Miserable update

No running for another 3 weeks at least. Just more of the same exercises. They're working, but slowly. We'll do autogous blood injections if it hasn't improved sufficiently by the end of this month. So Sydney may be out at this rate. May consider Melbourne in October instead. I think Tucks is running that one.

Good news is Rebecca got picked to run for Manly West in the area cross country. Top 6 got selected for U9's so she did really well as she's only 7. Apparently the PE teacher's advice in the trial was to start slowly and keep on going. My advice the night before was to sprint off like everyone else and to hang on as long as possible. She said she listened to me because I was a proper runner.

New PB riding in yesterday in 36:54. Got caught by the lights badly at the end too.

Another update

More riding in and out each day. Getting strong on the hills on the bike. Had it serviced today and it was running very smoothly on the way home. Given up on swimming though. Just too boring. Up to 66.2kgs. Been increasing the weight on my back doing the eccentric loading and can now put quite a bit of weight on my left achilles without pain. Also icing immediately after which I'm sure helps. Am still constantly aware of it though. Back to see the Doc on Wednesday and really hoping he'll allow me to start jogging again. Feel as though there is nothing to be lost by doing so.

Some great results at the weekend - Durante running 32:08 and Muz 32:28 being standouts - both beating Tucks for the first time. He didn't run badly either with a 32:36. Good solid run by Kanser in 33:29 plus some sub-35's from Phil Woods, John Binfield and TB (first time).

Emailed Sean Williams this evening to discuss a training plan for the marathon. Kanser's looking too strong so I need some expert advice.

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.