Another one over

The Kokoda Challenge 2010 has been done and conquered by the IntelliTrain Team (no. 124) in 21.32.13 (they were some of the toughest 96ks I have ever walked or ran). The Kokoda Challenge is a walking event (a lot of teams actually run) that commemorates the 1942 effort on the Kokoda Trail in PNG, where Aussie Militia held off the Japanese from taking Australia.

Our team consisted of (from the web site):
Anton Guinea: A professional speaker based in Gladstone but endlessly roaming the country, Anton has completed various triathlons, marathons and ultras (should have learned by now you would think!) Daniel Standen : A fitness trainer awaiting his professional triathlete ticket. In the interim Daniel will be kept busy piggy backing the rest of us across the finish line. Mark Hetherington: An aquatic centre manager by day (and night), Mark still finds time to train in Victoria's antarctic like conditions whilst somehow maintaining his ever cheerful disposition. Andrew Hetherington: A financial planning/broking trainer based in Brisbane (with nearly as many frequent flyer points as Anton), and clearly out of his league in this team.

The 96k event was huge, for our team of 4 (you had to start and finish with all four people in your team to register a full finish time). In the end, of the 321 teams that started the full event, we finished with 4 team members, we finished 55 overall (actually 44, of teams that finished with all members - which put us in the top 15% of finishers). Also, we were the 16th all men's team over the line (out of 97). We were really pleased with that, and to get there was, in the end, no mean fete - here is the story:

On Friday afternoon, the team and the support crew (who were just amazing) grouped at the Gold Coast and collected our gear, and collected our thoughts. After a dash to the shops for all things that you need to get through an ultra endurance event, we agreed that our goal would be a 20 hour finish time, and that is what we aimed for for the whole race. If we travelled at 6k per hour (16 hours of time on our feet), we still had up to four hours at checkpoints to regroup as required, and we would get home in 20 hours, without much trouble).

As Saturday morning came around, and the 7am start time approached, we did the regulatory toilet stops, the last minute preparations and we grouped behind the 20 hour finish time placard. We all listened, saluted and got caught up in the moment, as the Last Post was played, and after a 20 minute delay, at 7.20am, we were away and running. And, we felt great.

Team 124 was pumped and were running strong. We ran up some of the smaller inclines in those early stages, though most inclines were walked up, while the down hills were nearly sprints in some cases. How much fun were we having.

There were 12 checkpoints along the course of the run, though only at checkpoints 2, 5, 7, 10 and 12 could we meet our crew. At checkpoint 2 (12.8k), we were on fire - 1.34.59 hours had expired and we were doing 6k per hour. Then, at checkpoint 5 (36.4k), we were at 5.34.20, and travelling strong. Still on track for under 20 hours. It was during leading up to that checkpoint that the challenges started appearing. Mark
was blistering, Andrew was chafing and I was cramping. No show stoppers, but all required attention. Dan was just a power of strength, his 26 year old legs just kept pushing. He ate the house down for the entire event (and it was terrible being behind him, as it was going through his system quickly - for the whole 96k).

One thing that did happen (at the 19.37k stage) was that we came across a 16 your old (Jason) who had collapsed, and had to be rescued by an ambulance. He had not eaten or drank enough - he was in a bad way. We were the first on the scene, and Mark took the lead to make sure Jason was treated properly before we moved on (a 20 minute delay - but worth it). Mark was also involved in a 'face plant', where an older (60 years plus) guy slid down a hill on his nose. Mark was on hand to help out there too.

Prior to checkpoint 7, we hit the half way point - we did the first 48k in 8.5 hours. All little problems had been treated, and we were looking forward to the 51.4k checkpoint and a rest (we got there in 9.09). Our outstanding crew, as they did the entire event, looked after us admirably, and we were fed noodles and sandwiches and anything else we needed - we enjoyed the rest that much that we were at checkpoint 7 for nearly 50 minutes (probably too long). Off we went again, and little did we know that the Gold Coast was about to get nasty, and we were about to run into about 30k of solid hills, both ascents and descents. It was a tough stage of the event.

We ran strongly into checkpoint 10 (at 68.2k) and 13.25 hours had expired. We could still register a 20 hour finish time, if we pushed, and between that and beating some of the other teams that were ahead of us, we ran and walked on, depending on the terrain. We really pushed hard for the next 13k (there were some suburban roads running out of checkpoint 10, and we used those to run hard and fast). We were still pushing hard when we pulled into checkpoint 12 in 15.58 hours. We had covered 80.6k, and we had over 4 hours to cover the last 15k. How easy was this going to be.

Then, it started to go bad for team 124. At checkpoint 12, for some reason, we thought a feed of McDonalds sounded like a good idea, and we all tucked into a Big Mac and a hot chocolate - now, I never eat that sort of food anyway, and it was a food decision that I now regret. That stuff just sat in my stomach, trying to digest - what the hell do they put in it - and as we came up over potentially the toughest climb of the race, at 86k, Andrew had vomited it all up and I would have loved to do the same). With 10k to go, we had 2 hours and 10 minutes in which to travel if we were to reach our goal time. We were in trouble though, with my illness and Andrew's cramps (that really hit him hard at that 86k point) looked like being potential show stoppers.

As we tried to move on, Mark and Dan supported Andrew's weight until we could get him some trekking sticks on which to put his weight. That helped, but in short, his legs were spent. Mentally strong, physically done in. For all of us to finish this event together was now our goal. We all had to get home, and the finish time of 20 hours was soon forgotten. We were shattered to see all teams that we have been passing now going past us. This was now a battle of wills, and we were going to cover that last 10k, even if we had to carry someone over the line.

We walked across the finish line in 21.32.31. We were ecstatic. What a day and what a performance.

To Mark - what a leader - he was a tower of strength the entire way, he must have been tired, but he was focused on helping the rest of us. Mark was born to lead, and without him, we may have struggled more than we did.

To Andrew - My god - how did he did it. He trekked (or stumbled really, over 10k on two tree branches after being helped up a hill at the 86k stage). Very inspirational. I hope his body has pulled up alright.

To Dan - the youthful legs of a triathlete - Dan was still running strong at the very end of the event. To see how fit someone can be was also truly inspiring, and his upbeat attitude and (even when he was laughing at me as I lay comatose trying to digest horrible junk food) positive attitude was just great.

To our crew - Ian and Noel (and Simone and Eva (the baby girl who gooed and garred over he weekend to cheer us up), you guys were amazing. Thanks for your support, and thanks for the effort and commitment. We could not have done it without you. Ian, I reckon an event like that might be something that you could attack one day and Joel (Noel), mate, we may have put you off running ever again, but thank you for your effort and support. Nicole (Simone), thanks for the lift to the train station. I got home to share the story with the family last night.

Overall, what a great event, what a great team, what a great crew, and what a great finish time (although slower than we wanted). It was all in the aid of charity, heaps of money was raised and the diggers were remembered. We were living the dream. A good day all round. What is next, I wonder ...


PS, by the way, I thought I would just give you my perspective of the race - although it was a team race, it was a personal challenge. I suffered from chafing, more than I have ever done before. I ran and walked at least 40k with either a glove or my beanie (as it was softer) down my pants, to protect the softer sections of my groin. Groin chafing can quickly end your endurance event, and I (and Andrew) were suffering badly. My under arms and my back (from my pack) also chafed badly. It was painful. My feet held up well, which was great. The recovery from the Maccas really was tough - that cannot be understated - I suffered badly, and could not go on for about 20 minutes (at the 86k point). Before that, at 78k, as we came up over the top of a hill, and were heading down into checkpoint 12, I was also gone. I really now understand the hit the wall theory. I have not hit it like that before. I said to Andrew that I was not sure that I could make it to the end. I was shattered. The turning point was that Marc McLaren, a mate of mine and fellow North Face 100 runner was texting me at that stage. He said he was following us on Google Earth, so that gave me energy - it proved that it is always mind over mater - thinking about something else helped me get over it. At checkpoint 12, we really all were shagged. I had the feeling that I was nearly the worst, but I was probably quickest to get going again, surprisingly, which was good.

What really got me at one point was that, I looked down, and I had broken a shoe lace. And, my shoe laces are elastic. I managed a quick repair, but would you believe, with no spares, it could have been a major issue - isn't it amazing how the smallest things can cause the biggest issues.

Finally, I struggled with cramping for 80k of the event. It was amazing how early they came on. I could not shake them. I was lucky, though, as it was only the tops of my legs. They can be managed, but I was in a world of hurt at times. It did not hold the boys up for more than a few minutes, but it could have been a lot worse. Especially going from uphill to downhill was the worst. My legs would just lock up, and the pain would start, and not subside until I could completely straighten out. Absolute agony - that would have happened about 10 times. The message is to work out how to prevent them coming on - that I am not sure about, as yet.

Anyway, keep running, and keep living the dream.

Kokoda Challenge - One week away

Well, it is too late to pull out now. I am actually looking forward to the event, it will be good fun, but fairly tough, I am guessing.

The team element will make it unique, with a four man team having to come into and out of all check points together. All four must start and all four must finish. Very unique as far as endurance events go, as they are usually single person events.

Our team consists of me, consultant and average runner, Andrew, Financial Planner and good runner, but with bad knees, Mark, Andrew's brother, very good runner, but missed a few weeks of training and Dan, on the verge of professional triathlete. We will make an interesting bunch.

My goal the whole time, and over the last two months, when the focus has been to run 100k every week, week in, week out, is to not let the team down. I will not make them wait for me, if it comes to that. I will pull out, before letting the team down, though I am confident that I have done more than enough to help the team get over the line.

See, we are aiming for a finish time of 20 hours, and that will be achievable if we run a fair portion of the race, which should not be a huge drama, I wouldn't think. From what I can gather, the terrain is not nearly as gruelling at the North Face 100, so that should give us some respite.

Anyway, gear is packed already, body is a bit shabby - sore left knee and sore right achilles (3 physio trips last week with the latter). Will let you know all about it in a weeks time.

Till then, keep running, or go to www.antonguinea.com.au for more ideas on how to stay motivated.

Kokoda Challenge - two weeks away

Well, here we are, only two weeks out from another ultra marathon event. Bring it on, I am really feeling quite ready for this one ... unlike the North Face 100.

For the last 6 weeks, I have run no less than 100k per week, and it has been huge. It really is a big ask to pull that off for so long - and the body is feeling it - I am suffering with some overuse issues like tendinitis in my right Achilles tendon.

The knees are holding up well, though, which is great (lucky probably). Really, though, most of my running has been on treadmills (which is good or bad - depending on your preference - it is winter, and cold outside - yes, I am soft, and my work is still taking me to the Kimberleys, where there are snakes - big ones out after dark. Mind you, apparently, they are asleep at this time of the year - but who is taking chances - yes, soft again - do I look like Bear Grylls).

As I am working away for the next two weeks, I have to take all the stuff that I need for the Kokoda Challenge. It is going to be tough, with at lest 7 river crossings - sound interesting.

It really is going to be a special event, as it commemorates the sacrifice of the diggers on the Kokoda trail in 1942. If it was not for that battle, Australia, or the top half of it at the very least, would now be owned by Japan. Very scary thought.

After the Kokoda Challenge, I am down for an 18 hour run. Not sure if I will do that yet, or not, stay tuned.

Half Marathon Event

Well, with a stroke of luck, the Rocky Road Runners club held a half marathon last weekend, and the family and I were able to make the trip up there the night before and compete in the event. Julie did the 10k (the second of her life) and the boys did the 5l (go lads). I did the half marathon, and did a time of 1.34.56 (on my Garmin). I think the course was a few hundred metres short, but hey, it was a great run, the time was way better than I expected, and the time was an average of 4.5 minute ks over the whole distance.

Looking back through the Garmin results, the first k was one of the slowest (about 4.47, then they got progressively quicker, down to 4.20 for most of the rest of the run. At the 16k mark, I struggled, and 17, 18 and 19ks were back up around the 4.50. The last k was 4.23, so finished strong. The half marathon started and hour earlier than Julie and the boys run. I knew the boys would do about 35 minutes for 5k, so I was trying to beat them home, and I just made it before Toby crossed the finishing line. Zac has some stomach issues, so was a little slower on the day.

For me, the half marathon was not really an event, but it was just part of my 100ks for that week. No real taper or change, just another run on a Sunday morning, with a bike ride with the cycling club on the Saturday morning. During the week, up to the Friday, I had run 78.9ks, with Thursday and Friday both being double sessions.

I pulled up a bit shabby, though.

I had Monday off running, then was back into it on Tuesday morning, with 15k in about 4.40 minute ks. I really should not have backed up like that, and I will learn for next time, as I was very sore on Tuesday after that run. From a sore Achilles Tendon, to more hamstring tightness, even the knees were a bit dusty. Walking was a struggle.

There is a lesson in that. But, since then, this week has been OK. By tomorrow night, I will have done another 100k this week, on sore legs (building endurance). It is funny, but my legs seemed to be getting used to the torturous schedule. If you include the North Face 100 as a 100k week (mid May), this will be the fifth week in a row that I have run 100k. Big job. I am aiming for 11, as that will take me through the Kokoda Challenge, then through the Relay for Life, which are 96k and over 100k respectively.

Then it will be triathlon training for the half and full ironmans. Bring that on.

What I am finding at the moment, is that:

* you can run through injuries
* maybe you shouldn't
* the secret is to run slowly, when you are tired, sore, stiff or injured
* just use the runs as low intensity cardio sessions while you recover to a state of being able to run fast again (that takes up to a week - depending on how much time you take off running to recover after a fast run)

Maybe this is the wrong attitude, but at the moment, it is about putting ks in the legs.

This week, each day it is 8.5ks morning and night.

Next week will be more of the same, up to the 100k mark.

Keep running.

6 weeks till the next hit out

Well, with only six weeks left until the Kokoda Challenge at the Gold Coast, life is rocking. I have done two weeks in a row of 100 kilometres. They were big weeks, and yesterday, to get the ks done, it was a 30k run before the sun came up, then a 10k run at Ecofest in Gladstone.

Yesterday was a momentus day - it was my wife's first 10k run. She is training for the Noosa Triathlon and she is living the dream. She is going really well, and I am very proud of her. She did about 70 minutes, but that was great, she stopped a few times for short walks, but generally, she got it done, and worked really hard. Very inspiring. I ran with her, and we came home second last, but that was ok. Good fun. It was gret running with her. She did not say a word for 10k, was just breathing hard, so I did all the talking. She said it was like her own personal trainer there the whole time. She is on fire, and going really well.

Anyway, six weeks out, life is good. Really looking forward to the next challenge. Bring it on. I am really confident, after yesterday, that we could run most of it, even though it will be 96ks. After the 30 in the morning, and an hour spell, then to run 10 with Julie, and felt great. And, feel great today.

What am I learning - long ks really do create endurance. THey also seem to create the ability to run fast, which is nice, too. But, on the long runs, I take a back pack, I have heavy shoes, and make sure that it is all hard work. Nothing easy. Others I think would say my times are slow - 30k in 3 hours - it is slow, but carrying an extra nearly 10kgs makes a big difference. I use rice in my backpack to weigh it down.

For the next few weeks, it will still be 100k per week, I think. We are going to Rockhampton this weekend, for a half marathon, and another 10k for Julie. Pumped.

Until next time, keep running.

Next ...

With The North Face 100 out of the way, it is with enthusiasm that I look to the next event. The next event will be slightly shorter than the last, thank God.

It will be the Kokoda Challenge, 2010, which is only a 96k walk through the mountains around the Gold Coast. It is a team's event of four people, and you all must finish at the same time. Bring it on - I think the team wants to run some of it, which is fine, I know I can finish the thing, now, so I am not too worried. Mind you, I am going to change up my training program over the coming weeks, to include hills and harder runs. Pumped about upping the training.

My goal is also to run 100k per week for the next 7 weeks. That will be tough, but I am focused. It might mean running twice a day at times.

On the weekend, I did over 21k up and down hills out the back of Gladstone. That was tough, though good fun. And, only one week out from the 1ook event last weekend. I ran over 10k over small hills on Thursday, then only 4k on Friday, though with the treadmill cranked up to 15% incline. That was tough. I am going to try and run 4k on the treadmill, 15% incline, under half an hour. That is the next challenge.

The North Face 100 - 2010

As I lie here in bed, I am starting to drift off to sleep. I notice that it is 8am on a fine Sunday morning in the Blue Mountains region of New South Wales, Australia; and I am just lying down to go to sleep. I am going to bed at this early hour of the morning because I have been up for a little while running – actually, I have been up for well over 24 hours running and walking a 100 kilometre ultra marathon.

Right now, I am 37 years old, and my journey to this point has been a chequered oneI start to reflect on the last 30 years, as I struggle to stay awake and savour the moment.

It was at around the age of 7 that I can remember spending a lot of time being ‘baby sat’ by my Grandmother. Grandma lives in a house at Tannum Sands, just south of Gladstone, in Queensland, Australia, and she lives on a huge block that adjoins a park (that has actually been named after her and her late husband, John Walters – who died that year. 1979). My brother Joseph and I spent many, many hours running through the park, and up and down the beach, which was only one street away from Grandma’s. Grandma, at the age of 60 at that stage (she is still alive and living in the same house), struggled with our energy levels as young boys. I still have her words ringing in my ears; ‘gee you boys have got some energy’. On reflection, we were a bit like Forest Gump, and ‘if we were going somewhere, we were running’. I was a slightly built child, unlike Joey, who has always been heavier than me, even though I am the elder of the two of us, by only eleven months. It would be another ten years before mum and dad had more children, when they added two more boys, William and John, to the fold. Back to the age of seven, it is amazing to think that at that stage, I had no idea that those same legs, those same calf muscles, those same quadriceps, now thirty years on, would carry me for 100 kilometres through the Blue Mountains, as part of an ultra marathon called the North Face 100. Gee we loved running when we were kids. All kids do, though.

Fast forward to the age of 17, and those same legs had carried me through onto football fields and onto cricket fields around Queensland, as part of both local and representative teams. Cricket was my passion, and wicket keeping was my speciality. With some solid sporting achievements under my belt (including state carnival and school first eleven appearances, as well as a season of A grade cricket), running was always there. The prestigious boys boarding school that I attended for years 11 and 12 (Nudgee College) had an outstanding athletics and cross country team that I trained with, though never competed as part of (although I did place well in short distance sprint races). My legs remained strong from the squats required to keep wickets, and my fitness was amazing. That was, until I started smoking ... It was the worst decision that I have ever made, barring none. It would be a habit that destroyed my fitness and my ability to run fast or long. It took me the next 13 years to finally ‘mature’ enough to completely kick the habit and wake to myself. In life, although we should have no regrets, taking up smoking is one of my very few. Why is it that as teenagers, we are willing to do things we know are bad for us, only for the accolades of friends who have developed the same silly habits for the same silly reasons. Up until the age of 17, I still loved running.

Fast forward another ten years (to the age of 27), and although I had suffered terrible burns at the age of 21 (in a workplace accident), I was still playing cricket, and football. It was mostly bush sport at that stage, though, as we were living in mining towns around Australia. I did spend one season playing at a high level in Brisbane, which was an amazing experience. I continued to smoke though, again regrettably, and although I had also taken up cycling to work at that stage, my fitness had suffered significantly. Oh, and I had stopped running completely. I had neither the fitness, nor the inclination to run far. The extent of my running was 6 kilometre jogs occasionally round the streets of the towns that we moved to during those years. It was at the age of 27 that I was starting to think about giving up playing football, as my body was starting to take longer to recover each week. I used to make the comment that; ‘I will give up playing football when I hurt my knee or shoulder, and cannot play any longer.’ In retrospect, that was a crazy thing to say, because as with all self fulfilling prophesies, it was not two years later that I completely destroyed the anterior cruciate ligament in my left knee, and had to endure both and arthroscopic surgery and a full knee reconstruction. My left knee has not been 100% since, though it is close to being back to its best only now (and now that I have learnt how to stretch the muscles around the knee correctly). So, how did that affect my running – well, as I walked away from the surgeon’s office after the reconstruction, he told me never to run for fitness, and never to put on weight. The result of doing either would be the development of osteoarthritis in the badly damaged and cartilage depleted knee. By the age of 34, I had done both of the things that the surgeon recommended against. My weight had ballooned from a health 80 kilograms in my twenties, to a plump 100 kilograms in my mid thirties. Finally, again, after many years without running in my life, I had started to run for fitness.

During the last two years, two things have happened; one, I met Marc McLaren, who at 12 years my senior, is as fit a person as I know (from running), and two, I decided that it was not only good for my knee to lose some weight, but it would be good for my overall health.

Firstly to Marc, and how he has influenced my running; in 2007, Marc and I were working together in a little Queensland mining town (Emerald), when he asked if I wanted to go for a run after a hard day at the office. Although I was touching one hundred kilograms, my mind went back to when I was 17, young and fit, and able to run long and fast, and I took no convincing to go for a run around the streets of Emerald. After all, Marc was older than me (and I had given up smoking at about the age of 30), and I ‘used’ to be able to run. So, off we went, all pumped up and ready to sweat it out. We had reached about 500 metres down the road before I had to stop. I was bent over in pain was everything from shortness of breath, muscle soreness, knee soreness and general fatigue. Marc was good enough to encourage me through, and we continued for a few more kilometres, on and off, before we gave it all up as a bad joke and headed for the hotel so that I could rest up after my huge effort of running about 3 kilometres (with about 5 stops along the way). To make matters worse, at dinner that night, the waitress told me that I looked older than Marc (now, I am not overly vein, but 12 years is a big age gap, and it showed that I must have looked horrible for someone in their mid thirties). Alternatively, Marc may have looked a lot younger - the result of a fit and healthy lifestyle, no doubt (this is probably more the case, as he does hide his age well).

So, I started going to the gym, to lose some weight. That was great fun, and Joey and I competed in body building competitions. It was just before my third body building competition that I pulled out of body building to concentrate on training for a half marathon. That was a real turning point in my life, and one that has meant that I now run consistently, though still somewhat slowly compared to other competitors. From that half marathon, my passion become triathlons, and the ability to train for multi sport events has provided a real variety to my training, and of course, running has been ever present in that training regime. The next year, at age 36 was another half marathon, with another sub 2 hour finish.

More and more, whenever Marc and I got together, we ran. We ran because we could, we ran because we enjoyed each others company, and we ran because we were secretly thinking that there could be an event that we could train for that would test us both physically and mentally. We had both recently read a book by Dean Karnazes, who is an ultra marathoner, and he made ultra marathon running sound so easy. We were in, we were pumped. We signed up for last year’s North Face 100 event, a 100 kilometre run that Dean himself ran, and described as the hardest 100 kilometre event in the world. He ran the 2009 North Face 100 and he finished in about 14 hours, only 5 hours ahead of Marc, who finished in just over 19 hours. I had trained hard for the race, though three weeks out I got whooping cough, and was sidelined from all exercise for about 3 months whilst recovering. I was at the finish line when Marc finished in the early hours of the morning, and I was shattered to not be sharing the experience with him. So, on the spot, we decided to do the same event next year. I would then be 37, and the year would be 2010.

It is now 8 am on Sunday, May 16, 2010. There are still people finishing the event, as the cut of time is 28 hours. Marc and I are finished, and are back at out cabin in Katoomba, drifting off to sleep. It has taken both of us nearly 24 hours to finish the event, nearly 4 hours more than we wanted to take. See, if you complete the event in 20 hours or less, the reward is a belt buckle, to mark your achievement. We were to go home empty handed … this year.

On reflection, it is amazing that either of us finished the event. Marc had a severe case of gastro pains, and had all but pulled out of the event at the 54 kilometre check point. For me, my issue was cramping, and at 30 kilometres, I was stuck in between rock walls, trying to clamber down a steep incline, when my calf muscles locked up. I couldn't move. I was in agony. This year, I had only trained specifically for this race for about 5 weeks, given that I had competed in an Olympic distance triathlon only 6 weeks previously, and that had been the focus of my training. It was clear that my legs were not up to the rigours of running through the terrain of the Blue Mountains. I really thought my race was over. Fortunately, I was assisted by another runner, who had also suffered with cramping (even earlier in the event), and he had take some ‘great tablets’ that he took to relieve his cramping; would I like some – heck yeah. He assured me that, with these pills in my stomach, the next 70 kilometres would be achievable. I duly swallowed two of these little pills, and it was as my fellow runner has predicted; I started to loosen up. That was until about the 40 kilometre mark, when I experienced it all again, though now the cramping was in my upper legs. This time, I was on my own, and was able to stretch and move enough to rid my legs of the awful pain that cramps bring with them, and soldier on. I was resigned to the fact that I would be walking the next 60 kilometres. My goal of a 20 hour finish and a belt buckle were gone, but my spirit was not. I was determined to finish, and not be one of the 170 (of 600) entrants who would eventually pull out of the event. I would finish, and finish strong. I readjusted my goal time to 24 hours, knowing that it would mean an enormous feat of beating fatigue and muscle soreness. The finish line was waiting, and I would not go home without at least a certificate to show that I had completed this thing.

After running (where possible) for a large portion of the first third of the event, my legs were fatigued more than I could have imagined. The problem was that I had not trained on hills. The terrain that the event is staged over cannot be described to those who have not seen or experienced some of the horrendous conditions around Katoomba, New South Wales, Australia. The Blue Mountains are a beautiful spectacle, though to the uninitiated, conquering them in a running event is not for the faint hearted.

Marc and I walked the last 46 kilometres of the event together and crossed the line in 23.43 hours. The elation at that point also cannot be described. If it was not for Marc, we would not have made the 24 hour finishing time, as he pushed hard for the last 10 to 20 kilometres, with me in tow, asking when we would be having our next break. Thanks mate, it was great to be able to share the experience with you.

So, having beaten a near death workplace accident, a smoking habit, ballooning weight and a knee reconstruction to run and walk a 100 kilometre ultra marathon was something that will forever be lodged in my memory.

Now, as I drift off to sleep, the last thing that enters my mind is the burning question of ‘how can I finish the event faster, next year’ …

Note: A huge thank you to our support crew, Judy, Martin, Dave Paul and Di, who where there with enthusiasm, encouragement, nutrition and warmth at all of the check points. You guys rock. Thank you also to the event organisers – what a wonderful job, to pull all that together. See you in 2011.

FOUR DAYS OUT - INJURY

Would you believe it - four days out from a 100k run, and an injury flairs up.

I have got a sore foot - and to this point, it is self diagnosed as Morton's Neuroma. Not sure if that is the real problem, my Physio (the South Korean Acupuncturist) thinks it might be a stress fracture, but it definitely feels like I am running on marbles.

This blog is a reminder to everyone to keep yourself rested, and get your injuries looked at. I haven't in this case, as it was at Easter time, playing touch footy on a beach that I first hurt my foot. I thought nothing of it, and all these weeks later, it has not cleared up. In four days, I will be on it for 24 hours, and in a world of hurt, I am guessing. Anyway, no whinging, just doing, so after the run, I will get it looked at.

If you want more information about this condition, go to: http://www.thestretchinghandbook.com/archives/mortons-neuroma.php

See you on the other side.

Oh, by the way, 10k this morning, 8k tomorrow morning, and that is it. Thursday and Friday will be rest days, to recover, and prepare.

Living the dream.

1 WEEK OUT

Well,

Here we are - one week out from my first 100k run (and walk, I am guessing).

The time is nigh. My nutrition is sorted - I have got liquid food in the right amounts, electrolytes in tablet and liquid form and some solid food, in case it is required.

Looking good.

Marc is pumped, he is in great form and looking forward to the event. He is still saying that we are going to run together. The challenge will be that I am aiming for 20 hours, he is aiming for 18 hours. There is a small disconnect there, and I don't want to hold him up. He is solid, though - I am guessing he is going to try and drag me along for the whole way. I think he has got some work ahead of him, trying to do that, as I am in good shape, but will still struggle to get home in anything less than 20 hours.

My last long run was on Sunday - 35k, and it went ok. It was a real trial run, with all the gear in the back pack that I will be carrying during the event. Now, that made the back pack around 10 kg. That is a heap of extra weight to add whilst running. It made a huge difference, and the legs (and feet) felt the strain. It was a four hour run, in the end, but that was with stops to make sure all was right, to attend to blisters etc (about 6 short stops). Then, it was a walk for about the last 500 metres. Overall, cardio was fine, which was amazing after 4 hours, though I really was fatigued in the legs.

I did get some help from my outstanding physio in Perth, Insun, the little South Korean Acupuncturist. She rocks - and she loves driving those little (though they feel huge at the time) needles into the muscles. She has really changed my running life - helping me to run pain free in the reconstructed knee and hamstrings. I have got a lot to be thankful to Insun for, and every chance I get, it is off to see her. Her stretches are outstanding, and those stretchy bands are the bomb. Go Insun.

Anyway, the trip is planned, nutrition is sorted and life is good. We have got a great support crew, who are all pumped up and ready for action. That will be half the fun. I am going to take a video camera around the course, to capture some of the action. I might see if I can load it up here, in coming weeks.

Anyway, after one more 10k run and one more 8k run, it is off to the Blue Mountains to drag my sorry arse around for 2 hours - and to see if the last 5 weeks (not long) training has both been worth it, and if it has been enough. Time will tell.

Pre race meal, on the evening before the big event will be potatoes, sweet potatoes and pumpkin (high carbs - works well).

See you on the other side.
Anton

Two weeks until the next one

Well, yesterday, it is only 14 days until we will be running 100 kms as part of the North Face 100 trail running event on May 15 and 16. So, the big question is, am I ready. I think the answer to this question is very philosophical. Are you ever ready to run 100 kms (and walk some, of course)?

I think the answer lies in - well, what are you trying to achieve? See, there is no way, that I would be ready to win the race - 5 weeks training probably is not enough time for that. The next goal that the organisers set is a 14 hour mark. So, if you win, you get a gold belt buckle, if you finish within 14 hours, you get a silver belt buckle. Then, the clincher, if you finish within 20 hours, you get a bronze belt buckle. Apparently, they are a sought after item, these things.

So, the question really is not whether you can finish or not, but what time you can finish in. It might take you 28 hours (the cut off time) - but you have still finished.

To be even more specific, my question is - am I ready to finish this thing in 20 hours and get a bronze belt buckle. I think yes. Actually, it is a big yes. I am quite confident that the work I have done will get me over the line. Also, Marc is going to run all the way with me, to make sure I don't die trying. That will be very handy, for sure.

This week, working at a remote mine site, restricts the training time. Last week involved a 35km run on Sunday, in 3.38 (not too bad), then 5 x 10 km runs from Wednesday to Sunday at average pace. I had one ride with Julie (wife) which was fun, but then, two mornings on the exercise bike was very uncomfortable, and tightened up my legs. I regret then, now, but hey, you can't look back.

Next week will be some 15 km runs, and 10 km runs, through to Sunday, where I will do 40 kms and test my nutrition plan for the North Face 100, to make sure it will work.

Overall, how is my body travelling:

1. Mentally, yep, all good, very positive, and ready for the challenge
2. Physically, average, not as good. Hammies are tight, but that can be fixed with stretching. Knee is playing up, under the knee cap - more stretching required. Slight blistering from my inserts last night. Nothing major. Overall, nothing physical to stop the run, that is for sure. NO EXCUSES.

By the way, Marc did a 110 km run overnight, as part of a Relay for Life event in Kiama, NSW. He is a machine (and 50 years old by the way). Go the boy. Very impressive.

So, what happens after the North Face 100 - well it is about 9 weeks then until a 96km walk, as part of the Kokoda Challenge on the Gold Coast. That will be a little bit of running, also, so the training will help there, too. Two weeks later, it is up for an 18 run as part of the Gladstone, QLD, Relay for Life. This year, I aim to run 100k as part of that race. Last year, I ran/walked 80 kms, so want to go 20 km better this year. Bring that on.

Then it is triathlon season, with a half ironman and ironman down for later in the year, with an Olympic Distance triathlon in between them. Pumped. Bring all that on. It is certainly panning out to be a big year of endurance.

Marc and I are actually looking at the Racing the Planet series over the next four year. Pumped about that too. That involved 5 x 50 km runs in 5 days at different places around the world. Very excited.

Anyway, until next time, keep running.

Weight

Now, I have not blogged solely about how my weight loss journey has been travelling this year. I thought I might spend one blog doing that, to show you what is possible, with dedication and effort.

So, on January 22, I was over 91kg, on our return from the Christmas holiday to Vietnam and Bangkok.

My goal was to get down to 80kg before the Mooloolaba triathlon in March. I did not quite get there, but was about 82kg for that event. Not bad, but not great. So, what was the secret. Eat clean and do twice a day sessions. Very tough. My diet was plain at that stage. Fruit fr breakfast, white meat and salad for lunch and white meat and veges for dinner. I always play up a bit on Sundays, though, but that is fine.

So, what is the next goal. To get to 75kg prior to the 100k North Face 100 run. Well, last week, I weighed in at 79.2 on the scales at home. Not bad, heading in the right direction. What have I changed ... not much really. I have oats for breakky now, instead of fruit. I put fruit on the oats.

Now, the key is to count calories. More out than in, is the key. Do that, and you have to lose weight. That is happening, albeit slowly.

By the next major event, which will be a 96k run/walk in July, I want to be under 75kg, without question.

Now, all that is not as important, I don't think, as it is to know what your body fat is. Mine is currently 11.2%. Now, that is still very high (average for men's are between 13% and 19%- generally). I want to start living my life at about 6 or 7%. I think that is achievable. Especially with all the exercise.

Anyway, keep you diet clean, except on Sundays, when Pancakes are the standard brekky and eating out is the standard lunch. But, the secret is to have a healthy Sunday dinner, and have it very early. We don't eat after 6pm on Sunday night. That helps get the food digested by Monday morning.

Anton

Back on track

You know, I look at the post from last week, and I am somewhat disappointed that I really felt like that. I really was feeling down about exercising. Things have changed, now. Following last Monday night, and that great chat with Marc, life, and running, has improved dramatically. So, since last Monday night, I have run:

15k; up good hills in 1.16 (Tuesday)
10k; up little hills in 52 (Wednesday)
15k; on treadmill in 1.28 (Thursday)
30k; up little hills in 2.57 (Sunday)
15k; on treadmill in 1.14.47 (Tuesday)
10k; on treadmill in 51 (Wednesday - today)

Not really fast, and backing up after 15k runs is tough. I am getting tired, and my hammies are holding up. The 30k on Sunday was great fun, and good to get home in 3 hours. Yee Hah.

So, am I ready to run 100k in 20 hours (worst case - 24 hours). I am not sure that you will ever be. I will just follow the strategy of:

1. Walk up the big hills
2. Run down the hills
3. Keep my heart rate under 150 BPM (this worked well on Sunday in the long run).

The thing is, I have really only had 5 weeks of training for this race. Yes, the triathlon training will come in handy, and I am hoping that base will get me through, along with the running training.

It is just a simple process at the moment. Running is the focus. 3 runs during the week, with at least on long run on the weekend. This seems really manageable. Mind you, I snuck in a swimming lesson last week, too, and got some ideas on my stroke. Thanks Adam - swim teacher - he rocks.

Actually, today was a momentous day. Last year on the fourth Wednesday prior to the 100k run (which I did not attempt) I woke up sick in WA with whooping cough. That sucked. Especially given that I had done many weeks of training. Get this, one year on, I looked at the paper today, four Wednesdays out again, and what was on the front page of the paper in South Australia - Whooping Cough outbreaks around the state. Can you believe it. I will not be getting sick this year, though. Yee Hah.

Anyway, until next week, keep running.

Anton

The ups and downs

Today is about a philosophical review of some of the things are happening wiht my excercise program at the moment.

After the high of Mooloolaba, it has been tough getting back into a program with some cosistency. Especially now that the focus is on the 100k run. Running those distances is not a really motivating goal for me, though it is somehting that I really want to do. I cam conflicted internally. Tough to get my head around.

I did a 20k run (walked the last 3k) yesterday, though I really struggled. It was supposed to be quite easy, as I am at the stage that a slow run over that distance should not be that tough. It is a challenge to get back into it, at times.

The thing is that I know exactly what my problem is. It is the lack of consistency and sticking to a training program. For the next 5 weeks, it is all about training consistency. Tuesday and Thursday 15k runs, Wednesday 8k runs and on both days of each weekend a 20 or 25k run on both days (on sore legs - to build some endurance).

I had a great chat with my 100k running partner (Marc with a c) today Marc put me in a better frame of mind. It is not about trying to run the whole way, the strategy is to walk up the hills and run the flats and run the down hills. Sounds easy enough as a plan. Might be harder to manage, than it really sounds, but hey, we need to have a game plan. See, the thing is, about 8 weeks after that run I have got another big event (96k walk/run). Not looking forward to that, either.

Anyway, life is good, I am feeling fit, albeit still a little overweight. I just need to keep working hard.

The benefit of doing all that running will be improved times in upcoming half and full ironman events.

Anyway, keep running.

Anton

Over Easter

Well, being Easter, and a four day break (in Australia at least), did you give yourself some rest from exercising, or did you ramp up your training. Easter for me was a little bit of both.

If you include Easter Thursday, the five days included a 10k run (at speed - 46.50 - with 3 stops, but running fast is the order of the day at the moment), a 23k mountain bike ride (700 calories) and a 7k run. It also included (for fun) beach swimming, touch footy on the beach, walking around Curtis Island and on the beach and fishing, amongst other things. It was a great break, and as we have done for the last 7 years, we spent Easter at my parent's holiday home on Curtis Island (about an hour by barge from Gladstone in Central Queensland). It was just great fun.

I think I might have put on a few kilos, as my diet was not great on Easter Sunday or Easter Monday, but I will run them off in the coming weeks, leading up to the North Face 100, the 100k run in May. Bring it on. I have set another weight loss goal of reaching 77 kilos between now and then. Given that the race is only 6 weeks away, and the few kilos from the weekend have probably put me back to 83 or 84 kilos (maybe not - forgot to measure myself this morning before leaving for another week away), I have probably got about one kilo per week to lose. That should be achievable, with some huge effort. Problem is that I have a runny nose at the moment, so am not feeling great. No excuses, though.

My training plan is to try and do up to 15k runs during the week, with one big run on the weekends. I think that will cut it. I hope so, anyway. I will start with a 30k run this weekend. I started on a training plan for this race many weeks ago, but abandoned it for the Mooloolaba triathlon training - which was more important to me at the time.

In relation to my diet over the weekend, yes, Sunday and Monday were very ordinary (after the Easter Bunny came - love the Easter Bunny, and the hard sugar eggs, as well as the chocolate eggs, of course). I figure that I do the work, and will run it all off in coming weeks. After a month of not drinking (see my other blog on 101 things to do in life), I had a few beers over the five days (13 all up) and one rum and coke. I was quite good, really, and I think I will stay off the drink for the next six weeks, leading up to the run. Not sure yet, but I think it would be smart.

Anyway, life is good. This week will be swimming and running (morning and night) for Wednesday and Thursday and running on Friday morning. I will be travelling on Friday night, home on Saturday, and a 30k run on Sunday morning. Looking forward to it, and getting fit for the big fun. It is a little scary really, but hey, you have to have a crack at these things, hey. I don't think I will ever do it again.

Until next week, keep training.

Anton

Mooloolaba Triathlon completed

Well, another Olympic distance Triathlon out of the way. Yee Hah. Living the dream.

After a month or two of pretty hard training, including two a day sessions for a while, which was tough, I finished in 2.39.31. I was really disappointed. It was tough going, and I was really aiming for around the 2.35 mark. See, at Mooloolaba last year, I went 2.41, then at Noosa, I went 2.39. So, I have not really improved since Noosa. Bummer. I have worked out the problem. Training style. I need to do intervals and be constantly working on going faster. My splits were about 34, 1.12 and 52 minutes, for the 1.5 swim, 40k ride and 10k run. I really thought I could go faster. I just struggled with the run. I went hard on the bike, so that might have been it, not sure.

Oh well, Noosa is coming up later in the year, so I am going to aim for 2.20, so that is a stretch target. I need to work hard between now and then, for sure, but it is possible. I am committed.

In relation to weight loss, I was aiming for 80kg prior to the triathlon. I would have got close, though I did not weigh in prior to the race. Two weeks before, I was 82.8, so I think I would have got there. I felt thin. I burnt about 2,200 calories during the race. They, I ate a significant amount after the race, from ice cream to pasties, to muffins and a whole lot more. Gee, it was all nice.

Anyway, it is not on to the next challenge. The 100k run. I am really nervous about it. I really don't want to do it, and I nearly pulled out today. There is only 7 weeks until then, so I don't have much time to prepare. Again, very nervous, but hey, it is out there, so it is on. Very challenging, mentally and physically. Anyway, I will keep you informed.

Until next time, keep training.

Anton

Two a day sessions!!

Well, with the Mooloolaba triathlon only 7 (ish) days away now, and very little training time left, and the fact that I have set my goal time for the triathlon at 2 hours and 35 minutes, it is time for some last chance or last ditch training.


The theory is like the one that I used as school and through my university study years - 'it is never too late'. See, people used to say a day or two, or even an hour or two before an exam "if you are not ready now, you will never be, the last ditch effort and cramming is not worth it". What a load of bollocks, I used to cram very effectively and efficiently, and got great results. Yes, I had also done the work during the term, or semester, but cramming can certainly help (in my humble opinion). So, how does that philosophy transpose itself onto training for a triathlon. Well, I believe that you can always get fitter and faster. I have never been very fast, reasonably fit, but never fast. Although rest days will be extremely important in the day or two before the triathlon, the week or two before should certainly be used wisely, and used to increase stamina, fitness and pace.


In the two weeks leading up to Mooloolaba, I am doing two a day sessions - slightly shorter, but higher intensity. Remember that I am self trained at the moment, later in the year, when it comes to an ironman or similar, a training program will be required, but at the moment, I am doing it by feel really. The other thing is that I am supposed to be following a running program at the moment, leading up to the 100k run, in May, but I have parked that until next week (when there will be only 7 weeks to go to the event - holy crap). Anyway, currently my morning sessions are lighter sessions, for about 45 minutes, with the goal being to burn about 500 plus calories for the session, keep the heart rate at about 80% and be consistent.

The afternoon sessions are a different matter, altogether. They are tough sessions, and they are still only about 45 minutes, though I burn more calories (marginally). The swimming sessions involves 2 by 1 kilometer swims. Each kilometer involves a slow lap, a medium lap and a fast lap (full on). I am not much of a swimmer, so you might like to do more, but 2 ks of that is enough to leave me gasping. The riding session involves 5 minutes off (around 100 RPM) and 5 minutes on (about 120 RPM). Again, a tough session, which lasts an hour. Finally the tough run is about hill sprinting. Where I am currently working, there is a 2.75 k each way loop, with a significant hill about 1k from home in the homeward direction. So, after running out, turning back and running to the base of the incline, the hill sprints started. After six of them done (to about 75% of the hill), I was shagged, and only 45 minutes had passed. Very tough.


By the way, I am alternating between swimming, cycling and running (in that order). So, this morning it was cycling easy, then this afternoon it will be swimming hard. Tomorrow it will be running easy then cycling hard, if you can follow that.


Last year, my Mooloolaba time was 2.41 hours and Noosa was 2.39 hours. So, to go 2.35 will be a big effort, but it is certainly achievable. I want to go 2.20 at Noosa at the end of this year, so there is a challenge.


I am sure all this is working, and that showed last Saturday morning, with a great run and ride.


My next goal is 10k in 45 minutes. That will be achieved sooner rather than later, I hope, and I will keep you informed.


Finally, 'you know you are an elite athlete (not) when you want to do the Rocky Balboa arms in the air pose when you get to the top of a hill after six hill sprints'.


Oh, forgot to mention, the riding above is done on an exercise bike (I am again on a remote mine site), and I am working 12 hour days in between training sessions. Early nights and heaps of sleep is the order of the day at the moment.


Until next time, keep training.


Anton

Bad life choices

The weekend was an up and down one, when it came to training.

After a big two weeks, where I really and truly discovered the benefit of interval training. Obviously, like all elite (ish) athletes, I have heard of the concepts, through I have never really got around to trying it, and moreover, trying it properly. Last week was a winner, with one running session on the treadmill consisting of 12k at one 5 minute k, then one 4 minute k. That was tough, but fun, and rewarding, especially to be able to pull it off. Then, it was onto the bike the next day, for 5 minutes at 100 RPM (or about 140 heart rate) then 5 minutes at 125 RPM (or about 175 heart rate) for an hour. Holy crap, very tough.

But then, on Saturday morning, it was on . A 10k run first, leaving at about 4.30 am. I did about a 49.30, so that was under 5 minute ks. Now, for most, that is not great, but at this stage for me, it is going well. And, I still had about 40 ks to ride on the bike.

So, onto the bike - now just so that you know, the club that I ride with uses Saturday morning as a recovery ride (which is understandable - you need an easy session at least once a week), so I was expecting a ride at about a 30k an hour average speed. Only 4 of us turned up, and yep, the pace was about 30 k an hour for about half of the ride. Then, Stuart turned up. Stuie is probably the pick of the riders in our club, up there with Jodine, who is always on fire. Between those two, if they are both there, I know the ride will be tough. And, the second half of the ride was. We were kicking along at 50k an hour there at one stage. So, it turned out to be a little tough, in the end. But we all held up. Jodine was a little knackered after a 300 k week. She can ride, too. And she never gives up. Go girl.

We ended up averaging over 29 k an hour for the ride, which was good.

I was looking to Sunday, then, for a 30k run. See, the triathlon training is going well, but I still have this 100k run to do in May. Eek.

So, onto the bad life style choices. On Saturday night, our 11, nearly 12 (birthday tomorrow) year old (Toby) had a birthday party, and had a sleep over. So, it was pizzas for dinner. Then, I took Zac (his little brother) to Les Miserables on Saturday night (and the ice cream shop on the way). More ice cream on the way home, home made bacon and egg burgers for breakfast on Sunday, followed by chocolate and lollies meant that I was not in a really great state for a big run in the afternoon. It was just so slack, and I do regret it, given that Mooloolaba is only two weeks away. After the effort on Saturday morning, I weighed in at 82.6 kg, which is on track for me to make it (or nearly make it) under 80kg by the triathlon. I really was slack on the weekend, with my diet, but hey that is past now, and it is not something that I recommend. My theory was that I would run it all over for three hours. But, you jut can't run on that sort of a diet.

So, with all that crap in my tummy, I tried a long run. Bad move. After 1k, I was off to the toilet (not in the bush - for a change). Then, after 10, I had massive stomach aches. By 12 k, they were unbearable, and I called my wife for a lift home. One run I would rather forget. Anyway, poor choices, and I have learnt my lesson. I think I was celebrating after a great effort on Saturday.

Then, I was watching the Biggest Loser on Sunday night, and Phil put on 5 kg in the last week. See, he won the half marathon on the show, and it appears that he had been celebrating for the week, and stacked it on. I can understand his mindset. It is easy to do. You just have to keep focused on the goal.

My training buddies, Mark and Marc came through with some words of encouragement last night, though I know that I made a big mistake. I won't make it again.

I will make up for it in the next two weeks, with a planned at least 15 sessions. I will let you know how I get on.

Anyway, you know you are an elite athlete when "you have to be picked up on your run with self induced stomach pains from poor diet after only 12ks".

Until next time, keep training.

Anton

Holy crap

Last night, I had a scary experience.


I am working in the Kimberley region of WA at the moment, and from the mine to the accommodation village is about 9k. I come back to the village in the evening, run just over half way out, then back, and it is a 10k run. You beauty. I have done that for 5 days in a row that I have been here, so clocked up another 50k (nearly - there is more).


Now, last night, as I was running out, I was running behind (chasing it off the road actually) what I thought was a lizard. Holy crap, it turned out to be a small snake, and I was so close behind it, as I was running faster than it thumping my feet on the ground to get it to move out of my way. Obviously I nearly soiled my tri suit when I saw it was a snake, and when it reared up at the bus that went past (not at me, thank god - but it was an angry little fellow). Mind you, it was pitch black, and all I had was my head lamp to see what was happening. Not enough light really, for out here.


So, as I ran out and turned around (I went a bit further last night, as I was measuring the distance to the Telstra Tower for a guy on site - who walks home from there each night), then on the way back, I look up and there is a massive snake (and I mean huge, huge) across the road. It was nearly from the white line on the side to the white line in the centre. I was massive, there is no other way to describe it. Again, I nearly soiled my tri suit. As you do.


So, I turned around, whilst saying a quiet prayer to the ghost of Steve Irwin to look after me, and ran as fast as I could. I sprinted (I now understand when people say that they run for their life). I was a little over running by that stage, so I tried to hail the bus down, which was returning in the other direction by this time. He did not stop, and I could not work out why. Anyway, I thought I have to get back to the village eventually, so I started running in the right direction again. Then, holy crap, this big unit of a snake was heading down the white line on the side of the road, heading for me. Another soiling episode, another turn and run for my life and another prayer to Steve Irwin to guide my life saving actions (I never really did get a sign from Steve, but I further struggled to understand how and why he did what he did - it must have been frightening).


So, there I was about 5k from the mine, 4k from the village, pitch black, being chased by a monster that was nearly as long as I am tall, and that was a little more dangerous. Holy crap. I did not know where the big unit was, I just stood in the middle of the road trying to check for movement around me. Nothing, thankfully.


Finally, a contract worker up here for the weekend, drove past and picked me up, and it was back to the village. We did not see the insanely sized boa constrictor (or King Brown, the boys think it probably was) again, so of course, so I am not sure if my tale of woe was quite believed. Mind you, I was a blithering idiot (with very close to a soiled tri suit), so I am guessing my escort sensed some urgency.


Anyway, that was my experience. Oh, then, when I got back, I nearly choked the bus driver, and said what were you thinking mate, I was in the middle of the road trying to flag you down and you drove straight past. He said that because I was always out running, he thought I was just waving to him, saying hi. Yeah mate, that makes sense, I'm out on a run, get bored, stop, wave my arms (and light) frantically from somewhere near the middle of the road, and that is part of some type of rational behaviour.


Then, at dinner, when I got back, I was relaying the story to a table of eager listeners, and they started telling me horrible stories of all of their snake encounters. One involved the same sized snake lying outside a room first thing in the morning, and it would let the occupant out to go to work. By the end of dinner, I was more of a blithering idiot, and was worried that I would have nightmares about being swallowed by one of these man eating loch ness monster sized land dwellers.


In all seriousness, I really have no advice on how do deal with this type of situation, if you encounter it. Just do your best. It is a tough call, and a scary situation.


Anyway, "you know you are an elite athlete when you encounter massive venomous animals whilst you are out exercising".


Until next week, keep training.

Anton

Tough two weeks

Here we are again at another blog about my exercise adventures this year.


The last two weeks have been huge with many kilometers covered running, riding and flying around the country for work (that does not get me very fit, though - and I need to do more swimming).


Up to 15 k runs have been the norm, though I must admit I have not been sticking to my training plan, which is very naughty. I am doing the work, but in another way. It is just to hard to be so regimented with my work roster (which takes me the far reaches of the country).


To recap on the program, I have am supposed to run 15 on Tuesday and Thursday and 8 on Wednesday, have Monday and Friday off, then run 15 Saturday and up to 30 or 4 on Sunday. Great in theory. The main ones that I am missing are the longer runs on Sundays, and I am running on through the rest days. Most runs are now about 10k, which is not helping my endurance. Anyway, there is no excuse, other than to say that I am struggling with work commitments (13 hour, 7 day weeks at the moment) to fit it all in. No excuses, and it will all come out if I have done enough work when the 100k run comes around in May.


Mind you, in all that, there was one day where I ran 8k in the morning, swam 1k, then backed up for a hilly 12k with my mad training partner Marc McLaren in the afternoon. That was a big day.


Then there is my other mad training partner Mark Adamson, who is getting pretty fit now, too, and who likes doing the big runs and rides.


Well, we are only 20 days away from the Mooloolaba Triathlon, and I think I am going to be ready for all but the swim, but that is nothing out of the ordinary, really. Just need more work.


A sprint distance triathlon became a duathlon of 2k run, 24k ride and 5k run after the Tsunami warning threatened to wash away the Queensland Coast (apparently) with what turned out to be 2 inch swells. Anyway, we couldn't swim, and had to run. I did 1.17 for the event, which was 15 out of 33. Not bad for me. The first two ks were around 4 minute ks and the last 5 were under 5 minutes. Average of 34k on the bike was good, too. Not a bad hit out.


Also, kudos to my lovely wife, Julie, who did the short distance of 1k run, 14k ride and 2k run. She is going well, and is thinking of doing Mooloolaba next year. Hope she does. I would love to see her doing that, and the training would be great for her.


Until next time, keep training.


Anton

Life Rocks and so does running

Well, after a great weekend of exercise, that included a 15k run on Saturday morning a running partner (unusual for me), in a time of 1.20, we got on the bike and did about 50k at an average speed of about 28k. This was slow, but the Saturday rides are slow and just fro everyone to roll the legs over after a hard weeks training. All good, and pulled up well.

About 2,000 calories burnt prior to 7.30 on Saturday morning. We started at 4am, which was very early, but it is a great time of the day. If you have not done a run, or a ride, at that time of the day, get up early this weekend (maybe not during the week). It really is good fun.

You get to see all the drunks coming home from the night club, and they look at you like you are from a foreign land being out exercising at that time of the day. In turn, you look at them and think - you idiot, why would you do that to your body. Most house lights are off, with everyone still asleep, while you are out burning calories and getting fit. There is no better feeling, really. Exhilarating, and you might even hit that runners high. I haven't yet, but I am told it is a good thing, and you feel like you can run for ever.

Anyway, I did 8k on Sunday night in 39.10. That was the first time in my life I have gone under 5 minute ks, so it was time for requirement. Yee Hah. It was a hard run, and it was through Brisbane City (Hamilton, actually), so there were heaps of stops at lights. That was a pain in the arse. Anyway, the Garmin tracks it all for me, stops and all.

Monday was a rest day, then this arvo, I did another 15k in 1.16.49, another cause for celebration. Average of 5.07 per k over 15. Double Yee Hah. It is getting there.

And, with the stretches that I learnt from the mad South Korean acupuncture torture physio, Insan (no, she was great), my body is feeling fresh. Can you believe that. Believe it, baby.

Living the dream.

Anyway, feeling good, and gearing up for the next sprint distance triathlon on Sunday morning. Should be fun, and I should be quicker than I was three weeks ago.

Also, I have started to count calories fairly tightly, as I am not losing the weight that I want to. That is a daily effort, and I record them. I have given myself 1800 calories a day, and any exercise comes off that. So today, with 1,200 for the run, I will definitely be burning more than I eat.

Until next time, run hard.

Anton

Sore still

Well, today was the third time that I have been to physio in the last week. My knee is showing some signs of improvement, but it is a slow process. Insan, the physio, thells me that this type of injury, in her experience, is likely to take about one month to right itself. Bummer, that is too long.

Here is the story, I think the sore knee is due to the 14days straight running from two weeks ago. That was tough, and it looks like it was tougher on my knee, apparently. But, I did lose some weight, which was the goal. It is all due to tightness in my ITB (the muscle up the side of the leg that pulls the knee outward). Very good, so now we know. But, how do you fix it, Insan. Guess what - acupuncture. Ouch. It is effective, but shit it hurts (and I am not real keen on needles). I can't get to physio for three weeks, so apparently, I needed to do extra needle work. And, gee, she got it right today. My muscles were twitching and I could feel it to my bones. Insan said - that is the best I have done so far - yeah, felt it ...

Anyway, the upshot, instead of running for the last two days, I have been on the bike instead of running. The knee is feeling better for it. Still, 1,000 calories on each ride, so good calorie burning. Not really helping me get prepared for the North Face 100 k run, but hey, got to look after the body.

Anyway, back to running tomorrow. And, I am going to try a body balance class at lunch time. Looking forward to that. Pumped. Apparently, it will also help my running if I get some more core strength. Sounds tough. Anyway, another thing to do.

Then, the big one - start stretching. Got you, Insan. I am on the job. She did show me some great stretches that I have not seen before. Pumped.

Been an ordinary week, I feel like I have put some weight on. Bummer.

I think it is time to start counting calories again. I will use Calorie King. Starting Monday, it is all about eating less than I burn, and being strick with it. There is only 5 weeks from Sunday until Mooloolaba, and I need to drop at least 6 kgs. That will mean less fruit, firstly, bummer again. The weight should start to really come off then, though.

I shaved down today, too. There is something about looking like you should be fit to keep you training and moving, and living up to that reputation. It is just a small thing that helps me stay focused.

Let me finish this blog off with - running sucks. I am really looking forward to getting through this 100k run in May. Then, I can focus on triathlons for the rest of the year.

Until next time, keep training.

Anton

Sore and stiff

Well, it continues. The weekend was a fairly good one, on the exercise front.

Saturday morning (starting at 4am) consisted of a 15k run (in 1.24 - average of about 5.5 ish minutes per km) then a 40k ride at about 30k per hour (casual). Not a bad start to the weekend, which was finished with a 10k run on Sunday night. All up, 60 k running for the week, and 40 on the bike. I was supposed to do 25k on Sunday, as per the plan for the North Face 100, but time got away, and a 3 hour run was not possible. Slack, yes, but you know how it is, with family wanting some time - oh, and we had a garage sale on Saturday, that we were cleaning up from on Sunday, so that took some time - excuses, excuses ...

I weighed in at 86.3 after the run, so that is not bad. Heading in the right direction and down from 87.4 10 days previous. Only 7kgs to lose prior to Mooloolaba triathlon.

Anyway, feeling a little stiff again today - hamstring tightness. I am off to Inson (the South Korean physio) today, probably for more acupuncture - holy crap. It does feel better afterwards, though, so well worth it, really.

A mate, Mark Adamson, wants to repeat the Saturday morning effort next weekend, so I will have a training partner. Mark is a strong runner - not sure he has been doing much lately, and a good cyclist, so he should be OK. I might have to keep up with him. The goal is to average 5.5 minute ks running and 30 ks an hour on the bike. Not fast, but consistent training pace. Looking forward to a training partner for the day, which is unusual.

I am gearing up for a big run on the back of it, on Sunday morning, or afternoon. Probably morning, given that I go away on Sunday arvo for work. Will make sure I fit it in.

Off to the gym for the next three mornings, with 15, 10 and 15 ks the strategy from Tuesday to Thursday. Then the weekend after is another triathlon in Yeppoon (Olympic Distance). Oh, and it is less than 6 weeks to Mooloolaba now, so that is getting closer. I hope my brother Joe is doing some training, He has signed up for Mooloolaba, but I think is struggling to get going. Go son, you can do it. Mind you, his knees are shot from playing Rugby as a young man, and he has never had them operated on. That would slow anyone down.

Finally, you know you are an elite (not) athlete when: "you can get up and run at 4am on Saturday morning, and you can wear a triathlon suit (not even a singlet) that looks like some bizarre set of tights or leotards. Look out. Lucky it was dark".

Until next time, keep running.

Anton

It continues ...

Well, there is one thing about exercise. It never stops. It is always there, waiting to be done. It is like a caged lion, ready to jump up and chase you around, until your legs are tired, your heart is pounding, your sweat is dripping, your energy is going and your feet are hurting. Bring it on, and keep running from the lion, I say.


It does get tough, though, as anyone that has undertaken a massive event, like running 100k would attest to. This week, it has been 15k (at a reasonable clip - 11.5 k an hour and higher) on Tuesday. Wednesday, instead of doing a slow 8, I did a bit faster (same speed as above) 10 k. I really did those two days easily. Then, today, Thursday, holy crap. I was aiming at another 15 k, but I could only manage 10 k. I was running as slow as 9 k an hour, at some stages. Gee it was tough. Not sure why, just getting used to the consistency of a solid training program, I guess. But hey, living the dream.


The three runs this week have been on a treadmill at the Cove Gym, in Perth. I like a mix of road and treadmill, and both have their own pros and cons. I like the consistency of speed of the treadmill. It just keep going at the speed that you set it at. And, given that I am working in Perth at the moment, I don't like running in the city, with traffic lights, pollution, people, cars and other things to either get in the way, or to stop the progress of an elite athlete.


Anyway, I am shagged today. I went to this South Korean Physio yesterday, to see if she could loosen up my ITB, and hence reduce some of the keen pain that I have been struggling with. Get this, one of the first things she said was "do you like acupuncture". Of course I effen don't - I hat needles. That did not stop her, apparently, as within a few minutes, I have needles jammed into the muscles in my leg. Holy crap, what an experience. Very different, but I should say, very effective. It feels great today. I must say, though, it is a weird experience, the needle thing. She reckoned that the needles could better pin point (what a pun) the source of the tightness, encourage blood flow, and generally make the muscles looser. She said something about energy flows and charkras at one stage (holy crap again), but my eyes glazed over at that stage. The only energy I need flowing is that which gets to my legs when I am running.


Anyway, maybe tomorrow will be a rest day. Looking forward to that. Then a big weekend of running, and I want to get some riding in, as well as loving the family time.


By the way, you know you are an elite athlete (not) when "you watch the middle aged lady on the treadmill next to you crank the speed up to over 15 k per hour, while you trudge away at 11 or 12 k per hour. Arrrgh."


Until next time, keep running.


Anton G

Short Distance Triathlon

Yesterday morning, in Yeppoon, during an event hosted by the Frogs Triathlon Club, I completed my first real event of the year. It was great fun, but it was very, very tough. It was the culmination of 14 days straight training, and I think fatigue might have played a part.

It was great competing again, though, after not doing any triathlons for about 3 months. It was a bit of a wake up call, as to my poor fitness at the moment, but hey, there is still time. I got 30 out of 30 for the male participants. Very ordinary. My goal for this year, is to get into the top third of competitors by the end of the year. There is a challenge.

It was an Olympic Distance Triathlon, and the swim leg was probably the toughest. It took me 21 minutes and something to get out of the water (750m). Then, with long transition time (due to a run up the beach and a run to the road with the bike), I was on the bike by about the 26 minute mark - very, very slow. The ride went well, though, very happy with it. I didn't check my average speed, but it would have been 33 ks ish over the 24 k distance (not 20, just due to the road and the way the race is set up). I was back into transition at about the hour and 10 minute mark, a two minute transition before a 26 minute run for the 5 ks. It was very slow overall, and it was about a 1.38 minute finish for the triathlon. Very slow, and somewhat disappointing, given that that the last one I did on the same course was finished in 1.26 ish. Anyway, just more work to do, and more to aim for.

Thanks to Wayne Clifford, the energy behind the Frogs Tri Club. Wayne rocks, and does a great job. If you live in the CQ region, you will hear Wayne on the radio on Monday mornings with a sport report. His nickname is Shimmer, not sure why, but I am sure there is a great story behind it. Now, Wayne is also a great cricketer and plays other sports, apparently. He is a national level triathlete. Good on you mate.

There were some great efforts, yesterday, and Ben Wriede was the winner, followed by Finn Turley and a Gladstone guy, Scott Murray. Scott is the guru in Gladstone on Triathlons. He does full Ironmans, and has got the calf Ironman Tattoo to show for it. He is a fit man, and I have done one ride with him. Maybe I should be doing more. And, of course, Ryan and Rebbecca McLaughlin went around. Ryan trains with Scott, and he is very fit, too. Rebbecca has a great story, as she was inspired by watching Ryan do the Mooloolaba triathlon last year. She made the decision to do the 2010 Mooloolaba triathlon. Rebbecca was not fit, she was not a sportsperson, but she was committed, and she has done amazingly well. She has lost weight, and is looking forward to seven weeks time. All the best, girl.

Hey, not sure why I am telling you about everyone else, but hey, it is all part of the story.

After the triathlon, it was off to Sizzlers for lunch. That was great, after being good for two weeks.

As I close out this week's edition of this blog, I am going to start closing the blog out with "you know you are an elite (not) athlete when".

So, for this week, "you know you are an elite (not) athlete when" you still start the bike leg of the triathlon without your cycling shoes clipped into your pedals - and you can still run in them!

Until next week, train hard.

Anton

Getting Sore

After about 100ks in the last 10 days, the legs are a little weary. So is the back.

I trotted off (so to speak) to the Chiropractor this morning, for some manipulation and some adjustment to my back. Interesting discussion, it was, as those visits to medical practitioners always are. I learnt about the 'knobby bits' at the bottom of your back and how they become weight bearing during sitting. I also learnt a great hamstring stretch, that can be done from a seated position. Go you good thing.

Apparently, my history of Sherman's disease (bent spine) and a knee reconstruction should mean that I can't run without pain, and if so, I will definitely feel it later in life (apparently). Well, at the moment, thanks to some orthodics from Mary the Physio, in Kiama NSW, my knee does not give me any grief. It used to, but not anymore. Mind you, everything else hurts, especially after running for 11 days (12 tomorrow) straight. But the knees are fine.

The training program is off to a good start. This week, instead of having the rest day on Friday, I am going to have that on Saturday, and do a triathlon, in lieu of running on Sunday. Then, it is a rest day on Monday. Yee Hah. Looking forward to that.

Might ride on Saturday morning, not sure as yet, as the weather is terrible here in Gladstone at the moment. It has rained for ages, everything is wet and drenched. We needed the rain, and everything, including our yard, is green. Running in the rain is a little tougher, especially when the wind blows up. Then it is time to harden up, and stop whinging.

Until next time, train hard.

Anton

Last week - Holy Crap

Well, it is off and running, literally.

Here are the details from last week:

* Monday Jan 25: 10k run
* Tuesday Jan 26: 8k run
* Wednesday Jan 27: 9k run
* Thursday Jan 28: 9k run and 1k swim
* Friday Jan 29: 9k run and 1k swim
* Saturday Jan 30: 9k run and 2k swim
* Sunday Jan 31: 9k run and 2k swim
* Monday Feb 1: 9k run
* Tuesday Feb 2: 15k run and 40k mountain bike ride
* Wednesday Feb 3: 8k run and 1.5k swim

Well, after all that, including a trip home from WA on the overnight (red eye) flight, I am fatigued. For some athletes this might not be a big schedule, but for me, in my current (and overweight) condition, it is arduous. I plan to take a rest day some time next week, but until then, keep slogging it out.

Actually, my great mate (and absolute champion) Marc McLaren, who I am doing at least 3 running events with this year, has given me a training plan for the next 15 weeks. leading up to the 100k run.

It is quite simple, Monday and Friday rest, Tuesday and Thursday run 15k, Wednesday run 8k and on the weekends just run Forrest run (for a few hours at least on both days). Tough stuff. The challenge is, that I want to do some triathlons this year, too, so I have to fit riding and swimming around all that stuff. Very tough. I will be fit by the end of it all, anyway. My lovely, beautiful wife, Julie wasn't really keen on me 'flagging' that it might be nice to do the Ironman in Busselton at the end of the year, as well as all of this other stuff. She won't mind, I am sure (love you babe).

Oh, and I lost about 4 kilos in 10 days. Yee Hah. I have only got another 8 to lose now, by Mooloolaba. I need to be lighter for all this stuff this year. Down to 87.4 kilos now. Still too heavy to be doing what I am doing.

Anyway, the mountain bike (on the road - raining) ride yesterday was tough after the 15k run. I hit the wall, and was really fatigued. Lesson learnt. Run early, not just before the ride.

Marc also told me that there is a Relay for Life (18 hours) in his home town of Kiama this year, too, so that will be on the agenda as well. I think we will take that one a little easy, as it is two weeks before the North Face 100. An hour on and an hour off, with a team of two (Go for Broke - our team name) sounds like a plan. I will keep you informed.

Oh, and the Garmin rocks. It is tracking everything for me. I love it, and I am trying to convince Marc to get one, too. Not sure if he will.

Live the Dream, until next time.

Anton Guinea