Mountain Ultras - Race Ready Training Camp

Only 2 weeks ago I was fortunate enough to join Matt Cooper from Ultra Made Coaching to host a "Mountain Ultra Race Ready" training camp. We had decided to approach the camp the way we would our own mountain specific training, with a focus on climbing and descending technique, lightness, and breathing! In between we just wanted to relax and enjoy Bright, a picturesque village at the foothills of the Australian Alps that we were using as our camp base.

I once again packed my trusty '94 Ford Fairmont with the essentials of any running road trip for my 800km journey south to Victoria - sleeping bag, cannister of water, my ever-faithful gas stove, plunger and coffee. 

My faithful companion at a quiet spot I found to sleep the night on the trip down to Bright:

 

After a quick check-in of 15 very keen runners, many who had already been to previous Ultra Made camps, it was time to hit our first run as the afternoon cooled and the light started to glow twilight colours. Our first run was up a steep fire trail to Clear Spot, then across a ridgeline to Mystic Mt, before a lovely descent down switch-backing single track trail. It was a good start to the camp, with all the runners looking super light, tall and relaxed as they tackled the 1000m climb in 4km. 

Arriving at the top of Clear Spot, Australian Alps in the distance (photo courtesy of Simon Ferraro):

Myself and Jo on the summit of Clear Spot:

NOTE: We were both loving the new Salomon Advanced Skin S-Lab Belt. I found it super handy to tuck in a camera, some water, and a bar while still feeling light on the hills.

The mountain runners standing tall on Clear Spot's summit, a gorgeous Australian sky behind them:

The trail running along the ridge to Mystic Mt. was like an alley of gum trees begging to be run:

Saturday saw the runners waking up with the dawn and running back out of Bright and to another peak. This time we were going to run some reps up Apex Mt, a smaller but just as challenging climb. Again, we were working on our ability to feel light and relaxed while climbing steep terrain, and then to have a fast, flying descent. 

Myself running up Apex Mt (photo courtesy of Marty from Team Coops):

After our morning run we jumped straight into the river running through Bright to cool off (and forgo a shower!) before heading to breakfast. This is where the routine became lazy! Coffees were drunk at the local, Cafe Velo, naps were taken, and dream races were shared. After lunch all the runners regrouped in the shade for a session on breathing technique and mind-body awareness. Diaphragms were worked, abdominal muscles discovered, and cells recharged and oxygenated!

Myself talking the runners through one of the breathing exercises (photo courtesy of Simon Ferraro):

On Sunday, our last run was on the Mt Buffalo plateau. Most of the runners had never explored this amazing alpine area before, and were truly taken away by the scenery. As we ascended out of the tree line the Australian Alps in all their glory stretched before us, peaking out through a carpet of mist. We felt pretty lucky to be privy to those sights. All the runners put in to practice the last 2 days of learning and had a solid morning of exploring on the plateau.

Ewan climbing up the granite of Mt Buffalo:

 

 

 

Once again, it was a beautiful weekend away with a group that soon became fast friends, joined by their passion for mountains, running, and good coffee. 

Thanks to Matt Cooper for being so giving with your coaching, and to Team Coops for the unconditional support out on the trails!

Stay tuned for more running adventures and training camps to come this year!

2013 Mt Buller Sky Run

Race morning started with the Delatite River in my ears, the sun yet to reach into the deep valley where I was camped out at the start of the race. 

After 2 days of training in the Australian Alps area, I wanted to finish with what must be one of the most scenic race courses in Australia. The La Sportiva Mt Buller Sky Run is put on by Running Wild in Victoria, and has a non-nonsense Race Director that prizes the runners' experience above all else. This makes for a fantastic day out in the mountains and on the trails.

The start was in Merrijig, at the trailhead to the Klinsporn (not King's porn) trail. The climb is immediate, but unlike some of the other trails in the area, this one is quite gentle and slowly winds it way up to the summit of Mt Buller. 

Once above the tree line the views are never ending, the landscape incredible:

No need to rush when on the summit of Mt Buller:

 

From the Mt Buller Summit, the trail runs through the village and onto a trail that traverses across the saddle to Mt Stirling. The trail was dusty, rocky, and quite steep in sections,  requiring good footwork and a large amount of guts and balls to let it rip downhill.

Short climb back up to Mt Stirling Summit:

Mt Stirling Summit:

Looking across to Mt Buller, the ski runs visible down its side:

Trail winding beneath skeleton gums:

For the 36km distance, the runners headed down the Big River Spur for 15km of downhill. By now I was so grateful that my legs were still working, still moving and enjoying the downhill. I was able to lengthen the stride a little and just enjoy the changing scenery brought by the drop in elevation.

The trail down crosses the Delatite River 15 times across beautiful bridges made from old trees. With the last crossing done, I arrived back at the start to a finish line complete with home made baked goodies and nutritious soup, and old and new friends to catch up with! I was pretty happy with a finish time of 4:06 and 1st female in the 36km distance. Congratulations as well to Salomon Australia teamate Mick Donges who set a new record in the 45km distance!

Thanks to Simon Ferraro for allowing me to use his pics for the blog!

In the shadows of Mt Buffalo

With February here, and only just over a month till the Alpine Challenge 100km, I am using every bit of free time to head to our Australian peaks and get as much training, playing, hiking, and exploring into my legs as possible. 

This past weekend I headed down south again on what is becoming a very familiar 700km drive from Sydney to Bright. I had 3 days off so the plan was to get in some quality hills and then race the Mt Buller Skyrun on the Sunday. 

Friday - Mt Buffalo 

The climb up to Mt Buffalo across large granite slabs, and up on the alpine plateau is fast becoming one of my favorite places to be. The colors, spectacular view points, unique vegetation, and meandering trails keep you wanting to run and explore well past sunset. Recommended is either starting at the Eurobin picnic ground and taking the Big Walk trail up to the plateau, or driving up higher to either Mackey's Lookout, or onto the plateau and accessing the trails from the Chalet carpark.  

The start of my hike, on the Big Walk Trail just beyond Mackey's Lookout:

View across the granite to the Australian Alps in the distance:

The Big Walk trail:

 

A lone snow gum trying to survive the harsh alpine climate:

 

Views towards the Australian Alps, Mt Bogong with its summit in the clouds:

 

View down into the valley from the Gorge

The Mt Buffalo Chalet, now closed and waiting for a new owner:

Boardwalk trail meandering through a little glen of sphagnum moss:

Lake Catani, a great place to finish a run and soak the legs and body:

On the Caldwell Galleries trail that takes you through a labyrinth of granite:

The ever changing mountain weather fast closing in, ghostly snow gum skeletons in the foreground:

The Mt Buffalo plateau:

The view of Lake Catani from The Monolith:

 

Saturday - Clear Spot, Bright

Saturday called for hills. Lots of them. A friend living in the beautiful little town of Bright recommended the hike up to Clear Spot (~1000m high). The trail is a fire break running straight up a ridge through commercial foresting areas. It is exposed, steep, rocky and perfect for training. Access is from Hargraves St in Bright, although there are other trails (of varying gradient) leading up to the top.

Last climb for the day done:

Nothing beats doing a little power yoga when you are at the top of the climb:

With training done, I could enjoy the blackberries on the way down:

Sunday - Mt Buller Skyrun

Read about the race here.

Sharing the Surf Coast Century

Every time an ultra runner races, they are alone. Alone with their thoughts, what their body gives them, and how the race will unfold on the day. The journey is shared with other runners, and sometimes even with a superb crew of family, friends, and spectators. But at the end of the day, the runner is a solo artist; a virtuoso executing his plan: enjoying, battling, despairing, loving, hating, laughing, hallucinating, powering, finishing.

After my race in Switzerland (the Salomon MountainMan Ultra), I am heading home to Australia. I am really looking forward to all those special, every day things that makes home home: A morning swim in a salty, rolling sea, excellent coffee, an abundance of fresh fruit and vegetables, the smell of the Australian flora. There is also so much happening - Matt Cooper's Ultra Made trail camp, a road trip south to Melbourne, and running again on home turf in the inaugural Surf Coast Century.

What excited me even more is that I will be running in a TEAM! This is a first for me, and one I am really looking forward to experiencing. I decided that after 3 months of some big distances on my body, and with only 2-3 weeks in between to physically and mentally recover, running a shorter course and sharing the experience with a friend would be perfect. With the Olympics just gone, I was also inspired by all the team camaraderie. Sometimes, sharing an amazing, indescribable event with a friend can take you deeper, and push you harder.

Picture: Michael Dodge, Source: Quest Newspaper

My team mate for this event is Samantha Gash, an ambassador for the event, and a pretty incredible woman. Sam has just finished a solo desert crossing of the Simpson Desert, not for personal gratification, but to raise money for a charity close to her heart. Read more about it here. Teaming up with Sam also means that she will cover the section of the trail that resonates with her strengths (the first 50km of more beach/sand running), while I will get to stretch my legs on the more bush/forested trails in the second half of the race. 

Sam during her Crossing the Simpson run

Some of my Salomon team mates will also be competing as a team, meaning that those not running will be out on the course, supporting, cheering, and giving energy to the other runners. Thinking about this experience, and sharing it with both the Salomon gang, and also with Sam, led me to find this quote:

"One piece of log creates a small fire, adequate to warm you up,

add just a few more pieces to blast an immense bonfire,

large enough to warm up your entire circle of friends;

Needless to say that individuality counts but team work dynamites."

(Master Jin Kwon - South Korean Martial Arts Master)

Journeys: The beginning

"Your toughness is made up of equal parts: persistence and experience. You don't so much as outrun your opponents as outlast and outsmart them, and the toughest opponent of all is the one inside your head." - Joe Henderson

The beginning - The 2012 North Face 100km

Although this race might have been the final destination for many - the end of a season of hard training, focus and preparation, I have come to view this race as my beginning. 

Prelude

The lead up to arguably the biggest race on the Australian calendar was overwhelming! I had been away from Australia for almost 2 years, and was really looking forward to running with old friends in terrain that felt like home. I thought I had been training well, and had felt strong on some of the longer runs out on the race course. I was planning every detail like I had never done before - nutrition spreadsheets, logistics maps for my crew (amazing friend Nicola, and wonder-mum Greta), and a pace chart to work out exactly where I wanted to be and when. Although this race didn't play to all my strengths (the long stretches of fire trails are where I hurt and really need to focus on my cadence and rhythm), I was determined to go for it and to see where my training had brought me before the start of my racing season. 

It never crossed my mind that I would not finish. 

It was great to attend the race as part of the Salomon Australia team, and to meet international athlete Ryan Sandes. The buzz around Leura was electric, and it was hard not to get mentally waylaid by all the media hype surrounding this epic event. My heart would race every time I thought about the start line, and although I tried to embrace the adrenaline and pre-race nerves surging through my body, I think one of the lessons I have learnt is to be less focused on what everyone else is doing/Twittering/Facebooking, and to concentrate on why I am running and racing, something I have never had to deal with before! Dan Bleakman summed it up nicely on the Ultra168 race report by saying that: "Running is as simple as putting one leg in front of another and appreciating what you have around you. Goals achieved or not, it's only running."

The Race

I think I have learnt more from the 4 hours and 36km of running that I did in this race, than from many of the training runs that I had in the lead up.  

Last minute gear checks at the Fairmont Resort, about 15 minutes till the start (photo courtesy of Oli Wilson):

My start was fast, furious and I immediately focused on where the other runners were and on maintaining my placing, and completely ignored my body and my heart. The adrenaline was telling me "faster, faster," while my mind was telling me "hmmm, your heart rate is unsustainably high, maybe you should slow down, relax and settle into the race." To this the adrenaline replied "SHUT UP MIND, GO FASTER!" David Eadie once remarked to a friend that "at the start of the race, if you think you're going too fast, you're definitely going too fast. If you think you're going the right speed, you're going too fast. If you think you're going way too slow, your pace is about right." 

So, my first lesson from the race is to never ignore my heart.

At an early stage of the race, running through Leura, still smiling and catching up with Sam Robinson from Suunto who was out cheering for us (photo courtesy of Oli Wilson):

By 18km, I could feel my digestion not working optimally. It's pretty obvious that my body was sending all available blood to my muscles rather than to help with digesting, a result of burning the candle at both ends (my dad loves this phrase). The result was bloating, as all the nutrition I was taking in just sat in my tummy instead of providing energy to my muscles. Instead of powering up the notorious Golden Staircase as I normally would, I crawled up at snail pace. During this climb my HR peaked 182bpm, which I think says it all.
My second lesson from the race is to always plan for the worst. If I was already feeling bad at 18km, I should have taken time to stop, rest for a few minutes, try a different nutrition strategy.

At the top of the Golden Staircase, the photo capturing just how hard I was working at this stage (photo courtesy of Lyndon Marceau):

The next 18km were so tough. By now I had completely used all energy, and had replaced it with nothing. My pace slowed, I had stomach cramping and I felt nauseated. I really wanted to stop. The 8km to the next checkpoint were awful as I was vomiting at this stage, a result of all that nutrition just not digesting. I couldn't stop thinking about how early on in the race it was. When I got in to the next checkpoint I went straight to the first aid station. In my mind I had finished. And so I had. After another small vomit, I decided to finish there. Now, I wish I hadn't. I recently read "to get through the hardest journey we need take only one step at a time, but we must keep on stepping." (Chinese Proverb).
My third lesson here was to KEEP GOING. I know this, I know that after the worst slump, things can always turn around. Walking is a good start, and invariably jogging will soon follow. One of my Salomon team mates told me this as I was lying in the first aid station, told me to at least walk to the next aid station, but in that moment the idea of walking shamed me. I forgot why I was running and the personal challenges that undertaking the hardest of journeys brings.

So, this is the beginning. I can move forward into my next races with these three, hard-earned lessons behind me. I don't wish this kind of race experience on anyone, but if you can learn from what went wrong then it is these kinds of setbacks that build experience and allow you to persist when the going really gets rough.

Relax, breathe, and enjoy The North Face 100km

"When I get on the line, I realize that the issue is 90 percent settled. My recent training, whether I am over or under or at my peak, the state of my health cannot be helped. These factors are out of my hands. They are behind me. I need no longer worry about them. I have to remember only two things; one, not to do anything stupid and two, not to quit." - Dr George Sheehan in This Running Life.

5 days before the 2012 The North Face 100km Race and the usual pre-race antics are going on inside my head. Amidst the nerves and excitement it's easy to forget how much fun running is (mostly because I am not running due to tapering), and what a pleasure it is to share the experience with so many amazing characters. I try to remember the training I have done, the long runs completed with friends as well as alone. I try not to doubt my mind and body, and to remember all the ups and downs we have conquered in previous races.  Most importantly, I try to stay focused on my goal: to run my own race, to run strong, and to be the best that I can be on the day. I think the quote above from Dr George Sheehan is pretty spot on too, and that is what I will be focusing on when I stand on the starting line! 

In past years I have mostly raced with friends but without support. This year I feel like I am so supported: by friends who will be racing alongside, in front, and behind me; my Salomon team-mates (Mick Donges, Andrew Vize and Matt Cooper as well as Naima and Sam); and by my amazing crew (my mother and my friend Nicola visiting from Canada).

The race itself is going to be epic. The terrain is fantastic - rugged, runable in some areas, technical and challenging in others. There is rolling, playful, single track trail, scrambling required over rocks, undulations, big climbs, cascades and waterfalls, rainforest, slender eucalypt trees, sandstone, and...views!!! Oh how us trail runners love those awe-inspiring views that stop us in our tracks and make us go "Yes. This is why I woke up at 5am to go running!" The last couple of weeks I have had a blast training in the Blue Mountains on the course, as well as playing host to Nicola and showing her some of the local trails:

Campfire at Old Ford Reserve during a true "training camp" in the Blue Mountains:

Morning light across the Three Sisters and Mt Solitary during a early morning run:

Nicola hugging a huge Red Gum on my last long run (while pre-sweeping for the Wild Endurance event):

Taros Ladder. I never knew rope-tying could be so sexy:

Some sexy rock alongside Narrowneck:

Endorphins make you do funny things:

So, here we go. Relax, breathe, enjoy the run and see you on the other side of the finish line! If you are like me and love to get a little crazy before a race, this song might be for you: