13. Upping the distances

....follows 12. 23rd Annual Lindsay Thomas Memorial Run

Thursday January 22nd to Sunday January 25th
The run in the heat at Braeside really knocked me about.  I struggled to eat on Wednesday night and my right hip came out feeling quite sore.  I had a rest day on Thursday to try and recover.  I did go for a short cycle to get the legs and hip moving.

On Friday morning I work up still feeling sore and feeling very flat.  I ate my toast with honey and had a juice for breakfast and then stretched and set off on my recovery run.  I went out on the 10km course which can be cut short (if needed) or extended.  I was very flat early in the run but got through the third kilometre in 4:48.  The fifth and sixth kilometres dropped back into the 4:50s but the hip was feeling ok so I decided to extend the run anyway.  The seventh kilometre was a 4:49 but all of a sudden I got a burst of energy and started running much more comfortably - and the speed improved naturally.  I hit 4:36 for the eighth and pretty much stayed around the 4:40 mark or just below for the rest of the run.  It was a strong finish and I completed 12 km in 57:34, averaging 4:47 pace.

Saturday was parkrun and, while I wasn't feeling terrible, I was a little weary - and later than usual getting there.  My body was very tight in the warm up.  I've been a bit stagnant lately so I decided to try and go with the leaders, particularly Ryan at the start.  The siren went off and we were away.  I pushed through and tried to keep in touch by Steve and Ryan were going too hard for me and my legs felt a bit shaky to push it too hard.  My first kilometre was a 3:37 then dropped to 3:45 and a 3:46.  My fourth kilometre was back to 3:50 and I was making up nothing.  I pushed a little in the fifth to run a 3:45 and made up some ground on Ryan but Steve just pulled one out of the box to beat me for the first time (easily).

I had set myself to run a 30 km run - or more importantly to run for 2 and a half hours.  After Friday's run I decided it was still a possibility so I set up a course with three big and different loops so that I had the option of pulling out.  The goal was to run at 5 minute pace.  My first three kilometres were 5:04, 4:58 and 4:49 and I pulled back a bit at that point.  I settled at a pace just under 5 minutes but ten dropped off in pace in the 7th, 8th and 9th kilometres.  I pushed for the tenth and put in a quicker 4:48 - completing the first 10 km in 49:39.  At that point I had my first gel and then picked up a drink (pre-planted) at around the 11 km mark.  I settled to a nice pace up the Cameron St / Reed Cres hill but dropped off to a 5:02 in the 13th kilometre.  That spurred another push and the next kilometre was run in 4:44, followed by another 5:01.  Withe pace going up and down I tried to get is settled and ran in the low 4:50s for the next six kilometres.  I ate my second gel at about 19 km and then picked up my drink at the start of the rail trail, stopping for a quick toilet break there too.  I completed the middle 10 km in 49:01.  My paced dropped into the low 5s on the rail trail so I really worked at upping it when I got back onto the bitumen for the 24th kilometre.  I put in a 4:45, steadied for a couple of kilometres but was running strongly still and with great speed.  My lower legs were starting to stiffen up but my hip was feeling great.  I ran through to the Guide park and completed the final 10 km in 48:47 and the full 30 km in 2:27:42.  My goal was to run for 150 minutes so I kept looping around the Guide Park and completed 30.47 km in the 150 minutes.  My legs and back were a little stiff after the run but, after a hot (and cold - deliberate) shower it really eased up and I was in quite good condition in the afternoon with only slightly stiff lower legs.

Monday January 26th to Sunday February 1st
I followed up on the 30km run straight away, having pulled up from it in pretty good condition.  I went out for a 10km run and ran the first 6km at around 5 minute pace.  In the seventh kilometre I was going to be running my 300th kilometre for the month so I stepped up the pace and put in a 4:27.  From there I kept a nice pace going and completed the 10km run in 48:35.

I went out for a run on my 10km course on Tuesday morning with the view to extending it in South Wonthaggi.  After the first two laps I hit the mid 4:30s pace and mostly held that pace for a fair part of the run.  I stepped it up in the last two kilometres finishing with a 4:28 and a 4:08, running the 12 km in 55:50 (averaging 4:39 pace).

It was back to work on Wednesday so, having met my goals for the month, I took a two day break from running (and cycling).

It was time to rise early again on Friday for a pre-work run.  The sun had just risen at 6am as I set out on a 10km run through the wetlands and around Wonthaggi.  I planned to do a build up run, increasing my speed through the run, and achieved that to a certain extent - but it was hard work.  I expected to be refreshed but my body just didn't want to be going that early in the morning.  I covered the 10km in 46:45, peaking with a 4:16 in the ninth kilometre.

Off to parkrun on Saturday morning and this ws the freshest that I have been there for quite some time.  A new runner, Shane, I knew to be pretty handy so early in the run I got to the lead and just waited for him to come up on me.  When he did I went with him and we raced for a kilometre and a half.  We had swapped the lead a few times and he decided to put his foot down to blow me away but I was able to go with him.  I ran past him again and then he started to drop off.  I later found that he was coming back from a break.  The last three kilometres became hard work running out in front.  In the end I ran the 5km in 18:42 - not bad but disappointing that I didn't get closer to my PB.

Now that I am back at work Sundays will be my longer run.  My plan was to run the 18km run via Dalyston and Archies Creek.  Given that it was the first run for the month I toyed with the idea of extending it to half marathon distance if I felt good coming back into town.  I put in a couple of efforts in the first 10km, running hard between Lower Powlett Rd and the Dalyston bridge.  I ran that 1.9km segment in 7:09 (3:49 pace).  I also went hard up the hill out of Archies Creek, running the 700m segment - with a 36m climb - in 2:54 (or at 4:11 pace).  I recovered well out of each harder run and kept ap a good pace in between, mostly around the low 4:40s.  I hit town and continued running to North Wonthaggi and then to the start of Graham St.  I ran it's length and was still just under a kilometre short of a half so I ran up the mine road and back to get in the 21.2km.  I ran the half marathon in 1:38:08 at an average pace of 4:38.  I was pretty happy with that effort on top of all the running (330km in Jan and 305km in Dec) that I have completed over the past two months.

Monday February 2nd to Sunday February 8th
I started the week with a loosener around the town.  I ran to the golf course and then around the back nine.  As usual my speed picked up on the golf course turf and I spent most of the run running at a pace in the 4:40s.  I left the course and ran around the rec loop and home, completing 10.1 km in 48:53.

Now that I am back at work it is hard to get the morning runs in so I went for a longer run after work on Tuesday.  My body always feels heavier after work.  I ran the 15 km course trying to keep each kilometre under 5 mins.  It was hard work at times and I developed a stomach cramp at 12 kms.  I got home in 1:12:42, having broken the 4:40 mark for three kilometres.  I averaged 4:48 pace.

I took Wednesday off and was back into it before work on Thursday morning.  Earlier in the week I had tripped on the mat in the bathroom and twisted my knee.  I was getting stiffness in my back on Tuesday and Wednesday at work but I ran Thursday morning and the stiffness stayed away.  I ran my 8 km course and added in the front nine of the golf course.  My pace quickened on the golf course, getting down to around 4:30 pace.  I picked it up even further when I turned for home hitting 4:12 pace for the 9th and 10th kilometres and ran the eleventh in 4:08.  In all I covered 11.4 km, averaging 4:33 pace.

Friday was an early start at work so I had to get up in the dark to fit a run in.  I was out running before 6 am, running the 8 km course with an extension to get up to 9 km.  I was running intervals - running easy for 4 minutes and hard for the 5th.  I got 6 intervals into the run, peaking at 3:26 pace inside the 3rd interval.  I ran 9.2 km, averaging 4:36 pace.  There was no back stiffness again at work on Friday and I got through a big day at work staying pretty fresh.  I am now at a point where I feel the heavy December & January workload is starting to really pay dividends and I can now get some pace back.

I was Run Director at parkrun on Saturday so missed out on running.  It was too hot to run later on so I went for a cycle for just on an hour.  Interestingly the back stiffness was back (well before the cycle) when there was no running.

On Sunday morning I met up with Tony and Pauline at the Guide Park for a run.  I was planning to run around 20 plus.  Tony had run in from Cape Paterson and Pauline was running 12 km.  We ran out to Dalyston at around 5:45 pace and kept going at around that pace after Pauline left us.  Tony left me at Cape Paterson and I ran home from there.  I was going to get just under 30 km so I extended the run to be a 2 hour 45 minute run and got in 30.1 km in that time.  My average pace was a steady 5:28 pace with most of the run back from Cape Paterson at around 5 minute pace.  That run gave me a solid week with 76.9 km for the week and that is with 2 days off.

Monday February 9th to Sunday February 15th
I took Monday morning off with the intention of running after work.  Unfortunately during the day my entire lower back stiffened up and I was quite limited in movement after work so I got home and just put my feet up.

I decided to go out for a medium run around town.  It was real hard work.  I did loosen up a bit in the second half and got my pace into the low 4:40s but I slowed again towards the end.  I got in a 9.2 km run averaging 4:57 pace.  I was stiff in the back later at work but not as bad as the day before.

I went for a golf course run on Wednesday and, again, started very slowly.  My pace quickened on the golf course into the low 4:40s and I was able to put in a couple of quick low 4s on the way home.  I averaged 4:46 pace over 9.2 km.  My back stiffness has not improved with pain right across the lower back at times.

On Thursday I ran through the town and found it very hard to loosen up again.  My average time over the first 5 km was over 5 minutes.  I quickened towards the end but nothing convincing.  I wasn't in pain while running but I did feel restricted.  I covered 8.6 km at an average of 4:54 pace.  I stiffened up again after finishing and made an appointment with my chiropractor.  I got an appointment mid morning and he found a few issues in the lower back.  In general there was an easing of the stiffness but I was still stiff in getting up after sitting for a while.

Friday morning I felt a bit better.  My start was much quicker and I was able to put in some good pace.  I hit sub 4:10 pace on the golf course.  I maintained that pace comfortable all the way home and ran the 9.8 km averaging 4:26 pace.  After cooling the only stiffness was in the muscles around my right hip.  It was gone from across my back.

I was down to run as a pacer at parkrun on the Saturday morning.  I was to run the 5 km in 20 minutes.  It rained all night on Friday night and was still going during parkrun.  I ran 5 km all close to 4 minutes and completed the course in 19:59.  My back was feeling good but my hip started to stiffen as I cooled down.  During the afternoon I had quite a bit of discomfort in my right hip.

We stayed in the south east of Melbourne on Saturday night and I ran in from Beaumaris to Elwood to Matt's triathlon on Sunday morning.  I found myself running quite comfortably, and pain free, with my pace in the mid 4:30s.  Towards the end of the run I found some real speed.  I completed the 14.5 km run in 1:06:35 (4:35 pace).  After the run my hip stiffened again and it feels quite tight between the knee and the hip.  At the moment it is cool and quite painful.  I'm due to see the chiropractor again on Thursday.

Monday 16th February to Sunday 22nd February
I took a day off on Monday to try and give my hip a rest.  It did ease up a bit during the day and by afternoon was not feeling that bad at all.

On Tuesday morning it was back into it and the warm up was long and slow.  When I got going I pushed the pace into the 4:50s and then to the low 4:40s near the end of the run.  Iran through the wetlands and back, covering 10.5 km at an average of of 4:55 pace.  It was a good "blow the cobwebs away" run.

I was at it again on Wednesday morning and the hip was really starting to feel better now.  I had a good stretch and set off and everything just felt good.  I was quickly into the 4:50s and then kept getting quicker from there.  My 4th and 5th kilometers were low 4:40s and then I was down to a 4:30 speed.  My 9th kilometer was run at 4:05 pace and then I went for it on the way home and finished with a 3:55.  I covered the 10.2 km averaging 4:34 pace - my fastest 10km run since the heat of Braeside.

The running felt good again on Thursday morning and I was very quickly below 5 minute pace.  I ran the 2nd through 5th kilometres at around 4:40 pace and then put my foot down through the Eastern Rail Trail.  That section is on gravel and a slow downward gradient and I flew along there - running the 1.1 km segment in 3:52 and peaking at 3:16 pace.  At the end I eased up and ran a couple of kilimetres at just under 4:30 pace before finishing with a 4:07.  I ran the 10.1 km course in 45:02.

With some heat on the way I got up in the dark on Friday morning to see a thick fog outside.  It was so thick that the trees were dripping.  I ran into town and around part of the golf course.  I had been to the chiropractor on Thursday afternoon and the hip was now feeling great.  After a warm up my speed quickly increased and I was running at 4:30 pace on the golf course.  As I hit the bitumen again I was able to accelerate a little with the 8th and 9th kilometres run at around 4:20 pace.  I put in a big finish and ran the tenth in 4:05.  I completed my 4th 10km run in 4 days at an average of 4:34 pace.  It was great to be running fast again.

With such good running during the week I had big expectations at parkrun.  One of the faster runners turned up too so I had a target to chase.  I started well running a comfortable 3:39 first kilometre and even chatting along the way.  My second kilometre was a 3:37 and I was running well but into the third kilometre my legs started to feel a little wobbly.  I kept pusing but ran the 3rd and 4th kilometres in 3:46 each.  It was a real push to get home and I ran ito out with a 3:51 for my standard time in the low 18:40s (18:43 this week).  I am a little frustrated that I am in a bit of a rut and I haven't really been able to break through the 18:40 mark.  I will be working on speed in the next few weeks.

On Saturday the temperature rose to 36 degrees in the late afternoon and didn't drop below 20 all night.  I was up before sunrise on Sunday morning and drove out to Cape Paterson as the sun came over the horizon.  I had hoped to get in a long run but the heat was going to stop me.  I ran along the coast road and down steps to Shack Bay and Eagles Nest for a bit of a run beside the cool water to get in extra distance.  I got in a 16.8 km run - a bit short of what I would have liked - but the heat was building quickly at 8:30 am.  I averaged 4:50 pace which was pretty good as the stair ascents and descents were very slow.  I ran at some good pace early in the run.  After running for 1 hour and 21 minutes it was down to the water for an instant cooling off.

Monday 23rd February to Sunday 1st March
The plan this week is to work on speed.  I set off on a 10 km 4:1 interval run on Monday morning - 4 minutes steady and 1 minute fast.  I got into the 3:20s for most of the intervals but it was the sixth interval, around the rec reserve, where I hit my peak, getting to 3:10 speed.  I covered 10.6 km at an average pace of 4:25.

I slept in on Tuesday morning and went for a longer run after work.  I ran it as a fartlek run and felt that I had heavy legs.  It was hard work all of the way and I pulled up quite sore.  In the end I ran quite a lot of faster sections getting down in to the 3:40s and 3:50s most times.  I averaged 4:38 pace over the course of the 16.3 km run.

Wednesday was a day off and I was back up and at it early on Thursday morning.  I was still feeling it from Tuesday's run so decided to just take it easy and see what I've got.  My first three kilometres were very slow and it wasn't until the fourth that I got under 5 minute pace.  As my body eased up I got a little faster and then really picked up pace on the downhill run on the eastern rail trail - getting to 4:30 pace.  I ran a few quicker kilometres and then eased up on the run home.  I ran for over an hour, averaging 4:53 pace for the 13 km run.

I was up early again on Friday and feeling much better.  I ran intervals again - this time 8 minutes easy and 2 minutes fast.  I got in 5 intervals with the third getting to 3 minute pace and the fourth at 3:10 pace.  I was really able to finish off a couple of late intervals really well.  I ran for 52 minutes, averaging 4:41 pace over 11.1 km.

Off to parkrun on Saturday morning to see if the pace work was having an effect.  I've been stuck in the 18:40s and not improving at all.  I set off in the low 3:40s and kept the speed consistent for most of the run.  My kilometres were 3:41, 3:44, 3:43, 3:45 and 3:40 to come in in 18:35 for the 5 km.  An improvement and I was very happy with the consistency.

With Sunday coming along I was due for a long run, having not been over 20 km for three weeks.  I had put a bit of thought into this 25 km run and planned to get through it with a good time.  The goal was to keep the kilometres under 4:50s and I was on pace straight away with a 4:43 first up.  I ran consistently and strongly through the first 10 km, covering it in 46:46.  I ate my gel in the 10th km and then drank in the 11th.  I slowed a bit in the drink part and at 4:48 the 11th kilometre was my slowest for the run.  I ran strongly from the point that I turned into Wilson road and was pretty much under 4:40 pace for most of the last five kilomtetres, especially after hitting the bitumen of Cape Paterson road.  I ran back into the Guide Park to complete the 25.1 km run in 1:57:21 (25 km in under 1:57).  My last 10 km was completed in 46:26 so it was a negative split.  My average pace for the full run was 4:41 pace and I ran quite comfortably the whole way.  I had a little bit of soreness in the left quad while running but it felt ok after I stopped.  I iced it anyway.  I followed the run up with a 21 km cycle at a slower speed.  I've pulled up pretty well from the run.

12. 23rd Annual Lindsay Thomas Memorial Run

.....follows 11. Two Bays Trail Run

Monday January 12th to Sunday January 18th
After Two Bays Heather and I headed into the city for a bit of a break.  We had a great afternoon which ended with a movie and a meal at the Crown Gold Class cinemas.  We stayed at Travelodge in Southbank.  I woke up with very stiff quads and a sore big toe nail, but otherwise no injuries.  Monday was a rest day.

I got up, stretched and ran slowly on Tuesday morning.  I set off on my 13 km course (which has an option to shorten to 10km).  The quads were stiff but I was jogging comfortably at a touch over 5 minute pace.  I pushed to get up the hill on Lower Powlett road and put in a 4:55 for my 6th kilometre before dropping back to 5 minute plus pace.  I held it there until the 10 km mark, running 10 km in 51:10, and then relaxed the pace for a bit.  I picked it up again for the final 2 km and finished with a 4:48 13th kilometre.  In all it was a good run to work through all of the sore spots.  It will set me up for a good week.

Wednesdays follow up run was a 12.3 km run around the town.  I spend most of the run either side of 4:50 pace and finished with a couple of kilometres near 4:40 pace.  My quads were still a bit stiff but now I have run most of the stiffness out of them.  I covered the distance in 59:12.

With a need to get some speed back - after doing a lot of distance work at a slower pace recently - I went out on an interval run.  After a 9 minute warm up I went for 1 minute hard and then 4 minutes easy.  I ran my 10 km course but threw in some laps of both the secondary college aths track and the recreation reserve main oval.  I completed 10 intervals and tended to get faster in each one.  I hit sub 3:30 pace in the tenth.  In all I ran 12.7 km averaging 4:37 pace.

Looking for some variety Heather and I drove out to Eagles Nest on Friday morning. Heather walked the beach to recover from her gym session.  I ran, into the wind, into Cape Paterson, looped the surf beach track and then came back.  I put in a few efforts on the way back and found some good sustained pace.  I covered 14.2 km at an average of 4:38 pace.

Again, in the search to get back some speed, I was looking for a fast time at parkrun and the fast runners turned up this week.  I got caught out at the start getting my watch to go and when I got going Shannon, Ryan and a new bloke were about 30 metres ahead.  I put my head down and got past the other fast starters and set off on the chase.  Ryan was third but looking pretty good so I decided that it would be the new guy I'd have to get to get in the top 3.  Halfway through Ryan took the lead and nobody went with him.  Shannon then dropped off the pace and I was able to pick him off.  About half way into the 4th kilometer I ran into second place but Ryan was just too far ahead to catch.  My time was 18:42 - my fastest time this year.  Ryan ran in 18:20 - 2 seconds slower than my PB.  After scanning my barcode I ran back over the track to pick up Heather and then ran back again after she finished to get in 2.6 km of cool down.

I set myself to get in a 20 km run on Sunday morning.  My plan was to run 2 laps of my 9.6 km course but, given I was solo I changed my mind and ran 11 km to the Rail Bridge and back around the mine road first with the view to setting up my 30 km course.  I ran the first 10 km at just under 5 minute pace and then decided to put my foot down and see how I went.  The second time on the rail trail I got out to the cattle crossing and it was being used so my plans changed again.  I u-turned and ran back to the start of the trail and then turned up South Dudley road.  At this stage I was running at 4:30 pace but when I hit solid ground I increased my pace again.  I hit 4:16 pace up towards the school and maintained that around past the golf course entrance.  The 20th kilometre was 4:13 and I finished off pushing hard into the wind to put in a 4:11 for the 21st.  In all I ran 21.3 km in 1:39:31 (4:40 average).  I was pretty happy to be able to finish with a 4:11 kilometre at the end of a half marathon training run.

Monday January 19th & Tuesday January 20th
With a view to getting some pace back I went out to run a Mona fartlek on Monday morning.  It is more of an interval run than a fartlek, with 2x 90 seconds of effort, 4x 60 seconds, 4x 30 seconds and 4x 15 seconds, with rest intervals of the same duration in between.  I jogged 3.5 km (5 min pace) out to the aths track at the school and then got right into the fartlek.  With the rests so limited I found that it was quite demanding.  With the exception of the last three 15 second efforts I got down to the low 3:20s for each effort but my recoveries were a bit slow.  The jog home was quite challenging.  In all I ran for just over an hour and covered 12.8 km.

On Tuesday morning I got up and just felt flat.  I set out for a 10 km run and, with the exception of one effort in the middle, ran pretty slowly.  It took me 47 and a half minutes to cover the 10 km.

23rd Annual Lindsay Thomas Memorial Run
The Springvale-Noble Park club of the VMA have run the Lindsay Thomas Memorial Run each year since 1992 at Braeside park.  There is a 5 km walk, a 5 km run and, the main evet, a 10 km run.

This is the place where I first broke the 40 minute mark last year and I was hoping to break the 39 minutes this time.  I woke feeling low on energy again and took some chia seeds at lunchtime to try and help.  The other problem was the 33 degree temperature facing the runners.  I was very well hydrated and had a very easy warm up for this run.  Given the heat I had decided to run the race and not worry about times.

All of the runners went off at once so it was hard to tell who was running 5 km and who was running 10.  The pace at the start wasn't that great so I just decided to go with the leaders.  A group of 5 run the first kilometre together in 3:47.  Two dropped off in the second and third kilometres and the pace dropped back to 3:55 and then my pace dropped to 3:59 in the third.  I was starting to lose track of the two leaders, one of whom I was certain was doing the 5.  I pushed in the fourth and ran a 3:56 to get back with them but I lost them again in the fifth as they pushed for the finish - both were 5 km runners.  I slowed to 4:07 for the fifth and completed the first lap in 19:47.

At that point I found myself out on my own.  I could not see the next runner behind me and the motivation to run fast disappeared.  The ability to run fast was also disappearing as I was struggling in the heat.  I ran the sixth kilometre in 4:12 and the seventh in 4:16.  The eighth kilometre was a REAL STRUGGLE.  I kept looking at the watch and the distance covered was progressing so slowly.  I ran the eighth in 4:31 and then held that pace for the ninth (4:29) and tenth (4:30) to struggle across the finish line.  My official time was 42:30.  My garmin measured the course at 10.2 km and my 10 km time as 41:47.

At the finish line I took forever to recover.  After getting back from the toilet I had a dizzy spell for quite some time and it didn't pass until I sat on the ground, propped against a sign.  I was awarded the trophy for first place and my name now goes on the shield.  It was great to win the race but I did so with mixed feelings.  I was really disappointed with my time - my slowest competitive 10 km in over 12 months - and the way my body struggled to handle the heat.

Matt had come to watch the run and after the presentations we went into Mordialloc and had a late tea on the foreshore.