Fitness Archives - Myofascial & Sports Therapy

TWO BAYS TRAIL RUN

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Two Bays is an iconic ultra trail running event, with a long history. You have to qualify to even be allowed to run the event. I have completed this event twice but don’t run that far anymore so I have a lot of respect for everyone who toes the start line.

The 28km starts with 6km of uphill from Dromana to the top of Arthur’s Seat and the 56km runners start at Cape Schanck and get to run up this hill halfway through the run. This year provided hot conditions especially for the long distance. Athletes not only have to dedicate hours to training and preparation but also need to plan for what might be, what food will I need, how much hydration will I need?

I asked runners that I worked with to answer some questions before and after the event. I have done this to celebrate the amazing athletes that I am fortunate to work with. It seems to be that everyone loves the organisation and the volunteers. The views are breathtaking and you cannot spend too much time looking otherwise while on single track because you will most likely tumble down the hill!!

The post-event questions were meant to be thought-provoking and meant these runners had to look within, with many of them saying they were “hard questions to answer”. Too often we put ourselves down and say things like “I’m not fast enough”, “I’m not good enough”, “I could never do that”, “I ran badly”, etc. I am incredibly proud of what these and every other runner on the day achieved and wanted to show case that.

Pre-Event

Q1. Number of times run this event?

Nigel Hanscamp
I’m running the 56km. I’ve done the 28km twice and vollied once.

John Signorni
This is my 5th but first time doing 56k

Kirrilly Mason
Never done this race before, the timing never really suits, however this year it has helped keep me on track with my training over Christmas.

Mak Sawa
Twice, 56km in 2016 & 2017

Q2. How long have you been running?

Nigel Hanscamp
I’ve been running since Sept 2011

John Signorni
I have been running about 25years

Kirrilly Mason
Around 20 years

Mak Sawa
8 years

Q3. Type of training you have been doing? Long, hills, off-road, on course?

Nigel Hanscamp
Training for this event has consisted of Saturday or Sunday long run (24-50km), Monday recovery, Tuesday midweek long run after work (11-19km), Thursday Track – alternating speed and tempo . Long runs have focussed on hills around Silvan Dam and The Dandenongs, with two training runs on course.

John Signorni
Intervals, tempo and long hilly runs up to 35k.

Kirrilly Mason
All of the above, we stayed down at Safety beach before Christmas so had a few small runs over the first part of the course – Arthurs seat.

Mak Sawa
Trails and hills in Mt Dandenong and Silvan, not long (10-18km runs). Definitely not enough distance in preparation for this race, but had to ensure I gave my body a rest during December after a big year of racing in 2018.

Q4. Why did you choose to run this event?

Nigel Hanscamp
The event chose me in 2014 – I drifted into it with friends.

John Signorni
Love the challenge, the organisers and it’s a great atmosphere.

Kirrilly Mason
Training for Oxfam in March, whilst it wasn’t ideal timing for the 56km and a little earlier than I would’ve normally planned to do this far, it was a good eye opener to see where we were at.

Mak Sawa
Love the views, trails and atmosphere. Also good for putting on the calendar in January to keep me motivated through the crazy Christmas/New Year period.

Q5. If you had to give one piece of advice to a new runner what would it be?

Nigel Hanscamp
1. Plan your recovery 2. Be consistent. 3. Train with others / find a club or group for at least your long runs.

John Signorni
Join a running club that will help you achieve your personal running goals.

Kirrilly Mason
Don’t follow a generic plan, each person has a different story with their bodies and what they need to do in training, not everyone can run everyday, not everyone is able to train the one way. Don’t compare to others and be consistent with everything – recovery and nutrition especially.

Mak Sawa
Don’t worry about what everyone else is doing, you don’t know how long they have been running for and what their goals are. Start your own running journey and enjoy the process.

POST EVENT

Q1. What was the best thing about the event?

Nigel Hanscamp
The best part of the event itself is the atmosphere – vollies, runners, organisers (and the icey sponges at the Boneo Road aid station). Best view is the sea and beach views of Bushrangers Bay, and the best bit to run is Greens bush after Hyslops road, heading towards Cape Schanck.

John Signorni
I loved the atmosphere, the comradeship amongst the runners and sharing the experience with many of my running friends who also competed and volunteered.

Kirrilly Mason
Seeing people I trained get through it so well and remain so strong over the whole day. The race is so well run, everything runs so well, the volunteers were amazing as well as the support throughout from people on and off the course, for such a tough event, it was made that little bit easier/nicer knowing you had such amazing support out there from everyone.

Mak Sawa
The best thing was the support and encouragement out on the course – runners encouraging each other, crew & vollies supporting and encouraging everyone! This race has such a great vibe!

Q2. What are you most proud of?

Nigel Hanscamp
Pushing through the difficult times over and over, especially in the last 10km. I’m also proud of the training that I was able to put in, having had to work through an injury that kept me from running more than 10km (and deeply grateful to Jaclyn (exercise physiologist) and Kelly (Myotherapist) for their skill and encouragement).

John Signorni
Completing my first Ultra.

Kirrilly Mason
Everyone that I run with finishing so well and fighting off the mental demons that a race like this can bring up. And personally getting through it, when all I wanted to do at times was stop and take the easy road out of it.

Mak Sawa
I’m mostly proud of the way I pushed through to the end, having to deal with cramps in the second half of the race, and leaving it all out there in the last 2km to sneak in under 6 hours! I’m also especially proud of keeping a smile on my face, even when times were tough!

Q3. What did you learn about yourself during the event?

Nigel Hanscamp
I wasn’t sure how I would handle the fatigue and pain. I learned that I have good strategies, but also that I have a lot to learn. I was fascinated to see how much easier it was to deal with fatigue when running with someone else who shared the same goal – and the same level of fatigue.

John Signorni
Even at my age you can achieve things that I never thought I could do!

Kirrilly Mason
That I wasn’t mentally prepared for it, I normally go into a race feeling nervous but positive and normally spend more time in my lead up, visualising the race and all aspects of it. I went in not believing in myself and at the end of the day when it came down to the mental part of the race, I really struggled and let a lot of negatives in and they took over at parts of the race. It was a mental battle and if you think you can’t, you can’t.

Mak Sawa
I learned that the power of the mind is an amazing thing! It amazes me every time, but my mind always finds a way to keep the body moving, even when you think you can’t go another step! When you want something really bad, your mind finds a way to achieve it!

(28kms) Pre-EVENT

Q1. Number of times run this event?

John Galletti
This is my first Two Bays run.

Kylie Dealy
This is my second time doing Two Bays 28km.

Q2. How long have you been running?

John Galletti
Probably 6 – first 5 years were a bit on and off but the last year has been pretty consistent. I’ve got a coach now and follow a training plan and it’s made a huge difference to my attitude, performance and accountability!

Kylie Dealy
I started doing some events about 6years ago, but would say that I have been a runner for 3.5years

Q3. Type of training you have been doing? Long, hills, off-road, on course?

John Galletti
A bit of everything. I am a fan of hills – I think they make a stronger runner, plus I love the challenge of them. I follow my program pretty well, it’s a mix of everything plus I do yoga a couple of times a week for core strength.

Kylie Dealy
I have been doing hills/trail training in preparation (but I wish I had done some distance training too).

(28kms) Post-EVENT

Q1. What was the best thing about the event?

John Galletti
It was a good course and very well organised event.

Kylie Dealy
There were so many good things about this event. The organization, the volleys, the people are all amazing. But the best bit is the trail. It’s all different terrain, a little bit if everything and you are rewarded with amazing views. It’s easy for the kms to tick over when you’re running on such a beautiful course.

Q2. What are you most proud of?

John Galletti
Finishing the event with the body feeling good afterwards.

Kylie Dealy
I’m most proud that when I thought I was spent I was able to dig deep and push to finish with a sub 3hr time which was an improvement on last year.

Q3. What did you learn about yourself during the event?

John Galletti
I learnt that every race is different, even if it’s the same race but on a different day. You need to fuel your body accordingly and also to trust your body, with the right training you will make it.

Kylie Dealy
I learnt that my mind is still my worst enemy when running at the moment, but I can choose to block out the negative thoughts instead of getting caught up in them.

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Two Bays Trail Run