Gael Force West - A Rookies Story

gaelforce west 2009

noreply@blogger.com (Piaras MacDonnell) — Mon, 09 Nov 2009 09:44:00 +0000

Another great record of the even in video

ROAR Adventure Race, Achill Island, Ireland

noreply@blogger.com (Piaras MacDonnell) — Wed, 23 Sep 2009 18:13:00 +0000

Is this my next challenge

And finally....

noreply@blogger.com (Piaras MacDonnell) — Tue, 08 Sep 2009 21:49:00 +0000

The race is done, the pains forgotten but the memories are forever.

I am wrapping up this blog on my preparation and successful completion of the Gael Force West 2009 challenge. It served it's purpose very well.

Thank you for reading, I hope it was of help to you if you were preparing for GFW or a similar adventure.

Thank you all for your support, it was a huge help, I don't think I could have done it without you

Until the next "Rookie" challenge

Piaras

Another Goal Achieve - €500 for cancer research

noreply@blogger.com (Piaras MacDonnell) — Fri, 04 Sep 2009 21:41:00 +0000

€500 raised for Cancer Research.

Thank you all who supported my efforts in Gael Force West 2009

Gael Force 2009 - Race in Words & Pictures - Part 2

noreply@blogger.com (Piaras MacDonnell) — Wed, 02 Sep 2009 20:07:00 +0000

The Gael Force West 2009 Race in words and pictures continued

Once across the fjord it was more bog running for 1 KM and then some nice flat road running for a further 4KM

The views on the run to Delphi are inspiring. This river shot brought me back to my youth when we would fish the river in my grandads on a flood

At Delphi we transitioned to the bikes. Chance to grab some food and change to a cycling shirt. After the run you are sweaty and the change is vital if you are not to get cold.

The 30+ KM cycle was a welcome relief as you could take it at your own pace and refuel as you went. There were some steep hills (like the one in the picture) but in general you didn't have to be a pro.

To be honest I really enjoyed the cycle which was just as well considering the next transition.

The road up to Croke Patrick is steep and there is a time check at the bottom but the clock still runs. The box of infamous biscuits are also here. There's a water spot where I refilled and loos. Take a moment, the next hour is tough!

The ascent up Croke Patrick starts with a boggy run, as you can see from picture. You are then presented with a delema: go left with the crowd or go straight up (zig-zag). What will decide it is how strong your legs are. I went straight up and it was faster but took a lot out of me.

No picture or words can describe the pain of this ascent. It feels like it goes on forever.

My only advice, just put one foot on front of the other until you run out of mountain

Upon reaching the summit you get your coloured band to prove you made it and I took a moment to enjoy the view. An aside, if you face the lakes you get mobile phone signal.After that ordeal you'll want to tell someone!

You would think the ascent would be easier but it is the most dangerous part of the race. Your are tired, there are people in your way and the terrain is slippy. It will also be cold and wet. The trick is to avoid the stones as the will slip and stick to the edge where there's grip.

Once you are at the bottom it's onto the bike for 5 KM into Westport. 2KM of this is off road and if it's wet you'll be carrying your bike for this bit. A word.
Warning, even where there is tar road it's in poor condition, several bikes failed at this point.

The finish at Westport House is a great buzz with the crowds out to meet us. It was great for some of my family to be there

Happy to be finished.

Gael Force West 2009, what an experience.

Gael Force 2009 - Race in Words & Pictures - Part 1

noreply@blogger.com (Piaras MacDonnell) — Tue, 01 Sep 2009 20:47:00 +0000

It all started at the car park at Westport house, 6.30am. Waiting around for your bus to the start.

On the road,what a beautiful morning.

Some "relief" before the start. Look to the right you'll see 50 blokes doing what blokes do after drinking a litre of water on the bus

The Start on the beach

The first 5 KM is on road. The buzz is good, jokes & chat. All ahead of us.

Then we go off road and up a steep slippy hill and on to a bog track

Bog road for 3-4 KM. Very wet.

Transition to Kayak. The clock is stopped so time for a bite to eat, refill water and rest.

After Kayak which was relatively easy it's 5 KM to bike transition. More great views. See next post for more

Video Clips of the race

noreply@blogger.com (Piaras MacDonnell) — Tue, 01 Sep 2009 06:32:00 +0000

On the day I took some video shots at different point of Gael Force West.

Here is a link to a playlist

http://www.youtube.com/view_play_list?p=850DFB53072C302C

Mission Accomplished - Gael Force West 2009

noreply@blogger.com (Piaras MacDonnell) — Sun, 23 Aug 2009 21:40:00 +0000

6 hours of running, kayaking, running, cycling, hill climbing and more cycling.
What can you do but smile.

Game on

noreply@blogger.com (Piaras MacDonnell) — Thu, 20 Aug 2009 22:15:00 +0000

Final preparation, a bit nervous.

My next post will hopefully be a picture of me crossing the finish line.

Thank you to everyone who has helped, encouraged and supported me to this point. Now it's all up to me.

One day left

Fear of unknown - Kayak stage

noreply@blogger.com (Piaras MacDonnell) — Wed, 19 Aug 2009 06:23:00 +0000

The brave man is not he who does not feel afraid, but he who conquers that fear. - NELSON MANDELA, Autobiography

I was a little concerned about the kayak stage of Gael Force West, mainly because I have never used a kayak. I need not have worried. After a 10 minute tutorial and an hour of practice on the water I feel confident I can complete the Kayak stage. I am not saying I will be very fast but it's a short stage so it just need to be completed without falling in.

Like most challenges in life it's the unknown that we fear. My advice is to "just do it". In the words of Henry Ford "whether you think you can or can't, you're right"

Thanks to Fingal Sailing School for the lesson.

2 days to go

The race order is declared

noreply@blogger.com (Piaras MacDonnell) — Mon, 17 Aug 2009 19:23:00 +0000

The runners are declared!

The waves for Gael Force West have been declared. If you are taking part go and check what wave you are in right now!

Did you find you name,what colour is your wave and what time is it departing. Write it down.

If you can't find your name there may be a problem and you need to act now. On the day of registration it will be very difficult to get an sympathy or assistance with 2,400 other people buzzing around trying to get processed.

Note that there no official wave switching to join mates but by the time you get to the top of Croke Patrick you'll have equalised anyway.

If you are interested you'll find "Piaras" in the yellow wave.

Nearly there, 6 days to go

noreply@blogger.com (Piaras MacDonnell) — Sun, 16 Aug 2009 07:16:00 +0000

This time next week we'll be waking up with a sore body and a smile on our faces. How crazy will that be. Robbin Williams put it best when he described why marathon runners have a smile on their face crossing the finish line, they're thinking "I'm alive,I'm alive"

At this stage the training is done, so it's now all about preparation for the actual weekend.

Busy week ahead, in between work, kids, packing for holidays, the list goes on.

Have you got a tip for the final week, share it here!

My bag for the Gael Force West

noreply@blogger.com (Piaras MacDonnell) — Mon, 10 Aug 2009 19:37:00 +0000

My bag for the race, Deuter Speedlite 15, click the link to get the full specification.

I decided to trade down in size and don't regret it. It rides well while running and the waste strap stops it jumping around. The egg shape means my elbow don't hit off it on the down hill.

Just enough space for a water bladder, first aid, some food and minimal clothing. Bring it on Westport!

Team Mid Life Crises

noreply@blogger.com (Piaras MacDonnell) — Thu, 06 Aug 2009 22:07:00 +0000

A great run last night in the Phoenix Park for the last race in the series. Met up with a few other Gael Force Rookies, Phil & John, who will be in Westport at the end of the month. We all made it around. Check out the pics of "Team Mid-Life Crisis" below.

Full gallery of pictures from the night can be found here, set 1 and set 2

This was the last dress rehearsal before Gael Force West. So am I ready, am I f..k, but I'll be giving it my best effort.

My official time

John enjoying his run a bit too much

On my bike

Phil looking the part

A friend in need is a Team

noreply@blogger.com (Piaras MacDonnell) — Thu, 06 Aug 2009 21:34:00 +0000

Teamwork divides the task and doubles the success - unknown

The pace was fast, the circuit longer and expectations higher. It was the last race in the duathlon series in Phoenix Park but more importantly a benchmark for how well prepared I was for Gael Force West and a last chance to pick up some tips.

The biggest lesson I learnt on the night was the value of having a team. I don't mean anything formal but having a few friends, preferably at the same level of fitness, can make a huge difference. When the going gets tough that joke or bit of motivation could make all the difference.

There are other obvious advantages: shared tips, spare equipment, a joke and reassurance. On the trail it could be a lift, bike drafting, a tow or just a biscuit before you ascend Croke Patrick.

I will be trying to form an ad hoc team of friends on the day and I recommend you do the same.

2 weeks left!

Thank them for their patience

noreply@blogger.com (Piaras MacDonnell) — Wed, 29 Jul 2009 06:19:00 +0000

“Patience is the ability to idle your motor when you feel like stripping your gears.”
- Barbara Johnson

When you are busy training, researching or writing about a new endeavour you are taking that time and attention away from some thing or usually someone else. It may not always be obvious especially, as in my case, it is over a number of months.

Today, have a look around you and consider the impact of whatever new endeavour you have taken on and it's impact on those around you. Thank them for their support but also their patience.

"Lorraine, thank you for your infinite patience"

More than my legs "moving"

noreply@blogger.com (Piaras MacDonnell) — Mon, 27 Jul 2009 06:20:00 +0000

5 Km in and my stomach cramps are telling me this run will be one to remember.

I had been hit by runners trots, but at that moment in time all I was thinking about was how to get home or get relief.

Without getting into the details I made it home but after recovering I was left wondering how I'd avoid this stress on the weekend of Gael Force West?

www.Time-to-run.com have a good article on this and it's a topic on runnersworld.com boards if you want to find out more.

There is lots of advice out on the web but you really have to look at yourself and consider if this is a risk to plan for and what preparation suits your body. On the day of GFW there will be facilities available but when the need hits it may not be when you are near a porto-loo.

My advice for those worried about this problem: 5-10 baby wipes in your pack, a quick "wipe" is probably all you will need to get to the next transition point.

Officially 2500 participants - and this is good?

noreply@blogger.com (Piaras MacDonnell) — Fri, 24 Jul 2009 06:40:00 +0000

"We have surpassed even our own expectations and the event is now officially sold out, with 2500 participants entered. So people tell us, this makes GFW the largest adventure race on Earth!" - GaelForce West Newsletter

So I read with excitement the latest Newsletter from GFW Organisers. There haven't been many and to date and those that have been sent are usually promoting something. With 4 weeks to go I was expecting all sorts of good advice on how to get register, update on preparations, possibly a long range weather forecast, times of registration, etc. I was sadly disappointed. Yet another piece of marketing.

As a rookie to adventure racing and in particular GFW I am amazed at how little support and information the organisers are providing. The officialGFW blog has nothing useful and the web site lacks much of the detail needed. If you email it generally "bounces back".

All I can say is give yourself plenty of time on Friday for registration and setup. Assume there will be delays at every point on race day from getting the bus to the start, starting waves, transitions, to the pint in the pub.

It will be a great day but more info would certainly make this GFW first timer more comfortable.

How quickly you can loose your way

noreply@blogger.com (Piaras MacDonnell) — Sun, 19 Jul 2009 08:31:00 +0000

How quickly it's all gone pete tong, I stood on the scales this morning, 13st 5lb. My 3 day break in training has come at a price and this cheque is being cashed at the weighing scales.

There have been some family celebration over the last week and I took a break in training. Unfortunately I didn't take a break in the calorie in-take and in particular the the yeast and simple carbohydrates, you can guess where I was getting those.

I took some time to analyse my diet, especially since I started the morning runs and I have noticed that simple sugars and simple carbs have been sneaking in. High sugar bars, biscuits, chocolate, etc. Even the cereal (special K, etc) are loaded with sugar and salt. Josh Clark over at Cool Running has a nice article on The Runners Diet. Which explains a lot of this.

Diet in sport is a whole science in its self but some of the lessons I've start to learn are:

You have to be monitoring calorie intake, even in the short term.
Sugar (simple carbs) are hiding everywhere.
Eat smaller and more frequently, not unlike during the race itself
Use habits, especially eating one, to your advantage.

5 weeks to go so eating well will still make a big difference.

Your names not on the list, you're not getting in

noreply@blogger.com (Piaras MacDonnell) — Mon, 13 Jul 2009 19:37:00 +0000

"Your names not on the list"

"Are you sure, I pre-registered months ago"

"Sorry mate it's not down here"

Memories of queuing outside some night club at 16, a little tipsy, came rushing back. The queue of athletes behind me was adding urgency to the situation. After checking all the lists again there was no proof I had registered or paid. No race tonight.

Due to an administration screw up (and no cash) I was unable to compete in the 3rd Phoenix Park duathlon. I did my run anyway (unofficially trimming 3 minutes off).

It set me thinking, what will registration for Gael Force West be like and what were the chances of a replay of this experience? With 1200 athletes pretty high I imagine, I needed to get some advice from some veterns.

The result of a couple of chats:

Give yourselves time, rushing is not only dangerous on narrow roads but you are likely to get lost.
Daylight! Get there as early as possible on Friday, it will make setup so much easier.
Prepare for a wait, have a book, an iPod, a smile and a positive attitude, it's meant to be fun
Stock up BEFORE you arrive for registration, it's an hour back to Westport if your forget something.
Eat and drink as normal, don't leave it too late.
Remember where your bike is dropped, walk the path to it a couple of times from the entrance.
Assume it will be raining all night, prepare accordingly.
Have a print out of your payment confirmation, just in case they have lost your details.

If you have any other suggestions to help registration run smoothly let me know.

Over the next few weeks I will be breaking down the Saturday from Breakfast to Pub with a few unexpected tips I picked up thrown in.

The right shoes

noreply@blogger.com (Piaras MacDonnell) — Mon, 13 Jul 2009 16:19:00 +0000

The new runners or should I say trail shoes, Salomon XT Wings, have a few miles on them and I have to say I'm pleased with the results.

If you're a regular reader you'll know I finally decided to get proper trail running shoe after a couple of mountain runs in my regular runners, ASICS Gel-DS. Although I can't say my times have dramatically improved the comfort and recovery certainly have.

So why should you get a pair of trail runners:

The re-enforced toe will save your toes, especially on rocky descents and forest trails (damn roots).
The extra grip means more sure footing, something you really notice in wet conditions
The thicker soles saves rookies like me from the "death by 1000 bruises" on running rocky trails
The lacing systems are not affected by wet and grime, subtle but important point
Reinforced ankle area reduces foot roll which caused me some stress previously
They dry out very fast.

Given the extreme difference in style, conditions and terrain for off-road running the right shoes are worth the investment. If you don't have a pair for Gael Force West already get them quick, you still have 6 weeks to break them in.

Advantages of early morning runs

noreply@blogger.com (Piaras MacDonnell) — Sat, 11 Jul 2009 06:28:00 +0000

Early to bed and early to rise makes a man healthy wealthy and wise.
- Benjamin Franklin

With the kids off school I have changed my training schedule to mornings now. So this morning I decided to complete my duathlon circuit in the Phoenix Park before the day started, around in 54 minutes.

It was a good session but it was particularly enjoyable because of the peace, quite, no traffic and wildlife. Saw a couple of stags in the long grass, common for the Park, and a variety of other animals.

I'm a morning person by nature anyway but the advantages of early morning training far out weigh the disadvantages, believe it or not you can get use to rising at 6.30am. It you need some help check out this article on Rising Early in Zen Habits

Just be mindful that your partner may not be as enthusiastic as you for getting up early

Gaelforce Cycle West

noreply@blogger.com (Piaras MacDonnell) — Mon, 29 Jun 2009 21:34:00 +0000

As the farmer said "if you have a good cow, milk her".

And that is exactly what the organisers of Gaelforce West are doing with their 24 hour cycle race.
Good article in The Mayo News, "HEALTH: Test your endurance at Gaelforce Cycle West" by Anton McNulty.

Maybe next year......

That Burning Feeling

noreply@blogger.com (Piaras MacDonnell) — Tue, 23 Jun 2009 05:46:00 +0000

I discovered the "joy" of nipple burn last night during my fartleck session. The combination of polyester, sweat, warm evening and friction produced the legendary affect. I'd have laughed if it wasn't so sore.

I had been told about this complaint by other long distance runners but assumed it afflicted a minority but on investigating it afterwards I discovered it is very common. The cures range from cotton bras (are there cross dressing rules in GFW?), special gels, protective pads, plasters or vaseline.

At least I found out now rather than 20K into the race so I'll go better prepared, prevention rather than cure is what this training is all about anyway.

As an aside, the fartleck session was excellent, something I'll post on again.

New Runners

noreply@blogger.com (Piaras MacDonnell) — Sun, 21 Jun 2009 11:02:00 +0000

"I still have my feet on the ground, I just have better shoes"

- Oprah Winfrey

Got myself some new trail runners. A pair of Salomon XT Wings. You can read a review over at www.MountainZone.com. Last years model but at a good price on eBay.

I tried them on in a shop but when the price is twice the difference you have to question the margins between physical and virtual shops. I bought a map and emergency whistle so they got something for their time.

There are lots of elements to consider, I'm told, when selecting your trail shoe. To be honest my criteria were less demanding:

Flexible enough for street and hill running
Comfortable, for me, on the flat and on an incline both up and down
Available, most sports shops have a poor selection of trail shoes
Cost
Reasonable reviews

One minor point I did get a little hung up on was to go waterproof or not. I ended up going for breathable based on a piece of advice from a fell runner, "waterproof only keeps the wet in, change the socks".

I'll let you know after they are broken if there's a big improvement on my ASICS Gel-DS.