Studio Pilates in Cairns - Appreciation Week

I'm happy with my progression in Pilates, and Studio Pilates in Cairns helped with the journey. Check them out at http://www.studiopilates.com/studios/cairns and get one of the 6 for $60 special deals to have a go. Make sure you let them know I've recommended you attend, as I get a FREE CLASS for every referral.

Final preparations for my 7-week trip overseas

A trip to Canberra for the 50km ultra in the Australian Running Festival is done and dusted. It was not the best day, and I struggled most of the way. Terrible weather, repetitive pounding of the pavement, but coming in under 6 hours means I have my qualifier for Comrades. WooHoo.

 The rest of the week I was too buggered to pack, so I finally got to it yesterday. Got a few lists, and checking the final touches. I can take 30kg + 7kg carry on, and I'm pretty much on the limit.

New / replaced items:

sleeping bag - now have one that's nice and warm.

sleeping mat - now have one that squashes down to a little ball.

torch - now have one that is a bit brighter then the one I've been using.

2 spare batteries for my Galaxy s7

more socks - I've decided to have a fresh pair for each day of the race.

tent - decided to replace the one I've got now. Checking to see if I can find something in Cairns, otherwise I'll have to buy it when I get to England.

I have various lists, so will print them all off before I go. I have one for what to pack for my GL3D race (mandatory gear, hill gear each day, camp gear). Ditto for the CWU.

A few things to get done this week:

Monday - Pilates. Work. Jack's off to the doggie parlour while I get a massage. In the evening I'm attending a forum on tackling illegal drugs. Heavens knows what relevance that will have to Dynamic Running, but I'll attend anyway. 

Tuesday - Pilates. Work. Club run.

Wednesday - ANZAC Day. Public holiday. Got a PT session in the afternoon. And the last of the Beginner Runners' Clinics.

Thursday - Pilates. Work. Lunch with work mates. Hip to Toe appointment with Jeremy Hawk. Last club run.

Friday - Work. Any last minute shopping.

Saturday - Cairns parkrun (probably will not get to do another one for a while!). Need to be at the airport at 1pm.

Motatapu 51km Ultra packing list

No running this weekend for me. Getting back into it again this week. Plan to run in the mornings, do 5 classes of Pilates, one Cross Fit gym session, one PT gym session and also doing my regular runs during the week.

Heading over to New Zealand for the Motatapu 51km Ultra Trail Race. Flying to Sydney after work on 7 March, staying over with Marnie and Colleen and then fly out to NZ on Thursday. Want to do the 42km race course on Friday (or at least some of it), the 51km on Saturday and another two runs on Sunday and Monday. Heading home on Tuesday, back at work on Wednesday.

Booked a camp site for the Thursday through to Saturday night, and hired a car. Taking my tent, sleeping map and a sleeping bag. Still need to pay for the sleeping bag and get it sent to me, so not sure if it is going to arrive on time. I hope it's not snowing in NZ, I'm going to freeze my butt off.

Using the time in NZ as a shock week to test my gear. Temperature in Motatapu is 5-15 degrees Celcius - similar to Scotland in May. But the trail is not going to be nearly as demanding and there may not be as much an issue with wind. Heavens knows.

There's no time to get another pack - I already have TWO! So now it's crunch time, literally. Squashing the gear into my UD pack and naked race belt. I'll try my new Inov-8 All terrain Pro Vest 0-15 next!

Still need to buy a base layer t-shirt (wool or polypropylene) and gauze swabs. And some snacks to make up the 24hr ration of food. Everything else is ready to go.

Also have a few other bits and pieces I'm taking, but I'm going to skip the 'mini crampons'. Scarred of the cold, so I'm probably going to carry the fleece with me. May also wear skins, if the weather is going to be a bit iffy.

The good, the bad and the missing - a review of my CWU gear list

After my trip to Tasmania and Mornington Peninsula to test my CWU gear, I've got a fair idea on what is good, no good, and what is still missing. It's obvious that I've not yet spent enough money, so another round of world-wide shopping is on the cards...

The good

• sleeping mat - big and bulky, but comfy. It's in.
• running top - I'm getting this one tailor-made and have only a couple of adjustments to make on the one that I'm currently using
• compression pants - the ones I have are great. I wore them even during my running. Not because I wanted too, but because I got so sun burnt, I was trying to keep my legs out of the sun
• arm warmers - BEST INVENTION EVER. I really liked these. They are easy to pull on and off depending on the temperature. So I don't need a long-sleeve shirt as the arm warmers effectively does that job
• my Galaxy S5 phone is good. Battery lasted for the whole day as long as I had it in flight mode. Still need to check how it will go once I use ViewRanger to track where I'm going
• all my socks were good
• buff - another 'BEST INVENTION EVER. I used it to wipe away sweat, as a head band when it was windy and as a neck warmer when I was wearing my beanie
• heatproof pads - I love these and always take some with me when I travel to use after a race. Even if I don't need it, I still wear it. Great to keep the lower back warm and snug after a long day on your feet.
• tent - it withstood some serious rain of a couple of nights, so I think it will be fine. Not the nicest tent I've owned, but it will do. Don't need it for the CWU, but do need it for the 3 day ultra I'm doing 
• zip lock bags. You can never have enough of these things. I had various sizes and used them frequently.
• reading glasses - blind without them. I lost one lense on the 2 Bays Trail Race, so need to get that replaced.
• torch was fine, emergency torch too. I didn't get to use either much, so I need to check their battery like. Also the torch uses AAA batteries, whereas my handheld GPS and magnetic phone charger uses AA. Inconvenient having two different size batteries. Also don't know how these batteries go in the cold weather as it does affect efficiency.
• two powerbanks I have work well. Happy with those and I think it will be enough for the trip. Will double check this on the next 'Shock Week' in February.
• rain pants I have will have to do. I'm not buying another pair. Tried one the ones I have and they fit over my shoes and are not too bulky.
• cloth to clean my feet when in the tent. 

The bad

• sleeping bag - it was not even cold, and I was cold in my sleeping bag
• crop tops - only one was suitable. I'll need to keep looking for some that are quick-drying rather than cotton-blend
• gloves - the ones I got cost less than $15, but they are too big
• rain jacket - didn't get to use it much, but I don't think it's going to be of much use
• beanies - I had two with me. One too bulky (but nice and warm), the other too flimsy, so probably no good. Will be looking out for an 'inbetween' one. I saw a nice one in a fishing store in Hobart, but who pays like $90 for a beanie???
• GPS watch is good, but it's using way too much power to recharge. I can download my tracks from the CWU website after the race as I wear one of their trackers.
• I've happily used SkirtSports skirts for the past 10 years, but they discontinued my faviourate model and the leggings of the skirt I have now is just not long enough and creeps up. I'll try out a few of their other models to see if I can find something that is going to work for the race.  
• Love my pack, but it's going to be too small.

The unnecessary

• I carted a 'foot bath' with me, but never even got it out of my suitcase. Not sure if I'll take it...
• I have an ankle brace. Only wore it once so far and only over a short distance. Will need to test it again to see if it's going to be useful if I need it.
• Sunglasses - not convinced I'll take these. I never use them, and if I do take them on a run, I don't wear them! I'm still thinking about this one.

The missing or untested

• I have a blister kit (it's mandatory gear for the race). But I've not use much of what is in the kit so have to make an effort to just tape my feet, even if I don't have blisters to make sure I know how to use all the bits and pieces.
• I have a handheld GPS. No idea how to use it, so didn't get to try it on this trip. Will need to get more organised for the next Shock Week.
• I have some powdered food that I'm going to mix with water. Have not tried it yet.
• Warm weather gear - I need a long-sleeve merino base layer and also a short-sleeve one. I've decided to get the heavier option (I think it is 260) as I was cold during my trip and it was NOT COLD.
• I need a stopwatch with an alarm. I intend to turn my phone off at night, so will not have it available to use as an alarm. I can also check the time of day while running, and how long I've been going for, as I'm not intending on taking my GPS watch.
• Insect repellent - may take some with me rather than buy it over there.
• There's a list of things I need to get when I get to the UK, including a midgee net and cooking gear.

Shock 'Shock Week'

So on Thursday I started the first of three Shock Weeks I have planned to prepare for my CWU. Today sees the end of Day 4 (of 8). A few lessons learnt for sure already.
1) Remember to take your hat.
2) My Garmin wrist watch is requiring more power to charge than what I have available. It may need to stay at home.
3) My Galaxy S5 smartphone only needs about 30 to 45 minutes to recharge. But I have to use it in flight mode to try and conserve battery life. What to do about photos?
4) My ALTRA Lone peak 3.5s are great. Spent nearly 9 hours on the trails today on very rocky terrain, including various boulder hopping stints. Shoes were perfect.
5) Tailwind Nutrition is fantastic. Keeps you going all day. I included some dried apricots and a few mini Snicker bars today for a bit of variety.
6) Be organised. Have clothes ready, bag packed, and change of clothes ready for when you finish each day. I didn't have any of that today and only got on the trails at 9am. A list will be handy. As per #1 lesson. I had my beenie on so forgot my hat!

Lorraine's Squad Training Guide

A friend, Marin Knox, has reviewed one of my books. Here is his review:

LORRAINE’S SQUAD TRAINING GUIDE


As a newcomer to endurance running, I was fortunate to meet Lorraine and read her book.


The book is a handbook for novice endurance runners. They can use it to anticipate conditions and plan their participation.


The ethos of Lawson’s book is that successful performance has to be achieved by relevant preparation, by a carefully graded and monitored training programme and by giving the attention necessary to aspects such as diet, injuries, footwear and the race course.


Endurance running pits willpower and cognitive skills as well as physiques, against a task distinguished by it’s continuance anywhere between 2 hours and several weeks. It is a severe test of resolve and Lawson solicits runners’ commitment to long hours not just for the event but for the entire training programme leading up to it. She prescribes minimum times and distance commitments for marathon, half-marathon and ultramarathon.


The book asks runners to make time commitments, that the author has found necessary in her experience from a decade of working with runners.


She proposes different exercises and nutrition schedules for the half-marathon, marathon and ultra marathon. There is no element of mantra or fashion in her recommendations, which have scientific currency and are justified by sports science findings. For example, she demystifies the curiously named Fartlek exercises.


By her own example, Lawson elevates the reader’s attention place their body processes on a pedestal where they can be observed, monitored and fine-tuned. She supplies detailed information about injuries which can be of crucial importance.


Readers will have various needs met by this book. Those who would be consoled by working through a detailed preparation list may adopt this document as a verbatim creed to set against the fear of coming pain. There is even a section on pre-race anxiety, another on stress management and another on mental toughness and support.
Other runners will be more selective and use the book as a reference work to research the things their programme should consider.


The value of Lorraine’s Squad Training Guide is as a programme which has been developed over many years in the cauldron of novices experiences. Lorraine’s experience at endurance events shines through in putting into perspective the concerns of beginners.


The Handbook is essential reading and I recommend purchasing it. You will turn to it often.

I bought the book from Cairns Dynamic Running on the Dynamic Running website http://dynamicrunning.com.au at a cost paid in AUD $10.00
Email: info@dynamicrunning.com.au

Reviewed by: Martin Knox,
Ferney Voltaire,
Ain,
France
December 31st 2017

Staged Race training program for the 8-day, 400km Cape Wrath Ultra

I've been thinking hard about what to do for my training over the next 4 months to get ready for the CWU in May 2018. With 10 years of ultra running under my belt, I've done my fair share of training and racing, here is a list of what I've done to date:

• Three Marathons in Three Days Ultra (126.6km, Cairns Tablelands, 2012-2017), 
• UTA100 (100km, Blue Mountains, 2016), 
• Blackall 100 (100km, Sunshine Coast Hinterland, 2015), 
• Kokoda Challenge (96km, PNG, 2007) - my first ultra race
• Comrades Marathon (89km, South Africa, 2013, 2014, 2017), 
• Kuranda to Port Douglas Ultra (64km, 2011-2017), 
• Australia Running Festival Ultra (50km, Canberra, 2017), 
• Surfcoast Century (50km, Anglesea, 2015), 
• Inca Trail (45km, Peru, 2008), 
• Great Ocean Road Marathon (45km, 2015), 
• Melbourne Marathon (2012-2014), 
• Gold Coast Marathon (2006, 2007, 2009, 2017), 
• Townsville Marathon (2012, 2016, 2017), 
• Sydney Marathon (2014), 
• Hobart Marathon (2009), 
• Xiamen Marathon (2015) - although you'll not find my name on the results for this race as I ran using someone else's bib!
• and numerous half marathons and other shorter races over the past 11 years.

For the CWU, I'm changing my focus a bit from pure endurance training to the following:

1. run on the trails as frequently possible 
2. run hills - up and down
3. do two 'Shock weeks', including back to back runs, gear check & nutrition check
4. do strength training, mobility training and balance training
5. know how to look after my own feet
6. know how to do some basic maintenance on my own body

To this end, I've put the following in place:

Run on the trails as frequently possible.

Fortunately for me, we have a network of trails that start about 2km from my front door! It's called the Arrows, and there are endless combinations to choose from. I'll be doing an Arrows run at least once a week, probably during the week, after work.

We also have wonderful trails all around us, in the tropical rainforest and in the more open Sclerophyll (Eucalypt) forests on the Tablelands. At this stage I'm looking at doing the following:

Wks to go	Saturday		Sunday
17	26/01/2018	WEIPA	27/01/2018	WEIPA
16	3/02/2018	Smithfield Trails, map	4/02/2018	Misty Mountains, map
15	10/02/2018	Goldfield Trail, Babinda, map	11/02/2018	Mt Bartle Frere PM, map (Clifton Beach Race am)
14	17/02/2018	Smithfield Trails, map	18/02/2018	To be decided
13	24/02/2018	Glacier Rock, map	25/02/2018	Saddle Mountain & Red Peak, map
12	3/03/2018	3M3D, map	4/03/2018	3M3D, map
11	10/03/2018	Trail RACE: Motatapu Ultra, NZ 51km TBC, map	11/03/2018	To be decided
10	17/03/2018	Clohesy River, map	18/03/2018	Mt Baldy x2 PM (Paws on the Path am), map
9	24/03/2018	Thorsborne Trail, map	25/03/2018	Thorsborne Trail, map
8	31/03/2018	EASTER	1/04/2018	EASTER
7	7/04/2018	Mt Haig, map	8/04/2018	To be decided PM (Dynamic in a Dress am)
6	14/04/2018	To be decided	15/04/2018	Road RACE: Canberra Ulta, map
5	21/04/2018	To be decided	22/04/2018	64km K2PD, map

Most of the trails I know like the back of my hand as I've been running and hiking on them for the past 17 years. The distances are not yet decided, but I have ball park figures in mind for my weekly mileage. I'm going to approach a running coach to have a look at that to see if I'm on the right track. The 4-week training blocks are not quite working out for the last 9 weeks due to racing and travel. I'm off to Tasmania and the Mornington Peninsula for the next couple of weeks, so that's not included here.

Wks to go	Week starting Monday	Intensity	Weekly total	Training block total
17	22/01/2018	Medium	93
16	29/01/2018	Hard	103
15	5/02/2018	Harder	100
14	12/02/2018	Recovery	105	401
13	19/02/2018	Medium	107
12	26/02/2018	Hard	115
11	5/03/2018	Harder	127
10	12/03/2018	Recovery	73	422
9	19/03/2018	Hard	132
8	26/03/2018	Recovery	65
7	2/04/2018	Medium	99	296
6	9/04/2018	Medium	102
5	16/04/2018	Medium	108
4	23/04/2018	Recovery	26	236

Do two 'Shock weeks', including

• back to back runs
• gear check
• nutrition check

Back to back runs

'Shock week' is an extension of the term from the book 'How to succeed at UTMB' by Guillaume Millet and Francois Nicot (2017) where they talk about 'Weekend Shocks'. For me the 'shock weeks' are going to be training blocks of 5-6 days where I'll imitate what I plan to do at the race aka get some time on my feet by doing back to back runs, test my gear and test my nutrition, including the food I'll be eating at camp and for breakfast each day. Due to work commitments I don't have much choice in the terrain I run on and I am mostly limited to training in the tropics while my race is in the Scottish Highlands.

I'll do three shock weeks, although for the first there will be less mileage and I'll probably spend some time in Hobart (I've not decided exactly what I'll do while in Tasmania yet).

Shock 1, 20 weeks out from race week: 3 January to 15 January - hoping for some cold weather to try out my gear for the race (GPS, jacket, gloves, etc).

Shock 2, 15 weeks out from race week: Babinda area

Shock 3, 9 weeks out from race week: Thorsborne Trail, Hinchinbrook Island

Gear check

I have most of the gear I need for my race. But I've not tried some of it. The only chance I'm getting to do this is over the next couple of weeks while I'm in Tasmania. And then again the three weeks prior to the race once I arrive in the UK. I'm doing the GL3D ultra from 5-7 May, and the aim is to test my gear there and buy or replace anything I need after that race.

Here is a list of my gear. This is a bit of a headache as I'm travelling to the race and don't have a base. I'm spending some time and energy trying to ensure that my packing lists are done well. For the GL3D ultra I need a tent and cooking gear too. And I'm going to South Africa after my trip to the UK, so I will have some presents for family. I promised my sister a quilt. At this stage I'm thinking it's going to be easier to just make the quilt cover without the batting and then finish it off when I'm in South Africa!

Nutrition check

I've not done much about this yet. I'm using Tailwind Nutrition and will try the Bertrand meals when they arrive. I did visit local dietitian, Mitch Smith, at Health Management and he is helping me to get something sorted. I need to loose about 5kg too.

In my next post I'll elaborate on my preparation with regards to the following:

• do strength training, mobility training and balance training
• know how to look after my own feet
• know how to do some basic maintenance on my own body