For the True Believers
It's race week, I honestly can't believe it's here, but also I don't think the reality of what I'm about to do has hit me yet, this edition is dedicated to everyone who believed in me.
I don’t know where I’m going from here, but I promise it won’t be boring.
David Bowie
One Final Pre-Kosci Earworm
In true style I’ll be taking this tune with me into the mountains on Friday. Although I plan on staying on my feet!
Given it Everything
I still remember it as if it was yesterday, I got the email telling me that entries had opened for Ultra Trail Kosciuszko. I sat on it for a few days, and then suddenly it was the middle of April and the distances that I wanted to do had sold out.
When I mentioned my interest in the 100 kilometre race to some friends, I was met with a mix of scepticism and outright disbelief. When I told my girlfriend about it her message was “I’d back you 100.”
I didn’t need approval from anyone else, if that was good enough, then it was going to be good enough. You see I’m used to the non-believers, I’ve lived with it my whole life, been underestimated by others.
If I was going to do this race, I was going to do it properly. During football season I averaged running 50 kilometres a week, sometimes backing up following a bruising match the day before, I was tactical in keeping a lot of my early stuff Zone 2 to help build my aerobic base, and leaving races till after I finished the season.
Lining up at races throughout this preparation I’ve felt the eyes of others on me. All wondering if I was going to be able to finish the race, and I could see in in their faces. One by one I turned them into believers.
Leg 4 Sri Chimnoy Canberra ✔
Bright 4 Peaks ✔
Canberra Times Half Marathon Fun Run ✔
Stromlo 30km (fast enough to qualify for 6 Foot Track without realising) ✔
One by one the non-believers have fallen. My training plan hasn’t involved incredibly long runs, I’ve been using a consistent approach that has allowed me to stay injury free, and recover quicker, which means that rather than get my fitness through the super long game, over time I’ve progressed myself to be able to run 100 kilometre weeks quite comfortably.
I’m currently on three days of not running, and can feel my body ready to jump out of my skin, it’s much better than I’ve felt at the end of any preparation for any race I’ve completed before.
I feel comfortable running at night as well, if you’re training for these races, my advice would be to get out at least once a week or fortnight, so you can understand the little intricacies of running in the dark with a head torch.
Go out on different surfaces as well. Steep terrain where it’s almost impossible to break into a jog, technical terrain where you have to really think about where your feet are going to land and how you run. Take in the easy terrain, so you can keep track of how your fitness is progressing, use the undulations, try and take advantage of absolutely everything, leave no stone unturned.
My last piece of advice would be run in all the conditions, I’ve tried to be varied in when I run so I don’t just get used to morning or night time running. This preparation has taken me through absolutely everything, from days where it started at minus 10 feels like temperature, to 19 days of rain here in Canberra in October, to 30 degree long runs in Queensland, I’ve given myself every opportunity to finish this race in four days time.
Focus on What you can Control
I couldn’t have asked for better race day conditions. Some people I know deep down will be dreading the fact that the top temperature might just peak into the double digits, but for me this is absolutely unreal.
But, at the end of the day you can’t control the weather and the best advice I’ve been given is to train in all conditions, so that when it comes to a day like Friday you just show up and give it a crack without worrying about anything else.
The other thing you can control is your nutrition and your game plan for the race.
This is what I’m taking to UTK:
25x Spring Gels Awesome Sauce
12x Maurten 100 Gel
500g of Trail Brew
3x Clif Block Chews
Big bag of Salt and Vinegar Chips
I learned a harsh lesson in March during Stromlo 50 about nutrition. I failed hard thinking that 2 litres of Powerade, and four gels across the course would get me home.
I finished that day in 8 hours and 25 minutes, despite going absolutely nuclear. Since then I’ve trained the house down, put the time and energy into my nutrition and know that I won’t be maing that mistake again.
I'll be rolling around in the 90g zone per hour, I'll also look to supplement my gels and flavour fatigue with salt and vinegar chips to mix it up and also aid station cheese and bacon rolls if I'm starting to feel peckish. I've trained and mixed all of these things together, so feeling confident it will sit me in the right zone.
Coca Cola when the going gets tough on the late shift. One thing that won't be in my pack POWERADE. It might work for some people but it's been an absolute killer for me. Gives me troubles like you wouldn't believe!
What are some of your ultra goodies that you love on the long run?
Training for the Week
Monday: Rest day with some yoga and a lot of foam rolling, particular focus here was on my ITB.
Tuesday: Easy run around my lake, only about 4.8 kilometres, just trying to eliminate any tripping or fatigue hazards.
Wednesday: Another rest day here, kept it nice and chilled, could really feel my body starting to get in the taper, I don’t know about anyone else, but I feel the taper is my body going through the healing process, so I can be more sore in the early stages of a taper than after a big training block.
Thursday: Elevate session with the MONA Fartlek, beat my distance from a couple of months ago by 100 metres so I was stoked, our last structured session for the year, I’m looking forward to progressing even further next year.
Friday: Easy five kilometre jog with eight minutes running and two minutes walking, just trying some game plan for UTK, ate a whole pizza prior to running!
Then an hour Rogaine with Jess P for Elevate’s Epic Christmas Party where we covered eight kilometres and got 23 of the 24 targets (but we were six minutes late), had an absolute ball and might consider this a long run option going forward.
Saturday: Worked an early shift, so took the day off trying to conserve energy, the pie is essentially baked, no point burning the edges.
Sunday: Day spent with Cassandra and then prepping my crew for their duties on Friday. Feeling confident and not overwhelmed by the challenge ahead.
Totals: 29.83 kilometres, 3 hours and 17 minutes, and 505 metres of elevation
Not too much to write home about this week, just kept it simple, made it a third of my biggest week and gave my legs a chance to recover from a huge prep. Two runs this week before the big dance.
A Spiritual Calling
The snow-capped peaks of Mt Kosciuszko have been a sacred place for more than a millennia. The mountain, known as Jagungal ‘Big Bogong’ to the traditional owners, is said to be home to the spirit of an ancient ancestor who watches over the land and its people.
According to one story, long ago, when the world was young, the great spirit of the mountain emerged from the earth and rose up into the sky. From there, he looked down upon the land and saw that it was filled with beauty and abundance. But he also saw that the people who lived there were not living in harmony with one another or with the land.
The spirit of the mountain was filled with sorrow and he decided to take action. He called upon the other spirits of the land to come together and help him create a new world where the people and the land could live in harmony.
The spirits gathered on the slopes of Mt Kosciuszko and, using their powerful magic, they created a great network of rivers and streams that flowed across the land. These waters brought life to the plants and animals, and provided the people with a source of nourishment and sustenance.
The spirit of the mountain also used his magic to create the kangaroo, the emu, and other animals that are now found throughout Australia. These creatures were a gift to the people, to help them survive and thrive in the new world that the spirits had created.
As the people began to live in harmony with the land, the spirit of the mountain looked down upon them with pride. He knew that his work was not yet done, but he was content in the knowledge that he had helped to create a world where the people and the land could live together in peace and harmony.
And to this day, the spirit of the mountain continues to watch over the land and its people, protecting them from harm, may this spirit guide me on my journey through the alpine region.
Thank You
No matter what happens later this week, I want to take now as the opportunity to thank everyone who has joined me on this journey.
To the people that religiously read Peak2Soon I hope it’s given you the courage to get out of your comfort zone, whether it be in running or every day life.
To my coach Shiree, you’ve been amazing and I wouldn’t be half the runner I am without your direct guidance, what you’ve taught me over the year is invaluable and you can’t put a price on it.
To the many people I’ve gone on runs with at different stages but in particular Lizzy and Murph, who when I was feeling shit about how I was going would always go out for a run, in particular Lizzy who did a lot of night running with me.
Thank you Britt for helping me nail down my nutrition plan, and giving me advice on how to improve my performance.
To my whole Elevate Family, you are all amazing people, but I want to single out The Lazy Glutes, Quad Squad and the Goats for helping me on this journey.
I found you at a time that I didn’t know I needed you and you've helped me form amazing friendships with people. thank you for convincing me to put my thoughts down on paper (or in the digital sense) I don't know where the blog goes from here, but I know this will be something special I can look back on, no matter what happens.Finally to my girlfriend Cassandra. Thank you for your patience, for allowing me to talk endlessly and mindlessly about trails, nutrition and my goals. You are the most selfless, and giving individual I’ve ever met, and I can’t wait to share Friday with you.
Once again I can’t thank you all enough, I’ll see you on the other side.
Got a bit excited and forgot to post how to follow me on race day:
https://live.utmb.world/kosciuszko/runners/1210
What are ya having for dinner the night before? 🥩 😂