tag:blogger.com,1999:blog-37253707798994180552024-03-19T14:35:44.445+11:00Brendan Davies: In The Long RunBrendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comBlogger199125tag:blogger.com,1999:blog-3725370779899418055.post-34604191069074683922021-07-14T22:50:00.006+10:002021-07-15T14:57:13.421+10:00There’s a Pathway through the Bushland<div style="text-align: left; text-size-adjust: auto;"><b><span style="font-size: x-small;"><i><span style="background-color: white;"><span face="arial, sans-serif" style="color: #4d5156;">Before publishing, and you (the audience) reading this reproduced poem, I feel compelled to acknowledge the Dharug and Gundungurra peoples, whose country this poem is written about. They are, and always will be, the </span></span><span face="arial, sans-serif" style="background-color: white; color: #202124;">Traditional Owners who have a continuous and deep connection to their </span><span face="arial, sans-serif" style="background-color: white; color: #202124;">Country that we can only aspire to begin to understand.</span></i></span></b></div><div style="text-align: left; text-size-adjust: auto;"><span style="caret-color: rgb(0, 0, 0);"><span lang="EN-GB"><span face="arial, sans-serif" style="color: #202124; font-size: x-small;"><b><i><br /></i></b></span></span></span></div><div style="text-align: left; text-size-adjust: auto;"><div style="text-align: center;"><span style="color: #202124;"><span style="caret-color: rgb(0, 0, 0);"><span style="font-family: helvetica;"><b>There’s a Pathway through the Bushland</b></span></span></span></div><span><span lang="EN-GB"><br /><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;">There’s a Pathway through the Bushland,</span><br /></span><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;">In the heart of the mountain range,</span><span class="Apple-converted-space" style="caret-color: rgb(0, 0, 0); font-family: helvetica;"> <br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Sun-tipped trees, and golden sunlight.<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Shadowed rock and sheltered vale,<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Tinkling sound of many a waterfall,<span class="Apple-converted-space"> <br /></span></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Tuneful notes of joyous birds.<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Ferny nooks, and flannel daisies,<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Canopied o’er by gum trees tall.<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Splashes, too, of golden wattle,<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Boronia pink ‘gainst rock of grey,<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Regal waratahs and gum-tips<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">As the seasons hold their sway.<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;"> <br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">There’s a Pathway through the Bushland<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Leading to the Uplands fair,<span class="Apple-converted-space"> <br /></span></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Just a bridle-track to follow,<span class="Apple-converted-space"> <br /></span></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">To the gully ending there.<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Steeper still, to reach the summit,<span class="Apple-converted-space"> <br /></span></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Pathway left, and bridle track.<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Halting stumbling for a foothold;<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Looking upward, never back.<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Summit reached, the view enchanting,<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Resting, we see again<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">The beauty of Hill, Plain and Valley<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Remembrance that ever will remain.<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;"> <br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">There’s a pathway leading to the Uplands,<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Seemingly, there’s not any track at all.<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">And the heart and feet grow weary,<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Seeking for the path, ‘ere night will fall.<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Fairest paths that had not any foothold;<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Crumbling rock and tortuous maze enclose.<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">No wonder that the heart and feet grew weary<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">With the fears that made heavy the road.<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Come weary heart – Come back to the valley!<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">‘Tis but a step away,<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Rest by the cool, quiet waters,<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Everything must righ’ itself someday.<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;"> <br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Ar’ the pioneers forgotten? Never.<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Not while the Universe holds sway.<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Great minds ever held the courage<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">To wrestle with the barriers on the way.<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">“Blazed” tracks, for those to follow,<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Where homesteads gladden to this day,<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">With ploughed field and flower, in many a garden,<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Brought from the Homeland far away.<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Set along the bushland tracks and pathways.<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Marked by railway, towns and cities stand.<br /></span><span lang="EN-GB" style="caret-color: rgb(0, 0, 0); font-family: helvetica;">Pioneers are the beacon-lights of Australian History.<br /></span><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;">In this fair Southern Land.</span></span></div><div style="text-align: left; text-size-adjust: auto;"><span style="caret-color: rgb(0, 0, 0); font-family: HelveticaNeue; font-size: 12px;"><br /></span></div><div style="text-align: center; text-size-adjust: auto;"><span style="caret-color: rgb(0, 0, 0); font-family: HelveticaNeue;"><i><span style="font-size: x-small;"><b>By M. Keating</b></span></i></span></div><div style="text-size-adjust: auto;"><div style="text-align: center;"><span style="caret-color: rgb(0, 0, 0); font-family: HelveticaNeue;"><i><span style="font-size: x-small;"><b>The Katoomba Daily (NSW) – Sep 10 1932</b></span></i></span></div><div style="text-align: center;"><span style="caret-color: rgb(0, 0, 0); font-family: HelveticaNeue;"><i><br /></i></span></div><div style="text-align: left;"><span style="font-family: HelveticaNeue;">This poem was found, quite by chance, while researching the latest bushwalking adventure that I undertook today with John Newman. It really touched me, in light of the current lockdown and sorry state of the country (and world), and spoke of the simplest, and pure connections to nature which can nourish and fill the soul regardless of whatever else.</span></div><div style="text-align: left;"><span style="font-family: HelveticaNeue;"><br /></span></div><div style="text-align: left;"><span style="font-family: HelveticaNeue;">It also sums up my latest off track adventures beautifully. It was quite the serendipitous find as it saved me writing a blow by blow account of these walks, which I am really not into.<br /><br />Photos from myself, John Newman & Greg McKay</span></div><div style="text-align: left;"><span style="font-family: HelveticaNeue;"><br /></span></div><div><span style="font-family: HelveticaNeue;"><b>Friday 9th July, 2021</b><br /><i>Passes of Narrow Neck</i><br /></span><span style="font-family: helvetica;">Narrow Neck Gate - Harmil Ledge - Glenraphael Head - Dunphys Pass - Narrow Neck Gate</span></div><div style="text-align: left;"><span style="font-family: HelveticaNeue;">With John Newman<br /><a href="https://www.strava.com/activities/5597854550">https://www.strava.com/activities/5597854550</a></span></div><div style="text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-USmXh2i-HPE/YO7f465gHEI/AAAAAAAAE-g/jOX4MtpiPPQXvzEUqhonsq9Xo18HZz7EACPcBGAsYHg/s4032/IMG_5768.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://1.bp.blogspot.com/-USmXh2i-HPE/YO7f465gHEI/AAAAAAAAE-g/jOX4MtpiPPQXvzEUqhonsq9Xo18HZz7EACPcBGAsYHg/w480-h640/IMG_5768.JPG" width="480" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-GoyLkUeHHkM/YO7f4xWNFSI/AAAAAAAAE-g/l4NXB6oajh0jLLwpm_sdjkP6i7zJ0kf9ACPcBGAsYHg/s4032/IMG_5761.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3023" data-original-width="4032" height="480" src="https://1.bp.blogspot.com/-GoyLkUeHHkM/YO7f4xWNFSI/AAAAAAAAE-g/l4NXB6oajh0jLLwpm_sdjkP6i7zJ0kf9ACPcBGAsYHg/w640-h480/IMG_5761.JPG" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-Q-ErlEcnGXU/YO7f45VCFVI/AAAAAAAAE-g/OR4sy0lBRDwCS8szyAoELJ3IhPAjmgX5wCPcBGAsYHg/s4032/IMG_5759.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://1.bp.blogspot.com/-Q-ErlEcnGXU/YO7f45VCFVI/AAAAAAAAE-g/OR4sy0lBRDwCS8szyAoELJ3IhPAjmgX5wCPcBGAsYHg/w480-h640/IMG_5759.JPG" width="480" /></a></div><br /><div class="separator" style="clear: both; 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margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://1.bp.blogspot.com/-hrzI7kFflzw/YO7f48lXBpI/AAAAAAAAE-g/8Sx4aeEy9mUg4DKX8xQiImyoZEoTGkZHgCPcBGAsYHg/w640-h480/IMG_5748.JPG" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-c4_EIQVwkwA/YO7f4y5Fi4I/AAAAAAAAE-g/6iVjg6rWRuYvpNcbHkgTxTFZLZ3v6cOEgCPcBGAsYHg/s4015/IMG_5769.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4015" data-original-width="2920" height="640" src="https://1.bp.blogspot.com/-c4_EIQVwkwA/YO7f4y5Fi4I/AAAAAAAAE-g/6iVjg6rWRuYvpNcbHkgTxTFZLZ3v6cOEgCPcBGAsYHg/w466-h640/IMG_5769.JPG" width="466" /></a></div><div style="text-align: left;"><span style="font-family: HelveticaNeue;"><br /></span></div><div style="text-align: left;"><span style="font-family: HelveticaNeue;"><b>Saturday, 10th July, 2021</b><br /><i>Lindemans Pass Loop</i></span></div><span style="font-family: helvetica;">Gordon Falls Reserve - Valley of the Waters Track - Vera Falls Track - Roberts Pass - Lindeman Pass (with sidetrip to Old Gladstone Mine Tramway Terminus) - Federal Pass - Fern Bower Track - Cliff Top Track - Gordon Fall Reserve<br />With Greg McKay</span><div style="text-align: left;"><span style="font-family: HelveticaNeue;"><a href="https://www.strava.com/activities/5602401775">https://www.strava.com/activities/5602401775</a></span></div><div style="text-align: left;"><br /></div><div class="separator" style="clear: both; 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margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="2777" height="640" src="https://1.bp.blogspot.com/-rQ2mD-cP-OI/YO7f_zzjKvI/AAAAAAAAE-k/pbehiZSQ-UcGXGZ2UWn3Vqndx0s3e20fQCPcBGAsYHg/w440-h640/IMG_5805.JPG" width="440" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-g_H21Vdcm_U/YO7f_-7YstI/AAAAAAAAE-k/_RB3jIlYfA0gnYsC5Z3CD0x22-Svoy1KQCPcBGAsYHg/s4032/IMG_5798.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2988" data-original-width="4032" height="474" src="https://1.bp.blogspot.com/-g_H21Vdcm_U/YO7f_-7YstI/AAAAAAAAE-k/_RB3jIlYfA0gnYsC5Z3CD0x22-Svoy1KQCPcBGAsYHg/w640-h474/IMG_5798.JPG" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-vOn82nytl_o/YO7f_5DshKI/AAAAAAAAE-k/yRV6IvtgH200iF_5dpQq1n6AmOyxeKtJACPcBGAsYHg/s4032/IMG_5786.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://1.bp.blogspot.com/-vOn82nytl_o/YO7f_5DshKI/AAAAAAAAE-k/yRV6IvtgH200iF_5dpQq1n6AmOyxeKtJACPcBGAsYHg/w480-h640/IMG_5786.JPG" width="480" /></a></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><span style="font-family: HelveticaNeue;"><b>Monday, 12th July, 2021</b></span></div><span style="font-family: helvetica;"><i>South-North Mt Solitary Traverse</i><br />Kedumba Gate - Goat Track - Kedumba Valley - Rucksack Point - Kurrowall Ridge - Point Repulse - Miners Pass - Sublime Ridge FT - Kedumba Pass - Kedumba Gate</span></div><span style="font-family: helvetica;"><a href="https://www.strava.com/activities/5614117997">https://www.strava.com/activities/5614117997</a></span><div><span style="font-family: helvetica;"><br /></span></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-TZugZ36hdqE/YO7gIuC8ONI/AAAAAAAAE-o/OmUIkkP1PCE7S1g20TlvjJCBNiqD-49OQCPcBGAsYHg/s4032/IMG_5142.jpeg" style="margin-left: 1em; 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text-align: center;"><br /></div></span><div style="text-size-adjust: auto;"><div style="text-align: left;"><b style="font-family: HelveticaNeue;">Wednesday, 14th July, 2021</b></div><div style="text-align: left;"><span style="font-family: HelveticaNeue;"><i>Bottleneck Pass - Redledge Pass Loop</i></span></div><div style="text-align: left;"><span style="background-color: white; color: #242428; font-family: helvetica;">Pulpit Hill Rd - Bottleneck Pass - Six Foot Track - Water Board Rd - Glen Shale Mine Ruins- Redledge Pass - Narrow Neck - Cliff Dr - Cliff Walk - Pulpit Hill Rd</span></div><div style="text-align: left;"><span style="background-color: white;"><span style="color: #242428; font-family: helvetica;"><a href="https://www.strava.com/activities/5624812324">https://www.strava.com/activities/5624812324</a></span></span></div><div style="text-align: left;"><span style="background-color: white;"><br /></span></div><div style="text-align: left;"><div class="separator" style="clear: both; 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margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="2832" height="640" src="https://1.bp.blogspot.com/-7H5p-91hi-s/YO7i-kunw7I/AAAAAAAAE_c/d4DcznEfLtQgq8puVX26MhIJxfC4K2BVwCPcBGAsYHg/w450-h640/IMG_5934.JPG" width="450" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div style="text-align: center;"><a href="https://1.bp.blogspot.com/-_Az4Seoxxh8/YO7gStjYKII/AAAAAAAAE-0/1rlVp0E1EMgzkKZq4LO50G5N_6SSbyzrgCPcBGAsYHg/s3684/IMG_5936.JPG"><img border="0" data-original-height="2763" data-original-width="3684" height="480" src="https://1.bp.blogspot.com/-_Az4Seoxxh8/YO7gStjYKII/AAAAAAAAE-0/1rlVp0E1EMgzkKZq4LO50G5N_6SSbyzrgCPcBGAsYHg/w640-h480/IMG_5936.JPG" width="640" /></a></div><br /></div></div></div></div>Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-57255309206294334732020-12-30T14:47:00.002+11:002021-01-14T15:12:46.644+11:00 WoWW - Hawkesbury Stylin'!<p><span style="background-color: white; color: #050505; white-space: pre-wrap;"><span style="font-family: helvetica;">9 intrepid souls took to the land of the hillbilly, not to down the regions finest cider, but to soak, swim and drink in nature's nourishing bounty at Wheeny Gap. </span></span></p><p><span style="background-color: white; color: #050505; font-family: helvetica; white-space: pre-wrap;">Meeting at Grumpy Bakers to arrange carpooling, rain was still tumbling down as we took off along the firetrail, but in a serendipitous moment that perhaps was just meant to be, the rain eased to a trickle by the end of the 5km trip.</span></p><p><span style="background-color: white; color: #050505; font-family: helvetica; white-space: pre-wrap;">Mother Earth's glory in full splendour on display for the tough hike down the muddy escarpment - past giant serpentine, sassafras, fig trees, birds nest ferns and lianas vines amongst the finer detail of the fungi, mushrooms and wildflowers of the rainforest understory.</span></p><p><span style="background-color: white; color: #050505; font-family: helvetica; white-space: pre-wrap;">Lagoon Creek was reached first in an unusual, but to be expected, high flow - it was forded multiple times as the track, if one can call it that, traverses from one side to the other, and we reached the spectacular sandstone gorge which dominates one side of Flat Rock Creek. All eyes were popped. Truly spectacular.</span></p><p><span style="background-color: white; color: #050505; font-family: helvetica; white-space: pre-wrap;">From the gorge, Flat Rock Creek was followed to the first waterhole at Lagoon Falls. A beautiful deep circular pool with two cascading falls keeping it well topped up. One more cascade than usual - the bonus of coming out in this wet weather for the wanderers!</span></p><p><span style="background-color: white; color: #050505; font-family: helvetica; white-space: pre-wrap;">With a bit further to go before our final destination, we deferred our swim until we reached Wheeny Gap Falls. But would this be the cherry on top of what had already been a sensory smorgasbord or an anti climactic fizzer? </span></p><p><span style="background-color: white; color: #050505; font-family: helvetica; white-space: pre-wrap;">Well it didn't take long for us to hear the rumble of water - large volumes of water tumbling over the falls and high expectations were again met when eyes and ears met the falling whitewater.</span></p><p><span style="background-color: white; color: #050505; font-family: helvetica; white-space: pre-wrap;">Clothes were stripped off and most of the body of the bodies there got what they had come for, to refresh in the cool and turbulent waters. To forget things for a moment, feel and hear the best of nature's wild energy and to recharge..,and then head home and face the (un)real world a slightly better, if not at least a happier person for doing so.</span></p><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="background-color: white; color: #050505; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto"><span style="font-family: helvetica;">Thank you to all that came out for the adventure. Special thanks to my passenger Pete who alerted me to the swamp wallaby on the verge on the road. It gave me just enough time to slow down before it then darted out in front. It was thankfully missed by a whisker and it lives on to enjoy the lush slopes of the Hawkesbury for another day, just as we will too!</span></div><div dir="auto"><span style="font-family: helvetica;"><br /></span></div><div dir="auto"><span style="font-family: helvetica;">...and all this in a 4km round hike!</span></div><div dir="auto"><span style="font-family: helvetica;"><br /></span></div><div dir="auto"><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-0DMPPMBiqSw/X_-_QoNmkgI/AAAAAAAAEy0/Lxz7g29g3c04jNwd4xg8lXHwKKcMMlOGgCPcBGAYYCw/s2048/image.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="400" src="https://1.bp.blogspot.com/-0DMPPMBiqSw/X_-_QoNmkgI/AAAAAAAAEy0/Lxz7g29g3c04jNwd4xg8lXHwKKcMMlOGgCPcBGAYYCw/w300-h400/image.png" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-T2-j3n14TCY/X__Au60V3rI/AAAAAAAAE0s/rxMgL_41EzsNoLJG9F0Qs7VTh9ZLS0TqgCPcBGAYYCw/s2048/fullsizeoutput_9bf4.heic" imageanchor="1" style="margin-left: 1em; 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margin-right: 1em;"><img border="0" data-original-height="1761" data-original-width="1091" height="400" src="https://1.bp.blogspot.com/-rCyMJ9Z4D38/X__A2XeIWVI/AAAAAAAAE0s/3hfx6J-c17Iv9hxO7SyyjbbolbOJwgIrACPcBGAYYCw/w248-h400/fullsizeoutput_9c18.jpeg" width="248" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-hvoS4pCg5hw/X__AtmQuFqI/AAAAAAAAE0w/JeZV90Z66D0GjOXhikrRx42c60Nibv0ugCPcBGAYYCw/s1500/IMG_3220.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1500" data-original-width="1125" height="400" src="https://1.bp.blogspot.com/-hvoS4pCg5hw/X__AtmQuFqI/AAAAAAAAE0w/JeZV90Z66D0GjOXhikrRx42c60Nibv0ugCPcBGAYYCw/w300-h400/IMG_3220.JPG" width="300" /></a></div></div><div dir="auto"><span style="font-family: helvetica;"><br /></span></div><div dir="auto"><span style="font-family: helvetica;"><br /></span></div></div>Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-18005919605252547762020-09-20T20:54:00.026+10:002020-09-21T15:33:34.663+10:002020 Sri Chinmoy Canberra Trail 100<p style="text-align: justify;">This was my second running of the <a href="https://au.srichinmoyraces.org/canberratrailultra" target="_blank">Sri Chinmoy Canberra Trail 100</a>, my first being in 2018 when it was 105km. Since the race's inception in 2013, when it debuted at 100km, the distance was increased by 1km every year. By 2018 though, at 105km, the event organisers saw the challenges that this was producing (both for athletes and organisers), and decided wisely to bring it back to 100km permanently from 2019 onwards.</p><p style="text-align: justify;">In 2018, it was also the first of a big ultra double header for me - running this race and then following it up the next weekend with the Hume & Hovell 100km Ultra. It was a very enjoyable fortnight in fact, seeing family down at Canberra and then camping at Tumbarumba for the H & H with friends. Winning and setting CRs at both too was, as they say, the gravy!</p><p style="text-align: justify;">It was fortunate on many levels that I was able to toe the line again this year in Canberra. I should not have been after all, running around the trails of the Nation's capital, but rather bashing along the roads of Winschoten at the IAU 100km World Championships in The Netherlands at the targeted sub 4min/km. But with COVID-19 cancelling so many events on the racing calendar this year, including the World Champs, it gave me the opportunity to once again participate in the ACT. A silver lining for the disappointment of missing out on wearing the Aussie singlet at least!</p><p style="text-align: justify;">Leading into the race, I didn't have the opportunity to taper with work keeping me on my feet and clocking up 120km or so already for the week. Although the desire was there, I wasn't sure I would be able to emulate my 2018 effort when it was 105km, and ran 9:38, even though this year's distance was 5km shorter. The lead in to the race with my sister's family at least did give me a few days of rest and relaxation, and some walking around with my nieces Geocaching was the most taxing activity I did if you don't include the multiple 375mL/g right handed bicep curls I did with my brother-in-law Steve on Friday night, but that's another story!</p><p style="text-align: justify;">Race day afforded us the most ideal conditions for running and at there was a really good vibe at the start line. In fact, the vibe at this race has been similar both times; calm, relaxed and runners nervous but anticipating the day ahead. Perhaps it's because this race hasn't the bells and whistles of other big commercial events, no expo, no merchandise, no bullcrap. Those that were there knew the task ahead and perhaps the lack of things to distract them in the last couple of days has meant they are much more relaxed and circumspect about what lay ahead.</p><p></p><div style="text-align: justify;">The 100km runners took off at 6am at first light and the relay runners took off at 6:30am. In 2018, I was caught by the first relay runners during Leg 3, but lead cyclist Dave Osmond advised me during leg 1 that it would be a different story this year. Right he was.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">After 5km of urban running and sussing out the field, we approached the first turn off from the concrete and onto the dirt for the first time. I took the initiative here and heading into the single track, took the lead from the bunch of 6 or so other runners to give myself the clear trail that no one else seemed to want. Just me and Dave now and we chatted a bit about some of our former glory days as well as sharing our experiences summiting Pikes Peak in California. Me running, Dave on MTB. I'm sure biking up there is much harder than running, so hats off to you Dave! In any case, it wasn't a topic of conversation I would have predicted given that this happened all what seems an age ago. but also because I've been talking to one of my athletes in the Blue Mtns quite a bit about my experience there lately too. I've been talking to him about the race, but moreso the exploits there of Matt Carpenter whom I rank as one of the best Mountain runners of all time, he wasn't Killian-esque but not too far behind and a man before his time really. He has definitely earned the title of King of Pikes Peak and will hold that for a very very long time. Anyway I digress.</div><p></p><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-mJ3lbGFfoHk/X2c6iPgcV-I/AAAAAAAAExQ/LzCd6BBfRI8fDO0CiMmXCrRma3G3aY7OQCLcBGAsYHQ/s2048/215A1600.jpg" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;" target="_blank"><img border="0" data-original-height="1365" data-original-width="2048" height="426" src="https://1.bp.blogspot.com/-mJ3lbGFfoHk/X2c6iPgcV-I/AAAAAAAAExQ/LzCd6BBfRI8fDO0CiMmXCrRma3G3aY7OQCLcBGAsYHQ/w640-h426/215A1600.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Hitting the dirt for the first time<br /></td></tr></tbody></table><p style="text-align: justify;">The course then started proper, Red Hill and Mt Taylor were summited strongly and I felt that the cool weather was really on all runners' side today. Leg 1 has some amazing views and on any other day I'd be stopping and taking some photos, but race day is for racing :-)</p><p style="text-align: justify;">Tim Berriman had my back at CP1, taking care of my drink swap as he waited for Steve to arrive so he could set off in the relay. Steve was running Legs 1 and 4 and Tim 3-4. Thanks Tim for your assistance!</p><p style="text-align: justify;">Leg 2 then starts with a very nice pine forest cruise for a couple of kms followed by a steep climb of Mt Arawang - I'd forgotten about this climb! Then a cruisy descent (see pic below) followed again by many flat kms leading into Mt Stromlo Park. The relay runners were now passing me quite frequently and wow...they were flying. Definitely thought that some of the records were going down this year!</p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-mBrjtoawG6k/X2c7govv_KI/AAAAAAAAExY/3bIPXcWXSlYoaFmkWHIJNSXpEbVwb62AgCLcBGAsYHQ/s960/119043948_10157520009588388_8096034795828106772_n%2B%25281%2529.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="640" data-original-width="960" height="426" src="https://1.bp.blogspot.com/-mBrjtoawG6k/X2c7govv_KI/AAAAAAAAExY/3bIPXcWXSlYoaFmkWHIJNSXpEbVwb62AgCLcBGAsYHQ/w640-h426/119043948_10157520009588388_8096034795828106772_n%2B%25281%2529.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Descending Mt Arawang<br /></td></tr></tbody></table><p style="text-align: justify;">Mt Stromlo was next and the tide of relays runners was slowing down as I seemed to have found the spot between the teams looking to smash the daylights out of the records and those that were in it for a good time not a crazy time! The running attire at least was becoming more 'trail runner' like the longer the leg went on from the relay runners too! Split sided road running shorts, lightweight singlets and Nike Vaporflys have no place on the trails...</p><p style="text-align: justify;">Leg 2 is a long leg with the run after Mt Stromlo feeling like eternity but eventually I came to CP2 and Nadine on duty. I felt pretty relaxed, and was focusing on just staying that way. I had no idea how far anyone was behind and neither did I ask, as I can only control what is controllable and I didn't want any other thoughts creeping in.</p><p style="text-align: justify;">Leg 3 takes in Black Mountain and the big long lead up to it. The trails were easy to run, but the headwind was just a bit past 'refreshing' and could have been done without, especially through the exposed, tree cleared urban fringe section which is seemingly encroaching further and further into nature in the ACT. Once back in the bush, it did give some protection and the climb this year to the Telecom Tower (showing my age) was different to previous years; on a path rather than a singletrack. Seemed a bit easier this way and I was able to run all of it. The video below takes in some of this footage.</p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-cd-xBLX4FMY/X2c703OVY3I/AAAAAAAAExg/zRS-PBWVl2ctSF9-M1c6JYM18i5Q4dEKgCLcBGAsYHQ/s960/119083765_10220432319852068_5766010516674617132_n.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="720" data-original-width="960" height="480" src="https://1.bp.blogspot.com/-cd-xBLX4FMY/X2c703OVY3I/AAAAAAAAExg/zRS-PBWVl2ctSF9-M1c6JYM18i5Q4dEKgCLcBGAsYHQ/w640-h480/119083765_10220432319852068_5766010516674617132_n.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Not sure where but I was hamming it up!</td></tr></tbody></table><p></p><div style="text-align: justify;">The last bit of this leg is urban running through the streets which essentially just cuts across Canberra rather than around it, and heads towards Mt Majura. Nothing much to report here; a few roads to cross, a few drains to run in being being the highlights before we come to CP3.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">At 888m, Mt Majura is the highest peak on the course and perhaps this is why it is placed in the last leg. A really hard way to finish off an ultra but ultras aren't ever meant to be easy. I struggled on this leg and my split times evidenced this, losing time to the field here for the first time during the race. I also got cramps in the same left calf, at the same point on the course that I got them last time. It was just after the singletrack section, once on the road to the summit. Perhaps running all of this is not the best strategy and hiking this perhaps would have been safer? To overcome the cramps becoming completely debilitating, I smashed the water and electrolytes and ran it out the best I could. Not knowing where the field was behind me, I just had to keep doing the best I could and once back on the foothills leading up the last climb of Mt Ainslie, things had almost come good again.</div><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-9gcn6qXI-08/X2c8MyySz4I/AAAAAAAAExo/JBXBVz5jWT0biGJjceiJL-PedpoLCbsmQCLcBGAsYHQ/s2048/IMG_1441.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1536" data-original-width="2048" height="480" src="https://1.bp.blogspot.com/-9gcn6qXI-08/X2c8MyySz4I/AAAAAAAAExo/JBXBVz5jWT0biGJjceiJL-PedpoLCbsmQCLcBGAsYHQ/w640-h480/IMG_1441.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The End!</td></tr></tbody></table><p style="text-align: justify;">Once up and over Ainslie it was a couple of kms of road up War Memorial Drive and I was home, finishing in 9:34 and pretty dead on my feet. Glad to have pulled 4min off my CR, although at only 100km, the 2018 run was obviously a better run. Strangely though I thought today's run was a better run, but not reflected in the time. I guess I must be just getting old!</p><p></p><div style="text-align: justify;">Thanks as always to the Sri Chinmoy team and all volunteers for another great event!</div><div style="text-align: justify;"><br /><div style="text-align: center;"><iframe height="100" src="https://drive.google.com/file/d/165AYxl6Dj7AWoy7fn5hrnk5xRu6p_KL9/preview" width="400"></iframe></div></div><div style="text-align: center;">Interview on ABC Breakfast Radio</div><div style="text-align: center;"><span></span></div><div style="text-align: center;"><br /><iframe allow="autoplay; fullscreen" allowfullscreen="" frameborder="0" height="360" src="https://player.vimeo.com/video/458310475" width="640"></iframe></div><div style="text-align: center;">Video courtesy of <a href="https://vimeo.com/user14230857">Sarankhuu</a></div>Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-7096171364699662072019-05-12T14:45:00.000+10:002019-05-21T15:03:39.070+10:0010 Years of the Western Sydney Marathon<!--[if gte mso 9]><xml>
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<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-vpHdL2tpVXk/XNeyPQyB31I/AAAAAAAAEnA/29rVNiiDr0wwb6WPjZXjpcJA_Q5jkIUIACLcBGAs/s1600/Brendan%2BDavies%2BWestern%2BSydney%2BMarathon%2B1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://2.bp.blogspot.com/-vpHdL2tpVXk/XNeyPQyB31I/AAAAAAAAEnA/29rVNiiDr0wwb6WPjZXjpcJA_Q5jkIUIACLcBGAs/s320/Brendan%2BDavies%2BWestern%2BSydney%2BMarathon%2B1.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">With 2018 Womens Champion Leigha Wills</td></tr>
</tbody></table>
<span style="font-family: "times new roman"; font-size: 12pt;">The <a href="http://www.westernsydneymarathon.com.au/" target="_blank">Western Sydney Marathon</a> will be celebrating it’s 10</span><sup style="font-family: "Times New Roman";">th</sup><span style="font-family: "times new roman"; font-size: 12pt;"> anniversary
this year and I thought it would be a good opportunity to reflect back both on
my involvement and also how the event has grown from it's humble beginnings to
become the premier running festival in Western Sydney.</span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: "times new roman";"><span style="font-size: 12pt;">Before I go on I would like to give a massive shout out to the Sydney International
Regatta Centre staff and the folk at the NSW Department of Sport and Rec for
providing Western Sydney runners with an event in our backyard to be proud of. Over
the years the organisers there have listened to the punters and made subtle
(and big) changes to make it a better experience for runners. It's been great
to see the numbers continue to grow with inclusivity and
participation being the driving force., e.g. fees are kept low and there’s an event
for everyone in any stage of their distance running journey.</span></span></div>
<span style="font-family: "times new roman";"></span><br />
<div style="text-align: justify;">
<span style="font-family: "times new roman";"><span style="font-size: 12pt;"><b>2010</b></span></span><span style="font-family: "times new roman"; font-size: 12pt;"><br />The inaugural year of what was then branded the ‘Lap the Lake’, the event
started with the marathon, a half marathon, a 10km and 5km race, all of which
started at different points and looped, not surprisingly, around the main lake.
As I was running the Melbourne Marathon a week later, it was the half marathon
for me.</span><span style="font-family: "times new roman"; font-size: 12pt;"><br /><br />My memory of the race is hazy is best, but looking back at my own log it was
‘cold’ and looking back over all the results, there’s some interesting facts. Winner
of the women’s 10km was Larissa Tichon, now coached by myself and over the last
two years has become one of Australia’s leading road ultrarunners. The
inaugural winner of the men’s marathon was Raymond Wareham, who would go onto
wining two more titles, while local speedster Earl O’Brien took out the male
10k in a time of 31:37 which would remain the race record until only recently
broken by David Criniti in 2018.</span><span style="font-family: "times new roman"; font-size: 12pt;"><br /><br /><b>2011</b></span></div>
<div style="text-align: justify;">
<span style="font-family: "times new roman"; font-size: 12pt;">Unfortunately I did not race due to representative duties in the UK for the
Commonwealth Ultra Distance Trail Championships. Raymond Wareham picked up his
2</span><sup style="font-family: "times new roman";">nd</sup><span style="font-family: "times new roman"; font-size: 12pt;"> marathon title while Earl O’Brien also took his 2</span><sup style="font-family: "times new roman";">nd</sup><span style="font-family: "times new roman"; font-size: 12pt;"> 10km
title. Athene Chariot was the female marathon winner, her first of two consecutive
victories.</span></div>
<span style="font-family: "times new roman";"></span><br />
<div style="text-align: justify;">
<span style="font-family: "times new roman";"><span style="font-size: 12pt;"><b>2012</b></span></span><span style="font-family: "times new roman"; font-size: 12pt;"><br />The last year of the ‘Lap the Lake’ – I took to the half marathon again and
went stride for stride (literally, look at the photo) with the previous year’s
men’s half marathon champion Dr Tim Cochrane. An epic tussle ensued, with surge
after surge responded to by both parties before Tim made the strongest move on
the last lap for a deserving victory. I've had many a good hit out with Tim
over the years and he was a mentor in my early ultrarunning days.</span><br />
<span style="font-family: "times new roman"; font-size: 12pt;"><br /></span>
<br />
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<tr><td class="tr-caption" style="text-align: center;">Stride for stride with Dr Tim Cochrane in the 2012 half marathon</td></tr>
</tbody></table>
</div>
<div style="text-align: justify;">
<span style="font-family: "times new roman"; font-size: 12pt;"><b>2013</b></span><span style="font-family: "times new roman"; font-size: 12pt;"><br />This was the first year under the rebranded ‘Western Sydney Marathon’ and it
was also the inaugural wheelchair marathon race. With one of my favourite trail
events, the now disbanded Fitzroy Falls Fire Trail Marathon a week after, I took
on (which is unlike me) a shorter distance – the 10km, and was very happy to
walk away with the win in the two lap dash, finishing ahead of local masters
legend David Riches, who remarkably, has featured on the podium of either the 5km
or 10km race every year since! Quite an incredible achievement from this world-class
athlete.</span><br />
<span style="font-family: "times new roman"; font-size: 12pt;"><br /></span>
<br />
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<!--StartFragment--><span lang="EN-GB" style="font-family: "times new roman"; font-size: 8.0pt;">2013: Smiling post race with Dr Alex
Matthews...happy that I didn't choose to go up against him in the marathon!</span></td></tr>
</tbody></table>
<span style="font-family: "times new roman"; font-size: 12pt;">Winning
the marathon in a brilliant time of 2:28 for the men was Dr Alex Matthews, now
a Western Sydney local living literally a stone’s throw away from the Regatta Centre,
and for the women it was Heidi Rickard who would go on to claim victory three
more times to be the only 4 time winner of the blue ribbon event – with myself,
Raymond Wareham and wheelchair marathoner Erik Horie taking out three titles
each.</span></div>
<div style="text-align: justify;">
<span style="font-family: "times new roman"; font-size: 12pt;"><br /></span>
<span style="font-family: "times new roman"; font-size: 12pt;"><b>2014</b></span><span style="font-family: "times new roman"; font-size: 12pt;"><br />Work commitments hosting a training camp for the Buffalo Stampede trail events
kept me from participating this year. Raymond Wareham returned to take his
third marathon title, Heidi Rickard her second.</span></div>
<div style="text-align: justify;">
<span style="font-family: "times new roman"; font-size: 12pt;"><br /></span>
<span style="font-family: "times new roman"; font-size: 12pt;"><b>2015</b></span><span style="font-family: "times new roman"; font-size: 12pt;"><br />My first foray in the Western Sydney 42.2km marathon and it was a head to
head battle with Sydney Strider and three time winner Raymond Wareham; I eventually
prevailed to take the flowers home. Yes, dried wildflowers have been a most welcomed prize over the years that has kept me in the good books on the home
front, and a jet pack gift voucher that I’m still trying to offload to someone
(this is not a joke, message me if you want one as I have a couple of them up
for grabs to anyone more courageous than me!)</span><br />
<span style="font-family: "times new roman"; font-size: 12pt;"><br /></span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-8i2KDAsp1JU/XNewYSvrs_I/AAAAAAAAEmk/rrvqxpZIxWUXLxw8R09Rfqp-pFT2J0tlACLcBGAs/s1600/Brendan%2BDavies%2BWestern%2BSydney%2BMarathon%2B4.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="540" data-original-width="1600" height="212" src="https://2.bp.blogspot.com/-8i2KDAsp1JU/XNewYSvrs_I/AAAAAAAAEmk/rrvqxpZIxWUXLxw8R09Rfqp-pFT2J0tlACLcBGAs/s640/Brendan%2BDavies%2BWestern%2BSydney%2BMarathon%2B4.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">2015: My first foray into the 42.2km distance</td></tr>
</tbody></table>
<span style="font-family: "times new roman"; font-size: 12pt;">Heidi
again took her 3</span><sup style="font-family: "Times New Roman";">rd</sup><span style="font-family: "times new roman"; font-size: 12pt;"> title in the marathon, however it was 3</span><sup style="font-family: "Times New Roman";">rd</sup><span style="font-family: "times new roman"; font-size: 12pt;"> placed
Chloe Esposito who is of interest in the results – she would go on to win an Olympic
gold medal in the modern pentathlon at the Rio games a few years later.</span></div>
<div style="text-align: justify;">
<span style="font-family: "times new roman"; font-size: 12pt;"><br /></span>
<span style="font-family: "times new roman"; font-size: 12pt;"><b>2016</b></span><span style="font-family: "times new roman"; font-size: 12pt;"><br />My first year as a Race Ambassador and I defended the title on a hot Spring day
– this was a particularly challenging day from a weather perspective with both
wind and heat.</span><br />
<span style="font-family: "times new roman"; font-size: 12pt;"><br /></span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-hRXkPwhKGQw/XNew8BgQbkI/AAAAAAAAEms/cdnXvmNqA3Uht8g4_3uxoWIDuka-uVa4wCLcBGAs/s1600/Brendan%2BDavies%2BWestern%2BSydney%2BMarathon%2B2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="640" data-original-width="1137" height="360" src="https://4.bp.blogspot.com/-hRXkPwhKGQw/XNew8BgQbkI/AAAAAAAAEms/cdnXvmNqA3Uht8g4_3uxoWIDuka-uVa4wCLcBGAs/s640/Brendan%2BDavies%2BWestern%2BSydney%2BMarathon%2B2.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Defending the marathon title in 2016</td></tr>
</tbody></table>
<b style="font-family: "times new roman"; font-size: 12pt;">2017</b></div>
<div style="text-align: justify;">
<span style="font-family: "times new roman"; font-size: 12pt;">This was one of the few times in my career when I’ve raced, when I quite simply
should have stayed home in bed. Nursing the dreaded ‘man flu’ I somehow got
myself to the start line and while I gave it my best in the state I was in, I was
overrun in the second half convincingly by Ben Harris who took a deserving
victory. The infamous ‘Western Sydney Westerly Wind’ featured heavily again
today much to every participants joy down the back straight, before joy turned
to anguish on the home straight!</span><br />
<span style="font-family: "times new roman"; font-size: 12pt;"></span></div>
<div style="font-family: "Times New Roman"; font-size: 12pt; text-align: justify;">
<div style="text-align: left;">
</div>
<span style="font-size: 12pt;"><b></b></span><br />
<span style="font-size: 12pt;"><b><b style="font-size: 12pt;">2018</b></b></span><br />
<span style="font-size: 12pt;">The first year the event wisely moved from a late Spring date to a Winter date,
meaning the heat wouldn’t be an issue, however the wind today was just as
damaging! Off the back my the Ultra-Trail Australia 100km victory I went into
the WSM race confident my fitness was peaking for a crack at a sub 2:30
marathon. After an early tussle with race record holder Alex Matthews, I pulled
away only for the wind to really hit hard in the second half. Pleasingly though
it was my fastest marathon victory to date here!</span><br />
<span style="font-size: 12pt;"><br /></span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-SNmXcyK5hNc/XNexneBqbxI/AAAAAAAAEm4/i9h4QtWorZoqWD2-AwEB_mpjKpxRh1gJQCLcBGAs/s1600/2018-06-04%2B15.35.14.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1065" data-original-width="1600" height="425" src="https://2.bp.blogspot.com/-SNmXcyK5hNc/XNexneBqbxI/AAAAAAAAEm4/i9h4QtWorZoqWD2-AwEB_mpjKpxRh1gJQCLcBGAs/s640/2018-06-04%2B15.35.14.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">In the zone in 2018</td></tr>
</tbody></table>
<span style="font-size: 12pt;">A new female champion was crowned, local Blue Mtns resident and <a href="http://www.upcoaching.com.au/" target="_blank">UP Coaching</a>
runner Leigha Wills. The introduction of the Junior Dash made the event a full
family affair.</span></div>
<div style="text-align: justify;">
<span style="font-family: "times new roman"; font-size: 12pt;"><br /></span>
<span style="font-family: "times new roman"; font-size: 12pt;"><b>2019</b></span><span style="font-family: "times new roman"; font-size: 12pt;"><br />I will be back for the marathon again this year, and excited to be once again
part of this wonderful Western Sydney event. </span></div>
<div style="text-align: justify;">
<span style="font-family: "times new roman"; font-size: 12pt;"><br /></span>
<span style="font-family: "times new roman"; font-size: 12pt;"><b>The Summary:</b></span></div>
<div>
<span style="font-family: "times new roman";"></span><br />
<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; text-align: justify;">
<tbody>
<tr>
<td style="border: solid windowtext 1.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 45.3pt;" valign="top" width="45"><div class="MsoNormal" style="text-align: center;">
<b><span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">Year<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-left-alt: solid windowtext 1.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 85.15pt;" valign="top" width="85"><div class="MsoNormal" style="text-align: center;">
<b><span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">Race<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-left-alt: solid windowtext 1.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 59.25pt;" valign="top" width="59"><div class="MsoNormal" style="text-align: center;">
<b><span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">Time<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-left-alt: solid windowtext 1.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="57"><div class="MsoNormal" style="text-align: center;">
<b><span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">Position<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-top-alt: solid windowtext 1.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 45.3pt;" valign="top" width="45"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">2010<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 85.15pt;" valign="top" width="85"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">half marathon<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 59.25pt;" valign="top" width="59"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">1:14:35<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="57"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">1st<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-top-alt: solid windowtext 1.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 45.3pt;" valign="top" width="45"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">2011<o:p></o:p></span></div>
</td>
<td colspan="3" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 201.1pt;" valign="top" width="201"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">Did not race<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-top-alt: solid windowtext 1.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 45.3pt;" valign="top" width="45"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">2012<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 85.15pt;" valign="top" width="85"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">half marathon<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 59.25pt;" valign="top" width="59"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">1:15:32<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="57"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">2nd<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-top-alt: solid windowtext 1.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 45.3pt;" valign="top" width="45"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">2013<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 85.15pt;" valign="top" width="85"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">10km<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 59.25pt;" valign="top" width="59"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">0:36:00<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="57"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">1st<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 12.0pt; mso-yfti-irow: 5;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 12.0pt; mso-border-top-alt: solid windowtext 1.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 45.3pt;" valign="top" width="45"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">2014<o:p></o:p></span></div>
</td>
<td colspan="3" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 12.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 201.1pt;" valign="top" width="201"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">Did not race<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-top-alt: solid windowtext 1.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 45.3pt;" valign="top" width="45"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">2015<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 85.15pt;" valign="top" width="85"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">marathon<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 59.25pt;" valign="top" width="59"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">2:43:49<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="57"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">1st<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-top-alt: solid windowtext 1.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 45.3pt;" valign="top" width="45"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">2016<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 85.15pt;" valign="top" width="85"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">marathon<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 59.25pt;" valign="top" width="59"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">2:43:24<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="57"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">1st<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-top-alt: solid windowtext 1.0pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 45.3pt;" valign="top" width="45"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">2017<o:p></o:p></span></div>
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<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">marathon<o:p></o:p></span></div>
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<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">2:57:20<o:p></o:p></span></div>
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<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">2nd<o:p></o:p></span></div>
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<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">marathon<o:p></o:p></span></div>
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<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">2:36:12<o:p></o:p></span></div>
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<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">2019<o:p></o:p></span></div>
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<span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">marathon<o:p></o:p></span></div>
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<br /></div>
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<div style="text-align: start;">
<span style="font-family: "times new roman"; font-size: 16px;">Away from myself, there's been a few other outstanding achievements, and a quick glance over the results archives shows three runners having completed all 9 marathons to date;</span><span style="background-color: white; caret-color: rgb(51, 51, 51); color: #333333; font-family: Arial, sans-serif; font-size: 16px;"><b> </b></span><span style="font-family: "times new roman"; font-size: 16px;">Renae Brock, Rick Patzold and Ray James - that's super impressive from these three gladiators of distance running.</span></div>
<span style="font-family: "times new roman"; font-size: 12pt;"><br />For me the most pleasing thing that I’ve noticed over the years has been the
growth in participation, particularly in the shorter events and especially the
number of women now competing. I’m not sure of the exact numbers but I’d be
pretty safe in saying that in the shorter events the women would now outnumber
the men significantly which for me is a healthy state of affairs. Lastly, I would
just like to encourage everyone to consider coming out to the regatta centre
and participating this year; with a marathon, half marathon, 10km, 5km and kids
2km, there's a race for everyone. For the racers watching their watches, the
course is super flat and friendly and when the conditions are right, it lays a
claim to be arguably the fastest course in Australia. For the recreational,
it's scenic and the multi-laps allow you to manage your race easily and never
be far from support.</span><span style="font-family: "times new roman"; font-size: 12pt;"><br /><br />To see more details and register, go to the </span><span lang="EN-GB" style="font-family: "cambria"; font-size: 12pt;"><span lang="EN-US" style="color: purple; font-family: "times new roman"; mso-ansi-language: EN-AU;"><a href="http://www.westernsydneymarathon.com.au/">website</a>.</span></span><br />
<span style="color: #333333; font-family: "times new roman"; font-size: 12pt;"><br /></span>
<span style="color: #333333; font-family: "times new roman"; font-size: 12pt;">All followers of this blog are entitled to a 10% discount by using the code: <span style="background-color: #f2f3f5; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 13px; text-align: left;">UPCOACHING19</span><br /><br />See you all on the
1st of June!</span><br />
<span style="color: #333333; font-family: "times new roman"; font-size: 12pt;"><br /></span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-fBtoiuwM1T8/XNe0d183PnI/AAAAAAAAEnQ/A5KC_sD9fmERnnEYF33tvutJ9F_qdb-gACEwYBhgL/s1600/2015-10-03%2B14.40.59.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://2.bp.blogspot.com/-fBtoiuwM1T8/XNe0d183PnI/AAAAAAAAEnQ/A5KC_sD9fmERnnEYF33tvutJ9F_qdb-gACEwYBhgL/s400/2015-10-03%2B14.40.59.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The flowers are dead, the beer's been drunk, the shorts well worn and the restaurant voucher used...but the Jet Pack voucher remains the 'ungiveawayable' prize. I have two. Message me if you want them!</td></tr>
</tbody></table>
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</style>Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-69269740813626387002019-01-24T16:12:00.001+11:002019-05-13T12:39:56.840+10:00Running Matters PodcastI had the pleasure of having a chat over a beer with Matt North. <br />
<br />
Matt, a keen ultra runner himself, hosts a great Aussie running podcast, <a href="https://runningmatters.podbean.com/" target="_blank">Running Matters</a>.<br />
<br />
Thank mate for the ripping <a href="https://www.philterbrewing.com/">Philter Beer</a> too. The XPA was a sensational drop!<br /><br />Enjoy!<br />
<br />
<iframe data-name="pb-iframe-player" frameborder="0" height="315" scrolling="no" src="https://www.podbean.com/media/player/b4bh4-a58a7c-pb?from=share&skin=1&share=1&fonts=Helvetica&download=1&version=1&vjs=1&skin=1" width="100%"></iframe><br />
<br />
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Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-5094417090995476752018-06-01T16:06:00.001+10:002018-06-05T23:05:22.345+10:00Ultra-Trail Australia 100km, 2018<!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG/> </o:OfficeDocumentSettings> </xml><![endif]--> <!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>JA</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:EnableOpenTypeKerning/> <w:DontFlipMirrorIndents/> <w:OverrideTableStyleHps/> <w:UseFELayout/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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<b><span style="font-family: inherit; font-size: large;">A Team Effort</span></b><br />
<i>By Nadine and Brendan Davies</i><br />
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<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-rXyD_Xk1PRg/WxDnR7zNNcI/AAAAAAAAEgs/GT-amh63RhczYCxQe51Ytp3DmnwnrJImQCLcBGAs/s1600/Brendan%2BDavies%2BUTA100%2B2018%2B1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="491" data-original-width="575" height="341" src="https://2.bp.blogspot.com/-rXyD_Xk1PRg/WxDnR7zNNcI/AAAAAAAAEgs/GT-amh63RhczYCxQe51Ytp3DmnwnrJImQCLcBGAs/s400/Brendan%2BDavies%2BUTA100%2B2018%2B1.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo credit, Kate Dukes. Thank you!</td></tr>
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<span lang="EN-GB" style="font-family: "times new roman";">Just as the journey towards UTA100 this year was a team effort, so is our race report. Enjoy!<br />
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<b>Nadine's Report</b></span></div>
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Brendan is an exceptional runner. Somewhere along the way, I have become somewhat ho-hum about this. This account of his race doesn’t touch on how amazing he is. This is an account of a race where the goal was to perform, and how this was achieved for this particular person (not for everyone). I personally don’t believe that this is the only way to participate in a race (with a performance focus) as I think there are many wonderful reasons and goals when it comes to running in a race. However, this is what I have seen in Brendan, as a Psychologist and as his wife, for the UTA100 in 2018. This is a back-stage pass into Brendan, as I experience him. <o:p></o:p></span></div>
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<span lang="EN-GB" style="font-family: "times new roman";"><b>How Brendan usually races: </b><o:p></o:p></span></div>
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<span lang="EN-GB" style="font-family: "times new roman";">Brendan trains 120 to 200kms per week. He makes sure he has done course specific training where possible. He is conscientious about his clothes and shoes and pack, his nutrition and hydration are planned out in advance. He trains in all weather, and no matter what his headspace is. He ticks all the boxes in the lead up. He participates in all the pre-race jazz that his sponsors and race directors request of him, as he hates to disappoint anyone. He answers emails and calls and texts and messages. Come race day he fronts up ready to lay it all on the line. He isn’t shy- he’s not there to play or enjoy himself or make friends- he is there to race. He warms up without fail. And then he plans to start pretty hard, especially if it’s flat or downhill or there’s a possible single-track bottle-neck. He wants to push himself, to be the best that he can be that day. He doesn’t run like the clappers, but it’s a fine line- no conservative starts for Brendan. <o:p></o:p></span></div>
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<span lang="EN-GB" style="font-family: "times new roman";">Brendan knows you cannot race a 100km event at 90% (or 100%) effort for the whole time. This cannot be sustained. However, it is emotionally and mentally easier to race this hard. For those not made like Brendan, this may seem odd. “But surely it is a natural inclination to go a bit easy? Don’t we all hold some in reserve??” is the usual response. In Brendan’s world (his internal world, not the world of runners!) high standards, expectations, years worth of training and build up, personal and professional goals, other runners being present with you, comparisons to others, comparisons to previous versions of self – all of these lead to the ‘easy’ thing being to push push push. This is the courage of Brendan, that people usually see and comment on. Brendan’s ‘regular’ courage of being willing to lay it all on the line, to possibly make a fool of himself, to keep going even when he’s ‘not performing’, never stopping, never pulling out of a race. The act of really showing up, with each step he takes, including every step beyond the moment of the race unravelling for him. Some people cease to show up when their race unravels (by DNFing). Some don’t show up in the first place by not committing to the training required to be able to engage with the race and their bodies on the day. And others don’t show up by hiding in a shorter distance than the one they really want to be doing, or by slowing down behind another runner and choosing to not overtake when they can, or by walking when it is time to run.* When racing, Brendan doesn’t choose self compassion or taking a risk or trying something new or stepping outside his mental or emotionally familiar places. He sticks to what he knows works for him. He almost enjoys burying himself- comfortable, familiar, predictable, and at the end of the race, no fear or shame is risked. I gave it my all, I can hold my head up high. <o:p></o:p></span></div>
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<span lang="EN-GB" style="font-family: "times new roman";"><b>How this race was different: </b><o:p></o:p></span></div>
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<span lang="EN-GB" style="font-family: "times new roman";">Brendan decided to approach the pacing differently. To do this he had to change his behaviour. And to change his behaviour, he had to dig in to how he would feel, and what he would be thinking. He was going to have to manage thoughts and feelings that he could usually avoid while racing. Fear, self doubt, impatience, uncertainty. Loud thoughts telling him he was taking it too easy, he was lazy, he was stuffing things up. <o:p></o:p></span></div>
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<span lang="EN-GB" style="font-family: "times new roman";">He had to be willing to take a risk. Not the ‘oh this may pay off or it may not’. But to whole self jump in and say ‘I’ve never done it this way, so I am going to embrace failure from the start’. Not a low threat risk, but one that put his goals, his emotions, and his identity on the line. A real risk. <o:p></o:p></span></div>
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<span lang="EN-GB" style="font-family: "times new roman";">Brendan had to make the choice to not hold on tightly to an old comfortable way of operating. He would traditionally draw on high standards, high effort, guilt/ shame/ internal self flagellation to push and strive. That from the moment the gun goes off, operating at full effort, is the way to race. Full effort not because it would lead to him winning. But because full effort keeps the discomfort at bay. The discomfort of ‘what if’, of a head that is chattering loudly as it is not distracted by physical demands, of risking feeling like he had put in less than 100% and the resulting crash in self esteem that would come from that, of trusting himself on a bigger scale. It required him to trust the Brendan 4 hours down the track, rather than the Brendan right now. Trusting his future self to honour his current self. <o:p></o:p></span></div>
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<span lang="EN-GB" style="font-family: "times new roman";">We talked about what it felt like to let people run out ahead of him. Like a string that connected his belly button to the people in front of him. Pulling him along. Usually he didn’t have to tolerate uncertainty, or feeling ‘less than’, because he would allow his urges, or other people, to dictate pace. So the plan was to cut that string. Plan with his head (10 hour pace to half way), and find mental and emotional ways to manage the distress that would occur. We brainstormed thoughts, we looked at mantras. This was not a generic ‘google a mantra’ moment. It needed to be something specific, something that was deeply meaningful for him. We actually quantified this, giving each option that we brainstormed scores on ‘hope’ (higher score is better), ‘upset’ (higher score not good) and believability (higher score better). Most important was believability- thoughts including mantras do not work unless we can consistently believe them. He settled on “Racing smart means easy to 6 foot track” and “I am wise, I am not my ego”. An example of one he didn’t use was “I need to ‘slow’ start to perform best “- the word slow pushed the ‘upset’ score up too high. “I need to be wise” didn’t score very well on hope, or believability. It didn’t matter that what he DID need was to be wise- as a mantra that one wasn’t going to work for him on race day. <o:p></o:p></span></div>
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<span lang="EN-GB" style="font-family: "times new roman";">We also talked about how the pressure that comes with pre-race commitments (and too much time on social media) undermine his goal of being calm and focused, not tight and obsessive and wound up. This was really difficult for him, as negotiating to put his needs first, when he knows other people want stuff from him, is pretty much alien to him. The week in the lead up we largely spent in lock down (well, compared to previous races!). We went away the weekend before. I had a blanket ban on people staying with us on race weekend. For some people having other people around is useful as it helps with perspective and distraction. For Brendan, it just adds to stress and pressure- it makes his head more full, he feels the needs of the others around him too loudly. His response to stress and pressure is to buckle down. This is what we were trying to avoid- we wanted him holding the race lightly. <o:p></o:p></span></div>
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<span lang="EN-GB" style="font-family: "times new roman";">I know that as he was in the front pack from the start, it may seem like his race was no different to usual. However, he had it timed out. The splits I had for crewing were for a 10 hour finish. He’d done that previously, and understood that would be ‘holding back’, at least to CP3. That was the plan- race a 10 hour race to half way, then have at it. Race a 9 or 9:30 hour race from now. He was within 3 minutes of his scheduled time at CP3 and CP4. This means he managed the self-doubt, the loud voices, the urges and the ego until about 50kms into this race. I see this, more than ‘showing up’ as he usually does, as truly courageous. He risked much more, he emotionally and mentally worked much harder. He wasn’t all control, all push, all determination, all ego. He was flexible and steady and held the race and himself ‘lightly’. He released his tight grip. <o:p></o:p></span></div>
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<span lang="EN-GB" style="font-family: "times new roman";">I hope this helps explain, in an un-sanitised manner, why I was so excited and proud and emotional during and after this race. Brendan was raw and real and courageous and trusting out there- his vulnerability made me super emotional. It was a wild ride for me. We were both so invested on the day. The outcome- both the PB time, and that he won the race- was fantastic. But it was the vulnerability I knew he was holding that made me rock and shake and cry and almost puke (thanks for capturing my own vulnerability on camera, Roger Hanney… gah!). Putting everything out there like that in a race (or in life) is an ultimately lonely journey, and I am honoured that I get to walk with Brendan for even a few of his truly undefended moments. Even his willingness to share what I have written – his imperfections, his still-healing internal messes, the current journey that isn’t yet complete- is an act of real grit. I hope this honest (intimate even?) account helps people understand, and perhaps even start conversations, about healthy vulnerability, and courage. <o:p></o:p></span></div>
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<span lang="EN-GB" style="font-family: "times new roman";">*Please note- I don’t believe all DNFs are people not being courageous or not showing up. I also don’t believe there is anything ‘wrong’ with a shorter distance, or with being self compassionate and taking a walk break or running with someone for a whole race. I do not believe most or all of these people are not ‘showing up’, not being vulnerable. But this is the case sometimes. I know for myself when I sit in the middle or back of a training room, not at the front where I may be called upon, part of me is not ‘showing up’. I’m not risking it, that day. I’m not risking getting it wrong, or embarrassing myself or feeling strange or incompetent.</span><br />
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<span lang="EN-GB" style="font-family: "times new roman";"><b>Brendan's Report</b></span></div>
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<b style="font-family: "times new roman";"><i><span lang="EN-GB" style="font-family: "times new roman";"><b style="mso-bidi-font-weight: normal;">‘</b></span><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman"; mso-ansi-language: EN-AU;">The key is not the will to win. Everybody has that. </span></b></i></b><br />
<b style="mso-bidi-font-weight: normal;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman"; mso-ansi-language: EN-AU;"><i>It is the will to prepare to win that is important’</i></span></b></b></div>
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While not quite as long as the <a href="https://drive.google.com/file/d/1izzOsKWGdw_vim9-zSpR5QMMw9mOz-Ex/view" target="_blank">Detailed Analysis of Kilian Jornet’s Mount Everest Claims</a>, this is a lengthy piece, so apologies in advance.<br />
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The journey to the UTA100 2018 started last June, after bookending my back-to-back Comrades campaigns, having finished 19<sup>th</sup> in 2016 and a slightly disappointing 50<sup>th</sup> in 2017 on the up run, I was keen to come back and dedicate the next year to building back up for the Ultra-Trail Australia, the race that stops the Blue Mountains and the race that has now no doubt become the pinnacle of Ultra-Trail events in Australia. <br />
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<b style="mso-bidi-font-weight: normal;">Training – 'Train Hard to Race Easy'</b><br style="mso-special-character: line-break;" /> <!--[if !supportLineBreakNewLine]--><br style="mso-special-character: line-break;" /> <!--[endif]--></span><span style="font-family: "times new roman"; mso-ansi-language: EN-AU;"><o:p></o:p></span></div>
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<span lang="EN-GB" style="font-family: "times new roman";">Of course there is no easy gains in ultrarunning, and although an experienced ultrarunner, (I lost count of how many times I was called a ‘stalwart’ of Australian ultra running over the last month), one can’t simply rest on their laurels and rely on past glories to take you to race success. There’s simply no getting out of the daily grind (or privilege) of training and over the last year I've stepped it up again. Thankfully trail running is one of those unique sports where half the time your training load can be made up of some quite fun and social days out and I made sure I kept the balance there to keep me sane.<br />
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All my training is found on Strava – there’s nothing left out.<span style="mso-spacerun: yes;"> </span>So please go ahead and check it out for yourself if you are a data fiend. I'll summarise for those that couldn't be bothered! Although I coach many athletes using heart rate, I rarely use it in training myself, I train to effort (RPE method) on trail or pace as a % of FTP on the track or road and I’ve always trained all year round with periodised builds to ‘A’ races. I ‘race’ a lot – but for training purposes, and I don’t do much crosstraining like strength work. All my strength comes from the hills in training and I slowly build my vertical gain and loss up the closer I get to the event.<br />
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<a href="https://www.strava.com/pros/1768350">https://www.strava.com/pros/1768350</a><br />
<br />I’m averaging 120-180km per week of running with generally 3000-6000m D +/- with fluctuations according to the phase of my program. In general my micro cycle will look like this:<br />
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<b><i> Monday</i></b><br />
Anytime during the day I’ll get out for an easy hilly road run, 15-20km. EVERYTHING around my home town Woodford is hilly so this run is actually just intended to be an easy run. 300-500m of gain in 15-20km is an easy run for Woodford standards!<br />
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<b><i> Tuesday</i></b><br />
This is a day that is a bit of a mystery box. I often cover 30-40km in this day as I coach 4 x Training Squads and as it’s the Squads’ strength focused run session I will usually run it with them. Sessions vary; tempo runs, progressive runs, hill repeats, hilly fartleks, XC fartleks, sprints, trails and stairs. Although I rarely do them at my ‘training’ pace, they are invaluable time on feet and mileage building sessions.<br />
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I will also do my own session, usually a VO2 Max interval session such as mile or kilometre repeats or time based intervals like my ‘Hour of Power’ (15 x 3min with 1min recoveries). Always done on the flat road to maximise the session.<br />
So my Tuesday usually looks like this.</span><br />
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<li><span lang="EN-GB" style="font-family: "times new roman";">6am – Squad Session, 5-10km according to session</span></li>
<li><span lang="EN-GB" style="font-family: "times new roman";">7:30-9:00am – VO2 Max Session, 14-20km including WU and CD.</span></li>
<li><span lang="EN-GB" style="font-family: "times new roman";">4pm - Squad Session, 5-10km according to session</span></li>
<li><span lang="EN-GB" style="font-family: "times new roman";">5pm - Squad Session, 5-10km according to session</span></li>
<li><span lang="EN-GB" style="font-family: "times new roman";">6pm - Squad Session, 5-10km according to session</span></li>
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<span lang="EN-GB" style="font-family: "times new roman";"><b><i> Wednesday</i></b><br />
6am – Long Run, usually alternated between road and trail, 15-25km according to phasing. Pace and effort varies.<br />
6pm – Easy run of 6-9km as part of the <a href="https://www.bluemtnsrunningco.com.au/community/social-runs.html" target="_blank">Blue Mountains Running Co/UP Coaching Social runs</a>. This is a very relaxed run, but during my peak weeks I was also running easy from 3 suburbs away and running to and returning to make it more like 25km for the afternoon so sometimes again up to 40+km for the day.<br />
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<b><i> Thursday</i></b><br />
Usually a bit of a lower volume day, with it often just being an easy run in the morning of 10km or a longer 10km WU on the roads before a hard track session with my night training squad up here in the Blue Mountains. Usually short reps, a mixed set or track fartlek.<br />
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<b><i> Friday</i></b><o:p></o:p></span></div>
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<span lang="EN-GB" style="font-family: "times new roman";">A rest day of sorts, a bit like Monday, but usually a touch shorter, I try to keep it easy and on trail.<br />
10-12km<br />
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<b><i> Saturday</i></b><br />
I like to get out and do a hard parkrun in the morning, with a longer tempo run extension making it up to 20km or failing that, it was an <a href="https://www.upcoaching.com.au/" target="_blank">UP Coaching</a> Training Day for either 6 Foot or UTA of which we had them on average every second weekend. Sometimes it was run at my pace, other times with others. Just depended what I felt like!<br />
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<b><i> Sunday</i></b> Always a long run of some type on trail, more often than not again another Training Day on the course with the squad. So a lot of on course training. Runs ranging from 30-50km according to phasing but with lots of specificity, eg stairs, trail, hills.<br />
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The other big part of my training program is of course the racing I do. I do a lot as threshold runs to assess certain elements of my training, to train at an intensity I may not reach in training but more so because racing is just so darn fun! I don’t taper or have any detraining time post race for these; I make sure they are always viewed as just training. There are what I call the C races and included a few road races and some small local Running Wild trail races.<br />
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There were also a few races that I see as key in the building phase, and these were a little more focused with a smaller periodised approaches and taper. These included 6 Foot Track, Mt Solitary Ultra and culminated with Ultra-Trail Mt Fuji 3 weeks prior. Unorthodox perhaps!<br />
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OK, so a few notes on training. It’s a rough guide but that’s as good a summary as I can give in terms of quantity, but one thing you’ll notice is the variety, both in terms of types and terrain. I’ve always believed UTA is the road runners race of the ultra-trail running scene up here and hence why I was dedicating quite a few hours to road and speed work. You can’t go really pointy end at UTA with endurance and no speed and similarly you’re in the wrong race if you’re prioritising speed over endurance for the 100. In many ways being a performance focused ultra runner demands the perfect balance of all the elements of running training. You obviously must have an enormous aerobic capacity and most of this comes from long runs and weekly mileage. But you must also have a high VO2Max and Lactate Threshold (which impacts on running economy) and then the other stuff - specific strength, muscular/skeletal stamina and durability, technical skill, agility and mental stamina that ultra-trail running demands. <br />
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Then you have to make sure it’s periodised to peak at the right time, adding in rest and recovery and looking after all the 1%s that add up to much more than just that; weight, sleep, stress, life balance and a sound psychology for racing. Now who ever said being am ultrarunner is as simple as putting one foot in front of the other? Well try then doing that for a whole team of athletes and as well and that pretty much sums up what I do in my job as a coach.<br />
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<span lang="EN-GB" style="font-family: "times new roman";"><b>Pre Race Weeks</b></span></div>
<br />
<span lang="EN-GB" style="font-family: "times new roman";"> The last three weeks leading into the race are perhaps the most crucial of them all and can undo the benefits of the training if you’re not careful but likewise add an immeasurable amount of confidence putting the icing on the cake if you get it right.<br />
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For me it started with UTMF – the 170km, 8000m +/- Japanese epic three weeks prior. I went it to that with the intention of getting the most out of it for UTA, the final massive aerobic push, the huge strength gains from the climbing and the conditioning from the descents. Super compensation training that goes to the next level but I know my body well enough to know how this works postively. I realise that to most runners out there it would seem like an inconceivable thing to do. That’s the benefit of experience and years in the sport I have that allow me to make decisions like this with confidence.<br />
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Although my result at UTMF was nothing to write home about, I raced it really hard, paid for it, and cemented in my mind what I didn’t want to do at UTA. It also gave me a massive fix of mental fitness. Basically for the last 30km of UTMF I shuffled, hiked and staggered my way around the brutal course, not really enjoying it but surviving. It was mostly on the whole self-inflicted due to getting my execution wrong.<span style="mso-spacerun: yes;"> </span>I got through it, but I didn’t dwell on it and turned all the positives that I gained from it towards UTA.<o:p></o:p></span></div>
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<span lang="EN-GB" style="font-family: "times new roman";"><br />
Two weeks prior and one week after UTMF I got my reasonably recovered body to the start line of the Sydney 10 and threw everything into that, running a new 10km road PB of 32:30. While not fully recovered of course, it was a sign that I was almost there and importantly the heart and lungs felt back to normal. The effort in that race felt really comfortable and I that was the huge aerobic gains I got from UTMF.<br />
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For the final two weeks I laid pretty low and Nadine started to input more of her magic by taking us away for a quiet weekend before the race. Lost sleep regained with that pattern continuing to race day. The last few days were also crucial. I kept my time and obligations at the Expo as minimal as I could, got my kit/gear prepared early and briefed Nadine in regards to crewing. No fussing around.<br />
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Importantly I got my mind sorted out<span style="mso-spacerun: yes;"> </span>and have to thank Nadine for helping me through some great visualisations, some ‘race rules’ to stick to and making me challenge some of my race weaknesses. These generally addressed letting go of me urge to ‘race others’, respecting myself and my training and letting go of my ego. To do this I had to practise what I’m always preaching with athletes I coach; ‘run your own race’. To do this I came up with these rules/mantras:<o:p></o:p></span></div>
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<span lang="EN-GB" style="font-family: "times new roman";">- I need to start ‘easy’ to perform best.<br />
- Run light and easy to CP3<br />
- I am not tied to others, I am not pulled along by them.</span><br />
<span lang="EN-GB" style="font-family: "times new roman";">- 'Don't let your ego write cheques your body can't cash in' - My favourite movie line ever!</span><br />
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<span lang="EN-GB" style="font-family: "times new roman";"><b>Race Day</b></span></div>
<b style="font-family: "times new roman"; text-align: center;"><br />
</b> <span lang="EN-GB" style="font-family: "times new roman";"> I had a good night’s sleep and woke up around 4:30am and as is usual had a bowl of oats, honey and a banana. Got dressed and went for a light run outside to get ‘things moving’. Left home at 5:15am and once reaching Katoomba sat in the warm car for as long as possible before walking to the race start at Scenic World. At 6am I’d arranged to meet the UP athletes (Uppers) racing in the first few waves of the 50k and 100k for the group warm up in the Scenic World carpark. Coach Kellie Emmerson and I were both calm and collected and that was really the intention, to rub that off on the athletes and I think it worked. I gave a short last minute pep talk which really just reminded the team to be grateful, keep the joy factor high and don’t to anything you haven’t done in training and it will be a successful day.<br />
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The race itself is I guess what most people reading this are probably interested in hearing about. But honestly it was actually pretty uneventful in my view as ultras go, but saying that I’ll go ahead and try to recall as much as I can.<br />
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I deliberately set myself around 5 rows back from the start line, wore a plain white shirt and this would ensure a pretty low key, relaxed and contained start along the road section which is a 3 or 4km out and back before hitting the Furber Steps. It was great to start the day seeing all my trail running friends on the out and back, the support was incredible and I thank you all very much. Just prior to heading into the Katoomba Falls boardwalk section my good mate and sparring partner over many many races Vajin Armstrong who had raced the day before in the 22 was along the road and he gave me a reassuring message ‘smart start Brendan’. Like he could see where my inner headspace was!<br />
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Heading down Furbers I began to find my feet a bit more but was cautious in the early morning light (or lack of). The view out to Mt Solitary was spectacular, the first time I had seen it since the burnoff on it a couple of weeks prior and I knew it was going to be a stunning day as far as conditions go. Along Federal Pass I slipped by a couple and got behind a little pack and headed onto the dimmer sections past the Scenic Railway Station. Approaching the Landslide I made the internal call to keep behind the little pack I was with and was surprised to see them take it cautiously. It was definitely the slowest through here out of all my previous TNF/UTA races, however, considering it was in my race plan to be slow in the first 15km or so, I was more than happy to tow the line. One to the head over the ego's urges.<br />
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It was only really until I got to Golden Stairs where I began to pass others – Jono O’Loughlin and I had cruised there together since the landslide and was taking them just a bit easier than I was comfortable doing so I slipped by and made my way up.<span style="mso-spacerun: yes;"> </span>I settled behind Andy Lee and a few others and what struck me was how the pointy end of this race has changed over the years. Back when I made my what was then TNF100 debut in 2011, I definitely would have been pretty much running solo at this point. Towards the top of the Golden Stairs I was behind Mark Green and a few other runners I didn’t know. I was happy with how I had worked the stairs and felt super comfortable with my effort.<br />
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The lovely <a href="https://www.upcoaching.com.au/the-hills/" target="_blank">UP Coaching The Hills</a> couple, Rebecca and Evan Dodds where at the top ringing their cowbell to enthusiastically greet all the runners, and along the beautiful Narrow Neck plateau I now ran with Mark and whom I was later to find out was Harry Jones. These would be the only two other runners (in the 100k) that I would see for the rest of the day. As per my plan, I ran through CP1 as I was carrying enough water to last me until CP2 (approx. 500ml) and had enough fuel with Hammer Perpetuem, Gels and Babyfood to get me to my first planned refuelling point at CP3.<br />
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The visibility off the plateau was breathtaking and I don’t think I’ve seen more clearly the peaks out yonder in the Kanangra-Boyd so clearly. It was easy running along here, and it was a leg that I’d earmarked in my plan as miles to kill at an easy effort. Harry seemed to be the one pushing the pace and led the way for most of Narrow Neck, I ran within my own little ‘bubble’ and slipped back and came back to them just through natural pace variations. It was a very comfortable effort. My head games was made a bit easier through being at the front of the field. Would I have pushed harder had anyone been further in front? My plan was not to but this has been my undoing in other races so I'm glad I didn't have to be tested on that front.<br />
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I had the privilege of being first to the ladders, and I slipped down them and onto the single track without fuss. I was glad I was leading here, just due to having the clear trail in front. I knew Harry and Mark wouldn’t fall off and it wasn’t my plan to breakaway, but somehow I did open a little gap just before Medlow Gap FT. I had a quick look behind coming off the single track and saw them – it wasn’t significant and it sort of solidified what I knew already, Mark and Harry are bloody great competitors!<br />
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Along the firetrail then with Mark and Harry there was a bit of banter and the we all knew the settling in period was over. There was a feeling I think we all shared that as positions go, it was probably going to be us 3 featuring at the front at the end of the race if we could hold it together. We had made a great start and I knew from the split times we were travelling along at a good clip very similar sort of times to previous years I had run this – but feeling much easier. <br />
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CP2 came and Harry, Mark and I all came in together. I got to the water tanks first, filled my bottle and was away towards Iron Pot. I think I put a bit of time on the other two through the CP here – running along the road towards Iron Pot Mountain there were no footsteps behind. Iron Pot is one of my favourite parts of the course, it’s not just the stunning views but knowing the Aboriginal significance and hearing the Didgeridoo and clapsticks always elicits some reflective moments. I </span>know where a lot of the grinding grooves and pots are on this ridge and imagine the way of the Gundungurra Nation people sitting up here, chilling out looking out over the great expanse of the Megalong Valley. How fortunate we are to be able to do what we do through their country!<br />
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At the turnaround on Iron Pot I was surprised to have opened up a bit of a gap on Harry and then Mark. It was probably 1min-90s but that was a pretty significant lead given that we had only reached Dunphy’s not that long ago together. I had expected them to be just behind but I guess I must have pulled away climbing up Iron Pot and it was the first time in the race now that made me think I was now dictating. I descended the tricky spur off Iron Pot and through Green Gully, being the leader does have some benefits, I got to see so many wallabies dozing (and scattering). I wondered to myself if the wildlife think ‘It’s that time of year again, that bloody race and hundreds of runners will come through shortly!’ Got to keep your mind amused somehow.<br />
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Back onto Megalong Rd, I was keen to hit the Euroka Road climb with good energy so downed a gel along the flatter section in preparation. Checked in with myself and things were going to plan. I felt great, body was feeling strong and mind was relaxed, composed and patient. Along the descent down to 6 Foot CP3, I opened up the stride and let the gradient dictate the pace, the Inov-8 Terra Claws I was wearing were handling the course beautifully and providing the right balance between comfort and grip on the dirt road, so I didn’t really hold back. This section is a strength of mine and I treated it as such. Ran into my fellow <a href="https://www.upcoaching.com.au/the-hills/" target="_blank">UP Coaching</a> colleagues Graham, Jo and Kelly-ann who were working the course for the social media feed and they gave me some great encouragement. I was running in ‘my bubble’ at my pace and effort and was getting excited to see Nadine for the first time at the Checkpoint. <br />
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A quick gear check of thermal and phone and then a short run into the CP – it was a different approach into the checkpoint area to when I last ran the 100k in 2015. I found Nadine and swapped out both bottles, took a new baby foot, some gels, downed half a can of Red Bull as I’ve been doing in all my ultras of late and was on my way. I knew that gap to the chasers had opened up a bit and I must have been on the 6 Foot Track for a good minute before I heard cheers for the next runner. This gap had now confirmed it, I was the breakaway.<br />
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The leg from CP3 to Aquatic has been to some degree my Achilles heel in previous races so I was keen to finally nail this leg. I felt like today was going to be the day for that, but the running had to continue to be relaxed and easy. I was eating and drinking really well, and the small rises along this section weren’t really stretching me so I pushed up them all with a little more vigour. The 50km mark along here is always a welcome sight, while I’m one for breaking the race into small manageable chunks, it’s nice to know you’re on the other side of halfway. I continued to push along this open wide firetrail at a solid but contained tempo. Entering the Nellies Glen single track, my goal was to run to the first step and then take my first extended hiking break for the day up the stairs. Managed to do so quite well, and took to the stairs with the aim of hiking with purpose and momentum.<br />
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I remember back to my first TNF or it may have even been my second in 2012 and having to walk, stop, let me heart rate subside, repeat with the odd vommit along the way all the way to the top of Nellies which for all reasons may have been Mt Everest to me back then! Today was a clear indication to me how far I’d come from those days and how you all should be encouraged that consistent training brings rewards. Yes I was challenging myself just as hard to get up but unlike how it was previously, I was not being dictated to by the course, it was in fact the exact opposite. <br />
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I took the steps, when the spacing allowed, one stride/one step and so, being a small little guy, in essence turning the stairs into a big single lunge strength session. Dave Byrne was spectating half way down and asked me how I felt. ‘Pretty good’ I replied, a tough place to spit out many more words but he could see how I was moving and knew it was solid. I reached the green barriers and knew it had been a reasonably fast ascent, it just felt like it was. I had committed to myself that I would run from the barrier, and although it took a bit of will power, I slowly got moving again up the final little pinch to the top and then down through the lovely little single track that takes you into Katoomba. That’s a lovely little section, the banner photo of this blog was taken through there many many years ago and I always just call it Fern Gully as there’s just not shortage of them there. It’s a section that reminds me how far I’ve come in the sport, and indeed how long I’ve been doing this!<br />
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Up to now I hadn’t really been treating the race like a ‘race’. I was trying to ‘hold lightly’ the whole concept of ‘racing’ but now it was definitely game on. I knew after summiting Nellies (is that the right term) that this was a the strongest I’d been at this point in the race ever, and most eager my mind was in anticipation of the kilometres ahead. I wasn’t going to get carried away though and controlling the mind through the euphoric moments is just as an important facet of ‘mental toughness’ than showing grit and fight when things go bad. I needed to keep a calm head more than ever now so I resorted to using a combination of positive and neutral/distracting self-talk. Along the road to the Aquatic Centre, I focused on my form, spoke and smiled to a few locals that were out supporting and gave myself a mental pat on the back for a good job done to half way but now the real business end of the race was about to start.<br />
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Getting to Aquatic Centre was a moment of emotional release, and Nadine definitely had her game brain engaged too, telling me my split, how it compared to my plan and how far the chasers were at 6 Foot. 2 min gap at 6 Foot and right to the splits plan at 6 Foot but not surprisingly that last leg to the Aquatic was more than 5min faster than planned. It was confidence building feedback. I refuelled and got moving, taking a Mango Chicken babyfood with me (for some Protein), a new bottle of Perpetuem and some more gels. I knew this next leg was the crux of the race and could become the make or break section.<br />
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I really love the beginning of the next leg, through the paddock and across the Cliff Top Track up to Echo Point and down to the Giant Stairs. It’s a good segment for me with the stairs and technical terrain and I made a pact with myself to skip down the stairs two at a time when I could and to not let myself be dictated to by the trail. The tourists were thick and I faced the usual issues of international tourists moving to their right into my path and so on and I was glad to finally get past the mass at Echo Pt and onto the Giant Stairway where the tourists quite smartly tend to stop at the Three Sisters platform. <br />
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I got to Dardanelles and psyched myself up for a ‘strong and solid’ climb back out of the Valley via the Leura Falls stairs to the top of the Prince Henry Cliff Top and the Majestic Lookout is always my mental ‘first base’ type breakdown of this leg. Oh and for those wondering, yes of course I walk most of the stairs in this section, definitely all the long staircases, where usually my arms are hauling my body up the via the handrails more than my legs that take two steps at a time, but I always try and run the small and more random sets of stairs.<br />
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With energy levels quite good thanks to my diligence to fuelling, I got to Leura Cascades and took the single track to Gordon Falls with purpose and holding true to my plan of going down two stairs at a time, my body was holding up well. Got to Olympian Rock, and must have been feeling good as I don’t think I’ve ever run that section, not even in training, or was it because Lyndon the photographer was in a choice spot and I had to run for the photo? Didn’t matter, I was definitely in the zone and just wanted to get through the stairs section as good well as possible. I’d arranged to meet Nadine at Gordon Falls Reserve and was surprised to see her here a bit earlier, but probably a better spot for her and she told me I had 6min on Ben Duffus and Harry at the Aquatic Centre. This was the first time that I heard Ben had entered the frame, and as much as I didn’t like it, I knew it was inevitable that he was going to come through the field at some stage. He is such a classy and smart athlete, always runs the back half of races super well and his strengths lie on the technical and steep descents/climbing sections of the course…so with the second half in his sweet spot, and with my sweet spot more in the ‘runnable’ legs of the first half, this was going to take some massive effort to hold Ben at bay.<br />
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6 minutes is still 6 minutes though and as long as I was running to my optimal effort, my mind didn't panic and held a steady pace it was still going to take a big push for Ben to bridge that gap. Willoughby Rd is the ‘second base’ of this leg and I used the easy road running to refuel, settle and focus on the task ahead, tuning in with my body and mind, making sure I was seeing things clearly and breaking down sections into little chunks. Next stop Fairmont.<br />
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Running into Fairmont my plan was to refill my water and be in and out which was pretty much how it went. My brother-in-law Steve who had raced the 22 the day before was there and having scored himself a media pass by virtue of offering to cover the event using his drone and phone, was using the opportunity to give me another time update. Team Davies was working beautifully and Nadine had phoned ahead and told him the gap was still 6 minutes at Olympian Rock to Ben. Happy days, I was holding the gap.<br />
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The next section to Valley of the Waters was done with a renewed energy, taking the long, meandering trail down to Lillians bridge swiftly and efficiently, reaching Empress Canyon in pretty good time. I must have pushed just a little too hard as after the bridge came the only significant low point of the race. I really struggled with energy on the little sets of stairs and the transition from downhill running to flat and stair running made a statement – I had a stack just before the little picnic area on the Valley of the Waters Track. Thankfully nothing serious and I took this as a sign to eat, I quickly downed another Hammer Gel, down some Perp and felt great again.<br />
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An example of how the mind can play tricks, about a minute after the fall I had the nagging thought, ‘had something popped out of my vest when I fell?’. I didn’t want to cop a time penalty for losing some gear…I just had to do the old possible Vs probably mind solution. Was is possible it could have happened, yes. Was it probable? No. Go with the odds Brendan!<br />
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The climb up to Conservation Hut on the stairs is tough, but I ran it all wanting to take a good positive mindset onto the easy and fast section of the Short Cut Track. A lot of tourists again but thankfully no collisions, with most being very considerate and stepping aside. This was almost it…almost the end of this leg, and the undercliff track was over before I knew it, and I was increasingly passing more and more 50 runners who were all, first shocked, then encouraging. It was great to have their supporting words.<br />
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Rocket Point and Little Switzerland Trails were run as well as I’ve ever run them, in training or racing, and I filled my head with positive thoughts; the sun is warm, the weather is perfect, Ben would have to be running exceptionally well to have gained ground but I didn’t allow those thoughts to get a foothold. Focus and think about your own running, reminding myself that there was a long way to go has a great way of bringing it back to the next stride. I met up again with Graham and the gang and they assured me my form looked good and strong and that was good as it was pretty much exactly how I was hoping it would!<br />
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Up Hordens Rd met with Anthony Simone, an UP Coaching athlete who gave me a high five and told me little Joshua was up the road waiting with his cow bell, there were quite a few spectators along this section of the course.<br />
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I love the road slog to QVH Hospital and got to the CP in full daylight sun at 1:30pm and almost 7h exactly after starting the race in dim light at Scenic World. I’d left Nadine with my good Ay-Up lighting to bring to this CP ‘Just in case things go to poo’ I told her, but it definitely was not going to be needed today. (In order to fulfil mandatory requirements I started with two much smaller and lighter headlamps with me during my run). At the CP I was surprised how many 50 runners there were and it would be actually quite a little challenge I hadn’t planned on having to tackle for the rest of the race.<br />
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I was in and out of the CP, Nadine and I had rehearsed our transitions in regards to transfer of fuel/water and we had it down pat. Nadine let me know that the gap was 6 minutes at the Fairmont – so I was holding the gap to Ben well but the next part of the course was the part of the course that Ben could crush, I had to stay on my game. In the prerace chat with Nadine I told her that if anyone was within 5mins of me at the CP I wouldn’t be holding back on the downhill down Kedumba as I didn’t want the race to come down to a race off up the hill and along Federal Pass. With it being six minutes it was a bit of ‘grey area’ of how to tackle the course. Nadine left me with a wise parting sentence at the CP ‘keep going as you are’ and she was right. If I’ve been holding a similar lead all the way from the Aquatic Centre to hear, why should I need to change anything?<br />
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So with that, I ran the next half the course solidly and efficiently, ticking off kilometre by kilometre. Of course it wasn’t slow, I just couldn’t let myself do this as I knew Ben wouldn’t be, but it wasn’t crazy fast. I was looking after my body and was thankful that my body had looked after me up to this point. I reflected back how the legs felt in the backend of UTMF…totally different, aching, quads shot, destroyed and only allowing me to ‘nurse’ myself down the descents. So this is where UTMF was to pay off for me, the body had repaired and adapted even stronger. Now I felt bullet proof, strong and able to absorb all the ground impact forces as well now as it had in the first kilometre of the race. It’s a great feeling, as like many of you reading this, have been in the position when every downhill feels like a knife is stabbing straight into the muscle.<br />
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I contributed to an article that Roger Hanney wrote for the UTA Race Event Guide titled ‘Ultramarathon Mental’. In that I wrote ‘The mental side of Ultra running emerges when the physical limitations are reached. So while I recognise that the mental aspects; the control, the composure, the toughness and the resilience required in ultra running is very much real, I focus much more on the physical – the more in peak condition I am in then the less reliant I am on the mental toughness type aspects.’ <br />
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So today was a day I wasn’t having ‘to go to the well’ too often.<br />
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The uphill grind starts after Jamison Creek and the first little pinch is a long one, but it at least was going to prove whether I’d be able to run out of the valley or not. I had to start and give it a shot. I got into my ‘granny gear’, fast cadence, short strides with efficient movements. I’ve done this part of the course too many times that I care to remember. It was also the last on-course training run I did 2 weeks prior. I did that deliberately so it would be fresh in my mind. I always remind my athletes, ‘that if you run it in training, you can run it on race day’, or ‘don’t let walking be your default’ so I was going to practise what I preached and run it.<br />
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I’d fuelled well and aerobically I was in great condition as the climbing felt fine. With the trail smooth and the support abundant with 50 runners, I felt like I had a pressure to run, but it was a good pressure. A performance pressure that I knew I needed. It’s surprising to hear the reactions from 50 runners I’d pass ‘You’re mad’, ‘How on Earth’?, ‘OMG he’s the first 100 runner’, ‘You’re a machine’ etc and it was a good source of motivation and pressure to keep going. I’m sorry to all that I didn’t respond to as well, I wasn’t ignoring you, well I kind of was, it’s just that talking when operating at a near threshold effort up the climbs is sort of difficult!<br />
<br />
The 4km or so between Jamison Ck and Leura Fall Ck is always a time for head down and bum up, it’s tough but it’s doable. Crossing the second Ck is like another ‘second base’, just got to get to Federal Pass and then it’s home. I always love running this last bit of the climb, it undulates just enough for it to be a little forgiving on the calves and the bellbirds always are singing loudly as you get to the tailend of the climb. Hearing them in the distance kept me motivated. I filled up my water at the Helipad, and headed towards the birds.<br />
<br />
Reaching Federal Pass was a relief, I ran the little single track between the Sewage Works and the trail where I was well, but having no idea how far Ben was back I had to keep pushing on. I’d calculated from the way I had run that big down and then big up that Ben would have been able to possibly pull in a couple of minutes at most, and that would give him a sniff along the last 5km back to the finish. He would also have the benefit of being told some splits at the Helipad, which would also give him extra motivation. In any case, I just kept it in the moment, ‘run your own race as you were’ I reminded myself. <br />
<br />
The descent from Leura Forest along the Federal Pass is fun and I felt light and floaty. I downed a lot of fuel here for the push home, I had to force it in as I definitely didn’t feel like it but I had to do it. The 50 runners were thick through here and it was great that they gave way to me on the trail as soon as they heard my intentions to pass. A few were using their earphones to listen to music which was annoying as I literally had to tap them on the shoulder, I don’t think music has a place on singletrack in races and it might have to be something that organisers look out in the future.<br />
<br />
Along here somewhere I passed one of my athletes I coach Kath Crawford who was in the 50km and I said to her ‘come on Kath almost home’ or something like that and she turned to a guy she was running with and said ‘that’s my coach’. That gave me an enormous buzz hearing that and left me resolved to finish this off as well as I could. I wasn’t going to lose it now. If Ben or any other runner was to get me they were going to have to earn it!<br />
<br />
I ran the last little bit of the section before Furbers well and knew that as long as I tackled Furber with a strong intention it would be good enough. I started the climb up Furber running, but after the first set of stairs doing this I realised that it probably wasn’t in my best interest to do so! I was draining the tank so to speak and didn’t want to come undone now. So I exercised, as Nadine would say, some ‘self compassion’ and hiked the stairs from here, two at a time when I could, using my arms when I could to haul my body up them too. I felt like I had reached the end of my day though, maybe it was the emotions starting to kick in, but there was a big fast fade coming on and all I wanted to do was finish this off.<br />
<br />
Majell from UTA was out there and let me know that he only knew as much as I did how far the chasers were so I just kept hauling myself along. Reaching the Scenic World turnoff, I knew then that it was going to be my day and I could release the emotions a bit. Many friends were out on the trails and it was a buzz. Entering the final boardwalk, loads of Uppers, loads of friends and family. Someone handed me an Aussie Flag and the rest is just something I will remember forever.<br />
<br />
It’s been a long goal of mine now to bring the title back to the Blue Mountains, it was now mission accomplished.<br />
<br />
<div style="text-align: center;">
<b>Post Race</b></div>
<div style="text-align: center;">
<b><br />
</b></div>
Shower, assessing damage to toes, some recovery soup, beers, photos then seeing so many athletes come in was special. Saw many of my athletes that I coach or are part of UP Coaching come in, and while they all are equally special moments, it was pretty special to share in the joy of winning with Kellie Emmerson. I’ve been coaching Kellie for a couple of years now, and she’s just gone from strength to strength in that time. So good to see her now win this one which meant as much to her as it did for me.<br />
<br />
Was a great way to end a special day.<br />
<br />
<div style="text-align: center;">
<b>On the ‘Fastest Time’… </b></div>
<div style="text-align: center;">
<b><br />
</b></div>
I was surprised to hear Kerry Suter after the race announce that my time was the fastest on this ‘unadulterated course…’ you can hear him say it in the video below. To be honest I don’t care too much about course records but it did get me curious about it so I have done some homework.<br />
<br />
Technically, Kerry was right, I have now the fastest time on the UTA100 course ‘proper’.<br />
<br />
Prior to 2014, there was a much different course, not so much in terms of the trails covered as that was quite similar, but in the order of the 100. For example, the race started and finished at the Fairmont Resort. I have the Course Record of the old course from my win in 2013.<br />
<br />
In 2014 the Course was changed to the current route. Since then, the 100 course has only been run exactly as per the course proper in 2014 and 2016, both of which the winners (Stu Gibson, 2014) and Pau Capell (2016) ran slower finishing times than mine.<br />
<br />
In 2016 the course was changed due to wet weather quite significantly, with the whole last leg rerouted. This result is marked with an asterisk in the UTA Race magazine with the explanation given of ‘Altered Course’. That leaves 2015 and the year that Dylan Bowman won, with Scott Hawker 2nd and Yun Yanqiou was 3rd. All ran quicker times than my time this year. However, what makes 2015 an interesting year, is that both Dylan and Yun inadvertently took a wrong turn during the race and were awarded a time penalty as a result. Scott didn’t. So I guess technically you could argue a couple of things there, Dylan would have the ‘technical’ CR and Scott the ‘ Strava Crown’ for ‘running the entire course’.<br />
<br />
This aside though, the route of the 100 course in 2015 was different to the route ‘proper’, not significantly mind you and the debate whether it made it quicker or not is one left to have over a coffee or a beer. In 2015 the course didn’t go down the Giant Stairway along Dardanelles Pass and up to the Ampitheatre Track via Leura Falls stairs. Alternatively it stayed on top on the Cliff Top Track and joined the Ampitheatre Track via the Fern Bower Track. <br />
<br />
My opinion? Well the Event Guide shows Dylan’s run as the Course Record for the ‘New Course’ so it is as it stands this and I’m happy with that. But…it will, in my opinion, take a heck of a run to beat his time of 8:50 on the course ‘proper’. Maybe Dylan and Scott will just have to come back and give it a crack! I’d love to hear others’ thoughts on this.<br />
<br />
<div style="text-align: center;">
<b>Thank You!</b></div>
<br />
Tom, Alina, staff and volunteers all part of UTA. What an event this has become from humble beginners, you have driven the growth of trail running in Australia and so many people’s lives are now so much better for it. Thank you for putting on such a well run and spectacular event.<br />
<br />
<b> My sponsors</b><br />
<br />
<i><b> Inov-8</b></i> - Have been with me now for almost 7 years now, Inov-8 shoes and trail running gear are distributed through barefootinc and Sally, Max and Dylan have always been the more than wonderful in their support in my training and racing.<br />
<br />
I wore Terra Claw 250 Shoes, Race Ultra Shorts, Race Ultra Socks and used the Race Ultra race vest during the race. Had the Race Ultra Waterproof Jacket in the vest and the pants on standby.<br />
<br />
<b><i> Hammer Nutrition</i></b> – Keep me fuelling well and recovering in training and racing. I used Hammer Perpetuem, Hammer Gels, Hammer Fully Charged before and during the race.<br />
<br />
<b><i> Ay-Up Lighting</i></b> – Thankfully didn’t need to be used during the race but used extensively in my training and work.<br />
<br />
<i><b> Le Bent</b></i> – Socks and Baselayers. Again, thankfully didn’t need to dig the baselayers out and both stayed snugly in my pack but used extensively in training and work.<br />
<br />
<b><i> Aerodaks</i></b> – Kept everything comfortable ‘downstairs’<br />
<br />
<b><i> Suunto Australia</i></b> – the Ambit 3 Peak.<br />
<br />
Many thanks to Shane and Belinda Café 2773 and also the Blue Mountains Running Co. for their support of myself, UP Coaching and the local running scene in general.<br />
<br />
All the team of coaches and athletes, both local and around Australia at UP Coaching, so much genuine love and support and was so great to see so many of you kicking goals over the weekend.<br />
<br />
My family and friends for the wonderful support all through my career.<br />
<br />
Leaving the best to my wife Nadine, thank you for crewing, supporting, psychologising me in the lead up, letting me be insane most of the time and keeping me sane when it matters!<br />
<br />
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</style>Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-55599989318487536492018-03-06T15:50:00.000+11:002018-03-12T17:31:59.922+11:002018 RacesCalendar is pretty much locked and loaded this year.<br />
<br />
'A' Races:<br />
<br />
- March 10th, <a href="http://www.sixfoot.com/" target="_blank">Six Foot Track Marathon</a>, 45km Trail, AUS<br />
- April 27th, <a href="https://www.ultratrailmtfuji.com/en/" target="_blank">Ultra-Trail Mt Fuji</a> (UTWT Event), 168km, JPN<br />
- May 19th, <a href="https://www.ultratrailaustralia.com.au/" target="_blank">Ultra-Trail Australia</a> (UTWT Event), 100km, AUS<br />
- September 9th, <a href="http://www.cro100.run/o-projektu/?lang=en" target="_blank">100km World Championship</a>, 100km Road, CRO<br />
I will attempt the Australian 100km record here.<br />
<br />
'B' Races<br />
<br />
- June 2nd, <a href="http://www.westernsydneymarathon.com.au/" target="_blank">Western Sydney Marathon</a>, 42.2 Road, AUS<br />
- July 14th, <a href="http://yumigo.com.au/adelaide-24-hour-festival/" target="_blank">Adelaide 24h</a>, 24h Road, AUS<br />
- August 19th, <a href="http://www.runwhitsundays.com.au/" target="_blank">Run the Great Whitsunday Trail</a>, 28km Trail, AUS<br />
- November 4th, <a href="http://www.carcoarcup.com.au/" target="_blank">Carcoar Cup Ultra</a>, 60km Road, AUS<br />
<br />
'C' Races<br />
<br />
- 8th April, <a href="http://www.runningwildnsw.com/mt-solitary-ultra/" target="_blank">Mt Solitary Ultra</a>, 45km Trail, AUS<br />
- 5th May, <a href="https://www.runnsw.com.au/event/2018-sydney-10/" target="_blank">ANSW Sydney 10</a>, 10km Road, AUS<br />
- 29th July, M7 Marathon, 42.2km Road, AUS<br />
- 26th August, <a href="https://www.runnsw.com.au/event/sydneyhalf-2/" target="_blank">ANSW Sydney Half</a>, AUS<br />
<br />
No doubt a few more will also make the list.<br />
<br />
There's also this little trip to look forward to aswell!<br />
<br />
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<br />Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-68499028714507349072017-11-20T19:25:00.000+11:002019-05-13T12:51:51.315+10:00Javelina Jundred Race Article<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-ALeUkzg6pbE/Wu7Jv9v0AZI/AAAAAAAAEf0/MS5JQ02UOH4zf6aqH4peA-RY79gsibNQACLcBGAs/s1600/Brendan%2BDavies%2BJavelina%2BJundred.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="1600" height="318" src="https://1.bp.blogspot.com/-ALeUkzg6pbE/Wu7Jv9v0AZI/AAAAAAAAEf0/MS5JQ02UOH4zf6aqH4peA-RY79gsibNQACLcBGAs/s640/Brendan%2BDavies%2BJavelina%2BJundred.png" width="640" /></a></div>
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<b><i>Article originally written for and appeared in AURA Ultramag, Vol.33 No 4<br /></i></b><b>Click on each page to enlarge</b><br />
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<a href="https://3.bp.blogspot.com/-jsOyLtHiULY/Wu7I88w_0LI/AAAAAAAAEfo/v3Bx1TuDvZIf1Y3t29LliEVDrl0VIw2WQCEwYBhgL/s1600/Brendan%2BDavies%2BJavelina%2BJundred%2BReport%2Bp3-page-001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1132" height="640" src="https://3.bp.blogspot.com/-jsOyLtHiULY/Wu7I88w_0LI/AAAAAAAAEfo/v3Bx1TuDvZIf1Y3t29LliEVDrl0VIw2WQCEwYBhgL/s640/Brendan%2BDavies%2BJavelina%2BJundred%2BReport%2Bp3-page-001.jpg" width="452" /></a></div>
Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-38610813834034739142017-11-09T18:22:00.000+11:002018-05-06T19:26:49.335+10:00Javelina Jundred Video ReviewA bit of a Javelina Jundred review :-)<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/Xe2T4FYmKk8?" width="560"></iframe><br /></div>
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Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-74960006989394633132017-11-06T22:02:00.000+11:002018-05-13T22:05:23.521+10:002017 Carcoar Cup Ultra Press ReleaseThanks Andrew for the nice report, You've saved me having to write a race review!<br />
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<br />Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-38989281235416870502017-05-11T21:44:00.000+10:002018-05-13T21:58:04.929+10:00Props from The Hon Paul Toole MP <div class="separator" style="clear: both; text-align: center;">
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<div style="text-align: justify;">
<span style="text-align: start;">I received this lovely letter from Paul Toole MP after my recent win at the Bathurst Half Marathon.</span></div>
<div style="text-align: justify;">
<br /></div>
<span style="text-align: start;"><div style="text-align: justify;">
I'm speaking tongue in cheek but nice to see that his 'Minister of Racing' portfolio extends to running races.</div>
</span><div style="text-align: justify;">
<br /></div>
<span style="text-align: start;"><div style="text-align: justify;">
This was a nice gesture and great to see a politician notice the small things happening in his local area. </div>
</span><div style="text-align: justify;">
<br /></div>
<span style="text-align: start;"><div style="text-align: justify;">
Thank you Paul and his assistant Shika Raju for organising it no doubt!<br /></div>
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Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-72848839934340400812017-02-03T21:54:00.000+11:002018-04-25T21:56:28.199+10:00Pre Race Warm Up TipA little feature that was part of the Sydney Trail Series Program for 2017.<br />
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Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-50766602231988026292016-12-04T21:44:00.002+11:002016-12-09T11:29:34.230+11:00100km World Championships - 2016Finally got around to writing a few recollections of my race, my 4th 100km World Championship which was held in Los Alcarzares in Spain.<br />
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I will add some more details later on, but in summary it was a very satisfying result to finally crack into the Top 10 and a sub 6:45 time too. It was very pleasing to put the disappointment of the World Trail Championship behind me and nail this one, which was always the one that I was going to perform well at given my training this year where road has dictated.<br />
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It was a fantastic day for Australian ultra running with Kirstin Bull of course taking out the Womens title - the first Australian to be crowned an individual ultra running World Champion. Meanwhile the men's team also had a day to remember with a sub 21h finish (top 3 times) and finishing in 5th spot in the men's teams.<br />
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The race went very well from beginning to end for me, but not completely to plan. It was an unusual event which gave me the initial impetus to work my way through the field. A watch malfunction none the less!<br />
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So to save you reading the nitty gritty, have a watch of an interview that Kirstin Bull, the ladies World Champion, did with me after the presentations. Warning - I was well into the post race celebrations!<br />
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My average pace was 4:02/km - while very pleasing, I still think I can do better and average under 4min/km at this distance as I did at Comrades this year. Little 1%s could have been done a lot better - race weight wasn't quite there although on the positive side I did have a great lead in week - well slept and rested.<br />
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I was also fortunate to come 2nd in the 35-39 Masters category and finish on that podium between two previous Comrades winners. That was a great thrill that I'll never forget.<br />
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A lot of people ask about hydration and nutrition. It's off course extremely important at this distance, and my main message is that it's best to keep it simple. As the course was 10 x 10km laps, I had a 400ml water bottle each 10km starting at the 5km CP (so 5km, 15km and so on) and at every 10km (the other CP) I had 2 Hammer Gels mixed in a small flask with water. So all up it was 18 gels in total. Breakfast was a Hammer Bar and 15mins before the race I had a gel to prime the system. There was also another water station 2km into the lap where I sometimes had a bit more water.<br /><br />Thanks to <a href="https://www.hammernutrition.com.au/" target="_blank">Hammer Australia</a> for all your continual support. No surprise that half the men's team - myself, Dion and Barry all used Hammer!</div>
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Thanks of course to my main sponsors <a href="http://www.inov-8.com/Home.asp?L=26" target="_blank">Inov-8</a> and <a href="http://barefootinc.com.au/" target="_blank">barefootinc</a>. The shoes I wore are a 150g prototype road shoe which I'm really hoping Inov-8 now include into the range as it's a beauty.<br />
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All the crew at <a href="http://www.upcoaching.com.au/" target="_blank">UP Coaching</a>, for your continual support and encouragement while I was away was amazing, thank you so much!<br /><br /><a href="http://www.iau-ultramarathon.org/images/IAU%20100km%20World%20Champs%20%20Individual%20Men.pdf" target="_blank">Mens Individual</a> | <a href="http://www.iau-ultramarathon.org/images/IAU%20100K%20World%20Champs%20Mens%20Team%20Revised%2041216.pdf" target="_blank">Mens Team</a><br /><br /><a href="http://www.iau-ultramarathon.org/images/100K%20World%20Champs%20Individual%20ladies%20corrected_.pdf" target="_blank">Female Individual</a> | <a href="http://www.iau-ultramarathon.org/images/100K%20World%20Champs%20Ladies%20Teams%20corrected(1).pdf" target="_blank">Female Teams</a><br />
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Special thanks to Nadine for crewing and for being just as crucial in the outcome as I was!Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-50304741183872242942016-11-24T10:32:00.000+11:002016-12-05T14:08:00.254+11:00Safety Tips for Runners - Running Safety Month<div class="separator" style="clear: both; text-align: center;">
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November is Runners' Safety Month and hopefully this piece will help some of you be a little more safe out there on your runs. To help raise awareness about staying safe, below are some great tips to remember while running outdoors.<br />
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There are so many different forms of technology that can help us out on a run or during our outdoor training sessions. Regardless of if the millions and millions of runners worldwide are training for a race, or just simply trying to stay fit, running technology can do everything from tracking our stats, to keeping us safe.</div>
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A majority of incidents with runners happen when they’re running by themselves or running in an area without a decent amount of people around. It’s a great idea to run in areas with other runners or even running with a partner if possible. Having other people around isn’t always easy when trail running or training in areas that aren’t well-populated, so in these instances, it’s especially important to have a running partner.</div>
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If you’re unable to run with a partner, it’s a good idea to let friends or family know where you’re planning to be and when to expect you to return. This way, if anything happens along the trail, there are people who know your whereabouts and when to call for help. Sport watches with GPS functionality like <a href="http://www.suunto.com/en-US/Products/Sports-Watches/Suunto-Ambit3-Peak/Suunto-Ambit3-Peak-Black-HR/">this one from Suunto</a> also have route guidance and <a href="https://www.youtube.com/watch?v=XYXJEg8q-cQ" target="_blank">'track back' and 'find back'</a> features in case you’re unfamiliar with your training route, or if you get turned around and lose your way. Also, night runs should require weather proof and reflective clothing, like this high vis jacket from <a href="http://www.thermatech.co.nz/index.php?main_page=product_info&cPath=36&products_id=164" target="_blank">ThermaTech</a> or even headlamps like <a href="https://ferei.com.au/headlamps.html">these</a> to make yourself visible and keep your sight lines clear<br />
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<tr><td class="tr-caption" style="text-align: center;">Strava Beacon may be a life saver!</td></tr>
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Bringing the right items along for the run, can make a huge difference in keeping you prepared and safe. In the event of an emergency, it’s always good practice to bring a phone with you as well so that you have some way of getting in contact with help. Be sure to leave the GPS feature on, or use applications like <a href="https://www.roadid.com/ecrumbs">Road ID</a> to track your route or current location. This application leaves virtual breadcrumbs of where you’ve been and even has a 'Stationary Alert' feature that sends out an alert if it notices you haven’t moved in more than a pre-determined set amount of time, say 5 minutes.</div>
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There are many great bits of kit to help you carry your phone, and I particularly like these two Inov-8 running belts - the <a href="https://www.inov-8.com/equipment/packs/race-elite-belt.html" target="_blank">Race Elite</a> for when I just want to carry my phone and the <a href="https://www.inov-8.com/equipment/packs/all-terrain-3.html" target="_blank">All Terrain 3</a> waist pack that can carry a few other things too. Both have reflective labelling and just like all the Inov-8 packs and vests the All Terrain waist pack also contains an emergency whistle.</div>
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If you're a user of the popular Strava App, their <a href="https://www.strava.com/premium/live/beacon">'Beacon' feature</a> is well worth exploring. Beacon shares your location via a text message that contains a simple URL. Any athlete with an iPhone, Android or compatible Garmin device can use it, and any safety contact with a mobile phone and an internet connection can watch your back. Loved ones can quickly tell the difference between “running a little late” and “stuck on the side of the road,” and you can go for big adventures with the confidence that someone out there knows where you are.</div>
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Keeping your mind focused on the run and clear of any and all distractions is a great way to stay alert and safe. Applications and pieces of technology that can help you do this, can give you the peace of mind that you don’t need to worry about potential dangers either on the trail or back at home.</div>
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Lastly, one of the last things you want to worry about while on the trail is what’s going on back at home. Fortunately, so many security systems have applications we can take along with us that notify of any emergencies. This wireless one <a href="http://simplisafe.com/wireless-security-systems">here</a> from <a href="https://www.facebook.com/SimpliSafe/?fref=ts" target="_blank">SimpliSafe</a> not only promotes connectivity because of its wireless capability, but it has a free app that allows you to arm and disarm the system with ease. It constantly monitors a variety of things around your home, and it’ll even send along alerts should any emergency arise.</div>
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For Running Safety Month, do yourself a favour and take a few easy steps to ensure your safety out on the trails. Whether you choose to run with a partner, or invest in a few pieces of technology, it’ll all be worth it should you find yourself in an emergency.</div>
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Smart, strong and above all SAFE running all :-)</div>
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ADDITIONAL TIP: From my Assistant Coach at UP Coaching, Graham Hand:</div>
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"Another good tip...is to hide where you live on running apps. Most allow you to set a privacy zone around your house. In Strava under settings/privacy you can Privacy and set an exclusion zone around your house. Criminals have been known to check out Strava as to when you run/ride and also know where good bikes are to be taken or even do break-ins whilst you are out. After all they could potentially get a live view of where you are. </div>
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So general rule of thumb, don't add people you don't know or have not met. Happy training, Handy."</div>
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Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-15095333227773819342016-09-29T14:48:00.001+10:002019-05-11T22:06:18.086+10:00Blue Mountains Trail Running Routes<span style="text-align: justify;">It's beginning to feel a lot like Trail Running Season has just started! I've been hitting the trails a lot more lately in preparation for the Trail World Championships in Portugal.</span><br />
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</div><span style="text-align: justify;">I dug this up today, and would be useful for anyone, especially beginners, that may be looking for some classic Blue Mountains Trail Running routes. These aren't super tough routes but are all beautiful in their own right.</span><br />
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</div><span style="text-align: justify;">This was a piece I wrote for the </span><a href="https://www.facebook.com/ultratrailaustralia/" style="text-align: justify;">Ultra-Trail Australia</a><span style="text-align: justify;"> magazine last year, so I haven't actually included any of the trails on the UTA course. There are some sensational trails equally as impressive as those used in the UTA all over the mountains.</span><br />
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</div><span style="text-align: justify;">I'm always happy to share more of my routes that I've found over the years too as I've got heaps of routes saved in my </span><a href="https://www.facebook.com/StravaRun/" style="text-align: justify;">Strava Run</a><span style="text-align: justify;"> routes </span><br />
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<div style="text-align: start;"><a href="https://1.bp.blogspot.com/-6rOebe36qs4/V-ychZHPP5I/AAAAAAAAERw/h2zCe2w-FyIs1WarrposdkOiPQm4BMkDQCLcB/s1600/Brendan%2BDavies%2BBlue%2BMountains%2BTrail%2BRunning%2BRoutes.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="454" src="https://1.bp.blogspot.com/-6rOebe36qs4/V-ychZHPP5I/AAAAAAAAERw/h2zCe2w-FyIs1WarrposdkOiPQm4BMkDQCLcB/s640/Brendan%2BDavies%2BBlue%2BMountains%2BTrail%2BRunning%2BRoutes.png" width="640" /></a></div><br />
Link to the article is here: <a href="https://issuu.com/arocaustralia/docs/eat_play_stay/12?e=0">https://issuu.com/arocaustralia/docs/eat_play_stay/12?e=0</a><br />
<div style="text-align: justify;"></div><span aria-hidden="1" class="_7oe" style="color: #1d2129; display: inline-block; font-family: "helvetica" , "arial" , sans-serif; font-size: 0px; width: 0px;"></span></div></div>Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-63888140657735203702016-09-28T18:38:00.000+10:002016-09-28T18:42:32.680+10:00The Ultimate Human Race - Comrades 2016<div style="text-align: center;">
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<span class="s1"><i>This article was written for, and originally appeared in the <b><a href="http://aura.asn.au/"><span class="s2">AURA</span></a> UltraMag Magazine</b> in Sep 2016</i></span></div>
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In my short ultra running career, I’ve had wonderful opportunities to take part in some of the most iconic ultra marathons around the world. Combined across road and trail, I’ve represented Australia seven times and taken part in the biggest trail events in the USA, Asia and Europe. However, there’s always been one race that has been on the bucket list, just constantly nagging away at me at the back of mind for year and years – Comrades.</div>
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It was only after a long long year of trail running in 2015, which included five races of over 100k, that I made the decision that in order to stay motivated and enjoying my running I needed to make a change. It was then that I set my first goal for 2016 as Comrades. It wasn’t an easy decision as it meant I would have to forgo UTA100, an event very close to my heart (and home). But it was a decision that left me excited and renewed with eagerness. I’ve only heard gleaming reports from those that have previously taken part in the ‘Ultimate Human Race’.</div>
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For those not aware, Comrades is the biggest ultra marathon on the planet. It’s a rite of passage for any self-respecting African runner and it seemingly is in the blood and DNA of all South Africans-to not just run one, but run multiple years. Indeed, Comrades finishes are so highly regarded that many include their times and number of finishes in their CVs – it’s means that much. And so it should, this race is the real deal, this ‘down year’ being 89km and 1800m of down and just over 1000m of ascent, it’s certainly ‘no parkrun’! Oh and it’s televised on National TV all day, following the progress from first to the very last runner. </div>
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So once my decision was made, it cemented a new discipline and training regime that I’d never attempted before. It got me (mostly) off the trails and on the black top and my running took a focus back on speed and strength. I followed a Lydiard flavoured program, but also took advice from previous Australian Comrades runner Don Wallace. His training document was simple in its makeup – loads of miles and loads of hills with a splash of speed work. I conditioned myself for the hills by hitting the trails at least once a fortnight for either a hard uphill or downhill session. If I was to survive Comrades my body would need to withstand the punishment of 89km of tough road running. I toughened up my quads two weeks previous to the race by running the big up/down Pace22 at UTA. </div>
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So I found myself on race morning with so many other runners at the start line. It felt like being at the start of City2Surf, but with the surreal feeling that these people were not here for a fun run, but actually all with the goal of running 89km – I think the previous biggest race of this distance I’ve been part of is 1000, so this was indeed very unusual! Blue bibbed runners (rookies) faces looking nervous and apprehensive, green bibbed (10 years or more) resolved and self-assured. Then they started singing, first the South African National Anthem, then the hairs on my back rose with Shosholoza and it was all finished off with the playing of Chariots of Fire. The rooster crowed, the Canon blasted and we were off. All 18 000 of us would endeavour to get from Pietermaritzburg to Durban all under 12h – most would make it, some would not make the 5 cut-offs on route, and a few cruelly denied in the last km and indeed the finishing straight. This race gives no favours and medals are truly earned.</div>
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Now about the race. It’s not my intention for this to be a race report. I could tell you about my race and how I performed, but you can all look up the results - I’d rather focus on the external. This race lived up to all expectations. Someone told me before the race that it would feel like you’re running in the Tour de France. At the time I thought that had to be a romanticised embellishment, but now I can say that it was exactly true. From the race Expo to the end of the race in Kingsmead, there was a feeling that you were part of something special. It’s hard to describe the race itself, when running in the zone and at near threshold under 4min km it’s hard to take a lot in! But what I do remember is spectators lining the streets in every town the race ran past, even before the sun had risen.</div>
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There were locals firing up their ‘braes’, drinking a few cold ones and offering hearty encouragement all along route. Schools and running clubs manned drink stops, families brought their children out to wave and high five their heroes and then all the special moments, for example at Ethembeni Home. This is a special place for reflection, for the children are either on crutches or in wheelchairs. The noise is enormous and the excitements tangible as you pass through this celebration. I found great mental strength here. </div>
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I received two great tips before the race from a Comrades veteran around clothing. The first one was to wear an Aussie singlet during the race. I wore an old representative singlet and boy did it pay off – spectators all day yelling ‘Aussie, Aussie, Aussie’, ‘Where’s ya pet kangaroo’ and just about every other Australian cliché under the sun! While it became quite predictable after a while, the support helped tremendously. The other tip was to wear Comrades branded clothing around town after the race. This I did in Durban, Capetown and Kruger National Park where we visited and for the next week I felt like a rock star! People would come up and chat and retell their stories of their many races and how much it meant to them – Comrades is the ultimate ice breaker but also galvanised in me how much this race means to people in South Africa.<br />
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The spirit of the Comrades Marathon is said to be embodied by attributes of camaraderie, selflessness, dedication, perseverance, and ‘<a href="https://en.wikipedia.org/wiki/Ubuntu_(philosophy)">ubuntu</a>’ (Zulu for ‘human kindness’). The entire experience, I witnessed all this and more. The slogan this year was ‘It will humble you’. For me, it certainly did.<span lang="EN-GB" style="font-size: 12pt;">
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Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-59419193226804523252016-07-14T11:20:00.000+10:002016-07-14T11:21:10.820+10:00The Allure of the Western States Endurance Run<div>
<i style="color: #333333; font-family: Arimo; font-size: 14px; text-align: center;"><b>This article was written for, and originally appeared in the <a href="http://aura.asn.au/" target="_blank">AURA</a> UltraMag Magazine in late 2014</b></i></div>
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Some events attract their participants by the nature of the course. There are longer events and there are rugged and remote events, higher, steeper, crazier and zanier and there are definitely events with higher numbers of participants. These days there are also races with offerings of lucrative prize purses and all the bells and whistles that come with the new age of ultra trail running.<br />
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Then there is the Western States Endurance Run 100 miler. Period.<br />
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This race has all the history of a Wild West novel and the prestige of a Rolls Royce Silver Ghost. To me there is no other race that I’d rather be part of so you could imagine the joy of receiving my entry invitation on email after being excepted through the Ultra Trail World Tour. I still have that invite printed out and hung on my office pinboard. It was there to constantly remind me how rare those words on the paper were and that I could never, ever take that for granted.<br />
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There’s races I’ve been to that have all the hype and big promises only to fall short of the expectations. There’s also been races that promise nothing and over deliver. Then there’s WSER. You come, you experience, you walk away with the deep satisfaction that you’ve just added to the rich tapestry of the races history. Yes, you may be just a blip in the history, but to any self respecting ultra runner in the world, you’re a rockstar for a day. Oh, and hopefully you walk away with a belt buckle too!<br />
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So what is this history and prestige I talk about? Well it’s not every day you get to race in the oldest 100 miler in the world. The history is thicker than just that one statistic though. There is the trail itself which follows the historic Western States Trail, on which runners experience the majestic high country beauty of Emigrant Pass and the Granite Chief Wilderness, the crucible of the canyons of the California gold country, a memorable crossing of the ice-cold waters of the main stem of the Middle Fork of the American River, and, during the latter stages, the historic reddish-brown-colored trails that led gold-seeking prospectors and homesteading pilgrims alike to the welcoming arms of Auburn.<br />
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Or you can just hear the love of the trail in legendary trail runner and 5 time ‘States’ winner Tim Twietmeyer’s quote “I think the Western States Trail just makes a great balance between nature’s finest, and being tremendously historic. The last operating hydraulic mine is right next to the course between Last Chance to Foresthill. Running the trail is kind of like a history lesson—going back to the Indians, gold miners, silver miners, guys that founded California—and you realise how rugged and tough those guys were at the time. Plus, its really great singletrack.”<br />
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Over the years, there’s been many Aussies who have made the pilgrimage over to ‘States’. Yes, it’s even rumoured that after the Aussie assault in 2007 that these dedicated band of brother led to the change of the entry rules to avoid this occurring again! In the lead up to my race, I spoke to many of these guys and their words repeatedly expressed the same theme; respect the course, the race, the history. Train well, train smart and get to the start line in the best shape you can as you may only get one shot at this.<br />
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And with these words ringing in my ears, I got to the start line at Squaw Valley knowing that I’d done everything I could have done to be there at my best; mentally and physically I was in the zone and ready to pay homage to the race by giving it my all.<br />
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And that I did. I don’t wish to go into an extensive race report, as that can be viewed on my blog post: <a href="http://www.brendandavies.com.au/2014/07/western-states-100-miles-155649-m8.html">2014 Race Report</a>. But I got to Auburn just under 16hrs after that starting shotgun blast in 8th place but the happiest man in the world.<br />
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I want to thank the Australian ultra running community for all your support through all the messages and I know there were lots following the race online too. It was wonderfully uplifting and my only way to repay your goodwill is by strongly encouraging you to enter this race. Yes it may take you years to get pulled out of that lottery, and yes you may think you’re not ready to run milers or conversely you’re best years are behind you, but believe me when I say it, this is the race that every ultra runner just must do.<br />
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Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-13045251672641676112016-05-26T01:30:00.000+10:002016-07-14T14:46:51.904+10:00The Road To Comrades With Brendan Davies<i style="color: #333333; font-family: Arimo; font-size: 14px; text-align: center;"><b>This blog was written for, and originally appeared on the <a href="http://www.inov-8.com/" style="color: #771100; text-decoration: none;">www.inov-8.com</a> website <a href="https://www.inov-8.com/blog/road-comrades-brendan-davies/" target="_blank">here</a></b></i><br />
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<img height="286" src="https://www.inov-8.com/blog/wp-content/uploads/2016/05/comrades-logo.png" width="640" /><br />
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The first half of this year has been all about one thing: preparing for the 2016 Comrades Marathon in South Africa, the oldest and arguably greatest ultra race in the world. This year it will see 20,000 people run between the cities of Pietermaritzburg and Durban. Having a fresh focus on this 89km road race has definitely revitalised the running part of my soul after a less than satisfying 2015.<br />
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* Follow Brendan’s live updates from Comrades on his <a href="https://twitter.com/inov_8">Twitter takeover</a> *<br />
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To be honest, the end of last year couldn’t come quick enough. In 2014 I finished 5th overall in the Ultra-Trail World Tour after top-10 results at TNF 100, Ultra-Trail Mt Fuji and <a href="https://www.inov-8.com/blog/brendan-davies-western-states-100/">Western States</a>. Encouraged by those performances, I decided to compete on the same circuit in 2015 and try to improve on my finishing positions. However, what eventuated was a series of disappointing results. I put it down to an accumulation of being overworked (I started my own business coaching runners here in Australia), travelling epic distances across the world for races, taking part in too many long ultras and giving myself insufficient recovery between big efforts. Simply put, I was burnt out and, as a result, falling out of love with trail running. I think in my mind I had definitely tested and proved the theory that ‘familiarity breeds contempt’.<br />
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In late 2015 I finished top-20 at the 100km World Championships and then backed this up to help Australia claim Team Bronze in the 50km World Championships. These two forays back into road running reignited my love for the black top. It was then I decided that I had to change up my training and racing in order to continue as a performance-focused athlete. So began the road to Comrades, dubbed the Ultimate Human Race.<br />
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The Comrades has always been on my bucket list, but previously proved a tricky one to fit into my trail racing schedule. This year is different. I have a very healthy respect for the Comrades… it is without doubt the most competitive ultra marathon on the planet and I would never go over to South Africa without bringing my A-game to the table. When you see 2014 world 100km champion Max King and outstanding ultra marathon runner Sage Canaday finishing outside the top 10, you know that this race is indeed the real deal. Click on the image below to read Scott Dunlap’s excellent report on last year’s Comrades.<br />
<a href="https://www.inov-8.com/blog/running-comrades-the-oldest-largest-ultra-in-world/"><img height="479" src="https://www.inov-8.com/blog/wp-content/uploads/2016/05/Screen-Shot-2016-05-26-at-13.12.29.png" width="640" /></a><br />
MY TRAINING PLAN FOR COMRADES<br />
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And so in December last year I mapped out my Comrades campaign. The main principles which I wanted to adhere to looked something like this:<br />
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* Avoid as much ‘training’ on trails as possible. I would use trail running for hill sessions or easy runs only.<br />
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* Stick to a very <a href="http://running.competitor.com/2015/11/training/three-secrets-of-legendary-coach-arthur-lydiard_140178">Lydiard</a> dominated training regime, periodising it to Comrades and reaching minimum 100-mile training in 3 out of 4 weeks a month. No compromise.<br />
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* Avoid too many easy paced runs. Going out running too often with the athletes I coach was leaving me too fatigued and unable to put in my own quality sessions.<br />
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* Train much more on the road and track, and generally run at least half of my weekly mileage at around 4:00min/km pace.<br />
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* Consistently take part in shorter road races for training purposes – this would provide ‘signposts’ of my progress and help with mental confidence. I’ve always believed that training for a fast 5km is just as tough as training for any other distance.<br />
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* Maintain my race weight and be more disciplined with all the other elements that make performance improvements.<br />
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The year has thus far gone to plan. I’ve gradually built up my mileage to average 100-mile weeks and have been pleased to see the average pace of sessions plummet. I’ve been very consistent with my training, as can be seen from the weekly totals below.<img height="484" src="https://www.inov-8.com/blog/wp-content/uploads/2016/05/Brendan-Davies-training-for-Comrades.png" width="640" />Read Brendan’s blog about the benefits and pitfalls of using <a href="https://www.inov-8.com/blog/running-apps-strava-can-hinder-your-performance/">running apps</a> such as <a href="https://www.strava.com/clubs/146080?hl=en-GB">Strava</a>.<br />
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My weekly training has generally consisted of this:<br />
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<b>Monday:</b> Aerobic Run 10km+ at around 4:00min/km pace or recovery run.<br />
<b>Tuesday (am):</b> Strength focused sessions, e.g hill repeats or hilly fartlek session.<br />
<b>Tuesday (pm):</b> Easy on road.<br />
<b>Wednesday:</b> Long, steady state run or long VO2 reps session, all done around 3:45min/km pace or quicker.<br />
<b>Thursday (am):</b> Track session (short reps) or longer reps on road.<br />
<b>Thursday (pm):</b> Easy on road.<br />
<b>Friday:</b> Aerobic run 15km+ at around 4:00min/km pace.<br />
<b>Saturday:</b> Long tempo session often including a 5km Parkrun.<br />
<b>Sunday:</b> Training race or longer aerobic run 30+km at around 4:15min/km pace.<br />
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I’ve limited my long runs too. Prior to the Comrades, which is 89km, my longest run this year will have been 56km. This has been done deliberately to ensure that the quality of that session has been reached, and also to avoid the longer recovery times that running bigger distances require. With all the long ultras I’ve done in my career, I’m pretty sure that the endurance and distance of Comrades won’t be an issue.<br />
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<img height="594" src="https://www.inov-8.com/blog/wp-content/uploads/2016/01/Scott-Dunlap-Comrades-Marathon.png" width="640" />28km down…61km to go! The long road of Comrades. Photo: Scott Dunlap.<br />
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PICKING THE RIGHT RUNNING SHOES FOR COMRADES<br />
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Gear-wise I’ve trained primarily in the <a href="https://www.inov-8.com/men/footwear-terrain/road/road-x-treme-250.html">Road-X-Treme 250</a> and 220. In the last few months I’ve been lucky enough to get my hands on a prototype pair of a new inov-8 <a href="https://www.inov-8.com/men/footwear-terrain/road.html?cat=44%2C48">road running shoes</a> and love the extra level of protection these offer. For race day, I’ll wear the <a href="https://www.inov-8.com/men/footwear-terrain/road/road-x-treme-220.html">Road-X-Treme 220</a>.<br />
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Races have also formed an important component of my lead-up to Comrades. I’ve used them strategically for different purposes. Each one I’ve made sure these process goals have been at the forefront. As such, I didn’t invest mentally in the races, nor did I sacrifice my training by tapering before or recovering heavily around any them. It’s always a bit of a gamble racing for training purposes like this. Yes, there is a lot to gain mentally from them if they go well, but if they don’t then they serve the opposite purpose.<br />
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But then I’ve always been a bit of a gambler! I never push as hard in training as I do on race day… and by giving myself these hard efforts along the way I feel they have in themselves continued to build my training momentum, confidence and self belief.<br />
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I’ve also been fortunate to have the use of an AlterG treadmill, allowing me to rack up extra miles without the associated impact fatigue that would come from a similar session done regularly. The other benefit is that I’m able to sustain a faster pace for longer periods, say when I’m performing a session at 75% of bodyweight. So in practical terms, the pace I’d only usually be able to sustain for a couple of minutes on the track can be reached, bettered and sustained for much longer. In fitness terms this has ‘bought’ me loads of fast paced kilometres without considerable effort, but more importantly it’s stirred up my fast twitch to new levels. I really do believe this has made positive adaptations in regards to leg turnover and efficiency.<br />
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And it’s showed. In the lead-up I’ve hit new personal bests in all distances, from 5km to marathon, have made the podium in three of the biggest races in Australia: the ‘short trail’ events of Six Foot Track, 2 Bays Trail and the Canberra Road Marathon. More critically though, these races made me feel strong, determined and eager to test myself against the very best in the world at Comrades.<br />
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Last week, the Ultra-Trail Australia circus (formerly TNF 100) hit town and it was hard to sit it out. It’s an event very close to my heart and my win there in 2013 opened a lot of opportunities for me. Fortunately the addition of a 22km race to the event still allowed me to participate. I was a very close 2nd to top Australian runner Dave Byrne, after leading for all but the last 2km. The goal for this race was to nail the course’s long downhill section and give the quads a good belting with the idea that the regrowth of stronger, battle-hardened quads will be now well conditioned for the final 35km of hard downhill in Comrades. Again, this race ticked all the boxes and I now go to Comrades with the very rare feeling that I’ve just done about everything I could do in my training build up.<br />
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<img height="425" src="https://www.inov-8.com/blog/wp-content/uploads/2016/05/LM_160513_UTA100_Pace22_0114_MEDres-logo.jpg" width="640" />Brendan at recent Ultra-Trail Australia race. © Lyndon Marceau / marceauphotography<br />
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The only thing left now is to execute the plan and run my race. I can’t wait to soak up the history and prestige of the oldest ultra race in the world, to stand among the 20,000 other runners at the start, listen to the stirring rendition of <a href="https://www.youtube.com/watch?v=2ivbm_ykTRE">Shosholoza</a> and then run.Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-4357555142220770952016-05-17T22:10:00.000+10:002016-07-14T11:25:23.032+10:00Trialling the Alter G Anti-Gravity Treadmill<div style="text-align: justify;">
Over the last month or so I've had the opportunity to trial out the <a href="http://www.swsm.com.au/alter-g-anti-gravity-treadmill-western-sydney.html" target="_blank">AlterG Anti-Gravity Treadmill</a> at <a href="http://www.swsm.com.au/" target="_blank">Sydney West Sports Medicine</a> thanks to <a href="http://www.moonrunners.com.au/" target="_blank">Moon Runners</a>. Moon Runners were founded in 2014 by husband and wife team Thomas & Joy Gan. Both being medical doctors, their initial vision was to make available to the general public the AlterG anti-gravity treadmill, a world class training and injury rehabilitation device which was previously only accessible by professional athletes. To ensure the highest quality of service, their aim is to only install units in established sports medicine centres run by excellent health practitioners specialising in sports rehab.</div>
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A decision was made in early 2016 to convert the business to a social enterprise whereby 100% of the profits would be donated to charitable organisations.</div>
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The innovative AlterG Anti-Gravity Treadmill is a game changer in physical therapy rehabilitation. Whether you’re a patient or an athlete dealing with lower body injuries, chronic pain or neurological conditions that inhibit mobility, you can benefit from the unweighting capabilities. The Anti-Gravity Treadmill helps a broad spectrum of people – top level athletes, orthopaedic and neurologic patients, paediatric, geriatric and those looking to lose weight - to achieve their personal health, wellness or performance goals.<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-Q7cvTB_-mP8/V0g_G4Ux3CI/AAAAAAAAENk/vmGCjYoJmgQc-XMREA2DfQHQCHgoWOa2QCLcB/s1600/44774_474182270048_2171440_n.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://3.bp.blogspot.com/-Q7cvTB_-mP8/V0g_G4Ux3CI/AAAAAAAAENk/vmGCjYoJmgQc-XMREA2DfQHQCHgoWOa2QCLcB/s400/44774_474182270048_2171440_n.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">With Aussie Rep Teammate Andy Lee watching<br />
Anthony Famigletti punch out an AlterG session back in 2010.</td></tr>
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I personally first came across this treadmill while in Colorado for the World Long Distance Mountain Running Championships in 2010 while visiting the Olympic Training Facilities in Colorado Springs. That day I watched in awe of rehabilitating Team USA Olympic Steeplechaser <a href="https://en.wikipedia.org/wiki/Anthony_Famiglietti" target="_blank">Anthony Famiglietti</a> push out a high intensity session on the treadmill. I've been curious about it ever since, but had no idea if these were even available for use in Australia, let along Western Sydney.</div>
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My main interest in the AlterG is of course mainly as a Coach in terms of athletes in rehabilitation returning from injury but also for athletes of the more high performance focus being able to benefit from the extra miles of lower impact running but also those wanting to be able to enjoy longer periods of fast twitch muscle activation. I'm keen to explore if, over a period of time, athletes will develop greater leg speed, turnover and efficiency. This of course interests me as an athlete too.</div>
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To book sessions, or obtain a referral form for your physiotherapist, <a href="http://www.moonrunners.com.au/buy-alterg-anti-gravity-treadmill-sessions.php" target="_blank">click here</a>.</div>
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Here is a little video I took from one of my visits to the centre.<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/ExW0fW98rpA?rel=0" width="560"></iframe><br />
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<span style="text-align: start;">Gravity getting you down? Give your training a lift on a </span><a href="http://www.moonrunners.com.au/" style="text-align: start;">Moon Runners</a><span style="text-align: start;"> AlterG P200 High Performance Anti-Gravity Treadmill in partnership with Brendan Davies from </span><a href="http://www.upcoaching.com.au/" style="text-align: start;">UP Coaching</a><span style="text-align: start;">.</span></div>
Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-52783555394675176752016-01-01T12:46:00.002+11:002016-07-14T14:38:03.849+10:00My 2015 AdventureCourtesy of <a href="http://2015.strava.com/" target="_blank">Strava</a><br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='560' height='315' src='https://www.blogger.com/video.g?token=AD6v5dxbOcmMbOLBw0QZKMa3roUDWmZ26n7U0aoKOGR-vA057n5tjWd_2A3mpA3Bhp7n11Hus-cDY3Gr0aGod0_ocg' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
<br />Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-23299221222925229552016-01-01T12:46:00.001+11:002016-07-14T11:29:33.128+10:00My 2015 AdventureCourtesy of <a href="http://2015.strava.com/" target="_blank">Strava</a><br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='560' height='315' src='https://www.blogger.com/video.g?token=AD6v5dwu2UmXTCCXy8zHlO1H9AL6nRvVMFgh3VNElMuPcbz1FYCBKRrzpWXqgSaiTErq5uEL6W_8_X6HJJ7Y6DsFOw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
<br />Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-91400641780369900682015-09-25T15:57:00.001+10:002016-07-14T14:38:07.354+10:00Running Apps: Strava...help or hinderance?<div style="text-align: center;">
<i><b>This blog was written for, and originally appeared on the <a href="http://www.inov-8.com/">www.inov-8.com</a> website <a href="https://www.inov-8.com/blog/running-apps-strava-can-hinder-your-performance/" target="_blank">here</a></b></i></div>
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The popularity of Strava and other similar apps has skyrocketed in the last couple of years off the back of the latest global running boom. It’s really changed the dynamics of training sessions. These days before athletes start their post-run stretch, it’s almost de rigor to now whip out the smart phone and upload the session to Strava to check out the stats and the goodie bag of rewards.</div>
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As a coach, this is worthy of some further thought, and the use of apps such as Strava poses many questions in terms of athlete motivation, reinforcement and the very nature of what drives us as runners and indeed human beings.</div>
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But firstly, I’ll speak from an athlete’s point of view. As a performance focused athlete over many years, I can recognize the benefits of such an app as Strava. Its ability to centralize all my recording devices is convenient and for me it acts as a central log for all of my training. Its interface is simple and user friendly. It attempts to offer some deeper analysis based off heart-rate data… ‘suffer scores’ etc. and has a couple of cool features such as a pace ‘evener’ (great for working out equivalent flat speed over trail/elevation). However on the whole, I tend to ignore the science and head straight to the ego, I’m of course talking about CR (course record) / KOM (King of Mountain) and segments.</div>
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<figure class="wp-caption aligncenter" id="attachment_5623" style="border: 0px; box-sizing: border-box; font-family: Akkurat-Mono; font-size: 14px; line-height: inherit; margin: 0px 0px 1.6em; max-width: 100%; padding: 0px; vertical-align: baseline; width: 940px;"><a href="https://www.inov-8.com/blog/wp-content/uploads/2015/09/Brendan-at-laptop-credit-Nadine-Davies.jpg" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant-caps: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="Branden Davies Checking over his Strava account after hitting the trails" class="size-large wp-image-5623" height="705" src="https://www.inov-8.com/blog/wp-content/uploads/2015/09/Brendan-at-laptop-credit-Nadine-Davies-1024x768.jpg" style="border: none; box-sizing: border-box; display: block; font-family: inherit; font-size: inherit; font-style: inherit; font-variant-caps: inherit; height: auto !important; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline; width: 100% !important;" width="940" /></a><figcaption class="wp-caption-text" style="border: 0px; box-sizing: border-box; font-size: 11px !important; font-style: inherit; font-variant-caps: inherit; line-height: 16px !important; margin: 0px; padding: 0.5em 0px; text-align: center; vertical-align: baseline;">Branden Davies Checking over his Strava account after hitting the trails. Photo by Nadine Davies</figcaption></figure><br />
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What better positive reinforcement is there than running a course or year best PR, or better still snatching the coveted solid crown. It’s no wonder that it’s mobiles and not protein drinks that are first reached for post-session. Motivationally speaking it’s fantastic, but like everything in life, one can have too much of a good thing.</div>
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There are numerous pitfalls; and as a coach I can see how the allure of the virtual ‘pat on the back’ can take away from the essence of training. I’ve known athletes to choose routes based on segments, to choose to run solo rather than in a group, or basically become more obsessed about the rewards rather than the very process of training. I know because I’m also guilty of it.</div>
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<figure class="wp-caption aligncenter" id="attachment_5624" style="border: 0px; box-sizing: border-box; font-family: Akkurat-Mono; font-size: 14px; line-height: inherit; margin: 0px 0px 1.6em; max-width: 100%; padding: 0px; vertical-align: baseline; width: 907px;"><a href="https://www.inov-8.com/blog/wp-content/uploads/2015/09/inov-8-on-strava-image.jpg" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant-caps: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="A visual of the INOV-8 All Terrain Running Club" class="size-full wp-image-5624" height="564" src="https://www.inov-8.com/blog/wp-content/uploads/2015/09/inov-8-on-strava-image.jpg" style="border: none; box-sizing: border-box; display: block; font-family: inherit; font-size: inherit; font-style: inherit; font-variant-caps: inherit; height: auto !important; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline; width: 100% !important;" width="907" /></a><figcaption class="wp-caption-text" style="border: 0px; box-sizing: border-box; font-size: 11px !important; font-style: inherit; font-variant-caps: inherit; line-height: 16px !important; margin: 0px; padding: 0.5em 0px; text-align: center; vertical-align: baseline;">A visual of the INOV-8 All Terrain Running Club</figcaption></figure><br />
<div style="text-align: justify;">
There is also the unrivaled ability via Strava to view others’ training. One of the pitfalls of any athlete is to use comparison with others as an indicator of progress and a guide for the future. This is simply a recipe for disaster.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I’m sure I’m not alone in saying if we all tried to replicate Steve Way’s training, we’d all end up broken and an over-trained mess! While there is nothing new under the sun as far as training goes, the access to information and the ability to imitate can be detrimental. One man’s easy run can be another’s tempo, and so caution must be taken.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
As runners we have different physical and mental compositions. You have to find what works best for you according to your own goals and intuitions. A good coach should be able to identify your strengths and weaknesses and create an individualised plan that is right for you.<br />
<br /></div>
<br />
<br />
<br />
<figure class="wp-caption aligncenter" id="attachment_3462" style="border: 0px; box-sizing: border-box; line-height: inherit; margin: 0px 0px 1.6em; max-width: 100%; padding: 0px; vertical-align: baseline; width: 940px;"><a href="https://www.inov-8.com/blog/wp-content/uploads/2014/07/brendan-davies-wser-7.png" style="border: 0px; box-sizing: border-box; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="Brendan Davies WSER100" class="size-large wp-image-3462" height="623" src="https://www.inov-8.com/blog/wp-content/uploads/2014/07/brendan-davies-wser-7-1024x679.png" style="border: none; box-sizing: border-box; display: block; font-family: inherit; font-size: inherit; font-style: inherit; font-variant-caps: inherit; height: auto !important; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline; width: 100% !important;" width="940" /></a><figcaption class="wp-caption-text" style="border: 0px; box-sizing: border-box; font-size: 11px; font-style: inherit; line-height: 16px; margin: 0px; padding: 0.5em 0px; text-align: center; vertical-align: baseline;">Brendan Davies at last year’s famous Western States 100 ultra race. In 2015 he will compete at Western States again, this time wearing our RACE ULTRA 270. Photo by Matt Trappe http://www.trappephoto.com/</figcaption></figure><br />
<div style="text-align: justify;">
For the recreational runners, features such as ‘recovery time’ are generally features that should be given some thought. However, these often amuse me somewhat. On my Suunto Movescount I’m regularly in over 100 hours recovery deficit… so should I be listening to the watch and putting my feet up? I think not. Running, unlike the layman’s view, is not a simple sport. While there is of course room for science, it’s the ability to try new things, go against the orthodox, try and fail and try again approach that has taken all the recreational runners to the pointy end.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Other features from devices that buzz and beep and generally remind you to do everything from drink, eat and breath are handy and as a training and racing aid can be beneficial. If you are a heart rate trainer, it’s never been easier.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
While it’s great to have this level of assistance, it’s also easy to become a slave to the data and bogged down in it. Remember how the champions of the past used to do it, and every now and then, go try running naked (no mobile or watch!) and get back to the core of why we run in the first place.</div>
<div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
* I log every km of my training, both as an athlete and when coaching on Strava. My account can be found here: <a href="https://www.strava.com/pros/1768350">https://www.strava.com/pros/1768350</a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
* I’m also a member of the INOV-8 ALL TERRAIN RUNNING CLUB on Strava. Join the club here: <a href="https://www.strava.com/clubs/146080">https://www.strava.com/clubs/146080</a></div>
</div>
</div>
Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-57342017798432108642015-09-25T15:57:00.000+10:002016-07-14T11:29:53.546+10:00Running Apps: Strava...help or hinderance?<div style="text-align: center;">
<i><b>This blog was written for, and originally appeared on the <a href="http://www.inov-8.com/">www.inov-8.com</a> website <a href="https://www.inov-8.com/blog/running-apps-strava-can-hinder-your-performance/" target="_blank">here</a></b></i></div>
<br />
<img alt="Screen-Shot-2014-10-17-at-15.58.38-1024x641" class="attachment-full size-full wp-post-image" height="641" sizes="(max-width: 1024px) 100vw, 1024px" src="https://www.inov-8.com/blog/wp-content/uploads/2015/09/Screen-Shot-2014-10-17-at-15.58.38-1024x641.png" srcset="https://www.inov-8.com/blog/wp-content/uploads/2015/09/Screen-Shot-2014-10-17-at-15.58.38-1024x641.png 1024x, https://www.inov-8.com/blog/wp-content/uploads/2015/09/Screen-Shot-2014-10-17-at-15.58.38-1024x641-414x259.png 414x" style="border: 0px; box-sizing: border-box; font-family: Akkurat-Mono; font-size: 14px; height: auto !important; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline; width: 100% !important;" width="1024" /><br />
<br />
<div style="text-align: justify;">
The popularity of Strava and other similar apps has skyrocketed in the last couple of years off the back of the latest global running boom. It’s really changed the dynamics of training sessions. These days before athletes start their post-run stretch, it’s almost de rigor to now whip out the smart phone and upload the session to Strava to check out the stats and the goodie bag of rewards.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
As a coach, this is worthy of some further thought, and the use of apps such as Strava poses many questions in terms of athlete motivation, reinforcement and the very nature of what drives us as runners and indeed human beings.</div>
<div style="text-align: justify;">
<br /></div>
<div>
<div style="text-align: justify;">
But firstly, I’ll speak from an athlete’s point of view. As a performance focused athlete over many years, I can recognize the benefits of such an app as Strava. Its ability to centralize all my recording devices is convenient and for me it acts as a central log for all of my training. Its interface is simple and user friendly. It attempts to offer some deeper analysis based off heart-rate data… ‘suffer scores’ etc. and has a couple of cool features such as a pace ‘evener’ (great for working out equivalent flat speed over trail/elevation). However on the whole, I tend to ignore the science and head straight to the ego, I’m of course talking about CR (course record) / KOM (King of Mountain) and segments.</div>
<br />
<br />
<br />
<figure class="wp-caption aligncenter" id="attachment_5623" style="border: 0px; box-sizing: border-box; font-family: Akkurat-Mono; font-size: 14px; line-height: inherit; margin: 0px 0px 1.6em; max-width: 100%; padding: 0px; vertical-align: baseline; width: 940px;"><a href="https://www.inov-8.com/blog/wp-content/uploads/2015/09/Brendan-at-laptop-credit-Nadine-Davies.jpg" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant-caps: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="Branden Davies Checking over his Strava account after hitting the trails" class="size-large wp-image-5623" height="705" src="https://www.inov-8.com/blog/wp-content/uploads/2015/09/Brendan-at-laptop-credit-Nadine-Davies-1024x768.jpg" style="border: none; box-sizing: border-box; display: block; font-family: inherit; font-size: inherit; font-style: inherit; font-variant-caps: inherit; height: auto !important; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline; width: 100% !important;" width="940" /></a><figcaption class="wp-caption-text" style="border: 0px; box-sizing: border-box; font-size: 11px !important; font-style: inherit; font-variant-caps: inherit; line-height: 16px !important; margin: 0px; padding: 0.5em 0px; text-align: center; vertical-align: baseline;">Branden Davies Checking over his Strava account after hitting the trails. Photo by Nadine Davies</figcaption></figure><br />
<div style="text-align: justify;">
What better positive reinforcement is there than running a course or year best PR, or better still snatching the coveted solid crown. It’s no wonder that it’s mobiles and not protein drinks that are first reached for post-session. Motivationally speaking it’s fantastic, but like everything in life, one can have too much of a good thing.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
There are numerous pitfalls; and as a coach I can see how the allure of the virtual ‘pat on the back’ can take away from the essence of training. I’ve known athletes to choose routes based on segments, to choose to run solo rather than in a group, or basically become more obsessed about the rewards rather than the very process of training. I know because I’m also guilty of it.</div>
<br />
<br />
<br />
<figure class="wp-caption aligncenter" id="attachment_5624" style="border: 0px; box-sizing: border-box; font-family: Akkurat-Mono; font-size: 14px; line-height: inherit; margin: 0px 0px 1.6em; max-width: 100%; padding: 0px; vertical-align: baseline; width: 907px;"><a href="https://www.inov-8.com/blog/wp-content/uploads/2015/09/inov-8-on-strava-image.jpg" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant-caps: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="A visual of the INOV-8 All Terrain Running Club" class="size-full wp-image-5624" height="564" src="https://www.inov-8.com/blog/wp-content/uploads/2015/09/inov-8-on-strava-image.jpg" style="border: none; box-sizing: border-box; display: block; font-family: inherit; font-size: inherit; font-style: inherit; font-variant-caps: inherit; height: auto !important; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline; width: 100% !important;" width="907" /></a><figcaption class="wp-caption-text" style="border: 0px; box-sizing: border-box; font-size: 11px !important; font-style: inherit; font-variant-caps: inherit; line-height: 16px !important; margin: 0px; padding: 0.5em 0px; text-align: center; vertical-align: baseline;">A visual of the INOV-8 All Terrain Running Club</figcaption></figure><br />
<div style="text-align: justify;">
There is also the unrivaled ability via Strava to view others’ training. One of the pitfalls of any athlete is to use comparison with others as an indicator of progress and a guide for the future. This is simply a recipe for disaster.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I’m sure I’m not alone in saying if we all tried to replicate Steve Way’s training, we’d all end up broken and an over-trained mess! While there is nothing new under the sun as far as training goes, the access to information and the ability to imitate can be detrimental. One man’s easy run can be another’s tempo, and so caution must be taken.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
As runners we have different physical and mental compositions. You have to find what works best for you according to your own goals and intuitions. A good coach should be able to identify your strengths and weaknesses and create an individualised plan that is right for you.<br />
<br /></div>
<br />
<br />
<figure class="wp-caption aligncenter" id="attachment_3462" style="border: 0px; box-sizing: border-box; line-height: inherit; margin: 0px 0px 1.6em; max-width: 100%; padding: 0px; vertical-align: baseline; width: 940px;"><a href="https://www.inov-8.com/blog/wp-content/uploads/2014/07/brendan-davies-wser-7.png" style="border: 0px; box-sizing: border-box; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="Brendan Davies WSER100" class="size-large wp-image-3462" height="623" src="https://www.inov-8.com/blog/wp-content/uploads/2014/07/brendan-davies-wser-7-1024x679.png" style="border: none; box-sizing: border-box; display: block; font-family: inherit; font-size: inherit; font-style: inherit; font-variant-caps: inherit; height: auto !important; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline; width: 100% !important;" width="940" /></a><figcaption class="wp-caption-text" style="border: 0px; box-sizing: border-box; font-size: 11px; font-style: inherit; line-height: 16px; margin: 0px; padding: 0.5em 0px; text-align: center; vertical-align: baseline;">Brendan Davies at last year’s famous Western States 100 ultra race. In 2015 he will compete at Western States again, this time wearing our RACE ULTRA 270. Photo by Matt Trappe http://www.trappephoto.com/</figcaption></figure><br />
<div style="text-align: justify;">
For the recreational runners, features such as ‘recovery time’ are generally features that should be given some thought. However, these often amuse me somewhat. On my Suunto Movescount I’m regularly in over 100 hours recovery deficit… so should I be listening to the watch and putting my feet up? I think not. Running, unlike the layman’s view, is not a simple sport. While there is of course room for science, it’s the ability to try new things, go against the orthodox, try and fail and try again approach that has taken all the recreational runners to the pointy end.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Other features from devices that buzz and beep and generally remind you to do everything from drink, eat and breath are handy and as a training and racing aid can be beneficial. If you are a heart rate trainer, it’s never been easier.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
While it’s great to have this level of assistance, it’s also easy to become a slave to the data and bogged down in it. Remember how the champions of the past used to do it, and every now and then, go try running naked (no mobile or watch!) and get back to the core of why we run in the first place.</div>
<div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
* I log every km of my training, both as an athlete and when coaching on Strava. My account can be found here: <a href="https://www.strava.com/pros/1768350">https://www.strava.com/pros/1768350</a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
* I’m also a member of the INOV-8 ALL TERRAIN RUNNING CLUB on Strava. Join the club here: <a href="https://www.strava.com/clubs/146080">https://www.strava.com/clubs/146080</a></div>
</div>
</div>
Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-9973316451588975702015-02-11T22:14:00.003+11:002016-07-14T14:38:10.197+10:00TransGranCanaria Training Update<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-SvNZsdPRw8c/VNs5Utm-AVI/AAAAAAAAEEA/XAv7Gvdn3qM/s1600/Screen%2BShot%2B2015-02-11%2Bat%2B22.14.42.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="144" src="https://2.bp.blogspot.com/-SvNZsdPRw8c/VNs5Utm-AVI/AAAAAAAAEEA/XAv7Gvdn3qM/s1600/Screen%2BShot%2B2015-02-11%2Bat%2B22.14.42.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Yep, this ain't a road run!</td></tr>
</tbody></table>
It's been a very busy start to the year for me; investing a lot of time into my UP Coaching business has meant that I've had to scale back a lot on races and so far, a paired 3h event I ran with Wes Gibson's wife Kellie at the Knapsack 6h Lap race has been the only race this year. I'm pretty sure as far as quantity goes, my races this year are going to be very low in numbers and limited to the majors outlined in the previous post and a few smaller one's around Oz that I've been invited to attend.<br />
<br />
Post Coast 2 Kosci I really sat down and had a good think about my training and outlined a plan towards my first biggie of 2015, Transgrancanaria. I just had to change things up and do things a little differently. First thing on the agenda was of course a good rest and relaxing the strict routines I have in both my training and lifestyle.<br />
<br />
So I ate, drank and rested and generally was merry from mid December to Early January, just doing some easy training sessions to maintain fitness and cut right back on track and strength sessions, as well as halving my usual long run durations in order to freshen up. I also spent a lot of 'time on feet' with clients and training at ranges of paces more broad than I've ever done before! Overall this left me feeling refreshed and reinvigorated for the year ahead.<br />
<br />
I then spent a lot of time just building up aerobically, reaching 100mile weeks off mostly 10-35km runs at easy or steady state pace. Not much speed at all. Only in the last few weeks have I began some faster track sessions and longer tempo runs.<br />
<br />
Another factor - it's been a challenge at times to do so much group and individual training, while still training my own sessions as well. At times I've had to just get out the door and get it done on tired legs and I've thankfully got many good training partners that have helped me maintain the quality of these sessions. Having an extra coach in Jo Brischetto on board at my group training has also allowed me to participant in one of my own speed sessions too :-)<br />
<br />
So onto Transgrancanaria, just a beast of a race on the island of Gran Canaria in the Canary Islands. It's 125km and 8500m+ OUCH indeed. The saving grace is that it looks to be on terrain that doesn't look particularly technical from what I've seen in videos and some of the big climbs may be quite runnable. I'm hoping anyway. As far as tough goes, this will be the toughest I've done to date, even outdoing UTMF at 169km and 9500m D+.<br />
<br />
To get myself ready, I've been doing much much more vertical ups and downs than ever before, often challenging myself with weighted vests and fully loaded packs on big hill repeats. This has the duel purpose of building up my muscle strength by overloading the glutes, quads and calves as well as conditioning up the VMOs via the extra eccentric loading on the downs (and generally toughening up my ankles too).<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/a-1AXIrRovc/0.jpg" frameborder="0" height="266" src="http://www.youtube.com/embed/a-1AXIrRovc?feature=player_embedded" width="320"></iframe></div>
<br />
The other great benefit is of course on overall cardio fitness via increases to my V02 max and lactate thresholds. I've found doing my regular 12km bread and butter runs on undulating terrain but with added weight has turned them into medium-hard efforts; particularly on small climbs where I'm forced to go anaerobic for small sections of time where otherwise I would have stayed in the aerobic zone. This is training the body to clear lactic build up more efficiently and my recoveries are super short and sharp which is essential for any trail running.<br />
<br />
Of course the mental toughness training of these sessions can't be underestimated either. If there's going to be a race that tests my mental fortitude it will be this one.Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.comtag:blogger.com,1999:blog-3725370779899418055.post-43187590675321384532015-02-11T22:14:00.002+11:002016-07-14T11:30:08.445+10:00TransGranCanaria Training Update<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-SvNZsdPRw8c/VNs5Utm-AVI/AAAAAAAAEEA/XAv7Gvdn3qM/s1600/Screen%2BShot%2B2015-02-11%2Bat%2B22.14.42.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="144" src="https://2.bp.blogspot.com/-SvNZsdPRw8c/VNs5Utm-AVI/AAAAAAAAEEA/XAv7Gvdn3qM/s1600/Screen%2BShot%2B2015-02-11%2Bat%2B22.14.42.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Yep, this ain't a road run!</td></tr>
</tbody></table>
It's been a very busy start to the year for me; investing a lot of time into my UP Coaching business has meant that I've had to scale back a lot on races and so far, a paired 3h event I ran with Wes Gibson's wife Kellie at the Knapsack 6h Lap race has been the only race this year. I'm pretty sure as far as quantity goes, my races this year are going to be very low in numbers and limited to the majors outlined in the previous post and a few smaller one's around Oz that I've been invited to attend.<br />
<br />
Post Coast 2 Kosci I really sat down and had a good think about my training and outlined a plan towards my first biggie of 2015, Transgrancanaria. I just had to change things up and do things a little differently. First thing on the agenda was of course a good rest and relaxing the strict routines I have in both my training and lifestyle.<br />
<br />
So I ate, drank and rested and generally was merry from mid December to Early January, just doing some easy training sessions to maintain fitness and cut right back on track and strength sessions, as well as halving my usual long run durations in order to freshen up. I also spent a lot of 'time on feet' with clients and training at ranges of paces more broad than I've ever done before! Overall this left me feeling refreshed and reinvigorated for the year ahead.<br />
<br />
I then spent a lot of time just building up aerobically, reaching 100mile weeks off mostly 10-35km runs at easy or steady state pace. Not much speed at all. Only in the last few weeks have I began some faster track sessions and longer tempo runs.<br />
<br />
Another factor - it's been a challenge at times to do so much group and individual training, while still training my own sessions as well. At times I've had to just get out the door and get it done on tired legs and I've thankfully got many good training partners that have helped me maintain the quality of these sessions. Having an extra coach in Jo Brischetto on board at my group training has also allowed me to participant in one of my own speed sessions too :-)<br />
<br />
So onto Transgrancanaria, just a beast of a race on the island of Gran Canaria in the Canary Islands. It's 125km and 8500m+ OUCH indeed. The saving grace is that it looks to be on terrain that doesn't look particularly technical from what I've seen in videos and some of the big climbs may be quite runnable. I'm hoping anyway. As far as tough goes, this will be the toughest I've done to date, even outdoing UTMF at 169km and 9500m D+.<br />
<br />
To get myself ready, I've been doing much much more vertical ups and downs than ever before, often challenging myself with weighted vests and fully loaded packs on big hill repeats. This has the duel purpose of building up my muscle strength by overloading the glutes, quads and calves as well as conditioning up the VMOs via the extra eccentric loading on the downs (and generally toughening up my ankles too).<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/a-1AXIrRovc/0.jpg" frameborder="0" height="266" src="http://www.youtube.com/embed/a-1AXIrRovc?feature=player_embedded" width="320"></iframe></div>
<br />
The other great benefit is of course on overall cardio fitness via increases to my V02 max and lactate thresholds. I've found doing my regular 12km bread and butter runs on undulating terrain but with added weight has turned them into medium-hard efforts; particularly on small climbs where I'm forced to go anaerobic for small sections of time where otherwise I would have stayed in the aerobic zone. This is training the body to clear lactic build up more efficiently and my recoveries are super short and sharp which is essential for any trail running.<br />
<br />
Of course the mental toughness training of these sessions can't be underestimated either. If there's going to be a race that tests my mental fortitude it will be this one.Brendan Davieshttp://www.blogger.com/profile/01129623727848224598noreply@blogger.com