....follows Melbourne (Half) Marathon festival
Recovery - Monday October 13th to Sunday October 19th
My body was still quite hot when I went to bed on Sunday night - after the half marathon. It cooled over night and my quad muscles stiffened. They were quite sore on Monday but everything else was great. No running on Monday though.
I felt like hitting the road again on Tuesday morning but had to get to work early for a meeting. I didn't get home until 5pm but was determined to get in a recovery run to run out the soreness in my quads. I set off at a leisurely pace - around the 5 minute mark - and was running quite comfortably. I had an option for several distances and committed to 10km as I passed the 8km run turn. As I got back near the home run I was starting to run quite nicely. I was surprised to see my 8th kilometer was in the high 4:30s but even more surprised when I ran a 4:22 for the 9th kilometer. I ended up completing 10.1 km at an average of 4:50 pace. It was a good run. My recovery has been quite good to date.
I had another day off on Wednesday then got up early for my second recovery run on Thursday morning. I ran the front nine of the golf course and completed the 9 km run averaging a respectable 4:38 pace.
My final recovery run was before work on Friday when I ran 8.7 km into town and back. I averaged 4:45 pace but the last 3 km were around the 4:30 pace mark.
I felt in great shape going into parkrun on Saturday morning, The quad soreness was gone and my body felt strong and ready for a fast run. The pace was on early and I went with it, completing the first kilometer at 3:24 pace. The pace settled a bit but I ran the first 3000m in 10:57 and finished with a new 5 km PB of 18:40. I came second with Luke Crozier finishing in 18 minutes. It was his first run after running a sub 3 hour marathon in Melbourne the week before.
With the Venus Bay fun run on the radar I went out for a second run on Saturday afternoon. I ran along Williamsons Beach at low tide, running to Cutlers Beach and back. I got a 9km run in at 5 minute pace.
I met Tony at the Guide Park for a run on Sunday morning. Tony and I ran 11 km along the rail trail to Dalyston and then back around the mine road. We were right on a comfortable 5 km pace. Tony went in when we got back but I pushed on for another 4 km and picked up the pace up Cameron Street. I ended up running 15.4 km averaging 4:51 pace.
Monday October 20th to Sunday October 26th
I ran with the running group at lunchtime on Monday. I got to run on my own coming home and got in some good sub 4:20 pace for the final 2 km. I got in a 5.8 km run.
I went for another beach road after work on Tuesday. I ran from Williamsons to Cutlers and back, covering 9.6 km averaging 4:57 pace. It was a big negative split as the wind was pushing me home.
Wednesday was my day off but I was up bright and early on Thursday to run the back nine of the golf course. My pace was very good - I am much stronger following the half marathon - with much of it run around 4:20 pace. Even with a slowish start I averaged 4:26 pace over the course of the 9.5 km run. Not many kangaroos around today though!
Feeling good - but tired from a heavy load at work - I set myself to run into town and up the Bilson Street hill. I put in another solid run, averaging 4:35 pace for the 9.8 km run.
Saturday was parkrun and I had committed to run at 20 minute pace - as a Pacer. I decided to see what I could extend that to and planned to keep running to get in a sub 40 minute 10 km run. My original running goal was a sub 40 ten km run and I achieved it in the Vic Masters 10km event in winter. I hadn't duplicated the result though - mainly due to running longer distances - but I wanted to get in a second one to show that I could do it. I ran the first 5 km in exactly 20 minutes and kept going. I spent much of the second half of the run at 3:55 pace and pushed it all the way to beat my 10 km PB, completing the 10 km in 39:34.
Matt and I went out to run the hills of West Creek Road on Sunday morning. It was a half marathon distance run so we went out conservatively and picked up the speed once we hit West Creek Road, seven kilometers in. Our speed up and down those hills averaged in the low 4:30s with a massive burst of speed up the final hill to the crossroads. As we returned to town I put on another burst to speed to run the 20th kilometer in 4:15 and then kept it going for the final kilometer, running it in 4:06. I just can't believe how much strength I have at the moment, running hard at the end of distances that I would never have dreamed of fifteen months ago.
Monday October 27th to Saturday November 1st
I took the day off on Monday - wet weather meant no Monday Running group at the school. I was up (very) early on Tuesday to get in a solid run before my pre-work meeting. I ran into town and up the Bilson Street hill before turning for home on the eastern rail trail. I started slowly but settled into 4:30s pace. Since the half marathon I feel like I am running a a different level. I completed 10.6km in 49 and a half minutes (4:40 pace).
I ran again on Wednesday morning. I decided to do some interval running on the golf course. I ran the full 18 with fast intervals on the 1st, 3rd, 5th, 7th, 9th, 12th, 14th, 16th and 18th holes. It was hard work with very little rest in between. All of the shorter 3 pars were rest holes. I completed the 12 km run averaging 4:32 pace and felt like I hade done a real solid workout.
I had another rest day on Thursday - two in the week because I had some competitive runs coming up on the weekend plus I am pretty tired with long work hours and early mornings at the moment - and ran again on Friday morning. Friday dawned with an excellent red sunrise and the promise that it would be a great day - weather wise - but very cold and foggy down low. I put on the gloves and set off for a run around the town. I kept pushing in new directions to extend the distance and ended up running an easy 12.2 km at a much steadier 4:47 pace. I had picked up speed as the run progressed, completing the 12th kilometer in 4:29.
This week I was down to be the Run Director at parkrun so there was to be no running for me. It was a good break as this was our first wet parkrun with steady rain in the hours leading up to 8am and then the drizzle we get over the coast during the run. We only had 29 runners, down from the 100 or so that we have been getting, and they all came in saturated.
Run for Narelle - Saturday November 1st
After processing the results I stayed in Inverloch for the charity running event called Run for Narelle. It was raising funds for breast cancer and a local victim of the illness. The run was advertised as 5km but turned out to be about 4.6km along the Inverloch foreshore. I had to battle my way through a whole lot of kids at the start - who run hard for 200m then STOP! I got clear and there were a handful just in front of me. I would have been happy to sit on someone but the first kilometer clicked over and it was 3:54, a bit slower than what I was after. I pushed to the front and started setting the pace into the wind, completing the second kilometer in 3:51. After the turn-around the wind was at our backs and I was able to continue to quicken it. I ran the third kilometer in 3:48 and then the 4th in 3:44, some of that after turning at the other end and running back into the wind. There were other runners just behind me, within ear shot the whole way, but they never really challenged me. I competed the run in 17:43 (That 43 just keeps coming up) but that was without hitting the stop button immediately as I was pre-occupied with breaking the ribbon and avoiding the pink powder. I won a $200 plant voucher for my run.
Sunday November 2nd
I had set myself for the Venus Bay beach fun run for the past couple of weeks and was really looking forward to having a go at running 8 sub 4 minute kilometers on sand. Matt had come done just for the run and we found out that it had been postponed due to inclement weather just moments before we were about to leave.
Instead then I went out to the Desal and met up with Daryl Baker (who was the one who found out about the cancellation) for a run around the tracks there. We ran the perimeter of the desal side then crossed the road and ran the loop over there. We moved on a massive mob of kangaroos along the way. That was about 8.5km of running.
Heather had dropped me out there so I ran back home along the road and the rail trail. The running was a bit of a chore today but towards the end I had to move faster to get across a road and started to find some real good rhythm from that point. My 17th kilometer was 4:28 and then I put in a 4:11 kilometer with the wind behind me and going down a small hill for the 18th. I ended up putting an 18.8 km run at an average pace of 4:45. That got me past 59 km for the week and has set up a strong start to November.
Monday November 3rd to Saturday November 8th
With no classes today at school it wasn't a rush to get in there so I went on a longer run in the morning. I ran into town then up Cameron Street and around through the eastern rail trail. I ran most of it between 4:30 and 4:40 pace but quickened slightly towards the end. I have muscle soreness in the right hip - related to a right knee problem - but it isn't limiting my running. I ran 12.5 km, averaging 4:39 pace.
Tuesday was a big run. Tony O'Connell and some of the TXR runners were running the Punchbowl track out at Kilcunda so I went along. I cycled out to Kilcunda (15km) and met up with them. The trip out to Punchbowl was pretty slow with a lot of waiting for others to catch up and even a few run backs to pick up. The faster runners had a longer rest at Punchbowl and I set off back to Kilcunda at my own pace ahead of the pack. I had to walk in three spots on the way back - steeper hills and the beach section - but I averaged 5:30 pace on the way back even with the walking. In all I completed the 17.5 km George Bass trail and return in just under 1 hour 50 minutes, averaging 6:18 pace.
Wednesday was a long overdue rest day.
I was up early on Thursday morning and running towards the golf course. I ran the back nine and then returned home. I averaged 4:40 pace for the 10 km run. After sitting at my desk all afternoon at work my right knee started to hurt on the way home and was quite painful all evening.
Friday morning dawned and the knee had settled down. I decided to get up early and test it so set off on my 8km course. During the run I ended extending the course by running through the wetlands and back up Graham Street. It was one of those runs where I started quite conservatively and then picked up the pace all through the run. I ended up running 10.2 km averaging 4:42 pace - and that was with three quite slow kilometers at the start.
This week I was running at parkrun. My age record fell in the wet last week, 12 seconds below my PB at 4:28. I had a good warm up. The knee was fine but the hip muscles tight. There was a good young runner, Shannon Cox, running who has a PB of 18:30 so I planned to stick on his tail. We completed the first kilometer in 3:36 with a few other runners trying to keep up. At the turn around they had dropped off and he pushed to try and drop me off. We ran the second kilometer in 3:39 and I was struggling to stay in touch. He had a bit of a lead at the Abbott street turn. I had slowed in the third and ran it in 3:49. He slowed in the fourth though and I pulled up beside him. I was hoping to sit on him for a while but would have had to slow more so I chose to push ahead. I ran the fourth kilometer in 3:52 and pushed off hard from the final turn. All through the final kilometer he was reeling me in but I was able to manage a couple of surges to hold him off to have a 2 second lead at the finish. I ran the final kilometer in 3:45 (on the strava) but the strava 5km mark was about 20m through the finish. My official parkrun time was 18:35 - a new parkrun PB but I missed out on regaining the age record by 7 seconds. I was very happy with the run though.
Sunday November 9th - Stepping it upToday was a step up with a 25 km run planned. I set a course that had a few possible get out points. I took one gel with me and a small drink which I left at the 11 km mark. Daryl Baker met me at the Guide Park to run the first part of the run with me.
Daryl was setting a pretty good early pace, probably running faster than he is used to but dragging me along with him. We ran at around 4:40 pace for the first 7 km. At the Dalyston rail bridge Daryl kept going out to Kilcunda while I turned back and felt the breeze in my face for the first time. Back on the road I ran around the Western Area road. My pace slowed slightly in this section. At the 10 km mark I ate my gel in 3 or 4 gulps. I hit 11 km and picked up my drink.
Feeling OK I continued past the Guide Park (my first opt out point). My drink lasted through the 12th kilometer and into the 13th. The run up the Cameron Street hill (into the breeze) and out to Harmers Haven was a bit slower - in the high 4:40s and the 4:50s. It slowed further when I hit the gravel.
At the 18 km mark I hit the point of no return - maximum distance from the Guide Park. As soon as I knew I was committed to the 25 km my attitude changed and maybe the gel kicked in. I quickened to 4:40 pace for the 19th kilometer.
I hit the bitumen of Cape Paterson road and quickened even further getting up to 4:36 pace for the 22nd kilometer. As I hit the outskirts of town my pace and rhythm kept improving. I ran really well up the slow rise of Bilson street and was running really well when I hit the downhill side. The 24th kilometer was a 4:31 and I was flying down the hill. I hit the flat at the end and was running really well. I hit my 4:05 pace and then pushed really hard for the last 500 metres hitting paces in the 3:50s and even 3:40s. I ran the 25th kilometer in 4:05.
I was a little flat in the middle of the run but had heaps left at the end and possibly could have run another 5 km. My hip held up well. I iced both hips when I got home. I averaged 4:41 pace for the 25 kilometers, completing the run in 1:57:11.
Monday November 10th to Saturday November 15th
I pulled up a little sore, especially in the left hip area, from the long run. Perhaps it was a bit too fast. I went on a loosener at lunchtime on Monday, running almost 8km at just under 5 minute pace. It did have the effect of loosening my hip a little.
I had a well needed rest day on Tuesday and then got up for an early run on Wednesday. It was foggy but the sunrise was spectacular. I ran through the wetlands and then back to cover the back 9 at the golf course. My left hip was still sore but only in the muscle and, again, the run loosened it up. I covered almost 12 km at 4:45 pace - running for 56 minutes then had to rush to get to work.
With work full on at the moment - I put in 12 hours on Tuesday and not much less on Wednesday - I was finding it difficult to get out of bed for the early run. I got up again on Thursday though, and was able to fit in an 11 km run. I ran through town and up Cameron street before turning for home. My pace was pretty good and the hip was ok. I ran mostly at 4:30s pace ith a few quicker kilometers. At the end my body was feeling sore - just general soreness - so I decided to have a second day off this week and sleep in ('til 7am) on Friday. It helped to freshen me up a little.
I got out to parkrun early on Saturday and, with no responsibility other than delivering equipment, went for an extended warm up run. I ran, at an easy pace, to the east end caravan park and back to parkrun through the town. I checked out the Bass Coast Cycle Challenge along the way. I ran a 5.7 km warm up at a comfortable pace but putting in near 4:30 pace near the end - it didn't feel that fast.
Shannon Cox was at parkrun again this week so I decided to sit on him. We ran side by side for much of the run with some great pace variation in the course of the run. At the 4 km turn he surged and I couldn't go with him. He pulled away to build a 15 second gap over the last kilometer. I ended up running the parkrun in 18:50, so would have been right on my PB if I had gone with him. I was happy with the overall run but did pay the price at the end for the warmup. In all I ran 10.7 km averaging 4:14 pace.
Sunday November 16th - Inverloch fun run
I entered the 10km of the Inverloch fun run. It was cool and there had been a bit of rain in the night. The southwesterly was blowing up Andersons inlet. Aware that I'd be out on my own for much of the second half of the 10km I decided to pace myself through the run, aiming to be under 4 minutes for every kilometer.
The 5km and 10km runners all went off together. After the first turn I decided that I'd need to lead to keep my goal pace going. A group of 5km runners (and one 10km runner) sat right behind me. We had to run from the concrete path through to the coastal track right near Rainbow park, running through thick sand for about 50m. In all we had to cover that section 4 times so it really slowed things down and required major acceleration to get back up to speed.
After the second turn two of the 5km runners took the lead. One ran ahead but the other just sat in front of me. I was thinking about overtaking him again when he had to turn off for home so I was out on my own. I had a good gap on the next 10km runner.
I hit the third turn and completed my 7th sub 4 minute kilometer and had the breeze behind me. I pushed all the way to the other end and then got around the final turn with a comfortable gap. It was hard work pushing into the breeze. My ninth kilometer was a 3:56. I pushed through the sand for the fourth and final time then had to run up the hill towards the Esplanade. I struggled with the acceleration this time. I an around into A'Beckett Street and then up the hill to cross the finish line. My 10th kilometer was exactly 4:00 mins, so I missed my goal by one second in the last.
Overall it was a great run on a slow course - two long sections into the wind, 4 u-turns and 4 times through the thick sand. I covered the 10km in a new (massive) PB of 30:07. The run was a little longer than 10km and I completed the 10.2 km in 39:46.
Monday 17th to Sunday 23rd - "Bring back the Boom" Strava challenge
I set myself to do a Strava 70km running challenge this week (Monday through to Sunday). On Monday I ran with the lunch running group. Gemma Delamina and I went ahead and were running at a nice pace around the wetlands. After a few laps I went off and ran an extended course along the rail trail and back along Lower Powlett road. I ended up covering just over 10km, averaging 4:48 pace.
I had a sore left hip early last week and it was hurting again after the weekend running. The run on Monday was good as it let me use the muscles. I took Tuesday off from running and then made the decision to do longer slower runs for the rest of the week.
I was up early on Wednesday and took on my 13km course. I kept my pace in the 4:50s and, ocassionally in the 4:40s, for much of the run, taking 65 minutes to run the 13.4km course. My hip had been sore and, as I was running, the soreness went down into the left knee. It wasn't too bad though.
Another very early start on Thursday and I went on a course I had been thinking about for a few weeks. I ran through to the wetlands and completed a circuit of the big lake there. I ran back to the golf course and ran the front 9 and then the back 9. There was a very slight hip, knee soreness on the left side from about the 6km mark. I covered 14.5 km in just under 70 minutes and then it was a battle to get to work on time.
By Friday my body felt quite stiff. I got up early again and had a good stretch before hitting the road again. I ran the 10km course and then extended it by running past the rail trail and up the Cameron street rise. I ran for just under the hour, covering 12.1 km at an average of 4:47 pace. My last two kilometers were under 4:40 pace. The left side was generally ok.
I was very stiff in the lower back leading into Saturday's parkrun. I ran a warm up and then did extensive stretching. At the start line I wasn't to sure about getting any pace but the buzzer went off and we were away. We had a really fast visitor and then the usual suspects trying to get to the front. I ran the first kilometer in 3:32 and the first placed runner was 100m in front! I ran the next kilometer in 3:42 and started to get a gap in front of third place. Another 3:42 and I was in my own place with the front runner too far ahead to be seen. I really pushed hard knowing that I was running a good time and again ran a 3:42 for the fourth kilometer. With first place no chance and third place comfortably behind the temptation was to slow down in the final kilometer but I made myself defy that thought and kept pushing. I finished off with a 3:41 and a new 5km PB of 18:22. That time also helped me to reclaim the 45 to 49 years age record that I lost a few weeks ago. My age grade rating was over 79% for the first time. After the run my body felt great - no stiffness and no left side soreness during the run.
Needing another 15km to complete the challenge I set out a course through Archies Creek for my Sunday morning run. I had been thinking about taking on the Archies Creek hill ever since the West Creek road run a month or so back. I was running solo today and had a couple of segments in mind for the run. My body was stiff and I started at a slower pace. I pushed along the rail trail, over Lower Powlett road. As I got to the first bridge I started lifting the pace. With the main bridge in sight I pushed as hard as I could to try and post a fast time on the Dalyston Rail Bridge segment. Across the bridge I eased up and turned towards Dalyston. I ran through Dalyston and towards Archies Creek, mostly up hill. I picked up speed on the road down to the creek with the climb out looking ominous. I pushed hard up the first very steep rise and was struggling. The radient then settled a bit and I found that I was able to push a little harder. My on-pace bell rang half way up and I pushed to the top. Later I found that I just missed Matt's hill segment there by one second. From there it was a long, mostly downhill, push home. After the two efforts my body was tired but I pushed back and even tried to ease the pase a few times. I completed the 18km run in 1:24:42, averaging a very quick 4:42 pace - much quicker than I had anticipated.
The challenge was complete with a 73km week.
In the past four weeks I have run on 22 days with only single day rests. I am (over) due for an easy week and there will be a two day break this week.
Monday 24th to Sunday 30th November
With some rain rolling in my planned light lunch run on Monday was cancelled and my two day break brought forward - so I had run-free days on Monday and Tuesday.
Feeling fresher it was back into it bright and early on Wednesday morning. I ran into town and around the Guide Park, not pushing for any pace but peaking in the low 4:30s. I covered 10.1km at an average of 4:45 pace.
My Thursday morning run took me into town and then I went for a bit of a push up the Bilson St hill. I ran to the eastern rail trail and returned from there. I still have a residual nagging ache at times in my left hip area but it generally feels good. Today I covered 10.5km at an average of 4:44 pace.
Friday morning was still with a fog just moving out as the sun came up. I ran into the golf course and ran the back nine holes. There were heaps of kangaroos all sitting at the top of the hill on the eighteenth hole. I gave them a wide berth and they just watched me run past. After the pace was going up and down between 4;40s and 4:30 I decided to go for it a bit towards the end. I was down to 4:23 for the 8th kilometer then 4:07 for the 9th and than really went hard to finish with a 3:48 in the 10th. The average pace for the 10.1km run was 4:33.
I ran as a pacer at parkrun on Saturday morning, running at 4 minute pace, to come in at 20 minutes. I had two runners come with me and both recorded PBs. Sarah was our first female runner to get in under 20 minutes at Inverloch. I held a good pace but I did lose concentration a few times, slowing down, then having to get the pace back up without dropping the other runners off.
I went out to Kilcunda for my Sunday morning run, meeting up with Tony and Kris who had run from Punchbowl Road neat San Remo. Kris was running a 32 km run to prepare for the 56 km at the Two Bays run in January. Tony turned back soon after I joined them and I ran almost 17 km with Kris. We ran at a pretty easy pace, averaging just under 6 minute pace for the 16.8 km. I started at 9:45 and it was building to a hot day so it was hard work, especially with the heat coming off the rail trail. Given the pace though there was no real toll on my body.
I ended up running almost 53 km for the week but there was no real hard running for the week. I a new PB with 284 km for the month. I am now over 2700 km for the past 12 months - December 2013 to November 2014.
Monday 1st December to Sunday 7th December
I started the week with an early morning run on Monday, running into town, through the wetlands and back around the Guide Park. I started slowly and my pace settled into the mid to high 4:30s. There is still some soreness in the left hip / quad area but not a lot. I ran 10.1 km, averaging 4:40 pace.
Tuesday was another early start. I planned to run around 10 km so decided to run three intervals over the course of the run. I ran at a steady pace (after my slow warm up) for 12 minutes and then ran hard for three minutes. In the first interval I got down to the low 3:30s.The run went up the Bilson Street hill and the second segment was not long after my push up the hill, so was a bit slower, with my pace just getting into the 3:40s. My thrid segment was on the run home and I hit 3:26 pace down the small hill through the estate. I kept up the speed on the way up my home hill. I averaged 4:34 pace for the 10.1 km run.
I had made the decision at the start of the week to have another two day break this week, so I had a sleep in on Wednesday and Thursday to let my body recover.
It was up early again on Friday morning to run around the full 18 holes of the golf course. There was still a slight hip soreness from about 4 km in so after the run I rubbed deep heat into it before showering. This was about the third time that I had treated it that way. I ran for almost 56 minutes, covering 12.1 km at an average of 4:37 pace.
After pacing last week I was looking for a fast parkrun this week. I had a slight soreness in the right Achilles (or just a bit higher) so I gave it a good stretch before, during and after my 4 km warm up. In the warm up I ran a fast lap of the Inverloch footy ground to set up a Strava segment. I set off at a good pace in the parkrun but Ryan McKnight flew past me just after the start. After one kilometer he was about 80m ahead of me. I ran the first kilometer in 3:33 so he was flying. I spent the rest of the run reeling him in. I was disappointed with my second kilometer and picked up the pace in the third and fourth. I reeled him in during the 4th kilometer and ran past him near the Rainbow park. The 5th kilometer was hard work but I pushed it home for a new parkrun PB of 18:18.
Phillip Island fun run - Dec 7th
Heather and I drove over to Phillip Island this morning and I completed my registration for the Vietnam Veterans fun run at their museum (near Newhaven). Then we drove into Cowes and I went out for a short warm up run along the main street.
The conditions for the run were ordinary. There had been light rain all night and there was a strong South Easterly blowing across (and into) our faces. Dean Langford took off early so I moved up to run with him. When he slowed slightly I pushed on and quickly built a gap. At around the 2 km mark I decided that I was going to have to do the run solo so I put the pacer on and worked at keeping under 4 minute pace. There were a few hills (surprisingly 68m of elevation), a few easy turns, a main road crossing and lots of minor road crossings. All went well. The goal was for ten consecutive sub 4 minute kilometers. The eighth was tight (3:59) but generally I did it easily, running a new 10 kilometer PB of 39:03. The run was actually 11.3 km and I ran that in 44:24.
So this weekend I have posted PBs in the 5km on Saturday and in the 10km on Sunday.
