Nutrition

Lamington Classic

by Shona Stephenson on October 30, 2014

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Trail Runner Shona Stephenson winning the Lamington Classic
Stephenson Inov-8 Trail Runner Winning the Lamington Classic

Lamington Classic

For about 15 years I’ve wanted to visit the Lamington World Heritage Listed National Park. It took a  back to back event with 42km Saturday and a 21km Sunday race to give me enough motivation to finally get there. The Lamington Classic has a historic South East Queensland trail running event that has been around since 1970. It is said to be the oldest trail running event in Australia. The Lamington Classic has an amazing history of great runners who have run the 21km distance from Binna Burra to O’Reily’s for over the 30 years.

Initally the event ran one way only for example from O’Reilys to Binna Burra Lodge and then the following year the opposite way. Then the race was evolved into the 21km O’Reilys to Binna Burra on the Saturday then Binna Burra to O’Reily’s on the Sunday. Last year was the first year that the race ran as a 42.2km out and back from Binna Burra to O’Reily’s return on the Saturday. Is your head in a spin yet? Confusing? Yes. Heaps of fun? Yes.

My adrenalin was pumping on the drive into the Lamington Plateau. I love racing in new locations, it always brings a new adventure. I arrived at Binna Burra Grooms Cottage registration and I was introduced to the great Bruce Hargreaves AKA Digger. The Lamington Classic is his baby. Digger shook everyones hand, introduced himself as Digger as we all arrived in the Grooms Cottage at Binna Burra Lodge. What event does a race director take the time and effort to meet, greet and make every runner feel special? This race was small, relaxed, and a far cry from the Ultra Trail du Mt Blanc (UTMB) that I’d raced only 6 weeks before. I loved the relaxed atmosphere of the Lamington Classic.  It reminded me of my first every trail event The Great Nosh in Sydney and the Deep Space Mountain Marathon in Canberra.

I believe that Digger has had to work tirelessly with Queensland Parks and Wildlife to get this race off the ground and to keep it running for 46 years. The course records are staggering. Some say the track is slower and more eroded now. What ever! I still am in total admiration of Nikki Carroll who managed to run the 21km course in 1 hour 35 minutes. Thats on the Long Course. If you want a shot at the record you have to run it on the Long Course which is about 800m further than the 21.1km course we will be running. It will take one special runner to beat some of the 21km records.

The logistics of the Lamington Classic are a bit crazy and difficult for me to get my head around at first. I even had to call up Digger and ask him where the start line was and if it was at the same place as when I’d be staying in the Bunks. Too funny, I was totally lost in the event notes. It’s weird to talk about logistics in an event. To be honest with you running the out and back marathon st Binna Burra seemed like the easiest option logistically wise.

Okay let’s talk logistics, to race the Lamington Classic it’s kind of essential I try and explain the logistics.The remoteness of both the start and end points really is what makes this event so special but a bit of a nightmare with your cars. I chose not to worry about the logistics until after I’d raced my marathon, mainly because I was so confused. Bruce Hargraves AKA Digger and his mates organise car shuffles, car pooling or people to drive your car from Binna Burra to O’Reily’s for all the 75 runners for the Sunday 21km run. Nuts! Yes your car can be delivered to you at the finish line. Yes! Amazing. Once you’ve driven these roads you can appreciate what lengths these guys go to to look after the runners. The roads are not for the faint hearted, the bends were narrow and in a fair amount of the mountain road only one car could fit. The Lamington Classic is such a chilled out low key event that handing your car keys over to these guys whom potentially you’ve only spoken a few words too seemed perfectly normal to all the other runners except for my mate Steven and myself who on Saturday afternoon after racing the 42km marathon still could not get our heads around the thought of depositing our car keys into a key box and trusting your car to makes it to the other range at O’Reily’s the next day. Are they joking? I think both Steven and I did not want to put anyone out and did not want to appear like we were totally clueless of the logistics.  It seemed a bit weird, too good to be true. Totally unheard of. Instead Steven from NZ and me from Sydney, the two novice out of towners did a 3 hour car shuffle to get one of our cars to O’Reily’s for Sunday and then we had to pick up the other car after the race. DOH! Instead of just handling over our car keys to the spectators to drive over to the O’Reily’s Finish line. Total trust. This is Queensland. Things happen differently up here. On the plus side we did spend a few hours at O’Reily’s. There is an awesome suspension bridge rainforest walk and tree house to check out. The cafe is also has one of the best views of the ranges in the area. See not a total waste of time.

Accommodation could be obtained at either Binna Burra Lodge or O’Reily’s. Digger puts on a presentation dinner for everyone including friends and family on the Saturday Night. Breaky, lunches are organised too for all the racing periods. Presentation lunch on the Sunday after the 1/2 Marathon too. It all runs like a well oiled machine. A lovely social running weekend.

 

Okay with the logistics out of the way, hot chips eaten, coffee’s drunk it was time to race.

 

The Race

 

The Binna Burra 42.2 start like the rest of the Lamington Classic was totally relaxed. All the runners were called to the start line and whilst walking to the start line from the picnic area we were told we were running late and we had to run to the start line so their watches will synchronise with the timers at O’Reily’s. With a warm up trot to the start at the Lamingtion National Park sign post we counted down, said a few hello’s and we were off with little fuss.

I cruised off with a group of two guys and my mate Steven. I lead and was able to set the pace along the Boarder Track. We chilled out and paced ourselves in a group for the first 6km of lovely single trail, which soon turned to amazing single track of amazing untouched virgin rain forest, covered in ferns, lichen, lily’s, snaking its way across creek beds, climbing up for the first 13km to the top of the Lamingtion Plateau.

Wow! The views were amazing. Mountains in the mist for as far as the eye could glimpse between dangerous trail steps. We chatted as a group, really enjoying ourselves along some of the prettiest trails I’ve ever seen. I really mean that. I’ve race in France, Japan, New Zealand and the laming ton Classic is just beautiful. Our group chilled out and totally paced ourselves, this race felt more like a relaxed training run. The Lamingtion Classic trails are just magic, I kept reminding myself how lucky I was that I’d finally made it to this part of the world after 15 years of dreaming about it.

The Lamingtion Classic course followed the ridge between NSW and QLD along a narrow cliff track. The Queensland surveyor must have been a genius setting the boarder between NSW and QLD which we were now following. The track was tiny in sections. One slip and the drop would break bones. Deadly drop offs were frequent along the track and it took full concentration to stay on two feet. At the top of the Lamingtion Plateau the bloke behind me, Daniel Hooley slipped on a rock shelf and almost slid off the cliff into the valley below. We all stopped dead in our tracks and made sure he was safe, back on his feet and able to run. It gave us all a real dose of reality. At parts the track was only 40cm in width, slippery in the fog and heavily eroded in some places.

After 15ks the track started to descend and I opened up and started to kick it a bit, curving along the mist covered cliffs and turned a corner and my footing totally gave way. I slipped over and with adrenalin pumping thorough my body I jumped out of fear and landed in the ferns on the mountain slide of the cliff track, on my back with both feet in the air. Fuck. It must have been hilarious to watch. It scared the shit out of me and also the guys following me. They all checked that I was okay, being true gentlemen resisted the urge to over take me while I was flat on my back. I jumped up a bit embarrassed and we were off and running again. I think they got the stack on their Go Pro.

We opened up again, jumping, dodging, weaving our way down the rocky ridge and when the path widened we knew that O’Reily’s was about 2ks away.

We ran along the now bitumen trail, up a small rise and into O’Reily’s Boarder Track Start/End Point. I grabbed some supplies and thanked the organisers for their help and while my back was turned the guys were off, sprinting up the 7km climb. I totally lost them within a 30sec stop. 1 hour 57 min. It was game on and those boys had a plan and used their position at the back of the pack to their advantage. Steven was ahead of me and I tried my best to run him down but my legs felt like they were full of lead. Totally trashed quads.

I soon caught up with Steven while he took a nature stop and I told him not to wait for me because he was doing it so bloody easy. He is one of my Ultra Training Australia (UTA) clients and he was kicking my butt! I always knew he had it in him. “Go chase them down, don’t worry about me”. I instructed. He’d never been in a podium position before. Off he went to kick some butt and test himself.

About 3 ks in I spotted Jess another UTA client also looking fresh on the out and back. We high fived each other. I gave the next female a high five too. I did anything to take my mind off the pain I was feeling. I was stuffed. I love out and backs, they can really boost your morale if you cheer and wave to the other runners.

I did my best to just try and stay consistent, turning my legs over and focusing on what is important and before long I was at the top of the plateau and my legs were given some relief. The scenery was just amazing. The reverse of the track gave a totally different perspective of the terrain through ferns, creeks, mosses, lichen, lily’s, it was like a perfect enchanted fairy garden. I loved every inch of this part of the world. I spotted plants I’d never seen before and I was just enjoying the whole experience.

I snaked down the descent, across a dried creek, fixed my water bottle and totally stacked it, flat on  my face, arms sprawled, rolling up onto my chest, face planted to the side, with my feet almost touching my head. I landed hard on a rock that gave my left quad a corky. Man it hurt. I jumped up, in pain, groaning, pulling my Inov8 compression shorts over my bruised quad and started running again.

Now my abbs were killing me with every breath, every step. I’d over stretched them in my arching chest roll stack. Ripping up my separation in my abs. Ouch. Sore, sore lower abbs. I focused on what was important. Knee drive forward, lifting my feel high enough off the ground, drinking, eating, and in the back of my mind knowing I was racing the 21ks the following day. I counted out my steps and raced with all my heart or as fast as my miler legs would take me down the plateau.

The path widened, I waved to the walkers and said hello to the Korean tourist, Aussie Tourist and about 1k from the end I looked up and waved to more Aussie tourist cheering for me, tripped, fell, rolling on my shoulder behind a tree, off the track and down the bank. Man that must of looked funny. One minute I was sprinting along the track totally in control, the next I was rolling down the side of the track. I jumped up like an embarrassed cat and started sprinting again. Desperately trying to get a good time for the marathon.

I sprinted into the finish line in 1st female place and 4th place overall 4 hours 05 minutes breaking the record by 22 minutes. (The Marathon Record was only 1 year old unlike the 1/2 marathon records). Steven managed a 3rd place behind the two blokes who only beat him by 17 seconds. He was then left to wonder what if he’d pushed harder from the start…….

Jess was 2nd female overall. It was a great result for our little training group.

 

 

Day 2

So with the car shuffles done the runners were divided into waves, start times written on our recycled race bibs with a text-a. The slowest runners were to run off first and the fastest runners last. Meaning that at the finish line of O’Reily’s there was the least amount of waiting time for the runners. It was actually a really nice way to run it. A bit like the old days of the 6 Foot Track, when the veterans started first. Us younger faster runners are able to catch, chat and be inspired by the 66 year old female runner out on the track.

Steven and I left in the 8am wave, sore and stiff. Both of us seemed to be the only runners nutty enough to race the double of the Lamingtion Classic 42km Saturday and 21km on the Sunday. I guess we both have that ultra runner brain, if there is a race that will push us and our limits we will do it. Jess had to work on the Sunday so she was really missed, we were bummed we did not have enough runners to form a team. You need 3 runners on both days to form a team. Steven and I are both new comers to Brisbane area and don’t know too many runners yet.

With the count down on we were off and running. This time Steven only stayed behind me for about 3 minutes, learning from his experience from yesterday, he has become way more stronger than he once thought. He found his rhythm and cruised his Kiwi legs up the 13km climb and out of sight. I was shot to shit. Totally hurting with no bounce in my legs. I counted out my tempo and before long the track narrowed and I did my best to keep moving in the right direction. The track looked totally different from the day before. The later start and the sun shining meant that the light was different and it appeared to be a totally new trail I was running on.

I gave myself a goal to run the 21km in the same time as I ran it the day before with fresh legs. At the 1/2 way mark I was about 3 minutes behind on schedule after most of the climbing was done. I dug deep. Hopped across creeks, snaked up the mountain, crossed the rocky out crop dodging earlier wave runners who all kindly moved aside for me to pass and powered to the top of the plateau. I was really quietly frightened of the drop off I’d almost fallen down the day before. My imagination getting the best of me. After about 15ks I was pleased to have past my fall zone safely. Today it looked like a totally harmless drop off, yesterday in the mist it looked hairy. What a difference a day makes.

The climbing all done I rolled down the descent, twisting my ankles on day old strapping tape 3 times on the rocky trail. About 2 ks to go the track widened, flattened out and I dug deep, feeling great now, hit the bitumen, lifted my knees up the final climb and into the finish line in about the same time as I ran this section of the course the day before. 1 Hour 57 Minutes. Not that fast, still not a bad result on tired legs. I still managed to win the Sunday 1/2 marathon, Steven finished 4th overall. He beat me by more than 3 minutes. Nice one Steven.

 

Saturday Results 42.2km

Daniel Hooley 3:58:57

Justin Williams 3:58:58 Daniel and Justine crossed the finish line together as mates

Steven Pemberton 3:59:13

 

Shona Stephenson 4:05:21

Jessica Schluter 4:45:21

Jo Collins 5:13:25

 

There was a problem with the Sunday 21km Results.

They have not officially been released yet on paper so I can’t add them to this blog.

We were all given our awards at presentation with our lunch and have been told that Digger will fix them when he is back from the much deserved holidays in the States. Here is the Facebook page for Digger

 

Race Kit

I’m sponsored by Inov-8

Inov-8 X-Talons

Injinji Socks

Inov-8 Race Elite Shorts

Inov-8 Race Elite Tank

Inov-8 Fitness Bra

Inov-8 Race Elite Vest

Hammer Visor

Nutrition
I’m Sponsored by Hammer

Hammer Heed 500ml 1 scoop per hour

Hammer Banana Gels 1 gel every hour in a watered down Inov-8 Race Bottle

Hammer Endurolyte’s every 30 min.

 

 

Gluten Free Lunch For Ultra Running

Gluten Free Lunch for Ultra Running

by Shona Stephenson on May 14, 2013

A tasty gluten free lunch, super low in calories for when you’re trying to get down to race weight.

Total Calories 464.6

1 Tsp of Olive Oil

3 Small Potatoes Cut into Quarters

7 Cherry Tomatoes

1cm of 1/2 a Pumpkin Diced

2 Eggs (Give one yoke to your dog)

1/2 Container of Spinach

1/4 Cup of Nuts or Seeds Sprinkled on top

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Pre-Race Berry Oats Trail Running Recipe 002

Pre-Race Berry Oats

by Shona Stephenson on October 29, 2012

Travelling Pre-Race Eat Out of the Container Berry Oats Break-fast

Calories 482 Fat 18.5g Sodium 161mg Carbs 72.3 Protein 17.9

Make this Trail Running Recipe the night/day before your event.

1/2-3/4 Cup of Traditional Rolled Oats
1/2-3/4 Cup of Jalna Premium Natural Yogurt
1/2 Cup of Frozen Berries
THIS ONLY WORKS IF THE BERRIES ARE FROZEN
1/4 Cup of Milo
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Hammer Bar Chocolate Chip Review Trail Running Nutrition 001

Hammer Bar Chocolate Chip

by Shona Stephenson on October 25, 2012

Hammer Bar in the Chocolate Chip flavor saved my bacon during the Surf Coast Century

When nothing was sitting well in my gut due to the heat or runners gut I could still stomach the Hammer Bar Chocolate Chip. It also saved me while running Oxfam Trailwalker Sydney when I was feeling dizzy after 80ks. Hammer bar Chocolate Chip went down like a dream. I am now lucky enough to be sponsored by Hammer Nutrition. Thank you Hammer.
What I love about Hammer Bar’s is that they really yummy. They are made from all natural certified organic food sources.

The Hammer Bar Chocolate Chip is made up with the following ingredient;

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Wight Loss Stri Fry Recipe

Weight Loss Stir Fry

by Shona Stephenson on October 17, 2012

Serves 1 Calories 372

2 Egg Whites (When I’m not pre-event dieting I allow 1 egg Yoke) 3/4! Cup of Frozen Peas
1 Cup of Water Boiled to defrost the Peas
90g Pumpkin sliced
3 Medium Mushrooms sliced 65ml! Lite Coconut Milk
1 Tsp Canola Oil
3/4 Cup of Cabbage Sliced
1 tsp of Coriander Chopped
1 tsp of Curry Powder

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Trail Running Australia Recipe Date Brownies

Date Carb Loading Brownies

by Shona Stephenson on September 22, 2012

Trail Running Recipe Date Carb Loading Brownies Makes 18 Pieces 126 Cal/ Piece

Perfect for the day before  Ultra Running or Trail Running.

 

1 1/4 Cup of Pitted Dates

1 Cup of Water For the Dates

1 Cup of Good Quality Cocoa Powder

3/4 Cup of Boiling Water For the Cocoa Powder

1 tsp of Baking Powder

1/2 Cup of Butter or Margarine

2 Large Eggs

1 tsp of Vanilla

2 Tsp of Maple Syrup

1 1/3 Cup of Oats Ground in your blender. Oat Meal Can be used also.

1/4 tsp of Salt

1/2 Cup of Walnuts Chopped Optional

1/2 Cup of Dark Choc Chips Optional

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Hammer Gel Review Tropical Trail Running Australia

Hammer Gel Tropical

by Shona Stephenson on August 17, 2012

I decided to try Hammer Gel Tropical. I’ve been using Gu Roctanes for some time now. But it is time to change. I am sick of the Gu flavors, I’ve been eating them for a few years now.
I tried the Hammer Gel Tropical while training for 50kms from Brooklyn to Turramurra for the first time. I made sure I had my trusty Roctanes too as a back up just incase. 50kms is a long way to not like your nutrition.
I started with my Roctanes, but soon tried the new flask system that I had with my Hammer Gel Tropical, and it just went down like a dream. Hammer Gel Tropical tastes natural. Just like tropical fruit juice, nice and natural. It did not taste foul like other gels. I am a total convert of the new flask system that I have going on. I can fit 5 gels in one easy to carry and manage gel flask. This gel flask fitted nicely in my front elastic pocket of my UltrAspire Surge Pack. I love the Hammer Gel Tropical, I did not tire of the flavor or the consistency. I started to favor the Hammer Gel Tropical over the Gu Roctanes.
A few weeks later I raced with the Hammer Gel Tropical in the gel flask with 50% Hammer Gel Tropical 50% water, and the Gel flask fitted nicely in my bra nicely between my breast. I was able to have my gel and water in one easy container for a short race. (Normally I would not eat for a 7.4km event but I’d run 55kms the day before:)

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Beef Koftas with Puy Lentils Recipe Trail Running Nutrition

Beef Koftas with Puy Lentils

by Shona Stephenson on July 19, 2012

Beef Koftas with Puy Lentils

Great trail running nutrition perfect for a post race recovery meal after long runs or after events. This is a fantastic meal to make instead of spaghetti bolognese. The lentils are high in iron, fibre and are a nutrient packed slow burning carb.
Serves 2, Each Serving has 512 Calories, Fat 21.3g, Sodium 978mg, Carbs 35.9g, Protein 47.4g, Fibre 11.7g.

1 Cup of Puy or French Style Lentils
1 Stock Cube (Whatever flavour you like)
1 Bay Leaf
300g Lean Beef Mince (For weight loss or if you are a female use only 200g)
1 Egg
1 Small handful of finely chopped Parsley
1/2t Cumin
Flour
1T Canola Oil
1 Can of Tomatoes
1T of Tahini

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Trail Running Nutrition Recipes No Bake Run Balls

No Bake Run Balls

by Shona Stephenson on July 9, 2012

Trail running nutrition for Pre/Post Exercise

Great trail running nutrition perfect for Long Runs the No Bake Run Balls are good for Pre/Post Exercise.

Each Ball has 100 cal Fat 4.4g, Sodium 53mg, 14.3g Carbs, 2.2g Protein.

1/2 Cup of Peanut Butter
1 Tablespoon of Brown Sugar
2 Tablespoon of Honey
1 Tablespoon of Golden Syrup
1/4-1/2 Cocoa Powder
1 Cup of Rice Bubbles
1/2 Cup of Quick Oats Grounded in a food processor to make Oat Flour.
1/2 Cup of Coconut Shredded.
1 Teaspoon of baking Powder
1/2 Teaspoon of Vanilla

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Scrambled Egg Whites and Fungi with Cottage Cheese

Scrambled Egg Whites and Fungi with Cottage Cheese

by Shona Stephenson on June 28, 2012

Scrambled Egg Whites and Fungi with Cottage Cheese, Pine Nuts and Truffle Oil.

This is a strip down break that I have in the taper before an event. I will only be exercising moderately after eating this meal for my breakfast.

  • 3 Egg Whites
  • 1 Cup or 1/2 a Packet of Chestnut Mushrooms
  • 1 Tablespoon of Cottage Cheese
  • 1 Clove of Garlic
  • 1/2 Table Spoon of Olive Oil
  • 1 Teaspoon of Truffle Infused Oil For Drizzling
  • 1 Teaspoon of Pine Nuts

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Run Recovery Food Yougurt Snack

Post Exercise Snack

by Shona Stephenson on April 30, 2012

Eaten within an hour of finishing exercise.

Banana Yogurt Almonds and Honey 224 Cal

2 Dollops of Jalna Premium Yogurt
1/2 Banana Sliced
6 Almonds Chopped
1/2 tsp of Honey

Add Jalna Yogurt to a bowl.
Add Banana and Almonds to the yogurt.
Drizzle with a small amount of Honey.

It takes 2 minutes to prepare, and stops you from falling over after a session.

Trail Running Australia Quinoa Pre Race Breakfast Recipe

Quinoa Pre-Race Breakfast Recipe

by Shona Stephenson on March 16, 2012

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1/4-1/2 Cup of Quinoa 170 Cal- 240 Cal
(Normally I have 1/4 of a cup but before Ultra Endurance Events I try to have 1/2 Cup).

1 1/2 Cups of Water 0 Cal

1 Tablespoon of Shredded Coconut 40 Cal

1 Teaspoon of Cinnamon 15 Cal

2 Tablespoons of Jalna Natural Premium Yogurt 121 Cal

1 Teaspoon of Honey 20 Cal

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