Training Log Archive: NSW Stinger

Here is my report for the Harriers newsletter.
Walhalla 50km

I've been keen to run Walhalla 50km again since I did it two years ago. I really like the course, terrain and history of the area. But with only two weeks til the Aus Sprint and Long Distance O Champs I wasn't sure if it was a good idea to run the full course. Anyway I couldn't resist and so it was an early, windy drive to Walhalla. Its a beautiful sunny morning, unlike 2011 which was wet and cold.
I lined up with 38 others (not a big event but there is also a 21 and 10km race) and headed out of town. No one took off too quick so I found myself leading, but trying hard not to get into racing mode. The first 9km is a gentle downhill sloping old tram line with tree ferns, some nice views. At the first drink stop one of the guys (Chris Bunney) behind took the lead and quickly build a 100m gap. But after crossing the Old Steel Bridge there are a few fallen trees and landslips and it didn't take long to catch back up. We were together at the Railway station but he pulled away again up the hill, then descent to Coopers Creek. The climb out of Coopers creek is pretty steep for 3km up to the Walhalla/Tyers Rd, and I was surprised how warm it felt.
After crossing the main road (20km) there are a few undulating k's on a slippery fire road but quick interesting so it didn't feel like long before I was popping out to the Cowwarr Rd (23.6km). Here I scrolled through my Garmin and found the virtual partner screen and realised I was 5mins in front of my 2011 time. This was a huge confidence boost as I thought I'd been pretty conservative.
The next section to the Old Coach Rd turn off (33km) is probably the easiest, wide dirt road and quite flat. I was planning to run 4.50min/km along here but was pleasantly surprised to GPS showed 4.35min/km and still felt quite comfortable. I also put in the ipod to keep me entertained for the final two hours.
Before long I was chatting to Margaret at the 33km CP and slamming down another cola drink and a massive handful of jelly beans. Margaret said I was probably 3 mins behind which didn't sound too bad. The decent down the old coach road to Brunton's Bridge is one probably my favourite parts of the course (though its even more fun on a mtb). Nice views and good fast gradient.
I crossed the bridge, had another Shotz gel, filled my water bottle and put some electrolyte in. The long climb to Happy Go Lucky was the section that destroyed me in 2011, and my focus had been to try and run this section strongly. I hit the climb hard and thought if I was going to finish 2nd I'd at least go down swinging. After a few km's I still hadn't seen the leader Chris. So I was then very surprised to come around a corner and see him have a quick break watering the folage on the edge of the road. I quickly continued pushing to the limit hoping he wouldn't recover and hang on. I had my last gel at the 41km drinkstop and was wondering now if I could now break 4hrs, something I didn't believe I could achieve. But the legs still felt awesome and by the time I reached Happy Go Lucky I realised if I just kept a good pace down the last 5km to the finish I could break the previous record of 3hrs54mins. I saw Bruce at the last drink stop but didn't stop to chat, just a bit of water over the head and then enjoyed the last winding descent to Walhalla.
Crossing the finish was a great experience as there were lots of spectators from the shorter races and there seemed to be plenty of visitors in town too. I managed to take 17mins off my 2011 time, and finished in 3hrs52mins18secs. It was one of those days where all the training seemed to pay dividends, and the race plan just fell into place. I would rarely train faster than 4.38mins/km, besides one intervals session and a Harriers race, but somehow kept that up for 50km off road. Perhaps all the coaching advise from Father Ian is finally sinking in! Now I really need a good recovery before Kathryn and I head to Canberra in two weeks time for the Orienteering national champs.
Thanks to Bruce and the Salisbury/Bailey family for their huge workload putting this event on. It was great to see big numbers this year and I'm sure we can continue to build the event over coming years. And also thanks to Star Hotel for their very generous prizes.

C • Well done! 7

paddle with Damon at Inverloch. Good chance to catch up and debrief his (short) XPD experience last week in Flinders Ranges. One of the calmest days I've paddled at Inverloch and timed the tide nicely too. We caught a cracker wave back through the bar. Looked all good til Damon went swimming. I continued before turning around and then having to dodge Damon's boat which had broken the leash and left Damon. Managed to hang onto both boats which wasn't easy until he swam in. Wish I wore the go-pro to record it!

evening run with Kathryn to struggleville and back. Not really sure why I was so tired but almost stopped to walk home.

commute home into a cracker headwind, and bit of rain.

morning commute with a cracker tail wind.

morning commute with a cracker tail wind.

yoga

evening session around Traralgon with K, Crossy and Liz. Nice weather when I finished work but by the time we ran it was freezing and windy. Don't really feel like I'm improving which is annoying. It would have been good to get back to the track again but its now shut to be resurfaced.

Long run in the Jeeralangs along some of Duncan's Run Hundred course. Great day, actually quite warm and I was sucking down the Shotz drink quickly. Scoped out a few nice tracks that I want to have added to the run course. Legs felt pretty strong but the hills are big out here.