29 Mar 12 2011 Twilight 21km Run

This is the details

04 Feb 12 TRAQ Mt Glorious Run

My first TRAQ event in a long time. This local one looked different to my usual Mt Coot-tha circuit so I definitely wanted to give it a go.

PreRace: On Wednesday, was in Perth and couldn’t resist doing the 10km Swan River loop, probably one of the best inner city runs outside of Brisbane! Also on Friday, I went Paddleboarding for a session. Feeling a bit sore on the Friday night and Saturday morning…

Saturday 6am, caught the bus from The Gap school, and ventured out to Mt Glorious (via Ipswich? – as the bus wasn’t able to decent down the steep section from the Mt Nebo side of the road). We arrived at the start point with about 15 mins to spare so all good there.

Food: 3 liter bladder water, 3 gels, 2 Carmens bars.

Race: The 3 waves took off (5 mins apart). I quite happily went in the 3rd wave, and straight into shin deep water! Love it. Soggy shoes and then in the first of the big hills.

After the first of the hills, it was a steady rolling decent to about 10km, where the 2nd creek crossing (not wet) and a drinks station. Refilled another 3 liters, and some glucose lollies, and kept going. Good support from the guys at this transition.

From the 10-19km, it was a gradual grind up. Long and steady with a few flat breaks, but overall the obvious tough section.

From 19-22km, a lovely rainforest cooler environment, with some some great scenic views and an easy run to the finish line, where there was great support at the end!

Post Race: Not many flat sections at all through the event! Probably why they called it a mountain race! Fantastic work by the organises, and great food selection at the end! Heaps of Subway / fruit / sweets and drinks to cool down until the bus came at 11.30 (via Mt Nebo), and home at The Gap by 12.50pm.

The main issue I had was with the heat, but managed to stay well hydrated and ensured that I took it easy when required.

Also, just saw the preliminary results. No DNF! great job everyone! My official time was: 3.07.15 (as I forgot to turn off my garmin at the end)

My Garmin:

Tags: 2012, Mt Glorious, TRAQ

13 Nov 11 Moudash Mt Coot-tha

A simple but fun event for a good cause. 10km loop around Mt Coot-tha. A look that I know well, but mainly from the bike or via the trails.

Good event, but I think I’ll stick to the trails and the ability to start earlier that hte race time, and I think thre are few that would agree. Especially with the number of casualities from the event.

Tags: 2011, Mousdash, Mt Coot-tha

06 Jun 11 The North Face 100- 2011

Back again. On the weekend of the 14-15 May 2011, I competed in my 3rd TNF100 in the Blue Mountains.

PreEvent

With a mixed lead up of spraining my (warning link contains photo of injury related photo) ankle on a night Mt Coot-tha Training run a month out. It provided a longer taper – A little longer than I had hoped, but fortunately I received some excellent physio treatment from Odilia at Paddington Physiotherapy (5 session in 4 weeks), with a week out, managed to go for my first run (10k) since the sprain and all was good.

Coming into the event, it was a weird feeling. No real pre-race nerves. I figured having this twice before, I knew what  I was in for. I was targeting between 20 and 24 hours. Given the first time, I did it in 24 hours, and then last year was 20 hours. But with my lead up (not as much training as previously done and my ankle), I would be happy with a 20-24 hour finish.

Diet

Changing things around this year, I’d thought I would go a Supplement option as opposed to the Carmens Bar strategy that I have done previously. So I tried out the Hammer Nutrition Kokoda Challenge Pack, basically consisting of  Powder Stuff (also marketed as Perpetuem), Energy Bars, Gels and Endurolytes Capsules. See diet analysis overview below.

Event

No leg by leg details this year – if you want that – look at the previous year… Highlights below;

With the first year of the the split starting time based on expected finishing time, I figured starting in the 3rd wave was appropriate. The split start gave a much less “big bang” start, but was much better overall. Getting into the first 5-10 kms with the sections of single trails, most runners I was with – were all going a similar pace. So full credit to AROC for this initiative – as it’s better than the 5-10 minute wait at the start of the single tracks…

Check Point 2 – First mandatory gear check – both the headlight and backup light – check…

Seeing Lisa and Rupert at the half way checkpoint (54km) provided time to have a good chat, and get some good encouragement for the 2nd half of the race. Managed to change into some warmer gear and swap some of my pack around. A bit of a fatality here, but that will come later.

Leaving Checkpoint 3 was a refreshing run along some tracks and roads leading up another hill. It was also getting dark and I was about 4 kms into the leg it was time to pull out the headlight. hmm I won’t say what happened, but had to use my backup light. Going for a small light weight pack, I only packed a backup light being one of those manual wind on, self generating power lights. Winding up my light every 10 steps was a good way to keep me amused going up the 800 or so stair case. I often had to stop and wait for other runners to catchup and borrow some of their lighting for the downhill sections. Fortunately, like any boy scout, I had a proper backup backup light waiting for me at CheckPoint 4, only 9kms of running in the dark / or using this hand held wind on light…This probably lost me a good hour of pace here.

Heading through to Check Point 4 was the renoun 800m over 9kms incline. Note for future runners, the hill starts at the “creek crossing” – which involved getting your feet wet (again), but that’s a good countdown when your starting the incline. Certainly helped this year with the Garmin to countdown the slog. I also pulled out the ipod for this section for a bit of a distraction and fire up music!

Finally at CheckPoint 5, I was worried about my time, now figured I was heading towards getting the buckle, but also knew the last 10kms is the worst (mainly mentally), so I popped into get some Glucose lollies and hot milo and continue the race. Seeing alot of other runners wrapped up in blankets near the fire, I figured if I try to get warmer it would cost me a good 30mins of time. So I just kept on going…

The last leg was familiar, so I managed to keep up a reasonable pace and with the knowledge of the end not too far away, it gave me the ability to push on through.

 

Finally hitting the Fairmont Resort and with a surprisingly large crowd (least 30 people) it was great to finish in 19.17.59. Shame my Garmin died at the 98.5km mark, but I managed to get 98% of the event – so that is fine by me.

 

 

 

Garmin Analysis

1. Timing – Average moving pace 10 mins to a kilometer with maximum speed at 6km an hour.
2. Elevation – This looks pretty accurate. Not many times did I loose satellite reception, so I’d say this is fairly spot on.
3. Heart Rate – Interesting at a peak to start with, then gradually having lower maximums. This makes me want to stick to long distance events.
4. Cadence – Interestingly around 80 steps per minute maximum and far less on the hills. Probably due to my longer / slower strides up.
5. Calories – 10,103 C – Equal to approx 12 whoppers Cass!
6. Elevation – 5,279 m – running up Mount Kosciuszko twice

 

Diet Analysis

With the Hammer Products, over the 20 hours, it provided a good baseline to know;

• Each Checkpoint refill 2 bottles and put powder stuff in.
• Every Hour have a Energy Bar
• Every Hour have a Endurolytes Capsule
• Gels – 15 mins pre to all big hills (8)

In my opinion;

• Powder (Perpetuem) – Worked well but tasted worse as the race went on. But noticed the improvement of sustained energy levels.
• Every Hour have a Energy Bar – Worked well. Even though they were dense and tough to eat, a good drink alongside assisted the consumption.
• Every Hour have a Endurolytes Capsule – Started with 1 each hour, then went to 2 an hour. I don’t think they did much for me. I had one fizz tablet near the end, and that was a much preferred
• Gels – 15 mins pre to all big hills (8)

I’d certainly use the Hammer products again. Removing the Electrolyte capsules and replace them with the Fizz tablets.

Additionally I had some fruit at each checkpoints and some hot milo at Checkpoints 4 and 5. I was also craving some glucose lollies and salt at checkpoints 3,4,5 which I should have included in my diet in the earlier parts of the race.

Official Stats:

Finally, when asked if I will do this race again. I’ll leave that answer to the sponsors of this event, The North Face – as their tag line is “Never Stop Exploring”, and I have done this event 3 times now (in the Blue Mountains), it’s time for me to explore some other similar races outside of the lovely Blue Mountains.

Any Suggestions

Tags: 2011, AROC, Blue Mountains, The North Face 100, TrailRunning

01 Jul 10 The North Face 100 – 2010

Over the weekend of the 15/16 May 2010  I participated in the 3rd, The NorthFace 100 run by AROC. Having previously completed the 1st one back in 2008, I had a simple target of beating my previous time, and ideally finishing in under 20 hours.

With a bit more preparation this time, and a better appreciation of the amount of stairs (both up and down) of the 2008 event, my preparation and training was more focused on the stairs and hills component, rather than pure distance.

This year, I was running with Pete and Tim, Pete was also participating in the 100km solo, and Tim is doing 50km of the 100km as a Team – although Paul (the other 50km runner) pulled out prior to the event with injuries. It was unknown how we’d all go related to speed and keeping up with each other. During our training sessions, Pete has a faster pace, but I seem to have better endurance, so hopefully we can pull each other along where required.

Leg 1: Fairmont Resort, Leura (Start) to top of Golden Stairs, Narrow Neck (Checkpoint 1)

Starting the race at 7.15am (bit late due to shuffling from the event briefing to the start line) we were all in good spirits, everyone was feeling good, waving at all the cameras and we were off. The first 1.5 kms was road, and a good chance to warm up, as it was quite chilli. Then we hit the first off road section, a single trail for about 900m, it seemed to go forever, as we were near the back of the competitors  and it was a slow single file to get through this section. Considering we still has a long way to go, we didn’t mind walking abit. After the first section of track, it was a good section to warm up again, so we broke into a decent pace and got into it. At this point we waved good bye to Tim, and Pete and I continued at our slightly faster pace. The next track section reminded me of the awesomeness of this event, right from the moment of entering the track, we were presented with the magical Blue Mountain views and scenic shots. A tad difficult to stop and enjoy the scenery as you are also watching where you are running, but a very enjoyable section. The leg concluded with a long set of stairs to the top of the Golden Stairs. There was a lot of struggling runners going up this set, and everyone’s joy and spark was soon diminished, as we realised that we still had a lot of hills and distance to go.

In the usual AROC spirit, there was ample food to pick up at the First CheckPoint, refilled my bladder (drank 2l already), got slapped with sunscreen and we were off.

Leg 2: Top of Golden Stairs, Narrow Neck (Checkpoint 1) to Dunphys Camp (Checkpoint 2)

Feeling pretty good, and with the next section a dirt trail for the next 11km, it gave us a chance to find some rhythm and enjoy the scenery. After about 11kms we come to the top of the ridge, with the only easy way down was 3 sets of domestic building ladders, supported by rock-climbing ropes, it was a interesting change of muscles and a chance for some cramping, fortunately made it out of it feeling good, although the rest of the decent was steep and was basically stumbling down the hill holding onto trees to slow down. On approaching the next Checkpoint, the legs were feeling battered from the downhills but relieved to see the food and water station. Refilled my bladder (another 2l), drank about 1l of diluted Endura some nibbles and after a stretch, we were off.

Leg 3: Dunphys Camp (Checkpoint 2) to Old Ford Reserve (Checkpoint 3)

Heading back out through some scenic farms, with the added struggle of going up and over the cattle grates, I managed to get some major cramping at the top of my calf muscle, slowing us down a bit, we still managed to keep up a walking pace but it wasn’t a pleasant start to the section. A massive hill with scampering up, and with a fear of the leg cramping up it restricted my stretch and climbing ability. Once at the top, teh pain was dissolved again by the views, and started the “up and back” section to the ridge end. It’s funny watching the runners who have been out the the point and coming back, they are all in high spirits, and I wasn’t, but soon as I hit the turn around point, I found myself with newly found high spirits and was bouncing my way back on past the other runners. Going back down the hill, was a long dust slide, as the track was quite worn and with a steep decent it was quite slippery with the amount of traffic that had been through it. Finally running through some scenic farms, and along a dirt road up another hill, we hit the 50km mark (not at the Checkpoint), so Pete and I do some minor celebrations and keep on running. We both are feeling pretty good now, cramps are diminishing, and with being back on some gravel, it gave me a chance to get back into a stride. Finally reaching the top, and coming back down the hill to Checkpoint 3, it was a lovely downhill section to the halfway checkpoint where we would get to see our super support crew and get rested. Upon reaching the checkpoint, all pain was gone to hear the cheers of the crowd and knowing that we were over the half way mark. With some good loven and a change of socks, refill of the bladder (another 2l) and some ham and pineapple pizza (with the  chunky cheese topping scraped off – thanks Sally), we were off again.

Leg 4: Old Ford Reserve (Checkpoint 3) to Katoomba Oval (Checkpoint 4)

After leaving the checkpoint if fairly high spirits, we ventured along the road for a while. Soon into the leg, we took a slight slower pace as my leg was on the verge of cramping, nothing major, but if we were to any faster it could have got worse. With a lovely steep incline we finally hit the next checkpoint. Gorged on the bread rolls, refilled the bladder (another 2l), and we were off again.

Leg 5: Katoomba Oval (Checkpoint 4) to Queen Victoria Hospital (Checkpoint 5)

Probably the hardest checkpoint to leave, as there was a nice fire, and the milo and hot water (milk had run out) was going down a treat. After 3 cups of mile and refill of the bladder (2l) and a good stretch it was time to continue.

Soon into the leg, we approach the Giant Staircase, the start of our very DOWN section of the event. Going from nearly 900m high to 200m in a very short distance. Lots of stairs and lots of downhill trekking. My knees were holding up ok, Petes were worse, but we continued strong. Every step down was a cringe that we were about to go back up! And that happened sooner than expected, pretty much 5km of straight up incline. Fortunately the track was easy but the incline went forever!  Once we hit the 85km mark it was at least a known distance to the next checkpoint. A tough 4km, but a doable 4kms.

Leg 6: Queen Victoria Hospital (Checkpoint 5) to Fairmont Resort (Finish)

The finale leg, with time running short to get over the finish line in 20hours, we knew we had to keep a reasonable pace and we would be fine. This section was initially roads, then a decent down through Wentworth Falls and back out again. Finally when we think we are near finished, we realise that there is another drop into the bush. Pete was finding the downhill section a killer on his knees, so we decided that with 15 mins to go (before it was 20hours), and 2km to go, I would go solo and try to make the 20 hours. With a new burst of energy, I ran the last 2kms probably the fastest that any other section. It was uphill, but with my watch telling me I was cutting it very fine, I was not going to miss the 20 hour mark. So approaching the finish line through the “The North Face” flags I finished in 19.39.51 hours! I think the time was adjusted slightly due to the late start, and my watch was out of sync). Finally sitting down to grab a drink, and take the pack off, having a stretch and to celebrate with another runner who had just finished. The crowd was limited at 3am in the morning for some reason? Soon after I caught my breath, a tap on the shoulder revealed it was Pete – with a time of 19:42:32. I was in complete shock to see him so soon! It’s amazing how your body can turn on when it has to, and you have a goal so close in front of you. Awesome result all round, and after a bit of celebrating (also collecting my Belt Buckle), it was time to hit the sack.

Official Results are Here

Worst Injury: Tripping on the stairs at the 5km mark – nice bruise on the upper forearm and twisted, wait for it…… my pinky finger. My finger was probably the biggest pain coming out of the event.

Tags: 2010, AROC, Blue Mountains, The North Face 100, TrailRunning

28 Feb 10 Clem7 Fun Run

It’s been a while since I have updated this with event, so I thought I would get back into it in 2010.

The clem7 run was an introduction to the new tunnel between the south east freeway and the ICB (I still question how popular it will be).

My prep for this race was fantastic, Tim and I spend Saturday drinking beers from 1pm, a nice large steak and 11 hours of standing / drinking at the AC/DC concert the night before. Getting to bed at midnight and digging into a pizza at midnight probably wasn’t the best idea.

Anyway, with the alarm set for 4.30am and gear organised, I was sure it was going to be fine.

At the event, it was a lovely Brisbane day, not  too hot (outside in the fresh air at 6am) day. Lining up for the start of the race, there was a level of excitement from the commentary people and associated crowd.

On starting the race, we entered the tunnel and quickly descended down for the first 2kms, it was getting hot and humid pretty much from the start, although the first bit was all down hill, so it wasn’t too bad. From 2-4 km range, it was hot and stuffy! Not my ideal conditions for a run (although my lack of hydration probably didn’t help, but least I was working off the beers from the night before). At the 5km was the blessing of fresh air at the far end. It was the best 50m of the race where we were getting some fresher air from the M1 freeway. Then turning back into the tunnel and headed back down the sweat box. Looking forward to the 6km drink station it seems I wasn’t fast enough to qualify for the water – as when I reached it, all I saw was a pile of left over plastic water satchels. I assume that the lead runners had stripped the station bare, to which I am not surprised. Anyway, the final slog back down to the 60m low point and the final bit back up to the exit, provided a steady climb back up with final joy of getting in the fresh air of the finish line.Final time was 1:03:45. Not too bad considering my lead up to the event. Here are the full results

Here is my everytrail, for some reason the GPS wasn’t too good 60m under the Brisbane River!

Promoted as the “last ever time” you will be able to run through the tunnel – we’ll see if there there is another post here contradicting the statement!

21 Jun 09 Lake Machester Trail Run

Finally an event, that’s a trail run, a decent distance and scenic. As that’s my preferred criteria for a good run.

Good work for the guys at TRAQ for organising this event.

If you want to check out where the run went check out

21km http://www.everytrail.com/view_trip.php?trip_id=247111

7km http://www.everytrail.com/view_trip.php?trip_id=247019

Full results here

Tags: 2009, Lake Manchester, TrailRunning

08 May 09 2009 BRW Gold Coast Corporate Triathlon

Tags: 2009

18 Oct 08 Brisbane to the Gold Coast on the Kickbike

The now annual Brisbane to the Gold Coast Bike ride was this on the Sunday 12th of October, 2008. I had signed up to it – when entries first come out thinking, yep, good idea to get some training in and give this another go. With a week to go to the event, time had slipped by and I figured that I had been doing “enough” to give this another crack on the Kickbike (I had also completed this event a couple of years ago on the Kickbike, but was also training alot harder then!). Anyway, I figured I could always take it slow and see how we go. Although I hadn’t ridden the Kickbike for some time (I would say….months), it’s like riding a bike – you never forget.

Upon arriving at the event, I met up with Bruce and Alan. These 2 guys are veterans at the event. Alan was there for a “good race time”, Bruce was there to support us, and I was there, because I had already paid the entry fee – and I love a good endurance event! 

As usual, before the race, we get the cyclist with the banter, and the commentry about how we can’t afford bike seats and how we are going to have one muscle leg and a puny leg…and the rest! It’s a good talking point! 

We started off at the back of the second group. My theory was to start as early as possible to 1. Avoid the heat (although it was bordering on raining all day) 2. If I start early, I should finish at a reasonable time.

The route took us from Southbank, along the busway (closed to buses of course) to 8 Mile Plains, then we ducked and weaved accross the highway south. Bruce and I rode together at a semi reasonable speed, manging to keep up with some cyclists, having a good chat, and even managing to overtake a few as well! Alan had already taken off to the challenge his record timing. 

Lyn met us with the Kickbike van at Eagleby, a welcome treat, with some fruit! My 2l bladder was empty, but figured the fruit and stuff would keep me going to Coomera! We also realised that that the other 2 Kick Bikers (who were doing the 60km event), had already started! So we also had a mission to catch up to them. As we continued through Jacobs Well (love a suger cane field) we headed through the back of Coomera (where I had dinner the night before), the road was oh so familiar! Anyway, for what seemed an eternity, we finally made it to the next TA! Which was fantastic, as I was in a world of hurt with dehydration issues. Anyway, after 4 powerades, a staminade, 1l of water, and some fruit, we were off again! On the home straight with 30kms to go, this should be easy! Wrong, with about 20kms to go, I suffered a ripper cramp, one that physically stopped my leg from moving, and I had to hold it until I could pull over on the side of the road. I had taken off from the other guys, so I waited until they came (or I had to as I was on my back with a locked up leg). Finally the others arrived, and Bruce pulled out some black magic and gave my leg a shake and it seemed to unlock the cramp in my knee. Sweet. Anyway, after hobbling back on the bike, I finally found my 2nd wind, and I powered home to the end. Gotta love energy gels. So as I finished the event (I think we did it in around 5.30 hours), the others came in soon after. Alan was also there – he didn’t break his record, but there is alway next year! 

After that, I legged it back to the Bus -> Helensvale Station -> Central and drove home from there.

One of the best things about the event was the commentry from the other cyclists! Thanks to all of you who cheered, encouraged, and offered your seats – only to ride off on us! It makes the event worthwhile….

I think it took me about 3 days to recover, but all good now, and looking for the next event to participante in! 

Thanks to Bruce and Lyn for looking after us all, and note to self – Get on the kickbike abit more!

And yes, when we Kickbike, we change legs while kicking (I try to do it evey 15 kicks on the flat, and every 5 on an ascend). Give it a go, it’s good fun!

Tags: Brisbane to Gold Coast, KickBike

23 Jul 08 Hells Bells 08 – Fraser Coast

This year Glen Singleton, Paul Kelly and myself decided to participate in this years Hells Bells race. The race was organised by Geocentric Adventure Racing (GAR). With all of us not thinking about it too much before the event, preparation and organisation was limited, but we had done of these events to hopefully be able to plough through what ever was thrown at us.

We drove up early on the Saturday morning, leaving Brisbane at 5am and reaching the Bike Drop off point right on 9am. Unpacking the bikes we soon realised that our Map Board had broken off in the wind in the journey up. Fortunately Tim had a spare and we were good to go. We were also missing a speedo on the bikes but we figured we would survive without it.

The race started at Tin Can Bay (at the RSL). 10am was the pre-race brief, along with getting the maps of the course. In the race briefing Craig decided that this year we are going deviate from the usual Adventure Race format, and go on a Treasure Hunt. After a long winded story about how there is apparently some treasure lost in the region, we were going to assist to find this treasure. Craig also mentioned that it would be a great event or a flop, read on to find my opinion.

With the race starting at 11am, with a Boogie Board leg across the channel towards Rainbow Beach. We decided to run around on land for a few hundred meters, and then cut across a shorted section of the channel. I soon discovered that sneakers in scuba fins was not a good idea for kicking (note to self 1). Also going across land and mud, it also provided grief putting the fins off and on in the mud. Anyway, we finally reach the boat ramp, and headed across the point to Rainbow Beach, with Boogie Boards and fins in hand we legged it through the township, then to the Surf Life saving club for the next check point.

After making it to the sand beaches of Rainbow Beach, we had to swim out to locate a further checkpoint, and work out where we were to go next. The next leg consisted of a trek up the beach to the to point where we had to lug the boogie boards and fins, assuming we will need them in the not too distant future. Wrong. We made it to the point, some 12ks later (with some “teva style” key searching along the way). Finally able to dump the boogie board and fins, we hit the next CP. Pumping up the dodgy kayaks was always going to be fun, as usual the first one was faulty, so another had to be started from scratch. I would have thought that GAR would have sorted this problem by now! Anyway after a lovely paddle over to Fraser Island. With many dolphins and in the realms of darkness, fortunately we has the other kayaks lights to keep us going in the straight line. After what seems an eternity we finished the kayak leg (with some magic of finding the correct inlet) we made it to the bike transition. We managed to overtake a few teams who had some issues with the river system, and at the checkpoint there were alot of already frustrated racers. Happy to be at the CP, and have a chance to warm up, we knew that what lies ahead was some cold times! It was only around 10pm and we were already freezing!

The next leg was a trek which involved alot of backtracking. Although it was good to warm up and have a chat to some other teams!

The race this year was setup so that once you reached the checkpoint, you would then be given the next set of maps, to take you to the next checkpoint. So we spent some time on the next leg noting down the next set of CPs that we needed, and then finally ending up at Prices Pool (somewhere in a circled region on the map).

Onto the bikes, we found all the CPs, albiet freezing and having the issues of riding with a borrowed mapboard and limited lights. Some good trail rides in the area, so will need to keep that in mid as well.

We were onto the next transition in high spirits, as we were keen to get to the next box and put some more warm clothes on. Unfortunately the transition never came….

After circling around the same area for some 2 hours and at 4am we decided to ditch the CP. Unfortunately it was the transition CP, and we didn’t have a map on where to go next, so we did the only thing we could do and was to ride back to the HQ. Game over.

The only good thing was that we arrived back at HQ in time for the 7am BBQ and got our sausages warm! We packed up our gear and was on the road by 8am home. 

Not the most memorable event. Although it was good to catchup with my team – Paul Kelly and Glenn Singleton! 

Tags: 2008, Adventure Racing, Fraser Coast, Geocentric, Hells Bells