Showing posts with label You Yangs. Show all posts
Showing posts with label You Yangs. Show all posts

Monday, 21 April 2014

Surf Coast Trail Runners

I first met Dion and Matt at a Salomon trail running clinic about a year (May 2013) ago.

My first impression of them:
Dion - This guy is freaking tall! What the hell is he doing trail running? He should be playing basketball or something.
Matt -  This guy is like a freaking energizer bunny. Pulling ahead catching the faster group in front and doubling back to the slower group to make sure we don't get loss. It was like he was doing tempo runs throughout the whole run!

Let’s hear what they have to say about this group. Enjoy!


Interview with Surf Coast Trail Runners Founders

Gary: This is Matt, one of the co-founders for Surf Coast Trail Runners. As you can see, he loves his run. Even in his jeans. Give us a smile Matt.

Dion: Blowing a bit hard. We did offer to drive him home to put a pair of shorts on, but...

Gary: Nah

Gary: Well hello Matt. I’m here with the co-founders of Surf Coast Trail Runners, Dion and Matt. How’s it going fellas?

Dion: Not too bad Gary

Matt: Good

Gary: Alright, let’s take a walk along the trail and tell me a little bit about yourselves actually. Dion

Dion: I’m not much of a runner been running just under 2 years. Took it up for a bit of weight loss. Yeh, pretty much got into trails probably not long after that. Matt and I sort of bumped into each other probably late 2012 and sort of been running many Ks together since.

Gary: Oh wow ok Matt?

Matt: I am a kinda a bit of an unusual case I suppose. I hated sports in high school, never wanted to do running, always hated the idea of it, but da picked it up with some friends and did a corporate triathlon and sort of work from there, started off on the short stuff and I am converted to trails and since Dion and I have been running a bit together that’s where it took us. Ever since the Salomon Trail Series at Anglesea which sort of been looking for more and more that we can get out of it. There is some great stuff around here as you can see, but there has been awesome stuff around Victoria that we got into now and some great people that we’ve met.

Dion: Yeh, this is probably our home trail

Gary: Excellent

Dion: Up and down the Bellarine Rail Trail, probably where everything started.

Gary: Alright. So how do you guys know each others?

Dion: We both were doing personal training sessions with a personal trainer friend in separate sessions.

Matt:  Yeh, it’s funny because we sort of have the group going and have quite a few for a bit and then it was very quickly just me and Dion and then just us for the next 6 months.

Dion: Yeh. So it was like let’s do 5km, let’s do 10km, 15, 20 and we just kept going.

Gary: Alright. So now, I know you guys are co-founder, who’s actually behind, the brainchild of this Surf Coast Trail Runners group?

Dion: We couldn’t tell you him or me. I think it has just been a natural evolution between 2 people’s ideas really.

Matt: Yeh, Dion is definitely the figure head though, he’s certainly that the man that represent exactly what we all want to be. And I found that for me as well, it’s been great especially even when I first started running with Dion it has good balance. I started out with sort of fastest stuff on shorter. I mean that sort of mindset it tends to be you know very easily could lead you to it, I’m not saying people are, you can get into this things which is just about the paces you know and how well you did.

Dion: I’m a natural slowing. I slow him down a bit.

Matt: He takes time to go and look at things and gives us a good perspective I think that sort of even trying to inspire to as a Surf Coast Trail Runner is to have that perspective and really enjoy what we doing. Not just get it done the fastest. I mean not to say that we don’t want to get out there and give it a good crack. Dion’s got a good grasp on that. He’s definitely a good leader I would say for what we’re doing in that regard.

Dion: I’m probably at the back 25% of the field. Matt’s probably in the front 25% of the field, so, we try to incorporate those sections and everything in between I suppose.

Gary: That’s alright, I’m at the back 5% of the field almost of the time anyway.

Dion: We have shared a few kms at the back.

Gary: Yeh we have. Now Surf Coast Trail Runners. Just you know let me zoom in a little bit on this logo thing. So how did this come about?

Dion: Pretty much through the Facebook group. Just sort of threw it out there and say “hey we are thinking about getting a logo, what do you guys think”. And someone not even in the group, but a husband of a female runner in the group, Warren Wilson. He sort of threw something together, that wasn’t too dissimilar with the final product. So, basically everything you see except for the “man”, he did himself and I sort of did a little bit of tailoring work on getting the vector and image right in the middle and also added a little bit of impact. Even the colour was pretty much what Warren chose. He’s now a runner. He’s now doing his 5km in the Trailblazer.

Gary: Excellent!

Dion: Colours come about at a barbeque at my house one day. Yourself Gary, was involved.

Gary: Was I? Ok.

Dion: Probably about a dozen people in there and we threw out some colour swabs and stuff like that to basically put together what you see in front of you.

Gary: Cool. Now you guys have just done the tops and all, so what else is in the pipeline in terms of merchandise?

Dion: I’ll say that’s about it from merchandise really. We have got a banner in the pipeline just to take to events and stuff for the early group shot. Also, we put our hand up to do quite a bit of volunteering with some of the local events. The race directors around here are pretty cool and they will have no problem with us putting our banner up in front of an aid station if you know if we got full of Surf Coast Trail Runners there helping out. As far as merchandise, we are not really gonna push in to any of that. So we want to sort of say with the shirt, hey we are at the event, “oh god, there’s another Surf Coast Trail Runner. Oh yeh I remember that person, I remember they gave me some advice” or something like that. So really hard. It’s more of an identity thing rather than a look at us thing.

Matt: Yeh, we still gonna stay fairly organic and rather than trying to get to commercial and have all the stuff showing “here’s the Surf Coast Trail Runners”. It more about the reverse of that. It’s like what Dion said something we can help the people just to you know get involve and recognise others that are in the group. Because you don’t always know their face to the name. Especially when you are looking I mean running gear compare to what they might be on their profile and vice versa. So it’s just enough to get it out there might just be a little bits and pieces we do, but it’s just enough to keep things moving and you know, help the members out more.

Dion: Basically we don’t try to raise money, we don’t try to make any money. The tops and all were pretty much done at cost. Just really as minimal as possible. Basically we like our Facebook, which you can reach us at from Facebook. So search for our group. That’s probably our biggest catalyst as suppose to the merchandising side of things.

Gary: So, do you guys organise events or runs or anything like that?

Dion: Not events as such. We do have like pretty informal group runs, with structure, I supposed. If that make sense. So an informal group run with structure.

Gary: Yup.

Dion: So, we got a couple coming up. And night runs, probably some of the biggest night runs going around, 43 to the one last month. Usually held on a Tuesday night towards the end of the month, 8 o’clock. So 29th of April this time. Got 43 on the acceptance. So it’s gonna be around that 40, 43 mark. You know, some don’t come, some come but don’t accept. So yeh, the night run is 29th and Lady of the Trail as well.

Matt: Yeh, just a head up too for anyone who is taking those up, they’re fairly easy going, so really does, it’s pretty inclusive to everybody and we usually stop at several points and all group up again. It’s not a matter of getting to the end of it and we have a chat when we finish. It’s more focus on getting out there to enjoy the trail as a group. So if you are looking for a really hard training session, it’s probably not your thing. But then again, it’s a great opportunity to meet people who you might be able to do those sessions with. So, it’s more of a meet and greet type arrangement than it is something your weekly training in. It’s a bit of good fun and a way to get everyone out there and meet people to see people in the club that they might not seen before.

Dion: Some of the group runs have 2.5hrs marathoners through to 5hrs marathoners. They all tend to enjoy the same piece of trail and get exactly what they need out of it. With the fast guys might to do a couple of hill repeats while they’re waiting for the slower guys to catch up. Yeh, the Lady of the Trail is a big one for us. It’s something we’re trying to tap into with creating a safe network for the women in our group and for anyone else who wants to join the group. Introducing the women at the Lady of the Trail. There will be a brunch provided for them. Husband will be doing the BYO on the brunch. There won’t just be eggs and bacon rolls. I’ll make sure I get a hold of the other guys and we do a little nicer than just eggs and bacon rolls.

Gary: That’s good. Cheese?

Dion: Yeh. So that one is on 4th May. It’s a Sunday 9am.

Matt: Pancakes on a barbeque.

Dion: Yeh. Pancakes on a barbeque. That will be at the You Yangs, which everyone knows where we predominately use.

Gary: Excellent. Basically we can find Surf Coast Trail Runners on Facebook. And everything else is from there actually.

Matt: That’s it.

Dion: Pretty much.

Gary: Ok. Anything else that you guys want to add on?

Matt: I think the main thing as we keep eluding to is that be really out there to just try and help grow the trail running community. Not just in the surf coast, but a bit beyond that. Because trail running is still relatively new and it’s something that I think you can really get a lot of enjoyment from and it’s fairly inclusive to a lot of different people that have got fairly diverse range of interest. For starting we are trying to keep growing and make sure that we there are plenty of support not only for the events, but  just trying to keep the trails out there and keep all that expanding. It really helps people get into areas that might not have the time or ability to appreciate before. For me, I have never been to the You Yangs prior to getting into trail running. It’s really, I think it helps the community, not just in trail running, but in community overall. Helps people get into things that they might not otherwise done.

Gary: Excellent.

Dion: So come along. Join us up. We’ll show you guys a good time, and we’ll show you some hard times as well. There is pretty serious training outside the group run, help preparation for events. Training on a flame. Training on a flat pancake out here is, one friend like to elude, the guys still get enough hills out here to do pretty well at some of the mountain events. .

Gary: Cool. Alright guys, Thanks very much for your time. Until next time...

Dion: Hang loose.

Sunday, 21 July 2013

VTRC Race 3 – You Yangs 50km

This race holds a very special place in my heart. This was where I completed my first ultra last year. I was using this year’s race as training for the big one coming up later this month. I also tested out my fuel strategy, poles and Salomon Advance Skin S-Lab 12 “Mark II” at this year’s race. Here’s look at the “improvement” I made to the pack. The idea is to be able to carry my poles in front for easy access.
Sewn on velcro on the water bottle pouches

Poles fit nicely with minimal bounce
This year, I set a target of sub 7hrs and I was quietly confident about it. I was directed to the lower car park on arrival and caught the shuttle bus up to the Turntable car park. By now, the sun is out, but it was still cold. Dropped off my bag and went on to registration. Said hi to a few familiar faces and before I know it, we were ready to start.
The tireless RD, Brett giving pre-race briefing
First 15km
8:30am and we were off. I have been “secretly” training with few of the Surf Coast Trail Runners here, especially Dion. Managed to find him among the pack and we somehow decided to run together. His target was to complete the race in 8hrs, but knowing how he has been training, I “pushed” him to adjust his target to sub 7hrs.

I initially had my feed alert for every 35min, but decided to adjust it to follow Dion’s every 40min instead. It worked well as we kept each other in check with the feed.
Yes, we were having fun!
This section was nice and we cruise through it. Took us 1hr 45min and we are on track for sub 7hrs finish.

Next 15km
A quick refuel at the aid station and off to our first climb to Flinders Peak. Managed to hi fives some of the runners along the way and gave each other some encouragement. The trip is around 3km return and it took us 30min to cover it. We will have to do this climb again after 30km, while the 80km participants have to climb this peak 3 times.

The rest of the section was manageable and we were comfortable with our pace. Total time 3hr 50min and the target was still on track.

Last 20km
It was great to finally meet Liberty (Dion’s better half) at the aid station and know that she had completed her 15km race better than her target time. This was very inspirational and it provided some motivation for my second climb up Finders Peak.

It felt hard and slow this time round. By now, the field was well spread and we did not see many runners during this stretch. My knees were feeling it on the descent and had to slow down. Followed Dion’s advice to slow down and get down to the aid station safely.  This time round, it took us 33min.

Shortly after, we were faced with the steep climb up Saddle back track. Dion and I were saying, one day, we will run up this slope. But for now, we shall walk.

The next few km was on bike tracks and they are fairly flat, which means lots of running... By now, fatigue had set in. I have decided to adopt the run / walk strategy. Around 40km, I felt a familiar pain on my left knee. Damn you ITB! For the next 2km, I tried to change my footing a bit and stretch out the ITB, but at 42km and 5hr 46min into the race, I decided not to risk it. Told Dion to keep going and get that sub7hr while I walk the last 8km to Finish.
Me and Dion at the finish
Dion eventually finished 6hr 55min (sub 7hrs yeh!!!) and I crossed the line 7hr 11min. I may be a little disappointed with my results, but I am just as happy to be able to complete the race in 1 piece. And my "Mark II" worked brilliantly. Just the occasional rubbing of the velcro rubbed onto my arm when the poles were out. This went away after a small adjustment to the velcro. I was also happy with my discipline on the nutrition. It worked well. 

Next step, making to the start of my next race...

Ultra-trail du Mont-Blanc - CCC

Tuesday, 31 July 2012

How I survived VTRC Race 3 - You Yangs 52km

Friday 20-Jul:
Typical Friday conversation at work around the pantry area...
Me: "So anything planned for the weekend?"
The replies from colleagues range from "catching up with friends; going to the movies; getting smashed on Friday/Saturday night..." to "just a quiet one".
"What about you Gaz?"

Me: "Not much, spending time with Angelena on Saturday and then will be doing a 52km race on Sunday at You Yangs ("YY")..."

Stunted faces, followed by "Fifty what? Are you kidding me? Are you crazy/nuts/out of your mind? Good luck I guess..."

And yes, given that it was a 52km race, this race report will be longer than usual...

Sunday, 22-Jul:
Finally, a race closer to home... I only need 35mins of drive time compared to the last 2 races.

Alarm went off at 5am and I go about doing my pre-race routine... Cup of coffee, 2 slices of toast with peanut butter... Then took a mandatory dump to lighten the weight before gearing up...

Had been carb loading a bit the last few days and I actually gained 1.5kg, which I will lose during the race (I hope)...

My hydration pack can hold 1.5l. From past race experience, with the well placed Aid Stations ("AS"), I hardly consume the whole lot and carried the extra weight home. This time, I only fill it up with 750ml of Gatorade. If I run out of water before an AS, I just have to beg for water from other runners... See, I do have a backup plan...

Will be using GU instead of Endura gels... Will also be trying Winners energy bar instead of Powerbars... Hopefully my stomach can handle the change...
My food for the race...

Also have been training in MT110 since its arrival last month... Hopefully I have clock enough mileage (58km up to this race) to break it in... Yes, I do track the mileage of my shoes...

Down a cup of water mixed with 1tbs of Chia seeds, kissed goodbye to my ladies and headed off at 6am...

Reached YY around 6:40am... Plenty of time for me to register and hit the toilet one last time... It was still dark and cold... decided to put on my sleeve warmers and gloves... I can always take them off after...

Caught some familiar faces at the start line and started chatting with one of them, Neil... He is in his 60s and he ran ultra and MTB regularly... Oh, he kicked my butt in race 1 (30km), finishing at least 30mins ahead of me... No revenge for me at race 2 as he did the 50km while I stick to 30km... This time round both of us are doing
the 52km...
Trails+ You Yangs course map
Running trails should be straight forward right? Well, not quite... YY is a bit different because we are running in a smaller course... There are certain parts of the course that we be running both inbound and outbound... And if all goes well, we should pass the main AS, which is also the Start/Finish area, at 15km, 30km and lastly at 52km... Hence a map will definitely be handy...  Sounds complicated? Maybe... I will be referencing places on the map quite a bit, so if you can follow the map, it will make more sense to you...  
2 more minutes to start...
First 15km
After a quick briefing from Brett (Race Director), we all formed up at the Start line and wait for the countdown... Popped a gel and wiggle my way to the start... The race was delayed by 15mins, which is good for us as more light began to come through... 7:30am, and we are off!!! Neil and me continued chatting until the first AS at around 2.5km... He decided to take a drink while I continue and started the descend on Saddleback Track...
Downhill from Saddleback Track... Sun still rising...
Went pass a few runners, one of which is Dave: "Let gravity do the work huh!"... Oh yes, I was actually doing quite good pace... maybe too fast for my liking but what the heck, will worry about that later... Dave caught up to me when we were on the flat... We chatted and shared some stories... Felt really good and didn't realised that I was doing 6mins pace... Too fast for my liking... But with good company, I will worry about the pace later...

Have set my Garmin 610 on 50mins alert... This is to remind me to take some food/gel to maintain my energy before they get completely depleted... Popped a gel, removed my gloves and arm warmers around 8.5km and make the climb back up to the Turntable... Dave dropped his pace at the climb while I power on...  

Passed the Turntable AS, had a quick drink and headed north to West Walk... 
Will be seeing these steps a few times during the race...
Not long after, Dave overtook me... This stretch was slow and as there are a lot of boulders and rocks to go over... Then he overtook... Although this stretch was only about 2km, it took me approximately 30mins... 

Shortly after, arrived at Rockwell Junction AS.. Time check, 1hr 24mins... had a quick drink and continued... 2km of downhill and another 1km of uphill later, arrived back at Turntable AS... first 15km completed... decided to have an energy bar instead of a gel... first time trying the Winners bar... it was surprisingly good and I love it!!! Will be stocking it up for next race...

15km to 30km
This time round, we head towards East Walk in a counter-clockwise direction and looped back to Turntable AS around West Walk ... This round trip is about 4km and it took me about 40mins... I overtook Dave while he was trying to shake off his cramp...

Below are some pics I took along either the East or West Track... Cannot really remember weather it was the East or West Walk when I took them...
View from East/West Track?
View from East/West Track?
View from East/West Track?
View from East/West Track?
Arrived back to Turntable at 19km and this time round, headed east towards Big Rock... I then hit the single trails among the trees from 22km... The next AS is Kurrajong and it should be at the 24km mark... Though I am sure I am heading towards the right direction, not seeing any runners in front or behind me start to make me worry... especially when my 610 is showing 25km... I decided to wave down a MTBiker and ask for confirmation of directions... Big load off my shoulders when he confirmed that I was on the right track... Phew...

Thanks goodness not long after, I arrived at the AS... To my surprise, Dave who was behind me is already there!!!   WTF? He was wearing the Garmin 910XT and we compared distance... I had done an additional 500m on my way here... Now that explains why he was there before me... Not ideal, but not the end of the world... The volunteer at the AS mentioned that there are other runners that took wrong route and have to cover more than 1km... I guess I should be thanking my lucky stars...

Dave headed off while I pack my mouth with fruit cake... Saw Coke (as in the drink) on the table and decided to not over indulge myself this early... Hopefully there will still be some left when I come pass later... Popped another gel and press on...

The next few kms are of gradual incline... not steep enough to walk, and yet not flat enough to run flat out... hate it... very hard to concentrate my stride with the constant "should I run or should I walk" playing in my mind... 

YY is a very popular hangout among MTB enthusiasts... We have been briefed to give way to MTBikers along the course, which I have been doing... Then came 2 ladies in their MTBs climbing up the trails... I can hear them chatting from about 10m behind me... Thought to myself, good time for me to rest a bit and let them pass... Jumped to the side and stretched... Said hi and let them pass me... I then followed behind them... With the way they are paddling, I am sure that they are using the lowest gear available... For some reason or another, they started to slow down and I thought to myself, maybe I can overtake them... And I did!!! Yeh!!! Overtaking MTB on a MTB trail... Now that was the highlight of my race...

While running the interesting zig-zag trail, looking up, I can see Dave heading towards the left, and then to the right... we were quite close but because of the zig-zag, I was actually about 200m behind him... Not long after, a petite lady passed me... She looked strong... Her stride was powerful and quick for her size... I later learned that she had turned up 1hour late and there she was, not only has she caught up, but she has also overtook us... Oh well, I just need to concentrate on my own race... 

Passed the Rockwell AS at 28km... 2km more and I'll be back to Turntable AS... My left ITB suddenly became very tight and I think that caused some pain on my left hip... I thought to myself "no freaking way, don't tell me it is Great Ocean Road all over again!!!"... At the back of my mind, I knew I had better prepared this year than last year, fingers crossed that this strain will go away with some stretches and not cause me to DNF...

Desperate time leads to desperate measures... just before I reach the Turntable AS, I popped 2 panadols with a hope that they can last me through to the end... Made it to 30km... Decided to hang around the AS a bit longer... Removed my right shoe to clear the tiny rocks, stretched my ITB, cleared my rubbish, ate some fruit cake, down some electrolyte... Time check, 3hrs 42mins... took a deep breadth and headed off...
30km to Finish
If you have been following the map, you now have to navigate with the one on the right...  The left map is only up to 30km...
Cockatoos.. I swear they were laughing at me... 
Next 4km was a clockwise loop from West Walk to East Walk... We then head towards the Saddleback Track... At this time, I was joined by another 3 runners... Around the 36km mark, we saw a few runners including Dave 50m ahead... They stopped for a while at the cross junction and decide to go straight...

When we reached the junction, we can see why... The sign was not as clear as the others... We pulled out our maps and compared, wondered, discussed, guessed which way to go... As I saw Dave heading straight, I decided to head straight... But another runner decided to hold his ground and said we should head up the hill... We spent at least 3mins debating which way to go... Now, it is funny how the human mind works... Going straight is downhill while going left is uphill... My mind somehow wants me to take the easy way, which is downhill... 

Popped a gel and headed straight... ran for less than 100m... saw Dave and another runner heading back towards us... He was pretty sure that they had gone the wrong way and said the right way is left, which is up the hill... Oh well, if I went off course, at least I have a few runners to accompany me... And up the hill we went... 

So happy to see Rockwell AS after the climb... phew... the additional 4mins spent figuring which way to go was well worth it... 

We headed in the opposite direction this time down the zig-zag... Wanted to run faster, but my left leg has other idea... For the next 10km, I was constantly stopping for stretches... I popped another gel and had my energy bar... Where I could, I ran, if not at least power walk... This continued all the way until the Kurrajong AS (46.5km)...  

Made it to the AS and scanned my eyes over the table for the coke... Yes, there was still 1 cup left... Down the coke... ahhh... coke never tasted so good... Quick chat with the volunteers and confirmed that this was it, last 6km to finish! Time check, 6hrs 12mins... Hmmm... maybe can do a sub 7hrs finish... Come on!!! 
Picture courtesy of Dandyrunner.com
Saw the guy from DandyRunner.com... Was in pain and not able to lift my facial muscles for a smile... Me: "So glad to see you mate... Does it mean I am near the finish?" DandyRunner: "You are almost there mate... Keep it up..." 

As much as I would like to finish strong, my left leg is just not cooperating... Just have to take it easy and do an easy 8min pace to the finish...
Big Rock... 
Made the climb to Big Rock... By this time, the weather is beautiful and that explains why there was so many families picnicking around this area... Not far now...  2km more of climb and I am home...

Made it across the Finish line... 7hours, 8minutes and 31seconds... Saw Dave and we congratulated each other... He had finished 3min ahead of me... Finally some warm food... Sausage sizzle time!!!

Race Summary
Course: Compared to the last 2 Trailsplus races, YY is a "walk in the park" for the more experienced participants... Simply because the course is "flatter"... According to my 610, the maximum elevation gain/loss was about 230m... Not as high as Mt Macedon or Maroondah Dam... While running along the MTB trails, although we have to give way to the bikes, I actually enjoyed running along the MTB trails...

Although we do carry a map, we rely heavily on the course markings... The markings are good 90% of the time... The rest of the 10% is reliant on your instinct, an or other runners' experience... That is probably why my 610 showed me that I did 53km instead if 52km...

YY is a beautiful place and I will definitely head up there more often since it is so close to home...

Weather: Prefect!!! Can't ask for more... A little chilly (10 degrees) at the start, which is expected at 7:30am in the morning... No wind and lots of shades from the trees...

Aid Stations: As always, food galore at the main AS... Fruit cakes, chips, jelly beans, GUs, electrolyte, cola, water... Friendly volunteers... What more can you ask for...

My final thoughts...
- Stoked that I completed my first ultra trail!!! Yeh!!! Even happier when I managed to finish before my 610 battery (estimated to last 7-8hours on GPS mode) die off... Saved me messing around with my portable charger... Yeh!!! Yeh!!!
- MT110 definitely provide more protection than MT10 and I am glad that it works well for me...

- Started off to fast, need to slow down... But what to do? It was good to chat with others who are going through the same pain...
Finisher's medal
Next race, 50km around the Tan in 2 weeks time... Yup, it is gonna drive me bananas as you all know how much I "love" to do loops... Until then, more foam rolling and stretches...