Gnw 100s 2008 Options

[littleblackpug]

LBP - well done for even attempting any of it without feeling 100% - next year, you're signing up for the 100mile aren't you!

....well the thought did occur to me to make that post at Patonga photo of Buzz's my computer wall paper!

[Beanie]

Photo's are up .... http://www.harwoods.com.au/Pictures/Sports...ning/GNW%202008

[BlueBel]

I just love those photo's.
They capture an essence of people not visible face to face.
Fantastic to see people captured in a moment in time.
And of course only the individual may know what thought and emotion truly lay behind the image.

[BlueBel]

The honour list of the GNW entrants is great, may be a bit confronting for some, but oh how i wish it was like a game of Lemmings.

[Mick]

I have send DB an email saying that I believe Rachel Waugh should be the new holder of the leg 7 record.

Just posting so we don't all tell him the same thing.

PS Had a nice relaxing _walk_ on the GNW from Kariong to Wondabyne, then lunch at the creek (before Staples lookout), then back to Kariong. So have finally been on all of the 175km. The only slighly non relaxing part was at the start of the walk near the rifle range. Luckily they don't start shooting before 9am and let us proceed. It was great to take the time to look at the views, plants and bugs.

[Whippet Man]

Better late than never. Here is my big day out:

 GNW_2008_Race_Report.rtf ( 22.37K ) Number of downloads: 27


Or it can be seen here.

This is the same report but with a pic making it a big file. If I knew how to delete it I would.

This post has been edited by Whippet Man: Nov 18 2008, 10:26 PM

Attached File(s)

 GNW_2008_Race_Report.rtf ( 1.53MB ) Number of downloads: 41

 

[Spud]

You're not a Whippet Man, you are a St Bernard Man.
Great read as usual. You will smash 30hrs next year.

[Brick]

Great race reports from EB, Beaver, Kiwi Lisa & Whippet.
Keep em coming, great to read what was happening on the day to other people while I was suffering.

Brick

[bill thompson]

Woof, Finally made it to a town with internet. Grenfell was closed on Mondays. Haven't the time at present to read all the other reports. If I get nay names wrong then apologies please.
Congratulations to Dave et al on another great GNW. This proved a hard year for me. A couple of medical issues during the year didn’t help. One, a shoulder operation was both painfully painful and painfully expensive. I asked the specialist if it would be OK to exercise. What do you have in mind.? A couple of one hundred mile runs. I couldn’t recommend it he said, but as long as they are easy going and pretty flat and there was no possibility of falling over, then maybe OK. I assured him they were as smooth as a baby’s bottom and I was more likely to fall over going out to the car park.
Did a bit of training on the way down. If you want a nice quiet spot then I can recommend Nowendoc NP. Saw and heard no one for a week and couldn’t even get any radio stations including the Man in Black on Radio National. The 2nd night before the run we camped at Heaton Lookout. A couple of hoons decided to torch a car. It was good to be back in civilisation again.
Great crowd at the start. 15 to 40 for the hundred in four years. People will have to get their entries in early which will be great for the organisers. The track to CP1 was much better this year and the conditions near perfect so I came in 5 minutes faster than last year. I think I maybe blew a gasket going on that lovely hill with the leaning rail as from then on I felt slightly breathless for the rest of the run, especially on the flat. Stoked up on numerous sausages at CP1 before heading on the easiest section to CP2. Joined soon after the campsite by Kate(I hope I have your name right) who was doing the 100k and we travelled along together until the Basin. She was faster, but liked the idea of joining someone who knew the course well, especially for the night sections. We were compatible fellow travellers as she also didn’t like talking or stopping on hills.
Picked up my stove at 2 for my ritual soup cook up at Watagans Creek. Collected some water in the creek in case the drop had been vandalised. It hadn’t, but the water went well in the soup adding vital minerals. I can now do this whole operation in under 10 minutes, well worth it. After the nasty rough climb, we enjoyed the great red sunset and arrived at the Basin on schedule. After a 25 minute Guinneas and meal break assisted by my crew Jane, I took off not feeling too confident about finishing. Jane was sure I would pull out at the next checkpoint. However I managed to convince myself that what ever happened, within reason, I would get out of Yarramalong. Our mail was being forwarded to Patonga so I had to get there for it if nothing else. It was interesting going down the road and being passed by people who left before me at the basin. I had expected to see Nick along the way. I find out much later that he had gone bush at the Basin. It seems that many people do some extra miles from 4 to 5. This is the only section I got the IPOD going. 12k of flat boring bitumen at 2am is not my idea of fun. I found Yarramalong much better this year so the extra 40m was worth it Dave. I did the whole next section alone. Took off soon after Canadian Kiwi Lisa with her red flashing light. I thought I would catch her on one of the hills but she disappeared off the radar. Must have taken a wrong turn as I arrived well ahead of her at Somersby despite having a 15 minute tea break at Stringy Bark Point. Jane cooked me up a good breakfast of scrambled eggs and bacon and I took off soon after Lisa. Came across Grant after a few k who was in a bad way with blisters and a torn muscle near the knee. He asked me to tell 6 that he wouldn’t be making the cut and to wait for him. Very disappointing to get so far. Maybe a few more mangos next year. I caught up with Lisa before the freeway - I think she had got lost again. This lady was certainly getting her monies worth. We both stoked up on food at CP6. I found milk particularly good at this stage and they had some brie that was great. The day was heating up nicely which I think was a blessing in disguise for me as the muscles seem to work better in the heat.
Lisa and I took off together she vowing to stick with me from now on. Before the swing bridge she promptly took off. I expected to catch her on the steep climb but no sign. After surprising a very large goanna on the track I realised she must have taken a wrong turn yet again. I had just 5 minutes at Myron Brook as I was worried about making the cut at the water drop. Made it easily with 15 minutes to spare and believe it or not a couple of minutes later Lisa comes steaming up the hill. I really didn’t think I would see her again. She must have done at least another 4k. This is one tough lady. The cutoff team of Sonia and hubby arrived on mountain bikes. Lisa had passed Nick way back and didn’t think he had a hope of making the cut. We cruised along for the next 10k or so chattering away until I suggested we put on a bit more speed just in case. Lisa took off on the last down hill to make sure she made it OK. I was having a slight knee problem so wanted to take care on the last bit. It was good to get on the beach and be cheered on to the finish where I touched with Lisa for equal last - where else?
The only disappointment of the day was that the fish and chip shop shuts at 6 and as a matter of interest only opens from 8 to 9am on Mondays. A bloke on the wharf saw us hanging around and opened up so we were very lucky to get our mail. By the way Dave, I received my seniors card in the mail so will expect a discount if I am crazy enough to have another go!
Thanks to my crew and all the organisers and volunteers that make this journey so enjoyable.
I am not sure when I will get this on the web. I was contemplating what I might write on the toilet at Nangar NP west of Orange this morning with a wasp nest just above and a large red back spider just behind. True.
Cheers from western NSW Bill and Jane

[Thomas]

Good on you Whippet. Thanks Mate.

[Bandanna]

That makes great reading Whippet. You have captured the struggle and joy of the event very well. I was re-living and visualising the trail as I was reading along.

The tingling sensation on the balls of my feet have only now stopped. I had no blisters to speak of, but it was as if I'd been walking on glass. Popped in to see a doctor last week Tuesday, and he said (besides saying I was quite mad), it was just bruising and calluses that had formed, which were causing pressure points.

[kathmandu]

The tingling sensation on the balls of my feet have only now stopped. I had no blisters to speak of, but it was as if I'd been walking on glass.

your avatar seems appropriate then!

great report whippet.

[Chopper]

Looking at all the finishing photos makes me want to hop in my car, drive down to Patonga and extend the GNW100 post to chest height so trail weary runners don't have to bend so far down to hug and kiss the darn thing.

[Whippet Man]

Geez Bill you are a legend. I can't believe you carry that stove. And your pace timing is impeccable as usual. Kiwi Lisa will have some stories to tell when she gets back. And the funny thing is I bet she tells it to someone who knows you. When I was talking about you to a guy at Hardrock this year he said: "Yeah, I met him at Big Horn in 2005(?). He had been camping in the bush and I gave him a ride to the start."
When you get back to civilisation can you do me a favour and count up how many 100s you have finished now?

[Spud]

Belated ramble.

[Innes]

Belated ramble.

Nice read Spud, thoroughly enjoyed that.

[Brick]

Great race report again spud.

[Whippet Man]

Another great run and great report, Spud. You are firing. Look out C2K.

[Tamsin]

Another belated race report...

Attached File(s)

 Fat_Legged_Tamsin_on_GNW_2008.doc ( 29K ) Number of downloads: 67

 

[Lynda]

Great reads Spud & Tamsin.

Tamsin - Do you know what caused the water retention?

Regards

[Brick]

Another belated race report...

Good on ya Tamsin.
You had another hard race and will only learn and get stronger from each hard race.
Hopefully you will have a great race next time out.
Maybe C2K in 3 weeks is your race?

Brick

[RawAussieAthlete]

I made it through 150km (1km from CP6). The first 103.7km in 16h 38m and the next 50km in 16hrs...
I completed the first 103.7km 2h 19m faster than last year, which in turn was 2h 38m faster than the year before. So in 2 years, I’ve taken off almost 5hrs for 100k event. I guess I must be doing something right, but for the 4th consecutive year the 108.5 mile finish in Patonga has remained beyond my grasp. As I’ve said before, there’s always next year

The first 60km

I ate everything as planned for the first 60km. All raw, all vegan, all organic.
Three 1.2kg (2.6lb) R2E2 mango, 10 bananas, 30 dates, 150g dried banana, 100g sultanas, 9 stalks of celery.
After that my appetite wasn't really there so I stayed hydrated and didn't each much
at all until it returned. I ate when I felt the need from my body.
After all, it only takes minutes for what I eat to start getting into the bloodstream.
No excess fat in the way (in my stomach or my blood).
No complex carbs to break down to simple ones.
Just simple, enzyme rich carbs from ripe fruit ready to fuel me with almost zero digestive effort.
The dried fruit was a compromise. Nothing with the water content removed digests as well as the whole food, but weight is a big consideration in a race like GNW100s.
From 60km onwards I barely ate 50% of the quantity I ate over the first 60km.
Not once did I feel like my food intake was a limiting factor for me.
> More pre-race sleep would have helped.
> Taping pads of feet at race start would have helped.
> Not running with a jacket around my waste with a headtorch in the pocket that was banging into my leg, eventually causing a corked quad would have been the biggest help.

Wasted time

I wasted 20 mins on the wrong path after not reading directions and continuing to the right instead of turning left at the communications tower at the top of Heaton Gap.

Having never done any of the race beyond Bumble Hill, I spent nearly an hour walking back and forth and around in circles after passing the GNW Campsite and looking for the locked gate. I lost perspective of the distances I’d covered between directions and hadn’t been looking at the map. I was left shaking my head with no clue where I was on the map until I closely examined the features of the river in conjunction with my compass…I guess I was a little tired

Sleep

> Sun night 10hrs
> Mon night 9hrs
> Tue night 9 hrs
> Wed night 5.5 hrs (Organic, wholesale fruit market day at Homebush. Up at 5am to get race food!)
> Thu night 10 hrs
> Fri night 6hrs (Slept at the race start in a sleeping bag under an annex off a 4WD. Got into deep sleep and 6hrs felt like I’d had a full night’s sleep.)
Awoke 4:30am on race morning feeling alert and refreshed.

Post race sleep:
> Sun night 12 hrs (deep sleep in the fully reclined front seat of my car…too drowsy to drive home…parked on a slight uphill so my body was comfortably level). Not enough sleep. Felt tired at work.
> Mon night 14 hrs! (…finally I felt considerably refreshed)

Preparation

I had only been running 15km to 20km per week for the months leading up to the race which included a small amount of regular bodyweight training. During the 3 weeks before the race I started running twice per day (sometimes 3 times) for 30 to 45 minutes with a 5 to 7 kg backpack (approx 100km per week). I found this was an effective approach to overloading and recovering to get me as ready as possible for the mountains and distance given the brief time remaining. I also incorporated wall sits (built up to 2 to 3 minutes), planks, squats, lunges, interval running and many other activities to keep the training fun and to prepare my body for the dynamics of the Great North Walk 100s.

I had been throwing all my race gear bits and pieces into the boot of my car over preceding weeks which helped considerably when it came to packing all my checkpoint bags on Friday. This always takes me many hours and is a job that never gets finished!

Bowel and bladder

I stayed fairly well hydrated throughout the race peeing regularly and unlike previous years when I didn’t have a single bowel movement during the entire 100km, perhaps being more hydrated meant about 4 bowel movements during the 150km of my race.

Drowsiness during the race

Thrilled to have reached CP3 before dark, en route to CP4 I put my head torch on which within minutes dulled to an almost useless light. It was sufficient to run with so I decided to conserve my other batteries to last until morning. Some runners approached from behind so I ended up running behind my own shadow to the light from their head torches. We ran like this together for numerous km, in fact I was surprised I still felt so good running at this stage. Towards the end of the 3.6km on Kingtree Ridge Road an overwhelming drowsiness came over me which I struggled with for quite some time, eventually falling into microsleeps while running (I had previously only experienced this in previous years while walking). I would awaken when I become conscious that my vision was no longer of the torch light and moving scenery but a dark haze with no clarity. A quick release of adrenalin with this realisation would awaken me for a brief period, only to repeat the cycle perhaps 4 or 5 times. With the change of trail after turning left on the walking track I was alert once again.

I slept in a white sandy cave halfway up Bumble Hill for 1 hr 20 mins (didn’t set an alarm). It was elevated 2m so passing runners wouldn’t be concerned (or awaken me), but I remember hearing about 5 or 6 people pass me during this time.

At the unmanned water station at 118km en route to CP5, I fell asleep for I suspect several minutes while in a squatting position filling my Camelbak. To the sound of an approaching runner, I awoke amazingly still holding my opened Camelbak by the handle and the water jug on a 45 degree angle (ready to pour) but with its base now resting on the ground. Only a few drops had been spilled. I had reached a whole new level of fatigue for me at this point.

At 138km en route to CP6, I slept for 10 minutes on the trail just before at the road before the big water tanks.

Around 146km en route to CP6 I slept for about 5 minutes in a squatting position. I didn’t really want to waste time sleeping at this point but felt the need for a brief nap. I was awoken by the falling feeling as I lost balance rolling to my right side onto the trail.

Footwear

I ran the first 28.6km to CP1 with Teva running sandles and no socks. I love the freedom of my feet being able to breathe and the cooling effect is amazing. In hindsight I would have benefited from taping the pads of my feet (compromising the cooling factor and breathability) as there were early signs of skin movement on the pads of my feet upon reaching CP1. At CP1 I stuck to my plan of changing to shoes and socks but didn’t tape my forefeet until CP2 (52.5km). At 119.3km, en route to CP5, after crossing Ourimbah Creek I had wet shoes and socks. Climbing the following steep ascents in wet socks, the pads of both feet quickly became problematic blisters which required further taping. They were to be annoying hotspots for the remainder of the race as I was unable to locate any surgical glue (like DermaBond) or supa glue to strengthen them.

Energy (Nervous System)

Unlike the numerous previous 100km races I’ve completed, this time I didn’t ever feel like my nerves were shot by the end. I attribute this to getting more sleep leading up to the race than ever before. Sleep charges your nervous system with the electrical energy (vital energy) required to relay the vast number of messages the brain sends to muscles, organs, etc. Until you sleep again, any replenishment of your vital energy will be minimal. There is no substitute for sleep. Taking stimulants like caffeine (primarily a cerebral stimulant, a cardiac stimulant, and a diuretic) merely borrows from your body’s vital reserves by stimulating bodily functions or systems (e.g. overworking the adrenal gland to release additional adrenalin). There’s more to it but that’s my current understanding.

My back was lightly covered with “sweat” pimples after the race. I ran much of the race shirtless with my Camelbak directly against the skin. So perhaps it needs a wash after many years of use!

Fuel (Food/nutrition)

Day before race:
Mid-morning I drank over 3 litres of 100% freshly made orange juice (I ate the pulp too).
Mid-afternoon:
Ate a 4-5 medjool dates.
Evening:
Ate 4 small mango and 8 bananas.

During race:
1.2 kg mango after each of the first 3 checkpoints.
3 stalks celery after each of the first 3 checkpoints.
Dried fruit (100g sultanas, 125g banana) in 2nd half of most sections.
CP1-CP2: 7 bananas
CP3 (81.7km) - 10 small tomatoes and a head of cos (romaine) lettuce
15 pre-pitted medjool dates awaited me at most checkpoints in a l litre container to which I added water. After an hour of running and the dates were fully blended into a rich, sweet, electrolyte drink.

All of my food was organic. I drank between 1.5 and 3 litres of water for each checkpoint.

I lost my appetite from about 60km as night approached. I ensured that I stayed hydrated but didn’t force food down, instead waiting for true hunger to return in the form of a dull ache in the throat. I found my body was sufficiently fuelled from the abundant food I consumed during the first 10 hours.

I ate 2 or 3 big regular sized meals in the days following the race. Big banana smoothies, some plain, some with fresh mint and loads of mixed lettuce. I enjoyed several huge salads (e.g. tomato, cucumber noodles, lettuce, red capsicum).
I had several litres of fresh OJ on Monday. Race recovery time is always a joy...plenty of good eating and no shortage of great sleeping.

Organisation of race
As always the support offered during the race was flawless along with the directions and race organisation. I give the utmost praise to Dave Byrnes and the Terrigal Trotters for the depth of their passion for running and their genuine desire to help each one of us achieve great things. The GNW100s remains unthreatened as my favourite race.

[pipi]

For me, starting this run was undecided until the day before. For the two weeks prior I had been having constant stomach cramps and my body was not processing food properly.

The first leg went well - it was very enjoyable running and a real pleasure to be somewhere new. My plan was to run with/follow closely a runner who was familiar with the route and was running at a similar pace. Right from the start, Blue Dog and company flew off at a rate of knots, I followed with the hope that they would slow down when they hit the dirt trail - this plan fell apart very quickly, the pace was way to quick and so I slowed down and would have to find my own way. Dr Lach caught up and we spent more than 30 minutes running along having a good long chat about my stomach amongst all things - Dr Lach is a GP and volunteered to bulk bill me for the consultation - but essentially he advised that there was nothing normal about by stomach problems. When we got to the first long hill, Dr Lach took off, he was certainly primed for a fast run. A fair while later, I met Blue Dog on the walking track section through the rain forest - or more precisely, I met him off the walking track - he had taken a wrong turn and had descended well down a water course before realising, luckily for me, I met him on his way back or else I too would have ventured further down. I ventured ahead, hoping and expecting that Blue Dog would catch me when the road section that was coming up. I reached the first checkpoint feeling fresh and excited.

About 20 minutes into the second leg I started to get strong stomach cramps. Also, I found that I had to run much slower than I had expected to preserve some energy for later on. The slow pace frustrated me, but I figured everyone must have been feeling the same, as runners were not flying past. The glimpses of great view and the tall grass trees on this section were just great.

I took the start of the third leg very slowly - my stomach was just not happy. I took a few breaks after the first climb and walked some sections along the road. All of these breaks were in attempt to get my stomach working again. I was very surprised that runners were not coming through. I took about 10 minutes break at the unmanned waterstop, looking accross the valley and hoping to see some other runners. No one in site, I climbed up the hill slowly, the cramps had passed and I was able to run with comport all the way to checkpoint 3.

I was just really excited at checkpoint 3, I was running at ease, had plenty of energy and was really enjoying the forests. However, it was here that everything fell apart. I had a can of creamed rice which did not sit too well. When nearing the top of the climb after leaving checkpoint 3, I force myself to eat a banana - I did this because I thought there would be little chance for eating again until the checkpoint 4 as I heard it was mostly easy running. Shortly after woods, I threw up. Sitting next to the trail I was in disbelief - with the exception of sea sickness I had not thrown up for many years. I was mentally exhausted. I scrummaged through my pack, and realised that I had forgotten to pack my electrolyte and some of my snacks - I had left them at the last checkpoint sitting on the grass by mistake. Not long after Joel came up, he stopped and offered help. We had a good chat and then Spud came along. Spud gave me his salt tablets, and both Joel and Spud were very considerate. After some convincing they took off together, it was touching to see the comradie off them running off together. After studying the maps, I decided to call it quits and wander back to checkpoint 3.

Since the run, I have visited the local doctor 3 times - upon the advice of Dr. Lach. To cut a long story short, I have discovered that I am lactose intolerant. Whenever I run further than about 10 km's I get stomach cramps - I had always believed that this was normal for runners. Within two days of avoiding dairy I have been enjoying a quality life that I have not experienced for years (well that is the polite way of putting it). This weekend I went for a 30 km run with no stomach problems at all - a first for me.

I am glad that I entered this great race, and hope give it a more honest effort in the future. I have learnt a lot from this years experience and am in awe of the dedication and focus that many of the other runners have.

[Spud]

Good to hear from you Pipi and that you are getting that stomach issue sorted. The creamed rice would not have helped with your lactose intolerance.
You were flying up front and I have no doubt you could smash this course up in the future.
Next year mate.

[KiwiLisa]

Kiwi Lisa will have some stories to tell when she gets back.

I sure will! Thanks Bill for a great report, and for letting me tag along with you to the finish. I don't think I would have finished the race without following your lead and excellent pacing. I am really inspired that you could finish the race walking. I am working on getting my walking pace really strong and eliminating all the stops so that when I do my next ultra I can still walk to the finish if I can't run anymore.

Thanks also all the other folks who wrote about their race. It's been great reading all the stories from perspective of other folks suffering :-)

Cheers,
Kiwi Lisa

[littleblackpug]

I was asked to write a small piece on GNW100's for my shop's newsletter, although it wasn't much fun writing about a race I DNF'ed, and I was wanting a couple of photo's to go with it.

Does anyone have any GNW photos that they would be happy for me to use, and that they think would be a great display of some aspects of the event for people who know nothing about trail ultra's? Some great scenery would also be good as it does cover a bit about the GNW track in general, it's history etc.

Please email any photos to my email address on my profile page, or post a link here please.

Thanks!

This post has been edited by littleblackpug: Dec 31 2008, 06:44 AM

[Mick]

Please email any photos to my email address on my profile page, or post a link here please.

How could you do better than Milov, sitting in a chair, feet up, having a snooze.

[Hermie]

Try toget a photo ofme.I'm much more handsome!!!!!!!

[Action]

I am sure all those involved with GNW last year know my cousin, Joel Mackay. He won the hundred miler. Well, he is in Royal Prince Alfred in Sydney getting a couple of stents put into his heart arteries tomorrow (Monday 2 Feb 09) after passing out on a run last week.

There is no family history of heart problems, but Joel has had a history of some very mild chest pain which, until now, the specialists haven't sorted. Now they have. He is pretty relaxed about it (as relaxed as one can be in the circumstances), and I pointed out to him that he should bounce back turbo charged given they are giving his heart a thorough service.

Fingers crossed.

PS - Hey Dog, your hand was impressive, but Joel's heart trumps it. There goes that excuse

[littleblackpug]

wow. all the best to Joel for a safe recovery.

[Eagle]

Shows running is no guarantee for good health but sure better than doing nothing. All the best to Joel.

[Spud]

Too true Eagle, amazing, I am shocked, all the very best to you Joel and family, I'm sure you'll come out stronger than ever.
Thinking of you.

[Blue Dog]

Shame he didn't pass out on a run 87 days ago.

Best wishes Joel.

Blue Dog.

This post has been edited by Blue Dog: Feb 2 2009, 06:19 AM

[Thomas]

I was thinking of Joel last weekend when I did his roseville ripsnorter - good luck Joel for a speedy recovery.

[Action]

Joel had two stents inserted, all by the book, home now, should be running again by the end of the month. All good.

[Spud]

Great news Action. Thanks for the update.

[milov]

Please pass on my best wishes to Joel. My brother-in-law is one of the team behind the development of the new generation stents, and he is a very smart man!

At GNW I told Joel a joke as we were climbing to the hugging post. In the driest tone he said people don't tell jokes any more (implying that there is probably a good reason) then he ran off never to be seen again. Possibly the most memorable put down I have as yet received.

milov

[Blue Dog]

At GNW I told Joel a joke as we were climbing to the hugging post ..... then he ran off never to be seen again.

That should tell you something about your jokes.