GNW100s 2017 : 100km

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 !

Alan and I at the Teralba registration pre-road trip to new temp. start line because of bushfires.

Fire in them hills

Myself, Alan and Geoff ready at start line.

A clear sign I must have gone out too hard to CP1, whooooops.

Leaving CP1

Leaving CP3, the Basin in daylight, woohoooo !

Correct weight, well 5% less but muffins, beer and banana bread have since cured that.

The superstar crew lady with her Gilet :)

Three Amigos, Alan (miler in 28hrs), Geoff  (miler in 29hrs) and myself.

2017 Victorian 24hr Track Championships/Coburg 24hr

April 22-23, 2017

It’s been a while since my last blog (thanks Adam C for the reminder and perhaps the kick up the backside I deserve for not updating).  I have a large void to fill since the GNW 2015 and will get back to that very soon, but sorry Rocco that 2014 Six Foot Track race report has been erased from memory ;)

I chose this event for a select reason, to potentially qualify for the C2K (Coast to Kosci) 240km Ultra marathon held in December each year.  I was fortunate enough to be selected into that race in 2015 but an injury cut that dream short with about 4-5 weeks to go which was very disappointing to be honest but I was thankful to be selected and also very thankful that the race directors had enough time to find a replacement runner when I told them the sad news.

I say potentially qualify for a couple of reasons.  I won’t go into the full qualifying criteria, but you need to have run either (a) - both a 100 mile and 100km trail event in the most recent two years, or (b) – both a 100km trail event and competed in a 24 hour track event where you must complete 180km in that 24 hours.  Whether it is (a) or (b), you need to run one of the events in the year of selection. But even then you are not guaranteed of being picked, but you can say you have at least qualified.

As last year was basically written off by injuries for me or by a massive continuous cramping episode at UTA last year (something that I never want to experience ever again), it means I needed to cram two qualifiers in the one year. I still need a 100km trail event under my belt by late September – so I use that term potentially qualify seriously.

Why Coburg, Victoria when there is a Sydney event held in June each year ? Well, I actually gave this 24hour track running caper a go in 2015 at a Sri Chinmoy event held out at a chilly Leumeah in winter that year.  Looking back at my Strava account I did minimal training for that and I made the major mistake of sitting down for a rest in the freezing cold when my good NRG friends came out to support that Saturday night.  I felt I let those guys down in a big way and it taught me a few lessons.  Bottom line was I lasted only 12 hours, got to 108km which was great but I was done mentally and physically.  Getting back to Coburg…..I chose that as there was no chance of letting down any of my supporters this time as it was too far away for them to travel and cheer on and also because I kept the event under wraps to most !

Coburg has a great history of holding the 24 hour track running Championships for both the Australian titles and Victorian titles.  AURA held the 24hr event there for a quite a few years but this year Coburg was known as the Coburg 24hour but also doubled as the 2017 Victorian Championships.  Well known legends in the ultra running track community such as Yiannis Kouros and Cliff Young have raced at Coburg which is about 8km north of the Melbourne CBD.  As I was self supporting this race, I took the NRG Gazebo and along with all my other gear, flying was not an option so I hopped in the car Thursday evening, drove some 4 and half hours to Gundagai, stayed overnight then the other 5 hours was driving to Coburg (well Preston actually – as I was staying the Friday night which is about 8 mins to the track via the car).

I had a standard uncooked breakfast of cereal and toast on Saturday morning and arrived at the 400m standard synthetic athletics track at about 8am, two hours before the start.  I set up the gazebo in the main straight but near the home bend as space was at a premium it seemed as many Victorian runners and their crews were setting up.  A bit of early state rivalry but was all good fun as I met a few of the fellow runners.  There were two other events to begin at 10am, the 24hr Walk and the 100km elite run.  Only 3 runners entered or qualified for that elite event.  The runners and elite event were in lanes 1 and 2 for the events and the walkers were in lane 3 with the exception of one experienced and fast USA walker who joined us in lane 1 and pulled off a massive walk of 160km.

Onto explaining training and strategy for this event. 

I competed in the Tassie Trails Festival some 6 weeks ago and had clocked up good kms leading into that event.  I was increasing 10%-15% each week and maxing out at 95km.  I did some (not excessive) trail running and a few hill sessions for that event.  I was happy with my efforts during those grueling multi day events in Derby, TAS but always in the back of my mind was Coburg.  I stupidly ran a hilly tempo run some 4 days after that running festival and felt my left hamstring strain. Having it torn previously I knew it was probably a minor grade 1 strain but enough to put me off running for a good 7-10 days with good RICE (rest ice compress and elevate) techniques and I avoided any physio and let it rest.  It meant my time for Coburg was getting closer and I wanted to get some track running in to get my head in a prepared space for what was ahead of me.  Track running to me always involves fast intervals of 8x800ms, 6x1kms or a mix of different distances that a few NRG crew have taken part in with some delight on a chilly Wednesday winter morning.  I love track running, never did little athletics as a kid or competed in any way other than basic school cross country carnivals but strapping up the spikes and going hard around that 400m marked laneway is good hard fun.  This event at Coburg though meant no intervals for the time being and coupled with the hamstring scare, I ditched the hill work (down and up).

So my training was very much based on flat runs – flat as I can find which is hard to find around the lower north shore of Sydney.  I hunted out proper athletic tracks in Sydney with tartan/synthetic to train on, so trips to Narrabeen Sports Academy and Kensington were a regular thing. 15km, 20km, 30km sessions on various nights, keeping the pace constant (faster than what I would run in a 24hour event).  The idea was to get in a good head space and get used to doing….well…laps and laps of a 400m track.  I also introduced a strategy of running 2 laps and fast walking every third lap (the 2-1 strategy).  Rocco and I have discussed various strategies in the past and he recently completed a mammoth effort in Canberra some weeks ago with his own strategy that differed somewhat.  I worked out numbers on paper many times of what was required to achieve this 180km goal of mine to work. 

The strategy was in place for the day – run at least 42.2km at a comfortable rate (preferably 50km if feeling super comfortable) and then insert the 2-1 strategy. I factored in time for a small sleep and time at the trackside gazebo to get supplies.

The gun literally went off at 10am and we were off….Lap 1 – well it went like this…..just kidding, this report is going to be far too long as it is !  I got to my marathon point in 4hrs 8 mins (a Six Foot Track qualifier – who knew !!) and felt very comfortable all during this time.  The field was obviously spread right around the track by this stage (in fact by about 4-5km) and I noticed people had their music on so saying g’day for a friendly chat was sometimes hard. 

It was partly cloudy day on Saturday but the sun was warm when it did shine and I was in a dark coloured running t-shirt so I was feeling a little warm.  My food and drink plans were crucial in this race and it has been drummed into me only recently in ultras that you need to eat, drink, be positive and move forward – a few of us NRGers who attended Tassie Trails know about this mantra.  So my food was to be consumed every 30 mins, 40-45 if I considered my last intake was excessive.  Intake of perhaps 200-250 calories per hour if possible was the aim. Gels have approx 100-110 calories to give you a guide.  I only used a few gels during the event and never actually opened any of my 10 Cliff shot block bars as I had other things such as bananas, noodles in a cup (just add boiling water supplied at the track), muffins, lollies, cliff bars (they are 260 calories and a good intake) and chocolate. That is not much you might think, but there was one secret intake I introduced and it was cooked haloumi on chia wraps. Yes, I cooked up some haloumi cheese the night before and wrapped them in a chia based thin wrap and cut into small pieces then wrapped in foil for the esky to keep fresh enough.  I would munch on one of these at feeding time and washed it down with drinks (the only thing the event supplied was cold water, boiling water, tea and coffee and the Gatorade – the canteen was open for buying other items).  I packed coke and sparkling mineral water in my esky to change the drink tastes up a bit.  I actually avoided tea and coffee but I did have a few electrolyte tablets to dissolve in my water.  I ended up making far too many toilet breaks during the event particular during the night, but it certainly meant I was drinking plenty !

During the late afternoon around 5pm, suddenly there was a downpour of rain that lasted 30-40 minutes.  It was belting down. I put on my rain jacket immediately and then decided to duck into the gazebo again shortly to avoid the heavy rain. A river was forming at the front of the entrance to the tent and water was coming in through the side and the roof (yes there has been a small hole in the NRG gazebo roof for quite some time I have been reliable told).  My backpack of dry clothes and change of running gear was getting wet and my chair was soaked and even some food and lollies got wet.  I shared the tent with Annabel Hepworth and Cassie Smith as they only had suitcases with them and no shelter – much needed during that downpour that is for sure.  During that brief break in the tent I tried to sort out what was dry and what wasn’t and organize my stuff a bit before heading back out.  I sat down in the wet chair for a minute or two at the most as I wanted to keep moving and busy.

The rain started to ease to a sprinkle – eventually and the track was still very much saturated with puddles for a good hour or two.  Organisers used shovels to clear the trackside drains and that helped.  It was getting dark now and the track lights had taken over.  My 2-1 strategy in full swing.  What I was noticing though were the self supported runners compared to the full crew supported runners.  Having crew support would have been awesome, saving time the obvious advantage.  I would have to go into my tent every time I needed something and hunt around for things – not ideal. Supported runners simply gave instructions each lap or two to have something ready and bang it was in their hands the very next lap.  Again, think about the time saved by all that.

Running track at night was good, I was used to it with all my training at Narrabeen and Kensington and I managed to withhold any headphones with my little iPod shuffle until 14 hours into the race can you believe (which was the witching hour at midnight!).  What do you think about in that time then? I can’t really recall now – thoughts go in and out your mind, you eventually chat to some fellow runners because they are sick of their music already.  My play list was 9hrs 35mins duration so the 14 hour mark seemed like a good time to let the music enter my mind.  I mentioned that I was going to the loo a lot with all the fluid intake and at least there was a trackside port-a-loo to save some time so that was filling up time but also costing me running time.  I didn’t really factor in all that time with my calculations – loo time and going into the tent all the time for electrolytes, food, etc, etc.  All this regular brief stoppages were infact impacting the strategy, and I was underestimating all of it.

Some calls to Tim, Robyn and Rocco kept the spirits up and I kept circling the track.  By about 1am the fog was certainly rolling in and it felt eerie in some sections of the track.  Music was kicking in though for me and I kept that 2-1 strategy going but the brief stoppages continued and was suddenly throwing my times and goals out after recalculating in my head.  I was under the assumption a 4 minute walking lap was possible all the time but it isn’t by this stage of the race.  A 4 minute lap is good when you are fresh and achievable but those 4 mins were now longer so I had to run the 2 laps thereafter.  By about 3am (17 hours in) the tiredness was setting in, my eyes getting glazy (I ran in the same contact lense all race and never changed into glasses as the rain drizzled in again during the night).  I kept the food and drink up regularly though and kept moving forward and had to be positive. Short of 180km was a failure in my thoughts now. 

I think it was just after 3am when my left foot around the top of the ankle became very sore and I could not run on it. It felt very sore to touch the bone and didn’t have positive thoughts at that moment.  I replaced the run laps with walk laps for the time being thinking I still had some comfort zone here to make it work out by giving my feet a rest from running.  Then my right hamstring felt tight so I was copping it from all sides! I went into the tent and changed shoes and took off a pair of socks (as I was wearing two pairs – Injinji toe socks as a first layer and a thinnish layer of running socks over the top).  Maybe the extra thickness and pressure of the socks and the shoes being tied a little tight might have caused the soreness – I don’t know I was simply trying to search for an answer.  But it seemed to help just a little but the task of 180km was getting very tight now and I was getting worried.  The continuous walking laps had to stop and I had to push again on the 2-1 strategy.  Getting started on the run after the walk lap was so physically hard but it had to be done and the pain had to be sucked up.  I did this and by about 160km in (the 100 mile mark) I started feeling more positive especially as day was breaking and the light was re-appearing.  I recall putting some hot laps of low 2mins for about 6 laps in a row without stopping to get ahead of schedule and ahead of the game.  Looking back on it now, perhaps I could have kept it going with the faster running for a tiny bit more at that stage, but I decided to be safe and put the 2-1 strategy back in place and ease off the run pace.  Probably a wise move as there was still 2 hours to go and anything could go wrong and I might need the energy for a last minute dash for the finish line.  

By about 9am I comfortably knew that I could slow the walking down to 5-6min laps and have enough time to conquer the goal.  I still threw in some slow running laps at around 3min 30 seconds in the next half hour and bang on 9:30am the magical lap number 450 was reached for my 180km.  I sort of wanted to yell out with joy under the timing arch but Donna Urquhart (she won the ladies event) had just completed 500 laps literally a few strides in front of me so I left the cheers for her and I began slowly walking the next lap and calling some friends to break the awesome news of goal accomplished.  It was a very slow lap, like a formula one driver doing a victory lap – except I wasn’t waiving to anyone in the crowd ;(  . I then sat down in my chair and put my feet up but realised I should perhaps try and walk another lap or two to make it a touch over 180km. Getting up was so hard and sore on my legs and feet and I think I completed the next 439 metres in the slowest time ever recorded.

 

I was fortunate enough to grab 3^rd place in the Men’s event and a massive congrats to John Yoon 564 laps and Justin Scholtz 507 laps for taking 1^st and 2^nd respectively.  John was amazing to watch in the last 8 hours, it appeared he was getting faster each hour and was kind giving out encouragement.  I finished about 21 laps ahead of the next male runner but the placing didn’t bother me during the event, it was simply about the 180km.  The presentation was a nice casual ceremony and I must thank some Coburg Harriers Athletics volunteers for help packing up the gazebo when I was in no condition to do so.

So mission completed and a very chuffed person.  Oh and I did not cramp – maybe the haloumi helped ;)

Post race it felt as though I had completed a GNW trail miler and lots of extras to be honest.  Perhaps the mental side of things of running around laps 452 times in 24 hours can play with your mind.

A quick summary of what did and didn’t work for me and do’s and dont’s perhaps:

Did/Do’s

·        When driving, break the journey up by an overnight stay, especially a 850km trip like Melbourne.

·        Have a crew.  The winning male and female had teams of 2-3 helping all the time. The 2^nd male had a full time crew member. The time it saves you is immense.

·        Have an enclosed tent or gazebo – keeps you dry (drier) and warmer.

·        Tape your toes and/or use foot balm. I taped my big toes using Second Skin and a medical fabric tape and also taped my middle toes.  Then lathered the whole feet including the taped toes with Striderm foot balm. No real blisters.

·        Eat, Drink, Move Forward and be Positive

·        Get your food options varied as possible – something unique worked for me

·        Chat to the runners and introduce yourself either on course or just before a track race, you will see them many times during the event so best to strike up a good accord.

·        Have a plan and strategy for these types of events and stick to it as close as possible

Didn’t/Dont’s

·        Attempt this self supported. See second point of Do’s above.

·        Attempt to drive soon after the event. My 8 minute journey to my accommodation Sunday post event was cosmic.

·        Attempt to drive back 850km the next day (alone). I am not sure whether the 24hr event or the drive back was tougher.

·        Sleep.  That is a didn’t not really a don’t.  Time got caught short for napping and to be honest if I stayed still for that long, I seriously doubt that I would have got back out there.

Third Male Finisher with 180.839km

Headphones on so definitely after midnight and a spinkle of rain

Shaun Moore, myself and George M with three hours to go

Slowest walking lap on record. Justin is in the background (2nd male finisher)

My swollen feet/ankles, still like that a few days on !

That's not me but a walker in the fog.

September 12-13 2015 The GNW !

Great North Walk100s (GNW) : 175km (108.7 miles), 12-13 September 2015

Well, two weeks elapsed since the Southern Highlands Challenge (SHC) trail race of 50km and now it was time for the big one. The one where the training was aimed at on a physical but most importantly the mental level.

Let’s take a backward step briefly why I entered this event – put simply, a beer at the pub with my good pal Rocco who was entering the 100miler for unfinished business, a check of the date of the event that worked for me and suddenly I was in a handshake that meant I was in.  Yes, that group again, the FOMO (Fear of Missing Out) group.  It didn’t take long for the good word to spread around the station and soon there were people within Northside Running Group (NRG) falling over themselves to enter.  

 

Back to the weekend.  In total NRG had 14 runners competing in either the 100miler (lets get it straight, its 108.7miles and those last 8.7 miles are some of the toughest I will ever experience) or the 100km (actually 104km).  Hopefully I have all current NRG members covered here but we had Kath Carty and Ann Preston in the 100km sprint as some call it, whilst in the miler there was Rocco, Chantelle, Tim, Robyn, Geoff, Joe, Adam D, Marty, Jen, Dave Madden, Tanya and myself lined up for the event at 6am on the Saturday morning. To my knowledge all mentioned stayed overnight the Friday near the start line at Teralba on Lake Macquarie to make transportation and sleep (if you could manage more than say 4 hours out of pure nerves and excitement) easier and the hauling of checkpoint bags to the start line.

The miler course ends at beautiful Patonga Beach with a cut off time of 36 hours so that meant a strict 6pm Sunday finish was required for a well-earned medal.  A time under 30 hours got you a silver medal, for the insanely fast people a gold medal awaits for a sub 24-hour time.  Lets put it into perspective, we are talking about some of the toughest terrain out there for trails with an elevation profile of over 6,000m climbing and 6,000m descending (many of it technical).

We all lined up in a horizontal line across the park with out high viz vests on covering our running packs (we were about to run on road for a good 6km) and the bell rang to signal the start of an amazing adventure.  Tall Geoff took an early lead for memory down the park straight and a few of us settled back in the field chatting to one another half scared, half excited of the many hours ahead.

I managed to run with Tim for the first few kms, with Rocco and Chantelle a tiny gap in front of us then with Robyn slightly ahead of them.  Melissa Robertson who was gunning for a record female GNW time was within 5m of Robyn it seemed for that first road section so it was interesting watching the early games take shape. 

Personally, I didn’t have time goals. I wanted to finish the event within cut-off (to perhaps qualify for something special), had NO race plan going into this whatsoever (perhaps that helped) so I wasn’t sure where I should be in the field at the early stages of the race as I know the ‘kids’ as I call them (Rocco, Tim, Robyn and Chantelle) had set time goals and plans and splits and worked out Pythagoras Theorem pre-race as they lived and breathed GNW training on course for 4 months now.

It turned out by the time we hit the trail section of mixed single track and fire trail undulations that the kids and I were grouped together and a quality runner by the name of Dave Graham happened to be running near us and provided some words of wisdom on the early pacing and boy was he right in the end!

We got to the Heaton Gap BP service station at around 15.7km I think to find the water tap and fully load up the water storage in our packs.  I was carrying a 1.5L capacity on the back and 2x500ml on the front.  In went the endurolyte tablets into the front water holders for salt and magnesium supplies and I was off crossing the road ready for the climb of the Heaton Gap hill that I had heard so much about but never had done before.  At this point we saw tall Geoff still out near the front-runners and Kath Carty alongside dominating the 100k early. We also saw Rob Mattingly here and he has completed 3 milers previously.

The climb was tough but not brutal even though the sun was getting higher in the sky, enough to make you go for that extra sip of liquid.  Post climb done and time for some gradual ascending fire trail before the downhill fire trail section for a few kms.  At this stage Robyn and I were marginally in front of Rocco, Tim and Chantelle, but once we hit the technical down single track, I as expected dropped back a little that allowed the dynamic couple of T&L to run together, then I, with R&C close behind as I could hear their chatter right through the forest.  Wonderful forest too, technical, did I say slippery (well for me anyway as people will know green rocks and myself make an entertaining time together) trail winding and undulating for many kms.  R&C soon went past me and then I knew the race was taking shape as planned for these four runners as they had the time goals set.

Once the technical trail bit finished I was so relieved as I am so slow at it, more so through lack of confidence and past experiences of nasty falls.  I try and use it to my advantage however as it stores up energy for the flatter sections of the course. Once the fire trail section came up again, I managed to catch R&C (but I think they were holding back and waiting for me a little I must say) and the three of us ran into CP1 where Sally the crew superstar had everything ready and was filling our water bottles and offering assistance.

Chantelle left CP1 first then Rocco then I.  Rocco said I would catch up with him in a few minutes basing his theory on Tarawera (NZ) fire trail history, but today was not to be and that was the last time I was within 50m on the proper course order. CP1 to CP2 goes on and on for runnable fire trail but certainly has ups and downs. Tim and Rocco kept saying I was going to eat up this section but in my mind staying within a comfort zone was crucial at this part of the event as it was going to get hot soon in the more exposed areas to come. So I kept my sizeable distance behind all these kids of at least a km or two (maybe even 3 or 4) but I note after looking at the Strava software post run today, Miss Chantelle took a wrong turn and had to do a sizeable out and back to rejoin the course proper. The order stayed the same for a long time before Robyn went ahead then from what I can analyse, Rocco caught Tim and ran with him for a while and then past him eventually.  

The fire trail was ending and about to join single track when I could feel the heat beginning and also my old pal the adductor cramps decided to make an appearance.  It occurred every time I got to some steps where you had to climb over wire fences. They started instantly. I then saw two ladies run past me and I am sure one of them was Susan Keith who ended up winning the ladies miler event. A bloke by the name of Phil who finished a few minutes ahead of me at SHC 50km two weeks ago caught up to me and we ran a good few kms together.  We took a small wrong turn around a campsite but it looped back around so we figured we didn’t lose too much ground there and the trail then turned to more single track where a tree had fallen across the path and we were a little unsure of where to go but found our direction eventually.  At about this time, I realised I had lost my sunglasses that were perched on my cap.  Every now and then I would take off my cap, squirt some water from my hand held bottle on my head and neck to cool down, but something must have went silly in my brain not realising my sunnies would go flying off each time I did that. Anyway, it meant many hours ahead in bright conditions without eye protection, oh well, it happens! 

Chantelle then had caught up to me and went flying past as we headed for Congewai Rd (a hard packed, exposed and light coloured dirt road that seemed to go for ages in the heat). High viz vests went back on here as per the rules and I managed to pick up the pace as per usual on road or anything not technical and caught two runners and then Chantelle as I poured water on her head a little to cool her down.  Eventually I was just about into CP2 when I saw Rocco and Robyn come down the hill and heading in the direction towards me as they had already been and gone from CP2. They were looking comfy and Tim was apparently just in CP2 at that moment.  It was so hot at this stage and I called for ice and anything to cool me down. I took a seat for a good 15-20 mins, Sally did everything for me with the help of Ali and Kathy Madden too. Thanks so much! I refueled fluids and tried to eat something although it was hard in the heat, took an extra 500ml of water + the hand held for cooling heads and body temps for the trip ahead. Sally got my gear checked and Tim and I went, although I probably delayed Tim a few minutes whilst I laboured around to make sure I had everything ready.

Tim started to feel the heat quickly as we set off and was not feeling his normal self. We saw Joe and then Adam D as we were about 800m out of CP2.  The sun was blazing now; no wind and plenty of exposed wide road and fire trail sections.  Tim and I were slowing somewhat as we thought let’s just take it easy in the heat and don’t cook ourselves here. Whilst I was feeling a lot better than Tim, I started getting cramps on and off. I kept taking (actually chewing, as swallowing was not happening for me in the heat) salt tablets each 40 mins but it was not helping the cramps.  So we were both sort of nursing each other in this early section from CP2 to CP3.  My cramps then disappeared for a while and it was sort of lucky as it meant I could keep a watchful eye on Tim as he looked a bit pale and really wasn’t enjoying the section here with the massive climb up the communications tower hill. It is a beast and in the heat its torture. Tim sat down to rest a few times and we were trying to cool the body temp down with water on head and neck and staying hydrated where we could with rationing water as this section was over 30km without water in the hottest part of the day with a fair bit of elevation to tackle. Once we climbed to the top we rested for a bit and saw Ann fly past looking so cheerful and elated to finish that climb it appeared.

The fire trail section that followed was certainly runnable but Tim was in no condition to run all of it so we kept the shuffle on and walk on procedure for many kms. Again this tactic might have helped us both in the long run as it was the heat of the day and going too hard here would mean disaster. Water supplies were beginning to drop away for me anyway so it was by luck that a rainwater tank on the side of the fire trail further on still had water left in it.  Some say not to drink it as it may have unclean supply but I tested it quickly and it was cold and fresh enough so I cooled the body temp down first then restocked my hand held as it could be used for tipping on my head and I added to my front pack supplies by about 500ml worth just incase it was not totally safe to drink all of it. Strange theory, but my brain may have not been functioning at all levels by now.

The big descent was next through a farm yard (with cows in the paddock) and then the massive climb up past where the old unmanned official water stop would have been about 65km into the race (although I swear it was 70km+ on both our Garmins!).  It was again tough for both of us but we got to the top and onto to some fire trails although Tim was still nowhere near 100% but by this stage it was at least cooling down and all of a sudden I saw the familiar figure of Chantelle up ahead waving out and yelling something at me. It appeared she again went the wrong way and stayed on the main fire trail road instead of cutting in diagonally right.  So a quick hello and she was off yet again ahead of us. 

Tim began chatting a bit and I could tell perhaps the cooler weather was helping him and the pace picked up.  We kept up a good rate all the way towards the CP3 Basin really when it was getting dark and head torches were almost required and it was right on 5:30pm, so that meant 11hrs 30 mins on the course so far.  He drank water from the creek although I wasn’t having a crack at that, as I doubted the purity of said water. We then saw Rocco heading towards us so he was well and truly out of CP3 beginning the next stage.  We were heading into CP3 (out and back) with about 2km still to cover before a rest and restock. Rocco said Robyn must have got lost as she was not in the checkpoint yet and he tried calling her but the lack of signal prevented that. So that created some worry amongst us all.  Tim and I saw Chantelle just as we were coming into CP3 and we also saw Ann travelling well.

The super crew were at it again and there was warm pumpkin soup on offer. This recharged us to a certain degree and I was managing to eat more here as it was much cooler and headlights were required now.  Adam D came in not long after so he was going really well and he literally spent 3-5 mins against our 20mins in the CP. We left together and then saw Joe as he was coming in and then a wonderful moment when we saw Robyn come in and it was great to see her after hearing how many extra lonely kms off the course she had done.  Tim was great supporting here and encouragement was given to keep forging on and I think we all knew that she would be catching up with all of us very soon! 

This out and back section was good because we saw a few other familiar faces coming towards us, Dave, Ngaire and Rob again. I was feeling comfortable still and knew the next section of the course from a past training run (thanks Geoff on the training organising this year – champion effort) so the tempo was nice through the technical and fire trail sections.  Eventually the main fire trail bit ended and Tim and I entered the last technical section before the 10km of road into Yarramalong.  I had discussed with Tim all along in the last few sections that I would attempt to run this road section hard to give me some breathing space at the checkpoint for a longer break and to even have a head start for the technical down sections coming up that is so obviously a weakness for me.  

As it turns out, my Garmin appeared to be playing up (we had a charger on our Garmins now from CP3 to CP4 but they were in our running packs and not on the wrists.  But all I know is that road section I ran hard for a good 8km-9km at a decent pace.  I know you think you are running fast but perhaps blinded by the fact you have already run 94km, but yes I had no doubt that I was putting the foot down.  I passed quite a few people here and they all said I was dashing for the finish in the 100km but no; it was my dash for the CP4 break and make up time.  Whilst I was in CP3 and on the road section my mind amazingly could calculate what I could achieve here if I was smart about it.  A sub 32 hour and dare I say it, a sub 30 hour was possible even after what Tim and I went through from CP2 to 94km.  So I got into CP4 (saw Chantelle and Ruthie briefly as they were 500m already out heading towards the CP5 direction) and sat down. It was like head quarters here with the finisher banner for the 100km up and people everywhere and photos being taken.  Kathy Carty had blitzed the female field in the 100km. Super runner you are Kath! Ann had gotten 4^th, what a sensational result for her!  All pacers were here for the NRG 100 miler runners. Gillian my pacer was ready to go but I wanted a good 20mins here to restock my pack, take out contact lenses, put on glasses, buff, eat, drink and be ready for the unknown.  She reminded me not to spend too long here and get cold.  Wise words.

108km was the furthest I had done before (on a 400m running track, not trail), so records ere about to be shattered by this GNW.  Off we went, freezing at first, looking for gloves in my pack, contemplating thermal gear, but we trotted some and then walked up the road hill and went right onto the Bumble Hill track.  It was shuffle on, walk fast off for a long while here, getting used to the conditions again after a good break at CP4.  We both had done this part of the course before at night so navigation was generally good with no wrong turns even though there were doubtful moments as always.  Always trust your pacer, especially when you are 16hrs into your race.  Speaking of which, I originally told Gillian to be ready to run at perhaps 10:30pm so that meant a 104km in 16hr30mins so it turned out I was in CP4 an hour early, which was a bonus.  A 10:30pm start meant I had ample time to make 36 hours and the cut off.

After the foggy dirt road sections and previous single track we made the first big climb up, then Dead Horse Creek, Ourimbah Creek and then the descent down on technical trails. My left knee on the inner part was in some pain with all the descending causing serious pressure.  It slowed me down to a walk all the way through this section.  The lights and noise of Tim, Sam Rossington (his pacer), Robyn (yes she made an amazing comeback as predicted) and her pacer Luke Nuttall descended upon us and they jumped ahead and were walking quickly through the technical bits. I tried to keep up; it was a struggle on the downs but ok on the flats and good on the climbs as the pressure on the knee was not as hard.  We got out of the last big climb up and finally onto my preferred terrain at the time, road with some incline.  So I think I may have been a little unsocial here but I didn’t really stick with our newly found 4 NRG members on the course and decided to take advantage of this runnable section when it wasn’t painful to do so. Gillian kept the pace going too so we sped into CP5 at Somersby.  A reasonably quick stop here at 3am in the morning (yes that last section was 5hrs I think) and off we went, getting the speed early on the road section before the technical trail started again.  This time I went a little quicker on the trail knowing the course before and perhaps getting confidence again.  We heard voices behind and saw the lights so we knew that Tim and Robyn were close again.  So I decided to push harder on the trail now.  I was constantly working out what I needed to be sub 30 hours.  If I got to CP6 by 6:45am I should have enough as it was my thinking that you could even walk the last 25km from CP6 to finish in 5 hours.  Lucky I didn’t rely on that false research and thoughts, as you will read on.

So pushing harder on more technical bits I got confidence and I passed Chantelle and Ruthie mid-way through the section I think.  I really was trying hard here to get as much time on the runners behind me now as I heard how technical CP6 could be and both Gillian and I had never set foot on that last 25km.  So the 6:45am target suddenly became 5:45am as I pushed and pushed.  Gillian was still powering through loving it all I think!  My head light battery blinked out and I quickly replaced it and off we went.  I got to the famous Mooney Mooney Creek crossing where I have slipped and fallen in 3 out of 3 times.  The creek was very dry but Gillian did her best attempt to get me to fall again telling me to go all the way around the left only to not sight a trail on the other side so I was forced to go all the way right over more moss laden rocks. Anyway, I survived the crossing and didn’t fall, in fact I can proudly say I didn’t have one complete fall all race.  Can you believe that?

Into CP6 we arrived and for memory the time was 5:45am. Dawn time. Yawn time too. Like the feeling of partying all night and getting home when everyone is waking up for the day. Facilities break required (and another on course to follow, too much information I know), contact lenses back in (after 4 attempts using the car rear vision mirror to see), more soup, food and coke this time and change of singlet into NRG colours, visor and off we go. It was about 6:02am when we left. During the break the NRG team of T&R then Chantelle came in. Orla took over pacing for Ruthie and Robyn was away first followed by myself then Tim and Chantelle.  It didn't take more than 3km for me to be overtaken by all. Technical trails had started and I was running like a zombie. Tiredness setting in. Energy depleted but still moving I grimaced at each rock ascent and descent, the knee really in pain.

This continued for so long. The sun was out and warning up with no wind. Exposing rocks to move across and it was getting uncomfortable. This is where Gillian became brilliant and kept me on track with my new goal of sub 30hrs.  I was getting quiet, perhaps a little grumpy. I ate a little had some caffeine but it wasn’t helping.  I began questioning the course, why are we climbing more when the beach is at sea level. But Gillian kept to the maps, the advice and directed me like a General.

I was looking forward to anything flat as I could at least shuffle. Fire trails that were previously runnable became a slow jog and a walk uphill.  The technical rocks up and down were nothing faster than a crawl.  So I kept an eye on the Garmin and was trying to work out if 30hrs was possible still and I know Gillian was a little concerned too about that so we pushed in areas where we could to make up for the walking time.  Eventually we crossed Patonga Rd and civilisation then the road up to the Trigg Rock and it was all downhill technical from here.  I could hear the bell ring on the beach every few minutes meaning someone had just finished.  I could see the sand and water lapping the beach and began to get a little teary inside I must admit. Finishing this event was just about to occur, something extraordinary.  We ran across the sand creek, zig zagged across the car park back onto the beach area before the cheers of the NRG crew could be heard. Again just an emotional time. I kissed the post in 29hrs 15mins so had plenty of time in the end.  Silver medal was placed around my neck by Dave the race Director and now I am member of the GNW miler club.

Some massive results for NRG in the miler. Rocco was 7^th overall in sub 26hrs. Brilliant run and dedication paid off with his disciplined training. Well deserved.  Tim and Robyn well under 29hrs. Tim produced an amazing comeback from where he was at 55km.  Robyn was 2^nd female and considering the lost time and extra kms covered, which is amazing. World class. Chantelle 3^rd female not that far behind Robyn and not forgetting she got lost twice!

Geoff was next in after Chantelle then myself then Adam Darwin who had a 3hr+ PB. Great result.  Joe got lost too and covered many extra kms and finished strongly.  Dave Madden also well within cut-off.  Jen and Marty finished together both with or had recent injuries on limited training leading up to this weekend.  Such determination and strength within.  Tanya called it a day at CP5 but to be fair had been suffering with illness prior race and during race and I heard was going to race the 100km rather than the miler. She had nothing to prove having already completed the gruelling UTMB in France last year.

To conclude, a massive thanks to the support crew as mentioned, the volunteers at checkpoints, the NRG crowd support that turned up at Patonga on Sunday morning, to Gillian for the awesome pacing effort and to all the NRG pacers, your efforts are really appreciated by all the runners.

So what next……Coast to Kosci sounds nice, Adam C, you still need a pacer ?

Most of the NRG crew a few minutes before race start.