Two Oceans Ultramarathon April 2015

Two Oceans Ultramarathon Saturday 4^th April 2015

Distance: 56km

The world's most beautiful marathon - 56km Ultra Marathon around the Cape Peninsula, since 1970.

http://www.twooceansmarathon.org.za

History

The Old Mutual Two Oceans Marathon has earned a reputation as the world’s most beautiful marathon. The first race was held in 1970 and saw 26 runners line up to face the unknown challenge. Since then, the race has become a favourite with local and international athletes.

Participants can choose from various distances – the scenic 56km ultra marathon or popular 21km half marathon and the 5km or 2.5km fun runs. The event attracts over 26 000 participants across all the distances and provides them with a mixture of breathtaking scenery, a gruelling test of fitness for both the elite and recreational runner, and an unrivalled race organisation and atmosphere.

Participants consistently vote it as one of the best in South Africa and it continues to attract strong fields and an increasing number of international entrants. The event has become synonymous with the Easter Weekend in Cape Town, with the pre-race activities at the expo, family day, and fun runs on Easter Friday. En-route entertainment on the race day provides fun, excitement, and a unique experience to runners, family, friends, and spectators alike.

Course

The World's Most Beautiful Marathon: In 2015, the Ultra Marathon route will run over Ou Kaapse Weg for safety reasons.  This comes after the recent devastating fires that raged along Cape Town’s Southern Peninsula caused significant damage to Chapman’s Peak’s fragile vegetation, holding a safety risk for runners and volunteers.

The Ou Kaapse Weg detour route starts in Main Road, Newlands, and takes runners along the scenic South Peninsula route, through Fish Hoek and into Kommetjie.  But, instead of heading towards Chapman’s Peak, runners will turn towards and over Ou Kaapse Weg, from where they will run along the leafy Spaanschemat River Road. They will then join the Half Marathon route at the Ladies Mile / Parish Road intersection before heading onto Southern Cross Drive to make their way back to the finish at UCT along Rhodes Drive and the M3. 

Course description

The Ultra Marathon Route is actually quite flat for the first 28 kilometers, with the first big climb being the back of Ou Kaapse Weg. Instead of the Constantia Nek climb, runners will then be treated to the shorter Southern Cross Drive climb. Thereafter the route is undulating until the finish at UCT.

56km Route Profile

Refreshment stations

Twenty five well-stocked refreshment stations along the 56km route will ensure that every runner’s hydration needs are adequately catered for.

The first official refreshment station is at the 3km mark, where only water and Coke will be available. 

Subsequent refreshment stations are spaced approximately 2.5km apart.

Drinking water is manufactured under strict hygienic conditions at K3 Water. Each batch of water is tested and is then transported to a Cold Store Facility where the water is sent through a Blast Chiller Room, allowing the water to reach 0°C and then stored in a Holding Cold Room to maintain the temperature.

Drinking water and Powerade will be provided throughout the race in 100ml plastic sachets (Booster Bags), while Coca-Cola will be served in 250ml plastic bottles. Potatoes, bananas, Bar-One chocolates will be available at some stations. Loobit anti-chafing cream will be available at various points during the race.

Pre-race – (This section always seems so long… )

I arrived in South Africa late Tuesday night (Tuesday before race day on Saturday). This allowed for time to recover from jetlag and satisfy some tourist curiosities like going on an African Safari on Thursday. On Friday (day before race day), there was an International Friendship Run.

Two Oceans International Friendship Run

Distance: 6km run/walk

Good Friday 3^rd April 2015

All International entrants are invited to meet on Good Friday morning for a scenic 6km run/walk through the City of Cape Town, past some of the city’s most famous landmarks, which include the Cape Town Stadium, Sea Point Promenade, Green Point Park and Mouille Point Lighthouse.

Runners from all over the world get into the marathon spirit with their family and friends, who can also participate in the Friendship Run for a nominal fee, jogging with the flags from their various countries.

The friendship run was fun! I met with a couple of other runners from Australia who I’d met on the bus. Australia was the tenth top country with 94 participants (51 participated in the Ultra). The friendship run was not a race, but a group of like-minded runners from all over the world, meeting together (with Haile Gebrselassie), to cruise around Cape Town. I ran faster than I should have but my legs were fresh from a week without running. I felt so alive and happy, my legs naturally carried me around Cape Town at a 5min/km pace. Afterwards they gave us sachets of water and cups of coke. I don’t drink coke but noticed it is very popular in SA. The water sachets are a great idea, I struggle to drink from a cup while running, I usually choke (one of my hidden talents) but sachets are so easy. The environmental impact isn’t great but neither are plastic cups. We sat around the Waterfront and chatted with other runners while the brass band entertained us. I met a lady from Sydney who explained the cultural changes in South Africa since the late 80s/early 90s. Having grown up in SA, she reflected on times when whites and blacks had separate schools and restaurants. One of the aspects I enjoy most about visiting a foreign country is learning about their culture and traditions. I walked back to the motel feeling grateful for my life and this experience. After all, I’d left my very supportive husband back home in Melbourne to take care of our children, while I travelled half way across the world to indulge my ultramarathon dream!

Friday night I had dinner with my sister-in-law and friends who I’d met in Cape Town (they had completed the Ironman in Port Elizabeth a week earlier, and my S-I-L qualified for the World Championships). I didn’t bother with too much carb loading in the days before but naturally had rice with my meals. This would be my first significant race as a vegetarian. I’d become vegetarian at the beginning of the year and although I found the transition relatively easy (fuelled by my ethical convictions) I did encounter some challenges. A significant issue was my iron levels plummeting to 3 and having an iron infusion about a month before I was due to leave for overseas. (To cut a long story short, I’ve always had deficiencies like iron, B12, vitamin D, zinc and magnesium. Blood tests, tested positive for a thyroid autoimmune antibody. Many of my health issues like digestive problems, deficiencies, fatigue, hormonal imbalances, always cold and depression were beginning to make sense).

We had an early night, knowing the transfer bus would arrive on our doorstep at 4:30am. I went to sleep feeling excited and positive that my injured and tired body would NOT fail me this time. It had only been ten weeks since Two Bays 56km – the run that was supposed to be my first ultra. My plantar fascia/extensor hallucis longus had flared a few days before race day to the point where I couldn’t put my foot to the floor. I’d had to pull out of the race, which was devastating because I’d been training so well (I’d run 5 hours on the trail 2 weeks before). But it was a breaking point that had been brewing for months. I’d developed calf/Achilles/PF issues about a year prior from biomechanical changes to my running gait, all due to an unconscious effort to protect the labral tear in my left hip. I was going into Two Oceans 56km with trepidation. I was really nervous I’d experience déjà vu and not even make it to the start line. My training had been cautious and I revised my time goal to “just make it before the 7 hour cut-off.” I wanted 6 hours but would have settled with finishing.

Before leaving Melbourne I’d given my S-I-L (Carmen) my 4-bottle-Nathan-belt, however I’d also packed my Kathmandu hydration pack. For some reason, I had a vision of unmade roads and expected to be somewhat self-sufficient regarding fuel and water. Carmen explained the drink stations were every 2.5km and they provided sachets instead of cups. She reassured me that I wouldn’t need to pack my own supplies. I decided to carry 3 gels (Endura Vanilla) and my iPod (just in case I needed that extra little bit of motivation). I also packed a Ventolin because I knew there had been fires in the area and I was mildly concerned I might have a reaction. The weather forecast had changed from hot and sunny to possible showers. Cape Town has similar weather to Melbourne – 4 seasons in one day. It was looking a little overcast and breezy, but I knew somewhere in the suspected 6 hours, the weather could change.

Race day –

My alarm was set for 4am. I put on my compression shorts, shorts over the top, plain singlet top, compression calf sleeves, Australian temporary tattoos and Australian flag headband thingy – technical term (actually I think it is more like a buff). I grabbed a protein bar and bottle of water with a Nuun electrolyte tablet. I’d already packed a bag of clothes for after the race and handed that to the Travelling Fit organisers (the company I used to book my trip – they were great!) The bus took us to the start line, it was dark and chilly (I’m always cold). We made the standard race-morning toilet stop and then walked around, soaking up the atmosphere. There was a buzz of excitement from the twenty-six-thousand-deep crowd of runners. With about 45 minutes until gun time, I made my way to section B. Carmen and her friend Judy, were a little further back in the pack (they were fine with that, considering they’d just raced Ironman and decided to make Two Oceans a scenic experience rather than a key race).

I met a fellow Australian, Carol, who originated from South Africa and had run Two Oceans before. I chatted to another South African lady and listened to her advice. She told me to watch out for the garbage bags that runners disposed of at the start line (Note to self: garbage bags/ponchos are a great way to stay warm before the race starts).

The organisers made reference to two participants running their 40^th Two Oceans, they played an African song (soulful and emotional) and the National anthem. They blew the horn to signify the beginning of the 46^th annual Two Ocean Ultramarathon! We were off and racing!

The first kilometre was very congested and I settled into a 5:30min/km pace. I dodged the garbage bags and people. A couple of minutes in, I noticed we ran over a timing mat. After a couple of kilometres I had to admit to myself that I needed to stop to go to the toilet. I stopped at the 5km mark, where I had to line up and lost about 3 minutes altogether (unconsciously I paused my garmin).  When I got back out on the course I deliberately picked up the pace a little, knowing that the first 21km were flat and I could survive. I ran 4:45min/km pace and reached 10km by 50 minutes (5min/km pace). This was according to my garmin (with the 3-minute pause so my splits aren’t exactly right).

I felt good! My heart and lungs were working perfectly, I had no asthma and no shoulder pain that I tend to get when I increase respiration rate. I made a conscious effort to relax my body because I knew I had a long road ahead of me. I did feel pain in my plantar fascia (PF)/extensor hallucis longus (EHL) just after the 10km mark but there was nothing I could do about it. Just suck it up!

I planned to take in fluids and gels early and keep having them for as long as I could handle it. In the past, I’d reacted to gels and had a tendancy to suffer from reflux. I believe the earlier I have anything on race day, the better I tolerate it. It also helps if I’m not pushing pace, which I wasn’t. I started with small amounts of water from 5km and gels from 12km onwards. I always had water after a gel, and despite recommendations, I take my gels slowly. The aid stations were every 2.5km, which was awesome! It meant I could take small amounts of fluids more regularly, and always follow up a gel with water.

From 10-20km, I sat on a 5:05-5:15min/km pace. I tried to take in the surroundings and chatted to a few other runners (everyone thought I was from the UK because my head gear was only showing the Union Jack. Clearly they didn’t see the stars of the Southern Cross or the kangaroo tattoo on my arm!) I can’t describe the course very well, which might be disappointing for you as the reader (because it is considered the most beautiful run in the world and now you have no visual reference). I’m terrible at remembering anything when I run, I get lost very easily and I daydream. I can tell you that up until this point, the run was flat and the view was beautiful. There were mountains in front of me and the ocean on my left-hand-side. There were people literally lining the streets encouraging and supporting our every step. The women were energetic and animated, yelling, “Go lady! You run ladies!” Others would use my name in their enchanting African accent. It would always make me smile.

I ran 21km in 1hr 47min (5:05min/km pace). (I didn’t actually know that at the time, but I love looking at my splits on Garmin/Strava after the event). At 22km I hit an elevation and knew the course was about to change. The original course was supposed to run to the top of Chappies Peak. The race organisers made the decision to use an alternate route, which took participants over Ou Kaapse Weg for safety reason. There had been recent fires in the mountains and was a chance of rock fall. Many Facebook fans publicly complained about the change and advised others to automatically add 15-20 minutes to their goal time. Ou Kaapse Weg had a steeper elevation with the peak being 350 metres. I’m not great at judging elevation but it seemed similar to Two Bays (the event I was supposed to run 10 weeks earlier). I knew Arthurs Seat climb (Two Bays) was fairly tough so when I heard about the change it made me nervous. I went into Two Oceans ready for a long, steady climb. I believe I have mental strength, I knew I’d have to drop back to a Cliffy shuffle (a plod) but I could keep going. I had to pace myself, put my head down and put one foot in front of the other. It’s that simple!

Between 22-27km the course flattened out (it was a tease!) so I sat back into a 5:15min/km pace. I was still taking in water and even branched out to Powerade. (I usually have a significant reaction to Powerade or anything like that. I get asthma but I realised I had no electrolytes so decided it was better to try it than fail from dehydration). It wasn’t a hot day, in fact I think it had rained a little around the 21km point (and the wind didn’t affect me), but I decided to eat and drink whatever was on offer. I was about to have my second gel when I came across potatoes with salt! Yummo! I’d always wanted to try potatoes while running. So for the second time on race day, I tried something new (against all rules).

At 27km the hill appeared and thanks to the fires’ destruction of tree life, I could see how far and high it spread. As I’ve said many times before, my default is to run conservatively, so that's what I did. From 27-34km I cruised. Surprisingly I still passed people, but my breathing wasn’t laboured. I knew I still had a long way to go. I dropped back to a 6.05min/km pace. I ran slowly but continuously for the first 5km of the hill and then I gave myself permission to walk a little. I walked the first 400m of the next 2km and ran the rest (averaging a 7:20min/km over those 2km). I vaguely remember having my second gel. As I made my way up the hill, I took the time to look over my shoulder and take in the view. Cape Town is surrounded by endless, rocky mountains and contrasted by the vast ocean below. Whenever I run in a beautiful place in nature, I feel closer to God (higher power, the divine, whatever you like to say… ) It’s peaceful and energising for me. It’s rewarding to feel connected and be granted some meditative time.

I hit the half way point at 2hrs 26min. I passed 30km at 2hrs 38min and 35km at 3hrs 10min (5:25min/km pace).

During the last 8km stretch, my body began to feel the pain, especially my hips. Both hips hated the camber! If truth be told, I started to get a little pissed off because the camber was quite significant. I looked like a crazy person crossing from one side of the road to the other searching for even ground (I wasn’t the only one). Anyone who suffered ITB injuries would have been hurting! And it wasn’t helping my foot either because I was constantly striking laterally to counteract the lean. During the later part of the race, I saw a few individual people in severe pain. One runner was literally stuck, bent over in the middle of the road, clearly cramped and unable to move a muscle. Another time I heard an ambulance near by. And right near the end I saw a man hurled over battling nausea. It’s a strange feeling to keep running when you know someone needs helps. I’ve run a few trails and I always stop when a fellow runner needs help. However, Two Oceans had thousands of volunteers and I knew they would help the injured. There was no point stopping.

At roughly 34km the decent began and I cautiously increased my pace, remembering to protect my quads. Anyone who has run steep downhills knows your quads elongate and contract to control the fall and this can result in very sore legs in the days following. The downhill continued until 40km. I ran 40km in 3hrs 36min and 42km in 3hrs 47min (5:25min/km pace). The official marathon split time was 3hrs 54min. The rolling hill climbed again after the 40km mark and I walked a little around 43km (6:33min/k pace for that kilometre). A lot of people walked after the official marathon marker. At 45km I was running an average of 5:30min/km pace. 47-48km splits were 7:40min/km pace with an estimated 800m walking in total. The uphill seemed unrelenting at this point. We ran majority uphill from 42-48km (according to Garmin). Combined with the camber and my old lady hips, I was feeling it. However my state of mind and general energy was really good! I was honestly loving it! I was still fuelling with water, powerade, and I took my third gel at the 46-47km point. At one of the aid stations they were handing out chocolate bars. My digestion was perfect so I continued eating. There were spectators everywhere and some of them had sandwiches for runners.

I can’t explain the atmosphere and community that surrounded us. I’ve run big events before with hundreds of spectators however this felt different. They weren’t lining up for a high five, instead they spoke words of encouragement and handed out water/fuel, and I sensed they genuinely wanted me to do my best.

At 50km, 4hrs 38min (5:35min/km pace) the elevation increased and I might have walked 200m or so. Although most of the last 8km was downhill. Thank God! This allowed me to maintain my pace. The last 6km were fun. I knew I was on the home stretch and would finish relatively unscathed. I may never be able to hip flex again, but considering the lead up I had, I was grateful it was only my hips giving me grief. I was expecting my left foot to hurt like hell. And I was prepared to systemically struggle, either digestion or fatigue. It was only a month earlier, I had an iron infusion and as little as two weeks prior I struggled to get out of bed in the morning. Whether it was my thyroid or something else, I had lost the ability to function in the morning. I stopped all morning runs and revised my goal to “wake up and drive kids to school.” Some days I drove them to school in my PJs! And now here I was about to complete my first ultramarathon. I was so happy. I had a moment around the 52-55km point where I began to tear up while running. Even writing this now, I feel emotional. I love running and 2014 was a huge year for me. But towards the end of the year I struggled with health, injuries and life in general. 2015 began with my first DNS and everything became too difficult. I had committed to Two Oceans, my husband was sacrificing his work and time to allow me to chase my dream and now I was finally achieving it. The emotion was gratitude. I’m so lucky to have my life, my husband and boys, live in Australia and travel with running. It’s truly awesome! Or as the South Africans might say… LEKKER!

The last kilometre I kicked up a notch and ran a sub 5min/km pace. In typical conservative style, I had enough left in the tank to sprint down the finishing shoot. I felt ALIVE! Crossing the finishing line the clock read 5:16:04. (Official results showed it took me 2min 13sec to cross the start line, which must have been the timing mat. Therefore my time was 5:13:49, 5:35min/km pace). I was stoked! I came in about an hour quicker than I was expecting! Oh so happy!

My Garmin showed I ran 56.6km in 5:14:19 (the discrepancies were because I started before the timing mat but paused it accidentally plus I probably ran a bit further in search for level road).

I gave myself permission to listen to some music from about 43-50km. Something to reward myself along the way :-)

Post-race – Straight after I ran through the finishing shoot, I received my medal and water. I knew my hip flexors were on the verge of complete spasm and if I sat down my body would set like cement. I found a patch of grass and lay down on my front for about 15 minutes and gently stretched my hip flexors. I watched (and laughed) at the guy next to me as he tried to stand up. Everyone looked sore and stiff, but wore a smile from ear to ear. Overall, I felt great! The high of becoming an ultramarathon runner surpassed any other feeling. I made my way through the crowd to the Travelling Fit tent. They provided food and refreshments, and I met runners from all over the world.

About an hour after I finished, Carmen and Judy crossed the line… a fanastic effort after racing Ironman a week earlier. We met up with a local friend and made our way to the car. I used my arm to lift my left leg up each step. (My hip flexors had checked out for the day!) We watched the last of runners come through the straight. The crowd grew louder as the cut-off drew closer. Everyone counted down from ten until the buzzer sounded and the battlers who didn’t quite make it slumped over and slowed to a walk. Personally, I would have been devastated to miss the cut-off by a few precious minutes. But I have great respect for anyone who can run for seven hours.

That afternoon and evening, we managed to show up at the after party. I had a blast! I loved the locals, people in general, atmosphere, drinks, music and all that followed… I returned to our apartment by 9:30pm after one of the most satisfying and rewarding days of my life. I ran an ultramarathon and I finished in tact, feeling strong, healthy and happy. I was so grateful!

Two Oceans results –

Gun time: 5:16:04

Revised time: 5:13:49

Place: 4^th Australian and 2^nd Australian women (first was 5:08 and I actually met her at the start line. Her name is Carol, she was originally from South Africa and had run Two Oceans before).

I still don’t know other placings because it hasn’t been finalised yet. I certainly didn’t break any records ;-)

Lessons - 

1. Have fun!

2. Run faster!

3. Take a garbage bag or poncho to the start line to stay warm.

Race feedback and will there be a next time - 

Two Oceans leaves me feeling similar to after I completed my first marathon, a year ago, in Canberra. I loved the race! The scenery was beautiful and different, so it captivated my attention and I daydreamed more than usual. It’s part of what I love about running, exploring new places and zoning out. The weather was great. A little bit of rain and wind but not enough to hinder performance. The support from the locals and atmosphere at Two Oceans surpassed any other run. People hugged the streets the entire way and offered genuine encouragement and support. The aid stations were every 2.5km which was luxurious. I felt spoilt! I loved the sachets, Powerade and potatoes! (However I’m well aware that on any other day, I could have reacted very differently to trying something new! I was LUCKY!) There was congestion mostly at the beginning but that is bound to happen with 11,000 people in the 56km distance alone. The medal is my favourite and reflects the beautiful scenic course. The only negative (and it was a significant issue for me) was the camber! I hated it! Someone told me that the original Two Oceans course didn’t have the same degree of camber. Overall I rank this run a 9.5/10 and I would run it again (and next time break 5 hours)! I'm so grateful to my family for allowing me to complete my first ultramarathon in such style!

*Although I didn't have an official link to a fundraiser page, I actually researched in depth the charity I chose to run for. I asked friends and family (and Run Whippet Run followers) to consider donating to Mothers2Mothers...

http://www.m2m.org

What We Do and Why

mothers2mothers (m2m) is changing that. We train, employ, and empower Mentor Mothers, who are mothers living with HIV, to work alongside doctors and nurses in understaffed health centres as members of the healthcare team. In one-on-one and group sessions, Mentor Mothers provide essential health education and psychosocial support to other HIV-positive mothers on how they can protect their babies from HIV infection, and keep themselves and their families healthy.  Mentor Mothers’ ties to the community and first hand-hand knowledge of HIV makes them highly effective peer mentors.

Our Impact

The women Mentor Mothers serve are more likely to take antiretroviral (ARV) drugs to prevent mother-to-child transmission of HIV and protect their health. Further, the infants of mothers in m2m’s programme are more likely to receive ARVs to protect them from HIV infection, and be administered an early infant diagnosis test to determine their status compared to other infants born to HIV-positive mothers.  These outcomes have been shown to have a positive impact on the health of mothers and their children.

m2m’s programme also has a positive impact on the Mentor Mothers themselves. The employment enables Mentor Mothers to gain financial security for themselves and their family.  By virtue of being professionalised, Mentor Mothers become role models in health centres and their communities, putting a face to empowered, strong, and healthy HIV-positive women, and thereby reducing HIV-related stigma and discrimination.

The Mentor Mother Model has been identified as a key strategy in the United Nations Global Plan to eliminate paediatric AIDS by 2015 and keep mothers alive.

m2m advances four of the eight United Nations Millennium Development Goals (MDGs) that most directly affect the health of women and children.

Expanding Our Reach

While Mentor Mothers are still primarily focused on preventing the transmission of HIV from mother to child and promoting maternal and infant health, m2m is enhancing the scope of our work to enable clients and their families improve their overall health.  Mentor Mothers are currently being equipped with the technical knowledge and skills to offer education, support, and referrals on a wide range of health issues important to our clients.  In order to reach even more women and their families, m2m is moving its Mentor Mother services out into communities.  We are also formalising the education and support Mentor Mothers give to HIV-negative pregnant women and new mothers to help them stay healthy and HIV-free.

Running Bucket List so far...

Somebody just asked me what are the best running events in Australia, so although my opinion will differ significantly from others, here is a quick list of the runs I would like to do or have loved (keeping in mind I don't really like crowds).

I have a goal to run a marathon in every state/territory in Australia, so I still need to research and decide on Tasmania, NSW, SA, WA and NT! (All suggestions welcome.) I had originally thought Cadbury's marathon but I've changed my mind on that one. I'm looking into Point to Pinnacle (http://www.pointtopinnacle.com.au). I'm still unsure about other states. So here's my unfinished list:

1. Canberra Marathon - my first marathon and I loved it! I want to go back and run the road 50km event.
http://www.runningfestival.com.au

2. You Yangs 30km run - I ran the 30km and plan on running it again (next time I plan on running it faster!)
http://www.trailsplus.com.au/you-yangs/

3. Mornington Running Festival - I ran the Half marathon and loved it! I'll definitely run it again :-)
http://www.morningtonrunningfestival.com

4. Two bays trail run - I ran the 28km in 2014 and trained for (but had to pull the pin due to injury) the 56km for 2015. It has an amazing atmosphere and I'd recommend you run it at least once.
http://www.twobaystrailrun.com

5. Portsea Twilight run - we run this every year and it's one of my favourite runs. It's short, scenic, hilly and fun :-)

6. Puffing Billy run - 13km run against the train. Awesome hilly run and great atmosphere. Definitely one to participate in :-)
http://www.puffingbilly.com.au/news-events/great-train-race/

7. Great Ocean Road Marathon - entered for 2015 :-) It's supposed to be beautiful!
http://www.greatoceanroadmarathon.com.au

8. My favourite flat runs so far: City2Sea Melbourne and Australia Day Run on the Mornington Peninsula. (http://www.runningcalendar.com.au/event/city2sea-melbourne/) and (http://www.ausdayfunrun.com.au)

9. Sunshine Coast Marathon - on my bucket list. The Sunshine Coast is one of my favourite places I've ever been to (and lived in)!
http://www.sunshinecoastmarathon.com.au

10. Glasshouse Mountains Sunshine Coast and/or Blackall 50 - I need to do more homework on this one but it's been on my radar for quite some time. I'd love to run Glasshouse Mountains but I don't want to run 100km there.
http://www.blackall100.com/eventMaps50.html

11. Wilson's Prom 80km - I'd love to run Wilson's Prom and for some reason I'm set on doing the 80km event.
http://runningwild.net.au/wilsons-prom-100/80km-course/

12. Coast 2 Kosci 240km - This is a pipe dream! But hey... we've all got to have dreams!
http://www.coast2kosci.com

Bloody Long Walk 35km

Or... Bloody Long Run 32.5km

Sunday 9th November 2014

http://www.bloodylongwalk.com.au/melbourne/

A challenge to cure Mito

Mitochondrial disease (mito) is a debilitating genetic disorder that robs the body’s cells of energy, causing multiple organ dysfunction or failure and potentially death. Mito can affect both children and adults; due to its genetic basis, the disease often affects multiple family members.  The prognosis for children diagnosed with Mito is often dire with severe lifestyle impediments and significantly reduced life expectancy. Initially thought to be a rare disease (affecting less than 1 in 20,000 people), with advances in genetic medicine it is now recognised as affecting 1 in 200 people (over 100,000 Australians), with 1 in 5,000 suffering a severe or life-threatening form of the disease. Those with mild or no symptoms are unknowingly at risk of passing the disease on to their children. Mitochondrial medicine is a newly established and rapidly evolving field thanks to major advances in our understanding of genetics. It was not until 1988 when mutations in mitochondrial DNA were discovered to cause disease, and not until 1995 when nuclear gene mutations were also found to cause Mito. Since then, more than 100 clinical syndromes and disorders have been recognised as coming under the category of Mito. Despite the newfound prevalence of Mito, research into effective treatments and a cure for Mito remains significantly under-funded.

Pre-event - 

Four weeks ago I ran the Melbourne Marathon (and I ran hard) so when my running buddy Serena asked me if I wanted to run the Bloody Long Walk 35km, I said... No way! And then in typical FOMO form, I changed my mind and decided 35km sounded like a great distance... not as far as a marathon but far enough to keep my fitness level up. By the way, FOMO is an affliction many distance runners suffer from and stands for Fear Of Missing Out (FOMO).

Before I agreed to run, I checked out the website and read about Mitochondrial disease. Running is my way of contributing to society. Running allows me the opportunity to raise awareness and money for various causes, usually rare illnesses. I ran Canberra Marathon for Epilepsy Foundation of Victoria and I ran Melbourne Marathon for Very Special Kids (specifically for Isa, Sandhoff disease and VSK). My very first fun run was Very Special Kids (I was a volunteer at the VSK house). I ran for Vision Australia (I was a volunteer for a short time). I ran for the Satellite Foundation, who care for children with a parent who has a mental illness. I ran for the Australian Spinal Research Foundation. And of course, numerous runs for Cancer because we all know at least one person who has/had cancer. (And I'm sure there's many more). Anyway, I'm totally side-tracked again...

About two weeks before the event, I read about Mitochondrial disease and decided to enter the Bloody Long Walk (as a runner). The event is a fundraiser, it is not a race. And this was the first time in Melbourne. However, Sydney and Brisbane have a mixture of runners/walkers. The organisers encourage runners. I would much rather run than walk, and I still set my own personal goal to sustain 4:40min/km pace. About a week before the event I revisited the website and was hit with the realisation that it was a navigational challenge! Crap! How did I miss that? I'm the worst navigator I know... I even managed to run past the finish line at the Big Forest Run. I looked at the maps and came to the conclusion that I needed help... Enter... Brad aka. my hubby, aka. my chiropractor, aka. my lifesaver! Brad kindly agreed to cycle and navigate the first 10k with us, and meet up again on the home stretch. Phew!

The course description went something like this:
Commencing at the heritage listed Victoria Park, Abbotsford the route shortly joins the Main Yarra Trail, taking a loop through the stunning Yarra Bends parklands. Enjoy the serenity of the Main Yarra Trail hugging the banks of the river towards the city. Take in the culture of the city’s Southbank precinct before passing down a quite stretch to the shores of Port Philip. Follow the salt air and enjoy the views before reaching North Road Reserve, Brighton with its spectacular outlook.

So, my lead up for the BLW was relatively good, I obviously ran 42km a month out and completed some 20-25km training runs. I started running a few hills because I have hilly races scheduled for early next year, and that stirred my already troublesome plantar fascia and calves. I decided to run with a heel lift and use Rocktape (www.rocktape.com.au). Taper week didn't quite go according to plan. Another friend asked if I wanted to run the Two bays trail and because of my FOMO affliction I said... Hell yeah! I knew I should have stopped about 10km but the day was perfect. The weather was warm and sunny, just the way I like it (just the way the snakes like it too!) and it was serene and peaceful. I love quiet. So my taper week was Monday 10k (including hill repeats) and Tuesday 20k Two bays trail. I ran an easy 7k on Thursday and race/event day on Sunday.

The night before the big day I packed my gels, Runners Kitchen amazeballs, 2 Nuun bottles and 2 water bottles. And my iPod and Garmin. I ran in my new shoes, Nike Pegasus 31 (I'm impressed so far; neutral shoe, wide toe area, 8.6 ounces and 10mm heel... and then I had to add a heel lift! Sidetracked again... talk shoes another time). I also packed Body Glide (www.bodyglide.com.au) after some chaffing at Melbourne Marathon.

Event day -
I set the alarm for 5:20am and we were on the road before 6am. We had to drive to the finish line and meet Serena and continue to the start. There were about 600 participants and each wave started every 10 minutes. There were no road closures so it was important to avoid congestion, although majority of the run was via trails. Our wave was the smallest with Serena, myself and another runner Matt (who I had met through a facebook running group).
We began with 4:40 pace although it was difficult to maintain with the corners and not really knowing where we were going. After the first kilometre, Brad decided to lead on his bike and clear the way for us to follow. It worked perfectly. The first 9km were hilly. I never look at maps and elevations so I was not expecting it. Mentally I was fine, I enjoyed the challenge and variety of hills, but physically my calves/PF were getting tighter. My shoulder also started giving me grief because my scalenes worked double time whilst I huffed and puffed up the hills. Statistics are difficult to follow because our speed was so inconsistent due to overtaking, hills, corners and navigating. Although I know we went from 4:40 pace at 6km to 5:50 pace at 7km (67m elevation/38m elevation gain). Part of that consisted of walking a few steps, taking a slight wrong turn and Serena nearly getting hit by a car! I can see other hills on the map but I haven't paid attention to elevation/elevation gain previously (I think I need to though). The ones in the BLW were short and sharp.

Once we hit the Yarra trail it was flat and easy. My left plantar fascia was cactus and my right calf felt like it was going to burst open with a volcanic eruption of blood and soft tissue! Okay, slightly melodramatic but it felt really bad! By 15km I was concerned my right calf muscle was significantly damaged and I began planning some PRP (platelet rich plasma) injections for my plantar fascia. I dropped my pace substantially and revised my goal to sub 5min pace (it was more like a 5:15 pace). Poor Serena continued looking back to ensure I was still there. Serena had found her groove but was still unsure about where to go, and combined with my sudden drop in pace, she was forced to slow down. I continued plodding along the Yarra Trail and tried to convince myself to stay in the moment and enjoy the scenery. It was beautiful weather and the trail was great. Part of me, really enjoyed the run but by 20km I considered pulling the pin. I have never dropped out of a race and I have only walked a few times (for a bit here and there). But my left PF was so tight that I could no longer roll through a step, I was basically going from heel to heel. My two thoughts were; when I see Brad I'm going to ask him to get the car or when I see Brad I'm going to ride his bike and he can run!
Serena and I continued within sight of each other until we reached Beach Rd and finally Serena could pick up the pace because it was a straight run home. When I finally did see Brad at the 25km mark, I asked him to adjust my feet. And yes, I'm very lucky to be married to a Chiropractor who supports my running to the point where he rides along the trail next to me! I love you Braddon!  
After my adjustment I restarted my Garmin (I automatically paused it when I stopped to get my feet adjusted. Doh!) and began running again. My pace went from 5:28 to 5:08 and my ankle began to move better. Beach Rd came with a strong head wind but like the hills, it didn't bother me. Wind normally bothers me, but I was too busy trying to get through the last few kilometres and pace didn't matter anymore. For some reason 29km and 30km were 5:50 pace, maybe it was the wind or perhaps I was daydreaming. I chatted to Brad as he rode alongside me. Systemically I was fine, I was just sore from the calves down. Brad pointed out the finish line and I picked up the pace as best I could and finished the last few kilometres in sub 5:10 pace.

I finished the 32.5km in 2:51 (5:15 pace) and came second, 6 minutes behind Serena who came first. Not that it was a race ;-)

Post event -
Not one of my better runs but I'm not too disappointed because I couldn't see it as a race. It ended up being a training run. I pushed myself through lower leg pain and managed to complete the distance. The course was interesting although the short, sharp hills and corners weren't congruent with the remainder of the course. The Yarra trail and Beach Rd was lovely. The wind was... well... windy! You can't control the weather (and certainly not in Melbourne). Systemically I was fit and strong enough to run the distance; I had 2 gels and majority of my fluids, and no nutritional issues. Nothing bothered me except my legs. That night I wore compressions to bed and the following day. I went for a slow 7km recovery run and my plantar fascia loosened up. My right calf muscle pulled up okay.

Lessons -
1. Get your bloody calves and plantar fascia fixed woman!
2. See lesson no.1.

Event feedback and will there be a next time -
As mentioned, the course was interesting with a variety of hills and pretty trails, finishing off with Beach Rd, which I always like. The volunteers were super friendly and encouraging. It was well-organised and professional. It was run with integrity and sincerity. The course was well marked for a navigational challenge. A couple of times we took a wrong turn but I take full responsibility for that. The course was short, only 32.5km, which certainly didn't bother me on the day. However, if the event becomes bigger and more people compete, my thoughts are, map the course correctly. I can see it become bigger and more well-known. Overall I rank this run 8.5/10.

More pics - My heaven

Melbourne Marathon 2014 (3:23:00)

My super sister-in-law is another awesome running buddy. Below is us at You Yangs 30k 2014. Carmen placed 3rd!

My favourite Sunshine Coast running places (we used to live there and run from Bulcock beach to Moffat beach and back with the sun setting over the Glasshouse Mountains!) Heaven!

Frankston (including Olivers Hill) and Saltwater Creek

Below are two pictures from the Thousand Steps in Ferntree Gully (used to live there too) and Two bays trail (including a view from Arthurs Seat).

 

Melbourne Marathon 2014

Melbourne Marathon

Sunday 12th October 2014

www.melbournemarathon.com.au/Events/Marathon

Course -

Start Batman Avenue, head north along Batman Avenue; left into Flinders Street, left into Swanston Street, and head south along St Kilda Road. At St Kilda Junction, runners turn right into Fitzroy Street then right into Lakeside Drive and do an anticlockwise lap of Albert Park Lake. Runners proceed to a right hand turn into Village Green Rd and right into Lakeside Drive and right in to Fitzroy St. Runners then make a right hand turn at Acland St extension proceed north onto Beaconsfield Parade, to a U-turn just before Bay St heading south toward St Kilda along Beaconsfield Parade. At the Beaconsfield Parade intersection with Jacka Boulevard, runners will veer right and head towards Elwood using Jacka Boulevard and Marine Parade to Ormond Esplanade to a U-Turn in Ormond Esplanade near St Kilda St. After the U-Turn runners proceed north along Ormond Esplanade, Marine Parade, Jacka Blvd into extension of Acland St, followed by a left hand turn into Fitzroy St. At St Kilda Junction runners turn left into St Kilda Road continuing to a left hand turn into Southbank Blvd, followed by a right hand turn into Sturt St, proceeding along Alexandra Ave to a right hand turn into Linlithgow Ave. Runners proceed along Linlithgow Ave onto Birdwood Ave to a right hand turn into Domain Rd. This is followed by a right hand turn onto St Kilda Rd, over Princes Bridge into Swanston St to a right hand turn onto Flinders St. Then veer right into Wellington Parade South, turn right into Jolimont Rd, which becomes Brunton Avenue. Marathoners then turn left into Jolimont St followed by a right turn into the finish outside the MCG.

Pre-race - 

The week leading up to Melbourne Marathon I wasn’t too phased. For the first time ever I was happy to taper. I was so tired from long kilometres, working, kids and life in general. This wasn’t like Canberra. Canberra was my priority at the time; everything else took a back seat and although I’d just started a new job, I was hardly working. I had all summer to train without interruptions. This time, I’d been working two or three jobs, had to train through winter and brave the cold rainy mornings, and I suffered from hay fever and asthma as soon as spring sprung! 

Mentally, I decided on a new tactic... I set the bar high! I put it out there that my goal was 3:20 even though I wasn’t sure I was fit or strong enough to deliver. Every other time I’ve underestimated myself, and I tend to finish races feeling strong. This time I didn’t want to die wondering. I wanted to give it a crack, which meant I had to knock 10 minutes off my Canberra time and maintain 4:40 pace.

The day before the marathon, my nerves kicked in like never before. I felt spewy just thinking about the race. Which was exacerbated by my attempts to carb load in the days prior. I’d been engaging in on-line chats about carb loading and although I’d never tried it before, I knew I needed all the help I could get so I made some small changes. I only managed about 8 grams of carbohydrates per kilogram of body weight. And that was mostly in the form of juices and smoothies. I felt like a heffalump and put on two kilograms! Blah! So the day before race day, the pressure I put on myself started building and the realisation of how important it was to me became tangible. And the weather report was freaking me out, with reports of hot northerly winds. I took that into consideration when I packed my gear - 3 gels, 2 Nuun tablets in 2 drink bottles (www.nuun.com) and plain water in the other 2 drink bottles. I chose short tights and a singlet top, and wore a sweat band around my wrist because I predicted sweat and lots of it!

My hubby was incredible and kept the kids away from me, and granted me some time to prepare. I had a light dinner and a reasonable night’s sleep and awoke 4:45am the following morning ready to run!

Race day -

On the day, my amazingly supportive husband awoke at 5am to drive me into the city. He packed his bicycle so he could ride along side me when times got tough (a luxury I’ve never experienced before). We were stuck in traffic just before we arrived at the car park and ended up jogging to the preferred start line. I scored a preferred start based on my 3:30 time at Canberra and the fact I just turned 40. (there are some benefits to being old)! I only had about 10 minutes to spare, just enough time for a quick loo stop! Phew! I found Serena (my running buddy) and we lined up together with a few minutes to go. By this stage I was super excited!

There were about 7,000 entrants in the full marathon and being my hometown, I recognised many faces. There were also 10,000 in the half marathon and 7,000 in the 10km event. Melbourne graced us with sunshine and very little wind. For me, the weather was perfect! For others, a little too hot reaching a high of 29 degrees.

The first kilometre started off well, a little congested which was a blessing in disguise because it slowed me down. We started with a sub 4:30 kilometre and felt relaxed. We continued with 4:30 pace for the first 10 kilometres and I clocked a PB of 45:20. I had my first gel around 12 kilometres and the tempo continued until around the 16 kilometre mark, and that’s when Serena picked up the pace a bit. In hindsight I probably should have put my head down and concentrated on my own race but I challenged myself to keep up. I crossed the half way mark with Serena in sight and another PB of 1:35:40 (knocking 2 minutes off my Mornington half marathon time). I decided to relax a little and settle into my own pace. My mantra at this point was “head down bum up!” The next kilometre went from 4:25 pace to 4:43 pace and that’s when I thought I might be in trouble. I had another gel at 23 kilometres, continued working hard and averaged about 4:40 pace, which is what I needed for my elusive 3:20. But my legs were heavy and sore. Usually my legs can handle it but this time they were feeling it by the half way point. 

By the time I reached 30 kilometres I was tired. My pace gradually dropped from 4:30 to 4:40 to 4:50. I knew I just had to hang on. By the 33 kilometre mark I was hurting... my toes were rubbing, my water belt was chaffing, my left plantar fascia and ankle were tight, my glutes were heavy and sore, and my left hip started to seize. Carmen (my super sister-in-law) ran with me for a bit and chewed the fat. It was a welcome distraction but she knew I was hurting more than normal. The 3:20 pacer passed me around 34 kilometres and I had a little, sad moment but I didn’t give up! My mantra was “I think I feel my second wind!” (Haha! Wishful thinking!)

At 36 kilometres, Brad (my super husband) rode with me. I’d tried to consumed my third gel but I was feeling a bit sick. I’d been hydrating well but my gut doesn’t really like gels (something I need to consider when I sign up for an ultra!) I was still hurting and now had a twinge in my right hamstring and my left hip was really pissed off! And, an old left shoulder injury was hurting (strange I know, but one of my worst running pains is my left shoulder! My scalenes work overtime and this causes a domino effect... infraspinatus, teres minor and subscapularis all start to spasm). I’ve had quite a few aches and pains over the years but generally I treat them like white noise (annoying but I can block it out). This time was no different and I’m not quite sure why I’m sharing so much about it. Possibly because it was only yesterday or maybe because so many people say they can’t run because something hurts. We all hurt. But it can be overcome, managed and even improved. You just have to want it bad enough!

Saying that, around 36 kilometres and for the first time ever, I walked about 100 metres. I longed for respite, and the slight hill seemed like the right place to grant myself a breather. I have no regrets about that even though I had a 5:50 kilometre! I began running again, turned on my music and put my head down. My new mantra “You are mentally tough! This is where you need to use that strength!” I know I’m determined and I know that’s what gets me through. 

The last few kilometres I’d originally planned to pick up the pace but I had a strong spewy sensation and chose not to risk vomiting. I just focused on one foot in front of the other. I averaged 5:10 pace for the last few kilometres and dropped 12 minutes in the second half! I picked up the pace with about 100 metres to go, last 200 metres was 4:46 pace and crossed the finish line with an official time of 3:23:00 (4:47 pace). I’d broken my PB by over 7 minutes. I would’ve loved a 3:20 but I’m really happy with my efforts and result and now I can aim for a sub 3:20 next time!

Post race -

I ran hard, 10km PB 45:20, 21km PB 1:35:40 and 42.2km PB 3:23:00. I was really happy with my attitude and my attempt to give it everything I had. I was also happy with my result although, as usual I know I can do better, so I’m definitely aiming for a 3:20 next time! 

The course was better than I expected, pretty flat with a couple of small inclines. The weather was perfect for me and the home crowd was great! Seriously, my husband is the absolute bomb and I couldn’t do it without his support and more importantly, his encouragement! I love you Brad! 

My personal results were 760^th overall place, 65^th female (out of 1,977) and 12^th category place.

Lessons -

1.  Stick to race pace i.e. goal was 3:20 so stick to 4:40 pace. I went out too hard and paid for it in the second half.

2.  Use anti-chaffing aids!

3.  Experiment with different fuel sources other than gels. Also experiment with carbohydrate loading.

4.  Buy shoes that are half a size bigger for the long runs!


Race feedback and will there be a next time -

The course was flat and the weather was great, but I did find the course snaked back on itself a bit. Not sure how I feel about that. There were two or three points where the half marathoners and 10km runners came together with the marathoners. It was very congested and difficult to navigate through when my body couldn’t handle any kind of sideways movement! At one point, after the 30 kilometre mark, we came together with other runners who were running slower and it was really difficult. The finish was outside the G this year because they were resurfacing. I’ve read many complaints about this but really it couldn’t be helped. It wasn’t as ambient but so be it! The satisfaction is in completing your chosen event. The views were iconic, the course was relatively easy and the atmosphere was encouraging. Being Spring I struggled with the training, so I’m unsure if I’ll run Melbourne marathon again. I’d recommend the run to others but I might set my sights on Sunshine Coast marathon next. And I’m definitely running Great Ocean Road marathon in 2015. Overall, I scored this run 8.5/10.

An important note: 

I ran the 2014 Melbourne Marathon Festival and hoping to raise awareness and funds for Isla, Sandhoff Disease and Very Special Kids.

http://melbournemarathon2014.gofundraise.com.au/page/AtkinsonK

Michelle is someone I’ve known for many years. Michelle & Robyn were known as the twins at school and they were, and still are very kind-hearted, caring and sincere. They’ve helped me personally and also shared a laugh and a love for MJF and Ferris Bueller ;-)

When I heard that Michelle’s daughter was diagnosed with Sandhoff disease, I immediately wanted to raise awareness and funds to further facilitate the understanding and treatment of this rare and terminal illness. Unfortunately there isn’t anywhere I can donate to specifically for Sandhoff disease, however Michelle explained that Very Special Kids have been wonderful. I’m very familar with VSK, as I used to volunteer for them, so I’m honoured to raise funds for them.

As you can see, this isn’t a typical fundraiser for me. This is about someone who I know, who has a little girl with Sandhoff disease. http://en.wikipedia.org/wiki/Sandhoff_disease

Running is a way I can raise awareness about Sandhoff disease and funds for Very Special Kids, who work with families everyday with conditions that most of us have never heard about. This is my chance, and yours, to help Isla and her family, and potentially other families in a similar position. 

I’m so grateful to have healthy children and I can’t imagine how difficult it must be for parents at VSK. My heart and prayers are with you.

Below is a link to an article http://www.heraldsun.com.au/leader/central/very-special-kids-put-out-the-piggy-banks-to-help-collect-for-children-with-lifethreatening-illnesses/story-fngnvlpt-1227043974106

Mornington Festival Run Half Marathon

Mornington Festival Run Half Marathon 

Sunday 7th September 2014

http://www.morningtonrunningfestival.com/home.html

COURSE
The course will be held along the esplanade from Mornington to Mt Martha and will be a partially closed road, with the course heading southbound along the esplanade. We will have half of the road closed being the beachside to all traffic, whilst maintaining traffic flow on the other side of road at speed of 40km per hour. The 21km event will be a 2 lap course.

Pre-race - 
There's not much to say about pre-race this time. I decided the day before that I'd run the Mornington Half Marathon. The week of the race, I ran 20km on the Wednesday and 20km on the Friday. Sundays have been building for Melbourne Marathon, which is only a few weeks away. So this race was not in the schedule. I just decided to give it a crack. My official PB for a Half Marathon was 1:42 and I felt confident I could break 1:40 but it was time to walk-the-walk (or run-the-run as the case may be!)
The night before was a typical Saturday night at home. I felt like a glass of red so I had one and I can't remember what I had for dinner. My motivation was a little low because I've been working three jobs and I'm tired. I thought entering a race might be a good way to motivate myself!

Race day -
On the day, Serena from Running Matters (who I've been lucky enough to train with) picked me up and drove us to the start line. The morning was fresh, about six degrees so I had my usual long skins, long sleeve top and gloves on. I remembered to take asthma drugs because Spring can cause havoc with my breathing. We arrived a little early so I had time to register. It wasn't a big run so registration didn't take long at all. However the start was delayed for about twenty minutes. We stayed warm by jogging up and down the main road. By the time I started, I ditched the long sleeve top but kept the gloves (of course). The course was an out and back course. (Below is an unofficial map)

There were about 140 people in the Half marathon event, as well as others in the 10km and 5km. It was Father's Day, so it was good to see families out and about. I started towards the front because I could, and the road was wide enough for everyone. My first kilometre was a sub 4:30 pace, a little faster than planned. Not that I had any kind of plan. The extent of my plan really was, "I'll have a crack!" I pulled back a little and decided to aim for a consistent 4:40 kilometre pace. After about 7km, I started chatting with the guy next to me. We ended up running majority of the race together because we both said we were aiming for a sub 1:40. He was a friendly guy and although our chatting at times might have slowed us down, we seemed to pace each other well. He told me to slow down on the hills and for some reason I did (even though I now believe some of my strength is on hills).

For a few kilometres we had another male participant running with us. And there was also a female participant just ahead of me, and I had my eye on her. I hadn't really paid much attention to how many females were in front of me, but I knew it was only a handful. I've never cared about podium spots in the past because I've never been close. I've always run for myself and I'm not highly competitive with other people. I generally like being the underdog and respond better when I'm aiming to keep up with someone, instead of leading. Over the past year, my pace has improved and podium spots in small events are becoming possible... it gets me thinking... catch the girl in front because you never know where you might end up placing.
After 14km, I could see some people starting to fade but I was feeling more comfortable and mentally empowered. I could relax and take in the ocean views. I love the Mornington Peninsula. With about a kilometre to go, my new friend encouraged me to go ahead. I increased my pace (nearly took a wrong turn... as usual!) and came home with an official time of 1:37:36 (4:37 pace). I could see the girl in front of me (beat me by exactly ten seconds!) But I was really happy with my time.

Post race -
As usual, I had a bit left in the tank. I ran hard and I'm really happy with my time but I don't have much experience racing and I'm always worried I'm going to blow up, so I hold back just a little. At most, I might have taken off a minute if I ran to my full capacity, so I'm not losing sleep over it. It means my next goal for a half marathon is now 1:35.
The course was relatively flat with a couple of small climbs. The weather was perfect and the scenery divine. I ran in my New Balance 890s which were great. The event ran smoothly and people were friendly. It was great to race with Serena... Serena finished 3rd in her category and 5th female. I finished 5th in my category and 7th female (out of 51).
Later that day we went out for Father's Day and spent some extended time in the car. My quads were a bit sore but nothing major and I was fine to run again two days later.

Lessons -
1. Not really a lesson, however I would advise myself to enter a race earlier than on the day, for two reasons; it's much cheaper to pre-enter and it allows me time to taper which gives me the best chance to run to my potential.
2. A lesson I'm still trying to learn; run harder and trust in my abilities. Keep entering races and gain experience.

Race feedback and will there be a next time -
The only negative was the start was twenty minutes late (obviously there were reasons). The course was lovely. I wasn't keen on the out and back, two times for the Half Marathon. However it didn't seem that bad. I'd still prefer not to double up, but that's just a personal preference. The views were awesome, the course was spacious and the atmosphere was relaxed but encouraging. Being a local run for me and having achieved a PB, I'll definitely be back! Overall, I scored this run 8.5/10.

You Yangs

You Yangs 30km 

Sunday 20th July 2014

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." http://www.trailsplus.com.au/you-yangs/

Pre-race - 
That's a story within itself! I'd been training well since Canberra and thought I might enter You Yangs 50km. But we had a family holiday booked in June and I wasn't sure how many kilometres I would get out, so I decided to enter the 30km (thinking I could give it a red hot go!) Instead I ran really well in Fiji and was on track to increase my long runs when I got back to Melbourne, until... I got sick. Of course I pushed through which probably made things worse, who knows really, but I genuinely find it difficult to know when to rest and when to suck it up and run! It was only a cold. But it was a bad cold that turned into a sinus infection that turned into coughing and asthma. I'm the worst patient especially when it stops me running. So my lead up for You Yangs wasn't great. I missed the three most important Sunday long runs and my weekly average dropped by 30km instead of increasing.
During the weeks I was unwell, I started obsessing over pace and I was really disappointed knowing that I was underdone. I vented on social media and the lovely mums on the Running Mums Australia page, offered support and encouragement. One mum suggested I take as many photos as possible, to distract myself from whatever pace I was running. That ended up being the best advice. Thank you!
So the night before the event, I drove to Little River B&B (so romantic, but sort of strange considering my lovely sister-in-law stayed with me! haha). I still had stuffy sinuses so I popped some pills to make sure I actually slept and I woke up feeling ok.
I slept in my compressions because I was/am still having right hamstring and left plantar fascia issues, and I'd asked my wonderful husband to Rocktape me from hips to toes. Tip: If you are worried the tape will roll, wear compressions! I'd also packed a running singlet, a thermal top, a second long sleeve top, a jacket, a beanie, gloves, Injinji socks and Inov8 Talons. (Yes I feel the cold! Plus I have Raynaud's syndrome so my fingers and toes go white and hurt!) I decided to run with my Kathmandu pack and bladder, 2 gels, 1 energy bar and 2 amazeballs from Runners Kitchen, first aid and my phone. And my Garmin of course.

Race day -
The morning was pretty funny; Carmen (my sister-in-law) had arrived late the night before, and I didn't have any service on my phone so I'd asked her to check times and carpark details and let me know. Carmen said the race started at 8:30am so I set the alarm for 6:30am. We woke up, got organised and packed and then doubled checked details to discover the race started at 9:30am. So we went back to sleep! I couldn't sleep but I relaxed and listened to Scott Jurek's Eat and Run. At 7:30am the alarm buzzed again and we were dressed and ready to go. We arrived at the start line at 8:30am, plenty of time to get our bibs and maps. The map seemed a little confusing at first but with the help of some fellow runners it became clear.

There were 93 people in the 30km event, as well as many others running 15km, 50km, 80km and the really inspiring crazies who ran the 100miler! It didn't seem overly busy, which can be typical of a trail run because participant numbers are restricted. The countdown started and I felt relaxed. The path was wide and didn't seem too technical so I took it easy for the first few kilometres averaging 5min/km pace. Within the first 5km, the hills started. My averaged dropped to 6:30min/km pace and fluctuated from 4:30min to 6min/km pace until 10km. By this stage I'd decided to walk the steep hills knowing that I had to save something for the last 10 kilometres. I stopped along the way and took a few happy snaps. I had a gel and some water. And I chatted with some fellow runners. I felt good.

From about 10km onwards, the hills just kept coming! I slowed to a walking pace for most of them. Just over half way the endless hill got steeper with hundreds of big steps up to the top of Flinders Peak. Awesome views and a perfect spot to stop and take some photos. Another runner offered to take some photos with me in it (see below). After a few deep breaths, I started to make my way down, down, down back to the start line and continue on with the second 15km loop (a different loop). The first 15km I managed in about 1.5 hours and that's when I set myself a goal of 3 hours.

The second 15km was much flatter but there were lots of corners so I needed to tame my super fast pace so I didn't lose control! (Yes, that was a joke!) My super fast pace was actually about 6min/km pace. I kept willing my legs to go faster but they were tired. My whole body was tired and from about 20km on I struggled due to basic lack of fitness. It was no great shock, so I told myself to keep going. I had a Runners Kitchen energy bar and some water. I didn't walk at all until 27km when I hit another hill. I probably could have run but my mindset was to conserve energy up hills and last the distance. I crossed the finish line 3:03:05. I saw Carmen with a bottle of wine in hand; she finished in 2:51 and placed 3rd female! Awesome runner and even better sister-in-law. A well-deserved podium finish.

Post race -
I did what I could considering the weeks leading up to it and I enjoyed the feeling of pushing myself. The scenery was great and the people were friendly. But I must admit I'm disappointed that I wasn't in better shape, but hey... that's life! I placed 14th female out of 42 females.
The course was pretty smooth and soft. It had been raining so my Inov8 Talons were great. However I have noticed my toes hit the end of the shoe, so I might have to buy a new trail shoe before Two Bays (that's my story and I'm sticking to it!)
After the presentations took place, we made for a quick get away, knowing that I had to relieve the babysitter at home. That night I was feeling a little fragile but a glass of red seemed to take the edge off! The following day I continued walking around to decrease the inevitable DOMS. My quads were a little sore from the hills but not debilitating.

Lessons -
1. Don't get sick!
2. This seems to be a reoccurring theme, but I'm always left with the feeling I could have run harder. In the moment, I doubt whether I'll last the distance if I run harder and end up slowing down. This was only my second trail run over this distance. I'm hoping with experience I will get better at race pacing.

Race feedback and will there be a next time -
As for the course and the event... I loved it! And I'll be back next year. It was relaxed and the trails, although hilly and tough for the first 15km, it wasn't overly technical. I never worried about falling. The RD, Brett Saxon gave a comprehensive briefing and went above and beyond when he reminded runners not to drink too much or take ibuprofen. The course was pretty well marked but I can see how runners might take a wrong turn. As runners, we need to concentrate on signage. And without a team of volunteers we would never be able to run something like You Yangs. So thank you. Overall I rank this run 9.5/10.