Week three was always going to be high mileage and less runs as I had the inaugural Cape to Cape 100 miler on Saturday .  ( https://www.cape2capeultra.com.au/ ) With this in mind I only ran two ‘time on feet’ ten kilometre runs on Monday and Thursday before the race itself Saturday , finishing Sunday morning.  The purist would shake their heads at the thought of running a 100 miler in a marathon block but my logic was it is early in the block and I have time to recover,  albeit as I type this post I think my logic my be flawed.

This gave me over 175 kilometres for the week which is more than I will run moving forward of course and I will be forced to take a down week as I haven’t run yet and it’s already Wednesday.  The legs are recovering well and I would hope to run ten kilometres tomorrow morning at Yelo and maybe try and find fifty to seventy  or so kilometres for the week.  The following week I had penciled in the Bibra Lake half marathon but will need to see how the legs recovery before I enter.

Right lets discuss the Cape to Cape Ultra, it started in a complex storm which means it was a bloody big storm, high winds, cool temperatures and even some hail later in the event.  I was saved by my thermals on Saturday evening  and the second day as the wind was freezing and without a thermal top I wouldn’t have finished.  Overall there was a 50% DNF rate which is unusually high and most of these would have been down to the inclement weather.

The event starts from one lighthouse, at Augusta, and finishes around a second lighthouse at Cape Naturaliste. The track itself is around 125 kilometres so Shaun Kaesler, the Ultra Series owner, ( https://www.ultraseries.com.au/ ) had to find another forty or so kilometres to reach the miler distance.  As it was due to permits not being accepted in time and river crossing that would become too dangerous due to the conditions I actually ran around 154 kilometres. I’m ok with this as for this type of event , in these conditions, you can never guarantee the course; it is ever changing. The team at Ultra Series did an incredible job getting all runners to the finish line , that were able to get there. This involved answering many phone calls for help from stranded runners faced with very dangerous river crossing at all times of the night.  I know at one point there was over fifteen runners who needed shuttling in cars as the river they were due to cross had become too dangerous to wade through.

The start was a example of what was to come with permits denied for a road crossing in Augusta town centre which meant we had to drive to the Augusta lighthouse and then run a six kilometre out and back to make up the distance.  The start itself was another Ultra Series classic with all the runners stopping after fifty or so metres with no idea which way to go. All this in the eye of a storm that raged all around us. In the end we went the right way but more luck than judgment, that’s why we love the Ultra Series , organised chaos.

There was more than enough aid stations for this event, compared to the Feral Pig ( https://feralpigultra.com.au/ ) where you need to run a marathon for the first aid station and then another thirty odd kilometres for aid station two !. The only issue with the first few aid stations was they were exposed to the weather so there was no hanging around for chit chat, it was too brutal. There was also no chance of putting up a gazebo, so there was little shelter. Later into the event things eased up a tad and we were blessed with gazebo’s and some quality food and sweet tea, the real reason we run ultra marathons.

As this was the inaugural event I had no idea was the track would be like, in the end it was inspiring with plenty of beach sections, which I love, and enough forest running and general trail running to keep me happy even with the weather conditions which actually made the whole experience better in my opinion. The strong tailwind on the exposed beaches was a massive bonus, if it had been in the opposite direction no one would have finished ! The only fly in my ointment was the amount of limestone which meant the balls and bottom of your feet took a right hammering. I use Altra Olympus trail shoes but may look at a more cushioned trail shoe for my next trail ultra, I’m hoping this will help. Post Delirious West 200 miler in April I had the same problem.

There is nearly thirty kilometres of sand and most of it very soft, not ideal for running in.  You were also totally exposed on the beach and luckily for us the very strong wind was a tailwind, a headwind would have made the whole event a whole different animal. I’m not saying the tail wind was all good though and a few times it was painful on the back of the legs as you were sandblasted.  For the most part though the tail wind was a big bonus and could help you scuttle along the beach a lot quicker than if there was no wind at all. It also added to the whole feel of the event, running through a storm, you need wind and lots of it. As soon as you got off the beach , for the most part,  you’d get some respite as you’d be shieled by the fauna.

The highlight of the beach running was meeting a couple of kite surfers who were getting ready to probably commit suicide, I’m assuming , by entering the water . The waves were huge and the wind was so strong, I was worried they’d disappear into the stratosphere never to be seen again.

Hydration wasn’t a problem and I survived using my two 500ml water bottles and refilling at the aid stations, taking on the tailwind available. ( https://www.tailwindnutrition.com.au/ ) Nutrition I could have done better and lost my appetite during the night culminating in me ending up on my hand and knees vomiting up a protein drink I tried at the Yellingup aid station. Apologies to the volunteers.  I’m putting this down to too many Gel’s with caffeine, upsetting my stomach. On the bright side, post puke,  I was able to eat again and made up for it instantly with a couple of Anzac biscuits and soup.

I ran with Andy, Glen and Matty virtually the whole event. Running with good mates makes the whole experience so much better,  suffering with friends is so much better than suffering alone. There’s also the added benefit of constant banter which makes distance and time disappear so quickly.  Over the twenty eight hours I reckon I used my shokz headphones for thirty minutes , if I was running alone I would have had my headphones on constantly. I’ve ran with these guys over many hundreds of kilometres the last few years and we still find sh*t to talk about, albeit sometimes the same sh*t .

So we finished in 28 hours and 23 minutes which was my target goal time , around 28 hours, pre-event but the course was seven kilometres short so really I would have been an hour or so over my predicted time. No worries, it was great fun running with the boys and I’ve done zero trail running , bar races, for the last eight months. In the end the fatigued legs could go no faster, even with fisiocrem and some serious pain killers onboard (don’t judge me) Moving forward I need to concentrate on road running now with the Perth marathon incoming in October and then hit the trails for a few weeks before the Feral Pig Miler in November and the 6 inch trail ultra in December. ( https://www.6inchtrailmarathon.com/ )

So that’s week three of Perth Marathon training, not your typical marathon build week but everyone’s different right ? Week four will be a down week straight into week five,  a taper week for the Bibra Lake half marathon where the goal is to go quicker than the HBF half I finished a few weeks ago.  A good indicator for a half time is around one hour twenty five minutes , which going by the double your half time and add ten minutes , gives you three hours for the full marathon. I’m certainly nowhere near that time at the moment but will aim for a sub ninety minutes, albeit a lot will depend in how the legs have recovered of course.

Two weeks post Bibra I have a 10k and then two weeks after that is a 5k. That will give me five good weeks to work on ‘proper‘ marathon training before another ultra in August, this one is a baby, only 65k, ( https://transcendtrails.com/ ) what could possibly go wrong?

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Big shout out to fisiocrem , this product is just incredible for tired and aching legs. I use it daily and have noticed a vast improvement in recovery.

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.

Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )

T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in.  It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong,  storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)

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This weekend I take on the inaugural Cape To Cape Ultra, the miler option. ( https://www.cape2capeultra.com.au/  ) There is a 50 mile option but unless you’re a vampire it’s probably best to avoid this one as you start at 6pm and its the shortest day of the year week, basically if you’re a reasonable runner , or a practicing vampire, you’ll run the whole race in the dark.

This will be week three of my sub3 Perth Marathon block and probably not what most coaches would approve but as I always maintain I’d rather do more races at a reasonable level compared to less races but faster.  For me the reason I run is to race otherwise surely we morph into joggers right, and nobody wants that ?  ( Joggers are the sort of people who strut about at traffic lights , like a cat on a hot tin roof, a real runner stands at the lights with a look of disgust on their face, frustrated their run has been interrupted, still, silent, ready. )

(The phrase “like a cat on a hot tin roof” is an idiom that describes someone who is restless, uneasy, or agitated. It is often used to convey a sense of nervousness and anxiety. The phrase originates from the image of a cat trying to escape the heat of a tin roof, constantly moving and unable to settle down; like  joggers ! ) 

The Gaia map is shown below ( https://www.gaiagps.com/ ) and I’ll use the app on my iphone to keep me ontrack albeit the trail is well marked I’m sure. With just about sixty runners for the miler I should be with company which makes getting lost easier, like all things in life company makes stressful situations less stressful.  For example imagine in a zombie apocalypse , you only need to run faster than the slowest runner in your group; if you’re alone all the zombies only have eyes for you.  I would imagine in such situations you’d seek out slower runners to join your survival tribe,  like sacrifices.  I digress.

The event kicks off from Augusta at 6am and will complete over 100 miles later at Bunker Bay, albeit the cape to cape track is about 125k long but Shaun Kaesler, the Ultra Series owner,  has found another thirty five kilometres by adding a loop towards the end of the race. It has that Feral Pig feeling about it. ( https://feralpigultra.com.au/ ) The track itself sounds incredible with beautiful untouched beaches, pristine national parks , single trails meandering (well it is a 100 miler) through untouched forests , to say I’m excited is a massive under statement.  The only fly in my ointment is the predicted weather for the event,  rain and plenty of it. Being a point to point I’m hoping any wind will be on my back (currently is a South Westerly, which would be a good thing?) not a head wind, a head wind would be challenging. It’ll also be cold but not enough to be a problem as long as we’re moving forward, probably a good temperature for a racing.

One of the best things about a miler is the opportunity to run though the night cocooned in the beam of your head torch. I use a Silva Exceed 4XT which is 2000 lumens, turning night into day. Albeit the latest Silva head torch has 3000 lumens which is apparently visible from the moon, the runner Infront of you actually gets sunburnt if they get too close ! Night running is a special time and you can either lose yourself with a podcast, music or ‘raw dog’ it and chill out with the night animals going about their business, and the zombies.

I sometimes struggle with a 100 miler as it’s the longest distance when it’s a race as such, I always find anything longer starts to become an adventure , and to me that’s a big difference. When you race an event you are mindful of time and position , an adventure it’s all about the journey and just finishing, time takes care of itself. The Feral Pig miler is the only other miler I race regularly and have only really nailed this event once in the three times I’ve finished.  Feral does have elevation and heat as other factors which can derail your race quickly, plus the midnight start.  I’m hoping the early morning kick off ,  lack of elevation, plus a cool temperature prediction for race day, will push me along to a reasonable finishing time, around twenty eight hours or quicker.  Albeit I hear there are seriously long sand/beach sections and lots or rock hopping which are not conducive to fast times of course.  As this is the inaugural running it will be interesting to see if the finishing times are slower or quicker than Feral ?

It will be so good to spend time with the Ultra Series reprobates as I’ve not seen a lot of them since Delirious West in April this year.  The running tribe is as important to me as the event itself, spending times with these legends is just so good  and remember the zombie clause, always find someone to run with who , when the ‘shit hits the fan‘, or the zombie’s are chasing you down, is slower than you.

Finally another shout out to Bix products which will be my go to for quality hydration and nutrition products during the event bar the aid stations and real food of course. ( https://www.bixvitamins.com/ )

Follow me on

or follow me on Instagram https://www.instagram.com/runbkrun/

Big shout out to fisiocrem , this product is just incredible for tired and aching legs. I use it daily and have noticed a vast improvement in recovery.

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.

Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )

T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in.  It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong,  storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)

Follow me on

or follow me on Instagram https://www.instagram.com/runbkrun/