Sunday October 15th
After the MCG run Heather, Matt and I went into the city, bought lunch, and sat on the Yarra bank to eat it. Heather and I drove home after lunch and then I went out to the Desal for another run before tea. It was a lovely evening as I set off around the deserted Desal track and I was on pace right from the start, running a 4:26 for the first kilometre. I settled into some solid 4:30s, running nicely. I ran 8.5 km in 39 minutes and averaged 4:33 pace.
Monday October 16th to Sunday October 22nd
I woke up a little stiff on Monday morning, pulled on my new Duramo 8s (for the first time) and set myself for a short 6 km run. I ran the first two at slower than 5 minute pace. I picked it up a little from there with the fifth the best at 4:44. I averaged 4:56 pace for the 6 km run.
After work I headed out to the Inverloch intervals course. Still feeling stiff I set out for a run up Townsend Bluff. I was running sub 5 minute pace from the start but was only just under as I ran up and around the bluff. I picked it up a little coming back through the caravan park and then ran to Rainbow park and back around the coastal track. Back on the course I ran some very stiff intervals. I peaked at 4;06 pace in the first, and best, interval. I ran out and back twice before calling it a day. I averaged 4:50 pace, running right on 8 km.
Pushing some kilometres early in the week to set up a 60 km week, I was up on Tuesday morning for a run into town and back. Given that I started the set of three stiff I was still quite stiff on Tuesday morning. Early pace was in the low 5s. I never really found a lot in the run but it was nice and solid all the way. I ran the seventh in a pretty good 4:36 and then eased it back home. Average pace was 4:51 for the 8.3 km run.
After work on Tuesday I went out to the beach and had a nice long soak in a cool rock pool. It felt good and eased the aches.
I was up again nice and early on Wednesday morning and got to see the sun rise as I ran along Oates road. I ran the first two in the low 5s and then really picked it up in the third. The body was feeling pretty good after the sea water soak. I did ease it back from there but pushed in the sixth and ran a 4:23 and then followed that up with a 4:21 in the seventh. That got the average pace down to 4:44 for the 7 km run.
After work on Wednesday I doubled up again. I drove out to Williamsons beach and ran a low tide run out towards Cutlers. Again I was feeling quite good and had some solid 4:50s pace out bound, with the breeze behind me (warm northerly). It was a warm afternoon - almost 30 degrees - and a good opportunity to get some warm air acclimatization. My throat was pretty dry on the return and I mostly held my pace - but did throw in a couple of slower kilometres. Average pace was 4:59 for the 8.1 km run. I finished off with another rock pool soaking.
On Thursday morning I stayed in bed as we were running a parkrun trial at koonwarra after work. The trial started at 6pm in cool conditions. My warmup was pretty limited as the legs had been working all day. The run starts by going down and through a tunnel under the highway and then up again. Out-bound is then mostly down a slight rise and then a sharper rise to the turn. I ran the first kilometre in 3:49 and got to the front. I eased for the second (4:05) and third (4:06) and then decided to push as that was just a touch too slow. I ran the fourth in 3:52 and then tried to push to the end but struggled coming out of the tunnel. I ran the fifth in 4:04 and finished the 5 km in right on 20 minutes.
Friday was a day to rest and recover.
Off to parkrun, back at Inverloch, on Saturday morning. I ran my usual 3.2 km warm up and averaged 4:45 pace. I made a nice parkrun start, building into the run with the pack closely following. I was struggling to get the breathing right all the way through my first kilometre, but I was running comfortably and was surprised to see a 3:36 pop up. I tried to push in the second. We were into the breeze but I just kept pushing, determined to try and not drop too much pace. I ran it in 3:42 and had set up a nice gap at that point. Out to the bridge and back and I was trying to push but it was hard work running solo. I was real disappointed to record a 3:49. I pushed hard back out to the last turn, finding something but not a lot. I ran a 3:46 out and then another (into the breeze) back. My parkrun time was 18:39, my fastest at Inverloch for some time. I feel that I am really slow on the turns at inverloch lately, slowing to a stop and then pushing off again each time. Given there are three then that adds seconds to the run.
Monday October 23rd to Sunday October 29thI was up bright and early on Monday morning, feeling just a little stiff in the lower back. I decided on a fartlek run, putting in an effort on a few Strava segments. I started with a very sluggish 5:24 but then started to pick up the pace as I warmed up. I ran a few short intervals at low 4s pace in the first three kilometres. Then I ran a segment on Nelson street, covering the segment in sub 4 pace and peaking at 3:31 pace. I ran a few more segments but never found any real pace. As I ran into the new estate I ran hard on the up and over segment, peaking at 3:34 pace but well off my best there. I ran up the hill to get back home, having averaged 4:44 pace for the 6.8 km run.
Straight after work I went out to Inverloch for a run on the interval course. I started with an out and back, peaking at 3:51 pace on the interval. I then ran the reverse interval on the way back out, peaking at 3:19 pace this time - with the breeze behind me. At the far end I kept running into the foreshore caravan park, running intervals between the speed humps. Running out (east) I peaked at 3:26, 3:39, 3:34 & 3:32 and then, on the return, I had peaks of 3:22, 3:37, 3:37 and 3:34. Back on the interval course I ran another interval, peaking at 3;37 pace and then peaked at 3:07 pace on the return. At that point, 4.3 km in, the Garmin stopped recording some of the data, but kept accumulating distance. I ended up with a 6 km run and averaged 4:37 pace.
Tuesday October 24th - 83.4 kg
I was out again on Tuesday morning, this time choosing to run kilometre intervals - running two easy and then the third hard and repeating. I eased into the first two kilometres with the second a 4:59. Then I pushed for the third. Pace was in the 3:30s early in the interval but it did drop off just a touch as I got through the kilometre. It clicked over as a 3:53 and then I eased up to recover. After a couple of kilometres either side of 4:50 pace I pushed again in the sixth. I hit sub 3:40 early in Mary street and then slowed at the end, running into the estate and then accelerating again. I ran a solid section at 3:35 pace and recorded a 3:53 for the interval. I eased it back up Oates road, chalking up 6.7 km as I got to the front door. I averaged 4:39 pace for the run.
I stayed in bed and listened to the rain on Wednesday morning and devised an interval run for after work. After work I got changed at the Guide Park, stretched and then headed off up Cameron street. I had the watch set to beep after 2 minutes and then 1 minute. I ran a 5 minute warmup and then a series of three ONE minute intervals with a 2 minute easy run after each. I ran the first interval at 3:48 pace, the second at 3:57 and was back at 3:48 pace for the third. They were pretty much up hill and into the breeze. I had a 3 minute break after the third and then switched to 2 minute intervals followed by one minute easy. I ran six of these. The pace for each was; 3:34, 3:46, 3:46, 3:47, 3:56, 3:47 and was just a little disappointed that they weren't slightly faster when I looked at the times later. When I got back to the Guide park I had run 7.5 km and averaged 4:23 pace. Overall it was a pretty good workout.
I followed up with another interval session on Thursday morning. This time they were short, sharp sprints. I jogged the 3 km into the netball courts in town, starting quite slowly and building the speed with a couple of short efforts along the way. I started with 2 intervals up and back with the peak pace at 3:31 and then 3:13 for the second. I then jogged up the middle half way and back as recovery before doing a set of three. Here the peak pace for each was 3:07, 3:14 and 3:19. Another jog to the middle and back to recover and a final set of two with peak pace at 2:58 and 3:25. I continued out the other end of the courts and ran home. The 5th kilometre was slowish but I picked up the pace on the run home and finished with a 4:21 kilometre. At home I had run right on 7 km with a 4:47 average pace.
I had a rest day on Friday. It would have been a great day for a run though - perfect weather.
On Saturday I headed to Inverloch parkrun for the 135th time and my 155th parkrun. I ran the usual warmup, which make some nice stingray art on Strava. I covered 3.3 km in 16 minutes for the warmup, averaging 4:47 pace. Then we started parkrun. I didn't go real hard at the start but pushed off past the shelter. I ran at the front from the start but had company for the first kilometre. I ran it in 3:37 and only had one runner still hanging on at the first turn, but he was real close - so close I couldn't really see him at the turn. I tried to push hard in the second, using the runner behind me as incentive but, apparently, we both slowed and the second was a 3:50. I was running hard and the heart rate was right up there but I just didn't have that extra pace - whether it was the intervals during the week or the Duramo 8s (running fast in them for the first time) which feel a little heavy. I tried to react to that time and kick for the third but there was nothing. It was a 3:51. The fourth was also a 3:51 and, by that stage, I was doing the Maths in my head and I was perilously close to being over 19 minutes. I dug deep and pulled out everything that I had. There were a couple of concentration lapses in the last but I did up the pace to finish with a 3:47. My official time was 18:56 (average of 3:47 pace) and I was able to keep my run of sub 19s going. I have now run SEVEN consecutive sub 19s at Inverloch plus the 18:30 at Echuca in between. Eight in a row under 19 minutes and next week will be the fast effort at Berwick.
Sunday we woke up in Richmond after driving up to the city the previous afternoon. We walked across to the Kings Domain for the Great Strides run for cystic fibrosis - a run we do in memory of our niece Sandra. I started with a 2.4 km warmup around the paths and into the Botanical Gardens. I averaged 4;47 pace for the warmup progression. I started the Great Strides near the front and was in 4th place early in the run starting with a 3:53 but slowing up to the top of Anderson street with a 4:06. I ran a 3:50 down the Anderson street hill and along the river and was catching on the runners ahead. Around there I was overtaken from behind and really struggled when I hit the sun and wind along the river. I never really recovered the pace again. I was really feeling it from the hard run at parkrun the previous day. My fourth was a 4:18, followed by a couple of kilometres in the low 4:20s. I picked up the pace down Anderson street for the second time and carried it along the river for a little bit, running the seventh in 4:06. I lost pace in the heat of the sun again and did my best to get back to the finish as quickly as I could. The distance of the course is just a little short of the advertised 8 km so I averaged 4:10 pace for the 7.8 km run, officially running a 32:38 and finishing in TENTH place. As I was stretching after the run I really tightened up in the right calf. I went for a free massage and there was a tight spot that the masseuse found.
Monday October 30th to Friday November 2rd
I stayed in bed on Monday morning. I had considered running but some light rain put me off. After work I went out to Inverloch and ran out near the intervals course. The body didn't feel right for intervals so I ran a loop to the park and back - at around 5 minute pace - and then ran with TOC around Townsend Bluff and back - at a pretty leisurely pace. I then ran four out and backs on the interval course, gradually picking up the pace. I actually ran at 4:28 pace for the last 500 m. All up I covered 10.5 km and averaged 5:08 pace.
I followed up with another 10 km run on Tuesday morning. Again I didn't really push it, especially early on. I was at just over 5 minute pace early - a little surprised that I was feeling quite good. The third was a good one but I eased it back after that. I ran the seventh in 4:41 and the ninth in 4:38. It was a nice solid 49 minute 10 km at an average of 4:51 pace.
I decided on a two day break this week to freshen up for a couple of bigger efforts on the weekend. So I stayed in bed on Wednesday and Thursday morning, reading a novel in bed.
Friday November 3rd - 83.7 kg
I wanted to blow away the cobwebs with an easy run on Friday. I decided to go bigger than six because Sunday's run will be 10 km. It was raining at the start and my reaction was to run with good pace. I started with a 4:54 and then slowed to 5 minute pace - not wanting to push too hard early. I slowly built the speed up to a 4:31 in the sixth, then a 4:18 for the seventh. After that I eased it up for the return and clocked up an 8.3 km run, averaging 4:43 pace.
Berwick Springs parkrun - Saturday November 4th
We were up bright and early on Saturday morning to head off to Echuca for the weekend. We were stopping at Berwick Springs parkrun - one of my favourite courses - on the way. It is two laps of a lake and quite a fast course with no u-turns.
I ran 3 km of warmup, starting slowly and building the pace as I went. I averaged 4:45 pace for the warm up and finished with some 4:20 pace.
At the start I ran to the front. I was aware of one fast runner there but he didn't go out hard. He ran up beside me just before the first kilometre. We ran it in 3:35 - a nice fast start. We ran side by side for the second kilometre (and a bit). I dropped back when we needed to go single file but drew back beside him each time. I was still pushing the pace at times and the second was a 3:39. Happy that I had not dropped off the pace I really pushed in the third. Eric decided to go fast there and ran ahead. I pushed to keep the gap from getting to big. It was a good one, running the third in 3:36. Now the pressure was on! Three under 3:40 pace and I really didn't want to drop off at all. I just pushed and pushed but was running relatively comfortably. My heart rate was still only in the mid 170s. I ran the fourth in 3:38 and then it was just a push all the way home. My heart rate peaked at 179 - right at the end. The 5 km ticked over as I left the loop path for the finish - 18:05 for the 5 km. The run registered as a 5.04 and my parkrun time was 18:14 - my second fastest time ever!
I pulled up really well - although the 3 hour drive after was a bit hard on the backside. I massaged in heat to the legs and then showered once we checked in at Echuca. Later in the afternoon I stood in the water at Moama beach.
Sunday November 5th - the Bendigo bank fun run @ Bendigo
We were up bright and early again and met Matt down stairs at 6am to travel to Bendigo for their fun run. I was running the 1o km while Heather and Matt ran the 5 km. This run was the pay-off for all of the hard work - the week after week of Mona Fartleks. It capped off my best weekend of running and the two runs this weekend have both been the mentally strongest runs I have done.
I started with a warm up around the Rosilyn gardens. I only ran the 2 km because of the wear and tear from yesterday. I also did a lot of stretching. I averaged 4:47 pace for the 2 km warm up.
I started near the front - they had the 15 km runners in front of us for some strange reason - and got off to a good start. The first section is up a steady rise. I wasn't prepared for it but it was early so it didn't have much effect. Given it was a 2 lap course I then had 4 and a half kilometres to get ready for the next shot at it. At the top of the hill it went just as quickly down so the pace really lifted. I had let a few go out in front, wanting a steady start. The first was a 3:54. I started using the pacer and ran some nice steady kilometres, putting in 3:56s for the next three kilometres. I was running quite comfortably, a little within myself. The body was feeling great. At some thought in that section I had a thought that I may slow like I did in the Echuca and Great Strides runs but then I thought about this blog, and the fact that I named this section "running fast .....". So I just kept pushing and, every time I felt myself slowing, I just pushed to try and catch someone ahead. We were starting to catch slow half marathoners and 15 km runners so that helped. The fifth was a 3:50 - picking up the pace near the finish area and in preparation to the repeat of the hill. I had run the first 5 km in just over 19:30.
I pushed up the hipp and was running relatively faster than the others around me. I did slow to the 4:20s a couple of times but I managed to run the sixth in 3:58. While running the hill I decided that if I could get that kilometre under 4 minutes then I would have to get them all under 4 minutes - so I pushed again. I ran the seventh in 3:53. I was working but not too hard and the heart rate felt good (I had forgotten to bring the strap). Around this point we ran out to a u-turn and I noticed an older runner about 200 m ahead. He looked like my are group - so I set off after him. It was a good thing that I did because the eighth was a 3:59 so I pushed hard to catch him. That really improved the focus - I have a tendency to lose focus when I'm starting to work hard. I was reeling him in little by little and was quite close as the ninth clicked over as a 3:50. As I pulled up to within 10 m, and was certain that I had him, I decided that I needed a new focus. Too often I will reel someone in and then mentally relax and just slow, only for them to pass me back. So I picked the next target, locked on and went sailing past him at speed. As it turns out he was in my age group (50 to 59) and we were running for second place. My tenth was a 3:54 and the watch clicked over about 150m from the finish. I really pushed it home with the small crowd cheering and ran the finish chute at 3:35 pace. My 10 km had registered on the watch at 39:06 and my official race time was 39:38, placing me seventh overall and second, by about a minute, in my age category.
I was stoked with the run. It was strong both mentally and physically. I am at the top of my game right here and now and only time will tell as to how far I can push with it. The right calf did tighten up again as I started to stretch down and cool so I went and got another massage this week. The masseuse really found a sore spot in the calf but it felt great after she finished with it.
Heather also ran well, running the 5 in under 24 again (but not quite as quick as yesterday) and was also second in her category - by only 6 seconds. Matt was third in his category and seventh overall in the 5 km, running a 19:35.
Next on the agenda is the tenth consecutive sub 19 at parkrun!
