The Long Run Issue 1

ISSUE 01

the long run. caine warburton talks ultras post mara recovery achilles tendinopathy part 1 training tips and more!

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h w s n o s a e r

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*T * s e r a e s the

Buffalo stampede

it’s gonna get ugly!

160km what it takes to run A miler

WARNING

THE FOLLOWING PAGES CONTAIN: - OFFENSIVE LANGUAGE - HIGHLY OPINIONATED ARTICLES - POSSIBLE NUDITY - POOR SPELLING - BAD GRAMMAR - STOLEN PHOTOS

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CONTENTS 6 All the gear, no idea 7 front of the pack; lucy bartholomew 8 Stuff & things 10 death by mountain 13 session: mona fartlek 14 Post marathon recovery 16 Caine warburton 20 100 miles. 160km. a fu**en Long way!

26 achilles tendinopathy part 1 29 no aura in an aura title 30 world skyrunning champs ultra 32 the road to awesomeness

EDITOR’S NOTE:

I call this a blogazine. I created it purely because I’m a highly opinionated and often grumpy prick and I like to write a little.

There are certain things I tap out on my laptop that aren’t worthy of entire articles and are simply comments or random thoughts that pop into my head. It could be about a product I’ve come across, someone I met at an event or something that has annoyed me in the world of distance running. There are also some pieces written by credible sources. So when reading it, keep in mind that this is by no means a highly educational or particularly well written mag.

It’s simply a collection of articles, comments and pretty pictures that’ll hopefully provide a bit of entertainment during your lunch break or some food for thought when you’re sitting at home on the couch. Any complaints can be directed to someone who cares.

Dave B.

www.thelongrun.com.au

All the Gear. No Idea!

Regardless of needing half the crap we buy, every runner loves new stuff. Below are some non-essential essentials worth looking at, or avoiding

endura energy bar

compresSport R2

Compression. Does it work or doesn’t it? Who knows.

Regardless, they look cool and feel great on a cold morning. Yes, triathletes wear them, and yes, they’re often dickheads. But top trail runners are getting amongst this action now and if you avoid the “look at me” fluro colours, then people won’t laugh at you behind your back and you may well get some performance or recovery benefits from wearing them.

One of the best things about them is that they protect you from sticks and crap that can scratch your legs. On the downside, they make skinny legs look even more girly.

These things are packed full of energy and all sorts of other sciencey, nerdy stuff that will help you recover or refuel. But really, all that matters is that they’re yummy and you can eat them on the go! Eat one and you’ll be peeing fluro yellow...surely that’s a good thing?

Newton Boco AT

5 Reasons these Shoes are S**T! 1. They’re ugly 2. They force you onto your toes 3. There isn’t enough support 4. They’re ugly 5. They’re not so comfy

Front of the Pack lucy bartholomew

Hailing from the city of Melbourne, this is one fast moving chick! Lucy is one of the leading female ultra runners in Australia and apart from winning lots of things and performing well beyond what her age would typically suggest, she’s also super-relaxed about pretty much everything.

Some say the recent movie blockbuster ‘Lucy’ was thinly based on the exploits of this freak of the ultra running world.

Why? Well there’s the obvious couple of links in that she’s a good sort and shares the same name. Then there are some more tenuous ones. In the film, the heroine has managed to open up far more of her brains capacity than the average Joe. To a certain extent our Lucy has done the same. Somehow she has a mental toughness beyond that of the average human and a wise racing head akin to a much more experienced campaigner. Next you have her physical ability.

She possesses the strength and endurance of someone far beyond her years, and in the film the lead has similar attributes. Finally, the movie is awesome, and we think Lucy is too!

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Stuff & Things Toughen Up! Next time you’re racing and start cramping up, get an upset tummy or maybe a bit of a sore foot, then think of this. At about the 5km point of this year’s TNF100, UK runner Claire Walton had a fall and did herself a bit of a mischief. By that I mean she royally fu**ed her knee. But like any badass mofo, she kept on running. In the end, 11 hours later and after a further 95km, Claire crossed the finish line as 5th woman. A scan later revealed she had fractured her patella.

Some would say it was stupid and she’s done herself some long term harm. But when she’s 80 years old and limping around on her stuffed knee, how good is the story she’ll be able to tell her grandkids!

never too old If you or someone you know thinks they’re too old to run a marathon, then show them this. In June this year Harriette Thompson ran 7 hours, 7 minutes and 42 seconds to run a marathon in San Diego and she’s 91! It’s the world record in the 90+ age category and she reckons she’ll go faster in 2015.

TRIATHLETE: "I've run 31:30 for 10km off the bike" ME: "Then why are you so much slower when you just fu**en run!"

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The world records for 100km on the road are: Men - 6:13:33 Takahiro sunada women - 6:33:11 Tomoe Abe

New Kid on the Block

Jono o'loughlin See this guy Someone out there should sponsor him.

Why, well to begin with he’s been in the top ten at TNF100 seven times! Next, he’s a bloody good bloke. Thirdly, judging by what I’ve seen him running in, he’ll be cheap to sponsor because you’ll only need to give him one outfit a year as he isn’t one to fuss over the latest in running fashion. Fifthly (I never knew that word existed!) Jono has a heck of a lot of talent and word is he’s got his shit together and will be looking for a few major wins.

Beard

No Beard

V

It seems as though there’s a race being announced every week! Here’s one of the great new off-road events worth checking out.

The Southern Highlands Challenge is a community spirited, family fun day of off-road running in a beautiful part of New South Wales. The distances on offer include a Kids 1km, Women’s and Junior’s 6km, Half Marathon and 50km.

The courses are relatively flat, good underfoot with a mix of single track and firetrail. This makes it great for those inexperienced in the trail running scene. What’s more there’s plenty of family entertainment at the event hub.

Location: Wingello Forest, NSW The next edition is in August 2015 www.southernhighlandschallenge.com

Death by M “F**k you and your stupid mountains. I’m only coming back next year so I can swear at you some more!” - Dave Byrne, 2014 Marathon winner

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This guy use to be friends with Sean.

They haven’t spoken since the 2014 edition of the race

Mountain the buffalo stampede The first running of the Buffalo Stampede sufferfest was held in 2014. On this occasion three people died and there are still several on the course trying to find their way to the finish.

Well, that’s not entirely true.

No one died and everyone has finished, some people just took a bloody long time and a few of the runners at the pointy end either faded so badly it seemed as though they were lost, or they were so buggered they fell face first in the mud. Why did such things occur? Because this event is bloody tough!

As a real Q and A would have been boring, I conducted an imaginary interview with race director Sean Greenhill to learn a little more about the race. When queried as to why The Buffalo Stampede came to be, the Sean in my mind said the following “I wanted to create an event that would cause maximum suffering. A race where there’s a 4% chance of death and that athletes would be working so hard they couldn’t enjoy the beautiful scenery.” While this might seem cruel and counterintuitive to gaining entries, there was method in the madness. “Some say any publicity is good publicity. I like to think that bad publicity is the way to go. It seems everything on the news

is negative so I figured that if people went around saying this was the hardest thing they’ve ever done or that there were moments they feared for their life, then I was onto a marketing winner.” It was a stroke of genius because after the event it was hailed as being one of the must do races on the calendar and talked about for months after.

This year sees the second instalment being held in early April and to keep things evolving and fresh, Sean has come up with a few changes.

“We now have a kids race, because I think children are soft nowadays and by making them fend for themselves on a mountain top will help harden them up. There’s also a 26km event for people to dip their toes in the world of mountain madness.” I also wondered why he came up with the name. “The obvious reason is that one of the mountains you summit is Mt Buffalo, but the other reason was because doing the race will make people feel like they’ve just been gored by one of these beasts or been trampled to death in a stampede.”

If you fancy such an experience, then head to the website for more (Factual) information. www.buffalostampede.com.au

APRIL 10 -11-12 2015

SESSION:

The Mona Fartlek is ideal year round for anyone training for distances from 5,000m up. The key is to maintain good running form as the speed increases.

Try to avoid fading in the second half of the session and make sure you maintain a steady pace in the floats. The fitter you are, the quicker your floats should be, but ensure you are still substantially changing pace for the intervals.

Session:

2 x 90sec, 4 x 60sec, 4 x 30sec, 4 x 15sec. Continuous running.

Total Duration: 20mins including recoveries Recoveries are floats of the same duration as the effort prior. EG after the 90sec reps you continue with a float for 90sec before the next effort starts.

Finish the session with a 15sec float. The efforts should be increasingly quicker as the durations get shorter.

PACE GUIDE:

MEN Elite: 6km+ Serious: 5.5km+ Club: 5km+ WOMEN Elite: 5.5km+ Serious: 5km+ Club: 4.5km+

mona fartlek

This guy ran very fast and won stuff! If this session worked for him, maybe it’ll help you run quicker. If it doesn’t work, blame Steve.

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Post Marathon Recovery I’m not going to surprise you when I say running a marathon is tough.

Regardless of how quick you run, it’s bloody hard! And when it comes to recovering from such a high level of exertion, there’s no single universal approach that athletes use. Some coaches preach extended periods of inactivity, while others believe in getting back on your feet as quickly as possible. Finding what works right for you can be difficult.

It’s a fine line between recovering properly and losing a lot of the gains you made before the big race.

Alternatively, you can overdo things and end up injured.

Firstly, your skeletal muscle will have significant inflammation and elements of fibre necrosis. This in turn results in reduced strength and durability. Research suggests this can last for a period of approximately 14 days or more. Other key issues are cellular damage and the potential for illness thanks to a significantly compromised immune system. All of these factors require time to recover and below we have a conservative way to structure your recuperation and subsequent return to training.

Days 1 and 2:

No running. Use this time to rehydrate, refuel and replace the lost nutrients. Do some light walking and if possible have a gentle massage. Eat healthy and avoid alcohol, but most importantly, don’t take anti-inflammatory pills! You need the general inflammation in your muscles to help facilitate tissue repair.

Sleep is also very important.

Get the first 48 hours post race right and you’re well ahead of the game.

Days 3 to 7:

Start to introduce easy running with 30 to 40 minutes of jogging each day.

Spend at least half an hour a day stretching and crank up your iron and protein intake.

Plus, get a good massage at the end of the week. You’re going to feel a little tired and sore in places, but getting through your jogs will be the best thing for your recovery.

As an addition, have a couple of ice-baths during the week.

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Days 7 to 14:

Build from 30 minutes a day to 60 minutes by the end of the week. The intensity should be low, ideally with the pace gradually building as you warm up. Try doing some run throughs or strides at then end of each run and as per the previous week, keep the stretching routine going.

Days 14 to 21:

Gradually increase your running volume, building to a 90 minute run at the end of the week. This is when you will start to feel ‘human’ again. The fatigue should be gone and now it’s a case of building back up to normal training. If everything is going well, you can start sessions next week and work towards building your training back up. *If you’re feeling pretty good after day 14, then instead of running more, try cross training. An easy hour on the bike of a morning every second day is a worthy substitute to doing a second run. Also, swimming is great as, like cycling, it has no impact but provides a good cardio workout.

R2

Performance Calf Sleeves

RECOVERY Accelerates venous return preventing blood from stagnating in calves, ischia and quadriceps therefore making your legs feel ultra light.

ANTI-FATIGUE The shock and vibration absorption on muscles, veins and joints increases resistance to effort.

ULTRALIGHT Wet or dry, COMPRESSPORT remains lightweight (does not retain water).

SHOCKABSORBER The 360° compression dampens the “shock wave” effect on muscles, veins and joints.

DTOX

Studies show a significant reduction in lactic acid during effort.

MASSAGING EFFECTFIBRE Every movement triggers a micromassage providing well being and lightness. Patented fibre.

ULTRARESIST In normal use COMPRESSPORT is tear proof.

PERFORMANCE ANATOMICALLYCORRECT

Specially designed for right and left foot in order to adhere to the anatomy of the foot and maintain your performances.

SHOCKABSORBER

The 360° compression dampens the “shock wave” effect on muscles, veins and joints.

THERMOAERATION

Air enters the 3D.DOTS which prevents the sole of the foot from overheating during effort.

Pro Racing Socks GRIP3D.DOT

The 3D.DOTS are multidirectional and ensure maximum grip in shoes thereby preventing feet from slipping during effort.

PROTECTION ACHILLES TENDON

The cushioning effect of the 3D.DOTS at the rear of the sock protect the Achilles tendon from friction and pressure.

ACUPRESSURE

“The massaging acupressure” is designed to activate blood circulation by multipoint massaging of the sole area.

ARCHSTIM

Located in the arch of the foot, it also provides for venous return and recovery.

TOTALWATEREXTRACT

The 3-D dots do not retain water (rain, hydration, perspiration) and facilitate its discharge. Feet stay dry.

1800 000 180

ERGOFITTECHNOLOGY

The toe piece contours and covers the toes without creasing, compressing or smothering the foot.

www.compresssport.com.au

Caine Warburt Running for the Hills

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Caine Warburton. He’s one of the hard men of ultra running. Yeah, anyone that runs this stuff is pretty tough, but as un-hetero as this might sound, I can only imagine he’s packing a seriously big set of testicles. Why? Well I’ve seen some of his exploits and somehow he manages to drag a battered and broken body through seriously hard-core terrain and always gets himself to the finish line.

If you didn’t know him, you might see Caine from afar and think a) He looks grumpy and b) He wears a lot of lycra. Once you chat to him though, you’ll discover he’s not a triathlete, hence a much more likeable fellow, and he’s also a humble bloke. Perhaps it comes from the fact his running didn’t come naturally and his achievements are the result of hard work.

“Having been inactive as a child it was no surprise I became very overweight later in life. I started running initially for basic fitness and weight loss while on operational deployment with the Army in Timor Lest. My first real run was 5k that took about 35min with a decent spew at the end!

From there as my fitness improved and my competitive nature took hold, running slowly became the cornerstone of my physical activity.”

Caine isn’t one of those trail-purist wankers that thinks the only real running is on single track. His love of running extends beyond the dirt and onto the blacktop.

“I really enjoy both road running (marathons) and trail running, but I would have to say that after my recent trip to Europe, Sky Running (mountain running on steroids) is now my favourite event type.

Further to that the Ultra distance

between 50k and 100k is where I think my sweet spot is.“ There’s no wondering why he has a fondness for SkyRunning. After all, he did come an incredible 9th place at the Sky Running Ultra World Championships 2014.

With that experience proving to be a great learning curve, there are other races on the horizon for Caine, and when asked if there was an event he’s always wanted to do, this is what he had to say: “Well until July this year it was the Ice Trail Tarentaise.

It’s a mental Ice and snow mountain epic! But now that’s ticked off the list it’s hard to choose just one.

Locally it would have to be the Six Foot Track, it has way too much history to not be on top of my list. Abroad, two races really stick out at me. The Kima Trophy 50km/4000m vert and one day the Ultra Trail Du Mont Blanc 164km/9600m vert.”

One of the things that makes me such a fan of Caine is how he races. He’s not one of those hippie, soft cock types that says he just loves ‘playing’ in the mountains. This guy is

there to race. Not just to race, but to try and win. Caine might not openly talk about it, but when I queried him on his approach to racing, his response was great.

“My goal is to be first to the photographer! No seriously, I am out there to enjoy the challenge of pushing myself to find new limits. I don’t mind running at the front and

Timothee Nalet

find the excitement of being chased usually makes me preform my best.” Now that’s the spirit! There’s no hiding behind an attitude of being in it just for the fun. He’s honest in his love of competition.

So what does an average week of training look like for Caine?

“I don’t train as much as others at the top of my sport,

partly due to family and time commitments. Also, my lack of base and being quite new to the sport means I still can’t handle the big 150km+ training weeks some others can. My training is put together by Andy from Mile 27 and constantly tweaked to suit my race goals, injuries and time pressures.”

A basic week for Caine looks like this: Mon: Easy run /Day off Tuesday: Track based speed session Wednesday: Easy hilly run Thursday: Trail hill reps.

Friday: Easy run/Day off Saturday: Long run # 1 Sunday: Long Run # 2 with efforts

After a stellar 2014, what does Caine have planned for 2015? Well in true hard man style his plan¬¬¬¬ is to build on this year’s international racing success, with the big picture goal being to represent Australia in the Trail World Championships in France in May. Outside of that he’s really hoping to be fortunate enough to race the Sky Running World Series Or Ultra Trail World Tour Series in 2015. But that will be dictated by the bank balance…and his lovely wife Tymeka!

“I don’t mind running at the front and find the excitement of being chased usually makes me preform my best.”

100 Miles. 160km.

A FU**en Long Way!

This is the sort of scenery you will associate with pain and suffering if you run Ultra Trail Mt Blanc.

If you meet someone wearing one of these, walk away slowly and don’t make eye contact. It means they are mentally unstable and have a huge capacity for self harm.

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When it comes to running the long stuff, there seems to be a natural progression to go further as you get more experience. The average enthusiast starts with a 10km fun run and discovers the joys of getting out there for a jog. From there they either gradually build up to a marathon or maybe gravitate towards the off-road scene and give a long trail race a go. Then there are a few mentally unstable sorts that work their way to 100km events. These people aren’t too crazy. They should still be allowed to breed and vote.

But once you get to running 100 mile events, or further, you’ve forfeited your right to be considered normal.

You’ve entered the realms of the sicko. Nevertheless, like people that listen to Nickelback , watch reality TV or vote for Abbott, there are

messed up folks out there and I find it interesting to learn about them and their unusual pursuits. So in the following paragraphs I don the headlamp and backpack full of fuel and enter the world of the 100-mile runner.

So what do you need to take into consideration when running 100 miles? Well, firstly, have you got the time to do the training? The major differences between training for 100k’s and a miler, is the need for a few longer long runs, and doubling them up on occasion. This is how you condition yourself to the added distance. Not only from a fatigue perspective but also to practice your nutrition. Ultra running legend Brendan Davies has this advice for you “Don't put the cart before the horse!

Altitude training, heat training, even to some degree

Western States is the holy grail of Milers. Judging by this picture, it looks like fun and games. I don’t know why they say it’s so tough.

training massive vertical for big mountain races should always be the icing on the cake. What is most important for milers are long days out on your feet and gradually building big weekly volumes in your training weeks.”

Now this is advice well worth listening to. After all, Brendan is a top athlete and coach, having recently placed 8th at the Western States 100 mile and won just about every ultra race in Australia.

So the approach to training is to build volume gradually and get yourself stupidly fit.

But what about race day?

How does one get their head around doing such an insane thing and pushing themselves through the inevitable pain?

Well, I asked race director Sean Greenhill his thoughts on this. Sean is what I call a next level psycho. He’s done plenty of 100-mile races and

now spends his time working out sadistic ways to make people suffer by virtue of the horrible courses he dreams up. Anyway, Sean’s advice is as follows:

burn a hell of a lot of calories and be out there for a bloody long time. Think breakfast, lunch, dinner and all the little meals in between…and then some!

1. Set some rules you CAN’T break. For example, that you will not pull out unless you are going to cause yourself serious injury.

2. Look after your feet.

They’re gonna get sore but if you keep ‘em in the best condition possible, you’re more likely to get the job done.

3. Eat lots. You are going to

It’s interesting how great a role the mind plays. Sean was adamant that a good head is largely the difference between a DNF and finishing.

You would think that 100 mile runners, being clearly short of a quid, would be mentally handicapped. But it’s quite the contrary, as was reinforced by Andrew Tuckey when commenting on how he

Marcus Warner

managed an incredible 6th place at UTMB. “The main thing I learnt is how much of it is mental. There is bound to be a tough patch in the race, as long as you keep moving and stay positive you'll come through it and finish well.”

This is coming from a man famous for his capacity to run through a field in the second half of a race and find his way onto the podium when seemingly looking out of the mix.

Marcus Warner, a highly experienced ultra runner and president of the Australian SkyRunning Federation had

Sean Greenhill

Why are they smiling? Because they’ve just conspired to create some sort of horribly hard course. This is the type of person that finds 100 mile events fun.

See how happy he is!

This could be you. I sure as hell hope it’s me one day!

this to add. “Running a 100 miler or Hungee as the yanks call them is 30% physical, 30% mental and 30% how you deal with the unexpected things thrown at you over 15 to 30 hours. The holy trinity that account for 99% of DNFs are feet, quads and stomach, and all three are avoidable with proper training and planning. You have to want to run a 100miler more than anything else you have attempted before, as the desire to quit will present itself many times over during the run.”

Marcus too, clearly believes the mind is the key, but there’s another facet he was keen to emphasise. “Some people call a 100 miler

an eating competition as opposed to a running race, as that is the most difficult aspect to get right and he/ she who achieves it best, runs the quickest. Even the fastest 100-mile races are still run at sub threshold level, so nutrition is key.”

Now that we’ve worked out how to tackle the challenge and what needs to be done to get ready for such an extreme pursuit, the next and final question I ask is which race to do. Making the right choice is very important as it will determine what

The best thing about these races is the feeling of being alone in the mountains.

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specific training you will need to do, your timelines, costs and a myriad of other considerations that will impact your ability to get through it. It’s best to either pick an event that suits your strengths, or one that will fire you up to train your ass off. I like the latter of the two and put the question to Marcus as to what his favourite Milers are.

“Well the granddaddy or the ‘Big Dance’ as they call it is Western States. It’s still one of the most incredible weeks of my life. But if you want big commerciality and bigger mountains, then UTMB serves it up in spades, plus three countries in one day! Of course the hardest

to complete and compete in is Hardrock 100. Even with the prowess and presence of Kilian Jornet he still had to fight his way through the lottery to secure a run at it. The board is old school and won’t bend its rules for anyone. Closer to home, Northburn 100 has the most elevation gain in the southern hemisphere. Until recently GNW100 was considered one of the hardest to complete due to the unique nature of long gaps between CPs, heat, humidity, navigation issues and rough trails. That has been somewhat reduced due to its move to September.

Glasshouse is old school and low key with no song and dance or fanfare, and is

very runnable by 100 miler standards.”

So there you have it. This is by no means a thorough and definitive guide to how to run your first miler. However hopefully it provides some sound advice or reinforces a few things you’ve previously thought. I know for me I learnt a great deal when writing this article. Not only that ultra runners aren’t just slow old people or punters with a fe¬tish for self-harm.

But more importantly, that despite my doubts, doing a 100 mile race is something I could achieve. It’s simply a matter of setting the goal, working towards it, eating lots (in the race) and hardening the f**k up.

“Running a 100 miler or Hungee as the yanks call them is 30% physical, 30% mental and 30% how you deal with the unexpected things thrown at you over 15 to 30 hours.”

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Brendan Davies

Running an event like The North Face 100 (km) is the ideal steppingstone towards tackling 100 mile events.

Achilles Tendinopathy Part 1

Even Brad Pitt was brought down by an achilles problem!

Achilles tendon injuries are one of the most common and frustrating injuries for runners to develop. Pain is generally felt a few inches above where the tendon inserts onto the heel but can also be felt at the insertion point onto the heel bone (calcaneus). For the purposes of this article we will discuss exercise management strategies for mid tendon achilles injuries and focus on insertional achilles injuries in our next article.

For a long time, pain into the achilles tendon was referred to as ‘achilles tendinitis’, itis meaning inflammation.

However, in recent years through the use of more sophisticated scanning and imaging techniques it is now known that inflammation is not a factor in a chronically injured tendon. The terms now used when describing this injury are achilles tendinopathy or achilles tendinosis. These terms recognise that injury occurs to the collagen fibres that make up the structure of the tendon. This is important to understand as it influences how these injuries should be managed.

When an achilles tendon becomes injured there is

damage to the collagen fibres within the tendon.

Initially, the damage is minor but because athletes are still able to continue training without significant discomfort, the damage to the fibres becomes greater and the body starts laying down fibrous tissue into the tendon to try and protect it from further damage. This fibrous tissue is less elastic than the previous healthy tissue and causes increased morning stiffness and pain at the commencement of runs.

The appearance of the tendon may also change, causing it to look thickened (not

inflamed).

Recognising the early warning signs and implementing appropriate management strategies is essential for recovery from this injury. At the earliest signs of pain stopping running and inserting a heel lift into your shoes for 2-3 days can help to prevent the injury from progressing. A heel lift helps to unload the tendon and prevent it from becoming overstretched. If you have access to a physiotherapist they can teach you taping techniques you can utilise to help unload the tendon further. In the acute stages of the injury anti-inflammatory medication may have some benefit in reducing symptoms but should only be used for 1 week or less as there is evidence to suggest antiinflammatory medication interferes with the normal healing process of tendons.

If the injury has progressed

into the chronic stage, commencement of an appropriate exercise routine is essential for the full recovery of tendon strength and structure. Complete rest is very rarely the answer, as it fails to assist in restoring the lost collagen fibre strength that has occurred as part of the injury process.

The most commonly used and effective strategy for management of chronic achilles tendon problems is eccentric heel drops.

However, for these to be effective commitment to the program is essential.

Complete recovery will not occur overnight and it can take several months to see significant changes in the function of the tendon. Too often, people give up on the program after several weeks when they fail to see any significant improvement.

The heel drops with both a straight and bent knee need to be done twice a day, every

day, completing 3 sets of 15 repetitions in both positions to be effective. Gradually over time these exercises have been shown to help restore the structure and function of the damaged collagen fibres within the tendon.

As you become more comfortable completing the exercises you can add weight in the form of a weighted backpack to increase the loading on the tendon. This increased loading will lead to greater strength adaptations in the tendon.

Success with achilles tendon injuries can also be achieved with heavy load resistance training. Similar to the eccentric heel drops it is believed heavy load resistance training assists in returning normal structure to the damaged collagen fibres. Generally, heavy load resistance programs start off with athletes completing 3 sets of a 12 rep max exercise of single leg heel raises, with

both a straight and bent knee at week 1. Progression is made over a 7-10 week program so that by the end of the program athletes are completing 3 sets of 5 rep max of each exercise. Success of this program again comes down to consistency and also adhering to the correct loading of the tendon. 12 rep max means that a 13th repetition is impossible.

This will take some trial and error initially to determine the correct load and will also mean athletes will need sufficient recovery time in between each set so they can still achieve the same repetition numbers on

subsequent sets.

With both eccentric heel drops and heavy load resistance training it is normal to experience some discomfort into the tendon when completing these exercises. It is safe to continue completing the program as long as the pain and discomfort is gone or back to its normal resting level the following morning.

The most commonly asked question by athletes when dealing with achilles tendon issues is whether they are allowed to continue training or not. If the injury has progressed into the chronic stage I advise runners they

can continue training as long as they fit the following criteria: 1) They have only minor to moderate discomfort into the achilles when they train and the discomfort improves or does not worsen as the run continues 2) When they wake up the following morning after completing a training session the pain and stiffness into the achilles is no worse than it was the previous morning.

Increased morning stiffness and pain is an indication the condition is worsening and that training needs to be modified.

No Aura in an AURA Title The Australian Ultra Runners Association is the body that represents the bureaucratic side of distance running.

These are the folks that are meant to govern, organise and more or less manage the official side of the sport so athletes can qualify for international championships and win national titles. So there’s an important role they play. Unfortunately thought, like all committees, sometimes bad decisions get made. Here’s a few recent faux pas that makes me question the intelligence of AURA. 1. The national title events For some reason, the brains trust at AURA thought they would allocate the 2014 short trail championships to the Two Bays event on January 11th. What’s wrong with this? Well, most of the top trail runners will be at Bogong to Hotham, or simply enjoying the festive season.

Then there’s the 50km championships, held on the same weekend as the Buffalo Stampede. So essentially, the fields will be decimated at the championships.

2. The 2014 Aus 50km Title As much as Barry Keem is a great runner and an even better bloke, Alex Matthews made him look second rate at the Centennial Park Ultra 50km, which doubled as the national title. But in what looked plain stupid, because

Alex wasn’t a paying member of AURA he wasn’t awarded the title. Instead it went to Baz. Now common sense says that if you’re running in an event dubbed as the national title, you’re Australian and win, one would hope you get the gold medal.

3. World 100km Champs AURA are responsible for selecting athletes that represent the country at World Champs. Now, because the international ultra running organisation are clearly inept, the world 100km champs that were meant to be held in 2013 were cancelled due to the organisers not being up to the task. This meant athletes

who had qualified for the event missed out. One such individual was Chris Truscott.

Now, when they finally got their shit together and the event was announced to be held in Qatar in 2014, CT thought he’d get in based on previous performances, which you’d hope would happen as he’d ticked all the boxes and committed a lot of time and money to the cause. But, the powers that be at AURA thought he should prove his worth and made him rush back to fitness/racing in order to secure selection. Common sense would say that you’re an organisation that struggles to attract the best athletes, so you should take care of those you’ve got!

Alex Matthews might not be pretty, but he deserves the national 50km title. If AURA make an event their championship, then ALL those that compete in it should be able to take home the title.

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three IN THE TOP 10!

A highlight for Australians in the European season of ultra running was the World Skyrunning Champs. Apart from being the first time a team was sent to represent Aus/ NZ, the results across the board by the largely inexperienced group were fantastic. But the standout was by far the achievements of the men in the Ultra (80km) race. Going into the event it would have been fair to say we were a long shot to get someone into the top ten. But as the day unfolded three of our boys did something amazing. Each using their own approach to the race managed to storm through the field, eventually finding themselves in the top ten - one even worked his way onto the podium!

Ben Duffus came 3rd with an easy start and fast finish

Chamonix hosted the weekend of racing

The start/finish area is full of excitement!

Blake Hose placed 6th with a slow start and steady build Caine Warburton came 9th by Running steady from start to finish

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The Road to Awesomeness If you’re a keen trail runner and want to improve your speed, racing skills, fitness and leg strength, then don’t turn your back on the blacktop. Yes, it’s generally not as sexy as a mountain trail, but by hitting the road for interval work, thresholds or the occasional race, you’ll reap the rewards when you

next take on the dirty stuff.

Lets start by looking at the speed benefits. While most trail races rely less on speed and more on endurance and technical skills, there’s an element of pace that’s often overlooked. Basically, road running generally allows you to move at a faster pace than you do on trails. This

will improve your speed endurance and turnover. So when it comes to going from say 4min/km or quicker on road, to 5min/km in a trail race, it will feel oh so much easier. The rhythm will seem like a dawdle when compared to what you’ve done in the past.

Next we have racing skills.

Being able to compete, not just for the win or a place, but even with yourself and those around you, is not necessarily a natural skill. Some people need to learn and practice this before becoming a racing Yoda. Generally road races attract bigger fields than the average weekend trail run.

Plus the nature of a road race typically means there’s a lead bunch and several groups

that form. In trail running it’s often every punter for themselves and you become isolated. By getting out there and doing a few road races you’ll expose yourself to greater competition or competition of a different type. This will help you learn to fight, toughen you up and teach you how to relax when in a bunch. This is actually very important for the elites, as many top trail runners in Australia will typically have never been in a bunch at the front of the field in an Aussie trail race, as the fields quickly break up. So when it comes to racing overseas in a more competitive field you can find yourself in a racing situation quite different to what you’re use to.

Impact conditioning is another area where road

running can be a big help.

While excessive mileage on hard surfaces can lead to injury, it’s good to spend a little bit of time on the blacktop to expose your muscles and joints to the pounding of the road. This will help when you’re on the trails as your quads, calves etc will be more capable of enduring the rigors of the ups, downs and miles of loading.

One final thing worth mentioning is the feeling of being part of a big event.

The major road races have a party atmosphere and loads of spectators. It’s an amazing sensation when you’re running down the road after the starters gun goes off and you look back to see thousands of people powering along behind you!

“It’s good to spend a little bit of time on the blacktop to expose your muscles and joints to the pounding of the road.”

Look! It’s Sage Cannaday doing a road race. And guess what, he does training runs on the road too! Plus it turns out he’s one of the best trail runners in the world.

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www.marceauphotography.com lyndon@marceauphotography.com 0402 812 445