Use It or Lose It

So says one of the Principles of Motor Learning. The sad part is knowing how much I've lost.
This week it was hot and humid, which didn't help matters.
Tuesday was a blur of sweat. Yet I enjoyed it because I chose to take it easy and run with a friend. I have no races coming up and leave for a month of blustery cold tomorrow. Besides which, over the past few weeks I have made the mistake of trying to push, push, push myself and end up burning out 15min into the 45min session.
Today was my last long slow run of the year (in Australia). There were not too many of us and most of us were of the slower group. I thought this would be to my advantage, but I forgot how much fitness I had lost. By 1k in the heat was getting to me and I was very tempted to turn around then and there. But I bit my tongue and kept going - and kept up - for the next 4k.
Fortunately, at the 4.5k mark four friends split off from the other group to loop back while the others completed the 6k halfway marker. I turned around with those running the short option and headed back. I ran with a great gal who kept me honest. When things got tough we would groan with frustration then launch into another conversation to keep our minds occupied.
I can't say it was "before you know it", but eventually we reached the end. Between lack of training and lethargy from the heat, I am slowest of the slow. I will need to remember this next year if I think of training for a summer race! I don't know how I would have survived marathon training in this weather.

Total distance: 9.5km
Total time: 59.37min
Avg pace: ~6.30min/km

With the end of the running season now on me, it is time to reflect on running goals for next year! I already have a good idea of what I'll be aiming for...more on that later.

Slow Runner vs Speed Demon

Today we had a speed session on hills. Not the same as a hill session for speed. Our speed session went upways and downways and foreways (but not backways).
I hadn't really wanted to go. My mind and motivation shut down in off-season, as if I'm a computer on "power save" mode. Plus, I haven't been sleeping well.
I can't say it was my best performance today. Certainly not trophy material! But I gave a good crack at it. I did have to stop and grab someone else's water to chug partway through the session. Note to self - remember to bring my own water next time!
Only a few more days until I can trade in my running shoes for a pair of skis! I'm rather excited to exchange "slow runner" for my alter-ego "speed demon" on the ski hill. What a refreshing change! Now if only that speed could translate back to my running...

Awards & Trails

I am now in my "off-season" time of running. It is a nice feeling, to have all that pre-race pressure taken off my shoulders! So for the next few weeks my focus will not be on endurance, or speed, or improvements. It will be about enjoying a bit of running with friends and taking it eeeeeasy.

On Thursday it was our year-end awards dinner for the club. I was happy to go along and celebrate with my friends on their achievements. Imagine my surprise when I won an award myself!

There were three "Performance of the Year" awards given away. Two went to runners of the Melbourne Marathon. The third went to me, for The Great Whitsunday Walk. I was floored at this unexpected honour.

Who would've thought a slow runner such as myself would get an award for running?

This trophy is not representative of how I actually looked crossing the finish line at the Whitsundays, but it does a good job of representing how I felt at the time!

 Bec - the gal who inspired me to run faster than I thought possible. She earned a well-deserved 'Honorary Lifetime Member" award.

Me, Bevan, and Jen. I think Bevan is more excited about the free wine than he was about his "Performance of the Year" award he also received.

While I've been taking it easy this past week after last weekend's 500k relay, I did decide to go on a trail run with friends. It was great! My biggest mistake was getting a lift from a friend and sitting in the back seat of the car. There is a mathematical equation that exists: twisty roads + back seat = car sick Laura.

I had already been overly tired, so adding car sick onto that was not fun. I thought I would get better as we ran. And I did, sort of.

The trail was beautiful, and I loved running it. The first part was slightly downhill, which was fine. We finished at a beautiful look-out before turning back. My stomach was still (unfortunately) feeling quite off. As we turned back to start back up the gentle uphill, it reminded me unpleasantly that it was not a happy stomach.

As we were heading back, I noticed one of my running buddies wasn't with me. I stopped and waited, and waited. Then I thought maybe he had gone on ahead or taken a different trail, so I ran back to the carpark to meet the group, expecting - hoping - to see him there. Nope.

I volunteered along with the group leader to go back to where the trail had forked and make sure the person hadn't taken a wrong turn (he had). Luckily, we found him fairly quickly and were able to return to the group. 

At this point I was feeling downright terrible. I staggered along to the start of the trail, then my previously lost buddy and I walked for a bit - he to slow down and calm his heart rate, me because I was trying not to be sick.

We reached a lovely view point and took a few photos. At this point, he continued on to catch up with the group. I instead returned to near the carpark to chill on a bench. I can't say my stomach completely settled until hours later, making me think that it wasn't just a bit of car sickness that was bothering me.

But so what? It's off season! No races to worry about, no concerns of speed, or endurance, or maximizing training. I was out to run with friends and enjoy. Mission accomplished (minus the stomach problems).

500k relay: Superhero Day 3

Superhero shot - photo-bombed by the Village People

Sunday morning I slept into 3.30am (hooray!) before dragging myself onto the bus for a 5am run at Toowoomba. It was a criterium run. Last year I was one of the runners who ran down the mountain range, so I admit I was cautiously excited about doing something different this year.
As we lined up for the start, who did I see but my nemesis from Run Inn? I gave him the gesture that said "I'm watching you!". The cri was 3 laps around Toowoomba university to total about 4k. In the first lap I stayed just ahead of my Run Inn competitor. He surged past in the second lap but I knew from the day before that if I kept up with him I  would win with my traditional kick at the end - which he didn't seem to have. So I kept within 10m of him, smiling at the encouraging calls of, "Go Wonder Woman!" and "Fly, Supergirl!" as I ran past the observing teams & race marshalls.
In the last lap I made my move! I decided not to focus on my competitor but at a girl well ahead of both of us. If I could catch up to her, it would mean I had passed him. I powered through the last lap and even managed to have a Superhero finish. Cha-ching.

Total distance: 3.78km
Total time: 19.04min (goal time: sub-20min)
Total elevation: 15m
Average pace: 5.04min/km

Flying into the finish of the Toowoomba Cri!

I got on the bus feeling satisfied and confident.
Then I found out we were racing down the hill to meet with the other half of our team members (the ones running down the Toowoomba mountain range) so that I could get to my next race. Yikes! I had misinterpreted when I would be doing my make-up run, and thought it would be closer to lunch, not breakfast! I was a little distressed, because had I known I would have held something back from the criterium run.
I was also a little relieved, because had I known I would have held something back from the criterium run.
So at around 8am I got to the start line for my last Champion Run of the weekend.


Happily, the weather remained cool for this part of the race. I got tagged off by a fellow Superhero and took off to the cheers of my team mates. Did I mention I had the most awesome team a girl in a cape could ask for? They stopped the bus along the road a couple of times to get out and cheer and screamed encouragement whenever the bus then drove past me. I don't know if I stopped smiling that entire run.
The lovely water truck was there at the first 500m into the run and every subsequent km marker. I didn't need the water, but I always take advantage of feeling like a champion runner, so I took what was offered.
There was a slight hill going up into town. It wasn't steep...but it felt like it kept going.
And then we headed down into Gatton. This is where I reached my first and last conundrum of the race in the form of an uncontrolled intersection where my light was red. I was running along the sidewalk at this point, but what to do? Do I stop at the red light and wait for it to change, or breeze through?
Previously (as in, when I ran into Boonah) the local cops were stopping traffic for me. But with no cops at this intersection I hesitated, checking for traffic.
With no cars coming, I couldn't bring myself to stop and wait for the lights. I was running a race, after all!
So I continued on through after a brief pause and surged across the finish line a block later.

Total distance: 3.81km
Total time: 20.11min (goal: sub-20min. I blame the traffic lights for this one!)
Total elevation: 32m
Average pace: 5.18min/km

What's this? Lassie's in trouble? Quick! Lightening Laura to the rescue!

 My fellow team mates worshipping my awesome running powers. As I sprinted past, it looked something like this...

Yep, still smiling.

                              

  Nearing the finish, I get my Superhero pose ready.

I had breakfast as I philosophically debated: to run a third time, or not to run a third time?
Reasons to run a third time: Yesterday's run got cancelled, meaning I'd only run 5x (not 6x) so far this weekend, I haven't done this particular part of the race before, last chance to run in a cape! ... lots of positives.
Reasons not to run a third time: I was exhausted, and the more fun run of the day was finished in style. Superhero Style (see above!).
I sat on this dilemma, going back and forth in my mind. I think if someone had come up to me and offered to run my third leg, I would have agreed. But then it started to pour rain, and I felt that my opportunity to trade off this final run had passed.
To the start line, Lightening Laura!
The rail track was muddy, slippery, and washed out from the rain. Plus, it had become hot and muggy now that the rain had stopped right before the race started. I was happy for the first 1.5k, and then I regretted my decision.
The track was hilly and I had nothing left in me to run. For the first time, I regretted wearing the cape as I could feel it suffocating my perspiring skin. It was advertised as being a 4k run, but it was well over that as we climbed a hill (only to run back down it to the finish line).
As I ran down that last hill, trying desperately to catch the person in front of me, two young kids stopped their playing to point at me and scream, "it's a superhero running! Look, look at the superhero!".
Maybe I didn't regret the cape after all.
I knew I couldn't catch my target, so I grabbed my cape and billowed it out behind me at the finish line. With the wind factor, it became an excellent parachute at slowing me right down when I reached the crowds of cheering runners.
Not my finest run, but I was glad I did it. It showed me where my limits lie.

Total distance: 4.39km
Total time: 24.30min (goal time: sub-22min)
Total elevation: 38m
Average pace: 5.35min/km

Little known fact: When Superheroes aren't saving the world, they're running along the highway east of Brisbane.

500k Relay: Superhero Day 2

On Saturday after a 3.15am wake up (woohoo! 15min sleep in from yesterday!), we headed down for an interesting section of the race. It is like a relay where you tag people off, but different. Two people from each team have a mass start. They run for a certain distance, escorted by a police car in front and in back. When everyone is finished, the next race starts from the finishing point with two more team mates racing. There is one team providing a mid-race water stop for all racers.
I was the last leg of this race, running into Killarney. Yes, there is a theme to this weekend - I was put in the last leg of a lot of races. No complaints here! It was loads of fun.
Last year I was dropped off 2 hours before my race started. Me & a fellow team mate isolated on a deserted road in the cold. Fortunately this year I didn't have such a wait. I got to stay all snuggly warm in the water vehicle until the start of the race. Not long before I was to start, I realized with sadness that I had forgotten to give someone my camera to take photos. Fortunately, our lovely water truck driver reminded me we were less than 3k from Killarney where the bus was waiting - so he drove me in to get my camera, then agreed to take pictures of me. I made it back to the start with plenty of time to spare.
As we lined up to the start line it began to rain and thunder rang out in the distance. Yikes! I'm not a rain runner! I wrapped my cape around me to keep warm - to the jealousy of all the non-cape wearing runners!
In this leg, there was only one from each team running. This year there were strict cut-off times for each race (averaging a 6min pace). I knew I had it in me to be well ahead of the cut-off. Besides which, I didn't think the strict cut-off time would be that strict in the final leg of the race.
The gun went off, and we started off running down a gentle hill. I quickly fell into my place but - what's this? A runner right behind me?!


Me in the distance, just ahead of my Run Inn competitor.









I could feel him catching up at the 1k mark and he stayed on my tail for the next km. But I have that special little kick in me, and at the 2k mark I turned on the heat and ran as hard as I could to the finish line, beating my competitor!
I was very grateful for him and thanked him at the end. Had he not been threatening to overtake me, I doubted I would have pushed myself as hard.

Total distance: 2.85km
Total time: 14.27min (goal: sub-15min)
Elevation gain: 8m (but a 20m elevation drop)
Average pace: 5.04min/km

I was SUPER stoked with this time! 5min pace! Yes, it was a short and easy race. But a race is a race, and a 5min pace is a 5min pace.

Flying into Killarney

In the afternoon I was set to do (again) the last leg of the race into Greenmount. Another CHAMPION RUN!!! My last of the champion runs for the weekend - I was soooo excited.
But then it started to get dark. And it started to get stormy. And I started to get a sinking feeling of dread that the race would be cancelled. My team mates tried to cheer me up with reassurances - "oh no, they won't cancel it for a little rain".
When the police cars started directing everyone to turn on their lights about 5 legs before mine, I knew it was over. A little rain is fine, but running in the dark on the highway is not. There is a reason the cut-off time of the race is 6pm, and a reason that they hold this race in November, when the days are longer.
Two legs before mine, it all ended. I was devastated!
No superhero run into Greenmount. Had it been another race cancelled - a cri or a mass start - I would have been fine. But to cancel my second hero run was just too much.

 ...But then a dear friend with a heart of gold became a true superhero. She had 3 runs the next day, and offered to sacrifice her superhero run to me. She agreed that it was also her favourite run of the weekend, but still insisted that I have it instead of her.

Superhero Heather to the rescue! (Yes, that is Batman in the background).

I was still concerned with the stormy weather - with more storms predicted for Sunday, who knew if more races would have to be cancelled? But I held onto a cautious hope for tomorrow...

500k relay: Superhero Day 1

Who wouldn't want to run in a cape?
That was the question I asked myself (and a few others) when our team theme for this year's 500k relay was "Superheroes". The answer: a fair few people. They started talking about wind resistance and weight and yadda yadda.

Wings on my cape, and wings (hard to see) on my hat. I am ready to fly in this relay!

As I see it, feeling like a superhero racing to the rescue far outweighs the sacrifices of such small nuisances.
Race #1 was at Griffith Uni again. My least favourite run of the weekend - it feels like a miserable, hilly, normal race. The team hasn't really bonded yet, everybody is tired from having gotten up between the hours of 2.30 and 3am for a race start time of 4.45am. This year I was in the second heat, wherein each heat had seven of each team competing.
I remembered the error of my ways last year in not bringing my own pre-race breakfast, so I made sure to correct said error this year. I didn't run in my cape for this run. I was a bit too dispirited and - since no one had gotten out the costumes just yet - feeling a little shy surrounded by all these new teammates.

Leg #1: The Cri (around 6am)
Total distance: 6.94km
Total time: 40.22min (goal was sub-40min)
Total elevation: 82m
Average pace: 5.49min/km

Although I was unhappy with this race, it was still slightly better than last year's time where I ran this race in 43.03min.

Leg #2: The Champion Run (around 5pm)
Total distance: 1.82km
Total time: 10.15min (goal was sub-10min)
Total elevation: 17m
Average pace: 5.38min/km

The road under my feet, my own personal follow vehicle to make me feel like a superstar (the black one on the right). Life is good!

Ah, yes! The reason that I love this race: the champion run! The run where you have your own personal follow vehicle with flashing lights and "CAUTION: RUNNER AHEAD" banner to warn traffic of your presence. The run where you have a water truck just for you to pass out water, sponges, etc. The run where your bus races past and everyone leans out the window to scream encouragement.

Being towards the evening it was considerably cooler than the 38C others had been running in earlier. But there was a hot head-wind that parched my throat and I was grateful for the water truck at the 500m mark of my run to moisten my throat. I made the mistake of agreeing to a wet sponge on my back, and I could feel the weight of it dragging on my cape the rest of the run.
And on this particular run - the run where you go past the pub with all the workers chilling out with a cold beer after a hard day's work. My bus happened to do a drive-by cheering as I was passing the pub and I waved and smiled. Then I heard a disgruntled pub patron call out, "Hey, wave to us Supergirl!" So I waved to them as well.

 Running past the pub.






At the time I was happy with my run - but looking back, I could have likely gone much faster if I'd really pushed it rather than floating on cloud enjoyment. This was the last run of the day into a small town called Boonah. So I got to "cross the finish line" so to speak. And then I got to sit back, relax, and watch other runners run the Boonah cri - 3 laps around town on a slightly hilly course.


At the finish line. Day 1 complete!

A New PB :)

Today I set myself the goal of running under a 5.00 pace for whatever we did. Which, as it turned out, was 500m, 1000m, 1500m reps. So that would mean I would need to run under 2.30, 5.00, and 7.30 for those distances.
The 1k in particular is something I look forward to running because I find it a really good measure for "how am I doing". When I was at my best earlier in the year, I managed to do consecutive 1k reps between 4.37-4.54 minutes.
I didn't measure the first 500m rep, but I timed the subsequent reps as follows:

1k: 4.30
1500m: 7.22
500m: 2.24
1k: 5.02

I was a bit naughty and didn't push myself as hard as I could have on that last rep, but I was still floating on the joy of running a 4.30 in my first 1k rep. 4.30!!! A new personal best by 7 seconds! I was flying through it.
As I was sharing my joy with pretty much everyone (what's the point in running with a group if you can't brag a little?), a friend pointed out to me that he remembered the day - not all that long ago - when I was running 6.00 over a 1k rep. That's a 25% reduction in my 1k time.
Sure, my recovery was shocking - everyone passed me in the recovery - but it is so great to feel like my speed and endurance is starting to come back. Bring on the 500k relay!

To Boldly Run

Today I shook up my routine and boldly ran where I have never run before. I got up extra early to drive about 25min north to meet up with some fellow trail runners - most of whom I'd never met before. I was rather nervous, but my fellow Whitsunday runner Barry was there and once again promised to hang back and run with slow little me. Looking around at all the muscle in the group, I was rather grateful! Everyone was looking pretty fit in the group and I worried I was out of my speed class...something that happens a fair bit!

12 runners set off at a rip-roaring pace...and I desperately clung to the back of the group, fearing I would get lost within the first km out.

 Barry and me in our matching Whitsunday Run shirts trying to keep up with the group on one of the hills. (Me trying, Barry offering encouragement)

Fortunately, it is the kind of running group that appreciates slow runners. They delegated a "sweeper" to make sure we didn't run on our own. Also, the group stopped at every junction long enough for the slow of us not just to catch up, but also to catch our breath! It is easy for faster runners to forget that even though they may have been resting up for the past 5min, some of us just climbed to the top of that hill, thank you very much! I can be guilty of it myself ("great, you're here. Let's get going then!")

 Just after a rest point, as you can tell by the fact that other runners are behind me!

The caboose of the train - a very important part! I do my job well.

 Despite the rain of the previous day, the trails were still in great condition for running.

 A rolled over car. I have no idea how this rusted old relic arrived at this part of the trail, but I did laugh at seeing the brand new "L-plate" (learner's plate) stuck onto the back.

It was a beautiful trail run...different, too, which was exciting. I was grateful to have Barry once again watching out for me and hanging back so I wasn't alone. It's great that now I've found a group that adores Sunday morning trails - or any day trails. And one of the best parts is that they take photos that I can steal.

Some of the pics of the trails

 Total time: 1.19.09
Total distance: 10.9km
Elevation: more than some runs, less than others.
Average pace: 7.15min/km

"Try Outs"

Today we had a "try out". Or at least, that's what it was in my mind. My 500k relay team was meeting up to do a short time trial run (option of 3.7k or 5.7k). I was so nervous. I signed up for the team back when I was all speedy (for me) and happy. Since then I've had a few health things going on that have dropped my speed right off.
As ridiculous as it was, I felt they would take one look at me in this race and recommend to me that I would be more suited to "support crew" than "runner" on the relay. Irrational? Yes. Was I still nervous? Yep.
I was tempted to do the 3.7k, but I felt the longer run would be a better test of my skills. Yes, my speed is slowly returning to what it was, but I still fade quite quickly on my runs.
I set myself a time goal of 33.00. Surely even in my state I could make 33.00 minutes?
One of my fellow runners encouraged me at the start. "It's a flat course," he promised.
Only my idea of flat and his idea of flat differed. The first km was uphill. At 18m elevation, it certainly was not a lot of uphill, but definitely more uphill than "flat". On the plus side, that meant a nice steady downhill at the end.
My legs were tired from training last night and maybe I should've warmed up ahead of time. But in my mind I equate "Saturday" with "slow run" rather than "race". The group peeled away quite quickly. I was worried I would get lost but fortunately there were people of all speeds and I always had someone to follow. Besides which, it was a fairly a straight course, following the twisty suburban streets as faithfully as possible. Some parts felt really easy and cruisey, other parts it was so hard not to stop. At around the 4k mark a large rock got caught under my shoe and I did have to stop for about 5 seconds to peel it out before I could continue running.
It was raining - but only very lightly. I came through as the timer yelled out my time...under 33 minutes, thank you! Maybe not a great time. Definitely not a time that anyone would have cared about. And yet I was so grateful, because it was a time that I cared about. I cared because it made me feel that I'm not a labrador sitting in a room full of greyhounds.

Total time: 31.44min
Total distance: 5.63km
Total elevation: 28m
Average pace: 5.38min/km

Powerful Owl

On Thursday we had a trail run! Hooray! Unfortunately, said trail run was reps of "Powerful Owl" - the trail that both inspired a poem and caused some painful calves.
My quads were really feeling it that first rep up. Typically, I hit the hills with my ratio of 1:1. Can you see the "speed bumps" in the photo? I walk one, run one, walk one, run one, etc. This somehow manages to get me to the top - with difficulty.

Well, the calibre of the group was such that I could feel the peer pressure to push myself even harder. So I ran up as much of the hill as I could before I started to walk/run it.
Our coach was somewhere at the top, and we had to get to him before turning around. He promised us that each time he would come closer down the hill.
Being the last person up, he ran down a distance with me and the 2nd last person as we headed for the bottom. As we passed other runners, my friend and I yelled out encouragement - "he's not far!" and "he's moved down a fair bit this time!"
Unbeknownst to us, we were liars! Our sneaky coach had decided to run back up the trail to where he was initially! Actually, that second time up I was so exhausted I wasn't paying attention. It was someone else that pointed it out to me. Many someones else pointed it out to me. Sorry, all!
The second time up I walked much more of it, but I still managed a ratio of 2:1 (two running, one walking). One of my fellow runners smiled at my ratio talk, but it helps me push myself up the hill. I think otherwise I would look at it from the bottom and decide to walk the whole way. I admit, when I saw the front possee walking up sections of the hill on their 2nd and 3rd laps, it made me feel a heap better!

Total time: 54.09
Total distance: 5.55km
Total elevation: 328m
Average pace: 9.45min/km

Melbourne Cup Race

Today I ran the Melbourne Cup Race! Sort of.
So I wasn't riding a horse, and our little race at speed session is not close to being "The Race That Stops The Nation", but our coach had us run a 3.2km timed race. We even had handicaps.
I was happily in the second best handicap group with 5 other racers. We started off strong. Then I straggled and fell behind. And proceeded over the next lap and a half to watch everyone else pass me. Of course it had nothing to do with me as a runner - I was just given the wrong handicap!

To put things into perspective: Had Galeforce Running Squad's "Melbourne Cup Race" been like the real thing, that would have been me on the far right, in purple. Ride, purple jockey! Ride like the wind!

But before this ill-fated race, something happened that had me smiling with triumph for the rest of the day.
I felt that I was getting my old energy back! Finally, finally, my health has returned. Now if only I could say the same for my fitness.
Our first rep was "one mile" also known as 1600m. Yikes! I was super worried about this as my legs were still recovering from Saturday's double hitter of exercise.
I didn't run my heart out - I paced myself appropriately for such a long distance.
And completed it at an average pace of 4.47!
I then proceeded to blitz the following three 400m reps at an average pace of 4.15! Granted, we had a 400m recovery between each and I was passed by many a runner in that phase. But so what? Recovery is for recovery.
So by the time the Melbourne Cup race came at the end, I knew I was deservedly exhausted.

I can't remember my exact Melbourne Cup time. Suffice it to say, it was far longer than the 3 minutes or so it takes the horses to run the race.

Running & Boot Camp

Thank you Queensland for providing such beautiful running weather in November! I remember moving down four years ago at the end of October and finding it hot and sticky. Granted, I may have come from Canadian cold weather, but it was still hot by local standards.
And so running 12k today was a welcome gift. Especially since I'd committed to a mid-morning (8.30am) hour long boot camp session with my friend post-run. Yes, 8.30am is mid-morning for those of us who get up at a much earlier time on Saturday.
The 12k started out fast. It always starts out fast for the slow of us. While normally I don't mind going semi-fast for a little 12k, today was a bit different.
Not only did I have the upcoming boot camp session, but I was also very much aware that my calve muscles and my gluteus muscles were still recovering from Thursday's hill session. Like a freight train, I was slow to get going and had great difficulty stopping. But once I had momentum it wasn't too bad.
At the 2nd last water station on the way up (4.5k mark) some people were turning back, and I came thisclose to joining them. But a fellow running friend convinced me to run the extra 1.5k to the end - really, not much further - with the enticing promise that she would run slow with me (or was I to run slow with her?).
In any case, we dropped it back to a beautiful 6.30 pace. All the easier to talk!
At the end I lingered to chat with some runners I hadn't talked to on the run. I wanted to stay longer, but I also needed my second breakfast before the boot camp session. Now the big question of the day is: should I go for a third breakfast, or wait for lunch? Tough decisions in the life of a slow runner!

Total time: 1.17min
Total distance: 12.37km
Total elevation: 205m
Average pace: 6.13min/km

No, I didn't keep boot camp stats. All I can say is there was a lot of sprinting, stair climbing, and squats. Wasn't I the happy one!

Return of the Hills

It was with great trepidation that I returned to the hill session for the first time in nearly two months. Initially I was tapering for the race, then recovering from it...only I never quite recovered and became a bit unwell.
However, on Tuesday I decided that I had replenished my body enough that the likely cause of my slowness was fitness rather than health.
And then I realized it is less than three weeks until my final (planned) race of the year, and I am in NO way ready for it! Yikes!
So I cracked down on my inner laziness and am revving myself up as much as I can to hit the 500k relay coming up. I have so far to go in so little time! But I've been there before and know I can be there again.
So this morning at hills I pushed just as hard as I could. We did reps up a really steep side track to Mt Coot-tha. By the time we hit 6am (with another 30min to go) my legs were shaking and I had to focus on the downhill as I worried they would collapse on me!
Yes, I was rather slow as per usual. But it was great to be back doing hills - my first set since the Whitsunday race! And even better to be with all my fun running crew. We might not have talked much during the session, but the companionship couldn't be beat.

Total time: 47.33min
Total distance: 4.74km
Avg pace: 10.01min/km
Elevation: lots!

Top 5 reasons to run on your birthday

This year I had the joy of keeping up with my yearly tradition of a birthday run. Okay, three years does not a tradition make, but it could be the beginning of one!

Two years ago I ran my favourite 8k loop along the Brisbane river with a beautiful friend for company.

One year ago I ran a 5k race in Rockhampton.

And this year I did my Tuesday morning training session.

Not everyone thinks getting up at 4.30am to run sprints is a great way to celebrate their birthday, but I beg to differ! So I've decided to list my top 5 reasons for running on your birthday.

5. Lung capacity - the candles on the birthday cake grow in number every year, but our lung capacity is at risk of diminishing as we age. Don't fall to the fear of not being able to blow out all the birthday candles on your cake! Running improves lung capacity so you'll be able to blow them all out in one go, whether you are turning 27 or 97! (Spit also works in extinguishing candles, but is not the preferred method when sharing a cake).

 4. Stress reliever - birthdays aren't all roses and balloons. If the thought of turning another year older makes you feel clammy, or if you've planned the party of a century and are seriously hoping that nobody inserts the adjective 'worst' in there, you may be stressed.

A run is a great way to work off that stress so you can sit back and enjoy the actual day.

3. No planning required - if you're like me and don't like planning parties at all, then a run is a great alternative. Both you and your fellow runners are sure to enjoy it, and they're dedicated/crazy enough that chances are they'll show up rain, hail, or shine. (Note: only works for people who enjoy running to begin with).

  

2. Birthday cake - this is the obvious one. Chances are your birthday will involve eating lots of birthday cake. Not only will a run help you avoid the dreaded next day bloat, but you can fully enjoy that third slice of cake and second glass of wine because you know that you've already burnt off the calories. Or so you can keep telling yourself.

1. Friends - because a birthday is only as awesome as the people you spend it with. When you've been running with a running group consistently for a long time, you become very close with a lot of people. Your other runners get you. They understand why you go to bed before 9pm on a Friday night, and why you say "I'm just running the half marathon" without irony. They may be a diverse group of people from every walk of life, but they all share two things: a love of running, and a heart of gold.

Cake Run

This morning there was a running joke (pun intended) by our resident baker. She suggested that she could get us all to run faster simply by holding out a cupcake and running in front. Honestly, she wasn't that far off the mark! Everyone knows Char makes the most amazing cupcakes... and she'll always bake a special one on your birthday.

Which is way I have been looking forward to my birthday cupcake since last year's birthday cupcake! Actually, I can't call it a cupcake so much as a four layered miniature vanilla cake. Yum! It was well worth the year-long wait. :)

Cupcake? Work of art? Hand me a fork and I'll get to the bottom of this!

But work before pleasure; a 12k run was on the menu first up. As has become usual, I started off well enough with the group. I even managed to stick with them until the turn around point (even though I drifted to the back). But at around the 7k mark I just could not keep the pace any more. I encouraged everyone to go ahead because I was fading fast.
But not everyone did. A most loyal and amazing runner (who is, I should point out, MUCH faster than I even on my good days!) chose to fall back with me. It pushed me on when I might otherwise have run. And while I can't say I particularly had a fantastic time struggling every step to fight fatigue and gasp in the hot, muggy air, having the company was great. She always ran just that little bit ahead to keep me pushing.
At times I felt encouraged and inspired to keep up.
And other times I just wanted her to leave me to my suffering. "You go ahead", I would pant out, "I don't mind, really!"
But on I went, one foot before the other. And after lots of drink breaks (also called "Laura gasping for breath" breaks) we finally reached theend. I even managed a small burst of speed at the end just to finish it off that much faster.
It is getting so hot at 5.30am and it is not even full summer yet!

Total time: 1.13.02min
Total distance: 12.32km
Total elevation: 187m
Average pace: 5.56min/km


And then this afternoon I caught up with another friend for birthday cake #2 - chocolate mud cupcakes with fudge icing. Yes, please!

Cupcakes make me happy!



While today may not have been a "cake walk", it was certainly a "cake run".

There's Always Another Race

I always thought I believed that. I didn't want to be that runner that would be running in a race when I break eight bones, tear through three muscles, dislocate both hips and develop blisters the size of my head and yet continue running because "I trained really hard for this race!"
I always told myself: if I get injured, I want to be brave enough to stop. Because stopping can take more courage than fighting through the pain.
Since my Whitsunday Race I've been planning on doing the Hobart Marathon in January. Because (as I put it) "the stars have aligned".
1. I'm already pre-conditioned for marathon training
2. It works perfectly into my work schedule
3. A destination marathon!
But fate chuckled at my tunnel vision and twisted things around these past few weeks.
When the realization hit last week that I likely wouldn't be running the marathon, I was gutted. But as my mind has readjusted to this new way of thinking, it's become a bit of a relief. After all, there's always another race.
On Tuesday I did another speed session. And you know what? I let myself struggle without going into a mental panic. I let myself be slow without berating myself for...well, for being slow.
I even stopped looking at my watch obsessively to see what pace I was at!
Maybe it's life's way of reminding me what time of the year it is. Yes sir, the days are getting warmer, the magpies are swooping in all their territorial glory, and the humidity gage is rising steadily. It all adds up to mean one thing: off season.
I have one more race planned - the most awesome 500k relay! Woohoo!! - and then nothing. But maybe I should leave it that way.
It's been a pretty darn good season after all.

Summit Run

On Sunday I had a fantastic run with one of my most awesome friends, Bec! We got up to Mt Coot-tha in the early-ish morning (about 6.30am when we started) and ran from base to summit along a lovely, well-marked trail.

It is so wonderful to have friends with whom you can share your passions. Earlier this year I had the opportunity to support my friend's soccer team through the finals to win the Grand Final in their division. And now here we were on a trail at Mt Coot-tha Sunday morning...unfortunately, not much room for a sideline cheering squad on a trail run! It was all about participation on Sunday. I picked the trail carefully, with a finish line at the summit look-out of Mt Coot-tha for maximum feeling of achievement. Somehow, climbing a big long hill without a view point can feel just a little bit less exhilarating.

Total distance: 4.08km
Total time: 35.48min
Total elevation: 153m
Average pace: 8.46min/km

Sure, we could have gone faster, but we didn't want a little run to get in the way of our talking!

Marathon Pipe Dream

Running is simple. Sure, you can make it more complex by adding in fancy split times and specific training goals and pace levels and different pairs of shoes for different terrains and events. But at the bottom of it, it really is a simple sport. There are few rules, although most runners will agree on certain runner's etiquette (e.g. if/when spitting, make sure you don't do so on the person near you).

But while running is simple, life sometimes isn't. I don't much dwell on these "other factors" in my blog, because I don't want them to dominate my focus on running. Running is simple, after all. It often takes me away from all of life's complexities and is a breath of fresh air! Or rather, many deep gasping breaths of fresh air.

However, I find that after my most fabulous race, I've been struggling with multiple factors that have all impacted on my running. In fact, it is safe to say that my motivation to run is the lowest it's been in 4 years. While there are many little things happening in my life (isn't this the way of everyone?) I can say that there are two big causes affecting my running:

1. Health - I have been very fatigued post-race but have surprisingly not bounced back despite the time I've given myself to do so. My heart has said yes but within 2k of running my body very clearly is saying no. It was pointed out to me that after running in long events (such as a 28.5km trail run through the Whitsundays) it is common for the body chemistry to become out of whack and depleted of many important vitamins, minerals, etc that keep us going. I was told by a friend in the know that my pasty complexion (gee, thanks!) and low energy are signs that I could be anaemic. So I have made myself a large spinach salad and am eating my way reluctantly through it all. For anyone who knows me, you will appreciate what a sacrifice that is for someone who doesn't much like raw vegetables.

2. Marathon pipe dream - in the back of my mind, I had set the goal to run my first marathon - YES! MARATHON!!! - in Hobart in January. I held back on announcing this dream, as I wanted first to pull through the Whitsundays alright. When I did, I felt the stars aligning to run my first marathon: first, it was a destination marathon, and I've always wanted my first marathon to be in a place I've never been. Second, I was already in peak condition from training for the Whitsundays, so why not keep that fitness level up for another few months rather than having to let it flicker out and then have to start from scratch once again? Third, it was the weekend after my current contract ended. What better timing!

But earlier this week my contract was cancelled due to public funding cuts. Word on the street is work in my field is pretty scarce all around now. And suddenly this balloon dream of running my first marathon in January has come dangerously close to popping. In terms of race goals, I'm a lost sheep at the moment. And combined with my ongoing fatigue, my motivation for running goals is at it's lowest in years.

At such times, it is best for me to go back to basics: the simplicity of running, if you will.

So for the next few weeks, I will make no goals in running. It is a time to simply run and remind myself why I love it; why I sacrifice sleep to wake up at 4.45am on the weekdays, and why I skip Friday nights out in favour of a Saturday morning run. 

Running - like life -is about putting one foot in front of the other. Perhaps I've been making it too complex in an already complex world. Perhaps I've been too focused on the destination and not the journey.

Recovery

Do you know that feeling when you are just getting over a really nasty [insert virus here]? You've been staying home from work with a box of tissues watching bad daytime t.v. and after a short time you start to feel better. You convince yourself that your energy has picked up and besides, you couldn't possibly stay inside your house for another minute, as you are convinced the walls are starting to shrink and you're going a little stir-crazy. So you pick yourself off the couch and go back to work.
And then you feel like you've been run over by a truck.
Because what you didn't realize while lounging around on the couch moving nothing more than your thumb when flicking channels on the t.v. remote is that you still really are sick. All energy is being spent fighting off your nasty illness and there is nothing left for other activities.
So while you feel not-sick-enough to stay home and do nothing, you are also too-sick to go in to work. It's a bit frustrating.
That has been my week of running. Now, I know I'm not recovering from any illness (thank goodness!). But I underestimated exactly how much the Whitsunday Race would take out of me. Having not run for a week, I showed up at Tuesday's speed session all smiling and ready to go.
Until I started running.
I felt great, I felt keen...but my legs would just not work. So instead of doing "sprints" per se, I participated in "very fast jogs" as that's all I could handle.
Even though the sprints were shorter this session - 400m rep with a 100m recovery - it was still about 350m too long for me! I managed in the end, but it was hard. I wasn't sore, I just couldn't get my legs to move, simple as that.

Total time: 58.35
Total distance: 9.30km
Average pace: 6.31min/km

Given how I pulled up on Tuesday, I took Thursday as another rest day. I didn't think I could walk up hills, let alone run them!
And so here I was today doing an "easy" 12k with the group. But it didn't exactly feel easy!
I mistakenly ran the first 4k with some faster people and struggled to keep up with the 5.15/5.30 pace. Wisely, I dropped back to the slower group who were running at a more reasonable speed for me!
It was great being back among friends and sharing in excitement over achievements (my Whitsunday race) and goals (Melbourne event next weekend for many!). And then we waffled on about work, life, news headlines and the likes. I can't say it made those 12k go faster, but it certainly made them more enjoyable.
After the run, we had a lovely sending off breakfast to celebrate those who have trained for Melbourne. Perfect timing for me that the squad training is winding down a bit over the next week to prepare for Melbourne, as apparently my legs are still recovering! But then really, it hasn't even been two weeks yet. I guess I'll just have to take this journey nice and slow. I'm good at that!

Total time:  1.13.13
Total distance: 12.3km
Average pace: 5.58min/km

ps - one more picture of the Whitsunday race! We came up from the right along the ridge (yes, the top one) before coming down into Airlie Beach out front.

Whitsunday Race

Last Sunday I completed my first trail race event...and after celebrating by spending the week on the Great Barrier Reef scuba diving and snorkelling, it feels like a world away! I will relive the race as best I can.
Get some popcorn ready...this entry is almost a novel!

It started off Sunday morning 6.30am when my friend and I gathered at the finish line. It is from here we would be hopping on buses to drive us to the start line.
 By 7am, it was already hot!

I had everything prepared - all my race gear was set and so was I. But as we gathered onto the buses to drive to the start, I discovered my trusty Garmin watch was broken. Siiiigh! I am such a stats person and it would have been so nice to have a play-by-play of the stats. But now I wouldn't even know what time it was as we were running.

At the meeting point, waiting for the buses to drive us to Brandy Creek.

We piled off the buses at Brandy Creek, the start of our trail. At the back of the pack, I didn't hear the race brief at the start line, so I felt a bit like a lost sheep. Fortunately, this little lost sheep could follow the rest of the herd and the trail was obvious. (For a little topographical map & article describing the run click here or click here for the running brief description)

 At the 1k marker...I am in the white shirt in the middle. Barry is to the left, in the blue shirt.

It started off rather pleasantly as the trail was wide and gravelly, and descended gently the first 4k or so.
The creek crossing I was worried about was easy enough - a few short skips across some rocks and my feet stayed nice and dry.
Despite being watchless, the trail had permanent km marking signs, which was a relief as it saved me from nagging poor Barry along the way. So I can say that by 6k the heat had gotten to me. I could feel myself burning up, I was struggling to breathe, and I just wanted to STOP. Sure, I had my customary race stitch from the 2k-6k markers, but it was the heat that was really hurting me. Suddenly, I wished I'd had even one training run in the middle of the day rather than at 6am when it's cool out. I almost burst into tears at the thought of running another +22km.
At 8k I staggered into the first water station where kind SES people were passing out liquid gold. For the first time in my life, I stopped at a water station. I guzzled a few cups of water and replenished my own fuel belt. I gulped in a Gu (so much easier to swallow when it has melted in the heat!) and took a few more breaths before starting back on the trail.

 Self-portrait as I'm running up a hill at around the 10/11k mark...I can't say it's a smile so much as a grimace.

Aaah, the water station at ~12k! Nearly halfway there!

I mentally celebrated when I passed the 11k marker, as I had the strong conviction that I can do this. It also helped that now the water stations were situated every 4-5k along the way. And yes, I stopped at every single one. I had a drink, I chatted with the SES staff, and I took a few pictures to commemorate the occasion. The trail was not particularly steep, but the climb felt endless (~300m climb across 4k). I started to do a walk/run up the hill, as I couldn't manage to run non-stop. Barry with his long legs managed to power walk beside me as I clumsily ran up the hills. I was a little jealous that his walk was as fast as my run!

Views from the top!

The climb had started after the first water station (at the 8k mark) and continued steadily. The canopy provided relief from the sun, and there were a few view points along the way - yet another place to stop and take photos! I admit, I was a little miffed when the second scenic look-out was a little ways off trail. As if I weren't running far enough already, now I had to go 100m farther! But the look-outs were worth it, and I wasn't in this to win (obviously) or break any records...I was in it to enjoy the experience.
At 15k I started to truly fatigue. The trail was narrow and large rocks were covered by leaves to form an ankle-turning trap. After 5 stumbles in the course of 20 steps, Barry gently reminded me to keep focussed. I knew he was right. In road running, I often go into automatic pilot and my mind wanders. There is no room for a wandering mind on a trail race, as every step needs to be plotted. So I pulled myself together and tried to keep focussed on controlling my steps. It worked, and I stumbled less.


Throughout the run, I found myself nervous over the so-called "Airlie Hill"... a short, steep climb where you gain 100m elevation in less than 1k of track. And this is at the 25k marker! Oooh, I was nervous about this one. There was an SES water stop at the bottom of this last steep climb and I anxiously grilled the kind SES workers there to find out what I was in for.


The SES water station at the bottom of Airlie Hill.  Strangely enough, they never took up my kind offer to have them carry me up the hill as a training exercise.


The one thing I could not bring myself to ask anyone on this run: what time is it? I feared the knowledge of how slowly I was progressing through this race would dishearten me.
We left the friendly SES and hit the hill. It went straight up. So I did what I do when I hit steep hills: I kept my head down, looking only for the next marker to run/walk. And in my mind I had built this hill to be so awful, so insurmountable, that I was rather surprised when I reached the spot with energy to spare. And even more surprised that - for once - I was the pace setter.
THE TOP!!!

 My joy at reaching the 26k marker is tinged with exhaustion...as you can see from my strained smile.

Typically, Barry ran in front and set the pace while I struggled to keep up. 

It was all downhill from here. A steep, dusty downhill that is, where I did more of a controlled slide (and occasionally an uncontrolled slide) than a run. I may have had a fall back onto my hands, but no damage was done and I easily bounded back to my feet. Cleverly, I predicted this fall and had my camera tucked safely into my pocket. Exuberation drove me on. The end was in sight! We hit the end of the trail to a lookout over-looking Airlie Beach.

 Leaving the National Park! 

And I couldn't resist getting a picture of me by the 27km marker, which also marked the end of the trail. Woohoo! 1.5km left to run!

We descended the stairs to the last SES stop and grabbed a quick cup of water. The heat radiated off the tarmac and it stank of burning tar. No sense lingering here!

On this last section there were some fantastic volunteers to make sure we turned at the correct intersections. All of them had been out there for hours in this heat by now, and yet they all managed to cheer as if we were coming in first place. It was fantastic!
Even better was the lovely police officers controlling traffic along Airlie's main road. The road was busy enough that a runner could have easily waited 2-3min before finding a clearing to run through. That may not sound bad, but when you are 500m from the finish and have to stop for traffic...not fun!
I always like to finish a race on a sprint, or even a "sprint". In the heat, along the busy pedestrian pathways as we circled the lagoon, with Barry having a stitch and me feeling utterly spent, there was no way I was finishing on a sprint in this race. I was happy just to finish running. Heck, I was just happy to FINISH!!!

The finishers tent at the end of the chute on the left (notice the flags) and the timing clock (far left, near the blue flags).
Unlike a road race, there is not set marker for a finish line. Rather, there was a "chute" marked by a few flags, a large clock announcing the running time, and an announcers table under a tent. You simply ran along the chute til you felt like stopping and that was that. FINISHED!!!

Total time: 4h 34min (including all the photo stops!)
Total distance: Officially "between 28-29k" (we called it 28.5km)

This meant that we had been running from 8.30am until 1pm. Time to kick off our shoes and stretch in the lagoon! Aaaaah.
Barry and I reckon that without all the stops for photos and to chat with the SES, we could have finished around 4.15. But where would the fun in that be? Instead, I finished with a smile on my face, joy in my heart, triumph in my spirit...and a few photos to take home and show off.

My dirt tan

Barry and some other runners stretching in the lagoon. What a great place to finish!

It was fantastic running with Barry. He was a great encouragement, and we managed to feel exhausted & beaten at different times during the race, so that the other person kept us going when times got tough.