runforclarity: September 2017

GNW100s – 100km Saturday Sept 9, 2017

Thought I had better write this blog whilst it is still fresh in my mind as my past race reports have been spaced out considerably.

Since the Victorian 24 hour track championships in April, I have entered just two events, the UTA100km and a nice fun 22km trail race called Rafferty’s near Lake Macquarie. I have been fortunate for the past 4-5 months with no major injuries (besides an interesting four day stay in hospital) and a lot of that can be put down to training smarter and knowing when my body needs a rest. I devise my own training plans and given I am not getting any younger and in different age categories to some of my friends, you need to be wary of all body and mind signals.

UTA100 was more of a late decision to enter and I did it for insurance purposes in essence. Not insurance as in financial, but as a back-up plan incase my GNW race just completed did not go to plan. As from my previous blog, a requirement to be even considered for a C2K race entry application involves me having completed a 100km trail race either this year or last. 2016 was a write-off so this year has been more of a significant year. I obtained my UTA entry from now Ireland based NRGer Dave Madden. The event was so enjoyable, I started at the back wave with Rocco and Sally and we chatted and I ate haloumi wraps whilst waiting and staying still for the slow first landslide section and a 20-25 minute wait at Tarro’s Ladders (before I decided to take Duncan’s Pass as it had been a while since I had been down via that way) and then gradually moved on to chat with so many runners and it was great to mingle with fellow NRG entrants I don’t normally get to run with during the events. I had no time goals other than to finish in good shape and to actually enjoy the event and tick the completion box. I did just that and had no cramps during the entire event which was amazing but it shows what can happen when I don’t put my body and muscles under the pressure of racing the clock.

Fast forward to GNW then as now I could train for this one knowing I have at least completed a 100km trail race this year. The aim for this GNW event (100km is known as “The Sprint”) was to try and get into race mode and do a good time to prove to myself I still have a decent run or two left in me to finish at the upper end of the leaderboard. I don’t want that to sound too brash but if you train well and feel good then there is no reason why you can’t achieve some of these goals.

My training for this one was well disciplined and I did my usual mixture of longer slow runs, easier recovery runs, intervals and hill work (both ups and downs). I introduced downhills a little more this time as I wanted to condition my quads and adductors for race day in an attempt to minimise those pesky race ruining cramps.

Race day was upon us and after catching the train up to Cardiff the night before with Alan Wheat who was having a go at his first 100 miler, we both owed Chantelle Farrelly some huge gratitude as she first drove up to Cardiff late on Friday night and then drove us to the Terlaba for the race registration at around 5:10am and then for a 40 minute drive out to the start line at Quorrobolong. There were some urgent alterations to the first section of the GNW course this year and all arrnaged in the last two three days before race day as bushfires had swept through Heaton Gap and the climb that goes with it. As we drove past the petrol station at Brunkerville that morning, smoke was everywhere, even coming through the car vents and you can see the whole GNW trail had been burnt out and obviously potentially unstable underfoot so organisers of the race made the proper decision to make an alternative route. We drove further west of Heaton’s Gap and you could see the flames of the fire still going through the side of the mountain. Luckily we were starting around the south western side where the wind was coming from.

Alan and I were joined at the start line by tall Geoff Evison and to inform the reading audience here, Geoff completed the UTMB 100 miler event in the French/Swiss/Italian Alps within the last week (as did Chantelle) and here he was on the starting line for another GNW100 miler to tick off. What craziness to even be on the starting line let alone finish it – which he did mind you in a 29 hour time. Geoff you are simply superb, so much endurance !

Our start time was now 6:30am rather than the usual 6am because of the extra travelling required to get to the new location. We were set on our way and everyone with their mandatory running gear in their packs and high-viz vest on we started running slightly uphill on the bitumen road for a km or two before it turned to gravel and dirt roads. The new start route felt like a smaller version of the Kedumba climb. I think the first 4km was about 300m of climbing (I know Rocco it has nothing on UTMB!) and then it flattened out when we went past the CP1 point at Watagan Forest Camp Ground (that was not set up at this stage) before some more undulating fire trail / camp ground type roads.

I was descending down towards the turnaround point (a 4km out and back section) and Vlad Shatrov was dominating the field early. He was absolutely powering up the same hill I was heading down. He was in the Sprint and has a some freakish fast marathon PB bordering on Olympic selection and many trail race wins since focusing on the latter so really it was no surprise to anyone seeing him way out in front. Brendan Davies was next but he was in for the miler event and then I saw Lou Clifton (the Sprint) and just a couple of other runners heading up towards me. I was feeling really good and comfortable so I was little surprised I was up so close to these guys but I guess I had to run to my advantages because as soon as we entered the jungle at Barniers firetrail and GNW intersection (back on the normal course), I was overtaken immediately by many good runners who absolutely flew past me on the technical downs. Joe Ward was the first to overtake and he was gunning for a PB of sub 24 hours for the miler. In the end he smashed that by over a good 2 hours !

I am so slow and careful on technical downs. Probably has a lot to do with confidence, previous stacks and restricted vision that leads to balance problems and it’s all a circle of events I assume. Still, play with the cards you are dealt with, go with your advantages and manage your losses from weaknesses.

The technical downs were finally over and then the short sharp climb up to the gate or leaning post as we call it and then continue on until we reach the fire trail and dirt roads again in the forest leading up to CP1 at Watagan Forest campground. Some runners were using poles through the jungle on the ups and I saw a distinct difference in their ascending speed to mine and also less impact on their leg muscles – maybe I should give those things a whirl one day.

I got to CP1 (26km we were told) in 3hours and 5 mins and had earmarked a quick two minute check-point stop with super crew member Chantelle. I felt a little dizzy though and the stomach was not 100% in those last few kms so I had sat down (as soon as I did I cramped in the quads and adductors – but Chan told me don’t worry she did the same thing here last year) and had some Ginger Ale and was all stocked up ready to head out. Pitstop was 3-4 mins so very swift really given I needed to sit down. Chan said maybe take the next section a bit easier to see if the cramps go away and to feel better, so I took that advice on board. Smart lady.

The next section is not all that amazing with fire trail and the occasional view looking north west along the ridge line. I ran (well probably not breaking any records) most of this and power walked some bigger inclines to make sure the muscles were not in overheating zones.

Once I hit the single track downhill descent I immediately slowed down as expected but also had my first major battle with the adductors telling me to ease off as the muscles seized and tightened so much. I had Salt Stick chews and was taking them regularly along with Rennie’s (have heard they helped and these days I try anything that anyone mentions to alleviate the issue!). I also had my main water storage packed with electrolytes to make sure I replenished the salt and electrolyte loss during the event.

At this stage Alan Wheat came flying down the hill as did Michaela McDonald who we had run with during the SUFR training runs on course. Michaela was leading the women’s miler event and going well. Both were a little surprised to see me but I told them I was cramping and I wished them good luck for the rest of the event. I even lost my sunglasses in this downhill section as they were perched on my cap. I lost them two years ago in this same race, same section ! Arrgggh, this becomes an expensive event.

I nursed the body through to the Congewai Rd stile and it is shame I could not really run that last 3km-4km as it really can be a fun fast section. Anyway, I threw on the high-viz again and moved more comfortably on the dirt road as it is smoother and non-technical for the next 7km. I arrived at Congewai school (CP2) during the warmest part of the day (although really it was not too bad) and Chan again had her fast skills going. I sat down, had some anti-inflammatory cream rubbed on my quads, had more Ginger Ale, change of shirt, gear check and some ice put in a buff for the next warm but very long 30km section that involved the communications tower climb and long firetrail section. 12 minute total CP stay, pretty good considering a FULL (16 or so items) gear check is mandatory. Alan was still in the checkpoint recovering from the fast section he just did and getting his stuff sorted.

Comms tower climb is always slow and brutal in the warmth especially with 55km in your legs already. I did the climb with young whippet Joe Gallaher on fresh legs a couple of months ago and it was completed in no time it seemed, so at least it can be done, but many more minutes passed on this occasion and I got to the top and had a gel and shuffled on the firetrail for a while and then walked the inclines. Cramps were on and off and when I stopped on one occasion I turned around and saw tall person with a red hat coming my way. I had to look twice as I could not believe my eyes, it was Geoff ! What a performance he was putting on. We ran together for about 4km, wet our heads at the water tank (not safe to drink) and then he ‘dropped’ me once we got to the technical single track descent. I wished him well for the rest of it and he hoped I would come good later on with the cramping.

The climb out of the farm valley is always hard and today was no different and involved no running and probably no power hiking, more like a death march. I had to sit down on a rock for a good few minutes and try and stretch the left leg out as it was cramping in any position I was in, standing, sitting, lying on my side. Eventually someone passed me and asked if I was OK, but yeah just the usual I told them and off he went and I tried to follow suit at an ultra slow walking pace. Once I reached more flatter terrain past the old unmanned water stop (it really is cruel it is no longer there), my walk became a slow shuffle again and I was feeling a little more comfortable, remembering to eat every 30-35 mins. I could not take in many solid foods including Shot Blocks, so I continued with the gels and washing down with water. They are not pleasant after having many during the day and I found it hard to swallow them but you simply need to eat, drink, move forward and be positive, that is the mantra.

Besides that mantra, another important thought in my head that kept me going during this rough patch of the race was that of a good friend, Jim, who lost his battle with cancer some nine days before the race. I met Jim during the global financial crisis when he gave me an opportunity out of nothing to come on board and work for him in the equity markets and dealing desk and create opportunities through initiative. He taught me a lot. We always enjoyed a post closing-market beer and caught up often for a steak and a Pickled Possum karaoke night the following years. I could hear his voice as I was running and yes I did shed a tear or two during these stages but I have no doubt he helped me back on track to get this thing done. RIP Jim, never forgotten.

The shadows from the trees were getting longer on the trails as the sun was lowering in the sky and I started thinking about where I was time wise in the race and could I achieve my goal of sub 14 hours which meant an 8:30pm finish or even 8pm for a sub 13:30 given we started at 6:30am and with an alteration course. I hadn’t been to the Basin (CP3) in daylight before so my aim was to get there soon. The rest of the section to CP3 is undulating single track and firetrail but the last 3km into the Basin is technical and the trail is sloped towards the mini-ravine and creek so footing can be very tricky especially when it is dry as it was on Saturday. It is my least favored section for that reason so no surprises that I was going my usual slow self on the technical.

I got into the CP at 5:10pm so plenty of light and sat in the camping chair and Chantelle weaved her magic again. Adam and Sarah Connor were there too supporting and crewing another runner. I had about 8 mins there, five longer than originally planned but I was happy with that as I took in some solid foods that Adam and Chan got me and refueled fluids and had coke and also took on board a small coke bottle in my pack for the run to the finish.

Again the out and back of the Basin trail was slow for me so I was glad to finally see the back of that and do some firetrail climbing before it flattened out and I started running again. My cramps had gone so I was feeling much better and I had energy to burn. I passed Geoff on the climb up to the flatter firetrail where my head torch came on for the first time and then I didn’t look back really. The trail enters a single track descent for about 2kms and I shuffled that section rather than my expected cramp induced walk. Once I reached the Cedar Brush Track Head on the road, I threw on my High-Viz for the last time and downed the bottle of coke and off I went. I had to take a nature break early on here but then I put the foot down as I was on smoother and non-technical terrain. To be honest I felt alive and full of energy and wanted to mow people down so to speak. I passed at least six people on the final 11km but I think all were miler entrants and not in The Sprint. I saw Michaela again and she was way out in front for her race but she asked if I had passed any girls on the way through so she must have been enquiring about the margin. (In the end she won the miler comfortably). She jokingly said afterwards that she thought I was on a bike when I came past – that was funny but I guess with the walking, stopping for cramps and longer CP3 rest meant I had the energy and leg speed to finish strong.

The Suunto showed 7:51pm, so all up 13 hours 21mins when I called out my race number to the Finish line volunteers. Not that positions matter too much in a fairly small field on GNW, but I think I managed to grab second in age category, 7^th male and Top 10 overall. The main thing I was happy with was the elapsed time. Goal completed, medal received and weigh in showed a slightly higher than 5% body weight loss but a milkshake courtesy of Joe and some food including a sausage sandwich thanks to Chan, Nic and Aileen and others at Yarramalong helped me put the weight back on.

Chantelle agreed to crew me some time ago and to do this less than 7 days after completing UTMB and flying back home is nothing short of amazing and I thank her so much. She completed each CP with precision and I was the one wanting to take longer breaks and she was very flexible with that.

We went to the Patonga Beach the next day to see Alan, Geoff and many others finish. It is always an amazing and emotional experience to see the Miler finish. Sort of made me want to do the miler again – hahaha, maybe another year. For now it’s a few days rest before the training kicks in for hopefully a longer event in December.

Photos below, all courtesy of Chantelle ! Thanks yet again !