Blistex Ultra Lip Balm SPF30+

Smells lemony this Blistex lip balm I got for myself. Will be using such an ultra lip balm this weekend up at Buller.. where UV index is either extreme or very high O_o

One thing for sure running here in oz, my lips are always dry. And last thing I want are getting them burnt too! Fingers crossed this extreme lip balm will solve all woes!

26Nov update: YES IT WORKS - BUY IT! took it up to the mountains & lips never once complained.. in fact, without applying it now & back at sea level - the lips are dry & uncomfortable. Looks like this will need to be part of my daily make-up accessory :)

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Countdown to Buller - Pace Planning

Buller here I cometh! can't think of a better way to visit Buller for the first time really. :)

Here's my rather amateur study of the slopes & pace planning.. (never been to Buller so won't really know how accurate my assessment of the terrains are - until Fri nite)

1.5k in total steeps?

steeps 2k in total? 

5 steeps around 1k in total?

So lets say for every steep - we give it 15min/km pace, we have around 4.5k of steeps
The rest we decrease speed by every 0.5min/km pace every 1/3 of distance
So 4.5k steeps, 16.5k normal

Steeps
Steeps 4.5k x 15min/km = 1hr 7 min 30 sec

Normal
Normal 16.5 divide into 3 zones = 5.5km per zone
First 5.5km - 6min/km = 33min
2nd 5.5km - 6:30min/km = 35min 45sec
3rd 5.5km - 7min/km = 38min 30sec
Total = 107min 15sec

Grand total = 1hr 47min 15sec + 1 hr 7min 30 sec = 2hr 54min 45 sec

So expected time is 2:50 to 3 hours

First check point 7k, you should expect 42-45min 
2nd check point 14k, you should expect 50-55min, total = 1hr 32min - 1hr 40min 
3rd check point 21k, you should expect 52:30 + 24:30 = 1hr 17min, total = 2 hr 49min - 2 hr 54min

First 7k, you should feel fresh still
2nd 7k, you should feel the strain
3rd 7k, you should be gritting your teeth

Makes sense?

The Ultra Dandenong Project - Sherbrooke & Olinda

I've been having wild plans & woke up one day thinking whether it's actually possible to plan an ultra route (50k?) around the dandenongs, and it has fuelled my process of discovery of this national park since.. so Dandenong is split into 5 zones: Sherbrooke, Olinda, Mount Evelyn, Doongalla, Fern Tree Gully.. as seen here:

So I was thinking - could it be possible to run, let's say, from Upper Ferntree Gully station, into FernTreeGully & find some path through to Doongalla, popping out perhaps Olinda & eventually back south towards Sherbrooke & complete an ultra distance & live to tell the tale. Or vice versa! It'd be one helluva feat that's for sure.

Sherbrooke

So I've been to the Dandenong twice to date - first trip was to Sherbrooke, covered only the north-western portion... here's my garmin track:

Map 1: Big portion of Sherbrooke still unexplored.. but in light of the Ultra LSD, the first part of the area I covered seem logical. To link up with Olinda we'll need to cut east into Sherbrooke Road. Most likely through Alfred Nichols Memorial Gardens & traverse along Sassafras Creek, link up with Perrins Creek + Howard Rd 

When I went it just rained the night before so it was nice soggy trails on the day, here are some pics to give you an idea how this particular section looks like.. pretty nice:

Ferns galore! This was along Hillclimb

This was in the Hackett Track zone, wider clearer trails.. pretty decent for runs.

Olinda

I made a separate trip to Olinda - took a bus from Upper Ferntree Gully & started the exploration from Olinda town itself. I walked towards the National Rhododendron Garden & then south towards R J Hamer Forest Arboretum. Coming from Olinda, you have to walk through either one to get to Dandenong National Park (Olinda Region).

Map 2 : from Map 1's description, you can see at the bottom of this map Perrins Creek & Howard Rd... and see how it links up with the Arboretum. That's the next adventure I guess.. to explore whether it's possible to link these two regions up via this route. 

National Rhododendrum Gardens - beautiful place to bring your mom!

There was a sign 'Scenic outlook' at the start of Chalet Rd - they weren't kidding! :)

Well - I sat here for a good 15mins admiring the view. Pictures don't do justice to sceneris as we all know.

Happy me & unmarked trail leading down towards Mathias Rd.

Flowers all stretched out for a bit of sun.. :) 

This was the furthest east I went - the track is Board Track that fences up the forest region surrounding Silvan Reservoir - now I know it's not accessible (my mission was to try to reach the reservoir, now I know it's not possible via this route!). If I persevered along Silvan Rd, I would've reached the reservoir eventually but I wasn't prepared to go that far this trip.

A blue-tongue lizard (a big one too!) sunbathing along Mathias Rd.. 

Knackered. Back waiting for the train at Upper Ferntree Gully station. 

Well basically what I've found out so far:

1) The major busy roads are Mt Dandenong Tourist Rd & Monbulk Rd (ie. can't run/hike these)
2) If I want bus service as back-up plan then it needs to be along these 2 main roads
3) Scenic spots (to date) - One Tree Hill Junction with Mt Dandy Tourist Rd, Monument Trek, Chalet Rd
4) Silvan Rd is a long gravel downhill - hard on the knees - avoid
5) Most like Sherbrooke-Olinda route will be this:

Map 3: 23km in total, good elevation challenge, 3 scenic spots - One Tree Hill Rd junction, Chalet Rd, Silvan Reservoir, brings us back towards main road where I can catch a bus back towards train station. I think this would be a good Part 1 of the Ultra Dandenong Project! 

Next, will need to find out:

1) Whether can link up Sherbrooke Rd & Chalet Rd via intended route as per Map 3
2) Best forest scenic route from RJ Hamer towards Silvan Reservoir
3) Mt Evelyn, Doongalla & Ferntree Gully regions

Stay tuned folks!

Team Salomon Australia 2012

Just thought I share some info on Australia's best ultra-trail runners. And imagine there are thousands more elite trail ultra-marathoners in Oz.. it's enviable what they've achieved. But lets not forget the sacrifices involved in being the best. Best thought to take away from all these is that - run your trail for yourself.

Read up, they share some info on some of the most beautiful trails you can run in Oz.

http://www.trailrunmag.com/wp-content/uploads/2012/03/PRESS-BOOK-SALOMON-TEAM-AUS-2012-_march_.pdf

ANDREW VIZE

VITALS
DATE OF BIRTH: 1/5/1981
HEIGHT: 180cm
WEIGHT: 72kg
RESIDENCE: Sydney/NSW
WEB: www.ultra168.com
TWITTER: @vizeandrew


MICK DONGES
VITALS
DATE OF BIRTH: 9/5/1983
HEIGHT: 180cm
WEIGHT: 69kg
RESIDENCE: BLUE MOUNTAINS, NSW
WEB: mickdonges.blogspot.com.au
TWITTER: @MickDonges


MARGARETHA “GRETEL” FORTMANN
VITALS
DATE OF BIRTH : 5/6/1984
HEIGHT: 173cm
WEIGHT: 63kg
RESIDENCE: SYDNEY & TASMANIA
WEB: margarethafortmann.blogspot.com.au


MATT COOPER
VITALS
DATE OF BIRTH: 30/7/1980
HEIGHT: 172cm
WEIGHT: 71kg
RESIDENCE: Pheasants Nest, NSW

Nutritional Tips Before Race

These info actually came in the Mirabella Mt Buller Fun Run registration confirmation email.. pretty good info/knowledge/tips by PowerBar on how to do it right.. runners read up!

Top Nutritional Tips

a) Carbohydrates need to be stored over time and not just the 24hours before the race! Make sure you are consuming sufficient carbohydrates (approximately kg x7-8g per day) for storage in the two week buildup to race day.

b) 36-48 hours prior to the race consume between 10-12g of carbohydrate per kg body weight (per 24hrs) to top up carbohydrates stores.

c) 2-4 hours prior to your race consume between 1-4g of carbohydrate per kg body weight.

d) Sip on between 400-600ml water or PowerBar Endurance Fuel for 1-2 hours before your start time.

Top Supplement Tips

a) Start the race fully hydrated.  Sip 1L of Endurance Fuel throughout the day prior to your race.

b) If you are traveling a long distance before the race and leaving a large gap between breakfast and the start time have a PowerBar Performance Bar approximately 1hr before you start to top up energy needs.

c) If you have been training with caffeinated products.  Cut caffeine out of your diet completely for two weeks prior to race day to encourage your body to get as much out of the stimulate as possible.

d) Make sure you have studied the course and identified where the PowerBar supplement stations are.

Final Preps

Timings: Night before
Example meal: 
High carbohydrate meal - Pasta with tomato based sauce with vegetables (low fat meat optional)
Fluid:
Water and electrolytes
Endurance Fuel - X2 scoops with water (1L).  Sip from approx. 2pm onwards

Timings: Morning of the race (1-4hrs before)
Example meal: 
High carbohydrate meal - Rolled oats made up with ½ water and ½ milk. Topped with sliced banana and a teaspoon of honey.
Fluid:
Endurance Fuel - X1 scoop with water (500-600ml).  Sip during run.

Timings: Lead up to race (60-90min before)
Example meal: 
PowerBar Performance Bar - Consume on the journal to the event (if a large gap between breakfast and start time >90min)
Fluid:
Endurance Fuel - Sip between 400-600ml 1-2hrs before your race.  TIP: Stop drinking 45min before start time to avoid starting race with full bladder

Mirabella Mt Buller Fun Run - 21k

Nothing fun about the elevation profile that's for sure! yet to work out the right pace for this lil run..

Here are some useful events info that weren't provided from the events pages (if you were curious like me) & I think it's pretty decent for $60 entry fee:

Your entry fee provides:

• Race entry
• Transport from the top of the mountain to the 21 km or 10 km starting line
• Drink stations every 3 kilometres (3km, 6km, 9km, 12km & 18km) with water & electrolites supplied by Musashi & Powerbar
• Gels provided at drink stations also supplied by Musashi & Powerbar
• First Aid (at each drink station) along with a first response vehicle hired for the day
• Support wagon for people unable to complete the event
• Complimentary Race pack
• Finishers Medal
• Timed race result
• Entry to post race festivities
• Prizes for top 3 participants in both events including – Accommodation vouchers, vouchers at Shop Ate Café and Store, elite sports apparel from Katira http://www.facebook.com/katirasports, to name a few

I'm just impressed with drink/aid stations every 3k.. that's def reassuring for runners if you ask me!

Staying sub-70kg

Once upon a time it was normal for me to be 77-78kg. In fact I was at that weight for many many years. It then was a gargantuan effort to bring that down to 74kg to try to 'look good' for my wedding just last year. Very shortly after it was back to 76kg and without a change in lifestyle it was really expected.

Now I am sub 70kg around 68.5 to 69kg for many weeks now, I really do hope I can stay this weight going forward. Around tmbt time I was around 72-73kg and all the long runs I'm doing now at quite regular basis are burning up fats like crazy.

I believe thats simply it. More long runs on more regular basis and if u have that as ur fat burner routine, u can eat almost anything n not worry too much. Engaging the biggest muscle groups ie. Ur thighs in exercise is def the fastest way.

Let's hope i get to stay in this shape for many more years, I never tot it'd be possible but I feel good I can keep it sub-70. I know how to do it anyway. Challenge is whether I can sustain this routine going forward. One downside is that all my clothes n jeans look baggy now!

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