The last race of the year is always one of my favourites, the 6 Inch Trail Ultra Marathon ( http://www.6inchtrailmarathon.com/ ) takes place normally on the last Sunday before Christmas and it a perfect time to get together with good friends and enjoy one of the best trails in Western Australia. It takes part on the Mundi Bindi trail ( https://www.mundabiddi.org.au/ ) a long-distance, mostly off-road, cycling trail which runs for over 1,000 kilometres (620 miles) from Mundaring to Albany. The completed Munda Biddi Trail opened end-to-end in April 2013 when it claimed the title of the longest continuous off-road cycling trail of its kind in the world. Once a year 47k of this trail is taken over by over 500 mad trail runners as they run from North Dandalup to Dwellingup.
The race starts at 4:30am to try and avoid the heat of the day because in WA, towards the end of December , you may be faced with a searing heat and this proved to be the case last year when the event was cancelled due to dangerous weather conditions. Luckily this year we had just about prefect conditions bar a slight headwind in some sections of the course but this proved to be cooling so not an issue. My game plan was to try and add to my eight sub4 hour finish times on my 11th time running this great event, the two times I had missed the 4 hour mark I had veered of course so was confident I could make this goal.
Full of beans at the start !
As the image above shows I was ready for the kick off with the sun just about to rise behind me lighting the way up the infamous Goldmine Hill start. This hill is steep and very long and has been the undoing of many a novice 6 inch trail runner. Mentally you need to be prepared for Goldmine because if you’re not expecting it your race can be over very quickly and it’s a long 45k if your legs have given up early. The first time I ever ran the 6 inch in 2018 this happened to me as myself and my running partner , Brett , had done no reconnaissance at all and didn’t even realise there was a Goldmine Hill. This was also in the daylight saving days so it was pretty dark. I remember thinking what had I let myself in for and would this hill ever end. Not a great start to the day and it got worse as we got lost early on and then staggered to the finish. Did I mention it was also seriously hot and humid ! I had such a bad day I tried to cancel my flights to the Comrades Marathon the following year as I was over ultra running. Funny how things work out, I did go to Comrades and ran a blinder and now, twelve years later, I’m still running the 6 inch and loving it.
Myself , Adam and Dazza.
An image above featuring one of my favourite Qantas Pilots, truth be told the only one I know, Adam and my Feral Pig buddy Dazza. Adam ran a great race scraping into the top 50 overall on the back of an injury interrupted build up. He’s running Delirious with me so this was a great confidence booster ahead of the big dance in February. (If anybody reading this fancies running a 200 miler in Western Australia then this is the race for you.. https://deliriouswest200miler.com.au/ . Epic!) Dazza was talking up a good time but unfortunately was undone by Goldmine Hill and his race was over before it began with a hamstring injury. He’s blaming Hokka’s and a law suit is forthcoming … He is not one to ever DNF though and struggled home in just over five hours which is a massive achievement when you have a goal so much quicker. Again he’s joining me in February and I’m sure it’ll be a different story then. Either way with Dazza there will be plenty of banter and a lot of laughing and swearing….
Right onto the race itself. I had set myself a goal of sub 4 and decided to go out with the third or four placed pack of runners and basically hang on for as long as possible. With experience I knew what to expect and the 6 inch really starts at the half way point initially and then the last 12k after the Escalator Hill. (As you can image any hill called the Escalator is a bad one !) I knew I was under done with no long runs in the last three months and although I was averaging well over 100k a week it was mostly flat bike paths, not idea preparation for trails. A tip here, run the terrain and elevation you are going to race on in training, not rocket science but often ignored. Runners get into a comfortable routine but no one improved in their comfort zone. ( Unless they are running Maffetone training of course but you would need to add serious distance to make up for the last of elevation. ? https://philmaffetone.com/method/ )
I executed the plan pretty well for the first 12k which is mainly downhill after the initial shock of Goldmine Hill. I was running with a group of 4-5 runners and comfortably keeping up. With hindsight maybe a tad too comfortable ? Either way I managed to get to the first aid station in a reasonable time and , at that point, I thought I was still in with a sub 4 finish. This all changed though when the half marathon runners set off a minute or two ahead of me at the 23k mark. In all previous years I have managed to run past their start with a good 5-10 minutes up my sleeve so I knew then I was in trouble. The traffic didn’t help and there was no ‘exploding‘ up the Conveyor Belt Hill , more like a ‘stagger‘ rather than the usual ‘swagger’… In past races I had taken a few names on this hill, which takes you to the highest part of the course, but this year I was struggling. Time to dig deep and hang on for 10k. About this time I met my friend Ben who I used as a yard stick for my pace, keeping him in my vision. I was also joined by Chris, another run under done but running well at that point and he pushed me along towards the climb ahead. At the bottom of the escalator I got a second wind and, as this part is an out and back, could see all the runners ahead of me. This spurred me on and before I knew it I was off the climb and into the last 12k of the race.
Focused… or just damn tired ? I think it could be time for a running cap at all times…
As I have said before the pointy end of the 6 inch, the last 12k after the Escalator Hill, is where the race is won or lost. You can certainly haemorrhage time if your legs give out and this is where you are found out if you have not trained appropriately. Over the years I have had some great battles with myself over this last section and this year was to be no different. There is one nasty hill, some technical single trail and a lot of small gradients that sap your strength. I knew what was coming and was able to persuade my mind that my body was up the task, this was probably a tad optimistic but I remember what Goggins said about when you think you are totally done you are really only 40% of your actual available reserves. ( He probably used a few more F-bombs than that ! https://davidgoggins.com/ ) So with Goggins as my co-pilot I started to move through the field and push for the finish line.
If I’m smiling it must be near the finish !
I managed to finish in just under four hours and ten minutes for 22nd overall , 3rd in my age group and 4th female. (Disappointing not to make the podium but the beard always gives it away !) Given my training I was more than happy with the time and position and I had some great tussles along the way with good friends and new friends alike, thanks Ben and Chris for keeping me honest. As I said many times running is an honest sport, put in the hard yards and you’ll more often than not get your reward. I was missing my long trail runs and eventually I had to slow my pace to allow for this or risk blowing up early. Even though I didn’t get the finish time I had hoped for (my plan A) I had dug deep and got a good plan B time, actually this seems to be a recurring theme lately ? This tells me I need to go and hit the trails and run longer , more, not a bad situation to be in, just got to persuade No1 Wife this is the way forward.
Even a trail race deserves a sprint finish, with my good friend Jamal.
Even managed to catch up with my good friend Jamal, who is probably the worst race pacer on the planet and although he knew he was under done always goes out far too fast and pays the piper on the second half. Caught him walking with less than 2k to go and we ran together to the finish. He let me nudge him out on the line but the sprint was for the crowd, trust me after a 47k trail run sprint finishes are not high on anybody’s agendas.
So that was it, 6 inch number #11 and one more to join the exclusive ‘foot long club‘ and earn my double spike trophy and also entry into the ‘foot long’ marquee. At the moment there are only two members, Jon (#13) and Nate (#15) , I’ll have my #12 in 2021 and we have big plans for the marquee and a plaques celebrating our longevity, I wonder if I can persuade Dave, the RD and Nate’s brother-in-law, to pay for it all ? For any runners in Oz, assuming the borders come down, you really need to come over and run this event it really is special. Make sure you come along and say g’day, you’ll find me in the ‘foot long marquee‘ ……..
Finally, finished, 6 inch number 11 done and dusted ! Rob (got lost on his 12 inch attempt) , Adam and Barts. (injured)
The boys pretty in pink. ? Not sure about the finishers shirts Dave? Dazza, Adam and Dave, the RD.
When 6″ is not enough…..
As well as the 6 inch there is a tradition of runners running a 12″ version. This entails leaving the night before the event and running through the night to turn up at the start to then run back with the race. This was started by Simon Bonnick and has enticed a few runners over the years. Jon did the 12″ last year with Jimmy Brook and both then ran the Delirious West 200 miler, in the following February, with Jon winning and Jimmy claiming third. This year Jon wanted to up the ante and add another leg to the total, basically a 18″. He would leave at 4pm the day before the race, run from the start to the finish and then back to the start and return with race to the finish, a total of about 150k, give or take. I have video footage of the start below and also the point in the evening where he made it to the finish and picked up Rob, who was keen for a 12″ .
Unfortunately the boys got lost just before Goldmine Hill when they continued to follow the Mundi Bindi track rather than veer off down the hill to the start. This meant a 10k detour and by the time they go back to the start the race had left them and they were faced with an hour to make up. This proved too much and they both pulled the pin after Bart’s offered them a comfortable drive back to the finish in air conditioned heaven compared to another 50k run chasing the field. In truth Bart’s has alternative motives as he has run one more 6 inch than Jon and was injured so driving Jon back to the finish kept him one ahead, and bragging rights for another year. ! I’m sure the 18″ will be conquered next year , as long as Jon can avoid Bart’s and his offer of a lift !
Rob and Jon at the start of the “run back to the start phase” of Jon’s 18″ attempt , and Rob’s 12″ begins.
Next Sunday is the 15th running of the 6 inch ultra trail marathon, 46-48k , http://www.6inchtrailmarathon.com/ , (it varies depending on the trail condition and course changes?) of serious fun and so much better than Christmas shopping, actually anything is better than Christmas shopping truth be told, even Goldmine hill the seriously nasty 3k climb at the start of the race. Note to self when I’m halfway up that mother of a climb think to myself this hurts but nothing compared to the alternative ! (see previous sentence about Christmas shopping!) I think entries are still open so if you’re reading this and it’s pre December 19th get yourself an entry.
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I’ve written a few posts on this race over the years and have attached a few links here for your viewing pleasure.
Looking back on all those posts it just hits home how much fun the 6 inch trail ultra is and also the memories we have made together which are priceless, most of them involve some sort of mishap to Jon with Bart’s normally enjoying it more than most. At the moment Bart’s still has a faster finishing time than Jon and with Jon attempting the 18 inch this year that is unlikely to change. Yes you did read that right, Jon is going to attempt to start his race on the Saturday afternoon, run from the start to the finish and then return to the start just before the official start of the race and then run back with the racing pack. Thus running a 18 inch ! I mentioned this to Jon as a thing over coffee and muffins at our weekly Yelo morning run , as a throw away comment. As soon as I said it I could see Jon’s mind go into overdrive and it was on. He’ll probably end up running nearly 150km over the course of the weekend, with no stops of note due to time constraints and having to be back in Perth for the Sunday afternoon for his kids. ! Truth be told this has YouTube documentary written all over it but no one else is made enough to paly along and it’ll be totally self supported. His logic is it will be good training for the Delirious West 200 miler in February where he will attempt to go back-to-back wins. ( https://deliriouswest200miler.com.au/ )
Been watching some seriously good videos on You Tube this weekend.. check out this on on Ricky Gates as he runs unsupported across America, that’s over 3700 miles. Outstanding job Ricky, inspiring. Made me go out for a 10k run, also unsupported
In an effort to test my email forwarding is working I have attached a post I wrote in 2017 and rereading it the same things ring true today. We still talk about Jon’s height and weight challenges, Mike’s VO2 score and Mark now has a training plan from Raf ( https://therunningcentre.com.au/ ) rather than Matt Fitzgerald. Oh and Donald Trump may get reelected, funny how things just don’t change ?
There has been a few forced changes though. We have lost Phil and Zac to the motherland and the T-train has started to run 24 hours a day, so has started his own training company, https://www.tonysmithruncoaching.com/ . I hear he is very good, somesay.
The reason behind the post still rings true of course, running is a social sport and to achieve your best you need to surround yourself with like minded people and also better runners so you can aspire to catch and compete with them. A runner creating a tribe of ultra runners is Shaun Kaesler and the Ultra Series WA , also known as Tribe and Trail. ( https://www.tribeandtrail.com.au/ ) What Shaun is creating is magical, bringing together like minded people and turning them into ultra running machines achieving so much more than they ever thought possible. Watching him at work is a thing of beauty and his success is building event by event. I have never met anyone quite like Shaun and his love of what he does really is inspiring. For any runner in WA (or SA now with the Heysen 105 https://heysen105.com.au/ ) you need to get onboard the trail revolution. ( https://ultraserieswa.com.au/ )
Right that’s it, enjoy the post from 2017 , it made me smile.
Looks like Perth has more than one coach !
Time is getting away from me lately. My twice daily posts have morphed into daily and now weekly posts. Life is getting in the way it seems. Although this may have affected my ability to get to the keyboard you’ll be glad to hear I’m still putting in the kilometres, some things really are sacred. After Darlington half last weekend I managed to drag myself out for a recovery run in the evening, after first posting about the race of course, priorities.
The recovery run on the same day as the event is normally an exercise in pain management and this one was no different. I struggled, and I mean struggled, to hold anywhere near 5min/k average and my right ‘hammy’ , which is as fickle as a Donald Trump voter, was threatening to let go the whole way. Luckily it survived long enough to get me home and immerse myself in deep heat. (Much to the kids disgust of course, some people just don’t appreciate the soothing smell of Deep Heat at the dinner table, these non-runners are a funny bunch?) The next day was no better with recovery run #2 at lunchtime, much to the amusement of Jon and Mike who recover a lot better than me obviously. Both of them look forward to the recovery run after a race as they both save something so they can tease me with a pace just outside what I can achieve before slowing down to let me catch up, before repeating the process. Got to love running humour ? This lack of pace continued until the Thursday morning progressive where I managed to salvage some pride with a half decent hit out before a similar run in the afternoon. On the second run I actually nailed a perfect 10k progressive for the first time in months. I’m blaming the company I keep on the Thursday morning run where we get to sub 4 pace far too early in the 14k distance leaving you nowhere to go at 10k but slower; well for me anyhow. It then stops being a progressive and turns into a 5k tempo. (I’ve written a few posts on progressive runs and their benefits, if you search on the word ‘progressive’ you should get access to them.)
After Thursday my confidence was restored and even ran a good double up on Friday to prepare me for my first Park Run of the year. I have certainly advocated the park run on this blog many times and I firmly believe this is a must-have for all wanna-be runners of all distance. The 5k is long enough it will test you (and bite you in the backside if you go out too quick!) but not long enough that you can’t race it and still put in a good training week.
On Saturday I wasn’t expecting to much but with the help of my mate Andy went off like a rocket and managed a 3:09min/k first kilometre (when will I learn?). I did manage to hold 3:20min/k for the next 2k but let myself down a bit on kilometre four with a 3:29. I kicked for home and registered a 3:20 but the damage was done in kilometre four and I missed a PB by 8 seconds. No problem, I wasn’t expecting one and I felt good for the duration. A bonus was grabbing the Carine 50-55 age group record (from Andy funnily enough, remember him at the start!) to go with my 45-50 age group record. Also managed a top 10 finish nationally among all the ‘age grade’ champions for the park run courses. When you get to 50 it’s all about age grades and groups. (Sorry Mark Lee but it’s all us old timers have left to chase, quality twenty year old runners are now something we read about, not catch!)
Carine Park Run, first lap. Holding on to a slender lead….
Sunday came and luckily we had decided in the week to go with the Mark Conway plan (which Mike is copying , you didn’t hear that here.) and run a 20k easy, for no other reason than we were all a tad jaded after Darlington and fancied a shorter-long run. Due to family commitments I couldn’t start until 6:30am so we all decided to meet at Yelo at that time and either start from there or at least meet the rest of us and continue (if you needed a few extra kilometres.) My 9 year old Daughter did find this amusing as the main reason for this delayed start was her and here were 10 runners changing their lives because of her. We’re a funny lot runners, but accommodating, thanks lads.
So off on the short 20k run we went, ten of us started which normally calls for road closures in Western Australia. (We did pass Mark Lee running in the opposite direction dressed like a Christmas Tree which amused the group greatly ..?) Ten is a good number because it takes about 10k before you actually run out of the ‘initial banter’, this can be stories from the week regarding anything the group would find of interest. Truth be told there are a few subjects which are mandatory of course. Jon’s height and weight are also discussed early as well as Mike’s VO2 max score, add in Mark C’s training plan from Matt Fitzgerald and you’re good for 5k minimum. We then discuss politics for at least 2-3k but lately because of Donald Trump this has started to last a bit longer and normally involves a lot more laughter than previously. (American voters, c’mon, it is a joke isn’t it…?) My training plans are then fair game and also discussions about possible posts. Add in a few Phil quotes and before you know it you’re turning around for the run home.
This of course is when the real running happens. The outward journey is social, we’ve generally not met since the previous Sunday so we have a lot to catch up on. I mean as runners we live very full lives. We sleep, worry about our weight, distance, ‘niggles’, pace, alcohol intake (well my group for some reason doesn’t seem to be too worried ?) and then, well that’s about it really but all of this needs to be discussed at great length. Add in potential races and I’m surprised we have time for anything else bar eating muffins, pancakes and drinking coffee.
So back to the journey home. I must admit without the T-train lately (he’s still injured from the ADU 100K in January.) the last 5-10k has been a tad pedestrian. Tony would always push the finish and we often found ourselves at 5k tempo pace at the end of a long run. Luckily this is considered one of your ‘go to runs’ (a long run, fast finish) but I always felt the T-train just enjoyed putting us all through then ‘ringer’ at the end of a 30k, lovely guy Tone. (maybe we don’t miss him?….) Today was no different and I up’d the pace and split the group as we all moved towards Yelo and the final goal, a berry and white chocolate muffin and coffee combo. (see below!)
The holy grail of running…Yeo muffin and coffee combo.
Being it was only 20k the end came around sooner rather than later and we all continued the conversations we had started 90 minutes previously outside Yelo, The topic of conversation didn’t really change much, (and never does truth be told but that’s the point isn’t it?) Jon’s weight and Mike’s VO2 score were discussed and Phil came out with some more gems which funnily enough were mostly already on the internet. This brings me to the reason behind the post. (Finally I hear you all shout !) … The Sunday long run is more the one time when you can let your hair down (excuse the pun in my case!) and just run with good friends who love the same things you love and then at the end celebrate the whole ‘running thing‘ over good coffee and ‘tukka’. If it does you good as well then that’s a bonus but it’s not the real reason we all run long on Sunday, there’s something far more important , running with your mates. (It is also important to know Mike’s VO2 score and Jon’s current weight battles but that’s secondary, I think?)
The boys, Mark L., Mike, Phil, Al, Jon and me, Mark C. and Zac.
Well the Feral Pig Ultra well and truly kicked my backside. http://feralpigultra.com.au/ That about sums it up really. I probably underestimated the distance and the terrain. More the terrain really as I’ve ran longer this year, albeit on looped courses. The terrain is both beautiful, inspiring and brutal. I got through nearly 3,000 metres of elevation in my 132k but missed out on the last 1,000m ‘s of elevation in the 36k loop was was beyond me.
Looking back at this DNF it seems to be consistent with my other two major running failures, the 12hour Lighthorse last year and the Delirious 200 miler earlier this year. On all three occasions I under estimated what was involved and also mentally was not ready for the challenge. Driving to my lift to the race I was contemplating pulling out and even after registration, boarding the bus to the start line, I was still thinking of pulling the pin. In the end I made the two hour bus trip to the start and, at midnight, stood with 37 other runners looking into the dark bush.
The first 20k or so were at a good pace running with Nick , who had given me a lift to the start line. Nick had prepared meticulously where as I had done the distance but had spent no where near enough time on the trails, this was going to come back to bite me. I let Nick go around the 24k mark and slowed conserving energy for later in the race. Night time running is not my favourite past time and one of the positives I took from this race was the ability to run through the night, albeit just 5 hours as we started at midnight of course.
I came across another runner , obviously struggling, around the 30k mark . Darren had started quickly but injured his knee and we decided to run together , remember it was dark ! I ended up running the next 70k or so with Darren and we had such a laugh, two road runners out of their league. It turns out Darren was/is a gun triathlete and I had heard the name around the traps, we had a lot to talk about and time passed quickly. It was so lucky I had met Darren as the next 10k or there was some serious hills , when I say hills more like granite walls ! , to traverse. Without him I would have got lost, a lot ! When I said time passed quickly, distance did not. The track was certainly not runnable and we were happy enough to plod along , moving forward. Darren was about as excited about our situation as I was and when he hit the first aid station at 40k we both looked at the bus longingly, knowing that this was our last chance to DNF until we’d reach the Discovery Centre nearly 100k away. It was close, trust me, very close ! We were both in a very dark place way too early into a 100 miler and we knew it. Luckily we both decided to push on and I think then I made my decision that my race was now to get back to the start, the extra loop for the 100 mile distance I knew was beyond me. So off we went , up another granite wall !
More Granite walls. !
I had worked out in my head that there were four more aid stations before the start line at the Discovery Centre. In between each aid station there was normally a hut , which would have water dropped off earlier. Thus there was between 8-10 ‘smaller’ races between either an aid station or a drink station. This was now my plan, leap frog each one of these to the start line, simple really. Although the distance sound do-able when you’re running if you walk 10k it can take hours and this soon became obvious. Darren’s knee was getting no better but now his ankle was also playing up, making running difficult. Add in fatigue and heat and you have the ultra runners favourite place to be, the pain box. Sometimes I think ultra runners do what they do to find out how much pain and distress they can take, not for the love of the sport. Maybe that’s the point, seems to work for David Goggins.
https://davidgoggins.com/ Think of Goggins as the Chuck Norris of the running world, google his quotes , he has some good ones !!!
At 65k I was certainly not thinking like David Goggins.. as the video link shows. https://vimeo.com/477961609
I did manage to get to the drinks stop , around 70k , before stumbling to the second aid station, Brookton Road, at 73k. I had packed some rice and chicken , for breakfast, but it turned into lunch. It was probably the best thing I ate all day, real food. A big lesson is I need more of this and will be looking at my diet for Delirious in February, probably getting my Dietitian Guru David Bryant on board. It was starting to heat up now but Darren and I found a second wind and we managed to run for 5-6k before once again settling down into a stroll. The next aid station, Mount Dale, was 13k away with a drinks stop in between, how difficult would that be ? As it turned out very difficult, the heat and terrain were starting to take their toll and the extra time between aid stations, because of the walking breaks, didn’t help. As I said earlier time may go quickly but distance drags. We got to Mount Dale worse for wear but in the back of my mind I could see the finish , at the start line. It was now less than a marathon away, even walking this was manageable and the terrain really was so awesome it made the suffering almost worth it.
Well maybe destroying is a bit optimistic but we’re moving in the right direction before Darren stops for a scenic break. Next footage is around the 100k mark https://vimeo.com/477117008 and I’m pretty well gone by then , before the final video is just before sunset. https://vimeo.com/477118081
That’s it for the videos , once it got dark I was too busy concentrating on staying upright to think about video footage. I’ll need to work on this for Delirious as most of the interesting footage happens when the sun goes down, somesay.
I made it back to the Discovery Centre, the start line, around 10pm Saturday evening, about 22 hours of running, walking etc. I had a second wind a few hours earlier and called my elected pacer , Adam, and asked him to join me at the start for the final 36k loop. Unfortunately since the phone call I had yet again fallen into a hole and by the time I reached him I was done. After some time contemplating life and looking at what was ahead I decided to pull the pin rather than walk for another 7 hours in the dark to finish. As I was walking away Shaun Kaesler, the owner of the USWA and inventor of all these races caught me and persuaded me to have a go. Well actually he told me to have a go at the loop. Anyhow we did move on past the start into the dark but straight away got lost and ended up taking over 15 minutes for the first kilometre. This did not bode well for the next 35 and I could see Adam wasn’t that impressed with the idea of walking around in the dark for 7 hours. He had come to pace me to the finish and assumed it would involve some running, silly boy. ! That was enough, we staggered back to the start line and embraced another glorious DNF.
Some rocks ..
So what were the lessons from this race ? Number one is to be better mentally and physically prepared. This race was not an end goal race but it still needed to be approached with the right mind set. Has it done me any good pre-Delirious ? I think so. I’ve learned I need to go into Delirious with a very positive mental attitude but also I need more trail running experience. If you want to race trails, you need to run trails, it’s a simple as that. As Rob remarked over lunch today I haven’t got the meatest legs but most road runners don’t , trails runners do. Their quads and calves are normally larger than road runners because of the constant ‘stepping’ motion while they run. Road runners, think Kenyans, the smaller and lighter the legs the better , to a point of course. There will be definition but not bulk. My quads have let me down and I know I need to spend some serious time squatting , which I will pre-Delirious.
I need to also run my own race. Throughout the Feral I was either running when I wanted to walk or walking when I wanted to run, due to company. I wasn’t confident enough to set out on my own for fear of getting lost but this ultimately was my undoing. On the flip side the company , in ultra’s, makes the racing so much more enjoyable so it’s a fine line getting this right. Finally I need to get the nutrition guru on board, David Brant, http://www.catalystdietitian.com.au/about.html , his insight got me through Birdies backyard Ultra so I’m confident he can help me for my 200 miler next February.
The Feral Pig has beaten me for 2020 but I’ll be back in 2021 and the end result will not be the same. The lessons I have learned will hopefully propel me to a sub 23 hour finish, that’s the goal. As with the Light Horse this year I’m always prepared to go back to my failures and try to put things right, otherwise what’s the point of failure ? Right I’m off to do a 1,000 squats……
The Feral Pig 100 Miler, Richard Avery in full flight, a thing of outstanding natural beauty.
Next weekend I attempt my first 100 miler ultra, The Feral Pig Ultra. The race kicks off at midnight on Friday 7th November and if all goes well I’ll finish before midnight on the following day. Unlike a marathon where I can predict my finishing time with a minute or two accuracy with a 100 miler you’d be lucky to get it down to within 1-2 hours. ! With the added distance comes the added variables that can certainly change everything very quickly. add in navigating in the Australian bush and the heat of the day and it becomes a lottery as to whether you’ll finish at all. All you can do is train and train hard and hope , on the day, you also have the mental toughness to push through because in a race of this distance you will be asked questions you need to answer !
After the 24 Light Horse I’ve been lucky enough to string together a 7 week block of pretty consistent training which has physically prepared me for the challenge. Knowing I’ve put in the hard work has also helped my mental preparation as I know I’ve done the best I can in training and am now prepared to put it all on the line, when the time comes. More importantly I’ve enjoyed this training block and have added double days the last few weeks mainly because I’m just enjoying putting on the trainers and ‘getting out there‘.
In lock down it’s amazing how many races I have actually entered and I now have full calendar of events for the foreseeable future. This month is the Feral Pig 100 miler, December is the traditional 6 Inch Trail Ultra 48k(for the 11th time), January the Australian Day Ultra 100k, February The Delirious West 200 Miler, March, Herdy’s Front Yard Last Man Standing Ultra, May it’s back to the 24hr Lighthorse and then June over to South Australia for the Irrational South another 200 miler and then August it’s Birdy’s Last Man Standing Ultra. Add in the West Australian Marathon Club events and it looks like I’ll be sleeping with a bib on my chest.
Consistency is the key to training for an Ultra, or any race really.
I’m a big believer in distance, consistency and competing, get these things right and you’ll always perform at your best, unfortunately it’s a fine balancing act because get either of them wrong and your performance will suffer. You could also add in nutrition and hydration, both of which are overlooked when runners are training and racing , again ignore these at your peril. Who would have thought running was so complicated?
With distance performance improvements in running is virtually exponentially linked to this variable. If you run 50 km a week now and you start to run 100km a week you will improve, it’s that simple. This improvement will continue if you run 160km a week or more. Of course there is a ceiling of improvement and it’s not a linear improvement but up to a point improving at running is just doing it more, with the caveat of course of not getting injured and also making sure your diet reflects the increased work load. Of course there are all types of workouts that will add to the improvement but generally just running more does the job.
Consistency over time is another big hitter in the running world. By adding distance you’re normally also adding consistency , they go hand in hand , but it’s important to realise that running daily is far better than a long run Monday and then three days of no running before another long run Friday, you would be better splitting that total distance into 4-5 smaller runs but run daily, in my opinion. Personally I don’t like to have rest days but if you do I would recommend only one a week and make it before a harder run not a long run. The long run should normally be time on legs, so running on tired legs is normally ok.
Finally competing, nothing pushes you like having a bib on your chest and your heart threatening to explode through your rib cage ! Summed up by a classic Prefontaine quote below really. There’s nothing more to say.
A friend of mine , Rob Donkersloot, has just started a new business focusing on one of the most overlooked part of a runners artillery, the mind. As I have mentioned many times I am a big believer in the Tim Noakes ‘central governor’ theory, that is the body is capable of so much more but the mind protects us by limiting what resources we have at our disposal, mainly by using a runners worst enemy, fatigue.
Luckily for you he has spots available at the moment and I would highly recommend anyone who is serious about their running to get on board. His website is :- https://mindfocusedrunning.com/ and you will not be disappointed. Rob is a highly respected member of the Ultra community and was President the of the Australian Ultra Runners Association for many years. ( https://www.aura.asn.au/ ) He has completed many of the longest and most grueling ultra marathons all over the globe. He tends to select the ones where you are unsupported and run for days rather than hours, thus allowing him to use his strength, the mental side of running.
From an article in Runner World by Mackenzie Lobby in 2009.
We’ve all heard the old adage about running being 90% mental. Turns out it might be true, and scientifically proven to boot. Tim Noakes, M.D., author of Lore of Running, has long argued that it is the brain that allows or limits endurance performance rather than the body. His “central governor” theory postulates that “the brain is there to look after you and to make sure whatever you do, you do it safely,” as he puts it.
Noakes says that the brain holds us back from pushing past a certain point. “There’s a control mechanism to make sure that you reach the finish line not in a completely, utterly wilted state,” he claims. “You always have a little reserve.” Or as some would interpret this, you can always push a little harder.
While past running research was preoccupied with the physiological side of endurance performance, a small group of researchers recently set their sights on examining the role of the brain. Not only does this research emphasize the idea of mind over matter, it also demonstrates that the brain can be trained to allow the body to physically handle more. After considering the research, we went in search of examples of competitive runners who have figured out ways to overcome the limits our brains put on our bodies. They offer sound advice on methods to coach your mind, not just your muscles.
Confusing Mental Fatigue and Physical Fatigue
Consider the following scenario. You’ve had a long, hard day. Your kids are nagging you, your boss is riding you, and there’s a sink full of dirty dishes and a mile-high pile of bills waiting for you at home. Managing to get in a run, much less a track workout or tempo session, seems like a monumental task.
Researchers at Bangor University in the UK set out to examine why it is that mental fatigue can lead to the perception of physical fatigue during exercise. Dr. Samuele M. Marcora and colleagues compared two groups. While both groups were to complete a high-intensity cycling exercise, one group was given a challenging, but sedentary, 90-minute computer test beforehand. The other watched “emotionally neutral documentaries” for 90 minutes.
While physiological responses to the exercise did not differ between the two groups, the perception of physical effort was much higher in the mentally fatigued group (the ones who did the computer test). The perception of physical fatigue translated into those participants reaching their maximal level of perceived exertion, and thus giving up, much sooner.
Researchers confirmed that VO2 max, cycling economy, and anaerobic threshold were not influenced by the mental task. Most interesting, they note that “overall, it seems that exercise performance is ultimately limited by perception of effort rather than cardiorespiratory and musculoenergetic factors.” Therefore, the brain gave up and subsequently sent signals to the body to also cease, even though the body showed no physical signs of complete exhaustion.
Tricking the Mind to Allow More from the Body
This sort of research tells us that the brain is the boss. It orders the body what to do and what not to do. Another way to interpret this is, that if we can find a way to coax the brain out of cowering in the face of stress, our bodies will subsequently follow. A study out of the University of Birmingham, England, demonstrated that it is possible to, in a sense, fool the mind into allowing the body to work harder.
These researchers showed that cyclists who swished a carbohydrate drink containing either glucose or maltodextrin disguised with an artificial sweetener during a workout were able to ride harder and longer than those who swished water disguised with an artificial sweetener. This was despite the fact that none of the participants actually swallowed either of the liquids, nor did they know if they were swishing the carbohydrate solution or plain water. In addition, the two groups rated the level of difficulty to be the same, even though the carbohydrate drink group worked harder.
A functional MRI demonstrated that certain areas of the brain lit up when the carbohydrate drink was swished, those areas being connected to emotion, motivation, and reward. It was as if the carbohydrate-sensitive receptors in the mouth communicated with the brain, which then sent a signal to the body to tell it that it would be getting more calories and thus could work harder, regardless of the fact that no calories were actually consumed. This demonstrated that it is possible to trick the brain to allow the body to go further and faster.
Brain Training
We often assume that a decrease in performance is the result of physical fatigue—that less oxygen reaches the muscles, lactic acid builds up, and our legs tire. This doesn’t, however, explain instances when you feel you have nothing left, but then manage a surge on the backstretch or rally in the last mile of a marathon. If your muscles were truly shot, that last push would be impossible.
What it comes down to is training, or tricking, the brain to allow the body to go harder. The brain can be taught to give the body more leeway by incrementally pushing past that perceived maximal level of exertion in training. The same way you train your body, you must also train your mind. Noakes suggests, “If you want to be competitive, you have to learn how to deal with the discomfort. A lot of the heavy, good physical training is about training the brain to cope with discomfort.”
There are plenty of examples of people who have figured out ways to shelve distractions, life responsibilities, and the run-off mental fatigue in order to run and race well. In chatting with several accomplished runners who are or were billed with overcoming much greater roadblocks than the average elite, a number of tricks of the trade surface.
Running Priorities
Since we don’t all have the luxury to be able to devote our entire lives to our training the way many of the pros do, we must find ways around the stresses of everyday life. This means making running a priority. Noakes asks, “What are you going to give up? You can’t just keep adding. The brain doesn’t have infinite reserves.”
Bob Kempainen, who ran the 1992 and 1996 Olympic marathons, has a reputation for being one of the most mentally tough runners of our time. By decompressing his rigorous medical school program to six years instead of four, Kempainen was able to simultaneously train for both Olympics and complete medical school.
He explains, however, that other aspects of his life were put on the back burner: “You have to put up with going out to train when you’re tired or when you’ve got things pulling you in different directions, whether it’s social opportunities or passing on a promotion because it would be more work hours. There’s always something that you have to give up. You have to be pretty committed to the sport.”
Getting into the Routine
Once you’ve moved your training up to the top of the priority list, making it a part of your daily routine can help combat unmotivating messages the brain throws at you. Chris Raabe, winner of the 2009 Grandma’s Marathon and a religious 150-mile-a-week runner, knows this well. On top of that heavy mileage, he is also a full-time patent examiner for the Patent Office in Washington D.C.
He explains, “If training is a focus that you have, it’s important to eliminate the distractions as much as possible and make sure that your training is a part of your routine. If you ask me what I’m going to be doing at 5 a.m. on a Wednesday two months from now, I can tell you I’m going to be going out for a run. It’s something that I’ve decided I am doing at this time.”
It is this unquestioning devotion that runners such as Raabe display that seems to be the key to living the double life as a competitive runner and a mere mortal. He says, “if I’ve had a rough day, for me, it’s just what I do. I don’t really think about it. Mental fatigue doesn’t come in quite as much because I’m not thinking about it. It’s just, this is what I do at this time.”
Sheri Piers echoes these sentiments. Piers, 38. is a full-time superwoman, juggling a career as a nurse practitioner, coaching a high school boys cross country team, and tending to her five children, not to mention running upwards of 120 miles a week. The 11th place finisher (2:37.04) in April’s Boston Marathon shows that it is possible to talk the brain into letting the body go further and faster even when the brain waves the white flag.
Like Raabe, she says, “It becomes something you have to get done. The alarm goes off and you get up. I just do it. It’s part of a routine. It doesn’t matter if it’s 20 degrees below. I’m going out running. It’s just the way it is. It’s not even a question.”
Raabe agrees that if you are running once a day, putting it on the front end of your routine is usually best. “You avoid problems. Automatically that’s the first thing you do when you get up.”
Piers has a similar routine: “We get up at 4:00am and get the workout in before the kids wake up because we have to. If we want to do it, that’s what we have to do.”
Practice Makes Perfect
Indeed, no one effortlessly falls into this type of schedule without a little practice, but it does seem to get easier with time. Raabe suggests, “The more you are exposed to a stress, the lower your response is to that stress.”
Noakes adds that when you willfully subject yourself to stress, such as training and working every day, “you become better able to cope with all the stresses in your life.” He adds, “Training increases your self-belief and your confidence in what you can do.”
With practice, you become more convinced of your ability to handle mental stress. Piers explains matter-of-factly, “if you believe you can do it, you just do it.”
These runners have truly put the research into practice. We know that the mind has great influence over the body. Lucky for us, academicians have also discovered that the mind can be manipulated and trained to send specific signals to the body. The ticket to success appears to come with structure and focus. No one said it would be easy. But that’s certainly not why we’re distance runners.
This is the second post detailing my attempt to redeem myself from my first DNF last April at the 12 hour Light Horse Ultra. (It’s worth reading this post first.. https://www.runbkrun.com/2020/09/09/time-to-go-long-on-a-very-short-course/ ) To add spice to the occasion I upgraded two weeks out from the 12 hour to the 24 hour on the back of a great run at the Birdy’s backyard Ultra ( https://www.runbkrun.com/2020/08/16/most-fun-you-will-ever-have-in-running-gear/ ) Sounds like a logical thing to do but you need to factor in a nasty achilles tear limiting my training, pre-event. As I always said logic does not come into a runners brain, ever ! Worse, an injured runner has more time on their hands and what’s the first thing they do, look for more events to enter, it’s a curse!
Lest we Forget, the Light Horse 24 Hour Ultra.
The event kicked off at 6pm and the plan was to run for 24 hours and finish at 6pm the following day. I had a few goals, as all ultra runners do which started with just being there at the finish (rather than scurrying off home in the dead of night like last year!) and then running a 100 mile total, with the ultimate goal being a 200 kilometre final distance (or better) I was as prepared as I could have been as the image below shows. I had my two bag of clothes including a sleeping bag, a small esky full of food, gu’s and drink and a cool bag with up and go milkshakes and various yoghurts. The largest bag was the reclining seat I used at Birdy’s , a life saver for the legs . With hindsight I had made the rookie error of selecting my youngest Daughter’s sleeping bag which was not built for the conditions I would face later than evening. I could have also maybe packed a small two man tent (or a large RV with a comfortable bed!) as when I needed to have a ‘power nap‘ I would be unable to due to the fear of falling into unconsciousness and never waking back up because of the freezing conditions. We will discuss this later in the post.
For a 24 hour race you need everything… including the Kitchen Sink !
The race director has started this event to honour the men and women who have given their lives serving for their Country and this year he out did himself with exhibitions and also volunteers on horseback performing during the race. An outstanding effort I must say. We were also privileged to be a part of a rendition of the Last Post as the sun set , the ‘hairs on the back of your neck’ stand up type event.
The Race Director did a great job of setting the scene.
So at 6pm we set off on what was to be my first of nearly 77 laps over the next 24 hours. I hadn’t really dialled in a race pace as such , it was to be a run at whatever pace I felt comfortable and adjust throughout the event. The most important thing was the hydration and nutrition as we all know an Ultra , of this duration, really is an eating and drinking competition with a bit of running thrown in ! It all comes down to it doesn’t matter how fast you are , if you run out of fuel you stop, ultra running is all about not running out of fuel , simple really.
Right to the race. The 2.5km loop itself is ran anti-clockwise for three hours and then we turn and run it clockwise, this is repeated 8 times. Funnily enough there was a difference and I preferred anti-clockwise. I moved along quite nicely for the first few hours concentrating on nutrition and stopping every two or three laps for a good feed. Given the distance I was hoping to achieve and the time I had up my sleeve these stops weren’t time critical but critical to me moving forward for the full 24 hours. I was probably stopping more times than I should have and maybe longer but I’d never ran 24 hours and it was better to still be running for the last few hours and make up time rather than hemorrhage it . In the back of my mind I had my Birdy’s experience where every 6.7k I was able to stop for 15-20 minutes. This made the final few laps at Birdy’s the fastest and I felt this format could work for the Light Horse.
I managed to stumble along until the witching hour, when you are at your weakest. For me it is the early morning when you have been running for 4-6 hours in the dark and you can’t see the morning light. This is when you are at your weakest and this is when the mental strength of running comes to the front. I was reminded of my previous post at this time, where I forecast a time when I would need my mental ‘Goggin’s’ strength, this was it. I decided the best way forward was some serious massage gun time and then a power nap. This is where I nearly came undone. As I mentioned earlier I had brought my Daughter’s sleeping bag which was not built for the elements and temperature I was facing. I had planned for a 1-2 hour power nap but just ended up shivering, alone in the dark, at my lowest. Luckily I had foreseen this and made my Wife give me a lift to the start and then take the car home, thus eliminating one exit point. This proved to be a good move as laying in that reclining chair , freezing, I would have found it so easy to take the easy option and bail, the same as last year. This year that option wasn’t there so I laid in my useless sleeping blanket wondering how long Uber would take if I could muster up the strength to stagger to the nearby road.
Whatever gets you through the night, in this case, a massage gun!
Trying to sleep and failing. The witching hours are lonely.
It got to about 3am , after 90 minutes of resting (and freezing) before I knew it was time to get running again and hopefully warm up or risk hyperthermia . So I left the comfort (?) of my reclining chair and off I went, into the dark. I couldn’t bring myself to shed my raincoat so ended up running in a thermal vest, running top, running jacket and a rain coat complete with a Georges beanie. I’d normally last about 10 seconds in this get-up but due to the freezing conditions I was able to run 3-4 laps before I needed to shed the rain coat. On the bright side I felt a lot better and actually managed to put in a few faster laps before the sun finally rose. Trust me when the sun comes up all is suddenly good with the world…
The look on my face says it all. Suns up but the pain continues… the joy of ultra running ?
The only downside with the sun coming up of course if you have to start shedding clothes and look to keep cooler, rather than warmer. It was going to be a particularly warm spring day and a change of attire was called for. Bye bye thermal vest and beanie , hello singlet, short shorts and running cap. Initially the fresh morning temperatures were invigorating but that soon turned to annoying as the temperature rose, that’s running in Western Australia, you avoid the late mornings onwards due to the high temperatures. Another bonus at this time was the 12, 6, and 3 hour races starting. From a field of just over 70 for the big dance we were faced with another 250 or so runners, this made things more interesting as we all stumbled along the 2.5k loop together, some moving into the second half of their races but most just starting, full of life. This extra encouragement helped and I got my head down and just kept running. I never actually walked on the loop but my stops were becoming more frequent and longer and with the added incentive of company. I had managed to get through 12 hours and rack up around 98k which was behind schedule but I had ‘rested‘ for at least 3 hours of the 12 so was confident I could still hit the 200k total target.
With so many friends also now running the day passed pretty quickly but I was slowing and taking more breaks as we moved into the afternoon. After half way nutrition and hydration really become important as the body starts to eat all its fuel and you need to make sure to replace calories quickly. You can do this in various ways including real food like rice, pasta, bananas etc or carbo shots and gu’s and the like. Get this wrong and your race is over very quickly, remember what I said earlier ‘an ultra is an eating and drinking competition with running as a distraction’ . I have a pretty cast iron stomach , which is a must for an ultra runner, but I was starting to avoid the food I had planned to eat as I just couldn’t stomach it anymore. I made sure I was hydrated though and used my supply of Maurten drinks to keep me going. I highly recommend Maurten products, they just work. I was also lucky enough to be camped next to Jon who always brings enough for the whole race including so many drinking bottles I assumed they were communal. Jon remarked that each lap he saw his rubbish bin get fuller and his supplies deplete.
The sun started to heat things up but the beanie still felt good.
Early afternoon was probably my favourite part of the race where I had worked out the best way to keep moving at a reasonable pace while taking time to rehydrate and rest at the many rest stops. If I felt good I’d run past my chair, if I needed a break I’d sit down, ultra running is quite simple really, you’re either running or eating and drinking. I went through my next goal, the 100 miles, in a reasonable state and then this run became my longest run ever. Next target was 178k as this was the distance the early race leader, the legendary Michael Hooker, had blown his kidneys and been forced to abandon after 14 hours. This would also put me top 5 male which was another one of my goals for the race, a top 5 finish.
Enjoying the sunshine, smiling on the outside, hurting like hell on the inside !
There was aso another race going on with Jon catching me after he had gone home for a few hours sleep earlier in the night. He had complained of a bad knee and hit the wall to such an extent he had contemplated pulling out. Instead he went home and had three hours good sleep in an electric blanket heated bed, a refreshing shower and some breakfast before returning and running like he had just started. I was two laps behind him when he left and probably 6-8 laps ahead when he came back. This became more and more important as runners ahead of me dropped out and I rose to the dizzy heights of second with three hours or so to go. Unfortunately I was unable to hold this position as, although I was still running, I was taking longer and longer breaks and my average pace was slowing, after 22 hours funny that ? In the end Jon got me with about 45 minutes to go and that was the last nail in the coffin. I managed one more lap to take out Shaun Kaeslers 190k, 24 hour record and I was done, with about half an hour left. Final total 92.55k and third male, 5th overall.
The look of a runner being chased down!!
After over 23 hours and 192k I was done.
So what are the learnings from this race. It’s another tick in the box for my Delirious redemption training and also it’s a massive confidence booster as last year I DNF’d the 12 hour version of this race after three hours. To get to the same point this year , albeit at 7-8 hours in to the race, and NOT go home was massive and add this to my Birdy’s finish I am more confident of doing well at Delirious in February next year. Distance wise I could have done better but this was my first 24 hour race but looking at Strava (You do have Strava don’t you… http://www.strava.com ) I only ran for just less than 18 hours, (I had my Suunto on auto-pause so if I stopped running the watch would stop. ) That’s six hours of potential extra running time left out there. Next year I shall aim to take advantage of that extra time and break that 200k target.
Ultras test you and I mean test you. To quote Dean Karnazes ‘If you want to run a mile, run a mile. If you want to change your life, run a marathon. If you want to speak to God, run an ultra.’. In the image above I am making that call. ! On the plus side if you can keep running when every part of your body is telling you to stop it is an amazing achievement and one you can take forward into your everyday life. You can’t underestimate the power of mental toughness, look at Goggins ! ( https://davidgoggins.com/ I highly recommend some of his podcasts but be warned his language is colurful.) Ultra’s help you hone this skill , they teach you valuable lessons.
Getting race bling, it’s why we runners do what we do.
Race Director, Phil Gore, Jon Pendse and myself.
Next on the agenda, in November, is a good old fashioned point to point 100 miler, my first. The Feral Pig Ultra ( http://feralpigultra.com.au/ ) is meant to be a hard race with some serious elevation but it’ll be another box to tick before Delirious next year. Unlike my last two ultra’s this is a point to point trail run so I’ll expect lots of ‘Kev time‘ alone on the trails with some testing night time running. It’ll be as close to Delirious as I can muster pre-event so I need to finish it in a reasonable time and also feeling good at the end, remember Delirious is a 200 miler ! ( https://deliriouswest200miler.com.au/race-information/ ) Right that’s me for this post, as with the subject this has been an ultra-post but I hope you’re enjoyed it as mush as I enjoyed the event. I’m with Dean when it comes to Ultra’s , where else in life do you get the opportunity to speak to the big fella and if you run far enough he just might answer !
This weekend is redemption part#1 as I take on my first ever DNF , the Light Horse Ultra. ( http://lighthorseultra.com.au/race-information/ ) Last year I pulled out after 3 hours, a quarter of the way through the 12 hour event. I can think of many reasons why I did what I did but none make the DNF any easier to swallow, especially as it was my first. So what went wrong, basically I talked myself out of the event and gave myself too many reasons to stop rather than concentrating on a reason to continue. Running is a large part mental and the mind will always try and persuade you to stop, thus limiting the exposure to the pain of competitive running, be it a 400m lap or a multi-day ultra. Tim Noakes called this the Central Governor. ( Note: Please make sure you have a copy of ‘ the Lore of Running’ by Tim Noakes, it is the running equivalent of the Bible and every runner MUST have a copy. )
The text below is from Wikipedia so it must be true ?
The central governor is a proposed process in the brain that regulates exercise in regard to a neurally calculated safe exertion by the body. In particular, physical activity is controlled so that its intensity cannot threaten the body’s homeostasis by causing anoxic damage to the heart muscle. The central governor limits exercise by reducing the neural recruitment of muscle fibers. This reduced recruitment causes the sensation of fatigue. The existence of a central governor was suggested to explain fatigue after prolonged strenuous exercise in long-distance running and other endurance sports, but its ideas could also apply to other causes of exertion-induced fatigue.
The existence of a central governor was proposed by Tim Noakes in 1997, but a similar idea was suggested in 1924 by Archibald Hill.
In contrast to this idea is the one that fatigue is due to peripheral ‘limitation’ or ‘catastrophe’. In this view, regulation by fatigue occurs as a consequence of a failure of homeostasis directly in muscles.
The heart is able to regulate its output, to some extent, in accordance with the degree of saturation of the arterial blood … we suggest that, in the body (either in the heart muscle itself or in the nervous system), there is some mechanism which causes a slowing of the circulation as soon as a serious degree of unsaturation occurs, and vice versa. This mechanism would tend, to some degree, to act as a ‘governor’, maintaining a reasonably high degree of saturation of the blood: the breathing of a gas mixture rich in oxygen would produce a greater degree of saturation of the blood and so allow the output to increase until the ‘governor’ stopped it again. We realise the danger of a hypothesis partly suggested by teleological reasoning: in this case, however, we can see no other explanation of our experimental results
This hypothesis was disregarded and further research upon exercise fatigue was modeled in terms of it being due to a mechanical failure of the exercising muscles (“peripheral muscle fatigue”). This failure was caused either by an inadequate oxygen supply to the exercising muscles, lactic acid buildup, or total energy depletion in the exhausted muscles.
Tim Noakes, a professor of exercise and sports science at the University of Cape Town, in 1997 has renewed Hill’s argument on the basis of modern research.
In his approach, the power output by muscles during exercise is continuously adjusted in regard to calculations made by the brain in regard to a safe level of exertion. These neural calculations factor in earlier experience with strenuous exercise, the planning duration of the exercise, and the present metabolic state of the body. These brain models ensure that body homeostasis is protected, and an emergency reserve margin is maintained. This neural control adjusts the number of activated skeletal muscle motor units, a control which is subjectively experienced as fatigue. This process, though occurring in the brain, is outside conscious control.
The rising perception of discomfort produced by exhausting exercise progressively reduces the conscious desire to over-ride this control mechanism, which, if it were to be reduced, would lead to the recruitment of more motor units. Thus the presence of conscious over-ride would be undesirable because it would increase or maintain the exercise intensity, thereby threatening homoeostasis … as exercise performance is centrally regulated by the CNS, then fatigue should no longer be considered a physical event but rather a sensation or emotion, separate from an overt physical manifestation—for example, the reduction in force output by the active muscles. Rather we now suggest that the physical manifestation of any increasing perception of fatigue may simply be an alteration in the subconsciously regulated pace at which the exercise is performed. Hence the novel suggestion is that the conventional understanding of fatigue is flawed because it makes no distinction between the sensation itself and the physical expression of that sensation which, we suggest, is the alteration in the subconsciously regulated pacing strategy consequent on changing motor unit recruitment/derecruitment by the CNS.
The Light Horse is free to current or former Armed Forces Personnel , to quote the organiser Shaun Kaesler
I’ve participated in some pretty special events. Some short, some over a week. One thing I can promise you, this September 12th & 13th, the Lighthorse Ultra will be the most touching, emotional, respectful and memorable weekend that will pass all those events before. So many people coming together to mark our respect. This is our way to honour. Our way to remember. Our way to never forget.
The event also raised funds for Run for Resilience , a charity created by my good friend Wayne McMurtrie ( https://www.run4resilience.org/donate ) What more of an excuse do you need to run this event ?
For me, last year at the Light Horse Ultra , at 3am in the morning my central governor offered me the chance to get into my car and drive home to a good night’s sleep. It was an offer too good to refuse ! I feel as you get older you get mentally stronger, which explains the take up of Ultra running for us older runners. There is a downside to this of course with the added time on your feet giving the Central Governor more time to get to work and try and persuade you to stop. In my defense this was the first time I had attempted a time rather than distance race and also such a long period of time. I wasn’t mentally prepared for the 12 hours and never got my head around the whole ‘time on feet, just keep moving forward’ approach.
After Birdy’s ultra this year I was able to finally run a 24 hour race and, more importantly , run through the night, where the race is won or lost. Running through the night is so harder than running on a beautiful day bathed in sunshine, funny that. I remember at Birdy’s as soon as the sun came up I was invigorated and all with the world was now right. All my fatigue virtually disappeared and my last laps were the quickest. What happened , I reckon, was I could see the end of the race (I have set myself a 24 hour finish) , thus the Central Governor started to turn off fatigue and let me enjoy my last few laps. If I hadn’t given myself a time limit and ran too exhaustion I feel my last few laps would have been a different story. I’ll hopefully find out next year at Birdys’, this time it will be run to DNF.
So 12 hours of fun this weekend, not really , I’m not one to shy away from a challenge and always enter the longest option so this weekend we’re going 24 hours. What could go wrong ? On the plus side it’s a 6pm start so I get the night over first and then can enjoy the second half. (Is that even a thing?) Last year it was midnight start so I was tired from the start , which made the 3pm DNF easy to embrace. A 6pm start is easier to digest, I hope ? If nothing else mentally I’m stronger with my Birdy’s experience and also the memory of last years DNF. I shall call on my experience from last year to get me through this one and also this post and the one next week talking up my glorious run ! I don’t want another DNF post, you, as my readers, would expect more !
If you bored this weekend you can probably get updates on the Facebook page ( https://www.facebook.com/groups/1030338320430987/ ) , feel free to sit through the whole 24 hours with me ? Now that would be an Ultra !
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.
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