Centennial Park Ultra 50km...A favourite for sure!

I was always going to run the 2014 Centennial Park Ultra 50km after having great experiences previously in 2012 and 2013 where I had gradually improved by time from 3:10 to 3:03 and was hopeful of continuing the improvement.

With a change of date from September to August, it now fell only one week after the M7 Westlink Blacktown Cities Marathon which I had also planned to do...I couldn't choose between the two so the dilemma was solved when I decided to just race both...maybe a little silly...not for an ultra-runner!

I had been training well whilst living in Dubbo for the past 3 months, running with a local who was also past Commonwealth Games Marathon representative...very helpful to show me some good routes for long training runs...and get me out of bed on the cold Dubbo winter mornings!

Despite at times stretches of 7 night shifts of 10 hours in the hospital, I still managed to complete consistent training runs with an average of 140km-150km a week. This was built around regular tempo runs of no more than 90 mins and short sharp 40 minute fartlek sessions, usually on the very flat terrain of Dubbo. I had confidence in my fitness but attempting a 50km race on the back 7 shifts and a long drive home to Sydney the previous day, I was feeling exhausted and wary that fatigue may kick in!

On arriving at 5:45am, I was able to see the start (in the dark) of the 100km and Brendan Davies leading the runners on the start of their 28 lap journey - crazy but inspiring at the same time!

After a quick jog, I met up with Barry Keem on the start line, deciding to keep the gloves on in the cold and after the race briefing by Sean Greenhill and Melanie Parry, we were off and running to start the 14 laps (50km).

Apart from admiring the beautiful sights of Centennial Park, being motivated by words of encouragement by local distance runners (SWEAT runners), and looking forward to reaching the aid stations where I could refuel with gels/electrolytes/coke, the monotony of the circular laps was broken by the challenge of avoiding horses, ducks, cars and bikes, in my delirious and fatigued state.

I decided to attempt to just run 'how I feel' rather than to a structured time or splits. This seemed to work well, and I only remember looking at my TomTom Cardio GPS watch at 53 minutes, 1 hour 52 minutes and at 3:05 for the finish, measuring the distance at 50.15km (not bad!). I battled to stay upright for lap 14, feeling slightly unsteady on my feet but determined to push through the pain and finish looking respectable and strong (for the camera)!

I was extremely excited to come away with a win for the Australian National 50km Championships in 3:05, despite running 1 minute slower than last year. On reflection, my lap splits were relatively consistent between 12:20 early on in the race blowing out to 14 minutes for the final lap...not unexpected. Certainly a satisfying experience but will have to come back in 2015 to run sub<3 hours!

 

Gear:
Inov-8 F-lite 195 (red)
Inov-8 branded singlet (designed by Kelly Gibson)
Zensah calf compressors
Zensah compression shorts
Injinji run 2.0 performance socks (purple/mid-weight)
Inov-8 race gloves
TomTom Cardio GPS watch

Return to the road...M7 Westlink Blacktown Cities Marathon

I was excited to return to run the M7 Westlink Blacktown Cities Marathon after previously running in 2011, coming away with a good confidence boosting win in 2:32 but being unable to run the past 2 years after work commitments in 2012and fracturing my left humerus last year (2013), putting me out for 10 weeks.

I had a week to recover after the Shoalhaven King of the Mountain 20 mile footrace on 6th July and then got back into training, spending a week working on speedwork and hills, and subsequently some consistent tempo runs to improve my efficiency on the road. I felt relaxed and strong, ready for a real test on the road against strong competition.

It was an extremely early start, waking at 4am to drive to Blacktown International Sports Park to catch the Shuttle bus to the start at Prestons. After a quick rush from the car, I caught up with Brendan Davies en-route and had a relaxing chat about the past few months, racing plans and our feeling prior to the 42km ahead.

On arrival to Prestons, it was freezing and all runners congregated in the change-rooms where we were to collect race packs/bibs and after a short time , we were all out, jogging and stretching on the start line, trying to decide how many warm layers to discard and whether gloves might be useful.

It was always going to be a competitive race, with David Criniti and Brendan Davies toeing the start line. Especially after seeing Dave's race band with splits aiming for a 2:19.59 !!!

We were off on the crack of 7:30am and Dave Criniti unleashed a super-fast start, putting on a 20 metre lead within the first kilometre with Brendan Davies and myself chasing, wondering whether Daves's goal time of sub 2:20 might be at risk today! I had run 2:32 in 2011 and was hoping I could run around 2:30.

I was pushing to the limit but felt unable to stride out and catch Dave early, and settled into a firm but comfortable pace, able to see Dave in the distance but unable to breach the gap. Within 5km, I was alone with Dave just within site and Brendan just within site behind. I was running relaxed but weary of losing concentration and dropping off the pace so I focused on ensuring Dave did not get out of site as a marker of my pace, trying to be consistent and possibly catching Dave...also I thought it would be useful to see the lead cyclist so I didn't go off track!

The race continued with no real change in places in the top 3, but with Dave running strong, able to gain a 3 minute gap at 21km mark. At this point, I got my second wind, feeling strong but well behind, feeling that the best place I could be was 2nd, but confident on holding on! I downed my single gel and continued strong until I saw Dave, running strong after returning from the turn-around point at 34km, with a mutual "running well" greeting, and with a spectator informing me Dave was 4:30 ahead...I had been unable to hold or breach the gap, but still felt strong and hoping to run a PB on the course. I saw Brendan Davies after the turn-around, approximately 1km behind looking relaxed and smiling and used this as motivation to increase the gap so I could relax on the 400m around Blacktown Athletics Track, without having to worry about being run down by an ultra-marathon legend!

I was able to relax, once I entered the main drive of Blacktown International Sports Park, knowing there was less that 1km to run. I ran onto the 400m athletics track, excited about gaining 2nd place and a glance at my TomTom Cardio GPS watch, gave me confidence of running 2:30...as I ran down the finishing straight, I was relieved to run 2:30.54 (a 2 minute PB for the course) and achieve my goal, with a bonus of securing 2nd place to David Criniti (a real master of the road)!

Gear:
Inov-8 Road Xtreme-178 (red)
Inov-8 branded singlet (designed by Kelly Gibson)
Zensah calf compressors
Zensah compression shorts
Injinji run 2.0 performance socks (yellow/mid-weight)
Inov-8 race gloves
TomTom Cardio GPS watch

Redemption...Shoalhaven KOM 2014

The 2014 Shoalhaven King of the Mountain was certainly a must for me to run as I needed some personal closure after a disappointing race in 2013 where I fractured my L neck of humerus and ended up in RPA Hospital under the care of the orthopaedics team requiring titanium to hold arm together.

From the Nowra Athletics Club Webpage:

"Long distance runners love the Shoalhaven King of the Mountain! 
                  

Whether you're a marathon specialist, a half marathon enthusiast or simply like running over mountains - then why not give it a go, you'll enjoy the experience. The "King" as it's known locally, travels from the quiet rural village of Cambewarra (10 minutes from the township of Nowra) via a series of bitumen and gravel roads to the historic township of Kangaroo Valley. A 32km journey that takes in the best sights and native sounds of the local area.

The "King" features several fresh water creek crossings (with concrete causeways), rolling hills through unspoilt bushland and glorious views of sheer cliff faces, valleys and ravines. The highest point of the race is Mount Scanzi - 24 kilometres from the start and approximately 360m above sea level. With breathtaking views at this point the course takes you down a steep descent and then on through the valley."  

I had run the 20 mile (32km) footrace previously in 2009 and 2011, coming away with a love of the race and being lucky enough to gain the win, finishing at Kangaroo Valley Showground. I was yet to run in an even year but I was motivated to turn the tables and conquer the mountain in what is my favourite race on the NSW calendar!

The weather was perfect, cool - just the way I like it!

Cambewarra Public School was again the event headquarters, providing a great atmosphere and with lots of distance runners in one place, it was buzzing and the scene was set for the perfect location for the start of the famous race.

The race was almost ready to start after a rendition of Advance Australia Fair and the race briefing. After stripping down to a singlet and a small jog with some strides and after a brief chat to Tony (Fats) Fattorini, we were off and the adrenaline kicked in!

After a brief tour of the suburban streets of Cambewarra, off into rural areas of Nowra.

After passing through some beautiful country roads, numerous deceivingly difficult climbs and the water crossing at the base of Mt.Scanzi (where I fractured my humerus last year) and I breathed a huge sigh of relief, I was running on adrenaline and excited to be feeling fit and strong. Once across the water, I was relaxed, with a huge weight lifted from my shoulders and could now focus on enjoying the amazing scenery and the race at hand!

I was ready for the 4km solid effort up Mt. Scanzi and a tough psychological battle, urged along by a bunch of great volunteers from the Nowra Athletics club every 5km at the aid stations, I reached Kangaroo Valley Showground!



What a relief I had finished unscathed without any broken bones - and with a win - but more so on a personal level, conquering the inner doubts I have developed after last year's dismal effort and poor decision making ability!



In a time of 1:58, a PB, time for a beer or two and a bacon and egg roll free for all runner! How could I possibly not return in 2015 for hopefully another amazing experience!

Gear:
Inov-F-lite 195's (red)
Inov-8 branded singlet (designed by Kelly Gibson)
Zensah calf compressors
Zensag compression shorts
Injinji run 2.0 performance socks (light-weight)
Inov-8 race gloves
TomTom Cardio GPS watch

From the archives...my local stomping ground

Jabulani Challenge 2012

What is the Jabulani Challenge?

The Jabulani Challenge is a 24km or 43km technical trail run through the bush in the northern suburbs of Sydney from Cliff Oval in Wahroonga to Lindfield Oval taking in parts of the Great North Walk, Sphinx trail, Bobbin Head Track and numerous firetrails throughout Kur-ring-gai and Lane Cove National Parks.

I competed in the event last year when the direction was in reverse (i.e. Lindfield Oval to Cliff Oval) and had a great time running on trails (despite running 52km owing to running up a wrong path instead of taking a sharp left had turn) that were almost my backyard as I had run them many times in training over the years owing to the great proximity and likeness to the some of the course for the Six-Foot Track Marathon. I also wanted to support the great cause – fundraising for the Stellenbosch Community Development Programme (SCDP), which is a local community run charity supporting the Kyamandi School in Stellenbosch, South Africa to help feed 1, 800 children at the school every day. Amazingly, all the funds raised this year we were told would be enough to feed every child at the school for an entire year!

A brief account of a great day out in the bush…

The course was very well marked this year with obvious red and white ribbons at all forks and turns to make navigation easy even for the challenged. I started off by chasing some fast starters up and down the steep and rocky firetrails behind Golden Jubillee Oval and soon I was in the zone and had my eyes focussed on the technical footing of the single track to avoid any injuries early in the course. I was greeted by some friendly cyclists at the gates of Bobbin Head Road before heading down towards Bobbin Head via a wide firetrail. This trail turned into a single track on reaching the marina at Bobbin Head and followed Cowan Creek up to Warimoo Road where I found the first check point with well stocked bananas and staminade – just what I needed!

Next I followed the firetrail (avoiding the turn off to the Wildflower Garden – a mistake I made last year resulting in a nice little 10km detour) and climbed up to Mona Vale road, which I darted across before decending to a firetrail which started as the Cascades Track before turning right into the Middle Harbour Track. This trail followed the creek and as it wound its way beside, I was met with friendly faces completing the 24km course. Soon enough, I reached Davidson Park (Checkpoint 2) where I was again greeted with smiles, food and staminade which was certainly in demand owing to the temperature rising (now close to 10am).

I knew I was on the homestretch as I ran across the Roseville Bridge and later followed a nicely groomed firetrail (Twin Creeks Track) all the way to Lindfield Oval where I could smell a BBQ awaiting and after a quick look at my watch, I could see a sub 4 hour time was assured – a pretty pleasing day out on the trails – I tried to up my tempo on reaching the oval and was greeted with confirmation of a time of 3:53.19 – a 15 minute PB – I was stuffed but satisfied! I was ready for a massage – provided free to all finishers!

What made the Jabulani Challenge for 2012 a great day?

·         The volunteers manning the drink/food aid stations had done an extremely good job supplying fresh fruit, sandwiches, lollies and staminade for the underprepared (like me) who had taken no sustenance en-route.

·         The weather was fantastic with perfect start at ~14 degrees at 7am and rising only to ~23 degrees by 11am at the finish.

·         The course was so scenic so the ~4 hours it took to complete the distance certainly flew by.

·         The other competitors in both the 24km and 43km events were all so considerate of other runners and so cheery the entire day.

·         The organisation in regards to race timing, bibs, course descriptions and pre-race briefing was so informative but appropriate to a community event in a relaxed atmosphere.

·         The finish supplies – fresh fruit, hydration, BBQ, coffee and massages all for FREE made Lindfield Oval a very welcoming place after the effort of the event.

My favourite race...Shoalhaven King of the Mountain

Time for some closure...

 

Coming up next weekend, Sunday 6th July is the running of the 40th Shoalhaven King of the Mountain 20 mile (32km) footrace from Cambewarra to Kangaroo Valley, taking in the challenging Mt. Scanzi and the beautiful finishing location of the Kangaroo Valley Showground. This is without doubt my favourite race, perfect length, undulating terrain and pristine location!

I have had mixed experiences at this event, coming away with wins in 2009, 2011 and a DNF in 2013 where I fractured my left proximal humerus attempting a water crossing at the 23km mark, falling off the stepping stones attempting to avoid wet feet (in my stupid trance-like state) into the causeway.

The race start from Cambewarra Public School...

From the race website:

"The "King" as it's known locally, travels from the quiet rural village of Cambewarra (10 minutes from the township of Nowra) via a series of bitumen and gravel roads to the historic township of Kangaroo Valley. A 32km journey that takes in the best sights and native sounds of the local area.

 

The "King" features several fresh water creek crossings (with concrete causeways), rolling hills through unspoilt bushland and glorious views of sheer cliff faces, valleys and ravines. The highest point of the race is Mount Scanzi - 24 kilometres from the start and approximately 360m above sea level. With breathtaking views at this point the course takes you down a steep descent and then on through the valley."

This is not how it was meant to end in 2013...I will need to return this year for some closure!

 

My race tips for a successful King of the Mountain:

1. Treat the race like a marathon, even though it is only 32km (owing to the course elevation, it feels like a marathon)

2. Wear comfortable road shoes (there is only minimal trail and mostly country firetrails and bitumen)

3. Don't overdress owing to the cold start at Cambewarra as you will regret it as you overhead throughout the race

4. Don't turn up to the start line overcooked as your legs will not thank you as you head up Mt Scanzi

5. Don't underestimate Mt Scanzi (a tester of a hill between 20 and 30km) as it is where all the hard training will pay dividends

 

Weapons of choice for the road

Inov-8 Road Xtreme 178’s – setting the standard on the road…

The Inov-8 Road Xtreme 178’s are certainly my go-to shoes for all racing on the road, be it from 5km right through to 50km ultra-marathons and beyond.

I have been racing over the past 12 months in the Inov-8 F-Lite 195’s which have been extremely comfortable and fast for the Hobart Marathon, the Centennial Park Ultra 50km and Penrith Lap of the Lake Marathon and am a huge fan, but the Road Xtreme 178’s are just that bit lighter and have become a favourite for me now that I have performed well in the Canberra 50km ultra-marathon and the Great Ocean Road 45km.

The Road Xtreme 178’s are a minimalist and lightweight running shoe, which are marketed as “next to ground performance shoe…to get you through your CrossFit workout and give you grip and support for that 5K run…quick drying, highly breathable mesh upper for a supremely comfortable environment”. I agree with this but feel you can stretch that 5K out a few more km’s!

Inov-8 details that the shoes have a “Met-Cradle^TM webbing ensuring a secure lock down over the footbed, while maintaining natural metatarsal alignment… and heel pull loop for an easier on and off…contoured heel cup for added comfort.

Details from Inov-8…

Heel/Toe Offset: 9 mm/6 mm (differential: 3 mm).
Sticky and Fusion rubber outsole materials deliver exceptional traction over hard packed surfaces.
Meta-Flex™ groove on the outsole is aligned with the metatarsal to maximize forefoot pliability.
Anatomic™ fit is based on the foot's shape, making for the most comfortable, relaxed fit.

I totally agree that these features provide excellent grip and comfort for racing on road surfaces and after two ultra-distance events, they are holding up extremely well – (both uppers and sole), certainly a durable last that will hold up well for a few more ultra’s!

In the past, I have needed to strap my feet with tape prior to races to ensure no unwanted blisters pop-up during the later stages of races. Due to the minimalist nature, lack of seams and no unwanted rigid toe-box, this is now no longer a necessity my feet have not screamed at me and my toenails have remained on both feet – quite unique in the ultra-marathon running community!

 

Weapons of choice for the Canberra Ultra 50km…

In the past, I have needed to strap my feet with tape prior to races to ensure no unwanted blisters pop-up during the later stages of races. Due to the minimalist nature, lack of seams and no unwanted rigid toe-box, this is now no longer a necessity my feet have not screamed at me and my toenails have remained on both feet – quite unique in the ultra-marathon running community!

The Road Xtreme 178’s are a shoe that has enabled me to ‘fly’ around the courses during my most recent ultra-marathons. I was able to make a smooth transition to the 178’s after 12+ months of re-training my running technique which has involved plenty of barefoot running, training in minimalist shoes, strengthening exercises and making a conscious effort to practice a mid-to-fore-foot strike. This alteration to my running technique, assisted by these minimalist racers have ensured I have remained injury free, without leg soreness and have been able to back up in two ultra-distance marathons within a month!

I would highly recommend the Inov-8 Road Xtreme 178’s as a minimalist shoe for road racing from 5km to any distance upwards! But, to ensure maximum benefit, running training dedicated to ensuring an optimal foot-strike is necessary to avoid injury and disappointment.

Vibram...Shrek

Vibram Spyridon review

Wow – these shoes are fantastic – running is now fun again!

Vibram spyridon’s are the new barefoot running shoe designed specifically for trail running over lush and not so lush off-road terrain – and certainly meet the purpose they are designed for. They enable a barefoot running style to be continued despite running on not-so-friendly barefoot surfaces owing to the mesh plate under the arch to minimise sharp rock from jabbing your feet causing bone bruise with negative impact on your performance

For the best part of 12 months, I had regularly been questioning the enjoyment of my running as I had been plagued with with intermittent episodes of all types of foot pain – I had continued to run but running had certainly not been pain-free. I had been provisionally diagnosed with all sorts of problems ranging from Achilles tendinosis to plantar fasciitis, and I was unsure of where to go next.

It was a difficult situation as some specialists recommended more supportive shoes/orthotics and the like but out on a whim, I decided to take the opposite approach as I had little success with previous recommendations and self-massage was going nowhere. Surprisingly from the moment I decided to ditch my traditional built up trail and road running shoes and run exclusively in minimalist running shoes, running became enjoyable again, and painless. The regular aches and pains I experienced in my legs is now a thing of the past and does not have to be accepted as normal. I have gradually increased my mileage in these shoes and have logged numerous 18-20km trail runs with no problems – and am looking to complete a trail marathon in these as the next step.

 

The benefits I have seen from wearing the vibram spyridons are:

1.       Increased strength of feet muscles/tendons and bones minimising injury

2.       Enhanced proprioception (sensation of where your feet are in space) and awareness of what lies on the running surface reducing the chance of having a fall

3.       Optimal running form/technique with a mid-fore-foot landing, maximising propulsion and limiting impact forces on your feet/knees and hips

4.       No need to worry about water crossings or puddles as there is no shoe ‘bulk’ to absorb the water and keep your feet ‘heavy’ for the rest of your run

5.       A very light weight shoe which should result in faster running times

I feel this shoe is certainly an improvement on the Vibram Treksport for trail and off-road running owing to the extra protection it provides underfoot for menacing terrain. It is now my go-to shoe!