Tuesday, December 16, 2014

Finishing 2014 with a whimper

There were times in 2014 when it seemed, just maybe, that things would turn around. However, as 2014 draws to an end, it seems it's all ended in just a whimper. Run times have stagnated, long runs are a distant memory (ha ha, a pun) and a resolution of this odd training intolerance phenomenon has not been forth coming. Could it be that for some people as they age, their wheels well and truly fall off? It will remain one of life's mysteries.
Who knows what 2015 will bring. One thing is for certain, I'm not getting any younger. Over and out for 2014. Wishing you all the merriest of Christmases and a most wonderful 2015.


Saturday, November 8, 2014

A running teeter totter

There's been a fair bit of fatigue to contend with since returning from the US. On the plus side, the muscles are not tight and uncomfortable, the fatigue is more of a general malaise, similar to what it was like when it all began way back when (it's been nearly 4 years!). I think the reintroduction of deep (light) weighted squats has rebuilt lost muscle strength, limiting muscle fatigue in those major running muscle groups. Even the iron levels are pretty good, ferritin was up to 90 when last measured in September. There just remains this unexplained blah that prevents me from being able to build up any running distance, limits me to 3 runs/week and on some days makes me question why I even bother when it feels so hard to run a slowwww 5km. No doubt age is a factor, but it doesn't explain the inability to gradually build up a long run. My doctor and I are currently experimenting with HRT. There have not been any indications that it is assisting the exercise fatigue, but at least the night sweats are gone and sleep quality has improved!
 
Since returning from the US, I have run a couple of parkruns. The run on 1 November was a shocker and wasn't helped by the wind. But the body felt very fatigued and it performed accordingly! Today there were excellent running conditions and fatigue wasn't an issue. But the start was a tad quick and for some reason I had breathing difficulties (hay fever?). Splits were 4:28 (HRav 147); 4:37 (HRav 161); 4:39 (HRav162); 4:52 (HRav 162); 4:37 (HRav 163) - total time 23:16. HR shows it was an honest run despite the breathing issues.
Gungahlin parkrun 1 November, the end is in sight!
It was also nice to attend my first YCRC 5km event last Tues, the first time in ages, so nice to see many familiar faces. That was a training run of 4 x 1km intervals with jog recoveries. There was a great 2nd km (4:20 pace) but that was not sustainable and I reeled it in to a more realistic pace for the remaining 2 intervals. Interestingly even after a day off, the next run was an extreme struggle and training was abandoned for that day. So yep, it's like sitting on a teeter totter (a bit of US language carry over ;-) ). Who knows where it is all heading. But I still pine for those wonderful trail runs of old .........

Saturday, October 25, 2014

Running in Kansas City

A trip for work saw me head to Kansas City, Missouri. Such trips generally don't make it easy to fit in any running, but before leaving Australia, the hotel advised that it would be busy over the weekend due to the Kansas City marathon scheduled for Saturday 18 October. Fortunately there was a 5k event on offer. Depending on the degree of jet lag, I planned to place a late entry if I felt okay on Friday 17 October. The event was ideal as it started at 7:20 am, so it wouldn't interfere with my reason for being in KC. I had Thursday 16 October as a free day to allow some time to recover from the flight over. I was able to get in plenty of sunshine to reset the clock as well as an afternoon run. On Friday I felt sufficiently good enough and placed a late entry. Even if it was a total disaster, the souvenir shirt was quite nice.
Nice New Balance running top

The 5k run went as well as could be expected, sleep the night before was pretty restless. There was a bit of a climb to contend with at the start, so starting pace was a bit sluggish. I started fairly close to the front of the field and was surprised when I wasn't being regularly overtaken. Indeed I came in 55th overall (out of 954) and was 9th woman out of 574. Splits were 4:43; 4:44; 4:25; 4:34: 4:39; 0:24. HRav 154bpm. Clearly the talented runners were taking part in the half and full marathon events. Looking at the course profile and the times, yes that is where they were all hiding.

The rest of the time in KC I managed to hop on a hotel treadmill each morning to keep the legs turning over. This was a great way to test the Garmin, which uses its various motion sensors together with accumulated running data to predict the distance for each indoor session. Overall it did pretty well.

Back in Australia, it is now time to recover from jet lag and see how well the muscles handle the summer. Step one, a bit of marshalling at parkrun.
Parkrun marshal with the faithful 'Betsy' by my side, and tail runner Ledy

Monday, October 13, 2014

Stuck in 4th gear

The motor (aka cranky muscles) isn't working well at the moment. It feels like there should be at least another 1-2 gears, but finding those gears is proving challenging. Admittedly there have been some of the usual cranky muscle signs messing with training, so that doesn't help. I headed over to Gindy parkrun last Saturday, mostly to be there to cheer Kikka when they announced her position in the '50' Club. However, it was also nice for a change of scenery and to catch up with some familiar faces.
Kikka - another parkrun Club 50 member
 The conditions in Canberra on Saturday were perfect running conditions, cool and windless. I was well slept and rested and felt pretty good during the warm up. Alas when it came to the run, I couldn't get out of 4th gear. It's been a similar finding in recent training, with the 4:40 min/k proving a popular 'rev' zone for the legs. For the Gindy parkrun I finished in 23:42 something like 4:40, 4:39: 4:40; 4:57 and 4:44 to average 4:44 for the 5km. There was no coaxing the legs to go any faster and that's been the case with recent 1km reps. 4:40 is about as good as it gets. All the intervals sessions are based on feel (aiming for a pace that feels sustainable for 5km).

With this latest stint in 'Groundhog day,' today some 400m reps were needed to see if I could, even briefly, shift into 5th gear. Good news is that yes, a slightly quicker pace was possible. Bad news is it was very hard to stay in 5th gear and there were no signs it was a sustainable gear change! Average pace for 6 reps of about 430m were 4:22; 4:10; 4:11; 4:11; 4:13; 4:14. I stuck with just 6 reps as the effort was not sustainable. With more travel on the horizon, there won't be much training opportunity. Hopefully just enough time on the hotel treadmill to keep the legs ticking over. It sure would be nice to see a similar parkrun outcome as when I returned from my travels to Germany. Unfortunately as this is a trip for work, there won't be a lot of time for relaxation and I don't think US Riesling will have the same 'medicinal' qualities as those of Germany. ;-)

Sunday, September 14, 2014

The lab rats

The AIS has been conducting some research looking at the combined effects of sleeping at altitude and training in the heat. Two good friends who are both more youthful and athletic than me (and therefore eligible to be part of the study) became 'lab rats' for 3 weeks as they participated in this study. The general gist is they stayed in a low oxygen house for at least 9 hours per day (essentially sleep and meal times) and had treadmill training sessions in the heat. Other than that, they were told to maintain their normal training. It made sense that 1 week after completing the study they would see a big increase in performance (more blood volume). Sure enough, we got to witness this at Gungahlin parkrun on Saturday. Lou ran an all time 5k PB 18:57 (age grade 78.28%) and Stu ran his best parkrun time 16:51 (age grade (85.46%). The results from the study are still being analysed. For both Lou and Stu, they lost body fat despite eating well (not that Stu ever had much to lose!), so no doubt the weight change was also an assisting factor in their performance. They are both lining up on 27 September for the Centenary 101 teams challenge, combining with Elizabeth (another lab rat) and DaveO (a freak of nature) to take on Vince Puffy, Jackie F, Vanessa H and Tom Brazier. Can the lab rats hold their form and win the event? It's going to be a great contest, one not to be missed!
Speedy lab rats
Back in the real world with normal oxygen and cool conditions, I'm still plodding away running 3 sessions a week, as well as doing a bit of cycling. I still can't convince the muscles to run much distance and so I continue to chip away with short sharp sessions of running interspersed with easy cycling. It is far from an ideal running training programme, but at least there is some subtle improvement. Inspired by the lab rats, I managed a Gunners parkrun PB. There is still some work to do to catch my Gindy PB, but at least the time is heading in the right direction.

Friends parkrun results

1          Stuart DOYLE*           16:51              VM45-49        85.46 %        
3          Louise SHARP*          18:57              SW30-34        78.28 %        
4          Bede WEBSTER         19:08              VM50-54        77.09 %
27       Janene KINGSTON     23:06              VW50-54       72.58 %
82       Skye FRUEAN             32:53              SW30-34        45.21 %        


Thursday, September 4, 2014

If only the Garmin was right!

The new Garmins on the market have some neat features for the technically driven runner. These include information about running cadence, ground contact time and body movement. They are also programmed to calculate a VO2max estimate and use this to predict potential race times. Given where I am these days, I sure wish what my Garmin has been telling me was true. It currently has my VO2max at 48 ml/kg/min and as a W50, this ranks me in the 'superior' range. Not only that, it presently predicts I could run a sub 22 min 5K. Last week is was predicting a sub 23 min 5K, but my effort at parkrun did not get even close. The VO2max estimate is an algorithm from Firstbeat technologies. I've found that the value drops after a tough session and then increases after an easier session.
Running 'metrics' from an intervals session
They say that fast runners have high cadence and less ground contact time. So is it the chicken or the egg? My cadence is quicker and I spend less time on the ground when I'm running faster. I'm guessing most people would find the same thing, when comparing slower paces to quicker paces. Question is, could a slow runner get faster by simply changing the way they run? Maybe yes and maybe no, it would be an individual thing. But hey, it's lots of fun looking at all the graphs and numbers. I wonder when that race time predictor will get it right? Time will tell ;-).

Sunday, August 3, 2014

'Secret' overseas training

Saturday saw a Gungahlin parkrun PB. Not sure where that came from! It must have been all the secret overseas training in hot and sunny Europe. Actually, there weren't that many running opportunities. And for the few taken, it was really just to make sure that the legs had a few gentle sessions to keep them ticking over. In particular, a favourite was a morning run along the Mosel river when staying in the small village 'Piersport'.
Run route along the Mosel and amongst vinyards near Piersport
Maybe it was all the carbo loading from all the Riesling consumed ;-).

There were no big expectations for the first Parkrun back from holidays. Simply run by feel and see how things panned out. Conditions were good, cold, but clear and no wind. The focus was on 'running tall' and trying to drive from the hips. At the 2 km point, it all seemed to click and the run went well, finishing in 23:13. The glutes seemed to work better than they have been. Maybe all the squats and painful trigger point work on the hip flexors are starting to help. Time will tell.

Saturday, June 21, 2014

Foggy fifties

Somewhere between my last post and this post I changed age groups. This getting older thing just sneaks up on you. Now I find myself a W50. Where's that walking cane/mobility scooter?! ;-). Others would consider this an opportunity to set new PBs. There is also the age grade percentage that receives a boost with advancing years.

The holiday in Qld was lovely and relatively warm. This made for a rude shock when returning to Canberra, with the famous Canberra fog in full flight. That fog sure makes for cold mornings! Most mornings it's already there when you wake, but this morning the fog rolled in quite late. It was sunny at home as I headed out to Gungahlin parkrun (only 2km from home), only to be greeted by a foggy Yerrabi pond and parkrun course. This meant there was no wind, but conditions were brisk. I spotted just one familiar face, the lovely Margaret McSpadden. Despite the cold and foggy conditions, 116 hardy souls made their way to the start line, including the very speedy Philo Saunders (the eventual winner). I didn't get a lot of training in while I was away in Qld, so I wasn't expecting a speedy time. A positive sign was the warm-up gave no significant indication of cranky muscles and I really do like to run in the cold (as long as it isn't windy!).
Emerging from the fog
The start was a bit crowded and this ensured a gentle starting pace. It all felt good, so the body found some rhythm and gradually picked its way through the other runners. The pace was comfortable and felt easier than the other 2 recent efforts. Interestingly, when I hit the 4km point I could see I was on sub 24 pace, so I tried to up the pace, sadly the legs have forgotten how to run fast. Run time was 23:46, rate 3/3, a pleasing result all things considered. More travel lies ahead in July (3 weeks in Hong Kong/Germany and a day in France), so training will be limited.
Margaret enjoying her run - finishing just 5 seconds outside her PB!

Saturday, May 31, 2014

Some bad and some good

With no mobility scooters to spur me on this week, it's been a bit of a tough week. The tempo intervals on Monday were a bit slower than usual and the run was 1/3. Wednesday was going to be a 'long' run, but it quickly became another 1/3 and I cut it short. So with 3 1/3 runs in a row it made sense to skip the Fri run and then see how the next parkrun was going to go. The conditions at parkrun were perfect, cool without much breeze. The warm up didn't feel very inspiring, so I wasn't expecting much. Fortunately after about 800m the body started to settle and I was able to get some rhythm and run at a tempo pace. This run felt so much better than the last 3. I finished in 24:11, a big improvement on last week, but plenty of work still to do to find some form. Lou was also there and ran a great parkrun PB of 19:18. I also spotted Nadine out on the course, who finished ahead of me in 23:40, she looked like she was taking it easy.
I want what Lou has! My last parkrun as aW45.
I'm off to Qld now for some holidays in warmer weather. I likely won't be near any parkrun events, so I'll have to wait until I get back to Canberra before I run one again. Hopefully there will be few runs along the beach and along some trails.

Week in summary:
Monday 4 x 5ish minute tempo intervals; rate 1/3
Tuesday bike commute 16km one way.
Wednesday 45mins easy run; rate 1/3
Thursday bike commute 32 km
Friday OFF
Saturday parkrun 5km 24:11 HRav 151bpm; rate 3/3
Sunday travel day, will be OFF.

Sunday, May 25, 2014

Paced by a mobility scooter

It's been a pretty consistent couple of weeks on the running front. Mostly the rating for each run has been pretty good. No real horrid 'I wish I could stop and walk' type runs. The muscle discomfort is ever there, but it's tolerable so I keep on running. Treatment for that at present involves glute exercises and painful psoas trigger point work. The glutes have become very lazy, maybe due to a desk job, so deep squats (body weight), bridges, clams, and lunges are all on the menu. Some strength is returning, but so far it's not translating over to the running. Time will tell on that one!

As per the previous post, I've been throwing in intervals here and there to mix things up. Last Wednesday I decided to try another session of hill reps up 'old hospital hill'. As I was jogging back to the start after the first interval a mobility scooter went past heading up the hill. When I turned to start interval 2, that scooter was not too far ahead. This was not a good thing as the competitor likes to take over when there is a target just ahead (seriously, a mobility scooter is about all I could handle at present ;-) ) . Sure enough that scooter wasn't moving away from me (despite my pretty slow pace) so I sped up just a little and found myself gaining on the scooter. Woo hoo! Next thing I know, I'm passing that scooter and then feeling obligated to keep moving ahead to stay out of its way. When I got to the top of the hill, I really felt that effort, but the scooter had turned off (a shallow victory). Understandably the remaining 3 reps were hard work!

Maybe this would be a better 'pacer' next time :-)

Passing a mobility scooter going up hill went to my head, surely it was time to try a parkrun?! Maybe a new PB was there for the taking ........ Hence, I lined up at the start of Gungahlin Parkrun on Saturday only to come face to face with reality, that mobility scooter wasn't going very fast and neither was I. Sadly it was one of those 'I'd like to stop and walk' runs. I didn't, but yep for the effort put in, it was a pretty slow time. I guess I'll have to find a faster pacer next time ;-).

Summary of recent runs et al
12/5 - 25/5
Mon: 4 x 4:30min tempo intervals with walk/jog recovery; rate 2/3
Tues: Bike commute
Wed: 31 min jog, HRav 137bpm; rate 2/3
Thurs: Off
Fri: 51 min jog, HRav 135bpm; rate 2/3
Sat: Off
Sun: Off

Mon: 4 x 5min tempo intervals with walk/jog recovery; rate 3/3
Tues: bike commute 32 km
Wed: hill reps x 5; rate 2/3
Thurs: Off
Fri: 42 min run, HRav 145 bpm; rate 2/3
Sat: Parkrun 5 k 24:54, HRav 151 bpm; rate 1/3
Sun: 64km bike


Sunday, May 11, 2014

Random intervals

Back when I tried the 'experiment' the muscle discomfort was less obvious when doing intervals. Probably as the mind was distracted by the task. On Monday I managed some tempo intervals (around 4:50 pace with HR in the 150-155 range). Then on Wednesday I managed some hill reps up National museum hill. The distraction worked and those runs were a pleasure.  So for now, there will be random intervals scattered amongst short jogs and cycles. Just keep going with the flow.


Weekly summary (5/5 - 11/5):
Mon - 40 min run with 3 x 4ish min tempo intervals; rate 3/3
Tues - bicycle commute 32 km
Wed - 30 min run with 4 x 200mish hill reps; rate 3/3
Thurs - bicycle commute 32 km
Fri - 30 min run; rate 2/3
Sat - 48 min run; rate 2/3
Sun - bicycle 78km

Sunday, May 4, 2014

More of the same

No change to report. The same symptoms are just hanging on, making running a challenge. There really isn't anything to do but just go with the flow, keep active and try not to get too frustrated. That means regular short jogs and some days commuting to work on the bike and the odd longish bike ride and/or run on the weekend. I thought it would be interesting to go back to rating my runs based on how they feel just to see if there is any sort of pattern. Matt Fitzgerald (in RUN - The mind-body method of running by feel) has a rating system that seems simple and appropriate. 1 = on balance, the run was not enjoyable; 2 = the run was equally pleasant and unpleasant; and 3 = on balance, the run was enjoyable.

Sadly I've been on a trend of 1s of late, it's been a while since those 3s (which were last noted before the 17k run in March).


Weekly Summary for 28/4 to 4/5
Mon - 30min jog HRav 129bpm; rate 1/3
Tues - bike commute 32km;
Wed - 30min jog HRav 127 bpm; rate 1/3
Thurs - bike commute 32km
Fri - off
Sat - off
Sun - 45min jog HRav 124 bpm; rate 1/3


Sunday, April 6, 2014

All in the head ......

Could all the glute pain/tightening that keeps recurring be all in the head? There has been no evidence of pathology of any kind. The original symptoms were consistent with iron deficiency and there was initially a good response to iron supplementation. However, since that time it's all been about tight uncomfortable muscles (predominantly the glutes) that make running hard work. Where is that coming from? The brain is capable of much, could the brain be the source of these strange symptoms? Certainly the signs are consistent with neural dysfunction. Final diagnosis - head case. Treatment - try and retrain the brain.

Monday, March 10, 2014

Mulligan's in March

The plan has been to stick with building base and so far all is going according to plan. Weekdays usually include a lap of the central basin (LBG) on alternating days. Weekends include one long run and a bike ride (if the weather and/or body agree). It is safe to say that at this point more runs feel good than bad. Indeed there have been plenty of 3/3 runs in the kitty. That said, there are still those days when it's a long hard slog. I have a great little 'test' for what a run will be like. At work I have to walk up some stairs from the basement. On 'bad run' days that stair walk (all of one flight) is somewhat hard work. On the good days, it's an easy climb to my destination.

Most long runs have been pretty good and the time/distance is building. Last weekend, within the first 2km it was obvious it was going to be a horrid run (no stairs at home, but I had an inkling just walking around the house). That whole run was a mental battle, with the need to constantly remind the body that it was low intensity and perfectly doable. Despite that hard slog, the following weekday runs were mostly great. This weekend (Sunday March 9) I managed a big 18km, woo hoo! Made all the easier by being in a favourite running location - my local Mulligan's Flat. BUT I am feeling just a bit guilty as I have gone from the sound-free runner enjoying nature, to one of those 'ipod types'. Somehow the music acts as a distraction from the negative messages from body to brain. So for now, the ipod wins out. This does detract from the wonders of Mulligan's. Hopefully this will not last forever!

The loop through Mulligan's Flat and the Border track

The muscles were a bit niggly post-run, so some compression garments and the mighty roll recovery were called upon. Monday I was greeted with happy muscles and managed a gentle 34km bike ride as recovery. Running pace does seem to be ever so slowly increasing for a given heart rate, but the variation in running temperature makes it hard to be sure.

It's more of the same for March, all 'aerobic' zone training, working on building a solid base. But I remain cautiously optimistic, as previous attempts have shown promise only to see muscle rebellion as the training load increases. I should follow the adage of CJ - One day at a time :-)

February Summary:
Running: 13 hours and 25 minutes
Cycling: only 283 km

Sunday, February 23, 2014

Base building

It's been back to the basics over the last few weeks in an attempt to redevelop a running base. The goal has been to stay in the aerobic zone, the challenge has been getting that zone right. There is the famous 180 formula that has worked well for many successful athletes. However, there will always be those people that fall outside the bell curve. I started with the 180 formula, which was a good place to start. The challenge was to see if I could boost the duration of my runs. I succeeded and managed a gentle 1 hr 50 min trail run (plenty of weaving up the small hills and walking the steeper ones). However, running pace has been really going backwards. The other option involves determining heart rate at lactate threshold and then using that to set heart rate training zones. The simplest approach is do a 30 minute time trail and use the average heart rate over the last 20 mins. I did that on Friday and the time trial confirmed I've been running at too slow a heart rate in recent times. My pace has indeed really slowed for a given heart rate and my lactate threshold hasn't changed much from my healthier days. To build an aerobic base, I need to run at a slightly higher heart rate. I put this to the test today and did another long trail run. I went further than last week, it still felt pretty easy, it didn't take as long, minimal weaving was required up the smaller hills and only a couple of really steep ones were walked. A much more satisfying experience!

Experiment and build and yes it is beautiful!
The next test will be to see how the body holds up to the slight increase in intensity (and volume). There haven't been any real indications of fatigue over the last few weeks and the runs have been pleasant (although frustratingly slow). I've also just moved from 3 days/week of running to 7 days/fortnight (i.e. every other day).  So that's making some slow and steady progress on the duration front! Here's hoping it all keeps heading in the right direction. Once there's a good solid base and no symptoms of training intolerance, then some focus can go towards getting quicker. It's all been said/done before, but at this stage it's all holding together. March will be another month of 100% base building.

Friday, January 31, 2014

The January summary

It's been a somewhat gentle start back. However, there has been a definite set back on the running front. Parkrun went from 23:20 to 24:00 for pretty much the same RPE. That is not surprising given the limited amount of running time/kms since the 'roadless travelled' recommenced. It is probably unreasonable to except THIS body to cope with just 2 short runs (walk/runs) and a hard run each parkrun and expect continual improvement on no running base. The time has come to try and build a base. Sadly I have failed at this before in the land of training intolerance, but this time around it makes sense to persevere and to stick with true 'easy', at least for the next 8 weeks. It's time to develop an aerobic base using some low HR training. I've already shown myself that if I run slowly enough, it isn't necessarily as 'tough' as it has been before! Indeed, even when it's in the mid 30s C temperature wise, if you go slow enough, the heat just doesn't matter! Previously I have struggled trying to run slow, but recent efforts show it can indeed be done! Maybe that has something to do with rock bottom and lots of time off.

Time to keep that heart rate LOW!
January was a relatively easy month on both the cycling and running front. Here's hoping the goal of getting over 60 mins for a run doesn't prove too challenging (a recent 54 min run does bring hope)! For the next little while, it is less of a mental 'blah' if the cycling is documented as distance and the running as time. That way cycling doesn't become all about pace and running is not all about distance! Bring it on.

Summary for January:
Cycling - only 590 km
Running - 9:39 hours/mins (that's on 3 days/week of running)


Wednesday, January 22, 2014

Tricks of the runner's mind

One of the toughest things about this training intolerance is the frequent lack of ‘easy’ even when doing an ‘easy run’. Mentally one has to push the body to keep going, this is despite a slow pace, low heart rate and no overtraining fatigue. I can easily understand why people give up on running when they first start. It is demoralising when it feels hard each time. For me, it is the memory of how good it used to be that keeps me going. I live in hope of that ‘feel good’ run. Coz when they feel good, there really isn’t anything better!

Remove those pins!
Wednesday’s session started as most have in recent times, a hard slog to do an easy run. I have progressed to 30 mins of continual running with some strides thrown in just before the finish of the run. This week the strides were interesting. The first two were same ol’, same ol’. BUT at the end of 2nd set I pulled up feeling a bit giddy and odd. As I slowly walked back to the start for the 3rd set of strides the giddiness lifted and for lack of a better description, it felt like some evil spirit departing (a lifting fog...?) and the body suddenly felt light and relaxed. The remaining strides felt pretty good, fast legs and no dizziness. Even better, the jog back to work was truly ‘easy’, it felt like floating back up the little hill through the ANU. Of course, this was probably due to a drop of blood flow to the brain, but it felt like a hex had been lifted, a voodoo curse reversed (because I have so much knowledge of how that feels ...... not ;-) ). Could it be someone has cursed me from afar causing the running woes of the last few years and the hex is over? My runner’s brain would love that to be the case, anything to get back to how it was before! Ah well, we shall see. This theory could well be shattered on my very next run. JKK reporting

Friday, January 3, 2014

The numbers for 2013

Running stats:
Total running kms were: 989 km
Longest run in 2013: 14 km
Biggest weekly mileage: 51 km
Fasted 5km: 22:38 at Ginninderra parkrun
Total number of weeks taken off running in 2013: 18 weeks (8 + 7 + 3) (does not include rest days when actually running)

Cycling stats:
Total cycling kms were: 5350 km
Longest bike ride in 2013: 135 km
Biggest weekly mileage: 433 km
Total number of weeks not cycling in 2013: 26 weeks (similarly, does not include rest days)

It's pretty clear that there wasn't a lot of running happening in 2013. Here's hoping that 2014 is more positive on the running front.