Posts Tagged‘Shona Stephenson’

Loving the summit of Mt Buffalo the reccy day before the big race.

Buffalo Stampede 75km Ultra

by Shona Stephenson on June 16, 2015

No Comments

Loving the summit of Mt Buffalo the reccy day before the big race.

Loving the summit of Mt Buffalo the reccy day before the big race.

Buffalo Stampede 75km Skyrunning Oceanic Championships

 

Buffalo Stampede 75km Skyrunning Oceanic Championships was on in the Easter School Holidays in the quaint little town of Bright in the Victorian Alps. (My Kiwi partner was a bit let down after seeing our Australian Alps…..no snow on the peaks….no peaks at all really, eroded granite boulders for peaks instead!)

It was now 6 weeks after the Bubble Back Accident and my body was on the mend. I was not quite sure how it would hold up with all the quad smashing descents of the 5000m plus elevation again and loss of the Buffalo Stampede 75km ultra. The race kind of snuck up on me. I had not decided to enter it until just 1 month before, I was still in rehab mode after all my stacks, twists and falls. Buffalo Stampede 75km was part the Skyrunning Oceanic Series and I am careful not to race more than 1 race a month and not to make the same mistakes as I did in 2013 with 5 DNF’s. The Buffalo Stampede 75km Ultra seemed to fit into my race/training schedule nicely. I just had to hope that what ever training I did manage to fit in was enough. As I am now separated from my husband I have to work all my training around the kids. I only have the opportunity to train every 2nd weekend. The kids are in my care every 2nd split week. My family is down in NSW, so I’m kind of up here in QLD on my own just making good of the spare time I have to train.

I kind of looked at the Buffalo Stampede 75km Ultra as more of a build training session rather than an event. I had TNF100 which is part of the UTWT 6 weeks afterwards, so I was mindful of not smashing my body too much or to over extend myself at the Buffalo Stampede 75km. I look at the year as a season much like a football season. I try and build and improve with each event as the year goes on.

 

Mt Buffalo boulder hopping with  Inov8 athlete Shona Stephenson

Mt Buffalo boulder hopping with Inov8 athlete Shona Stephenson

Buffalo Stampede 75km Ultra

I lined up on the stellar startling line of stacked female runners at the Buffalo Stampede 75km Ultra Skyrunning Championships. The best from Australia made the trip to Bright. Beth Cardelli, Gill Fowler, Julie Quinn, and New Zealand’s Jo Johansen, Whitney Dagg, Fiona Hayvice, Kate Mac and South African Runner gun runner Landie Greyling. Mountain Sports, always try and get the best runners going around and support athletes like no other event company I know of in Australia.

The count down started and we were off and running along the river path, past the slides turning right, passing the camp ground, following the creek, chilling out, dropping my ventolin, running back for my ventolin, passed by Whitney, running along chatting to SCC race director Sam Moffatt, continuing up the path, crossing the road, finding the single track and settling into a tempo up the first major climb of the day, Mystic Mountain.

After a few hundred meters, I was boiling hot. I cursed myself thinking I’d totally over dress for the start. I stopped and attempted to pull off my Hammer T-shirt but was unable too because my hair was caught in my Hammer Visor. My hair was so stuck I had to beg for help from a passing bloke to help me untangle my forming dreadlocks from the visor velcro.

While this happened I was past my Beth (giggling her arse off ;) Gill, Julie, Jo, Sarah and another female QLD female runner, plus a whole heap of blokes too including Steve. Oh well, forced recovery up the first climb of the day may come in handy later. I just chilled out and accepted my fate, laughed at my situation and saw it as the trail running gods slowing me down and looking after me.

I pushed on with my poles up the climb and I was now in chase mode. Myself and the QLD chick worked together up the mountain, passing a few blokes together. We pushed on and finally made it to the summit of Mystic Mountain I rolled down the fire trail, passing the QLD chick and a few blokes, turned left and found myself sliding my my butt on the rocky open fire trail in the loose scree. I regained my footing, jumped over a clay mound and began my contrail scree, ski down Mystic Mountain passing, Gill, Julie, Fiona, Jo, my partner Steve and a whole heap of blokes. This section of the course was just thrilling! Crazy fun, totally cool, uncontrolled  much like running down the side of Mt Ngauruhoe in NZ.

I called out ahead and did my best not to disturb rocks above other runners as I fell past them. I giggled and enjoyed the moment and just hoped I did not bust a quad or twist an ankle in the scree debris.

I hit the bottom and cruised along the fire trail in the state forest, turned to the right, enjoyed stretching out my legs through Bakers Gully. Before long I was climbing up to Clear Spot. I chilled out pumped out my tempo but was passed by Gill. I was then joined by Jo and we had a good old chit chat up the mountain while she swore like a trucker at the steepness of the terrain. I suggested that it was a Skyrunning Event and this was what was to be expected.

“Did you think it was going to be flat? This is Skyrunning, we have mountains over here too.” I jokingly informed her while she continued to swear up the exposed granite out crop of a ridge in the state forest. She swears more than me! It was hilarious to listen too. It made the climb so much more fun. We totally caught up like we were long lost friends up this climb together. We’d never really chatted before, by the end of the climb I knew that I’d like to spend more time with Jo. She is one cool chick.

After the chit chat we made it to the top of the never ending Clear Spot climb, ran past the paragliders and took in the sweeping views of the Bright Valley below. I followed the fire trail down the valley enjoying the ride, enjoying the flat ground more at Buckland, stretching my legs, rolling into the check point, quickly picking up my bottle with 500ml and getting the hell out of there. I pushed on up the road and was caught by Jo, then I was caught by my Partner Steve who was flying along. We ran together for about 1km then he was way too strong for me up Keating’s Ridge and I lost sight of him around a corner.

I tucked in to my tempo and just counted, 1,2,3,4,5,6,7,8,9, 10 over and over and over again until I hit the top and rolled down the hill, doing my best to catch any blokes ahead of me. Steve was long gone. I rolled down the fire trail into Eurobin Creek, dropped off my poles, grabbed my Hammer Nutrition off Connie my support crew and knuckled into the 9km of climbing.

Thanks Connie. A bottle of Heed and some Banana Gels and my spuds

Thanks Connie. A bottle of Heed and some Banana Gels and my spuds. Thanks Connie, Bye

This is where the trail turned from open exposed, jagged fire trail into stunning single trail, I was hurting already, my quads were trashed from the bone jarring descents of the first 15km. I chucked in a 100 walking steps and hoped my jelly legs would recover. I was passed by Julie Quinn, who was in amazing form, and knuckled into the 9km slog of a climb. I walked, then ran my way up to the “Big Walk” and just marvelled at how beautiful this piece of Australian Trail Running was. Fluffy grasses lined the side of the magical single track. I thought about my Dad here. The type of fluffy grass that was framing the trail was his favourite type of grass. I ran along smiling thinking of how much I loved my Dad and how much he sacrificed for me to get me to all those Rep-Netball games and Elite Gymnastic Training Sessions. I would meet him at his clients work and he would drive me to training sessions between courier runs. He always supported me and said that I could do what ever I dreamed of doing in life as long as I worked hard enough for it. Wow. What more could you want from a Dad. So with those fluffy grasses showing me the way up to the summit of Buffalo with total joy and happiness in my heart, I popped out onto the exposed boulders and started to rock hop up the mountain with my mate Jono Worswick close behind.

Jono and I ran along together chatting, he seemed to be suffering a bit and needed some distractions. We had a good old chin wag about our partners and before long we’d made it to the Chalet Check Point. I quickly ran in swapped my bottles over, but totally forgot to get rid of my old bottles, I gave them to the ever so kind Lucy Bartholomew who was standing at the exit of the check point. She was so nice she even re-filled them for my return. Thanks Lucy.

I pushed onwards, feeling bloody amazing, catching blokes suffering with the technical stairs of the Under Ground River Track, through the Haunted Gorge, up a set of bush stairs, where I pointed out Steve, my partner to Jono. I think the bait of my partner was enough to spur Jono onwards and upwards. He pushed ahead of me and caught up with Steve and said a few words to him implying that he was soft and I was going to kick his butt.

Towards the top of the stairs I caught up with Steve and we had a nice chit chat. It was just so lovely to have the opportunity to be able to race with your lover, share the amazing scenery, encourage each other and experience the same adventure which is both of our passions. Our race together at Buffalo Stampede was very different from Up The Buff. I was just so grateful to have  him there, just around the corner, knowing he was just up ahead was just so lovely. We cherished every part of the weekend away together.

Steve was hurting a bit. He stuffed up his race nutrition and was suffering because of it. He’s only been racing for a year so he is still a bit new to ultra racing and is still learning what works best for him. He tucked in behind me and we pushed on together, chatting away, enjoying the encounter.

We soon popped out onto the fire trail, speed past Lake Catani, passing Landie and Beth on the out and back, turned left and hit the single track again. Steve suffered a bit behind me, I turned on my legs for the out and back loop making sure that I made it into the Chalwell Galleries without seeing any more female runners. Steve not understanding what I was doing fell off the back. He wanted me to go on but I told him I was only running fast because of the Loop Section. He started to feel better and we hopped along the breathtaking single trail, dropping down the rock hole, onto climbing spikes, sliding our way between the granite rock walls, hoping out the bottom, following the trail to another set of rocks that needed to be thread like a needle, following the serpentine trail back onto the fire trail, past the Lake Catani Camp Ground, retracing our steps.

I was in such a good mood I “Whooped, Whooped”. I said hello to all the out and back runners that were climbing the stairs that I’d just climbed on my return. I spotted so many of my old Sydney UTA clients out there, it was like running a positive trail reunion.

I climbed the stairs of the Haunted Gorge, ran up the trail and back into the Chalet Check Point where I found all my bottles fully filled and ready to go by the amazing check point volunteers. Within seconds I was off and running again, down the mountain with Steve close behind me. He had fully recovered and was feeling much better. We speed along together, chatting away, enjoying the beauty of the “Big Walk”. Man I loved those fluffy grasses, the boulders, sweeping views of the valley, rocks, mosses, gums. I marvelled how the Gums made a cathedral like structure framing the trail.

We crossed the road and Steve took off but not before he stopped and said goodbye, saying that he needed to go to the bathroom, but really I was running too slow for him. Awwww, too nice. I cruised onwards, nursing my body back into form down the mountains and soon enough I was at the Eurobin Creek Check Point. I spotted Connie, grabbed my poles, swapped my bottles of Heed and gels over and got out of there, steeling myself for the climb up Keatings Ridge.

It sounds weird but this little section was so tough for me. The fire trail climb of only 333m just hurt. I walked and ran my way back into running and after some contemplation of why I was even running anymore, thinking I was too old and too fat. I finally made it to the top of the ridge and was able to roll on down into the Bluckland Valley, out onto the road, up past the farms and up to the check point. I grabbed 500ml of water and continued up the fire trail, chasing down Steve and 2 other blokes I could see 3km ahead of me. I had my target and I wanted to catch up with him before the end. Knowing that if I caught up with him then I probably would not be passed by anyone in the last 15km.

I ran my way up the fire trail, reeling them in. By the time I hit the base of the steep ascent to Clear Spot Steve was only 200m ahead of me. I could see that he was at his limits like most of the other blokes ahead of me, swaying around on the ascent. Out came my poles and I knuckled into the climb, smashing out a tempo that I could maintain until the top of the climb where I started to pass more blokes but could not catch up with Steve.

I pursued him down towards Bakers Gully, attempting to run, managing to fall, slide, trip, slide on my arse down exposed rock faces, catching another bloke, falling, sliding, laughing. Man I was so bloody happy I was flexible in my quads. I can’t count the amount of times I lost balance, being saved by my Inov8 X-Talons griping the rocks, stopping my feet in my tracks, with the force of my body still falling down and my butt smashing into my heals, in a total extension squat position. I was so lucky my quads were that flexible.

By the time I was at the bottom of Bakers Gully, Steve was only 20m ahead. I quickly filled up with coke and ran down the hill further more, stretching my legs and enjoying the freedom in my quads. It was just blissful running on the flat compared to the gully butt slide I’d just performed. I still have marks from where there rocks caught with my butt 2 months later!

At the switch back Steve called out to me asking me if I’d like him to slow down and run it in together. I was worried that if he’d slowed down to run next to me then I’d slow down to and get complacent and lose a place to a female chasing me.

“Stay out ahead. I’ll try and chase you down”. I called out across the stream.

We moved up the Mystic Mountain climb about 20m apart, no matter what I did I could not bridge that 20m gap to him. We past more runners together, struggling on the final ascent of the gruelling 75km. I think Steve could taste blood, towards the top of the climb he took off, chasing down 3 males. I did my best to stay with him but he was long gone. I’d lost sight of him on the final descent of Mystic Mountain. I then decided to cruise on home on jelly, mashed up quads and call it a successful day. My back had held up nicely, my ankle was great, only my quads were brutalised. That’s just conditioning, specific training so I was happy with how I performed. I cruised down the bull dust trail with pain in my quads with every step, popped out onto the bike track, ran along side the creek, past the camp ground turning right, running past the Brew House and across the finish line. 10 hours 45 Something Minutes…I can’t remember. I always forget to turn my watch off at the finish of an event. All I knew was that at the finish line I felt amazing and I was a bit up-set that it was all over. I had such a ball and wished that it was a 100 mile event. It is comparable in difficulty to that of Ultra Trail Mt Fuji in technicality, ascent and descent and steepness, profile. It really was a great 75km training session for me and the perfect lead up to TNF100.

Gear Set Up

Inov8  X-Talons 212

Inov8 Race Elite Ultra Shorts

Inov8 Race Australia Team Singlet (not handy when being chased by Jo Johansen, Whitney Dagg, Fiona Hayvice ;)

Inov8  Race Elite Bra Top

Hammer Visor

Inov8 Ultra Shell

 

Nutrition Set Up

1/2 Scoop of Heed in 500ml of water

1/2 Scoop of Perpetuem in 500ml of water after 3 hours of running

50% Water 50% Gel Banana Hammer Gel in Flask

Spuds 1 small spud every check point

Endurolytes 1-2 caps every 30 minutes depending on my muscular pain.

 

We found our strength together out on the mountain  Bring on the couples category

We found our strength together out on the mountain
Bring on the couples category

 

Shona Stephenson climbing up Narrow Neck at TNF100 Australia

TNF100 Aus

by Shona Stephenson on June 15, 2015

No Comments

Shona Stephenson climbing up Narrow Neck at TNF100 Australia

Shona Stephenson climbing up Narrow Neck at TNF100 Australia

TNF100 AUS

 

It was to be my 5th TNF100 Aus in a row. It would be the first TNF100 Aus where I was not going to be asked for a divorce before hand. In 2011, just 2 days before my first ever solo 100km, my ex asked me for a divorce. It was hard enough just trying to run TNF100 Aus, but I also had to deal with a marriage crisis on the sideline too. He continued to ask me for a divorce before every 100km event I ever did. On average I was asked for a divorce 5 times a year for the next 4 years. My running was always an issue for him. The anxiety that went with the constant unknown was insane. No wonder I was always busting out of the gates at the start line! I had so much built up tension to run out.

 

In 2015 I was so pleased that I would be leading into my 5th TNF100 with contentment, calmness, happiness, joy, love for life and grateful that I have the opportunity to use my body in such a joyous way. I was curious to see if I could run TNF100 Aus with happiness the entire way. In 2011 I meet my demons from my childhood and then current relationship out on Kedumba. I wonder if I was mentally strong enough to come back to where it all started and see how much I’d developed mentally.

 

I’ve learnt that mental toughness is not about being a hard arse, it is about controlling the mind to push out all negative thoughts and only allow positive thought processes guide you through life.

 

I was so lucky I was able to get out of an unhealthy relationship, where white ribbons and the 25th of November will always carry great significance to me. I have been able to forgive and love again. There is nothing harder than leaving your husband, no matter what your circumstances. A mother would never separate from her partner unless there is something truly unsalvageable in their relationship. The line had been crossed a week after my Blackall 100 Win in 2014 and I had to leave. I had to leave with my dignity intact, ignore the social pressure of the perfect 4 bedroom house with a pool, 2 dishwashers, double lock up garage, backing onto the creek in a leafy suburb,  to prove to my girls that I was a strong mother and role model for them to respect. They may not have understood at the time but what I was doing was for them. It was for their future and their choice in future partners. They needed to know how a mother and wife was meant to be treated.

 

My body and mind could withstand so much pain. Ultra Trail Running has taught me how to be mentally and physically strong. I learnt that I did not have to put up with it any more.

I was scared as anything when I left.

 

Leaving him opened up a whole new world of happiness and opportunity.

 

With this weighing on my mind I was coming back to where it all started. Unbeknown to my mate Brad, this was my stomping ground and I am one different lady from the 2011, 2012, 2013, 2014 runner that turned up for TNF Aus races. Brad and I have a healthy rivalry stemming back to 2012 where he beat me on a count back at TNF100 Aus and I smashed is butt at Blackall 100 in 2014. My partner Steve has also beaten me at every distance we’ve race together except for 100km. I let both of these blokes know that this was my training ground and I was coming home to the Blue Mountains in NSW stronger than ever, for the 1.5 point worth Ultra Trail World Tour TNF100 Aus.

 

I lined up on the start line behind Chineese Runner Dong Li, counted down 10,9,8,7,6,5,4,3,2,1 and we were all off and running to the sound of bells ringing.  The party had begun. I bounded out of the start line, jumping ahead of Dong Li and in front position. Whoops! I was even ahead of the blokes. Realising my mistake, I chilled out and waited for the group to catch me, and before long I settled in behind the lovely NZ zen runner Vajin Armstrong. I chilled, rested and watched. Cassandra Scallon from the US ran up next to me. We chatted and she indicated that she was scared of snakes. I let her know that she would probably see one out there. I always manage to see a Red Belly Black Snake at the now 50km point on the 6 Foot Track. It was kind of funny watching her reaction. She pushed onwards and upwards away from me, with Dong Li following her. Both of them were running for Salomon. I wonder if the US and Chinese runners will play it safe with each other or have a battle out there. It could be interesting later. I spotted US Runner Amy Sproston also on the road to the turn around. I cruised along the road with my Partner Steve next to me, chatting and getting into the action together. After the turn around I waved to Brad while Steve sped off ahead. I tried to stay with him, letting him pace me, past the Start/Finish Line, past the crowds and down the Furber Steps.

Here I jumped past Cassandra and Dong Li and Steve, asking the blokes to hurry up or move to the left as I bounded down the steps taking 2-3 at a time, catching my thermal glove on the wire fence railing. Fuck!  There’s something with me and losing something in the first 1km! Buffalo it was my ventolin and getting my hair caught in my visor, UTMF I lost my ventolin, Mt Blanc Marathon I lost a gel flask.

Cursing, staying calm, returning to grab my glove again I worried that if I did not have all my mandatory gear I could be penalised at the end of the event. I retrieved my glove, apologised to everyone who then had to move for me and then politely asked to pass everyone again. I know, embarrassing! How annoying I must have been. Sorry!

I pushed on, passing Cassandra and Dong Li again, suggesting that they could catch me on the next climb. When you have descending strength it is so important that you work with your ability and not get held up in sections like this. I cruised down the cliff cut Furber Steps, using my arms, taking 3-4 steps at a time, sliding down the railing, passing blokes all the way, enjoying the freedom and clean run that I was getting. This is my kind of trail running. Steep, technical, fun, with amazing views.

I hit the bottom of the steps, stretched my legs, past the Scenic Railways, merged to the right, and followed the Federal Pass to the Landslide. I passed through the landslide with ease, with my left quad feeling a bit stuffed. I decided that it was just bloody cold and I just needed to warm up more! Rubbing my left quad hoping that it would stop hurting.

I noticed that the track was a fair bit clearer this time compared to past years. I pushed onwards to the Golden Stairs in which I ran the first set then decided to power walk the next set, then walk and run between sets of stairs. I dragged myself up the side of the cliff face, using the wire fence to pull myself upwards and towards the top of the climb where I was caught by Cassandra. She wanted to chat but I really can’t talk climbing in cold conditions. My asthma is always shocking for TNF100 Aus. I let her past me at the top of the Golden Stairs and re-grouped my emotions on the fire trail. I ran my way up the steep concrete road and wished that the weather would warm up. I was on schedule with my time when I ran into the CP 1. 1 Hour and 5 Minutes for 10.8km.

 

I filled up a bottle with 500ml of Heed and pushed on along Narrow Neck up the steep ridge, past Cris Ord from Trail run magazine  sitting in the bushes on the left, ignoring that I was feeling a bit under attack from the gradient and elements. Narrow Neck always puts on a performance for TNF100 Aus. The views of the Megalong Valley are always spectacular. I ignored the cold I was feeling, asthma I was experiencing, relaxed and enjoyed the ride along the beautiful ridge, deep into the depths of the Blue Mountains National Park.

At Bushwalkers Hill I was caught and was passed within seconds by Amy. At Clear Hill I was caught and passed, with some tick tocking by Dong Li. I turned right and jumped down the single trail, letting the boys know I needed to pass to catch the chicks ahead. I flew down the first ladder, past Dong Li and was totally bummed to find a line up at Tarros Ladders.

“Come on Boys!” I yelled. Bugger. Now ground made on Dong Li before the ladder dissappeared. Shit.I dropped down the first set of metal cargo enclosed ladders 3-4 steps at a time, then did the same with the next set. I popped out onto the track behind a trail of boys. I took to making my own path on the right of the track, passing a group in one hit through Little Cedar Gap while enjoying the single trail running section of this course. On the climb I moved aside, waved the blokes and Dong Li through who wanted to pass, knowing they’d be stronger than me on the climb to the top of Mt Debert. I thought one of them was Steve, my partner. “Hey Babe, is that you? You’ve caught me.” I called out behind me.To my surprise it was some random bloke who replied. “No but if you think I look good now. I look even better after 100km.”

Help! Okay that shut me up! EKE! I felt a bit sick! Help!I regained my composure on the descent and I passed them all again with a few giggles, chit chats, well wishes and cruised into Medlow Gap. I did my usual vomit that I always do at this section and kept running along the fire trail. I rolled my legs over chatting to some of the guys around me. I was starting to warm up, relax and enjoy this race the more and more. I was past again by Dong Li who looked to be an amazing Fire Trail Runner and just started to count out my tempo. 1,2,3,4,5,6,7,8,9,10, over and over and over again, up to Bellbird Ridge. I enjoyed the easy kms and beautifully graded surface. At the top of the ridge I spotted Kerry Sutter interviewing for IRUNFAR and I gave a running interview on the way into Dunphy’s Camp – CP2. Time: 2 Hours 57 Minutes.

 

I filled up with 750ml of water and pushed up the climb feeling amazing. I ran all the way up to the base of Iron Pot where I was caught by Brisbane local gun runner Tim Cole. We had a bit of a chit chat as he past me on the climb. I tucked in behind Jordan, an ex Gold Coast runner and pushed onwards and upwards with calves burning to the top. I willed myself to run, run, run, the body obeyed, hopping over the exposed rocky ridge line to the out and back junction, merging to the left and spotting Dong Li and Cassandra Scallon getting their race on during the out and back on Iron Pot Ridge. Wow, lets just see how this ends. I thought as I past the local Aboriginal Land owners playing their Didgeridoo and perfuming a smoke ceremony.

I pushed onwards to the out and back, spotting Amy then was scanned at the turn around. On the return I spotted Brad and then Steve about 300m behind me. I returned to the Aborigional Land Owners. I thanked them as I passed ad pushed on along the rocks, turned left ,Tim, Lachlan and the boys were nice enough to let me jump ahead of them and I was given a clean run down the steep descent into Green Gully. I can’t express how much a learnt about descending from racing Buffalo Stampede. I really did lean a new technique to save my quads on the descents and have them fresh for the climbs. Every descent after Buffalo just seems so much easier.

I pushed up the grassy mound, into the farm land and cruised along feeling great. I crossed the creeks, climbed the steep track with hands on quads, rounding the corner and rolling into the Green Gully Farm, spotting horses and thanking the farmer for letting me race through his land. I ran through the gate and readied myself for the Megalong Valley Road climb.

I pushed on, turning over my legs, checked back making sure there was no one in pursuit. I decided that no one would pass me on this climb. I’d only pass the boys. I ran my way to the top and was happy to pass under the power lines still feeling really fresh. I ran through the two gates and rolled my legs down the hard concrete road passing more guys, then turning left, hoping over the fence with a nice hamstring stretch. I chit chatted to a few of the guys around me. I was on top of the world with happiness, knowing that I was right on schedule. CP3 46km in 4 hours 40 minutes.

 

I quickly found my check point bag, swapped over my water bottles and gel flasks and got out of there, chasing down the guys ahead of me. I used them to pace me. I had to stay with them or catch them along the 6 Foot Track. I did my best to reel them in but could not manage it. My hamstring started to hurt, I told it to release and with the help of Panadol and Endurolytes it relaxed. I ran all the way to the start of the Steps at Nellies Glen and tucked in for the next 800m of stair climbing. I gave myself a rule that I had to take a breath with every step and stay in site of the guys ahead of me.

I also decided that for the first time in 5 years of racing TNF100 I would NOT drink out of the cute little, harmless looking stream at Nellies Glen. Nellies Glen was a kind of safe option for us ‘out of water’ trail runners whilst training on the 6 Foot Track. It has saved my butt many times in summer. Not anymore though. My trust in the cleanliness of the Katoomba residences came un-plugged last year when racing TNF100. I spent the last 20km of the 2014 TNF100 walking. If I ran I needed to go, if I drank water I needed to go, if I ate anything at all, I needed to go. It was the most humbling experience for the last 3 km of TNF100. There is really no where to hide. I did my best to camouflage myself in the bushes, doing my best to stay out of sight, out of ear shot and off the track. It’s pretty hard with all the reflective gear we have on with our Ay-Ups, packs and clothing. I was found by the most lovely 50km motherly back marker who, unlike me was prepared with toilet paper. She patted me on the shoulder, saying “ You poor thing”. As I squat in the bushes every few hundred meters to the finish line. I was lucky enough to run into 9th place. I lost 2 places in the last 20km. 3 Weeks after TNF100 I was still sick and I finally was diagnosed with a water born bacteria infection in my gut. I have since then learnt to be extremely vigilant with all water from creeks and tanks.

I past through Nellies Glen not drinking a drop, but gave thanks for the opportunity to run through the gorge still feeling fresh and on target. I pushed up the chasm, hands on quads, blowing hard, staying focused and in rhythm. I reached the top just behind the bloke I was chasing and was able to pass him on the stairs descending towards the Katoomba Aquatic Centre while catching the view of Mt Solitary. The track was in amazing condition. I’ve never seen it so clean and perfectly swept. It was much like running on the Japanese Trails. I passed another bloke and caught up with a Japanese runner and was soon caught by an old UTA client, Dave Graham. His quads and hamstrings were like tree trunks. He looked amazing! We pushed on as a group of three, Dave, myself and the Japanese runner, chit chatting, feeling strong and enjoying the race together. After a few turns we rolled into CP4 at 57km in 6 Hours 4 minutes.

 

I quickly swapped over my bottles, gel flasks and was out running again. The amount of happiness that I was feeling was just so amazing. I cruised past my mate Renae and let her know I was feeling great. I pushed up the climb, turning right, running through the Katoomba Falls Reserve, following the tape and enjoying the moment. I was loving life! Loving Trail Running. Loving Racing. I ran past Katoomba Oval, crossed the road and cruised along the Cliff Walk calling out to tourists to warn them of my presence. “Hi, How are you!”. I yelled out ahead of me. “Hello, how are you”. I find is the best, most polite and least offending way to ask tourists to move. I sped along the footpath, climbing up to the top of the 3 Sisters Lookout, turning left, throwing my rubbish out at the bins provided, climbing the stairs, calling again and again, “Hello”.

Hi Leigh! Bye Leigh!

Hi Leigh! Bye Leigh!

With fresh legs and a clean run I pushed on up the footpath, turning right and following the Prince Henry Cliff Walk to the Leura Cascades. Okay, I think I must have been scarred by stairs because later that night when I went to bed all I could see was stairs coming at me when I closed my eyes. The next 20km is just dropping 10 steps, climbing 10 steps, running 10 steps, dropping 50 steps, climbing 50 steps, repeat, repeat, repeat, repeat. I think I blocked out the amount of stairs I was climbing at the time. It was not important to me. I was in such a positive place mentally when I spotted my cousin Leigh sitting in the bushes above the track. He called out to me and I was so pleased to see him for all of 5 seconds as I ran past him at the 63km mark. What a cool boost! He’d come all the way from Camperdown to see me for 5 seconds, then leave to head back to Sydney for work!

I pushed on. I took in the magnificent cliff walk views and enjoyed chatting to Dave who caught up with me after the check point. We absorbed the beauty of the Leura Cascades and Gordon Falls. This was just a beautiful part of the world and I was so happy to be back. I let Dave go on ahead of me, he seemed to be way to strong. I was starting to struggle with my breathing more and more. My body felt great, my lungs were starting to show signs of inflammation in my trachea from the cold dry air of the Blue Mountains.

I filled up with water at the 66km check point and ran on down more stairs to the aqua Pool of Siloam, marvelling at how pristine it looked. I thought of how lovely a swim would be there on a hot Summers Day. I climbed more stairs up to the Golf Links Lookout and onto the Grand Cliff Top Track, up more stairs and onto the road. I was loving life, loving my new life. I thought about my friends, family and how lucky I was to have my health and close mates surrounding me with support, love and kindness. I gave thanks for how lucky I was. Gave thanks for how happy I was.

I compared how great I was feeling this year compared to last year and spotted a bloke to reel in ahead. I crossed the road, ran behind the Fairmont Resort, passing the Gold Course, descending more stairs and to my surprise I caught Cassandra. She was walking and was not well. I really felt empathy for her. That was me in 2014 and I know what a hard way to finish an event it is watching competitors race by feeling fresh when you are sick as anything. I wished her all the best and let her know it happens to everyone at sometime. She did well to stay in the race and finish in 8th place. There is something about racing for UTWT points.

Shona Stephenson running down Kings Tableland letting the TNF100 team know that Cassandra was not feeling too good.

Shona Stephenson running down Kings Tableland letting the TNF100 team know that Cassandra was not feeling too good.

I pushed on, passing more runners, catching now 50km runners, still calling out ahead to the tourists on my way to Lilian’s Bridge, climbing the stairs, running past Conservation Hut, descending more stairs to the Express Falls, climbing more stairs to the Wentworth Falls Picnic Area, running through the car park, descending more stairs, now floating over the stairs with perpetual forward motion down to Wentworth Falls, crossing the falls, avoiding the tourists, climbing more stairs, up, up, up along a single track, out onto a fire trail and started the 3km cruise mode, letting Jo Brischetto from TNF100 know that Cassandra was not well as I past the gate and powered up the hill, turning right and spotting my next guy to run down. I found one of the Japanese runners who I’d been chatting to earlier cramping and I offered him some Endurolytes. He seemed to have it covered. We ran on together, chatting and I let him know where the top of the climb was, under the communication tower. We passed the Tower and rolled down Kings Tableland Rd enjoying easy kms and cruised into CP 5 at 78km with a time of 8 Hours 48 Minutes.

 

I was met at the check point by Renae, my Sydney trail running buddy. I swapped water bottles, gel flasks, grabbed my AY-UP and stuffed it in the pocket of my Inov8 Elite Vest and got out of there with the knowledge that Amy was only 9 minutes ahead of me. This was enough for me to push hard down Kedumba, passing another Japanese runner while well wishing the 50km runners and loving the chance to stretch my legs and enjoy the free kms.

At the bottom I’d caught up with a runner I’d been following at about the 30km mark. I decided that I had to keep him in my sight. I did my best to run but the steepness of Sublime Ridge was too great for me. My lungs were feeling pretty stuffed now. I decided to play it safe and just do enough to cement my 3rd place. Every year after TNF100 I end up with a chronic chest infection. As it was, I knew I’d be sick but I might get away without needing antibiotics. I ran and walked, managing my breathing, looking after myself, keeping that runner in sight. I climbed and descended in and out of Sublime Ridge over Leura Creek into the water stop, grabbing 500ml of water and staying ever mindful that I will be hunted down if I was not careful. On the climb out of the drinks stop I was caught by a guy flying along. I used him as a warning of what could come my way from a female runner and I decided that it was my turn to start pushing again. I ran to Leura creek and decided to put on my Ay-Up. I ran and walked hands on quads up to the federal pass, crossing the bridge and entering the Leura Forest.

I ran along the Federal pass in bliss, cheering on all the 50km runners while letting them know that they were awesome and they were almost there. The party had begun at the start line and I was partying all the way to the finish. I pointed out the lights of Scenic World and started to reel it in. I kept telling myself that it was the last Hammer Banana Gel I was going to need to have when I secretly knew I was going to need more. Willing myself on to the finish line thinking what an amazing time I was having. I finally made it to the base of the stairs and began the 900m of ascending, first running, then pushing my hands into my quads, while being warned like every other year of TNF100 that there was a female runner about 5 minutes behind me. I dug deeper and dragged myself up the with fence of cliff cut stairs with my hands using my arms, relieving my legs of the task. Blowing out as much air as I could, dragging, pulling, pushing, crawling my way to the top, passing 50km runners and doing my best to stay in 3rd place, ignoring the lactic burning my quads and calves. Digging into my lungs one last time.

Whoop Whoop! My 3rd, 3rd! In TNF100 Aus

Whoop Whoop! My 3rd, 3rd! In TNF100 Aus

I finally turned left, ran up a few more steps onto the wooden decking, curving to the right and raced into the finishers shoot. I ran across the line and finished in 11 hours 47 minutes, almost an hour PB since 2014. I was ecstatic with my run and so happy to do well at TNF100 and receive my 5th Silver Buckle and earning an entry into the Hall of Fame with a podium position for the 3rd Time in 5 Years.

2011 6th Place (My first solo 100k)

2012 3rd Place

2013 3rd Place

2014 9th Place (Lucky to stay in the top 10)

2015 3rd Place

5 from 5! 5 Top 10 Finishes from 5 Attempts. Whoop, Whoop! I was stoked!

5 Top 10 Placings from 5 Attempts! I was stoked!

5 Top 10 Placings from 5 Attempts! I was stoked!

My Gear Set Up

Inov-8 X-Talon 200 

Inov-8 Calf Guards

Inov-8 Race Elite Ultra Shorts

Inov-8 Team Singlet

Inov-8 Race Ultra Vest

Inov-8 Race Ultra 1

Inov-8 Race Glove

Inov-8 Arm Warmers

Inov-8 Base Elite Merino LS

Thermal Pants

Inov-8 Race Elite 140 Stromshell

Ay-Up Run Kit

Nutrition Set Up for TNF100 Aus

2 Banana Gels before the start.

Hammer Heed 1/2 Scoop in 500ml of water.

Hammer Bar 1/3 every check point

Hammer Endurolytes 1-2 every 30 minutes.

 

 

 

Up The Buff Podium. It's like winning a trip to NZ bought out a few elites to the event.

Up The Buff

by Shona Stephenson on June 12, 2015

No Comments

Whoop Whoop! I've won a trip to Queenstown to race the Moonlight Shot Over Marathon

Whoop Whoop! I’ve won a trip to Queenstown to race the Moonlight Shot Over Marathon

Up The Buff SEQ Trail Running Festival.

 

Up The Buff SEQ Trail Running Festival Event of 25km just had way too much on offer to miss it. A trip to Queenstown Moonlight Shot Over Marathon was the winning prize for BOTH male and female! If I win I could have a chance to head back to NZ for another trail running adventure in Wanaka and Queenstown in the South Island of NZ. A trip to beautiful Queenstown was enough motivation for me to get up and racing again. Up The Buff is the South East Queensland Trail Running Champs (SEQ Trail Running Championships) and the crew from “Those Guys” Events was putting on an entire weekend of trail running with 25k, 16k Trail, 6k Road and the 1k Charity Fun Runs.

 

My back was still stuffed from the Bubble Accident. My ankle was still injured from the Mt Ngauruhoe  sprain. I’d twisted it 4 times in 2 days in the week leading up to Up The Buff. I had to tape it up just to work as a PT. My ankle was about as lose as it can get. It was flipping out just walking around in my daily life. The entire right side of my body was in shut down mode, repairing my bruised pelvis. I swear you can train your body to repair and heal and my finely tuned repair mode was in action. My core was still a bit suspect from the Tarawera stack, my abs still weak, so I kept my taping going, which seemed to work for me on my NZ Holiday. I was not in very good shape at all, but I did not care. Sometimes enough is good enough. My brain was literally telling my body to heal. I was so stuffed but believed my mind was stronger.

I like to race myself back into form. It’s a long season and I never put too much pressure on myself to be at peak fitness at the start of the season. Just like a good football team there is no point smashing it out and being the leading team after just 3 games. The season is long and I still want to be running in November.

 

My partner Steve and I headed out to the course the week after our NZ holiday for a reccy along the quarantine fence at the Eco-Village. After the training run we both decided that this event would suit us both with enough ascent, descent, technical trails and a beautiful 4km descent to the finish line.

 

Up The Buff

 

After sticking together my dodgy ankles, abs, I warmed up listening to the race briefing and I was ready to race. I was prepared to hurt like hell to win a trip to NZ. The count down went off and I was off and running along the streets of the Eco-Village. Snaking up the tarmac, up the climb, onto the ridge, running without a lactic burn and feeling comfortable. I cruised along, allowing my body to tell me how fast I could run. I had not managed much training since NZ. I was too injured. I did not even know how long the race was before the start line. 20 or 25km? It did not seem to make a difference to me. The distance I had covered, I just did not know if I was going to be fast enough without doing any speed work for about 6 weeks. I watched Steve fly off up and down the ridge, along the road and off into the distance. He too wanted a free trip to his homeland.

Close to the top of the ridge I was caught by a local female runner. She soon past me. I tucked in behind her, watched her, listened to her and decided that I could take her on. I pushed ahead of her up the climb, turning left, running down the hill, past the houses, through the gate and into the first check point. I turned another left and hit the quarantine service trail between the road and the private farm property. I powered up the grassy trail, onto the ruggered clay track, descending at pace, nursing my right glute and hamstring all the way.

I pushed on, up the widening track, climbing a steep wide fire trail, rolling down the other side and cruising into the check point. Here I found Steve waiting for me. My honey asked me if he could pace me or if he could help in any way. I know pacing and mulling in an event like this would be illegal and I felt a bit uncomfortable with him offering it to me. I’ve never used a pacer, not even for my 100M events so it seemed a bit silly to have one for 25km. In UTMF and UTMB it is illegal to use one so I’ve never needed one. I think Steve just wanted to keep me company but I think he would be more of a hindrance than help. I’m used to racing and training on my own. So I suggested that he just get behind me, as you could imagine…out of sight out of mind. It’s hard racing with your loved one who is so evenly matched.

After a few hundred meters I spotted 2nd and 3rd females behind me and decided that I had to gun it to secure my place. I pushed on, driving with my hamstrings, moving ahead of some blokes and working as hard as I could.

Man I worked it for that trip back to New Zealand!

Man I worked it for that trip back to New Zealand!

After a few kilometers Steve past me and pushed on into the distance. I continued to cruise along. Managing, managing, passing a few more blokes up the steepest sections and ran in into the first Check Point on the return. Here I spotted Steve waiting for me again.

“I’m stuffed. I had a bad feeling about this race!” Was what Steve had to offer.

“You’ll be right, just don’t push so hard”. I encouraged back.

“My legs are stuffed.” He replied.

“Stop being so negative, harden up and fix your attitude.” I replied to my partner who was now starting to make me feel down. “You’re fine, you can still talk running up a hill”.

I was pushing as hard as I could, I felt fine but he was still faster than me. Him saying how stuffed he was made me feel like I was doing shit, when I knew I was really doing well. It’s amazing what words you hear can do to your mood. It is related to every aspect of your life. I was at my limits too, I did not have enough brain capacity to help him out too when I was racing for a trip to NZ.

“That’s another negative word”. I said. “You’re still able to talk running up the hill. There is nothing wrong with you mother fucker!”. Whoops! It was out! I can’t take it back. Shit! Control was lost. Fuck! Whoops I felt terrible.

Steve now had the shits too and he forgot about how stuffed he felt and decided to show me who was boss and rocketed up Strawberry Hill like a rabbit. It was pretty funny, a trail runners lovers tiff, on the run up Strawberry Hill. Goodness knows what the poor unsuspecting runner close to us was thinking with the two of us running up the hill having a minor quarrel about mental toughness and attitude up the biggest climb of the event.

I reached the top about 100m behind Steve, I then lost him on the next descent and cruised along with a smile on my face, happy that Steve had found his legs. I past Ben Duffas who was feeling sick from gastro that week and then spotted Steve on the out and back CP Turn around. Funny, this time he did not wait for me.

“Babe, I love you, sorry I swore at you. I’m so sorry”. I apologised as he ran past me on the return.

“I love you too babe”. He called back as we high fived each other.

Again, goodness knows what the poor runner sandwiched between us was thinking. I pushed on with renewed love in my heart and past the bloke in between Steve and myself, doing my best to catch Steve. I ran the whole way up the steepest trail of the day and gunned it down Strawberry Hill back to the check point where I spotted Steve out on the road cruising to the finish line. Steve had a point to prove.

I turned left again, powered onto the road as I did my best to catch Steve, but he was gone skis. I chatted to all the shorter distance runners along the rolling ridge, turned left again and rolled down the hill, quickly breaking, before almost missing the turn and falling over the crash barrier.  Recovering my feet and speeding down the hill, passing more runners, crossing the bridge, running through the round about and racing into the finish line breaking the women’s record for the 25km distance with 2 Hours 24 Minutes and 10 Seconds. Steve beat me by 2 minutes with 2 Hours 22 Minutes and 51 seconds. I had won a trip to Moonlight Shot Over Marathon in Queenstown, NZ.

I was also  crowned Buff Chick and was given a cape to wear for next few hours until presentations.

Race Kit

Inov-8 X Talon 212

Inov-8 Race Elite Ultra Short

Inov-8 Race Elite Bra

Inov-8 Race Ultra Belt

Nutrition

Hammer Heed 1/2 Scoop in 500ml of water

Hammer Banana Gel 50/50 Water Gel

Hammer Endurolytes

 

Inov8 Trail Runner Shona Stephenson

Tarawera Ultra

by Shona Stephenson on April 13, 2015

No Comments

Inov8 Athlete Shona Stephenson

Inov8 Athlete Shona Stephenson running past the Blue Lake

Tarawera Ultra the race of two halves.

 

Tarawera Ultra is a race that can polarise the field. It is a race of two halves. It is well suited for the technical junkies and road speedsters. If the road runners can make it through the Spartan like obstacle course trails of around Okatainia Lodge and make it past the Tarawera Falls, all the magical lakes, pop out onto the fire trails, without smashing up their quads on the steep descents, log jumps and rock climbs of the first 60 km, all they have to do is turn their legs over for the last 30km of open fire trail running with just a few easy climbs, and cruise on into the finish line.

It would be my 3rd attempt to making it all the way to the end of the Tarawera Ultra. In 2013 and 2014 the course had been changed due to the threat of bush fires and a cyclone, I was determined that I was going to make it to the end no matter what. Let’s see who will be picked off in the last 5ks like a sitting duck on the wide open fire trail. I hoped that it would not be me…….

In 2012 I cut my race short due to pissing blood at 75km, I was shitting blood from 35km. I pulled out at 85km thinking I was doing damage to my body. Later found out that gluten and dairy were my problem. The only way I was pulling out of Tarawera Ultra was if I was going to be choppered off the course.

I had a terrible lead up before Tarawera Ultra. Let’s just say I was home-less, phone-less, and left with out coin, on a nebuliser with chronic asthma attacks after my Hares and Hounds 52km win, on antibiotics and just hoped I had enough time to get over my mental breakdown, chest infection and sort my head out before I raced.

I sorted out my shelter on Australia Day, grabbed a new iPhone after attempting to use a tiny drug dealer phone for 2 days but gave into the modern ease and got back on track with my communications and thank goodness I am employed, proud mother of two, I made some cash from running my own business and I was able claw my way back from rock bottom with the help of my awesome mates and just have enough time to taper before Tarawera Ultra. My mental state was still shit 2 weeks before Tarawera Ultra and the only thing that seemed to help me was exercise and staying strong for my girls and making sure I was not going to break.

I did break. I was in a real state, after being on the nebuliser with my asthma out of control I had a few more asthmas attacks as a result of the emotional stress I was under. I was so busy trying to get my personal life sorted out after separating from my husband,  working and looking after my girls that the thought of just being able to run for 30 minutes made me cry.

I still had my two beautiful girls, my friends, business and my running. I got out and started exercising again. Man, my training and listening to music in the car between PT session is what bought me back into a positive frame of mind. I pumped about a strong interval session, followed by Kettle Bells, Sumo Squats, Burpee’s with over-head shoulder press, two handed rows, released some healing endorphins and that night I did a speedy 10km up “My” Mt Coo-tha. Also known to me as my Mother Mt Coo-Tha. This is where I find strength, have a cry and resolved my problems.

About 1 week before Tarawera Ultra my asthma and chest infection seemed to clearing up and I was going to be well enough to race. I had a rough trot with my diet. I worked out that peanuts were in a store bought nut butter I’d been eating, which gave me asthma then lead into a chest infection, then worked out I could no longer tolerate sesame either. So with my airways under attack, stomach bloating, face swollen I had to clean out my diet and to reduce swelling throughout my entire body. I stuffed up on the plane and ate a non-gluten free cookie. I asked for a “Gluten Free Cookie”. But was given whatever was on the menu. FARK! The menu had changed from when I last flew. No more Gluten Free Byron bay Cookies available. FARK! After realising my mistake after tasting the cookie, it tasted way too good to be gluten free, I went straight into the toilets and consumed anti-histermines and I took some anti-imflamatories and just hoped it would not bloat my guts with a gluten baby for the race……..FARK! I can’t bloody win!

 

Life’s not perfect. Many a race lead up is not perfect. It is how your brain can handle the set backs that can give you your strength.

 

I arrived at the start line at 5am less than 12 hours after jumping on a flight from Brisbane. I did my usual warm up and snuck in behind the blokes on the start line and had a chat to 2013 UTA Clients Gemma and Scott who were running the 100km, before finding the who’s who of NZ running Ruby and Jo and gave them a big G’day.  I then spotted Spanish running legend Nurea and wished her good luck also. I started my watch 3 minutes early to make sure I could not get complaisant throughout the day and make sure I’d get my goal time of Sub 10 Hours.

I counted down 10,9,8,7,6,5,4,3,2,1 and I was off and running up the hill under the light of an Ay-Up Head Torch. Ruby flew out, so did Nurea and Jo. I chilled out behind Nurea for some time, then moved up on the right hand side, past her and then Ruby on a slight descent. Ruby hung behind me until the trail opened up and she soon past me never to be seen again……True class……..

 

I started the climb and was so surprised no to be mowed down by Nurea. I’m not sure if she was really well. She was sniffing a bit and just did not look like she was on fire as she normally does. Maybe she is a bit sick?  I’m not sure. Pre-race she had mentioned she was climbing over their off season and not running that much. Maybe with her sniffles me with no altitude would put us on an even playing field.

I decided to just chill out, run my own race and enjoy the some of the best trails that Rotavegas had to offer. I cruised up the switch backs, with my quads freezing, I was so bloody cold! It was almost a 25 degrees difference to the running in Brisbane. It was only 10 degrees and I’m use to 35 degrees.The air was cold and dry. Usually it is a bit wetter in the Red Wood forest and better for my breathing but this was a insanely dry year in NZ. I had to wear my Inov8 Wrag over my airways to warm up the air before it hit my lungs. I have exercise induced asthma set off by rapid breathing of cold dry air. Kind of funny that I like running mountain ultra’s so much.

My aim of the day was to not feel a lactic burn in my muscles, no pushing and to have legs for after 60km. I was so keen and ridiculously excited to get to the end of the 100km event.

I popped out onto the ridge and cruised down the hill past the head torch drop off, through the red wood forest and onto some amazing technical trails, rolling into the check point at 12.5km. I swapped my Heed water bottles and grabbed a gel flask and I was off and running again around the Blue Lake. I ran along estimating how much fluid I’d need for the next section and tipped out 1/2 of the fluid in each bottle. The conditions were cold for me, and I was fully hydrated and running along without a sweat. I was also about 5 minutes ahead of schedule.

I cruised along the soft, technical beech trails, not pushing it just letting my legs and the terrain dictate my pace and before long I popped out onto the road and I was rolling along into and through CP 2 Lake Okareka. I cruised up the hill, onto the steep fire trail with Nuera following me, catching me, soon passing me, before I turned my legs on a bit and soon caught her, chatted to her, and then past her again. I then stopped and filled up with 500ml of water at Miller Rd and she past me again before I cruised up and caught up to her staying calm and within my limits. She took a few steps walking up a steep section and my legs could handle the gradient running, so on the flat at the top I past her again, and just decided to use my own body to guide my exertion.

I enjoyed the amazing New Zealand country side and the pretty daisy’s lining the side of the track, the sweeping views across valley for the next 9km of climbing and really only worried about the 5 meters of ground in front of my feet. The height of the climb and the distance I had to go did not matter. My focus was on the 5m in front of my feet. I had this next 5m covered and that was all that mattered to me.

My asthma was pretty crap. I was coughing at the top of each climb and needed ventolin to keep my airways open. I was pretty clogged and it sucked a bit, so I sucked on ventolin. I knew my lungs were not at full force but hey, this is asthma and I chose not to let it bother me, get upset, freaked out or worried about my lungs. Every time I saw a stream of sunshine sneaking through the trees I tried to gulp in this warm air into my lungs. On every descent I blew out the air in my lungs and tried my hardest to breathe in through my nose when I was not on the climb. I’d been foam rolling my back and ribs hoping that I would not get the usual tight breathing muscles that I usually get at about 40km into an event.

Shona Stephenson wearing the Inov8 Wrag to protect her lungs from cold dry air

Shona Stephenson wearing the Inov8 Wrag trying to keep her lungs warm to help with her exercise induced asthma

I made it to the top of the climb, still freezing and wishing that the air temperature would warm up so I would not have to wear the Inov-8 wrag over my face any more. I cruised down the steep trail and into  Okataina Lodge surprised that I was able to lead Nuera over the biggest climb of the day and quickly swapped my water bottles over, grabbed a flask and got moving again. It was bloody cold! My lungs were not well and I suffered for the next 3ks and Nurea finally caught me on the next climb, past me with Ruth chasing her down. I had to suck on the ventolin again and again. I estimates that it would not be until after 50km that I would have relief and my lungs would feel better.

The trail followed the south side of the hills bordering the lakes with magic views. Enjoyed the trails, ferns, mosses, re-grouped, ate food, looked after my hydration. I was a bit freaked out every time I saw the branches of ferns lying on the ground, they reminded me of snakes and now living Queensland, snakes are everywhere and I am extremely cautious when trail running. It was a kind of love hate with these smooth black branches, they set of adrenalin dodge, hop and skip but I was also so happy to be able to along run without fear of a snake bite.

Whilst contemplating how the silver ferns were not so silver this year due to the dryness in the weather,I ate the dirt, smashed up both knees, landed on my ribs, winded myself, squishing all the air out of my lungs and felt the ache in my ribs. I got up. The pain in my ribs was pretty severe. I totally knocked the wind out of my lungs. Knees were swelling, ribs aching, elbow was scraped and I took about 10 steps walking re-filling the air in my lungs. I thought about pulling out. My ribs were pretty sore. I was sore in my abs too. I took a hit to the whole front of my body from my knees all to my mouth. Lucky I landed on soft dirt and not a rock. The fall upset my abdominal separation, with my feet flying almost over my head as I rolled up my face flat out on the ground. My abs had a feeling like it had been ripped a bit more. “It’ll only hurt for 5 minutes that’s the rules, just start running and take little steps”. I said to myself. Knees killing me, feeling the swelling building up. I took some panadol, some Endurolyte’s and pushed on.

I got moving again, focused again. I was still 15 minutes ahead of schedule and I was on my way to recovery. I ran in and out of Humphrey’s Bay, feeling fresh and focused, concentrating on the trail ahead of me and moving as fast as I could over the fallen logs, boulders, tree roots, twists and turns, over logs, under branches, tried to stay up and running.

I ran into Tarawera Outlet ahead of schedule and happy to see my support crew. I grabbed my Heed bottles, Hammer flasks and got out of there. Finally there was sun on the trail and my asthma was settling down. The air temperature was heating up and I was feeling stronger with every degree temperature increase.

I cruised along the river, wishing I was swimming in the beautiful blue creek of Tarawera Falls. I spotted bikini clad tourist and wished I was joining them for a swim. The temperature was rising and I was keen to finish this race and start a NZ holiday.

I ran through the 60km Check Point feeling on top of the world and looking forward to some easy Ks into the 100km. I turned off to the right and walked and ran up the pine needle trail through the Tarawera Forest. The trail then became a 4WD Track and I was climbing up the trail now being caught by Relay Runners leaving the 60km Check Point. I love events where there are races, within the race. I ran up the hill and only walked when I hit a lose pumice stone section of the trail. I was soon at the top of the climb and then rolled on down the other side managing my descent and enjoying the easy ks on the hard fire trail.

I cruised into the 70km Check Point and found my support crew. “Sorry Shona I’ve bought you the wrong check point bag.” Said Gary, my support crew.

Bugger! I thought. “No worries, I’ll just use what’s at this check point”. I replied careful not to get up-set. I know being support crew is the most unrewarding job in all of ultra racing. They wait for us at the check point for hours for us to see them for maybe 10 seconds if all goes well with only a quick thank you and see you soon. I filled up at the aid station on Heed and Coke. I kept the Banana Hammer gels on me that I had in my Inov8 Race Ultra Pack. I then saw Gary getting a bit freaked out and I made a special effort to assure him I would be just fine. I always carry enough Endurolytes to see me form the Start – Finish of the event plus all my essentials, asthma drugs, few extra gels, Hammer Bars, so I was going to be okay. I was still 15 minutes ahead of schedule.

I raced on out of there feeling fresh and about 2 ks down the road I felt a sugar low, sweating on my brow from drinking the Coke whilst climbing up the fire trail into the next check point. I broke my own cardinal rule of never have Coke until the last 10-18km. I had it with 30ks to go! Stupid I told myself. Suck it up. Burn that fat. I was still making good time and noticed a fellow runner was cramping so I handed him 4 Endurolyte’s in hope that he’s now make it to the end of the event. The heat was climbing and runners were starting to suffer.

I needed more ventolin now after chatting to the cramping runner whilst climbing and I was starting to hurt a bit. I did my best to just push on up the climb and into the check point smiling at the guy sitting in the camp chair with the binoculars yelling out the Bib numbers to his mum. “Muuuuuuum, Number 584, Muuuuuuuuuum Number 584”. It was hilarious, the tone of voice, picnic chair, binoculars and the fact that this check point was a family operation. I filled up with water, Heed, 1/3 Banana and kept pushing up the climb and watched the runners fly down the hill on the out and back loop.

Okay lets get through this section without seeing any other female runners on the out and back. That was my goal. I ran up the hot exposed fire trail turned right at the “Y” junction and found myself on a climb choosing to walk up the loose trail until I hit the top of the climb before forcing myself to run 20 steps only at a time, crossing the timing belt, running some more, hurting, then descending onto the fire trail.

I rolled down this hard fire trail and my lower abdomen started to kill me. I took a nature stop and checked my urine and noticed it was bright red. FUCK! I was pissing blood and there seemed to be a fair bit of it. NOOOOOOOOOOOOOOO! What is with me and bloody Tarawera Ultra! Fuck. Okay this just messed with my head. I was 75km into the event at the exact same stage in the event as I was pissing blood in 2013 at Tarawera Ultra. FARK! Shit! I shed a few tears. This was so not fair! What’s with the water over here? I thought about the cookie I ate on the plane and how my stomach was now swollen with a gluten baby, I thought about the fall I’d had and maybe I had some minor internal bleeding in my bladder and it was only bleeding badly because I am running. I had a lot to think about now for the next 25km.

Pissing bright red blood is okay during an event. It will usually clear up 2-3 days afterwards, or even in just a few hours after you stop running. The mind is what takes the most hit though. The worry that you might be doing damage to your body, mistrust of your body, self belief suffers. My success comes from my mental strength and now it was going to be tested for the next 2.5 hours.

I rolled down the hill telling myself if was just a superficial bleed and it would clear up after I finished. Just make it to the end and the pain will stop. I was not Fucking DNF’ing the Tarawera Ultra again. I was not DNF’ing any event again unless I have to me taken off the course in a helicopter.

I ran the loop and well wished a UTA Client Steven on his way out of the Check Point. He was looking really fresh, while I was feeling like shit. I rolled into the 85km Check Point and filled up on Banana, Heed and Water. I tipped water over my head, drank some and did my best to stay as hydrated, cool as possible just incase there was a bit of a kidney issue going on.

I soon worked out every time I ate or drank I had killer cramps in my lower abdomen that was so painful it force me to walk, cry and scream for about 10 seconds until the spasm released. I told myself to relax and took more enduroyltes. I was hurting and just wanting to get to the finish.

I ran along the fire trail, concentrating on my line, cadence, run fast on tired legs. I had to shorten my stride. If I tried to run with my natural action my guts would cramp and spasm. I was in management mode, counting of the metres and hoped I was doing enough but knowing I had slowed down considerably. 25km is a long time to have to run feeling like crap. My mental state was not good either. I was so worried about myself and the pain associated with drinking and eating I limited my food and drinks and then I became hungry. I pee again at 85km and had another cheek and it was still bright red. I was okay, it was not a coke coloured but fuck this was not the way to finish of an event to say the least.

I was so relieved to make it to the Fisherman’s Bridge Check Point. I picked up my Heed and more water and got out of there, ran around the corner caught up with 85km runners, drank, walked screamed in pain, walked and then relaxed ran on.

I started the read the signage that had been placed on the trail since the 75km mark. I think they were Barry White quotes about can you hear the music yet…….I was hoping I could hear the music. I sang to myself “Straight Lines” by Silver Chair and concentrated on my line on the long fire straights. At 95km I started to relax. I think I am going to keep 4th place. I drank Ginger Beer at the check point worrying about my guts and while I was having a bit of a chat to the Pink Check Point Ladies a female runner flew past me with her pacer. Fuck! There goes 4th place I was passed by Fiona Hayvice and her pacer. Now get running before you lose 5th. Oh shit too late you’ve just lost 5th. I was then introduced to Kovo MacDonald by her friendly Pacer. FUCK! I want a pacer too! Dam should have organised one. Bugger! Oh well. Next year I’ll organise one.

I was a bit pissed off with myself for losing 2 places so close to the finish. Okay, let’s try and get 5th back. I tried to launch an attack and decided to try and use Kovo and her pacer to pace me back onto Fiona. I lifted my knees, and ignore the pain.

The trail became technical again and I became encouraged. If it stayed technical I could have a chance of running down the two strong females. The trail descended and I past Kovo and her pacer. I tried my best to encourage them to come with me and run down Fiona. I never feel good about passing runners in the last few ks and I wanted them to fight it out with me. She’d busted her butt to get me and I wanted her to give it a shot to see if she could get Fiona. I crossed the bridge and swore as I had to push up the hands on quads climb. I spotted Fiona again and tried to get her back. Kovo soon past me again on the flat and I did my best to stay with them but she was too strong for me on the open flat fire trails. I tied again but Kovo was flying with the taste of an Aussie Scalp she was bounding down the trail and I was not match for her. Her pacer was so kind to me when they ran past, he poured water of my neck and shoulders and wished me the best of luck. It was just a really cool experience, I love this kind of gutsy racing.  I just hoped there would be a technical descending finish but I think I was out of luck.

I climbed the stairs and a sweet older lady on a bike told me there was 1.5 ks to go. I ran across the bridge, down the stairs and onto the flat and my heart sank as I race along the edge of the golf  course, thinking how I hated golf courses because they were usually at the end of events, big, flat, open spaces that seem to continue on forever.

I checked my watch and realised that even thought I’d lost 2 places in the last 5 ks I was in chance of making it under the 10 hours for 100km for the first time in my life. I turned my tired legs over and started asking spectators how far it was to the finish. I could hear the MC on the load speaker and I check my watch again and realised that I was going to make it if I could sprint home. I lifted my legs again and check the over head finish line clock and sprinted across the finish line in 9 Hours 59 Minutes and 58 Seconds. I made it. Finally I made it to the finish of Tarawera Ultra 3rd time lucky and finally I’ve broken the 10 hour barrier for a 100km event. I lay down on the ground happy to finally rest my sore abdomen.

Tarawera Ultra Shona Stephenson

Shona Stephenson Happy to finally finish Tarawera Ultra after 3 attempts

After a quick chat with one of the Race Directors I informed the medic about my problem and drank electrolytes, congratulated Fiona and Kovo for their awesome effort and thanked them for making me work to the end meaning that I managed my sub-10 Hour 100km. Ruth was at the finish line too and we chatted also about her amazing time. I have a special spot for Kiwi Runners. They are just so friendly and humble. After watching a few Aussie blokes, Gregg and Paul,  come in after me who I’d never beaten before I decided it was time to sample the free Cider and give these boys  some shit about getting chicked and swap war stories.

The finishing tent was hilarious. We all had stories to tell. I found the Aussie, more Queenslander, or Kiwi Ex-pat section and we all chatted, offered lifts, drank cider and beer while we all waited for our mates and support crew to arrive and join us for more cider and beer. Tarawera Ultra put on an awesome finishing tent.

 

Women’s Results

 

1 Ruby Muir – 9:02:45

2 Ruth Croft (The North Face) – 9:14:36 

3 Núria Picas (Buff) – 9:40:49

4 Fiona Hayvice – 9:57:33

5 Kovo MacDonald – 9:57:45

6 Shona Stephenson (Inov-8) – 9:59:58

7 Jackie Holley – 10:15:54

8 Joelle Vaught (Montrail) – 10:24:57

9 Lucie Barney – 10:34:13

10 Jean Beaumont – 10:46:29

 

Mens Results

 

1 Dylan Bowman (The North Face) – 7:44:58

2 Jorge Maravilla (Hoka One One) – 8:01:45 

3 Yoshikazu Hara (Hoka One One) – 8:12:14

4 Vajin Armstrong (Macpac) – 8:26:50

5 Michael Wardian (Hoka One One) – 8:32:38

6 Pau Bartoló (Buff) – 8:42:46

7 Robbie Britton (Inov-8) –8:45:10

8 Chris Truscott (New Balance) – 8:58:17

9 Anthony Hancy (Hoka One One) – 9:08:26

10 Andrius Ramonas (Salomon) – 9:12:48

 

Blackall 100

by Shona Stephenson on November 20, 2014

4 Comments

Shona Stephenson after 92km of running

Trail Runner Shona Stephenson Inov8 Athlete wins Blackall 100

Blackall 100

 

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.

 

Blackall 100

 

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.

Shona Stephenson with pacing the Blackall 100 Gate Keeper at Suses Pocket

Shona Stephenson with pacing the Blackall 100 Gate Keeper at Suses Pocket

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.

Shona Stephenson Running into CP3 at the Blackall 100

Shona Stephenson Running into CP3 at the Blackall 100

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.

Shona Stephenson at CP 5 with her support crew Levi and Dan

Shona Stephenson at CP 5 with her support crew Levi and Dan

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.

 

100km Results

 

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. Benjamin Gerhardy 10:42:31 (1st Overall)
  2. Andy Bowen 11:44:31 (4th Overall)
  3. Steven Pemberton 11:45:01 (5th Overall ) Kiwi-living in Bris-vegas

 

50km

 

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

Injinji Socks

Inov-8 Race-Elite 125 Ultra Shorts

Inov-8 FF Bra Top W

Inov-8 Race Singet

Hammer Visor

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.

Blackall 100 winning 100km Female Cow Bell

Blackall 100 winning 100km Female Cow Bell

 

10 Tips for Running in the Heat

by Shona Stephenson on November 4, 2014

3 Comments

Shona Stephenson March 2014 - 005

Ultra Trail Runner Shona Stephenson 10 Tips for training in the heat.

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.

  1. Wear a Singlet.

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.

Visor

Singlet or crop top for women.

Above Thigh Shorts

Crew Socks

Shoes.

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.

10) Acclimatise

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

Lamington Classic

by Shona Stephenson on October 30, 2014

2 Comments

 

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.

 

 

Shona Stephenson First Mixed Team Medal Kokoda Challenge

Kokoda Challenge

by Shona Stephenson on October 2, 2014

Kokoda Challenge

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.

Continue Reading

Oxfam TW Brisbane Winning Female Team

Oxfam Trailwalker Brisbane

by Shona Stephenson on July 26, 2014

No Comments

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.
Continue Reading

Japanese Style Dinner

UTMF

by Shona Stephenson on June 26, 2014

No Comments

UTMF 2014

 

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.

Continue Reading

Oxfam Trailwalker Team Work Tips

Oxfam Trailwalker Teamwork Tips

by Shona Stephenson on June 3, 2014

No Comments

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
Continue Reading

Trail-Runner-With-Dog

Tarawera Ultra The Build Up

by Shona Stephenson on March 13, 2014

2 Comments

Tarawera Ultra The Build Up

 

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.

Continue Reading