Sunshine Coast Marathon – Brad’s first marathon – August 20th 2017

Sunshine Coast Marathon – Brad’s first marathon 

By Kate and Brad Atkinson

Sunday 20 August, 2017

Start Time: 6:00am

Start/Finish Line: Alexandra Headlands Surf Club

Minimum age 18

Prize Money: Prize money is equal for male and female (overall finish position) See Prize Money

Entrants Gift: Each entrant receives a 2017 limited edition visor

Finishers Reward: Each finisher receives a commemorative 2017 medal & finishers towel

Age Group Prize: Winners in each category will be awarded with a 1st place Age Group medal and product prize from our sponsors

A member of the Association of International Marathons & Road Races (AIMS), the 7 Sunshine Coast Marathon and Community Running Festival is one of the most-loved running festivals in Australia.  Since its inception the 7 Sunshine Coast Marathon has raised over $1 million for charity and community groups.

Located on the stunning Sunshine Coast, Queensland an hour’s drive north of Brisbane this not-for-profit event has been timed to make the most of the ideal Queensland winter running conditions. Blue skies, low humidity and mild temperatures combined with a flat course always enable fast times. The course record currently stands at 2:18:30 set by Ethiopian, Samuel Woldemanuel in 2015.

Event distances include the Marathon, Half Marathon, 10km, 5km and the 2km. Each road race follows the stunning coastline of Alexandra Headlands with white sandy beaches and spectacular vantage points alongside the ocean. The Half Marathon is a one loop course with Marathon entrants completing a multi loop course (1 x 21km + 2 x 10.5km’s) making the most of the on-course entertainment and crowds of spectators before a red carpet ‘hero’ finish.

With a distance to suit every ability and age group, this community-focused, world-class athletic event caters to all those wanting to take part, including families and those with both physical and intellectual disabilities.

Course Maps

In 2017 the course has changed making it our fastest and most picturesque version to date. This year’s changes include:

*New start and finish area
*Half and marathon races to start at 6am
*More direct course through Cotton Tree
*Extended half and full course along the waterfront of Bradman Avenue to the new turnaround at Fishermans Road, Maroochydore.

Back Story – (by Kate)

Sunshine Coast marathon was/is the Queensland marathon on my bucket list. I have a goal to run a marathon in every state and territory in Australia, and Sunshine Coast was the obvious choice for QLD because we used to live there. My happy place is Kings Beach with the sun setting behind the Glasshouse Mountains. The view is majestic!

In 2017, Sunshine Coast marathon just happened to fall on my birthday! After some discussion with my hubby, we decided to make it a family holiday. My sister-in-law moved to the coast last year, so there was an added bonus of seeing her too. I was so excited!

To make a long story short, about a month before race day, my dog knocked me over. He is a Whippet X Kelpie (with a very hard head)! He did enough damage to cause a significant amount of ongoing pain and impact my training. It was looking like I needed to downgrade to the half marathon. At the same time, Brad upgraded to the full marathon. Brad planned on running his first marathon two months prior but struggled with a calf strain. I offered to pace him on the Sunshine Coast instead.

A new plan was devised… I would run the first 23-24km with Brad (unless pain forced me to stop earlier). That distance was part of another plan (Sydney marathon in September). Brad’s plan was to sit on 5:20-5:30min pace and finish with a sub 4hour marathon!

Brad’s words –

Why did I decide to run a marathon?

I felt like a marathon was something I wanted to do (at some point) and after running Two Bays in January, I believed I was fit enough to run it (I just had to build a bit more tolerance in the body).

How did I feel in the months prior to race day?

I was carrying a few injuries (calves) so I was a little concerned. I strained a calf two-weeks before the marathon I was supposed to run in June (Traralgon). Other than that, I felt OK. I was tired and a little heavy.

How did I feel on race day?

I was nervous but I felt prepared. It was a little cold and windy at the start (early morning). We had to walk 2km to the start line. But I knew it was going to be fine.

How was the first half of the race?

The first half was good. It was better than expected as far as the pace went. I felt controlled but we were running 5:15min kilometres. It was pretty running through Mooloolaba and then down towards Alex Headlands, as the sun was rising. The section towards Maroochydore was flat and easy. We purposefully dropped back a little bit to 5:20min pace to try to save some energy. I felt comfortable. It was great to have Kate’s company and distraction. We had some fun and chatted as we ran along. The long section along the motorway seemed to go forever. I was waiting for people we knew to double back (like Serena and Peter). It was nice to see them. I started to tire after going up the hill the second time. I remember feeling pretty knackered around 22km. I still felt capable and strong enough to last the distance.

How was the second half of the race?

The second half I ran with my sister (Carmen). There was a bit less banter but more carry on (like Carmen randomly singing). I was grateful she could amuse me. I gradually decreased my pace between 22km-36km. It was another out and back loop. The twists and turns in the course were not ideal because it broke rhythm. Although being able to see people again was good. Running back up and down the hill and finishing chute for the second-last time was tiring. I was buggered. Running past family on the sideline was a great help. It was motivating. About 35-36km, I walked through an aid station (I was knackered). When I got going again, I realised how heavy and lethargic my legs were. I plodded on for another 2km until about 37-38km, I cramped in my left hamstring… which sucked! I tried to stretch and walk. I hobbled and managed to get up a slow stride. That split was about 6:30min pace. A kilometre later (with trying to change my stride) my right hamstring went too. After another stretch and more walking (and another 7min kilometre), I pushed on. Then I felt my left calf tightening. Having Kate and my son (Lucas) meet me just before the 41km mark was a happy moment. I felt proud. I had to walk a bit. I managed to run the last kilometre in just under 6min. I finished in 3:51:49. I was tired and sore. But exhilarated with crossing the finish line! Great to have my whole family there to see me finish. 

How did I feel afterwards?

Immediately I felt uncomfortable, I couldn’t sit or move too well! But with some strolling around, it helped out. Next day or two, I was tired and sore from where I’d cramped. I felt like I pulled up reasonably well. I climbed Mt. Coolum a couple of days later.

Would I run it again?

For sure (maybe the half)! I thought the course was very picturesque. It was very flat which I was thankful for. It was a little twisty in some places. The weather was good, probably got a little hot towards the end and the wind seemed to be in my face no matter which way I turned. There were lots of people around especially at the finish. I think they did well with what they had; the parking was limited. But it was a nice, flat and fast course.

An imperfect moment

An imperfect moment

You may read my blog (or you may not) and it could appear like life (and running) is easy. 

A SNAPSHOT… 

This year I’ve run Two Bays 56km, Wangaratta marathon, Brimbank 50km, Princess Park 50km, Great Ocean Road 60km, Surfcoast trail marathon and a few others. And in the last 12 months, I’ve covered over 3,000km. I’m not the fastest and I don’t run the furthest but running is obviously a big part of my life. I’m a wife, mum, daughter, sister and friend. I have two boys (8 and 10 years old) and I work as a PT and running coach. I post on social media… mostly my successes, my beautiful boys and loving husband.

A CLOSER LOOK… 

This year I’ve been careful to monitor my thyroid function, iron levels (and other nutrients), hormones and more. I’ve discovered a running sweet spot of 60km per week (and tried to cap it). I’ve had regular Chiropractic adjustments to help my body function more efficiently (and improve minor structural and functional problems with my spine, pelvis, hips and foot). I’ve maintained Myotherapy treatments for musculoskeletal issues. I’ve seen a Kinesiologist to balance mind, body and spirit. And a Naturopath to navigate through my specific nutritional needs. And what I don’t post on social media… I’m dealing with normal issues like marriage, money, work etc. Plus our eldest son has always been a handful (behaviourally). And I often feel lost (emotionally and spiritually).

Running (and sometimes life in general) does not come easy. And although I’m sure most of you relate, our challenges are not often discussed. Why is that? For me, I dislike being judged. But I like discussing all things mind, body and soul. If you’re like me, please keep reading and discuss. If you’re not interested (stop reading now).

HIPS

Majority of readers know that I had a hip operation in 2015 - I was diagnosed with a Femoroacetabular Impingement (FAI) and Labral tear of my left hip back in 2012. It was largely due to a structural defect (exacerbated by a history of gymnastics, big babies, abdominal separation, lack of strength and poor technique when running). I worked with a running coach on technique (cadence, foot-strike and posture). And physiotherapists and chiropractors to alleviate some of the symptoms. Eventually (after new injuries occurred, related to the hip problem), I opted for surgery. My left hip is much easier to manage now. However I believe my right hip is displaying the same problems. I’m currently seeing a musculoskeletal therapist for new hip/knee pain on my right side. 

MIND AND BODY

I’ve mentioned health issues in previous posts; thyroid, hormones, digestion, vitamin and mineral deficiencies, depression etc. 

In 2014, I had an endometrial ablation for recurring uterine polyps (had 3 polypectomies) and I have polycystic ovaries and adenomyosis. I continued running despite physical pain because it saved me emotionally and mentally.

At the end of 2014 (training for my first ultra) I hit rock bottom. My thyroid and adrenals crashed. I struggled to get out of bed in the morning (I often drove my kids to school in my PJs). My vitamin and mineral deficiencies worsened (had iron infusion and other injections). I was diagnosed with Hashimotos (autoimmune hypothyroidism). And MTHFR gene defect. 

Although knowing what’s wrong can be helpful, sometimes all these “issues” can be OTT… I believe if I look after my body and mind, the rest will take care of itself (so I don’t hang my hat on anything in particular).

In 2015, I pushed on until I had hip surgery (in August) and took a break from running. My body needed it! At the end of 2015, everything improved. My Hashimotos autoimmune antibody test improved, my hormone cycles became more consistent (first time in my life) and my moods improved.

In 2016, I gradually returned to running (first marathon back was August). I was a little older and wiser, and I listened to my body.

In 2017, I have pushed the boundaries with running 4 ultras and 2 marathons in 6 months. I maintained 60km per week. And I’ve enlisted ongoing help of allied health professionals. Prior to GOR 60km, I had blood tests because I was concerned I was bordering on over-training (for me). Majority came back as perfectly normal. 

Now… I’m having an imperfect moment! 

I’m struggling… lack of energy, motivation, hormone imbalance, sudden weight gain (which is a whole other can of worms), depression, aches and pains, new injury, digestive issues etc. I’m seeing my Naturopath (who suspects thyroid again) and other allied health professionals as needed. Rationally, I know I’ll be OK. I need rest and recovery. But I’m feeling fragile and a little lost (emotionally and spiritually). That is all I wanted to say.

*If anyone can relate or would like to share their challenges too, I'm open to listen and non-judgmental.

Surfcoast trail marathon 2017

Surfcoast trail marathon 

http://www.surfcoasttrailmarathon.com.au

Welcome to the Surf Coast Trail Marathon, a trail running event offering participants marathon and half marathon runs along the stunning Surf Coast Walk tracking from Torquay to Fairhaven on Victoria’s famed Surf Coast, an hour south west of Melbourne. In the marathon, you can have a crack at the full distance solo, or knock off roughly half each in teams of two. Or try the half for a taster. In many ways, this is the perfect event for all runners eyeing the two quintessential distances. For road runners it offers a first taste for trail, without being intimidating as a relatively non-technical, non-remote, non-mountainous trail. For experienced trailites, the route still features stunning wilderness with coastal viewpoints you won’t believe (and becomes a truly go-fast course with plenty of good twists and turns). From iconic Bells Beach (yes you run a short stretch of this hallowed turf) to the clifftops of Point Addis and Anglesea and on to Split Point lighthouse at Aireys Inlet: this course deserves to be renowned for the sheer experience of journeying through a unique natural environment. We thought that a run along its entirety was worth a shot.

Map/Elevation 

This year we are making mandatory at least one water receptacle of 500ml. That can be a handheld, belt or backpack. This is in the interests of trying to keep a lid on the cup usage and environmental factors. As the course is signposted and near civilisation, it is not mandatory to carry a first aid kit or space blanket. If possible we prefer runners to carry a mobile phone. If you do not carry on, please ensure you have yours on you and turned on after the race should we need to contact you. The Surf Coast Trail Marathon is conducted on the signposted Surf Coast Walk. There will be both Surf Coast Walk markers and dedicated Surf Coast Trail Marathon signs and ribbon positioned along the course with sufficient course markings. No, you won’t get lost. Ocean to the left, head south west.

There are water/aid stations stations / water points along the race route:

Waves Car Park, just prior to Bells Beach Car Park (10.7km)

Point Addis Car Park / transition (19.6km)

Anglesea River Mouth (27.6km / 8km)

Urquhart’s Beach Car Park (34.5km / 14.9km)

Finish, Fairhaven Surf Lifesaving Club (42.2km / 22.6km)

Aid stations have some water or Tailwind Nutrition. Plus the regular mix of lollies, M&Ms, chips, muesli bars and at later stations (Anglesea and Urquharts), some bread, jam/peanut butter/vegemite.

There will be several beach sections to run on, and depending on the tides and what time you reach particular sections, the tide may be high. There will always be sand to run on, although if tide is high, the sand will be softer and present more difficult running conditions. Beach sections are:

                        Fisherman’s Beach (1.5km)

                        Bells Beach (300m)

                        Point Addis beach (900m)

                        Guvvos-Urquhart’s Beach (3.3km)

                        Sunnymead (100m)

                        Fairhaven Beach (finish – 200m)

Pre-race

There’s not much to say about the lead up to Surfcoast trail marathon. I’m part of an ultra runner group on Facebook and someone was selling a race entry. Even though I had no intention of running at Surfcoast, it peaked my curiosity. I’ve always said I won’t run on sand (unstable hips) but it seemed like a fun adventure (I could always walk the sandy sections). Long story short, I decided the day before race day that I would run… that’s perfectly normal right? The night before I went out for dinner with friends and didn’t go to sleep until after 11pm. I set the alarm for 4:45am.

Race day

I woke early and dressed in long tights, singlet top, long-sleeve top, jumper, jacket, puffer jacket… you get the idea… I was cold! I also packed a beanie, gloves and a change of clothes for the finish line. I used my Kathmandu pack with Nuun tablets. I packed 3 gels, vegemite sandwich and my iPod (listening to Ultra Runner Podcast is my mental first aid). I wasn’t too worried about the distance because I ran 60km at my last event a month ago. However, I was nervously excited about the sand and stairs. I had very little knowledge of the course, terrain, what time to expect… and pretty much everything else! I was clueless (and as strange as it may sound that added to the excitement)!

It was going to be a long drive (over 2 hours) so I quickly got dressed, grabbed my bags and snuck out the front door (trying not to wake my family). Brad (hubby) agreed to mind our boys while I went running… again! I cranked the car heater as I began driving down Eastlink and towards the city, over the Westgate bridge, towards Geelong and continued to Torquay. I turned into Darian Rd and The Esplanade where there was plenty of parking. I arrived about 7:30am. The shortest day of the year was only a week ago, so the mornings were still dark and cold.

I made my way to registration and immediately saw two friendly faces; Deb and Richelle. They helped sort out the transfer of entry into my name and gave me my bib. I killed some time attaching my bib, getting my gear on and visiting the loo. I quietly said hello to a few people as I dropped my bag and headed to the race briefing. The sun was rising over the water and giving life to spectacular views at Torquay. The start line was on the sand. The temperature was fresh but conditions were perfect for running. We listened to the race director (Chris Ord) give thanks to the Wathaurong people, traditional owners of the land along the Surf Coast Walk. The RD mentioned the potential of king tides. Apparently three years ago, they experienced king tides which made sand section very challenging. The last two years, the beach sections were easily accessible due to low tides. I’d heard mixed reports about conditions from previous years therefore I knew the risks. I had no expectations. I wasn’t stressed. I was pumped!

Torquay (start line) to Point Addis (21km)

My race began slowly and carefully with 2km along sand, from Torquay but heading away from Fairhaven (Fisherman’s Beach). I had to run through ankle deep water after a mere 700m and immediately knew there was no point trying to stay dry. My feet were definitely going to get wet! After a couple of kilometres, we turned onto the path and ran back towards Torquay start line. There were people cheering us on. The promenade is a relatively flat and family-friendly path. Apart from the first couple of kilometres on the beach, I ran comfortably and felt good. I was enjoying the atmosphere and ocean views. It took approximately 33mins to reach Point Danger, 6km mark.

From Point Danger the path remained the same, passing Rocky Point, Bird Rock and Jan Juc (famous surf beaches). We ran along the path until 10km (Half Moon Bay) where we encountered some boardwalks and undulations. It was completely runnable and I reached 10km in 55min. At the time, I didn’t take any notice of my watch (but I always check Strava on reflection… I’m only human). From Bird Rock we ran along Bells track, which consists of several lookout points (known as the golden mile of surfing). Just before Waves Car Park, prior to Bells Beach Car Park (10.7km) we met the first aid station however I didn’t stop. I had some fluids from my pack but held off on gels.

Around 12km we descended onto the sand (Bells Beach 300m). My memory is a little hazy in sections (I'm completely unfamiliar with the area… plus I daydream when I run). But from what little I recall it went something like this… sand, dodge waves, sink into the sand, tiptoe over the rocks and repeat! My feet were soaked! And my left hip was not happy with the camber. Once we returned to solid ground, there was some elevation and I decided to have a gel and some water. These few kilometres splits were slow; 8:30, 6:16, 7:30 and 6:26.

Around 15km (90min) we ran up Jarosite and Ironbark track. Again my recollection of the trail and surroundings is below average. My research tells me… “Ironbark Basin is an inland sheltered forest, with grass trees, rare orchids and hidden wildlife like echidnas and reptiles.” Due to cold weather, all the snakes were hiding! Also from my research… views are stunning (I admit I probably didn’t look up much because I was watching foot placement) and… “soil is a rich red colour from jarosite” (hydrous sulfate of potassium and iron, formed in ore). You really do learn something new everyday!

Was it here that we ran over the cinnamon fungus boot wash stations (which helps prevent the spread of disease that is destroying native grass tress)? More learning for you!

The Ironbark track continued until we reached a bitumen road that climbed to Point Addis. There were onlookers and participants gathering to run the second half of the marathon (team discipline) or half marathon. I heard (and appreciated) their words of encouragement. At the top of the road, I saw the second aid station at Point Addis Car Park (19.6km). I slowed down to ensure I was still running in the right direction and came across steps down to the beach. There was a line of people on the left, allowing marathoners to keep going on the right. I assume they were heading down to the start line.

 

Point Addis (21km) to Fairhaven (finish line)

Point Addis beach (900m), was just as soppy and mushy as the previous sand sections. After two hours, my legs (and brain) were fatigued. My next two kilometres were 8-8:30min. From 23-27km (Anglesea) I lost satellites and it appears I ran on water! Although I did become very wet in sections, I did not walk (or run) on water in a very straight line! I think I had a second gel around this time. At 25km, I set a goal to run the next 5km without walking (stupid considering I didn’t know the course at all). I was feeling a little slack because I walked some parts that were easy to run and I wanted to find a rhythm. I began running (feeling strong) and soon after I reached a river crossing! There goes my bright idea to run without stopping! I looked at the water, the volunteers on the other side and fellow runners. Some were taking off their shoes and walking across. I decided to leave mine on and just keep walking or in this case… just keep swimming. No seriously… I’m short! I was mid-thigh deep in water! Once again, I was mildly amused. The cold water was refreshing and I had pillows of sand in my shoes (which turned into hard lumps afterwards).

On the other side, I stopped at the aid station at Anglesea River Mouth (27.6km) and grabbed some lollies. I asked a volunteer to grab my vegemite sandwich out of my pack. I lost a few minutes here… no expectations = no worries! I began chatting to a fellow runner as we made our way up another path. I encouraged her to keep running while I searched through my pack for my iPod. I was nearly at 30km (3hr 10min). The time had come for some mental first aid (podcast). I was OK but it was my reward for reaching three hours. I tuned out listening to Western States interviews on URP. As I marched uphill, I consumed half my vegemite sandwich. Just after 30km, there was a big staircase (that went down to O’Donoghues). I vaguely remember a volunteer instructing me to be careful. Once the wave passed, I could run down and duck behind the stairs up onto the higher sand.

Guvvos-Urquhart’s Beach (3.3km) was on wet but soft, mushy sand! Once again, the waves were rolling in and washing over my shoes. Further on, I moved slowly over the rocks and stayed on high ground. At one stage, a more powerful wave broke and knocked me over. I held onto the rocks to regain my balance. A girl in front, stood still as the water recoiled from around her… Remember when you were a kid and waves would break and water would cover your feet. You would stand still and watch the water rush back into the ocean. It was a strange sensation, like you were being pulled out to sea and your feet would sink deeper into the sand… It was exactly like that. Even though it was a little crazy, I was still having fun! I’m not an adventure junkie but on this occasion I loved it!

It was interesting watching other runners. Some people soldiered on seeming light on their feet, while others sank deep into the water-filled pockets of sand and almost lost their shoes! I was probably somewhere in the middle. I experimented with different techniques… small steps-high cadence, tiptoeing, walking, climbing, arms wide… I don’t think it helped very much but it distracted me from the endless sand! My left hip was irritated with uneven ground but there was nothing I could do (and I didn’t let it bother me).

There was another aid station at Urquhart’s Beach Car Park (34.5km) but I have no memory of that. According to Strava, my splits were slow again (8-8:30min)… so maybe I stopped? Remembering and compiling a race report is almost as difficult as the race! I tried to drink from my pack and noticed there was sand all through the mouthpiece… hmmm… crunchy electrolytes!

From Urquhart beach we ran on a single-track towards Aireys Inlet. The track twisted and turned along the coastline with oceanic views. There was another small section of sand (Sunnymead 100m). Eventually we saw Split Point Lighthouse (built in 1891 as a beacon for passing ships). We ran alongside the Lighthouse stables and tearooms and around the lighthouse (it reminded me of Two Bays and Cape Schanck). Despite getting wet, our weather conditions were sensational. The trail was fun, undulating and interesting. And there were beautiful panoramic views. With a couple of kilometres to go (4hrs 30min), I was feeling positive.  I glanced at my watch and knew I would beat 5 hours (which was good because I was catching the 1pm bus back to the start line)! I ventured down to the sand for the last time (Fairhaven Beach 200m) and plodded happily until I reached the final set of stairs to the finish line. I crossed the line at Fairhaven Surf Lifesaving Club in 4 hours 47 minutes.

Post-race

With my latest marathon medal around my neck, I grabbed some oranges and said well done to a few friends. I thanked as many volunteers as possible (we can't run without them)! I found my bag and headed straight for the bus depot. It was good to sit down! The return bus trip was easy and gave me a chance to call Brad (and check Facebook of course)! On the drive home, I thought about how lucky I am! I decided the day before to run a trail marathon that turned into an epic adventure. The king tides made the experience even more fun. 

I highly recommend this run to road or trail runners, local or abroad. It really does have it all! The elevation was approximately 1000m however the hills were rolling. The tides are unpredictable which obviously impacts time (but everyone is running in the same conditions). The views are second to none. There are high-energy vibes from start to finish (and I suspect that continued into the early hours of the mornings for some). For me… I drove home to my family and soaked in my spa (and recovered in style with a vino and thai for dinner)!

*If anyone remembers the order of events differently, please comment because I don’t trust my own memory!

Great Ocean Road 60km 2017

Great Ocean Road 60km Ultra

http://greatoceanroadmarathon.com.au

The Great Ocean Road Marathon and Festival of Distance Running features a 44km Marathon, 23km Half Marathon, 14km run, 6km run and The Kids' 1.5km Gallop. In 2016, they introduced a 60km ultra-marathon! This event is held in a beautiful and unique area of Victoria, Australia on the Southern Ocean. Each year that this event has been conducted, it has attracted many athletes from around the world, eager to participate in this challenging and pristine environment.

COURSE MAP

Pre-event -

Warning… long intro!

In 2015, I ran the 44km Great Ocean Road marathon. I had a shocking run and soon after, I decided to finally have hip surgery. In 2016, I ran the 23km Great Ocean Road half marathon. I had a great run; I paced well and finished happy. My goal for 2017 was to run the 60km Great Ocean Road ultra marathon. I wanted to redeem myself from 2015, and achieve the set of medals (not OCD at all hey?)

Great Ocean Road is a beautiful part of Victoria and popular tourist destination for Australians and overseas travellers. I have mixed emotions of GOR. The good memories include; family road trip, honeymoon in Lorne and successful half-marathon last year. Not-so-good memories include; school camp in Apollo Bay (hospitalised with asthma), Ian Gawler conference in Lorne for Dad (not long before he died), and a bad marathon experience.

This year, my goal was to become friends with the GOR (and have fun)! I was staying with a friend and running client (Ricci) and three of her friends who were running the 23km. My other friend (Serena) was staying in the same complex and running the 60km too. I was already looking forward to post-race celebrations with Serena (one catch… I had to run 60km in under 6.5 hours first).

I admit I was nervous about the cut-off. I wasn’t too concerned with distance (even though this would be my longest distance ever); I’d run Two Bays 56km in January, Brimbank 50km in March and Princess Park 50km in April. I’d trained properly and diligently… But I wasn’t fast. Since returning from injury, I have a different perspective; my long-term goal is to be running long-term! I’m not trying out for the Olympic team so who cares if I take an extra 20 minutes to cross the finish line? Nobody even remembers my finish times anyway. My “plan” (very rough plan) was to run GOR comfortably; 5-6min/km pace and expect to run/walk the two hills that deviated away from GOR. For the bigger hills (300m climbs), I planned to jog 800m and walk 200m. There were conflicting reports on elevation for the 60km; some maps reported just over 1000m but others were 2000m! That obviously made me nervous because walking would decrease my average pace. If I went too much slower than 6min pace, I was risking a DNF! I knew I’d be happy to make cut-off (different story to the marathon when my aim was sub 5min pace… just quietly I think I was a bit cocky considering I ran my first ultra a few weeks prior).

The course (and road) reminded me of Two Oceans in South Africa (I ran it in 2015 a few weeks before my dismal performance at GOR 44km). I had an awesome run at Two Oceans; I ran 56km in 5hrs 13min (900m elevation). I was under no illusion I could match that now, but it helped me to plan and pace. Having run the half and full marathon in previous years also helped me understand the harshness of the road. GOR is the hardest surface I’ve run on (includes the Monash Freeway, Wings for Life World Run), plus there is camber. The GOR hurts! But the scenery is really pretty so that makes it OK, right?!

Despite knowing my body would pay for running the GOR, I was not perturbed. My lead up was great, my body was feeling relatively good; I had no injuries as such, however my left shoulder was bothering me (long-standing thoracic-outlet issue. Most of the time, it doesn’t bother me but when it hurts, it really hurts). In the month prior, I was meticulous with Chiropractic adjustments, Myotherapy treatments, Naturopathy and even Kinesiology. Brad taped my shoulder (amongst other things to help deactivate some overworked muscles).

Two days before race day, I organised my bags and gear; shorts, calf compressions, singlet, long sleeve top, hydration pack (and Flipbelt) with gels and Nuun electrolytes. Also, Garmin, Injinjis and Brooks Glycerin. The weather forecast was 17 degrees with some cloud cover. Perfect compared to last year; rain and wind. The day before, Serena (and Peter) kindly offered me a ride. We arrived in Apollo Bay about 4pm and after checking out the race precinct, we bought an early take-away dinner. I ordered vegetarian rice from the local Noodle shop. Ricci and her friends arrived about 7pm and we nattered about race goals. They headed out for dinner and I headed to bed about 9pm.

Event day -

I set the alarm for 4:50am. Serena and I agreed to head to the bus by 5:45am. I woke, ate some oats and drank a cup of tea. I dressed in my gear that was laid out and grabbed my bag, which I packed the night before. We walked to the bus in the dark with all the other crazy runners. There was a vibe in the air of anticipation and excitement. The bus trip was painless but I made sure to sit at the front to avoid motion sickness. As we discussed our mantras and strategies, the sun began to rise over the ocean. It was beautiful. I was reminded of my previous mantra… Float like a butterfly, sting like a bee! This year, my mantra was… Tip-toe through the tulips. In order to save my joints, I wanted to stay light on my feet.

When we arrived at Lorne, we dashed to the ladies and made final touches before congregating at the start line. I saw Tash Fraser (running extraordinaire) and wished her good luck! Then a familiar face approached me; it was Bruce (my savior from my marathon run). How fitting that we would meet again at the start line of GOR! We wished each other luck and suddenly the race had begun!

Start – 21km

The first few kilometres I maintained pace evenly between 5-5:10min/km. I was in control. About 7km we reached our first hill and my pace decreased to 5:55min (still within my desired goal). I was feeling good except for my left shoulder. I had referred pain down into my elbow (nerve pain, which is really difficult to ignore).

If I’m being honest (which I usually am)… I was actually fighting some significant mental demons by 8km. I was happy with pace, legs, energy and motivation… BUT my shoulder was giving me the shits (pardon my language)!

I was thinking I might pull-the-pin or run the marathon instead of the ultra. I was telling myself I had nothing to prove. And I convinced myself I couldn’t run 60km with sharp, shooting pain going down my arm. I’ve run with it before and my arm freezes… it becomes glued to my side (which makes running awkward)!

About 8km, I saw my running friend Bruce. Thank God! I didn’t complain (like I did last time we ran together). I simply focused on relaxing, breathing and chatting! I had a gel at 12km and sipped electrolytes from my pack. We maintained 5:15min pace (which was Bruce’s goal) until I started to drop off around 16km. The pain was affecting my ability to run, and I was not happy. Shaun Moore (running the blues away) caught up to me and we talked as we ran. Shaun has achieved a mammoth task of 5 ultras in 5 months! As we approached the half-marathon point, he spoke about the reasons behind his quest. It was inspiring running with Shaun (even if it was only for a couple of kilometres). I reached 21km in 1hr 50min (8min slower than when I ran the 44km but despite my shoulder, I was in a much better place).

21km – 42km

At 22-23km we approached another hill and I sat back into an easy pace (5:30-6min). I made myself a promise not to walk until I turned off the GOR (and hit bigger hills). I hoovered some lollies and chose to hold off on the second gel. I continued sipping electrolytes.

At 30km, I stopped for the loo and tried to mobilise my shoulder; I circled my arm and inhaled deeply into my rib cage. A lovely fellow RMA (Michelle) asked if I was OK. I said yes but truthfully I wanted to scream. I’d trained hard for this event, my legs felt good, my hips were hanging in there so why did my shoulder have to make so much noise? I opted to drown out the noise by listening to a podcast (ultra runner podcast). I craved distraction!

Around 33km, I came to the first hairpin turn. I stopped for a drink of water and more lollies. I began my 800m jog uphill. For reasons I can’t quite explain, my shoulder eased a little. Perhaps my posture changed or maybe the 200m walk breaks helped or the softer surface made a difference? I didn’t really care why but I was so grateful! Finally, I felt good! I could still feel my shoulder but the referred pain was quieter. I stuck to my plan of 800m jog and 200m walk until I reached the peak after 4km uphill (around 300m elevation). I was happy with my pace and execution of my plan. On the rise, my splits were 7:05, 8:11, 7:56, 7:38 and 7:50min. On the downhill, I concentrated on relaxing. I ran a casual pace of 5:30-6min (to save my quads). Taking a break from the harshness of the GOR was beneficial for my body. Plus, I loved connecting with fellow 60km runners. It was a good section of the course for me (which is odd, considering it was the steepest part). I had a second gel and more fluid. On the decent, I reached the marathon point in just under 4 hours.

42km – Finish

When I reached the bottom of the first climb, I received a pink wristband to show I followed the ultra course correctly. I paused for another drink and handful of jelly-beans. As I began running along the GOR again, I noticed my shoulder hurting a little more. It wasn’t as bad as the first 30km and my headspace had shifted from, “there’s no way I’ll make this” to “I know I can do this!” I was looking forward to the next climb! Overall I was feeling comfortable (even though I’d just run a marathon).

The next 5km, my average pace was 5:30min. The people around me were running slower (they were marathon runners but I’d run an extra 8km off-road). It was strange passing people after 42km. I listened to an ultra runner podcast interview with Karl Meltzer (USA ultra runner) and took in my surroundings. The conditions were ideal; sky was clear, ocean was calm and temperature was cool. Every so often, my body whispered to me… tightness in my hip flexors or a twinge from my ITB. I consciously flopped from my head to my feet (I told myself to switch-off everything). I continued placing one foot in front of the other with very little effort (but I was feeling tired). My shoulder maintained minor pain for the remainder of the run.

About 47km, I came to the second hairpin turn. I stopped for water and asked someone to grab my pre-made vegemite sandwich from my pack. I hoped to stick to my plan (800m jog and 200m walk). After 200m jogging I was fatigued. I could’ve pushed through but decided to renegotiate with myself! The new plan was 200m jog and 800m walk (now that sounded much easier). Once again, I began jogging… I checked my watch… Only 70m… Really? I made it to 100m before I walked (so my plan worked for the first hill but not the second one). I was ahead of schedule and confident I could make cut-off. I elected to give myself a break and walk more. After all, the hill was steep!

I ate one-quarter of my vegemite sandwich and gave fellow runners words of encouragement. My splits for this climb; 6:23, 10:44, 10:56 and decline; 5:28, 5:55, 5:55 (I have a feeling I lost satellites around this time but Strava fills in the gaps).

At the bottom, we were somewhere around 53km and I was given my second pink wristband. I was on the home stretch. One foot in front of the other… Cliffy-shuffle… Run Forest Run… Just keep swimming… Tip-toe through the tulips!  My body was tired after 5 hours of running but I was relaxed and happy. I attempted to take another gel (I’d only had 2 gels, quarter of a vegemite sandwich and lollies). I sucked back a bit and carried the packet in my right hand until the end. I hydrated often.

My splits for the final 5km were slow; 6:12, 6:12, 6:19, 6:25 and finished a fraction stronger with 5:38min pace. Although the last few kilometres were tough and tiring, the people hanging outside their cars from the opposite direction were awesome! They were yelling, “Go Kate!”… “You’ve got this!”… “You’re amazing!” I smiled weakly as I focused on the finish line. I thought about how close I was and started to feel sick. Stay in the moment… You are going to finish this… Don’t push!

As I approached the finishing chute, everyone was clapping and encouraging me. I crossed the line in 5 hours 52min! Friends were on the sideline showing their support. Including Serena, who had already finished. It was an awesome moment. One of the happiest running moments in my life! I made the Great Ocean Road my friend (and I had fun)!

My body was feeling tired but good. My legs and hips were amazing. My shoulder was average but still not as bad as the first 30km.

Who would have thought the last 30km would be easier, and the steepest hills were the best part?! It just goes to show, anything can happen in distance running. You should never give up because you might feel better just around the corner (or over the hill)!

Post event -

After we took post-race photos, and I met up with two of my running clients (both achieved GOR 23km personal bests), we headed to the apartment for a shower. I was drinking my chocolate milk when Ricci and her friends returned. We just missed each other at the finish line. Ricci also managed a GOR 23km personal best (I was a happy runner and coach)! I placed 8^th (happy with top 10).

The pub was next door to our complex so we could relax and have a wine (or four)! And that we did! The post-race celebrations were the best! There was a rock-band playing, other runners partying and a dance floor. We wore our medals around our necks and soaked up the joy and danced the afternoon away (I didn’t dance the night away… we bought take-away at 7pm and I fell asleep at 9pm… I woke at 1am because I was hungry)! It was crazy fun!

Lessons -

1. Get my shoulder fixed! I’ve had the issue for 20 years and never investigated it (time has come for a proper diagnosis).

2. Relax completely and breathe deeply (especially if you feel any pain).

3. Don’t worry about pace! There are rolling hills the whole way so focus on effort level instead of pace. It’s more enjoyable and easier to manage.

4. Don’t try to keep up with the Joneses… (self-explanatory)

5. Look up and take in the scenery!

6. Never give up because you might feel better just around the corner (or over the hill)!

7. Never miss a good post-race party!

Event feedback and will there be a next time -

The event, scenery, weather and people were awesome! This is a must-do race! It is highly organised and professional. The finish line is outside the front of the Apollo Bay hotel, which offers a fun, supportive atmosphere.

The road is hard on your body but the scenery is second to none! According to Garmin, the ultra course measured 59.3km and 1300m elevation (however I think I lost satellites). 

For more information on the 23km and 44km distance, please see previous race reports. Thanks for everything Great Ocean Road!