28milesinthe40miler

Really happy with a solid first 14km in 70min 20secs, 18 seconds faster than my 2008 split see here or here, so my fastest 14km split in this race), so running with Tim, and Luke, Hunter... early on really helped me to settle into a good pace without a fast 1st Km. [2007 (32k in 3.41) ...,2008 (46k in. 4.48),.............2009 (32k in 3.44),2010(42k in 4.54), 2013 (39k in 4.51),......................2014 (46k in about 5.42, 42k 4.54, 39k 4.15 36k 3.47 32k 3.13).] ------------------------------------------------------------------------- From 14km to 32km (in 2014) I was a lot slower (23k 2.12, 32k 3.13) than my 2008 splits [23k- 2hours 03min (5.20per K), 32k-2hours 59min.50 (5.37 per K) [ 7k-approx. 35min (approx. 5min per K)], although that was a deliberate strategy (maybe a bit too slow), and still had me in the ballpark of getting through the first 46km in under 5 hours, with plenty in reserve to try and take on the last 18km. 32km to 36km (3hrs 47min for 36km) was still good enough to have me in with a chance, as I needed to survive the 10km from 36km to 46km in 72min, so needed about 7.15 per K for 10ks to do it (tough but achievable maybe if the back had not got sore)...and I was about to go for a roctane Gel to try and fire up the system, for the 7k from 39k to 46k, but the back soreness torpedoed that idea. The unknown/uncharted territory beyond 46km would have been extremely hard, but I think the chances of going under 8 hours at least would have been there if the back was not so sore... OFFICIAL RESULTS @ HERE

Terrific Photo thanks to Trevor.; Not at the front early on, but sitting near the front of the main chase group (Todd Ingraham was leading well out in front of course, (he won in about 4.39? a few minutes outside his 2013 record, and he also did the Canberra 50km the previous weekend)). This picture includes Tina Major (Canberra 50km winner the previous week in about 3.35, and smashed the course record in the 40 miler to win in 4.56!!!), Sanja Kolonic (2nd woman in 5.33, a dedicated PTS and PHATie runner who normally runs much more technical and mountainous trails than this, big result for her), and Ray Lampard (experienced ultramarathoner, cruising along for 2nd Man and 3rd outright in 5hrs 6min...)... Tim Eva (Lark Hill 100km winner and former record holder in the early years), Luke Munro,Tony Smith, Connor Quinn and Kate Bodill (ended up doing 6hrs 11min this year after 2nd? in last years 40 miler and the 2014 Lark Hill 50km champion) are also in this picture and all did well. I am there in the light blue shirt and red hat.
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Was always going to be iffy/risky trying to run further than ever before on 6 weeks of about 20km per week since 6 foot. Managed to fool myself into thinking it might work and for 35km I was on target and easily hitting my pace targets. First 14km was probably about the fastest I've done it in 5 attempts, sitting right on 5min per K or faster, got there in about 69-70min. I remember getting to 14km in 2008? in 70min, and I think that was the day I made it to 46km in 4hrs 48min. Plan was to sit around 5min per K for 7km-14km, then switch to an easy pace of 6-7min per K, and figured if I could average about 7min per K that should be enough to get me to 46km in under 5 hours, and 64km in around 7 hours...Half marathon was bang on 2 hours, as I relaxed a lot from 14km to 23km, with the aim of trying to conserve carbs, for the 23km-46km section...Was able to do that, and settled into about 6-7min K's, and when I hit halfway (32km) in about 3hours 13min I  thought I was a good chance to make it back to 46km in under 5 hours. Loaded up the hydration pack with 1.5L of water and my two 600ml drink bottles, and in hindsight maybe should have gone for 300ml-1L less. Because I think the extra 500g of weight maybe what contributed to the back pain that slowed my pace from 37km onwards, and killed off any chance of getting to 46km under the 5 hour cutoff. However my legs were also shattered, and were refusing to run by that stage and from 39.5km onwards I was down to a slow walk punctuated with shuffle jogs. So maybe the chomps and Gels simply staved off the inevitable which was that my lack of long runs was always going to come back to bite me from about 4 hours onwards. My target time for 32km was 3hours 19min (which I did in 3 hours 13min which I was pleased with), and for 39km it was 4 hours 10min. I got to 39km in 4 hours 15min, and I knew that 7km in 45min on the uphill section when I had been struggling to hold 7min K's on the downhill was probably going to be unlikely. Had hoped to go for the roctane Gel and try and find something, but the pain in my back was making it too hard, and maybe I gave in mentally. In hindsight I probably should have dumped 1L of water from the hydration pack and maybe that would have helped. Still not sure how I tweaked my back or what the injury is but suspect its a minor but painful strained muscle or something. I did try putting the hydration pack on the front instead of the back, and If I had someone crewing for me I would have given them the pack and just grabbed a Gel and one or two drinks... But as usual I didn't have anyone crewing for me. So probably a combination of carrying too much drinks, 6 weeks of no long runs, a minor but painful back injury, the temperature heating up, and some other factors maybe, sank this years attempt. 64km is a long way to run, and I have never run more than 53km yet, so I guess I need to prepare better to win on this race...  Maybe next year. However it was a fantastic day catching up with various people running in a wonderful location, seeing he race unfold,  and I banked a good quality long run...Lots of blessings to be thankful, just very sore physically right now, and mentally a bit disappointed...Nice to see Todd and Tina Major win and the bigger races they are targeting later in the year are looking good. Not sure how hard Ray was trying, but must be a solid run even for him. Massive PB's for Nathan and Grant, Sanja and Barb. Tony, Connor, Luke, Hunter, Kate and Gizzy all finished with fantastic times around the 5.40-6.20 mark. A few PHATies (PERTH HILLS AND TRAILS running group) there including Tina Bristol who finished her first ultra running race too in 7hrs 30, she fought long and hard and achieved her main goal I think. I think the last person to get to the end was in 8 hours... So well done to all those people who conquered the 40 miler, and even those like me who failed, at least we had a go, thats better than not trying... The most important race is with yourself.--------------------------------------------------------------------- I have learned more about this race again, and maybe in future years I will put together a focused training program for it, to try and get through it, am sick of DNF's in this one... My race report sourced from strava upload of the first 42kmHERE...and last 4km HERE Monday, April 21, 2014 Walk/ shuffle/ try to jog back to Mt Helena (about 48min forgot to stop watch at end). One of the longest and most painful, challenging, and slow 3km in direct sunlight I have ever done, but it gave me time to think and admire the beautiful bush along the railway heritage trail and see the devastation of the fire earlier this year one more time... Good to be alone for a bit, better than trying to get a lift back in a car... ------------------------------------------------------------------------------------

2014 V [2008] V (2010) splits.
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7k-33min 22 [about 35min] (34.38 in 2010)
14k-70min 20 [70min 38 (5min02 per K)] (73min 11 in 2010,...)
23k-2hrs.12.03 [2hours 03min (5.20per K)] (2hrs 13min in 2010,)
32k-3hrs 18(5min refilling drinks) [2hours 59min.50 (5.37 per K)] (3hrs 14min 58secs in 2010)
39k-4hrs 16 [3hours 53min (5.58 per K) (4hrs 21 in 2010,)
42.2k(marathon)-4hrs 54 [4 hours 23min (6.15 per K)](4.54 in 2010,)
46k-about 5hrs 42* [4 hours 48min.15 (6.15 per K)] (did not get there in 2010)

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2014 V (2013 splits) V {2008 splits} V [2010 splits] V <2009 splits>
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7km 33.22 (34.41) {35} [34.38] <33.10>
10km 50(53.26) {?} [?] <50.59>
14km 70.20 (74.41) {70.38} [73.11] <71 for 14k and 1.49 for 19.8k>  
23km 2.12 (2.24) {2.03} [2.13] <2.16>
26km ?? (2.47) {??} [?] <2.41>
32km 3hrs.18min (5min refuelling) (3.50) {2.59.50} [3.14.58] <3.44>
36km 3 hrs 47min. (4.20) {??} [?] 
39km 4 hrs 16min  (4.51) {3.53} [4.21] 
42.2km 4 hrs 54 (NA in 2013) {4.23} [4.54] 
46km about 5.42* (NA in 2013) {4.48.15} [NA in 2010] 

*Officially I only made it to 39km, due to the 5 hour cutoff at 46km.
So its clear I was far quicker on every split in 2014 than in 2013...and I think I was even marginally quicker than some of my 2008 splits when I did the first 46km in 4.48....
Photos below;
--early on in 2014 40 miler,
--deciding to stop at 39km in 2013 40 miler,
--getting to 14km in 70min 38secs in 2008 40 miler, and
--start of the 2010 40 miler;


Full 2008 splits; 7k about 35min, 14k-70min 38 (5min02 per K), 23k- 2hours 03min (5.20per K), 32k-2hours 59min.50 (5.37 per K)39k-3hours 53min (5.58 per K), 42k(marathon)-4 hours 23min (6.15 per K), 46k-4 hours 48min.15 (6.15 per K) ]

This photo (Thanks to Bernadette for the brilliant photo) shows Nathan Fawkes who was 3rd Man (4th outright) in 5 hours 9min? in a prominent position in the main chase group early on. I am there also in the light blue shirt. Grant "the Machine" Wholey is in picture here in a Lark Hill shirt, he did about 5.30, after winning the GreatWesternSandStorm soft sand beach 42km in 4hrs 39min near the SAS Barracks 2 days before this race!!! and also Bunbury Marathon the previous weekend. Barbara Fieberg (another Kal. regular) not in picture here was the 3rd woman in the 40 miler in 5 hours 46min, after finishing a close 2nd to Kate Bodill in the Lark Hill 50km about 8 weeks ago. --------------------------------------------------------------------------------------- Earlier in the month on the 6th April I kept my Bridges funrun streak (since 1997 so my 18th consecutive year of doing this race) alive with a 48min 47 secs 10k run with the BT Runclub legends. Forgot the Garmin for that race so did a manual upload HERE...the details are as follows; 2k split of 8.33 was good for where I am at now. 3k in 13.25 not great but ok. I knew Claisebrook Cove/Windan Bridge would not be my favourite part of the course, and as expected my rhythm went to pieces in this section, but still hung in for 18.35 4k and 23.56 5km splits. Getting tired (not much training beyond 5k at high intensity in recent times), but enjoyed the section from Windan Bridge to the Causeway, and got back some (slower) rhythm, 6k in 28.40 (a 4.44 K), 7k in 33.42 and then lost the plot again on the causeway to dribble into 8k in a pathetic 39.10 (5.28 my slowest K of the race by far). Just trying to stay with it from there and the 9k split of 44.15 (5.05) was back on track a bit. Dug deep at the end as per usual, and came up with some sub 5min stuff, probably tried to go for a strong finish a bit too early and had to regroup for 100m or so, but a strong finish got me a 4.32 K and ensured I was well under 49 minutes on my wristwatch, although with the archaic? gun time rule in this race, my official time may be over 49 minutes. For where I am at now a fairly good effort I think. Not a disaster, but in the below average zone for my Bridges races in the last 18 years... The 2k split of 8.33 (4.16 pace) is encouraging to me, and signs that maybe the wheels of progress are turning a little. However I couldn't expect much with very little high intensity road or track running in recent months...Nice to be part of Bridges again, and pleased with the 2k split and the fact I was well under 50min, but have a lot of work to do, if I am to get some worthwhile progression going. For now I'm mostly just happy to get through a short road race ok... 1k splits last 8k; 4.52, 5.11, 5.20, 4.44, 5.02, 5.28, 4.55, 4.32. (first 2k 8.33 (4.16 pace))....