MorrFit Health and Performance

What’s to read below?:

• Details on the 50km Ultra Trail Australia Event
• How did Cathy train in lead up for this 50km running event?
• My thoughts on Cathy’s lead up and event.
• What qualities did Cathy show to achieve such a result? (IMPORTANT for everyone reading)
• What’s next on Cathy’s bucket list (upcoming goals)?
• Cathy’s view on what it has been like working with Coach Nathan.

What a weekend at the Ultra Trail Australia event it was for client Cathy Perri!

Cathy took part in a 50km trail run through some of the toughest and most beautiful scenic areas the Blue Mountains has to offer. Not only did Cathy complete a running course that is 50km’s in length (just imagine you running that distance for a second lol) which is ridiculous in itself, but she managed it under 8 hours while working up and down all of the climbs and descents these tracks have to offer. Like seriously…. as if running 50km’s on a flat road isn’t hard enough lol now add on 2500m gain/loss!!! AMAZING!!!

The UTA50 course traces the second half of the UTA100 course, and does not lack for the beauty or stunning landscapes of its longer counterpart.

You’ll start at Scenic World in Katoomba and be heading along the cliff tops, checking out the breath-taking views of Mt Solitary and the escarpments before you know it.

The spectacular Wentworth Falls is the next highlight after around 25km, before cruising down the epic Kedumba Pass.

The only way is up from there, culminating with those infamous 951 steps and the finish line back at Scenic World!

Cathy has been training with me for over 2 years now and she has built a very descent aerobic base over this time. Like all of us, we go in and out of peak moments of fitness and stages where maintenance can also be the goal. Cathy’s training specifically for UTA 50km started in January this year 2023.

With Cathy’s prior aerobic base and the potential of 4 months of solid training meant that Cathy had a good timeline to not only get her body at a peak its never been at before, but also is a good length of time without the risk of burnout or need for “over doing it” which gives a higher risk of injuries (which Cathy has fought many injuries before).

In regards to Cathy’s programming, for much of the 4 months, the focus was all about an accumulation of what I call “short form” based training. This is training typically in the realm of 30-75 minutes in length and low to moderate intensity for the first few blocks of training. It allows for Cathy to place a stress onto the body with a higher advantage point of actually recovering appropriately from every training session (not taking days to recover or training on chronic soreness). In my experience many fail with their endurance endeavours because they place too much effort and focus on the “long form” training instead of the smaller sessions which may seem easy, small and insignificant. But endurance is all about how much stress you can take over a long period of time. Not just one big moment.

To give some more context… keep reading for training related info.

Endurance: the ability to endure an unpleasant or difficult process or situation without giving way.

There are many reasons why people get into endurance specific training, however one of the major reasons I hear is the addictiveness of what the extended, unpleasant or difficult moments provide once you have pushed through them (the above definition is what we all love). Like most training modalities, this can become super addictive and you can find yourself completing the long form sessions all the time, but then a few months go by and you wonder why your performance has taken a decline or plateau.

The long form sessions (e.g long run or brick session) are the accumulation of all the smaller sessions you have completed. Many people can find themselves doing virtually no structured training throughout the week, but yet head out for these amazing long efforts on the weekend.

Why is this a problem for endurance performance?

Long form sessions are extremely taxing on your body. Typically the intensity is not controlled, typically you are at the back end of a busy week (stressed and tired) and typically you are so fresh from virtually no training all week you feel the “need” to head out and “give it to it”. This approach to training forces your body into a large physical stress in which it will (if you rest properly) take days to recover.

By falling into this weekly cycle you are not allowing yourself to adapt efficiently and effectively. When you force long form sessions continuously onto the body, you will generally see a decline in performance due to the overly high stress response.

Have you heard of hormesis?

Hormesis is any process in a cell or organism that exhibits a biphasic response to exposure to increasing amounts of a substance or condition. Within the hormetic zone, there is generally a favourable biological response to low exposures to toxins and other stressors.

You want to think and perceive any “exercise” or training session completed as a negative to the body. It’s when you rest and recover that you actually start to see the benefits you are after. So by only relying on the long form sessions to create better endurance, you are applying the wrong dosage to your training volume/intensity. Meaning there is no favourable response to your adaptations. The incorrect “hormetic zone” if you will.

So why was Cathy so successful?

Cathy prioritised the small things.

Cathy prioritised the smaller training sessions.

Cathy prioritised the short form based training in lieu of the long form.

Cathy prioritised the “Monday to Friday” sessions, and if she couldn’t always fit them into the week, Cathy would look at changing her plans for the weekend.

Cathy did the “boring and monotonous” training (this is a huge one for many!!!)

Cathy did the ground work.

I am so proud of Cathy and her amazing UTA result, but I always get impressed with the success in the lead up more than just the result on the day.

Cathy looked after her body, looked after her training schedule and had the right attitude in the 4 months leading up to the event. This is why I am PROUD of Cathy! All the “stuff” that people don’t see behind a photo like below is truly where the work is done. And for this I thank you 🙂 You are an inspiration to me and so many other people! Especially the MUMS!!!

Want to know what the “stuff” is? Keep reading…..

Many of our Sydney clients know about Cathy and is brought up in many conversations when I am out running with clients. I thought I would gather just a few of the unique qualities Cathy showcases towards her goals and training to help others understand what qualities are needed for success in something like an endurance event.

• Self initiative
• Self discipline
• Mindfulness
• Optimism 
• Clear and specific direction/goals
• Self reflection/review.

Self Initiative:
noun. an introductory act or step; leading action: to take the initiative in making friends. readiness and ability in initiating action; enterprise: to lack initiative. one’s personal, responsible decision: to act on one’s own initiative.

Self Discipline:
noun. Self discipline is the ability you have to control and motivate yourself, stay on track and do what is right. An example of self discipline is when you make sure you stay in your lane when training in a group.

Mindfulness:
The quality or state of being conscious or aware of something. A mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.

Optimistic:
Hopefulness and confidence about the future or the success of something.

Clear direction/goals:
What is it that you truly want and what are you willing to make sacrifices for?

Self reflection/review:
“Ignorance is bliss” but it won’t get you anywhere. To critically evaluate yourself regularly. The good, the bad and the ugly.

What is next for Cathy?

To complete such an event is an astonishing fete all on its own. To make things even more interesting, Cathy has signed up for the Southern Sydney 24hr Ultra where Cathy will attempt to run as far as she can around a continuous track for 24 hours STRAIGHT!!

Just let that sink in, busy Mum of two, whom works, plays wife and still manages to set and train for these big audacious goals. This is what I truly find inspiring, it’s completing these events and setting these goals while life is already packed full!

Talk about some serious life discipline Cathy has built!

Below is some detail on what Cathy has to say about our time together working on her endurance training goals.

I started training with Nathan in October of 2020. It was the end of Covid lockdowns (or so we thought) and I had spent the last few months reading books on ultra running and other equally ridiculous adventures. I had run a half marathon before and wanted to go further, so I had also been researching the MAF method and the benefits of zone 2 training (low heart rate training) and thought that maybe, just maybe, I could use these to get through a 50km race. But I had no real idea where to begin. 

Then one day on Facebook, the algorithm got it exactly right. No sooner had I decided to look for a coach who would be able to help me with my goal to run an ultramarathon, then up popped a young coach who focussed on endurance, low heart rate training and trail running. Enter Nathan and MorrFit Health and Performance.

After our first chat I knew I had found someone who not only had the knowledge I needed to help me reach my goals, but, perhaps more importantly, someone who was going to be enthusiastic (contagiously so), supportive and encouraging. Straight away he believed in what we could achieve as a team and with MorrFit that is what you are, part of a team. 

Despite a few setbacks with race postponements and injuries, in July of 2022 I tackled and completed my first 50km race at The Lakes trail festival. I went in feeling confident in my preparation and training, all thanks to Nathan. So much so that I had already booked my next event, this year’s UTA 50 before I’d even run my first. 

It’s hard to narrow down the most important thing I have gotten through training with Morrfit. My knowledge of training and nutrition has definitely increased dramatically, but it is the size of my dreams and goals have expanded exponentially. This year I will take on UTA50, followed by a 24 hour track race, then later in the year an 80km (50 mile) ultra. Next year, who knows. Maybe it will be time to mix it up a bit with some adventure racing? All I know is that if I put the dream out there, Nathan is always keen to help me get there and will eagerly jump on board for the ride. 

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