Bloody Long Walk 35km

Or... Bloody Long Run 32.5km

Sunday 9th November 2014

http://www.bloodylongwalk.com.au/melbourne/

A challenge to cure Mito

Mitochondrial disease (mito) is a debilitating genetic disorder that robs the body’s cells of energy, causing multiple organ dysfunction or failure and potentially death. Mito can affect both children and adults; due to its genetic basis, the disease often affects multiple family members.  The prognosis for children diagnosed with Mito is often dire with severe lifestyle impediments and significantly reduced life expectancy. Initially thought to be a rare disease (affecting less than 1 in 20,000 people), with advances in genetic medicine it is now recognised as affecting 1 in 200 people (over 100,000 Australians), with 1 in 5,000 suffering a severe or life-threatening form of the disease. Those with mild or no symptoms are unknowingly at risk of passing the disease on to their children. Mitochondrial medicine is a newly established and rapidly evolving field thanks to major advances in our understanding of genetics. It was not until 1988 when mutations in mitochondrial DNA were discovered to cause disease, and not until 1995 when nuclear gene mutations were also found to cause Mito. Since then, more than 100 clinical syndromes and disorders have been recognised as coming under the category of Mito. Despite the newfound prevalence of Mito, research into effective treatments and a cure for Mito remains significantly under-funded.

Pre-event - 

Four weeks ago I ran the Melbourne Marathon (and I ran hard) so when my running buddy Serena asked me if I wanted to run the Bloody Long Walk 35km, I said... No way! And then in typical FOMO form, I changed my mind and decided 35km sounded like a great distance... not as far as a marathon but far enough to keep my fitness level up. By the way, FOMO is an affliction many distance runners suffer from and stands for Fear Of Missing Out (FOMO).

Before I agreed to run, I checked out the website and read about Mitochondrial disease. Running is my way of contributing to society. Running allows me the opportunity to raise awareness and money for various causes, usually rare illnesses. I ran Canberra Marathon for Epilepsy Foundation of Victoria and I ran Melbourne Marathon for Very Special Kids (specifically for Isa, Sandhoff disease and VSK). My very first fun run was Very Special Kids (I was a volunteer at the VSK house). I ran for Vision Australia (I was a volunteer for a short time). I ran for the Satellite Foundation, who care for children with a parent who has a mental illness. I ran for the Australian Spinal Research Foundation. And of course, numerous runs for Cancer because we all know at least one person who has/had cancer. (And I'm sure there's many more). Anyway, I'm totally side-tracked again...

About two weeks before the event, I read about Mitochondrial disease and decided to enter the Bloody Long Walk (as a runner). The event is a fundraiser, it is not a race. And this was the first time in Melbourne. However, Sydney and Brisbane have a mixture of runners/walkers. The organisers encourage runners. I would much rather run than walk, and I still set my own personal goal to sustain 4:40min/km pace. About a week before the event I revisited the website and was hit with the realisation that it was a navigational challenge! Crap! How did I miss that? I'm the worst navigator I know... I even managed to run past the finish line at the Big Forest Run. I looked at the maps and came to the conclusion that I needed help... Enter... Brad aka. my hubby, aka. my chiropractor, aka. my lifesaver! Brad kindly agreed to cycle and navigate the first 10k with us, and meet up again on the home stretch. Phew!

The course description went something like this:
Commencing at the heritage listed Victoria Park, Abbotsford the route shortly joins the Main Yarra Trail, taking a loop through the stunning Yarra Bends parklands. Enjoy the serenity of the Main Yarra Trail hugging the banks of the river towards the city. Take in the culture of the city’s Southbank precinct before passing down a quite stretch to the shores of Port Philip. Follow the salt air and enjoy the views before reaching North Road Reserve, Brighton with its spectacular outlook.

So, my lead up for the BLW was relatively good, I obviously ran 42km a month out and completed some 20-25km training runs. I started running a few hills because I have hilly races scheduled for early next year, and that stirred my already troublesome plantar fascia and calves. I decided to run with a heel lift and use Rocktape (www.rocktape.com.au). Taper week didn't quite go according to plan. Another friend asked if I wanted to run the Two bays trail and because of my FOMO affliction I said... Hell yeah! I knew I should have stopped about 10km but the day was perfect. The weather was warm and sunny, just the way I like it (just the way the snakes like it too!) and it was serene and peaceful. I love quiet. So my taper week was Monday 10k (including hill repeats) and Tuesday 20k Two bays trail. I ran an easy 7k on Thursday and race/event day on Sunday.

The night before the big day I packed my gels, Runners Kitchen amazeballs, 2 Nuun bottles and 2 water bottles. And my iPod and Garmin. I ran in my new shoes, Nike Pegasus 31 (I'm impressed so far; neutral shoe, wide toe area, 8.6 ounces and 10mm heel... and then I had to add a heel lift! Sidetracked again... talk shoes another time). I also packed Body Glide (www.bodyglide.com.au) after some chaffing at Melbourne Marathon.

Event day -
I set the alarm for 5:20am and we were on the road before 6am. We had to drive to the finish line and meet Serena and continue to the start. There were about 600 participants and each wave started every 10 minutes. There were no road closures so it was important to avoid congestion, although majority of the run was via trails. Our wave was the smallest with Serena, myself and another runner Matt (who I had met through a facebook running group).
We began with 4:40 pace although it was difficult to maintain with the corners and not really knowing where we were going. After the first kilometre, Brad decided to lead on his bike and clear the way for us to follow. It worked perfectly. The first 9km were hilly. I never look at maps and elevations so I was not expecting it. Mentally I was fine, I enjoyed the challenge and variety of hills, but physically my calves/PF were getting tighter. My shoulder also started giving me grief because my scalenes worked double time whilst I huffed and puffed up the hills. Statistics are difficult to follow because our speed was so inconsistent due to overtaking, hills, corners and navigating. Although I know we went from 4:40 pace at 6km to 5:50 pace at 7km (67m elevation/38m elevation gain). Part of that consisted of walking a few steps, taking a slight wrong turn and Serena nearly getting hit by a car! I can see other hills on the map but I haven't paid attention to elevation/elevation gain previously (I think I need to though). The ones in the BLW were short and sharp.

Once we hit the Yarra trail it was flat and easy. My left plantar fascia was cactus and my right calf felt like it was going to burst open with a volcanic eruption of blood and soft tissue! Okay, slightly melodramatic but it felt really bad! By 15km I was concerned my right calf muscle was significantly damaged and I began planning some PRP (platelet rich plasma) injections for my plantar fascia. I dropped my pace substantially and revised my goal to sub 5min pace (it was more like a 5:15 pace). Poor Serena continued looking back to ensure I was still there. Serena had found her groove but was still unsure about where to go, and combined with my sudden drop in pace, she was forced to slow down. I continued plodding along the Yarra Trail and tried to convince myself to stay in the moment and enjoy the scenery. It was beautiful weather and the trail was great. Part of me, really enjoyed the run but by 20km I considered pulling the pin. I have never dropped out of a race and I have only walked a few times (for a bit here and there). But my left PF was so tight that I could no longer roll through a step, I was basically going from heel to heel. My two thoughts were; when I see Brad I'm going to ask him to get the car or when I see Brad I'm going to ride his bike and he can run!
Serena and I continued within sight of each other until we reached Beach Rd and finally Serena could pick up the pace because it was a straight run home. When I finally did see Brad at the 25km mark, I asked him to adjust my feet. And yes, I'm very lucky to be married to a Chiropractor who supports my running to the point where he rides along the trail next to me! I love you Braddon!  
After my adjustment I restarted my Garmin (I automatically paused it when I stopped to get my feet adjusted. Doh!) and began running again. My pace went from 5:28 to 5:08 and my ankle began to move better. Beach Rd came with a strong head wind but like the hills, it didn't bother me. Wind normally bothers me, but I was too busy trying to get through the last few kilometres and pace didn't matter anymore. For some reason 29km and 30km were 5:50 pace, maybe it was the wind or perhaps I was daydreaming. I chatted to Brad as he rode alongside me. Systemically I was fine, I was just sore from the calves down. Brad pointed out the finish line and I picked up the pace as best I could and finished the last few kilometres in sub 5:10 pace.

I finished the 32.5km in 2:51 (5:15 pace) and came second, 6 minutes behind Serena who came first. Not that it was a race ;-)

Post event -
Not one of my better runs but I'm not too disappointed because I couldn't see it as a race. It ended up being a training run. I pushed myself through lower leg pain and managed to complete the distance. The course was interesting although the short, sharp hills and corners weren't congruent with the remainder of the course. The Yarra trail and Beach Rd was lovely. The wind was... well... windy! You can't control the weather (and certainly not in Melbourne). Systemically I was fit and strong enough to run the distance; I had 2 gels and majority of my fluids, and no nutritional issues. Nothing bothered me except my legs. That night I wore compressions to bed and the following day. I went for a slow 7km recovery run and my plantar fascia loosened up. My right calf muscle pulled up okay.

Lessons -
1. Get your bloody calves and plantar fascia fixed woman!
2. See lesson no.1.

Event feedback and will there be a next time -
As mentioned, the course was interesting with a variety of hills and pretty trails, finishing off with Beach Rd, which I always like. The volunteers were super friendly and encouraging. It was well-organised and professional. It was run with integrity and sincerity. The course was well marked for a navigational challenge. A couple of times we took a wrong turn but I take full responsibility for that. The course was short, only 32.5km, which certainly didn't bother me on the day. However, if the event becomes bigger and more people compete, my thoughts are, map the course correctly. I can see it become bigger and more well-known. Overall I rank this run 8.5/10.

More pics - My heaven

Melbourne Marathon 2014 (3:23:00)

My super sister-in-law is another awesome running buddy. Below is us at You Yangs 30k 2014. Carmen placed 3rd!

My favourite Sunshine Coast running places (we used to live there and run from Bulcock beach to Moffat beach and back with the sun setting over the Glasshouse Mountains!) Heaven!

Frankston (including Olivers Hill) and Saltwater Creek

Below are two pictures from the Thousand Steps in Ferntree Gully (used to live there too) and Two bays trail (including a view from Arthurs Seat).

 

Melbourne Marathon 2014

Melbourne Marathon

Sunday 12th October 2014

www.melbournemarathon.com.au/Events/Marathon

Course -

Start Batman Avenue, head north along Batman Avenue; left into Flinders Street, left into Swanston Street, and head south along St Kilda Road. At St Kilda Junction, runners turn right into Fitzroy Street then right into Lakeside Drive and do an anticlockwise lap of Albert Park Lake. Runners proceed to a right hand turn into Village Green Rd and right into Lakeside Drive and right in to Fitzroy St. Runners then make a right hand turn at Acland St extension proceed north onto Beaconsfield Parade, to a U-turn just before Bay St heading south toward St Kilda along Beaconsfield Parade. At the Beaconsfield Parade intersection with Jacka Boulevard, runners will veer right and head towards Elwood using Jacka Boulevard and Marine Parade to Ormond Esplanade to a U-Turn in Ormond Esplanade near St Kilda St. After the U-Turn runners proceed north along Ormond Esplanade, Marine Parade, Jacka Blvd into extension of Acland St, followed by a left hand turn into Fitzroy St. At St Kilda Junction runners turn left into St Kilda Road continuing to a left hand turn into Southbank Blvd, followed by a right hand turn into Sturt St, proceeding along Alexandra Ave to a right hand turn into Linlithgow Ave. Runners proceed along Linlithgow Ave onto Birdwood Ave to a right hand turn into Domain Rd. This is followed by a right hand turn onto St Kilda Rd, over Princes Bridge into Swanston St to a right hand turn onto Flinders St. Then veer right into Wellington Parade South, turn right into Jolimont Rd, which becomes Brunton Avenue. Marathoners then turn left into Jolimont St followed by a right turn into the finish outside the MCG.

Pre-race - 

The week leading up to Melbourne Marathon I wasn’t too phased. For the first time ever I was happy to taper. I was so tired from long kilometres, working, kids and life in general. This wasn’t like Canberra. Canberra was my priority at the time; everything else took a back seat and although I’d just started a new job, I was hardly working. I had all summer to train without interruptions. This time, I’d been working two or three jobs, had to train through winter and brave the cold rainy mornings, and I suffered from hay fever and asthma as soon as spring sprung! 

Mentally, I decided on a new tactic... I set the bar high! I put it out there that my goal was 3:20 even though I wasn’t sure I was fit or strong enough to deliver. Every other time I’ve underestimated myself, and I tend to finish races feeling strong. This time I didn’t want to die wondering. I wanted to give it a crack, which meant I had to knock 10 minutes off my Canberra time and maintain 4:40 pace.

The day before the marathon, my nerves kicked in like never before. I felt spewy just thinking about the race. Which was exacerbated by my attempts to carb load in the days prior. I’d been engaging in on-line chats about carb loading and although I’d never tried it before, I knew I needed all the help I could get so I made some small changes. I only managed about 8 grams of carbohydrates per kilogram of body weight. And that was mostly in the form of juices and smoothies. I felt like a heffalump and put on two kilograms! Blah! So the day before race day, the pressure I put on myself started building and the realisation of how important it was to me became tangible. And the weather report was freaking me out, with reports of hot northerly winds. I took that into consideration when I packed my gear - 3 gels, 2 Nuun tablets in 2 drink bottles (www.nuun.com) and plain water in the other 2 drink bottles. I chose short tights and a singlet top, and wore a sweat band around my wrist because I predicted sweat and lots of it!

My hubby was incredible and kept the kids away from me, and granted me some time to prepare. I had a light dinner and a reasonable night’s sleep and awoke 4:45am the following morning ready to run!

Race day -

On the day, my amazingly supportive husband awoke at 5am to drive me into the city. He packed his bicycle so he could ride along side me when times got tough (a luxury I’ve never experienced before). We were stuck in traffic just before we arrived at the car park and ended up jogging to the preferred start line. I scored a preferred start based on my 3:30 time at Canberra and the fact I just turned 40. (there are some benefits to being old)! I only had about 10 minutes to spare, just enough time for a quick loo stop! Phew! I found Serena (my running buddy) and we lined up together with a few minutes to go. By this stage I was super excited!

There were about 7,000 entrants in the full marathon and being my hometown, I recognised many faces. There were also 10,000 in the half marathon and 7,000 in the 10km event. Melbourne graced us with sunshine and very little wind. For me, the weather was perfect! For others, a little too hot reaching a high of 29 degrees.

The first kilometre started off well, a little congested which was a blessing in disguise because it slowed me down. We started with a sub 4:30 kilometre and felt relaxed. We continued with 4:30 pace for the first 10 kilometres and I clocked a PB of 45:20. I had my first gel around 12 kilometres and the tempo continued until around the 16 kilometre mark, and that’s when Serena picked up the pace a bit. In hindsight I probably should have put my head down and concentrated on my own race but I challenged myself to keep up. I crossed the half way mark with Serena in sight and another PB of 1:35:40 (knocking 2 minutes off my Mornington half marathon time). I decided to relax a little and settle into my own pace. My mantra at this point was “head down bum up!” The next kilometre went from 4:25 pace to 4:43 pace and that’s when I thought I might be in trouble. I had another gel at 23 kilometres, continued working hard and averaged about 4:40 pace, which is what I needed for my elusive 3:20. But my legs were heavy and sore. Usually my legs can handle it but this time they were feeling it by the half way point. 

By the time I reached 30 kilometres I was tired. My pace gradually dropped from 4:30 to 4:40 to 4:50. I knew I just had to hang on. By the 33 kilometre mark I was hurting... my toes were rubbing, my water belt was chaffing, my left plantar fascia and ankle were tight, my glutes were heavy and sore, and my left hip started to seize. Carmen (my super sister-in-law) ran with me for a bit and chewed the fat. It was a welcome distraction but she knew I was hurting more than normal. The 3:20 pacer passed me around 34 kilometres and I had a little, sad moment but I didn’t give up! My mantra was “I think I feel my second wind!” (Haha! Wishful thinking!)

At 36 kilometres, Brad (my super husband) rode with me. I’d tried to consumed my third gel but I was feeling a bit sick. I’d been hydrating well but my gut doesn’t really like gels (something I need to consider when I sign up for an ultra!) I was still hurting and now had a twinge in my right hamstring and my left hip was really pissed off! And, an old left shoulder injury was hurting (strange I know, but one of my worst running pains is my left shoulder! My scalenes work overtime and this causes a domino effect... infraspinatus, teres minor and subscapularis all start to spasm). I’ve had quite a few aches and pains over the years but generally I treat them like white noise (annoying but I can block it out). This time was no different and I’m not quite sure why I’m sharing so much about it. Possibly because it was only yesterday or maybe because so many people say they can’t run because something hurts. We all hurt. But it can be overcome, managed and even improved. You just have to want it bad enough!

Saying that, around 36 kilometres and for the first time ever, I walked about 100 metres. I longed for respite, and the slight hill seemed like the right place to grant myself a breather. I have no regrets about that even though I had a 5:50 kilometre! I began running again, turned on my music and put my head down. My new mantra “You are mentally tough! This is where you need to use that strength!” I know I’m determined and I know that’s what gets me through. 

The last few kilometres I’d originally planned to pick up the pace but I had a strong spewy sensation and chose not to risk vomiting. I just focused on one foot in front of the other. I averaged 5:10 pace for the last few kilometres and dropped 12 minutes in the second half! I picked up the pace with about 100 metres to go, last 200 metres was 4:46 pace and crossed the finish line with an official time of 3:23:00 (4:47 pace). I’d broken my PB by over 7 minutes. I would’ve loved a 3:20 but I’m really happy with my efforts and result and now I can aim for a sub 3:20 next time!

Post race -

I ran hard, 10km PB 45:20, 21km PB 1:35:40 and 42.2km PB 3:23:00. I was really happy with my attitude and my attempt to give it everything I had. I was also happy with my result although, as usual I know I can do better, so I’m definitely aiming for a 3:20 next time! 

The course was better than I expected, pretty flat with a couple of small inclines. The weather was perfect for me and the home crowd was great! Seriously, my husband is the absolute bomb and I couldn’t do it without his support and more importantly, his encouragement! I love you Brad! 

My personal results were 760^th overall place, 65^th female (out of 1,977) and 12^th category place.

Lessons -

1.  Stick to race pace i.e. goal was 3:20 so stick to 4:40 pace. I went out too hard and paid for it in the second half.

2.  Use anti-chaffing aids!

3.  Experiment with different fuel sources other than gels. Also experiment with carbohydrate loading.

4.  Buy shoes that are half a size bigger for the long runs!


Race feedback and will there be a next time -

The course was flat and the weather was great, but I did find the course snaked back on itself a bit. Not sure how I feel about that. There were two or three points where the half marathoners and 10km runners came together with the marathoners. It was very congested and difficult to navigate through when my body couldn’t handle any kind of sideways movement! At one point, after the 30 kilometre mark, we came together with other runners who were running slower and it was really difficult. The finish was outside the G this year because they were resurfacing. I’ve read many complaints about this but really it couldn’t be helped. It wasn’t as ambient but so be it! The satisfaction is in completing your chosen event. The views were iconic, the course was relatively easy and the atmosphere was encouraging. Being Spring I struggled with the training, so I’m unsure if I’ll run Melbourne marathon again. I’d recommend the run to others but I might set my sights on Sunshine Coast marathon next. And I’m definitely running Great Ocean Road marathon in 2015. Overall, I scored this run 8.5/10.

An important note: 

I ran the 2014 Melbourne Marathon Festival and hoping to raise awareness and funds for Isla, Sandhoff Disease and Very Special Kids.

http://melbournemarathon2014.gofundraise.com.au/page/AtkinsonK

Michelle is someone I’ve known for many years. Michelle & Robyn were known as the twins at school and they were, and still are very kind-hearted, caring and sincere. They’ve helped me personally and also shared a laugh and a love for MJF and Ferris Bueller ;-)

When I heard that Michelle’s daughter was diagnosed with Sandhoff disease, I immediately wanted to raise awareness and funds to further facilitate the understanding and treatment of this rare and terminal illness. Unfortunately there isn’t anywhere I can donate to specifically for Sandhoff disease, however Michelle explained that Very Special Kids have been wonderful. I’m very familar with VSK, as I used to volunteer for them, so I’m honoured to raise funds for them.

As you can see, this isn’t a typical fundraiser for me. This is about someone who I know, who has a little girl with Sandhoff disease. http://en.wikipedia.org/wiki/Sandhoff_disease

Running is a way I can raise awareness about Sandhoff disease and funds for Very Special Kids, who work with families everyday with conditions that most of us have never heard about. This is my chance, and yours, to help Isla and her family, and potentially other families in a similar position. 

I’m so grateful to have healthy children and I can’t imagine how difficult it must be for parents at VSK. My heart and prayers are with you.

Below is a link to an article http://www.heraldsun.com.au/leader/central/very-special-kids-put-out-the-piggy-banks-to-help-collect-for-children-with-lifethreatening-illnesses/story-fngnvlpt-1227043974106

Mornington Festival Run Half Marathon

Mornington Festival Run Half Marathon 

Sunday 7th September 2014

http://www.morningtonrunningfestival.com/home.html

COURSE
The course will be held along the esplanade from Mornington to Mt Martha and will be a partially closed road, with the course heading southbound along the esplanade. We will have half of the road closed being the beachside to all traffic, whilst maintaining traffic flow on the other side of road at speed of 40km per hour. The 21km event will be a 2 lap course.

Pre-race - 
There's not much to say about pre-race this time. I decided the day before that I'd run the Mornington Half Marathon. The week of the race, I ran 20km on the Wednesday and 20km on the Friday. Sundays have been building for Melbourne Marathon, which is only a few weeks away. So this race was not in the schedule. I just decided to give it a crack. My official PB for a Half Marathon was 1:42 and I felt confident I could break 1:40 but it was time to walk-the-walk (or run-the-run as the case may be!)
The night before was a typical Saturday night at home. I felt like a glass of red so I had one and I can't remember what I had for dinner. My motivation was a little low because I've been working three jobs and I'm tired. I thought entering a race might be a good way to motivate myself!

Race day -
On the day, Serena from Running Matters (who I've been lucky enough to train with) picked me up and drove us to the start line. The morning was fresh, about six degrees so I had my usual long skins, long sleeve top and gloves on. I remembered to take asthma drugs because Spring can cause havoc with my breathing. We arrived a little early so I had time to register. It wasn't a big run so registration didn't take long at all. However the start was delayed for about twenty minutes. We stayed warm by jogging up and down the main road. By the time I started, I ditched the long sleeve top but kept the gloves (of course). The course was an out and back course. (Below is an unofficial map)

There were about 140 people in the Half marathon event, as well as others in the 10km and 5km. It was Father's Day, so it was good to see families out and about. I started towards the front because I could, and the road was wide enough for everyone. My first kilometre was a sub 4:30 pace, a little faster than planned. Not that I had any kind of plan. The extent of my plan really was, "I'll have a crack!" I pulled back a little and decided to aim for a consistent 4:40 kilometre pace. After about 7km, I started chatting with the guy next to me. We ended up running majority of the race together because we both said we were aiming for a sub 1:40. He was a friendly guy and although our chatting at times might have slowed us down, we seemed to pace each other well. He told me to slow down on the hills and for some reason I did (even though I now believe some of my strength is on hills).

For a few kilometres we had another male participant running with us. And there was also a female participant just ahead of me, and I had my eye on her. I hadn't really paid much attention to how many females were in front of me, but I knew it was only a handful. I've never cared about podium spots in the past because I've never been close. I've always run for myself and I'm not highly competitive with other people. I generally like being the underdog and respond better when I'm aiming to keep up with someone, instead of leading. Over the past year, my pace has improved and podium spots in small events are becoming possible... it gets me thinking... catch the girl in front because you never know where you might end up placing.
After 14km, I could see some people starting to fade but I was feeling more comfortable and mentally empowered. I could relax and take in the ocean views. I love the Mornington Peninsula. With about a kilometre to go, my new friend encouraged me to go ahead. I increased my pace (nearly took a wrong turn... as usual!) and came home with an official time of 1:37:36 (4:37 pace). I could see the girl in front of me (beat me by exactly ten seconds!) But I was really happy with my time.

Post race -
As usual, I had a bit left in the tank. I ran hard and I'm really happy with my time but I don't have much experience racing and I'm always worried I'm going to blow up, so I hold back just a little. At most, I might have taken off a minute if I ran to my full capacity, so I'm not losing sleep over it. It means my next goal for a half marathon is now 1:35.
The course was relatively flat with a couple of small climbs. The weather was perfect and the scenery divine. I ran in my New Balance 890s which were great. The event ran smoothly and people were friendly. It was great to race with Serena... Serena finished 3rd in her category and 5th female. I finished 5th in my category and 7th female (out of 51).
Later that day we went out for Father's Day and spent some extended time in the car. My quads were a bit sore but nothing major and I was fine to run again two days later.

Lessons -
1. Not really a lesson, however I would advise myself to enter a race earlier than on the day, for two reasons; it's much cheaper to pre-enter and it allows me time to taper which gives me the best chance to run to my potential.
2. A lesson I'm still trying to learn; run harder and trust in my abilities. Keep entering races and gain experience.

Race feedback and will there be a next time -
The only negative was the start was twenty minutes late (obviously there were reasons). The course was lovely. I wasn't keen on the out and back, two times for the Half Marathon. However it didn't seem that bad. I'd still prefer not to double up, but that's just a personal preference. The views were awesome, the course was spacious and the atmosphere was relaxed but encouraging. Being a local run for me and having achieved a PB, I'll definitely be back! Overall, I scored this run 8.5/10.

You Yangs

You Yangs 30km 

Sunday 20th July 2014

http://www.trailsplus.com.au/you-yangs/
"The You Yangs Regional park is located about 55km south-west of Melbourne, just west of the township of Little River. The distinctive granite peaks of the You Yangs rise from the flat volcanic plains between Melbourne and Geelong. The park is popular for its magnificent views, birdlife and for bushwalks and picnics. This race is held in the middle of winter when the park is at its visual best with lush greenery and local birdlife on display. It can be a very different story in the middle of summer when dust and wind can turn the park into a less pleasant and much more harsh environment." http://www.trailsplus.com.au/you-yangs/

Pre-race - 
That's a story within itself! I'd been training well since Canberra and thought I might enter You Yangs 50km. But we had a family holiday booked in June and I wasn't sure how many kilometres I would get out, so I decided to enter the 30km (thinking I could give it a red hot go!) Instead I ran really well in Fiji and was on track to increase my long runs when I got back to Melbourne, until... I got sick. Of course I pushed through which probably made things worse, who knows really, but I genuinely find it difficult to know when to rest and when to suck it up and run! It was only a cold. But it was a bad cold that turned into a sinus infection that turned into coughing and asthma. I'm the worst patient especially when it stops me running. So my lead up for You Yangs wasn't great. I missed the three most important Sunday long runs and my weekly average dropped by 30km instead of increasing.
During the weeks I was unwell, I started obsessing over pace and I was really disappointed knowing that I was underdone. I vented on social media and the lovely mums on the Running Mums Australia page, offered support and encouragement. One mum suggested I take as many photos as possible, to distract myself from whatever pace I was running. That ended up being the best advice. Thank you!
So the night before the event, I drove to Little River B&B (so romantic, but sort of strange considering my lovely sister-in-law stayed with me! haha). I still had stuffy sinuses so I popped some pills to make sure I actually slept and I woke up feeling ok.
I slept in my compressions because I was/am still having right hamstring and left plantar fascia issues, and I'd asked my wonderful husband to Rocktape me from hips to toes. Tip: If you are worried the tape will roll, wear compressions! I'd also packed a running singlet, a thermal top, a second long sleeve top, a jacket, a beanie, gloves, Injinji socks and Inov8 Talons. (Yes I feel the cold! Plus I have Raynaud's syndrome so my fingers and toes go white and hurt!) I decided to run with my Kathmandu pack and bladder, 2 gels, 1 energy bar and 2 amazeballs from Runners Kitchen, first aid and my phone. And my Garmin of course.

Race day -
The morning was pretty funny; Carmen (my sister-in-law) had arrived late the night before, and I didn't have any service on my phone so I'd asked her to check times and carpark details and let me know. Carmen said the race started at 8:30am so I set the alarm for 6:30am. We woke up, got organised and packed and then doubled checked details to discover the race started at 9:30am. So we went back to sleep! I couldn't sleep but I relaxed and listened to Scott Jurek's Eat and Run. At 7:30am the alarm buzzed again and we were dressed and ready to go. We arrived at the start line at 8:30am, plenty of time to get our bibs and maps. The map seemed a little confusing at first but with the help of some fellow runners it became clear.

There were 93 people in the 30km event, as well as many others running 15km, 50km, 80km and the really inspiring crazies who ran the 100miler! It didn't seem overly busy, which can be typical of a trail run because participant numbers are restricted. The countdown started and I felt relaxed. The path was wide and didn't seem too technical so I took it easy for the first few kilometres averaging 5min/km pace. Within the first 5km, the hills started. My averaged dropped to 6:30min/km pace and fluctuated from 4:30min to 6min/km pace until 10km. By this stage I'd decided to walk the steep hills knowing that I had to save something for the last 10 kilometres. I stopped along the way and took a few happy snaps. I had a gel and some water. And I chatted with some fellow runners. I felt good.

From about 10km onwards, the hills just kept coming! I slowed to a walking pace for most of them. Just over half way the endless hill got steeper with hundreds of big steps up to the top of Flinders Peak. Awesome views and a perfect spot to stop and take some photos. Another runner offered to take some photos with me in it (see below). After a few deep breaths, I started to make my way down, down, down back to the start line and continue on with the second 15km loop (a different loop). The first 15km I managed in about 1.5 hours and that's when I set myself a goal of 3 hours.

The second 15km was much flatter but there were lots of corners so I needed to tame my super fast pace so I didn't lose control! (Yes, that was a joke!) My super fast pace was actually about 6min/km pace. I kept willing my legs to go faster but they were tired. My whole body was tired and from about 20km on I struggled due to basic lack of fitness. It was no great shock, so I told myself to keep going. I had a Runners Kitchen energy bar and some water. I didn't walk at all until 27km when I hit another hill. I probably could have run but my mindset was to conserve energy up hills and last the distance. I crossed the finish line 3:03:05. I saw Carmen with a bottle of wine in hand; she finished in 2:51 and placed 3rd female! Awesome runner and even better sister-in-law. A well-deserved podium finish.

Post race -
I did what I could considering the weeks leading up to it and I enjoyed the feeling of pushing myself. The scenery was great and the people were friendly. But I must admit I'm disappointed that I wasn't in better shape, but hey... that's life! I placed 14th female out of 42 females.
The course was pretty smooth and soft. It had been raining so my Inov8 Talons were great. However I have noticed my toes hit the end of the shoe, so I might have to buy a new trail shoe before Two Bays (that's my story and I'm sticking to it!)
After the presentations took place, we made for a quick get away, knowing that I had to relieve the babysitter at home. That night I was feeling a little fragile but a glass of red seemed to take the edge off! The following day I continued walking around to decrease the inevitable DOMS. My quads were a little sore from the hills but not debilitating.

Lessons -
1. Don't get sick!
2. This seems to be a reoccurring theme, but I'm always left with the feeling I could have run harder. In the moment, I doubt whether I'll last the distance if I run harder and end up slowing down. This was only my second trail run over this distance. I'm hoping with experience I will get better at race pacing.

Race feedback and will there be a next time -
As for the course and the event... I loved it! And I'll be back next year. It was relaxed and the trails, although hilly and tough for the first 15km, it wasn't overly technical. I never worried about falling. The RD, Brett Saxon gave a comprehensive briefing and went above and beyond when he reminded runners not to drink too much or take ibuprofen. The course was pretty well marked but I can see how runners might take a wrong turn. As runners, we need to concentrate on signage. And without a team of volunteers we would never be able to run something like You Yangs. So thank you. Overall I rank this run 9.5/10.

Injury time-out

What's the longest amount of time you've had to take off due to injury or bad health?

If you don't count pregnancy, mine is two months. I was diagnosed with a Femoroacetabular Impingement (FAI) and Labral tear (bursitis and other things) of my left hip back in 2012 and I had to take time off. There is a stack of information on the internet about labral tears (but it's pretty much a cartilage tear). If you want more to read more;
www.physioadvisor.com.au/10037350/labral-tear-hip-labral-tear-physioadvisor.htm
www.lifecare.com.au/hip-impingement.html
physioworks.com.au/injuries-conditions-1/hip-labral-tear

I thought I'd have to take a year off to have surgery and attempt rehabilitation so I could run again. I saw two different surgeons; the first one wanted to remove the labrum, shave the bone and reattach the labrum. The second surgeon decided I had enough hip instability mainly due to being flexible and the ligaments around my hips being lax, and he suggested simply cleaning up the labrum without shaving the bone. He recommended physiotherapy to work on strength and posture to help externally rotate and lift my hip into a position where the impingement could be alleviated. At that stage, I couldn't roll over in bed at night, I couldn't get out of a car, I couldn't cross my legs and generally I couldn't do much without a very painful impingement pain deep in my hip.

However the more time I spent with the physiotherapist and sports chiropractor, the more we all began to realise I could alleviate many of my symptoms through hip stabilising exercises. My hip stabilises were weak, my glutes were weak and I'd been stretching them, which was making it worse. My adductors and hip flexors needed to be stretched and my glutes and core needed to be strengthened. Dr. Brett Jarosz (chiro) from Optimize Sports Chiropractic (www.optimizesportschiropractic.com.au) and Simon Wigg from Wigg's Physiotherapy in Wantirna South worked with me for several months. I highly recommend both of them!

So, I'm not sure why it happened... probably a history of gymnastics, then two big babies (Atkinson big forehead gene! haha), abdominal separation and poor technique when running. On each strike, my foot spends too much time on the ground and I tend to sink in the hips (especially when I get tired). So after I began to manage the symptoms, I started researching running technique. I looked into 180 cadence (how many times your feet strike the ground in one minute), chi running (leaning forwards from the ankles) and mid-forefoot striking. There is obviously a little more to it but overall it's about biomechanics, having a foreword lean and lessening the pressure and impact on the hips and knees.
(runnersconnect.net/running-training-articles/heelstriking-running-cadence/)

I went to see Shaun Brewster from Brewster's running (www.brewstersrunning.com). We discussed my issues and we went for a casual jog together while he analysed my gait. He tweaked my running technique and recommended specific warm up exercises. I was really surprised that with some knowledge and commitment, I could actually perform daily activities without dropping to the ground like a sack of spuds! And even better, I could run again! Obviously the tear is still there, and I suspect my right hip has the same issues, however through strengthening, the symptoms and function of my hip, has improved.

Being told that I needed surgery is what prompted me to run a marathon; I figured if they were going to cut me, I may as well give them something to fix. Now that I feel stronger, have better function and less pain, there's no way I'm booking surgery. I'm going to keep running and entering events for as long as my body tells me I can. And by the time the road runs out, I'm hoping someone will have designed some fabulous, organic, super-bionic hip replacement (I'll probably need to order two of them!) Seriously though... I was prompted to write this post because I'm having a few weeks off to recover from minor surgery. And it helps to remind myself that as a human being, we can always find a way to adapt and come back from injury or bad health. It's simply a matter of how bad do you want it?

So, how bad do YOU want it?

My humble shoe review

I have no expertise or formal qualifications when it comes to shoes, feet or giving advice, and I haven't investigated other reviews for the shoes below. So feel free to move onto the next post... ;-) Below are my thoughts on each shoe and a picture which closest resembles the version I tried. I haven't included versions. The heel gradient and weight vary slightly between versions. Actually they can vary significantly but hopefully this gives you a rough idea.

Going back a decade or so, I always ran in Asics Kayano. I loved them! I ran in numerous pairs and raced a few 10km runs and half marathons in them. They are supportive but not controlling.

I dabbled in Mizuno for awhile because they reminded me of Kayanos, very light and seemed to fit my skinny foot. When I got pregnant my feet grew like the rest of me and I tried Asics 2070, which I was never really happy with. It was more a reflection on looking like the marshmallow man (with marshmallow man feet). Brooks hit the running scene with a bang and we had some contacts, so I started running in Brooks Glycerin back in 2010 (I think).

I ran in Glycerin for awhile and they were fine, a little chunkier than my old Kayanos but I wasn't too bothered. In 2011 (I think), I started wearing orthotics, for running only. I had a history of left leg issues; mainly ITB and glutes but I'd also started with lateral foot pain. I was a neutral striker when walking, but when I ran I hit the ground on the outside of my left foot. So I started wearing a very rigid orthotic that rolled my foot inwards and alleviated the pain. To cut a long story short, about a year later I had a MRI that showed a labral tear in my left hip and surgery was the only option (with 12 months recovery). I did what I always do... I started researching alternatives. As well as strengthening and stretching, I looked into technique... 180 cadence, chi running and forefoot striking. There was no way I could mid-forefoot strike in orthotics. In fact, it made sense that the orthotics had contributed to the labral tear because they forced my hip in. I had to get back to basics and start again. So the door opened to countless choices of running shoes. And rather than being overwhelmed, I was super excited!

Shoes I've tried in the last two years: - 

Brooks Ariel - they were a great transition shoe from very rigid orthotics to a shoe with a lower heel gradient. Ariels are built for comfort and stability. They are very supportive and the cushioning is amazing. The heel gradient is 12mm and weight is 12.3oz. I never intended on wearing these shoes for very long, they are the opposite to what I was trying to achieve, however they were the perfect transition shoe.

Brooks Vapor - I bought the Vapors because I wasn't ready for a neutral shoe however I wanted a shoe with less cushioning and support than Ariels, so my foot could start doing more of the work naturally. Vapors are a more basic shoe, more suitable for beginners. Personally I didn't like them; they weren't comfortable. The heel gradient is 10mm and weight is 9.3oz. I didn't wear Vapors for very long. 

Brooks Flow - Flow are shoes that I walk in, to allow my feet to work more, and lengthen my calf muscles after being in a higher heel gradient for so long. The heel gradient is only 4mm and weight is 6.8oz. They are wide at the front of the foot, which makes them feel a bit loose. For this reason, I would only wear them casually and I have to ensure they are tight around the ankle. 

Tevasphere Speed - I bought Tevas for my first trail run. I didn't know where to start but I found myself at Kathmandu and they were the only pair of trail running shoes. They appealed to my curiosity. Tevas have an interesting section in the middle of the sole designed to provide more stability. The sole appeared to have reasonable grip. I ran a 28km trail run in them and had blisters (which have since been fixed by wearing Injini socks - but that's for another post!) I'm not a huge fan of Tevas because there is still too much shoe and sole. However the shoe is very light (around 10oz) and relatively flexible. They are also quick drying.

Mizuno Inspire - I tried Mizuno Inspire as the next step after Brooks Vapors. I really like Mizunos. They are generally light, less bulky, less shoe and they seem to fit my narrow feet. The heel gradient is 10-12mm (has changed a bit) and the weight is 8oz. Inspires are supportive but not controlling. They were my last supportive shoe before attempting a neutral runner. I ran several 20km+ runs in these shoes.

Mizuno Sayonara - My favourite speed shoe! I love this shoe! It makes me feel like I'm running quicker. It doesn't provide the same cushioning as other shoes so I've only run 10km or less. They are neutral shoes. The heel gradient is 10mm and weight 8oz (although I have also read 7.1oz). The shoes are light and awesome, however I wouldn't recommend them for long training runs.  

New Balance 890 - New Balance are generally a wider fitting shoe and for that reason, I'd never tried them before. I decided to give them a go because they are very light. They are a neutral shoe, the heel gradient is 8mm and weight is 9.5oz. I loved the lightness and flexibility of the shoe, however I had to tie them tightly around my ankle because they felt too loose around the toes. They caused pain at the front of my ankle and I couldn't keep wearing them. I was disappointed to give them up because they were also a lower heel gradient. I ran several 30km runs in these shoes. (I later went on to buy version 4 and I really appreciate the tongue being bulkier, it seemed to help cushion the front of my ankle and worked well for me!) I think New balance 890 will be my shoe of choice moving forward!

New Balance 3090 - I bought these shoes because they were on sale! (haha) They are (what I would consider) the first minimalist shoe that I've tried, however like Brooks Flow I would only wear them casually and I have to ensure they are tight around the ankle. The heel gradient is 4mm and weight is 6.3oz. The tread is interesting; kind of bumpy without feeling bulky.

  

Brooks Glycerin - Glycerin 11s were shoes I wore years ago but mostly with orthotics. Even though they are neutral, they are still more bulk, shoe and sole than I like. I find all Brooks shoes are like this. However, when I am prone to injuries, the more cushioning seems to help. The heel gradient is 10mm and weight is 9.6oz. I ran many 30km runs in these shoes and my first marathon (picture at the top of this post). (I later tried version 10 which was much heavier and the toe area much narrower. I couldn't wear them to run so used them as a work shoe!)

Inov8 Talon - Inov8 are a well-known trail running shoe. I was looking for a grippy trail shoe designed predominantly for soft, wet trails. These are the perfect shoes. The tread is almost like a football shoe! The only issue is most trails aren't all loose ground, wet and muddy. And these shoes are terrible on hard ground or made paths. I ran The Big Forest Run in them and sounded like an elephant whenever I passed someone. Also, the toe box is a little narrow so I would advise going up a size. The heel gradient is 6mm and weight is 7.5oz. 

Salomon Sensepro - These are the latest pair of shoes I purchased, and I was so excited to try them! I tried them on at Footpro in Malvern when I was looking for trail shoes (www.footpro.com.au). Salomon Sensepro are considered city to trail shoes, so better for dry, hard trails. The heel gradient is 6mm and weight is 8.5oz. When I tried them on I fell in-love. I was SO disappointed when I ran in them. I got blisters straight away on pretty much every toe. I tried to persevere and soften the shoe, but I soon realised they're very rigid and inflexible. I don't know how I got it so wrong in the store! I have an issue with trail runners, I just can't get it right! I know Salomon are world class and have a great reputation but they are NOT the shoe for me :(

Overall: - 

Obviously I'll give anything a go and over the years I've developed personal preferences but that's all it is. I don't believe one brand is better than another. And I wouldn't necessarily suggest one brand over another for someone else. For me, I generally don't like Brooks because there is simply too much shoe. They feel bigger and heavier. If you did decide to buy Brooks then I'd suggest the Glycerin because they are neutral. I understand some people pronate/supinate and may need support. But this entire shoe journey for me, has been about reclaiming my feet and strengthening my body to do the work. Wearing overly supportive shoes and orthotics has eased temporary pain but caused more weakness and injuries in the long run :( If you need orthotics, I would seek professional help in strengthening the areas of your feet/body that obviously need it. And progressing slowly to a more neutral shoe.

In saying all that, if you're happy running in orthotics or supportive shoes and you're not getting injured then whatever... I only started all this because I had significant injuries.

I like Mizunos because they seem lighter and fit my feet better. If I was to buy Mizunos now, I'd buy the Rider (and maybe even Hitogami), because they are neutral, light shoes. Although I'm not sure on the heel gradient (some styles the heel gradient is quite high). I also really like the concept behind New Balance minimalist shoes but I think my feet are too skinny, and perhaps I'm not quite ready for minimalist. I'm really liking the latest version of New Balance 890! Trail running is a completely different genre and I'm only just beginning to investigate, but so far I'm not a fan of Tevasphere (innovative but missed the mark for me because I couldn't feel the ground), I like Inov8 Talon but I don't think I'm that hardcore and I was really disappointed in Salomon. 

If you have any experiences you'd like to share, I'd love to hear about it :)

* BTW - If you need a way to support your addiction of buying shoes, sell your old pairs on eBay! It has definitely helped me ;-) 

The Big Forest Run

The Big Forest Run Saturday 19th April 2014

Pre-race - This race was a last minute decision for me, something to make sure I didn't fall in a slump after Canberra marathon. I only looked at the details of the course and mandatory items the night before. Oops! A bit slack on my behalf. So, at 6pm the night before the race, I scrambled together my new Kathmandu pack and bladder, 2 gels and 2 Runners Kitchen amazeballs, some first aid items, thermals, a waterproof jacket, mobile phone and that's about it. I organised with my friend, Ros, to pick her up at 7am for our drive to Warburton. I slept fine because I wasn't nervous about the run. However I was scared of getting lost or eaten by leeches!

Race day - I picked up Ros at 7am as planned and we drove to Warburton. Ros and I have been running together for about a year, (since I moved to the Mornington Peninsula and put a notice out to school mums asking if anyone wanted to run with me).  She's the best running buddy - very positive and chatty - I'm especially grateful for that when we're running up hills. And I'm thankful we've become great friends along the way. Anyway, we arrived at the registration site and our bags were inspected. I'd forgotten to pack a high-visibility vest. My bad! Luckily, I was still allowed to run. We caught the bus to the start line, which took about 20 minutes. The temperature was a bit cold, so I had long compressions (seriously ugly but my legs always feel better for having worn them), thermal top, jacket, beanie and gloves. I know I'm a sooky-la but in my defence I have Raynaud's syndrome, my fingers and toes suffer during winter. And asthma is worse in chilly weather. The only time I can handle cold weather is on the ski slopes... hmmm ski slopes... sorry daydreaming again. We arrived at the start line, there was a little campsite and the scenery was gorgeous; giant old trees with thick trunks and healthy green ferns. There was a slight delay in starting but only a few minutes and then we were off and racing.
Now there were only 60 people in the 18km event and I probably started mid-pack, but in hindsight I should've started closer to the front. It was single track for the first half of the run and difficult to overtake. The first kilometre was 6:30min which is slower than I'd usually run. Eventually I overtook a few people and by the time I made it to the 3rd kilometre I seemed to be running 5min/k pace and that soon went to 4:45min/k pace. A 4:45min/k pace on road is comfortable and controlled, however running down a hill with twists and turns, uneven terrain with loose footing, obstacles like tree trunks to either hurdle or duck under, and ferns slapping you in the face... that's not so comfortable or controlled. I had to concentrate on foot placement, and still try to be aware of posture in order to protect my injured hip. I'd bought a pair of Inov8 Talon and was really happy with how steady I felt. I could see the guy in front of me slipping and rolling but I felt quite secure in my new trail shoes. (BTW I'm a shoe addict!)

I heard Ros directly behind me, and we managed to continue chatting and running at the same time. Until... "Ouch!" Poor Ros rolled her ankle badly and had to stop for a moment to make sure she could continue. We ran about another kilometre before arriving at an aid station. I stopped and put my thermal away and had a drink (to make sure I washed down the gel I had). First aid were assessing Ros's ankle. She encouraged me to continue and said she'd see me at the finish line, so on I went.
The next few kilometres were a little uphill and just as windy however the footing wasn't as dangerous. Then I hit quite a steep downhill until I came to an open road. Running on an open road is probably where I excel, so I managed to overtake quite a few people (and they heard me coming... clomping along in my trail shoes). The next few kilometres averaged around 4:40min/k pace. I felt good and I was ready to pick up the pace for the last couple of kilometres. I looked at my garmin and it said 16km, I could see a girl just in front of me and I was confident I could pass her during the last 2 kilometres. Then all of a sudden I saw and heard the race director with a megaphone, which I thought was a little strange at that point of the race, but I waved and continued on anyway. Then, a bystander said "Where are you going?" I had no idea that I'd just run past the finish line! (Seriously, I can get lost anywhere, anytime.) So I u-turned and ran back to the finish line. Official time: 1:26:21. I came 14th overall, 3rd female and 2nd in my category.
Ros finished bravely with a sprained ankle in 1:35:18 and placed 1st in her age category! Awesome effort considering the size of her ankle by the time she finished.

Post-race - Firstly, the first aid and volunteers were great, they took great care of Ros. The food at the finish line was great, a sausage sizzle, fruit and drink. And Easter eggs :-) The course was interesting. Personally, I have mixed feelings; the first half of the course was the most difficult trail I have run because of footing, however it was downhill so no pressure on heart and lungs. The open downhill sections didn't seem difficult but boy oh boy... DOMS (delayed onset muscle soreness). I'm writing this 3 days later and my quads are very sore. The day after the race I went for a 15km easy run, therefore I wasn't tired at all. I actually felt like I hadn't worked hard enough. So trails (for me) are new and confusing. I love trying something new and I suspect I'm heading down the ultra road (and most ultras are on trails) but I always feel like my mind or my ankles are working harder than anything else. Yet I pull up sore from trails. I'm yet to decide how I feel about all that.

Lessons -
1. Always take my phone on trails (just in case someone sprains their ankle)
2. Always concentrate on foot placement
3. Don't underestimate my ability to run faster, start towards the front of the pack, especially if the trail is single-track.

Race feedback and will there be a next time -
The trail part of the course was exactly as I expected, however the second half of the course wasn't what I would call trail. So it was kind of a half trail-half road run. The first aid and volunteers were great. The participants were friendly and the group was small, which suits the course. The food at the finish line was more than expected. The race director was super friendly. The only issue I had was the distance; my garmin said 16.5km and so did everyone else I spoke to. My garmin didn't lose signal at all. It might be worth double checking the distance? I'm unsure if I will run it again. I'm new to trails and very inexperienced. I'm not good at concentrating or foot placement, and I get nervous about falling. I'm motivated to improve, and then I will reassess. Overall I rank this run a 8/10.