The Blackall 100 was always going to be a race to test how smart a racer you are. How adaptable you can be in your lead up training sessions. The conditions were never going to be favourable. This is November in Queensland with temperatures regularly reaching plus 35 degrees. In some sections of the course the chance of the temperatures reaching higher is possible.
Heat Acclimatisation training consisted of the following;
Train PT Clients from 6am-11am. If it was a hot day, meaning over 32C I especially made sure I ran hill repeats in the heat of the day for about 1 hour.
Completed long runs in the heat of the day. I would run along in temperatures above 32 degrees with my heart beating out of my ears, feeling sick. I’d then come in from my heat session then jump in the shower and go back out and train more clients that afternoon and into the night.
Leading up to Blackall 100 I was averaging 7 PT sessions a day.
I would also lay pavers, move boulders, build retaining walls, dig holes or shovel gravel on my “rest days” in the baking sun to complete the landscaping in my new Brisbane house. I used every bit of heat that I could, worked my arse off in the sun.
Between PT session I’d make good use of my car. I’d wind-up the windows with NO air conditioning on and treat myself to a sauna sweat session, then jump out of the car and train PT clients or myself. (Yes my deodorant was handy). This was especially good on hot days of over 30 degrees. It would end up much hotter in my car.
I’d only turn the air-con on if I had a client in the car with me. My poor long suffering husband did complain a fair bit and in the end whenever he was in my car I eventually did let him have air conditioning on if I was driving him to see a client.
I just tried to make the most of my surroundings and my job being an outdoor PT.
With my heat acclimatisation done it was ready to race.
I turned up to the Blackall 100 and the race director Alun handed me Bib no 1 and informed me that I had not entered yet. Whoops! I totally forgot to enter. Wow to the race Bib number 1. I was blown away. It was a totally humbling experience. I could think of at least 6 males and a few females who should be able to beat me at Blackall 100 and felt like I did not deserve this honour. I have a bit of a habit of forgetting to enter events. I can get a bit distracted sometimes. Working mums would totally get this. Lucky for me it all worked out in the end and I was in contact with Alun, Brett, Megan and the team enough prior to the event that they knew I was going to be on the start line.
The Blackall 100 starts at Mapleton in the Glasshouse Mountains. The course stretches it’s way around the Blackall Ranges National Park in loops visiting all the best waterfalls, single tracks, switch backs, rainforest trails, fire trails in the area. We were lucky to only have a 27 Degree day forecast, some sections of the course will become much hotter, forming a heat sink in some of the gorges and on the ridge lines especially in the middle of the day. Staying in control of your hydration, core temperature, fuelling needs will be crucial to having an enjoyable race.
I lined up on the start line, happy to see thick cloud cover, mist and a bit of fog. At least for the first few hours of the race we will be protected from the sun I thought, as we counted down 10,9,8,7,6,5,4,3,2,1 and we were off to the sound of the Blackall 100 Bell signalling the start of the race.
I cruised off with Kiwi Runner Shannon-Leigh Litt. We ran along chatting to each other along the streets, turning a few times and dropping down into a park, where I moved ahead of Shannon-Leigh before following the road up onto the main ridge line of Mapleton, rolling over the hills, being caught by and passed by Damon Goerke, Benjamin Gerhardy, Matt Judd and my mate Brad Bartsch before dropping into the Kondalilla Falls where I could pass Matt and Brad again.
In the morning the conditions were mild. I chose to go out moving fast, making the most of the easy ks and the cooler weather, wanting to get as many ks over and done with before the temperature climbed and I’ve have to put the breaks on. I was also mindful of some hotter sections on the track near Gheerulla Camping Area and CP3 and knew I had to get through that section before the real heat of the day set in.
I popped ahead of Brad and Matt and cruised across the creek, up a set of stairs through the beautiful rainforest, down the switch backs, down more stairs two at a time, across the lovely Kondalilla Falls. If you dared to look at the falls it was just magic waterfall with a large rock pool set high on the side of the cliff, with it’s wide sweeping views across the valley. I hopped up more stairs, around a cliff, descending into the valley though more stunning rainforest, along cute single trails, and switch backs and spotting the 100km runners on their loop run. I travelled up more stairs and completing the loop of Kondalilla Falls. We then popped out onto the road again and I informed Brad, my training partner who normally kicks my arse on all the climbs that I am not suffering from asthma today and I will have a good race.
I don’t think Brad quite understood what I was saying to him. Normally it is me who is puffing up the climbs, in these hot and humid conditions my asthma is significantly reduced and he should probably slow down because he was puffing more than me. He could not use me to pace him today. I let him write the splits for our end goal time of sub-11 Hours. 10 Hours 59 Minutes was the goal for both of us. I had not written splits for myself for a long, long time. I just was not well or fit enough to stick to them. There was no point setting unrealistic goals for myself and then get up-set whilst racing, when I totally blow out my split times by hours. The conditions would play into my pacing later in the race too. I have learnt to race to how I feel. Today at the Blackall 100 I was feeling good.
We cruised up the road with Matt just behind us, soon passing us on the climb. After a few ks on the road we ran along chatting like crazy, we then dropped back into the forest, down switch backs with sets of stairs on each turn of the switch back. After countless switch backs, descending into the valley, I commented to the boys that I can’t really turn right with my right foot , my right ankle is always a bit suspect and with the next switch back on the left hand turn I totally stacked it on the slippery stairs, whacking my left knee, my left foot slipping out from underneath me, landing on my left arm and ribs. I jumped up as quick as a cat, brushed myself off and decided to take the next few turns a bit slower. My knee instantly started to throb and swell. I just tried to run it out. Lifting my feet more stretching out my quad.
We hit the bottom of the gorge, crossed a creek and started to climb. More beautiful rainforest with single trails climbing up to the top of the ridge, with Brad, myself and Matt forming a train punching out a nice consistent rhythm.
We popped out onto Suses Pocket Road and I chilled out and let the boys run ahead of me. They were both better climbers than me and I was not going to blow myself up in the first 20ks. I cruised to the Top of Suses Pocket Rd and was surprised to see a Gate Keeper dressed like the grim reaper manning the gate, making sure it was closed after every runner that past through. I thanked the Gate Keeper for his assistance. Little things like this just make your day in a long ultra.
I cruised up the hill with the gap increasing from me and the boys to about 100m. I let them run ahead on the footpath. The incline soon flattened out and I rolled along Obi Obi Rd turned right, spotted my support crew, my Kokoda Challenge Team mates Levi and Dan and let them know what I needed for my return out of the CP2. I cruised up the drive, checked in and out, noted that I was running 15 minutes ahead of schedule and cruised back out onto the road, swapped my gel flask, frozen hydration bottles over and headed back up the street, still behind Brad.
I headed up the footpath spotting the Shannon-Leigh and Mandy within a kilometre of me and knew I had my work cut out for myself today. I wished them luck and powered on pacing myself. Matt soon past me and caught Brad and I thought that these two boys could fight it out for 3rd and 4th place if they liked. I’d just hang back and bide my time.
I soon reached the top of the ridge , crossed the road, crossed back again, ran through the car park, entered the National Park and descended into the rainforest again. This section of the Blackall 100 was just amazing. Beautiful moss cover trees lay on the forest floor, with vines, palms, lining the trail towards the turn off to Ubajee Walker camp and Mapleton Day Use Area. I turned left following the signs to CP3. Rolled over the fire trail, spotting Brad only 100m away and not looking so fresh. The temperature was starting to climb. The fog was lifting. It was humid and getting really hot. I cruised along the trail, just making the most of the easy running, before descending switch backs and a set of stairs hitting another intersection and followed the sign to CP3. I turned right and headed to Gheerulla Camping area. 35km in I’d worked out I had about 5ks to go, so decided to lighten my load, sipped and tipped out some Perpetuem. The temperature was climbing and I knew I would not be able to stomach much for of this type of fluid. I caught up with Brad and I could see Matt in the distance, and another guy, Yun Phua, behind me, was hunting me down. I decided that it was too early to care about position as of yet the race is too long and who knows what will come of a race like this. Who knows how hot it will really get?
Brad took off on the climb, the guy behind we soon caught up with me and past me. I let Yun lead for a few hundred meters but realised that he was not the best navigator. Whilst running behind him he almost turned down two wrong turns, not following the signs correctly. I think he was working way too hard and could not concentrate on the track ahead of him. I had to call out to him to steer him in the right direction. On the next descent I jumped ahead of him, taking control of the situation, fearing that if I followed him I’d get lost and end up running extra just like at Kokoda Challenge.
I cruised down the trail and popped out onto the rocky creek bed. I hopped along the smooth fist sized ankle breaking rocks, following the rocky foot trail through the creek bed, snaking its way through the gorge. The trail soon started to climb again, it became hot and exposed. I’d been without water now for about 4ks. I’d drunk all my fluid. I chose to have a watered down hammer gel and just hopped that I had enough water in my system to digest it. I was doing my best to get every drop out of my water bottles. Every drop counts. Even if it just relieved the dryness from my mouth for a minute.
I cruised along, managing my exertion, descended onto the hot fire trail, rolled along spotting Brad and Matt ahead of me. I ran into CP 3 with my support crew waiting for me with my much needed Frozen 500ml of Hammer Heed, Frozen 500ml of fresh clean water and my watered down Hammer gel flasks.
Now it was hot! The temperatures had climbed to over 33 degrees in this section of the track. I checked in and out of the CP3 and cruised up the single switch back track up the bluff in the heat of the day, sun belting in, my core temperature rising.
I used some of my fresh clean water to wet my head. It felt like gold. The chilled water on my head immediately made me feel cooler. I decided that after every 100 steps I’d give myself this treat. I punched out a fast tempo run up the bluff with the Taylor Swift “Shake it off”, tune in my head.
‘Cause the players gonna play, play, play, play, play
And the haters gonna hate, hate, hate, hate, hate
Baby, I’m just gonna shake, shake, shake, shake, shake
I shake it off, I shake it off
Heartbreakers gonna break, break, break, break, break
And the fakers gonna fake, fake, fake, fake, fake
Baby, I’m just gonna shake, shake, shake, shake, shake
I shake it off, I shake it off
About 3/4 of the way up the climb I was overheating. I’d consumed all my fluid, I could hear my heart rate beating out of my ears. I took off my singlet to try and get more airflow onto my skin and I decided that I now had to power walk my way up the rest of the climb, conserve energy and look after myself.
I was now passing Blackall 50km Runners regularly. I had a good chit chat with them as I passed. I always love a course where I come in contact with other competitors. A little chat and some encouragement goes a long way with your moral. I chit chatted the rest of the way up to the top of the climb and knew that it was not far until the water tank.
Finally, with hands on quads, I hit the top of the bluff and tried to get my legs working again. I walked and ran, 20 steps running, 20 steps walking until the blood moved it’s way back into my running muscles and started the hunt for the water tank.
I was hot, mouth parched, spittle on my lips, heart beating out my ears. I desperately tried again and again to get more water from my bottles, only managing a few drops each optimistic time, while cruising along the now fire trail, chatting to 50km runners. After a few ks on the exposed fire trail I hopped back onto a single track and was pleased to spot a QLD Parks Ranger marshalling the area. She let me know that 7ks away there was water. The tank was here just to use to cool out bodies down.
I showered my visor in the tank water. I bent over and wet my neck and hair in the tank shower. I readied myself for 7 more ks without water. Cool. You can do this. You run around all day long without water. This is not different. I would just have to not push myself too much.
I cruised along the single trail that flowed down into the gorge, still chatting the to Blackall 50k runners as I passed them. I looked back and Yun who had been following me earlier in the race finally caught me again when I stopped for a tank shower. He must have skipped the tank. I chilled out and cruised along, down the descent, trying again and again to suck a drop of water from my bottles. I decided to have a watered down gel and wished the un-manned water stop would come sooner rather than later. I felt like begging the 50k runners for some water but I knew they’d also be suffering and in danger of dehydration too.
I popped out onto the road and was ecstatic to find the water stop. I filled up 1L of water. Knowing that I would be going through it one way or another. It was just amazing to have a drink. I found Brad at the water stop too enjoying the much needed fluid. He did not look good. Red faced, veins popping out of his head. I offered him more Endurolyte’s and he said he had enough on him. He was naughty! Not wearing a visor or cap. I told him to walk and he’ll “come good” sure enough.
I left Brad at the water stop, it looked like I’d dropped Yun on the descent.
I moved on tipping water over my head, lowering my core temperature, drinking small amounts of water regularly. Taking Endurolyte’s regularly, every 30-15 minutes knowing I was getting a bit sore and needed some extra help with my electrolyte balance. In these conditions hydration comes first, nutrition second.
I cruised along the trails noted a turn up the ridge to CP4 and followed it, completing the Ubajee Walkers Camp loop. Turning right up the stairs and hoping, hoping, hoping I made the correct decision. Spotting 100km runners descending on the trail, catching 50k runners on the climb. I was even told by mate concerned 50km Runner Tamyka to make sure I’d turned the right way. I let her know that I was positive all I had to do was follow the signs to CP4 and I would be following the right track. We had the order of CP’s printed on our Race Bib, so all I had to do was look at my Bib and check that I was following the sign to the correct CP number.
I climbed, running pumping to “Shake it off” all the way up the climb until again I could hear my heart beating out my ears then had to walk, hands on quads, motoring up the climb, managing, managing, managing.
I popped out onto the fire trail, cruised along trying to find some running legs and was surprised to spot Damon walking on the side of the fire trail. Damon has run a 9 hours 50 min Great Ocean Walk Trail Run. This guy is a machine. Here he was walking. I offered him some electrolytes and wished him the best of luck. I felt sorry for him. I know how good he can be on the right day. You just never know what injury or illness some one is carrying into an event. It was saddening to see him walking.
I cruised along, turned left, followed the narrow track up to Mapleton Day Use Area and into CP4. I quickly checked in and out and let Brad’s trail running legend of a wife Jude, know that Brad was suffering a bit. I had no idea how far behind he was and that I had not seen him for 7ks. I let her know he also had calf pain and I told him to walk to cool down a bit.
I quickly swapped over my bottles, gels and got the hell out of there. Wanting to make up some time on this easy section of the course.
I think most of the runners like me totally underestimated how tough this 10km section was. I’d run around this area before but could not figure out the exact course in training. The profile between CP4-CP5 looked like beautiful easy rolling 10km descent that we should be able to knock out in under 1 hour. WRONG.
Yes, it was a descent. Man it had some ups, steep ups, steep painful descents that just hurt like hell on 60 plus km tired legs. The climbs were sharp, the descents jagged rocky, hardened clay fire trails. All I wished for was a creek to dunk my visor in because I was pretty sure that both of my bottles were Hammer Heed and I was tipping Heed all through my hair. Stuff it! I’d rather be cool than pretty! My hair began to have a crispness to it that indicated that yes, both bottles were full of Heed.
Finally, I found a creek, it felt like it was the first creek of the day that had enough water in it to dunk a visor into. I walked through the creek, enjoying a full leg dunking and decided that it was best to power walk up the climb with my hands on quads.
I pushed on, finding my running legs and came to a 3 way intersection. I ran along following the most used track but could not see a marker in the distance and could not see a marker close to the track head. I stopped and double back and checked again at the intersection. With my tired 65km brain and eyes I could not see a ribbon marker until the wind blew and moved it in the tree. Phew! I’m not lost. All the signage at the Blackall 100 had been really good, excellent in fact. I could not faulted it. That’s why at this point I had to stop and think. The Blackall 100 course markers put out cross marking for the wrong direction and pink ribbons marking the correct way, pink ribbon every 500m or so. If I could not see a marker I new to stop and check. There was also CP arrows directing us runners to the correct check points, signs for 100km and 50km runners to follow. The course was pretty easy to navigate.
After finding the marker I cruised on trying to be consistent, trying to make up time, knowing that I was losing time hand over fist on these sharp climbs. I checked my watch and decided to drink all my reserves and tip the rest of the Heed over my head and after a few more ks powered into the CP5.
I still felt pretty fresh. My nutrition plan was working for me. My support crew, Levi asked me if I wanted anything special at the next CP5 after the Dam Loop.
“Nah, it seems to be working for me so far”. Was all I replied.
“When are you going to start looking like you are hurting?” Levi asked
“Hopefully I won’t”. Today was my day and I felt great. No asthma but I still did not dare dif into my lungs.
With my frozen bottles changed,watered down gels re-stocked, I was out of there with the knowledge that Shannon-Leigh was 20 minutes behind me. Okay, in the past I would get lazy with this knowledge that I had 20 minutes of time my sleeve and I would just try and hold on. Whilst running the loop of the dam in the Blackall 100 I’ve learnt to use this knowledge to my advantage. If Shannon-Leigh was 20 minutes behind me, then it meant that she had to run the next leg 2 minutes faster/km than me to catch me. Off I went trying desperately to make sure Shannon-Leigh could not catch me. Every time I saw myself running a 6, 5, 4 min km it meant she had to be running a 4,3,2min km.
I cruised around Cooloolabin Dam, past the squashed black and white Bandy Bandy Snake, up, down the rolling hills along a wide blue stone crusher dust road and back to the CP5 to complete the loop.
Jude, Brad’s wife came out to meet me, asking me what I needed form my support crew. She sadly informed me that Brad had decided to stop at 70km. That leg from 60-70km really took a lot of runners by surprise. Even though he was in 3rd place he just could not finish the Blackall 100, he was toast.
I quickly swapped over my bottles, gels and was running out of there. I pushed on, running the out and back section of the trail quickly and I was pleased to turn left without seeing Shannon-Leigh on the fire trail to the left. Now it was just me against the clock. I’d slowed down a bit in the heat of the day, now it was time to kick it on up this 10km climb back to Mapleton Day Use Area and back to CP4.
I’d run this section in training. I did not recognise any of the road though. I was trying to figure out when the section of the track was going to start that was eroded and a bit hairy. The road had been beautifully freshly graded with blue stone crusher dust and it was nice and fast to run on.
For the first time whilst racing I did not care how big the climb was or for how long it went. All I cared about was the patch of road in front of my feet. That was all that mattered. There was no point worrying or thinking of how big the climb was. It was not important. I just had to run, stay in the moment, keep my feet moving fast and make sure I was making good time up this climb.
Soon enough I was at the top of the climb and cruising into the CP4. I was really fast on this leg and my support crew only just made it to the CP4 in time to see me. I grabbed my bottles. Checked in and out of the CP4 and drank some cola. Checked my time and I was informed that I had about 8ks to go.
I looked at my watch and it still had a 10 in front of it. I was still in for a chance of making it under 11 hours. I took off down the walking track and stopped dead at the track interaction. There was not an arrow to the Finish. I knew I was on the right track, but with 92km of running in your brain I just second guessed myself. I pulled out my phone and called Mikey my husband. I could not get through to him so I kept moving in the direction of which I thought I should be going remembering that I’d seen a sign directing me to the finish earlier in the race on this out and back section. I decided to trust my gut and with about 1km of running I found the sign. I was on the right track. Phew. Mikey was then calling me back but I did not have enough reception to answer the call. I just wanted to let the Race Directors know that there could be a problem later in the night with tired 100km runners.
With 7km to go I started to lighten my load of fluid. I looked at my watch and thought that I would not make it Sub-11. I did not let this bother me. I just kept belting it out, chatting to the Blackall 50km runners as I zoomed past. My eyes were starting to get tired. It was still light but my eyes were playing tricks on me a bit, I had to focus with everything that I had to prevent a fall as I jumped over mossy logs, dodged beautiful rain forest trees and leaped over vines, winding up the track and popping out onto the car park, running up the hill, crossing the road and merging onto Obi Obi Road again.
I had no idea of the distance left to cover. My watch always loses 3km in a 100km event. I guessed 4ks to go. I spotted a local jogger on the footpath ahead of me. I decided to try and match this runner’s tempo. She soon turned right and I was at the top of the ridge, I crossed the road and started to wind it up. Trying to remember this section from earlier in the day.
I spotted the camp ground and Jude waiting at the gate for me. Man my eyes were going, I could barely recognise her. I was starting to feel fatigue with my mental function. I had 2min and about 500m to run to the finish line she informed me.
Game on. I lifted my knees and belted out the last 300m, making my last kilometre a 4:02min k for the end of a 100.3 km event. I still felt great. I ran across the line crying and totally spent collapsed across the finish line, laid on the ground.
“Ring the bell, Ring the bell”. The time keeper informed me.
I rang the bell, ding, ding, ding and recorded a time of 10 Hours 59 Min and 59 seconds.
Wow! I did it. I stuck to my splits. I took NO Painkillers! I mean that not even a panadol. I forgot to pack them in my race kit. I’m stoked to say I did not need them. My body felt great all day long. It’s the first time since starting ultra’s that I have not had to take a panadol to get me though an event. My stomach was just perfect too. I’ve really struggled in the past with gut issues. It was just a great race. It was my 7th Ultra of the year and to be able to finish 2014 with a win was just amazing to me. I nabbed a bonus 2nd place overall too. It just could not get any better. Shannon-Leigh Litt from NZ came in 3rd overall. It was a great day for the chicks out there. I feel Shannon-Leigh will be a name to watch in 2015. She’s a kiwi and dealt with these tough conditions beautifully. 3rd female Raelene Bendall also played it smart and nabbed a place in the overall top 10 too.
It was an awesome day for the girls in the 50km also. Local young gun Kirra Balmanno won and finished 3rd place overall with Kellie Emmerson coming in 2nd and 5th place overall Claire Lawson in 3rd.
1) Shona Stephenson 10:59:50 (2nd Overall)
2) Shannon-Leigh Litt 11:37:26 (3rd Overall) Kiwi-recently returned from Bolder Colorado
3) Raelene Bendall 13:11:05 (9th Overall)
1) Kirra Balmanno 5:20:33 (3rd Overall)
2) Kellie Emmerson 5:33:07 Victorian (5th Overall)
3) Claire Lawson 5:58:27 (12th Overall)
1) Matt Baker 4:43:06
2) Pete Lavery 5:56:59
3) Travis Bell 5:32:53
Race Set Up
Inov-8 X-Talon 212 P
Inov-8 Race-Elite 125 Ultra Shorts
Inov-8 FF Bra Top W
Inov-8 Race Singet
Inov-8 Race Ultra Vest
Snake Bite Bandage 10cm (10cm will actually help you if you or another runner is bitten by a snake)
Ay-Up Ultra Lite Head Torch Blue (not picked up, I ran the 100km in daylight)
High Visibility Vest (not picked up, I ran the 100km in daylight)
Nutrition and Hydration Program
500ml of Fluid and hour made up of 500ml of Frozen Plain Water and
From Start -CP3 3/4 Scoop of Hammer Perpetuem in 500ml of Frozen Water
From CP3-Finish 3/4 Scoop of Heed in 500ml of Frozen Water
1-2 Watered Down by 50% Hammer Banana or Apple Cinnamon Gel Every Hour depending on how I was feeling or if there was a climb. I reduced my gel intake later on in the event to 1 gel an hour
I alway’s made sure I had fresh chilled/melting frozen water handy in a water bottle to tip over my head to reduce my core temperature.
250ml of Cola at 92km CP4 Last Check Point.
10 Tips for Running in the Heat
70% of your power, strength and endurance can be lost if you are overheating. Your body will send blood to your skin to produce sweat for evaporation rather than to your muscles. Overheating and dehydrating can head to muscle melt down and even death. Here are my 10 Tips for Running the Heat.
Air flow to your armpits is essential to cooling your core temperature. Our armpits sweat and the evaporation from the sweat off our skin on our armpits cools our skin. Our armpits produce the most amount of sweat in our body. Keep this area free and exposed so air can flow over our armpits and cool your body down. Keeping your armpits exposed will also allow for your core temperature heat to escape.
2) Wear a VISOR NOT a Cap.
Wearing a visor will protect your forehead from direct sun light and heat. It will allow for heat to escape from the top of your head. Your visor will also keep your face shaded. A visor can also be dunked into steams, creeks, rivers, ocean whilst on the run and used as a cooling your head.
3) Stay Hydrated with Electrolytes.
Staying hydrated will prevent the body from over heating. If your body is over heating you will lose up to 70% of your power, strength and endurance. Being hydrated is one of the best ways to keep your core temperature under control. Drinking Plain Water can be extremely dangerous and can lead to Hyponatremia or death. It is essential that electrolytes are consumed with or in your water. A good product is Hammer Endurolyte’s. Your electrolytes are important for your muscular and heart function. Magnesium help your muscles relax, calcium contract, potassium is for the communication between the nerve endings and your muscles including your heart and sodium is to help prevent muscular cramps.
Have fresh clean water on hand for when I feel like my mouth needs some plain water when racing a marathon or ultra. Consume Electrolytes every 30-min to 1 hour when training or racing.
4) Drink Regularly and Check your Hydration
The best way to find out how much you should be consuming per hour is to perform a sweat test. As a general rule about 400ml-600ml can be consumed per hour during exercise. 500ml per hour is a good place to start. Drink to thirst.
Check your hydration by monitoring your urine.
Clear Urine No Odour- Too much water you are in need of electrolytes.
Light Urine Yellow No Odour- Perfect hydration.
Dark Urine Yellow Odour- Dehydrated Drink Fluids.
Brown Urine- Kidney Failure Go Straight to hospital.
Other Signs of Dehydration
Dry Mouth, Spittle on Lips, Headaches, “Heart beating out your ears”, Dizziness, Nausea, Lethargy, Cramps, Muscular Tears and Sore Muscles
5) Drink Chilled or Frozen Electrolytes
Fluid chilled to 4 degrees Celsius has the fastest absorbing rate into your stomach. When racing or training in hot conditions freeze hydration bottles in the freezer over night then wear them in a vest like the Inov-8 Race Ultra Vest. Cooling your body down from the outside with the frozen bottles and also internally by drinking the melted fluid from the frozen hydration bottles. Hydralyte Icy Poles are also great to have handy for during or post training or race. Whilst racing. Place the Icy Poles down your bra or in your hydration pack. Add ice to your bladder too.
6) Tip Water Over Your Head
As your arm pits work to sweat to keep your body cool, tipping water over your head, neck, chest will also cool your body down. The initial cold water on your skin will lower your skin surface temperature. The extra moisture on your skin will add to your sweat and increase the evaporation of water off your skin. Long hair will work as a wet brush on your shoulders and back constantly providing a cool wet surface on your skin.
7)Underdress not Over Heat.
Wearing the least amount of clothing is the best way to help your skin do it’s job by providing the most amount of surface area for sweat to evaporate from. Your clothing should look like this.
Singlet or crop top for women.
Above Thigh Shorts
8) Wear Sunscreen.
Avoid getting sunburnt and wear a light sports sunscreen that allows your skin to breath but still protect you from getting sunburn, thus sun stroke. Wearing Sunscreen will also protect your skin from skin cancer.
9) Adjust Your Pace
Running at 32 degrees in over 75% Humidity is like running at altitude at 2500m. No wonder we all suffer in the heat. Just like if you were running at altitude you’d run slower and adjust your pace to accommodate the lack of oxygen in your muscles. You will also need to do this in the heat. As noted above, if your body is not fully acclimatised to running in the heat 70% of your blood flow will be in your skin and not your muscles, that’s why it’s so hard. Slow down. Monitor your vital signs. Check your hydration with a urine test, make sure you are not over heating, take Enduralytes, have a cold drink or an Icy Pole, Wet your Visor.
Just as you would need to acclimatise to altitude you will need to acclimatise to racing and training in the heat. If you are planing on racing in hot conditions it will take at least two weeks to acclimatise to the hotter temperatures .
Your heart rate can be elevated to more than 10 beats a minute more than exercising in cooler temperatures. It takes 1 week for your heart rate to return back to normal BPM and the second week is for your sweat glands to acclimatise to the hot conditions.
10 Tips for Running in the Heat
10 Tips for Running in the Heat 10 Tips for Running in the Heat 10 Tips for Running in the Heat 10 Tips for Running in
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 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.
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
Inov-8 Race Elite Shorts
Inov-8 Race Elite Tank
Inov-8 Fitness Bra
Inov-8 Race Elite Vest
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.
About 13 days before The Kokoda Challenge Gold Coast I pulled out of my team the Rocksolid Raiders. I had a serious medical problem and I was advised not to run or do any strenuous exercise until I was cleared by a doctor the Monday after The Kokoda Challenge.
Oxfam Trailwalker Brisbane
I was asked to join the Offroad Chinwaggers No1 team after one of their teammates broke their ankle whilst on a trail run about 3 weeks before the Oxfam Trailwalker Brisbane event on the 19th of June 2014. Judy the Chinwaggers Leader, a local Audlery physiotherapist called me up after chatting to my mate Trail Running Mandy-Lee Noble suggested that I joined one of her teams.
I love racing in Japan. I love the technical trails, the culture and the hospitality from the amazing Japanese people. Racing a Ultra Trail World Tour event around the only now listed World Heritage site Mt Fuji or Fuji-san is a real special experience of a lifetime. This year the world famous Cherry Blossoms were blooming at Kawaguchiko the town closest to the start of the UTMF with the best views of Fuji-san which in itself is extremely rare to catch, and It is a special treat to experience this world renowned event and the event of the Ultra Trail Mt Fuji UTMF 2014 had changed.
Oxfam Trailwalker Teamwork Tips
I love racing Team events like Oxfam Trailwalker Brisbane. I guess it is the only way an ultra trail runner can have that commradery that is experienced whilst representing a club or team. Racing Oxfam Trailwalker Brisbane can be tricky. Oxfams are about getting ALL 4 Team members over the line together and still friends after the event. If your Oxfam Trailwalker team works together you will forge life long friendships. You will always have that 100km that your team shared together.
Here are my Top Tips in Keeping Everyone Happy for 100km
I have unfinished business at Tarawera Ultra 100km. In 2013 I had to pull out of the event in the most gory circumstance. I was shitting blood from about 30km and after working myself back into the event at about 60-75km I then was pissing blood. It was extremely scary experience for me. I decided to pull out of the 100km event at the 85km check point. No one wants to damage their organs whilst racing or training for a an ultra. It’s just not worth it. I’m a mum, a wife, a daughter, a sister and I have a family to care and provide for. I have to return home safe for them. I was given the 85km win however never felt like I deserved the award so I happily gave my medal to Jenni Hoogeveen who was the first female who entered and finished the 85km distance.
Hakuba International Trail 2013
After the UTMB (Ultra Trail Mount Blanc 2013) withdrawal I was physically, mentally and emotionally broken. I questioned why I was running. I was absolutely exhausted from my 2013 Trail Running season. I missed my family and kids dearly. What hurt more was that I was to have less than two weeks on the ground in Sydney with my family and beautiful girls before I was back on another plane to Tokyo.
At the start of 2013 I thought I was totally invincible. At the end of 2013 I had a suspected stress fracture in my Medial Malleolus and a tendonitis in my Tibialis Posterior. I’d made a commitment to Inov8 x Descente Japan to race Hakuba International Trails 2013 and I was not going to let my sponsors down.
On top of my ankle injuries had an extremely inflamed and painful left big toe. After the long haul flight from Geneva via London, stopping over in Singapore and landing in Sydney in 24 hours my toe felt like it was broken. It was a painful throbbing mess. When I touched down in Sydney I could not bare weight on it at all. On the Tuesday morning after the UTMB , I checked in with my family then I headed straight to RPA emergency to get both my big toe and my ankle looked at. The ankle was easy to clear from a regular fracture with a few test and manual manipulation. It still needed an MRI though to rule out a “stressy” and to see what had been giving me such grief over the past 1.5 years. My big toe was x-rayed and was also cleared of a fracture. Phew! I could let my Inov8 x Descente Japan Sponsors know I could race Hakuba International Trails 2013.
I had an awful lead up to the UTMB (Ultra Trail Du Mount Blanc) Europe’s biggest Trail Ultra 100 mile event of the year. Like most people living in Sydney in winter with children I was sick with a virus. I was also still going through personal hell and bad asthma when I boarded the plane from Sydney to Geneva, stopping over in Singapore to re-fuel and then landing in London. I felt like I’d learned enough from my last trip the European Alps to get a good result at the UTMB (Ultra Trail Du Mount Blanc).
I arrived in the gorgeous Chamonix in France. Chamonix was alive and buzzing with trail running athletes everywhere. I just had to take a walk down the main street and I’d bump into some of my trail running mates. The atmosphere in Chamonix was electric. The place was pumping with anticipation of the events that were starting throughout the week. This place was going off and we had not even started the first races of the Ultra Trail Festival yet.
Two days before Skyrunning Ice Trail Tarentaise 65km I realize I had run out of my preventive asthma medication. I started to freak out. I was sent into absolute panic. It was the end of my European Adventure and I had planed out my spending to the last Euro. I also later found out the Hotel Double Charged my credit card by mistake. The Aussie dollar was plummeting whilst I was on holiday’s. The little Aussie battler had lost 13% Shit! I have 2 kids back in Sydney and a Sydney mortgage to go with it. I run my own business’s if I don’t work I don’t get paid and I have almost been away for 3 weeks. Adding a possible overseas doctors bill plus medication could be really expensive. I contacted the Skyrunning Race Director and told them about my problem.
It was a chance of a life time to represent inov8 in the Skyrunning 2013 Series in Mt Blanc Marathon, Europe. Who would have thought that anyone would want an Australian who has never run through snow before to represent them at a Skyrunning 2013 event? The Skyrunning 2013 Series is notorious for being extremely tough and technical events with massive elevation gains and sometime losses.
The Skyrunning 2013 Races are located all over the world first starting in Spain Zegama 42km, France Mt Blanc Marathon 42km, USA Pikes Peak 42km, Switzerland Matterhorn Ultra’s 46km, Italy Lissome Extreme Sky Race 23km.
There is an Ultra Series including Transvulcania Ultramarathon 83km Spain, Andorra Ronda dels Cims 170km, Ice Trail Tarentaise 65km France, Speed Goat 50km Utah, Ultra Race of Champions UROC USA. Plus there is Vertical Climbs in Russia, Spain, France, Greece and Italy.