Great Ocean Road 23km - 2016

Great Ocean Road 23km

http://greatoceanroadmarathon.com.au

The Great Ocean Road Marathon and Festival of Distance Running features a 44km Marathon, 23km Half Marathon, 14km run, 6km run and The Kids' 1.5km Gallop. In 2016, they introduced a 60km ultra-marathon! This event is held in a beautiful and unique area of Victoria, Australia on the Southern Ocean. Each year that this event has been conducted, it has attracted many athletes from around the world, eager to participate in this challenging and pristine environment.

COURSE MAP

ELEVATION MAP

* The half marathon runs from Kennett River to the finish line in Apollo Bay.

Pre-event - 

Last year I ran the 44km (44.9km) Great Ocean Road marathon. I ran my first ultra-marathon about five weeks prior and my body was falling apart with injuries (hip-related). I went into the race with a positive mindset however my body had different plans. Long story short… I had an awful race and walked (in pain) for countless kilometres. I finished about forty minutes after my goal time. So I knew I had to return and run a good race. I also knew I wasn’t ready for a marathon (especially a hilly, long marathon) therefore I entered the half marathon (23km).

Great Ocean Road is a beautiful part of Victoria and I never regret the 3-hour drive to spend a weekend away. We actually live on the other side of the bay (Mornington Peninsula) but a weekend getaway is different. I’m more mindful and appreciative of my surroundings. Last year I spent the weekend with friends and we had a blast! This year I spent the weekend with family (including our new puppy who I suspected I was allergic to)! Never a dull moment…

I entered the half marathon months earlier, as well as Wings for Life World Run (the weekend before). Neither events were A-races for me. I was an ambassador for Wings for Life but my duties to promote the event surpassed any desire to race it. And Great Ocean Road was more about enjoying it (after having a bad experience in 2015). I treated both events as tempo runs. After Wings for Life, I ended up sick with a cold and chesty-thing (technical term). My asthma was annoying and I lost my voice. Being around our new puppy seemed to make it worse. I’d been running with some friends I met through Facebook (Chantel, Alyssa and Katie). Chantel and I thought we might run the same pace on the day. I set a modest goal of sub 2 hours for 23km (At Wings for Life, I ran 25km in 2:06).

The day before, Mum and I drove to Marengo (just past Apollo Bay), where we were staying. Brad, our boys and our new puppy (Bo) met us later. I picked on food throughout the day, and had some vegetarian fried rice for dinner. The evening was easy and apart from incessant coughing and spluttering (due to my cold/allergies), I was relaxed. I organised my gear; shorts, calf compressions, RMA singlet, long sleeve top, Flipbelt with gels and asthma meds, small handheld bottle with a Nuun electrolyte tablet, Garmin, Injinjis and Asics Nimbus. The weather forecast was possible showers but last year was perfectly sunny and besides, I never pay attention to weather predictions in Victoria. I took an antihistamine so I could sleep and said goodnight to my family.

Event day -

I set the alarm but woke just before it went off. Brad drove me to the start line in Kennett River (much better than all the way to Lorne like last year – those windy, hilly roads are yuk). He dropped me off and wished me luck (yes I’m thankful to have a supportive and encouraging husband). There was already a crowd of people, so I headed to the toilets before the endless lines formed. Soon after, I saw Chantel and Alyssa. We talked race tactics. Chantel and I agreed to aim for 5min/km pace but allowed each other the freedom to run our own race. Before I knew it, the announcer instructed runners to gather at the start line. We were pushed back further than planned and the start was delayed about ten minutes. I wasn’t too bothered. But I was happy when the buzzer sounded and we could RUN! The first kilometre was crazy congested (that’s what you get for starting back in the pack).

We started very slowly and after a couple of minutes, I told Chantel to stay with me as I weaved. I did my best to navigate through the sea of runners. Eventually I found an opening and looked back to find Chantel but… she was nowhere to be seen. I slowed down and continued looking back but I couldn’t see her anywhere. I felt bad that I lost Chantel within the first kilometre (running-buddy of the year award goes to… ) but there was nothing I could do to fix it. I had to keep running. The first kilometre was 5:33min/km pace, followed by 4:44, 4:24 and 4:48. Anyone who has run Great Ocean Road knows that the rolling hills are tough. This year I was mentally prepared. I planned on going easy uphill and making up some time downhill. I wanted to run comfortably. My pace varied accordingly to the elevation, ranging from 4:24-5:27min/km. I ran by effort and sat on 8/10 RPE (rate of perceived exertion). About 8km I took a gel. A little earlier than usual but I decided I needed all the help I could get with fighting off my cold/allergies. I also had a handheld electrolyte drink that I used sparingly. I planned on taking another gel around the 15-kilometre mark but there was a strong headwind. It set off an asthma cough and I didn’t feel comfortable enough to swallow the gel. I tucked the gel down my top and completely forgot about until I finished the race! The headwind was a bit nasty and made the hills more challenging but I have run in much worse conditions.

I had no idea what my splits were until I looked back after the race had finished. I ran 10km in just under 50min (3min slower than last year) and 21km in 1:46 (4min slower than last year but I felt so much better)! At this stage last year, I was walking and very unhappy.

I managed to take in the scenery and appreciate the opportunity to run along the Great Ocean Road. I reflected on last year… my body was so broken then. I was thankful to be running with no pain! I crossed the finished line (23km) in 1:55. I was greeted by my good friend Carolyn, and she placed a medal around my neck. I saw my boys (including Bo) and my mum on the other side of the fence and they walked around to meet me. I began coughing and struggled to get it under control. The temperature was cold and spits of rain started to fall. I couldn’t stop coughing! I was struggling to breathe properly. I approached the first aid tent and asked for Ventolin (I had Symbicort but it wasn’t helping). They gave me Ventolin in a spacer (yes I felt like a little kid again… a bit embarrassing but it worked). Once I could breathe properly, we decided to go back to the house. I really wanted to see Chantel, Alyssa and Katie cross the line but I needed to get warm. When I arrived back at the house, I realised I still had my second gel stuffed down my top… oops! 

Post event -

The scenery, course and atmosphere were fantastic. The weather was okay. There was a headwind and the temperature was cold at the finish line (but I feel the cold more than most). The experience for me was perfect and I achieved my goal; run sub 2 hour and enjoy it! I had no pain (short stint in the first aid tent doesn’t count). The only negative was I missed out on seeing other runners finish and celebrating with them. I still managed to go out for lunch with family and buy some new clothes! My eldest son (Lucas) and I went for a short run the following morning, and a walk along the beach collecting seashells. I recovered perfectly fine.

Lessons -

1. Don’t start too far back in the pack!

2. Roll with the hills… this is more advice than a lesson because this is exactly what I did. And it was more enjoyable and easier to manage.

3. Give FOMO the flick! Last year (and the year before that) I suffered from FOMO... Fear Of Missing Out! I said YES to everything and raced everything. Since having hip surgery, I've chosen events that are right for me, and I've held back! Shocking I know. (Canberra is the only event this year that I raced to my full potential and that was an A-race.) Everything else was about enjoyment. I'm loving it! No pressure. No pain. If you suffer from FOMO... you should try it... Choose A-races and B-races (and volunteer for some events too).

* This is not a lesson but a note; my cold/allergies took a while to settle down afterwards. I might have a mild allergy to our new puppy but he is gorgeous and we are keeping him! I had a cold which exacerbated everything.

Event feedback and will there be a next time -

The event was well-organised, professional and everything ran smoothly. There were enough aid stations and volunteers. I love the finish line at Apollo Bay. You can have lunch at one of the restaurants and support fellow runners across the line. I will definitely run again. I still have to decide which distance; now there is an ultra-marathon (60km), which looks tough. Do I run the ultra (that means I have run all 3 distances)? Or do I redeem myself and run the marathon (44km) again? Overall I rank this run 9/10.

Wings for Life World Run (Melbourne) Australia

Wings for Life World Run (Melbourne) Australia

Sunday 8^th May 2016

http://www.wingsforlifeworldrun.com/au/en/melbourne/

Wings for Life is an international not-for-profit spinal cord research foundation. Our mission is to find a cure for spinal cord injury. We fund world-class scientific research and clinical trials around the globe aimed at healing the injured spinal cord. 100% of your entry fee goes to life-changing research projects aimed at healing the injured spinal cord. All administrative costs of the event and foundation are covered by Red Bull. 

Melbourne Start Time is 9.00pm!

Global Live Stream

Watch the event unfold live from around the world on Red Bull TV. Download the free app. The event hub will be pumping the live stream on the big screen too!

Event hub

The Event Hub will be located at Patterson Reserve Auburn Road, Hawthorn East. The Event Hub will feature race check-in, bib and event kit collection, food & beverage stalls, bag drop, ‘lock it up’ lockers, first aid, sponsor expo stalls, music, lighting and entertainment. It will also feature a big screen to watch the live stream. Food outlets at the Event Hub include:

•    SERETONIN EATERY

•    GOURMET PIES

•    CITY TO SURF CAFÉ

•    HONKERS FRIED CHICKEN

•    INDIVAN

•    BEAT BOX BURGER

•    WOODFIRE PIZZA VAN

Event Kit

Wings for Life World Run Melbourne 2016 participants will receive an awesome event kit bag including;

•    Puma official #safetyyellow technical event t-shirt

•    Led Lenser NEO headlamp

•    BF Goodrich trucker cap

•    BSc athlete series energy gel. Super Berry flavour.

 All participants must wear their event t-shirt and headlamp on course.

Buses On Course

Once caught by the Catcher Car, all participants will be able to board a bus back to the Event Hub. Buses will travel in convoy behind the Catcher Car on the course, making it simple for all participants return back to base. Once full, each bus will merge into the live traffic lane, exit the Monash Freeway eastbound, and return to the Event Hub on the westbound lanes of the Monash Freeway. Buses will continue to loop until all participants are safely returned to the Event Hub. Buses will travel along the course from behind the runners, please move to your right side so the buses can stop and allow you to board. Refueling stations are also good places to catch a bus. Space blankets will be available to keep everyone warm. You must either stop where you finish your run or move forward along the run course route until collected.  Under no circumstances are you to walk back along the course route, or exit the course on foot.

Event Schedule

•    9:00pm Global Wings for Life World Run START

•    9:30pm Catcher Car leaves the start line at 15KM per hour

•    9:35pm Bus convoy begins behind Catcher Car

•    10:30pm Catcher Car increases speed to 16KM per hour

•    11:30pm Catcher Car increases speed to 17KM per hour

•    12:30am Catcher Car increases speed to 20KM per hour

•    2:30am Catcher Car increases speed to 35KM per hour

Aid Stations

Stations will be located on the right-hand side, at approximately every 5KM along the course. These refueling stations will have water, Red Bull, 50/50 (Red Bull/water), bananas, toilets and are manned with staff and volunteers.

At every second station, approximately every 10KM, there will be First Aid.

Run on the right side of the road

Important: There are two Catcher Cars starting at 9.30pm from the Start Line. The Catcher Cars must be able to pass all participants WITHOUT slowing down. It is extremely important for everyone to be aware of their surroundings and run on the RIGHT side of the course/lane. Please do not wear headphones. Your safety is of paramount importance. Buses will collect you once you’re passed by the Catcher Car.

Pre-race - 

Last year I ran Wings for Life World Run and watched Kelly-Ann earn the title of 1st female in Australia. AMAZING! It was awesome. In addition to seeing Kelly win, Brad and I were on our own high after meeting Josh Wood and Mick Fanning. Josh was the catalyst for us entering the event. If you don’t know who Josh Wood is, follow the link; http://joshwood.com.au

I didn’t hesitate to enter Wings for Life World Run 2016. I loved the novelty of the event and more than that; I sincerely hoped to raise awareness and funds for spinal cord injury. We have a friend who suffered spinal cord injury and we were exposed to the community after going to the Paralympics in 2000. (Also, Brad is a chiropractor and Josh Wood’s chiropractor was one of Brad’s mentors.)

Not long after I registered for 2016, I discovered that Kelly and Dion (2^nd place male in Australia 2015) had put my name forward to become an ambassador. I was humbled and of course I said “yes!” (As the winner, Kelly was awarded tickets to any Wings for Life World Run in 2017, and she chose the Netherlands.)

The months leading up to the event, I was involved in social media promotions and events. The Red Bull team (specifically Chris Esler and Allister Payne) were fabulous. The entire time, I was looked after and given everything I needed to confidently promote the event. I attended an ambassador lunch (where I mingled with Red Bull employees, athletes, officials, and Josh Wood and his family), I was part of a small event at Mt. Cannibal, and I was interviewed by the local paper. My duties included promoting Wings for Life World Run via social media (which was easy because I believe in the cause anyway), I set up a small team for 360 Running, and generally helped spread the word. Our focus was to reach full capacity (which we did). There were approximately 3,500 participants in Wings for Life World Run (Australia).

In the week before the big day, I was unwell (allergies/cold) and my asthma flared. Initially I set my goal – 27km (5min/km pace) but I decided to take the pressure off and set a new goal – anywhere between 21-27km. In 2015, Brad and I ran together and we covered 16km. This year, Brad was nursing an injury and only decided a few days beforehand that he would still participate. I offered to run with anyone who was interested in going out at a 5min/km pace. My plan was to hold on for as long as possible.

Race day -

Race day was unusual for two reasons; 1) It was Mothers Day and 2) The event starts at 9pm. Obviously most runs are in the morning. Night runs are strange because you have time on your hands. It can be difficult to know what to eat, nervous tension builds and you sometimes feel tired. I’m lucky that I am a night owl (I’ve always stayed up late, studied better at night and I enjoy running late in the afternoon).

Ambassadors were given a schedule, which included lunch and other formalities throughout the afternoon. I’d already organised to spend the day with my mum and sister. Plus I have my own children (who wanted to see me on Mothers Day).

We organised for my father-in-law to mind the boys from about 4pm, and my running friend, Rhianna arrived about the same time. Brad, Rhianna and I headed in together. We arrived around 5:30pm and organised our race kits and bibs. We packed wet weather gear because the forecast for Melbourne was rain (of course). Last year it was cold after we finished running and I was glad to have spare clothes while waiting for Kelly to finish!   

I chose to run in knee-length Skins, a black singlet top (to go under the official Wings for Life World Run reflective top), Asics Nimbus, Injinji socks and the Wings for Life cap (with headlamp). The top was light-weight and comfortable (much easier to run in than the reflective vest from last year). I also wore my Flipbelt with asthma drugs and gels. I decided to stop at drink stations for water.

When we arrived, we parked at Masters and walked a short distance to the event hub. It was a great set up with marquees, food vans, information and stage area. It appeared organised and had a better vibe compared to 2015. The location for the race had moved from Elwood to Hawthorn (running straight down the Monash Fwy). Last year there were noise complaints because it was a residential area. I was looking forward to more noise and excitement this year (especially for the winners).

A couple of hours before the race started, we had ambassador photos and high profile athlete had interviews. A few ambassadors offered to be pacers; Dion was pacing for a marathon, Ashley for 32km and Shaun for 21km. I had a few people wanting to run around 5min/km pace but nothing official. Rhianna decided to go out at 5min/km pace for as long as she could (she had run Mothers Day Classic that morning and was recovering from a cold). And Mandy (another 360 Running team member) was considering the same speed. There were a few others that I hoped to meet up with prior to the start but it is difficult to find people in the dark (all in yellow tops). Other 360 Running team members included Brad, Mandy, Carolyn (injured), Michaela and Melissa. Brad, Rhianna and I managed to meet up with friends from RIOT and take some photos. We saw a few other familiar faces and enjoyed some pre-race banter.

Just after 8pm, we made our way to the start line (we looked like a herd of minions… do you call a group a minions a herd?) Everyone was buzzing and the weather was perfect! Often our weather turns out the complete opposite of the predicted forecast. Everyone was commenting on the weather and atmosphere. People were excited! The announcer explained the rules of the race; stay in the right lane, aid stations were on the right, the Catcher Car would come through on the left however you would be warned by cyclists, and buses would bring you back to the start line. After the car caught you, you were to continuing moving forwards to the next marker or aid station. I thought of Kelly who was running Wings for Life World Run (Netherlands). We would be running together in spirit!

Not long after the announcement, the countdown was on and the race began.

Rhianna and I ran together through the minion maze (we lost Mandy straight away). We chatted about the weather, events and goals, as we weaved around fellow runners. It was strange running along the Monash Fwy (two left lanes of traffic were closed and we took over the two right lanes). It was novel! Our first split was 5:07, followed by 4:53 (we were on target for our 5min/km average). We continued running together but I noticed Rhianna starting to struggle sometime after 5km. We only decided to run together in the car on the way to the race and agreed there was no pressure to stay together. The next few splits were closer to 5:30min/km and I knew I had to get moving. Rhianna said she was going to walk to catch her breath (she was struggling with her cold) and she told me to run on. I made sure she was ok and said I’d see her at the hub. The next split was 4:47min/km… I had to make up time but I wasn’t sure how much faster I could run. I was a little inconsistent as the undulations rolled on and I walked through aid stations. My pace dropped about 10 seconds every drink stop. Also, I chatted to a few runners along the way. I met a guy from Taiwan, Wilfred, who had specifically flown to Melbourne to participate in Wings for Life World Run (Australia). He was aiming for 25km and informed me we were right on track. Unfortunately I had accidentally changed the settings on my Garmin and although I was getting an alert for each split, I had no other data. I had no idea how long I had been running (time or distance). The course had markers along the way, which helped. I was just trying to stay under 5min/km pace and take in the experience. The weather was beautiful, a slight breeze but no rain (and no spray from traffic). When my legs felt heavy I thought about RUNNING FOR THOSE WHO CAN’T! I thought about my reason for participating in Wings for Life World Run, and about raising awareness for Spinal Cord Injury… something that does not discriminate. Spinal Cord Injury can happen to anyone. And we need help to find a cure.

My legs warmed up and my pace increased after about the 12km mark. The last 5km I stayed under a 5min/km pace. I told myself I wanted to reach 25km. About 24.5km someone started yelling, “The car is coming!” One guy in particular was telling us to push until we reached 25km. I pushed up the hill and could feel the car approaching. It’s an awesome feeling; trying to out run a car! I finally reached the 25km sign! Within seconds, Tim Crosbie in the Wings for Life World Run official car, caught me. My race was over.

I ran for 2 hours 6 minutes (5:03min/km pace).

Post race -

I was grateful to walk after pushing hard to reach the 25km point. I mingled with runners around me and we congratulated each other.  We walked towards the 26km marker (as instructed). It would have taken too long to walk to the next aid station (plus we were tired). We stopped on the side of the road at 26km. A few more runners joined us until there were about fifty people in total.

We waited a long time for a bus (there were medics on bikes that came to check on us). They were great. The bus drivers and volunteers were great too! There were no blankets or water on the bus or at the hub (there were some at the Masters carpark where the bus stopped but I missed it). The experience was fun and friendly, the atmosphere back at the hub was much improved. The weather was perfect for running (we were fortunate because the predicted forecast was 80% chance of rain and wind). I enjoyed running down the Monash Fwy! And the Wings for Life World Run reflective top was great to run in.

When I arrived home, I checked results; 1^st male – Barry Keem (65km) and 1^st female – Dominika Stelmach (55km). Most people I knew had achieved their goals and were happy. Brad had suffered an injury and Rhianna struggled with sickness. However, they enjoyed the run and experience. I was happy with my distance and I enjoyed the experience. Most importantly, I was honoured to be an ambassador and raise awareness for Spinal Cord Injury.

Race feedback and will there be a next time -

- There were noticeable improvements on last year i.e. the atmosphere at the finish line was much better. There was noise, people and buzz (even when I arrived back at 1am).

When I attended the ambassador lunch a few months ago, Red Bull employees and event planners were asking for feedback. They listened.

- The race kit, Wings for Life World Run reflective top and headlamp were fantastic!

- The event hub was organised, professional and upbeat. There were more marquees, volunteers, entertainment and atmosphere.

- The volunteers throughout the event were amazing!

A few days after the event, I emailed my contacts at Red Bull and expressed my concerns about bus delays, and lack of blankets and water (especially for the runners who were on course for longer). I asked questions and offered suggestions. I received an email back explaining some of the logistical issues and unforeseen circumstances (which can be unavoidable in event management). Again, I was impressed by the response. It was professional and open-minded. Wings for Life World Run (Australia) is a young event and I have no doubt it will continue to develop and improve.   

Much like last year, there were definitely more positives; the cause, the concept, the buzz, the organisation, the race kit, the course, the weather, the atmosphere and the Catcher Car! And the opportunity to be a Wings for Life World Run ambassador. Of course, there will definitely be a next time!