“Just” The Short Course

“Just” The Short Course

No doubt we have all heard this answer when asking what race are you doing today?

I’ll start with a question. Why is it an issue for a runner to choose the shorter option at a trail event that offers a variety of competitive distances?

STS Manly Dam Jan 2016
 2nd Medium Course

We are lucky these days to have the opportunity to be involved in several events on both road and trail that offer a range of distances giving runners more options to choose from. My reflection is that in the past I have been more likely to run the longest (or second longest) option available having only run two competitive 5km races, many of the early STS 10km races back when it was the longest option on offer (no official road 10km though) and a handful of half marathons. I have probably ran in close to as many marathons or ultra’s as I have below marathon distance in my 3 years of running! Is this slightly crazy?!?!

Over the weekend I felt, after discussing it with coach Dave, the 12km at STS was best for me with where I am at in my training. The longer option was tempting but I didn’t need to run the extra 9 or 10km just because I could. People afterwards remarked (surprisingly) that I had dropped down to the shorter option… why? I thought.

The reasons why someone might choose and why I chose to run a race that is not the longest on offer might be:

-       They don’t want to recover for as long. I needed to get back into training straight away and couldn’t afford the additional recovery time needed (yes you need to recover even in ultra running).

-       The higher intensity effort offers a different feeling for the runner. I needed to test my threshold and speed and a race seemed like a great opportunity.

-       They may be practicing aspects of their racing in the shorter event. I wanted to see how my climbing at intensity was before my upcoming mountain races to specifically direct my training for this type of running.

-       They might want to run 5 or 10km or 6  or 8, whatever the distance is instead of the long course. The STS events are all competitive these days in my view and no matter what distance I race I will be tested so I wanted to test myself in a shorter event.

-       People may want to socialise before and after the event. I wanted to catch up with people after the race and normally after the long course I can’t for the need to leave or having been out for so long already (yes I have a life out of running too).

So why are we pushing to run the longest we can in a trail event? Is it becoming a culture within trail running?

The UTA has 4 options and I am not decided on what length I will race at the moment. I will make the choice closer to the date based on my fitness and situation. At Buffalo I am running the Skymarathon and I haven’t actually locked in an ultra for 2016 yet, nor am I about to. I am approaching my racing in a more minimal way with the intention of performing to my potential each time. I am sure I will continue to run ultras and the long events into the future but I am also going to run the vertical km or 5km races too.

Do we feel pressured to run long too often?

Yes, I feel we do. “Others do so I must” or “because he/she can so why can’t I?” People are far more open to see what others are doing in their running with blogs, social media, Strava, running groups, clubs and so on. This will inevitably lead to a sub pressure to keep up along with the risk of injury, poor performance, adrenal fatigue or burn out. One thing I am certain about as a coach when I discuss racing with my clients, I always suggest what is best for them based on their goals, their fitness and their program, nothing else. They then can chose what race they do but hopefully with a better understanding of what they need or require. This is and has to be individual for each person.

So perhaps into the future the need to be more supportive of why people are running and not what event they are running in will become the focus. And yes there is nothing tougher than slogging out an ultra, but it is also bloody hard going holding threshold for 30, 40 or 60 minutes. So get out and run whether it is short, long or medium in distance but do it because you want to not because everyone else is or expects you to!

Train>Implement>Retrain>Re-Implement=Improve

September 28 will mark the second running of the Sri ChinmoyCanberra Trail Run, this year it’s 101km and I am toeing the line again for a shot at a pb and another 100km ultra.  I have been keeping this race in mind since returning to full training and I am again supported by Hammer Nutrition in my venture to the nations capital for the event. When I was plotting my return I marked in key build up events and three main “A” goal races for the end of the year.  Those being Canberra, Egdell Jog and Big CoastRun. From there I planned my training to suit these events, which has been a challenge considering they are quite diverse events indeed.

Fuelling the long run again.

I have been back into full swing for around 6 weeks and my load and mileage is back where I want it to be. Each week I can run longer, faster and more efficiently as I have been focusing on making sure everything is done right. I have also been super strict with my core and my new strength program, which has included some balance work and plyometric work. I have also been reading about various training methods including the use of HIT/Intervals (Seller & Tonnessen, 2009 & Finn, 2001), plyometric work (Ramirez-Campillo, et al. 2014) and training methods to enhance physiological methods (Midgley,  McNaughton1 and Jones, 2007) over the past few weeks and I have been gradually incorporating aspects of this reading into my own training program.

My focus has been on endurance and speed during this block of training. I am naturally going to go up and down hills because when I run at Lithgow I love getting onto the trails around Hassan’s and there is only one way and that is up! So I have been really focusing on short but intense interval sessions, longer sustained intensity runs and getting the fast twitch fibres activated. My long runs have been progressing weekly in both speed and distance and I have been lucky to be able to include a couple of longer races to help here too, my longest run for a while is planned for Sunday where I’m aiming for around 50km in 4hrs.

Trying to hold form late on
@ CPULTRA

Only time will tell if my training is going to pay off but I have been trying to milk every session for what’s its worth and each session will give me some sort of adaptation for my planned races. My coach Brendan has launched his UP Coaching business and we are continuing to work together but now I’m more in control of setting my weekly schedule and using Brendan as a mentor, someone who provides bigger picture feedback as opposed to the daily reports. I am very interested in coaching and I see this, as an opportunity to further improve my own knowledge through reading and experience and it’s perfect as I have Brendan there if I require extra help.

CP ULTRA 50km pairs, 1^st mixed pair home. Kel and I ventured down to Sydney for the newly managed Mountain Sports Centennial Park Ultra run. We planned to split the laps just off even and get our longest runs in “at race pace”. It turns out we both probably bit off 1 lap too many but we were able to hold onto 1^st mixed pair, not that anyone was really worrying about the race in the first place.  I really enjoyed the atmosphere at the event and ultimately I got a fair bit of feedback intrinsically about where I was at from this run. Next year I plan to return for a sub 8hr Aussie 100km qualifier.

Full results here

Glenbrook Podium

Glenbrook is an area of the mountain I have visited but never ran in other than at Knapsack Park. I entered the 25km option of the Running Wild Glenbrook Marathon race and was planning a fast, well-executed race based on the training I have completed of late.  My impressions of the course were mainly of smooth fire trail with some single track, a few climbs and just over the 25km or around 26km, well I was wrong.  It was a race of two, up the Red Hands Cave and then after to the finish. The first section was tough, plenty of stairs, loads of single track and a couple of solid climbs with the section to the finish once back onto the fire trail after the caves being much more runnable and flowing. I was at the front early on and settled into 2^nd for most of the race, exchanging running partners along the way always aware of the plan and conserving energy levels for a final assault on the quads into the finish. All went to plan and when I came out of the single track I felt really good and I was surprised with the trail in front of me, appearing far more runnable than first expected. So I picked up the cadence and ran to the turn point with purpose, rounding the corner it was all systems go into the finish, where I ended up picking up 1^st place with around a km to go. My race had been carried out in a manner I had planned and I feel as though I’m hitting form once again, just in time for the big races ahead.

Full results here

My confidence is coming back and I am setting my goals for the next few events ahead. I’m very much looking forward to these races and if I can plan according to my training and form I will walk away satisfied each time.

Looking Ahead

Edgell Jog – September 7 – 7.5km, pb 27:52 5^th male is my best result at my local race. My goal is always a pb and then a strong run, but I am really keen to crack the podium and be first local home again this year. I have been able to focus on the event a little more in training and the 25min efforts in tempo, shorter more intense interval sessions and course familiarisation hasn’t been occurring by accident. I am focusing on the jog this year and aim to be ready to run come Father’s Day.

Tree Pose - area to improve

Canberra Sri Chinmoy – September 29 – 101km, pb 11:39 8^th male and my debut hundred in 2013. Hammer Nutrition again supports me in this event and I have been focusing my training for this one. My long runs are increasing in length and I plan on racing up to 30km but no further up until this event, the marathon at Mudgee really taxed me last year and I don’t want to have to recover for too long after my long runs. In the event I have to be able to run between the climbs and I am preparing accordingly with all sessions trying to get the body ready for race day.  I would love a 10hr time and a top 3 finish and I really believe I’m better prepared than last year, only time will tell.

SkyCamp 2015 is in October and I am going down as part of the UP Coaching team.  I am really looking forward to camp and will post a blog when all the information and logistics are sorted.  Rego opens for Buffalo 2015 on the 1st of September so I am super excited.


Photo Credits

Jo Brischetto and Alix Campbell.

Return to Routine

Holidays = beaches, boardwalks & recovery dips!

So since I have been laid up with injury my main aim is to be able to return to running without pain or discomfort and maximum enjoyment.  This meant rehabbing properly in good time, no rushing at all, injuries need to be addressed properly, even the “niggles” we run with because that’s just what you do. My opinion is every injury should be treated properly because if my leg is killing then where will the fun or enjoyment be? Seriously, no matter who you are or what you do, just sort it and do it properly.

The last 4 weeks have been very productive on a number of levels;

-   I have returned to normal training, achieving the usual planned sessions set out in my program.

-       I have been running injury free and loving it.

-       My fitness, both aerobic and anaerobic is getting back to where I want it to be.

-       I have raced and met my goals and expectations.

Some areas that are still improving and need continued work;

-       Long aerobic condition, the answer - to bank some long runs.

-       Lactic Tolerance, answer - tempo runs, yay!

-      Strength, answer, resistance training with plyo, core and dynamic work.

-  Establishing a routine, answer - stop sooking out of the early morning runs and toughen up.

Mt Arthur Challenge Wellington - A great day on new trails

Over the school holidays I was able to begin training as per normal schedule, which was great. My load is still slightly lower at around 90-100km weeks but over this time I have had some really productive sessions giving me both fitness and confidence. I had a ball running the beach up to Valla and back to Nambucca and the warmer weather coupled with beautiful scenery was amazing. I was able to get onto the sand and see how the Big Coast Run at STS Kamay in Sept will be on the legs, specifically calves!

I have also ran at Wellington in the Mt Arthur Challenge Wedge Tail 9km race. I managed at pretty solid performance and was crowned King of the Mountain, covering the distance and elevation in 39:30.  It was a great new event and the organisation, course and race was first class, I aim to be back next year for sure. I think the single track section that ran up and down Mt Arthur in particular, is close to my favorite bit of trail, a seriously tough climb and fast but technical descent. If your keen for a trip West then this is a great event!

http://app.strava.com/activities/165188836

Off and racing @ STS Manly Dam 10km

I returned with STS to Manly Dam for the July race, competing in the 10k medium course on the familiar trails that loop the dam. The race was to be a good measuring point, I have run the trails there a lot and raced guys like Charlie Brooks and Jake Stollery before so it would be a good indicator for me. I ran well, particularly on the climbs, especially the longer ones, and was able to run a pb with a fast finish after a fairly conservative start. It was good to catch up with Brendan Davies, Jo Brischetto, Andy Lee and on his STS debut Andrew Tuckey, as well as the DBA crew and the rest of the STS group. Kel also ran but with some questions still over her health she wasn’t able to push it, we hopefully will get some answers soon. From this we can move to make things right again and get her feeling good and firing again.

http://app.strava.com/activities/168242591

Beach running with Charley 

So with the tough part of rehab behind me it’s time to tuck into some solid training building up towards full volume again. I just want to run well and consistently - dedicated training is the only solution to do so. I have a few events coming up, Mountain Sports Centennial Park 50km Pairs with Kel, Running Wild Glenbrook 25km, Edgell Jog, STS Duffey’s Forrest, Canberra 101km Trail Run and STS Big Coast Run Kamay.

Off and racing at Mt Arthur Challenge

That should round off a pretty good year that had its tougher times with injury but its good times with some fun and successful runs/races/adventures. With the big races of 2015 on the horizon, I am already planning the training. Buffalo Stampede version 2 will be huge and hopefully a trip to Skycamp will help with my needed prep. I plan on approaching 2015 different, with the focus being Buffalo Stampede 75km (top 10) and The North Face 100 (finishing). You learn from your experiences, both good and bad, well your meant to anyway.

Photo Timeline

Bathurst Half - Right before the hammy gave out.

Ready to go - Bathurst Half

Early days @ STS St Ives

Crossing the line with Charley, getting
the win too!

Buffalo - Approaching Clear Spot

Buffalo - Mackies Corner

Buffalo - Buckland Valley 

Buffalo - Race Start

Buffalo - All smiles! 

Buffalo - Away we go...

Buffalo - Up the Big Walk

STS @ Kamay - Striding out with Kel, the plan to run with her went after 150m with the hammy feeling ok.

STS Kamay- Running on the cliffs, Botany was an awesome course, so different from the others! I can't wait to October to get back there.



What next......

The North 100 2014 - Saturday 17th May

Getting Back Into It

After suffering a serious injury there is always the initial concerns regarding loss of fitness and form, so I was very cautious regarding where I could end up after the rehab phase of my ankle injury.  The end of the year was scheduled to be the beginning of my base building phase of training, a time I was aiming to develop endurance, strength and focus on my technique in preparation for the upcoming 2014 season.  Now it was to be a time of focus, to focus on my recovery and complete my rehabilitation in the quickest and most efficient way possible.

So the plan that I had been given by Mark at Bathurst Physio was fast tracked and aimed towards repairing my ankle in time for Buffalo Sky Camp in mid January and the chance of racing at the Sydney Trail Series at Manly Dam the week before.  It was to involve gradual progressions of stretching, movement drills, resistance and the slow introduction of grass running on a day on day off basis.  I was to work from 5km with 50/50 run walk to a 10km run in this manner, focusing on how the ankle responded and if my knee to wall improved I should be able to introduce some trail/hill running at the completion of the 10km run.

The rehab plan basically looked like this;

5km 50/50  •  Day Off  •  5km 75/25  •  Day Off  •  5km  •  Day Off  •  6km  •  Day Off  •  7km  •  Day Off  •  8km  •  Day Off  •  9km  • Day Off  •  10km.

I was doing a series of other movements daily, things such as calf raises, straight leg calf stretches (gastroc), bend knee calf stretches (soleus), elastic band work, calf raises, walking patterns, balance beam, bosu ball, hopping, landing on foam mats, calf raises, wobble board and did I mention calf raises.  I was spending around 30min plus a day focusing on my rehab.

Second run back into training

On the last visit to the physio I was given the all clear to resume training, hills, trails, back to back days and the introduction of some technical stuff by the end of the year.  From that point my focus shifted back to the bigger picture of getting the body, mind and spirit ready for the year ahead.  I had been focusing so much on the short term and it was now time to broaden my view.  I started with back to back 10 mile hilly fire trail runs, this gave me an indication of where I was and what I needed to do.  I had been riding alot to maintain as much as possible and this had been beneficial, it did not however have the same bang as running so I was a little ginger on the ups and downs.

With school holidays just beginning I was lucky to have a big period of time to get some quality training in.  I have been following the plan that I had developed with Brendan and utilised doubles to allow my km count to build up without taking that much from the tank or causing any problems upon return.  I can not make up lost time, that is impossible and flirts with danger, I just need to maximise what I do and benefit as much as possible through proper recovery and planning.  My main aim was to have "key runs" that I would use over the summer period.

At Narrowneck with Benny, Hamish and Wayne

I started these "key runs" with a Narrowneck out and back, 26km and 1000m plus elevation gain, a relatively simple run and one I had done before.  I went out with Brendan, Wayne, Hamish and Ben, not bad company really, all sub 3 marathon runners, and one Olympian.  I attempted to hold onto Brendan and Benny for as long as possible, this was about 5km and then they slowly drifted away getting about 5min on me by the end of the plateau, I was happy with this but knew I had to get back and it was a tougher run back than it was out! So I ran home, slowly but I made it back, it was tough going but a needed and valuable run.

Early on at STS sitting in 4th here.

Another "key run" occurred at Hassans with Bren and UE.  Another 25km with 1000m plus climbing, but this had single track and some proper ascents and descents to complete.  I thought if I could push my ankle on the downs in particular I would be ready to run at Manly in the STS.  I completed this run strongly, running well across the 2hrs and worked well on the ups and pushed the downs, nearly too far as I had a near miss on one downhill track! I left this run with the needed confidence to tackle Manly Dam and its flowing single track and newly included loop section in the manner I expect of myself when I race.

The STS was successful, Kel and I had travelled down early to mark the course the day before and camp out to look after the gear at the dam,  this allowed for a few extra minutes sleep and little bit on convenience on the race morning.  I ran well within myself, finding a comfortable effort level and finished off in a steady manner, coming in 3rd in a tick over 1hr 40min, I was gifted a spot on the podium after the leader Dave Byrne had a navigational issue, but that's all part of racing.

The Start of the STS at Manly Dam, I managed a podium with a 3rd place.

The next fortnight has a few more important events on the calendar, Sky Camp from 17-19 January and Knapsack 6hr Solo on Australia Day being the stand outs.  These are the last major "key runs" in my build phase and I am looking most forward to hitting them head on.  

The last drop into the finish at STS, pretty happy.

Sky Camp at Bright will be a massive weekend and I am so excited to be down in the mountains for a few days.  I will be able to get out on the Buffalo Stampede Ultra course and begin my race planning properly based on my take on the track.  I will be paying particular attention to the climbs, both up and down, and what sections are runable, etc. from this I will formulate my tactics and refine my training accordingly.  It will also be good to get into the camp atmosphere and challenge others while training, something I miss out on being in Bathurst at times and I will also have two great coaches in Brendan Davies and Hanny Allston at my disposal which will be great.  Kel and I are both going, so it will be good to get away with her for a bit and I am looking forward to the time we will have together over the few days. I plan on doing a more detailed blog on Sky Camp next week.

Unfortunately for Kel her stress injury in her foot has been a pain in the butt and is taking longer than expected to mend. She has been very committed in what could only be described as a crap situation, cross training daily in the gym and aiming to get back to running as soon as possible.  She is slowing building up again and it looks as though at camp she will be able to do the base amount of k's each day, and she will benefit from this training.  Her goals are shifting as a result of her injury but I am sure by the time June has passed she will have achieved all she has set out in the first half of 2014.

Some numbers since the all clear has been given to shed a light on what I have been doing.  This time last year I was happy knocking 100km weeks out with around 1500-2000m of elevation, its fair to say this requires an up in difficulty if I am to continue progressing the way I aim to.

Progress Summary Report for WesGibson981 21/12/13 - 14/1/14

Count:	40 Activities
Distance:	489.07 km
Time:	40:36:39 h:m:s
Elevation Gain:	8,752 m
Calories:	31,947 C
Avg Speed:	12.1 km/h
Avg HR:	144 bpm
Avg Distance:	12.23 km
Avg Time:	1:00:55 h:m:s
Avg Elevation Gain:	237 m

Looking down to the valley from Mt Buffalo

Up to Mt Buffalo

Better not forget this, the gain and loss is massive.