RR Bunch of Fives Race 4 Cross Country

Pre Race: This was race 4 four of the Bunch of Fives 5km race series. I was placed second in the series leading into todays race. The Cross Country run is held near Woolgoolga High School and follows trails, raised wooden walkways, cycle paths and grassy verges.

I arrived early and went for a walk and a warm up jog. A film of sweat was already appearing on my arms. By ten minutes before the race only a small field had assembled. The series leader who lives nearby jogs over. I’m glad because I’d  hate to lead the series based on him missing a race, he is clearly the standout in this years race series.

I have a chat to some of other contestants pre race. And soon it is time to line up.

The race. Off we go along the road, lined by huge Eucalypt trees. There is not a cloud in the soft blue sky, and not a breath of wind. The leader, Richard, is cruising along, enjoying the scenery. I try a different strategy in this race,  go a little easier the first kilometre then build momentum. In previous races I’ve gone out too hard the first couple of hundred metres.

We turn of the road, onto a grassy verge, behind the houses backing onto the Woolgoolga Lake reserve. I’m only about 20 metres behind Richard. He then takes off a small hill and is gone.

The path picks a walking trail through the grass that goes up and down, over  eroded sections with exposing roots and loose sticks. I go easy on the downhill sections, sometimes hopping gingerly so I don’t put my foot in a hole and trip.

The trail finishes up near the shore of Woolgoolga Lake. You can hear children playing in the reserve across the lake, there are dogs barking. The sun is low in the sky, and it is starting to light the lake and Swamp and Paperbark Trees in a magnificent golden glow.

The trail is a proprioceptive challenge and you really need to pick your way carefully through parts of the course. The are sections of beach sand, and rounded gravel stones, little up and downs, and protruding tree roots exposed by water erosion. The course is shaded by a beautiful tall eucalypt forest, with ranforest trees and vines.  

Woolgoolga Lake is a magic part of the world.

1km 4:14

There is a runner behind me keeping good pace through this section. The race goes across a raised wooden boardwalk over a swamp and mangrove forest and then exits onto a cycle around the Woolgoolga Sports Ground.

Richard is already going past on the way back on the cycle path as I step onto the path. He has at least a 200 metre lead at this point.

2km 4:22. I’m sort of in cruise mode, but am feeling the pinch in my lungs. I turn back on the footpath and it is Michael keeping pace. I have built up a 100 metre lead on him, which is pretty useful this early in a 5km race.  

I head back along the cycle path, and then run through a short trail section, with a steep little pinch of a hill. Then it is back onto a road near the Woolgoolga Bus Bay. I look to see if I can see Richard, but there is no other runner in sight. I sort of wonder if I am doing the course right, and slow momentarily. I go with my hunch that the course is right and I do a loop back through the start finish.

Then it is back along the road. I feel as if I am comfortably in second so I am racing, but probably not going as flat out as if there where someone close behind or in front of me to catch. There is nothing like close company to push you harder.

3km 4:25    

Then it is back onto the rough trail part of the course. And although the conditions are more benign than last year, it is still very hot and humid, and I start to slow on this section of the course. However, this race is about placing really, and time is not so important.

4km 4:40.

I enter the cycle path around Woolgoolga Sports Ground the second time. I get to the turn around point and I have about 200 metres or so back to  Michael in third. Michael knows this course well, and he finished quickly to beat me in last year’s race, but I’m confident I have him covered this close to the finish today.

5km 4:19 (22:01.87) I try to finish as strongly as possible.  The last 200 metres includes a short little hill, which slows me down some.

I finish 2nd in 23:01. This is 1 minute 21 faster than last year.

Post race. I cross the line and despite my intentionally conservative early pacing I’m really blowing hard for a while afterwards. I sweat profusely for at least ten minutes. The humidity really sorted me out.

I have a pleasant chat with several runners afterwards. We compare Garmin readings and the consensus is 5.2 km. I suggest that there is often a 100 margin for error with Garmins. Some of the certified 5km and 10km courses that I have run have measured 5.1km and 10.1km.

I get a sense of belonging to this great little running community. I get in the car, and I feel as if it is an evening well spent. I look forward to the final race on the track.

This is my first placing in this series, and it consolidates my second place overall in the standings. Richard is well out in front of everyone in the points, and he could probably miss the next race and still win. I’m glad because he didn’t deserve to miss out due to injury or unfortunately missing a race. I’ve been a little lucky this year because some of the top runners have been missing due to injury, or have missed races.

 

RR Sawtell Fun Run 3- The return of the Quinkin

Pre race. Another really enjoyable Sawtell Fun Run. My third. I was counting the hours all yesterday to get to today’s race. I was like a kid at christmas; eagerly anticipating.

I went to bed early, and for a change it was cool, so I got a good night’s sleep only broken by the fireworks going off at the Jetty, and a drunk screaming out at the top of his lungs as each cracker went off.

The morning dawned cool and overcast I was in my car at 7:30am. I was the thirteenth runner to register,  lucky number 13.

So I wander around like a chook with its head chopped off;  I couldn’t stop walking and jogging around. I travelled over to the beach, up and down 1st avenue numerous times, round and round in circles. I was nervous. I bought a bottle of water to drink.

Runners start to turn up, and a pretty classy field is starting to assemble. The winner of the 6.5 and 13km Dorrigo Fun Runs are here. Last years winner is here; last years second and third place getters are here; the multiple times winner who used to run for the Sutho club is here ; the guy who is leading the bunch of fives in a canter is here; the lady triathlete who beats most of the blokes; last years fourth place getter; the seaside scamper second and third place getters as well. In summary every gun runner and his dog is there, 180 runners in total.   

So I line up, and I find myself three rows back on the inside. The pointy end of the race is on the left. I’m behind a IPOD wearing dude and a bunch of youngins. I think I am going to be doing some David Peachey side stepping early on in this race.

The race.

And they’re off. I throw some dummies, chip over the top, and I weave my way through the throng like Preston Campbell. This is a pretty poor start compared to last year.

I loop around the 1st avenue area, and I finally get some clear air to run in. The leaders are already receding into the distance.  Up 1st Avenue we charge towards the hill. I’m sort of in no man’s land there is a big gap to the next group of runners.

I take it relatively easy up the hill, just roll into it. A couple of guys go past. Greg and Neil from Coffs Senior athletics.

1km 3:39 (2008 split 4:01)

So we crest the hill, and I open up downhill amd go back past Greg and Neil. Down the hill we turn left into 18th Avenue.

2km 3:37 (2008 split 3:53)

This is a long flat stretch, Greg and Neil pull away here. Looking back I might’ve got a little lazy in this km.

3km 4:10 (2008 4:19)

We turn into left into May Street. There’s a few runners not too far ahead and I think it is still possible to catch a few more if I finish on strongly.

There is a family who spray the runners with a hose. It must be a yearly event for them. Thanks for doing that!

Now it’s back onto 1st Avenue, and a straight stretch back into the start finish area, through the Sawtell shops.

I’m catching a young triathlete who is wearing a green mid north coast running singlet.

I gee myself up a little, I’m blowing hard, but still feel reasonably fresh. I go past the young triathlete who responds to the challenge.

I go past him, and another older triahlete as we turn left into Bayldon Drive. I’m starting to feel the, ‘heck this is running business is hard, I’ll enjoy looking back on this torment when I get across the finish line, but right now I’m just holding on.”

4km 4:05 (2008 split 4:36)

All righty then, here comes the killer hill at the end of Bayldon Drive. Up I go, rolling it out, not overdoing it. I go past Neil at the top of the hill.

5km 4:30 (2008 split 4:54) That hill really takes it out you. (5km 20:02.87)

Up ahead I see the young gun from Sawtell Little A’s who was miles ahead for most of the race, and who I didn’t think I would catch today, he was flying those first few kilometres. I catch up to him just inside the Caravan Park and say he is going great. He’s going to do some great times in future Sawtell Fun Runs.

So I turn right down into the Sawtell Reserve, and I am finishing strongly, I manage a sprint.

21:45 I finish 23rd/180 runners. 9th in my age group.

This is 67 seconds faster than last year. Gotta be happy with that. It was a quality field for today’s race. Last year I finished 20th and did 22:52, and finished 9th in my age group.

I was happy with the first two kilometres, it shows that I have sub four minute kilometres still in my legs. Maybe if I do some speed work, who knows?

A really great day out running and thanks to all the volunteers who made it such a great day.

The results are in already:

http://www.coffscoastathletics.org.au/

My Garmin had the yips today. According to it the race started over in fourth avenue. It looks as if I had too many to drink on New Years Eve at the finish. Also the race climbed out of the black hole of the Sawtell shops. Some 320 metres. No wonder I was tired.

http://connect.garmin.com/activity/21385503

Bunch of Fives Race 3- The Road

This race was like a gift of hankies and talcum powder from aunty. Not everything I wanted.

It was on a road course, accurately measured, a chance of a sub 20 perhaps. It wasn’t to be.

The day was hot and humid, and I left to the race in a bit of hurry, I also had a sore gut from cereal I ate this morning?

So I warmed up a bit, drank a bottle of water. Richard the series leader turns up about ten minutes before hand. Matt from the Sawtell Little As is also there to have a run.

So I line up at the start, and we’re off. I go out really fast, and I’m leading. The race goes up a short incline, the only hill on the course. I look around to see where everyone is. Richard is on the inside, and I see Jim catching up.  

We turn and run back through the start area. Jim draws away from me, and Matt comes past moving well.

1st km 3:48. Probably a little bit slower than the effort I put in.

Matt catches up to Jim. Richard is powering off into the distance.

I’m wheezing already and not striding out smoothly. My stomach is sore.

The race turns left and heads down a stretch into Darlington Park.

2km 4:11. A pretty disappointing split on a dead flat course like this.

Now the race goes around a loop. I see Richard coming back along the road as I enter the loop.

Jim’s about 150-200 metres ahead and I’m not gaining on him at all.

3km 4:08. Another fairly slow split. No sub 20 for me tonight. I’m really breathing hard, a wheezing coming from deep inside my chest.

4km 4:17. Very slow, really falling off the pace.

I turn the corner into the final straight, and I’m just holding on. I fear that we are going to have to run that little hill again, and I sort of conserve myself for that.  

5km 4:15 (20:40 garmin 5km)

I finish in 4th in 21:02. I feel immediately disappointed in the performance out there.  Richard won again, Matt was a clear second and Jim beat me in by at least a minute.

Was it the heat and humidity? Was I a bit off colour? Have I plateaued and and am going backward?

I think this happened last summer. There were a few races where I really suffered in the heat, and I was disappointed in my times.  There were a bunch of runs that dented my confidence.

I’m not as confident of a good time in the Sawtell fun run as I was before this race.

16 days now, the Sawtell Fun Run is a big race for me. I think I’ll just look forward to continuing to train in Perth in less humid conditions. And try a couple more tempo runs.  

And see what is possible on the 1st January. I reckon I’ll be much faster than lasy year, just how fast I’ll have to wait and see.

RR Central Coast Half Marahton

Epilogue.

“How surreal is that? I just ran a Half Marathon.”  I thought, as I was eating a toasted sandwich in a Service Station at Buladelah on a break from the long five hour drive back to Coffs Harbour.

All this running I am doing has a mist of unreality surrounding it. I constantly have to pinch myself to make sure it is true.

I’m often scared and I’ll wake up and the last year and a half running will all be a dream.

But on the table next to my meal, rested the finishers medal with Central Coast Marathon engraved on the back.

It’s real enough.  THIS IS NOT A DREAM QUINKIN, you are running.

The race.

The race started at 7:00am under a bridge near the huge expanse of Tuggerah Lake on the Central Coast. Fisherman were dipping their reels into the calm waters along the shore. Above us was a Norfolk Island Pine with a dead crown  caused by roosting cormorants who sprayed their droppings onto the road. Out in the middle of the lake is a large colony Pelicans.

The sun comes out and it is a little  hot and humid, but nothing like the conditions I have endured in training in Coffs Harbour, or the Royal NP HM back in August.

There was a large turn up of runners, at least 300 or so for the combined half marathon and 9km fun run. The race director asks for quiet to explain the course. The murmur of voices slowly settled.

The race started along a road marked with witches hats. I take the inside line and go easy. At the end of the road the race turns left onto a cycle path, and follows the lakeshore.

1st km 4:13 

I’m not even puffing, but I notice that plenty of runners are already blowing hard. I hope they are not doing the HM, because they will be struggling later on.

I just stroll along and I feel like the pace is easy. I draw up on the shoulder of some of the other runners and they seem to take it as a challenge and make and effort to forge ahead. I know better, the race doesn’t start until after halfway.

I know that in warm and humid conditions you need to conserve energy for the back end. I learnt the hard way in my previous half marathon where I nearly fried. The conditions are much more benign than that race in August, but the humidity is testing. This after all is summer in Australia.

2km 4:21.

The race follows the cycle path, through groves of Paperbarks and She Oaks, in and out of the shade. It crosses one or two wooden bridges that traverse little creek inlets. Cyclists ring their bells as they move on through the runners on a Sunday ride. People walking their dogs shout encouragement.

3km 4.22 This pace feels easy. There is a water stop, but I don’t feel the need just yet.

4km 4:20. I see a runner who is  drenched in sweat, he’s blowing like a steam train. Every time I move ahead he charges up on my shoulder, like he’s already racing me. I haven’t started to race.

“You’re not doing the HM?” I ask him.

“Yes,” he says.

I warn him about going to hard, that the second half of the race will hurt, if he doesn’t pace well, and gets dehydrated.  I learnt the lesson of poor pacing on the Royal National Park  HM.

He keeps challenging, so I put in a short burst.

“@#*&,” he says, as I draw away easily.

I see this felow after halfway, about 400 metres behind. I suspect he is in for a long hard morning.

The 9km fun runners come heading back the other way. Some runners are using the road and others are using the cycle path.

So now the runners doing the HM are revealed. The real deal, the HM.

5km 4:38. Water stop. I make sure I stop and walk to drink a full cup of water.  I plan to stay hydrated in this race, even if I lose time at water stops.

5km 21:55  

6km 4.28

There a few runners who go past, and others who are building a bit of a lead, but nothing too insurmountable if they slow after half way. 

7km 4:36

8km 4:46 Another water  stop. Not happy with that kilometre split, maybe I’m pacing too easily, and not working hard enough.

9km 4:39.  The leading runners come back the other way, and I shout out good run to the first three males, and the first lady who is up in the top ten OA and looking strong.

Other runners shout encouragement to runners they know, and others they don’t.

I get a few shouts of “good job, you’re going great.’  Runners are great like that, it is such a positive sport. It is one of the joys of an out and back course.

10km 45:04. I’m ahead of my pace of the Royal HM, but it took a lot less effort. That is faster the my 10km times back in May.

I hit half way, and I tell myself now the race starts.  

11km 4:25  

I immediately gain on some of the runners that reached the half way about a hundred yards ahead.

12km 4:44 Water stop and I grab a drink.

Now I reach a funny stage of the race. I feel like I am pacing quite well, but I am not happy with the km splits.

13km 4:43. I see each km split and I say to myself, come on you’re being lazy. I don’t feel like I’m going to blow up or anything, the wheels are definately well and truly on, but I’d like to going faster.

14km 4:48. It feels too much like a jog. I go past a lady runner and a younger male runner who were leading at halfway but are slowing. The lady runner actually won the female 40-49 age group.

No AG medals for me this race. This HM attracts a lot of good runners.

The volunteers on the course are really friendly and encouraging. One tells me that I am in 47th position.

15km 4:45 (68:30) That’s a master 15km PR.

A few other runners go past running strongly.

16km 4:47. I keep on saying that this kilometre I will go hard, but it never really enventuates.

17km 4:49. A pleasant breeze is blowing in my face. The conditions aren’t too bad.

18km 4:48. I overtake another runner who was leading at half way. A couple of other runners have stopped to walk, and I pass them as well.

19km 4:54. Come on snap out of it, Quinkin, I tell myself.

20km 4:48

I tell myself I am slowing, but I doing well. This will be a PR.

21km 4:32 . I wind myself up for the final km, and I can see the Entrance Park. So I speed up, and actually sprint.

Spectators and finished runners applaud and shout out encouragement.

I manage a sprint to cross the line.

97:10 a master’s PR. Probably not  a bad time for a summer marathon, in warm and humid conditions.

I finish 49th/220 or so runners. I feel a bit tired when I am finished, but recover quickly. I am left wondering if I paced myself too easily, if I didn’t leave it all out there, and really could have pushed harder the last half.

I conclude that there is still a lot of improvement left if I can build more endurance.  This HM was a learing experience and much better than my August race.

I look forward to my next HM, in Autumn or winter, where I have more miles under my belt, and should revel in cooler conditions.

My running dream is alive and thriving.

RR State Junior 5km Relay 1981

Last night I was thinking about the Taren Point road relay medal I won in 1981. I was 18.

I was the lead runner for the Sutherland DAAC U20 team, which consisted of John Gordon, Andrew Douglas, Greg Hoare and myself. I was easily the slowest runner on the team, and had not run under 17 minutes for 5km. All the other Sutherland  runners had.

The race started in an Industrial area at Taren Point. The starting area was located in a dead end street with Botany Bay lapping nearby mangroves.

I was nervous before the start and I looked at all the junior runners warming up and I thought they all looked faster than me.

After the start I soon slotted into fourth position. Out in the lead were Bruce Kentwell from Bankstown and Bruce Graham from the Western Suburbs club. Bruce Graham still runs in Canberra and does very well in many races including the Canberra Half Marathon and this years City to Surf.

We ran out along the quitet industrial roads and Graham and Kentwell were still in sight. I was running along with Warren McCourt a St George runner. Warren also runs in Canberra and goes ver well.

We entered a residential area and Graham and Kentwell started to take a wrong turn. I’d run the course earlier that season in a trial for the Sutherland Club, and I said to Warren that they’re going the wrong way. We waved and shouted at Kentwell and Graham to go the right way.  They got the message and headed back onto the right course, they lost little bit of time but were still leading by quite a distance. 

Little by little Warren McCourt got a lead on me I dropped backed to fourth. I tried to run as fast over the line as I could, but Iwas spent. I handed over the baton to Andrew Douglas an excellent junior athlete.  

Andrew Douglas ran a great leg to move Sutherland up into 3rd place and within five sconds of the the Wests and StGeorge teams. 

The Wests team handed the baton over to Danny Boltz  a truly exceptional junior athlete. He went on to run very fast half marathons and marathons  and represented Switzerland at the Olympics. He still holds the NSW State Marathon record (2:11.10).

Andrew Douglas handed over to John Gordon another outstanding junior (who ran 3:53 for 1500 as a junior). Gordon gave his best to stay with the flying Danny Boltz. However, Danny Boltz ran his leg in an amazing 14:48! John Gordon went past the St George runner and ran 15:50, still a great time for a junior, but no one could match Boltz, who ran 39 seconds faster than the next fastest leg of Matthew Todd from St George (15:27).

Western Suburbs handed the baton over to Murray Carver with over a minute lead over Sutherland in second.

Sutherland’s final athlete was Greg Hoare a strong  runner who I always finished second to in the Junior club races. He was always just over a minute ahead.  

Greg ran his heart out and caught up 21 seconds on the last Wests runner. The Sutherland team finished second only 45 seconds behind. The difference between gold and silver was Danny Boltz.

I finished 14th out of the 32 juniors in the race. It turned out I ran 16:37  for the 5km and a huge PB for me.

After the race Bruce Graham came up and slapped me on the shoulder to thank me for telling him he was going off course.

I won a silver state relay championship medal that day, which I’m still really proud of. But what I am most proud of that day, was telling my opposition they were going the wrong way. I’ve could have let them get lost and maybe have won a gold medal for the Sutherland team.

Looking back I feel better winning silver and showing good sportsmanship.

I was far from the best runner in my age group, or in the club, which was really strong. I was an average runner sort of mid field as a junior, my best place was 10th and 14th in NSW State CC Championships. I never won any individual medals, but I did win three team medals.

I’d gladly get in a time machine and go back to those days.

Many of the mid north coast young runners have more talent and potential than I ever did, including the guy who wins these races in a canter.  Their potential is limitless and I hope they get as much enjoyment out of running as I did.