Walsh's Pyramid - Cairns, always a challenge

Walsh's Pyramid here in Cairns. 922 m high.

For the past 7 years, Euan and I have run the Pyramid Race, which involves a 3 km run to the mountain from the town of Gordonvale, a climb up the mountain, race down, then run back to Gordonvale.

We often train on the mountain, but it never gets any easier.

Although over the years my race times have improved as you can see below - there are still good and bad days where I go faster or much slower.  Today was one of those much slower days!



Pyramid Race Times over 7 Years

2009   3 hrs 15 mins 19 secs          135th place

2010   2 hrs 39 mins 32 secs          86th place

2011   2 hrs 36 mins 35 secs         103rd place

2012   2 hrs 37 mins 0 secs           102nd place

2013   2 hrs 28 mins  58 secs          93rd place

2014   2 hrs 31 mins   42 secs        112th place

2015   2 hrs  9 mins    45 secs          64th place   2nd in age category

2016   2 hrs 16 mins   19 secs         64th place   3rd in age category

In the 2 hours 40 minutes it took me today to run from Gordonvale, go up and down the mountain and run back today - I had plenty of time to think.

At the start

On the run to the mountain we took it easy and I felt good. Then came the first 5 minutes of climbing (which is just non-stop steep climbing from the word go).  Every time I climb this mountain, the first five minutes is spent thinking - 'this is hard', 'I'm not getting any stronger'  'what made me think I could do this faster'..... and other such things.  I'm generally a very positive thinker, but haven't managed to conquer the negative effects of the first five minutes of climbing this mountain yet.  Maybe when I conquer that and turn it around to positive, I'll make more progress!

Uphill slog

A slog is what it felt like today. Sometimes I feel strong, but not today. It was hot, humid and I felt old and unfit.  I spent my time thinking about the exercise and training I want to do so that I can feel strong on my trail runs and so enjoy them more.

Generally I do enjoy my runs, even slower ones, but I know that the stronger, fitter and more prepared I am, the more I will enjoy them!

I thought about how I'm going to be more consistent in my training and more careful about what I eat - to get better nutrition into my body and fewer over indulgences!

It's like the hangover where you say I'm never going to drink again!  This was my time to feel the pain and figure out how to not feel like this again!  

The Top

Reaching the top is always an achievement and worth it every time for the view out over Cairns and out to sea.

I don't always stop at the top - sometimes it's just a turn around and straight into the downhill.  Today I needed to stop and remind myself why I was doing this!

Downhill

Coming down is such a relief after an hour of constant uphill strain on the leg muscles and my breathing.  That's what I most look forward to about going down - having my breath back.

Over the years I've gotten much better at the downhill - more confident to run more and more of it as I get to know the course more and feel more sure of my legs and footing. On a good day - I love the downhill, feeling strong and flying down, plenty of (small) jumps and leaps.  

Passing people walking up the mountain as I fly down is a great confidence boost. Seeing them at the tough uphill stage, I'm reminded again that I've completed that part and that makes me feel good.  It also makes me feel good when I hear people saying, "here comes a runner" and I think..that's me!   One of the relatively few people that 'run' the Pyramid!

The run back to Gordonvale

The run back after climbing up and down the mountain is always tough.  When I'm nearing the end of the downhill - I always think that I'm looking forward to just being able to run on the flat and give my downhill muscles a break, but then when I actually reach the flat part at the base, I realise quite how tired ALL of my leg muscles are and it's not really much of a relief to run on the flat.

Today I could have run all the way back (I can't always) but it was honestly just too hard and my head was in the wrong place to push myself to do it.  Everything hurt, I was hot and tired, so I ran and walked back. I couldn't find the motivation to push on and keep running.

Now

A few hours later, I've had a nap, and some food and am feeling much better.  The motivation is still there and I'm determined to make it last and get stronger and fitter.

The weather up here in Cairns has really turned hot and humid over the past couple of weeks, which makes long runs that little bit extra tiring, but that's not going to go away, so I just have to deal with it and let my body adapt to that heat and humidity.

Running the Pyramid is one of my favourite runs to do - although today you wouldn't think so!  It's never easy, always a challenge, but there's always that great sense of achievement from having done it!  

And that's what I'm focusing on today.

The Pyramid Race 2015 - from last to 2nd in 6 years!

Yesterday was my 6th year of running The Great Pyramid Race here in Cairns, Australia. 

I had a great race day, everything seemed to go well and despite feeling like I really haven't trained for the race this year I finished in my best ever time of 2 hours 9 mins and finished 2nd placed veteran female!

It was such a great feeling and amazing to see how far I've come since my first Pyramid Race in 2009 when it took me 3 hours and 15 mins and I finished last place in the Open Female category. 

In my 6 years of doing this race I've learnt a lot. I've trained hard and gone in knowing I had a chance to do really well, but stuffed up my hydration completely and cramped badly halfway through the race. I've let my mind get the better of me and given up mentally halfway through the race. But this year I really feel like I've learnt how I should run the Pyramid Race.

I went into the race this year with no expectations having done very little training.  

The run to the mountain

I knew from experience that the 3km flat run to the base can be my undoing, so I consciously took it easy and felt good at the base - warmed up and ready to go in just under 17 minutes. 

The climb up

The climb itself (922m) takes me about an hour. I knew my steady pace and stuck to it. If I needed to pass people to stick to this pace I did, but I also didn't worry about people passing me. I made it to the top at the 1 hour and 21 mins mark, so a little more than an hour of uphill, but I was pretty pleased with that and still felt good.

The run down

I now really enjoy this part of the race. The turn around at the top is a great mental feeling and once the uphill is over, my breathing becomes easier. The downhill is about speed with control and enjoying it.  I loved the downhill this year and came down in my fastest ever time of 31 minutes.

The run back 

The 3km run back after climbing the mountain is quite simply a mental challenge. My legs were so tired, but I knew my time was very good and I knew I could run all the way back - albeit slowly. 

 With a jelly snake from my watching daughters to set me on my way, I slowly jogged back. Pretty soon into this final run I felt my legs wanting to cramp, but wasn't going to let that happen and the last 12 mins of the race was spent chanting in my head, 

"you will not cramp, you will not cramp"!

With the finish line in sight, I was really hurting and just wanted to finish, but when I heard my girls shouting for me I managed to put on a bit of a sprint for the line. Although judging by the photos, my feet were barely making it off the ground, so I don't think it was much of a sprint!

So this year I feel like I finally learned how to run The Pyramid Race and I feel really positive and encouraged about my coming years of trail running. To see how far I've come in 6 years of persistence, training (which I've got better at over time in terms of consistency) and learning about race hydration and nutrition; gives me real hope and an excitement about what I could achieve in years to come!

I'm fired up to start training properly again and also to lose some weight.  This is something I talk about lots, start dong and lose 2 or 3 kilos and feel really good, then stop. I think I'm mentally ready now to stick to it beyond the initial couple of kilos, with the incentive of some really great times in my running.

I'm just about to start a 12 week training plan for a half marathon race I'm entered in in November, and there are a couple of trail runs in those 12 weeks too which will be fun.

I'm feeling focused, motivated and ready to take action to become a better and faster runner!

The Great Pyramid Race 2014 - Race Report

For the past 6 years now, my husband and I have entered The Great Pyramid Race here in Cairns. The race is 12 km long and the mountain 922 m high (the worlds highest natural free standing pyramid).

 The race is described as:

“A never-ending uphill scramble and a ‘controlled’ downhill free fall”

 My report from last year's race, when I got my hydration all wrong and cramped badly, is here.

This year, my training was going well, I'd got my hydration sorted and was feeling positive...until I got sick.  It was a nasty winter cold that went to my chest and blocked my sinuses and I could not kick it!  So when the race came round (back in August), I was still coughing and blocked up, but decided to do the race anyway, just for fun and not worry about my time.

It was nice to run the race in a relaxed mode and I was surprised at my overall time when I was 'taking it easy'!  

So here's a few photos and comments on the race in general. I've used some photos from races and others from a walk we did up the mountain with our girls a few years ago, to give an idea of what the trail looks like!

Here's the start in the small town of Gordonvale:

To start the race you run all the way around the town square, with people cheering you all the way. I always go too fast on this part in the excitement of the start of the race. Once I'm past the square, round the corner and out of sight, I slow to my real pace!

First you have a 3km run to the base of the mountain, then the climb begins. It's basically non-stop uphill on a dusty, rocky track, which is sometimes a bit of a climb!

(the following pictures are from walking up the Pyramid with our kids - not race day!)

For the race, you have to reach the halfway up the mountain point under 1 hour to be allowed to continue the race. The first year we did the race, we made the cut off with just seconds to spare.  This year when I was 'taking it easy' I made it with 10 minutes to spare, which made me proud of how far I've come!

Going up, your legs and lungs burn. I can now go up the Pyramid in an hour. Coming down you use completely different muscles as you leap and bound on the rocks trying not to lose your balance! But I love that it's not hard on your breathing coming down! I can come down in 30 mins. 

(Incidentally, the race record is around 1 hour 15 mins - that's including the 3km run to and from the base, and up and down the mountain! Crazy!!)

Here's the view from the top 

(not that you stop to appreciate it on the race!)

Once you're back down the mountain, it's a relief to be running on the flat, but it's tough on your legs to keep them going for that last 3km back to the finish line!

Crossing the finish line is an awesome feeling. Especially the first year we did the race - not very prepared at all. We finished, but were basically in last place!

If you notice our time there from the first year we ran this race. It's nice to see our improvement. 

This year my husband finished in 2 hrs 12 mins; more than an hour quicker for a 12km race! Not bad.  This is a time I've matched in training but am yet to do on race day!!

It's always nice to get our finishers medals and certificates.

But what I really want is a top 3 female finish next year. I know I'm capable of it, on a good day, no illnesses etc.

Next year! I'll get there!

I love this race. It's tough and never seems to get any easier, but such a challenge and the best feeling when you've completed it!

The Great Pyramid Race - after turning 40

Since I began to exercise more than to just keep fit, I've found that as a result I have to pay more attention to how I train and what I eat and drink. Maybe part of that is my age too; reaching 40 last year I'm realising that I can no longer just eat, drink and do what I like and expect my body to cope and recover in the same way it did in my twenties.

Before our annual Pyramid Race (a 12 km race up and down a steep hill)  last year, I knew I'd trained more than in the previous years and instead of just aiming to finish, I knew I was capable of finishing in a good time together with the top female runners.  I was excited at this prospect and determined to do my best.

The previous year in the race I was aware that my mind and focus let me down. When the going got tough, I gave in mentally, finishing in the same time as the previous year - no improvement in a year, which really annoyed me after I thought I'd trained lots!

So last year I'd worked on pushing myself through the hard bits and was happy that I was in the right head-space to not give in when the going got tough.

Before the race

In the few days leading up to the race and particularly the morning of the race I knew I had to make sure I drank enough. The race takes place at 2 pm up here in the tropics, so it can be pretty hot and humid and dehydration can be a big problem.

So I made sure and sipped water at every opportunity, and I had my two bottles ready to take with me on the race - one water and one sports drink.

During the race

I started the race well, and for the first time in 5 years of doing the race, was up with the main pack of runners.  After the 3 km run to the mountain, I went well on the uphill, pushing through the pain and sore muscles to reach the top in 4th place in my age category. I knew I was pretty OK on the downhill part and so was feeling confident. I'd been sipping my sports drink every 15 mins or so though thought all was on track for finishing in a great time.

10 mins into the downhill, my mind was absolutely fine and feeling strong, but that was when my legs started to wobble and cramp.  I felt like I didn't have enough control over my leg muscles to be able to go downhill at any speed, so had to slow down to a walk.

The cramps were painful, but I managed to continue and finished the race in a faster time than the previous year, 2 hours and 28 minutes.

After the race

When I crossed the finish line, my legs gave way under me. It felt like every muscle was cramping at the same time, and as I tried to stretch one, another cramped as a result.

I felt frustrated as I wasn't out of breath and knew I hadn't done anywhere near the time I was capable of, but on the same note, I had crossed the line having mentally pushed my body as far as it could go on that day in that situation. I knew that at least this time my mind hadn't been the weak link.

The race volunteers were handing out sports drinks, and a friend bought me a coke. I drank these and ate lots of pieces of fruit that were also on offer in the finishers tent. Then I had one of the free massages also on offer - which helped loosen up my calf muscles which seemed the worst affected.  About 30 mins after the race, I felt rehydrated and my muscles were fine. I had no after effects from the cramps and my muscles didn't even ache the next day.

So why did I cramp so badly?

When I got home that evening, I tried to figure out why I'd cramped up so badly and gone so much slower than in practice runs.  After spending some time on Google, I figured that my major problem had been hydration.

Although nobody knows for certain, cramps may be caused my muscle fatigue, or low sodium, potassium or magnesium.

Yes,  my muscles were fatigued, but I'd never had cramps like this before in any of my practice runs or training sessions.  I had consciously drunk lots in the lead up to the race but all I'd really drunk was water.

What I think is likely that happened, is that I flushed a lot of the minerals my body needed out with the water, then when I did the race - and really pushed my body physically, the muscles just didn't have what they needed to work as hard as I wanted them to!

So what should I have done?

Once I began reading about hydration and exercise, it all seemed very sensible and logical. Of course just drinking plain water isn't going to be enough to hydrate my body sufficiently for a 2 hour plus race in hot and humid conditions. I'm no longer just going out for a jog around the streets - this is more serious exercise that requires me to take things a bit more seriously in terms of preparation, training, nutrition and hydration.

I believe I should have drunk some other drinks in the lead up to the race - perhaps some sports drinks, and also made sure to increase my salt intake a little too. Pre-race perhaps a banana for the potassium and magnesium.

I thought about my best practice race prior to race day itself . The night before that practice we'd been out at a friend's house and I'd eaten a lot of chips, crackers and dip - so plenty of salty carbohydrates. I'd also had sugary drinks as well as water.  Now I know that isn't very scientific, but I ran a great time the next day so can't have done anything too bad!

My plan from now

Knowing that I could have been up with the top runners in this year's race means that I feel that with the right training and nutrition, next year I'll get there!  I'd determined to start to learn about what my body needs to perform to the best of my ability.

My aim is not to leave this year's race to chance. I want to train and eat smart and that means educating myself. My goal is a top 3 finish in this year's Pyramid Race, in my age category.  Considering the first year I did the race - in 2009, I came last in my category, this will be a huge achievement for me. But I'm determined to get there.

With only just under 6 weeks to go until race day, I'm feeling positive and fit - just need to keep it going and get it all right on the day!