The Skyline 160 – Post Event Update

160kms (100mile) relay on one of Wellington’s iconic trails – don’t mind if I help myself to a lap or two of that awesomeness with an even awesomer group of runners!

The idea was conceived by local runner/web stocker Mike Brown whilst.. wait for it running! Mike is part of Wellington Running Meetup who hold regular running events and help get like minded folk come together and run some of Wellington’s sweet trails. The Skyline trail runs along the ridge line starting from Karori (Makara hill) then connects to Mt Kaukau (the one with the tall radio mast overlooking Wellington).

One way is roughly about 10kms and a return is 20kms or so. So the idea was simply start at 10am (officially) then run there (1 lap) and back (2laps) in a continuous relay where runners can run a single lap or two laps (out and back) till 160kms was completed in 24hrs ending at 10am the next day. Officially there was 16 legs since each leg was  10kms to complete the 160kms.

From Saturday 1st Feb morning there was a stream of runners who started from 10am  and ran multiple laps so they could just be part of it. I signed up to do the final leg which started at 7am on Sunday 2nd February. I was joined by Amanda (celebrity runner), Gemma and Alastair. In fact Alastair had already done 2 laps (20ks) and he was doing another 2 to make it 40km in total. Amanda had already done 1 since she started at the Kaukau end and Gemma had done 2 the day before so I was in some serious running company.

We headed off at 7am on the last two legs – Leg 15 to Kaukau and Leg 16 final leg back to Makara start. It was a stunning Wellington morning with a slight southerly breeze coming off the tops and perfect weather for an early morning jaunt on the hills. We hit Kaukau in about an hour and a bit and picked up another runner Clinton who joined us at Kaukau. After a quick stop and some drinks we headed back, Amanda bid adieu at Kaukau so it was me, Alastair, Clinton and Gemma who were on the final leg back. Here are some photos from throughout the day and all those wonderful runners who were part of this great event. I think that this will be a keeper and we’ll do the same next year!

Ewa not enjoying the early morning shift being on support watch at top of Makara Hill - apparently sleeping in a car is not that fun whilst people are out running through the night

Ewa not enjoying the early morning shift being on support watch at top of Makara Hill – apparently sleeping in a car is not that fun whilst people are out running through the night

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All set for the last two legs of the Skyline 160 – Alastair, Amanda (in her trademark yellow fancy pants), Gemma and Me.

 

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Skyline 160 enjoying the views

 

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Looking towards Kaukau in the distance and some company heading our way

 

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At top of Kaukau Leg 15 complete only 1 to go!

 

Mark and Ash who started it the day before doing the first two legs.

 

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Some of the other regulars from Wellington Running Meetup

 

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Some of the other regulars from Wellington Running Meetup

 

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Mike who tricked Mark to run with him in the middle of the night! They both seem happy enough.

 

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Squeaky the Pig is transitioned from Ewa to Mike in the middle of the night.

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We are officially done! 16th leg completed! Gemma, Clinton and Alastair.

 

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So many hills, so little time…

Collectively I think we ran more than 160kms and vertical ascent would be close to 120,000 or more easily! Two laps is about 850meters or so according to my Garmin. Here is the elevation profile from my two laps.

Makara to Kaukau and Back Elevation

Happy trails and if you are in Wellington come join Wellington Running Meetup! More awesome photos are here on Meetup Event page.

5km Races and Running Improvements

A while back I wrote that I was struggling to break the 20min mark in my 5km races. Fast track to exactly a year and I am now quite comfortably running sub 20min 5km races. My initial frustration with not being able to break that mark is now rewarded with a series of sub 20 times in a number of 5km races since October 2013 through to January 2014.

So far in 6 of my 5km races since October 2013 I have being consistent at running under sub 20minutes as follows:

Event Date Time
Lower Hutt parkrun 25/01/2014 19:36 Current PB
Hamilton Lake parkrun 28/12/2013 19:53
Porirua parkrun 30/11/2013 19:59
Wellington 5k 19/11/2013 19:55
Wellington 5k 29/10/2013 19:41
Lower Hutt parkrun 19/10/2013 19:39

With the net improvement my goal is to now be comfortable at running this pace at other distances. My next goal is to break 90mins in the half marathon distance. Key to this is being able to sustain 4:15min per KM splits for the net distance and pass the 5km mark in a comfortable time of 19:59 in a half marathon race. This will also mean that my current 10km personal best time will have an improvement. Well that’s the theory anyway.

Overall I am now doing some specific speed work sessions every week and working at my threshold pace. This has resulted in a few things:

  • I am able to run faster over longer distances with less effort. This is compared to the distances I used to run and my variances in heart rate. I can be in zone 2 with a HR variance of 143-155 and still run @ 5:00min pace. Previously I would be in Zone 3 or Zone 4 at that pace.
    HRZones2 HRZones
  • I can add distance to my weekly mileage but still be ‘fresh’ for key workouts such as speed sessions of intervals and tempos. Typically I will do an Interval session on a Wednesday and a Tempo on a Saturday so there is enough recovery time between them. I have been able to increase my weekly mileage to 100km per week with a peak of 120km as mentioned in my previous post.
    Weekly100kmIncidentally January has also been the month where I have gone over 400km for the month!

With these gradual increases I am hoping that I can continue my training and improving my running for this year. Main goal being the Rotorua marathon in May.

Happy running!