My Next Adventure

This blog originally was meant to have a cool Inov8 video showing running over iced up rocks, snowed under trails and mountains fit for skiing rather than running. But upon reflection my next big adventure is not Snow Trail in September, it's the lead up to the event, all the training and preparation that needs to occur in order to perform at the level that I expect.

The level I have been falling well short of lately.

Yep my feelings towards September are that of excitement, eagerness and intrigue. I am super keen to take part in a snow race and it being at Falls Creek in the Aussie Alps is freaking rad. But I am also keen if not keener to put to bed the endless flow of ups and downs I have been suffering since 2014. 

I won't go back too far, looking more at the last little while but I figure if I'm going to run well again and get that buzz, we all know that feeling of a PB or a solid race, then I have to be completely frank and honest with myself, holding nothing back in review.

1) I took things for granted: my commitment hasn't been perfect. Don't get me wrong I train hard, sacrifice and so on but excellence requires total commitment, it requires total belief and it requires immersing yourself in the moment to achieve what is desired.

2) I became too focused on the events rather than the training required to do them: in short I wanted the cake without baking it first. Yes events are fun, the expo's, friends, celebrations, etc. but it's in the preparation where the real character is developed. I have the mind for this now and while my results are a ways off what I'd like I have also eliminated the DNF from my results sheet of late. I have been working on the mental aspect of my training and with more time and energy expended in preparation before the event the I would hope finishes will turn into solid results.

3) The fundamentals were being glossed over: I need to get back to basics. My running is getting back towards the simple philosophy of developing overall efficiency. Nothing beats time on feet and I probably spent a little too much time worrying about strength work, sacrificing running. I am still including strength in my program but my focus is improving my running for now and the max deadlift is being benched for the time being.

4) My schedule was a mess: routine is key to success. Due to circumstances in work and life in general that were not always within my control, I too easily adjusted things here and there, doing this run today not tomorrow or shaving 10min so I could squeeze it in after lunch. This approach to training will get me through races, but it won't give me the competitive edge on race day. I always tell my athletes to believe in the process, it's time for me to have patience and faith that the consistency of sticking with a training program will return results. I have seen this with my clients and now its my turn to put this into practice to get back to my best.

My year so far has been a great learning curve and I feel that looking towards the back end of 2016 I can implement the required changes to be running more consistently. I don't want a good performance followed by a bad one, I want a steady flow of solid running and from that I will move into races performing well, knowing what to expect of my body. I have been very unpredictable in my big events thus far in 2016, both Buffalo and UTA had good moments that were derailed by clear conditioning issues leading to substandard performances. I expect better of myself than this but I got what I deserved and now it's time to act rather than let things continue to flow along.

I need to be more hungry, motivated, determined, focused and competitive with my myself. It's time to have a break from racing, focus on quality training and get things right, not for anyone else but for myself. I need to be true to myself and with a winter of training ahead it is time to get excited about just running again.

Below is a photo journey of my last few months.

Buffalo Stampede 2016 - The Skymarathon money shot by Steve Harris.
I'd love to feel great racing up the big walk one day.

STS Manly Dam - things were looking far better....

than at Knapsack a few weeks later!

Orange Volcanic Mtn Challenge 2016 - another performance well off my best
but it's always good to get on the trails around Mt Canobolas again and
 as usual I wasn't disappointed.

Bathurst Half Marathon 2016 - my slowest half since Mudgee in 2012 but a rad shot
showing the joy of getting a high five from dad. I was just as happy post high five too.

Buffalo Stampede - finishing on Mt Buffalo was made a bit sweeter by having my family there
to share the moment. I struggled getting up the mountain but the gallery loop was a race highlight.

Ultra Trail Australia 2016 - another not so good result but
a finish and rad weekend away in the mountains.
Photo Bomb Credit - Kerry Suter.

Lithgow King of the Mountain 2016 - 3 wins on the trot, although a win my performance was sub-standard after
coming back from injury just 9 days earlier. As you can see the Force is Strong in my Boys.

“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!

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

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.