The Sharpening Phase

The Sharpening Phase

As with any program doing the final block of preparation for a goal event is key for optimal performance. Many refer (see references) to this period as the “sharpening phase” and it normally lasts for roughly 4 – 6 weeks depending on the race being undertaken. I truly believe this period is very important to really apply the principle of specificity to training and that this phase should most definitely be of a higher intensity than the build phase, but still a high training load.

Descending Scotsman Hill in King of the Mountain

My last 5 weeks have been about developing my fitness in the key areas for the Buffalo Stampede Ultra next weekend. I had a transition week and two fortnightly blocks that I used to really push my comfort levels in an attempt to get the final bit of conditioning I believe is required for me to complete such an event successfully. This method can be walking a fine line and once again I was very much aware of what I had done incorrectly in 2014 and was keen to not make similar errors that would lead to injury or wasted training.

I broke my program down into three areas; aerobic, anaerobic and strength. This was the focus of each session and I employed a particular methodology to my program. I will explain below how I attempted (see references) to develop each aspect over this period;

-       Aerobic: as an ultra race is on the cards my volume had to be high. I set aside a minimum of 4 runs that were specifically aimed being at least 60min and working between 50 – 75% max effort levels, including two longer specific runs weekly. I was allowing my body to be conditioned to the stress of Buffalo at an intensity level similar to that of what I will be operating at during the race. During my aerobic sessions I included steep, rocky and technical hills, both up and down to try and replicate the muscle memory needed on the climbs in a Skyrunning race.

-       Anaerobic: my anaerobic base was sound so I attempted to develop this threshold by including additional interval work and long higher intensity sessions. I began rep based track work, focused on a control run mid week and added a tempo/steady run of a longer duration to my program. This indicated my form and fitness and included three races of varying distance that all had very important elements similar to those that will be undertaken at Buffalo.

-       Strength: I had put a lot of work into my strength over Summer and was really keen to top this work off with some high impact strength sessions. I took part in some CrossFit 2795 sessions and began plyometric work as well as continuing with my balance based strength work. I felt that I was able to round out my regime with some good sessions allowing me to cut to race weight, engage my fast twitch muscle fibres and take the muscle through a greater range in each activity.

I was able to manage some very good training over this phase and am happy with where I am placed leading into my first goal of 2015. I have been able to train consistently well and avoid injury, this combined with a greater idea of what is required in the race allows me to move into my taper with confidence that I can develop a plan that will allow me to reach my goals. I have been looking at the race for five months now and while my focus has been all about Buffalo it is only now I will start to work the finer details for race day. I have my nutrition down after a couple of practice runs, my gear is now sorted and within the next few days my plan, splits, strategy, etc. will come into place.

On way to 2nd (blowing up) and 1st in
the series at STS

Nutrition (Supported by Hammer Nutrition)

-       Perpeteum – 1.5 scoops to 500ml water for 3hrs.

-       Gels – 1 each 45min or as needed.

-       Endurolytes – 1 each 30min

-       Fizz – 1 to 150ml water at each crewed aid station.

Gear

-       Shoes – Inov8 X-Talon 200

-       Shorts – Inov8 Race Elite 210 Trail Short

-       Shirt – Hammer Nutrition Race Tank

-       Visor – Hammer Nutrition Headsweat

-       Pack – Ultraspire Omega or Surge (weather pending) 1.5 litre bladder + 500ml soft flask.

-       Watch – Suunto Ambit Sport 3

I was happy to have been able to have a successful series of races during this period as well, my results are as follows;

-       Lithgow King of the Mountain: 2.2km 150m + 13:34 1^st Place.

-       STS Manly Dam Big Dam Run: 30km 750m + 2:22:44 2^nd Place.

-       Orange Volcanic MountainChallenge (NSW Mountain Champs): 11km 550m + 52:08 5^th Place.

* I also won the long Course Summer Series at STS placing 3^rd, 3^rd, 2^nd and 2^nd in the four events from December to March.

So Buffalo is now just around the corner and I am looking forward to putting into play all the training I have completed over the last 25 weeks. I am genuinely excited to see how Bright comes alive for this massive weekend of running and getting to race alongside some of the best local and international athletes. The atmosphere will be rad!

I am also looking forward to watching Kel take part in the 26er. She has been doing it tough lately, being diagnosed recently with an endocrine disorder after 5 months of unknown illness which has greatly affected her running and overall wellbeing.  Hopefully this race can be a springboard to her having a great back end of the year.  Over winter there will be some change required to my training to accommodate more support and balance to my family life, and I am looking forward to simplifying things even more and enjoying time with my family just that bit extra and a nice holiday over the cooler months.

With Womans winner, Megan Reeves, who
was 2nd to the top of the hill!!!!

References

Lactate Threshold Concepts. Faude, Kindermann & Mayer, 2009

Lactate  - A signal of coordinating cell and systemic function. Philip, MacDonald & Watt, 2005

The Impact of Rest Duration on Work Intenisty and RPE during Interval Training. Seiler & Hetleid, 2005

Relationship Between Repeated Sprint Performance and both Aerobic and Anaerobic Fitness. Dardouri, et al., 2014

Effects of Plyometric Training on Endurance and Explosive Strength Performance in Competitive Middle and Long-Distance Runners. Rami-Rez-Campillo, et al., 2013

Essentials of Exercise Physiology. McArtile, Katch & Katch, 2000

Photo Credit

Lithgow Mercury - Fairfax Media

Geosnap Shot

Inov-8 X-Talon 200 Review

The view from above my favourite trails in the Blue Mountains
at Wentworth Falls 

X-Talon 200

Upon the release of the X-Talon 200, I was interested, they seemed the perfect fit for my Skyrunning and trail running plans in 2015.

Grip like a X-Talon 190, light like a X-Talon 190, fit like a Trail-roc and offer the support of a X-Talon 212.  All the more reason to be interested, actually excited, excitement on that was on par with when my first ever pair of X-Talon 190 were in the mail.

For me I run in Inov-8 for one reason, they work for me.  They serve a purpose and I can choose a pair that’ll suit every run I do, on road and trail.  I love the trail range, the grip of the X-Talon and the comfort and durability of the Trail-roc.  I have a pair for every race and training session I do, but there was a bit of an issue when I ran my first Skyrun in 2014 down at the Buffalo Stampede.

My first and most recent pair of Inov-8's

I wore the X-Talon 212, they gave me grip, support and the trail feel needed.  I was very happy with them and I felt confident during the race but as I continued on the many long descents my toes were getting belted somewhat.  The fit is narrow compared to the X-Talon 190 and over time and distance this eventuated in my first ever black toe (obviously the fit of the 212 is not right for me). While only a minor problem and not as horrific as some stories I felt a bit worried the same was going to continue down in the Victorian Alps when I visited for racing and training.  Lucky for me at camps and in training the runs are shorter and I could rotate my shoes to reflect the particular trail if needed, so I was very happy to see the new model unveiled which solved this problem for me, the X-Talon range now offers a fit for everyone.

Testing these new shoes over the past week involved a range of trails, from my usual trails around Hassans Walls (single track, fire trail and downhill mountain bike track), to the Winburndale Range (rocky, steep and rough fire trail which is loose underfoot) and finally at Wentworth Falls in the Running Wild 16km Race today (a mix of all trail types including lots of wet areas and stairs).  Lucky for me they also experienced a range of weather from bone dry to sopping wet conditions, so I got a look at how they performed across the board.  All up I spent around 6.5hrs in them, running 45km with over 2500m of up/down.

Inov-8 X-Talon 200

Grip – the aggressive tread allows super grip on everything but wet boardwalks/wood (although I felt an increased sense of confidence on these surfaces than in previous X-Talons I have owned). On smooth firetrail they give good grip but get a bit nobbily underfoot, they aren’t really suited to easy fire trail, unless of course it is wet or sandy then they are pretty good as they lose the nobbily feel as they grip into the trail surface. On single track, rock, steep ups and steep downs they are in a league of their own, I have so much confidence in every step and was able to change direction easily and without slowing down or breaking stride.

Fit – the new wider fit of the X-Talon 200 is perfect, it is similar to that of a Trail-roc. My toes weren’t stuffed or smashed when descending the steep trails at Winburndale and they allowed my toes to spread on every step. They are a true size for me and I found the fit excellent.

Rarely do I pause in a race today I
did to take this view in.

Trail Feel – I had a good feel for the trail under foot and was always getting the feedback needed from my foot but at no point did I get discomfort or pain from a sharp rock. The weight allows good running form and the tread and foot bed gives the minimal feel I love from Inov-8.  All this along with a good amount of protection (including the new rubber toe guard) underneath gives more confidence on the trail.

New Features – the rubber toe box is awesome.  I hit my foot a few times, it didn’t hurt and the rubber material almost bounced away from the rock/tree (a bit like a dodge em’ car) allowing my foot to go over the trip hazard and not stumble or fall.  I was a little concerned that with the new toe box they wouldn’t drain as well but after several creek crossings and many puddles, they drain very well indeed.  This along with the combination of the best features from other shoes in the Inov-8 trail range gives this new shoe a position on the trails of it’s own.

While I wouldn’t go for the X-Talon 200 on runs with mainly fire trail (Trail-rocs are the perfect fire trail shoe) they will be my choice in any mountain race, Sky Races such as Buffalo, for the Glow Worm Marathon, Sydney Trail Series and anything that is wet or technical.  In both training and racing this will be my go to shoe, they are light, comfortable, durable, functional for my running and they look pretty good as well.

A big thanks to Inov-8 and Barefootinc for giving me the opportunity to test the new X-Talon 200 out, it just gets better and better…

Photo Credit

RunningWild NSW