69 replies to this topic

[trail runner]

Hi all,

This is my third year completing the Sydney Trailwalker previous two years our team have walked it in just over 21 hrs.

This year is the year of the run!   :)  We are looking at running in around 15 hrs. Any tips or training programs. Be interested in what long runs we should be aiming for and when.

18 weeks to go

Fitzy

[tim]

I am going for my 5th Sydney (6th Trailwalker) this year.  I have no idea what training is needed for a 15 hour team.  Actually there would only be a handful of teams that are able to run sub 15.  If we get in around 19hrs I will be happy.  Anyone wanting to donate to a good team may I suggest F.A.R.T.

[Beaky]

I have only competed once (this will be my second year) but can I stress the importance of running the actual trails at night in practice. In particular, run the parts of the trail that you will be running during the night in the race (ie probably 60km onwards). Definitely go in pairs or more to do this but a good 20 or 30km run carrying water/food on the trails using the lamp is something that no amount of road running during the day can help with.

Of course running 150km or more a week will help too.

Good luck. I am walking with my dad, my brother and a mate so will be well behind you.

[qwen]

Completed my 2nd Melbourne Trailwalker this year in 16 hrs after walking the first 2 years ago in 20.5. Our aim was to break 18 hrs with a bit of running on the downhill sections. Training consisted of 30 - 40km running during week over 4 or 5 days and then walking / jogging the trail on the weekend.

Our 3 month training schedule started in January and our trail walks were :
Week 1 - 31km 4:20 - 1000 steps and hills
Week 2 - 19km 2:54 - flat
Week 4 - 35km 5:38 - hills
Week 5 - 23km 4:16 - Mt Donna Buang and back
Week 6 - 39km 6:12 - lots of hills
Week 7 - 19km 2:42 - flat recovery
Week 9 - 57km 9:39 - first 5 checkpoints
Week 11 - 22km 3:02 - flat recovery
Week 13 - Melbourne Trailwalker - 100km 16:03

On the day we limited our stops at the checkpoints to 5 mins, just enough time to change backpacks and possibly shoes if required. We also had a 35 mins stop at 57km mark to have lunch. We only ran down hill and walked at a pace of 7-8km/hr on the flat.

We were passed by lots of teams early on who were jogging but passed most by just keeping a consistent pace throughout and limiting time at the checkpoints.

Hope you achieve your 15 hours  B)    B)

[nikolay]

I've done 2 Sydney Trailwalkers, the second one in 16:30.
I think any marathon program is good enough to run a decent Trailwalker, you just need to substitute the flat road long runs (or at least some of them) with hilly trail ones. A hill session during the week can also help. I also try to do 2 run/walks of 40-50km 1-2 months before the event. I personally didn't find training during the night very beneficial (our team did lots of that as training for our first event) – it increases the risk of injury and also is not much fun – you don't see anything around. I found that the main problem with the night running/walking during the race is not the technique or the navigation but the physical exhaustion. I think that as long as you are fit, you'll have no problems during the night. Also – travel light during the race – I had only one water bottle last year (no backpack) and that was just fine.

[trail runner]

Some interesting thoughts, many thanks. We have started our bush and hill runs last week (one of the benefits of living in Berowra   :D  and we are slowly building to 100km a week (currently at 60km).

The water bottle is interesting i reckon that I would cramp early with out the extra fluids.

We are definitely looking at a plan (and sticking to it) probably run down hills and flats and walk up hills. We will trial in a couple of practice runs.

Will keep you posted...

[nikolay]

trail runner said:

quote:

---

The water bottle is interesting i reckon that I would cramp early with out the extra fluids

---

The first year we ran one guy from our team got very bad cramps from about 30km to 60km and that was because it was hot and he drunk too much water without getting the electrolytes. The salt tablets saved him from pulling out. So you can get in trouble even if you drink too much water. Last year I ran with only one water bottle and went to the toilet 10+ times during the race, which probably means I didn't have problems with hydration.

[trail runner]

We have had a minor setback last chatting and lost one of our runners early.  <_<  

Any one interested in joining a mens team looking at running 15 - 16 hrs? Let us know.. Only prerequisite is to enjoy pain and laugh allot.

It means plenty of training we are running 60km a week at the moment with our current long run at 20km. We are on the slow build to 100 pw. We are increasing by approx 10% a week.

[Whippet Man]

Bummer Trailrunner. I'm sure you'll find a suitable replacement.

Tim said:  

quote:

---

   Anyone wanting to donate to a good team may I suggest F.A.R.T.

---

That wouldn't be the same team that came first in their age group last year would it?  ;)

[tim]

quote:

---

That wouldn't be the same team that came first in their age group last year would it?

---

yep, we beat Action's over 40's team by 3 minutes.

[trail runner]

Hi all,

Thought I would drop out a line and see how everyones training is going. We (team Berowra Cyclones) have been out every Sunday for the past 5 weeks traversing the trail and must admit the traffic levels are increasing which is great.

Our longest run has been Berowra to Davidson Park which was not the most enjoyable outing, other than the hot tea at the end. i forgot how long 100km really is ! Amazing how quickly the memory forgets the pain inflicted in less than a year.

Fitzy

[cassisg]

Hi trail runner,

training has been a bit haphazard, although my focus was on gcm last week, so I missed one group training run. Plan for this sunday is last 2 sections (most likely will be done at night in august) so we know what they look like in daylight, whihc should help with navigation at night.

Not sure how we'll go, not sure about the 16 hour target either   not looking forward to the long runs coming up (seperate from the trail run/walks/jogs) trying to work out how I'm going to fit a 50-60km run in, let alone where the hell I'll go thats 25-30kms away.

[trail runner]

cassisg, on Jul 9 2006, 08:09 PM, said:

Hi trail runner,

training has been a bit haphazard, although my focus was on gcm last week, so I missed one group training run. Plan for this sunday is last 2 sections (most likely will be done at night in august) so we know what they look like in daylight, whihc should help with navigation at night.

Not sure how we'll go, not sure about the 16 hour target either   not looking forward to the long runs coming up (seperate from the trail run/walks/jogs) trying to work out how I'm going to fit a 50-60km run in, let alone where the hell I'll go thats 25-30kms away.

[trail runner]

hi Cassisg,

Oops hit reply to early on the last reply...

The second last section is nice and long, not to bad in terms of terain although at night its feels like it goes for ever. Might also have something to do with it being the second last leg. The last leg we haven't trained yet. We are looking at running 35-40km haven't selected what legs yet for Sunday. The week after we are doing the first 5 legs on the Sunday. Hoping to have one or two of our support crew out assisting (will need it).

Fingers are still crossed for the 16 hrs will have a better idea Sunday week.

[Shuffler]

trail runner, on Jul 10 2006, 06:06 AM, said:

hi Cassisg,

Oops hit reply to early on the last reply...

The second last section is nice and long, not to bad in terms of terain although at night its feels like it goes for ever. Might also have something to do with it being the second last leg. The last leg we haven't trained yet. We are looking at running 35-40km haven't selected what legs yet for Sunday. The week after we are doing the first 5 legs on the Sunday. Hoping to have one or two of our support crew out assisting (will need it).

Fingers are still crossed for the 16 hrs will have a better idea Sunday week.

Hey trail runner, my team (Bouddi 441) are from the Central Coast & have planned to get on course at least once a month. Last month we did Berowra to the finish & like you I'd forgotten how far it really is.

When I did it 2 years ago I'm sure the second last leg was only supposed to be 14kms not 17kms.

Our team will be a mostly walk affair around the 24 hour mark. I would like to do a run the easy stuff try next time. As it is I have to run some bits to keep up with the downhill agility of one of my team.

We are also doing the first 5 legs on Sunday week so we might see you out there! It will be interesting to see how we go because I think we are being a bit conservative regarding our time & stops.

I'd be interested in what people are doing from a point of view of stops & how long at each.

[nite_time_runner]

The team from "7 minute abs" were out trainimg at Crosslands / Galston Gorge on the weekend just passed.  It was the first training session together ( 2 of us did GCM so had no time to think about trailwalks, rolled ankles and other such things before GC!)

There were atleast 6 other noticable trailwalker groups in the few hours we were there - you can tell them - water bottles, camelbacks, groups of four walking briskly!!

First observation - man it gets cold down that gorge!! - and that was at 10am, so i really need to look closely at our night time gear, there would be a real risk of hypothermia or frost bite if you stopped too long.

This is our first ever attempt, and with 6 weeks of training to go, we are "hoping" for a 24 finish time, but would happy just to finish and raise the $1000 pledge without to much drama.   Actually, we'd like to get to Berowra by nightfall, but starting at 8:30am, and following the "average" times from last year, i think we may only get as far as Crosslands.

Two of us will be wearing CR caps (myself and mouse )- so say g'day if you see us on the tracks!

[trail runner]

Hi Shuffler,

The last two years I completed it wit a team called 4 for a day. We walked the lot in 21hrs 52 min and 21hrs 19 mins. We had a very strict pit stop strategy which we stuck by and did better than in most instances. The stops consisted of the following breaks or there abouts

Start 10.00 (mins)
CP1 16.00
CP2 10.00
CP3 16.00
CP4 36.00
CP5 16.00
CP6 16.00
CP7

Total 2 hrs

Its amazing how quick 10 mins goes and its hard to get out in under 5 min (check in, refill water, grab a bite etc). The long break was for hot food.

As for the tracks we are runnning 45km Berowra to finish this Sunday and 55km the following (start to Berowra). May see you out there.

Fitzy

[Shuffler]

NTR, were pretty much aiming at the same time & starting at 8:30 as well. Like you guys we'd like to get to Berowra by dark but will see how it pans out. Hope to see you on the track.

Trial Runner. If you only did the one longer stop for hot food  what did you eat for the others. I'm assuming you had food pick ups at the other stops but did you eat there quickly as well ? Or take most of it with you? What foods have worked for you on the track?

I know what you mean about 10 mins going quickly. I think that as you get tirer you go into a time vortex. My last support team was too sympathetic & let us linger way too long.

Also hope to see you out there!

Cheers Moe.

[milov]

Hey all,

Since coming back to Sydney it has become more then obvious that so many runners come from the north shore. Why? Are us guys from the eastern suburbs sub-standered? Anyhow, been taking the effort to leave the eastern suburbs and get on the trail at least once a week. Just did a short one today (thornleigh to Berowa) only to have our new team member succumb to a sprained ankle (good luck Paul).

Anyhow, would love to do a long one on Sat or Sun (start to Berowa). If anyone in the eastern suburbs is heading out to Lane Cove early morning and has room for one more in their car I will carry your water for you if you let me tag along.

[Paul Every]

Thanks for the run today Milov. Hitched a ride out of Crosslands to Hornsby OK and I currently have the ankle in ice and am hoping to be back on the road tomorrow.

Other than an availability of great trails I don't know what it is tthat attracts a disproportionate number of runners to the darkside up this way. 3 of 4 of the inaugural C2K runners came from Hornsby & Killara.

[trail runner]

Paul and Milov,

Must be the water out this way....

Great to see a large number of runners/walkers out on Sunday. We completed Berowra to the end but got lost in the last section went left up the hill rather than right and down by the water at the 3 km mark. This is the price you pay for not having a map. We ended up dialing a friend and making it to the end.

We are running first 5 legs on Sunday, we will be kicking off at 7.00am at the bottom of the hill, may see a few of you there.

Fitzy

[trail runner]

Shuffler, on Jul 13 2006, 06:58 PM, said:

Trial Runner. If you only did the one longer stop for hot food  what did you eat for the others. I'm assuming you had food pick ups at the other stops but did you eat there quickly as well ? Or take most of it with you? What foods have worked for you on the track?

We ate all the way through. Really important to eat and drink from the start. We carried chocolate, museli bars, nuts, dried fruit, bananas, manderines and sandwhiches etc. Each stop we would refuel our water bottles (now have a camel back much easier) and restock food items. We would have coffee tea soup etc at some of the stops.

Our support crew was the best! and they followed us to most stops (we did not use them at the 1st or at Crosslands).

This year because we are running I am sticking with the nuts (salted), Gu's (latter legs), museli bars, bananas (if we can get a hold of them), snakes alive (cause I like em)    and probably a few sandwhiches. Hot meal will be tortellini or the like.

Hope this helps.

Fitzy

[milov]

hey trail runner

re food on the trail

we all know how good bananas are for food on the go, and alas, how expensive they have become
May I suggest steamed sweet potato as the 'new' banana. great fuel, and it doesn't bruise like bananas.

[trail runner]

Hi all,

How did everyones training go on the w/e. We completed 55km in 7 hrs 46 min but had a few mishaps. One of our members had to bail at the 30 km we think the food and water mx on the day was out (didnt eat or drink enough). Also our team split up a bit and I missed the one of the turn offs   ( lesson for beginners ... Stick together you can only go as fast as your slowest team member).

The only other issue was cramps. It was a little warmer out on the track on Sunday and the body paid for it. All up we were very happy with the hit out if not a little sore today.

Be intersted how everyone else went. Time to start tapering and cutting back to a more reasonable 30-40 km long run (some night running coming up also).

Fitzy

[Shuffler]

We did the first 55km also, with 3 of our team . 1 member had the flu.

We're not quite in the 7 hour category, (far from it in fact), but I thought that other trailwalkers might like to hear accounts from us average Joe's as well.
We completed the 55kms in just over 12 hours. With about 30 mins of fluffing around including getting lost a couple of times.

Like Trail runner's team we had 2 of our team who "hit the wall" due to lack of food & fluid. Luckily we managed to pull ourselves back from the brink & complete the 55 albeit at little slower than anticipated.

It seems that a large part of this event is about working out your food etc.

[omni]

I'll be track marshall at Berowra on Friday (shh don't tell my lecturers), will wear my CR Cap.

As for snakes alive, Starburst's snakes got me through the Canberra Marathon, love having snakes on runs.

[Beaky]

I am out of City to Surf now so my nexct race is Trailwalker. I say 'race' but I am only interested in finishing. We will be walking the whole way but hope to get home in about 20 - 24 hours. We have been hamstrung by some last minute support crew withdrawals (through absolutely no fault of theirs) so we will really need to plan carefully and carry a fair pack of food etc.

One question we would love to have answered relates to the course...I did this race two years ago as a last mintue replacement and besides the actual race I have never been on the trail (even in this preparation), so that explains thie question...

Are there any spots on course where we will pass through suburbs and can duck in and buy some food or drink? Our concern is that without regular support crew it may be difficult to carry (or keep cold) a sufficient amount of glycogen drinks. Any help would be appreciated.

[Bushpig]

Beaky, on Aug 8 2006, 07:49 PM, said:

I am out of City to Surf now so my nexct race is Trailwalker. I say 'race' but I am only interested in finishing. We will be walking the whole way but hope to get home in about 20 - 24 hours. We have been hamstrung by some last minute support crew withdrawals (through absolutely no fault of theirs) so we will really need to plan carefully and carry a fair pack of food etc.

One question we would love to have answered relates to the course...I did this race two years ago as a last mintue replacement and besides the actual race I have never been on the trail (even in this preparation), so that explains thie question...

Are there any spots on course where we will pass through suburbs and can duck in and buy some food or drink? Our concern is that without regular support crew it may be difficult to carry (or keep cold) a sufficient amount of glycogen drinks. Any help would be appreciated.

Paul C, on Aug 8 2006, 09:59 PM, said:

Beaky, on Aug 8 2006, 07:49 PM, said:

I am out of City to Surf now so my nexct race is Trailwalker. I say 'race' but I am only interested in finishing. We will be walking the whole way but hope to get home in about 20 - 24 hours. We have been hamstrung by some last minute support crew withdrawals (through absolutely no fault of theirs) so we will really need to plan carefully and carry a fair pack of food etc.

One question we would love to have answered relates to the course...I did this race two years ago as a last mintue replacement and besides the actual race I have never been on the trail (even in this preparation), so that explains thie question...

Are there any spots on course where we will pass through suburbs and can duck in and buy some food or drink? Our concern is that without regular support crew it may be difficult to carry (or keep cold) a sufficient amount of glycogen drinks. Any help would be appreciated.

[Bushpig]

Beaky, on Aug 8 2006, 07:49 PM, said:

I am out of City to Surf now so my nexct race is Trailwalker. I say 'race' but I am only interested in finishing. We will be walking the whole way but hope to get home in about 20 - 24 hours. We have been hamstrung by some last minute support crew withdrawals (through absolutely no fault of theirs) so we will really need to plan carefully and carry a fair pack of food etc.

One question we would love to have answered relates to the course...I did this race two years ago as a last mintue replacement and besides the actual race I have never been on the trail (even in this preparation), so that explains thie question...

Are there any spots on course where we will pass through suburbs and can duck in and buy some food or drink? Our concern is that without regular support crew it may be difficult to carry (or keep cold) a sufficient amount of glycogen drinks. Any help would be appreciated.

Beaky,

The course takes you very near to Thornleigh shops (cnr Wood St, Pennant Hills Rd, Comenarra Parkway).

I think the course emerges from the national park at Thornleigh Oval (Ferguson Ave) then you all stroll over P. Hills Rd near the train station.  

There is a bakery, Woolworths etc in the shops.  They also have an excellent Dan Murphy's if the pain is too much.

PC.

[Beaky]

Thanks Paul C. That will make things much easier although I might skip the Scruffy Murphys until the Saturday morning!

[trail runner]

Beaky, on Aug 8 2006, 01:17 PM, said:

Thanks Paul C. That will make things much easier although I might skip the Scruffy Murphys until the Saturday morning!

There are also shops at Berowra. Not much after that point (55km) based on the times you are running. You may need to have the hot meal at Berowra rather than Apple tree bay.

It will be a long night with out the support crew. All the best.

[trail runner]

4 sleeps to go....

Hope to see you on the day I'm in team 204 and will have a red Variety Cap on.

In the final stages of tepering and for me thats a week off nursing a groin injury. Still very excited. Good luck all and I hope you achieve your targets thanks for the helpful tips.

Fitzy

[Shuffler]

Wish everyone well for Friday!

Really noticing all the niggly injuries now, just nerves.

I hope to see some of you out there. My team is 441.

Cheers

[Spud]

Wishing all the very best to my Team Mellum mate Tim and the Fatass trailwalker team.
Happy trails guys, see you Friday morning.  

[Dutchie]

Spud, on Aug 21 2006, 06:57 PM, said:

Wishing all the very best to my Team Mellum mate Tim and the Fatass trailwalker team.
Happy trails guys, see you Friday morning.  

[Dutchie]

Dutchie, on Aug 21 2006, 07:04 PM, said:

Spud, on Aug 21 2006, 06:57 PM, said:

Wishing all the very best to my Team Mellum mate Tim and the Fatass trailwalker team.
Happy trails guys, see you Friday morning.  

Travel safely, all Trailwalkers. Hope the weather is kind to us. Look out for us and say hi, we're Team Dutchy - 374 and will be wearing bright orange t-shirts. 3 guys and one very tired looking chick!  
7am start.

Dutchie, on Aug 21 2006, 07:04 PM, said:

Spud, on Aug 21 2006, 06:57 PM, said:

Wishing all the very best to my Team Mellum mate Tim and the Fatass trailwalker team.
Happy trails guys, see you Friday morning.  

Travel safely, all Trailwalkers. Hope the weather is kind to us. Look out for us and say hi, we're  Dutchy's Army - 374 and will be wearing bright orange t-shirts. 3 guys and one very tired looking chick!  
7am start.

[omni]

Will see you all at Berowra.

[quackbaa]

Good luck to all Cool Runners taking part this year.

I'm actually going to be working at Checkpoint 8 sharing Check In/Out and food and drink duties from midnight Friday until 8 am so I'll keep an eye out for you all.  I will try to remember my CR hat though it may be pretty cold and it may not fit over the top of a beanie.

[nite_time_runner]

Good luck everyone!!

Mouse and I ( and a brother each! ) are in team 208 "7 minute abs" (who can guess what movie we all like??).

Think we will be wearing CR hats - mine is still new - I've only really worn it at the GCM and once or twice after, so it is really bright and you may need to adjust your shades as we approach.  

We are aiming for 24ish hours - not fussed if it goes a few over, so long as we finish in good spirits!!  We're starting at 8:30am, so we will see some of you there.

PS - is the leg from CP7 to CP8 ONLY 17km - did it on Sunday and it just dragged!!!  

  Good luck!  

[Beaky]

nite_time_runner,

I also did CP7 to CP8 on Sunday (and didn't see you!) and can onyl agree that it seems much longer. Two years ago I pulled out on that stage with an injury and I was told that it was closer to 21/22km. I am not sure whether it remains the same but I agree that it goes on forever and will do so even more at night.  You just have to look at the average times for that stage in the map book for confirmation of its length.

It sounds as though my team (my dad, my brother and a mate) may be shadowing you all day. We start at 8.30 and hope to do around 24 hours. Hopefully I can meet you at some point. We are team no 050. Keep an eye out for us.

We have scored some support crew members at the 11th hour (was looking dire there for a while) for a few checkpoints at least which is comforting.

Good luck to all and let's hope for no rain.

Pete

[Shuffler]

Beaky, on Aug 22 2006, 04:55 AM, said:

nite_time_runner,

I also did CP7 to CP8 on Sunday (and didn't see you!) and can onyl agree that it seems much longer. Two years ago I pulled out on that stage with an injury and I was told that it was closer to 21/22km. I am not sure whether it remains the same but I agree that it goes on forever and will do so even more at night.  You just have to look at the average times for that stage in the map book for confirmation of its length.

It sounds as though my team (my dad, my brother and a mate) may be shadowing you all day. We start at 8.30 and hope to do around 24 hours. Hopefully I can meet you at some point. We are team no 050. Keep an eye out for us.

We have scored some support crew members at the 11th hour (was looking dire there for a while) for a few checkpoints at least which is comforting.

Good luck to all and let's hope for no rain.

Pete

Beaky, were on the same start time & hopefully finish time so might see you out there. ( were team 441).

I agree wholeheartedly about no rain.

I think CP7_CP8 is only 17km seems long though. From memory they had it marked as 14km 2 years ago when I last did TW.

Moe.

[tim]

thanks Spud.

and Beaky I agree the trail between 7 and 8 is a bugger!  Especially since it is at night and you are really starting to feel tired.  The good thing though is that once you get through it you only have one more to the finish.  

I think this may be my 6th trailwalker.  It is one of my favorite runs for the year.  I love the team aspect of it and I am lucky enough to have a really good team.

We are starting at 7 and hope to do it in under 20hrs but one of our guys is having some knee problems so we will let time sort it self out.  

Good running everyone, stay together and have fun.

[seris]

I'm the token female in Team 220. Starting at 7am and hoping for sub 20hrs. Did 19hrs 19mins last year, would love to beat that. We have a great team this year, hopefully will still think that midnight Friday. Good luck everyone.

[langswm]

Hey seris

Best of luck. Might have to join you one of these days. Another notch in the belt for "50 before 50". Hope Pete can keep up with you!

[Bandanna]

My 6th Trailwalker, can't wait for Friday 7am!

Team 450 "The Roaring Forties". We are hoping to keep Seris and her team in sight - nothing like a bit of friendly intra-company rivalry, hey Jane       

Will be wearing CR Tri-top.

Checking the weather forecast, looks like we'll be running in the rain.

[cassisg]

Howdy All,

7 am start and a 19 hour target (I'll live to regret that I'm sure).
Team 224 - CommRunners. Kind of like CoolRunners, but the Bank version :-(

Will have my cap on in the morning so will try and say hi. Even though we're planning to run as much of it as we can, we are still planning to walk the hills, including the first. Since this is my first one, will we look stoopid walking that first hill up from the school, even though we are a running team???

[seris]

Firstly Langswm, Trailwalkers do not count in my 50 before I'm 50! (may have to rethink that in 5 years though!) Thanks for your good wishes, will up Pete's life insurance tomorrow.
and Bandanna, don't think we'll be slowing down to keep you in our sights   Have you got the OK to wear CR gear? I think we'll be walking billboards for YOUR company......

[Bandanna]

seris, on Aug 23 2006, 09:52 AM, said:

I think we'll be walking billboards for YOUR company......

  

...OUR company will be manning Checkpoint 1 at Lane Cove, some 30 colleagues have kindly donated their time to volunteer and help out.

[Spud]

Just got back from my morning run, ran through the first section of TW back to East Ryde and watched the front runners come through. Jo Blake and team were moving along comfortably at the front followed by the Cosmo Boys.
Saw the fatass team with "no taper" Tim, "what knees" Herrmannator, "no ankles" Nick Drayton and the tireless Marie Claire.  Paul Every and team were moving along well too along with a few Striders and CRs, early days.

I took some snaps with my mobile and will put them up later.
Here's one of the fatass boys, Tim and Jan on the pipe bridge in East Ryde.

[attachment=66:attachment]

Edited by Spud, 25 August 2006 - 09:59 AM.

[Jogger]

Live tracking here
A slap in the face for ACTrun : status=walking