A year in reflection - ThisFishCanRun turns 1!

How to start this post? Always the question I ask. This post is a reflection of the 2012/2013 season, or a wrap up of my first year of blogging.

An epic way to wake up - getting out to run this trail!

During the week I was looking back through the blog and some of my earlier contacts with barefootinc.com.au to see where I have come from as a runner and where I hope to go in the future.

This is what I found:

12 months ago I started writing as thisfish and I set myself some goals that I hoped to achieve:

·        To finish in the top 10% of each of the races I entered.

·        To hopefully place in the top 10 of a race.

·        To work towards bringing my 5k time down to break the 20 minute barrier.

·        To work towards bringing my 10k time down to break the 40 minute barrier and

·        Run a sub 1:30 – 90 minute ½ marathon.

So, how successful was I in meeting my goals?

In the races I entered this year, I was successful in achieving a top 10% finish in all of them except for three. In the 2013 Two Bays run I finished 180^th, a massive effort in my first real trail run. In April I entered the Geelong Half Marathon after a week of illness and finished in the top 50% and a month later I took 8 minutes off my 2011 Puffing Billy ‘The Great Train Race’ time and finished in the top 13%.

It looks like thisfish is flying...

Was I able to obtain a top 10 finish? Yes,in the Marysville 10km race in November I finished 5^th, my first taste of success. Throughout the Rapid Ascent Salomon series I went from strength to strength and managed two top 20 finishes, one that saw me place 9^th in my division and another that placed me 12^th. To then finish the series in 7^th place  overall was an amazing feeling, and I’m already thinking about how I can push for a top 5, if not a podium placing in next year’s series. I was a little behind the leaders who ran some incredible times, but with a little luck and the right determination I might just be able to take that next step.

Did I break the 20 minute barrier over 5kms? Yes, in training I have achieved that three times, but it’s only official on my phone (and mapmyrun account) and on the Garmin watch. Perhaps I might have to find a nice local 5km event and see what I can do on the right day.

Breaking the 40 minute 10km? No not yet but I can feel it happening soon.

One thing I will take away this year is learning to run faster through my initial experimentation with breathing techniques and timing, and then taking it to another level with my Pose coaching experience with Sally.

I can now say that I do know how to run fast. In my weekly training I can regularly hit 3:25-3:35 minute/km during my interval sessions. Yes, it takes considerable effort and focus on technique to get to that speed, but I can do it in a fairly relaxed and comfortable form with just a little in reserve, rather than the all-out exertion it required in the past. What I am now learning to do and training my body to do is to push these out to 1.1k, then 1.2 k to build my endurance with less recovery running or rest in between, with the ideal outcome stretching these out to a 5k streak. I also love my regular track work sessions.

Time to follow this advice!

My goals for 2014 are to again finish in the top 10% of each of my races, and I’m going to really push the desire to look for a few genuine top 10 finishes in the trail racing scene, hopefully finding a podium finish somewhere along the line. I’ve re-entered the Two Bays 28km run in January and will rerun the Salomon Series in 2014, as well as looking to enter the Rollercoaster run and a few of the Trails+ 10k events.

I've also put in my application for 'Team inov-8'

So, thanks for reading over the past year and I’m really looking forward to seeing what next year brings and hearing about how all of you guys are going as well. 

Would you mind sharing your goals with our running community? Comment here on the Thisfishcanrun Facebook thread. 

Cheers and happy goal meeting for 2013/14!

Lachie

Be like thisfish and get your gear from Wiggle! Yes, it supports this blog :)

Thisfishcanrun goes Facebook

Good evening cheery readers. I was looking back at the blog recently and realised that it is almost ThisFishes birthday! That's right, my first post was almost 12 months ago on 18/10/2012.

So much has happened since then. My running has improved phenomenally and hopefully my writing has as well. 

I've had some great adventures with my family and I'm feeling great.

I've enjoyed some brilliant training runs with the Dandy Trail Runners group, met some inspirational inov-8 athletes and really enjoyed following all my favourite bloggers from here in Australia and to those in the States and Canada. 

In racing land I've been able to meet my top 10% goal in nearly all my runs and even had success in placing in the top 10 for my division in the Salomon trail series.

So whats next? I've got some new personal running goals to set for the next 12 months and beyond. 

To sort of celebrate I've launched the Thisfishcanrun Facebook page. This will be where the little things happen: Training updates (yes some facts and figures and trail stories), running and training questions and 'running community discussion' starters and hopefully a little more. 

So, if you're out their in Facebook land, like Thisfishcanrun and join in on the fun. 

Cheers for now, much more to come! 

2013 Salomon Trail Series - Race 4 results

Well folks, the 4th of the Rapid Ascent Salomon Trail Series has been run and done. 

I was able to get the family to the 1st of the races in Kew, and it was brilliant to have them come and cheer me home at Anglesea on Sunday. 

I had entered the 'medium' race series with the intention of enjoying the trail racing circuit in a range of new locations and hopefully racing with some level of success. 

Earlier this year I set my racing target of finishing in the top 10% of each race. So far I have hit that goal and more , especially in the Salomon series where I have finished top 35 @ Kew, top 15 and top 10 divisional @ Studley Park and in the top 20 at Silvan. I had set a secondary goal of finishing in the overall top 50 for the entire series, so you could imagine my excitement when the September newsletter hit my inbox and I was sitting 4th in my male 20 -39 division! Woo hoooo! So I was equal 4th with 6th only 3 'placings' behind over the first three races. Things were looking pretty damn exciting! 

So it was with a little in-trepidation that I made my way down to the race expo at Anglesea. How would I go? What would the field be like today? Would the conditions suit me? 

As dad dropped me, off I saw inov-8 athlete and trail racing superstar Brendan Davies making his way across the car park towards race headquarters. Brendan had run in Saturdays Surf Coast Century 100km event, finishing an epic 3rd, in an amazing 8 hours 55 minutes. I was a little bold and caught up with Brendan to say G'day and congratulate him on his efforts in the SCC 100. For such a superstar, Brendan is an amazingly humble and welcoming guy (perhaps the inov-8 wragg and the trailrocs broke the ice). We eased into a great conversation about his run yesterday and what our plans were for today's race (yes, he was backing it up with the 14km race today). I was also lucky enough to meet inov-8s Shona Stephenson who battled out an incredible 55km before having to pull out. Shona was also such a welcoming person to talk to, and she was chomping at the bit to get out and run... I can't thank Shona and Brendan enough for their words of encouragement and the way they the two of them made me feel like I was one of the family. I had to be a groupie and ask for a happy snap!

Ultra elite atheltes - ThisFish with invo-8s Brendan Davies and Shona Stephenson

Well, time had come and I made my way down to the beach for the race start. I caught up with a few of the Dandy runners: Patricia, Travis, Bryan and Lucy (who had finished 2nd in the 100km and was also running again!!!). It was a little quieter down there without CammoMan.

The gun went and we took off down the beach for a 300ish out and back section on the sand before smashing our way through river mouth and up onto the path that lead us along the clifftop beside the caravan park. I settled into a moderate pace and was enjoying the atmosphere, but was soon hit by a bunch of doubts. I was thinking about my pace, was it fast enough, could I hold it, why was my calf talking to me so early and 'what am I doing here?' 

The course elevation and map

After a while we turned off the paved path and onto a gravel track that started the first climb. It wasn't steep but it was constant. I played cat and mouse for a while with a number of runners, mainly Emily who I had raced home in the 3rd race and the leading females. At this stage I was happy to let them pull ahead, but I was always just a corner behind them. The race then hit the trails and the fun factor was ramped up big time. 

If anything, I'm calling that this race was the best 'instinct' running. There were low and fallen trees, massive bush grasses and shrubs trackside puddles and ruts all over the trails. It was truly the time to run on instinct, as when you weren't running through a puddle or sidestepping and angling up the track to avoid the holes and scrub you were ducking a branch or having a near miss with a tree (and I'm all of 5"6!). It was why trail running is dangerous, but also such great fun. 

The trail continued to climb, and the twists took a little of the sting out of it. But damn the legs were starting to hurt. The game of chasey continued as I passed a few and had a few stronger runners pass me. The doubts were starting to disappear as I enjoyed constant challenges being thrown at us by the trails. 

About 7k in we reached the peak and went down this amazing descent through the bush on a steeply raked track that had all sorts of twists and turns. The terrain was quite varied, dirt, rock and a little sand and I don't think there was a stretch that was straight for more than 50m. You really had to be quick on your feet and just hit your mark. This is the section where I felt most at home and was able to make up some ground on the runners ahead. LOVED IT!

The trail flattened out before another climb and I was able to pace really well with those in front. We passed the Hydralite station and after a quick top up started on a short section of gravel road which was really soft under foot. This soon leveled out before it became another risky and fast downhill section. I call it risky as it was a little clayey and extremely rutted. You ran at your own risk - I had a massive smile on my dial. From here it turned into the last of the climbs as we headed back up to the cliff top track. I was able to pace well but could feel the enthusiasm starting to lag. I managed to run with a few other runners and had a bit of a motivational chat as we neared the top. From here it hit the Surf Coast trail path and leveled out a fraction before the most crazy section of the trail - rather large boulders pretending to be stairs with hairpin turns. It was a real high speed high risk section. I remember saying few choice words about this part of the trail and wishing it would end. I just wanted to get out safely

As it bottomed out we ran along some great little boardwalks and the gravel trail again, mingling with the short course runners. A few of the runners I had been running with pulled ahead and I steeled my nerves to try and hang on my placing. My watch said we were about 13km in and I thought it was closer to 15km to the line, so I plugged on, just wanting to see the beach again and that finish line. I dug a little deeper and as we entered the path along the caravan park I figured we were close to the end. 

Finally we turned onto the little ramp that hits the beach and it was game on. I could hear my family in the distance 'wheres daddy? he must be coming soon) and the adrenaline hit. It's amazing what a little voice saying 'there's daddy!' can do for you. From there it was all smiles as I made one last crossing of the river mouth and waved to the kids and my mum and pushed it hard to the big blue flags that lined the finishing chute. 

So the tide was out....

My emotions - relief and excitement. I was relived that I had finished, that I had battled a few demons and made it to the end. I was excited about what I had achieved and that my family were there to celebrate it with me. 

If you know me your waiting for the stats... Well as posted here they are:
43rd over the line, (top 10%!) and 29th in my division. 

When I looked at the quality of the field today I am stoked with my finish. Did I retain that 4th position in the overall standings? I think it was great to see while it was there but... I'm super stoked to finish up equal 7th! Woooohoooo!

The trail running bug has certainly bit me, I've got 12 months to enjoy the Dandenongs and fine tune my technique, build up my endurance and learn to run faster and harder. 

Rapid Ascent, can I sign up for 2014? 

www.barefootinc.com.au - get your Aussie inov-8 gear here - fish10 makes it cheaper!

Salomon Trail Series - Silvan Dam - 2013 Race Three results

Not the trail...

Another race, has come and done, with this post I’ll share the fun!

The week before was wild and windy, cold and wet.

Yet at Sundays start the weather was clear,

So the Fish lined up, his mind all set. 

The gun went off and so did the Fish,

He had a plan, to go out hard and run near the lead,

How long would it last? To the end was his wish.

Now this is where the plan went astray...  

So much for easing the runners in as they hit the first hill,

The Fish ran with the pack, he would ease right in, let others lead the way.

The climb was gradual, the track was tight.

Shadowing those running on in front,

Quick, nimble steps, dodging trees and ferns, a turn to the left and then the right.

The famous saying, what goes up must come down 

(Now he pushed, gave it a crack),

So at the crest an additional burst, accelerate beyond the rise!

The descent began, then another hill, don’t drop back.

At 5ks in the Fish felt good,

All runners kept on moving, past tracks and tanks,

The climb ahead, he understood

Would make or break a runners heart.

His mind not to be deterred by those running ahead,

When the going gets the tough he’d make his move

To run this hill was the plan from the start.

As the ascent went up and the track became more brutal,

The pace now slowed from a race to a crawl.

Some racers pushed on, some held back or kept things in check.

The Fish made his move and gave it his all.

To master this climb you needed light steps and good form,

So the Fish picked up his cadence and attacked to the top.

Taking care with his feet, slippery tracks after the storm.

It was brutal, it was tough.

How long could he push it, picking up a few places,

The mind saying stop it, the legs screaming enough!

As the peak was then reached the Fish was relived.

But from here, the course was yet to ease,

To succeed you push on, was what the Fish firmly believed.

Just when you thought the ascent was done

And a fast descent let the legs get loose,

The killer climb had now begun.

The track was steep and made of mud

Below his feet the slipping, oh what fun,

Grabbing at branches to keep going forward and avoid a thud!

Two more climbs were to lie ahead,

So not to walk a hill was the plan. 

But the degree of difficulty would make you draw breath with dread.

Movement here was slow and steady,

Each new step closer to those in front and the peak.

Breathing relaxed, pushing on and ready.

Finally almost 10ks had gone by,

The depth of the run had be conquered.

Two runners ahead, now the Fish would try.

To reel them in k by k

As the track went down, the speed went up,

That long downhill stretch, the fastest of the day.

The last of the bush was entered with pace,

Another sign here, another turn there.

A runner only just ahead, it was time to race

The single track was was fun, it was epic

Twists and turns, still dodging more trees and ferns

At long last we burst onto the road, finally giving hills the flick.

Medium and long distances combined,

They all hit the road for the short stretch home.

Some passed the Fish, just one more burst could he find?

A final right and a short short track,

Past the car park and to the line.

The Fish dug deep, for one final crack!

Powering on past the longer runners,

Where would he finish?

The elation, no other finish had been any funner!

14kms and some epic hills,

Amazing scenery and a crazy track!

The Fish was lucky to avoid some spills,

To finish 17^th and was a massive thrill.

This run was the most challenging of the Salomon three,

And almost more fun than last at Lower Plenty.

So now I sign off, to prepare for the last
Bring it on at Anglesea!

Get your inov-8s from www.barefootinc.com.au, remember fish10 makes them cheaper :)

Feeling goooooood

Good morning all, 

Nothing fancy to report today, other than I'm feeling good and pumped about the third of the Salomon Trail series runs on Sunday. 

It's 14km of undulating hills and with a couple of serious climbs. Best of all it's only 6km from my place. 

So this morning I took to the tready for a fast interval session:

800m x 2 @ 3:18km pace or 5:52 mile pace on 1% incline

600m x 2

400m x 2

200m x 2 at 1.5% and 3:00km pace to bring it home.

Each repeat was off 2 minutes full recovery. 

It felt good. I could have pushed it out to the full km but that wasn't the purpose of this session. 

I focused on my quick cadence and breathing and it all came together. 

Bring on Sunday!!!

Cheers, the Fish

My inov-8 f-lite 252 review - the perfect running shoe?

Hello again fans of trail running and inov-8 shoes. 

I think I've found the perfect running shoe - the inov-8 f-lite 252. Wiggle.co.uk (following the link will support this blog) put them out there on sale and I couldn't resist.

I've gone for the black and lime f-lite 252 - a perfect amalgamation of my black inov-8 Road lite 155s and my lime green inov-8 trailroc 235s! There's even a hint of the red from the blue bare x-lite 150s and the Road X 233s. 

Thought I'd give the shoes a wash while I waited for the f-lites...

Like magic - the f-lite 252 appears to have taken the best of the former three!

I say I think they're perfect as they are a 3mm drop trail bred shoe that looks to be easily transferable to the road, as well as in the gym. The stack height is about 14mm.

They are also built on inov-8s natural last - meaning that they are wider in the fore and mid foot sections than the classic f-lite range. 

Having worn them for a few runs and couple of weekends, I can so far say that I love them. 

When I read a review I want to know how a shoe fits. Will it be true to size if I'm ordering off the net? Firstly the color is awesome and for walking around in they fit beautifully. The laces are the flat type and tie easily - I always double knot and have never had a pair come untied. For the first time ever I have noticed the 'heel' in them. I never noticed it before in my x-lite 155s but when wearing these casually I have an awareness of the 3mm heel drop.

I actually sized up with the inov-8 size chart and ended up with a 1/2 size smaller than my other inov-8s. I admit that I really like the feeling of having a shoe wrapped around my foot again. Saying that, there is plenty of wriggle room for my toes and forefoot. So, using the inov-8 size chart, for me the fit was perfect.

I now realise my other pairs are perhaps a 1/2 size too big. 

For something different, I've posted this review in three sections, as the inov-8 website touts this shoe as a cross-fit/gym shoe that is also developed for someone with an established natural running style. - 

1) The f-lite 252 as a trail and off trail shoe.

So, I was amped to be able to get out in the 'nongs' and do my first night run. I had the head torch charged, the rain jacket on the ready and the f-lite 252s all laced up. 

I ran one of my favourite loops, roughly 12-13kms on some rough 4WD tracks, walking trails and through the bush on single tracks. The elevation levels varied from flat and fast or rose to 7-15% inclines and descents over varying sections. To add to the excitement it had rained the previous couple of days and was raining during my run. Score! This was going to be a make or break for the 252s.

So this was almost a literal 'blind test' for the f-lites, as I had good but limited vision of what lay beneath me. 

On the 4WD tracks I really enjoyed running with these shoes. I was able to run at a good 5:00 min kilometer pace and not have to be too concerned about my grip. I got great feedback on the trail but enjoyed the added protection of the Dynamic Fascia band that is embedded in the sole. I've never been too worried about how much I feel rocks and stones through the trailroc 235s, but these made running a pleasure. I could tell the surface was rocky and uneven but there was minimal to no discomfort. 


When I had to tackle the hills and climb the shoes gripped really well. I've spoken of running with a quick tempo before and again, this really proved to be the key to running with these shoes. Running over a mix of stone and clay based surfaces, I never felt like I was going to slip. The few times I got sloppy, the f-lite 252s grip was strong and steadying. In the single trail sections I could plant my feet where I needed to and use the track to my advantage. Need to place your foot on a 45 degree slope to avoid a fallen tree, no problem. Need to leap onto a fallen log to push off, grip is ample and secure.  

At one stage I hit a sharp descent down Camilia Track and got caught out by the change to a clay surface and started to slide down the hill. Once I was able to reassign my weight and regain control it was just a matter of shortening my stride and using more of the Pose 'lift' and place technique. Once I did this I felt in full control and was able to rely on the grip of the f-lite sole to halt any further slides, or was able to safely ride out the slide. At the end of the descent they were almost mud free on the soles - no extra weight! 

In summation, everything I encountered out on the wet trails was handled with ease. Drainage in the 252s is also excellent. At the runs end my socks were damp but not wet. After about a 1/2 hour in the sun the next morning the shoes were again dry. 

The inov-8 f-lite 252s were so jealous of all the shoes getting a run at the third Salomon trail race! At race four these bad boys will be getting the run. 

2) The f-lite 252 as a road shoe for my weekly tempo and easy sessions around the streets and:

After a few good 45 - 60 minute runs I can report back that I really like the fit. 

The f-lite 252s feel quite firm underfoot and you do become more aware of your foot strike, but with a developed natural running style they're not uncomfortable. You just get a sound awareness of the pavement or road that you are running on and good feedback of your form.  A big positive is that they really grip into corners and you feel like you are turning on rails. So on concrete and asphalt they have great levels of grip. They also rewarded a higher cadence and true mid foot strike. 

As each run run progressed I could feel them molding to my feet, especially under my right foot. The Dynamic Fascia band also works really well in this shoe. I could feel it rebounding with each step, almost pushing me to run faster. I was worried about the smaller than previous sizing I had chosen and how it would go in a longer run, but at the runs end my feet feel really good. 

3) The f-lite 252 as a gym shoe. 

I'm not into crossfit or any really dedicated program. I enjoy my spin session, leg workouts and I also do a light weights routine. 

For me a gym shoe needs to be comfortable on the bike, provide great stability for my core routines and have the right stability grip when I'm doing the leg workouts. 

So, the f-lite 252 are great on the bike. They lock into place nicely in the cage and the dynamic fascia band gives you a little bit of flex and lift when you 
push down through your calves. Previously my New Balance 890 V2 were a little stiff and using my Road X-lite 155s lacked structure in the sole and caused a little discomfort on the pedals. 


The wide surface area of the natural last provides great stability when I'm doing my squats and core exercises. Previously I did them barefoot, but the f-lite sole helps grip into the carpet and stops me sliding around and losing form. 

The Meta-flex in the fore foot does give great flexibility to the shoe and allows you to do lifts and raises easily. It also works in your favor when your stretching out the legs. 

Finally, I couldn't resist a rope climb to test out the new rope-tec in the mid foot section. I don't do it a lot but I could really lock the feet in place and 'hang out' for the photo shoot. 


Big thanks to Leigh from Refine Training in Kew for the pics. 

So, do I recommend the inov-8 f-lite 252? 

ABSOLUTELY! 

In fact, I ordered the blue and red pair to keep for the roads, and I'll dedicate the black and lime pair for the trails and tracks.

If you like the sound of them, I'm part of the affiliate program with wiggle, so I recommend looking there as your first stop.

Cheers, Lachie

www.barefootinc.com.au - Australias leading inov-8 store

Pose running - Does Pose running work or is it great coaching?

Ok, so you’re probably thinking that this fish is a bit of a poser. We’ll, your right :)

About a month ago I had a one on one training session with Sally Lynch from http://www.letsrun.com.au

As you know I’ve been searching for those little 5 and 10% changes that can improve my form and performance and training so that I can keep running injury free.

I’ve tried Heart Rate training (Hit the link to check it outif you want), I’ve been enjoying weekly sessions on the Watt Bike (see what that entails!) and I’ve focused on my breathing and balance in an effort to get faster and stronger (My finding fast post).

The next logical step was to have someone professionally assess my form and see where I can make little tweaks for those extra few seconds per kilometre and additional injury free training. I had heard of Sally through barefootinc.com.au and met her in Melbourne for an hour session. What would that entail? Would it be any good? Could I apply it out there in training and the real world? I was about to find out that running is not running, it’s SCIENCE!

The fish running as he thinks he should!

The session started with Sally videoing my ‘natural’ running style and slowing it down to analyse my landing and push off, drag and how I moved my arms. While it wasn’t bad, it wasn’t pretty either. The pic shows that I am ‘dragging’ my back leg, running too upright and have my arms returning too far behind my body. When you drag that back foot you use up a large amount of energy when it plays catch up with the body. I also had a leg turn over speed that was far too slow.

Here is Sally’s summary of good running form and what I was aiming for:

Summary of Running Form:

1. Body Position- upright, slight lean from ground. Head and face relaxed.
2. Feet- As soon as knee comes through, put the foot down underneath you. Land mid or forefoot underneath knee, close to centre of the body.
3. Arm stroke- controls rhythm, forward and backwards from the shoulder without side to side rotation
4. Hip extension- extend the hip and then leave it alone.
5. Rhythm- Control rhythm and speed through arm stroke and hip extension.

After finding this out we started on the drills.

Drill 1 was to listen to a metronome set to 180BPM, the minimum speed for good cadence. I learnt how to jog on the spot to this speed. Try it, it’s quick! I also had to focus on short uplifts, barely taking my feet off the ground.

Drill 2 was working on my lift. In Pose running, you want your trailing leg to be near vertical, no feet hanging out the back like me. To do this I had to jog on the spot and pull up through the hammies to pull the lead leg up, and place it on the ground in front of me. This entails a quick uplift, like a snap up. The strength comes from your hammies and calves. Think of driving your knee straight up, not the traditional forwards motion. You also want to land midfoot and have your heel just kiss the ground as you move to lift again.

Got it so far? Quick cadence and lifting to the front of your body.

Drill 3 was learning how to lean. The Pose lean (The ‘pose’) is what gives you your effortless speed. Try jogging on the spot again, then fall forward to the ground. What happens? You can do nothing but move forward and start to run. Why, your body wants to stop you falling down and hitting the ground. That quick cadence of your legs and near vertical lift stops you falling and actually propels you forwards. I won’t explain why or how, www.posetech.com does it much more efficiently than me.

We put this into practice by jogging forward then leaning forwards. As you felt the lean you moved more quickly. Pull up vertical and you slow down again. Sally also had a great variation on the old Aerobics grapevine that puts you in the lean position.

From here we moved into some great skipping drills, designed to make you

The fish running with the Pose style

light on your feet with that quick cadence and also to teach you to lift up and place the feet down without a long drag. So, here’s the next pic of this poser:

At the end of the session I had developed a more active lean, better lift and pull and less drag of the back foot. Those of you with a good eye and pose experience will see that there is a lot of work to go, but I left feeling confident and ready to give it all a try.

So, what does it all look like? Sally has very kindly let me share the videos she took, before her hard work and at the end of the session. Click on the link to see what I was like and how I had improved. 

Click here to view The Fish Running courtesy letsrun.com.au

Now, what does this all mean in the real world? Has it made an impact on my running? Without giving too much away, I came 34^th in the first of the Salomon Series races, roughly 1 minute per km behind the top 2/3 runners.

In the second Salomon race and after two weeks of self ‘pose’ training through Sally’s drills and dedicated practice I finished 13^th, only 20 seconds per km behind the winners. You might say it was the course and the field, but finding 30 seconds + per km is no mean feat. Perhaps the tight tracks and constant, rolling hills meant that the lead runners couldn't open the taps and pull their usual speed. Maybe this technical running suited me. Just maybe I have actually improved…

I ‘ve also gone out and taken 1:45 off my best 5km time on my time trial course, breaking the magic sub 20 minute mark.

Is it the Pose running that I have been working on? I don’t know yet, but I owe an enormous thanks to Sally of www.letsrun.com.au 

Perhaps its how I have been able to tap into certain elements of Pose: I run with a higher cadence, lean into the hills and try to work with gravity on the flats. I needed to know about my leg motion and have started to try and drive forward and up more to eliminate as much drag as possible. 

As I sign off my questions are:

Have you tried pose running and did it work for you?

What has been the most influential change you’ve made to your technique and why?

As always, I’d love to hear from you.

Cheers, Lachie

2013 Salomon Trail Series results: Race 2

Dear readers, sorry that its been a while between drinks. Since my last post on the Salomon Trail Series race I've been training hard. 

I've also undergone some professional coaching with Sally Lynch from Barefootinc.com.au who is a certified POSE trainer .... 

Why the delay? I've been eagerly awaiting this race to put all the theory and training into practice before I tell you how it has worked out for me. 

Back to the 2nd race of the 2013 Salomon Trail series: 12km at Lower Plenty Gorge. 

It was a blustery and cold morning. I had the trailrocs (A link to my review if you're new) all laced up and was ready to roll. I picked up Steve and we made our way to the gorge. We arrived with plenty of time to park and check out all the tents and to have a chat to the many Dandenong Trail Runners that were entered in the three events: 

The 6km short course, 12km medium course and the 17km long. 

Todays events promised it all: Grueling hill climbs, water crossing points and fast, steep technical descents. I was amped. 

The course outline is below: 

Thankfully Steve was running the short course today, and he would go out to smash it and finish top 5! 

With about 20min before the scheduled start I went through my warm ups, practising my Pose lifts and drops and working on my lean. 

I found a few of the Dandy runners at the start, Cameron and Nick and wished them luck. Nick and I weaved our way to the head of the line and then we were off! 

The first 1km was quick. We headed off along the gravel road and before quickly heading off the beaten path through fields, along fence lines before heading bush.

The tracks were winding under and between trees and you had to keep your wits. We were running a tick over 4 minute to the km pace. I focused on my 180 bmp leg speed and tried to find the Pose lean as I settled within the field, watching Nick creep ahead alongside a younger girl in a bright yellow top and and few guys our age while I sat just behind a young kid and possibly his sister. 

After some ups and downs we weaved our way down to the first river crossing. It was brilliant!

I eased my way across, the provided ropes more a hindrance than help, and also made sure the young lad got across safely.  We walked up the opposing bank and I played it safe by walking up the rocks and track until it levelled out again. At first I was surprised at how heavy the trailrocs had become but they soon drained and the only squelching was the last of the water being forced out of my socks.

The next km or so was a beautiful run through low scrub and bushy trees before hitting that long hill. I enjoyed this challenge and it was rewarding to watch so many people start the long walk as I picked up the cadence and leaned into the hill. 

At the top and the 6km mark I grabbed a drink of Hydralite at the rest station and planned my next attack. Nick was pulling away a little so I picked up my feet and took off again. This was the most level 500m of the run and I eased into the Pose lean and I seemed to just take off. I quickly picked off another of the runners I had been pacing and started to reel in Nick and the girl in the yellow t-shirt and a few runners that were pacing with them. 

Here the trail got tight and technical. It wound its ways through the trees and it became instinct running - my high cadence Pose style was incredibly effective as I just lifted and placed my feet among the roots, rocks, cracks and holes. The pace we were at left no time to think. You just did it. 

As we tackled a few more short climbs then descents the trail began to take its toll. I was almost breathing down Nicks neck when he slipped and fell. I offered him help but was told to push on, so I did. Within the next km I had caught the girl in yellow and a few others. Her running partner was amazing, offering words of encouragement and wisdom all the way. I was feeling strong but willing the end to be near. 

We started our final descent into valley on this insanely steep track of exposed rock bed. This was a great leveller as your speed was restricted to your braveness and agility. I certainly had the agility and was able to reel in another couple of runners. I was however more than a little scared about what could happen if you lost your footing. 

We hit the 2nd water crossing and I flew into it and passed a few of the longer runners who were gingerly picking their way across. 

I looked at the bank where everyone was heading up the single track that was worn into the embankment. I toyed with the idea of skirting straight up the 1/2 meter climb beside them but relished the 30 odd seconds that this near vertical climb claimed as I became a sheep and we single filed it along the track. Next time I would take no prisoners. 

I was at about the 10 km mark and nearing the end. Straight after the river was the start of another long climb. There were some quite steep sections and then more crazy instinct running along a single track by the river. I was hot on the heels of another runner that I had played cat and mouse with over the last km and the leading girl (I found out later) was hot on my heels. There was no time to think, just do! 

We rounded the last corner for one last steep climb through the grass and as we reached the top I turned left and took off. I sensed something was not right and turned back to see that I should have gone right. NOOOOOO!!!!! 

I turned and tried to chase down those last two runners up the hill but I was spent. Finally the track levelled and I turned towards the finish shoot. 

The final surge and I crossed the line in 1:02:26. I was stoked. I was confident I had hit my top 20 goal. But had I? 

I found Steve who was confident that he had finished about 5th. After a quick change I grabbed the phone to look up the results. Thisfish had finished...

13th. Wooo hoooo! Top 20 achieved. 9th placing in my division, a kind of top 10! 

I was stoked. Nick also finished strongly and came over in 15th. 

Once again full Kudos to Rapid Ascent for organising such a great run. It was tough, it was brutal but oh so rewarding. I loved it. 

If you ran this year or last, I'd love to hear your experiences, please leave a comment below.

Cheers, The fish

Grab your trail gear @ www.barefootinc.com.au -  fish10 will help take 10% off your purchase!

2013 Salomon Trail Series results - Race 1

On a crisp 4 degree morning this fish and the family bundled into the station wagon and we all headed down to Studley Park in Kew for the 1st of the 2013 Salomon Trail series races - the 10.8km medium course.

We arrived in plenty of time for the start and I was able to collect my 2013 Salomon trail series shirt, drink bottle and free mag as part of the series entry package. We met B and Steve - the in-law that had been playing on my mind all week. How would this all pan out?



With the inov-8 Trailroc 235s laced up and the inov-8 tee on, number 163 eagerly toed the line. I'd seen a couple of other Dandy runners but as the family had been there part of the warm up routine was entertaining the kids. It was a nice distraction.

As Steve waited for the Suunto watch to find the satellites Camoman did his best to entertain the crowd. 3,2,1 the countdown finished and we were off.

Steve and I had found our starting point at the front of the field and rand together for the first 2-3km. Steve was running well and I had settled into a comfortable 3-2 breathing routine and was enjoying the run.

The first section of the race was around the park and then along the road for a while before turning alongside the golf course. We were both running well and Steve started to pull ahead of me. I was passing a few runners and a couple passed me. I was happy with this as I know that generally once I find my place I run fairly true.

At the end of the golf course we turned off for the trails. We rushed down the first slope and under the bridge before hitting a well paved running track. Not a true trail in terms of what the Dandenong Ranges had challenged me with but very serene and calming. The field was pacing well and there was minimal place shuffling going in.

I was really enjoying just running under the gums and alongside the river. After a short section we turned up a short series of steps to cross a bridge and head onto the other side of the river. The track here was equally as nice, a few rougher sections and you had to watch your footwork but nothing to untoward.

At this point we were mingling with the slower 5km and long course runners so there was a lot of 'passing right' and 'coming through' being called out. Everyone was great about it.

At some stage the track became single file and a lot more technical. It was a real blast. I had a couple of guys breathing down my neck but they were happy to pace with me. It was a lot harder passing along here but everyone running ran well and everyone except the numbats with earphones and music were really obliging with moving out o the way.

This was essential as two steps of the track and it was a 3-5 meter tumble down the banks of the river was an early morning swim...

The track carried us along the river before turning away from it a little. Eventually we hit the 'stairs' which took us back down to the river again. I skirted down the very narrow track on the side rather than going down them. I don't know if this saved time but it felt easier.

Back on the trail and the pace was lifting with the slight descent and again a lot of skill and care was needed on the single track - keeping your pace and footing and trying to navigate the slower runners and the Sunday morning runners as well.

Eventually we hit the second lot of stairs - up them. This threw me a little and I shot past a couple of people. I hesitated briefly for a one step walk but then got running again. We finally hit the top and turned onto the road - The Avenue. This was a minefield.

There were slower course runners to navigate and more Sunday runners to navigate, both going with the flow and against it. I found out the hard way just how many were going against it.

Hoping we were nearing the last few kms I put in a harder effort and started to pull away from the guys behind me and pick a few places (well, it was possible, they may have been long or short course runners...). As we neared the end of this section I pulled out on the left to pass someone as he was running close to the fence and  BANG!! I ran smack right into a Sunday runner. Somehow we both managed to avoid smashing into the parked cars and kept our feet. I looked back and he was on his way and so was I.

We turned back onto the trail for the final stretch home. This section was again mostly single track and was very tight. It had a few good turns and smaller trees that lined the track quite closely so you had to keep your wits and watch your step. People were starting to tire here so there were lots of moments of daring and care needed as I tried to keep up the pace. After one last turn and course photographer who gave us the '100m to go!' spiel I heard the buzz of the timing mats and the crowd so I pushed it hard for the final stretch home. I saw and heard the cheers from the family and the look of surprise as I raced past them. 10m, 5m and the race was done. I had crossed the line in... ???? I forgot to look and had started the watch late!

B and Steve were at the finish line and B was surprised to see me finish so close to Steve. She was in fact amazed at both of our results. Steve had finished in 47 something and she thought I was about 2 minutes behind. It looked like we had achieved the 44-50 minutes that I was hoping for.

I checked in with the family for sweaty kisses and cuddles and tracked down some of the other Dandy Runners who had also been very successful. All of us agreed that running the hills and learning to control your speed and footing on trails was a massive strength.

So how did I finish and what were my 2013 Salomon Trail series race 1 results... Overall time was 48:14, tick. Across the line I came 34th, big tick! I was hoping to run 44-50 minutes. I was hoping to run top 10% and top 50. To finish 34th out of 486 odd runners gave me a massive buzz. And the brother in-law. I should have stuck with him. He finished an incredible 18th. Well done Bro.

The day had been brilliant. Big thumbs up to the 2013 Salomon Trail Series course organisers. The trails were indeed very easily followed thanks to the coloured tags and surveyors tape. The displays were informative and the buzz of the crowd was very cool .

One whinge - Folks, DO NOT WEAR HEADPHONES AT A TRAIL RACE!!!! On tight trails you really need your wits and senses. Enjoy the sights and sounds of the trail and be at one with your running.

Cheers for now, but stay tuned for the photos I hope to put up :) 

Lachie

To keep traction on the trails get your inov-8 trailrocs from Barefootinc.com.au. Fish fans can use fish 10 for 10% discount