Running again!

First run back after a week off with a back problem. Easy 8km. Ran down to Hickson Road and joined Ray, Tim, Peter, Richard and Phil Dove for intervals. I just strided 4 of them without putting too much effort in. Plenty of stretching before and after - particularly of the hip flexors which appears to be the root of my back problem. Back felt stiff towards the end but not painful as it has been.

Fixing the problem

Friday, Saturday and Sunday - zip, nothing, nowt. Tried to run Friday and Sunday but both times gave up after 1km in pain with the back. Went to see Tara Lal today and it appears as though it's related to the groin strain I picked up (falling off a nightclub dancefloor) in New York.

Massage with Easy Tiger tomorrow morning and back to see Tara on Wednesday. Hope to be back in action by Thursday to limit the time off to one week.

Injured again

Tried to run home but only got as far as Circular Quay before the pain in my back was too much. Better to rest now rather than aggravate it further.

Back to Intervals

Met up with Chris Graham for intervals at lunchtime along Hickson Road. 5 x 1.2km (ish) with a strict 2 minute recovery. 3:45, 3:40, 3:45, 3:45, 3:50. Second and fourth intervals are supposed to be about 5 seconds quicker as they take the inside edge of the big corner. So 4th and 5th intervals were 5 seconds down on usual. Pleasde with the consistency of the first three. Was initially disappointed with the last two but was clearly affected by fatigue over the events of the past week and the heat didn't help.

Jog there and back. 10km all up. Jog back very painful as I seem to have pulled a muscle in my back trying to sleep in airline seats.

News from New York

Thursday 5th

Rest. Flight to New York.

Friday 6th

9km easy getting lost in Central Park. About 40 minutes.

Saturday 7th

JPMorgan Chase Corporate Challenge Championship Race. Finished 19th in 18:03. Started very quickly and was suffering around 1km. Then just tried to focus to maintain my place. Started to feel stronger between 4-5km but the legs were really hurting in the sprint finish. Chuffed to bits with the time - about 20 seconds faster than I was expecting. Just vaguely disappointed not to have cracked 18 minutes. Pete finished in 17:16 (exactly the same time difference between us as at Sydney last November) after running with the leaders early on.

Sunday 8th

Beautiful day - did one loop of Central Park with Prue and then another by myself. About 23km in 1:38:52. Really struggled towards the end feeling the effects of yesterday's race (and the hangover).

Monday 9th

13km in about an hour running around Central Park with Peter and Dave from Telstra. Very sore legs.

Tuesday 10th

This day didn't exist. Crossed the Pacific Ocean and it was gone in an instant.

Wednesday 11th

Suddenly reality bites. Arrive at Sydney Airport at 7.40am, rush home, shower, into work and final leave work at 11:50pm. No time for a run. Probably a good thing as very, very tired from the last few days.

Starting to taper

Just an easy 10km at lunchtime. Out to Darling Point (15:15) and then back via Garden Island (faster tempo running) out around Lady Macquarie's Chair (another faster stretch) and finishing the short cut through the Botanical Gardens. 40:01 all up which is almost identical to last Friday. Quite warm by the end. Followed by stretching.
Looking forward to New York now. I'll be on the flight this time tomorrow...

Pain in the Domain

Head out to Pain in the Domain at lunchtime where I led the first and second groups combined. Good to catch up with Ray, Tim, Chris, Simon and a couple of the guys from Telstra who are heading to New York for the weekend. Quite a good session - pushed all the reps. Ray looks to be back in form pushing most of the reps too. He overtook me as usual in the last 100m of the 709m Farm Cove rep where I recorded 2:00. Pretty pleased as it was into a headwind for most of the way and was stopped in my tracks half way around by tourists. Felt as though I had strength in the legs to muster another effort when Ray came by.

Plenty of stretching and 1km warm down for 7km all up.

The male competitive streak

10-11km early this morning. Ran my usual 8km route but started along Griffiths Street to Condamine and through North Harbour Reserve and added a loop to Shelly Beach and back. Started out very easy and still a little sore from Saturday's race in the flats. About 6kms in on the way to Shelly Beach and ran past the Indian chap I often see on the Northern Beaches - very easy flowing runner who covers the gound quickly. Anyway, turned around at Shelly and tried to catch up to have a chat. He must have been about 40 seconds in front so I had to speed up a lot to do so. Eventually got within about 2 yeards by North Steyne whereuopon he realised I was catching and so sped up himself. It just so happened he was travelling back towards Fairlight as well so we had a ridiculous situation where both of us were running at pace about 5 yards apart! So was knackered by the time I got home and crawled up Suwarrow street.
41:35 all up.

When running's fun

Head out at 7am for an easy 17km. North Head circuit but going via Manly Lagoon rather than straight dowen to North Steyne. Slow to start with but gradually picked up the pace. Overtook an older chap just before Manly Hospital and then overtook him again on the way back from North Head (he didn't do the Fairfax walking track). We started chatting and turns it it is Dave Robinson - Sydney Strider over 60 runner. He was having an easy run before heading down to the Melbourne Marathon next weekend. We had a good chat - turns out he's an ex-sub 30 10km runner and 1:52 800m runner who grew up in Kenya running with Kip Keino. Completed over 100 marathons. Fascinating bloke who's only just got back into running in the last year after 15 years off. I'll catch up with him at the Striders 10km at Lane Cove.

Total time was 1:12:51 but took it easy whilst having a chat.

5km Time Trial

Showed up at 7am for my first CR 5km time trial around the Bay. Head out with Easy Tiger, Kanser and Sparkie on 16:30, with only Uncle Dave behind us at 16:00. Kanser pushed for the first 2km and I just tried to stick alongside him which meant us setting a good pace. Felt comfortable but knew we were travelling quite quickly. Tried to push to open a gap approaching the turn onto the main road at around 3km. Managed a small gap and was helped by starting to overtake some of the earlier runners. Then heard Sparkie catch up approaching 4km (couldnt tell whether it was him or Uncle Dave and was determined not to turn around to have a look!). Started to tire over the last km - not helped by not knowing where the finish line was. Put in a final burst when I saw where people were stopping. Finished up with 16:18. Sparkie finished on 16:22, Kanser on 16:28 and Easy Tiger on 16:47. Uncle Dave seemed disappointed with his 16:05.

Great event and good to put faces to some names. 2km jog before and 3km afterwards for 10km all up.

Easing down

Friday

Easy 10km out to Darling Point and back via Lady Macquarie's Chair and back the short cut through the Botanical Gardens. 15:15 to Darling Point. 40:07 all up. Two fast patches at 10km race pace - along Garden Island and along the water section to Lady Macquarie's Chair. Easy Tiger massge late afternoon. Hoping for sub 16:30 tomorrow morning but concerned with interruptions in training since North Head due to the injury and last week's illness.

Thursday

Rest. Too much work and then home sharp for dinner at the Bather's Pavilion (fantastic).

Knackered Wednesday

14km run to work. Felt very tired all the way and tried just to maintain form. Fortunately no niggles or injuries to worry about. Reached Spit Junction in 27:22 and work in 58:02. Weather cool with little wind.

Tired Tuesday

Long day today getting up before 6am to head out to Terrey Hills for a strenuous game of golf with Mac Bank before heading into the office. Ran home this evening despite not feeling in the mood. Felt tired all the way. 32:05 at Spit Junction finishing up with a 58:18 (have decided to stop the watch when caught at traffic lights from now on so the times might look a little quicker).
Not looking forward to running back in tomorrow morning. That will be 60kms in 4 days which is unprecedented for me. I think I'll miss intervals on Thursday (have back to back work meetings in any case) and ease down on Thursday and Friday to try and post a faster time at the CR 5km time trial on Saturday morning. Figure it's more important to get a confidence boost for NY the following Saturday by posting a faster time rather than pushing too hard this week and suffering on Saturday morning.

Long Monday

Ran out to Darling Point and back with Robbo and then headed around Lady Macquarie Chair and the Opera House and then back again by myself. About 15km all up in 1:05:26. Robbo did his usual fast patch along the Garden Island stretch which raised the heart beat. Nice and warm with a bit of a breeze around Farm Cove.

Friday, Saturday and Sunday

Friday and Saturday

Felt miserable with a very bad cold. I had a sore throat during the interval session on Thursday but was hoping it was just a temporary thing. I think that session must have triggered the full on cold as I felt very under (and bad tempered) on Friday and equally so on Saturday. May have rested in any case on Friday but disappointed to miss a speed session on Saturday.

Sunday

Woke up feeling much better. Still had a streaming nose but decided to head out for 16km regardless. Ran the usual North Head circuit but started from the lagoon car park and ran the first 3km to Shelly Beach with Alec. Probably a little shorter than runnng from home but was at Shelly Beach in 14:30 after an easy first 3km so reached that point in about the same time as I would normally running from home. Felt pretty easy around North Head (45:20 back at the stone arch) and then slowed down considerably over the final 5km feeling lethargic due to the effects of the cold. Finished in 1:05:55. Weather was very warm (apparently it reached 33C in the afternoon) but not too humid so not unpleasant. Spent lunchtime on Curly beach (great bodysurfing - water was just the right temperature) and afternoon in the garden to round out a nice day.

Plan for this week is same as last (but without the illness) - 2 speed sessions interspersed by 15km runs - and with the Coolrunning 5km time trial on Saturday morning.

Intervals (with people!)

Met up with Ray and Chris and ran 5 x 1200m (approx - probably closer to 1100m) along Hickson Road from the roundabout to the far side of the road you come down on the SMH route. On the right hand side of the road each time so shorter on the return leg due to the bend. Strict 2 minute rest between each. Intervals went 3:45 (stopped in our tracks by a lorry), 3:41; 3:43; 3:39 and 3:44. Pretty pleased with the way it went as I felt comfortable during each rep - didn't have to push as hard as I would the 900m reps around Farm Cove but started to tire towards the end of the last rep.

Easy jog there and back. About 10km all up.

Wednesday

14km run to work. Warm and a little humid. Wore backpack but only a light one without work shoes. 27:10 (again) at Spit Junction but had to wait for 1 minute for lights so set off again on 28:10. 59:39 in total but again had to wait for about 1 minute at lights in the City so the run wasn't as slow as the time suggested. Still, quite easy and no problems with the knee.

Pain

Ran Pain in the Domain followed by a 1km jog cooling down. Hot and humid for this time of year and really felt the session towards the end. Pushed each of the early reps very hard and was pleased to still manage 1:58 on the long rep after tucking behind Ray for the last 100m. Maybe the Easy Tiger massage last night had an immediate effect. Struggled on the reps following that one though.
All up 7km.

Quick update

Went camping over the weekend at Wiseman's Ferry so limited training. Here's the quick update:

Friday
Rest. Spent day picking up camping gear and roof box and driving to Wiseman's. Fantastic weather. Spotted our first live wombat before the kids started shouting at it and frightened the living daylights out of it.

Saturday
Easy 10km. Ran quite quickly for 20 minutes along the road hugging the Hawkesbury then turned around and tried to get back in under that time. Kicked hard and managed it quite easily for a 38:45.

Sunday
Rest, but feeling guilty about lack of training with New York approaching. Had a great day though settling into a few beers at the beautiful pub in St Albans and then Kirsten driving us all home.

Monday
14km run into work. Beautiful weather - perfect conditions (clear skies but still slightly cool). Ran with the backpack on carrying my work shoes so wasn't light. I think this put strain on the knee as it started to feel sore around Kirribilli. Stopped and stretched and this immediately eased the pain so worth bearing in mind.
Despite the backpack it turned out to be a quick run - probably due to the easy past 3 days. 27:10 at Spit Junction and 57:25 to work. Felt very strong running over the bridge. Hope to put in a solid week this week to put things back on track for NY in 19 days time.

Intervals (alone)

Blown out by Ray who's saving himself for Sunday's marathon and silence from Tim so 5x900m around Farm Cove by myself (and thousands of tourists) with the usual strict 2 minute recovery. Managed 2:50, 2:50, 2:50, 2:50 and 2:48. Can't say I'm not consistent. Times look slow as I had the detour on the grass where they are mending the sea wall which costs about 2 seconds per rep so not a bad session but didn't feel that way whilst doing them. Wasn't in the right frame of mind so each one felt like a struggle. Still, taking into account the detour (and being stopped in my tracks by a tourist on the first rep) it was quite a decent session.

Knee same as usual.