Canberra Half Marathon 2016

Canberra half marathon

http://runningfestival.com.au/half-marathon

Pre-race –

* Long, pre-race story! Totally irrelevant to the actual event but meaningful to me!

This was my first A-race for 2016! I took six months to start running properly again, after hip surgery in August 2015. I ran Portsea Twilight (8km) in January, Australia Day Run (10km) and Trailology Beer Run (21km) in March. The Beer Run was a training run and I loved it. But I wanted to race Canberra. I wasn’t expecting a personal best, but I wanted to test my fitness and speed (post-op).

And I was running for Abbey. Abbey is the daughter of a running friend of mine. Last year she was diagnosed with leukemia and has spent way too much time in hospital, instead of being with her friends at school. Abbey is the same age as my son, and she’s a beautiful little girl. Her chosen charity was Make a Wish http://www.makeawish.org.au

As I’ve said before, running is my way to give back; by raising awareness or funds for charities, causes or people that need our help.

Back to Canberra… In the weeks before, I was training well with no hip or foot issues. I had some rib pain (connected to hip and shoulder issues) but I planned on asking Brad (hubby) to tape it.

On the Friday morning, I packed my bags and went to say goodbye to our rabbits.

Without giving you graphic detail, we discovered our rabbits had been attacked overnight. We found Lloyd with puncture marks around his neck and Flash was hiding in a corner. We quickly wrapped up both bunnies and headed to the vet. She treated Lloyd for shock and offered to keep both rabbits while we rushed to the airport. Flash was ok, but we were worried about Lloyd. In the car, we talked about what happened and the reality that Lloyd might not make it. Just before we arrived, the vet called to say Lloyd died. I had to leave my son howling, knowing that I was probably going to miss my flight anyway. It was very upsetting. I couldn’t stop thinking about our poor, innocent little bunnies, and my boys. It happened so quickly and I had no time to process anything. The race was the last thing on my mind.

When I arrived in Canberra, I was greeted by Kelly-Ann (RMA – Running Mums Australia, amazing runner and friend). It was a great to see her. We had a relaxed dinner with some wine and much needed cuddles from the family dog, Sam. I rang Brad and he said Flash was doing well, snuggled on his lap. I went to sleep feeling overwhelmed and thinking about Lloyd.

Saturday morning, Kelly and I woke early. I decided to focus on my race and supporting others. We headed to the start line of the 5km and 10km events to support fellow RMA. It was a typical Autumn Canberra morning; blue skies but cold! The sunrise was beautiful. Canberra has a special place in my heart. Two years ago (2014), I ran my first marathon there. I loved it. My experience was perfect; blue skies and fresh air (ideal running weather), I loved running by iconic Australian buildings like Parliament House, the course was undulating, and there were only about 2,000 runners (not too congested). This time, I would be running the half marathon and supporting others. It was great to be there and meet new RMA. I also met Trent Morrow – Marathon Man

* World Record Holder for most marathons on 7 continents in 1 year

* Australian Record Holder for most marathons in a year - 161 marathons in 2013

Just after the 5km and 10km crossed the start line, my phone buzzed. It was Brad. He sounded upset and explained Flash died overnight (from shock). The tears welled and I walked away from the crowd. I thought Flash was going to make it. Our little family had lost both beautiful bunnies (in a horrible, tragic way).

The rest of the day was clouded by grief, confusion, excitement and gratitude... When we returned home, I went for an easy, short run around the block to clear my head. That evening, Kelly invited a few others around for dinner; Jenny (RMA and friend), Graham (Kelly’s friend), Brendan (Kelly’s Coach and ultra runner http://www.brendandavies.com.au/p/bio-i-am-34-year-old-special-school.html) and his family. Dinner was perfect; veggie options for me and a single glass of vino, combined with great company. I retired for the night and listened to a meditation on my phone. The meditation asked me to say YES. Whatever the question, goal or request… say YES. I decided to set myself a goal of 1 hour 40 minutes for my half marathon in the morning (knowing that it was a big ask). I said YES!

Lloyd and Flash

Race day –

I set my alarm for 4:30am… YIKES! Yes Kelly likes to wake early… Crazy lady! Kelly, Jenny and I put pink ribbons in our hair for Jenny’s niece (who has been very sick). Kelly was pacing Jenny in the marathon (her goal was to get close to 3:30). And Graham was running his debut marathon. We discussed race strategies; I said I should negative split (hahaha… never believe me when I say that, I always go out hard!) And we had a light breakfast. We arrived in plenty of time for the marathon start at 6:25am. I found my friend, Lynda who had travelled up from Melbourne, and I managed to take a few photos. I watched the ultra and marathon runners start (feeling very envious) and I began to get organised for the half marathon start at 7:45am.

I decided to run with my flipbelt, gels, iPod and a small water bottle. I ran in my Asics Nimbus, shorts, calf compressions and RMA singlet. I’d never actually run in the singlet before (but it seems to be tradition for me to always do something new on race day! Any of my runners reading this; do as I say and not as I do!)

I queued in the toilet line for about twenty-minutes and made it to the start with a few minutes to spare. My Garmin found satellites and we were off and racing. My goal was to sit somewhere around 4:40-4:45min/km pace. And I was going to give it everything I had!

The first 2km were perfect; 4:44min and 4:43min and that was with the hill up and around Parliament House. The next few kilometres were on the quicker side; 4:26, 4:16, 4:26… I took advantage of the downhill to pick up pace as I knew I would struggle towards the end! I must have settled in about 8km because I unknowingly ran 5min/km split (I was daydreaming and not watching my pace). The next 5min/km split wasn’t until 17km… this was when I started feeling the pinch of fatigue! Up until this point the run was great. The weather was perfect, course was pretty, and support from the sidelines (especially RMA) was awesome. I took it all in. I ran for my bunnies, my kids, for those who can’t run at all… I ran with gratitude; for my hip feeling good, my health, my family, my friends and my life.

Around the 10km mark, I took a gel and some water. Other than that, I avoided drink stations and/or any stops. In highsight, I should have taken in more water but I was pushing pace. Around 15km, my speed decreased from 4:45min/km to around 4:55min/km… I was tired. No pain, but my legs were heavy and slowing down. I did my best to hold on but the last five kilometres were; 5:03, 4:55, 5:04, 4:59 and 4:58 (And that was tough!)

I worked hard to achieve my new post-op personal best of 1 hour 42 minutes. And I was really happy with my efforts!

Post-race –

There were 2,500 participants in the half marathon (always the most popular distance). I finished in 1:42, I came 386^th overall, 62^nd female and 23^rd in my category.

After the race, my left shoulder/ribs seized a little but I was expecting that. My breathing was laboured and that always sets off my shoulder/rib pain. I knew it would settle eventually.

After I rehydrated, I joined Nicole Bunyon (RMA founder) from the sidelines and cheered on other runners. We were excitedly waiting to see Jenny and Kelly come through! I knew the 3:30 time goal was drawing near… where were they? Within a few minutes, we saw Jenny and Kelly looking strong and on track to achieve their goal. They crossed the finish line in 3:29! It was fantastic to see Jenny achieve her goal! Later I discovered that Graham ran his debut marathon in 3:03… Amazing! Lynda came through in about 3:47, she wasn’t happy with her time but satisfied with her efforts. Lynda had been unwell leading up to Canberra.

Soon after everyone finished their race, we regrouped and mingled with some other runners. We took our time heading back home to shower before lunch with a group of runners who Kelly knew. Brendan had achieved a personal best marathon time 2:32 and placed 3^rd overall! His brother-in-law had run his first ultra-marathon. The vibe at lunch was positive and although there were a few people limping, everyone has happy (and maybe a tad tipsy).

That night I slept well and woke relatively early (not Kelly-early… that would be silly). Jenny and I went for an easy recovery run to tick the legs over and eliminate lactic acid. I enjoyed my time and I was grateful to the Varey family for allowing me to stay. I said my goodbyes and headed to the airport. I was looking forward to seeing my boys.

Lessons - 

1. Do not be afraid to set yourself a really big goal! If you do your best, you will be happy. It doesn’t matter if you fall slightly short of your goal. We get so caught up in what other people think, social media, comparisons and expectations. Set a goal for YOU and GO FOR IT!

2. Do not limit water intake (it only takes a few seconds to have a drink)

Race feedback and will there be a next time - 

The race was great; pretty course, scenic, undulating, organised and professional, awesome support, plenty of drink stations, lively atmosphere, nice bling and a few merchandise tents. Overall I rank this run a 9/10 and I would run it again however… Jenny and I have made a pact that we will conquer the ultra-marathon next year! Bring on 2017!

Trailology's Beer Run 2016

Trailology - Brewsters Beer Run

March 19^th 2016

http://trailology.com.au/events/

Starting and ending at the iconic Pig and Whistle Tavern on Arthurs Seat, Trailology proudly presents a 10km and 21km premium trail running event in celebration of the sacred bond between mankind, trails, running, and beer.

Choose a 10k meander through the beautiful state park, perfect for those new to trail running or wanting to simply enjoy the spectacular scenery and soak up the silliness that only this event can provide. 

Or... take on the 21km course which not only adds a little distance but also some difficulty in terms of climbing and falling (I mean descending) to the route. Start either run with a carb loaded liquid energy drink (beer) at the start line before heading off to enhance your connection with the land, or skip the pre-run imbibing and wait until you cross the finish line to reward your reward-worthy effort.

Aid stations:

1 – Seawinds Gardens @ 5km / 17km

2 – Waterfall Gully Rd @ approx. 10km

3 – Kings Falls Circuit @ approx. 15km

Pre-race -

The reason I decided to enter Trailology - Brewsters Beer Run was simple… I’m friends with Deb Sharp (Trailology owner and Race Director), and I've led some small running groups for Brewsters Running before. I knew how much work Deb had put into setting up Trailology and organising the event. There was no way I could say “no” to this one! Besides it sounded like fun. The course started in Main Ridge (at the brewery), ran up Purves Rd, then down (and UP) the Two Bays track. I’d missed out on Two Bays in January (I volunteered but I was still building up my distance after surgery) so I was looking forward to running part of the iconic Arthurs Seat track. I wasn’t too fussed about the beer aspect (novel idea), although I’d never say “no” to a wine. (Breweries serve wine right?)

The night before, I began getting organised with my 4-bottle Nathan belt (2 electrolytes, 2 water), gels, calf-compressions, clothes & Garmin. This would be the last run in my current pair of Asics Nimbus (a tad excited at the thought of cracking open my new box of runners). This would be my first half marathon and trail event since August 2015. I knew the elevation was roughly 700m, which made me nervous. I wasn’t concerned about the distance but I had doubts about my hip, on the hills. For those of you who know the trail, I was worried about running up from McLaren Dam to Seawinds carpark. I knew I’d have to walk it (lets be honest, I’d walk it regardless of my hip). In addition, Brad had withdrawn (due to his persistent plantar fascia issues) so I was on my own. Plus the weather in the days leading up to the race had resembled a mini-cyclone! The trail would be muddy and covered in debris. I’m not precious, I’ve fallen over before on the TB trail but again, I wasn’t too keen on a slippery slope with a weak hip. And I thought I might get lost (one of my not-so-hidden talents).

I decided not to run with my pack because my belt is comfortable and I figured it would take about 2 hours 15 minutes (so I didn’t really need a pack). I went to sleep reminding myself that this event was about fun, supporting others, trails, socialising and beer (wine).

I’d already entered Canberra half marathon in 3 weeks time so this event was not about racing. My goal was sub 2:15 and perhaps top 10 female (but considering I didn’t know who was running, I was guessing).

 

Race day -

I woke relatively early and practiced my hip mobility routine (Joe DeFranco’s Limber 11). I sucked back my asthma meds (rainy weather and trails, not such a good mix) and said goodbye to the kiddies. Mum agreed to mind the boys, which meant Brad could come with me as support (what would we do without family).

The half marathon didn’t start until 10:30am (because the brewery didn’t open until 10am and the concept allowed/encouraged people to have a beer before they ran). When we arrived, car parking was easy and there were already people buzzing around. There were a few stands, including the Wings for Life World Run marquee, and the registration tent where I collected my bib and sticker. It was cold, so I stayed warm with my windbreaker, and caught up with friends. There were a few big name runners, but the best part was talking to friends and locals. I love local events! They have a different vibe to big city runs… more intimate, friendly and relaxed.

Before I knew it, the start was upon on. Shaun Brewster gave us a race briefing and explained the course, including orange markers and red arrows. As the beer sculling competition captured people’s attention, I dashed to the loo! I made it back in time to start my Garmin and run.

There were just over 100 runners in the half marathon, plus 10km runners (started an hour after us). I began carefully, knowing the ground was wet and slippery. Initially I thought we might be running along the road edge (Purves Rd). Instead we ran on the trail, set back from the road. There were branches, tree roots and everything else you would expect on a trail run. I sat back for the first kilometre and clocked 5:46min split. The second kilometre was uphill slightly (5:54 pace), third kilometre (5:35 pace) and then I started to find my way. The next section seemed to cruise slightly downhill and I was pretty happy with my 5:03min split (even if Kirstin Bull flew past me like the blue and red blur… I wondered why she was behind me, I thought Deb gave her a 20min handicap but later discovered she’d missed a turn-off early on). 

The next section was fairly consistent and I found myself enjoying the trail ride. I was steady and comfortable for the first 8km. I saw a friendly face at the top of the hill the leads down to McLaren Dam (forgive me if I don’t know correct names of landmarks. I’m terrible at directions and recounting where I ran, so maybe not the ideal person for a race report but this is more about my experience and emotional attachment to the event). Anyway, Les was at the top of the hill and sent words of praise my way. I ran the downhill better than expected (4:37min split)… And then the fun began!

Me and Bec Howe

Around the 8km mark, I started chatting to a guy next to me (because that’s what trail runners do). I wouldn’t classify myself a trail runner and the guy in question told me he wasn’t a runner. His sister ran with TXR and encouraged him to entered Brewsters Beer Run. He did a great impersonation of a runner.

We talked as we ran downhill (obviously no sprinting or racing was involved) and encouraged each other uphill. We both needed the help when we hit a crazy-steep, short-sharp hill, around 10km (that was mean)!

I knew as soon as I walked, my pace would drop. Not just because I walked that particular section, but my mindset would change. It took me awhile to embrace the ways of trail running… the acceptance of walking uphill (or walking at all). I was used to road running and not stopping until I crossed the finish line. I didn’t slow for drink stations or hills. I just ran from Point A to Point B. My first trail run was Two Bays 28km in 2014 and I ran as much as I could (there were ‘unrunnable’ sections for me). Soon after, I embraced the trail running philosophy… Enjoy the scenery, walk uphill and get to know your fellow runners. I have met runners who are dedicated to roads and others who are in-love with mountains. I love both. And I was loving Trailology's Beer Run!

After crawling up the crazy-steep, short-sharp hill… I decided to have a gel (Endura Vanilla) and water. Then I ran, walked and talked my way along the path until I reached the aid-station (I didn’t take anything from the aid station but I rarely do). I have some vague memory of the trail continuing down, and around and climbing back uphill after McLaren Dam. I had to stop a few times because one drink bottle repeatedly flew out of my belt. It has never happened before. After the third time of momentarily stopping to find my bottle in the bushes, I attempted to run with it like a handheld. Handhelds don’t work for me, I end up swinging my arm across my body. I put it back in my belt and slowed down. My following few kilometres were 8:20, 6:27, 6:56 and 7:22min splits… all the way up, then right… a few more windy kilometres 6:33, 6:16 and 6:21min splits until I finally reached Seawinds carpark!

At one stage, I thought I imagined hearing my name and turned the corner to see Katee Gray (photographer, amongst other things) waiting at the top of the steps. And yes Katee, you were right… waiting to take my photo at the top of the stairs made me run.

Not long after, I saw my favourite husband! Brad had become a last-minute volunteer because the 10km and 21km runners needed direction. We chatted a little, I told him about my dodgy belt as I handed it to him. I gave up my water and second gel (I wasn’t pushing pace enough to need them). Despite my wardrobe malfunction, I felt good. I reached the peak of the race and I had energy in reserve (more importantly my hip was good).

My last few kilometres were 5:32, 5:14 and 4:54min splits. I ran back towards Purves Rd and veered right on the inside of the fence (I should have turned on the outside of the fence). I take full responsibility for that. I’m a self-confessed hack with directions. It wasn’t a big deal, I had to jump the fence at one point but the marshal said I wasn’t the only one (which made me feel like less of a hack). I weaved around the 10km runners and attempted to pick up the pace a little. I crossed the finish line feeling strong and happy. 

Post race -

As soon as I crossed the line, Ali Moxham (aka. beer can) handed me my bling. I was greeted by a running client, who conquered the 10km, and a few other friendly faces. I grabbed some water and waited for Brad to arrive.

When Brad returned, I rewarded myself with a glass of vino and we mingled with fellow runners. I chatted to Tim Crosbie and watched the presentations, some great results with familiar faces on the podium. 

The distance was a little longer than anticipated. I clocked 21.9km in 2 hours 12 minutes (I finished 9^th female). I was happy enough with my result and even happier knowing I finished strong and pain free.

My hip continues to surprise me (in a good way). Pre-op, I never thought my hip was that bad and going into theatre I almost told them to stop. Six months later, I’m grateful I decided to have the surgery. In my case, it worked. My hip and foot feel better than ever. My biomechanics have improved and the pain is finally settling. I’m not strong on hills or fast, but I am pain free.

Lessons -

1. I’m not sure if there was a lesson in this race! And that would be a first. 

I managed not to get white-line fever, I ran according to effort and enjoyed everything on offer. I had a slight wardrobe malfunction but there wasn’t much I could do about that. I was cold afterwards and lost feeling in my hands, but again… I can’t control the weather. I finished happy, socialised, drank my wine and pulled up well the following day. All good!

Race feedback and will there be a next time -

I would highly recommend Trailology - Sharpy's Beer Run to everyone. Brewsters had naming rights in 2016. In 2017, the event will be Sharpy's Beer Run (aka. Deb Sharp).

Positives: smaller, local events with friendly people. Great atmosphere before, during and after the race. Scenic trails with some challenges but not too technical or overwhelming. Great test run for Two Bays (if interested). The course markings were very clear. And the bling was cool. 
Deb... you did a great job of setting up a brand new, trail run and should be really proud!

Portsea Twilight 2016

Portsea Twilight  

Saturday 2nd January 2016

http://www.solemotive.com/events/portsea/essentials/

TAKE ON PORTSEA AT SUNSET

At twilight on Saturday, 2 January 2016, participants are invited to run/walk through the spectacular Point Nepean National Park in the 2016 Portsea Twilight. Portsea Twilight is the perfect event to start your year in shape and in style. Take in the undulating short, sharp hills and exquisite natural landscape of Point Nepean National Park at twilight for a 4 or 8km run/walk.

Pre-race -
Brad and I have run Portsea Twilight every year for as long as I can remember. It's a fun tradition, that coincides with New Year's resolutions and Brad's birthday. It's varied a little in distance over the years but it's generally less than 8km. Therefore it doesn't require too much effort and we can still manage our annual post-race dinner at The Rye Hotel.
This time was very different to previous years because I hadn't run properly for nearly 5 months! The last event I'd entered was August (Devilbend), followed by hip surgery. I'd started back running a little in the last month but I was concerned I wouldn't make the 8km distance. I told myself it was okay to walk the hills but I really wanted to run the whole way. I set myself a goal of 46-48 minutes (roughly 6min/km pace). I predicted Brad would finish in approximately 38 minutes.
One difference I love about Portsea is the time of day! Unlike many runners I know, I am NOT a morning person and since my hip surgery, I struggle to move in the morning even more. I love running in the evening and my mobility is better.

Race day -
As usual, we asked my mum to mind the boys and we headed off about 4pm down the Mornington Peninsula. Portsea is roughly 45 minutes by car from our house however the traffic in summer can add time to the trip. Plus the parking at Point Nepean is limited. The weather was perfect for me (probably too warm for others). I chose to run in my Keep Sweatin 2-in-1 shorts (which I love) and a light-weight singlet. Brad also ran in a Keep Sweatin top! I charged my iPod and for the first time in 5 months, I wore my Garmin! I'd changed shoes from NB to Asics Nimbus. Nimbus had more cushioning and it seemed to be working for my recovery. I also took my asthma medication just in case, but forgot to use it! A few years prior, I'd run Portsea and within 500 metres I had terrible asthma. Portsea is usually very windy because you literally run to Point Nepean. The views are AMAZING but the winds can be tough (especially for asthmatics).

   

We arrived early enough for me to mobilise my hip, go to the toilet, check out the merchandise (yes I bought a singlet) and even join the pre-race warm up. We headed to the start line and saw a few familiar faces (Cam & Ash... who finished 5th & 6th place respectively) and we made our way to the back of the first start group.
There were about 2000 participants across both events, roughly 1200 in the 8km discipline.
The first kilometre, I deliberately tried to hold back but still ran sub 5min/km pace. I didn't really look at my watch because I wanted to go by rate of perceived exertion (effort level). I knew the first half of the race had rolling hills and if my left side (hip and foot) were going to struggle, it would be on the hills. The next few kilometres were 5:24, 5:06, 5:18 and 5:14min/km pace (covering 90m elevation). I shuffled uphill and made up time on the downhill. The pack seemed to spread out and I held my position. It was windy but it didn't bother me. I took in the magnificent ocean views all around... (If you've never been to Point Nepean, I'd highly recommend it. It's beautiful, and powerful to see waves crashing against the rocks while you run - in the wind - along quite a skinny cliff face). Portsea Twilight has always put life into perspective for me.
Once you reach the point, you turn around, scamper up and down the hills again until you turn-off to the left. You hit a loose gravel path that twists and turns but it's flat. I felt great when I reached the path and noticed I was overtaking people. My Garmin beeped and I saw my kilometre split was 4:44min/km pace. I was surprised but happy and adrenaline fuelled me to keep going. I don't usually get affected by white-line fever but after seeing my split, I decided to kick it up a gear! The last two kilometres were 4:46, 4:40min/km pace. I continued passing runners right up until the finishing shoot, where I overtook one last female. I crossed the finish line in 40 minutes 21 seconds (5:05min/km pace). I was tired but stoked!

Post race -
This was the first time I'd ever run a negative split. The first 4-kilometres I ran conservatively which saved my hips and foot. The last 4-kilometres I gave it my best and finished strong. I didn't have much left in the tank. I was on such a high though! It had been 5 months since I'd raced.
I went into surgery not knowing if I'd run again. I'd spent the last few months strengthening, stretching, mobilising, rolling and adhering to everything my Physio(s) and Chiro had asked of me. I was/still am, very exercise compliant. My focus has been rehab with one goal in mind... To run pain free! All I want is to run pain free and strong! And Portsea Twilight gave me HOPE! I was so happy :)

I ended up placing 19th in my category (F 40-49) and 74th out of 577 females. Brad ran a fantastic race and finished in 38 minutes (perfect lead up for Two Bays 28km for him).

Soon after we finished, we headed to The Rye Hotel for our traditional post-race dinner. My hips and foot were stiff when I tried to walk again (red wine helped ease my discomfort). I was convinced I was going to wake up sore (but happy) the following day. Surprisingly my left hip was okay. I mobilised it (Limber 11) and it responded well. The worst pain was actually my right hip, which presents differently to my left. For the last year, it has flared on and off with psoas pain. I was sore in the abdominal area for about 5 days post-race. Unfortunately when you have hip issues, it always leads to something else hurting or not functioning properly. However, I understand and accept the road back will be long and slow. Rehab is 2-steps forwards, 1-step back... (especially when I tend to push the boundaries every few weeks).

I have a friend who also had surgery recently, and we have a saying, "Unhappy body but happy mind. Sometimes you've just got to do what makes you HAPPY!" I'm not downplaying the importance of rehab and a sensible return-to-running program. For the most part, I've been careful and held back with running. But sometimes, I NEED to take care of my mental health too and running is my natural anti-depressant. It's all about balance! :)

Lessons -
1. This is more a reminder for myself... Stick to the program! It's okay to push through but when you're coming back from surgery or injury, be careful! I was lucky that I pulled up so well.

Race feedback and will there be a next time -
I completely love Portsea Twilight - time of day, time of year, scenery, ocean, location, distance, size of the event etc. I will ALWAYS run Portsea Twilight. Next time I hope I can come back stronger and try to better my 2014 time of 34 minutes :) I scored this run 9/10 (No bling).

20 weeks post hip surgery

Friday 1st January, 2016

20 weeks since my hip surgery!

Friday 14^th August – Labral tear repaired, 3 anchors, acetabulum shaved, ligaments tightened and ligamentum teres tear repaired.

Weeks 0-8:

Protocol (0-2 weeks) – limited hip flexion, gentle exercises; internal rotation, knee flexion and foot peddling. No external rotation. Numbness and pain in hip/back/abs and movement was difficult.

Day 10, stitches removed and pain medication decreased significantly.

Walking without crutches but small distance with small stride, by 2-4 weeks. 

Protocol (2-4 weeks) – exercise bike with no resistance, limited hip flexion, isometric glute activation standing, bridging, hamstring and adductor stretches, internal rotation. No external rotation.

Returned to work after 2.5 weeks; started driving and off crutches by 3 weeks.

Groin pain on flexion and still struggling to actively hip flex.

Physio (2-4 weeks) 4 point QF activation, resistance band abduction and extension, rolling and gentle hip flexion stretching. Introduced bridges. Strength work for upper body and compliant with rehab exercises for hip. Increase bike work to 30 minutes most days with low resistance.

Need to do more rolling and stretches. Hip flexors feel locked up and glutes, ITB, adductor are tender.

Good days and bad days, possibly overdone it a few times, but trying to be careful.

* Week 4-5, I had a big set back. I was in pain most of the time. I returned to work and I was generally doing too much. As I began doing more exercise, my lower leg issues - calf, flexor hallucis longus - began to hurt again. I had medial knee pain (worked on VMO activation and calf raises). My right hip also started hurting (suspected labral tear) and presented with Psoas pain. I started to feel overwhelmed by the amount of rehab however the physio helped to prioritise. 

Protocol (4-6 weeks) – exercise bike with low resistance, hip flexion 90 degrees, glute activation standing and walking, bridging, hamstring and adductor stretches, internal rotation, leg circles. No external rotation. Still tired and some pain relief especially when walking too much.

Groin stiffness on flexion greater than 90 degrees. Still struggling to actively hip flex.

Physio (4-6 weeks) 4 point QF activation, resistance band abduction and extension, rolling and gentle hip flexor stretches. Strength work for upper body. Bike work 30+ minutes everyday with resistance. Need to do more work on rolling and gentle stretches.

Good days and bad days; hormonal issues making life difficult.

Physio exercises (6-8 weeks) TRX half squat, hip flexor stretches, bridges (attempted single leg bridges), lunge stance but hurt hip flexor, 4 point QF activation, resistance band abduction and extension, rolling and gentle hip flexor stretches, calf raises, single leg extension (VMO activation)

Gradual external rotation. Strength work for upper body and core/abs (no rotation).

Weeks 8-12:  

* I began setting 2-weekly goals. Ankle dorsiflexion and foot pain was prominent. Hip slowly progressing (some groin pain). My right hip began to settle. I changed my focus to mobilising thoraco-lumbar junction. At 11-weeks post-op, I began small amounts of running however I increased too quickly. I pulled up achy in the hips and tight in the thoraco-lumbar spine, the following day. I decided to stop running for a further 2-3 weeks.

ROLLING! Thoracic spine rotation stretches.
Chiropractic adjustment everyday for thoracic spine and foot!

Protocol and physio (8-12 weeks) – TRX half squat and get ups, hip flexor stretches, bridges (attempted single leg bridges), 4 point QF activation, resistance band abduction and extension, calf raises. Strength work for upper body and core/abs (no rotation).

11-weeks - started running small amounts. Initially I could only last 60 seconds before significant groin pain. Then, I progressed to 1-2km, 3km, 5-6km. 
I attempted 8km and pulled up very sore - my entire leg and back ached. 
I stopped running completely for 2-3 weeks.

Weeks 12-18:  

* I was hoping to be running by 12-14 weeks but instead I'd had a setback because I'd tried running too early (11-weeks) and I increased too quickly. I took 2-3 weeks off and tried again around 16-weeks post-op. I began clinical pilates, which helped significantly! I started running weekly on an AlterG treadmill (anti-gravity). It was amazing! I loved being able to run, sweat and increase my heart rate without the same impact on the joints. I ran at 65% of my body weight. I continued with strength progressing to integrated exercises, more single-leg exercises and thoracic mobility. I noticed a pattern of focusing on cross-training and strength, but not enough mobility for my hip.

ROLLING! Thoracic spine rotation stretches.
Chiropractic adjustment everyday for thoracic spine and foot!

Protocol and physio exercises – Squat and get ups, hip flexor stretches, bridges, calf raises, leg press, deadlift, single-leg deadlifts, torsonator exercises, Lat Pulldown, Chin ups, core work
Clinical Pilates

No running after pulling up sore between 11-12 weeks. 
Began running on an AlterG treadmill at 65% of my body weight - Amazing!
Around 16-weeks, I tried running again. Small amounts. Sometimes I would feel ok, other times I pulled up very sore (hormones seemed to be a significant factor in pain levels!)

Weeks 18-20:     NOW!

* I started running weekly on an AlterG treadmill (anti-gravity). I increased from 65-70% of my body weight. I began focusing more on mobility, specifically Limber 11 (2-3 times per day), cross-training and strength work. I continued clinical pilates. I could run 5-6km outside and 5-8km on a treadmill. Any further would result in significant pain the following day.

LIMBER 11! (https://www.defrancostraining.com/joe-ds-qlimber-11q-flexibility-routine/)
You Tube Limber 11 (It became part of my daily routine from approximately 16-weeks post-op).
Chiropractic adjustment every second day for thoracic spine and foot!

Protocol and physio exercises – Squat and get ups, hip flexor stretches, bridges, calf raises, leg press, deadlift, single-leg deadlifts, torsonator exercises, Lat Pulldown, Chin ups, core work
Clinical Pilates
I decreased my physio but started booking regularly myotherapy appointments for massage and dry needling. As mentioned, I'm exercise-compliant regarding strength but I need to work on mobility and treatments. 
AlterG treadmill at 70% of my body weight - Amazing! Treadmill runs at approximately 10km/hr for 5-8km. Outside runs (5-6km maximum)
* I tried running 8-10km outside a couple of times and pulled up very sore! It lasted for days!
I'd entered Great Ocean Road 45km in May 2016 however after being so sore, I decreased to 23km event. (Hormones still a significant factor in pain levels!)

* Goals for the next few weeks:
- Cardio and strength training daily
- Limber 11, 2-3 times per day 
- Yoga/Pilates weekly
- Myotherapy treatments weekly
- Chiropractic adjustments

Note: People ask if I'm happy I had surgery. My biomechanics are better. I can squat better, sit cross-legged on the floor and run with a neutral gait. I still sleep with a cushion in between my legs and have some limited movement (flexion and rotation). However, pain levels are still higher than pre-op. One reason it took me so long to have surgery was my pain levels were low. Most days it didn't bother me (I'd adapted). Most runs it didn't bother me (I'd learnt to externally rotate my hip). But I lost power, speed and most of all, I had foot pain (which refused to go away because I couldn't put my hip in a neutral position). 2016, I've entered 2 half-marathons (6 months post-op) and aim to run a marathon (12 months post-op). My goal is to mobilise daily, adhere to weekly treatments and regular pilates/yoga. I have years of poor function to correct. It will take dedication. 
Thanks for following my story :)