Princess Park 50km 2017

Princess Park 50km, Sunday 2^nd April, 2017

http://www.trailsplus.com.au/princespark/

Welcome and thank you for supporting the 2nd running of the Princes Park Running Festival, this year consisting of 24hr – 12hr – 6hr events on Saturday and 2.5km, 5km, 10km, 1/2Marathon, Marathon, 50km and 100km Events on Sunday. I hope you are all looking forward to the great day as you complete your laps around the fast flat course. As always events that Trailsplus conduct support young people living with cancer. This is by donations paid to Canteen at the completion of each race. We are excited to have CanTeen onsite with us for this race to help support the runners.

The Course

The Princes Park loop will be run on the gravel trail. The 2.5km loop will be used. All Sunday events will be run in a anticlockwise direction.

Sunday - Distance Events

		100k	50k	42k	21k	10k	5k	2.5k
Registration		5:00	6:00	7:00	8:00	9:00	10:00	10:30
Briefing		5:45	6:45	7:45	8:45	9:45	10:45	11:15
Start		6:00	7:00	8:00	9:00	10:00	11:00	11:30

Cut-off time for all events is 6:00pm.

Pre-race –

There’s not much to tell this time (for a change)… Princess Park 50km wasn’t on my list. However, two weeks prior I ran Brimbank 50km and struggled mentally. It was a hot and hilly run, and I became lost and confused in my own thoughts. After much deliberation, I finally decided to run Princess Park 50km as a confidence booster (before GOR 60km in May). I was nervous and concerned about my lack of recovery time. But I believed if I treated it as a training run (didn’t get white-line fever) and listened to my body, then I could recover properly afterwards. I knew 2.5km x20 laps would provide an opportunity for mental training! I devised a plan; 2 laps easy, 1 lap moderate, 1 lap easy, 1 lap moderate (repeat x4). The course is completely flat so I decided against walk breaks (but if I happened to walk a little on the easy laps that was OK… to get my breath or have some food/drink).

The days leading up to Princess Park, everything fell into place. The weather was cool and Daylight Saving ended the night before (giving an additional hour of sleep)! My body was relatively pain free (left achilles still nagging a bit). I bought a new audiobook, Pam Reed; http://www.pamreedultra.com. And I set a goal; sub 5hours (my goal I missed at Brimbank).

Race day –

I woke at 4:45am and considered not going (normal reaction at 4:45am)! Plus nobody knew I was running so there were no expectations. I told Brad (of course), and I asked a friend for advice (Chris). I mentioned it on social media but I was non-committal. My hesitation lasted for about 5 minutes until I rolled out of bed and began getting ready. Even though the temperature was cooler, I still dressed in shorts. I wore calf-compressions, singlet, long-sleeve top and I took gloves. I wore a new pair of Brooks Glycerin. The day before, my stomach was playing up. I guessed nerves were to blame again. I packed Gastro-stop (just in case). I also packed 4 gels, water, electrolytes, vegemite sandwich and popcorn. I used my Flipbelt to carry gels but I presumed I could store other supplies at the aid station (one of the benefits of a loop-course). I put my iPod (with my new audiobook) in my pocket.

I arrived at Princess Park around 6:15am, although it was still dark so I took awhile to locate the start area. There was ample street parking. I quickly popped some Gastro-stop, inhaled Ventolin and made my way to registration. Brett said I could use one of the tables for personal supplies so I put my electrolytes and sandwich there. The race briefing was short (how much can you say when you’re running 2.5km loops) and there was a small gathering (although I noticed several females running the 50km distance). This time, I was not focused on placing. I was focused on my own, personal goal. We walked to the start line and as the clock struck 7am, we began running.

My achilles took a couple of laps to settle (as it does) but overall I was comfortable. The second kilometre was quicker than I wanted but I corrected my pace as soon as I realised. My stomach was churning a little but I expected it would stop. I pushed through. I paused for a sip of electrolytes every so often. I chatted to other runners like Mak (who ran nearly 200km in 24-hours) and Elise (who ran 100km)! Both incredible!

The first 5-laps or 12.5km took about 1hour 5min. It unfolded according to plan with the first 5km (easy), next 2.5km (moderate), following 2.5km (easy) and last 2.5km (moderate). I took in my first gel and water, at the beginning of the second 5-laps. The second 5-laps equaled 25km and took me to 2hours 16min.

*Strava doesn’t show this correctly but 14-15km cost me nearly 8min and 15-16km took 7min. I lost about 6min with an unplanned loo stop; then I rummaged through my bags to find car keys, ran to the car and took more Gastro-stop! Apologies for sharing but it was a significant point in my run. I could tell my digestion was not good and I tried to ignore it. Eventually I knew I had to take something for my stomach to settle. I also knew I would lose time, which could’ve easily messed with my head. But I took it all in my stride though. When I ran to my bags, I saw a fellow runner (Ricci) and we had a quick chat. I remained calm as I searched for my car keys. Ricci offered to help but I was OK. The only potential issue was my reaction to a relatively minor issue (and one that many runners face). I kept my head on straight and returned to the course. I pushed a little more on the next moderate lap but backed off on the easy lap to recover properly.

My reason for slowing down towards 25km was to save energy. It was a conscious decision because I tend to feel tired when I run further than 30km. Why? I don’t know. I should explore that! The obvious answer is; after 90min my glucose stores have depleted etc. I probably don’t eat enough on course. Also, I have a mental barrier… 30km or 3hours and I feel tired… perhaps something I should investigate more.

The third cycle totaled 37km and 3hours 26min (surprisingly I maintained my splits from the previous 5 laps). My pace definitely decreased however my digestive issues resolved. There were a few short pauses for food/drink (second gel) but no toilet breaks! Thank God! I allowed a couple of very short walk breaks. I talked with other runners and stretched out my legs. Speaking of my legs… they were tired. My left side begins to weaken anywhere from 20-25km onwards (feels like my glute has been corked). I become painfully aware that my left side is weak. I have committed to strength work for the last few months (I was slack when my training runs peaked for Two Bays) but my motor-control is terrible on one side of my body… another aspect to explore more.

As my mental strength waivered I decide to listen to my new audiobook. It was awesome! If you need inspiration, check out Pam Reed; http://www.pamreedultra.com. The only annoying part was when my iPod began glitching! I turned it off/on and carried it to limit movement. Eventually I turned it off completely. When I switched it back (30min later) it worked perfectly.

I reached 42.2km (3hours 58min), which was perfect. My goal was sub 4hour. I was fatigued but happy. The loop-course and my strategy to focus on 5-laps was working well for me. I barely looked at my watch for distance (but attempted to keep an eye on it for easy-and-moderate pace). My pace was more about effort than speed. Plus every time I walked my left glute (low back/hip) hurt significantly. I was better maintaining a slow run pace. During the final 5-laps, my focus was more about maintaining pace. At this stage, I only consumed 2 gels, a few lollies, electrolytes and water. During a so-called-easy-phase, I asked for a cup of coke and grabbed a quarter of a vegemite sandwich.

Anything less than a marathon, I feel relatively confident with fuelling. I have 2-3 gels, a few lollies, potato chips, electrolytes and water. Frequently I feel queasy (but I can handle it). Anything greater than a marathon, I become confused. The further I go, the less I eat! I have to force myself to take a bite and I feel water-logged (even though I might be obviously dehydrated). Maybe this is another research point for me.

During the last hour, I began to feel pins and needles around my left ankle. I worried that my achilles and jammed-up ankle was getting worse (but later I discovered my compressions rolled and pinched part of my lower leg. Two days later and my leg is badly bruised).

The last two laps were reasonable; I maintained sub 6min pace and finished strong in 4hours 46min (unofficial).

Post-race –

After I crossed the line, I received my medal from the volunteers. I said thank you to the photographer who helped keep me going (knowing that he was there every lap waiting to take a picture). I was really happy with my time and most importantly, my attitude. Running 50km is never easy (and I was tired about halfway through) but I held onto my mental strength.  

The first three female runners ran really strong; I finished 4^th. I had no intentions of chasing anyone down for a podium spot. I have no regrets how I ran this event. I ran it exactly how I intended (except for the loo break). Although I have a few points to address, I have gained some confidence moving forwards. I really hope I can make GOR 60km cut-off time!

Later that day and the following day, I had pain in my left glute (back/hip). Brad adjusted me (chiro), which helped and I took his advice to take it easy. Rest and recovery is vital!

Lessons – 

1. Keep working on mobility, motor control and strength! Never stop!

2. Research why I fade after 30km or 3hours (non-food related)

3. Research and test out fuelling options

Race feedback and will there be a next time -

Trailsplus offered an organised, friendly and modest event. Although I love Trailsplus event, I doubt that I will run Princess Park 50km again. Maybe I will enter an hour challenge instead… what do you think? The 12-hour event? Time will tell!