Gold Coast 10K Race Report

View from our Balcony. Blue sunny skies.

I arrived up on the Gold Coast on Tuesday which gave me 4 days before the 10k race to relax with Damian and get some desperately needed sunshine! Melbourne winter has not been kind this year. Too cold, windy and rainy for the likes of myself ;-) I had a good race at Launceston and backed it up with a good solid run at Geelong the week prior to Gold Coast so was confident that i was fit and strong and ready for a fast race!

The first day was perfect weather. Beautiful warm and sunny. We sat smugly out at the cafe whilst sending messages back to Melbourne telling them how great it was up at the Gold Coast! I got a nasty little shock the next morning when i woke up to rain and 30kph winds!!! Yikes!!! Out i went for my morning run after making a pact with Deeks that i would train in the rain this year if he let me race Launceston. I used to always take a day off when it rained. I considered it a message from weather gods helping me out with a day of forced rest and i am certain that i have read that the Kenyans do not run in the rain. Luckily it barely rained whilst we were living in California and so i did not miss many training days last year. However being back in Australia has been a bit more challenging and hence Kaz Version II has been created. The one that now runs in any weather conditions! Thanks Deeks!

I felt a bit flat running wednesday and thursday in the rain and wind, and also a little bit uneven in my running style, however it is not uncommon for me to feel a bit flat leading into a target race with a few easy days of running and i knew i would get a great massage from my favourite masseur (yes Damian!) pre race to iron out any body kinks. I knew that i also had a few heavy weeks of racing in my legs and some great sessions in the gym which the few easy days would help me to absorb.

I woke up Friday morning and felt much better. Perfect. Phew. One day to spare. Friday was also my birthday so it was fun to be up at the Gold Coast to celebrate it. Damian gave me a beautiful bird necklace -a reminder that i am a flying birdie and i had my good luck charms with me ready to go.

3rd Place. Yay!

Saturday. Race Day. My favourite day. I was running a little late so only managed to squeeze in 15min warm up including strides. The gun went off and i immediately settled into a good rhythm. Not too fast & not too slow -right on target (between 3.25-3.30 was my goal). I passed halfway in 17.15 and felt strong. I knew there would be a headwind on the return trip so was happy to have a few seconds up my sleeve for the trip back. The girls who had gone out too fast were starting to come back to me and i slowly picked them off one by one. By 7km i had worked my way into second place. I was starting to struggle a bit into the wind but tried to keep a steady rhythm. My pace slowed to 3.45/km and i was passed by another girl. I remained calm and kept running. I still had time in the bank. I passed the 1km to go marker at 31.30 and was super excited to think that if i ran a fast last km i would get 34.59. I picked up the pace and gave it my all to the line. I was a bit upset coming down the finish straight to see the clock ticking over at 35.46. I later found out that the 1km to go marker was for the marathon the next day and not the 10k...explains why it took so long to get to the finish line! I ended up with 3rd place and was pretty happy with my result as i went into the race ranked 8th. The magic 35min 10k marker lives to see another day and i will be back to give it a hiding later on in the year.

The post race celebrations were wonderful. Time to relax, have fun and let the hair down. Great food -my favourites both Japanese & Thai shared with fantastic people, a little bit of sake and red vino, lots of frozen yoghurt (too cold in Melbourne for this!), and mini-golf, air hockey & ten-pin bowling with Ann and Frankie...who managed to put us to shame and as a result we had to pay for their ice-creams...reminder to self not to bet on myself when it comes to non-running related sports!

De Castella Runners. Fantastic Running Crew.

Gold Coast reminded me of why i love running so much! Great people, great performances from friends & training buddies all trying their best to achieve their dreams and goals! It was a fantastic mini-break from the nasty Melbourne winter and will keep me smiling during the wet and windy winter training runs.

Thanks guys and i look forward to the next challenge!

Happy Running :-)

From Kaz

Awesome Work Ross. Sub 2.50. Legend.

Support Crew DB, KB, Ann & Frankie. Frozen yoghurt time!

Changmai Thai. Traditional Celebration Post GC Race :-)

Terra Plana VIVOBAREFOOT EVO Review

The VIVOBAREFOOT EVO is an excellent minimalist shoe in the Terra Plana range designed specifically for running. I tested the EVO's wearing them to work several times with my physiotherapy & pilates clients so that I could walk them in a little before trying to jog in them. I feel it is always best to transition slowly to walking & running in barefoot shoes to give your calves and achilles tendons time to slowly lengthen and adapt to barefoot gait.

The EVO’s felt great on my feet and fit beautifully across my forefoot with a nice wide toe box allowing my toes to spread naturally which is vital for proper foot function. I did get small blisters on the top of both big toes from the rubber/mesh upper when not wearing socks to begin with so I would recommend wearing thin socks initially if you are prone to blisters. After a few weeks of walking them in I took them for a little test run out on the trails.

I was instantly impressed. The EVO is a great running shoe for those who want a low profile barefoot style runner. It has a super thin 4mm puncture resistant sole which is nice and grippy for the trails and road. The EVO’s weighed in at 192g which compares nicely with my training and racing shoes  (178g and 135g) respectively. The upper is made of  TPU breathable mesh material which accounts for the ever so slight increase in weight and importantly helps make the EVO a tough, more durable and longer lasting shoe which is a big positive in the long term for both feet and bank balance! 

When running in the EVO’s you immediately feel fantastic proprioceptive feedback from the ground and the shoe design naturally facilitates a mid-foot strike which several studies have shown to be the ideal foot strike for efficient injury-free running. The VIVOBAREFOOT EVO is an extremely lightweight minimalist running shoe when you compare them with the majority of running shoes on the market.

I would highly recommend the Terra Plana VIVOBAREFOOT EVO’s to people looking to transition to barefoot running. The grippy barefoot sole, 50% recycled antibacterial lining, highly breathable mesh upper, wide toe box and snappy looks make it a fantastic choice for runners of all abilities looking to improve their foot function and running biomechanics. You can check out their full range at http://shop.terraplana.com.au

Happy Running :-)

Karen Barlow

Physiotherapist & Australian Marathoner

Winner Melbourne Marathon 2006

Winner New Orleans Marathon 2010

Winner Denver Marathon 2010

TRIGGER POINT Performance Therapy Australia

I love pushing my body to its limits! As a sports physiotherapist and elite marathoner I also know that I could not achieve my personal best performance without really good soft tissue therapy. Whilst training in Boulder, Colorado last year I started using Trigger Point products to help cope with my big training and racing load (up to 170km running per week training and multiple road races in 2010). I have used many different foam rollers/massage balls etc in the past but nothing compares to the Trigger Point range of products.  In my opinion it is the “Rolls Royce” of soft tissue/trigger point/myofascial release products and I highly recommend it to all serious athletes and health professionals. Since returning back home to Australia I have been consistently using the hip dysfunction kit and consider it to be an essential part of my weekly program. It is definitely a “love/hate” relationship as I am able to inflict lots of nasty pain on myself…especially my calves –which are always tight and painful! I loved attending the Trigger Point Regen Class held in my home city of Melbourne in March and learned many valuable tips from Kristian on how best to release different body parts including some I did not even realize were that tight and sore!

You can check out their full range of products at www.tptherapy.com.au I am a big fan of the footballer, quadballer & the baller block for releasing any tight spots from the toes all the way up to the neck! The Grid Foam Roller is hands down the best foam roller on the market and an essential part of my home therapy kit. Kristian also has some great video clips explaining "how to" release different body parts which are well worth watching to get the most out of the products. 

Happy rolling...and grimacing! Just remember "no pain...no gain!" Your body will thank-you for it when you are out your next run :-)

From Karen

TERRA PLANA VIVO BAREFOOT…the perfect casual minimalist shoe.

What to wear on your feet when you are NOT RUNNING!

Yes. You read it right. NOT running!

The recent trend to hit the running world is minimalist or barefoot running.  Many people these days have read “Born to Run” by Christopher McDougall. If not, I highly recommend reading it. Barefoot running is natural, biomechanically efficient, and has the potential to reduce injury and improve performance when carefully incorporated into a person’s training program.

I am a huge fan of barefoot walking and believe it really helps keep my feet flexible and strong. I also train and race in lightweight running shoes.

It is fantastic to see so many people embrace the barefoot running concept. However it is disheartening to see many people who run barefoot continue to further stress their feet by wearing incorrect street shoes. Especially considering a normal running person will only spend up to 1-2 hours per day in running shoes and 8-10 hours in casual shoes. So what is the best way to strengthen your feet when you are not running?

Terra Plana make a range of minimalist shoes called Vivo Barefoot designed for barefoot walking and or running. For the past month I have been testing out the Terra Plana Vivo Barefoot Dylan. It is a super cute, eco-friendly summer casual canvas shoe which doubles as the perfect “barefoot” shoe. It has a very thin sole that is puncture-resistant and unlike most casual shoes it has a nice WIDE TOE-BOX which is essential for proper foot function. Terra Plana also make several other styles in their Vivo Barefoot range including the Aqua and Lucy which are extremely popular casual shoes in the USA. All styles come in men’s and women’s colours and sizes and can be used for walking. Their latest shoe is the Vivo Barefoot EVO which is a specific running shoe.

Running people really need to pay more attention to what they wear outside of their sport. This can be just as important for injury prevention and performance as the shoes you wear when you are running. Terra Plana Vivo Barefoot are an excellent adjunct to your running regime when worn as a casual shoe during work/walking/leisure activities. It can only benefit your feet (and body) and might just help mend or prevent you from further injury this year!

You can check out the Vivo Barefoot range at:

http://www.terraplana.com.au

Happy Bare Footing!

From Karen

Australia Day Fun Run 2011

First Win for the Year –Woo Hoo!

Well I would be lying if I said that I have had an easy start to the year. Whilst having a break from running is lovely. Trying to get fit again is just darn hard work. A few extra kilograms make for a nice healthy body but feel horrible when you try to go fast. The brain is willing. The body has a clear memory of how to run fast. But when you go to plant the foot down it just will NOT co-operate. It is easy to get frustrated and disheartened early on in the season when you are not running as well as you know you are capable of. However somewhere deep down inside you know that if you stay consistent and keep ticking off the training the form will be there when it counts later on in the season…or so you keep telling yourself!

Today was a great day to wake up super early on the Australia Day Holiday morning down the coffee and head back down the coast for the annual Australia Day Fun Run on the Mornington Peninsula from Safety Beach to Rosebud. I was very excited to be back in my hometown of Melbourne for the Australia Day Celebrations! A last minute shop after work at Coles and I had my new Australia Day Race Kit consisting of the “Land Down Under” running shorts (board shorts) and some boxing kangaroo and Australian flag tattoos!

There was a great turn out at the start line. The race is getting bigger and bigger every year. The gun went off and away we went racing down the coast on the sandy bush tracks alongside the beautiful bay. I ran out fairly hard from the start and tried to find a nice big guy to tuck in behind whilst we ran into the breeze. I had my eyes on several backs but they were too quick! Within 1km I was on my own and quickly settled into a comfortably hard rhythm with 2 other guys right on my tail. I always have a chuckle when big blokes use me as a wind break! We curved around the sandy bush tracks and made it to the second road section before ducking back into the caravan park trails. As we passed Dromana there was a great cheer from all the children –Go Girls!!! I did not dare look behind me but I thought bugger –the second girl must have caught onto the guys on my tail. I kept my head down and kept running hard. Just before we hit the boardwalk I put in a big surge and ran as fast as I could for the finish line.

Finally after 4 years of coming 2^nd or 3^rd in this event I finally finished 1^st place. It was the tiny little confidence booster and extra motivation I needed to continue with those hard sessions!

The finish line of the event at Rosebud is the best part of the race. There is a giant jumping castle and slide for the kids. There is a big beach market and your race bib gets you a free BBQ breakfast at the end (Damian’s favourite bit!). It was lovely to sit outside in the beautiful sunshine and listen to the young girls sing “I Still Call Australia Home”, the Australian Anthem and read Dorothea MacKellar’s “I Love a Sunburnt Country”. Thanks Australia for being such an awesome place to call home.