September 2019
I suppose ‘back on the horse’ is a strange title for a running post. Needless to say I don’t own a (whole) horse although I do own 2.5% of a race horse, it’s a long story! Anyhow the point of this post is I’ve just about recovered from man-flu after nearly a month. I know the women reading this will roll their eyes and snigger at that statement but you really don’t understand how dangerous man-flu is !
My last couple of posts have been about my illness and recovery, albeit probably premature, and as Strava shows below ( you all have Strava right http://www.strava.com) I have been quiet of late. I was still contemplating the Perth Running Festival ( https://perthrunningfestival.com.au ) next weekend but the run last Friday was a reality check which ended up with me sitting on a park bench at 12k into a 16k run feeling very sorry for myself. This was the kick in the balls I needed to take another week off and just get better. As of writing this I’m hoping I’m now better although I have strained my side throwing the ball for the dogs ! You can tell when you’re getting old when you get injured walking the dogs, joy ?
Of course another thing to do when you can’t run is enter events due to the FOMO effect. (Fear of missing out, every runners nightmare!) True to form I have entered a 100k race in the NSW Blue Mountains next May, when you’d be mad not to surely? ( https://www.ultratrailaustralia.com.au ) The Ultra Trail World Tour hits the Blue Mountains in May and it looks amazing. I have friends who rave about it so need to tick this one of my ‘races to do’ list. Add in the 6 inch Ultra in December, the Australia Day Ultra (100k) in January and the Delirious West (200 miles!) in February and the start off next year looks busy before we get into the three marathons I’ve penciled in in June, August and October. Also need to put that 12 hour Light Horse race, in April, to bed next year after I dnf’d this year. Sprinkle in a few half marathons and 10k races for the WAMC Club Championship and it’s going to be a busy 2020.
A quick post this time as I’m just getting back into the swing of things. I also need a shout-out to the boys in Berlin racing the full this Sunday. The T-train, Mark C. , Dean and Mike K. are representing the BK running crew and I’m sure will do us proud. Mike K. is running for fun after an injury interrupted training program while Tone and Mark are gunning for PB’s . Expect the T-Train to set Berlin alight and finish high up the his age category. If all goes well he could knocking on the sub 2:40 door. Mark C. has trained the house down thanks to Matt Fitzgerald ( http://8020endurance.com ) and one of his ‘magic training programs‘ . Mark is gunning for another 2:48 marathon time or quicker, this time of a certified course .. Dean will either run a great sub 2:40 or blow up spectacularly, there’s no middle ground with that guy ! I’m hoping it’s another sub 2:40. Phil was meant to be joining them but got struck down by the dreaded man-flu this week and had to pull the pin. I feel your pain brother, I feel your pain !!
Today was another day of not running and yet again I had good intentions but got side tracked. Ended up walking the dogs to the local shops after spending the afternoon at the local pool with my eldest daughter. The morning was a write off after a long lay in, leaving my bed around 10am!, and then walking the dogs as I knew I was out with no1 daughter to the pool in the afternoon. Late afternoon was spent skateboarding with my youngest daughter (no3) and then onto the laptop for some work that needed looking at before Monday. All in all a busy day and I now type this post while waiting for my current Wife (no1) to cook me scrambled eggs on toast. Once this is taken care of it’ll be too late for a run and, voila, another day with no running .
That last paragraph was Saturday and I managed to repeat the process for Sunday. Today was about walking the dogs again, twice, dropping no2 Daughter into Perth, sneaking in work for a couple of hours and then returning to Perth to pick up no2 daughter. A quick trip to Yelo for a coffee and muffin and the day is gone. It’s amazing how the day can disappear. I’m sure I’ve written posts on making time for running in-between life’s demands but I seem to have lost the knack lately.
In my defence I am still recovering from Man-flu, which as every man knows it potentially life threatening, so I shouldn’t be too hard on myself surely? Could I have got up early and ran, definitely, did I, no. This ,it seems , is the problem. For that last few years I have always been an early riser and have seen the sunrise on hundreds of occasions and each time was as enjoyable as the last but for some reason this year I just haven’t had the motivation. There must have been two or three posts on losing my mojo this year alone and, even now, I’m struggling. I’m partly putting this down to man-flu as I was so keen to kick-on after the City to Surf and run a quicker time at the Perth Running Festival (PRF) ( https://perthrunningfestival.com.au ) As this is now not going to happen I’m considering binning the PRF completely and concentrating on the 6 inch trail ultra in December. A lot will depend on how I go this week. If I can run 100k for the week, and not feel too fatigued, Perth Running Festival could be on, if not I’m happy enough to concentrate on the 6 inch.
Is two sub3 marathons enough for 2019? Probably not, I do need to sneak in another one but timing is everything and there’s not too much around early November if I miss the PRF. I found a marathon over in NSW which fits the bill on the 17th November ( https://www.jervisbaymarathon.com/athletes/event-info/ ) but its a fair way to travel ?
On a different note my mate Zac sent me this image, see below, yesterday. It seems me and my mate Geoffa made the top 10 Melbourne Marathons in 2010. We were both representing Western Australia in the National Marathon Championships. What this really meant is no one else wanted to go and we were going anyway so it was money towards flights and free accomodation with the other runners, and the invited Kenyans. It also meant getting changed in the MCG with the elite runners and starting at the front of the 7000+ field. As you can see in the photo below for a few hundred metres I was in the lead and consider my early pacing , albeit for 100 metres, pivotal to Japhet Kipkorir breaking the course record. Unfortunately at the finish line I was nowhere near Japhet as I had sacrificed my race for his record, or something like that. I have raced Melbourne four times and PB’d every time so if you are ever in Australia around early October I highly recommend it. ( http://melbournemarathon.com.au/events/ )
Starting at the front helps and one year I did make a big effort to try and get to the 1k marker in the lead. I think I got to around 800m’s before realising I had left the field way behind me and all of a sudden I was the one idiot runner you sometimes see at the start of marathons. I could see the cameraman on the BMW bike pointing the camera right at me and I wondered what the controller was screaming at him at that point in time? Probably ‘ignore the bald guy with a beard at the front’ !! Lesson learned, I slowed and let the lead pack run past and sneaked back into the pack, my tail between my legs. We still joke about Geoffa’s what skins and how they embarrassed a state , needless to say I don’t think white skins are available in 2019, luckily !
Training wise I’m glad to say that finally I did go for a run. (Monday) Albeit not quite 10k , I managed 9.3k and finished in a reasonable state. 5:13min/k average is the best I’ve managed for a few weeks so I’ll take the positive from the run but nowhere need the 4:10min/k average I need for 42.2k in less than three weeks. The Perth Running Festival will be a challenge and I’m putting my sub3 streak on the line. On the bight side the T-train is driving the bus so it will finish sub 3 guaranteed , just need to make sure I’m still on it ! Talking of bus driving perhaps the worse ‘bus driver’ is certainly Jon Pendse. He had arranged to take Jeff and Big Paul to a sub 1:30 half marathon many years ago and sped off at sub 3:45min/k pace. All bus occupants were jettisoned before it even left the car park, epic bus fail ! Last year there was a similar story for the sub3 bus at the Perth Marathon. I had positioned myself about 300m’s from the finish (I was injured) and when the sub3 bus came into view , they were dawdling with very little time to make the final few hundred metres. I made it known in no uncertain times they needed to get a wiggle on and they all looked shocked as they thought it was in the bag. Not so it seems and Mike just made it under the 3 hour mark, while the back of the bus missed out and Jon also miscalculated, missing out by a few seconds. In Jon’s defence I think he has ran 3hours and xx seconds at least 8 times over his career, it’s a talent apparently?
Bit of a mixed bag today, I’m running albeit very slowly and the Perth Running Festival is coming. This will be an interesting few weeks but that’s the point isn’t it, you play with the cards you are dealt and hope you can bluff your way to a win, what could possibly go wrong ?
After the Perth City to Surf Marathon I was itching to get back on horse and start to train for the goal race of the year, the Perth Running Festival. ( https://perthrunningfestival.com.au ) . I had also entered a ‘last man standing‘ race two weeks after the City to Surf as a bit of fun and an enforced long run. This race was another brainchild of Shaun Keasler . ( https://ultraserieswa.com.au )
A 6.7k loop with runners having 1 hour to complete the 200m vert course. Runners continue until the last person standing who then needs to again complete a lap on their own within cutoff to be a finisher. Everyone else is a DNF.
Anyhow to cut a long story short, which is unlike me of course , I got sick four days after the City to Surf and ended up bedridden for a few days and taken three days off work, dosed up on antibiotics the size of small children, I wasn’t sure which end to take them ? Anyhow to add to my woes I had a business trip to sunny Malaysia which is always hot and humid as hell. (I am only assuming hell is hot and humid , never been there myself, although I did spend some time in Aberdeen , which although not hot or humid is probably what I envisage hell to look like. Please never mention this to my Aberdeen born current Wife…) I digress….
So off to Malaysia I go and end up in Johor, just over the border from Singapore. When I say just over the border I mean just that, you could probably skim a pebble between the two countries. Feeling a bit better I arranged to meet my work colleague , Hamid, after work and pound the pavements for 10k, at a leisurely pace. I was hoping the humidity would act like a sauna and clear my chesty cough, who was I kidding ?
I did eventually manage 10k after a long rest break at 7k. The last couple of kilometres was not pretty and I was certainly holding Hamid back. Truth be told it was probably pay back as last year, when I visited Johor, Hamid took me on a hilly 10k loop and the tore tendons in his ankle that required surgery and many months off running. Please note just before he injured himself I did urge caution.
After leaving Hamid to continue I staggered , probably worse than staggered if such a word exists, to my hotel room and collapsed into the shower. The old adage about running if you have a head cold is ok, but anything below the neck is is advisable to rest, rings true. I was goosed.
Of course the next day I was back on the pavement but this time alone and only for 8k. This allowed me a marginally better finish and I didn’t feel like I was about to meet my maker , as per the previous night. That folks is it for the last two weeks, 18k . A 9k a week average is not going to get me the time I need for the PRF (Perth Running Festival) so it’s a case of damage limitation unfortunately. This is a pity as I was targeting the PRF for one final tilt at a sub 2hr 50min marathon. (I am 52 you know!) Looks like its going to have wait until next year now ? So instead of a fast time I’ll be targeting sub 3 number 33 and continuing my sub3 streak, taking it to 30. Luckily for me I know the sub3 bus-driver very well, its my old mate the T-train who will be one week out from running the Berlin marathon , where I’m sure he’ll come close to, or maybe just sneak under , 2hrs 40 minutes.
So the point of this post is to reiterate that if you have a head cold it’s fine to run, probably not race, but run. Anything below the neck and it’s probably best to rest. This article by Jeff Gaudette from www.runnersconnect.net sums it up nicely. https://runnersconnect.net
Are you Putting Your Body in Danger by Running While Sick?
Sneezing, coughing, congestion, and achy muscles. No, you did not stumble onto a Nyquil commercial. Unfortunately, hard training increases your susceptibility to getting sick, especially if you have children at home.
When you are in the middle of a big training segment, it’s important to know what to do when those symptoms do arise, and you are faced with the question of whether to run or not. To make the decision easy, this article will give you a clear idea of what to run through, and when to rest up.
The most important thing to remember about running when sick is that you should always err on the side of caution if given the choice.
You are not going to ruin your fitness by pushing your workout back a day, or even by taking a few days completely off from running. Yes, runners are obsessive creatures, but two or three days off will not negatively impact your fitness. We looked into this in great detail for our post on How Long Does it Take to Lose your Running Fitness post. Be smart and be patient, and your body will thank you in the long run, pun intended 🙂
Running when Congested
If your symptoms are congestion related – runny nose, chest congestion or coughing – you are usually safe to run.
In fact, an easy run, followed by a nice hot shower may help clear your congestion, and give you a few hours of feeling back to normal.
How to adjust your training
Reduce the speed or intensity of your workouts, or ideally, replace a hard run with an easy day. Being congested and stuffy will make it harder to perform to breathe in and out of your nose, which will limit your ability to run your best.
Instead of setting yourself up for disappointment, have the courage to move your workout backwards. In the words of 2014 US Marathon Champion, Esther Erb, “it takes more confidence to run slowly than it does to run fast.”
If you still plan to workout, start your intervals or tempo run 10-15 seconds per mile slower than you initially intended. If you feel good as the workout progresses, pick up the pace and finish strong. If the workout is harder than expected, keep the paces as you adjusted, and perform the best you can on the day.
Remember, your goal workout paces are merely an estimation of the effort it will take to run that time given your current fitness. So, if you’re congested, you’ll still benefit from the workout, even if it is slightly slower based on conditions.
Running with the Flu
If you have flu like symptoms, especially achy muscles or a fever, you should not run. Running with a fever is not only dangerous, but will significantly increase the time it will take you to get back to 100%.
A fever, by definition, is a rise in the body’s internal temperature in response to bacterial or viral infections. Running also increases your internal temperature, which will make your fever symptoms even worse and could result in dangerous and long-term health consequences.
Likewise, running compromises the immune system, particularly in the first 20 hours after strenuous exercise. Therefore, your body will be more susceptible to the bacteria and viruses already making you unwell, which increases the likelihood of your symptoms taking a turn for the worse.
Furthermore, running siphons away critical energy, nutrients, and resources that could be used to help fight the virus, thereby lengthening the amount of time it takes you to return to full health.
How to adjust your training
You should not run if you have the flu or a fever. Take as many days as you need to feel back to normal with your everyday activities. Remember, it takes at least 10 days to lose significant running fitness, so don’t be worried that a few days off to get healthy will ruin your training.
You should start running again the day after you are able to return to normal day-to-day activities. For example, if you first get sick on Monday, and start feeling normal on Thursday, you should begin running again on Friday. Here is a more detailed look at how you can return to training after getting sick.
Do not try to “make up” missed training in the few days after you return to to running. Your immune system likely still fragile, and your body probably isn’t ready for maximum effort. Spend the first two days running easy mileage with a few strides at the end to snap the legs back into gear. After 2-3 days of easy running, you can attempt a workout.
Be Patient when Sick
No one wants to get sick and lose training time. However, by listening to your body, and being patient in your approach, you can avoid the flu setting you back for weeks instead of days. You will be back to normal training before you know it. Likewise, setting realistic expectations when suffering from a cold or other illness will enable you to adapt and keep your training progressing smoothly.