Kilcunda trail run
The start of the year for our running was held down along the seaside suburb of Kilcunda. Located withing the Bass coast shire in Gippsland. The Kilcunda trail run is a wonderful coastal event suitable for most avid trail runners. An early event in the years running calendar. Give it a go It won’t disappoint.
Our base was conveniently located 30mins away on Philip Island. We decided to tackle the half marathon distance. It was a nice course with not too many huge hills to climb. An overall low elevation grading of 490 meters. Compared to most trail events. This trail delivered.
It turned out to be a great call. It will certainly be an event marked for next year.
We try to participate in only a hand full of event as we mostly just enjoy running the local trails. Mostly urban runs close to home. Our priority is health, fitness and overall conditioning. So consistent running delivers when we participate in events. So, it’s a good time to push the limits.
The Kilcunda trail run course
It’s a varied running course on single track, gravel, grass, bitumen. It even has a nasty component of running on soft sand. The spectacular views along the beach front make you forget that you were running a half marathon trail event.
We had been running over the whole summer so we didn’t think that it would cause too many problems. The run was on the second of February so by then we had all worked off the Christmas pudge.
So were keen to take on an event.
Over the last few months, we focused on our own individual runs during the week. Got together as a group on the Sunday and ran the many tracks offering of Plenty Gorge. For a change ran a longer road run to switch it up.
Trail running program
The weekly training over the last couple of months for myself consisted of 3 x 5-8klm runs. These varies in speed, hills or tempo runs. Sometimes a 5klm recovery run on Saturdays.
The Sunday long run been anywhere between 15klm to 25klm on the trial. On the rare occasion we hit a 30klm trail for additional conditioning. This usually added up anywhere from a 50klm per week to 70klm per week loading on the legs. Depending on conditioning.
Runs were mainly performed at a continuous comfortable pace that didn’t break me at the end. Or made me feel that I had not pushed enough. The Friday 10 kilometres was often slow and was kept it at a point here I could easily talk.
Think an easy pace where you can still converse at a perceived exertion of 7 out of 10. The whole idea about our runs was to keep the kilometres ticking over without overtraining or not getting enough conditioning. The Sunday run was kept for a bit of speed (fartlek) work along certain section of the trails.
This often included some challenging hill work. A bonus when you know the terrain. And know when to expect the hills.
The Kilcunda trial run demands you work on the short and sharp hill as per event. Therefore, depending on the training run objectives run I could make the course hilly, flat or technical. Without becoming overtrained or injured.
Strength training is important
Once you have your running plan sorted and are consistent. it’s time to incorporate a resistance training plan. A solid weight program will prevent injuries associated with the constant pounding the body takes running and make you resilient. We tried for 2 sessions during the week.
Our running workout have always involved lifting weight.
It’s unfortunate that I see many people who just focus on running and carry their injuries. Treating them like something they simply have to put up with. This is not true. With an effective program you can do both. Therefore, even improve on your running once your body becomes resilient enough to push harder.
So, working both in strengthening and conditioning your body help in delivering results.
This simple weightlifting program for the Kilcunda trail run will sort you out
The resistance workouts are to ensure that the whole body is strengthened and durable with a slight emphasis on running. I’ve outlined the main movements below that are the groundwork supporting my running client’s base.
Deadlifts – How can you incorporate a running strength program with this ever-reliable movement? It works the posterior chain (engine room) along with the overall body stimulus that the movement returns.
Front squats – My choice movement to develop the quads and a great compliment to the Deadlift. The bonus here is the demand on the core for a more upright position.
The carryover is stability in running.
Single leg deadlifts – For those who lack the necessary glute development. This is the go-to movement to add on to your program. Once you go SLD you don’t go back. It provides you with the stability, strength and conditioning that allows the runner the confidence to push harder. When both sprinting and climbing.
A powerful glute system is an essential for posture and strength when running.
Standing Shoulder press – I choose this over chest primarily as it complements the previous exercises. As a result, it requires the core to become more involved. And adds an element of core work while standing.
Additional movements
Other movements to include are the many and varied core exercises available to runners for both stability and strength. Plank and core movements allow for stability. The flexing and rotating are the icing on the cake.
The Humble kettlebell swing also gets an honourable mention. It works well on days where you need to take a rest from the constant pounding from running.
When choosing the right kettlebell, the benefit with high volume work is less impact on the joints. Providing you use good form.
Lastly is the availability of Glute ham raise machine, at Claudefit I’m fortunate to have one available for my clients. The GHR is a deal breaker when it comes to hip development. It works the hamstrings at both the hip and knee similar to running mechanics.
Overall running the Kilcunda trail run event was a good day out. With most of us running well over the course. Given that it was at the beginning of the year. We look forward to the next even in the Victorian high country on the famous and very scenic Mt Buller
Running wild host this event plus many others. check them out.
