Feel the Pain

You Yangs Trail Running Festival

Background

You Yangs Trail Running Festival is one of the more complete, and full weekends you can have on the trails. Held around the You Yangs Regional Park near Little River in Victoria, it encompasses runs from 5k, right through to an old fashioned miler (yep 100 miles, or 160 kilometres, or 32 parkruns; take your pick!) All but the miler start on the Sunday morning, and follow similar courses that go through a common point at the start/finish line, at The Turntable. So, being a focal point for the 6 different events, gives it a real festival feel. Like a rock festival perhaps; except without the loud music, the mud, and the drugs...

You Yangs is the last in a 3 race series of Mountain Trails that the organisers, Trails+, put on each year. In terms of trail, and elevation profile, the 30, and 50k events are the easiest on theses courses. But don't be fooled, easier means less hiking/walking steep sections, and more running. Quick times over the 30 and 50k events are the order of the day. It was with this in mind, I ventured back, after having a stellar race in 2014. Fresh from a PB at Traralgon half 4 weeks previously, I was primed for another PB, Would I get it?

Adding to the mix was that I knew people running in every event (except the 5); social media has a lot to answer for!

Lead-in to the Race

Week after Traralgon, I took it easy. Easy paced runs, no target times, just make sure I recovered. That I did, then the next week was week 1 of a 16 week marathon plan heading towards Melbourne in October. Slight blip in week 2 of mara plan, went skiing at Falls Creek for the week, only managing 2 runs of 5k after dark around the town where I was staying, but the legs got a pretty good workout on the slopes! The following week (3rd week or plan) was race week. Depending on whether a race is going to be a target race or not, determines if I taper or not. Given the previous weeks drop in mileage, I decided to train through, only holding back my usual Thursday run for a shorter version.

Trying to nail down a parkrun PB! One way to do speed work,
 in prep for a race.

My wife was away for 2 weeks, with this weekend falling right in the middle. In preparation, I had asked my son if he wanted to stay over at a mates place on the Saturday night. He would be fine to leave at home for the day, although I was  slightly uneasy that I would be away most of the day. He never made plans, I decided I was racing anyway and threatened to get him up at 4:30 to come with me. 2 days out he suddenly thinks it's a great idea to stay overnight with a school mate! Problem solved....

Race Day

Early start, 4:30am. Quick breakfast and out of the door by 5:10. First thing I noticed was how cold it was. Sub zero in South Gippsland, I could only hope that it wasn't as cold at the You Yangs. Some of the milers would be still going, and having to have contended with that overnight. It was dark, all the way in to Highett, where I grabbed a list with fellow DTR, Cameron Baillie. Talk on the way up was invariably about the race, the milers (and specifically a friend, Oliver Mestdagh, and his progress) still plugging away whilst we slept overnight.

First glimpse of the You Yangs Regional Park from the car.
Sunny day, but bloody cold outside.

Arrived at 'Race Central' just after 8:30, missing the start of the 50k event. Event directors of Inverloch and Sale parkruns, Tony O'Connell and Bernie Larsen were heading off for their first ultras. Also there was Lysterfield Trail Runner buddy, David Boulton. David had rolled his ankle 7 weeks previously at Macedon 30, moving heaven and earth in an effort to get the ankle rehabilitated. Fitness being his only worry. Standing around the start line I met heaps of people (most of whom I've met through social media). I was, once again, very relaxed and very late getting warm clothes off, and race kit on!

!5k runners: Danny Burgess, Ali Moxham (yes hard to recognise by the handstand, NOT), and Susi Viete

Race brief from Brett Saxon (follow the markers, don't get lost etc., etc., and have a great day...). Final handshakes, pre-race mind games, then we were off. As like last year, some people treat this as a parkrun, like shots from a gun they fly up the first rise! I was running what I thought was a conservative 4:45 in the first 500 metres, and getting left for dead by heaps of runners. Having raced here last year, I knew what was on offer later on, time to hurt towards the end of the race, not in the first 5!

Still frost on the ground, at about the 2k mark we started passing 50k runners returning to Race Central. Not for the first time that day, my name was called out by a fellow runner, and it took me a long period of time to put a name to a runner. Apologies to anyone I might have appeared to be a bit vague with (probably half the field!).

The 30k runners: Top row -  Kris Harris, Kate Atkinson, Libby Williams, Mathieu Dore, and Cameron Baillie.
Bottom row - Steve Bullock, Chris and myself, Brett James, and Chris Spano.

The first 3k's climb up to the saddle, then is a long fast descent to to the eastern boundary. This is where I probably went a bit hard last year. Thus I thought that being a bit conservative would help later in the race. That was the theory. I even thought I had done as planned (until I looked back at the kilometre splits). If anything, k's 3 to 10 were faster than last year. Not by much, but enough to know that it was why I struggled once again beyond the 24k mark! They say live n learn, not learning much....

As with last Trails+ race at Macedon, Kris Harris and I ran together over the opening stages. As the first part was downhill, we had the chance to chat a bit; discussing parkrun (Kris is an event director at Churchill Island), fellow runners not joining us today, and plans for ultras in the future. Had a few other runners come past us, but in general we kept close to, and passed a few runners who had started out hard.

The 50k runners: Dylan Perera, Warwick King, David Boulton, Bernie Larsen, and Tony O'Connell.

As we headed along the eastern boundary, I knew it was slightly downhill, and let my legs and cardio feel the right pace. Caught one more runner before we turned north and headed back to the saddle. Returning up the Branding Yard Road, I spotted 3 runners ahead of me. One of them, Steve Bullock (Surf Coast Trail Runner), and 2 others, 1 I would become acquaintances with for the rest of the run.

Caught them as we turned off the road, onto a indistinct track (Branding yard Track). I make that observation, as several runners in my race would miss that turn, get lost and either run an extra 4 or so k's, or DNF! Poor bastards. Steve and I had a brief chat as we started the worst of the climb. This was the only section in the first 15 that walked last year, and was prepared to walk again. The woman who would eventually win our race, passed me here, running slowly, but efficiently up the steepest sections.

Crossed the saddle, and headed back to the start/finish line. Photographer alert: mug for the lens! By now, one of the 3 runners (who I later found out was called Chris), was running with me. chatting along the way, both worked out we were heading for Wonderland 36k in late August, and speculating on the difficulties that race presented compared to this one!

The hardcore 100 milers: Oliver Mestdagh, Simon Roberts, and Michelle Shannon.

15k runners were passing in the other direction, always good to get a shout out form a few friends. Entering the start/finish area was like entering as carnival, lots of people milling around, marshals etc., all giving us encouragement as we turned to head up to Flinders Peak. This climb is tough for several reasons. Firstly, the stone steps are not placed such that you can easily match them to your stride length. Secondly, it is hard packed, with stone, murder on the feet and lower legs. Lastly the descent is one you think you can make time on, but at risk of smashing your quads!

The 80k runners: Ashley Bennett, and
Stephen Rennick, 2 loops down, 2 to go.

At the bottom of Flinders I was joined by Chris again, having got away from him on the descent. Heading back out for the final 13 odd k's, we met another runner stooped at a track junction, asking us which was was our course. The mischievous bugger in me was tempted to go "right", when in fact it was left!, But, being a trail brethren, I just got him to follow us.

Kerry Clapham powers along to yet another ultra.

This part starts the downhill to Sandy Creek, and the 24 k mark, where we then climb slowly, but relentlessly to the finish line. It enters a section of forest, weird in the extreme. Tall straight eucalypt tress, zero under-storey, it really is Blair Witch Project territory. I kept a nice even pace down here, although the first signs of fatigue were creeping into the legs. Hit the aid station, bumped into a 50k runner and friend Kerry Clapham, and stopped for a quick chat (to be sociable, to recover the HR, and to down a few squares of chocolate, the first food of the run). By now there were 3 of us running together, chatting in between huffing n puffing as the trail started to climb back to the finish. The climb is minor in gradient terms, but is hard having pushed a pretty good pace from the start to here.

Blair Witch Project territory, if ever there was! Must have be fun at night....

Came up behind another runner in the 50k, David Boulton. David, despite keeping an eye on the cut-off, was not worried about a finishing time. Brief chat to see how each other was going, then I went on, trying to make up ground on my 2 running companions. Caught them at the start of the mtb zig zag tracks, a section designed to finish you off mentally. Steep cambers, mountain bikers flying downhill to meet you head-on, the feeling you were running for ages and making no progress, this section was just relentlessly tough on the confidence.

After what seemed like an age, we exited the mtb tracks, hit a road with yet another climb to get to the last aid station. Along here I had a 2nd walk with Chris, whilst our companion pushed on. Quick stop at the aid station, grab a final piece of choccy, then I took off for home. Last year I walked about 2 to 3 sections from here, the final 3k's. This year I made a pact to run the lot, regardless of how I felt. And run it, I did. The last finishers in the 15k race were also making their way to the finish line. Made a point of giving them as much encouragement as I could muster. I may have run further, I was fitter and stronger, but I wasn't hurting any more than they were. Hopefully I got a few of them over the line just a bit quicker than they had hoped!

Gotta give the punters something at the
finish line!

Final 50 metres is downhill to the finish line. Love a downhill finish; you can look semi-conscious, get the brain into gear, and perform for the finishing line photographer! Crossed the line, look at the watch, aaannndddd, sod it, same time as last year! Momentarily disappointed as I had grand plans of bettering last years time, but soon gave way to acknowledgement that last years time may well have been as fast as I can possibly go on this course. Still, thankful that I can run, many others still out with injury.

Caught up with the 2 other runners I had shared the final sections with. Tom in front of me; I was catching in the final k's but never quite got there. Chris had stopped at the final aid station, and cramped severely. I thought he was right behind me. If I had have known, I would have stopped to help him.

It took me a while to gather my senses after the finish, I had really put in over the final 6k's, and it had taken it's toll. managed to catch up with a few of the milers I knew, Michelle still to complete her final 20k's, Oliver having just finished his. Post race massage courtesy of Ross Kinsella from Freedom Sports Medicine (happy to plug, it was a freebie!), coffee, as much food as I could stuff down my throat, then Cam and I headed back to town.

Reflections

Training is going well, I am pretty much near, or exceeding, where I was this time last year. Marathon in October still the main prize, but these races along the way serve to remind me what racing is all about, and also provide a social context to my running, so great to meet so many wonderful runners of all abilities. Doing trail races as lead-up events is probably as unconventional a method as any, but it makes me tougher, and correspondingly, is fun! I genuinely enjoy the racing, and the camaraderie of the trails.

Race bib, and bling! The spoils of war....

Next race is Silvan Dam. This is the re-scheduled course for what is Race 3 of the Salomon Trails Series. Last years 'bastard' race where I rolled my ankle. This will be the 3rd attempt to finish (having a DNS, and a DNF previous 2 years here), and finish it I will!

Until next time...

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!

Jumping Someone Else's Train

Everyone's happy
They're finally all the same
'cause everyone's jumping
Everyone else's train
          The Cure - Jumping Someone Else's Train

So "Race the train", they said, then "Run back to the start", they said....
Seemed like a good idea at the time. Race Puffing Billy from Belgrave to Emerald, 13.4k road race with a lazy 255m of elevation gain thrown in, then turn around and run from Emerald back to Belgrave. It would be downhill, right? No, not quite. Try 235m of elevation gain.....

I had raced against Puffing Billy last year, under another runners bib, and missed beating the first train by around 40 seconds. Not deterred, I planned then to give it another crack in 2015. Hadn't quite factored in the 6 months with injury in between races, but I was still happy with my form leading into this years run. So, I was a little disappointed when my bib arrived and I found myself in the last wave of runners, with not a great chance of beating the first train (the one I had nominated at entry)
In the fortnight leading into the run, I decided not to taper as such for the race, but to train through, only backing off the mileage and pace a few days out. Then a friend, Chris Spano suggested he would like to run back to Belgrave, was there anybody crazy enough to join him? Answer: 7 of us decided we were, so the #craZycrew was born!

DTR's meeting outside the CFA at Belgrave. Narelle (pic right) our support crew, and chief cheerleader!
(Photo credit: Cameron Baillie)

The race itself was 'interesting' for me. Before the start a group of us had decided to meet outside the CFA in Belgrave. Great, as always, to meet up with a number of fellow runners that I only get to see every so often. I love the social aspect of running, as much as the running itself. We assembled into our respective wave groupings, but not after one of our crew swapped his blue (or was it green) bib for a red one! Sing of the national anthem, then after much anticipation, the flag dropped, and the runners were on their way. Well at least that is what happened at the head of the race. Meanwhile, back with cattle class, we remained stock still, chatting away as if in a queue for bus tickets! Took me over a full minute to cross the start line, I was struggling to contain my frustration.

The next 2k's was spent ducking and weaving, running along a gutter balancing like a ballerina (cue tutu jokes everybody), and generally trying to run myself into clear space. Kept spying other DTR members in shirts, either passing, or being passed. I bit of pre-race banter had me paying wine to those who passed me, and receiving wine from those I passed. Let's just call it a draw, shall we? I finally hit my straps at the 5k mark and the climb up Selby-Aura Road. This gravel road is 2 kilometres, at 5% gradient. Not insignificant if you don't train on hills, but as I do, I was prepared for the effort required. Plenty of people here walking, or shuffling just faster than walking pace.

At the top of this climb the run flattens out (Menzies Creek), and there is a short downhill section to the railway crossing. I was aware at this point that the train was ahead of me, no doubt because I couldn't hear it, and being a dry (read, no rain) day, chances are it was going faster than usual. Get to the railway crossing at the 8k mark, and a race officials calls out to us, "First train went past 7 minutes ago, you are still ahead of the second train". My first thought was, "Shit, driver is already parked at Emerald, and having his first ciggie!". Second thought was, "I can throttle back now... Race over." At this point I am thinking of the run back.

From Emerald station to the finish is 3k downhill, the last 2.5 inside the park, on a trail, and adjacent to the rail track. Running down here I started to speed up again, as other runners came barreling down the descent. I could faintly hear the 2nd train far behind me, but knew I could beat it into the finish. And finish I did, 1:06:46 on my watch, but knowing that at least a minute of that was trying to cross the start line. So, at least 5 minutes slower than last year. But considering that I could barely run a parkrun in early January, I took it as a win.

The finish line was the usual mixture of chaos, and well, chaos! 3000+ runners, with supporters and race officials crammed into a small area made for difficult times. My phone would only receive calls, no data, so social media was out of action.

6 of the 7 who would run back to Belgrave, the #craZycrew. Andre, Chrissy, me, Connie,
Chris (behind Connie), Brett, and Jonathan (only one here not crazy enough to run back with us!).
At Emerald Park, all smiles after the race. (Photo credit: Narelle Lagergren)

Briefly caught up with Nicky and Jordan who had come out on the second train. She'd had fun watching the runners as the train went past, something that her and Jordan hadn't been able to do last year. She offered to get me some food, but all that was on offer was an egg and bacon roll. Nice after a run, but the thought of having one sitting in the pit of the stomach for the return journey didn't thrill me at all.

Get back, get back,
Get back to where you once belonged
          The Beatles - Get Back

So now I had to start wrapping my head around running back to Belgrave. I was a little fatigued, but still on that runner's high, post race. Andre and I were standing in the bag drop area, grabbing mouthfuls of food, when Kellie Emerson, a local trail and ultra runner came up to see if we were running back. Seems word had got around.

After obligatory photos, we decided it was time to start heading back. 7 of us were making the trek back; Chris (the original ideas man!), Chrissy, Andre, Connie, Brett, Kellie, and myself. Trying to get out of the park was a logistical nightmare. By the time we worked it out and got on to the road leading to the entrance (had to avoid the trail in), time was a wasting, as they say. The downhill finish to the race now necessitated a long uphill haul out of the park; got the lungs and legs working hard from the first step! A quick detour along a road, then we found ourselves back on the race course, but heading back in the opposite direction.

Yeah baby, beat the train 'back' to Menzies Creek!
Stopped here to regroup, just as the first train 
returned to Belgrave from Emerald Park.
(Photo credit: Connie Schroeder)

Basically we knew that the majority of the run was going to be downhill, or so the elevation profile would lead us to believe. But the first 4k's seem to be a lot of uphill, not much flat, and very little downhill. One serious 'pinch' at the 4.5k mark had us walking, and wheezing, but after that it flattened out.

Stopped to regroup at Menzies Creek, just as the train returned on it's way back to Belgrave. Mandatory selfies (pictured), and stand and watch the people look back at us in bemusement. Then back onto the gravel road of Selby-Aura. Running down (now that was a nice change) we noted the houses, and gardens; details that we failed to take in during the race, unsurprisingly! Also noted the stunning view to the south-west, yet again details lost in the head down, totally focused zone you get into during a race. Talk down here lead to the different breathing styles of other runners; how some runners will be panting, and puffing, when you and others around you are breathing reasonably normally. Brett mentioned one guy who even called out "Oh God" at one point. Comment was made that even though we like running, it maybe is not THAT good! My comment that, "each to their own, whatever turns you on etc...", lead to a morass of innuendos. Geez we talk crap when we run sometimes! Sorry all, I'll keep my thoughts to myself next time.

At the bottom of Selby-Aura we returned to the bitumen, and the climb back up to the main road. Hadn't realised that this was a reasonable downhill section during the race. The second train returning to Belgrave passed us along here, clouds of diesel smoke hanging in the trees for our benefit (yep, big train, needed diesel!). The final section when we came back onto the Belgrave-Gembrook Road was the hardest. Narrow, almost non-existent shoulder, with normal Sunday traffic, made for a difficult last couple of k's. And, those k's were mostly up. My legs by now were very fatigued, result of a fair bit of mileage during the week.

Finally reached the end (what was the start line of the race) at Belgrave after nearly an hour and a half. Final regroup and congratulations, and goodbyes to everyone. I went off in search of Nicky, and Jordan. Found them at a bakery, one look at Nicky made me realise it was time to go home! It had been a long day for all of us!

So, a great day; race, then a run back. Total distance of 25k's, coupled with a beautiful Autumns day, made for a trip to remember. Although slower than last year, I wasn't that disappointed. Up to Sunday, I had run 50k for the week before the race, not my normal taper week by any stretch of the imagination. Time on the watch was 1:06:46, net time (time from crossing the start line, to crossing the finish line), was 1:04:53, a difference of 1:53.

Next race is Macedon 30, a hard trail race. It is (hopefully) my qualification race for Wonderland in August.

Footnote: After the return journey to Belgrave, my weekly total was 75k's, biggest weekly distance since August 2013. Happy with that.

Until next time...

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....