31 replies to this topic

[mhvh]

Hi,

I am doing the Flinders Tour on 29 July.  It is my first run of this distance but I am looking foward to it.
My question is; is it very hilly?  Does anyone have a profile (garmin or similar) map of the course?
I looked at the maps on the website but they don't show a profile.  It does look like it goes up a bit of a hill though at some point.
Also, are road shoes appropriate?
Is anyone training for this that would like some company at sometime.  I am getting bored doing all these solo runs.

Thanks in advance,

Chris

[TynoMite]

Road shoes should be fine.
It does indeed go up a hill.
I walked up some sections last year (in the 30 at Cooks), but there's plenty of flat-ish cruising time too.

Garmin link from 2010 from some bloke called ozandyp
http://connect.garmi...tivity/48624591

Edited by TynoMite, 14 June 2012 - 09:06 PM.

[mhvh]

Perfect.  Thanks

[GLASSMAN]

A reminder that there is just over a week to the close of entries ( midnight July 22 ). Of course entries could close early if the 300 limit is surpassed. At present there are 200 entered (  half in the 25k and a quarter in each of the 10 and 50k. With all the rain we have had in the last few months you can expect a few swampy patches. I will start emailling entrants with the latest information and an updated list of entrants on Monday ( July 16 ). You might also find some of the Forestry roads chewed up by 4wd hooning.

[redbackrun]

GLASSMAN, on 14 July 2012 - 08:54 AM, said:

A reminder that there is just over a week to the close of entries ( midnight July 22 ). Of course entries could close early if the 300 limit is surpassed. At present there are 200 entered (  half in the 25k and a quarter in each of the 10 and 50k. With all the rain we have had in the last few months you can expect a few swampy patches. I will start emailling entrants with the latest information and an updated list of entrants on Monday ( July 16 ). You might also find some of the Forestry roads chewed up by 4wd hooning.

entry closing tomorrow night. still some places available http://glasshousetra...au/flinders.htm

[mhvh]

Hi,
Just wondering, for the 50km run, do people generally eat any solid foods or just gels and energy drinks?
Cheers,
Chris

[AlunDavies]

mhvh, on 25 July 2012 - 06:17 PM, said:

Hi,
Just wondering, for the 50km run, do people generally eat any solid foods or just gels and energy drinks?
Cheers,
Chris

Hi Chris, are you entered in the 50km?  The reason I ask is that, without seeming harsh, I would have thought you'd have looked into this before this point.

Your question is very broad and varies from individual to individual.  I would suggest that most would eat some solids but what constitutes solid food for some may not to others.

Personally, I eat very little up to 50km but I'm not the fastest nor the slowest. Both your pace, your metabolism and your ability to digest foods on the run will dictate what would work for you.

If you're not entered and are simply curious, then all of the above is true but there's a factor many don't get.  You can only process a finite amount of calories/hour, regardless of their form.  Your fitness and ability, predominantly, will determine how far you travel in that hour.

[mhvh]

Hey Alun,
Yup, I am entered.  I have thought about it a bit and tried to read up on it, was just after an opinion from some who have done it.  I ran 43ks as a long training run the other day and only took water, and it was pretty hard, but that was on road and reasonably quick for me (4:47 pace).

Oh well, I guess, I'll take more than I will need and see how I feel on the day.

Thanks

[AlunDavies]

mhvh, on 25 July 2012 - 07:05 PM, said:

Hey Alun,
Yup, I am entered.  I have thought about it a bit and tried to read up on it, was just after an opinion from some who have done it.  I ran 43ks as a long training run the other day and only took water, and it was pretty hard, but that was on road and reasonably quick for me (4:47 pace).

Oh well, I guess, I'll take more than I will need and see how I feel on the day.

Thanks

Well, at least you're going have an idea of what it feels like.  I'd guess if you get your pace right for the first half, you'll be ok.  You'll get through on gels and Endura (that's what will be at most checkpoints) with maybe some chips, etc.  Cliche advice maybe, but don't go out too hard and don't watch the clock in the first few km's when you're climbing Beerburrum.  Won't do you any good and it's time written off.  Your run won't start properly until you get back down.

One thing I'd say, if you see something at a checkpoint and you fancy eating it, then eat it (in moderation if it's something you haven't tried).  Watch your electrolytes more than anything else though.

[mhvh]

^{Thanks Alun.  Looking forward to it I think.}

[Ultramouse]

Yeah, what Alun says about Beerburrum. It's a totally soul destroying exercise, designed to make you sweat for no apparent forward progress. The view from the top is good but beware the descent. Bang go your quads for the next few kms. Oh, what fun!

[redbackrun]

 FLINDER'S TOUR - 2012 provisional.pdf   66.21K   35 downloads

Provisional results please email info@runtrails.org if any discrepancies.
cheers
rbr

[mhvh]

What does the -1:00 mean? Mime isn't affected and is correct. Just wondering.
What a great race. So well organised and the volunteers were great.
I obviously need more long distance training, I can hardly move tonight. Those bloody hills!

[redbackrun]

mhvh, on 29 July 2012 - 08:27 PM, said:

What does the -1:00 mean? Mime isn't affected and is correct. Just wondering.
What a great race. So well organised and the volunteers were great.
I obviously need more long distance training, I can hardly move tonight. Those bloody hills!

could be errors or more likely one hour early start or to that effect but i will follow up.
cheers

[JeffP]

Huge kudos to the event organisers and staff.  You did brilliantly.

Anyone happen to take a gps or barometric watch out with them to get the elevation profile?  Mapmyrun says it was 109mtr each way for the 25km, which is I think a little low.

[AlunDavies]

It is out.  If I could work out how th attach a file you could have the .kmz route file from Google earth.

[JeffP]

feel free to email the kmz file to jeff.price[at]rocketmail.com and I'll have a tinker later today

[AlunDavies]

Have just mailed you Jeff.

I have it at a gain of 872m and a loss of 858m

[CharlieB]

Really enjoyed the Flinders 50km yesterday (even going up Beerburrum). Thank you to Ian and the volunteers for making it a great day. Looking forward to GH100 in September.

[redbackrun]

 FLINDER'S_TOUR_-_2012-1.xls   59K   39 downloads
Updated

[craig9elf]

Not fast, but here's my garmin.

http://connect.garmi...ivity/204550297

[katess]

Just wanted to add my thanks to the organisers and volunteers - it was a superbly organised event and all the volunteers at checkpoints etc were super friendly. I did the 24k and have to say, the white ribbon markers were a blessing otherwise I would have been lost several times over! Loved it and will be back again next year. Thanks again!

[Kato]

I'll pass on your thanks to the checkpoint crews.  We did mark the course pretty heavily - sometimes people just turn off a straight road otherwise.  Thanks to the runners, the helpers had a good day too.

[mhvh]

Ok, so I have almost recovered from the weekends run, well at least I can walk downstairs now!  Looking at the winning times and judging by the way my legs felt at the end of the race I have a lot of work to do.  I managed a 5:20, but walked most of the last 10ks and guys finishing just behind me looked fresh as daisys.  So my questions is; what sort of training do you guys do?  Because I mainly ride road and MTB I haven't really done much running.  Lately I have pushed my running up to around 50ks per week, that is obviously not nearly enough, so how many are enough, especially as I am looking at doing a 100k and then one day 100 mile race.  Should I keep building base in my legs and do those races next year?
Thanks,
Chris

[dhlodik]

White ribbon markers saved me when turning off where the macadamia nut trees and then going through the massive bog holes where the 4WDs obviously tear up the place. PB for me (http://is.gd/xS6E2S), maybe time to swap the iPhone with Runkeeper for a Garmin'ish device to track my runs.

[AlunDavies]

mhvh, on 31 July 2012 - 06:17 PM, said:

... what sort of training do you guys do?  Because I mainly ride road and MTB I haven't really done much running.  Lately I have pushed my running up to around 50ks per week, that is obviously not nearly enough, so how many are enough, especially as I am looking at doing a 100k and then one day 100 mile race.  Should I keep building base in my legs and do those races next year?

How long's a piece of string?

There are so many answers to this Chris, probably as many as there are 'ultra runners'.  I use the quotes as some of us are ultra runners and the rest of us are people who have run ultras (I consider myself to be one of the latter).

I do ok for someone of my age I think (considerably older than the 36 years the Flnders results would have you believe).  I've spent the last 18 months or so getting close to where I was prior to a long term injury and something I've discovered that works for me, by accident, is less more often.  I've never been of the belief that optimum training for ultra's requires 5 and 6 hour training runs (for 100 milers, etc.) and am convinced that, as with marathon training, at some point you'll pass a point of diminished returns and do more harm than good.  That point comes much sooner than 5 of 6 hours and with most people it will come in under 3 hours.  What this means is that when you reach your event date, you're likely to still be recovering from a training run you've done a month or more prior.

I'm not speaking from a totally uneducated position but must stress this is my own opinion:

My first question to you would be when do you plan to take on your 100km/mile race?  Your mileage is low but you don't need to be completing 100+km's/week to complete either (the emphasis being on completion but not ruling out relatively high performance).  However, I think you need to be regularly up in the 80's with weeks of 100+km's in there somwhere.

Also, don't think that to go long you don't need speedwork.  Speedwork will make your slower running progressively more comfortable (you could refer to it as your 'all day' pace).

In short, good marathon training, provided you throw in the odd marathon and certainly the occasional 50 km race, will serve you well.  The rest you can take from there.  Plenty will say that if you can run a marathon you can run 50km, can run 100km, can run 100 miles, etc., etc. and, while this is true to an extent, 'can' is no indicator of what shape you'll be in and won't educate you with regard to what pace you should be running at.

Nutrition and hydration is a whole other business.  Fundamentaly simple, yet very specific to the individual's needs and preferences.  Don't overcomplicate things.

I'm guessing you learned quite a lot on Sunday, hopefully you took the time to speak with/listen to everyone you could both during and after the event.  Listen to everyone then do what you find works for you.

Hope some of this is a help

Cheers

Alun

[pommiemick]

Hi Alun,

It was good to read the advise you posted in reply to Chris.

It gives me more confidence that I am on the right path to competing in my first 100km this Sep at GH.

I notched up a 375km month in for July, which incorporated the Gold Coast Marathon and also the Flinders 50km. I am doing two 15km speed runs during the week and the LSD runs on Sat and Sun totalling at least 60km.

I am doing the Townsville marathon on Sun and have also signed up for the SC Marathon on the 26th. I am trying to treat these as just a slow training run and not get caught up in the emotion. I paid for that a bit on the weekend by running a bit hard down Mt Beerburrum(should have listened to Ian!)

Any more hints/tips that you could throw out there for another novice to the sport who enjoys  getting out there on the trails would be appreciated.

Cheers

Mick

[AlunDavies]

pommiemick, on 02 August 2012 - 06:39 PM, said:

Hi Alun,

It was good to read the advise you posted in reply to Chris.

It gives me more confidence that I am on the right path to competing in my first 100km this Sep at GH.

I notched up a 375km month in for July, which incorporated the Gold Coast Marathon and also the Flinders 50km. I am doing two 15km speed runs during the week and the LSD runs on Sat and Sun totalling at least 60km.

I am doing the Townsville marathon on Sun and have also signed up for the SC Marathon on the 26th. I am trying to treat these as just a slow training run and not get caught up in the emotion. I paid for that a bit on the weekend by running a bit hard down Mt Beerburrum(should have listened to Ian!)

Any more hints/tips that you could throw out there for another novice to the sport who enjoys  getting out there on the trails would be appreciated.

Cheers

Mick

Hi Mick

I'm reluctant to post too much of this sort of thing as though it's based on some education and my own experience, it's still largely only my opinion.

Drop me a line: ag dot davies at hotmail dot com

[Bellthorpe]

The information sheet for the Flinders Tour refers to 10k and 12k. Which is correct?

[AlunDavies]

Bellthorpe, on 09 August 2012 - 09:36 AM, said:

The information sheet for the Flinders Tour refers to 10k and 12k. Which is correct?

From the results it seems it was 10km BT.

[Bellthorpe]

How come the results are in for an event yet to be run? Ah, I see. I'm in the wrong thread. The link I posted was the information sheet for the as yet to be run Glasshouse [sic] 100.

[M_Polichay]

25km slow runner's garmin map:
http://www.mapmyrun..../view/119704699
and photo blog:
http://anigorotodyss...nders-tour.html