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COACH’S CORNER - Bondi to Manly Ultra Recap & Tips by Greta Truscott

November 28, 2024

greta truscott provides a recap, and a variety of tips, on the bondi to manly.

The attraction

The Bondi to Manly course is just under 80km with approximately 1,500m elevation gain and is breathtakingly beautiful hugging the coastline and harbour from Bondi Beach to Manly Beach including the most stairs and pristine beaches I’ve ever seen!! How lucky we have this event on our doorstep and seeing everyone you know along the way. The mixed terrain course makes it quite a fartlek with footpaths, sandy beaches, trails, stairs, hills, rocky outcrops and boardwalks. It is an AUTRA event making it extra attractive. Another incentive to support this event is that all the proceeds go back into preservation of this stunning public coastline track.

After running in the Bondi to Manly team relays for the previous 2 years, I was allured into my debut B2M in October this year!! It was such a brilliant day that I’m hooked and can’t wait to do it again. Race Director Ellie Pacholski and her team of volunteers (including Emma Trehy at the start line) do such an amazing job with the marshalling, course marking and all the aid stations. I didn’t get lost once. There were 608 finishers in the ultra and 460 teams in the relays .. approximately 2,448 runners altogether making it the biggest turn out in its 3^rd year.

The result

Fellow Rejoover Cheryl Greenway and I had quite the battle, which we thought might happen. I thought I’d have to be well under her 7:34 from last year to have a shot between us, but also factoring in anyone else, which was unknown. She ended up beating me by 49seconds in 7:23:59!! I was 2^nd female in 7:24:49 which includes the stops for water re-fills and one unfortunate loo stop. It was an exciting race manoeuvring through all the facets of the course and especially seeing so many friends and faces along the way cheering me on including Nadya Caminer at The Gap for the sunrise climb out of Bondi and Elle Goldrick at Rose Bay after the first aids station. The vibe was huge!! As was the stunning Spring weather. It got pretty warm in the middle of the day up to 22-23 degrees at most but luckily very nice mild conditions for late October.

The preparation

I hadn’t been able to prepare for B2M as well as I would have liked due to preceding event commitments and not being able to get a full ultra training block in. Just a few weeks earlier I ran the Sydney Marathon as part of their 2 year Major status candidacy 2023-24. We had quite a contingent of Rejoov Runners (4^th biggest team) preparing for that and so I had done a lot of marathon training with them, which was awesome. We were thrilled to since learn that Sydney will be a 7^th World Marathon Major!! Post Sydney Marathon, I worked hard at recovery and dialled into the B2M course with what remaining time I had.

My last ultra was Comrades 88km, South Africa in June 2023 and I had been focusing on the road marathon ever since chasing the sub 3!! Boston Marathon 3:10 in April didn’t go to plan, but finally the work paid off in Gold Coast in July in 2:56:31. Being marathon fit really helps a lot for Bondi to Manly due to the faster footpath sections. The winning male in this year’s B2M >> Mark Langley 6:04 set the course record and a 44min PB. He was 7^th place last year. This year Mark ran a speedy 2:33 Sydney Marathon just weeks prior, which no doubt helped this year’s campaign. Steph Austin (a 2:43 marathoner) set the women’s B2M course record in 7:12 last year.

It also significantly helps your B2M campaign to get in a few 40km+ runs and a couple 50km+ runs as part of a focused 8-12 week block. Due to Boston, Gold Coast and Sydney Marathons I only managed to squeeze in a few weeks post Sydney to focus on the stairs and a few trail long runs which were super fun with Rejoov running buddies, including my two longest runs 46km and 38k on the course, but the rest of the long runs were much shorter. I was fit and focused for B2M but not fully confident at being able to push as hard as I wanted due to those lacking longer runs on stairs. I think B2M is harder than Comrades because of the stairs, sandy beaches and changing terrain breaking your momentum. Comrades has similar elevation but is entirely on bitumen road and doesn’t have those other variables. So a good chunk of the race was going to come down to my mindset and how well I could fend off any cramps.

The nutrition

My nutrition and hydration was going to have to be seamless. I was aiming for 60grams carbs per hour (I’m 52kg) so more than my body weight in number of grams carbs / hr to be sure I had enough, plus plenty of electrolytes. I also researched that approx. 5 grams protein / hr could be helpful too. I practiced all this in training with my hydration pack and 2 soft flasks at the front (for easy re-fills at the aids stations in the race).

My nutrition and hydration consisted of:

WATER + electrolytes (Tailwind Nutrition Australia).
CARBS: Tailwind, gels, clif bloks, clif bar, half banana, piece of water melon, and coca cola.
PROTEIN: clif bar + whey protein isolate mixed in water.

The outstanding carbs winner for me was the Tailwind which was so easy to drink and digest and easy to pour into my soft flasks by sticking the sachet part way in like a funnel whilst running into the aids stations. I’m definitely going to rely more heavily on Tailwind for my main source of carbs in my next ultra (UTMB Tarawera NZ 100km in Feb). I’m still planning to include the other carb options mentioned simply because I like having some variety and things to look forward to along the way.

The mistake

My big mistake was that I ended up having most of my protein inside the first 2.5hrs .. about 25g of whey protein isolate (too much for me) and my guts exploded with nausea by Rushcutters Bay!! I dashed off course to the toilet so I lost at least 2minutes there and that’s when Cheryl caught up to me. We ran pretty close together until Clifton Gardens 51km mark when I stopped at a water station to refill water quickly. She made a break there.. I wasn’t too far behind but then after Balmoral Beach at about the 58k mark heading up the stairs to Middle Head my inner quads/hamstrings/adductors started to cramp and I had to awkwardly hobble for a couple minutes. I breathed deeply and tried not to panic. Luckily I managed to get running again after that. It was heating up and I kept steadily running, eating and drinking. Pressing on.

The comeback

The guts came good. My legs were feeling very good and strong. The Hoka Rocket 2 super shoes that I had worn for Gold Coast Marathon were doing a fine job along with my Prevani socks. I wasn’t having any blister trouble, that was a relief! Before Manly Wharf, I spotted the Hurts boys Charlie Dalziell and Tom Highnam. They gave me a great boost in spirits. At Manly Wharf aids station, seeing Keith Hong was awesome. Seeing comrade Alex Manteit in North Head was a buzz. I didn’t know how far Cheryl was ahead or how far other women were behind me, but I felt that I was finishing strong and kept pushing. I was running determined and scared and I didn’t let up in the hope that I might catch Cheryl or at least achieve my time goal of sub 7:30 or back up sub 7:40 or hopefully podium. I was trying to think of motivating thoughts and how good it’ll be to see Chris and everyone at the finish. I still had to be careful to run smoothly, avoid any more seizing cramps and not trip or fall over. All very challenging things in the last quarter of an ultra. Down through the last set of rocks, round Shelley Beach and getting a sniff of home in the last km, I surged with a big smile across the line and hugs with Chris, Cheryl and all the run buddies! Also happy to tell my coach Barry Keem how it all went. Being an AUTRA coach, I find it helps me to be a better coach, by knowing how it feels to be coached. Chris and I both know this event so well that we are especially happy to coach anyone of all levels for this event.

The Results

Well done everyone!! All 2,448 runners and all their supporters. It wouldn’t be what it is without all of you!! See the website for full results https://www.bonditomanlyultra.com

Especially thrilled for our 10 x ultra Rejoovers including James Hewat 2^nd male 8min PB, Chris Truscott 10^th 14min PB, Cheryl Greenway 1^st female 10min PB with debuts Greta Truscott 2^nd female, Alex Manteit, Ryan McKernon, Graham Long, Matt Morris plus Andrew Harford and Michelle Woodman PB back for their 2nd time!!

14 x Rejoov relay teams including:

Women’s team 1^st Rejoov Gals 6:25 (Alice Kendall, Imy Briscoe, Katie Rogers, Jessica Hurley)
Women’s team 2^nd Speedy Girls 6:32 (Harriet Beavis, Ruby Harrison, Grace Harrison, Emily Bartlett)
Men’s team 6^th Gun Runners 5:45 (Jonny Pisanelli, Jamie Broome, Alex Davies, Josh Arthur)
Mixed team 4^th Prevani Sock Warriers 6:36 (Alexandra McCaughan, Max Beavis, Alan Copeland, Nathan Archie)
Mixed team 7^th 6:42 Botti and Cash (Lotti Wilkinson, Cait Smith, Ash Merredew, Ben Young)
Mixed team 8^th A Few Good Runners 6:46 (Navid Abdi, Elle McDonnell, Ollie Penn, James Andreou).
Our other teams (love the creative names, fun and style): Chafing the Dream, Blister on the Run, Rejoov Dazzlers, Bondi to Margaritas, West Gosford APTA, Global x ETFS, Sole Mates and Golden Girls.

Thank you Race Director Elle Pacholski, volunteers, finish line refreshments and recovery with Physios from The Running Room including massage and ice baths. Thanks everyone!! See you all next year!!
Images: Marty Rowney and Chris Huang

Greta truscott is the founder and coach of rejoov runners in sydney, nsw. if you would like more information on being trained by greta, click through here to our aura endorsed coaches page.

Rejoov Runners

Greta Truscott

Founder & Coach // Rejoov Runners

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AUTRA News Report 19-02-2025

By Kate Dzienis • February 19, 2025

The latest in race results, covering Cradle Mountain Run, City Run, Oscars 100 Hut 2 Hut and Yaberoo Trail Ultra.

Final 2024 Points Competition Results

By Alexis Oosterhoff • January 30, 2025

Results for the 2024 AUTRA Points Competition have been finalised, and are available on our Points Competition page. Full details of the top 10 (as shared on Facebook during January) are detailed below, and results for all participating AUTRA members can be found in the documents at the above link. It was a real battle throughout the year between our top two finishers, Phil Gore & Kevin "BK" Matthews, with both giving it their it their all at events, and through contributions to the community - volunteering at multiple events, and submitting articles to our monthly newsletter, Ultramag. They finished within 2km of total distance for the year (Phil on 1203.087km, and Kevin on 1205.510km), and it was only Phil's final volunteering effort on 6 Inch Trail Marathon in December that gave him the that very narrow victory. As you'd be aware from previous communications, this marks the end of the Points Competition. With trail running (of all distances) now incorporated into AU T RA's constitution, and after careful consideration of the costs of the competition payouts in it's current form, the committee felt it was time for it's retirement. This marks my seventh and final year of delivering the points competition to membership (2018-2024), after taking on the role from Cheryl Symons. It has brought me great joy in doing so, and I feel like I've had an opportunity to get to know so many of our members through seeing their race (and volunteering) performances over the years! I'm continuing in my role as the AUS/NZL statistician for DUV (from whom we shared the data for the points comp), and you can expect to continue to find your ultra-race result on their site. 1st Place - Phil Gore (WA) - 86 points Phil's achievements this year have included a massive 265.653km (and 2nd place) at the IAU 24h Asia & Oceania Championships, wins at the Red Dirt Backyard Ultra (33 laps), the Australian leg of Big Dog's Backyard World Team Championship (96 laps), and the Soochow/Taipei 24h Ultramarathon (270.826km). He also knocked out an easy (!) 72km at the Light Horse Ultra 24h in between supporting his amazing wife Gemma. Those two 24h wins netted Phil new Oceania 24h Open Male records, IAU Level 1 qualifiers, and pushed him to the top of Australia's 24h trophy board (with only the great Yiannis Kouros having run further). Phil topped-up his points by contributing one article to Ultramag, worked as an Event Director at Herdy's Frontyard Ultra, and volunteered at a further five events through the year. He finished on 86 points. 2nd Place - Kevin Matthews (WA) - 84 points Finishing in 2nd place in the AUTRA 2024 Points Competition is WA's Kevin Matthews. He monstered his way through the year with finishes at Australia Day Ultra 100km, Delirious WEST 200mi, 24 laps at Herdy's Frontyard Ultra, 190km at Light Horse Ultra 24h, 23 laps at Birdy's Backyard Ultra, and also completed Feral Pig 100 miler, Sandman 50km and Six Inch 47km. And to top things off, he contributed five articles to Ultramag, and volunteered at five events. BK ran 1205km in Ultramarathon races this year, all of them AUTRA-listed, and surpassed 100 marathon finishes (including 51 Ultramarathons!) Kevin finished the year on 84 points, a massive 34 points ahead of our 3rd place finisher Sue Robertson. 3rd Place - Sue Robertson (WA) - 50 points Finishing in 3rd place in the AUTRA 2024 Points Competition is WA's Sue Robertson. Sue completed the Ultra Series 100 miler trilogy of Delirious WEST, Irrational SOUTH and Unreasonable EAST, and rounded out her year with the Sandman 50km and Six Inch 47km races. She received 30 points from the racing at AUTRA-listed events, and was awarded a further 20 points by volunteering across eight events and contributing two articles to Ultramag, for a total of 50 points for the year. Thank you Sue! 4th Place - Margie Hadley (WA) - 47 points Finishing in 4th place in the AUTRA 2024 Points Competition is WA's Margie Hadley . She was the top-female finisher at both the No Time to Die Frontyard Ultra & Wild Dog Backyard Ultra, 2nd at Birdy's Backyard Ultra, ran 182km at the Australian 24h Track Invitational and placed 3rd at Coast to Kosci. Margie received 47 points in the competition 5th Place - Melissa Robertson (NSW) - 44 points Finishing in 5th place in the AUTRA 2024 Points Competition is NSW's Melissa Robertson. Melissa took out 1st place at Irrational SOUTH 200 miler, 2nd place at Lakes Trail Festival 100km, 1st place at Hume & Hovell 100 miler, 3rd place at Rumble in the Jungle and 6th place at Ultra-Trail Kosciuszko 100 miler! She also volunteered at the GNW 50km event, receiving 44 points in the competition! 6th Place - Aaron Young (WA) - 42 points Finishing in 6th place in the AUTRA 2024 Points Competition is WA's Aaron Young . Aaron finished in 1st place at each of the Ultra Series "Triple Crown" of 200 milers (Delirious WEST, Irrational SOUTH and Unreasonable EAST), 55 laps at Big Dog's Backyard World Team Championship, and rounded his year out with Feral Pig 100 miler. Aaron receives 42 points, just nudging ahead of Maree Connor (who also finished on 42 points) on a count-back 7th Place - Maree Connor (NSW) - 42 points Finishing in 7th place in the AUTRA 2024 Points Competition is NSW's Maree Connor. Maree had an outstanding year, achieving 2nd place with 221km (and an IAU Level 1 qualifier) at the IAU 24th Asian and Oceania Championships, 1st place at the Lakes Trail Festival 100km, 1st place with 67km at the Southern Sydney 6h race, and 1st place with 116km at the Narrabeen Allnighter 12h. Maree also competed at Spartathlon race this year (for which she contributed an article to the September Ultramag on her experience), receiving 42 points in the competition. 8th Place - Darren Linney (SA) - 41 points Finishing in 8th place in the AUTRA 2024 Points Competition is SA's Darren Linney . Darren completed 34 laps at No Time to Die BYU, 199km at the Adelaide 24h race, and 814km at the Australian 6 Day race, for a total of 1241km raced and 41 points . 9th Place - Tristan Cameron (WA) - 40 points Finishing in 9th place in the AUTRA 2024 Points Competition is WA's Tristan Cameron. Tristan completed the Ultra Series Triple Crown of 200 mile races (Delirious WEST, Irrational SOUTH and Unreasonable EAST), along with Feral Pig 100 miler, for a total of 1154km raced and 40 points. 10th Place - Jen Millum (WA) - 39 points Finishing in 10th place in the AUTRA 2024 Points Competition is WA's Jen Millum . Jen finished 1st at all three of the Ultra Series Trilogy of 100 milers (Delirious WEST, Irrational SOUTH and Unreasonable EAST), and was 2nd female with 35 laps at the Wild Dog Backyard Ultra. With a volunteer stint at the Yaberoo Trail Ultra, Jen finished the year with 39 points in the competition. To view the complete list of members who secured points in 2024 click here and then follow through to Points Summary under the 2024 tab. All winners have already been contacted, with cash prizes distributed for 1st - 7th places, and AUTRA Store vouchers sent for 8th, 9th & 10th.