Monday June 22nd to Sunday June 28th - Recovery & Build
I did feel a little sore on Monday morning but I was determined to have a slow run to stretch the aches. I set off very slowly - 5:51 for the first kilometre - and only built the speed very slowly. I felt ok running when I warmed up but my body was stiff. I ran a 5:15 for the 5th kilometre and didn't build on that. As I got home I had covered 8.3 km at an average of 5:38 pace. When I cooled down my right achilles felt a little stiff but I also had a soreness on the outside of the lower part of my left leg. My left foot was pretty heavily taped with the blister on the ball of that foot.
No running on Tuesday just to give the body time to recover.
I ran 12 km in just over 1 hour on Wednesday morning. Again I started slowly but felt good as I built into it. I broke 5 minute pace in the fifth kilometre. My place stayed at or just under 5 minute pace for the rest of the run with two 4:48 kilometres near the end. I averaged 5:02 pace for the run. I felt good when I cooled down - although I have very low energy at the moment. It is the 11th week of the school term and I am very tired.
On Thursday morning I had planned to run a longer run. I had received my next pair of runners in the mail on Thursday so I decided to shorten the run and start breaking in the new shoes - I plan to take them to Darwin if they feel good (the older ones smell!). I ran into town and then up Bilson street to get in a good 10 plus km run. I started surprisingly quickly with a 5:09 and was under 5 minute pace before the end of the warm-up. I hit 4:30 pace in the sixth kilometre. I was running with some surges and then letting the pace drop back naturally. As a result I was picking up speed. After the ninth kilometre I decided to push for the tenth and surprised myself with a 3:58. When I stopped I had covered 10.7 km in under 50 minutes (4:37 pace on average). It was a great hitout but the bilster under my left foot was a little sore. I left the tape on to go to work. After work I cut the tape off and broke the skin. It should be ok to keep running on it.
I went out on a longer run on Friday morning - setting off on my 13 km course. I decided to have a go at some intervals for speed, running 8:2 intervals. After a slowish warm-up my first interval was a bit sluggish, maxing at 4:16 pace. I was a bit faster in the next getting to just on 4 minute pace. The 3rd interval was up the Lower Powlett road hill and only got to 4:17 pace and the 4th, on the rail trail, wasn't much quicker. I hit 4:03 pace on the 5th and final interval and then chose to surge home from the 12 km mark. I ran sub 4 minute pace in Mary street and got through the 13th km in 4:28. It was a solid run, covering the 13.3 km in under 65 minutes, averaging 4:50 pace.
I wanted to get in a sub 19 minute parkrun before heading off to Darwin. I set off on my 3 km warmup and it was soon obvious that the cold, heavy air, wasn't going to be conducive to speed. I set off fast at the start of the parkrun and put in a quick 3:37 kilometre. From there I dropped back into the 3:50s and, while I didn't get any slower, I couldn't push at all. I ran the parkrun in 19:07 and completed an 8 km run in 33:17. Overall my average pace was 4:09. There was a stiffness in my right achilles right through the run and after I cooled down.
My Sunday morning run was planned to be my first long run in over 2 months. The plan was 30 km. I set off from the Guide Park towards Cape Paterson and ran in the back way along Wilsons road. I started well amd surprised myself when my 3rd kilometre was a 4:46. I held that pace for a few kilometres then dropped back into the 4:50s when I turned into the breeze. It was a hard run but I was able to keep my pace throughout. I ran back into town on the eastern rail trail and then around the North school in North Wonthaggi. It was tempting to cut the run short but I pushed through and got out to Lower Powlett road. From there there was no choice but to push on. I needed 28 km to get my weekly goal and returned to the Guide Park just under that mark. My pace had dropped into the low 5s but I found some more pace near the end. I ran past the Guide Park and looped around onto the rail trail. My 29th kilometre was a 4:49. I stopped on 29.3 km, completing the run in 144 minutes. I was pretty happy with my average pace of 4:55. Apart from general fatigue I pulled up very well. The stiffness in my achilles disappeared some time into the run. I got home, changed into my cycling gear and went on a 20 km recovery cycle.
Monday June 29th to Saturday July 4th (train to Darwin & parkrun)
Given the Tuesday will be a day off running - on the train to Adelaide from 8am to 6pm - I wanted to have a quicker 15 km run. I woke up quite stiff though. Both ankles were stiff and tight. I ate breakfast and then prepared. I rubbed Deep Heat into both ankles and calves and then stretched thoroughly. Interestingly when I started running the ankles were ok - a little still but ok - it was my glutes that were really sore. The warm up felt very slow and I was surprised to get through the first kilometre in 5:17. I surprised myself again with a 4:42 in the third kilometre. I felt that I was running much slower. I was in a steady trot. I held that pace for kilometre after kilometre, working harder as the run progressed. I was pushing up the hills so as not to lose pace. My sixth kilometre was a 4:38 up the Lower Powlett road hill. I was determined not to lose form around near Townsends nursery and pushed up the hill to the scramble track. I ran well through town and then pushed hard through North Wonthaggi, running a 4:37 for the fourteenth kilometre. I eased it home with a 4:44, covering the 15.1 km run in just on 72 minutes. My average pace was 4:46 which, given the warmup, was pretty good.
Heather and I both had runs in Adelaide on Wednesday morning. I ran through the city block to the Torrens river. I turned left and ran to the edge of the weir where their parkrun starts. I crossed over and ran the far bank. My pace, after warming up, was excellent - down around and under the 4:30 mark. I was running really comfortably. I ran up past the caravan park, up and around it and then returned past the zoo. I saw Heather running on the other side on the way. I got back to the city and decided to detour around West Terrace, then ran back in board to get the kilometres up. I met up with Heather at the end as I passed the 15 km mark. My average pace for the 15.8 km run was 4:33 - and there were some slower sections in it. I ran for just over 72 minutes. I recovered really well.
Thursday and Friday were spent on The Ghan. We went kayaking on the river at Natilmuk Gorge but that was the only exercise. We paddled 4 km.
On Saturday morning we were up early for the 7am Darwin parkrun. I ran 2 km of warmup first on the way there. In the parkrun we started VERY quickly with a first kilometre of 3:26. That was followed up with a 3:42 then 3:48 and 3:49. At that point I was really starting to struggle in the heat. I slowed to 4 minutes plus for the final kilometre but was able to get to the line in 18:49 (http://www.parkrun.com.au/darwin/results/weeklyresults/?runSeqNumber=88) - my first sub 19 minute run in over 2 and a half months.
Darwin Road Running Championships - Sunday July 5th When researching Darwin I noticed that the Darwin Running and Walking club had the Darwin 5 and 10 km Road Championships while we were here. So it was another early start on Sunday morning to get out to the East Point Reserve. I ran a 3 plus kilometre warmup at just under 5 minute pace (on average) - quicker on the way in. I had hoped to run 3:50 to 3:55 kilometres and was determined not to run too hard early. While my leg felt great in the parkrun my achilles really stiffened up when I showered and had been quite sore all through Saturday. When I started I was focussed on running at 4 minute pace and my first 2 kilometres were right on that pace. It was a real struggle to get under 4 minute pace. As I settled I had 2 runners in front of me and one looked to be in his 40s (my age group). I spent several kilometres pulling them in and then, at around 4 km pulled them both in and passed. As I completed the first lap I saw the 20 minutes click over. The second lap was a real struggle. The heat was getting me but I was determined to keep pushing. The other runner was right behind me the whole way. He dropped back at one point, hauled me in and dropped back again. With 2 km to go I had a little gap but then he started hauling me in again. With 500 m to go I could hear him again. The pace really picked up (sub 4 minutes now!). As we rounded the last bend he was right there but I found a kick to go and I crossed the line metres ahead of him. We had another 40 year old ahead but that run won me the silver medal in the 40 to 49 years age group (by only a few seconds). My official time was 40:12. My Garmin measured a bit short (4.88 km) but others were spot on.
Heather also ran - the 5 km - and she won the Gold medal in the 40 to 49 years age group!
Monday July 6th to Sunday July 12th
Heather and I went on a bus tour to Kakadu on Monday, so there was no running. My achilles was calling out for a rest anyway.
With my ankle sore I set out on an easy run around Darwin to have a bit of a look around. I ran over to and then through Bicentenial Park and then around part of the waterfront area. I then ran through the Botanical Gradens and across to Mindil Beach then back into Darwin and through Bicentenial Park again. Through all of that my pace was around the 5 minute mark, getting as fast as 4:44 for the 13th. I slowed down as I went up and down the beach paths in Bicentenial Park, near the end of the run. As I got back to the resort I had covered 15.1 km in just on 77 minutes (average pace 5:05).
I ran again on Wednesday morning, our last day in Darwin. I set off just before 7am and the temperature, as usual, was about 24 degrees. I ran around the harbour and then all the way along the waterfront and wharf area to get back to Bicentenial Park. I ran onto Stokes Wharf. Again it was a tourist run, run at an easy pace mostly just over 5 minutes per kilometre. I ran 10.1 km averaging 5:06 pace. For the second morning in a row I had a nice cooling swim when I got back to the resort.
We flew home on Wednesday afternoon and stayed over in the city. I was planning a run around North Melbourne and Docklands but slept in. We caught the bus home and got home about lunchtime when I went for a run around town. I ran a 12.5 km run, finding a bit more speed in the cooler air. I felt a little heavy while running. My average pace was 4:48 pace in the hour long run. I followed it up with a 20 km cycle.
Friday was time to find a little bit of speed. I set off on the 15 km course running easy for 8 minutes then hard for 2. I momentarily hit 3:46 pace in the first interval - going down hill. The second and third intervals just broke 4 minute pace while the fourth was a touch slower. I found some pace in the fifth, hitting 3:43 pace and then got to 3:49 pace in the sixth. The final interval was just a bit of a messy struggle. Back home I had covered ten miles (16.1 km) in just over 76 minutes, averaging 4:44 pace.
I was Run Director at parkrun on Saturday so could not add to my 40 parkruns.
Sunday had been planned for a long run. The only problem was the rain band going over us - slow moving and persistent. I decided to go out anyway, donning a cap to keep the rain out of my eyes. The drizzle was light and the first kilometre was run at 5:02 pace. I was soon under 5 minute pace and running easily. The ankle felt ok. I ran out, along the rail trail, to the Mouth of the Powlett. I ate my gel while running towards the desal and then picked up my drink at the desal gate, almost 14 km in. My pace was remaining pretty constant at just under 5 minute pace. I ran back into town and then up Cameron Street and around the top of town, out to North Wonthaggi and around Dudley. I closed the loop where the rail trail met South Dudley road and ran in along the sealed section of the path and back along Murray Street - to get the 30 km in. I was pretty damp when I stopped at the Guide Park - but not as wet as I had been after the 10 km run the previous Sunday! The run covered 30.3 km in just under 150 minutes, averaging 4:55 pace. I stretched down then went to the toilet block and dried myself and put on warm clothes. As soon as I got home I was into the hot shower to warm my body up. I ate a fruit smoothy for lunch. The rain destroyed any chance of a follow up cycle.
Monday July 13th to Saturday July 18th
I woke up feeling quite stiff in the legs on Monday morning but I did get in a very slow 10 km jog. It worked wonders, loosening me up. The first two kilometres were in the mid 5:30s and I quickened a little as I loosened up. I finished with a 5:02 and ran the 10 km in just over 53 minutes, averaging 5:17 per kilometre.
I felt much better on Tuesday morning and set off to try and get in a few extra kilometres. I ran an 8:2 interval run but struggled to get any real speed in the intervals. I did dip below 4 minute pace in the 1st, 2nd and 4th intervals. Instead of a 5th interval I chose to push home for the final kilometre. I averaged 4:45 pace for the 12.5 km run, completing it in just under the hour.
After the frustration at the lack of speed in Tuesdays run I decided to run a speed session on Wednesday. I set my watch to beep every 2 minutes. I spent the first 8 minutes warming up and then pushed it out for the next 2 minutes. For the sprints I took off on the beep, running for about 100 plus metres and then walking and jogging until the next beep. I hit 3:22 pace in the first sprint and 3:12 pace in the third. I hit 3:09 pace in the sixth and then 3:03 pace in the eighth. The ninth, tenth and eleventh were all in the low 3s and then I had a jog spell, running through the track near the rec reserve. I finished with two final sprints, hitting about 3:13 pace in each. After another recovery I ran a hard 2 minutes to finish off, hitting a pace in the mid 3:30s in that push. Given the darkness I spent most of the run looping around McKenzie St, Korumburra Rd, Wentworth Rd & White Rd block to get the benefit of the lighting. The sprinting, jogging and walking averaged out to 4:58 pace over the course of the 11.4 km run. It was completed in under 57 minutes. My ankle felt great - no pain at all - at the end of the run. As it cooled down in the afternoon it became a little stiff but nothing that wasn't easy to walk out.
Thursday was a day off.
On Friday morning I was determined to get in a longer run to build up the ks. I was a bit stiff early on, dropped under 5 minute pace in the 3rd then back over it in the 4th. It was very dark running and, outside the Dudley school, I hit a post in the middle of the footpath. I saw it about 30 cm before I hit it and started to brace. I composed myself and set off along Sth Dudley road. Then a little further on my running just clicked. It doesn't happen real often but I just hit a purple spot where I was running really smoothly and comfortably. I hit 4:41 pace for the 7th km and kept accelerating to run the 10th km in 4:31. I really pushed in the last 3 km and ran a 4 minute flat 14th km. Over the course of the 14.1 km run I averaged 4:42 pace, running for just over 66 minutes.
Saturday morning I was back at Inverloch parkrun. I did an extensive 4 plus km warm up run. The inlet was just glassy with not a breath of wind. I wanted to find my 10 km pace so the aim was to run at just under 4 minute pace. The start was a little quicker than I aimed for but I ran the first km in 3:58. My pace was a bit up and down but consistent for each kilometre running 3:55 for the second then 3:58, another 3:55 and finished with a 3:51. My parkrun time was 19:35. I averaged 4:29 pace for the whole 9.8 km run.
VMA 10 km Road Race (Eric Greaves memorial) - Sunday July 19th
It was off to Braeside for the 3rd round of the VMA winter series - I broke down in the 10 km track and missed the 8 km Cross Country recovering. Matt was also running as the race is shared with the VCCL so Heather joined in too and run a 5 km invitational.
Matt and I ran a 3 plus km warm up together and then went to the start line.
With the VCCL runners there it was a fast start. I ran my first kilometre in 3:38 and was much faster in the first 600m when I started to drop off. I was happy with a 3:49 second km but really slowed in the third to 4:02. Not happy with that I took off and started chasing the two runners in front of me. I pushed hard to get in a 3:54 and then finished the first lap with a hard 3:37. Early in the second lap I was right on top of the next runner, pulled up to him and then passed. I put in a 3:47 sixth kilometre in doing so. The it was onto the next runner in front. The gap didn't seem to be closing then suddenly he was just a bit closer. I pushed hard, running a 3:52 for the seventh. Then I was right on top of him. I pulled up and he was struggling, so pulled away. Then the challenge was to keep up the pace for the last quarter of the race. While chasing I put in a 3:55 for the eighth. The next runner in front was just out of reach. I tried to convince myself that I could catch him and just kept willing myself on. I really didn't want to go back over 4 minute pace. the 39 minute mark was beckoning as well. 3:58 for the ninth and it was a real hard push to the line. I pulled a bit out and got home with a 3:57. The 10 km beeped a bit before the line on my watch. My strava 10 km time was 38:47 while my official time was 39:04. Pretty happy with either considering the journey to get here.
Monday July 20th to Saturday July 25th
I started the new week with a solid 12.1 km run in freezing conditions. There was frost everywhere - cars were coated with a thick layer of it. After a long warm up I got under 5 minute pace after 3 km. I spent most of the run in the 4:50s and quickened up a little near the end. It was a nice solid run, completed in just under 60 minutes with an average pace of 4:56 minutes per kilometre.
Tuesday was a day off and time for some recovery.
I was off work on Wednesday, for an appointment in the city, so I didn't have to run in the dark. I ate breakfast and then drove to the rail trail for a speed session. Over the course of the 15.3 km run I put in 10 sprints. It was hard work on the way out - into the wind. On the way back I had spent a lot of energy. My first three sprints peaked in the low 3:30s. After a longer recovery my fourth peaked at 3:13, followed by three more in the low 3:20s. Withe the wind behind me the eighth and ninth sprints were in the low 3s. The tenth sprint was solid, peaking at 3:15. I walked to recover after some sprints and averaged 4:47 pace over the 73 minute run.
On Thursday I ran after work. I put in a slow steady run, covering 13.4 km in just under 79 minutes. My pace was over 5 minutes for most of the run, averaging 5:06 pace for the run.
I was up and running again on Friday morning. I aim to get in a longer run on Fridays - when I don't need to be at work real early. I set off on my 15 km course and ran for just under 75 minutes. I set up an interval run on Thursday night but forgot to set it off at the start of the run, so I ran a fartlek run. I put in seven efforts, with the final one being a hot kilometre. It was my 14th kilometre and I completed it in 4:05. I averaged 4:55 pace for the 15.1 km run.
I turned up at parkrun on Saturday morning not really sure of my aim for the day. My hip was a little sore and my legs quite weary. I had a hot bath on Friday night to soak the sore legs. I ran a longish warmup in excess of 3 km and felt quite good. At the start of the parkrun I ran with Bill Barry and working in the first kilometre to keep with him. My first kilometre was a solid 3:44 but I slowed to 3:57 in the second, running with Bill. I decided to push a bit harder and ran the third in 3:51. The fourth was a 3:48 and I pushed to the end to run a 3:44 to finish. I ran the parkrun in 19:04, my first 1st placing since June 13th. I pulled up from the run feeling good.
Run Melbourne 10 km - Sunday July 26th
Heather and I were running the 10 km at Run Melbourne on Sunday morning. There were quite a few other locals there as well and Heather found them all. I ran a long warm-up, covering 5 km at 5:20 pace. I got to the front of the group for the start of the race so there were no hold ups at the start. I was running nicely in the first kilometre and was shocked to see that it was a 4:02. In retrospect it was up hill, but still a slow start. I put the foot down and ran a 3:38 in the second but slowed again in the third (4:05) - up hill and into a wind. I then settled my pace with a couple of 3:48s but I was working hard to maintain it. I slowed to 3:56 for the sixth and then battled to maintain a sub 4 pace for the rest of the race. I put in a 3:51 to finish the race off. My strava time was 39 minutes flat but the official race time was 39:15. It was a touch slowed than last week, averaging 3:54 pace. Given that I have run almost 160 km in the past two weeks I have to be pretty happy with a couple of 39 minute ten k runs. I was the 58th male runner overall and ran 8th in the 40 to 49 years age group. Overall I was in 58th place, insidethe top 1%.
I deliberately chose not to taper because the goal is the marathon in October. In fact today, after the race, I set off for another 6 km run (planned to run even further but stopped because my left calf tightened up). I ran 6 km in 31 minutes, averaging 5:17 pace. All up I ran 21 km today and 85 km for the week.
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