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.
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.
