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Trail to GPT 3 - The Course and Race Day Planning
446 Plays2 months ago
Welcome to Episode 3 or out 3-part mini series in partnership with SingleTrack Events and the Grampians Peaks 100!
This episode features last year's 2nd place female and all around trail superstar Cecilia Mattas to talk through the different sections of the course with host Sim Brick, including what to expect from the terrain, tips for aid stations, where you'll be traversing at night vs day, and Cecilia gives her personal experience of the course last year for everyone to learn from.
Cecilia and Sim then also chat through tips for the final stages of planning your race day, covering everything from drop bags to mental strategies. With only two weeks to go there is still plenty you can do to help yourself have the best day possible at GPT and tackle this beats of a challenge with full preparation and confidence!
Thanks for listening and if you're at the event make sure you come and say hi!
Cecilia: @ceciliamattas
Sim: @theflyingbrick_
SingleTrack Events: @singletrack_events
GPT100 Website: https://www.gpt100.com.au/
Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/hartzmann/clear-sky License code: JFCE3VLFTFTXGN1C
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Transcript
Introduction to Trail to GPT Series
00:00:25
Speaker
and welcome to episode three of our Trail to GPT series in partnership with Singletrack and d GPT 100 Mylar, which is coming up now in only two weeks today, which I am very excited for, running the 50K myself.
00:00:43
Speaker
My name is Simone Brick and I am here joined by the lovely Cecilia Matys.
Cecilia's Trail Running Achievements
00:00:50
Speaker
How are you Cecilia? I'm good, Sim. Thank you for having me.
00:00:55
Speaker
It's an absolute pleasure and I'm going to do a bit of a run through of why exactly we've got you on because your resume woman is impressive and has been for many years now. I think from what I can tell on, at least on ITRA, one of your first trail events was UTA 100 all the way back in 2019. Was that your actual first trail event or you did some others in the lead up?
00:01:17
Speaker
I did some local ones um on the Sunshine Coast um training runs but yeah within six months kind of it all happened from doing yeah but then I always been running and being active but it's still a big jump but yeah I'm good at listening at my body and Yeah, being smart. So it went all good. And I had an amazing run at GTA that year. It was awesome. Oh, you did. like Still, like 13 hours on your first run out there, but then it wasn't long until you were starting to win races with a win at black or 150k.
00:01:54
Speaker
um that year and then, geez, you've got podiums galore everything from U1, UTI two years later, the 100K, and ah geez, everything from Brisbane Trail Ultra 30 all the way up to Brisbane Trail Ultra Myla last year. um There was a quick trip to a CCC in there for a 21st position, which, woman, that's impressive. I love it. How was that one?
Reflections on CCC Finish
00:02:22
Speaker
Thank you. and It was amazing, but also so hard. like yeah I'm so proud of that one. like Even if it's 21st female, I still think that's one of my proudest races just because I was able to run when I felt like I had nothing in the tank. yeah um and Somehow my legs were just going forward. and It's just such an amazing feeling. and yeah I guess the mental ah part comes into that too.
00:02:51
Speaker
for sure. for sure and like twenty first like That's against the best in the world at UTMB at any of those races. so um I know that you're an absolute powerhouse and can like you're you're going to have so many more strong races there. but Yeah, that's that's a very cool result um before. And then leading into last year, Grampians Peaks Trail, 100 Mylar, you came second ah in 29 hours, 28 minutes and 28 seconds, which I do love that time. um It's a bit of fun when there.
00:03:24
Speaker
They double up like that. But one thing I very first noticed though, when we do is just start very quickly talking about GPT, is looking at last year's results, you did 200 milers. There was Brisbane Trail Ultra 100 miler in July or June, and then Grampian Peaks in November. The same distance, very similar, if not more elevation at Brisbane.
00:03:49
Speaker
yet seven hours longer at the Grampians. So give us the very quick take on why that is.
Challenges of Grampians Peaks Trail
00:03:56
Speaker
Well, there was. lots more walking through the night basically I had a very low point um but also the visibility was very bad we had some thunderstorms coming and on top of the mountain and we were all in cloud like foggy you couldn't yeah see far ahead at all and um it's also a very technical course and this bit I did the training camp in May but in the training camp we did not do this bit and I think it was
00:04:26
Speaker
uh, by purpose to not scare people, uh, often doing, uh, it was a fun surprise. And maybe it's a bit different than visibility is a bit better and not, um, in, when it's dark and yeah, foggy. Um, yeah, I think that section was the biggest one and yeah.
00:04:51
Speaker
Yeah, and you got some brutal conditions last year for this race. GPT got hit hard um with all that rain and
Recent Wins and Recovery
00:05:00
Speaker
yeah. willa We'll be talking through the entirety of the course and just giving you some quick takes on how to tackle it. um I will quickly finish off saying that so far this year, Cecilia has won Buffalo Stampede 100K, won Brisbane Trail Ultra 30K, and just very recently, as this many of the podcast listeners will have heard, came fourth at the Asia Pacific Trail Running Championship long trail.
00:05:25
Speaker
um So we'll be backing up from that we hope because how's the recovery been since the long trail? It's been tough. I got a bad cold and the body has just been slowly recovering and yeah it's been one and a half weeks since the race and i haven't run since but i'm still hopeful and i'm starting to feel better slowly um so hopefully in the next few days i can do a little bit of running and as long as i'm good for race day and no more cold symptoms i'll be good to go awesome and a bit fresher body's just gonna make you you're gonna have a brilliant day because you just got a little bit more in the legs it's fun exactly rest is king
00:06:09
Speaker
yeah Exactly. Awesome. Very cool. Well, I think you're the perfect person to have on to talk us through all this.
GPT 100 Mylar Course Overview
00:06:17
Speaker
um And we're going to go, which you going to it is 100 miles. So we're going to try and go as sequentially as possible, just to give people some tips on the different stages. There's GPT do a very brilliant job of obviously breaking it down into the four stages which become the stage race of the different days. And then There's also ah people running the relay. So we'll give a rundown um as we go, which starts with stage one, which is also my course. So I'm very interested in hearing because I haven't i've run some of these trails.
00:06:52
Speaker
So I know kind of what I'm in for, but not that much. So the first ah stage of GPT 100 miler is the exact same as the 50K, which does tell me it's 49.5, which I'm happy with, I'll take. And it's very, for a point to point, it's actually quite even because 2000 meters gain, 2040 meters loss. You are, the milers will be starting at midday.
00:07:16
Speaker
right in this middle of the day. So what were your thinking back now? Were there any takeaways you can think of in that first 50k section of cruxes or points you can you can distinctly remember for anything that happened? um Obviously the start line is very cool. Like it's, yeah.
00:07:37
Speaker
Yeah, um very unique at Mount Zero. And as you run up the rock rock slab, but um and then you see the famous Titan wall, it's, yeah, that's all I can remember. It was so cool. And also at the start, it started raining. So as we start running, it's pouring with rain and it was lovely. It was a- Was the rock slab slippery in the rain or was it still quite grippy? Because when it's dry, that rock slab is very grippy.
00:08:05
Speaker
Yeah, it is. It was grippy. I didn't think about it. Okay. Yeah, I didn't notice anything. And yeah, it was along the course as well. There's a lot of rocky sections. I didn't feel like a lot of them were slippery.
00:08:19
Speaker
But then there was points where water maybe had been lying for a little bit, diverse, very slippery. So I would be aware of, because now when I think about it, I do remember having two slips, but I didn't actually sleep and fall. But I had two moments where the foot went off a little bit. So I would be careful of the more smooth looking rock.
00:08:42
Speaker
um if it's raining or wet out there. Yeah. And you get a taste of that very quickly coming from Mount Zero up. I'm not sure what that first little section, um Mount Stapleton, I think it is, that we go up pretty quickly. And then to start with, and the first aid station is then after two little bumps in the descent at 16K, which is crude, which I'm very happy with. my ah yeah I can have my crew there for the 50K runners at that 16K point in. And then there's what looks like to me, the biggest climb of this section is straight from that 16K aid station.
00:09:21
Speaker
up, I'm not sure what mountain it is again, but um the up to the ridge line before the descent into holes gap. You would be tackling that sort of mid-afternoon. And thankfully, I don't think it was rainy the whole time for you. Yeah. No, it wasn't just in the beginning a little bit and it wasn't pouring down heaps, but a little bit and then it went away and it was fine. And yeah, the 50k, the first leg,
00:09:48
Speaker
um And for the 50K runners, it's the easiest leg of the whole course. I'll take that. It's good to know. Yeah, it is quite runnable the whole way. ah Besides on the big climbs, it depends if you run them or not, but it is what I remember quite a smooth ride.
00:10:07
Speaker
Yeah, okay. So that first trip into Holes Gap is not not so daunting and um a bit of an ease into the rest of the trail. There is one more aid station before getting to Holes Gap that it's not a crewed aid station and that is Mount Difficult Road um where there's no crew access before the major aid station that appears at Holes Gap.
00:10:28
Speaker
When you you running were running this course, were you making use of all of those aid stations along the way or were you a bit more self-sufficient and just trying to use the major ones? What was your take at the beginning?
Strategies for Stage 1 and 2
00:10:41
Speaker
um I met the crew at the first aid station and grabbed some stuff to then have for until horse gap. So at the uncrewed one, I probably just filled up with water and that was it.
00:10:57
Speaker
Okay. ah Nice. I think that for the most part, I think is always a good idea for what I always tell my people that I coach in the longer distances is trying to only stop or like really make use of an aid station when your crew is there, because then they're also there to sort of keep you accountable, keep you moving, make it more efficient. Whereas if you're trying to use a um major, like have a major aid stop at one where you're by yourself, it's a lot less efficient.
00:11:26
Speaker
ah yes So I think that's a good tip. Use the ones where your crew can be there as much as possible. yeah um Now from here onwards, I don't think I've seen much of these trails at all, but we start from holes gap into stage two.
00:11:41
Speaker
ah which is 37.5, but this one is a lot more up than down, 2,350 up, 1,600 down. And from what the website says, they seem to think this one's the one of the rougher ones in terms of climbing and terrain. Yes. So last year from Hall's Gap, I got a bit tired after Hall's Gap. I started, yeah, mentally being a bit tired. So I had a bit of a struggle time on this section, but, uh, yeah, basically there's two big climbs on this one that I will focus on. Um, and also at this stage, it will be getting dark for some people. yeah Um, so I would just focus on having a good aid station at whole scap, get food in, don't rush it. Just get prepared for the next section because it will be quite long. Um,
00:12:36
Speaker
and take a bit of time. um Apparently also I saw a post the other day that there will be a new part on this section called Grand Canyon. Yeah. As you head towards the Pinnacle. So somewhere there, it was closed last year for some reason, but apparently there will be a little section but what that we will run through, I guess. Nice.
00:12:59
Speaker
Yeah, so we'll see ah people who ran last year. I hope we will see the difference and notice that it's a new section, but it looks super pretty on the pictures that I saw. I think Singletrack posted it on their Instagram page. Yeah, nice. I will say also that Singletrack have on the website a very good, long video. um I think it goes for like 25 minutes that outlines the whole course as well.
00:13:28
Speaker
um And I do love some of the names of things, like even in your Capra app, which everyone needs to have downloaded. So I would say download it as soon as you can and start looking at all these things. um Some of the names of things, um like I was just looking at one called Seven Dial's Ridge Scramble. Do you happen to remember that one? There's a named Ridge Scramble on here? Or was it nighttime and you don't like I can't remember. I'm not sure how far in this one was. and There's a lot of scrambly bits. I was going to say, it's it just it strikes me that they've named one on the map, so I wasn't sure if it was more pronounced than this. that way was extra-scrambly, but yeah, I can't specifically remember it. um Yeah. Yeah. Yeah. Cool. And for you on this section, about when did it get dark?
00:14:16
Speaker
you know So the sunset is around 8 p.m. yeah we mean because I did the 50k maybe 5 hours 30 minutes last year I can't remember ah something like that um so I had a few hours before it got dark um Yeah. And it was a beautiful sunset and you could also hear like see a bit of lightning in the distance. So the storm was coming at this stage. Yeah. Okay. Yeah. And it was, I remember it was quite a few boulders and rocky and at some section I, it was a little bit hard to see where to go. Okay. Yeah. So it's a good thing to just look for the markers because they have them on the rocks as well. Then triangles, the yellow triangles. Yes. Yeah. Okay.
00:15:04
Speaker
um So just be aware because sometimes it's not maybe so clear. So yeah I think it's good to just always look for them. Where is the next one if it's not a clear trail. And did you have it downloaded on your watch or did you use your phone at any point or anything like that navigationally? So my watch, ah I have a new one now, but my old Garmin watch was so old so I've never been able to use it for a miler. So I had it for a time only and then it um died and I took on another watch but I didn't have the courses on there because it would yeah take I think I thought that I would take more battery life yeah okay and so the yeah the the takeaways for me looking at this section is mostly just that I think pretty much the whole field will be navigating a good portion of it if not all of it at night time yeah but also that
00:16:01
Speaker
it's two big, well, it's two big climbs and one big descent in this 37k with a lot of technical. So the, and based on, I think I did look at times, it was kind of that this section took just as long for people as the previous 50k. Yes. If not longer. um Yeah, I think it could take longer as well. um Yeah, I would just focus on this section being easy into it, nice and steady. um Don't rush. And yeah,
Night Stage Navigation and Pacing
00:16:31
Speaker
Yeah. And was the, so the next section, which is stage three, which is 42K, 1800 up and 2500 down. So nice, good net downhill on this next section. yeah um would Would this be where you had sunrise and the sun was coming back up again? Yes, it would be.
00:16:52
Speaker
um Yeah, somewhere along there. um I do love it. I'm actually on the hacker apps right now. And there's just a couple of times where they've got labeled rocky terrain, very steep climb, very steep descent. and Very much. it front I'm like, isn't that the whole race? These ones must be really gnarly if they're labeled, that's for sure. Yes. This descent does look very, very big. Can you remember it? The what? The descent. The descent. In this 42k section.
00:17:28
Speaker
No, I can't because I still had a bit of a brain tiredness at this stage. I was on survival mode. I'm following my pace because I picked you can pick up a pacer at 76 K's. Okay.
00:17:42
Speaker
Yeah. So I had, and I wasn't meant to pick up one that early, but because of, um, the state I was in, um, they, my crew decided for me that I should have a person with me earlier, which was really good. Um, it's a good crew you've got making these decisions. Yeah. So good. And it was good because due to the fogginess, it was actually hard to navigate. And also on this stretch, we saw.
00:18:11
Speaker
Now I'm talking about the second section when we were in the night, we did see people who have taken the wrong turn and they had run like two plus Ks wrong and we could see them coming back to us and I was like, who is out here in the dark? Like what are they doing here? But it was actually another ah two other runners, but they just taken the wrong turn and then we're running back because you didn't know where you have run unless you looked on your watch.
00:18:36
Speaker
because everything looks so different the same and it was so foggy. um So in that sense, it was really good to have that pacer due to the weather conditions. And also yeah on that section, it's very rocky, like you actually need to climb over some big rocks and jump down off them and all that kind of stuff. So it's a bit of bouldering there. Yeah, okay.
00:18:58
Speaker
h And yeah, so that's what I remember that part. And yeah, sunrise is around 620. Yep. please Nice and okay early. um And I can't remember that descent I said before, because I was tired and yeah, surviving. And that's the first reference for people. I'm talking the descent into the Jimmy Creek aid station um is just the one I'm looking at in this very middle of the
00:19:29
Speaker
42k of stage three. um yeah Because stage three from at least just, and I know the elevation map never tells the full story, especially on the Grampian peaks trail, but it's a smoother, like it's flatter for the first war. 10, 11k before a very big descent and then some rolling terrain with no major climbs.
00:19:53
Speaker
um in that section, just the big descent, which depending on how your legs are going, you may hate or you may love at that point. um I think, I remember it was quite nice after all the technical stuff to be able to relax a little bit. Yeah, okay. Good. That's good. ah waysza Always handy to have Yeah, point to relax. And that's before the next one. What was that? Sorry? Small breaks before the next big climb technical section.
00:20:26
Speaker
Yeah, because stage four to end um after some of that nicer rolling terrain, and as you said, a bit of that break, ah is 33k with 1500 up and 1500 down, which on its own, those stats are pretty, that's a tough section um with that much up and down over a fairly short distance and it's broken up. well Not even that but like It's maybe one, two, three, four climbs within there. It's very up and down. And you would have been... like This is all daytime for you? You're finishing in the daytime? Yeah. Okay. Do you remember any of this or was the brain fog strong? No. so i have like at During the day, probably before lunch, I'd started feeling amazing.
00:21:17
Speaker
from, yeah, I don't know what reason, but I felt so good and there was a lot of stairs up and down, not to up and down, I mean, um just up a lot of stairs and you get to see amazing views. um Yeah, and my head was clear at this point and it was a very enjoyable run and it wasn't raining at this point either. ah Yeah, it was very and enjoyable weather, not too hot, not too cold. Yeah. Good.
00:21:47
Speaker
I like that. But so for this section, like as I look on Capra, that it does have a few tags of saying especially there's a long technical descent off Mount Abrupt, which is quite late in the race on very tired legs. yeah And that does look quite steep. And they've tagged it as a technical one. Do you have any tips for people that late in the race after that many hours on your feet? Like I have no experience of what it's like to descend.
00:22:13
Speaker
at that point, um especially on technical terrain. Is there anything you do in these final sections like this last 33K?
Descending Mount Abrupt
00:22:21
Speaker
Because I can imagine you're getting to 130K knowing that there's a beast of it there's a base of a that final stage to come, but you'd be pretty tired. um Do you have any any tips, any mental cues or anything for navigating this sort of terrain on these tired on tired legs?
00:22:39
Speaker
Just focus, try to have energy in your head, eat and continue getting food and drinks in to be able to focus because it is a bit technical still at this point and the more tired you get, the more easy it is to fall over or miss a few rocks or something um so I would just try to yeah just focus where you put your feet but also try to enjoy the views and enjoy the journey like you've come this far like you're nearly there even if it's a long long way still but just yeah enjoy the journey to the finish because you know you will get there and yeah
00:23:23
Speaker
Yes, at least I hope you're all out there knowing that you'll get there. um Yes. And sometimes like that it is a lot slower terrain um on these sorts of sections. And the longest race I've done was actually quite a smooth terrain towards the end, thankfully. But I was still found myself repeating slow is smooth, smooth is fast. um Well, I love that. see something so I love in technical terrain and my brain can really hold on to that mantra.
00:23:51
Speaker
of because you may feel like you are moving at a snail's pace. But on this technical stuff, on such tired legs and tired brain, and like it's better to stay safe, it's better to stay moving, um even if moving slowly, then outside your depths or taking a fall that takes you out for 10-15 minutes trying to sort yourself out or anything like that. um Just that slow, smooth movement is ah going to get you to the end, as long as you keep moving forward.
00:24:21
Speaker
Yeah, I think that's a good quote for the whole event. Okay. To have in the mind, yeah. Yeah, I've spoken to a few 50k runners just saying how it felt like at all times they were moving slowly, not fast. Yeah. um I can imagine for 30 hours straight is not mentally easy.
00:24:42
Speaker
No. um And also like going up the hills towards the end. I remember I was like my legs were so tired and it takes a lot of energy to yeah climb up those mountains especially on the stairs. I find it a bit more fatiguing to do it on the stairs and I just had like did a few steps or for how many minutes and then I just had a little break.
00:25:07
Speaker
to not overwhelm my body and then continued. So I think it's just allow yourself also to have small micro breaks um to just make you keep going instead of pushing too much and then needing to, I don't know, wait too long at the aid stations or start feeling overwhelmed or something.
00:25:30
Speaker
Yeah. And one thing I also did note um is that there most of the aid stations do actually have crew access, which is brilliant because you can be seeing your crew fairly often um for this type of course, although time gaps will ah spread out as the race goes on, obviously. But there is one gap in particular from Jimmy Creek at 106k all the way to Cassidy's gap at 140k so quite late in the race and quite a good distance of what 35k is there um between crewed aid stations because there are two aid stations in there but there's no crew access
00:26:07
Speaker
um Did you navigate that section any differently or carry different things? you You would have had your pacer there. Yes. But was there anything you did differently for the fact that there was a long gap between those crude aid stations? Yeah, so um I had just carried more food.
00:26:27
Speaker
um Obviously the aid stations have, like they're really well stocked. They have like very nice, good things and um good foods. You can get toasties, you can have pure nutrition, is it called? Gels and stuff, lollies, chips, like, yeah. So you can, if you want to rely on them, they're really good to like, well stocked. So you can do that. ah But if you also want to mix stuff, your own stuff, it's, um I always just carry more. Okay. Yep. Good. Good call. I think the rest of the gaps are all thankfully fairly small between um crude spots or at least there's crew allowed it almost all of them. Yeah, so there's eight sections for crew. Yeah. Yep. And in total
00:27:17
Speaker
12. Oh, I'm not sure you count the last one as an aid station. Total 11 aid stations along the way. um So only three that crew can't be at, but there was just that gap where there's two in a row yes that they can't be at. So be mentally prepared,
Aid Station Strategy and Preparation
00:27:35
Speaker
I think, for that. And I think that would come maybe more into play for those if they don't have a PASR, trying to navigate that full section alone and the aid stations just to be very aware that that's that's the case. um Yes. And I don't know what if you would have any tips for someone without a pacer to help them through that section of not forgetting anything or navigating the aid stations. Are you a list person or are you like you would normally give that to your crew I would assume but when there's no crew do you have anything you do? I would yeah have five things that I would focus on um well or
00:28:14
Speaker
however many I want to have, but the let less is more and because you are fatiguing you can't think about too many things. um But I would write down a few things in the phone and look at that if you can, before you get into the aid station and check what you need to do. And that is if there's issues with gear, is nutrition not working? Do you need do you need to fuel up a bit more, have some meal, some soup or something? And do you have any injuries like ah blisters or something?
00:28:48
Speaker
just check those things on because many times, even with crew, we're like, oh, this is a bit annoying. Like I need to, oh, I'm getting a blister here. Like we need to sort that out at the next station. And when you come there, you might see people, they're cheering you on, you start chatting and then you just forget and you just focus on your food and maybe water and then you move on. And then you remember that and you had a few things you wanted to sort out. Yeah.
00:29:14
Speaker
Yes, I would have a little ah checklist. And if they have drop bags, which we are ah allowed to have here and there, um to maybe have a listing there, like with some like a little checklist. um Yeah. And for those things that pop up along the trail, like blisters or anything you might forget at an aid station, do you ever message those ahead to your crew? Yes. Yeah, I've seen plenty of people do that or call ahead to the crew if you can't type obviously and run, just voice message or all those sorts of things. I have also seen people at uncrewed aid stations at every single aid station call their crew if there's reception while they're at the aid station. So essentially the crew can still mentally crew you and remind you what to do even though you're at an aid station by yourself. um So if there's reception, I don't know how good did you find the reception out there? Well because I didn't
00:30:11
Speaker
need to use it that much because I had crew from such, like a pacer from such early on. Until the end, I basically need to think about it at all. yeah um But on top of the mountains, it is not super great. As you come down a little bit into the valleys, it's usually a bit better like um because I had some head torch issues. So then I tried to call my pacer, no, my crew, but then I know I didn't have reception.
00:30:39
Speaker
Okay. Yeah, but that's just something to keep in mind of if you're worried about forgetting things or anything like that, if you have reception, your crew is still there just at the other side of the phone. Yes. A bit of a ah tip there. And um yeah, so overall, for the course, looking back, obviously, you're tackling it for the second time this year. ah what What did you learn? What did you take away that you're taking into this year's run?
00:31:05
Speaker
that you might do differently or just you're glad that you know now having run at once? er To just be prepared that it might take a long time. like yeah some Like we all know sometimes it might not be the day where you feel you're the most amazing and everything is clicking. So to just manage expectations and also like it's a long way So to maybe pace myself a little bit better, um I might have to maybe run a bit too fast the first 50K into host gap.
00:31:41
Speaker
And I didn't eat enough. And when i when you get mentally tired, you like one of the things is like you stop eating because you're just trying to move forward and then yeah small things start falling off. And one of them was and nutrition. So what I will change this time is to have a longer break in whole scap and try to get in more food um there.
00:32:09
Speaker
And obviously also during the whole run, but that will be a different ah aid station, not so fast, but um more focused what I need for the next section, because those two big climbs is going to take a while and then 37k. So It's good to fuel up and have energy. Yeah, that's ah it's a good takeaway. and so Not everyone will be traversing the course in 30 hours or less um like you did. like That was got you a second place in the females, obviously. so
00:32:45
Speaker
That is the pointy end of the field taking that long, which is a very shows how tough this Mylar is. um It is not an easy one to navigate. And the cut off I've just looked up, it is 53 hours. um So for those that are taking that long, there's there's a lot more logistics. There's likely sleep involved, um you would hope for that distance and that time. um Do you, having run the course, and I'm not sure, you might not remember those, these sorts of things, but yeah is the way that they've broken it up in stages the best way to break it up for those longer breaks where you might take a nap or take a much bigger um get pause for those that are planning on sort of, they know where they're going to be in that 45 to 53 hour age. um
00:33:33
Speaker
Geez, I say age. Time bracket. um a um If they they know that that's what they're aiming for for their race, um is there any major points, like is it where they've broken it up that is the best spot to pause, nap, take a longer break of a few hours or? I can't remember exactly where you could, where they had some beds where you could ah sleep, but I haven't heard people who use them, I haven't heard that too it wasn't great.
00:34:03
Speaker
um I feel like the whole race was very well organized and set up for the runners. okay um And I haven't heard about any changes to that. So I think they nailed it. that And yeah, as I said, a lot of the aid stations had like warm food, all the snacks and whatever you might think of and very helpful volunteers. So, um yeah. So anywhere that's comfy. Yeah, exactly. Unfortunately, I can't.
00:34:33
Speaker
Yeah, have I don't have the 100% answer to that. but um yeah think that's That's reassuring I think for people to be out there knowing that if all the aid stations are sort of in some ways equally stocked and they do the the race website does say that those four points at the end of stages are major aid stations.
00:34:51
Speaker
um So they might have it set up that that is that's exactly where they expect people to be stopping for longer. um But at the same time to know that all the aid stations are very well stocked or well looked after. um And at any point, um depending on people's plans of longer sleeps, if they are ahead of the cutoff times or short naps to try and get them through that 53 hours.
Embracing the Grampians Terrain
00:35:15
Speaker
um It's good to for people to know that that's the case, that the eight versions are good. Yeah. um So that's perfect. ah Very, very cool. And yeah, I think that that covers a lot of, well, a lot of the course, you can't really cover a course this much of a beast um talking through it. um I think I hope that what people have taken away is that it's a slow course, it's very technical, but it is as equally beautiful as it is technical. ah So enjoy being out there.
00:35:46
Speaker
Now, the last thing I'd like to chat through with you is that we're two weeks out. ah So we're in the crux of people getting A, very nervous. And they may have just heard us talk through all that and talk about how technical it is and some of the tougher climbs and now get quite anxious or um Hopefully a little bit excited. Tough terrain is very cool to move through and terrain like the Grampians, there's nothing like it in the world. But in the next two weeks, in terms of planning for people, like making sure they have all their ducks in a row for the race, ah what are your your tips in this period for someone tackling the Myla? Because I think for me,
00:36:23
Speaker
the 50k and those sorts of things, there's a lot less logistics that go into those distances. It really isn't as much different. I'm running a technical 50k. But you know, you're going to be done and dusted in one day with one aid station people can go to. So nothing too crazy. But for you running the miler, like in the next two weeks, what is on your list to prepare to have the best day possible out there? So I would, yeah, look at the course, where are the aid stations and do all that race planning prep, like as far out as you can, like within the next two weeks. um For some reason, I many times do it the day before. And that is very stressful and not calm, calming your mind that much. And that's when you're supposed to rest your mind and take it easy. And yeah, so start now looking at that. And if you're going to use drop bags, plan what you're going to have in them.
00:37:22
Speaker
And if you don't have crew, write those small papers to put in your drop bag so you know what you need to do when you get there. And obviously training has been done. So I would just focus on being confident that you got this.
00:37:38
Speaker
And you've trained really well. And even if your training has been very up and down, you will get through it. And there's so many people out there. We all cheer for each other. And yeah, it's just worry less, I would say. And know that you got it on race day. um But again, to the planning.
00:37:59
Speaker
and Yeah, just think about all things that you might need, that you might have issues with, like even if they have medical aid there with blister, like a stuff for blisters, I would still get them for myself and have as backup. And in a race like this, do you, in your drop bag, um like do you have changes of shoes, changes of socks? Like what, I suppose it might actually be useful. What are you putting in a drop bag? What's your sort of list?
00:38:29
Speaker
Yeah. So it depends how far in um it is in the race, but I would definitely for this long of a race towards the end, it's nice to have fresh clothes on at least a fresh t-shirt. Yep. So I would have that and probably change of shoes, but that goes a lot with how they feel and how the feet feels. Yep.
00:38:52
Speaker
ah But that can also be very invigorating towards towards the end to have, yeah, dry clothes on. It gives you that little bit of energy and feeling like new, even if you might feel like that in the body. But it's not built. Yeah. yes um And I may have, yeah, something for blisters if I have any scratches or something I need to get to.
00:39:19
Speaker
a What else would I have? Yeah, we're all the nutrition, like backup nutrition, because sometimes we have our nutrition plan. We trained with it for months. We think we're good to go. And then race day comes, it works one third of the race.
00:39:35
Speaker
And then it's out the window and then you might not feel like having what you're having. So I would always throw in random stuff that you maybe usually wouldn't have, but you might want it on race day. It's funny how we can crave for things that we otherwise wouldn't crave for. yeah So that I would also throw in in a few of them, some options. Do you um like some runners do some runners don't sunscreen on a race like this if it's sunny? Yes.
00:40:04
Speaker
that too is very important. I do pack that, even if they say it's going to be raining, um I would have that as a backup. I've seen some horrible burns at the end of races. And it is very exposed, so I'm a bit nervous about how the weather is going to be um if it's very hot, because I've heard they can get quite hot. Very hot, yeah. yeah so I'm nervous about that, yeah. Yeah. So the sunscreen, yeah, that is a must.
00:40:31
Speaker
Yeah, I think ah on my list as always, I'm an overplanner. I will have so much more stuff in a drop bag than I probably will ever need in the hope that I don't need it. But knowing that if it's there, like when I did do the one, the Old Ghost Ultra 85K, that's the longest I've gone. But I did end up changing shoes even in that distance, um just to my feet were sore. So things like that. But um Andy Chafe, always good to have in there. Sunscreen, spare sunnies. I've dropped my sunnies before. And that can actually really derail you a little bit when you're out there for that long eye troubles is actually a big thing that can stop people in ultras. um So especially if you've got glaring rocks or like you're in exposed sunshine. So um I, yeah, that's just one of the odd things that I never thought I'd need, but was glad I had.
00:41:22
Speaker
okay in the over-planning section. um Yeah, spare hats. i was As you've already said, you can you never know how well a spare change of clothes or pair of socks can actually reinvigorate you. Because even if it's early in the race and you're really struggling, like start fresh, turn a new leaf, get changed and go again. like just it's um It's incredible what that can do. You've already covered the nutrition aspect um and otherwise,
00:41:50
Speaker
some first-aid stuff for yourself is always useful. um Anything that you would could have ever thought that you might want or need in any of your long runs, I've essentially got that in my drop back or trying to think of everything. um Yeah, so hopefully that helps people. Yeah, that is great.
00:42:10
Speaker
yeah the Yeah, I think the mental side of things, as you've said, it is very much a case now of trusting the process and trusting that you've done the work in the last two weeks and that one aid station at a time, people, you're not running the whole 160Ks in one moment. um You don't need to think about every single kilometer at the start. yeah I do another one of the ones I love repeating to myself in these races when I'm getting a bit like, oh my gosh, there's so long left to go.
00:42:38
Speaker
is just the run the kilometer you're in, like get through this kilometer first before you think about the next kilometer. But yeah, what would, I think that covers a lot of what we wanted to chat about, but what would be your sort of parting words of wisdom for people tackling this for the first time or the second time, but just doing the whole GPT miler. From my last year experience, um I would say after a lull there is a up,
00:43:07
Speaker
Yeah. So if you have a low moment, more often than not, there's always an up and my up was 35 Ks out of the finish line. Yeah. Yep.
00:43:19
Speaker
So it took a long time before I got there, but then the last 35Ks was amazing and yeah or managed to finish on a high. um So just hang in there, don't give up and use the aid stations to reset. And if you spend 15, 20 minutes, like that's what I learned from TDS, people can like spend hours at the aid station to just recoup, get sorted again. And then they go out there and they,
00:43:50
Speaker
finish the race. Yeah, exactly. So if you feel like everything is falling apart, just sit down at the next aid station, recoup, reorganize, and then move on. Yeah, I love that because I feel like that mimics life quite a bit where sometimes when things aren't going well, you've just got to stay in it long enough for things to then start going right again. so Yes, exactly.
00:44:16
Speaker
day in it. And yeah, we'll all hopefully get to those finish lines together. um um I'm going to tackle this based one day. But for me, I've got to get through this 50K first. Yeah. Thank you so much for your time, Cecilia. I truly hope that this cold is just a thing of the past in a couple of days and we see you your smiling face on that start line and that finish line for a second time, because it's going to be a brilliant event. And it's only two weeks out now, people. Get excited. whoa Get your final bits of planning done. And I hope this has helped even just a little bit. But yeah, thank you so much for your time.
00:44:56
Speaker
Thank you so much, Sime. It was lovely chatting to you. And hopefully, as you said, people get some use of this little conversation. Awesome. Awesome. Well, we will both, if you're if you're listening to this and you're going to be there, come say hi when we get there, because we will both be there. And see you there. Thanks for listening, guys. See you there.