As you can see from the image below (from Strava, you do use Strava right ? … http://www.strava.com ) I’ve been working hard on my Bionic Runner lately as I come to terms with more down time due to a troublesome Achilles. The Bionic Runner is, IMO , the closest you’ll get to the running motion without actually running. As the image below my Strava screen grab shows, the Bionic has been built for runners and, trust me, it’s a hard workout , which can get even harder with a head wind ! I have been building up the distance on the bionic and , over time, increased to fifty kilometres and two hours. Trust me my first outing on the bionic was an experience, I had just brought the Elliptigo and hadn’t even heard of the Bionic Runner. When I tried it I was hooked. It just felt so much like running compared to the Elliptigo, which is still a great alternative but more a forward and back Elliptical motion. (funny enough) The Bionic has the ‘airplane wing’ motion more akin to running and a lot harder, which is the point of course. Both the Elliptigo and the Bionic have they place in a runners arsenal and for recovery they are just about perfect. No impact but working most of the same running muscles you need to keep honest and best of all they are both just so much fun, albeit you will have to over look the puzzled looks of pedestrians.
Not much running but lots of Bionic time.
Unfortunately the Bionic was plagued by poor Chinese manufacturing problems and went out of business a few years ago. There are still examples on Facebook if you want to try one ( https://www.facebook.com/groups/1507045689572412 ) but bear in mind spare parts are nearly impossible to get hold off and the second and third generation do tend to break in half. ! Have a trawl through the facebook page and you’ll get the general idea.
The Elliptigo on the other hand has gone from strength to strength and still sponsors Meb Keflezighi and Dean Karnazes. It has added two or three new models to its armory lately and is another great alternative to running when you are either injured or for second recovery runs. They take away the risk of injury when you are tired. Have a look at their website ( http://www.elliptigo.com ) I sold mine to my good friend Mark C. last year when I moved closer to the city and couldn’t justify two stand up bikes. I must admit to regretting my decision and will probably treaty myself to another one in summer. The GO in my opinion is built for longer distances, where as the Bionic is about shorter, harder workouts. Both have their place in my garage it’s just about persuading No1 Wife of my runners logic, this could prove difficult.
Meb (Boston Winner and Olympic Marathon runner) on the ‘Go’.
The image below is from my recovery period after a nasty calf tear, my first real injury of note. My time on the GO allowed me to come back strong and run a 2:49 at the Perth City to Surf Marathon, after 12 weeks out. I had 7 weeks on the Elliptigo before returning to running and this certainly beat 7 weeks of no cross training at all. In that time I was unable to run but could use the Elliptigo and work the running muscle quite happily and , as I said earlier, it really is so much fun.
A Jon Pendse classic…
Another alternative to the Ellpitigo and the bionic is the Cyclete Trail Runner. ( https://cyclete.com/ ) This bad boy looks the business but it more expensive and by the text copied from their website below harder to get hold off. Probably only accessible for my American Cousins giving the exchange rate for the Australian Dollar at the moment (I think we’re just below the Zimbabwe dollar in worthless currency nobody wants table !) and the cost of shipping. Note: The Elliptigo produces a trail like GO now which is similar to the Cyclete but half the cost.
Mines the cheaper Australian version, but then we are ‘battlers’…
Demand for Cycletes has dramatically exceeded our expectations – we are now sold-out for 2020.
DUE TO UNPRECEDENTED DEMAND FOR BICYCLES, SOME COMPONENTS I USE ARE BEING RATIONED WHICH MAY CAUSE DELAYS – Some components may require substitution. Specifically Ergon GP5 grips are unavailable GP1 will be substituted.
Each Cyclete 2020 Limited Edition is designed and made to order in Marin County California led by Steven Ascher.
Your Cyclete purchase is made in 3 installments of $1665 as follows:
The process of building your Cyclete begins when we receive your refundable deposit of $1665. Steven Ascher will contact you personally to welcome you to the Cyclete community and answer any questions you may have, discuss tire and gearing selection as well as accessories like fenders.
Your second installment of $1665 is due prior to painting your frame in your selected color. At this time you are committed to the build of your Cyclete and your payments become non-refundable.
When your Cyclete is completed your third and final installment of $1665 is required plus additional charge for accessories, shipping and any applicable taxes / duties will be collected.
Current lead times are 4-6 weeks
Have fun selecting your color! The pictures shown are renderings. While we have worked hard to provide a good representation, your Cyclete Trail Runner will certainly look different. The color will have greater depth and variation.
We are looking forward to building a Cyclete just for you.
NOTE: The Cyclete is not intended for children and has a maximum rider weight of 250 lbs.
Right that’s it for the moment. With my achilles on the mend I’m hoping to make the Light Horse Ultra 12 hour race on September 13th ( http://lighthorseultra.com.au/ ) , for anybody in Perth this is a must do event, it really is something special. The laps are relatively short , under 3km, which means to run through the start and stop area relatively often and with the extra distances this year there will be lots of company. The 24 hour starts at 6pm Saturday 12th September, with the 12 hour event starting at 6am Sunday 13th. There’s also a 6 hour and 3 hour event. Shaun Kaesler always puts on a great event and this one is one not to be missed. Due to our hard borders anybody outside Perth has got no chance of making the start line unless they can get into a quarantine hotel this week, at your cost. The event is good but not that good, stay at home !
Unfortunately I seem to have injured my Achilles just as the racing season starts to hot up in sunny Western Australia. I knew I was in trouble about 14 hours into my last event, Birdy’s backyard Ultra. ( https://ultraserieswa.com.au/event/birdys-backyard-2/ ) The looped course has a section on an uneven meadow with the option of running on an angle near the fence, being the quicker option, where as running on a flatter service was the more ‘runner friendly‘. Over time I had started to move towards the fence and because of that started to put my already tired Achilles under more pressure. On one lap I was chasing Justin and as we came out of a gate I tried to accelerate off my left leg to catch him so we could run together for the next few kilometres. This proved to be my undoing as I felt that familiar tearing in my lower leg. I had felt a similar feeling when I blew my calf a few years ago, so instantly knew I had a tear.
Luckily I hobbled about for a few steps but was then able to run with only small discomfort. This allowed me to get back to the start and tape up my Achilles with Rock Tape and neck a few more Voltaren tablets. This was enough to get me through the event and I actually finished pain free.
Of course once the Voltaren wore off that evening my ankle swelled up and I knew I was in trouble. Of course Dr.Google has the answer and I have self diagnosed, as every runner does, with Achilles Tendonitis / Tendonosis. I have decided to spend as much time as possible on my Bionic Runner and dose myself up with Voltaren for 7-10 days. After this we’ll see if I ‘m able to run albeit slowly and only for a short distance.
Of course my marathon a week Sunday (August 30th) is probably out the window unless I have a Lazarus like recovery , confidence is low. I am prepared to sacrifice this event for one of my goal races this year the Light Horse 12 hour. ( http://lighthorseultra.com.au/ ) This was my first DNF last year, ever, and I’m determined to put in a good effort this year to banish those DNF demons. Before this injury I was confident of putting in a good total but now I’ll be happy just to run the full 12 hours.
Injuries are sent to test us and as we get older they seem to come knocking on a more regular basis. I had a really good run of no injures initially but the last few years have torn a calf muscle, overcome a nasty case of Plantar Fasciitis , a Baker’s Cyst and now it looks like Achilles Tendonitis. I get the injuries, it’s the loss of fitness and starting again that really hurts. Lock down for me has been the prefect time to really concentrate on my training program and I was just getting back to 2016 fitness levels and, with the help of my massage gun, was loving my running again. With a 12 hour event in September, a marathon in October, 100 miler in November, Ultra in December, 100k in January and finally the Delirious in February my race calendar is fully booked. This bad boy of an injury could put paid to a few of those or worse. That’s running I suppose. Every time you put on your running shoes you roll the dice and eventually you get snake eyes.
On the bright side my injury allows me to post on the subject and if anybody, reading this post, has the symptoms below I have the article helps.
Common Disorders of the Achilles Tendon
What Is the Achilles Tendon?
A tendon is a band of tissue that connects a muscle to a bone. The Achilles tendon runs down the back of the lower leg and connects the calf muscle to the heel bone. Also called the “heel cord,” the Achilles tendon facilitates walking by helping to raise the heel off the ground.
Achilles Tendonitis and Achilles Tendonosis
Two common disorders that occur in the heel cord are Achilles tendonitis and Achilles tendonosis.
Achilles tendonitis is an inflammation of the Achilles tendon. This inflammation is typically short-lived. Over time, if not resolved, the condition may progress to a degeneration of the tendon (Achilles tendonosis), in which the tendon loses its organized structure and is likely to develop microscopic tears. Sometimes the degeneration involves the site where the Achilles tendon attaches to the heel bone. In rare cases, chronic degeneration with or without pain may result in rupture of the tendon.
Causes
As “overuse” disorders, Achilles tendonitis and tendonosis are usually caused by a sudden increase of a repetitive activity involving the Achilles tendon. Such activity puts too much stress on the tendon too quickly, leading to micro-injury of the tendon fibers. Due to this ongoing stress on the tendon, the body is unable to repair the injured tissue. The structure of the tendon is then altered, resulting in continued pain.
Athletes are at high risk for developing disorders of the Achilles tendon. Achilles tendonitis and tendonosis are also common in individuals whose work puts stress on their ankles and feet, such as laborers, as well as in “weekend warriors”—those who are less conditioned and participate in athletics only on weekends or infrequently.
In addition, people with excessive pronation (flattening of the arch) have a tendency to develop Achilles tendonitis and tendonosis due to the greater demands placed on the tendon when walking. If these individuals wear shoes without adequate stability, their over-pronation could further aggravate the Achilles tendon.
Symptoms
The symptoms associated with Achilles tendonitis and tendonosis include:
Pain—aching, stiffness, soreness, or tenderness—within the tendon. This may occur anywhere along the tendon’s path, beginning with the tendon’s attachment directly above the heel upward to the region just below the calf muscle. Often pain appears upon arising in the morning or after periods of rest, then improves somewhat with motion but later worsens with increased activity.
Tenderness, or sometimes intense pain, when the sides of the tendon are squeezed. There is less tenderness, however, when pressing directly on the back of the tendon.
When the disorder progresses to degeneration, the tendon may become enlarged and may develop nodules in the area where the tissue is damaged.
Diagnosis
In diagnosing Achilles tendonitis or tendonosis, the surgeon will examine the patient’s foot and ankle and evaluate the range of motion and condition of the tendon. The extent of the condition can be further assessed with x-rays or other imaging modalities.
Treatment
Treatment approaches for Achilles tendonitis or tendonosis are selected on the basis of how long the injury has been present and the degree of damage to the tendon. In the early stage, when there is sudden (acute) inflammation, one or more of the following options may be recommended:
Immobilization. Immobilization may involve the use of a cast or removable walking boot to reduce forces through the Achilles tendon and promote healing.
Ice. To reduce swelling due to inflammation, apply a bag of ice over a thin towel to the affected area for 20 minutes of each waking hour. Do not put ice directly against the skin.
Oral medications. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, may be helpful in reducing the pain and inflammation in the early stage of the condition.
Orthotics. For those with over-pronation or gait abnormalities, custom orthotic devices may be prescribed.
Night splints. Night splints help to maintain a stretch in the Achilles tendon during sleep.
Physical therapy. Physical therapy may include strengthening exercises, soft-tissue massage/mobilization, gait and running re-education, stretching, and ultrasound therapy.
When is Surgery Needed?
If non-surgical approaches fail to restore the tendon to its normal condition, surgery may be necessary. The foot and ankle surgeon will select the best procedure to repair the tendon, based upon the extent of the injury, the patient’s age and activity level, and other factors.
Prevention
To prevent Achilles tendonitis or tendonosis from recurring after surgical or non-surgical treatment, the foot and ankle surgeon may recommend strengthening and stretching of the calf muscles through daily exercises. Wearing proper shoes for the foot type and activity is also important in preventing recurrence of the condition.
Last weekend I raced my first ‘last man (woman) standing event‘, a USWA event, dubbed Birdy’s Backyard. ( https://ultraserieswa.com.au/ ) The concept comes from the Big Dog Backyard Ultra described below by the Guardian. Our version is called Birdy’s Backyard named as the owner of the land on which Shaun staged the first event in 2019, the name will of course stick. It is the same distance as it’s big brother in the states thereby allowing for the possibility of a qualifying event for the Big Dog in the future ? As described below the concept is simple, you have an hour to run a 6.7k loop (4.16667 miles) on the hour , every hour, meaning the field all start together , on the hour, until there is only one person left, he , or she, is the winner while the rest of the field are all DNF’d (Did Not Finish)
A loop eternal: welcome to the Big Dog Backyard Ultra
It’s a simple conceit – a slightly more than four-mile loop that you run once an hour until all your competitors have dropped out. All very straightforward, until you hear how far the winner ran ….
Run a single loop measuring 4.16667 miles within a single hour. Now do it again. And again. Now keep doing it – starting a new loop on the hour, regardless of how fast you finish the previous one – until there’s only one runner willing or capable of doing so. Welcome to the simple – some might say sadistic – concept of the Big Dog Backyard Ultra in Bedford County, Tennessee.
“The apparently weird loop-distance has in fact been carefully chosen so each 24 hours equals running a perfect 100 miles,” says Guillaume Calmettes, the Frenchman who is the current Big Dog Backyard Ultra champion. “Another twist is that every 12 hours you change between a daytime trail loop to a night-time road loop, and because the road loop has less elevation gain – and is of course less technical – than the trail loop, then reaching the road loops gives you the opportunity to get a bit more rest time in between loops, and more time to take care of yourself before starting the next one.”
Calmettes winning distance was an incredible 246 miles. That’s 59 loops over 59 consecutive hours.
Obviously the Bad Dog Backyard Ultra isn’t for everyone. It’s leftfield events like this and the infamous Barkley Marathons – both devised by the savant of suffering, Lazarus Lake – that attract a certain breed of ultra runner. The 2017 edition had one of the deepest fields to date, or as Calmettes puts it, “everything you want for good entertainment: Barkley finisher; 24hr world championship medalist; Badwater champion; Vol-State 500k champion; six-day running specialists; 100-mile winners, and so on. It was pretty humbling being surrounded by greatness everywhere,” he says.
So how to approach a race with no discernible end – a race where your competitors dwindle as the physiological and psychological torment picks off victim after victim? Quite easily, it seems, if you’re Calmettes. “Because there is no predefined finish, you cannot think in terms of ‘how many miles do I have left before this thing is all over’, so in fact, I found it very easy mentally. I just had to think about the next loop. The next loop, always the next loop, it’s very easy thinking,” he says. “You’re never overwhelmed by what you have left to run, because you simply don’t know what you have left to run.” In this case ignorance is, without doubt, bliss.
Another unique aspect of the Big Dog that turns the traditional race experience on it’s head is position. It doesn’t matter if you finish a loop quickest or slowest. Once you finish it within the given hour, every runner begins the new loop tied for first place. In fact, it almost sounds easy. Until it sinks in once again that Calmettes ran for almost two and a half days straight – through storms and rain – to take the prize. It’s a measure of his character that the race’s highpoint for him wasn’t, in fact, winning but a moment when his last surviving rival, Harvey Lewis, finished loop number 56 with only two seconds to spare. The two took off into the next loop like a couple of sugared up school kids – ticking it off in just 41 minutes. “Pushing on a muddy and slippery trail loop with a friend after 57 hours is something special and pretty fun,” he says.
The end came soon after, Lewis quietly dropping out during the 59th loop – leaving Calmettes to unknowingly complete what was to be his final, winning lap.
“The problem when you win Big Dog Backyard Ultra is that it means that you did not really reach your limits; your race stopped because all the others runners called it quits, not because you decided that it was enough,” he says. “Now that I know that I can cover at least 246 miles and stay awake for 59 hours straight, I am even more curious of what I can really do. So yes, I am definitely coming back, and hopefully we’ll hit a third night next year.”
As a final, devious twist, the prize for winning is a starting place at the Barkley Marathons. Will Calmettes take up the offer? “Of course! You cannot say no to a Barkley entry,” he says.
Right, off we go. The race was due to start on Friday at 10am and being a 3-4 hour drive (from Perth) (depending if you let Amy navigate !) most runners left Perth Thursday and slept the night at the race location. This wasn’t a hardship for a number of reasons. One, I traveled with Adam who has a caravan so we cocooned ourselves in van luxury for the evening and the race, and two the race itself is around a beautiful lake which was resplendent for the whole event, albeit a tad on the cool side for my liking especially in the evening.
After an nervous evening meeting all the other runners and mentally preparing ourselves for the adventure ahead we all settled down for the last good nights sleep for at least a few days. In the morning we awoke to the lake in its full glory, a magnificent view presented itself to us and we knew we would run in perfect conditions. How does Shaun Kaesler do it? In my view a small price to pay for a soul Shaun and thanks buddy.
The Lake the morning of the race…stunning !
A few of the usual suspect had made the journey down with me, namely Adam, Rob, Rhys, Neil, Justin, Amy, Rob, Jon to name but a few. We all got ourselves ready and ambled up to the start with the rest of the 120 or so starters. The lap itself was pretty cool, luckily because we were about to do quite a few laps on it. The first kilometre was good running before you ran through what looked like a graveyard of old caravans. There must have been well over a hundred. Speaking to the owners of the caravan park it seems the water skiers tow their boat to the lake but leave the caravan and just ask the owners to tow them to their site when they turn up for their annual holiday. After the caravan graveyard there’s another kilometre or so of track before you run on the side of the lake, cross a small bridge and then a few kilometres of meadow running before finishing running though a , dry, swamp area. Throw in a couple of small water jumps and some challenging terrain under foot and you have the making of a great loop.
Images of the course. (which don’t do it justice !)
So what was everybodies goal ? We all had differing expectations. Jon wanted to win it, Adam wanted to get to use his head torch for at least one lap, (he was carrying a knee and back inury!) Rob was targeting an Ultra PB, beating his current 51k record, while Amy and I were looking at 24 laps and our first 100 miler distance. None of us knew what to expect of course never having ran a race where you are continually stopping and starting so we made sure we all packed our massage guns (you do have a massage gun right?) and these were to prove invaluable as the race progressed, as the image below shows..
Guns out for the ladies? Adam, Rob and I. (Chairs supplied by Adam , and they were awesome..)
In the image below you have a few shots of our camp setup. Myself and Adam were in the business class section in his caravan, while the rest of the crew suffered outside in the freezing conditions or scuttled off into their tents. Trust me that caravan was worth it’s weight in gold later in the evening when the temperatures plummeted. While I was embracing the vans heater the guys outside where cocooned outside wrapped in sleeping bags and thermal jackets but still freezing. It can be a cruel world running ultras but I feel they learnt a valuable lesson and one they will take with them next year, I’m expecting to see a lot more caravans and Winnebago’s next year. Jon , as always, was very well prepared but I feel this time he may have outdone himself. I reckon he had more food on his aid station that the event’s version and I’m sure a few runners found themselves at Jon’s table assuming it was the event one , only to be sent packing by Jon ! Truth be told he didn’t really make a dent in his tukka as he was also visiting the events aid station for fear he would run out. ! Bottom right of the image below you can see the coffee van which also did some really nice toasted sandwiches. I had one before the event but none on the day as I never got it together to either queue or ask someone to arrange a coffee for my return. No worries, next year I’ll get some support. (Jeff did promise to come along this year but he saw the temperatures predicted for the event and thought better of it ! Can’t blame him really, 30- 40 hours of watching runners run round and round in circles, in freezing conditions, is not that enticing funnily enough?)
A few shots of the camp and Jon’s provisions (and Jon sleeping !) and the view from my bed in the caravan.
Below, starting from top left, you have me and Rob enjoying the daylight on the first day. Then Adam and Rob relaxing after setting new PB’s and now keeping warm and encouraging us runners who were left, before scuttling off to bed. The rest of the shots are of the local crew at various times during Friday morning and afternoon and the bottom middle shot is the last 13 runners about to set off on lap 24, 100 miles.
Right back to the race. What’s it like running a ‘Last man standing event‘ that will probably last longer than you’ve ever run before with numerous stops before starting again on the hour, every hour ? It is ace. That about sums it up, it really is the best fun you will ever have in a running event. but there is a caveat of course. If you decide to see how far you really can push yourself than fun soon disappears and you enter the dark world of the ultra runner, pushing themselves to depths of despair that any normal person cannot imagine and, in this case , you do in on the hour, every hour. Yep, this event can become an evil mistress and the rewards are great but the price you need to pay will be a big one. This is the real point of the event, it allows each runner to go to places they will have never been before and may never go again, in the relative safety of only ever being a few kilometres from safety. No running alone , kilometres from help and facing many more kilometres to even get to an aid station to DNF. In a looped event you have the relative security and comfort of being a maximum of roughly 3km, in any direction, from the start or finish. There is also the added benefit of support every 40-50 minutes and a rest before starting again, this is what allows the runner to go further than a normal event. Did I put myself in that dark place only an ultra runners knows ? Unfortunately not , ok, there were a few Goggin’s moments between midnight and the sunrise but once the sun was up the last few hours were probably the easiest as I could smell the finish. Would that have been different if I had decided to run until I dropped ? Definitely, but this target was 24 hours of running and entry to the elusive 100 miler club and also a big tick of kudos before I faced the Delirious West again in February. ( http://deliriouswest200miler.com.au/ ) Finishing strong after 24 hours was more important than pushing myself to exhaustion, this year anyway, next year it will be a different story.
Other positives was the camaraderie of the event. The start and finish area would be a hive of activity for 20 or so minutes when all the runners stumble in, refuel, re-hydrate , change their clothes etc (the list is endless) and then at a minute past the hour it’s back to being a very big campsite with the support crew left to their own devices and the coffee van, probably? In that hub of activity everybody is on a runners high because they have finished another loop, another mini event really. How good is this race ? Rather than one runners high, which is the norm, this event you get one every hour for as long as you can keep on going. Birdy’s really is the event that just keeps on giving, hourly. It is also great to see your fellow runners on the hour , every hour and , in my case, tell the same sheep jokes at the same location to the same runners, hourly. I’m not sure if Rhys and Neil dropped out through fatigue or they just couldn’t stand my jokes again? Probably a bit of both.
As I mentioned earlier all the crew performed outstandingly and all achieved their personal goals. The image below shows me and Justin entering the 100 miler club (give or take a few hundred metres apparently?) and we both decided this was enough for 2020. Personally I felt great and could have gone on but maybe that feeling was linked to my finish target, the mind allowing my body 24 laps before turning to his good friend fatigue if I decided to sneak in a few more laps. I’m hoping I haven’t sacrificed the opportunity to go further and break through the 200km distance but if I can continue training the way I am I’m confident I’ll be better prepared next year and I’m sure I’ll have some company with the current crop of finishers, all set to return in 2021.
Unfortunately during the race I did manage to probably pull my Achilles tendon , and maybe tear it ?, and my ongoing fractured big toe played up at various times. Voltaren and Rock Tape got me through the event but I’m paying the price now. No running for a week and a few rides on the Bionic Runner, stand up bike, is all I have to show since Birdy’s. It’s a price I’m willing to take but I have another one of Shaun’s events coming up mid September that I need to be ready for. ( http://lighthorseultra.com.au/ ) The Light Horse ultra is another looped course but this time dictated by time. I’m going for the 12 hour event which last year kicked my backside and handed me my first ever DNF. Determined to give it a good tilt this year and I’m helped by the starting time moving to 6am , so most of the race (if not all?) will be in daylight. Supper excited about this one but my good friend Voltaren will need to pull his finger out to get me to the start line.
Mission accomplished. 24 laps done and dusted. Synchronised watch pressing. !
Michael Hooker won the event finishing 40 laps and doing it with ease, truth be told. Phil Gore was magnificent in second place staggering to the finish of lap 39 before collapsing over the start line, leaving Michael to his own devices. Jon ran a perfect race for third spot, his walking, sprinting, snoozing, eating tactics obviously worked. For the ladies the deadly duo of Margie and Jen yet again were far too strong for the women field and 99% of the men’s field. They both ran to exhaustion and proved they are a real threat when Delirious comes along again in February.
