General day to day ramblings
Personally I have been tying to establish a routine while locked down in sunny City Beach (Perth is experiencing a bit of a heatwave at the moment, aiming to break a record for April of continuous days above 30c. The record is six days , I think , we should break it tomorrow (forecasting 38c !) before reverting back to normal Autumn temperatures after that. Just what the Government wanted, a perfect Easter to tempt out everybody to the beach, albeit 1.5m’s apart at all times and no large groups !! For me my savior has been my bionic bike which I use every lunchtime to escape the home office. It gives you the workout you’d expect from a run without the pounding and impact, perfect for a second cardio session or recovery from injury.
For me , over the last few weeks, I have used it as a way to get a good 60-90 minute cardio workout in the middle of the day before my running session, on grass with the dogs watching, in the late afternoon. The grass running has helped me recover from a nasty bakers cyst I picked up after the Delirious West ultra. I must also thank my Wife’s prescription anti-inflammatories, saved me getting a cortisone injection while still allowing me to run, albeit slowly on grass. Some benefits of the Bionic are explained in the image below. Unfortunately the company went under a few years ago due to Chinese suppliers letting them down and being unable to pursue these suppliers in the Chinese courts. The product itself is awesome and I love my time on the Bionic, it’s a real pity they were let down but ,when you swim with sharks, you sometimes get eaten. (I’m not sure if that is an actual ‘thing’ but it sounds good?)
Right , a Bakers Cyst, see the image below. A fluid-filled cyst behind the knee. A Baker’s cyst is usually the result of knee-joint conditions, such as arthritis or torn cartilage, that cause the knee to produce too much lubricating fluid. Symptoms, when they occur, may include a bulge and tight feeling behind the knee. Treatment, if required, involves treating the underlying condition. Other options include a cortisone injection, fluid drainage with a needle or physiotherapy. Luckily I think rest and anti-inflam’s has done the trick for me and after 4-6 weeks I’m back running again. Fingers crossed it’s not an under lying issue with the knee but the ultrasound showed nothing more than the cyst, so should be good to go now. Another injury to add to the numerous calf tears and Plantar Fasciitis, the joys of running ?
On the running front some of the Big Kev running crew have been pushing the envelope of the current lock down laws and escaping to destinations far and wide albeit, in their defence, in separate cars and within all local boundaries, just! Personally I have been keeping to my local oval for running and my bionic loop is mainly on the cycle path with little traffic, if any. In Perth , as of today, we have been in lock down for 3-4 weeks and have little community virus spread so I feel safe enough, at the moment. Of course this can change on a daily basis, we are always one cruise ship or mass gathering away from a pandemic, apparently? Facebook has been buzzing with images of runners completing marathons and ultra-marathons in isolation, either running around their gardens or even flats for hours on hours to make the distances. To me this is very dangerous as you are usually running in a very small circle, hundreds of times, built for a good old fashioned repetitive strain injury. Not heard of any injuries on Facebook but maybe a few months down the line we’ll start to see runners paying the price for their 15 minutes of fame ?
Below is the route I mainly take, daily, to keep myself sane in these mad times. It’s more about getting away from the dual screens in my study that are always enticing me in. I find one of the drawbacks of working from home is work is always there, calling you and sometimes that break in the middle of the day is what you need to reset the mental clock and also it’s just plain fun ! Funnily enough I had joined a gym a few weeks before lock down and I was also enjoying my time on the cardio machines, especially the stair-stepper. All these non-running activities are about building cardio fitness, without the impact of running, albeit the gym may be a little more about building up my guns again, I do miss my guns but as I keep telling these muscle bound gym junkies , upper body muscles are a runners enemy, not they friend.
On the running front I’ve been hitting the local oval with the dogs. I run around in circles while the boys watch me and join me briefly for a little jog somewhere on the loop, before retreating back to the middle of the oval. This is part of a building process. It’s not about building big numbers just building consistency. I’ve ran 9 out of the last 10 days and used the bionic on a similar number of occasions, slowly adding time on legs each week. Luckily there is no upcoming races so I have plenty of time to build the cardio engine , one slow run and ride at a time, no rush. The most important thing for my training right now is to avoid re-injuring the knee while also adding distance, and time, each week. I have a long way to go but if the Irrational South in October is my first race this year I’ll be ready. ( http://irrationalsouth200miler.com.au/ ) My local barista Georges has even persuaded his son Ben to join us and it looks like Amy could be back in the mix. Anybody ultra runner in Australia, in October, needs to look at this race, assuming it goes ahead of course? I’d say we’re 50-50 at the moment, a lot will depend on the call of the beach this Easter long weekend of course. Personally I’ll be riding my bionic isolation loop and running around in circles with my dogs, the story of my life really.
Anyhow reason behind this post is I have become am Amazon Affiliate which means if I recommend stuff to my reader(s) and they go and buy it from Amazon I get some coin. Unfortunately my readership currently consists of my 80 year old Mum who funnily enough doesn’t run but in the off chance someone else comes across this post, probably by mistake, then I can recommend the items I brought. It’ll be a win-win for all as I do make an effort and try to buy the best products, at the best price, albeit on Amazon.
Right, here’s the items I’ve purchased recently that I can recommend for quality and price, at time of posting of course. There’s no price promise from the BK Running blog , I ain’t Bunnings Warehouse people ! If you do find any of these items cheaper let me know and I’ll update the post. This really is a tester to see if you guys are interested in the same items I am and if I can get a small back-hander from Amazon to help towards running costs for the blog ?
The first product is a real bargain because for some reason the product on www.amazon.com is over $370 AUD but on www.amazon.com.au it’s $236.41 AUD. (See the link below)
https://www.amazon.com.au/gp/product/B00MN96JT2/ref=ppx_od_dt_b_asin_title_s00?ie=UTF8&psc=1
Good news for you , bad news for me as the link I get is for the Amazon.com listing , which is over $140 AUD more expensive? This really is a bargain and if you want an awesome GPS watch for around half price use the link above. The reason I brought it was for the incredible battery life , easily more than enough for the 4 day (or quicker?) Irrational South race in October. In fact I have had my one for nearly two weeks and it still has over 70% batter life, albeit I have only used once in that period. (Being injured)
I have attached a review below but do your own research, the watch has been around for a few years and now represents great value for money.
https://andrewskurka.com/long-term-review-suunto-ambit3-peak-gps-sport-watch/
Next is my watch of choice and the one I am currently wearing and have been for the last 4 years, the GARMIN 235. Again this watch has been around for a long time but if something works why change it. ! Before this watch Garmin’s were to be used only when you ran, they were not your everyday watch. This all changed with the 235. It was bye-bye Rolex Submariner and hello sports watch. This watch is light , has an inbuilt wrist heart rate monitor which I feel is very accurate (Don’t listen to Mike Kowal!) and provides clear and accurate data as well as having the ability to download maps via apps. It may be looking a tad old in the tooth but for this price you’re getting a whole lot of watch. My Suunto is really for ultra races, where as the Garmin is my ‘use everyday’ watch.
Garmin Forerunner 235, GPS Running Watch, Black/Gray
Head torches, I hear you ask ? According to the link below this bad boy of a head torch is just under $40AUD. Unfortunately it looks like this is out of stock at the moment but keep trying, this is the headlamp of choice for quality and price.
Black Diamond Storm Headlamp, Dark Olive
My backup torch, because you need two at all time on the Delirious and Irrational 200 milers and there’s no point buying the same one ?, is the Petzl Tactikka 300. Petzl are a great brand and always good to have the best as a backup just in case. Not as many lumens as the Black Diamond but for me it’s a good product as a second torch. The link below is for the 200 Lumens, where as I brought the 300 and you can go higher of course, right upto 750 Lumens; which apparently you can see from space.
PETZL – TIKKA Headlamp, 200 Lumens, Standard Lighting, Black
Socks are next on the BK recommendation list and nothing beats the Injinji brand with the unique design giving each toe their personal sock thus stopping blisters, apparently. (The 5 Toe Fit System, funnily enough ) I used a pair on the Delirious recently and after nearly 18 hours of running my feet still felt great, unfortunately my quads were goosed but my feet , no problem. Each toe is cocooned in their own personal cotton sock thus , in theory, eliminating blisters.
Injinji Men’s Trail Midweight Mini Crew Toesocks
Ok, that enough for today. If you have any bargains you see on Amazon you think would benefit other readers of this blog, other than my Mum, please feel free to leave a link or email me and once a in a while I’ll write a post and advertise to the greater good of the readership, and some extra coin for me to keep the site going and/or retire early.
2019 started badly with a 1:22 at Darlington half. This was the first time I had run over 80 minutes for 6-7 years and although it was good for a top 10 finish (just) it was a disappointing result. I did manage to run sub 80 minutes at the Joondalup half and , with hindsight, this was probably the run of the year for me, again a top 10 finish and a reasonable paced race. I raced five 10k’s over the year , starting with a 36 minute finish before dipping just under 36 minutes on the next two, albeit just under, before two disappointing 37 minute finishes. Not somewhere I thought I’d be so quickly after running 34 minutes regularly a few years ago? Marathon season was another mixed bag. At Rottnest I managed to sneak under three hours with a 2:58 and 7th place finish, which was a fair result but at the City to Surf a few months later I only improved my time a few minutes to 2:55. Again this was the slowest I’d ran this event for many years ,albeit it was a controlled race and a good split between the first and second half so maybe I’m being hard on myself ?
To cap off a bad year my favourite race of the year , the 6 inch trail ultramarathon , was cancelled due to the extreme heat in Perth over December and the risk of a fire. ( http://www.6inchtrailmarathon.com/ ) I’d managed to put together a few good weeks of training (relatively) and was hoping to break 4 hours for the 9th on the course, this will have to wait until later in the year now ?
So was has 2020 got to offer in the way of challenges ? The first one is in February , a small matter of a 200miler called the Delirious West ( http://deliriouswest200miler.com.au/) I entered this event when entries first opened in March 2019, I think? I was the first to enter and managed to enter before entries had even opened by finding a link on the interweb , when searching for the race details, much to the angst of the race director! Anyhow here we are now 10 months later and the race is weeks away and I’m probably at my lowest ebb for many months, not a good combination. On the bright side a 200 mile race is mainly mental , apparently , which is lucky as physically I’m nowhere near where I need to be, albeit I have a few weeks to prepare. I did lash out on a nice running vest at the Kathmandhu sales so I’ll at least look the part. I probably need to think about other ‘stuff’ for the event as it’ll probably take 3-4 days to finish, vaseline comes to mind by the bucket load !!
I’d written off the Australia Day Ultra ( http://australiadayultra.com/ ) at this stage as I’m still recovering from a head cold shared by no3 Daughter a few weeks ago. Again , just as I was getting up a full head of steam , I’ve been derailed and have not put on the trainers for a few days, with little chance of that changing this week. Of course if I can conjure up a Lazarus like recovery it could be on the cards but confidence is low, unless I can get some of those ‘suck it up’ pills from Mr. Goggins? This was how I started 2019, a DNS at the ADU, albeit I had paid for that one, this year I’ve kept my entry money in my pocket for the time being, maybe you can teach an old runner new tricks?
Goals for 2020, well the first one is to survive the Delirious West of course. Then we’ll be back into the racing season, Darlington half in March, a few 10k’s between then and the Rottnest Marathon in June, Chevron City to Surf Marathon in August and the Perth Running Festival (for the fist time, finally?) in October. Maybe a half or two somewhere in there and finally the 6 inch ultra in December. I may go back and revisit the UWA Light horse in April and try and finish the 12 hour race, my only ever DNF (so far?), we’ll see ? All that was easy to type but first thing first I need to find my running mojo. It has eluded me many times over the last few years and, combined with injuries, left me questioning why I do what I do. All runners must eventually reach a point in their career when it all just becomes too hard, motivation can certainly wane when you know you’ll only ever be running slower each time you race. For me running has always been about racing your old self, the best you could do , and beating that time. Racing has always been my main reason for running and now , as I move back to the pack, that goal is disappearing. Of course I can always set season targets like continuing a long sub 3 marathon streak or trying to run sub 37 minutes for 10k or 80 mins for a half, but ultimately these are all times I would have scoffed at a few years ago. It does make the early mornings and double days seem that little bit harder, nigh impossible lately truth be told. This has the double whammy of hastening your retreat to the pack because you’re not putting in the time on legs, gotta’ love paying the piper ?
As I have said many times in 2019 this is quite a depressing post but , until I can get back in the game mentally , this does seem to have become the norm of late which is why I have been posting less than usual. It’s hard enough writing these posts I can only imagine reading them must be as challenging. No worries, I’ll make a promise to my readers (reader ? , Mum?) to try and be more positive in the future and maybe even start to rekindle my love of running which got me started on this blog in 2016. Looking back at those early posts I miss that ‘youthful (I’m not sure a 50 year old can be described as youthful??) enthusiasm , trying to hold myself back from running three times a day and gleefully describing PB adventures in all distances. Those days are gone and I need to reset my goals to make them at least achievable. I think the first one at the moment is to just start running again after three days off. Now is not a good time to start looking for my mojo again because in less than 6 weeks I’ll have over 200 miles to look for it and that may be a very painful experience. On the bright side it will make one hell of a post. Right, where did I put those ‘suck it up pills’ ………
This post was going to be about my 11th 6 Inch Ultra Trail marathon ( http://www.6inchtrailmarathon.com/ ) and another sub4 finish, unfortunately due to the extreme heat wave we have been suffering though this summer it was deemed too dangerous to run the event. The conditions in sunny Perth have been very sunny and the last few weeks has been a chore to continue to train for the 6 inch ultra. Many lunch time runs I have ‘showered‘ under a tap and staggered, rather than skipped, back to work where I soak in my own sweat in air conditioned heaven (must to my work colleagues disgust!) Unpleasant is an under statement and the heat is unrelenting , with three 40 degree days in a row before the Saturday when the race director, Dave Kennedy, made the right decision to cancel the event.
Unfortunately , or fortunately, my accomodation was brought and paid for, with no refunds, so as a group we decided to go to Dwellingup anyway and just run the Sunday morning, conditions permitting. Thus on Saturday afternoon Barts picked me and No2 Daughter, Hannah, up from City Beach and off we went , via a small detour at Como to pick up another friend of mine Amy. We arrived just in time for a Question and Answer with three elite ultra runners, who had obviously double booked because Dave let me and Jon on the top table with Barbara Fieberg, a previous winner of the event and an Australian representative at 12 and 24 hours. All me and Jon could offer was an AURA age group record (mine) and his unratified 5th longest distance at a 12 hour event earlier in the year. In our defence we are still very keen runners and can at least offer some advice, using experience as our guide.
After the Q&A Barts insisted we hot foot it to the pub, to beat the rush, and get some decent good old fashioned Australian county tukka at the local tavern. If you read my blog you’ll understand last year this same tavern scuppered the event for Jon, Bart’s, Mike and Mark as they indulged in the pub’s enormous portions. I did giggle to myself as I ate my small portion of pasta later in the evening without the 5-10kg weight gain all the lads put on due to their evening meals. Needless to say the next day the lads struggled up the numerous hills with the extra weight , while I skipped off into the distance, still giggling like a 10 year old boy after his first encounter with his Father’s Mayfair magazine. This year we could all enjoy our meal , bar Jon , who had decided that even though the event was cancelled, unofficially, he would run the course backwards in the dark and then return the next morning. Yep, you guessed it, the infamous 12 inch. ! Only attempted by a few mad ultra runners who would leave at 10pm the night before the event, they’d turn up at the start around 4am the next morning and then register for the main event, kicking off at 4:30am. This would give them 94km and some serious kudos of course. Jon decided to ignore the ban due to possible fire risk and off into the night he went while myself, Amy, Mark and Bart’s settled down for the 4th showing of Run Fat Boy Run armed with a good bottle of red.
So while we finished off the film, but not the bottle of red , we were running at 4:30am the next morning, Jon set off into the dark on his quest to obtain the 12 inches he had always wanted ( or that was what Bart’s had said , not sure what we meant ?) The next morning we did get up at 4:30am, much to my Daughters disgust!, and set off on to the trails and headed towards the escalator for a cheeky 24k out and back. Conditions were glorious , albeit it did start to heat up quite quickly and we all agreed it was still the right decision to cancel. The picture below doesn’t do justice to the conditions, as I have said many times before trial running , when the light is right, is magical.
Once we returned to the accomodation, we freshened up and then scuttled off to the Blue Wren Cafe for a good old fashioned large Cappuccino and bacon and egg toasted sandwich. While me and the boys tucked into our freshly made toasted sandwich’s Amy had a Strava segment to attend to (you do have Strava right ? http://www.strava.com ) She had stalked this segment from Perth and was determined to leave her mark in Dwellingup with a CR (Coarse Record). There was a double incentive as the current holder had initially followed Amy on Strava but then unfollowed her. This is unacceptable , apparently , and punishable by a good old fashioned Strava segment beating, bless her. Once Amy achieved her CR we regrouped and waited for Jon , who eventually turned up after running for well over 11 hours. He , along with one other , had become a member of a very select club of men who can say they have a 12 inch under their belt. (Please note, at the time of writing, no woman has got her hands on a 12 inch, although I suspect in the near future one may get her hands on Jon’s 12 inch , if they speak nicely to him or whisper sweet nothings in his ear, he likes that apparently?) I digress , as always.
All in all a great weekend , spent with friends (and no2 Daughter) with many happy memories added to the trail running database to be retrieved at random times over the next few years , with much laughter , and some obvious innuendos.
Well it looks liker my old mate Jon Pendse is keen to give back to the running community and has offered free coaching, mentoring to all and sundry. This is a once in a lifetime opportunity to learn from one of Perth’s best known, and loved, local running legend. I have had the honour of running with Jon since 2008 when I first encountered him at the Bunbury marathon and then realised we both worked in the same building in Perth. After introducing ourselves in the mens changing rooms (?) we started a relationship that is going as strong today as when we first started on our journey over ten years ago. Rereading that please note that was a running relationship , I’m happily married (according to my current Wife!) and Jon was happily married but is now even happier single. (and running a lot quicker, go figure?)
Back in the day Jon was the target for all us St. Georges Terrace Running Club runners to aim for. He was the quickest runner at all distances and I spent 4-5 years admiring his form as he strutted off into the distance on many occasions, it was around 2011 I think the first time I pipped him to the finish line at the City to Surf. We had run together for the first 41k and then it was on for young and old for the final 1k sprint. I think my long legs gave me the edge as we both sprinted for the finish. Happy days.. I’ve managed to keep Jon in check up until this year when he has once again found the fire ( and got divorced, coincidence I don’t think so !) and just maxed out his running distance. The payback has been instant as he has won numerous marathons , ultra marathons and even set a top 10 Australian record distance in timed races over 12 hours.
So for any runner in the Perth area if you want to be coached by a running legend get in touch , his email is :jpendse@tpg.com.au He may even share his running spreadsheet which has to be seen to be believed ! (He is an accountant by trade funnily enough!)
As you can see from the image below I have been gradually building up my training from nothing at the beginning of October to my first full week in many months this week. Bu where does that leave me in relation to my fitness over the last 2 years ? If you want to follow me on Strava feel free to use the link below:-
With Strava all the data is there as I haven’t missed saving a run to Strava for many years. I did try and run without a GPS watch, deliberately , a few months ago but it was a disaster. I’m a Strava addict and that’s just the way it is. I started running before GPS devices and tracking software but , in this case, consider technology to be a good thing and now cannot run without a GPS watch welded to my wrist. Remember if it’s not on Strava did it happen ? There are other training software packages of course and Training Peaks is probably the nearest thing to Strava. Truth be told it’s probably a better option for the ‘true athelete‘ because I’ve heard the data analysis is better but Strava is more like the facebook of the running world, and as I’m ‘virtually’ very sociable it’ll always be Strava.
The image below sums up everything I have talked about in the preceding paragraphs. In 2018 I was running well and coming off the back of a great couple of years , 2016-17, where I had hit quite a few running goals. These included a 16:40 5k, 34:18 10k and even a 2:41:44 marathon , three years after a similar time. 2018 was going to be a similar story and I even harboured , secretly, thoughts of maybe one more sub 2:40 marathon assault. Unfortunately all these plans came crashing down during a 3k steeplechase race at the Australian Masters in April. I had been fighting plantar fasciitis for a few months previous to the Australian Masters and , with hindsight, racing a 5k, 10k, 3k steeplechase (in racing spikes for the first time EVER!) and 10k cross county on consecutive days was probably not a good idea. That was 2018 written off and it was a long period of slow grass/trail running that dragged my fitness down to around 80 . I then tried, and failed , to get ready for the Perth City to Surf marathon (August) and the Rottnest Marathon (October) before finding salvation in the Elliptigo, combining commuting and training, for a high score of nearly 180 just before the 6 inch ultra.
This was shown to be true as I aced my 10th 6 Inch trail ultra-marathon with a 6th place finish and ran a new veterans record (over 50) , beating my previous time the year before , albeit I had got lost that year which for me is usual at this event ? I was then ready for the Australian Day Ultra in January and felt I was a good chance to try and beat my 7hour 47minute time for the 100k I had ran the year before. My confidence was boosted by my fitness score for January 2018 sitting on 160, while I was 180 just after the 6 inch a year later, maths was on my side?
Unfortunately (I seem to be using that word a lot on this post?) I picked up man-flu a week before the ADU 100K ( http://australiadayultra.com/ If you are in WA for January you need to run this event. Probably the fastest and flattest 100k on the planet?) As you can see from the graphic below man-flu hit me hard (Only a man understand that statement!) and in a few months I had lost a serious amount of Strava fitness points. Again I threw myself on the Elliptigo and managed to have a pretty good early racing season posting some OK times but nothing compared to the previous few years. I was probably a minute slower on the 10k, 3-4 minutes for the half and 5-10 minutes for the two full marathons I ran. Funnily enough, although at the time I didn’t realise, I was still dropping Strava fitness points and the slope moved down to around 140 , from a 160 at the start of the racing season. This was unusual because I wasn’t injured but had just lost my mojo a few times and basically wasn’t put in the training kilometres. As I always say running is an honest sport and if you don’t put in the time training you are not going to get your times, simple really.
Right, where are we now. Sitting around 140 after another trough thanks to catching another bout of man-flu , so much for the flu-jab working ? Ont he bright side I’m hitting some training goals and have rediscovered the long run with the boys this weekend. The 20k went well enough but the bacon and egg sandwich afterwards was a disaster, it seems the restaurant has started to substitute ham instead of bacon. A heinous crime which will result with me and the boys boycotting said restaurant until they change back to the good old fashioned bacon and egg combo.! I even backed it up with a 15k Sunday for a three figure running week for the first time since August. So to sum up, you need Strava and you need to pay the for the premium package to get your hands on all that data presented in such a way to aid your training.
Of course the real test will come in December this year when I take on the 6 inch ultra trail marathon for the 11th time (in a row !) ( http://www.6inchtrailmarathon.com/ ) . I’ll be trying for a record 9th sub 4 hour finish but it will certainly depend on conditions. Probably need a tailwind all the way and freezing conditions, in a Perth summer this is unheard off! Also working against me is the last few years have been ran in great conditions so we’re due a hot one, we’ll see, whatever happens there will be many stories coming out of the day and that’s more important than the time for this race, really. I’ve written at least three posts on this race so if you have more time and want a good laugh I suggest you use the SEARCH option on the site and type in ‘6 inch’, you won’t be disappointed.
Of course one person not returning to the 6 inch this year is Mike Kowal who ran a shocker last year and blames the Escalator ( a hill of biblical proportions you run up and then stagger down!) at 38k for destroying his legs and making the last 10k very painful. Personally I feel the writing was on the wall last year when this photo was taken and he refused to put on his finishers t-shirt, it was a sign it seems !! One person who will be there is Barts (to my right in the photo below) who has ran the course one more time than Jon (for new readers (?) the runner to my far left in the photo) , this is discussed every time the race is brought up, much to Bart’s delight. Bart’s also has a faster finish time and Jon was forced to add a ‘average time’ column to the 6 inch spreadsheet so he was faster than Bart’s. As you can imagine this caused much hilarity within the running bunch and around this time of year it is a source of constant amusement to all. Unfortunately (there’s that word again?) for Bart’s Jon is in good form and will be aiming to take his time in December. It would be a pity if that happened because I’ll miss the banter this subject has generated over the years, nearly as much as the topic of who is the tallest, Bart’s or Jon; maybe Jon should use average height?
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 !!
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.
So what has Tony done to not only reboot his running but all of his clients. Basically good old fashioned running 101’s. First, distance, this is the foundation onto which you build your running dreams and aspirations. If you take nothing more from this post, or even my blog as a whole, than ‘distance is king‘ then my job is done. I have other rules of course about avoiding injury, adding speed, losing weight but all these are useless without first adding distance. Once you run more you will get quicker, it is that simple people. Of course the act of running more may lead to injuries and this is where the juggling act of adding distance comes into play. It’s here a good coach can advise with advice on training techniques and/or injury avoidance with exercise etc. (It’s a little known fact that injured runners do more prescribed exercises in the waiting room of their running professional than in whole previous week. Also when a runner is given a ‘time not to run’ they instantly half that time as they are better than ‘normal runners’ and then half it again because the Doctor is always conservative. Thus when a Doctor says ‘ 6 weeks of no running’, a runner hears ‘ 2 weeks of no running’….. I digress)
Right back to my mojo. Losing ones mojo is not nice as it makes the thing you love most seem a chore and you find yourself thinking of reasons not to run. Trust me you can always think of multiple reasons not to run but all you need is one reason to run, to get you out the door and , normally, that is enough. The old adage you never judge a run on the first few kilometres. Unfortunately when your mojo is gone the run itself is torture from the start to the finish. When this happens you just got to get your head down and ‘run through it’. For me buying new trainers helps as well as running with friends , especially if you start to find you’re running alone a lot. Friends keep you accountable and also help pass the time. They’re also good for ‘kicking your sorry ass’ if you start to bleat about losing your mojo; thanks guys. Eventually you will come out the other side and , voila, you and your mojo are reunited and all is good with the world.
This time I managed to find my form and mojo by buying new shoes. Initially the new Nike NextX and then some Hoka Cliftons ; which were on sale so why wouldn’t you? These Hoka’s are amazing and give you that Vaporfly feel without the hefty price tag, a poor man’s Nike Vaporflys you can use for everyday training. They are so light but also packed with foam that ‘bounce’ you along on your run and also protect your legs. I can’t recommend these bad boys enough, I am a convert. They also add 2-3 inches to your height, a win-win situation.! I’m tempted to try their Carbon X version which is their version of the Nike NextX but with three pair of Vaporflys in my stable it would just be showing off to buy more , wouldn’t it ? I’ve heard on very good sources the Carbon X is as good as the Next X, not for me to decide on that one unless a Hoka representative is reading this and wants to send me a pair to test, always open to free stuff. (Would any reader, i.e. Mum, please forward this post to someone in Hoka One One world and get me some free shoes please… I’ll mention you on my blog?)
Right back to the mojo search. As you can see from Strava extract below ( you do have Strava don’t you ? … ‘in Strava we trust’, ‘if its not on Strava it didn’t happen‘ etc… http://www.strava.com ) I built up nicely after the Rottnest Marathon before being struck down by a blister. This was a rookie error on my part as I could feel my shoe rubbing but waited until the end of the run, 10k later, to investigate. ! If I had just stopped and adjusted my shoe earlier the blister would have disappeared . As it was I had four days off running when I was starting to get the love back. Anyhow after a few painful runs on my healing blister I eventually put together a few good weeks and threw in some double days to add some punch to the training. Now I am deep into my two week taper and finding it hard not to run twice a day, this is where you need to be so close to a marathon, itching to run twice a day and worried about the prospect of losing all that hard earned fitness you have accumulated over the previous few months. Of course you won’t, and can’t, lose fitness in two weeks but marathon runners are fickle things at the best of times and let all sorts of ridiculous thoughts enter their brain when they don’t have running to distract them! Tapering and carboloading are activities which ever runner realises they MUST DO pre-marathon but all question these activities when they are not running as much as they’d like. As I have said before as runners we enjoy running, it is what makes us runners. Knowing we shouldn’t run to allow ourselves the best chance on race day is common sense but it still does not make it any easier to digest, no matter how many times we go through it. Add in the carboloading activity ,pre-marathon, when we are forced to eat more carbohydrates than we think we should , mixed in with our paranoid delusions about getting sick the last few days before the race and you wonder why being married to a marathon runner can certainly put a strain on any marriage. Karen, No1 Wife, treads very careful around her grumpy Husband in the few weeks preceding a marathon., even the kids have learnt its best to give Dad a wide berth, pre-marathon. With just over a week to go I’m not in fully ‘taper grumpy mode‘ yet but it’s coming and the family is preparing to baton down the hatches. I must admit I forgot to tell them I’ve entered a ‘last man standing’ race two weeks after the marathon so will move seamlessly from one two week ‘grumpy runner‘ period straight into a another two week pre-race taper, joy, I can’t wait to tell them the good news ?
This last man standing is a new concept over here in WA and it’s the brain child of Shaun Kaesler and his USWA Series ( http://ultraserieswa.com.au ) , as well as his triple crown of Australian 200 mile running (The Delirious West, Irrational South and Unreasonable East , I think? ) and the Forest Series etc.. you can’t keep up with Shaun at the moment. Birdys backyard is a 6.7k loop with 44 runners all needing to be at the start line on the hour every hour , until there is only one runner left who will need to run the loop one more time to win. Depending on how keen the other runners are this event had the possibility of lasting between 24 and 48 hours. Eventually sleep depravation will choose who wins, in my opinion. Personally I’d like to run over 100k and if I could nudge 100 miles that will be my limit. We’ll see, it’s my first ‘last man standing race’ so anything could happen ? A lot will depend how I pull up after the marathon but this event is more mentally challenging so the legs won’t have to be 100%, well that’s the theory anyway ? If you need to know about extreme running events google https://wheredreamsgotodie.com . Lazarus Lake invented the insane ultra and his Barklay Marathons is just a lesson in masochism ! He also has a last man standing competition and from this Birdys Backyard was born, allegedly. ?
As always I seem to have digressed and a post about finding my mojo, getting free shoes from Hoka One One and general training tips has ended up detailing mad races that you’d be mad to take on , after I have already signed to do just that. We’re a funny bunch runners, just saying.
This years marks the fifth year of the Run Nation Film Festival and I highly recommend you pop along to a cinema near you (if possible) and watch it. The website will have all the details ( https://runnationfilmfestival.com/#home-section ) and I’m very excited and looking forward to viewing the film in Perth on August 22nd, luckily enough a few days before the Perth City to Surf Marathon. This film will certainly inspire me as it does every year. The man behind the film, Keith Hong, is a genuine turbo charged, running nice guy and just loves what he does. He puts together stories that make a difference and just make you go ‘wow’, or stories that just inspire you to be a better person and that is just a special gift.
So for all my Perth running buddies I’ll see you on August 22nd at the Luna Cinema, Leederville, 7pm KO, everybody else the dates are on the website. (Looking at the website it looks like the World Tour is Australia and New Zealand at the moment?)