I lace up my shoes, that I should listen to my body and that it is okay to miss a run or two if I am too tired or do not feel up to it. Remember to have fun out there, spend time with your loved ones, do a good deed for no return or reward, smile and say hello to a random stranger (you never know it might make their day and be just what they needed) and ......
Keep running.
I got up on Thursday morning and headed out the door a little before 6:00am. The sun was up and the temperature was in the mid 20's or so. I was wearing a t-shirt instead of a singlet after an unfortunate case of sun-burn from Wednesday's run. On Wednesday I ran for 1hr 20mins leaving home at 10:00am. I briefly considered putting on some sunscreen but didn't, I thought that with my base tan and it only being a shortish run that I would be alright. Wrong. I later found out that that time of day is when UV is at its highest. I have learned my lesson and will endeavour to wear sunscreen when running during the day from now on.
Getting back to Thursday, I decided to take it easier as I had started the week well and although the temperature was not excessive, the humidity felt above average. After a few kilometres my muscles were loosening up and relaxing but I was sweating more than usual. I kept my pace slower and kept ticking off the kilometres on a relatively flat course. I kept drinking to keep my hydration on track especially considering my sweat rate in the oppressive conditions. Unfortunately by the time I got home I was struggling and my stride was barely more than a shuffle. I was breathing hard even though my pace was slower than normal and I was saturated with sweat. I had a shower and tried to hydrate as much as I could but I still felt cooked. Due to my shifts, Thursday was my only chance to mow the lawns. We live on a corner section meaning that it takes about 1.5hrs to mow my lawn. I covered up and set about my work. By the time I was finished I was totally spent. I had sweated out another 4 litres or so and had to think about getting ready for my afternoon shift at work.
Friday was my normal day off running and even though I was working I hoped to recover in time for my long run on Saturday. I set my alarm for 3:00am on Saturday but when it went off it took a huge effort to get out of bed. Physically my body was okay but mentally I was trashed and was extremely sleep tired. I had set out all my gear and prepared my nutrition the night before so I felt that I should get out and run. The thing was, I felt like I couldn't face it. I sat on the couch for 20-30mins debating with myself about the pros and cons of running. For one thing I was already up, my gear was ready and I thought I should just get out there and see how I felt. On the other hand I kept thinking about my previous posts on running when tired and the benefit of resting. I guess that the main point I was considering was the need to balance training with all of the other variables I have in my life. In the end common-sense prevailed and I went back to bed. I sent a text to Geoff to give my apologies to the group and would later apologise to Marty who would have already left home and would fail to find me along our designated route.
After a sleep-in I was still in two minds. Essentially I knew that I had made the right decision, however I still felt guilty about missing the session, especially as it was my long run and the omission would greatly affect my overall weekly volume. I knew that I was tired, that I needed more sleep and that due to my volume for the week so far and the high humidity, that I would not have a very good run. The general rule that I TRY to follow is that, if I find myself struggling to get out the door, or if I am running and am really struggling physically and/or mentally, then I should call it a day or miss the session. I guess that as an endurance runner I can get caught up in numbers and stats and that it is times like these that I should listen to my body. Sometimes the most difficult thing to do is rest or miss a session but in the long term it may mean the difference between having a good run or race and being overtrained and having a miserable run. The extra sleep helped and I got to spend the entire day with my lovely wife and wonderful kids without feeling tired and needing another sleep. I ended up having a really great day and was pleased about making the right decision.
As the day wore on I kept thinking about the weeks ahead and my ambitious schedule for this year, and on Sunday I was rewarded with a great run with the group. Having the two consecutive rest days allowed me to recover sufficiently to the point where I was able to run really well and cover over 20km at an average pace of 4:51min/km. I still managed over 100km for the week and now I am ready to have another great week of running.
Week 3 Summary:
Mon - 20.63km - 1hr 50mins 22secs - hill run up Mt Archer with Marty
Tue am - 15.05km - 1hr 25mins 51secs - flat recovery run with Sean
Tue pm - 10.25km - 51mins 56secs - flat to undulating solo run
Wed - 15.05km - 1hr 20mins 14secs - Undulating run solo at 10am
Thu - 25.05km - 2hrs 15mins 39secs - Mainly flat in high heat & humidity
Fri - Rest day
Sat - Rest day
Sun - 20.55km - 1hr 39mins 44secs - run with Sunday RRR group
Weekly total - 106.59km - 9hrs 23mins 49secs
Monthly total - 371.89km - 35hrs 05mins 39secs
2012 YTD total - 371.89km - 35hrs 05mins 39secs
I guess that the main thing I have taken away from this last week of training is that I cannot expect to have a great run every single time I lace up my shoes, that I should listen to my body and that it is okay to miss a run or two if I am too tired or do not feel up to it. Remember to have fun out there, spend time with your loved ones, do a good deed for no return or reward, smile and say hello to a random stranger (you never know it might make their day and be just what they needed) and ......
Keep running.
Monday, January 16, 2012
The heat is on
Running this last week I was reminded of the song 'The heat is on' recorded by Glenn Frey. The song was written by Harold Faltermeyer and Keith Forsey for the 1984 soundtrack of the very popular film 'Beverly Hills Cop' starring Eddie Murphy.
On Monday I set out on an easy recovery run after my first ultra of the year (see previous post: 'Hares & Hounds Race Report') and the long drive home. I worked an early shift and tried to avoid the heat by heading out at 5:40pm. Unfortunately the temperature was 36 degrees and the wind was blowing thick clouds of smoke from a nearby bush fire. I had to amend my course to avoid inhaling too much smoke and due to the heat of the evening I was sweating profusely.
I handled Monday's run reasonably well but Tuesday was considerably tougher. The smoke haze was even worse so I drove to the South Side of town and ran some undulations around The Range / Hospital area before running out to the Airport. The temperature was still 38 degrees with above average humidity and I could still smell / taste the smoke. I had a hand-held water-bottle that I refilled regularly but I was struggling. My right calf was very tight and I had to stop a couple of times to get my breath back and recover from the oppressive conditions. My original plan was to run 25km but I decided that 20km would have to be enough, I was hungry, tired and hot.
Training and racing in locations with high heat and / or humidity can have a significant and detrimental effect on performance and in some cases our health. I'm no doctor or sports scientist, so I will refrain from inferring that my insights are in any way factual but the amount of effort required to maintain a pace in hot conditions compared with a similar pace in cooler conditions is exponentially more difficult. I have read that it takes at least 10% more effort to maintain the same pace in warmer conditions and our bodies spend more energy trying to regulate our core temperatures thereby affecting our performance.
To illustrate this point there are extreme ultra races like the Badwater 135, in Death Valley U.S.A., where the temperature can be as high as 50 degrees with runners putting themselves at serious risk of severe heat stroke and organ failure. To prepare themselves for this race many competitors will train in multiple layers of clothing, run on a treadmill in a sauna and train their bodies to consume large amounts of water and fluid to help with hydration. During Badwater runners will wear white long sleeved tops and trackpants, run on the painted white lines (to prevent their shoes from melting) and take regular ice baths in an effort to maintain a healthy core body temperature.
This brings me to the point that when the outside temperature is higher than our core body temperature (37 degrees Celsius) any form of exercise will limit our ability, affect our performance and place ourselves at risk of heat related illness and severe dehydration. I will continue to run when it's hot but I will make sure that I will take a sensible approach and carefully monitor my effort, the effect the conditions have on my body and my nutrition and hydration intake. Who knows, as I continue along my ultra journey and acclimatise to running in the heat, I may even run the Badwater 135 myself one day.
As the week progressed I felt better every day. I managed to have a much more relaxed recovery run on Wednesday in 35 degrees and on Thursday I finally got in my 25km run by running to the Rocky Road Runner's group, running with them and then running home again. On Thursday the temperature started at 33 degrees and thanks to some dark clouds and a cooling wind it had dropped to a comfortable 27 degrees by the time I got home.
I ran early on Saturday morning leaving at 3:30am and ran with Marty for 17km before meeting our group. I managed to knock out 46.25km for the day but my energy levels fluctuated quite a bit meaning that I still have quite a bit of work to get back to full fitness. Nevertheless I really enjoyed the run and company and am pleased that I ran my second ultra of the year after only 14 days of 2012. In fact, due to the Hares and Hounds being on a Sunday and my long run this week being on a Saturday, I have managed to run 170km in the last 7 days including taking a rest day on Friday.
My recovery run on Sunday was great fun. The weather had taken a drastic about-turn and I was running in the rain in 24 degrees. Much better.
Summary:
Mon - 12.50km - 1hr 06mins 13secs - Solo flat to undulating
Tue - 20.10km - 1hr 46mins 19secs - Solo undulating
Wed - 12.55km - 1hr 05mins 04secs - Solo flat to undulating
Thu - 25.26km - 2hrs 09mins 46secs - Mainly flat with group
Fri - Rest day
Sat - 46.25km - 4hrs 08mins 15secs - Long run with group on road
Sun - 14.05km - 1hr 13mins 11secs - Solo flat to undulating
Weekly total: 130.72km - 11hrs 28mins 50secs
Monthly total: 265.30km - 25hrs 41mins 50secs
2012 YTD: 265.30km - 25hrs 41mins 50secs
Only 15 days into 2012 I have made a very good start to my 5200km/per year - 100km/per week challenge and my fitness is slowly starting to come back. Most of all I am really enjoying my running after my 7 weeks off full training. I've also entered my next ultra race, the Caboolture Dusk to Dawn 12hr track race in February. This will be my first timed track ultra and I'm sure that it will push my physical and mental limits. The race is run from 6pm until 6am and is run on a 500 metre gravel track. I am hoping to develop my ADP (all day pace), work on my mental strength and
fine-tune my fluid and nutrition strategy.
This week I will try and add in some hill work, add some more distance to each of my runs, have fun and..........
Keep running.
On Monday I set out on an easy recovery run after my first ultra of the year (see previous post: 'Hares & Hounds Race Report') and the long drive home. I worked an early shift and tried to avoid the heat by heading out at 5:40pm. Unfortunately the temperature was 36 degrees and the wind was blowing thick clouds of smoke from a nearby bush fire. I had to amend my course to avoid inhaling too much smoke and due to the heat of the evening I was sweating profusely.
I handled Monday's run reasonably well but Tuesday was considerably tougher. The smoke haze was even worse so I drove to the South Side of town and ran some undulations around The Range / Hospital area before running out to the Airport. The temperature was still 38 degrees with above average humidity and I could still smell / taste the smoke. I had a hand-held water-bottle that I refilled regularly but I was struggling. My right calf was very tight and I had to stop a couple of times to get my breath back and recover from the oppressive conditions. My original plan was to run 25km but I decided that 20km would have to be enough, I was hungry, tired and hot.
Training and racing in locations with high heat and / or humidity can have a significant and detrimental effect on performance and in some cases our health. I'm no doctor or sports scientist, so I will refrain from inferring that my insights are in any way factual but the amount of effort required to maintain a pace in hot conditions compared with a similar pace in cooler conditions is exponentially more difficult. I have read that it takes at least 10% more effort to maintain the same pace in warmer conditions and our bodies spend more energy trying to regulate our core temperatures thereby affecting our performance.
To illustrate this point there are extreme ultra races like the Badwater 135, in Death Valley U.S.A., where the temperature can be as high as 50 degrees with runners putting themselves at serious risk of severe heat stroke and organ failure. To prepare themselves for this race many competitors will train in multiple layers of clothing, run on a treadmill in a sauna and train their bodies to consume large amounts of water and fluid to help with hydration. During Badwater runners will wear white long sleeved tops and trackpants, run on the painted white lines (to prevent their shoes from melting) and take regular ice baths in an effort to maintain a healthy core body temperature.
This brings me to the point that when the outside temperature is higher than our core body temperature (37 degrees Celsius) any form of exercise will limit our ability, affect our performance and place ourselves at risk of heat related illness and severe dehydration. I will continue to run when it's hot but I will make sure that I will take a sensible approach and carefully monitor my effort, the effect the conditions have on my body and my nutrition and hydration intake. Who knows, as I continue along my ultra journey and acclimatise to running in the heat, I may even run the Badwater 135 myself one day.
As the week progressed I felt better every day. I managed to have a much more relaxed recovery run on Wednesday in 35 degrees and on Thursday I finally got in my 25km run by running to the Rocky Road Runner's group, running with them and then running home again. On Thursday the temperature started at 33 degrees and thanks to some dark clouds and a cooling wind it had dropped to a comfortable 27 degrees by the time I got home.
I ran early on Saturday morning leaving at 3:30am and ran with Marty for 17km before meeting our group. I managed to knock out 46.25km for the day but my energy levels fluctuated quite a bit meaning that I still have quite a bit of work to get back to full fitness. Nevertheless I really enjoyed the run and company and am pleased that I ran my second ultra of the year after only 14 days of 2012. In fact, due to the Hares and Hounds being on a Sunday and my long run this week being on a Saturday, I have managed to run 170km in the last 7 days including taking a rest day on Friday.
My recovery run on Sunday was great fun. The weather had taken a drastic about-turn and I was running in the rain in 24 degrees. Much better.
Summary:
Mon - 12.50km - 1hr 06mins 13secs - Solo flat to undulating
Tue - 20.10km - 1hr 46mins 19secs - Solo undulating
Wed - 12.55km - 1hr 05mins 04secs - Solo flat to undulating
Thu - 25.26km - 2hrs 09mins 46secs - Mainly flat with group
Fri - Rest day
Sat - 46.25km - 4hrs 08mins 15secs - Long run with group on road
Sun - 14.05km - 1hr 13mins 11secs - Solo flat to undulating
Weekly total: 130.72km - 11hrs 28mins 50secs
Monthly total: 265.30km - 25hrs 41mins 50secs
2012 YTD: 265.30km - 25hrs 41mins 50secs
Only 15 days into 2012 I have made a very good start to my 5200km/per year - 100km/per week challenge and my fitness is slowly starting to come back. Most of all I am really enjoying my running after my 7 weeks off full training. I've also entered my next ultra race, the Caboolture Dusk to Dawn 12hr track race in February. This will be my first timed track ultra and I'm sure that it will push my physical and mental limits. The race is run from 6pm until 6am and is run on a 500 metre gravel track. I am hoping to develop my ADP (all day pace), work on my mental strength and
fine-tune my fluid and nutrition strategy.
This week I will try and add in some hill work, add some more distance to each of my runs, have fun and..........
Keep running.
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