Tactical modifications

Wednesday, 12 June 2013

I decided last night that I would be wiser to just run a “no pressure” 10km today and postpone the scheduled mid-week long run until tomorrow.  I do believe that the long runs are successfully converting me from a hiker to a runner and want to stick to my original plan, but I also want to have a faster run on Saturday morning at Trotters and can’t afford to leave the long run until too late in the week.  If I did that, then I would risk injury from running fast too soon after running long.



The main road into McMasters Beach.......
the only flat running nearby.

After spending time warming up with exercises and a few household chores, I set out around 9am for the flattest 10km available from Copa.  This involves crossing the sand bar at the mouth of the adjacent lagoon and running out and back along the main road into McMasters Beach.  There are still a few hills, and I generally avoid out-and-back courses if I can, but it’s the only option for an easier 10km from home.

I felt good in the early kilometres, moving more freely and with better running form than expected, and even contemplated converting the 10km run into a 30km run.  However, I decided to stick to the plan and later on felt a few twinges in my calf and back and some muscle fatigue in the legs, which confirmed the wisdom of my choice.

I finished in good form and decided, perversely, that I would be wiser to cut back tomorrow’s long run to 15km instead of 25-30km.  My thinking is that I have reached the point where my running form is good again, which was the purpose of the long runs, and now I would be smarter to ensure my full recovery from last Sunday’s marathon before embarking on my 17-week Melbourne Marathon program, starting this Sunday.

A fine line

Tuesday, 11 June 2013

My right knee and Achilles were less painful than I expected as I went through my exercise routine and when I eventually set out on my planned 10km run I was also moving better than expected, though very slowly.



Copacabana (Copa) at top and McMasters Beach at bottom

The one kilometre climb up the Copa Hill seemed to take longer than usual and I could sense fatigue just below the surface.  There was tightness in joints and down the back of the right calf.  It’s so easy to tear a muscle and I felt sorry for friends Mark and Denise who had both torn muscles quite badly during yesterday’s marathon and then continued bravely to the finish.  I was sure they would be depressed today as they contemplated lost opportunities and the running time they would now lose during the recovery process.

I plodded along on my own run, thinking how fine the line was between fitness and injury, but you can’t afford to back off every time you get a niggle.  My own niggles didn’t seem to be getting any worse, but I was tiring quickly despite my slow pace, and decided that I would not run up Avoca Steps to avoid over-stretching fatigued muscles.  I never walk up Avoca Steps, so this was a big concession to injury risk for me, and perhaps a sign of maturity at last.  Or, maybe it was just that I was too tired to contemplate that tough climb this morning.

I finished the run in a little over an hour, and although I didn’t feel too bad, wondered about the wisdom of another long run programmed for tomorrow.  I decided to leave it until this evening to decide.  I want to stick with my plan, but obviously don’t want to run a higher than necessary risk of injury.

Post-race injury paranoia

Monday, 10 June 2013

It was hard to make my sore knee comfortable during the night and, despite going to bed early, I tossed, turned and slept badly.  The knee and right Achilles were both painful and stiff when I started walking around, but less so after my usual pre-run exercise routine.



The Terrigal Trotters crew at the Macleay River
Running Festival

I had no intention to go for a training run today, but did want to walk about 5km to just stretch and loosen up the muscles, ligaments and tendons.  South West Rocks, where we were staying, borders a beautiful protected sandy bay with a couple of forested mountains forming a headland to the south.  I followed the bike path that we had run along yesterday for a short distance before crossing a footbridge and then walking slowly southwards along the beach.  It was a pleasant morning for a stroll along the beach and I had a warm inner glow from exceeding my expectations yesterday.

After a few kilometres, I left the beach and followed a sandy trail through coastal forest before rejoining the bike path and following it back to our apartment.  I felt tired, but not exhausted and was reasonably loose, which was a good sign.  My Achilles remained stiff and sore throughout the walk, but I tried to avoid forcing it, and think it will be better after a couple of easy days.

We drove back to the Central Coast during the morning and then spent a couple of hours preparing the investment property Sharon had recently purchased for interior painting.  I was a bit anxious about damaging a stiff and somewhat sore body as I applied masking tape to various doorways, windows and skirting boards, but moved slowly and deliberately and don’t think I incurred any damage.

Better than expected

Sunday, 9 June 2013

I got up at 5am to give myself two hours before the Macleay River Marathon started at 7am.  I was determined not to drink anything after 6am and just had a slice of toast and jam as food.  A problem for all marathoners is balancing the risk of a full bladder and bloated stomach against the hydration and energy needs of a marathon.  I don’t think I did a good job before the Canberra Marathon in April, so decided to cut back significantly on both for this race.  Of course, I only decided on Thursday to run this race and had run an arduous 30km on Wednesday, so I never had any illusions that I would run a fast time, but perhaps that is the best time to try new approaches to pre-race nutrition.

Having my timing chip removed after the Macleay River
Marathon

I resolved to fight off any urges to go out hard and, when the gun fired, found myself at the back of the field as it climbed a modest hill away from the beach.  It took 2-3km to warm up and then I started to work my way through the field, constantly reminding myself that I did not want to start “racing” and wanted to reach the half-way turnaround feeling like I still had plenty left.  That is pretty much what happened, though my pace was marginally faster than a number of people in front of me and I was very gradually catching people all of the time.  Although every kilometre was marked, I had also resolved not to worry at all about my time.  I estimated that I was in shape to run between 3:20 and 3:40, but did not have a lot of recent running form on which to base this estimate.  The best way not to worry about time was not to look at my watch, and I never did check it until I crossed the finish line.

After halfway, I stretched out for a kilometre or two, but began to lose form a bit so backed off and tried to settle into an efficient pace.  This seemed to work and I continued to gradually pass runners right through until 30km.  From that point, the course became more undulating and my legs started to feel very tired.  I could see some more runners in the distance, but was unable to make ground on them.  With 5km to go, I decided just to try to keep my form and not to worry about my place or time.  Regardless of how fast anyone runs a marathon, I think they will always find the last kilometres hard, and I was no exception.  I ran through the finish in 3:24:34, a time with which I was quite happy, though the thought of running 30 minutes faster to get a sub-3 seems very daunting.  I won $75, equal to the entry fee, for finishing first in my age group.

Quite a few Terrigal Trotters journeyed north for the Macleay River Running Festival and there was strong mutual support and an enjoyable post-run celebration at the town pub.  My right knee and Achilles tendon stiffened up significantly after the run, but I don’t think they are any worse than usual after a hard long run and I’m hopeful that the pain will diminish and the joints loosen up in the next few days.

Choosing distance over speed

Saturday, 8 June 2013

It was an early start for me.  I was rostered to get the post-run drinks prepared for the Terrigal Trotters run and had volunteered to register the morning’s athletes, while Kev was away.  This meant that I could not warm up for the run and had to leave a couple of minutes after most of the runners.  However, I hadn’t been looking for a hard run so happily started slowly and then gradually worked my way through the slower runners, chatting as I passed, never pushing the pace.  There was one very steep hill, but rather than trying to run up it as I would normally have, I walked with my fellow athletes.



Finishing the UK Three Peaks Race in 2004

Despite the modest pace, my legs still felt more fatigued and stiff than I had hoped, particularly the quads, so the run didn’t boost my confidence that I would do well in tomorrow’s marathon.  I did feel that I was moving better, but doubt that I will be able to hold my form for 42km.

We left late morning for the five-hour drive up to South West Rocks where we were sharing an apartment with Jo, Graham and Eric for the race weekend.  Sharon was originally going to run the marathon, but sustained two stress fractures in her lower left leg a month ago, and had to withdraw.  I had entered the Half Marathon, just for something to do, but decided two days ago that my recovery from the hike that finished two weeks ago wasn’t sufficient to allow me to run fast safely.  Instead, I reasoned that an easy 42.2km was less likely to result in injury and was more in keeping with my recovery program of long slow runs every three or four days.  We arrived at race headquarters in time for me to change my race and I paid the extra fee and “upgraded” to the marathon for tomorrow.

Managing a chronic Achilles

Friday, 7 June 2013

Golf again early this Friday morning, so I was up even earlier to squeeze in the planned easy 5km run.  I definitely felt a bit looser as I moved around before leaving, though my right Achilles was quite stiff and sore.

Achilles surgery put an end to my steeple-chasing career
(on my way to a PB of 9:10 for the 3km Steeple, 19 Mar 77)

After four Achilles surgeries over the years, I’m very wary of forcibly stretching a painful Achilles.  I know from experience that forcing it will result in short-term flexibility and less pain during the run, but the next day it will be even stiffer and more painful before running.  By repeating the cycle, as I have done in the past, the injury becomes so chronic and severe that surgery becomes necessary.  Nowadays, I stretch it very gently before setting out, and then keep it slow and favour the offending Achilles until it gradually warms up.  The best solution might be to leave the run to the evening when it will have gently stretched from walking around all day, but this is not always practicable.

The Achilles did gradually loosen up during the this morning’s 5km but it was still sore at the end and my time was slowish.  On the plus side, the pain in my right groin is diminishing and I did feel like my running posture and stride length have improved since last week.

I think I’m on track to run the Macleay River Marathon on Sunday assuming the 10km run with Trotters goes all right tomorrow morning.

Recovery is important

Thursday, 6 June 2013

I wasn’t sure how I was going to be moving this morning after yesterday’s long run.  However, walking around while the Thursday morning track group went through their paces, loosened me up and I didn’t feel too bad.  It was a recovery day, so I had no reason to force the pace or run to a time.



I used to love my warm-down walks to the end of our
cul-de-sac and back in Darien, Connecticut

As usual, my run from Terrigal Haven, where the track session is held, started with a couple of very tough hills and I wasn’t running much faster than walking pace.  But, by the time I reached the ridge overlooking Terrigal, I was feeling a bit better and confident that I could manage the planned 11km without problems.  There was another big hill after 5km, but I just plodded up it and then enjoyed the flatter section at the top.

It was a slow 11km, but I felt as good as I could hope for after the long run yesterday and am looking forward to an even shorter run tomorrow to help me freshen up.

I often think that the best part of any training run is the slow warm-down walk I always try to take straight afterwards, wherever I am.  I can vividly remember most of the warm-down walks I have done over the years from regular running locations.  Apart from the relief at finishing a possibly hard run, your senses are alive after the exercise, you have a sense of well-being, and you can quietly contemplate what the day ahead holds.

At The Haven, it’s possible to walk round the low headland with spectacular views out to sea and along the coast and I always feel very lucky to, firstly, have such a lovely part of the world in which to run, and secondly, not to be one of the commuters I could see rushing off to work in their cars.

Some runs are no fun

Wednesday, 5 June 2013

I could tell by the top of the hill out of Copa this morning that my 29km was going to be hard work.  My legs felt leaden and I was breathing hard.  This wasn’t supposed to be happening.  I expected to be fresher after two easy running days, and wondered whether I was coming down with something.  I considered cutting the run short, but if I wasn’t actually ill, I couldn’t think of a good excuse.



I used to be pretty quick up hills, even aged 38.

I resigned myself to a miserable run and tried to tune out from the fatigue I was feeling.  Fortunately, I had brought along my radio and headphones, so I had some current affairs and talkback to listen to as I plodded along.  The issue with comebacks, whether from injury or a lay-off, is that the muscles that you had fine-tuned before the layoff have lost their strength and their fine-tuning.  During the comeback phase, it’s hard to maintain the most efficient posture, your running style suffers, your stride length shortens, and it takes more effort to cover the ground.  At my age I know it will take about three weeks to get this strength back.  Long slow runs help the rebuilding process, but can be very hard work.



Runners near the finish of a recent edition of the
Mount Washington Road Race (7.6 miles and 4560 ft)

Today, the hills seemed to be especially hard work, which was frustrating because I have always prided myself on my hill-running strength.  I continued on, trying not to think about how far I had to go, and eventually finished in a slow 2:41.  The whole run was worse than I had expected, but that added to the sense of satisfaction I felt when I finished and it was out of the way.  I have faith that I will feel the benefits in two or three days and have taken another step towards my goal.

Niggles or injuries

Tuesday, 4 June 2013

My feet were still red, swollen and itchy from the leech bites when I got up and I tied my shoes more loosely than usual to ease the discomfort.  However, my main concern was how my right groin niggle was going to feel on this morning’s run.  If it was worse than on Sunday, then I would be smart to rethink my training plans for the remainder of the week.  I was hoping to do another long run tomorrow as part of my comeback, but knew I would be stupid to do that, if I had a worsening injury.

The climb out of Copa is never easy

I have found that it is often the second day after a long and/or hard run when any injuries show up.  I’m not sure if there’s any medical basis for this theory, but maybe the general soreness and fatigue on the day after a long run can mask injuries.  I also sometimes wonder whether long runs generate certain reactions in the body that facilitate lubrication and movement and that it takes these responses a day to fade away and reveal the extent of any specific injuries.

Anyway, this morning I set out with a little more trepidation than usual on the second day after Sunday’s long run.  The first kilometre of my usual recovery 10km is mostly flat and I jogged very slowly as I examined my body for any signs of injury with every step.  My right knee and Achilles were a little sore, but although I could feel some minor pain in the right groin, it didn’t seem any worse than on Sunday.  The second kilometre of this run is a steady climb, and as usual, I was warmed up by the time I reached the top.  Despite some general stiffness and lethargy, I felt comfortable and went on to complete the run without any problems in a reasonable time for the course.  I never force the pace or run to a time on these recovery runs, just cruise along at whatever pace feels comfortable.  The time I run for the known course gives me good feedback on how recovered I am.  By tomorrow, I should feel a bit fresher and will take the risk of a longer run.

I have entered the Macleay River Half Marathon on Sunday, more by default than for any other reason.  Sharon was entering the associated marathon, and since we were going to be there for the weekend anyway, I decided I might as well have a run.  However, during today’s run I began question the wisdom of running the Half.  I would probably end up running faster than was good for me at this time and maybe risk injury for no reward.  Instead, depending on how the next few days of training goes, maybe I will upgrade to the Marathon, if I can, and just treat it as the next long run in my comeback series of long runs.

Recovering from long runs

Monday, 3 June 2013

In my running prime in Melbourne, I frequently ran with a group for a hard 30km or more in the Dandenong Ranges on a Sunday morning and followed it up with a social 10km warm-down run with some of the same running friends on the grass oval at Wattle Park in the evening.  I won’t say it was easy to do, but it was quite manageable in terms of recovery.  As the years have passed, there has been a very noticeable decline in my recovery rate after a long run and even a 10km run the next day has become a chore.  My body is still very stiff 24 hours after the long run and these 10km runs would be very slow and very hard work.

It took me a long time to get over the 2008 Deep
Space Trail Marathon

For many years, right through into my fifties, I still forced myself to run on the days after long runs thinking that it was weakness to give in to the creaks and groans from my ageing body.  I finally began to wonder whether this dogged perseverance was actually hindering my recovery and increasing the risk of subsequent injury and began to experiment with walking on the recovery day as an alternative.

I feel sure that, for the cardio-vascular system, it would be better to run than walk on recovery days.  However, I am now of the opinion that walking is the right option for me in my sixties.  It gently works the same muscles, is weight-bearing and burns nearly as many kilojoules as would a run of the same distance.  I am thinking about adding an evening jog to my morning walk as I ramp up my training for the Melbourne Marathon on the basis that the morning walk will work out the post-long run stiffness, but will back off if it seems not to be working.

After a bad night’s sleep resulting from yesterday’s leech bites, I was late to get myself out the door for my recovery 5km walk and a little fearful that the right Achilles and groin pain might still be significant.  As it turned out, I could feel both injuries, but not badly enough to change my training plans for the week, and I felt better for having the exercise.

Joys of trail running

Sunday, 2 June 2013

In the last two years, I have organised occasional runs along the Great North Walk (GNW) for interested Terrigal Trotters members.  We hire a bus, charge a small fee, and drop runners at one point on the GNW and pick them up at another.  The runs vary in length between 25km and 40km and we provide some drinks and nibbles somewhere along the way and at the finish.  The runs have become quite popular with usually 20 to 40 people participating.

Today was the GNW run from Wakefield to Congewai, a distance of 40km, with a shorter 30km option.  I planned to do the 40km as the next in my program of a long run every three days with the goal of turning myself from a hiker into a runner.  Although yesterday’s run indicated to me that I was making progress, I still didn’t feel like a runner and my right Achilles tendon, and now my right groin, were giving me some trouble.  It may have been safer to have a rest day, but I enjoy the GNW runs for the camaraderie and bush experience, and with two easier training days coming up, I decided to take the chance and run.



Finishing the Wakefield to Congewai 40km Trotters Trail Run

It turned out to be a wet, cold and windy day and I hung back early and tried to run within myself while enjoying the company of some fellow runners for the early kilometres.  This section of the GNW is particularly tough and it took about 4 hours to cover the first 23km that included precipitous ascents and descents on slippery muddy trail through very dark and gloomy rainforest valleys.  I wasn’t going fast, but the climbs and dangerous footing gradually wore me down anyway.  Much of the last 17km was on a saturated and puddle-strewn fire trail along a high windswept ridge in steady rain and gale-force winds.  I was only wearing a T-shirt and shorts, and began to get very cold with an hour to go and was dreaming of dry clothes and a warm bus.  I stopped to put on the rain-jacket I was carrying and this took longer than it should because of the difficulty I had in using my fingers.  I was getting clumsy and I knew this was a bad sign in these conditions.  As is my habit in challenging conditions, I kept reminding myself that I was still moving at an acceptable pace and that my brain was functioning.

Eventually I reached the point where the trail becomes single-track and drops off the ridge down into the Congewai Valley where the bus was waiting 5km away.  I caught a couple of the club’s female members, also ready for the bus, but still in good cheer after having been lost for a while.

I knew I was a bit cold-affected when I took an inordinately long time to dry off and change into warmer clothes, and I was still shivering 30 minutes later.  However, I had completed the run as planned, and although both Achilles and groin were quite sore at times, was optimistic that there was no serious damage done.  One after effect of the run lingered through the night during which I woke numerous times with itchy, painful and swollen feet reacting to the number of leech bites I had sustained.  Leeches are an occupational hazard of runs in the Central Coast bush in, or soon after, wet weather, but I have never reacted as badly.  It’s uncomfortable, but only a superficial problem that does not prevent me training and will be gone in a few days (although I have known people to have leech bites develop into significant infection problems).

Terrigal Trotters

Saturday, 1 June 2013

I have come to love my Saturday morning runs with Terrigal Trotters.  There’s a lot to like about a Club that consistently draws more than 100 people down to the Terrigal beachfront for a 6:00am run every Saturday morning, rain hail or shine.  Saturday runs are recorded for each member and several have more than 1,000 to their credit.  I’m on the Club Committee and do a few volunteer jobs around the Club so still go down to Terrigal, even if I am injured, but it’s much more fun when I am fit and running well.  We have a variety of courses between 10 and 16 kilometres in length and most incorporate some killer hills and trail.  They start socially, and then get more serious for those of a competitive nature in the second half.  I enjoy the camaraderie and rivalry and savour the sometimes hard-fought runs back to the beach and finish.



Terrigal Trotters gather after a Saturday morning run

I believe that it’s important to have some fast “tempo” running as part of a training program and the Saturday morning runs with Trotters provide a weekly opportunity  for one.

However, for this morning’s run, I knew I would be foolhardy to get competitive, given my still tired and sore body.  So I hung back early, chatting to friends and waiting for my body to warm up and see how I was moving.  There were a few tough hills in the first four kilometres and I just jogged slowly up them, passing many of my fellow Trotters who tend to walk up the very steep hills.  As is usually the case, the hills warmed me up quickly and by the top of the first, I was getting into a comfortable running rhythm.  For the rest of the run, I concentrated on just running steadily without straining and fought off the temptation to chase some fellow runners I could see ahead, who I would usually expect to beat, and on whom I was gradually closing.  I could feel the competitive juices starting to flow, but restrained myself and finished the 13.5km run comfortably tired.  There were still a few niggles, but I feel like I am making progress on my plan to spend these three weeks turning myself back into a runner after three weeks of hiking.

Fitting a run in

Friday, 31 May 2013

If I have no other commitments and any of my friends – Dave, Bruce or Mike – are available, Friday is golf day, weather permitting.  We’re pretty much just “hackers”, and only play nine holes, but we start early and generally have the course to ourselves up at Peats Ridge, a pretty course about 40 minutes drive away.  Afterwards, we buy a late breakfast at a local café.  Because of the early start, it can be a challenge to fit in a training run.



Early morning at The Springs, Peats Ridge

For a few years, I went for a run after the golf, but it was always a chore.  I didn’t want to miss the post-golf breakfast, so I ended up running on a full stomach, rarely a pleasant experience.  So, I have adapted my schedule to make Fridays a very easy training day and now get up early and go for a slow 5km before showering and heading off to golf.  It means I break my rule about not running too soon after waking, but I always start slow.

Getting out for regular training runs becomes a challenge for everybody at some time, especially if you're working full-time.  When I was a serious athlete, training twice a day, I found it easiest to run to and from work, usually going in on the weekend to leave a week's clothes and lunches.  Depending on my program, I might run home via Olympic Park for a track session or meet friends for a tempo run, or tour the Melbourne suburbs for a long run.  Later in my working life, when I was a less serious runner, had children, and lived overseas with a job involving a great deal of travel, my routine evolved.  I developed the habit of getting up at 5am or earlier every workday morning, regardless of jet lag or the time I went to bed, and running 10-12km with longer runs, and maybe races, on the weekends.  Although running after work might have been more attractive, I quickly learnt that a tough day at the office, or unexpected events, could make an evening run difficult or impossible.

After yesterday’s longer run, I was stiff and sore in the quads all day, and my right Achilles and knee were painful.  I was dreading this morning's early jog and it lived up to my expectations.  I was shuffling particularly slowly and trying not to put too much strain on the damaged Achilles.  Miraculously, but not unexpectedly, I felt much better by the time I finished.  My time was slow – 30 minutes compared to the usual 25 minutes for this course – but the run had the desired effect.  It’s amazing how 30 minutes of running transforms your outlook and loosens the body.  I still have a long way to go before I feel like a runner again, but another day has passed and I feel I am still on track.

Loosening up

Thursday, 30 May 2013

My right Achilles was sore from the moment I got up.  I hobbled around trying not to stress it while I got ready for the regular 6:00am Thursday track training session that I supervise at Terrigal Haven.  I use the word “supervise” somewhat loosely, because the sessions, which are attended by about ten of my Terrigal Trotters’ friends, would happen whether I was there or not.  I do map out a program tailored towards peaking for several major marathons, and I think everybody is happy to have someone else tell them what to do.  The sessions last about an hour and I don’t do much more than spell out what the session entails and offer encouragement and sometimes advice on injuries or to novices.  I enjoy the camaraderie and try to keep walking around to loosen up for my own run, which will follow.



Terrigal Haven, where the Thursday morning track
sessions occur.

The runners prefer to do the sessions on the grass rugby oval, even though it is very dark to start in winter, and some wear headlamps.  This morning, in addition to the marker cones I traditionally use to define the lap, I brought along some cheap LED lights ($1 per unit) I had purchased on eBay and put them out with the cones.  It worked well, I think.

The walking around while the runners ran their laps loosened my Achilles and when the session was over, I was ready to run.  After the runners left, I stripped off at my car and set off to run a 22.5km circuit as my day’s training.  My quads felt very tight and heavy right from the start and I resigned myself to a laborious two hours of running.  I tried not to push at all and, early on, worried about a few niggles, especially in my left hip that had been the site of some problems in the last two years.  My chronic right knee injury hurt, but I expected that and knew it would cope.  Thankfully, the shooting pain I briefly experienced climbing the stairs soon after rising this morning did not return.  So many things that can go wrong with a runner’s body, that I often wonder how (and why) we keep going.

I plodded along, negotiating the substantial hills en route, and just tried to ignore the muscle fatigue and stiffness.  It’s all about risk management, really.  It did feel risky setting out on a two-hour run when my muscles were so fatigued.  However, it is also true that just five days ago I had hiked nearly 50km in a day carrying a 20kg pack at the end of many days’ of hiking.  It seems reasonable, that so long as I run slowly, I should be able to manage 22km.

I finished in 2:06, which though slow, was faster than I had expected or felt like I was running.  I savoured my warm-down 15 minute walk around the perimeter of The Haven in the warming sunshine.  Injuries often show up one or two days later, so I can’t be sure whether my decision to run was wise.  For the moment, I’m still on track.