Hills

Are one element of my training runs that I feel I am neglecting. Most of the courses I do are very, very flat.  So today I ran along some hills on Habour Drive and then out along the link road and back. I ran the hills fairly easy. There is no need to go hard on the hills, just incorporate them into normal training miles.

I notice that whenever I encounter hills in my races I slow down. I need to get stonger and hill running will do that. In Sydney I used to run President Avenue, and it had some big hills, I think I was a stronger runner for it.

12km (7.5 miles) 62:56 (5:42, 5:21, 5:03, 5:19, 5:21, 5:04, 5:10, 5:05, 5:05, 5:10, 5:28, 5:09) @ 5:15/km

I’ve booked accomodation for the December Half Marathon at the Entrance.

Running by feel

My last 2 twelve km runs were without the Garmin. I just ran by feel. I also ran without tape. I felt some medial knee pain on both runs. I probably still need to tape my knee for a while longer.

It was quite windy and cold today. The gate on the bridge over Coffs Creek was locked tonight for some reason. I think there was a concert at the Botanice Gardens. So I had to change my running route. I was forced to run out on the highway.

I have now run 1000 miles this year.

RR Woolgoolga Bunch of Fives Race 1 track

Background and pre race. This is the first in a series of 5km races held each summer by the Woolgoolga athletic club. The first one tonight was on the track.

It was a lovely spring day today, with a pleasant north easter blowing. I drove to the Woolgoolga Sport Stadium after work.

A crowd of runners had already gathered. Cars were lined up along the bollards over looking the grassy field, which is surrounded on all sides by tall eucalypt and paperbark forests.

The sky is a soft blue, and long shadows of runners are cast on the soft golden grass by a kind old setting sun.  Black tar lines mark the home straight, and witches hats are placed around the single black line on the rest of the track.

I go for a warm up and notice there a little holes in the grass that it might be possible to turn your ankle in. I need to keep an eye for those in the race.

Richard the gun young runner who won most of the 5km cross country races this winter is here. So is Jim a multiple former winner of the Bunch of Fives and many of the local fun runs. We line up at the the start and Tim, the over 40 years gold medalist from the mid north coast CC appears and he  is puffing. It seems he have been late to the start.   

The race. Off we go, and I am actually leading the race. After about 1oo metres, Richard goes past. And he will lead and win the race from start to finish. Tim goes striding by too. Tim beat me by five minutes in a ten km race back in August, he is running just under 40 minutes for the distance.

My stride is a bit rough on the little holes in the grass. I feel as if I am straining a little. However, I feel infinitely stronger and more confident than I did  a year ago.

1km 3:44.  A new old codger km PR.

Jim goes past now with his long loping stride, and I am back in fourth. I sense the shadow and breathing of a couple of other runners just behind at this stage. However, no one else passes me from this point in the race. And I begin to catch up to Jim once more.

The memories of 5km pain comes flooding back to me. And I wonder if I really enjoy this thing called racing and whether I can finish this race without expiring. 5km is gut wrenching hard work.

2km 3:53. This beocmes my 4th ranked old codger 1km.  

I catch Jim, and actually go head of him in this kilometre. Jim beat me by four minutes in a 10km race on this track in February. We keep adding to the lap count, and my breathing is getting heavy. We start lapping some of the back markers.

I dig deep. I think to myself that I will try and get to 4.3 km and then see what I have left.  I know that this track adds up to 5.3km on my Garmin.

3km 4:02 (11.41.1) That is a massive 3km masters PR.

Richard laps me at 3.6km. It is a pity that last years winner is out injured, to give Richard more competition.

4km 4:14

I’m really working now. And Jim takes the chance to go ahead. 

The bell lap comes at 4.88km. I don’t even look at the 5km split, because I am racing another lap and I will need to save my run for the last two hundred.

5km 4:12  My Garmin 5km is 20.08.91. Maybe I could have made up that 8 seconds if I wasn’t conserving energy for a later finish. I have a horrible fear that they are going to make us run another lap, but I know I’m done.
I finish fourth/19 in 21.19.4 for 5.3km.  
This is 1:19 faster than October last year. The pain of a 5km is more temporary than it has been for any race. I recover quickly and the pain is forgotten and am able to do a bit of a warm down.

I feel pleased with my run, and that welcome feeling of runner’s high fills my heart and soul. And I know that I really do enjoy this thing called running. My little running seed grows even more golden.

Perspective shift

I told you

that we could fly

cause we all have wings

but some of us don’t know why

Never tear us apart, INXS

Running changes the whole perspective on my life for the better.  I feel better about myself and the world I am living in when I can run.

The positive things going on in my life, the things I should be focused on, become so clear as to be bleeding obvious.

I see them on this blog: my running training, the great races I have done, the wildflowers, the rugby league photos, the short fiction I have had published.

There are lots of good things happening, I just need to shift my perspective further in that direction, and away from the pointless worries that drag me down.

First run after injury

Runs when you realise you can run again are wonderful. You go through the pain and uncertainty of wondering where your next run is coming from. And that first pain free run is so liberating.

Did 8km in 42:20 this morning around the smoke hazed grassy fields. It was hot, another taste of summer come early.

A sprint!

That’s a bit naughty, thought my hammy.

But it held together.

I ran about three laps around the Sawtell Toormina Little Athletics track as a test and the hammy felt allright. Matt from the MNC cross country joined me for a lap or so.

I then went over to the registration table to enquire about the Coffs Harbour Athletic Club. They gave me a program and some information on registration.

They have a three week program with 800, 1500 and 3000. I might give the 3000 a go. It would be good speed work.

I’m tempted to have a crack at an 800 or 1500, but I am scared of injuring myself.

I also wonder if the Woolgoolga Bunch of fives is on this year?

Uncertain

I try for a running comeback tomorrow morning.

I’ve been thinking that it is not a matter of if I get injured, it is a matter of when. Then the trick is to manage the injury. I just hope that the injury doesn’t turn into a biggie that stops me running long term.

So far this year I have had:

achilles tendonitis

shin splints

ball of foot pain

calf pain

hamstring strain

The top 4 injuries have not stopped me running. I’m hoping the hamstring is the same.

I am at a cross roads. I can’t run with the knee tape it seems, and I hope can continue to run without it.

This is my next big step into the unknown in terms of my knee.

RR Royal National Park Half Marathon

This was my first half marathon in 26 years. My last marathon was on this same course in 1983. There is a photo of me at the start of this race. I am the skinny blonde haired runner just behind Les Farley in this photo.

Talk about four seasons in one day. When I arrived early at the course it was raining. I drove around the Royal National Park in my hire car and stopped at some  of my favourite parts of this park.  

I stopped first at the upper end of lady Carrington Drive, where the Port Hacking River has carved a deep valley into the infertile Sydney Sandstones exposing Narrabeen and Wianiamatta Shales. On the more fertile soils massive Blackbutt Gum Trees and Turpentines grow over snow grass and Bangalow Palm. And shaded glades of warm/subtropical temperate rainforest grace the alluvial flats of the Hacking River. I hear a Lewins honeyeater calling and a Lyrebird mimicking a Satin Bowerbird.

Lady Carrington Drive, the path of the Half marathon snakes it way through the Port Hacking river Valley for 9km.  

My second stop is the start of the Wallumurra Trig, located on the top of the Hawkesbury sandstone plateau. The wildlowers pay no heed to calenders, and there is a profusion of wildflowers on display this very warm winter’s day. There are yellow bacon and egg peas, white beard heaths and smoke bush, pink wax flowers and philothecas.

I have come home, to a place I love.

The race. The race starts at 1:00pm, and the sun is out now, and it is hot. I buy a bottle of water to drink before the start. I say hello to a veteran runner who to ran 70 minutes in the 1983 race.

The race starts, I head off solidly. The race crosses and old wooden bridge that spans the River and then follows the bitumen to Kookaburra Flat. This is where the race started in 1983.

The race then doubles back on itself crosses the bridge and heads back through the start-finish area.

1km 4:07

2km 4:12

The spectators encourage the runners as they begin their long journey along the gravel Lady Carrington Drive. It will be out and back 9km from here.

3km 4:19

I’m working but I don’t feel as if I am overdoing. What I do notice is how hot the sun is when you run out of the shade of the trees. There are slight inclines and these seem to coincide with the more exposed parts of the trail.

4km 4:25

My times are slowing, but so are those are those around me. I am keeping pace with a group of people and catching some others.

5km 4:30 ( 5km 21.32.95)

The temperature was 28 degrees celsius yesterday, which was 10 degrees above average for the month of August.

The race entered more shaded areas deeper into the forest. When it did come out into the sun it was like a blast furnace.

6km 4:34

I stop to drink from plastic cups of water, but it is hard to get much in your mouth on the run. Next race I probably should stop to drink. Next HM I hope it is not so hot as today.  

7km 4:55

8km 4:43

9km 4:47

10km 4:49 (45.21.78) That’s probably where I hoped to be at 10km, but due to heat it was hard work.

11km 5:13 I have been keeping pace with the leading lady runner who is from the Sutherland club. My old club.

12km 5:22 This is a hilly kilometre before the turn around with 9km to go.
 
13km 4:50 A slightly downhill km.

14km 5:06

15km 5:03 The battle with the heat is taking its toll. The veteran runner, (he is 65) goes past. He tells me he has only one pace now. I tell him my pace is in reverse. In the 1983 race he did, 70:01, and I did,79.28. I still haven’t finished ahead of him in any race. Maybe next year?

16km 5:14

Oh boy this is getting tough now. There are runners ahead who I am catching, some are walking, other goes past then stop and I go past. This is the sort of carnage you would expect in a marathon not a half marathon, held supposedly in winter.

17km 5:14

The last few kilometres become a battle to finish. I was completely spent and dehydrated by the heat. I really had to dig deep to get across the line. My whole body was crying out to rest.

18km 5:20 I see a runner who does much faster 5km times up ahead going very slow. It makes me think that times go out the window in conditions on days like this.

19km 5:27

20km 6:27  nasty 200 metre hill right near the end slows me down this kilometre.

21km plus change 5:28. Somehow I manage a kind of sprint to just finish ahead of a fellow, who like me hit a kind of wall out there.

When I did finish I sat down, and I was unable to get my feet for quite a while. Someone calls out my number; I didn’t even have the energy to get to the recording table to hand in my number. I finished 42nd in 1 hour 44 04. I sat a drank a couple of cups of water.

I had hoped to go under 1 hour 40, but the heat had other plans for me. As I sunk to my haunches, I thought to myself well done Quinkin, you just finished your first half marathon in 26 years. I gave it everthing and I was physically exhausted.

But I did it. 

This is an amazing achievment considering that:

1) 14 months ago I was unable to run at all, and hadn’t been able to run for twenty years!

2) The most optimpistic physiotherapist I saw during my battle with knee pain said that I may run up to 5km if I rebuilt my quads.

Well yesterday I ran a half marathon. I can I run more. I know I have much better Half Marathons in me than todays.

I was so exhausted that as I went to my car to get some money for a cold drink, a lady followed behind me and said.

“Are you alright?”

“We don’t like the look of the way you are walking, you look dehydrated.”

I said I would be fine if I went slowly. I made the car got some money for a couple of icey cold soft drinks.

As it was the Sutherland Athletic Clubs 50th Anniversary all competitors got a medal.

At home at my hotel I couldn’t sleep. I was already  planning when to run my next Half Marathon. I want to get back on the horse and see what is possible. I think I have been bitten by challenge of running Half Marathons, running shorter distances seem don’t hold as much of a challenge. Marathons and Half Marathons are the real deal.

RR Mullawarra

There’s something about me and a race, I am drawn to them like a moth to a flame. And I enjoy getting burnt.

My plan was not to run today, after my longish run in the hills yesterday. However, in my mind there was a little seed saying there’s a race tomorrow. 

My internal conversation went something like this.

“The race has steps it’s not worth it.” 

“Maybe you could go and watch?” 

“No go for a bushwalk instead.”

“Maybe I could jog it slowly, would be a good training run?”

No comment.

I went to bed relaxed, not really committed either way.

But deep down inside there is a seed that is beginning to grow. That little seed will be so disappointed that there is a race on and I will not go.

It’s July and finally the sun has come out. Didn’t even need my track suit top today.

This was the venue of the wet and wild race from hell back in early April. Between now and then nature has carved a new face on Mullawarra Beach.

Today the beach was full of tiny black and white pebbles, washed smooth by the storms. The usual fine golden sand was stranded to a narrow band above the water line where the storm surge couldn’t reach.

Some large Horse-tail She Oak trees had fallen down, the shallow roots holding them onto the dunes being eaten away by the fury. The staircase to beach was closed for repairs.

Three months of 1:100 year floods, one after the other.

The day was beautiful and golden. A winter’s day of spring like warmth. Magic!

Before the race I talk to a legend of the local running scene, who is having problems with his knees. He’s 74 and an amazing inspiration. I try to tell him what has worked for me, and wish him luck getting back to running. 

I start at the back of the pack, and I talk to a fellow from work who has come out with his family. I tell him I’m going to jog it today. 

Off we go, and I’m so layed back I forget to start the Garmin. 

Last year this was my second race back from two decades out of the sport. I remember then that my knee would hurt like hell for the first kilometre then warm up. 

How I have improved since then! There is no pain, I’m fit!

I cruise to the staircase. I am not too ashamed to walk it. I open up a little on the coastal path. I’m really not even trying but I pass several of the  5km runners. I go along gliding, bouncing with ease. I listen to heavy breathing of those I’m passing, they are going hard.

I enjoy the scenery looking south from the grassy headland towards the beach. The blue sky, the even bluer ocean, the golden sand, the dunes with golden-green coast banksias.

Down some more steps, I’m forced to walk again, but I’m not fussed. Second and third placed ten kilometres runners go past.

Along the beach, I catch the  30 seconds on the two 10km runners I lost on the steps. One of the runners is attacked from behind by an out of control dog. It nips at his heels. I wonder what the owners are doing?

At the end of the beach there are some big rocks protruding form the sand. I do not push through this section, but pick my way carefully.

Up onto the next headland path, I try to keep out of the way of the 5km runners who are on their way back.

The race then heads downhill along a boardwalk through some littoral rainforest. It heads off the beach then  follows a grassy, muddy trail behind the dunes.

Second and third are only about ten seconds ahead, and I know I could catch them if I wan’t to push. 

Now the course heads onto the road for a while. Down a steep hill, then along a bike path behind a golf course.

By the 5km turn around I’ve caught the two guys ahead, I’m only about ten metres behind and I’m not trying hard.

The leading runner is way out in front, and running well. I encourage him.

On the way back I say c’mon to most of the other runners in the 10km. I have a big lead, I’m fourth, daylight fifth. I keep pace with 2nd and third.

They push hard up the big hill back onto the road. I just go conservatively. Back along the road, then the grassy path, then back onto the beach.

Second gets lost, and me and third place follows him. He starts to climb straight up the steep headland, I stop to a walk. We finish up cutting off some of the course. It doesn’t matter, because it is daylight back to fifth.

Back along the coastal path, along the last section of beach. I know I can take third place, but I couldn’t be bothered to honest.

Up the steps, I jog slowly. Along another coastal path. I’m about 50 metres behind third.

Then down the big staircase. I walk it. I hate the jolly thing!

Then I stride out a bit on the sand. I finish fourth, third is not very far ahead.

I reckon I lost about a minute on those steps.

The time recorders say well run, but it is a training run to be honest.

I finish and warm down with a run on the sand.

A year ago after running a 5km on this course, I was unable to run for a week because of my knee.

What a difference a year makes.

The little seed blossomed into a golden flower of a day doing what my deepest soul loves-running.

The results were:

4th out of 18 people time 49:15.

The Race of Running Nightmares come true

This was the race of running nightmares.  

It was like some of the nightmares I have about running, where you’re so excited about racing, and then when you get there it all goes pearshaped.

I missed the start because I was still fiddling with the Garmin. In my nightmare races I always miss the start.

My legs sunk into the soft sand. In my nightmare races, I’m often running in quicksand

Steps, staircases! I hate them, they’re a nightmare. Haven’t had nigthmares about them before, but I sure will after this CC season. Mullawarra, Sawtell, Diggers, and now Nambucca Forest.

I don’t mind walking staircases and steps when I’m out bushwalking, but not when I’m trying to run.

Steep sections with exposed clay. Like one of those nightmares when you’re running away from a tidal wave, but you can’t run because you are slipping and sliding.

Running through water and seaweed. Oh joy!

It proved nothing, except maybe who could take a risk and run fastest without slipping over and breaking their necks. I was holding back all the way.

It annoyed me almost as much as the many training runs this year where I’ve been held back by mud and standing water at Coffs Creek and the Hockey field. The times even the cycle path was awash with water, and covered with branches from storms, and you pick your way through the run hoping not to slip up. The training runs where you have to work hard just to stay on your feet.

Fortunately I got through without injury, excpet for a bit of a twinge in the left achilles. And that is the most positive thing, I recover much better.  A few moths ago, after a race like that it would’ve taken me three days to recover.

Yesterday I finished the 5.3km, rested a couple of minutes and was able to run 5.3 km more.

I feel hungry for another race. However, I would prefer to run more road races, more accurately measured courses where you can compare your progress over a distance.

I need to run more longer runs, and the easiest time to run these is on the weekend, but this clashes with the Sunday race.

Yesterdays race was a 5.3km. I can’t compare it with anything. The only measure I can make is against other runners. I am still way off the pace of the leading 10km runners.