Pre-Race Berry Oats

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

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

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

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

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

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

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

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Weight Loss Stir Fry

Serves 1 Calories 372

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

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Surf Coast Century CP2 to Finish

Torquay CP2 to The Finish 100km Anglesea and Winning the Concrete Shoe!

At the the Surf Coast Century Torquay CP2 I quickly switched over my gels and water bottles in my pack. Up to 49kms I was running on Tropical Hammer Gels for my energy and Fizz for my Hydration. I also added in a small bottle of Perpetuem to add in around the 30km mark. I’d pre-made my water bottles, and my gel baggy’s so all I had to do was swap over my CP bags and water bottles. I then headed out of the check point.
The next section was made up of mainly rolling hills on a single man track or dirt path. We had been warned that the trail could be confusing through this section of the track. I ran back towards the beautiful Anglesea across the cliff tops, past Jan Jac Beach, Bells Beach where I was lead astray by a misplaced pink marker but I was lucky that I found another runner who was also turning back up the climb who had found his mistake. We pushed on together, chatted and were happy that we spotted another marker only 50m later. We then told two spectators to swap the pink marker to this trail and hopefully we helped any runners coming behind us. I then headed inland towards the check point 3 at Iron Bark Basin.

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Surf Coast Century 2012 – Start to CP2

Getting to the Start to Check Point 2 Torquay Point Danger.

 

A sick feeling of dread flowed through my entire body while I was standing in the Virgin Australia Que at Sydney Airport. I thought I was totally organized for the inaugural Surf Coast Century 2012. It was my first time I was traveling inter-state for a race and I was so pumped. I was flying from Sydney to Melbourne, then hiring a car from Melbourne Airport and driving to Anglesea on the Great Ocean Road. I’d packed my inov8 x-talon 190,UltrAspire Surge Back pack, 2XU Inov8 and barefoot Inc Branded elite compression shorts, bra and presentation jacket (all thanks to my awesome sponsors Barefoot Inc), socks, calf guards,  tri-belt, TNF  visor (why don’t other race organizers make awesome caps like TNF cap?) running sunnies. That was just what I was racing in. I had the mandatory race kit including the most extensive first aid kit I’ve ever had to carry, wind proof jacket, whistle, mobile, all my nutrition that consisted of Hammer Electrolyte Fizz, Hammer Tropical Gel, Hammer Expresso Gel, Hammer Perpetuem, Hammer Recoverite
.
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Rowan Walker

Rowan Walker the Australian Road Marathon Champion of 2010 (2:18) crossed over to the Ultra dark side of running and tackled his first 100km event on a trail in the inaugural beautiful Surf Coast Century in Anglesea Victoria. Rowan Walker only decided to run the full 100km when is Duo Relay team mate pulled out a fortnight ago. After 5 trail stacks, tough but fast trail running he finished the inaugural Surf Coast Century in a blistering time of 8 hours 25 minutes.

Shona: You use to be in the Navy, correct me if I’m wrong you switched to the army so you can stretch your running legs, was that the only reason why you decided to switch Defense roles?

Rowan Walker: Actually, I still serve in the Navy on a part-time basis. I left he Permanent Navy at the end of 2005 after a little short of eight years service. I had actually served a few years in the Army Reserve for a few years but that was 20 years ago. I also worked as a Defence public servant for a few years.

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Martin Fryer

Shona: I was first made aware of Martin Fryer when I was trying to pull out of my first ever marathon, Deep Space Mountain Marathon in 2009. The race organizer John Harding mentioned that even the World Champion and Commonwealth Champion Martin Fryer walks 3 minutes out of every 15 minutes whilst winning running his Multi day events. WTF? Who is this guy? And why is my first marathon going to feature this guy in the tiny field of 30?

Martin Fryer you are an Ultra Marathon Running Machine. A true champion. Winning the Sri Chimnoy 6 day Ultra Marathon in New York 2011 by completing 784km. You are the Australian National 48 Hour Track Champion with 388kms. You are the Commonwealth 24 hour record Holder with 255kms as well as achieving the 1st place and No 1 world ranking in the exclusive invitation only Surgeres 48 Track Ultra Marathon in France completing 433kms.

You are a husband, a father, a biomedical scientist, a sky diver gain WTF! As well as a talented tennis player and coach.

Shona: How on earth do you fit this all in? You are clearly a machine!

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Oxfam Trailwalker Sydney 2012 Davidson reserve to the Finish

Oxfam Trailwalker Sydney 2012 toward the Finish.

I emerged from the Port-a-loo’s feeling better but a bit shaky. My support crew gave a a 2 minute count down to get my gear together including my head torch and with in 2 minutes we took off as a group and I started to struggle. Brendan Davies joined the support crew at Davidson Reserve help out and to encourage us and I think this really spurred Andy on. Andy suddenly remembered how fast he could run. The guys were now on a roll and I was having problems keeping up with them. Far out man Andy is so fast and Jono can match it with him. I was happy that Paul was starting to feel tired.I was going to have to work my butt of to stay with them.
We ran up a set of stairs and I was dizzy. I’d had not eaten for about 45 minutes or more with my guts feeling a bit fragile.
“I’m dizzy guys”. I informed them.
“Eat something!” They all said as a group.

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Oxfam Trailwalker Sydney 2012 Start to CP2

Oxfam Trailwalker Sydney 2012 Start to CP2 Berowra 28.5km

With a cheer we were off and running in the Oxfam Trailwalker Sydney 2012. I could not help myself I had to be at the front. I like to get rid of nervous energy. I’m like a horse at the gates, I just love to race. I ran out quick but well under my anaerobic threshold and I just was happy to stretch my legs along the road and have a clean run to up the first fire trail.

In 2012 there were some really strong teams competing in Oxfam Trailwalker Sydney 2012. Our main rival for the mixed category was to be the Gu Nathan team featuring the Wellington Marathon 2012 Winner Sarah Burgess. Sarah Burgess is in great form and she had a star studded team around her featuring all sub 3 hour marathon runners. I have personally never competed in a road marathon but I know you have to be an amazing runner to achieve a sub-3 hour marathon. The Orange Whips were also looking strong on paper too. Oasis Property had some talented trail runners also, they initially asked me to be on their team but I later turned them down wanting to have the chance to run and train with my good friend Beth Cardelli in the No Roads Expeditions Team.

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Kokoda Challenge 2012 race report by Ewan Horsburgh

Ewan Horsburgh just ran the Kokoda Challenge and is a tough contender. He has won the Coast 2 Kosi and Coburg 24hr. He has just made it onto the Australian 24 Hour Team and it about to fly to Poland to represent his country in September. He is a dad a web designer and a husband. Ewan Horsbrugh has just notched up a team win at the Kokoda Trail in July.  Ewan is such a nice guy, and he has taken some time out of his busy routine to chat to me about Kokoda and his training techniques, nutrition and his up coming events.

 

 

Shona: The Kokoda Challenge sounds as tough. Just the word Kokoda represents sacrifice, pain, mate ship, courage and endurance. How tough was this event? Did it live up to it’s name?

Ewan Horsburgh: The Kokoda Challenge is a very tough and hilly event which covers 96km (Which is the actual distance of the Kokoda track) and crosses 12 creeks. There had been a lot of rain in the weeks leading up to the race so the creeks were full and the descents were very slippery with all the mud and clay.

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Race Report for Mount Solitary Ultra

The wind rattling the windows in Katoomba on the Saturday night of the Mount Solitary Ultra it sounded ominous for full mandatory kit for Sunday morning. I had only tried running with a pack on the weekend before for the Bush Capital ultramarathon and this additional weight was going to be a completely new experience. Needless to say I was quite nervous before the Mount Solitary Ultra because that run on the previous Sunday was my longest run ever and Mt Solitary
Mt Solitary was an unknown.

Mount Solitary Ultra

I knew I’d have to start conservatively and walk early up the hills. Running down the first few kms of the Mount Solitary Ultra was great fun and I started to relax and enjoy the morning. I slowed a bit on the single track being cautious because I couldn’t see where I was putting my feet and I’m not great at technical running.

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Outback Marathon 2012 With Jayne Andrews

Jayne Andrews ran the Outback Marathon 2012 she is one of my most committed PT clients for about a year now. After running a Team Event Coastrek 50km Palm Beach to Balmoral Beach in March 2012, she decided that she wanted to do the Outback Marathon at Uluru. It was mainly on a trail and sand so I really encouraged her to enter the event. We then worked out a training program. Jayne fought her way through injuries and illnesses. Yet she remained committed athlete. She always turned up to training no matter what. Jayne always completed her long runs. Only 4 days before the Outback Marathon she arrived at training at 5:45am after having gastro the day before and clearly sick as a dog with a fever and suffering from the Flu. I sent her home early from her PT session as she could barely manage a sit up. I was not sure if she was going to make the full distance of the Outback Marathon 42.2 Kms only 4 days later. Jayne showed her true sprit and surprised me. She ran a PB on a tough course with over 8 sand dunes to cross. Even with the Flu and all the sand dunes she managed a PB by 7 minutes. Well done Jayne. Jayne is an inspiration and I am so proud of her. Here is her race report.

Damn all those sand dunes

Outback Marathon 2012 Race Report

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