Starting up again

So, I'm going to start posting more regularly in the hope of kick-starting a more regular training regime. 

The achilles is sore for 24 hours after each run but I'm able to progressively run further and faster each time before it affects my form.  I think it's at the stage where running is not detrimental to it but just needs to be managed.  I'm doing 120 eccentric loading heel drops per day and more rolling out than Macca on a Sunday morning.  

Yesterday was 10km in 45mins.  Had to work hard to maintain 4:30's, such has been my drop off in form.  I've put on a load of weight but not bothered by that. Just want to run free again.

News of the day was Britain's formal invocation of Article 50 to trigger Brexit.  To be honest, I don't know enough about the economic fundamentals to have a real feel on the sensibility of the decision.  It feels wrong and I was sympathetic to a Labour politician on ABC24 asking people to remember what Britain was like economically before 1973 when they joined.  But then Britain wasn't much better in the late 70's in the era of national strikes, high inflation and the 3 day week.

So you have to do a straw poll. In 5 years time, will:

(a) the pound be stronger against the Euro than it is now?

(b) the FTSE have risen by a greater percentage than the DAX?

I'll guess no to both.

Update

Well, it's a whole month later.  Maggie's training continues to go well.  We did the 2 x Passmore reps again this morning (coincidentally after last post) and she ran 2:28 (3:47 pace) then 2:31 (3:52 pace).  Getting stronger by the week.  She has inherited her Mum's Garmin FR 25 and is becoming obsessed with it.  A true runner in the making.  Followed by 6 x 60m sprints.

I've been trying everything with the achilles but became pretty depressed after having a whole fortnight off running (which included a trip to New York where I couldn't have fit it in anyway) but came back with the achilles more sore than before.  It has still been sore just to walk.  So on Monday I decided to try everything.  Been doing a lot more on the plantar with a cricket ball which provides a lot of relief, increased the heel drops to 120 per day but, more importantly, booked an appointment with Dr Isaacs in North Sydney (on Ben Streck's recommendation) who specialises in laser therapy and dry needling.

Well, I don't know about the laser therapy but he did dry needling all the way from my mid-back to my heel and every section produced a huge release spasm from the relevant muscle.  I walked out of the room high-kicking like John Cleese and virtually pain free.

Have also invested in a new pair of trainers (Brooks Transcend 4) and in-soles.  Did my longest run in 2 months today - 10km with Pete, Bruce and Brendan.  Only marginal pain from the achilles which, for the first time, eased as the run went on.

Further update

Still sore to walk.  Getting better each day though.  Hope to jog on grass by the weekend.

Maggie training this morning.  1.3km warm up and down.  2 x Passmore Oval reps in 2:32 and 2:38.  She was upset not to get the second under 2:36 (4min kms), but going well.

Update

Wednesday was 12km around Centennial with Brendan, Ray, Andy and Mark B.  Achilles sore the whole way.

Thursday did Maggie's session in the morning: 3 x 500m on the Nolans path (so it's accurate). She ran much quicker than I expected doing 1:52, 1:53 and 1:56.  At the same age Billy and Bec would run low 2:00's.  That was it for the day for me.

Friday was 9km to Redleaf with Barts enjoying a dip with the wealthy Eastern suburbs socialites.

Saturday did Parkrun with Mags but ran around in about 4min kms with Elle.  Nice to see Robbie turn up for the win.  Achilles was really sore after though and only did 6km without even pushing.  Going to have to rest it for a while and stray from scratch.  Pretty depressing.

Still sore Tuesday

Started to run home after work. Achilles sore (down the sides of heel, not the bursar which is no longer swollen due to the Voltaren) and wasn't getting any less painful so pulled the pin in Cremorne and caught the 179 to Balgowlah Fish Cafe for dinner with Mrs H.

This may take a while.

Did 5km mind. Not very quickly.

Sore Sunday

Leg numb from the V but promised Maggie a run so did two loops of Nolans/Passmore with her in the heat of the arvo.  She's starting to look very comfortable jogging 5km.

 

SunRun

Easy jog to the start with Darren, Erika and Dicky.  Felt tentative the whole way worrying about my achilles which had been sore since Tuesday night and which I was hiding with Voltaren.  Decided to race in my Wave Rider 20's as I was too worried about putting more pressure on it wearing flats.

Good field in the end with a couple of top triathletes, Vlad (looking very fit), Ben Liddy, Sean Bowes, Barts, Scotty, Rowan Walker, James Tunbridge, Alex R and others all toeing the line.  Took it steadyish up the monster hill off the start line with Barts, Scotty, Toby and Alex just in front then opened up back down the hill.  3:27 first km including the monster climb but by now my achilles was already hurting.  Then Rowan Walker went to the front of the second group and started pushing the pace (3:12 next km) and I was falling off the back and not running freely.  Sean Bowes came past, the achilles got worse so I pulled the pin at 3km.

There was a big gap until Gary Mullins, Dicky and Darren came past while I was walking.  Then Erika came by with 3 girls (Bec Lowe and 2 I didn't recognise) and I shouted out to her that she was in the lead before she disappeared off. Hell, Erika's winning the SunRun!  I'm still tossing up whether to just walk home but decide it's un-Australian, plus Dad will be waiting at Queenscliff, so start running. See the girls 100m ahead so decide to try and catch Erika to help her up the killer hill by the Harbord Hilton.  If she's going to win this, she'll do it using her strength on the hills. 

Well, outside my old house on Charles St in Freshie (about 6.5km) there was about 30m separating the first 4 girls.  By 8km Erika has a 150m lead.

Buggered my achilles further in finishing off the run (38:42 for the record).  Hobble home to discover Dad is in hospital with a dislocated shoulder after taking a tumble while coming to watch me and Scotty is in the bed opposite him having collapsed at the Novotel.

What a day.

Bought some more Voltaren.

HuRTS Thursday

Mona Fartlek. Barts promised he'd be there. Apparently got confused and turned up at Rushcutters. WTF? Worst excuse ever. Plainly he's lost it and Scotty's got to him.

Ran with Quentin; JFen and Moyle.  Did 5.84km averaging 3:26's.  Felt buggered and left achilles was very sore.

12km all up. Worried about the achilles for Saturday's race. Worst race possible for a sore achilles.

Day 40

Out at lunchtime with Barts, JFen and Brendan for 15.6km.  After 15mins of discussing where to go, we headed to Centennial via Oxford Street and did 2 laps. Plenty of chat along the way with Barts starting to obsess about how Scotty is going to beat him (for the first time apparently) at the Sun Run.

Was very sore this am but better for the run.

4:38's.

Tuesday's my worst day

AM: Just 6.5km to Shelly but finishing at Emporio for coffee with Kirst. Seemed to high-five half of Manly on the way. Near Shelly I was staring at this lady because she looked familiar and eventually realised it was Asher Keddie. She smiled at me so I think I'm in.

PM: Turned up at ES Marks already feeling tired but told myself to push through this one.  6 x 1km off a rolling 4:30 followed by 6 x 200m off a 200m jog.  Ran with Alex, Damien and Neil. Kevin and Matt miles ahead off rolling 4mins.

Reps went 3:01, 3:03, 3:05, 3:04, 3:06, 3:05.  Much quicker than last week and makes a huge difference having a standing rest.  Alex was in fine form about 2s ahead and taking the wind on each rep.  200m reps were awful, with Neil schooling me after I jokingly told him it would be a comp between us as to who didn't finish last on each one.

Broke down with cramps afterwards (had also had them at work during the day) and am shattered now.

4km warm up and 3km down for 16km all up and 22.5km for the day.

Run home

Knackered today and it was still 28C when I set off at 7pm so started very gingerly not worrying about pace at all.  Gradually got into it and was moving OK by the end.  Average HR 134 so it's getting better.  14 and a bit km (came home via Burnt Bridge Creek deviation) in 67:51.

Change in the Long Run!!

Darren and Erika were restless this morning. I could sense something amiss immediately.  Within 100m I had Erika in my ear suggesting a different route to that which we have done for the past 4 years without change.  Mutiny was in the air.  We picked up Hamish (Ben and Lewis also there) and headed to Dee Why to pick up Toby.  Then at Fitness First we looped down Harbord Road and immediately up Headland Rd (a killer) to satisfy the Jordans. A loop around Dee Why headland and back along Curl Curl beach and the beautiful coast track before following the Sun Run course to scare those taking part next week.  Dutifully scared, we headed to Shelly where we farewelled Toby and Lewis but something was nagging at me.  Then it dawned.  We'd forgotten that we'd arranged to meet the Cap'n at Narrabeen Lake. Poor fella would be devo.

Finished with a loop of North Head and back to Queenscliff.  Darren, who is in great form, was pushing all the hills (properly pushing) and I was working hard to stay with him.  He is going to surprise a few when he races something more than Parkrun. I much preferred the hilly route though and it suits me better having done a lot of hill work recently.  The standard Sunday route had started to depress me and I wasn't enjoying it.

All up 27km in 4:40's.  No takers for Emporio after the ocean dip so I headed home to find the family heading out to Rosebery Cafe.  They serve a great brekkie there so may need to start to incorporate it.  Saw Emma C and Amy S there with Emma looking over her pregnancy as she's due next week.  Good luck!!!

Great pic from yesterday's Parkrun with Maggie finishing strongly:

Parkrun

So I got up early this morning to fit in a 4km warm up knowing I was taking Maggsy to Parkrun so couldn't do it there.  Did a loop via the ABC Pool passing Darren and Erika on the way.  They were running 10m apart so must have had an early morning tiff.

Picked up Mags and off we went. I was pumped knowing Scotty was running and someone to try to hold on to for as long as possible.  Got there, did a few strides, calmed Mags down, said hello to Ben, Cap'n, Darren and Eoin but no Scotty.  Stood up.  Half relieved, half disappointed. 

Dragged my ass around the course with Eoin keeping me company for the first km then solo.  Legs felt like they were wading through treacle.  Finished in 16:42.  Starting to get a bit worried about the lack of form.  It's either the load with no rest days, impatience or getting old.

Darren ran a stormer to PB in 17:31.  But run for the day goes to Maggie who smashed her PB by 43s and ran 25:30.  Watch out sub5 min kms.  She was stoked.

15km all up including w/u and c/d.

Rounding it out

Just a lunchtime run to Redleaf with Barts, including a dip in the pool with a bunch of over-privileged 16yr olds.

10km.

120km for the week and a solid one at that.

RunCrew Centennial Set

Well, an evening kick off in Centennial at least kept me off the beers during Australia Day.  Had to play backyard cricket with no excuse of "holding a beer can" for why I dropped the catches.

Smaller crowd with Gary, Benny St, Matt H and Dave Byrne leading the 6 x 800m with Alex and I working together behind.  Admitttedly, Alex taking the outside line so probably running an extra 10m than me.  Straight into a jog 400m "recovery" and, while it slows the reps down a bit, I prefer the constant moving and think it gets me fitter.  They were all 2:35 to 2:37.  I'm sure Tiger's 800's are longer than HuRTs ones.

Short recovery then Alex and I went into a tempo.  I did 1 lap of the white fence, he did 2.  I ran 12:18 although may have finished in the wrong place (all over the place at the end).  Was probably more a 12:25.  Anyway, 3:26 pace.

Happy with that.  Feel as though I've got a bit of strength there but totally lacking in speed at the moment.

17km all up with w/u and w/d.

Wed plod

Jogged to work. Forgot how hilly it is. Legs a bit leaden but have been worse. 1:06:57 (4:45's).

Tough Twin Tuesday

AM: 40mins very easy fortunately bumping into Lewis along the way.  Ran past the Cap'n now looking like Jon Bon Jovi courtesy of a new haircut.  4:54's.

PM:  Jogged to ESMarks with Renee and Erika. The latter could hardly control her excitement at her first ever track session.  They were joining Greta while I did my first RunCrew session since pre-JPMorgan.  Session was 3 x 4 x 400m with a 200m jog between reps and 600m jog between sets.  

The crew has changed a bit in my absence with some seriously fast blokes.  The first group was Matt Hudson, Kevin Batt, Keith Mc, Liam Ridings and wonderkid Jackson someone (16yr old who has run 3:50 for 1500m).  Second group was me, Alex, Neil and Damien Simpson, much improved chap from Dee Why.  We split up over the second set and I was well behind Damien at the end.  Fastest 400m was 72s (WTF? I normally average 67/68) and slowest was 75s.  Very windy but still.

Jogged back to the office after for 18km all up and 26km for the day.

Back home (again) - Monday

Very easy 11km route to Shelly Beach trying to keep the heart rate under 130bpm.  Failed with it averaging 133bpm.  I blame the wind along the beachfront.

4:38's.

Mollymook - Sunday

Similar loop to yesterday but including a run along Narrawalee beach each time.  Got the tides wrong having to run in soft sand.  Bloody hill and bloody hard.  I was seriously depleted after 2 hours (26.5km - 4:31's) and almost collapsed when I got back into the room.  Had to have a Coke - my first in 3 years.

Mollymook - Saturday

Out again in the late afternoon around the streets of Mollymook.  Schedule was a hilly 60minutes so I interpreted this as run hard.  Was also keen to test myself.  Planned on trying to get the average pace under 4min kms (i.e. 15km).

First (hilly) km in 3:52 so knew I was going ok. Felt great today so just kept on ploughing through.  Hills started to get to me towards the end with one monster at 15km.  The Garmin Connect pace graph gives an indication of how up and down it is:

 

Managed 16km all up (3:45's).  A great session.  Bizarrely I heard someone shouting my name out half way through - turns out Sam Towill was staying down here (looked like he was on a surf trip).  You can't hide from the tentacles of HuRTs.

Followed by a massive dinner at Bannisters which was awesome.

Rare selfie: