Ultra runners Brendan Davies and Shona Stephenson have achieved allot over the past 12 months (especially the last 4 weeks). Both raced the Ultra Trail Mount Fuji (UTMF – 160 km) and the NF100 km 3 weeks apart. The gap between runs was incredibly short and most would think detrimental. However both performed extremely well and show little to no sign of fatigue. So we decided to ask them a few questions to find what makes them tick and what their motivation is.
Brendan Davies
What did your result in The North Face 100 mean to you?
I’m very satisfied, as this big result has been a long time coming and it’s reward for a lot of hard work. It’s also special, not just because I ran the race so well, but because I got to experience the day with my wife Nadine who crewed for me and with so many of my trail running friends who were either in the race or spectating. It was also right in my backyard and bringing the title back to the Blue Mountains is a great feeling! To knock off Kilian Jornet’s race record was a bonus, he is a hero of mine. It is something I can hopefully tell my grand kids about one day!
How did you recovery so quickly after the UTMF 160 km just 3 weeks before?
I really ticked all the recovery boxes after UTMF. Straight into Hammer Recoverite post race, and then lots and lots of fresh, healthy protein rich food (not hard in Japan!). I had cold baths and also got in the Japanese hot baths which really soothed the muscles. I wore my compression pants daily and had a weekly massage. I just treated the 3 weeks in between races as the taper for TNF100 which also gave me plenty of time to recover. I kept the training very light, except for 2 intense sessions I did which happened to be two races. I did this to keep my race legs firing and not get too complacent.
Given the situation would you do the same (race UTMF and 3 weeks later race The North Face 100)?
I think I would! It’s far from textbook, but I’ve always just followed my intuition with training, the benefits of being self coached! I wouldn’t recommend anyone doing it unless they are very seasoned however. My body is quite used to this, as it is something I have trained it to adapt to over a long period of time. I knew that UTMF would benefit me hugely on the mental side of things too. It made anything in TNF100 look quite tame! So for that alone it was definitely worth it! My mindset going in to TNF100 was totally different to that in previous years.
What advice can you give to up-and-coming runners?
Don’t rush into the longer events start away. Start with small distances and progress up the ladder slowly, making sure to do at least 3 or 4 races at a particular distance before upping the ante. In training, variety is key! Have a good mix of aerobic and anaerobic sessions and get into a consistent weekly routine. Try and find a group to train with for some of your sessions. The comraderie in running is one of the main reasons I’m in the sport and you will find many new friends.
What was your nutrition plan for the TNF 100?
I started with Perpetuem Solids and used these as my main fuel up to half way where I then swapped to liquid Perp for the rest of the journey. I used the solids to cut down on weight and CP times in the initial uncrewed legs. I had a solid every 30 minutes up to half way, and also a Hammer Gel every 40 minutes. After halfway I just swigged at my liquid Perp whenever I felt like it, kept the Gels up and had a choc chip Hammer Bar when I wanted something solid coming out of the CPs. I also religiously had an Endurolytes every 30mins, sometime 2 in the heat of the day or on particular sections where I was using more effort. I drank water and also had a couple of bananas at CPs. This plan worked perfectly. I felt stable and sustained the whole day, and not even a hint of a cramp was evident.
How do you manage all the training and travelling (plus work and family)?
My wife would say ‘not very well’! Fortunately I have a pretty understanding work and being a teacher affords me the school holidays which is when I try and plan my overseas trips. I’m also pretty good at time management. I have to be! Training is always in the morning and afternoon, and my long runs are always started as early as possible on the weekend to avoid losing all my weekend.
What are your plans for the next 12 months?
I have the Hammer sponsored Glow Worm Tunnel Trail Marathon in a few weeks then I’m off to Europe for a couple of Skyrunning races including the Mt Blanc Marathon. It will be very exciting but also another step up in difficulty and competition. After that I’ll come back and do some more trail ultra such as the Surf Coast Century and the Kanangra Classic. Towards the end of the year I’m going to do a lot more road running to prepare me for the World 100k Road Champs in South Africa.In this preparation, I’ll be targeting a marathon where I would like to crack the 2:30 barrier. Away from racing, as an aside, I’ll continue to grow my coaching business. Next year I am planning on dedicating more time to this as well as racing the big one (if I get drawn out of the lottery) Western States 100 miler in the US.
Shona Stephenson
What did your result in The North Face 100 mean to you?
I was just so happy to be able to run a 15 minute personal best on the course. I knew I was injured and I carried a Achilles tear into the event. I ran the 100km managing my injury all the way. I injured myself about 12 days before the event testing out a different pair of shoes in a 10km time trial. Bugger! My nutrition however was spot on the entire way and I really did enjoy myself for about 90km out of 100km of the event! I felt great and I loved racing TNF100. When your always racing like me your bound to have a few set backs with some injuries in the year.
How did you recovery so quickly after the UTMF 160 km just 3 weeks before?
I just looked after myself. Hit my Endurolytes and Recoverite to help me with my energy and electrolyte balance, especially with in the first 2 days of racing . Even the week after the event I was really cautious about making sure I was eating right. I eat a bag of spinach a day to help with my energy levels. Heaps of good quality carbs and fats too. I actually felt great! Really fresh. No wonder I was racing 10km time trials. I race the Sydney Trail Series Bobbin Head the week before TNF100 and I came first and broke a course record by 2 minutes. Again I carried the Achilles injury into that event, but it did not seem to bother me over 10km. I’m really good at strapping my ankles so if I have an injury I can protect it.
Given the situation would you do the same (race UTMF and 3 weeks later race The North Face 100)?
Yes! I love racing, I love traveling and I love trail running. I’ll just be a little more careful in my taper next time. As an athlete we always think we are invincible. Sometimes we are our own worst enemies. A taper is meant to be a taper Shona not time to hit the 10km time trials. I did 2 in one week. Naughty! Lesson learned.
What advice can you give to up-and-coming runners?
Believe in yourself. Do the training and you’ll be able to do the event. Put trust in your training program. In a race like TNF100 it is 30% Hydration and Nutrition, 30% Physical, 30% Mental. Practice the training, practice the mental discipline and practice the hydration and nutrition.
If you look after your body then your body will look after you. Know your strengths and your weaknesses and race and train accordingly.
What was your nutrition plan for the TNF 100?
I have a Apple Cinnamon Gel Every 30min for the 1st 50km, then Tropical Gels every 30 Min for the last 50km. I drank Perpetuem every 5-10 Minutes for the entire event. I took 1-2 Endurolyte caps every 30 minutes, and I ate a 1/2 Hammer bar at every check point. I also Boiled up 200g of Potatoes which I salted and I carried them in a zip lock bag. Every time I felt a bit sick, usually after working hard up a climb I ate some of my baby spuds and it seemed to calm my stomach. I’m from Irish descent, spuds work for me.
How do you manage all the training and travelling (plus work and family)?
It’s tough being away from the family. I am just making sure that I make the most of every opportunity that I get. I want to be an awesome role model to my two daughters. Teach them that if they work hard and follow their dreams then they will achieve their goals. Life is meant to be fun, enjoyable and challenging. I’m trying to make the most of everything that comes my way. I think they understand why I’m away and racing so much . My husband is great too! I think he has learnt that I am a bit different from most other women.
It is a juggling act though, my daily schedule is nuts.
I start work some days at 5am in front of clients. I usually work solidly through until around lunch time. I then come home grab lunch then head to my own training session either in the gym, oval or trail. I am then usually around for my kids who get home from school and help out with the family until I have to head back out at night for more Pt Sessions or Bootcamps. I’ve decided to take Wednesday nights off now to make sure they get to their athletics session, Tuesday’s they are at swimming and Sunday’s at Drama. I also don’t work weekends. That’s for training time LDS on Saturdays or racing then Sunday is my Family day.
What are your plans for the next 12 months?
I’m running the Mt Blanc Marathon (France) in June, Ice Trail (France) July the Ultra Training Australia Camp in August in Anglesea Vic, before I fly back to Europe and race the UTMB Ultra Trail Mt Blanc in (France), then I’ll race the Surf Coast Century and I’ll see what else pops up before the end of 2013.