History Never Repeats

Traralgon Half Marathon, 2015

History never repeats,

I tell myself before I go to sleep...

                Split Enz - History Never Repeats

Just over a year ago, I lined up for this race with high hopes of finally breaking a long-standing, and frustrating PB. "Weather good, track flat", as they may say in horse racing language, all the signs were good for a fast time. The only variable not factored in on that day was the object above the shoulders; having a race plan is one thing, executing it properly is another....

Lead Up

Having cocked up last year, I was determined to front up and atone this year, which also meant having to prepare physically and mentally. Hills, tempo work, more hills. Get those legs into shape. A few runs in the Dandenongs, a 30k trail race at Mt. Macedon, etc., etc. The main thing was to not only build up the mileage, but run it consistently, 50 and 60+ k weeks not unusual. For the most part I avoided pure speed work, one eye still on the main prize at the end of all this, the marathon. But saying that, I have been a regular at my local parkrun in Inverloch, and recently getting my 5k time down to 21 minutes with a bit of spare change. In a way it has changed my training, in that my normal 3k time trial has been replaced with the 5k sprint on a Saturday morning.
In the fortnight leading up to the race, my training started to show significant gains, I reckoned I was ready.

Race Day

Before the race

Marathon runners milling before the race start.

A group of us (Kate, Bill, Tony, and Jacqui) had organised to leave from my house early in the morning. 6:30, still dark, and cold, cold n dark..... Fog in the valleys, temperature was about 1 degree in Leongatha as we left, not the most inspiring start to the day. Felt better once we arrived in Traralgon, fog cleared, lots of blue sky (although still quite cold), and no wind. Conditions were absolutely ideal, no excuses for a good run.
Met up with a number of other runners (Melbourne
Marathon, and RIOT, Running is our Therapy) before the start of the marathon, and our race an hour later. Curiously, I was feeling quite calm. Usually before a trail race I am calm, but nervous as all buggery before a road race. Suspect it is because in a road race, there is nowhere to hide if it all goes pear-shaped! But on this day, I was calm, confident, but not cocky. I had done the work, I was happy with my preparation.

Race 0 - 5k

After what seemed like the longest race countdown in history (called to the start line nearly 12 minutes before we needed to go), we got to 10 seconds to go. Watch was on, satellites located (always a bit hit and miss with my Garmin), and I had warmed up my body and HR. Then we were off!

Ryan, myself, and Bill all smiles
before the race start.

Last year I started out too hard, 22:14 for the first 5k's, which is essentially a pretty handy parkrun time! Problem being, I usually don't have to run another 16k's afterwards.... So this year, start conservatively. That was the theory, the reality was quite different. First 5 was 21:53, not only faster, but way faster than had planned. I felt fine, but knew I had also felt that way last year. Eventually I just settled myself into what I though was a comfortable pace. The only hill of any note is at the 3k mark, gentle gradient, it is enough to make you know you are working, and drop a few seconds per k off your pace, but really is quite straightforward to run. Turn left onto the Maffra road, and gently drop down again. By now I am still running 4:25 or faster and spying a group of 10 runners ahead that I wanted to get on the back of.

Race 5k to turnaround

Realising the pace was a bit hot in that group, I held off, and watched as one-by-one runners peeled off, huffing and puffing as I passed them. The weather had warmed a bit, the road offers no shelter, but in the midst of a winters day, that is not an issue. After what seemed a very long time, we turned off the main road, and onto a gravel road. Thankfully this year, nowhere near as rutted, and potholed as previously. Tony and Bill were by now a few minutes in front of me, and I could only just make out their red singlets along this section of road. The first runners were returning, making a half marathon look like a Sunday morning social group run. Only conciliation, they were hurting as much as we were, just doing it faster....

Left turn, then a right turn towards the turnaround point. Glenn Sullivan (fellow Inverloch parkrun RD), had already passed me on his return, brief nod and a grunt from us both, we travelled on. One thing I noted this year, the turnaround seemed to be much further along this final section of road. More about that later.
Bill and Tony pass me heading back, I passed one final runner along this stretch (also saw another runner perfectly lob a half drunk cup of water across the road into a garbage bin, basketball style!), then hit the turnaround. Quick peep at the watch, still averaging 4:26 overall. Knew I wouldn't keep that up, but also felt quite happy that I wasn't struggling at all.

Race turnaround to 16k

As always happens when on an out and back course, white line fever hits and you suddenly put on a burst of speed. Slowed it a bit, and concentrated on form, cadence and my breathing. All seemed in good order. Last year I didn't enjoy the section on the gravel road, seemed to go on forever, and was hard to maintain a pace on. This year felt marginally better, but was still relieved to get back on the main road and the bitumen.

I was trying hard along here not to look at my watch, and just run. For the most part succeeded, but every now and then, I would look at the overall pace. hovering around 4:27 along the main road, I knew I was running better than last year. But also realised that at about the 13/14k mark last year, the energy just drained from my body, and along with it went any chance of a PB. Hit the 15k aid station, still running strong (and told that by a vollie. Thanks, whoever you were!) and started to line up the hill that would take us back to the side ride back to the finish line. Along here, I had spied a woman running in a yellow shirt, and was slowly pegging her back. Not actively trying to catch her, just realised that she may be flagging, and I was still running at a good pace. Mentally it helped me to focus on maintaining my forward progress.

Race 16k - 21.1k

As we approached the climb, the 10k runners and walkers were joining us on the road back to the finish. Hit the climb, tried to maintain as much pace as possible, but factored in that a 5 to 10 second per k drop-off here wouldn't be too bad. Just as I crested the climb a runner came flying past. Dion Finocchiaro, eventual winner of the marathon, made me look like I was standing still! Yes he is younger, but he also had another 21k's on me! Quick shout out to him, a waved acknowledgement, and I watched him mow down runners in both the 10 an the half on his way to a 3:31 finish.
Turned off the road, and hit the downhill. This was where I thought my race could potentially derail. Having put in the effort to climb up at a good pace, had I put too much effort in that would tip me over the anaerobic threshold, and burn me for the remainder? Seemingly not. Hit the bottom of the downhill, and just kept going. Difference was, that now to hold the same pace, the ease of effort was gone. I had to really push hard, it was starting to hurt, and the mental battle had begun; here the mind tries to outwit the body that it can do this. And I kept telling myself that I could do this; I just needed to keep running, the faster I ran, the sooner I finished... Simple really!

Michelle and I with our finishers medals, grinners and winners!

Weaved around a few 10k runners, then there was only myself and 3 other half marathoners heading for home. Started to feel the form drop here, hips rocking, shoulders slumped, my arms not swinging very well at all, but the mind was still pushing the body along. Focused on the runner ahead, realised I was catching him, and made a note to do just that. Caught him with less than a k to go. Mentally celebrated a little win, then watched as someone I had passed at the 9k mark, came back and passed me with less than 500 metres to go. Bugger...

Passed a photographer taking official shots (or so I thought, they have never seen the light of day. So glad I didn't do a jump for them!), then the final turn for home. Put on a final spurt, run up the finish chute and hear friends call out to me, and the announcer call my name, and that I was the 3rd in my age group! Didn't care about that, only cared about the time, 1:36:22 on the watch, PB!!!!!

Aftermath

Bling, very unexpected!

It took me a good 2 minutes to even breathe properly, let alone acknowledge my friends who were already at the finish line. I wasn't necessarily spent, but the raw emotion of running to plan (roughly!), getting the PB and just being able to run again after my injury lay-off, was suddenly very overwhelming. Went for a walk around the finish area, partly to clear the head, partly to loosen the legs up, and found a $10 note on the ground! Could the day get any better?
Stood around the finish line waiting for fellow runners to come in. One-by-one they came; Kate, Leah, Matthew, and Ryan from Inverloch parkrun, all running their first half marathons (well done all), and the two Michelles from RIOT (and LTR), both trying to get under 2 hours. Michelle Acorn did, and in doing so broke her PB significantly, Michelle Harris missing by 5 minutes after having a real struggle on the back half.

Getting my age group award.
(Photo credt: Michelle Harris)

Caught up with a number of RIOT people afterwards, group photo, then all I wanted to do was go find coffee and junk food. Jenna from RIOT reminded me that I should stay for the awards, having finished 3rd in my age group. Not sure about whether I would get anything, I hung around anyway. Lo and behold, 3 of us won awards, Glenn Sullivan, Ali Moxham (10k), and myself. Nothing like a bit of age group glory to cap off a great race.

Post-Race Analysis

After a few days, I sat down and compared GPS plots of this and last years races. Interestingly, my assertion that this years race was long, may only be part of the answer. Plots of both reveal a marked difference in lengths on the road at the turnaround. So, was this year long to make up for last years short course? May never know, but better a race to be fractionally long, than short.

So, was 2014 short, or 2015 long? Or both? Look at the final leg at the top of the course.

Time over the last 5k's tells the real story of the day. Last year, having run nearly 16k in 1:14, I took 25:46 to cover the last 5k's. This year, at the 16k mark in 1:11, then the last 5 in 23:09; quicker to get to that point, then negligible slowdown as I finished. Even better this year, no splits in the 5min/km.

But the overall impression of my race is that I won the all important mental battle on the day. Physically I should not have been in the same shape as last year, and leading in I had that in the back of the mind. But, I had prepared well, and was confident enough to have a go, knowing full well it could, once again, lead to a spectacular meltdown. Last 6k's I was just telling myself to keep going, was the only voice of many in my head that I paid attention to!

Members of RIOT (Running is our Therapy) at Traralgon. L to R, Michelle Harris, Michelle Acorn, me, Carly Williams, Jaye Chin-Dusting, and James Alexander (Photo credit: Jaye Chin-Dusting)

And Lastly....

Finish time, when plugged into a race calculator, gives me a time well within 3:30 for the marathon. This assumes applicable training for the event, something I have spent a bit of time making sure I will do.

Next event, You Yangs 30k trail race. Returning to chase last years time, mojo is back!

Until next time.....

Wave of Mutilation

Trails+ Macedon 30k trail race.

Background

I paid for the privilege of plodding through mud for 3 and a half hours to get a shiny finisher's medal, knackered legs, and filthy, wet, cold race kit. And I wouldn't have it any other way! And the fact that I shared those trails with over 200 runners in 3 separate races, added to the overall enjoyment, and achievement on the day. It takes truly atrocious conditions (coming from the sky, and on the ground) to make a memorable race. May 31st, 2015 for the running of the Macedon Trails+ races, was just one of those days.

I'd competed at the same event (same race even) the previous year. Recorded a time on a very tough course that I was immediately proud of, yet recognised that I could probably take 10 or so minutes off. That is, given specific training, and the runners holy grail of no injuries, good health, and a dose of good luck. Unfortunately, my good luck ran out with a major injury in August last year, so I was behind in where I expected to be coming into this race. Undeterred, I signed up. Given that I also needed to do a qualifier for Wonderland race in August, this seemed the perfect one to do. My rose tinted images of sunshine, balmy weather, and relatively dry trails was fresh in my mind in the weeks leading up to race day. On such grand visions, lie the crumbled ruins of a thousand runners dreams!

Lead-up

After a successful run at Roller Coaster, I was keen to capitalise on some good form and strong legs. In the 8 weeks between the 2 races I ran nearly 460 kilometres, and climbed 6000 metres in the process. Not huge compared to some people I train with, but certainly more than I would normally do. My ankle injury from last year, although healed, was never going to be 100% again. It was put to the test through this period and, for the most part, came through with flying colours.

2 weeks out from race day, I had decided I needed to get some serious hills back into my legs, cue a run in the Dandenongs. There is a route in the Dandenongs called Quadruple Bypass (4 major climbs, hence the quadruple bit...). 27k with about 1700 metres of vertical elevation thrown in for good measure, seemed like the perfect lead up! Happy to say I gave it a good crack, but recognised that after the 3rd climb that I was not going to achieve anything other than potential injury. So I bailed and trotted back to the car. Still resulted in a 21.5k run with 1300 metres, bigger than I have ever done before.

3D image of the Dandenongs run, The darker the colour (either end of the spectrum), the greater the gradient!
(Source: www.veloviewer.com)

Another 53k week, then into the race week where I once again didn't really taper, just throttled the pace, not the distance. Some hastily arranged accommodation in town with Chris Spano, and the weekend was upon us! A few beers at the local pub (relaxed!), a nice home cooked meal, then final gear check, and bed.

Race Day

Bent double, like old beggars under sacks,

Knock-kneed, coughing like hags, we cursed through sludge,
                                    Wilfred Owen - Dulce Et Decorum Est
From the Poems of Wilfred Owen.

Forecast all week had predicted rain, and cold westerly winds. We knew conditions weren't going to be great, but were pleasantly surprised when we woke up and the streets were dry. Driving up the Calder Freeway, Chris and I remarked on how everything was dry; the roads, the grass on the lawns, the trees etc. We allowed ourselves the luxury of thinking that the trail was going to be in an okay condition, not too much rain in the last couple of weeks. As soon as we rounded a bend near Gisborne, and got our first look at the mountain shrouded in cloud, we realised that good feeling was well and truly gone.

Drive up through the township of Mount Macedon, roads wet, trees wet, no autumnal colours as the leaves were all on the ground, was a healthy dose of reality. Arrived at the start, low cloud pushing strongly across the car park, volunteers rugged up like Antarctic travellers; what had we got ourselves in for? Stood around in warm clothes as long as possible, greeting fellow runners, and friends alike, all of us with a look in our eyes somewhere between steely eyed determination and WTF! Race brief from Brett Saxon (RD), final strip off and into race kit, and a warm up jog to the start line.

Pre-race, rugged up against the Antarctic blast,
 in the dark light of morning. David, Chris, & I.

Worst part about having raced here before was;

1. A knew how brutal the course was,
2. Having set a time, there was a big temptation to try and break it, and
3. Not being in as good a fitness as this time last year, I was lacking in confidence.

Race starts, and after the usual hectic bull at a gate start, most of us settled into a nice easy rhythm. First part is gently downhill, but on a rough track, rocks, tree roots, and already a bit muddy in places. Struck out on a good steady pace, and soon found myself running alongside Kris Harris. I had met Kris (and his friend, Cam) here last year as we climbed up Anzac road (about 21k in), and struck up a friendship. A year later, we find ourselves back here again.

I won't go into a course description here, for a recount of last years race, see my race report. There was a slight deviation from last year, a section of single track was replaced with more running on a fire trail, otherwise business as usual. The one major difference; the track was wet in places, and the weather was much colder than last year. Initially it was fine running. I was in a thermal, and race tech tee, and felt quite comfortable. Sipping water at infrequent intervals, I never felt thirsty, and didn't push myself to drink more, trusting that I wouldn't get too thirsty, too soon.

Elevation profile of the 30k race.
Almost looks worse than it is, almost....

Kris and I ran together for the most part in the early stages, occasionally one of us getting ahead as the other lagged, or one of us surged, hard to tell really! Chatting away, we were enjoying the run. That was until we hit the first gnarly descent at the 11k mark. Very slippery mud, it was treacherous underfoot. Not worried about getting mud all over the clothes etc., worried about turning an ankle! It was at this point that I realised just how worse the trail condition was to last year. Any chance of getting near last years time was suddenly an optional extra.

Mid race selfie, Kris behind me.
Top of Barringo climb.

 At the bottom of this descent, we turned right, and headed right back up again. It was here that the advice of the RD about the folly of wearing road shoes hit home. Watched a few runners in front of me in road shoes spend nearly an extra 5 minutes climbing what should have been an 8 minute trip. Even my grippy Salomon Soft Ground shoes lost traction at one point. This was the climb up Barringo, a legendary part of the course. Up here I assumed a bent leg stance, trying to hold an even distribution of weight on each leg, hoping like hell not to go arse over tit! I started to look like a New Zealand rugby player, mid haka, complete with tongue out, and surprised look on my face. Really tough going up here. Eventually made it to the top, and the 12k aid station. Pre -race banter had Jon Lim supplying me a glass of scotch, and a bacon sandwich. Neither was on offer. Disappointed, I grabbed a few pieces of chocolate and continued on my way. Not really Jon, was great to have a friendly face at that point! And hats off to the vollies on this course, conditions were not great for us, must have been horrible standing around for hours in that. Made sure I thanked as many volunteers as I could, not always easy when hurting and focused.

Snaked around for 3k, then found ourselves back at the same aid station (now to be addressed as the 15k aid station!) By now Kris and I were back running together, down a nice steep bit of single track, out onto Hells Hole Track, and the climb up to Mt Towrong. We were still making steady progress, but as we neared the turn off to the lookout, the wind picked up, and conditions deteriorated very quickly. I stopped to put on my shell jacket thinking that I would just use it to get down to Anzac Road. Kris got ahead, and I thought that was the last I would see of him.

30k in the green, 50k was the 30, plus the red section.

The climb back up Anzac Road, is basically gentle, but long. And at the 19k mark, it seems harder than it should. Slowly pegged back Kris, wasn't trying to, just found that I could climb uphill marginally better. We ran/walked the length of this road to the next section called Zig Zag. About here I got past Kris, put 50 metres on him before he slowly pegged me back again! Clearly we were pushing one another, and just as one of us would falter, the other would push on, adding incentive. Finally Kris surged, and my HR was climbing into the horribly high zone. I made the decision to hold back, we still had at least 6 to 7 k's to go, most of that uphill.

Back out onto Barringo Road, and the 23k aid station (was the 8k on the way out), and the final push for home. By now the rain is coming down harder. Before this it was debatable whether it was water dripping off the trees, or light misty rain. Now it was just rain, and persistent. I still had my shell jacket on, as much for wind protection, as to keep as much of the rain out as I could (and getting cold, despite my exertions). Back around the Sanatorium, and then head back towards the finish line. Once we crossed The Mount Macedon Road, and climbed back towards Camel's Hump, the track got decidedly worse. By now, 3 races had run back and forth along here; it was chewed up, muddy, still with the rocks and tree roots to trip the unwary, or just plain fatigued. I got to within 30 metres of Kris, and the 2 runners he was shadowing, but that was as close as I got for the rest of the race. The next downhill they took off, and I had nothing left.

3D elevation profile, the ugly bits are on the right (Source: www.veloviewer.com)

The last 4k's I was travelling on my own. Alternatively running or walking the uphills, I was just trying to push for home as quickly as my body would allow. Passed a few of the 50k runners, slower than me, but pushing gamely forwards. After what seemed like an eternity, I came out on to a cleared section, next to the main road, and within sight of the communications tower next to the car park where Chris and I had parked nearly 4 hours previous. Home! Just as I ran up to the perimeter fence, a friend appeared, running the other way in the 50k event. Michelle Shannon (aka @supershelley) greeted me with a warm hug and a hello; we always only ever meet up at races! Great to see a familiar face, and massive kudos on heading back out for a further 20k in those conditions. Rounded the comms tower, then a short run downhill (thankfully) to the finish. So, so glad to finish. Quick look at the time, almost identical to last year. Even though the course was shorter fractionally, the trail conditions meant that, effectively, I had achieved a better result.

The Aftermath

Cold, wet, muddy, hungry; I was all of these and more. immediately bumped into Kris, congratulated him on a great race. He had gamely hung on to the 2 other runners, also finishing in a similar time to last year! Bumped into my friend Cheryl, only 2 days back in Australia after being OS for 4 weeks, jet-lagged and slightly ill, she had come in 4 minutes ahead, a sterling effort. Slowly, one-by-one, the rest of my fellow runners came in to the finish, also cold, wet, and muddy! But ultimately satisfied with their efforts. Get dressed, get warm, get coffee, and get the hell out of there! But not before I won a bottle of wine in a spot prize!

Some of the many runners I knew (inc. me...) running the Macedon 30 (Photo credit: Malcolm Gamble)

Postscript; just before we left, doing a headcount of DTR and LTR runners, and we realised that David Boulton hadn't appeared, After 4 and a half hours out on the course, he hobbled over the finish line. And I mean hobbled. Rolled ankle at the 2k mark, he gamely continued on! Having suffered the same injury last August, can only marvel at someone carrying on after that.

AusRunCon ambassadors, Ashley Raymond Bennett, and Cheryl Martin finishing the 50k and 30k respectively.
(Photo credits: Malcolm Gamble, and Simon Roberts)

50k winner, Dan Langelaan, and Michelle Shannon's finish victory jump! (Photo credit: Malcolm Gamble)

So, just what have we learnt?

Wine & bling!

So, looking purely at my time, I am at where I was this time last year. Given the trail conditions, I am certainly stronger and tougher, although maybe not faster. Given that I have spent the best part of 6 months trying to rehab a badly damaged ankle, I will take it that, at the very least, I can still compete in races like this. Still some way to go to regain complete strength and fitness, but at least I know I am on the right track. Aaannnnddd.... I won a bottle of wine!

Next race: Traralgon half marathon. Last year I missed a PB by 40 seconds, the result of a fast start that I could not sustain. Not this year.....

Until next time...

Without awesome vollies, races like this would  never get off the ground.
DTR runner Jacqui Carter, once again running sweep on a course.
(Photo credit: Brett Saxon)

PS, a special thank you to all the volunteers standing out in the awful conditions for hours on end, just to help us through the race. Very much appreciated by me, and all the other runners. And a thank you to Brett Saxon, for generous use of photos from his web page.
And lastly, a shout out to all the other runners. If ever there was a day that trail love was needed by all, you supplied it!