Monday November 21st to Sunday November 27th
I recovered quite well from the City to Sea. I was very happy to find some good speed early in the run but really want to be able to sustain it much longer. I have started to run a lot more shorter, faster runs but will continue to put in a longer run each week to maintain endurance. I feel that I have lost some endurance while trying to regain speed.
My goal this summer is to break my parkrun PB (18:18) and to run a really fast 5 km in Echuca - where my son has just started working - at the multi-sport in mid January.
I was up and running on Monday morning and in the low 5s straight away. It was going to be a hot day and the sun was bright and hot even this early in the morning. I was under 4:50 for the third and starting to loosen up nicely. The only soreness from the City 2 Sea was in my left glute. I maintained sub 4:50 pace and then picked up a little more near the end. It was an 8.3 km run and I averaged 4:49 pace, running for just on 40 minutes.
The temperature was up well into the thirties on Monday and I moved the Interval session out to Inverloch to get some sea breeze and to have access to the water for a quick cool down. I was surprised to have four running partners at the interval session, braving the heat. I had marked a 500 metre out and then back from the Wyeth-Macnamara park, heading towards the parkrun stump (west). The interval was in the last 250 m on the way back. I hit 3:55 pace in the first, warm-up, interval. I hit 3:35 pace in the second and then really amped it up in the third to hit 3:12 pace. In the fourth I hit 3:04 pace and then pushed in the last to hit 2:55 pace. I was really running nicely in the end and was pretty happy to run 5 solid intervals with each one quicker than the previous. I averaged 5:07 pace for the session, covering 6 km in just over 31 minutes. I went waist deep in the ocean after the run.
I took Tuesday off and slept that little longer. I have been very tired lately.
On Wednesday morning I woke, heard the rain outside, switched off the alarm and went back to sleep. I did run after work, however. I ran 4:1 intervals with each of the first four intervals faster than the previous. I was under 5 minute pace right from the start, running most of my first interval inside the first kilometre. My peak pace in that interval was 3:52 pace. I peaked at 3:46 pace in the second and then at 3:31 pace very early in the third. In the fourth, out near Fuller road, I peaked at 3:26 pace and held the interval at sub 3:30 pace for the most part. The next interval was returning along White road (up a rise) and I peaked at 3:32 pace. The sixth saw an early peak at 3:41 pace but then was slightly slower up the gravel rise behind the Rec reserve. The seventh, into Mary street and down a decline peaked at 3:21 pace. From that point I just pushed hard all the way back home. I ran the eighth kilometre in 4:15 and then really pushed hard to put in s 3:52 for the last full kilometre. My chest was heaving for a time after getting home. All up I ran 9.1 km in under 41 minutes. I averaged 4:30 pace. It was a good solid run.
I was out early on Thursday morning, feeling a little sore early, but I soon warmed up. I was just running on the 6 km loop so I quickly picked up the pace after a slowish warm up kilometre. My third was a 4:41 and then I followed up with a 4:26, then a 4:10 and finished with a 3:55. My average pace was 4:36 for the 6 km run.
I ran with the Headlampers around Wonthaggi after work on Thursday. It was a pretty steady run with a few coming back from hernia operations. My average pace was 5:40 for the run but I had a few extra sections. We ran 10.7 km.
I took Friday off from running.
So on Saturday morning I was all set for a fast parkrun. We had a new start as the course has been extended by about 100 m in the west direction and now does over a new bridge. I had my 3 km plus warm up and was feeling good. It was a quick start and I was getting challenged with Cam Stone and Bill Barry right on my tail. I ran the first in 3:34. The first turn is now right on the 1 km mark and I pushed hard out of the turn. The next 1 and a half kilometres was into a breeze but I kept my pace well and ran it in 3:45. We ran out to the new turn and back to the start and ran the third in 3:46. Cam and Bill were still on my tail and I got back to the last turn to complete the fourth in 3:46 as well. Cam ran past me then and Bill also pushed. I pushed as hard as I could all the way back. Bill ran past me half way back but I kept up the pace to run a 3:44 and claim the 50 to 54 Age Group record. I ran the parkrun in 18:33, my fastest in a long while. All up I ran 8.2 km and averaged 4:10 pace.
After parkrun (and breakfast at the bakery) it was back home for a quick shower as we were off to the Afterglow run in Torquay. TOC had organised a bus for the Roadrunners and we had filled it - so it was off on the long road trip. We got there with plenty of time to fill in and I decided to have a look around with a mid-afternoon run. I set off on the coast path in the Point Impossible direction. I ran until the path ran out and then went a little further on a dirt road. I cut through a track on the dune and landed on the beach, running back along the sand. It was an easy run and I averaged 5:24 pace for the 6.2 km run.
The Afterglow run started at 8pm. I was running the 12 km run and the half marathons had left earlier. We were bused to the Southside car park, near Bells Beach. It was freezing standing on the cliff top waiting for the last bus. So when we started I ran hard to get going as we merged in with the half marathoners. We ran down onto the beach at bells and along the sand there before running up the stairs at the Torquay end. It was a slow start. The fifth kilometre was the first section where there was a nice gravel path with little elevation and I ran my first sun 5 then. We had some more sand running in the sixth and slowed right down but then got the opportunity to run a bit s we ran on a nice path into Torquay. The eighth and ninth were at sub 5 minute pace and then we hit the sand and I was able to keep the pace under 5 for the next kilometre. It was slow going up the dune and then there was a nice run, but into the wind, back to the finish line. The run was actually 13.3 km and I ran it in just under 70 minutes. My average pace was 5:14 and I was placed 17th in the shorter run. Although I'm not keen on trail runs - and especially beach running - it was a great course along the cliff tops from Balls to Torquay. Also we had a great bus trip. We got home at 2:30 am and I had a pretty good sleep in on Sunday morning.
I made Sunday a rest day, after around 28 km of running on the Saturday.
Monday November 28th to Sunday December 4th
I was up on Monday morning, feeling just a little stiff. I did rub some heat into my right hip before stretching. I set off, planning a progression run and hoping to get a kilometre in that was under 4:30 pace. It was a slow start in the mid 5s but I quickened from there and was under 5 minute pace for the second. The third and fourth were each marginally quicker than the previous but I picked up speed in the fifth, a 4:43. I followed up with a 4:36 and then a 4:25 for the seventh. Goal achieved but I pushed hard for the last full kilometre to see what I could do and landed a 4;17 before easing home the final few hundred metres. I averaged 4:47 pace in running 8.3 km in a touch under 40 minutes.
After work I was out for an interval session with the Road Runners. There were six of us tonight and I ran a couple of out and backs - with medium intervals on the way back - to warm up. I peaked at 3:27 pace in the second. I then started a set of three double-ups, six intervals in 3 kilometres. In the first I hit 3:25 pace on the back interval, walked and got the heart rate down and then immediately followed up on the way out, this time peaking at 3:10 pace (with the breeze at my back). I walked and then jogged to the end to recover and then ran my next set. The back interval peaked at 3:24 pace and I held the pace well. After a walk and short jog I ran again on the out and peaked this one at 3:08 and maintained the interval at under 3:20 pace. After another recovery jog out to the end I started the third set. The back interval peaked at 3:22 early and then at 3:18 late with the pace between maintained well. The follow-up out interval was under 3:15 pace early and then peaked at 3:05 pace late. I ran the recovery and, at the 6 km mark, I started a hard kilometre. I pushed all the way back and then out to the turn and past it for the full kilometre. It didn't really feel that fast, although my body was stressed, but I did run it in 3:58 - very happy to get the sub 4. I waited out at the turn and jogged back with some other Road Runners. All up I ran 7.6 kilometres in just over 36 minutes and averaged 4:46 pace - including the walking.
Friday morning was a short run but the body felt a little stiff so the pace was a little more subdued. I was above 5 minute pace for the first two kilometres with a progression from the first to second. I really accelerated in the third and ran it in 4:38 - with a bit of downhill. I was back to the 4:40s for the next and ran the fifth in 4:26. I finished with a 4:32 and ran the 6 km in 29 minutes flat, averaging 4:48 pace.
With no rest day on the Friday I went to parkrun with no strong expectations. I ran to the front from the start and ran most of it relatively solo. I ran the first well but at 3:41 it wasn't a real quick start. I settled into 3:46 pace for the next two but slowed to 3:54 for the fourth. I reacted to seeing that on the watch and pushed it hard all the way home to finish with another 3:41. My parkrun time was 18:42 and, including the warm up, I ran 7.7 km at an average of 4:10 pace.
Heather was running in the Carmens women's run on Sunday morning so we stayed Saturday night in St Kilda. It wasn't an early start so I slept naturally and then went for a run around the bay. I set off on the beach paths, running towards Elwood. I ran the first in 4:57 and from there was on, running some up and down pace but pretty much all of it under 4:40. I ran down to middle Brighton and out on the jetty there. I ran back along St Kilda road and hit some pretty good pace with my tenth a 4:23. I finished strongly with my eleventh a 4:20 and my twelfth a 4:16 through St Kilda. I covered 13.8 km in under 64 minutes and averaged 4:35 pace (or 13 km/h).
Monday December 5th to Sunday December 11th
After a thirty degree day on Sunday the weather cooled overnight to a very nice running temperature on Monday morning. I set out on a short run around my 6 km course. The sky was dark but it was dry outside while I stretched. I got off to a nice start and put in a little surge late in the first kilometre to run it in 5:05. The second was a 4:52 and then the third a 4;40 - a nice little progression. The fourth was a 4:37 and then I pushed a little harder for the last two, running home with a 4:24 and a 4:28. I ran the six in just on 28 inutes, averaging 4:41 pace. Before the half way mark it started to rain and I was pretty wet when I got home.
I worked back late and went straight to intervals after finishing up. There were a few runners there tonight. I started running with Liz until I began to do double-ups. I didn't run my first interval until almost 2 km in and peaked at 3:43 pace in that one. The next interval peaked twice at 3:50 pace - early and late in the interval. I followed it up with a double up going back the other way (and with the breeze behind me). This one I peaked at 3:19 pace about half way through the interval. I walked and then jogged the recovery and then ran my fourth interval peaking at 3:22 pace. I followed that one up with another double up, peaking at 3:07 pace and holding the pace at faster than 3;20 pace right through. Another walk and jogged recovery and then I ran my sixth interval. This one peaked at 3:30 early and then at 3:25 pace later. I followed up with my third straight double up getting faster than 3;20 pace early and building to a peak of 3:11 pace - a nice fast interval. I walked and jogged recovery then ran my eighth and final interval on the way back. I held the pace at faster than 3:30 pace for this one, peaking at 3:22 pace - but it was a pretty flat interval (constant speed). I ran out and back to cool down, pushing the distance up to 7.4 km. My average pace for the session was 4:50 pace, running for around 36 minutes. My past ten runs now have all been quicker than 5 minute pace on average, with my 10 run averaged speed at 12.9 km/h. It hasn't been up to 13 km/h since June 16th (Longest run day when I ran 7 5 km runs and had good pace throughout).
Tuesday was a rest day.
I was up and out there on Wednesday morning running a fartlek run through the streets of North Wonthaggi. I was on pace from the start running a 5 minute first kilometre. I ran the length of Turner street at speed sitting on sub 3:40 pace. I ran a quick section past Lyndhurst street, peaking a 3:09 pace. The third kilometre was a 4:18. I was quick down the old section of Nelson street, sitting at around 3:30 pace and I ran the fourth kilometre in 4:01. I sped down Wallace street, hitting 3:23 pace early and running the street at sub 3:40 pace. I put in an effort up past the fire station and another along Mary street, which was pretty much sub 3:30 on the gravel road. I ran my final effort down towards Oates road, peaking at 3:12 pace before easing up. My average pace was 4:28 for the 8.3 km run.
After work I headed across to Leongatha for footy training. The under 23s were having their first of five sessions before Christmas. I ran with them in a time trial, doing a short warm up with the group beforehand. A couple of the boys went hard early and I went with them. We ran a 3:43 for the first 1000m but then the boys started dropping their pace. I pushed ahead, urging them to push up with me but they dropped off so I started supporting those I was lapping. As a result the next 2000m were run at slower than 4 minute pace. All up I ran 4.3 km in 18 minutes, averaging 4:14 pace. It did push my 10 run moving average over the 13 km mark.
I slept in and listened to the rain on the roof on Thursday morning. After work I met up with the Headlampers running around the group in the search for some good pace. I ran a slowish first kilometre and then a nice quick second (4:43). I slowed and chatted for the third but then pushed in the fourth and had a red hot go in the fifth and sixth. I stopped after the first loop, recording a 6.4 km run at an average of 4:51 pace.
I decided to take Friday off. It was a cold morning and I was a little stiff - but that is no reason not to run. My main reason was to freshen up for a fast parkrun on Saturday.
So on Saturday morning it was off to Inverloch for my 111th parkrun. The two years had ticked over during the week since my last PB, an 18:18 on December 6th 2014. I ran a warmup with Jason, clocking just over the 3 km at around 5 minute pace. At the parkrun start Bill ran to the lead and I sat on his shoulder. I was really struggling with my breathing getting a shallow in and an out on two steps - the opposite of what I need to do. We quickly pulled away from the pack and I was either on his shoulder or alongside him. I was stunned at the first turn when the first kilometre recorded and it was a 3:28. We were running real fast. I stuck with Bill for the second. I thought that the pace would drop off quickly but it didn't and we ran a 3:34. We pushed out to the new turn, across the bridge and I actually had the thought that I my heart gets a momentary rest. The run was that intense! I pushed out of the corner to get back on Bill's shoulder. We flew back past the finish line to record a 3:38 for the third - YES three sub 3:40s in a row! I started trying to do the sums in my head but the running was too frantic. I knew that I was ahead of PB pace though and was determined no too slow too much. I got up onto Bill's shoulder as we approached Rainbow park and passed him up the hill. I felt that he was really working - his breath had really shortened - and I ran past an grabbed a lead. I was feeling good on top of the hill. The fourth clicked over at 3:39 - FOUR consecutive sub 3:40s! I had the lead and just pushed real hard out of the corner. It started to hurt and my body was screaming to stop. My heart rate was discovering a new maximum and was in the 180s - where it would stay for the final kilometre. It peaked at 182. I just kept pushing and pushing, knowing that the PB was a great chance now. I felt my body slowing and, with a few hundred metres to go, felt the lactic acid kick in. My legs were suddenly really heavy. Bill got me there and I urged him on. I pushed and pushed and then the line was in sight. I gave it all I had and the fifth clicked over as I crossed the line - a 3:42. My NEW parkrun PB was now 18:06 (Bill also ran a massive PB and recorded a 18:00).
It was also my first Age Grade rating over 80%. I recorded an 81.49% to move up to seventh on the Inverloch parkrun list. . I was ecstatic and my first thought was how do i better that now, but, on reflection, I ran pretty well. The lactic cost me some seconds near the end and I pulled up very well - so the sub 18 is now within reach. Really I am just at the start of a program to find more speed. I have only run the double intervals twice and can add more endurance to the speed. All up I covered 8.1 km in just under 35 minutes (4:15 pace) for the warmup and parkrun. My ten run moving average is now on 13.1 km/h.
With 21 potential running days left in the month I now have exactly 200 km to run for the year. I have run 3460 km so far and the 3660 km (10 km per day average) is now in sight!
I was up on Sunday morning and drove out to the Desal plant for a run. My back was a little stiff so I rubbed some heat into it. Weather conditions were perfect, cool, cloudy and perfectly still. My first kilometre was a 5:13. I followed up with a 4:58 and then was on around 4:40 pace and settled there for the first loop. I ran anti-clockwise around the track, covering the east side of Lower Powlett road first and then looping all the way around and back to the car park. I then set out on a second loop, this time clockwise around the course. I ran the east and then west again. The pace was in the 4:30s for the vast majority of this loop. The full two loops covered 14.5 km and I ran it in 68 and a half minutes, averaging 4:44 pace.
Monday December 12th to Sunday December 18th
I was up early - really getting tired now as we get to the end of the year - and out running on the short 6 km course. I felt a little sore when I got up but my running was right on from the start. I started with a 4:49 and then was down to 4:33 for the second. Warmed up at that stage I ran a couple of kilometres in the mid 4:20s and then put the foot down for the last two, running at around 4:10 pace. The average pace was 4:25 for the 6 km run. I was back home inside 27 minutes.
The weather warmed up on Monday and after work, when I got to intervals, it was sunny and hot. I ran one and a half kilometres before the first interval, running hard on the way back from the second loop. I peaked at 3:53 pace, walked at the end, jogged and then did the return interval with a peak speed of 3:42 right near the end. I walked and then jogged to recover and then went again on the way back. This interval peaked early at 3:47 pace and was held at around 4 minute pace right through. The return interval built up to a peak of 3:40 pace. I got the heart rate back down on the recovery and then doubled up again. The first interval built to a peak of 3:38 pace and then, after a quick recovery, the return interval was mostly held at 3:41 pace and then had a late peak speed of 3:27 pace. I ran the longer recover and then finished off with one last solo interval, This one peaked at 3:36 pace after being mostly run at just over 3:40 pace. I ran out and back for a cool-down loop, completing a 6.2 km run and averaging 4:54 pace (including the walking).
I ran again on Tuesday morning to complete a set of three. I was feeling a little sore and it was a pretty slow start. I was down to 4:50 pace for the second and third. Having warmed up the fourth was a 4:42 and then I was back to 4:50 pace. I averaged 4:53 pace for the 8.3 km run.
I had originally planned to run most days this week but decided on a rest on Wednesday as I was feeling just a little bit sore and very, very tired.
There would be no Headlampers run on Thursday evening, as we were going out for tea with work colleagues, so I wanted to get a longer run in. I ran into town, doing some fartlek running, on the way. I was running in the low fours for the faster sections on the way in. I ran to the bottom of Bilson street and then pushed hard up to Broome crescent. I peaked at 4:05 pace near the top of Bilson and then ran into Broome after a very short recovery. The fifth kilometre was a 4:19 and then I hit a peak of 3:29 pace at the end of the Broom crescent interval. I recovered down the hill and then ran hard on the Watt street interval, heading back towards Bilson. I peaked at 3:32 pace on Watt street. Back in Bilson I slowed and recovered before pushing hard back up the hill. The sixth kilometre was a 4:23. I hit a peak speed of 4:02 pace near the top. A quick recovery and I was pushing on the Broome interval again. This one peaked at 3:32 pace near the end. Another downhill recovery, as the seventh kilometre ticked over at 4:20, and I hit Watt street again. This time I peaked at 3:25 pace in Watt street. Another quick recovery - my heart was really racing at this point - and I worked hard up Bilson again. Not as quick this time with a peak pace of 4:22 then a longer rest before I hit Broome for the final time. The eighth kilometre was a 4:28. I peaked at 3:33 pace in Broome and then turned for home at the end of the interval. I mostly held good pace at around 4;30 for the run home. When I got home I had run 12.3 km in just over 56 minutes. My average pace was 4:34 pace, or just over 13 km/h.
I decided on a short run on Friday morning. The air was pretty cold but I was under 5 minute pace by the end of the first kilometre. I had decided on a 2 km warm up, a 2 km fly and then a 2 km recovery as I was running my 6 km course. Near the end of the second I started to increase speed and then went for it down towards Strickland street. My third kilometre was a 3:54 and then I pushed hard up Korumburra Wentworth roads. My fourth was a 3:59 and then I immediately eased up. In the cool down I maintained some nice sub 4:40 pace to average 4:31 pace for the 6 km, 27 minute run. It was a nice solid run.
Saturday morning is parkrun! As usual I set off for my 3 km warmup at around 7:30. The inlet was brilliant this morning with the water rushing out very quickly. I got back for the briefing and walked to the start line. We had pacers this week so Bill was running a 20 minute run. Given that I had run on Friday I just wanted a solid time in the 18s to follow up the PB from the week before. As we set off there was a father and son team, visitors, who had run first and second a month or so before. I passed the father but the son was travelling. I knew he would fade so just wanted to run y run and see what happened. My first kilometre was a 3:30, faster than expected. From there I slowed though. We were into a breeze on the way back and my second had slowed to a 3:47. I pushed to the second turn and tried to push hard out of it. My third was a 3:45, as was my fourth. The boy was still in sight but I knew by then that I wouldn't be catching him. I pushed but the Friday run had taken a bit out of me. The fifth was a 3:51 into that breeze and my official time a healthy 18:42. All up I ran 8.5 km and averaged 4:13 pace.
Sunday dawned a lovely morning - light breeze, cool and sunny. I drove out to the Desal plant and warmed up for a run out there. I headed out on the track around the ocean side and towards the caravan park. I ran into the caravan park path and came out near the mouth of the Powlett. It was a lowish tide so I ran out onto the hard sand and around to the ocean. My early pace was slowish but, by the time I hit the sand I was travelling at sub 5 pace. I ran south-east along the beach into a gentle breeze. I ran past Williamsons and down past Baxters beach before turning back. With the breeze now behind me I was running at sub 4:50 pace. Back at Williamsons I headed up the dune and into the car park. The pace quickened on the harder ground and I ran onto the east (of Lower Powlett rd) loop. My twelfth kilometre was a 4:39. I ran up the hill and stopped for a look around. I finished with a 4:31, running nicely on the gravel track. My run was 14 km in length and I averaged 4:53 pace, running for 68 and a half minutes.
With exactly 2 weeks left for the year (14 days) I have 123 km left to get to my goal of 3660 km for the year - a 10 km a day average!
Monday December 19th to Christmas Day
At this late stage of the year I am mentally exhausted. I think that it is only the running that is keeping me going. After parkrun on Saturday I had lunch and then slept through the afternoon. So, on my penultimate workday for the year, I decided to sleep in and didn't wake until 7 am. It was a warm afternoon so I had arranged to do the intervals at Inverloch and we had six runners turn up. I ran a real easy warm up showing the other runners the course. My first interval was just a touch under 4 minute pace. I ran out for a long recovery and then ran my second interval on the way back, this time peaking at 3:03 pace. This was the first of a double up so I walked, jogged, turned and jogged back to the interval before going a again. This one peaked at 3:06 pace but I held the pace for longer. I walked and then ran the long recovery to get ready for another set. The first of this pair was similar to the previous one, peaking at 3:05 pace and holding the speed. The follow-up interval was not quite as fast, peaking at 3:16 pace. I ran the long recovery and then just ran a single interval. This one was nice and fast, peaking at 2:54 pace. I recovered before doing another set. The first of them peaked at 3:05 pace again and I held good pace. The follow-up peaked at 3:04 pace. I recovered and then ran another set. The first of these only peaked at 3:24 pace but the follow-up peaked at 3:07 pace. One final recovery and then the eleventh and final interval. I put in on this one and got under 3 minute pace, peaking at 2:58 pace. I recovered and then went out for the eighth out-and-back, just working on a build to a solid pace. I ran the final kilometre in 4:32 and then eased for the last hundred metres or so. I averaged 4:55 pace, including the walk recoveries, and ran for exactly 40 minutes in covering 8.1 km. It was a good warm air workout.
Tuesday was my last working day for the year. Each year, on the last day, some of the staff go on a run which, now, is in memory of one of the original runners. I ran the 3 km to the McBride campus, going via Bilson street. My pace was 4;37 for the first 2 km and then sub 4:30 in the third, up and over Bilson street. I ran easily with several other staff during the school run and had a bit of a chat. Then I put on some pace on the return to McBride. I then ran the 3 km back, running my tenth kilometre in 4:17. Overall I covered 10.9 km and averaged 4:41 pace.
I slept in on Wednesday and then went for a run after breakfast - mid morning. I was running 4:1 intervals and it was hard work right from the start. My first interval peaked at 4:03 pace (briefly) but it was not enough to get my first kilometre under 5 minutes. I reached 3:45 pace for the second and held the pace well. The third peaked at 3:34 pace, the fifth at 3:45 pace and then the sixth was much faster with a 3:07 pace peak - and held under 3:20 pace well. The seventh was 3:21 pace at it's best and then I started to really feel it. The eighth had a peak of 3:46 and the ninth was 4:07. I found a bit for the final interval - down the hill towards Oates road - and peaked at 3:28 pace. My average pace was 4:36 pace - right on 13 km/h - for the 10.6 km run.
At footy training much later in the day I had a go at the 3 km time trial with the players. I just started at the back of the field and worked my way through (most of them). Their 3 km is a bit short so I end up doing one more lap than the players. My first kilometre was a 3:47, my second a 3:55 and then my third a 4:09. My time for their trial was 10:55 and my overall time for my 3.2 km run was 12:36, an average of 3:58 pace.
On Thursday the Headlampers met out at Inverloch. Matt was home from Moama for Christmas and so he ran with us. The Headlampers pace is quite slow as it is a group run so I put in a few extra sections. As a result my pace is up and down. For example my second kilometre was a 4:27 and then I settled into around 5 minute pace or just under for a few kilometres. I ran my tenth on my own and put in a 4:19 then eased back to the start. I kept my pace under 5 minutes and averaged 4:51 pace for the 10.4 km run.
I now have exactly 80 km to run and nine days remaining. Friday will be a rest day after 8 straight days of running.
It was Heather's 50th birthday on Friday and we cycled out to Cape Paterson for lunch and then cycled back. I hosted a party on Friday night and ate far too much sugar. On Saturday morning I ran my usual warmup and went to the start. Dean, a former junior footballer I coached - and now a pretty solid runner - was there and I chatted with him. He went out at the start and left me in second place. I ran a 3:35 to start and then followed up with a 3:46 for the second. I was starting to really struggle with my energy levels into the second and Bill ran past me. I had nothing. It was a warm morning but the heat wasn't really affecting me - just too much sugar. I ran a 3:50 for the third and slowed further for a 3:54 in the fourth. At the last turn I really pushed out of it and increased the tempo. I finished with a 3:48 but just missed the 19 minute mark in the official timing, running a parkrun 19:02. All up I covered 7.8 km in just under 33 minutes and averaged 4:10 pace.
Christmas morning and the whole family was at Inverloch parkrun - what a great way to start Christmas Day! I ran a 4 km warm up so that I would get my weekly 60 km. There were a few different faces around today with the holiday, and a few fast starters. I worked my way through and caught up with Luke and had a chat with him in the first kilometre. I still managed a 3:37, with the chatting. Sean Helmot took over the lead around there somewhere and Luke and I had a semi-leisurely run, chatting along the way. My second was a 3:52 and then a 3:55. It was a warm day but I felt solid in the heat. My body was weary from poor fuel and yesterdays run and my fourth was a 3:57. Luke took off at the last turn and I went a bit as well. I did drop back but finished third with a 3:50 to complete the run. My parkrun time was 19:25, solid after a good run yesterday. All up I covered 9.3 km in 40 minutes, averaging 4:18 pace.
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| with Georgia & Charli |
I now have 63 km to run in the last 6 days of 2016.
Monday December 26th to Saturday December 31st
I was up nice and early and headed to the Desal to try and beat the heat. Halfway through the run, though, the breeze changed and it never really got that hot. I ran a big look clockwise and, after warming up, was into the 4:40s nice and early. I ran back through the carpark, stopping for a drink, and then ran anti-clockwise around the small loop. My pace dropped back to the 4:50s and I was finding it harder running after two faster runs in previous days. I continued anit-clockwise around the big loop, only picking up speed in the last kilometre and a bit. I averaged 4:49 pace for the 12.7 km run.
This run has taken me past 10,000 km since January 1st, 2014 - 10,000 km in under 3 years!
Heather and I were the only runners at intervals on Monday before tea (Boxing Day). I ran to both ends of the path to check out other 500m potential interval loops. I ran a bit of fartlek. As such my pace was up and down. I finished up by running two double-up intervals. The first, a back interval, peaked at 3:16 pace and it's (out) partner peaked at 3:34 pace. In the second set I peaked at 3:44 pace (back) and then at 3:31 pace (out). I finished off the loop to cool down, having run 7.3 km at an average of 4:41 pace.
On Tuesday morning I ran a 10 km course and decided to make it a progression run. Early pace was slowish but I was under 5 minute pace in the third. I ran through the wetlands, getting my pace into the 4:40s. Then I went around the Guide Park and picked up the pace through the shopping centre. Once past the North school I hit some sub 4:25 pace and then finished with a 4:17 in the tenth. My average pace was 4:46 pace.
With 33 km still to run I decided to knock off a chunk on Wednesday morning to ensure a rest day on Friday. I drove to the Guide park and then set off towards Harmers Haven. I took it easy in the first but was into the 4:40s as I got to the top of Cameron street. I pushed all the way and ran the sixth in 4:30, as I got into Harmers. I ran to the beach and had a break before heading back. So for the second half I had cooled. That combined with the hill start meant I was back slower than 5 minute pace early. I got into the 4:40s again as I climbed out of Harmers. As I went up and over the hill my pace quickened. Onto the top of Cameron and my pace hit sub 4:30. As I pushed it hard down the hill my twelfth was a 4:17. All up I covered 12.2 km in right on 58 minutes, averaging 4:44 pace.
Now there are 21 km to go and three more runs with Friday a planned rest day.
By this part of the week it was hot and humid. I decided on a coast run on Thursday morning, driving out to start at Shack Bay. I stretched out there and then headed back towards Cape Paterson for a 4:1 interval run. The plan was a 7 km run and I was able to fit in six intervals. The warm-up interval peaked at 4:07 pace and helped me to complete the first kilometre in 4:59. The second interval had a double peak, with an early 4:11 paced peak and then a 4:16 peak. The third was down hill and had some good pace with a 3;38 peak. The fourth was back up the hill, after turning back, and peaked at 3:59 pace. I found some good pace in the fifth, peaking at 3:49 pace, even though I was starting to feel heat fatigue. The final interval was very similar to the fifth. Back at Shack Bay I had run 7.25 km and averaged 4:40 pace.
We went to the Headlampers run on Thursday evening but I only wanted a 5 km run and I wanted some speed. I set off with the group and ran ahead soon after starting. I doubled back at one point, getting in some nice sub 4 pace in the process. At about my 2.5 km I left the group and ran back along Surf parade, picking up the pace as I ran. I ran a 4:39 for my fourth and then a 4:30 for my fifth. I covered 5.1 km and averaged 4:34 pace.
Only 8 km to go - so no running on Friday.
It was off to parkrun on Saturday morning for my final run of the year. I ran my usual 3 km warm up and got back for the Briefing. There was a massive crowd at the start line. As it turned out 260 runners - a new Inverloch record.
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| 3660 km in 2016 & 10,049 km since Jan 1 2014 |
I met my goal of 3660 km in 2016 and I have now run 10,049 km in the three years from January 1st, 2014.
New Years Day - Sunday January 1st, 2017
We were up bright and early on New Years Day, leaving at 6am to travel to Traralgon for the first of a special parkrun double. We got to Traralgon just before 7:30 and I went off for a warm up - running just on 2 km. It was a drizzly start to the parkrun and I got off to a good start. I was a bit unsure of my pace in the first kilometre. It was very hard to judge as my legs are weary. As it turned out I was fast, running a 3:34. I eased it up a bit and my second was a 3:53. I picked it up a little to keep my pace under 4 minute pace and my third was a 3:47. I was out on my own in the second half, with the leader way in front and third place way behind. The encouragement was great though. I brought it home with a couple of 3:49s. My official parkrun time was 19:05 (I would have thought I was under 19 mins!). All up I ran 7.1 km and averaged 4:06 pace.
Once Matt and Heather got back we jumped straight into the car to head back to Churchill for the second of the double. I got out of the car a little stiff, stretched a LOT and then had a little jog - then some more stretching. At the start I never took off very fast and just built into the run in the first kilometre. The hill at the end of the first kilometre nearly caught me out and I ran it in 3:58. I pushed back down the hill and started running much better but it was real hard work this time. The sun was pushing through and it didn't help at all. I ran the second in 3:54 and then really pushed up the hill at the half way point. My third was a 3:53 but the big hill really got me the second time around. I suspect it got me mentally and that I slowed before I even reached it. My fourth was a disappointing 4:09. I pushed on the way back - determined to get under 20 minutes. My watch 5 km came up through the line and my fifth was a 4:01, but my official parkrun time was 19:49 (this time quicker than I would expect!). My watch time for the 5.01 km was 19:57 and I averaged 3:59 pace.
Monday January 2nd to Sunday January 8th
I drove out to the Desal after breakfast for a nice Monday morning run on the tracks there. I took it easy early but was down to around 4:40s pace in the second kilometre. I held good pace all the way around, completing the big loop (anti clockwise) and then running straight onto the second smaller loop to complete the 7.4 km run. I averaged 4:44 pace.
It was out to an interval session later on Monday. I set up a new course at the west end of the parkrun course out at Inverloch. The other Inverloch course tends to get a bit busy at times. The new interval was 170 m long. The warm up interval - on the first loop - peaked at 3:47 pace. I then ran out to the end and back again and started a set of three double intervals. The second interval peaked at 3:20 pace and the return interval at 3:32 pace. I recovered out to the bridge and back and then my fourth interval peaked at 3:18 pace with the return a peak of 3:30 pace. Another recovery and then the third set. The sixth interval peaked at 3:05 pace and the return interval at 3:24 pace. I then ran out to the bridge and back for recovery to complete a 5.3 km run. I was able to average 4:45 pace for the full run.
To complete the set on Tuesday morning. I was a bit stiff so I started slowly and built up the pace gradually through the run. I ran into town and back. My first kilometre was a 5:25 but I picked up speed well from there with the following progression - 4:52, 4:39, 4:40, 4:20, 4:20. After that sixth kilometre I really put the foot down and finished off with a 4:06 and then eased up on the run home. All up I ran 7.2 km and averaged 4:40 pace.
I was up on Wedesday morning and decided to run the 6 km course and have a real fly at it. Pace was on right from the start with the warm up kilometre a 4:47. The second was sub 4:30 and then I was running at sub 4:20 pace and I finished with a couple at around 4:11 pace. I averaged 4:22 pace for the 6 km run.
Thursday was a warm morning so I went out to Cape Paterson to run the coast road. Starting from the hall I ran out to Shack Bay and back and then looped around the east end of Cape. It was a steady start and the first interval, up the rise, peaked at 4:38 pace (and the first kilometre was a 5:07) From there I picked it up. The second interval peaked at 4:02 pace and the third at 4:13 pace. The fourth peaked at 3:52 pace - up hill - and the fifth, just past The Oaks, was a solid sub 4 all the way. I ran in on the track (where the old road used to go once) and started my last interval. This one peaked in the really low 4s. I looped around to complete the 8.2 km run, averaging 4:41 pace for the run.
Later we went out to Inverloch for a Headlampers run. Conditions were ideal. I have been doing a lot of very fast runs - my 10 run average has been in the mid 13 km/h range for a whilt now - so I decided to cruise and just run with the group. We ran a 5 km loop around the mid to west Inverloch and then I went out again for part of the second loop before leaving the group and running back. I averaged 5:31 pace for the run and had a nice swim afterwards.
I took a break from running on Friday and cycled 20 km instead - my frst ride for the year.
It was out to parkrun on Saturday morning - my 101st at Inverloch and my 118th overall. It was a hot morning, heating up quickly but I was well hydrated. I ran the warm up and headed back for briefing. There were a few quite fast starting visitors so I settled in behind them, picking off a couple as they slowed in the first kilometre. It is always difficult working with fast starters as you have to watch that you don't slow with them. I was concentrating on the two out front though who had built a good break. My first was a 3:41 and I was in third place. Into the second I realised that second place had slowed a little and we were running at similar speed. I slowed too and ran a 3:47. I started pushing after him and closed the gap a little, running a 3:45 for the third. We both slowed in the fourth. I closed the gap a little but was disappointed when it ticked over at 3:54. I knew that I needed a good finish to get under 19 minutes so pushed hard all the way back. I was closing the gap but just ran out of room, running a 3:44 on the way back to the finish. My official parkrun time was an 18:57, not bad for the warm conditions. I do have weary legs at the moment from the faster running but the body will catch up soon. I have also noticed that my arms are getting very high and I'm running tight so I have concentrated on dropping the arms and running more relaxed. I was working on it today. All up today I ran 7.8 km and averaged 4:11 pace.
It stayed quite hot all night on Saturday into Sunday and I was up before 6 am on Sunday morning to have a run out at the Desal. It was cloudy and around 25 degrees when I started my run. I ran out and looped around the small loop (anti clockwise). I was a little stiff early and took 5:23 to cover the first kilometre. From there I was warmed up, loose and much quicker. I was into the 4:40s for the third and continued around the big loop in the same direction. The pace was good and I ran across the road again to run the small loop again. My seventh was run in 4:30. Pace stayed good up the hill - I stopped to have a look around at the top - and back down the other side. My pace was sub 4:30 as I crossed the road again and I ran the tenth in 4:24. I ran back to the car park to finish the 10.3 km run in 49 minutes. I averaged 4:44 pace.
Monday January 9th to Friday January 13th
I slept in a little on Monday - it was a much cooler night - and then went for a short, sharp run after breakfast. I stretched well and set off on the 6 km course. My pace was great from the start and I started with a 4:39, then followed up with a 4:19. I ran the third and fourth at around 4:13 pace, around the Rec Reserve. Back in Wentworth road I really stepped it up and my fifth was a 4:06. I finished with a 4:14 to get back in just under 26 minutes. My average speed was a very sharp 4:17 pace.
Late in the day we went out to Inverloch for the weekly Monday Interval session. We had nine runners show up this week. I ran my first out and back in 4:54 but just didn't feel right so stopped for some more stretching. I re-started and felt much better, running out to the bridge and then running my first interval on the way back. This one peaked at 3:09 pace (with the breeze and down hill). I walked, turned, jogged and then started a return interval (up the hill) and peaked at 3:40 pace. It was out to the bridge for a recovery before the second double. The first of these peaked at 3:23 pace and the return at 3:33 pace. I recovered and then ran the next set. The first of these peaked at 3:21 pace and the return at 3:41 pace. I ran a single interval on the way back, peaking at 3:04 pace and then took a toilet break. I then started again and finished with two more double intervals. The first of these had peaks of 2:58 pace and 3:16 pace - my fastest of the session. The final double had peaks of 3:13 and 3:09 and this was the only double where the repeat was quicker than the first (up hill and into the breeze). I ran out and back to recover and finished after 8.3 km in just under 38 minutes. In between all the extremes in speed I averaged 4:34 pace.
I ran into town on Tuesday morning to finish the set of three runs - morning, afternoon & next morning. The pace was pretty good right from the start and I was running under 5 minute pace inside the first kilometre. I intended to fartlek but ended up running something much more like surges. I ran right into the town centre and then headed up Bilson street. My time in the sixth kilometre - up and over the hill and around Broome crescent - was 4:29. I was running reasonably comfortable all the way but was still able to finish with a 4:31 and a 4:28. All up I averaged 4:40 pace for a 10.1 km run.
I went out for a steady paced run around North Wonthaggi on Wednesday morning. It was a slow start while I warmed into it and then I ran at around 4:40 to 4:50 pace and held it there. All up I covered 8.1 km in under 39 minutes, averaging 4:48 pace.
We drove to Echuca on Wednesday - to visit Matt - so I was up and running around town on Thursday morning to have a look around. I was off to a quick start, running across the bridge into Moama (getting speed up for the bridge segment). I ran around Moama at a more relaxed pace and then put the foot down back over the bridge (another segment). My fifth kilometre, running across the bridge, was a 3:50. I steadied the pace and ran in through the historic area and along the Murray. I looped the caravan park and ran back through the Historic area again. My pace here was mixed, but mostly sub 4:40. The run covered 8.4 km and I averaged 4:34 pace.
I had a rest day on Friday - with a bit of a swim in the motel pool.
Saturday January 14th - Echuca River Gums Fun Run
It rained and cooled down on Friday and was perfect for running on Saturday morning. We walked to the race start at the cenotaph and then I went for a 3 km warm up. I was just below 5 minute pace and went to check out part of the proposed parkrun course.
I was well and truly ready for the race start. The run was around Scenic Drive, mostly on mud roads. It was pretty rough. I was away well early with a couple out in front. I passed one early on but the runner in front had got a jump and was a fair distance ahead. I spent the first kilometre reeling him in but he had slowed a lot by the time i reached him. My first clicked over at 3:48. I felt I was running faster than that and put the foot down to get past him and tried to take off. I did pick up speed momentarily - hitting 3:20 pace - but it didn't last. The second was faster though at 3;47. I now only had the lead bike in front, following it's path around the large pot holes. The others had dropped back so I was pretty much just running a time trial. My third was a 3:49 and my fifth a disappointing 3:53. I was trying to find more speed but it was just too hard out there. I pushed up and over the small sand hill near the end and ran the fifth in 3:50. It was a 5.3 km run so I really pushed to the line, trying to break the 20 minutes, and ran the last section at 3;37 pace. All up my pace was pretty consistent for the entire run, averaging 3:49 pace and completing the 5.3 km in 20:12.
It was a solid run on a pretty tough course - at times I was ruing wearing my good runners - so all up I was pretty happy with the result. I did finish first, winning a medal and a show bag for the run.
