North Face 100 Race Plan 2015

I’m not sure if I’ve done one of these before but it is definitely needed this year, as I have an aggressive target that will be difficult to achieve without a plan. Hell, it will be difficult WITH a plan!

Currently I’d rate my chances at about 20% of making sub 14 hours but I’ll give it my best. I still can’t go up hills like normal people but my confidence has improved recently because  I’ve been hitting a few pace goals and my hill sessions are getting better. The other big thing is that until last year I had never done sub 14 hours for 100km in any race but last year I did it twice and both times as part of a much longer run- at the Sri Chinmoy 24 hour and during Coast to Kosci. So now I know I can do it, I just have to slot in 5500m of vert as well…… um.

Because of course changes, the only year I have reliable data for is last year. In 2014 I had a LOT of problems- I forgot my Ventolin, forgot my sunglasses, missed my start wave, my shoes were too loose (lost 3-4 toenails) and I suffered from cramping for about 70km. So my 16:28 finish wasn’t too bad, but keep in mind when you read the following, that I did have a bad year. And if you read it and think ‘this guy has no chance, we’ll be waiting for him the following morning’ you might be right, but a girl’s gotta dream, right?

Here goes. Note, all of the time figures mentioned here are from the spreadsheet compiled by Ian Rowe from the Noosa Ultra and Triathletes (NUTR’s) linked here. Thanks Ian!

North Face Splits for 14-16 hour finishes

North Face Splits for 14-16 hour finishes

Start 6:30am (wave 3)
The first 4.5km is along the road and is intended to spread everyone out before we head into the bush. This year for the first time the rules say that your result will be based on gun time rather than net time. I’m not sure why this change has been made but it does mean that there will be a lot of insane people elbowing others aside at the start line. For a 14 hour finish the stats say I need to be at CP1 in 1:15. My time last year was 1:25 which means I need to be 1min/km faster, but I’m not going to stress about this because I do tend to pick up a bit when others get tired. The fastest here was 1:08 and slowest 1:24 so as long as I’m a bit faster than last year I’m still in with a chance.

Goal-
Split time 1:15
Race time 1:15
time of day 7:45am

CP1 to CP2
Last year I was 2:33 over this section, but in 2013 (my fastest ever year) this was slightly further into the race and I did 2:41. This year I will need to do 2:08. The spread here is getting much more consistent, times of 2:07- 2:12 predominate.

Goal-
Split time 2:08
Race time 3:24
time of day 9:54am

CP2- CP3
This will be a critical section for me as it includes Ironpot Ridge. Coach Andy DuBois emailed me last year and noted I could do ’20 minutes better’ in this section. This was before he was coaching me. I think he’s right!
The goal here is to get to the Ironpot turnaround in 34 minutes (3:58 race time) for a total time on the section of 2 hours flat. I’ve done 2:27 (2014) and 2:38 (2013), time to put my big girl pants on!

Goal-
Split time 2:00
Race time 5:24
time of day 11:54am

CP3-CP4
This section is only 11km, but if you can’t run, you will suffer terribly time-wise. The stats say you need to do this section in 1:35, my best is 1:49 (both 2014 and 2013). Although this seems like a monumental task, I was actually able to go up Nellie’s Glen without stopping for the first time recently. If I can keep my pace up on the flat, not stop up the stairs and have a gentle jog to the CP I’ve got a good chance of getting this time.

Goal-
Split time 1:35 + 6 minutes at CP3
Race time 7:05
time of day 1:35pm

CP4-CP5
Probably the toughest section of the race, it’s a brutal set of ascent/ descent which never seems to get anywhere. But I’ve been training stairs a lot this year and hope to bring back some of the time I lost last year to cramps. Because of course changes the only year I have stats for is last year when I did 3:52. The spreadsheet say I will need to do 3:16 this year. Gulp. But it IS possible. Sunset is 5:06pm on race day so you most likely will not have to use your head torch to get to Queen Vic hospital. Nice.

Goal-
Split time 3:16 + 10 minutes at CP4
Race time 10:32
time of day 5:00pm

CP5- Finish
Last years time to get to Leura Forest was 2:50, this year I need to make that 2:22. I felt good at CP5 last year but as soon as I left the CP I was unable to run, even downhill. With a bit of luck I can do it this year.
From Leura Forest to finish is 4.7km and the target is 55 minutes. Last year was 1:13 and I was feeling very sorry for myself. A good part of that time is going up the Furber Stairs. Speaking to Tim Lyndon yesterday I found that he was able to go up these in less than 10 minutes, but it takes a normal person 15-25 minutes!

Goal- to Leura Forest
Split time 2:22 + 11 minutes at CP5
Race time 13:05
time of day 7:35pm

Goal-
Split time 55 minutes
Race time 14:00
time of day 8:30pm

Now- the only way I can give myself some breathing space if running behind is to do the checkpoints quickly. I know I can do this- last year CP3 was 2:06, CP5 was under 4 minutes and CP4 was still under average at 9 minutes (even though I stopped to have 2 lots of noodles and couldn’t untangle my headlamp). If I simply stuck to the same times I would be 11 minutes in front of the average 14 hour runner. Now I just need to find another 80 minutes! Let me put it this way- I’m pretty sure I am on track for a PB finish. A half hour under my PB of 15:28 would not be surprising. Getting those extras to go under 14 hours is going to be the fight of my life, but let’s see if I can do it!

North Face 100 Nutrition Plan & Drop Bags 2015

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

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

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

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……….

List of North Face 100 Training Runs 2015

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)

Hoka One One Mafate Speed Review

Shoe porn, stolen directly from the Hoka website

Shoe porn, stolen directly from the Hoka website

I’ve never done a shoe review before, so please excuse me if some of this doesn’t sound ‘right’. I do however hope it is all ‘correct’!

The shoes were kindly supplied by Northside Runners, they didn’t ask me to write a review but I thought it would be cool since they’ve been so nice to me. Also just because I have a wall full of Hokas don’t think I’m incapable of being brutally honest- I’m really just trying to be impartial, and yes some of it may be uncomplimentary.

But not this time!

The Great North Walk 100s held on the weekend of 13-14 September this year are billed as ‘Australia’s toughest trail races’ and I don’t know if that is true, but the 100km (actually 104km) and the 100 miler (actually 108 miles or about 175km) are pretty damn tough. The trail goes through some beautiful but very unforgiving country, and towards the end there’s  lots of sandstone rocks which can shred shoes and the sheer distance can make mincemeat out of your feet.

It had rained a fair bit before this race and I knew that I needed loads of grip as the trail was likely to be very muddy in parts. As I contemplated the shoe wall I realised that both pairs of Stinsons were getting a bit flat on the bottom and the Mafate 2’s that I had bought cheap last year were just a touch too small for such a long distance race (I’d worn them on the Larapinta and had lasted 3 days before switching to the Stinsons). Obviously the answer was more shoes (as Imelda herself would say)!

I spoke with Michael Delgarno and suggested the Mafate Speeds or the Altra Olympus as I really like a wide toe box, but his advice was to go with the Hokas because the Altra is a zero drop shoe and would require a bit of adaption. He didn’t bat an eyelid when I suggested I wanted to wear brand new shoes for a 108 mile run, good man. It also meant that I would be safe from Roger Hanneys voodoo dolls, at least for a while…….

They ordered in a size 11 and size 11.5, and when I went in to collect them it was immediately obvious that the 11.5 were the winner. Nice and roomy down front and possibly a little less wide than I would like, but these are currently the widest shoe in the Hoka range. I also treated myself to a new pair of Injinji Trail 2.0 socks for the adventure.

So, how did they go? They felt awesome. I’ve never had so much confidence flying down muddy tracks or climbing up ascents with dodgy grip. More than once I was saved from getting wet feet simply because the foam is so high- as I sank into the mud the water couldn’t get into the upper!

Hoka Mafate Speed- slightly used by one old lady on a Saturday and late into Sunday

Hoka Mafate Speed- slightly used by one old lady on a Saturday and late into Sunday

They did bleed a bit of colour on to my feet, I looked like I had bruised feet after the run. And it took me a couple of goes to get the tongue settled on top of my left foot- it had a crease in it. However this is probably just a symptom of being a new shoe.

And yes, I did have to stop and tape up my little toe, which was bashing against the side of the shoe. Relief came immediately but I’m not marking the shoes down because of that- if I’d been sensible I would have taped the little toes before wearing them for such a long race. There is such a thing as being TOO cocky!

The ride is a lot harder than the Bondi’s, somewhat surprising for a shoe that unashamedly rocks the maximal look. But with a good pair of socks they feel like weapons ready to go to war with the trail. I wanted to compare with something different so I strapped on a pair of Salomon Speedcross 3’s and headed out for a little run this morning. The tongue felt enormous and it took my feet a little while to get used to them however I’d definitely put it like this- Speedcross is a good alternative for any fast gnarly run under about 45km, and the Mafates for anything else.

At the end of the race they still looked 7/10, which is better than I could say for the rest of my body. They have a small hole in the top of the left shoe- I must have dragged it on some rocks. A bit disappointing however not a big deal. They look great for shoes that are nearly 30% through their working life after one race, I think they will last really well. The grip is extraordinary, I think I might be the only runner who didn’t come close to falling over in this race, yes there were some epic spills! OK smartarse, I’m aware that 7/10 and ‘30% of their working life’ doesn’t really inspire confidence, however if I would wash the shoes (or at least rub the dirt and sand off) they’d be an 8/10. Humph.

Now if you think I’m being a bit down on these shoes, let’s take a step back and look at the facts- they had enough cushioning to enable me to complete a 175km run with very few issues. The only blisters I got were in places where I forgot to lube my feet. Yeah, I’m that dumb. They stopped me from sliding around like 90% of the field and prevented me from getting wet feet more than once. They didn’t get too hot, and the terrain didn’t chew them up as much as expected. I’m a fan.

These are not perfect- I would still like 1-2mm more width in the toe box, and perhaps a more hole resistant toe cover, but they get very close. If you need some gnarly trail shoes, you should consider these. I’m actually looking forward to using them at Hume & Hovell.

Larapinta Trail

 

The End- Just near the Old Telegraph Station

The End-  near the Old Telegraph Station


The Plan
To walk/ run across the 223km (plus some side trips) Larapinta Trail in the West MacDonnell Ranges, Northern Territory in 6 days. This is normally a 12-24 day walk according to the NT government.

The Players
Garry & Janet Tapper and grand daughter Tia- Our hosts for the week. These guys transported our gear, cooked our food and didn’t mention how much we stank.

Jane Trumper (Small)- Needs no introduction, but it was Jane who invited a few friends to share the adventure

Andy Bowen (Mumbles)- The man in the red lycra did much of the logistics, and photobombed us at every opportunity

Andy Hewat (Whippet)- Amongst many records, Andy has the fastest unsupported traverse of the ~1200km Bibbulmun Track.

Andy Hooten (Hoots)- Now do you see why we have nicknames? 3 Andy’s became quite confusing. Hoots is a workmate of Jane’s and this was to be his (and my) first expedition of this type. We hope it won’t be our last.

Kieron Blackmore (KB)- Another man with impressive running credentials, KB brought a soft Irish lilt to balance the noisy Aussies.

Dave Graham (Dark Horse Dave)- A well known ultra runner, adventurer and all round over achiever, DH Dave could tell you what he does for work, but then he’d have to kill you…..

Wayne Gregory (Blue Dog)- Blue Dog injects the fun into every situation despite having some seriously impressive running credentials. Believe me, you want this guy on your team every time.

….. and little old me, so now you can see why I was a bit worried that my middle of the pack, never runs very fast habits might get me into trouble during this trip. I should probably have been more worried about cirrhosis of the liver…….

KB, Mumbles, Hoots, Small, Dark Horse, Whippet, Kaos, Blue Dog

Kieron, Mumbles, Hoots, Small, Dark Horse, Whippet, Kaos, Blue Dog

Day Minus 1- (Friday)

I arrived at 12:30pm intending to have a look around Alice Springs and sleep in a hotel before meeting the others for Day 1. Instead Jane met me with out host Garry and we went into town to get some supplies, and then out to the Big 4 Caravan Park just outside town. We went out to dinner at the Outback Steakhouse and I met Janet, Garry’s partner and Tia her grand daughter both of whom would be accompanying us on the trip.

 

Day 0 (Saturday)

The plan was to arrive at the beginning of the trail and go up to Mt Sonder to watch the sunset. Unfortunately the transport gods conspired against us.

 

Dark Horse Dave makes ascending mountains look easy

Dark Horse Dave makes ascending mountains look easy

Dave who was coming from Canberra had joined his flight on time and circled Sydney but unfortunately couldn’t land because of fog. So he landed back in Canberra. So frustrating. The others also joined their flight on time but a piece metal fell from their plane causing them to be stuck on the tarmac for some time while an engineers report was done- very encouraging! It mustn’t have been an important piece of metal because they all landed in Alice Springs an hour late, so we were only ready around 4:30pm. The only takers for the trip up to Mt Sonder were all the fast guys so I declined, particularly as I didn’t think they would make the summit by sundown! This put me 20km behind my expected distance before we even started, so I had to evaluate whether I really wanted to attempt to do 300km in the week as planned…..

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I kind of imagined running through the desert to be kind of featureless. And kind of flat. Epic fail on both counts

Jane couldn’t go as she was suffering from some sort of food poisoning, earning her the nickname Ebola Jane. So for days I had this song going through my head.

 

Day 1 – Redbank to Ormiston Gorge (Sunday)

After a fairly easy first few km, running through lots of dry creek beds, fairly big rise, running through valleys and across a small billabong – these things must be raging torrents when there is loads of water! About 5km from the end, Dave Graham came running the other way- poetry in motion! After flying back to Canberra, the plane was refueled, and then back to Sydney. He’s missed the flight to Alice Springs by a few hours. Qantas paid for his accommodation at the Airport, then on Sunday he was routed back to Melbourne then on to Alice Springs- how is that for complicated!

Howling at the moon did not make the hills smaller

Arriving Ormiston Gorge at about 3pm we set up our tents and discovered that there was a kiosk, hot showers! We celebrated by ordering $250 worth of pizzas from the kiosk and had a great meal with some great friends. Apparently Nick from the Ormiston gorge Café makes the best iced coffee in the world…… After dinner Janet came across and said that she’d just found the contents of her purse strewn all over the ground- we raced back to the campsite thinking that there had been a thief. The truth was stranger- while we’d been enjoying our pizza a dingo had come into camp looking for food. It had found the licorice bullets in Janets bag and taken off with them! Even worse, in the morning we discovered that the little buggers had taken the hot chocolate. This was a disaster for some of the runners and crew!

 

Day 2 Ormiston Gorge to Serpentine Chalet Dam (Monday)

I got up, fed, watered and headed out on the Pound Trail with Jane and Blue Dog. We had an epic run on a circular track around Ormiston Gorge, getting wet towards the end when we had to wade through some freezing cold, black brackish water. Then it was off into the 28km stage into Serpentine Chalet Dam. What an amazing mixture of easy trail, epic climbs, death defying descents, lush valleys. It’s just amazing to be in a steep gorge, clambering over boulders and marveling at the power and majesty of nature. At one stage we arrived at nearly 1000m and ran along the spine of a massive hill, the views were epic in every direction

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The camp at Serpentine Chalet Dam. We did not see a dam, or a chalet, nor anything resembling a serpentine….

It was quite rough after that, loads of gnarly river beds, ankle snapping rocks and undulating hills, clambering through the saddles between valleys etc.

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Day 3 Serpentine Chalet Dam to Ellery Creek (Tuesday)

We rose early and started at first light. 1.5km from the campsite was a toilet, so I made good use of it because it actually had paper and a manual flush system. Had I gone that far off the grid that toilet paper was a sign of luxury? In a word, yes. It was an easy day- 28-30km so I was looking forward to finishing early and doing nothing for a few hours. Of course this meant that we were making great time until the halfway fill up point and Serpentine Canyon. What a beautiful place- and then we came to a series of decent climbs. No big problem, except the high iron content meant that other bits would erode away, leaving extremely sharp, gnarly rocks to clamber over. You really felt you could not safely use your hand to help you over the climbs. Progress slowed to a crawl, and luckily the sun wasn’t too hot. However it was starting to sting the sunburn that I’d developed on day 1. Dave was bombing a descent and scared some tourists, looks like they scared him back because he turned his ankle. Whippet also had a stack and got a face full of spinifex grass needles

We got into camp at about 1:30pm and straight down to Ellery Creek, another superb waterhole- with freezing cold water!

Tents up, gear packed for the next day and burritos for dinner, just tired enough and deeply happy. That was a great day.

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Old naked men hanging around a pool- be very afraid

Day 4 Ellery Creek to Hugh Gorge (Wednesday)

A few people were disturbed overnight by a crying baby in a camper ‘where’s a dingo when you need one?’

Up little bit later this morning because it is an easy day. Funny how quickly you can get to thinking that a 31km, 6 hour run is easy….. however we knew that this section was not technical, and sure enough we were spoiled with some great running. I spent most of the day running by myself, which gave me a lot of time to think. About nothing really, and it was truly great fun. The trail was well marked, and as we get closer to Alice Springs there’s a bit more foot traffic. OK we saw 5 people today- that’s not heaps, but in the past few days we would come across valleys where we could see for tens of kilometres and know that we were the only ones there. It really does make you feel quite insignificant, but also very grateful to be able to experience it. Getting into camp before 1pm was a bonus, I even got an afternoon nap! Dave had another stack today, lost some skin on his knee and hand, that might slow him down a bit! Dinner was sweet and sour chicken followed by damper with dried fruit- Lots of excited talk around the campfire at night- apparently there is a kiosk at the next stop- with showers!

We’ll probably miss the kiosk opening hours because we will be doing 2 sections marked as ‘very hard’ (walkers estimated time is 19 hours), but I am starting to smell, and not in a good way.

Saddle up boys (and girl) for tomorrow we bathe!

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Day 5- Ellery Creek to Standley Chasm (Thursday)

We knew today would be challenging so we rose early and planned to leave by 6:30am. Blue Dog and Jane set of at 6:30am on the dot and I managed to finish faffing about a few minutes later and left with Dark Horse Dave. He’s a very easy guy to talk to and we passed a pleasant hour or so bombing through chasms on the creek bed until we ran into Blue Dog and Jane. I was thinking at this stage that Dave would run off into the distance and the other two would be too strong for me however we all spent the rest of the day together. What a day. There was only a couple of km of running in the whole day- loads of creek beds, some with huge boulders to scramble over. If you’d shown me the climbs and descents we’d have to make beforehand I would have freaked out, so I guess it’s kind of lucky that I hadn’t spent too much time looking at the trail beforehand. Massive climbs up to extremely sharp ridgelines which we would run across with freezing wind trying to blow us off. We pretty much followed the highest ridges and then crossed saddles until it was time to climb down into Standley Chasm. Walkers were expected to take 19 hours to complete these 2 sections and we had a fairly easy time doing it in 7:47. And the kiosk was still open when we arrived!

 

We all had a wood fired hot shower, bought some cold drinks. I may have accidentally inhaled a pie and a sausage roll before dinner, which was a lovely pasta dish with curry. The cafe kindly put out a whole heap of firewood so we spent a pleasant few hours after dinner on the patio of the closed café with a big roaring fire.

 

Day 6 Ellery Creek to Simpsons Gap (Friday)

Today had an option to go the high or low road. Naturally because we lack a full set of brain cells we chose the high road. The result was me wanting to cry because my legs hurt so much from the previous days, and on all fours trying to ascend to a ridgeline in icy wind while planning some more self harm. Yes more. The second stage of 25km was a very pleasant surprise, mostly flattish and undulating. I walked most of it with Blue Dog because my legs were rudely reminding me of overreaching my ability. We spent a pleasant few hours in each others company, not much conversation except our bums having an interesting conversation, and subsequent scores out of ten. Don’t judge me, you’ve done it too…..

Unfortunately we were unable to camp at Simpsons Gap so we were all ferried in to the caravan park in Alice Springs. You know when that means- showers! We may also have diverted via the bottle shop for some essential supplies. And yes, our campsite looked like the scene of an alcoholic festival the next morning. Ah, hangover, my old friend

 

Of course we stashed all the empties outside Hoot's tent.....

Of course we stashed all the empties outside Hoot’s tent…..

 

Day 7 Simpsons Gap to Telegraph Station (Saturday- finish)

For the final 25km we went back out to Simpsons Gap and started at 7:30, expecting to take about 4 hours for the final push into town. I was very lucky and was able to run the whole thing with Jane, Andy Bowen, Dave and Blue Dog. I let them go a few times, intending to just run by myself and enjoy the trail, but somehow always found myself at the back of their pack again. Halfway through we met Kay Haarsma, a family friend and former orienteering coach of my wife’s. She is a great adventurer, in fact the last time I saw her was close to Charlotte Pass when I was pacing Jane for Coast to Kosci. I was so tired then I could barely speak, and of course this time I didn’t recognize her- it’s kind of disconcerting to meet someone you actually know in the middle of nowhere- let alone twice! At the end we went into the kiosk for food and drink and waited for the final 2 runners, then it was over. A quick trip back to camp and then to the pub! Several schooners later we went to pick up our race packs for the marathon on Sunday and then off to dinner at the camp ground courtesy of Dominos delivery…. And yes, once again the campground looked like a bunch of alcoholic unsupervised teenagers had taken up residence.

Random meeting with Kay Haarsma

Random meeting with Kay Haarsma

So how was the experience? I learned a lot. It was bloody freezing every night, and a couple of times I did not tighten the valve on my Thermarest enough, so I’d wake up in the middle of the night cold, uncomfortable and with my bum on the ground. I learned that I can do without things, even FaceBook. I learned that running by yourself can be very Zen.

No shit, Sherlock

No shit Sherlock

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Statistics

8558m of climbing on the trail

97m of climbing on the marathon

282.4km total for the week

3 showers

Before run
74.1kg, 8.9% body fat

One day after run
73.6kg, 7.3% body fat

Two days after run
73.0kg, 6.8% body fat

Three days after run
72.6kg, 7% body fat

Yes, there was a sting in the tail- some lovely person discovered that the day we were meant to leave was the Alice Springs Running Festival, so most of us did the marathon before hopping on a plane home. Story here

Seretide- Drugs in Sport!

I’ve been trying to figure out what might be wrong with me for a while (no, not mentally). Whenever I run up a hill, there comes a point at which my whole body gives up and I start gasping and heaving. Yeah, OK smartarse, you think this is normal- but I’m famous within the club for sounding like a freight train when running. Do you know 100 people who can tell when you’re behind them just from the sound of your desperate breaths? I do.

I’ve spoken to coaches, doctors etc and nobody could tell me why I suffer so much when compared to others in my age, weight and fitness range. The problem is that most people think you’re either unfit or simply whinging and looking for a quick fix. Almost nobody accepts that there is a real problem, and no one takes it seriously…….

Then one night I got to the top of a hill, and while I was begging the oxygen Gods to gift me with gas a voice behind me said ‘I used to be like that!’

A couple of hundred metres later (when I could talk again) I was speaking with a new club member, who told me that she had suffered with breathing issues and had been prescribed Seretide for her lungs, and now she had ‘Olympic lungs!’. Sure enough, she’s a great runner. And maybe, just maybe I had an answer to that question that had been bugging me for 4 years.

Decision time. I had to sit down and ask myself

1. Do you want this? You may have to take it every day forever
2. Do you want it because it will help you to run faster?
3. Or do you want it so you can be normal?

Truly I wasn’t convinced that I wanted it, but I knew the answer to the other questions. I’ve not had a bad asthma attack since I was a teenager but I do get EIA- exercise induced asthma, and anything to control that would be a good thing. Do I want it because I want to be the next Lance Armstrong? Nope- I don’t have much competitive drive in running. I do it because of the people, not to win. I WOULD like to be the best I can be without drugs, but I’d also like to be normal. Have a normal VO2 Max, normal lung function, I don’t need or want to compete with the big boys.

I can run ok on the flat, I’m also ok on downhill. I’ve worked my arse off (literally) to get the fitness I currently have, but the big hole in my ability is in climbing hills. It would be so nice to make the top of a hill without thinking I’m going to bust a valve…….

So I went to a local medical centre, spoke to whoever was on duty, and she flat out refused to even consider giving me the drug. Why? Well, I managed to get fit without dying, and Ventolin adequately controls my EIA so I’m shit outta luck. She described to me the 4 stages of asthma control- Ventolin is stage 1 and Seretide is stage 3, so I needed to be a lot more needy to qualify.

Interestingly she did not give me a peak flow test, but I suppose that might be a bit redundant since I’m now reasonably fit. It’s kind of ironic that all this work I’ve done could somehow have disqualified me from getting a drug that would help!

Now I could ‘game the system’ by getting a script online, but I’m content to let a health professional decide what I should and should not do. Maybe one day I will care enough to seek out a sports doctor to discuss, but right now the answer is going to stay ‘no’. Also I’m not keen to use my body as a pincushion like this cyclist.

But here’s the bottom line- I’m deeply happy that I seem to have found an answer to an old problem. In a lot of ways that’s nearly as good as being prescribed the cure. I wasn’t sure I wanted to take a steroid drug for the rest of my life, so I don’t have to make that decision.

It would have been nice to find out if that truly was the answer, but for now I will try to figure out if it’s better to train without Ventolin and race with it, or if I should both train and race with it. If you know please tell me!

UPDATE- After posting this on FaceBook, I had a bunch of responses that added a lot more information and perhaps will allow me to express myself a bit better. Here’s a summary (names removed)-

– I didn’t express this very well. I haven’t had a genuine (non EIA) asthma attack for years, but I was a very sick child. I probably would not have survived childhood if not for Ventolin. I’ve been training without Ventolin and would have a few puffs before a race to stop the tightness in my chest. The doctor who advised against Seretide suggested I should use Ventolin whenever I like and definitely use it during training. I have had it before a couple of training runs but it seems to be losing its effectiveness, or perhaps I am becoming habituated to it, which I really don’t want. When I was a kid using the powdered version I would get immediate relief, not so much now- are the dosages smaller than 30 years ago? Don’t know. Last night I forgot to have Ventolin before a pretty tough session and I was gasping all over the place, it was quite ugly- I was definitely WORSE than normal, but it was quite cold so that could have contributed. So in summary I have more work to do- I need to find out the best way to mange what is happening. I don’t qualify for Seretide which is fine, but managing what is happening with the Ventolin is not working well.

Bottom line- I’m not managing my symptoms very well, and need to develop a better plan

Comments from others- There are a lot more people with asthma than I might have guessed, it was great to get some feedback from them. One brave soul admitted that climbing hills might not have been an asthma problem but an anxiety issue which perhaps could be addressed with cognitive therapy. Very interesting.

A couple of people described the feeling that I have been getting and absolutely nailed it. So it does look like I am finally getting closer to some answers- thank you contributors!

Two people suggested Buteyko therapy which is a training method for breathing said to help asthmatics. I doubt that I’ll be able to do this though because ‘Strictly nasal breathing during physical exercise is another key element of the Buteyko method’. The scientific evidence on this that there is no demonstrable benefit, however someone I very much respect said he had seen it work on someone with quite bad asthma, will investigate. The Wikipedia article also mentioned that this method is good for controlling anxiety and may reduce the number and severity of asthma attacks by reducing stress.

Of those that said they had been prescribed Seretide, almost all said that they did not take it as directed- the fact sheet for the drug says that it is a preventative and thus should be taken every day. And yet most users try not to use it this way because of the side effects of the steroid preparation.

 

The North Face 100 2014- The Actual Running Bit

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.

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.

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!

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- 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 last year 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 246km) 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 you mantra. You’ll see this one all over the internet, but mine 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.