.... follows 74 - Time to get working again
My running year (sort of) ended on Tuesday December 21st when I pulled my right hamstring. I had pulled up sore after a run for the last day of work four days earlier, had run sore with Jack in the jogger at parkrun the next day and really struggled then pulled up 2 km into my run on the Tuesday.
For the next seven days I did a heap of walking, getting out every day multiple times and covering over 61 km. I also put in some good kilometres on the bike. The 5km walk at 9 minute pace on Christmas day was a good one. The hammy started sore but then by the end was feeling good and felt good from that point.
On December 7th I had been through the second of two infusions to treat my membraneous nephropathy (kidney) condition. Three weeks later I had started to feel that the swelling was not as bad in my legs. Then I noticed a sudden drop in weight and significantly reduced swelling. This has given me hope that 2022 will be a great year!
Wednesday December 29th - I decided to have a test run on the last Wednesday of the year. I stretched before running and again about 600 metres in. The hamstring felt good but I did feel like I hadn't run in a week - rusty. In the last kilometre I just felt that if I pushed any harder it would put some strain on my hammy. I followed up the run with a 24 km cycle out to Cape Paterson and back.
Wed 29/12 am: 3.05 km - 5:39, 5:18, 5:18 - ave pace 5:24 - Ave stride 1.29 m.
Thursday was just a bit of stupidity that risked undoing all the great work of the previous week of walking. I went out for a run and felt great early. I decided to run eight short intervals for the Run the World 8th birthday. My hamstring started to feel a bit sore on the fourth. I ran a slow lap of the courts, ran two slower intervals then pushed for the last two. Then I headed home, stopping and walking after 4 km. There was a little soreness after the intervals.
Thu 30/12 am: 4.00 km - 4:55 average pace - 4:52 fastest km - Ave stride 1.39 m
.... 8x 45m intervals (ave pace): 3:11, 3:18, 3:09, 3:05, 3:59, 4:03, 3:11, 3:32
Friday was a rest day and then I was all set for a good effort at parkrun on the first of 2022. I set off on the warm up but 800 metres in disaster struck with the right hammy pulling tight again. I stopped, stretched and then turned back on a slow jog but after a few hundred metres stopped and just walked back. I rac parkrun slowly with Emma while pushing Jack in the pram. It was ok at that speed. It did tighten when it cooled down.
Sat 1/12 am: 1.04 km - 5:34 average pace - Ave stride 1.30 m
Sat 1/12 am: Inverloch parkrun - 36:15 - 6:57, 7:07, 7:32, 7:21, 7:13 - Ave stride 1.05 m
(with Emma)
I had a rest from running on Sunday, walking 7 km on the beach instead. I had been in the ocean on Saturday and went in again on Sunday to give the hamstring some water therapy.
Monday January 3rd to Sunday January 9th
On Monday I decided to jog and give it a proper stretch. It was slow and I was aware of the hammy throughout. I followed up with 8 km on the bike - pushing hard - and then iced the hamstring.
Mon 3/1 am: 3.17 km - 6:00 average pace - 5:55 fastest km - Ave stride 1.18 m
Tue 4/1 am: 3.41 km - 5:34 average pace - 5:30 fastest km - Ave stride 1.24 m
Wednesday was a rest day.. I had breaky with Shan and then set off for Echuca to see Matt. I walked at Kilmore and then again in Echuca.
Thu 6/1 am: 3.59 km - 5:27 average pace - 5:01 fastest km - Ave stride 1.25 m
Fri 7/1 am: 4.60 km - 5:11 average pace - 4:53 fastest km - Ave stride 1.32 m
I missed parkrun on Saturday morning. Sometimes there are more important things to do than parkrun. As it turns out it was a good one to miss. After another rest I was ready to push it a bit and test out the hammy. It passed with flying colours. There was a touch of sorness in the right calf but I ran through that. In the end I was running at just a tick over 4 minute pace in the final kilometre.
Sun 9/1 am: 8.25 km - 4:59 average pace - 4:31 fastest km - Ave stride 1.36 m
Monday January 10th to Sunday January 16th
I came out of Sunday's run feeling good. My legs recovered well and the hamstring strain is now just a memory. My calf recovered well and on Monday morning I felt good, so decided to give it a little push over 5 km. The plan was to ease into it since the 5 km also included the warm up. I was surprised to find my self running at sub 5 pace after only a few hundred metres and was under 5 minutes for the first kilometre. The challenge then was to maintain speed over the course as my fitness has dropped off a touch. I managed to achieve that on a humid morning, finishing lathered in sweat.
Mon 10/1 am: 5.01 km - 4:49 average pace - 4:39 fastest km - Ave stride 1.38 m
I stayed out at Inverloch on Monday night and didn't have running gear but was able to run in board shorts, a t-shirt and old runners on Tuesday morning. I chose to do an easy run.
Tue 11/1 am: 6.05 km - 5:12 average pace - 4:58 fastest km - Ave stride 1.30 m
On Wednesday I organised a Relay "Race" for the Road Runners, between 6:30 and 7:30 pm at the Guide Park, with the course through the Wetlands. I ran in a team with Emma and Brett and we named it Team Jack. Jack came around with me for my second lap. I started with two consecutive laps, taking the jogger and the change-over. I ran my first lap at 4:52 pace and then the lap with Jack at 5:08 pace. I was much faster in my third go at it.
Wed 12/1 pm: 3.81 km - 5:04 average pace - 4:55 fastest km - Ave stride 1.31 m
Wed 12/1 pm: 1.91 km - 4:26 average pace - 4:25 first km - Ave stride 1.45 m
.... 6x 65 m intervals (ave pace): 3:43, 3:42, 3:28, 3:22, 3:25, 3:05
.... 4x 125 m intervals (ave pace): 3:36, 3:30, 3:19, 3:05
After some nice intervals on Friday my body was feeling pretty good for parkrun on Saturday. I ran, pushing the jogger and Jack, with Brett running with us. As usual it was hard work early on but we were setting a cracking pace. In the third I felt I had an extra gear but Brett was spent so I eased it back just a touch. We ended with a pretty big stroller PB of around 50 seconds, running sub 5 minute pace for the first time.
Sat 15/1 am: Inverloch parkrun - 24:25 - 4:45, 4:59, 5:02, 4:55, 5:06 - Ave stride 1.32 m
Sat 15/1 am: 0.94 km - 6:38 average pace
On Sunday morning I had an easy run out at Inverloch but extended the distance a touch. I've had an infected tooth over the weekend and haven't been feeling too well. The run really drained me.
Sun 16/1 am: 8.35 km - 5:11 average pace - 4:40 fastest km - Ave stride 1.31 m
Monday January 17th to Sunday January 23rd
I started the new week with a short run in Inverloch. It was a slow start with some good speed in the second half. I followed up with a soak in the ocean and a cycle.
Mon 17/1 am: 5.03 km - 5:04 average pace - 4:48 fastest km - Ave stride 1.33 m
Wed 19/1 am: 10.10 km - 4:56 average pace - 4:47 fastest km - Ave stride 1.36 m
Thu 20/1 am: 8.02 km - 5:10 average pace - 4:55 fastest km - Ave stride 1.32 m
Friday saw a short run with six intervals at the netball courts. I built up to some great speed by the sixth where I averaged 20 km/h over the 125 metres.
Fri 21/1 am: 5.21 km - 5:02 average pace - 4:40 fastest km - Ave stride 1.33 m
.... 6x 125 m intervals (ave pace): 3:28, 3:28, 3:12, 3:13, 3:12, 3:00
For the first time in a long while I felt great running at parkrun today. Running with Jack in the Jogger we took another 80 seconds off our PB together. I was a bit held up in the crowd early but then held some really consistent pace in the final three kilometres.
Sat 22/1 am: Inv parkrun 6 km 23:04 - 4:47, 4:45, 4:38, 4:35, 4:37 - Ave stride 1.38 m
Sat 22/1 am: 0.63 km - 6:02 average pace - Ave stride 1.16 m
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