MS Fun Run & Training for a running race

In my last two posts I shared with you that I was preparing for the MS Fun Run, which was yesterday.

Having been down with a flu-type viral infection in the last few days I was in no shape or form to run it and decided not to do it. It was a smart move as pushing my body through the race would have certainly extended the sickness and I would not have performed as best as I would have hoped. The good news is that I now feel much better and will be able to get back to work tomorrow.

One of the best way to prepare for a race and especially a running race, is to get the itinerary from the organiser's website and actually run the course prior to the race.

It might not be easy to train for an adventure race (due to the time it takes to do the race and/or the gear required), but it is much easier for running races. Especially as the itinerary generally does not change from one year to another (unless there are roads specially closed for the event).

In the last few weeks I went to run the actual course a few times. This helps planning and managing the race (how to negotiate the course, where to run, when to cross the road, cut corners, when to accelerate, slow down, etc.). You will see that for every training session you run on the actual course, you will shave off seconds and minutes as you get closer to the actual race. 

Last Thursday, I actually ran it close to the time it was scheduled on Sunday (early morning), this is the best way to prepare as you can fully assess the gear you will need to wear and how easy or hard it will be (based on the light, temperature, etc.).

If you are able to run the course a few times prior to the actual race, this will give you a really good advantage and idea of your final time (though you will not have the adrenaline and push from running against other competitors)!

Despite not running the race on Sunday, I am happy that my entry fee and donation went to a great initiative to raise funds and awareness around Multiple Sclerosis (MS) and that the event in Sydney has raised over half a million dollar! If you also want to donate to this great cause, go on the website anytime: http://www.mswalk.org.au/nsw/

Out of curiosity, I went to check the race results on the website and saw that my best running time of 31mins 52s corresponded to the 7th position overall and 3rd position of my category.

My training time having been more around 34 minutes lately, that would have corresponded to 15th out of over 600 participants which is not bad and something to aim and beat next year!

Kathmandu Royal National Park Race Debrief

Yesterday my teammate Glenn and I completed the Kathmandu Adventure Race in the Royal National Park (RNP) in Sydney.

It was a great race, very well organised with a great weather. 

Nothing like my very first adventure race in the Royal National Park three years ago where it was pouring rain and so cold! Check the pictures below:

Covered in mud but smiling

  

So happy to cross the finish line!

This time the sun was out and the temperature was perfect for the race.

The organisers actually changed the bike drop location, and maybe a great omen, the picture featured in their email had Glenn and I rushing from the starting line!

The two guys with the white caps and the sunnies in the middle, that's us!

Copyright Maximum Adventure

After registering and grabbing our registration bag and bibs, we discovered that we were going to do the grey course. This involved the following legs:

• Run
• Bike
• Run
• Canoe
• Run
• Kayak

After reviewing the instructions and writing critical information on the map (I am planning to do a movie on this later on), we cut away most of the useless bits to keep the map as small as possible and then contacted it. While I bought a waterproof map holder, I don't find it very useful when racing.

Glenn, having built an awesome map holder for his bike, we decided that for the first leg, he would not only do the navigation but also dip the timing chip at the bike checkpoints. Being faster on the bike, he would make up the time lost stopping and dipping the timing chip while I would continue riding with my old mountain bike. This worked well, Glenn did an amazing job and we did a very strong bike leg. I was actually very happy and surprised with my performance on the old bike! As you will have read/seen in the previous post (Crushed Bike, Last Patrol & Adventure Racing), I crushed my beloved competition mountain bike and so was back to riding the old mountain bike I used three years ago in the RNP race!

For the people new to adventure racing, being able to adapt and balance the strengths and weaknesses between you and your team mate(s) prior and during a race is really important.

After that, we ran a short leg to the start and then to the boat shed. Thankfully we did not have to row a boat as done in the last few years (gosh these boats are horrible and you feel like in a huge pinball or bumper car going from one river bank to another). 

Got really annoyed with Glenn a few times as paddling he was watering half my body and shoe with icy cold water. I felt like hitting him with my paddle on the head but decided not to as this would not have increased our chances of winning.

Not sure if Glenn has been watching too many "Starsky and Hutch" on TV but for the last checkpoint with the canoe, he decided to jump off the canoe, run to the checkpoint under the bridge and jump back onto the canoe. It was not that smooth and a team overtook us in the process but at least we did not capsize!

Anyways, back on the firm ground, we ran up the infamous "Honeymoon Track", a seriously steep track with lots of steps to start the main run leg. I did the navigation and sadly did a small navigation mistake that costs us 10 minutes and then lost some more time looking for a very tricky checkpoint (#18) towards the end.

By then, we had been racing for 2h30mins, my quads were starting to cramp and Glenn's knee was starting to give him grief.

After a steep run down Honeymoon track (so much easier than going up) encouraging people on the way up with "Good job!" and "Keep going! Nearly there!" generating several smiles on the go, we got back to the final transition at the start/finish.

We jumped into a kayak, paddled frenetically to the last two checkpoints and crossed the finish line with a massive smile on our faces in 3 hours and 18 minutes.

We finished 9th overall out of 188 teams and 6th for the male category. Not bad!

For more details, check the results HERE on the Maximum Adventure website.

The best is always at the end, eating a delicious and freshly grilled burger sitting down in the sun going through the race with many other competitors and sharing each other's pains and funny moments.

This was definitely a great workout and without my two mistakes, we would have been sub three hours (a time we are normally more used to) and closer to the podium. Next time!

While I do enjoy a few days resting, my next race is coming up next Sunday with the MS Fun Run. The MS Fun Run is a great initiative to raise funds and awareness around Multiple Sclerosis (MS). It is a great run, in the words of the organisers: "A challenging route through picturesque harbour-side streets from Milsons Point to Balls Head Reserve and return. Finish with a sprint down the famous Luna Park boardwalk".

I have created a profile and I would like to invite you to sponsor me to raise funds for people affected by Multiple Sclerosis (MS) by clicking on the image/link below:

Mont Blanc Training, MS Fun Run & Kathmandu RNP

This week has been really focused on cardio with lots of running.

A serious and good training leading up to climbing Mont Blanc, could either be:

• running three times a week for one hour or
• hiking every weekend and climbing an elevation of 1800 meters

 for the three months prior to the climb.

Living in Sydney sadly, we do not have many of these elevations around so my training is mainly focusing on the running! Though I plan on going back to Mt Kosciuszko prior to going to France.

I really love running back home from work. I found it the best way to finish the day and let off some steam. My running itinerary takes me from the city through the botanic gardens, the Opera house, circular quay, across the Harbour bridge and then uphill  to the North Shore.

With daylight savings, I am now running after dark (very handy & safer to wear reflective materials and headlights) and Sydney by night is just splendid. Feel really grateful to be able to live, work and run in such a beautiful city and environment! And I also love the fact that door to door I am actually faster than the bus at peak hour and not polluting a bit!  

I also ran this morning around Luna Park and Balls Head. I am currently preparing for the MS fun run on June 3rd (and also for the Kathmandu Adventure Race at the Royal National Park next weekend). The MS Fun Run is a great initiative to raise funds and awareness around Multiple Sclerosis (MS). It is a great run, in the words of the organisers: "A challenging route through picturesque harbour-side streets from Milsons Point to Balls Head Reserve and return. Finish with a sprint down the famous Luna Park boardwalk".

I did the run two years ago and finished second of my category in 31mins 52s. While I did not train seriously for this race leading up to it this year, I went for a trial run this morning and did the itinerary in just under 36mins. So not quite there! A few minutes to shave off!

Will be running twice next week (not including the Kathmandu Adventure Race) and plan on doing the MS Fun Run itinerary a few times before the race. It is a tough race with lots of up and downs to be done at a fast pace but again, a beautiful scenery which makes it really worthwhile! Whether you walk it or run it, it is a great way to exercise, make a difference for people with MS and enjoy a beautiful scenery. I highly recommend doing it!