Been a while

Was on holiday last week at Seal Rocks - great time and will add some video footage of me waterskiing and being dragged by the speedboat on a doughnut in the next few days. Very little exercise when on holiday. Have been riding to and from work every day though. Getting much stronger on the bike - PB on the way in is in 36:57 and 39:27 for the ride home. No swimming though as it's such an arse.

Best news is the improvement with the insertional tendinopathy. Still feels stiff but pain has subsided a lot such that I'm not doing eccentric loading on it off the edge of a stair so getting real extension. Always feels much better after the exercises too so similar to last year with the other achilles. Seeing Dr Kuah next Wednesday so hoping to resume light running again then.

Good luck to all the HuRTS boys at the State 10km on Sat. I've got a cheeky couple of bets on so will be looking for TB and Tucks to have good ones....

Update

Yesterday was just a 1km swim in the Cook + Phillip in 23:02 feeling pretty good. Planned to ride home but got stuck late at work so gave it a miss. Today was another km in 23:07 then a ride home in 39:28. Flying home tonight, although I was lucky with the lights. Still love the bike and Parriwi Rd.

Heel similar. Pain definitely on left hand side only though. Have adjusted eccentric loading to try and pin point the exercises.

Easter Weekend

Nothing on Friday, Saturday and Sunday. Put on a load of weight (about 4kgs - up to 68kgs now) on a diet of beer and chocolate. Wouldn't be too bad if the achilles was showing huge signs of improvement but it isn't. Much less pain on the right hand side at the insertion but still the same on the left. I'm wondering whether it's because of the way I do the eccentric loading and where it is loading the achilles the most.

Just 1km in the Boy Charlton pool in Manly this afternoon. 24:29. Had to stop a few times though with slow swimmers (yes, there are some even slower than me) and Bec and Billy asking incessant questions from the Fun and Splash lane next door. Bec asked if she could swim in my lane at one point and I said no, it's only for serious swimmers. She then matched me stroke for stroke in the fun and splash lane adjacent to mine for 1 length which pissed me off.

More of the same

Ride in in a good time but my garmin stopped tracking after it got too full of info. Swim at lunchtime in 24:33 - first 10 lengths crawl then alternating. Surprised it was a minute slower than yesterday but must have slowed when I tired on the later crawl lengths.

Improving

Saw Carl this morning (session 8) and did a load of stretches and core work. No doubt my stomach will be screaming in 2 days time like last time.

Rode to work in 39:45 and home in 42:39. Swim was 23:33 (I think my PB last year was 22:33 but determined to get under 20). Felt tired in the first half of the ride in but felt strong on the swim and ride home.

Same again

39:53 on the way in, 24:01 for the swim and 43:08 on the way home. Getting quicker for each. Feeling quite tired though which is good. If I can get under 20 mins for the swim I might even consider doing a triathlon.

Non-running Update

Saturday was 1km in Warringah Aquatic Centre. Sunday was a rest, recovering from a hangover after TB's 30th. Today I cycled in (40:50), did 1km in the Cook + Phillip (25:34, which wasn't too bad considering I got massive cramp in my right hamstring towards the end of length 15 which almost drowned me) then a ride home I'm guessing in 44 something but I forgot to start the watch. Rode with Richard which was easy on the flat bits but pushing the hills.

Heel is slowly improving. Swelling has come down a lot and little pain throughout the day. Very aware that if I did the slightest run it would flare back up again though. Continuing with the eccentric loading, nitro patches and Strassburg sock. The sock is a pain in the ass. Seems to cut of blood circulation half way through the night and wake me up.

Only 1 month to go before I see the Doc again...

Riding

In in 41:22 and home in 46:22. Only marginally quicker than my running PB. Would have been a lot quicker coming in but got lost in the Rocks following my running route which is inaccessible for bikes. Definitely harder riding home due to the hills in Mosman. Great to overtake the mountain bike riders up the hills though.

Bike

Thanks Tim and Dave for the offers of bikes, but couldn't turn down the opportunity of heading out to buy a new toy. Bought an Orbea Aneto, felt pretty light and looked pretty cool so that did it for me. Rode home tonight. Took about the same time it takes me to run home with all the stopping at lights. Got down Parriwi Rd at bit quicker though. Photo of when I reached home is above. Also added a few photos from Kangaroo Valley.

Gents, you're spot on about the head to heads. I wasn't sleeping at night.

Good luck to all those racing at Lane Cove on Saturday - expect to see Durante sub 33 and MC sub 35. Also good luck to Jamie on his sub 3 marathon attempt in Paris. Wish I could tell you what you have to do...

HuRTS - 45mins Fartlek but out for a while

Tough session but a fair crowd and towards the start Durante, Clyde and I broke clear with Serg for a while before Serg eased back to Muz, Kanser and Richard High with MC leading a large bus further back. We kept the pace pretty honest throughout, turning about 100m short of the furthest we've previously reached. Ran back all the way with them until the hills at Mrs Macquarie's Chair where Durante pushed ahead and Clyde tried to stay with him. I floundered like a lost soul. Eventually got reached 2 lamp posts short of the Stone Gates. Clyde was 1 lamp post short - he's plainly been fooling everyone as to his level of fitness. Durante reached the Stone Gates with a few seconds to spare. I reckon he'll go 32:XX at Lane Cove on Saturday if he doesn't kill himself on Thursday. Given Hickson Rd is scheduled, that is not a given.

Then went to see the doc and got the news I was expecting. Continue the eccentric loading, apply Nitrogen patches (I've already got them from the chemists) and use the Strassburg sock which I've also bought. But no running until May 6th (5 weeks) when I see him next. I'll start riding to work and back and will go swimming.

Realistically I'll need 3 months ramp up time again so I won't do Gold Coast (at least not the marathon) but will see whether Sydney is a possibility instead. If all thinks sort themselves out properly, first competitive race will likely be City to Surf where I'll try to retain that Seeded Start.

Monday run home

Attacked the hills again. Problem with doing that is that you never really slow down in between. 29:05 at Toyota Garage and 55:52 all up. Heel still not right, Sunday runs always bugger it up. I haven't eased up on the training though - probably knowing that the Doc will tell me to rest or ease up tomorrow so squeezing the last few proper training runs it. Kirsten made a good analogy of when she tells herself on Friday that she's going on a diet on Monday and makes full enjoyment of the weekend in between.

Kangaroo Valley

Friday

Run home from work at lunchtime with the first section via Cremorne point with Kanser, MC, Durante, Benny St, Dicky H and Clyde. When I left them I worked the hills again, finishing about 16km in 72:20 (after 45:20 at Toyota Garage).

Sunday

Rested Saturday so headed out early on Sunday (only time to fit it in albeit knowing it would aggravate my heel). Ran through Kangaroo Valley village then straight up Berry Mountain. Turned around at 14km on the Garmin then ran back. 14km came at the very top of Berry Mountain - 5kms after the start of the climb. Felt really good though, no doubt due to the rest the day before. It was a fantastic morning on top of the mountain - beautiful sunshine but looking down on the fog resting over the valley. Obviously pretty quick on the way back with 5kms of straight downhill. 2:01:47 for the 28km. Averaged 4:39's on the way out and 4:02's on the way back for 4:21 average all up. Splits went:

5:01, 4:30, 4:24, 4:12, 4:21, 4:05, 4:19, 4:05, 4:16, 5:04, 5:03, 5:22, 5:21, 5:04, 4:05, 3:53, 4:02, 4:17, 3:42, 4:08, 4:04, 3:52, 3:52, 4:02, 4:18, 4:11, 3:58, 4:03.

HuRTS Pyramid session

A number of the regulars missing today, so that the front group was just Tucks, Muz, new chap Jasper and me. Second group was led by LF Charlie with Ray, Vlad (taking it easy before Ironman), Dom and a few others.

Really good session today. I led them all (other than the final 450m) with Tucks sitting on my shoulder the whole way. Muz is still feeling the after effects of Six Foot while new chap Jasper seems to have a bit of raw talent. The session was good in that it was sufficiently uncomfortable from the beginning and yet the times were very consistent, particularly the 3 lap efforts which can blow out. Times went:

83, 2:48; 4:11; 5:38; 4:11; 2:42; 72.

Brings up an overall average of 3:03 per km for the total 7230m. Still a far cry off Dec 11th (87; 2:50; 4:11; 5:27; 4:00; 2:37; 71). It was hot today though - 31C. Heel feels fine but calves are very stiff from the eccentric loading. Sod the Ultrasound guy.

700th post

But little to write about. Saw Carl this morning. He killed me on core strength work. Jogged there and back (2km each way). Had a client lunch and evening drinks so no other run. Had ultrasound where the bloke told me it was acute insertional tendinopathy and that I shouldn't be running. Then had massage with Gary. Gary called this evening having spoken to Caleb and indicated things weren't as bad as the ultrasound bloke made out. Slightly encouraged by that but I'll wait to hear what Dr Kuah says. Certainly feels as though the eccentric loading is working. Gold Coast may not be on but I just want to be able to run injury free again and enjoy my training. There are always races to run.

HuRTS 14 x 3mins

Tough session today. Very warm and still struggling with the after effects of Six Foot. Didn't feel comfortable at all even from the first rep, just a little dead in the legs. Was also worried about how I'd hold up for all 14. So tended to run easy for the first half of each rep then pick it up in the second half. Ran with the front group of Durante, Tucks, Serg (rapidly improving), the Judge and the Chairman. Serg dropped out after 10, the Judge, the Chair and Tucks after 12 leaving me to chase Durante over the final 2 when I started to struggle. Still kept up the same distance (between 900-910m for each rep - just short of gate to gate each time) but Durante stretched away on the final 2. I was outsprinted by MC, Andy and LF Charlie on the final rep.

Pleased to have completed the session. First proper HuRTS session in 2 or 3 weeks.

Run home

Missed lunch with an ISDA talk so ran home instead. Been feeling as if runs have been getting into a bit of a rut recently so happy to have done so. Felt pretty bouncy so attacked the hills - something I'll be doing more of in the next few months. Was a bit uncomfortable to start with raising the pulse more than usual but then settled into a pattern and felt pretty bouncy. Happy the effort.

Fantastic run by Timmy Rowe on Sunday - 1:34 for the Smithfield 30km. Way quicker than I was expecting. Everyone is eagerly anticipating his Canberra effort. Good to see DrJH running strongly at Lindfield - he'll be hard to beat this season.

Striders STaR - North Head

Rocked up this morning to a very depleted crowd - one person in the 6:10 group and about 8 starting the 6:20 group including Gareth Banks, John Binfield, Dennis, Mark Fiore, couple of girls and a chap called Simon. Picked up Ray heading up to North Head. Very easy pace to start with chatting all the way. Discovered that there is form behind the recent rise of John Binfield - he was pretty good as a kid coming 16th in the Inter Counties Cross Country (equivalent of Nationals) and ran a 1:59 800m.

Continued this way until coming down into Seaforth in the final 5km when the chap called Simon (who had been running ahead of us, getting lost then rejoining us) pushed ahead and I ran with him. Was probably running under 4:00 per/km at that stage but I didn't have the Garmin on. All up about 2:27 for the 30km.

Could feel the heel all the way and it's sore. Had been responding well to the eccentric loading (but not on a step) before that so I'll continue it. Will be a long process.

Easy Friday

Out today with a good crowd of Serg, Kanser, Shandyboy, Durante, Benny Saint, Clyde, Tucks and bumping into Tim C along the way. The usual Monday route in about 63 minutes. Felt pretty tired towards the end so I think I've still got a bit of Six Foot in me (that sounds rude).

Went to Northside Runners this morning to get a pair of shoes with a shallower heel following the Doc's advice and settled on a pair of Nike Structure Triax after testing out a load of different types. Haven't worn Nikes since I was 14 years old so will be interesting to see how they go. Also tried a pair of "Newton's" which are specifically designed for people like me with a prominent heel strike (look at my photo approaching the finish line of Six Foot below). They felt weird but will have a word with the Doc to see if he thinks they are worth a try.

Edit: Just updated the race calendar. May and early June looks busy. Great prep for the marathon though.

HuRTS Mona Fartlek

Yesterday, saw Carl in the morning with my quads still screaming but my heel absolutely fine. Then saw Dr Kuah in the evening. He seems to think it's more likely to be "insertional tendinopathy" as opposed to retrocalcaneal bursitis but I'm having an ultrasound next week to determine which. The tendinopathy will be easier to treat (prevent coming back) so I'm hoping it's that. He seemed to think my shoes were the main problem, as well as calf tension. He said not to stop running but just to take it easy.

So popped down to HuRTS for Mona Fartlek and ambled around the back with Ray and Chris G. Useful to take the floats easy and stretch the legs on the faster bits. Easy jog around Farm Cove at the end for about 9km all up. Durante was flying, making the Stone Gates (which no-one has done in a while). He's the man in form at the moment and my Head to Heads could take a bit of a battering. Still had a slight headache from last night at Hurricanes and the Beach Road. The usual trash talking (particularly from Timmy and Kanser). Wildman has gone soft. He's so fit now he can't hold his beer so I'll have to rename him Pussyboy. Durante had to drag him home early after he started waxing lyrical about the 20 year old girls in his squad....

Six Foot Track - 16th in 3:53:38

This is an event like no other. I say event as it's not really a race. Even on the start line I wasn't nervous - just standing around listening to all the lighthearted humour and soaking up the spectacle. It can't be a race when you're averaging over 5 mins per km and at any time feel as though you could run faster, but know that if you do you may blow up in 5kms time. It's a strength endurance test, and probably the toughest one around.

Most of the HuRT Squad lined up together 2 or 3 rows back. The gun went before I was ready and just after my Garmin had switched off from satellite mode so I spent the first 20 seconds jogging trying to locate satellites. It finally locked them in so I concentrated on the task in hand and found myself picking my way down the steep stony section before the Nellies Glen steps next to Tucks. This is where I realised my first (and biggest) mistake of the day - choice of footwear. I chose my old racing flats with the heel wedges, partly due to the wedges making things easier on both achilles and partly due to the benefit of the light weight up the hills. They had both of those benefits but I could feel every single stone through the forefoot. My feet are still bruised now. They slowed me down on the downhills - particularly after Mini-Mini saddle and at the very end.

Finally got to the bottom of Nellies Glen and stretched out a bit. Found myself running 3:43 and 3:40 splits feeling as though I was running 4:10's. Caught Andy on this section then Dicky H and Chris G. Then Tucks caught up again soon after and we ran together all the way to Cox's River. He pulled ahead slightly on the final 2km of the technical section as I still wanted to feel fresh at Cox's. Waded through Cox's, took on a gel and Hi-5 drink, had a wee then set-off up the hills to Mini-Mini. I got to Cox's in 1:10:02, bang on schedule. Tucks was nowhere in sight, and remained that way for the rest of the race. He ran incredibly strongly from Cox's onwards which shows what strength in reserve he has. I reckon the hills up to Mini-Mini are the hardest. You still run them as you haven't given in to walking yet but despite this they are some of the steepest. I ran most of the way to Mini-Mini overtaking quite a few runners as I did. Hobbled down after Mini-Mini (bloody shoes), waded through another 2 rivers (where did they come from?) then started on the hills up to Pluvi. Overtook Tim Ashby here who muttered something about "this being ridiculous" (he wasn't wrong) and generally went the whole way up with Adam Jordan and Trevor Jacobs. They ran (in a sort of Cliff Young shuffle) the whole way, whereas I would walk with a long stride the steep sections then run quite quickly the flatter sections. This way, I would catch them up on the flatter sections as well as stretch my legs a bit. I think it pissed them off though. Overtook Brendan Davies near the top of Pluvi and then Cameron Arnold right on the summit. Took on more gels and bananas, hi-5 and water (the aid stations always seemed to appear just as you needed them) then set off along Black Range. Pluvi was reached in about 2:17 - again, bang on schedule.

I was hoping to get into a good stride here and count down the kms - first to 30km and then in 5km sections. However, 26km to 30km seemed to take ages. There's more hills than I remember and I was plodding. If I got a split under 5:00min p/km, I would celebrate. I passed Paul Arthur at this stage and then saw Ray up ahead. Seemed to take ages to drag him in and I hardly flew past him. We had a brief chat and I slowly eased ahead like two ships drifting in the sea. From here on in I was largely alone save for the cheering bystanders who temporarily lightened the mood. I passed one bloke struggling badly just before Caves Road, then was passed by another at about 40km who flew past me telling me to hang on in for a sub4. I fell down some slippery steps just after Caves Road but just landed on my arse. More painful was the sudden cramp in my thigh trying to stand up again. Finally got to the top of the hill above Jenloan Caves signalling 2kms to go. However, the joy at being so close to home is tempered by the fact that you have to navigate the most painful part of the course - a steep rugged downhill. My feet were killing me. I couldn't just let go and run as I would have fallen off the edge (about a 400ft almost vertical drop) so had to run putting the brakes on which was agony on the thighs. Was just about holding off the cramps but it was close. Then the final run in which makes it all worthwhile. The MC calls out your name and you get a huge round of applause. Crossed the line with hands aloft in 3:53 - a 19 minute PB, but who's counting.

Great runs by Tucks who powered ahead for a 3:42 and Terence who I didn't see for the whole race but finished 4 minutes ahead in 3:49. The HuRT Squad backed up well with Ray holding on for a 3:57, Richard Green getting under 4hours for the first time for a 3:58 and Chris Graham as consistent as ever in 4:02. Muz had a good first run for a 4:06 just behind Andy. Tim A and Dicky H struggled in the second half for 4:25's or thereabouts. Charlie just missed his target with a 5:02. Both Dicky H and Ray continued the HuRT Squad tradition of requiring Oxygen and a drip from the St John's Ambulance tent.

Great few beers in Caves House with Charlie, Tucks, Muz, Andy, Dicky H, Ray (who looked drunk despite being a teetotaller) and Terence, then home where I crashed out. Bit disappointed to miss out on the team prize but Gramps Army are just too strong.

Thighs are killing me still now. Weird thing is that my heel bursar is fine. Still seeing the specialist on Wednesday though as I need to sort it out before continiung marathon training. This race has taught me that it's all about the kms.

Will be back again for this one.