North Face 100 Nutrition Plan & Drop Bags 2015

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This post had 40 likes in 2012 so I think it’s worthwhile updating with what worked and what didn’t. As you can see, it’s an eating competition with a bit of running thrown in. The las couple of years I’ve been making my own gels, so where I write ‘flask of gel’ I actually mean apx 4x commercial gels, because each flask holds about 4. I’ll probably carry a few commercial gels as well, this will help fight flavour fatigue. Let’s go……

In 2015 I’ve been doing a lot of training without gels and using cheap no name brand muesli bars instead. Lately I’ve added Hammer Perpetuem powder and I think this works well for me. I may carry a flask of home made gel for a quick burst of energy but won’t be relying on these for race nutrition. Basically ALL of the nutrition plan is new for this year because I’m relying more on less sugary foods, but changes in strategy are highlighted at the bottom with the words 2015 update

What is Provided at Checkpoints?

Endura sports drink (pre mixed)
Water to fill bladders
Fruit
Lollies
Bread/buns (Not at CP1)
Chips (Not at CP1)
Hot water/ tea/ coffee (Not at CP1)
Instant noodles (Not at CP1 or CP2)
Gels are available at some checkpoints, but you can’t depend on them, and if you do, you might have to take grape flavour, which is quite vile tasting. Other items I will have to carry.

Running Start to Checkpoint 1- 10.5km
Drink 600ml sports drink at the start, discard bottle
At CP1- Drink 500ml Endura at checkpoint, fill 2x bottles when leaving.
Pick up 2x mandarin to eat while waiting at Tarro’s Ladders
I will have a couple of things to eat in my pack but not much. I will have 1 bottle empty but full of Perpetuem powder, and add water at CP1. The other font mounted bottle will have 600ml of Nuun electrolyte.
*Don’t need to carry much water on this section as much of it is on road and the section is short.

To Eat While Running Checkpoint 1 to Checkpoint 2- 20.5km, total 31km
A few sips of Perpetuem
2x Salt tablet
2x muesli bar

At CP2
Drink 500ml Endura at checkpoint,
Check bottles/ fill with Endura

To Eat While Running Checkpoint 2 to Checkpoint 3- 15km, total 46km
Eat a Growling Dog bar while exiting CP2 before the climb up Ironpot Ridge
2x Muesli bars
Sip Perpetuem
1-2 salt tablets

At CP3
Drink 500ml Endura
Check bottles/ fill with Endura- don’t fill up too much- only 11km to CP4!
Gel flask from drop bag?
Perpetuem bottle from drop bag
600ml coke from drop bag
HPLC bar from drop bag

To Eat While Running Checkpoint 3 to Checkpoint 4- 11km, total 57km
1x muesli bar
1x Fruit from CP
Sip Perpetuem
1-2x Salt tablet
Important- must eat at bottom and part way up Nellie’s Glen! See explanation below

At CP4
drink 500ml Endura
Check bottles/ fill with Endura <<21km to next checkpoint
Perpetual from drop bag
600ml Coke from drop bag
HPLC bar from drop bag
Eat a cup noodle while getting gear

To Eat While Running Checkpoint 4 to Checkpoint 5- 21km, total 78km
2x Muesli bars?
Sip Perpetuem
1x HPLC bar
1-2x Salt tablet

At CP5
drink 500ml Endura
Check bottles/ fill with Endura <<22km to Finish!
Perpetuem bottle from drop bag
600ml Coke from drop bag
HPLC bar from drop bag

To Eat While Running Checkpoint 5 to Finish- 22km, total 100km
2x Muesli bars
Sip Perpetuem
1x HPLC bar
1-2x Salt tablet

At the Finish
Need to make sure you eat something or you’ll be ridiculously hungry when you get back to your hotel room! I choose beer and pies, you can have kale chips if you want.

 Contents of Checkpoint Bags

This means I’ll need to carry from the start of the race to checkpoint 3-
1x flask of gel
4-6 Muesli bars
Loads of salt tablets

And I’ll need to pack the following

Checkpoint 3 bag
1 flask Gels
Muesli bars
Perpetuem in a bottle
HPLC bar
600ml Coke

Checkpoint 4 bag
1 flask Gels
Muesli bars
Perpetuem in a bottle
HPLC bar
600ml Coke
Proper headlights (will be carrying low weight versions during the day)
Clothing for night time- Fleece as per rules
Leave sunglasses in bag here
Pick up sunglasses with clear lenses for night running

extra mandatory gear if required

Checkpoint 5 bag
1 flask Gels
Muesli bars
Perpetuem in a bottle
HPLC bar
600ml Coke

Discussion
Where it says ‘Drink 500ml Endura’ that is about 3x 150ml cups. I can usually drink that much at once without bad effects, you may find otherwise. The instructions to eat more up Nellie’s and along Federal Pass are because these have been where I’ve had low points, and more food usually helps. The Growling Dog bars are hard to eat, and need to be cut into squares and put into a sandwich bag in prep. I also quite like the James Magnusson Missile bars from Body Science, but these also need to be cut up.Unfortunately I’ve given up on Perpetuem solids, I just can’t eat them- they stick to my teeth!

I’m going to do this race without a bladder in my pack. I will carry 2x 600ml bottles on my front and 2x  500ml Salomon soft bottles in my pack. This will give me the required 2l of fluid carrying capacity.
Gu Chomps- I also like the Cliff Shot Blocks, particularly the Margarita flavour, but really- these things can be easily and CHEAPLY substituted with bags of lollies from a supermarket. Sure they have electrolytes etc, but just shove a handful of lollies in your face and a salt tablet. Sorted. (2015 update– I’m substituting more ‘normal food’ in the form of muesli bars)
Fruit- they often provide watermelon, mandarins etc and sometimes I prefer these even though bananas are probably better race food.
Cliff Bars- These were a sponsor in 2014 but no longer….
Nellies Glen- I have found over 4x doing this race that I don’t have a major crash if I eat at Nellie’s Glen once when entering the single track (this goes for about1500m) and again part way up the stairs. There are about 511 stairs, so count them off in lots of 100. Each 100 stairs is about 20% of the distance. This makes it easier mentally. Forgot your count? Who cares? Just go again from a logical number. You’re trying to keep your mind off the task, not really counting stairs anyway! Same goes for Golden Stairs (xx stairs?)and Furber stairs (933 stairs if you only count up, 976 if you count down stairs as well) at the end.
CP4-5- This section will take a long time, must make sure to take enough fluids and food.
CP5-Finish- this section is even longer, but there is an emergency water stop at 91km, so don’t worry too much about fluids. Remember to DUMP YOUR WATER at the bottom of the Furber steps up to the finish- NOT on the trail. You don’t want to be carrying much up those final 933 steps!

Real food- I had some macaroni & cheese at CP3 in 2012, and to be honest that was a bit heavy, or maybe I just ate too much of it. In 2013 I did the same and ate less, but it was still too heavy on my stomach. Another suggestion has been potato salad- yum! This has some decent carbs and is easy to get down because of the mayonnaise- don’t skimp on the mayo! But what I really like is boiled eggs- I will probably boil, shell, then freeze a couple of these in a container full of water so they aren’t full of salmonella when I get to them at CP3. These were quite good in 2014 but too hard to keep fresh. 2015 update– I won’t be making eggs or potato salad this year, I’ll be getting protein from other sources so I’ll just see what is available at the CP if I’m hungry.

I often finish races with enough spare food to go another 80km so this year I’ll be trying to go light as I have a very aggressive target!

In 2013 I went a bit crazy and spent 2 weeks shopping for treats to put in my drop bags. This is not necessary and will cost you time because you can’t decide what to eat. Just put one or two things in there- you may not eat them but it will make you happy knowing they are there. Run for treats!

North Face 100 Tips 2015

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2015- there isn’t much on this that needs updating, but new stuff will be marked
2015 update

Probably the thing I get asked most in person is ‘what tips do you have for me?’. Now truthfully I’m not a better runner than you. Anything I’ve got to share I’ve stolen from others or gained through studying the electrons on the internet. Terror will do that to you. Some of these things might work for you, some probably won’t. Be very careful about changing your race plan because of anything I write here- you need to be comfortable with your choices, and remember ‘nothing new on race day’!

Serfas Portal Sunglasses

Serfas Portal Sunglasses

I wear my sunglasses at night
This tip from Nick Weinholt was a big winner. I have 2 pairs of sunglasses, and at checkpoint 4 swapped my daytime pair for a pair from my checkpoint bag that had clear lenses. This worked really well for two reasons- in the cold it kept my eyes a bit warmer and stopped them streaming like a sad panda, and during leg 5 it meant I could run through the bush without worrying about getting hit in the face by branches. So in a way, it made me run faster! You’ll look like a bit of a wanker, but it’s night, hardly anyone will see you……

Papa’s got a brand new bag 
You should buy a bunch of blue cool bags from a supermarket- or even better get some that look different from everyone else’s . You’ll need 3- one each for checkpoint 3, 4, and 5. Each will need to be labelled clearly with your race number so the race crews can put them in order (so you can find your bag when you hit the CP). You should also try to make it look a bit DIFFERENT from all the other blue bags- tie something on to the handle, like a piece of ribbon or even another plastic bag- but MAKE THEM ALL THE SAME SORT OF DIFFERENT so you can recognise them. Inside the lid of each CP bag have a list of stuff you need to do. If you have crew, MAKE SURE they go through the list before you leave the checkpoint- in 2012 I forgot to fill my bladder before leaving CP4, meaning I ran out of water on the longest leg of the race. This was because my wife was there to help me and I hadn’t planned on her being there, so I forgot to ask her to check the list. Completely my fault and it could have been a disaster. My bag notes look something like this

Adam CP4 Bag

All that suff including the instruction sheet, goes inside the bag

The text is large so I can read in low light. I also have treats in each bag, so I’ll have a quick look inside to see if anything takes my fancy- WARNING- this did not work very well in 2013, I spent too much time looking at treats- just have one or 2 things in the bag that you would consider a treat and don’t buy the entire contents of Coles. Some of these items on the list are just guides rather than instructions- for instance there is no way I could have eaten fruit going out of CP3, but at least I got to consider it because it was on the list. Also dumping your rubbish in your drop bag will save you having to find a bin. Not a big deal, but could save you some time when you’ve completely lost your mind later in the race.

Bag Raiders
Pack a FINISH line bag. It should contain some food, warm clothes (your old trakky daks are FINE), a towel in case you get to have a shower, baby wipes in case you can’t stand the smell of your own body, deodorant, thongs or thick socks so you can take those vile shoes off, maybe some sparkling mineral water because you’re sick of soft drink, sports drink and water. Chocolate milk, first aid kit and a sick bag have all been suggested too….. Also include a couple of plastic bags to put your stinky crap in, if you’re really chatty a mobile charger or external battery so you can wake up your folks at 3am and tell them how you did. You may be too wired to sleep- hang around at Scenic World and chat to strangers like me. Don’t include anything valuable- I’ve never heard of anyone stealing stuff at this event, but it could happen one day. Stick 20 bucks in the bottom of your running pack so you can buy something at the end if you want.

Keep Warm
I thought I’d be really smart and use cycling style arm warmers for the early part of the race when it is often very cold. It’s a great theory, but didn’t work in practice because the arm warmers have some rubber at the top to keep them from slipping off, and this rubbed my arms raw. UPDATE- I used them again in 2013, and simply turned the rubber bit at the top inside out. This worked quite well and I am likely to do this again in 2014. Also the 2 bits of clothing you want to have in large sizes are your reflective vest, and your rain jacket. You don’t really want to have to take your pack off to put either of these on, and indeed the reflective vest MUST be visible over your pack, so make sure you haven’t got a midget version. I’m most comfortable running in a singlet, and can do this at temps down to about 10 degrees, but in 2011 the temp never got above 6 degrees even though the sun was shining. Have a plan, decide what you are going to do if it is cold and wet. My big problem is I hate having sweaty underarms, which means T- shirts are not ideal. Maybe I can wear a second singlet under my NRG top- I could use the 2010 Six Foot one, it’s about the size of a postage stamp! UPDATE- wearing 2 singlets did work well to keep my core warm. Test your clothing, you only need a tiny problem to make your clothes dig a hole into your flesh over 100km. Trust me, that’s not fun. For instance- I now know that the seam on my compression shorts will take bits of flesh out of my back after a 100km run, so I have to tuck my singlet into my shorts. It’s not a fashion parade……

2015 update– I will most likely wear 2 race singlets to keep my core warm and the arm warmers if it’s under 10 degrees at the start. I can pull them off and tie them to my pack easily and dump them at CP3.

The Race
Buy a race number belt, or even better a SpiBelt with race number holders. you may need multiple clothing changes during the race and it is a requirement that your race number be visible at all times. Having to move all those pins with freezing or tired hands is not going to be fun

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Energy 52
Eat early and often. Don’t let your energy levels drop. On a normal run I’ll probably have my first gel at 8-12km. Race day I will be eating at 5km and about every half hour after that. But don’t eat too much- in 2012 I ate quite a bit of macaroni and cheese at CP3, then couldn’t run some of the easiest bits up towards Nellie’s Glen- that mistake cost me up to 30 minutes. In 2013 I ate the same food, but less of it and still had problems. Will try boiled eggs in 2014, they’ve been good in other races like GNW.

2015 update– I’ve been training to run without a lot of sugar recently, so my main race food this year will be Hammer Perpetuem. I’ll supplement this with muesli bars, food from the course and a bit of beef jerky in my drop bags. It’s hard to chew, but comes in small pieces.

Silence
Later in the race you’ll probably spend a bit of time on your own. There’s always plenty of people around, but perhaps all the people going up the stairs are too slow for you. I will have my headphones around my neck and connected at the start of the race so I don’t have to fiddle around in the dark if I want some tunes. I’ll be listening to a few trance podcasts by John ‘OO’ Fleming. These can be downloaded for free from iTunes or choose something else that you might like more. One of the reasons to choose this style of music is because it has the right cadence to keep your legs moving a bit faster than normal. Warning- the RD has instituted rules around the use of iPods, make sure you read them and comply. No iPods at all in Leg 1, See point 4 in the event rules.

2015 update– I’ll be wearing cordless bluetooth headphones this year

Fade to Grey
If you’re feeling like crap (and you will!) you need to have the presence of mind to recognise it and take action. This is the difference between a finish and a DNF. In my limited experience you need 4 things. Look at your fingers and repeat after me ‘sugar, water, salt, caffeine’. Attach those words to your fingers in your mind. Do not forget them. When you feel bad, look at your fingers and repeat ‘sugar, water, salt, caffeine’. You need at least one of these things. Have it and you WILL feel better. Usually for me it is sugar…….at a recent run I had a coke at the halfway mark and immediately felt better and went on to finish a run that I didn’t think I could. Think about it- Coca Cola has 3 out of the 4 essential ingredients!

Relax
Spend as much time as you need in checkpoints, but no more. In 2011 I got into CP4 and told my wife I was quitting. She told me not to quit straight away. After spending nearly an hour in that CP, I felt better, got up and went out and finished. The key thing here is that I would not have finished if I’d gone straight over to the desk and quit. I wasn’t really injured, and taking that time allowed me to get back some energy. But the biggest tip I can give is GET OUT OF CP4. That’s right- if you can get out of the aquatic centre you’ve just committed to the longest unsupported leg of the race (CP5-Finish is longer but has water), once you get down the Giant Staircase there is no turning back until you get to CP5, Queen Victoria Hospital. And of course once you get to CP5 you’ve only got 22km to go… this is going to be mentally challenging but go on, do it!

2015 update– CP4-5 is probably the most difficult section of the new course. Now that the Giant Staircase is out of the way, it’s still going to be a struggle to leave that nice warm stadium. Beware the chair!

Welcome to the Pleasure Dome
When you get back to Scenic World, get some warm clothes on and EAT SOMETHING. I forgot in 2012 and my wife woke up to me looking for food in my drop bags in the dark. Congratulations, you’ve just completed the North Face 100, you awesome person you!

The actual running bit
(this extra stuff is from a second post last year, but it really belongs here…..)

All organised? Me too, sort of. However I’ve stolen a few more bits of running lore to share, and here they are-

I can run faster than Jane Trumper (sometimes), but why does she beat me in Ultras? Because she never stops! One thing I’ve learned very clearly is this- you can change your clothes, get food out, apply sunscreen, eat and vomit all while moving. Plenty of times I’ve been surveying all the great food at a checkpoint and Jane’s already gone. If you need an aspirin, get it out before you hit the CP, undo your pack as you cruise in, run through your mental checklist- but BE READY.

Once again- MAKE A PLAN BEFORE YOU HIT THE CHECKPOINT!

Clues you are about to hit a Check Point
CP1- at the top of the Golden Staircase you run up Narrowneck for about 1km into the CP
CP2- There’s a gate across the fire trail a few hundred metres before the cruel descent into CP2
CP3- You climb over a stile off Megalong Valley Rd and run through a field for a bit before hitting CP3
CP4- You exit trail and run along the road (civilisation!) before hitting CP4 (apx 2km?)
CP5- You’ll probably hit this at night, you’ll see it and hear it. You’ll be running down Kings Tableland Rd for several km and you’ll see light and a hive of activity

If you feel like stopping, run through your finger checklist- water, sugar, salt, caffeine. Usually having one or more of these will help you. Don’t slow down and feel sorry for yourself, take action!

Walk the hills- you need to run/ walk at well below your threshold. If you’re gunning for a sub 14 hour time I can’t help you because I’ve never done it! I will be attempting it this year, so let’s see how that goes…….

Concentrate on your speed while walking. Jane Trumper walked up Kedumba with me in 2011 Mt Solitary race. Or I should say we started at Jamison Creek together. She walked with a purpose, I walked while feeling sorry for myself. She beat me to the top by 22 minutes over 8.5km- this can make a HUGE difference to your race.

Talk to someone. If you can push each other along, there’s no reason not to have a chat- ultra runners are very friendly people. But the moment you think you can go a bit faster, make a move- stopping to chat is now costing you time. As Nick Weinholt puts it- ‘I came here to race, not to chat!’

Dead Eyes Opened – Another Nick tip is not to look into the eyes of those who have failed for too long for fear you will be brought into their world. You can’t help the people in Medical, leave them to the experts.

Conversely, if someone needs help on the course, give it! In 2011 a guy asked me for electrical tape coming up Kedumba. What he actually wanted was blister patches, and I had heaps. It was like the best Christmas ever…….. Oh, and if you need something, ask! I ran out of water up Kedumba in 2013 and another runner donated a whole flask of sports drink. I’ll be forever grateful, and I still have no idea who that person was.

Are you injured? No? Keep going. ‘But I feel like shit’. Figure out what you need, have it and keep going. ‘My legs hurt’ Yes, well stopping now won’t make them hurt less, and they WILL carry you to the end if you ignore the pain. ‘But I still feel like shit’
Here’s a teaspoon of cement princess, now HTFU. Bernadette Benson, female winner of the 2013 Coast to Kosciuzko Ultra (yes 240km) said the thing that annoyed her the most was the medic kept coming up to her to ask how she felt ‘It’s irrelevant how I FEEL’ she said. I’ll never be that tough!

Repeat your mantra. You’ll see this one all over the internet, but the one I use is ‘relentless forward progress’. Just 3 words to keep you going. Repeat them, explore them, make them resonate, feel the power, keep going!

You need to run upright to make your breathing more efficient, so put your headlamp a bit further down your forehead so you don’t hunch over while running to watch the ground.

When you’re tired, concentrate on your running form. Work those arms back to front (not in front of you!) breathe a little deeper, head up, get your rhythm back.

I’ve talked a lot about how to go faster, but the key goal here is finishing. If you need to, take a break. You’ve got 28 hours to finish. Don’t stress about the time. If it will get you to the end, spend an hour or more in the checkpoint. Do what you need to do to finish.

That wasn’t a drop bear, you’re just hallucinating.

If you have any questions, please post them on the FaceBook page and we’ll get them answered!

North Face 100 Non Mandatory gear 2015

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Again, this is just a rehash of my 2014 list with a few updates, I hope you enjoy!

Here’s a list of a few things I’ll be carrying in the 2015 version of The North Face 100 Australia. They’re not on the mandatory gear list, but don’t make life hard for yourself- if it will make your race easier, take it! Warning- I’m going for a sharp time this year, so I’m planning to go super light. This might not suit you, there is a lot of comfort to be had by taking extra gear. I’ll be lining up for my 5th crack at this race, but for my first time I took loads of extras and it made things easier. Horses for (100km) courses!

Sunglasses- I’ll be wearing Serfas Portal sunnies, thanks to the local importer VeloVita for getting them in on time! Why wear sunglasses all day? Lots of reasons- you won’t get a headache from the sun, if you get hit in the face with a branch on the single track you won’t get an eye injury, and if you get photo chromatic lenses they’ll adjust to the available light.

Tip- I also have a second pair of these in a checkpoint bag for use at night. You look like a bit of a dickhead but in really cold weather it stops your eyes from streaming, and when going through bushy sections allows you to go a bit faster without needing to worry about getting hit in the face by branches. Your lizard brain wants to protect your eyes and will slow you down, you can overcome this by wearing sunglasses at night…..

Garmin 920XT

 

Garmin 920XT– how else will I know how slowly I’m running? Lots of people using Suunto this year which is also a good option.

Nipple tape– You may not need it, I do.

Spibelt– I’ll most likely have my 2 pieces of mandatory emergency food in the pocket, and hang my race number on the front using the optional elastic toggle thingys. You can put your race number on to your shirt, but if you put a jumper on, you’ll need to move it. The race number belt is great because you can have as many costume changes as you like and not have to deal with pins……

Injinji Trail 2.0

 

Socks- I’ll be wearing Injinji socks. The higher versions because I’ll put anti leech stuff under the socks so the little blighters can’t get inside- this really works. Yes the Trail 2.0 are nice and comfy…..

original_CW

Before a bush run I always apply a wide area of this from below the sock line to halfway up my calves. Since starting this I have not had an uninvited guest suck my blood, but they could be just biding their time for a mass attack.
Update 2014– I no longer need this because I will be wearing the BSc calf guards below

BSc calf guards

Skins- Depends on the weather. I wear long compression tights when it’s really cold or if I’ll be running through a lot of single track- it’s a small amount of protection. I’m not really an athlete that can tell the difference in performance from compression. Most likely I’ll wear Linebreak compression shorts under my running shorts, and BodyScience calf guards tucked into my socks to prevent leech entry. There is no science behind these choices, these were just the cheapest version of these things available when I needed to buy them. The compression shorts are good for preventing chaffing when my fat legs rub together.

Shorts with a pocket- I love the Patagonia Ultra shorts. Sadly unavailable now, however they are great because they have nice big pockets on each side. I reserve one pocket for rubbish and clean out at each checkpoint, the other pocket for stuff I need close to hand.

I have found it really difficult to buy running shorts with enough storage for long runs, but I’ve been recommended to try these, not tried them yet but have a look at Race Ready

 

iPod- I’ll use my iPhone 6 Plus with Gecko case. It’s big and ugly but the battery lasts a long time! Anybody who knows me understands that my first priority is chatting to other runners, but almost every year when leaving checkpoint 4 I have been alone and loved putting on some choons as I descended the Giant Staircase.

Headphones- the Sennheiser PMX-680i are very comfortable and pretty easy to route the cables. I’ve destroyed one set of these by using accidental violence, so I bought a second set. These have been replaced with the PMX-685i but I purchased the 680i cheaply from MWave.
2015 update– all of these headphones have been discontinued, but I have a new strategy. I hate having cords and it makes it messy to remove the pack, so I’m going with a pair of bluetooth headphones and I will use the music on my phone. I’ve ordered a pair of these– even though the battery life will not last the whole race it should be enough. I may use these as a backup, they’re actually quite comfortable to wear!

Bodyglide– it’s not fun to put lube where the sun doesn’t shine- but if you don’t, it’s going to hurt bad. Insert prison joke here.

Gloves- for me, something like these is ideal, they have a mesh back so my hands don’t get too sweaty but they give some protection. Yes I know they’re ugly.
2015 update– I’ll probably just use a pair of running gloves as specified in the mandatory equipment. It seems a bit dumb to carry 2 pairs of gloves, so although the weightlifting gloves are better for grabbing rusty stair railings, they are going in the dustbin of history.

Salt Stick capsules– this is very much a personal ‘feel’ thing. In a road marathon I’d have one at 20km and one at 30km to stave off cramps. During TNF I’ll probably have a couple more- 1-2 every 10km or so. I always take a few extra, because I ALWAYS see someone on the course who needs them. You should consider what you’ll be taking for cramps! By the way- the super huge ‘this will last me for 10 years’ bottle was only slightly more expensive than the ‘3 marathon’ bottle. Colin Jeftha- ex Six Foot Track Race Director, says ‘there is no proven link between salts (electrolytes) and cramping. He’s right, but in my experience if I have salt capsules they do relieve the cramps

Aspirin- I’m a simple bloke so a simple solution for headaches seems in order. Might be some Panadol in the first aid kit too but I’m mostly looking to follow Jane Trumpers advice and steer clear of drugs. Unless someone lights a joint up for the Kedumba descent, then I’ll try to warm my hands on it.

Compeeds– These things are like magic on blisters and hot spots. If you get a hot spot, stop immediately and slap one of these super sticky things on, the pain will go away and you can carry on- an absolute must in your kit. DON’T buy the ‘Band Aid’ branded copies- they do not work as well. I gave one to a guy on Kedumba in 2011 and I think he would’ve named his children after me. Poor kids.

Ventolin inhaler – I would never have survived childhood if it wasn’t for Ventolin, and while I’ve only had one asthma attack in recent memory, cold weather can cause EIA- Exercise Induced Asthma. I’d be silly not to carry it. I forgot my Ventolin in the 2014 race and had to ask medical at CP2 for a couple of puffs. This meant they had to fill out a little form, which cost a couple of minutes. Not really a big deal but in total this would have cost me some decent time for a silly mistake.

 

North Face 100 Mandatory Gear 2015

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This is basically a copy/ paste of my 2014 entry with updates as required. Please let me know if you spot any errors, it was done in a hurry…….

The major changes have been noted as 2015 update, I’ve also included a bunch of photos from Northside Runners. As you all probably know they’ve been very good to me and are big supporters of ultra running in general. Go and see them or one of the other local shops for your gear and keep that essential local knowledge available!

-I also want to acknowledge the huge help I’ve gained from others. In 2011 I was crapping myself at the huge task I’d jumped into, and probably the best source of info was Nick Weinholt’s Enduroexplorer.com website. I’ve since found out that he’s a helpful and approachable bloke too. You should read the website and particularly the training and gear list he did for the 2010 race. And although the Ultra168 guys are a whole new level of crazy (er, I mean commitment) you should read their adventures too- lots of good info there. You should also check out the gear thread on Coolrunning for 2012. Pasty has put another good summary there, and you can ask questions too! Check out the Facebook groups- official, unofficial, and training.

Ultra168 have added a post that takes in some of the gear (2014) here

 

I’ve seen a lot of discussion on various sites about the mandatory gear for TNF100, so I thought I’d share a few insights I gained over the last 4 years of doing this race in the hope that it will help some other competitors. Following is a list of the gear taken directly from the event website with my own explanations and links etc. It will be updated if the gear list changes, or if someone provides an interesting view that we should share here. Description of the mandatory item from the official document in italics, my explanation below-

1 x long sleeve thermal top (polypropylene, wool or similar). Cotton, coolmax, lycra and any compression garment will not be sufficient even if the compression garment is called a “thermal compression garment”. You may still use compression garments however they do not replace this mandatory item. Refer to this link for an explanation.

My wife has just been to Patagonia in Sydney and purchased for me a Capilene long sleeved top. In her words- the silk weight version probably does not comply, and the lightweight version is ok for summer but probably not a Blue Mountains winter. The Midweight probably best matches the polypropylene specified in the mandatory item description.
Weight 221g

1 x long leg thermal pants (polypropylene, wool or similar). Cotton, coolmax, lycra and any compression garment will not be sufficient even if the compression garment is called a “thermal compression garment”. You may still use compression garments however they do not replace this mandatory item. Refer to this link for an explanation.

I used a pair of polypropylene thermals I had purchased for a trip to NZ. Fairly lightweight, these were purchased from Kathmandu- they are from the Ultracore range- link
Weight: 173g

Salomon Bonatti Jacket

Salomon Bonatti Jacket

1 x waterproof and breathable jacket with fully taped (not critically taped) waterproof seams and hood. The jacket must fit the wearer correctly. A recommendation only for a good jacket is one that has a waterproof rating of over 20,000mm hydrostatic head and a breathability MVTR rating of 25,000g/m2/25hrs. (plastic rain poncho, wind jacket, water resistant jacket etc. not acceptable) 
Salomon Sense Flyweight Jacket

Salomon Sense Flyweight Jacket

This is probably the item that causes the most discussion. You should get a good one, as there is a lot of weight to be saved here. My Mont jacket weighs 450g, the Salomon Sense Flyweight is apx 120g. Race Director Tom Landon Smith has flagged that in future he wants to enforce a stricter international standard for ‘waterproofness’, but that has not happened this year. It must have a hood AND actually fit you. Yes, people have tried to get through check in with child sized items to save weight. Don’t do it. I can confirm that the lightest jacket that meets the spec is the Salomon Sense Flyweight Jacket at 120g. These are now hard to get (it seems Pace Athletic may be out of stock) but Northside Runners may still have your size. I recommend going up to the Montane Minimus which weighs 208g or the Salomon Bonatti at 210g. Why? Because the Minimus contains Pertex fabric which is much more breathable- and this will likely be the absolute minimum spec sometime in the future. I’m sure the Minimus will probably last longer too! In 2011 I used a Mont jacket (different brand) which weighs about 450g, so you can save a lot of weight here.

homer-hats-beanies-red

1 x beanie, balaclava or buff

at Trailwalker 2010 I was given a buff about the halfway point, and it was the most glorious feeling to be putting on something so warm- it has a drawstring so it can be made into a beanie, and I’m going to use that instead of the achingly expensive snow beanie. Remember you lose a lot of heat out of your head, and it’s going to be bloody cold. If it’s reasonably warm like 2012-14 you might get away with a light fabric buff, but in 2011 it was soooo cold!
Weight: 46g

Salomon Running Gloves

1 x full-fingered lightweight thermal gloves (polypropylene, wool or similar)

I have some black mountain biking gloves for this purpose. These gloves stayed in their packet, as I have a personal preference for non sweaty hands, and covering them up makes me very sweaty. The best compromise I have found here is some old leather weightlifting gloves that have an open mesh back- they are not full fingered so I have to carry the mandatory gloves as well. Lots of protection for your hands if you fall, but not too sweaty. Remember fairly early in the race you will be going down some stairs with nasty rusted iron hand holds.
Weight: 34g (nylon cycling gloves)

Safety vests

1 x High Visibility Safety Vest that complies with Australian Standard AS/NZS 4602:1999 -N Class for night time wear.

*I borrowed one of these from my wife’s work. You might have contacts who can loan you one of these, or you can buy them from Bunnings/ Masters Hardware etc. Not expensive, but make sure it meets the specs- and it use go OVER your pack so you can be seen from behind at night- get a large size. If you buy a running vest with reflective steps it probably won’t comply- remember this item must comply with the Australian Standard…… Remember it’s the reflective stripes that allow the night rating. No stripes= doesn’t comply. Weight: 155g

unboxed

Petzl Nao v1

1 x headlamp (test your headlamp on bush tracks at night prior to the event to make sure it provides enough light to both see the track and the course markings)

* My main light here is the Petzl Nao. The new version released in 2014 now outputs up to 575 lumens and has lots of options, the big bonus being it has regulated output- this means that as your batteries wear out it will keep a constant light output- your light doesn’t get dimmer over time.  And it can sense how much light is available and dim itself, saving batteries. At my favourite setting, the battery will last about 6-8 hours which means I should get to the finish without needing to change batteries, but I will be carrying a spare. The Nao will be in my drop bag at CP4, if you are a 16.5+ hour runner you will want to have your headlamp in your CP3 bag.

WARNING- if you use these Petzl lights, be aware that they are NOT fully charged when all the lights are on- you should either use Petzl OS to check or leave them on charge for a while AFTER it looks like they are full……

 

During the day I will carry 2 tiny ‘Keyring Mini Hand Torch‘, these are on the website for $7.98 each- ouch in 2014 they are now $19.98, but Kathmandu is always on special anyway…..
2015 update– those Kathmandu torches take a bunch of LR4 batteries which I haven’t been able to buy in bulk so I will probably use a couple of torches from a $2 shop as my mandatory carry items during the day. Weight is not significant for these.

*I have spoken to the Race Director about whether a hand held torch is ok rather than a headlamp, and he agreed it was ok. He couldn’t see why you would want to use a hand held torch if a headlamp as available (me too) however it will pass. Weight: 10g  (light until CP3).
Weight: 187g (Petzl Nao with battery)

1 x small backup light in case of headlamp failure but still bright enough for you to walk by and see course markings

* I will use a Petzl Tikka XP2 for my backup light. it is perfectly ok for an event like the North Face 100 as your main light, but I’m lucky that my wife works for the local distributor so these things breed like rabbits in our house. Weight: 10g (light until CP3).
Weight: 88g (Petzl Tikka XP2 including batteries)

1 x mobile phone (Telstra Next G is strongly recommended as coverage on the course is far better than any other network)

*Yes Telstra aren’t my favourite people either, but my phone is with them and the network is pretty good. Ouch- upgrading my phone means I am carrying an extra 100g of gear. Oh well, at least the battery should last until I finish! I will be carrying an iPhone 6 Plus including Gecko waterproof case
Weight: 278g

1 x compass for navigation in the very unlikely event that you get lost. While we recommend a good quality compass such as the Silva Field 7, you can bring any compass as long as the magnetic needle will settle quickly and will point to magnetic North. A waterproof watch compass is allowed as long as you can calibrate it and use it correctly. An iPhone compass is not acceptable as it is not waterproof and the batteries may be needed for making emergency calls.

Smallest compass I have been able to find is these at 12 for < $2 ,  Weight: <10g

UPDATE- got an email from the Race Director which says the following- Can I use an iPhone as my compass?  Answer is no.

1 x whistle

*most Salomon packs seem to have a whistle built in, so I have 3. You should either borrow one from someone who owns a Salomon pack, or buy one from a toy or sports store- Rebel Sport will have these, or order something like this which has whistle, compass and backup light all in one.
Weight: included with pack

1 x emergency space blanket, light bivvy sack or equivalent

* Salomon Advanced Skin 12 v3 packs have these inside, or I bought one for about $5 from Khatmandu last year. Hint- Khatmandu seems to always be on sale……
Weight: 55g (or included with pack)

bandage

This image lifted straight from the TNF100 website…..

  • 1 x compression bandage minimum dimensions 7.5cm wide x 2.3m long unstretched. If in doubt the wrapping should list ‘heavy weight cotton crepe bandage’ or ‘heavy cotton elastic bandage’ (this item is used for the treatment of sprains or snake bite). 

I asked, but never got to the bottom of what makes a suitable compression bandage- common sense says that it’s the elastic in the bandage that will provide the compression. Supplied by my wife from our medical box, but you can buy these from Chemists.
Weight: 45g

1 x full box of waterproof & windproof safety matches (provided by organisers)

1 x firelighter block for emergency use only (Jiffy Firelighter provided by organisers).  You will need to provide your own zip lock bag or container.

*pretty self explanatory- there will be a table at check-in with these items on it. Grab a small amount and stash them in a zip lock sandwich bag that you have brought along. You’ll need a couple of extras for this and following items. Weight: no idea, say 30g

1 x lightweight Dry Sack to keep your compulsory clothing dry (plastic bags or zip lock bags are fine but Sea to Summit Ultra-Sil dry sack is recommended)

*You don’t need to buy a Dry Sack if you put everything in individual zip lock sandwich bags. I also wrote on the outside of each bag what the contents were, and found that I never had to look far for anything. This is important and could save time when you are cold and mentally shattered.
Weight: 3g each, you’ll need about 10 of these

Capacity to carry 2 litres of water (water bladder or water bottles)

* My early version of the Salomon Super Advanced XT Wings Wooshka Skinbag comes with a bladder that holds 1.5 litres, so it doesn’t technically meet these requirements. I bought some Platypus bendy bottles and a 2l Platypus bladder and now I have more than enough capacity. Indeed, I could smuggle a cheeky red and some fine cognac on to the course. But won’t. <<<< The Platypus bladders have been updated for a lower depth profile and no longer fit in the Salomon pack. According to Ultra168 the Hydrapak should fit, but if you’re going to a shop, take your pack to try it.

2014 Update
– I now carry 2x 750ml mineral water bottles in the front pockets of my pack, so I am going to go over the course description to decide wether I can leave my bladder at home and simply carry an extra 600ml handheld which will take me over the minimum requirements. Benefits are not having to take pack off, and relatively easy to fill up each bottle when needed. Weight (not measured)
Weight: 2l water = 2Kg, Weight: 157g (bladder)

2015 update– I ran last year with 2 bottles in the front pockets and a 2 litre bladder in the back. I didn’t need the bladder at all so this year I will be using 2x 600ml Powerade bottles in front (they have a big mouth for filling and a great closure with nice high flow) and I’ll make up the rest of the 2l requirement either with collapsible flasks or more Powerade bottles. These weigh 31g each (could I get it down to 30g if I remove the labels?). Technically I could carry 2 of these and 2 Salomon Soft Flasks and meet the requirements at only 120g.  That’s a big saving over the bladder + tube + 2x bottles I carried last year. That makes up for the increased weight of my phone!
Weight: 122g

Breakfast of Champions

Breakfast of Champions

2 x bars / food portions

* When you pull everything out of your pack after the event, you probably won’t remember why you have 2 squished muesli bars at the bottom. These were your emergency food items. Equally important- if you get into trouble, don’t forget they are there!
2014 update- this is probably the only rule loophole that isn’t yet closed. You could theoretically take no extra food portions and claim you had an emergency and ate them. You most likely would not get in trouble for this, but don’t be an idiot- take extra food! I often finish an ultra with enough food to take me another 50km. Ahem.
Weight: 39g (muesli bar) Weight: 33g (packet of Gu chomps)

1 x Ziploc bag for your personal rubbish

*Oh no! You’ve just added 3g to your running weight! Don’t worry, you’ll sweat it out.

1 x set of maps and course descriptions (provided by organisers). At registration, you will be provided with one set of maps and course notes.  You will need to protect these from getting wet (using item below)

* provided on A3/ sometimes A4 paper, you will put these in a safe place and forget they are there. It’s unlikely you will refer to the maps- the course is very clearly marked. You won’t get lost- but don’t forget where your maps are- there was a gear check mid race in 2012 and we had to show them to scrutineers. Weight: 62g (I weighed another competitors handout from 2010)

Sea_to_Summit_TPU_Map_Case__jpg_508x300_q85

1 x waterproof map case or any other way to keep your maps protected such as map contact

*The best of these I’ve seen is by Sea to Summit, but it isn’t quite a full A4 size. I have a Sealine one that is big and bulky. The Sea To Summit should be available from most of the camping stores around Kent St in Sydney, Weight: 128g (Sealine from 2011).
Weight: 53g (Sea to Summit 2012)

Note- as suggested by Andy Hewat, you can put your maps into an A4 sized ziplock bag. This will pass a gear check, and weighs a lot less than a map case. Honestly, you won’t need to use your maps during the race.

1 x A5 Participant Emergency Instructions card on waterproof paper (provided by organisers)

*self explanatory. Don’t need to memorise it, just know where it is if you get in trouble. Weight: 6g (pretty sure this info is on the back of your race number, so I weighed one from another race)

1 x race number with timing chip to be worn on your front and visible at all times (provided by organisers). A recommended method of securing your race number is to use an elastic waist strap like a triathlon band which allows you to easily have your number visible over the top of your outermost item of clothing. You will need to provide your own elastic waist strap if you choose to do this.

*remember if you aren’t near the front of the pack you will most likely experience a few weather changes during your event, and you’ll probably want to change clothes. If the extra fleece and waterproof pants are declared mandatory during he race you could be changing both your bottom and top clothing, meaning that the best way of having your race number visible at all times is to have it on a race belt or a SPI-Belt. For some unknown reason Running Wild NSW were giving these away at the Knapsack race, so I have one- but if you don’t you should find them at Rebel Sport/ Performance Sport or other sports stores. By the way- you should join Running Wild NSW– they have some great events! Weight: 6g as noted above + race belt weight.
Weight: 60g (SpiBelt with 2 pockets)

Salomon Bonatti Waterproof Pants

Salomon Bonatti Waterproof Pants

1 x long leg waterproof pants

* I bought mine from Rebel Sport for about $40,  they are Team brand. You can get some for about $20, but they were non breathable plastic and looked easy to rip, and very heavy. The Rolls Royce here is the Salomon pants pictured but they are about the same weight as the cheap Team branded ones, but will probably last longer! You may not have to carry this for the whole race, see the explanation below.
Weight: 191g

North Face Fleece

North Face Fleece

1 x 100-weight long sleeve synthetic fleece top

* 100 weight polar fleece is not very heavy. You may not have to carry this for the whole race, see the explanation below. An example of a 100 weight fleece top here, but I actually ordered this 200 weight one here because it was lighter and cheaper. Remember- if you buy a fleece top without a full length zipper it will be more difficult to get on when you are cold and tired. Get a full length zipper version.
Weight: 346g

Here is the explanation of the last two items- the waterproof pants and the fleece taken directly from the website here

*** You will only be required to carry the waterproof pants if weather conditions are wet. You will be notified during the Friday night registration if they must be carried on person from the start, or if they need to be left with your support crew or in a specified drop bag for use during the event.

**** There will be two different scenarios for what you will need to do with your fleece top. These will depend on weather conditions:

SCENARIO 1. The fleece top may be compulsory from the start if weather conditions are expected to be bad. You will be notified at the Friday night registration if the fleece top must be carried from the start.

SCENARIO 2. If not made compulsory from the start, the fleece top will be compulsory to carry from CP4 from 4:30pm and compulsory to carry from CP5 from 7:30pm. Depending on your speed, you will need to have your fleece available at either CP4 or CP5. Please read the following recommendations and decide which option will guarantee you have the fleece top in the right location for when it becomes compulsory:

a) You will definitely be though CP4 well before 4:30pm so you should put your fleece into your CP5 drop bag
b) You will definitely be through Cp4 after 4:30pm so you should put your fleece into your CP4 drop bag
c) You will be through CP4 around 4:30pm or are not sure what time you will be through CP4; either put the items into CP4 drop bag and carry them from CP4 regardless of the time or have two fleeces with one in CP4 drop bag and one in your CP5 drop bag. If you have a support crew this will be easier as they can have your fleece available at CP4 and at CP5. 

Other things to remember- If there is any discrepancy between my explanations and the official line, the officials win. No arguments.

There will be at least one random gear check- usually two. Don’t try to skimp on any of the mandatory gear, it could ruin your race if you have to wait for a crew member to drive one to you- which is the best case scenario.

In 2011 we were required to carry a first aid kit. I use an Aide Void kit which is very small and has lots of worthwhile stuff in it. Declaration- yes my wife works for the company that distributes these but I will carry one anyway in 2012…….and 2013……. and 2014

All of the outdoor shops seem to be on sale right now (Kathmandu permanently!) and I saw some of the mandatory gear at great prices where they all cluster around Kent St Sydney.

Don't forget the Bodyglide!

Don’t forget the Bodyglide!

Recommended items via TNF website:

  • Vaseline, Body Glide or other body lubricant
  • Sunscreen
  • Cap or sun hat
  • Spare socks
  • Spare headlight batteries
  • Additional warmer clothing at supported checkpoints
  • A spare headlamp in case your main light stops working.
  • More substantial first aid kit (sterile dressings, roll of strapping tape, blister care such as blister block patches, Compeed or Fixamol, antiseptic wipes, painkillers, and any relevant personal medications).

I’ll do another post soon about the non mandatory items you should consider……….

Buffalo Stampede 75km 2015

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Warning- discussion about failure, and no actual answers.
So this was the Buffalo Stampede……

 

What’s the worst ever excuse for pulling out of a race? Well, you’re about to read it-

‘I didn’t finish because I didn’t want to’

So there you go. I wasn’t injured, there was no blood pouring out of me, I wasn’t vomiting or crapping everywhere. I was happy, felt good, had loads of energy and was beginning to make gains on some of the people in front. So why quit?

I was scared of the climbs on the way back.

I completed the entire course up to the 43km mark (I believe this is the entire marathon course) and the other 30km are just back to the start. Unfortunately that means crossing some fairly large hills and 2 utterly ridiculous ascents and descents. I don’t really mind hills, I accept that they are part of our sport, but my lizard brain started yelling at me quite early in this race that it wouldn’t support me if I wanted to do those hills in the dark. Let me describe these hills for you- when you look down and you think
‘if I lose my footing, I have no idea how far down I will land’.

Yeah, like that.

at the start Martyn Adam Tanya Jennie

When this bubbled into my conscious brain it went like this-

‘I can’t see any training benefit from another 30km of hills where you are going to fuck your legs up and turn your little toes black. They aren’t going to recover before North Face and you’ll be sorry’

‘there’s 2 inches of soft powder under every vertical step on the way back. If you were skiing this would be a good thing. Since you are meant to be running it’s actually going to be part comedy and part life threatening’

‘you had a couple of 20-24 min/km on the way out- you’re going to have worse on the way back in the dark. For what?’

aaaand so on…..

Ultra-Stampede-Profile

So I pulled out. I still think it was the right thing to do, but the critical question has to be this-

‘did it help or hinder my chances of a sub 14 hour finish at the North Face 100?’

We’ll never know for sure, and I had a huge amount of angst when seeing my mates finish, get their medals and celebrate, but right now I feel strong and ready to take on the world. I doubt my recovery from 75km would be as good.

So I’ll dust myself off and get back in the saddle. My compliance with the training program has been pretty average lately, and a DNF has actual helped in a couple of ways

1. I recognise that I could have finished Buffalo. There was no physical reason for me to quit, so by consciously giving that up I’m now more determined to do well at TNF. My goal is still unlikely, but possible. I’ll take those odds

2. I only have 3-4 weeks of training left. I need to make them count. Taking this week off for recovery would have been a disaster

3. Stupidly I wanted to prove to everyone that I was being strategic and not a complete softie. I felt like running back to Bright, running to the next checkpoint, running anywhere- but I have a huge task ahead. If it costs me a medal or some respect from my mates I don’t care. I never said I was tough, in fact I frequently say the exact opposite!

4. I still needed to pause a few times up some of those climbs. I frequently saw my heart rate in the 4.4 to 4.9 zone. But the best thing is that on the 3rd major climb from Eurobin to Chalet I did not get passed by anyone! Even better was the fact I passed a few people in the last couple of km after Mackies lookout. Very pleased about this because I have been a poor climber, but it shows the work I am doing with Andy is definitely working.

5. This was my first race using Hammer Perpetuem. It worked really well and I just have to figure out how thick I can make it for future races.

Adam & Alex finishing

Running back down to Eurobin would have been nice. it’s only about 10km and has some really nice single track. Then it would have been fine to go 9 ish km back to Buckland- but then I would have been only 15km from the finish and pride would have demanded I carry on. Massive congratulations to an amazing number of friends who actually went the distance, and a special mention to Martyn Dawson who did 2 out of 3 days of the grand slam (nutbag) and Matt Grills who also did the third day and won it!

I saw Andy DuBois during the run and decided not to tell him about pulling out. It wouldn’t be fair to affect his race to discuss a DNF. I’m a big boy, he’s not my Mum and I have to accept the consequences of my own decisions. He certainly paid a price on the weekend and I hope he recovers well.

I had a chat with Marcus Warner afterwards and he said ‘running an event like this is the only way we can get our local runners qualified to run similar races in Europe’

Which makes a lot of sense and Marcus in conjunction with Mountain Sports (Sean and Mel) have put together an amazing weekend for runners. I’d absolutely love to come back, but not so sure about the Ultra! Maybe if it was further from TNF, or if I make sub 14 this year I can probably just go for it next year……..

*Thanks to Petzl for the entry, Northside Runners for the support, Andy DuBois for getting me this far, and my wife for organising some fabulous family time. Photos by Sarah Connor

Six Foot Track 2015

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Wave 3 start

The story starts back in October when we start training for this epic race. Actually for me it started in about July 2014 when I first asked the run hosts from last year if they would host again for the coming training season- thankfully most were happy to do it which made my job much easier! I missed a whole heap of training runs at the start because I was training for, and then recovering from my attempt at Coast to Kosci. This made my comeback to running extra hard- I’d just ticked off my last running bucket list item and had no desire to run another step. Ever.

But I’d entered Six Foot in December and if I didn’t want to be picked off the course in a foetal position I’d have to move my rapidly expanding bottom.

The training runs that I did get to were heaps of fun as usual, but I realised that being a barge-arse had cost me dearly- Martyn Dawson was back from injury, had stepped up to run with the fast middies and was leaving me to eat dust. That’s great because I don’t like to have it easy, but he had improved so much it was astounding. I spent the last couple of months wondering if I could ever catch up……

Race day I was feeling strong- I’d written down some goal times for various sections and knew that the rest was up to the race gods. Saturday dawned while we were all milling around at the start- that’s the thing about Six Foot Track- you consider not doing the race, but you know all of your mates will be there. Total FOMO. I got to say hello to dozens of running friends while I was looking for coffee and freezing my nuts off. There had been some mix up with wave allocations and a bunch of faster people got pushed up, while I lost my place in Wave 3 and was pushed back to Wave 4. That’s completely cool because I don’t like being hunted down- much better to be the hunter.

When the gun finally went off we’d been in the second row and had a bit of a race to the stairs. It was 10 degrees at the start so it took a while to warm up but once running it was perfect conditions. I got down to Cox’s River in 1:36:48 which was right on target. Crossing the river was the last time I saw Martyn- this probably means I ran too fast to the river however I had a ball on that section! Stuffing some food in I started the big climb up to Mini Mini Saddle. I felt much happier going up here than previous years, Andy Dubois training really helped. In fact last year I lost 100 places between Cox’s and Pluvi, this year I gained 24 places, running 1:32:24!

YHA before start

Running along Black Range was exactly as painful as it always is. Very difficult to keep moving when you just want to rest, but again my training helped. Being able to push through the pain means you can make much more progress than if you allow the pain to slow you down. Yes I know this is obvious but there’s an astounding difference between just moving and pushing on…… I started feeling sorry for myself but tried to consume more food to change my outlook. Hey, whatever works right? I breathed a sigh of relief at Deviation camp ground which quickly became a huge grin as the NRG crew let out a massive shout. Thank you to those amazing people who gave up their weekend just to cheer- it made huge difference and I loved it!

With only 11km to go it was time to go hard. Andy had said to me ‘don’t go too fast down to the river’ which of course I had intended to do, but being sensible is HARD. I also took his comment to mean ‘when you get to the top, make it HURT’ so at least I had that covered. I’d somehow gotten past Petra Erby on Pluvi and Col Woodliffe along Black Range (thanks for the chat ladies!). Then John Doughty just before the road crossing. Unfortunately as always happens in Six Foot Track my legs decided to ping cramp warnings as we crossed the road and I knew that the undulations would make the last few km a bit uncertain. I slowed down a bit, sped up a bit and tried to manage it as best I could. All to no avail- with under 2km to go I was screaming in pain as the cramps hit like a train. I’ll agree it must have looked quite comical to see me rubbing my inside leg and screaming ‘come on!’ but I couldn’t see the humour at the time.

All 3 of those NRG’ers got past me while I was incapacitated but they ran well and deserved to do well. If I’d been a bit smarter and had salt tablets earlier I may have bypassed the cramps but hey that’s racing.

As I came on to the concrete path to the finish chute I realised I was going to be a few seconds over 5:20 so I ran with no regard to cramping and screaming at people to get out of the way- Garmin elapsed time 5:20:05. Bugger.

Luckily I had taken a while to get over the line at the start and my net time was officially 5:19:49 and a 20 minute pb.

So did I have enough to match Martyn? Not a hope in hell, he had a 40 minute pb and came in at 5:08, what a blinding run- congratulations!

Martyn Dawson

There were lots of pb’s that day- I suspect the weather had a lot to do with it. Female course record fell to Hanny Allston, and amongst NRG there were an embarrassing number of great times

David Madden 50 minute pb

Leigh Reynolds 1 hour pb

I absolutely loved hanging around afterwards and chatting to my mates, it’s an epic race in every way.

 

*all photos by Pippa Bradbrook

The North Face 100 Training Resources 2015

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I made a post on the Unofficial North Face 100 Training page late last year, here are all of the links that I could find. This document will get updated as often as needed. Any link with (R) next to the name also does remote training programs via the internet.

Training Groups & Coaches

Official training camp with Brendan Davies (R)

Crows Nest Sydney has Northside Running Group

Another Sydney Club is the Sydney Striders

Mile 27 online training with Andy DuBois (R)

Brisbane has Wild Runners (R)

Hunter Valley Trail Runners

Northern Beaches Trail Runners

Blue Mountains Fitness

In the Orange NSW area contact Brett Sammut

Noosa Ultra & Trail Runners (NUTRS)

Southern Sydney Running Club

Energy Fitness Gymea

Sydney Northern Suburbs or Online DBA Runners– with Matty Abel (R)

 Manly Beach Running Club– hosted by Joe Ward (R)

South Australia has Hayley Teale and RunFit

Queensland has Surf Coast Trail Runners

In Victoria we have Bendigo University Athletics Club

NSW Hawkesbury Fitness

Victoria Ascot Vale Personal Training

 

Coast to Kosciuszko C2K 2014

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‘I love a bit of carnage’
     Adam, feeling cocky at 81km

‘Be careful what you wish for….’
    Paul Every, Race Director

These shoes have done 2 runs for a total of 288km, still look pretty much brand new. Thanks to Northside Runners and Hoka One One Australia

These shoes have done 2 runs for a total of 288km, still look pretty much brand new. Thanks to Northside Runners and Hoka One One Australia

*warning, rude words follow-

 

The Coast to Kosci race is Australia’s longest road ultra marathon, starting at sea level on Boydtown Beach near Eden on the New South Wales south coast, and finishing at mainland Australia’s highest point, the survey trig marker on Mount Kosciuszko, just on 240km away. Actually you have to go back from the marker 9km down to Charlotte Pass to finish the race, but the basic premise is to go from the lowest to highest points in the land. It’s nice to see the race and RD mentioned in the Wikipedia article, this is where I found that I was incorrect to call the top bit ‘Strzelecki Monument’– that’s a bronze down by Lake Jindabyne, the top is just a simple trig marker.

I’ve crewed the last 2 years, and after seeing the incredible feats of endurance that these runners produce, I figured maybe I’d put my hat into the ring. You never truly know if you’re ready, the only thing I could say for sure was that I was NOT ready in 2013 after a DNF at GNW100.

The discussions with Wifey happened in February and permission given. This meant I had to chase at least one qualifier. I already knew I had to conquer GNW so that meant I couldn’t take the somewhat ‘easier’ Glasshouse 100M (or ‘SoftHouse’ as it came to be known on C2K weekend). But success there was never assured and I didn’t want to wait until so late in the year to get a qual. A study of the rules took me to the Sri Chinmoy 24 Hour race in Rooty Hill. Bad news, it’s only a couple of weeks after TNF100, which commonly makes me a bit tired. With the help of guru coach Andy DuBois I did actually make the 180km in 24 hours standard so the focus for the rest of the year was to get fitter and not break like a cheap toy.

The quals cover a 100 mile race in under the cutoff, or 180km+ in 24 hours on road or track. By September I had both so I was feeling pretty good about my chances. I shouldn’t have been so cocky- some of the other runners, even ones you’ve never heard of have incredible pedigrees. At the awards ceremony Paul mentioned one runner who had 15x 100 mile races to his name……….. this year! The was a collective sucking in of breath at that one.

Then it was time to look for crew. You need a team, ideally 3 people, who are utterly dedicated to getting you across the line. People who don’t require a lot of sleep, won’t kill each other, can think on their feet and equally take orders when needed. Thankfully amongst runners these qualities aren’t rare. This ended up presenting a problem because every time I got pissed I’d tell people about the adventure I was planning and gain another 20-30 crew volunteers. I had a few quiet conversations with people I thought would do the role well. Then even that was thrown out the window when I heard a hint that Jane Trumper might be injured and not able to run. And a chance meeting with the mighty legend Wayne ‘Blue Dog’ Gregory, he offered to crew too. And he’s also a great friend of Jane’s and said he would ask he if she would come for the ride. So that’s the story of how I came to have my wife, a 5 time C2K finisher and holder of several world records, and Blue Dog who has 3 finishes at C2K including a win in 2006. That’s got to be about the most epically talented crew ever, right? Well it turns out that over the 47 or so starters, there were 24 people on crews who collectively had 49 finishes. That’s right, pretty much the entire field had epically talented crew. And I had to make loads of phone calls that started with ‘hey mate, you know I asked you to crew me at C2K…..?’

Now the pressure was on- with such a class crew there would be no soft cuddly moments until that beast was spanked. Or as Blue Dog so succinctly put it in a phone call to me ‘Adam, if you can’t finish with us crewing you, you’re fucked’.

I think you might be getting the impression that these are pretty tough people. Yes, that includes my wife, who has also represented Australia in her own very odd sport involving running. However her sport also involved reading maps so obviously I’d be shit at it. More than one person commented to me ‘mate with a crew like that, they’ll do anything except give you sympathy’. How true, bring on the tough love.

And thus started nearly six weeks of packing. I even arranged a cigarette lighter powered Wifi hotspot so the kids could have FaceBook even when they couldn’t make calls, so you can thank me for all of the useless updates on FB.

The day before the race start is the ‘Cossie to Coast’ 7km fun run for the crew, including questionable outfits…… say no more.

Cossie to Coast 2014

Cossie to Coast 2014

It was kind of difficult going to the Fisho’s (Eden Fisherman’s Club) and not drinking, but at the race briefing there were unsurprisingly a few non drinkers…… we also got gold service from Brendan Davies who hand delivered our races shirts from Get Shirty because I had submitted the artwork 2 days too late.

Up at 4:20am on race morning, I took the time to prepare my feet- tape the little toes, lubricate the rest of the foot, one pair of Injinjis covered by a pair of double walled Wright socks. Stick these into a pair of Hoka One One Cliftons and I felt like I was floating on cushions of air.

C2K Start- Crew Photo

C2K Start- Crew Photo

Start to Rocky Hall 50km
We assembled in the dark at Boydtown Beach and each crew and their runner lined up for a photo in front of the C2K banner. I’d had good preparation and had even slept fairly well the night before which is quite unusual for me when doing a new race. Then all of a sudden we were called up to the start line and Brendan Davies is next to me looking at everybody’s shoe’s ‘should I have worn trail or road shoes?’ he said. My first thought was ‘you could smash this race in Blundstones Brendan’ but I managed to get out that it’s probably most sensible to wear road shoes. He seemed satisfied with the answer and as predicted I didn’t see him for the next couple of days……

c2k start

c2k start

Paul called out the countdown in his soft voice and we were off- it’s a bizarre feeling that you never thought in your wildest dreams that you’d be lining up with such a talented bunch. Then you have to remind yourself not to get too overawed because you qualified, and merely getting in means that Paul thinks you can finish. Put out all thoughts of failure and get on with it.

You can’t see your crew until the 24km mark at Towomba Rd, so there are aid stations about every 5km until this point, so we all just settled in and had a good old chinwag while the k’s counted down. Not too much to report from this section except I found myself in the midst of Roger Hanney, Annable Hepworth, Sabina Hamaty and Joe Ward. I let slip that the carnivores were outnumbered and may have outlined plans for the Dirty Bird 100- where the course is between KFC aid stations and the vegans get post mix soft drink. At least I knew they weren’t going to eat me…… probably.

Early on, all smiles

Early on, all smiles. Photo credit- Brett Saxon

I also met Raelene Bendall and predicted that she would beat me by 2 hours. In fact if she’d had a good run it would have been more like 4-6 hours however I did see her more than I should have in the next 35 odd hours. Gutsy run, Raelene.

I’d put in an order for a coffee at Towomba rd- I had weaned myself off coffee for the last couple of weeks and was pretty desperate to get back on the caffeine train. In retrospect this was a mistake because it gave me a boost early on when I didn’t really need it. Finding myself in front of Brick, Roger, Sabina and Nikki Wynd was just dumb, but I suppose I have a lot to learn about this distance……..

I’d made the first marathon distance in 4:42 and the first 50km in 5:52. I was going too fast but having a ball. No, actually my balls were on fire.

Arriving in Rocky Hall I made my debut as a shameless ultra runner by putting Vaseline on my testicles in the middle of the road in front of about 30 people, now read on if you want all the gory details. Sensitive people scroll down a bit…….

________________________________________________________________________

How to feel like you’ve set your genitals on fire for 37 hours
I had decided to shave down this area for the race and started about a week early. All signs were good but I felt I should maintain the manscaping in order to reduce friction. Here’s how it all went a bit Pete Tong-
1. Always use a fresh, sharp blade. I couldn’t find one so I didn’t bother. Strike 1
2. Do a really good job the day before the race. Water kept on going cold so I gave up. Strike 2
3. Don’t use Vaseline. It’s great for 5 minutes and then…….Strike great balls of fire

I ended up with really bad friction grazes on both inside leg and naughty bits. On both sides. A few days later when the muscle soreness had gone I was still walking like a 90 year old cowboy because of this, and the only cure is time. Many layers of skin were missing. These are mistakes I hope never to make again. Won’t somebody think of the children? Because it doesn’t look like I’ll be having any more……

________________________________________________________________________
OK, sensitive people, you can rejoin us here…….

Rocky Hall to Cathcart- 20km (70km total)
I don’t really remember a lot about this section except that it’s the very last place where you might see an open shop before Jindabyne. Your crew will often get you an icy pole or a pie as a bit of a reward. I’d been drinking a lot of mineral water so my crew bought loads of extra bottles of it here. Of course I immediately stopped drinking mineral water just to piss them off.

This shot does not feature a naked Blue Dog attempting to put the hard word on our stunning NRG Mannequin

This shot does not feature a naked Blue Dog attempting to put the hard word on our stunning NRG Mannequin

My main nutrition source on this run was orange flavoured Accelerade. It has carbs, electrolytes and some protein. I really like the flavour (a little bit like Tang from my childhood) and the protein means it is just about complete food for running. My crew had developed a procedure of putting a whole bunch of stuff on a plate and offering it to me as I went past. Then they would change the stuff on the plate and repeat the process. This meant I always had new stuff to choose from if I couldn’t make up my mind what I wanted. It also meant that I overate for about the first 100km. food and drink was sloshing around in my stomach enough too make me feel a bit slow, but not sick. I don’t usually get sick. Oh yeah, cherry tomatoes are amazing…….

Dave Graham battles Big Jack on day 1

Dave Graham battles Big Jack on day 1

Around the 81km mark when I was crossing the Monaro Highway it started raining, big fat lazy drops of summer rain. It came in harder and I saw Paul Every the Race Director standing on the side of the road ‘I love a bit of carnage’ I called out, he gave me a little smile and replied ‘be careful what you wish for….’ I should listen to him. Paul is not only a fantastic RD, he’s an amazing athlete. This year I saw him at the Canberra marathon  so I looked up his time, pretty decent but not massively sharp. Then someone told me ‘oh he rode his bike to Canberra to compete’ and ‘it was probably a taper run because he did a full Ironman the week after’. Like I said, amazing athlete.

Sarah and Sally supercrew

Sarah and Sally supercrew

Cathcart to Snowy River Way 37km (total 107km)
I was pretty keen to put in a decent 100km time because I knew from previous calculations that I could walk the rest of the way and still make the cuts. It didn’t mean I would walk from there, just that I had a decent buffer and could do things like change shoes and eat while stationary. The rain had stopped so I should have changed my shoes but I think my mind was starting to go. Greg Brown got past several times and appeared to have a demon chasing him, he was running up hills I wouldn’t have considered but seemed to be absolutely thriving. That was the last I would see of him. Finally Brick caught up to me and restored some natural order, then just about 1km from the dead tree Roger caught me- I love him dearly but the guy has a stream of consciousness conversation with no filter. Of course the only way for me to combat this was to say ‘I need to go and crap in that ditch’. We had a quick group photo at the dead tree and my crew asked if I wanted to  change shoes (again I should have said yes) and we agreed to have dinner at the next CP, about 4-5km away.

He's behind me, isn't he? Photo credit- Brett Seaxon

He’s behind me, isn’t he?
Photo credit- Brett Seaxon

So I’d made my first 100km in 12:44 and was pretty happy. I knew that I was on course for a 38 hour finish or better if I could keep up the pressure, but conversely the pressure was now off (for a finish). From here to Jindabyne on the first overnight would be a big test, as would ascending from Thredbo River in the morning.

Day 1 weather was moody like this and wet in parts. Better than 35 degrees? Who knows....

Day 1 weather was moody like this and wet in parts. Better than 35 degrees? Who knows….

Snowy River Way to Dalgety 41km (total 148km)
I sat down to dinner of cup noodles as the rain set in for the night, it was looking pretty grim but I got on some wet weather gear and headed off. You’re allowed a pacer from 8:30pm and I’d arrived at around 7:30pm. This was about 30 minutes in front of Jane’s time from 2013 but I wasn’t to know how much suffering there was yet to come……

I was moving pretty well and trying to do a light run on the downhills here when I came across another runner recycling his dinner over the guardrail. A quick check of his welfare (they never want any help) and I strode off into the deepening dark. I was initially pretty happy that the weather was a bit gloomy, but actual rain was a bit of a bother because it meant wet feet and as Roger says in his report, you can run with just about any problem except broken feet. Water makes it much more difficult to keep your feet working.

About 10km out of Dalgety I finally asked for some foot care, so we all stopped and Blue Dog got out the foot care pack. He removed the socks (sure enough my tape had come off) sprayed the feet with adhesive and taped up the problem areas. Man it was like I’d had new feet transplanted on. They weren’t any better looking but they worked a whole lot better. Should have done that 50km ago…….

It was during this section that we said goodbye to a 38 hour finish. The stats say you need to get through here between 1-2am for a 38 hour finish and I think I left at 2:55am.

Dalgety is a big reward for the crew- the hall is set up to give them a warm feed and somewhere to sleep if needed. Oh and there’s a toilet. Toilets are awesome.

Dalgety to Jindabyne 36km (total 184km)
It’s about 12km from Dalgety to the bottom of Beloka Range, which is the second big climb (after Big Jack at 56km and before the climb to Charlotte Pass) so we told the crew to drive ahead to Beloka and have a 2 hour nap. As soon as they drove past my headlamp  flashed 3 times, meaning it was out of batteries, and my spare was in the car! Oh well, Jane had hers and a spare so we were fine, it was just an embarrassing mistake. Particularly as I’m supposed to be the electronics geek. It went into low power mode and lasted most of the night, but I did think I had tuned it for a longer burn time.

supercrew Wayne and Jane getting ready for the Beloka ascent

supercrew Wayne and Jane getting ready for the Beloka ascent, about 5am Saturday

Around Beloka we saw Annabel again, she’d had quite a long sleep and was moving pretty well. I couldn’t match her speed up the hill and so we said goodbye for about the 10th time. I was pretty determined to get to Jindabyne in good time but couldn’t make the maths work. It was a sign that I was really losing it, and soon the crew came to me and said they wanted me to sleep for 30 minutes. This was good because I had started hallucinating. I could see loads of words flying up the road like movie credits, but too fast for me to actually read. I gratefully got into the car and shut my eyes- I did have a wonderfully refreshing sleep for about 15 minutes but then woke up freaking out that they had not set the alarm or something. But then I could hear voices outside the car, so I knew they wouldn’t forget. I couldn’t get back to sleep so it was a bit of a relief when they came to wake me up. I felt energised and happy with only a few km to get into Jindy. I was moving well, but then old iron guts decided he needed relief- I found a nice quiet stand of trees and just as I was pulling my pants up the Singaporean runners van pulled up and he jumped out- ‘you runner?’ he said and I couldn’t think of anything to say. Of all the outdoor toilets in all of NSW he had to pull up outside mine…. but read on to find out how I got him back!

Blue Dog took me through Jindy via the bike path and the ladies went to buy coffees and try to book in to the motel where we would stay after finishing.

Jindabyne to Perisher 33km (total 212km)
It’s around this time that you start to make shit up. I mean, I knew that the last 40-50km of this run is basically uphill. So I have no idea how I managed to be convinced that there was only 11km of uphill then it would taper off. But I kept on looking around the next corner and then the next for a bit of relief. And it never came. The weather started to close in too. Looking up from Jindy we could see dark menacing clouds around the peaks, just where we were heading.

And sure enough, the higher we climbed, the more filthy the weather became. It wasn’t too bad at first with the wind whipping up a bit, then the heavens opened and it just deteriorated from there. And I got slower and slower. Jane had been saying to me constantly ‘when you get to Thredbo River you’re halfway through the race’ which quite frankly gave me the shits because it was quite clearly more than 2/3. But maths and reality can diverge so she was right in meaning that you need to reserve a decent amount of energy for this last push, or you’ll get crushed by the course. I was in the process of being crushed by the course, and when the crew said to me ‘maybe you need another sleep’ I took a couple of km to think about it and agreed. But before I could tell them they pulled over to a sheltered spot, pointed out to me that I only had 2 hours to make Perisher and started to dress me in warmer wet weather clothes.

They were using the flimsiest of excuses, I mean I’d actually written the stats that they were using against me, but I had no choice but to buckle up and carry on.

Perisher to Charlotte Pass 9km (total 222km)
We arrived at Perisher about 15 minutes after the time on my sheet, to find Joe Ward rugged up and waiting to see if anyone would continue with him. I hadn’t seen him since early the day before and thought he’d be finished by now, but he’s obviously had some hard times in the intervening period. I hadn’t realised how cold I was, I didn’t feel too bad but when someone handed me a cup of soft drink I couldn’t hold it still. Time for even more clothing and then we would attempt the 9km from there to Charlotte Pass. Joe and Ben Blackshaw came out of the bus shelter with us but quickly slipped behind. The weather got more grim. The wind whipped up the rain into our faces and we had a constant roar of rushing water in the culverts next to the road. I started matching the cadence of my feet with a soft repetition of ‘fuck this, fuck this, fuck this’ while watching the world destroy itself through my 2 inch viewhole. Jane came back and said ‘Whippet (race medic Andy Hewatt) wants to call the race off, but he said if I can go to Charlotte Pass and take over there, he will go to Rawsons Hut and tend to some stuff that needs doing’. I’m a bit ashamed to say I was thinking only of myself at this point and how much I wanted to finish the race. It didn’t really matter that was happening elsewhere, I just wanted to finish, and I didn’t want to be plucked off the mountain while so close. ‘Go’ I said to Jane without asking what she wanted. I realised after that Sarah was pretty tired by then, in fact everyone was tired and over it. We’d been brilliant as a team, but cracks were starting to show. Blue Dog would have to take me to the summit and he had to borrow some pants from Brad Smithers. He’s quite happy not wearing pants most of the time but these were mandatory……

About 5km from Charlotte Pass Sarah said ‘look, here’s someone coming down the mountain and he’s talking to everyone’ we knew it would be the announcement that they were calling an ‘inclement weather’ course, and we would finish at Charlotte Pass. This has happened 3 times in the 10 years of running the race and I’d have to say it was completely justified. It was Paul Every coming to give us the news himself, and he was very apologetic. I was reasonably happy because I knew it was going to take me another 4-5 hours to summit and the crew would not be happy at all with a 42 hour finish. We got within 3km of the finish and I told Sarah to get in the car as the weather was now properly vicious. I’d lost places to the Singaporean guy (he’d probably needed to get ahead because for the last 8 hours I had been pulling my pants down to wee whenever I felt like it and he was often in prime viewing position, sorry dude), Realene Bendall got past and also Joe Ward had shuffled past while I was looking for a chocolate bar. So I lost about half an hour in that last 3km. Lucky Blue Dog got out of the car and started using his dog whispering routine to get me to move forward. I was having all sorts of trouble but of course it was all related to being so close to the finish, all the aches and pains came out. With his gentle chatting and frequent stops we finally saw the car park at Charlotte Pass. A pretend run through the tape and it was over in 37:35 (inclement weather). Yes, this is also known as the 222km sprint course. Har har.

And thus finishes my ambitions and the pinnacle of Australian Ultra Running. There’s plenty of races I haven’t done in Australia, but none I wanted to do more. I’m so grateful for the opportunity and so happy to gain knowledge from these amazing athletes. I made loads of mistakes and yet ran really conservatively. I do think that I could do better if I did it again. Oops, did I say again?

Jane, Adam, Blue Dog at the finish. Sarah was warming up the car, I was bloody freezing! Thanks to Brett Saxon of TrailsPlus for this picture

Jane, Adam, Blue Dog at the finish. Sarah was warming up the car, I was bloody freezing! Thanks to Brett Saxon of TrailsPlus for this picture

So I’ve finished Australia’s toughest trail ultra (GNW100m), Australia’s longest road ultra (C2K) and the Sri Chinmoy 24 hour (Australia’s silliest ultra?) all in one year. That makes me a very happy ex fat bastard. Every groan has been accompanied by a grin as big as Dark Horse Dave Graham’s- that’s huge!

I also want to pay tribute here to Kurt Topper, who battled on for longer than I did and still came out smiling. We were both at the back of the field, but a finish is as good as a win for me, and I hope Kurt feels the same way.

Kurt & Paul Every finish

Kurt gets a hug from RD Paul Every a the Charlotte Pass finish

Saying thanks here isn’t really adequate to express how I really feel about the people who made this all possible, but I’ll try.

Sarah Connor- who let me follow my dreams and didn’t complain about all the extra child minding. I love you the ends of the earth and back, but please don’t make me run there.

Andy DuBois- who resisted calling me out when I re interpreted his instructions. I mean isn’t it perfectly reasonable to say
‘run 60 minutes easy’ equals ‘take the day off’ ?

Wayne ‘Blue Dog’ Gregory- who taught me that big boofy blokes can have a sensitive side, and still be hard as nails. You’re a brilliant man to have on my side and nobody I’d rather share the time with.

Jane Trumper- very grateful to have been taken under her wing in 2011, now look what’s happened… You’ve made me into one of those crazy running people, and I love it!

Getting my Akubra and hat pin from Paul Every

Getting my Akubra and hat pin from Paul Every Photo credit- Brett Saxon

 

on finding out that I had won the chafing award!

on finding out that I had won the chafing award!

Here’s proof that you don’t need to be wordy on FaceBook, this 5 word post got nearly 200 likes

Full points to Grant Campbell- Raw Aussie Athlete, who sat down opposite me at breakfast the day after and said nothing while a whole plate of pig made the ultimate sacrifice into the Great White Buffet Hunters gob. I can be sensitive, but that was not one of those days. And special thanks to Michael McGrath, who volunteered as a safety officer for the race. Afterwards he came into my room and said ‘I always knew you would make it and I’ve brought you some nice Scottish beers to celebrate with’. Thanks Mike, I’m sure you’ll be on the start line next year. He also sent this cheery note about the weather-

‘Worth noting that :

Perisher Valley BOM site recorded 128.8mm of rain in the 24 hours from 9am Saturday 6th December to Sunday 9am

Of which over 100mm falling between 11am and 10.30pm Saturday when bulk of runners were going through area

Average December MONTHLY  Rainfall for Perisher is 95.3mm

IE 35% more rain than for the average whole month of December fell in a single day’

Well, I’m glad it wasn’t considered an ‘easy’ year then!

Here’s the splits. I really slowed down in the back half, could have done a lot better with a bit more concentration.

http://www.coast2kosci.com/live.php

 

Andrew Tuckey and Adam, the similarity ends at the Akubra!

Andrew Tuckey and Adam, the similarity ends at the Akubra!

Last year this race had its 100th finisher. By comparison, on 23 May 2010, the summit of Mount Everest was reached by 169 climbers- yes in a single day -making a finish in this race a rare achievement indeed. (Wikipedia)

I want to stress this once again- I’m a normal bloke with no particular skills. Everything I have achieved is down to spending time with people who’ve already done it. If you want to do something like this, plan it out. Spend time with people who have been there. Volunteer to crew. Get a qualifier. Get involved. The rewards go much further than just a race finish, this event is epic on every level. Thanks to Paul Every, Diane Weaver, Dave Criniti and the whole team of volunteers. Don’t go changin’

All finishers who brought their hats are invited to be in the finishers pic.....

All finishers who brought their hats are invited to be in the finishers pic…..

List of North Face 100 Training Runs 2015

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Remember to check the training page on FaceBook regularly for updates, it’s here

Week 1
Saturday 21 March
The HahnMich Manoeuvre 17-34km options

Week 2
Saturday 28 March
TNF100 CP1 to CP2, Shortcut to CP3 then back up Nellies Glen 42km

Week 3
Saturday 4 April
North Face Start to finish via Jamison Valley- 2014 course! 40-44km

Week 4
Sunday 12 April
Canberra Marathon/ Ultra 42/50km

Week 5
Sunday 19 April
Running Wild Mt Solitary Ultra 45km

Week 6
Saturday 25 April
Fatass Hellgate Gorge 45km

Week 7
Saturday 2 May
Inner Harbour Loop 30km

Week 8
Saturday 9 May
Manly Dam 25km

 

The maps are linked on the FaceBook event (in the ‘get tickets’ section)

Ultra-Trail du Mont-Blanc (UTMB) 2014 Guest Blog Tanya Carroll

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WARNING – this might be as long and as tedious to read as it was following me online during the run!   However it could be really useful if you suffer from insomnia.

Looking up towards Mont Blanc and the Aiguille du Midi cable car

Looking up towards Mont Blanc and the Aiguille du Midi cable car

Until now my longest ‘race report’ has been a paragraph or so on Facebook, where I would usually claim that “I will never ever ever do <insert race name> again”. Within 2-3 days I would be on the phone trying to book accommodation close to the event for the following year. Such is the addiction of ultra-running.

It was this compulsion to enter more races that led me to the UTMB website towards the end of last year. I was initially surprised to see that I had the 7 qualifying points I needed to enter, thanks to two North Face 100km races and Mount Solitary 45km. Having the points however was only half the battle. There are a lot more runners wanting to do UTMB than there are spaces, so they operate a lottery system. I had heard it is pretty common to miss out multiple times before getting a chance to compete. So I put my name in the hat, thinking that in a couple of years it would be good to do it. Then in January I found out I had fluked it and got in first time. I was pretty terrified as this would be my first 100 mile race, and it is not really known as a beginners course.

Now fast track to Tuesday 26th August 2014. My 13 year old son Joel and I arrived in Chamonix on a train (actually 3 trains) from Paris. It was 10pm and we expected we could get a taxi from the train station, but there were none to be seen. However I had forgotten how small Chamonix town centre is, and it took no more than 5 mins to walk to our accommodation. I knew we were staying near to the finish but I was surprised to see we were only around 50m from the finishing arch. I did splurge a bit on this hotel as back in June it seemed like the only place still available, but as it turns out I needn’t have rushed. There are a lot of places within 5-10 mins walk and my sister was able to find an AirBNB apartment on the main street just a week before the race.

The view from our hotel over the start/finish area

The view from our hotel over the start/finish area

The next morning I joined a group run hosted by Sebastian Chaigneau and Fernanda Maciel . There were around 40 others and we ran for half an hour on some flat trails around Chamonix. I had been quite worried about a hamstring injury that had been niggling me ever since TNF 100 in May. Luckily it felt good, and this short jog helped settle my nerves down a bit. It was great to see Tony Williams who is also coached by Andy DuBois.

My training partner for the day – didn’t push me as hard as David Brown on a Tues night hills session.

My training partner for the day – didn’t push me as hard as David Brown on a Tues night hills session though.

I picked up my race kit and bib later than day. Queues were long and it took about an hour, but it was a good chance to chat to other runners. I saw Andrew Tuckey there and wished him luck, not that he needed it. He ended up having a fantastic race, finishing 6th overall.

I then visited the race expo which is huge, and where I managed to spend around AUD $500 on miscellaneous running gear, despite only really needing to buy an $8 plastic tumbler and $25 waterproof gloves!!  I couldn’t see Hammer or Tailwind products there, but pretty much everything else I could have possibly needed was for sale. I also chatted to Shona Stephenson at the Innov8 stand and she was determined to have a good race this year. Like Andrew she absolutely smashed it, finishing 10th female.

My sister Amy arrived Weds night and the next day the three of us went up the Aiguille du Midi cable car to have a look around. It is one of Chamonix’s main tourist attractions and it is the highest vertical ascent cable car in the world. The view was pretty cool, but I did get a shock when we climbed the stairs to the café on the top terrace. I really felt the effects of the altitude (3,842 metres). I was short of breath and had a headache which lasted until late that night. I had asked a few people whether you needed to do altitude training for UTMB, but they said it wasn’t really necessary. The highest peaks in UTMB are only around 2,500m, but I was nervous nonetheless.

Photo I took from the cable car as we were approaching the top station

Photo from the cable car as we were approaching the top station

The view back down to Chamonix

The view back down to Chamonix. The hills at the top of the picture are where you run in the final stages of UTMB

In the top café I was left to mind our wallets and cameras while Amy and Joel went to get food. As I was waiting Killian Jornet and Emelie Forsberg walked past. Like a true groupie I abandoned all our valuables and chased them down for a photo. They were lovely and asked me about which race I was doing etc. I felt like a bit of a dork asking for a photo but now I have a profile picture that I can keep up forever (sorry kids you won’t get a look in now). I crouched down a bit as they are so cute and little, so I have a hunchback thing going on in the photo.

3 famous trail runners - yeah right!

3 famous trail runners – yeah right!

That night back in the hotel I heard the crowds roar as the winner of the 119km TDS race was approaching through the streets. I bolted down the stairs, and got to see Xavier Thevenard as he crossed the finish line (he also won UTMB in 2013). There are around 7,500 competitors across all five races, so the town is pretty jammed with runners & supporters, and the cheers and commotion was unreal.TDS2

I wanted to get a good nights kip on Thurs night, but I didn’t fall asleep until around midnight, and woke just before 8am. I fussed around all day, packing and unpacking, and depositing my single drop bag across town. I tried to lay down and have a snooze around 2pm, but just couldn’t nod off.


Start to Saint Gervais

0 – 21kms
Fri 5.30pm – 8.53pm

Position out of 2434 starters:
– Le Delevret      1715
– Saint Gervais   1849

The beauty of being so close to the start/finish was that I stayed in my room, went to the toilet a dozen times (you think I’m joking), and then finally went down to the line right on 5pm as the briefing started. They started playing the Conquest of Paradise which is the race theme song, and I really did feel like I could conquer anything (except my nerves). I gave Joel and Amy a hug and kiss goodbye and joined the crowd of runners as we stood waiting for the countdown. I have never got teary in a race before, not even on  finishing, but I found myself feeling very emotional. All the adjectives I could think of to describe the start seem too cliched, but take what you’ve heard and multiple it by ten. Maybe “choice” in a really exaggerated kiwi accent would be the best descriptor.

Joel and I just before it starting pouring down at the start- when did he get so tall

Joel and I just before it starting pouring down at the start- when did he get so tall?

Light drops of rain had been falling, but I hate running in a rain jacket, so I had resisted putting on my waterproof gear. But now five mins before the start it was bucketing down. I didn’t know how cold I would get in the mountains through the middle of the night so I decided I would cover up. Finally the countdown started and we were off. It didn’t take too long to cross the starting mat, and whilst it was fairly congested at the start it was only a few minutes until we were running.

Still from UTMB Video captured by Adam Connor

Still from UTMB Video captured by Michael McGrath

Photo from UTMB FB page, credit Franck Oddoux

Photo from UTMB FB page, credit Franck Oddoux

It seemed like half the males in the field stopped in the first few kilometres for a toilet break. I then rounded a corner to see one female competitor squatting down in front of me, the last remaining sunlight bouncing off her completely exposed bottom. No ducking behind a bush, just right there on the edge of the trail. I wondered if that’s just what you do in European races. The other interesting sight was a guy in a sumo suit. I think it was one of those plastic ones, great for moisture wicking I hear. Fine if you are doing City to Surf or the Bridge Run, but 100 miles in a plastic suit!

I had been told that the only flat part of the UTMB course is the first 8 kms and this is pretty close to the truth. I was running at a steady pace, and was soon in Les Houches where I just grabbed a banana and soup and ate on the move. The crowd support through the towns was very uplifting, especially as the rain was still coming down. I loved high fiving all the kids who lined the streets.

I started the climb up to Le Delevret (the first of nine major ascents throughout the course). I chatted to a runner from the UK who had trekked the whole thing just 10 days before. He thought that this first climb was harder than some of the other longer ones to come, so I prepared myself. It was definitely tough (around 900m ascent in 4.5kms), and I did feel a bit breathless towards the top, but overall I was pleasantly surprised. It was really muddy (for those of you who did Buffalo Stampede think of the first two hills) and my feet were soaked as the rain was pretty heavy at times.

Then came a 6km downhill. I love descents but Andy had wisely told me to look after my quads during the first half of the race, and to run lightly. As a result a lot of people did fly by, but I wasn’t concerned. I came into the Saint Gervais checkpoint pretty close to my expected time, but which was only 37 mins before the cut off. I did think to myself that the cutoffs must be pretty tight as I thought I was running OK. Whilst I knew I was near the back, there were still plenty of people behind me (585 to be precise).

Despite feeling really positive at this point, a couple of key things had already gone wrong. For some reason even though I had trained using Tailwind, it just wasn’t going down that well. It tasted too sweet, and I really didn’t feel like drinking it. At this early stage I wasn’t too worried because I was getting some good calories from real food, particularly from the delicious chicken noodle soup they had at most checkpoints. But I was conscious that it was a long race, and that I would have to be careful if I wanted enough energy to finish this thing. As it turned out, this first bottle of Tailwind was the only one I drank for the whole race.

The best ever Chicken Noodle Soup

The best ever chicken noodle soup

What was more alarming to me was that my iPod had stopped working after only 20 mins of listening to music. “What the <bleep>, <bleep> < bleep>” Oh and another <bleep> for good measure. I had spent months downloading all my favourite songs, sorting and resorting them into numerous playlists. I had a high tempo list when I really wanted to get moving up some of the hard climbs, more relaxed songs if I was cruising along in the middle of the race etc etc. I was also carrying a charger to recharge the iPod on the run, and I had another one in my drop bag – that’s how concerned I was that the battery would run out.

If you’d asked me prior to the run to rank my kit in terms of importance, I would have said my iPod was second only to my headlamp. I guess it must have got water on it during the downpour, despite it being in a ziplock bag. For about a minute I thought about how terrible it was going to be to run for around 40 more hours without music. But there wasn’t much I could do about it, so surprisingly I was able to put it out of my mind pretty quickly.


Saint Gervais to Les Chapieux

21kms – 49kms
Fri 8.53pm to Sat 3.32am

Position out of 2434 starters:
– Les Contamines            1642
– La Balme                       1410 – not sure how this happened or if it’s right?
– Croix du bonhomme      1649
– Les Chapieux                1696

Notre-Dame de la Gorge - Photo from Flickr, credit Nick Ham

Notre-Dame de la Gorge – Photo from Flickr, credit Nick Ham

This section was one of the most memorable of the whole course. It started off very gently and again I felt good and thought that perhaps people had exaggerated how hard this race was (it was a bit early to be thinking this as it turned out). In the early stages there were again lots of people lining the course, ringing bells and calling out our names.

Photos from UTMB FB page, credit Franck Oddoux – as you can see it was a touch wet on Fri night

Photos from UTMB FB page, credit Franck Oddoux – as you can see it was a touch wet on Fri night

rain2Eventually I came to a long steady climb up through a valley, and because it was so dark I couldn’t really see the mountains that surrounded us. What I could make out were hundreds of headtorches in a big zig zag pattern in front of me. They got smaller and smaller the higher up they got. Then if I really squinted I could make out a couple of insy winsy dots up in the sky. I honestly thought that they were so high up that they must be stars, or a plane, maybe a UFO, just please tell me they are not runners. Of course a couple of hours later when I thought I had reached the summit I realised that these were more headlamps still climbing up to the heavens. All up there is just short of 2,000 metres in elevation gain in this section, pretty much all in this one long ascent. For comparison purposes this is three times as much vertical gain as the climb up Mount Solitary, albeit it wasn’t quite as steep.

When I felt like this climb was never going to end (which was often), I turned around and looked back down into the valley. There were hundreds of lights stretched out behind me, and it gave me reassurance that I was probably doing ok if there were people that still looked like they were down in the flattish section of the valley. I didn’t realise it at the time but I now know a lot of those runners would not have made the next cut off. When I looked at the stats post race, already 275 people had dropped from the race by this 49km checkpoint, although it doesn’t separate out who was timed out vs injured etc.

Source unknown

Source unknown

copy Screen Shot 2014-09-29 at 11.07.08 pmOverall I only gained 19 places through this section, but was now 1hr 13 mins ahead of the cut off when I arrived at Les Chapieux. I did find it slow getting through the checkpoints, and was here for 21 mins according to the results sheet. In the North Face 100 I am usually great at getting myself in and out of checkpoints quickly (2-5 mins, with about 10mins at CP4), but I was incredibly slow throughout this whole race. I put this down to three things:

  • A lot of the checkpoints are quite large, and the stuff you want can be really spread out – the sweet food is usually at completely different tables from the savoury for example. They were crowded and it often took a bit of time to get to the front of the lines, or to get through to the other side to exit. They definitely don’t look like they appear in the elite runners videos where there is just a handful of people standing around.
  • There didn’t seem to be many toilets (or maybe I was looking in the wrong place) so the queues were long – perhaps you were meant to go on the trail like the lady at the start!
  • There was a really relaxed, party atmosphere. A lot of runners would sit down at the many long trestle tables, and it looked like a huge dinner party (one where some guests nodded off from time to time, their head nearly in their soup). I am sure it would be completely different if I was further up the field, but no-one around me looked rushed or stressed about cut-offs. I never sat down to eat, but I do think I was overly relaxed with a sense that I was part of one giant adventure rather than a race.

    Source unknown

    Source unknown


Les Chapieux to Courmayeur

49kms – 77kms
Sat 3.53am to 10.57am

Position out of 2434 starters:
– Col de la Seigne                1837
– Lac Combal                       1851
– Arete du Mont-Favre         1847
– Col Checrouit                    1840
– Courmayeur                      1839

There were some stunning sections of running through this stage. It did get pretty cold through the night, and I put on my mid layer top, rain jacket and buff. I am usually in a singlet top and skirt even in 4 degree temperatures in the Blue Mountains, so it was chilly. The mandatory gear is similar to the North Face 100 in Sydney, and I certainly wouldn’t be trying to skimp on any items, given how ferocious the weather can turn over there.

Arete du Mont-Favre - Everyone seemed to be getting photos here so I swapped cameras with a fellow runner

Arete du Mont-Favre – Everyone seemed to be getting photos here so I swapped cameras with a fellow runner

Arete2It was gorgeous as the sun came up, and quite surreal to be running in areas where there was nothing but snow capped mountains as far as the eye could see. The Italian section of UTMB was definitely my favourite part, but every stage of the race was quite different. I don’t think you could ever get bored of the views and overall time passed quickly (even 45 hours of it).

Courmayer in Italy is one of the main checkpoints (77km), and it is where you have access to the one and only drop bag you are allowed for the whole race. If you have particular food or drink requirements that are not catered for at the checkpoints, then you need to carry enough on you to last at least 15-20 hours. You can have a support crew, although it seemed to me like the majority of people didn’t. I think there are only 5 checkpoints where you can have assistance, and they are strict about having only one person with you in the designated area, anyone else has to wait outside this section. Having said this, your crew could watch you run past at other viewpoints along the course, they just can’t help you.

The view from the trail overlooking the Italian town of Courmayer

Amy and Joel had caught the supporters bus from Chamonix to Courmayer, passing through the Mont Blanc tunnel to get there. It was great to see them, and they gave me a big hug even though I was really muddy and smelly. Amy said she thought I seemed a bit flat, but I felt OK.

At this checkpoint I dumped the six or so zip-loc bags of Tailwind I had been carrying, given I had only drunk one bottle, keeping one bag with me just in case. I also mixed up a bottle of Perpetuem to see if I would have more joy drinking that. If I thought I was slow at previous checkpoints, I took it to a new level here at 31 mins!. This was partly due to me just chatting, something you don’t really get to do much on the run because there are relatively few English speaking people. I wished I had learned a few more French phrases so I could have intiated conversations a bit more, as I felt rude just launching into English.

I changed over my headlamp batteries and my shoes and socks which were still saturated from the rain. I did notice that they have a few checkpoints where Petzl provide free batteries (possibly just AA and AAA?) but I had the Ayup headlamp which has its own unique ones. One thing I’d add in my drop bag in future is a toothbrush as my teeth felt sticky from Coke and sweet stuff.

I had arrived in Courmayer just over an hour before the cut off, but after my extended stay I left with just a 32 minute buffer. A few runners said that the gap between the cut offs gets more generous towards the end of the race. I had in my head that if I had one hour spare getting into Courmayeur, that I should be able to double that over the next 90kms, and therefore hopefully finish in 44 hours or less. All good bro, no worries.


Courmayeur to Champex-Lac

77kms – 122kms
Sat 11.28am to Sun 12.19am

Position out of 2434 starters:
– Refuge Bertone                1680
– Refuge Bonatti                  1646
– Arnuva                              1650
– Grand Col Ferret               1679
– La Fouly                            1695
– Champex- Lac                   1595

Amy and Joel kept me company for the first stretch out of Courmayeur. They left as I started the steep climb up to Refuge Bertone which has around 800m of ascent over 5kms. I think we would have resembled the Zombies from Michael Jackson’s Thriller video, in a type of death march up the hills. I just didn’t have the energy to fast hike like I had been doing in training. Maybe this was because I wasn’t taking Tailwind or Perpetuem, and I didn’t have a gel for the whole race, but I’m really not sure. On the upside I was enjoying eating real food, felt mentally strong and I had no leg issues, so I wasn’t too bothered by this lack of oomph.

I was slowly ticking off the checkpoints, and kept thinking only about the next milestone. There were quite a few places where there were race officials at the top of a mountain pass etc where they would scan your bib, even if there wasn’t food or drink. These mini checkpoints also helped me break down the race mentally, so I was always reaching my next target within 2-3 hours at the most.

One of the mini checkpoints where they scanned your bib, and I guess you could shelter in emergencies

One of the mini checkpoints where they scan your bib, and they could provide medical assistance if required

I had laminated a card of motivational quotes or reminders that I could look at if I hit a really low point. But I never had a bad patch, and so only needed to think of one thing. If I did pull out, I could not have avoided the finishing chute because of the proximity to our hotel. I would have had to walk next to it, not through it, along with others members of the public. In contrast I thought about how amazing the crowd support was when I saw people finishing the TDS race. I envisaged myself running through the streets and across the line with Catherine Poletti the Race Director standing there as I have seen on so many of the UTMB videos. Pretty simple, but that was enough to perk me up every time.

I had also laminated my rough split times (for a 44 hour finish) and the checkpoint cut offs. But by around the 100km mark I had lost this card which was to become a bit problematic. At each checkpoint there were signs saying how many kms to the next stop, and the positive and negative elevation change. By asking volunteers I could also find out when the next time barrier (cut off) was, although I occasionally got given the wrong time. The biggest problem was that I didn’t know how long an average person would take to run each section, so couldn’t judge if the cut offs were going to be tough to beat, or if they were easy.

I eventually got to Grand Col Ferret, the highest point in the race and started the never-ending descent (never-ending = around 20kms in this instance). This is the cross over point into Switzerland. My Garmin had run out of battery so I was guessing how many kms I had travelled.

After running for a long time and expecting to get to the next checkpoint at any moment, I started to hear the cow bells that the crowds typically ring as runners approach. The bells were getting louder and louder, but after a while we started running away from the sound. Convinced we had somehow missed a turn, a few of us stopped. Some runners came up behind and said we were on the right track but a British guy was quite anxious and asked if I could please ring the organisers as his phone was dead. So I rung the number I had pre-programmed into my phone. When a woman answered I said that we may be off course and then went to explain the issue. The only problem was that because I’d lost my splits card, I didn’t even know the name of the checkpoint I was looking for, yet alone being able to describe where I was (on some trail on some mountain). I asked the other runner to speak to them but he went all shy on me and wouldn’t talk. I apologised to the woman on the phone, and hung up. I decided we weren’t lost (this was correct) and carried on when I couldn’t convince him. As it turned out the cow bells we heard were actually from cows, with bells on – who knew!

Source unknown

Source unknown

As time went on, and day became night again, I was getting more and more tired. I wasn’t unhappy, just struggling to stay awake. By 11pm (around 40 hours since getting out of bed on Fri morn), the sleep monsters were in full pursuit, and I now noticed quite a few people having naps on the side of the trail. Luckily I didn’t have any hallucinations, unlike one runner who was seeing Star Wars Stormtroopers.  Once we came down out of the mountains into a village called Praz de Fort I began to eye up places to rest. I resisted lying down where people could see me, as I didn’t want to be prodded by passing runners to see if I was OK. I was also worried some random weirdo might see me on the way home from a bar, so I started to watch out for safer locations to nap.

I won’t bore you with all the crazy options I identified (trust me there were quite a number), but I did arrive at a short list of two. The first one was a ute parked in a garage. I thought if I laid down in the ute, I would be hidden from view. What finally stopped me was the thought that the car alarm may sound and wake the owners who would have been in the house above. Less than 5 minutes later, and after trying to sleep while walking (quite tricky as it turns out), I found the perfect spot. A kids cubby house in someones front yard. Tiptoeing across their lawn I couldn’t wait to lay down and drift off into fairy land (or ultra runner land as the case may be). Imagine how devastated I was to see they had used it to store kids bikes, so there was nowhere left to lie down inside. THAT’S IT! I had to have a power nap at the next checkpoint no matter what. Plus I didn’t want to fall off the edge of some cliff when we got back into the mountains.

After what felt like 5 hours but was probably 90 minutes, I got to Champex Lac. I immediately asked where you could rest. I was ushered into a tent behind the main food marquee where they had around 25 thin mats laying side by side. There was only one spot left and I made my way there and lay down. As I did, I looked around and saw that I was the only female there. For a split second I wondered if there was a separate womens tent, but was too tired to check that out so lay down anyway. Only 8% of the UTMB field was female so I guess it wasn’t that surprising.

Screen Shot 2014-09-29 at 11.06.07 pm

Source unknown

Source unknown

There were no volunteers waking people, so I set my phone alarm to give myself 15 mins rest. I didn’t fall asleep because there was a band playing in the main marquee next door, but it was still brilliant. It was like I had pushed a reset button and I got up feeling a hundred times more alert. However the whole process was time consuming. I had to take my shoes on and off (they didn’t want to co-operate), find my phone (which had shifted compartments in my backpack all by itself), set the alarm (challenging when sleep deprived and I thought I hadn’t changed the time zone), and by the time I went to the bathroom and got food I was there 42 long minutes.

Despite my rest, my overall position improved by 244 places between Courmayeur and Champex-Lac. I am sure that this was largely because of people who pulled out or were timed out, rather than any burst of speed on my behalf. I had arrived into the Checkpoint 1hr 11 mins before the cut off, but left with only a 29 min buffer. This was becoming par for the course.


Champex-Lac to Vallorcine

122kms to 149kms
Sun 1.01am to 9.24am

Position out of 2434 starters:
– La Giete       1483
– Trient           1471
– Catogne      1462
– Vallorcine    1452

The energy boost I felt as a result of having a rest was soon to be replaced with a fear that I had completely stuffed things up. As I left Champex Lac at 1am, I knew I had 6 hours to get to Trient before the 7am cut off. The problem was a volunteer had just told me that the average time for this section was around 5hrs 40 mins, plus I needed time in the next checkpoint to get food and go to the bathroom etc. I set about trying to make up some time, and was at least buoyed by knowing I had ticked off 6 major climbs so far and around 7,000 metres of positive ascent.

Given how close it was going to be, you would again think that people around me would be looking concerned and/or moving quickly to make up time, but still they looked so chilled. I even saw a couple of people pull out their emergency blankets and lay down half way up a climb for a sleep. I don’t see how they could have made the next cut off, but I guess they were feeling like I had been earlier.

I passed a few people through these sections who were having stomach problems. One poor runner was on his hands and knees dry retching. I stopped to assist as did others, but he waved us on. I also saw a guy who was completely bent over to the left. Not just a bit, closer to 90 degrees (only slightly exaggerated). I had read about ultra runners getting this leaning problem just recently, but thought it was the writer just having a laugh, but no sir-ee, this was the real deal. Wish I had taken a picture but this may have been a bit mean.

I started to overtake a few more people. I was hiking the uphills but was pretty consistent at running the flats and downhills. As a general comment the downhills were way more technical and slow going than I thought they would be. Even when I was running every bit I could, sometimes the pace was still only around 10 -12 mins per km. Overall I gained 124 spots in the 17kms into Trient and arrived at 5.36am, about an hour under the forecasted time and 1hr 24 mins before the cut off.

So I had dodged a bullet, was feeling great, legs were still strong and I had made up lots of time. So what do I go and do……decide to have another rest because the last one was so good. With hindsight this was ridiculous. There was no reason for me not to keep going. There was only 29kms left and everything was going well. I didn’t feel that tired anymore so it was indulgent to stop. It was like I was trying to use up every available minute that I had. Not exactly smart “racing” strategy, but that’s what I did.

At the Trient checkpoint the sleeping area was inside a hall and they had volunteers who told you where to lay down and then wrote on a clipboard when you wanted to wake up. I said I wanted to be woken at 6.00am (20 mins rest) but they thought I said ten minutes to six, so I was woken at 5.50am. I think I fully fell asleep in that time. When I got up and saw the time I lay back down for another ten mins and am pretty sure I fell asleep again. Finally I put my shoes on and off I headed. I couldn’t be bothered walking the extra 50 metres to the food tent so left without topping up on solid food. I ran down a small hill before I realised I had left my poles next to where I was sleeping so that was a bugger as I had to trudge back to get them. This reminded me of Buffalo Stampede where volunteers twice had to chase after me to give me back my poles!

The second to last climb to Catogne and down to Vallorcine was fairly uneventful but it was getting pretty hot, and I hate the heat. We really did have all types of weather conditions throughout this race, although we were obviously lucky compared to some years where the course has changed or being cut short due to severe storms.

copy 22256987I made up another 19 places from Trient to Vallorcine and came into this Swiss village knowing I had less than 20kms and just one major climb to go. The most memorable thing about this checkpoint was the portaloos which had sawdust in them, and a little trowel rather than flushing water. Funny what you remember (or not).

Amy and Joel were originally going to meet me at Vallorcine but Joel didn’t want to get out of bed at the stupidly early time of 8.30am (you’ve got to love teenagers) and so they didn’t make it. I wasn’t concerned about that as I wanted to keep on moving anyway.


Vallorcine to Chamonix (finish)

149kms to 168kms
Sun 9.37am to 2.43pm

Position out of 2434 starters:
– Tete aux vents               1456
– La Flegere                     1505
– Chamonix (finish)           1427

Near the top of the last big climb. Source unknown.

Looking back at where we had climbed up from

I stopped to look back at where we had climbed up from.

After leaving Vallorcine I ran along a track which ran parallel to a major road for around 5kms. Then it turns into a very sharp climb (I think they saved the steepest to last), around 800 metres in 3kms or so. It consists of a series of fairly short switchbacks and you have a great view back into the valley. I came across quite a large number of people doing it as a leisurely hike. I was particularly impressed by one couple who were carrying a 2 year old in a backpack and a baby in a sling up this huge mountain. We were in full sun and I’d been moving for 40 hours so it was definitely getting tougher. After around 30 -40 switchbacks (I was counting to begin with but then gave up with a huff), I finally reached the rocky summit. We travelled along on a flatter section for a short while before it started to gently decline. However it was so rocky that we had to walk and I couldn’t get any momentum at all.

Source unknown

Source unknown

We then came across some volunteers who had a tent set up on a summit, and they scanned our bibs. It was 12.19pm and for some reason I thought that this was the last checkpoint and that I now had 8kms of downhill to go. I reasoned that I might be able to do this in the next 70 mins, and just scrape in under 44hours.

before Flegere

Tete aux vents mini checkpoint

Coming towards Tete aux vents

So off I trotted for the next few kms which was still really slow going because of the technical nature of the track. After an hour I was then horrified to see another checkpoint. What the hell!!! Ok maybe this is just a midway stop and there is only 4kms or so to go? Just as I was processing this I got a text from my lovely friend Emma Brown telling me I was doing great with only 8kms to go. NOOOOOO!! there really WAS still 8kms to go! For the whole race I had been very confident that I was going to finish it, and now at 1.23pm I had just over 2 hours to get into Chamonix before the cut off. Yes this should be achievable, but it definitely added a bit of pressure that I hadn’t felt (but maybe should have) for the previous 160.7kms. Apparently 4 people were timed out at this final checkpoint and it was shown on the live video feed – how devastating would that be!

So with that, I was off. I tend to run with my arms sticking out and Emma and Dominic (another running buddy) often tease me about elbowing people out of the way. I didn’t obviously do this, but I did think of their jibes as I screamed off down the mountain as fast as I could. I was lucky as my legs (particularly my quads) still felt fantastic and I was able to pass 70+ people coming down the hill. I had covered around 100,000 metres of positive ascent (including treadmill sessions) in my training, and I felt like this paid off. I laughed when I looked at my time for this section after the race, and realised I was only ten mins slower than Shona, and as quick as some of the females in the top 20. Pity I didn’t get that sense of urgency a little earlier in the race.

Once you come off the trails there is a short section on the road before you get down into the town. Amy and Joel met me on one of the final bends with around 1.5kms to go. We were all so excited and they ran alongside me until right near the end. At one point I had a quick walk as Amy and Joel were running quite quickly and I think I got a bit carried away. The last part of the course winds around the centre of the town which seems designed to get you in front of as many people as possible. It reminded me of the crowds you see at the Tour de France, with so many people cheering, waving flags and slapping your hand. People are shouting out your name and it is hard not to feel like a rock star, even being at the back of the pack.

Finally I was on the home stretch and it was fantastic to be running under that arch and to see the race director standing there – 45 hours, 11 minutes and 24 seconds after I had left. I didn’t get emotional like I did at the start, but that is not to say it wasn’t every bit as incredible as I thought it would be. Joel rang my Mum in NZ despite it being 12.30am their time. She said she could see finishers on the Live Feed so we worked out where to stand and waved to her on camera.

Screen Shot 2014-09-29 at 11.20.03 pmFor anyone who is even remotely considering doing this race I would say go for it. It was pure enjoyment from start to finish. With the benefit of hindsight, I do wish I didn’t muck around so much at the checkpoints, and think I could have also pushed a bit more, particularly in the second half of the course. However who knows if I had done that maybe I would have hit the wall, so I know I have to be happy with what I did achieve. It has definitely made me want another go at it though! (Ssshhhh don’t tell my family).

A couple of interesting stats. As mentioned earlier Shona was the 10th woman home in just over 30 hours. The next 30 females came in under 40 hours, and the remaining 74 finishers were all above 40 hours, with an overall DNF rate of 43%. If I was to finish exactly midway through the field of female runners, I would need to improve my time by 2.5hrs.

I got back to Australia just over a week after the race, to find out that my seven year old daughter had arranged for me to speak to her class about my run. When I arrived in her classroom she stood up and said “Good morning 2J, today my news is my Mum”. She beamed as she said how proud she was of me. She walked around the class carrying my pack to show how heavy it was, and interjected numerous times with all the bits of information she knew about the run. And in those moments I knew that it really had been worth it, and that it is an experience that I will never forget.


Thank you (yes this report will end soon I promise)

I know I haven’t won an Oscar or cured cancer, but I did want to thank a few people. I have been completely blown away by all the support and well wishes I received before, during and after this event. I am so grateful to be part of this running community and to have so many friends and acquaintenances who have helped me in so many ways. I know I haven’t listed everyone here, but I really appreciate what you have done for me.

With regards to coaching I was fortunate to have Andy DuBois develop my program and I was able to train with and tap into the immense knowledge of Joe Ward (aka Joey Joe Joe Junior Shabadoo, my Yoda), Matty Abel (so wish I could be as speedy as you) and Adam Connor. Adam might be embarrassed at having his name listed with these other runners/coaches but he has helped so many people over the years in setting up training runs, providing advice and generally being an all round fantastic bloke.

Thank you Tayebeh who I have never met in person but who was always happy to provide advice having successfully completed UTMB in 2013.

Big hugs and kisses to Emma, Dominic, Roger and Hailey for letting me crash their Oxfam team training runs, and listening to my endless dribble about UTMB. The leadup to this event would have been a lot more boring otherwise. Scott, I love the way you connect to nature and take such pleasure from your running. David Brown, what can I say. Tues night hills sessions would have been very quiet if it wasn’t for you. You have an amazingly positive outlook on life, and it really rubs off on so many people.

Thank you to my lovely sister Amy who flew to France to keep an eye on Joel whilst I ran, and holidayed with us afterwards. They argued like a brother and sister (even ringing my Mum in NZ in the middle of the night – I will be in such trouble for writing that), but Joel was still in one piece at the end! Thank you!

Amy & Joel on our post race holiday

Amy & Joel on our post race holiday

Also thanks to Dave, and my Mum who flew to Australia to look after the urchins I left behind, and to Tash, Lucy and Michele who cared for them during numerous training runs and whilst I was away. I owe you guys lots of reciprocal babysitting time!

Finally to my gorgeous cherubs – thank you for letting me chase my dreams. I love you xxx

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