Breakin' Down

A Brief Summary

The last time England cricket team toured Australia, they were wiped 5-0. It was the 2103/2014 summer and in mid-January, I was introduced to trail running at Two Bays 28k.
Roll forward 4 years, England tour again (this time 4-0), and I once again toed the start line (this time the 56k).
Frustratingly though I have not competed in the intervening years. All lost through injury. If it means I can only get to Two Bays in an Ashes year, so be it. But gee that is gunna be tough if it means every 4 years. They say your first is always the one you hold closest to the heart, and this race has that hold on me.
To say my build-up has been bigger than Ben Hur would be an understatement, except that while the Ben Hur thing (the movie) was anything but an understatement, it was grande, on a grande scale.
Anyway, what was I saying? Yes, the build up. Early bird entries opened in July, special pricing after 9:00pm on a weeknight. Might have been slightly overexcited and jumped in to enter the 56. I didn't have a qualifier, no problems, been here before. So many friends were in parts excited or anxious, but supportive; this was going to a big 6 months lead-in.
As previously blogged, I had a pretty good last 6 months of 2017. Wonderland 36, Surf Coast Century 50k, and Melbourne Marathon. A break after MM, then a slow build-up with the intention to hit peak distance in mid-December. Never quite got there, new house taking up a lot of time. But still, as the New Year rolled in, I felt I was ready. A 41k training run on the flatter sections of the course 2 weeks out was a real confidence booster.

Race Day minus 1

Stayed with my friend Grace in St. Andrews on Saturday night. Rain belting down most of the night, wind howling through cracks in between the window and the sill.  This was not the summer weather I had been training through for the last couple of months.

Race Day

Morning dawns a bit calmer, although the weather still very unsummery.

Drive to Cape Schanck, meet lots of people, many wishing me well on my return. This has been talked up a fair bit. But I'm quite calm, trail races don't hold the same fear factor as a road marathon.

DTR crew ready to roll at Cape Schanck. Stephen, Nick, Narelle, myself,
Ross, Cassandra (reporter extraordinaire), Majid and Belle. Photo credit: Cassandra Gash

Jumper off, race kit on, watch fired up, countdown and then off we go. Well for 30 metres before the first bottleneck gets us! Lots of chat, nerves, ego, attention deficit, whatever, as we make our way along the path with Bushrangers Bay over our right shoulders.

Race start, and off we go. Photo credit: Cassandra Gash

The First 16

The first photographer on the trail, people jumping, me thinking I'm not wasting energy that early!

Down the steps at the newly named Stairs of Spontaneous Poetry (love your work Cam Baillie), everyone laughing how they wouldn't be (laughing) on the way back.

A beautiful single track, still in large groups but most of us content to stick to the group pace, plenty of places to pass later on. The pace is fine, 6 to 6:30 pace. We are mostly in a long line, the occasional overtaking manoeuver to keep everyone on their toes. But mostly it is all good, no incidents, no-one getting upset, we are all settling into the rhythm of the race.

Hit Boneo Road aid station at the 34-minute mark. I knew a few people here, and it was here that my great friend Chrissy had a massive smile, and her arms spread wide for the BIGGEST hug ever! I'd only run 6k, what was the return in 5+ hours going to be like? It was a great way to send me on my way. Chris and Michael from Lysterfield Trail Runners also here, as well as Kim Day, Race Director Rohan's wife. She had chatted with me at Wonderland last August about how happy she was going to be seeing me come back through there on the way back. Trusting I would be happy too! 

Exiting Boneo Road, 6k in.
Photo credit: Andrew Ross.

Cross the road, lots of peeps spectating, several friends there shouting out, photos being taken etc. Back into the bush and onto the diversion. This is in place to avoid congestion, head-ons etc. as the 28k runners run south, and we run north. Another friend Nigel is marshalling here to direct us up the correct path. Another hug (Nigel has had a torrid 2017 for him and his family, was just brilliant him and Jacinta came out to volunteer), and off we head up Long Pt. Circuit. The first section is through a climbing single track, a bit overgrown in places such that we get sprayed with wet foliage. A right turn, sharp left then we are on to a graded road, come rough track.

By now the groups are thinning somewhat. Some of us are electing to walk some of the steeper sections, knowing what's coming up, many others keep running.

The next aid station at the 10k mark pops up around a corner. Although we could hear them a mile away. Kerry Schilke was there spectating, cheering us all on. She would keep bobbing up all over the place during the run, following a group of runners from the very popular 'Running in the Burbs' group. They were ahead and behind me for most of the day, hence why Kerry was there lots.

Started finding empty gel wrappers along here. One looked old, maybe from our run here a fortnight ago, another was clearly today's. I stopped to pick them up when I could, fully intending to get rid of them at the next aid station (or the one after that, or the turnaround, or maybe on the way back, or ..... Yep, carried them all the way to the finish line). The weather has cleared after early drizzle and the sun is warm but race conditions are near perfect. Second gel, more sports drink. Stop 5 minutes later to eat some Cliff Bar and then think I should have done it at the aid station, that is, had a yak with the vollies (dumb...)

Roads and Suburbia

Hyslops aid station marks the start of the roads, bits of suburbia, sections of small reserve before we get to the back of Arthurs Seat. A couple of friends here at the aid station, Grace who I stayed with the night before, and Kat, one of the founding RD's at Inverloch parkrun. Both ushering the runners to the marquee, telling us what was on offer. I decided I had enough water and food, so went running through. Only to bump into Danny Burgess. He'd stopped to get food in and realised he'd started a bit too fast.

Danny (far left of picture) and I travelling well down
Duells Road. Photo credit: Toni Mackinlay.

Danny and I ran down Hyslops together, across Browns Road where there were lots of spectators and into the bush section beyond. Nasty little climb at the end of this bush then back out on to a gravel road again, heading towards Coolgowie Bushland Reserve. This is the back end of Rosebud, and a bitumen road looms ahead, a few cars, spectators (Nicole and Toni from Victorian Ultra Runners, VUR, taking photos, calling out names). Most of us are still having a few chats with one another, the pace is deliberately cruisey as we have a fair few k's left to run (and a double date with Arthurs Seat).

Through Coolgowie Bushland Reserve, past the Aid station here (someone telling me my board shorts were great, matching my legs, or some such statement..) and more bitumen as we climb Coolgowie Road to turn right up Waterfall Gully Road, heading to Arthurs Seat NP. DTR Diana was marshalling at the entrance, taking photos, accepting hugs, and then we were through and our first date with Arthurs.

Up and Then Down...

But before the date proper we had to deal with his bastard brother 'The hill at Maclarens Dam', a short pinch of 1.4k that starts very steep, then flattens out. So steep at the start, that as soon as the gradient gets to about 10 degrees, the natural tendency is to run. Then stop when you realise you can't really run this. It dips down, you think "Bewdy, climbing at an end", but no. Fecker goes on a bit longer, on road, all the way. Views across to Sorrento and Nepean Point on this day are wonderful (excepting those darkish clouds over Port Phillip Bay).

Climbing finally stops. By now Danny has got ahead of me, Mark Liam is with me (another VUR) and we are chatting with a girl doing her first ultra. What a great way to tick that one off. Turn into the trail proper and now is the waiting game to see when the front-runners return in the opposite direction. Wasn't long before on a section of flowing single trail runners in front were calling out "RUNNERS!!" Well yes, we were runners, but... Then Ash Bennet, Francesco Ciancio and another runner came flying around a corner. Myself and 2 other runners neatly side-stepping off the track before rejoining it. Closely followed by Majell Backhausen and then the first women, Lucy Bartholomew flying past and looking super strong.

And then it was a steady stream of runners coming back. A few saying hello, people I know, and people who know me. Gave me quite a boost. Then finally hit a pop-up aid station, a VUR had set up with coke, potato crisps and lollies. On the way back I would avail myself of this.

Then the descent towards Dromana. had a female runner pass me down here. She knew me, knew my name (wasn't on the bib), knew my running and injury history and my history with this event. Which was great, except when it came to her it was 'bar of soap' territory. I'm really sorry if you're reading this, I'm shithouse with names (and faces in reality), and feel terrible. Halfway down bump into fellow BBR runner Colin Hart gamely climbing back up. A quick hello, he tells me I'm looking strong (well thanks, but I am going downhill at this point!) and down I go. Start seeing lots more runners now, many I know on their way to PB's, strong runs etc.

Finally, I come to the end of the trail and hit the bitumen section on Lachlan Parade that leads us directly to Dromana. Now I have an issue with this section. As discussed with Nick Cimdins, why does it seem to take longer to run downhill to Dromana, than it does to turn around and hike major sections of that back up? The run down took forever. Those black clouds out over Port Phillip Bay 25 or so minutes ago? Materialised as a light shower along here. My mood darkened accordingly, and I just wanted to get into Dromana and see friends and refuel and get off the sodding road (and have a piss, busting most of the way down Arthurs, too many other runners to stop. Then HELLO suburbia...)

That Was the Easy Bit

Entering the aid station at Dromana. Slap on the arse from Matt.
Closely followed in by friend Drew Dunstone. Photo credit: Paula Pettingill.

Then after a millennium of running, Dromana aid station came into sight. Baw Baw Runner Carolyn was there directing us left to go across the timing pads, Matt Veenstra was there (slap on the arse probably needed when I was leaving aid station, not entering 😁 ) and Jamie Smith, all there to help me out. One of the icons of Two Bays is ringing the bell at the turnaround. And gee I gave that bell a bloody great bash! Stopped, grabbed some replacement sports drink (thanks, Warick King for the help there), gels and ran off to the toilet. Crucially I didn't pick up a spare bottle of Pickle Juice, thinking I was right. Would later pay dearly for that decision.

Colin Hart just before Dromana aid station.
Photo credit: Paula Pettingill.

Mental state better, partially recovered I left Dromana and headed back up Arthurs Seat for the 2nd of 2 dates today. Still lots of runners coming in, hi-5s and greetings as we all passed. Passed Kate Smith along here. She was volunteering, ringing a cowbell loudly and cheering us all on. Was a nice throwback to me, don't really know Kate well but met here through a mutual friend in 2014 when she ran the 56, and I ran my first 28 here. Further up at the end of the road before we returned to the Arthurs Seat trail, gun ultra runner Kath MacMillan was also there with a cowbell. But I was walking this section, "bell only rings for walkers!" I was told. "Douche grade hill" might also have been mentioned. Thanks, Kath...

Back up the trail and bumped into fellow DTR's Majid and Stephen. Majid looked like he wanted to get on with it, Stephen looked like he was picking his way deliberately and slowly up the trail. We soon all separated again. The most I remember about climbing here was hoping that my legs would be able to run again when the gradient flattened out. When it did I was able to run, but the sections over Arthurs had taken their toll. Still with 24k's+ to go, things weren't looking flash. Nevertheless, I've been here before, I knew I needed to just keep moving as moods change, the body adapts etc.
Exited the trail, then the downhill section that was the bastard uphill section that was (still is) the road to Maclarens Dam! The final steep section involved a number of us tip-toeing down on the road. Either that or run on the grass verge, but that didn't look any better, to be honest. Finally onto the dam wall and then back out onto Waterfall Gully Road. Backtracking to Coolgowie on roads that gently descend was fine for my legs, but on Coolgowie Road I felt the first tentative twinges of cramp in the right hamstring and left calf. Suddenly realised I hadn't grabbed the extra Pickle Juice but thought if I keep my gels and sports drink up I would survive. Stopped at the aid station at the bottom, friend Lou helping me out, everyone asking me how I was going. One of the frontrunners of the race had pulled out here. Franky was hanging around issuing orders, encouragement etc.

Through Coolgowie Busland Reserve, then back onto another road. It was along here, and into the next reserve that I was spying more empty gel packets. Picked a couple up before working out that I couldn't bend over to pick them up. Actually, barefaced lie. I could bend over, standing up was going to be the weak link in the chain.

Just Plugging Away

The section from Duells Road to Browns Road is a phytophthora free area. Wash down pads at either end for us to scrub our shoes and for me a reminder of the fragility of areas we run in and the impacts we can have. Crossed Browns Road and then contemplated the climb up Hyslops. I was well aware when Danny and I ran down this 4 hours previous how steep and long it actually was. Running back was just confirmation really. Ran/walked until it got too steep, then walked all the way into the aid station. Grace and Kat and Bernie Hughes all here, all checking us out and giving us what we needed. I stopped here for just over a minute and a half, recovering and mentally preparing myself for the next section through Greens, and my favourite section on this course.

Baw Baw Runners finished the 28k. L to R: Ash Buchanan, Paul Myers, Catherine Mckenna and Paul Fallon.
Photo credit: Linda Myers.

It was in here that I ran alongside several runners, leap-frogging one another for most of this section. Jason, Kay and one who I shall refer to as 'Runner in yellow shirt'. Actually, his name is Andrew, I just didn't know that at the time! This section gently descends, for the most part, through the beautiful bush. Lots of tree ferns, eucalyptus, bird life. The dappled sunlight streaming through the canopy made it humid in here, but it wasn't hot, just a bit warm. But it really was perfect running conditions. Just a pity my legs decided this was the section to pack it in...

Cramps came and went. Run, cramp, massage, walk it out, run again, rinse repeat. It was a slog. All the way through here was the same. But still I pushed on, every step is a step closer to finish, every time you run it happens quicker. Our little group leapfrogged, we chatted, encouraged one another and just kept moving forward. Andrew (from Brisbane, did I mention that?) were side-by-side in sections here, nit chatting, juts running and getting it done. As I've said, this section is wonderful, and it helped to salve the mental battles I was waging. There are a couple of short steep little climbs, not much, but these really started to make the cramps come on strong.

It took me 1:15 to get from the top of Hyslops to Boneo Road. All that time running, walking, running again. Keeping our little group in sight. Sometimes getting ahead (as we were all battling some issues of either fatigue, cramping or injury etc.), but we never got too far ahead or behind each other. There was a small aid station somewhere near Long Point Road that had coke, water and various goodies. Stop here, a quick chat with Jac who I met at Wonderland, and then on I pressed to Boneo Road. I was really setting my sights on getting to Boneo. I'd been using each aid station as little markers to aim for. No more than 10k apart, their appearance a blessing, the leaving a sad but necessary fact if I wanted to get this done. About 2k from Boneo, I lost sight of my friend in yellow (Andrew, from Brisbane, apparently we'd met before!). We'd been urging each other on for the nearly an hour, but he was clearly stronger and was running faster.

Now Boneo was next, and a bit special. Last aid stop before the finish, set in a pleasant grove of trees just off the road, and I have special memories of this place. First Two Bays in 2014, 22k mark of my 28k run and I hit this station having run strongly through Greens. But I had needed water, and or sports drink desperately. Grabbed the first cup I saw downed it, then realised that it was coke. Not normally an issue, but I was 2 months into a no added sugar diet, and the combination of sugar and caffeine had the required effect as I mowed down 20+ runners on the way to Cape Schanck! Following year, as a volunteer there I witnessed the (what I thought then as) superhuman feats by many runners in the 56. And I was on hand to help my friend Chrissy in her first Two Bays after she'd had a pretty bad race. 2018, and roles are reversed as she is there, and I'm running in.

An aid station that was an oasis in a world of hurt for me. So great seeing these guys and girls.
My 3 friends are from far left, Chris, Chrissy and Michael. Photo credit ?

After the gentle descent through Greens, the path comes out of the forest into open plain grassland, and then the trail climbs to Boneo Road. Traffic noise becomes evident, then still a kilometre out, the noise from the volunteers can be heard. Shouting, yelling, a horn of some description, cowbells; a grin spreads across my face. That last climb was a struggle, but before I knew it, the exit to the road appeared, and across the road I ran to the aid station.

An Oasis in my World of Pain 

Finishing.
Photo credit: Tony O'Connell

The noise was full-on. Spectators lining the path in, my friend Rose who I haven't seen in years is there, having run the 28k in the morning. Friends Chris and Michael were there on hand to greet me as I got to the table. Other vollies came over, offering water, sports drinks, coke etc. I was a bit dazed here but in good spirits. But I was also hurting pretty hard, the cramps and the fatigue really getting to me. Chrissy was busy attending to another runner, but was soon there to see me and get me all that I needed, give me the biggest hug and send me on my way. Was just the boost I needed. A few kinds words from Michael and Nigel, and zooper dooper from Kim Day and off I went again.

Finishing.
Photo credit: Rose Fuller

I'd had high hopes that I could run most of the way to Cape Schanck, but 2 minutes down the track, another eye-watering cramp hit me. More sports drink, one last gel and I continued on. In my mind's eye, I was slowing down and being passed by plenty of runners along here. And that may well have been the case, but a look at the results shows that I pulled back many places over the 2nd half of the course! Finally, I reached the horrid steps up the far side of Burrabong Creek and hobbled up them. By now even walking up these steps raises the heart rate.  From here it is 2.5k to the finish. I don't care about the distance, I just keep going until I start registering markers like the first sighting of the lighthouse, the several benches along the way, the road that comes in from the right.

Then, as with Boneo, the noise of the finish line can be heard. Is it a trick of the south-westerly breeze making it seem closer? Another runner looms up on my right and passes me. She looks stronger, but we both walk the next hill, I stay close behind, using her as inspiration to keep going. Hoping she doesn't think I feel slighted that she's passed me. I'm beyond that, finishing is the only thing. Kate Smith appears from around a corner, cowbell still going, still yelling encouragement to me.

One Day Son, This Race is Gunna End

Smiling, at the end of an ultra...
Photo credit: Matt Veenstra

And all of a sudden we enter the wide open area just before finish line. People are still lining the path in. Lots of yelling of names, people holding out their hands to hi-5 me and other runners. Such a great feeling, all the pain suddenly forgotten, all the cramps suddenly disappeared (I hope...), and the speed picks up as we turn right and climb the final stretch to the finish line. The sun is out, people are yelling out, a volunteer is there waiting to place a medal around my neck. There is nothing I wouldn't give at that very moment to be bottled and brought back at times of trouble.

Cross the finish lines arms aloft, then stop the watch and receive the biggest hug from friend Karen who'd been getting anxious wondering where I was. She placed the medal on my neck and then directed me to food and drink on the table. Honestly couldn't eat or drink anything, but an ice cold can of coke did the trick. The only time I'll ever drink the stuff, during and post ultra. I was walking around for a bit, under cover of the finish line, mainly because I didn't think I could sit without cramping.

Standing in the finish line area, can of coke in hand, my friend in yellow comes over to say hello. Turns out we'd met before. He'd run Warragul parkrun several weeks back, then the 2 of us had met on the Two Towns trail between Warragul and Drouin 3 weeks before the race. His sister-in-law recognised me from parkrun on the day. Small world indeed.

The Aftermath

December 2017 marked my biggest ever distance and vertical climbed since I've kept records. Yet that alone wasn't enough to get me through Two Bays 56. Yet I don't think I'm too far away in terms of strength and conditioning. Continue training, strength work in the gym, and avoid over-training injury and the gains will come. And eat early in the race, I'm still leaving it far too late, when the point of no return has passed.
Such a great event, I will be back next year for sure.
A big thank you to all the organising crew, Rohan Day, Michael Clarke and Kate Ablett. As well as all the volunteers (the aid stations are the best), and lastly all the other runners. Always run in the great spirit of companionship, and friendly rivalry it is the perfect start to the racing calendar year.

Next event is Tarawera 62 in New Zealand.
Then Roller Coaster 21 2 weeks after that. Recovery the key between events.

Until next time....

Victorian Ultra Runners (VUR) group shot. Big representation will look great
when VUR colours are on display.

Alive and Kicking

So, nearly 6 weeks since my last blog, and much has changed, much has stayed the same. What has changed? I am running. Not too much, still trying to slowly increase the weekly mileage to a point that I am happy. No pace, no intervals, not even much hill work; just steady, consistent churning out of the kilometres. I have to be careful, running consecutive days has still somewhat of a risk element attached to it, and therein lies the part that hasn't changed; I still have some issues with my ankle. I may always have issues, just never know if it's going to completely heal, or always be something I have to 'manage'. But the fact that I am running, and more than likely able to race one of my favourite trail races within a few weeks, is happiness alone. The alternative (no running, possibility of surgery) was too much to contemplate.

Thankfully, after the initial disappointment of the non-effectiveness of the cortisone shot in mid December, I was able to run/walk Kawana parkrun on 3rd January, a welcome start to the new year. First week of 7k's total, then, bit by bit, I have increased the weekly distances. Topping out recently at 46k's, I have well and truly pushed the envelope of the 10% rule in an effort to get back racing.

Weekly mileage steadily increases, trying not to push it too much (10% rule?)

Over the last 2 months I have managed to run 6 parkruns (steadily increasing the pace), increase my long run to 21k, (which was a trail with 1000 metres of elevation gain!), and run a total of 292k's. The proceeding 2 months was spent in the full roller coaster of rehab. At times I have treated my ankle with kid gloves, too scared to load it, to walk any appreciable distances, and even bear weight on it, . At other times I have treated it like a drunken blacksmith; hell bent on hammering it back into shape as if it were a shapeless lump of metal. Nothing worse than a rehabbing runner. My fear is that despite my efforts, the ankle will always be suspect to injury. Just hope that I regain the confidence to run hard on it again.

8 days from now I will be running Roller Coaster Run. The 21.5k single loop version for me (a 43k, 2 loop version exists also), on trail, with serious elevation, but ultimately very rewarding. Last year I had a bit of a day out on this course, smashing a 2:20, and placing high in the field. Not going to happen this year, just happy to be running again. Anything under 3 hours will be a win for me.

Addendum: Friday the 13th is usually an auspicious day, but it was at night that I decided to enter a local race on the Bass Coast rail trail. The fact that is was less than 12 hours before the event, speaks volumes of my unwillingness to commit to a race. Turned up this morning, zero expectations on time, just the need to run hard (if not race), but at a sustainable level throughout the race. And I can safely say, result achieved; 46:38 official time, km splits keeping within 20 seconds/k, and the feeling that I paced myself quite well. Considering what a disaster this race was for my confidence leading into Roller Coaster last year, it was pleasing to get a good result.
Understanding where my fitness is at, is the main thing at the moment. Plenty to build on, and a way to go, but confident that I have laid a very good platform.

It's great to be back...

Until next time...

Don't Look Back in Anger

This was the year I was supposed to go back to Melbourne to atone for my 2013 marathon, the year that I laid to rest personal issues about dealing with long races. To a degree, I dealt with my capacity to race longer distances (for me > 21k), but failed in my attempt to get back to the marathon. Many will say I didn't fail, certainly not through lack of trying. I planned 2014, up to October, with a fair amount of detail; races, training, nutrition, core and leg exercises, I did what I deemed was necessary. It seemed the perfect opportunity to do it all. A part time job, that gave me plenty of hours to train, access to some great and demanding trails in the Dandenong Ranges, many other experienced runners willing to give me advice. It was almost too good to be true. The fact that I never got to Melbourne Marathon, was just one of those things; a chance in a 1000, 10,000...

The 2014 medals. L to R, Two Bays 28, Roller Coaster 21.5, Macedon 30, Traralgon 21, You Yangs 30, and
 Run Melbourne 21.

So, this is the year in review. It was a year in 2 halves, as they say! Actually the first half was 7 months, so technically it was a year in 7 months and 5 months. Can I start again? This is the year in review, a year of 2 distinct parts. Headings are courtesy of my love of all things musical.

The Cruel Sea – Fangin Hoons (January)

Berwick Springs parkrun,
New Years day fast 5k

Year got off to a flyer at the New Years day Berwick Springs parkrun. 10:00am start made for a leisurely drive from South Gippsland. Met up with a few friends beforehand, so I was nice and relaxed at the start. Went out a good hard pace, and ran my second fastest 5k time ever, and my fastest parkrun time at any venue (to date). 20:50, and I knew that the issues that had plagued me after MM 2013 had well and truly been put past me.

At this stage I was training for a half marathon in late February, but was also mixing it up in preparation for my next race, and my trail debut at Two Bays.

The Beatles - The Long and Winding Road (January)

Two Bays Trail race, 28k Dromana to Cape Schanck. Going in with zero expectations, other than to just run a controlled race and finish, it was my first major race since Melbourne, 3 months previous. Only having run on a trail for training once previous, I was under no illusions as to the task. But what a great race I had. The first 3k's are a steep climb, so steep that walking is often the only option, so I conserved myself. Beyond there it gently drops back to the coast, with many ups and downs along the way. Had an absolute ball, running with many other groups until in the last 5k's I found I had plenty of energy left to overtake lots of flagging runners (thanks to an unplanned drink of coke at the last aid station, my no added sugar diet taking a hammering!). A fast finish was a great way to prove that I could train and race at these longer distances. As an added bonus, the mixed team I was in ended winning, by a narrow margin

At the finish line after Two Bays, dirty, but happy.

XTC – Making Plans for Nigel (February)

The only race for me this month was a solitary parkrun at Berwick Springs. Rest of the month spent consolidating training, and planning the rest of the year through to October (race wise).

Ben Harper – How many miles must we march? (March)

Nothing like a local half marathon to get me excited. The Kilcunda, Keeping the Kids on Track half, (on the Bass Coast 40 minutes drive from home) was the perfect opportunity to gauge how training was going. In the lead up I was confident that I could get close to my PB. Nothing like a really bad race to drag me back to reality! Started out a bit hard, then found the going a bit tougher on the gravel surface than I expected. Add the lack of shade, a harsh early morning sun, and I faded dramatically the longer the race went on. It was humbling to say the least. Worse, after my stellar run at Two Bays, I had signed up for another (harder) trail run in the Dandenongs. It was only a fortnight away, what had I done?

Red Hot Chilli Peppers – Rollercoaster (March)

So much elevation, so little time.... Interactive link can be found at http://veloviewer.com/route/2147483985

Roller Coaster Run. There are 2 options, 1 loop of 21.5k, or 2 loops of 43k. Considering the elevation profile, the 1 loop was enough for me! Starting at Skyhigh on Mt Dandenong, and descending to The Basin, before returning back up to Skyhigh, this race must represent one of the harder 21k races to do, trail or otherwise. A lot of training leading in was specific to this race, hill repeats, running up as well as down, an actual run on the course (helped understand the task at hand), as well as generally increasing my weekly mileage.

Started off with the intention of running about 2:30, a time that seemed achievable given past events and runners times of my ability. Spent a lot of the race running just under my threshold level, only to find the climb back up fairly soul destroying! Finishing in 2:20, I was surprised, happy and totally spent; barely able to stand up as a volunteer placed a medal around my neck! But after the dust settled, I realised just how well I had done in this race, my best of the year to date.

Death Cab for Cutie - Soul Meets Body (April)

After Roller Coaster Run I took a week off hard training and sat down to map out new training plans and races, and give the body a bit of a rest. I was keen to run some longer trail races, in order to improve my endurance,and prove my ability to race longer. A friend suggested the Trails+ 30k Macedon race, reputedly the toughest 30k trail race around. It was at this time, early April, that I started to gradually increase the distance and intensity of my training programme. The last couple of years had me averaging 35-40k a week, fine for racing up to 10-15k, but simply not enough for >21. Also started throwing in some regular hill work, not just stuff targeting a race, but consistent weekly sessions on a fairly steep hill 10 minutes from my house. It was also the month that I started to run in the Dandenongs on a fairly regular basis, Recognising that the terrain, elevation and being pushed by faster runners was benefiting me hugely

As luck would have it, towards the end of April, I snagged an entry to Puffing Billy race. 13K hilly road run to beat the famed steam train. Only catch? Running under a woman's name!

The Cure - Jumping Someone Else's Train (May)

Puffing Billy. By now the weather has cooled off considerably, and I am taking to wearing beanie and gloves on late afternoon runs. Fronted up at Belgrave in the foothills of the Dandenongs, on a cold overcast morning in early May. Didn't know what to expect from this race with training targeted at longer distances. Speed on the road was going to be tested.

As it was, I ran my fastest ever 13k time, much to the urgings of a friend, Narelle, yet failed to beat the train by about 50 seconds. So close, yet so far away! But I was really pleased with the speed in the legs, considering the emphasis in training was on endurance.

First crossing of Puffing Billy with the runners.

Stone Roses - Made of Stone (May)

Finishing Macedon, and crossing my arms in reference
to my football team, West Ham United.

Macedon 30k trail race. The following week was Macedon. Not much training during that week, just recover and get to the start line. It is a tough race, exceedingly tough. Mainly the elevation, but some track was more than just single track, it was a bush bash! This was my first race using a new hydration pack, and trail shoes. Both passed the muster. One section of the trail was so steep going down, it was little fairy steps to stop falling over. As soon as we hit the bottom, we turned and climbed up another hill as steep, if not steeper. As conservatively as I had approached this race, I was still spent at the 23k mark. Initially disappointed at a 3:30ish finish, was surprised to find out I finished 15^th, and not as far behind the winners as I had expected! Final 2 weeks of May were spent training hard, a decision I was later to regret!

The Smiths - Nowhere Fast (June)

Traralgon Half marathon. The first week of June was spent overcoming a minor calf issue, a result of not taking it easy after Macedon. Thankfully it was quick to heal, meaning I could get to Traralgon with enough training in the legs.

Happy finishers at Traralgon Half marathon.

As close to a local race as I would find, Traralgon was the perfect race to assess how I was going approaching the start of my marathon preparation. Unfortunately, despite ideal running conditions, I fell back into old habits; hard at the start, but couldn't hang on to that pace, and crashed somewhere near the 14k mark. In spite of this cock-up, I was only 40 odd seconds outside my PB! So the issue now revolved around finding out how to overcome this.

An offer to 'tweak' my marathon training programme by Peter Mitchell (a 2:14 marathoner in his day), resulted in a root and branch change to ¾ of my sessions. Already by the last week of June, I could feel the benefits of this approach, focusing on endurance over shorter speed work. Peter also impressed on me the need to target specific races, and to work towards specific targets for training. I was enjoying meeting and sometimes exceeding those targets.

XTC - King for a Day (July)

Powering up to the saddle at You Yangs 30.

You Yangs 30k trail race. Entered this late, as I was already committed to pacing 2 friends at Run Melbourne. YY was another 30k trail race, same organisers as for Macedon, but a significantly easier course. The trick here was to run my race at YY, but not injure myself, or completely shatter myself so that I couldn't run properly the next weekend. I was, by now, getting very confident about my abilities as a runner over longer distances. The pace goal time of 1:45 or better for both Chris and Chrissy was very attainable for me, IF I was in good shape!
You Yangs 30 was a cracker of a race. I paced hard, but with the knowledge of the terrain/elevation, and the wisdom of previous races like this. After a slow start I moved gradually through the field and into the top 20 by the time we ran up to Flinders Peak and back. The second part of the course took us through MTB tracks, windy, cambered and through a forest that was remarkably 'Blair Witch Project' in look and feel! Finished in 2:45, 18th place, and fully 15 minutes under my goal time. To say I was happy was an understatement. As an individual achievement, that was the highlight of the year.

Stone Roses - Don't Stop (July)

Pacing Chrissy (yellow top), and Chris (white top) to PB's
and a sub 1:45 at Run Melbourne. 

Run Melbourne. The following 7 days was spent with me in denial that I had tweaked my left calf at You Yangs, and steering the conversation away from Chris and Chrissy that I was okay to run on the Sunday. It wasn't really until Friday night that I knew I was okay to go, a very tight timeframe! Run Melbourne ended up being THE highlight of the year, hands down. I got the pacing spot on, such that Chris went ahead at the 14k mark and ran 1:43 a massive 10 minute PB. Chrissy struggled at this point, I dropped back to give her some encouragement and support, and we both crossed the line in 1:44:30. Having never paced before, I was truly ecstatic to get a great result first up. Will think of offering myself to pace officially in the future.

REM – It's the End of the World as We Know It (And I Feel Fine) (August)

Salomon Series Race 3, 21k Olinda. I had entered this race last year as prep for Melbourne. Unfortunately I got sick the Friday night before and there was no way I could front the start line. Probably a blessing in disguise, having not really run a trail to that point, I would have been blown to smithereens attempting that run! So, as part of this years marathon prep, and having trained and raced trails consistently, I decided to have another crack.
The week before, I lead a reccy run of the course. Weather was foul, raining, cold, so much mud on the trails, water running down the trails etc. It gave all of us a good understanding of the task at hand. The worst section was the 3k downhill start, a pleasant way to smash quads with 18k to go!

Just before the start of Salomon Series race 3, at Olinda.
Smiling here, wasn't 10 minutes later...

Race day dawned, weather similar at home in South Gippsland as it was the week before. Get to Olinda to be met with nipple freezing conditions, high wind, and the start line shrouded in this fast moving low cloud, Not the most inviting of conditions. The start was frenetic. Barrelling down the disused Olinda golf course, I was shitting myself that I was going to roll an ankle in an unseen divot. Glad to get on the trail. Then disaster. On the steepest section of trail, a bit slippery, I know, I inverted my ankle. There was a sound like someone snapping a twig across the leg, no real pain, but I stopped immediately. Had a feel around the ankle, felt okay, so I jogged on for another 50 metres, Realising I had no lateral stability, and it felt terrible. I stopped again. Many runners behind me stopped, concerned, many people I knew and are good friends.
At this point I realised, that not only was my race stuffed, but maybe Melbourne was also heading that way. Limped into physio first thing Monday morning (lucky to snag an appointment), the first news was positive. But as the month wore on, the prognosis became darker, and the realisation was seeping in that I was in serious trouble.

Radiohead – In Limbo (September - December)

Peter Mitchell (only one in running gear)
after finishing Surf Coast Century, Anglesea.

By now in the full throes of rehab. That classic roller coaster of lots of swimming, lots of cycling, try a bit of running, breakdown, wish I'd taken up darts as a vocation etc. etc.
Early September, and I have already bailed on Ross half marathon, my second of two target races leading up to Melbourne (first being Olinda). I helped crew a DTR team, and Peter Mitchell at Surf Coast Century, an event that I should have been running (in a relay team), but derived a lot of satisfaction from helping others. Early rehab went well, swelling went down quickly, I could support full weight on ankle within 3 days, albeit with very dodgy lateral control. Building up frequency and intensity of rehab exercises, I was given the conditional all clear to start some short duration runs (minute on, minute stuff, no more than 10 sets of). Started well, progressed nicely until I foolishly ran on some undulations (I refuse to call them hills after running in the Dandenongs!). Going up, fine, coming down, not so good. Back to physio, restructure of rehab, another comeback to running in early October.

At least Inverloch parkrun has filled a hole that no running has left!
Picture of all the Run Directors.

By now I have bailed on Melbourne Marathon, having realised that I might not even make the distance if I could have resumed running in late September. A friend commiserating with me said, "But think just how awesome the first part of the year was", and yes, it was great, but I needed to get to the main event, and that was just not going to happen.
Marathon came and went, my friend Narelle ran under my bib, and ran a cracker of a race (3:31). I'm going to have to pull out all stops to beat that in 2015! Finally, with healing stalled I sought out a Sports Physician, and got an MRI. The report back was a litany of damage, to not just my ATFL, but 2 other ligaments, a cartilage, and throw in some severe bone bruising to the mix, and it was a wonder I could walk at all.
Finally in December, cortisone shot to the ankle in a bid to get on top of the swelling to ligaments around the ankle joint. So far it is debatable whether it has done anything at all. Stiffness, some swelling; it still all exists....
If there is no discernible improvement in the next month, exploratory keyhole surgery has been discussed, depending on what my expectations on running are. A path I have yet to contemplate in any detail.

The Doors - The End

This is the first long term chronic injury I've had through running. At times it has been a real struggle. Support of family & friends has been brilliant. But it is a double edged sword; for every supportive runner, there is the ignominy of me constantly hearing of their continuing running exploits. At times it has driven me nuts, I get really down, then realise that what I have is a first world problem.

At least my football team have been winning.
(and this is the way I want to finish the marathon on the
 MCG later this year!)

The upside is that I have realised how important swimming, cycling and core work are for running. When I am back, I will continue to incorporate these activities into my training programme. I have also realised that as important as running is for me, it isn't the only thing. A trap that many runners can fall into, is the single-minded focus we apply to training and racing. Family ARE important.
And lastly, a few friends have supported me beyond the normal call of a friendship. They know who they are, I have told them personally. But without their support, enthusiasm, compassion, and understanding, I may not be as sane as I am today. Good (if not great) friends are worth more than their weight in gold. I have vowed to repay them in some way or another.

Until next time....

What's the Frequency, Kenneth?

A note from the older Les, to the younger Les, asking why he ever got into this running thing...

What was going through your mind when you entered that sweat-box of a flat in Brisbane, late on a stiflingly hot afternoon in 1985, and decided to go for a run?
Was it the "condition" you carried, the need to remove yourself from the extravagant weekend alcohol binges that was, laughingly, your social life?
Changing into the cotton rugby shorts, the cotton T-shirt with 'death before disco' emblazoned on the front, lacing up the Dunlop KT26's, teethed clamped on a cigarette, whilst trying to avoid the smoke curling up into the left eye. Must have been the heat, nothing else could explain the sudden change in lifestyle.

Lace the other shoe, squint the right eye. Didn't you stop to think how ridiculously incongruous that scene must present to anyone?
Was it the confines of the flat and the neighbours having sex 24/7 that drove you outside on that afternoon?
Stub out the cigarette, a couple of stretches (might have read about those in a men's health magazine) then depart the flat, heading north. To Stafford Heights. Not called that for a reason. Stop to wonder why it is called "Heights"?
First run is not flat, it climbs, it is blindingly hot, everything is chaffing because of the sweat. Some wanker leans out of a car less than a kilometre in and asks you if you need help. Piss... off...

Didn't you realise that 7 years later you would be treading in water about to start an Ironman race? Not just shitting bricks, but cinder blocks? What were you thinking?
The endless hours of training, swimming, riding, running in Brisbane summer heat. Joking that work was just an interruption to your training schedule (boss didn't laugh at that one at the Christmas party), falling asleep at lunch time, one step removed from Chronic Fatigue Syndrome....
Couldn't you have at least taken up a nice easy sport, fishing perhaps? But no, you had to go and do the hard shit, never one to take an easy option in life...

You gave up on the endless summers of triathlons to take up running only. The diets, the endless books on training, amino acids (anyone else remember that 80's fad?), the neon coloured clothing, the short shorts, the really short shorts, the longer shorts, the short-lived experiments with one piece tri-suits? The insane early morning wake ups, with the long drive to yet another race? The training plans, the re-drafted training plans, the "stuff it, just wing it" training plans, the high mileage training plans, the low mileage/high intensity training plans? You couldn't make this stuff up!
What was the point, you were never going to win a race, not even in your age group?

Your friends mocked you. Well the ones who stuck by you long enough to ignore the only things you excelled at; talking about training, and steering the conversation around to talking about training. The injuries, the insecurities (I haven't done enough miles, I've done too many, and tired etc. etc.), the weight loss, the weight gain, the sunburn from the long runs, mucus freezing in the nose in winter, the endless race T-shirts you never wore?
Was it the paper thin walls and the metronomic squeak of the bed of the couple from hell next door that drove you to this point?

Halfway through your first 5k run, you realise you might be a bit unfit. Well hallo understatement!!! Nice dose of reality there, pal. Didn't stop to think that years later you would start religiously measuring each run, record times, and log the bloody lot of it in journals, only to later leave them all behind at one of the many houses you lived in? Then someone invented the GPS watch, and at that point, all hope was lost.

You've have thought it would get easier with time, the shambling uncoordinated shuffle turning into a gait that was smooth and effortless. But no, there you are, post run, face beetroot red, sweat pouring out of every pore, trying not to look the woman from next door in the eyes as she engages you in idle chit-chat.

Did you not think ahead to the family you had not yet started? Clearly not, or you would have pursued softer options. You were compelled, weren't you? It wasn't your fault, or so you kept telling yourself. And now, at age 51, injured yet again, you ask your older self to ask the younger self, why? The fame, the fortune (clearly not), the lifestyle? Well, maybe the lifestyle.

When you think back to the friends you have made, the runs you have shared, the coffee, the cake, the wine, the laughs (and sometimes the tears), the experiences, the successes, the failures (or so you thought they were, they weren't really), the camaraderie, it is easy to understand the allure, and why you kept doing it, year after year after year. Running is tough, but rewarding, and despite a few absences away, you came back for more; each time getting a bit faster, and running longer.

Were there any regrets? I reckon not, seeing as you are currently planning your next race/training plan.
So, no regrets then. Except one...
Maybe you shouldn't have offered the couple next door a can of WD40.

Until next time.

I Know it's Over

Well, trip to the physio on Thursday last week resulted in the confirmation of the news that I thought was most likely; no marathon at Melbourne in 2014 for me this year. Given that this whole blog was set up to chart my (hopefully triumphant) return, it now has to deal with the disappointment that I feel that I can no longer make it. Given the effort I had put in during the first 6 months of the year, I should be really shattered about not going. And given that only 7 days ago I was talking up my chances about hitting the start line, and possibly running with friends, it has suddenly become plain to me that it just won't happen. And yes, I feel gutted, sad and just a bit empty, but I've had a few days to contemplate this now, and once I overcame the initial raw feeling, I settled down to a quiet resignation.

Initial diagnosis was grade 1. Think it was more like grade 2. 

At least now I am not in some mad rush of rehab, pushing the envelope of recovery to get myself to the start line in some form or another. With the decision made, I can concentrate on getting myself 100% and looking towards future goals. Will I tackle the marathon again? Never say never, but I must admit it is not just any marathon, it is Melbourne that has got me hooked. Can't quite explain why, just seems to be the race that I'm compelled to nail as a marathon. Many tell me there are other, better races to run, but Melbourne is the one I want to come back to. Oh well, see what the future brings....

Interestingly, it was the physio who was talking up my prospects of getting to Melbourne. And I was the one going, "Nah, don't think so". See a few days before, I started doing the maths; how many days and sessions I had missed, how many I was still going to miss, how soon before the race was I going to be back to some sort of level of fitness etc. It looked like some crazy hi-octane, drug-fuelled Vegas gambling long shot; replete with high stakes win, or financial ruin, but minus the statuesque blonde and George Clooney in a supporting Oscar nominated role. The more I crunched the numbers, the less likely it was I was going to have good odds, or any odds worth laying money on. Despite the continual improvement in the injury (yes, some days are better than others, the full roller coaster ride of rehab), the fact is I am still not sure when I can resume running of any nature. Could be next week, could be 3 weeks, could be longer. (Potentially up to 6!)

Not mine, but it looked very similar!

Once the physiotherapist accepted that I wasn't pushing any more for October 12 for the marathon, he suggested I drop back and do the half (teeth grind here, must call it a 21k race!). Another friend also suggested the same. And my answer to both was the same. It was always about the full, not the half. All the preparation, the long races, the trail runs and races were aimed at preparing for the full. But, as I alluded to in my last post, tying my fortunes to one race is dangerous. But, this race has got its hooks into me. Can't explain it. My wife commented, "so now you want to do another one?!". Well, yes, but I haven't done this one!

In the interim, I am on the organising committee for the new Inverloch parkrun, essentially as one of the Run Directors. It will keep me occupied, as well as serve to remind me of what I am missing. Gives me a great incentive to keep pushing for a return. So where does this leave this blog? Well, I still have a marathon to nail (somewhere, hopefully Melbourne), and there is the lure of doing an ultra next year. Haven't decided on a course/distance yet, but there are several candidates being lined up. Mostly though, the short to medium term is about rehabbing and returning to running. Long term race plans can then be made. And rather than this blog turn into one giant injury rehab report, I intend to report on what some of my friends are up to running wise. Haven't got rid of me just yet!

Andersons Inlet, the view from the finish line at Inverloch parkrun.

Until next time....

Subject to Change

Training so far....
So, I was supposed to run Warburton half the weekend of the 23rd. Didn't happen as (previously noted) I have run Two Bays Trail Race and am in the middle of training for Rollercoaster in late March. The change in training to longer runs with plenty of hills, meant that following my current training plan was almost impossible.

Such a pity to wake up on that Sunday morning, find a beautiful blue sky, cool temperatures, and little to no wind. Sigh..... To make up for the potential disappointment, I changed my 17k long run to incorporate a 21.1k time trial. It was as much to make up for a lost race, as to evaluate how the training plan stacked up.

A couple of things didn't go my way. Firstly I started later than I had hoped, and it was starting to get a bit warm towards the end. Secondly I suffered a cramp in my right hamstring on the return journey, something that has only really happened since I have started ramping up training for the marathon last year. Besides that, I had a fairly good run and was able to keep a consistent pace throughout.

The verdict? Plan works well for me. I will use in the lead up to Traralgon half in mid June.

Melbourne Marathon
Entries opened for the marathon on last Monday, fully 4 months before they have in previous years! Why? Maybe it is an attempt to get as many entrants as possible. I don't mind big numbers, just hope that the organisers cope with the large numbers that this race attracts.

One major change this year is that all races do not finish on the hallowed turf of the MCG, but on a path that comes of Brunton Avenue. To say this has been a little controversial is like saying that chocolate is a little addictive. Debate has raged in a few online forums about the pros and cons of such a move. Firstly it has been brought on the organisers by the MCC due to preparations for the Cricket World Cup in 2015. Clearly they don’t want us spotty runners trampling the newly laid turf, despite the best efforts of organisers. Initially I was disappointed, but soon realised there are bigger issues at stake for me as a runner.

Although having just found out that we won’t be finishing next to the statue of Shane Warne, I feel this could be a deal breaker!

Shane Warne: A man who should leave his spinning and texting fingers to science.

Rollercoaster

As mentioned above I am training for Rollercoaster, a 21.5k trail race in the Dandenong’s, east of Melbourne. Trail running is vastly different to road running, as I have found out racing at Two Bays and training on a couple of trails. Rather than hitting a pace and cadence, and holding it for the entire race, trail running requires constant changes of pace, cadence and alternately stresses the cardio system, then gives it a massive rest on the downhills.

Actually, I quite enjoy the change that trail running gives; although this race, with an elevation gain of nearly 1000 metres over the length of the course is challenging, to say the least! Trying to find training routes around my area that match this course has been difficult. To date I have located a run that gives me an elevation gain of 100m in 1.2km, a gradient of roughly 9%. Fine, you say, but the entire 21.5k race is nearly 10%. Help.....

And just as important is the downhill, there is plenty of seriously long and punishing descents to test the body. If I'm walking upright 2 days after, I haven’t really had a go!

3D view of Rollercoaster run showing the elevation and gradient.
The race starts and finishes at the top left (highest point).
(image courtesy of Veloviewer)

Heaven Knows I'm Miserable Now
That is a line from a song from one of my favourite bands of the eighties, The Smiths. From the pen of one Stephen Patrick Morrissey comes the following lines;

I was looking for a job, and then I found a job,
and heaven knows I'm miserable now....

Yes, a strange and melancholy tune from a band often considered miserable sods. It leads me, though, into the topic of work. I have finally found a job working in Leongatha as a computer technician, and as such it has secured our stay in Victoria for another year and a half, at least. It was touch and go for a bit there, some very long and detailed discussions about me returning to Tasmania early, just to go back to the job that is currently held for me. As to the future beyond that, who knows, and given that this time last year we never expected that we would be living anywhere other than Tassie, no guarantees can be given.

And no, I'm not miserable, quite happy in fact! 
Caveat: it is a school and a Catholic one! Somehow I have slipped through the cracks :)

Until next time....