You Yangs 30km 2016

You Yangs 30km 

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.

2016 will see the 8th annual Trail Running Festival at the You Yangs. The You Yangs course is always a beautiful run through varying terrain, from flat wooded bike trails to open rocky mountain trails. There are some great views from Flinders Peak across Port Philip Bay, if you have the time and energy to take them in after the steep ascent! Parks Vic provide great picnic facilities at the Turntable carpark, where the race starts and finishes, so it's a perfect location for families and friends to support their athletes. The course takes a series of loops from the carpark out into different areas of the park, always returning to the carpark. This makes the supporter's job much easier as they will see their runner several times during the race.

Pre-race - 

You Yangs is my favourite trail event! This was the third year I had entered the 30km and each year there was something wrong with my lead-up.

In 2014, I had a bad cold and injuries.

In 2015, I had a flu and ongoing injuries that had worsened over time.

In 2016, I had a flare-up of old injuries… Just shoot me!

Despite obstacles, I still entered my favourite race. You Yangs is 2-hour drive from home, it is a small-scale event that offers various distances – 15km, 30km, 50km, 80km and 100-miles. Seeing the 100-milers out there is AMAZING! The terrain is trail (not technical), some single-track and some fire trails. There are hills, steps and a glorious view from the top of Flinders Peak. The 30km event is two different 15km-loops. The first 15km is more challenging with hills and steps. The second loop is man-made Mountain Bike Tracks that zig-zag up an incline. There is something peaceful and soulful about running through the You Yangs. I will continue to run this event for as long as I can.

The few weeks prior to You Yangs were a combination of rest to try to settle my hip pain and racing at Gold Coast. I ran the half marathon at Gold Coast and even though my finish time was better than expected, my body was sore afterwards. My training was less than ideal for a 30km hilly, trail run. However I lowered my expectations to – finish the race and have fun!

Race day -

In the morning, I woke early and dressed in my winter woollies. Melbourne had experienced exceptionally chilly weather in the days prior to the run. The forecast predicted snow at sea level! I organised my long skins, running singlet, two long-sleeve tops, a jacket, beanie, gloves and Injinji socks. I borrowed a Salomon vest from a friend (because I was considering buying one). I packed 3 gels and some lollies. I ran in my usual Asics Nimbus and Garmin. I also took a backpack full of supplies and clean clothes.

The alarm sounded at 5:30am and once I was dressed (and drank my Milo – yes I know very nutritious and delicious) I drove to a friend’s house (Michelle A). I had coordinated to go together with Michelle A, Michelle H and Chrissy. Our 30km event started at 9:30am, which gave us time for the 2-hour trip. Along the way, we commented on how clear the sky looked. It was 0 degrees when we drove through Little River, but I could tell the view from the top of Flinders Peak was going to be sensational. I searched through my bag to discover a muesli bar… I find it too difficult to eat early so I packed supplies.

When we arrived, we parked the car and caught the bus to the start area. You Yangs is a quiet, understated event but the enormity of the 100-milers who are STILL running (at 8:30am) is awe-inspiring! These runners have some serious commitment and strength to run for 24-hours (especially through one of our coldest, winter nights). We collected our bibs, went to the port-a-loo and caught up with some friends. We snapped some pre-race, scenic photos. I explained to the others which way to run when you come through the halfway point. I remembered being confused the first year I ran it. And I grabbed the Salomon vest with my gels and lollies.

Brett from Trailsplus gave the race briefing and we made our way to the start line. After a short countdown, we were off and racing. The first section was fire trails… wide paths and easy to navigate. I went out easy (knowing that I was not 30km-hilly-fit and I would most likely struggle). The first 5-kilometre splits were 5:27, 5:30, 6:13 (hill at 3-kilometre mark), 5:47 and 6:33min (more hills). I remembered from previous years that the hills start early. I usually shuffle past the drink station at 2.5km and run/walk the remainder of the hill. It’s difficult to walk within the first 3-kilometres in a 30km race. It can mess with your head a little. But once I adjusted my expectations, I was fine to keep plodding. Unfortunately the Salomon vest was moving and chaffing. I decided to take off my long sleeve top and tie it high around my waist to secure the pack. It helped a little. When we hit the single-track, downhill section, I pulled over and allowed people to run ahead. Downhill is an opportunity to make up time, but I wasn’t prepared to risk further hip issues. I overtook the same runners on the flats anyway. My average varied in the first hour but I managed to reach the 10-kilometre mark in 55 minutes. I took a gel and water. From 10km onwards, the fun began… and by fun I mean elevation.

Overall the elevation was mild compared to some trail runs but it was enough to take the wind out of my sails. The uneven steps to the top of Flinders Peak seemed endless! I slowed to a walking pace for most of them. My splits were around 8-10min/km. Although the climb to the peak was the hardest section, it was also the most rewarding (because of support from other runners). No matter how breathless we are, we still encourage one another… Doing great! Well done! Not long to the top now… Keep it up! The camaraderie between runners is about respect, understanding, strength and passion for life. And I am very grateful to be part of the running community.

Once I reached the top of the steps, I dragged my legs to the lookout and absorbed the view! A moment of pause… then I was running again. This time, down the steps. It was my turn to reassure the runners who were struggling on the way to the top. I saw Rhianna from RIOT and some other familiar faces.

When I reached the 15km-mark, I glanced at my Garmin and noticed my time was comparable to previous years. The last two years I had set of goal of 3 hours (missed by 2-3 minutes). This time I expected to be closer to 3 hours 10 min.

The second 15km-loop was flatter and easier. But the unrelenting twists and turns were mentally challenging. I went by a drink station and stopped for water (even though I still had plenty in the bottles in my vest). Any excuse for a breather! Around 20-22km, I began to fade… my level of fitness and endurance had maxed out. I think I heard my left leg whisper… I’m done! You’re on your own! Around 24-26km, my right leg whispered… I’m done too! What were you thinking running 30km of hills? My brain and my two-gimpy-legs laughed together but continued to move forwards! I had a second gel at some point and a few lollies. My splits from 22km were 5:33, 5:45, 6:13, 7:51, 7:21, 8:21 (some elevation), 6:46, 5:16… I would shuffle-stop-stretch and REPEAT! My hip flexors, quads and ITB were screaming at me. I knew I could make it to the finish but I was TIRED! The last few kilometres were great because I crossed paths with the 15km runners. Again, some friendly faces and words of encouragement gave me a boost. A few more hills and I could finally see the finish line. I came in at 3 hours 5 minutes (only a few minutes slower than previous years). Apparently I placed 6^th female but the field was small. There were 100 runners in the 30km event.

Post race -

After I finished, I drank some water and ate more lollies. I ditched the hydration vest ASAP (I had significant chaffing on my ribs) and I changed into warm, clean clothes. I was neither happy nor disappointed with my time. The time was reflective of the lack of training. One day I’m actually going to be fighting-fit for You Yangs. I’m going to train on hills and run the necessary distance before the big day. And I’m going to crack 3-hours!

I was happy I turned up, cross the start line and the finish line. I was grateful for the course, weather, friends and community! It was nice to be able to see friends cross the finish line too and celebrate together afterwards. 

The days following the race, I was SORE! My quads and glutes were painful. But again, it was reflective of the lack of training. It took about four days to recover.

Lessons -

1. If you plan on racing 30km-hilly… Train for it!

2. Nothing new on race day! The Solomon vest was a bad idea… And chaffing hurts!

Race feedback and will there be a next time -

See previous You Yangs posts…

Of course there will be a next time!

Still ranked 9.5/10.

Gold Coast Half Marathon 2016

GC Half Marathon

http://goldcoastmarathon.com.au/races/half-marathon/

The ASICS Half Marathon is one of Australia’s premier running events, providing both an avenue for those making the step up in distance and a stage for frequent half marathoners to strut their stuff on an a world-standard course.

Starting at the Race Precinct in Southport, the course traces the picturesque Broadwater, providing views of Wavebreak, Ephraim and South Stradbroke Islands. Enjoy the sights as you run to Paradise Point along the flat and fast terrain.

Give yourself a small reward as you run through 10.55km and around the northern turn. Enjoy the thrill of heading for home as you once again take in the water views and the buzz of being half way there. Cross the Loders Creek Bridge and you’ll know it’s only one kilometre until the end. Soak up the atmosphere created by your fellow runners and the crowd support as you reach the finish chute and ultimately your goal of the finish line.

Pre-race - 

As usual there is a story behind this run. Even though Gold Coast is the place to run for PBs, I was never interested in it. I like smaller, quieter events. And if I chose to race in Queensland, it would be Sunshine Coast.

Anyway, my running was progressing well since recovering from hip surgery last August. I ran Canberra half marathon, Wings for Life and Great Ocean Road. And most importantly, I had NO pain! I even stepped up my long runs and managed a couple of 30km training runs with Lysterfield Trail Runners. Then someone sent me a link to the JETSTAR sale! Cheap flights to the Gold Coast with the marathon only five weeks away! I was struggling with life in general, and I needed a break. And my running was going great. Like many others, I wrestle with the prospect of training for a marathon (running it on the day is okay though). And then I had a crazy thought… forget training and pressure to run a PB (I could last the distance) so just enter it and have some fun! I didn’t care how long it took. I just wanted to go away for the weekend, run a marathon and have fun with some friends.

I had planned on running a marathon (a few days before) with a friend to support her Bravehearts event of 7 marathons in 7 days in 7 cities; http://www.bravehearts.org.au. I wanted to run in Melbourne with Dani but the fundraising was steep. For the same money, I could fly to Queensland, run and support Dani for the last marathon of 777. And support others too.

Decision made… I entered Gold Coast marathon.

A few days later I went out on a long training run (road) before tapering. I planned on 32km but I got lost and clocked up 35km. I was sore and tired, which was expected. But my left (operated) hip didn’t settle. I ran the following weekend (helped pace someone at Traralgon half marathon) and I could feel something not right in my hip from about the 4km mark. The pain continued for the next few weeks; worse at night and sitting. I saw my physiotherapist (Morgan from Physio+Fitness Seaford) and Brad continued to adjust me. I had a MRI, which showed the original repair was intact. Apparently there was a new small tear but nothing to explain the pain. There was also glute tendonosis, which is typical for someone with a long-standing hip injury. It showed I needed to work on strength but didn’t explain the pain.

The physio said I could run the half marathon.

I sold my full ticket and scored a cheap half entry a few days before the race! I had to run as someone else but that didn’t bother me. I had decreased my training significantly in the weeks prior and even a half marathon was going to be tough. I was predicting somewhere around 1:45-1:47 (I secretly wanted less than Canberra, which was 1:42:30) but my main goal was NO pain!

The night before race day I arrived on the Gold Coast and took the shuttle bus to Main Beach Caravan Park. I organised to stay with friends, Jenny and Jody (RMA). I was really looking forward to a girls weekend with like-minded people. Nicole (RMA founder) and a few others were staying in the same complex too.

I knew a few more people running at Gold Coast; friends Chantel and Alyssa, RMA, Rioters and Pakenham Road Runners.

My whole perspective had changed since downgrading to the half marathon. Now it was about supporting Jenny and Jody (who were kindly pacing RMAs for the full marathon), Chantel (running her first marathon for the Lung Foundation in honour of her dad), and Dani (running for Bravehearts). I love watching, supporting and volunteering for running events. Even if it does make me cry sometimes… happy tears.

Race day -

The morning of the race, I woke at 4am! The half marathon started at 6am and the full started at 7am (Jenny and Jody had an extra hour sleep). I snuck out of bed to get dressed; knee-length Skins, RMA singlet, long-sleeve top, Flipbelt with gels, iPod, Garmin, Injinjis and Asics Nimbus.

I arranged to walk to the race precinct with Nicole, who was running the half marathon too. It was dark and cold. Luckily, another Kate (RMA) kindly drove us part of the way. We crossed the bridge and found the RMA tent. The atmosphere was brewing, and volunteers and officials were buzzing around making final touches. Time disappeared and after a quick dash to the toilets, I made my way to the start line.

The start area was chaotic and there were people everywhere. I found the correct allocated section and my Garmin found satellites about thirty seconds before the starting gun sounded. Phew!

Once the crowd started moving, I thought I would be able to cut through and find some rhythm. But it was too busy and although I was in the right section, I was surrounded by people running slower than me. There were a handful of us trying to get ahead, so I followed other runners onto the alternate side of the median strip and, cut in and out where needed. I didn’t have a plan but I hoped to sit around 4:50min/km pace (1:42). However, my first kilometre split was closer to 5:10. I had to make up time. Why? Because I had white line fever!

The next couple of kilometres were 4:32 and 4:33. I continued running up along and over the median strip until the 3-kilometre mark. I finally cut back in, at a spot where people were running at a similar speed. The sun was up and I could take in the scenery (yes I was running on the Gold Coast, but there wasn’t much to see). The road was flat. There were shops and spectators on both sides, and runners all around. The weather was perfect. It was sunny and cool but there was no wind (I still had my long sleeve top on though).

For the next twenty minutes, I allowed my pace to drop a fraction but set a goal to keep the pressure on until the 10-kilometre mark. My legs (including hips) were feeling good. I trusted my body to go the distance (even though I expected things to hurt from about 15-kilometres on). I concentrated on leaning forwards from the ankles and activating glutes… 4:43, 4:38, 4:48, 4:47… then I spotted the 10km sign.

I waited until the turn around point before I took my long sleeve top off and put my headphones in. I took a gel and walked through a drink station for a mouthful of water to wash it down. I was grateful for the short respite.

From the turn around point onwards, I decreased my pace even more. I ran 4:52, 4:52, 4:54, 4:44, 4:49, 5:00, 4:49, 5:00 and devised another plan, to pick up the pace for the last few kilometres (inspired by Michelle Harris at Traralgon)!

I had to allow 30-40 minutes easier running because I was concerned about reaching the finish line. My heart and lungs were comfortable, but my legs were fading (especially my left leg). Around 15-kilometres, my glutes and hips began to fatigue and I had no power. My left calf muscle worked double time, and it hurt! I was in a good place mentally and ready to dig deep for the last part of the course.

My last few kilometres were 4:38, 4:47, 4:48 and 4:42. The crowd carried me along for the last section, especially seeing Zoe (RMA). Zoe is the bomb when it comes to crowd support! And I knew once I reached the RMA tent, I didn’t have far to go. I ran over a timing mat and stopped my Garmin (and I soon realised it was the 21km timing mat). I still had 100-metres to go! I started it again but I messed up my results. My official time was 1:42:10 (20 seconds faster than Canberra haha!) I grabbed some water, my medal and t-shirt and walked the long way back to the RMA tent. It was a great spot to wait and watch other runners finish.

Post race -

After cooling down and finding a place to change, I found a home in front of the RMA tent. Best spot to camp out, and there were bonus lollies and fruit available (thanks Nicole)!

I stayed there for the next few hours! I watched fellow half marathon runners come in, including Erin and Danielle (two beautiful pregnant mummas). And encouraged ALL marathon runners home… The elite runners, familiar faces, my friends, and back of the pack runners… I watched in admiration and envy. And I nearly lost my voice from cheering so much! As usual, RMA offered each other endless support and encouragement. There were tears from Zoe when she saw friends approaching, excitement from me when I saw Chantel, encouragement for Jenny and Jody, and huge respect for Dani for completing Bravehearts 777. 

I missed a few faces in the crowd (like Chris Confait, Jody Soutter and Judy Street but you were all on my mind). Most people I knew, ran well and crossed that finish line to receive their medal. Well done! FORTY-TWO kilometres! You are ALL amazing!

Race feedback and will there be a next time -

The event was very busy and congested. Apparently many runners go to Gold Coast for PBs but the traffic in the first few kilometres was challenging. It was an out-and-back course with very little undulations. The weather was brilliant however the mid-back pack marathoners began to feel warm. The crowd vibe was great! Overall, I really enjoyed my experience. My time was better than I hoped, and I loved supporting others. The perfect weekend for me!

I scored this run 8/10.

Post-post-race:

Afterwards my hips were sore but tolerable and my calf muscles were cactus. But I can handle musculo-skeletal tightness and pain. At this stage, my hips are surviving. I am unsure what the next few months will bring, I have to decide whether to increase distance and attempt to qualify for Two Bays 56km or take the pressure off and downgrade to 28km. Time will tell.

Traralgon Half Marathon 2016

Traralgon  

When: Sunday 5 June 2016


Where: Starting from Traralgon Recreation Reserve & Showgrounds (Whitakers Road)


Course: This year’s fantastic new course utilises the Gippsland Plains Rail Trail for the WIN Network Marathon and Aussie Broadband Half Marathon. More information about the course in on the website.

Events: Marathon, Half Marathon, 10km and Kids race.

Drink stations for the half marathon are said to be every 4km.

The Traralgon Marathon – Australia’s Oldest Marathon

The Traralgon Marathon is the oldest current marathon in Australia and was first run on 24 August in 1968.  The race was an all male affair and was won by Barry Sawyer in 2:26:53.

The women’s Marathon began in 1978 and there have been 19 female individual winners.  There have been 31 individual male winners of the Traralgon Marathon including 2012 winner John Mackenzie who has dominated the event in recent years.

The event has had some well known runners over the years including Famous Australian Boxer, Johnny Famechon, Ultra-marathon runner, Cliff Young and World Champion Distance Runner, Derek Clayton who still holds the race record of 2:13:39 in 1970.  Clayton apparently did the race as a warm up for the Mexico Olympics in October 1968 and was in a class of his own.  He broke the world record for the second occasion in 1969 at Antwerp in a time of 2:08:33 and it stood for almost 12 years.

Pre-race - 

Last year I planned on running Traralgon half marathon with two friends (Michelle A & Michelle H), who were aiming to break 2 hours. Unfortunately I got the flu the week before and I was too sick to run (I couldn’t even drive there to support them). Michelle A broke 2 hours but Michelle H had unfinished business with Traralgon half marathon.

In 2016, Michelle H worked tirelessly towards her goal of a sub 2-hour half marathon. As redemption from 2015, I asked Michelle if she would like to run together. We had only run together a couple of times in preparation for Traralgon 2015, so it was uncharted territory for us to run together again (knowing that Michelle’s pace had improved). But I really wanted to help.

Michelle is one of those selfless people; she supports others expecting nothing in return. She is genuine, kind and caring. And has no idea how much strength and potential she possesses as a distance runner.

My aim was to run with Michelle and provide as much reassurance and support as possible. I knew that physically (and according to her statistics on Strava) that sub 2-hour was realistic. The only potential problem was nerves.

My hip had also been a little saw since a long run the week prior. I didn’t think much of it. I had been running with no pain for months, and my distance was steadily improving. The pain was low grade, but…

Race day -

On the morning of the race, I met with a client/friend of mine (Isabelle). I drove us through the thick fog (I could barely see the road… 5am, dark and very foggy). We arrived safely. As we parked the car, we saw the marathon runners starting. The weather was very cold and the sky was grey. We were expecting rain. As usual, I said I could handle the rain once we were running but I hoped for a dry start line.

We caught up with some fellow runners from RIOT; Michelle H, Michelle A, Jaye, Drew and a few others. Everyone seemed relaxed and keen to support Michelle in her sub 2-hour quest!

I was concerned for Isabelle because she had ITB issues. Isabelle only recently began running but she progressed sensibly and supported her running with strength training. Unfortunately ITB pain was proving to be her nemesis. We agreed that she would run it (and if pain kicked it, she would walk it). I had expected to cross the finish line with Michelle and go back out to meet Isabelle. 

We gathered at the start line as a few drops of rain fell. I said hello to a few friendly faces from Pakenham Road Runners and wished each other good luck. Michelle told me her plan to go out at a moderate pace, and increase until the last few kilometres, then come home under 2-hours. I was happy to follow her lead. The buzzer started and we were off!

The first few kilometres were 5:34, 5:34, 5:45 and 5:33. This was a little faster than Michelle planned, but understandable knowing that race atmosphere and adrenaline carries you along. Michelle was intensely focused! I ran ahead at once stage to take some photos, but apart from that, we ran together quietly (although I may have suggested slowing down a few times). From 5km onwards, we picked up the pace a little… 5:19, 5:23, 5:28, 5:26, 5:23, 5:19, 5:27, 5:19. It varied with small amounts of elevation (I mean ‘small’) and muddy puddles that we attempted to dodge. The rain was intermittent, and the unmade path was muddy and messy. My feet were wet and I had pebbles in my shoes.

At the turnaround point, we ran a 5:30min/km pace due to no water station. The water stations were supposed to be every 4km however the first one was slightly over and the second one was significantly under. Michelle was planning on taking a gel just before the 8km mark (and follow it with water) but the inaccuracy of the water stations messed up the plan. As we turned around, I noticed a lady (spectator) with a water bottle. Michelle panicked a little when there was no water, so I asked the lady for a sip from her bottle. She was so kind; she ran with us for a bit as we drank some water, and encouraged us to keep going. Thank you!

The course and scenery was lovely. I would run it again. I enjoyed the mixture of road and trail.

Around the 15km mark, the course climbed slightly which was enough for Michelle to breathe heavier and push harder. That was a 5:35min/km split (her slowest over the entire 21km). Followed by 5:27 and 5:15 as we hit a small decline. From 19km onwards, Michelle knew she could lift her foot off the pedal and still achieve her sub 2-hour goal. Up until this point, I encouraged Michelle to slow down a little (knowing she was ahead of schedule). But I had a sneaky suspicion, I could bring her in under 1:55… so with a few kilometres to go, I told Michelle to ‘drop the hammer’ and pick up the pace. The final few kilometres were 5:19, 5:25, 5:21, 5:18 (and 100-metre sprint to the finish was 4:58min/km pace)! Michelle crossed the finish line in 1:54… What a superstar!!!

As we approached the finishing chute, I dropped back and watched proudly as Michelle lifted her arms in the air and received her medal. You really deserved it Michelle! Well done!

As soon as I crossed the line, I ran back out on course (knowing that Isabelle was still out there). I contemplated not going because my hip had been nagging since the 4km mark. I never mentioned it… It was low-grade pain and I had no intention of stopping (but I had some concerns). I decided a few more kilometres wouldn’t make any difference. As I headed out, the rain started falling more heavily. I ran past some familiar faces including Michelle A and Jaye. After about 3km, I saw Isabelle walking towards me. I knew she was hurting. We walked home together and as we neared the chute I encouraged her to finish strong. She ran (hobbled) over the line and was awarded her half marathon medal.

I love seeing the look on a runner’s face as they cross the finish line and receive their medal. The feeling of setting a goal, being determined and achieving that goal is incredibly satisfying. It is addictive and there is nothing else like it. I was really happy for Michelle and Isabelle (although I was worried about Isabelle’s pain). They are strong, determined and deserving women!

Post race -

After everyone had come across the line, we went out for lunch together at a local restaurant. It was the perfect way to celebrate Michelle achieving her sub 2-hour goal, and introduce Isabelle to the RIOT crew.

The weather certainly didn’t dampen the atmosphere and post-race celebrations. I have a feeling Michelle still takes her Traralgon half marathon 2016 medal to bed with her at night (or maybe sneaks a loving stare at it occasionally).

Race feedback and will there be a next time -

I loved the course and scenery. The atmosphere was perfect for me; not too many people, a friendly country run and no fuss. The only negative was the aid stations weren’t spaced out correctly. And as usual, you can’t control the weather! I would definitely run it again. Maybe the half marathon or perhaps the full marathon… one day.

Since Traralgon, my hip has given me some trouble but nothing serious. I have increased distance too quickly post-op. I need to take a step back and look after my body (and mind).

Overall, I scored this run 8.5/10.