The Long Run Issue 8

issue 08

the long run.

! s w e i v e r gear

n

e s u a h k c a B l Majel

r e n n u r l u f t h g u o h the t

5 tips for your first 100 news and product tests training tips and more!

: G N I D U L C IN Australian & New Zealand

Skyrunner

- Lucy b - the need for speed - why the ultra easy?

- 2016 ANZ series calendar - updtaes from the world of skyrunning

BE YOUR OWN PACESETTER BE UNSTOPPABLE

SISSI CUSSOT

| TEAM FRANCE, 2015 ULTRA TRAIL WORLD CHAMPIONS

CAMELBAK.COM/RUN

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warning

The following pages contain: - Offensive language - Highly opinionated articles - Possible nudity - Poor spelling - Bad grammar - Stolen photos

Image: View to Mt Solitary, Katoomba

contents 6 All the gear, no idea 7 front of the pack; matty abel 8 Stuff & things 11 session: diagonals 12 gear tests 14 rollercoaster run report 16 off road gains 18 5 tips for your first 100 20 opinion piece - being a spectator 22 skyrunner magazine 23 the latest news 24 camelbak anz skyrunner series calendar 26 majell backhausen - the thoughtful runner 32 matt murphy’s tips for the buffalo stampede 35 Lucy B - the need for speed!

38 why do the ultra easy 40 Mt buller skyrun in pictures 46 fueling for the buffalo stampede Cover: Majell Backhausen running in Queenstown This image: Ultra-Trail Australia 2015

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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.

r3 Rollrecovery

This little gadget has been specifically designed to tackle the issue of tight plantar fascia, that said it can also be used on other spots like forearms and gluts. But for the sake of this write-up I’m more concerned about how it helps my feet. The design means you can target the inside, outside and centre of your foot, as opposed to the good old golf ball that only gets into the middle. The shape is intuitive in that it is suited to pretty much any foot and allows you to really get stuck into every nook and cranny without it slipping out. What’s more the soft rubber offers enough friction and pressure to do the job, but isn’t so hard it dents your floorboards when you roll round on it, plus it’s rather grippy so there’s no sliding out. One final thing worth mentioning is that it’s compact in design so you can pop it into your work bag and use it while sitting at your desk, or take it away when travelling.

We all spend a lot of time and money on our running, so what’s a little bit extra to help keep us injury free?!

For enquiries: rollrecovery@stoqe.com Website: www.rollrecovery.com.au

camelbak ultra 10

This is the grandaddy of the CamelBak range, engineered to carry every item on the UTMB gear list: a 2 liter reservoir, room for food & extra layers, a sweatproof pocket for your smartphone and two chest pockets for additional water bottles.

They’ve added color-coded straps so you’ll instantly know how to access your water supply, and an external-fill design that lets you refill without unpacking the bag.

On hot days, fill the reservoir with ice water—the mesh back panel lets it sit against your back to cool your core.

There’s also overflow storage, trekking pole attachments & plenty of lash points. The customfit harness & dual sternum straps adjust for a close, comfortable fit, & the cargo compression lets you cinch everything down to minimize bulk.

Front of the Pack

Matty abel For the last few years you would have regularly seen Matty Abel’s name at the top of the sheets in race results. He’s a consistent performer on the trails across distances from 20 to 100km, be it a flat course or one with mountains to cross.

Most recently he placed 4th at the Shotover Moonlight Marathon in New Zealand and with a big calendar of races on the agenda for the remainder of 2016 you can expect to see him pop up regularly.

Matt’s also a successful coach, with his squad ‘DBA Runners’ (www. dbarunners.com) achieving some fantastic results. He’s a great guy and hugely supportive of others in the running fraternity. If you see him around the traps, say g’day and pick his brains for some training tips!

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Stuff & Things for love or money?

A recent post on Facebook where someone who raised money for charity put up an image of a letter of thanks they had received that showed the large amount of money they raised got me thinking. There’s a whole load of people out there that do these charity runs, where they complete some epic challenge under the guise of raising much needed awareness for a cause as well as charitable donations to it. However, almost none of them ever disclose how much money they actually raise or what percentage of it goes into covering the costs of them and often their loved ones/friends coming along for the fun.

It’s also irritating how these people who supposedly care so much for a cause seemingly go from one charity or awareness campaign to another. If you really gave a shit, you’d stick to the one campaign and see it through for some genuine impact. Not just get on the gravy train, travel to a different part of the world you’ve always wanted to see and have people donating money to pay for your junket. It’s disgusting and self-serving behaviour made all the more pathetic when you constantly post on social media about how wonderful a person you are and how much you care for your cause (However brief a relationship it might be).

the digital elite Strava has created many “Digital elites”. These are people that pride themselves on taking down Strava segments and bragging about it, but when it comes to proper races, they’re midpackers. It’s an interesting phenomenon that continues the decline of how we perceive genuinely great performances. It’s a celebration of mediocrity....like giving every kid at a race a ribbon for finishing.

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"You need to respect the course because if you don’t it will eat you up and spit you out" - matt murphy on the buffalo stampede

The Athletics demise As trail and road running continues its rapid growth, it seems the brains trust at Athletics Australia are continuing to do their best to destroy the sport of track and field. Recent attendance numbers at the flagship National Series have been embarassingly low, even though it’s an Olympic year. Plus there has been little media coverage, if any, of what’s been happening throughout the season. When will something be done to fix the problem?

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a M – B e Papay lu

W – Berr y

Australian La Sportiva Mountain Running Team, Ruin Castle Alpine National Park

BUSHIDO

Proudly distributed in Australia by Expedition Equipment | Email: sales@expeditionequipment.com.au | Phone: 02 9417 5755

session: diagonals The basic premise of this workout is similar to a fartlek or interval session, and thanks to being done in a confined area it can easily be done in most cities around the world. This makes it ideal for when you’re travelling or if you’re living in an urban area.

Essentially, find yourself a football field or soccer pitch. Identify where the touchlines are (or try lines) and using your joggers (Assuming you change footwear for sessions) or something else quite visible, mark the corners of the rectangular playing area. From here it’s really quite simple.

Use the long ‘Diagonal’ lines from corner to corner as your efforts, and then jog/walk the shorter touchlines for the recoveries. You can either go for a number of repetitions or a set duration.

diagonals

This is a simple and relatively fun session that can be modified to suit whatever distance you are training for and wherever you are in your training cycle.

A good way to begin is to do 15 efforts with a walk recovery. Then as you get fitter increase the number of reps and jog the rest period.

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dji osmo X3 4K camera

gear tests

In an age where selfies and selfpromotional videos are all the rage, the Osmo brings a professional edge to the quality of what you can produce. While it was originally designed for low-end productions where a steadycam isn’t a viable option, the Osmo finds a great home in the backpack of any runner that likes to play with iMovie to make some really cool clips about their adventures.

There are several features of the Osmo that I really like, the main being the 3-axis gimbal which means no matter how rough the terrain you’ll always get a super-steady shot that looks like it were created using a far more expensive piece of kit. The video quality ranges for HD all

the way to UHD, or 4K! This gives you a massive frame size and detail beyond that which your average social media junkie needs. You’ve also got a timelapse function and slow motion, perfect for those cool shots of jumping from rocks and epic descents.

There’s also the intuitive design that communicates with your phone allowing you to control everything from the settings of the camera to where it points and when you’re recording. It also acts as your monitor so you can see what you’re recording and playback your clips easily. What’s more the Osmo is super easy to take stills shots with while on the go. One cool little touch is that with three presses of the trigger takes it from forward facing to being in selfie mode!

The only downsides of it are that it suck up a lot of power, both of the internal battery and that of your phone. Also, the audio is quite poor and I’d recommend a lapel mic or alternate recorder if you’re after quality sound.

Costs about $1,099

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la sportiva akasha I have run in a range of shoe brands over the years. I have a “normal” & neutral foot so usually just bought shoes that reviewed well and were well priced. A couple of particular shoes I seemed to use more than others were Asics Nimbus & Nike Pegasus. The Nimbus were great for big road running miles & the Pegasus could handle everything and were my “trail” shoe of choice before I ever brought a set of dedicated trail shoes.

The common feature was the cushioned ride.

Since buying my first set of La Sportiva Helios I have loved the fit, grip and feel on the trails of La Sportiva shoes. The Helios for most trails and races and the Bushido’s for really rocky or technical trails. I did sometimes wish for a more cushioned model for long runs or long days on the trail exploring.

Enter the Akasha! It’s a neutral, cushioned shoe designed for long runs & ultra-races in challenging terrain. I love these shoes. The fit is still great but with a bit more room in the toe box which is appreciated a few hours into a mountain run.

The outer protection is plentiful and the grip is awesome. So for me it’s a trail version of what I loved in some other shoes. These are my Sunday Long Run specials but I’ll also look to this model when I next step up to an Ultra!

For Suppliers contact: EXPEDITION EQUIPMENT t: +61 (2) 9417 5755 e: sales@expeditionequipment.com.au

Review by Aaron Knight

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Starting at SkyHigh on top of Mount Dandenong and with commanding views across Melbourne, approximately 600 runners began the 2016 Roller Coaster run.

With a single loop course of 21.5k (1400m vertical) and a double loop course (43km and 2800m vertical), Race Director Sean Greenhill started the runners onto some of the best trails in the Dandenong Ranges National Park.

The Roller Coaster course follows a very distinct pattern: either quad smashing descents down wide trails or lung-busting climbs up. But the course is never flat, just like a ride on a roller coaster at the fair.

Runners soon descend through Mountain Ash forests with rainforest ferns into Doongalla Picnic Area. Volunteers dressed in fancy dress costumes (fun fair theme) greet runners before the nearby Dodds Track soon brings runners grinding to a halt. The short steep climb brings the

realisation of a tough course. After more climbs and descents they return through Doongalla Picnic Area again and head to the west of the course. A long climb up to Kallorama followed by some steep climbs returns the runners to SkyHigh to complete the first 21.5km loop. The longer course runners turn around to run the course in the reverse direction.

In the shorter 21.5km course Ben Derrick in 1:47:03 overcame the rookie trail runner Rhys Whittaker and Ryan Wissmer, with Cheryl Martin crossing as first woman in 2:00:06 over Rebecca Wilkinson and Bridget Wetherall.

The 43km event saw Matt Murphy complete a new course record in 3:46:08 over Tim Green and Ashley Bennett.

First in the women’s was Kylee Woods in 4:35:32 over Karen Sharman and Bonnie Vanwilgenburg.

d a o R Off Gains For a lot of track and road runners, the idea of hitting a rough dirt trail for a weekly run can be off-putting.

Apart from it being slower and more fatiguing, you also have to concentrate a lot more to avoid falling over. But the rewards for these somewhat minor annoyances can be quite significant.

One of the great things about hitting the dirt is that it is far less impactful than the road. There’s a lot more give in the ground so that with every foot strike you are putting your body under reduced stress. On the subject of stress, we have the emotional benefits of trail running. It places you in an environment that’s generally more peaceful and immerses you in nature. This can be incredibly soothing and provides an

opportunity to switch off from the noise and chaos of the urban world.

Sticking with the mental side of things, trail running also makes a refreshing change to help with the monotony that can develop with a program that involves only ever running on the hard stuff.

Trails are generally uneven and covered in rocks or other obstacles.

So to overcome these things you develop improved balance and proprioception. This inturn leads to a stronger core and increased leg strength. All the small stabilising muscles get a workout as they’re constantly firing to keep you upright while dodging trees and skipping over stones. The result is a more robust musculoskeletal system, which will not only improve your performance when on the blacktop, but will also make

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you more resilient to muscle and connective tissue injuries.

So get your head around the slightly slower than average pace of the run and its impact on your Strava data, and take your pegs on a regular off road adventure. Come race-day you’ll be thankful for it!

Alpine running at its best!

Mt Buller Sky Run 17 April 2016

22—36—45 km Alpine Runs Mount Buller Alpine Resort

Register online runningwild.net.au

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Tips for your First

100

I’m not going to try and profess that I’m an experienced 100km runner. After all, I’ve run one of them!¬ That said, it was a good result. So instead of saying “Here’s what I’ve learnt from experience” in the following paragraphs I’m going to talk about the sage advice I was given in the lead up to making my debut over the distance.

1. Quality Over Quantity

2. Eat Early

3. Coke is your Friend

Early in training I had a few of the old guard tell me that I don’t have to worry about doing regular really long runs up to 80km. Instead, focus on building quality, once a week efforts of 40 to 50km, then to get one or two longer hauls in, pick a couple of B races that are on more challenging terrain than the race but no longer than 60km or so. The reason for this is that it allows your body to recover from the rigors of training and means that come race day when you’re moving at a slower tempo you’ll feel great.

It’s hard to consume fuel at the best of times when running. It gets even harder the further you get into things. So to get around this the tip is to consume extra calories early on in the race to more or less get ahead of the fuel curve. If you think you’ll be out there for a long time and can stomach solids, then eat them sooner rather than later and then rely on your gels and liquid energy later on.

When the going gets tough and you start to really feel the fatigue, don’t be afraid to stop at an aid station for a little longer than normal and smash a few cups of Coke. The caffeine and sugar will give you an instant pick me up that can over get you over a race-ending hump.

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4. Apply your Effort Evenly Too many runners get to the start line feeling fresh and fit, only to go out too hard and fade terribly as the race goes on. The key to a good century is to set sail at the pace you want to finish in, or better still, marginally slower. A good rule of thumb is to run at a pace where you feel like you’re going too slow…

It sounds strange, but a few hours later it’ll feel just about right!

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5. It’s Not Easy!

Get this through your head: no matter how fast or slow you run, it’s going to hurt. Once you embrace the suffering and come to terms with knowing that you’ll be in relative discomfort for a fair amount of the race, you’ll find you battle with demons a little less. Everyone hurts like hell, from the front to the back of the pack. Believe in yourself and your capacity to keep pushing through the pain and you’ll find a new level of mental and physical toughness you never knew you had.

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I love to race - I was never a good spectator!

By Aaron Knight

But recently through either my Alpine Trail Running business or as a member of the La Sportiva Mountain Running team I have found myself at a few trail races when I wasn’t racing, and I enjoyed it!

Sure I had a few twangs of “I wish I was racing” but when you know why you’re not and you’re happy with that you can just enjoy the atmosphere and soak up so much more! I have a few race routines and rituals, nothing too extreme, but in that “race bubble” you definitely miss seeing the whole scene.

A few weeks ago I had a weekend in Harrietville, in the Victorian Alps, at the Razorback Run. Some of Team La Sportiva was racing but I was just there to support. It was so relaxing. I l still went to the pre-race briefing, the 6am start, the finish & presentation but it didn’t matter if I forgot something or missed something in the briefing or didn’t sleep well.

I chatted to runners, answered some questions and lent some gear. But I also listened and observed what people wore and how they sorted their mandatory gear. I took photos, held onto other people’s gear at the start, cheered & supported.

Trail running is a pretty relaxed scene anyway but it was a pleasure to see a race through another perspective, and eat whatever I wanted the night before!

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©SALOMON SAS. ALL RIGHTS RESERVED. PHOTOS: PASCAL LEBEAU / DAMIEN ROSSO / JORDI SARAGOSSA.

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Skyrunner Australian & New Zealand

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editorial and news a note from skyrunning ANZ

anz series calendar plan your 2016 schedule

majell bacKhausen the thoughtful runner

matt murphy on buffalo tips from the king of suffering

lucy B - the need for speed training tips from one of the best

why the ultra easy? a must do in 2017

mt buller in pictures see why mt buller is so awesome!

fueling for a skyrun wes gibson talks buffalo nutrition

www.Skyrunninganz.com

lucy b need for the speed page 36

a note from skyrunning ANZ:

series success Thanks to the support of athletes and Race Directors, the 2016 CamelBak ANZ Skyrunner Series has so far been a fantastic success. We’ve had strong turnouts at each of the events as well as a mix of victors, making for a competitive and open competition for the overall series champions. A glance at the points table will show you just how tight it is at the front, with any number of runners in the mix with much of the racing calendar still to come.

Next on the horizon is the ANZ Skyrunning Championships, once again being held at The Buffalo Stampede in the stunning Victorian High Country. This sees the strongest fields in the series so far toeing the line next week in Bright. It will be interesting to see how things unfold and we wait with baited breath to watch the our top Skyrunners doing battle.

Of final note is the impending announcement of the official Australian and New Zealand Skyrunning Team to compete in the World Championships. The team will be formalised upon the completion of the Buffalo Stampede and we encourage anyone who believes they are deserving of a position in the team to read the selection criteria on the website and email Caine Warburton with their nomination.

news: Sky rock out of the series

bigfoot snow Trail

Due to a change in management, New Zealand event ‘The Sky Rock n Run’ that was originally scheduled for November 5th as the final race in the 2016 CamelBak ANZ Skyrunner Series, is no longer a part of the ANZ Skyrunning race calendar. It is an unfortunate turn of events that sees a reduction in the overall number of race options available for competitors, however we hope you rectify this situation with a replacement event likely to be announced shortly.

In exciting news for Australian Skyrunners 2016 will see the launch of a new race that takes you across skifield, through the snow covered wilderness of Falls Creek, Victoria.

Currently there will be a 42km and 27km option, with solo and pairs categories.

Hosted by the highly experienced team at Mountain Sports, this is sure to be a highlight of the calendar and something you’ll never have experienced in this country.

Date: September 17th 2016 Website: www.snowtrail.com.au

2016 CamelBak ANZ skyrunner series calendar January 30th – The Ultra Easy 100km, Wanaka NZ www.theultraeasy100.nz February 2oth – Shotover Moonlight Marathon 42km, Queenstown NZ http://activeqt.co.nz/event/shotover-moonlight-marathon/ February 27th – The Hillary 34km/80km, Waitakere NZ www.thehillary.co.nz March 19th – Northburn 50km/100km, Cromwell NZ www.northburn100.co.nz April 8th to 10th – The Buffalo Stampede 26km/42km/75km, Bright AU www.buffalostampede.com.au April 17th – Mt Buller Sky Run 45km, Mt Buller AU www.runningwild.net.au/alpine-runs/mt-buller-sky-run June 2016 – Mt Difficulty Ascent 21km/42km, Cromwell NZ www.mtdifficultyascent.com October 8th to 9th – The Hounslow Classic 23km/68km, Blackheath AU www.hounslowclassic.com.au End Oct – Bright 4 Peaks, Bright AU www.4peaks.com.au Nov 5th – Sky Rock n Run 42km, Mt Oxford NZ ***No LONGER in series due to a change in management***

BE PREPARED FOR ANYTHING BE UNSTOPPABLE

GERMAINE GRANGIER

| TOP FINISHER 2015 OCC

CAMELBAK.COM/RUN

ULTRA 4™

HOWEVER YOU HYDRATE, WE’VE GOT YOUR BAK. THE CAMELBAK RUN COLLECTION RANGES FROM HANDHELD SYSTEMS TO HYDRATION VESTS TO KEEP YOU HYDRATED NO MATTER HOW FAR YOU NEED TO GO.

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majell Backhausen the thoughtful runner

You may not have regularly seen his name atop the results lists, but if his recent form is anything to go by, Majell has a big future. That said, it’s not just the way he runs that impresses us, it’s his attitude that sets him apart from the pack.

How did your running life begin? What got you into the sport?

It really kicked off when I started playing football for a drinking club who had a football problem. Slowly the culture of the club changed and so did my personal attitude. This lead to more training and better health, fitness and good times. It

was also then, partly due to a motivational speech about health and performance, that I changed my way of thinking and my life.

Running replaced my time spent in the gym and football when I moved to London. I started running to work and met great people and the typical running goals of Half Marathon, Marathons and PB's started motivating me in the sport. I then met a chap called Robbie Britton (Bronze Medalist at the 24hr World Championships), he notice that I could eat a hell of a lot and suggested I give Ultra Running a crack. It was like giving a river to a beaver, I have been building a massive dam ever since.

The road running lead to trails, which then lead to the mountains, I'm getting closer to the moon, which will be the next SkyRunning destination race, I'm tipping.

What was your first ultra and how did it pan out?

My first Ultra came at the end of a large 6 weeks of running which involved Berlin Marathon, Amsterdam Marathon, then it was The Druid Challenge which was 85 miles (136.794 km) over 3 days. I was doing it for charity and the personal challenge. If people wanted to call me crazy, they had to pay money to charity for

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the privilege. I got a Buff for 3rd place, which was sweet because it’s about the experience not the prizes.

And then I got back to running too soon after all of that and injured myself and was out of the game for 6 months. I learnt a lot from my first Ultra!

You've raced in ANZ and Europe, how do the two compare?

They really are very different. I mean, we only do race briefings at ANZ in one Language and our aid stations are all pretty much vegan friendly, with no meat or cheese. It’s not a bad thing it’s just different. Culturally we are very different and this is highlighted in the organisation of the events that are put on.

All I want to say is, any event will be memorable and different in its own way. It’s best to go with a positive attitude and eagerness to enjoy. Events are there to be run in a safe environment and enjoyed, not to be

compared. We are so lucky to have so many options these days and ANZ, it’s home to some of the best events available in the world.

What's your favourite race that you've done?

UTMB is by far the best race I have done. This isn't because you have a picnic/ running holiday that can potentially last for 46hrs. It is because the whole UTMB festival week, the setting, the atmosphere, excitement and the multiple different nations combine to make the best Ultra Running experience, for me, to date. It also fell on my birthday, so now you all know my birthday is UTMB and I expect shoes for presents going forward!

What's your dream event that you haven't done?

In 2015 I was witness the the epic event called Tor Des Geants, it is 330km with 24,000m of elevation and it is in the wild, remote

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Aosta Valley, Italy. It scared the s*** out of me, and it is now a race I can’t wait to experience. The Aid stations there are like restaurants too, so that is super appealing.

Who do you look up to in the sport?

There are a lot of people in this sport with incredibly amazing attitudes and an ultra mind set. I wont name anyone, because anyone who knows me well, will know that I will look up to you if you smile, be helpful, respect our planet, and just keep it real.

What tips do you have for newcomers to ultra running?

It’s a long process, be patient,

rest at the intensity that you race and enjoy. Oh and ALWAYS thank volunteers!

These days instant gratification is the must have feeling, but Ultra Running doesn’t provide that, so it’s best to learn this early and not try to change it. Lay a foundation of strength and fitness, which you can build from. Challenging yourself is great, but you can just do it 2km further at a time, not 50km. When it hurts and gets ugly, just smile really, really big!

What's on the agenda for 2016?

A lot of running up in the mountains! The first two events of the year were in NZ with the Shotover Moonlight

Mountain Marathon and The Hillary 34km. Which were great experiences.

Now it’s on to The Buffalo Stampede, TVSB, The Buff Epic Ultra, TDS and possible the IAU Ultra Trail World Championships.

Also in equal proportions as racing it will be working, eating and recovering. There are a few plans to host some great Trail Running Retreats to education and share some great trails with like minded and passionate runners. Also more community initiatives to grow this awesome trail running community and the sport! So watch this space.

What does a normal week of training look like?

A very high level overview is this: Run most days, sometimes twice, have one day off. A harder session and a run recovery session. Compliment it all with strength and conditioning. Always do some stretching.

This forms the basis for my weekly training. The finer details of this and the specific weekly sessions are all dependent on the phase of training I am in, at that point in time.

Sessions can include recovery runs, intervals (800m), longer intervals (10min), tempo runs, progression runs and long runs (AKA soul sessions, usually done on Sunday in the outdoor church)

What do you feel is the biggest nutrition misconception you encounter out there?

These are a few things that really make me smile. I used to get frustrated hearing them, but really people who believe them as truths, are just misinformed.

- You need more and more protein and preferably protein from meat - If you are low on energy you need sugar and/or caffeine - Potatoes and fruit are unhealthy and created by the devil But my favourite is that you can get away with having poor nutritional intake, and it has No effect on your mental and/or physical health.

What are the most important lessons

you’ve learnt along the way?

What’s your typical day on a plate?

There are so many- but a few favourites: - The meaning of life is not found at the finish of a 170km running race - To try enjoy the journey and not just the desired result - Helping people reach their own goals can be just as rewarding as achieving personal goals - Everything is relative to you and you only. We can take a lot of inspiration and motivation from other people, but we shouldn't continually benchmark ourselves against them. Competition can be healthy but, it has its place. Be honest and true to yourself and what stage of your own journey you are in.

Well, firstly I would need about 10 plates for a typical day. I eat a lot and this is probably related to running a lot. Good energy in = good energy out. Vegetables, fruit, grains, oils, legumes, nuts, herbs, spices and herbal teas, all topped up with quality whole food supplements from Amazonia form the basis for my diet. It is also Vegetarian and environmentally friendly.

Minimising packaging of all foods has a double benefit for the body and the environment, so they are minimised at all costs.

Then there is no set food for breakfast, lunch or dinner - why should there be? If its vegetables and salad for breakfast I am good with that!

matt murphy talks buffalo The Buffalo Stampede Sky Championships are a matter of days away and I am sure there are plenty of you who are starting to get a little nervous! To help out with those pre race nerves we caught up with Bright local and all round hard man Matt Murphy.

Matt is the founder of a little TV show called Search For Hurt, through which he has put himself through some real pain and suffering in the name of entertainment.

In 2015 Matt took on the brutal Buffalo Sky Ultra and survived, but he thinks it’s one of the hardest things he has ever done on this planet!

Skyrunning ANZ: So Matt you have done some pretty extreme things in the past with you Search for Hurt show. How does the Buffalo Stampede 75km compare in terms of hurting and difficulty?

Matt Murphy: Buffalo 75km is bloody tough, really bloody tough. I am saying top 3 and possibly the toughest.

Skyrunning ANZ: Well you must have really loved it as you have since moved to Bright (the epicentre of the race). What is it about Bright that makes it a great location?

32 www.thelongrun.com.au

Matt Murphy: I love Bright and the surrounding area. It’s truly an amazing place. Everyone that comes to Bright tells me they want to live here, and they should. The people are beautiful, the community feel is amazing, the running and MTB trails are awesome and most of all it feels like home.

Skyrunning ANZ: This year you are taking the Buffalo by the horns again and have entered the Ultra. Is there anything you have done different this year to last in terms of training?

Matt Murphy: 100% this year I have actually ran some hills. Last

year I didn’t do a lot at all. maybe 1,000m vert per week compared to now I can get 1,000m of vert out my back garden within 10km, so I think the legs are going to be a little harder than last year.

Skyrunning ANZ: In your opinion what is the most difficult part of the Buffalo Ultra course?

Matt Murphy: Going out easy is the hardest thing. I may sound crazy but having the confidence to take the first 2 hours very easy is mentally challenging. Don’t get me wrong, the physicality of the race is extremely tough, but knowing your limits in the first 2 hours is super important.

Skyrunning ANZ: For those popping their Skyrunning cherry at Buffalo this year what would be your best bit of advice for them?

Matt Murphy: I think the above statement about going out easy no matter what distance your doing. You need to respect the course because if you don’t it will eat you up and spit you out.

Skyrunning ANZ: Finally, what are you using for footawear and pack on the day?

Matt Murphy: Shoes will depend on weather but most likely an INOV8 212 and pack wise will be a Inov8 Race Elite.

The official jacket of the Buffalo Stampede

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Compressible to the size of a muesli bar and completely waterproof and windproof, the Helium II doesn’t waste space or add more than a feather’s-worth of weight.

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Click the jackets to see the full colour range

the need for speed

leading lady of the trails, Lucy bartholomew, gives us the lowdown on the use of speedwork in your training

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I never liked speed work. I never enjoyed the feeling of my heart in my ears, my food in my throat and the fact that sometimes it requires running in a very small circle.

I have always believed that the most important thing is to be happy and enjoy the training; that’s still true but nowadays with my drive to want to compete at a high level and with the female (and male) competition getting stronger it’s not just about getting to the finish line anymore. It’s about doing it

fast, pushing the whole way and rather than finishing with a smile and already looking forward to the next race, I’ve realised that the smile is there (sometimes it takes a bit of time to come back to life before it really shines) but the pain is higher, the recovery longer and the satisfaction so much greater.

Knowing that you have not only pushed yourself but all those sessions that led you to this moment were worth the aforementioned feelings.

I am trained by Emelie Forsberg and she goes to the track twice a year but

that’s doesn’t mean she doesn’t do any speed work.

Instead she trains on what she will race on; the trails. I feel happy to do intervals on the trail, there is no greater feeling than running on a single track with the trees brushing beside you, feeling the natural turns, watching your feet and waiting for your watch to beep to say it’s time to recover - and then go again! it’s these sessions where the benefit is higher and the legs finish shaking.

The speed that you develop on the flat translates across to the mountains.

Lately I have been doing some training off Heart Rate.

I think it’s a great tool that allows you to listen to your body and see the benefits of your training not only in the speed you can move at but the speed that your heart can recover when static.

An example session using heart rate: 10min Warm Up, 10 x 400m with recovery until HR drops below 100bpm, then 10min Cool Down.

Or maybe it’s interesting to keep the distance changing and complete sessions by time in a pyramid session:

10min Warm Up, 1min,2,3,4,5,6,5,4,3,2,1, then 10min Cool Down (1 minute recovery in between reps) Or if you prefer a session based on distance: 10min Warm Up, 200m, 400 ,800,1200,1600,1200,800,4 00,200 (200-400m recovery in between) then 10min Cool Down Or perhaps to simplify it, run a negative split session: Run an out and back and take it out easy and return with the focus of fast feet and create a short progressive tempo. I normally do this for

a 10-14km run (half easy, half progressive tempo).

These sessions are even easier to do now that watches like Suunto’s have the ability to create workouts on the phone App and Bluetooth across to your watch where you can set Heart Rate (HR) limits and pace indicators.

These sessions aren’t mandatory but they are necessary to be your best and when you cross that finish line you’ll forget the hurt and remember why it as all worth it.

Move fast, move happy and move free - Happy training!

The ultra easy A must do in 2017 - by martin lukes

Trail racing in New Zealand is now thriving.

Where once Fiordland’s Kepler Challenge was the go to off road ultra, it now seems that most small towns put on a trail or mountain event that goes beyond the celebrated 42.195km.

What makes the Ultra Easy 100km race an absolute “must do” challenge is fairly simple: It’s a genuine classic.

Here’s a few more reasons for you to enter in 2017: First of all, it was created by well-known local runner Grant Guise. Fresh back from racing some of the

world’s most famous events, Grant saw the local Otago opportunity. Recreating the British concept of an off-road route traversing numerous mountaintops, his cunning plan was to circumnavigate the Wanaka skyline, all from the perspective of Albert Town’s Wild Buck Pub. The course features Mounts Iron, Roy, Alpha, Criffel and Pisa, all knocked off in an anticlockwise loop. There’s well over 4,000m of climbing and the distance is bang on 100km. It’s a perfect Kiwi Round capturing scenic tourist single track, brutal dozer grunts, razor backed alpine ridgelines, panoramic Otago alpine tussock vistas

and even 10km next to the serene Clutha River. Oh, and 4000m of downhill too!

Secondly, Terry’s passion and tremendous humour for having a good time while suffering was evident throughout. His great wit peppered the weekend, from the pre race briefing to recounting tall tales at Sunday’s prize giving. To begin with there’s the race name - Ultra Easy. There ain’t nothing easy about it!

Then there’s the pie warmer full of pies that you enjoy at dawn on the precarious summit of Mt Roy. For those a little more refined in their tastes, there’s scones, cream and espresso before the

second brutal climb. At least the extensive ice cold drinks at 87km ended up being non-alcoholic, which at that point was a relief for most. The health conscious and those more concerned about surviving the run will be glad to know that aid stations are thoughtfully dotted throughout and well stocked with Horleys products, savouries and fresh fruit.

The post race set up was perfect for relaxing with friends and family, with a pub and shop with post race treats just a short hobble away. And finally, you have the atmosphere. The course marshals, always friendly and encouraging, would pop up in the toughest most remote parts of the landscape.

With other events on the same weekend, including a shorter run and superb mountain-bike, there’s something to appeal to anyone keen to get active in a great place.

More info: theultraeasy100.nz

mt buller sky run

a pictorial guide to the mt buller skyrun held in alpine victoria with a spectacular backdrop, it’s as tough as it is beautiful!

www.thelongrun.com.au 39

event date: april 17th. location: Mt buller, australia 45km with 2,200m of vertical gain and loss

the 100 is both loops below. the 50 is loop one only website: www.runningwild.net.au

www.thelongrun.com.au 41

A feature of the race is the run down the mountain following the delatite river. it’s a 16km descent with several log bridge crossings over the river.

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fueling for a skyrun wes gibson gives you the lowdown on how to get your nutrition right at the buffalo stampede

Hammer Nutrition offers athletes in the Buffalo Stampede Skyraces a choice of products for pre, during and post race day. I am a Hammer supported athlete, this means I use their products and know how they work and what they are designed for. Using nutrition is essential in a skyrun, but using it incorrectly or untested can bring your race undone in no time at all. All events have long relentless climbs up and down so making sure your energy is balanced from start to finish is key in having a rad day out in the mountains.

Pre-Race Endurolytes Fizz – by adding some Fizz to your water in the days leading into the race you will be sure you are covering the spectrum of electrolytes essential to body function. This will help on race day by assisting with muscle contraction/ relaxation, digestion of fuel and hydration levels.

Hammer Bars – contain quality fuel that will have your energy topped up at the start line ready to go. There is a range of flavours to suit everyone and it won’t upset the stomach as they are

designed to be eaten on the go.

Hammer Gels – can be used in a similar way to the bars pre-race allowing you to top up your energy before you start off. I will be taking a gel before I start in the marathon and there is a range of flavours on offer.

During Endurolytes – are there to be used consistently throughout the race. Adding these to your fueling plan will ensure the energy is passed through the wall of the stomach effectively during

the race. They will also help with muscle contraction, hydration balance and so on so keep a few with you at all times. I will be having one capsule each 30min and with every gel I consume in the marathon.

Hammer Gel – made of quality products and a good boost of energy as you approach one of those big old hills on course.

With flavours Banana, Apple-Cinnamon, Vanilla, Montana-Huckleberry, Orange, Raspberry, Espresso (caffeine), Tropical (caffeine), Peanut Butter, Choc, Choc-Peanut Butter and Nocciola (Choc Hazelnut) there is one for you, or you can make a flask up (jugs are also available) for smaller sips throughout the event. The caffeine gels will help early and late in the event and in the gels containing nuts you get additional protein to assist with muscle maintenance during the race. My main fuel source will be from gels on race day.

Hammer Heed – stands for High Electrolyte Energy Drink. It offers the electrolytes and energy required during a run. It is on offer at aid stations and can be used in conjunction with other fuel sources over the course of a race. If it is hot on Sunday I will be aiming for some Heed at all aid stations to ensure I will be topped up right to the summit of Mt. Buffalo. Flavours of mandarin, lemon/lime and raspberry have all tastes covered.

Hammer Perpetuem – the fuel of choice for the ultra but can be used in all other events also. With energy coming from fats, carbs and protein “Pep” can ensure your energy is balanced and maintained throughout the entire run, it is your slow burner to get you through a race from 3hr to 10hr +. Used primarily as the main fuel source you have orange-vanilla, strawberry or caffe-latte (caffeine) flavours to utilize in both liquid and tablet form.

Post-Race Hammer Recoverite – mixed up ready to go in your kit

bag to consume as soon as possible when your finish.

Your body requires carbs to replenish glycogen stores, protein to assist with muscle repair and can lessen those dreaded DOMS if used properly. Simply put this is my main fuel used in training and I consider it as important as my running shoes! Flavour choices of choc, strawberry and vanilla will suit most people nicely.

Hammer Vegan Protein – a bigger bang with the protein content in this all natural vegan powder offers that additional tissue repair that will be required post race,

especially post Buffalo! I’ll add some with my post race drink to up the protein levels aiming at bulking my repair/ rebuild fuels contained in the protein (amino acids).

Again, offering a good range of flavours including choc, vanilla and strawberry. Using the powder you will also replace fluid lost in exercise that is also essential for recovering well.

Hammer Recovery Bars – give you a chewable option to consider after you finish.

After a long day of liquid fuel going for a chewy bar

to get your balance of carbs, protein and fat is the best way of ensuring the recovery process starts promptly.

Theere are options in vegan and non vegan with the flavours Almond Cacao, Choc Peanut and Peanut Butter Choc, you should find one that hits the spot before a pint at the brewery does.

All recommended dose levels can be found at hammernutrition.com.au for fuel and if you get your order in soon it may be there for race day. I think using a fuel that is proven, high quality

and supported at plenty of events is a smart option for a runner. Make sure you follow your own plan and always have plan B for race day as it doesn’t always work out.

Avoid things like coke, lollies, etc. where possible. These simple sugars derived from fructose will only spike your glucose levels and will not be broken down for effective fuel use. The liver is the only organ that can convert these fuel sources and during a Skyrace it won’t be able to do it so you best to stick with quality fuel.

BE PREPARED BE UNSTOPPABLE

GERMAINE GRANGIER

| TOP FINISHER 2015 OCC

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