Port Macquarie Treble Breakwall Buster (Half Marathon/10k/5k) - Josh Griffiths
Race Date: March 12th Results: 2017
Lead Up
So after a 12 month break from any serious training and racing, 2017 is my year to get back into it. My goal this year is a Marathon PB at Gold Coast in July.
Perfectly timed at 16 weeks out from GC is the Port Macquarie Running Festival. I decide to kick off my training program with a hit out in the newly created Breakwall Buster Treble Event consisting of the Half, 10k and 5k - back to back.
The main thinking here is that it would be a nice weekend away with the family and good to get in a solid Sunday long run to gauge where I’m at leading into sixteen weeks of GC Marathon prep.
Being out of racing for over 12 months I was unsure how I would handle the event. I had not run more than a 25k Flyers long run for at least 18 months. So to step it up to 36k was going to be a challenge in itself.
It was exciting knowing that a large contingent of Flyers we making the trip up to compete including Dave Horder who was running the Buster event with me. Leading up to the event Dave and I talked strategy for the Buster and thought that an 80min half, 40 min 10k and 18min 5k would go close to winning the event, so I took this as my plan for the day.
The week preceding the event included a slight taper and carb loading was unstructured but focused around eating (and drinking) anything I could.
Perfectly timed at 16 weeks out from GC is the Port Macquarie Running Festival. I decide to kick off my training program with a hit out in the newly created Breakwall Buster Treble Event consisting of the Half, 10k and 5k - back to back.
The main thinking here is that it would be a nice weekend away with the family and good to get in a solid Sunday long run to gauge where I’m at leading into sixteen weeks of GC Marathon prep.
Being out of racing for over 12 months I was unsure how I would handle the event. I had not run more than a 25k Flyers long run for at least 18 months. So to step it up to 36k was going to be a challenge in itself.
It was exciting knowing that a large contingent of Flyers we making the trip up to compete including Dave Horder who was running the Buster event with me. Leading up to the event Dave and I talked strategy for the Buster and thought that an 80min half, 40 min 10k and 18min 5k would go close to winning the event, so I took this as my plan for the day.
The week preceding the event included a slight taper and carb loading was unstructured but focused around eating (and drinking) anything I could.
Day Before
We had decided to camp for the weekend (I have 3 young active boys) and booked into the camping ground right next to the start/finish line. The course ran right past where we were staying along the breakwall.
Our campsite takes about 2 hours to set up and I end up eating Maccas for lunch in lieu of having time to get to the shops for something more suitable… not a great pre race diet I thought but compensated with more fluids to counter the salt intake.
We head down to event registration to collect bibs and enter the kids in the 4k and 2k events. I have a quick chat to Andrew Smee who is there. I also meet Race Director Kev Chilvers who I had been corresponding with regarding the Flyers 10k Series and getting shirts and discounts set up. Kev makes mention of a local runner Josh Davidson who runs a sub 17 parkrun is also doing the Buster event. I know I’m not at sub 17 fitness and think that Josh is probably going to be the guy to beat.
Our campsite takes about 2 hours to set up and I end up eating Maccas for lunch in lieu of having time to get to the shops for something more suitable… not a great pre race diet I thought but compensated with more fluids to counter the salt intake.
We head down to event registration to collect bibs and enter the kids in the 4k and 2k events. I have a quick chat to Andrew Smee who is there. I also meet Race Director Kev Chilvers who I had been corresponding with regarding the Flyers 10k Series and getting shirts and discounts set up. Kev makes mention of a local runner Josh Davidson who runs a sub 17 parkrun is also doing the Buster event. I know I’m not at sub 17 fitness and think that Josh is probably going to be the guy to beat.
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Kev talks generally about the Flyers contingent making their way up to the event but specifically calls out Kyle Pinkerton as being ‘keen’ and that he arrived to race registration ‘like the terminator’. Kyle apparently had also been sussing out his competition by emailing Kev weekly to see who was running.
I have a bit of fun with this and drop a message on a group chat that Kyle is part of – he instantly takes the bait…. :-) |
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We head for dinner at one of the local pubs that has a kids playground. – perfect. The 530 runners had their team there and the place was packed. The only pasta option on the menu was creamy – tasty but not my preferred meal. I also end up having a few (3) beers – I am on holidays after all and if it works for Paul Murray then…
The town is packed and it’s easy to pick the runners. I see Robbo on the VIP table having dinner with the race organisers and the legendary Deek.
The town is packed and it’s easy to pick the runners. I see Robbo on the VIP table having dinner with the race organisers and the legendary Deek.
Race Day
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I actually get a decent sleep on the air mattress and in the tent. The alarm gets me up 90 mins before the half and I have a banana and hammer nutrition bar with some water. I head up to the start line and set my gear out for the day under the Flyers marquee. This turned out to be very handy having space to return to after each race. RP and Paul are there for pre-race encouragement and they decide at the last moment that I could wear my black Flyers singlet for the half. I do a little 2km warm up and head to the start line for the half.
Important: The next part of this report refers to my experience in each of the races and strategy during the buster event. The undisputed hero of the day was Celia Sullohern who dominated everyone on the day. All references from here refer to the ‘Male’ events.
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- 7am – Half Marathon
The plan was to run 80 minutes which, based on my limited training I still didn’t know if I could achieve. I settled quickly into 3:45min/k pace. The course at Port Macquarie in 3 loops of a flat 7 km course. This was great for the buster event as you could gauge your position against other competitors and also encourage good mate Dave Horder doing the same event.
At the first turn I see the overall lead was local Port runner Josh Davidson (also running the buster) who was flying already well over a minute ahead of me. Then was Celia (buster) and another runner (half only) were following. Indigenous Marathon Project runner Charlie Maher had gone out hard and was next around half a minute ahead of me. Charlie was also running the buster. Then there was myself along with fellow Newy runner Brendan Fisher and one other runner. We were holding 4th, 5th & 6th male position. We formed a little pack which I led for now sticking to 3:45min/ks.
At this point I realised there were at least 2 male buster runners quite a bit ahead of me, and that winning the buster may be out of grasp so I intended to stick to my plan to run a solid half for confidence leading into my mara prep.
We came back through the start line for the first time. The start/finish area became my focus throughout the buster to try and get a boost from other Flyers supporting us or tune into Robbo’s exceptional commentary. The Flyers always got a shout out from Robbo which was great. I saw RP and Paul taking a few photos and gave a nod to indicate I felt in control.
As we entered the 2nd of 3 loops our group of three became two, with Brendan hanging on with me still sticking to 3:45 pace. We had a quick chat about pace and Brendan seemed surprised and excited that we were sitting on 79 minutes. I dropped back to let Brendan set the pace for a while and sat in behind him. He was doing a great job of being consistent. We were both saying in the caravan park which we ran past twice on each lap, so it was great to look out for and wave to the families. I briefly notice that Josh Davidsion had dropped back to third overall and Celia and the other runner were now battling it out for the lead the half. Josh was still a long way ahead though not giving me any confidence in the buster.
Third male Charlie seemed to be struggling a bit, and halfway through the second loop Brendan and I pass him meaning we were now battling it out for 3rd male overall. I was feeling good, but wanted to hold the pace knowing I had a 10k and 5k to come.
Brendan and I enter the third and final lap sitting 3rd and 4th male still on track for the 80 min half. At the 16k mark we come to the second last turn. It’s at this point I’m surprised to see that Josh in 2nd place has blown up and is now less than a minute ahead of us. I tell Brendan that we’ve got him and 2nd and 3rd are ours for the taking. I drop the pace to 3:30s and within 2km I have caught Josh however Brendan drops of the back. I still feel comfortable at this stage and when passing Josh I notice he tries to hang on. I increase the tempo a bit further which does the job and I’m now settled into 2nd male in the half and am now leading the breaker event. This is a confidence booster as I know I’m feeling pretty good and Josh has obviously blown up and will struggle to back it up in the 10k and 5k.
At the first turn I see the overall lead was local Port runner Josh Davidson (also running the buster) who was flying already well over a minute ahead of me. Then was Celia (buster) and another runner (half only) were following. Indigenous Marathon Project runner Charlie Maher had gone out hard and was next around half a minute ahead of me. Charlie was also running the buster. Then there was myself along with fellow Newy runner Brendan Fisher and one other runner. We were holding 4th, 5th & 6th male position. We formed a little pack which I led for now sticking to 3:45min/ks.
At this point I realised there were at least 2 male buster runners quite a bit ahead of me, and that winning the buster may be out of grasp so I intended to stick to my plan to run a solid half for confidence leading into my mara prep.
We came back through the start line for the first time. The start/finish area became my focus throughout the buster to try and get a boost from other Flyers supporting us or tune into Robbo’s exceptional commentary. The Flyers always got a shout out from Robbo which was great. I saw RP and Paul taking a few photos and gave a nod to indicate I felt in control.
As we entered the 2nd of 3 loops our group of three became two, with Brendan hanging on with me still sticking to 3:45 pace. We had a quick chat about pace and Brendan seemed surprised and excited that we were sitting on 79 minutes. I dropped back to let Brendan set the pace for a while and sat in behind him. He was doing a great job of being consistent. We were both saying in the caravan park which we ran past twice on each lap, so it was great to look out for and wave to the families. I briefly notice that Josh Davidsion had dropped back to third overall and Celia and the other runner were now battling it out for the lead the half. Josh was still a long way ahead though not giving me any confidence in the buster.
Third male Charlie seemed to be struggling a bit, and halfway through the second loop Brendan and I pass him meaning we were now battling it out for 3rd male overall. I was feeling good, but wanted to hold the pace knowing I had a 10k and 5k to come.
Brendan and I enter the third and final lap sitting 3rd and 4th male still on track for the 80 min half. At the 16k mark we come to the second last turn. It’s at this point I’m surprised to see that Josh in 2nd place has blown up and is now less than a minute ahead of us. I tell Brendan that we’ve got him and 2nd and 3rd are ours for the taking. I drop the pace to 3:30s and within 2km I have caught Josh however Brendan drops of the back. I still feel comfortable at this stage and when passing Josh I notice he tries to hang on. I increase the tempo a bit further which does the job and I’m now settled into 2nd male in the half and am now leading the breaker event. This is a confidence booster as I know I’m feeling pretty good and Josh has obviously blown up and will struggle to back it up in the 10k and 5k.
Once I have a reasonable gap on Josh, I settle back into 3:45min/ks all the way to the finish line. As I cross the line (with a dab), Robbo graps me for a few words on the mic. I check my watch and realise I’ve just done a sneaky half PB by 10 seconds. I also take notice when Josh comes in and calculate that I have a 40 second lead in the buster. I bump into Brendan and he has snuck under 80 for his half… great run.
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Back to the marquee to put the skins on. I also have a banana, gel and some tailwind and debrief with other Flyers getting ready for the 10k.
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- 9am – 10k
I have 41 minutes between events. Just enough time to seize up so keeping moving was key.
There were heaps of Flyers around the marquee getting ready for the 10k which was great to check in with how everyone was feeling. I talk to RP and Paul about strategy for the 10k. With a 40 second lead, the plan was to keep Josh close by and see how it looks with a few k to go with the goal to hold onto the lead going into the 5k.
The start line for the 10km is loaded with Flyers, front and centre. Probably one of the best feelings I had all day was taking off with everyone.
After the first few hundred meters I notice Josh is at the front of the pack, but he doesn’t stay their long. I sit on his heels and settle into his pace which was a little quicker than expected at 3:45s. Sitting back watching the other Flyers racing was a highlight. Some had gone out hard and others were sitting just behind Josh and me.
After about 4k, Josh’s pace started to drop and a group of Flyers formed around 50 meters ahead. I was still feeling good and getting confident I could take out the Male buster event providing I finished in one piece. I decided to move off the back of Josh’s heels and catch up to run with the Flyers group up ahead.
Average pace through 5k was around 3:50, but this is where I started to fatigue. Probably onset by the knowledge I was in a comfortable position in the buster and didn’t need to push too hard I dropped the pace back all the way to the finish comfortably crossing the line right behind the 40 min pacer in 40.09.
Watching back for Josh, he comes in almost 3 mins later. Just need to finish the 5km to take out the buster, however was feeling super fatigued and heavy now.
20 mins until the 5km, though it feels more like I only had2 mins. More tailwind and a gel (avoiding solids at this point) a bib change and a very brief warm up to the start line.
There were heaps of Flyers around the marquee getting ready for the 10k which was great to check in with how everyone was feeling. I talk to RP and Paul about strategy for the 10k. With a 40 second lead, the plan was to keep Josh close by and see how it looks with a few k to go with the goal to hold onto the lead going into the 5k.
The start line for the 10km is loaded with Flyers, front and centre. Probably one of the best feelings I had all day was taking off with everyone.
After the first few hundred meters I notice Josh is at the front of the pack, but he doesn’t stay their long. I sit on his heels and settle into his pace which was a little quicker than expected at 3:45s. Sitting back watching the other Flyers racing was a highlight. Some had gone out hard and others were sitting just behind Josh and me.
After about 4k, Josh’s pace started to drop and a group of Flyers formed around 50 meters ahead. I was still feeling good and getting confident I could take out the Male buster event providing I finished in one piece. I decided to move off the back of Josh’s heels and catch up to run with the Flyers group up ahead.
Average pace through 5k was around 3:50, but this is where I started to fatigue. Probably onset by the knowledge I was in a comfortable position in the buster and didn’t need to push too hard I dropped the pace back all the way to the finish comfortably crossing the line right behind the 40 min pacer in 40.09.
Watching back for Josh, he comes in almost 3 mins later. Just need to finish the 5km to take out the buster, however was feeling super fatigued and heavy now.
20 mins until the 5km, though it feels more like I only had2 mins. More tailwind and a gel (avoiding solids at this point) a bib change and a very brief warm up to the start line.
- 10am – 5k
Just a parkrun to go. I‘m thinking at this point that these buster events should see the last 5km like the last leg of the tour de France - champagne and relaxed running with no overtaking… I’m still wondering if anyone in the Buster has saved themselves for the 5km. However as we take off I know everyone (except Celia!) is hurting like I am. We run past all the Flyers doing their cool down around the 1km mark who provide a good boost.
The legs are wrecked at this point and I’m beginning to cramp high on my quads. Slightly concerning if they grab too hard and I can’t finish, but I adjust my stride to get the muscles stretched out a bit and the cramps dissipate.
Just finishing is the goal now and with 1km to go I’m buoyed by the appearance of Dave Horder on my hip. Dave ran a super consistent race and there was no better fitting way to finish the buster side by side. Dave drags me to the finish line and we cross together… 36.1km done!
The 5km was 21 mins, not the 18mins I had planned, but the extra effort in the half earlier in the day probably ended that.
The legs are wrecked at this point and I’m beginning to cramp high on my quads. Slightly concerning if they grab too hard and I can’t finish, but I adjust my stride to get the muscles stretched out a bit and the cramps dissipate.
Just finishing is the goal now and with 1km to go I’m buoyed by the appearance of Dave Horder on my hip. Dave ran a super consistent race and there was no better fitting way to finish the buster side by side. Dave drags me to the finish line and we cross together… 36.1km done!
The 5km was 21 mins, not the 18mins I had planned, but the extra effort in the half earlier in the day probably ended that.
Post Race
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From here I find my family. Monica and my eldest Luke are off to run the 4k kids run. I take our other 2 boys to the Flyers marquee and take the opportunity to sit down for the first time and chat to some of the 10k guys. I hear an announcement for the 2k kids to move to the start line… our 5yo Tom who is with me is entered in this race and planned to run with Monica, but her and Luke aren’t back from the 4k yet… so the 2yo goes on the shoulders and I run with Tom in his 2k race. Fortunately (for me) Tom took it way too hard early and got a stich which required bouts of walking. I was quite happy to encourage him to walk for as long as he needed. It was a very difficult 2k!
At the end of the day with warm ups and races I’ve covered 42km… surely there was another 200 meters in there to cover a marathon.
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Port Mac sure know how to put on a great event. During presentation there are trophies/prizes right down to age group placings and everyone got to receive their awards from the legendary Deek. Amazing for a regional event – the trophies are great and I immediately invest some of my cash winnings into a tasty corona during the presos.
I get awarded the Male overall Buster win which includes $500 worth of Compressport gear. Perfect for UTA in May. I also get a chance to say a few words and really thank the organisers for a great event.
I got asked a few times after the event “Would you do anything differently?” It was hard to know going in how to handle the event, however I think if the plan is to win the event then strategy is key and you really need to be flexible in your approach. I would have liked to have more left in the tank for the 5km, but I had already done enough to hold my place. Especially taking the half at a comfortable pace was key to survival. There were probably better runners in the event that went too hard in the half and couldn’t recover.
Last stop was to redeem the free beer (for buster competitors) and celebrate the day with Mon and the kids. While having our drink Race Director Kev is walking past and we have a quick chat about the day. He mentions it was good to have the Flyers in town and again mentions how ‘keen’ Kyle was for the event. He even shows me the email from the night before where Kyle asked him if Marty Dent was running the 10k :-) Sorry Kyle!
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