Sixfoot 2009

Ok sports fans, my apologies for the delay in posting. Being only my 4th post for the year, I need to pull my sox up. Sixfoot this year was far from an impressive result, so I needed to make sure I analyzed my mistakes and learn my lessons.

The taper

A shorter than normal taper for me being only two weeks. It also had the complication of the option of racing in a local port macquarie triathlon (500/18/5) with Miners. As I hadn't swum or cycled at all since November, I did 1 600m swim (to ensure I wouldn't drown) and a short cycle to make sure the bike still worked. Other than this I only did 1 run.

The triathlon was an absolutely great morning. It was a handicap race whereby the slower guys got a head start on the faster guys. Unfortunately Miners didn't believe me that I had swam/cycled in 4 months and was given a tough handicap. The swim was in the canal. I knew I was in poor form and just took it easy, waving to the family as I swam by. Came out in 12:30. Bugger. thought I was going faster than that. Onto the cycle. The first two k's were great and I was flying. Then the lactic hit me and I started crawling. Good to have a blast on the nice flat roads in the tri bars. Was happy in the end to average 30k's/hour. Onto the run. The legs were like concrete blocks. Finished in apx 20:30 for the 5k, so was happy with that. The morning really showed me what a great sport triathlon could be. Really relaxed morning in a great community atmosphere. Everyone hung around for the presentation, lots of juniors etc. It is a shame it isn't quite like that in Sydney, but I will have a look at Warringah tri club next season.



The week before sixfoot was spent lazing around our rented holiday house in Lake Cathie. One evening, Mrs Hamburglar and I experienced the wonderful hospitality of miners and family - beautiful family and beautiful roast as well. I felt quite stiff for a few days, especially from the swim and being in the tri bars on the bike. Being in taper, I felt no compulsion to get out for a run and only went for one short run the whole week.

Looking back after a poor race, I am so annoyed at myself for such a laid back taper. Yeah I decided to do a triathlon, which was probably not ideal, however only running twice in two weeks, even when your tapering is stupid. Too many beers as well. I just don't know what I was thinking. You train so hard, just to be sloppy with the simple things.

The Race

Caty, Rachael and I headed straight from Port to Katoomba on Friday afternoon, got our race numbers and grabbed an early dinner. We hit the sack early and had a great night sleep.

Pre race at sixfoot always has a great atmosphere and I was surprised I wasn't nervous at all. The plan this year was to push it a little to the river, take it easy to Pluvio and bring it home. Headed down Nellies with Nando and Spud with the Gnome just ahead reaching the sign in 14 minutes. Took off down the road and let Nando and Spud go. Still had Gnome in sight. I knew he would run well, so tried to stick with him but off he went as well. I was feeling really good, however the HR was surprisingly high at over 170. I stupidly ignored this fact and kept pushing on crossed Megalong Rd in 0:44. I was also really thirsty. I took a cup at every aid station and always felt like I could have done with two.

I kept pushing the pace a little and enjoyed some free running down to the river. At times there was no one in front or behind me. I heard someone shout out down the valley only to find out it was brick bringing his guts up. Poor guy. Went past the swing bridge in 1:19 and crossed the cox's right on the target (well 2 secs slower) of 1:25. I grabbed a banana, and as I did The Author came by as did Tall Geoff. They both ran with me for a while before getting in front of me by running some of the easier sections. The plan was to take it easy up Mini however my heart rate was still high. Soon Terry caught up to me which was a big surprise. He just doing his own thing and building into the race. We ran through the cattleyards together in 1:52. It was interesting that the two winners in the beer bet were behind me till Mini. Amjan, who also did well in the beer bet, also came up from behind and surged ahead. She asked if I was taking it easy today? Feeling a little deflated, I replied that I was racing... As she also took off toward the summit, I had the first feeling that today was not going to be my day.

I hit the top of Mini Mini in 2:05 and started running to Alum. I was moving well here, but the legs were feeling a little tired. Not too bad, but worse than what I knew they should be feeling. Up Pluvio and people started passing me regularly and so it would remian for the rest of the day. Buzzlightyear roared past and then Miss Z. I still was hopeful that as I reached the summit, the tiring legs would come to life and I could bound down the black range.

I reached Pluvio in 2:56 which was >1:30 from Cox's and it wasn't like I was taking it easy. Anyway, I told myself to HTFU and lets go. But there was no go. Things went from bad to worse along black range and I did alot of walking and when I wasn't it was a trudge. I started to feel like I did in the back half of B2H. How could this be happening, I thought to myself. I tried gels, I tried coke but nothing was working. I reached deviation in just on 4:00 hours and drank and drank. I couldn't believe I was drinking so much in a race.

And on it went. I decided to not give up and do the best I could regardless. But it got worse. I got stitches, I got a sore ITB, just as I did in the final stages of B2H. I cursed myself as I remembered promising myself to do more core strength work.

The isn't really much else to say. I got to caves road in 4:28 and finished in 5:25. Really hard last hour. Going down the final hill was agony on the knee and quads. I was totally spent. I crossed the line and Tiger Angel gave me a hug. I think I nearly knocked her over as I leaned on her. I was spent. Completely empty, perplexed and very disappointed. I was not expecting that result at all.

Really enjoyed a few beers afterwards and hearing all the stories. Really happy for TallGeoff who had a great race. After a good 3-4 beers I realised that I hadn't gone to the loo since early that morning. I had consumed litres of gatorade and water as well as lots of beers. Me thinks I was a little dehydrated at he start line.

Caty had a tough race and finished in 6.5 hours, but it was just good to have her back after a couple of years out. Woo hoo.

The Spilts

Nellies - 0:14
Megalong - 0:44
Pinnacle Hill - 0:54
Swing bridge - 1:19
Cox's - 1:25
Cattle yards - 1:52
Mini Mini - 2:05
3rd Alum Creek crossing - 2:19
Little River turnoff - 2:40
Pluvio - 2:56
2nd Aid station (in 400m) on black range - 3:39
Deviation - 4:00
Caves Rd - 4:28
Binda Cabins - 4:50
Top of Hill - 5:05
Jenolan Caves - 5:24:58

The Post-Mortem

I was completely perplexed as to why I had gone so bad, when I was really confident of a good result. I mulled it over for a few days and I believe it was a number of small things contributing together.

Firstly, it was a terrible taper. Yes I decided to do a triathlon which wasn't the smartest thing to do. I also just completely bludged and did no running. Rather than tapering I just stopped.

Secondly, whilst I wouldn't say I was dehydrated, I was far from the opposite. Too many beers in the holiday lead up and not enough water.

Thirdly, I got cught up in the beer bet hype and chose a bad race plan. I completely forgot all the great advice I got two years ago. Cruise to the Cox's and take it easy to Pluvio. TallGeoff and Terry prove the fact. I stuck to my guns and kept pushing it even when the HR was high.

Fourthly, I am heavier than I have been since I started running. 74.5kg. Should be 72 and ideally sub 70 for PNG status. I have been slack with the food/beverage intake. Can't afford to carry a few extra kg on a 5 hour run!

And lastly the training, it was a good lead up, but not a great one. I struggled to recover from B2H and simply did not get enough k's in the legs. You can't bluff your way through the sixfoot track on mediocre training.

In the end, the above is all pretty simply stuff and I just simply thought that "she'll be right". Should have know better. Very frustrating and a little embarrassing.

So what now?

So the upshot of this is that I am more motivated than ever. Having a bad race does have some positives. After a few days rest, I got straight back into it and have done a total of 184 in the three weeks (38, 80 and 66) with a faster session or two each week. The form is pretty good. Corporate cup the other day was a sub 24 and todays long run (24k in 1:58) was a big confidence builder. I have my eyes on Cities marathon in late July, however we will se how the next month goes.