Thursday, October 3, 2019

Training Ultra 8-22 September 2019




After the 3 weeks in Europe it was back to a cooler Perth and back to training with 3 weeks before the next Ultra run , the WTF 50 miler in Dwellingup.I had not signed up yet but it was going to be a 50 miler or a 100 miler .Chances a 50 miler .



The training program by Dave Kennedy was straight forward , the next 2 weeks , Mondayhill work at Mount Street off Kings Park x10 repeats for about 350 m elevation and 7km
Tuesday and Thursday easy runs of 7.5 km and Wednesday a threshold run with 20 minutes at a sustained rate .I manage about 5.10 to 5.30 pace and the rest is at about 6 min pace but I managed to avaerage about a 5.30 pace for the 8kms Friday a rest day and then on Saturday
I ran in Kings Park with repeats at Kokoda and managed 22kms in 3.5 hrs and 650 m elevation .

Sunday an easy 10 km run for a total of 64 km . Just one 30 min ride on Zwift .

The following week same routine with just 1 hour on Sunday which I did at Mundaring before a clinic with Vlad Ixel .It was part of the ultra series entry of 4 races I signed up. The clinic consisted of good info n running but also on strength training and stability exercises which I needed . That clinic also consisted of running so did about 15km for the weekend  but not really as in the program.






Taper Week WTF 50Miler & Race Report

Coming in to Nanga Campsite after the first 38km

Heading out for the next 42kms


This week was the week leading up to the WTF 50 miler my B race for the year in preparation of the Feral Pig 100 miler. After 2 DNFs it was with some concern whether despite the training I would be able to finish this race.

The week started with a rest day on Monday usually it is Mount street repeats . On Tuesday and Wednesday I ran an easy 5km and then on Thursday I had a rest as well on Friday when I headed down to Nanga Campsite just outside Dwellingup after work .Got in at about 8pm and then registered and settled down to try and get some sleep before the early start at 6 am .

Did sleep a bit but was up before 5 am .had water and a banana for breakfast.it was a mass start of 70 runners doing the 50 miler and 100 miler and a few relay teams. Started easy and there were a few hills in the first half.I had the Garmin course downloaded and with the runners around the first half wasn't too difficult to navigate.It was a cool 14C before t got warmer after 10.30am

I got to the first water point or turn around in 2.36 feeling good .That was 18km and so as always the first half felt strong.The return was a little harder and I was struggling a bit with a few longer walks. I got back to the finish point or Nanga Campsite at about 5.46 hrs into the race .Feeling a little more tired after 38 kms and over 1200m of elevation. Had a drink of coke and then refilled my 2 x 500m with tailwind and a third flask I had made up and in my backpack . That was useful as it was about 21 km to the turnaround and the next water point. This was the hardest part for me despite the little elevation. I struggled with walking a fair bit and mentally . I was really glad to get to the turn around in just under 10 hrs so this section took me more than 3.5 hrs. After some coke and getting 2 x 500ml of coke and one of water I felt heaps better .Unfortunately I asked one of the vollies to put the third flask of coke down the back in my pack but she slid it between the pack and my back and it must have slid down into the chair I was sitting. So I did not have the third flask when I ran out of my 1000ml of fluid. Did get some water from a marshall about 7kms from the finish which helped but definitely could have used the coke. I did have some lollies but the coke helped me run most of this section and I finished pretty strong with 13 hrs flat .Not quite the 11 hours planned but it was a tough course and I was glad to finish with the legs cooked after the first half , the second half was all mental . I ran in with a 100miler who was going to do it all again. That would have been tough.

The lessons learnt , I had to go out a lot slower and save the legs . Have more fluids. 4.5 litres for the 13 hours worked out to about 340ml an hour plus whatever I could drink at the aid station . Not quite enough at certain points and especiall from mid morning to about 3 pm . Learn to exclude all negative thoughts that were flooding in especially coming into Nanga Camp after 38km and before the last aid station. It is so easy to pull the pin rather than fight on . By keeping to a walk and run strategy and getting fluids in at the last turnaround I was able to pass 7 runners. So that was a real positive. I did get a bit lost at the end as the Garmin told me I was off course when I was still on the course. I fortunately had my lights which I needed for the last hour.

The legs were pretty done . I had one big blister and a black nail but no chaffing issues and after 2 days managed an easy 5km run . Lots of lessons for Feral in 5 weeks.

Recover y is important

Morning of the race 2019

The all important WTF medal

Monday recovery in the ocean

Chasing a few birds

Munda Bindi Trail last 42kms

the Power lines in the  first half




Sunday, September 15, 2019

6 September 2019 Last Day of Trip




The last day in London before heading home to Perth via Milan. I started the day with another walk around London visiting the Greenwich Maritime Museum ,walking around Greenwich and the tunnel under the Thames before heading to the National Gallery and Trafalgar Square and Leicester Square ,lunch at a Chinese restaurant before heading back to the hotel .a total of 15 kms of walking .

In the afternoon a run at Hyde Park for 9 km .


Leicester Square

 Greenwich_foot_tunnel


View from the Southern Entrance of the foot tunnel


Cutty Shark


National Gallery

Favourite Painting at the National Gallery 

London September 5 & 6











The next day , I had a morning run and walk before catching the train to Portsmouth to visit a friend from University . After dinner it was a train back to London .A long day . I ran around Kensington Gardens and Hyde Park. It was interesting as this is the week after the anniversary of the death of Princess Diana in 1997 and 22 years ago . I was in London the day after her death and again running around Kensington Palace there are flowers and gifts at the Gate .

Post cycle Tour London 3 & 4 September 2019






Following the end of the cycling trip , we ended the trip at Milan a 3.5 hr drive from Valloire.
Arrived at the airport and left the bike bag at Left Luggage at Melpensa Airport .The Easy jet flight unfortunately was delayed for 2 hrs so left Milan at 7.30 and got to the hotel at 11pm.

Was a long day and obviously no training.

The next day I had a 10km run but ended up doing a walk around London visiting the British Museum and The Natural History Museum and then seeing Lion King in the evening .Managed 11.2 km with some walking and then in the evening a short run of 9.2km

Total distance for the day 20.4km





2 September 2019 Col de La Madeleine








Image may contain: John Cooke, smiling, standing, mountain and outdoor

Image may contain: 1 person, smiling, riding a bicycle, bicycle and outdoor






The last ride of the trip and there were only two of us doing it .Ian and myself. It was a hour's drive from Velloire to the small town of Chambre at the base .There were several routes up but it was decided this was the easiest to get to but wasn't the easiest climb.

Started at the town with an easy 6% climb. After that it was mainly 8 and 9 percenters and a  10%
and 11 % as we rode up . There was a bit of clouds and fog as we climbs. At 9.5 km mark we met up with Mike who was driving the van and had a coffee .Needed it and it helped with the climb and energy.

From there it was another 9 kms to the top. Hoping for less gradual climbs but it remained 8 and 9 mainly.
Relieved to get to the top . Not much happening as it was the end of summer. Mainly motorcyclist  and a few cyclist. Got the pictures at the top and then came down .Great lunch of pizza at Chambre cafĂ©.

Managed about 1500 m of climbing in 19km .

Had a good rest in  the afternoon and then did a short run in the hiolls following the ski trails .Managed to get 450 m of elevation . Legs were tired but was quicker for the same amount of elevation compared to a week earliere