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 6th
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.
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