Graham's Surf Coast Century in Pictures...

Watching others undertake crazy adventures, is what drives me to continue on my path to craziness.  And not just the actual event, but also the training.

With the advent of "social training media" such as Garmin Connect, Strava, run keeper, etc, i can keep track of what my crazy friends are doing, whilst i do similar.

At present i've got friends training for marathons, and all sorts of triathlons...

But at present the Captain Crazy Award goes to a good mate of mine, Graham Whittaker, who over the weekend competed in the Surf Coast Century 100km trail run.

Linky to race details --->>> CLICK HERE 

It's a run through along the Surf Coast beaches and through the near coastal parts of the Otway Ranges, linky to the course --->>> CLICK HERE 

To quote from the website... 
 

The Surf Coast Century will lead competitors through an incredibly diverse range of beautiful landscapes across the complete 100km... from running below towering ocean sea cliffs to weaving between towering tree ferns, competitors will run past lighthouses, waterfalls, scenic lookouts, renowned surf beaches (heard of Bells?), surf life saving clubs, remote wilderness and almost everything in between. This will be a 100km journey where no two footsteps are the same.

Graham has never ran a 100km ultramarathon before, his previous longest run was the 56k Two Bays Trail Run. And it's fair to say that this year he smashed it!

And Graham being the kind, giving person that he is decided to raise money to help a local (to Graham) Ipswich boy Blaise, who is suffering from Spastic Quadriplegic Cerebral Palsy --->>> CLICK for more info or to donate to Blaise.

I could go into heaps of detail about the race, or i could just post pictures. Because as all runners will know you can tell a lot about how someone is going physically, mentally, emotionally just by their running form and expression.

So, on with the show!!

If you need to wait somewhere for the runners, looking from Point Addis toward Bells Beach & Torquay isn't too bad a spot!

Entering the 10k checkpoint at Point Addis.

And you thought the rocks were fun...welcome to the world famous Bells Beach, here's some soft sand!

No Graham, you can't go for a surf until you've run another 85k...

Leaving Bells Beach...

Graham and fellow BTR runner Michelle, playing up to the cheering crowd at Torquay, about 21km in.

Thumbs up! 21k down, 79k to go... 

On the trail above Bells Beach, about 27k down.

Damn it's hard work sitting in the sun watching and waiting...

Little creek crossing at Anglesea, approaching half way...Graham charges through, while the bloke behind looks a little sceptical...

Creek crossed...thumbs up - all good!

49k checkpoint done, let's go!!

70k down, and getting stuck into some AmazeBalls!

Powering out of the 77km checkpoint... Mentally strong, physically...hmm...well mentally strong!

86k down, heading into Airey's Inlet, hurting but still positive. Graham was starting to doubt whether he'd go sub 12...

92k down, struggling down the hill onto the beach. The second he saw the tide was outgoing and hard sand awaited, he was happy (in a thank god it's not soft sand sort of way!)

How far to go...5km! The end is nigh!!

Just in case you missed it...that's 95k down, 5k to go!

Finishing chute...enough said!

Emotional overload...what a day!

And DONE!!!...Happy...Shattered...

Well done mate, a great run and i was glad i could be part of it!!

A Relaxing Weekend In Lorne ... Alternative Title - Damn Those Hills Are BIG!!

This weekend just passed was that time of year, when cyclists of all abilities descend on Lorne to race 110 km (or ride - depending upon your goal) along the Great Ocean Road, and the Otway Ranges to raise money and awareness for cycling safety, in the name of The Amy Gillett Foundation.

For those of you who are unaware of the Amy Gillett Foundation...this line is a link...CLICK IT!!

Those of you who have been long-term listeners of my ramblings may remember that I got gastro en-route to this event last year, and instead of racing spent the weekend in bed.  Fortunately, this year was a happier trip!

So as is our way, Friday after work / school / kids' swimming lessons, we set off on a family weekend away to Lorne.  We stayed in an apartment on the main street of Lorne, so we were never too far from the activities.

Saturday morning I had a little sleep in before heading out for a run.  I think i missed the memo which said that this weekend was only about cycling...

So i donned my trusty Vibrams and set off. The run was a mix of beach (sand with a few rocky sections), boardwork, graded undulating gravel tracks and a bit of a mid run hill climb. The hill was about 700 m with an average grade of about 7%, up a muddy, grassy path. I didn't know that ground that steep could get that wet! But ankle deep mud in the Vibrams was kind of cool and it gave me an excuse to head home via the creek, to clean then!!

For those that know Lorne, here's a screen shot of where i went...

And here's a pic of my muddy shoes (which afterwards got hosed down, and are still drying) and my Garmin...riveting stuff, i know!!

 

After breaky and stuff we went to find coffee, and play in the park. That was closely followed by the kids playing multiple board games, because 1 board game at at time just isn't challenging enough!

Ok, back to the reason where here... Amy's Gran Fondo!

Prior to the race, is the mandatory race briefing and number / race pack collection.  The race for the door after the briefing, and subsequent avoidance of the long queue, is almost as hotly contested as the race!!

As all endurance athletes know, the key to a great race, is carbo-loading.  Well, as most of us are also aware, a lot of holiday accommodation doesn't cater for preparation of massive meals.  This pan was full, of chicken and veges, before the pasta was even thought of!!

And of course, you can't actually compete in an event of any type without laying out your gear the night before and posting a photo of it on your chosen form of social media.

Oh, and just for the record, the beer was last minute carb loading ;)

I got up early on race morning, wandered down the street to find coffee and was greeted by this sunrise...which was nothing short of amazing!

As the start time approached, i gathered up my awesome support crew...

...and wandered toward the start.

In accordance with the Rules of the Velominati, gear on the bike is limited to two frame mounted water bottles (i think the little under seat baggy may have contravened the rules though). With the remainder of my gear jammed into the jersey pockets....rain jacket, nutrition for 120km, extra nutrition in case i drop stuff, pump, phone... It's amazing how much crap you can fit in 3 pockets!!

Ok...bike ride.  Everyone who has driven along the Great Ocean Rd will know how spectacular it is...

So, once the ride began, i was faced with two options:

1 - sit on the wheel of the cyclist in-front of me, and try and hang on in a peloton for 110 km. OR

2 - ENJOY THE VIEW!!

Easy call really!

The ride itself, as shown on the map below, starts in Lorne and travels about 40 km along the undulating, winding coastal road. This section of the route is just awesome - some of the most spectacular roads you will ever travel along, and NO cars!!

I knew that at 38.5 km, we would be turning right and heading up. The whole way along this stretch of road, the cliff to your right is quite steep. In fact on more than one occasion i was wondering how the hell we were going to find a way up the hill!

But right on cue, there it was...the climb. There was no easing into, it was go... pretty much 5% from start to finish. There were a few flatter sections, but none to really give you too much of a chance to relax...

For the data freaks out there, the climb from Skenes Creek to Skenes Creek North is as follows:

• 9.52 km
• 491 vertical m
• average grade 5.2%

As far as climbs go, i found it quite enjoyable. Unfortunately, i had stomach cramps not long after the start of the climb, so thought i'd better try and climb with a reduced heart rate. 

But, i'm still pretty happy with the climb:

• 42min 20 seconds
• ave speed 13.5 km/hr
• ave HR 148
• ave power 180W (estimated by Strava)

The ride then continues across the ridge line for another 7 km or so, before dropping down the back of the range...The next 20 km was all downhill and i did it no faster than the flats... 

I CAN'T DESCEND!!!

After the major descent, the next 25 km, were flat / undulating.  That was fun again. I mostly rode solo, occasionally catching a group and then jumping off the front trying to drag them along...just for a bit of fun, but no-one was really playing ;) Still jumping off the front of packs is was a great workout!

The other major climb is from Deans Marsh up to Benwerrin. This climb starts near the 100 km mark.  I did this climb earlier in the year, so i knew what i was in for.  Overall, it's a longer climb that the first one, but doesn't have anywhere near as much gain. It also has several areas of flat and downhill - neither of which existed on the first climb!

The data on this climb is:

• 12.1 km
• 262 vertical m

My details (and the details from my previous attempt are:

• 46 min 40 sec (April 49:15)
• ave speed 15.7 kph (April 14.8 kph)
• ave HR 144 bpm (April 157 bpm)

As i mentioned earlier, the Climb started after 100 km this ride, having already climbed Skenes Creek Hill.  In April the climb started after about 73 km of relatively flat riding.

I was pretty happy with this climb, and think that my cycling fitness and strength has improved markedly in the last 6 months.

I'm also very happy with my nutrition / hydration / electrolyte plan - at no stage did i feel low on energy or cramp.

As i sit here and write this (the day after) my quads and calves are a little sore, but that also may have been the run on Saturday...

Hopefully, in the next 12 months i'll learn to descend, and come back and give the top 25% of my Age Group a shake, and get one of those medals!!

So to every cyclist out there...YOU NEED TO DO THIS RIDE!

And to every non-cyclist out there...YOU NEED TO GET A BIKE, GET FIT & DO THIS RIDE!!

Starting to tick the running boxes...

After the last nine days, i'm finally starting to feel like my run is getting under control, and feeling almost natural...

To summarise, last weekend was made up of 19.2 km around the hilly trails at Lysterfield, followed by 3 km off the bike on Sunday.

And this week, i managed 59.5 km, comprising:

• Monday - 6.2 km off the bike (in the Vibrams);
• Tuesday - 15.1 km (low/endurance HR)
• Thursday - 8 km (just got out and ran in the storms)
• Saturday - 3km with Jamesy at Kid's Run Melbourne (did the run ahead, take photo, repeat thing - which is getting harder now that he's running 5:05 min/km) followed by 22.2 km around the local, soft, flooded, local trails in the pouring rain... (low/endurance HR)
• Today (Sunday) - 5km Run Melbourne with Claire (easy run in Vibrams)

 The long slow runs are feeling good. Although i was pretty much shot after 22 km, i was feeling like that with a bit more time and a few more km's under my belt i could have kept on going for another hour or two - which is kind of lucky considering what i've got planned.

As i sit here and type this, my legs are feeling a little tired and sore - but nothing a day's rest and a few sessions with the foam roller won't fix!

Also, since i finished reading Christopher McDougall's Born To Run, i've wanted to find out all i could about barefoot / natural running.  I found, and have recently started reading Danny Abshire's Natural Running: The Simple Path to Stronger, Healthier Running and have also got Scott Douglas' The Runner's World Complete Guide to Minimalism and Barefoot Running: How to Make the Healthy Transition to Lightweight Shoes and Injury-Free Running...

No doubt, i'll talk about these two books once i've finished reading them!

It was great to do the Run Melbourne 5 km with Claire. She put in a hard fought run and ended up beating her goal time - i'm so proud of the effort she put in! And to finish off here's a Selfie of Claire and me after Run Melbourne...

Christopher McDougall: Are we Born to Run??

I've been preaching a bit lately about the book Born to Run, barefoot running, and the Tarahumara.  For those who don't read, here's a 15 minute talk by Christopher McDougall, the broken down, injured runner, who set out to track them down and find their secret to distance running... 

Time to drop the "Of course I can eat that, I'm an athlete" attitude...

Since forever, i've pretty much eaten whatever i like. 

And my morning tea, more often than not, resembled something like this...

I've always been fairly active, and when combined with a fast metabolism, i've never had weight issues.

A few years back i realised i'd stacked on a few pounds. Ok, so peaking at 88 kg at age 38 wasn't too much of an issue, but it was 10 kg heavier than i was 10 years earlier and i knew if i didn't get active the weight would keep on adding up...

So long story short, i ended up semi-seriously running and doing triathlon.

Within a year my weight was back down to a more respectable 75 kg.  And it kind of oscillates between the low and mid 70's depending upon what i'm up to.

With my weight back down to a manageable level and training more than every other day i adopted the "OF COURSE I CAN EAT THAT, I'M AN ATHLETE" attitude...

However, now my training is getting more serious, and i'm trying to enter the realms of ultra/endurance events it's time i re-thought this strategy.

I'm trying to become A Finely Tuned Machine...ok, a semi-serious MOP (middle of the pack) athlete, and accordingly i should treat my body as such.

I've been reading about Paleo, Clean Eating, etc, trying to work out what I "should" and "shouldn't" eat...

So it appears that "The Rules" are pretty simple...

1. Reduce Alcohol...yeah, ok...i'm currently doing Dry July, and even when i'm not 5am training kinda sux when you're hung-over... TICK!
2. Reduce Processed Sugars...step away from the sweets jar...TICK!
3. Reduce Salt...don't really have salt, still need to look into salt tabs to reduce those lost during training...can i get them salt reduced ;) ...TICK!
4. Reduce Saturated Fat...main culprits - apart from the obvious "treats" are apparently dairy and meat - don't do dairy (lactose intolerant) and we eat lean meat...TICK!
5. Reduce Refined Grains...steer clear of white bread, white rice, white pasta, and go for "whole" grain varieties...NOT TICK!! Can improve here!!
6. Reduce Processed Foods...not too bad here, eat mostly fresh...Breakfast Cereal...???...PARTIAL TICK!
7. More Fruit and Vege...pretty good here, snacks are generally from this area...TICK!
8. More Water...happy with my water intake...colour chart says i'm well hydrated most of the time...TICK!
9. More Green Tea...generally have Green Tea on the go most of the time...TICK!
10. More Whole Grains...kinda will be taken care of with 5...???...ALMOST TICK!

So looking at that i really don't eat too bad. Just need to:

• swap the white pasta/bread/rice for whole grain alternatives, 
• keep away from the lolly and treat jar, 
• show some restrain when Dry July is over, and
• sort out breakfast!

One thing i'm going to need to see if i can find are some alternatives to energy gels...but on the other hand, if i'm in need of an energy gel, that's because i've used all my stored energy and need the energy from that high processed sugar right then and there!! (Maybe???)

If anybody can help me out here, please feel free to comment. 

Running...Back On Track...

Just a little note to say...woo hoo...my running appears to be back on track.

Last Saturday I decided it was time to hit Lysterfield lake Park again, last time we went there it was absolutely pissing down with rain, this time we were greeted with this...

So off we set. Last time i ran a single loop, this time we were planning to add a little loop to the bigger loop.  The run felt really good, and i even managed to run up the hill that got the better of me last time... (Linky to Strava data).  When i got home i checked my data, and just as i thought - this run was:

• my longest (time) 1hr 45min;
• my furthest (distance) 19.2km; and
• my hilliest (gain) 361m , 

since i injured myself during Two Bays Trail Run, back in January!!

But what was the most pleasing aspect, was my fitness.

While my legs struggled a bit (ok, i'm still sore a few days later), i didn't find myself lacking the fitness to keep on going.  It's a shame that i forgot to charge my Garmin and had to track my run using strava (HRM-less), because it would have been interesting to see what my HR was doing. I know that i some of the rises i was pushing it up, but i was pretty happy with the overall exertion level.

And Yes, i was that annoying person on the trails who appeared to be way too happy; smiling and saying hello to everybody else out there :)

My 2 Bays 2013 Trail Run Experience (or If you can't be good at it, at least look good doing it) - REPOST

This was first posted on my other blog - but it thought it was worth a re-post here for obvious sporty reasons.

First a warning: I didn't know whether i was going to write this because it's very self indulgent in a "look at me, i injured myself but still finished" sort of way... But that was my race, and i wanted to record it.

The 2 Bays Trail Run is an event which is largely ignored by the mass participation event runners - but carved into the calendar for all local, and some interstate, trail / endurance / adventure racing types. 

It's a run of either 28km or 56km, depending upon your level of endurance or insanity. (My kids refer to my mate Graham, who came down from Qld to run, as crazy Graham - because he's doing the 56km...AGAIN!) 

The run, as the name suggests, follows the 2 Bays Trail - commencing at the Information Centre in Dromana and finishing near the lighthouse at Cape Schank. Well, it does for the 28km participants, the 56km runners start and finish at Cape Schank, dropping in at Dromana to turn around!

Apart from the trip up Arthur's Seat, which climbs in excess of 300m in 3km, the remainder of the trail would be best described as gently undulating (another ~360m of gain and ~600m of loss, in 25km).  The trail itself comprises numerous conditions underfoot, including shifting gravel, loose sand, boardwalk, fire trail, and packed sand with tree roots.  Just enough variation to ensure you spend most of the time carefully placing your feet to avoid coming unstuck...

The course and profile dump from my Garmin

The race itself commenced at 7am, and with my mate Graham (down from Qld to race - so Claire and the kids were his support crew also) running the 56km, required two drop off points prior to the start.  As his start was also the finish, it made sense that i'd get dropped first. So hello Dromana, it's not quite 6am - how you doing?

Luckily Steve from fstop5.com was also at Dromana early to catch me looking excited, nervous, clean...but most of all bright, in my Hawaiian Shirt. Little did i know, that would be the last time i smiled until the end was in sight... 

Looking nervously excited pre-race
Most photos courtesy of fstop5.com

Why on earth would you wear a Hawaiian Shirt to run 28km? i hear you ask (after asking why i would run 28km in the first place - why not)

To add a little colour and fun to the trail run, those wearing beachy type gear got to start at the front of the pack. So i figured i'd follow my sporting motto of "If you can't be good at it, at least look good doing it"...and off to the front row for the start i headed.

There i am...front row LHS - ready to race!

I'm in the far left of shot, looking over my shoulder just to check i'm not about to
be overtaken by any kinder age children ;)

And as you can see, after going about 10m about half the field had already passed me - but that was all part of my strategy...

So here i was starting a 28km trail run...let's look at my running career for a second...

Number of trail runs i've competed... 1, 15km in length with 330m gain...

Number of times i've run more than 20km... 3, 1 1/2 marathon race and 2 training runs...

How often i run hills...hmmm, i live in a reclaimed swamp...

This could really hurt!! 

To be fair, i've done a couple of triathlons which took in the order of 3 hours (probably should've taken closer to 2:40, or so...but we'll overlook that) so i knew if i kept my HR under control, and didn't trash myself in the first 3km dash up Arthur's Seat i should be OK. Hence my slow conservative start.

OK...now i'm finding my rhythm...

OK...going alright, i've made it up Arthur's Seat. 

There's no other way to describe that climb except brutal - with an average grade in excess of 10%.

But on the upside that's half the elevation gain done with, just gotta get through the other 25km or so and i should be OK...how's that view!

Note my elbow is free from blood and my LHS isn't covered in dirt...this is about to change!

The view from the trail was simply amazing.  The path cuts just below Seawinds Gardens, so the view which is normally obscured by trees is open to enjoy...

However, when one is running along a path covered with loose shifting rocks i strongly recommend stopping to enjoy the view...unlike i did...

Photo from http://twobayswalk.blogspot.com.au/

One minute i was running along - watching the path in front of me - feeling quite strong, the next i was looking over the Mornington Peninsula...within a split second i was in the middle of the path, blood streaming (nah - let's not get too dramatic) trickling down my arm and in pain, unable to move my ankle.

I must say that the support and concern from my fellow runners was fantastic. For the next minute, or so, as i lay on the side of the path wimpering, almost everyone who passed asked if i was OK, could i walk, did i need a bandage, etc - it was great to see! It was only later that it was suggested i was probably in the way and slowing them all down, hence the concern was a polite way of saying "Get the &^%$ out of the way!!" ;)

So after feeling sorry for myself for a while, i decided i'd trained hard (well i'd trained) for this and was going to finish.  The fact i was 25km from the line, and i'd never run that far before, let alone with an ankle that wouldn't move, was completely irrelevant.

So tentatively off i set. It wasn't long before i realised that i could only run hobble/jog with a flat foot, which mean't walking sideways down all the hills and doing some hybrid limp-jog-shuffle on the flats and uphill...but i was going forward...

Nearing the 10km mark, saw the photographer so put in a bit of a jog

10km down in about 75 minutes...my slowest 10km ever, but i was making progress. Only 18km to go. I've run 18k before, i can do this...

At about the 11-12km mark, the leaders of the 56km race (having done 16-17km) started coming from the other direction - man, these guys and gals were flying!!  I remember seeing Graham, luckily i was going uphill so i could actually run - once again, it's all about how you look when your mates see you. He was looking strong - a well inside the top 10!

It was great to see and hear the top 56km runners yelling support as they passed by. Having your name on your number bib is great...running along hearing "Go Tim" or "Go Hawaiian Shirt Dude" definitely gave me a lift.

There were also a few aid stations and road sections where you got contact from supporters - although most were there to support "their" person, they were generally cheering everyone.  You could hear the noise building from about 5 minutes away, and when you passed by the cheering, combined with your name was fantastic!!

So on i struggled, through some amazing scenery, just ticking away the km's...

20km down in about 2 hours 30 minutes...all i was thinking here was if i can get home inside 4 hours, it'll be auto entry next year! 8km...90 minutes...seemed achievable...

Now my foot really started to hurt. Previously i was able to do more limping-jog than walk, but now it was shifting - it was definitely more walking. The 6/7/8 min/km were being replaced by 8/9/10 min/km... just keep going forward... 

What was really frustrating was that as my foot was worsening i could no longer run on flats either, so it was walk on downs and flats, and jog uphill - which was pretty much the opposite of what everyone around me was doing - but on the upside, my energy levels were good and my legs were otherwise good, so when my ankle let me jog - i could!

25km down, 3km to go - those last 5km have taken me 43 minutes...oh look, the photographer...Run - ok, Jog...Smile :)

Bushranger's Bay - 25km gone...3km to go.  

The last 3km, took me over 27 minutes...i turned the final corner and i saw the finish gantry, then I saw Claire and the kids....i made it! 

Two thirds of the support crew!!

YEAH!! FINISHED!!!

Distance:     28km
Time:          3:37:18
Ave Pace:    7:49 min/km

I was hoping to go sub 6 min/km - so about 2:48...but i'd finished...

Bloodied and bruised...but very, very happy!

And enjoying putting the race medallion to good use...

CHEERS!!

The below video comes from http://wildplans.com/ and gives a great overview of the trail and the fantastic spirit of the competitors...

Thanks to everyone involved in putting on the race: the organisers, volunteers, and fellow trail runners, it's a fantastic event!!

As I write this, with my ankle ligaments trashed and hobbling around on crutches, I don't know whether I'll be around for the event next year, due to it being our normal family holiday time - but i'll definitely be running the trail again, i've got unfinished business!!