The perfect pack for ultra-running
Farewell Salomon S-Lab Sense Ultra 3 Set vest pack. It is four years since we met, united in our purpose to run wilder trails. Today we are nearing the sad finale. The moment when one of us has been stretched just one too many times. Farewell Bestie – my Salomon S-Lab Sense Ultra 3 Set vestpack!
My Salomon S-Lab Sense Ultra 3 Set vest pack has accompanied me on so many missions that I cannot name them all. South Coast Track, Overland Track, Federation Peak, Frenchman’s Cap, Larapinta, Dolomitii Skyrace, Hong Kong Skyrace… together we have travelled far and wide in search of the favourite trails. Here is my Salomon S-Lab Sense Ultra 3 Set vestpacks’ resume:
South Coast Track Video Link: https://www.youtube.com/watch?v=IvxUA7STiX8&feature=youtu.be
Welcome Salomon S-Lab Sense Ultra 8 Set vestpack
Now approaching retirement, I have replaced this beloved friend with the Salomon S-Lab Sense Ultra 8 Set. I believe that the virtues of these Salomon S-Lab vestpacks are too often overlooked, with most people not realizing their capability of travelling the longer distances. I can absolutely promise you that your gear for long distances races, even the Ultra Trail Australia 100km, will fit into either the Salomon S-Lab Sense Ultra 5 Set or the Salomon S-Lab Sense Ultra 8 Set. Let me explain why these are my pick of the vestpacks on the market:
Performance of the Salomon S-Lab Sense Ultra 8 Set vest pack
Full or not, the Salomon S-Lab Sense Ultra 8 Set vestpack is extremely comfortable. Even when bulging with gear for a wickedly wild day on the trails, it does not wobble or feel uncomfortable on your back. I try to not overfill the feed sacks on the front as they are made of the stretchiest fabric and they can get a little wobbly if too full. Otherwise, the pack performs exceptionally. Here are some final tips:
We are moving slowly, large lumbering steps up towards the grey heavens. Rain pouring down in grey sheets, causing rivers to flow boldly down the path beneath our feet. Hoods on, hands tucked up inside the sleeves, we progress upwards until the terrain begins to level out. I love this place. The West Coast of Tasmania is as wild and rugged as you will find anywhere on the planet, and the Tyndall Ranges here are a dramatic representation of this wild beauty.
As we reach the top, the wind begins to buffet us backwards and the rain comes down as heavy as ever. Graham turns to me, a grey outline against a grey background.
“I should be miserable now!”
And yet we are not. This is the christening of our new The North Face Hyperair Goretex Jackets. We started with the hoods on, climbed over 1000m vertically, ran across the ridgeline and yet I am only mildly clammy beneath this single-layer of Goretex fabric. The idea behind these jackets is to create an incredibly permeable and yet fully waterproof jacket specifically for high-intensity activities such as this run we are doing up the Tyndall Ranges.
The jacket is fully seam-sealed, hooded and has a new Shake Dry technology which means that it permanently repels water to avoid moisture being held in the fabric of the jacket. Like water off a duck’s back! This jacket was designed for the Japanese trail running market where conditions are definitely at the epitome of wet and sweaty.
I have never had a jacket that has really, 100% kept me dry when the rain hammers and I am exercising intensely. And yet, after over 90 minutes running through this torrential rain event, I am still completely dry and only slightly clammy, albeit no more than normal when participating in such activities. We haven’t taken our hoods off at all and I am so surprised that I do not feel too hot or uncomfortable.
As we begin to make our way down, the rain slightly eases and I am able to observe that my jacket is beading. That is, the water sits like tiny little water droplets on the top of the fabric until I shake and it bounces off. By the time we have bounded and skipped our way down the track I realise that I am 100% dry again inside my jacket. Any sweat that I had produced on the uphill had evaporated completely whilst running back down! Incredible!
In summary, this groundbreaking new jacket by The North Face has been made for active endeavors in wet and cool conditions. The shake dry technology throws the water off beautifully and the single skin membrane means that no pit zips or ventilation zones are required. The jacket has a thin, slightly rubbery feel and comes in a super sleek dark grey coloring for both the men and women, with unique tailoring for the girls so we feel slightly special. There is so much attention to detail in this jacket, for even the detailing on the cuffs of this jacket, with their tailored shape over the hand, is amazing. There is a fully waterproof rear pocket for stowing your essential items too.
This is my absolute ideal rain jacket for trail running, cycling and lightweight missions. However, the thinner technology means that I would not be using it with more than a lighter vest pack on.
I have been slow to learn this golden rule but… having the right product really does mean that you can play wilder and with more confidence in the outdoors, even when the conditions appear against you. Put down the weather app, done The North Face Hyperair Goretex Jacket and get playing.
Shop The North Face Hyperair Goretex Jacket Men’s Style Here RRP: $350.00
Shop The North Face Hyperair Goretex Jacket Women’s Style Here RRP: $350.00
I really enjoyed my banter about health and balance on ABC Radio last night. After two years of coming to understand more about my own motivations, and having enjoyed working and sharing the journey with others, I feel confident speaking about this topic. I hope you enjoy the discussion.
Originally written and published in the Women's Outdoor Adventure Magazine Travel, Play, Live.
A red orb of sun rises over the expansive, glass-like ocean. Red shoes gripped to vast slabs of granite whose prominence rise into a sky speckled with clouds. The landscape is painted with the hue of dawn. Right now, right here, I am ticking off a meaningful mission. A skyline traverse of Freycinet’s Hazards Traverse. Out here I am my own athlete carrying the lessons from my elite running career in my vest pack, lessons fueling me with the knowledge that I can keep myself safe and content in this rugged terrain.
Balancing here on the edge of a shear drop into the ocean below me I feel poised between the lifecycle of the competitive athlete and the adventurous freespirit that I am beginning to identify with. To reach this position I had to navigate my own race, a warren of emotions, nagging internal chatter and external opportunities. The race lasted years. I would readily grab at the chances to race, and with it, the sponsorships and media engagements. At first this seemed to quiet my fear who whispered, ‘This might be your last chance…’
I have begun to realise that the more we begin to love something, and give it the attention it needs to grow, the more doorways will open. When we begin to master our craft, not only do we subconsciously begin to stretch towards further and more allusive doorways, but we also join the extended family of our craft. We meet friends, we chat, share stories, fuel on one another’s excitement. We race and receive brochures for the next. We are only limited by our own limits. Racing has become a global industry and with internet at our fingertips it is becoming easier and easier to find open doors beautifully carved with the with the announcement, ‘Opportunity!’
Despite these amazing opportunities, I began to realise that these opportunities were actually beginning to bring surmounting internal pressure and were clipping my wilder wings. The races and focus to preparation they required were stealing me away from wilder adventures, family time, Tasmanian hibernation and my creativity, all of which allows me to foster my truest self. Training became intimately tied to racing, rather than about being outside for the simple reason of loving being outside.
Over time I began to feel a dilution of my energy, a feeling of never fulfilling endeavors to my greatest potential, and a sensation of being constantly on the run… literally and in its non-literal sense. I began to miss both the quieter version of Hanny, the one that likes to snuggle up on the couch with a fascinating book and a massive mug of tea, as well as the adventurous free spirit that I find today on these rough granite slabs of Freycinet at day-break.
Today I am awakening to a realization that perhaps it is time to close a few doors? Can I confront my F.O.M.O (Fear of Missing Out) Syndrome, and in doing so, look at blazing my own trail along a ridgeline less travelled?
Closing doors, as opposed to opening them, has been exceptionally difficult for me as it evokes a fear and anxiety that I may miss that golden opportunity. We have been educated to think in this way, educated to ‘Seize the day!’. I get the beauty of this, truly I do. However, I am only just coming to the understanding that this doesn’t necessarily mean filling my life with every event or opportunity to the detriment of my own self-growth, creativity, values and freedom of spirit.
As I have begun to close doors, and in doing so learnt the art of saying, ‘not now’, a strength has boomed that flows into other arms of my life. The other day at work I was grappling with an incredibly difficult decision. Suspended in this process, I could sense a niggle of deep discomfort, a grumpy imp in my gut arguing, ‘Are you striving for long-term fulfilment or short-term satisfaction? Is this F.O.M.O playing out again?’ I would pause in my musings, shake my head and let out a sigh. My internal imp was most likely right. In a moment of self-absorption, my ego was overtaking my values. Removing F.O.M.O the decision became far simpler.
Leaving doors ajar
From my own experience, I just want to quietly caution that the open doorways to racing will always exist. This doesn’t necessarily mean that we should always take them, especially if we are on social media and suffering from a bout of F.O.M.O. For sure, races can be a joyful way of exploring some of our greatest potential, and for partaking in journeys alongside other brightly attired individuals, all feeding off one another to thrive. However, too many and we can begin to dilute our potential, partaking without racing, being there without experiencing, running rather than soaring. If we let ourselves, we can fall into the trap of frequently handing over our energy to a race, leaving our own creative spirit, valuable relationships and dreams to play runner-up.
Today I am learning to leave doorways ajar. This is me boldly saying ‘not now’. When it comes to racing, whilst I am currently not toeing the start lines, I still want to view myself as an athlete exploring for my version of excellence. I aim to live each day in a way that allows me to strive for my greatest potential, training in a way that fuels my ambitions but also with a gentility that enriches my soul. I want to strive when I can whilst rest before I must. I want to learn what nourishes me and to discover my guiding values so that my greatest dreams can evolve. From here I can look at the doorways left ajar. I can choose to either toe a start line or simply to scale peaks, traverse a skyline, shrug off the scratches, and bathe in the icy ocean at the conclusion.
Hanny’s Top 7 Tips for choosing races
• Only choose an event that makes your toes tingle. Try never to catch Fear of Missing Out Syndrome (F.O.M.O)
• Allow a minimum of 5 months between your main goals. That is, race less to race more. Ensure optimal preparation time between each event.
• Train consistently, not just for your race goals, but because you truly love the sensations and experiences being out there, every day brings to you.
• Never race injured
• Set goals for each race based on process not the outcome. Aim to come away enriched by the experience, not merely crossing a finish line.
• For every 10km you race at near maximal effort, allow 1 week for recovery.
• Ask yourself, ‘could there be an alternative adventure in this idea?’
Sometimes the concept of a race can plant a seed for an even wilder adventure!
Be brave. Find your feet. Find your own start line!
In the last weeks of my twenties, I can honesty testify that I thought nothing needed to change. I was a happy Tomboy, chasing dreams and living life as I had always done – a car cruising along the highway on automatic pilot. However, as I turned the corner into my thirties, I suddenly felt like I was confronted with an enormous junction, a confusion of dead-ends, back roads, and stop signs. It was overwhelming and I was afraid to look back to where I had come from for fear of what I may see. At the end of 2016, I wrote a reflection of this experience titled Planting My Feet. This piece was a very personal account of the journey I went on after I turned 30 and how I navigated this crossroads, discussing how I began working on ‘self’ to find greater purpose in my relationships, sport and career.
As I moved into 2017, my greatest intention, call it a new year’s resolution if you must, was to consolidate the positive experiences and hard work of 2016. I think I can honestly say that I have done so, and here is what I have learnt from this wild ride of the year just gone:
What has helped me to overcome this fear of failure has been to rewrite my definition of success, which has slowly become to ‘seek craftsmanship and strive for beauty’. And my modality for achieving this is, ‘be wilder, to play wilder, to perform wilder’. Gone are my days of butchering onwards, thinking more is better and rushing for outcomes. I now strive to find ways to feel more beautiful in my intentions, so that I experience more joy in my actions, so that I can, in turn, strive for mastery in the outcomes I aspire for. I believe that this has to be the order of priorities… Be, Play, Perform.
It is definitely easy to drift from the truth, sometimes slightly and other times wildly. This usually happens when Ego is winning the war and I find myself saying to myself, ‘She’ll be right…’ The most frequent example of this is when my body is pleading with me to be kind to it and instead Ego encourages me to battle on through. This has resulted in a few injuries, such as currently with my Achilles. Sometimes I find that the truth feels shameful, like realizing you are not as strong as you thought you were. And it can be uncomfortable, like admitting you were wrong in your judgment. Other times I find the truth confusing, especially in relationships. And sometimes, like when you stand alone on a remote peak, it is wildly exciting. What I have discovered, using wilder adventures and business as a method of discovery, is that to live truthfully is to live in the NOW. When I am in the moment, not thinking about my past or future, I am being honest with myself and finding positive outcomes. When I am in the NOW, there is little room for Ego who is forced to return to his corner, trunk between his legs. And amazingly, as he does, fear abates too.
2017 was beautiful, albeit busy. The highlights have definitely been:
With the new year now upon us, my intentions for 2018 are to:
I hope that you are also looking forward to a wholehearted year ahead! May it be the ride that you wish for.
I really appreciate all your continued support. If you haven't already done so, please check out:
Written by: Joonas Pääkkönen.
Reading Osho’s When the Shoe Fits, while having breakfast felt like a nice way to start my day off at a hotel in Tampere, Finland last July. It was time for the Junior World Orienteering Championships (JWOC), a busy week filled with competitions. Later that day, though, I only had one meeting scheduled on my calendar: an interview with Australian JWOC team manager Hanny Allston.
I have been fascinated by the mental aspects of endurance sports all my life, alongside with the Eastern traditions of inner work, including various forms of meditation. Interestingly, my conversation with Hanny turned out to cover many such topics.
At the lobby of a hotel located in a picturesque Finnish landscape, Allston, known to be the only non-European to ever medal at the World Orienteering Championships, sat down for a chat.
“Can I offer you a cup of coffee?”, asks Allston with a friendly Aussie intonation when I enter the lobby where we were to meet. She seems more than ready and happy to talk about her various endeavors.
I was all ears. I kept nodding while listening to her talk. It was obvious that running was not just a pastime for her. Neither was it just a competitive sport. She definitely had a deeper connection with running, with competing, with confronting herself, and with being alone in the wild. Alone in the wild for hours. Where nobody can find you.
She is now, among other things, a successful business woman. With her company Find Your Feet, a multi-faceted company specializing in tours as well as education and outdoor retail, she goes running with people like me and you, to some of the most spectacular places on the planet.
"...it’s lovely to win a gold medal but at the end of the day, I want be able to do this forever. Again, when we were talking about “Do I want to support this system in Australia in orienteering?”, my heart struggles with that question because my husband doesn’t orienteer, my life is in a state which is not an orienteering location and I have these opportunities to use my skills for both myself and for other people in other ways..."
... Read more by downloading the file below.
Joonas' is a freelance writer, an orienteering and running coach, a Taoist qigong instructor, and a Ph.D. student in telecommunications.
Joonas is available for contact via email:
I have to say, before I even start this review, that the Petzl Head Torch range is phenomenal and definitely comes with my highest recommendations. What makes these torches so awesome is the comfort of the housing and the fact that they do not bounce at all. This is an absolute must when you are playing on trails an any movement in the housing will create a disconcerting, unsteady beam of light.
Out of the entire range, I absolutely love my new beefy, brighter-than-car-headlights Petzl Nao+ and its less-bright but still ridiculously bright sister, the Petzl Reactik+ Reactive Head Torch. Graham and I own both of these two head torches. Technically, the Petzl Nao+ is mine, whilst Graham owns the smaller, less bright Petzl Reactik+ Reactive Head Torch. However, throughout the winter I used both as each has great advantages (and few disadvantages!).
This year, the Petzl Nao+ head torch underwent some updates. The most notable improvement was an increase in the maximum brightness of the torch, from 575 lumens to 700 lumens. I cannot begin to tell you how bright this is! You will honestly need to shield the torch with your hand when facing oncoming runners or traffic as it will blind them! That said, the torch is still reactive. What this means is that the torch has a sensor in it which monitors the reflection of light back onto you. This allows the torch to automatically dim the brightness when you are looking at something nearby, such as a map, sign or the trail at your feet, but then as soon as you look up the brightness intensifies into a 700-lumen beam again. This is just so, so good for picking up the definition of a trail, seeing the trail’s pathway off into the distance, and moving without hesitation over the terrain. Furthermore, the battery life has increased. If you have the torch on a constant 700-lumen beam, you can get 90 minutes of running out of it. However, it would be rare that you really need this brightness for a prolonged period. Instead, if you let the torch do its thing on the reactive setting, you can get a lot longer out of the battery life. On its dimmest 120-lumen setting, which is still super bright, you get a whopping 12 hours out of one battery charge, which takes approximately 6 hours to completely recharge.
COMPARISON TO THE PETZL REACTIK+ REACTIVE HEAD TORCH
The Petzl Reactik+ Reactive Head Torch is the baby sister to the Petzl Nao+. The biggest differences are in the construction and in the brightness. The Petzl Nao+ has the battery pack situated on the back of the head. There is where the power of the head torch is stored. Conversely, the Petzl Reactik+ Reactive’s is located within the front housing of the torch. This makes it far less bulky and much lighter in weight, albeit not as bright.
To summarize the main differences, here is a comparison table between the two:
In conclusion, I truly believe that either the Petzl Nao+ or the Petzl Reactik+ Reactive Head Torches are the best for athletes wishing to run or play harder and wilder on the trails. The brightness of the beams and the reactive nature of the head torches ensure that you never need to slow down or alter your activities. If you want brightness, go for the Petzl Nao+. If you want packability, then select the Reactik+ Reactive Head Torch.
I am a proud Tomboy. Always have been. Skirts, dresses and anything ‘girly’ were never, ever on my radar until just two years ago when I acquired a bright blue Salomon S-Lab Sense Skort. At this point, something inside me clicked! A switch was flicked and suddenly I was a proud chick, running playfully around the trails in a skirt. I loved the sensation of freedom from the skirt, with the super light fabrics bouncing and breezing as I bounded, darted, squelched and ducked along the trail.
When I heard that Salomon skorts were going to be hard to come by in Australia I was really, really concerned. My beloved Salomon S-Lab Sense Skort now has mud stains and has faded to a duck-egg blue. What was I going to do? So, it was with slight intrepidation that I decided to give the new Salomon S-Lab modular clothing system a go.
Salomon S-Lab Evolution
In 2017 Salomon made an interesting decision to overhaul their S-Lab shorts, skirts and skorts range. The new styling is actually a 3-piece modular construction, requiring the user to purchase an inner brief (boxer length or longer), and integrated belt (for hydration, fuel and stowage), and another short or skirt (in three lengths). Ideally, you choose what will work best of you in whatever combination you like.
What I look for in a Skort or Short
When I choose a short or skort, what I am really choosing is comfort, especially over the longer distances. I look for lightweight, decreased chances of chaffing and quick drying. That is really why I loved my old Salomon S-Lab Sense Skort. The comfort of this was really in its liner. I just loved the super stretchy, incredibly light-weight, great wicking fabric of this inner short. It was the ultimate in comfort.
I have never been much of a fan of compression garments as when I am running I feel that my muscles are crying out for blood flow and with it, oxygen and nutrients. Restricting this just doesn’t feel right for my body and makes my legs ache. The only time I use compression is on aircraft or recovery after a long, challenging day on my feet.
Trialling the new Salomon S-Lab 3-piece Modular Construction
Inner ShortIn Australia, we are only able to access the compressive Salomon S-Lab Exo Half Tight or the the Salomon S-Lab Support Half Tight. As mentioned above, I try to avoid compression garments and so chose to trial the Support Half Tight option. This inner garment is made from a very lightweight, stretchy fabric that doesn’t shift or move and provides excellent next-to-skin comfort. They also have two stash pockets for gels and other small accessories, such as car keys. I have to admit this is a very comfy option.
Outer Short or Skirt
The new Salomon S-Lab modular range was created to have three outer variations for the girls – a 3-inch short, a 6-inch short and a 4-inch skirt. The idea is that any of these garments can be worn over the inner half tights. Sadly, in Australia we have only been able to access the 3-inch short and the skirt which is of a similar length. That is, they are very short! However, I absolutely loved the fabric of these outer garments. Super stretchy, incredibly quick to dry and it literally felt like you were wearing nothing. My only hesitation is that they are REALLY short. One day I tried to wear the 3-inch short without the inner half-tight and I realized that this was a massive mistake. I just felt too exposed. I am sure that if we could access the 6-inch length short this would be much better for wearing in isolation, especially in hot climates.
So yep, both the short and skirt are very, very comfortable but definitely need to be worn over the Salomon S-Lab Support or Exo Half Tight.
Okay, so this is where I started to have struggles with this Salomon S-Lab Modular Constructions. The belt felt a little cumbersome for me. See, the integrated belt is designed to snap onto your chosen inner short or brief, and then nestle snuggly to your waist. The belt has four pockets distributed around the entire circumference, with two longer pockets across the front and back, and two smaller pockets on the hips. This allows you to carry plenty on you without a pack. This is seemingly a good idea except that I do not always want to be carrying things with me. What I loved about my old skort was the sense of freedom it provided. Pull it on, lightweight, simple, and out the door I could go. I do not really want to wear the belt unless I am going longer distances.
Therefore, I have begun to trial wearing the inner and outer shorts without the belt. This appears to work really well although judging by the narrow waistband on my outer shorts, I am not sure that they were designed to work in this fashion. Anyhow, I am getting away without the belt and it feels like the most comfortable daily-use option for me.
SUMMARYIn summary, irrespective of the price, I would recommend the new Salomon S-Lab clothing range. I definitely think it is an awesome option for ultra-distance, trail running races and there is a lot of value in the price point. I think it is a great start from Salomon but I would like to see where it continues to evolve too.
Admittedly, I still run amok in my old blue skort, I am just really hoping that they can bring back a S-Lab Sense Short into the mix, and to also provide a longer short or skirt option to us trail chicks here in Australia.
I’m lying on my back on a scratched, leather lounge, trying to block out the intrusive airport intercoms announcing the next departure. Two hours down and only three hours more to go till my flight home to Hobart. My brain is filled with jetlag and my previously clear thoughts have been replaced by a murkier mess. Somewhere between Finland and Melbourne self-doubt has crept into my grey matter, leaving me wondering one of the big questions in life, ‘Where does empowerment come from, both my own self-empowerment and the ability to influence others?’
Today I am returning from Finland where I was assisting the Australian Junior Orienteering Team with their preparations for their World Championships. Amongst the forests and lakes, I had felt my skills, academia and life experiences uniting to support each team member to perform wilder. I would start each day with an early morning explore, cruising along the lake’s edge, finding animal paths through the forest undergrowth. The lake was often mirror calm so after the run I would slip into the gleaming water. For one week, this was my shower. And after rewarming myself with two or three cups of tea, I can honestly say I was ready to empower anything, even the moose and giant slugs populating the forest! My team fondly nicknamed me ‘Nanny Hanny’ after the copious cups of tea I enjoyed as well as my early-to-bed habits. I am confident the nickname does not reflect me driving.
Interestingly, the word Empower actually has two meanings: To give (someone) the authority or power to do something; and, to make (someone) stronger and more confident, especially in controlling their life and claiming their rights. The origin of the word is slightly more complicated, with the ‘em’ thought to actually come from either the Old Frech or Latin word “en”, meaning “in”, “to look” or to “come”. This suggests a word derived from the Old French or Latin meanings of looking or coming for power. Today we see a hugely prolific use of the word, from personal development to business. It feels like everyone wants us to be empowered! So, how does this occur and who has the permission to influence me finding this inner power?
I believe we give ourselves permission to be empowered by someone when we gain a sense of their authenticity and self-connectedness. If I think back to those who have touched my life in ways that enabled me to achieve beyond what I had dared to dream alone. Max Cherry jumps to mind. At 80 years of age, bumbled under an old track suit and a tartan beret, it was his bellowing voice from his car whilst we ran alongside, his handshake at the start of training, his gentle hug when we ‘did good’, that taught me there is no such word as can’t and to see my talents in distance running. Jackie Feathweather nee Gallagher also helped to highlight the importance of vulnerability. One hell of a listener, she allowed openness, demanded honesty and coached me to strength as a marathon runner. Jeremy, with his bike shoes under the table, empowers me to seek authenticity in my own marrow. So many amazing individuals, all with authenticity visible bubbling from even the smallest of handshakes, nods or eye contact.
In Finland, the natural environment inspired me outdoors. Mornings in the sunshine, forest scarps stuck to my hair, mud spatters up my calves, this is where I connect strongest with myself. This is where I find inspiration and self-connectedness. And I took this empowered-self to the competition arenas where I truly believe I passed the empowerment through to these young athletes. I saw them begin to dream bigger and perform wilder, seeing physical, mental and emotional strength unite to create optimal performance.
As I boarded the first or many flights home I began conceptualizing an article on the beauty of empowerment. And yet here I am now, face up on an airport lounge questioning my ragged attempts to do so. I feel as stale and unexcited as the airport terminal itself. So, I do what I know best – rip open my bag, scrounge for my slightly stale smelling running attire, draw tight the laces of my shoes and go exploring.
To my great surprise Melbourne Airport has the most fabulous trail running on its doorsteps. Out past the smokers’ precinct, round behind McDonalds, down around the runway lighting, across a ditch and ‘pop’, into an open parkland I find myself. As the noise of the airport begins to fade and the evening light dapples through the open eucalypt forest with dancing grasslands beneath, I begin to shake my head. How can I possibly conceptualize empowerment from a stuffy, crowded airport lounge where alcohol and donuts are readily consumed? I run with my thoughts through an old gate, parallel with a fence line with more holes than wire and upwards towards open skies. Where does empowerment bubble up from? The realization comes to me as I summit a small hill and confront a 360-degree view of Melbourne and its outlying suburbs.
The process of empowering others is a reflection of our ability to empower ourselves. I choose the word process carefully because I believe that empowerment requires a slow building of trust, not just with the other person, but with yourself. Out on this hilltop with aircraft skimming overhead and rusty rays streaking across a darkening sky I feel inner strength and confidence returning. I am breaking the norm, escaping the concrete and in turn empowering myself. A quick decision to do something that makes me feel good about myself has switched me from moping mess to excitable adventurer. I could have had another cup of tea, or indulged in some smarties (my traveler’s Achilles heal). I could have opened my laptop and tried to strategically think my way out of my muddle. But this simple act of inspiration has replaced the negatives with positives, the internal critique with a gentler voice of compassion, and restlessness with excitement. I feel like racing back to the airport to grab my husband Graham and drag him out here with me to experience this too. And therein lies empowerment. Au natural, bubbling up deep from within.
I guess the moral of this muddled story is that we cannot empower others unless we first empower ourselves. This empowerment comes from taking daily actions, (as well as perhaps the occasional big F$%k-Off adventure!) that inspires you. Recently, I have tried to focus on the small things that uplift me, from a plant-based diet to early nights, time camping under the stars, and my mini-morning missions before opening my laptop. I also find creativity, fostering rich friendships, and self-nurturing also stimulate richer thoughts of authenticity. With guidance, I have spent time thinking more consciously about my values and reflecting on these in my journaling. I have also launched my Find Your Feet Podcast because I love the act of learning from others and the act of freely sharing this with our broader community. All these little things add up!
When I first started Find Your Feet back in 2009 I was simply trying to find my own feet. I had fallen out of love with my running and had let my health tip into the unhealthy, ‘underweight athlete’ zone. However, I was super eager to help other adults fall in love with the sport of running and meet new friends at the same time, using both running groups and life coaching as my means to do so. After around six months one of my regular clients and someone that I am now proud to consider a friend pulled me aside – ‘Hanny, you have the potential to give us all a beautiful this gift. But if all we see is someone who doesn’t nurture themselves then we will never be able to truly appreciate the gift you are trying to give us’. After all these years I finally, truly understand his words of wisdom – empower yourself to empower others.
Look backwards to where we have come. We are anonymous. No one knows our pathway more than they know our future. A sodden trail leading upwards, substituting the sparse understory of the lower forest for a non-existent canopy. Frozen, white fingers mimicking the silent stags guarding the history of this forest. Tarkine. Our Tarkine.
The buttons of the Buttongrass dance a silent tango, intimate and yet rarely touching. That’s where we belong… intimately a part of Tarkine’s waltz. Observing without touching, admiring without desiring. Tarkine. Our Tarkine.
Opposites attract. Light rain feeds the vegetation whilst we shrug deeper into our jackets. Grey undergrowth to grey skies on grey alpine soils. Red raincoats a reminder of our differences. Tarkine. Our Tarkine.
Roads dug through deep culverts, winding us from one sensory overload to another. A white bridge spanning a rusted river, jade moss clinging to its edges like the silvery mist clinging to the ridgelines. Once again, we look to the white stags spreading their fingers towards an inconspicuous sky. If we could take flight like the Currawongs we wouldn’t need the roads. Tarkine. Our Tarkine.
Her peat soils hide her wealth. Gold, tin, iron and more. She produces beauty so heightened we often rip off her surface to expose her emotions. Inevitably she will bleed her pain into the surrounding waterways as slurry is dug from her heart, feeding outside investments. Tarkine. Our wounded Tarkine.
She cannot hide. Vast Myrtles a true giveaway of her affluence. She cannot escape. Let her beauty not face the fate of the Thylacine and Tarkine people. Tarkine. Our trapped Tarkine.
Flick off the leech, swat the marsh fly, wave away the mosquito and wash the mud off down spinning drains. We barely belong here but we are Tarkine’s caretakers. Stave off those bearing down on our Tarkine! Wave them away like an insect. Tarkine. Our Tarkine.
If we can learn to run we can learn to say no. Say no to her helplessness.
If we can learn to speak we can learn to say yes. Say yes to her protection.
Without a voice, she needs our help. Stand up for her freedom like we avidly protect our own.
Tarkine. Let her become your Tarkine.
How much of an endurance challenge is mental or physical? I have always been at a lost for an appropriate response and grabbing at random numbers. Seventy percent physical? Forty percent mental? Or should this be fifty-fifty? Or… Just days away from the my first 100km trail running event I can now respond with more conviction. Breaking down any endurance challenge into only mental and physical components is over simplified. Right now I can testify that there is a huge emotional element to endurance performance too and I believe that we often overlook the incredible power that our emotions hold over us. This begs the question - are we putting enough emphasis on emotional intelligence as we strive to succeed in endurance challenges?
But what is success when it comes to endurance? For me now, success defines my willingness to sit on the edge, to lean in to the discomfort that is inevitable and to accept whatever the outcome is. Conversely, to fail is not a failure to reach the summit, but to shy away from this discomfort and seek an easier way out. Therefore, success is not a result that I find on the finish line but rather an experience I undertake during the journey to the summit.
So what stops us from perching on the edge of our comfort zone? I see this ‘edge’ as the point at which success and failure merge and where some of our greatest self-growth occurs? As I prepare for tomorrow’s daunting 100km run, undeniably what has me begging to step back from this edge is fear. For me, fear normally kicks in during the last few weeks as the big day approaches. It replaces my sense of control and focus, leaving me filled with self-doubt and the inevitable question, ‘why on earth am I doing this??!’
During a recent Find Your Feet Podcast episode with Dr Clive Stack, we found ourselves discussing the concept of fear, especially in relation to my impending run at Ultra Trail Australia. Dr Stack has devoted his expertise to researching human emotions and the purposes these serve. He has come to believe that fear highlights a moment when things are about to change for the better and that instead of running from fear we should lean into these moments, finding courage to strive for another week, day, hour or even minute until we finally break through to the other side where empowerment, personal growth and success lie. So, when intimidation has us withdrawing into ourselves and self-doubt wakes us at 5am in the morning… that is when we must disregard our fear and crawl to the edge. In this moment of self-doubt we need to have faith to lean in.
I think too often we set a goal and then focus on our physical and occasionally our mental preparedness. But I firmly believe we need uncomfortable experiences to foster emotional resilience. Emotional preparedness comes from experiences that hold us in a space beyond our comfort zone. I find my greatest strength when I am active outdoors in a foreign location or immersed in the elements. During the depths of my 100km, when the sun sets and I am alone on the course, I know that I will not be relying so much on my physical fitness, but rather I will be drawing strength from past adventures and the tougher moments in life that I have experienced.
As we strive for new summits, I implore us all to begin acknowledging the presence of our emotions and the role they play as we near ‘the edge’. If we are able to accept their involvement then we will be less surprised as emotions emerge, especially during those critical last weeks or when we are digging deep on ‘summit day’. If you are experiencing fear, hold tight for another day, hour or even minute. For things are about to change for the better. Back yourself. Trust yourself. Take faith in your preparation but especially in the moments when you have been physically, mentally & emotionally challenged.
In summary, I truly believe that fear and emotional turmoil will be intricately involved in any preparation when we strive towards new summits. After all, we seek these hefty challenges as an opportunity to grow, learn and frighten ourselves a little. I know that my 100km run through the Blue Mountains tomorrow will be an intricate blend of physical, mental and emotional resilience. And if that fails me, then perhaps it will become a spiritual experience as I pray to the gods for the finish line!
Listen to Dr Clive Stack on the Find Your Feet Podcast:
It was 3pm in the afternoon and I found myself lying on my single wooden bed atop rough wooden floors in the hostel. I rarely lie down in the middle of the afternoon but I found that it is what you sometimes need when you are so emotionally challenged by your environment. Graham and I visited Nepal for the first time, there to hand out running shoes to the children and villagers living in Batase, some 35km outside of Kathmandu over imposing mountain foothills. This assortment of secondhand shoes had been collected by members of our Find Your Feet community and it was an honour to deliver them to the village.
On embarking on this trip I had a vision of mountains, monasteries, prayer flags and wild spaces. I guess that is the Nepal we see clearly in the photographs and yes, it is there for sure. In fact, we spent two nights living in a Buddhist monastery rarely visited by Western travellers. From here we ran into the national parks protected by the Nepalese army, ducked beneath prayer flags stretching across the trail, and even encountered a leopard. But the real Nepal, the one where most people live, is either in Kathmandu or in the outlying villages perched on the sides of the foothills. In Kathmandu the air pollution and dust rising off the congested untarmaced roads is so heavy that I found myself wrapping a scarf over my nose and mouth. It is so hard to think clearly about the imposing Stupa in front of you when you are finding it hard to breathe. Furthermore, the destruction of the earthquake that struck the region just two years previously is still hugely apparent, with cracks extending down buildings and rubble piled amongst the rubbish-strewn sidewalks. Further out into the countryside and the air becomes cleaner. However, the rubbish strewn through the beautiful national parks and farmlands hurt my heart. Added to this were buildings after buildings, and thus livelihoods after livelihoods, destroyed by the earthquake.
Over the course of the week, we ran and hiked through national parks and villages, experiencing a side to Nepal mostly overlooked by most Western travellers to this country. Then at night we would return to Batase and eat with the local children living in this hostel, children who had left their homes as orphans or as ‘one-too-many’ in their families. Dinner was cooked on an open fire in a corrugated iron shed, built as a replacement to the original stone and thatch buildings that crumpled with the tremors of mighty earthquakes. We would eat standing outside under the stars or with a light mizzly rain falling, chatting to fellow travellers or volunteers working in the village whilst the children babbled away over their rice & dhal inside the tin shed.
The children and villagers of Batase are blessed. Whilst life is tough it could be a whole lot tougher. They have people like us with prosperity who care for them. They have shelter and livelihoods and prospects. They can receive some form of education. However, many in the surrounding villages and towns are not so lucky. That is the hardest part and why I closed my eyes at 3pm on my single bed to ‘comprehend’.
Whilst our trip to Nepal raised the question of ‘How can we do more?’, it also made me realise that we need to really, really appreciate and protect what we have here in Tasmania and Australia. We need to stand proud of our natural landscapes and make sure that we protect them with fierce determination. What we have here in Australia is unique but it will need all the help that we can provide to ensure it remains beautiful for our children, and their children and every living species that relies on it.
Here is a further reflection of what we travelled with to help you with packing for your own third-world travels. Please note, Graham and I were able to avoid all sickness despite not drinking one bottle of bottled water. Instead, we used the Cambelbak All Clear UV Purifier which lasted the entire time on one USB charge. We also took our jetboil and our own utensils so that we didn’t have to risk picking up germs from communal kitchen arrangements. Finally, we avoided eating anything fresh and all meat products. The only fresh food we had in our time in Nepal were bananas which are safer to eat due to their skins.
What I wouldn’t leave Australia without:
What wasn’t essential but I was stoked to have with me:
Foods to avoid sickness:
What we ate lots of:
Further tips for not getting sick
I have been testing the new Salomon S-Lab Sense Ultra 8 Set trail running vest pack for the past few months in the anticipation of using it for the Ultra Trail Australia 100km. Whilst I know this will be a challenge, I now believe that the Salomon S-Lab Sense Ultra 8 Set trail running vest pack is capable of carrying the mandatory gear requirements.
Absolute credit to Salomon for creating such a lightweight pack capable of going the long haul. I have used this pack for long missions, training runs and hopefully soon a race. The absolute benefits are:
I have to admit, whilst this pack is pretty awesome, I still do not love this version of Salomon’s S-Lab vest pack series quite as much as my original Salomon S-Lab Sense Ultra Set vest pack which I reviewed in 2016. Whilst definitely not deal breakers for me, my small negatives are:
So, in summary, I am satisfied to recommend the Salomon S-Lab Sense Ultra 8 Set vest pack, especially to athletes who want an allrounder pack capable of going up to the longer distances. This pack will suit you if you:
Finding a shoe that will meet most of our requirements as a trail runner is really difficult. Not only do races throw multiple challenges at us - single tracks, rougher terrain, roads - so too does the weather! What happens when the rocks get slippery or the scale of muddiness increases? Then of course we all partake in training or ‘missioning’. Whilst I enjoy the freedom of the trails on my daily jaunts, there are times when I find myself cruising the roads and footpaths too, be it for recovery, long runs, speed or access to new trails.
Asking one shoe to do all this for us is quite a challenge! However, I honestly believe that the all new Salomon SLAB Sense Ultra trail running shoe gets damn close to achieving this for me. Details and technical specs is not my strength so here is my ‘layman's' review of this shoe.
Typically, Salomon has produced many shoes for ‘European feet’ - longer & narrower. However, the new Salomon SLAB Sense Ultra trail running shoes have a broader toe box, whilst still maintaining the glove-like fit around the mid foot & heel. Even though I have the SLAB blessing of narrow feet, I love the feeling of allowing my forefoot & toes to spread out as I am sure it helps me with stability & propulsion. Do you have a slightly wider foot? I believe this shoe could be good fit for you.
Wow, this is a huge change! Whilst I enjoy my other SLAB shoes, especially my Salomon SLAB Sense 6s and Salomon SLAB Speeds, I had often found myself craving a more cushioned shoe for the longer distances or harder surfaces. The new cushioning in these Salomon SLAB Sense Ultra trail running shoes is COMPLETELY DIFFERENT! This morning I took them for a spin on a longer, faster road run and they rivalled my road shoes. So, if you have also had this concern with Salomon shoes in the past, you will be nicely surprised by the plush cushioning of the new Salomon SLAB Sense Ultra trail running shoes.
Heel to Toe Drop
Most of Salomon’s SLAB shoes have either been quite minimal (your heel is only 4mm higher than your forefoot) or heavier on the drop (your heel is at least 10mm higher than your forefoot). I love the feeling of running wildly amok in a low profile, minimal shoe but my legs do begin to hate me after a longer period of time, especially if I am not running on diverse, uneven terrain. The Salomon SLAB Sense Ultra trail running shoes are an 8mm drop. Whilst this may sound higher, I can honestly say that it doesn't feel like you are too far away from the ground. I find that I am still getting responsiveness back from the ground but am loving having a little bit more support from my shoe.
Protection from shapely rocks hasn't ever really been a concern of mine but I have to admit that I currently have a bruised nerve in my foot from a hard jab from the trail. I am enjoying having the rock plate under the balls of my feet to protect me from such items. This combined with the extra cushioning is helping to settle the discomfort in my foot.
It is early days but I have already been pretty hard on my new pair of Salomon SLAB Sense Ultra trail running shoes. We started our relationship together on the granite of Freycinet and then headed for some missions amongst the Dolerite peaks of Cradle Mountain. Since then we have done plenty of road, fire-trail, single track and vertical mileage on Mt Wellington. So far so good!
The upper fabric of this shoe is still highly breathable. I am sure it won’t be quite as tough as the sturdy uppers of my more aggressive trail shoes but as per the above statement, so far so good!
A shoe has to look good. I am not a girly girl but who doesn’t ask themselves the question, ‘Does this shoe look good?’ In the traditional black and red colour-way of Salomon… I love them.
My Final Say
These are my ideal shoes for quantity training and also the mid to longer trail races. I am just so stoked to have a shoe that protects my feet and legs on both the easier terrain and the gnarly stuff too. They have been a popular seller at Find Your Feet, especially with individuals lining up for the 25km to 100km distances. The most common comment I receive is, ‘I love the cushioning!’ This is not something we have heard often when runners describe their experience with Salomon SLAB. I think the Salomon SLAB Sense Ultra trail running shoe will be a winner with many trail enthusiasts!
This year I hit the big 30. I had really been looking forward to this milestone in my life. On the day I turned thirty, I stood atop the final summit of my ‘30 peaks in the year before I turn 30’ challenge. Whilst it had come down to the wire, I felt wind-chapped & glowing from the inside out. That was until injury hit and I took a visit to my GP.
I walked into her sparsely furnished consulting room in urban Hobart with a few concerns. Mainly girl stuff. I expected a stethoscope, perhaps a poke and a prod and in the worst case a jab to steal some blood. What I didn’t expect was for her to quietly look me up and down, tuck back her hair and say earnestly, ‘Hanny, I think you need to embrace your femininity’.
Ninety dollars poorer and none-the-wiser, I sat in front of Dr Google. What is femininity and what relevance could this possibly have for this 30-year-old tomboy with a phobia for dresses and lipstick?
For a few days, Dr Google became my morning reading and I studied the topic religiously. I learnt that we are all a unique blend of masculine and feminine traits. Our masculine traits are related to strength, independence, stability, focus, competition and self-confidence. Our feminine traits are related to empathy, compassion, sensuality, nurturing, patience, loving and living with ‘flow’. Males can display greater feminine traits and women may express more masculine traits, neither or which are right or wrong.
The more I learnt, the more pressured I felt. I must become more feminine! The harder I tried to be feminine, the more I resented the skirt I was wearing.
I never found what I was looking for from Dr Google but I have through honest self reflection and inner work found some answers. Nothing can prepare you for the discomforts of looking deep inside yourself and pulling apart your personal assumptions, barriers, rules and truths. I enlisted the support of a performance psychologist to ask the difficult questions you are never really prepared to ask yourself. After a few sessions I was still grappling with the concept of finding femininity. I had somehow evaded the most difficult questions until one day we journeyed into foreign territory.
‘What do you do for self-compassion?’ he enquired with that intense focus that makes you squirm. ‘I had a massage last night,’ I mumbled in reply, grateful for this worthy evidence of my self-com- passion practice. After a few minutes silence he replied, ‘For self-compassion or physical recovery?’
That was my possum-stuck-in-car headlight’s moment. My wake up call not to sit on the road and play chicken with the truck roaring towards you. A truck carrying a whole load of.......femininity.
As I was paying the bill for this perplexing session, he quietly drove the nail into my understanding, ‘Hanny, femininity is not just about wearing dresses’.
It was days later on my frosty Mt Wellington, solo run and scrunching my thermal around my frozen fingers that I found enlightenment. The lone burrawong’s chorus cut through the sharp cries of the yellow-tailed Black Cockatoos. Light was dancing off the water as it gushed through healthy streams. Whilst fatigue had plagued me when I laced my running shoes, I eased back the effort and became acutely aware that my stunning surroundings were leading me into a state of flow. I felt like I could run forever! And therein lay my first true awareness of femininity – self compassion, sensuality and living with flow. Femininity felt amazing!
Through a lifetime of athletic & academic practice and a hobby farm upbringing, the tomboy has lived strong inside me. The masculine traits of goal setting, competitiveness, independence and pushing through when ‘the going gets tough’ have strongly dominated my persona. These traits were reflected in my daily routines, exercise habits, nutrition and meal preparation, business, athletic racing style and even the way I showed Iove as a fiancée, daughter, sister and friend.
But I have breasts. And when a family member hurts, I want to wrap them in a bundle of compassion. I love to listen and believe empathy is one of my stronger virtues. I find peacefulness when I am in nature and my greatest creativity when I don’t force it. These are some of my many feminine qualities.
My GP sent me away to ‘embrace my femininity’, not ‘be more feminine’. I don’t have to wear a dress or apply lipstick. I just need to love being me, a unique mix of ferocious tomboy, compassionate sister, fun loving fiancée, empathetic friend and loving daughter. I am a young woman just learning about self-compassion and embarking on a long pilgrimage towards womanhood.
If you too are struggling with femininity and if this notion also feels foreign to you, here are my words of advice. Stop trying and start with self-compassion. I have found the easiest place to find my femininity is outdoors on a mountain trail, with the wind in my face. Where will your femininity take you?
Sometimes you reach a point where you know some things need to change. In February 2016 I realised that it was time to audit my life after experiencing the devastation of raging fires in northern Tasmania’s Wilderness World Heritage Area, a back injury and turning 30 years old. I started journalling my thoughts and actions, quickly realising that I felt completely unharmonious between my intentions and actions. Furthermore, I knew that my body wasn’t healthy. I looked fit and was running strongly on paper, but underneath this there were old habits that were holding me back. Crunch point.
Today I want to share the 11 steps that I have taken so far to re-find my feet:
1. Beginning the ‘Internal Work’When I visited a new doctor at the start of the year she looked me up & down and said, ‘Hanny, you need to find your femininity’. I had not a clue what she meant but when I was handed the name of a performance psychologist in town I new she must be serious. For sure, I was experiencing a nasty back injury & was feeling a little directionless but by no means did I really feel I needed to ‘chat’. However, when I began to audit my life I realised there were (and always will be) a number of areas for self-improvement. At this time these included: a lack of feminine hormones; a constant need to be busy; quick to react to stress; physical niggles; adapting to a growing leadership role in my business; increasingly large sporting goals; and a concern about nourishing nutrition (or lack thereof).
This year, I have worked with Jeremy, a performance psychologist, on my ‘internal self’. It has been one of the more difficult and yet rewarding experiences I have ever had. It has opened my eyes to the extraordinary power of our minds, emotions and actions stemming from deeper, mindful intentions & values. I have found greater purpose in my relationships, running, and business, as well as an understanding of femininity & self-compassion. And this journey is just beginning…
2. Loving the ‘External Self’As I started the ‘internal work’, I realised that I was often neglecting my ‘external self’. In fact, I almost felt disassociated from my body. One day, Jeremy asked me what I did for self-compassion. I racked my brains before proudly jumping to the notion of massage. “I get massages!’ He looked me squarely in the eyes and replied, ‘for self-compassion or for recovery from training & sport?’ I had never realised there was a difference.
Though self-exploration and monitoring my actions I am slowly developing an awareness that self-compassion starts with accepting who I am and how I look & feel. I started by exploring small ways to nurture myself. Here are some of the actions I have taken, although I know there are many more to foster:
3. Learning through listeningI love to learn but was becoming frustrated that I wasn’t investing in formal learning. Through the encouragement of my friends I began exploring the beautiful world of podcasts. I was hooked! And because I loved listening to podcasts so much I began exploring ways to have more time to listen to podcasts. This lead to getting back on the bike, running more on my own and using rare times in the car to unwind with a great episode playing. Learning doesn’t need to be formal and what I am learning through other peoples’ stories has not only increased my motivation but also made me feel more connected to society. I am now in the process of launching my own podcast through which I hope to share my community’s stories. I honestly believe stories are the gold through which we can learn to enrich our own lives. Here are my current favourite podcast series:
4. Understanding through writingI wish I could find more time for writing but journaling has become the key to unlocking my understanding. When my head is full or I feel like I am becoming stale, I pick up a pen and start writing. I am always amazed at what my mind has stored up that I was unaware of, and the insights that I shed when I write without judgment. Don’t get me wrong, there is also a lot of garbage that gets written too! Writing allows your mind to let go of the unnecessary thoughts, release subconscious mulling, and then act on the ideas that spark your imagination, creativity & passion.
5. Acceptance through meditationWow, never thought I would admit that I love to meditate! I started in this world with a need to relax. Using free YouTube videos & the encouragement from Jeremy, I started practicing whole-body relaxation before I went to sleep. This certainly enhanced the quality of my sleep but I also found that I had a clearer mind the next morning. From here I began to explore more and more YouTube videos: Guided meditation; Chakra Meditation; Hypnosis etc. It really is an interesting world. I try to put thoughts of religious association aside and just observe what happens when you willingly have a go. I have also begun practicing self-guided meditation, especially when I am lying quietly in bed at night.
6. Plant-Powered NutritionI also never thought that I would admit to exploring a 100% plant-based diet. I have been a vegetarian for 17 years now with the occasional salt & pepper calamari in there, but I honestly have never enjoyed any form of animal meat or fish. When I audited my life I realised that I had some shockingly unbalanced habits when it came to diet and I know these have stemmed from struggles with disordered & restrictive eating in my blacker past. These included an absolute love affair with cheese. Whilst I was eating enough in an energy sense, I didn’t feel good. I felt heavy after lunch and the skin on the back of my arms and legs were covered in Keratosis, a dry skin condition that looked like a constant bout of goose bumps caused by excessive keratin build up. The more I researched, the more I was pointed to the ill-effects of dairy and how it can cause Keratosis. Furthermore, I knew that my mother is lactose intolerant.
Removing dairy from my diet has changed everything! Not only has the Keratosis almost completely disappeared but my mind is clearer, my moods are more constant, my hormonal cycle is regular for the first time ever and I feel energised beyond measure. It has also opened up a whole new plethora of amazing foods that I have barely experienced and a need to be more creative with preparing meals. None of it has been hard, but rather it has just required a willingness to shift my thinking and crack some old habits.
7. Simplifying StuffThe flow on of changing my diet and removing toxins from my lifestyle lead to a realisation that I have a lot of ‘stuff’. I am just beginning to think about how I can master the art of living simpler. I would love to set a radical goal of spending at least one night a week in our van for the entire summer (and maybe winter too!). I am also about to embark on a big ‘culling’ session around home. When I do need to buy something, I will be looking for lasting quality and where & how it was made, rather than the price. Buy once.
8. Intention & Values not GoalsI no longer have strict goals and for now I am not planning any races. When I started feeling richer in other areas of my life I found that the drive to set goals had diminished. I am not saying the need for goals is gone completely, but perhaps setting goals had been a way to plug holes in a leaky lifestyle? I now feel filled with purpose and a motivation to just live & be wilder. I am driven by intentions that bubble up from a deeper place within me. And because of this I am playing… hard! I don’t think I have every felt so fit and I have big dreams that I am working towards. That is far more exciting for now than any goal I could set myself.
9. Learning the Art of PresenceI am a shocker for trying to plan, plan, plan. But isn’t there a saying, ‘life is what happens to you when you are busy making other plans’? That was me in a nutshell. I am now trying to not get too far ahead of myself because I also think my planning brain kicked in when I was fearful, nervous or struggling to slow down. I also read The Power of Now by Eckhart Tolle. Whilst heavy and often a little too ‘out there’ for me, I found the concept of intentionally trying to be present in what I am doing highly invigorating. When I am on a run I am on a run. When I am listening to a podcast I am listening to a podcast. When I am making a cup of tea I am focusing on this task. When it is time to go to bed I am literally going to bed to rest. Being more present has reduced stress and increased space in my life for creativity & enjoyment.
10. Recognising the importance of PatienceNot my greatest strength! It was Jeremy who said to me, ‘Han, I think you need to learn the art of patience’. With all this energy and enthusiasm I am constantly looking for how I can give back more and more. But Rome was not built in a day, nor are dreams, or health, or lives. Patience may end up being my most difficult obstacle. Lucky I like a challenge!
11. Measuring health by the health of my hormonesThis is a personal note to end on but a lack of regular menstrual cycles has been my biggest fear in life. I had seen so many specialists and been put on so many supplements and drugs over the years to solve this issue. However, the deep internal work, the decluttering, the planting my feet in nutrition that nurtures… this has been what has allowed my body to embrace its femininity. I have learnt that the greatest measure of my body’s own health is the health of my hormones. So, over medals, business, records and more, I think finding health in my hormones is the accomplishment I am most proud of in 2016.
For 2017 I am setting my intention to consolidate 2016. I want to learn more and find routines in what I embarked on this year. Underlying this is a desire to ‘Be Wilder’ - in my actions, intentions and thoughts. Getting uncomfortable every now and then will be at the heart of this too.
It is with great excitement that I wish you all a wonderful start to 2017 and I hope that this coming year can provide an opportunity for you to find health, vitality & wild adventures too.
I didn’t really need a watch. I had always loved my Suunto Ambit 3 Sport GPS watch and it had become a trusted companion on all my trail running adventures. But when the all new Suunto Spartan Ultra Limited Edition Copper GPS watch landed in our Find Your Feet store, all self restraint failed.
See, the thing is, I don’t think there are many GPS watches out there that look this nice! The first night I brought my new Suunto Spartan Limited Edition Copper watch home I happened to be going to a very formal cocktail function. First a sneaky run, then a quick shower and out the door I whizzed, hair mostly done and yes, in a dress! I didn’t get one comment on my dress or the fact that you never, ever see me in high heels. Rather I received a multitude of compliments on… my watch! The contrast of the copper trim and black casing just looks super eye catching and fitted into the jazzy evening.
The new Suunto Spartan watches are really sleek and streamlined. The GPS unit is now built into the watch rather than on the strap, an especially big perk for us girls with smaller wrists. This was perhaps the biggest criticism with the Suunto Ambit Collection and the reason why I never could comfortably sleep with my Suunto Ambit3 Sport at night. The relocated GPS is also one reason why the Spartan doesn’t look like a sports watch. For sure, the watch face is large but ‘big is in’ and I find this makes the digital display much easier to read when I am moving, especially over technical terrain or at speed. And if you have any concerns about the watch being big AND heavy, I can easily calm these concerns. The watch is heaps lighter than my older Suunto Ambit3 Sport.
What I also loved about the new Suunto Spartan Watches is that you can adjust the face. Need a second hand? No problem. Prefer a digital display? Too easy! But please don’t get me wrong… this is NOT A GIRLY WATCH! The other day my watch went missing and was finally relocated on Graham’s wrist.
My greatest hesitation when I heard Suunto were bringing out touch screen watches was functionality. A long time ago I had used a Garmin GPS watch with a touch screen and it was a nightmare, not too dissimilar to when you try to use an iPhone with wet, sweaty fingers. But technology has changed a lot and the watch responds to sweaty or damp fingers very easily. You can also opt to use the buttons over the touch screen technology any time.
When it comes to accuracy, I know that the Suunto Spartan GPS watches have copped some criticism. But, to be honest, I have not had any issues. For sure, I am not the most tech savvy person on the planet, nor the most meticulous about keeping records. But I can guarantee that this morning’s interval session felt tough and my Spartan watch agreed! I love that if you ensure your personal data is accurate, the watch can determine how much recovery you require from a session. And if you do not listen to its wise advice (for instance I am told by my Suunto watch that I need around 38hrs recovery from this morning’s harder session) then it will keep accumulating recovery after each session. I think I am up to about 45hrs of recovery from this week’s training. This feels pretty accurate. Today I am weary but once rested I know that by Saturday morning I will be raring to go again.
The other criticism that I have heard about the new Suunto Spartan watch collection relates to the accuracy of the altitude recorders. I can confidently say that mine has been excellent and far more accurate than my Suunto Ambit 3 Sport watch which could be anywhere from 100-400m vertically out after a longer run. With the Suunto Spartans, you can also choose to swap between a compass and barometeric altitude recorder to suit your needs. To be honest I haven’t done this but it is interesting to know that the watch can allow this functionality.
The other thing I am loving about my Spartan Ultra GPS watch is the battery life. My old Suunto Ambit3 Sport was great for what I needed at the time (it had up to 10hrs battery life) but now that I am venturing further afield my watch can continue to be my companion. The Spartan Ultra watches have up to 20hrs battery life on the most accurate 1 sec GPS recorder. Don’t need one this long? Then opt for the Suunto Spartan Sport GPS Watch which has 10hrs battery life. You can always change the accuracy setting of the GPS recorder if you need to go for longer - I think you can get up to 100hrs battery life on the Sport or 200hrs on my Ultra. If you are not actually using the watch you can get around 2 weeks before you need to charge it, a simple affair with the new magnetised USB charger.
In summary, this is my ideal watch. It can meet my most technical needs out on the trails but then I can live in it, sleep in it and feel proud of it on my wrist. The new updates by the Suunto developers appear to have mended any of the earlier teething issues and so I am confident to honestly say, ‘Suunto, you have really nailed it!’
This article was featured in the latest "Travel Play Live" magazine:
I am doubled over. With hands on hips, I gasp air into my lungs. My head feels heavy and achy… a dull throb enhanced by the altitude. This Italian mountain is a beast! I look up to where the trail squiggles near vertically above me and try to make out where the track crests the pass. It is somewhere up there where the bare rocks merge into the mist. I look down. My hotel where everyone else is still sleeping is just a mere 100m below me. I have barely started and I am feeling… vulnerable.
Until this awakening I had used exercise, nutrition and perfectionism to combat emotional discomforts, especially fear and what I now recognise as vulnerability. When I was faced with career ending injuries, a fracturing family and that famous question, ‘who am I?’, vulnerability and shame screamed in my face. There was no hiding from these moments and I found myself tugging on my vulnerability armour and kicking into self-protective overdrive. Whilst I achieved successes during these years, the accomplishments were like eating Weetbix for breakfast in Italy - a little dry and leaving me wondering why I didn’t just eat the cake. And so I strived for a tastier goal, one that would surely say ‘you are enough’ when it was accomplished.
On and on I ran.
At the age of 30 I have finally stopped running. Not literally. I still love a trail, especially one with a mountain finish. But 10 years and a Brene Brown TED Talk later, I have finally realised that on my current pathway to destination Enough there will never be enough. And no matter how fast I run, vulnerability will always accompany me.
So doubled over near the base of my Italian mountain I decided to confront vulnerability. I stopped, acknowledged my fear and looked outside of myself. Shear mountains rose up into the mist and the sun was painting small highlights onto the contrasted green meadows. Marmots cheeped. In this moment I realised that despite my fear & vulnerability, there was no where else on earth I would rather be, especially not indoors. I turned towards the trail and told myself to take just one step. Then another. Soon my hands were pumping my thighs, turning my legs into pistons that powered from my greater sense of purpose. As I headed up and up with increasing courage I realised that at last I really understood the power of vulnerability. This is what I learnt.
After sliding and whooping my way back down the peak with scree slopes shifting beneath my feet, I pulled up somewhat breathless at the doorway to my hotel. Here I was greeted with a cheery grin from a local mountain guide. Through a smooth Italian accent he asked, ‘Where did you venture this morning?’ I pointed to up there. After following my gesture he looked straight back at my sweaty face. With a slight rise of his eyebrows, he claimed, ‘I can see it in your eyes - you really like to run!’
I ate cake for breakfast that day. And Nutella. I was highly satisfied.
And so here I urge you to never settle for Weetbix when there is delicious cake on offer! Get to know and accept your vulnerability. Befriend it and listen to what it is indicating. Then take a deep breath and step in any direction that shifts you from comfortable to uncomfortable, onto the pathways less travelled. Because from here you can dare greatly. And afterwards you can remind yourself, “I am enough’.
This article was featured in the latest edition of Travel Play Live
Dawn was breaching through the darkness as I pulled on my running tights, thermal, beanie and gloves. From my lounge room window I could see Mt Wellington and my beloved trails covered in a thick blanket of snow. Winter has arrived!
Winter training poses many challenges to all of us. Increased darkness and cooler temperatures disturb our homeostasis and require alterations to our exercising habits. Developing an understanding of the physiological changes your body goes through during winter will assist you to maintain healthy, safe & sustainable exercise routines this year.
Physiological changes during winter
Add more carbohydratesThrough the door… kick off the running shoes… flick on the kettle then head to the pantry. This increased hunger and search for nourishment is partly caused by an increased baseline metabolic rate as your body uses more energy for warmth. Furthermore, research shows that genetic changes sparked by the onset of winter are also responsible. During winter, genetic up-regulation causes your body to naturally store more adipose tissue (fat cells) and switch to greater carbohydrate dependence. No wonder I crave a big bowl of steaming porridge after a cold morning run in winter! For endurance athletes, this research suggests that our ability to efficiently burn fat for energy during winter exercise is slightly reduced. We lean towards a higher carbohydrate dependence for driving the muscles and consume greater quantities of oxygen. This can create increased lactic acid production during intense bouts of training at this time of year. To avoid carbohydrate depletion during sessions longer than 60-90 minutes, take a source of glucose-based energy, such as a sports gel. Ensure adequate cool downs and replace your carbohydrate stores afterwards. Add quality carbohydrate to all your meals, such as whole grains, pumpkin and sweet potatoes.
Be flexibleYour circadian rhythm is a hormone driven process that determines your sleep & wake cycles. The average individual has an internal circadian clock that ticks on a 24hr11min cycle. That’s right, for most of us our circadian rhythm would actually extend beyond one day if it wasn’t for light. The presence of light resets our circadian rhythm so our body remains in sync with the time of day. However, in winter the shorter days and longer nights create changes to our sleep & awakening cycles, and lead to that 2pm slump hitting you a little earlier in the afternoon. Altered circadian rhythms can make clambering out of bed in the morning even more difficult and could be the reason behind lethargy on your morning run. If possible, in winter try to have days where you can allow your body to awaken naturally and shuffle some of your runs to periods of the day when you feel most energised. This will help to keep your stress levels reduced and enhance recovery from exercise. So, turn off that alarm!
Get your restMany of us could relate to the sensation of entering winter hibernation. This is likely influenced by the increased production of the hormone Melatonin, otherwise known as the hormone of darkness. Melatonin has a strong influence on the length and quality of our sleep, and is often used as an alternative to sleep medications. In individuals who experience Seasonal Affective Disorder (SAD), Melatonin is shown to be elevated. The moral of this story? When Melatonin-induced hibernation kicks in, have your daily dose of exercise then get your ZZZs! As the body does most of our physical recovery during the earlier stages of the sleep cycle, enhancing the quality and duration of your sleep will ensure that you recuperate faster between exercise sessions.
‘Listen when the body whispers’
A study published by British and German researchers showed that over one quarter of the genes in our body become more or less active during different seasons. This impacts on our mood, sexual behaviour, metabolism and now it appears, our immune defences. Their research also suggests that genes responsible for promoting inflammation also become more active during the coldest, winter months and are particularly elevated in Australia’s southern-most states. Whilst inflammation has an important role in healing, excessive inflammation can generate discomforts and diseases, such as the common winter ailments of arthritis and cardiovascular disease. With increased inflammation involved, perhaps niggles in our active bodies whisper louder during winter? It is critical to moderate exercise routines to avoid unnecessary injuries and sickness. One option is to see Winter as an ideal time for gentle base training, building up to races in Spring or Summer. Furthermore, winter is the ideal time to focus energy on strength weaknesses in the body. Therefore, preempt the danger months by switching to aerobic base training, pre-habilitation exercises and cross training. Protect the immune system with quality nutrition, sleep and self-nurturing.
Don’t become chilled
Physiological changes become more dramatic when your core temperature drops. To avoid this, layer thin thermal clothing ‘like an onion’. This traps warm air closer to the body and layers can be removed to help effectively regulate your temperature. However, also be aware of exposed regions of skin. When skin is exposed to cold air, vasoconstriction of blood vessels prevents excessive heat loss and helps to maintain a warm core temperature. If vasoconstriction occurs during exercise, blood flow and nerve impulses to muscle fibres in these regions is reduced. This will lead to reduced exercise performance and unnecessary discomfort. On very cold days where the ambient air temperature has plummeted, keep the entire body warm with layers of clothing and full length garments. And wear gloves or beware the hot shower after a cold run in winter! Cold fingers that have turned numb and a pasty shade of grey will yell at you as they begin to defrost.
Be prepared to pee!
There appears to be a urination goblin around whenever the cold sets in. This goblin is actually a result of the vasoconstriction processes just mentioned. Vasoconstriction limits the available blood vessel space for our blood, raising our blood pressure. The increase in blood pressure then triggers the perfusion of kidney nephrons, triggering a faster released of urine into the bladder. Whilst urinating is a natural process, the combination of the increased fluid loss through urination and sweating from exercise can lead to a sneaky build up of dehydration. Therefore, during winter aim to drink more, especially electrolytes to replace your exercise & urinary losses.
In summary, the onset of winter should not lead to your trail running shoes being relocated to the closet and the bike being banished to the garage. Understanding the physiological changes that occur during winter and cold weather training can assist in making smart decisions that will keep you exercising throughout the coldest, darkest months. So layer up, listen to the whispers of your body and play hard this winter!
Quick Fact Sheet Physiological changes:
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I used to be a camel. I would pride myself on my ability to guzzle fluids before I headed out the door on a long run. Off I would trot, my stomach sloshing and multiple layers of thermals & rain jackets wrapped around my waist. Despite my proud claim of rivalling one of the slowest species in the animal kingdom, unlike the camel I found I had a lifespan on a training run or race of around 2.5 hours. My water stocks didn’t seem to last as well as my humped animal role model, my jacket would begin to unravel and flap around my legs, energy levels would begin to dip and the negatives stemming from discomfort would start to set in. My world had become limited by my inability to rival the camel. Until… I was given my Salomon S-Lab Sense Ultra Set vest pack in 2014. Gone are my camel days!
I have now owned my Sense Ultra Set Vest pack for 2 years. It has been on literally hundreds of runs, been my go-to for every single ultra race, my companion on missions and a survivor of the brutality of my washing machine on a weekly basis. However, what confirmed this vest pack as my best friend in my trail world was the mission I completed with it on the Tasmanian Overland Track last winter.
This Salomon S-Lab Sense Ultra Set trail running vest pack is deceptive. It is comprised of a mesh lining with a stretch sleeve on the outside, and multiple small pockets on the front. There are also two zip pockets built into the pack under the arms. When you look at this pack, you assume that you might get a thermal and possibly a rain jacket squished into it. However, on my wintery 65km traverse of the Overland Track last summer my trusty vest pack carried:
That said, this pack is absolutely ideal for Skyrunning and any race with less mandatory gear requirements. I have used it comfortably & successfully in: the Buffalo Stampede, Dolomitii & Hong Kong Sky Races; the Surf Coast 50km; and a road marathon. Full or empty, this pack can be the carrier of your nutrition & hydration, or your life’s possessions.
The Sweat Rate TestIt is important to develop an understanding of your sweat rate so that you can develop a thorough understanding of your sweat losses during an event.
The easiest way to measure your sweat rate is to weigh yourself without clothes on before and after exercising for one hour, taking note of the climatic conditions you were exercising in.
ResultsAssuming you did not use the toilet or consume any fluids during exercise, your weight loss is your sweat rate.
1kg of weight lost = 1L of fluid lost
If you drank any fluids or used the rest room between the two weight samples, you will need to include both of these estimated weights in your calculations.
Important ConsiderationsWeather and climatic conditions strongly influence sweat rates. For example, on a cooler overcast morning you will loose less sweat volume than on a hot, humid morning. Therefore, be sure to record the heat, humidity and weather conditions in your sweat test and repeat the test in cool, humid, windy and hot conditions.
Sweat rate also changes with pace and effort increases. For example, if you monitored your sweat rate for a shorter ½ marathon race pace and then want to step up to a 50 or 100km race that requires a lower effort over a prolonged period of time, you will need to conduct the above tests again to highlight the new effort zone.
ConclusionNow that you know your sweat rates, you now need to develop an understanding of how much fluid replacement your stomach can tolerate. For more information on how to rehydrate during events, you may like to read the article Hydration for Endurance Performance
For a comprehensive understanding on sports nutrition & hydration read: Sweat. Think. Go Faster by Darryl Griffiths
See our comprehensive Sports Nutrition range for Trail Runners HERE
Just some last words of encouragement & advice for your next race day:
We have all heard that our bodies are comprised of mostly water. A 60kg individual is composed of around 48kg of water in which all their body’s biochemistry will take place. Water has a number of other functions in the body - evaporative cooling, glycogen storage and maintaining electrolyte balances. The loss of even a small proportion of this fluid (ie. 2% of body weight) can significantly reduce body functions and for athletes, performance. It can also be life threatening. When we consider that this is only 1.2L in our 60kg athlete, we begin to realize how significant the process of optimal hydration is.
Evaporative CoolingA 60kg adult at rest will consume around 0.2L of oxygen per minute, generating 70 watts of heat output. However, when running at threshold, oxygen consumption can increase 16 times and heat output rises to 1100 watts. The only way that this heat can be lost rapidly is through evaporative cooling, otherwise known as sweating. Sweating involves the loss of large amounts of fluid from the skins surface, which is then wicked away by air resulting in body cooling. In hot conditions it would take our 60kg individual around 1.5-2L of sweat to remove this excess heat.
Glycogen StorageReplacing fluid lost through sweat and urine is not the only justification for the importance of hydration. Glycogen or stored muscle carbohydrate is the body’s main source of energy. However, fixing 1g of carbohydrate into the muscles in the form of glycogen requires 3g of water ie. a 3:1 ratio of water to carbohydrate. This is one reason why you can often feel thirsty following a carbohydrate-rich meal. With this in mind, fluid is critical during times of recovery and taper. If you are focusing on carbo-loading but not drinking adequate amounts you can actually risk pulling extra water from the blood stream into the GI Tract. This can result in dehydration. Therefore, fluid is critical for replacing sweat and urine losses, but also for glycogen storage before and after exercise.
Are there other reasons important to remain hydrated?As you heat up, the body begins to enter survival mode. Rather than shunting blood to the working muscles, your blood stream prioritizes blood flow to the skin and vital organs. The reduced blood flow to the GI Tract makes the digestion of complex drinks and nutrition difficult, and as a result people often begin to experience stomach upsets and nausea. During such periods of stress, your breathing and heart rates will increase, and your general efficiency takes a dramatic nose-dive. Under these additional stressors, your body temperature will start to rise, resulting in stress to the brain. Clarity of thinking will decrease, your ability to assess you body state becomes compromised (runner’s often complain of feeling cold when they overheat) and you may begin to feel disorientated. All sound like great things to avoid when racing!
So should I just guzzle water?When we sweat and excrete urine, we don’t just loose fluids but also vital minerals. The main ingredient in sweat is sodium that is lost at a rate of 1-2g per liter. Other minerals that are lost are calcium, magnesium, potassium and chloride, although these are generally lost in much, much smaller quantities. Therefore, to replace fluid losses an electrolyte drink is far better than drinking pure water and the focus should turn to sodium.
Why not water?Are you putting the energy gels in but not receiving the ‘kick’? Over prolonged periods of heavy sweating, an individual can lose significant amounts of sodium. The combination of drinking pure water and sweating can cause a dilution of the concentration of sodium in the blood. This can begin to impair many of our normal physiological processes, including the transport of fluid and glucose across cellular membranes. That’s right, a lack of sodium can inhibit the transport of glucose into the working muscles cells.
Another good reason for opting for an electrolyte drink is that the use of sodium is known to promote thirst. This is often the reason why pubs serve salty, greasy food as it will generate greater drinks sales. And finally, when electrolytes, particularly sodium, are present in appropriate concentrations, the rate of fluid absorption from the small intestine into the rest of the body is enhanced. This is particularly important to consider when we are racing at intense levels with few possibilities to drink.
Are electrolyte drinks made equal?The simple answer is NO! Many sports drinks market themselves as the best on the market, and yet are made by soft drink companies such as Coca-Cola or Pepsi. Beverages such as Gatorade are literally pumped full of simple sugars that are very foreign to the small intestine under stress. In fact, the presence of the sugar that remains dormant in the GI Tract can create a net movement of fluid from the blood stream back into the gut, resulting in stomach distress and dehydration. Therefore, sports drinks based around the medical principles for oral rehydration are perfect. Complexes such as Shotz Electrolyte that are tablets dissolved in adequate water are proven to initiate rehydration even under the most stressful environments. These beverages contain a high concentration of sodium and minimal traces of the other elements. This is important because often sports drinks are pumped full of magnesium which also happens to be the first ingredient in all laxatives! Watch out for the heavily marketed brands, as these tend to be the worst for tummy-disrupting ingredients.
How much should I drink?How much fluid you need to consume is dependent on your fitness level, size, sweat rate and the weather conditions. Hot, sticky conditions will cause greater fluid losses due to the necessity to lose greater amounts of heat from the skin’s surfaces. Conversely, a cool, damp day will require lower fluid quantities to be consumed. The best way to determine how much you should drink is to monitor your body weight before and after training runs under a range of different weather conditions. For example, on a 20-degree day you may find that in 1 hour of exercise you loose 1kg. This then equates to 1L/hour of exercise under such conditions. On a hot, humid 30-degree day this may increase to 2kg during the hour. Therefore, you would be loosing 2L/hour. The most important rule of hydration is to drink what your stomach can tolerate and the best way to find this out is to know your losses then practice, practice, practice!
ConclusionThe good news about running in hot weather is that you can teach your body to adapt. Learning about how much sweat you loose during training and beginning to replace these with an advanced electrolyte formula will make a world of difference to your training & racing performances. Recently I conducted a sweat test for Shotz at the Australian Institute of Sport. I had been complaining about taking on energy and water without feeling like I was getting anything back. When I did my sweat test they found I was loosing over 1.5L of fluid each hour on a 20-degree day! Further to this, in each liter of my sweat I was loosing 1.8g of sodium. As you can imagine, this knowledge has significantly impacted the way I approach rehydration. In fact, sitting here writing this article after my morning run, I have a cup of tea on one side of me and a bottle of electrolyte on the other. In summary, all I can say is that if you get hydration right, it is like putting rocket fuel into your system.
The Ultra Trail Australia events have many exciting challenges, one of the most noteworthy being the large and numerous hills that runners will encounter in the Blue Mountains. As this event has expanded, so too has the spread of runners from across our vast country. The race is now attracting runners from as far away as Tasmania, northern Western Australia and Darwin.
One of the greatest challenges that some of our Aussie runners are facing is preparing for this mountainous event when they live in a flat area. For instance, some of the runners I am working with are training in Broome where anything remotely resembling a hill is a very, very long way away.
Therefore, I wanted to share some suggestions for how to prepare for hills without hills.
Run on Trails
The shear nature of trails requires runners to be strong. As you bounce from foot to foot over the uneven surfaces of rocks, roots and sand there is a more holistic activation of your muscles. These are the same muscles that will activate when you run up and down a hill, such as your quadriceps, hamstrings and gluteal muscles. So, if you have the chance to hit the trails and even practice some faster speed endurance work on them, this is a really good training strategy.
Fastpacking is the term used to describe fast hiking. One strategy that I have found highly beneficial for runners preparing for the UTA events is to load up their running vest pack with lots of weight and set out on a fast hike. The way I load up my pack is to use a 5 or 10L water bladder or wine cask filled with water. I put this in my vest pack and set off for an hour or two. The muscles required to hike with this weight are similar to those employed to run up and down a hill. Therefore, this can be a really great way to get stronger and more resilient by May.
Uphill treadmill running
Whilst I personally detest running on a treadmill, they occasionally have some usefulness. Conducting a hill interval session on a treadmill can help to replicate the nature of hills. Set the treadmill to an 8-10% incline and carry out a session. You may also like to finish the session off with a short period of time on a stair climber machine.
Flat treadmill running for downhill
Again, desperate times may call for desperate measures, a great one being running on a flat treadmill. Evidence suggests that running on a flat treadmill has some impact similarities to downhill running. Whilst this strategy may be somewhat useful, be careful not to overdo it.
Get out of the saddle
Standing out of the saddle on a bike or stationary bike is really hard work. Powering down through your quads without sitting on the bike seat activates similar muscles to those you use to run or hike up a steep hill or set of stairs. Building in some out-of-the-saddle work into your training could be really helpful. One suggestion would be to do 10-15mins of out-of-the-saddle training before you start a fartlek session or tempo run to help simulate what it feels like to run on the flat after you have just climbed a steep hill.
Go for a wander
Walking activates slightly different muscle groups to running. And in the Blue Mountains we will likely find ourselves walking at times. Therefore, the more efficient you are at walking the less emotionally stressful you will find this activity on race day. It will also help to build strength. Therefore, add in a little fast hiking into your training program.
Take a pilgrimage
If you have the luxury of sneaking a weekend away over summer or the Easter holiday period, then this could be really helpful for your training. Rest a little before flying to somewhere which has luscious hills to play in. After the rest earlier in the week you can go ‘a little bit nuts’ over the weekend and maximize some time spent in the hills.
Small can be beautiful
Small inclines or stairs should never be overlooked. If all you have time and access to is a small lump in the local park then just enjoy switching off the brain and running up and down it a zillion times. Just like sand granules on a beach, small things really do add up.
See if you can find a local strength guru to give you a hand with a strength program specific to hill running. This can include body weight exercises, skipping, hopping, single leg activities and some weighted gym work. Exercises could include: lunges, squats, deadlifts, single leg drills, gluteal activation work, calf raises and isometric holds, core work and much more. Sometimes you might like to do your strength session before you go for a run so that you can learn to ‘run heavy’ as you might feel after climbing up a large hill on race day.
My last suggestion comes with a little caution… sand. As we all remember from our childhoods, running on sand can be somewhat exhausting. Adding a little sand running into your program can help. However, be careful! Sand running places great loads on tendons and soft tissues, such as the Achilles Tendon and your hip flexors. Therefore, rather than setting off for an isolated sand dune running session, I recommend incorporating only a little running on sand during a standard session.
In summary, whilst I firmly believe there is no perfect substitute for running on hills, if you find yourself living in a region void of steepness then the above suggestions could help you feel more confident come the race day in May. Start carefully and gently on the path to adding hills because if you have been training on the flat-lands for a while you don’t want to shock your running legs and risk injury. Finally, be gentle on yourself. Whilst hills may not be your strong point, some of us have no flat regions to train on! So where we might have power on the hills, you might be superhuman on the flats!
These articles are a collection of my writing. If you have feedback or questions, would love to hear from you!