Increasing the Long Run

As part of my build towards Kepler Challenge and Tarawera 62km I will need to get a handle on how to manage my body over 5 hours, quite a step up from my previous area of proficiency in races around 2 hours long. Nutrition, pacing and cramp are the 3 main areas of interest for me as I push up the duration of my long runs to learn more about how my body responds. Here is a recap of today’s romp and what I have learned. Maybe you have had similar challenges?

Today I chose the Waitaks for my beating in the hope of learning more about my body just in time for Kepler in 3 weeks and I now sit here recovering and much wiser. I took a risk extending today’s long run beyond what my weekly progression had planned, which is a bit naughty, but just a one off and next week I’ll resume the planned progression rate designed to reduce my chance of injury. I’ve been comfortable with 2.5 to 3 hour long runs without nutrition earlier in the year and saw 4 hours with nutrition as a reasonable target for today.

Selfie #1 from bottom of Destruction Gully which runs straight into the sea. Now I’ve run every single track in the Waitakere Ranges!

The run started a bit rough with my energy feeling a bit low, unsure why, but the starting climb up Karamatura out of Hunia was a bit slow. I wasn’t phased at the time but once I got hungry only 1 hour in I decided not to take risks here and chowed down on half an Awaken bar and kept trucking on. Maybe I didn’t eat enough yesterday, or breakfast was too long ago, hard to say. I was still feeling weaker on the stunning but aggressive Omanwanui Trail, which was now concerning so I finished the Awaken bar and soaked up the fresh air on this stunning day, reminding myself to keep a steady pace and not push. It was about 20 minutes after this moment that I began feel better and much stronger on the hills, so maybe the energy was slowing getting to my legs, though much slower than the gels I’m used to using which hit me hard in 5 to 10 minutes compared to 40 minutes in this case.

Selfie #2 on the rugged ridgeline of Omanawanui

In fact, from here I was going quite strong for 2 hours, bouncing steadily up the long climbs and striding out well on the flat sections. At 3 hours I added a banana to the system and continued to tackle the climbs well, suggesting that today’s pacing was pretty good for longevity, although I was aware that race day would demand an extra hour from me. Close on 4 hours, and still on technical trails, I was relieved to notice no cramp setting in. This suggests that all the cramp troubles I have had in races, mainly in my calves, are more a function of intensity and less about duration.

It was here that I suddenly hit the wall, after feeling stable – not bouncing off the walls, but at least stable – for hours. The final decent down Fletcher was very rough, with me stumbling around like a drunk and feeling just as light headed. Glycogen had left the system! And I was reduced to a shuffle, how embarrassing! Although not far from the car, the technical nature of Fletcher had me down to a snail’s pace through concerns of pushing into a more trance like state.

I basically inhaled all my post-session food as soon as I got to the car, but I still felt light headed, a feeling I’m not used to even in the context of hard races like The Hillary 34km. My stomach was also unhappy with my attempt to get as much down my throat as possible and I was pretty uncomfortable for a few hours. I hear a lot about ultra runners having stomach problems, and this has sparked some interest to dig into other’s experience around this issue.

Now I sleep.

Auckland Ultra-Sprint

Last Wednesday Martin Peat and Counties Manakau Orienteering club set New Zealand’s first ultra-sprint orienteering race at Barry Curtus Park in Manakau. It was a fantastic afternoon of high speed racing and a great way to enjoy our ANZAC day in the sun.

The format of the afternoon consisted of 3 heats which could be run in any order before 3:00pm and the top 4, based on accumulative time, would race in a mass start final. Others who didn’t make the final would start afterwards as they pleased.

The special point about ultra-sprint racing is the extremely close together controls which require very quick map reading to get through cleanly. Planning ahead and sighting controls in advance on longer legs was a great technique to conquering the tricky parts. The other major difficulty was the maze which we visited twice on every course.

The start and maze on course A. (GPS in the maze is pretty useless)

The map include a maze enlargement which I found useful on most occasions

I missed out on the final which was won by NWOC’s Tom Reynolds closely Followed by Matt Ogden, Toby Scott and Jourdan Harvey. Places 5th to 8th formed an unofficial B-final which I finished 2nd in after losing my lead with a spectacular series of mistake while going through the maze.

I can’t wait for the next ultra-sprint and hope that this high standard is retained.