runforclarity: May 2014

The North Face 100 (TNF100)

Saturday May 17, 2014 Blue Mountains, NSW, Australia.

Preamble (skip to Race Day BELOW if you find boring !)

My last post was from Minervois (Languedoc-Roussillon wine region) in South West France, reporting on the satisfying Paris Road Marathon and managing to sneak into Boston Qualifying for next year if I am lucky enough to get an acceptance entry. I was enjoying the countryside and local generosity with plenty of hiking, sightseeing but also the occasional trail running morning to keep up the fitness. My NRG buddies back home in Oz were training up a storm in readiness for TNF100, whilst I was enjoying a much anticipated holiday and adventure. I had entertained the idea of entering the ‘epic ultra’ a few times and Rocco and Tim’s constant prodding certainly was noticeable. I had packed my trail running gear in the luggage of course, as you do.

By about mid April I was beginning to perhaps warm to the idea of a 100km ‘joy’ run and by that I mean running not to race but to enjoy and even have a chat during the event with Rocco and whoever wanted to do so. I kept up my training and I decided to tackle a run in the Pyrenees. The intention was to run about 30km with altitude to fast-forward the training somewhat. Besides seeing the beautiful French mountains and an amazing chateau on a crisp spring morning, I also experienced a rather scary moment by seeing a wildcat in the form of panther or something similar and I quickly reversed tracks and took some alternative trails. An experience I won’t forget.

Some further runs in Switzerland and then the decision to sign up for TNF100 was done but with no expectations. Perhaps it was FOMO (Fear Of Missing Out). As time was getting on, I knew I needed to train more to play catch up with others back home so I had arranged with my Uncle and Aunty in Scotland to take me to the West Coast for a few days. Sightseeing of course, but also to twine in some mountain runs. Ben Nevis (tallest mountain in UK) was attempted but deep snowlines cut the brutal and technical climb short. They actually race this in September each year to a limited field if you are ever interested. The other major altitude run was in the Cairngorms where skiing was still going up the mountain. The Glenmore National Park there is simply wonderful for trail running and I highly recommend it. Other runs to complete during my trip were some runs up to Arthurs Seat in Edinburgh. I flew back to Oz in the last few days of April, a long and tiring flight.

The following Saturday I re-joined the NRG TNF crew and tackled Quarry Rd in Hornsby for two laps or 29km. I must admit, my intentions were to just try and run and keep up with the others but I felt very good in terms of breathing and being relaxed, so perhaps the altitude training does actually have benefits and is true as I ran all the hills and still felt there was energy left. The cold weather that morning certainly helped, having recently experienced the cold harsh Scotland mountain weather!

The next two weeks were the usual NRG training week schedule of intervals, tempo and hills, getting back into the routine with an easy taper week leading into race day on 17 May.

Some that may know a little about me already, I only have minor sight in my left eye, born with some complications. Being born with that, you don’t know anything different so you get on with normal duties. The Monday before race day however began with issues, as my minimal sight had suddenly after all these years, turned into no sight and to be brutally honest, I was fearing the worst and my fears have since turned out that way after full scans and surgeon examinations. But, you can only play with the ‘hand you are dealt with’, so you have to move on with forward progress. So here I was about to tackle the biggest running challenge of my life with the goalposts moved.

Race Day : Start Wave 3 for 6:38am

Energy levels were full after a pasta meal the night before with some of the NRG House mates and some Weet Bix and bananas in the morning. Race bib, gels, nutrition, water, etc. was packed in the Salomon S-LAB 12litre pack and ready to roll. New Garmin Fenix2 was powered up. Waiting in the starting shute, I caught up with Rocco, Chantelle and Robyn. Pat and Vanessa were wishing us luck on the sideline as they got ready for their TNF50.

The first CP was 10.5km at the 4WD gate on Narrow Neck. The aim was to take it easy to there and Rocco, Chantelle and I stayed together that whole way. Robyn had already taken off into the wilderness and we knew there was no way we going to even try and catch her. Something brings out the best in her on race days. Descent down Furber was comfortable and we kept discussing what it is going to be like coming up some 15 hours later in the dark on 99km weary legs, climbing 920+ stairs with a vertical ascent of over 200m. We had briefly discussed times even though the three of us were not in race mode today. 15 hours was the ideal goal but really to beat 16 hours. Something about getting a buckle if you did sub 16, at least that is what Chantelle thought (little did she know it was sub 20 hours that got the buckle!) Well played Rocco.

The difficult landslide section was done slowly as the single file became a fast walk in some sections. I was happy with that, as it is rather gnarly and injuries can occur (just ask the amazing UK runner Clare Walton and her fractured knee but still came 5^th!). Then Golden Stairs were ascended still in our tight knit group and big/tall Geoff Evison and Michael McGrath joining in on the chatter.

Water filling occurred and CP1 as the next leg was 20.5km. Hammer Endurolyte Fizz tablets were put in my front water bottles for the pack and away we went. The next section is Narrow Neck fire trail and you can pick up the pace. We were still in cruise mode though. We expected Tim to come through by now but he had been stuck in the conga line through Leg 1 in Wave 4 and we heard him yell out through the Landslide, quite funny actually.

Eventually Tim caught up after 15km or so and somehow I got dragged forward with him as our pace increased. My partners in crime Rocco and Chantelle were now behind and suddenly my plan to run the TNF100 with the chatter and fun had changed. But I knew I couldn’t keep this new plan up and with Tim being in great form that he is, moved a little ahead at around 21km as we just approached Tarro’s Ladders. A small minute or so wait at the two descending temporary ladders meant that Rocco and Chantelle caught up again. But after leaving the ladders, it was back to single trail, with Tim taking off then myself then Rocco and Chantelle still sticking in unison. I then began thinking perhaps this is a good thing for me as I was almost certain to cramp during the event and by staying in front of the chatting duo, it could allow me some spare time to sort out my cramps whilst they caught up.

Some nice sections of single track followed and I began to comsume food (Clif Bar) and gel whilst taking in the Fizz Tabs to help prevent future cramps. I knew Tim had scooted ahead further as my technical downhill running is a weakness for me, probably old legacy issues of having ruptured my Achilles a few years ago. I began to get into a rhythm though when the single track met with the fire trail and headed for Dunphy’s Camp. I put my Halo Headphones on with the iPod Shuffle (first time I have listened to music whilst running for a good year or so) and began upping the pace on the fire trail feeling very comfortable and relaxed. The only thing that wasn’t relaxed was my new Garmin, as it was reading about 8km-10km more distance than it should have. Something to do with the GPS settings I think. (In the end the event registered 116.9km on my watch but I could not save the run as I tried to change the setting mid race. Caution: don’t change settings during a run! Now my Strava page is simply a manual entry, showing no splits, no altitude – basically no run !!)

To my surprise I caught up to Tim at around 30km. I knew I had put the pace on during the far less technical section of fire trails but I didn’t think I would be seeing him again that day. I nudged up on the right of him and then said sorry, I can’t see on my left. A small joke, but making light fun of a new but true situation. We ran together to the CP2, and nearly slammed into the gate before the stairs that hopped over the fence as the downhill there was steep and I wasn’t getting traction on the TrailRocs at that specified time!

Water refilling and some fruit buns and lollies taken on board here and Aileen also managed to arrive in the checkpoint. Tim headed out early, so again there was work for me to do to catch him again. I applied the sunscreen and left a few minutes later and had a brief chat with Aileen about her sore foot (but she was battling on brilliantly) before I approached Iron Pot hill, a brutal steep section that was not going to see me even think about running it. I saw Wes Gibson coming the opposite way and he told me he was pulling out due to injury. He is a solid runner who trains with Brendan Davies and recently won a STS event but I think he had a hamstring injury cloud leading into the race here.

The next 4km-5km is very technical and I saw Brett and Tim on the out and back of Iron Pot. They had a decent enough gap on me and I knew the technical sections would probably mean the gap would get bigger. After reaching about 40km, the single trail turned to fire trail again but began with some steep inclines. Bang! The first of the anticipated adductor cramps hit right on 40km. A bit earlier than I wanted but I stopped for a moment, composed myself and walked up the hill backwards a little to break the muscle movement. It worked and I turned back around and walked the rest of the hill. Once the trail flattened, I began normal programming and things seemed good again. So good that I was getting some sub 5min kms in and running the inclines again. The fire trail then flattened and turned downhill and my pace quickened approaching 44km and I was feeling great. The good times came to an end and all it took was those pesky stairs that sit on the fence walkovers and my cramps seized again. This time I had to take a good few minutes to compose and walk out. Momentum completely stopped as I felt like I was making up time. Frustrated the word, as energy levels were great. A short km into CP3 and then there I could re-gather thoughts and rest for 10mins to relax the adductors.

First gear check at CP3 was high vis vest and thermal pants. Too easy. Then on to get some hot chicken noodles and re-stock bladder and front water bottles. Fizz tablets were being consumed again and no-dehydration issues. Kath Carty and Joe Hedges were there crewing for Geoff and Adam Darwin but they also helped me out and provided great encouragement. I got some Tiger Balm of Kath and put on the adductors to warm them up for the next leg that involved the perils of climbing Nellies Glen! I stayed in CP3 for about 12 mins, a touch too long but I wanted to be fuelled up and allow legs to rest a touch.

Next section is mostly fire trail leading up to Nellies. I knew this section well and had it earmarked as a ‘cramp metropolis’. Fire trail section completed at a generous pace and onto the single-track climb before the steps of Nellies. I began walking here in long strides to stretch ready for the torture ahead. I got to the stairs section and began by climbing and approaching the stairs at an angle. Leading with the right leg diagonally for a few stairs and then changing to lead with the left leg for a few. It was a slow process but I walked to the top of Nellies not cramping. I only lost a few spots in the field here given the approach I was taking. Happy! Then the decline and small ascent back up into roads amongst Katoomba meant CP4 was nearby at the 57km mark.

Kath and Joe were again here to greet me and provide more Tiger Balm. I had some food and needed to sit down to get out my Petzel Nao headlamp from the drop bag and change my sunglass lenses from day vision tints to the clear lenses. It was only 2:20pm or something like that, but I knew I needed the clear ones for the next section. I also avoided carrying the fleece at CP4 as the cut off time was 4:30pm. Lucky because I only packed the fleece at CP5 some 21km away!

Time spent in CP4 a little longer than CP3 but I sorted out what I needed for the onslaught. I was feeling fine. Energy levels A1, but legs could be better. Always had that feeling that if I lifted the quads too much, the cramps would strike. I was just about to leave when I saw Aileen come in to the CP4 looking relaxed and then Rocco and Chantelle cruised in with beaming smiles. I mentioned that I had suffered some bad cramps and that I should head off now, as they would catch me soon. Again sticking with that new plan.

Off I went, knowing what next was scaring me the most, stairs! Both up and down and what that meant for my adductors. I decided to take it easy and keep the running pace on the slow side as I headed towards Prince Henry Cliff Walk and through to Echo Point and then to the Giant Staircase. I stopped to compose at the top of the staircase. Use the same technique as Nellies I said. Give it a go. Voices in the back of the mind were now saying you’ve had enough, but I began the descent anyway, slowly, ever so slowly. Holding onto rails where I could, leading with right foot almost sidewards, then leading with the left. About 4 stairs each I was leading the same leg before switching back over. A few people began passing, as my slow tempo allowed this. I saw Jess Siegle go pass about two-thirds the way down, looking strong. Got to the bottom! Yeah, first part over but the worst or hardest to come. I asked the Marshall what time it was. 3:10pm the reply. Mmmm, the last Scenic Railway train is 4:50pm. Decisions! I knew the section going up would be brutal for me with the legs. Then I saw Aileen coming down the stairs. She gave me the encouragement I needed and I began to progress forward following her on the Dardanelles Track towards Federal Pass. Aileen then moved a bit further forward as I reached the 60km-62km mark I think where I saw Stu Gibson (eventual race winner) and Andrew Tuckey (2^nd) head my way as they just climbed out of Kedumba and onto Federal Pass. They were 1^st and 2^nd at that time and within 2 seconds of each other! Here I was 35km behind and about to tackle thousands of stairs/rock climbs on ready to cramp legs.

Steel springs I thought – like the sprinter played by Mark Lee in Gallipoli. No pain. So I again used the effective but slow techniques as before. Walking up stairs sidewards and diagonally, alternating lead legs. The difference now though was that there were SO MANY STAIRS to climb, I had to inject a new technique. Walking backwards was that technique. Slower, yes, but effective, yes. A few comments by people behind me like “now you are showing off” raised some smiles but I got to the top of the most feared section (other than Furber Stairs) without really cramping.

Once I reached the Willoughby Rd and Sublime Point Rd sections, I felt comfortable again and the pace was increased. I passed all people that passed me on the slowing stair climbing from before. I felt alive again and started to have belief that this completion of 100km was possible.

The climb out of Leura up to Wentworth Falls Car Park was brutal and slow but again I had to use the same techniques that had proved successful before. Cramps avoided again. Backward walking stair count was increasing dramatically though. Don’t get me wrong, I wasn’t climbing the rock stairs backwards, it was the long metal staircases with the railings. The rock stairs involved climbing at angles and alternating legs!

The headlamp was applied at the car park some 70km in. I was beginning to really enjoy it all now. I had run virtually solo for the last 40km and was coping well. This section next was technical, so again I was careful not to stride out too much or go to fast to protect the adductors. I walked up the Rocky Point section, darkness around and then began the sand running section towards Horden Rd. Hi Vis Vest on and I upped the pace heading down Tablelands Rd. Easily doing 4:50min kms. Having run 75km + and doing that pace surprised me but I had plenty of energy in reserve after the slow walking sections from before and the legs wanted to run on the easy parts. Go figure!

CP5 saw Kath and Joe again rush over to help. Tiger Balm, thermals came on, noodles, water bladder filled up and a quick rest ready for the final leg! Again, a touch over 10mins here at CP5, but ready for the onslaught. I knew the final section really well having run it many times before. It was just the section of Federal and Furber that had concerns for reasons that I don’t really need to explain now do I?

Off I went after having some flat coke. That did the trick. Feeling great. I headed along the fire trail along Kedumba. Picking up the pace. Overtaking a few people here, music on, feeling sort of excited. It’s dark (pitch black if you dare turn your light off for a second) and downhill. I was careful not too let rip down here as that can ruin your race like it did for me in TNF50 last year. Running 4:10minkm was not on the cards now here tonight. It was low 6min kms or high to mid 5’s at best, easing down the descents. I took this next 16km in segments. Get to Jamison’s Creek, then climb to next section then down to Leura Creek, then climb, then 91km saddle water point. I surprised myself by running some of these steep climbs, passing more runners. I eased into the water stop with 9km to go. Last water and Fizz tablets were put in the front bottles and some sugar treats and off I went. The next section is steep climbing so I only ran the flatter bits. I began chatting with a few runners and then moved on to the next runners. Finally we reached the end of the fire trail at the old Sewerage works where it goes into single track. The climbing had begun again and technical sections ahead so caution in the dark. I had a runner to group with now. He was in Wave 6 but heading for sub 15 hours, so he was having a great event. He did not know the way or what was ahead so I relaxed his mind and told him about how wonderful Furber stairs can be!

We got to the 3km to go sign. Walking quickly and breaking out into a trot where we could, I progressed knowing the end is near! But what would be a good long trail run without some surprises. Focusing my eyes on the ground in front, my light picked up some funnel web spiders in the middle of the track. A quick jump over them and a warning to my runner partner behind for the last few kms and we were suddenly approaching Furber stairs. I had 16 mins or so to get to the finish to break 15 hours. It wasn’t a goal but the challenge was there. I began climbing but felt the cramps once again so back to the good old techniques it was. I managed somehow to maintain a good pace (well a quick walk) and had a break on the guy behind. I then missed a turn left and headed in the wrong direction. Must not have lifted the head enough for the lamp to pick up the signs. Luckily the chap behind yelled out after seeing me down the wrong track. Cost me some time but would not have mattered in the end. Once back on the correct trail, I did the usual backward walking stairs as we headed nowhere but up and finally I reached the top. I could hear the PA at Scenic World and the crowd cheering. I got to the ramp and then the first bit of the crowd waiting for the runners. The feeling was relief; one of emotion after the week just experienced and sheer joy. I even stopped to do a brief jig and dance (some called it a twirl) before crossing the line in 15 hours, 2 mins and 10 seconds. What an event! Epic, mentally and physically challenging but just so proud that I kept progressing and made it.

Thank you to Kath and Joe for crewing me. Thanks to Aileen for the encouragement. Sorry Rocco and Chantelle that I didn’t run as per schedule, but I know you guys had a blast anyway. Thanks for everyone’s kind words and support from everyone at NRG. Event hosts were fantastic too. I recommend you enter and experience this one.

Some great performances all round and you all should be proud. Whether you finished or not, you gave it a good go. That’s all you can do, play with the hand that you are dealt with.

Cheers!

Doug

Thanks to Joe Hedges for these photos. Love your work Joe !