I pulled up from the Burnley half marathon with an injured right knee. It had swelling and what looked like fluid and a soreness on the lower inside of the knee.
Wednesday September 10th
I rested my body on the Monday and Tuesday following the half marathon. My body felt sore for the first time after a run, particularly my knee and back. I went out for a shortish run after work on Wednesday, planning to take it easy. I started out at 5 km pace plus but got down into the 4:50s when I warmed up in the second kilometer. Once warmed up the aches and pains started to ease off. I got down to the 4:40s and then eased off later in the run, completing 8.2 km at and average of 4:50 pace.
Friday September 12th
My knee pulled up quite sore when it cooled. It is ok when I am using it but, when I sit for a while and it is bent, it is very stiff when I get up. I rested again on the Thursday.
I got up early on Friday morning and the knee felt ok. I set off on a run into town and around the golf course - to run on a soft surface. Again I planned to take it easy but when I warmed up I found myself getting into the 4:30s. I got in 9.1 km of running at an average of 4:44 pace. My knee felt good after my shower but stiffened up while at work. After work I planned to head straight to Melbourne for the footy but there was a fair bit of swelling on the knee so I had to sit and ice it before I left.
Inverloch parkrun Launch - Saturday September 13th
After getting home late from the footy and having a bit of sleep I got up and the knee felt ok again. I had to get out to Inverloch early to prepare for the parkrun launch. I was not rostered on so I was the only one of the main organizers that got the opportunity to run.
I warmed up and the knee felt ok. At the start I set off at a very fast pace. The Nunawading Tri club were down for the weekend and running and they had two quite fast runners. I couldn't keep up but I was ahead of one of the local tri athletes. After completing the first kilometer at 3:38 pace I settled into a mid 3:40s pace. I pushed all the way and gained a new PB for the 5km, finishing in 18:42 (average 3:45 pace). I was third over the line.
The launch was a great success with 94 runners and about 10 volunteers. The weather was great and all went well.
My knee didn't pull up that well though. The swelling returned and it stiffened up again. I went for a cycle after lunch to try and free it up a bit.
Sunday Setember 14th
Tony and I ran together on Sunday morning. The knee felt ok in the morning and, once warmed up, was good. We ran a slowish 12 km. We averaged 5:13 pace - my slowest long run for a long time. Generally the knee was good but I did feel it a few times later in the run.
I went home and got on the bike. It was great when cycling but, as soon as I got off, it stiffened up and was quite painful. I came home and iced up but it was quite painful and swollen most of the afternoon.
At that point, with 4 weeks to Melbourne, I decided to have an extended rest.
Monday September 15th
No running and no cycling. My knee was painful at times at work, particularly when starting to move after sitting with it bent. After work I iced my knee and then used a heat bag to heat it up. I rubbed in Deep Heat prior to showering. After tea I heated the knee and iced several times.
Tuesday September 16th
The knee felt a lot better this morning. It stayed good most of the day at work. I only felt it a few times after sitting for a while and never was it as painful as on Monday. After work I iced it and then heated it up. I rubbed in Deep Heat before my shower. I repeated the previous evenings heating and icing of the knee.
Wednesday September 17th
My knee felt good all day today. I never had the stiffness when standing up today. I can still feel a very slight ache at times but it feels much better. I had hoped to have a cycle after work but the cold strong south westerly blowing at 40km/h over the coast put me right off. I came home and rested for a third day and continued with the heat and ice treatment. I may go for a short slow run in the morning.
Thursday September 18th
I got up early and went for a slowish jog before breakfast. I started at mid 5:30s and got down to almost 5:10 pace by the end. I was really aware of my knee through the whole run taking care not to overdo it. I could feel the knee but it wasn't painful. After completing 5km I got home and iced my knee before my shower. I came out of the shower with the knee feeling great. The key would be how it felt at work after it cooled. I had no issues and the stiffness from earlier in the week was gone. After a full day at work (11 hours with Parent/Teacher interviews) it was still good at the end of the day. I am continuing with the heat and icing tonight.
Friday September 19th
I got up for another pre work run this morning. I ran over to the golf course, completing the first 2 kilometers at a conservative 5 min plus pace. My pace settled around the low 4:40s and high 4:30s as I ran around the golf course. I eased up the pace a little towards the end and completed a solid 9.2 km at an average pace of 4:50. My knee felt really good right through the run. It was also good throughout the day. After work I jumped on the bike and put in a 20km ride. It looks like things are now back on track.
Saturday September 20th
I had a great run at parkrun today and pulled up with no knee issues. I ran a new 5km pb today, completing the distance in 18:39. I started with a 3:33 kilometer, settled in the mid 3:40s but just dropped back to run the fifth kilometer in 3:52. My parkrun time was 18:42 - exactly the same time as last weeks run.
I went out for a 20km cycle this afternoon. The knee is great so I'm back on track now after a frustrating week. Now I will need to build up the distances again and sneak some pace in there as well if I want to get a pb at Melbourne.
Sunday September 21st to Saturday September 27th
Sunday morning Matt and I went out for a run. Matt had completed an olympic distance triathlon the previous day so this was supposed to be a recovery run..... but we set a good pace right from the start getting into the 4:30s. We slowed a little in the middle (long up hill) and then picked up the pace to finish quite quickly at sub 4:10 pace. We ran the 12.1 km at an average of 4:36 pace. My knee pulled up good from both weekend runs so I am pretty confident that I have passed that hurdle now.
With two weeks off work there is plenty of time for running and riding. I started the block with an easy 15km run as I haven't run further than 12km since the half marathon. I controlled my pace right through the run, determined not to get fast at all. I completed the 15.1 km run at an average of 4:58 pace. Later I went for a cycle, my fourth cycle in the past four days, with all of them between 20 and 30 km.
With plans to head off to the High Country for a few days I went off for a pre-breakfast run on Tuesday morning, into the golf course and around the front nine. After a slow start I picked up the pace on the golf course, running at 4:09 pace through the 4th to 7th holes. I covered the 9km run averaging 4:40 pace.
We drove to Marysville on Tuesday and had a bit of a walk around in the afternoon. On Wednesday morning I set off on the Tea Tree Track towards Steavenson Falls. The track was very much up and down and I was putting in a fair effort but, at one point, I had to stop and walk for a bit up a steep hill. After getting out there the run back along Falls road was pretty easy. Back in town I ran a few laps of the oval and ran one more hill before finishing with 11.2km under my belt at an average pace of 4:44. Heather and I spent a lot of the afternoon bush walking and clocked about 9km of walking and exploring.
I ran the reverse run on Thursday morning, up Falls road and back along the Tea Tree track. It was hard work up Falls road with the slope just unrelenting. Back in town I ran hard up another hill and then back to the caravan park. I averaged 4:53 pace for the 11km run. We drove to Eildon on Thursday and, after lunch, went for a walk around the lower pondage, walking between 5 and 6 kilometers.
For my run on Friday morning I set off from the caravan park, into town (slowly warming up) and then fartlek ran my way around the lower pondage. Instead of returning over the bridge I headed off up the hill to the dam wall. That climb was hard work but I kept a reasonable pace up all the way. When I got to the top I recovered quickly and was able to pick up the pace across the wall and down the other side. I continued past the caravan park and back into town and completed the run alongside the upper pondage and into the caravan park. I ran a total of 12.7km, averaging a handy 4:32 pace and running the last kilometer and a bit around 4:15 pace.
We returned home on Friday afternoon in time for the third Inverloch parkrun on Saturday morning. My body was feeling a little bit sore so I decided to take the day off and volunteered to do a job at parkrun, getting to see Matt cross the line first in his first Inverloch parkrun.
Sunday September 28th to Saturday October 4th (...countdown to my 48th birthday)
With only two weeks to go until the Melbourne half marathon I wanted to get in my final big run before I start to work on speed and taper. I planned to do two laps of my Road Runners 9.6km course and was joined by a local runner - Daryl Baker - for the first lap. The beauty of this course is that it has a few pull out sections where the course can be shortened if I am struggling (it can also be extended).
We set of at a cruisy pace, just under the 5min per km mark. It was a pleasant first lap and Daryl left me in the 10th kilometer. I completed the first 10km in 50:33 and picked up the pace for the second half. It was a windy morning so it was hard work into the wind and much easier with it pushing me up the White road hill. I pushed hard for the 17th kilometer and ran it in 4:13. From there I was able to keep the pace up all the way back and completed the 19km in just over 90 minutes (averaging 4:47 pace). My final 10km were run in 45:25. It was a great hitout showing me that my pace is looking good.
On Monday morning I dropped my car off for a service and set off for an interval run, not quite sure of the distance as I was starting from an unusual point. I was running 7 minutes steady then a 1 minute build and then 2 minutes hard. I didn't get my pace below 4 minute pace until the third interval so I have slowed with all the distance work. My third, fourth and fifth intervals were all good but I never had anything left when I started pushing for my sixth interval. I ended up running 15 km at a very good average of 4:35 pace.
On Tuesday morning I started the day with a cycle with Heather and ran late in the morning. I went out to run a fast 10km but felt flat at the start. I got to 4:09 pace for the 3rd kilometer and then settled into high teens and low twenties after that. I completed the 10 km in 43:10 which, at 4:19 pace, is just outside the pace I would like for the half.
On Wednesday I set off on a course around town and decided to just run comfortably with no dramatic changes of pace. I started steadily and built pace as I got around, getting down to the low 4:30s. I pushed harder at the end and felt pretty good, finishing with a 4:09 to complete the 12.6 km run averaging 4:38 pace.
Thursday was a day off - no running or cycling.
I was back into it on Friday morning, feeling a little off after eating Hungry Jacks yesterday. I set off on my 13 km course and decided on a fartlek run as I wasn't confident in being able to do intervals. My speeds were much better today with my first fartlek hitting 4:42 pace and my 5th hitting 3:38 pace. I ended up getting in 7 fast sections and completed the 13.3 km at an average of 4:31 pace.
I turned 48 on Saturday and started my birthday with a parkrun at Inverloch. There were a couple of contenders there at the start and I set off with them early. The younger runner ran ahead and the other overtook me about 500 metres in and I couldn't go with him. I was feeling pretty flat during the run and felt that I didn't have the energy to get my usual pace (The effect of the Hungry Jacks still???). My pace was consistent and I spent the last kilometer and a bit reeling in the second placed runner but never quite got to him. I ran the 5km in 19:14, about 30 seconds outside my PB.
Sunday October 5th to Saturday October 11th
I had planned that last week would be my last long run but I felt that I could go for another this week. For my Sunday run this week I set off from the Guide Park on my 9.6km course, planning 2 laps. I held my early pace at around the 5 minute pace and stayed slightly faster than that pace for the first 7 kilometers. At that point I decided to just push a little harder and ran the next 5 kilometers at a pace around the mid to high 4:30s. I had decided to cut my second lap slightly shorter by returning down McKenzie Street, just to see how far it would be. I pushed a bit more the second time around Lower Powlett Road and as I got onto White Road I was comfortably running in the 4:20s and, as I turned into McKenzie Street I had really wound up. I completed the 16th kilometer in 4:11 and then pushed even more to complete the 17th kilometer in 4:07. I kept pushing for another 500m and then eased up to cool down for 500 on the way back. I pulled up from the run feeling great, having completed 18 kilometers averaging 4:40 pace and, more importantly, blowing away any cobwebs with some good pace at the end.
My knee injury appears to be fully recovered now. After resting it three weeks ago for a few days I have been putting in plenty of kilometers both running and on the bike. I always up my rating during school holidays, simply because I have the time. In the ast two and a half weeks I have run 183.6 km and I have also been on the bike again, cycling 255.2 km (with 139 km in the past 7 days). In addition I have continued to ice and heat treat my knee for most of that time. In the past few days I have had no pain whatsoever in the knee and I have been running freely on it for most of the past fortnight. Now we'll see how it holds up under speed for 21.1 km next Sunday. Whatever doesn't kill you makes you stronger!
I went for an easy run with the Monday running group at school. Only three of us ran, a student and another teacher. The student only ran one lap of the wetlands and then headed back so we ran another two laps to get in a 4.9 km run at 5 minute pace.
Tuesday and Wednesday were days off.
I got up early on Thursday morning and set off on a run towards the golf course. There was none of the usual stiffness as I took off but I ran a very easy first section to ease into it. When I got to the golf course I picked up the pace, running the full 18 holes. Much of the run was done at mid 4:20s pace. On the way back I felt like I was running quite easily so I put the foot down for a section and jumped from 4:20 pace to 3:40. I held that for a good distance then eased back for the last bit of the run. My average pace was 4:30 for the 11.8 km run.
With no running on Saturday, due to being the Run Director this week at parkrun, Friday mornings run was my final hitout. I set off on my 8 km course and, after an easy warmup for about 1.5 km, I started pushing hard. I was running down near the 4:10 mark and holding good pace. I ran the 3rd to 8th kilometers at around 4:08 pace and then held that pace up the hill to get home. My average pace for the 8.4 km run was 4:19. Now I just have to run like that for 21 km on Sunday an I'll have a new PB.
In the 12 months since I ran the 10 km at Melbourne I have run a total of 2490 km, hitting the road 283 times. I have run 10 km or more 105 times and 27 longer runs with most of them done since my first 10 mile run in mid May. My body feels very strong and injury free and I am ready to go.
Melbourne marathon festival - half marathon - Sunday October 12th
What a great morning to wake up in the Mantra Jolimont and look out the window to see runners everywhere walking towards the MCG.
We had had pasta for tea on Saturday evening in Bridge Road in Richmond and then a quiet night at the Mantra.
I was out and about before 7am, dropping my bag off at the MCG and then warming up around the 'G. I missed Matt at our meeting point but then miraculously found him at the start line when we both chose to stand in the same place.
I got off to a great start staying wide and running up Batman Avenue on the tram tracks. I stayed out wide and didn't get crowded in. My first kilometer was run in 4:02 and I found myself between the two 1 hour 30 minute pacers who were trying to build a buffer to compensate for the hills at the end. I decided to push ahead of them as I was running quite comfortably, running the second kilometer in 3:58 - my best.
I settled into low 4 minute pace and got through ten kilometers in 40:54. I ran 4:10s for the 11th and 12th kilometers and blew out to 4:18 for the 13th. I saw that one come up and reacted to push out a 4:07 for the next. At this point I was pushing to prevent a man in green from pulling too far in front of me. He was about 20 metres in front. I kept my pace in the low 4:10s and pulled up alongside him as we were running alongside the river. The section up and over the bridge was my slowest point but I did power past a few other runners up there, including the man in green.
The last section was just hard work but I pushed to the finish line and heard Heather just before the finish. As I approached the line the timer was in the very high 1:27's and I forgot about the net timing (time taken getting to start line) and pushed to beat 88 minutes.
My official time was 1:27:43. I was 176th overall and 12th (out of 489 runners) in my age group. I ran the first half averaging 4:05 pace and the second at an average of 4:13 to average 4:08 pace overall. I achieved PBs in the 15 km, 10 miles, 20 km and half marathon. The run exceeded all of my wildest expectations and I have pulled up from it feeling pretty good. I had taped my feet and they are in great shape. I have no injuries, or even sore spots. I am just generally weary.
Matt had a great run, beating his goal of 80 minutes and finishing in 47th place overall.
I stand here tonight with a twelve month goal achieved. Now I set the 2015 marathon as my next goal and start all of the hard work to get there.
