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FitMind FitBody Podcast

Had a great chat to Michelle Frost which we recorded for her FitMind FitBody podcast. Here’s a link to the episode.

 

https://fitmindfitbody.co/episode-338-kevin-matthews-from-cornwall-to-ultra-marathons-a-journey-of-passion-and-community/

 

It’s worth a listen as Michelle and I talk about all things running albeit I must warn you I tend to go on and Michelle is far too polite to cut me short.

As well as listening to runners Michelle is also an advocate of mind training in a similar vein to my good friend Rob Donkersloot from Mind Focused Running ( https://mindfocusedrunning.com/ ) . This is a subject, as well as nutrition, ignored by a large majority of coaches.

If you are serious about improving your running you need to speak to Rob or Michelle and they can ‘train your brain’ which also has positive ramifications outside of running of course.  Rob particularly encourages meditation which he believes aids in nurturing the continued love of running and I have worked with Rob in the past to help me push though the negative thoughts that all ultra runners are faced with during any event.

I have a feeling I’m going to need all his teaching on the last few laps of the Bibra Lake marathon in four weeks time.. my quest for sub 3 number 33.

What Is Mindful Running and How Do You Do It?

With mindfulness more mainstream than ever, experts demystify the concept.

Part of the appeal of running is how mindless it is—just one foot in front of the other. But what if you could make it more mindful? It’s easy to talk about that in theory (people have been touting mindfulness for years), but it’s more difficult to do it in practice.

Science is catching up with theory, though, proving that mindful running is not only legit, but also something that any runner can benefit from. For example, a 2016 study published in Translational Psychiatry shows that combining directed meditation with running or walking reduced symptoms of depression by 40 percent for depressed participants. What’s more, a 2020 study published in Neural Plasticity found that mindfulness training can even give your endurance performance a boost.

Which is partly why some of the biggest athletic brands in the industry have gotten on board. In 2018, Asics launched the world’s first “blackout” track to train the mind; in an on-site experiment, led by professor Samuele Marcora, Ph.D., the director of research at the University of Kent’s School of Sport and Exercise Sciences, and Jo Corbett, Ph.D., lead researcher at the Human Performance and Health Research Group at The University of Portsmouth, they found that psychological factors (such as sight and sound) have a significant effect on endurance performance.

Nike also partnered with Headspace on a series of audio-guided mindful runs via the Nike+ Run Club app; Lululemon dropped their #letyourmindrunfree campaign—complete with an 8-week 10K running guide and 14-week half-marathon guide that include guided mediation; and Saucony launched the White Noise collection to honor the sport’s meditative effects.

The sudden push to make mindful running more mainstream has to do with helping athletes gain an extra edge. “It’s almost a last frontier in physical training,” says Headspace cofounder Andy Puddicombe. “I think there’s been this realization that there’s actually a whole domain that hasn’t been explored yet: the mind. And if you speak to any elite athlete, they will tell you that 90 percent of it comes down to the mind.”

What Exactly Is Mindful Running?

Mindful running is a vague term that means a lot of things to a lot of different people, but it really comes down to being present, says Chevy Rough, a mindfulness and performance coach. “It’s purely about being mentally connected within your movement and not being distracted,” he says. “Distraction can come in the form of other people, noise, technology, but it can also come in the form of cultural pressures. You know: ‘How fast do I have to go?’ ‘How far am I supposed to go?’ ‘What is the definition of a runner?’”

It’s important to differentiate between mindfulness and meditation, says Puddicombe. “When we meditate, we’re taking ourselves away from everyday life, away from activities, to actually pray in an environment where we can train the mind in mindfulness: how not to be distracted, how not to get caught up in thinking, how not to be put off of feelings of discomfort,” he says. “Then, when we go out and run, we’re taking whatever we learned in meditation and applying it.”

To run mindfully, then, you have to shrug off those external distractions and pressures and really listen to your body: What does your breath tell you about your body? How fast do you feel like going? “People connect to different things,” says Charles Oxley, a mindfulness and performance coach on the ASICS Sound Mind Sound Body team. “The breath is the obvious one, but some people connect with past memories or parts of their bodies with previous injuries, and those connections unlock the door for deeper connections within yourself.”

The point is to get out of the conversation you’re having with society and back into a one-on-one convo with your body, based on how much sleep you’ve gotten, how much you’ve eaten, how good that nutrition was, and where you’re at mentally. “The more connected to your running, the longer you’ll be able to keep running,” Rough says.

How Do You Run Mindfully?

Staying present in an activity that seems designed to help you zone out is way easier said than done. But there are ways you can physiologically prep your body for zen, and tricks you can try on the run to stay dialed in.

“The more connected to your running, the longer you’ll be able to keep running,”

Most importantly, there’s the cooldown before the warmup. The what now? Think about it: “Ninety percent of people lead very busy lives, with lots of stress and lots of pressure. When they come running to the gym on their way to or from the office, their thinking about deadlines, meetings, their families,” Oxley says. “They’re already in a stressed-out state, and then they’re going to enter the even higher stress state of exercise.”

To bring your body out of a stress state before working out, Oxley suggests assuming a formal breathing position (back up against the wall or lying down on the ground) and focusing on the breath. “I get my clients to think about deep breathing into the bottom of the lungs, really engaging their diaphragms,” he says. “It doesn’t have to be fancy, it’s just about slowing down the breath—and every time your mind gets distracted, you want to bring it back to that slow breath.” Unfortunately, this isn’t the kind of thing you can set your watch for; some people may chill out in five breath cycles, some might take ten minutes. “Focus on your breath until feel the difference,” Oxley says. “When you start to sense that calm feeling, that’s your internal chemistry shifting down some gears.”

If your intention is to run mindfully, you want to shed any anchor points (your GPS watch, your phone, your music) that might distract you. It doesn’t necessarily have to be for the entire run; “even five minutes can teach you something,” says Puddicombe.

Once you’ve shed those external distractions, stay present by focusing on two important questions: “How am I breathing?” and “Where am I looking?” It’s not about maintaining a certain breathing pattern, rather decoding your breath to determine where you’re at. Breathing too fast? Slow down. Feel like you could hold a conversation easily? Maybe speed up a bit. Try to breathe through your nose as much as you can. Mouth-breathing is a stress response, so focusing on nostril breathing keeps you in a more relaxed state. And keep your gaze soft and wide, toward your periphery, instead of focused, to stay in that chill zone, Oxley says.

You’ll start to notice more the more you stay in that zone, adds Puddicombe. “You definitely take in more around you; you notice more about your posture; you notice more about your technique; and you learn about your body,” he says. “And if we’re not learning, then we’ve learned something wrong.”

How to Keep Those Benefits Going

You can use the same breathing exercise from your preworkout cooldown for your actual cooldown. “You have to flush your system out after a run; you can’t go from a state of stress just simply standing still,” Rough says. The more you slow the breath down, the more you connect to the parasympathetic nervous system, which is responsible for rest and recovery.

 

Fisiocrem is a must have in your ultra box of tricks…

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

Great hydration.

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

Fractelhttps://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.

Fractel headgear, just ace.

Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )

Best running headphones EVER !

T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in.  It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong,  storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)

Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! .  ( https://coros.net.au/ )
Feel free to follow me on Strava.


Follow me on
Strava

or follow me on Instagram https://www.instagram.com/runbkrun/

or facebook  RUNBKRUNOZ

 

Marathon training week 4 and I need a down week.

Lighthorse Ultra 24 hours, second place, 190km

I gave myself four days off post Lighthorse 24 Ultra before lacing up again for the weekly Yelo run 5:30am Thursday morning. Five weeks later and I’m very tired, which is what you expect when you train for marathons. Week one post Lighthorse I managed 60km, then 126km ( 9 runs) for week 2, 125km (8 runs) week 3, 141km (9 runs) week four and finally 160km (9 runs) last week.   As you can see from the Strava extra below ( You use Strava right ? http://www.strava.com ) it has been a busy few weeks with plenty of long runs, elevation  and double days. I’m a big believer in all of these to improve fitness. There’s a reason professional runners run double or even triple days and also run a lot. Sprinkle in some pace and you’re away, while of course avoiding injury at all cost.

 

I’ve been busy since the Lighthorse 24 Ultra.

 

From a Run to the finish article last year  ( https://www.runtothefinish.com/ )

When you run twice a day, you’re reducing the time between sessions, which teaches your body to run on tired legs and to work through fatigue. Improving your total recovery time is part of this process as you also focus on what you do post run from the stretches to the nutrition!

At first since your body is not used to the extra effort it may feel difficult. Which is why like everything else in running, this is a slow and gradual process.

However, the good news is that your body will learn to utilize its mitochondria more effectively, resulting in less muscle fatigue. Now we’re talking!

Mitochondria are the powerhouses of our cells. They make most of the chemical energy needed to start and fuel the biochemical reactions that happen inside our cells.

Apart from this, when you run more than once every day, your enzyme activity increases. These enzyme activities are important for a lot of things in our bodies, like building muscles, digesting food, and getting rid of waste and toxins.

Benefits of Running Twice a Day

Running twice a day comes with a bunch of benefits, which shows why it’s so popular amongst elite athletes. Here are the advantages of running doubles:

1. Helps Increase Mileage

If you want to increase your weekly mileage, adding a second run one or two days a week will allow you to do so without needing to extend your long runs.

If you want to build up your endurance, it’s tempting to look for shortcuts, but there’s no better way than to run a lot of miles. Double runs let you do this without giving up a rest day.

2. Gives You an Opportunity to Run at a Faster Pace

Running twice a day allows you to have an opportunity to change your running pace and style between runs. This is particularly useful when you want to try doing a speed workout but can’t seem to set a particular day for it.

You do then try to do some speed work such as a fartlek or interval training in the morning, and go for your long run in the evening or vice versa.

3. Enhances Training Adaptation

If you double your runs you will burn more glycogen, and your body will need to adjust to this new state. You’ll also burn more fat, and your body will become better at using your glycogen stores.

Running in this glycogen depleted state, in turn, enhances and improves training adaption.

You will be able to recover more quickly, and over time, your tolerance for fatigue will improve. As you increase your frequency of aerobic exercise, your lungs and heart will grow stronger, improving your overall fitness level.

4. Allows for More Efficient Recovery

Running twice a day gives you an opportunity to go for an easy run, which is meant to facilitate recovery. The less demanding runs will aid in increasing blood flow to your muscles, giving your cells the oxygen, they want to recover.

By increasing the frequency at which your muscles get more oxygen, blood flow, and nutrients, you’ll recovery faster and more efficiently.

For me increasing distance is the key to improvement and double days help you get more distance, simple really. Pace isn’t as important when you’re building weekly distance totals. It’s all about getting more kilometres weekly. As you start to adapt to the twice a day running strategy you can add pace with the caveat of avoiding fatigue which will lead to injury. Week by week you will get stronger,  as a runner , as distance increases. There is no such thing as junk miles, remember that, they are all good.

Right, benefits of a down week are explained in this article below from Runners World.

When training for a marathon or other target race, you may assume–as Ryan Hall once did–that it’s best to reach peak mileage and hold it steady for many weeks. Doing so will ensure that you maximize your fitness and prepare optimally for your goal race, right? Perhaps not.

During a marathon buildup Hall used to train all the way through without taking a day off or significantly reducing his mileage. Recently Hall began incorporating weeks of planned lower volume and intensity into his training, and has found these “down weeks” leave him restored and able to tackle tougher training in the weeks preceding and following.

“Since I began my training this fall I have seen big improvements,” Hall says. “While my 62:20 [at January’s Houston Half Marathon] was nowhere near my personal best, it actually was a huge improvement from my half marathon in Philadelphia last fall.” After that race, Hall decided to skip the Chicago Marathon and coach himself. “I believe that incorporating rest and down weeks into my training will get me to the shape I hope to be in,” he says.

WHY CUT BACK?

Pete Rea, coach at ZAP Fitness in Blowing Rock, N.C., believes that regularly incorporating down weeks allows an athlete to complete successfully a full four-to five-month training cycle, avoid injury and ultimately make fitness leaps and achieve a higher level of performance. He cites as an example David Jankowski (right), a ZAP athlete initially resistant to the idea of down weeks, who has seen improvement and reaped benefits since implementing them into his training. Jankowski used to experience staleness and sometimes struggled to race his best at the ideal time. Last year, however, after dialing back his mileage every third week, Jankowski finished fifth in the 10,000m at outdoor nationals and set personal bests at 1500m, 3,000m and 5,000m.

Rea finds that his athletes’ workouts reach a higher level post-down-week, and he believes the planned rest helps his runners avoid unforeseen longer breaks due to injury, fatigue or overtraining. Robert Chapman, coach of Team Indiana Elite, agrees and uses down weeks for athletes who are slightly more injury-prone or who might get run down and overly fatigued with more weeks at high volume and/or intensity.

“Training is a progression,” he says, “essentially a stair-step pattern where after each block they are more fit and performing at a higher level. So the down week is a very important part of the overall training plan. It allows them to absorb the training they did during each block and prepare for even better training in the next block.”

WHAT EXACTLY IS A DOWN WEEK?

A down week is a planned rest week, with mileage reduced to a certain percentage of your peak mileage. The majority of runners find it most beneficial to drop mileage to somewhere between 50 and 90 percent of highest mileage, typically varying depending upon the frequency with which down weeks are taken. Rea’s athletes work in three-week cycles and run 15 to 20 percent fewer miles during their down week. For example, if they’d been running 100-mile weeks, they would run 80 miles during a down week. Chapman’s runners also cut back by 15 to 20 percent. Hall reduces mileage even further and runs approximately half the total volume of his highest week.

The frequency of down weeks varies among athletes but most reduce mileage once every three to eight weeks. Rea’s athletes take a down week every third week; he uses them as a means to increase mileage gently without overburdening the runner. Specifically, Rea’s runners’ mileage progresses slowly through repeating three-week cycles. The second week of their cycle is approximately 10 to 20 percent higher than the first week and the third week (the down week) is 15 to 20 percent lower than the first week. When the cycle begins anew a runner’s mileage in week one is about 10 percent higher than the previous week one. Chapman has the Team Indiana Elite athletes who use down weeks take them every fourth or fifth week.

Hall uses down weeks less frequently but has a steeper drop in mileage when he does take a down week. Every seventh week is a down week for Hall, an idea he adapted from the Bible. Hall explains, “In the Old Testament God commanded that every seventh year was to be a year of rest for the field where no crop was to be harvested. There is a reason why a field can produce more fruit when it has a year to just chill out, and I believe the principle is not only good for the field trying to produce optimum crop but also for the runner trying to produce optimal results.”Expect to feel bad sometimes during a down week says Pete Rea, head coach of ZAP Fitness. “Athletes often feel sluggish and have lower energy during this week,” he says. “Nonetheless I find the level of workouts is elevated thereafter, that workouts are more effective and staleness prevented.”

On the flip side, what happens if you find yourself feeling so refreshed at the end of the down week that you begin picking up the pace? While inadvisable to hammer easy runs and make them so taxing that they defeat the purpose of a down week, don’t be overly concerned if you find yourself running a bit faster than normal by the end of a down week. Hall finds that this often happens to him. “Our athletes typically do easy days on feel,” says Robert Chapman, coach of Team Indiana Elite. “So they might end up running a little faster on the easy day by the end of the down week. I am less concerned about that than dropping mileage 20 percent. Usually, even if the easy runs are a little quicker, they will still end up with fresh legs for the next week.”

Hall says, “How one feels during a down week is going to differ from athlete to athlete and also within each athlete. Each time you do a down week you are probably going to feel a little different than previous down weeks. Stick to your plan and see how you feel coming out of it. In the middle of one down week I was so wired with extra energy that I had to call a buddy of mine to have him reinforce to me the importance of resting even if my body feels good. He reminded me of all the hard training to come and how I just needed to bottle all my energy.”

WHERE TO CUT BACK?

During down weeks, cut out or shorten maintenance runs. Maintain quality, albeit at a reduced volume. This strategy helps to lessen the sluggish feeling that’s common during down weeks.

For example, during a typical week Rea’s athletes run a long run and two speed workouts. In contrast, when taking a down week they shorten the long run significantly and do only one workout. In addition, they remove a second run from one of their double days to achieve the total desired reduction. In the same manner, Hall cuts out all afternoon runs during this week and also reduces the volume of his workouts. Yet his workouts, while shorter, are sometimes at a slightly faster pace. For example, instead of the 12-mile tempo run he might typically do, he may run two 4-mile segments at a faster clip.

Chapman’s down week looks slightly different than most, as both workouts are removed. Quality is maintained in some form, though, as his athletes continue to do 100m strides once or twice a week for a neuromuscular stimulus. Mileage is reduced equally over all days with a bit more taken from the long run, in a fashion similar to prototypical down weeks.

YOU NEED A REST

Sometimes the most difficult part of taking a down week is having the discipline to back off when you feel yourself getting stronger and fitter. It seems counterintuitive to cut back when things are going well and progressing in the right direction. Hall suggests reminding yourself of all the hard training to come and that the rest week will enable you to get the most out of those important workouts that lie ahead.

“Resting takes confidence, courage and above all trust in your coach,” Hall says. (The last part is especially important if “your coach” means “you.”) Chapman adds, “I always remind the athlete that the primary goal of the down week is to have ‘fresh legs’ at the end. The volume and workouts we do often leave the legs heavy after two to three weeks of solid work. At the end of the down week, I want their legs fresh, so they can go right into another threeweek solid block.”

Finally, Hall cautions that “just because a down week is on the schedule for the following week, it does not give you permission to totally smash yourself in training in the week prior. If you go into a down week super-tired it is going to take the first three days just to get back to normal, and then you will only have the second half of the week to allow your body to absorb all the weeks-on-end training you have been doing. Find the balance of training hard but smart.”

So what type of runs have I been running I hear you ask ? I have been avoiding outright speed because at 57 years old the hamstrings and calf muscles are way past their best and I’m not interested in replicating my 5/10/21k best times, they are a distant memory. Instead I have concentrated on running at marathon pace or slightly quicker for as long as possible while keeping the heart rate under control. My long runs are either on trails or footpaths with the trail run being more time on feet while the footpath it’s more about a good pace, closer to marathon pace but not too close to be counter productive.

Over the last few weeks my pace has increased and it’s getting easier to maintain marathon pace, so whatever I’m doing it’s working. I also spend a large part of my training week in Bold Park, which is a mix of trails and footpath but lots of elevation, which is another good way to improve without running the risk of injury.

From  https://marathonhandbook.com/ Hill repeats are classic bread-and-butter workouts for distance runners and sprinters alike.

Running uphill benefits your cardiovascular and musculoskeletal systems, making it an effective and efficient way to combine speed work and strength training into one workout.

Runners can reap unique benefits from running workouts that involve hill repeat sprints and long uphill climbs at an endurance training pace. For example, hill sprints develop strength, speed, and turnover, while longer hills develop strength, endurance, and mental toughness.

So, if you need some support to turn your dread of running hills into motivation and excitement, keep reading for a list of 12 running uphill benefits.

12 Running Uphill Benefits

Running uphill has physical and mental benefits, and hill workouts can be one of the most effective components of your training program, particularly if you struggle on hills during your runs and races.

#1: Running Uphill Improves Your Cardiovascular Capacity

Running uphill strengthens your heart and lungs, boosting your cardiovascular fitness. If you take on long endurance uphill climbs, either up a long mountain run or on a treadmill set at a gradient, you can also boost your endurance by running uphill.

The oxygen demand from your muscles is higher when you run uphill, so your heart rate naturally rises1 and you have to breathe deeper and faster than when you run on flat ground. Therefore, hill workouts can strengthen your heart and lungs over time and increase your stroke and tidal volumes.

#2: Running Uphill Will Build Strength

Most runners know that strength training is essential to our training, but sometimes, we lack the motivation to hit the gym for squats, lunges, and deadlifts.

Running uphill repetitions can almost be equated to strength training leg muscles in disguise. It builds strength and power in the glutes, calves, quadriceps, hamstrings, and hip flexors. Increases in leg strength from hill running can translate to a more powerful running stride.

In addition to building leg strength, running uphill benefits your upper body and core. Proper uphill running form requires a strong arm drive. Also, to drive your knees up, you engage your core even more when running uphill than on a flat surface.

Runners don’t often consider the importance of strong arms, but your arm swing dictates the power and pace of your turnover, so be sure to pump those arms with power and conviction.

#4: Running Uphill Can Help Improve Your Running Speed

Hill repeats are one of the best speed workouts for runners of all distances, whether you are a sprinter or training for a long-distance race like a half marathon or marathon.

Attacking each hill rep at top speed is a great way to train your body to run faster without doing intervals on the track.

Moreover, the muscles used for running uphill are the same ones recruited for sprinting, so hill repeats can help condition your body for faster paces.

To boost your speed by running uphill, do high-intensity short hill repeats (100-200m) at near-maximal speed.

#5: Running Uphill Can Improve Your Running Form

One of the best benefits of running uphill is that it’s a more natural way to work on your running form than trying to consciously do a bunch of form drills.

Running uphill forces a strong knee drive, good posture, quick turnover, and a shorter stride, so you land more on the balls of your feet or midfoot rather than your heel.

Be sure to keep your chest up, back straight, core tight, and shoulders back as you run uphill. Don’t hunch over.

#6: Running Uphill Improves Your Running Economy

Studies show2 that running uphill can improve running economy and make you a more efficient runner by increasing your cardio capacity and aerobic energy production.

The better your running economy, the faster and longer you can run before being overcome by fatigue.

#7: Running Uphill Can Increase Your Turnover

Your turnover refers to how quickly your feet land when you run, so it’s another way to look at running cadence. Running uphill requires you to shorten your stride and take shorter quicker steps. 

This can help you increase your running cadence, one of two factors determining your running pace (the other being stride length).

However, unlike increasing your stride length, which has been shown to increase the risk of injuries, increasing your running cadence3 makes you faster and reduces the risk of injury. Win-win.

#8: Running Uphill Can Improve Your Race Performance

Who doesn’t want to run faster or set a new PR?

Studies show that incorporating hill training into your workout program can improve 4 and overall race performance.

#9: Running Uphill Can Reduce Your Risk of Musculoskeletal Injury

One of the risks of repetitive high-impact running is the development of overuse injuries. Your bones, joints, cartilage, and connective tissues are subjected to lots of pounding on flat roads, mile after mile.

Running uphill can reduce the risk of certain common running injuriessuch as shin splints and knee pain, because it recruits large muscles like the glutes and hamstrings and reduces the pounding impact and load on your bones and joints.

#10: Running Uphill Burns a Lot of Calories

If you want to lose weight or boost your metabolism, here’s some good news: Running uphill torches calories and can

#11: Running Uphill Adds Variety to Your Training Plan

Flat running every day can become a bit dull for some.

Hill workouts break up the monotony of a regular run. For example, running uphill on the treadmill with repeats at an incline is one of the best ways to pass the time and bust boredom.

#12: Running Uphill Makes You Mentally Strong

Let’s face it: hills are hard for any runner. However, running uphill benefits your mental game nearly as much as your physical body.

Running uphill builds grit and can help you develop the determination and formidable attitude you need to succeed as the runner you want to be.

Focusing on the many benefits of running hills can give you a much-needed willpower boost to give your hill workout your best effort. Remember, hills feel hard for a reason: they work!

 

First sub3 marathon August 2019. City to Surf. Can I get my 33rd in a few weeks. ?

So the first block of marathon training is done and dusted. Very happy with progress and the icing on the cake was picking up a pair of Saucony Endorphin Elites for $266 from Pace Athletics , who have a great sale on right now. ( https://www.paceathletic.com/ )  Everything is falling into place nicely….

If you want to follow my journey hop onto Strava and search on Big Kev in Perth WA or use the link at the bottom of this post. Same goes for Instagram and/or facebook.
Fisiocrem is a must have in your ultra box of tricks…

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

Great hydration.

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

Fractelhttps://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.

Fractel headgear, just ace.

Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )

Best running headphones EVER !

T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in.  It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong,  storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)

Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! .  ( https://coros.net.au/ )
Feel free to follow me on Strava.


Follow me on
Strava

or follow me on Instagram https://www.instagram.com/runbkrun/

or facebook  RUNBKRUNOZ

 

Marathon training is a slog.

I hear you Brenden, I hear you…..

 

There’s no getting around it , training for a marathon is a long, hard slog. Early mornings, long afternoons and late nights. Add in inclement weather (luckily not a problem in Western Australia bar the scorching heat of summer ) and what started out as a good idea can become a ‘grind’.  I always think about Brenden Foster’s quote when I get up for an early morning run and stumble out of bed on tired limbs,  before staggering to the first kilometre of my run. It’s at this point I always remember to ignore your first kilometre, it lies to you, you will loosen up and rarely, if at all, have I finished worse than I started. In fact I can probably count on one hand the number of times I have regretted a run and over twenty plus years of running,  consistently,  that is a very small number.

I’m a big fan of the ‘train hard, race easy‘ approach to training. Basically the harder you train the easier the final race will be, simple really. Of course you need to also run the tightrope of avoiding injuries or burn out which is where the easy runs comes in.  Runs where you just run for the pure love of running, no goal, no distance , just you and your thoughts.  You are always tempted to run faster than you should and this has been the downfall of many runners, not giving their body times to recover.  In my defence I do take a day off a week as I commute to work on my bike as you can see from my Strava (You are on Strava right? http://www.strava.com ) Highlighted in orange below.

As you can see from the image below I’m a big believer in double days and distance; sprinkle in some pace, avoid injury and you’re all good. Sounds easy right but you need to keep the fire burning, avoid the burn out that affects so many marathon runners. Personally I love the grind of marathon training as I feel my fitness levels increase and my daily runs start to finish quicker,  as I run faster.

Keep an eye on heart rate though, no point running quicker but finishing totally spent, remember a marathon is 42km (or 26 miles for our American and British Cousins). Heart rate is an indicator of how hard you are running , what gear you are in basically. As you get fitter your heart rate will drop, in essence you’re running at the same pace but in a lower gear which means you can go for longer.

A busy few weeks.

 

Adding some pace in preparation for Bibra Lake Marathon in 5 weeks.

I’m also a big believer in running at marathon pace as much as possible when you train for a marathon, this way your marathon pace becomes ‘normal’ and the heart rate should adjust accordingly. Running a marathon is all about maintaining a target pace for as long as possible, the runner who slows down the least usually wins.   Of course you also need to add pace, distance and easy runs.

Fatigue is another issue you will face in the middle of a marathon training block and fisiocrem is a necessity to ward this off.  I have been using fisiocrem for many years but recently started to use it daily, twice a day and the results have been staggering, No long do I winch when I bend over to tie my laces, all niggles seem to have disappeared and my legs feel fresher for longer.  There may be a placebo effect in there of course but it works for me and all I can do is recommend products I use.  ( https://www.fisiocrem.com.au/ )

Every runner needs this 'wonder product'.

An article by Toby Tanser in 2007 rings as true now as it did then. 

Although there are a number of prominent, unique coaches working with the elite Kenyan distance runners today, the cornerstones of the “Kenyan program,” for nearly all, revolve around running fundamentals that were commonplace in the British Athletics training system in the 1970s and ’80s.
Bruce Tulloh, Alex Stewart, and Peter Foster (brother to Olympic medalist Brendan) were three coaches who introduced the system that is still largely in place today. That the Australian phenomenal athlete, Craig Mottram, trains by these guidelines as well should tell us this is a system worth following.
Catherine the Great
The most consistent of Kenyan marathon runners has been Catherine Ndereba, who has used the same formula and training plan through her near decade-long marathon career that begun with a career-worst sixth place at Boston in 1999. She owns the remarkable record of winning a medal in every single championship that she has contested. “The first time I ran the marathon for Kenya, I won the World Championships,” she says. “Of course, running for my country is what counts; at the end of the career you are remembered by what you did for your country.”
Ndereba uses a lighter mileage than her peers, running only between 75 to 90 miles per week. “This way I can keep my body fresh, and recovered,” she reasons. The focus she puts on her key marathons is extreme to the extent she will not extend herself in any session, even tune-up races, when honing in on the big day. Thus, she often falls in the world rankings during her key tune-up period.
For a championship year, she runs a spring marathon with a twofold purpose: to prove to the selectors that she should be chosen, and also to test her body to see what aspects need working on. Her coach for her entire career, El-Mostafa Nechchadi, a charismatic Moroccan who once ran 2:10, likes to begin the program with hill training and strength work, yet never drifts too far from speed work that is event specific. This philosophy is shared with other Kenyan greats: “What’s the point of running 5K speed to race a marathon?” asks Lornah Kiplagat.
Intervals are typically long reps with short recoveries. Short recoveries are a hallmark of Kenyan training. Joyce Chepchumba used 30 x 400m sessions with little rest prior to bringing home an Olympic bronze in 2000. “Why? There is no rest in the marathon,” she says, when asked about recovery time. “When I do 400s, it can be 30 seconds of rest.”
Ndereba runs using this formula: 20 x 400m in 71-72 seconds, with a very short rest. She can pop off this session at any time of the year. Felix Limo rarely runs short intervals, but when he does–for example, a session of 400s–he “jogs” his 100m rest at a pace this author clocked at six minutes per mile!
All Kenyan women, and Ndereba is a champion at this, adhere to the notion of running easy on the easy days. “On easy days, if you start pushing then the next day you cannot give 100 percent,” says Olympian and 2:27 athlete Alice Chelangat. “And nowadays if you speed and it is not 100 percent, then you better say goodbye to have any chances to win races.”
Running with Ndereba on an easy session you will find the pace does not creep any faster than 7 minute per mile–slow considering her 5:17 per-mile PR marathon pace. Catherine is easily able to run a hard session one day and the next morning come out and burn a 10-miler at 6-minute pace. But she does not, and therein lies a Kenyan secret to success. It’s no different for most Kenyan men. Isaac Songok and Augustine Choge, for example, rarely break 8-minute pace on their easy runs.
For Ndereba, the long run, the meat of the program, is run at a slow clip. “Easy speed up to 22 to 23 miles maximum,” she says. Five weeks prior to Osaka, she ran 7:30 pace for 23 miles. Tegla Loroupe ran under a similar program.
Run Hard: Rest Easy
Looking at the training diaries of three 2:06 marathon runners, Martin Lel, Felix Limo and Josephat Kiprono, you find a three-week cycle of long runs that moves from 30K to 35K to 38K before reverting to the shorter distance. For many, the long run is often the highest quality run of the week. Paul Tergat said one of his 35K runs in preparation for his world-record marathon was not that far off race pace.
Rest is the most underrated word in the global running dictionary. Yet in Kenyan running, the best runners are the ones who best separate themselves from the outside world.
“You can’t be thinking about business (for example real estate) and concentrating on running,” explains Solomon Busendich, who won the ING Amsterdam Marathon last October. “Your mind must be clear.”
He cites the example of Boston Marathon champion Timothy Cherigat, whose life became so preoccupied with the wheeling and dealings of trying to build a gas station that his running career crumbled. The hotbed of Kenyan running, Iten, is a far throw from electric lights, busy calendars and the constant distraction of a typical American city.
So that’s week three of marathon training complete. Weekly totals of 125k, 126k and 142k have me feeling pretty good. My legs are starting to adapt to the faster pace and I am looking forward to the next three to four weeks of continued specific marathon training before a 10 day taper. After reading the article above I need to make a conscious effort to slow down on my long runs and easy days but it’s harder than you think. When you feel good you just want to run but sometimes less really is more.   
Post Bibra lake marathon I have penciled in my 11th Backyard Ultra at Birdy’s Backyard Ultra in August ( https://birdysbackyardultra.com.au/ ) before another marathon in October, the Perth Marathon.  ( https://perthrunningfestival.com.au/ ) . Then I’m aiming for the Feral Pig 100 miler in November ( https://feralpigultra.com.au/ ) before the end of year 6 Inch Ultra, my 15th time. ( https://www.6inchtrailmarathon.com/ ) Looking at that agenda I reckon I can sneak in a few more events ?  Maybe the Coast to Kosci ( https://coasttokosci.com/ ) late November, a few weeks after Feral, now that would be a challenge ?
The marathon show pony is back albeit briefly ?
The marathon show pony is back albeit briefly ? With Steve ‘Twinkle toes’ McKean in his favoured position, behind me !
If you want to follow my journey hop onto Strava and search on Big Kev in Perth WA or use the link at the bottom of this post. Same goes for Instagram and/or facebook.
Fisiocrem is a must have in your ultra box of tricks…

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

Great hydration.

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

 

Fractelhttps://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.

Fractel headgear, just ace.

Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )

Best running headphones EVER !

T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in.  It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong,  storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)

Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! .  ( https://coros.net.au/ )
Feel free to follow me on Strava.


Follow me on
Strava

or follow me on Instagram https://www.instagram.com/runbkrun/

or facebook  RUNBKRUNOZ

 

Sub 3 marathon, number 33.

Rookie error… play about with your watch after the finishing shot.

The image above shows me at the end of what is probably my best ever race, a third place at the Fremantle half and a 56 second PB for the distance. I didn’t know it at the time but I would never run that well again, this run was the pinnacle of my running career.  The funny thing was before the race I was close to not even starting as I so fatigued from the previous few weeks training I was worried I’d embarrass myself. In the end I rocked up very late to the start and decided I would run with the lead group, whatever pace that was, and hang on. I expected to get found out quickly and jettisoned off the back but what happened was quite the opposite and I ended up leading the way until the 18km mark when two far better runners decided it was time to change gears. Unfortunately I had been in top gear for a number of kilometres and had nothing in response, pity as I had already rehearsed my winners speech during the previous few kilometres.

Looking at my Excel sheet detailing my training for the end of 2016 (always have a backup incase Strava is highjacked by the Russians !  http://www.strava.com) you can see I was busy, very busy.  Races are highlighted in blue, personal bests in red and wins in gold.  Red numbers indicate the number of kilometres at sub 4min/k pace.  This was a magical time in my running career, so many pb’s and a few wins, even a second age group at the World Masters Marathon in Perth. (7th overall) .

Leading into the Fremantle Half I had weeks of 104, 167, 164, 191, 149 and over 110km in the week of the race. I was so tired going into the race but somehow pulled off the run of my life of a 18 week intense training block including races every few weeks.  So is the secret of running just run a lot and race a lot. Well yep, it looks like it is.

I was a very busy boy at the end of 2016.

Unfortunately in 2017 I picked up a bad calf tear and my PB days were over . The start of the year went well enough although my times had slowed , especially Darlington Half where I had a PB of 1.17 in 2014. I ran the Bridges 10k and finished well enough but hung around for the awards ceremony where I won a bag for an age group win. In that time Mark Lommers brought me a cappuccino. The kicker was we had to run 3km back to showers and I ran with the bag. Dehydrated and running holding a bag didn’t end well and I somehow pulled my calf in the shower. This was then compounded by trying to stretch it out a few days later as I was desperate to run the Bunbury marathon later that week. I think I turned a tear into a bad tear confirmed by a scan.

 

A dodgy Cappuccino finished my running career.

A bad case of Plantar Fasciitis in 2018 was the final nail in the BK PB train, albiet I managed a win at the Australia day 100K and the Peninsula 10k before injury came calling . At 50 years old my days of running PB’s, for any distance under 100km , were over, this is when I found ultras.  Three wins in 2022 at a 24 hour event, a 100km and a Backyard Ultra justified my move to the Ultra distances but I never thought it would be an all or nothing choice. ?

Well for the next six or so months I’m back into the world of marathon running starting with Bibra Lake in July and then Perth Marathon in October. ( https://perthrunningfestival.com.au/ ) Can I go sub 3 one more time at 57 years old ?  Maybe but one thing for sure, if I do I won’t be mucking about with my watch for the finishing photo !

2018 Darlington half,  one of my last ‘fast’ events. Good for 4th place.

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 injuredThis 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.

The article below was written by Reid Coolsaet a top ranked marathoner in Canada. At the Scotiabank Toronto Waterfront Marathon last September his time was 2:11:23 – the fastest by a Canadian in 24 years. Reid spent time in Kenya at Iten, the breeding ground for running superstars. The article is good in that it emphasises all the things I talk about on this blog. As I have said many, many times running is not rocket science,  just common sense really and lots of hard work.  To run faster you need to look at the people who are running the fastest and learn from them, try to be more like them. The main points (for the lazy readers amongst you who won’t finish this post!) are consistency, train hard, rest hard, soft surfaces, group training, proper warm up, nutrition and Hakuna matata

 

Kenyan distance runners have been dominating the world scene for more than 30 years. Just last month, a Kenyan, Mary Keitany, was the first woman to break one hour and six minutes in the half-marathon when she set the world record at 1:05:50. Last year, Kenyan men won four of the five world major marathons and lay claim to 60 of the top 100 ranked marathoners.

An astonishing 239 Kenyans broke two hours and fifteen minutes last year in the marathon. (By contrast, Canada had three under the same time – and that was a good year for us.) Factor in the population of the two countries (Kenya, 39 million, Canada, 34 million), and it’s evident just how excellent the East African country is at producing world-class distance runners.

As a marathoner, I wanted to observe first-hand how these great athletes were training and living. For one month this winter, I went to Iten, Kenya, and immersed myself in the culture of Kenyan running. Iten is a small town of 4,000, about 300 kilometres northwest of the capital, Nairobi, and is home to many of the world’s best distance runners and hundreds more who make a living winning road race purses.

It’s not a coincidence that the rural town sits about 2,400 metres (about 8,000 feet) above sea level where athletes benefit from training in thin air. I soon learned, however, that there are many other reasons why Kenyan runners dominate. Here are some tips that all runners can incorporate into their training in order to run like a Kenyan.

Consistency. Running – a lot – is the key to distance running, and the Kenyans are no exception when it comes to logging many kilometres day in, day out. Most of the runners I met run at least twice a day but some run up to three times. If you can squeeze a few more kilometres into your week, without compromising quality, you will reap the benefits.

Train hard. The motto “train hard, win easy” is exemplified by Kenyan runners. If you want to run hard come race day, it’s best to prepare with some sort of speed session (intervals, fartlek, tempo) one to three times a week to get used to the specific effort of your race pace.

Rest hard. After bouts of hard training it is vital that the body has time to repair and recover for the next training session. Kenyan runners incorporate naps into their days and get to bed early. Plus, they don’t run hard all the time; most people would be surprised on how slow they run their recovery runs. Make sure you’re not running hard every day and take it easy the day or two after a hard run.

Soft surfaces. Running on dirt trails rather than pavement is much easier on the body. When I was in Iten, all of my running was on trails and dirt roads (of course, this is easy to do when there is only one paved road in the area). Seek out soft surfaces for most of your running, and your body will thank you.

Group training. Seeing a Kenyan run alone is the exception to the norm. Kenyans run in groups during speed sessions as well as their easy runs. Running with a group can provide that extra push during hard runs and it can help keep the easy runs leisurely with chit-chat. Many running stores offer group runs if your friends are too lazy to join you.

Proper warm-up. Many times while I was running with Kenyans I was surprised how slowly they would start off. It’s best to ease into your runs, and it is especially important to do some easy jogging before any type of speed session or race.

Nutrition. In Iten, a 100-mile diet would seem absurdly long. Kenyans eat fresh food that usually comes from small-scale farms in their region. Ugali (a cornmeal dish) is their staple carbohydrate of choice and is served with beef or chicken stew and veggies. It’s important to replenish carbohydrates and protein soon after a run and get the proper fuel into your body.

Hakuna matata. The Lion King popularized the Swahili phrase “hakuna matata” which, loosely, translates to “no worries.” Kenyans keep stress to a minimum by embracing hakuna matata in their everyday lives. It’s important to leave stress behind to allow your body to perform at its best, and sometimes the best way to relieve stress is to head out the door for a run.

Throughout my month in Kenya, I gained fitness, but more importantly, I came away motivated and inspired. To test out my fitness I went to Belgium to compete in a 10-kilometre cross-country race where I surprised myself with a fifth-place finish; the rest of the top eight were African. Training with the best runners and taking advantage of altitude training allowed me to perform much better.

Marathon Training & Performance: Sub 3h Dataset

Since commencing personalised training programs in 2009, the Front Runner coaching team has been primarily focused on assisting both recreational and competitive runners competing in events ranging from 800m to the Marathon, as well as Full and Half Ironman Triathlon.

Over time, the tracking of data (through GPS and online training software) and personalised exercise prescription based on the runner’s individual goals and training history, has allowed for empirical data to be compiled from our ever-growing database of motivated and goal-driven runners. As our database grows, we continue to observe certain trends in the data that help guide our coaching team towards more accurate and effective exercise prescription.

As well as a strong scientific element to data tracking, working with a team of nine engaged coaches all with individual experiences and qualifications has enabled an excellent structure to develop hypotheses on further improving exercise prescription. With the popularity of the Marathon continuing to increase in recent years, we have updated our dataset from 2018, focusing on those runners who have broken the magical 3h barrier.

 

3 of our Sub 3h Marathoners: Toni (2.43), Miki (2.55) & Yi-Jin (2.59) during the 2017 Perth C2S HM

As of March 2020, 91 Front Runner athletes on an individual exercise prescription have bettered the 3hr marathon. The aggregation of this many athletes at a high recreational marathon standard, in combination with monitored training prescription, has allowed us to identify some strong data trends. We hope that awareness and knowledge of this data will continue to help our Front Runner community progress towards their individual goals, as well as educated fellow runners and coaches interested in enhancing performance in recreational Marathon populations.

Through Training Peaks software, we analysed the data based on what we believe are two key principles for successful distance running and how they related to Marathon performance (goal time):

  1. Anaerobic Threshold: Measured as their best 10k race time within 12 months of their goal Marathon
  2. Volume: Peak 4 week mean volume within the final 3 months of their goal Marathon

A 10km race is a practical estimate of the anaerobic threshold (the upper limit of how well the body can sustainably use oxygen for energy – read more HERE). The lower the 10km time, the higher the anaerobic threshold and the more effectively the runner can utilise oxygen for aerobic metabolism.

The peak mean volume the runners were able to sustain for four consecutive weeks in the lead up to their Marathon is a practical indication of their muscular endurance. As running is a weight-bearing activity, covering 42.2km’s requires significant muscular endurance. Four consecutive weeks were chosen to ensure the volume was a sustainable peak and not a once-off.

Of the 91 Front Runner athletes to have officially broken 3h for the Marathon, objective data was available and collated from 65* of these athlete’s performances. *multiple sub 3h Marathon’s from the same athlete have been included.

Figure 1: Each runners 10km pace & Marathon pace was plotted against their weekly volume (n = 65)

 

Figure 2: As training volume increased, the difference between 10km and Marathon race pace decreased.

 

Full Data Set 

n = 65
Volume (km/week) 10km time Marathon time
Min = 66 Slowest = 40.30 Slowest = 2.59
Max = 170 Fastest = 29.26 Fastest = 2.14
Mean = 120 Mean = 35.01 Mean = 2.43

 

Males Only

n = 58
Volume (km/week) 10km time Marathon time
Min = 66 Slowest = 40.30 Slowest = 2.59
Max = 170 Fastest = 29.26 Fastest = 2.14
Mean = 120 Mean = 34.51 Mean = 2.43

 

Females Only

n = 7
Volume (km/week) 10km time Marathon time
Min = 77 Slowest = 38.30 Slowest = 2.57
Max = 145 Fastest = 34.40 Fastest = 2.34
Mean = 119 Mean = 36.29 Mean = 2.47

 

Sub 2h 20min

n = 2
Volume (km/week) 10km time Marathon time
Min = 150 Slowest = 30.32 Slowest = 2.19
Max = 170 Fastest = 29.36 Fastest = 2.14
Mean = 160 Mean = 30.04 Mean = 2.16

2h 20min = 2h 29min 

n = 6
Volume (km/week) 10km time Marathon time
Min = 140 Slowest = 32.30 Slowest = 2.29
Max = 170 Fastest = 29.26 Fastest = 2.22
Mean = 159 Mean = 31.23 Mean = 2.26

 

2h 30min – 2h 39min

n = 13
Volume (km/week) 10km time Marathon time
Min = 90 Slowest = 35.54 Slowest = 2.39
Max = 160 Fastest = 31.12 Fastest = 2.32
Mean = 136 Mean = 33.52 Mean = 2.35

 

2h 40min – 2h 49min

n = 22
Volume (km/week) 10km time Marathon time
Min = 90 Slowest = 37.15 Slowest = 2.48
Max = 165 Fastest = 33.20 Fastest = 2.40
Mean = 121 Mean = 35.11 Mean = 2.44

 

2h 50min – 2h 59min

n = 22
Volume (km/week) 10km time Marathon time
Min = 66 Slowest = 40.30 Slowest = 2.59
Max = 140 Fastest = 34.50 Fastest = 2.50
Mean = 94 Mean = 36.59 Mean = 2.55

Breaking the Sub 3h Marathon (2h 55min – 2h 59min)

n = 15
Volume (km/week) 10km time Marathon time
Min = 72 Slowest = 40.30 Slowest = 2.59
Max = 140 Fastest = 35.36 Fastest = 2.55
Mean = 97 Mean = 37.14 Mean = 2.57

 

Primary Observation

The clearest trend from the graphs on figure’s 1 & 2 is the reduced vertical gap between the trend lines for 10km and Marathon pace as you move to the right – i.e. the MORE volume you run, the LESS difference between your 10km and Marathon pace. We therefore conclude the following: for recreational runners chasing a sub 3h Marathon, your anaerobic threshold will determine the ceiling of your Marathon (i.e. the faster you can get over 10km, the faster your potential Marathon time) and your peak volume will determine how close you can get to that ceiling.

This presents a trade-off as such where runners who spend a lot of time increasing their 10km time at the expense of their weekly volume may find their Marathon may not improve. Alternatively, runners who chase the highest volume possible at the expense of specific training that will improve their 10km time, may also limit their Marathon performance.

Each runner will be different, bringing their own strength & weaknesses to the table. Therefore, to achieve your Marathon goals, we recommend consulting a qualified and educated coach who can provide you with an individualised program that contains an optimal distribution of training load across the week, that is periodised towards your end goal.

 

Additional Thoughts

  • Specificity: Sustainable volume appears to correlate more closely with predicting Marathon performance than 10k time. This reflects the conditioning and the fatigue resistance of the musculoskeletal system, in addition to the fuelling changes in the cell that may relate to low intensity running specifically.
  • The Complete Runner: The 10km & Marathon have similar attributes but different limiting factors, meaning relative success in one event doesn’t directly translate to the other event. To best enhance your Marathon performance, it is our belief that focussing on both volume and threshold increases is crucial to successful Marathon performance.
  • VO2 Max: Training repetitions at VO2 max (i.e. above threshold – see HERE) appear to increase the relative risk of injury in recreational Marathon runners due to their fatigued training status. The perceived exception to this is if the athlete had track running experience from their youth.
  • Strength Training: Resistance training that is targeted to the individual is the best asset for Marathon runners to remain consistent with their training. This is achieved by reducing injury risk under the high training loads associated with the Marathon as well as increasing their running economy (reducing energy cost @ Marathon pace). Adherence to strength training programs is most common post injury, however should be maintained where possible when in Marathon training (2x per week to improve strength, 1 x per week to maintain current strength).
  • Biomechanics: Functional running drills and strides (see our YouTube channel HERE) that are performed 2-3x per week (as a W/U pre workout OR post easy runs) appear to be effective strategies for improving running economy in Marathon runners.
  • The Group Effect: Group runs for easy aerobic volume sessions correlated with significantly greater adherence to their training program than prescribed but self-directed easy volume sessions. This advocates the role of “jogging groups” as an integral part of a balanced training program for recreational and advanced Marathon runners and not just group training for interval sessions.

 

We trust you enjoyed our insight into Marathon training and performance. If you wish to know more about this topic, or anything to do with your running training, please get in touch with our expert coaching team who are ready to assist you towards your next running goal! Please email us HERE or see our website HERE

fisiocrem ( https://www.fisiocrem.com.au/ ) is just bloody brilliant and does exactly what it says it does , it just gets the major muscle groups moving again. I use this extensively towards the end of the race when my quads are hammered.  It really makes a difference and allows me to move back through the gears towards the end of an event when most runners are stumbling home.

Fisiocrem is a must have in your ultra box of tricks…

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

Great hydration.

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

 

Fractelhttps://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.

Fractel headgear, just ace.

Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )

Best running headphones EVER !

T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in.  It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong,  storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)

Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! .  ( https://coros.net.au/ )
Feel free to follow me on Strava.


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or follow me on Instagram https://www.instagram.com/runbkrun/

or facebook  RUNBKRUNOZ

 

Lighthorse 2024, once more in to the breech.

Before you dive into the 2024 recap , if you’re new to this blog, it’s a good idea to read the previous three years tales of woe.  Gives you an idea of what’s coming.

2021 Recap :-  https://www.runbkrun.com/2021/05/08/lighthorse-24-ultra-lest-we-forget/

2022 Recap :- https://www.runbkrun.com/2022/04/30/lighthorse-ultra-24-hours-2022/

2023 Recap :- https://www.runbkrun.com/2023/05/06/once-more-into-the-breech-lighthorse-24-hour-ultra-race-2023-recap/

The Lighthorse Ultra is a timed event giving runners a 1, 3, 6, 12, or 24 hour option. There’s even an hour dog race which is pretty unique. I first ran this event in 2019 when the 12 hour was the longest option., this didn’t end well as I was in marathon mode and after just over three hours had enough and scuttled home.  I had no concept of a timed event or even the 3am kick off time. Lesson learned.  I came back in 2020 for the first 24 hour option and grabbed third place, I was hooked.

Image from : https://www.facebook.com/outbackpaparazzi/

The 24 hour option came onboard in 2020 and I’ve ran every one. This would be my fifth time and the goal was just over 200km to reach the 1,000km mark for the five years. ( Previous years I had ran 192 (3rd) , 187 (3rd) , 207 (1st) , 206 (2nd)  ; albeit I lost 3 laps (around 7.5km in 2021 when I ran without my timing chip, rookie error!)

The only fly in my ointment was I had started the moving house process the previous Monday and Tuesday and continued for most of the week before the event, not ideal. To make matters worse I had a removal truck hired for the day after the event. ( Post event I worked a 15 hour day moving house, in hindsight not one of my best ideas ! )

The 24 hour starters post the Last Post.

I had nabbed a spot in the Mind Focused Running tent again. ( https://mindfocusedrunning.com/ ) If you need help with your mental approach to running reach out to Rob Donkersloot, he will toughen you up, or make you enjoy the process rather than stressing out on unachievable goals.  I worked with Rob a few years ago and have never looked back, he teaches what most coaches ignore, the mental approach to enjoying your running. This tent is full of like minded runners enjoying plying their trade, albeit high as kites on No Doz.

Love out No Doz, don’t judge us !

Looking at my splits on Strava (You are on Strava right ? https://www.strava.com/dashboard ) I was going great guns for the first forty seven  kilometres but then started to fade with a twenty minute break , funnily enough. Personably I feel the weeks activities moving house had come back to haunt me and this was not unexpected. (To be fair I didn’t set the house move date but it was a rookie error not to move it a week either way.) There’s no sugar coating this, the event hurt and I had to dig deeper than previous years with my end goal reducing on the hour. First a win and over 207km. then a podium. then anything over a miler ( 162km) and finally top five.

This is the mind games you play , giving yourself easy outs, the trick is to not accept these options and keep heading towards your original goals or better, one loop at a time. Think Goggins 40/60 rule, when he reckons you have 60% more available to you when you are completely done. The mind keeps this to protect you. If you can tap into this extra energy you can achieve so much more.  ( https://youtu.be/ocIWBpT-AGc )  Alternatively the Tim Noakes ‘Governor‘ theory which is very similar.  ( https://thenoakesfoundation.org/prof-tim-noakes/ ) albeit Tim seems to have upset a few people lately. Tim’s book ‘ the Lore of running’ is the bible of all things running albeit it you need to keep in mind it was written over fifty years ago now and some of his comments would be inflammatory now, in the nicest possible way.

All smiles at the start, well the first 100 metres.

This event breaks you, there is no getting away from this but that is the point of ultra running. A good ultra allows you to find out things about yourself you can’t in normal life. At two or three in the morning when you’re about 100km in and totally fatigued the easy thing is to stop and sit down in your chair, put on a warm jacket and just stop. This event differs from a backyard ultra where you can sit down but are restricted by the need to be up and about at the start line on the hour. At Lighthorse , as it’s a timed event, you can just sit down and stop while still moving towards the finish line, the clock is always ticking.  There is a ‘way out’ where you can ‘go easy‘ on yourself,  you need to avoid the chair , this is how Lighthouse differs from most ultras. The event village is a hive of activity in the day and a shining light in the evening, day or night the urge to sit down and relax is so tempting, must be strong, avoid the chair. This is where Rob Donkersloot comes in handy, he doesn’t even have to say anything, just a disapproving glance is enough to get you moving and scurrying off onto another loop.

Image :- https://www.facebook.com/outbackpaparazzi/

The village comes alive at night. Each year the gazebos are decorated more brightly than the previous year as crews learn from experience and update their facilities. It can make it hard running past barbeques and gas heaters as you scuttle off into the dark while everybody is having a great time in the ‘party village’!   In the day they have shade and cool drinks as you scurry from shadow to shadow out on the course in the heat of the day doing your best to avoid the sauna that is the sun, turned up to ten.

Image :- https://www.facebook.com/outbackpaparazzi/

The course itself is a 2.6km loop and is has a bit of everything , concrete, crushed limestones, a wooden footbridge and some nice pot holes to keep you on your feet, or off them, at various times through the loop. Every three hours we change direction which is actually a good thing albeit I have a favourite direction, anti-clockwise.  Clockwise is harder as you have to run up the concrete path which seems to drag on where as the opposite direction you get to stumble down it but have to run up the crushed concrete path outside the event village.  There’s not a lot in it truth be told.

Images from – https://www.facebook.com/outbackpaparazzi/

Running the 24 hour event you get to experience a sunset and a sunrise, and everything in-between.  The sunset comes on quickly as it’s a three o’clock start where as the sunrise is a long wait after eleven hours of darkness. When it comes it also brings along the coldest part of the day but you embrace this as you know the heat is coming close behind.

So back to the race, previously I had enjoyed a twenty minute snooze at 47 km while I was leading the event. I was beginning to feel the fatigue of a house move earlier in race week so decided to drop down a few gears and I managed to maintain a relative consistent pace until 109km when I have another thirty minute rest.  I always split the race into twelve hours and aim for a 100km split, twice. This year I ran 105km for the first twelve which left me 95km for the second twelve. I promised myself a rest post halfway and at 109km I delivered on that promise, would have been around 3am.  It wasn’t enough and fifteen kilometres later I was exhausted and rather than stumble on I treated myself to a good hour in the chair. I’m not sure if I slept, I think I did but it was at an ideal time, probably between 5am and 6am, part of the witching hours as I call them (anytime between midnight and 5am you are at your lowest, your body is not use to exercise in this period, it craves what it knows, sleep)  The best thing about starting again post-snooze was the sunrise was imminent and with the sunrise comes a mental boost that is always enough to see me to the 3pm finish.

This year we were treated to another beaut’ sunrise and also the six and three hour runners at 6am. (The twelve hour runners joined us at 3am they’d finish at the same time as the 24 hour runners)  So it became suddenly very busy on the loop with four formats running together. This also spurred you on albeit you were being lapped by the shorter distance runners who were running much quicker.

After my long ‘power nap‘ I was surprised to still be in third place with my good friend Chris Martin one lap down and young Jack Brown  three or four behind him. I wasn’t confident I could hold off Chris but continued to move around the course avoiding the chair. At this point I was aiming for the miler distance as a minimum and then I’d try and hold third place. When I eventually reached the miler distance I checked the real time lap counter and was surprised I had moved to second place after Conor Quinn had left the course, peeing blood apparently.  (Please note he hadn’t left the course peeing blood, he was peeing blood in the toilet and then decided to go home, in case you had an image of a runner leaving the course peeing red liquid on everybody as he did so. ) This gave me the impetus I needed, I could smell as second place finish and the pressure of a podium finish suddenly became a lot less , given I had a place buffer,  or so I thought.  A few laps later I again checked my position and noticed Chris and Jack were in hot pursuit. I had four hours to go and plenty of running ahead it would seem, game on.

The last four hours was hard work but I found a second wind and managed to grind out the laps at a reasonabel pace, with an hour to go I was four laps ahead of Chris and Jack and four laps behind Callum Mason, in first place, my job was done. All I needed to do now was keep lapping and try to get to 190km. I managed to get to 190.1km in the end, good enough for second place and my fifth 24 hour podium, I was stoked.

24 hours podium. Callum,(200k) , Jack (180k) and I (190k)

So that was it for 2024, second place and a 190km final total. Not my best, not my worst, a very reasonable effort given my fatigued legs from the start. This one really hurt though and even now, a few weeks after, I’m still not 100% sure I’ll enter again next year. This event just takes too much out of me and I’m not sue I can put myself in the pain cave again for so long and so bloody deep ! It’s a race compared to a 200 miler or even a point to point 100 miler, which are more adventures. I enjoy adventures , not sure about these timed events, albeit I put pressure on myself to achieve lofty goals but that’s just me I suppose. To be noted I’ve said the same thing on the previous four occasions I’ve ran this beast of an event and by Christmas forgotten how painful the event was and entered. You know what they say about old dogs and tricks, I’m not sure I can learn new ones…

Trophy number five from five starts, love this format.

fisiocrem ( https://www.fisiocrem.com.au/ ) is just bloody brilliant and does exactly what it says it does , it just gets the major muscle groups moving again. I use this extensively towards the end of the race when my quads are hammered.  It really makes a difference and allows me to move back through the gears towards the end of an event when most runners are stumbling home.

Fisiocrem is a must have in your ultra box of tricks…

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

Great hydration.

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

 

Fractelhttps://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.

Fractel headgear, just ace.

Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )

Best running headphones EVER !

T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in.  It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong,  storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)

Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! .  ( https://coros.net.au/ )
Feel free to follow me on Strava.


Follow me on
Strava

or follow me on Instagram https://www.instagram.com/runbkrun/

or facebook  RUNBKRUNOZ

 

 

Perth Marathon, October 2024. It’s sub 3 time baby.

After watching the lads at the Bunbury marathon last weekend I have decided to have another go at running sub 3. This time at the Perth Marathon (for the 13th time) in October. I have a PB time of 2:41:58 at Perth albeit that was over ten years ago. My goal will be the event age group record for 55-60 which is 2:59 and change. So 2:58 is the target. Training wise I will adjust my plan from ultra training to marathon training after the Karratha BYU in June, this will give me three months which should be enough ?

 

Perth 2013, my PB year 2:41:58.

It’s been nearly five years since my last sub 3 at Rottnest in 2019, can I go again ? I think with a bit of help from the shoe technology I have a shout, that and lots of time in the pain cave. Of course the main issue will be not snapping any hamstrings or tearing any calves, the curse of the aging runner. !

 

Rottnest 2019 , the last time I ran sub 3 for a marathon.

As I start my journey to the Perth Marathon in October this year I have been reading some of my old posts on racing marathons and sneaking under the holy grail of running, a finishing time of less than three hours.

This one from September 2022 training (very bad training!!) for the Melbourne marathon. It didn’t end well, blew up at 10k and staggered home in 3:17. 

I have been on my marathon training for about three weeks now and this has mainly been adding in some faster runs three or four times a week , with a more aggressive progressive run on Thursday morning and then a tempo Saturday. All my runs have become faster and I am trying to become comfortable with being uncomfortable.  I love that quote , it sums up marathon training where as ultra training is a lot more relaxed. You get comfortable with being comfortable I suppose with ultra running, and eat a lot more. I am certainly back into marathon mode as I have started to worry about weight again, not something an ultra runner is normally concerned with. It’s all coming back to me, my love of the scales , the joy of reaching a racing weight and then the devastation of adding a few pounds, not something I have missed truth be told.

 

There is also the pressure of meeting targets , be that weekly distance or pace. It is always difficult when you start but you see improvements weekly if you put in the effort and these improvements give you the energy to keep putting in the hard yards needed to reach your goal.  A good example of this is the Mona Fartlek, a 20 minute run that as you improve you run longer. Run this once a week and you should see an improvement.  Another example would be a 5km park run, again every week you run the same course and you should see your time come down. These small wins give you the impetus you need to keep on the straight and narrow, remember marathon training is a grind. To quote Brendan Foster ‘ You wake up tired and go to be really tired

It’ll be good to get back to Melbourne as I’ve ran it four times and represented Western Australia each time at the State Marathon Championships. This was so cool as we got to get changed in the MCG Stadium, hung out with the Kenyans, got free accommodation, massages and help with your travel as well as starting at the front of the field.  I’ll miss that part but have entered this year with the VIR option, Very Important Runner. This way I get changed in comfort, get access to toilets and breakfast and also a massage and food afterwards, maybe not in the MCG but close by, at my age I’ll get the benefits but have to pay extra for them.

I love the image below taken in 2010, notice the Garmin 305 which I still have and use it once a year at the 6 inch ultra, for tradition. Also notice I’m wearing a normal digital watch as I was paranoid at this time with my GPS watch failing as this had happened at the City to Surf earlier in that year , costing me a sub 3 finish. For a few years I would wear two watches, so funny. No Nike Alphaflys carbon fibre racing shoes, in 2010 it was all about racing flats, I think I have Nike racing flats on gifted me by my mate Dan Macey. Skins compression tights were all the rage back then, sadly another great company gone too soon.  I PB’d every time I ran Melbourne, culminating in a 2:43 the last time, this year I just want a sub 3, just ?

Melbourne 2010, old school, notice the racing flats !
Melbourne 2010, old school, notice the racing flats !

It you want to follow my progress follow me on Strava , Facebook or Instagram (links at the bottom of this post) and subscribe to this blog, it’ll all be here, the good , the bad and the ugly.  

Mona Fartlek, one of my favourite sessions for some serious ‘pain box’ time.

 

Fartlek is  a Swedish term to describe ‘speed play’, training method that blends continuous training with interval trainingFartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.”

Today was my Mona Fartlek day, a 20 minute workout that I adore. Though lesson to self, eating banana bread 2 hours before is not such a good idea ! I can normally get to around 5.6k for the session. Steve Monaghetti stills hits over 6km I hear and in his prime was nearer 8km. !! He is a running legend though.. enjoy the article on a true sporting great below.

I was lucky enough to meet Steve at a photo shoot for the Perth City to Surf in 2014 and again this year as he was Ambassador for the Perth marathon. Both times I was taken aback by his down to earth attitude and his willingness to embrace all our questions and comments.

This session is good as it is fairly short but you know it’s doing you good. Golden rule no2 , add pace after the distance phase. This bad boy workout is all about pace.

 

Steve Moneghetti is set to leave a lasting legacy that goes beyond his set of marathon medals. As a young man from Ballarat he and coach Chris Wardlaw devised a session that fitted in with his usual stomping ground of Lake Wendouree helped him become a four-time Olympian.

 

The Session: Mona Fartlek: (2x90sec, 4x60sec, 4x30sec, 4x15sec with a slower tempo recovery of the same time between each repetition. The session takes 20mins in total.

Distance Mona covered: The session was most often used on Tuesday night at Ballarat’s Lake Wendouree. The first time Mona did it as a 20-year-old he did not complete the Lap of the Lake (6km) in the 20minutes but in his prime he completed the Lake in 17.19 and then continued on to finish his 20min session. He still does it most Tuesdays and even at 52, covers 6km.

History

Mona devised the session with his coach Chris Wardlaw over the phone back in 1983 when he was just 20. He wanted a solid fartlek session, one that would help improve his speed as well as endurance and stimulate an ability to change pace mid-run, something that helped later on his career when tackling the Africans, who had a habit of surging mid-race.

The session became a Tuesday-night ritual for Mona and while it was set up for Lake Wendouree, he’d use it whether training at altitude at Falls Creek or overseas preparing for a championship marathon.

It is still widely used today with Ben Moreau and a host of Sydney athletes doing the session. A recent feature in the UK has led to a number of British runners adopting the session along with a number of runners in the US, although some are calling it the “Mono” session.

A good idea is to set your watch to beep every 30 seconds, so that you don’t have to look down at it all the time.

 

Mona says

“I was always a stickler for routine and I feel that this session, coupled with my usual Thursday night session of 8x400m with 200m float set me up and gave me continuity with my training.

The 15-second reps came at the end and really forced me to concentrate on accelerating hard when I was fatigued. One night when I was in top shape I covered nearly 7km with Troopy (Lee Troop).”

Tip for other distance runners

For many runners, the session will be too demanding initially and you will need to build into it.

Mona recommends just walking or jogging the recovery as you adjust to it.

Middle distance runners may wish to reduce the length of the session, halving everything (ie: 1x90sec, 2x60sec, 2x30sec, 2x15sec) to make it a 10minute session.

 

Separated at birth ?Steve Monaghetti and me.

 

Golden rules, guaranteed to improve performance.

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. )

 

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)

It’s been a busy few weeks.

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 also has a shiny red one , Elliptigo that is.

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 injuredThis 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 weight rather 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  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.

Is is time to pay the piper, no chance… let’s go sub3 baby !

fisiocrem ( https://www.fisiocrem.com.au/ ) is just bloody brilliant and does exactly what it says it does , it just gets the major muscle groups moving again. I use this extensively towards the end of the race when my quads are hammered.  It really makes a difference and allows me to move back through the gears towards the end of an event when most runners are stumbling home.

Fisiocrem is a must have in your ultra box of tricks…

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

Great hydration.

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

 

Fractelhttps://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.

Fractel headgear, just ace.

Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )

Best running headphones EVER !

T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in.  It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong,  storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)

Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! .  ( https://coros.net.au/ )
Feel free to follow me on Strava.


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or follow me on Instagram https://www.instagram.com/runbkrun/

or facebook  RUNBKRUNOZ

 

 

Herdy’s Frontyard Ultra 2024

Herdy’s Frontyard Ultra 2024, another beast of an event coming probably a tad too soon after the Delirious West 200 miler a few weeks prior.  ( https://deliriouswest200miler.com.au/ )  This was to be my fourth Herdy’s finishing assist to the great Phil Gore in 2021 with 47 yards (laps/hours) and then a 34 yard effort in 2022 and 28 yards in 2023.   This was my tenth backyard ultra and I had harboured thoughts of a possible retirement from this format of racing.  For readers who don’t know what a backyard ultra is check out this website https://backyardultra.com

The issue I have with the format is it allows you to push yourself way beyond what you would normally consider achievable. This is a double edged sword as the mental torture running these events is real and you tend to break yourself physically and mentally. Basically they take too much out of me and because its a race against the clock, on the hour, every hour, you never get time to rest, the clock is always ticking. Running 6.7km in an hour is easy, until it’s not and then how far do you push your mind and body.  This format gives you the opportunity to test your limits.

Sneaking in the night before to check out the tent village

 

Grabbing a decent spot these days is getting more and more difficult. I was one of many who turned up before the 8am time constraint to grab a spot. With nearly 400 runners space was a premium. It remined me of a old Western style gold rush with gazebos substituted for wagons and horses, it was one for young and old ! Luckily I managed to secure my preferred 3m * 3m spot of real estate, close to the start line.  With these types of events where you are back at the start line on the hour, every hour, you need to be comfortable in your ‘downtime’. A BCF Wander reclining chair , gazebo and a table are the bare minimum. You then need to add change of clothes, massage gun, fisocrem, food (and lots of it), toiletries i.e. drugs, tape, sudocream, etc., basically a cut down Chemist Warehouse.  Again this is the bare minimum. This year I spied a few weber barbeques, enough fairy lights to be visible from space and heaters and fans of all shapes and sizes.   Every year people get more and more ingenious  , I’m sure I’ll see a blow up pool one day.

My home for the next few days albeit Simon joined me and we also added tables and ‘stuff’.

My good friend Simon Bennet joined me in the the gazebo and we were both gunning for 48 hours, albeit this was quickly amended to 24 hours after a brutal early evening and night of heat and humidity that zapped all the energy from out already tired legs post Delirious. Funnily enough the last two years at Hardy’s have been humid and both times I’ve suffered on tired legs, luckily I have a very short memory albeit it comes back to me pretty quickly after a few hours running around the a lake.  I’ll probably type the same thing for Herdy’s 2025 (Yep, after retiring on Saturday I entered on Thursday as soon as entries opened up for 2025!)

The dream team reunited and look at my new red Hoka Mach X shoes, so good.

There was a capped field of 400 , which broke the world record field last year, and in the end I think there was 367 starters. Incredible to be a part of a world record field, the New York Marathon of back yard ultras. Shaun Kaesler and his team of Ultra Series WA ( https://ultraserieswa.com.au/ ) make incredible things happen. The village was a hive of activity and you could feel the excitement in the air before the start. If you’re reading this in WA you need to be a part of this event in 2025, either as a competitor , volunteer or spectator, just get involved.

 

 

Biggest BYU field ever assembled.

 

The event starts at 4pm Friday afternoon so before you know it you are treated to a spectacular  sunset, and if you get to the right point at the right time great photos.  The trail section at the end of the loop is always amazing at sunset, it just comes alive bathed in the last remnants of the suns rays before giving way to night. Even at night it has that ‘sleepy hollow‘ feel about it and I can’t help thinking of Icabod Crane every time I run it.

The course was looked splendid at sunset, day one; at night it becomes a scene from ‘sleepy hollow’

 

 

Sunset on day one, perfect timing for the ‘bridge photo’.

 

 

I’m smiling so it must have been lap one or two.

So the event itself started well enough, I had friends from work at the first bridge, about 800m from the start, so would sprint off and reach it ahead of the field, do a bit of  ‘show pony; shenanigans’   and then wait for the field to catch me up before jogging in with the lead runners. I was quite relieved when they got bored of waiting for me and decided the barbeque was a better place to be at the sun disappeared. Although the first few laps were without incident I wasn’t eating and when my Wife brought down a pasta dish I couldn’t face it, albeit it was pretty dry. I had a few mouthfuls and then decided I could survive on the electrolytes, rookie error.  As the night went on the heat and humidity didn’t disappear and it was an uncomfortable night for all runners.

I started to return to the pack and I soon found myself surrounded by head torches and finishing mid pack at best. Walking breaks became a thing and my recovery time suffered accordingly. This is what Lazarus Lake , the architect of these events, meant when he said ‘ a backyard ultra is easy, until it isn’t’. The clock is always ticking unlike most Ultras when if you feel you need a break you just take one, time is not your enemy.  In a BYU the distance is very do-able but you get worn down over time and your recovery time decreases, minute by minute until eventually you have none.

Looking at Strava ( you have Strava right ? http://www.strava.com ) I could see resting time disappearing before it faded completely as I started to finish and then walk straight to the starting coral, with my crew changing my water, feeding me and adding ice to neckerchief and arm sleeves as I walked through. No time for any ‘chair rest’, it was continual movement. This is the first time I had done this, normally I’m going ok and then I quit, even when I lapping in the high forties or low fifty minutes. This strategy of not spending any time in the reclining chair was used to good effect by Harvey Lewis when he took out the Bigs World BYU Championships in October last year. He’d come in around the  late fifty minute mark and then sit on a log near the starting corral while his crew changed his nutrition and hydration and then off he’d go again.  Other runners would come in earlier but eventually be worn down by the effort this would take deep into the competition, and I’m talking three or four days.  Harvey had a sweet spot of getting in with just enough time but not expending too much effort on the course.  By doing this he outlasted everybody.

Herdy’s starts a 4pm so you have two sunset twilight laps before you are cocooned in the little circle of light given off by your headtorch,  albeit with nearly 400 headtorches on course for the first few night loops it was a pretty special spectacle. At this time you put on your audible book, music or podcasts to keep your mind active as you swan around the lake. Early evening is normally a relaxing time as you have a good period in your chair and you’re still excited about what lies ahead.  This time though something was different, without any nutrition I was struggling  and every lap was starting to take longer and longer.  I always find the first 15 hours of a BYU testing at the best of times, this year I was in trouble early.

 

Early morning day two, it was a long night, shoes not so red now ?

My lowest ever return from a BYU was 24 hours, my first one at Birdy’s back in 2020. I had promised my Wife I’d be back in Perth by a certain time so pulled the plug when I was feeling great. My last lap was in the high thirty minutes, what could have been. ? The following year I ran my furthest , 47 laps at Herdy’s 2021. Early in the game I knew I was never getting anywhere near 47 laps but was determined not to finish with less than 24 hours, 100 miles. I just need to get to the sunrise and then I was certain I’d be good for a 24 hour finish.

Early afternoon day two and things were heating up, again.

When the sun eventually poked up from over the horizon I was in deep strive, no nutrition for many hours I was banking on some weetbix and a sweet tea to save my race. This was dutifully delivered by Karen just before 8am. I wolfed down the weetbix and drank the tea and I was back in the game. I repeated the feat the next lap and things started to look up albeit I was still lapping slower than I liked.  As the day warmed up I resorted to icy poles and would take four or five onboard as I staggered from the finish to the start line. My times were now in the middle fifty minutes, no time for any sitting down. This went on from lap seventeen to twenty when I came close to pulling the pin.

Desperate times, desperate measures.. a leg message from Rob.

On lap 21 I was ready to quit. I walked virtually half the course to the drunk fountain and was ready to walk it in. I was dead last and gathered up my mate Graeme who was on the phone arranging to be picked up. As we contemplated the best way to DNF Aaron Young came running past and said we still had thirty minutes, we could still make it. That was all the encouragement I needed, it was on.  I set off in hot pursuit of the two runners ahead of me and Graeme joined me. We both made lap twenty one but my time was now limited, I’m  talking one or two minutes between laps, enough time to sit down in the start corral and ask my why I was doing this ?

Lap 21 and there’s much left in the tank..

I survived lap twenty two and set off on lap twenty three unsure of whether I’d make it or not. I was now walking to the first bridge, in stark contrast to the first laps when I was sprinting to get there first. Now I was last by a country mile and there was no running, this was one of my two walk breaks. I would walk to the fist bridge and then walk again to eh drink fountain. After a rest at the fountain I would try and stagger home. By doing this I survived probably five or six hours longer than I thought I could.  This was an invaluable lesson and one I will take onboard at my next BYU.

 

Always got time for a selfie but no more smiling.

At the end of lap twenty three I was done. Horizontal in the start corral now, no more sitting. I lay there waiting for the one minute warning. I knew this would tough but I had to complete lap twenty four, come hell or high water. For this lap I ran, I use the word ran in the broadest sense of the word, to the frst bridge so I could at least see my fellow runners. I used this as inspiration to keep moving forward and came in, lap twenty four, dead last but made it in fifty eight minutes. That was it, mission accomplished.

Lap 23 and the tank is well and truly empty.

 

Lap 24 done and dusted, coming in around 58 minutes. Coffee and I’m finished.

Karen handed me and coffee and I collapsed to the floor. My equal worst result in terms on distance (laps) but I had learned some valuable lessons. My nutrition and hydration needs to improve and you can run for many more laps if you avoid the chair and time your walk breaks according to the weather  and also your general overall condition. These two lessons alone make Herdy;s 2024 a success,  as well as an eleventh equal finish from the 376 starters which wasn’t a bad result either.

DNF time. 24 hours, 100 miles, 11th equal.

So Herdy’s 2024 was a B+ for effort. Had to work hard to get through the first night with very little nutrition and managed to at least  keep my 24 hour minimum finish time for BYU number 10. Retirement was very short lived and I can’t wait for my next BYU in a few months time… until then I have the Lighthorse 24 hour ultra ( https://lighthorseultra.com.au/  ) in five weeks. No rest for the wicked, why would you ?

 

 

fisiocrem ( https://www.fisiocrem.com.au/ ) is just bloody brilliant and does exactly what it says it does , it just gets the major muscle groups moving again. I use this extensively towards the end of the race when my quads are hammered.  It really makes a difference and allows me to move back through the gears towards the end of an event when most runners are stumbling home.

Fisiocrem is a must have in your ultra box of tricks…

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

Great hydration.

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

 

Fractelhttps://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.

Fractel headgear, just ace.

Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )

Best running headphones EVER !

T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in.  It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong,  storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)

Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! .  ( https://coros.net.au/ )
Feel free to follow me on Strava.


Follow me on
Strava

or follow me on Instagram https://www.instagram.com/runbkrun/

or facebook  RUNBKRUNOZ

 

 

Delirious West Post #5 (Cosy Corner to the finish)

Finally I can see the end of this race report albeit in my defence it was a long race. Post #4 had me at Cosy Corner aid station at sunrise on Saturday morning, day four on this epic adventure. I grabbed a bacon and egg roll, the staple diet of 200 mile runners it seems, a coffee and  changed my clothes and Mark pushed me out of the aid station and onto the beach toward Mutton Beach carpark. This was only a six kilomtere hop on compacted sand with a nice morning breeze to keep the temperature reasonable.

Post Cosy Corner you only have Mutton Beach and Sandpatch to go before the finish, the job is done if you’re feeling halfway decent. I was feeling great with sunrise recharging my batteries, I could smell the finish and my double boot trophy.

Sunrise on day four, Saturday morning.

I still had a ‘niggle’ behind my left knee, a baker’s cyst not the hamstring I was worried about, but I could still jog along the beach and bumped into my old mate Tex Webster, or he caught me up.  I would run with Tex to Sand Patch aid station and also join up with three 100 mile runners, James Brougham,  Ben Nielson, James Sawyer and the lead 200 miler female, Kate Jenour. The seven of us ran together coming into Sand Patch , the final aid station.

Heading towards Mutton Car Park.

Conditions were perfect Saturday morning with a cool breeze pushing us along the beach towards the next aid station. Saturday morning was a time to reflect on the journey and also to finally think about the finish less than a marathon away.  Compared to the start on Wednesday morning it was chalk and cheese. No incessant sun beating down on you and climbs that made your quads scream, Saturday was cool winds and flat, hard sand with the finish in sight. You start to forget about  the trials and tribulations of the previous three days and concentrate on the finish line, sleep and eventually a few beers at the Earl of Spencer.

Mutton beach carpark and it’s onto Albany.

The previous year I was five hours quicker so had ran the section into Sand Patch from Cosy Corner in the dark and it took an age. I was running with Sarah Dyer and we were chasing Simon Poli, a 100 mile runner. We eventually caught him at Sand Patch and had a beer together before the final ten kilometre stretch to the finish.  (It’s tradition to have a beer at Sand Patch before the last ten or so kilometres to the finish, as you can imagine just what you need !  ) It still took a good time but so much easier in daylight, the climbs seem quicker and not as steep and you could enjoy the scenary.  Tex was keeping the conversation flowing and I certainly learned a thing or two about polo, the kind you need horses to play.

When you see the wind farm you know you’re nearly home.

Coming into Sand patch I had my first real blister of the event and had to let Tex go as I made some running repairs. A blister on my right foot complimented the niggle behind my left knee and made any sort of running awkward and painful. I was thankful I could smell the finish.  Running into Sand Patch always seems to take forever and you can’t see the aid station until you are virtually on it, very frustrating as at this point you just want that beer before the final ten kilometre hop (in my case I was nearly hopping!) to the finish.

You can see Albany at the end of this track.

The final leg from Sand Patch to the finish is a weird section as you hug the coast for so long you think it’s impossible to get to Albany in the ten or so kilometres. Somewhere along the route you eventually take a sharp left turn and you at least head towards the finish. When you eventually do see Albany it looks such a long way off but you know you only have a few kilometres to go, and they take an age trust me !

The last two years I have staggered to the finish mainly due to sleep depravation and having my first sleep stop later at Mount Clare  compared to previous years stopping at Mandalay.  You make up time initially but over the length of the event I think you suffer, especially on the last day.  There’s no ‘sprint finish‘ so to speak.  The first couple of years I felt as fresh on day four as day one when I had a few more hours sleep, it’s a balancing act of course. Each runner needs to find their ideal split between time spent sleeping or relaxing at  aid stations and time spent running.

I think the year Shane Johnstone set the course record we both had the same moving time, or very close but he beat me by over 24 hours. Basically Shane didn’t stop while I did, a lot it seems, but I thoroughly enjoyed myself and on the last day sprinted to the finish. Would I have done anything different, no way. The last two years has been less time sleeping and at aid stations but the legs have suffered towards the end and it has become ‘harder’, funny that. I did say to myself this was the last year I’d race it and I still believe in 2025 I’m going to enjoy it and cruise in on Sunday.

Just about at the  last road crossing…

Warwick Crapper was waiting for me , as is tradition, and we ran across the line, beer in hand, together. All that was left to do then was a Daniel Ricciardo ‘shoey‘ with Tex, Simon and Warwick, captured by Susan Ryan. I think I may have started a thing as Shaun then made every runner who finished after me perform a shoey , he then apologised post event  as I think it all got a bit out of control. No worries, it’s a thing that me and my crew will keep performing as long as we keep finishing, it’s tradition.

Warwick Crapper joins me for the finish line beers and shoey.

 

Post shoey it was time to pull out the wanderer recliner from the car and just chill, with another cold beer. It was Saturday morning and the finish line was quiet. We’re cheered in the three 100 mile runners I had ran with earlier in the day and the lead female who was close behind me before it was time to clean ourselves up and what better place than the public showers in Albany. It seems we weren’t the only ones who use these public showers and there was a queue of foreign backpackers stretching down the street. Not sure what they made of me and Mark joining in but ‘when in Rome‘, so to speak.  Actually typing this I’m assuming we couldn’t get into our accommodation until early afternoon as I can see no reason to use the public amenities bar it’s a tradition started last year ?

Sunday afternoon presentations with three race directors, Susan, Shaun and Michelle.

At the award ceremony on Sunday afternoon I grabbed my double boot trophy, a reward for four finishes. This will sit with my double plugger , the trophy for two finishes. The double plugger was special as Jeff Hansen was one of the race directors, Jeff has since left us after a short battle with leukemia. He was a very special individual and there is a plaque and a tree full of shoes in Albany opposite the finish chute, so he can always be part of this event.

Surrounded by legends as I pick up my double plugger, Delirious 2022, with Shaun, Simone, Jeff and Scott.
The final photo of all competitors, crew, friends and families before we clean up and head to the pub.

After the award ceremony its off to Jeff’s tree where we say a few words for our lost friend and then throw a pair of trainers on the tree. It’s a moving moment and one that will continue moving forward, he was such a driving force of the event and such a genuine great guy, he helped so many people achieve their running dreams often sacrificing his own time for others.  Below is an interview I had with Jeff and Heath when I completed Delirious in 2022, happy memories.

End Event photo for the die-hards.

 

One of my running heroes, the great Marty Kallane.

 

The legend that is ‘Marky’ Mark Lommers… or Warwick Crapper?

My favourite tradition, and us runners have a few as you’ve probably realised reading these posts, is my two pints of Guinness at the Earl of Spencer pub in Albany after the race. Normally over a mouth watering Guinness and beef pie albeit this year,  thanks to Veronika,  we missed out, arriving late.  Lesson learnt for next year , either pre-order or arrive earlier ! The pub is awash with stories from the previous four days and so much laughter as adventures are recounted between competitors , crew and friends. It really is an incredible atmosphere but I never stay past nine o’clock fearing any more Guinness and Shaun Kaesler together ,   it could end up very, very messy.

Double boot baby, four finishes.

Finally, done and dusted Delirious West 2024. Another epic adventure with so many highs and a few lows. Will I run it in 2025 ? Hell yeah, why wouldn’t you, after all it’s tradition, and what do runners love most….

fisiocrem ( https://www.fisiocrem.com.au/ ) is just bloody brilliant and does exactly what it says it does , it just gets the major muscle groups moving again. I use this extensively towards the end of the race when my quads are hammered.  It really makes a difference and allows me to move back through the gears towards the end of an event when most runners are stumbling home.

Fisiocrem is a must have in your ultra box of tricks…

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

Great hydration.

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

 

Fractelhttps://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.

Fractel headgear, just ace.

Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )

Best running headphones EVER !

T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in.  It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong,  storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)

Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! .  ( https://coros.net.au/ )
Feel free to follow me on Strava.


Follow me on
Strava

or follow me on Instagram https://www.instagram.com/runbkrun/

or facebook  RUNBKRUNOZ

 

Delirious West 2024 Post #4 (Peaceful Bay to Cosy Corner)

Post #3 left us eating a steak supper at Peaceful Bay caravan park and preparing for the next hop to Boat Harbour, a 18km leg. First thing was a jet ski ride over the inlet. Check out the video, pretty cool. The tide was rushing in when me and Simon got to the inlet and there would have been no way we’d make it across without help.  Funnily enough later in the event ,when the tide was out, you could have walked across easily, and they crew were pulling runners across on SUP’s.
One of the legends providing Jet Ski transport across the inlet. image Astrid Volzke

We left the Peaceful Bay  on Thursday night with the plan to get to Parry Beach for a few hours sleep early Friday morning. We reckon we’d make it to Parry’s about 3am, unfortunately we were a tad optimistic. The trail to Boat Harbour was testing mainly due to sleep depravation and by the time we finally reached Boat Harbour both of us needed sleep. Luckily Heath and Simone, the two legends that had previously looked after us on Wednesday at Pingerup, let us use their reclining chairs and threw a couple of blankets over us and put us behind their car for some well needed shut-eye.

I remember hearing Jen Millum and Alexis Oosterhoff,  a couple of the lead 100km runners,  come in and was listening to their conversation as I drifted off.  The next voice I head was Frank Chauveau’s , who would become the oldest runner to complete any USWA events at over 70, anyhow I assumed he was with Jen and Alexis , not realising I had slept for thirty minutes or longer. I remember telling Mark Frank was running in the top five with Jen and Alexis and Mark looking at me like I was mad. I really was very sleep deprived at this state in the game, thinking Frank was challenging for top spot in the 100km race.

 

Boat Harbour, unscheduled sleep stop, this was well needed. A huge thanks to Heath and Simone.

Its incredible what a few minutes sleep can do for your mental and physical well being. Never underestimate a dirt nap or in this case the luxury of a recliner and a warm blanket. It felt like a few minutes but we must have slept for at least thirty minutes. Once we woke we were treated to a risotto and a sweet tea, life was good and we felt a million dollars.  It doesn’t take much to boost the spirits this far into the event but you need to also be wary of the opposite happening and the downward spiral is always there waiting for an excuse to start unravelling your race.  Experience teaches you when to stop , recharge and reset before continuing on, in these events its also about sleep depravation and fatigue management, as well as the issues with hydration and nutrition, a juggling act really.

Feeling batter after some food and a power nap.

Post Boat Harbour it was a 10km or so leg to Parry beach and swag time. The plan to get there before sunrise evaporated after our power nap but Si and I felt so much better for the sleep.  We eventually made Parry’s and yet again I stumbled into my swag and into a deep sleep oblivious to the surroundings.  Parry’s beach is a great little spot and I always enjoy this part of the course, it was still early morning so it wasn’t that warm. I set off with Simon and his pacer Tim and the three of us were in good spirits but the ‘niggle‘ behind my knee was still there and over time it started to become an issue.

 

Friday morning after a few hours kip, ready for the final push.

Tim was setting a good pace and after an hour or so I had to let the lads go, I was ok uphill but couldn’t keep up downhill so decided to motor on alone. I kept the two of them in sight and over time caught them again and we eventually staggered into Monkey Rocks aid station together.

Friday morning loving the cool conditions and the beach.
Coming off the beach back on the trails..
Heading towards Monkey Rocks

From Parry’s to Monkey Rocks you hug the coastline before venturing off into trails and then back to the coastline for some seriously good beach views, albeit I’ve never stopped to really enjoy them bar a quick photo or two.  Next year I packing the budgies and I will be taking advantage of the opportunity to enjoy some of the best beaches in Western Australia.

Pre-Monkey Rocks, glorious beaches.

 

Welcome To Lights beach

Monkey Rocks aid station and Mark had yet again delivered, best spot available in the shade.  Shade is a premium and Mark is an expert at waiting and watching, when a space becomes available he’s like a cobra and strikes in his Audi Q5 ! The BCF Wanderer recliner was ready and the foot bath prepared as well as my go to fuel energy drink Brownes Mocha Chill, 600ml of goodness.

At the bottom of Monkey Rocks. Rehydrating with a Brownes Mocha. image Astrid Volzke

 

Grabbing five minutes in the chaos. image Astrid Volzke

Having too much food and drink at Monkey Rocks cost me my race partner for the event, Simon. I let him go early on in the climb as I was protecting my toes which were so sensitive and climbing on rocks was probably the last place I needed to be at the time. If I stubbed my foot on a rock I literally went through the roof, incredibly painful. I hobbled up and down Monkey Rocks and then staggered into the Denmark section feeling very sorry for myself.  There is a shuttle that leaves Denmark aid station on the hour, every hour,  for a twenty minute or so ride to the next part of the bib. I missed one by a matter of minutes but had decided that a better option was to take the full hour allotted me and have a shower, change of clothes and try and get some food inside me. I ended up on the shuttle alone which meant I would be alone at the other end to continue my journey to the finish, not ideal with night fast approaching.

The ‘niggle‘ which had been bothering me for most of the day was still an issue.  Original I thought it might be a hamstring tear as the back of me knee was bruised but looking back I think it was a bakers cyst.  The medic checked me out as I think they were worried it may have been a DVT injury which then can become a blood clot. I convinced the medic this was not the case and they went for heat stroke, either way I was allowed to carry on but was hindered by this for the rest of the event.

Post Denmark, post shower and change, heading towards Lowlands and another steak dinner.

I wasn’t running that well post Denmark, it was getting late and I wasn’t that excited about another night alone , knowing what was ahead. There was lots of walk break but eventually I got into a rhythm and started to speed up. This section to Lowlands is quite non-descript. It’s trail but not that scenic, you really want to be back on the beach. It’s also a good distance, over 20km and company really helps. As the sunset I was really starting to up the pace and I harboured thoughts of catching Simon and Tim.  This is came to a grinding half when I went to put on my head torch and found the freshly charged battery but no head torch. We have to carry two head torches as mandatory gear and this saved my bacon, sorry for the vegan readers, albeit my secondary headtorch is secondary for a reason. Something as small as this can quickly derail you and I must admit sitting on the trail , alone, with darkness fast approaching I was not in a good place. The only saving grace was I was over halfway to the next aid station and I knew there’d be a steak supper waiting for me.

Coming into Lowlands it was time for more hallucinations.  I convinced myself I saw Mark waiting for me at the top of a hill that wasn’t there and also a caravan type structure with people inside also a figment of my imagination.  The mind plays some funny games when you deprive it of sleep.

 

 

Post Denmark heading towards Lowlands, alone.

 

Heading towards Lowlands, sunset number three.

I was running well but worried about the bakers cyst (we’ll assume that’s what it was.), it did restrict me but positive thinking got me to Lowlands where I was able to vent my frustration at Mark for the headtorch cock-up. This was quickly forgotten once the steak turned up but I made a mistake, with hindsight, by sitting too long and enjoying my meal.  I should have ran through , after first picking up some snacks, and caught Simon and Tim.  As it was I left Lowlands with a full stomach and all the momentum coming into the aid station gone.  I was alone and moving very slowly, checking my watch endlessly and seeing no movement.

At one point I just sat down on the side of the trail turned off my head torch and lay there, totally alone and mentally broken.  The lead female runner was behind me and I decided to just wait for her albeit she would have got a shock seeing me laying on the side of the trail in the dark. Eventually I gave up waiting for her, got back to my feet and staggered onwards.  I was eventually caught not by the lead female but Alexis , a 100 mile runner, who had suffered in the heat and decided to run the race in the dark and sleep in the day. (I call it the vampire strategy) He saved me big time and together we ran to Shelly’s beach, another aid station where my crew couldn’t get to.

Coming out of Shelleys heading towards Cosy Corner.

Last year at Shelly’s there was no one there as the event had some issues with manning and I wasn’t expecting anything this year. I was totally surprised to see the best setup I think I’ve ever seen at any event, a massive gazebo with four of five runner already in their chairs. We all grabbed doona’s and blankets and before we knew it all five of us were asleep. It was so surreal, just magical. We were all dog tired and we could hear the waves and they were so close you felt they’d come through the tent at any moment. Once the volunteers turned down the lights the waves just swept us off into dreamland. Incredible and I had to be woken two hours later as I was in such a deep sleep. This was my last sleep for the event and it was a good one. One of those moments you never forget, so good.

Alexis hadn’t even stopped at Shelly’s , albeit he’d be sleeping all day, as vampires do I suppose? When I woke the other four runners had already gone and it was me, myself I again on the short hop to Cosy Corner. This section was extremely runnable and I passed the four 100 mile runners and kept ahead of Tex and his daughter albeit I couldn’t drop them as whenever I added pace my ‘niggle’ reminded me it was still there.  I did manage to get to Cosy Corner before the rush and plonked myself next to the food table where Mark got to work. A few minutes later it was like Paddington Station at rush hour, runners everywhere.

One runner had left his phone at Shelly’s which was a big issue as he couldn’t carry on until he was reunited with his phone. It’s part of the mandatory gear so his Wife had to drive to Shelly’s aid station to pick up his phone and then drive to Cosy Corner to deliver it.  Not sure if this was a deliberate act as he was forced to take a power nap after a few bacon and egg rolls, poor guy, while his mates soldiered on.

Sunrise coming out of  Cosy Corner

 

fisiocrem ( https://www.fisiocrem.com.au/ ) is just bloody brilliant and does exactly what it says it does , it just gets the major muscle groups moving again. I use this extensively towards the end of the race when my quads are hammered.  It really makes a difference and allows me to move back through the gears towards the end of an event when most runners are stumbling home.

Fisiocrem is a must have in your ultra box of tricks…

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

Great hydration.

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

 

Fractelhttps://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.

Fractel headgear, just ace.

Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )

Best running headphones EVER !

T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in.  It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong,  storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)

Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! .  ( https://coros.net.au/ )
Feel free to follow me on Strava.


Follow me on
Strava

or follow me on Instagram https://www.instagram.com/runbkrun/

or facebook  RUNBKRUNOZ

 

Delirious West 2024 post #3 (Mount Clare to Peaceful Bay)

Sunrise on day two, leaving Mount Clare heading towards Walpole.

At the end of Delirious West post #2 I had just arrived at Mount Clare at some ungodly hour and a lot later than first envisaged.  I remember it was still dark so I’d say around three in the morning or just later. The Mandalay to Mount Clare section is , in my view, the hardest part of the whole event as you are attempting on very tired legs and the terrain and elevation just beat the crap out of you. I stumbled into my swag and was asleep before my head hit the pillow. Sleeping in a swag is so cool albeit I must admit I’ve always been so goosed I find falling asleep easy , I’d probably say the same thing about sleeping in a jet engine in my state most of Delirious. !

Walpole at it’s best, it was going to be another beaut’ day.

After what felt like five minutes,  but Mark assures me was longer,  I was back up and raring to go, well raring for some weetbix and a cup of sweet tea which Mark dutifully provided. A change of clothes and it was up for the next stage , a small 10km hop to Walpole with some nice running terrain and some down hill as you run off Mount Clare.  The only benefit of running up Mount Clare is running off Mount Clare the following morning. You really feel a million dollars compared to the previous night where sometimes you question if you are actually moving forward ? Running into Walpole  with the sunrise greeting you is a special time and you also know the next two sections after that, Tingle Tree and Tree Tops, although challenging are shaded and very pretty. I say pretty in the broadest sense of the word of course, at the time I’m not sure I’m that overly excited as its another climb of course but avoiding direct sunlight is a big bonus. The distance between Mount Clare , Walpole and then Tingle Tree is about 10km or less so you get to see your crew a couple of times before a big hop to Tree tops and the halfway point.  I’ve always enjoyed this section of the course and getting to Tree Tops is a big mental boost, you know the next half of the event is a lot more scenic with some great beach sections mixed with some runnable sections.

You never know when this information will come in handy?

 

Next year I’m bringing my budgies and I’m going for a dip !

Walpole is a sleep station and has great showers but I was keen to keep moving having only woke up an hour or two earlier. I was in and out in a matter of minutes and heading toward Tingle Tree, another small hop. There is some elevation after a flat start but it was good to be out of the sun and as I said earlier it’s a very beautiful place to be.  I had Simon ahead of me as he had passed me while I slept at Mount Clare, if you remember he was behind me at Mandalay and Mark wouldn’t let me wait.  I was still hanging onto a podium place with Aaron and Simon ahead of me.

I stumbled up towards Tingle Tree and I had my first hallucination as I neared the aid station. Ahead of me I saw Simon taking a photo of Tingle Tree and called out to him. As I neared the Tree I couldn’t see him, a quick walk around confirmed he wasn’t there.  I’m always amazed what the mind can make you see. No worries, I laughed it off and continued on my merry way making the aid station minutes later.

Iconic image , coming into Tingle Tree and looking back to the ocean.

Tingle Tree aid station is on the side of the road and unfortunately  there was little or no shade. Dave and Bella Kennedy had set up the aid station but I had Mark there so was well looked after. The heat and flies started to become annoying so after another quick stop I was off in pursuit of Simon who had left minutes before I arrived.  It would had been good to have some company as I had been alone since before Mandalay and there’s only so many Taylor Swift songs you can listen to ?

Funny thing was I actually ran past Simon as he was grabbing some sleep at one of the huts along the way to Tree Tops. I stopped for some water and a ‘trail shower’ under the tap and then continued on my way towards Tree tops, with Taylor Swift at full blast egging me on. I thought I saw someone but assumed it was a hiker taking refuge in the hut, infact it was Simon.  He had heard me but not been quick enough to catch me. He did eventually catch me but that was a few hours later as we both reached Tree tops together. We were both very happy to see the Tree tops aid station and gorged ourselves on bacon and egg rolls, sweets and various drinks. The ladies at this aid station were brilliant and we were also lucky enough to have a coffee van so we had quality coffee on tap. It really does not get any better.  Halfway eating bacon and eggs rolls with quality coffee, we were in ultra heaven.

Doing the Tree Top walk is part of the course, how good is Delirious ?

As part of the Delirious West 200 miler ( and the 100 miler) you walk the Tree Tops walk. Its an incredible structure high above the ground, as the name suggest you are walking in the tree top’s and it is very high.  Incredible views.

This year Warwick Crapper let Mark come along for the TreeTop walk, with Si and I.

Simon left Tree Tops first and I caught up with him pretty quickly. I’d forgotten about some elevation coming out of Tree Tops and the route wasn’t as downhill as I remembered it but we kept moving forward with the thought of time with Charles and Mark at Conspicuous Cliffs and then some time on the beach.  It was warm but nothing compared to the previous two days or I don’t remember being that hot. I suppose we’d avoided the hottest part of the day climbing from Walpole to Tree Tops.

I think this was when me and Si left the forest? behind us and saw the beach for the first time, coming into Conspicuous Cliffs.
Love Conspicuous Cliffs beach section.
Looking at the foot prints we weren’t the first on the beach..?
Its a long hike from the beach..
Sunset day two.

The trail from Conspicuous Cliffs to Peaceful Bay are very good, great scenery and a smattering of sand making running enjoyable, without the constant stepping on some parts of the trail. This is then interspersed with beach time and you get to run some great little coves with spectacular colours as the sun disappears over the horizon.

Start of the beach section into Peaceful Bay
Bye Bye sun, time to prepare myself for the cocoon of headtorch light…
Some of the wildlife enroute…a Tawny Frogmouth
A night there were a lot of spider webs complete with these bad boys… you needed to keep your wits about you.
The best steak and onions in the Southern Hemisphere.

Finally we made it to Peaceful Bay where Mark prepared his famous steak and onions supper. I’m not sure if his cooking is getting better or I’m just more hungry ever time I eat it but it tasted incredible. He even had one for Simon who also commented it was a great feed.  It made running 134km to get there seem reasonable for the food. Luckily Mark had brought enough for another steak dinner the next night and yet again it tasted even better. The man is the Gordon Ramsey of the ultra crewing world.

Right that’s enough for post #3, over half way but a lot more to write about….

fisiocrem ( https://www.fisiocrem.com.au/ ) is just bloody brilliant and does exactly what it says it does , it just gets the major muscle groups moving again. I use this extensively towards the end of the race when my quads are hammered.  It really makes a difference and allows me to move back through the gears towards the end of an event when most runners are stumbling home.

Fisiocrem is a must have in your ultra box of tricks…

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

Great hydration.

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

 

Fractelhttps://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.

Fractel headgear, just ace.

Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )

Best running headphones EVER !

T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in.  It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong,  storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)

Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! .  ( https://coros.net.au/ )
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