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

Follow me on Twitter @thisfishcanrun

Find my fun side with inspiring pics on Instagram @thisfishcanrun

Pick up the training schedule and see what's happening on FaceBook

2015 Maroondah Dam trail race - 8km

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

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

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

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

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

I think my form looks pretty good here

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

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

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

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

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

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

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

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

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

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

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

   

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

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.