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.
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.
In March this year I started to work from home as COVID19 started to make it’s presence known around the globe. This new way of working is perfect for the stay at home athlete to really add some serious fitness metrics. As you can see from the image below I entered lock-down in March just about as unfit as I had ever been in the last 2 years. This was down to a number of factors including losing my running mojo and coming off some bad racing results including a DNF at the Delirious West 200 Miler. ( http://deliriouswest200miler.com.au ) Truth be told I had fallen into this running hole at the end of 2019 after a second dose of man-flu. Now I know any Women reading this post, basically my Mum!, will have no sympathy for man-flu but let me tell the risk is real and it is a killer , albeit maybe more a few days feeling very sorry for ourselves. Anyhow I was left with little or no energy and lost the will to train, just before a 200 mile race over four days. I kidded myself it was all mental and I could walk the Delirious but in the end the inevitable happened and I DNF’d after 17 hours. In my defense there was a few other contributing factors, like not eating and drinking enough and my Quads completely seizing up, as I have also said an ultra is an eating and drinking competition with running between aid stations thrown in to justify the event.
Anyhow, I digress, in March when lock down hit I was working from home and came across the idea of massage guns. I had heard good things about these items so treated myself to one. Well, what a difference it made. Using the massage gun after every run allowed to me to start the next run with fresh legs, no longer did I hobble out of bed in the morning and stumble towards the door, I was like a Gazelle, leaping out of bed and bounding to the door. I found I could stride out again and my love of running returned which is pretty obvious from the chart below.
Lockdown fitness boost.
Another change I made was to spend more time, every Friday, hitting the trails for long runs and boy we have some great trails in Perth, all within a 30 minute drive from the city. These runs were all about time on feet and just enjoying being out there, running in its purest form. (Of course we all have our GPS watches on so we could show everybody where we’d been ! ) These runs rekindled my love of trails and over the ten or so Friday’s I spent on the trails I had some great times. (I took a GoPro on some of these runs so if you search in my last 10 or so posts you find a link to some of them or use this link to get to my Vimeo page :- https://vimeo.com/manage/422054940/general ) There are many benefits of trail running but , for me, the main one is the extra all over body workout you get as you are continually watching your step, due to the terrain, and unable to fall into a ‘road running‘ mode where it’s just step after step in the same stance. After a good trail run your quads and hammys are normally screaming as they recover from the extra work they have been put under, you may even wake up the next day with a six pack albeit probably temporarily.
The usual suspects. Adam, Rob and Jeff.
I have added my training before Delirious in February from Strava ( you do use Strava right… http://www.strava.com ) and the last 6 weeks and it’s pretty clear the change in intensity. First up is the 6 weeks before Delirious, in February, where I was in very dark place, training wise, mainly due to constantly tight hammys, making running unpleasant. I did virtually no running in January, although in my defence I was recovering from man-flu picked up in the first week. I made a token effort the week before the event but, by this time, it was probably, definitely, too late. Funnily enough my hammys survived the event but my quads gave up big time and after 17 hours and 112k I DNF’d . Speaking to the race winner , Jon Pendse, he said he was in a similar position later in the race and was saved by someone offering him a massage gun. Once he used the gun he was good to go again and wound up winning !
6 weeks pre-Delirious , not pretty.
Compare the pre-massage gun to the post massage gun training below. No days off and lots of double days, even a training half marathon (1:36) on a Saturday followed by a training full marathon (3:11) the next day. It really is chalk and cheese, the difference. As well as the extra workload you are able to get through you also start each run feeling fresh and this is where the massage gun is vital. The reason we run is we love running and if you take away the love then running becomes a chore and this is why , eventually, so many people give it away. Their mind is still willingly but their body lets them down. I see now that is what was happening to me earlier in the year, I was constantly fatigued and because of that unable to really enjoy my running. I remember lots of times sitting in my changing room at work wondering what I was doing, after another terrible run. Trust me it’s not fun when you question the reason you do what you use to love to do.
Post massage gun I am back to the running machine I was 3-4 years ago, albeit slower of course but the passion is there and that’s whats important at this stage in my career, that is the end. I realise my days of PB’s are well and truly behind me but age group wins are still there for the taking and also the joy of racing is still there to be enjoyed.
It’s been a busy few weeks.
So which massage gun to choose ? Well the choices are endless and vary vastly in price. Personally I went for an Australian product so I could return it if I had any problems, this is just my choose of course. The best thing to do is google ‘Best Massage guns for running’ and then give yourself the rest of the day to go though the options, or longer ! Of course , as always, price will probably dictate your choice but , as with all things, you probably get what you pay for so be careful.
Let’s pretend that you’re a sore runner training for one of the world’s first marathons in ancient Greece. You visit a practitioner to heal your weak-feeling muscles. He places a plank of wood on your sore spot and, using your body as a stabilizer, begins sawing away. The hope: that the resulting vibrations reach your muscles and help alleviate pain.
That was the beginning of vibration therapy, and while it sounds a little horrifying, the intention was scientifically sound. We now know that the technique helps build strength and speed, improve flexibility, and loosen stiff muscles, says Matthew N. Berenc, director of the Equinox Fitness Training Institute. And, until recently, this was largely done through bulky platforms found in gyms (rather than tools with dangerously sharp edges—phew). If athletes wanted to get strong, they stood on top of the vibrating Power Plate machine and performed dynamic exercises like squats and lunges. When recovery was the goal, they draped a leg over the platform as it buzzed. Either way, the vibrations stimulated muscle fibers and the nervous system, priming the muscles for quicker reaction and greater strength and power output.
But let’s be real: Unless you’re a hardcore athlete, these machines often collect more dust than users. They also require a trip to the gym. That leaves a clear void in the market, which companies like Hyperice, TimTam, and TriggerPoint have recently filled. Their devices—mini jackhammers and vibrating foam rollers—can be used whenever, wherever.
The Buzz on a Little Buzz
When our bodies are exposed to vibration, muscles automatically twitch against it, says Michele Olson, Ph.D., an adjunct professor of sports science at Huntingdon College in Montgomery, Alabama. It’s a defense strategy: Too much vibration can damage our organs, so muscles contract to dampen the blow. But low levels of pulsation can help muscles maintain their function and prime bones to lay down new cells while casting off old ones. So there’s a balance to be found and, for at least the last decade, that was achieved primarily through whole-body therapy (e.g., using a Power Plate).
The problem is that the research on whole-body vibration therapy has been mixed. A small study found that running economy—the energy needed to put in miles—increased after eight weeks of whole-body vibration training. But other research compared whole-body vibration to resistance training in endurance runners, and the results were equal. So it begs the question: Since you’re already doing strength-training, is it necessary to add more to your routine?
Some experts answer with a tentative “yes,” if vibration is delivered in a localized fashion. An exploratory study found that in recreational athletes, using a vibrating foam roller increased pain tolerance more than a traditional one did. Plus, when vibrations are applied directly to a muscle, certain proprioceptors (sensors in the muscle) cause tissues to relax and loosen, Berenc says. For runners, that could lead to an increased range of motion. Preliminary research from the University of North Carolina at Chapel Hill found that when 19 people used the Hyperice Vyper, a vibrating foam roller, from their ankle to their knee, they experienced a greater increase in ankle range of motion than those who statically rolled.
When to Pump Up the Pulse
Manufacturers will tell you that at-home vibration therapy is great before, during, and after a workout. And while science still has to establish this for sure, there is a case to be made for each.
Before your workout, Berenc says, you can benefit from post-activation potentiation—a fancy way of saying your muscles are primed to work harder. “When the muscles work to control the vibrations, they recruit a high number of muscle fibers,” he explains. This way, when you start running, your muscles are already prepared and your stride could be more efficient, he says.
In the middle of a sweat session—say, in between sprints around the track—Jason S. Wersland, chiropractor and founder of TheraGun, says that quick, targeted vibration could signal glycogen to flood to a muscle. “It brings new blood and stored energy to the muscles, while also keeping you loose and limber so you can finish a workout feeling strong,” he says.
Berenc thinks it’s smart to vibe after you run, especially if you’re hitting the pavement five to six days a week. Running more often means more repetitive movement, which Berenc says should be counterbalanced in a way that allows the tissue to relax so that you can maintain range of motion. Ten minutes of vibration therapy each day is plenty to accomplish this; you can target three or four areas of the body each session to keep boredom at bay.
No matter when or how you use the device, though, most experts agree that it can’t hurt to give it a try. At the very least, you’ll get a mini massage—and we know those are awesome.
Pro tip: Newbie vibers should start on the lowest setting and gradually build intensity, limiting use to one or two times a week—and only vibing for 30 minutes max at a time—to avoid overuse injuries, says Berenc. “As your muscles become used to the stimulus, you can increase how often you use a device,” he adds. Pay attention to how you feel, and adjust accordingly.
I came across this article on the poduim runner website ( https://www.podiumrunner.com/training/marathon-training/how-to-run-a-227-marathon-at-age-59/ ) describing Tommy Hughes and his achievements and training tips, which are listed below. The article is worth a read and I totally agree with all his tips, they mirror a lot of my Golden Rules funnily enough. What resonated with me was his weekly training which consisted of a 16k run in the morning and a similar distance in the afternoon , 6 times a week. He is the ultimate advocate of the consistent running , high distance mantra taught by Lydiard, Maffetone and, too some point, Matt Fitzgerald.
I have said this many times but it’s worth repeating again ‘ Double days unlock your running dreams‘. Double days allow you to add distance without the threat of injury as you are breaking down your mileage by half, ultimately. Also by following the Maffetone method (using your heart rate as the dictator of your pace) you are normally running well within yourself and , as such, less likely to get injured. I keep telling Bart’s this as he is continually pulling his hammy running with his younger students on their track days. He needs to slow down, smell the roses and only test his dodgy hammy with a number on his chest after a good warm-up. Something about old dog and new tricks springs to mind with Bart’s !!
Anyway here are the tips of a sub 2:30 marathon runner, in his sixties, so they are worth reading and adjusting your training to accommodate, assuming you are a vintage runner , like my good self.
Run only as many miles as you can handle. In his 20s, Hughes pushed his training as high as 140 miles a week. That didn’t work. “I found that I was getting these little injuries all the time,” he remembers. Eventually, he settled on about 100 miles a week. In the last year, he’s been able to go higher—up around 120 miles a week. “I’m actually doing more miles now than when I was young,” he notes.
Do most of those runs at a modest pace. From Monday through Friday, Hughes runs twice a day, roughly 10 miles (or a little less) at a time. On these runs, he generally holds a steady “three-quarters effort,” and says he can’t stand running slower than that. He pegs his typical running pace at 6:30- to 7:00 minutes per mile. That’s about a minute-per-mile slower than his marathon race pace, so not a hard effort.
Go past 20 on long runs. Hughes generally follows a 12-week buildup for his marathons. During that period, he’ll run as long as 26 miles two to three times. He’ll also do several runs of 22 to 24 miles. He doesn’t push particularly hard on the long runs, but might run progressively faster the last three to five miles. (Note, at his training pace, none of these runs last longer than 3 hours).
Refine your focus. If there were a mantra to describe Hughes’s approach, it would be: Everything’s aimed at marathon performance. Even in his 20s, he never ran faster than 14:26 for 5000 meters. “I learned early that the marathon was my best event,” he says. “And once I did, I decided to put everything into building myself to a marathon peak.”
Skip the speedwork. But race often. Hughes does very little speedwork, fearful that the extra intensity might lead to injury. However, he races almost every weekend, either in a local Parkrun or a nearby road race. And when he goes to a start line, he goes all-out: “I love competing, and I always give one-hundred percent,” he says.
Use your races as marathon simulations. That said, he doesn’t run his weekend races on fresh legs. “I run 10 miles early on the morning of my races,” he says. “I want to be doing my races on fatigued legs, because that’s the best way to accustom them to the late miles of the marathon.”
Keep trying to improve your training regimen. Hughes has stuck with certain approaches most of his life—for example, the lack of track work. Otherwise, he’s always fiddling with what he calls his “training recipe,” hoping to find a new ingredient. He’s doing more foam-rolling of late, especially on his upper back and neck, which tend to get tight in marathons. He’s added a modest strength-building unit to his garage-gym, where he also practices rope-skipping and punching-bag sessions. A few years back, he started drinking a small glass of beet juice every day, and has become a big fan.
Carbo-load the hard way. Before his big Frankfurt Marathon effort last fall, Hughes followed the old-fashioned, extreme depletion-and-repletion system of carbo-loading. He ran a hard long run seven days before the marathon (“Bleeding out,” he called it), followed by three days of a high-protein, low-carb diet. Only after this glycogen-depletion stage did he switch to a high-carb diet. “It seemed to push my glycogen up higher than normal,” he observes.
Use a short stride. Hughes never had to work at this one. Short has always been natural for him. He ran Frankfurt with an average stride rate of 199 strides per minute. (It’s not genetic; his son used 174 strides/minute.) Hughes believes his short stride is an efficiency asset in the marathon, and also helps keep him injury-free.
Run even-pace marathons, or a slight negative-split. It’s the almost-universal strategy these days, and Hughes is definitely on board. He practices even-pace marathon racing. At Frankfurt, he ran 1:14:22 and 1:13:40. His son made the typical rookie mistake: He ran 1:12:54 and 1:18:36. Tommy caught him at 23 miles, patted him on the back, asked “You okay?”—then motored away.
Ride the 4% wave. Hughes, who is unsponsored, ran the Frankfurt Marathon in Nike Vaporfly NEXT% shoes. Why not? If you’re aiming for fast marathons these days, it’s what many do. “They seem to leave my legs less beaten up late in the race,” he notes, echoing what others have said.
Believe. The longer the distance you’re racing, the more important your confidence in mastering that distance. Hughes has always focused exclusively on the marathon. Over the years, he’s learned how to train for and race the distance. “I don’t want to sound too much like Eliud Kipchoge, but I believe in myself,” he says. “I believe I can run faster. I believe I can go under 2:27 at age 60.”
I wrote this post four years ago in 2016 so thought it would be a good opportunity to recycle as I’m on another training block heading towards another sub 3 at the Running Works Marathon at Bibra Lake, Perth August 30th. My Golden Rules are unchanged over this period and still ring true, follow them and I guarantee success.
The extract from Strava (you are on Strava right ? http://www.strava.com shows the last 5 weeks training I have put myself through as I prepare for the Running Works marathon in 6 weeks time. I will have given myself a good 12 week training block by the time I start my taper a week before race. This should be enough to sneak under three hours. (Rule 8 : Consistency) (The grey circles indicate when I commute on my Bionic (stand up bike) to work as well as run. )
It’s been a busy few weeks.
Funnily enough my ramp up started as soon as I started working from home , middle of March. The extra time allowed me to start to look at my training regime and slowly add distance , consistently. (Rule 1 : Run Further) I started at 40k a week and moved up through the gears to 162k last week which also included a trial half marathon on Saturday and a trial full marathon Sunday. When you can look at these graphics it gives you the confidence to lock in your marathon pace. (Rule 9: It’s all in the mind)
Build week on week …
As I mentioned earlier I commute to work on a stand up bike. My stand up bike of choice is the Bionic B-Runner but unfortunately the company went broke due to substandard Chinese manufacturing (funny that?), so if you need a stand up bike go to the Elliptical website and get yourself the next best thing. I have had an Elliptigo and they are ace, they are truly running without the impact, and they are also so much fun. ( http://www.elliptigo.com ) I sold mine to my good friend Mark Conway and regret it daily, just got to find a way to buy another one and sneak it into the garage without No1 Wife finding out ? These stand up bikes are perfect for extra training without the risk of injury (Rule 3 : Don’t get injured) I have used one when I had a calf tear a few years ago and was able to come straight back to racing with times duplicated before the injury, this would have been impossible without the training I was able to undergo on the Elliptigo.
Meb (Boston Winner and Olympic Marathon runner) on the ‘Go’.
Anyhow here is the post from 2016, worth a read..
This weekend I made a bold decision and stopped running at 29.5k when I got back to the City Beach car park after our long run into the Bold Park hills. It was a conscious effort to take control of my running from the evil that is Strava ( http://www.strava.com ) that has taken hold of many a good runner and turned them into a run recording web junkies. Truth be told I already had 121k banked for the week and knew I was over the 150k weekly total with another 10k planned in the evening to take me over the 161k (100 mile) threshold. So really who was I kidding stopping at 29.5k? It did impress the rest of my running group who ran in ever decreasing circles around the car park to get the extra 500m needed for 30k.
How did this happen ? Social media has a large part to play and these days every run is accompanied by a Strava upload as a minimum and a social media post if the run justifies it. Compare this to when I started running before the Internet and GPS watches (Yep such a time did exist and to tell you the truth it wasn’t that bad. ) when a runner who have to record all their information using a thing called a pen and paper. (To the young followers of my post these things are now defunct and serve no purpose bar to be used a weapons in disposing of zombies and other evil creatures in the mindless video games you spend hours playing. Note. That is the pen, the paper would be used as fuel to set fire to said zombies if the pen failed to do it’s job.) I’ll put my hand up with most of the running population as an avid Strava addict who has 4 Garmin watches and an iphone to make sure that every kilometre I run is documented and shared. I did try and run without a watch once, on the advice of a ‘friend’ (?) to try and recapture the feeling of that bygone age. I hated it and all the time kept thinking how I was going to record this and document my findings to the world. It is like if a tree falls in a forest does it make a sound, if you run without recording it on Strava did it happen ? Not sure about the tree and forest scenario but for the Stava question the answer is ‘no’, if it ain’t on Strava it didn’t happen.!
This brings me to the point of this post this morning. We do live in a digital world (this may or may not be a good thing?) but you still need , as backup, a non Strava recording of all your totals. I have attached mine below for the last 8 years and with the table as backup will use these totals to complement my golden rules of running.
8 years of recording running fun…
Run Further. Add distance, not speed.As you can see from the table my weekly average has steadily increased year on year with this year being the first I will break the 100k a week average for the year. In 2012 I was injured with a nasty calf knot, that I didn’t treat, which explains the delta compared to the previous year. 2014 my training had plateaued which is why I turned to Raf ( http://www.therunningcentre.com.au ) to train me in 2105 where my distance increased by 10%. I have taken this training forward and will probably increase another 10% this year. Distance first, everything else comes once the ‘foundation of distance’ has been achieved.
Run Faster. This is about adding pace after you have got your foundation after rule 1. 2011 was a break out year for me after 3-4 years of building a good running base. I had ran 3 Comrades campaigns in 2008-2010 ( http://www.comrades.com ) so my distance foundation was well and truly complete. In 2011 every time I put on a bib I was confident of a pb. It was a wonderful year. Unfortunately in 2012 I had a nasty injury which set me back but towards the end of the year I was able to train consistently again and in 2013 I was again rewarded with a magical year of running.
Don’t get injured. This is the hardest rule to obey as you always want to do more of rule 1 and 2 which can result in an injury. (I even hate typing the word!) In 2012 I succumbed to a calf knot which took me out for over a month. I struggled to recover from this and as you can see from the table I only ran 3 pb’s for the year compared to 13 the previous year and 10 the following year when I recovered. If this doesn’t back up this rule nothing does.! Don’t get injured, so easy to type but in reality one of the hardest thing for a runner to do, period.
Nutrition, nutrition and nutrition… Did I mention nutrition. It’s all about the proper fuel. So underestimated by so many runners. The number of times I hear the old ‘I run xxx kilometres a week so I can eat what I want’ . Not true, imagine putting low grade fuel in a Porsche, eventually the head gasket blows and you are faced with a serious bill, not to mention a misfiring engine. The human body is a finely tuned machine and should be treated as such, we all know what is good food and what is bad (normally the nice tasting stuff!), avoid the bad and put in the good, easy really. (bar the odd Yelo muffin of course, we are after all only human.) I’ll be exploring nutrition more next year when I have one more go at a sub 2hr 40minutes marathon.
Weight. So important, use to believe because I ran 100k+ a week I could eat what I wanted. Not true. This is another golden rule so often ignored. Runners can run so much faster is they hit their racing weightrather than a running weight. My go to man , Matt Fitzgerald, when it comes to everything running even has a website dedicated to this. ( http://www.racingweight.com/ ) If Matt has a website dedicated to this subject it must be important.
Baseline, document and evaluate everything. If it isn’t on www.strava.com it didn’t happen. Once you set a goal you have to be able to know how far you have come to achieving this, small steps but constant feedback. So buy a Garmin and start recording , everything !!! Contentious subject here. I’m a Strava addict and I know it but the purest will be horrified. You need a baseline to see improvement, set new goals and realize your goals. Buy a Garmin and to quote a small clothing company ‘just do it’.
Sleep. So underestimated but the bodies way of refuelling and preparing for the next day of running. Common sense but so often ignored. Sometimes the most obvious, common sense tips are the ones ignored. Sleep is when your body repairs itself, the more sleep the more repairs can be completed. It really is that easy, go to bed and dream about running.
Consistency. No point running 100k one week and then nothing. Marathon fitness is built up over time and this works hand in hand with rule number 1. I feel the figures from my running log back this up. I’ve steadily increased the duration consistently year in, year out (bar injury) and have reaped the rewards with 2016 being my fastest year yet as I move towards my fifth sixth decade. (Thanks Dave Kennedy) Running is all about getting out there on a regular basis again and again and again. Time on feet initially and then add pace before targeting certain distance with different run types, most important thinkg to note though is always consistently putting on the trainers and just running. ‘If you build it they will come’ type approach, keep running, build the foundation and the personal records will come. (This also works for baseball pitches apparently.)
It’s all in the mind. After 32k a marathon is down to mental strength and the ability to persuade your body you can still perform at your desired pace without falling to fatigue, which is the minds way of protecting itself. Never underestimate the power of the mind in long distance racing. Finally another massive part of running, the Noakes ‘central governor’. I’ve talked about this at length in various posts on this site. With experience I believe I can mentally finish a marathon stronger now then when I first started. I know what to expect and to this end can persuade my old friend fatigue to stay away for longer allowing me to achieve better finishing times. The mind is such an important part of running and needs to be trained as much as the body. When you race a marathon you will spend time in the ‘pain box’, the runner who can spend the most time in this little box of joy, before opening the door and embracing the old enemy fatigue, will run the fastest. I spoke to Steve Moneghetti after the Perth Marathon this year after he ran the 3hr30min bus and asked him how the professional athletes are so much faster than us recreational runners. His answer surprised me as he replied that a professional runner can stand more pain and this gives them the advantage need to push through and achieve the faster times. Again turning off the ‘central governor’ and spending more time in the ‘pain box’ avoiding fatigue and thus not slowing down. Common sense really, thanks Steve.
Steve Moneghetti enjoying time out of the ‘pain box’.
Recently we had the 6th running of the ‘runner versus train‘ Choo-Choo race. The concept is simple, you leave North Dandalup station then run 33k (35k?) over mostly trails to Serpentine station to catch the 10:21am train back to the start. The game is deciding how late you leave North Dandelup. Over the years the record for the latest departure time was around 7am but this year, due to part of the course being shut and thus 2k shorter, we decided to try and break the sub 3 hours and leave at 7:22am. It was Mark’s idea and although I was onboard Jeff was none the wiser to our plan having never ran the Choo-Choo before. So we let the last few runners start their journey and held firm, waiting for 7:22am to come around.
One of the last groups standing, holding firm just before first light. This group left just after 7am.
Jeff was a tad confused when the last group left just after 7am and myself and Mark continued to pontificate and make no effort to move away from the station. Eventually we let him in on our plan but he was less than excited, expecting a relaxed amble from one station to the next , stopping for selfies and rose smelling. He knew if we left at 7:22am it would be on for young and old and if you stopped there would be a good chance the train would be well gone when you eventually arrived at Serpentine Station. Of course he was in a catch 22 situation as the last group had left and he had no idea where he was going , so would need us for directions. There was much head shaking and grumbling but all this served to do was to gee up myself and Mark , who then took great pleasure in talking up the challenge ahead. We can be a cruel lot us runners !
The first sub3 group, with one very unhappy China man !!
So at 7:22am precisely we set off for Serpentine Station, giving ourselves 2 hours and 59 minutes, assuming the train was on time. From past experience I knew we could make the 35k version of the course in 3 hours, including a 5 minute drink stop. Having a nasty 2k loop taken out due to storm damage would probably give us 10 minutes , so we should have 10-20 minutes to play with. As I said earlier Jeff had not ran the Choo-Choo before , where as myself and Mark were old hands and knew what to expect. As you can see from the graphic below the run starts with about 8k of serious hill, as you rise onto the scarp. It then undulates, mostly uphill , until the 25k mark at which time it’s all guns blazing to the best finish ever !! Knowing this is coming it allows you to do the numbers in your head factoring in the fast finish. Jeff did not have this prior knowledge and at every kilometre got more and more discouraged as our pace dropped due to the terrain ahead of us. Again Mark and I did nothing to alleviate his angst and just kept on, knowing we were on track but not divulging this to Jeffrey.
Choo-Choo elevation.
The run itself was pretty uneventful as we had the GPX of the route on Mark’s Garmin (what did we do before GPS watches ?) so the couple of time we wondered of course we were made aware by the watch and we turned around and continued on the right track. Not having this would prove to be the undoing of a few runners because although the course is predominately on the Mundi Bindi bike trail ( https://www.mundabiddi.org.au/ ) eventually you have to leave the trail and return to the road and ultimately the train station. Some runners missed that turn and ended up in Jarrahdale , luckily the two runners in question where able to blag a lift to Serpentine and still made the train in time, after running over 40 kilometres, outstanding job ladies. Some runners thought were less fortunate and my mate Adam was unable to make the train in time, missing it by nearly 10 minutes. He was given a left back to the start and had to endure a slow clap as he arrived , rightly so of course. He was eventually allowed to take food from the tukka table but there was grumblings of discontent from the runners who had completed the course, these was talk of banishing him to a separate part of the park, as I said earlier we are a cruel lot us runners .
The best Deli in Serpentine.
You’ll notice in the image above no sign of Jeff, we had left him to his own devices about 5k from the finish as it was every man for himself at that stage and me and Mark fancied a Mocha before the train. Jeff did make the Serpentine Train station show below (far right) but was still smarting over the whole affair and will probably leave a lot earlier next year, a lesson learned.
All the runners bar the 5 DNF and TB who cut it very, very late (as usual!)
The Australind Train on it’s way to Bunbury via Serpentine Station, 10:29am; 8 minutes late I seem to remember.
The train ride itself is a bit of an anti-climax due to a number of factors. One, it takes an ‘as the crow flies ‘ approach to travel between the two stations, funnily enough, and two, it is a lot quicker than us runners ! The journey itself takes about 12 minutes for the 18km or so distance. Thus you just about sit down , get comfy, before it time to get up again and leave the train, not even time for a cup of tea from the buffet (which was actually shut this year anyhow?) No worries, we had organised for everyone to bring tukka for a post run debriefing because we all know that runners love talking about running as much as running.
Irwin and I enjoying the moment just before the train arrives.
I need to give a big shout out to Irwin Swinny who kick started the Choo-Choo this year after a leave of absence in 2019. He set up the Facebook page and, with his influence, we had a record turn out. With Irwin’s help I feel this event can go from strength to strength with more and more people experiencing the stress of racing a train. He has an excellent podcast, Stimulate Run, that is well worth a visit ( https://anchor.fm/irwin-swinny ) ,you’ll be surprised who you can listen to.
Best thing about running , is talking about running after you finish running , over cake ! Look’s like I’m doing all the talking for a change ?
So at the moment the record for the last to leave will stand at 7:22am, albeit with an asterix for the short course option. We later found the 2k loop we missed was runable it’s just not part of the Munda Biddi anymore as this is built mainly for bikes. Sam Hoffman ran the fastest time for the day albeit stopping his watch when waiting for his running partners. Still outside the course record set in 2018, 2hrs 27mins by Allister Caird, an average of 4:11min/k. At that pace you could chance your arm and leave at 8am and pry the train is a few minutes late, not that would be a story worth telling !!!!
Footnote: After this adventure my good friend Amy (wearing purple in the picture above) decided she would do the Choo-Choo in reverse. This meant catching the train from Perth to Serpentine, running to North Dandalup and then hanging around at the local servo’ station before catching the train from North Dandalup back to Perth, in the afternoon. Of course you could kill time by running longer , the possibilities are endless. Amy did report that there is a lot more elevation running it backwards and the hill up the scarp is a killer. Of course this then lends itself to a double Choo-Choo but the logistics would be quite complicated. It it to be noted one runner ran from Serpentine to North Dandalup , starting before 2am , and then ran the Choo-Choo. (well done Chemie Banger) I’m calling this a Choo-choo-choo; ultra runners always find a way to push the envelope, I suppose that’s the point ?
This weekend it’s the annual running of the runner versus train and all are welcome. The facebook page is a good place to start if you need to find like minded runners and need company or information :- https://www.facebook.com/events/1288649481324896
The concept is simple, we are runners after all, simple folk. All participants self seed by leaving North Dandalup train station giving themselves enough time to complete the 35k trail to get to Serpentine train station by 10:21am, to get on the only train of the day, returning to the start. Miss it and you’re snookered , faced with a 18k walk of shame back to the start on the road or a 35k return run on the trails, making for a big day out !
Over the years we have never had anyone miss the train but it is to be noted on the first running a runner was discarded and ordered back to the start when the group realised they would be unable to catch the train if they continued at their current pace. Unfortunately for the aforementioned runner they was not trusted with the car keys and thus had to wait, in their running gear, for the rest of the runners to return via the train. Needless to say there were words exchanged apparently. Please note I was not part of this inaugural running and can only blame Simon Coates for what transpired. He will gladly tell the full story if requested.
Over the years the latest we have left North Dandelup is 7am and we have always finished at Serpentine in good time for a Brownes Mocha but this year there is talk of a 7:30am departure, I may be able to bring that back to 7:15am but this will leave no margin for error. Normally we complete the 35k in around three hours, with a 10-15 minute water stop.
The trail is well marked and part of the Mundi Bindi trail so keep a look out for the signs and you will not get lost, well probably not; the GPX file is available on the facebook page. It’s best to buy you train tickets online but note you cannot buy them on the Saturday apparently, no worries you can buy them on the train of course, so bring cash. The train from Serpentine to North Dandalup is a disappointingly quick, event after taking so long to run the course, but the train cheats of course by going in a straight line , as the crow flies so to speak. This is probably a good thing for the rest of the passengers as we are not the most sweet smelling people after three to four hours of trail running.
So to sum up , come along this Sunday , start whatever you want but be at Serpentine for 10:21am for the train back. Bring food and we’ll all have a picnic at North Dandalup station before returning to Perth, or Serpentine to pick up stragglers ?
Train timetable
Make sure you go North or you’ll end up in Albany,.
Choc milk time at the Deli, job done.
I’ve attached the 2018 post on the event to get your juices flowing…
Right a quick post on the 2018 man versus train race where we leave North Dandalup train station and run the 35k to Serpentine train station and catch the only return train back to the start. Miss the train and you have a 18k run on a busy road or a 35k trail run back to North Dandalup. !!
The Serpentine train leaves North Dandalap at 10:20am so we decided this year to leave a tad earlier than previous years due to the various running injuries we were all embracing. Calf strains, Achilles issues, carrying too much weight (I’m not sure this is an injury Barts!) and good old Plantar Fasciitis to name a few. Thus at 6:40am we set off up the scarp, mainly due to Bart’s insisting we get a move on as he really wasn’t ready for a 35k sprint to the finish. He had got lost last year when he was dropped halfway up the scarp and had to run a lonely thirty or so kilometres to the finish. This year he was determined to stay the course and refused to leave a key hidden on the car so if he got lost he knew I’d have to find him and my lift home. Little did he know I had arranged alternative transport if we ‘lost’ him. In the end he made it and ran a large proportion of the run with us, complaining most of the way of course. I don’t think Bart’s like any hill in any direction, up or down, as both seem to set him off on a tirade of abuse. This from a man who loves trail running ?
The photo below shows the starting line up for 2018 taken at North Dandalup train station, funnily enough we were the only people about early on a Sunday morning in the country. I managed to persuade five ‘newbies’ to join us and supplied all of these with a GPX file of the course as I didn’t want them to suffer the same fate as Bart’s from last year, bless him.
So off we went up the scarp, which is a road section and probably one of the hardest sections of the run as you’re in danger of getting collected by mad country drivers cutting corners. Thankfully this year it was very quiet and I don’t remember seeing any cars, which is unusual, they were probably all still in bed after the West Coast Eagles, a local footy team, managed to sneak into the Grand Final the day before. As you can see from the elevation below the start is a challenge but the finish is ‘to die for’. It was a this point last year we lost Bart’s (the start not the finish.) and history repeated itself with Mark, a new runner from Brisbane, dropping off the pace early and, in Choo-Choo tradition, left to fend for himself. I felt a small amount of guilt but this was quickly forgotten when I realised the task ahead and I had supplied Mark with a GPX file of the course , so he had no excuse to get lost.
Choo-Choo run elevation. It’s all about the finish….
The conditions this year was perfect and we had given ourselves more than enough time to finish by leaving probably half an hour earlier than the year before. This certainly made the journey less stressful than previous years and we settled into a good rhythm with enough pace to complete the task at hand but not enough we couldn’t natter away discussing a plethora of topics and generally putting the world to rights. We as a group splintered early which seemed silly truth be told as it wasn’t a race and there seemed no point running a few hundred metres infront of each other. I ran with Jon, because he had the GPX route loaded into his Garmin 310, and Liam for conversation. (with Bart’s always a few hundred metres behind us complaining about something?) The three of us eventually caught up with the two Mark’s at the ‘drinks stop‘. I say drinks stop in italics because there was no drinks. Simon had hidden a carton of water and a box of Gu’s behind a tree but it seems these country people are resourceful with good eyesight because there was no supplies to be seen. Not a problem though but it did the make the last 5k or so a challenge as we were into the ‘dead zone’ (over 32k) with little water and no nutrition, a good test of your bodies capabilities to survive on it’s won internal fat resources I suppose. Luckily the last 10k is predominantly downhill so you can sort of ‘fall‘ to the finish line. ( It is to be noted this year Trish refused to bake for us which made the return trip to Dandalap a bit of an anti-climax as the reward of Trish’s baking (which is awesome by the way) would not be there to greet us, in the end we made do with McDonalds pancakes but thrust me they ain’t the same!, anyhow I digress.)
After regrouping with the two Mark’s the group of five set off to the finish and the conversation continued to improve with numbers. The highlight of the last part of the run was most of us falling prey to the only puddle on the whole course, how does that happen ? Mark C,. attached it with gusto (he’s Scottish you know and use to large expanses of water !) and nearly went in, this made me more cautious but it was to no avail and I ended up in the same situation, soggy socks and shoes for the last 10k or so.! Once we started to descend of course it was ever man for himself and Mark C. probably set the record for the fastest kilometre with a 3:10 down the steepest part of the hill. He was very excited and reported feeling a runners high as he snowballed down the hill at speed, more probably he was just totally knackered as we had all just ran just about 35k on a few sips of water.
It’s hard to put into words the run itself as it really was just about the perfect day. A good distance, beautiful trails and great company rounded off with Brownes Mocha and a danish at the Deli. Chuck in a train ride where the guard announced to the whole train of our adventures as we boarded and departed and the day really couldn’t of got any better. Talk at the Deli (see below) centred on next years departure time as we had plenty of time to relax at the deli before the train, well most of us that is. If you remember at the start I mentioned Mark from Brisbane getting dropped at the 3k mark, you’ll see he’s not in the photo below. We all thought he was gone and I had even arranged at the Deli to let him know we’d drive back and pick him up, save him the 18k walk back to the train station. Well he made it with 3 minutes to spare, albeit the train was late as usual so he could have probably stopped at the Deli for a danish.
At the Deli after a Brownes Mocha and a Danish, life really is that simple sometimes! (Notice no Mark from Brisbane)
As you can see from the photo below taken at Serpentine train station Mark is back into the fold and happy to be there, he currently holds the record for cutting it closest to missing the train, probably beating Trailblazers record set a few years ago. I’m sure Jon can get closer with a bit of effort ? Honourable mentions must go to Allister Caird who set a course record running the route in 2hrs 27 minutes, thats a 4:11k average, sub 3 pace for a hilly trail run, Boom! He could have left nearly as hour after us and still made it. Nigel also went well considering he twisted his ankle at 15k and ‘hobbled‘ to the finish in good time, a big call as if the ankle had given way completely it would have been a long night on the trails. Of course Mark gets a mention for running the whole route by himself under the stress of a potential long walk back to the car. He looked relaxed when he finish and puts his time down to this was his first trail run back in Perth, he’s from Brisbane you know. Bart’s also went well after we dropped him just after halfway, we actually dropped him earlier but always made sure he could see us, sort off. At least this year he ran the whole course after his miracle run last year.
At the hub of Serpentine, the ‘bustling’ train station. That’s a lot of smile , while I’m putting on my best ‘just finished 35k grimace’ face…
Right that’s the Choo-Choo for another year. I’ll try and drum up some more enthusiasm next year as if you live in Perth you really need to do this run. We all agreed we’d leave later next year but the departure time is personal to your ability and general fitness and also if you want that added bonus of really ‘racing a train’ and trying to cut it closer than Mark, from Brisbane’s, valiant effort of three minutes to go. Up for the challenge ? All aboard…..
This Furloughed Friday trail time was on the Bibbulmum Track . The Bibbulmun Track is one of the world’s great long distance trails, stretching 1000km from Kalamunda in the Perth Hills, to Albany on the south coast, winding through the heart of the scenic South West of Western Australia. ( https://www.bibbulmuntrack.org.au/ ) We planned a 30km run on some challenging single track including some serious climbs, with beautiful scenery. As you can see from the image below it was a great day for a trail run.
Start of the Bibbulmun track.
For this adventure I was accompanied by Adam, Jeff and Rob and we happily skipped off into the wilderness, excited about the trails we had ahead of us. The plan was to get Mundaring Dam and the infamous Golden View. This was a route I had run alone three months period and it just about destroyed me. I was hoping after 10 weeks of ‘furlough Fridays’ I would better prepared and easily ‘gobble up‘ this challenge. If nothing else it wasn’t raining which was a good start and starting earlier I wouldn’t be racing the sunset, which without a head torch is always stressful.
The usual suspects. Adam, Rob , Jeff and myself.
The video below shows some of the climb after the camel farm, it was great to run down this track but in the back of our minds we always knew it would be a different story on the way back. Funnily enough it wasn’t that bad coming back, which is unusual of course. It may have been we knew we were close to the finish and you can always find something when you can ‘smell the coffee‘ so to speak. (with pancakes of course.)
The lads halfway through the last climb, still with a few kilometres ahead of us, joy. Rob was struggling but as he was the designated driver, and had the car keys, he knew we’d never leave him ! He had missed a few Friday trail runs with injury and there’s no where to hide on the trail if you’re short of fitness, especially if your running buddies have been running trails weekly. Rob certainly knew better than to give me his car keys.
Lesson to self, when you’re tired and near the end of a three hour plus run , do not try and use a Go Pro, it never ends well and this video shows why ! Please excuse the language at the end. This was my second stack of the day and something I need to wo rk on with the Irrational South ( http://irrationalsouth200miler.com.au/ ) and Delirious West ( http://deliriouswest200miler.com.au/ ) races coming up, both 200 Miler’s with plenty of opportunity to spend time ‘eating dirt’ ! The last time , and only time, I attempted a 200 miler earlier in the year I was eventually undone by too much time horizontal on the ground with quads seized solid. Rookie error really with poor hydration and nutrition choices leaving me totally empty of fuel, resulting in legs that just couldn’t run or lift high enough to avoid the roots and rocks you find running trails. There was also my lack of preparation and missing mental toughness that all culminated in a DNF. No worries, I’ve learned my lesson and will be better prepared in October this year. (Assuming I can get over the border to Western Australia after the event ?)
The day was another great trail run , bar the two stacks, and it’s always nice to run without the constant worry of current pace, average pace and overall time, the constant indicators of a road runner that can sometimes take away the beauty of what we do. On a trail it’s all about the experience of being ‘out there’ , yes we spend more time stopping for photo opportunities or just to take in the scenery around us but the benefits are the added effort it takes to stay vertical, watching every step, and also the core workout you get as you constantly adjust to the terrain, something you don’t experience on a straight piece of concrete. Everybody needs to get lost once in a while, what’s the worst that can happen ?
Climbing mountains will build strength in the legs but it’s actually the downhill running that will do more for strength than uphill running. When running downhill runners can experience forces up to five times their body weight with each footstep. Running on level ground or going uphill the forces are “only” two to three times body weight.
Downhill running also involves eccentric loading of the leg muscles particularly the quads (thighs). This means the muscle is lengthening as it’s contracting. Eccentric contraction cause more muscle damage than regular contractions thus signalling the body to become stronger.
In effect, trail running provides better strength training benefits for the legs compared to road running.
Trail running also challenges coordination, agility and balance more so than running on roads, especially if running on technical trails full of rocks, roots and uneven terrain. Avoiding falls, negotiating steep slopes, cutting around sharp corners and landing on unstable surfaces all help build athleticism in trail runners.
This is the category where trail running really excels when compared to other forms of exercise. “Green” exercise or working out in the outdoors offers many benefits you can’t get in the gym. In our wired world full of electronic devices getting a run in nature is a great way to reduce the mental stress from being connected 24-7.
Here’s how trail running can help you beyond just physical fitness:
Improve your mental health.
Increase vitality, energy and positive engagement.
Reduce tension, confusion, anger and depression.
Provide greater enjoyment and satisfaction so you’re more likely to repeat the activity at a later date.
Make you more creative.
Exercising in the outdoors also optimizes your circadian rhythm helping you sleep better. And getting a good night’s sleep on a consistent basis is a cornerstone of good health. Poor sleep habits can lead to a host of problems both physical and mental. (Not to mention that running up and down hills will tire you out enough to sleep well.)
