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.
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