by Cindy King

Cindy King caught up with a few of the contestants from the Great North Walk who provided some interesting insights into this challenging event.

The First-Timer

Trevor Tingate is a 46-year old GP from Milson’s Point in Sydney.  He was on the wait-list, and only decided to compete 3 weeks before the event.  It took all of his persuasive skills to convince his coach to ‘let’ him do it, on relatively little training.  Here is his story on how he managed to place 8^th on debut.

 Why did you decide to do the GNW 1belinds00km race?

After reading Ultramarathon man:  Confessions of an all night runner by Dean Karnazes last year, I have wanted to race an ultra. Recently I met Wayne Gregory and he encouraged me to enter the GNW100. Initially there was a long wait list and I was last on that list. I didn’t think I would get a start. It was only a few weeks before the race that I received the notification I had a place.

How did you prepare for the event?

Specific preparation was limited to one run two weeks before the start. We ran the second half of the course. Much of the time was at night. This run gave me a look at the type of terrain the GNW trail covers and also a chance to test some of my gear including my backpack and headlight. Everything was purchased new that week.  It was all a bit rushed. 

I trained hard all year running regularly with the SWEAT Sydney group coached by Sean Williams. My focus has been on the 10k though. I also finished two half marathons this year. That’s the greatest distance I have raced before. I have never even done a marathon.

 Did you worry about getting lost, and/or did you get lost?

This was actually my greatest concern.  You can lose a lot of time if you get lost and I did not want to run any extra k’s. From the starting gun I tried to run with people who knew the way. At 70k I was having a bad patch and was left behind. Initially it made me anxious as I had also become quite dehydrated.  For a while I struggled. 

After a while I started running and I turned my Garmin 405 GPS on for the first time and used the detailed instructions that have distances to the next turn off. I never got lost. Once I caught up with people ahead of me I stayed with them.

What did you eat during the race?

Only gels and energy bars and the sugar/CHO/protein in some of the fluid I took in. I prepared “real” food for the checkpoints however I stayed less than a few minutes at each stop and didn’t eat anything.

I tried to have 250calories per hour and at least 500mls fluids per hour.

I miscalculated my fluids for a hot day on a demanding trail. I needed double that. I carried mainly water and some sports drink. The gels and energy bars worked well until I become dehydrated. Then I also lost my appetite. There was caffeine in every third gel. 

Was it scary trying to navigate the race in the dark?

I only ran for 2 hrs in the dark.  If you can get to checkpoint 3 in the 100k before it gets dark then you don’t spend much time running at night.

Did you have a pacer/support crew?

I had a support person.  Having someone meet and assist at each checkpoint is really helpful. Your transit time can be very fast, but more importantly they really boost your spirits. Elisa Tseng helped me.

Would you do the race again next year?  If so, would you do anything differently to prepare?

Yes, I want to compete again next year, and I would do many things differently:

- More fluids and better sun protection (hat and glasses) and be prepared to spend some time rehydrating at the checkpoints if necessary.

- I am still looking for the ideal trail shoe for this race. I wore a new balance 100, a lightweight 200g trail racer. They were too light and my feet hurt after 50k.

- longer trail runs as preparation so you don’t get so much muscle pain and breakdown.

 Any other great stories the readers should hear about?

Not really, unless you want to know more about what not to do and kidney failure. I was peeing blood at 80k. I also saw a big snake.

Considering that you are a GP, we would love to hear your advice on kidney failure….

 Runners must:

 1 notice if they are passing less urine (dehydration) and increase

their hydration/slow/ even stop until it improves

2 notice red urine (muscle/red cell damage) and slow/or even stop to

avoid further muscle/red cell damage and must stay very well hydrated

3 notice if they have prolonged poor urine output (kidney failure) and

red urine - mandatory slow/stop if possible/hydrate as quickly as possible/seek medical attention when first available: - start oral re hydration /blood and urine analysis/iv fluids may be necessary/ if kidney function does not return- dialysis/support etc

Overall, it is the awareness of the combination of dehydration and cell damage that is most dangerous.

When I became aware of having almost no urine output and very red urine I was midpoint between the previous checkpoint and the finish. I pretty much walked the last 10k. At the finish I did all the above things and overnight drank fluids every 2 hours. Still my blood test results were worse the next day. By Monday things were improving.

It is a tough event for a newbie on a hot day!

 
The Marrieds

Belinda and Glenn (‘Horrie’) Lockwood are a Sydney couple who love their endurance running.  They have been married for 24 years and have 3 children.

 Why did you decide to do the GNW 100 mile race?

We decided to do the GNW 100 Mile race as a follow on from last years GNW 100 km. Belinda felt she could keep running when she finished the 100 km even last year, so the natural progression was to move to the 100 Mile event.

How did you prepare for the event?

We had a very different preparation as Glenn is an experienced 100 mile runner and Belinda has only done one previously.

 We both continued our normal running programs with our coach, Sean Williams. In addition, we trained on the GNW course, completing each section over several weekends. Glenn completed several long training runs on the Coogee- Clovelly hill circuit and we both enjoyed several long walks as walk training. Belinda became very familiar with her up to 8kg back pack by running on hills with it 3 times a week and commuted to work on her bicycle daily to increase her fitness. The Gym for strength work was a popular training method as well.

 Did you worry about getting lost, and/or did you get lost?

 No we were not really worried about getting lost as we knew the course pretty well.

 What did you eat during the race?

We ate well and regularly about every 30 minutes. We ate sweet potato, avocado, watermelon, rockmelon, blueberries, nuts, jelly beans, scones, and/or pikelets. We had the food pre prepared at aid stations and took it in our pockets and back packs. Variety is very important to keep us interested in eating as well as providing nutrients.

 Was it scary trying to navigate the race in the dark?

No, it wasn’t. We carried torches and head lamps. This illuminated the trail and we followed it. At night we found it easier as the distractions of the surrounding environments are minimised.

Did you have a pacer/support crew?

Yes we had a pacer and support crew. Gary Lightfoot was crew support during the day with his partner Margaret Chu. Both are very experienced Oxfam Trailwalker runners. Gary doubled as a pacer from the 103k mark. Having such an experienced pacer and crew really maximized our potential for success. They knew what needed to be done to provide quick Check point changeovers and pacing strategies.

Would you do the race again next year?  If so, would you do anything differently to prepare?

Yes we cannot wait to do it again as we feel we have to finish it off next year by coming in under the cut-off . We missed out this year by 37 min. Next year we will be more prepared for the last 25 km section. We are both entered in the lottery for Western States 100mile Endurance Run in California 2010. It is unlikely both of us will get in so our house will be very interesting if one makes it and the other doesn’t.

A lot of people can't imagine spending that much time with their spouse, let alone running together through the rugged bush!!!!!!  Do you ever fight and/or have disagreements?  Who does the navigating?  Who gets the crankiest?

Our running relationship has developed and changed over the years. Initially Glenn provided a coaching role as Belinda explored her running potential. Now the running relationship is much more mutual, complementary and collaborative as Belinda has found her way as a runner in her own right.

We do fight and have disagreements but realise this is very distracting and interferes with the task of completing these long events. We have to be united to achieve our goals. We took turns navigating but Belinda tends to stay in front and lead as Glenn gets too far ahead if he leads. Glenn gets the crankiest and has less patience (says Belinda!!!!)

Any tips for other couples hoping to race together?

Tips for couples hoping to race together are to have a plan,  and decide before the run what you will do if one gets sick, injured or can’t continue.  Glenn is actually preparing for a 240 km Ultra Marathon now called Coast 2 Kosci, it’s from Eden to Mt Kosciusko. Belinda will be one of his crew. Maybe next year the roles will be reversed or better still maybe we will run it together in the future.

This is Part 2 of a 2 part article. To view the first installment click Here

by Cindy King

While many of us were enjoying (or not enjoying, as the case may be…) the weekend of 13/14 November, a group of runners spent most of their weekend running through the bush of the ‘Great North Walk’.  For those of us who consider the marathon a long distance, and the logistics of getting to a big-city marathon start irritating, spare a thought for those who choose to run over rugged terrain all day – and into the night – and into the next day….  Here are the stories of a few who consider this a well-spent weekend.

But First, What are the Great North Walk 100s?

The Great North Walk is a 250km walking track in the Central Coast of NSW, between Sydney and Newcastle.  The Great North Walk 100s (GNW100s) are two simultaneous trail races - you get to pick between 100 kilometers and 100 miles (160km).  The number of entrants is limited to 100 people in both races, with the entrants having to achieve certain cut-off times at Checkpoints, and finish within the overall time limits of 22 hours for the 100 kilometre race and 36 hours for the 100 mile race.  All entrants had to be over age 18, and have pre-qualified by running a 4:30 or faster marathon in the previous three years, or an equivalent performance over a greater distance.  There is support offered during the race – runners can have their ‘drop bags’ with personal supplies delivered to their nominated checkpoints, and they are allowed to have support runners.

 This is not a race for the wary, as the blunt warning on the race website testifies.  “Entrants need to cope with precipitous ascents and descents, muddy trails and creek crossings, slippery rocks and roots, and hard-to-follow trail…. there are a number of sections where running is impossible….  It is easy to get lost or injured on this course….”

 How did the races pan out this year?

 Temperatures in the mid-thirties made for tough conditions.  Race director Dave Byrnes commented that “…fortunately, runners adhered to the warnings to hydrate and I believe that there were only two who required IV drips to aid recovery.  There were, however, more withdrawals than would have been expected in cooler conditions.”

In the 100 mile event, second-time competitor Andrew Vize prevailed over Philip ‘Spud’ Murphy and Darrel Robbins.

 Female competitors made up only 15% of entrants for both races, but those who did compete proved once again that women fare well against men over the untramarathon distance. Peggy Macqueen of Queensland set a new course record in the 100 mile race, finishing 4^th overall in a time of 27:18, and there were 3 other women in the top 10 – Robin Cameron, Meredith Quinlan, and Allison Lilley.

In the 100 km event (which is actually 103.7, but who’s counting once you have raced that far; spare a thought for the 100 mile racers who actually race 14 km more than 100 miles….) Clarke McClymont prevailed over Matt Cooper and third placegetter Dave Coombs.  Matt had been a clear leader on record pace through the first three legs (81.7km) but then missed a turn in the last leg, losing as much as an hour, resulting in his being second by 28 minutes.  Marie Doke, Kelly Books and Kirrily Dear also achieved podium finishes in the 100 km.

 All of the 50 finishers have a story to tell.  One has to admire 66-year old Bill Thompson, who finished the 100 Mile event for the 4^th year in succession.  Each time he has finished within the last 15 minutes before the 36 hour cut-off. Runners now know that if they get passed by Bill they are in trouble. To give you more insight into what it takes to complete this event, we have interviewed four participants – one of the winners, a first-timer, and a married couple who completed the course together.  Here are there stories.

The Winner

Andrew Vize is a 28-year old Sydneysider who works for Macquarie Bank.  His meticulous preparation for the 100 mile event paid off for him a with over a 1-hour victory.

Was this your first GNW race?  What has been your running background so far?  

The 2009 race was my second year at the Great North 100 miles.  In 2008 I placed 6th in a time of 29:05.  In 2009 I managed to win the event and knock almost 4 hours of last year’s time.   

I’ve been running since the middle of 2007 when I met the Ultramarathonman, Dean Karnazes.  He signed a copy of his book “Confessions of an all night runner” and 3 days later I ran a marathon.  I’ve done a lot of training since then and I truly enjoy all aspects of this sport. 

I’ve also completed two 6 foot tracks, two North Face 100km races and ran 250km from Newcastle to Sydney along the Great North Walk in 66 hours and 36 minutes – normally it takes two weeks to hike.  

I’m only just beginning in this sport and I really appreciate the camaraderie and advice from the more experienced runners.  I have a lot of ideas for future runs which I cannot wait to start planning and completing with my mates. 

Unlike some competitors, I don’t use other races in the year as training runs.  I keep them separate.  I really need to put a lot into each race including making sure I am both physically and mentally 100% ready to stand on the start line and give it everything I have for the next 50km ,100km, 100 miles or 250km.  You cannot have any doubts. 

What made you choose to do the event? 

I really respect the course because it’s totally brutal.  If you have any weaknesses at all this course will find them very quickly and then absolutely hammer you for them over the next 175km or until you DNF.   

My preferred events are long, tough trail races where you are totally smashed by the end of it.  I want the course to take me right to the edge, show me what’s there and then if I’m good enough on the day I will be able to come back from the abyss and run strongly all the way to the finish.  It has to challenge me both physically and mentally.  The course is scenic and brutal in equal measures and they don’t come much tougher than the Great North 100 miles.   

I like a race where competitors are forced to deal with the consequences of actions taken earlier in the race.  Some people go out hard, and try to hold on.  Others go out slowly and speed up as the race goes on.  For every action you take on the first day you will be forced to deal with the consequences over and over again during the night or into the second day and there is nowhere to hide out there and some people don’t like the answers they are presented with on the day. 

Also the Terrigal Trotters and the race Director Dave Byrnes are perfect hosts and every single volunteer makes the event a huge success. 

How did you train for the event? 

My training for the event started on 1 September, which gave me roughly 10 weeks until race day.  During the 10 weeks I logged 1,100 kilometres and half of this was done on the actual GNW course.  My weekly long runs ranged from 45km-72km and were done mostly on Saturday’s with the occasional night run with pelting hail and overhead lightning storms to keep us company. 

During the week I train around Balmoral doing hill sessions, faster trail running and a flat long distance run on Wednesday.  I try to run twice per day and run back to back days to give me two full recovery days per week. 

I have a great group of friends that I train with for the long runs and I always look forward to spending time with them on the trail outside of race conditions.  It’s my way of unwinding from a busy week and it is always terrific fun to see who will get lost, fall over, run out of food or cop most of the sledging on any particular day. 

Were you confident that you could win it? 

No, never.  I was still looking over my shoulder in the last 100 metres as I ran onto the beach at Patonga.   

I never even considered that I could, should or would win the Great North 100 miles, I’m still buzzing from the win and it feels great. 

I was the first to leave Checkpoint 4 at 103km but with 72km and over 12 hours of racing through the night still ahead of me I never allowed my thoughts to drift from the few metres of trail directly in front of me and where my body was at in terms of heat, hydration, food intake and any signs of muscle fatigue. I was very lucky to have an experienced trail runner, Marcus Warner, as my pacer and together we ran well through the night and kept a good distance between us and the 2nd and 3rd placed runners – Phillip Murphy and my great mate Darrel Robins. 

My crew which comprised my sister, Rebecca Vize, and my fiancé, Laura Petherbridge.  They were responsible for making sure I was in and out of the 6 checkpoints quickly and brought me up to speed on splits to other runners behind.  As a runner you really have very little idea about how the race is unfolding in front of or behind you and you need this information in order to adjust your race plan over the next stage. 

What was the biggest challenge? 

Without a doubt the heat was the major threat to a successful race for each and every person standing on the start line.  You can prepare for the massive hills, you can prepare for the distance and you can prepare for the non-stop running through the night, but for me the heat was the great unknown.   

Just about every other foreseeable issue can be mitigated by targeted training and a well thought out race plan.   

You can try to train for the heat, but sitting in a sauna or a steam room for 30 minutes is nothing like running hundreds of kilometres under a blazing sun with temperatures in the mid to high 30’s. 

How do you stay awake for that long????? 

I make sure I have plenty of sleep in the three nights leading up to the race.  The night before the race I don’t sleep much at all, but I am relaxed and this doesn’t worry me as I usually eat my race breakfast during the night when I can’t sleep.   

We also had a chat with his ‘pacer’, Marcus Warner, who provided insight into Andrew’s strengths:

“There was no better prepared athlete for this course. He had trained on every section of the course in all conditions including the heat, and the night sections he ran at night with full gear. He had his nutrition and his race strategy very well documented and he had an excellent crew. I witnessed him spend no more than 90 seconds at anyone checkpoint with his crew knowing exactly what he needed to eat and take with him for the next 30km section. His briefing of my role as pacer was excellent. By training together I knew exactly the shape he would be in at the 100km point and knew exactly what I had to do to push him hard through the night if he was likely to podium and over the 78kms we ran together we executed this perfectly. When Tim Cochrane came in ahead of him at 100km point with a 10 minute lead and looking very unwell. I knew I had to push Andrew to get out ahead of Tim and post a significant lead for the first two night sections. Andrew lifted perfectly and made my job so easy.  By the second night section we had a 1hr lead over our nearest rival and knew that for the final 25kms we just had to hold our course, maintain strategy and make no silly mistakes. Andrew Vize doesn't make mistakes ! so I knew we had it. I couldn’t think of a better person to pace and he was very genuine in his thanks for all involved in his success. I think he has a big future.

This is part 1 of a 2 part article. Stay tuned for the second installment...