Sunday, May 12, 2019

UTA 100 Equipment and Preparation

Top of Bluff Knoll























The hard work is done .The detail is now in the preparation.

The main areas are as always

  1. Equipment and apparel /Logistics
  2. Nutrition
  3. 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)

    Preparation includes making list and I have now compiled a short list taken from various websites and refined for my specific race . I have also found a good short article titled The complete guide to running your first ultra marathon by Jeremy Berger
     Northface100 tips
    Mandatory Gear for the NorthFace 100
     
  1. Running Pack: Salomon SLab 12 pack
  2. Long Sleeve Thermal Top and pants
  3. Waterproof Jacket with hood
  4. Beanie/Balaclava/Buff
  5. Full fingered lightweight gloves: Merino wool jobbies
  6. High Visibility Safety Vest:  
  7. Headlamp:
  8. Small backup Headlamp: LED Lenser P5R
  9. Mobile Phone: Whatever is in your pocket with Telstra (nothing else works)
  10. Compass
  11. Whistle: Part of pack, of just go into any outdoor shop and bag yourself one
  12. Emergency Space Blanket: Part of Salomon Slab 12l
  13. Compression Bandage
  14. 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
  15. Lightweight Dry Sack: Sea to Summit
  16. 2L water bladder: Hydrapak I 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.
  17. Waterproof Map Case
  18. 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 :

      1.  Travel documents / certificate for gear check /tickets/photo ID  etc
      2. Mobile phone & charger; back up power for run
      3. Vaseline
      4. Bandages/First Aid
      5. Duct tape
      6. Moist wipes, paper
      7. Headlamp extra set with charger will place in CP4
      8. Fresh batteries 
      9. Garmin watch
      10. Hokas
      11. Blister kit, plasters, adhesive promoter
      12. Drinks / food / nutrition for race
    1. Clothes
      1. Race ready Shorts
      2. Race ready Tights (or 2XU tights with pockets)
      3. Underwear
      4. Thin fleece/thermal top
      5. Cold gear tops
      6.  Wind Jacket
      7. Ultralight Waterproof Jacket
      8. Gloves
      9. Cap
      10. Arm Warmers
      11. Socks (several pairs for change at check point)
      12. Bandana/buff
      13. Trash Bag for start or emergencies
    2. Take on race
      1. Take bottle(s) for tail wind;
      2. Salt Pills to carry
      3. Hat
      4. Moist wipes - you just never know
      5. painkillers /Ibuprofen
      6. Blister kit
        • Scissors
        • Bandage
        • Hypodermic
      7. No doz
      8. Ibuprofen/anvil
      9. Salt
    3. Staying for several days
      1. clothes for sleeping /change
      2. toiletries
    4. Miscellaneous
      1. Charger for lights
    5. Post run clothes /slipper
    6. recovery drink
      • Aim for 100-300 grams of protein 
Finally the Ten Commandants for Race Day by Peter Colagiuri and when the race is over the next most important Rule is Recovery and a Recovery Plan Recover Better: 10 Rules For Optimal Ultramarathon Recovery by Joe Uhan

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.


 
The Self-Transcendence 3100 Mile Race
 
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.

A few more interesting articles on preparation
What you should be focussing on 2 weeks before a race

10-things-no-one-tells-run-ultra-marathon

Week 16 Last week before the taper begins 22-28 April


Post Sunday run recovery


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 .


Week 18




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.

Monday, May 6, 2019

Week 17

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 .