2014 Salomon Trail Series - Race 2 Lower Plenty - Ambitions

     This race write up is a little more personal, a reflection on what I’ve been able to achieve.

     If you’ve found me on twitter or Instagram (My links are at the end of this post) you’ll know that I went into this race with some ambitions. 

     After my strong placing at Race 1 at Studley Park, and having loved this course last year I readjusted my race goal to what I hoped and dreamed was something achievable. This picture might let you in on what I was set out to achieve at Race 2 of the Salomon Trail series:

     I had followed a similar training schedule to last month, tweaking it to spend more time in the Dandenong’s with my friends in the Dandenong Trail Runners. I also felt I had lost a little stamina by sacrificing my long runs for more intense sessions on the trails. By spending the last two Sundays in the hills I regained that belief that I could pull away on the hills and run strong from go to woah.

     So, how did it pan out for me?

Race 2 was a tough race. I knew the initial part of the run would be flat to slightly downhill before the little rise up into the open plain. I set out with the field leaders, running the first kilometre at a quick but maintainable pace. It was a little difficult to get my rhythm over the terrain but I felt comfortable with my breathing and place in the field, roughly 6^th or 7^th. As we hit the plain I was inspired by Adam, who joked that this time he wasn’t going to spend the race looking at my back. He pushed on ahead and I made the move to go with him. As we turned towards the bush track I was able to pick past him and another and was sitting in 6^th.

     Although I really enjoyed running through the trees and scrub, I was at that point where my breathing was getting laboured and I could feel my quads feeling a little heavy. I was starting to have just a little bit of doubt creep in, and regret for hitting the treadmill so hard on Thursday.

     As we reached the end of this section and hit the rise before the descent down the grassy hill I was ready for that relief, and also rather happy that I’d chosen to wear my inov-8 X-Talons. The grip they gave me in the grass and muck was brilliant, as it was here that the first of the slips and slides started to occur.

     When we turned up the hill and into the next section of track I felt this was make or break time and began to push the pace from the comfortable to the unpleasant. My breathing was laboured and I had to drop to a 2-1 breathing pattern to keep on top of things.

We cleared this section and started our last downhill section into the small valley. Here I was able to find the balance between using gravity to help push the pace and ease my breathing and heart rate a little and managed to make a jump on the runner in front of me. I now had a feeling I was in 4^th or 5^th and I wasn’t going to give it up.

     Again as we entered a new section of single trail that ran alongside the hill, I was glad to have the additional grip of my Talons, as I could hear those behind me battling with the twists and turns. Me, I was able to bite into the ground and push off with confidence. The meandering trail again made a turn upwards and I was starting to feel the pinch. What kept me going was hearing and seeing the frustration or slight fear (sorry if you’re reading this – but it got me going!) of my fellow runner as we started to climb again.

     My return to the long hill runs in the Dandenongs had given me the confidence to know that even though I may have slowed fractionally, I was going to smash the last of these hills. It was the moment of self-belief that I needed and I know that I was able to put some distance between us.

     Just as the demons of doubt were starting to gnaw away again, we merged with the long course runners and I was able to shake them off and kick on.

     The last 2ks or so were tough. The course was undulating with rises and drops and twists and cutbacks that needed sure footing and confidence. I was really feeling it at this point; heavy legs and laboured breathing ad a little bit of hope were going to get me over the line. As we ran along the riverside I remembered that little rise from last year and I was ready for it, no turning left for this little fish. I scrabbled up the last of the trail, up and over the ridge and steadied myself for the final surge. This last few hundred meters seemed to go forever, and I was nearing my limit. In previous runs this is where I’ve been at my strongest. This time I was spent, having finally pushed myself into that next zone.

     I heard the kids on the cow bells and then I saw the Suunto mat and told myself that this was it. As I hit the mat, I was hit from behind (not literally thank goodness) as another short course runner came from nowhere. We hit the sprint and I told him and myself it wasn’t going to happen. Not this time.

     Well, it did. In the final sprint I was pipped at the post. Hundredths of a second split us. I was totalled, physically spent having finally pushed myself into that zone of self-belief, that zone where you dare to dream a little and hold nothing back.

My kids came running over and just about cleaned me up. I was breathing so hard you could have knocked me over with a feather, so two little kids were almost more than I could take.

So this race was about dreams, hopes and aspirations. After my hard work at Race 1 I finally had the confidence to really believe that I could hit my goals. I finally had that taste of success that is needed to push you out of your comfort zone and into the unknown. Yes, it hurts and pushes your limits but it’s an amazing feeling when you finally nail it.

     So what was my aim? Certainly top 10, and that podium is tantalisingly close. To finish 5^th over the line and 4^th in my division is what I dared to dream. To have 3^rd snatched away in the last moments is devastating, but it won’t happen again.

     If your reading this and keen to see what the hills of Olinda have in store for you, please follow along on my Facebook feed. I’m hoping to hit up the hills of Mt Dandenong over the next few Sundays for some fun 10-15k runs.

Cheers again, This Fish

     

You can find me on Twitter and Instagram as ThisFishCanRun

The inov-8 X-Talon 190 - 2014 update

     The inov-8 X-Talon 190 is an award winning shoe, and this update has only improved it. There are plenty of reviews out there, so why keep reading?

My take is hopefully a more practical one, putting the shoe through its ‘paces’ in the real world.

     So, let’s get to it. The inov-8 X-Talon 190 is designed to be light and fast, and at less than 190g for my size 7 it achieves that brief. Please read what Mr inov-8 says about the technical side on his site if you need more familiarization with the shoe.

     Pulling it out of the box, I was blown away by the colour. It is not a shy shoe. The hi-vis orange is intense. Do I like it? Yes, Yes I do. In the wild, orange means danger, to any trail racing competitors this orange should spark a warning of what’s coming. 

The inov-8 X-Talon 190 - 2014 update

     Size wise, they only go down to a 7, so I had to take it. My 6.5 UK is just not available – my one whinge! I was aware that they are the narrow last, so I would have opted for that extra half size for my slightly wider feet. If you’ve been following my Facebook thread, you’ll see how I blew apart the inov-8 trailroc 235s. One of the updates on the X-Talon was an increase to the plastic protection along both sides of the shoe. It runs a lot longer than in the previous generation and I am confident that it will hold my feet and prevent premature tearing of the mesh.

     An old school sizing trick is to take out the inner bed of a shoe and measure up, so here’s how it compares to my inov-8 f-lite 252s. You can see how the green f-lites are significantly shorter by both size (6.5UK) and length (the natural last) compared to the grey X-Talon on the inov-8 performance last. It is a long and narrow shoe compared to my other inov-8s. The inov-8 mesh is very breathable and has a lot of give, so the X-Talon 190 hugs your foot like a second skin. 

The natural 252 last is wider

The X-Talon 190 last is long and narrow

     They don’t feel tight or restricting. The f-lites on inov-8s natural last are more relaxed and allow my feet to spread more easily.

2mm lugs on the f-lite 252s

     So, how do they perform? I could write about the incredible grip and traction that they give and how I can run like the wind with them on and it would be true. All that you have read stacks up. What I wanted to know was what the sole like was? How big would those cleats be? 

     Again my f-lite 252s are the yard stick. As you can see, the f-lite grip is 1-2mm deep. This gives you more than enough traction on most trails, except when you get to the wet clay/mud/slippery rock. When the going gets rough and muddy, I call for the updated X-Talon 190. The 10mm lugs provide enormous potential for traction. With good running form, they really do tear into the mud and allow you to go almost anywhere.

10mm (1cm) lugs on the X-Talon 190

     So what does anywhere mean? I have worn these at the clay based Silvan Reservoir (a short film clip of my running the trails) and on the many varied surfaces in the Dandenong Ranges, both less than 20 minutes from my doorstep. My last run was a 21km training run with the Dandenong Trail Runners and it’s from this run that my review was formed. The following pictures show the surfaces we covered and how I rate the updated X-Talon 190s effectiveness.

X-Talon 190 heaven - choose your own destiny

Tread with caution - you'll soon learn your
running form on firm ground - not a happy place for talons

Muddy Clay = Happy talons
& animal like traction on climbs

Loose rock + X-Talon 190 = superb grip
& confidence on descents

     At the end of the run my feet came up well. The talons drain very well so there was no wet and soggy feet to contend with. I’d managed to avoid the real rocky stuff and the bitumen as much as I could, so in terms of padding and protection I was still walking comfortably. This carried over to the next day.

     So, to conclude the inov-8 X-Talon 190 is an excellent shoe. With good running form the precision fit and light weight does let you fly through the trails like a bird of prey, hunting down slower competitors. On softer, wetter, muddy tails the big lugs have serious bite and let you climb anything that’s in your way. You can also storm down the other side, knowing that the Talons will grip and release the surface with every stride. As my peers have written, I must caution on choosing your trails wisely when running with the X-Talon 190. They are quite unforgiving on firm trails and roads. 

     With this in mind, enjoy your new x-talon 190s. Just don’t go catching any fish!

Cheers once more, Lachie

2014 Salomon Trail Series - Race 1 Studley Park

Standing at the start, race 1 of the #SalomonTrailSeries. I was toeing the line, my heart was pumping. The morning chill kept us in check, the perfect testing ground for my STRYDA compression

The hooter went and we took off. I settled into a quick rhythmic stride and worked my way into the lead pack. What was my pace? Earlier in the week I had made the choice to run ‘nude’ no gps, no foot pod and no heart rate monitor. Pure running, feeling my way with each step.

#bitumenisboring - but you gotta get to the trail!

RUnning quickly, we found our stride and shook off the last of the #bitumenisboring before hitting the gravel path. We were soon to find out that sometimes you have to just trust your own course knowledge...

Don’t always follow the marshals lead, as a dud steer lost the leaders precious seconds they were directed straight on as we took the first left around the ovals. ‘Run fair!’ was the cry, and those that trusted our own navigation slowed the pace and let the pre ‘glitch’ order return. From here though, it was game on.

Legs feeling great, I pushed the pace and played a little game of cat and mouse as we ran past the river along the first of the trails.

wE returned to the road before a quick right hander lead us along a double trail/ well-worn track back upto the swing bridge. At this stage I was feeling great and pushed the pace a little.

Yikes! The sway of the bridge and dodging the foot traffic added to the thrill and sent the heart rate racing. One sharp left and we were onto the real trails – these were the twists and turns that I had signed up for.

Passing one or two more runners, I was feeling the pinch and slowed just enough to keep on the tail of those in front. The pace was slowly building as the finish line drew closer.

As we neared the final switchback, the lead runner seemed to be only a few hundred meters ahead. I had to ask myself, ‘would I be able to reel them in?’ I pushed on, daring to dream a little dream.

A Right onto another variation of the trail and under bridge, you could hear the #SuuntoSprint timers buzzing away. I flicked the switch and made my

move, one final burst.

My cheeky #SalomonSelfie

Kicking into sprint mode I passed two more and powered home, almost coming unstuck on some slippery grass. With the final surge I crossed the line in a 5k PB of 19:04 and in 11^th position. I’d later find out I had the 10^th quickest #SuuntoSprint for the day and come 5th in my age category.

So, time to hit the hills and fine tune things before race two at Lower Plenty. If you're keen to come for a run in the Dandenongs, look me up on Facebook and say hello.

Till next time, The Fish

http://www.stryda.com.au/

My 2014 Salomon Trail Series - Training to run faster

Perfect for learning to run fast!

While I enjoyed the challenge of the Great Ocean Road Marathon and the Salomon ‘medium’ Series last year, I have shifted my focus to the ‘short’ series in this year’s Rapid Ascent 2014 Salomon trail series.

This means a shift in training focus, and I’m really excited by it. In the last few months I’ve been running more and more at the Silvan Reservoir, 10 minutes from home.

Why? It is a trail runner’s playground. Aside from the dozens of fire access and widened walking trails, there are mountain bike and single trail tracks everywhere. Some are 200 – 300m short cuts, others are 2-4k stretchesthat run parallel to the main trails or wind back and forth, doubling back on themselvesas the wind up (or down) the hills.

So, while I’ve enjoyed running these tracks at a leisurely pace, it’s time to get serious on the shorts. What these trails provide is perfect for learning to run faster, to build speed and power. To run more quickly for the 5-7km races at the Salomon Trail Series.

There are 4 or 5 ‘hill’ climbs I plan to include in my new high speed, threshold interval training. Two are just brutal, roughly 20-30% inclines for about 500/600m. These will be my threshold, wind sprint runs that will build stamina and leg strength. The Threshold runs will be just hitting them at a hard pace and running until my lungs or legs give up. The Wind sprints are still a hard run, but more sustainable as the plan is to get to the top. What about the other hills you ask? These are two of my favourite tracks.

Threshold runs up this!

Both are about 800m - 1000m long and they are a steady, gradual climb that double back, have sharp twists and turns, logs to leap and shrubs to duck and weave through. These tracks will be my threshold runs as well, how fast can I get to the top. Likewise, these are where I’m going to run hard and fast downhill. I’ll be learning to run at speed, through the twists and turns and controlling my descent. Last year this is where I held close to the lead pack. This year it will be where I will challenge them. Rapid Ascent have already given us a heads up about the 2014 Salomon Trail Series on our Facebook Page – make sure you include hills in your training.

I’ve also discovered about ½ a dozen trails that wind around the base of the hills. These have incredible twists and turns, undulating ups and downs and surprises around each corner. One is an amazing loop, about 800m long that just twists and turns and heads you back on yourself every 70 – 100m. One word, FUN! (Go on, follow this link, my vid will show you what it's all about!) So, these trails will be the basis of my ‘on the flat’ intervals. Again, I’ll try to run them from point to point as fast as I can. I’ll be learning to run faster through using a quick cadence and fast feet transitions.

I’m hoping to improve my stamina at speed and power through the hills to improve my overall pace. Running on the trails adds the extra element of core body control and the lightning fast reflexes required on technical trails. I want to bring my ‘road’ 5k time down to sub 19, with a dare to dream time of sub 19 over 5 k on the trails at some stage in the series (ok, so as long as it’s not a hill climb course).

I’ll compliment this with an 8-11k easy run on Tuesdays, and 200-500 interval sessions either on the Treadyvals or at the track, weather permitting as we head into winter.

Be sure to check in here and follow the weekly updates on Facebook. I’m starting from a 19:10 for the 5K basis, let’s see where I can hit by the middle of September. As always, I’d love to hear if you’ve changed things up for a new season, or have you a tip you can share with the community?

Cheers, Lachie

2014 Great Ocean Road Marathon

You know you want to...

One of the most scenic drives in the world is Victoria’s’ Great Ocean Road. Stretching over 240 kilometres from Torquay to Allansford, it takes in some stunning coastline. There are serene beaches, breathtaking cliff top views and dozens of little coastal towns and holiday destinations.

Once a year this majestic road is closed off to traffic and opened up for our enjoyment through the Great Ocean Road Marathon. Other events on offer are the Half Marathon, a 14k and 6k event and the kid’s dash. This year I was running the 23km Half Marathon from Kennett River to the event finish line in Apollo Bay. Yes, 23km.

We had booked to stay in Lorne for the Saturday night and our cabin at the caravan park was spot on. We were even granted the luxury of a late check out on the Sunday – perfect as we could come back and shower before the long drive home. Saturday afternoon was to be a rare one of peace and quiet. 

A river front cabin, with local kookaburra!

We checked in had a rare kid free afternoon - they were with the grandparents. We enjoyed coffee and cake overlooking the surfbeach, a walk up the Erskine Falls trail and carbo loading at the local Italian. 

My tummy had been rumbling all Saturday afternoon, and Sunday I woke at 4:00 am for a trip to the toilet. I tossed and turned until 5:15 when the alarm went off. I’ve been told I share too much, so let’s just say I think I was heading into the run on an empty tank. Breaky, a quick shower and stretch and by 6:15 we were in the car with Bec and Dan to the starting line in Kennett River. It was surreal driving down the Great Ocean Road at 6:30 in the morning, the procession of head and tail lights of the cars in front was mesmerising. To Bec and Dan, we loved dinner and a massive thanks for the lift down.

About 7:00am we reached the start and already the toilet queue was huge. The three ‘porta potty’ trucks just didn’t seem to be enough. By 7:30 I’d found Cam and Josie from team ThisFish and had great little chat about our race strategies before we were off for a quick warm up. 7:50 and Em and I headed to the line. My race plan was to run the first 2-3ks with Em and Bec and then move through the field, picking up places and pace as I went along. Well, 8:00 gun time came and went, and we were all scratching our heads as to why the delayed start. It seems the porta potty trucks just weren’t enough for the crowd... (an update, I've also heard that the marathon timing points were delayed in Lorne).

 

My earlier tummy issues seemed to settle and a calmness came over me. We’d been chatting to Bryan at the start and then it was time to run.

The first 1-3kms was amazing. Here I am, running on one of the greatest roads in the world with my wife by my side. Well, and a few thousand others! Em, Bec and I were amazed at how quickly the field had spread, as we could see the leading runners a few bends ahead of us. Our placement in the field was quite congested, you could see how it was thinning out near the lead.The pounding of feet soon became a rhythmic beat as we started up the first hill. We were running an ‘easy’ 5:00 min/k pace and I think I was talking too much. To my left were crystal clear seas with gently rolling waves. To the right, rising and falling hills and cliff tops. The first hill came and went, and the scenery was always changing. As we continued on our ways I saw Josie fly by. She was looking very strong.

At about 2 and a half kms in I said goodbye to Em and picked up the pace. The rad continued to rise and fall and came inland for a while. The bush seemed to close in over the road and at this point I picked up Cam and we ran together for a while. 5ks in and I was feeling really strong. I rarely take in the scenery, but today I made sure I looked to the left and the right. I don’t think I could have had a more perfect day. The seas were perfect, the gentle tail wind flowing out over the cliffs and rocks created the perfect waves, waves that seemed to roll forever. The road rose and fell and I was enjoying playing cat and mouse with quite a few runners. I’d pick them up on the hill and the down and they’d ping me back on the flats.

The sweeping corners always kept that next part of the road hidden, like a great trail run you never knew what was coming up next. I was hitting low fours on the descents, 4:30ish on the flatter parts and about 4:45 on the ‘climbs’. I have to say at this stage the run was one of my most enjoyable ever, as every corner game you a new section of coast and surf on the left and imposing cliffs, rolling hills or Aussie bush on the right.

At about the 15k mark my stomach started to play up again. I was feeling bloated and it was just churning away. I felt like I wanted to pull off to the side and empty my stomach. It came and went like the waves beside me but I couldn’t settle into a happy place. As we neared Skenes Creek I should have been elated, but honestly, I just wanted the end. My pace was dropping and I was pulling off to the side, breaking up the jogging with some quick walking.

With roughly 4ks to go, Em and Bec caught me up. I ran with them for a few hundred metres before wishing them all the best. At this point the camaraderie of the event really shone through. I lost count of the number of people that pulled me along. I’d run with them for a while, the watch them escape into the distance. I hit the half marathon timing point and knew that I was almost home. Soon it was Cam’s turn to catch up with me, and we were going to finish the run together. The last 2kms seemed to take forever. My energy had been zapped and I did what I could to get to the line. 

Running down the main street of Apollo Bay made the trip all worth it. The crowd was buzzing, and seeing Cam run the last few hundred with is little girl reminded me of why I started running and was the inspiration I needed to finish as strong as I could.

I soon found Em, who after sharing her concern for me was elated to have run 1:53. 

Regular readers will remember my running in-laws. Bec was the first female over the line and the always improving Steve smashed a sub 1:35. Happy days for the family.

So, while I was over the line in 2:00:30 and a long way from where I wanted to be, I am proud to be writing this.

I ran the race I wanted. After hearing of David’s slow and steady start strategy at 2 Bays, I took the start of the run easy. It was difficult watching so many people head out and ‘leave us behind’ but I did it. And, I was not going to miss out on the running with my Em on one of the world’s best courses. I had wanted to be that runner that just picks and weaves through the field and I did, for a good ¾s of the race. I ran the way I wanted and it felt good.

So, as I type I am questioning if I’ll do it again next year. For now, I’m hanging up the distance shoes and shifting my focus to the short and sharp 6-10k trail events. I’m looking forward to training shorter yet harder. I’ve got a whole trail runners paradise to explore around Silvan and I’m going to make it my home. 

I'll leave you with one more magical photo as I sign off for now. 

Happy running!

It caught our eye on the way home!

Big Forest Run April 2014

Fast, furious and fun. That’s how I’d describe the first 9kms of the Big Forest Run, an 18km trail run that I ran in on Saturday 19 April, 2014.

The BigForest Run was a new event for 2014, and it was held pretty much in my backyard. Two distances were offered. You could tackle 42kms from the start, just out of Powelltown, an old mining town in the Yarra Valley, Victoria. Or for me, it was the 18kms from Starlings Gap to Warburton.

I entered this on a whim, it fell on a vacant weekend and the location and event distance seemed perfect. So, after checking the event details and mandatory equipment list (more to come) I signed up.

Event morning came and I checked in.  I was surprised to see an open book with a check list – your name and proof that you had the mandatory equipment of: 1.5l water carrying capability, high-vis vest, beanie, thermal tights and top and a good quality rain jacket. I was surprised as although the weather was a little overcast and cooler (11 C) it was not too harsh. Listening in on other conversations around the room, when you hear that in some sections of the track help could take over an hour to get to you in case of an accident. Suddenly the gear makes a lot of sense. 

I was soon found by Lauren, a fellow Dandy Trail Runner and we chatted away for the next 45 minutes until the bus left for the starting point: Starlings Gap. 

Beanie and jacket not needed

A long story short, the bus was full of atmosphere and it was getting me excited. The scenery the way was breathtaking. We arrived at the start with about 10 minutes to spare. A quick dash behind the trees was a common sight as nerves hit in and we gathered at the start. The event organisers gave us a final briefing, again reminding us of the need for the mandatory gear before the go.

The run started with a short 200m up the road before we turned off onto the Yarra Trail track. If you have a little #traillove in your veins, this is the track for you. The pace was fairly hot, and seemed even more so given the condition of the track. Here’s what we were expecting: 9kms of great trail, gentle downhill. 

A very cool atmosphere It was certainly great single trail, although the recent rains made the track incredibly slippery. Throw in tree ferns lining the track at just at or above head height and a few fallen trees to jump, duck and weave through and this was the scariest run I’ve even undertaken. I love my single trail, but every stride had to be perfectly planted, every duck or weave perfectly timed, every reflex sidestep counted. It was fast, furious, fun and frightening.  A flash of pink as you flew by! I had gone out with the lead pack and it was very tight for the first 6 or so kms. These conditions suited me to a tee. As the track opened up a little more the leaders were able to pull away. I too passed a few more runners and was happy with my position. Although the lead pack now pulled away, I was confident that no-one behind me was going to trail me. The track began to widen and dry out and we hit the Big Pats Picnic Area, check point 1 for us but check point 3 for the marathoners. From here we were expecting about 4kms of gentle uphill, and to run through an old tram cutting, from the saw mill days. So, after two short flights of stairs and a couple of turns the trail continued. This was a lovely single track section and I was able to reel in another runner. Through his admission the hill had cooked him. I had to grit my teeth and continue on. It was a gradual climb and it was tougher than I anticipated. I hit the cutting which was really cool. It was about 1m wide and you felt really closed in. It didn’t last long and I was again running through open bush. I wanted to take a walking breather but didn’t want to give up my position either, so I pushed on. At this point I was running by HR, which was hitting about 170BPM. 170 BPM puts me in the 80%+ zone so I monitored my pace to keep this in check. At the end of the track we hit Big Pats Creek Road and I got a glimpse of the runners ahead of me. Spurred on, I hit the road and rode out the downhill section. From here, they always seemed to be just at the next bend, or over the next rise. The runner ahead must have sensed me, and kept checking back after each rise or bend. He too was just behind the lead pack. I could see them and it felt good. My legs were starting to feel heavy and the finish seemed to be no-where in sight. The road rose and fell, curved to the left and right. Each little spurt I put in to peg him back he was able to get at the next bend. It was real cat and mouse. I’m sure he was thinking the same with the runners ahead. After what seemed an eternity, we finally turned into Riverside Drive, Warburton. In the distance I could see my family and it was what I needed to get me through. My hips were talking and the quads and hammies heavy. I must have looked like a loon waving to them, but I eventually got a wave back from my little lady and mum. Emotions are funny things, and this recognition almost started a wave of tears, but I smiled through it. 400m, 200m, 50m. I charged down that road and hit the turn off into the paddock and the last 25m to the line. My little boy was waving and cheering through the barb wire fence – “move back!” were my internal thoughts, but ‘hello’ was what he was told. I could see Mrs Fish to the side and I dug deep to power over the line.  Pain, relief, surprise and crazy happiness were the emotions running on. I was stoked to finish 6th, as I was secretly aiming for a Top 10 finish. I was about a minute behind 5th place (or a good curve in the road) and 7th was about 4 minutes behind me. That perceived pressure certainly spurred me on and helped my time.  I had hoped to run about 1:15, so I was really happy to have nailed 1:14:29. The Big Forest Run was a great event, and I was stoked with my results. Could the event be improved? Yes. A little more organisation was needed at the finish area. My family were there early and they weren’t set up. In fact, my fam took a run into Warburton to kill time and they still weren’t ready for the first runners as they finished. I think our pure speed on the trails caught them off guard :) Personally, I’d also like a 2 or 1km marker near the end. Sometimes you just need to get home, other times you want to know if you’ve enough time to run down another place. Will I be back? Yes sir e. I’d love to do it all again. And, it seems like the Big Forest Run (Check out their photos!) will be back in November! Cheers once more, Lachie

Follow the trail running tips and banter, training and 
achievments @ www.facebook.com/Thisfishcanrun

The Silvan Trails - Why I love running!

A picture is worth a thousand words... Please enjoy my most recent morning run!

Follow the trail running tips and banter, training and 
achievments @ www.facebook.com/Thisfishcanrun

Yarra Ranges Athletics Club - 5km Lillydale Lake Race

My first medal! Please allow me to indulge... 

Woohooo! Right, now that I've got that out of the system I can write up my race report.  

Sunday 6 April turned on the perfect weather for a 5km race. Normally two laps around Lillydale Lake is a comfortable 5km run. The trail is nice and flat bar a little rise if you go clock-wise around the lake. 

So, as having posted previously my desire to run a sub 20, sub 19 5km run I was feeling pretty good, and a little nervous. 

I had the inov-8 f-lite 252s laced up and was set to go. My amazing wife and kids came down with me and after I registered she took the kids off to the park for a play as I did a lap of the lake as a warm up. 

There must have been some nerves, as my HR was sitting around 165 - 170 BPM as I trotted around the lake at 5:15 to 5:30 pace. This was quite unexpected, but it had settled down to 145 BPM by the time I found the family back at the start line. 

After a few minutes delay, we set off at about 9:33. The plan was to hit out at around 4:00km pace. A few hundred meters in and a quick check of the watch and I was moving fairly quickly. The pace was closer to 3:45 but I was happy with that. The field was quite varied: Some younger, mid to late teens from the athletics club, some serious looking folk and the rest of us. I managed to pick and weave through the field and settled in somewhere near the top 10. 

Normally when you run the lake, you run the lake, but we turned left and onto the grass towards the main road.

A series of twists and turns, very nice!

We hit the first of the rises and this is where I picked up the pace a little and left the pack and slotted into 4th. I was running at a steady pace, and really used the slight downhill to pull away from the runners behind me. The lead runner mind you was doing exactly the same to me! We doubled back to the lake and followed it true for about 250m or an 1/8th of a mile before peeling to the right and up the hill be the edge of the lake estate fence line. The next 800m or so was a gradual uphill slog, and running through the grass made it all that much harder. The runner ahead of me stayed just out of reach, but I was happy to keep him in my sights. 

As we finished the paddock circuit and hit the lake track again I was starting to hit my limits. I was at a steady 4:05/4:10 pace as we tackled the km or so of rising gradient at the backside of the lake. Concentrating on my breathing I pushed on, slowly pulling away from the runner behind me. As we neared the 'wall' section of Lillydale Lake the course took us down to the off-lead play area for the local dogs and back onto the grass. We skirted along the park boundaries, ducking and weaving through the trees, just above my short head height. A short pinch took us back to the track before the hard hit of Hospital Hill. I managed to sneak a peek back behind me and saw that the runner behind me was about 75m away. I leaned into the hill, focused on the POSE lift and drop ad powered up the hill. I could hear the Marshall behind me giving him a spur on and the directions as I hit the downhill, about 100m of relief. 

From here you normally follow the track, but again we were diverted through the trees onto a very short single trail type track. Great fun! 

Busting through the trees I saw the 4km sign, the HR had to be sky-high as the end was sort of insight. No, we were again diverted half way up the hill in a bit of a zig zag before running onto the 'beach' area, which created about 250m of sand. This was brutal. It sounds simple but it was hard work and certainly slowed the pace. I had to chuckle at the tourists I heard nattering away. It sounded like they were encouraging me but they may have been very animatedly discussing the beautiful weather. 

Finally I reached the end of the sand and was allowed a short section on the path before again being direct onto the grass and away from the finish. Damn you! One final U-turn and I almost started on the 10km second loop before a marshal asked me what distance I was running. 5k I signalled, the breath was rapidly running out at this stage. 'This way' was her response and I made a quick turn into the right area. With 200m to go I found that little extra and headed for home, giving it my all. 

Powering home...

 I saw the family and allowed myself a big smile and a wave of relief washed over me as I crossed the line. 20:36 and I was told I had run in 3rd. I was honestly completely surprised by this as I was sure that I was 4th or 5th. 3rd place, it was an Athletics club run, I was not expecting this.  

We hung around for the 1/2 an hour or so that it took for the presentations and I was able to chat to Rohan, the race director for Two Bays and the Roller-coaster runs that I had also loved. 

Waving to the kids of course :)

I heard that the winner was about 90 seconds or so off his usual 5km time, so we were justified in saying that it was a tough course, and it was. I'd say nearly 75% was run on grass, where you have to work that little bit harder to keep the pace. There were hills at every turn and even sand. For those of you that run the lake, we have a real trail run right on our doorstep. You just have to think, and look outside the square, or at least off the man-made paths. 

A big shout out to the Yarra Ranges Athletics club for their organisation of the day. The course was well marked, the course was run between little orange and green markers and clearly signposted when you needed to turn. All the marshals had a smile on their face and were full of encouragement. 

And for the stats... My ave HR was 180BPM, right up there in the 90% plus range, with a peak of 193. My recorded max is 197. My average pace was 4:09. This was a little slower than anticipated, but given the actual course layout I was stoked. 

Well, finally I've done it. I've finished on a podium. Next up is a Skins A400 

Vs 2XU Elite tights review. Stay tuned and keep moving. 

Cheers once more, ThisFish

Where have you been fish?

Looking back at the blog it's been a while between swims/drinks/posts. So where has the fish been? 

Work has been extra busy, so that takes up time. The kids are starting school and going through some emotional growth. All this means that by the time i sit down at night it's a whole lot later that I really want it to be. 

Sadly, it's the blog that's had to give. 

In between real life I've been enjoying the trails on a regular basis. I've been running the tracks with the Dandenong Runners, running for about an hour and a half most Sundays. Sometimes it's been longer, other times shorter. We've hit the tough hills and the easy tracks. All of it has been a blast. Now that I'm back at work I've been working on my tempos and HIT sessions around the streets and at the track.

Unfortunately I missed this years RollerCoaster run, something I was really looking forward to but work had to take precedence. By all accounts it was a cracker of a day - cool and overcast which saw fast field and the course record smashed. 2015, I'll be waiting patiently for you roll on. 

In more exciting news the Lillydale Athletics Club is running a 5km 'Cross country' race this Sunday, 6 April. It promises to be a great event, especially as it is a modified course around the Lillydale Lake. 

I'm entering with a modified, possibly odd race plan. I'm going to hit the lake early, and do 2.5km 'lap' of the lake as my warm up, hopefully hitting the start line just before the gun. 

Why? I've been experimenting a little, and I've found I can run harder and longer with a good warm up? My goal is to warm up and hit the race running. I want to start with a 4:00 min/k and then progressively speed up to finish the last at a 3:15 pace. I've set myself a sub 18:30 goal, and I feel like this is the formula to make it happen. 

Well, all going well I'll be reporting back soon enough. Schools out next week, that means more me time! 

Cheers for now, Lachie, AKA ThisFish