Six Inch 2008

Six Inch was good this year, I had been getting back into running again after some down time and had my sights set on a good time. 4:10 was the goal (1hr slower than my marathon pb) although I knew that a good day would see me closer to 4hrs. The climb up goldmine hill is always tough however I think I was better prepared this year. Was in 6th place, which was a bit of a surprise and passed duffer half way up, I don't think he liked that as he soon passed me again and I didn't see him till the finish. Towards the top of the climb I went passed John Nuttall, but he too passed me as the course flattened out. I could see Epi just ahead and I knew we would be running a similar pace so set my sights on catching him and having some company.

4k in 21.04 and a few seconds behind Epi but not too concerned, caught him just after whittakers mill and we ran together for about 10k. We were in 5th and 6th at the time, which was a little unexpected given how fast we were running and then when I heard footsteps behind us I thought, "For goodness sake! Who's passing us now!" It turned out to be Jason O'Hanlan who had got lost and was just repassing us. A minute later the track makes a left turn and Jason kept going straight, we called out to him but his Ipod was on so loud that he didn't here us, we were screaming at him but nothing. We briefly thought about chasing him but he was going about 30s/km faster and we probably would have stuggled to catch him.

We past 10.5k in 53 minutes so were well up on my 4:08 splits. I decided to have a gel and whilst going up a hill Epi started to pull away, don't think he picked up the pace I was just taking it easy going up. Let him go as the early pace was making me feel a little tired and there was a long way to go. I soon lost sight of Craig however I was still under my 4:08 splits so I though that he was going out too hard and would blow up, after all his goal was 4:15.

Struggled coming into the drink stop however I saw Craig leave just before I got there so I figured he had about 1 minute on me. Went straight past the drink stop, not a second to lose. I knew Craig could climb quicker than me so wasn't expecting to pick him up too soon, more like around 35k, but I kept pushing hard trying to make up time. Made the conveyor belt in 2:23, only 2 minutes ahead of my splits, so again tried to up the pace.

Made it through 'Snake Hill' at Oakly dam this year which was a relief and then focused on the 35k mark. Reached it in 3:02.14, almost six minutes ahead of time. This was always going to be my reassessment point to see whether sub 4hrs was realistic. I needed to run the last 11k in 57:46 to go sub 4hrs and that was close enough so I went for it. Was still a couple of minutes behind Craig, but expected him to blow up over the last 10k so was confident I could catch him. I'm an Ultra runner, so pride myself on finishing well in any race and I knew I could run well to the end. At Marrinup there's 5k to go and I reached it in 3:35.04 - 24.56 for the final 5k was going to be tough but possible. Still hadn't seen Craig and at this point I started to realise that he must be running a blistering race and gave up thoughts of catching him. Well done Craig on a great run, the thing that came to my mind was "Fortune favours the brave." I let him go at about 16k because I didn't want to push too hard too early, he did and it paid off.

The last 5k were a struggle and that tree over the track really didn't help. At 3:57 I realized sub 4hrs was going to be out of reach but only just. The disappoint was evident as I crossed the line in 4:00.34, just seconds from breaking 4hrs and less than 3 minutes behind Craig. Felt fine afterwards and thoroughly enjoyed chatting afterwards over a few beers and some good food. Thanks to everyone for making the run what it was, after running all 4 races I can honestly say this was the best one yet.

P.S On the drive back we saw Christian running back to North Dandalup along Del Park Rd. Stopped and gaave him some water a had a quick chat, the man's a machine and I was a little envious that he would end up with 70k for the day. Awesome effort.

Nate

Weekly Washup

Well another increased milage week and I'm working through that constant tiredness that comes with it. I know it's gonna last a while, same as my last big training block, but having done it before doesn't make it any easier. Struggled throught the long run on Saturday, Mandurah rail trail in 2:38.47, a long way off my 2:27 PB but I was still happy with a sub 2:40. I suspect I was still feeling the effects of last weekend.

Logged 115k for the week which I was happy with and hopefully about 110k next week, although I'll just run how I feel during the week to try and freshen up a little for Six Inch. Feeling confident about my sub 4:10 goal and If I have a good day, sub 4hrs might be on the cards, time will tell.

4000k reached

Just ticked off a bit of a milestone in my running career - 4000k for the calendar year! I was on target to achieve this last year however injury over the final 6 weeks prevented it from happening. Really, really happy to get it done this year especially considering I was injured for Jan, Feb and took about 6 weeks off (very little running) after Caboolture. Basically this means that I should get at least 4160k this year which works out to be an 80k average for 52 weeks.

While it's nice to tick off these little milestones I am well aware that I am only really starting my Ultra career and next year I will be looking at closer to 5000k. With my 2009 races including 6-foot, Coburg 6hr, Coburg 24hr, Bunbury 50k, Kep 100k, Another 24hr later in the year and 6-Inch as well as probably 3 marathons, training will need to be high and consistent. I am not one to shy away from a challenge, and I am well aware of the challenges that are to come. But I something that was said on Sunday during Church really spoke to me, Eph 4:1 '... I urge you to live a life worthy of the calling you have recieved.' I feel called to run and I am determined to live my life worthy of this calling.

Nate

Six-Inch Prep

Started the Sharpening phase of my Six Inch prep this weekend with the aim of getting some speed in the legs. I opted for the Jarradale to Kingsbury rd run which is an out and back 30k with a couple of significant climbs. My PB for the course was 2:37 and I was confident that I could give this a shake.

Started well getting to the base of the valley (5k) in 24.07 and then started the climb up the other side. Next 5k was a little slower in 26:26 for a 10k split of 50:33, which was a little slower than I wanted. picked up the pace over the next 5k which is relatively flat and was surprised with a 22:40 5k split to give me 1:13.13 for the half way, I was on target to break 2:30.

I generally positive split by about 2 minutes on this course so I figured I was on target for a 2:28. Next 5k split was 22.30 and at this point I realised that I could be in for something special. Held a solid pace through the next 5k and was busy working out my finish. The last 5k is predominantly uphill and usually takes 27+minutes and I wanted to get there in 2hrs to give myself some breathing space for the sub 2:30. Arrived a the base of the valley in 1:57, leaving 33 minutes togo sub 2:30, which was now a certainty. The first few climbs out of the valley I just took it easy, trying not to build up the lactic acid and once over the last one I picked it up again. I knew that if I was quicker than 28 minutes I'd get a negative split as well so was focused on that. Arrived at the finish in 2:23.58 for a 14 minutes PB and a 2:30 negative split. I was stoked with the run and have gained a lot of confidence for 6-Inch - I firmly believe I can go under 4:10.

The Next Chapter

Well, after Caboolture I needed some down time, so had 6 weeks with minimal running only (3 weeks of which I was working overseas). Have since began training again with my focus being the 6-Inch marathon (46k) in December. Just focusing on getting in some good marathon training and developing some consistency again (100k/week with a 30-40k long run).

2009 goals have been slowly emerging and the main goal is the Coburg 24hr where I will attempt to improve on my last 24hr and have a crack at 200k. Ambitious goal but I do think it is possible and feel confident that I can achieve it with the right training. After Coburg the goals may vary - I'd be lying if I said I hadn't thought about the Commonwealth Champs in Sept, but this is dependant on my Coburg performance.

I will possibly head over east in March to attempt the 6-foot, Coburg 6hr Double on the 14th-15th March. This would be my birthday present (18th March) and would involve running 6 Foot on Saturday, flying to Melbourne that night and running the Coburg 6hr Sunday morning. Sounds epic but shouldn't be too much more than what I will be doing at that point anyway. This would allow me to fine tune a few things for the 24hr which is 5 weeks later.

Dwellingup 50/100 miler

Well I pulled out, can't say I'm surprised as Caboolture really took a lot out of me and 2 weeks wasn't enough time to get up again. Horrible conditions at the start, howling wind and pouring rain, both of which had no impact on my decision to pull out.

My plan was to push for a hard 3hr the assess things from there. I knew that the biggest problems would be my feet and a niggling calf issue from the 24hr and if they were gonna cause problems I wanted to know early on. Ran well for 1 hr and then my feet started to get sore, particular on the downhills as the jarring was more intense. Pulled the pin at Nanga (18k), chosing to not risk pushing on for fear of doing more damage.

Had a great time crewing for Mark and Dave, Mark's run was awesome and had I continued it may have been a close race. Unlucky for Dave with the ITB but he'll be back I'm sure. It's good though because I still hold the 'family' 100 mile record with 21:19.06 (Dave is my Brother in Law and he holds every other record from 400mtrs to 100k).

I was back training on Sunday with 2 solid 30 minute runs and will try for another hour today. The rest of the year will be fairly low key, still trying to work up to around 110-120k/week with mostly quicker stuff. My next real goal race will be Coburg 24hr in April where I'll attempt to go 200k+. The training block will begin in January and last for about 15 weeks, so until then I'll just keep things fairly comfy.

10k splits

1- 57:31
2- 1:00.09 (1:57.40)
3- 1:01.47 (2:59.22)
4- 1:19.28 (4:18.50)
5- 1:17.30 (5:36.20)
6- 1:21.25 (6:57.45)
7- 1:16.32 (8:14.17)
8- 1:09.52 (9:24.09)
9- 1:21.43 (10:45.52)
10- 1:34.01 (12:19.53)
11- 1:33.53 (13:53.46)

12- 1:49.12 (15:42.58)

13- 1:43.32 (17:26.30)
14- 1:13.33 (18:40.03)
15- 1:16.06 (19:56.09)
16- 1:10.23 (21:06.32)
17- 1:23.23 (22:29.55)
18- 1:19.09 (23:49.04)

Caboolture Part 1

Well it's over and I have to say that I didn't know you could have that much fun on a 500mtr track. Arrived in Caboolture late Wed night and had a good sleep. Went exploring on thursday walked around for about 3hrs looking at shops and buying a few supplies. There was a pasta night for the 48hr runners, so I got to meet a lot of people who I'd read about but never met, so that was nice.

The 24hr didn't start until 9am Sat so didn't do much on friday - fighting back the urge to visit the glasshouse mountains which was only a short train trip away. Mick and Val had arranged a pasta night at their hotel room for a few runners including, Paul Every, Deanne Nobbs, Tim Cochrane, Justin and Sharon Shultz and myself (fair bit of talent in that room!). Sharon had a stress fracture which put her out of the World Champs in Korea so Justin was going to take her place in the 24 (after doing the tan 100k last week).

The pasta was good and we made transport arrangements then headed back for an early night. Things went bad real quick. I developed a bad migraine and spent the next 5hr throwing up until there was just nothing left. I went from fully hydrated to dehydrated+ very quickly and I started to think that I would have to pull out of the race. Managed to get to sleep about 1:30-2:00 then up again at 7. Breakfast was a struggle and I was trying to drink as much as possible before the race began. Got a lift with Tim Cochrane and Paul Every to the track and we began setting up. Martin Fryer had done 220k in the first 24hr!

Set up next to Billy (48hr runner), Robert Boyce (48hr), Mick and Justin in a nice gazebo and was set to go. I knew I was dehydrated and not in ideal shape but I wasn't gonna pull out - no way. We went to the start line and before we knew it we were off. It was really starting to get warm but we had some shade on the course which provided some relief. I was eating sandwiches every half hour and went through the 3hr mark with about 30k. By this time it was really hot and the phrase that kept going through my head was "It's not what you do in the first 6hrs but what you do in the last 6hrs." I made a consious decision to take it easy during the heat of the day, walk breaks every 20 minutes or so and a sit down in the shade every hour.

My pace slowed down a lot as you would expect and after 6hrs had covered 53k, which was a little disappointing but I kept saying to myself "this is a 24hr race not a 6hr race - plenty of time to go." Justin had pulled out of the race by now (not really unexpected given he raced last week) and Shaz came and offered her assistance to me as a crew person. It was fantastic and I really appreciated it, although it took me a few hours to work out how to use a crew. I kept running off the track to get a drink only to have someone tell me to get back out on the track and just yell out what I needed. Going to Caboolture without a crew was always going to be tough, but Kate couldn't come with me so I had no real choice. Let me say here that there is no-way in the world that I could have finished this race without Shaz, Justin and Valerie who were all helping me at different stages with expert advice - THANKS HEAPS.

Paul Every had also pulled out after suffering from a recent bout of the flu (he hadn't run for 2 weeks), not sure if the heat was a factor for him or not. I was then in 4th place after about 7hrs

Caboolture Part 2

I kept plodding away, trying to save as much energy as possible for when it was dark. The guy in front of me was going well but I had heard that he had blown-up a few times in other races after starting well - the race is 24hrs not 6 or 12hrs.

I started to struggle after about 9hrs and just couldn't stomach any food. It was getting a little cooler which provided some relief but the fact is if you don't eat, you're not getting energy and you can't run, so my progress was still slow. When 12hrs went by I sat down and was told I was at 97k, I was pretty disheartened about this and couldn't believe that I hadn't even done 100k yet. The MB100k only took 11:18 and that was on trails! I kept going slowly and started to re-assess my goals, I hadn't had much sleep so I was expecting to die hard in the last part of the race. All this made 100 miles the only possible target, but even that seemed a long way off.

Tim Cochrane had pulled out of the race by now which left Mick in front and I was 3rd. I started to do some walking and tried to eat some food, Shaz and Val were presenting me with all sorts of food and some things I was able to stomach but still nowhere near enough. I was getting most of my calories from liquid (up and go, endura, soup). As I walked I did some sums and worked out that I needed 5k/hour (10 laps) to get to 100 miles and as I walked I realized my lap times would give me about 10 laps/hour. This was the turning point in my race, I was feeling really down about how things had gone but when I realized that I could walk for the last 8hrs or so and still get 100 miles it perked me right up. My new plan was to continue walking and try to get my stomach right so I could eat again.

The runner in third had now pulled out which left Mick in first and I was in 2nd! Val was telling me that so long as I kept going we would end up with WA 1st and 2nd!!!! (I noticed she never told me how far away 3rd place was). I gradually started to eat more and my laps were getting quicker, I began going at 10.5 laps/hour, then 11 laps/hour getting some laps in the bag just in case. I found myself walking with David Billet who was doing the 48hr and it was good to have some company. He was smokin' (going fast, not puffing the magic dragon) and I had to really work to keep up with him, but I wanted to talk so I pushed myself. Before long we were going at 12.5 laps/hour and I started to realize that 170k was a real possibility.

My stomach had settled down a lot and after some soup, bread and chips I decided to start running. I remember saying, "I didn't fly 4000k's to walk around a track!" It's about 16hrs into the race and I was running really well, maybe too well and I knew I had to keep this 'good patch' going as long as possible. Shaz was telling me the same thing, "stretch it out, don't go hard just because you can, slow down and make it last longer." I began running 4 laps and walking 1 whilst taking on some food, which equated to food every 10-12 minutes. This strategy was working well and the Shaz and Val continued to pump all sorts of stuff into me, pain killers, caffiene tablets, magnesium pills, salt tablets, as well as food.

After an hour of running 4 laps at a time, I was shocked to realise that 100 miles was a certainty and I might even be able to go under 22hrs, making 180k a real possibility. That was my knew goal. To achieve 180k I would need to run the last 30k in less than 4hrs, normally easy but after running for 20hrs I knew it would be tough. I've learnt that you have to continue goal setting all the time, the ability to adjust your goals is vital in ultra-running, when things don't go as planned don't get depressed, just re-assess things. I was bouyed by the new goal and worked hard to get to the 100 miles. I went through 100 miles in 21:19.06, posed for a quick photo and then was off again.

4 marathons was the next goal 168k and that went by fairly quickly. I was feeling good very motivated, after 100 miles I told Justin not to let me sit down until I'd done 180k and he was true to his word. Someone who helped me out a lot in the early hours of the morning was Dave Waugh, he wasn't running but had been crewing for Tim and was now just helping out.

I continued to push and push until finally the sun was about to come up. I've heard that when the sun comes up things get a little easier so I was looking forward to that. Unfortunately this didn't happen for me, as the sun came up my eyelids went down and a wave of exhaustion came over me. I was virtually running with my eyes closed I was so tired. The problem was that I needed to continue running strong right until the end if I was going to make 180k. I told Justin to get me a ice cold towel and put that on and It was absolutely freezing! I had to wake myself up some how and the cold towel wasn't doing enough, so I went over to the tap, stuck my head under it and turned it on. Let me tell you the shock of the cold water all over my head and back was enough to wake the dead and I woke up real quick - mission accomplished.

I was now lapping everyone on the track (but with regular walk breaks), which meant I was running the fastest - a really nice feeling. The laps went by and I realized that I should get 180k in just under 24hrs. My running laps were getting quicker and quicker as I made my final push for the line. 20, 18, 17, 16, 15, 14 laps to go and it was really hurting. I had some blisters that I could feel but I couldn't treat them as I wasn't allowed to sit down until 180k. People were coming to the track in the last hour to watch the finish and that bouyed me a little and I increased my pace again during my running laps. It was warming up again and I was pushing hard, it was really, really hurting. It got the point were I just needed 5 laps to get to 180k, I started to run and wanted to just run the last 5 to get it out of the way. After 1 lap running I realised that my goose was cooked and I couldn't run any more. I walked and needed 3 laps in 35 minutes, so confident in my ability to walk 1.5k in 35min I decided to just walk it in.

As I went through the 180k mark I breathed a sigh of relief and walked over to the crew for a sit down. They wouldn't let me sit down! ''Get moving' they said, finish the race properly! So reluctantly I walked another lap, still not enough, there was a few minutes left so kept going very slowly, not caring about how many metres I gained at the end just looking forward to the end.

The siren went, I dropped my sand bag for the markers and found the nearest seat and sat down - AAAAHHHHHHHHHHHHHH!!!!!!

Without knowing the official distance I'm guessing it was about 180.6k. Mick was first with 213k and Lindsay Phillips was 3rd with 126k - WA had gone 1-2. I must say it was a privilage to watch Martin Fryer in the 48hr - he is truly one of Australia's best ever Ultra runners and to run 393k was an amazing effort second in Australia only to Yiannis Kouros.

I went to Caboolture to run my first 24hr race, get 100 miles and learn a lot about 24hr racing. I came away with well over 100 miles and certainly learnt a lot about 24hr races. A huge thanks to Shaz, Justin, Val, Dave and everyone else who helped me during the race. Ultra running must be the only sport where you can go to a race with no crew and end up with 4 or 5 people helping you, the atmosphere is great. I learnt a lot especially from Val and Shaz who seemed to have a tablet or spray for everything (I remember at one point I finished a lap and Val handed me 2 different tablets and said take these, my first reaction was 'what are they and what will they do.').

I had such an amazing time during this race and it has shown me that I love this type of racing and I feel like I was born to run them. I think 200k is definitely possible and not too far off either, I just need to work on a few things for next time. I know I can last the distance and finishing strong this time gives me lots of confidence. A great experience and I can't wait until the next one. I just realized that I met every member of the 2008 Australian 24hr team at the one race (male and female), there was certainly some talent up in Caboolture this weekend and I was privilaged to be a part of it.

I haven't gone through my lap times for some specific stats but here's what I can remember.
3hr - 30k
6hr - 53k
12hr - 97k
100k - 12:19
100 miles - 21:18
24hr - 180.6k
Was awake for 35hrs straight without sleep and had only 5 1/2hrs in 55hrs between Friday and Sunday.


more stats to come.

Made it to Caboolture yesterday and spent most of today walking around exploring. Bought a few more race goodies which should be enough to get me through. May as well write a list of food I have: Pringles x 2 (lg), shapes (cheddar) x 2, loaf of bread, honey, gu x 7, rice pudding x 6, protein bars x 3, tuna tempters x 2, museli bars x 6, up and go x 3, pasta meals x 2, red bull x 1, 1.25ltrs coke x 1, cup of soup x 4. Hope it's enough, hot food is available every 6hr also + sportsdrink as well, I estimate I'll need between 6000-7000 calories.

Temperature today was pretty warm - about 23-25 - and it was definitely more humid than perth. This will be a huge factor in the race and I'll still be fairly conservative during the heat of the day. The really tough thing is that I was looking at the train routes and noticed that only 2 stops away is a station called 'Glasshouse Mountains!' ARGH! I'm so close but can't go running there, next time.

Haven't done much running this week just resting up. walked around for about 2-3hrs todays which was fairly tiring. Looking forward to the start of the 48hr tomorrow, it's the first time I'll see the track .

more to come

It's finally here

This week I fly out to Caboolture. The taper isn't going too well as I picked up a cold at the end of last week and have been trying to shake it ever since. 44k last week was good and if I can get rid of this cold in the next day or too I'll be nice and fresh.

I've been getting a little bit concerned about my food plan, I've got food just don't know whether it's enough. Really hoping to be able to buy a little camping gas bottle before the race so I can cook some pasta (can't bring one with me).

A little nervous I must admit, I really just want to get there and start running.

Taper Time

Well it's officially taper time again with the plan being to run about 60k this week of fairly 'cruisy' k's. The local footy season is over as I am a coach and not allowed to run finals so it's just a matter now of resting and freshening up for the 30th. I actually started my caffiene fast on Sunday and I reckon that will be one of the toughest parts of the taper for sure. No coffee for almost 2 weeks - AHHHHHHH! Hopefully it will pay off, not sure though, we'll have to see.

I'm feeling good after last week, some good solid runs and very happy with the long run on Friday. I started @ 2pm and it was about 22 degrees which doesn't sound too warm but it was out in the sun. Ran the first 14k hard in 1:03 and continued to go hard until about 21k when I had a 5 min walk/food break. Finished the 32k in 2:27.04 which was good considering the rolling hills along the course.

There won't be much to say for the rest of the week so will probably check in just before I fly out.

Nate

Some more figures

Average weekly k's for my base building period:
14 weeks - 112.4k/week
10 weeks - 121.2k/week
7 weeks - 129.3k/week
5 weeks - 123.6k/week
3 weeks - 131.7k/week

So there it is, 10 weeks 1212k's so a good base to work from - time will tell if it's enough.

Sharpening

Well, I have finished the base-bulding part of my training for Caboolture and although it was not as much as I'd planned, I'm still very happy with the stats:
As of last week I'd averaged 112.4k/week over 14 weeks. During this time I had a 7 minute PB @ the Bunbury 50k (4:02), a 3 hour+ PB @ the MB 100k (11:18) and a 10 minute PB at the Perth Marathon (3:10). With all the tapers that go with racing most of my training weeks were well over 112k. Off the top of my head they included 1 x 172k, 2 x 150k, 4? x 130k and 3? x 120k, just a rough guess. I started to get a few niggling injuries in the last 5 weeks or so which was likely caused by the rapid increase in training volume so was forced to back off a little.

With a solid base built, I am confident that I'm in the best shape of my life, which is evidenced by the PB's. Next phase is sharpening, refining the aerobic base with some threshold work and tempo runs. I know I'll have to walk during the 24hr race - It's part of my plan - but to do well I need to be comfortable running at a slighly quicker pace than I'm used to (this will offset the regular walk breaks). I'm actually really enjoying running faster and can feel my motivation coming back to get out the door and go running. Strenghth work is also playing a big part at the moment with the reduced k's, mainly core and lower body.

That's about it for, about 110k this week of quicker stuff mainly and then start reducing k's next week for the taper. Flights and accommodation are booked, entry is in, training is done all that remains is a few more runs and then I'll embark on the biggest challenge of my life so far - can't wait!

Training

Well although last week wasn't the 130k+ that I was hoping for, I'm still happy. The tight calf threatened to completly write off the training week but I managed to recover enough for a respectable week of 107k (would have been more but had some blister issues on Sunday). My long run was a run to Madurah along the railway line service Road and then catch the train home. Went through 32k in 2:50 with 4 short walk breaks to eat and recover a little, which worked well and I felt fine. My calf really tightened up after 3hrs and had to walk for the next 20-25 minutes, then managed to run the last few k's.

It turned out to be a good 4hr+ run and about 40k, the encouraging thing was that apart from the tight calf (which was nothing to do with this run) I actually felt fine. I am feeling confident of a good performance at Caboolture and it's just a matter of getting the body right between now and then. I'll do another 30k+ run this Friday (probably the same course without the last few k's) and would like about 120k this week but this depends on how I feel. With only 2 weeks before race week I'm not too concerned about weekly k's, just getting everything right.

Training

Well I've managed to get over that little achillies problem and back into some reasonable k's last week (122k). Hoping for about 130-40k this week as my last week before the taper to Caboolture. Not sure if I'll get there this week, might right calf was really tight this morning and I had to walk a little. I'm pretty sure it's just a combination of lots of tough hills last week (Wed, Thur, Sat) and also umpiring 2 games of footy (lots of running backwards which works your calves). Nothing to worry about but might need to just ease into the week.

Long run this week will be a 4-5hr run starting @ 8am Friday morning. I originally had another evening run planned but realized that the 24hr race begins @ 9am so I better get used to running through the day. This will be a good opportunity to trial my race plan and food requirements.

Flights and accommodation are all booked. Flying out Wed afternoon to arrive in Brisbane about 7:30, train to Caboolture and it will be about 10:00pm. Will have a mighty fine rest on Thursday, and go down to watch the 48hr start on Friday. Man I can't wait this is going to be amazing!

Nate

What Now

Well I need to say thanks for everyone who has given me advice on training and how to handle this injury - it has really helped. I'll be scaling back training a little and will cut back a lot of my long runs, the focus will be on strength training and running the long runs a little quicker. Heel/calf raises will be introduced to try and get on top of the injury, which is doing much better than it was.

I've managed to do 2 x 30 min runs the last 2 days with last nights run being a little quicker. I've scraped the 80k that was planned for next Friday and will most likely do a 50k option instead to trial my race strategy for Caboolture - 30 min run, 2-3 min walk. I suppose, my ideal final few weeks would be around 130-140k/week with long runs of 40k and 50k. Not the 170k+ that I would like, but this has been the best block of training I've ever done (812k in 6 weeks @ 135.3k/week). I feel like I'm in the best shape of my life (apart from the injury) and feel confident that I can put in a good show @ Caboolture if I can get there in 1 piece.

Thanks

Recovery

Well, made it 2hrs in my friday night run until my achilies started to tighten up again so I had to stop. Dissappointed to only manage 22k, but what can you do? Made it through umpiring on Sunday without too many problems and very happy to get through 30min this morning. Will go for another 30min run tonight and if I pull up ok then will build up a bit more tomorrow.

I hate being injured because I am really motivated to train hard and perform well at Caboolture but I'm just not able to. I just need to keep in mind that my goal for the race is 162k, a target that is quite achievable. I want to learn from this race and come back in 2009 and give it a real crack - anyway I'm getting off topic. I hope that by easing back into things I 'll be back on my feet soon with some big k's

Injury

Achillies is feeling a little better. Managed to jog around a little at umpiring last night (about 3k) and it seemed to feel ok, with only some minor discomfort. Just a strain, and I'm hopeful of being able to complete the 6hr run tonight.

A little hiccup

Pulled up with a really tight achillies on Wednesday morning after 16k run and haven't done anything since. I don't think it is anything serious just some tightness maybe from not stretching enough and running 231k in the preceeding 9 days. Rested this morning and will hopefully go for an easy 30 min run tonight. I'm still hopefull of being able to complete a 6hr track run on Friday Night 12am - 6am. Weekly k's will be down on last week but need to look after my body in the last few weeks of training.

Run 'n' Rail

Well, I've finally christened the Perth to Mandurah rail line!
For my long run this week I decided to do a run that I'd been thinking of for a while, basically run to perth and catch the train home. I wanted about 6hrs (60k) so I had to add a few km at the start so left my house at 5:36pm on Friday (Yep just as that whopper of a storm hit!) and was completely drenched from head to toe within 20 minutes. Man it was tough because at this point I was running south rather than north, I wanted to get to Safety bay Rd and basically run onto the start of the freeway, not most direct route but I figured it would be close to 60k that way. Dave joined us for a few k the headed home and I was on my own. The rain stopped after about 1hr 30min and I started to dry off a little. My wet short were chaffing really bad so luckily I had some tights in my pack so I decided I needed to get naked on the freeway and change- it worked well.

I was making good pace, mainly because it was so cold which generally makes you go faster. The plan was to make the 11:45pm Train @ the underground station which would mean just over 6hrs of running. After 3hrs I was at armadale rd and I reaized that I could be in with a chance of catching the 11:15pm train as I was still feeling pretty good. The Mount Henry bridge in 4:02 and I worked out that would be at least 40-45k so still making good time but getting a little tired and my stomach was playing up a bit. Forward motion was the key so I just kept moving.

One of the big problems was that the storm had cleared giving way to a cloudless night which meant the temperature plummeted real quick so I had to keep moving. I knew from the Perth Marathon that Canning bridge meant 6 k till the Narrows and then you're basically home so I downed my caffiene gu and kept pushing. My stomach was gone, I really needed a toilet but nothing was available so I struggled, the 11:15pm train was not an option any more but i just kept moving forward albeit slowly. With 3k to go beofre the narrows I calculated that at my current pace I'd have a tough time making the 11:45pm train and I really didn't fancy hanging around the city for another 30 minutes until 12:15pm so I decided I had to run faster. I started to pick up the pace and eliminate those walk break. I made it to The Narrows in 5hr 44 minutes which left me about 20 minutes to get to the train station, do-able but not a certainty. Across the Narrows and onto the home stretch I was feeling really tired and as I pulled out of one of the underpasses I turned straight into a shin high puddle, "Give me a Break!" I yelled, my feet and lower legs were now soaking wet - AGAIN! No time to stop and I crossed the road powered up the hill into the city and made it to the underground station in a total time of 5:57.05, as I went down the escalator I heard the PA saying, "The next train to Mandurah leaves in 10 minutes." WoooHooo, I'd made it and with enough time to get a ticket and have a little sit down.

On the way home I figured the course was probably about 57-58k, so a little disappointed with the time, but it's only a best guess,without a gps it's hard to say exactly. arrived in Rockingham at about 12:30 and then just had to negotiate 2k home, which was not easy considering I'd cooled right down, but made it in 10:45 for a total run time of 6:08.50 - another 6hr+ run under the belt and a rest day on Saturday made for a very satisfied finish.

Next week I've go another friday night run, 6hr around a 800 mtr gravel/limestone track just near my house. Looking to try a few race strategies for the 24hr as well as some new foods. Hoping to go at least 65k, oh yeah, I'm starting at about 11:30pm so will also be good sleep deprivation training, by the time I go to bed I will have been up for around 24hrs - maybe more so it'll be tough - But I gotta get used to it. Lots of running to do before that though.

2008 Perth Marathon

Well I had a great race - without doubt my best marathon ever. Started well and ran with the 3hr bus for a few minutes before coming to my senses and easing off a little. Through 10k in 43 minutes and felt good. I decided to ease back again at 16k as I was easily on my 3:15 pace and I knew I had to umpire in the afternoon so didn't want to kill myself. I planned to go through half way in 1:35 and ended up with 1:35.21 @ 21.1k. I remained comfortable until 30k, allowing a few people to pass me and fighting the urge to push too hard. At the 30k mark I checked the watch which read 2:16 so I needed to run the last 12.2k in 59 minutes to get my 3:15. I thought this might be tough so I put my foot down. With my increased pace I began to gradually overtake those that had passed me earlier and I was still feeling strong.

With 6k to go I was starting to get a little tired but by now I was so close and it was then that I realised that sub 3:10 was a possibility. I couldn't think about running any faster so I just set myself the task of overtaking everyone I could see. This pushed me on and and with about 600m to go I passed the final runner a could see. I then just let loose to try and get the best time possible. My official time was 3:10.51 with splits of 1:35.21 and 1:35.30, so I was really happy. Had to leave straight away to get to umpiring which is basically and tough 2hr fartlek session.

The following week was a holiday in Busselton and although a recovery week I still managed 114k. Training starts again this week and I now have only 4 weeks of training before I start my taper for the 24hr race. FYI I just found out that Mick Francis and Paul Every are doing the 24hr as well so my chances of a place are non-existent but it will be a real honour to run with these guys (and others).

Key Marathon Session this Week

This week I was planning on a 20k road run @ marathon race pace, or a little quicker. I had far from the ideal prep for it after eating some nasty Indian curry for lunch, which just didn't sit well with me at all. I felt really sick all afternoon, but by the time I'd started my run I was feeling somewhat better. It was extremely windy but I managed to push through 5k in 22.30 and then 10k in 44.20. At the 10k mark my stomach was not feeling good at all and by 12k I was vomiting in a bush next to the path. At this point I decided to just head home the quickest possible route and forget the 20k. Ended up with 17k in 1:19 so still an ok session even though not as good as I'd hoped. Oh well it happens, at least I'll be a little fresher in the morning.

The training begins

Well after the first week of my 8 week training block for the Caboolture 24hr race I feel fantastic. Although I didn't end up with as many k's as I thought I would, still very happy with 141k for the week. I didn't have any days with no running which I need to change this week. Looking to average about 150-160k/week over the next 8 weeks so although I didn't hit that this week was happy with the start. It was actually my second biggest week ever so didn't want to push things too much at the end. Confident that I can improve on that this week.

Finding Motivation

It's COLD in the morning these days and I am finding it really tough to get out of my warm bed for my regular morning sessions. This was a problem as I must do the training now for the Caboolture 24hr race, so I decided to leave my entry form on my bedside table. When the alarm goes off at 5am and I turn it off and think 'stuff it, it's just too cold this morning!' I see the entry form and think of how much it's gonna hurt running for 24hrs if I don't train for it. That always does the trick and I get up.

Main road session

Perth Marathon in a few weeks and although I'm not focusing on the race, I do want to put in a good performance. I've decided to include 1 targeted road session per week to prepare for it. Yesterday was my first TT in A LONG TIME so I really had no idea how it would go. I ran 10k hard and pulled off a 40:54, which is not far off my unofficial PB! What was even more surprising was my splits were 1st 5k - 20:54, 2nd 5k - 20:00, a 54 second negative split. Admittedly I was pretty tired after this but the 4k w/d really freshened me up and pulled up really well on this mornings run. Feeling more and more confident about a good Perth Marathon.

My typical training week

'Typical' is changing at the moment, so I'll give you an idea of what my weeks will start to look like starting next week (after recovering properly from the 100k).

Mon AM - 20k PM - 6k
Tues AM - 12k (Tempo) PM - 6k
Wed AM - 15k (Tough hills approx 1:35 - Tempo)
Thur AM - 6k PM - Umpire training 3k (speed work + Strength/conditioning)
Fri AM - 6k
Sat - AM 50-70k Long Run (hills)
Sun - Boundary Umpire Football - 15k fartlek/threshold session
The aim is to not have any complete rest days although Thur/Fri are the times to recover before the run on Sat. I am still not entirely happy with this because I think too many of the weekly k's are coming from my long run so I might have to tweek it a little. Ideally I'd like a 60-70k long run and a 30k speed session as well (Maybe on the Tuesday?)

I umpire football which effectively gives me my speed work twice a week so I don't need any intervals/reps as such. Main Tempo run is Wed AM 15k, although it's probably a little far long but it's still a great session. Strength work is key to running Ultras, so things like push-ups, sit-ups, bridges, squats and lunges are included about twice a week.

The main factors with my training week is the Long Run and the total weekly k's. Based on my experience these two things play a huge role in be able to complete an Ultra well (key term is well, meaning to have a good race. Ultras can be done off less training but it will not be a 'good' race)
Training Benchmarks:
Goal Race Long Run Weekly k's (average, comfortably running)
42.2k 35k 60-70k
50k 40-45k 70-80k
40miles (64.4k) 50k 90-100k
50miles (80k) 50-60k 100-120k
100k 60-70k 120-140k
100miles (162k) 60-80k 140k+
24hrs (162k+) 60-80k 150-160k+

This should give you an idea of what to aim for in training. Long Runs with plateu at about 60-70k and after that it's really the weekly k's that take you further. Obviously people run these distance with less training, I'm certainly not saying it is impossible, but I believe the to have a 'good' race then these distances are a good guide. Personally I'm looking to enter into the final level, trying to move up to 160k/week for the Caboolture 24hr race in August. I'll post how my training in going every week.

How I got into the Ultra Game

Well after a comment on the WAMC website, I thought it was time that I wrote down how I got into Ultrarunning. I am not intending here to write a book, but just outline my journey from couch potato to Ultrarunner. Hopefully you all enjoy the read.

I was always kind of a sporty person at school, into footy, cricket, soccer and anything else that was going. Strangely enough I was not a good X-Country runner at all, in fact x-country was the only sport that I didn't represent my school at (It was a small country school so don't think that I was a superstar or anything). Due a minor heart condition (pulmonary stimosis) I was not able to run more than about 1k without being forced to stop, I still have this condition now but it has stabalised.

After leaving school I basically didn't do much, although I did start to go running a little bit, generally 3k at a time and after some time managed to get my 3k pb down to 12:34. Late in 2003, My girlfriend's (now my wife) brother suggested I get involved in the Mandurah Triathlon Club, where he was a member and I thought that I sounded like a good idea so I started training. I was a strong swimmer but not fast, a good cyclist but not great and an average runner - needless to say my Tri career wasn't looking too good, but I was enjoying them.

2004 saw me enter my first 10k fun run @ Rottnest. I went over with Dave, John and Marcus who were all doing the marathon. This was the defining moment in my running career. I saw those guys running the marathon and was so inspired that I said afterwards "I'm coming over to do the marathon next year!" This was met with mixed replies like "it's a big step to take in 12 months," but I was determined. Yeah, and I ran the 10k in about 45:30.

After getting some advice (Don't forget that at this point I was just a young fella 20yrs old without a clue when it came to running) I started to gradually train for the Darlington half marathon. One of my greatest memories was when I used to work as the floor manager at a restaurant and worked split shifts. I would use my afternoon break to go for an 8k run which completely trashed me for my night shift at work, but it seemed to make me feel strangely satisfied. I continued with my triathlons at this point and was dreaming of one day doing an Ironman. I got engaged in Jan 2005 which added some pressure (and joy of course) to my life but continued to train studiously and at the tri club I was becoming a back of the pack swimmer, middle of the pack cyclist and a front of the pack runner.

My long runs were slowly increasing and I'll never forget my first time doing 21k. It was between a split shift and I had planned to do a 10k run but because I was feeling crook deside to just go and run around a 1k loop outside my house until I wanted to stop. When I got to 7k I thought I may as well do 10k and when I got to 10k I didn't really feel like stopping so I said "Just 1 more loop then I'll stop." 12k, 13k, 15k, 16k and when I got to 17k I though "Man, I'm only 4k off a HM!" and there was no way on earth I was stopping now. So I did my first 21k run around a 1k loop (21 times) whilst feeling crook and this was still about 10 weeks before Darlington.

After this effort I started to think that the Busselton Half Iron Man in May was possible so continued training hard for that. Darlington came and I had a goal of going sub 1:45, I managed to run 1:42 so was stocked with that. I developed some back problems not long after but that was more due to cycling than running and my HIM training started to suffer. The thing about getting married was that I realised how much it cost to do an IM so that was (and still is) a major influence in my decision to stop my tri training.

I didn't really do any other major races then until Rotto marathon in 2005, I had been running a lot with Dave and interesting to note that my longest run before the race was 31k on gravel roads with hills (and this was a once off, rarely going over 28k). My weekly k's were around 50-60k. The 2005 Rottnest Marathon was (and still is) the hardest race I have ever done in my life! I had trained a lot on trails and for those who don't know Rotto is a 100% road course. My Goal (ambitious as it sounds) was to run 3:30 - but realistically I just wanted to finish. By the 30k mark my legs were trashed, every step felt like someone was belting my legs with a wooden pole and I still had 12k to go. One of my curses is my stubborness and I refused to stop until I had finished. I crossed the line in 3:44 and basically collapsed on the ground and yes, there were some tears because it hurt so much! Needless to say my mother and wife were both a little concerned.

It took a while to recover after that, but a few weeks later, Dave came up with the idea of the six-inch track marathon in December, a 46k trail run from North Dandalup to Dwellingup along the Munda Biddi trail. So 2 months later I lined up for the inaugural six inch and my first Ultra. I can't actually remember my time but I think it was about 5:30hrs, pretty slow and yeah it hurt, but from that moment on I was hooked on the trails.

I started doing more and more trail running and in January 2006 Dave and I went from Dwellingup to Mundaring (about 200k) over 5 days alternating between I day running and 1 day cycling. This was my first 100k running week. Darlington Half again in March and then I took the plunge and ran my first 'official' Ultra - Bunbury 50k in May 2006, where I completed it in 4:18hrs. Perth Marathon in 2006 was my first time under 3:30 (3:28) and also the first time I felt really strong over the last 6k. Later in 2006 Dave and I ran the Waterous loop (65k) and I completed it in 7:15hrs. The funny thing was that it was only after this point that I started calling myself an Ultra Runner. Rottnest 2006 was 3:29 and Six Inch was 4:36.

2007 was my first dedicated Ultra Running year and began with 'Triple M' in January. 3 days, 3 marathons (45k, 47k, 48k) all on trails. Bunbury 12hr (Feb) was next and I struggled between 7 hrs and 9hrs to finish with 96.3k. The 40 miler (64k) was next in March and I ran 5:51 after aiming to finish in under 6hrs and I was starting to feel more confident about my Ultra Running. My training weeks were peaking at around 100-110k but some weeks were down around 50-60k. April saw the inaugural MB100k and I finished in 14:28. Felt good for 65k then developed a knee problem and limped home, basically as soon as I finished and sat in the car (maybe 3 minutes after finishing) I passed out and my wife had to check my pulse to make sure I was still alive. To this day my first 100k is the proudest achievement in my running career, there's just something about running the 3 figures.

3 weeks after the 100k was the Bunbury 50k where I had a great run to finish in 4:09 and run 4th overall. This was the first time I had been amongst the top end of the field (although I was a long way off 1st and 2nd) but it felt really good. It seemed that the longer the race the closer I was to the front of the field. The next major race was the Dwellingup 100 mile trail race so I started to ramp up the training, mainly the long runs. I ran 3 or 4 long runs of between 50-60k in the lead up but my weekly k's were still only around 110k. Not surprisingly, I became aware during the first half of the race that I would not be strong enough to finish and pulled out after 86k (11:15hrs) and crewed for Dave. That was a wake up call to me as I realised that although I had had a good year, if I wanted to start hitting the longer race's 100k and 100mile I needed to work a little harder. My age was a large factor, being 24 at this stage I needed to build up strength in my legs, core and upper body to be able to cope with the stesses of running all day/night.

2 weeks after my failed 100 mile attempt I blew up at Rotto to finish in 3:34 after a great first 30k (3:24 pace). 2 weeks after Rotto was Relay for Life in Mandurah where I completed 117k in 23hrs, not really a race, just a excuse to run 100k. 2 weeks later Dave and I set out to run from the Beach to the top of Bluff Knoll down south (86k) which we completed in abou 12hrs. The rest really is history with Six Inch 2007 in 5:31 (Ran with Mark B) and I had developed a fairly serious knee injury that really hampered my running for the next 2 1/2 months. At the 40 miler this year I had only run over 40k once since December 2007 and still managed to get home in 5:43 for a PB.

My knee has finally come good after a few trips to the Podiatrist and my training is really starting to pick up with the results showing. Bunbury 50k 4:02 (PB) MB100k (11:18 - huge PB). The focus now becomes the Caboolture 24hr Track race at the end of August. I have 3 goals in mind for this race. 1st - complete 100 miles (162k), 2nd - if I have a good race 180k, if I have a blinder 200k+ (200k is the national selection benchmark and my ultimate goal). Training at the moment basically consists of between 120-130k/week (increasing) with a regular long run of 60-80k. The goal is to get up to 160k/week within the next 4-6 weeks.

Final thoughts on the transition to Ultra Running.
The most important piece of advice I could offer on this subject is that running an Ultra is nothing like running a marathon. At the end of all of my marathons I couldn't imagine running another step. Don't think of a 50k race as a marathon + 8k or a 100k race as running a marathon, turning around and doing it again, then turning around and running another 16k. The dynamic of Ultra's is totally different, they are longer and generally much slower than marathon pace. Secondly Ultra running is about the experience, not the race. I find it harder to do 50-60k road races because they are races and my pace is quite quick. A 100k trail race is not as fast so not as much pressure and you can enjoy the experience of being in the hills all day. Finally I would encourage you to jump in a give Ultra Running a go. I did my first one (Six Inch 2005) only 2 months after my first marathon with little training in between - it was hard but still a fantastic experience. There are plenty of reasons to hold off on giving Ultra's a go and it's easy to phsych yourself out but they really are a great experience, one that you won't regret.

Well that's about all I'll say, I'm hooked (some might even say boarder-line obssesed). I love the fact that there is no distance too far that it can't be run, If you train hard you can accomplish things you never thought possible. 3 years ago I would never have thought it was possible to run 100k, now I am at the point where I can actually race 100k - pushing for a good time. I hope this all makes sense, my running journey has really only just begun and I've certainly got a lot to learn. I hope that by reading my story might allow you to think of your own story and be inspired to start testing your limits - whatever they might be. If your looking for a good introduction Ultra, Six Inch Track in December is for you.

Break the Mould - Test the Limits

Enjoy

MB100k race report

Well, I thought I should jot down some thoughts on the second running of the MB100k (I suppose this race is my baby, which makes me the RD). After only 2 runners attempted/completed the distance last year I had high hopes for a larger field this year however it was not to be. So Dave and I were again in for a long day in the bush by ourselves. The course runs from Sculpture Park in Mundaring to the general store in Jarradale, utilizing the Munda Biddi cycle trail. The maps give the distance as about 103k, however due to some re-routing the course is close to 100k exactly (maybe a few hundred meters over).

Last years run was very much a learning experience for both Dave and I as it was our first time over the distance. It became clear though that although we run together often, running together was becoming detrimental to our individual races. In 2008 we introduced a handicap start, which was designed to allow us both to run our own races without compromising the other runners’ race. The handicap was set at 30 minutes.

I got underway at 5:45am on Saturday and it was cold (roughly 6 degrees in Perth so possibly colder in the hills), maybe the hardest thing was leaving Dave and my wife (#1 support crew) warm in the car. The first few hours for me was all about getting into a comfortable rhythm and knocking off the k’s. I was looking to get to the first campsite (41.5k) in 4hrs, and was confident that I could do that and still feel fresh. One of the highlights of the first few hours was climbing out of the Mundaring valley to see the thick fog covering the valley – it’s truly amazing the scenery that awaits those who dare to go looking for it.

Dave began his run at 6:17 (late as usual) and immediately set about trying to run me down. I knew that he would catch-up a lot over the first 50k or so but was confident that I could hold him off over the second half of the race. I went through the first campsite in 4:02 and after a quick toilet stop was off again, looking forward to the first support stop of the race @50k. the time 4:55 when I reached 50k and I was glad that the first 50k was over – not that I was struggling, but I knew the 1st 50k wasn’t going to be the challenge, rather the second 50k was what the race was all about. I spent about 8 minutes at the car with Kate (My Wife), changed hydration packs, downed about 500ml of gatorade, some Pringles and I was off again. Dave surprised me by showing up just as I was leaving, he had made up about 25 minutes over 50k so the signs weren’t looking good for a victory. I consoled myself by reiterating the fact that I was confident of being strong over the last 50k so the race was still on.

The next section was about 23k to Albany Hwy where Kate and Bel (Dave’s Wife). I had a few stomach troubles during the first 10k and was forced to walk for 10 minutes and force down some more Pringles. One of the biggest challenges with Ultra running is trying to eat enough food. After 5-6 hrs you just can’t stomach food and start to feel nauseous but without it you won’t get enough calories to continue. This seemed to do the job and I started to feel strong again, knowing that Dave was only a few minutes behind me was good incentive to keep running hard, my goal was to hold him off until the next stop then see what happened over the last 27k.
I managed to get to the next aid station (73k) in about 7:50hrs and was still in the lead (taking into account the handicap). I knew I had to eat something so I sat down for the first time and chewed away at some chips and had some more Gatorade. After about 8 minutes Dave showed up and that was my cue to leave, so I got up and headed off again. A quick glance at my watch revealed the final challenge I needed to run the final 27k in 3hrs to break 11hrs for the course. It was going to be tough but I certainly wasn’t going to die wondering so I chugged down a caffeine gu and headed off into what has become known as the ‘Caffeine Quarter’ of the race. One of the tricks with Ultra running is basically to starve your body of caffeine during the race and then load up over the final stages which tends to give you body a huge kick and allows you to continue running strong. It definitely worked as I began running much quicker that I had been and was feeling confident that a sub 11hr time was within reach.

I was strong for the next 10-12k and Dave (who was running the race of his life and surprised everyone including himself) had caught up by this stage. We had a fantastic struggle over about 5k, where he would overtake me, then I would overtake him. This must have happened about 3 times until finally at the 86k mark he dropped me and I didn’t see him again. I was starting to struggle, mainly due to my stomach and not enough food. I had been drinking flat Coke and Gatorade for 1.5hrs and just wasn’t getting enough calories. I was forced to again walk and try and force down some Pringles. Why Pringles? Well I had 4 honey sandwiches in the first 50k and that pretty much did me for sweet food, after that I couldn’t stomach anything sweet. Pringles are savory and loaded with salt so they are quite nice to have whilst running.

The extended walk breaks allowed my body to cool down and coupled with the fact that it was getting later in the day I started to really suffer. When I arrived at Balmoral (11.5k to go and my time was just over 10hrs) I was aware that going sub 11hrs was gone, so I tried to find another goal. Having a challenging goal is extremely important in Ultra running. My goal before the race was to go sub 12hrs, it was clear that I would do this but you need to have a challenge to keep you motivated – especially over the last few k’s. The ability to modify your goals during a race is a learned skill that is vitally important. I was struggling to come up with a suitable goal when it suddenly hit me, last year I ran 14:28hrs, my new goal was to break that PB by 3hrs, I needed to go under 11:28. This was a challenge because I was struggling but it was just what I needed.

I ploughed on knowing that the end was within reach, with 5k to go I started to feel alright and was confident of being able to run the rest of the way in without walking. I reached a section of track that I knew was about 3.8k to go and I looked at my watch and it had just ticked over to 11hrs. I needed to run the final 3.8k in 28 minutes, an easy task usually but after running 96.2k’s it was touch and go. I always like to finish races strong and this was no different so I started to gradually increase my pace – ready for one final effort. I was continuing to build up speed and with 2k to go I saw Kate and the car. I decided to take off my hydration pack for the first time in over 11hrs and really try to hammer the final 2k. I actually started to feel really fresh, which was unusual and although I was hurting, I seemed to be doing ok. I reached the trail head to the toots of the car horn and photos but I still had to make it to the general store about 700m away so I continued. Coming into the carpark of the general store was a great feeling, made ever sweeter when I checked my watch 11:18.12, I had run the last 3.8k in 18 minutes to record a 3:10 minute PB and I was very satisfied with my effort.

Dave went on to finish in a blistering time of 10hr 30min to once again win the MB100k, but I didn’t care I was happy to come second to that! Congrats Dave, I must admit if someone had told me I would run 11:18 before the race I would have thought that the win was mine – I will never under-estimate Dave’s natural talent again. Well being a fatass race there was no presentations, although I did graciously present the trophy to Dave – a well deserved Jesters Sausage Roll, which was polished off swiftly.

All in all the race was one of the best I’ve been involved with, and I must attribute much of that to Kate and Bel who dutifully crewed for us throughout the day (especially Kate for doing the entire race). Both Dave and I were ecstatic with our results and the signs are good for the upcoming races. The MB100k is a great race and I would encourage everyone to seriously consider it next year. It’s a unique race because it doesn’t involve laps and you feel as if you’ve actually gone somewhere. Let’s hope next year a few more people will step up to the 100k and experience the highs and lows of the MB100k

MB100

It's on like donkey kong this weekend - I CAN'T WAIT!
Looking for some redemption after a disappointing race last year. I'm starting @ 5:30am and hope to be finished by 5:00pm.
Dave will start @ 6:15 and hope to run me down - but I reckon I might just have him this year. Time will tell

The Bunbury 50k was a few weeks ago and I must say that I really surprised myself. I was sceptical that I could improve too much on last years 4:09 because I hadn't done any speed work at all and had just returned from Cambodia where I hadn't done much running at all for 2 weeks.

Had a good run despite having serious stomach problems from about the 25k mark. I've become so used to eating during my long runs that trying to get through a marathon/50k on just gel doesn't work.

Went through 21.1k in 1:37, slowed a little towards the end of the marathon (due to stomach) and was passed by Phil Webb @ 37k so going through the 42.2k I was 3rd Male and 4th Overall. Came good after a Gu at 42k and overtook Phil Webb @ 44k never to see him again. Was in 2nd place until 47k when a 50k runner went scorching past me to snatch second with a 34min final 8k. I crossed the line in 4:02.12 to record a 7 min PB. Very happy with the run, although I remain convinced that if I had eaten something then I could have gone sub 4hr - Oh well there's always next year.

PS. I ran a marathon PB 3:21 during the race as well. My best 3 marathon times have been during Ultra's - 3:25 Bunbury 50k 2007, 3:25 40 miler 2008, 3:21 Bunbury 50k 2008.

The 14k mark of the John Forrest 40 miler in March. I went on to complete the 64k course in 5:43 which was a 8 minutes PB. Struggled a lot over the last 20k as I hadn't run over 40k all year due to injury. Still quite happy to run 4th overall.

This photo was taken about 2hrs into the Stirling Ridgetop Walk in a Day expedition early in 2008. It was a pretty good experience although getting lost meant we were out there for about 12hrs!

My first post

Well this is my first post on my blog.

Not too sure about this thing but we'll see how it goes.

Nate