The Hard Yards

Really earnt the last few kilometres since my shin splints.

Three runs this week and an hour session on the exercise bike

12km (59:31) (5:31, 5:09, 5:09, 5:02, 4:42, 4:41, 4:44, 4:56, 4:53, 4:56, 5:02, 4:46)

My best training run on the Coffs Creek trail, which has dried out but not completely.

16km (81:44) (5:27, 5:11, 5:02, 5:07, 4:58, 5:08, 5:02, 5:05, 5:11, 5:05, 4:52, 5:04, 5:17, 5:00, 5:06, 5:10)

Cycle path. Was stiff after this, felt pretty strong in the hilly sections through Sawtell.

8km (40:20) (5:25, 4:57, 4:40, 5:01, 4:58, 5:07, 5:03, 5:09)

Hockey fields. Attacked by spur-winged Plovers again. They attack only when your back is turned and out of the sun. I couldn’t concentrate on my stride at all and I expended more energy than I would’ve liked.

Gold Coast Marathon CC 10km

Pre morning. After having very painful shin splints about a fortnight ago. I didn’t expect to run this race. I’d already booked accomodation and flights.

So when my leg felt better as the week went on. I thought, I’m going to be up for this.

I flew to Sydney and then onto the Gold Coast arriving Saturday afternoon. Got a taxi to the Convention Centre to pick up my race kit. The taxi driver almost ran up the back of the car in front. A near miss, how different things can pan out with bad luck.

I spent the rest of the day figuring out where and what time I needed to catch the shuttle bus. Also did some food shopping.

Race Day.

I had to be up early on race day. The 10km race started at 6:45. Two Shuttle buses went by and they were full of runners and didn’t stop. It was dark and still cold waiting for the bus.

A but stopped, and filled up rapidly I was the last one on it. The bus got held up in traffic for a while. The number of pariticipants has grown each year and this year there were 23,000 entrants for the 42.2, 21.1, 10, 5 & 2.25km races. I felt sorry for some of the half marathon runners, because they wouldn’t have long to prepare for the start.

I wandered around for a while trying to figure out where everything was, the luggage drop off, the toilets, the actual starting line. It was all very unfamiliar and a little disconcerting.

I watched the half marathon start, there were 7,000 people in this race. The eiltes charged off at the start, Dent, Marwa and Shelley. This race attracts some world  class runners.

The Race.

The yellow self seeding signs were put up for the 10km. It was only at this point did I figure out that the race was going in the opposite direction to HM. I joined the race from the front, actually over the starting mat. For a while I worried that it might effect my cip timer.

Not to worry, I had my Garmin I would know what time I’d done. I seeded my self in the 40:00-45:00 area.

The race started, I spent the first kilometre dodging people. I was suprised when the Garmin recorded.

1km 3:56

I felt really relaxed and smooth and springy in my step. The race went south along the Gold Coast Highway, and the right into marine parade. By this time I was weaving optimistic self seeders not side stepping like a rugby player.

2km 3:59

The parade turned back along towards the Pacific Ocean, the golden sun starting to light the Norfolk Island Pines, on She Oaks one one side of the road and the windows of the high rise holidays apartments on the other.

3km 4:04.

The course is lovely and flat and fast. I feel some dryness in my mouth, but I imagine the 1000+ kilometres in my legs and keep pushing.

There are a few runners around me who I am keeping pace with without trouble. Many others I am still passing.

4km 4:09

I can see some of the leading runners coming back the other way. Lee Troop, and Australian Olympic Marathon runner, will win the race in 29:28.

5km 4:12

So I reach the 5km mark in 20:20, which is an old guys PR.

The race turns around and heads back on the left hand side of the road. Other runners  are heading out still, thousands of them.

6km 4:11

I’m still close to 4km pace, and it doesn’t feel hard.

7km

4:11.

Here the road turns right, and head back to the highway. Back on the highway, we run into a bit of an incline up a bridge. A few runners go past and some runners I had been pacing with pull ahead.

I start to slow. I decide to save myself for the last kilometre.

8km 4:22.  33:04 is also an old guys PB for 5 miles or 8km.

We go into an undulating section with some more substantial hills. I’m feeling the pinch and looking ahead to see where the finish might be. The race heads back past the starting line.

9km 4:22.

I can hear the race commentators in the distance, as we turn left into the finishing chute.

I see a blue arch over the road and I start to sprint, but it isn’t the finish and then there is another dummy arch. I don’t sprint this time, but I wonder where the heck the finish is.

I see it and turn the corner. Someone yells out, not sure if it was my name. There is a little grandstand and people lining the chute.

I start to sprint. A guy wearing no shirt and a skind compression tight pushes me in the shoulder and puts me off. (I feel cranky about this for  a while after that race).

I gather myself together and sprint again.

I finish the Garmim says 10.1km (42:03), and old guys PR

I pick a medal and finishers T shirt and hand back my timing chip.

Post race.

I watch the finishers in the marathon, a Kenyan named Chebor wins in 2:11. The womens finish is a thriller with Lauren Shelley only beating Roxie Schmidt winning by one second.

I cheer on a few local runners who  have made the trip up for the marathon and 4km or dash. I get a real buzz out of watching the up to 10 year olds in their race a 2.25km. The look of determination in their eyes is priceless.

Back at the motel I visit the event web site.

I came 229th/5200, 7th/196 in the 45-49 years. I feel really chuffed at that, and have to keep looking at the results sheet to make sure its true. 7th!

Later, I go for a walk back over parts of the course, I’m wearing my winners medal and T shirt.

The result gives me a real boost, and distracts my thoughts from less pleasant things.

I dream of what might be possible with my running.

Coffs Creek trail

Also enjoyed a 12km (7.5 mile) run today. 60:28 (5:32, 5:07, 5:14, 4:53, 4:59, 4:56, 4:51, 4:58, 4:53, 5:08, 5:08, 4:51).

I ran the Coffs Creek trail, which had dried out a lot, but there was one very boggy patch. I wonder if it ever dries out.

I was going easy, it felt like a cruise, but there was still a string of sub 5 minute kms. I thought maybe its because I’m fresh only having run three times this week. I reckon I’m still in reasonable shape depsite the lay off. A self imposed taper?

Work

I was out in the bush doing rainforest sites yesterday, and for a while I felt at peace. I thought I need to spend this time in nature, even if I can’t do it in my work role.

I took my Bridge Run finishers key ring and the Macleay Marathon 10km medal to work. I have those to look at on my desk to know that I have worked hard and shown courage over the last few years, should any aspersions of my integrity or depth of character be cast in my direction.

Anything is possible

In this world

Icehouse

I did an hour on the exercise bike last night. 18.7 km. Without knee tape. I was pushing 19km for about 30 minutes, but my knee cap started to wobble so I slowed down.

Now I am up early because I couldn’t sleep, ready to go for a run.

I’ve just finished my run 8km on the hockey field. The spur winged Plovers attacked me on every single lap. I couldn’t concentrate on my running because I was so busy watching them as they dived bombed me again, again again and again.

I’m  a nature lover, but you wouldn’t have known it this morning. I wanted to wring the neck of those birds.

8km (5 miles) 42:40 (5:50, 5:28, 5:04, 5:05, 5:14, 5:08, 5:35, 5:15)

Harden up

The last day or so has been tough. My thoughts have been going into some pretty negative places. I seemed to snap out of it this afternoon.

I know I’ve survived the last few years. It has been anything but easy. Surviving is hard work.

Mid North Coast Running Championships photos

Mid North Coast Road Running Champs 5km & 2km race reports

Look mum no shin splints

Look mum no knee tape

Look mum no Garmin

I went to be a spectator at the mid north coast road running championships

There was a 15km race first. I took some photos of this race. That I will post later in my blog.

After that there was a five kilometre race. I told the registrar that I would run along at the back of the pack.

So I start without my McConnell taping. In my Kingfisher T-shirt, and casual shorts. I start as a dawdle, but pretty soon I’m catching the back markers.

Mmmmm…..my leg feels alright so I’ll stride out a little. I catch some more people.

Down a hill, no shin pain, no knee tape. Nice!

Round a corner, I’m jogging along just shooting the breeze. Down another hill, a long one. A week ago it hurt to walk down hills.

Not worried about my time. I’m running and that is enough for today.

To the turn around at 3km. A young runner had torn his quad. I feel for him. Been there, done that injury too. Touch footy don’t you know.  

There’s a lady runner up ahead about three hundred metres. And I’m gaining on her without any real effort.

I keep listening for a complaint from my shin, from my knee, but there isn’t any.

Over the last two kilometres, I reel in the 300 hundred metres on the lady runner, and finish just behind her.

I cross the line and a lady at the finish says.

“I thought you were going to jog at the back?”

“My leg was feeling good so I thought I’d speed up.” I tell her. 

I finish, I go for a warm down.

I listen to my shin

I listen to my knee

Nothing.

Nice!

OK, now I do something a little reckless. About 15 minutes later I line up with the 2km start.

I jog at the back again. Again I am going past people. After 1km I open a little, I go past more people.

With 300 metres to go I start to sprint.

The last 200 metres I’m flat out.

I listen to my shin

I listen to my knee

Nothing

Nice!

They’ll come true

Impossible not to do

Impossible not to do

Dreams

I ran 15 minutes this morning pain free. My running dream is back on the rails, fingers crossed.

I watched some videos of the City to Surf on you tube. Brought back some memories.

 

Run

I ran 4 minutes on mini trampoline and an exercise mat at the Physiotherapist’s rooms today. No pain whatsoever in my shin! I get to do a short run on grass tomorrow. Then every second day add some distance.

I feel as if I could run a lot more, but I’ll be conservative.

The shin pain settled down while I was out in the field at Yarrahapini. Today it didn’t hurt at all, I ran across the road to test it out and it was fine. I’m still icing and applying anti inflammatories.

I did 9.3km on the exercise bike in 30 minutes without my knee taped.