James Kuegler Coaching - Articles

Routeburn Classic. Section 5: Truth

4/26/2019

Section 5: Truth
Routeburn Flats - Routeburn Shelter

Key Points:
Routeburn Flats (Junction). 25.0km. 700m
Sappers Pass. 28.0km. 650m
Bridal Veil Falls Track (Junction) 29.5km. 580m
Sugarloaf Track (Junction). 30.5km. 500m
Routeburn Shelter. 31.5km. 480m

Mark Watson would likely describe the Routeburn Classic as 25km of hope, 7km of truth. This is the home stretch, and if you manage your intensity for the first 25km, this section will be a breeze.

The track is soft under foot, slightly downhill and follows the Route Burn through beech forest that in places appears to be growing in nothing more than a thin layer of moss.

Routeburn Classic. Section 4: Gravity

4/25/2019

Section 4: Gravity
Lake Harris - Routeburn Flats

Key Points:
Lake Harris (Highest Point). 19.8km. 1300m
Routeburn Falls Hut. 22.5km. 1000m
Routeburn Flats (Junction). 25.0km. 700m

What goes up, must come down, and it is all downhill from here to the finish line, well, kind of.

Routeburn Classic. Section 3: Alpine Vista

4/24/2019

Section 3: Alpine Vista
Ocean Ridge - Lake Harris

Key Points:
Ocean Ridge. 14.0km. 1220m
Deadmans Track Junction. 17.9km. 1150m
Harris Shelter. 19.0km. 1240m
Lake Harris (Highest Point). 19.8km. 1300m

Have a look at your watch as you come over Ocean Ridge. By time, you are approximately half way.

From Ocean Ridge to Deadmans Track you will have a majestic alpine vista across to the Darran Mountains, and down the Hollyford Valley towards the deserted paradise of Martins Bay. A manicured surface, and undulating terrain make this one of the fastest sections of the event.

There is a good chance you will hear and see Kea during the event. The large mountain parrot is recognisable by its shrill ‘keeeaaa’ call. The clown of of the mountain will likely be hanging around scavenging off anything it can get it's beak onto.

Routeburn Classic. Section 2: Moa Hunt

4/23/2019

Section 2: Moa Hunt
Earland Falls - Oceans Ridge

Key Points:
Earland Falls. 7.1km. 1000m
Sunny Creek Toilet. 8.2km. 1000m
The Orchard. 9.5km. 1000m
Lake MacKenzie Hut. 11.8km. 900m
Top Of The Tree Line. 13.0km. 1050m
Ocean Ridge. 14.0km. 1220m

As the gradient flattens from Earland Falls, you be will rewarded with an ancient forest draped in moss and lichen, with an emerging backdrop of Darran Mountains as the sun lights up the western side of the Hollyford Valley. It is worth noting that because you are on the eastern side of the valley you won’t feel the warmth of the sun on your back until you leave Lake MacKenzie. Gloves, arm warmers and beanie might be a smart choice.

For those who are struggling to contain their excitement, there is a conveniently, though bizarrely located toilet a kilometre after Earland Falls.

The picturesque view across Lake MacKenzie and up to Emily Pass, is one you will often see in brochures and magazines. Lake MacKenzie is also the location of the last known sighting of the Moa, as recently as 2003. For competitors, Lake MacKenzie serves as an aid station, and compulsory gear check.

Leaving Lake MacKenzie, above you to the west is the imposing face of Ocean Ridge, which serves as your next climb. The climb can be broken into two halves. The first half in the forest with rough uneven rock cut stairs. The second half a series of heart breaking switch-backs in open alpine daisies, and buttercups.

Routeburn Classic. Section 1: Up & Up

4/22/2019

Section 1: Up & Up
The Divide - Earland Falls

Key Points:
Lake Lochie (The Divide). 0.0km. 500m
Key Summit (Junction). 3.0km. 830m
Howden Hut. 3.8km. 680m
Earland Falls. 7.1km. 1000m

The Routeburn Classic begins from 500m back towards Te Anau on SH 94. This has the effect of spreading the field before you reach the narrow single track. If you are puffing by the time you enter the single track, you need to slow down. The 3km climb to Key Summit junction has an average gradient of 11%, and the vast majority of the field should be walk-jogging the climb. It is going to be a very long day if you go into the red zone on the first climb.

WUU2k Free Training Plan

4/22/2019

WUU2K Free Training Plan courtesy of Run Wellington and James Kuegler Coaching

This Free Training Programme is designed for participants taking on the WUU2K 42km Trail Marathon or the 60km Ultra Marathon. The free program is delivered in 3 blocks (4 weeks per block). Each block will be published on this page at the start of each block (see dates below). The program starts on 22nd April 2019.

Shoespiracy

3/21/2019

I challenge you to think differently about your shoes and the negative effects your footwear is having on your feet, the way you move and ultimately your health.

Leah Anstis: Continual Awesomeness

3/21/2019

Article by Leah Anstis

Every so often James prods me to pen a few words. Perhaps to entertain you with my relatable trials and tribulations, maybe for me to vent, or simply just spend some time reflecting on the happenings and achievements that have crossed my path over the past few weeks. Either way, it’s a space for me to feel like I’m talking to someone without actually having to see anyone.

Dealing with Injury

3/7/2019

Article by Claire Fox

Hands up if you have never had a running injury. WOW! You lucky buggers. There are not many of you though.

Like many runners I’ve had the misfortune of a few injuries, more than some, less than others. Some were short and fleeting and others seemed to last a lifetime (yes the dreaded Plantar Fasciitis).

Through various injuries (running and mountain biking) I have learnt a lot about my body, how it responds to training and stress load and how it recovers. As a result I’ve developed a few strategies to manage and minimise the impact of injuries.

Photo courtesy of Photos4Sale

Intensity vs Economy

2/24/2019

In this article we’re going to discuss two integral facets of sound performance and how these two impact on, and for many athletes are mistaken for, each other.

We are talking about intensity and economy. Both of which can either make or break your race. One is developed in training and one is enhanced by discipline and fitness however is influenced by knowledge and effects race strategy.

When we discuss the term ‘running economy’ we are referring to a mix of physiological and biomechanical factors that can positively or negatively influence energy utilisation when we run at a set speed or intensity.

Running intensity

Photo courtesy of Photos4Sale.