2015 Salomon Trail Series - Race 1, Kew

Zero. At 7 o’clock am when we left for Race One of the Salomon Trail Series at Studley Park in Kew, the temperature gauge said zero. On the way in we got excited when we saw it reach two degrees! That was about as warm as it got.

My #SalomonSelfie

Fast forward to 8:55 and I almost miscalculated the starting time. The long course runners had left and the short course competitors were cramming into the starting line. Everyone was finishing the warm up and I was still putting my shoes back on after stripping off the beanie, vest, jumper and trackie pants.

The crowd was huge and the vibe was great, and after a quick pose with my in-laws, and damn good runners Bec and Steve the 3-2-1 countdown was over and we were off.

Almost the podium order?

The first 400m – 800m was along the road, and gradually rose along what was probably the longest and most deceiving incline of the race. The pace was hot, a little quicker than last year’s start and I had to push harder than I wanted just to keep the top 10 – 15 in sight.  About 800m in the field settled and we deviated slightly on to the gravel walking path and raced our way to the first turn-off point. I was sitting happily in about 12^th or 13^th and breathing hard to keep my pace. A glance at the Suunto told me I was pushing 170 BPM and roughly 3:40 pace. This was a little harder than I wanted, and I eased slightly as we raced along the fence line before following the trail down a little hill and alongside the river.

Remembering where we were as we entered the 2^nd km, I stole a quick glance at the Yarra River – it was a still as I’d ever seen it and continued along the trail. As the trail twisted through the towering river gums I finally settled into my rhythm and took control of my breathing and running. This section was picture perfect.

In the distance I could see Mr in Blue and Mr in White perhaps 200- 300m ahead. At roughly 2.5km in I decided now was the time to dig a little deeper and make a little surge. I was averaging 3:55 pace now and I slowly began to close the gap.

As we left the river for a moment and ran back up the path towards the road I managed to reel in Mr in Blue. 3kms in and the slight rise in elevation seemed to catch people out, and this is where my strength has been in the past. Just before we hit the ‘u’ turn to head along some free-flowing single track back along the river I passed Mr in White.

I enjoyed this section of the trail but a glance at the clock showed I had slowed to just on 4:00 pace, slower than anticipated but considering it was possibly just three degrees I was very happy with my positioning. My HR was hitting 172 -175 BPM, the upper limit of where I wanted to be. We ran along more flowing single/double trail by the river, among the trees and by the rowers and kyakers. This race had it all now. Ahead was another Mr in Dark Blue and just ahead of him was another Mr in White. Could I reel them in?

The trail narrowed and as we commenced the 4^th km I was averaging 4:00 pace. We ran past the Studley Park boathouse (opposite side of the river) and by the bluestone wall before turning right over the swing bridge. We had all felt like drunks crossing this on the way to the registration tent, but with fewer people on it now it was straight over. At the far end of the bridge was Mrs Fish and the kids, and their smiles and cheers were what I needed. I was closing the gap on Mr in Dark Blue and we turned for the last 1200m. This was the true trail section of the race – through the trees and scrub on a narrow walking track. My playground! Within a few hundred metres I had caught and passed Mr Dark Blue and it was time to dig deep.

We raced through the trees, and I could see some of the lead runners picking their way along the river, back to the finish. As we hit the turning point I made a split second decision to slow and take the stairs, rather than hitting the slope and riding the angle and taking out the corner.

On the final stretch it was all bets off and time to let the running beast come out to play, the running machine had controlled the HR, focussed on form and guided me through the first 4kms. Now it was upto the beast to run free and get me through to the finish.

The track rose and fell, there was twists and turns and a couple of little jumps to navigate as I slowly reeled in Mr in White. About 400m from the finish was a lovely little sign – photographer ahead. This time there was no sky larking around and mid-air heel kicks – I had to finish!

200m to go I could hear the crowd and had Mr in White in my sights. Digging deep the HR flew into the 180s and my pace dropped to sub 3:20 as I gave it all.

With 100m to go I hit the Suunto Sprint timing mat and reached for home. Mr in White was just ahead and with each step I was drawing him in.

#determination

50m, left he was 10 paces ahead, 20m to go it was 5m. Mr in White crossed the line just in front, did he know I was there? The clock would show 1 second between him in 8^th and 3^rd divisionally and me 9^th, and 4^th in the Mens 20-39 division.

Could it have finished any other way? Just maybe had I taken a risk at the 600m to go turning point and shaved off those stairs.

Was I happy? Yes I was. I took 12 seconds off last years time and finished in the top 10. I had ran the race I wanted - I knew my limits and worked with them on the day. Being full of cold the week before certainly doesn't help. Oh, and I'm incredibly proud of Bec and Steve, who smashed the woman's field and finished 2nd in their divisions respectively.  

In a month we get to do it all again at Lower Plenty. You better get your single trail and hill training in, this next ones a lot harder…. All the more fun!

Cheers for now, Lachie

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Skins A400 Compression Tights - 2015 Range

Mrs Fish and I were super excited when Skins Australia sent us out each a pair of the new A400 compression tights to run in, and review. Mrs Fish in particular loves her Skins compression tights and I was hoping they’d be my go to pair for the Great Ocean Road half marathon in early May.

In my compression wear test last year, the Skins A400 had a great feel to them, but for me they were just not right. Everything about them should have worked, but for my build they just didn’t have the compression, or perhaps the girth allowance was a fraction too big for my legs. They also felt the most likely to catch or tear of the three, so they were relegated to cycling (nothing against cycling here guys, I just love my trail running).

In 2015 Skins took it to the field and changed the game. The new range is just about spot on perfect. They still come in the same great (although updated) box. We love the drawer, so easy to use.

I love the new gold 2015 Skins A400 compression colour

Great low light reflective glass on the 2015 Skins range

The new gold colour way looks fantastic. It’s got just enough bling with their new Japanese glass beading to catch the eye, but it remains Skins subtle. Throw them on at night or in low light however and it’s a whole new story. 

When viewed in the lowlight conditions of dawn, dusk or a gloomy day the glass beading reflects light like no other compression range and allows you to be seen a mile away. They even catch the light in a standard room. I kid you not, so as we head into winter this is an absolutely essential safety feature.

An important feature of any piece of equipment is how it feels in the hands and to wear. Mrs Fish has always loved the Skins feel and I agree, the 2015 range have a wonderful feel to them. They finally feel nearly $200Aud premium. They are soft but strong. While last year’s felt the weaker of my compression tights, I feel much more assured that the 2015 Skins range will handle whatever I throw at them. They are also made out of 24 individual panels, so they should fit like a glove.

This year, I also discovered the ‘S’ Small range. I don’t know how I missed it in the past. For me this was what I was waiting for, the ‘SS’ range. S for short! While the previous XS range catered for heights from 5’3 to 5’11, the new S range is capped at 5’ to 5’7 while still being designed for the same weight range. According to all the charts, this made them the perfect pair for me. The new S range is also built into the M, L, and XL sizes. Short guys all over the world can sing happy. They also have continued with their ‘L’ for long leg options if you're a taller guy.

See the panels on the Skins A400 tights

So, the important part, how well do they fit? Will my chicken legs finally get the famed Skins A400 compression? Last year I had the XS skins and they were too long and slipped. I even got a pair of XXS in from Europe, but these were also too big!

The new gold Skins A400 tights are almost the perfect pair. Pulling them, on they feel just right. Not too compressive that you have to do all sorts of dancing to get them on, but as soon as they are on you get that tingle in the legs. I feel like this is their patented Dynamic Gradient Compression technology at work, increasing my circulation to deliver more oxygen to my working muscles. I also like that the graduated compression through the calves and ankles slips over my foot easily.

Once they’re on, they fit true for weight (even my scrawny legs) and height. I think this is where the 2014 range missed the mark – too much variance from 5’3 – 5’11.

I instantly get the compression that I want around my thighs and hamstrings, and this is due to the 210D Memory MX fabric that gives it the weight and strength to really compress. This same material is used around the glutes and below the knees to correctly compress your calves. What I love about the new A400 ranges is that it’s actually a double density (dual layering) material around legs from the waistband down to the knees, and then from the knees to the ankles. This allows Skins to achieve greater compression, and for Mrs Fish and I the key to the A400 tights, the two segments are joined by a 70D Memory MX fabric around the knee. This gives a superior range of movement and flexibility through the knee, essential for running and riding.

So, how do they perform?

In a word, perfect! I finally have a pair of compression tights that compress in all the right areas. From long slow 20km + runs to high intensity 700m interval sessions the A400s have not slipped or dropped through my quads. For the duration of the 2015 Great Ocean Road 23km Half Marathon the new A400s did everything I wanted them to do. They reduced the muscle oscillation that you get from road and hill running to reduce fatigue and after my final 5km push I still felt strong. The lighter 70D material around the knees let me run freely, without any hindrance.

The duel layering of the 210D material across the Quads, ITB and hamstrings and the calves breathes extremely well.  Skins quote that the included ADAPTIVE Technology it there to ‘take care of temperature control and moisture management. When it’s cool, the unique polymer binds moisture in to keep you feeling warm. Then when you heat up it releases stored moisture to the surface where it can evaporate, helping your body cool down.’ I can say it does. I’ve run in 25+ degrees doing my interval training and felt just right. I’ve used them at 3 degrees in the morning and not felt at all cold. This indicates that the ADAPTIVE Technology works, and works well. It also gives a nice little bonus in the wet. The top layer rejects moisture quite well which means you stay dryer for longer. This is a great feature in the trails where the scrub along the trail very quickly soaks you if it’s been raining. The new A400 tights seem to have the water bead and then run off, a little like polish on a car.

If I have one gripe, it’s that the compression in the ankles is not quite tight enough for me. I was wondering if this was my pair, but I also did a recent run with the new Essentials Unisex Compression Calf Tights MX, which were amazing around my calves, but again loose around my ankles. I have another pair of Calf sleeves which have stronger compression and are a tighter band around my ankles. Am I losing a little of that venous return with them not quite compressing at their lowest level?

So are they worth the money? Will they last? I've been wearing the new Skins A400 Compression tights for nearly 3 months now and they are still as good as new. The Skins products are warp knitted which ensures controlled compression and superior durability compared to other circular knit brands. The Japanese glass beading of the Logos has been through the wash many times, and not once has it stuck or crumpled like a recent pair of 2XU tights. 

So to conclude another review, if you’re after that one pair of compression tights for the year, the new A400 have to be on the top of your list. I feel like the level of compression is spot on. I love the flexibility through the knees and the new glass beading makes them an essential in low light running or riding. For us shorter gentlemen (now that I’ve discovered it), the new ‘S’ short is a winner, and for me, the key change in 2015.

Skins A400 Tights and Active top

I’ve since gone out and picked up a pair of the new A400 power shorts and they are incredible, and the Essentials Tech vest is a new cool, wet weather favourite.

Happy running!

My 2015 Great Ocean Road Half Marathon - the perfect event

Last year I swore I'd never do the Great Ocean Road Half Marathon again. Actually, I swore quite a lot during the run. To make a long story short, you can read the recap here. 

Now that you're up to date, 2015 brought absolutely perfect weather conditions to one of the best road races in Australia, and I felt that I was in the perfect condition.

Em and I had booked in last September, and were looking forward to racing this one together. Out previous two attempts at running a race together had met with troubles (for me mainly...) and this was to be the one we both did well. Unfortunately Em met with a knee injury in the last few weeks so I was running solo. 

At 6:25 we were in the car, and as a passenger I got to watch the sunrise over Bass Straight: 

After drop off I decided to check out the toilet queues, not much better than last year. I did a few laps of the caravan park, and by 7:30 had done my bag drop. I did a few more laps to warm up/keep warm and by 7:45, and with 15 minutes to spare the queues were only 10 or so deep. Done, it was another couple of laps to keep warm. 

I hit the start line with 3 minutes to spare, so I shuffled three or four deep and to the left hand side. I hadn't caught any of the GenRun group so it was me, myself and I. Bang on 8:00 am we were off. 

First km: The first km was always going to be at an easy pace, up one of the steepest sections of the race is not an ideal fast start and this is a 23km event. I was pacing at an easy 150 bpm pace and felt great. After this, I had no plan. I was going to run fast if I wanted, I could back off if I needed. In my mind the only limiting factor was an upper HR limit of 175+ and last years ill memories. The shuffle of the start had soon sorted everyone out and I was loving watching the waves roll in along the coast. 

2- 5km: It wasn't too long before Hannah caught me up and I trotted along with her for a km or so before I had to let her move on, her pace was a little hot for what I wanted to do this early.  

With the ups and down of the coast line and as we moved slightly inland, kms 2-5 varied from 4:35 - 4:56 pace as we rode the last of the steeper climbs for a while and beat the Kennett River to Cape Patton climb. 

6-10km: It was about this stage that Ben pulled up alongside me. He'd been pacing me a for while and really liked my consistent pace. We talked goal times and he was aiming for something similar to me - I wanted 1:35 - 1:50. I know this is a huge window but after last years daemons I was just wanting a good strong run. 

We instantly clicked and the kms soon flew by. His pace was just a little quicker than what I was feeling like, but this being the run to just run, I picked it up and enjoyed the run. We'd done the worst of the climbs and descents by the end of the 6th km, and our pace through kms 7-10 was like clockwork - a broken conversational pace of 4:15 - 4:31 depending on the gradient. We ran through Grey River to Carisbrooke Falls and past Sugarloaf Creek. It was along this section I kept reminding myself to look left, the weather and conditions were perfect and I didn't want to miss anything. 

10 - 14km: From Sugarloaf Creek to Hickeys Cutting we averaged 4:21 - 4:35 as the road rose and fell, and we had also caught up with Hannah. I dropped back a little to chat, but as I was feeling great I pulled ahead to continue running with Ben. His subtle encouragement was exactly what I needed and it pushed me towards that goal time.

15km: We ran through Petticoat Creek and Ben was stoked with our pacing - 4:32-4:33 average the undulations were less extreme as we were closer to sea level here. It was here I started to have questions. Ben began to move forward and I started to have questions about whether could I keep going? It was about here last year that I fell apart. I was remembering where I went wrong and the niggles started to appear. The calves were twitching, the hips singing and my left foot was blistering and starting to hurt. 

16-18km: My pace here dropped to 4:45kms and I was starting to ebb as my fellow runners started to slowly swallow me up and spit me out. This was the tipping point. I could ease off and make it home, or hold my nerve. Each hundred metres became a form check. How were my strides, check the breathing rate - 3-2 still, land midfoot to ease the blistering pain and monitor the pulse. 168-170 was good, beyond 172 and I was worried about peaking. 

18-21km: I won the mind games. This last 5km became my Lillydale Lake Parkrun. Stick with me here. I knew I could do two laps of the lake. I knew I could do 5km at 170 BPM and run strong, keeping my form and regular breathing. I dug deep. My pace picked up to between 4:33 to 4:41 on the 18th, 19th and 20th kms. As we ran past Skenes Creek and the Chocolate Gannets, the crowd came alive. The locals were out on the beach chairs, kids were high fiving along the road and I got my third wind. 

I hit the half marathon timer just under 1:36 and made my move for home. 

The last 2.2km: I can't describe the emotions I had along this last section of the run. You could see the township of Apollo Bay and I could smell the finish. Last year it was one foot in front of the other, this year it was passing one runner after the next. My last two kms were 4:37 and 4:33 and I felt strong. I ran with the crowd and every child out there waiting for mum and dad became mine. I loved the smiles on the faces after the high fives and surged home. I saw the buses and could smell the finish. 

800m to go: The final 800m was 4:17 pace and I smashed it. The HR was 180 and rising and I was breathing hard. Running down that main street and the euphoria of finishing strong was almost overwhelming. I saw Em and the GenRun crew and somehow found that little bit more. 

The home stretch - 200m to go

With a flying finish and the flying heel tap over the line I finished in 1:43:39 almost perfecting the 1:35-1:50 time frame. Was I excited, yes, spent, yes, had enough breath to give a post race interview over the mike, big yes! Finishing 167th out of 2400 people and 51st in my category was also a huge buzz (these stats came later).

I found Ben and we were both stoked with our time. Without his company I'd have run a much easier race - he pushed just out of the comfort zone and made me hit my time. Em gave me the most wonderful smile and got the biggest hug ever. The support of Bec and Steve drove home just what I'd achieved and Hannah also had an amazing run. 

After a post race pic and massage I had a quick dip in the Bay before the long drive home. 

Very happy! Thanks to Skins Australia for the great new A400s

I can now say that I don't want to do the Great Ocean Half Marathon ever again in the near future. Maybe one day if the little fishlings become runners and goad the broken old man into running it. For now, I've run it twice in absolutely perfect weather conditions and I've run my perfect run. I battled my mind and this time I won, and I can't beat that.

That's it for now, the Salomon Series is but a month away...

This Fish

The week before the big race!

Well, I'm hoping that this time next week I'll be recovering from some nice DOMS, Delayed onset muscle soreness after the 23km Great Ocean Road half marathon. 

My mindset for this race has changed more than just a few times since the beginning of my training early January. It's gone from 'I'll just plod along and enjoy it' to 'I'll run it at my 145 BPM HR and enjoy it' to 'I might just give this a fair crack!' and back to 'Nah, I'll just enjoy it'. 

Four days out, I'm going to have a crack at a PB time. After the #citytrailmelbourne 12k race (it was 16k for me...) I pulled up well and felt great. I had hit a new high in terms of middle to long distance running, able to run at and hold a competitive pace (4:10-4:20). 

My 145 training has gone from strength to strength. I've taken 30 - 45 seconds off my kilometer pace and I'm ready to 'blow out the cobwebs' with a race. How do I know? I don't really, but my last three 145 runs have been slower. I've hit the plateau in this training cycle which means race day. The past month of restricted running is ready cut loose and I want to see what I can do. 

Have I got a race plan? Yes, it's changed just about daily for the last week. I feel the right strategy for me is to run the first 1-3k at 145 - 155 BPM - I'll run the hills and flats by feel and recover downhill. Beyond that I'll chase who ever is in front. If I feel like running quicker, I'll do it. If I need a breather I'll take it. I know I can sustain 4:10 - 4:20 for 16km... That covers 18-19km, and I'll have to push through the last 4km. Hopefully my training will see me run the last few kms at at least 4:30 pace.

Ultimately I'd like to run at 4:15 -4:30 km pace over the distance. Time will tell, will it be a quick one?

You'll have to follow to see how I go :)

Cheers, Lachie

#citytrailmelbourne - My version of the 12k race

Are you someone who loves a wild and wet forecast, or does it make you want to snuggle in under the doona even deeper and hit ‘snooze?’ The weather gods had possibly dialled up hail, thunderstorms and a cold southerly wind – somewhere between 6 – 10 degrees Celsius.

I love a forecast like that and I beat the 0515 alarm up on Sunday and was up and about getting ready for the #citytrailmelbourne event held by Rapid Ascent. If you’ve been racing with me or just following the blog you’ll know how much I love the Rapid Ascent events. The vibe is awesome and they are happy races with happy runners, and I’m looking forward to the upcoming Salomon TrailRunning Series. But first I had a City Trail race to run. 

After a shower, I pulled on my new GHST top and the Elite MCS Compression tights by 2XU. I love the lightness of the GHST top and the orange stands out a mile away - and it also wears really well in the wet. There is no clinging or chaffing. That and the extra warmth and muscle engagement from the MCS tights should make for the perfect combination n the rain. I went through my core strength and leg strengthening and muscle engagement routine and then had a quick bite to eat before heading past Hannah’s house and into the city. It was great to have the company on the way in, as both of our families were going to stay home and hide from the weather. Hannah had had an amazing run at ‘Run the Rock’ yesterday and was backing it up with the 7km today. I was primed for the 12… The 12…

Arriving at Toms Block in Melbourne, we were both excited. #citytrail is a new concept and we had both been asked to run. The Melbourne event was to be the Australian first. The weather was ok, and we soon caught up with the AustralianRunning Convention team and my friends from the Dandenong Trails Runners. Even with the weather, there was a great vibe. About 0740 I hit the road for my warm ups, again I watched the HR flutter nearly straight up to 175 and hover there for a while before settling about 130.

Good times at the end, sorry no prerace piccies - Thanks Cheryl

By 0800 I’d made my way to the front of the starting line and was playing about with Cheryl and Ash. Right on 0800 the buzzer went and the field took off.

My plan for this race had been up and down like a yo-yo for the last couple of days – do I got all out at 170 BPM and higher or do I push it at a more comfortable rate of 165 BPM? As I settled into a rhythm a quick glance at the watch saw it at about 167- 170, perfect. I made my way up to about the top 20 of the field and found Lucy. A quick chat with her and a bit of a ‘what are you waiting for?’ from her and I made my way towards the front of the chase pack. I said g’day to Collette, the HIIT Mum but she was in the zone so I pushed forward a little more. About a k in we turned off the ‘Tan’ gravel track and onto the pavement down Anderson St. This was a nice little hill and we all picked up the pace a little.

At this stage I could just still see the pace bike in front and I was feeling really good. My HR was about 165, I was breathing just enough to be conscious of it without it being laboured. I was holding my position well, a little cat and mousing was happening but it was all in good fun. I was shadowing a couple of guys and a younger girl who would eventually win the u20 age group. We crossed the Yarra river and hit the first stairs and did a lap of AAMI Park – home to Melbourne Victory, Melbourne Storm and the Melbourne Rebels soccer and rugby union and league teams. From here it was back down the stairs, round the corner and were directed over the bridge. We crossed over the bridge again and passed the leading 7km runners before turning back towards the city.

*****     *****     *****     *****     *****

We should never have crossed that bridge...

The lead pack were out of sight now and my group were running solo. We picked up the pace a little along the river trail before heading under the Swan St bridge. Little did we know that the arrows we were following should have pointed us over the bridge… We continued along the path towards the city where at some point we had the feeling that we were on the wrong track. The signs had gone and we were heading past the rowing clubs. We were about to turn and trace our steps when we picked up the red arrows and breathed a sigh of relief, although we had a sinking feeling that we were way off course. For the fact that our race was over, we were able to laugh and see the lighter side of it and had a bit of a laugh.

We ran through the gardens and back towards Toms Block and the Tan. We picked up the trail again and a Marshall sent us back up the stairs past the Myer Music Bowl and onto a track that lead us past the finish…. We kept on going and eventually made the decision to run towards the Swan St bridge again and as we did we picked up sight of a few of the runners. 

                              *****     *****     *****     *****     *****

Phew, was perhaps a kinder word of the words that was said as we crossed the bridge and picked up the back of the field. I got super excited when I saw Lucy, who I know is never far from the front even if this was just a cruise, and it turns out she had only just got directed back on course. This got me pumped and I picked up the pace again and gave it another crack. It couldn't hurt right. The HR jumped back to about 170 and I started to pick and weave again. I picked up Collette and said a quick hello and moved on.

From here we went through Birrarung Marr and over the cool William Barak

wooden bridge before the slight climb up and over the path that leads to the G. This path has some great inbuilt speakers playing local indigenous music and sharing their stories, well worth a stop if you have the time… not today.

Our trail was diverted over the skeleton tunnel (I call it that, it’s walkway bridge) to Rod Laver Arena and we were lead through the outdoor tennis courts, perhaps the wettest and my favourite part of the course. By now we had a lot more traffic with the 7km course joining through and you had to be a little more careful of more sedate runners. I heard a couple of ladies say that this was about half way, which I was really pleased to hear!

After our journey through the courts and more stairs, and then some more stairs around HISENSE Arena we retraced our steps past the G, over the bridges and briefly along the Yarra River behind Fed Square before crossing over the famed Flinders St (Princess St) bridge and through the gardens and back towards Toms Block again (Hey, I know this part really well now!). This time the pace was a little slower, but I dug deep and found that last little bit as a few of us once again played cat and mouse and surged and passed and was passed before surging again. Talking to a few of my fellow runners it seems that they had also ran more than what they thought they should have at this point. Some took it as course measures being off, others were a little more than a just a bit upset. They hadn't ran as far as me though… 

Down one last lot of stairs - Thanks Rapid Ascent

We once more hit the sloping steps up past the Music Bowl and Government House and as we rounded the corner I knew the last 500- 800m was easy. This time I opened the taps a little and flew home. Crossing the timer mat before hitting the last 100m stretch I gave it my all. Finally that bloody finish line was there to be crossed. No one could understand how we had almost passed it before, and apparently some people had actually been misdirected enough to have crossed it much earlier.

At the end of the run my time was 1:09:36, a cracking time for 15.9km. Yup, 15.9km on a 12k city course. I reckon that’s pretty fair going! I was also really happy with my gear choice. The Mizuno Ekiden gave great ground response and just a touch of spring in my step and the grip levels were spot on in the rain. The 2XU GHST top was perfect in the conditions and the Elite MCS tights were warm and gave me the confidence to push hard. Both dried exceptionally well in the rain as well.

Love Suunto stats

Talking to Ash who also did a couple of extra ks yet still won his division, and Cheryl, Josie, Collette and a few others our little adventure was not the only one. At the end of the day it was great fun. I was gunning for a sub 40 10k and perhaps had we stayed on course and the lead pack continued to be in sight it may have happened, but there’s always another day.

Out of courtesy I caught up with the team from Rapid Ascent and let them know what happened, more to give them feedback on what I found missing from the day and to let them know that for me there was no hard feelings, though I wasn’t sure that everyone was going to be so forgiving. To their credit they somehow adjusted the times of the runners that reported their issues on course and at the end of the day I come in at 55:43 and 13^th overall, 10^th male and 7^th in my division. Going on my average time of 4:21 I reckon it could have been nearer 53:15 and 4^th or 5^th. But what will be will be. There’s always another race to be run!

And Hannah, she rocked the 7k course to take out in inaugural 7k woman's title!

  

Finally, for those following my HR strategy. My average HR was 166 over the 16k. I felt strong at this rate and I know it dipped a little when we were off course (Yes, you do lose heart when you know that the rest of the field are now quite a few kms ahead of you!). I picked up the pace again when we caught up, but while the 3^rdand 2^nd last kms were rather tough, the last km was great. The goal rate of 170 BPM is more like a 5-10k race pace, or the back half of a true 12km #citytrailmelbourne race when you still have a chance.

  

Cheers for now, Lachie

Heart Rate Training - It's got my blood pumping!

   Why does 5:05 excite me? It excites me because it points to progress. It excites me because it is very achievable and it excites me because I have something new to chase. For a little background keep reading, to get to what I’m excited about skip to the heart…

   My last couple of posts have been about my training and how I’m using me Heart Rate to guide my training and racing to maximise my effort at a maintainable level. A couple of years ago I tried a similar strategy and I think I gained some good growth in my running with it, but I never persisted with it. I did improve my pace from initially over 6:00 min/k pace to 4:55 pace. Then I stopped. I’m not sure why, ego?  

   Now I have started again and it excites me. My early training – since Feb this year was purely by HR, and I had no indication of the pace I was running at. I targeted 145 Bpm as I had trained to this before and my reading suggested that this number is the ideal number for nearly all runners, regardless of ability. 

   There are many formulas you can use, I struck on this one due to a blog that I read. As with anything new, you always question it and a little research lead me to breakingmuscle.com and robertsontrainingsystems.com/. Both blogs heavily support the 180 rule developed by Dr.Philip Maffetone  which is essentially 180Bpm – your age for your long run HR pace, or maximal aerobic capacity development. I've also posted on these pages and eagerly await some feedback on my training mix. 

   Since picking up the Suunto Ambit in early March I was only recording my HR. Now I can record my HR and then analyse the pace at the end of a run, and in more detail on the computer at home. My last three weekend long runs have been at the 145 Bpm average, but the varied terrain and incline made it difficult to gauge average pace. Close analyse of the data showed I was running at 5:45- 5:55 on the flats.

   Last Tuesday I did what I call a HR pyramid on a flat 700m section of the trail. This was to gauge my pace on the flat at set HR zone. Rep 1 was above 140 Bpm, rep 2 was above 150, rep 3 above 160, rep 4 was above 170 and rep 5 was to be a flat out HR max.  I could only hit 177 as the max and held it to make 2 x 350 intervals. What were the times I was doing?

•  140-145 Bpm = 4:36 km pace
•  155 – 160 = 4:32
•  165 – 170 = 3:56
•  170 – 175 = 3:37
•  175+ was 3:18 pace

   This has been fairly consistent with my other training runs and 160 – 170 Bpm seems to be the ‘comfort zone’ where I can now push for a couple of km to finish the last 300-400m at the 180 redline and roughly 3:30 pace for a strong 5km finish. My recent Parkrun was very similar –I started at 160 Bpm and a roughly 4:30 pace and the last 1.5km was run at 170+ for a 3:35  final km.

Heart rate training

   Now why did today's run excite me? I was feeling a little full of cold before heading off to run, so the planned tempo hill run became and EZ run. It took about 800m for the HR to settle (a little longer than usual), it maxed at 179 then instantly settled at 138 Bpm. Yes, it was an extra EZ run and I enjoyed the 2-3% downhill for 3.5 of the 6.25 kms on the 30 minute out trip.To give an indication, when running this trail the gradient change is subtle, but when riding you go from coasting along to a constant pedal to keep moving. The exciting part is that my average pace was 5:04 and even hit 4:16 on the slightly downhill sections. On the return trip I allowed my HR to push to 143 average up the hill and the pace hit 5:13kms, with a peak of 4:16 on the true flat of the last 300m.

   The question is, is my two high intensity, 165 + interval or tempo sessions where I aim to build endurance at the high end going to complement the strength I'm developing at the low end?

   I’m hoping this is the tip of the iceberg, the breakthrough run where it all falls into place. If I can maintain this pace for the effort level at the Great Ocean Road half marathon I will smash last years’ time out of the water.

  My 12km #citytrail run Sunday the 19th will be another experiment - can I mainitain that magic 160 Bpm for 8 km, and then finish strong at 170 Bpm for the last 4km? It will be a physiological and psychological challenge but one I am very much looking forward to!

   I'll let you know!

2015 Maroondah Dam trail race - 8km

   The morning of the 2015 8 km Maroondah Dam Trail run was so different to most of our other runs. The 11 o’clock start in Healesville allowed us a leisurely morning. Up at 7 when the kids woke, breaky as we pleased and in the car at 9:15 to get to the Dam for 9:45.

   This gave us an hour to kill before the 10:45 race briefing. With a field of only 40 odd entrants, it was a low key briefing with just enough seriousness to keep us on course when we got out there.

I approached this race as a purely strategic experience. With my recent Heart Rate training, I wanted to set my parameters and see what I could achieve and how I got there.

   Knowing that I’d been recording some big spikes in my HR during the warm up components of my runs I did a couple of laps of the picnic area and car park and sure enough, I soon hit 185 BPM. Nothing to be concerned about, and after a few minutes it settled to 130.

   At 11:00 the field took off and I went with them. I wanted to run this race purely at a HR of 160 BPM. It didn’t matter who else was running and what they did or when they did it. I also had no intention of getting sucked in to looking at my pace. I just wanted to go by feel.
   Why the decision to run purely by HR? If you've caught my previous post on my recent summer training, I'd found training in the afternoon, and in the heat to be more challenging than I'd thought it would be. My target of 160 is roughly 87% of my recorded maximum working HR for this year in the heat (185bmp) - 15% (27 BPM) to put me at 158 BPM. I'd also lost my foot pod, so I didn't have any idea on what sort of pace I'd been training at. 
  160 BPM is also a pace I knew I could run strongly at for 7k, so the 8k was the chance to push it out just a little bit more. 

I think my form looks pretty good here

   For the first 7km I was going to limit myself to 160. Looking at the course elevation I knew that the fist 1.2k would be up a sharp incline, and sure enough there were a few who took off. I ran with them as I allowed my HR to hit the magic number and soon settled into my running rhythm. I felt really good as the pace of some eased while others pushed forward. Me, I sat at 160 and found myself in 7^th place and enjoyed having no idea of how fast we were running. That information would all be there at the finish.

What I hoped my HR graph would look like, and it did :) 

   At the end of the first 2km we had reached the peak of the hill and the descent began. I knew I could push the pace here and I soon reeled in the runner ahead. The guy in 5^th place had taken off and was a few hundred metres ahead and pulling away. This section of the race was a beautiful flowing downhill section with untouched bush to our right.  I resisted the temptation to try and pull another position and stuck to my strategy. By the third km we were on the flat and I was happily pushing a steady pace with who I now know is Dave who had caught me as I kept my effort level constant.

   As we reached the weir and half way turn around point we crossed a small creek just before the leaders came haring past on their way home. As we touched the check point and grabbed a water we worked out there was daylight between us and the top 5, and then daylight between 8^th and the rest of the pack. So far I was feeling great and the strategy of running purely to an effort level was paying off, and Dave and I were having a great old chat. The fifth km was back on the flat before we hit the hill on the return home, roughly 2km to the finish.

   Dave started to pull away and as I checked the watch I was pushing 165 BPM. I slowed my pace a little and gradually pulled him back, and and just before the peak I had to give him a little encouragement to keep on going as I reached the first false peak before finally hitting the top.

   Knowing that once I hit the descent it was virtually all downhill I finally let myself go. I was able to turn on the taps and put some distance between Dave ad myself. I knew that 5^th place was likely beyond my reach so I really enjoyed flying down the hill, racing across the top of the Dam wall and flying down the track that slowed us all at the start.  As I reached the finishing area I could see and hear the kids and it gave me the final kick I needed.

   Through the chute and the aeroplane wings came out, followed by a big air tap over the finish line.

   At the end of the day I was stoked to have finished 6^th as this was all about strategy. I had trained to 160 BPM up and down the local hills and on the flats. Remembering I’d no idea of how fast I’d been running during training, I averaged almost bang on the 160 BPM for the entire race, with the last km pushing it to 164 my average per/km pace was 4:33. I’d been hoping to get under 5s as last year’s winning time was just under 38 minutes. My time of 35:41 would have easily won it last year.This year the really fast guys turned up J and I was about 20 seconds a km off podium pace, but I’m happy with. No ‘what if I…’ for this little fish.
   I've been asked what had I achieved at the end of this race? Why the experiment? I really enjoyed the run. I think the cooler weather helped to keep my heart rate down, allowing me to work a little easier than I had been doing in the evenings. Perhaps I could have pushed harder at say the 5k mark but I was able to run at a pace that was competitive and gave me the top 10 finish that I was hoping for, just missing my third trails + 5th place. It gave me the confidence to stick to my guns and race my own race (or was it just a good solid run?)

I was happy with the consistent pace, but according to Strava should be quicker down hill. But this was about constant effort.

   So, where to next? After I recover from the Roller Coaster Run I aim to gradually build up to 165 BPM for my tempo and interval work and 150 BPM during my long runs. As the winter season draws near I want to push that to 170 BPM and 155 BPM.

   I’ve played with Heart Rate training before, but not as seriously as this. I'm excited again.

   

   I can’t wait to see how it all goes. I’m excited, are you? 

My Summer Training strategies - Heart rate training

   A while ago I posted about my experiences with Heat Rate training (initial post and the follow up post). With my increasing training load for the Roller Coaster run (a write up to come) and the Great Ocean Road in May, for my training during the Australian Summer I needed to find a baseline and manageable limit to my training.

   With a change in family lifestyle in February this year, my weekday training had to make the switch to afternoons. At the time I was super excited to not have to get out of bed, hit the road early and train before school. Most of the time I really enjoyed it, but in trying to establish better sleeping habits I liked the idea of an extra 20-25 minutes in bed each day.

   Fast-forward 6 weeks and it’s tougher than I thought. A long day, the drive home and then a regular 27 – 30 degree C heat I’m needing to find motivation and regularity. For me the regularity has become my heart rate.

I’ve continued to love my easy long runs, and have had no issue with running them at a heart rate of 140 – 145 on the flatter runs, while on the hillier runs I aim to keep it at 145 and up to 150 on the incline. Yes speed drops, but effort has to remain consistent. This also means I need to push a little harder on the decline – no slacking off. I’ve again built up to happily running 2 hours over varying terrain and gradients.

   As I mentioned, after work has been the challenge. So in the last 4 weeks and after some experimentation and realisation, I’ve been targeting 160 BPM as my happy place. I calculated it as about 90% of my working heart rate – 185 recorded max this year – 10%. Using a formula from Brian Mac, Sports coach, my 85% zone is 163 so when I push it that little more or allow it to fluctuate due to the many variables in a run and life I’ve been hitting the sweet spot. There are many different formulas out there. 160 seemed to be where I could manage a stupid steep 2km hill climb or push 3km on a constant 3-6% uphill course at about 4 – 4:15 minute km pace.

You can check out some of the data @ http://www.brianmac.co.uk/hrm1.htm

   So how am I utilising this? My weekday runs are a mix of a 5.5km rather steep hill run (Roughly 50% mix of ascent and descent as its out and back) where I limit 165 on the up and push to stay at 160 on the down (that stupid 2km incline inc), 7km over 3.5km out at a 3-6% gradient hill at 160 before pushing the speed to hit and maintain the 165 on the descent, 1km trails repeats on a favourite track at 160 bpm, dropping to 145 bpm during static recovery before the next repeat, diminishing ks where I start at a pace and increase the speed every k over 5km and finally varying high speed intervals (100m on an incline on a bush trail or up to 500m on the Warby Trail) where I try to max and sustain 165 – 170 and recover with a 50m walk. I think I get a great mix of training on my two nights a week and as I lost my foot pod, I’ve only had HR to go on.  And, this gives me a constant when the temperature has been hot. With the new Ambit 3 I bought I’ll be able to monitor HR and speed. The speed component I’ll only look at at the end of each run as I want to train my heart, not the head.   

   How do I know where I’m working? At 145 bpm or less I rarely have to think about my breathing, and if I do I can easily breathe nasally during the intake and exhale through the mouth. 150 bpm and higher I start to focus on my cadence and breathing in for three strides and out for two, on a 3-2 inhale-exhale cycle. At 160 BPM I drop to a 2-1 inhale exhale cycle and really have to focus hard to breathe nasally although I do revert to all breathing through the mouth when pushed.

   So, the big question is, has it worked? I’ve only really just found 160 BPM to be that happy place in the last few weeks and as luck would have it, my evening run nights have been those hot and humid nights that we all don’t love to train in. I’ve pushed the 1.1km repeats to 170 but by the third my time over the 1.1km dropped by 35 – 35 seconds.  Perhaps 160 has been an inflated target that’s not pushed me enough. I'll also monitor my resting HR by lying down for a minute (just enough to relax) and work from there. If it's a lower HR I'll be able to push harder, if it starts higher I may just take things a fraction easier. And, theres always just going by how you feel. 
   You’ll have to come back for my Maroondah Dam 8km race report to find out just how it all worked, as this was a race of pure forget the rest strategy. It was all about me and learning what makes my keeping ticking.

   Cheers and happy training, the Fish!

Guest review of the new Skins A400 range - Mrs Fish!

In 2014 Mrs Fish was selected to be one of the 2014 Victorian Skins recruits for the Melbourne City to Sea event. She has continued to develop her relationship with Skins who very kindly gave her the opportunity to proudly wear some of their new products and share her thoughts on the new range.

Here are her thoughts: 

"My review for the new A400 Skins!!!

My first impression of the new SKINS A400 range was one of excitement! So many added features and improvements and a great new look! The Plus range adds a touch of sportiness and the layering idea is fabulous to combine with other garments. For me, the SKINS Plus Revive Tank gave me confidence to wear a crop top and would be brilliant paired with the A400 crop or tank which is definitely part of my next purchase. It is lightweight, moisture-wicking, comfortable and a great fit. I love the idea of the toggle and was pleased to be able to pull it together to fit nicely over my Women's Rush Shorts.

What struck me about the shorts was the fabric. They are so lightweight, they didn't chafe at all and they are a great cut and shape. I wore them on their own, but could see them being super comfortable over the A400 or A200 Tights. A great idea for those who may want the extra visibility at night or in overcast conditions, warmth or even confidence to wear the tights. For somebody like me that seems to really appreciate compression, I found the Essentials Unisex Calf Tights brilliant! I often suffer from tight calves and didn't notice it whilst they were on. I use them for training, recovery and even warmth in the cooler weather under a pair of tights. I found them very comfortable, easy to put on and breathable. 

What really stood out for me was the new 360 degree reflective highlights. So simple, but highly visible at night! As shown in the photo below, we took one of the gear without a flash and one with to demonstrate how the logos will reflect at night.

They look great!

Exceptional visibility at night!

The SKINS logo really stands out 

​ 

I would call myself a middle to long distance runner and as such I need sports gear that is comfortable, breathable, reflective and most importantly functional. SKINS you never fail to impress me. Your new A400 range I believe has it all, and I will continue to spread the word and wear SKINS to show just how impressive it is."

Mrs Fish A.K.A Emma