Wake up call?

I skipped the run back along Wamberal Beach to Terrigal
and ran on the road instead

Yesterday's easy 6km jog was anything but easy.  It was humid, which didn't help, but I felt lethargic from the outset and my legs just didn't want to run.

Today's Saturday Trotters' run was Enzo's Edventure, a particularly challenging 15km to which my fatigued legs were not looking forward.  I told myself that once the adrenalin and competitive juices started pumping I would find that I wasn't as tired as I thought.  I ran 3km to warm up but still didn't feel very inspired and then when we set out on our "Edventure" I struggled up the early steep hills, further back in the field than I have become accustomed to recently. Reminding myself that I'm supposed to be tapering, and hoping that I would find it easier as I warmed up, I tried not to worry and just settle into a comfortable pace.

As the run wore on, I did start catching people, including some of the early front-runners, but never felt comfortable.  My legs feel strong, but tired, and I'm not moving freely.  I also felt some twinges in my hamstrings on some of the steeper descents, possibly sciatic, and there's an unwelcome stiffness in my lower back.  I wimped out on the last section along the beach from Wamberal and ran the road alternative, telling myself that cambered soft sand was unwise when my bad right knee was also hurting, but I was probably just looking for an excuse not to make the run any harder than it already was.  My time of 1:15:00 for just under 15km wasn't as bad as feared, but wasn't achieved easily.

I was going to run 20-25km easy on the road tomorrow, but now think the smarter strategy would be to do a much shorter run, or maybe just a walk.  I will feel guilty about missing a longer run, but it's hard to see how missing it will be detrimental to my fitness for next weekend's Half Marathon.  I definitely need to freshen up.

Hornsby to Brooklyn

My trail running club-mates on their way to Hornsby

The trail run from Hornsby to Brooklyn that I scouted two weeks ago for Terrigal Trotters was on yesterday morning.  As we travelled by train to the start at Hornsby, having car-pooled to Brooklyn, I wasn't feeling that fresh and wondered about the wisdom of my third 42km tough trail run in fifteen days.  On the plus side, I had already determined that I would be tapering, and hopefully freshening up, over the next two weeks before having a crack at the Central Coast Half Marathon.  On the negative side, I had a number of niggles - lower back, quads, right heel - that could all turn into something more serious when I was running tired and long.

The first creek crossing proved a challenge

If I didn't feel an obligation to participate in an event I had organised, maybe I wouldn't have run, but the camaraderie on the train revived my spirits.  It had rained all night and most of the previous day, and more rain was forecast, but miraculously it had stopped as we set out on the run north along The Great North Walk.  Only a few kilometres into the run we encountered a flooded creek which took time and care to cross and we wondered what other challenges we would meet but the rest of the run turned out fairly routine.  Somehow, I ended up running on my own pretty much the whole way, with a faster group of five ahead of me and a slower group of four some way behind.  It was probably for the best, since I would have run harder as part of the leading group and perhaps risked injury.  Running on my own, I did things at my own comfortable pace, though still became very tired over the last third of the course.  The climbs were relentless, often involving huge step-ups, and the descents never allowed you to relax.  The more tired I became the more reluctant I was to trust my leg muscles on the very technical trails.

I finished, tired and sore, particularly my suspect right heel, in 7:45.  This was a disappointingly slow time, but still 1:40 faster than two weeks ago.  The real test of any damage came today when I walked an easy 5km.  My heel was stiff and painful, but I think it will come good by tomorrow, and my legs and back are aching.  However, nothing seems bad enough to change my training plan which now involves a steady taper to the half marathon in two weeks.

Success?

Handing over to Les at the second change-over in this
morning's Club relay
[Photo courtesy of Jenny Barker]

It's a bit sad when you classify a race as a success because you didn't get injured, but that's how I feel about this morning's 5km leg in the Trotters annual Tag Team Time Trial.  Somehow I didn't record my time on my Garmin, but estimate it was about 21:00.  I could feel my right hamstring tugging a bit after 2km so backed off a little, but managed to maintain a good pace.  It wasn't a stellar performance because two runners I might hope to beat on a good day, Graham and Damo, both started around me and ran a little faster.  However, given my body hasn't fully recovered from last Sunday's trail marathon, I'm pretty happy.

It didn't look so rosy when I started my warm-up soon after 5am in the dark and light rain.  The first few kilometres were slow and hard work, and it was hard to believe that yesterday's easy 6.5km jog had finished with optimism that I would be moving freely today.  However, I stuck to my plan of running about 10km before the relay leg, and by the end of that time was happier with my flexibility and speed.

After the relay leg, I jogged 3km back home, and although my legs were tired, I don't feel like I have done any damage.

Nagging concern

Those were the days!  On my way to a Personal Best 14:26
5,000m in the 1977 Victorian Interclub A Grade Final

I ran a little harder this morning on my 10km to see whether my legs had loosened up at all.  The pace was faster, and though moving more freely than yesterday, I don't feel ready to run hard over a short distance as will be required in Saturday's club relay.  There's 48 hours to go, and with just light training planned, that may be enough to loosen up.

Getting a massage was suggested by a friend, but it doesn't seem sensible to try something new at this juncture.  I think I'm too "old school" anyway, and have a bias towards letting my body sort itself out.  I did resolve while running, however, to find out if there was anybody willing to take my place in the relay and am pursuing that option.

I also decided that if I am going to run, then I will warm up for at least 10km beforehand, including the planned run-throughs, and also that I won't try to run faster than a comfortable pace, particularly in the first kilometre.  After all, the event is just a bit of fun and there's not a lot riding on the result.

Risk mitigation

Runners wait at the first change-over in last year's club relay

I have committed to run one or two legs in an intra-club relay this coming Saturday morning.  The format matches teams of two, with teams picked by the organiser to ensure as close a finish as possible.  The race is over a 10km course and each member runs either one 5km leg, or the 2km and 3km leg on either side of the 5km leg.

My allocated partner and I are still discussing who will run which legs, but regardless, I will be running a lot faster than I have in recent times and that carries the risk of injury.  In my experience, most runners, including myself, don't want to let their relay teams down and give their all.  I'm afraid that if I still have fatigue and stiffness from last Sunday's hilly trail marathon, running as fast as I can will tear something.  Probably, if I was smart, I wouldn't have put my name down to participate.  But it is a club event, I enjoy relays, and I was unable to run last year because of injury.

Action at the second change-over last year

So my focus this week has been on mitigating the risk of an injury occurring.  On the plus side, three days after the marathon I can't identify any new injuries and my troublesome right heel seems to be functioning OK without serious pain.  The muscles which really took a buffeting on the steep hills - quads on the downs, and glutes on the ups - feel strong enough, but are stiff and lack flexibility.  I ran nearly 17km this morning at a fairly slow pace and wasn't moving well, though better by the finish.  The story was the same yesterday.  I'm trusting that flexibility will return if I keep training without forcing the pace, but I am running out of time with only two days to go.

The other precaution I will need to take is a long warm-up before the relay, including some fast run-throughs.  I will also try to persuade my relay partner to take the two shorter legs and leave the 5km to me, so I'm not required to run quite so fast.  However, to be fair, he may have his own reasons for also wanting the longer leg, so I need to be ready for either outcome.

Halloween

Some of my fellow Trotters ready for this morning's run

Terrigal Trotters held its first official Halloween Run this morning and it was a great success for the club.  A good number of members made the effort, and some made heroic efforts, to dress up for the occasion and we all had plenty of laughs.  It's rewarding to belong to a club with the critical mass of committed members sufficient to make such a social event a success.  Just another aspect of a club that plays a very large part in my life these days.  The friendly running rivalries that make runs competitive enough to be good training, and the collegial support offered by club mates have helped prolong my running career.  I have always belonged to running clubs, and most have provided a good blend of social and athletic opportunities, but Terrigal Trotters has come along at just the right time with its range of ages, genders, backgrounds, interests, abilities and inclusive culture to provide continuing motivation as my athletic capability declines.

After the run....that's me in the middle

Fortunately, the weather wasn't too warm, because running the whole 10km in my skeleton suit, including the full head covering, was a very warm affair.  I had resolved before running that I would run as fast as I felt comfortable, without worrying if I was further back in the Trotters field than usual, and that was how it worked out.  I could feel some pain in my troublesome heel, but it was hard to work out whether or not it was affecting my running efficiency, given I was running in the skeleton suit.  I've decided to go ahead with my scheduled 42km trail run tomorrow, hoping that it doesn't set me back.  If I get through it without the heel getting worse, I will gain confidence that I'm back on track.  Fingers crossed!

Am I dreaming?

Approaching the first turn-around in this morning's Trotters'
Brooks Hill 10km Time Trial (that's me in grey).
[Photo courtesy of Judy Murray]

I ran the Trotters' Brooks Hill 10km Time Trial this morning in 42:39, a time that was a little disappointing.  Of course, it's a tough 10km, there's still some stiffness and fatigue from last Sunday's Girrakool to Patonga long run, and it's hard to get the adrenalin pumping at 6:00am on a Saturday morning, but I still hoped for a faster time.

The hard reality is that my average pace over 10km this morning was almost exactly the same average pace I will need to maintain to achieve a 3 hour marathon.  Sadly, I felt like I was running flat out the whole way, and no part of the race was comfortable or enjoyable.  My heart rate average for the 10km was just 5bpm below my maximum rate!

I believe that I could maintain a pace of 15-20 seconds slower per kilometre (i.e. 4:30-35) over the marathon distance at present, which would yield a time of 3:15.  Somehow, I need to get my 10km time down to 40 minutes or less to have any hope of a sub-3 hour marathon.

If I was 40 years younger, I would be including some track sessions and short fast races to work on my speed.  However, every time I have tried track training in the last ten years, I have injured myself.  I'm also hesitant to change my current training routine which has yielded steady improvement without injury over the last six months, even though it includes little fast running.

I do believe that training and racing yield a cumulative benefit over time without the need to consciously increase the quantity or quality of your work-outs.  As you get fitter, you find your training runs get faster anyway.  On balance, I think my best approach is not to meddle with my training program and trust that speed improvement will come with time.  Nevertheless, it's hard not to get a little depressed about where I am, versus where I need to be.

Self-Management

The Trotters ready for Girrakool to Patonga

I like to think one reason for my last six months of almost uninterrupted running is that I have been giving myself longer to recover from hard runs and trying to mix trail running with road running. (Of course, it might all be luck!).

Last Sunday, I ran the annual Terrigal Trotters' Girrakool to Patonga 25km trail run through Brisbane Water National Park. It's a course that has everything - views, waterfalls, rock ledges, mountains, fern-filled valleys, caves, single-track and fire-trail - and is very popular with club members and me. If you are fit, it is very runnable, and in parts, exhilarating.

Usually on trail runs these days, I'm careful not to run technical track too quickly or descend too hard for fear of jarring my lower back and/or damaging my right heel, not to mention the other obvious risks such as falling or crashing into a tree. However, with some trail races planned over the next three months, I wanted to run hard, and gave myself permission to take some risks. I thoroughly enjoyed myself, particularly on the descents, where landing decisions are made in mid-air, the trees and rocks whistle by, and the adrenalin pumps. Apart from some minor missteps, I survived without incident and recorded what for me was a fast time.

Reaching the bottom of the last descent at Patonga beach.

Since Sunday, my body has been stiff and sore, particularly when rising in the morning.  My legs feel lethargic and my training times have been slow. But all of this was expected and I have been telling myself that by Saturday, when I hope to run a reasonable time in the Trotters' monthly time trial, I will have loosened sufficiently to be competitive. After this morning's 10km plod, I'm not so sure, but I need to have faith in my plan and approach.

Having run long on the trail last weekend, I intended to run long on the road this weekend to give my ankles and heel a rest. However, I have just learned that friends are planning a long trail run through Bouddi National Park, one of my favourites, on Sunday morning. It's a big temptation to join them, and I would probably survive unscathed, but I know that I would be wiser to stick with the road run and my longer term strategy.  We'll see!

Trotters

Terrigal

Last night was the monthly Terrigal Trotters Committee Meeting at the Terrigal Surf Life Saving Club.  I always get a sense of privilege rocking up to the Surf Club on a Monday evening during holiday season.  Terrigal is a very popular holiday destination and during the summer you have to make your way through throngs of holiday makers knowing that by next month's meeting they will all be back at work or school and you will still be here, continuing to enjoy the delightful beach, hinterland and weather that have attracted them for their vacation.

Terrigal Surf Life Saving Club

Over my athletic career, I have belonged to a succession of running clubs - Melbourne High School Old Boys (defunct), Kew Camberwell District (defunct), Croydon Harriers (UK), Colchester & Tendring (UK), Watford Harriers (UK), St Louis Track (US) - and now Terrigal Trotters.  Along the way I have served in various Committee positions in some of these clubs and Terrigal Trotters stands out as unique.  Most Clubs seem to rely on two or three people to do much of the work assisted occasionally by other club members.  At Terrigal Trotters, without counting the numbers, I would guess that there are 20 people who make a very significant contribution to the Club's activities and many more who are willing to help out with particular events.

Terrigal Trotters Santa Run

The Committee is energetic and the Club inclusive.  Membership is growing and there are new people showing up for every Saturday's run, many of whom soon become hooked on the format and camaraderie.  It's fun to be a part of and volunteers enjoy involvement in professional and successful events.  Such success feeds on itself, drawing in more volunteers and participants.

Each month, one of the Committee Meeting agenda items is to nominate people who have made an exceptional contribution to the Club in the previous month and then select a Club Person of the month.  It is illustrative that there were 30 members nominated for their efforts in the past month.  Surely a sign of a vibrant club doing it's bit to promote fitness, health and fun.

Terrigal Trotters Christmas Party

My exercise today was another 5km walk around Copa.  I felt good and really wanted to be running.  Unfortunately, resumption still seems to be some way off.  My Echocardiogram this morning revealed significant Atrial Fibrillation in my heart and the specialist immediately sent me off for an Electrocardiogram (ECG) which confirmed his diagnosis.  The results still have to be reviewed by a Cardiologist, so I don't have a detailed report, but Googling the condition makes it plain that I have been lucky, will remain on Warfarin to reduce the risk of Stroke, and will need to consult some specialists before daring to run again.

Anniversary

Start of the 1978 Bay to Breakers
(Central Coast Express, 31 August 1978)

Terrigal Trotters is celebrating it's 30th Anniversary today and began with a Relay Race, boys vs girls, from Gosford to Terrigal tracing the old Bay to Breakers Fun Run course.  I wasn't part of the team, which consisted of eleven runners, each running a one kilometre leg, but I was helping with the organisation and this required being in Terrigal before 4:30am this morning.

The teams were handicapped to ensure a close finish and were hoping to beat the times posted in the 20th Anniversary Relay and the respective men's and women's records for the old race.  The race started around 5:20am in Gosford and the finishers were cheered into the car park at Terrigal Surf Club around 6:00am by the 100 or so runners assembled for the regular 6:00am Trotters Saturday morning run.  The men just beat the women and the 20th Anniversary time, but neither side beat the race records.

Rob De Castella on his way to victory
(Central Coast Express, 31 August 1978)

I actually ran in the old Bay to Breakers 35 years ago, so before Terrigal Trotters actually formed.  I can't remember why I journeyed from Melbourne up to Gosford to run, but it wasn't with any expectations of winning prizes.  Although I was a competent Fun Runner, I was rarely on the podium, and particularly not in races where the prizes included overseas air travel as was the case for this race in 1978.

As it turned out, I was a long way behind Rob De Castella who won in 32:24 for the 11km distance.  Rob went on to a stellar marathon career, including a World Championship win in 1983.  I finished in 18th place in 36:00, which would have seemed disappointing at the time, but seems very fast to me now.

1978 Bay to Breakers results
(Central Coast Express, 31 August 1978)

After this morning's Relay, we all set off for the 15km run to the top of Kincumba Mountain and return.  I had a couple of puffs of Ventolin before starting in the hope that it would facilitate my breathing after a couple of tough days with a tight chest.  It did seem to help but my legs remained heavy and I still felt off-colour, possibly not helped by the early start to the day.  Anyway, I persevered and tried to maintain a reasonable pace for the whole run, despite a very sore right Achilles, and finished happy that I had made the distance.

It will be a late night tonight, with further Trotters Anniversary celebrations, so I will have an easy day tomorrow and hope that I'm up for a long run on Monday morning.  I really don't want the minor health problems of the past week to derail my plan for returning to fitness, and that means getting in a long run in the next two days.

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.