2015 Salomon Trail Series - Race 2, Plenty Gorge

-3 degrees C. That was the lowest we saw on the trip to Lower Plenty Gorge on the way to Race two of the Salomon Trail Series. The kids were fascinated by all of the frost on the ground and cars, I got excited when we arrived and it had warmed up to plain ol 0 degrees C.

So if race one started on the coldest Melbourne morning in 10 years, and race two started on the coldest morning in twenty years, I'm tipping snow and the 100 year freeze for race three at Silvan....

Back to the race recap. Of all the mornings to forget a long sleeve top, this morning was not the one to do so. At least it was a great reason to proudly break out the Generation Run singlet that I'd been so keen to race in If you've followed my posts you'll know how much of an inspiration Bex and Steve, the team behind Gen Run are to me, my friends and my family.

After catching up with Bex and Steve, and Colette McShane, AKA The Hiit Mum for some happy snaps and pre-race banter it was time to strip down and warm up.

This time I made sure I was well prepared and commenced my warm up about 20 minutes before the race start. It was some gentle jogs along the car park, followed by squats and lunges and repeat. The jog intensity slowly increased each time.

Phase One:

At 9:12 we were off. My goal was another top ten finish, so my first km was ran at a speed where I pushed down the road to keep the lead runners in sight, but not so fast that I'd fade near the end of the race. Although the graph shows a fairly neutral elevation gain, the severity of the ups and down meant that finding a regular pace was proving to be a challenge. The sharp left hander here just before we hit level ground was a real pinch.

Rocking #GenRun and the Skins A400 #equipmentnotclothing

Phase Two:

We dashed across the plain and as we reached the end of the first real rise the trail flattened out into that beautiful single trail that I enjoyed so much last year. We were ducking and weaving through the trees at a steady pace. Entering the 2nd km took us into my favourite section of this race, a free-flowing single/double trail through some beautiful old and young Aussie gum trees. Although the gradient and trail continued to climb, the pace continued to be hot and the field slowly spread. I played cat and mouse with a few of the other runners for a while before I made a move on the last brief dip down into the gully, and the following climb allowed me to break free from the pack and placed me just behind Mr Skins and Mr Green Fluro. I now had the rest of the race to slowly try and real them in.

Phase Three:

At this point we broke through the trees and continued to slowly climb alongside a wide open field. Everytime I thought I was making up ground, the gap between me and Mr Skins and Mr Fluro widened a touch before I reeled it in again. This was the section that perhaps allowed them to play to their strengths in the straight, I'd catch them on the next hill. Speaking of which, the wide open section you can see was a lovely, steep section of at least -12%. Here I bent the knees a little, increased my cadence and lightly danced down to the turning point. I though I was quick, however Strava's GAP suggests I should have gone faster!

Phase Four:

According to Strava, this is where I lost ground. The GAP compares your actual pace (if it were flat) to their algorithms on how inclines and declines should slow you down or speed you up. If your GAP is lower than your actual time, you are running strongly. If it's higher, you could have potentially been going faster. They do also state that it doesn't take into account terrain. This is good because this section was quite narrow and full of twists and turns - great fun! Maybe I wasn't so slow as I had managed to bridge the distance between myself and Mr Fluro Green and Mr Skins to about 20 - 50m.

Phase 5:

The 5th km was a tough one. The double trail we had been running soon came to an end and we took a sharp turn over a creek and onto a very slippery single trail that gradually rose and rose. It was one of those trails where you felt that one wrong step and you's slide down the gully and into the drink. I pushed as hard as I dared, and had my men in my sights. Through all the twists and turns, rises and falls of the cut backs I had them within 20m as we the trail plateaued and we merged with the long course runners. On a slower day this would have been wicked fun.

Here is where I made my mistake. I should have dug that little harder and pulled in behind them. I knew their was a long single trail section to come that followed the river, but I was hoping to nab them in the final 400m uphill Suunto Sprint. I had however underestimated the number of long course runners and my two marks were lost in the crowd.

Phase 6:

Before we started the fast and furious dash along side the river, we had one last, long descent to tackle. With the sun finally burning through the clouds and hitting you in the face, the narrow track dominated by loose gravel and tree roots, this was where you needed to be a mountain lion. Light on your feet and poised. 

I did pretty well, passing a few runners, hopefully aided by my 'Short course passing' war cry. We changed trails slightly onto a dirt track that was only just single trail, there was no room to pass and I had no idea where Mr Fluro and Mr Skins had got too. I was hoping they'd also got caught up in the mix. Finally the trail bottomed out and widened up again and I was able to pick up the pace heading up the gradual climb before the last little side track I call 'peek-a-boo' rise. 

This is where a number of runners came to a halt, catching a breath before hiking the hill. There was no way I was going to stop and I needed all sorts of high cadence, sidestepping trickery to keep moving past. At the top of peek-a-boo rise you seem to just pop up onto the road that we started on, and the long course runners turn left and the short and medium course runners start the final 400m 'Suunto sprint' up, and up, and up the hill to the finish line.  

Final phase:

The picture above looks a lot longer than 400m, and it felt it. This last climb was gruelling, and after being pinged at the post last year I was not going to slow down. I dug deep and headed for home. No one was catching me, but I think I'd past Mr Fluro Green at the bottom of Peek-a-boo rise, would I see Mr Skins before the last timing mat?

As I surged up the last of the road and turned across the flat to the finish line I saw Mr Skins gasping for air just beyond the finish, perhaps having finished 20 - 50m ahead of me.

I crossed the line in 30:30, good enough to see me finish 6th, 5th male and again, 4th in the huge 20-39yrs division. Bec had run and amazing 28:30ish, just behind the winner and Steve was 4th, also under 29:30. I was stoked to be within minutes of them.

Did you race the Gorge? I'd love to hear your thoughts on the race and how you handled the cold and slippery conditions.

Till next time, Thisfish   ThisFishCanRun@Facebook 

My 145 BPM Heart Rate Training - Update 3 2015

Hello again my friends and running family. 

It's been almost 6 months since I commenced this seasons training, training using the Maffetone method of using my heart rate (180 - my age) as the measure of my consistency and effort levels. 

To make a potentially long blog shorter, I started using heart rate training in our Summer to monitor my effort levels and to train consistently regardless of heatwave or not, morning or night. For my EZ runs I run at 145 +/- 5 beats regardless of distance or elevation variance. 

Heart rate training works

I'm happy to share that I've reached a happy place. 

What have I learned in these six months? What have I gained? 

• The machine and the beast.

My EZ runs are where I am the machine. I focus on my form: Cadence, the POSE lean, relaxed hands and breathing - 3 in to every 2 out. Run like a metronome - 180 strides per minute, lift your knees and place the feet, landing midfoot. 

The HI sessions is where you run like a beast. You push the body to it's limits. Your breathing is labored and 2 in to 1 out if you manage, you drive forward with your knees and your arms push the momentum forward. These are the moments of the last kms of a race where you dig deep. 

• Consistency is king.

I was told at the Great Ocean Road Half Marathon that I was like a metronome - my pacing and cadence were that consistent. I've found that my EZ runs are almost like clockwork. At the given time of day, I find that I run at an average pace within 5-10 seconds per km. I have five routes that I like to use and on each one I have gradually brought down my average pace by about 5 seconds per km a fortnight over the last 6 months. 

• Time of day matters.

I had done a little bit of reading about using your circadian rhythm (the natural ups and downs of your heart rate and energy levels) to match your workouts to the appropriate intensity level. Last year nearly all of my running took place at about 6:15am in the morning and I had the luxury of almost any time of day on the weekend. 

This year I have needed to change my routine to running at 5:15am two or three days a week and one 5:15 - 5:30pm run of an evening. I also have the luxury of the weekend run at any given time. 

My reading suggested that EZ runs should take place early in the morning and your HI (high intensity) runs are best later in the day to match your circadian patterns. 

My am runs are generally run between 5:10 - 5:20 km pace. These are run after a warm up of 2x20 push-ups, 2x20 squats, 2x20 clams or calf raises. 

My pm runs have come down from an average of 5:15 pace to my most recent run at 4:38 pace. They hovered at 4:55-5:05 for last couple of months before I changed my weekly work out pattern. You can follow me on Strava to see what I do. 

I don't know what it is, but matching my HI to the evening has also helped my push my limits and hit speed and HR highs. 

• Intensity is vital

To race hard you have to train hard. I am in a happy place at the moment, with my 'flat' race time down to a very consistent 3:51-3:54 km pace. 

As I mentioned, I plateaued for a while. I think this was just before the start of the race season where I had been in the building phase and limited to 145HR runs for all sessions. Since reintroducing a weekly HI session selected from; hill sprints (up and down), Increasing HR pyramids to max and down to 145, Diminishing km tempo runs and uphill tempos I've seen my pm EZ times come down rapidly. I've put this down to getting the right mix of intensities. 

Train hard, race hard

• You've got to enjoy it!

Most importantly, I've loved each and every training session I've had. 

I love my EZ runs, and seeing the pm times come down is highly motivating. I also really look forward to my weekly speed sessions where I can unleash and really run. 

With another two Salomon Trail series races to come and the City2Sea as a minimum on the race calendar I will continue to follow my HR training through to the end of the year. Make sure you follow along to see where my EZ pace ends up (or down if I'm getting it right). 

Happy running my friends. 

Skins Plus Tech Vest review

    In our many discussions about running gear, Mrs Fish and I have often said that Skins needed something to mix and match their excellent A400 and A200 compression ranges with.

    It could have been something as simple as a cap or running shirt. People like to match up their go to gear and support a favourite brand, so when the new Skins Essentials and Skins Plus range was launched we were super excited.

    
    After checking out the new range on the Skins site I quickly hit the buy button on the $69 Skins Plus Men’s Tech Vest and the Skins Essential Macro Short Sleeve Shirt. 

Skins Plus Tech Vest

    Ever since I got drenched in the Elite Barrier Vest, I’ve been back on the hunt for the perfect running jacket. Our brothers in the US of A get the full sleeve version, but with the Skins A400 Arm Compressors I’ve been happy to mix it up with the vest (the running and cycling jackets are now available). The arm compressors are provide a little rain protection, are great in the cold, and can be quickly rolled down if you get too warm. Having said that, I hope that Skins Australia is able to extend our range soon.

     The Tech Vest is exactly as what the Skins site describes. First of all it is light, very light. When you slip it on you barely notice it’s there. Being of a slim build, the athletic cut fits well across the shoulders and chest and tapers to the waist nicely. On me the arm holes are possibly a little big, but they allow your full range of movement. The elastic toggles in the hem at the waist allow you to draw the vest in tight to keep it in place during your run. 

The length is just long enough to provide a little ‘modesty’ where you might feel you need it, and it keeps the full length of your torso dry in the wet. It has a full length zip that allows you to zip right up and under your chin. The two pockets are also very handy for keeping your keys close at hand, or a little bit of cash or gels etc. I wouldn’t use it for my phone as I hate the feeling of it jiggling around.

Good coverage, bright!

     The same glass beading that is used in the A400 tights is integrated into the logos and seems, and they work amazingly in low light and dark conditions. Again, I’ve full confidence wearing it along the trail at night or when running roadside. And being black, it accessorises very nicely with any coloured running shirt, or as a casual vest in mild to cool conditions.

     So how does it work as a vest that has been designed to work with the 2015 compression range and complete your sports performance kit?

     It works very very well. As we’ve moved from late summer into autumn and the early stages of winter I’ve been able to run in the Skins Plus Tech Vest in temperatures ranging from a mild 12-13 degrees afternoon run, to a very chilly 2-3 degree morning run. In the warmer weather it has breathed very well. When you get warm, simply adjust the zipper to change your comfort levels.

    More importantly, in the cold it is also very effective. Our autumn evenings often have a slight breeze, and the Tech Vest materials do a great job of keeping out the breeze. In the morning as you run through the fog and mist just pull up the zipper and your core is kept dry and warm. I can confidently head out with a long sleeve or compression top and know that this is all I’ll need. On the most extreme 2 degree morning that I’ve had so far, I wore a long sleeve top, gloves and the Tech Vest and I had no issues with the cold. In fact, I came home with a slight sweat after an EZ run!

With the hood

    
     So how does it work in the rain? As touted, the Tech Vest is lightweight and breathes very well. It also keeps you dry. I’ve finally been able to run in it, through light showers to moderate rain. In both conditions I came home dry, with the only moisture under the vest coming from my own perspiration. In my review so far, I’ve not mentioned the hood, something my barrier vest did not have. The hood is of the same light material, and rolls up nicely when not needed. It is also toggled, so you can draw it in tight against the wind and rain. For me, it works best with a running cap or under my head torch on early morning or twilight runs. Yes the cap keeps my face dry, but the hood also keeps my ears dry and warm, as well as my neck. Without a headband or the peak of a cap, it either closes in around my face too much or is too loose. A minor quirk but one that is easy to fix.

    In conclusion, the Skins Plus Men’s Tech Vest fits well, keeps you warm yet allows you to breathe, keeps you dry and it looks pretty sweet.

    Happy running once more, 

    Lachie

Great casual wear too!

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