Wednesday, August 05, 2009

Mark Steinle

Mark was perhaps the only top junior of that era who went on to some success. He ran the marathon in the Sydney Olympics and was Britain's best marathon runner in the early part of this decade with a PB of 2:09:17.

Missed getting out at lunchtime due to a business lunch, but head out later this afternoon for the Monday route. Couldn't get the legs going today though. I wasn't gunning it, but was certainly looking at my watch and keeping the pace honest but was surprised at how hard the slow pace felt. 31:33 at the turn and 31:39 on the way back for 63:12. Timed the km around Farm Cove in 4:03 (compared to 3:57 feeling easy on Monday). I guess it will be a long journey back...

Monday, August 03, 2009

William Styan

Yep Jamie, decided to rehash and old practice of listing the names of runners for each title. Current list is those I used to run against as a kid. Ceri Rees dominated North Eastern road races and cross country as a junior. He was a year older than me so we were never really on a par. He was rumoured to have run the Great North Run in 1:16 as a 13 year old. William Styan was from Yorkshire so I only used to run against him in whole of North England races or national races. He was second when I won the Northern Boys X-C Champs, but he won the Inter-County X-C Champs the year before.

Today was the usual Monday run with LF Charlie, TB and Nick Fairfax, picking up Aus along the way. Turned in 32:36 then Nick picked up the pace on the way back. I ran with him and we got back in 63:33. Felt great today and pleased as it's my first attempt at consecutive days running since the end of March. Achilles better than ever - adding a bit of concentric exercises at the end of the eccentric loading and it's helping a lot. Picked up nasty blisters today though due to forgetting my socks.

Sunday, August 02, 2009

Lee Morgan

Fantastic run today. Dropped Billy at a party at Narrabeen Sports High (it was for Thamal's son - Thamal being a good runner who finished 7th in yesterday's 10km at Lane Cove in about 33:40) then set off around Narrabeen Lake. Had to double back on myself a few times around Narrabeen track (Sydney Institute of Sport) but eventually found my way through Cromer Golf Course and on to some fantastic trails on the south side of the Lake. Headed over to the beach afterwards and ran half the length in the cold water. It wasn't quick today but just wanted to get some time on feet and managed about 80 minutes.

Friday, July 31, 2009

Ceri Rees

Pulled out of the ride in to work this morning at the slightest sign of rain which I was disappointed with as it turned into a beautiful day.

Massage with JLP at noon so ran straight up Oxford St to get there (21:23) then back to work via Centennial (35:08). Averaged 4:20's on the way there but struggled after the massage doing 4:40's. He tortured my tibialis posterior.

Thursday, July 30, 2009

Centennial Cycling and Musings

Got news today that the JPMorgan race is definitely on this year after some rumours to the contrary. 11th November is the date to aim for. I'd like to be vaguely fit for this as it's the one event I've raced every year. Thinking of that, I tracked down my times from each year and it shows a pretty steady progression. Big jumps in 2003/4 when I started training more regularly (albeit my "long run" was still only about 14km - just over an hour and every other run was about 35 mins) and then again in 2006 when Timmy C, Ray, Chris G and I established the HuRT Squad with Hickson Road reps, specifically with JPMorgan in mind.

2000: 19:55
2001: 19:57
2002: 19:45
2003: 19:07
2004: 18:47
2005: 18:55
2006: Cancelled (but 18:03 in New York)
2007: 17:54
2008: 17:23 (and 17:53 in New York)

Headed out at lunchtime with Ray on the bikes to Centennial where we did 4 laps then rode back. One quick lap which I did in 6:35 and Ray in 6:57.

Wednesday, July 29, 2009

Getting excited

Big progression on the achilles in the last 2 days, partly due to JLP's new exercise.

Strength training with Carl this morning where he started to work on the legs.

Then rode in. Out at lunch with TB, Serg, Timmy C (getting strong), Loobs, Binfield Motors, Clyde and another for the Centennial route. Cut back with Loobs from Fox Studios Gates as per 2 weeks ago. 55:40, having slowed down over the final 4km. Tiger appointment this afternoon and ride home this evening. Sometimes wonder when I manage to fit any work in.

A couple of bets have been laid for the City to Surf. I need Timmy L to get under 50 mins and I need Charlie not to get under 45 mins. The weather conditions could help me on one but will cancel out the other.

Flakey - I won't be running C2S despite my current optimism. Those hills would kill my achilles and I'd be struggling to even get a preferred start for next year.

Monday, July 27, 2009

Finally some rest

...now that the tour is over.

Picked up a virus last Tuesday evening which laid me out all day Wednesday and still feeling sorry for myself up until the weekend. Ventured out on Saturday feeling better and ran to Shelly Beach and back via Queenscliff (about 8.9km averaging 4:18's). Then started to feel shivery again so I don't think I'd totally kicked the virus at that stage.

Headed out at lunch today on a cold, crisp day with Serg, Timmy C, Mat K, Clyde - picking up Kanser and Andy on the way. Quite a brisk 31:17 on the way out (4:17's) and a brisker 29:57 on the way back (4:03's). Felt pretty good getting into a rythmn on the way back but struggled as usual on the hills.

Nice runs by Serg (35:42) and Timmy L (37:46) at the Sutho to Surf. Will be interesting to see what Timmy can do over the next two weekends at Lane Cove and in the C2S. He's timed his run in to form perfectly.

Monday, July 20, 2009

Best of days

Glorious weather today; cool (although warm out of any breeze), sunny and fresh. Quite a big crowd for the usual Monday run of Serg, Timmy C, LF Charlie, Andy (who took a stack), Luboff, TB and others. Tended to run at the front with Serg and Timmy trying to reign them back from running 3:30's. I thought we were going very easy but we ended up at 32mins on the way out (4:19's) and 31.5 mins on the way back (4:15's) for 63:33 all up. Felt good and heel was fine although I started to feel a bit tired coming up the last hill before the Art Gallery.

Rode in this morning in 35:07 on the new thin wheels, 3:40 up Parriwi Rd where I was pushing quite hard. Will ride home early then head up to Narrabeen track for the kids session.

Friday, July 17, 2009

More running

Heel was a bit sore after Wednesday's run I think due to the hills. Plenty of ice on it yesterday and today and it's back to feeling good again.

Went out with TB, Springer, Hamish and Bill today for the Monday route. Nice and easy to start with but Springer was playing George Hincapie today and gradually wound the pace up. Kms went as follows: 4:30, 4:26, 4:31, 4:22, 4:16, 4:09, 4:07, 4:12, 3:50, 3:56. All up about 10.7km.

Saw JLP for some torture on my calf this afternoon and picked up my bike having been serviced and with some expensive new thin Schwalbe tyres on so I'll be flying home this evening.

Wednesday, July 15, 2009

Busy day

Saw Carl at 6am for an hour, then rode in (36:50), then headed out at lunch with MC, Serg, Clyde, Kanser, Andy and John B for the Wednesday Centennial route but cutting back from Fox Studios gates. 12.13km in 54:52 (4:31 pace). Felt fine, don't think there's too much wrong with my cardio. Kanser was wheezing like a Grandad though. He reckoned that Timmy had puffed him out in the morning. I think he's been slacking.

Saw the Tiger this afternoon. Planned to ride home but heading out to watch State of Origin instead. Heel feeling a bit stiff after all today's efforts but not too bad - just need to get some ice on it.

Monday, July 13, 2009

Tour de Highnam

Been watching it all. Tend to fall asleep on the sofa at about 9.30pm then wake up to see the final 60km. 3 great days in the Pyrenees so will be twiddling my thumbs on the rest day tonight.

Fitness going OK. Ran 7.5km on Saturday averaging 4:16s. Rode in this morning and was surprised to beat my PB which it hought I wouldn't get close to again - 12:46 at Mosman (versus 12:56 last time), 26:42 at Harbour Bridge (26:58) and 33:20 all up (33:38). Planning on getting some thinner tyres so I can go even quicker.

Heel coming along nicely. Still taking it day by day and it still protrudes but pain is way down.

Lunchtime was a 10km run with the boys - first time in months. Group consisted of Serg, Kanser, Tucks, Springer, LF Charlie and Kaley. Gentle on the way out but a bit quicker (closer to 4:00 pace) being led by Springer on the way back.

Friday, July 10, 2009

More easy stuff

6km yesteday, 5km point reached in 20:42. Plenty of cycling in the rain. Result is I now feel a man cold coming on.

Tuesday, July 07, 2009

The comeback....

Probably not, but might as well get myself in the right frame of mind. 6km, 5km point reached in 21:22.

Tuesday, June 30, 2009

Single Dad

Acting the single Dad at the moment with Kirst in the UK. Managed to get out last night as I took the kids to Narrabeen track. Ran 8 x 400m with Gus and Luke (the strongest of the young Striders) striding the first 200m and making them kick past me with a Coe double kick at 200 and 100 to go. All averaged about 88's with 30 seconds rest so wasn't panting. Lots of sprints and stuff which did my heel no good this morning but have tretched and iced and it's calmed down.

Core session with Carl over lunch which was good. Anything to get the heart rate up (other than driving my new car at 80km/h around tight bends) is good this week.

Wednesday, June 24, 2009

Almost a runner

Easy 6km with Kanser at lunch today, same route as Monday. I say easy, but Kanser was piling on the pace just to try and make me suffer. Small victories, I thought.

Tuesday, June 23, 2009

Cycling

Rode in pretty quick (just under 36), then went out to Centennial with Ray at lunchtime and rode 4 laps then back. Fastest in 6:43 where I was trying hard but not killing myself (Ray did 7:41 but he has a slower bike). Then a ride home after a long day at work. Fine until Battle Boulevard where I was just hit by fatigue and felt knackered. Famished now.

Heel still great, swelling has come down even more.

Monday, June 22, 2009

More running

Another 6km with Wildman and Timmy Cradock. Nice to be able to get out for a run with the boys again. Beautiful day and heel still feels good - lots of flexibility in stretching it.

Rode in and out - fast on the way home to get the kids up to Narrabeen track for a Tony Wong special. 4 x 500m, 1 x 300m and 3 x 150m. Billy cried at one point and Bec only kept going when I told her she wouldn't get pudding unless she beat me. I'm going to suggest I take the young ones next time and just do some fun sprints and relays as that's all they turn up for.

Saturday, June 20, 2009

Happy again

Voltaren kicked in beautifully from Thursday. Swelling has come right down. Really pushing the stretching exercises and getting much more flexibility. Saw JLP yesterday and he hammered my Solus which was agony but eased things up a lot. Today I cut a line down the back of my old Brooks ST Racers (the ones with the heel wedges in) like Tim Cradock had suggested last time I saw him. Ran the Manly beach 6.15km in between showers in 25:17 (4:07's) feeling great. Felt a bit like running in thongs on my left foot but first time I've finished a run in months with no pain or stiffness.

Thursday, June 18, 2009

Haglund's Syndrome

I'm convinced this is what I've got. Sounds better than "insertional achilles tendinopathy" as well. Have done so much on the achilles but the swelling never comes down unless I take anti-inflammatories. All the stuff I read on the net suggests that's more of an indication of bursitis. I've plainly had achilles tendinopathy as well as that is what the ultrasound showed. Haglund's Syndrome is where you get retrocalcaneal bursitis (what I was originally diagnosed with) and insertional achilles tendinopathy (what I was subsequently diagnosed with) at the same time.

Achilles seems to be getting under control (from what Gary said yesterday) so I'm going to attack the bursitis with NSAIDS.

Getting lazy on the exercise front. Nothing all of last week while hobbling around following the blood injection. Rode in and out on Monday but too wet Tues, Wed and today.

Have gone long on Timmy L at Gold Coast and short on the Tiger. Need Kanser to make sure he gets Timmy out for a couple of hard sessions this weekend. I reckon it could be pretty close in the run in but no-one's got more guts than Timmy L....

Thursday, June 11, 2009

Pain, Pain and more Pain

Last Friday was a gentle 6km with Springer.

Monday took the kids to training at Narrabeen track with Tony Wong and the young Striders. Ran 5 x 800m which was fine as it was nice and easy. But then we all did some handicapped sprints and I got carried away trying to catch the 9yr olds. Woke up the next morning in a bit of pain. This was exacerbated by seeing Dr Kuah at lunchtime and having my first autologous blood injection into my achilles. It was very painful. It was almost as painful as massages with JLP. Lesser men would have cried. Struggled to walk yesterday and marginally better today. Will give it 5 days complete rest then start the eccentric loading from scratch building up over 10 days. Determined to beat this injury.

Realised I've been drinking too much without the threat of a run the next day to curb my enthusiasm so have decided to go dry during the week. I'm up to 68.2kgs. Could kill a beer.