World Masters Games 2017 – An Athletic Odyssey

WMG 5000 startThe World Masters Games 2017 have been on my radar for a couple of years. A unique opportunity to compete against your peers from around the world. Hopefully finding that ‘sweet spot’ of similar competition that brings the best out of you and gives you amazing mid-race battles. The entry fee is steep, but you get a road run, a cross country and up to six track and field events all for entering the “athletics” section. My approach was to get my $ worth by entering any running event over 400m.

Event 1: 10k Road Race, Saturday 22nd April.

WMG 10k startThis was a target event – I wanted to set a PB (basically anything sub 36 would do it). The plan was to run evenly (no costly surges) and hope to hold 3:30 – 3:35 min/k. We had the most spectacular and perfect Auckland Waterfront morning. Still and mild, it was made for running fast. Unfortunately something didn’t fire fully for me and I was never on goal pace. I gave it a good race effort though and split 18:31 for the first half and 19:11 for the second to give 37:42. A fine result, made sweeter by coming in 3rd in the M35 AG and getting a bronze medal! Caleb stormed to a PB and Evan paced like a metronome to smash his as well.

10k thumbs WMG

Too young and fast for the camera (or how being caught at 7k can shake you out of a slow burn to the finish)

Event 2: 5000m, Sunday 23rd April

WMG 5000 startThis was a mean schedule. Backing up with 5000m after yesterday’s 10k. So the plan was to not focus on time, but try to race as smart as possible. Looking at the field, I thought I was about 7th seed in my division, so a top 5 would be the goal. There were two no-shows, making this easier. But what was also easier was how my legs felt vs the expectation of pain and stiffness. They were feeling nearly as good as the day before, with only a hint of tiredness evident in the 4/5th km. I ended up running at the front of the chase pack and taking the wind, but was happy to be running faster than expected at 3:25 min/ks so just kept going. I got passed by the 3rd guy in my AG with 600m to go. He accelerated away and I had no response, but I finished in 4th place (7th overall) in 17:36.

WMG 5000 shoulder check
Into the wind, who else wants a turn?

Event 3: 1500m, Tuesday 26th April

It was nice to get a day off on Monday, as my legs were way more smashed (tight-sore calves and tired quads) after the 5000m than after the 10k. I had a day of easy running, plus continued my nightly routine of getting on the foam roller to help hasten recovery along.

Seems to have done the trick because I was feeling pretty good as I warmed up for my midday 1500m on ANZAC day. The 30-34M went first and it was great to watch Caleb running super strong to get his third medal of the games.

WMG Caleb lead 1500
Caleb leads the M30 1500m

I was 5th fastest M35 going into my race and was hoping to PB with a 4:37. My plan was to let the fastest two go (they were another level altogether) and then work hard to keep in contention with the next two guys Andrew and Eric. Andrew got away after a fast start, but I stuck with Eric the Frenchman (he was the guy who stuck behind me in the 5000m).

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Lap 1, me well positioned in sixth.

The first 800m was 2:29 and we hit the bell lap at 3:23 (bang on schedule), me right behind Eric, and both about 30m back of Andrew. The race had hurt from about 600m into it, but I was glad with how I pushed through. Now in the last lap I really dug deep as Eric surged, somehow managing to hold close. We hit the final straight now only 10m down on Andrew. I gave it everything and closed the gap, but wasn’t able to pass. We all finished within 1.2s of each other.

WMG 1500 sprint
Final straight fever

This placed me 5th, in 4:31.25, a massive new PB, and exceeded my expectations. The last 800m was 2:21, with a final lap of 67s.

 

Event 4: 10,000m Thursday 27 April

WMG 10k front bunch
Early days in the front chase group

Another day off proceeded the toughest day of the games for me. I had the 10k and 800 on the track. But I could tell that these also offered the best medal chances so I needed to hit them hard.

WMG 10k pacing
My M45 pacers, duking it out while I hang on.

The 10,000 was hot. 11am in the sun. I started quick, but felt very comfortable. I kept pace behind two 45-49 year old guys in 5th place for the first 4k. The legs started to tire a bit though and through my 5th km I started to slow. It just felt like plain fatigue, my start was at the top end of what I can do, but felt controlled. I now had a 5k grind of endurance – holding on to see if I could stay ahead of the others and what time I would make.

WMG 10k sprintI wasn’t caught, but man it was gruelling. I finished in 5th, 2nd M35 in 37:35. My 5k split was 17:25, which was faster than Sunday’s 5000m. Silver medal!

Event 5: 800m, Thursday 27 April

I did what I could to recover before the 800m. I guessed I was 3rd seed with two real speedsters ahead, so my goal was 3rd and a time around 2:14. I went out strong, going through halfway in 65s, the second half was as hard as expected but I held on for 3rd and 2:15 – my 2nd fastest time for the event. Two races, two medals, today.

WMG 10k Heidi hugEvent 6: 3000m Steeplechase, Friday 28 April

Oh how weary I felt! The double effort the day prior meant my legs were both tight, sore and fatigued. But I made it to the start line OK. And when we got to the TIC I found two of the top seeds (as well as most of the field) hadn’t turned up. So it was game on for an unexpected possible medal chance.

Maybe those no shows knew something about this event. It was my first time so I didn’t. Let me tell you what I found about steeplechase: It’s hard, requiring lots of strength and a good bit of technique and flexibility too. My water jump is not something to admire (yet). I dropped into the water pit and fought my way out again like an old dog shaking off after a sea swim. It was also rough on the left achilles which took the impact all seven laps (as a side note the Achilles had been best it has for months up to then). The other thing I found is that it is compelling, and I want to have another crack at it, and I’m sure some technique practice would do wonders.

Evan and Caleb went hard from the start and I only caught Evan with 600m to go. So we got silver M30, and silver and bronze M35. MEC represent!

Event 7: 8k Cross Country, Sunday 30 April

Holeshot XC
The early leaders enter the first corner

Last event. It was so good to get the Saturday to rest up first, I came to the start line feeling much improved on Friday. I knew I wouldn’t be fresh, but I wasn’t feeling like lying down at the start. The Domain course was better than expected, despite the lack of real hills there was enough variability to make it feel different to a road race or track event. It was very warm, the sun had come out after the storm and there was a good gusty wind blowing too. I paced myself sensibly and worked my way up the field over the first two and half 2k laps. The guys I passed reformed as a group and I had to work to hold them off on the fourth and final lap.  I came 18th, 7th in M35 in 31:32, lap times: 7:35, 7:55, 8:05, 7:57. Full field XC

Reflections on the series:

My speed increased over the first five days or so, while the fatigue increased throughout. I noted the fatigue would slow my legs in the later stages of an event. My HR would actually dip as the legs were unable to move fast enough to merit that level of cardiac output. Dropping a couple of events would have made my times a bit faster overall, but my schedule was more for the experience than for the strategy.

I think I may have been fighting something at the start of the Games as I was genuinely surprised at my speed in the 10k and 5000m. I had done a 17:06 5k in the rain a fortnight before and felt that my preparations had gone very well. My first couple of races were a little disappointing as I don’t think my efforts reflect my true fitness/potential at that time. I reckon I am in sub-17 5k and sub-37 10k shape for sure. I will hopefully get a chance to show that later on this year.

The 1500m was my highlight, I got a big PB and had an amazing racing experience which took me right to the edge. The whole track experience has been really exciting, and I have got a bit of a taste for it. you really get to experience the pure thrill of racing when you take to the track with good competition. I will keep an eye out for opportunities to run against similar competition on the track in the future.

My body held out better than expected too. I was tired, and I got a bit sore a couple of times, but thinking back even 12 months, I would struggle to run the day after a hard race. Back then I couldn’t even comprehend running hard for several days in a row. So the good functioning of my body has been another positive to take away. I look forward to seeing if I get any notable fitness kick out of all that racing stimulus.

The next World Masters Games is in Kansai, Japan in 2021. There are also NZ Masters Games, Pan-Pacific Masters Games, Asia-Pacific Masters Games etc etc… get ready to race some track soon!

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Tarawera Ultra 102.8km – a year in the making

The BHAG – (Big Hairy Achievable Goal)

The Tarawera Ultra Marathon (TUM) for the last 12-18 months has been my BHAG. The goal out in the distance that you dare to tackle, that motivates you to go for that run when you are too busy, or when you’d rather sleep. For most of that time it wasn’t spoken of directly, as this would put yourself out there for critique, but bubbling under the surface was a desire to knock this outrageous distance off. Big… Tick. Hairy… Tick. Achievable…. Well that is the real question, and the one that motivated me. The thought it was achievable entered the realms of possibility @TUM2015 when as pacer I saw first-hand my brother and Thom Shanks successfully knock it off. Wow what an amazing event and even more so, something that weekend warrior athletes like us could achieve with training and guts!

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Having paced him through the dark moments, So proud of Dave as he finished in 2015

First though, before I dared to fully believe, I would have to prove to myself (and others) that my cricket battered body could sustain the long efforts. This would come by way of the Auckland Marathon and Kepler Challenge.

Cramps

Having played premier Auckland club cricket for more than 10 years as an opening bowler, I am good with endurance. Every season I would have long days of bowling up to 30 overs in a day, and the recovery would take most of the next week. However, this also lead to a lot of injuries and numerous coping adaptations in my physiology. These would become evident when pushing into endurance events. The primary symptoms being knee issues and cramps. These cramps are my primary competition when racing. Sometimes I am in front and beat them, at other times, they get the better of me. The best way to describe it is like a vice that mid-race has been attached across your thighs with someone slowly tightening it until you stop and walk at which point it slowly retreats again. Push hard and you will be forced to stop completely. So instead, a fine balancing act is required to hit a pace that can sustain semi-cramp without tipping over the edge.

These cramps first appeared when training for the Routeburn classic. Training runs >25km would end with cramps >>> Cue a trial and error process of looking into all possible causes: Salts / Hydration / Nutrition / Compression clothing (or not) / then technique and conditioning. Still no obvious cause or solution was found.

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Routeburn Classic 2014. My first taste of trail running and I liked it!

The 32km Routeburn Classic in 2014 (do it!) was finished nursing these cramps. The Rotorua Marathon likewise. Then in 2014, knee issues caused a withdrawal from the Auckland Marathon and I sought the advice of a new Physio. At the advice of the MEC boys I visited Vaughan @ Sportslab.

2015 – Rehabilitation and Conditioning

2015 was a good year for running. I steadily increased my km’s from 15km to 20 to 30 or even 50km/week as my knee got more reliable and Vaughan made progress unwinding many unhelpful adaptations from years of cricket. Running with the MEC guys provided ample motivation, inspiration and camaraderie to push on. A disappointing Millwater 10km was appeased by a perfect race strategy and PB at the Onehunga Half Marathon.

Distance was put to the test with the Auckland Marathon. As I approached St Heliers with 12km to go, I was just waiting for the cramps to set in. It wasn’t too long till they arrived at Mission Bay. Fearing the worst, I settled into ‘managing the vice across my knees’. However this time around, by taking regular short walks and managing the cramps, I made it to the finish in a big PB, losing only 5 minutes on the return leg from St Heliers. Perhaps I had a strategy for managing this after all…

Kepler Challenge (60k & 2000+m climb)

2015 built to a crescendo with the Kepler Challenge. Such an amazing race, and a must do for everyone who enjoys trail running. The Kepler was my BHAG before I learned about TUM. It is a fantastic event in sublime landscapes. Even better we mustered 4 entries from MEC boys and the scene was set for a great adventure. (See Thom’s Kepler Report). Heading into the great unknown of a >42km run, this is pretty much how I approached the race:

  • Have a good time with the boys enjoying the adventure
  • Walk all the hills
  • Plan to be in running shape once we are off the mountain at halfway,
  • then see what happens.
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Loving the Ridge-back Running of the Kepler Challenge

All started well, it is such an amazing part of the world, what a privilege to be able to do this. Unexpectedly, I was also consistently finding the pace comfortable. I smashed the downhill (as this is my forte and free-wheeling is actually easier for my knee), then had a long aid station stop as the boys caught up. I was still feeling fresh and pushed the boys pace on the flat track, but decided to essentially stay together as I was entering unknown territory and I figured it was wiser to stay with the experienced group, and save it for the end. Eventually I felt I wasn’t being efficient and set off at my own pace. Much to my disappointment despite my best efforts, the cramps arrived with ~ 10km to go. I walk-runned toward the finish the best I could, but was passed by a fast finishing Thom Shanks (big respect) with only a precious few km’s to go.

Not to worry, I got the amazing experience that I wanted, and along the way learned a few things:

  • I could run more than 42 km !!!
  • By walking the hills and pacing well I held off cramps till 50km.
  • When absolutely shagged and battling cramps, I could still walk/run at 7.5min kms.
  • Running with a backpack for 8+ hours (with a dodgy neck like mine) is rubbish, avoid it if you can.
  • If you care about your finishing time (or beating your mates), then run your own race!

I was stoked with my race and it was really good fun knocking out an ultra with the boys. But afterwards I wondered what would have happened if I had not waited at aid stations, been more goal focused, and set my own pace…

Final Prep

The recovery from the Kepler was not straight forward. I had dug deep into the well to finish that one and my knee was now protesting. This became clear when (perhaps a little too soon after the Kepler) pacing Ron on the starting 32km of this Auckland Traverse. I came to realise that my body needed longer to recover from long efforts than I had been allowing. I developed a new appreciation for recovery runs and learned I would need to leave a good month between long efforts heading towards TUM. On Mike and Vaughan’s advice the focus went on maximising training without aggravation. This meant a diet of ~10km runs, stopping before knee pain set in, trading distance with hitting as many hills as possible. (My Strava heat map of Mt Eden is pretty concentrated). This worked well enough but didn’t build confidence. I still needed to prove to myself that I would have a shot at making it to 100km.

This came by way of the mid-summer double header. A morning Marathon on the Hillary Trail with Caleb, followed by a half marathon in the evening. I think that second run in the evening was mentally and physically the hardest run I have ever done (dropped 3kg that day). My knee was aggravating me consistently, and I was totally spent. However, for the second time now, when totally shagged and sore, I could still chip away and walk/run @ 7.5min kms. Despite the pain on the day, I recovered well (under the new regime) and had a new found confidence that whatever shape I was in, I would make it to the finish!

IMG_1541
Sunrise on the Te Henga walkway Marathon with Caleb.

The TUM Plan

Applying lessons learned from the Kepler, I set a race strategy as follows:

  • Fast hike the hills.
  • Every 1km of consistent running, walk a 100m to let the knee recover.
  • Run with company if possible, but run my own race (and don’t wait at aid stations for anyone).
  • Above all else, my only real goal was to reach the finish line. That was the prize I was after, anything more would be an added bonus.

Using Ron’s time predictor, I loaded up for a steady race, with a fade factor equivalent to finishing the race walk-running those 7.5min/kms. This came out predicting 14.5 hours. A good goal I figured, as this was about Thom’s time from last year. I printed out for Kristy timing charts for each aid station based on three scenarios; Expected (14.5 hrs) / Blow-out (15.5 hrs), and if the stars aligned, an Optimistic schedule for 13.5hrs.

Final preparation was good. Down in Rotorua early soaking it up, we shared a great night-before dinner with the MEC guys. I was particularly happy to figure a way to attach my seam sealed jacket to my racing belt. So if I could manage a handheld drink bottle (I had used only once before), then I would have my goal of avoiding the dreaded back-pack.

Race Day

Heading out at the start with Thom, I found it surprisingly tough going in the slippery conditions. Matching Thom’s pace also had me working harder than expected, but we arrived at Blue Lake pretty much right on schedule, to our adoring fans.

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Supporters are the best. Out all day with the kids in the rain for a brief moment of encouragement.

The next leg set in play the major dynamic of the run. With all my hill work, I was consistently pushing the pace going up and down the hills. On the flat however my sparring partner Thom, was quicker, with my regular walking breaks (to let my knee recover) causing me to regularly play catch up. At the same time we looked to run together and in our competitive yet supportive approach, whenever someone needed to stop to pee (or walk) the other would forge ahead, but at an easy pace. Neither of us wanted to drop behind and a serious effort was put in each time to link up again.

As I headed over the hills to Okataina, I noticed I was stretching Thom, and with the experience of the Kepler fresh in my mind, if I was going to put a move on, I would have to put some serious distance on Thom knowing he is a very strong finisher.

The leg from Okataina to the Outlet is where I made my move. Having caught and commiserated with a brave battling Brent Kelly, I was moving freely and at my own pace stretched away from the comrades. That middle section is very tough going and at 55km I first heard the familiar voice of those cramps starting to taunt me with whispers of ‘I’m not far away, here I come’. While walking it off, I got a timely ‘pep talk’ from fellow competitor Fran, a school teacher who told me in no uncertain terms ‘Don’t be a pussy, you are going to finish this 100km! I will check the board at the end and make sure you weren’t a pussy!’ OK, Yes Maam!

Coming into the Falls, I was stoked to have made 62km right on schedule and in such good shape, much better than when I finished the Kepler. I was at the food table looking forward to my change into running shoes when Thom appeared at my side. It was good to have my sparring partner back for the second half, but to be honest I was a bit disappointed. I thought I would have been a good distance ahead. I should have known better, Thom is tenacious and to get line honours, I would need to finish strong.

The 2nd Half (The Business End of the race)

In our new slippers we set off at a good clip on the leg to Titoki. Running pace was good, but my knee was requiring regular walks. It was quite a funny scene, I’d pull ahead then with each walk, Thom would go past. Back running I would set sights on Thom before walking again. This to and fro fun came to an end when the dreaded cramps hit me head on at 67km. Still 35km to go…. Thom sympathised with my misfortune and forged ahead. I was left to contemplate how I would walk out the last 35km. I am not an overly emotional person, and my rational brain kicked into solving how am I going to do this. System Check: I’m feeling good, my nutrition is good, my fluids are good, if I can manage these cramps I will still do it. So the plan was: Salts, more gels, walking and… a little ‘potion’. The week before the race, I picked up some ‘Cramp Stop’ homeopathic spray. With nothing to lose (hell I’ll take placebo effect if it works!), I took the 3 x 5 sprays over the next 5 minutes walking and to my great relief, my legs loosened up and I could get back to having both feet off the ground at the same time!

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With Thom well out of sight, I focused on keeping moving, managing the tightness of the vice across my thighs with regular walks, magic spray and salts. My conditioning was good and I was regularly passing people on the hills and my natural pace was good when able to run. Awaroa arrived after an age, and the loop of despair turned out to be the loop of passing people. It was actually harder going down than up.

MEC SEGMENT CHAMPION

As a member of the 2nd Tier @ MEC, I would like to take a minute to highlight my first MEC victory. At the 2016 TUM I was the fastest entrant in the Awaroa to Fisherman’s Bridge Race. I was onto something, I stopped walking for the sake of knee pain and just dug in for the last 20km. I arrived at Fisherman’s Bridge to find that my loyal supporters out in the rain had been wrong footed by my pace and were nowhere to be seen. Between Titoki and Fisherman’s Bridge, I had moved from the ‘Expected’ timetable onto the ‘Optimistic’ timetable. But I wasn’t the only one, and l had to let Elysia know that Thom was not behind, but in front of me, and she better haul it to River Road asap! (See Strava FlyBy)

StravaFlyBy
In hot pursuit of Thom, Brent rolling down the loop of despair, Ron and Caleb coasting to the finish

Ploughing ahead in the pouring rain and splashing my way along the river, I arrived into River Road to a very enthused family who simply gave me a kick in the pants and said THOM IS ONLY 3 MINTUES AHEAD, GET MOVING!!!! That was just the elixir I needed and with target acquired I peeled off my fastest km of the race. At the start of every straight I scanned ahead for green shirts. There’s Thom, nope that green shirt has sleeves, it must be a TUM race shirt. I was pulling out the stops, but with 2km to go, that vice closed up again and I realised I had pushed it too hard. In the last couple of km, I had to give up the chase and just get to the finish. With 500m to go, a multiple cramp lockup of the quads, hammies and calves halted me to a static stretch. The Kawerau locals hollered from the side of the road ‘JUST GET MOVING’!

Finally the home straight and my two biggest fans literally ran straight into my legs. Hand in hand we ran over the line and to my astonishment I was the best part of an hour ahead of my target in a time of 13hrs 34mins. With all systems cramping I picked up the boys and ‘smiled’ for the post-race photo. Job done. 

In terms of numbers: Of the 623 brave souls that entered, 316 completed the challenge and quite respectably I was 116th over the line.

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Reflections – If you are still with me 😉

  • Completing Tarawera, was a massive achievement of determination, not just on the day, but in getting to the start line. That is something I am very proud of.
  • I succeeded at the BHAG. Something that was intimidating with no guarantee that I would be able to do it, and I managed to surprise myself in beating my challenges to do so.
  • Thom was a great partner in crime and I have no doubt that the competitive element of our race drove us both faster than we would have on our own. In point of fact, this rivalry dynamic is no doubt the reason why Thom and I (perennial MEC chasers) put in the fastest MEC times on the 40km’s from the Falls to the finish this year. (Of note: despite not seeing each other, only 1sec separated our times over the last 20km) Congrats on your race Thom you are an amazing competitor and I hope to line up with you again soon.(See Thom’s Report)
  • This was the perfect culmination of all the lessons I have learned in trail running. Right Shoes / Clothing / Gear / Nutrition / Hydration / Race Management all came together so so well.
  • The weather was tough, and the course slow, but I really enjoyed not being too hot. Once you are wet, you are wet aren’t you…
  • Expectations are a funny thing. The day after, I think I was the most stoked of the MEC runners despite finishing 90+ minute behind the MEC lead pack. (See Ron’s Report)
  • Mike, I have a lot of respect for a tough runner who still has the wisdom to know when to fight another day. (See Mike’s Report)
  • Brent, what a legend. To grind out a finish in such a state as you clearly were, having already completed TUM before, demonstrates what a tough determined competitor you are.(See Brent’s Report)
  • Cramp Stop spray works !!!!
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Get up Dad! … I Caaaannnn’ttt Craaaaamppp

Many thanks to Mike, Ron and all the MEC guys for your advice and to Vaughan @ Sportslab for keeping me able to run all year. Dave, for being my running buddy and for showing me that Aky’s can do this endurance thing. Gutted I couldn’t do it with you this time, but no doubt we will have many more adventures. Most of all, thank you to my lovely wife for supporting me in my hours out training when you’d rather have your husband at home sharing the load. Time for the next challenge… Baby number 3.

But I’ll be back.

Tarawera Ultra C̶h̶u̶n̶d̶e̶r̶t̶h̶o̶n̶ Marathon 2016

For some reason every year I run this race I spew. Seriously – check my previous race reports – TL;DR? They go like this: feel good, feel good, feel average, feel horrific x 5, spew & then feel good – finishing strong. I was sure my 3rd effort in 2016 would be different. Boy was I wrong.

2015 had been a really strong year for the first two thirds. I had a > 12 month period of injury free uninterrupted training, and made some good gains in the pace department, setting PB’s for 5km (18:16)10km (37:12) and half marathon (1:23:19).

However just over a month out from attempting my first road marathon @ Auckland things went pear shaped. I picked up some niggles which hampered the last 6-odd weeks there (I picked up a reasonable time, just missing my 3hr goal @ 3:05:18 after bombing the last 10km), and they got worse as the year ended up.

Between that & a crazy busy life with other commitments, training was definitely very sparse heading into Tarawera 2016, averaging just over 30km/wk for the 11 weeks prior, fitting in only 1 long run (50km) during that time. I tried to focus mainly on shorter hill training sessions which kept under the ‘injury threshold’, but in the weeks prior it was obvious I was majorly underdone. Heading into the race, cranking out the physio I put aside thoughts of pulling out & decided to just run it anyway.

The race plan was simple: take it really slow at the start & try grind one out to the finish. I set a rough goal around 13.5hrs, figuring adding an hour to last year should be about right if I could avoid the nausea that crippled me last year around Titoki.

Game On!
Game On!

The morning started much as expected. I joined up with Thom & Evan, to start with but ended up drifting away as I determined to stay well within myself, but 100% run my own race. Being quite far back in the field, the course was quite muddy in the rain and traction in my heavily worn Leadville’s was a real issue. I’d opted for the safe bet as far as my niggly lower calf was concerned, but it was at a real tradeoff for grip from the trail shoes. This caused me a reasonable amount of concern over the first few legs, as I knew I was exerting more pressure on muscles that I would have liked, trying to stay upright & not regularly bail.

Coming through Lake Okereka & seeing the family was a great little lift, and I pushed forward to the Okataina trail, briefly seeing Thom & Evan as I left the Millar Road aid station. I felt I was taking it really easy & had visions of being able to lift the tempo come Tarawera Falls. The trail to Okataina passed uneventfully although the body was definitely starting to feel quite weary, and I knew the leg through Humpheries & The Outlet would be a killer.

Feeling Good @ Okereka
Feeling Good @ Okereka

This leg is one of my favourites with beautiful scenery and windy trails, but there’s not doubt – you don’t pass through without paying the tax man. And this year I paid in full. About half way to Humpheries Bay my quads pretty much blew and heavy cramp started to kick in. And the nausea. The forsaken nausea. The scenery often helped to distract, but I was regularly reduced to stopping with fully locked quads, kneeling down trying to get them to release.

As Thom & Evan caught & passed me just out of Humpheries, there was nothing I could do but wave them on, wishing them the best. I was in the hurt locker, and with over 50k’s still to go, dealing with a serious onslaught of doubt. The crew through here (as with the whole course) were amazing & I just counted down the k’s to each aid station. Kristy offered some much appreciated words of encouragement at the Outlet & I pushed on toward Tarawera Falls with a serious decision to make … bail or man up? I was still hurting bad with the cramp, and feeling very grim with nausea which had plagued me for the last couple of hours.

In the end there was only 1 real option. I hadn’t come all the way down to bail out because I was sore (no kidding – it’s an ultra), and one of my big goals of the day was to run the finish chute with my little 2yo Sam – who just loves running.

Another 40? How hard can it be?
Another 40? How hard can it be?

I tried chowing a good amount of food at the falls to see if I could get the cramp to release. Bad idea. Nausea kicked in even harder & I bottomed out, forced to walk for the next hour or so until a kind soul offered me a ginger lolly which actually seemed to help some. I determined about half way to Titoki I was going left at the turnoff. I could still finish with Sammy having done 85km. I promised myself. “Sometimes your body just isn’t up to it” I told myself.

I lied.

To be fair I stood at the turnoff for a good 2 minutes, but fate would have it I had Rage Against The Machine blaring rebellious tunes at the time and with the Titoki crew egging me to go right, I plunged across the mat towards Awaroa, knowing there was no turning back from that point. It was actually like a bit of a weight lifted and I felt on a bit of a high pretty much all the way to Awaroa, knowing I was going to finish the race.

Pushing up the loop of despair wasn’t too drastic. Coming down was another story. Downhills were a world of hurt & often I had to experiment with going straight down, going sideways, walking backwards … anything to get the quads to not lock up & reach the bottom. If it wasn’t rough gravel I’d have probably tried rolling down.

Coming out of Awaroa for the last time, I decided I’d had enough. I’d been battling nausea for over 40km / 5.5hrs now & it was time to try something new. So on the side of the road, 88.6km in I embraced thoughts of smashing another gel & the vomit came. Out came completely undigested fresh plums from Tarawera Falls. Seriously – you could have washed them off & put them back in the bowl. I’m not a quiet vomiter either – much to the delight of my fellow contestants passing me by who release a stream of ‘encouraging’ comments.

Turns out it’s the best thing I could have done. Instantly I felt better. I managed to get a gel in me, and some water. The cramp was still heavy, but it was like my body was getting nutrition again, and I managed to push hard & pretty much run non stop from there to the end, passing a steady stream of people. It was approaching dark and I was big time motivated to get in before my boy had to go to bed – that and the idea of trail running at night without a head torch.

I ended up running the last few trail sections in the dark anyway, guided by the glow sticks & keeping my feet high to avoid face planting just before the finish. Coming out onto the fields I picked up a couple of last minute places and with a few hundred metres to go saw the delighted faces of my lovely wife & absolutely ecstatic son, complete with his official pacer number pinned to his singlet.

We raced the finish chute hand in hand, Sam waving to the cheering crowd much to their (and my) delight. I couldn’t have hoped for a cooler finish – the effort was totally worth that moment.

A big day for a little pacer
A big day for a little pacer

2016 was definitely an interesting race. My final time was 14:49:30, finishing 174/316 finishers. I’ve never had to grind it out like that before. I’ve never had to come in that far back in the field before either, seeing all my comrades disappear over the horizon. Also 15hr’s largely solo with no crew in the field leaves a lot of time to spend in your own head. It was definitely a different game mentally, however it’s kind of satisfying to have experienced a different kind of race, & I’m stoked to have still come away with the finish.

While it’s not the hardest run I’ve done (2014’s Ruapehu loop keeps that mantle), it’s definitely the worst condition I’ve been post-race. I was up most of the night feeling very ill, vomiting black sludge from an empty stomach around 3am (still have no idea what that was!). I didn’t really start to eat properly again a good 24 hours after finishing, and probably was the morning after that I finally got my appetite back. Carnage!

Smashed it!Learnings? I really need to figure out how to get my nutrition sorted & crack the Tarawera nausea curse. If it happens again though, I’m forcing myself to vomit early (and often if required). Even if it means a finger down the throat. It’s just not worth trying to hang in there.

Massive thanks to my wife who waited about 4-5hrs in the rain at the finish line with 2 kids very young kids to allow my magic moment at the finish line. She completed an ultra of her own that day. Huge congrats to my mate Phil Needham too who finished his first 60km ultra despite only ever having a longest run of 30ish km max (pacing me the year before) & getting minimal training in prior due to a dodgy knee – what an inspiring effort! And finally big up’s to all the MEC boys. Legends. (Some epic efforts in there too – Thom cleaning a good hour off his PB, and Evan chopping his first hundy like he was just out for a casual one).

Strava link here.

2016 Tarawera Ultra, nearly but not quite

Revrun reports

Buildup: B+

Very happy with how my late spring / early summer went. I had two races (SkyRockNRun and Westcoaster) of around 5hrs with lots of climb in November and December. I was consistent, managing to get my 60-70k per week in around my other priorities. Then in January I ramped up the climbing further and got some great trail runs and hikes in. Only thing really lacking was a couple of runs around the 50k mark. I think having one that finished with some gradual road climbs would be good specific prep for this race.

Pre race prep, physical: A

Got down the day before. Hydrated and carbo-loaded well. Noticed that I was really tight in my hips so foam rolled them to bits the night before. Had all my crew instructions ready to go and got to bed just after 10.

Pre race prep, mental: D

I was fit, in probably the best shape I ever have been for this race. And so my goal was a small PB – 15 mins. Very reasonable. However, I had not dug the motivation deeper than that. This is a race I have loved. But still it is an event where experincing discomfort is certain, and suffering and misery are likely. Therefore, having a single time goal is a very vulnerable motivation. A breadth of goals is what is needed e.g. Run my best race on the day, come top x in my category. Push through the pain to finish strong. Never give up, stay positive, keep moving.  This is Racing 101, so big points off for this lapse in preparation

Race execution: C

Ron, Caleb and I met at the start and ran together as planned. We actually started a bit further back than ideal but made up by catching plenty on the first 5k. In retrospect, I pushed a little hard on some of the first leg single track in aid of getting to a pace that felt most efficient. Lesson: Start further up. If caught back, bide time and protect legs and await some firetrail to get into position.
Interestingly my heart rate (HR) was a bit high for the first leg. Not sure why, I felt fine. Still thinking on it. Came right by Leg 2 to Okataina.
TUM_2016_OkatainaMe
The trip to Okataina is the most familiar part of the course, and I was happy with our progress here. The effort felt manageable and the HR came back to expected. We came to the Okataina aid station in 4:09:05, just 4 minutes down on my predicted splits for a 10:45 finish.
The third leg to Tarawera Falls was hard. We ended up doing it about 10 minutes slower than expected, but the body felt like we had being pushing hard, not taking it easy. This is still a bit of a puzzle. With the rainy conditions, I thought we would have an easier time (less effort shifting heat), but perhaps the mud made our legs work just that much harder that they fatigued sooner. I had great grip in my X-Talons, but was very glad to swap them out for road shoes at the Falls.
As mentioned in Ron’s report, our three man team collectively stepped off the gas at the Tarawera Falls. I saw we were about 15 mins down on time needed to make goal of 10:45, and not feeling nearly as fresh as expected/desired. That felt like there was no chance of hitting the target (huge mental mistake – counting your current state  of wearyness/energy/misery as if it is fixed, when actually you can recover). In actual fact, we were in the top 35 at this point (but unaware) as everyone was behind schedule! We transitioned from pulling each other along, to happily going at the lowest common speed – i.e. whoever was slowest set the pace. Toilet stops, walking breaks, we all took them together.
It was nice to have company, but if I am honest, it was real hard going. I have had more fun pushing myself hard in this section, drawing everything out of my fatigued body. I was downcast at missing my goal, and Caleb wasn’t having a happy time either. Ron seemed content, and we all trudged in slow silence. The quiet company of three was no match for the motivational force of an engaged pacer (or a competitive/positive mindset). No complaints from me, I was very glad to have the boys to run with and wait with – but just a reflection that I wanted to share as a lesson.
On the way to Awaroa after Titoki I noticed my pee had gone from yellow – dark yellow – brown. I started to drink more, but was feeling fine so not particularly bothered by this. Then just as we left the Awaroa aid station (83k) I noticed that it was brown and red. Oh. Not good. I won’t go into the difference between myoglobinuria (extremely bad) and exercise associated haematuria (maybe bad, maybe benign), but I knew that my kidneys were likely stressed regardless. This left me quite stressed. Ron gave me the good advice to go back to the aid and slam some fluids. I did this, asked if there was any medical person there (no, they had just left) and filled both my bottles. I made the decision to run it to Fisherman’s bridge 8.5k away. Dad would be there, which meant an objective opinion, and potential evacuation in his car if necessary.TUM_2016_Bluelake
Ron and Caleb had waited for me (much appreciated) and we picked up the pace and ran down the hills. I now had motivation to get there quickly and was moving the fastest I had in a couple of hours, with little change in effort. Amazing how perspective change can impact your performance. We got to Fisherman’s Bridge and I was very relieved. I took a couple of minutes to check my urine and think and discuss with Dad what to do. I decided to take the safe option and pull out there at the aid station. I sent the guys who were now quite wet and cold from waiting for me onward and I spoke to the race medical team who concurred (nice medical word eh?) with my decision. An hour later in the med tent at the finish I had put on 1.3 kilos (i.e. over-hydrated) and shortly after this I was peeing clear again. The kidneys had bounced back from the hydration and I was fine. In retrospect I can see that I had rehydrated sufficiently (actually too much hypo-isotonic fluid – hence the weight gain) and would have made it to the finish OK. However, I wasn’t to know that at Fisherman’s Bridge and so while very disappointed not to finish, I am reassured that I made the sensible call on the day. Better to live to fight another day then die trying to prove you’re a hero.
So, another year at this excellent event, but definitely not my best or my favourite performance. Some great results from the MEC though, and I will live it to those chaps to tell you the story for themselves. See you soon on the trails.

2016 TUM100 – everything changes (same as every other year)

2012, the first crack at the TUM100 came in at 12:07hrs from a desired time of 11hrs. On the fifth attempt it ended in 12:15hrs from a desired 10:45hrs. Not only was it the slowest of the standard 100km course attempts, but it also saw the greatest gap between expectations and reality.

TUM_2016_003897
Happy times =

The thing is, I had thought I was coming into the event better prepared than ever and I was only 7mins off my 10:50hrs target time last year.

So what gives? It appears it wasn’t a decrease in effort, my TRIMP score (think a conservative Strava Suffer Score) was near identical to last year 1105 vs 1107. These were the highest of any of my past TUM, including the extended distance/climb 2013 Fire Edition. Nor was it cracking and running in a state of exhaustion, I didn’t feel like death during or after the event. In fact recovery was excellent, and somewhat quicker than previous years. Nutrition and hydration was also better than previous years, ate and drank well, no gastro issues.

TUM_2016_020961
See -I’m eating
TUM_2016_021796
So Tasty! Mmmm.

That leaves two suspects. The most obvious was the conditions, it was wetter and warmer than the 2013 Lusi Cyclone edition. The course didn’t actually feel terribly slow underfoot, and unlike many I wasn’t wearing clown shoes so felt pretty confident on the climbs/descents (wizard sticks helped). Even though it was wet and grey, it was warm and humid from the get go. Despite a solid effort over the first 60km our pace was well down, so maybe these early exertions were just sucking out energy more rapidly than anticipated?

The other identified suspect was the social approach of the run, as three of us were all targeting a 10:45 finish we started as a pack. And ran as a pack. Each nicely pushing the pace over the first 60km. I guess each aware that we were falling further and further behind schedule. Then at the Tarawera Falls aid station, since a sub-11hr was clearly off the cards it was like an unspoken contract was entered to cruise to the finish. Nobody pushed the pace, nobody parted company to press on alone. Nobody mentioned time or pace.

TUM_2016_022603
So long suckers

It was nice running as a bunch, comfortable. It wasn’t like I was trapped in an unwanted social contract. It just stopped being an individual race I guess. Fine by me, I’ll take challenging collaboration over competition given a choice. Unfortunately the dream three-way MEC finish wasn’t to be, though we did finish as two. The others’ stories are sure to come…

TUM_2016_027110
Happy times…

Onehunga Half Marathon 2015

Gonna try something a bit different here – a wiki-report. I have uploaded some pics and stats and now I invite you, the MEC team to give us your story in the comments section.

A perfect day. Still, sunny and cold. Ideal for racing on the fast, flat waterfront course of the Onehunga Half Marathon.

The MEC was well represented with a crew of eight runners (plus a few mates as well) taking part.

Sam Thom took first place in 1:19:29 with Caleb Pearson completing the MEC quinella in 1:19:51.

Paul OHM MEC OHM Dave OSM Caleb OSM ME H OSM

Personal Bests:

Sam Thom: 1:19:29

Caleb Pearson 1:19:51

Michael Hale 1:22:16

Brent Kelly 1:23:19

Evan Atkinson 1:38:44

TUM 2015: 100km … tick.

When the chunder finally came, it was almost a relief. Having felt progressively more rubbish for the past few hours, anything had to be better than the walk I had been reduced to on the long slow rise out of Titoki. And then the cramps hit.

Tarawera Ultra has become somewhat of a focal point for me over the past few years. My year is split into two parts: a few weeks of recovery from TUM, and 11.5 months of buildup for the next one. Well at least for the last couple of years since Mike & Ron managed to persuade me of something as crazy as running an ultra.

Still being a 100km virgin courtesy cyclone Luci in 2014, I was hopeful that 2015 would provide the opportunity to run the full course to Kawerau.

Great times training with the boys - "Top of the Dome" to Waiwera
Great times training with the boys – “Top of the Dome” to Waiwera

Preparation had been somewhat spotty to start with. I was sidelined for several months during the middle of the year with tendinitis in my Achilles and that and family duties saw me miss pretty much every target race in the 2nd half of the year. Training began in earnest in October when I was finally able to run freely again. I focused a lot of my training on strength rather than cardio, with a lot of vertical meters, knowing that cramp had been a problem in the past.

Conquering the 78km Hillary trail in December with the boys was a huge confidence boost, and with a few more long runs under my belt, I approached the race feeling quite confident in my prep, despite not having put in a huge amount of weekly k’s.

The race plan this year was reasonably simple. Hold back and knock off the km’s running well within myself – hopefully reaching the top of the loop of despair with enough left to start to dig it in for last 18km & push myself hard into hopefully a strong finish. Anything around the 12hr mark I felt would be a good effort.

Caleb had a similar plan & after enjoying the great company for the first 45km last year I was stoked to be able to team up with him again. Caleb is a strong runner so I knew that he would push me along & challenge me to keep pushing through my ‘downs’ during the race .

Arriving at the start line it was great to see the huge turnout of MEC boys, all clad in our shiny new singlets. We lined up nearish the front & set off. Next year I think I’ll start closer to the front as we overtook a lot of people, which probably is a bit of an inefficient way to use your energy at the start of an ultra.

The leg to the first Tikitapu aid station passed quickly and uneventfully, arriving 15 minutes ahead of schedule. It’s a beautiful run through the trees, and seemed slightly easier with the modified course. A highlight of the leg was passing a saxophone player in the middle of the bush, blasting out great tunes for the runners.

Yakkin away to Caleb on the Okataina climb
Yakkin away to Caleb on the Okataina climb

We made good time through to Okereka, and set off toward Okataina. Knowing this leg was the big climb of the race, we ran well within ourselves, walking anything remotely steep and drifted back in the field a little. We eventually crested the top and took it easy on the big drop into Okataina, careful not to put too much pressure on the quads & knees with a whole lot of KM still to go.

Coming into the aid station, I was feeling it a bit more than I might have liked, but stocked up and set off again. It was great to see the familiar faces there with some of the other guys supporters, and high fiving Justin Cheyne with my ‘vas hand’ provided some short term amusement as we set off around Lake Tarawera.

This leg was easily my favorite of the race. Amazing scenery, beautiful bush, and winding technical trail. With over half the race still to go I had to remind myself to keep the brakes on as this is probably my favorite type of trail to really let the wheels turn & pick up some places.

Epic scenery around Tarawera Falls #literalphotobomb
Epic scenery around Tarawera Falls #photobomb

Caleb & I made steady progress through this section, and despite dealing with off & on nausea I managed to keep up as Caleb started to set the pace as we neared closer to Tarawera Falls – arriving having gained a good 40-odd places. 60km down, only a marathon to go!

As we set off for Titoki we couldn’t miss a green MEC singlet up ahead & realized Mike had somehow snuck past during a brief stop at the aid station portaloo. After yelling out Mike waited for us to catch up and it was great getting to run with him for a few KM before he broke away – powering strongly up a hill & demonstrating how he had managed to catch us after taking the start very easily with his dodgy calf.

During this leg my nausea really kicked in as well as some niggling pain in my Achilles – particularly concerning due to my injury earlier in the year. I pushed through but struggled to keep up with Caleb on the hills, eventually cruising into Titoki – something I had been looking forward to for the last couple of hours. Firstly I knew my lovely wife would be there to greet me which was a huge lift. Also one of my best mates Phil Needham had agreed to pace me the rest of the way I was really looking forward to his company.

Feeling that I was becoming a bit of a handbrake to Caleb who was in a much happier place compared to my ongoing nausea issues, I suggested he cut loose so after 70km we parted ways & he disappeared off up the hill, running strongly.

Titoki at last!

Phil & I set off, only to be shortly reduced to a slow shuffle & then down to a walk. The nausea had ramped up to a point now where I reeeeealy did not want to eat anything, and was crashing my energy and general will to live. With the Achilles pain starting to ramp up I descended into a dark place where even the encouragement & positivity from Phil struggled to penetrate. The possibility of a long walk out or even those never-to-be-thought 3 letters ‘D-N-F’ started to sneak into my thoughts – along with the disappoint of feeling like I was really letting Phil down who had travelled for hours only to have to go on a long boring walk up some forestry roads with some really bad company.

Eventually I got so green that I decided enough was enough. Knowing the mere thought of another-freakin-hammer-gel was enough to nearly make me start retching, I ripped one open – banana *shudder* – and slammed the whole thing down. Achieving it’s intended outcome I promptly ripped off my straw hat, and spewed my guts out. Multiple times. 6 to be exact.

Now that my stomach had removed all my pending nutrition, my body decided it was time to freak out with a near simultaneous cramp of most significant muscles in my body – through nearly every leg muscle to my back & forearms. I managed to force another gel down & after a good dip in the river the cramp started to back off enough to start moving forward again. We eventually ambled into Awaroa having taken over 90 minutes to travel about 8km – nearly 30 minutes slower than Caleb who was smashing it!

As we pushed out onto the “Loop of Despair” the nutrition started to kick in & for the first time in hours I started to feel considerably better. Despite the warnings I’d heard about this section, I actually found the loop of despair quite the opposite. We powered up the hill in good time, and I came out at the top feeling well on the way to recovering from my bottoming-out.

This was the spot I had intended to pick up the pace knowing it was predominantly downhill from here. Performing some quick calculations in my head it came as a bit of a surprise that if I could keep to around 6 min k’s for the last 20-odd km I still had a shot at getting in under 12:30 – something I had long since written off. Telling myself I hadn’t run this long to cream-puff out in the last couple of hours, I forced myself to lean forward & run.

Potentially the youngest crew on the course @ 8 weeks old?
Potentially the youngest crew on the course @ 8 weeks old?

The last two legs are a bit of a blur to be honest. I don’t think I’ve ever focused so completely on forcing my body to obey & push beyond where I thought it could. As we pushed towards Fisherman’s Bridge the brief walks stopped and the pace increased. I kept thinking “Just two laps of the Estuary and we’re home”, just “1.5 laps of the Estuary and we’re home” etc..

We pulled into Fisherman’s Bridge around 11hr30 – 10km to go in under an hour.  I can do this. Phil was phenomenal as he had been since he joined – crewing me as well as pacing. He had my water bottles filled in a flash and was onto removing my shoes for me to clear the stones and allow me to push hard to the finish. The straw hat was off. Game on. We departed after a few short minutes & headed for home.

Keeping pace was all consuming for that last leg. I had long since decided to hold nothing back & go for broke. If the body gave in, so be it. We hauled in a steady flow of tired runners as we regularly pushed along around 5min30’s, slowing for the occasional sand-cliff to climb or bridge to cross. The constant encouragement from Phil was great, although I apologized profusely in the days after the race for my clipped 2-word instructions to ‘speed up’, ‘slow down’ and my generally poor, tired and grumpy communication. We pushed straight through the last aid station 5km out & it was all out for the finish.

As we rounded into Kawerau fields I kept lifting the pace. Seeing a couple of runners in the distance ahead I set my final goal to catch them before the end. I always find it satisfying sneaking a couple of places at the end. I figure I just ran for 12 hrs to get to my current place – if I can pick up a couple more just by pushing hard for 2 minutes that some serious ROE (return on effort ;)).

We managed to hold sub-5’s for a lot this last few km, interrupted every 500m or so of a yelp from me, some straight-legged-hopping as I tried to get a locked up cramping calf to release, and then straight back into it. We hauled in the first of my ‘targets’ with about 500m to go and was pressing on to the last one when the calf packed it in good and proper. It locked up & wasn’t letting go.

With a few inappropriate words of frustration I pulled to a halt and stretched the calf out until it released – watching all my hard work disappear round the corner into the finishing chute. Luckily there was no one behind us for ages, so I hobbled the last couple of hundred meters and managed to run across the finish line in 12 hrs, 26 min & 51 secs.

Finished!

Overall I was pretty disappointed at crashing out in the Titoki leg. I think I probably over-ate for a good portion of the run, being used to training at a lower cardio level than I probably was at as we started to increase the pace about half way through. However I am really pleased at the recovery and finish and pretty satisfied with the final finish time – all things considered. It will come in handy in future races knowing I can dig a bit deeper & push a little harder when I feel spent.

A huge thanks to my supportive wife who lugged around an 8 week old baby for half the day to support me over the latter part of the course. What a woman! Also to “Team Green” – awesome bunch of guys & love the training & camaraderie. And finally Phil Needham my complete legend pacer, putting up with my crazy emotions and selflessly crewing and pacing me from Titoki. He smashed out the longest run he’s done, supporting me the whole way without one complaint or comment about being tired – nothing but compliments & support. It was awesome to tick off a big goal with such a great mate at my side – cheers bro!

Click to view on Strava.