The Great North Walk 100s – What a way to spend a weekend! - Part 2

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