Sunday, December 22, 2013

A couple more parkruns

There was a special farewell parkrun (with a Xmas theme) at Ginninderra last weekend to wish Gindy parkrun founders, Russ and Jess, all the very best before they headed to steamy Brisvegas for new opportunities. This was to be a 'secret parkrun' as I left my barcode in the car, after opting to use pedal power to get to the start. No barcode means no official result/time. However, with appropriate Xmas antlers and trusty watch, my run time was 24:42, with Burkie sneaking past me in the last 50 metres to finish in 24:39. Gindy is a tougher course and it sure felt like it!
Burkie sprinting in just ahead of me at Gindy parkrun
The Xmas theme was also in play for this week's Gungahlin parkrun. This time I remembered the barcode, but forgot the antlers. Mr B was back after returning from an overseas sojourn that included plenty of fine food and relaxation. This meant there was the potential to 'chick' him as his running was somewhat neglected during said OS sojourn! However, conditions were warm and it didn't feel like it was going to yield a quickish time. As always, Mr B was quick off the blocks and grabbed a decent sized lead. As any parkruns are my 'long run' at present, the first km is always the warm up (no pre-run warm up) and the body likes to grumble. At about 2km into the run it was apparent that Mr B was slowing and the grumbling had stopped as I started to find some rhythm. I caught him at the half way point and slipped past. From there on I was convinced all the foot steps coming up from behind were Mr B, argghh I was running scared ;-). As it turned out, those few extra kilograms were enough to slow him down and I crossed the line 20 or so seconds ahead, phew. In the process I knocked another 42 seconds off my Gungahlin time to finish in 23:42 - not bad off 5 weeks of not very much running! Seriously though, it's hard to imagine much more improvement given the current running volume. Last week running included 3 x (10 min easy with 2 min walk recovery) on Monday, 4 x (8 min easy with 1 min walk recovery) on Wednesday and then parkrun on Saturday. That's pretty well the overall training plan for the next few weeks. However, as part of a GCC Sprint event, there was also 930km of cycling in just 16 days (finished last Wed). No doubt taking Thurs and Fri off to recover from the GCC (and avoid the super hot conditions) helped with the run on Saturday. Cycling will continue, but not at that volume!

Friends results at Gungahlin parkrun (21 December 2014):

12       Louise SHARP             21:00                          70.56 %
14       Trevor JACOBS            21:21                          75.80 %
24       Vanessa HAVERD       23:38                          63.47 %
25       Janene KINGSTON     23:42                          69.90 %
27       David BAUSSMANN   24:05                          68.37 %
46       Amanda COOK            25:50                          58.06 %

Sunday, December 8, 2013

Some running to blog about

It isn't a lot of running, but some running nonetheless. This is the end of the 3rd week of the 'back to running programme'. One more week and it gets more interesting with longer run intervals in the run/walk programme. That said the last two Saturdays have ended up being long run intervals, 5 km x 1. Each time I've been surprised I didn't feel the need to stop and walk (although the back to running plan does not include said 5 km intervals!). No doubt all the bike riding has provided a good aerobic base. And we are talking some pretty large kms on the bike(s). For example, 96 km yesterday and another 74 km today, plus 4 days of commuting to work by bike this last week. However, it would be wise to continue doing mostly walk/run intervals to allow the muscles time to adapt and hopefully not do the fatigue thing again.

Parkrun on Saturday confirms that any kind of event stirs up that competitive edge, even without any training in the bank. The plan was to try and run a consistent 5:06 min/km pace to get around 25:30 (if I didn't feel the need to walk). It was going pretty close to plan when Trevor passed me at the 2.5km mark stating 5 min/km pace would be good to aim for (he was saving himself for the Black Mountain run up on Sunday). I thought I had better try and stick with him if that was the case. And so it was he stayed just in front of me for the last 2.5 km, but obviously was not sticking to the plan. My splits were 5:09, 5:01, 4:50, 4:55, 4:29 to finish in 24:26, four seconds behind Trevor. I had to work hard to keep him in sight! 72 seconds quicker than last week. I don't think that kind of weekly improvement is sustainable! I will only do parkruns if they fall on an allocated running day. In theory that means I won't be doing one next week. Running is generally every other day at this stage.

Trevor leads the way to the finish line

Margaret and I listening to the very chatty magpies before the start
Gungahlin parkrun results (7 December 2013):

32       Trevor JACOBS                      24:22              66.42 %        
35       Janene KINGSTON                24:26              67.80 %        
58       Skye FRUEAN                         28:02              53.03 %        
61       Margaret MCSPADDEN        28:42              72.82 %        

Monday, December 2, 2013

And the diagnosis is ............

There is no diagnosis, the lab results and MRI were all normal. This is not unexpected. On the positive, that means there isn't anything obviously nasty lurking. On the negative, there is still no explanation for 3 years of training intolerance :-/.  The plan from here is to continue the gradual return to running and to also continue with the hip stabliser/strengthening exercises. Hip strength and stability are already improved. It will be worthwhile including dynamic exercises that are more specific for running. Last Saturday seemed like a good a time as any to try the new parkrun course in Gungahlin. As it was only my 6th run since starting up 'running' again, it was going to be a doddle. That said, it's hard to completely switch off when there are people tantalisingly close enough to pass! After an easy start chatting with Kikka'ss, I picked up the pace. With the computer set to cycling settings, I wasn't sure of true pace throughout the run. Analysis after the fact showed the following km splits: 5:28; 5:18; 5:04; 5:06; 4:28 (oops!) for a total of 25:38 - HRav 149 bpm. So much for doing a doddle for the 'whole' run. As it turns out, this was the same time as when I ran at my first Ginninderra parkrun, but with a lot less running in the legs! Maybe that is a positive sign?

Kikka'ss and Skye - all smiles at Ginninderra parkrun 23 Nov 2013
 Gungahlin parkrun results:

3         Elizabeth HUMPHRIES         19:22  SW25-29        76.42 %        
14       Gary BOWEN                         21:31  VM55-59        72.04 %
40       Janene KINGSTON                25:38  VW45-49       64.63 %
55       Kikka HAPPONEN                 28:45  VW40-44       53.51 %
56       Skye FRUEAN                         28:50  SW30-34        51.56 %