Monday 16 September 2013

The PNG Highlands 20/20 Challenge


Background
In early 2013 my discovery of ultra running coincided with disturbing information uncovered by my wife Ova in her home village of Miaru (Gulf Province, Papua New Guinea): over the past year or so, from a population of just over 1000, around 50 people died of tuberculosis, which is a treatable illness. Unfortunately, the villagers didn’t have access to either immunisation or treatment, even though the capital city, with a modern public hospital, is just over 200 km away.
Until the 1980’s, rural areas of PNG had a basic but functioning health system, where just about every village had an aid post staffed by one or several orderlies, and every district headquarter had a health centre with doctors. For more serious cases, provincial capitals usually had a functioning hospital. In the 1990’s the system started to break down, the result of corruption and neglect. Today, the Miaru aid post is closed, and so is the district health centre, leaving locals with no option but to travel to Port Moresby for treatment. Most cannot afford it. Tuberculosis is endemic, sometimes fuelled by high rates of HIV infection, while malaria remains a threat to the most vulnerable.

Life Skills (PNG)
Ova and I joined forces with Chris Likeman, a New Zealand health professional, we registered a charity called Life Skills (PNG) and we started to network with PNG-based health workers and with various organisations, including Medical Aid Abroad, World Vision and UNICEF. Chris has been working on similar projects in Vanuatu for many years.
As a result, we have decided to deliver training in Miaru based on the Facts For Life program, jointly administered by UNICEF, the WHO and a few other agencies. The aim is really to raise awareness about primary healthcare, or what people and communities can do to improve their own health in the absence of doctors or medical facilities. The key topics we want to raise awareness of (from the Facts For Life program) are the following:
·         Timing Births
·         Safe Motherhood and Newborn Health
·         Child Development and Early Learning
·         Breastfeeding
·         Nutrition and Growth
·         Immunization
·         Diarrhoea
·         Coughs, Cold and More Serious Illnesses
·         Hygiene
·         Malaria
·         HIV
·         Child Protection
·         Injury Prevention
·         Emergencies: Preparedness and Response
To this list we would like to add one topic outside the scope of Facts For Life: Exercise and Active Living.
Our first workshops will take place in early 2014 in Miaru, and will be based on a ‘Train the Trainer’ approach, whereby local people will be trained to deliver workshops in their communities. Future workshops will take place in other areas of the country as the program grows.

Fundraising
I have used every running race I took part in this year, including the 250-km Big Red Run, as a fundraising tool for Life Skills, with individuals and companies sponsoring me for every race I do. This will continue right through to the Highlands event.
Although our initial area of operation will be Miaru, and our initial focus will be on immunisation, we are planning to expand to other areas of PNG, hence the idea of the Highlands 20/20 Challenge. The purpose of the event will go beyond raising money, as we will attempt to raise awareness through talks and meetings in all the villages where we stop (in schools or community centres), as well as through local and international media.
The Highlands region is the most densely populated area of PNG. Despite an abundance of natural resources, most people live in poverty with decaying infrastructure and very few of the basic services most of us would take for granted (functioning schools, electricity, safe water, health services, etc.) However, unlike many parts of PNG, the region is connected to the country’s main port, Lae, through the 800-km Highlands Highway.

The Highlands Run
At dawn on Papua New Guinea’s 39th Independence Day (Tuesday 16 September 2014), I will start running along the Highlands Highway from its western end point in the village of Lake Kopiago (Hela Province), aiming to arrive in at the Sir Ignatius Kilage Stadium in Lae (Morobe Province) on Sunday 5 October, together with runners taking part in the inaugural Morobe Marathon (this remains tentative for now).
The distance between Lake Kopiago and Lae is around 837 km, which we will round up to 844 km to make it equivalent to 20 marathons, hence the name 20/20 challenge (20 marathons in 20 days). Each day I will run a stage roughly equivalent to a marathon, with accommodation for my crew and myself in local villages along the highway, where the awareness sessions will be conducted in the afternoons/evenings. Rather than the full Facts For Life program, the focus of these sessions will be on exercise and healthy living, as exemplified by running.
Throughout the event, runners from the local villages will be invited to join in, for a few km or for a full stage if they are up for it. This will increase our safety in remote areas and help make us welcome in the villages where we decide to stop. If possible, a few higher profile runners from PNG and overseas will be invited to take part in some stages, to increase our exposure.

The Documentary
We are also hoping to produce a full length feature film, using the run as a thread linking together various aspects of PNG’s Highlands region and the issues facing its people. On a cultural level, the documentary could focus on the changes that occurred in the region since first contact in the 1930’s, as well as on the cultural differences between the different areas the run will go through. On a socio-economic level, we could tell the people’s stories, how they survive in the current environment, with a focus on the health-related issues we are addressing.

Risks
1.      The Highlands is a volatile region, with tribal warfare still occasionally flaring up and frequent armed robberies along the highway. A police or army escort will be necessary.
 
2.      Medical help may not be readily available in case of emergencies. Satellite phones and an insurance policy providing for medical evacuation will be needed. The crew should include at least one first aid qualified person, and preferably a physio.

3.      The road may not be in good condition, especially in the first few stages from Lake Kopiago to Tari, although it seems to be passable at the moment. A sturdy, spacious 4-wheel drive vehicle will be needed for the crews
 
 
 

Monday 2 September 2013

Training to go the distance


I seem to be getting more and more requests from friends and colleagues to help them with their running. I am certainly no expert, but apparently I do know how to go from couch potato to desert runner in a matter of months. Obviously I am not going to come up with anything revolutionary, as almost everything I know about running I learned from one of the best in the business (my coach Lisa). But I am happy to share my experiences in case someone out there finds it useful (feel free get in touch if you are interested).

Let’s get two things out of the way first:
1.      I’m not fast. I mean, I am never going to win races, nor is it my goal. In fact, when you run an ultra, it is really more about finishing than time (see my previous post). So if your goal is to run a 3:30 marathon, I don’t think I can help you (because I’m unlikely to ever achieve it).

2.      I prefer running on trails. OK, I do have a project to run down an 837-km highway, but there is nothing like being alone in nature, nothing like getting dirty out there, discovering landscapes that my motorised friends will never get to see.

So how did I get from 21K to 250K in just 4 months? I’m embarrassed to say, I didn’t really train that much, partly due to an injury, so I was the first one surprised by my achievement. But these are the things I did try to do:
·         I didn’t run every day, but I did attempt two consecutive long runs on the weekend. I would like to say that I ran 100K a week prior to my ultra (that’s the official recommendation), but I think that only happened one week. However, if you can run at least 50K over a weekend, you’re doing well. Learning to run on tired legs is crucial.

·         There is nothing wrong with walking. In an ultra, there is just no point powering up hills: the time you gain does not compensate the amount of energy you expand. I was quite surprised to see that even the elite runners spend a fair amount of time walking, and not only uphill. So tramping (hiking for non-Kiwis) is great training too. As I prepared, I just tried to spend a lot of time on my feet.

·         I tried running mostly trails (and on the beach since I was preparing for a desert). Very few ultras are run on roads, so if you’re preparing for an event in nature, no point training on the road. Hills are great for strength and overall cardio development.

·         Intervals really help. I was a bit sceptical with that piece of advice, since I had no particular speed goal, but speed training builds strength. I usually did this on a treadmill, with 4x4 minutes at a fast pace (say 13-14 kph), interspersed with 4x4 minutes at a slow pace (say 8 kph), and of course warm up and cool down.

·         Strength training in the gym also helps. Runners tend to focus on their lower body, but core strength is crucial as well. Since I am tall, my shoulders and upper back tend to start hurting when running for a long time, so I did exercises to strengthen them as well. I usually completed a weight circuit twice a week.

·         I also attended a Les Mills class called Body Balance, which is a mix of yoga, tai chi and pilates. It provides a core workout, together with flexibility and balance. It is also an excellent way to relax.
 
But most of all, completing a major event is about what goes on in your mind. It is about remembering why you’re out there, focusing on the prize, whatever that may be for you. It is about digging deep, pushing through the pain barrier and believing in yourself. As Pat Farmer told us, when you think you’ve gone as far as you can ever go, you’ve only gone half as far as your body is able to.