A Weekend of Good & Bad

Saturday:
Purpose:  long run
Distance:  26.3 km
Time:  3 hrs 25 mins 39 secs
Rate:  7' 49" per km
Altitude gain:  750 metres
Weather:  cloudy, temp range 8-13 degrees, humidity 100-80%, wind calm

Sunday:
Purpose: marking course
Distance:  5.00 km
Time:  52' 20"
Rate:  10' 28" per km ( mostly walking)
Weather:  cloudy, temp 9 degrees, humidity 87%, wind south 10 kmph

Week:  42.75 km,  April: 211.35 km,  Year:  1319.85 km

A day of lasts on Saturday with the last run at the Cotter before winter. It's too cold, open & the chances of bad weather a long way from the start are too high if it all goes bad.
The main purpose was to run the " Jellylegs" track which is now covered by rising water from the Cotter Dam and filling up fast. Only a few weeks ago it was 2 metres or more below current level.
This has been a favourite track for the 20 year I have been running out there. Sadly, it's no longer available. Looks like Wimps Way for us all from now on.
A fairly average run for me, changed down from the 18 mile course to the 15 mile, but still climbed Mt McDonald to start. A cloudy and not very scenic run, low cloud & fog.
I had the company of Michael, Billy & Emma who all ran the 18 miler. I waited at Vanities Crossing for them. That short water crossing is now very cool, not quite cold but not far away.
Last time out there until spring time when the temperatures start to rise.
Today was monthly handicap at Majura Nature Park over 10 kms. This course I normally like, but given my sore left hip, I decided not to run. If it had been 6 or 7 kms, I might had jogged it, but 10 kms is too far just to amble along at the back of the pack. This was the first monthly handicap missed in 18 years due to injury. Others missed from being away on holidays.
My 5 kms today was to assist with marking the course pushing a trolley with cones & signs. Just enough with little discomfort.
Decisions made and written about in my last post still stand, so running will be very restricted until the hip comes right. I'll get the mountain bike out now just to keep active and take a low profile recovery.

Testing Times

Today:
Distance:  7.05 km
Time: 43' 26"
Rate:  6' 10" per km
Weather: cloudy, temp 16 degrees, humidity 72%, wind ENE 10 kmph

Week: 11.45 km,  April:  180.05 km,  Year:  1288.55 km

The next couple of training runs will determine my running future in the short/medium term.
Rest days are not helping my tender hip problem. While not painful during normal day time, as soon as I try to run, the soreness returns after a short time.
I will see how I go on Saturday at a final pre winter Cotter run, then take to the mountain bike if that's not too good.
Might be a good winter break that allows a return in spring time. I'll be away on 2 holidays during winter, with no races planned, this may be the best way.
The planned outback fun run may be postponed to a nice desert holiday with more time for the travelling part.

A Weekly Update

Wednesday:
Purpose:  struggle street
Distance:  8.00 km
Time:  53' 12"
Rate:  6' 39" per km
Recovery:  10 minutes in river
Weather:  sunny, temp 15 degrees, humidity 60%,  wind SE 5 kmph

Thursday:
Purpose: get off struggle street
Distance:  9.55 km
Time:  58' 08"
Rate:  6' 05" per km
Weather: sun/cloud, temp 15 degrees, humidity 67%, wind calm

Saturday:
Where: Tomago, near Newcastle, NSW
Purpose:  attempt at long run
Distance:  13.75 km
Time:  89' 10"
Rate:  6' 29" per km
Weather:  cloudy, temp 22 degrees, humidity 57%, wind SE 10 kmph

Week:  53.1 km

Tuesday:
Purpose: restart the whole process
Distance:  4.4 km
Time:  25' 51"
Rate:  5' 53" per km
Weather: cloudy, temp 19 degrees, humidity 45%, wind NW 15 kmph

Week:  4.4 km,  April:  173.00 km
Year:  1281.5 km in 16 weeks at ave 80.09 km pw

One step forwards & two steps back. That's the story of the last month & there appears to be no change to that at the moment.
A sore left hip hasn't helped and I am now not keen to push out any distance with pace in case it gets more painful.
Probably should ask Mrs Muscles what to do, I'm sure this is one of her current ailments. But, she's down the coast for the Easter/Anzac break. Plus, I know what she would say, and I don't need to hear it.
One day is almost Ok, then the next time, eg, last Saturday, is a real struggle.
The motivation goes out the door, the form goes out the door & I throw the Garmin when I get back because it gives me info I don't want to believe.
Must be getting too old for this, may be the running days are coming to an end. Better by a new mountain bike.

Post Weekend - A New Beginning

Monday:
Purpose:  new start
Distance:  9.6 km
Time:  60' 45"
Rate:  6' 20" per km
Recovery:  10 minutes in river
Weather:  sunny, temp 18 degrees, humidity 55%, wind cool SE 10 kmph

Tuesday:
Purpose: improve on yesterday
Distance:  12.2 km
Time:  73' 05"
Rate:  6' 00" per km
Recovery:  5 minutes in river
Weather:  sun/cloud, temp 15 degrees, humidity 55%, wind cool Sth 10 kmph

Week:  21.8 km,  April:  137.3 km

Year:  1245.8 kms in 15 weeks at ave 83.05 km pw

I have been struggling recently both mentally & physically. But an on-line survey about marathon training was followed up on Saturday with a 1 hour 45 minutes face to face interview over a cup of coffee.
This seemed to be the perfect tonic, a chance to express my own opinions to an unknown. Almost like a therapy session. And it worked.
Then Sunday had the running of the Canberra marathon & ultra where many of my friends competed, and ran very well.
I like the inspiration of them just running, the hard road surface doesn't do anything for me.
I have also been battling a sore hip/glute/flexor on the left side. Somehow, this has also decreased in being a problem. Still a bit of tenderness, I'll have to be on guard.
The waters of the Murrumbidgee River a still high due to last week's rain and now very cool. Perfect for my needs, with 10 in yesterday & 5 minutes today.
Big improvement in km rate & felt much easier. Hope this trend also continues.
Easter coming up at the end of this week will be a problem to get any running done as a trip away to near Newcastle to visit in-laws, who certainly don't run. Might be lucky to get out on a couple of non travelling days.

Canberra Marathon weekend

Wednesday:
Running:  nil - busy

Thursday:
Purpose: easy
Distance:  8.1 km
Time:  50' 04"
Rate:  6' 11" per km
Weather: cloudy, light drizzle, temp 16 degrees, humidity 95%, wind north 10 kmph

Friday & Saturday:
Running:  nil - sore left hip

Sunday:
Purpose:  easy jogging
Distance:  14.3 km
Time:  97' 55"
Rate:  6' 51"  per km
Weather:  sunny, temp range 7-15 degrees, humidity 100%-65%, wind calm - south 10 kmph

Week:   46.5 km,  April:  115.5 km,  Year:  1224.00 km

As I wrote in my previous post, I have been battling a sore left glute/hip which may or may not be improving. Plenty of treatment, just doesn't want to heal.
Three days off running in last 4 combined with a very slow run on Thursday between rain showers have killed off any descent km total for April & might have changed the plans for the outback running trip in June. Could just be a sight seeing tour.
Today I jogged between talking to others at the Canberra marathon. A perfect day for the runners weather wise, but the changed course had some challenged with more hills. One GPS figure had just over 1000 metres of climbing. Not sure I quite believe that, but more than in previous years.
I'll try to back up this next week, as I need to make a decision on what to do.
Reality is I need to be doing upwards of 150 kms per week by mid May & that's not looking likely at the moment.

Flat Start to the Week

Monday:
Purpose: something like running
Distance:  12.95 km
Time:  82' 17"
Rate:  6' 21" per km
Weather:  sun/cloud, temp 16 degrees, humidity 60%, wind southerly 10 kmph

Tuesday:
Purpose: improvement on Monday
Distance:  11.15 km
Time:  65' 27"
Rate:  5' 52" per km
Recovery: 10 minutes in river
Weather: cloudy, temp 21 degrees, humidity 55%, wind NW 10 kmph

Week:  24.1 km,  April:  93.1 km, 
Year:  1201.6 km in 14 weeks at ave 85.8 km pw

Not a good start to the week with Monday being a slow jog at best. No rhythm, just not rolling along smoothly. I call it Monday's recovery day anyway, so actual pace is not important.
Today, much better, not quick but an improvement. Stopped at the river to stand in the cooling water for 10 minutes, I hope it helps. Battling a sore left glute/hip for a short while now, just won't come right despite many & varies attempts.
May be the cooler water will do the trick. The weekly average for the year still around the 85 kms, not anywhere near high enough if outback run in June is be successful.

Walking Hills

Today:
Purpose: long bush walk
Distance: 23.75 km
Time:  4 hrs 13 mins 20 secs
Rate:  10' 40" per km
Altitude gain:  550 metres
Weather: cloud/ some sun, temp range 12-17 degrees, humidity 80%-65%, wind cool southerly 10 kmph

Week:  80.05 km,  April:  69.00 km,  Year:  1177.5 km

Work group bush walk No 14, this time over almost the same course as I walked back in early Feb with the girls on their training for Coastrek. Just changed the final couple of kms around Mt Taylor.
Nice morning after days of rain softening up the trails with only a few places of water to be side stepped to prevent wet feet.
Started at Mawson shops, through O'Malley to connect with the Centenary Trail to Mt Mugga Mugga., then on to Red Hill trig & lookout. Over to Curtin & Oakey Hill before a part of the Mt Taylor fire trail to get back the start.
Liked this walk today, nice scenery, good views & good company.

Climbing Mountains

Friday:
Running:  nil - rain

Today:
Purpose:  drink station attendant on top of Mt Tennent
Distance:  16.00 kms
Time:  2 hrs 27 mins 19 secs
Rate:   9' 12" per km
Altitude gain: 840 metres
Weather:  low cloud, cool, temp 16 degrees, humidity 100%-80%, wind southerly 15 kmph

Week: 56.3 k,   April:  45.25 km,  Year:  1153.75 km

A late Friday night phone call changed my plans for today's running. Although the rain at 7 am would have changed the plans anyway, I would have liked to get around 35 kms done today.
The ACT mountain running championships were on Mt Tennent today and I planned not to attend, but I had said that I would if necessary take my 4WD up the mountain.
Then the rain came, the fire trail up the mountain was deemed not safe or suitable for vehicles. Therefore, walking up with some water for the runners. It's a tough run up the 6.5 kms let alone with 4-5 kgs on your back. And 800 plus metres of altitude gain.
Surprising, the trail surface was reasonably Ok, soft from the rain, but slippery in a couple of places. Really good running trail shoes required for race running.
I walked/ jogged up to the top with a couple of others to wait for the runners to finish. Conditions were cool, low cloud & the southerly wind a little chilly. Wet weather gear a necessity.
Runners arrived, stopped for a very short time & returned down the fire trail. As well, a runner out on a training effort for a tilt at North Face 100 km, was having a good time in the conditions. Could well be very similar conditions in the Blue Mountains in May.
While waiting, I did a couple of extra kms, obviously had to go up and down the track. Nice jog back down the trail, to finish with a good total for the day and plenty of altitude gain & loss.
A good day out, and the 22nd time I been to the top once to go with the 18 times I done a double.
I do like this mountain.

Fell Apart Mid Week

Tuesday:
Purpose: easy - final result, disaster
Distance:  12.55 km
Time:  78' 04"
Rate: 6' 13" per km
Weather: cloudy,  temp 19 degrees, humidity 67%, wind calm

Wednesday:
Purpose: recovery
Distance:  7.5 km
Time:  47' 33"
Rate:  6' 20"
Weather:  sunny, temp 25 degrees, humidity 45%, wind north 20 kmph

Thursday:
Purpose: testing
Distance:  9.2 km
Time: 57' 49"
Rate:  6' 17" per km
Recovery:  11 minutes in river
Weather:  cloudy, temp 22 degrees, humidity 70%, wind west 10 kmph

Week:  40.3 km,  April:  29.25 km,  Year:  1137.75 km

It all went pear shaped on Tuesday in the afternoon as I felt something was wrong during my run back to work from home after lunch.
It seems that I had a very low blood sugar level from no sugar intake after breakfast at 6 am. I felt really drowsy in the afternoon, could have easy gone to sleep at the wheel. I came right after eating a tangelo at 4 pm, some 10 hours after breakfast. Picked me right up and then a couple of small chocolates and back to normal. At least enough sugar to keep me awake.
But, seems the reserves have taken a hit, and at rock bottom. May take a while to fully reload.
So, Wednesday & Thursday were short & very easy. Just trying to keep a few kms ticking over without depleting the stores. This has never happened to me before. May also be just not enough calorie intake as well as the lack of sugar for energy.
Time will tell. Later part of today's run was much better than the past week or so.