Date: 12.03.22
Start Time: 0730
Distance: 10.5 km or 5 km
Location: Enoggera Reservoir
Meet up Point: Gap park and ride
What to Bring: Capacity to carry enough water for the trail (Minimum two litres,) trail shoes and socks. Smile and a sense of humour. There is a swimming area 500m from the finish point to cool down the muscles after the run.
10.5 km
https://www.alltrails.com/explore/map/vrtp-1-trg-10km-ad185a3?u=m
6 km
https://www.alltrails.com/explore/map/veteran-s-trails-6km-trg-run-d9d4f49?u=m
Date: 19.02.22
Start Time: 0730
Distance: 10.6 km or 5 km
Location: Ewen Maddock Dam
Meet up Point: Camp Koongamoon Envirionment and Rec Centre Access
What to Bring: Capacity to carry enough water for the trail (Minimum two litres,) trail shoes and socks. Smile and a sense of humour. There is a swimming area on the other side of the dam to cool down after the run.
Veteran's Trails Ewen Maddock Dam Ferny Forest Loop
Veteran's Trails Ewen Maddock Dam 5km Loop
by HANNY ALLSTON (www.hannyallston.com.au)
Thank you so much for downloading my Step Into Trail Running Training Planner.
The focus of this training planner is to help individuals who are new to trail running to step into the unknown – to experience the thrill of using trail running to explore yourself, your backyard and then places further afield. This trail running training planner can assist athletes with limited running experience to be wilder, play wilder and perform wilder – to take a 6-month period to grow into their chosen goal up to 30km in distance or 4-hours in duration. However, I cannot emphasise strongly enough that this training plan is a guide. I hope that you see it as an opportunity to learn the skills of preparing for trail running goals whilst incorporating exercise into a lifestyle. Therefore, I believe it is absolutely essential for you to use this training planner in combination with the extensive knowledge located in my Trail Running Guidebook. This Guidebook explains in detail the theories behind my training resources, and provides insights on a wide range of important topics such as recovery, common injuries, nutrition & hydration,
and psychology. All of these topics will be imperative to understand prior to your end goal, whether this is a race or your own wild adventure.
I have learnt from my own elite running career and over a decade of coaching endurance runners, that in order to thrive in your chosen goal it is essential that you are willing to sit firmly in the driver’s seat; to listen to your body and fully respect the demands of your personal lifestyle. I call this – being wilder. It is essential to ask yourself the question, ‘Who am I when I am not running?’ If you are struggling to answer this question then there is a strong risk that your running goals will feel unsustainable over the longer term. I can help you to elicit your goals via my Peak Performance Coaching.
Next, it is critical that this goal is fun! Make sure that you incorporate the activities, locations, trails and friendships that you love. I dare you to – play wilder, and to do so unapologetically. Only then will you feel ready to - perform wilder.
As you will see in this training planner, there are plenty of opportunities to select carefully from a breadth of sessions on offer. This is to ensure that you do not place too many stresses on your body thereby risking injury, illness and disengagement from the goal. Feel free to modify any sessions to ensure that you are getting the rest and recuperation that you require to maintain your enjoyment in the goal and your physical health. After all, we are all unique human beings with different recovery capacities… our bodies are certainly not machines!
Finally, the success in this journey is in how much you lean in to the experience as a whole and the ‘self’ you build along the way. How much you thrive and feel yourself growing throughout this 6-month period is a much better measures of success than the end result. I hope that you finish this journey with toes tingling and asking yourself, ‘what next?’
You are about to start on a successful journey that can lead you into a long-term lifestyle incorporating trail running, health, happiness and wilder adventures.
I am excited! Are you?
Sincerely,
HANNY ALLSTON
GET STARTED IN TRAIL RUNNING - SUGGESTED EQUIPMENT
I founded Find Your Feet’s retail stores in 2014, striving to provide high quality and
ethically made products for all your wild adventures. Find Your Feet now have a
comprehensive range of trail running equipment as well as a team who also love to
help you to play wilder. Therefore, I strongly recommend you visit their website and
reach out if you need any further assistance- www.findyourfeet.com.au
*** DON’T FORGET YOUR FIND YOUR FEET 20% DISCOUNT CODE – TrainWilder ***
TRAINING IDEAS
Use this guide to help you to personalise your training planner. Feel free to substitute any of the training sessions outlined in this program with your own activities. For example, if I have suggested jogging on an Easy Day, you may like to swap this for swimming if this is something that you really enjoy? For more detailed information on this concept, please refer to my Trail Running Guidebook. You may also need to arrange an additional Peak Performance Consultation with me.
The information above all comes from Hanny Alliston's "STEP INTO RUNNING" Training Plan. The information below comes from Hanny Alliston's "POINT TO PINNACLE" Training Plan. We have suggested this training plan as it has a shorter period of preparation (12 weeks as opposed to 24 weeks) and we are confident that anyone that can follow the training plan or a plan which is similar will be in great condition to complete the K’Gari trail in the time we have allocated. Please take the time to investigate Hanny's website as you will find plans and information that will assist you in tackling any trail that you find interests you in the future!!
https://www.hannyallston.com.au/
Copyright: Hanny Allston
Veteran's Trails would like to take this time to offer our sincere thanks to Hanny and Graeme for allowing us to place Hanny's Training Plans on our website to provide guidance to our members and to any who are on our site thinking about taking to the trails.
SPORTS DIETITIANS AUSTRALIA Fact Sheet
ABOUT ULTRA-DISTANCE RUNNING
For many, the traditional marathon is no longer considered the ultimate endurance running event! Ultra running has emerged as a popular way for runners to challenge their body and mind.
Ultra running refers to distances beyond the 42.2km distance of a standard marathon. A range of ultra events
are held around the globe, with distances of 50km, 100km, 50mile (80.5km) and 100mile (160.9km) common. Ultra running events take different formats, from repeated shorter laps or circuits on relatively flat tracks, to rugged cross-country trails. Often events are run from ‘point to point’. Ultra events can also involve obstacles and rogaining. Events can be run within one day or over several days.
Many people choose to do ultra running events as a personal goal and challenge, while others are highly competitive, with international racing and World Championship races for a range of distances. Ultra running requires many hours and significant effort to train for events of such a long distance. Many ultra events are held on challenging cross-county trails, which means some training sessions are ideally held in the hills. Significant travel to appropriate training areas may therefore be required. Considering the length of the events, the volume of training is also high and this can
have a significant impact on nutrition requirements.
Conditions for ultra running can be very different to the local environment and not all events are conducted at sea level! Considerations such as altitude, heat and humidity are important and may also determine training practices and nutrition needs. Ultra running requires dedication, commitment, determination and good aerobic capacity. A good sense of direction is also handy!
TRAINING DIET
Individual requirements will be determined by training load, type of sessions and training goals, specific individual needs, environment, body composition goals, health and adjustment for growth in younger runners. The best training diet will depend on the type of trail runner and target events. Some people might throw in a trail run as part of an overall mixed week of exercise, while others may be more serious competitors working towards specific races. Either way, there are some common principles when it comes to nutrition for training:
• Fuel – appropriate type, amount and timing of muscle fuel (predominantly carbohydrate but also fat at lower intensities) important for training.
• Repair – protein is important to repair muscles between runs and for healthy mitochondria (the powerhouse of exercising muscle cells).
• Energy and health – a range of nutrients including vitamins and minerals, antioxidants, fats and fibre help our bodies to work at their best. A range of fruit, vegetables, nuts, seeds and healthy fats are an important part of a great base diet.
Many ultrarunners tend towards a higher carbohydrate intake due to high fuel needs. There has been recent publicity about using a low-carb, high-fat (LCHF) diet to fuel ultra running, with the goal of enhancing fat as a fuel rather than relying on continual topping up of carbohydrate during training and events. Ultra running is potentially one pursuit
that could suit a LCHF approach for some, as events can be completed at a lower intensity than marathon distance,
allowing fat to be recruited as fuel. At higher intensities our body relies on carbohydrate to fuel performance, so if you
need bursts of speed carbohydrate is critical. If you are considering this, discuss with an Accredited Sports Dietitian.
FLUID NEEDS
It is important to start your run hydrated. This requires regular fluid intake throughout the day leading up to training or competition. Having a drink with all meals and snacks is a good start.
It’s also important to replace fluid losses during and after training. Individual fluid losses will vary depending on individual sweat rate, which is partly genetic but also determined by environmental factors. Hot or humid weather can lead to high body fluid losses. Hydration needs depend on the event, environment and practicality. Rather than relying on perceived sweat rate or thirst to determine fluid needs, a useful way to estimate fluid losses is to measure weight before and after a run. It is a good idea to do this in different training environments over time. This allows a better understanding of individual sweat losses and helps to plan fluids for training or races.
EATING BEFORE COMPETITION
Each runner will differ in their preferred food and fluids in the lead up to a race. For some events, carbohydrate loading may be relevant. There are a number of ways that this can be achieved, and it is important to discuss these needs with an Accredited Sports Dietitian for best results.
Many ultra runners prefer to increase carbohydrate in the day or days prior to an event, then keep their race-day breakfast to something light and quickly digested. If running pace is likely to be lower for longer distances, a bigger breakfast may be tolerated. The pre-race/event meal should focus on carbohydrate. Small amounts of protein can help to prevent hunger. Avoidance of excess fat and fibre can help with gut comfort.
Individual preference and tolerance will influence pre-race food and fluid intake, however, some ideas for suitable pre-run breakfasts include:
• Light style cereal or oats/porridge with fruit
• Toast with vegemite + piece of fruit
• Toasted sandwich
• Pasta or rice dish
• Rice cakes with peanut butter + banana
If solids don’t sit well before a race, or runners are very nervous, a liquid source of protein and carbohydrate such
as a fruit smoothie can be a good option.
EATING AND DRINKING DURING COMPETITION
Fuel requirements and preferences will differ between individuals. Due to the duration of ultra running events, it’s essential to consider fueling strategies - fuel needs will depend on level of ability and running pace. For longer, slower races there will be more opportunity to consume solid foods, however the faster the pace, the more likely quick and easy fuel sources will be preferred.
Hydration is important, as well as electrolyte replacement if you are running in hot and humid conditions or over a
prolonged period of time. It is important to check where the aid stations are along the course and what will be available at each. This will help you plan what nutrition can be obtained on course and what must be carried by the runner.
The key is to work out what works best for each individual. Although it is challenging to replicate race-day circumstances (as they change from race-to-race), using training runs is a good time to practise event day nutrition
to determine what sits well and fuels the body well.
RECOVERY
Recovery meals and snacks should contain carbohydrate (fuel), some protein (for muscle repair and development) and plenty of fluids and electrolytes to replace sweat losses. A recovery meal or snack should be consumed soon after exercise, remembering that recovery nutrition extends well beyond the initial hours after the run. Fluids (mainly water)
should also be consumed, based on estimated losses.
Some recovery food suggestions include:
• Wrap with chicken, cheese and salad
• Milkshake or flavoured milk
• Chicken stir-fry with rice or noodles
• Homemade pizzas with cheese & veggies
OTHER NUTRITION TIPS
• Be organised Runners should have snacks ready to go as it can be difficult to rely on the course/ event to provide appropriate choices.
• Eat by the clock Set a timer during races to remind you to eat and drink when your appetite is likely to be poor and you may not feel like food.
• Practise! Trial, trial, and trial again to work out the best foods and fluids for you. The difference a wellplanned nutrition strategy can make could be the difference between finishing, setting a PB or not finishing and having a disastrous race!
An Accredited Sports Dietitian can help you develop a plan for optimal event day performance.
Working with an Accredited Sports Dietitian will ensure you find the best nutrition strategies
to meet your needs. Go to https:/ / www.sportsdietitians.com.au to find one near you.
www.sportsdietitions.com.au
Date: Saturday 29.01.22
Start Time: 0730
Distance: 11.53 km
Location: Springbrook National Park
Meet up Point: Numinbah Valley School of Arts
What to Bring: Capacity to carry enough water for the trail (Minimum two litres,) trail shoes and socks. Smile and a sense of humour (There will be a high probability of water in the creeks which we will cross on several occasions.) UPDATE: CREW LENGTH SOCKS & BUSHMANS OR SIMILAR
On completion of the training run there is the Numbinbah Valley Fudge Cafe approx. 50m from the starting point. Additionally, the Purling Brook Falls are an 18-minute drive which are highly recommended.
https://www.alltrails.com/explore/map/veterans-trails-waterfall-creek-circuit-b0c2b4c?u=m
Should runners stretch?
By Rene Schoeman
15 December 2021
Can stretching help performance, injury risk or muscle soreness. Most of the information is from recent research from Baxter et al. (2017) which is an overview of this complex topic.
Some points:
The take home message for me is:
To Ice Or Not To Ice An Injury?
Written by Zenia Wood
Ice is an extremely hot (or rather, cool) topic in sports medicine and acute injury rehab, and for good reason. The way we treat injuries is continually changing based on the most up to date research. Due to this, it’s no wonder there is confusion around whether ice is good, bad or indifferent for injuries.
When someone rolls their ankle, most of us instinctively grab an ice pack. When we see professional athletes get injured, they’re wrapped in ice before they’ve even made it off the field. Ice appears to be an ingrained part of the acute injury management process, but does this align with the latest research?
The earliest documentation of ice as part of the acute injury management protocol dates to 1978 when the term RICE (Rest, Ice, Compression, Elevation) was coined by Dr Gabe Mirkin (1). His intention behind using ice was to minimise the inflammatory response in an attempt to accelerate healing. This initial protocol became deeply rooted in our culture and for 20 years we were ‘RICE-ing’ injuries before P was included for protection (PRICE). 14 years later, POLICE (Protection, Optimal Loading, Ice, Compression, Elevation) replaced PRICE (2).
The reason for the changes?
Research has since identified that ‘Optimal Loading’ (OL) aids recovery through cell regeneration induced by light mechanical loading in the early stages. Subsequently, Rest (R) or a lack of movement is detrimental to recovery (3).
But what about ice?
There is certainly a consensus throughout the literature that ice acts as a great analgesic (pain numbing agent) by cooling the skin’s temperature. However, the impact on underlying muscles is non-existent, as muscle temperature remains unchanged from topical ice application. What we are much less certain of now then we were in 1978, is its healing properties. Anecdotally (and likely due to the analgesic effect) most people report ice makes injuries “feel better”, at least in the short-term. But what impact does immediately icing an injury have in the mid to long-term?
In 2014, Dr Mirkin acknowledged changes in the research and, as any evidence-based scientist would, retracted ice from his initial protocol. He stated that coaches had been using his “’RICE ‘guideline for decades, but now it appeared that both ice and complete rest may in fact delay healing, instead of helping” (3).
What Dr Mirkin is referring to is the necessary benefits of the inflammation process. When we injure ourselves, our body sends signals out to our inflammatory cells (macrophages) which release the hormone Insulin-like Growth Factor (IGF-1). These cells initiate healing by killing off damaged tissue. Although when ice is applied, we may be preventing the body’s natural release of IGF-1 and therefore delaying the initiation of the healing process (3).
Ice was finally revoked in 2019 from the injury management process with the latest and most comprehensive acronym: PEACE & LOVE (Protection, Elevation, Avoid Anti-Inflammatory Drugs, Compression, Education & Load, Optimism, Vascularisation and Exercise) (4).
With all this new-found evidence on the negatives of icing injuries, it begs the question:
‘If ice delays healing, even if it can temporarily numb pain, should we still be using it?’
Probably not.
I will however caveat this with one thing. While some inflammation may be warranted for recovery, too much or prolonged oedema (swelling) is bad news. Excessive oedema applies unwanted pressure on the tissues, restricts movement, can increase pain, and decreases muscle function (5).
This is often seen in severe joint sprains (such as ankle sprains) where swelling is significant enough that range of movement is impeded. Another example is arthrogenic muscle inhibition of the quadriceps following ACL surgery.
In these circumstances ice may be a viable option, as the goal is not to necessarily prevent all swelling, but to limit the extent of it (6). In contrast, muscle tears often elicit less oedema and hence ice is likely not going to be of benefit in the early stages (or at all) during injury management.
So, for now, based on the current research, I’d keep ice in the freezer for the most part. As we currently understand it, ice is less important than we once thought. The exception to this rule would be when injuries are severe and in circumstances where swelling will likely be the limiting factor for recovery. In these cases, ice may be beneficial in the early stages only.
What then should be our primary focus?
Encouraging people to return to movement safely again, as soon as it is practical.
References
I served for a period of time in the Australian Army and I struggled with my mental health after leaving service. At one point in time whilst juggling work and family, I was seeing three psychologists and one psychiatrist. There was a common theme from this cohort, in order to look after others, I need to look after myself. The theme after that was not so clear cut, exercise, goals, community and mindfulness spilled out in my haze. I found enjoyment in trail running and it ticked all the boxes that I was learning about.
I was a Dog Handler in the Army and as such, would often run with my dogs on the back trails of the bases where I had served so it made sense that I should return to trails. I ran around my local areas on trails in the hinterland of the Gold Coast and really loved it. I obtained an entry in the Hong Kong 100 (HK100) and did a few trails in Vietnam and Thailand prior which were again amazing. The HK 100 was absolutely amazing and the scenery defied my thoughts of what Hong Kong was. I decided to do a trail run on K’Gari (formerly Fraser Island), from the west side of the island to the East side of the island. It was an extremely rewarding experience and I loved the views I got, images of fresh dingo prints in the sand next to my foot strikes stands out in my mind. The trail running worked for me, giving me focus and a reason to explore other beautiful locations.
My next thoughts were about, if it worked for me, it could work for others. Obviously not for everyone but surely it could help some, which is better than none at all!! So, I started out planning, I managed to get a few people interested in the idea and it began, 4 runners and two supporting vehicles with two support staff. Lots of lessons were learnt such as good as camping can be, it’s not as fun after finishing a 30 km trail run. Also, lots of change is needed for public showers and that rain can make camping difficult. The biggest lesson though was that of having the majestic lake McKenzie located two-thirds of the way in the run. Telling people to get out of the pristine water of the lake to finish the last 10 km almost ended in a riot! But get out they did, continued and finished at Eurong beach. It was an inspirational place to finish but of course, you can’t go for a swim.
Changes were made and we started the second trip, a new start point and a new finish point. Again, four runners and two support vehicles for the trail. After a geographically challenged start which saw us travelling past the support vehicles 30 minutes after we started and a little bit of bush bashing. Travelling past the numerous pristine lakes and through the rainforest around central station bought us to Lake McKenzie where everyone partook in a swim. The accommodations this time was an Airbnb, which really set the reminder of the weekend. The exploration of the North K’Gari the following day was also a great rendition for the weekend. The last amendments were made and confident that we were pretty close to a finished product, we upped to six runners and three support crews. The 30 km trail went like clockwork, the remainder of the weekend also was excellent. At the end of three trips to K’Gari, every participant, both runner and support crew were left with an experience that not only uplifted them but gave them a sense of renewed purpose that would follow them in their individual journeys. For the majority of the runners, they will be embarking to Bruny Island on Tasmania for the Bruny Island ultra. After this, we look to see them on the various training runs that we conduct in between the K’Gari trips or hopefully we can watch and support them through their own journeys of higher-level ultra-trails.
