Heart Rate Training and Running

Finally a little bit of time to sit down and put fingers to keypads :) 

In the last few weeks my training runs have lost some of the gloss, some of the zip that I was getting 6 or so weeks ago. In that period I've run two races - one road the other trail and achieved PB times and top 10 finishes in both. I should be flying!

I'd spent the last 4 months refining my form and gait and felt full of confidence - enough so to write about it in my previous posts. 

So, why is the training track such a struggle? I was chatting to Leigh at Refine Training in Kew and he suggested that I should look into some Heart Rate training and research. 

I spent some time browsing and found these great websites which really inspired me: 

Mark Allen - a gun Triathlete 

Runners World - a great article and still highly relevant 

and 

Coach.org 

From what I had read, I had been over taxing myself. A simple rookie mistake? More speed each session, dropping times and the desire to do better than the last run. 

I strapped on the monitor and took off. A 9.5km run at a 'moving but not flying pace' took me 41:15 - 5 minutes faster than in August when I was learning to retrain my form and gait. Surely this is only good? Then I looked at the monitor. I was running at 159BM and right up in the 80-85% HR zone. I had been sucked in by my ego - yup I'm faster and stronger and more refined than before but not training as smart as I thought. 

Now according to Runnersworld a 1/2 marathon can be run at this pace, but I am only training. Who am I racing and why? 

After getting back to the research I should be running at this 80-85% mark for a maximum of 10% of my training. Here I was training at this rate all the time, who knows what crazy mark I was hitting for my intervals...

So, what should I be doing? After reading Marks site I, the self educated decided that I need to drop back into that 60-75% zone and rebuild my HR. This zone is where all the good stuff happens. Its the correct exercise levels to increase my heart strength and size for better blood flow and oxygen consumption. In turn this makes each beat more efficient and the reward for effort greater. 

On the weekend I strapped on the monitor again and went out for a run with my wife. Operation Target 145HR (60-70% Max HR zone). As we took off it felt painfully slow - ala Marks droppping from 5 min miles to 8 min miles. But, 2km in to the run we both felt relaxed and really happy - it made for some great chats. It was a real struggle to keep at the 145 target, especially up hill we we had to really drop our pace and lift the leg cadence just to avoid walking. An 8.5km run took us 48:30 - normally a 38 min run for me and 43 min run for her. However, we both felt we could go out there and run it again and again. Not the usual feeling! 

On Tuesday I did a 9.5 km run again at target 145. This I felt a little better but still really had to watch the tempo on the outbound to avoid over reaching and keep the HR down. It really allowed me to focus on form and function again and I enjoyed stretching out a little on the homebound leg as the decline meant I had to run faster to keep the HR up. The time was 3 minutes slower than the first run of this route 4 months ago and 8 minutes slower than when I ran it  the week before my 41:12 10 km race in Lara. I will try this run again in two weeks and see if any difference has been made. Yeah I know, weather conditions can have a big impact...

Today I did 12.2 km in 1:00:10. It felt great! Again I had to really slow for the inclines, its amazing how you will jump 5-7 BPM with even just 2-3 degrees- very frustrating! But, on the flats and declines I could lift my tempo to push the HR back up. This felt like running again and I really enjoyed it. The average km time was 4:55, not 4:25 like previous runs. 

In hindsight my retraining of my gait and style really slowed me down and forced me to train in the right zone. Were those 3 months of form and function focus the best thing I ever did? Was the 30-40 sec per km faster a combination to training in the right  HR zone and improving my stride?  

My goal from here is to target 145 for 3 of my 4 runs a week until the 5th of Jan when I have a 7.75 km trail race. On the other day it will be tempo training of about 20-30 min in the 80-90% HR zone to keep my speed and so that the body does not 'unlearn' race tempo situations. I hope to build my heart endurance for the 29 km trail race on the 13th of January next year.

I hope that in these 6 weeks I can get my ave km time back to 4:30 or less while training in the 'Target 145' days, essentially buying an extra 35 seconds for the same perceived heart effort. Will this translate into much faster race day times (4:00 or sub 4:00 kms) where I can push it the extra 15-20%? 

What are your experiences with this? 

Cheers and happy running, Lachie

December 30 update

Well, its with a feeling of mixed success that I write this. It's been nearly a month of the new training and I dont feel as though I've made fitness gains but I have learnt so much about myself. 

The target  145 BPM has been easy to hit. It took a little getting used to running slower, almost a minute slower than my race and previous training times. But then again, I was training at race pace all the time. 

Dropping the pace really enabled me to not only focus on my form and running, but really enjoy things again. I come back from training refreshed, not knackered. However, I'm not yet really any faster at the 145 BPM pace.

In the four weeks I've made up perhaps 5 seconds per km again, so a slow and steady improvement. 

I've run my toughest hill climb ever, a 45 minute climb up an average 15-18% incline. for this run I seriously managed the HR to keep it at 145 and I felt so good I did an extra circuit at the top. The trip down was 23 minutes slower and the HR averaged about 137-141. I didn't push the speed for injury sake. 

I've also run my longest run ever, 29.4km of which the last 18km was a 2% incline nearly the whole way. For the first 12km I kept the traget HR, but from there the slight incline all the way meant it slowly crept to 148 for a few km, 150, 153, 157 and peaked at a steady 161 for the last 3km. I would have slowed the pace but was meeting the family at the end of the run for a picnic. I had over sold my time so I had to keep the the km pace rather than heart rate. 

With out the 145 BPM goal I'd have gone out at 80-85% of my max HR and more than likely failed to make the distance. I'd have peaked to early up the hills and gone too hard too soon on the long run. 

Wearing the HR monitor each run now know more about how I feel and at what effort each run is. E.g when I'm cruising its at about 145 - 150. When I push hard it goes up to about 157 - 162 and at 166 + I'm beathing hard but I know I can sustain it for at least 20 - 30 minutes (the weather might get the better of me when it's hot!) 

My last ran was up some serious hills, and I let the HR get to about 159-163 for the 700m - 1.25km on the longest hill climbs, but I felt confident and refreshed as it dropped back to 145 within about 200m of descent/flat running.

My next run is a 7.75 course over short, undulating hills (Read how I went in the Portsea Twilight run). The race plan is to go out at 163-167 and hopefully a sub 4:00min km pace. Yes, It'll race up on the hills but I know that I can race the downs and it will drop to 130BPM and probably as high as 145 if I really push it - I know that I can recover and power on. Will it work? I hope so! Runners world also state that you should be able to run 5-10km at 90%, which is for me is 171 BPM. I know I can do 162-165 for 5km on a hot and humid morning. 

Until the end of Jan I will aim for 145BPM on my long slow runs and use that as the recovery point for my tempos. When I get back to work in Feb I'll trace my original 9.6km 'test' course and see if I can sustain the effort but hopefully gain that valuable time that I am chasing. 

Stay tuned, time will tell :)

Cheers, Lachie

2012 Marysville 10km trail race

On yet another beautiful Sunday morning we set off as a family for the 2012 Marysville Running Festival to compete in the 10km race.

It was an interesting set up, at the Marysville football oval with the finish line kind of in the middle after a half lap. We were there early to collect our bibs and it gave us the chance to watch some of the 21km runners come through on their second lap of the course. We were very pleased to see my wife’s sister come through as the leading female runner, in a very impressive sub 40 time.  

We cheered her on as she continued on for the last 10km and we began to mill around at the starting line.

The starting line was the ovals edge, and we had to take care not to stop any of the 21, 30 and 50km runners who were coming through…

238 runners toed the line...

The starting instructions were issued and the countdown begun, we were still saying goodbye to the kids and the horn went off! See ya later kids, dads gotta run! I took off with the leading pack and let the runners run while I found my comfort zone for the hardest part of the run.

As this was a trail run I had studied the course and worked out my race plan. Would I stick to it?

The first 4.5km was up a 5% incline on the road to Stephenson’s Falls. My target was to pace at 5 minute ks and hit the first downhill at the 20 minute mark. Having found some of the hardest local hills in the area my wife and I were pleasantly surprised at how well we managed this first section. I was running well, breathing hard but with a little smile as I watched the other runners drop off along the way or really huffing and puffing their way to the top.  I was even able to encourage and keep another runner kicking along beside me – we had the same sub 45 minute finishing goal.

I reached the falls in 20ish minutes, this section perfectly timed. The first trail section beckoned and I watched as he took off. I eased into a rhythm, picking up speed and picking off other runners over the next 2.5kms. From this point no one passed me, ultimately a great feeling! I think I looked pretty at this point...

Thanks to Wildplans [Tegyn A]'s photostream for allowing runners access to the above image (from the days collection of course) - great shots of the day!

At the end of this section I had caught him and we had a chuckle at his effort and then settled into the next 1.5 on the gravel road. At this point I had planned to push the speed and I eased into a really nice stride and managed to leave him behind and weave past another dozen or so runners. How many had I passed, who knows as we were now well mixed with the half and 30km runners.

I made the turn at the 8km point and knowing this was where I would make up clock time. From here to 9.5 it was a fast section on the walking/hiking track that was essentially downhill with a few brief but sharp rises. I picked up the pace and threw caution to the wind as I almost sprinted this section to the finish. It was fast and furious and the best fun that I’ve ever had running. There were a few little twists and turns on the path but as it was man-made gravel I felt pretty secure with my feet. The Trailroc 235s also did exactly what they were made for – gave me traction where I landed and let me feel the track.

As I drew closer to the oval and the finish the track flattened out and I was starting to search for the finish, I’d almost run my race. At the final turn back onto the oval I was spent but gave one last kick to do the last 200m half lap to finish under my goal time – 44:31 - 5th Overall! Official results page if you don't believe me

So, yes, I stuck to the initial race plan. It was the best run I’ve had and I’m now looking forward to the Victorian Trail and Cross Country Championships next year.

My amazing sister-in-law won the females 21km and my incredible wife beat her goal time of sub 55 with a very respectable and I’m proud of her time of 52:30 to come in 7th of the females. 

2012 Lara Fun Run - 10km results

On a cracker of a morning, the 2012 Lara Fun run has been run and won. Not by me, but I am pretty proud of my results. 

The facts: 248 runners. Me, 10km in 41:12, 7th in my division and 15th overall. After a mad sprint to the finish i missed 14th by a second. He heard me coming and just held on :)

It was an enjoyable morning, about 20 degrees C and not a breath of wind. My amazing wife and I were on the second row of the grid and the starters horn went! 

Set in the scenic Serindip Sanctuary, we ran 2 x 5km laps of the lake on the gravel access road. 

I went out with the lead pack and settled in somewhere about 20th. The first km came round in 3:27 - Holy smoke, was I really travelling that quick or was it a short k? I was content to watch the pacemakers do their thing and I settled into my rythem.  It was round the next bend and the course meandered through the sanctuary and with a few very gentle ups and downs the first 5km done and dusted. My time, no idea as I had accidentally reset my watch at the first km. I was tracking at about 4:10 for the kms. 

At the 5 km mark I had a pack of about 6 runners in front of me and made the decision to hunt them down, one by one! Each km I pulled them back and by the 8km i had reeled in 4 of them and enjoyed about a km run with another bloke - apparently it looked like I was doing it easy... With a km to go I had the other two in my sights and as I hit the last 600m I turned on what I had left. With 200 to go I nailed the next guy and had about 50m to make up over the last 100m on my next placing. 25m I was within 2m and he had just enough in him to maintain that gap. Over the line and there was officially a second between us. 

From there it was a nervous 7 min wait as I waited for the wife to finish. Kids in tow we waited, not patiently for her. Then mummy was coming through. I paced her and encouraged the last 200m and over the line she went, 48:28, a new PB and we were to find out 10th female and 4th in here division. 

I was 42 seconds off the top 10 and she was 42 seconds off third in here division! 

50m to go - a grimmace of pain or smile for the camera?

I wore the Trailroc 235 and they felt awesome. My stride was strong and I felt light on my feet. Now my legs feel great and I'm hoping to get a similar placing next week in the Marysville Running Festival 10km. 

I feel this natural running journey is coming to fruition and cant wait to see what I can do next time and more so in next years running season. 

Am I a natural runner or do I run naturally?

Am I a natural runner? Do I run naturally?

This is a question I have just started to ask myself as a part of a journey I have been taking for the last four months.

Perhaps with luck I had been running in a variety of the 8mm drop Saucony’s for the last 4 years. In the last 12 months I had been in the ‘minimalist’ Brooks Green Silence and the 4mm Saucony Kinvaras. I saw it as luck as I had commenced becoming a runner with fairly minimal shoe support and gait correction.

In June I decided to ‘take the next step’ and try to work out why I was having heel issues and trouble with my calves and hips when I upped the kms in my weekly running.  I had a gait analysis done by the terrific crew down at Active Feet in Bayswater. Apparently I ran with a ‘midfoot to rear’ strike and slight over pronation. I was to be sold the Asics DS Race 9 to help correct my problems. So after trawling the net to find the best deal on these, no – one will ship to Australia at the price I wanted,  I decided to pop in to Runners World on High St in Kew. Neil there was fantastic. We had a chat, I told him my history and I was steered clear of the Asics. I was sold on some New Balance 890 v.2 These were a lightweight, minimal shoe similar to my Sauconys, but the foam padding was vastly different to what I was used to and after 9 or so km in each run I began to get sore feet – fore and mid sections.

This was the tipping point – do let the shoes correct me and forever rely on technology or do I learn how to really run and work through this the right way?

What was going on? 

I then put my mind to some research and though about that gait assessment. The runningwarehouse.com shoe comparer bought Inov-8 to my attention. I did some reading on various blogs about these (Thanks Stan!) and my running form. After some barefoot sessions in the gym with Leigh from http://www.refinetraining.com.au/ I was shown how I ran very narrow, almost landing on a straight line down the basketball court. I had quite good form but needed to keep the natural width between my knees as I run. With a few tweaks Leigh had me running better already. My mantra was now ‘drive the knees up and straight, light feet, knees up and forward, light feet’. I had tried the inov-8s at Runners World so I took a punt through wiggle.co.uk. In the meantime I spent the next few weeks completely cutting down the kms and focusing purely on finding that good form. I must admit, it became almost an obsession but I really enjoyed the running again. I started to feel better and the hips and feet were thanking me. A week later and the 233s arrived. These babies’s had even less cushioning than what I was used to, but all the light feet practice had paid off. I was taking the first real step towards that natural running form.

After a month I was ready for my 15km DE Castella run. This was the unknown. I was just going to run the run, focusing on my form and gait and see what happened. I went out with the leaders, thinking ‘cadence, knees forward and up, light feet’. This worked well and I soon settled into about the top 50, with a consistent effort but not going for broke either. As the rolling hills wore on people beside me began to drop and I kept on with my mantra. Fast forward to the finish line and I set a new PB over the recorded 10km and the race in 1:07:13 – Happy days! I finished 25 in my division and 45 overall!

With this little personal victory I hit the training track a little harder and began to push the pace on my training runs that little more. Soon I was a constant 4:27 km man.  3 weeks into the journey and I was ready for the next phase, the 3mm Inov-8 X-lite 155s. Reading Stan’s blog again and many other reviews on the web I had the confidence in myself and the shoes. I could do no wrong.  A week later and after a few 2 x 3km trial runs I did my first real 10km in them. They felt great, but I had a few niggles in the calves.

I continued the longer training runs, but was very form focused again and was consistently making little tweaks to my stride and landing. A couple of weeks in, and some alternating between the shoes and I was running stronger and the calves were much more relaxed. Possibly a lot of stretching each night also helped this process.

The moment of crystallisation came on a beach run. I wasn’t up for the distance but over analysed my footprints. I tried a few different gaits and found what felt best. Looking back at my prints and I was landing perfectly on the fore/mid foot area. I took a risk and flew back along the beach and then ran the last 500m along the road barefoot. Whooping and hollering quietly to myself I ran all the way back, no thumping of the feet or jarring of the legs, just a great feeling. The following day I cracked a 51 minute 12km, my best time ever over a flat course.

At this point I decided to enter the Two Bays Trail Run – 29km over trail and varied terrain. Much as I love the road series, they were not going to be doing this run with me. It was time for some trail shoes. Again I turned to Inov-8, why move from a good thing? I wanted to get the Trailroc 245 to continue with the 3mm drop to match the road shoes, but when Wiggle had 25% off ‘in stock only’ and there were no 245s, I took the gamble on the 235s – zero drop, ala natural running form.

They arrived and the first run was a fast and ferocious bash through the bush and along the trail. They felt great, I felt fast and free. I had to think about what I was doing with my knees and feet (knees forward and straight, light landing) again but I arrived home with muddy shoes and happy legs. The following morning was 3km asphalt run around the block near work and again I pulled up feeling great. I had a slight calf niggle along the way but minor adjustments fixed that. To finish I hit the tready and did 3 x 500m with 30sec rest. Again, wonderful (but I’m not as keen on the tready now!).

Finally, on Saturday I did almost 6km over rolling hills (including a 1.5km stretch up a 6 degree incline, and then quite quickly back down it!) over a mix of pavement onto trail in the zero drop Trailroc 235 and enjoyed the whole run. I could ascend and descend hills with ease and my feet felt great and my calves felt just as good as before I left. Even as I sit here now, the legs have no pain.

The hip trouble I had is gone and I’m enjoying it again. So my question is, am I a natural runner or have I learnt to run natural? 

When can I classify myself as a barefoot runner?

I’d love to hear your thoughts on just how much attention you pay to your form when running. Has it helped your love of running?

Cheers and happy feet, Lachie 


The Update!!! 6 December 2012

Well it's now been 2 months since this post and 5 months of Natural Running. 
I've since done over 90km in training including 2 x 10km races in my 'barefoot/natural/zero drop' 235 trailrocs. When I put them on I feel ready to fly. Running feels effortless.

I have run up to 20km in them with out foot pain or calf/Achilles problems that people warn about and I really enjoy the sensation of being able to feel the ground and be in-control of my running. I still need to work on my leg strength, as I do notice that my quads get much heavier when running with this drop. It's something I've not felt as much with the 155s that are off a 3mm drop. 

I'm now waiting for  my 155s to wear out so I can go out and purchase some of the bare x - zero drop road range sold by inov-8. 

The best running shoe review - Inov-8 Trailroc 235 review

                          

A Shoe review: Inov-8 Trailroc 235 review

So these first reviews might take some tweaking, but hopefully they can guide some people in the right direction as to whats out there...

These shoes, I love! But, if your now considering the Inov-8 Trailroc 150s -I seriously think you can't go to wrong. You will need to have developed your natural running and be comfortable in the 'barefoot' range to truly maximize their performance. That shoe is uber light and felxible and has the same insane levels of grip provided by the trailroc 235. For now though I have racked up over 400km in my 235s and continue to love every run in them.

All the techinical details are here at the adventuremegastore:  It's not my domain so I'll leave it to the experts. 

I can say the Inov-8 Trailroc 235 is a zero drop, minimalist trail shoe. It's promoted as being fast... I have done some barefoot running in the gym and over a few hundred meters along the streets while working on my gait and technique, so I had been quite keen to see if I could really do it. 

To be honest, as this shoe is not yet available in Australia (As of Feb 2013 it now is!), I um and ahhed about it. I wanted the Inov-8 Trailroc 245 (Which would match the 1 arrow 155s that I have, hit the link to a great retailer to find out more) but when these came up on sale I had to hit the button. 

A big thanks to the very patient team at www.barefootinc.com.au for all their patience in answering my questions. The advice was spot on. Without them I would not have made the purchase.

My questions were: 

How does it fit compared to the Inov-8 Road - X 233? ( a link to my review of a great shoe) What is the grip really like? How will I go transitioning to a zero drop shoe?

The answers may appear below.

First up, the shoe is better looking in the flesh. I can't say what it is, it's just a better colour than what is pictured. 

The fit is more true to my Inov-8 Road X 233 - for me that is the better length. Width is an exact match to the inner sole of the 233 and X lite 155. All have the Inov-8 anatomical last which  allows for a wider toe spread (more room at the front!). 

On the trail they felt fast and furious. They have a tri-compound grip where the front, midfoot and rear sections of the shoes have different tread patterns according to how we use our feet. The front offers more grip for digging in and gripping the trail. I smashed out a quick 4km through the bush and on a fire access track. The traction up and down the ascent / descent was spot on and I could take on some crazier angles to avoid the huge puddles. My foot landed where I wanted it to and it stayed there!

When I did hit the puddles I had no hesitation in my stride - it was like they weren't there. So, the grip is awesome. 

My feet and calves also felt great. Me, I was knackered after going out so fast! It was a real blast getting them down and dirty straight out of the box. 

On the street today I did a rolling hill 2.6km in a personal best time (4:10 minute/km) - the 0 drop encouraged a quicker cadence and I was rewarded. They bigger lugs and tread did initially feel strange on the tarmac but this was forgotten by the end of my run. 

I have the 3mm (1 arrow) Inov-8 X-Lite 155s and the drop to the Trailroc 235 (0 zone) was barely noticeable. Hopefully this is because I have developed a natural/minimalist/barefoot stride. I am going to use these on the trail, on runs up to 7/8km in the next two weeks. I'll also use them for my tempo work, which is a 400m hill sprint with a walk to repeat. I aim to build up my feet and calves for the Lara 10km Fun Run on the 4th and then the Bush bashing 10km Marysville on the 11th of November.

An update...

As of February 2013 I've now put over 200+kms on these babies and I still love them. When I used them for the Lara and Marysville runs I felt like I could run forever. They were great on the gravel/crushed rock of Lara and exceptional on the downhill, off road sections in the Marysville run where I went flat out like a crazed jack rabbit. Both runs I ran a PB. In fact, they feel most at home either ascending or descending a bush/forest track. I've yet to feel like I've put a foot wrong and when I've gone close, these shoes have helped make me stick.

Stay Hydrated on the trails with UltrAspire - See the range at UltrAspire.com

Today I did a 12km hill climb on predominately road but with a 800m trail loop that dropped and rose 200m. You probably may have heard me laughing my head off in this section. I could run freely and not worry about grip or slipping. The only concern was the knee high grass and not knowing what the actual surface was like. 

Have they hurt my feet? No, I now feel as though I am a barefoot runner. Yes, I do have to be aware of my form but the subtle changes that I make whilst running make all the difference. When I wore them in the 28km Two Bays Trail Run in January I was able to tackle everything this epic run threw at me - trail, rock, sand, slippery wooden boardwalks. In-fact, their grip even saved me a few spills. Hit this link to find out more about the terrain we faced. 

I've joined the Dandy Runners, a group that runs the trails in Melbourne's Dandenong Ranges and in my runs through there I've not put a foot wrong. I've had to run up 20% inclines on clay, sand and rock and the tri-compound grip has been exceptional. Wherever I've asked them to take me, they've taken me there and beyond.

The shoes themselves have really held up. They are a lot dirtier now, but the stitching and tread is still as good as new. If this continues, I'll fall apart before they do...

For me, I highly recommend the Inov-8 Trailroc 235. It is the best running shoe I have. Now I want some of the bare-x for the road. I'm really looking forward to the next stage of running natural. If you like the sound of them, take this link here: Inov-8 Trailroc 235 

Cheers, Lachie

To get all your barefoot trail gear head to www.barefootinc.com.au 

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

So who am I?

G'day, 

I'm Lachie and I'm the fish that can run. 

A bit about me...

I'm a runner by morning, teacher by day and the last part of the day I enjoy most as I get to be dad. 

I live in Melbourne, Australia

Just on 5 years ago I was at a bucks night and all the boys were talking gym routines. I sat back and thought, "I've done a bit of walking, but not a whole lot for the last ten years." Then it dawned on me, "there's the gym at school!" 

My first little angel had been born and I wanted to be that dad that could do stuff with the kids. 

So, with a short row, ride and run routine I gradually became a runner. Now I run two - three mornings a week and a few new event entries see me out on the streets and the trail on the weekend if I can. 

In 2011 I ran the Great Race - 13.3 kms against the legendary steam train, Puffing Billy and then the RunMelbourne Half. (1:41ish)

in 2012 I ran the 4 Bridges 5km in Geelong, the Mothers Day Classic 8km in Geelong and the RunMelbourne Half (1:36:23)

Since August 2012 I've veered down the natural/minimalist running trail and can really say that I'm running better and faster than ever before. 

So, what'll be on here? I'll be posting my training at times, race and event info - and results! I'll also post the odd review of my new gear as it arrives.

My current shoes (and loving them) are the Inov-8 Road X 233, X - Lite 155, Bare X-Lite 150 and the awesome Trailroc 235.

If all goes well, I may be able to meet a few readers for a weekend run in the Yarra Valley, up in the Dandenong Ranges or for an early morning training run in Kew. 

The Good Stuff...

For the remainder of 2013 I've got the Salomon Trail Series, I'm heading back to Marysville to try and crack a top three this year,

and the big one...

Jan 14th I'm tackling the Two Bays Trail run - 29 scenic but brutal kms http://www.twobaystrailrun.com/

Well, I'll keep you posted

Cheers, Lachie