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.
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.
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.
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?’
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?
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.
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.
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.
A Recap of the World Orienteering Championships, Scotland
Elite athletes are constantly asked to focus on routines in the lead up to competitions. These include when to arrive, how much to train, when to sleep, what to eat, how to execute your race strategies and what to do for recovery. However, I have come to learn that routines cannot and should not dictate how you approach orienteering races. This year’s World Orienteering Championships once again reiterated that for me.
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,
This is your opportunity to revive and thrive. The work is done. All that is left to do is to try to find a sense of peace and tranquility in your busy lifestyle. Here are some quick tips to help you out:
Science shows that most children perform optimally on 9 1/4 hours of sleep per night. I believe we are very similar to children - running around, using our minds, shedding emotions etc. Therefore, try to get to bed 30-60mins earlier each night to try and catch up a little. If you can’t sleep then just lie peacefully as this will still be assisting.
No, this is not a piece about schmoozy Italian men or Romeo and Juliet, but rather a summary of the harsh lessons of orienteering racing at the international senior level. I am writing this blog following the conclusion of six races in eight days. During this period, I have raced 38km through the streets of Venice or the hills of the Dolomites, and clocked up a total mileage on my Suunto Ambit of 125km. And whilst each of my results in isolation appeared strong enough, together they tell a story. The story of optimising your performance arousal.
Lydiard holds all the Keys to running success’ – Barry Magee
Over the years I have had my fair share of niggles and big learning curves. As a younger athlete I always thought more was better and that my body was tough enough to cope with a mess of speed, volume and strength all thrown in together. Thankfully none of these niggles have progressed to true injuries and I believe that I can truthfully track this back to a series of outstanding coaches who put me on the safe track over the years.
Paula Radcliffe. Marathon world record holder. Greatest British athlete of all time. Failure?
This year was the second time Paula Radcliffe failed to complete the Olympic Marathon. In Athens she stopped at the 36km mark in floods of tears. This time she failed to even make it to the start of her home Olympics in London. But does this make her a failure? I think we would all agree that Paula Radcliffe could never be called this!
Write something about yourself. No need to be fancy, just an overview.