Monday June 6th to Sunday June 12th
Thinking about the Traralgon run I was extremely thrilled to be able to finish with a 3:42. To have that that left in me means I'm in a good place. In retrospect a 3:52 would not have been enough to get the PB. I would have been happy with the time but to get the PB is icing on the cake. My age grade rating was 78.17%. Now the push for an 80% is on.
As I set myself for the City to Surf there will some minor tweaks to training. The key to a fast time in the run will be getting speed back after heartbreak hill (as well as maintaing speed up the hill). I will throw a bit of hill work into the mix and simulate speed after a hill recovery. I also decided mid run at Traralgon that to get to the next level I need to keep increasing the high heart rate running. I will probably start to lesses or remove the walking recovery in the intervals and recover more on the jog. I will also fit in more of the second interval around the course we have on a Monday night.
I lay in bed on Monday morning thinking about whether to go for the morning run. My body was pretty good overnight - it is often stiff and sore the night after a hard run - and I was able to get up and do a good set of core exercises. I stretched and set off and immediately felt all the stiff spots. My left glut had stiffened again and it was slow going at the start. My first kilometre was a very slow 6:10 but then I started to get into it as the body loosened. There weren't many sore spots. I felt a very faint soreness in the arch of the right foot but it disappeared as I was running. My left knee is now fine and the right knee is more stiff than sore now. The speed lifted to 5:35,- 5:18 - 5:11 and sat there for a bit. I ran the sixth in 5:02 and then broke through the 5 minute barrier on the run home. It was a great hitout to get the body stretched and I covered 7 km in 37:45. At home I rubbed heat into that left glut but recovery is looking good.
After work I followed up with a run at the Road Runners interval session. I treated it as a relaxed session as I was still in recovery mode. My first interval was a gentle one, peaking at 4:13 pace. The next lap was a nice steady interval which I held in the 3:30s throughout. I stepped it up a little in the next, as I was starting to run nively, holding the pace at sub 3:10 for the duration of the interval. The fourth interval only peaked at 3:32 pace and then I went hard again in the fifth with a 3:03 peak. I ran one more hard interval peaking, and holding the pace at, 3:08 pace. I ran quite a few more laps mainly waiting for Heather to finish. I ran 10.4 km in exactly 55 minutes.
For various reasons I hadn't run on a Tuesday morning for a month. So this Tuesday I was going to be getting out there. I woke a little stiff and could only do limited core exercises. I stretched though and headed off feeling pretty good. I started with a 5:38 and then a 5:12 before hitting sub 5 pace. I ran the sixth in 4:42 and had really loosened and was running well. I held the pace there for the next two kilometres and then eased in the last few hundred metres. Despite the rain just starting to fall lightly it was a good run, covering 8.5 km in under 42 minutes. I was able to get down to 4:57 for the average pace.
I felt that I needed a break so I took a day off on Wednesday.
I was back out there on Thursday morning, running a fartlek run. The intervals were quite extended. The first was about 700m down Wentworth road and peaked at 3:39 pace. The second was about 500m down McKenzie street and it peaked at 3:42 pace. The next was a 500m interval along the Graham street shopping strip. It very briefly peaked at 3:24 pace. The final interval was a 600m interval in the housing estate at the end of Oates road. It is down hill and I managed a 3:22 peak. It felt like a real struggle at the end but I managed to average 4:42 pace for the 8.5 km run.
We went out to Inverloch for a Headlampers run on Thursday after work. The weather cleared perfectly for us and the group ran two loops of about 5 km. It was a pretty proficient group and so the pace was much faster than usual, settling in at about 5:40 early and then just quickening up slightly as we ran. The last two were run at 5:25 pace and we averaged 5:34 for the 10.3 km run. There was no need for back and forth running this week. The chatter, however, was a bit more subdued with the faster pace.
Friday was report writing day so there was no pressing need to get into school. The body felt good when I got up and I got in an extensive set or core stretches. So I didn't set an alarm and didn't get out for my run until about 7:30am. I had thought about having another Friday off and having another real fast parkrun but the weather forecast is terrible tomorrow so it may not be the best conditions. In addition it's hard to justify a day off when I don't have to race in to work. It was a novelty running in daylight and there was even some sunshine later in the run. It took a couple of kilometres to get going but then I settled into some nice pace - around the 4:50 mark. I quickened in the seventh and eighth, running a 4:41 and then finishing with a 4:37. I managed to get the average pace down to 4:54, running for 41 minutes to cover the 8.4 km course.
With two massive cold fronts heading our way parkrun on Saturday always looked compromised. The first cold front came through at tea time on Friday and dumped a heap of water. The second arrived about an hour before parkrun. It was cold and wet before parkrun so I ditched the warm up and just stretched in the shelter. I was sheltering under a tree at the start line and got caught in traffic early. It took me about 200m to get clear and start to chase down the leaders. At about the 700 to 800 m mark of the course there were two massive puddles - ankle deep with water flowing over the path - that we had to run through. Not only were they cold but the weight of each foot went up on the other side of each. I hit the one kilometre mark in 3:56 - wind assisted - and in first place. After the turn we were running directly into the wind. It was hard work but the rain had cleared and the clouds were trying to break up. The second was a 3:57. It was hard work right out to the turn but much easier on the way back. The third was a 3:56 and I was able to push with the wind. My feet were starting to feel lighter - until I hit the puddles again. The second time through the puddles I went flat out and flat footed to disperse as much water as possible. It worked but the water splashed onto the other foot. The fourth was a much faster 3:46. I had finally started to get warm. From the last turn I just pushed hard into the wind. I was a long way ahead and just pushing for a good time. I hit the pools again and then kept on pushing. I finished with a 3:45 and ran the parkrun in 19:27. It would have to be one of my best cold runs - meaning running without a warm up. We had 42 runners at parkrun. A great effort given the cold front.
The weather was much better on Sunday morning but the air is very cold. We had a group of six runners meet up at the Guide Park and set off for a run around the Eastern Area mines and under the wind turbines. We settled in at about 5:30 to 5:40 pace and there was a lot of chatter around the course. It was a pretty good group run with all runners running at a reasonably comfortable pace. Heather had arrived later so we kept going after getting back to the Guide Park and completed another short loop. Our last kilometre was run at 5 minute pace. All up I ran 13.4 km in 75 minutes.
Monday June 13th to Saturday June 18th
With the Queens birthday holiday on Monday I got to sleep in AND run. Given that it has been a week since the hard Traralgon run I decided to take the opportunity to step it up today. In my head I had planned a course that would use the Bilson street hill and then loop back around on Broome crescent. Today's run was mainly a reconnaissance run to check out and set up the course. I was on good pace early and hit Bilson street near the end of the fourth kilometre. I was running at sub 5 pace but stepped it up as I started to go up. I got the pace to max at 4;19 and the heart rate peaked at 165 on the first incline. Broome crescent is right at the top and immediately after crossing Bilson and turning into Broome I started my first interval - that was the goal of the course to run hard immediately after a hill. I held the pace at around 3:50 pace and my heart rate got up to 169. After a short recovery section down McBride avenue the loop finished with a 200m sprint along Watt street (down a slight decline). I peaked at 3:35 pace and my heart rate rose from 146 to 166 in the short section. Then it was back up Bilson street. There was very little recovery for the heart rate as I was soon working up hill again. I was running at 4:05 pace as I neared the top and my heart rate peaked at 172. I crossed Bilson into Broome and was straight into the next interval. I peaked at 3:47 pace but my heart rate just stayed around the 172 mark. I got to recover down McBride with the heart rate dropping to 148. I hit Watt street and pushed hard reaching 3:34 pace and getting may heart rate up to 169. Then I was working up Bilson for the third time. Most of the way up I hit 4:08 pace and my heart rate peaked at 175. It was across Bilson and into Broome again for the last top of the town stride. I kept the pace better this time, peaking at 3:46 pace and maintaining my heart rate at 176. My body was screaming out for the next recovery and I got the heart rate down to 152 before hitting Watt street for the final time. My pace sat around 3:35 pace and my heart rate rose to 168. I slowed at the end and jogged up Bilson to the next street before turning and heading home. I was breathing pretty hard at that point. Even though I was running much slower I found the heart rate was staying up in the high 150s. I made one more push up the Wentworth road hill, getting my pace to the low 4s before cruising home. I managed to stop the watch on exactly 1 hour in the home driveway. In that time I covered 12.8 km and averaged 4:40 pace. It was a pretty hard core run but I have pulled up well from it.
I was out again on Monday evening doing the Road Runners interval sessions. I eased back on the intervals after the morning session, but I also chose not to have any walk recoveries. My first interval was 2.8 km in and peaked at 3:18 pace. I followed up on the next lap with a 3:44 peak and then a 3:38 another lap on. The third interval was followed by a 3:52 peak on the shorter up hill interval and then some easier running. I finished with another set of three, starting around 7.9 km in. The first peaked at 3:24 pace and the second at 3:36 pace. The third of the set was the shorter up hill interval and it peaked at 3:52 momentarily. I finished off the session after 10.6 km, running for just on 50 minutes and averaging 4:43 pace.
Tuesday morning was an 8.3 km recovery run. The pace never reached any heights and my body was quite restricted. I started at 6 minute pace and got down to around 5:10 pace for the last three kilometres. I ran for just over 45 minutes.
Wednesday was a day off. I am planning the Longest Run - a series of 7 parkrun courses on Sunday - so have decided to take it easy in the latter part of the week.
On Thursday morning I was able to do some core stretching but the back stiffness has been a real issue first thing in the mornings again. It was a very cold morning and the start was very slow. I didn't get down to 5 minute pace until the fourth kilometre. From there I was warm and able to pick it up quite comfortably, running the fifth in 4:44, the sixth in 4:35 and then I really pushed for the seventh to register a 4:06. My average pace for the 7 km run was 4:59, running for 35 minutes.
After work we went to the Road Runners group run at Cape Paterson this week. Pace was pretty slow, well into the 6s early on. I managed to get in some out and backs in the first half to generate some of my own pace and managed to run about 500m than the others in the first half. We did quicken up a bit in the second half but my body really seems to take it's biggest toll in these slower runs. I enjoy the jog and chat but I might have to re think how I do it if it continues to throw up sore spots. All up I jogged 10.5 km in 63 and a half minutes and our strava map of Cape Paterson was very interesting.
Friday was another day off. My core stretching was quite limited.
It was off to parkrun at Inverloch bright and early on Saturday morning. I ran my 3 km warm up with a sore spot lowish in the left ankle. I got back and gave it a lot of stretching while briefing was on. Shem was at the start - not footy this week - and he took of quite quickly. I went with him for a bit but just slowly dropped off the pace. The first kilometre was a 3:38. The pace dropped back to 3:50 pace for the second, largely into the breeze and stayed at 3:51 for the third. I was struggling a little and could only manage a 3:54 for the fourth but, after the final turn, just dug deep and really pushed hard to finish off with a 3:46. My official parkrun time was 18:59 - which was a bit of a surprise when I saw it come up. The entire run was over 8 km, running for 34 minutes and averaging 4:13 pace.
Sunday June 19th - The Longest Run
The Longest Run consisted of a day covering seven parkrun
courses across Melbourne.
The first of the runs was at Jells Park. We arrived early for the 7am start and
started in the dark. Running was very
subdued early as most at the front weren’t too sure of where the course
went. I took the lead late in the first
lap and started to up the pace. I hit 4
minute pace in the fourth and then it slowed slightly up the hill to the
end. A 16 year old runner – Jeremy –
stayed on my tail the whole time. It was
a great start with the first run down in under 23 minutes.
I drove back to the motel to meet Heather. I showered and ate some more raison bread and
we drove to Westerfolds. It was still
very foggy and only 8 degrees so I took the gloves with me again. The pace was much quicker early on this time
with a group of runners at the front. We
slowed in the middle and then I was able to pick up the pace on the hill. Jeremy went with me but I had a gap. He made up ground on me in the down hill
finish and overtook me in the last few hundred metres to claim a home run line
honours. I ran the fifth at 4 minute
pace so he was in the 350s. The time
here was very similar to the first run.
It was then a long trip across to Coburg. We got there with plenty of time to spare and
I ate an energy bar before the next run.
The Coburg run was along the Merri creek and quite scenic. With the walls of Pentridge in the background
we took off up the hill to a bridge crossing.
Again the group was running together and there was a bit of
chatter. It was an out and back with the
turn marked so we made it correctly. I
picked up the pace on the return and opened up a large gap. It was a solid run and my first under 22
minutes for the day.
The fourth run was at Maribyrnong, where Matt joined us
to run the last four. The weather really
brightened up for this run and it was probably the most picturesque. There was some good pace early in this run
with Matt and I at the front. We really
started to pick up the pace in the second half.
I put in a few little surges to see what would happen but Matt just
stayed on my shoulder. In the last
kilometre I just kept upping the pace and we got through in a 3:40. It was a sub-21 minute run, my fastest for
the day.
Studley parkrun course was the sixth course and the stiffness was really building up. There was a lot of stretching before the start. With two fresh runners on this course I settled into fourth place early - Matt had gone ahead too (his third run). The push up the Z path was terribly hard but I just kept working and the running started to feel more comfortable on the return journey. I started catching Matt and hauled him in in the fourth and then put in a gap - he had slowed. I slowed inside the last few hundred metres and let him catch me so we could cross the line together. At around 23 minutes it was still a solid run. We went to the cafe and I bought a coke to get some caffeine into the system after this run.
Heather and I couldn't find the start at Albert Park. We parked in the wrong place and I had to jog to get to the start line, just making it to get into the photo with all the runners who ran all seven courses.
With the early jog I found the start at Albert a lot easier. The early pace wasn't any quicker - just easier. Matt and I were out fron and we were joined by Rowan from Westerfolds. We started to pick up the pace in the second and then hit a real solid pace in the third. From there we just held it together - although I did momentarily think about dropping off the pace about three and a half in. Rowan did drop off around the four kilometre mark but we hauled him back onto it near the end to get a three-way finish.
Seven runs over a nine hour period. Two hours and thirty five minutes of running and I came out of it pretty well. My foot and heel sore spots never flared and I was able to keep up the pace all day. My average kilometre pace was 4:26. The 3:40 and Maribyrnong finish was a highlight, as was the strong finish at Albert. The camaraderie was another excellent highlight of the day.
Monday June 20th to Sunday June 26th
The body was a little stiff on Monday morning but nowhere near as bad as I had anticipated. I was much more mentally tired and it was a struggle to get through the working day. It rained most of the day but just cleared around 4pm so I decided to go out for the interval session. It was pretty much a slog of a session but it was great to get the body moving again. The kilometres seemed to take forever to pass. Almost three and a halh kilometres in I decided to go for an interval stride and help the pace in the 3:40s, peaking at 3:43. I went again on each of the next two laps, peaking at 3:47 early in the second and at 3:35 early in the third. On each of those last two I hit maximum pase right at the start and then it just dropped back a little. I was determined to get in 8 km and, running back to the car got it up to 8.7, run in 47:41.
I had decided that this would be a light week. Added to that I was physically exhausted and it was good to get some extra sleep by not running on Tuesday and Wednesday mornings. By Wednesday morning I was back to full on core stretching just after I got up.
I got up early on Thursday and got in another solid core stretch. I stretched the legs and then set out on a 10 km course through town. It was a slow start but I was under 5 minute pace by the third kilometre and held it there. I picked it up in the seventh, slowed in the eighth and then ran a 4:39 in the ninth before cruising home. It was a solid run, averaging 4:58 pace for the 10.1 km distance.
The rain started coming down quite heavily on Thursday afternoon. I had planned to run with the Headlampers but pulled out (it was windy as well). I slept in again on Friday morning. I did consider a run but was just too tired to get up.
So by Saturday morning the body was pretty fresh for parkrun. Unfortunately the air was too - a 5 degree start - and it just didn't allow my body to move freely. I ran the warmup with gloves and a t shirt on but stripped back for the parkrun and found the air VERY cold. At 3:42 the first kilometre was solid but I was out in front so it was really difficult to push much harder. The next was a 3:51 and I settled into 3:50s pace. The third was a 3:55 and I just couldn't pick the pace up, finishing with a 3:54 and a 3:53. At 19:16 it was a nice solid parkrun time but just not what I had hoped for given the light week. It was my 27th first finish (in 75 runs at Inverloch) and I now have a lead of almost 600 points on the points table. I went back and ran back with Emma, as a cool down. All up I ran 9 km in just under 42 minutes.
On Sunday morning Heather and I met up with Brett and Lily at the Guide Park for a run. We headed off up Cameron street. Heather and Lily ran out to Harmers Haven and turned back while Brett and I kept going around the 14 km loop. After negotiating the main rise we settled into around 5:10 to 5:15 minute pace on the way out to Harmers. After the split Brett and I slowly lifted the pace to sub 5. We hit Cape road at around 4:50 pace. After getting over the hill the pace lifted again and we ran the thirteenth in 4:36. We maintained the pace into Graham street and ran the fourteenth in 4:29. Brett stopped there and I took a toilet break before continuing on. This was a good opportunity to get in a half marathon for the month so I ran out on the rail trail. I was able to keep the pace at sub 4:40. I picked up the pace coming back down South Dudley road and ran the 20th in 4:32 and the 21st in 4:24. I was able to get the average pace down to 4:53 in covering 21.5km. I ran for just on 105 minutes. It was a real solid run.
Monday June 27th to Sunday July 3rd
I started the day with a run on the 8km course. I woke feeling a little stiff but was able to do some core stretching. I set out not expecting a lot and was surprised by my warm up kilometre (5:21). I hit sub 5 pace in the third and stayed at around 4:50 pace for the rest of the run. It was a good stretch. I averaged 4:55 pace in running 8.3 km in around 41 minutes.
I considered cycling in between runs but the air is just too cold. Instead I got the fire going and set about burning off outside. My body was sore-ish all afternoon but settled nicely when we went to intervals before tea. I ran over 3.5km before my first interval and got my speed to 3:33 pace and held it near there in the first. Next lap around I peaked at 3:07 pace but only got to 3:14 pace in the third. I had a real crack in the fourth and peaked at 2:55 pace and held it below 3 minute pace for most of the interval - despite running into the wind. The next lap was half hearted but I went for one more interval, peaking at 3:33 pace and holding the sixth interval under 3:40. I covered 10.3 km running for just under 53 minutes.
I woke up stiff on Tuesday morning and decided on an easy run. I was able to stretch my core before breakfast and then I stretched the legs and set off. I ran the first in 5:14 - maybe my starts are faster with the later (daylight) start. I ran the third in 4:47 and then eased back as I wanted an easy recovery run. I pretty much stayed under 5 minute pace though running easy. I only ran 7 km, averaging 4:59 pace while running for just over 35 minutes.
I woke up feeling pretty good on Wednesday morning and got in an extensive core session (well extensive for me). I set out for the Bilson street hills. The warm up was a nice fast 5:10 so I decided to have a crack at the Wentworth road hill segment. I picked up some nice pace, smashing the 700m segment by 10 seconds with 3:36 the average pace. Into White road I really let the heart settle in prep for the hill loop. The sixth kilometre contained the bulk of the first hill rise plus the follow up interval in Broome crescent and was completed in 4:16. I ran the down hill very easy and then went hard on the Watt street interval, averaging 3:33 pace and beating my previous record, then eased as I started back up Bilson. The eight kilometre was run in 4:18 and covered the top of the hill and the next Broome stride. On the way back I put in another effort up the Watt street hill and then ran back at an easy pace. The entire run was 11.7 km and I ran it in just under 54 minutes. My average pace was 4:34 per kilometre. If was a real solid work out and I recovered quite well from it.
I was at it again on Thursday morning - school holidays means a big running load - but there was just enough stiffness in the back to limit my core stretching to just crunches. I went straight out - before breakfast - as the radar was suggesting rain. On the road the stiffness just vanished and I was running well from the start. I was under 5 minute pace in the second kilometre. My fastest was 4:39 for the fifth, as I turned around. The sixth was also fast-ish but after that I eased it up as it was only meant to be a light run. I did average 4:52 pace in covering 9 km, running for just over 44 minutes.
The Headlampers met in Wonthaggi after dark and this week there were seven of us - numbers are dropping with the cold and wet but are still good. We set off around the big block (fat track) with the pace pedestrian - between 6:10 and 6:30. I ran an extra loop of the school bus loop so got to pick up speed to catch the group, then settled into the easy pace. We looped back to the start and then set off on a loop of South Wonthaggi. In the second half we picked up the pace - two runners had dropped off - to sub 6 pace. I started to push a little harder into Merrin crescent and then onto Cameron street, getting the group to 5:30 pace. We turned down Drysdale street and picked it up to sub 5:20 pace on the way back. I covered 10.3 kilometres, running for 62 and a half minutes.
In June 2013 I was running three or four times per week. Runs ranged from 3 km to 10 km with most around the 6 or 7 kilometre range. My first run of the month was in Alice Springs - out across the dry Todd River and through the eastern suburbs. I ran in Tennant Creek, Katherine and Timber Creek as we moved through the Northern Territory. Over the WA border we hit one of my favourite places - Kununurra. One morning in Kununurra I decided to step it up and went on a fast 10km run - my first over that distance in over a month. I pushed hard and was thrilled to clock a 47:25, but also very happy to be finished. A week later we were in Broome. I had run at Fitzroy Crossing and Derby - it was a nice run on the Derby jetty - along the way. We stayed in Broome for most of a week and I ran there four times. On the second run there I ran for an hour for the very first time, averaging right on 5 minute pace. I followed it up with a 49 minute 10 km run a couple of days later. The trip down from Broome to Port Hedland was the most tedious of the whole trip - hours of driving and no sights to see. I finished the month with a nice run around South Hedland and then a run around Dampier the next day. In June 2013 I covered 110km in 9 hours of running and my average speed was 12.3 km/h (ave 4:54 pace). At the same time I cycled 432 km which, given that I had no bike in Alice and didn't ride for the first 5 days was pretty massive.
Back in 2016 I started the new month with a 9 km run around Wonthaggi. I went looking for a few hills, running up Watt street and around near the water tower. I found 50m of elevation in the run. The pace was never that hot as it was a third of three run - my second for the week. I ran Thursday morning, Thursday afternoon and then this run for a set of three. With roadrunners runs on Monday and Thursday evenings I do quite a few sets of three runs but in the lead up to this week hadn't done one for a few weeks and the legs were now a little weary with the increased workload. I was sub 5 pace in the fourth and ran the seventh in 4:42 but, overall averaged 4:58 pace in running the 9 km in just under 45 minutes.
It was up bright and early for parkrun on Saturday. I had to check the clock as it was still very dark when the alarm went off. I started my warm up with Heather and never got any pace at all in the warm up. I did run a 3.5 km warm up and then stretched during briefing bu it didn't do a whole lot of good. The legs are just weary. I started well and ran the first kilometre in 3:41. I had two visitors out in front to chase but just couldn't go with them. I slowed to 3:53 for the second and then 3:56 for the third. The fourth was a 3:59 so then I pushed hard - or so it felt (my heart rate hit 179) - on the way back. I did speed up but the last was only a 3:54. My watch did measure long and my official parkrun time was 19:19 - probably not too bad given the loading this week (I am on 75 km since Monday and that follows the half marathon last Sunday). I ran back to meet Heather and get my distance up to 9 km. In total I ran the 9 km in just over 40 minutes, averaging 4:28 pace.
Monday July 4th to Sunday July 10th
I woke up feeling quite good on Monday morning. I got down to do my floor exercises and was able to get through a substantial set of core stretches. I had breakfast and then set off on a 10 km course. I ran the warm up at sub 5:20 pace over the first two kilometres. It was an easy run so I didn't push in the run and just let the speed increase naturally. After 3 km I was at sub 5 pace and then down to 4:50 pace and better for the eighth to tenth kilometres. The average pace came down to 4:59 by the end of the run that covered 10.3 km in just over 51 minutes.
After a lazy day at home - I may have had an afternoon nap - Heather and I went to the Monday Interval session. We had ten runners there this evening. I ran a long warm up chatting to Dayle before I started doing a set of intervals. I was over 4 km in before the first. In that I hit 3:34 pace and help my pace under 3:40. The second interval I took some time to build into it and peaked at 3:32 pace. I was able to peak the third at 3:12 pace and then had a real crack in the fourth, where I hit 2:57 pace and held the interval at around 3 minute pace. I ran one more "easy" interval and managed to 3:29 pace quite comfortably. I slowed after that and ran a bit with Ryan but picked up the pace again one more time, hitting the 3:30s, while chasing down Heather before we ran back to the car. My run covered 10.2 km and averaged 5:03 pace for the 51 minute run - very similar to the morning run.
Lying in bed on Tuesday morning the sound of the rain on the roof was constant. I got up and had a look at the radar and the bulk of the rain had moved over - with another patch on the way. I quickly ate breakfast and got out on the road. Not sure ho far I'd get I headed out on the 13 km course (which is also a 10 km course). At the White Rd / Sth Dudley Rd intersection I decided to go in the 10 km direction, mainly because I didn't want to risk the soggy rail trail. After a slow start and then accelerating slowly through the first three kilometres I settled into just under 5 minute pace. As I was running the rain was getting heavier all the time. There was a heap of water flowing as well from the earlier rain. I headed off up the Cameron street hill and then pushed back around the shopping centre. My feet were getting heavier with every step but I was able to maintain pace. I just needed a few little detours to get the distance up to 12 km as I ran back down the driveway at home. I ran for just under 60 minutes and averaged 4:58 pace. It was a very nice shower though as soon as I stepped inside. I'm not a big fan of running in the rain but the load week needed a solid run and - who knows - it may be raining in Sydney.
We had driven up to Carlton on Tuesday and met Matt for dinner. Heather and I went for a run together on Wednesday morning. We headed out through the Carlton gardens and up to North Fitzroy. Pace was slow early and my body very stiff. As we hit the Capital Cities trail we were down to sub 5:10 pace. We followed the old rail line back to Princes Park and under the road to the Zoo. We missed a turn at the zoo and ended up on Flemington road on the border of North Melbourne. We found our way back to Royal Parade We ran most of the run in the low 5s, reasonable fast for Heather. In the last kilometre and a bit we actually hit some sub 5 pace - across the bottom of Melbourne Uni and back to Lygon street. We averaged 5:24 pace for the 65 minute run, covering 12.5 km.
I ran around Carlton again on Thursday morning - this time solo. The start was very slow - and the body stiff - but I was soon running around 5 minute pace. I ran around the cemetery and across to Princes Park. I ran under Royal parade again and up around the zoo. This time I ran the boundary and found myself back through the streets and back to Royal Parade, running the seventh in 4:45. I ran into the university and wound my way through there. I pushed through the uni and then returned along Cardigan street, running this section at 4:46 pace. I ran for just over 46 minutes, averaging 5:04 pace for the 9.1 km run.
We drove home after lunch with Matt and got back in plenty of time for the Headlampers run. We were running in Inverloch this evening and had 14 runners - our biggest turn up for quite some time. The first kilometre was a 6:10 so I decided to get in a fair bit of back and forth running to get some quicker pace. As such my pace was quite variable, with the fourth a 4:47. We got back to the meeting point at just under my 7 km and from there I ran the second loop mainly with the group. The pace in this section was just under 6 minute pace. As we neared the end of the loop I picked up my pace and finished with a 4:51 for the twelfth. I ended up almost 2 km up on most of the other runners - from the back and forth. I covered 12.1 km in 66 minutes. My average pace was 5:27 pace.
With some large kilometres under the belt for the week already I only went for a short run on Friday morning - hopeful that it wuld freshen me up for parkrun. I set off into town and made a nice start with a good warm up kilometre. I was down to 5 minute pace in the second and then ran the third in 4:38. I hung around the 4:40 mark and then picked it up with a 4:26 in the sixth and then finished with a 4:24. It was a good solid 7.1 km progression run with the average pace at 4:44 and running for just under 35 minutes. I followed up with a cycle later in the morning.
It was a cold (very cold) Saturday morning at parkrun. I ran a nice warm up but the legs were heavy. I kept the gloves on for the actual run but stripped off to the singlet. Not expecting anything quick I went off at the start and followed another regular Peter. My thighs were feeling really heavy - as though they had weights strapped to them. The watch measured the first kilometre a little long and the time was a 3:43 - much faster that I had planned. Peter and I kept swapping the lead and I turned the first mark first. We were side by side at this stage and covered the second in 3:50. I turned first around the second u-turn and we were side by side again in the third, another 3:50. I was really starting to feel the heaviness in the fourth and held on for as long as possible, knowing that he'd get me at the park rise. He did and led me to the final turn. The fourth was a 3:53. Peter pushed hard out of that turn and the gap grew quite quickly. I was spent but made sure that I worked hard to keep under 4 minute pace. It was a hard slog to the end. My fifth kilometre went off some distance past the line and my fifth was a 3:56. My official parkrun time was a 19:06. I am extremely happy with that speed given how heavy my legs currently feel. I went back and ran back with Heather and then Ryan before stopping the watch on 10.3 km. Overall the average pace was 4:31.
I followed up with a cycle to Cape Paterson and back. A soreness developed in the arch of my left foot as I cooled down slowly during the afternoon. It felt muscular as there was no one sore point. It settled overnight though.
On Sunday morning a group of us (six runners) met at Mitre 10 in Wonthaggi for a run that I had set up. We headed out on Cape Paterson road, with the lead group running at just under 5:40 pace. We headed up Wilson road. It is a great road to run on, a dirt road but well compacted and with no big stones. The pace stayed pretty constant through the run. There was lots of great conversation along the way. We ran back a number of times to pick up the other runners. Deb was running more than 10 km for the first time ever. When we returned to Mitre 10 the 13.5 km course had extended to 16 km with the back running. Peter and I set off to finish the half marathon with a circuit of the town. The pace was much hotter for this section, now well below 5 minute pace. We ran the eighteenth in 4:32 pace and headed back to the east of town to find the rail trail. On the rail trail we met up with Bill again - he had decided to complete his half marathon too. We ran through the rail trail and across the road to Mitre 10 to finish the 21.3 km run. We had run for 1 hour 54 minutes so the pace (5:21 average) was pretty good in the end. My foot was good right through the run. I had rubbed heat into it before putting my sock on. My left achilles was a bit sore at the end so I iced both ankles after the run.
This run completed a 105 km week and a total of 225 kilometres over the 16 days of school holidays. Now the challenge is to turn that strength and endurance work into speed. The parkrun time indicates that I am in a good position to do so.
Monday July 11th to Sunday July 17th
I stayed in bed this morning - after contemplating another run. I got up, feeling really good - especially after having run a half the day before - and got in a really good core session.
I did get in a Monday run - running after work at the interval session. I ran 5 km with a couple of half hearted intervals with the pace in the low 5s. I then put in a few serious intervals with the first peaking at 3:19. On the next lap my second interval peaked at 3:04. The interval was into a strong wind today with gusts actually pushing into me. As such my peak speed of 2:46 was pretty satisfying. I put in a fourth interval, which peaked at 3:02 and then just rounded out the run and finished back at the car in the Coles carpark. The average speed was 5:06 for the 10.8 km run and I ran for around 55 minutes.
So that completed 17 straight days of running. In that time I ran 21 times and covered 236 km. Strangely my body feels much better at the end of the block than it did a few days in. It also appears that I haven't lost too much speed during the block either. Tuesday was a rest day.
The weather on Tuesday and into Wednesday was forecast to be terrible - very wndy, very, very cold and wet with hail. It was all of that. I had already decided that I wouldn't be running on Wednesday morning so the alarm wasn't set. I would have been happy to have a second day off - but was considering an after-work run. As it turned out TOC had the same idea and posted that he was doing a run in Inverloch at 5pm. There were 5 of us who ran around Inverloch and we ran straight into a hail storm during the first kilometre. The pace was pretty slow - just better than 6 minute - so I went for a couple of strides in the first loop. I found some good pace too - but the wet clothing was starting to get heavy. Only three of us continued the second loop and the pace picked up to around 5:40. I stayed with them. We cranked up the pace in the last kilometre, finishing at sub 5 pace. All up we covered 11.1 km in just on an hour of running. I was able to average 5:25 pace.
I was up early on Thursday morning, for the first time in about three weeks. It was still dark but the weather had improved. I set out on the 8 km course and decided to push it a bit. It did take a while to get going though with the first 2 km quite slow. I was under 5 minutes for the third and ran the fourth in 4:43. I was moving well. I was under 4:30 for the fifth and held it there for the rest of the run, slowing after the 8 km mark. My average pace was 4:47 for the 8.3 km run. I was home in under 40 minutes.
It was back out to Inverloch for a Headlampers run after work on Thursday. After a massive 14 last week we had another 12 this week, including a new runner. Not bad given that it has been the coldest week of the year so far. I ran with the group for ,most of the first kilometre, but I have been getting sore when running at the dlow pace so I decided to break the run up with a few extra loops. The first was around the beach track and bowling club to the boat ramp. I then ran to catch the group on the coast path. I had some good pace, running the second kilometre in 4:41. I caught back up but they turned in-board while I continued for another block. I caught them at about 2.8 km in and stayed with the group through Inverloch. The next faster section was as we got near the footy ground. I ran an extra block and then caught and passed the group as we returned to the coastal path. I ran the sixth kilometre in 4:43, slowing just as the six turned over. We dropped off a few runners at the half way mark and the pace was a little quicker after that. I stayed with the group for a good while. As we got back to Goroke street I continued over the road and ran a bit extra around the caravan park. I pushed hard to get back to the group - I had left a fair gap. My tenth kilometre was 4:41 and I could see the group in the distance ahead. I was running really nicely and covered the eleventh in 4:35. I caught the group with under a kilometre to run so worked my way through to have a strong finish. I ran the twelfth in 4:38. In the end I had covered 12.4 km in just under 65 minutes. My average pace was 5:11 for the whole run. My left ankle was feeling a little sore at the end so I iced it at home while watching TV.
Friday was my second rest day of the week. It would have been a nice morning to run - the wind had gone - but I was committed to having two rest days this week. I was able to get in a good core session when I got up on Friday morning.
I set off for parkrun and went to start my watch on the way, only to find I didn't have it. A quick u-turn saved the day but I was late getting to parkrun and had to cut back the warm up. I still got in 2 km though. I was ready, however, at the start and made a nice solid start - running well. I got on top of my breathing early and felt the acceleration as I got it right. I was being pushed by Bill Barry - all the way. My first kilometre was a 3:42 and I was determined not to let it drop off. I pushed right through the second and ran a 3:46. The third dropped to a 3:49 but I was running with the breeze in the fourth and ran a 3:47. I was expecting Bill to really challenge me in the final kilometre and pushed hard out of the last turn. When I pushed I found a lot and was actually running really nicely on the trip back I ran the fifth in 3:43 and finished full of run. The endurance work from the past few weeks is really paying off. The body is real strong at the moment. My official parkrun time was an 18:49. The most pleasing aspect was that every kilometre was under 3:50 pace. I expect to get more speed back in the next few weeks. I ran back for a cool down and ran back with Emma and, in doing so, completed 9 km in 39:41. I was able to average 4:23 pace for the entire warm up, run & cool down.
On Sunday morning we had a group of seven runners meet at the Guide Park. It was an extremely cold and frosty morning with the air temperature at 3 degrees. It was a lovely sunny morning though. We set off for a lap of the big town block at a reasonably leisurely pace. Most of the first five kilometres was run at 6 minutes per kilometre or just under. After returning to the Guide Park we all grouped up again and set off on a 7 plus kilometre course. We ran out on the rail trail and towards the end of it another runner, Peter, and I started to pick up the pace and got out a bit in front. We ran along Lower Powlett Road at sub 4:50 pace and when we got back to South Dudley road we were running at just a tick over 4:30 pace. It was a nice strong finish to the 12.8 km run. My average pace was 5:18 for the 68 minute run.
Monday July 18th to Sunday July 24th
I had the alarm set to get an early start on Monday morning. When I got out there it was a really mild morning - around 12 degrees at 6 am. I was able to get in a good set of core stretches upon getting up as the body was feeling very strong. I had decided to run the ten kilometre course and to give the pace a bit of a push to see where I could get it to. The first kilometre was a loosener at 5:29 but I was down near 5 minute pace in the second. I was down to 4:40 pace by the fourth and running very strongly. I ran the seventh in 4:23 and was holding the pace well. The ninth was a 4:19 and then I finished with a 4:11. It was a really strong 10.2 km run and I averaged 4:41 pace for the 47:34 run. I got home and put in a quick set of core exercises - lying on my back and cycling with my legs. My body is feeling really strong at the moment.
In the lead up to Sydney I am trying to drop a few kilograms. At the moment I have been weighing in at around 87 kg. I want to try and get it down to the 84 kg again - not that I can feel it but I just want to get as much speed as possible in the next month. I have cut out the coca-cola and will cut back on some of the extra eating as well. I drank a coke at work last Monday - first day back - and before that I was dringing a 375 mL can most days. I was coke free from Tuesday to Friday and had one before the football on Saturday - mainly because I was becoming sleepy without the caffeine. I went without on Sunday and intend to all this week.
After work on Monday we were out at the Parklands estate, behind Coles, for our weekly interval session. We had nine runners there tonight. I ran my own session, adapting it tonight to get longer intervals - in the search for speed. I ran the regular interval on some laps but also had an extended 900m interval that I ran three times. It started at the start of the regular interval and ran a full short lap - not following the out and back tail - and then ran until the end of the regular interval. The first of my regular intervals was just a warm up and peaked at 4:07 pace. The next was a long loop interval. My peak pace was 3:24 and my average pace 3:34 and I ran the interval in 3:18. I ran a full lap to get the heart rate down and then ran a second regular interval, peaking at 3:56 pace. The next time around I ran another loop interval. This time I ran it in 3:19, averaging 3:35 pace and with a peak of 3:17 pace. I ran some recovery and then put in another regular interval, peaking at 3:38 pace. More recovery and then a third loop interval. The third was run in 3:13 with the peak pace at 3:04 and the average pace at 3:29. I averaged 4:41 for the 10.8 km run. There was no walking at all with all recovery all done on the jog. The third kilometre was a 4:04, the sixth a 3:41 and the ninth a 3:40. They were the three kilometres where I ran loop intervals.
On Tuesday morning I followed up with a recovery run around town. It was an easy start and I kept the pace quite easy as the body was feeling it a little after the two big runs on Monday. It was a lovely mild morning with the temperature around 12 degrees, so it was perfect for running. I ran the sixth kilometre in 4:50 but the others were all 5 minutes or slower. I averaged 5:09 pace for the 8.3 km run, running for 43 minutes.
Wednesday was a day off running. I did get in a good core stretch when I work up.
I was back out there on Thursday morning but it was much cooler at around 3 degrees. It took forever to warm up. I hit 5 minute pace in the third and then started to push hard as I headed up the Bilson street hill. I pushed all the way to the top, eased as I crossed Bilson and then started to push again on the Broome Crescent segment. That closed out the fifth kilometre, run in 4:27. I eased up on the down hill of McBride avenue and into Watt street and then gave a massive push up the Watt street hill, taking the course record on the segment up there to close out the sixth in 4:07. On the way home the pace was up and down as I continued to push up the hills - preparing for heartbreak hill in Sydney. I ran 9.1 km in under 43 minutes, averaging 4:42 pace. It was a solid run and I was breathing hard at the end.
After work we headed out to Cape Paterson for the weekly Headlampers run. We had two loops of the town set up but I departed from them a little to get some more distance so that I could run at a faster pace. My pace was a bit up and down as I looped away from the group and then chased the pack to catch them back up and then ran at the group pace for a time. My fifth kilometre was a 4:39, while the first and seventh were around 5:30. While most of the group were a bit over 10 km I was able to cover 11.7 km in just under the hour. My average pace was 5:04 pace.
With some fast running set for the weekend I took Friday off to freshen up.
Saturday morning was parkrun and the weather was terrible. As I woke there was a storm going through - rain, lightning in the hills and very windy. I checked on the BOM site and the wind was at 54 km/h. The rain had passed by the time I got out to Inverloch and I had my warmup, fitting in the 3 km. It was Inverloch's 100th run and the theme was flouro. I wore a Gippsland League runners top and kept it on for the first out and back. The start of parkrun was fast, with the wind behind us. I ran a 3:36 to start and felt quite comfortable. But when I turned it was hard work going back. The second was a 3:54 - slower and much more effort. I ran the third in 3:50 and then pushed for the fourth with the wind behind me all the way. I ran it in 3:48 and had a comfortable lead at the last turn. It was then a push back into the wind and I ran a 3:54 to get there. My official parkrun time was 18:59. I wasn't able to stick around this week as I had to get to Sale for the footy.
VMA 10 km Road Race - Eric Greaves memorial
We were back on the road on Sunday morning on the way to Braeside for the Vic Masters 10 km run. We got there about 30 minutes before the start and signed in. There wasn't a lot of time so I set off on a quick warm up. I covered 2.5 km and ran at an average of 4:34 pace. The goal for the run was to average 3:55 pace for the first lap (5 km) and then to push it and have a go at a negative split. Basically I just wanted to see what I was capable of running.
It was a fast start and I found myself running at 3:30 pace early. So then I dropped off the pace - trying to do so slowly as the danger is that the pace slows too much. I ran the first kilometre in 3:45, too fast. My pace was very much up and down in the second and I completed it in 3:49 and then got on pace for the third. At this point I was about 30m behind a big pack and decided to get on the back of them. I ran the third in 3;56 and got onto the pack, only to find it had slowed. I pushed to the front, holding my pace. I ran the fourth in 3:55, leading the pack. The fourth had been into the wind and was a bit of a push. Still into the wind I led the pack to the end of the first loop, running a 3:52.
To get a negative split I had decided that I needed to push hard in the sixth and seventh while the wind was behind me. After completing the first loop I put the foot down and left the pack behind. I ran a 3:38 for the sixth but it had taken a bit out of me. The seventh was a 3:49 and then I started to turn into the wind in the eighth. It was starting to be hard work. I ran the eighth in 3:56 but was starting to slow. The wind had picked up and the pace started to blow out. I managed to pull it back a few times and averaged 4:01 for the ninth. From there it was just a hard push home. I dropped to 4:21 pace early in the last, pushed to get back to the 3:40s and then lapsed to 4:17 again. In the last 300 m I pushed again to 3:40s and finished the tenth in 4:03. The 10 km came up early so my official race time for the measured course was 38:58. My Strava time for the 10 km was 38:43, my second fastest 10 km run. This course was all on gravel and the wind was a factor so it was a pretty good time. On the drive home I really stiffened in the left glute though, similar to after the marathon. The last two kilometres were a little disappointing - as was the fact I missed the negative split (the second loop was 7 seconds slower than the first). I'm running with good pace at the moment though.
Monday July 25th to Sunday July 31st
I needed a loosener run on Monday morning just to get the body moving again. My left glute in particular was quite stiff and sore at times. It was a pretty slow start, just rolling the legs over; 5:36, 5:27, 5:15. After 3 km I was starting to move much more freely and feeling a lot better. My fifth was a 5:02 and I held it at just a touch slower than that for the rest of the run. I covered 8.3 km in 43:19. At home I rubbed heat into the glute (again - also did this yesterday) just before my shower. The run worked a treat and the body felt good all day.
After work I got home as the sky was starting to threaten. There was a strong wind and rain approaching. I checked the radar and decided I had enough time for some intervals. I got there the same time as a new runner, Liz, and ran the course with her. I ran a couple of really weak intervals early on, the second hit 3:52 pace. I hit 3:11 pace in the third interval and walked at the end of this one. I pushed a bit harder the next time around and hit 3:02 pace in the fourth. I pushed in the fifth but the wind got hold of me and I only peaked at 3:08 pace. I finished with another easy interval, hitting 3:54 pace. From there I just eased it back to cool down. The glute was good for this run but I felt a stiffness in the quads. All up I covered 8.6 km in just on 44 minutes (5:05 average pace)., finishing just as the rain started to get quite heavy.
With the body a little sore from the weekend running I stayed in bed that little bit extra on Tuesday and took the day off running.
I was back out there on Wednesday morning. It was a slow start but after the 2 km warm up I put the foot down and ran down the track to Strickland street with some good pace, clocking a 4:36 for the third kilometre. I eased back to recover, heading to the bottom of Cameron street. When I got there I gave a hard push all the way up Cameron street, running the fifth in 4:24 and then continued up Reed crescent - to Tank Hill - with a 4:18 in the seventh. I kept some solid pace on the run home, finishing with a 4:38 for the tenth and a 4:31 for the eleventh. The run covered exactly 11 km and I ran for just over 53 minutes. I was able to get down to a 4:48 average pace.
It was another early start on Thursday morning - not that easy to get out of bed this time - and I set off into town towards Bilson street. It was another slow start but I was under 5 minute pace in the third. As I crossed Graham street I picked up the pace poing up the Bilson street hill. I ran the fifth in 4:27 - up Bilson street then across and continuing up Broome crescent. I eased the pace down the hill and then ran along Watt street and up the Watt street hills, running the sixth in 4:28. I kept up some good pace on the way home, averaging 4:51 pace for the 9 km & 44 minute run.
I backed up with a Headlampers run after work on Thursday. I really mixed up the pace here with a lot of back and forth running. I tend to run back behind the group and then push hard to catch the pack again. It is a great form of variable pace running. I also ran with the group at times and had a bit of a chat. All up I covered 12.6 km in 66 minutes. My average pace was 5:13 pace.
I had Friday off to let the body recover some more.
Saturday morning was clear but cold as I arrived at parkrun. I put in my 3 km warm up but it was slower than the usual. I pushed out hard at the start of parkrun but it was soon evident that I would be out on my own. I ran the first kilometre in 3:42 and then spotted a bloke running back along the path - no a part of parkrun. When I turned he was 200+ metres in front of me so I used him as a focus to maintain speed, as I reeled him in. It didn't really help (he wasn't going very fast) and the second was a 3:47. I picked it up in the third and ran a 3:43 but then slowed to a 3:48 for the fourth. On the run home I really pushed hard all the way. I was hoping to brak into the 3:30s, but missed that goal and had to settle for a 3:44. My official parkrun time was 18:45 and I had run for 36 minutes, averaging 4:24 for the 8.2 km. It was my 30th first finish at Inverloch, and I have now run there 94 times.
The Road Runners ran at Derby Saddle on Wilsons Prom on Sunday morning but we had been to the footy in Melbourne on Saturday night, getting home quite late, so I slept in and ran in the mid morning. I set out from home and went out on the 15 km course. I was on pace from the start, running the warmup kilometre in 5:08 and down to 4:45 for the third.I was running quite comfortably out, into the wind, along White road, maintaining the pace in the 4:40s and keeping my pace as I ran along Lower Powlett road. As I turned onto West Area road the wind was then right behind me and the face (and body) really heated up. My pace varied a little more here with a few rises and I was really battling the sweat in my eyes. The sun was shining and I was quite warm. I ran a 4:35 for the ninth, dropped back to 4:51 and then ran the eleventh in 4:34. I pushed through town in the 4:40s and then on the run home just lifted the rating a little. I ran the fourteenth in 4:23 and then pushed through the fifteenth, running a 4:32 before easing in the last 200m. It was a nice solid run, good distance and good pace. I averaged 4:44 pace, covering the 15.2 km in just under 72 minutes.
That completed another 73 km week and a 346 km month. It is my fifth consecutive 300 plus km month and my seventh in the past eight months.
In July 2013 I ran a total of 126.5 kilometres in 17 runs. Mt average distance was 7.4 km per run. I started the month with a 5 km out and back run in Dampier (Red Dog territory). I ran it with good pace, averaging 4:24 pace and recording my fastest 1 km, 1 mile, 2 mile and 5 km efforts. Three days later we were at Yardi homestead, past Exmouth. I ran my fifth sub 50 minute 10 km there. I ran three times during our stay at Yardi homestead. Our next stop was Coral Bay and I ran three times there. On the 11th I ran a 10 km run in just over 46 minutes - my quickest to date, running on every possible road in Coral Bay. I ran a couple of times at Carnavon and then at Nanga Bay, on the way to Monkey Mia, I set out on a cool afternoon and completed a 15 km run. At the time it was a massive run. I had really set myself for it. The pace was pretty good, an average of 5:08, and I ran for 77 minutes. I was back running again two days later in Denham. At this point the runs were mainly five to eight kilometres but the pace was quite good at sub 4:40 for most runs. There wasn't anywhere to run at Monkey Mia so I recovered for a few days. The next stop was Kalbarri. I loved this town. I was the first time that we had seen the exposed west coast. The surf and spray was magnificent - like Kilcunda - and I enjoyed a couple of runs along the foreshore there. We got to Geraldton on the 26th in really wild weather. I got up the next morning and ran, despite the ferocious winds. We stayed on the little Cape on the west side of town. I ran into town with the wind behind me and then back into a 35 km/h gale. It was a really hard push all the way back to the lighthouse but as soon as I turned around it the wind was right at my back. My pace jumped from 5 plus minute pace to 4:20 pace almost instantaneously. I finished the month with a 5 km run at Lancelin. It didn't start out as anything special as I ran from south to north but on the way back I was feeling quite good. I ran the fourth in 4:23 and then really let fly in the fifth, running a 4:07. In the last 200m I was running at sub 4 minute pace for the very first time. As July 2013 ended I was on the verge of a life-changing discovery as far as my running was concerned.
Monday 1st August to Sunday 7th August
I started the new week and the new month with an interval run - with a difference. Progressive intervals where each interval was longer and the rest period shorter. Based on a ten minute cycle I started with a 9:1, then an 8:2, followed by a 7:3 and ending with a 6:4.I hit 3:40 pace in the first interval and held it for a short distance. The second interval hit 3:46 pace twice, slowing slightly in the middle as I went around a corner. The third interval also had two peaks, the first a 3:54 and then a 3:49 and a slowing as I passed the dazzling video scoreboard at the local footy ground. In the final interval I peaked at 3:45 pace and held it there for some distance before it fizzled as I went up the home hill. I averaged 4:48 pace in the 8.4 km run.
For the first time in a long while I didn't get to the interval circuit on Monday after work. The weather was just too terrible and the rain was tumbling down.
I was out again on Tuesday morning though. My body was feeling a little sore though, following some hard weekend running and the Monday run. I took it easy. I didn't get down to 5:30 pace until the third kilometre and stayed above 5:10 pace until the seventh. I ran the seventh and eighth at 5:02 pace and then eased up in the last 400m. The run covered 8.4 km and I ran for almost 45 minutes.
On Wednesday morning my body was feeling much better as I set off into town. I started slowly but was down to sub 5 minute pace by the third kilometre. I was running each kilometre a little bit quicker than the previous. I ran the seventh in 4:38 and then really started to lift the pace. I ran the eighth in 4:16 and then the ninth in 4:08. I then cruised home to complete the 9.1 km run averaging 4:47 pace.
After three early morning starts I slept in on Thursday. I ran with the Headlampers after work. It's not dark now when we start so I forgot to take my headlamp. We set off around the big town block and I detoured through the wetlands and then chased down the group along South Dudley road. I ran the second kilometre in 4:30 and then settled back into the group pace. We were running faster this week, at around 5:30 pace. After the first loop we headed off up the Cameron street climb. Its not real steep but the pace of the group did slow a little. After we got past Tank Hill I started to lift the pace a little bit at a time and the group followed. We ran the ninth and tenth kilometres in 5:20 pace. I ran 10.5 km and averaged 5:20 pace.
For the fourth week in a row I took Friday off to try and be right for a fast parkrun the next day.
So Saturday arrived and I went to parkrun feeling good - except for a tight shoulder blade muscle - and fresh from a lighter running week. I was on 35 km for the week, ten to fifteen down on where I would normally be. The warmup was good and reasonably quick. The weather conditions were good - a bit cold but not a breath of breeze. The water was so still. I got off to a quick start and nobody went with me. I ran the first kilometre in 3:38 - right on track. I was a long way in front at the first turn. I was trying to push myself to put in consecutive sub 3:40s and was disappointed when the second clicked over at 3:45. I tried to push and push and was devastated to record a 3:46 for the third. It was just so hard pushing out there all on my own. It was basically a time trial. I was even slower in the fourth with a 3:52. There was nobody anywhere in sight as I turned for the last time. I was losing the mental battle but I pushed through to the end. I was faster in the fifth with a 3:47 to record an official 18:45 for parkrun this week - exactly the same as the previous week. I am looking forward to the warmer (and lighter) Spring and Summer air and having some visitors come down to give me a target to chase. I ran back and met Emma and then had to run a little extra to clock a 10 km run. All up I ran 10.5 km and averaged 4:24 pace.I ran for 45 minutes but, with breaks between the warmup and cooldown it covered a 65 minute period.
I had my first cycle in a while on Saturday afternoon, riding to Cape Paterson and back, around 26 km.
On Sunday morning I met up with Jason and Julian for a run around town. Our first loop was almost 10 km, along the rail trail and back to White road all the way to the North school and then back to the Guide Park. The pace was pretty pedestrian, mostly around the 5:40 speed. Jason dropped off here while Julian and I headed up Cameron street. For the second time in four days it was a slow push up Cameron - may have to go back there this week and put in a fast one up there. I started to lift the pace again after Tank Hill and we got to sub 5:30 pace. We ran back along the eastern rail trail and then returned along Graham street. We lifted the pace in the fifteenth and ran that one in 5:12. My heart rate was sub 130 for much of the run and peaked at 141, so it was a pretty easy run. We ran for 84 minutes and averaged 5:32 pace for the 15.2 km run.
Monday August 8th to Saturday August 13th
Inside the last week and the plan was for a light week but I did go with the two Monday runs to get the week started. On Monday morning I set off in some nice conditions. It was slow at first but I was up to speed from the third, which was a 4:50. I decided there to make it a progression run. I ran sixth in 4:30 and finished off with a 4:10 in the eighth, then eased it back in the last 400m. I averaged 4:45 pace for the 8.5 km run.
I was back at it at the interval session after work. Again the conditions were perfect. I ran over 3 km before doing my first interval - a short one. I peaked at 3:38 pace early and held it in the 3:40s for the interval. The next time around I ran a loop interval. I ran the full loop mostly in the 3:40s and peaked at 3:43. I ran a cool down and put in another full loop interval when I got to the start again. I was into the 3:40s early and kept upping the pace in this interval. I didn't feel like I was travelling that fast - it actually felt a bit sluggish - hence the continued push through the interval. As I hit the final straight I peaked at 3:21 pace and then pushed through to the end. After another cool down ran another short interval, holding this one at sub 3:10s for the duration. I peaked at 3:01 pace. On the next lap I ran a slower cool down interval, this one peaking at 3:33 pace. In running 10.6 km I had actually run a fair bit further than planned. I averaged 4:51 pace and had no walking.
Tuesday and Wednesday were to be rest days. I woke up quite sore on Tuesday morning but I did get my stretches in. I felt good on Wednesday morning and put in a good stretch session.
On Wednesday evening we got some terrible news about Heather's mother who had been holidaying in Nelson Bay. She was in Newcastle hospital in a pretty bad way after a freak choking accident while eating. We had to race up to Newcastle and did so on Thursday, flying at around midday. It was a tough afternoon at the hospital with no good news.
I got back to our accomodation at sunset. Heather had stayed at the hospital. Not only had the day been draining but I had also developed a cough. The two day break had backfired. I suspect that the constant running had been holding off an underlying cold and the break had given it an opportunity to emerge. I needed a blow out so set off on a run under the streetlights of Charlestown. I ran into town and explored a bit. I was going a little harder than I should have and pulled up a little sore. I ran the fourth kilometre in 4:43. I averaged 4:51 pace for the 7 km run.
I let all the others go into the hospital after breakfast and then set off on another run to check out the nearest parkrun at Blackbutt. I ran along the Pacific Hwy and turned down Northcott drive. It was downhill into Kotara. I turned into Blackbutt reserve and checked out the location. It is a nice place. The plan was for an easy run in excess of 5 minute pace. I was a bit quicker than that down the hill but just took it easy going back up. The heart was pumping though (there was 140m of elevation). I ran 9.3 km in just under 47 minutes and averaged 5:02 pace.
I cold took hold on Friday and started to turn real chesty. Terrible timing. There was no good news from the hospital.
We started our final day in Newcastle by running at the Blackbutt parkrun. It was going to be a real tough day for Heather but she wanted to parkrun for her mother. It was a tough course. I did a limited warmup as I wasn't planning on running hard. The first kilometre was up and down with a 20 metre rise 300m. I ran it in 4:08. The second kilometre had a nett rise of 53 metres. It was down for the first 200 metres and then rose 63 metres for the rest. I was pushing strongly up the hills but it took me 4:38. The third kilometre dropped 45 metres but I was jogging at this stage and ran it in 4:28. Another 45 metre rise over the first 800 metres of the fourth and then we were on the descent. I ran the fourth in 4:31 and then descended 54 metres in the last, running it in 4:06. It was a very tough course, reportedly 2 and a half minutes slower than a flat course. I ran it in 22:31, averaging 4:30 pace.
My throat was burning during the run but at the end of parkrun my head was feeling the best that it did all day. From there it just got worse. It is a real sniffly, raw throat head cold now. I couldn't even eat all of my pasta for tea. We are in Sydney all set up for the run in the morning though.
Sunday August 14th - 2016 Sydney City 2 Surf
I went through some cycles of sweating it out and getting cold overnight and my sleep was quite broken. I woke up feeling a little refreshed but still very head coldy. The throat had settled down a bit. I ate yoghurt and an energy bar and drank some juice before we set off.
I ran a slowish 3 km warm up and stretched before heading to the start line. I had to stand at the start line for about 50 minutes to get a good position. I felt ok there and convinced myself that I was ready to go.
At the start I got to the start line very quickly as I wasn't that far back - but when I went to push I had nothing. It was the slowest start to any organised run ever - no adrenaline at all.
The first kilometre finished in the tunnel and registered as a 4:42 (Strava made a correction to it changing it to a 4:05 - and there was some strange pace on the garmin file). Either way it was slow. The second was a 4:08 and I just had no energy. I decided about there to just enjoy the run and not push at 100% (if there was a decision to be made). In the rises and drops over the first six kilometres I was pacing around the low 4:20s.
Then I hit Heartbreak Hill. I had trained to take it on so I decided to give it a push here. I got held up right at the start - so many people see the hill coming and just slow down (often before they get to it). I ran the seventh in 4:51 - happy to be under 5 minute pace, given how I was feeling - but not quite satisfied so I really pushed up the second half of it. I got to sub 4:20 pace before reaching the top and ran the eighth in 4:25 - some of that was on the flat after reaching the top. Now the hill had sort of got me going. My heart rate had finally hit 170 and I was travelling a bit better - still not much energy though.
There was some downhill on the ninth and I ran it in 4:16 but dropped back the pace in the next two as we hit a few more hills. After eleven kilometres I started to think that I was still a chance to break the 60 minute mark. The twelfth had a bit of downhill and I ran it in 4:11. Then I made a deliberate decision to just put the foot down. The thirteenth - also with good downhill into Bondi - was run in 3:50. The fourteenth was pretty much flat but I maintained the sub four pace for a nice strong finish - but was just over the 60 minutes on the time clock.
I was spent after stopping. It took forever to find Heather and I took some pics of her near the finish line, then we paddled in the surf at Bondi. When we hit the foreshore I was so exhausted that I just lay on the grass for quite a while. We eventually made our way up to the shopping strip and Heather bought herself some brilliant fish and chips. I was only able to each a handful of her chips. Since getting back to the accommodation I have been pretty much just laying on the bed.
So - you can do everything to be in the best position for a run but there are always unexpected things that can happen that are out of your control. I do believe that all of the training allowed the body to run at 4:20 pace though. Given how I feel right now I really had no right to get that pace.
So now the prep for the half marathon in Melbourne begins! - but I wouldn't mind another crack at the Melbourne City 2 Sea to get in a real fast mid distance run.
Footnote: Heather's mother, Joy, stopped breathing on Monday morning. Heather got the news when we were in the airport waiting for our flight back to Melbourne.
