Maybe a misjudgment

Negotiating the mangroves bordering Riley's Bay

I took a chance yesterday and ran the longest and hardest run since straining my right calf in a race two weeks ago.  Normally I would assume at least three weeks recovery was necessary for a soft tissue injury, but with an ultra-distance trail race looming in early January, I felt the need to get training seriously again.

Though I started out slowly, and never felt like I was cruising, I got through the seriously hilly 14km run unscathed and at a reasonable average pace.  My mind was focused on my calf the whole way, but I couldn't detect a recurrence of the injury.

Traversing Maitland Bay

Now, I knew that running longer this morning might be tempting fate, and my initial plans were for an easy and flat 20km.  But when club-mates, Kirsten and Melissa, said that they were planning a no-pressure two hour run on trails in beautiful Bouddi National Park, I found it hard to resist and rationalised that that was the distance I was planning anyway.  Kirsten and Melissa are good company and friendly rivals of mine and I further rationalised that if I could get through two hours of running with them, I could consider my calf fixed and resume normal training.

The first few kilometres were no problem, though I was quite tired from yesterday, but then I rolled the suspect ankle as we traversed some mangroves and shortly afterwards hyper-extended the same calf when I misjudged a step.  From that point on I was conscious of some pain in the lower calf the whole way, though it moved around a bit.  I finished the run as intended, but the calf has since been somewhat painful.  I enjoyed the run, but should have stuck to my original plan.  Tomorrow I will just walk five kilometres, as I usually do on Mondays after a heavy running weekend, and am hoping that by Tuesday the calf feels normal again.  If not, I will be kicking myself.

Two types of runner?

Heading north along the Lake Front Trail towards downtown
Chicago

I sometimes think there are two kinds of runners - those who are happy to train on out-and-back courses and those who will always look for a loop.

When I pulled out of the Central Coast Half Marathon ten days ago with a calf strain, I ended up walking back along the course for an hour with another runner who had also pulled out.  She was from Chicago and I commented that I thought Chicago one of the most boring places to run.  She didn't agree and countered that it had the wonderful trail along Lake Michigan.  This is true and I'm very familiar with the trail from extended business trips to Chicago in years past and more recently visits to Sharon who is working there for a year.  The trail is scenic and extremely well patronised by runners, walkers and cyclists.

Looking south along the Lake Front Trail
[Photo:  Alanscottwalker]

As an occasional run, the Lake Front Trail is fantastic, but to run there every day would drive me nuts.  It obviously didn't bother my new friend, perhaps supporting my casual observation that there is a cohort of runners defined by their willingness to run out-and-back, often on the same route.  I know and have known runners who never give it a second thought.  So long as they are running in a safe and conducive environment, it's fine.

Personally, I avoid running out-and-back like the plague, and know other runners of like mind.  Psychologically, running out-and-back seems harder to me.  If I run a loop course, I feel like I am going somewhere.  Perhaps it is mentally more stimulating, but I doubt that it helps me train harder (though it may make training run more palatable on those days when it's hard to get out).  On the other hand, it could be argued that the runner going out-and-back is toughening themselves mentally whilst doing the same training.  There's no right or wrong.  It's just a distinction that interests me.

With respect to my current training, I have so far stuck to my plan of increasing my running distance by one kilometre per day this week.  Today I managed 4km of walking followed by 3km of running without feeling any pain in my strained right calf, though I already feel like I have lost fitness from two weeks ago.  Hopefully, sticking with the short-term plan will bring back the feeling of fitness without risking the recurrence of the calf injury.

Perspective

Looking towards Wamberal on my evening walk

Sustaining a running injury is a "first world problem" unless you are a professional athlete.  I'm not minimising the impact an injury can have on someone who is dedicated to, or maybe obsessed with, running, but it all needs to be kept in perspective.

Terrigal this evening

That's what I have been trying to do since straining my right calf during last Sunday's race.  I had built up the importance of the race in my mind and really was upset at not realising my expectations.  It's a missed opportunity that may not be repeated, but it's not life-threatening, or even lifestyle threatening, and definitely not unique.  It's not hard to make a list of running friends who have had bigger dreams smashed in just the last year.  Nevertheless, it's hard to stop thinking depressingly about the race outcome, and I guess the hurt will last a while longer.

On the positive side, I'm now referring to my injury as a calf strain rather than a calf tear.  After being painful when walking on Sunday and yesterday, the pain is barely perceptible today, and I went for a gentle walk this evening.  I'm trying to avoid undue optimism, or resume running too soon, but if I manage walking without pain tomorrow and Thursday I'll try a short jog on Friday.  I would really like to do the Trotters Run on Saturday morning, because it's one I mapped and carries my name (Dave's Damn Run), but common sense tells me it would be a mistake to run with others so soon.

Strava

The Wycombe Road Hill

I felt very guilty running just 7km with the boys this morning after a 3km warm-up.  The traditional run includes an effort up one significant hill, which is logged on Strava, along with efforts up a few smaller ones.  I didn't feel that fresh warming up, but my legs didn't feel as tired as recently.  It was more a lack of flexibility and looseness that hampered my running, but I did feel stronger and neared my best time for the last few months for the climb up the Wycombe Road hill, though I have never run up it as hard as I can.

I'm only a recent convert to Strava, and really haven't got into it as much as I could.  I think there are a number of other well-known local hills I could identify as segments.  It is a bit addictive checking your own times as well as those of other Strava users on the segments, and does encourage you to try a bit harder than otherwise.

The run this morning finished with a couple of kilometres on the flat Terrigal Drive and I loped along at under 4:20/km reasonably comfortably, which was encouraging.  Hopefully, with another four days of easy training I will have loosened up some more.

Natural Bridges National Monument

Owachoma Bridge

When travelling the US and Canada for a year in a campervan in 1985/86, I had the opportunity to run in some places of awe-inspiring beauty.  Even though some of the runs were quite short, I still remember them well and an 8.5 mile run in Natural Bridges National Monument in Utah is a good example.

We were there in mid-January, the depths of winter at an altitude of 6500ft, and had the entire campground and National Park to ourselves.  It was cold and crisp, and I can remember standing outside our van after dark looking up at a brilliantly starlit night sky in absolute silence and stillness watching for satellites and the more frequent flashing lights of airliners passing noiselessly far overhead.

Kachina Bridge

There was a scenic loop drive through the park that we travelled earlier with overlooks to the three spectacular natural rock bridges for which the park was named.  The road was well-surfaced, undulating and roughly followed the edges of a plateau with occasional views into the bordering canyons.  The vegetation was mostly pinyon-juniper forest with plenty of snow on the ground.  I can just remember cruising around the same loop the next morning soaking up the scenery and solitude, and feeling privileged to have it all to myself.

For yesterday's training, I just walked 5km, and for today ran an easy 6.5km with my daughter who is visiting the area.  I did feel a little looser and fresher today, so maybe my taper is working.

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.

Overtrained?

My run today took me along this stretch
of the Central Coast Highway

Peaking for an event can be as much a mental challenge as a physical challenge and the mental challenge has two dimensions.

The first is going into a race with confidence that you are in good shape.  This means an absence of injuries, a feeling of freshness, and the knowledge that your preparation has been good.

The second mental challenge can be tapering sufficiently, something I find difficult.  I don't think I can recall, in fifty years of racing, ever feeling during post-race analysis that I had tapered too much.  On the other hand, there have been plenty of times I have wondered whether I was over-trained or not sufficiently rested, when disappointed with a result.

Like many regular runners, I feel guilty when I cut back my training and worry that I will lose condition and put on weight.  My rational self tells me that I could probably not train at all for two weeks before a race and still do well, but I don't think I could cope mentally with such a strategy.  However, I do know that I need to ease up more than I do.

With eleven days to go to the Central Coast Half Marathon, I'm tired and over-trained.  I ran 16km this morning and although my legs felt strong, they also felt very tired, particularly on the climbs.  My pace was OK, but I need to work to retain that feeling of strength and lose that fatigue.  I tell runners I mentor that two weeks out from a marathon they should run 75% of the usual distance with 75% of the usual intensity, and for the last week, 50% of distance and intensity.  I met the distance goal today, but not the intensity goal.  I need to me more disciplined.

Grand Canyon...again

Early morning light as the descent begins

When travelling in the US in June of this year, I had yet another opportunity to run to the bottom of the Grand Canyon and return - my third time.  I feel very lucky, as an Australian living on the other side of the world, to have had so many chances to run in such a spectacular environment.

Reaching the Colorado River

The two previous times, I have visited the Canyon in the depths of winter and have had to deal with snow and ice at the higher elevations, but this time I was there in the early summer and had to deal with high temperatures.  (I heard later that a Japanese tourist had died from heat exhaustion on the same trail the previous day.)

Encountering a mule train on the ascent

Knowing it was going to be hot, I left just before dawn to jog the 3km to the Bright Angel Trailhead, and began my descent in the early light.  It's hard to describe how spectacular the scenery is.  There are overlapping canyon walls receding into the far distance, all becoming more luminescent as the sun rises.  Far below, the Colorado River runs out of sight in the seemingly bottomless canyon.  Of course, you can't run looking at the scenery because one misstep could send you over one of the sheer drops ever present to one side or the other as the trail switch-backs down into the abyss.  Instead, I stopped briefly and frequently to take it all in.

Halfway up the South Kaibab Trail

It wasn't cool, and by the time I reached the river 16km and just over two hours into the run, it was starting to get warm.  A few kilometres later after crossing the river on a high suspension bridge, I refilled my Camelbak with water at the small "ranch" there catering for campers and overnight lodgers, recrossed the river on another bridge and began what I knew would be a tough climb up the South Kaibab Trail.  I was hoping to run as much as possible, but as it got warmer I found it harder and my pace slowed.  There was very little running going on by the time I got to the top in hot conditions and the flattish 3km along the rim back to our motel room was a real grind.  My time was 5:50, a little faster than the last time I ran, but a lot slower than the first.

A spectator at the top of the climb

One day, I hope to run from "rim to rim" which will take some organisation, since the road distance between the two is 340km, though I did notice that there is a daily bus between the two in summer.....hmmmm!

I joined my regular Tuesday morning Trotters friends for their usual hilly course this morning.  I warmed up first with a few kilometres and felt very lethargic, but gradually got going.  I ran alright, but could feel my legs tying up on the hill climbs with fatigue from Sunday.  Otherwise, no apparent harm done by Sunday's run.

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.

Deep Space Mountain Marathon

Plenty of kangaroos in Orroral Valley

My 5km jog on Saturday morning didn't fill me with confidence.  It wasn't hard, but I wasn't cruising as easily as I would have hoped the day before a big race.  It was humid, and I always think that has an enervating effect, but nevertheless, it made me wonder how I was going to manage the 42km Deep Space Mountain Marathon the next day.  Have faith in your preparation, I told myself!

I drove down to Canberra on Saturday afternoon and stayed with relatives on Saturday night, sneaking out at 5:30am for the one hour drive to the Orroral Valley where the race started from the site of a dismantled space tracking station.  I love the mountain country south from Canberra and enjoyed the unhurried drive on a beautiful cool Sunday morning.  Four years ago, I had completed my 660km hike along the Australian Alps Walking Track at Namadgi, just south of Canberra, and the race would be along a small section of the same track.

Early creek crossing

There wasn't much going on when I arrived at the start location apart from hundreds of kangaroos grazing nearby.  I walked and jogged a little to loosen up then went to the start line for the race briefing by the organiser, John Harding.  He was a good marathon runner, and I ran second to him (2:32:13) in the one of the earliest Canberra marathons (1977), nearly 40 years ago.  We've both changed a bit!

Cruising?

I knew the race would be low-key, but the field was much smaller than I anticipated, with just 20 runners.  The later events - Half Marathon, 10km and 5km - had larger numbers.  That didn't bother me much and I quickly moved to the back of the field as we set off on the short (and only) stretch of sealed road up a gradual hill.  I'm learning to settle into a rhythm early in a race without worrying about what everybody else is doing.  With age, it is easy to get into oxygen debt quickly if you go out too hard.  I think it probably has something to do with the cardio-vascular system starting more slowly.

Beautiful sub-alpine scenery

The course was a double out-and-back to the site of the old Honeysuckle Creek Space Tracking Station (hence the race name), climbing over the shoulder of Mount Tennent, along a fire-trail that had some very steep ascents and descents, and undulated the rest of the way.  My plan was to run as many of the hills as I could on the first lap and then try and run the same hills on the second lap.  I had confidence that my comparative advantage would be up the hills and that's the way it worked out.  By the time I reached the highest point on the way out at 7.5km, I had moved into the front half of the field.  However, I didn't make up much ground on the descents, which were positively scary and dangerous in a few places.  Loose fine gravel and exceptional steepness had me fearing my feet would skid out from under me at any moment and I took very short steps, just hoping to stay upright.

I was tired at the half-way point, reached in just over two hours and surprised to learn I was now seventh, though with three or four more runners within a kilometre behind me.  I told myself that if I could run up all the hills on the second lap, nobody would catch me and I might even catch some of the runners up ahead.  At the turn on the second lap (3/4 mark of the race), though very tired, I was indeed closer to the runners in front and further clear of those behind.  I broke my rule about running up all of the hills with about 8km to go, but my legs were almost non-functional.  Neverthess, I moved into fifth at this stage and was now less than 200 metres behind two other runners.

Running in to the finish

Unfortunately, this was the highest elevation point and there followed the 4km of downhill, some of it steep and some very steep, and the two runners got away from me.  When I emerged from the forest, with 2km to go, they were both still in sight, and I managed to close to about 100m of fourth place by the finish.  My legs were totally hammered by the end, and my chronic right heel injury was sore, but I was happy with my run, finishing in 4:08 with 42.3km on my Garmin.  Given the course topography, I don't think I could have done much better, and I thoroughly enjoyed the challenges of the climbs and the beautiful alpine and sub-alpine forest running.  There were times on the run, even when exhausted, when I thought life couldn't get much better for a near-65 year old.

For today, I just walked 5km, and though my right heel was a bit sore and my legs still stiff and tired, there didn't seem to be any new injuries.

Back on track?

My UK visitor, Liam, the son of my long-time
running buddy, Keith, nears the top of the
challenging Hastings Road hill this morning

I've missed a couple of days of blogging while I had some guests staying.  On Monday, I just did some walking as intended and was pleased that my troublesome heel didn't seem to have deteriorated as a result of Sunday's long run.  I did, however, have some tightness in the lower hamstrings, the same places as cramp threatened many times on Sunday.

I warmed up for over 3km on Tuesday before joining the usual group of Trotters for a 10km run incorporating a few large hills.  The warm-up did the trick and I felt surprisingly good during the run.  My thinking is that, although the Sunday run was thoroughly exhausting, the exhaustion was primarily caused by dehydration.  The dehydration compelled me to run more slowly than would otherwise have been the case, and consequently my body wasn't as trashed as it might have been.  Once my fluid levels were back to normal I was not as tired and sore as feared.

I ran 14km this morning, still somewhat bothered by the hamstring tightness and pain in the right heel, but feel that both issues are improving.

My entry for the Bogong to Hotham 64km trail race in early January has been accepted and becomes my target race in this training cycle.  As part of my planned preparation, I would really like to run in the Deep Space Mountain Marathon, near Canberra, this coming Sunday.  However, I'm reluctant to race if I have any lingering heel or hamstring soreness because I know I will be going all out and risk more serious injury.  Fortunately, it's a low-key event that I can enter at the last minute, so really don't have to commit yet.  My rational self says that over the next four days both injuries will improve sufficiently to let me run.

Some people never learn

Berowra Creek

After little sleep (got up at 2:45am to watch the Rugby World Cup final), I left home at 5:30am and drove 45 minutes to Brooklyn station and caught a 6:34am train to Hornsby where I started running soon after 7:00am.

I was planning to run the 42km along the Great North Walk trail back to Brooklyn to check it out before the Trotters trail run I am organising along the same course in two weeks time.  The trail has a reputation for being gnarly, with lots technical single track, and I wasn't in a hurry, so hoped to finish in six to seven hours.  It took me over nine!

Going off course at one point cost me 20-30 minutes, and I was nursing my right heel on the descents, but that doesn't explain the delay.

I have a well-earned reputation for not carry fluids when I run.  I do find I don't drink nearly as much as other runners, but know that on hot and humid days even I need to do some drinking.  I thought I was addressing the need by carrying a litre of watered-down Powerade in my new Salomon pack, knowing that water was also available at several points along the track, and maybe even a store.

Berowra Water in the background

After the first hour the temperature, which had never been cool, climbed rapidly and the sun blazed down.  The technical track was wearing me out and by half-way I was feeling very tired and had been sweating profusely the whole way.  The next section included some tough climbing and my running slowed, my right hamstring threatened to cramp and I drank what fluid I had, dreaming of a store and cold Coke and Powerade when I crossed the highway at Cowan, the 30km mark.  Alas, no store; just a water bubbler on the railway station that issued a trickle.

Jerusalem Bay

At this point, I had the option of catching a train to Brooklyn and bypassing the last 13km of trail.  However, this seemed like a cop-out, so I drank as much as I could of the tepid water and took a litre with me.  I suspected there was going to be a lot of walking in the last section, and I was right.  After the descent to the scenic Jerusalem Bay, I got to the point where I couldn't really trust my legs any more on descents, nor did they seem to have the strength to climb the rugged hills.  My neck and right shoulder were aching and I was not in a good place.  I could feel I was badly dehydrated, and cursed myself for not preparing for the forecast conditions.  Based on how well I performed in a very hot 50km trail race in Canada a few months ago, I knew that if I had kept drinking today, I would have been travelling faster and with less problems.  Apart from some shuffling here and there, I pretty much walked the whole of the last 13km, and even found that very tough.

I was a happy man when I got back to my car, though unhappy that it had taken me all day.  The right heel that has been bothering me, was sore, but it always is at this distance these days.  I'm hopeful that I haven't made it worse.  Next time it's hot, more fluids!

Surprise!

Running near Winter Park, Colorado

During a US road trip with Sharon and her children in June of this year, one of our early stops was a few days at Winter Park, a ski resort in the Rocky Mountains.  There was no snow, but it was still cold at night and there was snow visible at higher elevations.

Sharon and I did a few longish morning runs through the surrounding forests, including one memorable 20km run.  The runs from Winter Park tended to be all uphill on the way out and downhill on the way back and I tended to get ahead of Sharon on the climbs and get caught on the descents.  This particular run was following the usual pattern and I had a lead by the time we passed through the highest point and began our descent back to civilization.

The moose takes fright and runs off

Approaching the small town of Fraser on a gravel road, I thought I heard the tell-tale footsteps of Sharon coming up behind me, and after a hundred metres or so, turned to see how she was going.  It wasn't Sharon at all, but a young moose.  We both got a big fright and it scampered off into the forest while I tried to get a picture.

I had been telling my fellow travellers that it can be hard to see moose, and never expected to have one come to see me.  I suspect it was a young male checking me out, but don't really know.  It's always a thrill to encounter large animals in the wild.

For training today, I ran an easy 6.5km, still conscious of some sensitivity in my right heel, and followed that with nine holes of golf.  I will run a bit harder tomorrow.

Marking time

Some of the Thursday morning track group.

The day started with supervision (I use the term loosely) of the Thursday morning track session at Terrigal Haven in the light of a beautiful sunrise.  Pity about the flies!

I now live in Terrigal, having moved here from Copa nine months ago, so am within walking distance of the track sessions at The Haven.  Walking there and back, my right heel seemed OK, and I was hopeful my post-track session training run would show that it had improved.

Some of the new trail I explored this morning.

As a little more motivation, I decided to check out a pathway I had seen on the map but never run along in the 11 years I have lived on the Central Coast.  It wasn't very long, but could be used to add variety to other runs if it proved runnable.

The first couple of kilometres of running were much better, pain-wise, and my mood improved.  But by the last few kilometres of the 9km run, the pain was a little more obvious.  Nevertheless, it was better than yesterday, and with another couple of easy running days scheduled, I'm hopeful it will be ready for a long run on Sunday.

The new path was short and quite runnable, so will provide an alternative to running up or down the busy Terrigal Drive when I want a change.

West Yellowstone

I have made several trips to the US this year and taken the opportunity to run in many different and sometimes exotic locations.  Often the runs made while travelling stick in my mind as much as any other aspect of the trips.

The view from the fire-trail south of West Yellowstone.

One from the small town of West Yellowstone, on the edge of the famed Yellowstone National Park (the best in the US in my opinion), tested me to the limit.  I had a long run in my training plan, and needed to do it from the hotel where we were staying to minimise family impact.  The few sealed roads passing through West Yellowstone were busy, given that it was peak tourist season, and often had narrow verges, making them unattractive for running.  I preferred to run on fire-trails or hiking trails anyway, though none of the latter were near West Yellowstone.

I pored over Google Maps via MapMyRun the previous evening to map out a course that would be easy to follow and give me the distance I needed (40+km). A forest road that headed south, parallelling the Montana/Wyoming state border and the western edge of Yellowstone NP, seemed the best option and I carefully examined the satellite images to verify the map information.  There was a saddle and track junction around the 22km mark that looked to be indentifiable and would mark the turnaround if I made it that far.  I tried to memorise other significant junctions, waymarks and the elevation profile since I didn't have any maps.

I set off around 7:00am on a cool and sunny morning, and despite the ideal conditions, was a little apprehensive for a number of reasons.  Firstly, to travel lighter, I wasn't carrying anything apart from my camera, so was planning to survive without fluids.  It was forecast to warm up to near 30⁰C during the day so it was going to be tough if I was out for too long.  Secondly, the run was at an average altitude of more than 2000m, high enough to affect performance, though I had been training at similar altitudes for the previous three weeks.  Thirdly it was bear country.

Looking towards Idaho from the trail.

Conscious of the distance, I started easily and enjoyed the early running along the very quiet gravel road, bordered by thick conifer forest.  If there were any bears in there, I wouldn't be able to see them, and soon I stopped thinking about them, enjoying the solitude.  The waypoints were recognisable, as was the climb up on to the plateau, and my navigational concerns also gradually abated.  After two hours, not having seen a single person or animal, the trail dipped into a grassy valley and began the climb to the saddle and my turn-around.  I was starting to feel tired and warm, and toyed with the idea of turning earlier.  However, I knew that although I would be cursing the extra distance on the way back, I would be glad I had persevered after the run.

I reached the track junction as expected and gratefully turned around, reminding myself that every step now was a step closer to the finish.  Although bordered by the forest, the road was mostly in the sun, which was now beating down.  In another hour, it was becoming a battle and by half-way back my pace had dropped to a plod and I was eagerly checking off the waymarks, which were coming way too slowly.  The last hour was ugly, but I never stopped moving, and finally made it back to town and the hotel shortly before midday.  Apart from two mountain bikers close to town, I didn't see anybody else at all on the trail, and no bears.  Though exhausted and dehydrated, I knew the training run would bring dividends, and happily set off for a day's sightseeing in Yellowstone.

My heel was tender during my run today though not as bad as I feared, and has become less painful during the day.  I will try an easy 22km tomorrow, but cut it short if necessary.

Mixed fortunes

Good omen?

As I left my house at 5:00am in the pre-dawn gloom to start my 37km long run, I found a $50 note on the footpath.  I hoped that was a good omen, because I really wasn't looking forward to the next three plus hours.  I felt a bit tired and sore all over from yesterday's hard 10km, and had even brought along my iPod and headphones, so that I could listen to music as a distraction (something I rarely do these days).

Once I started running, I didn't feel as bad as I expected, and after the usual four to five kilometres of warming/loosening up, I settled into a reasonable pace.  The iPod took my mind off the time ahead as many of my playlist tunes are evocative of times and people I have known - a trip down memory lane.

Lake Tuggerah

After the undulating first 12km, the next 10km to The Entrance is flat, much of it along the bike path bordering Tuggerah Lake and my pace picked up to comfortably average sub-5:00/km on a superb early morning.  Even when I started hitting some more undulations after 22km, I was maintaining my pace well.  But as I climbed a gradual hill with 9km to go, I became conscious of my chronically-injured right heel becoming very tender and painful.  Within a kilometre my pace had dropped back to 5:30/km, I was favouring my right heel significantly, and I had lost the good running form I had maintained to that point.  I plodded on to the end, not enjoying it at all and hoping that my heel problem wasn't returning to dog my life as it had done up until six months ago.

The Entrance

It's now eight hours later, and the heel is still painful to walk on, though has improved somewhat.  I just have a 5km walk scheduled for tomorrow and a shorter run on Tuesday, so I'm hoping that gives it time to recover sufficiently for the 20-25km run I had planned for Wednesday.  If not, I'll have to re-evaluate my training and racing plans for the next three weeks.  Not happy!

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.

Next six months

Paul Every, Phil "Spud" Murphy and Jan Herrmann, running
legends all, at the summit of Mt Bogong on the way to Mt
Hotham in the 2005 Bogong to Hotham (I'm the photographer).

As mentioned previously, the reason I have restarted posting to this blog is that I'm now quite fit and think that if I can train consistently for the next six months, I can run a good marathon.  Maybe even near 3 hours.

I've always been a bit "old school" about marathon racing, believing that you need about three months between peak efforts  -  3-4 weeks to recover, 6-8 weeks of serious training, and 2-3 weeks of taper.  Of course, the running calendar is never that neat, so I will to focus on three races in which I want to do well over the next six months (the last being the marathon), and build my training around those.

Assuming I can get my entry accepted, the first will be the Rooftop Run (aka Bogong to Hotham) on 10 January, a 64km trail race across Victoria's High Plains.  The course is very challenging, with an aggressive cut-off at 34km, and the scenery is spectacular.  I have run it a few times before (see here), but not recently.

The second race will be the annual Six Foot Track Marathon (45km) in the Blue Mountains west of Sydney on 12 March, the largest ultramarathon in Australia, and a race I have run well a few times (and badly some others).  Like the Bogong to Hotham, the course is tough and the scenery beautiful.  It attracts the best runners in the state and has great atmosphere.

2005 Bogong to Hotham finishers.

For the marathon, I wanted to find a race that had a fast certified course, and plenty of sub-3 hour finishers.  However, one major factor has limited my choice.  For much of this year, I have been looking forward to spending three or more months hiking in Ireland during the northern spring of 2016.  Originally, I was going to fly out shortly after Six Foot Track, so I would be back in Australia around the end of June - plenty of time to prepare for the Great North Walk 100s (GNW100s) in mid-September, for which I am Race Director.  Now that a road marathon is on my agenda, my hiking will need to start later, but not too late or I won't be back in time for the GNW100s preparation.

I have decided that I can get by on four weeks recovery from Six Foot Track, arguing to myself that trail races aren't as hard on the body as road marathons.  I considered the races available in Australia, but none were suitable.  The Canberra Marathon is on 10 April, but the new course is undulating and not fast.  Looking to Europe, I found the Rotterdam Marathon and the Greater Manchester Marathon, also both on 10 April, and have decided that Greater Manchester is the best choice.  It's big (~8,000 finishers), but not as big as Rotterdam, has a flat certified course, and plenty of sub-3 hour finishers (~500).

Now I just have to get to the start in good shape and hope the weather obliges.

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!

Canberra

Sunrise over Canberra from Red Hill.

I have been in Canberra the last few days, sadly, for the funeral of a loved and respected uncle.  A silver lining to the trip was the chance to go for a few short runs in the southern suburbs of Canberra along roads and trails I used to run when staying with my Canberra relatives many years ago.

The trail atop Red Hill.

Canberra is an ideal running location, with an excellent network of scenic bike paths complemented by trails in some of the hill and mountain reserves that dot the urban area.  Even running along the suburban streets is a pleasure with their wide grassy nature strips and mature native trees, although you need to be navigationally careful.  Straight roads are a rarity and most roads swing in arcs in one direction or another.  It's easy to lose your sense of direction.  A bonus for Canberra running is the weather, which is perfect for much of the year.  Humidity tends to be low and temperatures generally moderate, though you so need to be prepared for some hot weather in summer and sub-zero temperatures in winter.

Canberra suburbs from Red Hill.

I ran the same 10km loop, but in alternate directions, on each of the last two days in temperatures of around 2°C.  The course was a nice mix of those suburban streets and trails in the Red Hill Reserve where I saw a number of kangaroos at close quarters.  From the summit of Red Hill I enjoyed the expansive views of Canberra and its landmarks.  The runs were most enjoyable, though I could feel some marathon fatigue in the quads.  I know there are many other options for great runs in Canberra, short and long, and I have still only sampled a few.

Parliament House and the Canberra Central Business
District from Red Hill.

After the Macleay River Marathon last Sunday, I walked for exercise the following two days and then have run without straining since.  My right heel still bothers me quite a bit, but it's hard to know what are the most significant pain exacerbators.  I have been swapping the shoes around that I wear during the days and have been running in my Nike Pegasus.  I'm starting to think that even wearing the heavily-cushioned Hoka shoes for casual wear is a bad idea because I'm getting pain just walking around.  I think I'll stick to the Nike Pegasus for both casual wear and running for the next week or two and see if that makes a positive difference.