Sunday January 15th
I was out and running in Echuca on Sunday morning. I ran around town a little and then put in a real fast section through the Port of Echuca, trying to get in a good segment there. After a slowish start I ran a 3:52 for my third as I chased the segment. Then it was across the Campaspe and onto the track that runs beside it. At this stage my pace was in the 4:40s. I ran past the first of the foot bridges and crossed the second of the foot bridges. I looped around on the road and crossed it again, hitting some sub 4;40 pace. I then ran on the roads on the other side of the river until I got back to the first foot bridge. I returned to where I started running along the Campaspe and ran across it again on the road bridge before heading back to the motel. I covered 10.3 km in the 48 minute run, averaging 4:39 pace.
Monday January 16th to Sunday January 22nd
Monday morning started in Echuca where I went on the final run for our stay. I ran out to check out their potential parkrun course. It was a 3 km run down to the start. I started really slow but picked up the pace very quickly to average 4:58 pace over the first kilometre - but I was running at 4:27 pace at the end of that kilometre. I ran the second at 4:18 pace and the third in 4:09. I stopped and stretched at the parkrun start and then took off on the course. I ran the first in 4:05 and then ran a couple of 4:08s. On the run back I picked up the pace and ran the fourth in 3:56 before finishing with a 3:59 - my time on the parkrun course being a 20:16. I stopped and recovered a little before heading back to one of the foot bridges. I ran a shorter route home and got back in 2.5 km, running at around 4:30 pace. All up the run was 10.6 km and I averaged 4:17 pace, running for 45 minutes, 40 seconds.
We drove back to Wonthaggi on Monday - around 5 hours of driving. I got to put my feet up for a couple of hours before heading off to the intervals in Inverloch. I ran an extended warm up, feeling quite stiff. I then started some sets of double intervals. Running back to the start the first interval peaked at 3:32 pace and held the pace well. The return was run at around 3:46 pace into the breeze. I recovered out to the bridge and then ran my next set with the third peaking at 3:38 pace and the fourth at 3:39 pace. Another recovery and then I really went hard in the third set. The fifth interval peaked at 3:11 pace and then I hit 3:39 pace on the way back. I went hard in the fourth (and final) set too, peaking at 3:10 pace in the seventh and then I hit 3:39 pace in the eighth. I ran out to the bridge and back to recover, ending with a 6.4 km run in just over 30 minutes. I averaged 4:41 pace. I had a swim after my run.
On Tuesday I took the day off and went to the beach.
I was out and running a short and sharp run after breaky on Wednesday morning. I ran the 6 km course, running at sub 5 minute pace from the start. The second was a 4:33 and then I held it at just under 4:30 pace for the next couple of kilometres. I decided to extend it by running to Graham street and then really picked up the pace going back along Wentworth road. I ran my sixth kilometre in 3:53 and then finished with a nice 4:09 before easing the pace back home. I ran 7.4 km at an average of 4:26 pace.
I doubled up on Wednesday too, running out at Inverloch in the late afternoon. Starting from the parkrun stump I ran out to Townsend Bluff. I was very stiff early but, as often happens in an afternoon run, my pace was much quicker than I would expect. I was on 4:40 pace early and then slowed in the sand and up the bluff. I took a break at the top and then pushed down but didn't get my speed up until I was back out on the bitumen. After three kilometres at around 4:50 pace I ran a 4:36 in the sixth and then finished with a 4:31, pushing a little bit. I averaged 4:43 pace for the 7.5 km run and then had a dip in the ocean after the run.
On Thursday morning I set off on the 6 km course again, this time on a 4:1 interval run. Again I was on pace early and peaked at 4:17 pace in the first interval. I hit 3:57 pace in the second interval and then 3:58 pace in the third. I held the fourth interval at around 3:46 pace with the peak speed at 3:45. The final interval peaked at 3:49 pace and then I coasted home. I averaged 4:34 pace for the 6 km run.
Late on Thursday we went out to Kilcunda for the Headlampers run. We had 14 runners and most of the group was going on the George Bass trail. Jason and I went the other way and found a bit of pace. We were on from the start with a 4:28 for the first. As the easterly wind hit us we eased up a bit, running at around 4:50 pace on top of the hill and then averaged 4:39 pace down the hill. We ran across the bridge at the Mouth of the Powlett and then turned to have the wind at our back. We were sub 4:40 after turning back and really put in some effort up the hill. We finished with a 4:31 up the top and across the railway bridge. The run was 8.3 km and we averaged a pretty impressive 4:41 pace. I went down for a quick dip after the run.
I took Friday off to prepare for parkrun. With the double-up running I am not sure whether I should continue to take Fridays off of whether I should go for a short run on a Friday.
It was off to parkrun on Saturday morning. I stretched and then went for my warm up which was just shy of 3 km today. I met up with Luke and Ethan at the start line - two runners who visit Inverloch from time to time. It was a frantic start - getting stuck behind a young bolter and Rick with his dog. I got past them and had a chat to Luke in the process. When clear though I found myself with a bit of a gap. I decided to push as I had already lost some time. The first kilometre was a 3:45 but I was just feeling a bit rusty and it was hard work. I turned back into the breeze and that made it all the more harder. My second was a 3:50 and the third, out over the bridge and back, blew out to a 3:54. With the breeze at my back I pushed all the way back out and my fourth was a 3:49. After the last turn I felt Luke coming for me. I hadn't taken a first token for some time so I pushed to try and hold that lead - with the thought that he would have to run real hard to pass me. I pushed and pushed with a lot of encouragement from the other parkrunners. I crossed the line and the fifth was a 3;42. I didn't really feen good until well into that fourth kilometre. My official time was 19:05 and all up I covered 7.8 km and averaged 4:11 pace.
I had thought about a second run on Saturday but, in the end, decided to go for a 20 km cycle in the late afternoon instead.
On Sunday morning I drove out to the Desal for some loops. It was a nice sunny morning with absolutely no breeze. The wind turbines were still! I stretched and then set off anti-clockwise around the big loop. I was under 5 minute pace from the start and ran the second in 4:24. I eased beck from there and settled into some nice 4:30s pace. I crossed the road and ran around the small loop, stopping at the top for a breather and to enjoy the view. Back on the Desal side of the road I continued around the big loop for a second anti-clockwise circuit. My pace was pretty consistent right through as I worked up a big sweat. I averaged 4:37 pace and ran a little extra to get it to the 12 km. I was running for 55 minutes.
Monday January 23rd to Sunday January 29th
It was warm on Sunday and much of the heat stayed around so it heated up quickly on Monday morning. I was a bit late getting out and, despite driving out to the coast to run, it was quite warm. I started from the Cape Paterson boat ramp and then ran on the track around to Undertow Bay - so the early pace was just over 5 minute pace. On the coast road I ran the second in 4:43 and then pushed up the hill and around past The Oaks at 4:30s pace. I maintained pace around 4:30ish and then hit sub 4:30 coming back down the hill into Cape. I averaged 4:38 pace for the 7.2 km run.
It really heated up - past 36 degrees - but it clouded over late afternoon. At intervals time it was still hot but with thick cloud cover. I prepared by hydrating well. Surprisingly there were 9 runners at the interval session with three walking the beach but six of us running. I ran an extended warm up. I jogged the first out and back and then out again before starting my intervals on the second return. I ran the first at solid 3:12 pace and then, after a short recovery ran the repeat interval (back out) at a peak of 3:34 pace. A recovery out to the bridge and then the next set of sprints with the third peaking at 3:17 pace and the repeat at 3:24 pace. Then third set. The fifth interval peaked at 3:38 pace and the sixth at 3:51 pace - the heat was wearing me down. I ran out to the bridge and back to recover, pushing a little bit on the way back. I finished the run after the five out and backs - 5.2 km. I averaged 4;49 pace. It was straight into the ocean after the run for a quick cool down.
I decided against a double up of running on Tuesday and, instead, went on a longer run on Tuesday morning. I set off on my 13 km course, out on Lower Powlett road. I was running at sub 5 minute pace right from the start. My pace was a bit up and down as I pushed out into the south westerly wind. I picked up the pace a little on the return and then ran my twelfth in 4:27. All up I covered 13.2 km in 62 minutes and averaged 4:43 pace. Later in the day I followed up with a 20 km cycle.
On Wednesday morning I ate breakfast and then went out for a short, sharp run on the 6 km course. I was on pace immediately, running the first kilometre in 4:46. I followed that up with a 4:23, a 4:18 and another 4:23 up Wentworth road. I then put the foot down some more and ran the fifth in 4:11 and then finished with a 4:18. My average pace was 4:23 for the 6 km run.
I was out again on Wednesday afternoon for a nice beach run at low tide. I started at Williamsons and ran past Baxters, towards Cutlers beach. I eased into the run with some 5 minute pace early on and then accelerated as I warmed up. I spent most of the run between 4:40 and 4:30 pace, not bad for a run on sand. I averaged 4:40 pace for the 7.2 km run. I pulled up well from the run.
No run on Thursday morning - Australia Day. We went to the Wonthaggi Ausralia Day celebrations where I was acknowledged for my volunteer work in local sport over the past 20 years. I was particularly nominated for my work setting up the Alberton Junior football league (in 2005) and the start up of Inverloch parkrun (in 2014) and Wonthaggi Road Runners.
It was the weekly Headlampers run on Thursday evening. This week we were at the Desal tracks, with seven of us running. I ran ahead a bit and doubled up by running back and forth a bit. My pace was pretty good. My "comfortable" pace has really quickened and I am most comfortable running at quicker that 4:40 pace now. My pace was a little up and down, as I ran with the group at times. After completing the big loop, however, I put the foot down and pushed to the top of the hill, midway through the small loop. I'm not sure if I have run up it in the clockwise direction before, but it is a bit steeper. I stopped at the top and waited for the rest of the group, taking in the excellent views there. Down the other side I pushed, but not full on, and recorded a 4:03 for the seventh kilometre. Wanting to fit in a sub 4 I really pushed from there. Upon hitting the road I ran into the Williamsons car park and back to record a 3:50 for the eighth. I then ran back to the start, finishing the 9 km run with a 4:32 average pace.
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| Mal, Rachel, TOC, Brett, Heather, Shirley and I |
After having been in the habit of taking Friday off to rest for parkrun I decided on a short sharp run this week to see what difference it would make. I drove into McMahons's reserve in South Wonthaggi and ran a circuit around Reed crescent, Merrin crescent, Graham street and Cameron street. The first kilometre was a 5:07 and then I progressed to a 4:37, 4:22 and then finished with a 3:55 - a pretty quick progression. I ran 4.7 km and averaged 4:27 pace for the run.
So it was off to parkrun at Inverloch on Saturday morning. I ran a 2.6 km warm up and felt ok but not real fresh. There was a big crowd and some quality runners at the start line. It was a fast start with a few bolters and a few more stayers hitting the front early. I pushed past the bolters and led the group out to the first turn. Unfortunately my watch froze before the first kilometre and I lost 800m before rectifying it. As a result I don't know my first kilometre but it must have been fast. I had two pass me early in the second and I had nothing to go with them - the Friday experiment had backfired. I lost track of the lap times then but there were a couple over the 3:50 speed. I ran a 19:05 parkrun and was surprised that it was that quick. All up I ran 7.6 km and averaged 4:11 pace.
Saturday night was my daughter's engagement party and I slightly over indulged on food and sugary drinks. I drove out to the Desal plant after a sleep in and had a late morning run out there. It was starting to warm up so there was plenty of sweat. I found a great pace early on, running the first in 4:41 and holding a similar pace for much of the run. I ran around anti-clockwise and then turned back after an almost-complete loop and repeated the big loop clockwise. I then ran onto the small loop and pushed hard up to the lookout.I hit 10 km right at the top running the tenth in 4:15. I finished with a 4:18 back and into the car park. My average pace for the run was 4:33 pace and I ran 11.7 km
Monday January 30th to Sunday February 5th
After a big January I made the decision that this week needs to be a bit lighter than in recent weeks.
I was up and at it early to get in a run before work on Monday morning. I ran a 4:1 interval run into town and back. I felt really flat, really feeling the effects of too much sugar over the weekend. I did put in some reasonable one minute intervals with the peak pace for each interval being; 4:07, 3:54, 3:57, 3:46, 3:56, 3:39 and then a 3:21 for the big finish. The run was 8.3 km in just on 39 minutes. I averaged 4:43 pace.
We transferred the interval session from Monday to Tuesday this week because of the forecast heat on Monday. On Tuesday the weather was perfect and we had a massive 16 runners turn up for the session. The atmosphere was great with heaps of encouragement along the way. Due to rolling over and going back to sleep, instead of running on Tuesday morning, I ran a bigger than normal session. I ran nine lengths of the track with two sets of three double-up intervals and a longer recovery between them. I started with a warm-up interval which peaked at 3:34 pace on the down hill interval. I then started the first set of three double-ups with the following peak speeds; 3:06 & 3:15, 2:58 & 3:15 then 3:02 & 3:17. I ran a single interval on the "rest" loop, peaking this one at 3:27 pace. Then I repeated the three double-ups with the following peak speeds; 3:18 & 3:31, 3:07 & 3:36 then 3:08 & 3:36. The second set showed the effects of fatigue, with the pace of the earlier intervals not quite there. It was a real solid session with walking at the end of most intervals. Even with the walking I averaged 4:41 pace for the 9.3 km run.
I had a rest day on Wednesday.
I was up early on Thursday and out for an early short, sharp run. I set out on the 6 km course aiming to do a progression run. As I set off the sun was still below the horizon and the pase quite pedestrian - the first kilometre taking 5:18. I was on pace in the second, running a 4:45 and was at 4:30 pace in the third. I help my pace in the fourth and then put my foot down in the fifth, running a 4:12. I pushed in the last and finished with a 4:06 to record an average pace of 4:35.
After work I went out to Inverloch to host the Road Runners Headlamp run. We ran out to Townsends Bluff. I ran a little extra on parts to try and keep my speed up but I did spend a lot of time running with the group. As such my pace was mainly slower than 5 minutes. I did run a 4:43 for my sixth when I looped around the bowling club on the way back. My average pace was 5:22 for the 9.5 km run.
I had my second day off for the week on Friday. After work we went out to Shack Bay and I had a nice swim around.
It was off to Inverloch for my 121st parkrun. I ran a 3 km warm up but I never really got going. It didn't seem that I was getting a benefit from the lighter week. At the start line it was pretty much Bill and myself to set the pace this week. A couple went with us early but they didn't last more than the first kilometre. I was letting Bill set the pace. Despite the lengthy warm up I was still easing into the run. We ran a 3:40 to get started. As we met traffic I spent time running beside Bill and dropped behind to let others pass. I was building into the run with the efforts to get back beside Bill. In the second we slowed to run a 3:47. Not happy with that I pushed and Bill did too to retain the lead. He led over the bridge but I was back beside him as we returned over it. The third was quicker at 3:45. At this stage I was running well and could hear Bill losing form with his breathing. I almost went at the small hill to the park but pulled back and Bill led into the last turn. Our fourth was a 3:48. That stung me into action and I really pushed hard out of the turn. I took the lead and just pushed real hard. Bill went with me for a bit but then I started to create a gap. Just after the narrow section it was a real hard push up the hill and my legs were starting to feel like jelly. I was determined though and pushed over it and all the way to the finish. My last kilometre was a very fast 3:34 to register a parkrun time of 18:41. All up I averaged 4:10 pace for the 8.3 km run.
On Saturday evening Heather and I went to the Bruce Springsteen concert. We stayed in St Kilda so that we could see Matt do a Gatorade triathlon on Sunday morning. I got up and ran down to Elwood and then down to Brighton Beach. I started at 5 minute pace and was running at 4:40 pace in the second. I then settled to some 4:30s pace and sustained it all the way to the turn. After turning back I ran a 4:24 for the eighth. I finished with a 4:29 and a 4;33 to end a very good 10.6 km averaging 4:36 pace. I then got to watch Matt come in second place in his category in the triathlon. I also had a nice soak in Elwood beach while he cycled. I also had another swim In Shack Bay when we got home.
Needing 38 km for the first 5 days of February - for a Garmin challenge - I was only on 34 km after the Sunday morning run. So I went out to the Desal, with dark clouds forming, to have a circuit just before tea. It started raining early in the run and got heavier as I ran. I started with a 4;45 and quickened as the rain got heavier. Most of the run was run between 4:20 and 4:25 pace and I got quicker as the thunder started. I got back at just under the 5 km and it was really starting to bucket. I ran a very short loop to get to 5 and then headed for shelter. I averaged 4:27 pace for the 5 km run.
Monday February 6th to Sunday February 12th
I had my alarm set for Monday morning but there was still a little bit of rain falling - we had 54 mm in the rain gauge - so I stayed in bed. I went out to Inverloch for the Interval session. We had another pretty good turn out. I ran a warm up and hit 3:52 pace on the interval. I ran back to the bridge and back then started five sets of double-up intervals. My maximum pace for the sets were; 3:31 & 3:27, then 3:25 & 3:29, then 3:16 & 3:36, then 3:07 & 3:25 and finally 2:55 and 3:40. I ran the final two sets with Travis, who has some real youthful speed, and that helped with the 2:55 interval. I then ran a couple of single intervals on the downhill with peak speeds of 3:07 and 3:23 respectively. Then to finish I ran out to the bridge, turned and took off - putting in a fast section to the start and back to the bridge. Between 8.6 and 9.6 km I ran that kilometre in 3:59 - not a bad finish. I then eased up back to the start to record a 10.2 km run at an average of 4:36 pace. I ran for 47 minutes.
I rested on Tuesday and Wednesday, getting a recovery of around 60 hours - my longest in a long while.
I was up early on Thursday morning and out on the road for a 6 km run. It was a bit of a struggle after the break. After a slow start I hit sub 5 minute pace but got stuck in the 4:50s for the first 4 km. I lifted the pace in the fifth and ran a 4:39 and then finished off the run with a 4:45 to average 4:54 pace for the 6 km run.
After work on Thursday Heather and I went out to Cape Paterson for the Headlampers run and a barbeque afterwards. I ran a different course to the main group, hoping to fiond some speed. I didn't! I ran out on the coast road and was totally frustrated with my run. I have been running with knee soreness (right knee) and had hoped the break would let it settle. I was running at around 4:50 pace early but couldn't accelerate. After clearing the hill I ran the fourth in 4:45 but then was totally frustrated when the fifth was a 5:13. Angry with the drop I pushed but only got to 4:47 for the sixth and then back into the 4:50s in the seventh. I pushed hard on the downhill and finally found some speed with a 4:33, then I finished with a couple of 4:38s. It was a real frustrating run and the knee was sore most of the way. The soreness stops as soon as I stop. It's not a serious pain, more an annoying ache. I covered 10.2 km and those last few kilometres got the average pace down to 4:48 pace.
I was out again for a run on Friday morning. I ran a shorter run around North Wonthaggi and never hit sub 5 pace until the third kilometre. The run was hard work but I pushed hard on the way home to record a 4:26 for the fifth. It was another slow run, averaging 4:54 for the 5.2 km run.
Saturday morning was my 122nd parkrun and I got out to Inverloch early to get in a nice solid 3 km warmup. I started with a 5:04, accelerated to do a 4:50 and then found some nice form with a 4:28. The flow felt good. At the parkrun start two others made a real fast start. I was happy to ease into the run. It was evident early that one of them was a bolter and would soon drop back. I was third into the first turn, running a 3:45 for my first. There was a fair breeze in our face on the return. I ran into second place at the park and pushed to see if I could have a look at the other runner. I had held ground on him early but then he started to pull away slowly. My second was a 3:50. I really started to struggle on the trip out to the bridge. I nearly took out the bollard as I tried to get around it. Even with the breeze behind me it was just a hard slog. My third was a 3:56. I had given up on drawing him in and just focused on the push out to the third turn. My fourth was a disappointing 4:02 and the next two runners were on my tail. I greeted a few runners on the way back but near the end sensed that I may be over-taken. I pushed over the last few hundred metres and finished with a 3:58 to record a parkrun time of 19:36. I stopped and scanned my barcodes then had a chat to the first place getter - a runner from the city. I then ran out past the second turn bridge and out along Surf parade, about 900m from the parkrun finish before stopping my watch. All up I covered 9.1 km in 39 minutes and averaged 4:17 pace.
The reason for the 900m run was to have a go at the Nitro three minute challenge. This is a new run from the Nitro Athletics series in Melbourne this week. The challenge was put up as a facebook event. The idea was to run as far as possible in 3 minutes. From out near Veronica street I reset my watch and then pushed off back towards parkrun. I was running at sub 3;10 pace early. I dropped to 3:23 pace and then accelerated again to reach 3:08 pace again. I slowed on the uphill, dropping to 3:44 pace and then picked it up again on the downhill to peak at 3:24 pace. As the 3 minutes ticked over I stopped the watch, having run 890 metres. My average pace was 3:23 pace, or 17.7 km/h.
Interestingly my knee didn't hurt when running at top pace. Not sure if this is a mental thing or something to do with technique.
The weather was changing from warm to cool and windy on Sunday morning. I drove out to the Desal and set off with a southerly coming across the coast. I was under 5 minute pace right from the start as I set out anti-clockwise around the small loop. I got into a nice groove and was running at better than 13 km/h by the third kilometre. I pretty much held that pace with a few sub 4:30s as well. All up I 9.2 km and averaged 4:34 pace.
Monday February 13th to Sunday February 19th
I was up early for a run on Monday morning. It was damp outside and the wind was cold from the south west. I set off on the 6 km course and it was a bit of a stiff and slowish start. I picked up pace well as I warmed though running the second in 4:50 and the third in 4:37. I started to get wet in the fourth as a freezing shower went across the town. I ran the fifth and sixth at 4:26 pace. My average pace for the full run was 4:41 for the 6 km run.
Around lunchtime on Monday I really hit the wall energy-wise. I am feeling quite tired. We had a meeting after work and there was some food there but it didn't really spark me up. I drove out to Intervals and stretched. It was such a hard start as I was real flat. I ran an out and back and then took a toilet break. On the resume I was running much better but still felt flat. I started my first set of double intervals on the way back. The peak speeds for the four sets were: 3:47 & 3:55, then 3:38 & 3:44, then 3:21 & 3:47 and finally 3:13 & 3:33. I then ran a single interval with Mal and peaked at 3:11 pace before easing back for the final lap. I surprised myself by getting in 7.7 km. I averaged 4:39 pace overall.
On Tuesday morning it was cold and windy but I got up and went out for a run anyway. It was a slow start but I built up the speed quite quickly. The progression was 5:14, 4:48, 4:34, 4:29, 4:12 and then I finished with a 4:01. I averaged a nice 4:33 pace for the 6 km run.
I was out again on Wednesday morning. The sky was clear and the air was still and quite cold. I ran into town, almost to the Guide Park. I had decided on a 4:1 interval run to get some more speed into the week. The warm-up interval got down to 4:09 pace momentarily. The second interval was quite solid and peaked at 3:55 pace. The third, around the corner from White road into McKenzie street was pretty weak and maxed at 4 minute pace. The fourth interval was real solid, maxing at 3:36 pace and held under 3:40 for a fair distance. The fifth interval was in the main street and peaked at 3:55 pace and the sixth, into and around the oval, peaked at 3:29 pace - the best of the run. The seventh was solid and peaked at 3:33 pace. From that point I recovered and then, when the watch hit 8 km, I pushed hard to finish with a fast final kilometre. I pushed up the hill home and ran a 4 minute flat for the ninth kilometre. All up I averaged 4:36 pace for the 9 km run.
I slept in on Thursday morning and ran (partly) with the Headlampers out at Inverloch after work. We started at the Angling club and ran into Screw Creek and up to the Bluff. I ran one circuit anti-clockwise and then a second circuit clockwise. My second and third kilometres covered the Bluff run with the second a 4:45 and the third a 4:37. I settled into around 4:40 pace as I ran around town. I ran around the footy ground and then had a fast finish down the hill in the main street. I ran 8 km and averaged 4:38 pace.
After finishing the run at Rainbow Park I had a drink and stretched and then set myself for another go at the 3 minute challenge - this time on the flat. I started fast but just dropped off top pace and, apart from a few hard pushes, ran mostly around 3:30 pace. I did cover 880 metres and average 3:24 pace but just never had the energy of Saturday's run.
Friday was a rest day.
After work on Friday we drove to Thomastown, on our way to Echuca for the weekend. We were staying a short distance from Lalor parkrun so we were up and out there early on Saturday morning. Lalor was my 13th parkrun location. I ran a fair 4 km warm up over to Campbellfield, over the Hume overpass and through a wasteland. It is a course that Lisa Weightman, an olympic marathon runner, has run through. I ran the warm up easily and averaged 4:37 pace.
As we were listening to the briefing news came through that a part of the course had been blocked off so they changed to their old course. At the start a couple of kids went out hard and I followed. They only lasted a few hundred metres and then I was out in front solo - on a course I was unsure of. As a result my first kilometre was a bit slow at 3:55. As I got onto the path along the Hume I was much more certain and started running well. The second was a 3:46 and then a slower 3:50 in the turn-around kilometre. I pushed hard on the way home and finished really well with a couple of 3:45s. I crossed the line in an official time of 18:58 and then stopped my watch at 19:04 just a few matres passed the finish. It broke their age record by quite a bit. Heather ran her quickest parkrun for a long time, getting back in 24:58 - missing her age group record by a second.
After the run we went back to the motel and showered and then headed to Echuca. We had lunch with Matt and then spent a relaxing afternoon at the Echuca Riverboat Music Festival, listening to some great live music. It culminated with some very loud Hoodoo Gurus at around 11 pm.
I was up and out running around Moama on Sunday morning - there were a lot of runners out on Sunday morning. I headed west at around 5 minute pace and turned down to run behind Woolworths and the cemetery. I found myself running in the 4:40s along Perricoota road and cut into an estate to get closer to the river. On the way out I ran the fifth in 4:36 and then picked up to run the sixth in 4:24. I slowed a little on a dirt track in the river flood plane and then picked up speed around the bowling greens to finish with a 4:23. All up is was a very good 44 minute 9.5 km run that averaged 4:38 pace.
After the run we went back to the music festival for another great afternoon of music. If finished with a brilliant set from Paul Kelly.
Monday February 20th to Sunday February 26th
For the second morning we woke up in Moama and I went out for a run, this time east of Moama. I started on the boardwalks and then ran through the flood plane. My start was slowish and then I ran through the tracks at around 4:44 pace. I ran east and turned up a few roads - mostly dead ends - to see the river. My fourth kilometre was a 4:29 but then I settled into some 4:40 pace. I finished a little quicker, covering 9.3 km in 44 minutes. I averaged 4:43 pace.
After the run we had breakfast and then headed back. It took much of the day - with a few stops - to get home. We got home at about 3:30, rested for an hour or so and then went out to Inverloch for intervals. With Garmin planning a run in Inverloch on Sunday I wanted to be sure that I had a 5 km course set to go so I headed east on the path. It felt like hard work but I was on pace early, running a 4:44 and then 4:33 with the wind behind me. I stopped and marked the turn and then headed back into the wind. I ran a couple of 4:37s back to the stump. I then set off on the Interval course (1 km) and pushed at the end to get in my first interval. The peak of the first interval was 3:19 pace. I then turned and then ran a return interval up the hill and into the wind. That one peaked at 3:33 pace. I recovered out to the bridge and then ran another double-up. The first peaked at 3:18 pace and the return was a struggle, peaking at 3:52 pace. I recovered again and varied the pace along the way. All up I ran 7 km in 32 minutes and averaged 4:31 pace.
Tuesday was a day off, with a bit of extra sleep after a big weekend.
I was out on the road on Wednesday morning, running on one of my 10 km courses. I ran a progression run, progressing from 5 minute mace in the first two kilometres to 4:26 pace in the seventh. The eighth was a 4:30 before a big finish, with a 4:09 and a 3:56. I ran for 45 and a half minutes and averaged 4:31 pace.
Thursday was Heather and my 25th wedding anniversary so we wouldn't be running after work - going to a restaurant instead. So I set off on a 4:1 interval run on Thursday before work. I ran out to the golf course and around the front nine there. The first interval, inside the first kilometre, reached 4:08 pace. Out on Wentworth I ran my second and peaked at 3:38 pace and the pace was held well. The third peaked at 3:39 and the fourth at 3:37 pace. The fifth had a 3:39 peak and the sixth, back in McKenzie street, peaked at 3:45 pace. The final interval, in the estate near home, peaked at 3:31 pace. All up I had run 9.2 km and averaged 4:38 pace.
I rested on Friday.
This week at parkrun I ran my warm up and then reset my watch for the start. I was running really well in the warm up and averaged 4:38 pace in the 3.3 km warm up. It looked like there might be some competition this week with some new faces at the start line. Alas, it was not to be. I had a couple keep near me in the first kilometre but just kept stretching the lead. My first kilometre was a 3:50. I pushed on the second and ran a 3:48 into the breeze. With a big lead it was becoming hard work out in front and my third was a 3:52. After seeing that I pushed again and ran a 3:47 out to the last turn. On the turn I looked up and there were no other runners in sight. I tried to push again and finished off with another 3:47. My official parkrun time was 19:03.
About a month ago Garmin Australia posted free fun run events in each capital city. At the time the Melbourne venue was TBA, so I put up a comment that Inverloch would be a great place for a Garmin run - and they accepted. So this morning it was a bright and early start for the Inverloch Garmin fun run. I had set up a course that went from the parkrun stump - 2 km out to the Angling club, 2 km back and then 500 m out to the bridge and the 500 m back.
I ran a ran a 3.5 km warmup and averaged 4:29 pace. In the run I was to lead the group out. Stephen Rennick was running though and, even though he was only at about 80%, he was well out in front. I had a couple sit on my heel though. I ran the first in 3:51 and then the second in 3:55, both into the easterly. After turning I put in some surges to drop off the runner behind me. As a result I ran the third in 3:44. I slowed in the fourth though and ran a 3:55. The final 500 m was our Monday interval course. I had a push when I got to the interval and finished with a 3:49. All up I ran the 5 km in 19:23, averaging 3:50 pace.
Later on Sunday afternoon I went out to the Desal to finish off the week of running and get my weekly goal. It was sunny and windy but quite nice out in the open at the desal. I was on pace right away and spent most of the run around 4:30 pace. I got back at just under 6 km so kept running through and ran the start of the loop again, before returning. I ran 7.3 km in 33 minutes and averaged a solid 4:31 pace.
The goal since the Melbourne half marathon has been to drop run distances (and weekly distances to a degree) and improve the quality of pace. Before I started doing the longer distances I was averaging between 13 and 14 km/h (between 4:20 and 4;40 pace) in my ten run moving average. That dropped to between 11.5 and 12.5 km/h early last year, partly because of the very slow Headlampers runs. In recent months I have been working to get the pace up and I now have it back to where it once was. In doing so my ten run moving average of distance has dropped from about 14 km down to 7 km.
Monday February 27th to Saturday February 4th
I slept in on Monday morning and had the morning off running. I had thought about a run but was a bit sore after the weekend running. I was out at Inverloch for the Interval run after work. It was sunny and warm. Foolishly I ran without a cap - as some of the course is shaded. My warm-up interval hit 4:05 pace. The next time around I hit 3:29 pace and then hit 3:35 pace on the double-up interval. The next interval peaked at 3:26 pace and the double-up peaked at 3:50 pace. The next set saw a 3:40 peak and then I lost concentration and missed the double-up. At this point, about 5 km in, the heat was starting to get to me. I took a toilet break and really wet my head and had a drink. I went back to it, running out and back hitting 3:31 pace on the interval but only 4:07 pace on the double-up. The next set was solid with a 3:34 peak and then 3:39 on the double-up. I finished with a 3:45 peak interval and then ran through to get the distance to 9 km. I was heat affected at the end but felt better after a good dip in the ocean. All up I covered 9 km and averaged 4:32 pace.
I followed up on Tuesday morning. I was feeling a little sore so I took it pretty easy on this run. I did get in 9 km though and went partially up Bilson street. I ran the third and eighth kilometres in 4:39 and they were my best. I averaged 4:52 pace for the 9 km run.
I was feeling much better by Wednesday morning and set out on a progression run on a ten kilometre course. It was a slow start and I didn't get to sub 5 pace until the third kilometre. The fourth was a 4:37 and I held it around there for the next few. I ran a 4:17 in the seventh and held that pace through the eighth. I really put my foot down in the ninth and ran a 3:55 before easing back in the tenth. I ran the 10 km in around 46 minutes and averaged 4:36 pace. It was a nice strong finish.
I chose not to double-up again on Thursday and took the opportunity to have some extra sleep. I am really setting myself up for a strong run on Sunday and want the body free of soreness. After work I headed out to Kilcunda to run with some other Roadrunners. We ran down the hill and into the Mouth of the Powlett. I ran ahead of the group and turned back at the bottom of the hill to repeat part of it. I ran with the group on the Mouth road and had a few slower plus 5 kilometres. As we got to the rail trail Mal and I pushed up the hill. I really wanted to get in a nice push up there to have the confidence for Sunday. The 7 km clicked over as I hit the rail trail. My eighth kilometre was a 4:21 and my ninth, over the top, was a very quick 4:05. I ran back and forth a bit to get my ten and clocked 47:31, at an average of 4:44 pace. It was a great run - I really love that Kilcunda hill - and a real confidence boost.
I woke on Friday morning, generally feeling good - just a little stiff. I stretched and set off in the dark in towards town. It was a slowish start but I was running ok in the second kilometre. I was running 4:1 intervals and ran a 4:08 peak in the first and peaked at 3:58 in the second. The third interval turned into Korumburra road and I peaked at 3:26 pace. The next one, in Murray street, peaked at 3:28 pace. I ran another interval in McKeznie street and peaked at 3:31 pace. The sixth, and final, interval was up the rise near the school in Wentworth road and I peaked at 3:48 at the top. I then started picking up the pace - after a short recovery jog - towards the end of the sixth kilometre. The sixth was a 4:22 and then I really went hard for the seventh. It finished on the lower section of Oates road and clocked in at 3:47. I eased it home to record and average pace of 4:35 for the 8.4 km run.
Saturday was a rest day - I was the photographer at parkrun (my 22nd volunteer).
Sunday March 5th - Keeping Kids on Track - 5 km
Sunday morning and it was out to Kilcunda for Keeping Kids on Track. It's a great festival because we get to see heaps of people we know. I ran around Kilcunda and covered 2.1 km in the warm up, averaging 4:30 pace.
The 15 km and half-marathoners were heading off as I got back. I watched them run through the 5 km and then started getting ready. I got off to a fast start with a teenage boy going real hard and putting in a big lead. His style indicated that he wasn't a stayer so I settled in behind him and started hauling him in. I passed him about 600 m in and then started catching 10 km walkers. My first kilometre was a 3:30. I started hitting a lot of traffic heading down the hill and had to call out that I was coming through often. It was hard work keeping up the pace. The second was a 3:49. The goal was to get to the turn in 9 minutes and then push up the hill. I crossed Mouth of Powlett road before the 9 minutes and was only 100 m from the turn as 9 clicked over. It had been a fast start. I turned and headed back up the hill and into the on-coming 10 and 5 km runners. It was hard work pushing through the traffic and up the hill and my third was a 3:48. That had me 53 seconds under 4 minute pace. I kept pushing hard but the legs were burning now. I kept pushing and pushing, but with a few high fives on the way. My fourth was a 3:51. I was up and over the hill and tried to accelerate but I had nothing. A sub four was going to have me under the 19 minutes so it was just a matter of pushing and pushing. The soft sand really killed my pace and I tried to pick it up again on the bridge. I pushed to be first to the finish line and crossed in 18:49. The fifth clicked over at 3:57. Goal achieved.
It is a very tough course - run on gravel and with the up hill push - so I am more than happy with a sub 19 minute run. Four years ago there I ran the 5 km and was happy to be under 25 minutes then - so I've come a long way.
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