Day three and it was another glorious day in sunny Cornwall. Padstow to Bude would turn out to be very , very special. It 59km kilometres of incredible running over scenery that defied logic at times, it was just too perfect. I felt like I was seeing a picture postcard around every corner, each one outdoing the previous.
Padstow , before the ferry crossing.
Managed to get some video of the ferry crossing and Dave ‘Dangerous’ Dougla getting reprimanded for standing on the seats. I wish I’d taken more video, next time !
The highlight of day three was running through Port Isaac, an iconic village made famous by the TV series Doc Marten. It did not disappoint. I’ve added three images below but could have added hundreds more, the place is a picture postcard on steroids’ and the conditions were absolutely perfect. When the weather is this good there is no where else you’d rather be, nowhere.
Port Isaac, just incredible.
The only downside is the water looks so inviting but if you venture in there there is a good chance you’ll lose the family jewels for many hours , post dip, it ain’t warm.
Port Isaac, image two. The outer harbour.
How incredible is that view, it was hard to move on , leaving such a paradise and a true Cornish iconic village. Thankyou Port Isaac, you delivered in spades.
Me trying to get all arty’ with a Cray pot.
We were warned on day one that North Cornwall was one of the hardest sections and although we were blessed with perfect conditions it didn’t disguise the terrain which was testing. If you weren’t going down steep slopes you were ascending similar gradients. Luckily there were no time pressures and it was up to each runner how quick they’d run the stage. Stopping for a photo was also an excuse for a well earned rest or a break for some hydration and nutrition.
North Cornwall was as brutal as it was beautiful. Undulating is putting it lightly.As the image shows I’m heading down to the beach and then up to the ridge. North Cornwall was tough.
The beauty of the Cornish coast is the splattering of small village stores hidden in the coves supplying the best refreshments, like unplanned aid stations filled to the gunnels with delicious offering. I was parched and this ice cream , together with some lucozade energy drink, recharged my batteries big time. I skipped off up the next hill with renewed vigor before bumping into some tourists who offered to take a photo, the day just kept on giving.
A runners dream, ice cream on a stinking hot day.
Experiencing the runners high after a great Cornish ice cream and also happy for a rest after the hill I had just clambered up. Notice my foot wear in this photo. I had gone for the Altra Vanish Tempo’s , which were brand new at the start of this stage, this was a mistake as I was taking my life in my hands on some of the steep climbs, especially going down. My logic was the path was very runnable and there was road sections ahead, with hindsight I should have packed my Altra Olympus runners and swapped at one of the aid stations. My lovely white tempo’s were christened early in the stage when I jumped into a cowpat (a flat round deposit of cow dung) while coming off a sty.
Certainly happier after the ice cream in the cove behind me.
I have added an image of an example of said cowpat, sort of landmines for ultra runners . Needless to say my lovely white Altra Tempos would never be that colour again.
A cowpat, hard on the outside, soft on the inside.
It was a blessing to leave the coast to the back roads where we offered some protection from the sun. You were always on the look out for water and this watering hole was extra special as it had goldfish, I assume they had been deposited there and just survived ?
The famous Cornish caged Goldfish.
Maybe they’re dangerous and thus need the cage to protect the general public from being mauled to death, a Cornish version of a Great White shark perhaps ?
They looked pretty harmless truth be told but I didn’t risk putting my hand through the grate ?
As well as backroads there was a few trails to keep you on your toes and these were heavily shaded which was a respite from the unforgiving sun.
Trails were the finishing touch to a perfect day of running.Another highlight, I told you it was a perfect day, Tintagel Castle, home of King Arthur.
Eventually the days running had to end and I was disappointed when I reached the finish for day three, albeit I was looking forward to a sit down and some tukka. Imagine how excited I was to receive an authentic Cornish party , bloody stoked. I devoured the beast quickly and then stripped off and had a relaxing (and invigorating ) swim in the ocean. Laying in the ocean I reflecting on the best day yet and wondered how much longer the event could keep producing the goods.
A Cornish party, a thing of natural beauty.
After the Cornish pasty it was back on one of the buses and we were whisked away to our overnight accommodation. We’d be here for three nights and I was grouped with five other runners in a three bedroom chalet, with sea view of course and close to a great pub which would feed and water us. As you can see from the image below it was burger , onion rings and chips, real ultra food.
A table of very tired but very happy ultra runners. Who gave Dangerous a knife ?
Finally a perfect sunset before retiring for the evening and preparing for day four, Bude to Bideford, a 41km day, virtually a rest day. I could hardly sleep I was so excited.
Even blessed with a prefect sunset before retiring for the night.
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’ !
Fractel ( https://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/ )
We spent the first evening back at the Lands End YHA which meant a thirty mile return journey. There was little conversation on the minivan on the way back, we were all toasted from a hard days trail running and contemplating a similar fate the next day. Apparently the North Cornwall sections of the event are among the hardest trails and also you have to run seven days straight before your first rest day. All these factors were playing on everybodies minds as we sat in silence on the journey back to the start.
Start of Day 2 with my old friend Zelah along for the ride.
Once back at the YHA it was time for a well earned hot shower and some great dinner before I went straight to bed and sweated out the head cold that had been bothering me all day. I was out like a light and awoke the next day invigorated, unfortunately for my three running room buddies I had also snored all night , allegedly. So back on the bus we went to drive the thirty or so miles back to Portreath and restart the adventure at yesterdays finish line. It was surreal to be back at Portreath and without any fanfare we were off again. A good friend of mine, from my youth, Zelah Lewis joined me for the first ten or so kilometres and her company made the time disappear as we caught up with probably forty years of news. We were so focused on reminiscing I missed the first aid station which meant as we parted company I was out of food and drink, rookie error.
The images don’t get any better, thanks for the photo Zelah.Another Zelah Lewis image.. it was great having my own photographer along for the ride.
Luckily as Zelah turned for the return trail to Portreath I was caught by four runners who restocked me with Rat Race bars (my go to food on the run) We stayed together for most of the day and the highlight was ice creams from a pub later in the morning as the temperatures heated up.
The boys and ice creams, Matty, Martin, Phil and Steve.
Managed to find aid station 2 albeit I was travelling in a group of five so I just followed everyday else. Enjoyed sitting down and grabbing some great tukka, from memory a wrap of some sort, not important at this stage in the day , you just want food and as much as possible. On a side note the Rate Race bars are awesome and I would mainly use these throughout the day. The Cornishman pub was just next to aid station two and had to get the image below, just perfect. I use that term a lot in these posts.
Love this image, always consider myself a Cornishman.
Conditions for day one were perfect but day two was even more perfect, if that is even a thing ? Cornwall really was tugging at the heart strings by showing herself at her very best, it really does not get any better ? These were new trails to me as when I left Cornwall nearly thirty years ago I was a hard drinking surf chasing machine and running was only a thing you did if you were late for last orders at the local pub. ! The views on day two were incredible, just incredible. When the weather is this good Cornwall is probably the best place to be on the planet, in my opinion. I was blessed.
Another Zelah Lewis classic.
Along the coast trail you are constantly coming across beach crossings that last a lifetime and every one is picture perfect, breaking up the undulation of the coastal trails. These beach crossing are a welcome relief and give you time to relax and smell the roses, so to speak. You breath in the views .
Incredible beaches.
Linking the beaches, coastal trails and small Cornish villages are the incredible back lanes over grown with lush greenery, and stinging nettles ! You needed to be on your guard as you moved through these lanes though because Cornish drivers can all take on Lewis Hamilton in their Volkswagen campers and consider a runner a potential kill rather than an obstacle to be avoided. A few times I made a life saving dive into the hedge and on a number of occasions was met with a wall of stinging nettles, which as the name suggests, it an unpleasant experience.
Mustn’t forget the great back lanes , linking the trails , beaches and the villages together.
Its hard to describe the day without continuing the perfect, awesome, incredible theme I have been using so far on this journey thus far. Cornwall was just putting on such a show and the images will live long in my memory. On so many occasions I wanted to strip down to my shorts and dive into the Cornish ocean which was so inviting, albeit I knew it looked a lot warmer than it actually is , so resisted. I was also worried about the possible chaffing issues I would be facing running for hours covered in salt water. My T8 running wear is good but salt water and clothing, mixed with exercise, are not good bed fellows. ! On that note a big shout out to T8 clothing who supplied me with all my running apparel. https://t8.run/ I cannot recommend this brand enough, clothing so good you feel you’re running naked. I remember the first few times I tried their shorts I kept checking to see I was still wearing them, they are that good. Chaffing is a thing of the past, no need to cover the family jewels in Vaseline. (albeit I use to enjoy that ?)
A day at the beach.
I felt strong as the day progressed and came into Padstow full of beans knowing day two was finished, a chalk and cheese experience compared to the day one slog. There were so many highlights it was just another perfect day, there’s that word again. I feel like I’m missing out describing so many experiences from day two but with time my memory becomes jumbled , a benefit of my advancing years. I should have kept a journal like Steve , maybe next year ?
My little group of runners had split up by the time I reached Padstow and I was relieved to finally sit down after a long day at the office. Funnily enough I was a matter of metres from the finish but couldn’t see it and standing looking at my phone, confused, was saved by James, the Race Director, tapping me on the shoulder and pointing me the one or two metres to the finish line. At the end of an ultra you really are a zombie ! It was great to sit down and admire the harbour views before being whisked away to our accommodation for the evening.
End of day two.. Padstow, another picture perfect Cornish harbour town.
So day two done and dusted, a massive improvement on day one with the head cold banished. Finished well up the field, albeit it’s not a race, but good to finish strong and enjoy the day compared to the slog on day one. Now it was back in the minivan to the whisked away to the new accommodation for some R&R, a good feed before repeating the whole process on day three, I really was living the dream.
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’ !
Fractel ( https://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/ )
Run Britannia is the brain child of Rat Race events and was trailed last year by eight test pilots. 2023 was the inaugural running of the event with a cap of forty runners for the 35 day, 1,000 mile, running smorgasbord. On the day there were 27 starters , myself included. This was going to be the adventure of a lifetime, and then some. https://www.ratrace.com/run-britannia
Simple concept, start at Lands End in Cornwall and run the length of the United Kingdom ending up at John O’Groats 35 days later, over 1,000 miles, (1,634km) averaging between 50-60 km a day with four break days. Sounds reasonable. Rat Race events put on all the accommodation, transport, food and drink for the whole event; all you do is wake up each day and run an ultra, simple.
Presented with my RB Number and shirt at Lands End YHA.
We all gathered at the Lands End Youth Hostel for our first night together and the first of many race briefings from the RD James. It was incredible to finally be in England and at the start of what promised to be life changing. All the runners introduced themselves and what an eclectic bunch we turned out to be. From Plasters and Decorators to Company Directors, athletes to runners who had not even run an ultra, the whole spectrum of the running society was on show. The thing was no one cared , everybody was as equally nervous and excited together and to a runner it was all about finishing but finishing together. Hence the name I suppose, Run Britannia, rather than Race Britannia; it really was a run with like minded people.
James gives the first of many pre-run briefings.
Funnily enough I spent my youth in Cornwall, England, so knew Lands End very well, growing up surfing the first two beaches we would run over on our journey. The memories came flooding back as I clambered over boulders on the coastal path between Sennen Cove and Gwenver. It must be over twenty five years since I run amok on these beaches but it felt like yesterday.
The 27 runners at the start of Run Britannia, you could feel the nervous energy .
I’ve been here so many times over the years, but never starting a 1,000 mile run? I’d been dreaming about this shot for months.
So here’s the start, excuse the commentary from my old friend Paul Magnet’ Hutson…
Once we got going I knew my head cold I had picked up the day before was not going to go away without a fight. I started with the front runners but was soon jettisoned out the back and found myself towards the back of the pack by the time we reached Gwenver beach, a few kilometres from Lands End. This was going to be a long day, albeit spent in glorious conditions doing what I loved in my beloved Cornwall. Some of my best friends and my brother and his family has popped along to the start and they would pop up over the day to encourage me along, at times I needed it.
Sennen Harbour.
Running through Sennen and Gwenver was surreal, I had spent the best part of ten years surfing these beaches in a misspent youth and as we were out early the cove was deserted bar a few on lookers bemused seeing so many runners. It was an incredible experience and I soaked it all in. The images can never do it justice, so special.
My all time favourite beach on the planet.. Gwenver looking resplendent.
I found myself alone running across Gwenver until a good friend from a different lifetime came down to cheer me on. Seeing Chris, who had been camping with his sons, gave me such a boost. Old friends from decades ago reconnecting instantly. It’s hard to describe the feeling running across Gwenver , probably close to thirty years since the last time I really run amok there. It has a special place in my heart and I deliberately keep it locked away , probably explains why I never return, too dangerous, it claws at you and you can feel the urge to return building in your stomach. On this day I got my head down and moved on knowing I had a long day ahead of me and best not dwell on what could have been, more time for that later in the journey.
Off the coast path heading towards Zennor.
The coastal path is challenging but the views make up for the hard running surface and boulder clambering. Cornwall really is God’s County and is was putting on a show for day one. The early morning cloud cover was soon banished and it was pure sunshine to the finish. I was probably the only runner who kept his jacket on and this was a godsend later in the day, running across Gwithian Beach, when the wind got up. I was freezing and without my jacket it would have been hard to carry on while my fellow runners all basked in the Cornish weather, they’re a funny bunch Poms.
Zennor, picture perfect albeit at this stage I was seriously going downhill..
For some reason it looks like this is the only video footage I took on day one. I was suffering with a head cold but I’m sure I took more ? Obviously not which is such a pity as it was a biblical day. I always set off with good intentions but on day one I failed. This was taken at aid station two, just coming out of St. Ives.
St. Ives harbour.
After St. Ives we had to hot foot it to Hayle estuary and catch the tide, miss it and we were faced with an extra six or so kilometres. Most elected to run to the end of the estuary where it was the shallow; my group decided to go as the crow flies and just wade through up to our arm pits , holding our packs above our heads, SAS style. Because of this I didn’t get any photos or video, I was more worried about not dropping my iphone into the drink.
You can’t beat a good river crossing.
After we dried ourselves we checked the GPS tracking page and saw the front runners were finishing while we had more than twenty kilometres to go. Incredible pace which was unsustainable of course long term but first day, perfect conditions, you could forgive their enthusiasm. I was more interested in just finishing and recovering, time on feet run and trying to soak up the views. Cornwall really was delivering in spades on day one.
Survived the river crossing.
Post river crossing the wind got up and although it looks warm in the photo I was freezing, of course this was down to my head cold but I was so lucky I had my running jacket, without it I would have been in real strife. Once we got off the beach we were protected from the wind and things warmed up a tad. After Gwithian beach it was a case of head down to Perranporth where the bus was waiting to take us back to the start for a good nights rest, and man did I need it !
Coming into Portreath at the end of a long day.
By the time I got to Portreath I was well and truly done, I had nothing more to give and just needed to eat and sleep. We headed back to the Lands End YHA and after a good meal I was straight to bed and out instantly. That night I sweated out my cold and unfortunately snored all night, according to my room mates. This was down to the head cold, I’m assuming, as there was no more complaints for the remainder of the event. Either way the next day I was feeling so much better and ready for day two.
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’ !
Fractel ( https://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/ )
In Western Australia we are so lucky to be able to compete in some pretty incredible events, the brain child of Shaun Kaesler. If you’re in Australia you need to spend time on his websites; namely https://ultraseries.com.au/ or specially for WA :- https://ultraserieswa.com.au/ and the South Australian version :- https://ultraseriessa.com.au/ . Shaun has created a monster of a company that makes running dreams come true and offers runners events that will change their lives. The bonus of this community is just that , the community. His vision grows each year and he has put together an event catalogue that is second to none, globally. The only limiting factor I feel is his time and energy to keep adding events. He is building a team around him but the visionary is clearly Shaun with his team scrambling to keep up; albeit his team are as incredible as he is truth be told.
The reason behind this post is the team at Tribe and Trail has reached out and asked if I could post on my blog the details of a new weekly community run starting on August 22nd and then continuing weekly. If you ever thought about running either trails or ultras pop along and let the guys introduce to these life changing activities. So make your way to 235 Railway Parade, Maylands at 6pm. ( https://www.tribeandtrail.com.au/ )
One dead set way to meet fellow like minded runners.
As well as offering this free weekly run the guys at Tribe and Trail can also put you in touch with some seriously good coaches who will guide you on your journey from community run to your first , or next, running challenge. We all need challenges right, otherwise I feel you would morph into a ‘jogger’, assuming that is even still a thing , pass me my Sony Walkman.?
Who knows, from a community run to a 200 miler ? Funnier things have happened.
A few products that will help with your journey…
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’ !
Fractel ( https://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 Honk 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/ )
In three weeks, Sunday July 23rd, it’s the annual runner vs train trail ultra. This is without doubt the most fun you can have racing trains, albeit probably the only race that actually pits runner versus machine, a sort of Terminator type event for runners. The concept is simple, you park your car at North Dandalup train station and then run a 32k (or 34k) trail , on the Munda Biddi trail, ( https://mundabiddi.org.au/ ) to Serpentine train station and arrive before 10:21am where the only returning train departs and takes you back to then start. Simple right, you’d be surprised at the number of people who have miscalculated and missed the train. They are then faced with the drive of shame back to the start or a long walk if no one takes pity on them.
Over the years the event has grown to such an extent the train company reserves a whole carriage for the ten minute trip from Serpentine to North Dandalup. I must admit the returning journey always seem to be shorter than it should be after nearly three hours running, which translates to ten minutes on a train, albeit the train takes a shorter route back of course; as the crow flies so to speak.
Check out the previous years posts for an idea of the event.
Last year we left at the latest we have ever left and cut it very short due to the train being on time for a change. I reckon we made it by less than five minutes. Didn’t even have time for my Brownes Mocha, very disappointed. Cedric cut it even shorter and missed the train completely and Jon missed it by a county mile. ! Luckily they both managed to get a lift back to the start. I’m not sure we’ll leave as late this year albeit we could roll the dice and hope the train is late ? This is the whole point of the event, you need to be second guessing yourself the whole time and keep the pressure on, the last few kilometres you really should be under the pump.
Ticket details for the big day. Best $9.10 you’ll ever spend.
For all runners popping along make sure you all bring some tukka for post run, as you know the only thing better than running is eating great food and talking about running.
Proof of starting time albeit it’s on Strava of course.
Over the years there have been some classic stories including Barts running out of puff on the first hill and getting left like a bad rash. Then as we waited for the train he miraculously appeared , albeit coming from the wrong direction. To this day he has never revealed how he achieved this but the word Uber comes to mind, albeit I’m not sure they even have Uber in Serpentine, actually I’m not sure they have invented cars yet in Serpentine. ? There was also the first runner to miss the train completely by following the Mundi Bindi blindly forgetting to take a left turn to get to Serpentine, ending up in Jarrahdale before he realised his mistake. Adam had left his group which contained a runner with a GPX route on their watch and just kept on running, albeit he was joined by a few other runners. Needless to say he suffered at the post race tukka-fest, being forced to stand alone in the naughty corner, while being ridiculed from afar. Last year Cedric was running with us when he made the fatal mistake of running ahead with a couple of fitter runners who decided to run the longer version of the course, unbeknown to Cedric. The other two runners caught us and made the train, Cedric unfortunately didn’t. Jon ‘Trailblazer’ Philips also missed the train last year despite starting very early, luckily for him I took pity on the poor soul and sent a car for him before he stumbled off the scarp.
I wonder who’ll join this illustrious group of train no-shows this year , to find out you need to book yourself a train ticket, get yourself to North Dandalap train station early Sunday morning and get running, what could possibly go wrong ? All aboard…
Lauren and Katt leaving a few minutes before the 7:25am group.
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’ !
Fractel ( https://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 Honk 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/ )
The guys at Xterra Planet ( https://www.xterraplanet.com/ ) reached out and asked for an article on the difference between trail and road running so here it is ..
Thanks to Ari at Xterra Planet for reaching out to me and helping with the article. Nice to realise someone apart from Mum reads my posts. I’ll add the whole article below just incase the link ever disappears.
After 46 marathons and 45 ultras, Kevin Matthews is feeling fresher than ever. Fuelled by a rejuvenated love for running, the Aussie better known as “Big Kev” shares his personal journey from a once time-obsessed road runner to a new-found trail run advocate hungry for the next adventure.
Back in my early days of running, trail running was seen as something you did when you decided your running career had peaked and your best was behind you. Nothing mattered more than time and speed, and the most obvious terrain to achieve that was on the road.
Slaves to our GPS watches, we were cocooned in a world of hours, minutes and seconds. Never did we consider the idea of just enjoying the journey rather than concentrating on the destination and the time it takes to get there because nothing matters more than a PB. We’d pay a king’s ransom for anything that even hinted at some sort of performance benefit and were continually looking to finish doing what we love as quickly as possible, because, you know, PBs.
Yes, I once one of these animals where the only thing that mattered was your finishing time. But that all seems like a lifetime ago now.
My road career was derailed by a combination of three things, first a 5cm calf tear in, then a bad case of plantar fasciitis, and finally old age. Throw in pandemic and by 2020 I was lost. My days of running for speed were behind me and being a competitive animal I needed a new challenge, I still needed to compete.
I found salvation in 2020 with three ultra marathons and some great trail events that, for the first time, made me see it was ok to stop and smell the roses while enjoying the journey. Hell, when you run trails you can smell the roses, take a selfie with the roses and even google the Latin name of the roses. Time is not your enemy. You find yourself smiling as you enjoy the serenity of just being alive on the trails doing what you love. You also find competitors suddenly become friends, and good ones, travelling together enjoying the same sense of freedom that running trails gives you.
There is something primaeval about being in nature, powered by the human body and doing what we were meant to do, albeit without the hunting part of course. This was a new world to me, and I have to admit it felt good. It was the rejuvenation I’d been looking for and no longer was I lost. If anything, I felt more at home than ever.
“Hell, when you run trails you can smell the roses, take a selfie with the roses and even google the Latin name of the roses. Time is not your enemy.”
Looking back over the last couple of years, I’ve found that, more often than not, any images of me running trails usually show a grin a mile wide. Trail runners smile a lot more and even if you think a road runner is smiling it’s normally a grimace or they’re about to lose control of their bodily functions because they’ve pushed themselves too hard. Don’t get me wrong, trail runners can push themselves but it’s a different kind of effort. You cannot help smiling on a good trail even if you’re in top gear and tucked up in the pain cave, it’s just not possible.
I’ve also come to learn that the only thing better than a short trail run is a long trail run. Beginners won’t believe me but it’s only a matter of time before they discover that when it comes to trails, the longer the better. Over the years I’ve podiumed in races ranging from 4km to 200 miles and my all-time favourite distance is by far the 200 miler. They all have their pros and cons, but a trail ultra becomes more than a race, it becomes an adventure and that is the magical ingredient you just don’t get on the road.
The adventure continues when the sun goes down, or before it even comes up. On comes the headlight and the whole world is condensed to this small beam of light that extends out ahead of you. The sounds and smells of the trail are magnified and never is it more clear that you are alone in nature – lost in time, lost in your own thoughts, and experiencing the moment to its fullest.
As a trail runner, you also begin to crave more and more difficult challenges. Gone are the days when only flat courses are considered as you strive to take a few seconds of that PB. Now, the more elevation the better and distances soon become bigger and bigger as you try to test yourself more and more. I’ve forgotten how it felt to think a marathon was a big deal, distance-wise, and now it becomes the distance between drink stations while navigating endless miles of forests, rocks, rivers and whatever other unexpected obstacle comes my way. It’s all relative, I suppose, but impressing work colleagues around the drink fountain has become more and more difficult as I keep raising the bar. They’ve become numb to the extra-ordinary.
“[Running a trail ultra] becomes an adventure and that is the magical ingredient you just don’t get on the road.”
From a competition point of view, trail running has also allowed me to once again compete at the pointy end of the race. It seems that in trail running age is far less of a factor than it is in road running. Add in more and more distance and all of a sudden running becomes more mental than physical and luckily I am very mental, according to my few non-trail running friends and my current wife. Last year I managed to win three events, a feat I thought was beyond me after my last road race victory four years previous.
The stark contrast between the two kinds of running probably became most clear to me the time I suffered my way through the Melbourne Marathon and the Feral Pig 100 miler just a month apart from each other. Although it was probably a bad idea from the start, it would be inaccurate to describe the on-road Melbourne Marathon as any form of fun as I stumbled home a long way from my expected finish. There was no smiling, no happiness and certainly no high fives, albeit I was injured and running on anti-inflammatories. Four weeks later I ran the Feral Pig 100 miler. Being heavily under trained it could be argued that this was equally as bad of an idea, but I just wanted to finish and ran with poles from the start. The Feral Pig is a midnight start after a two hour bus ride and it is brutal. Undeterred I got my head down and just had fun with good friends on the trail, recording a five hour personal worst but having the absolute best of times while doing it. Thing is, in the sport of trail running, an extra five hours on the trail is actually a positive, it’s five hours extra doing what you love.
But it’s not just about trails. Trail running is also about meeting and making good friends – becoming part of a community where your running talent isn’t as important as who you are as a person. Whether you finish first or last, it feels that within the trail run community you are treated equally and everybody is working together to get all runners to the finish line. The best trail runner in the world is the one having the most fun, not the one breaking the finishing tape. The love you feel from the trail running community is unique and not like any community I’ve experienced before. Filled with positivity, it’s a community bound by like-minded people doing what they love to do surrounded by nature at its best.
“The best trail runner in the world is the one having the most fun, not the one breaking the finishing tape.”
Only a trail runner knows the feeling of that early morning sunrise or racing the sunset bathed in glorious light surrounded by beauty, alone or in the company of good friends. This feeling is something you just can’t replicate while surrounded by a concrete jungle and being targeted by silent electric scooters or loud middle aged men in lycra. On the trail you feel alive, on the road you have to concentrate to stay alive, avoiding all the man made traps designed to bring on tears, sprains or breaks. Don’t get me wrong, the trail can be just as unforgiving but you concentrate on what you do, skipping from one foot to the other while making forward progress. The environment is more controllable and you can relax and experience the pure joy of running.
Above all, trail running has given me back my running mojo. It feels like a second wind in my running journey and it has allowed me to continue to compete while at the same time taking in my surroundings and once in a while just stopping, looking around and breathing it all in. The future is bright and I’ll be there watching many more sunrises, or chasing many more sunsets, smiling like a Cheshire Cat while skipping along glorious trails, and why wouldn’t 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’ !
Fractel ( https://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 Honk 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/ )
Looking focused at Land’s End. Image : Run Britannia website. KO June 3rd.
Last August I signed up for a 1,000 mile (1,634km) race running the length of the Uniked Kingdom. Starting at the most southerly point, Lands End, and finishing 36 days (yep that’s days not hours!) later at the most Northerly point , John O’Groats. https://www.ratrace.com/run-britannia )
In August it was easy to press that enter button and then forget about it for a few months. In the meantime I had Birdys backyard Ultra, Not time to die backyard ultra, Melbourne marathon, Feral Pig 100 miler, Hysterical carnage backyard ultra, 6 inch trail ultra marathon, Delirious 200 miler, Herdy’s frontyard ultra and finally the 24Lighthorse ultra to attend to. These have all been dispatched and suddenly I’m sitting her with less than three weeks to go with a knot in my stomach and a mix of incredible excitement and numbing anxiety.
Looks like Scotland but I could be wrong. Image from the Run Britannia website.
The race starts , funnily enough, just outside my old home town so it’ll be weird returning home after so many years. I left Penzance nearly thirty years ago and haven’t been back for many years. My childhood was idyllic growing up in , what I consider to be, the best part of the United Kingdom, but we all consider our childhood town to be special I suppose ? My brother and his family never left so it’ll be good to see them again for the first time since my father passed away in 2012. Time disappears so quickly and I am no longer the young man that left Penzance all those years ago but a part of me hasn’t changed and I am worried that that part will find it very hard to return and then leave again. When I left it was not going to be permanent, a year max to earn some coin for a surf sabbatical, life got in the way and eights years later I’m emigrating to Australia with a new Wife and a young daughter ?
This is another reason the fist few days of this adventure will be more testing as I once again leave my hometown, a place I love and will always love, as well as my childhood friends who have been distant memories for so, so long. Seeing them again is going to be hard as in my mind they are all young men in their prime, I’ll be returning to very different versions and these memories will be with me from then onwards, replacing the younger versions. I will also be leaving the beautiful scenery that is the South West coastline and trust me it is really is incredible. Maybe that knot in my stomach is more about my impending visit back to my hometown rather than the race anxiety ? So many memories, some good , some bad will come flooding back like a tsunami, any I ready for them ? One of the main reasons I don’t return to Cornwall is because I’m worried I’ll never leave , at least this way I know I will of course. As the image below shows , St. Ives in all her glory , Cornwall is magical.
Definitely St. Ives, my old stomping ground. I’ll be taking my budgie smugglers, just in case. Image from the Run Britannia website.
As Run Britannia is a stage race there is the benefit of a good nights sleep every evening which will help with recovery for the next days adventure. As part of the race entry you get accommodation, transport and all meals as part of the deal. In theory I can turn up at Land’s End on June 2nd with my running gear and a bag of clothes and not spend a cent for 36 days before being deposited at Inverness in early July. Sounds good in theory but I’m sure I’ll find ways to give my credit card a beating, it’s in my blood according to my Wife.
There will be 29 starters, as of a few weeks ago, for the event which is a surprise as it sold out in a few hours and all forty places were initially taken. I got in after a short time on a wait list, it seems pressing that enter button is easy, you then have to tell your partner, family, work or friends of your impending challenge and maybe they talk you out of it , or life just gets in the way ? Anyhow it will be more intimate and maybe I won’t have to share my accommodation so much , although it would have been nice to have the full forty for company. To me I’m going to have 29 more friends , as well as support crew, after the event who will be able to share some great memories together, as well as some not so great ones ? This is the point of the Run Britannia event , memories to last a lifetime, the organisers aren’t even calling it a race and won’t be keeping a track of times (of course I will, c’mon, really?) This is about the experience, making good friends along the way, finding who you really are and finishing , that is all. Albeit I will be posting on Strava every evening and FB , Instagram etc… so everybody can come along for the ride, at a discounted rate of ‘free‘.
The Run Britannia route.
We’ve had a few zoom meetings with the organisers who have passed on the lessons learned from a test pilots who ran the route last year. I think three of the eight finished but all the non-finishers were beaten by injuries rather than distance. The daily distances didn’t seem to be a problem but the build up of fatigue which would eventually lead to fractures, strains, pulls, breaks etc., which was the issue, funny that? Mental note to self to spend an hour in the evening, at least, post run on stretching , massaging and general maintenance before scuttling off to bed. I’ll be taking a massage gun and my vibit ( https://vibit.com.au/products/the-vibit ) , as well as my humantecar spray ( https://athleticus.com.au/ ) and fisocrem. ( https://www.fisiocrem.com.au/ ). I’ll be using Bix hydration products over the course of the event , for hydration and recovery . ( https://www.bixvitamins.com/ ) These will make a big difference, especially the recovery tablets in the evening. Luckily I also have a load of Bix power sachets which contain carbohydrates, these are yet to be released to the general public., I’m a guinea pig?
Is there a runner at the end of the rainbow ? image Run Britannia website.
As the images in this post show the scenery is going to be epic and this is what I’m most excited about. From the website :-
RUN MAJOR SECTIONS OF BRITAIN’S MOST FAMOUS LONG-DISTANCE PATHS INCLUDING THE SOUTH WEST COAST PATH, WYE VALLEY WALK, OFFA’S DYKE, CLYDE WALKWAY, THE ENTIRETY OF THE WEST HIGHLAND WAY AND THE GREAT GLEN WAY.
There are some pretty wicked trails right there as well as some awesome b-roads snaking through some of the most beautiful parts of the country. I will be stopping for a few pub lunches, coffee breaks and places of outstanding beauty for sure as time is not important , its all about finishing. There will be cut off times for each stage but they will be generous and the organisers encourage you to soak up the adventure you’re on rather than be a slave to the GPS watch on your left arm. Of course my Coros watch ( https://coros.net.au/ ) will be recording time but I may treat myself and put on the auto-pause option.
My goal on July 7th is to be standing right there… John O’Groats. image Run Britannia website.
Thus event will really test the theory that the mind is stronger than the body as I really believe the mental toughness you need to succeed in an event this big is as important as the physical training you put in before the start. Can you train for a 1,000 mile event ? I don’t think you can really, you just hope you adapt during the event itself and your body learns what’s expected of it and just performs with the mind opening all the possible road blocks along the way, well that’s the theory anyway ?
Over the last few months in Australia we’ve seen some mega-runs by normal athletes. Nedd Brockman for example :
When Brockmann arrived at Sydney’s Bondi Beach on Monday – his unmistakable, bleach-blonde mullet pinned down under a baseball cap – it signaled the end of a 2,456-mile (3,953km) running voyage that had started on the opposite side of Australia 47 days prior.
It’s difficult for the 23-year-old to know where to start when recounting the physical toll placed on his body since setting off from Cottesloe Beach in Perth last month – the countless injuries, the endlessly aching joints, the sleep deprivation, the blisters or even the maggots growing in his toes.
That all explains the joy and relief etched across Brockmann’s face when he finally arrived to hordes of people at Bondi – Australia’s iconic surfing beach – and marked the occasion by draining champagne from his sweat-soaked shoe.
“I’d been through hell and back 10 times to get there – through every injury, all the sun, the rain, the road trains, the roadkill, the weather, the headwinds,” Brockmann tells CNN Sport. “Just to get through that and then to finally see that amount of people in Bondi was out of this world. I couldn’t believe it.”
Brockmann, an electrician originally from Forbes, New South Wales, has endeared himself to the Australian public over the course of his transnational run, so much so that many are calling for him to be crowned Australian of the Year in 2023.
As of Friday, he has raised two million Australian dollars ($1.26 million) – almost double his initial target – for homeless charity We Are Mobilise through his run across Australia, covering an average of more than 50 miles a day for 47 days.
Nedd Brockmann ran over 2,500 miles in 47 days.
Another example is Erchana Murray-Bartlett who ran nearly 4,000 miles :-
Five months after setting out from the tip of Australia, marathon runner Erchana Murray-Bartlett has reached the country’s southern edge.
The 32-year-old on Monday finished her 6,300km (3,900 miles) journey – a marathon every day for 150 days.
Ms Murray-Bartlett’s effort sets a new world record for the most consecutive daily marathons by a woman.
And she has raised over A$100,000 (£57,000, $70,000) for conservation charity the Wilderness Society.
Ms Murray-Bartlett has been running professionally for years, but after missing out on qualifying for the Tokyo Olympics, she set her sights on another life-long dream.
She was going to run the entire length of Australia, and she was going to break the Guinness World Record for the most consecutive daily marathons by a woman – held by Briton Kate Jayden, who last year completed 106 in as many days.
Ms Murray-Bartlett set out on the run to raise awareness of the extinction crisis facing Australian animals and plants. Australia is home to some of the richest biodiversity in the world – much of which is unique to the continent – but it is among the worst in the world for biodiversity loss.
It was tough going for Ms Murray-Bartlett from the beginning – she had three injuries in the first three weeks.
But her body learned to cope as she wound her way along Australia’s famous coastline, through rainforests, and down both dirt roads and highways. She sometimes ran in torrential rain, other times in heat upwards of 35C (95F).
Despite consuming between 5,000 and 6,000 calories a day – about three times the average woman’s needs – the nutritionist shed weight.
She suffered sunburn, blisters and aches, and jokes that she’s now been bitten by every insect under the sun – ants, mosquitos, spiders and more.
She weathered constant brain fog and a pervasive body fatigue she says got harder and harder to shake each morning.
By the time she ran into Melbourne, her feet had swollen an entire shoe size and she’d burned through ten pairs of runners.
“There’s definitely been some very tough days… you’re out there all on your own and you can’t see the finish line and you think why am I doing this? And during those moments, I think to myself, why,” she told the BBC on Tuesday.
“Even though sometimes you are covered in sweat and flies and everything ached, I thought: ‘No, I can go one more km’ or, ‘no I can go 500 more metres’. If you keep stringing together little tiny goals… you can make it.”
She crossed the finish line on Monday evening to news she had raised almost double her original fundraising target.
Speaking to local media, Ms Murray-Bartlett said she had been overwhelmed by the support – people donated in droves and some ran parts of the journey with her.
“It’s overwhelming, I’m so stoked,” she said.
“The turnout has been phenomenal and the fact that everyone was running with me, it made it even more special.”
Erchana Murray-Bartlett ran 3,900 miles over 150 days, running a marathon a day.
Makes my Run Britannia seem like a fun run ?
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’ !
Fractel ( https://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 Honk 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/ )
The 24 hour starters…at the 3pm service pre-event. credit: Shannon Dale.
I have raced the Lighthorse Ultra the last four years , it has a special place in my heart after my first ever DNF in 2019 (albeit I’m not sure that’s true as its a timed event , so just crossing the start line you get a finishers distance ? Anyhow it felt like a DNF to me after 33k and three hours ?) I was totally unprepared for the format, my first time at a timed race, and the midnight start, and blew up in spectacular fashion. https://www.runbkrun.com/2019/06/01/what-you-learn-from-a-dnf/
Coming into the event this year I had Run Britannia ( https://www.ratrace.com/run-britannia ) in the back of my mind, so was going to use this as a last confidence builder before a three to four week taper concentrating on getting to the start line in June fresh rather than over trained. That being said I had Rob Donkersloot pacing me and he is a hard task master, as well as a very good crew. I knew Rob would keep me and my chair separate from each other for most of the event and I need this otherwise I have been know to slink away for an hour or two , tucked up in my chair in a nice warm sleeping bag. Rob helped me break 200 kilometres in 2022 when I had came close the two previous years but sacrificed the distance for ‘chair time’. Rob is a coach who concentrates on meditation and the mind as well as general coaching. I highly recommend his services.. ( https://mindfocusedrunning.com/ )
The Mind focused running crew who let me share their gazebo. A better bunch of runners you’ll be hard pressed to meet.
This event is heaped in remembrance to those who have served and who are serving. There is an Anzac last post before the event which focuses the mind on the sacrifice of those who gave their lives in the many conflicts over time. This run is about honouring them and when you’re deep in the pain cave thinking about these brave souls gives comfort and encourages you to carry on, knowing what you are feeling is nothing compared to what they felt and what they gave so we can run this, and all, events in the wonderful, lucky, country we live in.
The event village taken by Shannon Dale on a really big step ladder.
Post last post it was time to line up for Lighthorse Ultra number five, and my fourth 24 hour run. Conditions were perfect and I was surrounded by friends at the start, looking ahead I could see the run down to the bridge before the small rise (which gets bigger every lap funnily enough) , déjà vu I suppose. I reminded myself how I have retired from this event every year but always seem to find myself at the start line the following year. Runners aren’t the brightest people in the world, I’ve said that a few times.
I had trained well, post Herdys, in early March and had put together a good block of four weeks, I was ‘peaking’ at the right time and went into the event confident of a good total. Although this was merely the last long run before Run Britannia in June I also wanted to use it as a confidence booster initially and second to see how’d I’d recover. I was paying special attention to any niggles and also the condition of my feet and toes during and post event. After several zoom calls with the Rat Race crew who run the Run Britannia event it seems injuries were the major reason for DNF’s from the test pilots, the daily distance was deemed achievable.
Saturday afternoon, first few laps. (I’m smiling) credit : Andrew Yeatman.
Saturday afternoon went smoothly enough, I felt better than last year and was running in the low 5min/km range, even throwing in a few sub 5min/km’s albeit when this happened I made a conscious effort to slow, I was running for 24 hours. Just before the sunset I was probably top five and ahead of last years distance, maybe a PB was on the cards, the conditions really were perfect and a lot better than 2022. I put this to the back of my mind and reached for my Audible app on the iphone and started a new book, this would keep me going through the night when social interactions drop. I had a new Anthony Horowitz book, Moonflower Murders, all 18 hours of it, a perfect length for a 24 hour race. As it was it kept me interested all evening but once the sun rose I needed the kick from a few hours of Taylor Swift. (Don’t judge me!) and my Lighthouse Spotify playlist, mostly songs from the seventies and early eighties, my golden years.
Great shot of the evening loop by Stephen Jones. I was trying to hide my headtorch for a better effect.
We change direction every three hours and I would use this as a reminder to change my tops, and then every six hours a complete costume change. I would also target a small rest at these turnarounds to either eat or grab a few minutes in the chair to apply fisiocrem ( https://www.fisiocrem.com.au/ ) or some massage gun quality time. Rob was there to make sure I didn’t pontificate too long of course.
All smiles as the sun rises Sunday morning and the heat starts to rise. credit : Andrew Yeatman.
With the 3pm start the sunset comes quick and before you know it you are away in your own little world cocooned in your little light sphere ahead of you from your head torch. This would be true for most runners but not for me as I was wearing my new Silva Exceed 4XT, ( https://www.tribeandtrail.com.au/running-gear/silva-headlamp-range-400-600-2000-lumens/ ) The only downside to the Exceed 4XT is the battery is so big I had to wear a small backpack to accommodate it, it’s too heavy to wear in your shorts or on your head. The up side is 10 hours of full 2,000 lumens light, basically turning night into day. I lost count of the number of comments about the brightness of my headtorch, it is a game changer and although expensive I believe worth every cent as you rarely trip over due to bad lighting, a bug bear of mine while night running.
Audible kept me entertained and as the numbers thinned out post midnight I was happily lapping in good times and feeling relaxed. The temperature was perfect, not cold enough to be uncomfortable but not warm enough to over heat you. I kept on shorts the whole night and only added a jacket in the early hours , just before sunset.
Nutrition wise I never really have a plan and just eat what I have or what’s available. I had my go to food, tinned rice pudding and weetbix, but no main meal as such. I managed to steal a piece of vegetarian (?) pizza from Rob around midnight and this kept me going , paired with the odd gu when I remembered. I was also using Bix Endurance Fuel which has 200 calories. ( https://www.bixvitamins.com/ ) This is currently in ‘testing mode’ as the normal Bix tablets are more about replacing electrolytes, and they do that very well, and also recovery. I was hydrated as I would fil a 500ml bottle virtually every lap, well Rob would fill the bottle for me. The one aid station in the event village was also my go-to for orange and pineapple slices, flat coke and ‘BK Showers‘ when the temperature rose late afternoon Sundays. If there’s one thing I can improve for this event it’s nutrition, I’m too use to 200 miler aid stations and crew who magically summon up gourmet meals on demand.
Rob informed me I was ahead of last years time in the early morning but my old friend fatigue had come calling and my lap times started to increase, with more time spent around the gazebo doing ‘stuff’, whatever that may have been, albeit not enough time to attract Rob’s attention as he snoozed. It’s a thin line when you stop with Rob crewing, you need a good excuse otherwise you are met with a disproving glare as you stumble around the gazebo. I was comfortably in second place apparently with Michael Hooker way ahead. At this stage I was confident I could hold a podium position knowing, with experience, I’d be close to 200 kilometers if I kept moving forward, this took away a bit of pressure as this was my primary goal for the event. I was being chased by two ‘young guns’ , Simon Poli and Tom Radonic. Both these guys were capable of running 200km so I knew I’d need to run the full 24 hour to keep my position, great, always good to add more pressure when running for 24 hours.
The obligatory TRC shot. The Running Centre look after me so always try and do my bit.. credit : Andrew Yeatman.
Sunrise came along pretty quickly , surprisingly, I’d changed to music after losing interest in the audible book and was pumped with some great tunes. As soon as the sun rises your lap times improve, it’s a mix of the sun and also you can start to see the finish especially when the six and three hour runners join in at 6am. All of a sudden the path is awash with runners and the energy of the event is turned up a notch or two. The event village is then a hub of activity as you have supporters from all four formats (24, 12, 6 and 3 hour options) cheering you on, it makes a big difference. It is also inspiring seeing so many runners taking on their demons for the cause and doing their bit to remember the Anzacs.
The bench selfie on the second last lap, probably cost me a PB.
Sunday late afternoon and I was starting to fade, my lap times increased and I found more and more excuses to pontificate in the gazebo. I had been lapped a few times by Tom but was sure I had enough in the tank to hold him off, well pretty sure. I knew Simon had planned to get to around 170km and then anything post that was a bonus, he wouldn’t be getting 200km so my podium place was safe. With this in mind I allowed myself to drop the pace but whenever I did Tom would scurry past at a great rate of knots, looking far too fresh for my liking.
As well as breaking the 200 km for the event I also had the goal of a PB, which sat at 207km from last year. Early on I was well on target but I was slipping and this goal was becoming more and more of a challenge each passing hour. At the last turn around , leaving three hours, I knew it would be close, very close. I soldered on, never walking on the course , and encouraging all the die hard runners left stumbling forward towards the finish time. In the last three hours of a 24 hour race you are all deep in the pain cave, testing yourself and asking serious questions and that’s the point.
The 200km photo. I’d worked hard to get here. Thanks Rob.
I reached the 200 km mark and got the obligatory photo with Rob and a few press ups, it’s now a tradition apparently. I wonder if I’ll get there next year ? I can’t believe I’m even thinking about next year so soon after this year ? Runners, we’re a funny bunch. Rob encourages me to carry on but I knew then I was probably not getting to get a PB and truth be told I was ok with that. The event was a big success, I had managed to hold on to second place, just, as Tom had got to 200km and decided to pull the pin. I did manage another two laps and got to lap 82, the same lap as last year, but couldn’t quite get the distance I needed for a PB, short by about 400 metres. I think the bench selfie really did cost me a pb ?
Satisfaction, photo by no3 daughter Charlotte, looking good in T8 clothing.
So another great event by Ultra Series WA ( https://ultraserieswa.com.au/ ) and special thanks to the Race Directors, Scott, Harmony and Karin, and the amazing volunteers, what a great job by all. All that was left to do was to receive my trophy with Tom and Michael, a humbling experience with these two guys , both destined for so much more in their running careers as I move towards the end of mine, albeit kicking and screaming !It was special watching Michael go about his business hitting his massive target with more blue sky ahead and also maybe a ‘coming of age’ for Tom who , like Michael, has a great career ahead of him. On the flip side I’m loving my running at the moment and this event ticked all the boxes pre Run Britannia. I got the distance I was after, post 200km, but more importantly enjoyed the process and came away niggle free. I’ve ran a few times since the event and the legs feel great, the knee ‘niggle’ is gone , after 7 months, and my hamstrings are ‘working’, winning.
So in four weeks today I’ll be lining up at the start of my biggest adventure yet, the 1,000 mile Run Britannia ( https://www.ratrace.com/run-britannia ) event in the UK. Thirty one days of running over a thirty five day event, averaging around 50km a day. Am I ready ? Who really knows for an event this big, all you can do is get as cardio fit without the risk of injury, I feel its better to run up fresh as you’ll certainly gain fitness over the duration of the event.
Michael and Tom join me in the top three. Tom pushed me all the way while Michael ran 250k !! Next level.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’ !
Fractel ( https://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 Honk 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/ )
Hamming it up for the crowd. You’d be mad not to. A true road show pony. Raf watching on from the sideline. (in the cap)
Before Strava and GPS watches, yes such a time did exist, us runners had Excel spreadsheets to record our running history. Mine goes back to 2008 and I still manually add every run I make, religiously. Of course since around 2014 I have been using Strava so have a backup, thankyou Andrew Ziepe for putting me onto this mostly cycling app at the time, but my Excel sheet is still my go to for historical data. My friend Jon Pendse has a spreadsheet that just borders on AI although he is an accountant. It has pivot tables on pivot tables, I’m sure with a bit of work he could get it to predict the lottery numbers.
Anyhow last weekend on the weekly long run with the boys we were discussing whether we still enjoy training as we age. Personally I enjoy racing more as I have transitioned to Ultra running from Marathon and shorter distances of my youth. I say youth in the broadest sense of the word, I was running PB’s into my early fifties. Back when I was a road running show pony I would train all year for maybe two or three big events, with a few half marathons and 10k races thrown in to keep me focused. As you can see from the Strava and Excel extracts below I ran a lot, between 10 -14 times a week, averaging between 140-160km.
Back in the day I’d awake at 5am and run ‘old faithful’ as I called my early morning run, a scenic 10k around Star Swamp. Depending on the time of year I’d see the sunrise on that run. I’d then have my weetbix (normally four) with banana’s and then get on my Elliptigo and cycle the 15km or so to work. A lunchtime run to get my double day and then a long run with the boys Sunday, with a shorter run afterwards of course. Week in week out for a year before a 5cm calf tear after the bridges 10km put me on hold. After I recovered from the calf tear I had a run of about another year of hard training before plantar fasciitis finished my running career , well the personal bests anyway. My last marathons of note were in 2019 , a couple of sub threes but in the high 2:55’s; not the early 2:40’s of yesteryear.
An injured runners weapon of choice, love my Elliptigo; also a great recovery option.Every week was double days and big weekly distance, end of 2016.
The end of 2016 and some serious double day repeats.
In the extract from my spreadsheet for the end of 2016 above I recorded my fastest 10k at the WAMC (West Australian Marathon Club) Peninsula run for a win, 34:18; then the following weekend a half PB of 1:15 dead. for third. Add in a 2:41:44 marathon at the City to Surf for a 5th place finish and a 2:44:30 World Masters marathon, age group second, as well as PB’s for the Rottnest half and the City Beach 4k. It was a wonderful time in my running career. Unfortunately a few months into the following year a calf tear brought this golden streak to an end and I never ran those times again. In my defence I was 49 at the time so a slow down was inevitable but the injury just hurried the process along I suppose.
I did manage an AURA age group record for the 100km ( 7:47) early 2018 but then it was a barren three years before three victories in 2022 in ultra marathons.
I’ve attached a video of me discussing Ultra marathons in 2017, looking back some of the comments I made in this film are now amusing. This was years before I discovered my love of Ultra marathons. It was before the 2017 ADU 100km where I finished second I think running just over eight hours. I returned to the following year to win it and claim an AURA age record.
Out of Parrys’ morning of day Three of the Delirious West 200 mile and a second place finish .
After a disappointing 2020 I entered eight ultra marathons in 2021 and added two more for ten in 2022 with three wins in the Lighthorse 24 hour race (207km total), the Kep 100km and the No time to die backyard ultra (33 laps) Training wise I was racing as much as I was training because I enjoyed the racing so much more once the pressure of a finishing time was taken away. I also finished my first 200 miler after DNF’d in 2020 and also ran the Feral Pig 100 miler and Hysterical Carnage backyard ultra , with an assist to the great Phil Gore. My running mojo was back but my training mojo not so much.
Running so many events gave me the opportunity to race, recover, taper, race..repeat; very little need to actually train as this was taken case off while racing. Gone were the double days and also double digit run weeks. Infact I my last double digit run week was early 2021. Despite that I managed to win three events in 2022 and finish top 5 in many others. You gotta love ultra’s.
The end of 2022 and its a whole different story.
The last couple of years I have spent more time racing than ever before , in 2022 I raced over 2,000 kilometres, 40% of my total annual mileage. That is a lot where as in my show pony marathon days it would be around 100-200km , about 4% .
In 2022 I just managed to scrape 5,000 kilometres for the year but managed three wins and a Stella year on the back of a busy 2021. That year set the foundation for the following years success. Over 18 ultra marathons in the two year period. Very little training just recovering, tapering and racing. As you can see from the spreadsheet 2011, 2013 and 2016 were standout years for PB’s. I consider 2013 my breakout year when I had the training in my legs from the previous years and started to hit personal bests whenever I ran, a great time in a runners career. I plateaued in 2014 and 2015 before training with Raf in 2016 and increasing weekly distance as well as adding pace. ( https://therunningcentre.com.au/ ) I was eventually derailed by injuries in 2018 and 2019, which resulted in losing my running mojo in 2020 (and COVID?) before finding my mojo with ultra running in 2021 onwards.
Annual running totals. Highlights being 2016 and 2021.
As well as distance unlocking personal bests you need to race more. In 2016 I raced 21 events, virtually a race every two weeks. Nothing pushes you more than a bib on your chest, healthy competition with yourself and your fellow competitors. You will never replicate the desperation of a race in training, it’s just about impossible. That is why it’s so rare to run a personal best alone on a training run, you can’t replicate the conditions of a race. Even in my ultra career I race long and often, this makes up for the lack of ‘proper training‘ so to speak. Although the pressure isn’t as intense for the longer distance you still push yourself harder than on a training run, it’s in a runners DNA to want to run as fast as possible in a race, otherwise it’s just an expensive training run ?
So the point of this post, you want to improve add distance, you want to really improve add double days and distance, you want to excel and reach your potential, add distance, double days and race a lot.. and don’t ever get injured. That’s it, that’s running, simples !
If you need to find out more about how increasing distance helps improve running performance research Arthur Lydiard, Phil Maffetone and Matt Fitzgerald.
I love the start line photo, iconic, so many friends doing what we love.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’ !
Fractel ( https://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 Honk 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/)
After Herdys’ Frontyard Ultra I gave myself a week off, bar the Thursday morning Yelo run of course. You can never miss Yelo, remember traditions and runners.
The usual suspects at the weekly Yelo run
No thought of running or any exercise bar cutting my lawn which is an ultra in itself ! Spent time with No 3 daughter watching my favourite AFL team lose, again ! Breakfast and lunch with the family, all things you miss when you’re in training. Recovery time is more than sitting around doing nothing, it’s also about catching up with friends and family, repairing bridges you’ve burned when you disappear of the social radar for months. Rest and recovery are a massive par of any runners calendar and need to be approached as methodically as you would a full training program. Get this period right and it is a springboard for future success, get it wrong and Mr. Fatigue comes calling and hangs around for a long time.
With this in mind I’d thought it’d be a good time to post on getting ready for the running season and tips on being your best. I picked up this post from the trailrunnermag website. It was written by David Roche in 2016 but still rings true today, good articles are timeless albeit running is a simple sport. Two of my favourite authors Arthur Lydiard ( https://www.lydiardfoundation.org/ ) and Tim Noakes, who wrote the bible of long distance running ‘ The Lore of Running‘, wrote articles and published books decades ago but are still relevant today. Albeit Tim Noakes has since recounted a lot of his advice from the Lore of Running as he spruiked a Low Carb , High Fat diet later in his career . Maybe running isn’t that simple after all ?
Consider this your 100% comprehensive guide to prepping for your best season yet. Use these tips to get yourself strong and fit for racing.
Pre-Season (a.k.a. Off-Season)
Before you can eat the cake, you have to clean and pre-heat the oven. An unstructured pre-season (usually falling right after your final race of the previous year) is essential to prevent mental burnout, reduce long-term injury risk and prepare your body for the training to come. Execute a fun—yet disciplined—pre-season, and you’ll be ready to start cooking when it counts.
Goal: “To reset, both physically and mentally,” as Stephanie Howe, Ph.D. in Exercise Physiology and Nutrition and winner of the 2014 Western States 100, puts it.
Duration: Two to 12 weeks. Generally, if you are racing 5K to half-marathon, your pre-season can be shorter since there should be less long-term muscle damage to heal. If you are racing ultramarathons, the pre-season should be longer to account for the physical and mental demands of all-day trail adventures.
Methods
A good pre-season should be chiller than a character played by early-career Matthew McConaughey, but it is important to apply some basic principles if you want your body to be “alright, alright, alright.”
Minimize pounding. “My main goal is to prevent any additional musculoskeletal breakdown,” says my wife Megan Roche, the 2014 U.S. Trail 10K and 50K Champion and a medical student at Stanford University. “I want to start each season knowing that my body is fresh. That translates to no hard downhill running or runs over one hour.” Megan runs consistently, but avoids longer, faster running for a few weeks.
Ditch the compulsion. Pre-season is the time to empower your inner child and remember that running is not a chore that earns you an allowance but a recess to get a little muddy before returning to life’s responsibilities. “I try to ensure that my mind gets a break,” says Howe. “I don’t force out any activities and try to keep things fun. That can mean that if it’s really cold and snowy outside, I’ll do warm yoga. Or I’ll bake cookies!”
Get outside and play. Find new ways to indulge your love for nature while you scale back your running (see Pre-Season Adventures, below), like skiing, mountain biking or (if you’re one of our Canadian readers) taking a curling class at your local pond. Scratching your outdoors itch through other activities increases strength for the season to come, without stressing your body in the same way running does.
Work on your weaknesses. If you’re like most runners, your hips are tight, your core is neglected and your glutes are beautifully toned but not operating at 100-percent efficiency. Get your rear in gear with yoga or simple strength routines (see Strength-Building Circuit, below).
Evaluate body composition. If you are carrying around a few extra pounds, the pre-season gives you a chance to hone your nutrition without going into workouts under-fueled, according to Maria Dalzot, a registered dietitian and the 2014 U.S. Half Marathon Trail Champion. “Experimenting with different dietary styles is a process of trial and error, so it is good to have flexible training so you can adjust your activity to meet your energy levels,” she says.
Fun, Fitness-Building Pre-Season Adventures
1.Ski Mountaineering. “Ski-mo” is the off-season choice for trail-running luminaries like Kilian Jornet, Rob Krar, Chris Vargo and Alicia Shay. In ski-mo, you trek up a mountain for a massive aerobic workout, then ski down.
2.Mountain Biking. There are few things in life more exhilarating (and sometimes humiliating) than bombing a downhill on a mountain bike. Plus, the bike builds aerobic capacity and muscular endurance. Multiple-time U.S. Mountain Running Team member Chris Lundy is also a top cyclist.
3. Hiking. Howe fills her off-season with long hikes with her dog. Hiking prepares your legs for structured trail training and delivers a surprisingly good aerobic workout. Kick it up a notch by power hiking steeper climbs to build strength.
4. Bouldering and Scrambling. If you’re feeling adventurous, add bouldering or scrambling to your next hike. Both activities build full-body strength. Top ultrarunners Anton Krupicka and Joe Grant, among others, are famous for their epic run-scramble outings on the iconic rock faces of Boulder’s Flatirons.
5.Stair Climbing. If you are stuck in a city or short on time, stairs are a great way to build strength without much injury risk. 2014 U.S. Mountain Running Champion Allie McLaughlin is famous for grueling stair workouts on the Manitou Incline in Colorado. On a set of stairs at least three stories high, alternate running every step with power walking or running two steps at a time for at least 10 minutes. Run down easily for recovery.
Strength-Building Circuit
1. Lunges. Alternate front, side and rear lunges for one to three minutes to open up your hip girdle, increase range of motion and build trail-ready strength.
2.Leg swings. Thirty seconds each of side-to-side and forward-and-back leg swings will increase range of motion and dynamic flexibility, improving your stride.
3.Hurdles. Start with your foot on the ground behind you and imagine a low hurdle at your side. Lift your foot up and over the imaginary hurdle, bringing it down on the other side. After 10 repetitions, start with your leg on the other side of the “hurdle” and do 10 more in reverse. Hurdles work your hips, glutes, and back.
4. Back bridges. Lying flat on your back, thrust your hips toward the sky 30 times to work your back and glute strength. Do them in public to increase your embarrassment threshold.
5.Planks. Do two one-minute sets each for front, left-side and right-side planks to strengthen your core.
6. Push-ups. Push-ups strengthen your arms and core.
7. Chair dips. When sitting on a chair or bench, put your hands on the edge and move your butt off the front. Then, dip down and up to work your back and shoulders.
Early Season
You are ready to start your season when you feel injury free, mentally refreshed and possibly a pound or two heavier from pre-season ice cream.
There is a saying about successful running that aptly describes the early season: “You’ve gotta put the hay in the barn.” In other words, you have to do the work, little by little, to reap the benefits, however unglamorous it may be. The early season is all about simplicity: Understand the best way to shovel the hay, and you’ll be ready for your best season yet.
Goal: Build your durability, aerobic threshold and neuromuscular efficiency.
Duration: Four to 12 weeks. If you are building mileage for a longer race, it’s important to spend more time in this phase. If you’re in a rush to get to hard workouts and peak performances, the early season can be shorter.
Methods
Apply these four principles to fill your barn with the highest-quality hay:
1. Build your base. Start at 40 to 60 percent of your sustained weekly mileage from the middle of the previous season, emphasizing frequency of runs over length.
Howe cautions that runners should anticipate the soreness that may result after a proper off-season: “The return to running can make you feel like King Kong plodding along on the trail.” After she gets over the initial sluggishness, Howe increases her mileage by no more than 10 percent per week until reaching her goal weekly mileage.
In general, the more miles you run per week, the faster you will race, so the early season could be the most important block of all. The mileage should all be comfortable, which doesn’t necessarily mean slow. If you feel frisky, pick up the pace at the end of base-building runs.
2. Stride it out. Nate Jenkins, a 2:14 marathoner and Team USA runner, swears by the power of strides to build running efficiency and economy. “I personally use them after every run, and I recommend athletes use them two to four times per week,” he says.
On strides, start relaxed and accelerate to the fastest pace you can sustain with smooth, comfortable form. Four to eight intervals of 20 seconds are enough to push you to a speed breakthrough.
3. Maintain your strength and flexibility. Keep doing the little things you started in the pre-season to avoid muscle imbalances that could lead to an injury.
4. Get to your fighting weight. With increasing mileage but no formal workouts, now is the time when it should be easiest to operate at a caloric deficit and lose weight without risking injury. As Dalzot says, “Stop complicating things!” Focus on eating whole foods and lots of vegetables and hydrating adequately.
Structuring Your Early-Season Week: The 3:2:1 Method
On the triathlon website Slowtwitch, the “BarryP Method” is spoken about in reverential tones. The man behind the method, Barry Pollock, is a former elite runner whose coaching methods have guided countless athletes to personal bests. Pollock created a system that distills running down to its simplest.
Here is how it works: Each week, do three shorter runs (the “1” in the 3:2:1); two medium runs, each twice as long as one of the shorter runs (the “2”); and one longer run that is three times as long as a shorter run (the “3”). Thus, if you’re running 20 miles per week, you’d do three two-mile runs, two four-milers and one six-miler.
Barry explains why the method has resonated with runners and triathletes alike: “It’s a good way to stay consistent on a weekly basis, while still getting in a variety of efforts throughout the week … The six runs per week approach is preferable to running less frequently, as it provides a safer way to increase the total training volume while minimizing the risk of injury.” Add some strides, increase your volume each week and you’ll be ready for your best season yet. 3 … 2 … 1 … GO!
Mid-Season
You are ready to move into the mid-season when you feel comfortable at your goal peak mileage per week.
As Mario Mendoza, the 2015 U.S. Trail Marathon and 50 Mile Champion, says, “I wait until I have built up my mileage and feel like my body is absorbing the training before I start adding intensity.”
You should now be strong enough from aerobic training to run long distances, and you should be fast over short distances from strides. Mid-season is when you put those two elements together. During mid-season, adding structured workouts and races allows you to use your aerobic strength to prolong your speed.
Goal: Improve lactate threshold, VO2 max and specific endurance (the ability to do long runs at race effort).
Duration: Six to 10 weeks. If you are running ultras, spend less time in mid-season and more time in early season. If you are running faster, shorter races, focus more energy on mid-season workouts.
Methods
The purpose of training is not to run hard; it is to run fast. Those are two distinct things: Running that is hard and painful is often not sustainable. These four principles make fast feel easy.
1. Practice progressive overload. Sustain the peak mileage that you reached in the early season, with “down” weeks every three to four weeks, where you decrease mileage by 20 to 50 percent, depending on energy levels. Maintaining your mileage while adding workouts that get progressively harder as you get closer to a big race will overload your aerobic system. That is good—strategic, progressive overload leads to adaptation. Be patient, though! As Stephanie Howe cautions, “Going from zero to crazy is a recipe for disaster.”
2. Work it out. Now is the time to kick it into high gear with one or two “workouts” per week, depending on your background. (Keep it at one if you are newer to running, running fewer than 30 miles per week or have a history of injuries.) Mid-season workouts are designed to prepare you for more taxing future workouts. Thus, as Mario Mendoza emphasizes, workouts need to be designed to improve certain running attributes (see sidebar for workout ideas). During the mid-season, you can race to your heart’s content, but approach each race as a focused tempo run, rather than a season-defining effort.
3. Run long. Each week (other than the “down” weeks) do one long run that is 20 to 45 percent of your weekly mileage, depending on the length of your goal races. For marathons or ultras, you should be at the higher end of that range, and each week should focus more on the long run. If you are racing shorter, focus more on the mid-week workouts.
View each long run as an important, focused workout. Instead of just logging the miles, focus on simulating your goal race effort (or slightly easier) for large portions of the long run, and practice fueling. Perhaps most importantly, as recommended by 2015 Leadville Trail 100 champion Ian Sharman, run the downhills in your long run with purpose. Practicing the pounding now will save your quads when it counts.
4. Prevent injuries. Your primary mid-season goal should be staying healthy. Log how you feel each day, while continuing to maintain your flexibility and strength. Never hesitate to take a day or three off to prevent a minor problem from becoming a major one. Sharman recommends “switching to a day of walking or light cross-training to test things out, then a test run is appropriate as long as the injury is improving.” Also, fuel the machine—mid-season is not the time to restrict your diet, which can impede healing from the routine muscle breakdown that occurs during training.
Setting Goal Peak Mileage
There are no hard-and-fast rules for setting your mileage goals, but you can use these guidelines to find what works for you. For context, most elite trail dudes train 50 to 90 miles per week, while most elite dudettes train 35 to 70 (with outliers in both directions). Most of the athletes I coach are between 20 and 50.
1. If your main goal is reaching the finish line, 15 to 25 miles per week is usually enough for races up to a marathon; 30 to 40 for marathons and shorter ultras; and 40 to 50 for just about any distance.
2.If you are aiming to maximize performance but have been running for less than three years, shoot for 30 to 40 miles per week up to half-marathon distance; 40 to 50 for marathons and shorter ultras; and 50 to 70 for any distance.
3.If you are aiming to maximize performance and have been running three years or more, aim to run at least 45 miles per week up to half-marathon distance; at least 55 for a marathon or 50K; and at least 65 for longer ultras.
Mid-Season Workouts With a Purpose
1. Climb Hills. Use hill intervals to improve your climbing ability and anaerobic threshold. Megan Roche does 10 x 90-second uphills at moderately hard effort with jog-down recovery. “It’s enough to really get my blood pumping, but not so much that injury risk increases,” she says. “Sometimes I’ll add a 10-minute tempo at 10K pace after the hills to teach myself to run fast on tired legs.”
2. Prevent the “Fade.” Tempo runs over variable terrain improve your lactate threshold, one of the main indicators of race-day performance. On an up-down tempo, find a loop that has both uphills and downhills. Run between 20 minutes and one hour comfortably fast, powering up the climbs and speeding down the descents.
3. Develop Speed. “Recess” repeats can improve your neuromuscular efficiency and VO2 max. On a slight downhill grade (one to three percent), do 6 to 10 intervals of one to three minutes. Lorraine Young, the second-place finisher at the 2015 JFK 50 Mile, swears by recess repeats. “I am a firm believer that speed can be learned. Teaching your body to sustain faster paces can lead to massive benefits by making all paces feel easier.”
4. Increase Aerobic Threshold. Fartleks (“speed play”) raise your aerobic threshold, translating to faster running across all distances. On a fartlek, settle into your fundamental aerobic pace—moving comfortably fast, or just slower than your marathon pace. Then, every five minutes, accelerate to 5K pace for 30 seconds before settling back into your fundamental aerobic pace. If, unlike me, you can keep from giggling at the name, fartleks will speed up the pace you do at a given heart rate, which is one of the keys to fast endurance running.
Late Season
Imagine that it’s almost time for Thanksgiving dinner, and amazing smells are coming from the oven. For the last two days, you brined, seasoned and cooked. Now, it’s almost time for the fun part—the feast. But, as any host worth their “Kiss the Cook” apron will tell you, it’s not time to eat yet! You need to finish the cooking at just the right temperature, and then let the turkey (or tofurkey) sit until all of the juices to come together.
The late season is just like that—you’ve done almost all of the work; now is the time to finish it off and let it all come together in time for race day.
The transitions between the other phases are based on how you feel, but the transition from mid-season to late season should be based on timing, taking place three to six weeks from the biggest race of the year.
Duration: Three to six weeks. If you are running ultras, spend just a few weeks in this phase. For shorter races, focus more on late-season sharpening workouts and spend more time in this phase.
Methods
Unlike Thanksgiving dinner, it isn’t as simple as sitting on the counter and letting your juices settle. Apply the following principles to get the most out of your final workouts and race taper.
1. Make easy days sacred. Now is the time to let your body heal, and to shift close to 100 percent of your mental and physical efforts to workouts that prepare you for race day. Remove strides completely to emphasize specificity; they improved your running efficiency earlier in the season, but unless you are racing 5K or below, you are unlikely to ever run that fast in your big race. Finally, as advised by Ian Sharman, never run through an injury if it hurts at all to walk.
2. Be specific. In the mid-season, as we covered earlier, workouts prepared you for harder workouts. Now, Mario Mendoza says, is the time for “workouts [that] prepare you specifically for race day.” Break down your races into their core elements and focus specifically on improving each of them (see Race-Specific Workouts With a Purpose, below, for workout ideas).
3. Sharpen the legs. “Taper” is a dirty word to me—all too often, athletes think it means they should lounge around and wait for race day to come. Instead, think of training in the few weeks before a big race as “sharpening.” Different approaches work for different athletes (and coaches have wildly varying opinions on the subject).
A linear, three-week sharpening process is a good option for ultras—decrease total volume by 10 to 15 percent in week one, 20 to 30 percent in week two and 30 to 45 percent in week three. In other words, most (or all) of your late season should be spent tapering. For shorter races, just do the first and second weeks; the rest of your late season should be focused on fast, race-specific workouts and sustained weekly mileage.
No matter what distance you race, the key is to keep the intensity and specific workouts, even during race week, to keep your aerobic system sharp.
Race-Specific Workouts With a Purpose
1. 5K to half-marathon without major climbs: 2 (for a 5K) to 6 (half-marathon) x 10 minutes at goal race pace on similar terrain (with a five-minute recovery jog between each). This works on your lactate threshold.
2. 5K to half-marathon with lots of climbing: 20 minutes (for a 5K) to 40 minutes (half-marathon) tempo at comfortably fast effort with multiple climbs and descents. This works on transitioning from up to down and back to up without frying your legs.
3. Half-marathon to marathon without major climbs: 90 minutes at moderate pace over terrain similar to the race course. This prepares your body to handle repetitive motion without breaking down.
4. Half-marathon to marathon with major climbs: 2 x 30 minutes at moderate pace with at least one long climb and descent in each interval. This readies your brain and body for the specific demands of sustained uphills and downhills.
5. Ultramarathon without major climbs: Three hours at a comfortable yet quick pace with minimal fueling at least 10 days before the race. This teaches your body to burn glycogen more efficiently. The efficacy of this workout is subject to debate, but many elite ultrarunners like Kilian Jornet swear by it..
6. Ultramarathon with major climbs: Back-to-back focused long runs on similar terrain, totaling at least five hours over two days, done at least two weeks before the race. Save this key workout for once or twice in the last six weeks to build your strength and resilience without overstressing your body (you can do this workout near the end of your mid-season as well).
Putting It All Together
With an understanding of periodization, you are equipped to reach an all-time peak when it counts. Ideally, your most important “A” race comes at the very conclusion of the late season, but you’re not constrained to one “A” race, or one season, per year.
Rebuilding based on time between “A” races
Less than four weeks. Stay in the late-season cycle. Shorter-distance mountain runners do this during the summer and fall—but be sure to cycle back to the mid-season (including “down” weeks) if you want to prolong your peak longer than four weeks.
Four to eight weeks. Spend at least one week in early season and two weeks in mid-season to rebuild your base. This is the type of cycle used by athletes who run a World Championship race that is two months after the qualifying race.
Eight to 12 weeks. Spend at least one week in the pre-season to recover, two weeks in the early season to rebuild and three weeks in the mid-season to improve. This should be the bread-and-butter of most trail racers—it gives your body time to recover without having to reset.
Twelve to 16 weeks. Spend at least one week in the pre-season, four weeks in the early season and four weeks in the mid-season. Ultrarunners should aim for three to four months between races to be sure the body completely recovers.
More than 16 weeks. Start over from the beginning. Elite road marathoners use this strategy to schedule two seasons per year; the rest of us usually implement it during the winter when we take a formal off-season.
The Long View
Most importantly, always err on the side of long-term development. So if you have an injury or life gets in the way, instead of trying to pick up where you left off, spend an equivalent amount of time in the early-season phase. For example, a two-week injury equals two weeks in early-season base building, even if you are farther along in your training cycle. Then you can jump right back to where you were in the season before the injury.
The final words of wisdom come from Megan Roche: “Don’t judge. Embrace the process.” What Megan means is that running, racing and life come with transcendent highs and sobering lows. If you always remember that you can’t have one without the other, then every season will be filled with life-affirming purpose.
Now it’s time to go make some singletrack memories.
As a final treat here are my nine tips for improving.. again I have stood by these for many years, they are a money back guaranteed rad map to running success, whatever form that may take.
Run Further. Add distance, not speed.As you can see from the table my weekly average has steadily increased year on year with this year being the first I will break the 100k a week average for the year. In 2012 I was injured with a nasty calf knot, that I didn’t treat, which explains the delta compared to the previous year. 2014 my training had plateaued which is why I turned to Raf ( http://www.therunningcentre.com.au ) to train me in 2105 where my distance increased by 10%. I have taken this training forward and will probably increase another 10% this year. Distance first, everything else comes once the ‘foundation of distance’ has been achieved.
Run Faster. This is about adding pace after you have got your foundation after rule 1. 2011 was a break out year for me after 3-4 years of building a good running base. I had ran 3 Comrades campaigns in 2008-2010 ( http://www.comrades.com ) so my distance foundation was well and truly complete. In 2011 every time I put on a bib I was confident of a pb. It was a wonderful year. Unfortunately in 2012 I had a nasty injury which set me back but towards the end of the year I was able to train consistently again and in 2013 I was again rewarded with a magical year of running.
Don’t get injured. This is the hardest rule to obey as you always want to do more of rule 1 and 2 which can result in an injury. (I even hate typing the word!) In 2012 I succumbed to a calf knot which took me out for over a month. I struggled to recover from this and as you can see from the table I only ran 3 pb’s for the year compared to 13 the previous year and 10 the following year when I recovered. If this doesn’t back up this rule nothing does.! Don’t get injured, so easy to type but in reality one of the hardest thing for a runner to do, period.
Nutrition, nutrition and nutrition… Did I mention nutrition. It’s all about the proper fuel. So underestimated by so many runners. The number of times I hear the old ‘I run xxx kilometres a week so I can eat what I want’ . Not true, imagine putting low grade fuel in a Porsche, eventually the head gasket blows and you are faced with a serious bill, not to mention a misfiring engine. The human body is a finely tuned machine and should be treated as such, we all know what is good food and what is bad (normally the nice tasting stuff!), avoid the bad and put in the good, easy really. (bar the odd Yelo muffin of course, we are after all only human.) I’ll be exploring nutrition more next year when I have one more go at a sub 2hr 40minutes marathon.
Weight. So important, use to believe because I ran 100k+ a week I could eat what I wanted. Not true. This is another golden rule so often ignored. Runners can run so much faster is they hit their racing weightrather than a running weight. My go to man , Matt Fitzgerald, when it comes to everything running even has a website dedicated to this. ( http://www.racingweight.com/ ) If Matt has a website dedicated to this subject it must be important.
Baseline, document and evaluate everything. If it isn’t on www.strava.com it didn’t happen. Once you set a goal you have to be able to know how far you have come to achieving this, small steps but constant feedback. So buy a Garmin and start recording , everything !!! Contentious subject here. I’m a Strava addict and I know it but the purest will be horrified. You need a baseline to see improvement, set new goals and realize your goals. Buy a Garmin and to quote a small clothing company ‘just do it’.
Sleep. So underestimated but the bodies way of refuelling and preparing for the next day of running. Common sense but so often ignored. Sometimes the most obvious, common sense tips are the ones ignored. Sleep is when your body repairs itself, the more sleep the more repairs can be completed. It really is that easy, go to bed and dream about running.
Consistency. No point running 100k one week and then nothing. Marathon fitness is built up over time and this works hand in hand with rule number 1. I feel the figures from my running log back this up. I’ve steadily increased the duration consistently year in, year out (bar injury) and have reaped the rewards with 2016 being my fastest year yet as I move towards my fifth sixth decade. (Thanks Dave Kennedy) Running is all about getting out there on a regular basis again and again and again. Time on feet initially and then add pace before targeting certain distance with different run types, most important thinkg to note though is always consistently putting on the trainers and just running. ‘If you build it they will come’ type approach, keep running, build the foundation and the personal records will come. (This also works for baseball pitches apparently.)
It’s all in the mind. After 32k a marathon is down to mental strength and the ability to persuade your body you can still perform at your desired pace without falling to fatigue, which is the minds way of protecting itself. Never underestimate the power of the mind in long distance racing. Finally another massive part of running, the Noakes ‘central governor’. I’ve talked about this at length in various posts on this site. With experience I believe I can mentally finish a marathon stronger now then when I first started. I know what to expect and to this end can persuade my old friend fatigue to stay away for longer allowing me to achieve better finishing times. The mind is such an important part of running and needs to be trained as much as the body. When you race a marathon you will spend time in the ‘pain box’, the runner who can spend the most time in this little box of joy, before opening the door and embracing the old enemy fatigue, will run the fastest. I spoke to Steve Moneghetti after the Perth Marathon this year after he ran the 3hr30min bus and asked him how the professional athletes are so much faster than us recreational runners. His answer surprised me as he replied that a professional runner can stand more pain and this gives them the advantage need to push through and achieve the faster times. Again turning off the ‘central governor’ and spending more time in the ‘pain box’ avoiding fatigue and thus not slowing down. Common sense really, thanks Steve.
Surrounded by legends as I pick up my double plugger, running is life, the rest really is details.
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’ !
Fractel ( https://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 Honk 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/)
