Saturday, 4 June 2022

78 - Starting again from scratch

 .... follows: 77 - The Winter season

I have been non-stop for almost a decade now.  I peaked with a marathon in 2015 and have run a heap of sub 90 minute half marathons along the way.  At my peak I was just about jogging a sub 20 5 km run.  I peaked with an 18:06 on a dry sunny morning at Inverloch parkrun in November 2016.  Some time after that I had a run of TEN consecutive sub-19 minute parkruns.

In the past few years I have slowed significantly with a kidney condition that swells up my legs.  I had a treatment in December 2021 and had a period in January this year where I was running freely again and speeding up.  But when I returned to work the swelling returned.  Last week I had another treatment and hold hope that it will have an affect.

All through that I continued my running, getting out at least four or five times per week.  I've dropped it back a bit from the peak but was able to keep up the 40 km weeks.

A couple of weeks ago, after avoiding the Covid virus for so long, I was hit with a severe bout of the flu.  It hit me hard and I was bedridden for a couple of days.  I had to stop running.  I only missed the one parkrun but there has been only the rare midweek run - short and slow - in recent weeks.  My fitness has gone and my leg muscles have softened.  It is turning in to a full-on reset.  Maybe it will be what I need.

So - am I too old now?  Will I ever run another sub-20 5 km?  Who knows?  Right now I am re-building.  I have to make sure that I do the stretching.  Maybe the reset of the leg muscles will allow me to regain some bounce?  Only time will tell.

Fri 3/6 am:  6.66 km - 5:24 average pace - 5:14 fastest km - Ave stride 1.29 m

With a very light week I tried to go wth Mal and Jeff early and stayed with them for a kilometre.  I really struggled in the middle and thought I may need to walk for a bit.  I stayed running, stayed under 5 minute pace and finished ok to get a time I was really happy with.

Sat 4/6 am:  3.04 km - 5:29 average pace - 5:17 fastest km - Ave stride 1.25 m
Sat 4/6 am:  Inv parkrun - 23:38 - 4:33, 4:47, 4:59, 4:49, 4:40 - Ave stride 1.37 m

Monday June 6th to Sunday June 12th
The weather!  Rain, wind and cold!  Monday was out and then Tuesday as well.  My chest was crying out for a run and I have a problem with the lower right leg and wanted to get a run in on that too.  Finally on Wednesday I got to get out there for a bit of a jog.  It helped me to get back on track a bit more with my health.

Wed 8/6 am:  5.17 km - 5:27 average pace - 5:08 fastest km - Ave stride 1.23 m

Fri 10/6 am:  5.18 km - 

It was a real light week.  I had no expectation for parkrun but ran surprisingly well.  My legs, particularly lower legs are softening up so I am careful to ensure that I don't go too hard and damage a muscle.  I have soreness in the lower right leg when cold but it goes away when warmed.  Not really sure what it is.  I found myself having much better breathing this week.

Sat 11/6 am:  3.00 km - 5:18 average pace - 4:53 fastest km - Ave stride 1.29 m
Sat 11/6 am:  Inv parkrun - 23:23 - 4:30, 4:44, 4:48, 4:36, 4:39 - Ave stride 1.40 m

I had a rest for the remainder of the Queens Birthday long weekend.  On Sunday I kept an eye on Strava, watching the runners doing the Longest Run around Gippsland parkrun courses.  One of my goals is to get back to be able to run all seven next year.

Monday June 14th to Sunday June 19th
Rest day on Monday with the week starting with a beach run before work on Tuesday.

Tue 14/6 am:  5.58 km - 5:20 average pace - 5:01 fastest km - Ave stride 1.29 m
Wed 15/6 am:  3.95 km - 5:19 average pace - 5:15 fastest km - Ave stride 1.27 m

Fri 17/6 am:  6.27 km - 5:34 average pace - 5:22 fastest km - Ave stride 1.24 m

It was off to Phillip Island parkrun on Saturday morning and it was a real struggle.  I have lost most of my fitness and my muscles have softened.  I have to be aware of not injuring as I try to rebuild.  I was able to find something in the final kilometre.

Sat 18/6 am:  2.11 km - 5:37 average pace - 5:18 fastest km - Ave stride 1.21 m
Sat 18/6 am:  PI parkrun - 24:43 - 5:00, 5:02, 4:55, 5:08, 4:41 - Ave stride 1.32 m

On Sunday I hosted the 3rd race of the Road Runners handicap series at Koonwarra.  I set up the course using Strava but then ran out on it early to mark the turns.  In the race I just had nothing.  I was the last runner in and just never had anything at all.  The pace has gone and it is a struggle all the way.

Sun 19/6 am:  3.06 km - 5:24 average pace - 5:20 fastest km - Ave stride 1.28 m
Sun 19/6 am:  5.11 km - 4:39, 4:51, 4:59, 5:11, 4:54 - Ave pace 4:51 - Ave stride 1.37 m

Monday June 20th to Sunday June 26th
I woke up bent over and stiff to start the new week.  It took forever to warm up in the run but the body did eventually loosen.  It was a slow run though.

Mon 20/6 am: 5.10 km - 5:33 average pace - 5:17 fastest km - Ave stride 1.23 m
Wed 22/6 am:  7.61 km - 5:21 average pace - 5:00 fastest km - Ave stride 1.27 m
.... 4x 125 m intervals (ave pace):  3:55, 3:57, 3:48, 3:38

Thu 23/6 am:  4.64 km - 5:34 average pace - 5:24 factest km - Ave stride 1.24 km

Running is generally slow at the moment, especially midweek.  I try to push harder but there is nothing.  The intervals on Wednesday were promising.  I may need to try some fartlek running.

Fri 24/6 am:  4.12 km - 5:34 average pace - 5:13 fastest km - Ave stride 1.24 m

I put in a late volunteer to be the running photographer at Invy parkrun.  From the start I ran hard to get to the front then got most people at the start.  I ran to various positions on the course then stopped for photos.  I pretty much got each runner multiple times.  The astonishing thing was that my watch time when was only 23:40 after I returned to the finish line - only about 20 seconds slower than recent times.  Interestingly my average stride was 1.47m, about 10cm longer than recent faster runs.

Sat 25/6 am:  2.84 km - 5:29 average pace - 5:28 fastest km - Ave stride 1.24 m
Sat 25/6 am:  5.01 km - 4:58 average pace - 4:48 fastest km - Ave stride 1.47 m

Sun 26/6 pm:  6.53 km - 5:34 average pace - 5:25 fastest km - Ave stride 1.24 m

Monday June 27th to Sunday July 3rd
After two thirty plus kilometre weeks I started the new week having not run a 10 km run in six weeks.  The back was stiff but the rest of my body felt ok so I set off on the 10km course.  It took me 6 km to warm up and then a soon started slowing down again.

Mon 27/6 am:  10.10 km - 5:17 average pace - 4:58 fastest km - Ave stride 1.29 m

School holidays and on Tuesday I headed to Wilson's Prom for a couple of nights and, as it turned out, a fair bit of walking.  I hiked 12 km on Tuesday with 6.56 up to Mt Oberon and back and then 5.44 around Tidal River later in the day, deciding that was enough and no run was needed.

On Wednesday I started with a 4.85 km dawn walk around the camping area and then had a run on the loop road and the Loo-Ern track.  After lunch I hiked to Pillar Point and then over the Tidal Overlook walk, a total of 7 km.

Wed 29/6 am:  6.06 km - 5:21 average pace - 5:09 fastest km - Ave stride 1.27 m
Thu 30/6 am:  5.59 km - 5:24 average pace - 5:10 fastest km - Ave stride 1.27 m

Wednesday started with a 2.81 km dawn walk as the sun came up.  I followed up with a run after breakfast and then started packing up to leave Tidal River.  On the way out I walked at Whisky Bay (1.45 km), Derby River (2.93 km) and the Stockyard on the park boundary (0.89 km).  All up I walked just under 32 km over the three days.

I gave the hips a rest on Friday, the start of the new month.  On Saturday morning I was at Inverloch parkrun.  The warm up was slow.  I started the parkrun well though and pretty much held my pace.  It was my fastest run at Inverloch since April.


Sat 2/7 am:  2.78 km - 5:36 average pace - 5:23 fastest km - Ave stride 1.23 m
Sat 2/7 am:  Inv parkrun - 22:40 - 4:32, 4:34, 4:37, 4:30, 4:38 - Ave stride 1.43 m

Sun 3/7 am:  10.06 km - 5:06 average pace - 4:56 fastest km - Ave stride 1.32 m

Monday July 3th to Sunday July 10th
After two surprisingly good runs on the weekend it was back to the weekly plod on Monday.  I ran just before lunch and just had no second gear.

Mon 4/7 am:  6.11 km - 5:20 average pace - 5:08 fastest km - Ave stride 1.27 m
Tue 5/7 am: 6.36 km - 4:56 average pace - 4:33 fastest km - Ave stride 1.36 m
.... 6x 125 m intervals (ave pace):  3:39, 3:29, 3:20, 3:24, 3:17, 3:01

Wed 6/7 am:  7.01 km - 5:21 average pace - 5:04 fastest km - Ave stride 1.27 m

On Thursday morning I headed to East Gippsland for a few days to end the holidays.  All the way to Mallacoota where I had a run on Friday morning.  I ended up sleeping in a bit longer on Saturday morning - no parkrun in Mallacoota! and then again in Lakes Entrance on Sunday morning.

Fri 8/7 am:  6.75 km - 5:09 average pace - 4:53 fastest km - Ave stride 1.31 m

Monday July 11th to Sunday July 17th
A new week and a new term at school but it will be a disrupted week with the year 12 camp in Melbourne from Tuesday to Friday.

On Monday morning I ran with the heavier training runners and I am finding I am much slower in those runners - about 20 seconds per kilometre.  Today, geing fresh, I felt I was running well but it clocked in at a 5:48.

Mon 11/7 am:  6.71 km - 5:24 average pace - 5:06 fastest km - Ave stride 1.27 m

Tuesday was an early start to head to camp, so no time for a run.  It was the start of a whole lot of walking though right through to Friday.

Wed 13/7 am:  7.39 km - 5:59 average pace - 4:53 fastest km - Ave stride 1.17 m
Thu 14/7 am:  7.03 km - 5:48 average pace - 4:52 fastest km - Ave stride 1.18 m

Friday was our come-home day with an early start, so no time for a run.  There was a bit more walking around Monash University before we came home.

Sat 16/7 am:  1.46 km - 6:00 average pace - Ave stride 1.47 m
Sat 16/7 am:  PI parkrun 24:17 - 5:02, 4:57, 4:42, 4:57, 4:44 - Ave stride 1.34 m

Sunday morning was race 3.5 or the Road Runners handicap series - an additional race that I fitted in late.  After my big week at camp and a socail function on Saturday night I wasn't feeling confident and felt heavy in the warm up.  Local runner James set up the course at Coronet Bay and Miriam was the race coordinator, so I just got to run.  I was on the same handicap as new runner Belinda who pulled ahead in the second half.  I was happy with my time though, running to my handicap in this race.
Sun 17/7 am:  1.56 km - 5:09 average pace - Ave stride 1.31 m
Sun 17/7 am:  5 km - 4:54, 4:54, 4:49, 4:34, 4:33 - Ave stride 1.38 m

Monday July 18th to Sunday July 24th
A combination of rain and my tiredness led to a rest day on Monday morning.  Still recovering from the camp I slept after work on Monday.  I was up bright and early for a hill run on Tuesday morning.  It was 2 degrees celcius and I ran with 2 sets of gloves on.

Tue 19/7 am:  8.11 km - 5:21 average pace - 5:12 fastest km - Ave stride 1.29 m

I took the morning off from running on Wednesday because of the cold weather and that I was getting a blood test.  During Wednesday I started getting a soreness in my left glute.  It just slowly got worse over the next few days, probably not helped by a couple of walks I put in to keep on the move.  I am barely able to walk so it has put a premature end to my running week.  At 8 km for the week that will be my lowest total in a long while.

There was no parkrun for me on Saturday morning, not even a parkwalk.  Sunday was another run-free day but the glute was on the improve.

Monday July 25th to Sunday July 31st
My glute felt good enough for a stretch out on Monday morning so I headed out for a jog.  The pace was very slow all the way around but I came out of it ok.

Mon 25/7 am:  5.14 km - 6:17 average pace - 6:01 fastest km - Ave stride 1.13 m
Tue 26/7 am:  6.26 km - 5:50 average pace - 5:38 fastest km - Ave stride 1.19 m

After two days of running I rested again on Wednesday morning.  On thursday I ran in a lighter pair of old Daucony runners.  I did so again on Friday and did get to sub 5 pace on each day.

Thu 28/7 am:  7.30 km - 5:16 average pace - 4:59 fastest km - Ave stride 1.30 m
Fri 29/7 am:  5.01 km - 5:19 average pace - 4:52 fastest km - Ave stride  1.27 m

Saturday at parkrun.  The temperature was down near freezing and there was ice everywhere as the sun rose in a clear sky.  I warmed up in a long sleeve shirt and a jacket, then ran parkrun with two pair of gloves.  Given the past fortnight I was very happy with the time.

Sat 30/7 am:  2.43 km - 5:24 average pace - Ave stride 1.28 m
Sat 30/7 am: Inv parkrun - 23:47 - 4:42, 4:50, 4:55, 4:42, 4:41 - Ave stride 1.40 m

These runs were my first in the new Saucony Enduro Pro 3 runners.  Weighing in at 524 grams new, they are the lightest I've bought.  Running in them I got my average stride out to 1.4 metres.  I hope to build on that in coming weeks.  The parkrun was the same pace as the WRR handicap race a fortnight ago, but with the average stride 2 cm longer.

Another Sunday off, staying over in Melbourne on Saturday night.

Monday August 1st to Sunday August 7th
I started the week, and the new month, with a sunrise run near home.

Mon 1/8 am:  6.11 km - 5:15 average pace - 5:05 fastest km - Ave stride 1.28 m
Tue 2/8 am:  10.04 km - 5:17 average pace - 4:57 fastest km - Ave stride 1.28 m
I followed up the 10 km run with some strides / intervals on Wednesday morning.  They weren't incredible fast - I am very stiff at the start of each day - but they did get quicker as I loosened up.  All were sub 4 pace.

Wed 3/8 am:  5.99 km - 5:22 average pace - 5:02 fastest km - Ave stride 1.26 m
.... 5x 125 m intervals (ave pace):  3:46, 3:56, 3:30, 3:29, 3:30

Fri 5/8 am:  6.92 km - 5:11 average pace - 5:01 fastest km - Ave stride 1.30 m

On Saturday morning I was at Inverloch parkrun.  My right knee had not felt right for some time now and I have had terrible back stiffness recently.  Before I left I did the exercises my Chiropractor gave me to do years ago.  I heard a massive crack as the knee moved back into position.  The run today then felt good.  It appears I have the knee back in place.
Sat 6/8 am:  3.01 km - 5:11 average pace - 4:55 fastest km - Ave stride 1.31 m
Sat 6/8 am:  Inverloch parkrun - 4:59, 5:31, 5:10, 5:00, 4:58 - Ave stride 1.31 m

Another Sunday off :)

Monday August 8th to Sunday August 14th
My knee has felt great ever since it clicked into place on Saturday morning.  I started the week with a run that averaged sub 5 pace, even including the warm up.  I felt I was stepping much more quickly.

Mon 8/8 am:  6.04 km - 4:58 average pace - 4:39 fastest km - Ave stride 1.34 m
Tue 9/8 am:  8.17 km - 5:07 average pace - 4:58 fastest km - Ave stride 1.30 m

Thu 11/8 am:  8.64 km - 5:10 average pace - 5:06 fastest km - Ave stride 1.30 m

On Saturday morning I was off to Inverloch parkrun for my 251st run on that course.  I strapped on the new Sauconys and did the pre-run course check as part of my warm up.  As the parkrun started I found myself with a group that had me running at my current peak.  I pushed hard for 4 km and then eased it in the last.
Sat 13/8 am:  2.35 km - 5:22 average pace - Ave stride 1.30 m
Sat 13/8 am:  Inverloch parkrun - 22:58 - 4:29, 4:35, 4:39, 4:39, 4:48 - Ave stride 1.39 m

Sunday was a rainy morning and another day off.  There have been a few of them lately.

Monday August 15th to Sunday August 21st
There was 60 mm of rain in Wonthaggi on Sunday.  I ran through the wetlands on Monday morning and there was ground water everywhere.

Mon 15/8 am:  5.74 km - 5:33 average pace - 5:27 fastest km - Ave stride 1.22 m

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THE END ..... My running is no longer deserving of a blog.  I was once a pretty good runner, running frequently at around 80% of the Age Grade Rating.

Illness has taken it's toll.  I'll keep running, or trying to, but I am now back at stage 1.  Maybe I'll get it back but right now it's not looking good.

So see ya later and happy running


Sunday, 24 April 2022

77 - The Winter season

 .... follows 76 - On the UP ... now for some events

After a brief respite in January my body struggled again during term one of the school year - it reacts badly to me standing all day.  As I start the Road Runners winter series my speed and stamina appear to be on the up again.

The winter season started with race one of the Wonthaggi Road Runners Handicap series (of six races).  I had been running a lot of intervals in the lead up and ran slightly longer distances in the two weeks before the run.  The day before the race I ran three kilometre intervals at parkrun with recovery at 5 minute pace in between.  They were all in the low 4s for pace and the Sunday Race was a great follow up.

I started with Mal Dunn and we fed off each other for the first half.  I tried a few surges but he kept picking me back up.  I was feeling as good as I've felt when trying to run fast and got back at 4:19 pace, as fast as I've run in a while.  I finished in the top half of the field in 8th place.  It was my longest ave stride since early July last year!

Sun 24/4 am:  2.34 km - 5:02 average pace - 4:57 fastest km - Ave stride 1.36 m
Sun 24/4 am:  5km Hcap Race - 4:22, 4:16, 4:15, 4:27, 4:21 - Ave stride 1.49 m

Monday April 15th to Sunday May 1st
After a strong weekend of running I ran an easy one on the beach at Inverloch on ANZAC Day.  I am colse to the end of my lap of New Zealand with just over 60 km to run as I start a new week.

Mon 25/4 am:  7.65 km - 5:11 average pace - 4:53 fastest km - Ave stride 1.33 m
Tue 26/4 am:  5.03 km - 4:44 average pace - 4:25 fastest km - Ave stride 1.39 m
.... 4x 275 m intervals (ave pace):  3:38, 3:50, 3:50, 3:35

Wednesday was a rest day with a bike ride after work.  On Thursday I ran in the morning and then got out to do Headlampers after work - where a new Road Runner was organising.

Thu 28/4 am:  6.05 km - 5:11 average pace - 4:49 fastest km - Ave stride 1.36 m
.... 7x 125 m intervals (ave pace):  3:35, 3:40, 3:29, 3:31, 3:43, 3:16, 3:40
Thu 28/4 am:  5.01 km - 5:37 average pace - 5:20 fastest km - Ave stride 1.21 m

After a rest day on Friday I headed to Churchill Island for the PI parkrun on Saturday morning.  The covid virus is all around me with dad having it as well as some others close to me.  So far I appear to have dodged it.  I ran a cruisy run this time - taking in the Phillip Island sites.

Sat 30/4 am:  2.10 km - 5:21 average pace - 5:14 average pace - Ave stride 1.24 m
Sat 30/4 am:  PI parkrun - 24:41 - 4:59, 4:58, 4:52, 4:58, 4:48 - Ave stride 1.35 m

Sun 1/5 am:  6.06 km - 5:16 average pace - 4:59 fastest km - Ave stride 1.28 m

Monday May 2nd to Sunday May 8th
I started the new week with an interval session, doubling up on the netball courts I ran six 125 m intervals - the full length of the courts and then six 25 m intervals - the width of the courts.

Mon 2/5 am:  6.02 km - 5:05 average pace - 4:32 fastest km - Ave stride 1.34 m
.... 6x 125 m int (ave pace):  3:17, 3:14, 3:15, 3:04, 3:11, 3:10
.... 6x 25 m int (ave pace):  3:10, 3:08, 3:36, 3:16, 2:50, 4:02

Tue 3/5 am:  8.23 km - 5:11 average pace - 4:56 fastest km - Ave stride 1.30 m

As I approach the end of Run New Zealand I am now within 11 km of the finish line now.

Wed 4/5 am:  7.40 km - 5:14 average pace - 5:02 fastest km - Ave stride 1.29 m

Run the World / Run New Zealand - I slept in and listened to the rain on Thursday morning.  Then at Headlampers on Thursday evening I completed my 4710 km virtual run around New Zealand.  I started the run in August 2020, taking 21 months to complete it.  There has been a lot of turmoil in my life and the world in general over the 21 months.  My lap of NZ has been one of the few constants over that time.

Thu 5/5 pm:  5.01 km - 5:23 average pace - 5:13 fastest km - Ave stride 1.25 m
Thu 5/5 pm:  5.01 km - 5:23 average pace - 5:17 fastest km - Ave stride 1.26 m

On Saturday I was up early to head to Hastings for parkrun.  I listened to rain on the roof all night and had thoughts of baulking at the drive.  But we went and it was cold and windy but the rain had stopped by the time we got there.  My warm up was very short and I ran with my cycling skivvy under my singlet.  The Hastings parkrun was the completion of my parkrun alphabet.
Sat 7/5 Hastings parkrun 23:13 - 4:25, 4:31, 4:55, 4:40, 4:30, Ave stride 1.42 m
Sun 8/5 am:  6.09 km - 5:04 average pave - 4:46 fastest km - Ave stride 1.35 m

Monday May 9th to Sunday May 15th
I started the week with a rest day.  I woke with the alarm but my body just didn't feel like running so I had a rest instead.

Tue 10/5 am:  10.09 km - 5:09 average pace - 4:56 fastest km - Ave stride 1.33 m
Wed 11/5 am:  6.28 km - 5:00 average pace - 4:34 fastest km - Ave stride 1.35 m
.... 4x 280 m intervals (ave pace):  3:41, 3:50, 3:51, 3:39

Thursday was a rest day.

Fri 13/5 am:  6.54 km - 4:59 average pace - 4:50 fastest km - Ave stride 34 m

On Saturday morning I met Em, Brett and Jack at Phillip island parkrun.  It was a grey morning with a cool north breeze, but quite mild.  The showers threatened but stayed away until lunchtime.  I was planning an easy paced run but at the start it opened up for me with no fast runners.  I ran to the front and was able to maintain my lead all the way.  My legs, with feet in the heavier runners, went to jelly late in the run but I finished ok.  It was my 101st FIRST token, coming 15 and a half months after my 100th.  It has been a long drought.

Sat 14/5 am:  2.03 km - 5:17 average pace - 5:08 fastest km - Ave stride 1.28 m
Sat 14/5: PI parkrun - 23:19 - 4:39, 4:46, 4:39, 4:50, 4:32 - Ave stride 1.39 m

I stayed in bed on Friday and rested the body.  I went for a bike ride instead when I got up

Monday May 16th to Sunday May 22nd
Another day off on Monday after spending the night in Inverloch.

Tue 17/5 am:  10.01 km - 5:04 average pace - 4:48 fastest km - Ave stride 1.32 m

I started Wednesday in Inverloch. It was a wet morning so I never ran.  During the afternoon I started to develop a dry cough that got worse overnight.  I skipped work on Thursday and spent most of the day in bed.  I went out for a slow jog early afternoon to just try and sweat it out a bit, then I slept more in the afternoon.

Thu 19/5 pm:  6.01 km - 5:36 average pace - 5:23 fastest km - Ave stride 1.23 m

Friday I hit rock bottom and could not get out of bed.  I stayed in bed all Saturday morning, missing out on parkrun too.  I did get out into the sun for a walk on Saturday afternoon.  On Sunday morning I drove to Newhaven to host the WRR Handicap Race 2 but I didn't run.  I was starting to feel a little better late Sunday and did get to work oon Monday.  I tested frequently for Covid with RATs but all were negative.  It seems that the flu hit me.

Monday May 23rd to Sunday May 29th
The early part of the week was all about getting to work anf then recovery.  Each evening I was straight to bed after work and I snoozed.  I felt well enough to have a run on Thursday morning.  I started ok but then just wound down in the final 2 km.

Thu 26/5 am:  4.41 km - 5:29 average pace - 5:06 (2nd) fastest km - Ave stride 1.27 m
Fri 27/5 am:  4.14 km - 5:19 average pace - 5:14 fastest km - Ave stride 1.29 m

I ran at Inverloch parkrun on Saturday morning.  I only ran a short warm up then ran a bit faster than I had been anticipating in the 5 km.  I was pleasantly surprised that I could lift the pace in the fifth,

Sat 28/5 am:  1.33 km - 5:20 average pace - Ave stride 1.31 m
Sat 28/5 am:  Inv parkrun - 22:53 - 4:38, 4:51, 4:56, 4:58, 4:33 - Ave stride 1.37 m

Sunday was another rest day with a big sleep in.

Monday May 30th to Sunday June 5th
My chest is still quite affected by the flu so I chose not to run in the cold air on Monday morning.  It looks like being a very light week with a lot of cold air on the way for the start of winter.

Sunday, 20 February 2022

76 - On the UP ... now for some events

 .... follows 75 - Entering 2022 full of hope

With a bit of hard work and some medical success there have been significant improvements in running speed and endurance.  On Saturday I ran my fastest 5 km in seven months with some real consistent speed in the second half.  The swelling in my legs has reduced and I have an appointment with my specialist this week.

Now is the time to find some events, with events returning after being dormant during the Covid scare.  The goal will be to run a 10 km ebent in under 43 minutes and then find improvement from there.

I'm also at the tail end of my virtual lap of New Zealand in Run the World.

Monday February 21st to Sunday February 27th
On Monday morning I walked in Inverloch with a friend, saving my legs for intervals on Monday after work.  My legs felt really good for the session and I ran with some real speed at times, running in the springy Saucony runners that came from Davin.

Mon 21/2 pm:  5,20 km - 5:04 average pace - 4:48 fastest km - Ave stride 1.34 m
.... 50m & 100m # intervals (ave pace):  3:31, 3:03, 2:58 # / 2:53, 3:11 (60m)
................................................................3:30, 2:55, 3:13 # / 2:59, 3:23, 3:16 #

Tue 22/2 am:  10.03 km - 5:13 average pace - 4:58 fastest km - Ave stride 1.30 m

I've been a bit stiff and sore this week.  The old knee - hip issue is back.  I think the knee is back in place but the hip and back are pretty stiff first thing.  Tuesday's run was a real slow start.  I was much better on Wednesday and loosened up really well.  I ran six intervals at the netball courts, getting faster than 20 k,/h in each of the last four intervals.  I peaked at 2:45 pace during the sixth interval.

Wed 23/2 am:  6.74 km - 4:56 average pace - 5:34 fastest km - Ave stride 1.38 m
.... 125 m intervals (ave pace):  3:14, 3:25, 3:12, 3:05, 3:04, 2:56

Thu 24/2 pm:  4.97 km - 5:55 average pace - 5:33 fastest km - Ave stride 1.16 m

As parkrun morning dawned the massive easterly that we have had all summer was back.  It was a real hard push from west to east on the parkrun course pushing Jack in the jogger.

Sat 26/2 am:  3.20 km - 5:09 average pace - 4:48 fastest km - Ave stride 1.31 m
Sat 26/2 am:  Inv parkrun - 23:42 - 4:43, 3:45, 4:46, 4:50, 4:34 - Ave stride 1.36 m

Sunday was a day off running, a rarity for a weekend.

Monday February 28th to Sunday March 6th
No run on Monday morning but I cycled 14 km instead.  After work I ran inyervals at the Road Runners session.  I ran the interval course (3) west of the Angling club as well as the camp ground speed bumps (2) east of the Angling club.  There are four intervals, running fast, rest etc between each speed bump.
Mon 28/2 pm:  6.57 km - 5:15 average pace - 5:01 fastest km - Ave stride 1.28 m
.... 3x west int (Ave):  4:26 (50), 4:02 (50), 3:54 (100)
.... 8x east (Ave):  3:52, 4:14, 3:56, 4:12, 4:02, 3:41, 3:48, 4:17
.... 3x west int (Ave):  3:24 (50), 3:38 (50), 3:54 (100)
.... 8x east (Ave):  3:28, 3:46, 3:37, 3:50, 3:35, 3:27, 3:44, 3:51
.... 3x west int (Ave):  3:32 (50), 3:16 (50), 3:51 (100)

Tue 1/3 am:  8.10 km - 5:16 average pace - 4:47 fastest km - Ave stride 1.30 m

Wed 2/3 am:  6.06 km - 5:16 average pace - 5:09 fastest km - Ave stride 1.30 m
.... 6x 125 m intervals (ave speed):  3:43, 3:34, 3:36, 3:19, 3:25, 3:10

My knee / hip problem had been with me for over a week so I took a couple of days off running on Thursday and Friday, with a cycle on Friday morning.  On Friday I was able to finally manipulate my knee back into it's correct position.

The rain came on Friday night and was constant.  It stopped just in time for parkrun.  I went across to Phillip Island for a run on the damp gravel.
Sat 5/3 am:  2.13 km - 5:07 average pace - Ave stride 1.31 m
Sat 5/3 am:  Churchill Is parkrun - 4:35, 4:27, 4:34, 4:54, 4:37 - 22:59 - Ave stride 1.39 m

Sun 6/3 am:  10.33 km - 5:11 average pace - 4:51 fastest km - Ave stride 1.31 m

Monday March 7th to Sunday March 13th
After a rough weekend I needed a short run to start the week so I ran into town and back.  Given that I ran in the morning I chose not to run the the Road Runners interval session.

Mon 7/3 am:  5.00 km - 5:09 average pace - 4:55 fastest km - Ave stride 1.31 m
Tue 8/3 am:  10.04 km - 5:08 average pace - 4:49 fastest km - Ave stride 1.32 m

The knee feels ok but the back and hip are stiff first thing in the mornings.  On Wednesday I stretched and then started off slowly but started to feel good about 500 metres in.  From there I ran well, getting in som fast intervals.

Wed 9/3 am:  6.02 km - 5:07 average pace - 4:45 fastest km - Ave stride 1.31 m
.... 7x 125m (ave pace):  3:35, 3:43, 3:31, 3:19, 3:30, 2:59, 3:14

I ran with Mal and Etty on the bike at Headlampers on Thursday after work.

Thu 10/3 pm:  5.45 km - 5:36 average pace - 5:19 fastest km - Ave stride 1.22 m

I had a rest on Friday and went for a short morning cycle instead.  On Saturday the perfect day dawned for parkrun - sunny and a light breeze.  I ran with Jack for all but the final 500 m when Emma took him.
Sat 12/3 am:  2.81 km - 5:03 average pace - 4:54 fastest km - Ave stride 1.31 m
Sat 12/3 am:  Inv parkrun 23:20 - 4:46, 4:52, 4:43, 4:37, 4:37 - Ave stride 1.35 m

I had a rest day on Sunday.

Monday March 14th to Sunday March 20th
Labor Day on Monday so I was able to get in a good solid run at Inverloch

Mon 14/3 am:  8.02 km - 4:56 average pace - 4:42 fastest km - Ave stride 1.39 m
Wed 16/3 am:  6.06 km - 5:13 average pace - 4:25 fastest km - Ave stride 1.33 m
.... 6x 125 m intervals & 280 m stride (ave):  3:33, 3:33, 3:32, 3:29, 3:16, 3:04 & 4:00

With days off on Tuesday and Wednewsday my body is resting.  I have a sore big toe on the right foot.  I also have much of the swelling returning in the legs.  On Friday I set out to run four of the 280 metre strides at 4 minute pace.  I exceeded expectations, running six and comfortably running them all sub four minute paced.

Fri 18/3 am: 8.25 km - 5:04 average pace - 4:38 fastest km - Ave stride 1.34 m
.... 6x 280 m stides (ave):  4:01, 4:05, 3:50, 4:00, 3:52, 3:45

Saturday morning and I was at Inverloch parkrun without Jack to push.  I enjoyed the solo hitout but the legs were a bit weary from the intervals during the week.  I ran some nice consistent pace though.
Sat 19/3 am:  5:20 average pace - 5:15 fastest km - Ave stride 1.29 m
Sat 19/3 am:  Inv parkrun 22:43 - 4:32, 4:36, 4:39, 4:36, 4:30 - Ave stride 1.42 m

Sunday turned out to be another rest day.

Monday March 21st to Sunday March 27th
Under a spectacular sunrise I started the new week with a longer run.

Mon 21/3 am:  9.55 km - 5:13 average pace - 4:55 fastest km - Ave stride 1.31 m
Tue 22/3 am:  8.23 km - 5:12 average pace - 4:51 fastest km - Ave stride 1.33 m

It was a stiff, slow start on Wednesday.  My weight is up again and I have the swelling back.  On top of that my back is quite stiff at times.  The run Wednesday started slowly but I did have good speed in the strides, after warming up

Wed 23/3 am:  6.06 km - 5:07 average pace - 4:37 fastest km - Ave stride 1.33 m
.... 5x 280m intervals (ave pace):  4:01, 3:48, 3:49, 3:49, 3:47

Thursday was a day off to rest a stiff body.  At school I played staff versus student netball and have pulled up even more stiff.  I loosened a bit on the Friday morning run but stiffened again at night.

Fri 25/3 am: 6.90 km - 5:06 average pace - 4:54 fastest km - Ave stride 1.33 m

Saturday morning dawned as a perfect Autumn morning with crisp air, clear skies and no breeze.  Jack was sleeping in so I got in a solo run.
Sat 26/3 am:  3,28 km - 5:09 average pace - 4:50 fastest km - Ave stride 1.31 m
Sat 26/3 am: Inv parkrun - 22:18 - 4:28, 4:27, 4:31, 4:26, 4:31 - Ave stride 1.44 m

Sunday was a day off after a sleep over in Inverloch and with an early start to get to the footy.

Monday March 28th to Sunday April 4th
I ran under a beautiful sun rise on Monday morning but I was feeling quite flat.  There was never really any speed and it was hard yakka all the way.  I'm still paying the price for my netball game last week with my knee / hip issue.

Mon 28/3 am:  6.34 km - 5:18 average pace - 5:06 fastest km - Ave stride 1.28 m

Tuesday was another day off.  It was dark and my body was sore so I stayed in bed.

Wed 30/3 am:  7.04 km - 4:57 average pace - 4:36 fastest km - Ave stride 1.36 m
.... 5x 280 m intervals (ave pace):  3:54, 3:07, 3:59, 3:52, 3:55

On Thursday morning I ran a fartlek with six intervals ranging from 160 to 600 metres.  The lactic acid set in after the third stride and it was a tough return.

Thu 31/3 am:  7.43 km - 5:02 average pace - 4:41 fastest km - Ave stride 1.35 m
.... 6x fartlek:  350 / 4:17, 270 / 4:09, 4:20 / 4:08, 600 / 4:31, 570 / 4:21, 160 / 3:55

Another rest day on Friday.  It was a cold(ish) and dark morning and there was no motivation to get out of bed.  I did get up on Saturday, for parkrun.  Now of our long-term regulars, Ina Kelly, ran her 250th.
Sat 2/4 am:  3.10 km - 5:09 average pace - 4:57 fastest km - Ave stride 1.34 m
Sat 2/4 am - Inv parkrun - 22:15 - 4:29, 4:23, 4:29, 4:32, 4:28 - Ave stride 1.45 m
Sat 2/4 am:  2.26 km - 5:13 average pace - 4:59 fastest km - Ave stride 1.29 m

Sunday was a rest day with a sleep in staying in Melbourne.

Monday April 4th to Sunday April 10th
At the start of week 10 of the school term I am quite exhausted.  The goal this week was to step up the running a little to prepare for a big two weeks of holidays.

Mon 4/4 am:  6.45 km - 5:09 average pace - 5:03 x2 fastest km - Ave stride 1.29 m

Another rest day on Tuesday with a walk in Inverloch before work.  On Wednesday morning I ran intervals on the netball courts running 3/4 sides trying to be just under 4 minute pace.

Wed 6/4 am:  8.6 km - 5:00 average pace - 4:44 fastest km - Ave stride 1.34 m
.... 6x 275 m intervals (ave pace):  3:59, 3:55, 3:50, 3:54, 3:45, 3:49

Thu 7/4 am:  10.08 km - 5:06 average pace - 4:55 fastest km - Ave stride 1.32 m
Fri 8/4 am:  5.22 km - 5:05 average pace - 4:51 fastest km - Ave stride 1.31 m

Saturday was parkrun at Inverloch.  My warm up consisted of a couple of runs out to Pensioners Point, first with the shovel and then with the broom, to remove sand from the path.  I felt flat whan I got up in the morning - the tired that comes with end of term - so i decided it would be a slower run this week.
Sat 9/4 am:  1.18 km - 5:10 average pace - Ave stride 1.28 m
Sat 9/4 am:  Inv parkrun - 23:48 - 4:47, 4:50, 4:52, 4:56, 4:43 - Ave stride 1.45 m
Sat 9/4 am:  4.14 km - 5:26 average pace - 5:16 fastest km - Ave stride 1.26 m

Monday April 11th to Sunday April 17th
I started the school holidays with a lie in bed and then went out for a late morning run at the Desal.  I got both distance and speed into the run.

Mon 11/4 am:  10.76 km - 4:57 average pace - 4:43 fastest km - Ave stride 1.36 m
Tue 12/4 am:  9.04 km - 4:58 average pace - 4:31 fastest km - Ave stride 1.35 m
.... 4x 275 m intervals (ave pace):  3:50, 4:01, 3:50, 3:45

Wed 13/4 am:  9.60 km - 5:18 average pace - 5:09 fastest km - Ave stride 1.28 m
Thu 14/4 am:  5.93 km - 4:57 average pace - 4:26 fastest km - Ave stride 1.36 m
.... 6x 125 m intervals (ave pace):  3:16, 3:20, 3:01, 2:56, 2:57, 2:53

Friday was a day off running with a cycle instead.  Going into parkrun fresh led to my fastest time in 2 months.
Sat 16/4 am:  3.25 km - 5:08 average pace - 4:55 fastest km - Ave stride 1.29 m
Sat 16/4 am:  Inv parkrun 21:55 - 4:25, 4:24, 4:36, 4:31, 4:32 - Ave stride 1.43 m

Another rest day on Sunday - Easter Sunday.

Monday April 18th to Sunday April 24th
The lead up to our first Road Runners Handicap race of the season next Sunday.  I had a slightly bigger week last week and am looking for similar this week.

Mon 18/4 am:  8.80 km - 5:07 average pace - 4:47 fastest km - Ave stride 1.33 m
Tue 19/4 am:  9.01 km - 4:58 average pace - 4:25 fastest km - Ave stride 1.37 m
.... 4x 275 m intervals (ave pace):  3:46, 3:43, 3:49, 3:49

Wed 20/4 am:  9.40 km - 4:59 average pace - 4:39 fastest km - Ave stride 1.36 m
Thu 21/4 am: 6.77 km - 5:03 average pace - 4:38 fastest km - Ave stride 1.36 m
.... 6x 175 m int (ave pace): 3:29, 3:21, 3:29, 3:12, 3:14, 3:18

Friday was a rest day with an 18 km cycle instead of a run.  Then Saturday morning was parkrun with the fast runners on.  I ran hard in the 1st, 3rd and 5th kilometres with easy recovery running in the 2nd and 4th.
Sat 23/4 am:  3.24 km - 5:06 average pace - 4:47 fastest km - Ave stride 1.34 m
Sat 23/4 am:  Inv parkrun - 22:19 - 4:02, 5:03, 4:03, 5:09, 4:07 - Ave stride 1.45 m

Tuesday, 28 December 2021

75 - Entering 2022 full of hope

 .... follows 74 - Time to get working again

My running year (sort of) ended on Tuesday December 21st when I pulled my right hamstring.  I had pulled up sore after a run for the last day of work four days earlier, had run sore with Jack in the jogger at parkrun the next day and really struggled then pulled up 2 km into my run on the Tuesday.

For the next seven days I did a heap of walking, getting out every day multiple times and covering over 61 km.  I also put in some good kilometres on the bike.  The 5km walk at 9 minute pace on Christmas day was a good one.  The hammy started sore but then by the end was feeling good and felt good from that point.

On December 7th I had been through the second of two infusions to treat my membraneous nephropathy (kidney) condition.  Three weeks later I had started to feel that the swelling was not as bad in my legs.  Then I noticed a sudden drop in weight and significantly reduced swelling.  This has given me hope that 2022 will be a great year!

Wednesday December 29th - I decided to have a test run on the last Wednesday of the year. I stretched before running and again about 600 metres in.  The hamstring felt good but I did feel like I hadn't run in a week - rusty.  In the last kilometre I just felt that if I pushed any harder it would put some strain on my hammy.  I followed up the run with a 24 km cycle out to Cape Paterson and back.

Wed 29/12 am:  3.05 km - 5:39, 5:18, 5:18 - ave pace 5:24 - Ave stride 1.29 m.

Thursday was just a bit of stupidity that risked undoing all the great work of the previous week of walking.  I went out for a run and felt great early.  I decided to run eight short intervals for the Run the World 8th birthday.  My hamstring started to feel a bit sore on the fourth.  I ran a slow lap of the courts, ran two slower intervals then pushed for the last two.  Then I headed home, stopping and walking after 4 km.  There was a little soreness after the intervals.

Thu 30/12 am:  4.00 km - 4:55 average pace - 4:52 fastest km - Ave stride 1.39 m
.... 8x 45m intervals (ave pace):  3:11, 3:18, 3:09, 3:05, 3:59, 4:03, 3:11, 3:32

Friday was a rest day and then I was all set for a good effort at parkrun on the first of 2022.  I set off on the warm up but 800 metres in disaster struck with the right hammy pulling tight again.  I stopped, stretched and then turned back on a slow jog but after a few hundred metres stopped and just walked back.  I rac parkrun slowly with Emma while pushing Jack in the pram.  It was ok at that speed.  It did tighten when it cooled down.

Sat 1/12 am:  1.04 km - 5:34 average pace - Ave stride 1.30 m
Sat 1/12 am:  Inverloch parkrun - 36:15 - 6:57, 7:07, 7:32, 7:21, 7:13 - Ave stride 1.05 m
(with Emma)

I had a rest from running on Sunday, walking 7 km on the beach instead.  I had been in the ocean on Saturday and went in again on Sunday to give the hamstring some water therapy.

Monday January 3rd to Sunday January 9th
On Monday I decided to jog and give it a proper stretch.  It was slow and I was aware of the hammy throughout.  I followed up with 8 km on the bike - pushing hard - and then iced the hamstring.

Mon 3/1 am:  3.17 km - 6:00 average pace - 5:55 fastest km - Ave stride 1.18 m
Tue 4/1 am:  3.41 km - 5:34 average pace - 5:30 fastest km - Ave stride 1.24 m

Wednesday was a rest day.. I had breaky with Shan and then set off for Echuca to see Matt.  I walked at Kilmore and then again in Echuca.

Thu 6/1 am:  3.59 km - 5:27 average pace - 5:01 fastest km - Ave stride 1.25 m
Fri 7/1 am:  4.60 km - 5:11 average pace - 4:53 fastest km - Ave stride 1.32 m

I missed parkrun on Saturday morning.  Sometimes there are more important things to do than parkrun.  As it turns out it was a good one to miss.  After another rest I was ready to push it a bit and test out the hammy.  It passed with flying colours.  There was a touch of sorness in the right calf but I ran through that.  In the end I was running at just a tick over 4 minute pace in the final kilometre.

Sun 9/1 am:  8.25 km - 4:59 average pace - 4:31 fastest km - Ave stride 1.36 m

Monday January 10th to Sunday January 16th
I came out of Sunday's run feeling good.  My legs recovered well and the hamstring strain is now just a memory.  My calf recovered well and on Monday morning I felt good, so decided to give it a little push over 5 km.  The plan was to ease into it since the 5 km also included the warm up.  I was surprised to find my self running at sub 5 pace after only a few hundred metres and was under 5 minutes for the first kilometre.  The challenge then was to maintain speed over the course as my fitness has dropped off a touch.  I managed to achieve that on a humid morning, finishing lathered in sweat.

Mon 10/1 am:  5.01 km - 4:49 average pace - 4:39 fastest km - Ave stride 1.38 m

I stayed out at Inverloch on Monday night and didn't have running gear but was able to run in board shorts, a t-shirt and old runners on Tuesday morning.  I chose to do an easy run.

Tue 11/1 am:  6.05 km - 5:12 average pace - 4:58 fastest km - Ave stride 1.30 m

On Wednesday I organised a Relay "Race" for the Road Runners, between 6:30 and 7:30 pm at the Guide Park, with the course through the Wetlands.  I ran in a team with Emma and Brett and we named it Team Jack.  Jack came around with me for my second lap.  I started with two consecutive laps, taking the jogger and the change-over.  I ran my first lap at 4:52 pace and then the lap with Jack at 5:08 pace.  I was much faster in my third go at it.

Wed 12/1 pm:  3.81 km - 5:04 average pace - 4:55 fastest km - Ave stride 1.31 m
Wed 12/1 pm:  1.91 km - 4:26 average pace - 4:25 first km - Ave stride 1.45 m

Fri 14/1 am:  6.34 km - 5:08 average pace - 4:48 fastest km - Ave stride 1.34 m

.... 6x 65 m intervals (ave pace):  3:43, 3:42, 3:28, 3:22, 3:25, 3:05
.... 4x 125 m intervals (ave pace):  3:36, 3:30, 3:19, 3:05

After some nice intervals on Friday my body was feeling pretty good for parkrun on Saturday.  I ran, pushing the jogger and Jack, with Brett running with us.  As usual it was hard work early on but we were setting a cracking pace.  In the third I felt I had an extra gear but Brett was spent so I eased it back just a touch.  We ended with a pretty big stroller PB of around 50 seconds, running sub 5 minute pace for the first time.

Sat 15/1 am:  3.23 km - 5:02 average pace - 4:35 fastest km - Ave stride 1.35 m

Sat 15/1 am:  Inverloch parkrun - 24:25 - 4:45, 4:59, 5:02, 4:55, 5:06 - Ave stride 1.32 m
Sat 15/1 am:  0.94 km - 6:38 average pace

On Sunday morning I had an easy run out at Inverloch but extended the distance a touch.  I've had an infected tooth over the weekend and haven't been feeling too well.  The run really drained me.

Sun 16/1 am:  8.35 km - 5:11 average pace - 4:40 fastest km - Ave stride 1.31 m

Monday January 17th to Sunday January 23rd
I started the new week with a short run in Inverloch.  It was a slow start with some good speed in the second half.  I followed up with a soak in the ocean and a cycle.

Mon 17/1 am:  5.03 km - 5:04 average pace - 4:48 fastest km - Ave stride 1.33 m

Wed 19/1 am:  10.10 km - 4:56 average pace - 4:47 fastest km - Ave stride 1.36 m
Thu 20/1 am:  8.02 km - 5:10 average pace - 4:55 fastest km - Ave stride 1.32 m

Friday saw a short run with six intervals at the netball courts.  I built up to some great speed by the sixth where I averaged 20 km/h over the 125 metres.

Fri 21/1 am:  5.21 km - 5:02 average pace - 4:40 fastest km - Ave stride 1.33 m
.... 6x 125 m intervals (ave pace):  3:28, 3:28, 3:12, 3:13, 3:12, 3:00

For the first time in a long while I felt great running at parkrun today.  Running with Jack in the Jogger we took another 80 seconds off our PB together.  I was a bit held up in the crowd early but then held some really consistent pace in the final three kilometres.

Sat 22/1 am:  2.34 km - Ave pace 5:22 - Ave stride 1.27 m
Sat 22/1 am:  Inv parkrun 6 km 23:04 - 4:47, 4:45, 4:38, 4:35, 4:37 - Ave stride 1.38 m
Sat 22/1 am:  0.63 km - 6:02 average pace - Ave stride 1.16 m

On Sunday a runner / PE teacher from over at Sandy Point organised a "Prom Coast" run with a 10 km course on the beach at Sandy Point.  It was 2.5 out (into the easterly) and back then repeat.  He intends on having a run each month.  There were about 25 runners and walkers for the inaugural event.

Sun 23/1 am:  1.0 km - 5:11 - Ave stride 1.34m (forgot to start watch - missed girst 600m)
Sun 23/1 am:  10.01 km - 49:05 - Ave pace 4:54 - Fastest km 4:36 - Ave stride 1.37m
.... 5 km splits:  23:43 & 25:07

Monday January 24th to Sunday January 30th
I started the week with an easy run in Inverloch after a good weekend of running.

Mon 24/1 am:  6.18 km - 5:20 Ave pace - 5:04 fastest km - Ave stride 1.30 m

Tuesday was a rest day but I rode the bike in the morning and again in the evening.

Wed 26/1 am:  10.64 km - Ave pace: 5:00 - Fastest km: 4:52 - Ave stride 1.35 m
Thu 27/1 am:  7.16 km - Ave pace: 4:58 - Fastest km: 4:50 - Ave stride 1.36 m
Fri 28/1 am:  6.57 km - Ave pace:  5:03 - Fastest km: 4:45 - Ave stride 1.33 m
.... 6x 125 m intervals (ave pace):  3:14, 3:28, 3:24, 3:16, 3:15, 3:16

On Saturday morning I headed over the bridge to have a run at Phillip Island parkrun.  It was my first parkrun in a while without Jack in the jogger.  I ran ok, holding my pace well and finishing with my fastest kilometre.
Sat 29/1 am:  2.01 km - 5:26 average pace - Ave stride 1.26 m
Sat 29/1 am:  PI parkrun 22:40 - 4:25, 4:35, 4:32, 4:41, 4:23 - Ave stride 1.43 m

Although I was back at work last Friday it feels like Sunday is the last day of the school holidays, before I settle into a whole heap of runs from home.  I decided to head out to the Desal for a run for something different.  I started with the small loop (east) and continued onto the big loop (west).  I was feeling good so I repeated the small loop before returning to the car.  In the last full kilometre I decided to put the foot down a touch to see what I had.  I finished with a 4:30 and took 5 seconds off my average pace.  I feel that I have lost fitness but the final kilometre in each of the past two runs this weekend makes that a lie.  My legs (and whole body) are feeling good.  Swelling is at a real minimum and I am starting to find some speed in my running.  I feel STRONG.

Sun 30/1 am:  10.21 km - 5:02 average pace - 4:30 fastest km - Ave stride 1.33 m

Monday January 31st to Sunday February 6th
I started the week with a progression run, really pushing it in the fifth kilometre and getting under 4:30 pace for the third day in a row.  It was my seventh straight day of running.

Mon 31/1 am:  5.72 km - 4:57 average pace - 4:27 fastest km - Ave stride 1.33 m

January was a great month with the swelling in my legs all but dissappearing and my running on the rise in both fitness and speed.  I was back at work on Friday and Monday with students returning on Tuesday.  I only had one double maths class on Tuesday but there was significant swelling in my legs at the end of the day.  It had been showing up early on my Tuesday morning cycle and I had my first fluid tablet in quite a while.

On Wednesday I ran well after a rest on Tuesday.  I ran the Wonthaggi hills.  There was swelling in the lower legs before and after the run.

Wed 2/2 am:  7.15 km - 5:00 average pace - 4:45 fastest km - Ave stride 1.33 m
Thu 3/2 am:  11.15 km - 5:32 average pace - 5:18 x3 fastest km - Ave stride 1.22 m

I ran a lot further than expected at Headlampers on Thursday so had a rest day on Frday, cycling instead.  I was surprised by how cold it was and lowered my body temperature in the ride.  I really struggled to warm up again after I got home.

On Saturday at parkrun I was back to pushing Jack in the stroller.  I ran with Brett for 3.5 km then I put my foot down and Jack and I flew home.
Sat 5/2 am:  3.01 km - 5:02 average pace - 4:44 fastest km - Ave stride 1.36 m
Sat 5/2 am:  Inv parkrun - 23:56 - 4:40, 4:54, 4:59, 4:52, 4:26 - Ave stride 1.37 m
Sat 5/2 am:  0.80 km - 5:33 (6:51 pace)

Sun 6/2 am:  8.23 km - 5:15 average pace - 4:48 fastest km - Ave stride 1.30 m

Monday February 7th to Sunday February 13th
With school now back and the year into the swing it was time to start the Wonthaggi Road Runners interval sessions.  I had checked out a course on Sunday afternoon and marked the course after work today.  I posted the notice late on Sunday.  I didn't get any takers in the first week but I went there and made a start.  Knowing I'd be running in the afternoon I ran only 5 km before breakfast then followed up with a short cycle / spin.  

Later I ran 5 of the 1 km "loops" on the interval course.  It was windy but I ran quite well.  My legs are feeling really good at the moment.

Mon 7/2 am:  5.01 km - 4:58 average pace - 4:38 fastest km - Ave stride 1,36 m
Mon 7/2 pm:  5.18 km - 5:00 average pace - 4:42 fastest km - Ave stride 1.35 m
.... 50m & 100m # intervals (ave):  3:52, 4:04, 4:09 #  /  ? #, 4:02, 3:29
.... intervals 3, 4 & 5 (ave pace):  3:58 #, 3:47, 3:16  /  2:55, ?, 3:41 #  /  3:02 #, 3:52, 3:09

Tuesday was a day off with an early morning walk in Inverloch with Shan.

Wed 9/2 am:  9.54 km - 4:55 average pace - 4:43 fastest km - Ave stride 1.37 m
Thu 10/2 pm:  9.67 km - 5:48 average pace - 5:27 fastest km - Ave stride 1.19 m

After a rest on Friday it was off to parkrun to push Jack in the pram.  A big easterly had blown up by the start so there was a bit of resistance travelling out.
Sat 12/2 am:  3.29 km - 5:04 average pace - 4:49 fastest km - Ave stride 1.35 m
Sat 12/2 am:  Inv parkrun 5 km - 25:05 - 4:48, 4:53, 5:08, 5:21, 5:19 - Ave stride 1.30 m

Sun 13/2 am:  8.95 km - 5:04 average pace - 4:57 x2 fastest km - Ave stride 1.32 m

Monday February 14th to Sunday February 20th
No running on the morning of Valentines Day .... but I did get out to the Road Runners interval session after work and ran five of the kilometre "loops".

Mon 14/2 pm:  5.21 km - 5:05 average pace - 5:00 fastest km - Ave stride 1.31 m
.... 2x 50 & 100m (#) intervals (ave):  4:12, 3:15, 3:32 #  /  3:04, 3:19, 3:27 #
......................................  3:01, 3:03, 3:32 #  /  3:23, 2:59, 3:29 #  /  3:27, 3:14, 3:14 #

So I pushed myself and followed up with a return to kilometre intervals on Tuesday morning.  My body was "alive" all night following the Road Runners session.  I was overall happy with the run but I did need to cut the second fast interval short by 100 m as I was spent.

Tue 15/2 am:  8.00 km - 4:45 average pace - 4:09 fastest km - Ave stride 1.41 m
.... 3x med pace (ave / max pace):  4:33 / 4:03, 4:42 / 3:50, 4:31 / 4:07
.... 2x fast - 1km & 900m - (ave / max pace):   4:07 / 3:50,  4:13 / 3:55

I woke up feeling pretty stiff on Wednesday morning and set off on a very slow run.  I ran the hills and loosened up nicely through the run.

Wed 16/2 am:  9.13 km - 5:14 average pace - 4:48 fastest km - Ave stride 1.29 m

Fri 18/2 am:  5.20 km - 5:05 average pace - 4:48 fastest km - Ave stride 1.32 m

No Jack at Inverloch parkrun this morning so I got to run solo.  It ended up being my best run since the start of July last year.  Then I was on the way out but now I am on the way back up. After a fast start I waned in the second then come back to finish with three nice consistent kilometres.
Sat 19/2 am:  3.20 km - 5:10 average pace - 4:43 fastest km - Ave stride 1.30 m
Sat 19/2: Inv parkrun - 21:30 - 4:06, 4:30, 4:18, 4:17, 4:21 - Ave stride 1.48 m

Sun 20/2 am:  6.07 km - 5:16 average pace - 4:53 fastest km - Ave stride 1.28 m