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Continental Centurions race 2016

In race-walking, a Centurion is someone who walks 100 miles in less than 24 hours in an official qualifying race.  Centurionism (if that is a word) is recognised in seven different countries – the UK, Holland, USA, Australia, New Zealand, Malaysia and most recently South Africa which will have its first qualifying race in October of this year.  The first time that an athlete completes 100 miles in under 24 hours in a country they are given a unique centurion number.  My numbers are C19 in New Zealand and C1131 in the UK – meaning that I was the 19th person to complete the feat in NZ and the 1,131st to do it in the UK.  1,131 might sound like a high number but it is significantly less than the 1,600+ people who have swam the English Channel, the 4,000+ people who have climbed Mount Everest.  It is also marginally less than the number of people who have played ruby for the All Blacks.

Other than Malaysia, which no longer has a regular qualifying race, each country holds a qualifying race on an annual basis and last weekend 83 race-walkers competed in Schiedam, Holland to qualify as Continental Centurions.

There were a mixture of experienced centurion race-walkers (including the legendary Sandra Brown who is one of only two people to have qualified as a centurion in all six countries that have had qualifying races and has completed over 170 races of 100 miles or further!) and relative novices who were attempting to become a Centurion for the first time.  I was the only New Zealand competitor.  There were three Australians plus half a dozen from the UK and 12 from the Isle Of Man.  The rest of the field comprised mainly of Dutch race-walkers with a few from other parts of Europe.

As with all big races, one of the highlights was catching up with everyone beforehand, and that started when I arrived at my hotel in Schiedam on the Friday morning to find that my room wasn’t yet available.  I phoned Australian race-walker John Kilmartin (Australian Centurion C67 and UK Centurion C1137) who had arrived a few days earlier and dropped my bags in his room before going for a walk around the course with John.

After walking a lap of the course John and I headed back to the hotel for lunch and were mistaken by hotel staff as being a part of the conference that was happening in the hotel and as a result we ended up being served a free lunch.  Who said that there’s no such thing as a free lunch?

During the course of the afternoon more competitors arrived including Peter Miller (UK Centurion C1159) from the Isle of Man who, during the race, specifically asked me to mention him in my race report. 🙂  He also told me that he had been reading my book so I guess he deserves a mention here, as does Michael Bonney (UK Centurion C1135) who also told me that he had read my book.  FYI, I’m not going to mention the names of every single person that has ever read my book as that would add at least another 2 lines to the length of this race report!

By dinner time there were about 20 competitors/support crew at the hotel. We had dinner together and then I went to bed around 10pm hoping for a good nights sleep as I wouldn’t be getting any sleep the next day.

Over the last few years I have got to the stage where I sleep really well the night before a race.  I don’t know what it was this time though, but I had been struggling to sleep all week and the Friday night was no exception.  During the week the daytime temperature had increased from mid-teens to mid 20’s and I had put my problems getting to sleep down to the warmer nigh time temperature but I suspect it was more the pre-race nerves/excitement.  I eventually got to sleep though and woke up the following morning to find that race day was much cooler than the last few days with a forecast 7 to 12 degrees, with cloud and showers throughout the weekend.

The course:

The Schiedam course was a 3.936km (almost 2.5 mile) circuit set within Prinses Beatrixpark with the first lap being slightly shorter so that we would finish the 100 mile race in front of the official timers; and for the last 30 minutes of the 24 hour race we would go on to a much shorter 991 meter circuit.  It was set amongst the trees which provided shelter (from the sun, the wind, and the rain at different times during the race) for over a half of each lap and was almost dead flat other than a few small bridges crossing over streams.

The only problem I had with the course was that there were no ‘out and back’ sections which meant there wasn’t any opportunity to see any other competitors other than when lapping them, or being lapped, or occasionally when going past the supporters’ tent village at the end of each lap where you would occasionally see another walker sitting down for a rest or being attended to by their support team.

For me personally, I enjoyed the course and found that the distance per lap was almost perfect as it gave me the opportunity to get food and drink every 30 minutes throughout the whole race.

The race:

As well as the 100 mile/24 hour race there were also 50km, 50 mile, and 100km race being held during the weekend with the 50km race starting at the same time as us (but from a different starting point) and the 50 mile and 100km races starting later on.  In total there were over 130 walkers competing with 83 of them being on the start line at 12 noon for the 100 mile/24 hour race.

Continental Centurions 2016 race start
Race start – I’m hidden on the left hand end

My intention was to start off at a pace of 7 minutes, 30 seconds per kilometre (8 km / 5 miles per hour) and hold that through daylight hours and as long as I could through the night.  I was able to start off at close to my target pace but I didn’t feel 100% comfortable and couldn’t believe how fast some of the other competitors were walking.  According to the results, after lap 1 (which I completed at a 7:36 pace) I was in 37th place and by the end of lap 3 I was in 38th place and averaging 7:38/km.

From the 4th lap onwards I started to feel better, my pace started to improve marginally, and for the next 22 ½ hours I slowly picked my way through the field.  My plan of walking a good pace during daylight hours was working and I was consistently lapping the circuit with times ranging from my fastest lap of the day (lap 7) in 29:28 through to 30:56 (with two laps in the mid 31 minutes).

I passed 50 miles almost bang on target at 10 hours and 19 minutes, and in 17th place, but then the wheels fell off.  A 33 ½ minute lap was followed by a 35 ½ minute lap.  And then a 34 minute lap followed by a 32 minute lap.  What was happening?  I couldn’t work it out.  I was feeling fine physically and had been eating well throughout the race to date – mainly eating fruit but also some biscuits, and drinking water with the occasional cup of orange cordial.

I had to do something or my goal of going under 21 hours for 100 miles and more than 182.648km (the current New Zealand Record) for 24 hours would not happen.  I had already gone through the stage of telling myself that missing the records would be OK as I have another 100 mile race scheduled for August, but I don’t have another 24 hour race scheduled for 2016.

During training, and also long races when I am walking alone, I like to listen to podcasts as they give me something to think about during all those hours that I am on my feet, but I realised that listening to podcasts for the next 12 hours wasn’t going to do me any good.  I switched to music and what a difference that made!  It was like I had flicked a switch.  My next lap took 30 minutes and 40 seconds and the next three were all under 30 minutes.

I also switched my nutrition.  I remember walking past Jim who was supporting a few of us along with Suzanne and told Jim that for the next 9 hours he had to give me chocolate every lap!  I also had some cans of coke stored in the tent for when I needed them (I had already had a can of coke and a bag of crisps as a ‘reward’ for passing 50km and 50 miles) and when I passed Jim at the end of the next lap he had a can of coke and some chocolate ready for me.  At 100km (18th place in 13 hours and 4 minutes – 9 minutes slower than my pre-race target) I had a whole chocolate bar along with a can of coke, but other than that it was four pieces of chocolate washed down with water every 30 minutes .

Once again, I am 100% certain that if it wasn’t for my support team I would not have achieved my goals.  Thanks Jim and Suzanne.

100 mile NZ record:

I remember getting to the stage where I had 10 laps to complete to get through to 100 miles.  The time on the clock, at the end of the lap, was 15 hours and 50 minutes meaning that I had to average slightly under 31 minutes per lap and I would complete 100 miles in under 21 hours and would beat Peter Baillie’s 10 ½ year old record (21:04:59) by at least 5 minutes.  “I can do this”, I thought.

And then a 32 minute lap!  Or so I thought.  The clock now read 16:22:06 and I couldn’t remember what the number of seconds were on the clock at the end of the last lap, but it was definitely slower than the sub-31 minute laps I needed.  The next lap took 31:19 and then I managed a sub-31 minute lap but only by a few seconds.  As I lapped the course I watched the minutes go up and it was looking more and more unlikely that I would break 21 hours.  I still had 5 minutes up my sleeve to get the NZ record though and I rationalised that 21:02 would be OK.

But I really wanted to get under 21 hours, and I managed to start reeling off some mid 30 minute laps.  I had another Coke with two laps to go as well as another chocolate bar and gave it everything I had.

Finishing the 100 mile race
Finishing the 100 mile race

As I came down the finishing straight for the last time Suzanne handed me the black silver fern flag and I powered down the last 60 to 70 meters holding the flag above my head.  It was an emotional moment.  I had finally broken the NZ 100 meter record which was something I had targeted since I first started race-walking in 2012.  My time was 20:58:27.  I had managed to get under 21 hours!  And I was in 7th place overall, and became the 432nd Continental Centurion.

Continental Centurions medal C432
Continental Centurions medal C432

 

I crossed the finish line ready to celebrate but Jim grabbed the flag off me and told me to keep moving.  I still had 3 more hours to walk if I wanted to also break the NZ 24 hour record.

24 hour NZ record?

It’s not every day that you break a national record though, and while I kept walking I slowed a little and rang my wife, Ruth, to tell her the news and then posted on both facebook and twitter as I casually walked the next lap in a very slow 36 minutes.

facebook post at 100 miles twitter post at 100 miles

John caught me at some stage during that lap and we started to pick up the pace a little, walking a 32 minute lap and then a 30 minute lap.  John then decided to ‘race’ his last lap (through to 100 miles) and left me for dead.  He walked 28 ½ minutes for his last lap (faster than any of my laps and his fastest of the race) and I started to feel the strain of the previous 23 hours slowing to 31 ½ and then 32 ½ minutes a lap – but still on pace to break Peter Baillie’s 24 hour record of 182.648km.

24 hour clockWith 30 minutes to go, as each walker completes their lap they are directed on to a smaller 991 meter lap and this occurred for me at 23 hours and 41 minutes (180.614km).  I walked two of these shorter laps and when I passed the finish line with just 2 minutes and 59 seconds to go until the 24 hours was up I asked one of the officials whether they would sound a horn at 24 hours and we would all stop (as is traditional in a 24 hour race) or what?  And to my surprise he said that we had to complete the final lap – which I did, finishing the race in 24 hours, 5 minutes and 18 seconds, and covering a total distance of 183.587km.  This was 939 meters further than the NZ record, but it had taken me 5 minutes longer than 24 hours.

Go back one lap: my time was 23 hours, 57 minutes and 1 second and my distance was 182.598km – just 52 minutes short of the record.  Based on my average speed for the last lap, this meant that at 24 hours I had covered a total distance of 182.950 meters – beating the NZ record by 302 meters.

Unfortunately, while this maths makes sense to me, it doesn’t meet the official rules regarding records and as a result, I cannot claim the NZ 24 hour record.  Looks like I will have to try again!

I am claiming this as a ‘New Zealand Best’ however, and for the time being I’m happy with that.  It means that I now have a goal for 2017 as I don’t intend having another attempt at a 24 hour race this year.

One upside was that I ended up winning the 24 hour race, but this was because 5 of the 6 walkers who finished the 100 mile race in front of me stopped walking at that stage.  It did mean, however, that I came home with two trophies instead of just one.

100 mile and 24 hour cups
100 mile and 24 hour cups
Split times
Split times
Continental Centurions Race
Walking through the trees just after the 2km point of each lap
Continental Centurions 24 hour race - finished
Finished!

April Training Summary

Pymmes parkrunIt turns out that I have been wrong all this time!

Sleep is important and does help prevent injury and assist in the recovery from injury.

For years I have had the attitude that there is plenty of time to sleep when you are dead, and I’ve survived on between 4 and 6 hours sleep a night.

But about three weeks ago I was out training and listening to a podcast (I listen to lots of podcasts when training) about the importance of sleep, and it got me thinking about what I am trying to achieve this year – the fact that I am working to improve my diet, trying to stretch more, and generally just trying to be a bit healthier.  But I am still trying to survive on less than an optimal amount of sleep.

So for the last three weeks I have been trying to get 8 hours sleep at least three times a week, and trying to average 7 hours sleep per night overall.  I’m not quite there yet, but I already feel better due to the extra hour or more of sleep that I am getting each night, and I think that this is another area that I will monitor over the next six months in the lead-up to the 6 jours de france (Privas 6 day race) in October.

Nutrition:

Four months in to my new healthier eating and it is almost like healthy eating is now becoming natural to me.  I haven’t had a ‘heat n eat’ meal all year.  I used to eat one at least once a week, if not twice.  I have only eaten chocolate twice – during the M25 walk in March and one other long training walk.  I hardly drink any coke.  I cook a vegetarian omelette (sometimes with the addition of some bacon) for breakfast on days when I have time, otherwise I have porridge – both much better for me than cornflakes.  And more recently I have been focusing on eating more fruit including a minimum of two bananas every day.

Stretching:

In January I set myself a target of stretching for 30 minutes three times per week.  I haven’t yet met that target but without the goal of three sessions per week I probably wouldn’t even do one stretching session.  This month I averaged twice a week.

Training:

At the start of the month I was struggling a little with both my right knee and right hip but they appear to be better now and I have cancelled the MRI that I was booked to have on my knee in early May.  I think the additional sleep has helped aid my recovery.

I haven’t done any back-to-back long walks like I had hoped to do during April but I did get in two 50+ kilometre walks as well as a sub 30 minute 5km (my first since July 2014) and I feel that I am in great shape and am looking forward to my first two races of the year – the Continental Centurions race (24 hours) in two weeks time followed by the 145 mile Grand Union Canal Race at the end of May.  In theory, from just those two walks alone I will cover 260 miles (418km) during May which will make May my biggest distance month since May of last year.  Add to that a couple weeks of light training between now and the Centurion race and I could end up with over 500km next month.

Year To Date Mileage:

January 238 miles     383km
February 150 miles     241km
March 194 miles     312km
April 207 miles     334km
Year To Date 789 miles 1,270km

Total hours: 174

Longest walk: 120 miles (194km) – being the first 34 ½ hours of the M25 circumnavigation.

Races:

None.  My first race of 2016 is the Continental Centurions race (24 hours) in mid May and I will follow that up with the 145 mile Grand Union Canal Race at the end of May.

Plans for May:

  • Continental Centurions Race in Holland 14/15 May.
    My original plan was to take this race reasonably easy and just aim to get through 100 miles in less than 24 hours in order to become a Continental Centurion but to save myself for the Grand Union Canal Race two weeks later. However, I feel that I am in great shape at the moment and capable of walking a PB, and hopefully going under 21 hours for 100 miles and over 182.6km in 24 hours to claim the New Zealand records which are currently held by Peter Bailie.  We will have to see what the weather is like on the weekend, but at this stage my intention is to walk hard for the whole 24 hours and then take two weeks of almost complete rest before my next race.
  • Grand Union Canal Race 28/29 May.
    I was disappointed with my result in this race last year. I really struggled during the last 17 hours, taking 43 hours to complete the race.  This year I want to get under 40 hours but this will be very much dependent on how hard I race in Holland and how well I recover.

And why am I writing all this?

I have huge plans for 2016.  Everything is focused around the 6 jours de france (Privas 6 day race) in October, and I am breaking my preparation down in to individual months – April was month four of a 9 ½ month build-up and was all about recovering from some minor injuries and getting back in to my training.  May is going to be all about pushing myself through two big races which are both mini goals in their own right, but are also about building mental strength for October.  I read a quote the other day that “ultra-distance racing is 90% mental and the other 10% is in the head”.  That is what I will be working on during May.

And at the end of each month I will write another review and set my goals/plans for the next month.

Writing this blog post helps me to focus on what I need to do.

 

Richard

March training summary

QE2 Bridge - Dartford
Under the QE2 Bridge in Dartford – from where I started my M25 walk

March was all about my attempt to walk non-stop around the M25 motorway, and when I say ‘All’ I mean that I only did three walks in March!

I went in to the month with a minor knee injury which meant I avoided doing any training in the lead-up to the M25 walk except for a 5km parkrun the weekend beforehand.

I’ve written a report about my M25 circumnavigation here.  It didn’t go to plan but I completed it.

My knee injury held up but I am still suffering some discomfort and have only done one walk since – which was ten miles last weekend.

I’m still having physio on the knee and have also joined a gym in attempt to strengthen my right quadriceps as the physio thinks a weakness here is contributing to my knee problems.  Unfortunately, having joined the gym on the Thursday before Easter, I overdid the exercises and now have a minor right hip injury as well!

Paris-Alsace:

The Paris-Alsace race is an ‘invitation only’ 425km (265 mile) multi-day walking race through France (from Paris to Alsace), and I have been invited to compete in this years event!

I’m the first New Zealander to have ever been invited to compete but unfortunately I won’t be accepting my invitation this year.

After thinking about it for the last 24 hours I have decided that the race is just too hard for me to do without dedicating a year to training specifically for the event.

Here’s why:

The race consists of four stages as follows –

  • Stage 1: 15km starting at 6:30pm on day 1 (I can do this easily enough)
  • Stage 2: 203km starting 2 ½ hours after finishing stage 1.  Time limit on this stage is 30 to 31 hours depending on how long stage 1 takes.  I should be capable of doing this.
  • Stage 3: 165km starting exactly 2 hours after finishing stage 2.  So after walking within 2 or 3 hours of my best time for 200km I can have a 2 hour break and then I have to walk 100 miles – and depending on how long stage 2 takes me, I have between 25 ½ and maybe 27 ½ hours to do that.  I don’t think I am capable of backing up from a 200km stage and then walking another 100 miles, let alone completing it within that time.
  • Stage 4: Only 57km which, if I only just finished within the cutoff time for stage 3 would start only 3 hours after I finish stage 3.  The organisers allow a generous 11 to 12 hours for this stage depending on your start time, but this is the ‘mountain’ stage.

I’m proud to have been invited to do this race but I’m also realistic, and I can’t see myself finishing it.  At least not this year.  But never say never.  I’m thinking of targeting this as my big race for 2018 (if I can earn an invitation again).

Nutrition:

My healthy eating diet continues although one of the highlights of the M25 walk was the opportunity to eat anything I wanted for a weekend.  Coke, chocolate bars, crisps, cereal bars, etc. All the things I have been avoiding since changing my diet at the beginning of the year.

Having completed the walk I have now returned to my healthy eating diet and when I weighed myself for the first time since July I found that I have lost 5kg and am the lighted I have been since I can’t remember when – probably since the 90’s.

I suspect that the majority of that weight loss as been due to me stopping drinking Coke back in September last year.  I recently calculated that at an average of 2 litres of Coke per day, I was consuming 6kg of sugar per month!  Can’t that out is guaranteed to reduce weight.

I have also started eating a minimum of 2 bananas per day.  In the past, if I was hungry between meals I used to eat a chocolate bar, justifying that I needed the calories due to all the exercise I did.  Since changing my diet and eating porridge for breakfast, rather than cornflakes, I have found that I’m not so hungry between meals in the morning, but I’m often hungry in the afternoon.  So now I include a banana with my lunch and when commuting home from work I eat another banana rather than the chocolate bar that I would have eaten in the past.

Stretching:

In January I set myself a target of stretching for 30 minutes three times per week.  In January and February I managed to average just half of that but this month I did nine stretching sessions – 4 ½ hours in total.  This was obviously made easier due to the fact that I haven’t been training so have had extra time, but it is something that I still need to work on.

Training:

Thanks to my M25 walk my March mileage was 194 miles (312km).  I had planned on taking a complete break for two weeks after the M25 walk but it is time to resume training now as I had planned a high mileage month in April before the two long distance races I have in May – the Continental Centurions Race and the Grand Union Canal Race (24 hours and 145 miles respectively).

With the two minor (hopefully) injury problems I currently have though (right knee and right hip) I don’t know how my April will go.

The good news is that the other aches and pains/injuries I was carrying earlier this year are now gone.  Neither the right hamstring nor the discomfort/tightness in the arches of my feet have bothered me during March.  So perhaps this demonstrates that it is possible to train through minor injuries and they will eventually disappear.  Let’s hope so.

Year To Date Mileage:

January 238 miles 383km
February 150 miles 241km
March 194 miles 312km
Year To Date 582 miles 936lm

Total hours: 132

Longest walk: 120 miles (194km) – being the first 34 ½ hours of the M25 circumnavigation.

Races:

None.  My first race of 2016 is the Dutch Centurions race (24 hours) in mid May and I will follow that up with the 145 mile Grand Union Canal Race at the end of May.

Plans for April:

This is very much dependent on my knee and hip, but I would like to build up to finish the month with either one or two 100 mile weeks and then I will have two easy weeks before the Centurions race in mid May.

And why am I writing all this?

I have huge plans for 2016.  Everything is focused around the 6 jours de france (Privas 6 day race) in October, and I am breaking my preparation down in to individual months – March was month three and was all about doing a big ‘non-stop’ walk around the M25.

I have plans for each individual month (April was supposed to be a high mileage training month, and will still hopefully be a quality training month) as I build up towards the race, and at the end of each month I intend to write a review and set my goals/plans for the next month.

Writing this blog post helps me to focus on what I need to do.

 

Richard