Too Fast for Me

Long time friends, and long time readers of this blog will no doubt be aware of my social media presence. It might come as a surprise that I was dragged on to Facebook by a very good friend who said that I'd love it. Cynical as I was, I thought "why not, if I don't like it I can always opt out at a later date!". Okay, I'll wait for everyone to stop laughing before I continue...

Race Day Looms Big...

As has happened over the years I have built up a healthy friend list based around running. A number are still people that I have only ever talked with through social media.
So, it was with this in mind that I ventured to You Yangs National Park on Sunday 20th July to take part in the You Yangs Running Festival. This being another Trails+ organised event. Memories of the tougher than tough 30k event I did at Macedon were still clear in my mind, but many other runners agreed this was easier. This festival had distances for all levels. Starting at 5, then a 15, 30 (my event), a 50k, a 50 miler (aka 80k), and finally for the hardcore, a 100 miler (yep, 160 kilometres)!
The miler had started on the Saturday, race winners finishing before I arrived on the Sunday morning at 8:15, but the majority of the field were still lapping as I was getting ready to run. A multi-loop course, 8 times around a 20k circuit. Multi-loop course for these races are for safety, as much as anything else. Constantly monitored by medical staff, support crew, and race marshals, it makes for a gruelling, yet compelling event.
I entered the 30k only about 3 weeks ago, weighing up whether it would be a good idea to run here, and do Run Melbourne (21.1k, half marathon distance) 7 days later. Given the amount and quality of my recent runs, I reckoned I would be fine, so long as I didn't trash myself. Good in theory, as they say!
I had stayed the night before in Melbourne with a running friend, Richard Matison, and his lovely wife and family. The first surprise of the weekend occurred when I turned up for dinner. The night before I had been messaging with Richard re ETA, race plans etc. We were discussing pre-race meals and the usual spag bol versus something a little different. I mentioned that I had recently started eating Salmon, cous cous and green salads for a pre-race meal. The last part of my message said, "not that I'm pitching for this...". Lo and behold what was presented to me for dinner! Lovely people. Coupled with a bottle of wine, we had a great night, eventually off to bed around 11.
Sunday, up early for breakfast, final check that I had all my gear packed, then Richard and I headed off across town to the You Yangs. As you approach the You Yangs, you cannot help but marvel at such a prominent feature sitting in the middle of an exceedingly flat landscape. The Youies (as they are affectionately known) are worth a visit. Some lovely bushwalks, scenic views from Flinders Peak, and plenty of tracks for mountain bikers. And I might just mention a bit more about those bikes later on. Actually quite a bit, probably go on a bit if I'm really honest.

Social Media meets Trail Race

Arrived at the park at about quarter past 8 (race time was 9:30) and caught the shuttle bus to the start/finish line. It was at this point that my social side of the day started. As we arrived, the 50k race was about to start. All the runners assembled at the start line chute and I immediately spotted several friends. Regan Welburn and Jacqui Carter stepping up for their ultra debuts, Kirra Balmanno, standing one row back from the front, ready to race. I went and quickly said hello to them as they departed at 8:30.
Off to registration (meet a runner from Berwick Springs parkrun), get my Tech tee I ordered months ago, and mingle around the fire in the cut down 44 gallon drum (so Australian that!). To say I was relaxed before the start of this race was an understatement. 15 minutes before we were ready to go, Olivia (another Berwick Springs parkrun runner) inquired if I was in fact running, seeing as I was still in jeans, jumper and my Ross Marathons beanie! Finally I suited up and attended the race brief from Race Director Brett Saxon, and very soon we were ready to go.

Race brief for the 30k event by Brett Saxon, Race Director for the You Yangs Running Festival.
Main take away advice, you don't need drugs to run, not even Ibuprofen! Good to hear.

Pushed towards the start of the group, feeling a bit confident of my chances and bumped into Dan Langelaan, fresh from a great Gold Coast marathon race. Said hello to Dan, Richard and I exchanged good lucks, and then we were off. Both Richard and I had talked about starting conservatively, and glad we did. Clearly it was a personal conversation that no-one else was privy to, as everybody took off like kids on red cordial. Looked down at my watch as I'm being passed repeatedly and see 4:25 flash on the screen. Whoa, slow down boy!

Start to the Saddle

Kris (l), and Cam (r), 2 guys I travelled the trail with at Macedon.
We talked about racing at You Yangs, and we did.
Photo credits: Bin Wong.

The first 4 k's were pretty uneventful, after everyone slowed up from the bums rush start! The track was actually a road that steadily climbed to a saddle past the first aid station (one I would pass 3 times during the race). Passed a runner that I had met at Macedon, Kris Harris, and we had a little chat as I pushed on. Kris was struggling with a recent head cold and was just aiming to finish in one piece. One notable starter in my race was Lucy Bartholomew, recently crowned junior world sky running champion after racing the Mont Blanc Marathon. Obviously still feeling the after effects of such a gruelling race, she was back in the field near me and struggling up some of the climbs.

Saddle to Eastern Boundary

From the top of the saddle (236 metres), we dropped down on the loveliest piece of track for the whole race. Single track, mainly black dirt, but with enough pieces of granite and tree roots sticking out to make it reasonably technical. By this stage I have moved ahead of a number of runners, but have Lucy behind me for company as we descend to winding track. Now, it is not often that I run in the company of world champions, and although she was well off her normal race pace, I couldn't help but feel privileged to be 'pushed' down the hill! Consequently I might have hammered a little hard down here... Off the track and on to a road that followed the eastern boundary of the park, we were now at the lowest point of the run (45 metres) and about to start climbing ever so gently as we turned back westward. 

Return to the Saddle

Venassa: "I have 50 to go", consults watch, "actually 47.5".
I am humbled only doing 30! Photo credit: Bin Wong.

We ran on a new section of track along the southern part of the course, complete with little wooden bridges, neatly mounded gravel path and very clear vision through the bush to runners ahead of us. By this stage Lucy was in front and I think she is going to disappear, but as we turn and start to climb a bit more she slows up and I come up beside her. I finally passed her on another road section and look ahead to see a runner with a bright orange shirt, Cameron White, the other half of the two runners I ran with at Macedon (the other being Kris). As we turned off the road again, the elevation climbed yet again. We are back at 110 metres and heading back to the saddle. Along this section we started to come across 80k runners as they made their way back to the start/finish line. Along here I met Vanessa Bolton, someone who's name crops up in running circles all the time here, and who has quite a large following on Strava. I walked up a section here having a nice little chat with her before it flattened out and I started running again. Mugged for the photographer just before the saddle (he called me a cheeky boy) and then I strode out on the downhill section.

Saddle to Start/Finish Line

Myself & Michelle (@supershelley) Great to catch up
 mid -race with this lovely person. Photo credit: Bin Wong

Still passing 80k runners I came up behind one who turned round to look at me when I was about 20 metres away and yelled out "LES!". It was Michelle Shannon, someone I have met through Twitter and Instagram. I was as delighted to meet her as she to meet me. She held out her hand for a greeting and I went for the handshake, AND the gentle hug around the shoulder. Try doing that when you are running downhill, lucky we didn't go arse over on the trail! Thankfully we stayed upright, had a brief chat about how we were both going and then parted ways as her path went to the right, mine back to the left.
By now I have run about 12k's in 65 minutes and was feeling pretty good. Ran past the aid station (not even remotely hungry) and concentrated on keeping a good effort and pace on the way back to the start/finish line. About a kilometre out from there, head down, focused and with race face firmly on I get another shout of "LES!". This time from Dani running towards me in the 50k. Never having met, I was momentarily confused until she told me who she was, DOH! By now we are almost side-by-side and attempting the most impossible of high 5's. We managed a brush of the fingertips, all the while managing to keep moving and not falling over!

Dani (@running_changedmylife) debuting in the 50k.
Our fingertip high 5, the stuff of legends!
Photo credit: Bin Wong

Flinders Peak

Finally the start/finish area appeared and I ran through to turn sharp left and start the climb to Flinders Peak. Not sure what I envisaged here, but the imagined moderate to steep dirt track was in reality a series of stone steps, the initial 40 or so steps being some of the steepest. Tried to run as much as I could, but spent various times just doing a fast walk, running when it flattened out, only to walk again when the heart rate red-zoned! Passed another competitor who I swear was wearing a Jackie Howe, and King Gee pants; maybe I was hallucinating, who knows....
Along this section I started to see the leaders of my race, nicely spread out and flying as they were coming back down. After what seemed like an eternity (well, 13 minutes) I arrived at the top (360 metres) to the scenic lookout, and some stunning 360 degree views of the surrounding country (all billiard table flat, ironically!). Quick photo opportunity, then start heading back down. Conscious of the effect of hammering down the steps, and hammering the quads in the process, I took it at a steady, if unspectacular, pace (only 9 minutes return). At the bottom, Cam caught up and gave me some instructions of what lay ahead on the track. Good to have local knowledge from a Geelong boy!

Descent to Aid Station @ 23k mark

Back out on to the road after a minor detour to avoid going under the gantry and timing pads, Cam and I pushed along on the undulating road, before turning left to head out on to the western loop of our race. By now, runners of all events are passing us, or we are overtaking them. It was hellishly confusing at times! just before we crossed a picnic area To Big rock, I met Sue and Andrew O'Brien, heading back on their last loop of the 100 miler race! Said a quick hello as I went barrelling past.

Lucy and Kerry, it is a fun run, hence the smiles.
Photo credit: Bin Wong

The next 4k's dropped down to the 23k aid station, on a well prepared track. Entering the forest below, I couldn't help but notice that the trees were all tall and healthy, but the under story vegetation was cropped to a uniform bowling green height. It was the start of what was, for me, the most mentally challenging section of the race. Cam started to push slightly ahead, but I was holding on, using him as incentive to keep the pace up. As we approached the 23k aid station I caught up with another friend, Kerry Clapham, running the 50k and taking a friend (Lucy) through for her debut ultra. Stopped at this aid station (first aid stop of the day), scoffed a small piece of chocolate and fruit cake, then had a chat with Kerry and Lucy. Eating finished, I said farewell to Kerry and took off after Cam, who had disappeared into the distance.

The Blair Witch Project section

If I had have studied the elevation profile a bit closer, I would have realised that from here to the finish was basically uphill, all the way. Very gentle at first, k's 23 to 26 were no more than about 25/30 metres per kilometre. That in itself at this point of the run is telling. But it was as much the vegetation type, and the track we eventually ran on, that did my head in here. Firstly the vegetation type; tallish stands of very straight eucalypt forest, absolutely no understorey coupled with a windy track, meant that you would run for periods then suddenly see flashes of bright colour in your peripheral vision! Just runners that appeared to be only 50 metres ahead; in reality they were probably 400+ by the trail! It was decidedly creepy running through here during the day, I cannot begin to imagine what it was like for the milers running through here in the wee hours, armed only with a head torch. (Hence the Blair Witch connection...)

DTR girls, doing us proud. Jacqui, and Kirra (50k), and Vanessa (80k).
Photo credits: Bin Wong.

And just as the elevation started to increase subtly, did the realisation that we were running on mountain bike tracks. The race brief notes had warned us about this, they had also indicated that the cyclists would be loath to give way. Theory met with practical demonstrations on at least 2 occasions for me. Cyclists in packs of 3 or more would come hurtling down, the lead rider approaching me would yell out "RUNNER!", only to alert his (or her) mates, then they would feather the brakes as they whistled past me; with me, at this point, leaping some 4 metres off the track!
In the middle of all this the lead 50k runners were approaching. Even worse for them, the bikes would approach from behind. Passing the other way was Andy Turner, a runner I had shared the trail with briefly at Roller Coaster Run. A quick shout out to to each other and we continued on our way. Closely followed by Kirra flying down and making it look deceptively easy. I could only marvel at their fitness and application.
We finally left the forest, turned on to another road, and headed up to the last (for me) aid station.

A few of the DTR guys competing at You Yangs. Nigel Fox (80k), Richard Matison and myself (30k).
Photo credits: Bin Wong

Last Aid Station to the Finish Line

A quick stop at this aid station to grab another piece of chocolate and fruit cake (the no added sugar diet being conveniently forgotten, just for now!), I re-focused for the final 2+k's home. By now I was running on the same section of track for the 3rd time, but now the stragglers in the 15k race were also travelling on it. Saw Cam ahead (note to Cam, don't wear bright orange, easy to spot!) and started to push the effort. By now I could really feel the pace bleeding away as fatigue set in. I was comforted in the knowledge that I only had several k's to go, but the body was not playing the game.
I'd been passed for the first time since Cam caught me at the 17k mark, and I was determined not to let anyone else pass me. Lasted all of, oh, 200 metres as another runner came flying through. At first I thought he must have been a 15k runner, but no, 30k entrant coming home with a wet sail! With about a k to go the final steep hill got me and I walked briefly to the top. One final surge and then thankfully a downhill finish. Crossed the line, arms raised in celebration then hunched over, hands on knees, sucking in lungfuls of air.
At this point as I stopped the watch I was aware of the time, 15 minutes quicker than I had estimated. I was more than a little stunned, having estimated about 3 hours given the trail condition, and the elevation profile.

There were a number of other runners I knew running on the day. A selection of photos I could find of Trish , Dani, Manish, Regan, and Simon. Photo credits: Bin Wong.

Recovery, Eat, Debrief, Eat, Banter

Found Richard, he had run 5 minutes faster, but was seemingly more impressed with my time than his. Checked for results from across town as we had friends running at Plenty Gorge. 2 friends Cheryl, and Narelle came 1st and 4th in the long course event. Plenty of others had fantastic runs there, and many others were also running the Sri Chinmoy at Princes Park. A great days racing all round.
We hung around for a while, picking at food from one of the aid stations then decided to head home. In the car on the way back we recounted some of the more memorable moments of the race, agreeing that if it wasn't for some of the more difficult parts, it wouldn't be worth doing. I mean, we could have run 30 on the same day at Princess Park, but not the same really! A junk food binge back at Richard's, and after getting my gear together, rode home on the bike back to South Gippsland.
A great day, and a tough but rewarding race.

Next up, Sunday 27th, Run Melbourne. A half marathon on the flat, pacing a couple of friends to (hopefully) personal bests. Stay tuned for that one.

Postscript

I knew 4 people, doing the 100 miler over the weekend. A massive congratulations to all 4 for beating mental and physical hurdles to finish within the cut-off time. Running/walking throughout the night takes some special skills. Kudos to you all.

100 miler legends.
Left to right: George Milhalakellis, Sue and Andrew O'Brien, and Grace Bailey.
Photo credits: Siqi Wi

And a big thank you to Bin Wong and all the photographers out and about on the day. And also once again, thanks to RD Brett Saxon and his team, all the volunteers manning the aid stations and start/finish area, and all the other competitors. You help make these events worth doing.

Until next time...

Weather With You

The Forecast is Not Good

Many years ago, when faced with a career change, I investigated working for the Bureau of Meteorology. I've always been fascinated by weather, studying charts, watching with interest as the summer storms would roll into Brisbane with monotonous regularity etc. My dream soon bit the dust when I realised the entrance requirements for study. You might be wondering what this has to do with a running blog; be patient, I will get there.

Apart from the vaguely European look,
this was the foggy scene that greeted us at the top of
Mt. Dandenong.

Clouds Gathering

A while ago, a few of us were discussing our plans for marathon training, and Peter Mitchell, our Dandenongs Trail Runners head honcho, advised that he knew some good testing runs that were just perfect for this. 16 weeks out from Melbourne and he organised a 25k trail run that included a 5 and a half kilometre climb after the first kilometre! The gradient average of 6% meant it was going to be runnable all the way to the top. To make sure that the benefits of the run were maximised, the run was advertised as being "ideal for those who want to run a 3:00 to 3:30 for the MM". I read it twice before accepting the event invite. Long time readers of this blog will be well aware of my travails at last years Melbourne Marathon (in fact, the very reason this blog exists is to document my return), so will understand that when 3:30 is mentioned, I would be a little bit hesitant!

Storm Approaching

The last week of June in Victoria will be remembered as the week that Winter descended. Previous to this we had been having mild temperatures, good enough for running without having to rug up like Arctic explorers. It all changed in the blink of an eye. No fewer than 7 cold fronts in 6 days hit southern Victoria; high wind, power cuts, heavy rain, and copious amounts of snow in the high country. Tales of runners braving some pretty horrendous conditions to get that all important training session in were repeated with much gusto. 

It was with this week of weather almost behind us that the weekend approached for our organised, paced trail run. The forecast for Sunday was varying between awful and horrendous, with horrendous being the highly backed favourite! The day before, the banter started. Suggestions of bringing goggles, scuba gear, fur-lined knickers (seriously, get them on www.wiggle.co.uk!) were bandied around as we all joked in a slightly nervy way. With one eye on the forecast, we all went to sleep wondering what the morning would bring.

Yet another low system approaches through Bass Strait!

And now, the weather for Victoria

I woke up with a start at about 3:30, a good hour and a half before I needed to get up. The rain was bucketing down, so hard I could hear it running in the gutters and downpipes. Not a good sound when contemplating any outdoor activities. The dog had been scratching at the laundry door to get out to go and hide under the house. Not sure if that woke me up, or the distant sound of thunder. Not being able to sleep, I got up and watched the World Cup football. About 4:30 the rain stopped; "Great", I thought. Then the wind picked up, howling through the trees and under the eaves of the house. It was pretty much storm force where I was, 30 kilometres from the Bass Coast. 10 minutes after, the rain came back, this time with thunder and lightening.

I posted on the events page on Facebook a weather report that I hoped would illicit a reply that all was well in the Dandenongs, 1 and a half hours drive away. All I succeeded in doing was scaring the hell out of one of my running buddies! I was immediately messaged by Cheryl to ask what I was going to do. The worst appeared to be over here, but it was hard to tell what was happening where we were going. Considering there is elevation on our run, and running through forest, there was an element of risk attached. I said I'd head in and bail out if conditions didn't improve. She was coming in from the CBD, but decided it wasn't worth the risk. I was okay with that decision, whilst missing a run with one of my fave running friends, I would never put pressure on them to run when they considered conditions were too bad. And that, I thought, was the end of that!

Lightening would not be appreciated during a trail run.

Storm Breaks

At 5:45 I left Leongatha and headed up the highway to Melbourne. At first it was just steady, but light rain falling. That was until I was 40 minutes into the drive and the heavens opened up, and I was reduced to driving at 75 km/h. Thankfully it was brief, and the weather improved the more I drove. I stopped off on the Princess Highway for a quick break, and proceeded to read all the messages on Facebook trying to get Cheryl to reconsider; the weather, apparently, was just fine!

Arrived at The Basin Theatre just on 7:30, to a chorus of jibes, insults and recriminations! Seemed I was, once again, the butt of all jokes. The weather was indeed good. I felt like Chicken Little.... After a bit of organisation, and meeting some new runners, we took off on our run. Peter, David, Chris, Kirra, Nigel, Mike, Marc, Oliver, and myself were the speedy group. There were a couple of other groups also running different distances and pace.

Last weeks elevation profile not being enough,
this is the proposed course of next weeks run!

More Like a Zephyr

The first past of the run was fine. Climbed the Basin-Olinda Road to the top, all 5.5k's of incline, setting a reasonable pace along the way. Weather was cool, but no rain. That all changed at the top. Very soon, the rain started. The temperature plummeted and we got soaked, very quickly. Chris, who less than 24 hours before had arrived back on an international flight, succumbed to a cold he'd picked up in the last week. After a bit of weaving around, Peter directed him to a track (or several) that would get him quickly back to the car park. We all stood around listening to the increasingly detailed directions that Peter was giving him, taking bets on whether we would beat him back, ready to alert the authorities! (Disclaimer: No Poms were lost in the running of this course!)

Because of the weather conditions, the original course had been changed, and we spent a good hour zig zagging across the top of Mt. Dandenong. The pace was on. Unlike previous runs through here where we had run steadily with some long stops to re-group, this one was much faster. Small group, pretty evenly paced, we pushed along at a good clip, with short stops to re-group. Eventually we started to descend back to the car park (Looking for Chris!), and we picked up the pace even more. Consequently my total time for the run was far quicker than any other trail run (or race) I have done before. Certainly a great training session for a marathon.

A debrief over coffee in a warm cafe in The Basin was a welcome end to a great day in the hills. It was during here that it was suggested that we make this a monthly event in an effort to allow runners of all abilities to run in the appropriate paced group.

My pot of gold is a good marathon time, well it is mine!

Over The Rainbow

So, what is the wash-up?

• Trail running, and particularly where there is significant elevation gains and losses, really strengthens the legs. It will be good to run this again at a later date to chart any improvement.
• Running with others who are at your pace, or slightly faster, really pushes you along and makes you work. It took me a while after the run to really appreciate this.
• I suck as a weather forecaster/reporter! Bang goes the plum job on Sunrise!

Next race is You Yangs 30k trail. It's a week before Run Melbourne (21.1k), so I need to see how my training and recovery is going before deciding on how hard I attack the course. 

Other Matters

Marathon Training

Currently at the start of my marathon training programme. After Traralgon a few weeks back, Peter offered to 'tweak' my training programme (his words). What has resulted feels less like a tweak, and more like a Labor party 'Root and Branch' review! Chucked out more than we kept, but it was meant that I now have a plan that targets my weakness, pacing for an extended distance. It seems my 5 and 10k times don't bear relation to my 21 and 42k times. Specifically, I fade significantly the longer the distance. So now I have more tempo runs, longer runs on hills doing short intense bursts (leg strength benefits), and now targeting pace and effort on long runs and the mid-week long run. Overall plan distances haven't changed, just rearranged to be more specific.

parkrun

There are moves afoot to start up a parkrun event in Inverloch, 20 minutes from my home. parkrun is a worldwide phenomenon; a weekly, timed, free, 5 kilometre run, usually in a park or reserve area. It is a great event for everyone from rank beginners to elite athletes. Just recently the proposal was floated by another runner I train with, as much a fishing exercise to gauge support. Very quickly we found we had enough support to form a rough collective of race directors, and a meeting with the local council there has provided in principal support, and an offer of assistance for fundraising. We hope to get it up and running by September. Stay tuned.

Until next time.....