….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.
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).
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.
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.
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