Another Timmy MLR

As per last week, but a bit longer this time circling the park and retracing our steps from the top of Ocean Street.  Plus we added a Mini Timmy Tempo (his request) around the white fence.  15km in 4:42's.

Nice chat, couldn't get "House of Fun" out of my head after Timmy told me he was going to see a Madness concert.  Good to get another MLR in the legs. In fact they're feeling nicely fatigued right now. Might rest tomorrow and run Friday.

White Fence Tempo

Missed HuRTs due to meetings but probably a good thing as I'm nowhere near fit enough to join them yet.  Plan at the moment is just to get some miles in and gradually increase the pace of doing them.  Natural pace is currently 4:40's.  So to get it down I threw in a tempo of the white fence at Centennial yesterday.  Hurt a bit into the wind in the second half as the splits showed (3:32, 3:39, 3:40).  But did the trick with 4:26's all up for the 15km.

Up early this morning for Maggie's session.  She hates the 500's but they're good for her.  2:04, 2:01, 1:55 and 1:59 this morning.  She's pumped to be running for Rejoov at Scarborough Park a week Saturday.

Furthest yet

Well, the achilles was a bit sore, but I've discovered that if I stop every 20mins and stretch the legs then it all seems to hold together ok.  So today I pushed out to 16km.  Would have gone further but ran out of time.  4:41's.

3 youngest on a walk with Kirst this am:

 

Saturday test

Decided to test myself yesterday so did a 3km warm up then two loops of Manly Golf Course (5km).  Decided 18mins was the target - 3:36's.  Well, it was horrible.  Felt like I was carrying 15kg on my back, it's the only way to describe the breathing and leg weakness of being out of form.

Pushed on through and the one saving grace was that the pace was relatively consistent - 3:32, 3:32, 3:38, 3:33, 3:31.  Strava got 17:39 for the 2 looper from corner of Quirk/Kenneth - missed Banksy's record by 5s!

3km warm down for 11km all up. Achilles a bit sore this morning but hopefully ok for a run this arvo.

Huge congrats to Benny (78:50) and Darren (2:50:00) down in Canberra. Awesome times on a tough course. The boys are in form.

Big news today was Mags finally nailed her no-handed cartwheel:

Commute

A month ago we had "National Walk to Work" day and I remember thinking how far away I was from being able to commute in by running.  Yesterday, managed to do that. Had a lunch on so knew it was the morning or never.  Contemplated a run around Manly but decided to try running in with the ability to catch a bus of it got too tough.

Had left my Brooks' at work so it was back to the Mizunos.  Noticed that:

(a) they are much lighter; and

(b) my OP aches returned as soon as I wore them.

But the achilles was ok despite all the hills.  Top of every hill I'd stretch the legs which made a big difference.

1:09:32.  Massive confidence booster.

55km for the week.

Wednesday MLR

Just me and Timmy for a late start loop of Centennial via Ocean Street.  Plenty of banter passed the time quickly.  Achilles a bit sore to be honest, but feels immediately better after I stop and stretch.  It's the tight legs that are pulling on it.

12.5km in 4:50's.

Timmy's tempo (but not hills)

Well, after a blazing argument with Barts we settled on the Domain hills and tempo with me running laps of the Domain car park before the tempo took off.  Took the laps very easy and the tempo more seriously (running with Jeet) and in the end an enjoyable session.

3:56's for the tempo.

Boozy night at the ISDA dinner in O Bar and Grill. Beautiful views of this amazing city. Should come back to this place more often.

Feel like I'm running more normally again rather than like a cripple.

Weekend roundup

The Saturday:  8km to Shelley and back. Decided to push the pace on the way back and run a couple of sub4's.  Lost so much fitness that that spiked my heart rate to 182 and had me breathing hard.  Achilles felt much better for it though. It prefers running fast than slow.  4:19's.

Then followed a huge night at the Harbord Hilton, Shandar Tandoori and Stowaway.  Huge crowd of Manly runners plus some ring-ins from the Inner West.  Great fun.

Sunday:  Achilles felt good enough to go for the trifecta. 10km in 4:34's.  First run that has felt effortless. 

Some photos from last night:

Finally, spent a lot of time with Claudie today and had to post her work list:

An hour

Well, despite Wednesday's new found enthusiasm, I failed to get out yesterday as it was just too wet and windy.  Checked in today with poor Mikey Conway (not many people have ever called him that) but fortunately he lives up high and has avoided the flooding.

Today with the achilles feeling ever better I got our for 13km in just over an hour (4:47's), coincidentally meeting Barts just as we were both about to set off.  Had a good yarn with him for 40mins then upped the pace a bit when he headed back to the office (tapering for Lane Cove 10km tomorrow).  Another run done in one piece.

Nice response Sammy.  Good to have some intelligent banter on these pages rather than the drivel you find on rival blogs.  Come home soon mate.  Big Manly Hardcore Curry Night planned for tomorrow starting in the Harbord Hilton, you would love it.

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.