Running in the Dandenong ranges 2 - Hill running tips and tricks

A blog about my weekend run with the Dandy Runners and some thoughts and hopefully advice for tackling Puffing Billy in the great train race or any other hillier race. This run may have been a little hillier than the Great Train Race, but I had a ball. The Puffing Billy tips come just after the Dacite Track, so feel free to skip down to there. The later tips are for some of the more extreme hill climbs you might find out on your trail runs or mountain runs. 


5:45 and the alarm goes off. Quick breaky, top up the Camelpak and after stumbling about in the dark to get all my gear ready I finally get to lace up the Invo-8 Trailroc 235s (hit for my review) after a few weeks on the bitumen and head for the hills. After arriving in the car park and meeting up with the rest of the runners we took off down Doongalla Road towards the trails. The first couple of kms came easily as the conversation did. I got some great pointers as to how I should be training for my up and coming half marathon (a  blog to come next week, I want to test how I am running at race pace on a week day training run) and before we knew it it was the first rest stop... actually the bathroom stop but we wont go there.

The first track was the Staples track. A gently undulating track, quite wide and  a very enjoyable run. I got talking to some of the group and the kms soon rolled over. The gradual incline eventually led us to the Dactite track. As we looked up the track a feeling of dread came over me. Steep was an understatement. Ah, this is a 7 minute track one of the group said. Hmmm, 7 minutes of pain... maybe. He was going to time the run, so I hung back and picked his brain before I took off with him. 

A sign of coming pain...

Puffing Billy tips:
1. On a long and steep incline, the trick is to keep up a high but manageable tempo. You also want to keep your self tall - don't hunch over thinking this makes it easier. You'll actually be compressing your airways. No wonder your're sucking wind so hard :)  Shorter steps will allow you to keep the same pace/effort level over varying inclines and gradients. Ultimately you want to be maintaining a steady effort. It is worth it, you'll get to the top!
2. The descent can be your friend. The key to hill races/trail runs is to use this as your recovery phase. You want to find a balance between using it to recover and lower your heart rate but also to pick up the average km time that you have lost coming up the previous hill. You should be trying to relax your legs and not build up to much return energy by shortening your stride. Again, keep it higher but steady tempo.
3. What pace will you need to run? The million dollar question. I'm hoping to run about 4 minute kms to finish in about 52 minutes. I'm hoping that will fast enough. 

Does not do the incline justice

So we took off and soon reeled in the others in the group. We passed some walkers who were resting at the 'peak' of the gradient but the track continued on around the corner. I saw another of the group and was relieved to be at the top but was told to keep going.... So not what I wanted to hear but I had to keep at it. The track eventually flattened out a little and I finally reached the end. My running mate was already heading back for more. His time - 8 minutes, mine was about 8:45 - 9:00. I do know my heart rate had peaked at 183 somewhere along the way up. 

We regrouped and turned up I believe the Channel 10 track. This was a much more pleasant run through ferns and the Aussie bush, a nice rolling gradient where a good conversational pace could be kept. 

Another ridge and we stopped to regroup. As we looked to our right there was this insane track - Toroa Track - The steepest incline I've seen and the conversation from a few of the runners was: Oh, maybe it's dry enough to run today. Nah, not me another said. Yeah, usually you've got to hang onto trees and roots to get up it. Should be doable today though. Well, my new partner for the was keen to do it and so was I. We worked out the next meeting point and took off while the others took off. 
So tip one was high tempo, tip two was on your toes. I managed that quite well but was wondering if I should be picking off the roots/ridges or hitting the clear clay. My thoughts were that hitting the roots gave more grip...

The trailrocs once again performed sensationally. They have to be the best running shoe I have at the moment. The tri-compound grip (link to a little more info on the shoe) worked a treat. I was able to run forward on my toes and really dig in and grip the earth. The flexible sole allowed me to toe off and use all my foot and calf strength. I felt like spiderman!

At the top it was a well earnt breather, then 'how the hell do I get back down?
Again, I asked the question. My thought was like a bike, slow, steady short strides. But on the toes or flat footed?

Crazy hill tips:
1. On the ascent keep running forward on your toes and use your calf strength. It hurts to begin with but when you get that strength it becomes easier. Nothing helps more than just getting out there and doing more hill runs, trail runs and mountain runs. 
2. When on crazy inclines keep to the smoothest path (the clay or trail 'gutter') possible. You'll get the grip you need and it also allows you to control your stride to keep it short and regular. You waste extra energy when you stretch or reach. And, when its wet those roots are treacherous. 
3. On steep descents, keep your high tempo but with short strides. try and keep your lift low so that you retain complete control and can stop at any given step. 

Loving the off the beaten path

Phew, got all that? I made it safely to the bottom and enjoyed a fast recover descent with a little up now and then as we continued along the trail to catch the rest of the crew. Massive credit to my running mate for the tips and again, the trailroc 235s really enabled me to run freely and more importantly, safely down a pretty crazy track.

From here we went real bush! The track became single file through dense ferns and scrub- avoid the divots, the blade grass, prickly creepers and bobs your uncle! Brilliant fun, perhaps the most true trail running I've done. I got chatting with another Inov-8 runner as we discussed our shoes of choice and how we are going with our natural running journey. 

At the end of this great section we went along school road which was again rolling up and down but very manageable. We turned onto another track and went bush for a while before coming to 'Deer Hill'. This was named for the deer farm to the left. It could also be 'Oh dear hill' as it was another insanely steep hill. My running mate had given me a heads up on this one as he had previously held the timed record of 28 seconds up the hill. A few weeks ago it was run in 26. Well, lets see how quick we can do it today he says. Again, sucker me thinks why not. 

The rest of the group left us to it and the watch was armed. He took off, me not far behind. High tempo, short lifts and the quads and calves were pumping. Another name for the hill came to mind as I was ascending but I won't print it here. 3/4s of the way up and I was in a world of pain but had to press on. Non existent pride was at stake! Apparently the track turned to the left and the old dead trees was the finish. Focus... push on... YES! done in 37 seconds. Very happy with that thank you. 

The heart rate peaked at 178. Working hard I am. We regrouped and continued on the trail. I ran ahead with the faster runners only to meet this tree who had parked on the track. Fortunately we could work our way through it and continue on. It was a laugh watching the other runners appear from no where. 

We can't go over it, we can't go under it, we'll have to go through it!

The trail rolled on, and we got to Olinda - Basin Road and crossed over to another great bush section that required us to pick and weave along the track as through the rather unforgiving scrub. Terrific fun but not when your calves play up with cramps. 

Well, thats about it. A lazy 16.3km of the hardest hills I've done, including that insane optional extra. Following the Puffing Billy tips made a massive difference to my run up the longer more graduated hills today. On those insane little side tracks and sections... I'm not quite a mountain goat yet, but I loved it!

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

I also found some very tempting new trail and road shoes at the adventuremegastore.com.au

Running in the Dandenong Ranges - trail running

Today I was lucky enough to be able to run through Melbourne’s majestic Dandenong Ranges with the Dandy Runners. The touted runs were 16, 21 or 28kms. For me what distance, I was aiming for the 21km as I am commencing my training for the 21km Roller Coaster Run through the Dandenong’s and then the Geelong Half Marathon in April.

At about 6:50am on a mild Saturday morning – 14C I arrived at the Basin Theatre ready for the 7:00am run off. Not knowing a sole (yup, a poor attempt at humour) I gathered round as Peter gave us our last minute instructions and we set off. I settled into an easy pace and soon picked up Patricia (hey, someone else with the trailroc235s) and Ben – finally some other runners who were in some Inov-8s. My search was over! 

We got chatting as we headed up Doongalla Road and into the National Park. The conversation flowed easily and we took a left hand turn onto my first Mt Danedenong trail run. The first ascent began and the group soon spread out as everyone found their comfort zone. Not long into the run we hit the first and only drink/toilet stop and everyone regrouped before we took off into the unknown down what I think was the zig zag track. I could be completely wrong here J Well; the unknown for us newbs but Peter and the more experienced group members knew exactly where we were going. A short climb and a gentle descent and we came to our first junction. Again we regrouped and headed left – into the first of many climbs. At this time I was feeling really comfortable and enjoying the run with Ben – not far behind the front runners but for me a great pace that had the HR at around 155bpm.

The climb seemed to go on and on but eventually we hit the peak and again regrouped – a quick head count and off again. At this stage a big Kudos to Peter who was cool, calm and confident and really kept things moving. It was a privilege to be able to run with someone who has experience in these hills.  We were continuing the climb towards Kalorama and I was able to sneak a look out to my left and admire the views that Mt Dandenong is known for – you can see most of Melbourne’s Eastern Suburbs. An incredible way to start a Saturday morning and why I am starting to love trail running. Before we knew it the climb was starting to take its toll and my HR was hitting 173 BPM. Fortunately we hit a crest and after allowing the rest of the runners to catch up we again continued the climb. I must say I appreciated the chance to take a breather and hit the energy gel. A check of the watch and the HR had recovered to 140 BPM.

The trails at this stage were well marked (though I don’t remember their names – love to know what they are guys, hit me with the comments) and wide enough for vehicle access and for runners two or three abreast. The Inov-8 Trailrocs (hit the link for a great Aussie retailer) again served me well as I could pick my path among the stones, roots and car ruts and ran with confidence. I made the mental note to catch up with Patricia too see how she was finding her pair. Ben was wearing his Terrflys and we found both shoes really suited to the terrain. Finally the climb was over and we hit Kalorama – we’d actually came up and out behind Mt Dandenong Tourist Rd and started the mountain trail to Sky High – the pinnacle of the mountain. A short burst up the road and we took a right hand turn into a side street and quickly found the trails again. At this stage I allowed myself a smile as I recognised this track section, I’d run it during my Sky High run a month or so ago. This was probably the steepest section of the trail so far and quite technical. The terrain was very exposed – dry and dusty roots, ruts, rock and clumps of grass – and single file or just wider.

I dubbed it ‘heart break hill’ and found it was part of the Roller Coaster Run. I managed to successfully run this section, really enjoying springing from rock to rock, from dust to rock to grass clump to rock as we navigated our way to the top.  A well-earned rest awaited us at the top as we regrouped before heading down a fast section of track – with mud! I smashed through the puddles (apologies to the girls so close to that section) and continued the gentle but steady climb to the top. From here I think we turned down the channel 10 track which was a wider track that still required you to really place your feet but was a nice come down and recovery section after the climb.

When we reached the next junction Peter mentioned that we could tackle a 500m section of hill or go a little further and sort of circumnavigate it. Do the hill I said.

Well, it certainly was a hill. A straight and tight track with a continual incline, again the rocks and obstacles required to test your metal. It was a challenge but I really enjoyed it.  I think I managed to get about  2/3 of the way up the hill before I pulled the pin and walked a little before another short burst of running, a short walk, a little more running/ rock hopping before running the last 200m or so. A very tough hill but so rewarding. As a point of reference we were almost at the transmission towers visible at the top of the ranges.

A head check and off we went, and off I nearly went was we commenced our descent of the mountain. Was it a rock, a root, an unseen hole? Something caught me off balance and I almost came a cropper. Was it the grip of the Inov-8 trailroc 235 or amazing core strength or just pure luck? Somehow I managed to avoid going horizontal and kept my momentum and recovered to continue running. I had given my ankle a tweak and I hit the soft grass, then the track, as I tried to control my momentum for a while before gaining my rhythm again. This part of the run lead us down to another track which was nice and wide and I enjoyed the conversation with Ben and Patricia.

This section was a flatter section with some gentle ups and downs and we soon hit a road that would lead us back towards the Basin. We were about a km or so down the road before I felt my right calf go wobbly, then twinge and I had to pull up and stretch it out – thanks Runners World for the tit bits on handling cramps. I tried to push a tree over for a minute or so then the old push back on the single leg stretch and it seemed to calm the calf down and I could catch the rest of the runners. It did take a little tweaking of my stride and finding the flattest section of road camber to keep it at bay, but after 500m or so I found a rhythm that was comfortable and I caught the group again.

All to soon Peter had pulled us up and the option to continue on for the 21km loop was offered or we could take the track back to the car park to keep it at about 18km. Brave and foolish Lachie so wanted to continue on – it had been one of the best runs I’ve ever done and was really enjoying it but sensible Lachie with the tweaked ankle and calf said this is where I say goodbye and I’ll catch you next time. A couple of other guys were heading back as well so we followed Peters directions – a lovely long downhill section that was not too technical was the perfect way to cool down and practice my hill descents was all that was needed to get back to the car.

All in all everyone I ran with today was warm and welcoming. I loved the trail running. The pace was perfect – those who wanted to run on could and we always waited for those who needed a little more time to get up the hills. For someone wanting to do the Roller Coaster run it is the perfect way to learn the tracks and learn about trail running. My thanks to everyone – looking forward to the next time I can run the Dandenong ranges trails, the best of Melbournes running trails!

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.