Roller Coaster Run 2015 race report

"Nick, you're aware this is a race, right? Do you want me to go up there and bring you back a pastry or something?"

"Yeah, that would be lovely... Oh alright Rohan, I guess I should get moving."

And so I set off on my second loop of the course, feeling good but not really knowing what was going to be in store for me.

Wait, let me back up a little bit.

The Roller Coaster Run is the brainchild of Michael Clarke and Rohan Day, the same organisers of one of Australia's biggest (by number of competitors) trail runs - the Two Bays Trail Run. Held in the Dandenong Ranges to the east of Melbourne, it comprises a 22km loop which can either be traversed once or twice, with the second loop in reverse for the first time this year.

Oh, and there's about 1,000m of elevation gain per loop.

All quiet at the start/finish area before dawn

(Photo credit: Erwin Jansen, dandyrunner.com)

I signed up for the two loop 'ultra', figuring it would be a good lead up race three weeks out from the 75km Buffalo Stampede Ultra SkyMarathon. This was not only due to the suitable course, but the also the brilliant atmosphere that makes Rohan Day's events so special. I had run the one loop and two loop races before and volunteered last year, so this was the fourth consecutive year I was fronting up to Mt. Dandenong.

Of course, being a member of the Dandenongs Trail Runners, I had also run these trails on countless occasions, so I knew exactly what I was in for. Hills, and lots of 'em.

After catching up with my fellow DTRs before the race, and kind of interrupting the pre-race briefing to take a group photo (sorry Clarkey, it wasn't my decision!), I'd set off at an easy pace, with a goal of a 3hr first loop and a negative split.

DTR on home turf

(Photo credit: Cameron Baillie)

'Easy' in this context meant walking any of the serious hills and cruising the flats and downhills. I was joined by DTR member Peter Southton, who was hoping to complete the first loop in around 2:45-3:00 and then do whatever it took to get to the line.

 Peter and I on the first loop, on Kyeema Track (top, around 2km) and Bradley Track (bottom, around 8km)

(Photo credits: Erwin Jansen, dandyrunner.com)

I really enjoyed having Peter as company and we both had some good banter with other runners, several of whom were commenting on my use of running/hiking sticks on the steeper climbs and descents. I've been using them for a couple of months now, practising for Buffalo where I hope they will really come in handy.

Practising with the sticks up Dodds Track (6km)

(Photo credit: Cameron Baillie)

I had some time checks written down, but it soon became apparent that despite taking it easy, we were going to get to the half way point much faster than three hours. A five minute advantage at the bottom of the punishing Dodds Track climb (5.3km) became a 10 minute advantage at the bottom of the steep Ridge Track (11km) descent, which became a 15 minute advantage at the base of Link Track (17km), which marks the start of the last 5km uphill grind to the line. But there was no apparent reason to slow down, so we kept the same pace until we'd reached the half way point in 2:41. 

It was after having my second cup of Coke and just generally taking it easy, that Rohan reminded me that I wasn't out there for a Saturday stroll. So, Peter and I got going again.

Right from the start of the second loop, I knew I was having a good day. I flew down the steep descent at the start of the loop, enjoying my new-found confidence on the downhills. There was one very slippery descent on Trig Track to go until we got to the Kalorama aid station and the sticks were definitely my friend there, helping to stabilise me as I scythed my way through the poor souls dragging themselves up it, two steps forward, slipping half a step back. I hung back a bit at the bottom and waited for Peter and we both started passing people on the way down the mountain.

Approaching Kalorama aid station (24km) on the second loop

(Photo credit: Cameron Baillie)

[I'd just like to pause here and thank DTR member Cameron Baillie, for giving up his Saturday morning to come out and give us his support and take many great photos, some of which I've posted here.] 

At the base of Link Track (~27km), Peter told me to push on if I wanted to. I thanked him for his company and said I was feeling good so would forge on and see him at the finish line. There began two hours of trail running which I will never forget. 

My strategy to go out easy was starting to pay dividends. As each kilometre went by, I seemed to pass a couple of people who were beginning to find the going pretty tough. I was managing sub- 5min/km on the flatter parts of the course (yes, there are some!) and even when I was walking up the harder hills, I was doing it much quicker than the other people out on course. I get an enormous psychological benefit if I'm the one doing the passing, rather than being passed, in the second half of an ultra, so I was really pleased with how I was going.  

As I hit the southern most part of the course and approached the climb up Ridge Track, a volunteer told me I was looking fresh. This was close to four hours after I started and hearing that made me feel even better. I passed another person going up the steep pinch up Ridge Track, three more on the undulating Banksia, two more on the short Bradley uphill, five more up the School Track grind. As I was descending Range Rd, trail running good-guy Jon Lim (volunteering on the day) said to me "You look like you just started running!"

I have never felt that good so far into a run. Me and my sticks garnered some more comments on the technical descent on Dodds Track, but this time, they were asking me to hand them over! From the base of Dodds Track, the next 3km is a climb up Channel 10 and Zig Zag tracks. It was on Channel 10 that I caught DTR-founder and running legend Peter Mitchell. Peter had dried blood and dirt caked onto his leg from a nasty fall at the 7km mark and after he shared a few encouraging words with me (as always), I decided that the lure of a negative split was too much, so I pressed on towards Zig Zag.

Life's good just before hitting Channel 10 Track (39km)

(Photo credit: Erwin Jansen, dandyrunner.com)

I wasn't looking forward to Zig Zag (860m at 17% average gradient), but it was much easier than I thought it would be, passing another 5 people and getting the (by now) common "you make it look easy with those sticks" comment. At the bottom of the final pinch to Sky High I found Rohan, Clarkey and Tony Langelaan (a better runner than I'll ever be, who always volunteers at this event). I turned the corner and started running up the hill and got a "He's still running!" from Rohan. When I shouted out that a negative split was on, I got a cheer, followed by a quick "That means you didn't work hard enough on the first loop!" from Mr. Race Director.

On my way up, I passed the last of the one loop runners, who I recognised from earlier in the race on Edgar track. I gave her a quick word of encouragement and pushed on towards the line, crossing in 5:06, for a 15 minute negative split. I'd passed 46 people on the second lap without being passed once, which after my disastrous pacing effort at Two Bays was just what I needed before Buffalo. The next hour or so was spent catching up with family and friends, and seeing my first lap running partner Peter cross the line in sub- 6 hours - this from a man who told me he just wanted to beat the 7 hour cut-off. DTR members had again covered themselves in glory, with victories, podiums, PBs and other assorted triumphs.

 The finish line in all its glory

(Photo credit: Erwin Jansen, dandyrunner.com)

And so it was over for another year. This event has really grown on me and the addition of the reversed second loop has just added to its appeal. Of course, when you've got organisers like Rohan Day, Michael Clarke and Kate Ablett, backed up by the best volunteers in the business (and they were sensational, as ever), it's always going to be a special day. On a running front, I've done everything I can to get me prepared for the Buffalo Stampede. Let's hope it's enough.

Suunto Movescount file: http://www.movescount.com/moves/move56565424

Post script: having re-read my piece, I've realised I could be accused of giving myself a smug pat on the back. In response, I would say: (1) this is one of the few races that went even better than I'd planned, so yeah, I'm pretty happy, (2) there were still 38 people who finished faster than me, so I have no delusions about my ability and (3) it's more than likely that Buffalo will knock me down a peg or two! 

Two Bays 2015: A Lexical Odyssey

This weekend I lined up in my favourite race on the calendar: the Two Bays Trail Run. I had registered for my second attempt at the ultra distance - a 56km run from Cape Schanck to Dromana and back, situated on Victoria's Mornington Peninsula. What follows are some cobbled-together thoughts of how it went.

Aid stations. In fact, all volunteers, be they manning aid stations, offering directions, or helping at the start/finish areas. The vibe at the aid stations and the enthusiasm shown by the volunteers are key factors in what makes this event so special. A special thank you to fellow Dandenongs Trail Runner Les Corson, for his help at the 50km aid station.

Boardies. You don't often associate board shorts, Hawaiian shirts and floral leis with running. But in this race, those things get you a priority start! My $10 'race boardies' from Kmart worked a treat.

Cramp. Last year, I cramped 700m before the finish line, both quads seizing up completely and losing me several minutes. This year, some calf tightness in the last couple of kms seemed to be the worst of it, until, 200m from the finish line, PING! Thankfully it only cost me a few seconds (and one place) this time. I do wonder, though, whether it's now a mental thing, rather than a physical one...

Dandenongs Trail Runners. The DTR crew were out in force this weekend, across both the 28km and 56km distances. I won't single out particular individuals, because that would do an injustice to the ones I didn't mention, who all (I'm sure) achieved goals, overcame difficulties, pushed through pain, etc. I'm privileged to be part of that group.

Emotions. Ultra running really does bring them all out. Elation ("I'm flying!"), Despair ("I'm wasted"). Optimism ("Bring on the hills!"), Pessimism ("I can't get up this"). Camaraderie ("You're doing great, keep it up!"), Competitiveness ("I'll pass you back, you swine!"). What a great sport.

Facebook. Rohan Day (race director) was probably the first RD in the trail/ultra running community to recognise the importance of social media. The Facebook community surrounding his runs is phenomenal and is another major factor in the popularity of this event.

Greens Bush. This was the section of the course that was my salvation (see Q and R for more info on that). Once I hit Greens Bush at about the 40km mark, everything started to work again and I started to enjoy myself. Finally passing some other runners did wonders for my confidence, too.

Feeling good (finally) in Greens Bush

Hills. I thought this is where I would have my edge over most of the middle of the pack runners. Instead, after going out too hard, both of my ascents of Arthurs Seat were actually slower than last year. Even some of the more gentle hills on the return leg were slowing me to a walk. Oh well, there's only one way to get better at running hills, they say... Better get myself back to the Dandenongs.

Injuries. Unfortunately, many of my fellow DTRs were sidelined due to injury. That several of them turned up to cheer on those of us who were running is a testament to the group's esprit de corps.

Jump. This photo of DTR regular and all-round good guy Luke Johnston was too good not to include. Thanks to Luke for letting me include this!

Might as well... Jump!

KPI. My main 'Key Performance Indicator' for the last few ultras has been to improve my position in the second half of the race. At the half way point of this race, I was pretty sure I'd fail on that front. But I actually managed to make up 15 places between Dromana and Cape Schanck. There you go.

Laughter. Yes, there was even laughter. When I dragged myself up a pinch towards the end of Greens Bush (~48km-ish?) to be confronted by a photographer, I mustered enough energy to blurt out "I'm not running for you!". The picture captures the moment pretty well.

I run for no one

Medal. If there's a better race medallion out there, I want to see it.

The Two Bays medal - just perfect for a post-race beverage (Photo credit: David Adams) 

Next year? As much as this is my favourite race, and the one that first exposed me to the joys of trail running, it happens to coincide with the time-honoured Bogong to Hotham ultra. Chances are next year I'll miss Two Bays for the first time in five years and test my strength in the Victorian Alps, but we'll see.

Organisation. I've written about the volunteers and Facebook, but really, the success of this event is down to Rohan Day, Kate (Mama Two Bays) Ablett and Michael (Clarkey) Clarke. They leave no stone unturned, no 't' not crossed, no 'i' not dotted. They listen to their participants, they innovate, they build not just an event, but a community. And they deserve all the plaudits they receive.

Personal best. With a finishing time of 5:48, I knocked 20 minutes off last year's time and went sub- 6 hours in the process. It's a good thing I didn't...

...Quit. Yep, at the halfway point, I came pretty close to unpinning my race number and throwing in the towel. I'd gone out too hard and paid for it on the ascent/descent of Arthurs Seat and here I was, having to face that hill again, straight away, with another 20km+ to go after (if) I managed that. A big factor in my continuing was seeing DTR legend Vanessa Bolton at the turn around point (Vanessa was sweeping the course). Vanessa's exceptional performance at the Alpine Challenge miler in December 2014, where she was out on course for 40hrs+ gave me the inspiration I needed to tackle another measly 28km. Thankyou Vanessa!

Race plan. So, what got me in that situation in the first place? Well, after some confidence building training runs, I decided a week before the race that that's how I'd treat it - as a race. This is instead of a training run for Buffalo, which had been the plan all along. So I went out strong, and by the time I hit the Browns Road aid station (18km), I was 15 minutes up on my time from last year. Just 3km later at McLarens Dam, with the first major climb staring me in the face, I knew I had erred. From there until the 40km mark, I struggled mentally and physically. I was spent, I was frustrated, I was being overtaken. But then, well, see 'G', 'K' and 'P', above for the rest.

Stairs. There's nothing like being faced with stairs the day after an ultra. I might have climbed Arthurs Seat twice during the run, but being confronted with one flight of internal stairs at the office the next day is enough to make one's legs tremble.

Tailwind. I had again used Tailwind Nutrition (mixed with water) as my fuel source, after a successful outing at the Marysville 50. The 2.5 litres I mixed up lasted me pretty much until the 50km aid station, when my bottles ran dry (thanks for the refill, Les!) and I had my first gel in months. I'd forgotten how bad they tasted. For anyone who wants a carb-based fuel for long runs, I'd recommend giving Tailwind a try. I'll even give you some of mine.

Undulating. The word 'undulating' takes on a whole new meaning in the last 16km of this race. It sounds so forgiving on the Two Bays website: "The middle of the track passes through mostly undulating Track through national park and forest." And yeah, I remember it being pretty nice during the two 28km runs I completed in 2012 and 2013. But in the 56km, those 'undulations' play with your mind and suddenly, you're thinking the profile of this section must look something like this:

What Greens Bush to Cape Schanck looks like to an ultra participant

Views. One of the (few) good things about my miserable 20-40km section was my attitude that it was ok to stop and take in the scenery. It really is a gorgeous course, with beautiful views. This isn't the best of them, but hey, it's the only one that got caught on camera.

Striding out strong, early in the race

Weather. If you listened to various reports in the week leading up to the race, Victoria was going to be swamped by a biblical-scale weather event. Well, come the morning of the race, it was a relatively benign 18 degrees, albeit with a rather high degree of humidity. Towards the end of the race it got pretty warm, but only 24 degrees or so, which you can't complain about in the middle of summer. I did feel for the guy I passed at the 54km mark who was wearing full length Skins...

EXcel. (What do you want? It's 'X' for crying out loud.) Those who know me well are aware of my penchant for spreadsheets and analysing data. So it is perhaps unsurprising that I've dumped my data from the 2014 and 2015 Two Bays runs into Excel and produced a couple of charts. The first shows how many seconds faster (below the x-axis) or slower (above the x-axis) I was in each km this year, compared to 2014. See what I mean about going out too hard and paying for it on Arthurs Seat? The second one shows why this happened, and indicates the dangers of running to a particular pace and not thinking to check your heart rate.

Yo-yo. What my race resembled. This is the first time this has happened to me in a long distance event. I've usually felt good the whole way, or started bad and ended well, or started well and ended badly. I've never actually had a race where I went through a really bad patch and come out on the other side feeling good. And on reflection, I'm quite glad it turned out that way, because I'm sure those demons will surface at some point during the Buffalo Stampede.

Zeno's paradox. The ancient Greek philosopher Zeno of Elea argued that motion was an illusion, made impossible by the fact that, in order to move one unit of length, you first had to move half a unit of that length. But before moving half a unit, you had to move a quarter of the unit, and before that, an eighth of a unit, and so on ad infinitum. What the hell does this have to do with long distance running? Well, the next time someone, a non-runner, hears about your exploits and says "I don't know how you can run that far!", think about what Zeno might have said. "Well", you might say, "First, I tried running half that distance. And before that, I tried running a quarter of that distance, and before that...". Who knows, maybe you'll be the inspiration that has someone toeing the line at Dromana or Cape Schanck a few years from now.

*All race photos by Supersport Images.

RACV Marysville Marathon Festival - 50km ultra race report

"I've never seen that before."

Not the words you want to hear from an SES volunteer at 6:20am, 40 minutes before you're due to start an ultramarathon. Thankfully, they weren't directed at me, but to the woman two cars ahead of me, who had a length (measured in metres) of what looked like hair protruding from her car's exhaust pipe. Upon parking my car, the SES rep suggested they stop pulling it out after it reached about five metres long. The things you see at ultra marathon events...

The event in question, in this case, was the 50km ultra event held during the RACV Marysville Marathon Festival, organised by Brett Saxon of Trails+.

The ultramarathon course

Of course, that wasn't the only car-related fun to be had that morning. Between Healesville and Marysville lies the Black Spur, a 30km stretch of winding road, just perfect for dry, early mornings, with no traffic, a manual car and no kids in the back. I was reminded in part of the concluding pages of Hunter S. Thompson's classic Hell's Angels, although (1) I wasn't riding a chopper and (2) I was obeying the speed limit, even though it's difficult to exceed the mandated 80kph in most places (for me, anyway).

So, I'd had quite an eventful morning to that point and I hadn't even started the race yet. However, as much as you, dear reader, are no doubt impressed by tales of hairy exhaust pipes and torturous (deluded?) comparisons between a 1.4L Volkswagen and a 1,200cc Harley Davidson, what I hope you came here for were some of my thoughts on how the race went. So, without further adieu...

Pre race

• Caught up with DTR-regulars Nigel, Oliver, Ashley, Paul, Vanessa and Stuart.
• Brett and race patron Lachlan Fraser seemed quite pleased with themselves when they described the new climb up to Keppel Lookout towards the end of the race: "You'll get a chance for a nice rest when you're walking up there...", Lachlan told us.

Early stages

• Climb up Red Hill (900m at 10%) wasn't too bad.
• Lots of people passed me on the descent. 'Hope to see you later', I thought to myself.
• Ran for a bit with Stuart, exchanged ultra mantras (me: "I will not cramp!", him: "race to the finish, not from the start").
• Gradient picked up, I was feeling good so I pushed ahead alone.

First test

• Cameron's Cascade.... Oliver's pre-race warning was ringing in my ears: "Enjoy Cameron's". 1.6km at an average 17%. I kind of did enjoy it. Passed a couple of people which was nice.

Stocktake

• On the next out-and-back section I saw a very friendly face fly back past me in the other direction. It was Ashley, leading the race, smiling as always! I was also able to gauge where I was in the field - I made it about 23rd.

Ups and downs

• The good: we get to run (ok, walk) up Red Hill again and I'm doing well on the climbs.
• The bad: The 7.5km quad-busting descent before we got there. Yet another opportunity to liken my descending skills to pensioners with Zimmer frames.
• The ugly: the photographic evidence of me walking, not running, up Red Hill.

Taking it easy on Red Hill

...and the just plain cruel

• At about the 35k mark, ultra runners have to go past the start/finish area and head back out of town for the last 15km loop. Why do race directors take a sadistic delight in dangling the finish line in front of tired, sore, long distance runners who still have 10 miles to run?

Keppel

• A long, steep climb, most of it involving walking rather than running. Even though I was walking, I reeled in a number of ultra and marathon runners on my way up. Somehow, despite the gradient, I enjoyed every minute of the climb
• When I got to the top, I was greeted by some glam rock pumping out of a car stereo, and the day's best aid station accompanied by the day's best view from the top of Keppel Lookout.

The view from Keppel Lookout (courtesy australiantraveller.com)

"It's all downhill from here"

• That's what I was told by the aid station volunteers, like this is supposed to be good news! With the state my quads were in, negative gradients at this stage weren't something to be celebrated, rather something to get over with.
• That said, I made my way down what must be said was a very enjoyable track, on my way to Stephensons Falls.

The comparisons to Kilian are undeniable...

On the way home

• I gave up a few positions on the descent, unable to match the pace of some of the others, including another DTR member Morgan who was running well this deep into the marathon. 
• The flatter run in to the finish line, along the Steavenson River allowed me to stretch out and pick up the pace and I reclaimed a few positions.
• I didn't want to push too hard, because (a) this was shaping up as the first ultra I'd completed where I hadn't cramped and, (b) I knew I'd be slowing down at the end to greet my family, and maybe run with my boys to the finish line, so turning on a sprint finish only to stop before the finish line would look a bit stupid.

Morgan and I at Stephensons Falls

The finish line!

• This time, the finish line is here for real!
• As I ran onto the oval, I could see my wife and two sons waiting for me. My eldest (4yo) asked if he could run with me and, not wanting my youngest (2yo) to feel left out, I grabbed him in one arm whilst holding my eldest's hand. 'Just a few more metres', I think to myself.
• WRONG!
• I headed towards what I thought was the finish line, when a volunteer reminded me I still had three quarters of a lap to run, and here I was carrying a 17kg 2yo in one arm and holding my other son with my other free hand! The last few hundred metres were as big a struggle as any of the climbs as I laboured under the weight, getting passed ! However, it did make for a pretty cool photo when I crossed the line...

Thank goodness I can put him down!

Some final thoughts

I'd finished in 5:28, and later found out it was good enough for 15th place, although it's possible I could have made it to 13th if not for the last lap. One of my big goals in ultras now that I have done a few is to make up positions in the second half. Big tick on that front, given I was 23rd on that out-and-back section and probably ~30th or so a little bit earlier on the downhill/flat section.

As well as my family, there were plenty of DTR regulars at the finish line. Lachie was there straight away, having done himself proud by finishing 5th on a very tough 10km course. Bryan had finished fourth in the half marathon as last year's defending champion. Ashley had gone one better by reaching the podium of the 50k - third place in his first ultra on his birthday! Soon after I crossed the line, Stuart, Nigel and Paul all finished, together with Vanessa who was treating this as yet another training run for her soon-to-be run Alpine Challenge miler.

The atmosphere at the finish line was terrific. Plenty of runners, stalls and activities for the kids, plus the Freedom Sports Medicine team of Ross and Caleb (himself the winner of the 10km event) providing massages to leg-weary runners. This really was a community event to get behind.

So, my fourth ultra is now in the bag, the first without cramping, and the first trying out a new fueling strategy (I had used Tailwind Nutrition exclusively, mixed into a 1.5 litre bladder and 2x 500ml bottles of my Salomon pack). It certainly bodes well for the coming months, which will include Two Bays and the Roller Coaster as further training runs before next year's major goal: the 75km Buffalo Stampede Ultra SkyMarathon.

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End note: according to a quick internet search, it appears that Stuart Hughes' suggestion of the exhaust 'hair' being the muffler lining was spot on.

Photo credits: Thanks to Brett Saxon and his team for putting on the event, and taking/publishing the photos of the race I've included in this post.

The Quadruple Bypass

“Watching a coast as it slips by the ship is like thinking about an enigma. There it is before you, smiling, frowning, inviting, grand, mean, insipid, or savage, and always mute with an air of whispering, "Come and find out".”
― Joseph Conrad, Heart of Darkness


Conrad was a seafarer, but if he was born in a different era, he may have written those words about the trails that beckon runners like me to see what we can find. 

Me, and I don't know how many others arrive at the Basin Theatre to run the Quadruple Bypass, a 26km route encompassing four ascents of Mount Dandenong. For argument's sake, let's say there's 20 of us. That's 20 people who apparently ignored the fact that this is a course that Peter Mitchell has not wanted to attempt since he last ran it 15 years ago. I get extra "crazy" points, because I'm doing it on a morning when my kids are at my parents and I have elected to go running instead of sleep in.

I arrive a few minutes before we're due to depart and learn that we'll be splitting into two groups - one led by Peter and one by miler-in-training Vanessa. I'm in Peter's group, which includes, among others:*

• Peter. Australian marathon representative, winner Gold Coast marathon, 2x winner Bogong to Hotham (B2H), winner Oxfam Trailwalker Melbourne
• Kevin. Winner Maroondah Dam 50, multiple podiums including Maroondah Dam, B2H
• Ray. Multiple podiums including Maroondah Dam 50, B2H
• Rohan. Course record holder Oxfam Trailwalker Melbourne
• Kirra. Winner You Yangs 50, winner Lake Manchester 22km trail
• Cheryl. Winner Salomon Plenty Gorge long course.

In other words, I'm looking around, thinking to myself "I hope these guys can keep up."

[* These achievements are based on trail running chats and a very quick Google search. It would not surprise me in the least if I have dramatically understated the wins and podiums of these men and women. In fact, I'm sure I have.]

Ascent 1. Dodds Track and Caterpillar Track (3.02km, 370m elevation gain, 12.3% average gradient)

If you've ever run the Roller Coaster course, you'll know Dodds Track - it's the nastiest climb on the course. On today's course, Dodds is a warm up, the early ground work of a sick joke whose punchline won't come for another three hours. After cresting Dodds, we continue on to a climb I've never been up before - Caterpillar Track, a little gem of a hill (420m @ 22%). I think I remember smiling as I went up that one. Oh, the hilarity.

Ascent 2. Ridge Track and Range Road (2.84km, 360m elevation gain, 12.7% average gradient) 

After heading down School and Banksia Tracks, we begin the next ascent to the top of Range Road. After run-walking up Ridge Track, you know what sounded like a good idea? Running side-by-side with Ray all the way to the top of Range Road. I haven't since asked the guys behind me if they could see the vapour of fuel tickets being burned, but I wouldn't be surprised if they did. Now that I think of it, I also didn't check to see if Ray was wearing a t-shirt with an "I'm with Stupid" arrow pointed at me.

Well, I got to the top of Range Road without stopping to walk and felt secure in the knowledge that I'd at least have a bloody good time for the Strava segment that someone, I was sure, had already created. Imagine my disappointment when I later discovered that the segment, for some inexplicable reason, ends about 100m AFTER the summit, which I reach after about five minutes of rest. If it's not on Strava.....

Ascent 3. Birthday Hill (1.39km, 372m elevation gain, 26.8% average gradient) 

You know when you're running with Peter and it's meant to be "all downhill from here"? Of course, the descent to the start of Birthday Hill included a couple of bonus inclines on Dandenong Creek Track. But those "hills" are forgotten as soon as we start the toughest test so far - Birthday Hill. Three single track segments linking Edgar Track to the top of Zig Zag Track. Ray runs off on us all, followed by Kevin and Rohan. I remember running up this first segment once. Ba hahahahahaha. 

And what's this? We get to the end of the first segment and those guys at the front aren't stopping. We ALWAYS stop here. Do I keep going? Do I wait for everyone else? Oh, ok, I guess I'll keep going. Somehow I manage to get to the top only 40 seconds slower than I had the previous week, when I had 'only' gone up Glasgow Track once before tackling Birthday Hill. In hindsight, I wish I had left just a bit more in the tank, because we had just a little 'pinch' to tackle before we could call it a day: Glasgow Track.

Birthday Hill

(Photo credit: Luke Johnston)

Ascent 4. Glasgow Track (1.33km, 389m elevation gain, 29.2% average gradient) 

Trust Peter to leave Glasgow to last. Known variously as "The Scar", "The Firebreak", "The Overcrowded Hiking Tour Group Mecca", it's a rutted, rocky track that goes straight up the west face of Mount Dandenong and has a kick like a mule, even before the point where it reaches 50% gradient. We meet up with Peter's wife Jenny at the foot of the climb, who has brought fresh, cold water, and a positive attitude. I vaguely recall having one of these, once. But not now.

The climb starts and I'm reduced to a walk before I even get off the bitumen lead-up to the main track. This is not going to be pleasant. I know what's coming, having gone up it (fresh) the week before, in 20:38. I know I have at least 25 minutes, maybe 30, before I get to the top of this bastard. Ray, Kevin and Rohan disappear like phantoms, with Cheryl in hot pursuit. Jenny, having probably decided that grunted, single word responses didn't exactly constitute great conversation, powers ahead too.

One. Foot. In. Front. Of. The. Other.

Stupid. Range. Road. Schoolboy. Error.

Stupid. Peter. Mitchell.

Wait a minute... I'm almost there. I'm almost there! I reach the top after nearly 26 minutes and it's not Stupid Peter Mitchell any more. He's the Peter Mitchell who, over the course of countless trail runs, has helped prepared me for runs like this. Peter Mitchell, who shares his time, knowledge of the trails, and words of wisdom with hacks like me who could never even dream of achieving what he has in this running caper. The Peter Mitchell I'm glad to call my friend.

At the top of Glasgow Track

(Photo credit: Cheryl Martin)

Once we're all at the top, we remember that we're not actually at the top. There's just one little climb to go - there always is. 

Extra Credit: Summit of Mount Dandenong

We partake in a wobbly-legged shuffle along Kyeema Track and just after the lookout, there it is - the track that leads to the highest point on Mount Dandenong (at least I think it is). We clamber up it and, like little kids, stand on a mound of gravel to make sure we're as high as possible. That's when Kevin reminds us that we're standing on the wrong mound, the official one is over there. And, again like kids, we run over and stand on that mound. 

Standing on the (wrong) summit

(Photo credit: Cheryl Martin)

For once, it is all downhill from here. We arrive back at the Basin Theatre car park and my watch tells me we've covered 26.3km and climbed 1,728m in 4 hours and 5 minutes. The pain is forgotten, the ... No, actually, the pain is still there. Big style. But it's worth it. Or at least it will be. When I can think of something other than the pain. 

Quadruple Bypass Profile

***

So, will it take me 15 years to run this course again? Well, after signing up for the 75km Buffalo Stampede next April, I dare say that it won't even be another 15 weeks before I give it another try. If you've read this far and you're thinking you might want to join me, all I can say is, "Come and find out".

Race report: Salomon Trail Series, Plenty Gorge, 11.7km

It's been pretty quiet on the Into the White front since my last post. And that's because there's not been much to report. As I mentioned in an earlier post, I sustained a slight tear to my hamstring in the closing stages of the Studley Park Salomon trail race and since then I've spent four weeks getting back to race fitness (or so I thought).

Week one was zero running and plenty of compression and ice. Week two was easy, short, flat running. Week three was getting back to normal, adding in a little bit of speed (e.g. 5x500m intervals) and week four (this week) was normal training.

As this was my first week back to normal, pain-free running, I tried to replicate my normal weekly schedule, dropping just the one 9km moderate lunchtime run. That meant 5x1000m intervals Tuesday, 9km tempo Wednesday and a 26km long run into work on Friday morning, plus today's race.

Somewhat of a concern was the long run on Friday, the second half of which was a real battle. Maybe I should have taken this week a bit easier, but what's done is done. In any event, the bigger concern was what had been missing over the past month: hills of almost any description (Anderson Street on the Tan doesn't count). Not really knowing how hilly the course was today left me slightly nervous at the start line.

After getting to the race with about 20 minutes to spare, I dropped off my bag, had a small warm up jog and got to the start area where I bumped into a couple of Dandy Trail Runners, Lachie and Cameron. Soon, we were away, and as usual, I had gone out pretty hard, trying to make sure I had a good position before the track narrowed and made passing difficult.

The first 4km went past pretty quickly, in 18:30 which included a couple of big downhills. The hills actually weren't hurting me going up but I quickly realised I didn't have much to give on the downhills once I got up them. Just before 5k, a new experience: a river crossing. In we plunged, up to our knees and then with waterlogged shoes there was a steep embankment to navigate which slowed me to a walk for a few meters before pushing on (squelch, squelch).

At 6km there was the longest hill on the course, 500m at an average 10% gradient. Until now I'd been having a bit of a battle with a girl in a yellow singlet, her running partner/coach and another guy in a red top. I'd had the better of them on the uphills and they'd had the better of me on the downhills. I saw them up ahead and told myself I could reel them in if I ran to the top at a good pace. I managed to do this, but shortly after, yep, there they went, past me on the descent.

I managed to catch back up to them on some tricky single track and we were all struggling a bit to find places to pass the slower long course runners. Moreover, I knew I was Into the Red (very different to The White), and coming up to the 8km mark, I was thinking "just another 4km to go, a lap of the Tan, you can.........." TRIP, FALL, <Superman pose>, CRASH, ROLL, STOP (just short of a big rock). The guys immediately behind me asked if I was ok, one of who was Lachie who looked really strong. I told them to keep going, got back up and continued on.

But that fall was my Waterloo. I had a sense of resignation as I watched yellow singlet, red top, Lachie and a few of the other strong medium course runners slowly (and then not so slowly) gapping me. It wasn't the fall per se. I think my legs, which to be truthful had already found a chink in my mind's armour, finally had an opportunity to ram home their message that it would be them setting the pace. If it didn't happen at there at the 8km mark, I'm pretty sure it would have happened somewhere soon thereafter - I simply wasn't running as well as the others and there was no way I was catching up to them.

There was a fairly undulating section between the 8km mark and the second river crossing at 10km and I was pushing as hard as I could but the only people I was passing were the slower long coursers (although I wasn't getting passed by anyone, either). Through the river again, and I had to navigate a steep, slippery embankment which I found really difficult and had to use my hands to drag myself up. I was forced into walking the steepest bit of the bank again and at this point, to be honest, I was counting down the meters, but remembering that the finish was at the end of a steep hill (yay).

The last Salomon race measured short (I had 10.66km v. an advertised distance of 10.8), of course this one measured long. At 11.7k, when the race really should have been ending, that last steep hill began. I caught sight of yellow singlet but she was much further up the hill than me and what's more, it was again steep enough to slow me to a walk for a few meters (it was 350m at 12%) and yellow singlet was gone.

I battled my way up the hill and across the line and I've got to say, I was absolutely spent. The course was much harder than I had anticipated and it had cleaned me up. My hand was also hurting from my fall and later when I washed off the mud, I had the beginnings of a pretty nasty bruise on the base of my palm. I finished in 1:03:32 (I measured 12.1km) which I later found out was good enough for 15th of 397 runners, and 13th of 184 male runners. My first top 20! And jeez, it felt like I'd earned it.

It was nice to catch up with a few of the Dandy Trail Runners afterwards (including Lachie who finished about a minute ahead of me for 13th, Andrea [8th overall in the long course women's classification!), Peter [who only warmed up with 5km to go on the long course], Travis and Cameron). The general consensus was it was a tough, though enjoyable course.

As bad as I felt, I had to agree with the second part - it was an enjoyable course. Very demanding, but there was a little bit of everything - steep hills, long hills, single track, grass, technical rocky descents, river crossings, the works. I was quite surprised to see later on my Garmin that there was only 257m of elevation gain - it felt like a lot more.

And I guess that means it's time to get my arse back into the Dandenongs and smash some hills in training!

Race report: Salomon Trail Series, Studley Park, 10.8km

On Sunday 30 June I lined up with 430-odd other people for the medium distance (10.8km) course in Race 1 of the Salomon Trail Series in Studley Park, Kew. This is the first of a four race series, of which I plan to do three (Studley Park, Plenty Gorge and Silvan Reservoir, leaving Anglesea as the last leg which I probably won't travel to).

My good friend Liggo had already reconnoitered the course for me over the past couple of weeks and via a series of detailed calculations had forecast a time of 48:17 for me. Having never seen the course before, I guess that was my only yardstick!

Based on Liggo's warning of lots of singletrack in the second half of the race, I decided to go out hard at the start where it was easier to pass. The first 3km, which was mostly on road, footpath or crushed rock, was over in about 12:25.

Knowing I had banked a bit of time, from here I settled into a pretty good rhythm. The kms ticked over pretty quickly, usually averaging ~4:35 pace, despite the increasingly crowded singletrack. However, the runners that I were passing were very aware, and happy to make room to my calls of 'passing'. Some even slowed down and moved over before I even got to them. A lot of respect out there on the trail, it must be said.

I was having a bit of a quasi-battle with a few runners around my pace, finding that I was faster going up the hills, but usually not as good on the downhills and about even on the flat. Then with ~3.5km to go, I managed to edge them up one of the 'big' hills on the course (once you've been running with the Dandy Trail Runners, 'big hill' takes on a whole new meaning - comparatively these we're nothing but little pinches). Then I pulled off a passing maneuver on the singletrack which I think earned me a 'huge chunk of time' because we subsequently entered a section that was very difficult to pass on, but I was in the clear. In hindsight, however, it was a pretty suicidal move and I'm just glad I didn't end up in the Yarra with a broken leg.

I was feeling pretty good with a couple of km to go, pushing very hard but able to maintain my pace. However, there was still one last chance to stuff things up. With just over a km to go, having re-joined the trail from the road, my left foot landed on a rock and slid way forward, then bit into the ground. My torso snapped so far forward with my momentum that my chest hit my left knee. I must have groaned out pretty loudly because three people in front I me turned around to ask if I was ok. Thankfully I was - my hamstring was a little sore but I was just happy it hadn't snapped in half. The true test re: injury would come the next day.

After the customary sprint finish to the line, I saw I crossed in 47:38, averaging 4:28/km (take that, Liggo!). I don't remember being overtaken by anyone in the second half of the race that I didn't subsequently pass back. I later found out my time was good enough for 25th out of 463 runners, and 20th out of 201 males. Top 10%, very happy!

On a final note, it was good to catch up with a few of the Dandy Trail Runners (DTR) after the race who had competed in either the mid distance or long course (15k) option. Those training runs in the hills certainly seem to be paying off. I later heard some of the DTR group had won or placed in their category. Great work.

On a final, final, note, being asked to fork over more than $30 for a few photos taken on the course by the 'official' photographers really reinforces the great work done by people like Erwin from dandyrunner.com.au and Steve from fstop5.com at other trail events, taking terrific pictures and providing them free of charge. Anyway, the below is a (grainy) screen shot of me somewhere out on course.

Copyright: supersportimages.com.au

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Update: unfortunately the hamstring wasn't ok at all. As I suspected, it started to hurt a little more once it cooled down and the diagnosis is a Grade '1+' tear. The road to recovery will take 2-3 weeks, so should be ok for the next Salomon race.

Gear review: Salomon Advanced Skin S-Lab Belt

June is bonus season at my workplace. And this year, I've worked damn hard and I'm going to spend a little of it on me instead of the boring 'mortgage' option.

And it just so happens that I was looking around for a hydration belt, because my 2 litre Camelbak Rogue is a bit over the top for some of the shorter trail runs I'm doing, and even my 26km Friday run to work now that winter's here, and carrying more than ~500ml of water isn't really necessary. 

Whilst there are plenty of good options out there (check out thisfishcanrun's review of one of UltrAspire's models), a non-negotiable for me was the ability to carry my Ay Up head torch for when my run will cross over from dark to light conditions. (The Ay Up was another 'bonus month' purchase. I'd review it but I don't know what else I'd say except that it's really frickin' bright and if you can afford one, get one.)

'Headtorch compatible' somewhat limited my options. Enter the Salomon Advanced Skin S-Lab Belt. Like the Ay Up, though, it's pricey. I got mine at Footpro in Malvern and it was $80 including one 237ml bottle, with another bottle costing $25. Subtract my 10% repeat customer discount and all up it cost $95.

The belt itself is made from the same lightweight material as the Advanced Skin packs everyone is raving about. It comes with six pockets in total: two larger ones at the 'back' (although the 'back' could easily be worn at the front), and two smaller zipped pockets plus two more pockets in front of them, at the front.

The 'back'

The 'front'

The inside

The back pockets are designed to take the 237ml bottles, which are the new 'soft flask' models made for Salomon by Hydrapack. The beauty of these bottles is they collapse as you drink from them making them (a) quite light and (b) small enough after a couple of sips to fit in the smaller front pockets, meaning my head torch can fit into the larger rear pocket when dawn breaks and I don't need it anymore.

With the first Salomon Trail Series race at Studley Park this Sunday, I switched my long run to this morning and tried out the belt. 

I loved it.

First, this is what it carried, with room to spare:

The feel was terrific. Once on, it settles into a tight fit, with no bounce. I didn't even register it being there, really. In fact, at one point, I reached behind me to make sure my head torch and bottle were still there because I couldn't feel them! Getting items in and out of pockets took a couple of tries, but I figured it out pretty quickly and after that it was a breeze accessing the water bottles. When it came time to take off my head torch I was able to quickly rotate the back to the front, stuff it in a pocket and rotate it back again, without breaking stride.

The only fault I can identify is the way the front and back attach to each other. There are these two loops and two clips which are a bit fiddly, especially with cold fingers. If you were in a race and needed to take it off and put it back on at a checkpoint, you could lose a bit of time.

The two clips (bottom) and two loops (top).

But really, that's a small complaint, because you wear a hydration belt to have it on, not to have it on, take it off, put it back on, etc.

Overall, I'm a big fan and I'm pleased I got it. Like the Ay Ups, if you can stand the price tag, I'd definitely recommend getting one.

Pros:

Light, 'don't know it's there' feel
Versatile front and back fit, and easy to switch between those two options on the run

Plenty of storage

Soft flasks

Cons:

Price tag

Clumsy attachment clips