In 2015 I won the overall Womens title for The Great Barrier Reef 74km Ultra-run. I was 3rd overall, less than 30min behind the leading male, and only 20sec behind 2nd place overall. What, Why and How did it Happen?
By APA Titled Sports Physio & GCPSH Principle Sports Physio Britt Caling
This festival is held in the beautiful location of Port Douglas, Qld includes a number of events from a 2.5km dash, to a marathon, and also the 74km Ultra-run.
I had decided in 2015 I needed a challenge to help make my 40th Birthday become ingrained in my memory- and who needs a party when you can go and run 74km instead! So off I pottered with my family to Port Douglas at the start of November for a holiday and a run experience.
The 74km run seemed like a great option for an event due to its location and the mix of running involved: starting at 4am with head torches, the first 4.5km was run along the hard-packed and iconic 4-mile beach. Being dark in Port Douglas until after 5.30am meant the beach run and next 7.5km along paths/roads of the resort township was all run in the dark and time seemed to pass really quickly, so before I knew it I had reached the only real climb of the event- the notorious “Bump Track”. The Bump Track is an ascent of 360m over 2.2km so it is similar to the numbinbah side of Polly’s on the Gold Coast but far shorter and easier underfoot, and after this initial steep section it continues undulating upwards for another 4km.
The run challenge continued through rainforest on very runnable fireroads until around the 36km point when it became singletrack-type running in dense rainforest. There were a couple of creek crossings helping to make the location and scenery just superb.
The Ultra run returns in a big loop to the top of the Bump track and then descends and returns the same way home, except this time along 4-mile Beach I had the opportunity to appreciate the scenery and location during t
he light.
With the technical trail running and steep hills I am used to training on around the Gold Coast this run really was easy underfoot. The possible heat/humidity of the event had been a concern during my training preparation but for the week holiday in Port Douglas pre-event, I realised the humidity wasn’t anywhere near as bad as expected. On race day it started sprinkling rain as we were walking to the start line, and the rain continued in patches for the whole day, which made the conditions for all events of the festival easily tolerable for 2015.
Leading into the event I had completed a Run VO2max Exercise test at our Gold Coast Physio & Sports Health clinic to provide me with training and race pacing, so I had some idea on the running speed I could handle, but over a 74km event many things can happen that can cause you to lose time pretty quickly. For long events, I always focus on what I call the “3 F’s”: Food, Fluid and Footcare. Food and Fluid should be self-explanatory and in the past I have used Sports Dietitians to help guide me on different food and electrolyte options, but Footcare refers to taking care of your feet so they can cover the distance. Foot pain, including blisters or painful toes, can stop you in your tracks. My strategies for this involve wearing shoes ½ size bigger than normal for the long events, and you need to make sure your shoes are suitable for the terrain and length of time running. Socks are also very important and must have been trialled in long runs prior to race day (I use wool toe-socks), plus I tape all my toes with physio tape and I recommend having blister patches in your race pack and using them as soon as a rub spot is felt (and not leaving the rub until it is painful).
My background prior to trail running was Adventure Racing, of which I have completed a number of 48hr events. With this experience behind me and knowing I had been thorough in my preparation in both my training and with a weekly Physio or Massage appointment for maintenance at Gold Coast Physio & Sports Health clinic, I knew if I could get the “3 F’s” right on race day, and use my Exercise Test pacing strategy, then my brain would get me through the end stages of the run and I would go alright.
On race day I surpassed all my expectations, winning the womens event in a time of 7hr 44min (6:16min per km) and finishing 3rd overall (20sec behind the 2nd placed male). Rob Clarke made it a Gold Coaster double by winning the mens in 7hr 23min.
Overall, the event was well-organised and the course was not only scenic and beautiful, but it provides a nice variety in running to keep you stimulated. For anyone wanting a challenge more than 50km, but thinking 100km sounds daunting, then this event is very achievable with the right preparation and I would highly recommend a holiday with just a small run thrown in!
Happy Run Training,
Britt Caling
Sports Physio