Steady Steady

Finally, things are starting to progress. 30 minutes has gone to 50 minutes, and then 50 minutes went to 60 minutes. So far, the only soreness I have been feeling is that of a person who hasn’t done much running of late – so calves/quads etc. No pesky achillies or heel. Fingers crossed.

Along with upping my runs slightly, I’ve been able to get through my first two sessions in almost a month, and man does it feel like it’s been a lot longer. Tuesday night and today I have been training with Bridey Delaney, trying to get my legs moving again. Tuesday was a good shake out, a nice solid tempo for me and a good hard hit out for her. Then again today, down at the track I was pacing her for a few one lap reps of the track. Although they weren’t super fast compared to what the boys were doing, I still managed to get that lactic feeling coming on after a few reps, making me realise how much commitment and hard work its going to take to get back into 8:11/29.38 shape.

All this aside, its another step in the right direction. Gold Coast is about 11 long runs away, and here’s to hoping that by then, at least 8 can be of 2 hours or more, and along with 3 hard sessions a week, I can be in top form when it comes to my first real competitive half since the Melbourne Half Marathon in 2008.

And whilst I'm out there struggling to break 60 seconds for a 400m, Nipper and Roffy are looking great coming up to the National 1500m next weekend, and Jeff is finally back into training after his 2:13 marathon at Beppu in Feb.  Hopefully it’s only a couple of weeks before I can be clinging onto the back of them again in training.

Also, a BIG shout out to Marc See, who I hear ran a big PB over 1500m in Perth at the recent National Series Final. If every distance guy down in Perth took the lead of Marc, by turning up to Helena every weekend, consistently putting session after session on the table, and not missing a run for anything, the standard is well on the way to lifting. I’ll be looking forward to seeing the results from the ASICS Bridges Fun Run.

More "me" time

Sometimes as an athlete, it’s too easy to get carried away. You’re on a high, nothing can stop you, then all of a sudden…bang. A reality check stands in your way.

This reality check came for me at the worst time (is there ever a good time to get injured?) Summer had been going well, my training was going great, and I had just run a season best over 1500m (3:52) and a PB over 3000m (8:11) – which beats that magical mark that all Western Australians strive to achieve… the state best time set  by my old coach Ray Boyd many moons ago. Of course, this time doesn’t count as a record, seeing as I now am registered in NSW – but all the same, achieving a goal that has been a long time set is something to be proud of.

A week later, I punched out some short work after the 3:52 1500m, and started to feel a bit of a twinge in my achillies. Having run through this soreness for quite some time, I thought nothing of it, and continued to train. The next time I was at the track, I didn’t get past the warm up. Ken decided that I was to do a week of easy running, and to monitor it.

What ended up happening was a week of one day running, one day rest, and then ultimately a whole week with no running whatsoever. Its amazing to see how in such a short space of time, reality can come crashing back down to earth.

This last two weeks have been the longest two weeks of my life since moving to Sydney. No more than 30mins of running per day, strengthening exercises every night, constant icing and massage, anti inflammatorys, rinse and repeat. While this has frustrated the hell out of me (and probably more so Gemma, as I now have tons of unspent energy every day!) However, it has made me realise a couple of things.

1)     Never take your running for granted. Previously, I have got away with minimal stretching, minimal core/circuit work (maybe once per fortnight if at all), and not wearing the right footwear a lot of the time (thongs). This injury has made me realise how much I need to take care of my body and keep it strong.

2)     Don’t worry about what everyone else is doing. I realised once I wasn’t running how much I analysed not only everyone else’s running, but what they were doing in their day to day life. I realised how much things like facebook had taken over my life, and as a result, I am now facebook free. I don’t know how long it will last, but it has been refreshing to be able to concentrate on myself and what I am doing, rather than worrying about what all my ‘friends’ on facebook are up to every moment of the day.

3)     A training squad is invaluable. As much as it has been annoying to not be able to run, it has given me the opportunity to sit out a few races, and watch the boys and girls compete. Whilst I’d love to be out there racing, it has been great to support the team, and this has kept me sane. Not having a close knit group in Perth would mean that every time I was injured, I’d go into seclusion, and become a hermit until I was better again.

As I am now a non-facebook user, I will have no excuse to not be updating this blog more often. I know I’ve promised regular updates a lot, but now I have a good 30 hours a week extra on my hands, I think this writing thing is going to come back pretty strong.

I’d also like to send a shout out to all the CHV guys who made it to the valley when I was back the other week, it was a pleasure to run with you all and catch up again. Hopefully, I’ll be back in town in the not too distant future, and we can do it all again.

Running Regards,

CC

Good Result

So the culmination of 3 months of hard work in Sydney, plus 3 years of hard work back in Perth has resulted in my best senior result at a National XC - 7th across the line, and 6th Australian. 

Funnily enough, the race itself panned out excactly like I thought it would. No one wanting to take the pace in the first lap, then quickening over the middle 6k and coming down to who could hold on the longest. Through the first 3000m, a pack of what felt like 20 runners all stayed together, and ensured that a lot of jostling, pushing and shoving took place. Even at the 6km mark, after Dent, Adams and Hunt had made a break, I was still running with guys like Chinny, Nipperess, Harry Summers, Alan Craigie, Steve Kelly, Kane Willie, Pete Nowill, Brad Croker and a host of others. 

This pack seemed to split up over the next 3k, with Nipper and a few others dropping off, and Steve Kelley and Kiwi Dale Warrander skipping ahead. I gritted my teeth through the last 4k, one stage in 4th place looking at an optimistic third, and at one place 7th and looking at a possible 10th. However I pulled through for the 7th place, and after a few bad results in my previous senior races, I was finally happy at the finish line.

From here, I'm off to Perth on Thursday for the City to Surf, where I'm out to become the first Perth guy since Boydie in 2001 to win the event. Hopefully this weekend, plus a few more strong results might see me gain my first rep singlet at the Chiba Ekiden relays.

Hay's in the Barn Pre

Sitting in on a Saturday night doesn't usually take much effort, unless you are watching a West Coast game. I've been trying to follow the boys since I've been here, but with the back pages devoted to Rugby League, its a bit tough at times. Watching the Eagles go down twice in two weeks in very close games has been pretty frustrating, especially waiting till 11pm to watch them on Sydney TV!


The last couple of weeks have been tough, tiring, and seemed like they'd never end, but finally, we're here. A couple of big weeks of mileage, hard sessions and day in day out running, and I feel like I'm ready to roll. This mornings session actually felt like raceday, lining up for a fartlek with Roff, Hunt, Chinny, Nipper, Bart and Yugi. The grass was freshly cut in the park, the sun was shining, and as my old training partner Shaph would say, it felt like Grand Final day. As we moved around from rest to recovery, it felt comforting to know that I was in the company of some pretty elite guys, and to be able to hold my own is a sign that improvements are coming.


I also began doing something that I should have started 3 months ago. Ice baths. I started with the feet in a bucket today, and putting them in icey water from the freezer wasn't as soothing as I had hoped it would be. Im sure next time I annoy Gem, she'll pull the video out and put me to shame. It certainly reminds me how stupid we are up at Falls, sitting in the aqueducts. Fingers crossed, the short term pain will lead to long term gain!

Why I'm Running for NSW

For me, this senior National XC is going to be different than the previous 7 I’ve competed at for two reasons. One, I feel fully prepared both physically and mentally for the first time in a long time. Second of all, I wont be running for WA.

Now I know this is going to disappoint a lot of guys back in Perth, and I need to wear that. But here is my reasoning.

Since I moved to NSW two months ago, I have been part of a team. When we arrived at Sydney, one of the boys was there to pick us up, welcoming us with open arms. Every session, the same core group turns up day in day out. Not only sessions, but also easy runs. We warm up together, we warm down together. We go out for coffee and breakfast together. Every day I run with team Green, it reminds me why I came to Sydney – because I wanted to train with a group of runners, not by myself.

These guys and girls have done a lot for me, from giving me lifts to training, to including me in out of running events. It just so happens that out of the 6 that are likely to be selected for the NSW team, the top 3 are going to be from our team – Jeff Hunt, James Nipperess and Russ Dessiax Chin.

When I told the boys that I wanted to run for WA, they were disappointed, and I can see why. They do a lot for me, and these guys want a national title pretty bad. So this is the way I am going to repay them, by jumping on as the 4^th runner, and working hard to get NSW a team medal.

Since leaving the SchoolSport WA team, I’ve been to every National XC since 2005. And what I've realised, is that apart from Perth in 2007, I’ve been about the only one. Coming from a boys school, team athletics was something I was immersed in, and something that I loved. So I couldn’t understand why there was no support from my fellow WA runners when it came to national events. 2005 there was one WA guy, 2006 there was 3, 2008 there was 2, 2009 there was only me. So it would annoy me for people to think I’m deserting WA, because I’ve never felt like my fellow WA runners have got behind our state XC team, rather wanting to run the Perth City to Surf, and stay in the fishbowl.

I don’t want this to look like an attack on my mates in Perth, because its not. The guys in Perth have been part of my life for the last 8-10 years of my running career. But while will always be home, I currently hold a NSW drivers license, I train with a group of guys in Sydney, and I’m going to the polls to vote in Sydney. Ill finally toe the line with a group of guys that all want to win a title. So while ill always be the kid from WA, I'm currently part of a team in Sydney.

An Insight

Being stuck inside on a stormy Sunday evening, I thought I'd finish my easy week of 120km with a map to give everyone at home the chance to see where we do some of our running. I'll endeavour to post maps of the long run and a few of the workouts as the weeks go on. 


This week it's the Wednesday 1hr30 run. Click on the map for a larger view.

We start at the residence of Jeff Hunt, and make our way around the border of Queens Park, before tacking onto the white railing at Centennial Park. After going around the lake, we head out of the park, and up ANZAC pde, before eventually looping around and making the crossing of death over to the Moore Park side, where we loop around to the SCG. We finally get back to Centennial Park, where we run around the outskirts back to Queens Park, up the hill, and then an extra lap for good measure.


Its taken a few weeks to get used to more volume and less speed on Wednesdays, however when running with a 2:11 guy you tend to clip along at a fair pace anyway. Finishing my Sunday 30k runs and watch Jeff head off for another half hour, moving around at 3m20km pace leaves me wondering just how fit I need to get some times. As a very wise Wombat often told me, patience is paramount. 

Another Step in the Right Direction

So it has occurred to me that I'm not so good with this blogging thing. Not that I don't enjoy writing, more-so that I only write when I'm sitting down with some clear thinking space, which in the last month, has been few and far between. In fact, as I write this first blog in a month, I'm looking over a new package that I've just received in the post, courtesy of The Running Centre. I love getting mail!

 I've just started working my new job. 30 hours per week. 8-3.30pm. Monday to Friday. Day off Wednesday. Which is perfect for running. I get up at 6am on Tuesday and Thursday mornings and put away an easy 8km run. The rest of the runs all take care of themselves in the afternoon. I've also started riding to work on Monday/Thursday and Friday. Not that a 10km return ride will have any benefit on my fitness. More-so to do with the wonderful toy Gemma bought me for an early birthday present!

In terms of running, things have been going from strength to strength. I've put together a month of 130-140km weeks, bar one week of sickness. The workouts have been great, and I've stepped up from 1h45m on Sunday to 2hrs, and 75mins to 90mins on Wednesdays. Steadily, I'm getting stronger. 


But the racing has also been going well. Two weekends ago we had the NSW road relays, 4 x 4km legs. Our team won by 1min50sec, and my second leg of 11min39sec felt really comfortable. Last week, the NSW short course XC. For those in WA, short course over here is actually 7.5km. Nothing like the fun 4km around the top of Perry Lakes reserve.


This race I was pitted against training partners Jeff Hunt and James Nipperess, plus a new and improved Brad Woods, Bradley Croker and James Kaan. Not wanting Kaan and Woods to be around at the finish, I picked the pace up between 3km and 7km, and by that stage, it was Nipperess, Hunt and myself fighting it out. The positions would end up that way, with a 6 second gap from Nipper to Hunt and another 8 seconds back to me. I was pretty happy, my first individual medal at a NSW champs.

Picture thanks to Gemma Lockley

                                                


So from here, its only 4 weeks to National XC. All that needs to happen is more of the same, and I think I will be in good stead to post a competitive race. Fingers crossed.