Reaction and swimming

Achilles reacted badly to yesterday's run. Very sore this morning, particularly when doing the exercises (which it hasn't been before). Only easing slightly this afternoon. It's going to be a long and slow recovery.

1km swim in the Boy Charlton (Botanical Gardens) this afternoon. Beautiful day and the beautiful people were out in force. First 10 lengths crawl then alternating. Again - much easier in the saltwater. Felt quite comfortable the whole way.

Test run

First test run back. Very flat (slightly downhill) 5km from the office around to the Opera House. 21:46. Very conscious of the achilles for the first 2km and then it gradually eased. Couldn't feel any problems with the achilles after the run (best it's felt in a while) but keen to see how it responds in the next 24 hours.

Tiger and a swim

Easy Tiger massage followed by 1km in the Cook & Phillip. Massage sorted out a number of problems. 23:30 for the 1km swim. Not sure I can go much faster without doing more crawl - was knackered at the end today and took a few gulps of water along the way.

Continuing to improve

1km in the Boy Charlton (Manly) in 23:50. Felt much stronger again, using the breaststroke as recoveries for a concerted effort on each crawl. Only first 150m crawl though. Will have to start increasing this.

Ran there and back. Could feel the achilles but it's getting much stronger.

Hackett watch out

Another 1km in the pool today down at the Boy Charlton in Manly. 25:10, but only the first 3 lengths crawl (must have been the saltwater yesterday). Legs and arms are starting to coordinate better. Can't wait to get back running though. Met Richard Green, Jaap, Jonathan and Joel down at Scoozime in Manly this morning then bumped into Dave Robinson on the Corso. Seeing fellow Striders makes me realise how much I miss it.

Physio and swimming

Saw Tara this morning. Plan is to take 7 days off completely, then start very slowly back - 5km every other day, building up distance, then speed, then to every day over a period of 6 weeks. Have also increased the number of reps on the exercises - can feel the calf getting stronger.

1km swim in Boy Charlton in Botanical Gardens. Easier again - first 6 lengths crawl then alternating. The buoyancy assists with it being saltwater.

How do you do deep water running and where do you do it without looking like a tool?

More swimming and better news

1km in the Cook & Phillip. 27:00. First 150m crawl today then alternating. Felt much better than yesterday. Tried out some of HB's recommendations. No pain from the achilles today and it felt much easier when I woke up. I've added weights (2 copies of the Yellow Pages) to the eccentric exercises. Seeing Tara tomorrow so will ask about gentle running and new shoes.

Start of swimming

1km swim at Boy Charlton in Manly. First 100m crawl, then 50m breaststroke, 50m crawl. 27:58. Absolutely knackered on the crawls.

Out for a while

Achilles reacted badly to yesterday's run so I've decided to stop running for a while until I can sort it out properly. Every time I sit down to rest, and particularly when I get up in the morning, it's very stiff such that I'm hobbling about until I can stretch it out. I can't contemplate doing any proper sessions when it's like this so it's better to bite the bullet now. Spent a very depressed day coming to this decision. Not helped by being permanently knackered. Needed another 2 hour sleep today over lunch.

I'm just going to concentrate on doing the exercises (most literature suggests 3 months until they show any effect and I've been doing them for a month) and will start swimming to keep vaguely fit. Anyone who has ever seen me swim will be laughing at this point.

Highnam Handicap

The big event this morning - 5 loops of the playing fields next to the Boy Charlton pool (about 545m). It's a bit rough underfoot in parts and quite soft grass in others. Had the usual fight last night about handicap times with people vastly underestimating their abilities. Basic format was that Gill and Laurence went off on scratch, Dad on 50 seconds, Jamie on 2 minutes and me on 4:45. Alec ran with Spohie as he's injured his knee. Henry, Paul, Jack and Sophie did 3 laps. Henry setting off with Laurence on her 3rd lap, Paul and Jack setting off when Gill/Laurence had done 1.7 laps and Sophie setting off when Gill/Laurence had done 1.3 laps. Bec and Billy did one lap starting with Paul and Jack.

Finishing times were as follows:

Sophie: 12:12

Jack: 12:38

Paul: 12:40

Bec: 13:00

Gill: 13:01

Jamie: 13:15

Dad: 13:22

Henry: 13:37

Me: 13:41

Laurence: 13:52

Billy: 13:55

Individual splits impossible to work out other than:

Me: 8:56

Jamie: 11:15

Dad: 12:32

Gill: 13:01

Laurence: 13:52

Works out at about 3:17 p/km for me which was about right for interval training. Laps went 1:41, 1:48, 1:50, 1:50, 1:48. Here are the race photos:

Shocker

Set off at 6.30am aiming to do 2 hours. First problems were diarrhoea before I set off, followed by pit stops at North Steyne and Shelly Beach. Felt really stiff and the achilles was particularly so. Improved a bit going around North Head (4:20 for the first km of the Striders North Head route) but then on the Fairfax walking track I just started to slow down involuntarily. 4:48 for the 8th km of the North Head route, then 4:43 for the final km then I started to slow even more so that I was managing barely more than a shuffle. Was getting stiff and sore all over at this stage, including in the upper back and neck. So I cut the run short and ran straight home from the stone arch (which, for the record, was reached in an all time slowest 50:05).

Not sure whether the problem was related to the squits, the antibiotics I'm taking for the ear infection or another low lying bug. The fact that I've been really stiff (particularly in the hamstrings) over the past 3 days is probably related. Whatever, it's very depressing. Makes me more depressed about the achilles at these times too.

65:25 for about 14km for what it's worth.

Steady Manly route

10.2km ran clockwise by myself this morning. Clear and sunny but with a nice cool breeze. Stiff to start with but much easier by the end (as usual). 42:15. 8:08 at Campbell Parade, 16:42 at Queenscliff, 23:02 at South Steyne (6:20 for Manly mile), 30:55 at Cafe Chill. Achilles same again, eased off over last 2km when pushing along quickly.

Couple of photos added - first from Tania Park watching the Sydney-Hobart race on Boxing Day and the second of Bec and her cousin Sophie yesterday.

Short and quick

7.5km Manly route ran anti-clockwise. Felt very stiff in my hamstrings to start with and the achilles was the same as ever so was feeling a bit sorry for myself. Gradually started to feel better and more comfortable running at a pace I was pushing at. Took some splits - 8:08 at Fairlight pool, 10:58 at Cafe Chill, 15:22 at South Steyne, 21:24 at Queenscliff (i.e. 6:02 for the Manly mile), 24:24 at traffic lights near tennis courts and 28:56 all up.

Very warm and sunny.

Not sure how much my ear infection is taking out of me. Was up for a couple of hours last night with it so went to doctors this morning who has given me a course of antibiotics. I'm finding I'm knackered and needing of sleep by lunchtime each day but that could just be looking after 4 kids and hosting the extended family.

Same again

Same route as yesterday with Jamie. Cooler today, and we started a bit quicker. I did a fast stretch for the mile along Manly beach (4:58) and then jogged back to meet Jamie. Achilles OK but can still feel it the whole way. 11km all up in 47:51.

Boxing Day recovery

Very easy 10.2km around the Manly route (clockwise) with Jamie. Beautiful morning for a run. 48:34. It's very noticeable how much easier it is running only 25 seconds per km slower on this route that I did on Monday.

Steady recovery

10.2km Manly route ran clockwise. 44:53. Very sore this morning after yesterday's run and football in the afternoon. Tried to push it at times but could barely get the legs moving. Good news was that I could barely feel the achilles, particularly after the first 2km.

Long Sunday run

Maggie woke up at 5.30am so decided to bite the bullet and just go out realising that if I didn't go out then, it wasn't going to happen. Ran the Manly/Balgowlah Heights/Campbell Parade route (same as 3 weeks ago) in 1:59:36. About 25km. Took it very easily this morning and felt much stronger at the end. Worked out well as I meant I wasn't knackered for the rest of the morning taking Bec to nippers. I think I've been taking my long runs too quickly recently. 48:10 at the Stone Arch so most of the slower time was taken up in the first 10km.

Was aware of the achilles all the way (without it hurting too much) despite plenty of stretching but I think that's a result of heading out so early.

Quickish 7.5km

Not a great deal of time this morning (all the family is arriving) so headed out for a quickish Manly route at 8am. 29:35. Was struggling to start with (achilles also a bit sore) but started to get ito it after Manly SLSC (struggled to a 6:10 along the Manly mile). Very humid - overcast and muggy. Pretty poor week's training with the illness and Thursday night out.

Speedwork - 400s

Smaller group today - Christmas lunches and the end of year are taking their toll. Just MC, Kanser, Michael Harrison, Eoin and myself.

Was forced into 10 x 400m (as opposed to 3 x 4 x 400m which is what I suggested). Recovery was 50 seconds (i.e. we were running off 2 minutes). I thought I would drift towards the end but it didn't work out that way. Reps went:

70, 70, 71, 71, 71, 71, 70, 70, 69, 69.

The route around Rushcutters was Kanser's, as opposed to the route we ran 3 times prior to JPMCCC. I think it's a touch longer, probably 1.5 seconds. Ran the first two with Michael. He then pushed on over the next four while I struggled a bit. Felt as though I was getting closer over reps 7 and 8 and then caught him on reps 9 and 10. Please to have got quicker over the last 4. MC was running strongly on reps 2 to 6 quite close behind (I could hear the heavy breathing!). Achilles was fine. I like the Brooks Racers. Warm, muggy and overcast.

Back from the dead

Just about recovered from my Man Flu (see link for details...http://www.metacafe.com/watch/159180/the_man_flu/) so jogged home from work very easily. 13km in 60:01. Lovely run, achilles was a bit sore until Toyota garage (reached in 32:01) then eased up. Highlight was an owl swooping down in front of me and landing on the fence as I ran down Parriwi Road. It's true that they are silent when they fly.