Tour de Ridges

Sunday 15^th December 2013

Canberra

21km trail run with a total ascent of 630m (4 main climbs).

The course was mainly foot tracks and fire trails through grassland reserves, not very technical although there were a few rocky places which required care (especially the first two climbs).  A few kilometres went through pine forest, but the majority of the course was open grassland.

A 6:30 am start and an overcast sky meant a good racing temperature. I settled into a comfortable rhythm right from the start, taking time to soak in the views. The first two sharp climbs were over within the first half hour. Somewhat unusually for me, there was one lady who kept passing me on the uphills but whom I would catch on the downhills. Normally it is the other way around! Because I was wearing my CamelBak I passed several people at each drink station as I didn’t need to stop. The middle section of the course was gently undulating and followed a section of the Canberra Centenary Trail. 

The number of runners in sight gradually dwindled, and at the one hour mark we hit the 3^rd steep climb up through the pine trees onto Isaacs Ridge.  I spotted a kangaroo bounding away, and apparently the first runners got to see an eagle sitting beside the track. The descent started off gently and gradually got steeper, and the last couple of hundred metres was a steep tarmac path, which wasn’t pleasant to pound down in lightweight trail shoes. Here we were overtaken by a couple of the front runners as this short section had to be done twice. We turned right into the last climb back up onto Isaacs Ridge, which didn’t seem too bad, and we were soon pounding back down the tarmac. This time we turned left and headed for home. This point also served as the turnaround for the 10km course so from here on we were constantly passing other runners. 

The remainder of the run was fairly flat and I ramped up the pace a bit. With 4km to go there was a short rocky downhill and I managed to catch my toe on a rock. I almost managed to regain control but I had too much momentum and took a tumble. However, I practically bounced back up and kept running! A few grazes on my leg but nothing serious, although by the time I finished it looked fairly impressive. After that I placed my feet a bit more carefully while still keeping the pace up. With 1km left I managed to drop one of the guys I had been with for the last hour (the other one had bonked a short time previously) and put everything I had left into the effort.  I finished in 1:57:45, 5^th woman and 44^th overall (out of 103). Enjoyed the run and was pretty happy with the result, as there were several world-class runners and orienteers.

Thanks to the race organiser, John Harding, for kindly sorting out a lift to the start line for me.

Results

Course map

Black Mountain Run Up

The mountain running community here in Canberra is very active, with a wealth of world-class orienteers and runners. In addition to frequent larger events, the Australian Mountain Running Association holds monthly run-ups of Black Mountain and Mount Ainslie. 

The Black Mountain Run Up starts across the road from ANU where I am working and living so I decided to take an extended lunch break and join in. The course is 2.6kms, with the first kilometre relatively flat before getting in the real climb (200m). The track is quite steep with a couple of short, slightly easier ‘respite’ sections. It was pretty warm – 28 degrees – and while there was shade for most of the way, the last couple of hundred metres was in the baking sun!

I topped out in 16:56 and had held absolutely nothing back!

A gentle warm down around the summit loop track (~2km) before descending.

Thanks to event organiser John Harding for the photos

Black Mountain Challenge

Canberra, Sunday 8th December 2013

Black Mountain Challenge is a 5km fun run from Lake Burley-Griffin to the top of Black Mountain, with an ascent of 250m.

An easy 15 minute jog to the start line at the National Museum of Australia served as my warm up. Despite being just a ‘fun run’ there were still some good runners there – including the world stair running champion. My plan was to go as hard as possible while still enjoying it and I knew that a top 3 finish was possible. Of course, I don’t know the calibre of any of the runners here so all I could do was run my own race as best I could.

The first 1km was flat along the lake shore. I held a steady pace, not sprinting to keep up with anyone as I wanted to be fresh for the hill. A further 500m of gradual incline before we turned and headed up Black Mountain. Here I began to pull away from those around me and for the rest of the climb I gradually passed other runners. For the entire climb there were two women about 100m ahead of me, and with less than 1km to go I managed to overtake both of them. As I crested the top of the hill a photographer called out that I was 2nd woman. That put a smile on my face! From there it was only a 300m loop to the finish line.



I finished in 25:11, 2nd woman and 25th overall (out of 144).
Very happy with my run – the hardest part was the 1km of flat at the beginning! Felt strong throughout the whole climb.

Heather (2nd), Louise Sharp (1st), and Kym Chisholm (3rd)

Results

Photos

Ginninderra Parkrun

Lake Ginnenderra

Participated in my first Parkrun on Saturday.

Parkruns are free timed 5km runs held every Saturday in many parks across the world.

Despite there being a parkrun fairly close to home in Auckland, ironically my first time was in Australia. I am in Canberra for two months studying at the Australian National University and discovered a Parkrun in one of the northern suburbs, Belconnen, so decided to have a go.

Ran 22:16 which I was happy with. Stats: 3rd female, 1st 20-24W, 23rd out of 124.

I cycled out early (8km) along the fantastic bike paths and afterwards rode around Lake Ginninderra before heading home. There are so many cycle ways here in Canberra!

Part of the cycleway to Belconnen

Steelman Ironmaiden

34km Road Cycle, 12km Kayak, 26km MTB, 13km Run

Woke up on Saturday morning feeling a bit under the weather with itchy eyes, congested face, and a headache. Nevertheless there was no way I wasn’t going to race.

As the road cycle got underway I didn’t even attempt to stick with a bunch. Just cruised along the country lanes as I didn’t feel up to racing. Was by myself for the first undulating 20km, but Rudy and Mark (racing as a semi-traverse team) caught me up at the beginning of the plains. I tucked in between them and Rudy dragged us along at 32km/h for the last 10km to transition. This was enjoyable as I usually have to slog sections like this by myself.

A slick transition into the kayak, with all gear changing done while running from the road to the river edge. On the water there was slight headwind and incoming tide but pretty good conditions on the whole with not too much weed. I overtook 3 paddlers in the first 3km before entering “The Windies”, where Rudy & Mark (in a double) caught me up. Their team was just out for fun so they slowed down a little to let me tuck in behind. I stuck with them for quite a while and they kept me amused with their banter and total inability to keep in time. Eventually I dropped off the pace but they remained in sight until the transition. I wasn’t really racing – I just wanted to get to the finish as quickly as possible so I could stop!

Once on the mountain bike things got even worse as we battled through long grass and rough paddocks to reach the forest. The juddering aggravated my headache and I was not looking forward to the next couple of hours. Riding the forest roads wasn’t too bad, albeit hot work. Then the torturous single track began. In one word: Sand. Riding in sand is not my idea of fun at the best of times. My lack of off-road riding showed, and many times it was faster to push my bike than to ride. A passing rider encouraged me to keep going – I wryly pointed out that I had no other choice! There was no way I was going to DNF. The one bonus of the single track was that it was mostly in the shade. Eventually the track spat us back onto the road and I estimated there were 3km remaining to the transition (my calculations were off – it was actually 6km). By now I was in a bad headspace, muttering darkly to myself that I would never do this race again. I was hot, hungry, and had a pounding head.

By the time I reached T3 I was feeling pretty rotten. My water had run out 3km from the end and I had underestimated how much food to take. After sculling some electrolyte drink I slipped on my new Inov-8 Trailroc shoes and heard Dad say quietly, “Now it’s time for your good run”. This was enough to snap me back into a better mood. As I left transition Mum called out that I was 3^rd woman, which came as a complete surprise. With running shoes on my feet I immediately perked up and by the top of the first small climb I was feeling the best I had all day.

Down to Karioitahi Beach, along the black sand, then a steep climb to the cliff tops. I took a tumble when my feet got caught while running through knee-high grass, but apart from that I just kept motoring on. Going around Lake Puketi was hot work out of the wind. I spotted Rudy & Warren just cresting the top of the next hill but it wasn’t until we hit the tarseal that I overtook them. I had settled into a good rhythm and steadily reeled people in. As I passed one lady she kindly offered me a jelly snake which I gratefully accepted. Over the last 5km it was encouraging to see the houses of Waiuku gradually getting closer and I pushed the pace as much as I could sustain. Because I hadn’t gone too hard in the first 3 stages my legs were feeling quite fresh.

As I rounded the rugby fields towards the finish line, I heard it announced that I was 2^nd woman. A totally unexpected result considering I was feeling pretty grotty.

My run was good and I placed well, but it was by far the worst race I’ve ever had!

A big thanks to Dad for being a fantastic support crew, and to Mum for the encouragement and photos.

Cycle	1:19:47
Kayak	1:28:03
MTB	2:04:50
Run	1:39:06
FINISH	6:31:46

Tararua Biscuits

My new favourite race food.

Tararua biscuits have long been a tramping staple in my family, but I have only recently started eating them for multisport or running. These biscuits served me well at Coromandel Classic and Big O so I thought I would share the recipe. Some muesli bars and gels lose their appeal after consuming them during several hours of hard racing but I haven't managed to get sick of Tararua biscuits yet!

Energy-dense, easy to chew, and very palatable. The perfect race snack.


Ingredients:

• 250g butter
• 1 ½ cup brown sugar
• ½ tin condensed milk
• 2 c flour
• 2 c scotch oats
• 2 tsp baking powder
• ½ c coconut
• ½ c raisins, sultanas, or cranberries

Melt butter, sugar and condensed milk in large pot. Add dry ingredients. Spread onto a greased tray in a roughly 30cm x 30cm square, keeping edges neat and straight.

Cook at 150 C for around 30 – 45 minutes until light to golden brown. Do not overcook – it should still be soft. Cut into 25-30 biscuits, gently loosen and leave on tray to cool and harden.

Can also add chopped nuts, chocolate chips, etc.

Store in ziploc bags and throw into your pack, back pocket, or transition bag.

[Recipe from "The New Zealand Outdoor Cookbook" by Marcelle Pilkinton, 1986]

SuperDune

SuperDune was my very first individual multisport race back in May 2010, and for the past 3 years I have also been involved in organising Waitemata Canoe & Multisport Club's annual event.

In the past the race was held at Bethells Beach but this year the venue was changed to Lake Ototoa at South Head. SuperDune wasn't one of my focus races this year so I was simply racing to train. I was out to enjoy myself, explore a different part of the country, and experiment with a few different things during the race. Dad was doing the timekeeping so it was also my very first race without a support crew.


First leg was 2 laps of the beautiful lake for the 14km paddle. Very little breeze made for fast paddling, but I still soaked in the peacefulness of the morning. Racing conditions were fantastic - overcast and a comfortable temperature. The pack quickly split up with half a dozen paddlers forming a bunch at the front with the rest straggling along behind. Managed to wash hang for about the first kilometre.

Coming off the water in second to last place I had a quick transition onto the mountain bike and managed to gain another place. The 26km ride started off with 2km of 4wd track before hitting the forest roads. Fast riding, with only one real climb. About halfway up I remembered that the course did two laps of this section so we'd be riding up there again. Still, it wasn't much of a hill compared to what I'm used to. By the beginning of lap 2 I slid back into second to last place again, being passed by Anna Barrett (2nd OW).


The 10km run headed back down the same 4wd track into the forest then turned off onto a sandy track which undulated gently uphill for several kilometers before spitting us back out onto the forest road and back up the 4wd track to the finish. The cloud cover was breaking up by this time so it was getting a little warm.


I finished in a time of 3:30:16, 3rd (and last) woman.
A mere sprint compared to my other events recently!

Results
Photos from Sportzhub (facebook required)