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 blog stemmed from a client's email query: 'I live in the UK where it is super cold at the moment. How do I prepare for your relatively hot Australian conditions?'
Preparation for our athletic dreams requires a harmony of focused recovery combined with enough strain to see gain. Baby steps.
However, in the face of injury we need to respond quickly. Baby steps don’t suffice. When injury strikes, there is no such thing as ‘meeting in the middle’. We either want to listen to our body or we don’t. We either want to get better or we won’t. We must acknowledge the weaknesses that led to the injury. We must take responsibility for the road back.
Whilst it is imperative to hear the wisdom of the gurus around us, at the end of the day we are the ones who knows what is at stake. We are the ones who knows what our body wants to say to us… We set the dream. We take the steps. We reap the rewards.
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.
I am running along a wild trail in Japan, entering into the Zen state that occurs soon after the ‘I am getting a little tired’ point, and shortly before the second-wind gusts you back onto your feet. In this internal bubble, time loses all meaning, and thoughts come and go like the breeze that hits me each time I crest onto another jagged ridgeline. Sweat is dripping down my forehead, seeping down my neck, before finally making it into my undies. Moving along this trail, far from the wandering crowds, and well beyond reach of emails, phones and all that ‘life’ stuff, I think I am in heaven. And, from the depths of this meditative state, I feel completely connected to my rawest self.
Lee walks softly through the sliding doors into my living room, a converted 1960s garage which we rent from generous friends who live above. For three years we lived humbly since we sold our home in Canberra and thrown everything into our Find Your Feet adventure business here in Tasmania. Lee meets my outstretched hand with a quiet confidence and yet boyish nervousness. I feel like I am looking in a mirror. ‘Well this should be interesting!’ he remarks with a husky smoothness laced with an accent I cannot place.
As featured in Travel. Play. Live Magazine, Autumn 2018
Mud between my toes. Mud etched into the lines of my hands. Mud spots on my cheeks, both facial and I am sure, other. Mud masking the scratches across my legs, the downside of this dense south-west Tasmanian scrub. I have pain in my lower back, jarred from all the ducking beneath and leaping over the maze of toppled trees, their lifespan shortened by the roaring forties that rip through here. If I am not buried in this confusion of fallen limbs, I am vaulting from button grass to mud bank, trying to avoid the deepest holes. I can hear Dale behind me. Deep breaths expired, the squelch of his shoes and the occasional humorous remark at our predicament as he flings himself across, and sometimes into, each muddy void.
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.
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.
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.
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.
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.
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.
Is running really as simple as we make it out to be. Of course the motion of pulling on your shoes and stepping out a door anywhere makes it appear simple. Once out the door we take one step forward, push strongly, move our other leg forward... and away we go. As we warm up we begin to exert a little more effort and our speed gets faster and faster. Simple! But is it really the case? Research shows that the answer is a loud NO.
Running training. Two words that put fear in anyone who does not run. But for those of us that do, these two words make us deliriously happy. Try to explain this to the non-runner!
Running, training, Jornet. Three words that put fear in any runner. Killian Jornet was born in a small hut, 2000m high on the slopes of a mountain in Spain. Growing up in the mountains, their entertainment was running and playing in the mountains. Now, at just 23 years of age, Kilian Jornet has broken almost every trail and mountain running record. He also goes in search of his own – record crossing of Mount Blanc and fastest ascent of Mt Kilimanjaro are just to name a couple. In Europe, his name sits on the table next to the salt and pepper. This year, his status became even more legendary after he won the Trail du Mont Blanc. For Jornet, running and training is happiness,
Day 4-14: Lost-Your-Mojo Syndrome
The weather feels colder. Your sick of the colour of your running shoes. Work should be for the under 30’s. Where did all this traffic come from? You think you will just start training again in Spring or Summer.
If any of these thought processes have crossed your mind, you are likely suffering from Lost-Your-Mojo Syndrome. Here are some suggestions for getting it back:
Are you currently basking in the beautiful aftermath of ultra-running euphoria? On returning to your hotel did your saturate your day of running in the shower then crawl under the white hotel duvet to twitch yourself to wakeful sleep? At dawn, did you utter a groan when your feet hit the carpet and cringe as you lowered yourself onto the breakfast chair? Did you quietly revel in the ‘you-are-mad’ stares from hotel guests?
If so, you will be experiencing Euphoric Ultra Runner Syndrome. Enjoy it whilst it lasts because sadly, this is often replaced with Lost-Your-Mojo Runner Syndrome for which you must orchestrate your own recovery.
Here are my recovery suggestions
Thousands of runners recently attended the Ultra Trail Australia 100 and 50km races in the Blue Mountains. Sometimes it is hard not to be amongst the racing. However, sitting on the other side of the fence whilst the action gallops past gives a wholesome insight into the nutrition & hydration strategies of athletes.
Three Classifications of Athletes
In the race, we observed three types of athletes:
Write something about yourself. No need to be fancy, just an overview.