7. DeCastella Run

....follows VMA 10 mile Road Race

On the 27th August 1989 - almost 25 years ago - I ran the 8km Burke Hall - DeCastella Fun Run in Kew.  I covered the 8 km in 28:36, averaging 3:35 per kilometer.  This is my fastest ever recorded run.  If only I had trained as hard then as I have recently, who knows what I could have achieved?

Now, 25 years later, I will be returning to Kew to run almost twice the distance at a substantially reduced speed.  Given that it is to be run only one week before my first official half marathon I'm not yet sure what tactics I will take into the run.  There is a temptation to push for the 60 minute mark though, especially after my 10 mile result.

Monday 11th August to Sunday 17th August
I pulled up from the 10 mile Road Race surprisingly fresh.  On Monday I set out on a light recovery run with some work colleagues at lunchtime.  I ended up running 5.6km at an average on 4:52 pace.  Towards the end a couple of us really stretched it out and I felt good.

Tuesday was my day off running but I was back at it after work on Wednesday, with an easy 15km run around Wonthaggi.  I averaged 4:45 pace and most kilometers were very consistent.  I did pick up speed in the middle as there is a section in that run which I usually slow down in and I wanted to make sure that I didn't this time.

I headed over to Leongatha straight after work on Thursday and set off on a run around town before training started.  I went out after three Strava segments and claimed the course records on all three.  I picked up pase on the early down hill sections and was able to maintain it for most of the run.  In the end I covered 8.1 km in 35 minutes at 4:18 average pace.  I also covered 92 metres of elevation in the run.

After work on Friday I set off on another run around Wonthaggi.  I had no real plans for the run and would have been happy with an easy run.  After I warmed up though I felt pretty good and decided to put in a few faster sections and turn it into a fartlek run.  I ended up running 12.2 kilometers with four faster paced sections.  I just missed a sub 45 minute 10km and finished the 56 minute run with an average pace of 4:35 minutes per kilometer.

I could have fitted in a short early run on Saturday morning but chose to have the day off and stay in bed a little longer instead.

I had been setting myself for my third half marathon distance run all week.  I wanted to get into the city for an AFL game so I set off early to get the run in.  I was feeling a bit uncertain as to how I would go with it.  I wanted to try and get a negative slit but wasn't too sure how well my endurance would last.  After the first kilometer I felt like I was running well and I settled into a low 4:40 pace.  I ran out towards Cape Paterson and turned up Wilson Road, a long straight gravel road.  I turned into Seaward Drive just before the half way make, about 45 minutes in, and felt the breeze fully in my face.  I covered the first 10km in 46:50 and was running really well.  As I got to the end of Seaward Drive I pushed to pick up my pace.  I hit the bitumen of Cape Paterson Road and pushed hard up the small hill out of Cape Paterson.  I was running really well and got my pace down into the low 4:30s, just hoping to keep it up for as long as possible.  I was able to maintain it for kilometer after kilometer and, as I hit Wonthaggi, I was able to keep building my pace.  As I left the Korumburra side of town I was running a really smooth fast pace and feeling very strong.  I was now running sub 4:30s.  I hit the 20km mark in a PB of 1:31:57 and then really pushed hard to get a new PB for the half marathon.  I ran the 21st kilometer at 4:17 pace and then pushed through to the half marathon distance before easing at the end of the run.  My new PB, by about a minute, for the half marathon distance is now 1:37:07.  I ran the last 10km (before easing off) in 44:58, achieving a very comfortable  negative split.  The splits for the 22km were 51:38 and 49:32, more than 2 minutes difference.  I completed the 22.1km run - my longest to date - at an average of 4:37 pace.  I pulled up well from the run and then headed off to Docklands with my son to see North Melbourne run all over The Western Bulldogs.  What a great day.

Monday 18th August to Sunday 24th August
With a lunchtime meeting at work running club was off for me and I chose to have a rest (mow the lawns) after work instead of running.  I had actually pulled up well from the Sunday run though and, in retrospect, should have had a light run.

I did run after work on Tuesday and went across town in search of the few (small) hills that are in Wonthaggi.  I owered up Cameron Street and the also up Cape Paterson Road to it's peak at Broome Crescent.  My best push was up Watt Street.  From there I eased home.  I felt a twinge in the left knee going up Wentworth Road so that put an end to any thoughts of another push.  Given that I was fartlek running the pace varied quite a lot through the run with the best kilometer being a 4:09.  I ended up covering the 12.1 km at an average pace of 4:36.

My after school meeting was cancelled on Wednesday and I thought about putting in another run but decided to stick to my weekly plan and have a second day off.  Unfortunately, in the night, I was struck down with a very severe bout of gastro.  I was up and down all night and then spent all Thursday morning in bed.  I got up to get some fluids at midday and was struck again and went back to bed for the rest of the day.

I took Friday off work and had absolutely no energy.  I got up in the morning and made myself eat a sandwich at lunchtime.  It was a beautiful sunny and warm day so I was keen to try and get out for at least a very short run.  I took forever to get myself going and set out for a short jog late in the afternoon.  I didn't want to go far away from home and ran some loops around the local estates.  My pace was between 5:10 and 5:20 the whole way and it was a real battle to cover 5.8km.

I had eaten a piece of chicken for tea on Friday night and then later an orange.  I slept ok on Friday night and got up to try and fit in a run early on Saturday.  I set off on my 8km town run and, after a slowish start, got my pace down into the mid to high 4:40s.  My energy levels were still quite low but I pushed through it.  I did die a little toward the end but averaged 5:52 pace for the 8.4km run.  I ended it feeling spent but happy with the result.  It was then off to footy for the day and when I got there I had no energy.  I sat down a fair bit during the thirds game and sat in my car while the seconds played.  I had to stand during the seniors but sat in all of the breaks and got through.  I got home absolutely spent and just collapsed on the couch.  I ate half a bowl of pasta for tea and had an early night.

I slept ok again on Saturday night but still woke with a bloated feeling in the stomach.  I forced down a couple of pieces of toast for breakfast and then prepared to go out for a longer run.  With only a week to the DeCastella and two weeks to Burnley I wanted to get in a 15km run today - preferably with some good pace.  There was no hope of any pace.  I started with a 5:02 kilometer and stayed around there most of the run.  There were only two kilometers that I managed to run sub 5 minutes, one early and one late.  No matter how I tried I just never had the fuel to pick up any pace.  I was pretty happy with my ability to stick at it and get through the fifteen kilometers.  I got home, covering 15.2km, in under 80 minutes, averaging 5:05 minutes per kilometer.  I was totally spent.

Monday 25th August to Saturday 30th August
I started the running week taking three year 7 boys out for the Monday Run Club.  They mostly walked so my running consisted of a lot of up and back.  I ran ok and ut in some faster pace towards the end of the run - my first bit of pace in quite a few days.  I ended up covering 8km.

I made Tuesday a rest day and got up at 6am on Wednesday for my first pre-work run of the new season.  It was cold - I ran with gloves - but I got to see an excellent sunset.  As is usual for an early morning run I started with a steady pace and picked up speed through the run.  I ran 8km to the shopping centre and back and finished with some real pace in the last few kilometers, finishing in the low 4 minute kilometers.

Thursday I ran after work, so there was a fair gap between runs.  I ran across town and varied my pace at times but generally ran at just a little faster than steady.  I was just outside 45 minutes for the 10km and completed the 14km run averaging 4:33 pace.  It was a nice solid hitout and just what I needed after my illness.

I ran again after work on Friday and it was just hard work.  I didn't feel the greatest and felt a sore throat coming on but I made myself go out and, on reflection, it was the best thing to do.  The sore throat never progressed.  I ran a 10km course and covered it with interval running.  I ran 7 minutes steady and then pushed hard for 3 minutes, completing four intervals.  My pace quickened with each interval and I finished off running at low 4 minute pace.  I covered the 10.1km in 44:48, averaging 4:27 pace.

It was an early start on Saturday and out to Inverloch for our parkrun trial.  We had 21 runners run the trial as well as a fair number of volunteers.  My son Matt was down and ran the course with Heather and myself.  At the start I waited for Matt to take the lead but he didn't.  He just sat on my shoulder for most of the run so I was the pace setter.  I ran at just below (but not by much) my top pace and was running quite comfortably.  I ran the first kilometer at right on 4 minute pace and then just slightly uped the speed from there.  Matt was still sitting on my shoulder at the final turn (1km to go) so I took off to make him have to do a little bit of work to overtake me.  With 600m to go he decided to go and just left me in his wake.  In the end I completed the 5km couse in 19:28 (about 25 seconds behind Matt).  My final kilometer was my quickest at  3:45 pace.

The DeCastella Run (15km) - Sunday August 31st
Heather and I had driven down to Melbourne on Saturday afternoon and stayed overnight in an apartment in Kew, less than 2km from Xavier College.  We took Matt out for tea at Docklands on Saturday night and then all went to the footy at Etihad stadium.

Saturday night had stayed quite mild and Sunday morning dawned as a sunny mild morning.  I jogged up to Xavier as part of my warm up and met up with Matt at the start line.  Matt was aiming to run quite quickly and to stay with the leaders as long as possible.  I didn't really want to run really hard as I have the half marathon in a weeks time.

The race starts off downhill and I ran the first kilometer in 3:50 as I watched Matt race off with the leaders.  It is a hilly course and I made a decision early on to push hard up the hills and focus on running down other runners up the hills.  Quite often they ran back past me on the downhill again.

I completed the first 5km in 20:32 and was feeling quite good.  The scenery was excellent and I was actually enjoying the frequency of the hills.  It is an up and down course so, while the hills are taxing, they don't last for long before you are going downhill again.

The turn around was about 8km in and I saw Matt, running in 6th place, when I was about 7.5km in.  I ran around the turn around and put my foot down to work towards a negative split.  My up hill work was going well and I was catching a lot of the runners ahead of me.  I got to a point, about 12km in, where I overtook a group and had nobody within view ahead of me.  Soon after though I got to the 10km run turn around and started to get some slowish traffic to contend with.

In the last few kilometers there was a lot of weaving in between slower runners.  The 5km runners joined on as well and the traffic was very difficult to negotiate.  The final 1 plus kilometers was up a very steep hill back to Xavier.  I was running my hardest and negotiating other runners but my pace slowed down.  The final kilometer was run at 4:39 pace (but the Strava gradient adjusted pace was 3:59).

I crossed the line in 1:03:36.  I had covered the first 10km at 4:09 pace but, thanks to that final hill, ran the last 5km at an average of 4:24 pace.  My first 7km were run in 29:07 and the final 7km in 29:24.  Given the downhill at the start and up hill ending I was pretty happy with the splits and will hapily claim a near negative split.

I finished in 30th place overall!.  I was 8th in my age group (40-49 yrs) and the 26th male across the line.  I am extremely happy to have my name on the first page of the results.

Matt came in 7th overall in a massive PB of 56 minutes.  Heather also jogged the 5km and came in in under 40 minutes, an excellent effort for her first run in years.

It's been 25 years since I have run the DeCastella run but I will be back again.  It is a great run!

6. VMA 10 mile Road Race

...follows VMA 10 km Road Race

Monday July 21st to Saturday July 26th
I pulled up pretty well from my PB in the 10 km race.  Now the focus is to up the distances regularly over the next 3 months.  The problem will be fitting them in between work commitments.

With school back in full swing Monday's run was with some students at lunchtime.  We all ran down towards the Wonthaggi Wetlands as a group and I had an active little year 7 boy running along beside me.  When we got to the loop I decided to push it a bit and see what he could do.  We had run down to the wetlands at just over 5km pace.  I upped the pace steadily until I hit my set pace of 4:05 and the watch beeped.  He was still there and running strongly.  The second kilometer averaged about 4:30 pace and he was going well, but when it came time to do a second lap he pulled the pin.  The rest of my run was variable, with some running with students and other parts pushing a bit more on my own.  I completed a good 6km run at 4:49 pace.

Tuesday - my busy work day - was a day off and Wednesday I went for my longest run for a while after work.  I ran 17km with most kilometers in the 4:40s and 4:30s.  I picked up speed towards the end of the 10 mile mark and then eased off the pace for the last kilometer or so.  I ran the 17.3 km in 80 minutes at an average of 4:41 pace.

I went out for a run in Leongatha on Thursday afternoon, before running football training.  I ran out to the rail trail and down towards Koonwarra on an out and back run.  I put in some good speed early, eased off in the middle and picked up speed again towards the end.  I ended up covering 11.7 km at 4:29 pace.

Friday after work the parkrun committee met out at Inverloch to measure the course.  We ran the 5km course to check how it went with our Garmins.  I started slowly with the group then picked up the pace in the second half to run at 4 minute pace.  I covered 5.8km at an average of 4:47 pace.

I went to the Berwick Springs parkrun on Saturday morning, on the way to footy at Drouin.  I have had tight quads all week but felt ok after my warmup.  I started quickly with a 3:42 kilometer, dropped it back a bit to run the next in 3:51.  The third kilometer was run in 3:50 and then I decided that I could run down the runner in front of me.  I ran the fourth in 3:42 and caught then passed him.  I then set after the next runner and ran the fifth in 3:45.  I didn't quite get him but I ran the 5km in 18:50 - a new PB.  The official parkrun time was 19 minutes.

Sunday July 27th to Saturday August 2nd
My long run on the Sunday was from Inverloch back to Wonthaggi.  Given the speed of some of my recent runs the aim here was for a long easy run.  As it turned out it was hard work but I kept the pace below 5 minutes all the way.  My quads were a little sore during the run, particularly my right quad but I battled through and ran the 16.2 k in just under 80 minutes, averaging 4:54 pace.

I went for my weekly slower shorter lunchtime run with the Monday Running group at the school.  It was a good run to run out some of the leg soreness.  I ran most of the run at over 5 minute pace but was able to go a little bit faster at the end.  I averaged 5:04 pace for the 5.8km run.

There is just no time to run on a Tuesday so it has become my designated day off.  It was pretty timely this week.  I left work straight away on Wednesday and set myself for a big interval run.  On an out and back course I ran for 45 minutes and turned back.  I ran easy for 8 minutes and then hard for 2, getting through 8 intervals through the 20 km run.  It ended up being my second fastest 20 km run, finishing it in 1:33:32 at an average of 4:41 pace.  After cooling down my right medial was quite sore.

The weather on Thursday was terrible - lots of wind and rain, so it became my second day off in the week.  At the end of the month I had run 279 kilometers in the month of July - my biggest month of running so far.  In the past twelve months I have run 2274 kilometers.

I felt that I needed a run on Friday, mainly to work my right knee, so I went out between the showers.  The air was extremely cold with Antarctic winds.  The maximum temperature was 9 degrees all day.  Right on lunchtime there was a break in the weather on the radar so I changed, stretched and set off on my run.  I was just planning an easy town run but found myself running at just over 4:30 pace quite comfortably.  As I was getting back to work the clouds started closing in so I picked up speed for the last kilometer and found myself running at race pace, around the 4 min per kilometer mark.  I ended up running 6.4km at an average of 4:25 pace.

Saturday morning dawned with no wind at all and the sun shining.  With a week off local football Heather and I drove over to Meeniyan to have a run and walk with the South Gippsland runners.  I ran at an easy pace with a couple of the Inverloch parkrun people and we chatted about the parkrun.  Most of the run was well into the 5 plus minute pace.  I lifted the pace a little on the return trip and then, when we got back to the cars kept running the other way at a much faster pace.  After running the 10th kilometer in 5:09 I ran the 11th in 4:08 and mostly kept that pace for the next 2 kilometers.  I ended up running 13.1km in 1:07:05, at an average of 5:04 pace.

Sunday August 3rd to Saturday August 9th
I went out in search of a real solid 10 mile effort just one week before my first 10 mile race.  I left from the Guide Park in Wonthaggi and headed towards Harmers Haven on a 14 km loop run that I have run several times before.  I decided to run it as a surge run (as opposed to hard intervals).  I ran at a solid pace for seven minutes and then slightly faster (near race pace) for three minutes.  I got through 5 of them and was setting a really nice pace.  I ran the 10km in a solid 43:44 and then, when I got back to Wonthaggi, pushed hard for the 14th, 15th and 16th kilometers to post PBs for 15 km (1:05:08) and the 10 miles (1:10:05), missing a sub 70 minute 10 miles by a very narrow margin.  In the end I completed the 16 km in a negative split, running the first 8km in 34:57 and the last 8km in 34:48.  In all I ran 16.7km at an average pace of 4:22 per kilometer.

On Monday I was up early to visit the Alfred to get the latest news about a kidney problem that I've been battling for over 2 years.  The news was that I am now well and, I believe, that the running has played a big part.  I was back early afternoon and had time for a cycle and a run.  I rode 20km and the, after a brief rest, went for a run.  It was hard work early but I warmed up and put in some sub 4:30s at the end of the 9.2 km run.  My average pace was 4:43 per km.

With a change in a meeting I got to get home after work and put in a solid run.  I decided on a fartlek run to get some pace into it.  It was my fifth day straight of running so I was a little sore.  After an extended warm up I was able to put in eight strides with the pace getting down below 4  minute pace each time.  I ended up running the 13.2 km course in just over an hour, averaging 4:42 pace.

Wednesday was my day off.  Time to let my body recover.  I had to skip football training on Thursday because of a monthly meeting but it was still daylight when I got home so I went out on a short (quicker) run.  It's always hard work after a day at work and my pace was pretty slow early on.  By the third kilometer I got down to sub 4:30 pace.  The sixth kilometer was down to 4:17 pace and the seventh at 4:06 with the last 600 metres at sub 4 minute pace.  I averaged 4:27 per kilometer for the 7.6 km.

When running after a day at work it always feels as though I have weights around my ankles.  I'm looking forward to the Spring when I can run before work again.  I always feel so good after a run that it seems like a waste to do it late in the day.  So my Friday run was after work.  It will also be my final run before Sundays race.  This is a departure from my normal race plan, as I usually like to have a nice fast run the day before, but it can't be helped as I have to leave early for football tomorrow and wont be back until late.  I felt good after work so I set out on my 10km course.  I wanted to run the first 5km at 4:30 pace and come home hard.  As it turned out my first 5km was done in EXACTLY 22:30.  Then I put the foot down and slowly built to the point where I was running at 4 minute pace for the last 2 km.  I completed the split in 20:53 to complete the 10km run at an average of 4:21 pace.  It was a good blend of distance and speed so hopefully it has set me up for a good run on Sunday.

VMA 10 mile Road Race - Sunday August 10th
It was an early 5:30am start to get on the road to the city and Princes Park for the 10 mile race.  Upon arrival I got onto the course and put in a 4.4km warm up, mostly easy but with a little bit of pace added in.

Given that this was the first time that I was racing over more than about 12.5km I decided to try a different race tactic and run a really well controlled start.  This is opposed to where I let the leaders carry me along at something like 3:40 pace for the first kilometer.  My goal was to be able to have enough in me later in the race to run a negative split.

At the start three faster runners got away pretty quickly.  I got boxed in for a hundred metres or so and then got out to see one runner slightly ahead of me and running the same pace.  That was to be the start of an epic battle and a real learning experience for me.  I ran up to him and passed him as he slowed as I got to him.  I ran the first kilometer in 4:12.  I was checking my pace but it was a bit up and down.  I ran a 4:08 then a 4:18, a 4:12 and another 4:08.  Somewhere in there I was overtaken by the runner I had earlier passed.  He was running a very relaxed, comfortable style.  I let him go as I wanted to stick to the plan.  Given my training form I was confident that I would be a chance to get him towards the end of the race.

I ran the first 8km in 33:25, well under the 35 minutes I needed to get a PB.  The eighth kilometer was run at 4:11 pace.  I was able to lift the pace a little and the next few kilometers were at 4:09, 4:08 and then 4:03.  At this point in the race I was chasing down the other runner again.  The elastic band was getting shorter and shorter.  I was hurting a little - left hamstring felt like it had a real faint cramping and left big toe was sore - but I was running well.  When I ran past I wanted to do it quickly and try and make a quick growing gap.  Just before the end of the fourth lap I put the foot down and ran past at speed, opening up a quick gap.

At that point I was running at 4:05 pace.  I looked up and there was nothing ahead.  I found myself with nothing more to focus on and lost concentration.  When I lose concentration I slow down, and that is what happened.  I dropped to 4:08 pace (average) and let him get back onto my shoulder.  He ran past and I just couldn't get the concentration back.  The next kilometer averaged 4:10 and he ran away from me.

My strava ran a little long and was on 15.86km when I crossed the line in 15:55.58.  (I stopped briefly then ran on to get up the 16.1km - but the stop was also recorded).  I did get the run completed in a negative split though.  I'm still divided over whether my overall time would be better with the negative split or by going hard at the start, but given that I am now setting up for a half marathon it is important to run a controlled race.

I was placed 5th overall and was the first 45 to 49 year old over the line.  I was very happy with this massive PB in my longest race to date.  Bring on the half marathons!

5. VMA 10km Road Race

....follows VMA 8km Cross Country

The next VMA event is the 10 km road race - actually run on a gravel road in Braeside park.  After that the events get longer so, with 2 weeks off work, I will combine pace and distance into my running.  There will be 2 heavier weeks followed by a lighter week leading to the race.

Monday June 30th to Saturday June 5th
I started the week with an easy 10 km recovery run around the town.  My hips were a little tight after running up and down the grassy hills in the cross country.  I felt much better after the run.  Most kilometers were in the 4:40s and 4:50s but I did push out the 8th kilometer in 4:36.  I also followed it up with a cycle in the afternoon.

On Tuesday I set myself for a longer interval run.  I ran 8 minutes at an easy of steady pace then pushed hard for 2 minutes.  I got to do 7 repetitions.  Most time I got my speed into the 3:40s.  The sixth hard push I went for a little longer and got into the 3:20s.  The rest of the time was generally easy and I averaged 4:39 pace for the 17 km.

On Wednesday I ran 10 km.  I generally ran at a comfortable pace but gave a big push on a strava segment in the middle, running the sixth and seventh kilometers at around 4:15 pace (I actually ran the 1.1 km segment in the middle at 3:53 pace).  I followed this run up with a cycle before lunch.

There has been a segment in Cape Paterson that I have been meaning to run for a while.  I ran it in summer but went the wrong way.  Thursday morning I drove out to Cape and parked at the boat ramp.  I ran a warmup through the beach tracks and then hit the segment at speed.  The segment virtually circumnavigates the township.  I ran the 3.5 km segment at 3:59 pace then eased up the pace and ran through to the surf beach and back to the boat ramp along the clifftop trail.  In all the 6.2 km run was run at an average of 4:15 pace.

After lunch on Thursday Tony O'Connell and I met with people from the Bass Coast Shire Council to get permission to set up a parkrun at Inverloch.  After tea I sent our application in to parkrun.

Friday's run was a half marathon distance - my second.  Given this was my tenth day straight running my body was feeling very good.  I was running quite nicely on the way out towards Cape Paterson but while I was running the wind came up behind me.  I could feel gusts but didn't realise it's strength.  I was running around 4:40 per kilometer and felt like I could really push it home but when I turned the 26 km/h winds hit me full on in the face and I actually slowed by about 6 to 10 seconds per kilometer.  I broke the run up into smaller sections and pushed into the wind to get home in a half marathon time of 1:40:58, not quite as fast as my first half marathon.

After ten days straight of running - covering over 104 km, Saturday was a rest day.

Sunday June 6th to Saturday June 12th
After a day off I went out to Inverloch to run the new Inverloch parkrun course and a bit more.  I started at Rainbow park and ran through the town to Veronica Street to try and run a Strava segment out there.  When I hit the segment I was nicely warmed up and I ran the 300m segment at just over 3 minute pace.  I steadied, recovered and then got back to the foreshore track and ran over the parkrun course.  It does get a little repetitive but we have to do that to avoid cars.  At the end of the parkrun course I kept going west and headed up Abbott street to return to my car through the town.  In the end I ran 12.1 km at and average of 4:27 pace and finished with some real good speed.  When I got home I found that I had run the wrong way along the segment which I would have smashed.

I started the new week with a long, variable paced run.  I had to stop in the first kilometer to loosen my right show lace as there was a soreness on top of my right foot.  I kept running and it felt ok after I was warmed up.

I ran two intervals with 8 minutes steady and 2 minutes fast, with some good pace.  I then took it easy for a while, running a steady pace.  On getting to my turning point - the Dalyston rail bridge - I went hard over a 2 kilometer Strava segment.  Unfortunately I missed it by ONE second!!!!!  After a bit or recovery running I went easy until the 58 minute mark and put in another 2 minute interval, ran easily for 8 minutes and then put in a 4th 2 minute interval.  I was pretty happy with the pace I was able to generate in the latter intervals after being fatigued.  In the end I completed 16.8 km at 4:38 pace.

On Monday night my right foot was quite painful across the top.  It had settled a bit by Tuesday morning so I went out for an easy run, completing 8.2 km at just under 5 minute pace - wearing my newer runners.  Late in the afternoon I met a few others out at the Inverloch parkrun course and we jogged slowly over it.

My foot didn't feel too bad on Wednesday morning so I put on the new runners and set off to see what I could do.  I decided to do some fartlek running to just test it out.  After a slow start to warm up I put in seven efforts over the 10 km distance and completed the run with an average pace of 4:33.  My foot felt ok after the run but, on cooling was still quite sore.  I decided that I'd probably have to have a rest day the next day to let it settle a bit.  This was quite frustrating as I am on holiday and it is my best chance to build the kilometers.

Friday's run was a struggle all the way.  I ran for an hour, covering 12.2 kilometers at an average of 4:56 pace.  The best that I managed was around 4:45 pace in the 9th and 10th kilometers.  I had developed a head cold in the previous 24 hours so I was battling this on top of my sore foot.  I also ran it in my older runners - which was probably not the best idea.  I wasn't planning to retire these until after the 10 km road race but I think my foot has brought their retirement forward.

With the local footy being a night game this week I had time to fit in a run on the Saturday morning.  I had been heat treating my foot and it felt ok in my newer runners.  I gave it more of a push than usual in the starting kilometer and was running quite well.  This was only going to be a short 6 km run so I thought that I'd keep pushing and see how long I could last.  The second kilometer was completed at 4:26 pace, then the third at 4:19 and I was running freely.  After turning for home I completed the 4th kilometer, which is slightly up hill, at 4:13 pace and the acceleration was increasing.  I was flying in the 5th kilometer, running it at 4 minute pace then finished off by running the final kilometer at 4:05 pace up and over the home hill.  In the end I completed the 6 km run at a very satisfying 4:19 pace.  I used deep heat on my foot before the run and then iced it after the run and it felt pretty good as I set off for the footy.

As a one-off job I was to be runner for the under 18s in the afternoon game.  It promised to be cold and wet but the rain held off for the most part.  I decided to clock my running and the Strava map virtually coloured in the oval.  I ended up running 4.3 km with 26 minutes of moving time over the hour and three quarters of the game.  Unfortunately, during the game, I was running backwards and my knee made a sideways movement - affecting my dodgy right medial ligament.  By the end of the senior game my lower back had stiffened - as is usually the case when I do this - and I had to ut up with an uncomfortable night.

Sunday July 13th to Saturday July 19th
I got myself out of bed and got down on the ground to do my usual loosening up exercises.  This relieved the back a little.  After breakfast I put deep heat into my lower back and on my right foot and drove out to Inverloch for a run.  I was pretty stiff during my stretching and the start of my run - and I honestly didn't expect to get very far - but about 800m into the run I really started to free up.  I got down into the 4:40s by the second kilometer and was running ok.  I ran all the way along the coastal path and beyond then back and kept going to search for a Strava segment that I had previously tried to beat but I had gone the wrong way.  When I finally found the segment - after a couple of false starts - I ran the 300 odd metres in 59 seconds at 3:13 pace, not quite as fast as the previous week but pretty good 10km into the run and with my injuries and illness.  When I got home I showered and iced up and my body stiffened up - but not as badly as earlier.

In the past 2 weeks, while on holiday, I have been able to run 147.8 km.  In the first week (Mon to Sun) I ran for 5 hours and 55 minutes, covering 76.5 km.  In the past 7 days I have run for 5 hours and 45 minutes, covering 71.3 km.  I have also ridden my bike for over 6 and a half hours - with one ride to come this afternoon, covering over 140 km.  With my return to work tomorrow morning things will slow down a little over the coming weeks - until it gets light again in the mornings.

Monday was a rest day to let my body recover a bit.  Tuesday was also going to be a rest day but a meeting was cancelled so I went for a sunset run after work.  I ran 9.1 km at around 4:40 pace - with a couple of faster 4:20s at the end.

I ran again after work on Wednesday, going for a fast 6km run.  I started at 4:26 pace and struggled to get much faster until the final 2km, where I got down to 4:15 pace.  My foot actually felt ok running this run today.

No run on Thursday - it was very cold and wet.  I went to my chiropractor to get my foot looked at.  He feels the problem is connected with my weak knee and hip region on the right side.  He manipulated both feet and my right knee.

On Friday I went for a lunchtime run.  I started really well but my whole body felt quite tight.  I was very tight in the right leg - after being manipulated.  After a good 2km my times dropped back into the 4:40s and I just could not lift the pace.  It felt like a lot of effort for very little reward.  It didn't help that I was running back into the wind either.  I ended up covering the 11 km at 4:34 pace, mainly due to the good start and a stronger finish.

So I get to my last session before the next VMA run and I don't feel at all ready.  My foot is still sore and I have not had a real good run all week.  I set myself for an 8km run first thing on Saturday morning.  I started well and in the 2nd kilometer was feeling pretty good - good enough to push a little harder.The third kilometer got down to 4:11 pace and I was able to hold it there for a bit.  In the 7th kilometer I got down to 4:04 pace and I was able to break the 4 minute mark in the 8th kilometer at 3:59 pace.  I ran the last 3km in 11:58 and completed the 8.2 km run averaging 4:13 pace.

Sunday July 20th - VMA 10 km Road Race (Eric Greaves Memorial)
We drove through a lot of fog to get to Braeside Park.  When we got there it was misty and damp (and cold).  I signed up and then went on my warm up run, covering 4km at variable pace.  All felt good.

The race is run in conjunction with the Vic Cross Country League and there were some good numbers there - and quality runners in bulk - about 170 runners all up.

Tha race start - down a slight decline - was very fast.  I completed the first kilometer in 3:38 and there were quite a few in front of me and pulling away.  I changed my strategy for this run.  I usually panic about my first kilometer seed and slow myself down.  I decided to just keep pushing and let the slowdown happen naturally.  I ran the second km in 3:49 and the third in 3:56.  The race was 2 laps of a 5 km course and my pace slowed on the run back with a 4:01 and then a 4:04 - I ran the first 5km in a very fast 19:28.

My effort hadn't seemed to change with the slowing and I was surprised to find myself completing the sixth kilometer at sub 4 mins again - 3:56.  I later found that the course slowly drops for the first 2.5km and rises again for the next 2.5km return.

At this stage I was racing a VCCL runner and we kept swapping the lead.  This was the motivation to keep pushing - as well as a potential sub 40.  I ran the seventh in 3:54 and was starting to feel the strain.  I slowed considerably going back up the rise to run the eighth in 4:07 and was determined not to drop off any further pace.  I was able to keep pushing and finding speed for short sections and my mind stayed on the job today.  I ran the ninth in 4:09 and, for the first time, felt a great chance to break the elusive 40 minutes.  I pushed and pushed to the finish line and I was catching another VCCL runner ahead of me.  The tenth kilometer was run in 4:05 and the sub 40 was broken!  Strava gave me a 10km time of 39:42 - my new PB.

At the same time, across town. my son Matt was racing in the Sri Chinmoy 10km at Princes Park.  He also posted a 1+ minute PB for the 10km (of 36:33).  Unlike mine his run was perfectly controlled with each of the first 9 kilometers between 3:38 and 3:44 and he finished with his fastest - at 3:34.  Very happy with both results!

I won the specially struck gold medal for my age group; 45 to 49 years.  I was placed 4th overall of the Vic Masters runners.

4. VMA 8km Cross Country Championships

….follows VMA 10,000m Track

The lead-up runs for the VMA Cross Country runs started with my own school’s cross country run.  As a student back in 1984 (year 12) I achieved my best result of second in the school cross country.  As a teacher I had run the school cross country a number of times since starting at the school in 1999.  I had never run it before with a base of fitness and speed behind me.

Following the VMA 10,000m track run I got back on the road on the Thursday morning for a 6km hit out.  I struggled to build up any pace, finishing with two 4:34 kilometers for an average speed of 4:43.  I felt ok on the Friday morning but I had already had a big week with fast long runs on the Sunday and the Tuesday evening.  At recess I went out for a short warm up and stretch and then I got back to the start line with 700 or so students.  There was a mad rush at the start to get to the first gate.  I got through without having to wait then started overtaking students who had sprinted early and run out of puff.  I completed the first kilometer in 3:41 and could see about six boys running up ahead.  I set about trying to reel them in and started to make good inroads.  The second kilometer was run at an average of 3:47 pace, mostly on a winding gravel path.  I got up into 4th place as we hit the footpath and the final hill but got overtaken on that final section by two year 9 boys.  I an the third kilometer at 3:57 pace and completed the 3.4km run in 12:41 and in sixth place.  I then went on a second lap of the course – but much slower – to try and pick up stragglers.  By the time I got around again I had run 7km in 31:20 or at 4:28 pace on average.

Saturday was footy day but I wanted to get in a solid long and steady run before I left.  I set off on the 15km course but had it in my head that I wanted to run 10 miles so I lengthened it towards the end and ended up running 16.2 km at an average of 4:51 pace.  It was the first time I have ever run 10 miles and I was running for 1 hour and 18 minutes – so it was a good run to set up the half marathons later in the year.  Apart from the 9th kilometer (5 mins) my pace was pretty steady and I was able to finish strongly with kilometers of 4:35 and 4:41.  Despite a heavy week my body felt great at the end of it.

Sunday morning I went to the Guide Park but there were no takers so I set out on the longest course, via Harmers Haven, on my own.  The first time I ran this course I was near the end of my massive 100km in 8 days load and nursing a sore left calf.  This time I was injury free but again at the end of a long load.  My first kilometer, running cold up the big hill, was quite slow at 5:19 but then I settled into a nice pace.  I wasn’t at my fastest but I was running consistently.  My first half peak was the 4th kilometer at 4:40.  I dropped back into the 4:50s for a few kilometers on the gravel but was able to ick up the speed when I hit the bitumen of Cape Paterson road.  I had a really good push up the back of the Bilson Street hill completing the 12th kilometer in 4:40 and then built up some nice pace going back down the hill to run the 13th kilometer in 4:35.  When I hit the flat again I was running really well and just kept building pace to put in a 4:11 14th kilometer, mostly along Graham Street.  I finished the 14.1 km run in just over 1 hour and 6 minutes at an average pace of 4:45.  That was about 7 seconds per kilometer faster than the previous run on that course.  My body is really strong at the moment and now I’m feeling the benefits of the big running push during April.

I ended a massive week of running with another 64km under my belt and quite a bit of that at pace.

May 19th to 25th
I followed up a big weekend of running with an 8km run in unseasonally warm air.  I started slowly but each successive kilometer was quicker than the previous, finishing at 4:08 mins per km pace.

Tuesday and Wednesday were days off running to recover.  I got up early on Thursday to put in a 6km run.  Once again I started slowly but got quicker for each kilometer, getting up to 4:06 pace.  I followed that up with a 7km run on Friday morning, again getting quicker for each kilometer along the way.  This time I finished at 4:13 pace.

On Saturday morning I had set myself to run for 90 minutes and see how far I could get.  I was determined not to drop my pace in the second half so set off at a comfortable pace.  I got down to low 4:30s pace in the 3rd and 4th kilometers then settled into low 4:40s.  At the turn-around (45 mins) I had run 9.6km.  I completed the 10km in 46:54 but then lost concentration soon after and my pace dropped off a little.  I got back to low 4:40s for the 15th, 16th and 17th kilometers then really started to step up the pace for the run home.  I averaged 4:23 pace for the 18th kilometer - my best for the run.  I was about 200m short of home when the 90 minutes was up, having covered exactly 19.2km.  Given I had never run 20km before I ran past the gate to get in the extra 600m needed.  I completed the 20km in 1:33:46, an average of a very solid 4:41 pace.  It was also my fastest (of 2) 10 mile run (1:15:15) by a massive 3 minutes.  I followed up the run with a 26km cycle before lunch.

I followed up with the 14 km run out via Harmers Haven.  I was really keen to get my pace up in the first kilometer up the Cameron Street hill as I have been over 5 minutes in each of the previous two runs up there.  I got up there in 4:48 then got over the hill and settled into some solid 4:30s until I had to stop for a herd of cows that had strayed onto the road.  After a lapse I got my pace back then slowed again as the gravel road became wet.  I had a good push up Bilson Street then really picked up some good speed on the downward side.  I finished with a fast 4:08 kilometer along Graham Street to complete the 14km at an average of a very good 4:37 pace.  Later this afternoon I cycled 25km around the coast to Inverloch to round out a solid weekend.

May 26th to June 1st
I started the week with a very slow (5:16 pace on average) 6 km recovery jog and then had a rest day on Tuesday.

On Wednesday morning I went out early for an interval run - but ran intervals on the straight parts of the track so they were not timed.  I ran 7km with 7 intervals and hit speeds of around the 3:20 mark.  I followed that with a fartlek run after work on Thursday.  I ran 10 km with 5 or 6 faster sections in the first 6km - with a fastest speed of 3:31.  I then slowly built up seed over the final 3km, completing the last 2 kilometers at around 4:12 pace.  I completed the 10km in 43:13.

Friday was another rst day and I went out on a 10km run before breakfast on Saturday.  Some of it was hard work but I ended with a good average pace, running the 10km in 44:06.

I had set myself to run my first half marathon distance on Sunday morning.  I set off from the Guide Park in Wonthaggi and pushed up the Cameron Street hill, getting through the first up hill kilometer in under 5 mins.  From there I settled and broke 4:40 for the third, fourth and fifth kilometers.  I settled into a pace around 4:45 on the way to Cape Paterson, around the town and out again.  On the way back I really focussed on pushing and, as a result, never had the usual lapse in the middle.  This may have been helped also by the energy gel I had a 7.5 kms.  As I entered town I really pushed to get first place on a segment I created last week.  I got up the back of Bilson Street in 4:20 pace - beating the segment pace by 4 secs per km.  Over the hill I really picked up pace and ran the last three kilometers in 4:21, 4:14 and 4:17.  My half marathon time was 1:38:04 and I also beat last weeks 20km time to post 1:32:44 for 20km.  I pulled up feeling quite fresh and was very happy with the fast finish

June 2nd to 9th (incl Queens B'day Monday)
After a few very solid weeks this was a rest week.  I started the week with a 4.7km light recovery run at lunchtime on Monday - with some of the school kids for their regular running group.  Then I took Tuesday and Wednesday off - no running or cycling.

Thursday mornings run was a tough 8km run.  My legs felt like concrete and I just couldn't get any real pace.  My best kilometer was the 7th - a 4:31.  Friday felt a little better but it was bitterly cold and just so hard to get going and warmed up.  I got u to 4:20 pace for the last 2 km but the overall time was slower than the previous day for a similar distanced 8km.

Saturday was another day off due to an early start to the day to travel for footy.  On Sunday I went on a 14 km run, circumnavigating the town, on a new course.  I ran solidly but without any real speed with my fastest point around the 9km mark when I got to the mid 4:30s.  On reflection I was frustrated at my lack of speed.

Monday was a day off work so there was time for a long run.  I was divided with what to do right until the oint where I stepped out the door.  I decided to run on my 15km course but to extend it in the middle if I felt good.  I was aiming to get the first 2km out of the way and then to try and string together a run of sub 4:30 kilometers.  My first kilometer was faster than expected and then I ran a 4:31 second kilometer to be set up nicely.  I was running nicely and my third kilometer was sub 4:20.  At that point I decided to push hard for 10km and then ease back to run home at an easy pace.  I was able to keep up the pace for the next 5km and then slowed to 4:24 for the 9th kilometer.  I picked it up again to run a 4:20 and finish the 10km in 43:42 - which I was happy with.  I smashed my 6km Strava segment in the middle by a full minute.  I eased up for the run up hill on Cameron Street to record a 4:51 and then the competitive spirit kicked in again and I started to push a little more to get a good 10 mile time.  I got back into the higher 4:30s and completed the 10 miles in under 72 minutes.  I ended up running 17.4km at an average of 4:31 pace - just the run I needed.

June 10th to 15th
After a quieter week last week I decided to keep running this week and started the week (or followed up the weekend) with two slower runs.  The first was a 5km lunchtime run at an average of 5:11 pace (although I got under 5 min pace for the final kilometer).  On Wednesday I ran after work - always much harder - getting in an 8km run.  The average speed was 4:58 with not a lot of variation in speed.  I had pulled up from Mondays run with a very slight soreness in the right calf so these runs were used to run it out.

Friday I had some time off work so got the opportunity to put in a longer run.  I found that I was running at some good speed (mid 4:30s) early but in the second half of the run had no energy and just kept getting slower.  I ran the 10km in 46:43 - not unhappy with that - but the 15 km was in excess of 71 minutes.

Saturday was a designated rest day with travel for local football.  On Sunday I was uncertain of what I wanted to run.  I thought about doing an interval run but changed my mind when I started.  With my knee cold and my right calf still noticeable I settled in for a slower steady first half with the aim of trying to lift the seed (if possible) in the second half.  After a faster 3rd km I deliberately slowed my pace and settled in the mid 4:40s.  The 8th kilometer on that run is really getting into my head as I'm always much slower than I feel I am running.  My ace blew out to 5mins and I pushed to get it back a little for the 9th kilometer.  Then I decided that it was time to push.  I surprised myself with a 4:35 for the 10th kilometer then followed that up for the next.  I picked up speed as I ran through town on the 12th km but then slowed for the next before finding some more speed to finish strongly with a 4:32 then a 4:16 up the home hill.  I ran the first 10km in 48:39 and the last 10 km (with overlap) was 46:59 so I was very happy with the finish.

This was my last longer run for a couple of weeks.  Now I will rest a little and settle in for some shorted faster runs to set myself for the 8km Cross Country run.  I have just run 75 km in the past 8 days so that, with the earlier workload, should set me up for the half marathons later in the year.  I actually skipped the Traralgon half marathon so that I could use the week to put in the big workload.

June 16th to 22nd
With only 2 weeks to the next VMA event it is now time to drop the long distances and to work on some speed.

I started the week with an easy lunchtime run at work.  No students turned up so I ran with a colleague.  I was still a little sore after a big weekend so I was happy to take it easy.  I did, however, let loose for a section right near the end and put in a very low 4 mins kilometer.

Tuesday was the usual day off (running just doesn't fit in with work on Tuesdays!).  On Wednesday I ran after work, getting in a 6 km run before it got dark.  My pace was a bit up and down over the first 4 km but I did put in a strongish finish with a couple of kilometers around the 4:10 mark for a 4:21 average.

On Thursday I got over to Leongatha early for football training and got in a town run before it started.  I ran a 6km course - not really knowing how long it was going to be - and averaged a very good 4:12 over the hilly course.  The highlight was two consecutive sub 4 kilometers - but they were more down hill than up.

On Friday I ran after work again - it's just too dark in the mornings! - and ran a 7 km course at an average pace of 4:19.  I ran it with variable pace, putting in about 4 sections of faster running in the first 4 km then pushing home for the last 3 km.  I averaged just over 4:10 pace for the last three.

After a later run on Friday I was still a little sore on Saturday morning so made the decision to have a comfortable run.  I did put in one fast section in the middle to get a good Strava segment time.  The rest was all run at or near a comfortable pace, averaging 4:43 per kilometer.

Sunday mornings run was aimed at getting speed.  I ran a training technique where I ran steadily (around 4:30 to 4:40 pace) for 8 minutes and then pushed hard for 2 mins.  In the first push I got down to low 3 mins per km but that dropped off in each subsequent push.  Given the run was only 10 km I was inside the last kilometer after the fourth push so I slowed momentarily and then pushed hard home.  I finished the 10km in 43:43 (or an average of 4:22 pace).

June 23rd to (Sat) 28th
I started the week with an easy 5km lunchtime run at 5 minute pace and then a day off running on Tuesday.

Wednesday was my longer run and, coming off a day off, I didn't push too hard.  Most of the run was around the 4:30 to 4:40 pace with a push for a few of kilometers in the middle where I ran at around 4:15 pace.  It rained on my in the second half of the run and the weight increase made it a hard push towards the end.

On Thursday I started my real push for speed.  On my standard 6km course I started ok then hit 4km per minute pace in the third kilometer.  I slowed a little in the fourth, hit 4 min pace again for the fifth and finished really well running at 3:58 pace up and over my home hill.  It was an after work run and they are always hard work but I was very happy with the 4:08 average pace.

About a month ago I made an enquiry about setting up a parkrun in Wonthaggi.  A couple of weeks ago I was connected with an old school friend, Tony O'Connell' who had made an identical approach.  In the last week we set up a facebook page and found other interested persons.  On Friday, after work, on a lovely sunny late afternoon, a group of six of us gathered to check out a prospective course along the Inverloch foreshore.  We slowly ran the 5km course and discussed many points about it.  The run was leisurely, at under 6km pace, but it will lead to much bigger things.  It was a great way to link my two faster runs together.

Saturday was my last run before the VMA 8km cross country.  I was determined for speed but it was also going to be a cold start.  I started well, with similar speed to the first 2 km on Thursday night.  This time I hit 3:55 pace for the third kilometer and stayed under 4 minute pace the whole way.  My 5th kilometer was at 3:48 pace and then I slowed slightly up the home hill.  I ran the last 5km in 19:57 and the last 3km in 11:39.  At an average of 4:02 pace it is the fastest training run (by one second) that I have ever run.  My body feels great and I am going into this run in peak condition.  The weather - and the forecast is terrible - is likely to be my only enemy.

VMA 8km Cross Country Championships - Sunday June 19th

It rained and rained all last night and most of the way on the road to Fairfield for the cross country and the forecast was for a cold, wet, miserable day.  When we got to the Collingwood athletics track it had stopped and the ground wasn't too wet.

I got the warm-up done in the dry and, just prior to the race, there was some drizzle.  The radar showed that the eastern suburbs were copping it but it was just missing us.

The track was entirely on grass - a true cross country - and consisted of four laps of the course with a couple of steep hills.  I started well and slotted into fourth place as we worked our way up the first set of hills and up to the car park.  Once up top there was some respite but it was hard work on the legs running on the long, damp grass and up the hills.  Nearing the furthest bend I heard some shuffling steps catching me and was passed to move back to fifth place overall.  I tried to keep up and did so momentarily but he was able to pull away from me.  The course ran back along the ridge and then down a really steep hill to head back to the start line.  My fastest points were down that hill - four times!  I decided to just let gravity do it's work and take me down quickly.

I completed the first lap in just over 8 minutes and was pretty happy with that time given the larger workload of running on grass.  It took me a further 8:15 or so to complete the second lap but my pace dropped away for the last two.  The third lap took almost 9 minutes and the final lap, with some good speed maintained after the final downhill, was run in about 8:50.

My official time for the 8km was 33:39 and I finished in a clear 5th placing overall with the runners in front and behind not within sight as I crossed the line.

In my age group (45 to 49) I was placed first and took home the gold medal.