All UTA runners on the back of a T-shirt ... An Ironman merchandise trait
Finish Line
The sub heading to this a report on a DNF race should read what can go wrong and does often despite the best planning .
Unfortunately despite the best preparation and a 5 month build with more elevation then I have ever done ,I DNFed the UTA 100.
I still do not have a definitive reason other than by checkpoint 3 I was having cramps and spasms in the left leg and despite more salt it was not stopping the spasms.In addition I felt the legs were much more fatigued than I had experienced at that stage of the race. I was not in the frame of mind to really determine what had gone wrong .I just knew I wasn't going to struggle through the rest of the race just to finish.
The week leading up to the race had been good. The only downside was I slept little the night before and the fatigue may have not helped. Other than that I arrived on Thursday and kept my walking to the minimum .Did a short 2.5km run and then nothing for the rest of the week till Saturday Morning.
The start came soon enough and it was a great day .Cool weather at about 7-8C and I was in start group 5 which started of at 7.21am. ( an hour behind the elite group 1) I felt good and got into a steady pace early till we got to the bottom of the valley running along landslide and then up the golden steps.Got to check point 1 in 1.41 fastest yet by a minute and then refilled the bladder but I hadn't really drunk much at that point as it was still cool and I was not going too hard. The next stage to checkpoint 2 Dunphy's camp was a 20 km run and that is where I suspect I started to have issues. My 2 bottles of fluid with nutrition (tailwind) concentrated meant that did not add to my fluids/hydration , leaving me with a bladder with about 1.2 l for the next 3 hours of running . I suspect that led to a deficiency in fluids and the muscle tiring and then at Dunphy's in the rush to get out I filled the bladder but failed to drink more.By the time I got to Ironpot I was tiring rapidly and struggling . Going down from Ironpot I had slowed and then walked out of the climb 5kms from Check point 3 which was the start of the six inch run. By the time I got there I was just done and mentally disappointed that the muscles were so fatigued. Sadly I decided to pull the pin as the intention was to finish but with a faster time than the previous 2 runs .Sadly not to be.Mentally I had not prepared for this contingency and worse not worked out my fluid intake .The elites would probably have got by with 3-400ml per hour. I had a sweat test last year and in hot conditions I would need at least 1 litre an hour or more. In the warm conditions in the valley I suspect I was only taking half of what I needed especially as I ran out of water 4 km from checkpoint 3 and only had my concentrated nutrition . A really big rookie mistake to make.
Despite the fail , I enjoyed the tough training especially the 2 trips to Bluff Knoll and the increased fitness leading up to the UTA.Not sure if I will be back next year . I plan to run a few local races but on returning to Perth I got a bad dose of Flu and have been ill for 2 weeks with no training. The body was probably run down and the flight back did not help.
If I needed a reason to run ultras it is in the piece down in the Guardian
The hard work is done .The detail is now in the preparation.
The main areas are as always
Equipment and apparel /Logistics
Nutrition
Mental preparation
Equipment and Apparel /Logistics
Lucy Bartholomew packing the mandatory gear.
In preparing for the UTA 100 ,I ted to write down everything starting with my checklist of equipments and clothing for the race. ( the list below is from my first Northface 100 in 2015)
Mobile Phone: Whatever is in your pocket with Telstra (nothing else works)
Compass:
Whistle: Part of pack, of just go into any outdoor shop and bag yourself one
Emergency Space Blanket: Part of Salomon Slab 12l
Compression Bandage
FireLighter block Supplied by the organisers as you never know when you might want to
get that steak you’ve been saving in your backpack on the go for dinner
2L water bladder: HydrapakI have a 1.5l and 2 small 500 ml flask The one in the Salomon backpack is only 1.5l. I use Hydrapaks, but
again, much down to personal choice. Most generally do what they say
they’re going to do, which is hold water and not leak.At the aid stations I will have my 500ml bottles with Tailwind.
Waterproof Map Case
OPTIONAL GEAR (Likely that you’ll need to stash this at CP4 and use it later on)Long Leg waterproof pants (unless it is mandatory at the start) 100 weight Long Sleeve fleece top :Take to race
Other Items for the race or traveling to Race destination including :
Travel documents / certificate for gear check /tickets/photo ID etc
Ultimately , I have prepared as best I can and I had fun doing it .The often rolled out line it isn't all about the destination it is about the journey .This one has been great .
The
destination is always the goal but you miss the point if you don't
stick your head out of the window to enjoy the trip . (so says my dog )
Mental Preparation
To achieve the high most athletes yearn or strive for , there must be a
little pain . It may not be necessarily true in all instances but we
are familiar with the common throw away lines
EAT THE PAIN
THE PAIN IS TEMPORARY , THE MEMORY FOREVER
Well everything is relative. several years ago on the morning radio in
the car , the host interviewed a Perth runner who is running the
Transcendental 3100mile race in New York. What The ^&*% is this .
Well there is a race probably reflective of the RAAM for cyclist.and the
Deca-Ironman in Mexico Only 10-15 runners running round a 900m block
in Brooklyn for 18 hrs a day for the next 50 plus days . His name is
Grahak Cunningham.
A short bio on him on the Transcendental website:
Grahak Cunningham, 32, Perth, Australia
Last year Grahak, in his second attempt, finished 3100 miles in
46 days, 11 hours, setting a new Australian record. He moved all the way
up to fifth in the 3100 rankings from 14th place. In 2007 with little
multi day experience he completed the 3100 mile race in his first
attempt in 50 days, three hours.
It is these ultra races which have little monetary reward but are huge
mental and physical journeys of self discovery. There is a spiritual
purpose as all endurance events allow that search within to achieve
. Why , and the answer is basic and so true as stated at the award
ceremony last year:
You can call the race a test of strength, will-power, fortitude and a
display of rare talent for running nearly 17 to 18 hours a day. The
athletes we are honoring tonight have gone deep within themselves to
acquire a resolve and determination rarely seen or even needed to
overcome any obstacle. The obstacle in this case is formidable- a
relentless pile of laps, hundreds of them every day, every week, until
the total reaches 5649- the multi day runners’ version of the top- the
summit, if you will, of the linear Everest. In addition, along the way
their is the ever-changing or ‘always there’ presence of fatigue,
boredom, doubt or a feeling of lonesomeness that few of us have ever
experienced.
Why Run 3100 miles
There are many reasons to race all no different to all human endeavour
of endurance. It is a challenge of discovery and as Sri Chimmoy states :
Today's Goal is Tomorrow's Starting point
I will try to have a mantra for the moments when the mind and body is at its lowest and to keep a focus on being ready for these moments .It is at the weakest dark times when the mind will stray . Afew more mental tips from Inov-8 Robbie Britton: 5-mental-tips-for-running-an-ultra-robbie-britton/
Here are my five top tips for dealing with the mental aspects and getting to that hallowed finish line.
1. Expect the lows
The ultimate high of finishing will always be there so know that
however rubbish you feel, it’ll pass. Get some food and water, keep
moving and every little thing’s going to be alright. 2. Visualise
Visualise crossing that finish line. In the weeks before a main goal
think about how it will feel to cross that finish line, imagine
finishing strong in the last 10 miles and being greeted by your family,
in awe of your greatness, as you collapse under the weight of your
massive medal. 3. Break it down
If I lined up at the start of a 24hr race and thought about the fact
that I had to run in circles for the whole day then I’d probably just
lay down and cry. Think about the next hour, to the next checkpoint, to
the next tree and deal with that bit before thinking about the next
section. 4. Enjoy yourself
Remember that race day is the fun part and it’s why you’ve done all
the hard work, the early mornings and the hill sprints. If you’re not
having fun then chat to and help someone who looks more miserable and
this will always cheer you up. 5. Know you are going to finish
Never start a race unless you 100% believe you are going to complete.
No matter what happens, how long it takes you or what challenges
present themselves. That self belief will stop you making excuses and
you can get on with being an absolute hero.
Kalamunda Bilbulman trail run Sunday 28 April 2019 from Kalamunda to Mundaring
Wungong Dam run Saturday 27 April 2019
The final big week of training before a 3 week taper.
It was a solid week of training and coming of a hard week I still managed the Kokoda stairs on Monday evening . I did 12 repeats for 576m of elevation and 7km in 1.25 hr.
Legs were tired but still could manage the elevation.
Tuesday the usual easy 10km run in not fast pace taking 73 minutes .Went slow and felt OK
Wednesday speed session was hard with 9.25 km in 55 mins . Dis 15 min warm up then 4 min hard and 2 min recovery x 6 repeats . At the 4 min hard was hitting about 5 min per km pace and then eased up for the recovery .10 mins cool down . Did it under the hour .
Thursday Easy 7.5 km run in 55 mins.
Friday A rest day
Saturday .I ran at Wungong .No one around and managed 15kms with nearly 800m in elevation.Legs did get a work out in the 2hr 50 mins
Sunday I was at Kalamunda ran with 6 others doing the feral Pig Recce for a change . I ran 22km just past the Camel Farm and after Mundaring Weir road before turning back .Did it in 3.30hr with again just under 800m elevation.
All up was about 74km of running and over 2000m in elevation .
Down to 2 weeks before the UTA 100 on 18 May 2019 , also the day of the Federal Election 2019.
The training is done. This week the volume is down to 50km and mainly flat and easy.
Monday .Just an hour n the evening at Kokoda .I rang for 1.5km and then did 9 repeats and finished with a jog to the car. It was stormy weather so got dark pretty early and had to watch my step running down Kokoda.saw Clint and a few other UTA runners. did 5km and 460 m of elevation.
Tuesday An easy 7.6km run .
Wednesday .Last hard session with 10 min easy then 8 x 3min hard and 2 min recovery before a 10 min cooldown.Got to a few sub 5 min sessions and averaged 5.29 min per km for the 1 hour 11km session.
Thursday .easy 7.5km recovery run
Friday .usual rest day.
Saturday .I did a 6km run and then ran 4km with my dog. really slow and sluggish.
Sunday .10km easy run in 70minutes.
The week has gone quickly and other than the Wednesday session it has been pretty relaxed.
The work is done down to the preparation and conditions on the day.
Saturday's run along the river and Kings Park...saw dolphins and a taxi submerged in the river
Post Sunday run breakfast with Molly
walk after the run
Three weeks before the race and the intensity is dropping . Freshening up for the race and maintaining the form are the issues.
Monday . same 1.15 hr of stairs and running around King's Park .Did it in the afternoon and finished with 10 repeats of Kokoda to the top for 576m and 7km .
Tuesday An easy 10km with a sore tummy in the evening for 10.8 km in 73 minutes .
Wednesday .fast work out with 12km .10 minutes warm up then 3 minutes hard and 3 minute easy x 8 .Managed several sub 5 minute per km sessions and then eased up for the recovery . Did 12km in just over 1.07 hr.
Thursday .An easy 10 km in just over 65 minutes.
Friday a rest day.
Saturday was a rainy morning so I started my run at Kings Park rather late at 7.30am .Did a lap of the park and the river along Stirling Hwy .Came across dolphins playing in the river and then a small group of cyclist and runners watching a Taxi submerged in the river with the roof showing.We all decided we should call the police.they had already been advised.The taxi driver apparently went in on a wet road at about 5 am .
( Perth-cabbie-treated-for-hypothermia-after-driving-into-swan-river-20190504-p51k23.html )
After 9km I then did the Kokoda repeats to the top for an hour finishing with a short 1.2km cooldown for 14 km and 500m .
Sunday .A run around Reabold and Zamia trails for 16km with just under 300m of elevation in 2 hours.
Total 70km in just under 9 hours.
Legs were good . The Hokas are a bit tight at the front so there is a hot spot on the side of the leg on the left .Just have to be aware and try and mitigate against it becoming an issue..Otherwise the key has been that I have avoided any injuries and now to just freshen up the legs and start getting the gear ready . Staring my checklist this week .
Monday The usual Kokoda run with 8km and 12 repeats and 570 m of elevation .
Tuesday recovery run 10 km
Wednesday Speed session with 8km in 45 mins .4km at hard pace.
Thursday Recovery run 7.5km
Friday Rest day and it was Easter Friday
Saturday I ran at King's Park Started late but was really cold at 7C . Ran and did 10 repeats at Kokoda ,then 5 at Jacobs Ladder and a further 5 repeats at Mount street and then finishing off at King's park for 15km and 900m
Sunday a longer run of 22 km at Reabold Hill and Zamia.I ran the 5km circuit twice and did about 5 repeats of the hill to the Look out . There was the masters run going on at the same time but otherwise was quiet and a nice day weather wise.
Finished at 11 and took the dog to the beach and walked for a further 2kms and swam in the cold water for a good recovery.Legs were feeling good after a solid week with 72km of running and over 2000m .Just under 11hrs of running.
A good week with the pack and sticks and experimented with where to place the sticks .
Did 72km for the week and over 2000m in elevation again .legs feeling stronger .
Monday The usual Kokoda steps for 45 mins doing 10 repeats and a warm up of 2km and cool down for 7.3 km and 450m .
Tuesday an easy recovery run of 8km
Wednesday 15 min swarm up and then hard for 4km of just over 20mins and cool down for 8km in 45 mins
Thursday An easy recovery run of 8km
Friday Rest day
Saturday A long run with full pack and sticks and did Wungong Bloated Goat of 30km and 1600m elevation .Did not see many people. There were 2 trail runners at the 20km mark . Had an upset stomach so that wasn't pleasant. Carried over 3.5kgs of water and nutrition so had enough fluids. Saw JP last 3kms and walked the rest of the way so was a little slower but the legs felt better than the last Bloated Goat .
Sunday a Rest day with an hour easy on the bike
total for the week was 11hrs with 62km running and 24km on the bike.
