Return to Routine

Holidays = beaches, boardwalks & recovery dips!

So since I have been laid up with injury my main aim is to be able to return to running without pain or discomfort and maximum enjoyment.  This meant rehabbing properly in good time, no rushing at all, injuries need to be addressed properly, even the “niggles” we run with because that’s just what you do. My opinion is every injury should be treated properly because if my leg is killing then where will the fun or enjoyment be? Seriously, no matter who you are or what you do, just sort it and do it properly.

The last 4 weeks have been very productive on a number of levels;

-   I have returned to normal training, achieving the usual planned sessions set out in my program.

-       I have been running injury free and loving it.

-       My fitness, both aerobic and anaerobic is getting back to where I want it to be.

-       I have raced and met my goals and expectations.

Some areas that are still improving and need continued work;

-       Long aerobic condition, the answer - to bank some long runs.

-       Lactic Tolerance, answer - tempo runs, yay!

-      Strength, answer, resistance training with plyo, core and dynamic work.

-  Establishing a routine, answer - stop sooking out of the early morning runs and toughen up.

Mt Arthur Challenge Wellington - A great day on new trails

Over the school holidays I was able to begin training as per normal schedule, which was great. My load is still slightly lower at around 90-100km weeks but over this time I have had some really productive sessions giving me both fitness and confidence. I had a ball running the beach up to Valla and back to Nambucca and the warmer weather coupled with beautiful scenery was amazing. I was able to get onto the sand and see how the Big Coast Run at STS Kamay in Sept will be on the legs, specifically calves!

I have also ran at Wellington in the Mt Arthur Challenge Wedge Tail 9km race. I managed at pretty solid performance and was crowned King of the Mountain, covering the distance and elevation in 39:30.  It was a great new event and the organisation, course and race was first class, I aim to be back next year for sure. I think the single track section that ran up and down Mt Arthur in particular, is close to my favorite bit of trail, a seriously tough climb and fast but technical descent. If your keen for a trip West then this is a great event!

http://app.strava.com/activities/165188836

Off and racing @ STS Manly Dam 10km

I returned with STS to Manly Dam for the July race, competing in the 10k medium course on the familiar trails that loop the dam. The race was to be a good measuring point, I have run the trails there a lot and raced guys like Charlie Brooks and Jake Stollery before so it would be a good indicator for me. I ran well, particularly on the climbs, especially the longer ones, and was able to run a pb with a fast finish after a fairly conservative start. It was good to catch up with Brendan Davies, Jo Brischetto, Andy Lee and on his STS debut Andrew Tuckey, as well as the DBA crew and the rest of the STS group. Kel also ran but with some questions still over her health she wasn’t able to push it, we hopefully will get some answers soon. From this we can move to make things right again and get her feeling good and firing again.

http://app.strava.com/activities/168242591

Beach running with Charley 

So with the tough part of rehab behind me it’s time to tuck into some solid training building up towards full volume again. I just want to run well and consistently - dedicated training is the only solution to do so. I have a few events coming up, Mountain Sports Centennial Park 50km Pairs with Kel, Running Wild Glenbrook 25km, Edgell Jog, STS Duffey’s Forrest, Canberra 101km Trail Run and STS Big Coast Run Kamay.

Off and racing at Mt Arthur Challenge

That should round off a pretty good year that had its tougher times with injury but its good times with some fun and successful runs/races/adventures. With the big races of 2015 on the horizon, I am already planning the training. Buffalo Stampede version 2 will be huge and hopefully a trip to Skycamp will help with my needed prep. I plan on approaching 2015 different, with the focus being Buffalo Stampede 75km (top 10) and The North Face 100 (finishing). You learn from your experiences, both good and bad, well your meant to anyway.

To Cheat or Not to Cheat, That is the Question....

Competitive Sport – The Good and The Ugly

A recent event has led my thinking towards the notion of being a good sport, fair play and honesty while competing in races. With competition comes competitiveness and this combined with human nature lends itself towards at times the notion of doing what needs to be done to get a good result no matter what.  Personally I moved away from team sport due to over competitiveness that leads to bad sports, referee abuse, excuses covering up poor play and so on.  This was something that I not only did not like but something I did not want to be associated with, you know the saying “that team are cheats, that team is dirty”. Running to me was an answer for my need to be competitive but in a fair and honest manner, that was the norm but there have been some situations contrary to this.

I like running for fun, but I believe no matter what the race that there are certain expectations of myself as a runner,

-       Try and follow the course,

-       Don’t deliberately impede another runner,

-       If I get an unfair advantage for example covering less distance than the rest of the field due to a wrong turn, do not ever take another runners position, especially on the podium.

-       Be fair to everyone, say hello, allow people past and don’t make anyone feel put off or intimidated by the way I run particularly on narrow or technical trail where passing opportunities can be minimal.

I strongly feel that if these principles can’t be met then I need to give up, I’d be running for the wrong reasons. So when I see it happen it annoys me, it really does need to be addressed, discussed and thought about. By it, I mean people behaving poorly in and after races.  So examples of this, some have been directly involving me some not,

-       People entering an event with multiple distances available on staggered starting times, running stupid and then dropping into a lower distance event and claiming a win. Not fair when the events start at different times and the other runners aren’t aware of the new entrant and are racing those around them.  Tough it out in the race you entered or DNF.

-       Running the course and taking a wrong turn which leads to a shorter run than the rest of the field.  When you finish, claim the win as though you have run the whole course, that’s a victory I couldn’t claim, enjoy the guilt.

-       When there is an opportunity to take a short cut taking it.  If you are coming 17^th in a 100km race the pleasure of having a 100km run under your belt is the reward, this would be cheapened when your Garmin says 97.5km because you cut every corner you could. I was shocked to witness someone doing this in a race last year!

These are a few things I have noticed, other things like dropping rubbish on the trails, being rude when passing and whinging about getting lost because “it’s the race director’s fault” are others that can be added but are different questions of character.  If you can’t manage yourself on the trail, run roads!

 

There has been many examples of great competitive behaviour, so many times I have been called back onto trail by other competitors when taking a wrong turn, allowed to pass and so on.  This is why I continue to run and love trail running so much.

All races have 1^st through to last, we all compete for various reasons and enjoy finishing high up the ladder no matter the event.  From fun runs to sky runs, races organised by local running groups to international bodies with prizes from cash to gear, people will turn up trying to do their best.  Most will be honest and in trail events it is rare that I see something to the contrary but I have seen it.  These people ruin it for others, they are the types who would use PEDS, refill their drink more than once at Subway, not turn in money they found and get in a shout and leave before their round…but seriously it is not needed and next time I witness it I will be speaking up.  Because the race director’s trust the competitors on the trails and when this trust is abused it ruins it for all.

So I will leave it at that, lets talk about this issue and when we are on the trails lets be competitive but not overly so, because we don’t want to be that sport… Look at what drugs has done to cycling, seriously!

Bouncing Back

Bouncing Back

So with my current situation regarding running I have been able to refocus, refresh and redirect my energy towards my running for the back half of the year.  Gone are the macro and micro cycles, peaking and periodisation. I have simplified my approach to getting key sessions done and doing more quality k’s leading into my events and speeding things up to improve the top end.  This program is scheduled to start in full by the end of June with this month being about building time on feet, increasing my typical training load and schedule as well as strengthening my legs.

I have been doing 5+hrs of core and strength working weekly and this will progress in difficulty as the months go by, and then gradually decreasing the time to around 2-3hrs a week once I am able to run more.  I have been riding a lot, well a lot for me anyway!  9hrs last week and 7 the week before, I am trying to replicate hard days and easy days and keep my normal load time wise. As my running increases my riding will decrease but I have been lucky to be able to get some solid rides in without being run over (its been close!)  Running has been introduced in the week just gone and will become more intense as I progress with the injury, the pain has now dampened down and there appears to be no negatives from the introduction of running.

Kel and my new kicks for the back half of the year
thanks to Pace Athletic

I am working in 3 rehab phases with my return to running;

Phase 1 – Day on day off.  All on grass track at an easy pace running within my stride.  Max distance 5km for 7 x 5km runs in the fortnight.  Progress if no pain is present.

Phase 2 – Day on day on day off.  Road/Track then Trail/Track at an easy pace but increasing the stride.  Distance between 5 – 7.5km with 5 runs in total in the week.  Incorporate some hills.  Progress if no pain present.

Phase 3 – Return to normal schedule.  Begin at 50km and increase by 15km a week.  Run 6 days a week and complete normal sessions increasing distance/intensity as week’s progress.  Aim to be at full load by week 4. Progress if no pain is present.

This schedule should have me complete a 100km week by the second week in July. From there I will be back into full training and hopefully free of injury. I want to get my body right and am being very careful to ensure I come back ready and strong.  My back half of the year will now aim towards some targeted events with my prep starting for 2015 in November.

My races for the next while will be;

Glow Worm Tunnel: 6km Bolt and Mystery Mountain Challenge, 14 June.

Mt Arthur Challange: 9km, 13 July.

STS Middle Harbor: Long Course, 20 July.

Mountain Sports Centennial Park Ultra: 50/100km relay option, 4 August.

Running Wild Glenbrook: 25/35km, 24 August.

Edgell Jog: 7.5km, 7 September.  “A” Goal Race

Kel rocking her "lairy duds"
@ STS Kamay.

Canberra Centenary Trail Race: 101km, 29 September.  “A” Goal Race

STS Kamay Big Coast Run: 35km, 19 October.  “A” Goal Race

Carcoar Cup: 60km Ultra, 2 November. “B” Goal Race

Obviously Glow Worm will be a race to how I feel and a bit of fun, but if it is feeling good I will be racing and pushing it along.  The next few weeks are going to be tough, sitting out is something I have never liked doing but it is something that has to happen.  I love the atmosphere at Newnes for the Glow Worm weekend, it was my first trail event where I fell in love with the sport and I am looking forward to being a part of it again.  The next few weeks also marks a return to serious racing for Kel, she has been training well and should put up some races in the coming months.  I can’t wait to watch her at STS and seeing how her year progresses towards her goals that are set down for later in the year.

The "DNF"

TNF100 2014 - DNF

There is next years motivation

Perhaps I am too harsh on myself and at times I potentially expect too much or have high expectations of myself.  Normally when I enter an event my time goals, expectations, performance and so on are based on two things, my ability and my training.  These two things give me guidance and confidence when I go into an event that I can run to the plan whatever that plan may be.

In 2013 at TNF100 I ran in the 50, I was ready, full of energy, confidence and the belief that I would run well. And I did, I ran 4:49, coming in 4th overall and feeling awesome throughout, this run has been reflected upon a great deal in the last 48hrs or so.

Coming off the Golden Stairs and onto
Narrowneck, things weren't
happening today.

In 2014 at the TNF100 I ran in the 100, I was injured, underprepared and not willing to be honest with myself.  I had constant tightness throughout the run and could not run through a full range of motion and as a result my speed was below what it should have been.  On the fire trail I was not flowing as usual but on the single track I was ok, maintaining fairly similar pace to my fire trail splits. At this point I was running with Gill Fowler and this was helping with taking my mind from the issues I was facing, the pace was kept steady and we had a good chat along the way.  Gill ran awesomely and  went onto 4th overall and was 1st Aussie home in a touch under 12hrs.

On the approach onto Dunphys at 31km I noticed my hamstring was tightening some more and on the last descent into the stile the leads to CP2 my footing slipped causing a servere aggravation at the top and bottom of the muscle.  It was excruciating to lift my leg below the glute and behind my knee left I had a sharp pain every time my foot hit the ground.  Once I began hiking up the steep hill into Iron Pot the pain was very strong, and when I tried to start running again it didn’t happen, no way no how.

I shuffled up and over the ridge to the turnaround point.  The highlight was seeing the Aboriginal guys ripping it up with their Didgeridoos and Clap Sticks, filling the air with an awesome atmosphere.  I decided to go back to Dunphys and get first aid.  I rang Kel and let her know what was going on, it was a tough moment for both of us, we had both known my likely fate but trying to be positive we hadn’t verbalized it too much before that point.  So like that my TNF100 debut went away with out much of fuss.

The walk back was tough, both physically and emotionally.  Seeing so many runners coming the other way was hard, as was chatting with those that I knew about what had happened.  It was over and it was hard not to show how much it hurt, but I tried to encourage as many as I could, heck they were all doing their best and didn’t need to see a grumpy little bloke coming the other way.

The rest of the day allowed my focus to turn to the race and support my friends.  Kel was awesome and supportive and we enjoyed the afternoon and seeing a great finish.  It was brilliant seeing my friends exceed their own goals and perform well, but I must admit there is some jealously on my part, I am human and I wanted to finish and do well too.

I have reflected and feel I am at place where I can move forward. It looks like I have High Hamstring Tendinopathy, a particularly tough issue to shake and I know it’ll be some time before I can compete properly again.  The road back will be tough and arduous but it will make me strong both physically and mentally.  I am prepared to work and learn from where I have fallen down.  I haven’t trained well, missing massive bulk of my load while nursing injury, there may have been some key sessions but there are no short cuts and you cannot hide in an ultra.  Next time I will prepare more thoroughly and be ready like I was in 2013.  I will not take the start line injured again, no matter what, it is just not worth it!

With my mind stewing over the problems I need to freshen up.  Kel is now getting fitter and closer to returning to full health and I hope to support her comeback into running as she has supported me.  Even though I won’t be running for a little while, I will still be about and will keep being involved in the running community and supporting those who have supported me.

The bike is calling, as is the strength and conditioning room and they better be ready because I have 15hrs free time per week at the moment to fill.  

Life throws its challenges but it is how we meet them that shapes who we are.

Photo Timeline

Bathurst Half - Right before the hammy gave out.

Ready to go - Bathurst Half

Early days @ STS St Ives

Crossing the line with Charley, getting
the win too!

Buffalo - Approaching Clear Spot

Buffalo - Mackies Corner

Buffalo - Buckland Valley 

Buffalo - Race Start

Buffalo - All smiles! 

Buffalo - Away we go...

Buffalo - Up the Big Walk

STS @ Kamay - Striding out with Kel, the plan to run with her went after 150m with the hammy feeling ok.

STS Kamay- Running on the cliffs, Botany was an awesome course, so different from the others! I can't wait to October to get back there.



What next......

The North 100 2014 - Saturday 17th May