I start this next section of my journey in recovery mode. One week ago I was struck with a lower left leg injury. I ran last Wednesday and it became a calf injury so I rested. I tested it at parkrun but then decided to walk and, yesterday, at Braeside I managed to combine some jogging and running into my walk.
So this next TEN weeks starts with recovery and then, hopefully, finishes with some nice fast running. The goal is to be running at 3:40 pace consistently over these shorter distances - so that is a 21 minute run at the Melbourne 5.7 km. If I can get that time that would have placed me in 8th position in 2016. It should be fun running into the G at that speed.
Monday August 7th to Sunday August 13th - WEEK 1
I stayed in bed on Monday morning and then used the roller on my calf when I got up. After work I headed out to the interval course, not knowing what to expect. The leg had felt great all day. I had expected to walk again and just up the running components. I stretched and then set off on a jog and there was none of the pulling. I was running at 5 minute pace right from the start and ran my first kilometre in 4:59. I stopped and stretched and then set off again. Around 400 m in I started to feel some tightness so just eased up a little, still running the second in 5:04. In the third I had a walk around the boat ramp car park and then resumed running on the course, taking 6:36 for the third. This was the longest walk. I spent the rest of the run, with the calf starting to feel a little stressed, mostly running with a few walks to break it up - pushing it to the limit and then walking for a bit. In all I covered 5.6 km and averaged 5:35 pace, passing all expectations. At home I rolled it before and after my shower and then iced up.
I took Tuesday off for some calf recovery. I rolled the calf on the roller and then iced it again before work. I will repeat after work.
Lying in bed I had some extra time to think about the next ten weeks. I looked up the 2016 times last night and my goal of 3:40 pace has me placed 8th. But then I thought that is not even my PB pace. If I were to have a goal of 3:35 pace then that would put me in at around the 20:30 time, very close to Dean Foon's 3rd placing last year. It is a massive goal but why only do something part way? I have nine and a half weeks to get everything right. To be able to run that fast I need to lose about 5 kg of body weight in addition to doing a lot of speed work. When the calf is right I plan to double-up run every Sunday, Monday and Wednesday - with the afternoon session involving speed work. In the meantime I will build up to that. It's only two and a half months of hard work - Let's do this!!!
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| 2016 results |
Tuesday Aug 8th - 87.9kg
Being on my feet all day at week isn't that great for the calf recovery. The injured left calf is quite swollen at the end of the day when I get home. With meetings most days this week I get very little time to put the leg up too. After the day off the leg felt good on Wednesday morning. I rubbed heat into the calf - and I can feel the sore spots now - and then stretched. I set off on a slowish jog into town, determined to get in a 7 km run. My first kilometre was a 5:46. The pace increased only very slightly as I was holding back, not wanting to do further damage. It felt pretty good though. I ran into Bunnings and turned back. Running up past the North School it started to tighten a little. I started walking after the 5th kilometre and walked about 200 m before jogging off again. I walked again, about 100 m, up the rise to Mary street and then jogged down there. I had another 200 m walk at the top of the new estate and then jogged the rest of the way home. My sixth, with the walking, was a 6:51 and then I finished with a 5:41 seventh kilometre. I had covered 7 km and averaged 5:51 pace for the journey. At home I iced immediately and again after work. I wore a compression bandage to work and had it on all morning. Later at night I used a heat pack.
On Thursday morning I massaged heat into the calf before getting out of bed. I got up and stretched. It had been sore through Wednesday and, although I could feel if, it was much better after a night in bed. I only wanted a short run - around 5 - as that is how far I went without stopping the day before. My first kilometre was a 5:32 and it was feeling pretty good. I really had to work to hold back. The next two were around 5:30 and then I picked it up a little, running the fourth in 5:14. I pushed a little more in the fifth - not too hard - but ran a 5:04. It was a nice hitout - my best in some time. I could feel the stretching of the muscle but no pulling and it felt great after I finished. I covered 5.3 km and averaged 5:21 pace. At home I iced and then massaged in the shower. The calf was again massive after work but it had felt good for most of the day. I had to go to Leongatha for football so I wore and ice pack in the car and iced again after I got back.
I had a rest day on Friday. After work I drove out to Inverloch and stood in the water for 15 to 20 minutes. The water was very, very cold.
I was feeling good as I warmed up at parkrun on Saturday morning. I had no idea at what I could achieve, just hoping for some nice sub-5 pace. I shortened my warm up but felt pretty good during it, covering 2.3 km at 5:11 pace, 12 minutes of running. I started back in the pack when the parkrun hooter sounded and pushed off steadily. I was running nicely, passing the bolters in the first kilometre. I was a bit surprised to see a 4:13 for the first and eased up a little right away. I ran back and my second was a 4:26. The leg was feeling good as I got to the half way mark and I was thinking about a big finish. My third was a 4:20. I pushed out towards the last turn around closing the gap on the three runners ahead. As I got out there I started to feel the calf tightening again. I ran a 4:22 in the fourth and then decided to ease up in the last, instead of chase down. I finished with a 4:33 to record a 22:09 and in eleventh place. It was much faster than anticipated. Upon having my bar code scanned I headed down to the beach for a soak in the nice cold ocean. I stood in there for 12 minutes but had to do a bit of walking to get through it. From there it was straight home and into the shower.
I went out to Inverloch after lunch on Sunday and iced my leg in the inlet. I was in there for quite a while and walked a fair distance in the water.
Monday August 14th to Sunday August 20th - WEEK 2
I was up early on Monday morning. For the first time in a long while it was reasonably light. Looks like we are getting to the end of winter. With the intention of having a double-up day I went really short, running into the North School and back. I started with a 5:24 as I warmed up - having already massaged heat into the leg. I ran a 4;48 for the second and was giving it a bit of a push. The calf was feeling good. I ran a fast 4:27 for the third and then a 4:32 for the fourth. I eased it home, averaging 4:45 for the 4.2 km run. The leg was good at home so I didn't bother to ice but I did sit with it elevated for a short while.
After work I went out to Inverloch to the interval course. The leg had felt good all day, although my back was a little stiff. I still rubbed in some heat, finding a good knot in the calf and massaging it out. I started the intervals with a loop of the boat ramp and then onto the course. I didn't really run the interval on the warm up. I ran back out to the Angling club and headed out through the camp ground, picking up the pace. I ran the 850 metres, starting in the 3:40s and holding it around 3:50 pace. I stretched at the far and and then headed back, running short intervals between the speed bumps. I peaked at 3:28 pace in the first, 3:24 in the second, 3:53 in the third and then 3:46 in the fourth. The heart was pumping. I ran back onto the intervals course and the peaked at 3:18 pace on the interval. The next interval I peaked at 3:26 pace and my final one peaked at 3:10 pace. I eased up and then ran around the boat ramp loop to finish off. I went to push for one last burst of speed but just felt the calf start to pull so eased it right back. I covered just over 7 km and averaged 4:36 pace for the run. After the run I spent 10 minutes in the water and then headed home. At home I iced the calf, after my shower - it was a bit swollen.
My ten run moving average (for speed) has dropped to 11.77 km/h. It will be on the up from now as I start to drop off the injury runs.
Tuesday Aug 15th - 86.8 kg
I was out again on Tuesday morning to complete the set (of 3). It was a slow start on tired legs. The calf was feeling good but I was just generally stiff. I was under 5 minute pace in the third and dropped back for the fourth. I was able to pick up pace near the end, running the sixth in 4:36 and then easing home. I ran 6.3 km at 5 minute pace. I iced the calf at the end of the run.
On Wednesday morning it was an early start at work so I went out for a short run. I had massaged heat into the calf and it felt normal during the run - no pain at all. I was on 5 minute pace right from the start. I progressed to 4:50 and then 4:24 for the third. I held 4:32 pace until the end to average 4:40 pace for the 4.8 km run. I decided to let the leg cool naturally. It felt good.
After work on Wednesday I ran my first Wednesday Mona Fartlek. I started at the Guide Park and headed out on the rail trail, running a 5 minute warm up. The Mona Fartlek consists of 2x90 seconds, 4x60 seconds, 4x30 seconds and then 4x15 seconds intervals with the same duration rest after each interval - a 20 minute workout. The watch failed - missing the 90 second intervals - and lost 1.4 km of the run. My 2nd 60 second interval was at 3:29 pace. My 2nd 30 second interval was at 3:27 pace and the 4th at 3:26 pace. The first two 15 second intervals were at 3:15 and 3:13 pace respectively. I ran a 900 m cool down and covered 6.6 km and averaged 4:24 pace. It was hard work. The calf held up well with no pain at all. I stretched at the end but didn't need any ice. It has been a quick recovery.
I had originally planned a Thursday & Friday two day break for recovery, but with the calf back at 100% I decided to run on Thursday and just have the Friday off. I ran the eight kilometre course into town and back, starting slowly and then gradually picking up the pace. The first three were all slower then 5 minute pace (12 km/h) but by the sixth I was faster than 13 km/h. The seventh and eighth were at 4:34 pace and then I eased it back home. I ran 8.3 km and averaged 4:55 pace.
I rested on Friday.
On Saturday morning I felt pretty good. I ran a 3.5 km warmup and averaged 4:48 pace with some nice speed coming home. The plan for parkrun was for a progression run, starting at 4:10 pace and increasing by increments of 5 seconds to a 3:55 fourth. Then the fifth was to be as fast as possible. I was just a little quicker than planned. I started with a 4:08, starting in the pack and moving through the field. As I passed other runners I had a bit of a chat. I was running easily. The second was a 4:04 and the third a 3:57. At this stage I was in clear third with the front runners too far out the front. I pushed to the last turn and ran a 3:53 for the fourth. The return home was mostly into the wind. I pushed hard and got back in 4:47, a successful progression. My parkrun time was 19:51, great to be back under 20 minutes.
Sunday morning was the Road Runners 5th Handicap Race for the season. I was out at Inverloch early - it was very cold - and got in a 3.4 km warmup, averaging 4:53 pace.
I wasn't the back marker this time, starting 40 seconds ahead of Bill. I felt that I went out hard but was disappointed in recording a 3:55 in the first. My second was worse - a 3:59 and Bill was right on my tail. I pushed in the third to stay in front - knowing that as soon as he passed me I'd be mentally spent. I pushed it out to the 3 km mark, running a 3:50, and kept pushing. He passed me several hundred metres in. I tried to keep pushing and ran a 3:58 back to the start line. I had a few in front in the last kilometre but just couldn't get good speed up, finishing with a 3:57. My run time was 19:47 and I was placed ninth (out of 16 runners). The left calf pulled up with some very slight soreness, this time on the other side.
Monday August 21st to Sunday August 27th - WEEK 3
On Sunday I had slight soreness in the left calf and also in the right hamstring. They felt ok when I woke on Monday morning so I decided to go for my first 10 km run for the month. I started steadily to just ease into it, running a 5:38 to start. I upped the speed each kilometre but wasn't under 5 minute pace until the fourth. The sixth to eighth were run at around 4:47 pace and then I picked it up for the last two - running a 4:36 and then a 4:33 to finish. I had run 10 km and averaged 4:56 pace.
After work I headed to the Inverloch interval course, intending to run 5 km. I was a little sore and rubbed heat into the calf. When I started it warmed up and felt ok. The intervals were nothing startling with the first a 4:02. The second was a 4:01 peak and then I ran the boat ramp loop in 1:27. The third interval peaked at 3:34 pace and then I ran the boat ramp loop in 1:21. The fourth interval only reached 4:06 pace. I had joined Flem so continued running past the 5 km. My final interval peaked at 3:13 pace and then I ran another out and back to finish off. I averaged 4:41 pace for the 7.3 km run.
Tuesday Aug 22nd - 86.0 kg
I was out to complete a set of three runs again on Tuesday morning. It was another cold morning - and I am completely over the cold air. The legs were stiff and the run was never going to reach any great speed. It was all about recovery. The third and sixth kilometres were 4:58s, the fastest kilometres. I ran 6.7 km and averaged 5:08 pace.
On Wednesday morning I stayed in bed to get some extra recovery in before the after-work Mona fartlek. It started raining - heavily - in the afternoon but I managed to get a lull in the rain to run in. I got changed at the Guide Park after work and set off on the run, starting with a 5 minute warm up. The rail trail was pretty soggy and I had to avoid puddles at times. My fartlek interval pace splits were:
3:55, 3:35 - 3:31, 3:30, 3:37, 3:45 - 3:32, 3:28, 3:49, 3:18 - 3:34, 3:27, 3:49, 3:26
I finished with a 5 minute cool down - to cover 6.97 km in the 30 minute session, averaging 4:18 pace. The goal is to get a little more consistent through the run though.
I was out again on Thursday morning for an immediate follow-up. It was a slow start for the first 2 km but I was running 4:40s pace for the fourth. I held it at around that pace and then picked it up in the last to finish with a 4:24. I averaged 4:52 pace for the 8.4 km run.
I had originally planned to have Friday off to rest the calf but it was feeling so good I decided to keep the momentum going with a short run. I ran across North Wonthaggi, running a couple of intervals on Strava segments. I ran my third best ever time on Wentworth Rise, averaging 3:36 pace. I have a short segment on the new estate on the way home - Up and Over - and had set a goal of 39 seconds on the 200 m stretch. I really pushed hard, averaging 3:08 pace and running the segment in 38 seconds. I reset the goal to 33 seconds. All up I ran a nice quick 4:36 average pace for the 5.5 km run. This course may become a staple with the distance so close to the Melbourne 5.7 km. I pulled up really well. The calf is completely healed and the right hamstring soreness that I had earlier in the week has settled down. I am feeling pretty good now.
Saturday morning is parkrun and I had a special one planned this week. I had devised to do FOUR 1 km intervals with easy jogs of 300 m, 300 m & 400 m in between them - so four fast kilometres and a slow one broken up. I ran a 3.2 km warmup, only picking up the pace in the third. I averaged 4:54 pace with a 4:24 for the third. In parkrun I got off to a real fast start, peaking at 2:48 pace (momentarily) past the stump. I ran the first in 3:31 and then eased it right back to 5 minute pace for 300 m. Then I went again, chasing the runner who had passed me in my recovery. I pushed it real hard and followed up with a 3:37. The next recovery was at 4:52 pace. I turned at half way and went again. The third one really hurt. I ran a 3:47 and then eased it again at 4:49 pace. I waited until the last turn to start the last interval, pushing all the way home. It was hard work and I got home in 3:46. My parkrun time was 19:32 and I ran 5.03 km in 19:42. I then finished off with a kilometre cool down, running that in 4:24. I pulled up well but could just feel the calf as it cooled down on the way home. I massaged heat into it at home and also did both hamstrings before showering. That worked well and the body felt great for the rest of the day. I do need to get in a few longer runs - 10 to 14 km - to get in some endurance.
On Sunday morning I went out to Williamsons Beach for a low tide beach run. It was a nice idea and the sun was out but the southerly wind was straight off the Antarctic. After running a kilometre towards Cutlers (5;18) I turned back to get the wind behind me and ran to the Mouth of the Powlett. Pace picked up to 4:44 for the second. The river was flowing strongly across the rocks there. I found the track and ran in behind the caravan park to the Desal loop track. I headed around clockwise and out to the bird hide. I ran the sixth in 4:29 - slightly into the wind. I pretty much held between 4:30 and 4:40 for the rest of the run. I ran back to the road and then across and up the hill there. I crossed back and then kept going out past 11 km before turning back to the Williamsons carpark. It was a nice solid 12.5 km run in just over 59 minutes - my longest run since the Gold Coast half marathon. I averaged 4:43 pace. It was my ninth straight day of running and the calves tightened slightly after I cooled. Mowing the grass this afternoon should deal with that though.
Monday August 28th to Sunday September 3rd - WEEK 4
I was out early for my Monday morning run on a 2 degree clear morning. I had the beanie and gloves on but forgot the jacket. I was running well right from the start and the first kilometre was a 4:58. I was around 4:40 pace in the third as I ran in toward town. As I was running I could feel that the cold air on my body was just making it hard to move fluently. I managed to keep the pace around 4:40 pace all the way back. I ran 7.3 km and averaged 4:46 pace, running for just over 35 minutes.
After work I headed out to Inverloch for the Monday interval session. I ran five out and backs - so five intervals and followed up the second and fourth with a fast loop around the boat ramp. My warmup interval peaked at 4:02 pace and then the second peaked at 3:33 pace. Then I ran my first boat ramp loop, taking 74 seconds and peaking at 3:35 pace. I was then back to the interval course and my third interval peaked at 3:15 pace. My fourth interval peaked at 3:21 pace and then I ran the boat ramp loop in 70 seconds, with a peak pace of 3:34 pace. I then finished with one final interval - running out and back with Jesse. The interval had a peak at 3:13 pace. While I would have liked a little more speed I am running with tired legs as this was my tenth straight day of running.
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| Grant & I at the Boat Ramp Interval Course |
Tuesday Aug 29th - 85.4 kg
I was out early on Tuesday morning for a 10 km run. The first 2 km were well over 5 minute pace and very much trying to warm up in the cold air. I was below 4:50 pace by the fourth kilometre and pretty much held it there. The best was my seventh, a 4:41. I pushed it home but didn't have a real lot to give. I clicked over the 10 km in the driveway, averaging 4:55 pace for the 49 minute run.
The plan was for a short run on Wednesday morning but the rain on the roof made me change my mind and I was able to get an extra hour of sleep. I was out for my weekly Mona Fartlek after work, going from the Guide Park for the third week. On the warmup (5 mins) the legs felt good and I was running nicely. My fartlek interval pace splits were:
3:57, 3:31 - 3:34, 3:36, 3:31, 3:36 - 3:29, 3:26, 3:39, 3:17 - 3:30, 3:17, 3:34, 3:55
I missed the final 15 second sprint as I had mis-counted them. I was generally slower than last week in the early intervals but faster from the 3rd 60 second interval (after turning back). I finished with a 5 minute cool down - to cover 6.93 km in the 30 minute session, averaging 4:20 pace.
This was my twelfth straight day of running. My legs are starting to feel stronger. I can still feel a slight weakness in the right hamstring but that is improving rapidly.
Thursday was going to be a rest day but circumstances changed that and made sure that I finished the month with 13 straight running days. I slept in in the morning but went out for a run at the Desal after work. I ran out and crossed the road and then to the top of the hill there. After a 5 minute first kilometre the pace picked up up the hill. At the top I turned back and ran back down then had another run up the hill. I really pushed to the top, running that third kilometre in 4:16. I then ran down the other side and turned back for another climb that way. I was running at around 4:30 pace. I then ran back down and over the road towards the bird hide. I then ran some intervals out to the bird hide, the first one peaking at 3:41 pace, resting briefly and then a return interval, peaking at 3:38 pace. I ran a little recovery and then out to the bird hide again, this time peaking at 3:23 pace. I rested briefly and then ran another return interval, peaking at 3:32 pace. My ninth kilometre was a 3:59. I then ran back to the car park at 4:40s pace. I covered 10.2 km in 46 minutes and averaged 4:30 pace.
At the of August I had covered 197 km for the month - my lowest in some time. Four weeks after the injury I am fully recovered and running nicely again.
On Friday I finally had that rest day, having to get into the school early to do the Daily Organisation for the day.
Off to parkrun on Saturday morning. This week I had decided to go for a sub 19 minute run. I hadn't been there since March 18th. The plan was to try to average 3:45 pace for the first 4 km and then to go for everything in the last. I started with a 3.32 km warmup and averaged 4:49 pace with a strong finish. My first parkrun kilometre was quite controlled. I let a couple of bolters go ahead but having them in front - and slowing - messed up my pacing a little. I was running comfortably but only managed a 3:48 for the first. I pushed to the front early in the second and, from there, it was just a time trial. I quickly established a solid lead, running the second in 3:46. I was using the pace setting on my watch and held the pace at 3:46 for the third. Running back out to the final turn it was starting to become quite hard work. I ran a 3:50 for the fourth and was quite angry at myself. I pushed hard out of the turn and then all the way back. I flicked off the pacer and just ran as hard as I could. I pushed all the way back finishing with a 3:44. That got me across the line in 18:52 - my first sub nineteen run in almost 6 months. I then had to get into the car and we drove to Sale for the footy - pretty much straight away. I was worried at how my body would react but I got out of the car feeling pretty good. My body is doing well at the moment.
Monday September 4th to Sunday September 10th - WEEK 5
As I approach the half way mark I am starting to see some results. My weight is down and my pace is up. The body feels good. There is a little bit of hamstring soreness when I run but it is only very minor. I am starting to stand up to repeat running again too.
The weather turned back to winter on Thursday afternoon with gale strength winds crossing the coast. I was out for a 6 km run on Monday morning and was just about blown backwards when I turned off Oates road and into the wind. It was cold and there was rain in the air. I started well with a 4:51 but then slowed, running into the wind, to 5:01 for the second. I gave a push into the third - not the whole kilometre but quite a bit of it - and ran a 4:20. I eased up for the fourth for a 4:59, built up to a 4:31 for the fifth and then pushed for the sixth to run a 4:11 at the end. It was a nice solid 6 km run, averaging 4:39 pace.
After work I headed out to Inverloch to the interval course. We have been out at the shelter just past the boat ramp for the winter - it is 500 m out to the Angling club, so 1 km return. I ran a little warm up around the boat ramp car park and then back to the course. While still warming up I pushed for the first 500 out - with the strong wind behind me - and ran a 2:13 at 4:24 pace. I took it easy on the run back and then stretched some more at the shelter, while chatting to some of the other runners. I then ran my second 500 out interval, this time pushing hard - and being pushed by the wind at it's strongest - getting out in 1:45 at 3:29 pace. I took it easy on the return, into the strong wind. On my third 500 out I averaged 3:31 pace, getting out there in 1:46. I then ran a short recovery loop and then ran my first 500 back. This was hard work into the wind but I got back in 1:55 and averaged 3:51 pace. Another recovery loop and then my next 500 out with this one run in 1:47 and averaging 3:32 pace. I had another short recovery and then pushed for my second 500 back interval. I pushed hard to get back in 1:54, averaging 3:50 pace. I ran a recovery around the boat ramp car park and then ran another out and back with Flem just to finish off. I was pretty happy with the pace of the intervals, particularly those into the wind. It was very strong!
Tuesday Sep 5th - 84.5 kg
With a real Antarctic blast coming over the coast the wind was strong and cold as I ran on Tuesday morning. My body had recovered well from the interval session but I still started slowly with a 5:17 and a 5:09 before getting faster than 5 minute pace. I very slowly picked up the pace throughout the run, finishing with a 4:42 and a 4:41 in the seventh and eighth kilometres. I averaged 4:54 pace for the 41 minute and 8.3 km run.
The plan was for a double-up running day on Wednesday but, for the second week in a row, rain stopped me from running before work on a Wednesday morning. It was pelting down when I woke so I rolled over and got an extra hour of sleep. There was water everywhere when I did get up.
I ran my fourth Mona Fartlek session from the Guide Park after work. It had rained all day and the rail trail was a bit soggy in places. I started with a warm up in toward the shopping centre and back from McDonalds. I ran the first kilometre in 4:47 and averaged 4:40 pace for the 1.4 km run. The warm up set me up well and I actually ran the 5 minute warmup at 4:29 pace. On seeing the results I was disappointed with the first 90 seconds and the third and fourth 60 seconds - which were with the wind behind me. The splits were:
3:53, 3:26 - 3:37, 3:27, 3:49, 3:47 - 3:26, 3:18, 3:40, 3:14 - 3:41, 3:31, 3:39, 3:59
On Thursday I had a rest day.
I was up on Friday morning for a short little hitout, setting off on the 6 km course. I ran the first two kilometres in the very low 5s and then picked it up a little. I ran the next two at around 4:48 pace and then picked it up again. The fifth was a 4:23 and then I finished with a 4:17 which included a 39 second (at 3:13 pace) sprint on the "up and over" segment. I ran just over the 6 km and averaged 4:44 pace.
While my body is pretty good at the moment and I have no injuries I do have the one issue. There is a callous / wart - like growth on the bottom of my left foot. It has been there for a while now and has just got a little bigger. I'm going to have to get it checked out. It has the potential to de-rail my Melbourne 5.7 plans.
Three years ago (Sep 12 2014) TOC and I started Inverloch parkrun. So Saturday morning was the third birthday celebrations and my 149th parkrun all up. I started with my usual warm up, running 3.3 km and averaging 4:44 pace with a big back end. I went out hard with the faster runners at the parkrun start. With the 3:45 pace average goal I pulled it back with the knowledge that I would ultimately catch at least one of the two bolters. I still ran the first in 3:37 pace and then spent the second kilometre chasing down the second placed runner. The second was a 3:49. I ran the third in 3:48 and took second place most of the way into it. I picked up the pace out to the last turn, running off the watch at this point. The fourth was a 3:46. I turned off the pace screen after the turn and pushed all the way home, finishing with another 3:46. My parkrun time was 18:48 and I averaged 3:45 pace, running second. I'm starting to feel much more comfortable with the running now and I am recovering well. The past two weeks I have been straight into the car for footy in the Valley and have come out of the drive well.
The weather calmed for Sunday morning. As I drove out to Williamson's Beach the wind turbines were idle. I stretched and then headed down to the beach. I set off towards Harmer's Haven, planning to run further along the beach than I had ever done before. It was a slow start but once I settled on the beach I was running in the 4:40s. While it was cool the air flow was behind me so I warmed up quickly. I ran all the way to Cutlers and turned back at 5.5 km along the beach. It was rocky there and the sand soft. I could feel the air in my face on the way back - although the wind turbines were still static. I turned back a few times on the way back to get the distance up. My fastest kilometre was the tenth, a 4:44. When I got back to Williamson's I had run 11.5 km and averaged 4:52 pace.
I went out for a second run late on Sunday afternoon. From home I ran down to the estate at the end of the road and looped around the 600 m ring four times. I ran intervals on the top of the estate - a Strava segment called up and over. The first time around I ran it in 52 seconds (4:48 pace), the second time I ran in 39 seconds (3:13) and then 38 seconds (3:08 - equal PB) and finished with 41 seconds (3:24). From there I ran back home, covering 4.44 km in just over 20 minutes and averaging 4:32 pace. It put me at over the 60 km mark for the third week in a row. My body is feeling real strong at the half way mark.
Monday September 11th to Sunday September 17th - WEEK 6
I was up nice and early to start off the new week. I set off on a run around the short course and was running well right from the start. I ran the first in 4:53 and quickened as I warmed up. I was in the mid 4:30s for the middle two and then ran the fifth in 4:24. I pretty much held that for most of the sixth and averaged 4:38 pace for the 6 km run.
After work I drove out to Inverloch to run some 500 metre intervals. I was running the 500 m course as the interval and doing a short recovery loop at each end. I started with a warm up loop around the boat ramp car park and then ran my first interval when I got back on the interval course, averaging 4:14 pace. I looped at the far end and then ran back averaging 3:59 pace. My third and fourth intervals averaged 3:42 pace out and 3:48 pace back. On my third out and back I really pushed hard, averaging 3:36 pace out and 3:37 pace on the return. I waited for Flem at the end and ran a cool down kilometre with him at around 4:30 pace. All up I averaged 4:27 pace and covered 6.2 km.
Tuesday 12th September - 85.0 kg
I was up early and did two sets of core stretches - main exercise is leg cycling while on my back - while waiting to get into the bathroom. I was pretty disappointed with the weigh-in this week. Outside there was a constant, but light, rain. I set off and felt good straight up, running the first two at a touch under 5 minute pace. I ran into town at 4:43 pace and then set myself for a push up Bilson street. I ran two loops of Bilson street, pushing to the top each time. My pace slowed on that section - into the 4:50s - but quickened again on the run home. I finished with some sustained 4:40s and ran 10.7 km in just under 52 minutes, averaging 4:51 pace. At home I had a stretch and a session on the punching bag - my most intense session yet. I then weighed in again and registered 83.9 kg this time, still dripping wet.
I was up nice and early on Wednesday and out for a short, easy run. With the Mona Fartlek later in the day I just wanted to roll the legs over. I hadn't yet got in a morning run before a Mona Fartlek. I was running nicely at the start - my body is really recovering well now - but at the top of the hill, about 300 m in, I felt a muscle pull in the middle of my back. I stopped and stretched and then set off again. It wasn't too bad. I was just over 5 minute pace early and slowed a little in the second kilometre. I quickened a bit in the third and then put in an effort on the Up and Over segment, covering the distance in 46 seconds (3:48 pace). As a result my fourth was a 4:22. I ran home and completed the 5 km run, averaging 4:50 pace.
This afternoon I went to the doctor and had my foot looked at. I was concerned that it might be a lot worse than it turned out. As it happened it is only a wart. The Doc took out the scalpel and started shaving it away, getting to the point where is just started to bleed. I will have to go back a few times to get rid of it completely. He put a bandaid on it and never said that I couldn't run - well I didn't ask!.
So I went to the Guide Park after work and prepared for my fifth Mona Fartlek. I started with a 1.45 km warmup at 4:30 pace - starting slower and picking it up later on. The fartlek run does hurt in the second half with all the short, sharp bursts. By then the lungs are just really working hard. My legs get through it well though and I am feeling stronger each week. When I saw the splits this week I was really happy. I sorted out the slow first 90, running it at 3:39 pace. Most of the intervals were really consistent. last week the third and fourth 60s really dropped off, but I was on top of that this week. The only thing this week was that the third 30 was a bit slow. I was really happy with the 15 second splits. I covered 7.03 km this week in the 30 minutes, averaging 4:16 pace - my fastest yet. My splits were:
3:39, 3:34 - 3:31, 3:33, 3:26, 3:31 - 3:17, 3:20, 3:39, 3:26 - 3:29, 3:28, 3:30, 3:28
I did get out for a short run in Friday morning. I really eased into it with a slow first two kilometres but then picked it up a little. I built up the speed, running the fifth and sixth at 4:32 pace. I averaged 4:54 pace for the 6 km run.
Just over 49 months ago, on August 3rd 2013, I ran my first parkrun in 20:32 at Canning River in Perth. Just over 3 years ago I ran my first Inverloch parkrun in 18:42. Saturday was my 150th parkrun and 131st at Inverloch. I ran a 3 km warmup, slowly building the pace and averaging 4:48 pace. I am now seeking a 4:40 average and started strongly today, determined to run a fast first kilometre and then to try and keep good pace. The conditions weren't on side though. The air was cold and thick and there was a strong on-shoe wind. I started with a 3:38 but the second was back into the wind and, although I was chasing the leader, I slowed to a 3:47. I was running nicely but at full capacity. The third was a 3:48. With the wind behind me in the fourth I really pushed hard. I ran a 3:44 back out to the final turn and then pushed all the way back for a 3:46. My official parkrun time was 18:40 - quicker than 3:45 pace - but my Strava 5 km finished past the finish line and was an 18:45 right on 3:45 pace. Given the conditions it was a pleasing run.
I went out again for a low tide recovery run on the beach after lunch. I drove to Williamsons Beach. The conditions were perfect, an ideal Spring day, sunny with a light northerly breeze and quite mild. I eased into it but was under 5 minute pace in the second. Most of the run was in the 4:50s and I averaged 4:59 pace for the 6.2 km run.
Sunday - with the great weather - also had me mowing the lawns and in the late afternoon Heather and I went for a 3 km walk at the Desal, to the bird hide. So just before tea I ran a nice hot bath and had a good 40 minute soak for recovery.
Monday September 18th to Sunday September 24th - WEEK 7
I was up on Monday morning, feeling a little stiff in the right glute. I stretched and set out on a mid sized course, running in towards Bunnings. The watch played up early but the early pace was pretty slow. I did pick it up and got into the 4:40s, running 6.84 km and averaging 4:53 pace.
It was a lovely Spring day on Monday and still nice and mild - even warm - after work when I went out to intervals at Inverloch. I was out there very early and went for a run up Townsend Bluff after a long stretch. The glute was very stiff early. My average pace was in the 4:50s up and down the Bluff. In the camp grounds I ran a series of intervals between the speed humps. This gives me four intervals. The first peaked at 3:54 pace. The next peaked at 4:00, the third at 3:33 and the fourth at 3:44. I then got back to the interval course and ran some double-up intervals. On the first set I peaked at 3:40 travelling west and 3:22 on the quick return. On the next set I peaked at 3:38 pace and then at 3:19 pace on the return. I ran one more interval to end the session peaking at 3:27 pace. I ran 6.5 km and averaged 4:38 pace.
It rained on Monday night and was still raining when I awoke so - with the body a little sore still - I decided to sleep in and have an unscheduled day off.
Tuesday 19th September - 83.8 kg
The body felt good when I was doing my exercises on Wednesday morning. At present I do some crunches and leg cycles. I also do some clam shells and today also did some squats. I stretched and set off, feeling good early but not getting below 5 minute pace until the third kilometre. I was down to the low 4:40s for the fifth kilometre and ran the eighth in 4:25. It took some hard work to get to that pace with some quite cold air to cut through. I averaged 4:48 pace for the 8.6 km run.
I went back to the doctor to have my foot looked at after work. He used dry ice on it. It stung a bit so I walked on it and decided that I could probably still run. My thinking was that I can start and see and always stop if it is a problem. I went on my short 1.4 km warm up and it wasn't a problem. I averaged 4:40 pace.
So I then started my Mona Fartlek session - the sixth week in a row. I was nicely warmed up and running nicely. Unfortunately the watch did some strange things just after the half way mark so the data in the second half is a bit messed up. I averaged 3:40 pace for the first set of 90 seconds and then AVERAGED 3:29 pace in the second set. The average pace for each interval is as follows:
3:40, 3:29 - 3:34, 3:24, 3:22, 3:34 - 3:31, 3:30, 3:27, ? - ?, ?, ?, ?
I finished just a little short of where I was last week and around where I was the week before - around the 7 km mark. As such my average pace was around 4:17 pace.
I was up and running again before work on Thursday morning to follow up the Mona Fartlek. My body felt good, despite the big running load the day before. I was on pace early, running the first 2 km in around 10 minutes. From there I picked up the pace and pushed quite hard - running at under 4:40 pace. All up I ran 7.2 km and averaged 4:44 pace.
I had another rest day on Friday - mainly because Thursday was such a tiring day. I worked until 6:30 doing Parent-Teacher interviews and then went over to the final footy training session, getting home about 9:30 pm. I was stiff in the buttocks - both sides - in the morning though and rubbed in heat before my shower.
Saturday dawned with quite mild conditions. It was around 17 degrees when we were running. I felt good in the warmup, covering 3.3 km and averaging 3:43 pace. I was all set for a big parkrun and went to the front right from the start. I could feel runners behind me in the first 800 metres but I was pulling away. I ran the first in 3:40 - and had hoped to be a bit quicker than that. I wasn't being pushed and it was turning into a time trial. At that point I should have turned on the pacer but I just decided to keep pushing. My second slowed to 3:44, then the third was a 3:50. I was trying to push but just could not find what I needed. My fourth was a very disappointing 3:54. I really pushed out of the last turn and kept pushing all the way back. I managed to pick it up a little - this was all that saved me from a 19 second plus run - and finished with a 3:46. My official time was 18:57 at 3:47 pace. My immediate conclusion is that I have to take advantage of any warm conditions in the next fortnight - while I am on holidays - and run in the warmer air.
After parkrun it was off to the footy at Moe for, what turned out to be a disappointing result in the seconds. We just couldn't put it all together. The seniors won though - by a point - to numb the pain.
I was up early on Sunday and checked the weather only to see a rain band on the way. So I went out to Williamsons right away to try and get the run in before the rain. I started on the beach, running towards Baxters - with the wind behind me. After a warmup kilometre I was under 5 minute pace until I turned 2 and a half in. Then I put in a real hard 4 km, back along the beach all the way to the Mouth of the Powlett. I then ran in on the track behind the caravan park and, in the sheltered conditions, the pace quickened significantly. I had been laboring at 5 to 5:10 pace on the beach but ran my ninth - on the northern loop - in 4:27. I ran the tenth in 4:22 with the last bit of that in driving hail. I finished with a 4:40 to have covered 11.3 km at an average of 4:55 pace. I finished the week on 57 km, passing 200 km for the month and 2200 km for the year in this run.
Monday September 25th to Sunday October 1st - WEEK 8
No need to rush out of bed this morning so I stayed in for a bit, got up and ate breakfast and went for a run. This week I really want to work on speed, so I went out on the seven kilometre course and ran kilometre intervals - 2 km warm up - 1 km interval - 2 km recovery - 1 km interval - 1 km cool down. The watch missed a beat at the start but I was running nicely right from the front gate. I ran the first interval - into a fair wind - in 3:52. My two recovery kilometres were at 4:36 pace - and quite comfortable. In my second interval I ran the kilometre in 3:46 and then recovered at 4:36 pace again. I would have liked a little faster in the intervals but was very happy with the comfortable pace in between them. I covered 7 km and averaged 4:25 pace.
On Monday afternoon I visited my chiropractor, Neil, just to get everything right. He had a look at my right hip flexor and ran some adjustments to help the slight soreness that I have had in the right hamstring. He also adjusted some of the spine in the upper back.
Later on Monday I went out to the interval course. The air is diabolically cold again and being pushed in by a strong south westerly. I decided just to run the short intervals tonight but ran them both ways. I ran out and back to warm up, slightly picking up the pace on the return interval and peaking at 4:12 pace then immediately followed up with a return interval (wind behind me) and peaked at 3:29 pace. On the way back I peaked at 3:56 pace and then stopped for a stretch (and chat). I didn't do the return interval, running back to the other end and then setting up for s series of repeat intervals. On the way back the peak interval speed was 3:52 and then the follow up interval peaked at 3:32 - hitting that speed quite comfortably. The next set had peaks of 3:49 and 3:19 - the effect of the wind really apparent. The next set I found some real speed with a peak of 3:32 in the first and then 3:14 in the follow up. I had one more set and really went for it with peak speeds of 3:30 and 3:06 pace. That final return interval was my second fastest side ever on the east bound (return) interval. All up I covered 7.1 km and averaged 4:25 pace.
Julian was doing some filming as we ran tonight. I had a quick look at the footage and we identified two issues. One is that my left foot turns in on the back swing. It is straight again for the ground strike but it would use energy. That will be a long term fix. The other is one that could give me more immediate speed if I can get it right. I am holding my shoulders quite high and holding a lot of tension - possibly why I needed back adjustments today. I need to drop my arms a bit and relax the shoulders.
Tuesday September 26th - 83.7 kg
To finish off the set I set out on another 7 km run on Tuesday before breakfast. I woke up feeling quite good - not really any stiffness from the two good runs on Monday. I stretched and set off at an easy pace - planning on a progression run. I started with a 5:08 and then followed up with a 4:55. I was really building into it nicely. The third was a 4:35 and I was in a nice groove - with just a little bit of push. I ran the fourth in 4:18 but slowed to 4:24 for the fifth. There I put the foot down running a 4:16 and finishing with a 4:10. It was a pretty strong progression and a great follow up to two fast Monday runs. I averaged 4:32 pace for the 7 km run. All three runs were inside a 22 hour period and I covered 21.1 km and averaged 4:27 pace.
Wednesday is Mona Fartlek day and this week, my seventh consecutive week, I went in reasonably fresh given I was on holidays and it was a morning run. I ate breakfast first and then drove out to the Guide Park. I started with my 1.4 km warm up and averaged a solid 4:39 per kilometre, feeling really good. I was running really comfortably as I set out on the fartlek. I set the tone averaging 3:37 pace for the first 90 second interval - my fastest in the series. I ran strongly in every interval. There are 14 intervals in the session and in EIGHT of them I ran a PB. This was a massive run. I covered 7.15 km in the 30 minutes - my furthest distance by 120 metres! The average pace for each interval is as follows:
3:37, 3:25 - 3:27, 3:25, 3:25, 3:35 - 3:18, 3:17, 3:25, 3:20 - 3:12, 3:26, 3:25, 3:17
.... with the underlined splits the PBs. My average pace for the run was 4:12 pace and I ran my second fastest time ever both ways between South Dudley and Lower Powlett roads.
So all up I have run SEVEN Mona Fartleks all on the same course and, due to being on holidays next week, it will be my last (at least on that course) before the MCG run. A summary of my seven runs is as follows.
I followed up the fartlek immediately by driving out to Williamsons Beach for a low tide beach run. There was a north easterly blowing so the first half of the run was into the breeze. I started with a 5 minute kilometre and then settled into a pace between 4:45 and 4:50. The tide wasn't a real low one so I was running on sloping sand most of the way. It was a bit easier coming back but the fatigue was also setting in. I ran 5.1 km and averaged 4:50 pace.
On Thursday morning I stayed in bed a bit longer and read before getting up and having breakfast. I didn't get out for my run until about 9 am. I ran into the netball courts in Korumburra road. I started with a warm up kilometre at just under 5 minute pace. On the way in I gave a few pushes to get to 3:35 pace on the watch. The first, down Wentworth road, peaked at 3:29 pace. I hit 3:33 pace in White road and 3:13 pace on the track behind the rec reserve. At the netball courts I was running intervals along the length of the courts - around 150 m. I ran one interval, peaking at 3:31 pace, and then a recovery length down the other side. Next time I ran intervals both ways with peaks of 3:27 and 3:26 pace. I then did a triple with 3:22 pace on one side, 3:30 pace down the middle and then a peak of 3:00 pace - that is 20 km/h - back up the other side and an easier 3:41 peak down the middle again. I had a stretch before one last interval (3:16 peak) and then headed home with a few efforts on the way. I hit 3:25 pace back up Wentworth road, 3:21 pace on Mary street and 3:14 pace in the estate heading back to Oates road. I ran just over 7 km and averaged 4:27 pace. So far this week I have now run just under 42 km at an average of 4:28 pace.
I had thought about a second run on Thursday but decided in the end that I didn't need one.
I went out for a short run on Friday morning before breakfast. I was running nicely from the start at sub 5 pace. In the third I ran a 4:31 - my best for the run. I then settled into som solid sub 4:40 pace for the rest of the run. I had a crack at "up and over", the segment in the nearby estate, running it in 44 seconds (3:38 average). I averaged 4:41 pace for the 6.1 km run.
It really stormed up on Friday night and there was a fair wind blowing all night. It was still very strong (and cold) at parkrun on Saturday morning. I ran a nice warmup, covering 3.2 km and averaging 4:48 pace, with some good speed late. Given the school holidays there was a fair crowd of runners looking for a fast start this morning. As a result I was really boxed in early. Given I was running with the wind I was keen to get out and take advantage of it. I had to work my way through and then I was able to put on the pace. I ran the first in 3:34 and then turned into the wind in first place. I was soon passed though and was pulling away from the other runners. It was diabolical into the wind in the unprotected sections. It was a disappointing 3:49 for the second and then a worse 3:52 for the third. I pushed hard with the wind in the fourth and ran a 3:43 and reached the turn in second place, having closed the gap a little. But the run into the wind again was just so hard and the return was another 3:52. I recorded an 18:55 (3:46 average) - my fifth consecutive sub 19 minute parkrun. It was my fifth sub 19 minute run in five weeks. I had never achieved that result before with the previous best five sub 19s in six weeks (with a volunteer breaking it up) - back in Jan / Feb 2016 - warm air running. Technically I am in the best form of my parkrun history, but without the real fast time. I have not really had good conditions in any of the five weeks. I was happy with today's result given my heavy legs from the workload and the wind I had to contend with.
With plans for Sunday to be a day off - as we are off to the Melbourne Show - I wanted another run for the week to get in another 60 km week. So I went out around 12:30 - I had eaten an egg & bacon roll at the bakery after parkrun - and ran into North Wonthaggi for some intervals. I ran to Kingston street and ran my first interval from north to south down to Parkes street. I was running in the mid 3:50s for most of the interval. I had a rest in Parkes and then pushed back up Kirrack with the pace around the mid 3:40s. Another rest in Longstaff and then a push all the way down Turner street. The pace here was again in the mid 3:40s but tapered at the end - it is a longer street. I tried a little push up Wentworth road but didn't have a lot to give to decided on a bit more recovery. Then I got into the estate and pushed on "up and over" - running it in 46 seconds, averaging 3:48 pace and peaking at 3:27 pace most of the way into it. I eased into a solid pace for the return home and covered the 5.4 km in well under 25 minutes. I averaged 4:31 pace for the entire run.
So this week (since Monday) I have covered 61.7 km and averaged 4:27 pace for the week. I was looking for a bit of speed and got it. With September now over it has bee a real solid month. I covered 266 km and ran 45 times.
Sunday was a day off. We went to the Melbourne Show and walked over 9 km around the show grounds.
Monday October 2nd to Sunday October 8th - WEEK 9
We stayed overnight in the city and so I ran around North Melbourne on Monday morning. The garmin played up in the first kilometre but I suspect I was running sub 5 minute pace. I ran the third, along the Moonee Ponds Creek, in 4:46. I left the creek at Arden street and ran to the North Melbourne AFL training ground and ran onto the oval. I ran a fast lap - my fifth kilometre was a 4:17 - and then ran back to the hotel. I averaged 4:34 pace for the 6.8 km run.
After breakfast we drove to Echuca to spend some time with Matt this week. We went to his place after he finished work and I had a run with him. We started at an easy pace and increased the tempo as we progressed. The last two kilometres were a 4:23 and a 4:16. We ran 7.3 km and averaged 4:42 pace.
I was out again on Tuesday morning but my body was a little stiff - the bed is small and my back was sore - and I was starting to feel a little bit throaty. I started strongly though and then ran a fast three and a half kilometres early, trying to get onto a segment. I missed the segment, but my fourth and fifth kilometres were either side of 4 minute pace. I then ran over to the east bank of the river and explored the paths there, extending the run. I ran most of that section in the 4:30s and then finished with a 4:28 and a 4:24. It was a solid 10 km run and I averaged 4:23 pace.
I have fought off a chest irritation all winter but it has hit me a bit this week - no honey from Saturday morning until Tuesday evening and I don't think that is a coincidence. I had a really interrupted sleep on Tuesday night with lots of coughing. I ran on Wednesday morning though - keen not to lose fitness. I ran down to the river and under the bridge to the east bank. The first two kilometres were quite slow but I picked up speed as I ran around the river on the mountain bike trail there. By the time I exited the bush tracks I was running at 4:46 pace and I quickened to around 4:30 pace on the footpaths back. My last 800 m were run at 4:22 pace and I averaged 4:48 pace for the 7.8 km run.
I slept much better on Wednesday night, getting through the night with no coughing. I did have a coughing fit after I got up but I have improved - perhaps the honey is working. On Thursday morning we drove to Cohuna where we ran the parkrun course there before lunch. I started at 4:27 pace for the first two and then started upping the pace from there. I ran the third in 4:19 and then ran the fourth in 3:58. That pretty much covered the first two longer laps and I really pushed hard in the final shorter lap. I ran the final kilometre in 3:51 and averaged 4:12 pace in covering the 5 km in just on 21 minutes. It is a nice course right in the town.
Friday was a designated day off. The throat is much better - but not completely clear yet though.
It was up nice and early on Saturday for parkrun in Echuca - my 15th venue. I had a nice 3 km warmup getting down to the start, averaging 4:33 pace in a real strong progression. The goal today was to get down to 3:40 pace. I decided to run with the pacer on so that I could push myself, but I did have another runner just in front so the carrot was dangling too. I started well and was really fast early - some 3:25 pace for the first 100 m - and I ran the first kilometre in 3:38. Then it was a big push to keep the pace up. I was really running strongly, and quite surprised at how good it was feeling. The second was a 3:43. I pushed out to the turn and then back out of the turn with some great pace. The third was also a 3:43. With two to go I was really pushing with everything I had. The fourth was a 3:44 and then there was the push up the slight rise and the flat run home. I had first place just a bit in front and I was really using him to keep going. It is a great finish at Echuca - along Campaspe esplanade - and I ran the fifth in 3:38 for a real strong finish. I ran parkrun in 18:30 - although I stopped my watch at 18:29 - to claim the age group record and an age grade rating of 80.36%.
Heather also claimed her age group record, so now Matt, Heather and I all have age group records at Echuca-Moama parkrun. It was a really pleasing run given the workload hasn't really dropped off much this week and the fact that I have had a chest cold.
Sunday morning in Echuca was the 20th annual Sweat v Steam run - where runners chase a paddle steamer. This year we were chasing the Pevensey. I started with a warmup in the drizzle, covering 2.7 km and averaging 4:47 pace. Matt and I started the 12.5 km race - Heather was running the 5 km - side by side but he soon ran ahead with the faster runners. I had already worked out in the warm up that the legs were still weary from the parkrun. I was running ok early though, covering the first kilometre in 3:55. I slowed to a 4:10 for the second before settling into some comfortable 4:06 pace. The paddle steamer was ahead of me at the boat ramp but I was gaining on it - Emma and Brett were passengers. I caught Matt in the fifth kilometre and then we hit the sand dune and I struggled there. I got back to him though, running a 4:10 in the sixth. I picked up the pace in the seventh and Matt started to drop off. I was chasing another runner ahead and seemed to be catching him at one stage. I slowed to a 4:10 in the ninth and then a 4:17 in the tenth - out on my own. I got back to 4:10 pace for the eleventh and twelfth and then found a yard in the last 500 m, finishing at 4 minute pace. It was a nice solid run, averaging 4:07 pace for the 12.5 km run and finishing ninth overall (and fifth in the 35 to 50 year old age group). Matt finished just a bit behind in tenth. The legs and glutes were a bit sore for the 4 plus hour ride home and we had a few stops - but generally I pulled up very well from the two runs this weekend.
So now I only have my taper week to go. I am where I had hoped to be, or pretty close. All that remains to be seen is how my body will cope with the taper week. i'll have a two day break on Tuesday and Wednesday and another spell on Saturday. When we got back from Echuca my race number was in the mail.
Monday October 9th to Saturday October 14th - WEEK 10Only one run for Monday so I stayed in bed and ran at intervals after work. My run tonight was very much stop - start with lots of stretching in between (and lots of chatting). I ran out with the wind and picked up speed onto the interval on the return (into a strong wing), getting up to 4:20 pace. I then went hard on the interval on the next out peaking at 3:30 pace with the wind. I then ran through the caravan park and ran intervals between the speed humps. There are four each way. The out bound set had peak paces of; 3:26, 3"27, 3:25 & 3:43. On the return the peak paces were; 3:27, 3:37, 3:40 & 3:44 (into the wind). Back on the course my next interval was a 3:43. I ran out and back again with the next interval peaking at 3:14 (into the wind). The next was a 3:53, running and chatting. I then ran a double with peak speed of 3:38 and 3:15 on the return and then I finished with a 3:30 peak speed. Overall it was a solid session and a good recovery as well. I ran 8.8 km and averaged 4:26 pace.
Tuesday October 10th - 83.2 kg
Tuesday and Wednesday were days off running to let the body recover. I was pretty grumpy at work with no morning runs.
I was up and running on Thursday morning. It was pretty wet on Wednesday night and i ran in the last bits of light rain. I was pretty sluggish on the start but soon warmed into it. I ran a faster section along Wentworth road and then took it much easier running into town. My pace was very much up and down. I pushed a few times on the run home and got my average pace up to 4:48 for the 8.5 km run.
It was drizzling quite heavily when I got up on Friday morning for my final training run. I weighed in at 83.1 kg on Friday morning when i got up. After my run i weighed in at 82.6 kg! I ran a short course - a variation of the 6 km course - with a few faster sections. I was at 5 minute pace right from the start. I pushed on the Wentworth road segment, peaking at 3:39 pace. I pushed to sub 4 pace around the town oval and then again on the "up and over" segment in the nearby estate. I peaked at 3:16 pace there but was well off the record pace for the segment. I averaged 4:37 pace for the 6.6 km run.
Saturday morning was parkrun and I was volunteering as photographer with Heather doing her first run Director role. Later in the day we drove up to the city, staying over night. We met a few other runners for tea at 14 Bridge in Richmond.
It has been an interesting TEN weeks and I have really enjoyed the preparation. Some of the speed work has hurt - temporarily - but I have really felt the benefits. At the start I was unable to run with a calf injury and last week i averaged 3:41 pace for 5 km. I also decided that to really have the best chance of getting the speed up I could try to lose 5 kg. I was around 88 kg at the time and knew that I could lose some but thought that 5 kg may be a bit hard. I have cut out unnecessary food - I have 2 packs of Cadbury Favourites from my birthday and they are still unopened - and this week i have been around 83 kg. My body feels great at the moment and I am as prepared as I possibly could be.
Sunday October 15th - 40th annual Melbourne Marathon carnival
I was awake early but stayed in bed and read while Heather and Matt got ready to leave - Heather was in the 10 km, starting at 7:30 am while I wasn't running until 11:30. I had a shower to freshen up and stopped to buy a croissant and danish at a bakery on the way to the MCG. I was at the G early to see Heather finish and then track the other runners. It was an awesome morning but a long wait. At one point I jogged out to Jolimont road and saw Dean Foon running his first marathon - a 2:50!
At around 10:45 I went out for my warm up. I stretched out on Brunton avenue and then decided to run around in the reverse of the marathon course. I saw Kate on Jolimont and then Rikki on Flinders street. It was a pretty short warm up as I ran out of room to run in Batman avenue with the 5.7 crowd building - there were three and a half thousand runners in the 5.7 km run. I ran 2.2 km at an average of 4:35 pace. I then went to the front line of the start line and had to stand there in the sun for nearly 30 minutes.
I was off to a great start, after negotiating my way around some kids at the start, running with speed up the Batman avenue hill. At the top I went around the first of quite a few u-turns and then found good speed on the way back down. The watch recorded my first kilometre as a 3:36. The second started in Birrurung Marr with the second (almost) u-turn there. I picked up the pace again and then u-turned onto the wooden bridge ramp. The second was recorded as a disappointing 3:46. I was then on the Barrack bridge and the pace slowed to the 3:50s but I really picked it up on the way down the other side, peaking at 3:26 pace. A fourth u-turn at the bottom of the bridge and then around and onto Brunton avenue. I was starting to find it tough on Brunton but really pushed hard past all of the slower marathoners. My third was recorded as a 3:45. A fifth u-turn at the Richmond station and then a hard push back along Brunton. We then ran into Yarra park and up quite a bit of a rise up to Queens walk. Here I was really struggling with the pace dropping back to 4:26 momentarily. I picked it up again at the top with a real push. The fourth was recorded as a 3:55. At this point I was really disappointed with my pace and lack of ability to push harder - made worse by the fact that the body was pain free. I started planning next years training series, drawing the conclusion that ten weeks just wasn't enough. I had some good pace back around the MCG and then the garmin lost me as I passed through the tunnel. My fifth recorded as a 3:47. As I ran around the MCG I got to the point where I could see the timer. As I hit the straight it was on 20:10 - I was still a chance to get near the goal time. I pushed around the straight with my eye on the timer the whole way - so much so that I forgot to take in the crowd. With two steps to go the timer hit 20:29 and then ticked over to 20:30 as I crossed the line.
Right on my goal time - to the second! The garmin only recorded 5.39 km (Matt recorded 5.48 km). So my splits were a bit slower because of the distance differential. I was EIGHTH overall (Matt was 16th) and I was the first over 50. I do feel that I haven't yet peaked though and, given that I was injured only ten weeks ago, feel that I did need a few more weeks to hit full speed. I am stoked with the time though.
On Thursday morning I stayed in bed a bit longer and read before getting up and having breakfast. I didn't get out for my run until about 9 am. I ran into the netball courts in Korumburra road. I started with a warm up kilometre at just under 5 minute pace. On the way in I gave a few pushes to get to 3:35 pace on the watch. The first, down Wentworth road, peaked at 3:29 pace. I hit 3:33 pace in White road and 3:13 pace on the track behind the rec reserve. At the netball courts I was running intervals along the length of the courts - around 150 m. I ran one interval, peaking at 3:31 pace, and then a recovery length down the other side. Next time I ran intervals both ways with peaks of 3:27 and 3:26 pace. I then did a triple with 3:22 pace on one side, 3:30 pace down the middle and then a peak of 3:00 pace - that is 20 km/h - back up the other side and an easier 3:41 peak down the middle again. I had a stretch before one last interval (3:16 peak) and then headed home with a few efforts on the way. I hit 3:25 pace back up Wentworth road, 3:21 pace on Mary street and 3:14 pace in the estate heading back to Oates road. I ran just over 7 km and averaged 4:27 pace. So far this week I have now run just under 42 km at an average of 4:28 pace.
I had thought about a second run on Thursday but decided in the end that I didn't need one.
I went out for a short run on Friday morning before breakfast. I was running nicely from the start at sub 5 pace. In the third I ran a 4:31 - my best for the run. I then settled into som solid sub 4:40 pace for the rest of the run. I had a crack at "up and over", the segment in the nearby estate, running it in 44 seconds (3:38 average). I averaged 4:41 pace for the 6.1 km run.
It really stormed up on Friday night and there was a fair wind blowing all night. It was still very strong (and cold) at parkrun on Saturday morning. I ran a nice warmup, covering 3.2 km and averaging 4:48 pace, with some good speed late. Given the school holidays there was a fair crowd of runners looking for a fast start this morning. As a result I was really boxed in early. Given I was running with the wind I was keen to get out and take advantage of it. I had to work my way through and then I was able to put on the pace. I ran the first in 3:34 and then turned into the wind in first place. I was soon passed though and was pulling away from the other runners. It was diabolical into the wind in the unprotected sections. It was a disappointing 3:49 for the second and then a worse 3:52 for the third. I pushed hard with the wind in the fourth and ran a 3:43 and reached the turn in second place, having closed the gap a little. But the run into the wind again was just so hard and the return was another 3:52. I recorded an 18:55 (3:46 average) - my fifth consecutive sub 19 minute parkrun. It was my fifth sub 19 minute run in five weeks. I had never achieved that result before with the previous best five sub 19s in six weeks (with a volunteer breaking it up) - back in Jan / Feb 2016 - warm air running. Technically I am in the best form of my parkrun history, but without the real fast time. I have not really had good conditions in any of the five weeks. I was happy with today's result given my heavy legs from the workload and the wind I had to contend with.
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With plans for Sunday to be a day off - as we are off to the Melbourne Show - I wanted another run for the week to get in another 60 km week. So I went out around 12:30 - I had eaten an egg & bacon roll at the bakery after parkrun - and ran into North Wonthaggi for some intervals. I ran to Kingston street and ran my first interval from north to south down to Parkes street. I was running in the mid 3:50s for most of the interval. I had a rest in Parkes and then pushed back up Kirrack with the pace around the mid 3:40s. Another rest in Longstaff and then a push all the way down Turner street. The pace here was again in the mid 3:40s but tapered at the end - it is a longer street. I tried a little push up Wentworth road but didn't have a lot to give to decided on a bit more recovery. Then I got into the estate and pushed on "up and over" - running it in 46 seconds, averaging 3:48 pace and peaking at 3:27 pace most of the way into it. I eased into a solid pace for the return home and covered the 5.4 km in well under 25 minutes. I averaged 4:31 pace for the entire run.
So this week (since Monday) I have covered 61.7 km and averaged 4:27 pace for the week. I was looking for a bit of speed and got it. With September now over it has bee a real solid month. I covered 266 km and ran 45 times.
Sunday was a day off. We went to the Melbourne Show and walked over 9 km around the show grounds.
Monday October 2nd to Sunday October 8th - WEEK 9
We stayed overnight in the city and so I ran around North Melbourne on Monday morning. The garmin played up in the first kilometre but I suspect I was running sub 5 minute pace. I ran the third, along the Moonee Ponds Creek, in 4:46. I left the creek at Arden street and ran to the North Melbourne AFL training ground and ran onto the oval. I ran a fast lap - my fifth kilometre was a 4:17 - and then ran back to the hotel. I averaged 4:34 pace for the 6.8 km run.
After breakfast we drove to Echuca to spend some time with Matt this week. We went to his place after he finished work and I had a run with him. We started at an easy pace and increased the tempo as we progressed. The last two kilometres were a 4:23 and a 4:16. We ran 7.3 km and averaged 4:42 pace.
I was out again on Tuesday morning but my body was a little stiff - the bed is small and my back was sore - and I was starting to feel a little bit throaty. I started strongly though and then ran a fast three and a half kilometres early, trying to get onto a segment. I missed the segment, but my fourth and fifth kilometres were either side of 4 minute pace. I then ran over to the east bank of the river and explored the paths there, extending the run. I ran most of that section in the 4:30s and then finished with a 4:28 and a 4:24. It was a solid 10 km run and I averaged 4:23 pace.
I have fought off a chest irritation all winter but it has hit me a bit this week - no honey from Saturday morning until Tuesday evening and I don't think that is a coincidence. I had a really interrupted sleep on Tuesday night with lots of coughing. I ran on Wednesday morning though - keen not to lose fitness. I ran down to the river and under the bridge to the east bank. The first two kilometres were quite slow but I picked up speed as I ran around the river on the mountain bike trail there. By the time I exited the bush tracks I was running at 4:46 pace and I quickened to around 4:30 pace on the footpaths back. My last 800 m were run at 4:22 pace and I averaged 4:48 pace for the 7.8 km run.
I slept much better on Wednesday night, getting through the night with no coughing. I did have a coughing fit after I got up but I have improved - perhaps the honey is working. On Thursday morning we drove to Cohuna where we ran the parkrun course there before lunch. I started at 4:27 pace for the first two and then started upping the pace from there. I ran the third in 4:19 and then ran the fourth in 3:58. That pretty much covered the first two longer laps and I really pushed hard in the final shorter lap. I ran the final kilometre in 3:51 and averaged 4:12 pace in covering the 5 km in just on 21 minutes. It is a nice course right in the town.
Friday was a designated day off. The throat is much better - but not completely clear yet though.
It was up nice and early on Saturday for parkrun in Echuca - my 15th venue. I had a nice 3 km warmup getting down to the start, averaging 4:33 pace in a real strong progression. The goal today was to get down to 3:40 pace. I decided to run with the pacer on so that I could push myself, but I did have another runner just in front so the carrot was dangling too. I started well and was really fast early - some 3:25 pace for the first 100 m - and I ran the first kilometre in 3:38. Then it was a big push to keep the pace up. I was really running strongly, and quite surprised at how good it was feeling. The second was a 3:43. I pushed out to the turn and then back out of the turn with some great pace. The third was also a 3:43. With two to go I was really pushing with everything I had. The fourth was a 3:44 and then there was the push up the slight rise and the flat run home. I had first place just a bit in front and I was really using him to keep going. It is a great finish at Echuca - along Campaspe esplanade - and I ran the fifth in 3:38 for a real strong finish. I ran parkrun in 18:30 - although I stopped my watch at 18:29 - to claim the age group record and an age grade rating of 80.36%.
Heather also claimed her age group record, so now Matt, Heather and I all have age group records at Echuca-Moama parkrun. It was a really pleasing run given the workload hasn't really dropped off much this week and the fact that I have had a chest cold.
So now I only have my taper week to go. I am where I had hoped to be, or pretty close. All that remains to be seen is how my body will cope with the taper week. i'll have a two day break on Tuesday and Wednesday and another spell on Saturday. When we got back from Echuca my race number was in the mail.
Monday October 9th to Saturday October 14th - WEEK 10Only one run for Monday so I stayed in bed and ran at intervals after work. My run tonight was very much stop - start with lots of stretching in between (and lots of chatting). I ran out with the wind and picked up speed onto the interval on the return (into a strong wing), getting up to 4:20 pace. I then went hard on the interval on the next out peaking at 3:30 pace with the wind. I then ran through the caravan park and ran intervals between the speed humps. There are four each way. The out bound set had peak paces of; 3:26, 3"27, 3:25 & 3:43. On the return the peak paces were; 3:27, 3:37, 3:40 & 3:44 (into the wind). Back on the course my next interval was a 3:43. I ran out and back again with the next interval peaking at 3:14 (into the wind). The next was a 3:53, running and chatting. I then ran a double with peak speed of 3:38 and 3:15 on the return and then I finished with a 3:30 peak speed. Overall it was a solid session and a good recovery as well. I ran 8.8 km and averaged 4:26 pace.
Tuesday October 10th - 83.2 kg
I was up and running on Thursday morning. It was pretty wet on Wednesday night and i ran in the last bits of light rain. I was pretty sluggish on the start but soon warmed into it. I ran a faster section along Wentworth road and then took it much easier running into town. My pace was very much up and down. I pushed a few times on the run home and got my average pace up to 4:48 for the 8.5 km run.
It was drizzling quite heavily when I got up on Friday morning for my final training run. I weighed in at 83.1 kg on Friday morning when i got up. After my run i weighed in at 82.6 kg! I ran a short course - a variation of the 6 km course - with a few faster sections. I was at 5 minute pace right from the start. I pushed on the Wentworth road segment, peaking at 3:39 pace. I pushed to sub 4 pace around the town oval and then again on the "up and over" segment in the nearby estate. I peaked at 3:16 pace there but was well off the record pace for the segment. I averaged 4:37 pace for the 6.6 km run.
Final pre-race weigh-in - Tuesday October 14th - 83.2 kg
Saturday morning was parkrun and I was volunteering as photographer with Heather doing her first run Director role. Later in the day we drove up to the city, staying over night. We met a few other runners for tea at 14 Bridge in Richmond.
It has been an interesting TEN weeks and I have really enjoyed the preparation. Some of the speed work has hurt - temporarily - but I have really felt the benefits. At the start I was unable to run with a calf injury and last week i averaged 3:41 pace for 5 km. I also decided that to really have the best chance of getting the speed up I could try to lose 5 kg. I was around 88 kg at the time and knew that I could lose some but thought that 5 kg may be a bit hard. I have cut out unnecessary food - I have 2 packs of Cadbury Favourites from my birthday and they are still unopened - and this week i have been around 83 kg. My body feels great at the moment and I am as prepared as I possibly could be.
Sunday October 15th - 40th annual Melbourne Marathon carnival
I was awake early but stayed in bed and read while Heather and Matt got ready to leave - Heather was in the 10 km, starting at 7:30 am while I wasn't running until 11:30. I had a shower to freshen up and stopped to buy a croissant and danish at a bakery on the way to the MCG. I was at the G early to see Heather finish and then track the other runners. It was an awesome morning but a long wait. At one point I jogged out to Jolimont road and saw Dean Foon running his first marathon - a 2:50!
At around 10:45 I went out for my warm up. I stretched out on Brunton avenue and then decided to run around in the reverse of the marathon course. I saw Kate on Jolimont and then Rikki on Flinders street. It was a pretty short warm up as I ran out of room to run in Batman avenue with the 5.7 crowd building - there were three and a half thousand runners in the 5.7 km run. I ran 2.2 km at an average of 4:35 pace. I then went to the front line of the start line and had to stand there in the sun for nearly 30 minutes.
I was off to a great start, after negotiating my way around some kids at the start, running with speed up the Batman avenue hill. At the top I went around the first of quite a few u-turns and then found good speed on the way back down. The watch recorded my first kilometre as a 3:36. The second started in Birrurung Marr with the second (almost) u-turn there. I picked up the pace again and then u-turned onto the wooden bridge ramp. The second was recorded as a disappointing 3:46. I was then on the Barrack bridge and the pace slowed to the 3:50s but I really picked it up on the way down the other side, peaking at 3:26 pace. A fourth u-turn at the bottom of the bridge and then around and onto Brunton avenue. I was starting to find it tough on Brunton but really pushed hard past all of the slower marathoners. My third was recorded as a 3:45. A fifth u-turn at the Richmond station and then a hard push back along Brunton. We then ran into Yarra park and up quite a bit of a rise up to Queens walk. Here I was really struggling with the pace dropping back to 4:26 momentarily. I picked it up again at the top with a real push. The fourth was recorded as a 3:55. At this point I was really disappointed with my pace and lack of ability to push harder - made worse by the fact that the body was pain free. I started planning next years training series, drawing the conclusion that ten weeks just wasn't enough. I had some good pace back around the MCG and then the garmin lost me as I passed through the tunnel. My fifth recorded as a 3:47. As I ran around the MCG I got to the point where I could see the timer. As I hit the straight it was on 20:10 - I was still a chance to get near the goal time. I pushed around the straight with my eye on the timer the whole way - so much so that I forgot to take in the crowd. With two steps to go the timer hit 20:29 and then ticked over to 20:30 as I crossed the line.
Right on my goal time - to the second! The garmin only recorded 5.39 km (Matt recorded 5.48 km). So my splits were a bit slower because of the distance differential. I was EIGHTH overall (Matt was 16th) and I was the first over 50. I do feel that I haven't yet peaked though and, given that I was injured only ten weeks ago, feel that I did need a few more weeks to hit full speed. I am stoked with the time though.
