HOW BEST TO OPTIMISE YOUR TRAINING

Well, it has been a long time between posts and something I plan on rectifying.  Someone once said to me that we all make time for the things we want to do!

A question I get asked a lot in clinical practice is “How do I get the best out of my training in order to achieve my goals?” or words to that effect.  So I thought I would attempt to shed some light on the topic of “training optimisation” especially given the endurance trail running season is upon us.  So I have penned some thoughts with long distance trail running in mind, however the principles can be applied to other distance and other sports.  Here are some variables to take into consideration.

DISTANCE

www.nutrs.com.au  best running group around!

How long is the event and how should I go about preparing for it?  A general rule of thumb is to aim to cover the distance of the event in one week’s worth of training.  Ie:  100km race; reach 100km of training the week approximately 3-4weeks out from race day.  Periodisation of training needs to implemented in order to gradually build to these levels without succumbing to injury or illness.  For example:  use 4 week cycles to build up distance and time on your feet progressively over 3 weeks, followed by a recovery week similar in distance/time to the initial 1^st or 2^nd week of that macro cycle.  Start conservatively, build gradually and hasten slowly. 

TIME ON FEET

How long will the event take me to complete?  Aim to spend up to 50% of this time on your feet in training in one session at a pace slower than what you will be competing at.  This allows for hydration and nutrition plans to be tried and tested, develops mental toughness and preparedness and allows for the musculoskeletal system to harden and adapt to training.  This needs to be at sub-threshold levels….long, slow and steady conversational pace.  This pace is important so that the system isn’t stressed or over-reached.  Allow time for recovery before the next session and ensure that the next training session isn't hard or fast.  

PACE

Take the time to enjoy and breathe!

Ensure that your training program adequately trains the aerobic system.  This can’t be stressed enough.  This is the foundation upon which the all physiological systems of the body depend upon for long distance events.  Long, slow, sub-threshold training should be the cornerstone of your training.  Once a solid grounded base has been achieved over at least 8 weeks (at least 2 macro-cycles) only then should specific higher heart-rate sessions be included and only then for sessions strategically positioned into the training program.  This allows for adequate time to recover from harder sessions and prevent any injuries.

TERRAIN

Local Noosa Trails

What type of surface/terrain will I be running on? Technical single track, wide fire trail, mountain goat ascents/descents, road, stairs.   Attempt to mimic this in training as much as possible in order to prepare the legs for what will be required.  If a large portion of the course is technical, then this requires a specific skill set that needs to be trained prior to event day.

TOTAL ASCENT/DESCENT

Mt Solitary in the Blue Mountains is a popular training ground 

If your event has 4000m of ascent gain over 100km, then training needs to simulate this; e.g: broken down into 400m+ of ascent over 10km.  Practice different methods of ascent to mimic your climbing of these ascents during your race.  How you ascend and desend early on will vary later on in an event when you are tired and fatigued.  This is particularly important for ultra-events where power-hiking steep uphills will be required and often this is something we often don’t practice enough in training.

ENVIRONMENTAL CONDITIONS

Aim to train in environmental conditions similar to race day.  Often this is not possible when travelling interstate/internationally, so aim for training in the coolest/warmest parts of the day to simulate your race environment.  Be prepared with your hydration, nutrition and electrolyte needs ahead of time.  Also plan to arrive in your race destination with plenty of time to acclimatise.  A general rule of thumb for events at elevation is to allow at least 1 day for every 1000ft of elevation above sea level.  Expose yourself to the elements on arrival in your race destination and allow the body to adjust.  You need to get out and move in the new environmental conditions and not just sit at the nearest café!  This assists with acclimatization physiologically but also allows you to test the adequacy of any gear specifically required for an event in a unique environment.

RECOVERY

“One can not underestimate the power of rest”. This probably deserves blog of its own.  Recovery should be the cornerstone of every training program.  Physiological changes and adaptations to training can only occur when the body is allowed to rest.  Recovery and rest can take different forms and there is a large body of evidence to support active recovery such as: light aerobic activity different to that usually trained.  Recovery also is largely influenced by nutrition and hydration strategies, musculoskeletal strategies (physiotherapy, massage, acupuncture etc) and sleep! Finding the right combination for you is as much and art as it is science.

So, there are some areas to consider when planning your training program for your upcoming event.  

Enjoy those trails, enjoy your training and remember "Mistakes are proof you are trying" Anon

TNF100 2014

Summer training with B-Dog

Well….it has been sometime since I last posted….life gets busy with all the usual things, especially when you add in preparing for an ultra-marathon!  My plan for this year was to run the 50km event at TNF with my cyclist husband.  As it would happen, he became quite unwell and hadn't been able to train at all and the best option would be to sell his entry.  I decided that if he wasn't going to do the 50km then I would transfer up to the 100km now that there was a chief cook, strapper and babysitter available!!

My training had been on track with decent progressions in distance and elevation with only some minor 'niggles' to nurse along…until….2-3 weeks prior to the event I tripped over an inconsequential tree root whilst running home in the dark (yes.i did have a headlamp on!).  Whilst there was some initial discomfort, I was able to run another 5km home.  A couple of days later, running was not at all possible.  Anterior knee pain pulled me up.  Usual treatment ensued with not much change in my ability to train…..in fact, no running at all.  I had some diagnostics performed at short notice (fortunately my local radiologist is also an ultra-runner!) Results were encouraging, showing only grade 1 patellar tendon strain and mild infrapatella bursitis.  I continued treatment and resumed light training, but still had a lot of pain on running…not all that encouraging when about a week out from race day :Z

Another round of treatment 

In the week leading up to race day I did a lot of walking, hiking and shorter jogs in the Blue Mountains to test the legs.  I started to feel more confident in actually standing on the start line by the Thursday before.  I had spent some time contemplating whether to start. I didn't want to be a liability to the race organisers nor any of their staff by getting myself into a situation that I couldn't safely get out of, nor compromise anyone else's safety for that matter.   Having done this event 4 times previously, I knew the course well.  I decided that I would give it a go and mitigate any risk, take one checkpoint at a time and remain in phone contact.

Lucky 537 :(

Decision made…..race day arrives and off I go in wave 4.  Quite tentative and easy to keep the load on the legs nice and light.  Bitumen section completed and down Furber stairs we go.  Legs feeling relatively good.  I clamber over the landslide and make my way around to Golden Stairs whilst trying hard to reign in my forward motion! Up Golden I go and I make a point of staying behind some slower less confident runners.  It was good to keep my breathing contained but frustrating at working at an uncomfortable pace.   I went through CP1 feeling great…I felt really good metabolically.  no nausea,

At race start in my PJ's to keep the sore legs warm!

no vomitting, no shrek hands, no cramps like last year.…YAY!! .My hamstring had started to tighten somewhat but in true Physio fashion I ignored it….or at least tried to.  Fast forward 10km along Narrowneck….patellar tendon/hamstring/adductor not happy at all…..then….nek minit….bang….there goes the hamstring in a big way.  There is no ignoring things now…..can't run, can't walk.  I spent some time weighing up my options and attempting some form of self treatment but to no avail.

There is never a time where there is an easy decision in climbing into the 'Wagon of Shame', getting transported back to race base and signing the paperwork to withdraw.  It is a hard pill to swallow after all the hours, the miles, the early starts hours before the sun rise, the missed social occasions and all the other sacrifices that are made not only by me but also my family in helping me achieve my goals.  It is never easy….for anyone.  I was devastated and very disappointed in falling way short of my expectations and I only held it together until my amazing, wonderful family met me in the medical tent with kisses, cuddles and a beautiful bunch of flowers.  I felt so undeserving, so humiliated and so unworthy of anything.  But there they

Flowers from my amazing family xx

were….holding me and soothing away all of the negative feelings and putting things into perspective…..that standing on the starting line willing to give it a go was the most important thing for my children to see.  This was my moment of clarity.  Be strong, stand tall and get back out there.

Guy Holloway getting butt rub!

So, I got changed, bandaged a bunch of ice packs to my leg and off we limped to the checkpoints.   I had a lot of friends competing and wanted to cheer them on and support them in any way I could.  We followed them from CP 3,4,5 until nearly 12am!  What an inspiration they were……Guy Holloway and Frank Falappi…you both were hero's of the day.  Thank you for letting me be part of your journey…..you both bought tears to my eyes on more than one occasion (and not just when I had to put my hands down your pants Guy and trigger point your butt!!).  Ian Rowe….for a TNF virgin…you handled yourself like a pro!  Fantastic effort!  Adam Connor….you are an amazing competitor and you give so much to so many people. You set the standard for all trail runners.  Marina Brun-Smits….you are the most
admirable lady and you set the bar for what I aspire to.  Thank you for the beautiful hugs along the way.  Andy Bowen….what a checkpoint, grim sweeper leader!!  There are many people who owe their completion to you…you are one mean negotiator!!

Grim Sweeper Andy Bowen! What a sight!!

Although my run didn't go to plan, I am forever grateful that I could be part of the TNF journey for so many people.  Sometimes we need a change in focus to gain perspective on the important things. Now…to plan for the next one!

POST EVENT RECOVERY

2 weeks after the event that was TNF100, I've had some time to reflect on what worked and what worked didn't.  But instead of  lamenting over the 'what-ifs',  I've been focusing on how to best facilitate my recovery.  

After having several days of feeling very much below par,  I had some blood tests and a general check up performed five days post race.  At this stage I was concerned about my kidney function as I was still more than 5% above my race starting weight and had notable peripheral oedema. I also had investigations into gastric ulceration as race day nausea and reflux hadn't settled.  As an athlete and a Health Professional, I am acutely aware of the impact of ibuprofen on kidney/renal function and gastric ulceration and refuse to take anything in the NSAID family of pharmaceuticals pre/during/post race or at all.  Another consideration is that paracetamol metabolism is undertaken primarily in the liver, so I also avoid this group of drugs as well.

General systemic check showed normal BP for me (110/50) and HR 55 with normal rhythm.  During the event I had several episodes of SVT (HR: 180) that lasted for around a minute and gradually reduced with a gentle carotid rub, so a normal rate and rhythm was good news.   The results of my blood tests came back with surprising results.  All electrolytes, vitamin D and B6/B12 (specifically), calcium and iron levels were normal (good news considering a near vegan diet!).  Kidney function was normal and in fact, optimal.  No evidence of gastric ulceration either. The outliers were my liver enzymes, with nearly all being elevated above normal.  

I've done some empirical and anecdotal research since being given these results and have found elevated LFT's seem to be present in some athletes following long distance events and also after high intensity events.  The liver seems to be bombarded with toxic by-products of extreme exercise such as skeletal muscle breakdown (rhabdomyolysis) and lactic acid and is unable to process and metabolise these toxins effectively.  Not only is the liver trying to keep processing and suppling energy to the working muscle, it also having to deal with becoming loaded with toxic by-products.  The end result is liver dysfunction. (most notable causes of liver enzyme dysfunction is infection, obstruction, cirrhosis, fatty infiltration, myocardial stress, medication use, alcohol abuse and skeletal muscle trauma).  So, given this, the most likely culprit is racing induced muscle trauma.  

The Liver: time to pay more attention to this vital organ

However, I, along with over 30% of surveyed TNF2013 respondents (www.ultra168.com) used Hammer nutrition as their primary source of race day nutrition.  I was one of those respondents.  These products worked well in training with my GIT tolerating them very well.  Race day was another story though!!  On searching the USA Hammer Nutrition website, a marathon athlete posted having raised LTF's post event and thought that there may have been a link to the products being used.  He ceased the Hammer products, had bloods performed and his LFT's returned to normal levels.  As a trial he recommenced the products and had further blood tests performed and ....voila....a return to elevated LFT levels.  Co-incidence? Maybe.  Admittedly, one case does not mean the results are the same as a double-blind ramdomised controlled trial.  But in my case....definitely food for thought.

Specific recommendations for liver recovery:

• No alcohol 
• Review/cessation of  medicines, supplements
• Nutrition for optimal liver function: broccoli, kale, apples, beets, garlic, cauliflower
• Specific liver herb: milk thistle
• Low grade, low level exercise only:  so as to not cause skeletal muscle trauma (I did see that the recommendation by Hammer Nutrition was for 6 weeks complete rest for the above mentioned athlete and then re-test)...that length of rest is probably not going to happen in my case :-P
• implement the above and see what the repeat bloods show.

Lessons Learned:

• Listen to what your body is telling you during racing...it won't the same as in training
• Act early in making changes to hydration, nutrition, pace and nervousness levels
• Don't persist with what's not working
• Have more fun with running!!
• Hindsight is a wonderful thing!!!

Mummy and Maddi being bears in the woods at a local running event!

“Struggling and suffering are the essence of a life worth living. If you're not pushing yourself beyond the comfort zone, if you're not demanding more from yourself - expanding and learning as you go - you're choosing a numb existence. You're denying yourself an extraordinary trip.” 
― Dean Karnazes, Ultramarathon Man: Confessions of an All-Night Runner

The North Face 2013: The race that never was

Well, it's been a while since I posted but here is my recent race report

Entering the 2013 event in December 2012 was done whilst recovering from an acute injury to my plantar fascia....my chances of getting to the start line at that stage were rather slim....but I was up for the challenge of just getting to the start line as prepared as I could be.  The road to recovery from this injury proved to be one of the most difficult I've yet to overcome.  For anyone with PF issues, you'll know what I am taking about!  For the better part of two months, I was unable to run more than 5km without pain, let alone run down steep technical descents or stairs or long distances 

So, my ever loving and tolerant husband bought me a mountain bike.  I was off and riding! I learned a new skill, had quite a few stacks along the way and even entered a couple of 6hr and 100km events and had a ball in the process.  It took the focus away from running and changed my approach to training whilst allowing my foot the chance to recover. I even podiumed in each of these MTB races; much to my amazement! 

First ever MTB race..first ever time in cleats!

By February, I progressively started to reload my foot on the trails....pain free going up but still painful coming down.  Perseverance paid off and I started to feel more confident and happy in the knowledge that I was more and more likely to toe the start line.  My foot was coping with longer 30-40km runs and was happy doing 'recovery' run of similar distances the following day.  I was able to put in some decent 100km weeks without any significant change in my foot symptoms and even ran a road half for fun! In the past I've struggled with gut issues (nausea, vomiting, bowel frequency) particularly in TNF.  Training was going well with none (or very little) of these issues (I live in the heat and humidity and the coldest we get is 20deg!).  Late March I spent 4 days with my wonderful friend Jaci Richards training in the Blue Mountains.  My foot and gut coped exceptionally well and I put in some big days on the trails and the punishing climbs.  Confidence in starting TNF and performing better than previously was now at an all time high compared to 4months prior. 

Training on Golden Stairs

As with all ultra-runners, juggling the balls of daily life is a constant.  Sometimes the focus on training has to shift, and this occurred in the last month leading up to race day.  My business seemed to be in a tailspin with significant staffing issues that didn't resolve quickly.  My stress levels were particularly high and in normal situations running would alleviate this. But working 12-14hour days and then dedicating time to family and children, didn't leave me with any.  The challenges were certainly coming my way. "You can only do what you can only do" but it seemed that everyone else's needs were coming before mine, right at a time where I should have been prioritizing my needs first. But, like all things, the ebb and flow of life changed and I was finally en route with my family to the Blue Mountains a week before the event.

Arriving in the mountains was a relief...a relief to leave everything behind and to be able to re-group, recover and prepare. Also more importantly, it was a chance to reconnect with my beautiful husband and children.  We walked holding hands, gave each other lots of love and attention and spent that valuable time together that binds us as a watertight unit.

My beautiful little man

Support crew captain! x

Race start with my amazing support daughter xx

Race day arrived. I slept over 7hrs the night before and felt calm and at ease; markedly different to years gone by.  I ate an early breakfast, drank fluids, got ready, dressed the kids and off we went to Leura before daylight! All was going well until the repeated toilet visits....oh no......lucky for gastro-stops!  Race briefing over and before I knew it, it was on the start line in start wave 3.  I had a nice smooth start with minimal bottle necking and made my way long the course.  I was eagerly awaiting my family along the course and was greeted with loud cheers from my kids!  We descended into the Leura forest and made our way around toward the base of the Golden Stairs.  I found a nice easy rhythm. Drank regularly and stayed on top of my calorie and electrolyte input.  I felt good and happy with the early pace.  Once on the Golden stairs, I took it nice and steady and didn't push myself.  I arrived at the top feeling as though I could have run up!  Once on Narrowneck, the cool wind started to make itself known.  I started to get very sore arms/forearms despite still being in my Icebreaker.  My hands were also really cold and started to cramp, so out came the gloves again. I refilled my water at the CP and decided to keep moving so as to not get cold...my nemesis!!  I found a nice pace again but hand cramps became worse.  I started to get quite stiff in my lateral upper calf; quite unusual.  I tried to take in the majestic views.  

I was in a reasonable head space at this time and was just keeping CP2 as my focus and not let the enormity of the task become overwhelming.  I struck up a conversation with a fellow runner who previously used to live near me...there is really only 3 degrees of separation! We had some great conversations along the way and shared similarities with our work. 
Once down the ladders, I started to have further problems with my left calf and the cramps in my hands continued despite gloves.  My hands now were quite swollen and my wrist movement limited.  My belly started to become more of a concern with nausea starting to set in.  I kept moderate electrolyte intake in the form of Endurolyte capsules.  I was also now only able to tolerate Hammer gels (one per 1.0-1.5hrs) alternated with Perpetuum; trying to keep calories to about 180 per hour and not fall behind.  


Arrival at CP2 was uneventful other than the cramping and sore toes.  At least no vomiting in front of medics like last year!  Once the random gear check was done, water topped up, I was off at a slow but stead pace.  I knew Iron put climb was coming up, so I wanted to have some reserves before the ascent.  Once at the top, the calf cramping worsened; the nausea kicked in like a vengeance and I felt like I was developing contractures in my hands from the cramping in my little fingers!!  But, smile and move along!  Down the other side of Ironpot and then a little creek to traverse.  Some stepping stones in place and as I'm about to balance, the most breath-taking adductor cramps set in!  No more smiling now......no more happy happy joy joy.....none at all....holy crap...WTH??   I've never had cramping issues ever....gut problems...Yes!  But not cramps.  I must have looked like I was doing the dipping downward dog on the creek stepping stones.....or giving birth!  After what seemed like an eternity, I walked on....sort of.  This process continued until CP3. 

Not feeling too good :(

Arrival into CP3

I have never been so grateful to see my husband and children.  By this time, I was not thinking clearly, unable to make decisions about what to do.  I am so lucky that the Rusty Ironman took charge and sorted me out.  "No more of that Hammer Crap!" ......"Stop the electrolytes"....."water only with some Sustagen for calories". With that said, he picked me up and pushed my through the out gate with instructions to walk and drink water only until I pee'd.   I stopped before Nellies and did my first pee the entire day.....not a pretty sight.  I was now really concerned about my kidney function or significant lack thereof.  My hands were still swollen and cramping and so were my legs.  Things were not right, but CP4 was not far away.


I arrived at CP4 with significant nausea and on entering the hot stadium, I had the most overwhelming desire to eject my stomach contents.  I have never needed to use such focus and willpower to not do so.  Team Woodward went to work on mummy.  Coke, Sustagen, water, gear ready to go for the next leg.  I needed 30mins to get sorted, mentally and physically.  I still had not done a pee so there were many doubts about continuing at this point.

Not Happy Jan!

The 4 colours of green!

 I took a cup of warm Sustagen and off I went into the darkness.  Miracles of miracles, the urinary urge returned!  Thanks the bladder gods for that!  Legs and belly were still not happy but down the Giant stairs I went and then into the Jamison valley.  I ran/walked the descents as the nausea worsened with too much bounce.  On the Kedumba ascent I struggled.  Although my legs were better and I was now peeing, it seemed my mental state was now providing me with my biggest challenge.  My km calculations were out. On arrival at the Kedumba gear check, I thought I was at 87km and to be told I was at 84km, with 5km until the next CP, was like telling me I had to turn around and go the entire way back.  I crumbled. My strong facade slipped away.  This is the point at which you have all your layers removed, you are completely exposed and raw; nothing covering your inner self, nothing for protection. This is the point at which you start to discover what you are made of, how resilient you really are.  You have to face the unknown and forge ahead, be brave and courageous.  My focus narrowed, all I could see was my feet on the ground.  My race had just begun at 84km.  I put one foot in front of the other and kept moving, because the alternative was to sit down and cry.  My plans, my preparations, were destroyed, my hopes were gone. I was reduced to just getting to the next CP.....over 50 minutes away!  I had many messages from friends along the way and if could have seen my phone, I would have read and them again....just to keep me going. 


I did arrive....not in a very good place.....in fact the worst place I've ever been.  Lights, people, noise....I was dazed, confused and unable to find my husband....the only thing that had kept me going was knowing that he was going to be there....and I couldn't find him.  I. Felt like a deer in the headlights. My eyes full of tears  A volunteer took pity on me and helped and another went around trying to find him. What seemed like an eternity, he was found and I went to pieces.....an entire day of feeling like crap, an entire day of second guessing myself, an entire day of suppressing and trying to override negative self talk had gotten the better of me.  The tears rolled and the negative self believe came flowing out.  His arms around me was all that I needed. He put all his love and self believe into me. He kissed me and wiped away my tears of self disbelief. He put my thermal pants on, put the extra buff on my head, plugged in my earphones, handed me a hot Sustagen and sent me on my way.  

CP 5. My husband, My saviour!

Off I went. That last 11km may as well have been 110kms.  When I crossed that finish line, I felt numb. I felt relief. I felt disappointed that I completely failed to live up to my own expectations. 17hrs36mins of tough going. There was no elation, no euphoria and no fist pumping.  All I wanted was to be in the arms of my family, and there they were.....waiting for me, arms open, hearts wide. It is at these moments of being stripped completely bare and exposed that you realize the important things in life, and there they were waiting for me. 

My welcoming team!

Couldn't even eat the soup

Trashed feet...but no plantar fascia problems!!!

In the past few days since TNF2013, I've had some time to reflect and think things through.  My physical recovery has taken a few days. My weight has been nearly 8-10% above normal.  it's only now, 4 days later, that my metabolic system is starting to normalize with additional fluid being excreted and my appetite starting to begin once again.  Emotionally, I'm still a bit numb and blunted.  Time will hopefully heal all.  Thank you my wonderful family.  I love you more than anything. 

It's not how hard you fall but how quickly you get back up.  Onto the next event! 

The North Face 2011 Race Review

The 2011 North Face has been run and won for another year!  2011 was my second attempt at completing this highly challenging event that claimed me as a 'non-completer' in 2010.  There were several problems last year that led to my ultimate hypothermic demise (poor gut tolerance of food and fluid, struggles with overwhemlimg nausea triggered by travel sickness in the days before race day and failure to adequately thermoregulate....to name but a few!!).  With the memories of nausea, vomitting and retching fresh in my mind from 2010, I began to focus my training and preparation for 2011 on these so as to not be claimed by them again!  This was certainly not an easy task (as my training partner will attest to!  www.ultramarathonrunning.com.au) but eventually my gut began to cope with being physically hammered whilst still being able to digest a stomach soup of endura, vegemite sandwiches, muesli bars and lollies!!  Many occassions nearly saw everything come back up but willpower prevailed!



Pre-race briefing

 Getting to the start line for 2011 was not an easy task; especially trying to get there in a near injury-free state.  Simply getting the start line for an event such as this is a massive challenge in itself and all 756 starters need to be congratulated!  We arrived at Katoomba on the Monday before the race start and spent the day after our arrival at Taronga zoo…. this was one of my mistakes….walking around for many hours in my horse boots!!  yep….nearly a fatal error…these look great with jeans and make a lovely fashion statement…but started to 'bother' my feet after about 2 hours.  By the end of the day, not only were my feet really sore….so were my legs…from limping around in them all day :(  The following day I arranged a massage to help alleviate my stupidity…followed by many sessions of home treatment, walking and stretching.  Fortunately by the morning of race day, my legs were back to normal!  I was blessed (read: tongue in cheek!) in the days leading up to the race to have freezing conditions at Katoomba thanks to a cold front that saw snow fall in neighbouring towns.  No central heating for me this year!!  I spent a lot of time out in it in an attempt to toughen up my pathetically thin Queensland blood!!  It was great to finally meet all the people I had made contact with during the year though TNF website or FB.  We had some great coffees, great conversations and I felt like we had been friends much longer than what we actually had been.  It was so nice to be drawn together by a common goal. Thanks Jaci, Dean, Matt and co!)



Jaci, Dean, Andy and I at race registration

Race day for me started at 4am.  I had slept reasonably well and woke feeling ready although somewhat introspective.  I managed to eat and keep down a couple of pieces of toast (not bad for my gluten intolerant belly) and a coffee. This was a massive improvement on last year.  I tried to keep my mind quiet and not anticipate too much; also tried to quell the memories from last year's event!  I was so fortunate to meet some of the Salomon elite ultra running team prior to race day and happened to be seated behind them in race briefing whilst staring at them in awe…sorry guys :))  These guys and girls are nothing short of miraculous athletes and when combined with their humble natures make them absolutely amazing people.

There I was in 25 layers of thermals, beanie buff and 25kg of polar fleece, gortex, waterproof nylon in my pack and there they were in sleek racing gear! (even my tough Welsh training partner was geared up for the cold weather… he had sleeves on his shirt this year and a beanie!!!)  I decided to start in wave 3 as I was aiming for a sub 20hr completion….or simply a completion!  I tried from the start to move along at my own pace and not get pulled along by others ….this year was about me getting through and to do that I needed to pay attention to what my body was telling me and not ignore it like last year!  I made it to CP 1 in a slower than expected time due to all the congestion on the trails.


Running along Narrow Neck toward Tarros ladders

  The traverse along Narrow Neck saw me start to struggle with the cold wind and when combined with the 10-15minute wait at the ladders, made me start to shiver and shake.  Once at the bottom I endeavoured to keep moving at a decent pace to keep warm but by the time I got to CP 2 my legs were really troubled.  Things started to get worse when race officials at CP asked to see headlamps and torches in our packs as part of the mandatory gear check.  I had packed my headlamp at the bottom of the pack as I wouldn't be needing it for many hours to come.  Stopping, squatting and standing still for those minutes added to my leg soreness.  All I could do was put my leg thermals on and keep moving..(once I had shoved all the polarfleece, gortex and and nylon back into the bag!!)  It was at this point I met up with my new friends Matt and Stewy Grills, Lee and Andy Sewell!  I tagged along with these guys and had a great time!  They are the happiest most vibrant bunch of guys and we many hours of banter to help pass the time!



TEAM WOODWARD!  The Best Support Crew EVER!!



Coming into CP3 was a huge mental lift for me…. all I could look forward to was seeing my amazing husband and children who are the best support a running mummy could ask for.  Blanket to sit on, noodles at the ready and little cheer squad to boost my morale!!  I was feeling pretty good at  this point as I'd managed to eat and drink and keep it down during the 54km.  I ate what was put in my hand, changed into additional long legged skins and set off for Katoomba via the imfamous Nellies Glen.  This bastard set of stairs up a 750m vertical ascent was not forgotten to me from last year.  The mistake I made here was eating too much and then running….jigging my stomach contents up/down/side to side proved too much for my willpower to overcome the inevitable tsunami of nausea and several near vomits…..certainly not helped by Nellies!! My old nemisis nausea had returned :(



Feeling pretty dreadful at CP4!!



By the time I reached CP4 I was not in a good way.  A bit vagued, disoriented and overwhelmed gastrointestinally.  My left knee was also violently complaining,  so at this point my ability to run was gone.  The outside temperature was very cold at 6pm so I arrived at this CP wearing the entire contents of my pack! Coming into the basketball stadium was almost suffocating…exteme cold outside…..hot and stuffy inside……big wave of nausea….near retch….near vomit in the wheelie bin in the middle of all the supporters inside the stadium…..I thought that this was going to be a pretty untidy little episode….not to mention embarrasing!!   I managed to quell things down (don't know how but probably through many times of practicing this this so as to not disgrace myself infront of my ever forgiving training parter…..thanks again Andy!!).  Somehow, I stifled the retch reflex and drank and kept down a hot hospital grade sustagen, a handful of ibuprofen and paracetamol! My ever amazing rusty ironman husband (www.therustyironman.blogspot.com) got me too my feet, put the pack on my back, snapped the headlamp onto my beannie covered head and pushed me out the exit door.  I was then confronted by a wall of icy air which shocked me back to reality and bought with it another wave of nausea.  It was all I could do to put one foot in front of the other but the words of my good friend Andy and my ever tolerant husband rang in my head…"just keep moving forward…..and don't stop".  So that's what I did.  I pulled out the ipod which I have very rarely used for running…plugged it into my ears under the beannie and buff…cranked it up and stormed off like a woman possessed…..for the next 4hours and 23minutes to CP5…..ipod, iphone and some very frank text messages to my besties and family.  What a better way to glean motivation from your loved ones to make you move forward!!  There was something in that long lonely leg of 4hrs and 23mins that strengthened me; the steeled my reserve to move on  and in the words of my ever eleoquent brother "don't let this bitch beat you!" that resonated in my soul. 



Feeling great at CP5!!



 I simply disconnected my mind from my body, put the misgivings and negative thoughts aside and simply put one foot infront of the other…again and again and again.   It's not until you think you can't, that you really discover that you can.  You really discover what lies deep inside you as a person and come to the realisation that the limits you have are not limits at all…somewhere in your deepest being you know that you are taking the road least travelled.  It isn't until you reach these points in your life that you discover who you are and what you are made of.  You realise that life is not about how many times a week you mow your lawn, how pretty your garden appears to the passers by or how many things you can sell….all the superflous miscellaneous nonsense that superficial people think makes them worthwhile.  You discover that what makes you worthwhile is what lies inside, it's what you feel, what you think, how you act.  To be a person of significance requires deep self reflection on what you do and why you do it.  It was somewhere in this 4hrs 23mins that I had that 'epiphinous' moment.  To be a person of significance is to lead by example and not by verbosities. 

Once I reached CP5, I was on fire!  I was greeted once again by the rusty ironman who was visibly relieved at my exuberance and obvious good condition (I think he was expecting a repeat of last year). I felt great…was even making jokes with the paramedics…a stark conrast to last year.  I drank down another sustagen, put the pack on and set off into the dark again.  I forged on, ran some down hills, ran some uphills and took some photos!  I most certainly felt the magnetic pull of the the finishline.  I reached that finish line in 18hours and 48 minutes and ran into the arms of my ever amazing husband and two incredible little children who were still up at 1.50am to see their half crazy mummy!!  After I look up, I see my wonderful friend Andy who had waited the better part of an eternity to see me cross that finish line! 



YEAH BABY!!  100KM DONE!!

I can't thank those special people in my life enough who helped me get on this crazy journey of self discovery: My husband; unequivicably; without him I could not do this , my children (best cheer squad ever!!), my parents and parents in law (because they had to mind the kids whilst I trained), my training partner and motivator friend extraordinaire to put up with me at my lowest moments, Physio Noosa staff and colleagues because they keep the wheels turning whilst I'm away and troubleshoot my injuries along the way, my brother for all the pearls of wisdom he gives me "pussies don't do this race do they?!!".  Thank you everyone!  I love you  XXXX  Next year???

I have had many people ask me "WHY did you do that race?" and my answer is "To see if I can"

Electroyte, Fluid and Carbohydrate Replacement During Exercise



Fluid replacement requires more than just water for ultra distance events 



This is a tough area of training/racing to get right as there are so many variables such as environmental conditions, exercise intensity and pre-training/event fluid/nutritional status...to name but a few.  I, like so many others have struggled gastrointestinally and performance-wise when the combination of fluid, electrolyte and carbohydrate intake has been off balance.............just ask my poor training partner Andy!  There is a process of trial and error to getting things correct as we each have an individual response but keeping the exercise science principles and research in mind is also important. 



Here are some principles to keep in mind......... distance events require adequate fluid, electrolyte and carbohydrate replacement and not always in that order at every stage of the event or training. 

• The stomach can only empty approximately 300-600ml fluid per hour under exercise conditions, however gastric emptying can be accelerated by ensuring isotonic solutions are cold (7-15deg) with more than 200ml being ingested at the one time.  Volumes less than this tend to 'slosh' around and not clear and can lead to sensations of nausea. 




Endura has correct levels
of electrolyte replacments and
is used during TNF100event


• Especially so for ultras, electrolyte intake needs to include 60mmolL-1 sodium, 60mmolL-1 chloride and 1.5mmolL-1 magnesium and 1.5mmolL-1 potassium per litre of water.  Hyponatremia is a real certainty if these essentials are not replaced on an hour by hour basis. 

• If ingesting carbohydrates in the form of fluid or in conjunction with electrolytes, then the concentration should not exceed 5-10%.  There will be issues of absorption if fluid forms of CHO are greater than this; the fluid ingested then becomes hypertonic...essentially drawing cellular and circulation fluids into the gut due to the greater concentration gradient.  Remember also that the body can only process about 200-300calories per hr under exercise conditions.  Put more in than this and gastroinestinal issues will result. 
• CHO intake should come from a variety of sources and should include glucose, fructose and maltodextrins.  Frustose is preferentially delivered to the liver so that liver glycogen stores are topped up ahead of muscle requirements. Remember that once muscle glycogen stores are depleted, the liver stores of glycogen are your backup energy supply.  Have minimal liver glycogen available in addition to minimal muscle glycogen and you are in real trouble.
• You won't get the electrolyte requirements for an ultra event from the food you eat, so you will most certainly need to supplement with electrolyte fluids or tablets/capsules and this will need to be done during the legs and not just at check points due to the length of time it can take to get to the checkpoint in events such as The North Face 100. 



Vegemite and white bread is a popular combination





• It is important to get your CHO intake from forms of solid food and not just gels.  Liquid forms of gels over lengthy times have been associated with blockage of the glomerular filtration units within the kidney and have resulted in kidney failure, with some athletes requiring dialysis.  The key here is to eat solid food combined with gels (if you must) and adequate fluids. 

 



Fruitbuns are also
a good option on race day


• An understanding of the different types of fatigue are important also…ie: dizziness…blood glucose needs addressing, wobbly legs….muscle/liver glycogen needs addressing; central fatigue….slowing down/stopping, and all of the above!  As soon as you can’t do mental maths calculation when you could earlier is a sign that you need to address blood glucose or ensure adequate fluid/electrolyte replacement in conjunction with your CHO intake.  This is sometimes easier said than done!

 

 

 

 

 

There is a lot of information available, but always ensure that what you read/hear/seek relates to ultra distance events as requirements for shorter events vary considerably.  If you implement principles that apply to half marathons for example in your preparation for an ultra, this could see you not onlt DNF but also compromise your short term and long term health.  One of the bibles for runners is ‘The Lore of Running’ by Dr Tim Noakes….medical doctor, physiologist and endurance athlete.  This is a must for anyone keen to learn more about all aspects of running.  Scientific journals such as the Journal of Physiology are also a good read. Trial and error will inevitably form a part of what we all do, but ensure that this is done on a basis of accurate and evidenced based information and not just hearsay.  There is too much as risk otherwise. 

 

Happy running and looking forward to May 14!     

The North Face 2010 Reflections!

It is now less than 13 weeks to the 2011 North Face 100km race…here is my reflection on the 2010 event.

At the start with my training partner Andy.  All smiles here!!

Well....I have arrived back into the land of the living....just! The North Face 100km was singely the greatest challenge that I have ever undertaken. Amazing, breathtaking scenery, heartbreakingly challenging terrain like I have never seen or travelled over before. This event leaves an indelible mark on your heart and soul.  Every person who reaches the start line and commences this event will have a story of blind elation, devastating lows and periods of vague incomprehension.  Here is a small snipet of my experience.  Reaching the start line of this event  saw me wade through a myriad problems from over training, under training, training for non related events, troubleshooting injuries and general stubborness!  It was mentioned to me that simply getting to the start line was the hardest part of this event…………well………maybe not!! 



Didn't get much of this to stay down!



The day started at 4am for me with attempts at getting food and fluids in and keeping them down.  Anticipation was now my major enemy resulting in nausea; nausea; nausea.  Crisp and cold (for a thin blooded QLD'er anyway) air greeted me at the fairmont resort, along with 650 odd other competitors.  Race brief completed we now stand waiting for the starter's gun.  It was an amazing sight………650 people, nearly silent, arms interlink, kinds words of encouragement and support being offered.  Stark contrast to nearyl every other race I've entered.  We start and make our way along the streets and into the bush…now along single file tracks.  The pace was steady, I start to wam up and take some layers off.  we now start to descend into the valley and I begin to feel cold again with some monor cramping in my fingers and toes.  Not paying attention to the early signs will come to haunt me later on.  By the time I reach the first checkpoint I now have cramping in my quads.  I've never had cramps during any training or competition, however this is my first cold event.  I battle through and continue and find my toes are getting extremely painful from butting into the front of my shoe.  By the time I reach CP2, damage has been done.  I take shoes and socks off, therafix all my toes, heels, arches and then double sock.  Off I go toward CP3.  Some really tough terrain is encountered. 



The race traverses around the bottom of the 3 Sisters and then up
and out on the other side of the valley!
Amazing scenery!



I'm not getting the fluids or fuel in, my gut rebels and I am now struggling with nausea again.  By the time I reach CP3, I'm vagued, glazed over and not making very good decisions.  Thank God my husband was there and new what action to take……lemonade, lollies, salty chips.  BANG!  I'm back on the money!!  Change socks, restock the pack and get back on the trail.  some nice undulating hills and lanes lulls me into a false sense of security.  Then I am confronted with 'The Stairs".  There is no description, no adjective!  I push on up, and up, and up.  Gut rebels yet again.  At the top of these stairs, on the road to the 67km mark after 12hrs in near subzero temps, in a hypoglycaemic, hypothermic haze of vomitting, abdominal cramps, unconrtrollable shivering and vagueness, I end up in some poor unsuspecting person's garden.   The medics are nearby (not sure how they got to me!!) but I get up and am escorted to the glowing, warm tent of heaven!!  My husband and children are waiting as well.  What a welcome sight! Swift action of hot milo, sticky buns, warm balnkets and mushroom heaters from team Woodward saw me return to the land of living...just….barely. Strict instructions from medics, covered in 2 layers of thermals, polar fleece, gortex jacket, beanies, buffs and gloves, I leave toward check point 5 at the 89km mark. First I had to descend into th valley of the Blue Mountains, then I start the ascent on a forest trail 500m steeper in altitude and 5km longer in distance than Breakneck. After several hours I am feeling good and then..I fall awkwardly into a ford of freezing cold water trying to jump over and not get my cramping feet wet....bang...there goes my calf and an injury to my hip. So much pain I can not think straight..no phone reception..do I go back or do I go on. Glad for long life batteries in my head lamp!  Onward I go...at a limp, hobbling on one leg,  I find that I can go quicker up th hills backwards…there goes the decision making ability!! Increasingly, I get colder and colder and in more and more pain. I cover another 10km of Big Brother Breakneck and the vomitting, abdo cramps and vagueness returns.  I sit on the side of the trail for a break.  No one in front of me, no one behind.  I could very well be the only person out here. 



Coming up and out of CP1.



I feel I am in an alien world when at the 87km mark the SES approach and put me into the back of the car...shivering uncontrollably, retching and dribbling all at the same time!!! A total of 17.5hours after starting. Then out of the haze...my wonderful, ever supporting, amazing husband; who drags me from the car…doctors and paramedics at the ready.  The medic tent is full so I am placed beside a big drum of fire and a mushroom heater above and a space blanket around me.  I'm force fed fluids and food under the threat of hospital assessment if I can't keep it down.  Amazing what a gentle threat can do!!  All is well after several cups of hot sweet fluids, warm blankets and another visit from the paramedic and doctor as I get the clearance to go home and not to hospital. I make it home with assistance….sleep for 10 hours…get up and can't weightbear on my blown out calf.  A set of crutches later and I am mobile!!  Two days later, as I reflect on my adventure; (it has taken me that long to be able to eat and drink again) there is definately unfinished business for me here...2011 here I come!! Thanks to all for all your support. xxx