Central Park

Central Park, New York

I was joking with the members of the Terrigal Trotters track group this morning about how the session, which involved striding the straights and jogging the bends of the grass track, was the antidote to the "garbage" runs we do most of the time - the runs we generally do from home, around a regular course and at no specific place, just to maintain fitness.  My own run, following the track session, was truly garbage.  I started slow and finished no faster, coughing and hawking the whole way, and never feeling like a runner.  It's hard to believe, that four months ago, I was hopeful of being in sub-3 hour marathon shape about now.  I seem to be regressing rather than progressing.

Training in Central Park, New York
(courtesy, Robert Caplin for the New York Times)

Turning my mind to happier running times and more inspiring garbage runs, perhaps the best known garbage run in the world is around New York City's Central Park, a run I came to know and love over 16 years of business trips to New York, sometimes for extended periods.  There are other places to run in New York, principally along the Hudson and East River waterfronts, but none comes close to Central Park for interest and challenge.  I soon learned to book myself into hotels and apartments convenient to the Park if at all possible on trips to the Big Apple.  In the late 80s, the seedy Days Inn on W57th Street, a couple of blocks from the Park, was a frequent stopover.  It certainly established my budget-conscious credentials with my colleagues, and the rooms all reeked of cigarette smoke, but the clientele was often exotic and it was common to find the lobby full of ballet dancers from the collapsing Soviet Union (it was also close to the Lincoln Center) or nefarious-looking tanned and bejewelled foreign businessmen.  I also spent a lot of time at the mid-town Club Quarters, a business hotel ten blocks south of the park, and for a three-month period, had an apartment close to Times Square and the theatre district.  Of course, I didn't go and see a single show during that period.

Sharon running in Central Park, New York,
during our Christmas 2009 visit

Even the runs to and from Central Park in the early mornings along the broad and quiet 5th, 6th or 7th Avenues, dodging the hose spray from janitors cleaning the sidewalks beneath the towering skyscrapers, were a time to stretch out and appreciate life's blessings.  Once at Central Park, you would become one of an ever-increasing throng of runners joining the merry-go-round from surrounding streets and apartment blocks.  Most runners travelled anti-clockwise on the largely traffic-free loop road, but not all ran the big loop which took you right up to the edge of Harlem.  Some preferred flat laps of the reservoir which provided great views of the city skyline, while others had their own shorter loops utilising some of the cross-roads and paths.  I liked the full 10km lap around the outer road.  It incorporated some good hills, long straight stretches and plenty of greenery.  You could hear and occasionally glimpse the busy city traffic on the roads adjacent to the Park, but it was relatively peaceful inside the Park unless you strayed a little wide from the pedestrian lane and got shouted at by one of the cyclists who looped the Park at speed.  There were literally hundreds of runners circling the Park in the peak morning hours, and if you were feeling good, you always had somebody up ahead to catch and pass at impressive speed.

The runners exemplified New Yorkers and included some strange sights.  I remember one guy who always ran in shorts and bare-chested, even when the temperature was well below freezing (his chest was very red on those days), as well as a variety of incredibly well-muscled Atlases and Amazons.  Others always looked immaculate in the latest gear whilst a few looked like they had been sleeping in the Park before their run.

I never had a bad experience running in Central Park, though I do vividly remember one morning when I ran there at 4:00am because of an early flight out, and found myself the only runner there.  I could see shadowy figures in places by the side of the road in several places and ended up running down the very middle of the road, adrenalin pumping, ready to make a speedy escape in any direction if necessary.  Nothing happened.  I would love to still be able to run some laps of Central Park on a regular basis, but opportunities are few and far between these days.

Strategising

Crossing Austria as part of my 2012 Via Alpina hike

I did manage to run 5km this morning, but I felt slow and heavy-legged.  I took care to minimise the strain on my injured right knee and it survived the distance without getting worse, but my right Achilles tendon was sore and I didn't feel like I was moving well.  With an Achilles tendon injury, my body subconsciously responds to the pain signals by shortening my stride length and avoiding pushing off too hard from that leg.  The consequence is an inefficient gait, more effort to run at the same speed, and premature fatigue.

Crossing a river on the Old Telegraph Track in Far North
Queensland during my ride between the southernmost and
northernmost tips of the Australian mainland in 2006

Even accounting for the Achilles and knee problems, running has been a chore of late.  Apart from a very modest performance at the Woodford to Glenbrook 25km a few weeks ago, satisfying runs have been scarce for three months.  It's enough to make me wonder whether I need some kind of circuit breaker, a period where my body can get back on an even keel.  In the last ten years, such a circuit breaker has been provided by the annual hiking or biking adventures I have been lucky enough to enjoy in retirement.  In almost every case, I have finished the adventure feeling fit, strong, refreshed and ready to resume my running career.  Maybe it's been one of the reasons my running career has lasted through these last ten years.

My intention had been to dedicate myself to running the best marathon I possibly could in the period up until mid-2014, but I'm worried that my right Achilles tendon injury might be a show-stopper.  My favourite medico, Dr Jon, is away for a few weeks, but when he gets back, I intend to find out whether surgery is needed.  My expectation is that I have a calcification on the heel which is inflaming the tendon and will need to be removed.  An MRI will tell the tale.  If surgery is required, then it will almost certainly involve a lengthy rehabilitation period and the shelving of any short-to-medium term running ambitions.  It may be the right time to embark on another hiking expedition, once ankle function has been regained, and I'll be looking at the Pacific Crest Trail in the United States and the Te Araroa Trail in New Zealand (see Downtime post) as primary candidates.

For the time being, however, I'll soldier on as best I can, hoping that something turns up, and continue the blog.

Outclassed

Peter Norman finishing second in the 200m Final
in the 1968 Mexico Olympics

Amongst the early highlights of my running career were the occasional encounters with world class athletes.  In a previous post, Brushes with fame, I wrote about crossing paths with New Zealand greats, John Walker and Rod Dixon.  Much earlier, in April 1970, at the age of 19, I had the thrill of racing against an Olympic Silver Medallist.

It came about at one of the country athletics meetings to which my club-mates and I used to travel in my early running career.  Most of us were still living at home and these meetings, in Victorian country towns such as Horsham, Stawell, Halls Gap, Strathmerton, Myrtleford and Omeo, provided a great reason for us to get away for a weekend.  The usual routine involved driving up late on the Friday night, often after a volleyball game, camping at or near the track, racing on the Saturday afternoon, adjourning to the local pub on Saturday night in the hope of meeting some girls (rarely successful), and a longish run on the Sunday morning before driving home.  Apart from the attraction of a weekend away with our mates, the track meetings were an opportunity to be big fish in a little pond.

A track meeting at Stawell, Victoria, in the early 1970s

They were usually part of an annual town festival, with the track marked out on the local football ground and other events, such as highland dancing competitions and wood-chopping, going on around the perimeter.  We always fancied our chances of coming away with some trophies, but there always seemed to be a local dark horse who showed us our place.  I can't remember why, maybe because of some family connection to the area, but the big attraction for this particular weekend at the Wimmera Athletic Club meeting in Horsham (300km north-west of Melbourne) was to be Peter Norman, who had finished second in the 200m final at the Mexico Olympics just two years earlier.

A track meeting at Myrtleford, Victoria, in the early 1970s

Early in the afternoon, I had competed in my primary event, the 880 yards, without distinction, finishing unplaced in 2:06.  After the 880, I discovered that there were still some places available in the 220 yards, an hour or two later.  I suspect that was because only a limited number of local sprinters were willing to be embarrassed by Peter Norman, but this didn't bother me as a brash 19 year old with no sprinting ability.  I booked my place in the race and don't recall where I finished (almost certainly last), but my time of 25.7 would have put me about half-way down the straight when Norman crossed the line.  The only thing I really do remember about the race was that Peter Norman was a chatty down-to-earth guy without a hint of arrogance or pretentiousness.  His speed was awesome.

I walked for about 5km this morning, and found that so long as I concentrated on keeping my right foot aligned with the direction of travel, i.e., not splayed to the side, as is my habit, the pain in my injured right knee was not so bad.  I sense that I may be able to resume limited running tomorrow as long as I keep that right foot pointing forward.  Time will tell.

Isle of Dogs

The Greenwich Foot Tunnel

For a couple of years in the late 1980s, I had begun working for a new employer in London while still living at Chappel in Essex, a little over an hour's drive north east of London.  My new employer had two offices in London where I needed to spend time, one at Watford in north London, and the other in Docklands, a new development on the Isle of Dogs.  The giant Canary Wharf project in Docklands was in financial trouble and the whole development had pretty much stalled at the time.  My memory of the place at the time was of bleak isolated business parks, wintry rain squalls, the wide brown Thames River, empty blocks and vast wastelands.

The old Royal Naval College at Greenwich with Greenwich
Park including the Royal Observatory in the background

Because it was a long commute and prone to traffic chaos in peak hour, I developed the habit of leaving home soon after 5:00am and driving to the office in Docklands from where I would go for my morning run.  Although it was an apparently forbidding place for a run, my regular 10.5km run was full of interest and contrasts that remain clear in my memory.

The early kilometres were across the Isle of Dogs through narrow streets that were a mixture of poorer residential and businesses until I reached a large wasteland that has since been developed into Mudchute Park.  Here I ran along dirt and grass trails across the vast wasteland to reach the new Islands Garden railway station and the Greenwich Foot Tunnel and joined the foot commuters crossing under the Thames.  The Tunnel was a highlight of the run, with a spiral staircase at either end of about 100 steps and the tunnel itself nearly 400 metres long.  I can remember striding out along the tunnel, dodging round pedestrians, and then running up the staircase at the end, taking the steps two at a time and trying to maintain my momentum.

The modern day Isle of Dogs

At the Greenwich end of the Tunnel it was like entering a new world, or maybe old world, characterised by the stately buildings of the old Royal Naval College and Museums, wide pedestrian walkways and the famous Cutty Sark tea clipper dating from 1869.  My route passed by these scenic highlights and entered the famous Greenwich Park, home of the historic Greenwich Observatory.  I ran a lap along the paths inside of the park, which included a significant hill from which there were views north across the Thames, and then returned to the Tunnel and retraced my steps to the office.  There I would quickly have a shower, some toast for breakfast and start my day's work.  Unfortunately, in those days there was only one road route into out of the Isle of Dogs, so to avoid traffic jams I often stayed late at the office, occasionally wondering whether I should just sleep in there overnight to save the commute.

I visited the Isle of Dogs in 2012 while attending the London Olympics, and the place has been completely transformed into a vibrant business centre.

My right knee is still proving difficult to flex quickly and awkward to walk on, so I decided to have another day off training.  I will try walking a few kilometres tomorrow to gauge how much it has improved.

Reptilian encounters

Eastern Tiger snake

The warmer weather in the last month has encouraged the emergence of reptiles in the Australian bush, and there have been a number of sightings by runners along the local trails.  I have never heard of a runner being bitten by a snake, but no doubt the risk exists.

In the 1980s, my then wife and I owned a weekend shack at a place called Labertouche in the foothills of the mountains about an hour's drive east of Melbourne.  The shack could sleep a dozen people or more, in somewhat rustic conditions, and proved to be a great place for serious running training along the nearby fire-trails for us and our friends.  For some reason, in the earlier years of our ownership, there seemed to be a boom in the local snake population and almost every run of an hour or more involved at least one snake encounter, with the most common type being the Tiger snake, known for its aggressive nature.  The snake-spotting instincts I developed have stayed with me and I still analyse all sticks on the trail in front of me for the tell-tale signature of a snake in repose.  For those snake-abundant years, even at the height of summer when I would usually run topless, I always wore very thick long socks to just below my knees to reduce the chances of a successful envenomation, and carried a compressive "snake" bandage in case the worst happened.

Australian goanna

Despite encountering many snakes while running over the years, I have only once been close to a bite and that was when a small group of us, distracted by conversation, ran over a Tiger snake sunning itself on a fire-trail.  The first couple of runners frightened the snake which then reared up and lashed out in different directions as it sought to protect itself and find an escape route.  There were panicked runners leaping and yelling in all directions until the snake made good it's escape into the nearby undergrowth.

Another reptile frequently encountered in the Australian bush which can be scary, but not particularly dangerous, is the goanna.  It can grow up to two metres in length, possesses a nasty looking mouth and claws, and has the unnerving habit of crashing through the undergrowth and rapidly ascending trees when alarmed.  On one occasion, also when running from Labertouche, the fright we received when a startled large goanna raced up a tree was compounded when it lost its grip and crashed the ground just in front of us.  More leaping and yelling runners.

No training for me today; not even a walk.  My knee was quite sore all night and still painful this morning, though not as bad as yesterday.  The tell-tale test for recovery will be the ability to kneel down and then sit back on my haunches.  With this injury, the pain behind the right knee makes sitting back impossible at present.  If I'm lucky, the pain will abate sufficiently in the next few days to allow me to resume jogging.  Unfortunately, I may have to remove the heel raises protecting the sore right Achilles to give the knee more stability.  Everything's connected to everything else.

Best laid plans

I had hoped to be running this trail in the
Australian Alps early next week (photo taken
 on my hike through the Alps in 2011)

Injured again!  Yesterday I was starting to believe that I had resolved my right Achilles problem with the new heel raises, and that I was getting over my bronchial problems.  I was looking forward to a few days down at Thredbo in the Australian Alps early next week, where I planned to run some favourite alpine trails while Sharon and Jack did some skiing on the last of the season's snow.  With just a month to go until the Melbourne Marathon, and less to the shorter Australian Masters Games events prior to the marathon, there seemed to be some chance I could perform respectably, at least.

Some more of my planned running scenery for next week

Now I don't think it will happen.  I started Terrigal Trotters 10.5km North Avoca Lake Run quite conservatively this morning, having warmed up for a few kilometres.  Although I found the whole run hard, particularly the hills, I gradually worked my way through the field.  I never caught the front-runners, and still lack freshness and zest, but at least I ran a lot better than last week.

I wasn't conscious of any particular problems during the run, though my chronic right knee and Achilles injuries were about as worrisome as usual.  The new problem became evident after the run, when a dull pain emerged behind my right knee and proceeded to get worse and worse during the day.  If I sit down for any length of time, the pain is significant as soon as I try straighten the knee and begin walking again.  I have a feeling that it is related to the Baker's Cyst, a fluid sac behind the knee, that can become swollen if the knee is unstable.  It's an injury I have had in the past and the swelling can take a long time to subside (friends have had the fluid in the sac removed via a syringe, but often the problem quickly recurs if the knee is still unstable).



Diagram of the knee showing the location of the
Baker's Cyst, which I believe to be my latest injury

Anyway, given that I am not in peak form nor believe I'm destined to run well in Melbourne, it's easier to be smart and see if the knee settles down rather than plough on with the planned training for this week.  Today was the first time I have run faster in the new heel raises, and my guess is that this slight change in the angles of the lower leg and foot biomechanics has increased the pressure on the knee and affected its stability.  I've only been wearing the heel raises for four days, and my muscles and ligaments have probably not had sufficient time to adapt to the change in the biomechanics, especially if I'm running faster and putting more pressure on all joints.  There's an outside chance that the pain will subside overnight, and I'll be able to run tomorrow, but already in my head I've written off the next month, including the planned races.

Exotic podiums

Finishing the Quebec City 10km Fun Run (5th, 33:50)
while touring Canada in 1985

It was actually drizzling with rain when I jogged a slow 5km round Copa this morning.  It seemed exotic after our long warm dry spell, and may herald a return to more seasonal spring weather, though it stopped shortly after my run.  Although only over a short distance, I was moving more freely this morning, and my right Achilles and arch weren't too painful.  My time was a minute or two slower than I expect to jog round this course when I'm in good shape, so I'm not getting my hopes up.  Tomorrow morning's run with Terrigal Trotters will be more useful in gauging my fitness.

A steady run through the field yielded
a win in the 40+ age group, and 2nd
overall in a trail Half Marathon
while working in Germany

A runner I know has just left for the UK on vacation, and another I know will be visiting there at Christmas.  I was pleased to hear that both are looking to find some races to run while they are away because I know they will savour the experience.  Running some local races adds an extra dimension to any trip.

If you have hopes of a podium finish - open or age-group - there is a frisson of excitement in being the unknown quantity or dark horse in the field, especially in small local races where everybody knows the fast runners.  I have been in races where the fast early starters drop rapidly away and you find yourself in front, others where the pace seems slow and you can't believe how easy it is to get away, and others which became duels to the finish.  I have also been left in the dust by clearly superior athletes.

With the winner of the 60+ age group (I was 2nd) in the
2012 Orange County 10km Santa Run in the US

Depending on the location, the scenery, terrain, smells and culture can feel exotic and stimulating while sometimes the weather can be an experience in itself.  Races draw you to locations and communities that you might not otherwise visit.  Your horizons are broadened, you meet new people and you see different ways of doing things.

I have always sought out races in places I have visited while touring or working over the years and often tweak my schedule to fit them in.  Almost all have been cherished and remembered experiences.  Even now, when I travel on vacation (unless it is a hiking or biking trip) I scan the web calendars and try to work as many runs into the itinerary as possible, always with an eye on those age group podiums.  It doesn't always happen, but when it does you can score nice little trophies to accompany those eye-catching race T-shirts.

September 11th

Pear Tree Point Road, Darien

My legs were very heavy, as I expected they would be, when I set out for this morning's 11.5km run after supervising the Terrigal Trotters track session at The Haven.  I plodded slowly up the early steep hills, with my legs still feeling every metre of yesterday's 30km trail run.  When the course flattened out, I felt a little better, but as soon as I hit the hills again, the fatigue returned.  I was still coughing a lot, but was happy to find that my right Achilles tendon wasn't too bad after yesterday's exertions.  Perhaps a glimmer of light at the end of that particular injury tunnel?

Looking down Long Island Sound from Pear Tree Point
Beach, Darien

As I often do on these tedious runs, I listened to the morning news programs on my radio, and heard a report on yesterday's commemorations in the US of the 12th anniversary of the September 11th terrorist attacks.  I was working in the New York area on that day, on the top floor of an office tower 30 miles north of the Twin Towers, and the events are etched in my memory.  On a very clear sunny day, we could see the smoke rising from the downtown skyline while we followed events on television, and soon sent our anxious staff home.  My company, which was a major supplier of financial information and systems to Wall Street, had a number of offices near the Twin Towers, and I was a frequent visitor to our offices and clients, including in the doomed Towers.  Sadly, six of our staff died, along with many clients.  I knew a number of people directly affected, including some later honoured for their efforts that day.  Our lives had a shadow hanging over them for many months.  Parents at my children's schools had been lost and forlorn cars in the station car parks along our line gathering dust over the ensuing months.  They were the cars of commuters who never came home.

The New York City skyline was incomplete
after September 11, 2001.

There was a pervasive sense of loss in the community, and it affected us all in many ways, large and small.  One of my favourite runs from my home in Darien, Connecticut, went along the pretty Pear Tree Point Road past Pear Tree Point Beach.  Although they were 35 miles away across Long Island Sound, on a clear day it had been possible to get a glimpse of the Twin Towers from a couple of points along the road, something we enjoyed showing our visitors.  It's trivial in the scheme of things, but for our remaining time in Darien I rarely ran past those points without looking in the direction of Manhattan and experiencing a visceral feeling that something was missing.

Dubbo Gully

The start of the descent to the Mangrove
Creek Valley.  Gymea lilies on the right.

I wanted to do a long run today, but couldn't face the idea of running on the roads near home.  I was still a bit tired from the race last Sunday, and my abortive run Round the Bay last Monday (see Post)was still fresh in my mind.  I needed to go somewhere more interesting, so drove 45 minutes  to Mangrove Mountain to run the Dubbo Gully loop through Yengo National Park, a favourite of runners and mountain bikers.

One of the great benefits of retirement is that I can go to such places mid-week and have them to myself.  There are two main Dubbo Gully options, a 25km and a 30km, with the 25km most commonly run or biked.  I really wanted to do the 30km, despite knowing it would be hard work and having struggled on it on previous occasions.  I chose to run the loop anti-clockwise, meaning the turn-off for the longer course came after 10km rather than 14km, making it less likely I would squib it and take the shorter course.  It also meant that the only water available on the course came later in the run.

Early settlers' graves in the Mangrove Creek valley

My right Achilles was sore from the moment I got up, but I was hopeful that adding the new heel raises that arrived yesterday to my trail shoes would alleviate some of the pressure.  I set out around 8:30am on a mild morning for the long 3km downhill stretch into the Mangrove Creek valley, not feeling particularly spritely, but pleased that my Achilles pain was minimal.  It's hard not to run this downhill section without wondering how well you will manage the return journey.  It is a long hill.

Looking across Yengo National Park

I was already quite warm by the time I reached the bridge across the Mangrove Creek, so removed my T-shirt and hid it for retrieval on the return journey.  I was starting to think that I should have hidden a Gatorade there as well.  My pace was slow and I enjoyed the quiet valley, which had once been the home to settlers but now formed part of the National Park.  There were open pastures by the Creek, and I passed a small settlers' graveyard by the side of the road.  There was little breeze and just the sounds of birds to disturb the stillness.  This really is one of my favourite places to run or ride.  I left the valley for the long climb through the forest on Donny's Track, scaring the occasional lyrebird which ran screeching off into the bush, and hearing rustles in the leaf matter by the trail every so often, probably a lizard, but maybe a snake.  Although I was running very slowly, the climb went better than expected and soon I was at the turn-off for the 30km course.

Mangrove Creek valley

The next 5km is gnarly fire-trail, with many short steep and rocky climbs and descents, and it always wears me down, despite the inspiring wilderness views and amazing alien-like Gymea lilies beside the track.  After the long gradual downhill following this section, I passed up the opportunity to get a drink of tank water from the rustic Ten Mile Hollow camping area, thinking I could make it through the remaining 13km back to the car.  By the time I reached the Mangrove Creek valley floor again, I was feeling very tired and from there it just became a slog back to the bridge and up the last 3km to the car.  At times, up the hill, I seemed to be barely moving, but with the exception of a short 20 metre section, I kept running.  My time was abysmally slow, 3:23, and I thought nostalgically back to times when I have run this course at a good speed and finished full of running.  On the plus side, my right Achilles tendon wasn't too painful so the heel raises had been a success.  My new asthma medication did seem to help me fill my lungs, but I was still coughing badly the whole way, perhaps the result of spring allergies.  Hopefully, this run will be "money in the bank" and I'll be stronger as a result.  That's the way it has worked in the past.

(More photographs taken on the Dubbo Gully run can be seen here)

Acclimatisation

Jack Foster winning the
1975 Honolulu Marathon

It was unseasonably warm overnight, with the temperature staying above 20°C.  Blustery northerly winds had raised the temperature to near 30°C by the time I headed out for an easy 10km at mid-morning.  Although the heat made the run harder work, I welcomed it.  I have a theory that you need to run in hot weather for about a week before your body adapts to make the running easier.  So the early days of heat in any summer will initially be hard work.  It's very hard to go from cold weather to warm weather and run well straight away.  A period of acclimatisation is needed.  This morning's run should have started that process for the coming summer.

The heat reminded me of a story I had been told about Jack Foster, a great New Zealand marathon runner, famous for the world record times he ran in his 40s (2:11:18) and 50s (2:20:28).  He only started running at the age of 32.  In early 1978, Jack was keen to get a place on the New Zealand team for the Commonwealth Games to be held in Edmonton, Canada, in August of that year.  For whatever reason, maybe injury, Jack hadn't run a qualifying time and was desperately looking for a certified marathon somewhere in Australasia to record a good time.  The only marathon he could find was in April in Whyalla, a remote steel town in South Australia, so he wrote to them and they invited him to run as their guest.  It was a new marathon and they were keen to get the publicity.  I heard this story the next year, when I was fortunate enough to be invited by the organisers to be their guest runner.

At least I managed to get on the same poster
as Jack Foster

Anyway, Jack needed to run a time of something like 2:16 to qualify and was optimistic that the flat Whyalla course would give him every chance.  Unfortunately for Jack, Whyalla can get hot, even in autumn, and during the race the temperature rose to 34°C.  The organisers had a huge barrel of water at about the 20 mile mark which they were intending to use as a source of water to douse passing runners.  By 20 miles, Jack's hopes of a qualifying time had evaporated in the heat, and the organisers told me that Jack actually jumped in the barrel of water to cool off before continuing to the finish in 2:26:52.  A year later, without the heat, I won in 2:27:43, so I have an appreciation for Jack's talents.  Sadly he was killed in a collision with a car while out training on his bike at the age of 72.

My right Achilles tendon was still quite sore when I set out for today's run, and I did wonder whether I was wise running at all.  But this injury has been with me for some years, and comes and goes in intensity, so I'm hoping careful management will help it settle down.  Part of that careful management is not forcing it, so I wasn't able to stretch out.  My running style felt awkward, which it was, and I'm sure I looked like an old man going out for a jog, which I was.  I hoped it might loosen up on the one kilometre climb out of Copa, but if it did, it was only a little.  I felt less fatigued than expected, given the 25km trail race on Sunday, but it got harder in the last kilometres as the hills and heat took their toll.

My time for my regular 10km loop was slow, 58 minutes, but that was of no consequence today.  The weather conditions were bad for anybody with breathing issues and the run was accompanied by lots of coughing and spluttering.  The mailman brought the new Sorbothane heel raises I had ordered today, so I'm hoping that will give my Achilles tendon some relief, and a visit to the doctor later resulted in a reversion to the former asthma medication which my body seemed to handle better.  I may risk a longer run tomorrow.

Toronto

Looking north over Toronto

My right Achilles tendon was very sore when I woke this morning and still sore when I went for a gentle 5km walk a few hours later, despite adding an old heel raise to my shoes to lessen the stretch pressure on the tendon.  Much of the walk was spent pondering how to get past the Achilles injury and start running well again.  The starting point was asking myself what has changed since earlier in the year when I had some good fitness.  I'm seeing the doctor tomorrow about my exercise-induced asthma, but maybe it results from a change in my training pattern.  Perhaps running the Six at Six race on Wednesday nights and following up with a Thursday morning run is an issue.  I need more than 12 hours between runs these days and running only in the evenings is neither practical for me, nor desirable.

My course headed north out of the CBD along Yonge Street

The Achilles loosened up a bit during the walk and I decided I might be better to concentrate on improving my base fitness ahead of speed for the next month and revert to two longish runs per week plus a tempo run at Terrigal Trotters on Saturday mornings.  If I can get round 10km tomorrow morning without too much pain, I'll try something longer on Wednesday morning.  It was another beautiful warm morning in Copa and the icing on the cake was watching a large pod of dolphins surfing just offshore in the sizeable swell.

The last part of the course passed by Queens Park near
the University

Dolphins and surf seem a long way from Toronto in Canada, where I worked frequently during the six years from 1997 to 2003 when I was based in New York.  I had responsibility for a group there and generally tried to spend two or three days working out of the Toronto office every two weeks.  Although I enjoyed working with the Canadians, I have to say I found Toronto a bit bland from a runner's perspective.  As a large city on a relatively boring piece of water, Toronto is similar to Melbourne and Chicago, but lacks the near downtown parks and waterfront paths of the latter two.  My usual hotel was in the downtown area and I tried a number of different routes in various directions before settling on a favourite Toronto 14km, for my early morning runs.

Basically it was just a long rectangle stretching north of the business district into the suburbs, and given that Toronto is located on a long slope with Lake Erie at its base, the course was mostly uphill on the way out and downhill on the way back.  It wasn't that interesting, but there's something that appeals to me about long straight stretches along street-lit roads in the early morning as the city awakes.  Another aspect of this course I liked was that, by the time I had worked hard on the uphill outwards leg, I was well warmed up, and then the return downhill trip, with the last part through the University precinct, was often run at a fast and enjoyable pace.

Woodford to Glenbrook

The Terrigal Trotters team ready for the Woodford to
Glenbrook 25km trail race
(Courtesy Judy Murray)

It was with some trepidation that I joined the Terrigal Trotters bus down to run the Woodford to Glenbrook 25km trail race in the Blue Mountains west of Sydney.  My right Achilles hurt, even just walking around this morning, and the poor run I had yesterday cast further doubt over my ability to perform well.

At least it was cool and overcast in Woodford, and we were there in sufficient time for me to jog a gentle 3km warm-up, including a couple of stride-throughs over 50 metres.  The Achilles gradually warmed up, but was still restricting my stride.  This injury is starting to get serious, and I fear, may lead to an extended period off running.  Anyway, for today, I decided to stick to my plan of starting slowly, and hopefully, getting faster once loosened up.

Post race presentations
(Courtesy Judy Murray)

The first few kilometres incorporated several short hills and I was quickly well back in the field, but thereafter I gradually started to make up ground and continued to do so for the balance of the race.  There were plenty of steep loose rock and gravel fire-trail descents in the first half of the race, and I backed my sure-footedness and passed plenty of people.  I wasn't trying to run fast, but instead just tried to make use of gravity, avoid braking, and maintain momentum.  In days gone by, I used to pride myself on how fast I could descend technical track.  You can get into a zone where the decision about where to plant your foot at the end of each stride is not made until you are in the air.  The adrenalin pumps and split-second decisions are important.  It's exciting, and I felt a little bit of that excitement at times today on the descents.

Mistakenly receiving the trophy for the first Over 60.  I had to
hand it back 10 seconds later to someone who had beaten me
by 30 seconds  (Courtesy Judy Murray)

The last 10km of the race is mostly flat or slightly downhill on broad fire-trail, and although I was tired and well-back in the field, I successfully maintained good form and momentum and made up a number of places.  My finishing time of 2:01 was well-below what I would have hoped to run if fit, but I was pleased with the way I maintained my effort for the whole race, and had feared I might do much worse.

On the downside, my right Achilles heel has become extremely inflexible and painful since the race, and I'm having difficulty walking.  I don't plan to run tomorrow, and will just hope, that as the inflammation wanes, I get some flexibility back and can run on Tuesday.  If not, I think it will be off to the doctor for an MRI.

Training through races

Terrigal Trotters getting ready to head for the Avoca Steps

Tomorrow is the Woodford to Glenbrook 25km trail race in the Blue Mountains, west of Sydney, and I'm travelling down with a busload of Terrigal Trotter clubmates.  The event was originally scheduled for late June, but was postponed because heavy rain had led to the National Park, through which the event runs, being closed.  I'm not in shape to take the race seriously, but not having run it before, I decided to keep my place in the bus and in the event.

Rounding Avoca Lagoon

That meant a decision had to be made about whether I should do all of this morning's 13.5km Avoca Steps run with Trotters, or have an easy day and rest up for tomorrow.  In days gone by, when I was training for a big event some months in the future, I rarely let myself ease up for an interim race unless it happened to coincide with a scheduled easier week's training.  Over time, experience showed me that whether I eased up or not, didn't seem to affect the quality of performances.  If you eased up, you felt physically and mentally fresher, but by the middle of the race it seldom made much difference.  I'm not saying you should train hard the day before.  In any training schedule, even when there is a heavy load, there should be easier/recovery days between the quality days.  I would just schedule that easier day before the day of the race.

Near the top of the Avoca Steps

After mulling over my options, I decided that shortening today's run so I felt better for tomorrow's run was not consistent with my need to maintain some training intensity.  Instead, I decided to run the full distance, but take it easy and avoid getting competitive.  To deal with the bronchial trouble, I took two puffs of Ventolin about half an hour before the run.  Maybe this was the reason that climbing the first steep hill out of Terrigal, my heart felt like it was racing and I struggled to get any rhythm.  I plodded up the hill, hoping things would get better, but they never did.  Although my heart rate settled down, my legs felt leaden, perhaps the result of standing around at an art exhibition for three hours last night, or maybe connected to the earlier Ventolin-induced exertions.

The Avoca Steps were very hard work, as was the last hill up Tramway, and I finished the run near the back of the field, very tired and somewhat demoralised.  My painful right Achilles had restricted my stride, and my right arch was still a little sore, so they may also have been factors.  I just have to remember that, although not stellar by any means, I ran better on Wednesday and last Saturday, so this morning's run should not be seen as representative of my current fitness.

I'll give the Ventolin a miss for tomorrow's run, start slowly, and hope I can redeem myself a bit.

Problem management

The path followed around the edge of Cockrone Lagoon at
McMasters Beach during this morning's run.

My right Achilles was still stiff and painful this morning as I headed out for an easy and flat 7km across the Cockrone Lagoon sandbar and through McMasters Beach.  I'm still wheezing and coughing a lot, but there is a very high pollen count on these warm spring days, and allergies may be exacerbating the problem.  Despite these two significant problems, I did feel like I was moving a bit better this morning, but I need to get these issues to a manageable level.

In the past, prior to surgery, I have managed chronic Achilles problems through the use of heel raises.  I recently purchased some at a sports store, but they are softish and more designed to cushion the heel strike.  I wonder if they make the problem worse, because there seems to be greater friction between the heel and the shoe as the pad compresses.  Thirty years ago, I used more rigid heel raises and often wore them for years on end.  The theory behind these heel raises is that the heel is higher relative to the front of the foot and therefore, with each step, the angle defined between the lower leg and foot is less acute.  We are talking millimetres, but it does make a difference.  I used to make my own heel raises by carving up the heels of old thongs (flip flops) and velcroing them to the inside base of my shoes.  Sadly, the thongs of these days seem to be made of softer and thicker material, and making my own heel raises hasn't been practicable.  An alternative I once used were Sorbothane heel pads and I've found they are still available on the web, so have ordered some.  If they don't work, I think I'll be visiting Dr Jon and getting an MRI.  I suspect there is a heel spur that needs to be removed, and that will put me out of running for months.

Cockrone Lagoon from the Copa side

The breathing difficulties I have been dealing with recently may be a consequence from ceasing use of the asthma medication I have been on for the last few years.  I stopped taking Seretide because it was giving me headaches, and before that, the doctor recommended I stop taking Symbicort which has had some adverse findings concerning long-term use.  Ventolin seems to help a bit, but I'm only taking it on days when I race.  I'm not sure that it is wise to be taking it before every run although a web search hasn't revealed evidence of any long-term use side-effects.  Two other major considerations for me are that I don't like the idea of taking anything long-term, and I don't want to take anything that is prohibited by the World Anti-Doping Agency (WADA) or the Australian Sports Anti-Doping Authority (ASADA).  The latter has a "Check your Substances" facility that allows you to make sure you are not contravening the rules and the FAQ on the Australian Sports Drug Medical Advisory Committee (ASDMAC) also provides good information.  Both of these websites show the medications I have been using comply with the rules, but that leaves the problem of avoiding long-term use.  I've made an appointment with my doctor next week to discuss the best option.