I recently had the privilege to watch the Vancouver International Mountain Film Festival world premiere online screening from of the documentary, Piano to Zanskar.
The day had arrived! The visit to the Tiger's Nest, a sacred Buddhist temple in Bhutan. The temple is located on a clifftop in the Paro Valley.
This weekend, you will toe the line at your 2nd attempt of the 100km Ultra Trail Australia.
It was great to be at Melbourne film premiere of The Bikes of Wrath this past week; it follows the tale of John Steinbeck's book, The Grapes of Wrath.
The film tracks 5 young Australians cycling across US from Oklahoma to California in the footsteps of the Joad family as famously portrayed in Steinbeck's book.
I have now has some time to think about and look back on my first 100km ultramarathon. Here are some of my thoughts about what I have learnt.
1. Training load - get the right balance for you. I have tried many different training frequencies and intensities over the years between run training and also when I was competing in triathlons. I have found this especially critical with preparing for longer distance events and based on past injuries. I found the right balance for me was to have at least 2 recovery/rest days a week, so I found a good mix was with 3-4 runs per week, plus a hike combined with Pilates was a good amount.
2. Specific training for the course – The Ultra Trail Australia 100km course has a large amount of stairs (including 951 steps in the last kilometre), so focusing on a lot of stair training or similar terrain to the course is a good idea in preparation to getting your body ready for this repetitive movement. If you can train on course you are planning on racing that’s even better.
3. Focus on consistent effort during the race – I felt struggled with this area a bit, especially with my previous longest race being a 50km and very limited experience running at night. I definitely planned to be consistent, but did spend more time in aid stations in the later stages refuelling.
On Course at Ultra Trail Australia 100km Ultramarathon
4. Nutrition – Practice your nutrition in training and pre-race event if you can. I found this worked well for me, even though I felt I should have consumed more fuel earlier on race day, I definitely did encounter any issues with stomach issues on race day. Find out what I consumed on race day.
5. Meditation – The ability to focus on your breathing and being present is a great benefit when running and the ability to concentrate on what is current happening during the race instead of focusing on the later stages (or the outside world) brought about a sense of calm.
6. Pilates and core stability – This is the first significant race I have done where I really dedicated to pilates and core strength work outside of some general stretches and definitely feel this contributed to me getting to the start line in one piece (combined with some physio and massage).
7. Test and use all of your gear prior to race day – I learnt this the hard way in my first 50km ultramarathon a couple of years ago with my hydration pack, but nearly had a similar issue even with testing my equipment. I used my head lamp on a couple of night training runs and seem to be playing up, thought it may have been faulty batteries, so swapped them out and next training all was working perfectly, but that was on the case on race day, lamp simply stopped working after about 10minutes of running, luckily I prepared for any issues with a 2nd head lamp at the ready when I needed it. It is also a good idea to train in the clothing you plan to wear on race day and I mean everything, socks, shoes, shorts, underwear, shirts, packs, hats, sunglasses. The last thing you want your day to be ruin by using something for the first time on race day.
8. Pick a key lead up long distance race or training session to do which hopefully is similar to race day terrain if possible. I think this was a critical step for a number of reasons; it provided me the opportunity to test out my nutrition plan, build some confidence and also to further test out my equipment (including getting a better understanding of weight in my pack by carrying the majority of mandatory gear in the lead up race I chose at Maroondah Dam Marathon).
9. Night Running – I experienced very little training at night in the lead up, so for my next long distance event I would plan some more night sessions to feel more comfortable running different terrain when experience very limited view of your surrounds.
10. Consistency – I mentioned about training load above which is part of consistency, but also factoring other areas of your life with family, work, family, training and other commitments and finding the consistency which you can commit to each week for your key training block in the lead up to the race.
11. Training for all weather conditions – A race such as the Ultra Trail Australia has an extensive list of mandatory gear which you must carry and use on race day, therefore it is great idea to test and use all your gear prior to race day using in different weather conditions if possible. This year we were blessed with very mild and sunny conditions during the race, but as with all outdoor events the weather can change quickly.
12. Adaptability – I started training for the race about 6 months prior to race day, but lost a key 6-8 week period due to an ankle injury when I was starting to increase my training volume, so I needed to take stock of where my training was at and reassess and adapt my training to ensure I would get to the start line as fit and healthy as possible, also consider any periods where you may lose some time due to illness or other commitments. Adaptability also applies on race day as you will most likely experience highs and lows on how you are feeling, injuries and changing conditions and it best to focus on positive thoughts and set new goals if required.
What things have you learnt when training for an ultramarathon?
Related Reading
Race Report: Ultra Trail Australia 100km Ultramarathon
Race Report: The North Face 50km
The Olympic Games in Rio de Janeiro are fast approaching. There is always a lot of talk about what new sports should be included in the Olympics and with two new sports in the 2016 event; Rugby Sevens (a 7 player a side version of rugby union) and Golf added to the schedule. There has been some controversy with the 2 new sports especially Golf with many of the top players not competing sighting scheduling issues, no prize money or Zika virus for their non-attendance.
It got me thinking should we see ultra running and trail running added as an Olympic sport?
I can definitely see cases - for and against.
From a spectacle perspective for a country to showcase their local scenery around a city it would be amazing to watch. A long course event would definitely present a great opportunity for spectators to get out to see an Olympic event and mostly likely for free.
There may be some concerns about logistics and finding a suitable course in host locations, plus safety concerns for such a large event. Picture crowds like on a Tour de France mountain stage especially if the event was short course event like a vertical k/sky running race.
It would be great to imagine the world's best like Spain’s Kilian Jornet vs American Rob Krar or Sweden’s Emelie Forsberg vs New Zealand’s Anna Frost towing the line for Olympic Gold. They are usually racing for belt buckles and bragging rights.
There is a case for not including it as an Olympic sport, for pure nature of trail running and the freedom of mountains makes me feel it would be like if surfing (which has just being announced to be included 2020 Olympics in Tokyo) was included too. Does a sport need to progress to achieve a level of validation by being labelled as an Olympic sport? It would create a greater profile for the sport post-Olympics which does create some positives with sponsorship money, new races, more product and equipment advancement but negatives too such as increasing entry prices for races and probably more or higher qualifications required for some races.
There would also be the organisation of the various sporting bodies including IAAF, ISF, WMRA, IAU to facilitate the race.
The sport is growing in popularity like triathlon was a decade or so ago, as people look to explore different sports outside traditional team sports and new challenges.
It will be interesting to watch this space. Ultra running – Olympic sport does have a certain ring to it doesn't it?
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The Ultra Trail Australia 100km Ultramarathon (formerly known as The North Face 100) a race which has grown quite rapidly from its inception in 2008. The race is now part of the international Ultra-Trail World Tour Series, which includes prestigious trail running events such as the Western States 100 in the USA. The Ultra Trail Australia Ultramarathon is situated in the Blue Mountains, approximately 1.5hrs car drive from Sydney in Australia.
I was quite nervous (and excited) in the lead up, not sleeping very well early in race week. I was thinking all the usual thoughts I have prior to a race - hoping the day goes well but also realising I was about get out of your comfort zone on a bigger scale than I had ever before in a race. My previous longest trail running race was The North Face 50km at the Blue Mountains in 2014.
My nerves settled a bit once I got up to Sydney on Thursday night prior to race day.
Race Day
The weather for race on Saturday presented perfect conditions with mild weather, fine and sunny afternoon, with a maximum low 20 degrees Celsius during the day, which is very mild for mid-May.
I waited patiently at the start line for my run wave to start at 6.57am. My race plan was to be conservative in the first 50km and see how I feel from there as I had limited preparation with only 14 weeks of training after spraining ankle at the start of the year and missing 6 weeks of running.
The initial 5km is an out and back section along the road away from the start line and coming back past the start line, it was great see all the cheering spectators as we went past and then we headed down into the valley below via the Furber Steps (I will see these again much later on!).
Once down in the valley, we traversed across a rocky section of trail and then up the first challenging section of the course, Golden Stairs. At the top we went through Checkpoint 1 (11.4km - Narrow Neck), I struggled to find a rhythm during this tough section and it took a bit more out of me than I expected. I tried best to recover over the next 5km or so. It was good this was a fairly flat section as we headed to the Tarros Ladders. These are ladders specially installed for the ultra-marathon. As it single file down the ladders, there was a bank up of runners waiting to descent the ladders, this single kilometre section took me approx. 27 minutes to complete.
During this section it was good to chat to fellow runners including an athlete from Brunei, who said his training for the race involved multiple ascending and descending of the only hill he had near where he lived, 100m height hill.
I was feeling good as I continued descent down to CP 2 (31.6km - Dunphy’s Camp). I stopped to top up water and eat some food. The next section was short steep climb up Ironpot Mountain, I found this to be the steepest section on the course but the reward at the top was the magical music performance of didgeridoo and clap sticks from the local indigenous people, it was an amazing sight to behold. It added a bit of a spring in my step.
I continued onto CP3 (46km - Six Foot Track) and it was great to arrive here and got my gear check done and quickly went to the toilet, only to realise I had been wearing my running shorts backwards for the past 46km! After a quick swap around I was on my way again.
It was now getting to mid-late afternoon and I noticed it started to get a bit cooler, I was joined by about 5-6 other runners as we started to ascent Nellies Glen with darkness arriving as we started to climb!
I got my headlamp out and continued to ascend, but after about 10 mins my headlamp completing stopped working. I was not sure why, so quickly grabbed my 2nd headlamp out and was on my way again.
I was glad to arrive at CP4 (57.3km - Katoomba Aquatic Centre) and get to sit down for a few minutes while having something to eat and change into a long sleeve running top and short sleeve thermal top underneath. The aid stations were fully stocked with so many food choices, but I stuck with what I had in my aid station drop bag.
I found it quite exhilarating to have my first night race run, I only had done a couple of night training runs prior to race day. I loved the mystery and the challenge the night added to my race experience, the heightening of your senses and learning to adapt to different conditions. I did keep repeating to myself ‘Watch your step - Don’t fall over’.
Photo Courtesy: Aurora Images
I headed back out into streets of Katoomba and towards the Giant Stairway, when the wind started to pick up a bit as I began to descend back into the valley once again, but I enjoyed amazing views of the famous 3 Sisters under the clear night sky. I continued down through Leura Forest, where the course crosses path with the final stages for runners heading back to the finish line, I saw a few runners heading back the other way.
At about the 75km mark, my GPS Garmin watch went flat, so from this point I had pretty much no idea what pace I going or how many kilometres to go.
Once up and out of Leura Forest there was fairly flat section as I headed out to the final checkpoint at Queen Victoria Hospital, Checkpoint 5 – 78.4km. It was great to finally get there as I had started to get cramps in my groin and right hamstring a few kilometres prior, slowing my pace.
I felt a sense of relief leaving the final checkpoint as I descended into the valley for the last time, knowing once I reached the bottom it was uphill to the finish line.
I kept a steady pace as I travelled down the fire road and the only company I encountered was wombat in the middle of the road, I don’t think he appreciated me interrupting his exploration of the trail. I was surprised how much speed the wombat could get up to as it ran into the bushes.
I did see a support vehicle a few times shuttling runners back to the CP5 medical tent, that would heartbreaking to get so close to the finish line and have to pull out.
I made it the final emergency aid station at 91.2km, where I topped up my water for the final assault up to Katoomba. I started to hike up towards Leura Forest again, I briefly stopped a few times as the steep ascent started to take hold, and my pace was slow but steady.
I still remember a piece of advice, a previous run coach said to me as I prepared for my first marathon quite a few years ago, ‘When the race gets tough, run 1km for each important person to you’. They are wise words for a 100km race, you definitely have a lot of thinking time!
I thought extreme fatigue was starting to take hold and my eyes were playing tricks on me, but I soon realised it was actually my headlamp battery which was slowing dying, so I stopped at the Sewerage Treatment Works, not the best place to stop amongst the mud and sledge to swap the batteries over.
As I continued along I noticed the sun start to appear on the horizon, it had been a big day out! I still had no idea of the time as my watch had died earlier.
Now I could sense the finish line was not far away, but at the same time the famous Furber Steps still awaited! A 951 step, 220m elevation gain in the final 1.2km to the finish line. I powered up the steps as best I could after 99km and was relieved to get to the top.
It was great to cross the finish line with the support of a cheer squad, appropriately named ‘OzSquad’ who formed a guard of honour as I ran down the finishing chute, that was a great moment to cap off an epic day!
Photo Courtesy: Aurora Images
A day like this is simply not possible without the great support from family and friends. I would especially like to thank the support of my wife, daughter and all family and friends who helped in training and sent best wishes on race day! Plus my physiotherapist, Felicity who worked miracles and got me to the start line in one piece!
Nutrition
3 vegemite sandwiches
10 servings of macadamia or almonds
1 x gel
6 x 200g sachets of tailwind nutrition (approx 3 litres)
4 litres of water
Related Reading
Race Report: The North Face 50km 2014
Main photo courtesy: Aurora Images
I have been thinking about writing about why i run for a while, i have had so many thoughts running through my head (no pun intended). I thought it was the perfect time to reflect on why i run as i prepared for my first 100km ultramarathon this past weekend.
I have heard some people say to me you are crazy, weird or fanatical about running that far or why would you do that? Maybe i am a bit crazy (but aren’t we all?). We all have activities or things in our life we are passionate about and mine is running (apart from my family and friends).
I run for so many reasons...
I run because i can. There are so many people who are unable to. I plan to run or walk for as long as i can and continue to run for those who are unable to.
The joy i experience when i lace up my sneakers and head out on the trail ( or road) brings a smile to my face. I love the chance to enjoy the great outdoors, the peace and quiet of the trails, listening to the sounds of the birds and local fauna or the wind rustling through the trees. I love the feeling of the twigs breaking under your feet or sound of your heavy breathing as you reach the peak of the hill climb. Plus enjoying the views from those very same peaks and taking in the sights across the landscape for as far as the eye can see.
I enjoy the alone time, a chance to switch off from everything else happening in your life and be free for a moment or a few hours. An opportunity to clear the head from life’s stresses and concentrate on one foot in front of an another. Also to disconnect from technology for some time, to run and chat with some mates.
I feel it makes me a better person, i always feel happier after a run. I know my wife knows i am happier after i go for a run, especially if i haven't been able to go for a few days.
I get inspired while running, i come up with ideas.
I like to get outside my comfort zone.
It provides me a chance to challenge myself and push my boundaries of what i think is possible, especially with signing up for this 100km ultramarathon, its both the physical and mental challenges i will face, how i will react and the decisions i will make.
I run for my health and fitness, i started running with little athletics when i was 7 then onto school cross country and being inspired by my dad to run marathons. His best marathon time still eludes me, his best time was a 3hr 4 minutes, maybe that’s why i decided to take on even longer distances again?
The idea of being a role model for my daughter and inspire her to go outdoors and give things a go whether it be running or not. To show dedication and passion for something in life.
The sense of achievement and setting a long distance running target to aim for, but also enjoying the journey along the way and the joy of crossing the finish line.
I am lucky i can run and don’t take it for granted maybe that's why I feel so alive and why i run!
Why do you run?
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The North Face 50km (TNF 50) 2014
10 Must Watch Trail Running Films
FOMO, or the Fear of Missing Out, is a term regularly thrown around in society and I think it has definitely driven further by social media.
You see all the cool things and places your friends are sharing online. It makes you think i would love to visit that place or go and do that activity and definitely evident in the trail running community too. You’ve probably felt it before. You might have not known it… We’ve all done a run or race you were on the fence about because it you knew the race was going to sell out fast or the run was in a place you had not seen before.
I encountered this recently when I was looking at choosing a lead up race in preparation for the Ultra Trail Australia run in May this year.
I texted a mate who is also preparing the 100km ultra-marathon and mentioned I was thinking of doing a lead up race and found a 30km event I was interested in running. My mate also noticed they offered a 50km and said why don’t you do the 50km instead of the 30km?
It got me thinking, that would be good to do another ultra prior to the 100km. However, it generated quite a number of questions. Would it the longer run ideal for my run preparation? However, the 50km is only 3 weeks prior to the Ultra Trail Australia race, is this a good idea? Is there enough recovery time? Which is better to test my nutrition plan? Would a shorter race be better to run and then follow up with another run the next day to test running with leg fatigue in preparation for a longer 100km coming up?
There is definitely peer pressure to do everything but FOMO can lead to strain whether it is physical, emotional or financial on an athlete if they let their fear of missing out get out of control.
Have you experienced the Fear of Missing Out?
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Sometimes you go out for a run and it feels great and you could run forever. I love days like that.
And then there are those runs where you go out and you feel flat with each step you take.
I felt like the latter over the past weekend (and the soreness in the couple of days afterwards) as i did my longest run for a few months, as i continued to build up my run distance after spraining my ankle in early January. It has been frustrating but it got me thinking about my training prior to Christmas and the progress i was making with my training in preparation for my first 100km ultramarathon vs the minor setback i was currently experiencing.
I came to the realisation (and acceptance) that your feet are going to be sore, your arms are going to be tired, your hips are going to tighten, your calves are going to hurt, your stomach could becomequeasy/upset, you can relax into all of those feelings of discomfort and focus on what you’re doing.
The longer my run training goes, the more the challenge shifts to be more mental than anything else. You have to let yourself accept you are going to experience highs and lows during training (and races too) but then let it go in order to have a solid run. If you focus on the discomfort, this concentration will eat away at you and no good comes from that - that’s for sure.
When you’re working it out in a hill or speed session, you expect to start to feel uncomfortable. Working hard, pushing the pace will get your heart and lungs pumping, this is what will help you achieve new levels of endurance. These types of workouts are what prepares your body for those long runs and conditions your mind for the discomfort you will have to, on some level, disregard in order to get to the end goal.
I believe that to be a good distance runner, or endurance athlete for that matter, you have to be prepared to get uncomfortable.
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Tips for Runners on How to Treat and Avoid Feet Blisters
The North Face 50km (TNF 50) 2014
There is nothing better than going out and enjoying a run or hike on the trails but if I am unable to be doing that, I enjoying watching some films and documentaries showcasing the beauty of the great outdoors and some amazing stories of trail runners and their adventures.
Here are some of my favourites clips and films on trail running which I would recommend you to check out.
The film documents Nike athlete Sally McRae’s journey in one of the most prominent 100 mile races in the world, the Western States 100. This is Sally’s first time running the race and also highlights how Sally qualified to get into Western States. It is definitely a bucket list race for many and this definitely shares the passion for the race and ultrarunning in general. A film by Billy Yang
https://www.youtube.com/watch?v=eHoXgYPvj6o
I couldn’t resist including a 2nd film about Western States 100.
This film, "Unbreakable: The Western States 100" follows the four lead men on an amazing journey as they prepare for the 2010 edition of the Western States 100 mile endurance run, each runner undefeated in the lead up. Hal Koerner, two time defending Western States champion. Geoff Roes, undefeated at the 100-mile distance. Anton Krupicka, undefeated in each ultramarathon he has ever ran plus Spanish up and coming star, Killian Jornet, a two time Ultra-trail du Mont-Blanc champion. A film by JB Benna and Journey Film.
Check out the trailer for ‘Unbreakable:’ https://www.youtube.com/watch?v=4a26xp28jm0
The team at Journey Film have done some great films, I would also recommend their film on Dean Karnazes’s ‘Ultramarathon Man’, his challenge of completing 50 marathons, 50 states, 50 days across America.
A year long running adventure by Matthew Dickinson running 52 Peaks across New Zealand. Spectacular scenery! I have never been to New Zealand but this definitely inspires planning a trip there in the future. A film by Matthew Dickinson.
Philippe and Anna Gatta share their amazing trail running journey along Great Himalaya Trail. They undertake the equivalent of running 40 marathons in 40 days with 15 passes over 5,000 metres and two over 6,000metres. The story and scenery are mesmerising. A film by Philippe and Anna Gatta.
https://www.youtube.com/watch?v=prr4Wbulw0I
This short film follows ultrarunner Josh Spector as he prepares for what is known as the toughest footrace in the world, the iconic Badwater 135. It is a gruelling 135 miles through Death Valley in the hottest times of the year. The film is presented by Tailwind Nutrition.
More Than A Race follows the 100-kilometre journey of some of the world’s best ultra runners in the 2014 Vibram Hong Kong 100. As someone who has never been to Hong Kong this film definitely enticing me to visit the city and explore the trails beyond the city amazing skyline. A film by Lloyd Belcher.
This short film showcase one of the world’s most challenging running races, The Barkley Marathons. This 100-mile race with 60-hour cut off time push athletes to their limits as they climb an elevation gain comparable to two treks up Mt. Everest. In almost thirty years, only fourteen runners, out of over one thousand runner, have completed The Barkley. A film by Brendan Young
Salomon have created great trail running TV series and I would highly recommend checking out any episodes but the one I have chosen showcases the simplicity of enjoying the outdoors and running featuring Bernd Heinrich whom is a retired Professor living in a log cabin in the forests of Western Maine. Bernd has been an extremely accomplished runner throughout his life and this episode highlights lessons learned about life and from running. A film by Salomon Running.
This film follows a group of ordinary people as try to complete 4 multi stage races in one calendar year in the 4 most extreme landscapes in the world. The races are undertaken in the four deserts known to be the driest, windiest, hottest and coldest places on Earth.
The film is an emotionally charged journey as each competitor faces the physical and mental challenges of racing and shares their remarkable stories as they try to achieve the extraordinary. A film by Jennifer Steinman.
This film follows Ultra runner, Nikki Kimball, a 3 time Western States 100 winner and 2014 Marathon Des Sables winner, undertaking her definitive test of attempting to set new record for the fastest time across the US state of Vermont’s famous 273 mile Long Trail. The film offers a great insight into Nikki and her crew’s preparation for the journey and highlights the physical and mental challenges faced whilst wishing to inspire people to be more active and enjoy the outdoors and encouraging women and girls to follow their sporting pursuits. A film by Jaime Jacobsen
http://findingtractionfilm.com/
What is your favourite trail running film?
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Unfortunately we have all been in this situation. You’re training is going well and preparing for some upcoming races and we get thrown a curve ball and we get injured or sick.
The past 9 months have been a frustrating period for me, I have been struggling with a unknown left foot injury and despite many doctor appointments, scans, cortisone injections it is still unknown the cause of the pain in my foot. I have tried multiple different approaches including rest with no running (stopped running for over 2 months), rehab exercises, massage and physio. It has been a really challenging time especially for someone who likes to be on the go all the time!
I guess what doesn’t kill you can make you stronger and it is a reminder these things are a way of testing you and to not take the ability or the joy of running for granted.
This has given me a great opportunity to re-evaluate things and I hope I can offer you some suggestions and encouragement should you be faced with a similar situation.
Here are some tips to stay motivated when injured or unable to run.
New opportunities arise
With less time specifically dedicated to running, it has provided more time to spend with family and friends and all the important things I cherise. It has also provide me the opportunity to explore new activities, I have started both pilates and yoga this year and have already started to see some improvements including increased strength, presence of mind and improved sleep.
Learn from it
Find out what was the cause of the injury and learn from the experience to help strengthen and balance your body to become a better runner. Being proactive will keep you motivated and positive. You might also like to seek out others who have encountered the same injury and see if there is an new approaches you can take to assist and improve your injury.
Don’t focus on the negative
It’s a good idea to remember you are not running due a specific reason, by being sick or injured. So despite it being frustrating, take the time to allow your body to recover. Subject to your doctor’s recommendations you might be able to try some new or alternative activities like swimming or cycling to keep active.
Set some new goals
It may be challenging to start with especially when you lose your level of fitness but when getting back into training to keep you motivated it’s good to set some goals and maybe pick a race or two to build up for in the coming months once back training.
