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.

Conflicts of Interest

With my old running friends at the 2012 London Olympics

In 2012 I travelled to London to watch the London Olympics with old running friends.  Although we attended many different sports, our primary interest was in the running events, and those we couldn't attend in person, we tried to watch live on TV.

Today there has been a lot of news coverage about the World Anti Doping Authority (WADA) finding that systemic drug cheating has been occurring in Russia, and particularly by Russian athletes at the London Olympics.  Despite Russia's protestations, I suspect that the drug cheating is even more wide-spread than WADA has described.  It's like the drug-testing itself, it only formally identifies instances where the proof of cheating is incontrovertible, and doesn't address those instances where it looks likely but cannot be proved.

The start of the Women's 5000m Final

Some months ago, there were stories in the press about the possibility that athletes trained by the former US marathon star, Alberto Salazar, were using prohibited drugs.  It has been denied and nothing has been proved, although I think there is a formal investigation underway.  Some of the allegations revolved around research being done to determine how much of some banned drugs could be taken before athletes would test positive.  I'll bet that there are coaches and organisations in other countries doing the same research.  I guess their self-justification is that if the athlete doesn't fail the threshold-based drug tests, then they haven't broken the rules or gained unfair advantage, but they are kidding themselves.

There have also been leaked IAAF documents in the past year suggesting that performance-enhancing drug use is widespread, particularly among African distance runners, and there have been recent instances of high-profile African marathon runners being banned for drug use.

The start of the Women's 1500m Final

The rewards for cheating athletes, their coaches and their managers are immense.  The kudos is often accompanied by huge financial rewards and increased opportunities.  Ethics and fair play will undoubtedly be ignored by some in the face of such incentives.  The only solution is regulation and high quality testing with severe penalties for transgressions.

However, the WADA findings also seem to suggest corruption on the part of those organisations responsible for enforcing the rules, including the top echelons of the International Amateur Athletics Federation (IAAF).  I suspect that there are other organisers of major athletic meetings and city marathons who will turn a blind eye, or even conspire with elite athletes to hinder drug-testing, in order to have big names at their events.  The rewards for them are similar - kudos, money and opportunity.

Everywhere you look there are conflicts of interest and the only solution involves top-down reform as is the case with other major sports that have been in the news.  Sadly, I've become incredibly cynical.  As much as I want to believe in the integrity of the world's best distance runners, I simply cannot get excited about their performances any more.  I'm not even interested in who the world's best marathon runners are because I simply don't trust in the integrity of the sport.

I joined my usual Tuesday morning running buddies today for 9km with a few hills.  My legs felt wooden in my warm-up and I was happy to follow the pack during the run, with my quads, in particular, feeling very tired.  However, I finished in reasonable shape and will try running a bit further tomorrow, but with no pressure.

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.

Changing shoes

I usually rotate my running shoes
on a regular basis

One of the ways I have managed my chronically injured heel as I have sought to get running again has been by trying to manage my footwear.

For the past twenty years I have primarily used Nike Pegasus shoes and before that various other Nike shoes, a favourite being the Nike Elite.  I'm not dogmatic about using Nike's, and have occasionally used other brands for various reasons, including New Balance and Brooks shoes for years when they sponsored me in the early 1980s.

One reason Nike shoes has found favour with me is because they have tended to have higher heels with a larger drop between the heel and forefoot.  This decreases the range of Achilles tendon movement and I have always had problems with my Achilles (three operations on the left and one on the right).

However, even wearing the Nikes, my right heel was exceptionally painful a year or so ago, and not just because of Achilles tendonitis.  It was also highly sensitive to touch, often with searing hot pain on the surface of the back of the heel, even when just lying in bed, and there was a dull deep pain under the heel.

I have got back to running, despite medical advice that the heel was just worn out, by trying to treat all three problems after initially having nearly six months off running in the hope rest would fix it.  I'm sure the rest did help, but the methods below also made a big difference when I resumed trying to run.

The Nike Elite was my favourite training shoe for many years

Firstly, I decided to raise the heel even further, and after experimenting with various brands of heel raises found some hard 6mm raises that self-glue onto the heel of the shoe under the insole.  This means that my heel drop has gone from the standard Nike Pegasus drop of 12mm to 18mm, not ideal because it places extra strain on the tendon under the foot, risking plantar fasciitis, but workable for me.

Secondly, I decided I needed to reduce pressure on the heel from the shoe and increased my shoes size by a half and tried some shoes that gripped differently on the heel.  After research I found the New Balance 880v4 had the same heel drop as the Nike Pegasus (12mm) and I tried running in them for a change.  I also tied the shoe on my right foot exceptionally loosely (the usual test being the ability to put two fingers between the shoe and my heel) and got in the habit of smearing vaseline on the back of the heel to reduce friction.  It felt strange at first and my foot has come out of the shoe while running on a couple of occasions, not to mention more debris finding its way into the shoe during trail runs, but it's manageable.

Thirdly, I rested the underneath of the heel, which felt deeply bruised, by modifying my running style to favour the heel and try to avoid unnecessary pounding, particularly down hills.

Over time, the heel pain has generally diminished, though always there.  To reduce the chances of recurrence, I have also bought some larger Nike Pegasus shoes and now alternate so the shoe grip pressure changes regularly.

My latest heel pain setback occurred wearing the New Balance, so I am wearing the Nike more often, though still changing every couple of days.  This morning, after four or five days of New Balance, I switched to the Nikes for my short 6.5km run, and the pain was much reduced from yesterday.  Enough to convince me that I can get around the Deep Space Mountain Marathon on Sunday.  It's a two-lap course, so I can always pull out after one if the heel is bad.

The North Face 50km Ontario

Blue Mountain Resort

One reason I have confidence my difficult time on last Sunday's long run was due to dehydration is that I fairly comfortably completed a 50km trail race in Canada in July in extremely warm conditions.

It was already close to 80⁰F by the 7:00am start of The North Face Endurance 50km trail race at the Blue Mountain ski resort and the temperature was close to 100⁰F by the early afternoon when I finished.  The course seemed to endlessly go up and down the escarpment using the rough grassy ski slopes themselves, along with very technical winding single track that prevented the gain of any running momentum.  However, to be fair, there was also some easier flatter single track and roads on top of the escarpment where you could maintain a good pace.

One of the early climbs

Unlike the Australian North Face events, there was no requirement to carry specific equipment and there were drink stations every 5-8km.  I will always run without a pack if I can and decided to take the risk of travelling without carrying fluids.  However, conscious of the weather forecast, I knew it would be important to drink early and frequently during the run.  From the first drink station I was emptying multiple cups of drink as well as pouring water over my head.  For the last half of the race, the routine was to drink a cup of electrolyte, a cup of water, and a cup of Coke, as well as dousing myself and the system worked well.

After my usual slowish start, I moved steadily through the field for almost the entire race and finished strongly in 6:33:03 for 24th place out of 133 finishers.  I could only have done this through managing my hydration well in the trying conditions and need to remember that for future events.

I ran a steady 15km on the roads this morning and was disappointed to have my right heel hurting spasmodically.  The pain was generally tolerable, but it has caused me to postpone for another day the decision about whether to race a trail marathon on Sunday.

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!

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!

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.

Breaking the rules

This morning's short run circumnavigated Terrigal Lagoon

A common saying among runners is "listen to your body", but I've never been a great believer in this credo.  Whenever you are training hard and near the edge, you will frequently be tired and have chronic low-level injuries and other niggles.  If you didn't train on the days when these were issues, you would not be as fit.  It would be too easy to rationalise missing sessions.

These days, I almost always struggle for the first 4-5km of a run before I start to feel human, so it is important not to listen to my body or I would rarely run.  Instead, I always know what I'm going to be doing each day for about two weeks ahead, and more importantly, exactly what I am doing the next day when I go to bed.  If you are undecided, it's too easy to change your mind when you get up because of the weather, or someone else's training plan, or some niggle or fatigue

The entrance to Terrigal Lagoon

Having said all of that, today was a day when I broke my own rule.  I set out to run my scheduled 22km but after one kilometre my injured heel still felt warm and somewhat sensitive, though improved over yesterday, and much better than three days ago.  Even though I felt I could have run the distance without setting myself back, I began rationalising.  I have a 42km trail run planned for Sunday to scope out a new trail run for Trotters, and the three days before that were intended to be relatively easy.  If I took it easy today, I would only be missing one quality training session, and then have another three days for the heel to get even better before Sunday.  And the reality is that missing one quality session ten weeks before my target race (Bogong to Hotham) does not matter in the scheme of things.

So I cut my run to 6.5km, have felt guilty all day, and remain fearful that the injury is worse than I hope.  It's affecting my mood, but if I can get through Sunday's 42km "no pressure" trail run comfortably, optimism will return.