I had a great weekend with Neil and Helen hiking the Old Mining Trail to Shelley Beach.
We had a cold but fun night camping at the idylliccampsight with some Duke of Ed's kids and parents from Merewether.
On the way back it rained and we got pretty cold.
By the time we got to the Bulahdelah she was suffering with the flu, and then next day I had it.
Anthony remarked to me that he realised he had never had the flu till he got it a couple of years ago. Then he said it was so bad that every other "flu" he had was just a cold. And that how I felt, this was the real flu and for several days I felt like death. Now two weeks later I am still coughing.
I dragged myself out for a meet and greet with the PM for Serena at Headspace on Sat and slowly jogged back home. Picked up some geocaches on the way. Felt pretty good.
So I went to the mountains the next day for the Woodford to Glenbrook run. Perfect weather. Felt OK at the start and set myself a goal of under 2 hours. The hills on the first 10k were hard. But I managed to run them all. I stopped at each drink station in the first half. Then I settled in for the long smooth downhill for 15k to the finish.
I felt better and better as the event went longer. I had no watch but I was fairly confident of my pace. But the final 500m downhill/ uphill to the finish was hard on my left knee. Finished in 1.57.57 so right on target.
I still had a few beans left so I hiked/ walked up to Glenbrook station.
Pleasant day.
Monday, June 27, 2016
Sunday, May 29, 2016
Sunday 29tg May 2016
A magic winters afternoon to run. Runner high after five minutes as I listened to "The Planets" on the headphones as ran through the tree lined streets.
Ran about 20k from Botany to Centennial Park and back with a few diversions.
Ran around Centennial flat out. Legs felt great. Well stuffed at the end.
Ran about 20k from Botany to Centennial Park and back with a few diversions.
Ran around Centennial flat out. Legs felt great. Well stuffed at the end.
Saturday, May 21, 2016
5k consistency 21/5/2016
Had a real boost in mental endurance over the last three weeks and now physical endurance is kicking in.
I have run to and from work each day and I am now down to below 23 mins door to door.
Last night I was in full runner's high on the way back from the office with the full moon. I hardly felt my feet touch the ground
I have run to and from work each day and I am now down to below 23 mins door to door.
Last night I was in full runner's high on the way back from the office with the full moon. I hardly felt my feet touch the ground
Wednesday, May 11, 2016
Nice run home and back
After a long day at work I took a left instead of a right out of the office for the long route home. Went a new route to nine ways, then across to Avoca and down Anzac to Malabar. Felt OK.
Dragged myself out of bed to run back into the morning but this time by the direct route
Dragged myself out of bed to run back into the morning but this time by the direct route
Sunday, May 08, 2016
Striders, Cycling, Energy - 8-5-2016
I have had a big return of endurance in the last couple of weeks.
I ran the Striders Internal 10k at Lane Cove on Sat 30th April. Felt good all the way to come in on 42mins exactly. Under 40 is in sight again.
Regular running everyday, mostly the 5k to work and back each day.
I put Shimano Ultegra pedals on the Roubaix and managed 8 laps (30.1k) of Centennial in 55 mins 42secs. A big improvement.
I ran the Striders Internal 10k at Lane Cove on Sat 30th April. Felt good all the way to come in on 42mins exactly. Under 40 is in sight again.
Regular running everyday, mostly the 5k to work and back each day.
I put Shimano Ultegra pedals on the Roubaix and managed 8 laps (30.1k) of Centennial in 55 mins 42secs. A big improvement.
Sunday, April 17, 2016
Centennial Park Lap
It's a big bummer not running Boston tomorrow but thought I should try and run a distance anyway.
Ran 24k to Centennial Park then once around and back.
Felt pretty good. Time 140mins.
Bumped into Anne Lise on the golf course.
Nice rain shower for the last five k.
Longest run since breaking my pelvis. Inspired by Rule the World which won the Grand National having broken it's hip twice!
Longest run since breaking my pelvis. Inspired by Rule the World which won the Grand National having broken it's hip twice!
Saturday, April 16, 2016
Malabar to North Bondi
Malabar to North Bondi
Workout: Run
Date: 16 Apr 2016
Distance: 12.89 km
Duration: 1:22:31
To view '', follow the link below:
http://www.mapmyride.com/view_workout?w=1429351469
Workout: Run
Date: 16 Apr 2016
Distance: 12.89 km
Duration: 1:22:31
To view '', follow the link below:
http://www.mapmyride.com/view_workout?w=1429351469
Sunday, April 10, 2016
Better week.
I recovered from the strained left knee and ran to office Wed to Fri. Ran 10 slow intervals on Thu around Mutch park (700m).
Ran Parkrun St Peters in 20.46 feeling comfortable all the way. Then another circuit.
Ran Parkrun St Peters in 20.46 feeling comfortable all the way. Then another circuit.
Wednesday, April 06, 2016
Return from a week out
Yesterday managed 10 * 700m intervals run at just 5min km then run home from office and back.
The ran slowly to office this morning leaving a nice line of footprints across Heffron.
Saturday, March 19, 2016
Week in Lihir 19th March
A week on Lihir Island for work. Everyday I did the exercises which Anne Lise prescribed. The latest hamstring stretch is a killer but seems to be effective because I am moving faster all the time.
Stopped over in Cairns each way on the trip.
Ran 5k to Bunnings and back from the Motel Monday morning.
On Lihir on Tue evening ran 10*400m intervals around Lihir footy field.
Wed ran 12 k round the mining camp circuit including the hill track to the ocean.
Thu/ Fri no running, due to work and travelling.
Sat morning ran Parkrun Cairns 5k in 20min exactly which was good for 3rd place. Then ran an extra 5k with Russell.
All in all a productive week.
Stopped over in Cairns each way on the trip.
Ran 5k to Bunnings and back from the Motel Monday morning.
On Lihir on Tue evening ran 10*400m intervals around Lihir footy field.
Wed ran 12 k round the mining camp circuit including the hill track to the ocean.
Thu/ Fri no running, due to work and travelling.
Sat morning ran Parkrun Cairns 5k in 20min exactly which was good for 3rd place. Then ran an extra 5k with Russell.
All in all a productive week.
Saturday, February 27, 2016
Intervals - Heffron Tue 23/2
A beautiful evening. Running home decided to try intervals on the newly mown oval at Heffron.
Ten 500m intervals. Pain level high. The last two were not pretty.
Then went to Gym for leg strength exercises.
Thu had Physio consult and dry needling. The left adductor is very tight. Needling on the left pelvic ligaments was very effective.
Also saw Prof Neil at ST Vincents who diagnosed patellar osteophytes in left knee which is not a good thing.
Ten 500m intervals. Pain level high. The last two were not pretty.
Then went to Gym for leg strength exercises.
Thu had Physio consult and dry needling. The left adductor is very tight. Needling on the left pelvic ligaments was very effective.
Also saw Prof Neil at ST Vincents who diagnosed patellar osteophytes in left knee which is not a good thing.
Week 18 recap
It's now week 18 since I crashed my bile and broke my acetabulum. I was knocked unconscious and woke up in casualty.
A broken acetabulum is very painful. Fortunately my fracture was not displaced . That means that no medical intervention was required. I just needed bed rest for at least six weeks. I probably would have been sent home to recover earlier except that I also suffered a big blow to the head (traumatic brain injury TBI ) and lost my memory. So I ended up staying in hospital for 2 weeks until I could pass the Post Traumatic Amesia test.
I was allowed to weight bear on week 7 and I happily threw away the crutches two weeks later. Since then I have seen two physiotherapists simultaneously, a speech therapist, a psychologist and an OT.
In week 9 the rehab doctor told me to take 3 months off all work, (in fact he gave me a lecture) but that was impossible. I returned to the office in week 4. I figured that I may as well rest at the office as lay in a bed at home. It OK to do hat when you are the boss.
My mind was definitely a bit scrambled right up to January. Fatigue was bad. But something happened during the Chriatmas break and I started to feel "normal". Thought patterns and emotions became much more predictable.
These are the things that helped me recover:
-I was very fit
-I had fantastic medical attention and rehab.
-Pool therapy and gym work greatly helped build up the muscles again. The nerves that control my left leg. were quite affected and for quite a while I just could not make the leg behave. I walked all over the place rather than a straight line. I always had the sense that I would fall over
-Bike riding- I got my bike back from the bystander who took it home in week 9 and I immediately started riding again. It felt great but I was very slow. Little old ladies overtook me. And I could not swing my leg over so I had to dismount by laying the bike on the ground. But gradually I built up the k's and now I am holding 30k/h around Centennial for 40k.
-Speech therapy. I had great trouble speaking after being hit on the head and this continued until January. I stuttered terribly. Susan the Speech Therapist was very helpful. But so was a particular video aimed at Adult stutterers. Eventually the cure boiled down to just slowing down your speech and letting the brain catch up.
-Family and friend support. I was never without help. This was a big difference between me and a lot of patients I saw in hospital. It's one thing being injured. It's quite another to be injured and lonely. What motivation does one have to get better without friends and family.
-Motivation - I was highly motivated by the entry that had been accepted for Boston. Could I still run it? Just six months after fracturing my pelvis?
So that's the recap. I can now run 10k in 50 mins and ride 40k in 1h20.
I plan to run 20k by the end of Feb. I want to be able to hold 5min k's or Boston will be too disappointing to enter.
A broken acetabulum is very painful. Fortunately my fracture was not displaced . That means that no medical intervention was required. I just needed bed rest for at least six weeks. I probably would have been sent home to recover earlier except that I also suffered a big blow to the head (traumatic brain injury TBI ) and lost my memory. So I ended up staying in hospital for 2 weeks until I could pass the Post Traumatic Amesia test.
I was allowed to weight bear on week 7 and I happily threw away the crutches two weeks later. Since then I have seen two physiotherapists simultaneously, a speech therapist, a psychologist and an OT.
In week 9 the rehab doctor told me to take 3 months off all work, (in fact he gave me a lecture) but that was impossible. I returned to the office in week 4. I figured that I may as well rest at the office as lay in a bed at home. It OK to do hat when you are the boss.
My mind was definitely a bit scrambled right up to January. Fatigue was bad. But something happened during the Chriatmas break and I started to feel "normal". Thought patterns and emotions became much more predictable.
These are the things that helped me recover:
-I was very fit
-I had fantastic medical attention and rehab.
-Pool therapy and gym work greatly helped build up the muscles again. The nerves that control my left leg. were quite affected and for quite a while I just could not make the leg behave. I walked all over the place rather than a straight line. I always had the sense that I would fall over
-Bike riding- I got my bike back from the bystander who took it home in week 9 and I immediately started riding again. It felt great but I was very slow. Little old ladies overtook me. And I could not swing my leg over so I had to dismount by laying the bike on the ground. But gradually I built up the k's and now I am holding 30k/h around Centennial for 40k.
-Speech therapy. I had great trouble speaking after being hit on the head and this continued until January. I stuttered terribly. Susan the Speech Therapist was very helpful. But so was a particular video aimed at Adult stutterers. Eventually the cure boiled down to just slowing down your speech and letting the brain catch up.
-Family and friend support. I was never without help. This was a big difference between me and a lot of patients I saw in hospital. It's one thing being injured. It's quite another to be injured and lonely. What motivation does one have to get better without friends and family.
-Motivation - I was highly motivated by the entry that had been accepted for Boston. Could I still run it? Just six months after fracturing my pelvis?
So that's the recap. I can now run 10k in 50 mins and ride 40k in 1h20.
I plan to run 20k by the end of Feb. I want to be able to hold 5min k's or Boston will be too disappointing to enter.
Week 18 recap
It's now week 18 since I crashed my bile and broke my acetabulum. I was knocked unconscious and woke up in casualty.
A broken acetabulum is very painful. Fortunately my fracture was not displaced . That means that no medical intervention was required. I just needed bed rest for at least six weeks. I probably would have been sent home to recover earlier except that I also suffered a big blow to the head (traumatic brain injury TBI ) and lost my memory. So I ended up staying in hospital for 2 weeks until I could pass the Post Traumatic Amesia test.
I was allowed to weight bear on week 7 and I happily threw away the crutches two weeks later. Since then I have seen two physiotherapists simultaneously, a speech therapist, a psychologist and an OT.
In week 9 the rehab doctor told me to take 3 months off all work, (in fact he gave me a lecture) but that was impossible. I returned to the office in week 4. I figured that I may as well rest at the office as lay in a bed at home. It OK to do hat when you are the boss.
My mind was definitely a bit scrambled right up to January. Fatigue was bad. But something happened during the Chriatmas break and I started to feel "normal". Thought patterns and emotions became much more predictable.
These are the things that helped me recover:
-I was very fit
-I had fantastic medical attention and rehab.
-Pool therapy and gym work greatly helped build up the muscles again. The nerves that control my left leg. were quite affected and for quite a while I just could not make the leg behave. I walked all over the place rather than a straight line. I always had the sense that I would fall over
-Bike riding- I got my bike back from the bystander who took it home in week 9 and I immediately started riding again. It felt great but I was very slow. Little old ladies overtook me. And I could not swing my leg over so I had to dismount by laying the bike on the ground. But gradually I built up the k's and now I am holding 30k/h around Centennial for 40k.
-Speech therapy. I had great trouble speaking after being hit on the head and this continued until January. I stuttered terribly. Susan the Speech Therapist was very helpful. But so was a particular video aimed at Adult stutterers. Eventually the cure boiled down to just slowing down your speech and letting the brain catch up.
-Family and friend support. I was never without help. This was a big difference between me and a lot of patients I saw in hospital. It's one thing being injured. It's quite another to be injured and lonely. What motivation does one have to get better without friends and family.
-Motivation - I was highly motivated by the entry that had been accepted for Boston. Could I still run it? Just six months after fracturing my pelvis?
So that's the recap. I can now run 10k in 50 mins and ride 40k in 1h20.
I plan to run 20k by the end of Feb. I want to be able to hold 5min k's or Boston will be too disappointing to enter.
A broken acetabulum is very painful. Fortunately my fracture was not displaced . That means that no medical intervention was required. I just needed bed rest for at least six weeks. I probably would have been sent home to recover earlier except that I also suffered a big blow to the head (traumatic brain injury TBI ) and lost my memory. So I ended up staying in hospital for 2 weeks until I could pass the Post Traumatic Amesia test.
I was allowed to weight bear on week 7 and I happily threw away the crutches two weeks later. Since then I have seen two physiotherapists simultaneously, a speech therapist, a psychologist and an OT.
In week 9 the rehab doctor told me to take 3 months off all work, (in fact he gave me a lecture) but that was impossible. I returned to the office in week 4. I figured that I may as well rest at the office as lay in a bed at home. It OK to do hat when you are the boss.
My mind was definitely a bit scrambled right up to January. Fatigue was bad. But something happened during the Chriatmas break and I started to feel "normal". Thought patterns and emotions became much more predictable.
These are the things that helped me recover:
-I was very fit
-I had fantastic medical attention and rehab.
-Pool therapy and gym work greatly helped build up the muscles again. The nerves that control my left leg. were quite affected and for quite a while I just could not make the leg behave. I walked all over the place rather than a straight line. I always had the sense that I would fall over
-Bike riding- I got my bike back from the bystander who took it home in week 9 and I immediately started riding again. It felt great but I was very slow. Little old ladies overtook me. And I could not swing my leg over so I had to dismount by laying the bike on the ground. But gradually I built up the k's and now I am holding 30k/h around Centennial for 40k.
-Speech therapy. I had great trouble speaking after being hit on the head and this continued until January. I stuttered terribly. Susan the Speech Therapist was very helpful. But so was a particular video aimed at Adult stutterers. Eventually the cure boiled down to just slowing down your speech and letting the brain catch up.
-Family and friend support. I was never without help. This was a big difference between me and a lot of patients I saw in hospital. It's one thing being injured. It's quite another to be injured and lonely. What motivation does one have to get better without friends and family.
-Motivation - I was highly motivated by the entry that had been accepted for Boston. Could I still run it? Just six months after fracturing my pelvis?
So that's the recap. I can now run 10k in 50 mins and ride 40k in 1h20.
I plan to run 20k by the end of Feb. I want to be able to hold 5min k's or Boston will be too disappointing to enter.
Tuesday, February 23, 2016
Centennial Park 40k Bike
Mugga asked me to join him on a bike so we went to office to get my bike and we road to Centennial. ThenI did ten laps. Graeme went ahead on lap 4 but pulled out on lap 6.
I fell in with a very tall Asian guy called Dan and we slipstreamed each other for the next 5 laps. That greatly increased our speed.
Ended up losing Graeme. Did 10 laps in 1.20. Then a couple of cool down laps and then rode home.
I fell in with a very tall Asian guy called Dan and we slipstreamed each other for the next 5 laps. That greatly increased our speed.
Ended up losing Graeme. Did 10 laps in 1.20. Then a couple of cool down laps and then rode home.
Saturday, February 20, 2016
Park run St Peters
First competitive run after fracture.
Parkrun 5k In 21.59. Felt pretty good all the way. I did the course again as a cool down after chatting to the other finishers.
This came after string of 5 days @ 10k per day
Parkrun 5k In 21.59. Felt pretty good all the way. I did the course again as a cool down after chatting to the other finishers.
This came after string of 5 days @ 10k per day
Monday, February 08, 2016
Harbourside Hike Star 9/2/16
First Star in a year.
Great to see familiar faces. Started with 6am group and completed the first half to the bridge
Then went straight up the hill to the finish. Had no trouble running the pace.
Hip pain. 6/10 at the end. Knee pain 2/10.
Great to see familiar faces. Started with 6am group and completed the first half to the bridge
Then went straight up the hill to the finish. Had no trouble running the pace.
Hip pain. 6/10 at the end. Knee pain 2/10.
Erskineville to Pagewood 6/2/16
I went to a unit inspection with Honor next to Erskinville Station and then slow jogged to The office via Sydney Park.
I stopped and found a geocache in Sydney Park along the way. Walked the last couple of k due to hip pain.
I stopped and found a geocache in Sydney Park along the way. Walked the last couple of k due to hip pain.
Friday, February 05, 2016
Lihir 10k Feb 4th 2016
So off I ran along the dirt roads of he mining township.
I was surprised to see half a dozen other runners out there plodding in the the pleasant twig blight and light rain.
I fell in with one fellow for the last 3k and fortunately I was actually faster than him. That's a first for the last 4 months
10k all up in exactly 50mins.
Sunday, January 31, 2016
Return to running Dec 15th 2015
Twelve weeks after crashing my bike and breaking my pelvis I am back to something like runningt
Expect the Unexpected 26/9/15
And so it was on Saturday morning 26/9/15. I had just entered the Boston Marathon and determined my training plan for the next six months.
The first run was to be 15k along the coast to the office and then ride my bike back along the same route.
I arrived at the office, had a coffee while I paid a few bills and then set off on the bike for return trip home. I was in no hurry.
What happened next you know as much about as me. I woke up in St Vincents Hospital. I have no memory of the incident at all.
I had broken my pelvis (acetabulum and pubic ramus) and left eye socket. I had a large swelling on the left side of my head and suffered a big Impact on my left knee.
Two weeks in hospital and four weeks bed rest. It was an interesting start to training But best forgotten.
I threw away the crutches at week 7 and began intense pool training and gym work with bicycle training thrown in. Gradually through January I was able to start gentle running again.
So now it's the end of January and I have "graduated" from all medical treatment. The hip becomes painful after 5k but it's lessening every week.
I am very slow. I just can't move my legs quickly anymore.
So what about Boston? Well it's certainly not looking good. But I will wait till the end of Feb before deciding. I really need to be able to run 30k comfortably by the end of Feb to justify the trip.
The first run was to be 15k along the coast to the office and then ride my bike back along the same route.
I arrived at the office, had a coffee while I paid a few bills and then set off on the bike for return trip home. I was in no hurry.
What happened next you know as much about as me. I woke up in St Vincents Hospital. I have no memory of the incident at all.
I had broken my pelvis (acetabulum and pubic ramus) and left eye socket. I had a large swelling on the left side of my head and suffered a big Impact on my left knee.
Two weeks in hospital and four weeks bed rest. It was an interesting start to training But best forgotten.
I threw away the crutches at week 7 and began intense pool training and gym work with bicycle training thrown in. Gradually through January I was able to start gentle running again.
So now it's the end of January and I have "graduated" from all medical treatment. The hip becomes painful after 5k but it's lessening every week.
I am very slow. I just can't move my legs quickly anymore.
So what about Boston? Well it's certainly not looking good. But I will wait till the end of Feb before deciding. I really need to be able to run 30k comfortably by the end of Feb to justify the trip.
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