COACH’S CORNER WITH ISOBEL ROSS – STAYING MOTIVATED TO TRAIN ALL THROUGH WINTER

Kate Dzienis • April 30, 2022

COACH’S CORNER IS A FEATURE FOR OUR AURA MEMBERS, WHERE QUALIFIED TRAINED PROFESSIONALS PROVIDE YOU WITH ADVICE AND TIPS ON IMPROVING AND ENHANCING YOUR ULTRA RUNNING PERFORMANCE.

STAYING MOTIVATED TO TRAIN ALL THROUGH WINTER

Training through winter can be difficult; dark mornings/evenings, cold, rain and waning motivation. What’s a runner to do, especially when they have a race coming up in spring or summer? Although that may seem like a long time away, as we all know time flies and it will be here before you know it. And then, you will be rueing those days you stayed in your warm bed and didn’t hit the road and get the mileage and sessions in.

Here are some tips to help you overcome the hurdles brought on by the winter months:

Have a training plan. Although you may have a plan that you have borrowed from a friend or cobbled together from the internet and books, I would highly recommend you get a certified coach who creates research and science-based programs. When you are paying someone for their expertise you are more likely to follow through and complete the work. There is also the added accountability that goes with having a coach. A properly trained coach will ensure that every run has a purpose. The purpose may be an easy run to let the legs and body recover, or a quality session that is targeted at a certain physiological outcome or a long run that involves a progressed length/elevation. You will know ahead of time what you are doing and why you are doing it, which will make sticking to your plan that much easier.
Go through your goals. Why are you doing this? How important is it to you? Establish your ‘why’. Remind yourself before every run why this race is important to you and why you need to stick to your training plan. Revisit the purpose of the run from your training plan and understand how this particular run is helping you on the path to success at your race (whatever success means to you). Do not just rely on will power to get you out the door as there is always so many things vying for your attention, energy and time. ‘Why power’ is much stronger and longer-lasting than ‘will power’.
Schedule the time in your calendar for your run just like you would schedule a meeting for work. Make time for it to make it happen. It is not selfish to make your needs a priority. Just as the airline tells you to put the mask on yourself before others as then you are better equipped to help them, so to with life. Self-sacrifice is not the path to a wonderful and fulfilling life. You have this one precious life, and it is here to be lived fully; if running is part of that for you, make time for it. You will then be less resentful of others when they require your time, you will have more energy for others and thus be a better person overall. I’m not saying dedicate your life 100% to running, and to hell with everyone else. But it’s not too much to ask to have 60-90 minutes to yourself on a weekday. If you look after yourself, you will have more energy and attention focus to share with those around you.
Have all your clothes for running ready. If you run in the morning have your clothes laid out either on the floor next to your bed where you basically roll into them, or if you need to be sure not wake someone else, have them in the bathroom ready to go. If you run after work, same deal. Have your clothes laid out right where you walk in the door so there is no way you can miss them. Or have them in a bag in your car to stop for a run on the way home.
Have layers. Layering is warmer than one thick top. Layers help as you warm up and cool down. Getting hot and sweaty in one layer will just lead to coldness further into the run.
If it’s raining, have a proper waterproof rain jacket and a cap to keep the rain out of your face. Small things, but all add up to comfort that don’t add to your ‘mental chafe’ as I like to call it; those things that are only small, but are annoying and chafe away at your mental strength until suddenly you are depleted.
Whether you run before or after work have a reliable headtorch. The days are short, be ready for it! Make sure it is charged and ready to go! No surprises that will delay you getting out the door!
Organise to run with a friend to keep you committed. If you can’t run with a friend, have an accountability buddy. You both text each other when you are starting your runs, and again when you have finished. Don’t forget to congratulate each other on getting it done!
Know that when the weather is horrible and uninviting that race day indeed may dawn the same. It is important to train yourself mentally and physically to deal with crappy weather. What chafes in the rain? Is your rain jacket properly waterproof? Is a peak or a cap better to keep rain off you? Does your headtorch light the way well in the rain? Does your long sleeve top keep the cold out? What are your socks or runners like when they get wet? Does my headtorch band lose it’s elasticity in the wet? How do you deal mentally when the you’re wet and cold? So many potential lessons to be learnt here! The greatest gifts come wrapped in sandpaper!
Training in the dark of winter is an excellent way to train for long races where you might need to go through the night. It also means therefore that you don’t have to stay out all night to get that night training in! Some things to think about here are; how long does your headtorch last? Does it light the way properly so you can run well? Does the headtorch give you a headache? Is your depth perception different in the dark? How do your eyes adjust to the changes in light? So there you have it, follow these tips and training all through winter should be a breeze! Well at least, more doable! Have fun!

I would love to hear how you get on with some of these ideas. Email me isobel@peakendurancecoaching.com.au to let me know!

Isobel Ross is a Level 2 Recreational Running Coach at Peak Endurance Coaching and accredited with Athletics Australia. She is also a UESCA certified ultra running coach, a Running Revolution certified coach and a qualified personal trainer. Isobel works with athletes of all levels at all distances and she is also the host of podcast Peak Endurance. Isobel is a 3-time Australian long distance mountain running representative at the World Championships with a best finishing place of 10th female. Twice Australian trail champion, she has won Six Foot Track marathon, run a sub-3-hour marathon, and won a 24-hour track race overall with a distance of 198.7kms.

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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.