Thursday, November 5, 2009

Tai Chi

My place of employment has generously arranged for Tai Chi classes every Thursday at lunchtime and personal training after work on Tuesday for those that wish to attend.

Today I did my second Tai Chi class and I really enjoyed it. This week I could feel myself pushing my 'qi' down :) Because I knew what to expect, I could focus more on my breathing and relaxing rather than stressing about what we had to do next and how long we had to hold poses. I came out of the class feeling fresh and relaxed but not in a 'I'm-sleepy-and-ready-for-a-rest' kinda way.

My achilles feels antagonised, though. I've been a bit lax with my stretching and strengthening over the long weekend because I spent all day and night working on the house renovations. Back to it tomorrow, though. Only four or five weeks to go until I an contemplate running again.




Wednesday, November 4, 2009

Contemplating

I've been contemplating... running goals for 2010. Could it be the year of the Marathon?

I'm tentatively thinking about doing Run for the Kids in March, the Great Ocean Road half marathon again in May and following it up with the Gold Coast Marathon in July.

But I'm scared of writing it down. Because I've been disappointed so many times before when my body's let me down and I haven't been able to meet my goals.

Still, it's better to have a 'tentative' goal than none at all, right?

Sunday, September 20, 2009

12 Weeks. Argh!!!

I saw my lovely Osteopath, Sue, yesterday. I called her during the week and asked her to step me through an achilles strengthening and stretching program and she said she'd look into it for me and squeezed me in Saturday morning. I've been taking too much time off work lately for various injury related appointments so a Saturday morning appointment was a luxury.

She showed me two simple exercises I have to do, up to 3 times per day, daily, for 12 weeks. All the research she came across pointed to patients having the greatest success (ie return to their sport of choice with no further consequence) if they keep up the exercises and don't run for 12 weeks. Did I mention it will be 12 more weeks before I can start running again? 12 weeks, argh!!! That will be a good Christmas present.

The only consolation was that she didn't charge me, insisting that she had learnt something and that was far more valuable to her than a few dollars from me. What a gem.

So, 12 weeks eh? That will bring me up to Christmas. Why oh why didn't I do all this weeks, no, months ago???

Time to think about some tentative goals... 23km Great Ocean Road Half Marathon in May, 30km You Yangs Ultra Marathon (not that I'm trying to claim 30km is an ultra, the event has a 50 mile and a 50km category and I'll be doing the shorter option) and the Melbourne Marathon in October. Will 2010 be the year of the marathon?

This morning I walked 7km with Bec and Claire and Claire's dog Roger and my sweet mutt PB along The Strand from Newport to Williamstown and back. My right ankle really began to hurt at about the 5km mark and was about 4/10 by the time we got to the car but it has dropped back to a 1/10 over the course of the day. I just took both dogs out for a walk, and it's feeling OK. Good to know where my limits are at the moment.

I forgot to switch my Garmin off after the walk so apparently I did 40km+ today in 9 hours. Ooops!

Thursday, September 17, 2009

Still on that long s l o w road to recovery

The cortisone injection has done its job well on my right achilles and I am no longer walking sideways like a deranged crab in the morning. Progress. Yay!

I did a 6.5km walk at the You Yangs on Sunday and didn't get so much as a peep out of either achilles. Progress. Yay!

But on Monday I was walking around the office and feeling an unfamiliar sensation - muscle pain. What's this? Sore muscles from a wee little walk in the bush? Oh dear, serious loss of fitness and conditioning. Makes it so much harder to get started when you know how far back you've slid! But I must focus on the forward bits 'cos I will be fit and fab by the end of the year. Yay!

I went and saw the sports doc last week and he's happy with the results. Now I have to get an eccentric stretching program, and not the unusual kind. So I called my Osteopath and she is going to show me what to do on Saturday. If I'm still in some pain when I get back from Korea, he'll consider a plasma injection in the left one. But it really is feeling so much these days. Maybe it's the rest, maybe it's the terror of witnessing the right one get it good from a needle that's had a placebo effect!

I'm still very tight and sore in my soleus and calf and if I dare probe a little further, all the way up my ITB and into my lower back. Hopefully the Osteo will sort me out. As a result, I haven't started running yet but am sensibly consoling myself with chocolate.

I am going to Korea in 9 days time, so I figure I won't start running until I get back. I promise I will do my eccentric exercises twice a day as recommended every day while I'm away.

Wednesday, August 26, 2009

I've been in hospital twice already this week!

I realised today when I was at the hospital getting an ultrasound on my achillies that I've been living with this injury for almost 14 months! If only I'd gone to see a sports doctor about it sooner. I've spent a small fortune ($2500+) on acupuncture and osteo visits since I first injured them last July. What a loser.

Today's trip to the hosptial resulted in a cortisone injection into my right achillies, the one that is most painful. It didn't hurt much. The local anaesthetic stung a bit but cortisone injection felt really weird, really intense pressure was building in the achillies and ankle area like it was trapped in a vice. Not pleasant but I'm not dreading getting the left achillies done. The anaesthetic has worn off now but it's not hurting at all. I hope that's a good sign!

And after my medicare rebate, I'll only be out of pocket $27. I am kicking myself for being so stubborn and stupid about managing my achillies injuries. Sigh.

If this treatment works, they will do the other achillies in about two weeks time.

This is the second time this week I've been to hospital.

On Monday morning, an annual leave day, my back completely seized up on me and I had to call my parents to come and take me to hospital. My mum wanted to ring an ambulance and had dialled 000 but the thought of being carried out of the house in an ambulance was a bit too embarrassing so I struggled out of bed and soon found that standing felt better than sitting or lying anyway.

The doctors were worried that it may not have been muscular/skeletal so sent me off for an x-ray, just to be sure it wasn't a clot or something sinister like that. Fortunately it wasn't and the hospital physio was able to localise the pain and his treatment really eased the pain.

I was so impressed by the treatment I received from the time I arrived until the time I left. They were fantastic. And it cost me the grand sum of zero dollars. And I was very lucky that it wasn't a busy morning. There was no one in the waiting room other than me.

My back is feeling much better today although it started to get sore late morning at work. Just as well I only worked half a day and went to the hospital this afternoon. It feels like I've got a sore muscle and a limited range of movement when twisting. and it's not debilitating

I am really hoping the rest of the week is much less dramatic.

I almost can't remember what it's like to run pain free. Here's hoping I find out again in the near future.

Tuesday, August 25, 2009

Olinda Valley Hike

I organised a group hike for Saturday August 8 to walk through the beautiful Olinda Valley and at one stage there was going to be about baker's dozen heading for the hills. But this was not to be and there was just five of us on the day: Rosh, Bec, Vee, TJ and I.

The walk is called 'Olinda Valley', walk 24, from the book 'Day Walks Around Melbourne' by Chapman & Siseman.

In January of this year, Bec, Vee and I had arranged to do this as our first group training hike for Trailwalker but it was a very foggy and cold morning and poor Bec couldn't find the start point at Woolrich Lookout because there a car accident forced her to detour into unchartered territory and she couldn't find her way back. So we met in Olinda and ate scones and drank hot chocolate instead. Yum yum.

This time, I arranged for TJ and I to pick up Bec on the way, even if it added about 20 minutes to our trip. The drive out to Olinda was bloody awful. There was so much road work going on, we crawled out there and it took us close to 2 hours! Needless to say, we were very late and Rosh, who despises tardiness, was worried she'd be late for a lunchtime-ish appointment so we opted to shorten the walk from 12km to 8km. The hike I chose had options for a 5km, 8km, 12km or 16km hike.

The sky was blue but the air was crispy cold but we soon warmed up. The course was undulating and I recongised some it from the 2006 Trailwalker course, although at that time we were walking in the opposite direction. Beautiful scenery and views through the RJ Hamer Arboretum where over 150 species of native and non-native trees have been planted in rows. Must head out there in Autumn as I think it must look quite spectacular when the leaves turn.

We came across a toilet block at a picnic ground that I remember from a time I hiked that area with Deb during a TW2006 training hike. In the toilet was some 'interesting' graffiti written on the wall: "Meet me back here at 5pm and I will be completely naked." It was 5pm! We heard a car approach, a door slam. Could it be? Deb and I cracked up laughing when we saw the Parks Victoria Ranger approaching us. He was fully clothed and just wanted to make sure we were OK because it was getting late and we still had about 10km to go to finish our hike!

The section of unmarked track leading back to the carpark at Woolrich Lookout wasn't all that steep, but it felt like it went on and on and on. I think we were all feeling a bit unfit. My achillies held up OK although my calves and soleus were cramping up a bit. A quick stop and stretch was enough to keep me going.

TJ enjoyed himself so much he wanted to visit the You Yangs and take PB with us for a walk (she was such a good girl, too). I left my Garmin at home so I don't have the stats on distance, time and elevation.

You Yangs Ultra 50|50
















A huge congratulations to Race Director Brett Saxon who organised such a fantastic event, the first of many, I hope. The inaugural You Yangs Ultra offered 50 mile (80km), 50km, 30km and 15km options over undulating terrain at the fantastic rocky outcrop known as the You Yangs Regional Park, near Little River.

Too injured and unfit myself to participate, I decided to volunteer instead. This event was held on July 26 2009 so this is a bit of a delayed race report!

My checkpoint was at 'The Saddle' and I set myself up with a drinks and snacks station. I can't believe I was left in charge of the chocolate... haha.

I had a wonderful day watching all the runners in varying states come and go. How often do you get to sit in the bush for 10 hours with just yourself for company most of the time?

I had a lovely moment when some roos stopped by and sussed me out before bounding off and the kookaburras were giggling loudly early in the morning. OK, so I relented at about 3pm an brought out my Nintendo and played sodoku for a while.

A lot of walkers stopped by my checkpoint for a chat and couldn't fathom how someone could run 80km in a day. They took some convincing!

All the race participants were friendly and it was good to see some familiar faces out there. I heard a LOT about the brutal hills on the course. I've attempted a few on foot and on my mountain bike so I could certainly relate, albeit from the back of my station wagon.

My job, apart from NOT eating all the chocolate, was to take photos of the runners as they came through, note split times and hand out water and snacks.

I'm afraid I didn't do a great job recording splits. I am terrible when it comes to numbers and sometimes there was a great flurry of activity and getting drinks, taking photos, giving directions (apologies to John, the 80km winner for not knowing where he had to go at one stage...), taking bib numbers and recording times was all a bit much my little brain As soon as I'd note a bib number, then the time, I'd forget what the bib number was!

The day was exhausting and it felt as though I had run at least 30km. But I really enjoyed volunteering. Of course I'd prefer to be running - hopefully next year.

Monday, August 3, 2009

In a rut

Well, my planned comeback has been something of a disappointment. I was doing well initially with some tentative runs, building up to 3-4kms, 3 times per week but then the cramping, tightness and soreness came back in my calves, soleus and even in my ankles. The tightness has spread to my hamstrings so after a gruelling massage, cupping and acupuncture session last week, I've been ordered into the pool by the good Chinese doctor.

So to the pool I've been, twice and now it's time for some more stretching.

I've organised a big group hike this weekend with the Trailwalker girls and former work colleagues. It's an undulating 12.1km hike through the Olinda valley. We'll see how the body holds up.

Thursday, July 9, 2009

Feeling Good

One of the things I love so much about running is how much of it is a mind game.

During April and May and much of June, I was struggling to run with my injuries and the less I ran or exercised, the worse I felt. It was a long way to fall; from 100km to being able to barely limp 2km. I felt my fitness slipping away every day and I didn't want to start all over again. I've done that too many times before - work hard, get fit, see improvements, get injured, gain weight and lose fitness.

But now I've decided to let it all go and stop focussing on where I was but where I want to be and this small perspective shift has made a world of difference to my attitude. Instead of saying 'I only ran 3km' I'm saying 'I ran 3km'. I will slowly build up to half marathon fitness again by mid October.
The Polar Bear
I'm feeling quite good on my runs. I'm not fast, but that's OK - that will come. My breathing is comfortable, my legs feel a little tired, but I like ending my runs thinking I could do more. This time I WILL follow the 10% rule (i.e. not increase my runs by more than 10% per week) and just because I CAN run further, doesn't mean I should.

One of the most challenging things about running? Training my pup to NOT trip me up. She's getting much better and is loving my return to running even more than I am. Here's a pic of her 'roaching'. Ah, if only I could sleep like that, anywhere, anytime...

Saturday, July 4, 2009

Slowly slowly

I am pleased to report that my post Trailwalker injuries are finally under control and I have just completed 2 x weeks of 3x3km runs without pain in my achillies and ankles and the usual cramping tightness I develop in my calves and soleus.

My ITB issues were sorted within 4 osteo visits and I'm continuing to receive at least monthly acupuncture and massage treatments. I have a stretching program to follow every day and it feels damn good to be pounding the pavement again (and grass when possible) . Today I managed 3km in 17:20 which is a time I haven't run anywhere close to since March.

I'll do three more 3km-3.3km runs this week and follow up with a slightly longer run on Sunday.

If I continue to improve and run injury free, I'd like to think about preparing for a half marathon in October and beat my PB of 2:06:57. I know I can go sub 2:00. I don't think I'll be in Australia for the Melbourne Marathon this year as we'll be going to Korea for much of October and I've found quite a few half marathon options. It will be wonderful to run in my old stomping ground.

The only hiking I've done was about 6 weeks ago when Bec, Vee, Vee's sister Alana and I hiked around Lysterfield Lake Park. Not a great place to hike - a little boring and not at all challenging. It would be OK to run around or take the mountain bike out for a spin but I won't bother going back for another walk. My ITB had trouble around the 8km mark and by the time we finished about 9km later, I was in considerable pain but I pulled up quite OK the following day. It's good to test the boundaries but 17km proved too far.

I'm looking forward to volunteering at the You Yangs Ultramarathon at the end of the month. The 'Youies' are not far from home and it will be good to finally put something back into the running community other than event participation.

Saturday, May 23, 2009

Trailwalker 2009

Finding a fourth team member for our Trailwalker team proved to be somewhat challenging – who would be crazy enough to want to walk, let alone run 100km??? A few leads led nowhere and Bec, Vee and I thought about getting someone to sign up and pull out at the start. We’d do it with just the three of us. But I was worried my achilles injuries would flare up and if I had to pull out, the girls would need to find another team to latch onto before they could continue.

Then we thought about getting a boy on board. And I knew just the man crazy enough for the job – my brother Kevin. He ran a debut sub 3:30 marathon last year and was very fit… I sent him a text to gauge his interest and of all the questions you’d think someone in his situation would ask before agreeing to sign up for this event, he just wanted to know what time it started!!!

Trackstompers finally had their fourth, only a month before the big event.

Training was somewhat haphazard this year with the unprecedented heat waves and high fire danger keeping us out of the bush and in safer, more suburban surroundings when its been cool enough to train. Most of the track itself has been closed, on fire, near fire or at high risk of catching on fire. Parks Vic worked hard to get a section of Churchill NP open for us in time for TW09.

Overnight hikes and planned training runs on the track were cancelled, even before the tragic events of Black Saturday. Vee lives in Millgrove where Trailwalker ends (near Warburton) and she was evacuated several times as the Kilmore East - Murrindindi Complex South fire threatened the area – living under a cloud of smoke and under such high fire threat has taken its toll but we’re just glad now her house and surrounds are safe.

On our paper, our plan was to finish in 18.5 hours, though we thought anything under 20 would be brilliant.


Our race plan was to pace ourselves and not go out too fast, slow jog the flats and downhill sections, walk the uphill bits, when we eat and when we were too tired.

Our support crew on the day consisted of TJ from start to about Checkpoint 7 when he retired for the night, the girls’ partners Patrick and Lane from 5pm onwards and my big sister Allison who joined us for the final 25km.


I felt so excited during the build up to Trailwalker. I felt physically underdone and under prepared … but mentally ready to take on the amazing challenge.

I didn't sleep well the night before - Kev drove down from Wodonga and I had to get everything prepared and loaded into the car. I'm not a good packer so this takes some time. I was to excited and nervous to sleep - I probably didn't fall asleep until after midnight and woke several times, afraid the alarm wouldn't go off. But it did around 4am and so the day began...

We started in the first wave (with the ‘real athletes’!) at 7:03am on Friday 27th March.We had our team t-shirts, identifying us individually and as trackstompers. Toilets were plentiful, thank goodness and the registration process didn't take too long. Soon we were lined up with everyone else and time was counted down from ten. The gun went off and we stayed still! The perils of the back of the pack starters.


We ran the first checkpoint (12.5km) comfortably in about 1:20. I wore my Garmin so I could monitor our pace and there were a few times I had to reign us in because we were running too fast.


Poor Vee developed some nasty cramping in her toes and feet during CP1-CP2 so were reduced to a walk for a good part of this section. I swear the section that winds its way through the trees at Lysterfield goes on and on FOREVER.


We made it to the checkpoint, about 10 mins behind schedule but Vee was starting to come good again.


We started to run again to CP3 and I remembered much of the course from 2006. CP3 was at Grants Picnic Ground and Vee and I got a rub down on the massage table at this point. It wasn't a drive in checkpoint and TJ had to catch a shuttle bus to get there. We ate kimbap and we were a third of a way through the course.


I love the walk through Sherbrooke Forest though it seemed a lot steeper with 35km on my legs. But funnily enough, I started to get a second wind and found the mid section of the course easier than the first third! At one stage near Mt Evelyn, I felt like I was flying. I felt light, no pain and like there was a hand on my back helping me up the hills.


At CP5 I had soup with wasps. They wouldn't leave me alone. That wasn't a pleasant experience in such a pretty park - Silvan Reservoir. Our CP stops were starting to draw out. What felt like 10 mins was more like 30 mins. My work colleagues were texting me all day and telling me to 'Suck it up princess" and making me laugh.


Unfortunatley this is when Bec started to struggle with an ankle injury. It blew up so bad she couldn't see her ankle bones anymore. By the time we got to CP6 (63km) , it was getting dark and we had an endless stretch of the Warburton Trail ahead of us. Bec made the difficult decision to pull out and I was the one who cried - disappointed for her and for the trackstompers.


Vee, Kev and I headed out in our night gear for a 13.5km stretch of the "Warbie." We ran the first 3km or so and then ran/walked the next 10km, running to a TW marker and then walking to the next one. I swear the run sections were longer than the walk sections.


Bec and TJ were sleeping at the next CP and met Allison and got back out on the trail. The temperature started to drop rapidly. We could feel it getting colder and colder by degrees. The cold was chilling us to the core.


We got to the CP8 (90.5km) and had a quick stop - we left at about 1am; originally we'd hoped to be at the finish line at this time.


My brain doesn't function very well after 30km, let alone 90km. Vee left the checkpoint without her head torch and I didn't bring my spare batteries or spare torch. I genuinely thought the ground was a different shade, not that my torchlight was dying. It died completely by the time we got to the base of Mt Little Joe and Vee and I had to struggle up the mountain in the dark - not even a scrap of moonlight to help us. Kev and Al were ahead of us.


Some speedy, brightly lit people came powering up behind us. After trying to give us their batteries, they lent us a torch instead. Fortunately we only had about 150-200m to go until we got to the clearing and the fire track where Al and Kevin and the good samaratins were waiting for us.


After thanking the good people profusely, they powered on ahead and Kev, Al, Vee and I plodded along together.


The decent was brutal, only to be followed by another steep ascent. The TW planners knew to save the best until last! There were two moments on the way up the second ascent where I stopped and paused for a few moments before continuing on. I wondered if climbers of Mt Everest and other great peaks felt like this - mind not functioning well, body so tired from the exertion of the day, digging to find the desire and the will to go on.


We could see the bright lights of the finish line. So near and yet so far. We could hear the lound speaker, perhaps announcing the latest team to finish.


We got passed by quite a few teams in that last stretch. We passed heaps of teams while we were jogging along the warbie. I guess now they had all caught up to us!


The final downhill stretch seemed to go on forever. It zigged and zagged across the mountain and the lights at the finish line were tantalisingly close.


We finally stepped out into the clearing (although Vee managed to trip and fly out of the bush!) and we were directed by a race marshall to the finish chute. What took 1:50 in training took us 2:50 that night.


We crossed the finish line at 3:50am, giving us an official time of 20:47. What relief. I didn't really feel anything other than grateful it was over. 10kms before I was feeling strong and pleased with my effort during the day. After the last brutal10kms I was feeling tired, sore and depleted. If the race was further, I'm not sure I could have done it. Kevin looked as though all he needed was the Sunday paper under his arm.


It was time to go back to Vee's house in Millgrove, shower, eat, drink, rest and start the recovery process.


Almost two month on and I'm STILL recovering. So quite thankful I decided not to Kokoda as that would have been a very big struggle and I would've quite possibly done some permanent damage. My post Trailwalker ITB issues are being sorted with an osteo (almost healed!) and my achillies being treated with regular and ongoing acupuncture sessions.


I wish I could run again. The feeling I had, flying up the fire track around the half way point was brilliant. I wish I could bottle it and pull it out when I'm feeling down or things are difficult. I'll be trying two slow runs this week and see how I go.

Friday, January 2, 2009

Still Navigationally Challenged

OK, so neither my map reading or direction following skills have improved since last Monday's 'mishap'.

Today TJ and I headed out to the Brisbane Ranges National Park to undertake a moderate 10km circuit from Anakie Gorge to the Stony Creek Picnic Area return.

The first problem was that we didn't have the Tom Tom GPS in the car and I hadn't printed a map of directions and the Brisbane Ranges are not in our UBD - off the map! So I more or less had to guess our way there because the directions to the start of the hike were from Melbourne, going via the Western Freeway and we went via Werribee and Ballan Road. Given that it's a National Park, I thought it would've been well sign posted.

So it took us about an hour to find the starting point (and only about 45 mins to get home).

We started walking with just our light camelbaks and a bit of food. Very different to last Monday's effort with about 35kg of gear between us.

We completely missed the sharp left turn uphill and continued on the same path. I should probably say 'I' as it was me with the map and guide. I'm sure TJ would resent the 'we' connotation.

We soon realised what we'd done but we decided to continue on the same path and follow the directions in reverse order - something I swore I'd never do again. Fortunately this time it turned out OK. Instead of one long steep ascent, we got two shorter steep ascents and an awful descent down a very rocky and steep non-path. It was hard to know where to go and the ground was slipping under our feet with every step. We were glad to get back on the track at the bottom.

Some nice views from the summit and it was good to see this area regenerating after the 2006 bushfires. 2 wallabies, 0 koalas and 0 snakes.

According to my Garmin:

11.09km
549 Calories burnt
680m ascent
707 descent
2:44

Thursday, January 1, 2009

Navigationally challenged

I took TJ on our first overnight hike together last Monday. We drove out to Blackwood and found where we could join a section of the 'Great Dividing Trail - Lerderderg Track'. First mistake, we were following direction if the guide book in reverse - I'll never do that again. It's really hard trying to follow the directions, backwards.

We were looking for a picnic ground at the 7km mark with toilets, picnic tables and a shelter to have lunch but it didn't appear and according to my Garmin (GPS watch) we were about 1.5km past where it should've been. Alarm bells should have been ringing but we just wrote it off as 'Stupid map'. Um, won't write the map off as being stupid in the future.

12km into our hike we suddenly realised that we were back at a junction of another track - the Lerderderg River Historic Track and that we'd been following markers for that rather than continuing on the Great Dividing Trail! Doh! Oh the horror of it. It was like we were in the Wombat 'Blair Witch' Forest.

Neither of us could remember how far we were from the car until we came to a small 'warning' sign which I remember seeing about a km or so from where I first suspected the Picnic Ground should've been... so I knew that although we'd come about 14km, we still had a fair way to go. Double Doh!

At that point we decided to just get back to the car and then go home.

We carried about 35kg of gear and water and food between us over a 17.5km circuit!!!

Good exercise and my achillies held up really well - not even sore. Amazing. My lower calves are still a bit tender and tight but they're getting better every day. Whoohoo!

Now I have to convince TJ to come with me again...

Garmin stats:
17.43km
4:54
1756 ascent
1775 descent
657 calories