Running in Robe

Lucky I didn't put up an extra s, running in robes might be quite the challenge.

We recently spent a week in Robe, South Australia and thoroughly enjoyed our time there. I was able to get in two runs - I decided to enjoy the holiday and take a week off running after the first few days.
The first run I did was along the beach at twilight. I must say it was a great experience. The flat beach was perfect for keeping at a steady pace and running with the wife made it all the more enjoyable. We did an easy 3km out and back for 6kms before a refreshing dip in the waters to finish it off. Very enjoyable and I could happily do it everyday if I lived the there.

The second run was around the town. From our little house I ran the back streets, passing 150+ year old cottages and buildings - Robe was an early fishing port and later docking station for the Chinese miners drawn to the Victorian Gold rush of the 1850s.

From there it was around the harbour on a new gravel track - the chance to check out the fishing fleet and the local flora. On the other side of the harbour I went on the new track to the light house. This was a fun km or so section with short and sharp rises and falls. At the light house the view over the coast was spectacular. I could have continued along the cliff path but as I was wearing my Inov-8 155 road shoes I had no traction or protection from the trail.

Back towards the harbour I trailed along to the beach for 200m or so before being forced back onto the main street. From there I turned towards the beach again and ran along the beach road with its longer hills (as much as 500m each way can be) before a short run along the beach access track and back to the main street to finish at the bakery - ripper croissants for breaky.

In all it was about 11km, a great run which I really enjoyed. If you live in Robe - get out there and run! I'm sure there are \plenty of circuits I could have ran. I was happy just to be there.

Cheers and happy running,

Lachie

2013 Two Bays Trail - 28km

Disclaimer – Hopefully I get all the facts right! The Two Bays Trail is Epic, also, if there are any runners or walkers who have completed the trail and could email me/post some photos it would be greatly appreciated. It’s the only way to show people what it was really like – aside from pinching them off the net. Cheers and enjoy the reading

What a run! Crazy hill climbs, insane descents on gravel fire roads, boardwalks, the Aussie Bush, almost subtropical rainforests, sand and stairs. This run promised it all. I had entered and was about to tackle the Two Bays Trail Run 28km. Luckily I had my Trailroc 235s – their first real trail run and a true test of their make (and mine!) I’d loaded the Camelpak with the Hydralite mix and was ready to roc.

At 6:20 B and I were dropped off and we picked up our numbers, made last minute pit stops and headed to the line for the 2013 Two Bays Trail run – 28km from Dromana to Cape Shank on Victoria’s Mornington Peninsula. The starting area was well organised and there was a great buzz in the air – everyone was pumped. 

B and I made our way to the line and we were off. The run began along Latrobe Parade and the pace was set. I managed to tag along with B for the first km @ 4:33 pace before I settled into my rhythm and found my place. Soon we turned off the beaten path and onto the trail. We headed onto the Two Bays Trail and began a slow but steady ascent of the famous Arthurs Seat – 100ft or 300m in just over 1km. I was enjoying the chance to run on a true trail and found the grip provided by the shoes to be excellent. As the gradient began to rise so did the effort and everyone was huffing and puffing – it was damn hard work! At one point I noticed that people around me were beginning to walk, and even by running I was unable to pass them. Baaa, baaa, I became another sheep who realised it was just as quick to hike up the remaining 300m or so to get to the top. 

Like magic, we went through one of the pass/control gates and everyone picked up their feet and the run commenced again. The trail continued to climb but at a manageable rate and things were looking up. I had found my place in the field and tried to enjoy the view of Mornington’s beaches to my right as I simultaneously watched exactly where I was placing my feet.  

Brakes and brain off or can I do it safely? Kerri

Finally the climb finished and the descent and respite I was after! The track was narrow and pocked with rocks, some sand and roots – not easy when you are trying to control your speed. It continued on for a couple of kms before we hit the fire road and things got a little hairy. Although the track was wide, it was dust and gravel which do not equal grip. I zig zagged my way down, preferring to run in the grass as I felt more confident with what nature would allow me to do. After a sweeping left hand turn the descent became even steeper still – brakes off brain off or try for some control? I think I found a balance between the two and made it safely to the bottom.

From here the track went bush again and it was just serene. I was pacing nicely and really enjoying things at the stage and got talking to Emmit who was running strongly. He had done the run before and was looking to improve on his previous time, a time I was also hoping to run.

At this point we had our first road crossing and picked up the trail through some great reserves and ran along the first of the boardwalks through what would be more wetland type terrain before passing through the town (heads up to all the volunteers and supports) and onto a gravel road that seemed to go up and down and on and on. I was still feeling good and running sub 5 minute kms – only just though and could take a little more time to see what the surrounding farmlands and bush was like. After turning off into the bush for a little while we picked up the road again and went through the 13km marker – I missed the timing but still felt strong as we hit a long section of bush. The track was quite varied from here on in. Most of it was flatter, although the many sandy sections and tree roots made you very conscious of how you were running. At times it was wide then it narrowed and you were running through the bracken. There were stairs to negotiate and boardwalks to cross and it was a great mix of massive old gum trees and smaller ferns and rainforest type plants.

Pics by Kerri

Another road crossing and the water/aid station and we hit a gravel road for a while. At this stage I was starting to feel my feet rubbing at the forefoot and the calves were tightening up. I pushed on and managed to hold my pace as we hit the next trail section – this part was really scenic (well, what I could see of it as I watched my feet) but the ups began to get longer and tougher was we climbed a little higher. At the 14km I checked my timing and was stoked to be running at 1:13:30 – I was really happy with that. By now I was really aware of my feet and starting to feel a little sloppy so I had to really dig deep and focus on my form and control. I was staring to lose a little of my spring but powered up the climbs, just managing to hang on to the runners in front of me. At 18km I felt a sense of relief. With 10km to go and got my second wind as I picked up behind another runner as we managed to chat a little as we picked our way down the path avoiding the many small obstacles in our way.  At about the 20km I had to walk a few hundred meters for a breather and then picked up the feet for another solid km. 21km and the half marathon distance – 1:54:30ish. I was still really happy with that but then I found the going tough.

At this point I made two new friends – Mr Lactic Acid and his close friend “The Wall” – two very tough competitors. From here it was a battle of wills – theirs and mine. The trail opened up to expose a valley to our left and it looked incredible. To the right was open grassland and we seemed to be splitting the middle. My two friends were very persuasive and Mr and Mrs Quad and Mr and Mrs Calves were getting along with them like a house on fire!

From here I normally ‘push on and finish strongly’ not today. It really hurt. I wanted to go but any incline and I had had it. I’d run for 500-800 m and then had to walk it out. The top 100 finish was rapidly fading away as groups of runners continued to run on past me. At the last road crossing I had the best cup of water ever and tried to eat the green snake that was thrust upon me, but literally I could not stomach the thought. I’d been sipping the hydralite all the way through – and at this stage to be honest I think I’ll stick to water next time.

I hit the Bushrangers Bay track to the lighthouse and got but a few hundred meters – the sand just took its toll. A bit of a walk, then a few hundred meters of running. I had had it. I tried to push on and could run the flats and the descents but any rise and the quads just failed me. The track was a nice run and I got the rush of blood as I peeled down towards the ‘stairs’ at the 25km mark but very quickly decided that walking up was the best approach (as did many other runners). The last challenge done, I ran and walked my way towards the lighthouse, hearing the cheering crowds at the finish. Somehow I got up the last of the hills and hit the road to the finish.

The clock ticked over with 2:38:04 minutes of hard running completed. Not quite the fairy-tale top 100 that I was hoping for but a very respectable 180^th.  I do feel a little let down after my last three runs where I finished in the top 20, top 5 and then the top 8% of a 1600+ field but I am a very proud finisher, now pondering my next challenge. Perhaps I’m not destined for the longer trails, and I am more suited to the 10 – 15km middle distance. These I can run with pace, endurance and confidence. Perhaps more training would have helped me get over the line as strongly as I started.  

I found B who had finished in an amazing 2:10 as I was ready to collapse. Her words of commendation and encouragement have gone a long way, thanks B! The fruit and drinks provided at the end were an absolute god send and an apple, some grapes and one of my bananas later I was starting to feel a little replenished.

The run that promised it all truly delivered. The terrain was a challenge and a half and the shoes did not let me down. They gripped with every step and even saved me from a couple of spills. 

I'd love to know your thoughts on the run. Was it what you thought, did anyone else hit the wall and want to take a brave pill and talk about it. Even better, who hit the wall it and scaled it, I want tips! 

Thanks to Kerri from Moving Forward Fitness for some of the pics. 

Finally massive Kudos to the organizers of today's runs. The course was extremely well marked, and I love all the little signs of wisdom along the way. 

The aid stations were all buzzing and the bits and pieces at the end were just what we all needed. Maybe the Rollercoaster run is the next challenge...

Use the fish followers code fish10 to get 10% discount on Inov-8 shoes and the rest of the range at barefootinc!

2013 Portsea Twilight Run - An ordinary runners recall

Another run and another great result. This blog hopefully gives a little description of the course and how I was able to run it.

The Portsea Twilight Run – As described by Start to Finish, the promoters of this great event:

“At twilight on Saturday, 5 January 2013, participants are invited to run/walk through the spectacular Point Nepean National Park in the 2013 Food for Health Portsea Twilight.

The Food for Health Portsea Twilight is one of Australia’s most scenic and challenging courses, boasting breathtaking vistas of Bass Strait and Port Phillip. With a 7.75km or 3.75km run/walk along the roads and trails of the Point Nepean National Park, the course takes in undulating short, sharp hills and exquisite natural landscapes.” Would this be the case? More to come later.

The evening was certainly set, an ambient temperature of about 26 – 27 C and a light breeze. I had the Trailrocs on and was ready to roc! If you are like me and my wife, and were first time runners of the course, you may have tried to do your research on this event and possibly came up empty handed. The best we could find was a mapmyrun.com course that was posted 4 years ago, after studying the map we had our race plan and may our way down to the point. She had the new Garmin F10 and was set to target 5 minute kms, I am currently heart rate training and was planning to race at my theoretical 90% heart rate threshold. Toeing the line we anticipated a gradual start, a 600m incline at about 2km, an 800m incline at about 4km and rolling hills right throughout. Perfect for our recovery sessions and time to make up time on the downs. Well, we were about to be truly proven wrong… 

A group of runners beside us were talking up last years times, about 31/32 minutes for the 7.75km. This was a little quicker than I was aiming for. I was hoping for between 32 and 35 minutes or about 4 minute  kms, so I got chatting and asked about the course. ‘’About an easy k, then the first long hill, a slight down then the next long hill. When you hit the top it flattens then descends for the next long hill, at the turn around point you get a slight break then have two more hill climbs. When you leave the bitumen for the gravel track it flattens out and you can make your own pace for the last 2-3km.” Awesome, thanks for the heads up. How wrong we were… last minute change of race plan any one?

The gun went off and so did we. We started within the first couple of hundred runners and shuffled off. The course took us along Defence rd towards the point. The first km was indeed easy, 4:08 and the HR at about 159BPM. I was feeling good, passing many and having a few pass me. From here it was the first of the hill climbs. The HR raced to 165 BPM and I was breathing hard but still holding my form and now starting to pass a few more runners. The road meandered along towards the point and continued to climb. To the left was the Bass Coast, breathtaking views of the coastline where waves were breaking against the rocks and providing an incredible sound track (second only to the breathing and the thumping of feet). Eventually the first plateau was reached and I thought time for the recovery stretch – wrong. A short flat session and then we turned into the next hill, steeper and more gruelling than the first. The HR was creeping up to and staying at about 167 BPM – roughly 87% of my max and a rate I could comfortably push on with. At about this stage the last of the people who were to pass me did, and after a brief chat with a fellow runner I pushed on and stole a few more places before the next descent allowed a little respite. The last of the long hills was to come next, and as I took another look at the scenery – truly spectacular I pushed on. I could feel my breathing become more laboured so I extended my stride a little and held my position until the turn around – 3 of the 5 or so hills done as I reached the lighthouse and the turn around point!  

A check of the watch and my BPM had settled at 161 as I pushed the descent again, picking off a few more runners and encouraging a few more as I moved along. The next hill approached and again I pushed onwards, another look at the watch and more of the ocean and bush setting around me – it certainly was enough to keep me going. As I neared the end of this descent I saw my wife coming up the incline – positioned really well and running strongly. A quick ‘keep going beautiful’ and a smile as we both ran our races. The last of the hills now approached and I checked the BPM – 167-169 and I was feeling good. The plan was to race at this level as I knew I should be able to maintain it – no cares for time or distance, just the BPM and my own gut feeling. I was starting to tire a little but I could sense the respite coming. Again I managed to pick up a few places on this section as runners were staring to tire. Finally the last of the hills was broken and the course was about to flatten out as I turned off to the Coles Track – the last section of the course and the flat part we were now expecting.

The temperature dropped a little as we were afforded more protection from the falling sun and so did my HR – well if you count 166 BPM a drop. I was able to push my own pace and really enjoyed this part of the run. The softer gravel was wonderful and I was able to keep my speed and HR steady and I really enjoyed passing quite few runners as we moved towards the finish line. At the 6km mark I knew I had another 8 -10 minutes to go and I was feeling good. As each corner came and went I was able to pass each person I saw. I put in a further burst and the HR jumped to 171 BPM, the theoretical 90% of my max and I could feel the chest tighten and breathing intensify. Strangely I felt I sounded a lot quieter than those that I was passing and this provided great encouragement. At the 7km mark I felt great and pushed a little more – a 200m or so burst at 175 and the body said “easy tiger, you’ve still got to finish!” so I backed off a little and but lengthened my stride. At this stage I could hear the crowds and smell the sausages being cooked and the flouro girls that were on the track certainly kept us going – thank you cheering peoples!

With the finish line nearing and finally insight it was all or nothing for those last few places I could snatch. I turned on the taps and sprinted out the last 200m or so. The body straightened and my arms were pumping - it felt great! I passed a few more runners and powered over the finish. The feeling was great – I hit the stop button and eased up – exhausted but ecstatic. At this stage I had no idea of the time nor did I care; I had run my race according to plan. I grabbed my Emma and Toms juice and a quick check of the watch suggested 33:28 a time I was wrapped with.

I made my way to the last 100m mark to wait for the wife. I could see 37 min on the clock and new she’d be in soon, hopefully before the 40 minute tick over. There she was, a distinctive flouro pink coming home strongly! A final cheer and last minute eye contact and she shot past a few more runners – under 39 minutes,  a time she had dared to dream of and one that made me incredibly proud of.

The course was certainly as described. We both felt it was more challenging than the Marysville 10km we did in November but the scenery and twilight timing made it spectacular. The course was gruelling but with the right hills training it was also just forgiving enough. We both enjoyed the flatter finish to the race.

The final figures… 33:15, a time I am very proud of – roughly 4:17min kms in a predominately hill climb race. 

I placed 128th over the line, 117^th male and 45^th in my division. So, I nearly hit my goal time on a course harder than expected. I exceeded my 2013 race goal of a top 10% finish (1600 + runners) and I learnt an some valuable lessons about how I can run. My average HR was 168 and maxed at 180 over the line. Could I have pushed it those extra few BPM? Possibly had I known the course.

The ever amazing wife finished in 38:39, 486th over the line but... 102nd female and 40th in her divison - better than me! Told you I was proud! 

Again I hope you have enjoyed your reading and found what you were looking for. If you’re planning this run, put in some good 1-2km hill climbs into your training in the 6 weeks leading up. Know what you can push your self to do and don’t be afraid to try it.

Happy running!

Lachie