Great start to our running year
Our running so far this year has allowed us to squeeze in only two running events. Before coming to a complete stop due to the Covid 19 virus. Which unfortunately, has held us all at bay from late 2019. It has been interesting.
The first event we participated in was the 28klm Two bays trail run, always held in early January. Starting from Dromana and ending at Cape Shank. It’s a new trail running event we decided to tackle. One that’s been on our bucket list for a while.
Other experienced and better conditioned runners participated in the gruelling 56Klm. This version is an out and back run from Cape shank. The return-back route is an amazing feat. Especially during the summer heat.
For those who attempted either one of the distances, Well done for giving it a go. Because we know how hard it was. You now have another year to prepare and go again. Two bays was full of participants who have run it before. It’s that type of event.
Planning our run
For others in our social running group, we had sufficient time to get in the necessary training. We planned it out the previous year and set ourselves a 12-week training program. In short, the key main focus was to:
- To build a greater fitness base
- Build up the weekly elevation
- Work on the overall condition required to complete the distance
- Become stronger and prevent injury
- Better conditioned
- Improved recovery
Running over the year to simply finish an event is not enough. Our focus is to properly recover post event. This is just as important as running hard. So, a solid well-planned running program was the key. This allows for consistent running, staying healthy and be injury free.
We all managed to complete it in reasonable times and now have a greater understanding for next year’s event and better awareness of the nuances of the course. Future training runs will definitely have more elevation. No substitute for experience.
With 2 Bays done and dusted it was time for the post celebratory drinks and food. Some of us took it easy as we had other events to prepare for. Mine was 3 weeks out. This time I would be a solo participant, as both work and other commitments prevented my running buddies from running it with me.
Trail runs for great views
As a regular runner and participant of various running events it was great to be starting our running year with a 28klm trail In January. Followed 3 weeks later by another. Having a long run 3 weeks before an event is usually the time to log in that last long run. For me it was a treat to have built up my base from late 2019 then run a longer event. It worked out well preparing for a shorter one. I basically treated the two bays run as my last long run for the next trail event. This time in Kilcunda. An enjoyable and challenging half marathon distance.
Two bays was quite picturesque with certain sections offering some spectacular scenery along flowy single tracks and walking paths. The single trail sections were fast and demanding. However, for me running Kilcunda along the coastal beach path was an opportunity to run on the beach itself. This was an amazing treat. One of the positives with trail running is the places that are available to us when participating in such wonderful locations.
It’s one of the events that I look forward too. Its fast and the overall elevation isn’t too harsh on the legs. With its rolling short hills, beach, flat packed running surface and those amazing views. It’s become a personal favourite.
Then it all stopped. Thanks to covid 19 and restrictions.
The one we missed out on
The next event we had all signed up was the very challenging and intimidating 22klm run at Mt Buller. This one is an Alpine run with an elevation profile of over 1100m. While the previous two events had challenging elevations for the distances, the pure descending and climbing nature of this course doesn’t allow for much even ground to run on. You are being taxed most of the time. The quads will be burning on the decent while the hamstrings will be grinding it out during the unforgiving climbs. The location in the high land of Victoria is at an elevation of 1600m. So breathing is slightly compromised.
Clearly it was time to start focusing sour workouts on more challenging terrain. Designed to improve running conditioning and dealing with higher elevation profiles. Our running plan now included some specific hill training during our Sunday long runs.
The month of March consisted of 5 Sundays, so we managed to reach a touch over 7000m of total elevation in preparation for Buller during this time. As back luck would have it by the time we had run the last week of the month it was already a given that the event was going to be cancelled. Sadly, we were not going to make it.
With the lockdown and stage 3 of conditions imposed by the Vic government it left us all with no event, we had to adjust our strategy on not let our motivation wane.
Hibernation running plan
Once we found out that a semi lockdown was in place and effectively on hibernation mode. We readjusted our running plan and now run a base building style. We all tried to run at least 4 days per week with two strength sessions. Time permitting.
The Sunday is still the long run now having to leave a little earlier than usual. A 5:30am allows the luxury of running free of any other people around us. Therefore, in keeping with social distancing there were only two of us. With other members running solo around their own areas.
With no event on the horizon my strength and running plan is simple.
Monday is a recovery 5klm, Tuesday a steady 10klm, Wednesday strength day, Thursday is a tempo 5klm, Friday an early 10klm with a mate, Saturday strength and Sunday the long run. All runs were now on road. Basic and designed to keep me moving and breathe some much-needed outdoor air.
I’m fortunate enough to strength train in my own facility. When running we are currently not breaking any laws by having two non-family members run together. Rest days and intensity applied are as you feel. Until the next event is confirmed, we won’t plan anything too hard going. A more specific plan is not required until restrictions are lifted. Once we can run freely again the more intense running is on the backburner. Fingers crossed.
The plan is to continue moving with the running and compliment it with a full body strength workout. Keeping you strong, fresh and not break you.
Future running events, maybe
We plan on taking on the Surf coast century held in Anglesea. This fantastic weekend event in September consists of a 100k klm Ultra and a 50klm trail run. Both held on the Saturday. The 50 klm course is basically the second part of the 100. Sunday’s events allow those who wish to participate in shorter distances a go at shorter and faster trail runs. Distances range from 8- 22 klm suited to most abilities. For anyone who want to try out trail running. I highly recommend this event as its well organised and the atmosphere is fantastic.
With certain events returning and people’s workplaces operating as normal, it will be great to include more trails to our running year. Time will tell when this happens.
Lastly, I hope that as an active person you have found a way around this slight change to our daily routines and incorporate some workouts, are eating well and getting enough rest. I have the little ones at home with me now for home learning. The benefit of exercising is an important component in keeping me sane during Isolation.
See you on the trail.
