Back In The Big Smoke

Arrived back in Brisbane yesterday after six days at Noosa. I had been so looking forward to doing some runs up there. Alas, it wasn't to be, though I did manage to drag myself out of bed every single morning around the usual 'running' time (6am ish) and go for a walk. They went something like this -

Tuesday - through Noosa Woods and up Noosa Pde for a while. 8k.

Wednesday - through National Park to the southern end of Alexander Bay. 10k.

Thursday - through Noosa Woods and up to third bridge on Noosa Pde. 12k.

Friday - did 1k circuit track near entrance to National Park then out to Hells Gate. 10k.

Saturday - in and around Noosa Woods then along Noosa Pde. 12k.

Sunday - to Sunshine Beach then down to Noosa Woods. 10k.

Adding it all up it was 62k for the week so pretty happy about the mileage. Also happy that the iPod battery didn't go flat until I was about 3k from the end of my last walk.

Saw a very fit looking Bob Ansett out on his run one morning. This gave me a 1-nil lead and eventual win in the annual celebrity spotting comp :-)

I did my physio stuff every day but by Saturday was starting to feel some pain at the top of the other leg. I'm pretty sure its caused by the weight and pressure I put on it doing the big rubber band exercise so I'm gonna skip it for a few days. There's definitely some improvement in the torn muscle, though its still not 100%.

My two weeks is up today and I can start running again. I thought by this stage I'd be jumping out of my skin to go but strangely I'm feeling a little apprehensive.

Walkin'

Friday night was my one and only run for the fortnight (physio's orders) so it was back to walking Saturday. I met up with the Brisbane Running Buddies for their 6am start and as most of them were running for 90 minutes I walked for roughly the same amount of time. Guess I covered about 9k.

Went to see Adam (physio) later on in the day. He reckons there's a lot more strength in the muscle. He's given me a couple more exercises and says the stretching can start tomorrow.

Sunday morning I walked 6k and then followed it up with an hour or more at the gym.

I can start running again in about a week. Then its easy does it pace wise, though Adam says the distance doesn't really matter. Guess if you're gonna have an injury this isn't a bad one to have. I just can't do anything fast and definitely no sudden acceleration or deceleration. And I must ensure I tape my leg every time. He wants me to have a few days of running before seeing him again.

Arrived at Noosa a little while ago for a weeks hol :-) Pity, this is my favourite place to run, walks through the National Park just won't be the same.

Then again, this local Internet cafe costs an arm and a leg so by Friday I might be rolling down Hastings St in a wheelchair.

A 3k PB !!

Hit the gym mid morning Friday. I managed to up the weight on a couple of things and also found another two wizz bang machines I can use so am now up to twelve different upper body exerices excluding abs. Did all the ho-hum physio stuff while I was there too. Anyway, I'm starting to leave there now feeling like I've actually had a good workout.

In the evening was the inaugaral Brisbane Running Group 3k Challenge. The teams met at The Ship Inn at South Bank and did a 3k warmup out to the boat shed at West End. The race returned on the same route.

I felt a bit of pain in the abductor on the way in the warmup, stupidly I had forgotten to tape my leg before leaving home. My team, the Pat Carroll Running Group, had the biggest team with 32 members so it was quite a site when they all started doing some strides at the start line while the others all just stood around and watched. Oh, I had to stand there and watch too, no fast stuff at all for me :-(

Before we knew it we were off and running. I fell in beside Hannah (who was in the Run Inn team) as she seemed to be running the sort of pace I was after. When we hit the 1k mark in 4:48 she exclaimed it was her first time ever under 5mins. So then it was on, I stuck with her and encouraged her to pick off runners one by one. We managed to get a few of them too even though we slowed a little over the next couple of kms. And the pain I'd felt in the abductor in the warmup was gone.

We crossed the line in around 15:03, a 27 second PB for Hannah. It was so exciting, it put me on a high for the rest of the evening. Guess that's just another great thing about whole this running caper, its not just your own achievements but you can get so much joy from other people's as well.

Its In Writing

I picked up visiting Sydney Strider Angela on the way to South Bank this morning. She joined in a Pat session while I just did a 5k walk. The walk was pretty uneventful. It rained a bit. I stopped and chatted to a few runners I knew along the way. Did a bit of stretching back at The Ship Inn until the group got back.

It was great to see everyone again. Even though I've only missed a week and a half it seems like much longer. There is quite a buzz about the 3k Challenge tomorrow night and even though I won't be running fast, I'm glad that I can still participate. We worked pretty hard on convincing Strider Ange to join our team, hopefully she won't have too big a day at work and will feel up to it.

Pat now has a white board at training and everyone is writing down their goals on it. Quite a few of the team, including Clairie, have put down their first marathon as a goal, and that's mighty big. I thought about saying a sub 3:25 marathon, but that 'just' means knocking less than 2 minutes of my 2005 GC time. I wanted something mighty big as well.

So grabbed the marker and took a deep breath and wrote Poor Man's Comrades. I want to do it in under 12 hours but I didn't write that down. Until just now.

Its All Good

Even before talking to the physio yesterday I kind of had an idea what he was going to say. The legs were generally as sore as you would expect after a 25k race, and the abductor was particularly tender. So when I told him I had no big races planned for a few weeks, other than the Brisbane Running Group 3k Challenge on Friday night, he suggested I have two weeks of no running. Except of course for doing the 3k at a cruisey pace :-)

So today it was just a gym session, did 10 different upper body things and some abs stuff. Followed it all up with my physio exercises.

When I think about two weeks of no running I'm not too upset about it. I've been so lucky finding Adam (the physio). He's managed the problem so far in a way that has allowed me to do a couple of races that I really wanted to do. Now there's not too much on in the coming weeks and I can let this muscle mend. And it still should give me time to get ready for the Kurrawa to Pt Danger race on December 11th. Besides, its been a big year, one ultra (62k) and 3 marathons as well as the Warwick Pentath-run and loads of other races, the rest will do me good I'm sure. And maybe I will come back as strongly Clairie and Karisma have from their injuries, I swear both are running better than ever.

Yep, think I've just about talked myself into this being a good thing.

I've Been Tagged!

Well, double tagged in fact from Kit and Cirque :-)

Here are the rules:
1. Go into your archives.
2. Find your 23rd post.
3. Find the fifth sentence (or the closest one to it)
4. Post the text of your sentence in your blog along with these rules.
5. Tag five other people.

The start was pretty crowded and I lost the pacer. I was referring to the Striders 10k race on October 1st this year at Homebush. I thought he was in front of me but the 45 min pacer was actually behind. Well, he was until the 8k mark and then he went past and I quickly lost sight of him. So not a good race for me. I didn't do a good time but I sure had a good time catching up with so many Sydney CRs.

Now I tag Lady Jove, Twopennys, SteveL, Tank Girl, and Robert Song.

Three Little Words

The legs are a bit sore after yesterday's BRRC race. Funny, you expect it after a half marathon but for some reason I didn't think there'd be a problem after 25k. D'oh! It hardly bothered me during the race but today the abductor is hurting a little, I just hope it settles down before I see Adam the physio for my battering tomorrow.

Spent a while at the gym this morning doing lots of ab crunches and upper body stuff. By the end of the weights workout I even saw some muscles. Pity they weren't mine ;-)

I did my physio exercises while I was there and would've seemed a real dag as they don't look like much at all. People probably thought I was just lying on the mat listening to my iPod moving my legs every now and then. But they are hard, and they hurt a little more than usual today, so I threw in the odd grimmace to make it look good.

Anyway, I must've been thinking out loud just a bit too much about ultras next year because a couple of weeks ago Horrie, in a comment on my blog, uttered the words 'Poor Mans Comrades' ( http://www.coolrunning.com.au/fatass/poormans/index.shtml ). Aunty Karin said the same thing last week. Scary stuff.

I Can Jump Puddles

I met up with Clairie at BRRC just before 5:30am and we had a bit of a laugh about the steady rain that we were about to race 25k in - what the hell were we doing here!

The plan was to get there early, sign on, then go for a decent warm up, but we kind of stayed huddled under the shelter until a few minutes before gun went. At least it gave me time to tape my abductor, and I was surprised how something so simple almost eradicated the pain. Clairie got out for her warm-up, and did a bit further than my measely 200 meters.

Our plan was to try to run around 4:45 pace. We did the first km in 4:40. From then on I managed to stay pretty close to 4:45 to 4:55 for each km. I lost Clairie after a few kms but she wasn't far behind and I though she'd catch up at some stage At the first turnaround (about 6k) I discovered Karisma was closer - she was right on my tail and she was pretty close all five times we hit this point so like last week at Bribie she kept me on my toes. At around the 21k mark I started to slow a little, and the next three kms were 5:00 to 5:02. Jonesy had long finished his race and ran with me in the last 500 meters so I cranked it up a little to finish on a 4:48.

Total time (my watch) 2:01.43. A sub 2 hour would have been nice but still a PB for an accurate 25k (prev best was 2:03.18).

Gotta be happy with that considering the lack of running, especially speed training, due to the injury. Though the abductor didn't really worry me until the last lap, then it was only a mild niggle. The soaking wet shoes were more of a pain. The steady rain the whole way was okay, but there was so much water on the road. At certain parts the puddles were several inches deep but I got sick of trying to jump over them or run around them and eventually just ran straight through them. So by about 10k the shoes were drenched!

It was a such great morning out there. I think its going to be one of those runs that stick in the memory for years to come. And funny, running the five 5k loops on other occasions has been incredibly boring and mentally tough, but today it didn't bother me one bit, I really enjoyed it.

But the best was yet to come. This race was the 25k Champs and we CoolRunning girls scooped the pool, with Glenda (CR Casper), Karisma, Clairie, Hannah and I all picking up gold medals for winning our age category. Go girls!

Ten Ton Tessie

I didn't eat dinner until after 10pm last night. Even then I wasn't really hungry, but thought it best to eat something - I always have this 'fear' of waking up in the middle of the night starving.

Today was my first run since Sunday at Bribie. So combining the lack of any cardio exercise all week with the late night feed I started this morning feeling so heavy, like I weighed a ton. I only ran 5k and it wasn't until maybe the 3k mark that I felt even slightly comfortable. After that point I tried to run some 500 meter stretches at the speed I hope to do tomorrow at the 25k at BRRC, ie 4:45 pace, but was way off the mark. The closest I got was 2 1/2 min.

The abductor pain was also there until maybe halfway, once I was warmed up it was ok.

Good thing about the 25k tomorrow is its 5 x 5k loops so if my leg plays up I can pull out and it won't be too far to walk back to base at any stage. Anyway, could be a long morning.

Its Beginning To Look A Lot Like Christmas

Copped another battering yesterday afternoon :-( Well, I call it a battering, the physio calls it pressure point massage. This time he did a bit of work on the abductor itself, the muscle that actually has the strain or tear. Talk about excruciating! Then came an almost pleasant break, he got the attending student to give my lower back, quads and hammies a massage. But then it was back to bloody pressure point massaging of the glutes, hips and abs. Though I don't think it was as bad as last time, maybe just a 15 on Richter scale.

Anyway, he seems pretty happy with the progress. After the session he revised this morning's run down from 5k to 4k, and then to 3k. I suggested I just not run at all (doesn't seem worth putting the shoes on for 3k) and he thought that was a better idea. So I didn't run. Five days off running, can't remember the last time I had a whole five days off.

And he's still happy for me to the 25k at BRRC Sunday, so long as I "don't go for a PB". But my 25k PB is soft! We'll see ;-)

I inquired as to when I could resume speed work, he says at least another week. But the week after next I'm holidaying at Noosa so won't be going to Pat's anyway. I guess even when I do go to Pat's I'll be easing back into it. At this rate it will be Christmas before I'm training properly again.

Speaking of which as if its not bad enough that DJs etc have had their decorations etc on the shelves for weeks, but this morning some of the girls who work on my floor started hanging up tinsel. Sheesh. Hmmm, think not running is making me a tad grumbly???

Stretching It Out

It was my day off today, such a shame I couldn't do the usual Wednesday morning longish run. So first thing did the exercises and stretches the physio gave me.

Then hit the gym about midday. It takes at most 35 or 40 minutes to do the weights and abs exercises I usually do, so feeling a little guilty for not running I added some more strength work in and upped a few of the weights. Finished off with another stretching session.

So all this made the session last just over an hour, if I count the little chat I had with Ironbee who was working out at the same time :-)

Friday On My Mind

Went back to the physio Monday. He was pretty happy with how I pulled up from the 30k at Bribie, the muscle strain/tear was no worse. There was a fair bit of DOMS by that stage so when the massaging and pummelling started the pain was almost unbearable - on a scale of 1 to 10 I'd rate it about 23.

He told me I needed to work on my core strength and gave me a couple more exercises to add to the list. Seems there's a lot of work to be done. I told him I hoped to run 25k at BRRC Sunday so he wants me to rest to let the muscle heal properly. He suggested no running until Friday, and even then its just a 5k run. Four whole days off :-(

I asked if all of this would make me run faster and he said probably not, but I'd be able to run further ... er, where's that 2006 ultra calendar ;-)

Bribie Beach Bash

Sunday morning I was up just after 4am and on the road by 4.30. Picked up Rent Boy (Nick) city along the way and we arrived at Bribie just in time for the usual - pit stop, numbering, sunscreening, Bodygliding etc before the 6am start. Unfortunately I didn't have time to do the stretches that Adam the physio recommended before the race started :-(

What a glorious morning! It was overcast, not too hot, and no sign of that wind that was howling in Brisbane. Running along the hard sand on the beach in these conditions - it doesn't get much better than this. Adam had said it was okay to run 30k so long as I didn't run fast, so keeping that in mind just went out at a reasonabley cruisey pace. Hoping it was all I needed I'd loaded 3 hours of mixed music on the iPod and set it to shuffle mode. Interestingly in all the time I was out there only one song played twice - 'Music' by The Beautiful Girls. It totally suited the mood of the run so I'm not complaining. My main goal was goal was to finish, but I was hopeful of sub 2:50 as I'd done 2:51 on my last attempt.

There were only guys in front of me, but I wasn't too sure how far back the next girl was. Got to the turnaround in about 1:22 or so and found that Karisma and her training mate Karen were maybe just 300 meters behind. So the competitive spirit kicked in and I upped the pace a bit, though to be honest it wouldn't have bothered me if they passed me.

It wasn't long before a bit of a headwind blew up - I thought my CR cap was gone a couple of times. With about 7k to go the 15k people went past in the other direction. Great to see Lizzle as lead lady, and then running with a few of our regular training buddies Clairie was not far behind in second spot! And third was a fellow Pat Carrollette Sheryl. Woohoo, what a great day for the girls!!!

With loads more CRs including Hannah and Jess (Lady Jove) and other running mates doing the 15k there was lots of high-fiving all the way back, it gave me a much-needed lift. The last few kms were a bit of a struggle, the sun was out breifly, though its always tough at the business end of a race. I was keeping an eye on the watch and hoped to sneak under 2:40 though missed the mark by a handful of seconds. Still, it was about a 3 1/2 minute negative split, can't complain about that. Not to mention an 11 minute PB. Oh, and I picked up a nice shiny trophy for being the first lady.

A very relaxing barby followed as we watched the adventurous ultra runners come in and tell their stories. Next thing I knew Clairie was standing on a table calling everyone to attention. One of her kids walked over to me with a couple of dozen balloons and then Glenno and Lizzle come around the corner with this huge chocolate birthday cake all decorated with names of different races I've run. There were party hats and hooters. And of course there was champange. Man, talk about a surprise! I'd totally forgotten about any sort of celebration, I think the Sydney one wore me out. As my Polish friend Vera would say "how embarrassment". Golly gosh, how great are these guys!

Oh, and to top off a perfect morning, Rent Boy picked up one of the big random prizes - an $80 voucher for the local IGA supermarket. We dropped in on the way home so he could have a little shopping spree, and he insisted I help him spend it so I scored Chocolate Creme Oreos and a dark chocolate Flake amongst other things. Tee hee, lucky nutrition watchdog Lizzle wasn't with us :-)

These Boots Weren't Made For Walking

Although the quad felt a fair bit better I heeded the physio's advice and didn't run yesterday or this morning. Hit the gym for some upper body weights both days though. Feeling a bit sore but I can't see any muscles yet so not sure what it is that hurts :-)

I'd planned to meet up with the Buddies for brekky after their run this morn but figured I might as well get there at the same time as them and have a bit of a walk. Did 5k, and, when nobody was looking, tried running just a few steps (there was a little pain). Can't say I enjoy this walking caper too much, especially seeing so many people I know out there running. And it takes so long to get anywhere.

Saw the phsyio later on in the morning. I had a different guy this time. After some pushing and pulling and getting me to apply pressure to find out where and when it hurt he said he suspected a slight muscle tear. I can honestly say I can't remember anything as painful as what followed - when he was massaging my glutes and hips with his elbow. Some very pleasant ultrasound came after that though. Then it was back to more painful plodding sort of between the hip and groin. And I thought Mr Thursday was cruel! After all this we went through those initials tests again and there was very little pain this time. I had a 'test run' on the treadmill and was able to run comfortably.

I anxiously waited for the verdict ... was I able to do the Bribie Beach Bash tomorrow??? The answer - yes! I did the right thing and told him there were shorter distances on offer but he said that the distance didn't matter, so long as I took it easy and didn't run fast. Woohoo!

So I've gotta leave home around 4.30 tomorrow morning to drive an hour to Bribie to run 30k on the beach, dodging fishing lines, four wheel drives and eventually the incoming tide. There's zero shade and the weather is stinking hot. And I hear its windy as hell up there too. Hmmm, did I say 'woohoo' :-(

Sidelined :-(

Pat's the Thursday after the time trial is always an easyish one. This morning was 6 x 2 minute reps, and then the usual 1k No Watch. Also today was Michael's final session, he heads home to Japan tomorrow after more than 2 years in Brissie, so we'd planned a group brekky post run.

Warmed up to New Farm and did some strides before starting the reps. I was feeling a little weary from yesterday and so wasn't totally busting a gut. Halfway through the last rep my left quad just suddenly started hurting. Within a meter or two I had to pull up, every step hurt. Funny thing was there was no pain just standing or when I walked, just when I tried to run. Ended up walking all the way back to the Ship Inn, and Scotty was kind enough to accompany me and listen to the more than occasional whinge.

Such a great crew at Pat's, everybody showed their concern. A very glam looking Clairie, who hadn't run but was there for the brekky, sprinted over to me in her high heels when she saw me walking back.

Saw the physio a few hours later. He's pretty sure its not a quad strain as it only hurts when I run. He put it down to a bio-mechanical imbalance and did some really mean massaging and prodding and stuff. He gave me some stretches/exercises to do at home before my next appointment on Saturday.

I hinted that I was running 30k at the Bribie Beach Bash on Sunday. Ha ha, he more than hinted that I wasn't!

Lazy Eleven

Ran a pretty easy 11k Wednesday morning. For the first time all year I missed the monthly 3k time trial Tuesday as I was mid flight from Sydney. I'd contemplated doing it my own but just couldn't be bothered. I know from my Saturday 10k race that my time would've been slow anyway.

So I was happy just to cruise along and listen to a new mix of music including The Vines, Bjork, Sleepy Jackson, and The B52s singing Meet The Flintstones :-) Heck, there was even a bit of country in there with Hank Williams 'Lost Highway'.

Backed up later in the day for the Intraining Beginners group. We had them doing a stretch of about 200 meters where they'd sprint one way and recover the other. Ten minutes of that was followed by a 'guess your 1k time'. I had to get to work just as that kicked off but Clairie tells me one of the guys, Greg, was spot on with his prediction of 5 minutes flat! Most of the others got pretty close too, I think they are getting a good feel for pace.

The Week That Was - Part 3

Sun 2/10 - Footy Finally

Another rest day today, which was quite welcome after such a big Saturday. Just hung around Glebe and Broadway in the morning before heading out to Homebush for the NRL final. The atmosphere there was amazing, the Blackhawk landing was just awesome. But it wasn't just the entertainment. The mood of the crowd was fantastic. There was a mixture of supporters in our little patch but all (many of them complete strangers too) were sharing food and laughs. Would've been nice for the Cowboys to win, but if it had to be a Sydney team I'm pleased that it was the Tigers.


Mon 3/10 - Western Wanderers

Started out from Five Dock with JD just after 6am for a long run. I'm glad we got an early start, it was such a warm day (max of 34 degrees). The streets were pretty quiet, not many others out there running or cycling, or even driving. Sleeping in on their public holiday I guess.

JD had brought along a map for the Striders 'Western Wanderer' and it was a 3k run to where that started at Drummoyne. Not exactly sure where we went from there, I remember seeing the Gladesville Bridge and being in the suburbs of Concord and Cabarita. There was the occasional wrong turn but we always ended up back on track. I think it was around Canada Bay that we ran across a park that turned out to be a golf course, the only escape was climbing over a 2 meter high fence!

We did 26k in total, in around 2h 18m. It was great to see other parts of Sydney, though I was feeling pretty lethargic for much of the way. I realised it was just lack of food - dinner the previous night was a few vinos and some salt and vinegar chips at the game. And a bowl of Homer Hudson's chocolate ice-cream with chocolate chunks later on. Probably not the best way to fuel up but it seemed like a good idea at the time :-)

The Week That Was - Part 2

Sat 1/10

At The Races

I thought, when in Sydney do as the Striders do and so lined up for the 10k race at Homebush on Saturday morning. It was great to catch up with so many of the Sydney crew again, they are also so welcoming.

Three weeks since the marathon but I was still clutching onto that as an excuse for what was going to be probably my slowest 10k all year. Went in saying I'd be happy with a sub 46m run, but lined up behind the 45 minute pacer and hoped to hang on with him.

The start was pretty crowded and I lost the pacer. I thought he was in front but it was a few kms before I realised he was actually behind. Still, I wasn't running sub 4.30s so figured I hadn't gone out too fast and just tried to keep Bandana in my sights. Went through halfway in 22:39 not feeling too shabby. About the 7k mark I started to tire, and at 8k the pacer caught up. JD had stuck with him the whole way and after a few encouraging words he kept on after him. I tried to hang in there but lasted maybe 100 meters. I finished in 45:53, under that 46min goal but still a little disappointed.

It was off to Randwick later in the day for a bit of racing of another kind. I thought I'd put just one bet on so studied the form guide to find the perfect horse. First up checked what colours the jockeys were wearing and found one in the CR colours of blue and yellow. Looked up the horsie's name and it was Run Rita Run! Put on $2 each way and she ran second paying a whopping dividend of $3.10 so came out a couple of dollars in front. I quit while I was ahead :-)


Birthday Bash

The lovely Owly had organised a joint birthday dinner for herself and I at Hannibal's, a Lebenese restaurant at Surry Hills. With about 27 of us altogether we had the 'cushion room' booked out. What a night! Sitting on cushions on the floor in a dimly lit room, drinking lots of red and eating heaps of yummy food - I could've stayed there all night. The belly dancer was great, though I think Truckie showed her up just a little ;-)

It was on to Retro after that, an amazing place with a different era of music on each floor. After a couple of hours of 80's music the day finally caught up with me and it was time to go. Must be getting old :-)

The Week That Was - Part 1

Wed 28/9 - I Feel Good

Met up with the Regatta Runners at 6am. They were doing their monthly 3k TT but I figured I'd at least start out and do the warm-up with them. Did that and then left them, turned the iPod on and continued up the bike path. The plan was to run maybe 10k or so but for some strange reason I felt great and so didn't turn around at the 5k mark.

Passed Pete from Pat's along the way, and then a little further on saw another Carrollette, Ruth. Half a minute later I heard some yelling from the river and there was Pat himself out having a paddle on his kayak!

This had to be the best I've felt running since before the Gold Coast. Wound up doing 20k in 1hr 50m. And it seemed so easy, I felt like I could have continued. Wierd.



Thurs 29/9 - It Was Here Last Time I Looked

Arrived in Sydney late the previous night but still managed to be on the road not too long after 6am. Headed down Glebe Pt Rd to Bi-Centennial Park but then remembered the run I wanted to do so turned around and headed back through Darling Harbour and the city.

Things were looking very familiar and I was sure I was headed towards the Observatory. I wanted to run up that hill this time, and not walk like I had on September 11th! Well, I was in the general area but couldn't find the hill for the life of me. Time was running out as I had to meet my sisters for brekky so abandoned the mission and ran back to Glebe, unintentionally finding the longest possible route back.

Spent the remainder of the day walking and shopping. So I didn't find that hill in the morning, but I did find the Lindt Cafe later on - thanks for the recommendation girls! Mmmm, chocolate frappe :-)


Fri 30/9 - Footy Fever

No running today but lots more walking. My sister, nephew and I made our way to Balmain for lunch at the leagues club. Sure, we were cheering for 'the other mob' at the game, but it was great to wander around Tiger territory and soak up the atmosphere. The shops were all decorated, cars had signs and streamers on them, there was such a buzz in the air.