24. Australian Masters Half Marathon - Hobart

.....follows 23.  A bit of recovery and re-build time

Monday December 7th to Sunday December 13th
On Monday I started my "need for speed" period with an 8:2 interval run around town.  I started with a 5:26 to warm up and then built into my first interval at the 8 minute mark.  I built up the pace in the first interval and peaked at 3:49 pace.  For the second interval I pushed quite hard to get the speed up.  I peaked at 3:18 pace.  At the 5 km mark I turned back into the strong easterly wind and it was suddenly hard work.  The third interval was hard work but I got to 3:48 pace and held it around there for a bit.  The fourth (and final) interval saw the wind more at my side.  I peaked at 3:44 pace and held in at sub 3:50 for a good time.  All up I ran 10 km in 48 minutes, averaging 4:46 pace.  It was good to get some speed.

The plan for Tuesday was for two shorter runs.  I started with an 8 km town run.  After a warm up kilometre I found a nice steady pace around the 4:45 mark.  It was a good solid run in nice warm early morning air.  I averaged 4:55 pace for the 8 km run.

It warmed up during the day and hit 30 degrees late in the afternoon.  I had planned to run in the heat and was really well hydrated.  The run was on the track - five laps to warm up (2 km), five hard laps, then a fast lap after a 3 lap recovery and a cool down lap.  Six kilometres in the 15 lap run.  The change blew in during the run and was strong and from the west as I ran the middle 5 laps.  I was running into it on the back straight and with it on the home straight.  It showed up in my speeds.  In the last 600 metres of the middle section I was running at a good sub 4 minute pace.  After a recovery I put in a fast 14th lap, running it in 1:37 - my fastest - at an average of 4:06 but with much of it under 4 minute pace.  I completed the 6 km in 27:46 at an average of 4:35 pace.  It was a good work out.  I held up well in the heat and felt pretty good.

I was out again on Wednesday morning - 3 runs in 25 hours - and was stiff early.  My back felt good when I woke up.  It has still been a little stiff this week.  It was obvious early that it would be a slow and steady run to just stretch the body.  My first kilometre was run in 5:50.  I was down to 5:10 for the third kilometre and kept the pace around there for most of the run.  I picked up pace in the 9th kilometre, running a 4:57 and finished with a 5:04.  I covered 10 km in a slow 52:41.  I pulled up well from the run though.

I cycled on Thursday morning because we were running with the group after work.  I went to the Chiropractor on the way home from work for a follow up appointment.  There seems that the hip flexor is not quite right but Neil couldn't see anything structural there.  The group run was around Inverloch.  We started slowly and around halfway a small group of us went a little further.  The speed rose to just over 5 minute pace as we followed Heather on the run home.  We finished with a peak of 4:57 in the eighth kilometre.  The run was 8.1 km and run in 43:53.

I took the day off running on Friday and went for a morning cycle instead.

I was all geared up for parkrun, keen to break the 19 minutes for the first time in a while.  I woke up a little stiff on Saturday morning but nothing too bad.  I got there early and went on my warm up run.  At the start of the parkrun I went with Bill for a bit and put in a solid 3:46 first kilometre.  I turned just behind him and started the into the wind leg.  Bill just pulled away and I couldn't go with him.  The second was a disappointing 3:58.  I pushed to the next turn and ran with the wind again but the third was a 4:05.  It was just a real struggle.  I tried to push harder - my heart rate was in the 170s -  but the fourth was a 4:04.  At that point I gave up the struggle and decided to cruise home.  The last was a 4:18 and my parkrun time was 20:07.  To be true I'm at a loss to explain the run after a positive week of running.  I went for a cycle after I got home.

On Sunday Matt was competing in the Inverloch triathlon so my run was early out at Inverloch so that I could finish before he started.  I was running with Jason who was stiff from a day of cricket the day before.  We just ran easily starting at the parkrun base and heading towards Eagles Nest.  We spent most of the run between 5:10 and 5:30 pace.  There was some nice work up the hills either side of The Caves.  We ran for nearly 67 minutes and covered 12.3 km at an average of 5:25 pace.  I got back for the start of the tri - Matt came from behind to win - and then had a cycle after lunch when I got home.

Monday December 14th to Sunday December 20th
I was up for a fartlek run on Monday morning and got some distance in with a 13.3 km run.  I averaged 4:47 pace in the very mixed fartlek run.  Some of the faster sections were quite short and others quite long.  I hit 3:43 pace in the first two but most of the others peaked either in the high 3:50s or low 4s.  I went hard for the full 12th kilometre and ran it in 4 minutes flat, with a peak speed of 3:39.  All up I ran for 63 and a half minutes.

I followed up with a track run straight after work on Monday.  It was a bit of a slow start in my second run for the day.  The plan was to run 2 easy laps with every third a bit faster.  My PB around the track is a 1:16 lap set some time ago.  My first fast lap today was 1:36, followed by a 1:33, another 1:33 then my fastest at 1:31.  My final fast lap was a 1:37.  The first two saw me peak at sub 3:40 but I slowed down on the bends.  The third and fourth didn't peak as fast but I held my pace much better.  It was a struggle to peak at just under 4 minute pace in the fifth.  I ran a 16th lap to cool down, covering the 6.4 km in 31:28.

I was up and running again on Tuesday morning.  There is still some stiffness in my lower back at the start of the day but it doesn't appear to be serious.  I had a good stretch then set off on my 8 km course.  Five hundred metres in and I felt pretty good.  The warm up was a 5:21 then I was straight under 5 minute pace.  I settled in about the mid 4:40s.  I was running reasonably aggressively but breathing comfortably and the body felt good.  I ran the seventh in 4:39 and held that pace for the eighth.  I averaged 4:51 pace for the 8.3 km run, completing it in 40:26.

I went out to the beach for a swim on Tuesday after work for a swim and then had a rest day on Wednesday.  I did cycle on Wednesday morning and then had another swim after work.  My lower back and hip has really improved and the body is now feeling pretty good.

Knowing that I'd be running after work on Thursday I debated internally whether I should also run in the morning (or cycle).  I decided to run and went out on the 6 km course.  I was off to a good start, running really comfortably.  A 5:23 was followed by a 5:01.  As the third kilometre ticked over at a surprising 4:33 my heart rate was still  below 150.  I tried to hold it in the fourth but being slightly uphill I slowed to put in a 4:43.  I pushed for the last two and put in a 4:22, followed by a 4:20.  I covered the 6 km in 28:30, averaging 4:44 pace.  Pretty happy with that when it included a warm up.

I was out again with Heather, Ryan, Tony, Les, Nathan and Michelle, running the Inverloch beachside track and then up and around Townsend Bluff.  The average pace for the run was 5:22.  I had a nice push up the bluff and then cruised down the other side.  We got back and I was 130m short of 8 km so I ran a little extra to cover 8.1 km.  I ran for 43:28.  It was 29 degrees so it was also a good heat acclimatization run.  After finishing I went for a dip in the inlet with Les and Tony.

Each year on the last day of school the staff have a run around Wonthaggi.  It leaves from the McBride campus, 3 km from my Dudley campus, so I had a 3 km warm up.  It was almost 30 degrees but I still manage a solid sub 5 minute warm up pace.  I ran the run with some colleagues so the pace was pretty gentle, mostly around the 5:40s but some slower than that.  After a short break I continued my run back to work, stopping to chat to my nephew on the way.  I hit some good pace at the end, finishing with a 4:32.  In all of that I covered 10.1 km in 53:24.

It had really heated up by the time I got to parkrun on Saturday morning.  It was around 30 when we started, on the way to a 42 degree day.  My warm up was about 2.7 km.  I had woken up a little sore in the lower back and just wasn't feeling 100% in the warm up - probably the load from the previous few days.  I wanted to go hard but three went out really fast and my body wouldn't let me go with them.  The first kilometre clicked over at 3:58 and I pushed to make sure that I held the sub 4 pace.  The second was a 3:56 followed by another couple of 3:58s.  At the final turn I pushed really hard, determined to get in five sub 4s.  I ran the last in 3:53 and so was very happy to maintain the pace for the full 5 in the heat.  My 5 km went off past the line so my official parkrun time was 19:38.  I went for a swim straight after the run.

Saturday night was a hot one and I was up real early on Sunday.  I ventured back out to Inverloch to get in another run by the water.  I ran from the parkrun shelter to Screw Creek and then up and around Townsend Bluff.  I had a bit of a push through the caravan park and up the bluff, peaking a 4:24 for the sixth kilometre.  I eased it back on the return and completed 7.5 km in 36 minutes.  Then it was straight into the ocean for a refreshing cool down swim.

Monday December 21st to Sunday December 27th
I haven't had a long run in a while so on Monday it was time to put in some k's.  I went to the chiropractor on Monday morning and everything checked out ok.  I set out a course past the Desal and running along Williamsons Beach at low tide.  It ran through the heathlands at Cutlers and back to Campbell street.  I then extended it along Reed crescent and back to the Guide Park.  Pace wasn't important and most was over 5 minute pace.  The fourth was a 4:53, just before getting to the beach.  On the beach section I slowed to around 5:30 pace.  It was riight into the southerly wind.  Pace went back to the low 5s when I hit the road again.  It was a struggle towards the end but I did manage to put in a 4:51 for the 19th (but it was going down Cameron street).  I covered 19.6 km in 1:42:26.  I averaged 5:13 pace.  It was my longest run since the marathon, beating the City to Sea run by 4.6km.  I pulled up surprisingly well after the run.  When I got home I iced my calves and recovered very quickly.

On Tuesday morning I went for an extended town run, running past the Guide Park, up Cameron street then towards Mitre 10 and back along the east rail trail.  I warmed up quickly and ran the second in 5 minutes flat.  From there I stayed under 5 minute pace the whole way.  My fifth was a wind assisted 4:37 along the bitumen section of the rail trail, past the Plaza.  I kept pushing the whole way and covered 13.3 km in under 65 and a half minutes, averaging 4:54 pace.  As I cooled in the afternoon a sore spot was developing just under the right knee.  I cycled after lunch and then soaked at the beach in the afternoon.

The knee was still a little sore on Wednesday morning and I debated on whether or not I should run.  I decided to go.  Upon starting I found that I wasn't hindered at all and, given I had not set the watch, I decided to run a fartlek.  I was running realy well and hit 3:34 pace in the first hard push (with my heart rate not even getting to 150).  My second was a 4:33 and my average pace stayed there for the rest of the run.  I hit 3:41 pace in the second push and then, as I was starting my third push, ran into someone I know and stopped for a chat.  I spent about 15 mins chatting and then got going again.  As is always the case, when I resume after a break I run much more fluently (hence the long parkrun warmups).  I flew through the shopping centre and back around the footy oval.  Then I slowed and got back on the fartlek track.  My next fartlek push was up Wentworth road and I hit 3:38 pace.  I backed it off then in the final push I hit 3:33 pace but held it below 3:45 for a good distance.  The entire run was 8.25km long in 38:22.  I was able to average 4:39 pace which is pretty good given that includes the warmup kilometre which was a 5:27.  The knee felt pretty good at the end (while it was warm) but I have iced it as soon as I finished and will see how it pulls up.

My knee really settled down on Wednesday afternoon and felt good when I got up on Thursday morning.  I went for a cycle after breakfast - it was pretty leisurely.  I soaked in rock pools at the beach in the afternoon and then we went for our weekly Thursday afternoon group run before tea.  It was a pretty cruisy run at just under 6 minute pace for the first few ks.  Matt and I went up Townsend Bluff while Heather, Kate and Rikki turned back.  We picked up the pace to sub 5 pace.  Back on the coastal path we cruised at just over 5 minute pace and picked up the pace at the end.  I covered right on 8 km, running for 42:24 and averaging 5:17 pace.  I felt the knee a little when I was pushing up (and down) the Bluff but not again since.  All feels good.  The swim at the end was great.

Christmas Day, 2015.  We started the day with family presents and then headed off to parkrun.  Heather, Matt, Emma, Brett and I all had a run with our extended parkrun family.  It was a warm morning so I went on the shorter warmup, just over 2.5 km.  When we started I went to an early lead, pushed by another (older) Masters runner.  At some point Matt decided we were a bit slow and just took off to establish a lead.  My first kilometre was 3:59 but after Matt passed we were running into the wind and I slowed to a 4:10 for the second.  My third was a 4:06 but then I was in no mans land in second place and decided not to push it.  I finished with a 4:16 then a 4:19.  The heat and wind got to me today but there is another problem that is slowing me.  I have been carrying a heavy chest and have realised that there is an infection there that is diminishing my lung capacity.  It was quite bad later in the day - in the air conditioned room - but settled later when we went to the beach.  My official parkrun time was 20:35.

On Saturday morning it was off to parkrun again - Christmas was a special parkrun.  The change had come in overnight and it was cool, wet and windy.  About 10 mm of rain fell while we were running.  As it was raining my warmup was limited to active stretching and running on the spot, then a trot to the start line.  I started well though and ran the first kilometre in 3:49.  I couldn't go with Bill though.  I then settled at 4 minute pace running the second in 3:59, third in 4 mins, fourth in 4:02 and finished with a 4:01.  The last was a hard push into the wind and rain.  Again I was limited by my lung capacity.  The conditions probably didn't help either.  I was trying not to splash others as I ran past.  My official parkrun time was 19:42 (I clocked 19:52, past the finish line).

On Sunday morning I had about 8 km to reach my goal.  I ran with my long sleeve top on and bubbed vicks into my chest before starting.  I drove to the Guide Park and stretched thoroughly.  It was a slow start and the first kilometre took 5:26.  The next two, on the rail trail gravel, were just over 5 mins each.  I picked up speed when I hit the bitumen of Lower Powlett Road - the wind helped too - and my fourth was 4:46.  I settled at around 4:50 for the next two but then found some good speed as I ran up to and across McKenzie street, running a 4:38 for the seventh.  I was starting to run nicely and continued to get faster with a 4:30 then a 4:27 and a 4:20 for the tenth.  I had finished the course at around 9.6 km so the tenth finished on the extension up past the hospital.  I ran to the mine gateway and turned back then pushed hard up the hill.  The eleventh was a fast 4:08 and then I cruised back to the car.  I really concentrated on my breathing during the run and I think that contributed to the increasing speed.  For most of it my heart rate was below 150.  In all I covered 11.2 km in just over 53 minutes, averaging 4:44 pace.  It was a good hitout and took me to  a 73.5 km week, my longest running week since pre-marathon.  It was my 300th run for 2015 and I have covered 3477 km in those 300 runs.  I will rug up and follow up with a cycle then a shower and an easy afternoon.

Monday December 28th to Thursday December 31st

I started the new running week with my first half marathon since Melbourne marathon.  I ran out towards Mitre 10, starting steadily but hitting sub 5 minute pace in the third kilometre.  I stayed under the 5 mark and hit some sub 4:50 pace just before hitting Wilson road.  I maintained it for a bit but slowed slightly going up the first of the two hills.  I powered up the second hill to run the tenth in 4:43.  I was running at sub 4:50 as I turned back onto Cape road and on the bitumen again.  I found some good speed on Cape road, running the 14th, 15th & 16th kilometres in sub 4:40.  I slowed a little on the east rail trail but then found good pace on the way home and ran th 21st in 4:35 and carried the speed all the way home.  The entire run was 22.5 km and I ran it in 108 minutes, averaging 4:50 pace.

On Tuesday I set out for my run and felt a little flat.  The body is good at the moment but I didn't want to push too hard so decided on a fartlek of sorts.  Interestingly while running there was a twitch in my right calf - midway up on the inside - a few times.  I slowed each time, not wanting to pull it.  There wasn't a lot of real speed, more just efforts to push harder.  I did hit 3:41 pace in the fourth effort and about the same again right near the end - both on down hill sections.  I averaged 4:47 pace in running 10.2 km but it was just a real hard push the whole way.  I calf pulled up fine but it twitched again later while riding and also while walking.  I iced it and later rubbed deep heat into it and gave it a real good massage.

The plan for Wednesday was to fit in two shorter runs and a cycle in between.  The first run was a good quality session.  I ran a 4:1 interval run, over 8.4 km and never had any problems at all with the right calf.  I hit sub 3:40 pace in the very first interval and held it there for a time.  The second interval was very similar.  The third interval was up hill and on gravel in the wetlands and the speed wasn't quite there but I ran in the low 3:50s.  The fourth interval - up Fincher street - was run in the mid 3:40s.  I hit the low 3:40s in the next interval - up the Wentworth road hill and finished of with some 3:40 pace in the final interval.  My average pace for the 40 minute run was 4:44.  I followed up with a cycle (I have cycled 300 km in Dec - my first 300 month since April 2014) and then, after an afternoon in the sun at the beach, ran the follow up run.  It was on the 6 km course with a very heavy body.  I ran the first in 5:10 - it is always a faster start in an afternoon run.  I was just under 5 minute pace for the second and third then slowed in the fourth.  I picked up the pace in the fifth and finished by running the sixth in 4:47.  The average pace for the 6.3 km run was 4:59 and I ran in the afternoon heat for 31 minutes.

The temperature for Thursday was forecast to be in the high 30s.  It dawned as a warm morning so I drove out to the coast road for a run into Cape Paterson and back.  The plan was for a slow and steady run to get used to the heat.  I stayed over 5 minute pace the whole way, deliberately slowing myself down whenever I felt the pace picking up.  I hit 5:02 pace for the sixth kilometre and ran the 7.7 km run in just over 40 minutes.  I averaged 4:13 pace.

So with my running complete for 2015 I have managed to cover 3532.5 km in 305 runs, running for 282 hours.  Interestingly I managed 17,000 m of elevation.  I don't seek out hills and there will be hoards of runners with much greater than that but it is more than I would have expected.  In December I had my first ever double 300 month - running 311 km and riding 305 km.  My body is feeling great after an injury riddled year and I believe that the cycling really helps.

There are no marathon plans in 2016 - but you never know.  My big run in 2016 will be the City to Sea in Sydney, a truly iconic Australian event.

Friday January 1st to Sunday January 3rd
The new year started with a double parkrun.  We were in the car early and off to Pakenham for our first parkrun there at 8am.  We got there in plenty of time so I was able to get in a nice 2 km warm up.  I started the parkrun fast with a 3:40 for the first kilometre.  The pace dropped off quickly as my position settled and I followed up with a 3:50 then a diabolical 4:04 on the turn-around kilometre.  On the run home I started getting closer to the third placed runner and set about reeling him in.  I ran each of the last two kilometres in 4 flat and just missed third place.  As hard as I ran I could not get sub 4 pace in the run home.  My official time was a 19:19 but the course measured a little short.

From there we jumped in the car and made the trip to Berwick Springs.  I got out of the car feeling quite stiff and a little sore - in the left buttocks especially.  I stretched and went for a short jog and then kept stretching.  I set off not expecting a lot.  I had chatted to the bloke who ran first at Pakenham (in the very low 18s) at the start line and he ran off ahead so I didn't push too hard.  I was running on Bill Barry's shoulder early on but we hit traffic as the early bolters slowed and I pushed ahead.  I ran the first in 3:48 and then decided to chase the Pakenham winner - a fellow Masters athlete.  I got him and another in the second, where I ran a 3:51 and then ran with him for most of the way.  We put in a 3:56 for the third and Bill was right on our tails.  There was a push in the fourth and we ran a 3:52 and then finished with another 3:52.  He ran away from me at the end but I finished in 5th position with an official time of 19:37.

Back at Inverloch parkrun on Saturday morning and I intended to take it a bit easier.  That is until the start when the quality of the runners stood out.  With it being January we had a lot of visitors.  I ran a 3:40 for the first kilometre and was in about tenth spot.  From there I kept pushing.  I followed up with a 3:50 - identical to Pakenham.  Determined not to drop into the 4s like then I kept pushing.  I steadied at 3:54 for the next two and then finished with a 3:56.  My official parkrun time was 19:15.  Including my warm up I ran 7.7 km in 33 minutes, averaging 4:17 pace.

On Sunday morning I ran with another Wonthaggi Roadrunner - Rikki - from Cape out to Shack Bay and back.  It was tough work on the way out, directly into a strong easterly.  We ran at a pace mostly between 5:10 and 5:30.  We ran into Shack Bay and turned back to have the wind at our back.  I was keen to not pick up too much pace after some big runs in the preceding days.  When we got back we were short of the 10 km so I ran on the coastal track, knowing of a segment there that I discovered last week.  I picked up the pace and flew through the segment at around 3:30 pace.  My tenth kilometre was a 4:26.  The average pace for the 11.1 km run was 5:18 and I ran for just shy of an hour.

Monday January 4th to Saturday January 9th
I set out for another easy run on Monday morning.  The strong easterly was still up and it was going to be an into the wind run home.  I set off on the 13 km course - out on White road then joining the rail trail at Lower Powlett road.  It was pretty much a 70 minute trot just to loosen the legs.I averaged 5:14 pace for the 13.3 km trot with the fastest kilometre a 5 minute flat pushing up the Lower Powlett road hill.  I ran for 70 minutes.

For the rest of the week I will have a (sort of) taper into the half marathon.  So Tuesday's run was only an 8 k'er but I decided to run some change of pace.  I set my watch for 8:2 intervals, running most of the intervals at around 4 minute pace.  I ran 4 intervals and held them well, running past my home gate to finish the fourth interval.  I ran for just over 40 minutes, averaging 4:46 pace for the 8.5 km run.

I drove out to Cape Paterson for my morning run on Wednesday.  I stretched at the boat ramp car park and then ran out towards the coast road.  I pushed around the coast up past Yancowinna with my pace in the low 4s - not bad given it was up hill and into the wind.  I eased on the way back and then ran out to the surf beach where I was going to have a crack at a segment.  I hit the coastal track with some good speed but blew it when I took a wrong turn. I decided to call it quits then and just jogged back to the car park.  I covered 7.49 km in just on 35 minutes.  My average pace was 4:40.  Now I will have tomorrow off while we travel to Tassy on the boat and have a few light runs, including Hobart parkrun, before Sunday's half marathon.

After a day of swaying on the boat Heather and I went out for a run around the coast track at East Devonport on Friday morning.  Heather set off while I was stretching and I ran (slowly) after her.  It took a while to catch her but then we ran together around to the Spirit Of Tasmania dock.  I took off a little on the way back, running my fourth in 4:56 then easing off again.  I ran to the east end of the path and then further on a coast trail before turning back.  I pushed for the seventh and ran a 4:49, averaging 5:09 pace for the 7.5 km run.  After the run we got moving and had a big day driving to Hobart.

Saturday morning is parkrun and we headed off to the Risden Book dam for Hobart parkrun.  It was very windy up on the hill.  Heather and I ran the opposite direction for our warmup.  I covered 2.5 km at an easy pace, stretching at halfway.  My goal was a top 10 finish and not to push too hard.  It was a tough course - all on gravel with some serious hills.  I ran the first in 3:59 and settled into third place.  I slowed on the hills and put in a 4:09 then a 4:06 and was passed just before the turn around.  At the turn I was comfortably in the top ten.  It was hot and my throat dry.  That with the hills saw me put in a 4:22 for the fourth.  I sensed someone behind me near the end so put the foot down on the home straight, finishing with a 3:55 for a parkrun time of 20:23 and fourth place.  In all I ran for 7.5 km and averaged 4:29 pace for the 33:40 run.  At the end I was chatting to third and fifth places - Roscoe & Anthony.  They usually do a cool down lap so I ran with them for a clockwise lap (4.2 km), running at an average of 5:30 pace with it being just on 5 minute pace at the end.

Sunday January 10th - Cadbury Australian Masters Half Marathon Chamionships
It was an early start to get to the Cadbury factory for the 6:30am start.  I put in a good warm up session - nice and easy and was ready to go on the start line.  On the gun I set off at a nice pace, starting with a 3:55 then following up with a 3:48 down the hill.  Unfortunately I slowed as soon as we hit the first up hill and my third was a 4:12.  Even worse I couldn't pick up the pace significantly on the down side of the hill and ran a 4:10 mostly down hill.  I settled into a pace around the 4:10 mark and then really lost concentration in the eighth slowing to a 4:20 between the horse track and the river.  I pushed for the next and then hit the hil up to the bridge and really slowed there, running the tenth in 4:23.  I could not pick up the pace at all on the bridge and started getting passed regularly.  I picked it up a little on the downhill off the bridge and held it there for a couple of kilometres but slowed terribly when we started to see some more hills.  The seventeenth was a 4:46 and the next two not much better but when I hit 19 km I pushed a bit and ran the twentieth in 4:20.  I was building momentum when I hit the final hill and lost it all there finishing the run at around 4:30 pace.

I ran 64th overall in a time of 1:31:36 and won the silver medal in the 45 to 49 age group in the Australian Masters Half Marathon Championships.

I was disappointed with the time and, especially the run profile - slowing all the way.  In retrospect I ran the race short a couple of longer runs and was not quite battle hardened.  I also have some head issues that I need to address.  Physically I came out of the race very well, indicating that I I could well have one harder.  I was not sore while running and my mind was my biggest restriction.  It has happened a bit lately where I have slowed during a run for no apparent reason.  Something to work on.

After lunch we drove to Sandy Point and I had a really good soak in the water.

23. A bit of recovery and re-build time

.....follows 22. City2Sea in Melbourne

Monday November 16th to Sunday November 22nd
I started the week with three days off running - my biggest break for a while.  I went out on Monday and Wednesday mornings for a short 15 km cycle.  On Monday I went to see my chiropractor to get checked out.  He found the weakness in my left hip and worked on it.

I was planning a cycle on Thursday morning but it was raining when the alarm went off so I went back to sleep.  We went for a group run with the Roadrunners before tea with Nathan leading us on a course around Inverloch.  After around 6 km some of the group broke off while Nathan and I kept on the longer course.  We lifted the pace to just over 5 minute pace for a couple of kilometres but then slowed again towards the end.  All up we ran 10.1 km in 56:26.  The average pace was 5:34.  It was a nice hit out after a break.  There won't be any hard running for the rest of November.

The plan for Friday was for an early morning recovery cycle but when I woke I could hear the distant rumbling of thunder.  I checked the radar and it was headed our way so I went back to bed and watched it roll in.  So Friday ended up being a day off.

I was a bit sore in the lower back at the start of Saturday parkrun - more stiffness than anything.  I stretched thoroughly and used deep heat before doing a thorough 4 plus kilometre warm up.  The plan was for an easy run and I set off at an easy pace.  The fast runners were away so I slowly worked my way through the field, passing the first turn in second place.  I started with a 4:02 and then ran into first place with a 4:08 in the second.  I had a small lead at the second turn and had eased a little to run the third in 4:14.  I pretty much held that pace and it was good enough for me to slowly extend the lead as I finished with a 4:15 (with the wind) and a 4:19 (into the wind).  My official time was 20:59 and at that stage I had run 9.8 km.  I set back out on the course to find Heather and Emma and then ran back in with them.  All up I covered 11km in 52:52, the average pace being 4:48.

The plan from here is to have another easy week and then to slowly build up.  The next pase of my running is going to be quite intensive.  I plane to run multiple times in the day - building it up slowly - and a lot of short to mid distance runs.  I want to work on speed and intend to build to the point where I can comfortably run a sub 4 minute paced half marathon.

After seeing Cold Chisel at Hanging Rock last night Heather and I stayed in the city and had a run around the river before brunch.  We ran at a pretty easy pace, starting south of the Yarra and then crossing at Gosche's Paddock and running across and around the outside of the MCG.  We ran back across the William Barrack Bridge and, at Fed Square, Heather ran back to the hotel while I extended the run.  I just naturally lifted the pace along Southbank and then ran to Docklands on the Jim Stynes Bridge.  I ran a lap around the outside of Etihad and it was here that my pace was dipping below 5 minutes per km.  The Garmin went nuts back in the city grid giving me a bit of extra distance.  As I got back I had probably travelled around 12 km in around 65 minutes.  It was a nice with my heart rate rarely above the low 140s.  So there were only 3 runs this week, covering 34 km at an average pace of 5:08.  My body is starting to feel good again.

Monday November 23rd to Sunday November 29th
I ran a slow town run this morning.  The body was a little stiff after yesterdays run and the drive home.  I spent most of the run running at around 5:15 pace.  I quickened a little in the final two kilometres but stayed above 5 minute pace.  I covered 10.1 km in just under 54 minutes.

For the third week in a row I took Tuesday off running.  My lower back was a little stiff when I got up this morning.  As I moved into the day the stiffness quickly disappeared.

I set out on another 10 km run on Wednesday morning. After the warm up I was a little quicker with my fourth kilometre a 4:58.  I then settled back into just over 5 minute pace and covered the 10 km three seconds short of 52 minutes.  My average pace was 5:09.  Again I was stiff in the lower back when I woke up but it quickly disappeared as I started moving.

The weather turned on Wednesday night and there was a very strong south westerly blowing as Tony and I set out on our Headlampers run after work on Thursday.  We were running the Desal tracks and were exposed to some real strong gusts at times.  Our pace was very much up and down and the average of 5:15 was a good indication of where we were at.  I picked up the pace going up a hill in the ninth kilometre and Tony went with me.  We ran that in 5:05.  We covered 10.6 km in 55:40.

The back was stiff again on Friday morning.  I went on the roller and then got the cycling gear on.  I went out for a short 15 km cycle on another running rest day.

I felt good when I got up for parkrun on Saturday morning.  I ran an extended warm up and was running smoothly.  I wanted to get in a good sub 20 minutes for some confidence.  At the start a visitor shot off really quickly.  Suspecting that he was a gun runner I held back a bit and let him go.  Bill went with him and when he slowed Bill was able to pass him.  I ran the first in 3:55 and was in third place at the first turn.  From there I decided to race.  I picked up the visitor pretty quickly and then had the massive task of chasing Bill.  I ran the second in a fast 3:44.  I caught up to Bill in the third but he just led me past the second turn.  I ran past him back up the hill then completed the third in 3:48.  I put in a small gap on Bill and tried to push through the fourth, completing it in 3:53 and taking a small lead around the last turn.  I pushed hard out of the turn and could hear Bill right on my tail all through the final kilometre.  It was a hard push all the way but we both ran it in 3:44 and I crossed the line 5 seconds clear of Bill.  It was my 19th first placing in 49 Inverloch parkruns and I ran it in the time of 19:05, a little bit quicker than I had aimed.  It was great to get a real strong run in with a strong finish.  The pace is coming back.  I ran a short cool down to get in the 10km, completing a total of 10.2 km in 46:15, averaging 4:31 pace.  I followed it up with a 26 km cycle.

Monday November 30th to Sunday December 6th
I decided to take the last day of the month off running and then set myself for a big December.  I got up and rode for 15km instead.

I hit the road on Tuesday to start the month off with a good run.  I wanted to get into intervals but my back was a little stiff when I woke so I ran it as an 8:2 change of pace run.  I made a good start and got down to 4 minute pace in the first interval.  I got to 4:04 pace in the second and only 4:14 pace in the third.  I hit some good pace in the fourth getting under 4 minute pace.  After the 9 km mark I finished with a strong push running the tenth in 4:36.  I covered 10 km and averaged 4:56 pace.

I was back out on Wednesday morning, again starting with a stiff back.  It starts off stiff but as it warms up with movement it feels great at the end of the day.  It warmed up while running and I was under 5 minute pace in the third kilometre.  I mainly kept my pace in the mid 4:50s but slowed a little up the hill neat Mitre 10.  I quickened in the last two averaging around 4:46 pace.  It was another 10 km run, this time averaging 4:59 pace.

I didn't go to work on Thursday and so was not on my feet as much.  The result was that my back never freed up.  I went for a longer cycle, almost 30 km, before lunch and it improved a little but it was still quite stiff as we went out to Inverloch for our early evening Road Runners group run.  I did a lot of stretching and set off at the back of the group but it was a struggle early.  The pace was around 6 minutes and it took 4 km to warm up.  Then it really freed up and I started running nicely.  After the 5 km mark a few finished up and a group of four extended our run.  The pace quickened and we finished off nicely.  I covered 10.5 km in just over 61 minutes, averaging 5:51 pace.  The back feels ok tonight but it takes a moment to get moving as I get up off the couch.

I really seized up overnight and was in a lot of pain on Friday morning.  The plan was for a short cycle before work but that went out the window and I had a short walk in the fog to try and loosen up.  It didn't do a great deal.  As soon as I got to work I rang my chiropractor and got in for a 9am appointment.  Neil is a magician who never fails to get me back on track.  My body was in protection mode though and wouldn't let him do most that he tried.  He persevered though and sent me for a short walk.  It was much better.  He checked me over again and sent me on my way.  I'm back next week to get it checked out again.  Although it was improved my back was still pretty stiff all day at work.  After work I went out to Inverloch and had a swim in the ocean for about 20 minutes.  It was the first time I had been pain free all day.  I felt great after I got out.  I had a warm shower when I returned home and my back is quite free now.

I got through the night well and my back still felt good when I got up.  I tried to do some floor stretches but it was going to be pushing too far so I stopped.  I went to parkrun - it was my 50th local parkrun today - and had an extended warm up.  All felt good although the start was very slow.  Today I had set myself the task of pacing Tony, our Event Director, to a sub 20  minute run.  The plane was to sit on 3:55 pace and get to the final turn - one km to go - in 15:40.

 We hit 3:20 pace early so I pulled us right back and we ran the first in 3:56.  I was slightly ahead as we pushed on the return trip, covering it in 3:54 - right on target.  Tony started dropping back in the third but I didn't want to slow as it would put us over time.  I ran the third in 4 flat and then tried to get him to push towards the last turn.  I covered the fourth in 3:57 so I was at the last turn in 15:47 with Tony right behind.  With time to spare I kept getting runners going the other way to urge Tony on and I slowed a few times to get him chasing me.  As we got near the end I slowed and got him to push through and he ran past me with good speed so I followed him to the line.  My fifth was a 4:09 (Tony's would have been quicker) and he got over the line in 19:54 with me the one second behind.  It is always satisfying to help someone to a sub 20 but even more so today, given where I was at yesterday.

Heather was running in the Sussans Womens Fun Run on Sunday morning so I watched her start and then went for a run around Albert Park Lake.  Heather put in a beauty and ran the 10km in 49:01 to break the 50 minute mark for the first time.  I started slowly but found some nice pace as I settled into the run.  I ran the 7th kilometre in 4:29 while I was chasing down another runner around the lake.  From there I settled into some nice 4:40 running.  I got back just after Heather finished, having run 10.7 km in 52 minutes.

On the Saturday night Heather, Matt and I went to the Zatopec 10 at Albert Park.  It has helped me to define my goals for the next stage of my running.  The marathon has shadowed all running for the past twelve plus months.  That has cost me speed but helped my endurance.  Now is the time to get some speed back.  Runs will be shorter and more frequent and I will be doing a lot of speed work, including track work.  In the past four to six weeks I have averaged just over 50 km per week.  That will be stepping up again and I have upped the weekly goal to 60 km for next week.  My legs are feeling great again and the back is on the mend.  Most importantly I am excited about this next phase.

22. City2Sea in Melbourne

....follows 21. The Melbourne Marathon

Monday October 19th to Sunday October 25th - Recovery Week
The Sunday night in bed after the marathon was quite painful.  Every movement hurt.  My left knee was very stiff and the quads on each leg was very painful.  After getting up the knee really loosened up and has felt good all day.  My quads have been stiff and it takes time to get moving after sitting for a while.  Once moving all is good.  I even feel that I could run but just want to give the rest of the body a couple of days break.  After work we went out to Inverloch and I waded in the shallow water up to the tops of my legs.  When I got home I rubbed Deap Heat into the quad muscles and then had a shower.  I'm feeling pretty good now.

I thought about a cycle on Tuesday morning but thre wasn't enough time when I woke so I just took it easy again.  The legs are much better today, just a little bit of remnant stiffness in the quads.  The lower legs have been great.  I used the roller again this morning and went to Shack Bay to stand in the ocean after work this afternoon.

I was back on the road running on Wednesday morning.  I stretched up well and then set off on the 8 km course.  Generally I felt good.  The calves and achilles are great - even better than last week.  The main sore spot was in the right quad but it was just a sore spot.  I was slow early but down to 5:20 pace for the second kilometre.  I stayed just under that for the next 3 kilometres and then sped up to 5:05 pace for the 6th and 7th.  I eased up a little on the run home and averaged 5:17 pace for the 8.3 km run.  I pulled up really well from the run.  My body feels as good as it has for quite some time at work at the moment.

I had a cycle before work on Thursday morning. After work the headlampers met up in Inverloch for a bit of a trot.  We ran down towards Screw Creek.  When we got there Nathan and I ran around Townsend Bluff while the others turned back.  I ran the 5th kilometre at 4:38 pace.  That included the last bit down from the bluff and the track back to the road.  We kept the pace sub 5 from there and caught up to the rest of the group right near the end.  The average pace for the 8 km run was 5:16.  My body has recovered very quickly.

There was a little stiffness around the hips on Friday morning.  I decided that I'd run at lunchtime on Friday to have a little bit of a gap between runs.  I ran in and around the town loop.  My warmup was at just over 5 minute pace and I was quickly under the 5.  My third kilometre was 4:42 and I pretty much held that pace most of the way.  I ran 7.1 km in 34 minutes, averaging 4:46 pace.  I stiffened a little after the run but that was only briefly - probably something to do with going back to work at the desk.

I was back at parkrun on Saturday morning and woke feeling quite good.  I ran a pretty slow warmup which was a little extended today.  I wasn't sure how I'd run and noticed none of the faster runners there today.  One runner went out fast and I followed.  I was quickly passed by a new female runner but that didn't last long.  I set myself to run down the bolter and caught him at the end of the first kilometre.  I ran the first kilometre in 3:55.  He sat behind me for most of the second, where my pace peaked at 3:49.  After making the break it was hard to keep pushing.  I slowed to 4 minutes for the third and then 4:02 for the fourth.  I pushed hard after the final turn and put in a 3:58 to complete the parkrun in 19:45.  Overall I ran 8.5 km in 38:39.  Not bad for my fourth run in less than a week after the marathon.

I followed up parkrun with a short bike ride with Heather.

To round out my recovery week I set off on my 14 km run from the Guide Park to Harmers Haven and back via Wilson Rd.  I first ran this route on April 20th last year and, at that point in my running this was near my max distance.  I had run a few 15 kms but not many.  In the first run I had thoughts of turning back and clearly remember passing the point of no return and being committed to the Wilson Rd return.  Now, just 18 months later, this is a middle distance run and it was perfect to complete my recovery.  I started slowly.  The stiffness at the top of my left hamstring has returned and the achilles take time to warm up too.  I ran the third in 4:45 and held my pace there into Harmers.  I slowed when I hit the gravel road and it was a bit of a push through that section.  I dipped into the high 4:50s but sped up again as soon as I hit Cape road.  As I turned into the town I found some good pace again and averaged 4:38 pace up the back of Bilson Street.  I ran well down the hill coming home with a 4:35 and then a 4:32.  It was a nice hitout, covering 14 km in just under 68 minutes, averaging 4:50 pace.

I have now followed up the Melbourne Marathon with a 2 day break and then 46 km of running over the past 5 days at an average pace of 4:56.

The City2Sea is now only 3 weeks away.  I have set myself an outrageous goal of running it in 57:30 - average pace would be 3:50.  I am really going to have to work on loosening up the upper legs and finding some speed in the next 2 weeks.

Monday October 26th to Sunday November 1st
I made it six runs in six days on Monday morning, having a run as the weather was changing.  I ran into town and stopped along the way to have a chat to Bucky - one of my running mentors when I was a seventeen year old novice runner.  I was running an effort run, with 8 minutes easy then 2 minutes of effort.  My good efforts were down to low 4 minute pace with a big effort at the end where I hit 3:45 pace.  I covered 10 km in just under 48 minutes, averaging 4:47 pace.

Tuesday was a day off.  No running or cycling.

I was back out there on Wednesday morning for an 8:2 interval run.  The sun was rising in the east and the very full moon was setting in the west.  I got down to 4 minute pace in the first two intervals.  I hit 3:41 pace in the third interval and 3:55 pace in the fourth.  I was a bit slower in the rest periods and covered 10.1 km in 49 minutes, averaging 4:50 pace.

On Thursday Heather and I went out to Inverloch after work and met up with the Road Runners for a group run.  We ran out to Townsend Bluff and then back up Bayview Avenue.  The average pace was 5:41 but we were quicker on the way back then the way out.  We ran 8.3 km in 47:27.

I followed up the afternoon run with a 12.2 km run over all eighteen holes at the golf course.  I set it up as a 4:1 interval run so there was a bit of work in it.  In all I ran 10 intervals.  The first four were quite strong - all under 4 minute pace.  In the third I hit 3:40 pace and held it there for a time while the fourth hit 3:33 pace momentarily.  After that the next five intervals were nowhere near as strong but then, in the tenth interval, down the final hill I pulled it all together and hit 3:28 pace before easing home.  I ran for just under the hour and my average pace was 4:51.

This week at parkrun I was the Run Director.  When Run Directing I spend the first 19 or 20 minutes just standing talking to the volunteers and have often wondered about running.  So today I set everything up - with procedures in place if any problems arose - and had a run.  I started my watch on the buzzer - so that my time matched the stop watches - then checked that both stop watches were running - and set off at the back of the field.  I worked my way through the field to get into the top ten by the first turn, then spent the next 2 km working my way into third place.  The first 2 were running just a touch faster then me.  I didn't have the usual 3 km warm up today and was not able to run as freely.  My splits were 3:53, 3:50, 3:52, 4:02 & 3:59.  I was disappointed with the drop-off after hitting third place.  I got back to my post to see all but the first two runners cross the line.

Heather and I drove out to Coronet Bay to have a run in their community fun run today.  We ran a warm up around town and stretched then I warmed up some more.  In the warm up I covered 2.9km averaging 4:57 pace.  There was a significant difference between the pace in the first half and second half of the warm up.  The run started hectically.  A young bloke shot to the front and I suspected that he was a 3 km runner.  Another runner in a Leonardo Ninja Turtle suit also shot past myself and Bill Barry.  Now the weather was quite warm with a strong northerly wind so I didn't expect that he'd keep going.  I ran the kilometre in 3:38 and was pulling the young bloke back quickly.  I passed him in the second kilometre, but as it turned out he turned at the 1.5 km mark and was doing the short run.  Leonardo led us into Coronet Bay but missed a turn and lost his lead.  I ran the second in 3:59 with some of it on a rough beach track.  I lost my lead when I made a wrong turn and then pushed hard to reel both Bill and Leonardo back in.  The third was a 3:56.  We then turned and ran down a grass hill and onto the beach.  The pace really slowed on the beach - into the strong wind.  It took 4:07 to run the fourth and then the fifth, through the bushland on a rough track, took 4:22.  The heat was also taking a toll.  I led back onto the bitumen - Leonardo had dropped back - but Bill had the legs and took the lead up the hill.  The run was short of 6km but I was running at 3:56 pace over the last 800m.  I came second to Bill running 5.9 km in 23:34 - averaging 4 minute pace.  Not too bad given the conditions.  I wasn't happy with the drop off but happy that I could get the pace back up near the end.  The run took a real toll on the body - especially the legs - and I was a little dizzy at the end.

Monday November 2nd to Sunday November 8th
I was up and out there again on Monday, but my body was sore.  I set out on a 10km route at an easy pace.  It was hard work all the way though.  I started slowly but soon found myself at around 4:50 pace.  My legs were heavy and the soreness at the top of the left hamstring was back.  I slowed to just under 5 minute pace towards the end.  When I got back I had covered 10 km in just under 50 minutes.  After breakfast I rang Pat Wishart, one of my original running mentors, to arrange a massage.  I got in after work and he worked my lower body.  The soreness is not in the hamstring, but in the rotor cuff, just above.  He gave me a good stretch to work it.  He also found that my lower right leg injury from April wasn't my achilles but it was a tear on the inside of my lower calf.

Tuesday was Cup Day - so no work.  I got to sleep in AND go on a longer run.  I felt a bit better when I got up.  I stretched well and then set off on my 15 km course after breakfast.  I found myself running under 4:50 pace after two kilometres.  and ran the fifth in 4:40.  I slowed to the 4:50s around the mine area but was generally feeling ok in the run.  As I got back into town I decided to extend my run up Cameron Street.  I worked hard up the hill and then looped around town.  I ran down McKenzie Street and then hit sub 4:50 pace again near the footy oval.  I ran the fifteenth in 4:44 and then eased in the sixteenth to run 4:58.  In all I ran 16.2 km in under 79 minutes, averaging 4:51 pace.  I pulled up nicely from the run - doing my cool down a little differently by ensuring I didn't sit down.  This was the run that I needed to have.  Heather and I later cycled out to Cape Paterson for lunch.  A great follow up to the run.

Wednesday was a day off.

I slept in on Thursday and went on a run with the Road Runners after work.  We met at the Cape Paterson hall and ran around the coast to Shack Bay.  It had been raining most of the day but all cleared just before the run.  The road was steamy and the sun was almost breaking through.  The ocean was just perfect.  We ran out to Shack Bay at around 5:30 pace.  We ran into the car park and out to the lookout before turning.  On the way back Rikki upped the pace and she had us under 5 minute pace.  Tony and I turned into Yancowinna and upped the pace again.  We ran back into Cape at just under 4:50 pace and then I extended to the surf beach.  After Tony turned off I upped it again - mainly due to a need to reach the toilet.  I ran the tenth in 4:26 and completed 10.1 km in 51:32.

After feeling pretty good after yesterdays late run I woke this morning with lower back soreness.  Friday was always going to be a day off anyhow.

Still a bit stiff on Saturday morning but nothing that would stop me running as a 20 minute pacer at parkrun.  I ran a long warm up - almost 3 km and was right on for the start.  I had two runners with me early but one dropped off half way.  I slowed in the 3rd kilometre trying to get the other to stay with me and ran a 4:09.  That was counter- productive as the next was a 3:55 to get back on track and he dropped off there anyway.  I ran through 4 km right on 16 minutes on my watch and ran back into the wind in 3:59 to get home in 19:59 on my watch.  The parkrun time was a little different and they measured 20:04.  I extended the run by another 3 km to cover a total of 11.3 km and average 4:33 pace.

On Sunday morning I ran with Rikki, one of the Roadrunners, leaving from the Guide Park.  She hadn't been past 10 km in some years so we decided to go out to Dalyston and put in a 12 km run.  Rikki set the pace and, after a couple of warm up kilometres, we settled at about 5:20 pace.  We ran into the back of Dalyston and around a new estate before looping back to the rail trail.  We slowed a little on the way back.  My heart rate stayed nice and low (140s) all the way.  We still had a bit to go when we hit 12 km and ended up with a 12.8 km run, averaging 5:25 and running for almost 70 minutes.  I followed up with a cycle with Heather out to Cape Paterson for lunch to end the week with 60 km of running and 52 km on the bike.

Monday November 9th to Saturday November 14th
Monday morning called for a run with some pace injected.  I ran 8:2 intervals, starting slowly but still able to reach 4 minute pace in the first interval.  I hit 4 minute pace in the next interval and held it there for a little longer.  The third interval, on a downhill on the Eastern Rail Trail, saw me hold my pace at 3:57 briefly.  At this stage my pace between intervals had also improved.  I put in a solid fourth interval, running at sub 3:50 pace for a bit of it and peaking at 3:43 momentarily.  I covered 10.2 km for the run, taking 49 minutes and averaging 4:48 pace.  My left hip is still not right but I'll keep stretching it.  After work I went out to the beach and stood in the water and the top half of my left leg tightened up a little while in the water.

Tuesday was a day off running in a taper week.

On Wednesday I turned off the interval timing and just went out for a good solid run.  I set off on the 13km course looking to run a bit of tempo.  The first 2 km were warmup - both slower than 5 minute pace.  I ran the third in 4:45 and was set for some good ks.  I ran the fifth in 4:29 and followed up with the next 3 km around 4:25 pace.  I upped the pace in the ninth and ran it in 4:20.  I tried to lift the pace in each of the next 2 km but stayed at the 4:20 mark.  With the twelfth kilometre my tenth after the warm up I pushed to lift the pace there and ran it in 4:14.  I had ran those last 10 km in just over 44 minutes.  I eased in the 13th and ran it in a "leisurely" 4:38 and then jugged home to complete the 13.3 km run in 61:30.  My average pace was 4:36, my best training run in some time.  I pulled up strongly from the run.

On Thursday morning Heather and I got up and went for a cycle.  I rode 15 km.  After work we went to Inverloch and ran some hills with the running group.  It was a group run at a leisurely pace, mostly just under 6 minute pace, but there was a bit of work to do on the hills.  I broke away in the return up the Wild Dog Valley road and caught up with the group again at the entrance to the Rec Reserve.  I also had a push in the final few hundred metres.  In all we covered 10.2 km and I averaged 5:26 pace.  We ran for almost 56 minutes.

Friday was another day off running but I went out on the bike again before breakfast.  Unfortunately I timed it as a drizzly mist was starting to come in over the coast and I got a bit damp.

I had a good warm up at parkrun on Saturday but didn't set off with any real pace when parkrun started.  Neither did anyone else and I found myself out the front at a relaxed pace.  Unfortunately my heart rate wasn't so relaxed and I was up in the 170s for most of the run.  I have a little bit of a chesty cough - not much - and it was affecting me.  I felt good but the heart rate was up.  I ran the first kilometre in 3:53 and then ran a 3:58.  The third was 3:56 and then, running with the breeze, the fourth was a 3:49.  Bill Barry ran past me early in the fifth but my game plan wasn't to run real hard so I let him go.  I finished with a 3:59 into the breeze.  My official parkrun time was 19:43.  A nice hitout.  I ran back to pick up another runner and then rounded out the 10 km in my cool down.  I covered just on 10 km in 45:12.

City2Sea - Sunday November 15thThe City2Sea was a real struggle.  It was far too soon after the Melbourne Marathon but I still put in a reasonable run.  First, before the start, came the massive highlight of having a priority start.  I hadn't realised that I did until I got to the start but discovered that I was allowed to go into the priority area and warm up.  I got the start on the back of my Run Melbourne time.  So there I was with all the elite runners, not crowded in, and just able to stretch and relax in front of the herded Red Start runners.  I just put myself to the back of the group, crossed the start almost immediately after Sally Pearson soth the starters pistol, and ran completely unimpeded right from that start.  I stuck with the back of the group too.  As such I was a bit surprised that my first kilometre was only a 3:51.

I was running comfortably early but the real speed wasn't there.  My heart rate was behaving itself - mainly around 167 most of the way.  I ran the second in 3:57, then a 4 flat and picked it up to run the fourth in 3:56.  As the fifth clocked up at 4:07 I was really disappointed.  I picked it up again and put in a couple of 4:01s, including a fast section in the sprint area down St Kilda Rd.  As we turned into Lakeside Drive I had slowed again and the eighth was back out to 4:10.

The run around Albert Park Lake was a real struggle.  I wasn't in pain or anything.  My heart rate was ok but I just didn't have anything to give.  I could feel myself slowing.  I ran the ninth in 4:12, then ran a 4:15, 4:21, 4:23 and consolidated with another 4:21 in the thirteenth when I started using a runner who had caught me to pace with.  I pushed hard back out onto Fitzroy Street and ran a 4:17 and was averaging 4:02 pace in the fifteenth but my watch was measuring long so it totalled only 14.8km.

My official time was 1:01:04, a fair bit behind my goal of a sub 58 but not too far outside 4 minute pace.  The course is great and I will definitely get back there sometime when the body is feeling good and put in a fast one.

It was always going to be hard to follow up with a fast run only four weeks after MM but the City2Sea temptation was too good to resist.  Now it's time to put in an off-season and give the body time to recover.