This is a transcript from Find Your Feet Podcast Episode #48: Running the French Pyrenees. This podcast was a quiet ramble with myself, reflecting on this huge adventure that unfolded in July 2019. I hope you have the opportunity to listen to this podcast too.
A female runner utilising my training planners recently asked me my thoughts about training around the monthly female hormonal cycle. She wanted advice on how to adapt the wave training principles to her menstrual cycle. Here is my reply:
Thank you so much for taking the time to email me! You asked, 'How can I adapt your wave training principles around my menstural cycle?' and also, 'Should I try to avoid training or racing when I have my period?'
In response to your great questions:
The female monthly cycle is something that I am fascinated by and have been doing a lot more research into. The interesting thing about the cycle is that it slightly differs in length for many women, and it isn’t quite as you would expect. Interestingly, we are actually at our strongest and most ‘male-like’ as soon as our menstrual cycle begins (ie. during the week of our bleed'. Therefore, racing or playing hard when we first get our menstrual cycle is actually a blessing! Therefore, I would never try to avoid races or hard training just because you have your cycle, unless you experience uncomfortable cramping that really holds you back. Training hard in the first two weeks of you cycle (the bleeding and then the week immediately after) can be a great thing. However, the weeks when recovery if less optimal is the final week, and even the one before that (week 4 and week 3). That is, the lead up to your bleeding week. This is when estrogen and progesterone levels are less favourable to recovery and when we experience more fluid retention.
So, in answer to your first question, I am still wrapping my head around wave training around our cycle. It is where I will take my coaching next. However, my initial suggestion would be to train something like this;
Week 1 (menstruation): Recovery then 'Mission' or 'Race'
Week 2: Moderate training
Week 3: Hard training
Week 4 (week before menstruation): Easier in intensity but with some volume (reduce any heavy strength training you are doing too)
These are my preliminary thoughts. There is a fabulous book out there by a lady called Dr Stacy Sims called Roar. I would highly recommend a read and following her on social media too. It also has some great ideas for strength training in it that are very applicable to women.
I hope that this helps.
Today I received an email from a reader with an important question - 'What do I eat before race?'. She had read in my The Trail Running Guidebook where I recommend to simplify our diet in the last few days before a race, focussing on lower fat, lower protein meals. In the book I suggest - WHITE, FLUFFY, STARCHY. So her question was, 'What are some examples of white, fluffy and starchy foods that I should eat in the days leading up to a race?' Here is my reply:
I have been vegetarian and more recently, plant based, for almost my entire life. So, keeping this in mind, my suggestions would be:
On race morning I would aim for:
I hope these suggestions help fire you up for some great adventures ahead!
I recently posted a social media post on the topic of stress and its impact on our ability to optimally recover from training loads. Given the flurry of interest, ongoing questions and requests for support I received afterwards, I wanted to provide an excerpt on the topic of stress from my Trail Running Guidebook. I feel that stress and its impact on our hormones is poorly understood, so I hope you find this article helpful.
I have found more and more frequently that many well-documented training theories are hard to implement with adults without triggering an overtraining complex, leading to unnecessary injury niggles, sick- ness, suppressed mood and more.
Stress: The fight-or-flight response
Stress is the body’s reaction to a physical, mental or emotional change in our normal, balanced state. In an ideal world, our body would deal with all stressors one at a time via the fight-or-flight response. Our body’s fight-or-flight response activates the nervous and hormonal systems when the stressor (the ‘tiger’) pounds towards us. The nervous and hormonal systems ensure that the heart and breathing rates accelerate; blood is relocated to the heart, lungs and muscles for movement; functioning of the gastro-intestinal tract is inhibited; and mobilisation of energy sources occurs. Then, once the danger is dealt with, we return to our steady state.
However, there are two interesting things about the human stress response:
This blog contains information that I recently shared with the 809 athletes who are utilising my Ultra Trail Australia Training Planners & The Trail Running Guidebook for the upcoming 2019 UTA100, 50 & 22km events. The advice is relating to how to conduct your longest training missions which for the 100km athletes is up to 8hrs in duration. I hope you also find it useful!
This piece is for all the individuals out there who can feel like a zebra - like your stripes are telling you apart from the crowd. It is also for all the individuals who feel a pull to shed their old identities and begin again, and to those who aren't quite sure where to start. It is packed with honesty in the knowledge that you will not judge me for the humanness of these experiences.
An interview with Find Your Feet Australia.
In 2013 you broke the women’s record by around 75mins that year and finished 4th overall. Describe the run that you had – was it more mental, physical, strategical or all of the above?
To be honest, this was a hard year for me. In the leadup to the event, and even during it I had this real knowing discomfort in my knee. A month or so earlier I had been racing in China and tripped, knocking my knee on a rock. I found out weeks after the Overland event that I actually had a hairline fracture in my patellar. So, I guess I explain this because I don’t think my best races come from physical. The UTA100km in 2017 was a classic example of this. In that circumstance, I was super physically prepared, but not there mentally or emotionally at all. It made it a very, very long day out. In the 2013 Overland Track event I was just so eager to be at the event and running down the trail which transects my favourite regions of Tasmania. I had been living in Canberra for years and really missed this pristine landscape. It is where I feel most at home. Where I feel my love of mountains and the intimacy of all the natural elements combines with the rhythm of running. So, toeing that start line I was filled with eagerness, albeit a little apprehension. I had no strategical plan other than to run by the feel of my body, to monitor it carefully and listening to it, just as I was listening to the landscape and its own rhythms as the day unfolded. As it turned out, I ended up continuing to bump into Matt Cooper who was one of Australia’s top male ultra-runners at the time. He was having a tough day in the office but there was this quiet companionship and admiration at play. I didn’t ever run with him for long, but it was like a yo-yo, his coming and going as he found energy and then lost it again. I found that emotionally keeping an eye out for him and wanting to help him gave me strength too, and I ended up feeling on cloud nine all day. I certainly didn’t know anywhere near as much as I know now, such as about nutrition, hydration, equipment and strategical racing. I just ran with heart, spirit and tingling toes. I am so stoked still with that result. It was just a wonderful, long day outside.
(NB. Hanny finished 4th overall that year in a time of 8hrs13mins. In the last three years, no woman has come within fifty-five minutes of this time.
How did you focus your preparations in the last week before the event?
In the week before the event I was conscious of not overloading my body nor mind. I was doing a lot of coaching at the time so that made it quite tricky. I was also living in Canberra where it was really hot. Therefore, I did a little more swimming, early morning gentle jogs, tried to focus on consuming more electrolytes and simple foods, and generally just enjoying the excited nervousness that comes before a race. Sleep is critical and that should always be your number one priority pre-race. After travel, I like to also lie with my feet up a wall as it takes away a lot of my lethargy and is proven to help reduce cortisol levels.
What do you think is the optimal mindset for long distance races?
You need to be able to tune into your emotions, hear what they are saying, and then utilize this knowledge to your advantage. The importance of this is to be able to stay strong but still be human. I find that when I am too ‘switched off’ to what I am feeling when I am out there, it leads to not enjoying myself. I become robotic and unable to appreciate why I am out there and what I am seeing. On the other hand, when I am too vulnerable and ruled by my emotions I can find it hard to stay strong and lean into the discomforts. So, it is a very fine balance. I personally work a huge amount on understanding ‘self’ and ‘my story’. I want to know what sits below the surface of me and to feel the vulnerability & strength that comes from this knowledge. I then find I am really able to tap into the adventures and missions that really are making my toes tingle… easily able to answer the question, ‘Why am I doing this?’ This is so important. Knowing you are out there for the right reasons will definitely give you the strength to lean into the discomforting moments, which are always prevalent when you are walking towards the edge! The other thing that is important is to understand what your definition of success is. And be warned, in Tasmania, this cannot be about time or places, or otherwise the raw wildness of the landscape will chew you up and spit you back out again!
What is different about racing & ultra-running in Tasmania?
I know we always use the word, but Tassie is definitely wilder. The trails are more remote, with many points of no return. The tracks are usually rougher too, with more roots, rocks, mud and sometimes, exposure. Therefore, I think you have to approach running in Tasmania with a slightly different mindset. You can’t easily say, ‘well, I’ll start and see how it goes’. You have to be far more prepared for that. To know that when you toe the start of a trail you are 100% ready for that. I think this is why I became one of those athletes who never raced half-baked. I always needed to be 100% confident in all my process – from my training leading into the event or mission, to my nutrition, recovery, equipment and psychology. I guess this is where Find Your Feet has grown from – a really willingness to highlight the importance of preparation and preparedness with our community of eager trail enthusiasts.
What final tips or tricks would you have for anyone preparing for this year’s Overland Track Ultra or another upcoming event?
I have come to learn that the half-way mark of an ultra-distance event is definitely not the half-way mark! I find that the game really begins sometime after the 2/3rds point of the event. Therefore, I like to determine a point that for me heralds this ‘true ½ way mark’. In the Overland Track race, I had the half-way mark as when I reached the northern shores of Lake St Clair which comes at around 62km into the event. Even though I had run the event previously and really enjoyed this section, I knew that most participants mentally & physically struggle in this section. So I knew it was important to pace my race so that my energy tank was still more than ½ full for this remaining 20km of the race.
A place where growth is not limited to garden beds and trimmed hedges. The known, the kept, the manicured. It is a union of sun, rain, wind and soils home to the vegetation that lives there, stretching, seeking growth. A place where we bask in the rays of our mentors, water ourselves with self-compassion, lean into the headwinds, and strive upwards… forever growing.
A state where pruning occurs only to allow us to walk a faint trail to somewhere even more remote, scenic and worthy of our spent energy. A state where we lean into the head winds, get buffeted by the horizontal blasts, and pushed forwards by a gust from behind. A state where we teeter bravely through the challenges, bound forwards when the terrain evens out, then finally stand atop a mountain, sunburnt and grinning with a pulsing heartbeat. Toes tingling.
When we strive each day to make ourselves proud, willingly leaving the known trails to carve our own pathway. When the smallest individual actions add together until one day you realise you are running towards your best self.
When you feel so self-empowered that you no longer look behind or to the actions of others.
When your steps surmount until you are standing near the edge, marvelling at just how far you have come, and realising that YOU were the one who got yourself there. For me, that is the art of ‘Being Wilder’
The following blog post is a recent interview I did with James Kuegler on my experiences with the Six Foot Track Marathon.
I do have a Training Planner available for this event if you are interested in taking on the challenge of the Six Foot Track Marathon Race and would like a guide for a sustainable training method that I use.
As a performance coach specializing in trail and ultra-distance running, I am frequently asked about the use of caffeine a supplement to performance. With almost every sports nutrition brand providing caffeinated options, from gels to chews to beverages, I believe it is important to address the question – to caffeine or not to caffeine? Sadly, as you will soon find out, whilst there are some good rules to abide by, everyone is different. Using caffeine requires you to understand the science, your own body’s response to this common stimulant, and then to deliberately practice and observe its effects during exercise.
Caffeine is a stimulant
Let us begin with the most important concept. Caffeine is a stimulant. It acts to give you a false sense of energy, helping to heighten alertness and enhance wakefulness. In trail running, these effects can help someone to feel more responsive to the challenges of the trail, overcome fatigue (both physical and mental), and to also mask pain (more on this soon). However, herein lies the caution. If caffeine is a stimulant and can help someone to feel like a relative of Superman, then it is likely that this individual is working at a heightened level of physical and mental exertion. Underlying this is still the same body requiring the same amount of energy, if not more, to maintain its level of performance. If you are someone who uses caffeine, then it is highly likely that you are chewing into energy reserves faster than you would in a non-caffeinated state. Unless you are ruthless about putting this energy back in whilst on your caffeine-high, then you can be digging your own energy hole that may be difficult, or near impossible, to return from.
Caffeine is a diuretic
The same concept holds true for the effect that caffeine has on our hydration. As caffeine is a mild diuretic, it can give an athlete the sensation of needing to stop behind a tree, all the while thinking,‘great, I must be hydrated’. If you are zinging along the trail on your caffeine high, it is also imperative to keep on top of your fluids, preferably using an electrolyte higher in sodium.
Caffeine has different effects on different people
I am a tea drinker and even a small influx of caffeine will hit me hard, so hard in fact that my mind begins to race and I begin to feel a little bit jittery. My husband on the other hand loves a coffee, or two, or three. Whilst I opt for the tea leaves, he will grind, filter and create an espresso with negligible effects on his physiology or psyche. Out on the trail, the enormous difference of caffeine’s effects on our bodies continues to be evident. For me, even a portion of a caffeinated gel is like putting a firecracker in a tin can. The nearly instantaneous pulse of caffeine resonates throughout my body, causing me to feel zingy, jittery and uncomfortable. However, for my husband, he will really, really notice the lack of caffeine in his system if we begin early in the morning or are running for extensively prolonged periods of time. For example, if he skips his morning coffee, or those later in the day, the lack of caffeine leaves his normally caffeinated body feeling lethargic and stagnant. Utilising a caffeinated gel during these lower periods makes a lot of sense, albeit carefully ensuring that enough energy is also replaced to combat its stimulating effects. This is imperative to avoid crashing and burning later.
Caffeine and women
Fascinatingly, studies are now coming to light about the role of caffeine on a woman’s body, and how the effect varies depending on her hormonal status. For example, information is coming to light to show that the metabolism of caffeine during the first two weeks of a woman’s cycle is similar to that of men, but then in the second two weeks women show higher peak levels following ingestion, meaning that the caffeine will stay in her body for longer. This is also true for many women using certain forms of birth control. I would recommend that if you are a woman and are sensitive to caffeine, begin to notice and document its effects on your body at different times of your menstrual cycle. You may observe that your sensitivity to this stimulant may go up and down with the changes in your hormonal levels, thus requiring you to adapt your approach during exercise.
Caffeine and stress
Some athletes are highly susceptible to pre-race exercise stress or anxiety. For these athletes, I would strongly recommend steering clear of caffeine prior-to, or in the early phases of a race as it has the potential to enhance the cortisol stress response. Too much stress too early on can lead to burning more calories than desired, leading to a potential deficit later in the event.
Caffeine for pain
Interestingly, one of the greatest benefits of caffeine during exercise is that is becomes a potent masker of pain. That is, during exercise, it can have an effect of similar proportions to that of taking two Panadol tablets. There have certainly been occasions when I have had to tap into this during the depths of a long, difficult ultra-distance run. For example, on one such adventure I had a sudden, sharp onset of ITB syndrome with symptoms of jabbing pain in the front of my patellar. No amount of hobbling helped and deep down I knew that this compensation would only make the problem worse. Within 10 minutes of consuming a caffeinated gel, I had not just climbed out of this hobbling hole, but the pain had completely disappeared! I believe that this was also due to my heightened ability to improve my motor patterning, once again tapping into the strength of my gluteal muscles that had become lazy and non-responsive due to mental and physical fatigue. Amazingly, I experienced no more knee pain for the remaining 6 hours of this long mission.
In summary, caffeine certainly does have a role during exercise. It can help us to feel alert, agile and responsive to the demands of the challenges we have set ourselves, and not to forget its effects on pain. However, it is imperative to remember that it is a stimulant. For these reasons, I would urge all athletes to develop insight into how it affects them on an individual level, and also to consider keeping it up your sleeve as a trump card for later in the race. This will help you to experience that sensation of finishing with fire, whilst also helping to prevent digging energy deficits due to overexertion too early in an event.
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.
2. Ego is the elephant in my room:
After turning thirty, I spent twelve-months working with a performance psychologist. After a few sessions, he suggested that there was an elephant in the room with us. I knew he was right. I could feel the beast lurking in the corner, poking me occasionally with his trunk and occasionally stomping on my toes. This year I have finally come to identify him by name and to bring him out of the shadows. Everyone, meet Ego! For the most part, Ego likes to take long naps and doesn’t bother me. However, when the high-pitched, feminine Fear squeals, ‘Don’t fail!’, the dominating, male presence of Ego the Elephant heffalumps to my rescue. ‘Just do more. Train more. Work harder. Try more. Say yes! Don’t say no!’ And so the tug-of-war starts, feminine Fear on one side and Ego the elephant on the other. Until we all get so damn tired that we put down the rope, call truce, and make a cup of tea.
3. Honest ends the tug-of-war
Honesty is, and has always been, one of my strongest values but I actually didn’t realize its quieter, positive influence in how I live my daily life. Whilst I find it easy to be honest with others, this year I have come to truly understand that I am the best version of Me when I am truthful with Hanny. This is because it halts the tug-of-war between Ego the Elephant and my feminine Fear.
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:
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.
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:
As featured in Travel, Play, Live.
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.
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:
These articles are a collection of my writing. If you have feedback or questions, would love to hear from you!