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14 January 2015

Skyrunning Evolves in Australia


Skyrunning Evolves in Australia
The "mildly intimidating" Clearpsot from Mystic
Mystic towards Mt Buffalo with
Clearspot climb in the immediate view 
the first glimpse of whats ahead.


Having arrived home from a training weekend in the Victorian high country based out of, my view of Skyrunning has definitely gotten a whole lot fonder. I was able to get out on the trails included in all 3 events at the Buffalo Stampede in 2015 covering around 90km in 12hrs with over 4200m of up and 4200m of down. Summiting Mt Buffalo, Mt Porepunkah, Mystic and Clearspot, as well as running both the Canyon and Cherry Walks and a quick spin on the rail trail to Porepunkah throw in the keep things moving towards the big goals for 2015.
Descending off Clearpsot looking out 
to the valley and Bright below

The Buffalo Stampede in 2014 for everyone involved was like nothing seen before in Australia. Although I have only been running for a couple of short years the race left an impression on the trail running community for its great atmosphere, beautifully brutal trails, ringing cowbells and breathtaking location. It was the first official Skyrace held down under and in many ways the catalyst for the newly announced ANZ Skyrunning Series covering 8 events across 10 months in Australia and New Zealand. The Buffalo Stampede in 2015 is the Oceania Championships and as such will be a massive racing weekend with runners of all levels converging on Bright to ply their trade on one of the 3 courses on offer.

A wet and slippery Mackey's Corner

First off the Ultra and Marathon; these races were a challenge for all in last years event. They tested the front to the back of pack runners with such a varied and testing course for all to complete. My advice for this year, the course is no easier than last, you still have massive climbs, long draining descents and either 42 or 75km to cover so they both will require dedicated preparation if you wish to finish.
One of the steep gradual climbs up
Mt Porepunkah


The changes to the course are small with the ascent up Mystic at the beginning of each event slightly different this time around. The trail follows the creek to base of the White Star Firetrail and this 3km flat section of single track gives you a glimpse of the first hill that still has over 500m to climb but this time in just 2km. The climb weaves in and out of the firetrail on the downhill track and there are no breaks until you hit the launch pad, it took me 40min 12sec to run from Howitt Park to the top and I was pushing the climb so it’s a real lung busting start again in 2015. Other wise from that point it is the same as 2014.

More climbing up and up Mt Porepunkah

The 26er Skyrace; a new event and the shortest option on offer and to be run on a completely different series of trails than the other races. On Friday we drove to the summit of Mt Porepunkah to put out some water and mark the major junctions and it was then that I realised this was going to be a tough run. At the summit you get an amazing panorama of the highest points in Victoria, it is truly stunning up there.

Hiking up Clearspot

As for the course it covered 27km and gained 1700m with mainly firebreaks being used as the trails offering a less technical course in terms of trails but one that was still very enjoyable. The climb to Mt Porepunkah takes just a touch over 10km and gains over 1000m, it is long and on-going offering a few sections for a break but some very steep and demanding sections too, with the last 3km of the climb becoming extremely challenging, peaking at 48% and including a false summit at around 8.5km. I think anyone running this race will need to ready for at least a good hour on the way up to the summit and for most it will be much more. After going to the trig point you get a nice 4km of steady downhill where the k’s seemed to tick past quickly after the long climb.

One of the more runnable sections of
Quinn's Gap Track

From the 5 ways junction you follow the Tawoonga Gap Track and cover around 5km with another 400m of gain. This track will require a great deal of focus and strength and while it is definitely not as steep or long when it comes to climbing it does pack some real punch on the ups. I must admit when I reached the Quinn’s Gap Track turn I was relieved to set off on what I thought was to be a downhill finish.

Slippery slide into the finish off Apex
The Quinn’s Gap Track on the profile appears to be a downhill run and it is in a sense with around 1000m of descent in 8km but with the several short but quite sharp rises thrown in along the way it makes for tough running. The downhill sections are varied between runnable faster areas to sheer quad busting pinches and if your legs are shot at this point it will be a long shuffle into Bright.

When you reach the top of the Apex Lookout looking over Bright, you are roughly 1.5km from the finish and in that short distance you will further descend around 250m on a very technical and rough single track coming out onto the last and flattest section back to the finish. I’m sure all runners will feel the same satisfaction as they make this point of the race and for most that feeling will also be paired with the fact they will have finished their first Skyrace, a great personal achievement in running.
Micks Track to Clearpsot Climb

Mt Buffalo

Skyrunning is not easy, it often takes in the most challenging of trails and offers the runner the unique opportunity to test themselves against both the course and their own physical and mental ability. The range of races on offer at the Buffalo Stampede gives everyone the opportunity to put themselves to the Skyrunning test, whether it be for as little as 3hrs or as long as 15hrs, each of the races are going to be amazing for all involved.





“It’s where the earth meets the sky” Marino Giacometti, Skyrunning Founder

Clearspot taking in My Porepunkah

Photo Credits

Marcus Warner

Wes Gibson

Kel Gibson

Mel Parry











10 November 2014

Yearly Review

Yearly Review

Favourite race of 2014 - Mt Arthur Wellington
November & December 2013

No races due to injury in right ankle. Spent a lot of my time on the bike and rehabbing the injury with a return to full load late in December.

January 2014

Skycamp: Got my first look at Bright and the Buffalo Stampede course……

Knapsack 6hr Lap Race: 4th male 60km 6hr 7min. First race and long hitout for 2014.


February 2014

Running Wild Wentworth Falls 16km: 2nd place 1hr 24min 37sec new PB. Poured with rain but was fun and fast.

Orange Colour City Marathon: 4th place 2hr 59min 44sec. Snuck a sub 3 in a last minute decision to run.

March 2014

6 Foot Track Marathon: 26th male 3hr 56min 41sec new PB. Ran a planned and smart race to allow a good finish. Will be my last 6 Foot for a few years.

Results


STS Manly Dam: 3rd place 1hr 34min 9sec. Tough run but managed a good result.

Results


Lithgow King of the Mountain: 1st place 22min 5sec 1st win ever!!! Up a big hill and back down. We ran way over distance but I managed to get my maiden victory by getting away on the descent.

Orange Volcanic Mountain Challenge: 52min 17sec 7th place. Finished well in a deep field.

Results


April 2014

Buffalo Stampede Ultra Skymarathon 2014: 12th place 10hr 32min 34sec. My big "A" race for the year. Very happy with my performance and I am coming back with the intention of shedding some time and going sub 10hrs in 2015.

Results


STS Big Trail Run 46km: 1st place 4hr 3min 58sec. Dress rehearsal for the TNF100. Was battling a hamstring problem and felt pretty good until I kicked a rock up into my leg and corked my calf.

May 2014

Bathurst Half Marathon: DNF. Hamstring went at 5km. Very disappointing and the start of rough times ahead.

STS Kamay Short Course: 1st place 30min 3sec. Ran quite restricted but no mishaps with hamstring.

TNF100: DNF. The writing was on the wall after 3km and my hamstring went out at 31km, pushed on to 36km but eventually turned back to CP2. Very disappointing and a big reality check for me.

June 2014

Glow Worm Tunnel Ted English Bolt: 1st place 26min 52sec. Hamstring was good and I was starting to feel better at this point. Fitness at pace was quite poor.

July 2014

Mt Arthur Challenge: 1st place 39min 29sec setting course record. A true mountain run, flat-up-down-flat, favourite race of the year.

Results


STS Manly Dam: 2nd place 40min 48sec new PB for the 10km. Happy to sit back and wait until the back half to push it along. Nice little battle and a strong finish.

Results


August 2014

Centennial Park Ultra: 50km Mixed Pairs 1st place 3hr 51min 46sec. I popped late on but happy to get a good fast longer run in. It was great to run in a team with Kel.

Results


RunningWild Glenbrook: 25km 1st place 2hr 14sec. I was in second for most of the 27km but pushed the downhill and managed to reel in the win. Close to the best executed race of the year for me.

Results


September 2014

Edgell Jog: 26min 53sec 5th place and a PB. Hit the hill a bit hard and blew up a touch towards the top. Felt confident throughout the whole race I’d hold 1st local and managed this prize. Will have to keep knocking time off in the future to get that podium!

Results


STS Duffy’s Forest: 1st place 1hr 19min 40sec. I enjoyed the familiar trails of St Ives and really enjoyed a controlled and fun 20km run in the bush.

Results


Canberra 101km Trail Run: DNF injury. I was going to plan and had worked through a rough section when I kicked my foot and fell. Unfortunately the pain never subsided and I pulled after persisting for 15km, very disappointing and grounding.

October 2014

Sky Camp – I attended this time as a coach. I had a blast and we saw the entire course across the weekend. A new perspective and view on the Stampede was built and it is again my "A" race for 2015. I enjoyed rubbing shoulders with everyone across the 3 days, it was an opportunity to be sponge to soak in the knowledge.

STS Big Coast Run: 2nd place 2hr 14min 26sec. Ka-boom I went on the sand. Put to the sword but happy with the run on beautifully tough course.

November 2014

Carcoar Cup Half Marathon: 2nd place 1hr 17min 59sec. On my own but pretty happy with the run. All boxes ticked with a view to run much quicker in 2015.

So that’s the wrap for 2014. Plenty of races and new trail found. I had a good year but it was up and down due to injury and form drops. I’ll learn from everything and aim to come back better each time. I can’t wait for 2015 and I’m kicking my training off this weekend at Narrowneck where I’ll be running with Kel to the finish.

At a glance;

                        Races – 22 (4 ultras)
                        Wins – 8
                        Podiums – 4
                        DNF’s – 3 (2 ultras)

                        Best Performance – Buffalo Stampede Ultra 12th overall

Big thanks to the following for doing what they do;

Kel - best wife ever!

Family - no way we'd be able to run without your support and time.

Up Coaching/Brendan Davies - Brendan has supported me from day one and continues to. Not going to get a better mentor in my opinion.

Mountain Sports - big supporters and great friends. Can't wait until 2015's events!

Sydney Trail Series - I love my monthly trail race in the city, new trails await next year.

Hammer Nutrition - backed me again at Canberra, looking forward to potentially working together on a permanent basis in the future.


29 September 2014

The Day After the Day That Was


Canberra 101 2014

I towed the line late September down in the ACT for the Sri Chinmoy Canberra 101 Trail Run. This event was my first 100km race 12 months before and I was keen to run well, off what was a solid build up. For some reason or another my pre-race thoughts on how the race would go began to unravel around 5hrs in. Then after a fall shortly after that point, my race fell apart. At 70km I decided reluctantly to withdraw, fearing an injury and not being able to weight bare on my right foot, I felt this was the most sensible decision.

Disappointment and dejection. Two words that come to mind the day after the day that was. I had been careful in my build-up, balancing my training for this event and the Edgell Jog, a 7.5km road race, three weeks earlier. My training had gone well and I felt faster, stronger and mentally better prepared than this time last year. I was ready to race the 100km and had been planning on a slightly more reserved start and building into the event a leg at a time.

Off Ainslie, a spot I didn't reach in 2014
I went through 50km in 4:49 and was on track for my 10:30 goal when the mid-race demons arrived. I was ready for this and backed up a notch walking and running until the moment passed. When I departed the Arboretum I was back holding my planned effort again pushing towards the shorter but tougher back half and hopefully a push towards the end. At this point I kicked my foot heavily on a tree root and fell, a fall that took the wind out of my sails. There was no return from here, my efforts to run became more and more difficult with the pain becoming quite strong.

I pushed on hoping it would settle but after climbing up and trying to run off Black Mountain my persistence was beginning to become stupidity and realising any more km would just further inflame the problem and lead to an injury. I really had my head on for this one and was pretty bummed I went out, it wasn't mental but physical and this is the hardest part to take. I felt I was running with discipline and believed that I would have finished well if my foot came good.

No excuses though, I dropped at 70km and it is unfortunately another DNF. Can I run ultras? Well the answer is yes, the optional comment box would probably read "still very inexperienced and learning how to transfer 2/3hr efforts into the long stuff. Hit and miss at the moment but will improve with further training and patience". The hardest thing is the time, dedication and sacrifice that I and also Kel had put into this event and its build up. Things like foregoing social events, getting up at 4.30am for runs and fronting the cash for accomodation, travel and so on all seem wasted when things good belly up. They arent but at the time you seem a touch lost in the disappointment.

I have only been running seriously for two years now, this I need to remember. I put a lot of pressure and high expectations on myself and the romance of an ultra is something I need to control better. I have made an effort to reduce my ultras next year and I feel I need another solid year of training before I can run the long ones hard. The next few months will be building, mindful of the year gone by and what my new goals for 2015 are. I aim to progress and by ringing things back a touch giving the body a rest from the long long runs I will be ready for 2015 and what it throws at me. I have a good year but a year not without it's low point so far, my main goal is to finish off well and have some fun again, because frankly speaking the last 1.5hrs was not fun at all and that goes against why I run in the first place.

So the next question, Canberra 102 in 2015Well I dont like leaving things open and I had planned on Surf Coast Century but nothing is finalised and I like the nations capital. Why is this race messing with me? what makes it tougher than the stats show? I dont know, maybe it is the heat that comes with late spring, while not overly hot Im not acclimatised as yet due to the cold winter, or just maybe it is the race itself. If I were to sum the Sri Chinmoy Canberra Trail Run, fast, open and exposed with short and sharp pinches thrown in along the way. All set in and around Canberra on its diverse, hard and rocky interconnecting trail system letting you see where you are going and where you have been.


So with that I leave that question unanswered, Canberra 2015who knows?

12 September 2014

Strengthening the Structure

2014
2013

















Strengthening the Structure



With my injury issues from 2014 fresh in my mind I have been thinking about, reading about and looking at improving my strength training routine to avoid any further problems down the track. With endurance training comes many hours of work and this has an impact on the body in many ways so the likelihood of an injury, whether it be acute or chronic, is high. The challenge for all endurance athletes is finding their limit and not over doing it which may result in injury or a performance drop or both.

After consulting with my physio, John Roberts of Bathurst Physiotherapy and Sports Injury, and looking at some photos of me running throughout the year I concluded that I had some imbalances in my running gait and this was causing problems. John believed I had an issue within my glutes and I felt this along with poor balance and stability caused by poor hip strength/flexibility was my issue.

Why? I did no work on strength in 2013 and very little in early 2014, this was partly because I get bored with this type of training easily and because I felt hill training was enough. How wrong I was, I needed to be inventive with my routine because hill training isn’t enough.

I have been focused on two things with my strength, developing a routine I’ll stick to and a routine that is effective. I have been reading plenty of articles to provide me with solid evidence to develop my training and from this reading in the last few months I have been tinkering with my routine to suit my running training load (10+hrs a week) as well as my work and family commitments. I am currently happy with where it is at and really believe not only is this helping with my racing but also with recovery and injury prevention.

I’m a big stretcher, I know there is evidence pointing towards the other direction but with the addition of my foam roller the 20-30min I spend each night working out the sore spots helps me greatly. I have also been completing core work daily for 15min and this was to stay in my schedule permanently, it was up to me to include enough strength to get gains, but not too much to get disinterested.

My strength program is very much running based, single leg, uneven weight distribution, balance, plyometric and low weight/high reps. I do 3 x 20-30min sessions weekly and they are as follows;

Foundation – basic resistance moves, squats, lunges, calf raises, etc. with a kettle bell/plate/barbell generally on an uneven weight distribution. I follow a 3 set of 15 rep plan with no rest generally. These are the base building exercises aimed at allowing the other sessions to target the specific areas.

Balance – single leg and balance based. This is low weight and with a dynamic focus on my biggest weakness, my balance. I am improving but this is still in the early days and I anticipate further gains with consistency. Balance allows efficiency and lowers injury likelihood as well as giving me an opportunity to add resistance through the full range of movement.

Plyometric – bounding, hopping and jumping. I have always done plyo work but this time it is more specific and targeted in developing explosive power. Plyo is a great way to activate the fast twitch fibres that often lay dormant in endurance runners. I am careful with my training and would not recommend jumping straight into plyo work, it is very beneficial but if done incorrectly potentially debilitating.

So a bit of food for thought, but for me it is a direction I intend on following consistently in line with my running based training. I have been doing running drills and technique work but without the strength training this has been futile as when fatigue hits the body it can’t hold the form. The pictures at the top show this perfectly.

2013 – Same endurance base more or less but my form is sloppy, swaying and leaning right at the end of the Edgell Jog. My hips are weak, my balance is out and my torso is rocking from side to side. I am over striding, leaning forward too far and reaching in my gait. My arms are out and my drive phase isn’t going directly forwards.

2014 – At the same point in the race and still just as buggered but my form is strong and my technique is solid. I’m on my toes driving forwards with my knees and arms in equal drive planes (directions). My hips and shoulders are square with no torso roll or lean allowing my head to remain stable.


A picture tells a 1000 words, so I’ll leave it at that.