Blowering Damn

Crossing the Tumut River below
Blowering Dam.

After a 40km run yesterday, I would normally just go for a walk today.  But, since we are on vacation in a beautiful part of the world, I made an exception.

The plan was to run an easy 10-15km out-and-back along what I remembered to be a lovely section of the Hume & Hovell Track, following the contours high above the water of picturesque Blowering Dam surrounded by high forested mountains.  Unfortunately, little worked out as planned.

Setting out along the shores of
Blowering Dam.

Firstly, the road to the carpark beneath the dam wall, from where we hoped to start the run, was closed.  There was an alternative starting place on another road, but this meant parking two kilometres from the dam.  I was expecting to struggle, with a very sore right Achilles and knee along with general stiffness, so the thought of adding four kilometres to the run wasn't very appealing.

Dealing with bushfire deadfalls
along the trail.

The weather was again superb - cool, clear and sunny - which made my slow painful plod a little more bearable.  However, Sharon had recovered from yesterday's exertions better than me, and I was always trailing behind.  We reached the Dam wall and followed the hiking trail up the side to an overlook before connecting with the trail heading south high above the water line.

This was supposed to be the best part of the run, but unfortunately there had been a bushfire in the summer and it was totally different to my memory.  Apart from blackened trees and charred leaves and bushes, many trees had fallen across the trail causing us to make frequent stops to clamber around or through the charred trunks and branches.  It spoiled the run and we turned back earlier than planned.  Although I was very disappointed at the state of the trail, the shorter distance was probably to my advantage.  We will both be a bit fresher for tomorrow's planned run, and my chronic injuries should be less painful.

Paddy's River Dam

Paddy's River Dam.

Yesterday's exercise was just nine holes of golf at Tumut, about 5km of walking the way I play, after driving south from Copa for about six hours.  It was my plan to have a couple of days off running after hurting my hip on Saturday morning, and I was happy to find it didn't trouble me at all during the golf.

On the trail in Bago State Forest.

Today's exercise was much more ambitious.  Sharon and I are staying in Batlow (famous for its apples) for most of the week and plan to do some running each day.  Today's run was intended to be 31km loop incorporating a beautiful 15km section of the Hume & Hovell Track that I hiked a year ago, but it didn't quite work out that way.

Forestry Road in Bago State Forest.

Our start point was the serene Paddy's River Dam, a mirror smooth body of water reflecting alpine forest and clear skies, and I missed the first turn we had to make, adding 1.5km to our itinerary.  However, we were unconcerned as we tackled the correct single track trail which meandered through the snow gum forest and across grassy clearings on a cool, perfectly still, morning.  It was just a magic morning and we had it all to ourselves.

On the Hume & Hovell Track.

The run went to plan most of the way until we missed a trail, which was probably overgrown, and ended up following another firetrail which seemed to go on and on, much longer than expected.  Sharon began to doubt my navigation skills, but I was confident we were headed in the right direction, even if we were on the wrong trail.  Eventually we reached an intersection with the Hume & Hovell Track, further north than intended, and calculated we had about 10km to finish, making the total distance closer to 40km.

Although my cardiovascular system seemed to be coping fine, my back and joints had had enough, and it was a slow slog back to our car, made more tolerable by the continuing superb scenery and weather.

All in all it took us nearly six hours, but we stopped a few times and walked some of the hills in the last 10km.  Time wasn't a consideration as neither of us is as fit as we would like.  We just wanted a nice long run through some superb country and we got that.  As a bonus, Sharon disturbed a small group of brumbies (wild horses) at one point, and we saw kangaroos, an emu and an echidna while driving through the forest.

Kosciusko

Looking down the Thredbo River valley towards
the village.

As mentioned in yesterday's blog post, Sharon and I are heading for the mountains tomorrow and are hoping to enjoy a few trail runs.  They won't be at an altitude sufficient to impact running, but it will be less humid and cooler than the Central Coast of the past few months.  I find cooler temperatures always make running more enjoyable as does running in the mountains.

Looking towards Mount Kosciusko.

The mountains in Australia aren't that high, by global standards.  But, on the positive side, they tend to have runnable trails to their summits, providing scenic routes for inspiring running.  The ski resort of Thredbo, in Kosciusko National Park, offers a number of running options, of which my favourite is a 45km route that includes a visit to the summit of Mt Kosciusko (2,221m), Australia's highest mountain.

The steel mesh track to Mount Kosciusko.

The run starts in the Thredbo Village and follows the Thredbo River Track upstream, initially past the golf course and then through a mix of alpine forest and open clearings to a saddle, Dead Horse Gap.  A right turn takes you onto the Dead Horse Gap Trail, an occasionally technical single track which climbs above the treeline along a rocky spur.  If the weather is clear, there are beautiful views in multiple directions.  Near the top of the spur, the trail goes close to the Thredbo Chairlift Top Station and joins the main trail from there towards Kosciusko.  To preserve the alpine environment, nearly all of the next four kilometres is along an elevated steel walkway, with signs at either end prohibiting running.  If you start early enough, you will beat the first chairlift tourists of the day and have the place to yourself on this outward leg and be able to run without the risk of causing annoyance to hikers.  If later, however, you have to make a judgment about whether or not you will get into trouble.

The panorama from Mount Kosciusko.

Soon after the mesh pathway ends, about 14km into the run, the turn-off to the summit of Kosciusko is reached and it's worth making the 2km (there and back) detour to enjoy one of the best views in Australia.  Returning to the Main Range Track, which follows the alpine ridge to the north-east, more spectacular vistas stretch in all directions, and particularly over the precipitous descent towards the Geehi River to the north-west.  At around 23km, another right turn is made to descend steeply towards Blue Lake and Charlotte Pass, all above the tree-line.  There is a short steep climb from the Snowy River up to the Pass where the old road back towards Kosciusko is reached and followed gradually upwards back to the steel mesh pathway.

The Main Range Track.

Depending on the hiker traffic, it may be necessary to walk the pathway back to the Chairlift Top Station, but from there a steep and often technical descent, criss-crossing the ski runs, is made on single track back to Thredbo and the end of the run.  It's a long run, and much of it is at an altitude high enough to impact oxygen levels, but it provides some of the best scenery available in Australia on a clear day.

I took no chances with the minor hip trouble I had yesterday, and walked an easy 5km on a blustery and showery day around Copa this morning.  The hip didn't bother me at all, and I'm hopeful that after another day of walking tomorrow I will be up for a long trail run the day after.

Minor disappointment

Descending into Erina Valley along Worthing Road.

I'm far from fit, and suspected I would find the Terrigal Trotters run this morning hard.  The 11km course, Fragrant Gardens/Erina Valley, has some significant hills, as do most in this area.  I have felt lethargic and unfit most of this week, for no particular reason, so I ran 1.5km for a warm-up in the futile hope of generating some enthusiasm and form.

Despite the warm-up, I was still near the back of the pack as the 100 or so runners left the Terrigal Surf Club car park, and only started passing a few people when we hit the first significant hill a few kilometres later.  I felt like I was struggling, but still managed to pass a number of clubmates on the climb and picked up some momentum over the crest.  I tried not to think about how strongly I have run the Terrigal Drive hill in the last few years.  It has just the right gradient to permit fast running all the way to the top if you are in shape.

Hastings Road always presents
some challenges.

Just as I was anticipating reeling in a few more people as we descended into the Erina Valley, I rounded a corner and felt a sharp pain in my right hip and shooting pain in my right "glute".  After another 100 metres, with the pain persisting, I decided it was wise to stop and do some stretching to see if I could ease the pain.  It felt like a trapped nerve, but maybe not.

Of course, a number of friends catching me from behind while I stretched and walked expressed concern that I had a recurrence of my lung or heart problems.  I explained that, happily(?), it was just a run-of-the-mill running injury.  I resumed running, with less pain, after a couple of minutes and pretty much jogged the remainder of the course.

It doesn't feel like I have torn anything, but I will take it easy for a few days to let any inflammation settle down.  Sharon and I are spending most of next week in the foothills of the Snowy Mountains, and I have been looking forward to some nice long trail runs on parts of the Hume & Hovell Walking Track I hiked this time last year.

Organ Pipe Cactii

Organ Pipe Cactus National Monument.

Continuing my reprise of memorable places I ran during a year-long tour of the US and Canada in 1985-86, the Organ Pipe Cactus National Monument, bordering Mexico in Arizona is high on the list.

An organ pipe cactus.

Like many runners, one of the first things I do on reaching any destination is get hold of a map and work out whether there are any appealing places to run.  Sometimes, a trail or road loop jumps out as a very attractive option, and this was the case on the Organ Pipe Cactus NM park map.  I was planning a long run and there, on the map, beckoning, was the 21 Mile Ajo Mountain Loop Road.

Saguaro cactii in the Sonoran desert of the Organ
Pipe Cactus National Monument.

Unfortunately, the park campground was full and we had to stay further south in a commercial campground right on the border, literally, with Mexico.  The next morning we drove back to the park's Visitor Centre and I set out on the unpaved one-way road loop on a beautiful clear sunny day.  Although it was at the height of the season - early Spring in the Sonoran desert - and the campgrounds were full, many of the visitors were "snowbirds', refugees from the northern winter in huge recreation vehicles.  Such vehicles were prohibited from the tourist road loop, which was narrow and rough in parts, meaning that traffic was light.

Sonoran desert landscape in Organ Pipe Cactus
National Monument.

The route meandered through stereotypical desert country, dominated by the unique organ pipe and saguaro cactii, as it gradually climbed towards Mt Ajo (4,808').  After looping around the Diablo Mountains, past rocky canyons straight out of a Western movie, it descended slowly back towards the Visitor Centre, frequently offering grand vistas stretching all the way into Mexico.  I was quite fit at the time and the run was easy and very enjoyable.

In contrast, my run today was a slow 5km on stiff and sore legs around Copa.  It took the whole 5km to warm up enough to run smoothly.  Maybe it's age, or lack of fitness, or excess weight, it's hard to tell.  Although I'm running better than six weeks ago, I still have a long way to go.

Garbage Runs

Gradual downhill along the Scenic Highway.

In many of my blog posts I have spoken about the "garbage runs" that all runners have as a regular part of their routine.  These are the runs you do between your quality sessions, and are often done just so that you get some daily running in.  They burn calories and keep the cardiovascular system ticking over, but aren't run hard and rarely leave you exhausted.  In my case they are usually 10-12km and have been that way throughout my 45 year running career.  Of course, in my prime there were often two "garbage runs" on "recovery" days, and at least one on "quality" days.

Stretching out along Avoca Drive.

One of my favourite "garbage runs" of the last six or seven years has been the 11km loop I run after supervising the Thursday morning track sessions at The Haven.  This morning, I was pondering why it has become a favourite, especially since at least half is along busy roads.  I think there are several factors.  The first is that it starts up a couple of quite steep hills where, because I'm not warmed up, I don't feel any pressure to run hard.  Instead, I adopt a comfortable pace, running within myself and reach the top warmed up and in good shape.  In the last decade I have noticed that it takes a hill or two to warm me up for any run, so these early hills are well-placed.

The long grind up Tramway.

The course levels out at the top of the hill, the running becomes easier and my pace increases.  After a kilometre or so comes several kilometres of gradual downhill, and by this time, being well warmed up, I generally stretch out to less than 5 min/km pace along the rural road.  It's always satisfying to feel that you're running fast (relatively), even if aided by the gradient, and I reach the bottom of the hill at a good clip.

Starting the final descent back to The Haven.

Then comes two kilometres of mostly straight flat running beside Avoca Lagoon, and I usually find that I can maintain the speed built on the previous section if I concentrate on holding good form and not overdoing it.  At the end of those two kilometres I reach the beach and cross the closed mouth of the lagoon, giving myself permission to ease off the pace on the often soft sand.  After a flat grassy section bordering the northern side of the lagoon comes the climb up Tramway which is always a challenge.  It has steeper and easier sections, but is always climbing and it's a relief to reach the crest.

Almost back to The Haven.

From the crest comes a kilometre or so of mostly downhill running back to The Haven with expansive views north along the coast.  It's easy to pick up the pace again and finish strongly.  Perhaps the most enjoyable part of the run is the slow warm-down walk I take around the perimeter of The Haven reserve, watching the other exercisers, the cars heading off to work in the distance, and the ever-interesting wave-pounded coastline.

The run this morning took 56 minutes which continues the steady improvement in my times over this course since I resumed running seven weeks ago.  Still a long way short of my quickest (51 minutes) but nearing my average (55 minutes).  If I could just lose those extra three kilograms I think I would be there.

1982 Montreal International Marathon

Finishing the 1982 Montreal International
Marathon (46th, 2:29).

Just an easy 10km on some trails and the beach for training today.  After the comfortable 15km yesterday, I would have expected to feel better this morning, and was a little worried by how hard the early kilometres were.  In fact, I wondered whether there had been a recurrence of the heart problem, although I wasn't aware of any palpitations.  I did manage to run up one of my benchmark hills, and actually felt better after that, although my overall time for the regular Little Beach course was slow.  I'll be interested to see how I feel tomorrow morning.

Another occasion when my running didn't match my expectations was the 1982 Montreal International Marathon, although every other aspect of the event was exciting and memorable.  I wrote an article about it for the Kew Camberwell running club newsletter.
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1982 MONTREAL INTERNATIONAL MARATHON - David Byrnes

As a consequence of my 2:19 in last year's Big M Marathon, I was fortunate enough to be selected in the Australian team for the Montreal International Marathon to be held on 30 May 1982.  As this was my first Australian singlet, I was, of course, very pleased and determined to do well.  However, my chronic achilles tendon injury caused me to avoid racing for the six weeks before the race and this lack of speed-work, in combination with some medication I was taking for the injury resulted in one of my poorest performances ever - 46th place in 2:29.  It was particularly disappointing because, despite the injury, my training form was very good and I knew I was in better shape than when I ran 2:22 in the Boston Marathon some six weeks earlier.

Looking over Montreal from Mount Royal.

My performance clouded what was otherwise an enjoyable and unique experience.  The Australian team, consisting of John Stanley, Graeme Kennedy, Garry Hand and myself, arrived in Montreal six days before the event and were met by representatives of the organisers.  Of the total budget of $1.5 million for the event, $300,000 was spent on airfares to bring some one hundred athletes to the event and all were to be accorded the same star, or 'elite' status which we enjoyed.  Our hotel, the Sheraton, had only been open for six weeks and our $130 a day rooms on the 20th floor left nothing to be desired.  The race administration had taken over the whole 7th floor and provided, for the 'elite', a 'hospitality' room which contained a bottomless fridge (always full of beer, coke, yoghurt and other goodies), magazines, coffee and so on.  Another 'entertainment' room was stocked with video and other games for our amusement and a third 'dining' room had breakfast and dinner available for us all at no cost.  In addition the Province of Quebec provided six or seven hostesses and hosts to look after us.  Amongst other things, they organised sightseeing tours by bus and boat, trips to the baseball and soccer (both in the 1976 Olympic Stadium), to the races, to a rock concert and so on.  Since only two teams (the Australian men and French women's) plus a few other individuals were in Montreal for the first few days, we received almost individual attention from the organisers.  In addition, we had VIP seats and everything laid on at all these events since they were sponsored by Molson's Brewery which was also sponsoring the Marathon.

Jacques Cartier Bridge, Montreal.

Early during our stay, Serge Arsenault, the race director, called our team to a private meeting and after explaining the race details, informed us of our $30 a day living allowance and went on to list the prizes available for the race.  First place would earn $10,000 down to tenth place $500 with performance bonuses of $750 for each minute under 2:15 as well as $5,000 for the first team, $3,000 for second and $1,000 for third.  He then asked how we wanted prize money paid should we be lucky enough -in cash, by cheque, or to our national association.  In the event, the Australian team came second behind Italy in the teams race and John Stanley, our nominated manager, collected three crisp $1,000 notes (which were later deliveved to the AAU).

There is practically no dividing line between professional and amateur athletes in North America now and Benji Durden (USA), who won the race in 2:13, openly admitted that he won $35,000 in cash last year in the U.S.

Montreal Olympic Stadium.

Montreal is a predominantly French-speaking city of some 3 million people on an island in the St Lawrence River.  The dominant feature of the city is the tree-covered Mount Royal (MontReal in French) which provided good training territory only a kilometre from our hotel.  For our entire stay the weather was warm and humid which made training a sweaty affair but was otherwise very pleasant for looking around.  The day of the race was no exception and a 6:30 am news bulletin informed us that it was 20°C and rising.  During the race it was sunny and very humid with temperatures recorded at 30°C along the course.  However, it was not the temperature which affected me.  I started badly, running 16:30 for the first 5km, 17:30 for the second and 18:00 almost exactly for each 5km thereafter.  Of course by 10km I was already almost three minutes down on the leaders and spent the rest of the race wishing I was home in bed but not daring to pull out.

Because of my slow start, I don't think anyone passed me after about 10km and as the heat took its toll, my place improved rapidly - 90th at half-way, 46th at the finish - however this was no consolation at all.  My team-mates performed well with the exception of Gary Henry (who joined the team from the U.S. where he had been studying) and the results were as follows:
     16.  Graeme Kennedy - 2:19
     20.  Gary Hand - 2:20
     24.  John Stanley – 2:21
     41.  Gary Henry – 2:28
     46.  Dave Byrnes – 2:29.

The main reason we came second in the teams race was the casualty rate in the other national teams, many of whom had insufficient finishers to count.

The race, similar to our Big M Marathon, was a mass participation event. However, to make the organisation manageable only the first 12,000 entries were accepted!  The race started on the giant Jacques Cartier Bridge across the St Lawrence Seaway and ran through the suburbs out around the 1976 Olympic Village and Stadium before returning to pass through the central city area.  It then proceeded out on to two islands in the Seaway, circling the Canadian Grand Prix circuit, and passing through the World Expo site to the finish.  Unfortunately there was little crowd support over the last 10 kilometres (where it was most needed) in contrast to the first 30 where the route was lined with people.  Although, it must be said, that unless you were recognised as a 'Quebecois' (from the province of Quebec), runner the support was somewhat muted.

The evening of the race there was a dinner and disco for the elite athletes and organisers which was enjoyed by all and then after a day to rest up, we returned to Australia - a 48 hour trip.

Building confidence

One of the smaller hills (Scenic Highway) on this
morning's run.

After a quiet training day yesterday, I decided I should run a bit further today and was pleased to find that I didn't feel too bad once I started running.  I wore my Hoka shoes for the fourth day in a row, and am wondering whether the extra cushioning is making a difference to the fatigue in my joints and thereby hastening recovery.  They also seem to be better for my chronic right Achilles injury, but as has been the case since I got them, they don't help my chronic right knee injury which is more painful.  I guess I need to strike a balance and alternates between my Hokas and my Nikes to make sure neither injury worsens to the point of being unable to run.

It is illustrative of my state of mind that I'm now focussing on musculoskeletal issues instead of my heart rate, and that's a positive sign, I suppose.  I haven't worn my heart monitor for a few weeks, so thought that today's run - 15km on road with a few significant hills - would be a good time to see how it's managing.  It's a course I have run quite quickly in the past, and the hills are hard enough to make my heart work harder.

My heart rate chart from this morning's run.

After the first couple of kilometres, including the dreaded one kilometre climb out of Copa, I was warmed up and settled into a steady maintainable pace, without testing my limits.  It was warm and humid, but I negotiated the remaining hills comfortably and managed 4:45 mins/km pace without pushing it for the last few kilometres along the flat Scenic Highway.  Although hot and sweaty by the time I finished, I didn't feel very fatigued and was satisfied with my time, given the effort applied.

On checking the heart monitor readout after the run, I found that my heart rate never exceeded 160bpm and averaged 143bpm for the run, which is very acceptable.  The question now is whether I should risk working a little harder to see how well it sustains a higher rate.  My guess is that it will be just fine, but there's no reason to rush anything.  For the moment, I'll keep my mileage around 80 km/wk and build confidence as time goes by, I lose a few kilograms, and my running fitness grows.

Jeckyll Island

Jeckyll Island sunset.

The first time I ran the loop around the northern part of Jekyll Island in Georgia I was on a touring holiday of the US in 1985 and never dreamed I would end up vacationing there a number of times in years to come.

Jeckyll Island bike path.

Jekyll Island is one Georgia's barrier islands and is connected to the mainland by a long causeway.  It has a colourful history, starting with the American Indians and followed by European colonisation in 1510 by the Spanish and subsequently the French and British.  There were slave plantations on the island from the 1700s and it was the site of intermittent fighting between the Spanish and British.  There are still rumours of pirate treasure buried somewhere on the Island.  Between 1888 and 1942 it was owned by the Jekyll Island Club, a group of wealthy families who holidayed there each winter and built a lavish club and some mansion-sized cottages which remain today.

Spanish moss hangs from the trees in the historical
mansion district of Jeckyll Island.

With such a varied history, along with beautiful coastal and marsh scenery, it was a lovely place to run during the Spring Break vacations we had there in the 1990s.  It was also extremely flat, which allowed for fast running when fresh and fit.  My favourite 9 mile loop headed north along the coastal road from one of the holiday houses we rented to the campground where a bike path started and was followed down the mainland side of the island overlooking the marshes and passing some of the old mansions with ancient trees cloaked with the eerie Spanish moss.  It was a magic place to run as the sun set over the marshes in the evenings.  The run finished by following a laneway and bike path across the island and back northwards to the house.  Just writing about it makes me want to go back there for another lap this evening.

Instead, however, I just walked 5km today as a gentle loosener for the tired muscles and sore right knee and Achilles from yesterday's long run.

Returning to the scene

Crossing Mangrove Creek early in
today's run.

Perhaps irrationally, I was a little anxious about today's long run because it involved returning, for the first time, to the place where I think my serious health problems - Deep Vein Thrombosis (DVT), Pulmonary Embolism (PE), Atrial Flutter (AFl) - began sixteen weeks ago.  I was running the 25km version of the Dubbo Gully loop today, not the 30km version of that day, but the weather promised to be humid again.

Dubbo Gully.

The first thing I did was make sure that I was well-hydrated before the run and that I had another sports drink waiting for me when I finished.  My best theory is, that back in December, I completed the run dehydrated and didn't drink much afterwards before having a post-run nap.  Vein damage from my chronic right knee injury, exacerbated by dehydration and low blood pressure, caused clotting (DVT) some of which ultimately found its way to my lungs causing a PE.  The lungs lost function and placed excessive pressure on my heart, generating debilitating AFl over the subsequent week.  You've heard it all before, if you are a reader of this blog.

Dubbo Gully wetlands.

Anyway, despite taking the extra precautions, I remained somewhat anxious.  The run, with Sharon and some friends, started slowly down a very long descent, and I hung back, still a little stiff and sore from yesterday's run and not wanting to strain.  I never pushed the pace, but after warming up, gradually drew away from the others on the long climbs later on the run.  Despite sweating a lot and working hard, so far as I could tell, my heart continued to beat regularly.  Both knees hurt, particularly down hills, and I cursed the extra three to four kilograms I'm carrying - so easy to put it on and so hard to get it off.  I feel sure, that without the extra weight, I would be running faster with less knee pain.  Hopefully time will tell.

Almost finished.

The course finished with a steady 3km climb, which is always tough, but pleasingly I managed to run the whole way.  My time of 2:43 was slow compared to the 2:58 run in December for the 30km version, but not that bad.  I drank and kept moving after the run and don't feel like I have damaged myself in any way.  It gives me increased confidence that the bad times are behind me and I'm looking forward to my next Dubbo Gully run.

Missteps

Terrigal Trotters gather before a Saturday morning run.

This morning, with the sun not rising until after 7:00am and heavy cloud cover, it was very dark for the 6:00am Terrigal Trotters' "Avoca Steps" run.  The Club Committee, of which I am a member, has been encouraging runners to wear light coloured clothing and carry lights or wear headlamps for safety reasons.  The lights were definitely needed today.

I missed the start by three or four minutes because I was packing up the registration books, and by the time I started running, I might as well have been running solo.  Even with my headlight, which is lightweight but not particularly light, the pitch darkness as I climbed the steep dark Kurrawyba lane nearly brought me undone.  Negotiating some posts, I stood on a pavement edge and nearly went down.  Life number one!

Descending Tramway, a few runners were visible in the far distance under the street lighting, but the bulk of my 100+ club-mates were still way ahead.  I was very conscious of not pushing too hard early since I hadn't had time to warm up and remain worried about unduly stressing my heart, so I focused on running evenly and efficiently, sure I would start to catch people within the next few kilometres.  There is no lighting at all on the grass reserve beneath the trees bordering Avoca Lagoon, but I held my pace, relying on memory as much as my headlight.  Nearing the sandy border of the lagoon, I caught my friend, Wayne, who tried to warn me about a hole he had just tripped on, but was too late.  I felt my toes plant on the edge of a small but deep hole in the darkness and my heel stretch down into the nothingness, while my knee hyper-extended backwards stretching ligaments to breaking point.  It hurt momentarily, and I limped for a few steps, but I escaped serious injury.  Life number two!

The last hill on this morning's Trotters run was the climb
to the Skillion Lookout.

With a sense of good fortune, I continued around the lagoon edge and reached Avoca Drive, a long straight stretch with street-lighting where I picked up the pace and began to reel in some of the stragglers.  I was feeling tired, but maintaining form and regular breathing, when I reached the base of the Avoca Steps.  Again the headlamp proved its worth, delivering just enough light for me to pick out the steps as I tried to keep running.  In a couple of places, my path was hindered by runners who had become walkers, and I called for space to pass as I approached.  This didn't work for the last group near the top of the steps and I tried to go around them on the darkened border of the path.  I misjudged and stumbled to the ground in the gloom, but was again fortunate not to injure more than my pride.  Life number three.

Thereafter, I stayed upright, and although very tired over the last kilometres and struggling up the hills, I continued to catch runners and finished in a reasonable time.  I was happy with the run, and particularly happy that my heartbeat remained regular, despite the challenging hills.  However, I know I was lucky none of my little missteps in the dark resulted in torn muscles or ligaments.  On another day, I might have been looking at three weeks off with a soft-tissue injury or worse.  Part of the problem was that I was taking chances in the darkness to try and catch the field.  But for me, taking some calculated risks and accepting challenges are what life is about.  Sometimes you are lucky, and sometimes you're not.  It's the same with the risk of my heart problems recurring.  I could wrap myself in cotton wool, but that would be no life.

Alligators!

Long Pine Key, Everglades National Park.

While browsing an old training diary recently, I was reminded of an alligator encounter on a training run in the Florida Everglades. I had forgotten about it because it wasn't that scary at the time, and subsequent alligator encounters have reinforced the notion that they are relatively harmless, unless, perhaps, provoked.

Long Pine Key Trail.

The running encounter happened on a morning seven-mile out-and-back training run from the Long Pine Key Campground in Everglades National Park.  It was a "hum drum" run and I wasn't expecting any excitement, particularly on the return from my turnaround point, when I suddenly realised that the log-like object lying beside the trail was an alligator.  It hadn't been there on the way out, but looked like it had now settled in for a long sleep, and didn't appear at all fussed by my appearance.

Alligator at Long Pine Key.

It was only about 1.5 metres long, so not very threatening, and I just slowed to a walk and passed without getting too close.  Nothing happened and I resumed my run.

In later years, when living in the US, there were a couple of occasions when I was playing golf with my son at a public course in Georgia where it was quite common to find alligators basking next to the water hazards.  Although apparently docile, we never did bother trying to retrieve golf balls that landed too close.

I just coasted around an easy 5km in Copa today, bearing in mind that it could be a demanding weekend with the Trotters 13.5km tomorrow morning and a long trail run on Sunday.  I can't say that I felt fresh, but after warming up, I was moving OK.

Just can't help myself

My run this morning circled Avoca Lagoon.

I ran my usual post-track session, 11km loop from Terrigal Haven this morning, and although I felt tired the whole way, my form was OK and my time three minutes faster than last week.  At one point during the run, Chris, a very well-performed triathlete and fellow Trotter, cruised past me easily, but he didn't outpace me as quickly as expected and I could imagine that in another month or two I could be training at the same pace.

When I resumed running following my DC Cardioversion in late-February, I announced to everyone that I was going to become a "recreational runner" rather than a "competitive runner", in a self-imposed attempt to reduce the chances of a recurrence of my Atrial Flutter heart problem.  I recognised that 45 years of competitive running was going to be a hard habit to break, but thought that the downside of the heart problem recurrence would be sufficient motivation.

Avoca Lagoon.

After five weeks of a gradually increasing running load, I'm almost at the point of admitting defeat in my quest to remain "recreational".  My comeback just feels like any other comeback from a running injury, and my limiting factors seem to be musculoskeletal as much as cardiovascular, i.e., my legs as much as my breathing.  And I just can't help pushing at the edge of the envelope to see if I can coax further improvement.  It's proving impossible to turn off that competitive gene.  Even though I am managing to avoid completely trashing myself in any one run, I now find myself running up hills much the same as I used to, going as hard as I can while running "within myself".  I would define the latter as being very tired, but not losing form or breathing regularity.

I described walking and running while suffering from Atrial Flutter as being like driving a car whose clutch was slipping.  The engine (my cardiovascular system) was working hard, but the power was not being transmitted to the legs.  I haven't had that feeling once since the DC Cardioversion.  Instead, I feel that everything is operating as it should and always has, apart from the Atrial Flutter episode.

As each week goes by, my confidence is growing that there will not be a recurrence.  I have scoured the online literature for information about the risks of recurrence, but there is a frustrating paucity of studies pertinent to my age and physical condition.  It does seem that the longer I go without a recurrence, the less likely one is to occur, but it can't be ruled out.  Nor is it possible to identify any risk factor I have that makes a recurrence more likely.  I'm starting to tend towards the view that I should just return to my life as though I had never had the heart problem, rather than imposing boundaries (that may make no difference) on myself.  If the worst happens, then a Catheter Ablation is a very viable, and usually successful, option already suggested by my Cardiologist.  I'll continue to gradually increase my running load, but won't target any races, thus avoiding the pressure to train that accompanies a looming event.

Coast to Kosciusko

Runners line up for the start of the 2009 Coast to Kosci
on the beach at Twofold Bay.

For my training today, I ran the same local "garbage run" 10km course that I suffered through last week (see Benchmarks).  I still felt tired and sore from Monday's long run and my expectations for the run were low.  The first couple of kilometres matched those expectations but as I warmed up I felt better and managed to run all of the way, including up the Avoca Steps, which I hadn't managed a week ago.  My time was slow by historical standards, but better than last week.  Maybe I'm getting fitter.

Not all of my most memorable running experiences have been when I was running.  In 2009, I was asked by my friend, Carl, to be part of his support crew for the 240km race from the Coast to Kosciusko - sea level near Eden on the NSW south coast to the top of Australia's highest mountain, Kosciusko, 2228m.  Carl is a character and a well-performed distance runner, so it promised to be an entertaining few days, and I wasn't let down.  I wrote the article below about our shared adventure for the Terrigal Trotters newsletter.
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CREWING FOR CARL

When I volunteered to join Steve as support crew for Carl in this year’s Coast to Kosciusko Ultramarathon, I thought we would be in for an entertaining weekend….and I wasn’t disappointed.

Carl motoring early in the race.

The fun started when we stopped by the beach south of Eden where the race would start the next day and Carl realised that he would have to negotiate 100 metres of soft sand before reaching the road.  The solution was two garbage bags, one on each foot over his shoes for the brief sand run the next day.  Effective, but not particularly sartorially elegant.

There was more fun the night before the run when Carl smeared Friar’s Balsam over his feet prior to taping them for the run and then managed to pick up every bit of grit and dust on the floor of our cabin with those parts of his feet not covered by tape.

After the pre-race briefing and dinner we only managed only a few hours sleep before the 3:45am alarm and our short drive to the beach for the 5:30am start, backlit by a beautiful sunrise over Twofold Bay.  Carl’s shoe coverings were a big hit and served the useful purpose of preventing him going off with the leaders and thus starting conservatively.  When we next saw the runners, after about 15km, Carl had moved through to 7th place in the field of 27 after being last onto the road.  He looked good and confident, although so did everybody else.

Climbing away from the coast.

By the marathon mark, passed in 4:02, Carl had moved into 2nd place, a steady 12 minutes behind Jo in the lead. Carl thought that Jo was the clear race favourite and was happy to be so close.  We were stopping every four kilometres to resupply Carl on the run and enjoying the breezy sunny day in the quiet rural valley.

The first major climb of the event occurred at about 55km when the road ascended 600 metres over a distance of 7km.  With the adrenalin pumping, and Jo only 7 minutes ahead after a toilet stop, Carl tried to run the whole climb and came unstuck with a kilometre to go and had to walk.  Incredibly, Jo powered the whole way up and then proceeded to run away from the field for the remainder of the race, finishing 5 hours and 26 minutes ahead of the next runner.

Crossing the high plains.

Carl then settled into an even pace across the rolling high plains along dusty back roads, gradually increasing his lead over those behind him whilst losing ground to Jo.  Despite some nausea, which disappeared when he stopped taking the Succeed tablets recommended by Darrel (thanks, Darrel!) everything seemed to be going swimmingly and, after 12 hours, Carl seemed to be destined for a clear second place.

Steve following Carl on the bike.

Then we reached the end of the gravel road and almost immediately Carl began to have trouble on the camber with his infamous toes.  The pace slowed and the stops became more frequent.  “Imelda” had brought along a large crate overflowing with shoes and Steve and I now seemed doomed to try every pair on Carl in an effort to relieve foot pain.  One pair lasted only 10 metres before Carl returned to the car to change them and others wouldn’t have lasted much longer if we hadn’t adopted a selective deafness approach to change requests.
We had a bike rack on the back of my Nissan which was articulated so that, with some effort, it could be swung out to enable the rear doors to be opened without unloading the bikes.  The fridge, shoes and drinks (Carl had brought enough sports drink and bottled water to supply every competitor in the race……and their support crews) all had to be accessed via the rear doors.  We soon learned that the act of closing the door and replacing the bike rack was a signal to Carl to ask for something that required everything to be opened again.  You might ask why we didn’t make this stuff accessible via the side doors?  The answer was Carl had also brought two huge crates of food, including a round watermelon the size and weight of a bowling ball, most of which we returned to his home after the race, unused and unopened.  Carl pretty much lived on energy/breakfast drinks the whole way.

Carl still looking good.

Despite the severe pain from his toes and great fatigue, Carl soldiered on, running almost all of the time, but his confidence was taking a hit.  As night fell we got Carl’s night gear ready to wear.  Steve was very impressed with Carl’s two headlamps, both in their original unopened packaging and needing to be assembled, with price labels of, respectively, $5 and $15 (no expense spared!).  We were both impressed that it took three attempts to get the “right” reflective vest (pinning his race number on at each attempt).  We suspect there are a few workers at the place Carl works trying to find their safety gear!

Since midday, either Steve or I had accompanied Carl on a mountain bike, carrying drinks and snacks and offering words of encouragement……or dropping back when we had enough conversation.  As the night wore on this became more necessary as Carl’s mood became more pessimistic and he became more tired.  I had to keep finding things to talk about and occasionally shouting at him to get back onto the road.  Once he came to an abrupt stop, telling me that he had seen a couch on the road in front of him!

The sun sets on the high plains.

Around midnight, at the base of the major climb over the Beloka Range we set up a comfy bed for Carl beside the road and insisted he have a 15 minute sleep.  He claims he didn’t actually fall asleep, but seemed dead to us, and his mood was definitely better as he set off up the hill.  We were pretty sure we were being caught from behind by this time, but still hadn’t seen any closing runners' lights.  We crossed the Beloka Range in the small hours beneath brilliant starry skies and Carl picked up some momentum as we descended towards Jindabyne.  Paul, the Race Director, passed us in his vehicle and told us Phil was about 3km behind us with another two runners in the next 5km after that.

Steve following Carl on the last stretch to the summit
of Kosciusko.

Carl just kept on running all of the “downs” and “flats” and most of the “ups”, and I felt we were holding our own, although Phil’s support vehicle kept on catching up to us and then stopping to wait for him.  We skirted a slumbering Jindabyne just before dawn and set out on the steady climb to Kosciusko, about 50km away.

Carl’s pace was slowing again, he was feeling nauseous, and hugely fatigued.  We tried to keep him going in the hope that the rising sun would revive his spirits.  A low point was reached about 8am when the toe pain and fatigue became too much for him and he stopped to change his shoes.  He became disoriented and distraught and could not stand up without losing his balance.  At this precise moment, Phil caught and passed us.  Even though he must also have been exhausted, he could see Carl was in a bad way and enquired whether he or his crew could do anything to help.  We politely declined and encouraged Carl to begin walking again, with us walking either side for a short way in order to catch him if he fell.  It was heart-wrenching to see his pain and fatigue, but we knew how much he had invested to get this far and how much he would regret it if he didn’t continue.

Carl at the summit of Kosciusko.

He managed to stay upright and, after a few hundred metres, regained his focus.  In another couple of kilometres, we even managed to encourage him to run some of the “flats” and “downs”.  At this stage, I think Carl had accepted he wasn’t going to catch Phil and his focus switched to holding onto his third place.  We were sure that there were a number of runners within 10km behind, all moving faster than Carl.

He showed great spirit and, as we climbed above the tree line in the Alps on a beautiful clear day, we even got an occasional glimpse of Phil far ahead, and felt we were holding him to a 2km lead.  But, we also got sore necks from looking round to see if we were being caught from behind.  We soon heard that the first woman, Pam, was gaining on us, although we could not pick her out on the road.

Descending Kosciusko.

We were still at Charlotte Pass when Pam’s crew arrived, confirming that they were close behind, but Carl could smell the end now (he “only” had to run the 8.2km to the summit of Kosciusko and then return to Charlotte Pass to finish).  He looked stronger than for some time, and set off along the rough trail with Steve and I following on mountain bikes.  After a couple of kilometres we met a runner (not in the race) coming the other way who said that Phil was only a kilometre in front.  Carl’s competitive juices began pumping and he ran up the steep trail virtually non-stop to the hut 2km from the summit where we had to leave the mountain bikes.  We persuaded him to pop a couple of Nurofen to help deal with the toe pain on the forthcoming descent, and he set off running up the last bit of the trail to the summit with Steve and I, in our biking gear, in hot pursuit on foot with camera and drinks.

The end.

We still hadn’t seen Phil or his crew and wondered whether we had somehow missed them.  Then, just as we came into view of the summit cairn, there they were coming the other way.  Phil was still running, but had some problems and didn’t seem up to defending his second place.  A kilometre later, just after crossing a small snowfield on the trail, Carl overtook him and raced away towards the finish, opening up a gap of 17 minutes, to finish in 31 hours and 27 minutes.  On that last section, he seemed to be running as well as he had the whole race.

Second place was a just reward for Carl’s Herculean effort.  Steve and I felt privileged to witness the guts and determination he showed in dragging himself back from the depths of despair after such a good start, to achieve such a great result.