Two Bays 56km 2017
*Warning
– LONG POST… Unlike Marysville, I wrote this straight after the event, so my
memory is better. Plus I’m familiar with the trail. This is my backyard! I hope you enjoy!
The following information is from the Two
Bays website. Rohan Day (Race Director) is very thorough! The website covers
all possibilities/scenarios and provides some light humour for your reading
enjoyment! On race day, the course is clearly marked with orange ribbons, and
detailed maps are provided. To distinguish the Two Bays track, most signage
displays the Blue Wren symbol.
ENTRANT INFORMATION BOOK
- Start at 7am. 28km
runners start from the Dromana information centre and finish at Cape Schanck.
56km runners start at 7:10am at Cape Schanck, run to Dromana, and run back to
Cape Schanck.
- This course is amongst
the most scenic in Australia. Runners are treated to a range of surfaces and
settings: single track, coastal trail, grassy trail, dirt road and forest
canopy.
- The run starts with a
demanding uphill, rising 1,000ft in the first 3km, providing stunning views
over Port Phillip Bay. The 5km section approaching the 28km mark at Cape
Schanck takes runners along a breathtaking track, along the cliffs that rise
above Bass Strait. This section runs past Bushrangers Bay, which is only
accessible on foot: it is a special reward.
Clothing and Equipment Suggestions
- Shoes. (Trail or
Road). Short answer: either.
- Compression bandage -
In case of snake bite.
- Mobile Phone with good
coverage.
- Tri/Adventure tops with pockets on the back. For carrying
in food/gel/compression bandage. Also for taking your rubbish with you.
- Camelbak, Fuelbelt, handheld bottles. Aid stations may be
up to 10km apart. Device for carrying at least 500ml of fluids is mandatory.
- Boardshorts/Swimwear/Hawaiian
shirts. Yes we are serious, you will be entitled to a front row start.
Cut-Off Times
If
you can't complete the 28km in under 4 hours, or the 56km in under 8 hours you
should not enter that event. See also "Qualification Standards"
section.
Cut-off Times for 56km Runners.
- 28km Dromana 3h45m after start.
Hyslops Rd Aid
Station 5h45m after start.
- Boneo Rd 7h15m after start.
Cape Schanck Finish
line 8h00m after start.
Dangers
Rotten Boardwalks. Take it easy as some
of the boards are rotten.
Snakes.
First
Aid for Snake Bites:
Do
NOT wash the area of the bite!
It
is extremely important to retain traces of venom for use with venom
identification kits!
Stop
lymphatic spread - bandage firmly, splint and immobilise!
Pressure-immobilisation
approach is simple, safe and will not cause damage.
Weather: It may be hot. Do not attempt this run without
a bottle or camelbak.
Field Limits
Parks
Victoria grants us an overall cap of 1100 runners. We make no distinction
between 28km and 56km runners. Just 1100 overall. (Usually this results in
about 21% doing the 56km run. 79% the 28km run.) The event has sold out every
year of its official existence. No we can't predict precisely when. (Generally
late Nov through to late Dec, depending on the year.)
Medals
Finishers
receive a medal. Many thanks to Tim for his time and expertise in helping
develop the bottle opening medal.
Two years ago I entered Two Bays 56km (supposed to be my first
ultra). I’d struggled with hip and foot issues for a long time but I’d always
been able to manage it. The week before the event, I significantly hurt my foot. I
made the heart-breaking decision to withdraw (first and only time). I was
devastated. In April 2015, I ran my first ultra in South Africa – Two Oceans
56km.
http://360running.blogspot.com.au/2015/04/two-oceans-ultramarathon-saturday-4th.html
It was one of the best experiences of my life! But I had a score to settle with Two Bays. In 2016, I was still recovering from surgery so I volunteered. I was at the last aid station (Boneo Road), which is around the 50km mark. It was an eye-opener. The day was hot and even the most experienced runners grappled with the conditions. I had a healthy fear for the distance, terrain and weather. However, I planned on revisiting the event in 2017! That brings me to NOW!
It was one of the best experiences of my life! But I had a score to settle with Two Bays. In 2016, I was still recovering from surgery so I volunteered. I was at the last aid station (Boneo Road), which is around the 50km mark. It was an eye-opener. The day was hot and even the most experienced runners grappled with the conditions. I had a healthy fear for the distance, terrain and weather. However, I planned on revisiting the event in 2017! That brings me to NOW!
For the last six months, my goal has been Two Bays 56km. I began
by qualifying with The Tan marathon in August. It wasn’t fast or pretty but I
finished in 4:05. I ran Hell Run in September. I ran Marysville marathon in
November (1600m elevation) and I finished in 5 hours. And I ran Run for the
Young marathon in November and finished in 3:50. I trained on the Two Bays
trails with Chris O’Brien and friends, covering long runs ranging from 28-40km (we are fortunate to live 20mins away from
Dromana).
In the months prior, I experienced two minor issues; 1) My right
hip flexor/abdominals – ongoing issue (believe it’s similar to my operated hip)
but manageable. Hills hurt like a bitch but in the last three weeks I backed
off and it settled down. 2) Snakes –
I ran on the trail alone during September/October but after that the snakes
appeared. I became really nervous and on our last group training run, I dodged
a brown snake and tiger snake (tiger
snake was scary… could-eat-a-wallaby scary)! My mind started playing tricks
on me and for two weeks before race day, I had trouble sleeping! I prayed for
cool weather on race day (keep the snakes and threat of fires away)!
So, apart from being a little crazy, I was feeling pretty good.
In my training, I did hill repeats, double runs, races and looked after myself. In the past, I’ve had good intentions but I actually followed through this time (good nutrition, stretching, Myotherapy, Chiropractic and taping thanks to Brad). Two years ago (when I trained for this event)
my body fell apart. I over-trained and ended up with adrenal fatigue and thyroid issues. This time, (after Marysville), I could
tell my body was fading. I lacked energy, my legs were heavy and I hurt more. I
went to my Myotherapist and Naturopath – Holly
(Enhanced Allied Health). With some quick thinking, she improved my
well-being and performance, by providing a few supplements and tweaking my diet.
The week before Two Bays, I could honestly say, I was feeling good.
The time had come to redeem myself… I was incredibly nervous (mainly of snakes) but I was
ready and excited to conquer Two Bays 2017!
The
night before race day, we had two fellow RIOT runners come to stay. Brad was
running 28km distance and arranged to go to the start line with Chris and Rhianna.
I would drive to Cape Schanck – start line for 56km runners. We organised our
gear – shorts, Two Bays singlet, compressions, Garmin, headband, sunnies, pack
with bladder (electrolytes) and snake bandage. I also carried 4 gels, chips and other food. I predicted my
finish time would be about 7 hours (I ran Two Oceans in 5:13 but this was trail
with Arthurs Seat thrown into the mix). Plus,
I wanted to take it easy and enjoy it. My
goal had become to increase time on feet. After all, I was dreaming of Comrades
for 2018 and suspected that would take me about 10 hours… http://www.comrades.com/marathoncentre/race-information
Race day –
The
morning started with 4:45am alarm after a very light sleep. I had a milo and
took half of my usual supplements. My stomach was unsettled and I didn’t want
to bombard it with too many tablets. After getting dressed, I grabbed my bags
and jumped in the car. The car drive was about 35min. I arrived with time to
spare for a toilet trip (or three), and inhaled asthma meds. I said hello to a
few people and chatted to Carolyn (friend and volunteer). Carolyn reassured me
that I’d survive the run, and it was too cold for the snakes to come out and
play (Carolyn is also a vet nurse and
snake whisperer)!
I got
my pack ready and took a few deep breaths. The scenery at Cape Schanck is
beautiful and the lighthouse has been guiding ships since 1859. After a moment
of serenity, I headed to the start line with everyone else (200 runners). Mamma
Two Bays performed the countdown and we were off and running.
CAPE SCHANCK TO BONEO ROAD
I held
back and allowed other runners to go ahead. The first split was slow, 6:10min/km.
The first 5km from Cape Schanck to Boneo Road was single track, undulating and
sandy. Last time I’d run this section, I saw a brown snake but I wasn’t too
worried because we were an unbroken chain of runners the whole way. I must
admit, I didn’t take in the scenery. However, I cruised comfortably and covered
the first 5km in 30min. I reached Boneo Rd. aid station (where I stood only 12-months ago)… I waved and smiled, and
continued on.
THE DEVIATION AND GREENS BUSH
The
next 5km took 31min, however there were some climbs. Once we crossed Boneo Road,
we headed into Greens Bush. I hear quite a few people say how much they like
Greens Bush. There are some climbs, steps, boardwalks, sand, turns and flat
sections. It has variety and I can see the appeal. But I find it really tough
(mentally) because it seems endless. Luckily, the 56km runners were sent to the
left about 2km into Greens Bush. We were fortunate it rained the day before and
the sand was more compact in parts. But it was still difficult to push off (and my hips struggle with instability).
I ran very carefully through this section. I also took my first gel. I
continued sipping on electrolytes.
Once
the sand stopped, we continued running along a broad, grassy area broken up by stretches
of stone or granite crossings. I was happy with my pacing. I knew I “could” run
faster but my goal was to make it to the turn-around point in Dromana as close
to 3 hours as possible… no slower and no faster!
Now I
could attempt to describe the plant life and vegetation… eucalypt forest, and
gullies of Coast Banksia and Blackwood (are
you impressed?) but honestly I have no clue. However, I did find this
description (and explanation for why runners are required to walk over soapy
mats)… “Greens Bush Section – Some of the
native plants of Greens Bush are dying because microscopic fungus, Cinnamon
Fungus or Phytophthora cinnamon. People can unwittingly transmit the fungus by
going through infected areas and picking up spores on their shoes…”
My
point is the plant life definitely adds to the beauty of the trail. Around the
15km mark, I reached Limestone Road aid station. It was great to see volunteers
and friendly faces; it gave me a lift. I stopped for a drink and some snakes
(lolly variety). I continued onto Hyslops Road where I could allow my body to
fall naturally down the decline. I love running down Hyslops Rd. It is an
unmade road; wide and easy. No need to concentrate on foot placement.
HYSLOPS ROAD TO WATERFALL GULLY
ROAD
A
further 2km on, I reached the end of the road and was greeted by Les (friend)
with a high five. Another energy boost for me!
I ran across Browns Road, over the soapy mats and through the gardens. There
is a creek and some short, sharp hills. They may not seem like much but they
hurt! And never get any easier. The path twists and turns around native bushes
and plants (like Xanthorrhoea… Are you
impressed again? I only know this because Chris O’Brien educated me).
When I
reached the end of this section, I saw another aid station (and they had Malteasers. Yum)! I decided to fuel using lollies,
chips and other food and spread out the gels more. My stomach tends to tolerate
about three gels and then I become nauseous. By the time I reached 20km (2
hours) I’d only consumed one gel, electrolytes and lollies. I reached Duells Road
aid station and I was feeling good. I felt strong. I hadn’t needed any mantras (I had a list ready to use). My mindset was positive and confident.
After
a quick chat to the vollies, I turned left down Duells Road (dirt for the first half and asphalt for the
second half). Running down this road was easy. I reached the round-about
and gave Joanna (running friend) a high five! I turned right and ran down
Yambill Avenue. A few hundred metres later, Two Bays signage (and the Little Blue Wren) indicated to
turn left into Goolgowie Bushland Reserve. This is another easy, short section
made up of boardwalks and flat path. Within a few minutes, I reached Goolgowie
Street and another aid station (there
were a lot of aid station hey?! I believe there were 9 aid stations for 56km
runners). Goolgowie Street was roughly the same length as Yambill Avenue,
but climbed enough for my legs to notice. There was a
volunteer directing runners to turn left at Waterfall Gully Road.
THAT DAM HILL!
Just
over 21km (2:10min) I reached McLarens Dam. It is quite pretty, as you run
along the flat and look to your right at the dam. But I
didn’t look to the right… Instead I looked UP! For those who are familiar with
the trail, you would empathise with the view bestowed upon me… A BIG, LONG,
UNRELENTING HILL!
(Picture is from a training run)
Even
though, I had no intention of running up that hill, it still took my breath
away. I had to save enough energy in my legs to cover another 34km and climb
back up Arthurs Seat. I had to race smart. From my Strava information, the hill is approximately 1.5km and 150metres
elevation (might be a bit more)? My
splits for 21km and 22km were just under 9min/km. And my heart rate didn’t rise above 178bpm. I was
working but not too hard.
I took a second gel and chatted to a few runners along the way. We were more spaced out now but there were still about a dozen runners in sight. I looked up for kangaroos but they were hiding. As well as plant life, there is an abundance of animals including; kangaroos, wallabies, echidnas, lizards, snakes and birds (all of which I have seen on training runs). Having a close encounter with wildlife is part of the Two Bays experience. On race day, there is more noise and action, bushes are cut back in the days prior and this year the weather was cool. A combination of factors resulted in no wildlife sightings for me this time.
I
continued plodding uphill, feeling good physically and mentally. My right hip
whispered something to me so I listened and took it easy. I knew I wasn’t far from the open area at the top of
Arthurs Seat. I ran and walked up and through
the twists and turns… Over exposed tree roots, ensuring to concentrate on foot
placement and avoid tripping. Around the 23km mark, the male leader (Francesco)
zoomed by and around 24km, the female leader (Tash) did the same. This means
they had made it to the turn-around point (28km) and climbed back up Arthurs
Seat and were now on the downhill stretch. They both looked fantastic. I
reached the open area and absorbed the view of the bay. I smiled as I began to descend… HOORAY!
YOU CAN RING MY BELL!
Down-down-down…
big, clunky steps… carefully and mindfully. My splits for 26km and 27km were
6min and sub 5min/km. The elevation was – 117metres and – 95metres
respectively. My heart rate decreased to 150bpm. If I ran hard downhill, I’d run
out of steam coming back uphill (and I would be sore for a week). I fell (not literally!) downhill with ease and
comfort, encouraging the amazing runners ahead of me (they were climbing back
uphill). Some were sprightly and others mumbled words of thanks through heavy
breathing. By this stage, I was running on the road (Latrobe Parade). The vibe
was awesome. I craved seeing other runners and volunteers. It really lifted my
energy. People waved from the sidelines, as I entered the turn-around point… I
RANG THE BELL! Two Bays is well-known for having a bell at the halfway mark for
the ultra runners to ring (if they wish). It’s novel and fun!
I
checked my watch (2:56min)… I had a few minutes to spare and relax a little. I
said hello to Bec and Daniela, went to the toilets and returned to the aid
station for some snacks. I had water, coke
and lollies. Once my watch read 3 hours, I was ready to take on the climb
to the top of Arthurs Seat (nearly 300metres above sea level).
ON TOP OF THE WORLD
When visualising race day, I imagined walking up Latrobe Parade
and the steps to the top of Arthurs Seat. However, I was feeling good. I ran
(jogged) to Heronswood (never been there
but the incline increases around there) https://www.diggers.com.au/our-gardens/heronswood/restaurant/ I walked and ran until I reached the big steps on the trail.
Then I just walked (as expected). My splits for 30-32km were 8min, 10min and 9:50min/km. The elevation
was 59metres, 103metres and 81metres. My heart rate increased to 175bpm. My
legs were tired but OK. I saw two
walkers with poles and resisted the urge to perform a grab-and-dash manoeuvre! I
soldiered on and reached the lookout area once again (yeah nice view, seen it before…) I veered right along the
single-track, over rocks and branches, down steps and around corners. Around
32km, my right hip stopped whispering and began shouting… the pain is similar
to ITB (at the knee). Not fun. It slowed me down but it didn’t change my
state of mind. I suspected it was going to hurt at some point, and I was
grateful most of the climbing was over. I focused on stabilising using my core
and leading with my left leg (who
would’ve thought my operated hip saved me)! I had a random stitch on my right side around
this time too. It lasted for 1km and disappeared… Strange!
DOWNHILL SHOULD
BE FASTER RIGHT?
I
arrived at the top of the hill and looked down towards the dam. My approximate splits for 34-35km were 7:20min and 6min with a loss of 150metres.
Pretty slow right? My legs were tired and there was no point smashing my quads
and hurting my hip more. My heart dropped to 150bpm. I
passed a couple of runners who were struggling. It’s quite common for legs to
cramp after about 3.5hours. I offered them fuel but they were OK (experienced
enough to slow down and ride it out). At the bottom of the dam, there was a
water station but all I wanted was POTATO CHIPS! Chips, chips, chips… gimme
CHIPS. A generous volunteer offered me some chips from his personal stash (forever grateful).
I kept running to Waterfall Gully Road, down Goolgowie Street and stopped briefly at the aid station. The vollies asked me what I needed and I asked for a vegetarian pizza. I said they could deliver it to Boneo Road. I filled my water bottle, procrastinated a little and attempted some self-massage on my hip. I pushed on through the garden section. I ran Yambill Avenue to the roundabout and started to walk up the dirt road towards the next aid station. I had my third gel and more electrolytes. My hip was beginning to annoy me.
MY HIPS DON’T LIE
Down
and up short, sharp hills, hip not happy, no stability or agility through the
twists and turns, yeah look at the pretty trees and bushes… blah blah… Why am I running so slowly? Overall,
I was still positive and happy to be running (I would’ve preferred a pizza, iced water and a recliner… make that a
massage chair)! But with some discomfort, I made it to Browns Road and
crossed over to Hyslops Road. During our training runs, I vowed to run Hyslops
Rd (no matter how slow). It is 2km long and 60metres elevation (not much but
unrelenting). I did the Cliffy-shuffle until I reached Limestone Road aid
station. They had CHIPS… Salt and Vinegar Chips!
A
couple of runners arrived at the aid station and I hovered until they were
ready to run because this was where Mr. Tiger Snake lived (big-scary-could-eat-a-wallaby snake). After we saw him on our training
run, we were informed the locals called him a “resident” and that worried me! I
told the guy next to me and we mindfully walked on. Mr. Snake was nowhere to be
seen. PHEW! The
next section was short, slightly downhill and sandy, but easy to run. We went
through another chicane and right along a dirt road to Greens Bush.
MY BOYS
As I
entered Greens Bush, my Garmin ticked over 42km and I took no notice. I never
had the marathon moment… (I’ve just run a
marathon, can I stop now)? But I did calculate that I could finish in
6:15min. WOW! I focused on breaking the run down into sections, which helped IMMENSELY.
My next stop was Boneo Road and my family would be waiting. Brad
said he’d finish his 28km race, pick up our boys from home and drive to Boneo
Rd. All I could think about was my boys… 8km until I see them! My hip was
struggling with flexion and agility. I slowed down for any steps (up or down)
and I lost rhythm. My heart rate average dropped but I was growing weary. I just
wanted to see my boys. But there was only one way to get there… KEEP RUNNING! I was momentarily distracted by photographers and automatic cameras.
Overall, I
lost time through Greens Bush. It took me 55min to cover 8km. But I made it to the end of Greens Bush, (50km
mark) with energy in the tank. I
crossed the road and saw my awesomely, supportive family. Brad asked how I was
feeling. I said great except my hip. My energy and attitude remained steadfast.
I knew I could do this. I could finish Two Bays 56km (sub 7 hours). I was
excited and happy. I took a few minutes chatting to the crew and grabbed a few
more lollies. Brad encouraged me to keep moving and said he’d see me at the
finish line. Bec (friend) caught up to me and we ran on together.
LIGHTHOUSE AT THE END OF THE
TUNNEL
The
last section was slow and sandy. The hip pain persisted with stairs. Those
dreaded stairs about 2km from the end… MEAN! My
body, heart and lungs were OK. My heart rate declined and part of me wanted to
push more. Just
before the end, I heard the ocean. I LOVE hearing the sound of the waves
crashing and the smell of salt air. Bec
ran ahead of me over the last kilometre and as I came around the corner for the
final stretch, I caught a glimpse of Lucas. He came up and put two Hawaiian
leis around my neck. I said we would finish together. Out of
nowhere, Rosa (running friend) tapped me on the shoulder and said “C’mon Kate!
Let’s go!” What the… ?
SPRINT FINISH? AFTER 56KM? REALLY?
Ok
Rosa! I ran as fast as my legs could go but Rosa just crossed the finish line
before me (and Lucas sprinted in a futile
attempt to match us). It was pretty funny and hopefully entertaining for
the spectators at Cape Schanck. Nobody
can deny, we finished STRONG!
Post race
–
I crossed the finish line and I was greeted by family and friends; everyone was smiling and offering hugs. My
mum even came to the finish line. There were friends from RIOT – thank you, and
other running circles. Carolyn gave me my medal (now I have the complete set) – thank you! And of course, my
biggest supporters were my boys – I love you! It may sound like an acceptance speech for an award but this
event meant so much to me! It was 2.5 years in the making… hard work, long
runs, injuries, self-doubt, more hard work, long runs… and I finally arrived at
my Cape Schanck destination. CONGRATULATIONS to everyone who ran Two Bays!
*Brad ran Two Bays 28km in 3:04min (15min PB). He is amazing!
(Picture is from a training run)
My results: Two Bays 56km (1400m) in 6hrs 24mins… HAPPY!
I was 8th category position, 20th female (out of 52) and 136th overall (out of 222).
My typical conservative nature left me thinking I could’ve run faster. I chose to run smart; I protected my weakness and finished feeling great! I had enough in the tank to sprint down the finishing shoot. And I recovered well (I ran 6km today... two days post-race).
Lessons –
1. Next time (maybe)… Run a little faster!
2. Fix right hip!
3. Keep having fun!
Race feedback and will
there be a next time –
I’m writing this report, two days after the event and I’m full of gratitude; for my family and friends, for the Two Bays event and crew and for the GIFT OF RUNNING! I’m still high as kite, but emotional at the same time. BLESSED! I had a goal to run 28km, 56km and volunteer. I've achieved that goal so will I be back... I guess time will tell! Rohan Day... thank you for such an awesome event!
TWO
BAYS CREW… You rock my world! Thank you!
