Monday November 6th to Sunday November 12th
While I ran the 10 km in Bendigo quite comfortably as I cooled down I really stiffened up in the right hamstring and calf. So I got up on Monday morning and stretched thoroughly before setting off on a slow jog along the Murray. My average was well over 5 minute pace for the first 5 km as I ran along the Murray and Campaspe river trails. As I rejoined the road I had loosened quite a bit, having stopped and stretched a few times on the way around. I ran down along the Campaspe / parkrun track and across the first pedestrian bridge, running the seventh at 4:44 pace. I then ran back across to the Murray and past the lagoon. I also ran the tenth in 4:44 and had loosened up a bit. I ran 10 km in just under 51 minutes, averaging 5:03 pace.
The body felt a little better on Tuesday morning but it was still stiff in the hamstring and calf. I ran down to Eyre street at just over 5 minute pace for the first two kilometres. I then ran back along the one side of the Campaspe, pushing the pace a little on the way. I crossed the pedestrian bridge, running at around 4:40 pace. Running along the other side my right hamstring really started to stiffen so I eased back the pace. I stopped for a stretch and set off again. I ran across to the lagoon for a lap and ran at 4:33 pace around it. After a run through the port I finished with another 10 km run - three in three days - averaging 4:49 pace for the run.
We drove back to Wonthaggi on Tuesday afternoon and the five hour trip played havoc with the hamstring with some serious cramping. At home I started icing it and later applied some heat. The calf was fine but the hamstring still tight. I ran on Wednesday morning - a real easy 6 km run - averaging 5 minute pace for the run. I never really looked to pick up speed at any point. I iced the hamstring and calf when I got back. On Wednesday night I applied ice and heat to the right leg.
I set out for another nice and easy run on Thursday morning. The leg was feeling much better with the pace in the low 5s for the first couple. I was on the 8 km course - deciding on that distance after seeing how the leg felt while running. I ran the middle section of the run at just under 5 minute pace and then picked up the pace in the last few kilometres. I ran the seventh in 4:29 and then pushed through to run the eighth in 4:27. My average pace for the 8.2 km run was 4:52 pace. Again I iced the hamstring and calf after the run. In the shower I discovered the sore spot in the right hip. After the shower I rubbed some heat into it and felt immediate relief in the hamstring. After work, I did a fair bit of work on the hip, really rubbing deep into the sore spot. The hamstring feels much better.
Friday November 10th - 84.2 kg
I had a rest day on Friday after 7 consecutive running days.
On Saturday morning I was up and feeling ok. The hamstring felt fine after all the work on the hip. I did a stretch and felt my knee click into place with a stretch the chiroprator gave me years ago. My warmup was good and I was on 4:50 pace right from the start. I averaged 4:37 pace for the 3.2 km warm up. I started the parkrun well running straight to the front and establishing a pretty big lead in the first kilometre. My watch went a bit long on the first, recording a 3:42 but the kilometre would have actually been in the 3:30s. I ran the second in 3:42, enjoying the easterly behind me. At the second turn I had a big lead and was just running off the watch pacer. It was obvious I wasn't fully recovered from last weekend as I was working hard to maintain speed. The third was a 3:48 and I was struggling to keep the pace up. My heart rate passed 180 in the fourth kilometre which was a 3:52. Around the last turn i really pushed for the last leg. I ran down the park hill at 3:30 pace and was pushing hard. With about 800 metres to go the hamstring started to really tighten. It felt like a cramp in it. I had to slow it down and went out to 4:40 pace at one point. I was struggling but saw the window still open to get a sub 19 and pushed one last time. I did get back into the 3:40s and crossed the line in exactly 19 minutes. It was a 3:49 average pace.
It turns out that, while my official time was 19:00, my clock time was 18:59.6 - rounded up to 19:00. So - did I get the ten in a row?
The hamstring was tight all through Saturday. I did mow some lawn so I walked on it ok and I did soak it in a rockpool on the coast. On Sunday morning I got up and it didn't feel too bad so i decided to head out to the Desal and have an attempt at a soft surface - very easy - run. I set off running over to the eastern loop with the pace at 5:19 for the first kilometre. I then headed out to check out the rough boundary path, running the second in 5:09. As I warmed up it was starting to feel ok. I ran the third, mostly down a slight slope, in 4:50 and then pretty much held that pace on the return. I then ran up to the hill on the main path and down the other side and then turned and ran back over it. I ran the sixth kilometre in 4:42 and then pushed back comfortably to the car park. I never pushed the pace at all and was running easily all the way. I averaged 4:57 pace, running 8.4 km in 42 minutes.
Monday November 13th to Sunday November 19th
I used a lot of ice on the leg on Sunday and it really settled down. It did feel a little tight when walking. I went on a short 6 km run. My plan is to just run easy this week and let it slowly stretch again. I found myself running at 5:09 pace in the first kilometre and I was feeling quite good. I was running at a nice sub 5 pace and just getting slightly quicker as I warmed up. I got up the North school rise and then put in a little effort for the last 2 km, running them at just a tick slower than 4:40 pace. I had averaged 4:53 pace for the 6 km. At home I iced up before my shower. Later I was thinking about the effect of the ice. The hamstring is a bit tight and the ice has a tightening effect - so it may be better not to ice it.
I ran again after work on Monday - at intervals. I ran with Jesse. It was a bit tight but, as it warmed, felt ok. It was hard work with heat and a strong easterly blowing. I was struggling to keep my cap on the head into the wind. I ran the first out and back in 4:54, peaking at 4:23 pace in a warm up interval. The next was a 4:39, with a peak pace of 3:51 in the interval. I took 4:48 to run the third with my peak at 3:59 pace then the fourth was run in 4:48 also with the peak pace 3:57. The fifth was a 4:54 and peaking at 4:01 pace while the last took 4:52 and also peaked at 4:01 pace. Nothing special but I was able to pick up the pace on the intervals and the leg has pulled up feeling good. I averaged 4:49 pace in running 6 km.
I was up and at it again on Tuesday morning but my energy stayed in bed. It was a real flat run - the third in a set - and I just had no push. I did get down around 5 minute pace after the first 2 km (around 5:20 pace) then just stayed around that pace for the entire run. I ran into the golf course and around the boundary holes. They are removing pine trees there so it is a lot more open - and there were less kangaroos. I ended up running 8.7 km and averaged 5:04 pace.
Following Tuesday's run I dropped plans for a double up on Wednesday, staying in bed and reading instead in the morning. After work I drove to Williamsons Beach for a low tide beach run but it wasn't really that low and had started coming back in. So I changed direction and headed to the mouth of the Powlett. I was running pretty slowly on the sand running the first three well into the 5s. I picked up speed when I got onto the tracks back around the Desal, running the fourth and fifth around 4:35 pace. I held good pace - and was running comfortably - all the way past the bird hide and back across the road to the east side. The hamstring was feeling fine as I stretched it out. I ran a 4:29 for the seventh, coming over the hill. When I got back to the car park I had averaged 4:54 pace and had run 8.6 km.
I had a rest day on Thursday - even though my legs pulled up really well from the Wednesday run.
On Friday morning I set out on the 6 km course just to get the legs rolling over (I had big plans for Saturday morning). I started at over 5 minute pace and gradually picked up the pace. My third was a 4:41, then a 4:31 and the fifth was a nice quick 4:12. I eased in the second half of the sixth and averaged a nice 4:40 pace on the 6 km course. I recovered really well from the run. the hamstring was pain free during the run and when it cooled down.
Friday November 17th - 84.5 kg
And so along comes Saturday - parkrun morning. With the Tan relays next weekend I decided to do a training session / trial for it. I got there a bit later and didn't do the usual warmup. The plan was to run an easy 2 and then run hard, rest for 15 minutes and do another fast three, rest again and then a third fast three. So I stood back in the pack at parkrun and got swallowed by the pack. I ran a real steady first kilometre, running a 4:18. Then with the faster runners coming back towards me I got itchy feet I started picking up speed at one point but then reigned it in again, running a 4:14 and then taking off. (I'd actually taken off just before the 2 km getting a start on the down hill). I overtook a few in the third, running a 3:35 out to the turn and back. I had a couple I was chasing in the fourth but lost a bit of that pace, running a 3:49. I ran into fourth position in the fifth and pushed it home getting back with a 3:52. My parkrun time was 19:50 and I averaged 3:58 pace.
I was spent though. At the car I took off the singlet that I had run all three in - will need several singlets at the Tan - and wrung it out. It was saturated with sweat. I met Heather in the bakery and drank a mineral water. On the way home I stopped for a soak in a rock pool.
On Sunday morning the hamstring was still stiff but it stretched out of. I drove to the Desal for a run out there. I headed off around the big loop (clockwise) running at around 5 minute pace. Wanting to get in a 10 km run I extended it as much as possible, running on the track into the back of the caravan park and back before continuing on the loop. My fourth was a 4:45 and then my fifth a 4:37, running out to the bird hide. I held the pace at around 4:40, running across the road and crossing the path of the two resident emus on the way. I had been feeling good but about 8 km in my hamstring cramped again. I stopped and stretched it and then continued running, but slowed to about 4:50 pace. I did stretch it out to 10 km and got back with 10.3 km on the watch. I had averaged 4:47 pace but the hamstring was sore for the rest of Sunday.
Monday November 20th to Saturday November 25th
I was up for a short run across North Wonthaggi on Monday morning. We are in the middle of a great spell of weather but there was an inversion on Monday morning and a very thick coastal fog. The hammy was quite stiff so I gave it a good stretch and started off slowly. The first two were 5:17s and then I started to loosen up. I ran the fourth and fifth at 4:53 pace and then eased up on the home hill. I ended up averaging 5:05 pace for the 5.3 km run.
It was hot after work on Monday. I went out to the interval course and stretched the tight hammy. I ran out to and up Townsend Bluff, running at around 5:10 pace. I quickened a little on the way down, finishing with a 4:47 and then a 4:34. I then went and soaked the hammy in a rock pool. The run was right on 5 km and averaged 4:57 pace.
I followed up again on Tuesday morning with a run into town and back. This one, just like the previous week, was just a real hard slog as the third in a set. I was above 5 minute pace all the way and averaged 5:07 pace for the run. I only recorded 7.4 km as the watch didn't start until 800 m in.
The hamstring was real stiff again on Wednesday morning. Planning to take Thursday and Friday off I ran on Wednesday morning. It was a slow start with the first two at around 5:15 pace. I ran to the golf course and then ran the front nine. My pace on the course was in the low 4:50s with the tightness easing as I warmed it up. On the way home I was feeling ok so I decided to push in the last two to see what I had. I ran the eighth in 4:35 and followed up with a 4:39 for the ninth. My average pace for the run was 4:55 and I covered 9.2 km.
I took Thursday and Friday mornings off. At this time of the year I just don't sleep long so I got up each morning and rode my bike - something I have not done much of this year. I rode 16 km on Thursday - to take my annual total to 118 km - and followed up with a 24 km ride to the Cape Paterson boat ramp and back on Friday morning.
With the Tan relays on Sunday it was time for an easy run at parkrun on Saturday morning. I ran a 2 km warm up - it was incredibly humid - mainly to check out the new path towards the surf beach. The first was a 5:06 and then I came home with a 4:30 to average 4:51 pace for the 2 km. At the parkrun start I just ran easily and had a big pack on my tail for the first kilometre, before they started dropping off. There were about 5 runners ahead of me, including an incredibly fast runner from Sydney. I started with a 4:11 and then just settled into a nice pace around 4:17 per km. I was able to greet and chat with everyone I knew out on course. It was a nice relaxed run. During the fourth kilometre I decided that I could get Damien who was out in front of me and so I slowly upped the pace. My fourth was a 4:12 and I was drawing him in slowly. On the run home I started to push a bit. I caught him about half way back and ran with him for a bit, chatting. Towards the end I decided to push and finished nicely to run a 4:02 for my fifth. My parkrun time was 21:02 and the best bit was that my hamstring got through unscathed, even with the push at the end. After the run I went down to the ocean and went in - it was quite cold - up to my stomach, so that my hips would cool.
Sunday November 26th - Sri Chinmoy Teams relay
On Sunday morning we ran a Wonthaggi Road Runners mixed team - myself, Heather, Wayne Davies & Kris Harris - in the Sri Chinmoy Relay - eleven laps of the Tan. Wayne and Heather were our early runners, running the first three laps. While they were doing that I ran a warmup up the top, covering 1.1 km at 4:45 pace. When Wayne finished his second lap I took the baton for the fourth lap of the race - to split up their runs. I had some nice pace early but really slowed (to 4:51 pace at slowest) up the Anderson Street hill. I did run the first kilometre in 4:01 though. I pushed to the top and then picked up speed quickly over the top, peaking at 4:22 pace around the corner. I slowed again up the Birdwood Avenue rise and ran the second in 4:06. From there I really upped the pace - running the third in 3:52 and then averaging 3:35 pace for the last 800 metres. My first lap was a speedy 15:06 at an average of 3:56 pace. I handed the baton to Heather for her second lap and then went off to recover.
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| Spent! |
Kris ran a nice 16:23 - quicker than his second lap - to get us over the line in a marathon time of 3:06:34. We were 15th overall and ran into 4th place in our category.
Monday November 27th to Sunday December 3rd
I was up and running again on Monday morning. I felt ok when I got up and also when I was stretching - maybe just a little stiff. It was when I started running that I really felt it. I was very stiff in the upper legs and buttocks. I just eased into it, running the first in 5:27 and then following up with a 5:10. As I was warming up I was running more freely. I ran a 4:42 for the fifth and then eased it home to average 5:02 pace for the 6 km run.
After work I ran the intervals course at Inverloch. The weather had cooled and conditions were perfect for the evening run. I ran out and back to warm up then stopped for a stretch. On the next out and back I pushed in the interval but the fastest I could reach was 4:25 pace. I ran the next interval at 4:23 pace, holding that pace through the interval. I peaked at 4:17 pace in the next interval and then at 4:19 pace in the last one. I only ran out and back five times, averaging 4:52 pace for the 5 km run.
I rested on Tuesday to give the body a chance to catch up.
On Wednesday morning I set out on my 10 km course. At this point in the year I have a choice - I can have a rest as I am well ahead of my annual goal or I can just put in some k's to re-build my base fitness. The rest option is not attractive as I don't really want to lose what fitness I have left and, I feel, I am more prone to injury if I rest and re-build. So I am going to just put in a whole lot of slower 10 km runs through December and really build the base fitness again. Anyway this run started slowly with a little stiffness. The hamstring soreness has moved further up the leg and I feel that I am on the way to running it out now. I was under 5 minute pace for the third and running quite nicely. I pretty much held my pace at around 4:50 pace for most of the run but pushed a bit in the ninth, running a 4:27. That dropped my average to 4:53 pace for the 10 km run.
Thursday morning was a beauty. The air was warm without being too humid, the sun was out and there was only a breeze blowing. I headed towards the golf course, running nicely right from the start. I ran the back nine and there were heaps of kangaroos out and about - including one on the sixteenth hole with a joey in the pouch. I was running in the 4:40s and feeling pretty comfortable. My fifth and seventh were 4:37s and I was able to average 4:48 pace for the 9.6 km run.
I finished the month with 214 km of running and 54 km on the bike.
Friday December 1st - 84.0 kg
With a new month and a day at home for report writing I was able to sleep in AND have a longer run before breakfast. It was a hot humid morning (20 degrees at 7 am) with the storm clouds growing - there is record rainfall forecast for Friday / Saturday. I stretched and set off on a 10 km run to start the month. I was running nicely at the start, running the first two in just over 5 minute pace. I can feel the hamstring, high up on the right leg but it doesn't hinder me and feels like it is strengthening. I was also sore in the right hip / backside this morning so rubbed heat into it before the run. I ran over to the southern rail trail, pushing nicely up the hill towards Mitre 10. At the end of the trail the watch stopped tracking me but kept timing and recording distance (somehow). I lost a lot of sweat during this run and it was hard work at times but I was running nicely. I covered about 10.3 km and averaged around 4:53 pace for the run. I weighed myself again after the run and had lost around 1 kg during the run.
With the body a little stiff I went out to Inverloch for parkrun on Saturday morning.. I ran a 3.3 km warmup, starting slowly but then getting the average pace up to 4:52 pace. On the way to the start line for parkrun I found that Michelle was going to try to beat her PB of 20:19. Deciding that I wasn't going to run fast I decided to run with her and help her to get there. We started with a 3:55 and then followed up with the second only slightly slower at 3:58. A 4:04 for the third and then a 4:13 for the fourth and we had to hustle to get there. We pushed it home with a 4:03 to finish. Michelle ran a 20:15 - to get a new PB - and I ran a 20:16, averaging 4:03 pace.
I volunteered to write the run report this week and wrote the following:
What is Inverloch parkrun and why do we do it?
Saturday morning is parkrun morning. I get up nice and early and, this week, check the rainfall radar. It is raining all around but missing the local area so we may stay dry.
I get out to parkrun at 7:30. Kate and Brooke are setting up and the volunteers are just starting to arrive. I stretch and go for a warm up. Heather and Allen are already coming back as I get started. On the way back I run past Jason then Shirley and then Neil, all running their warm up.
Back at the shelter and the numbers have built, but not as big as usual. The threat of rain has kept a lot of people away this week. Run Director Kate climbs up onto the stump for her briefing as the crowd continues to grow. This week Neil Green is running his 50th and gets presented with the special “50” cape to wear on the course. Steve Forrest is then presented with his 50 shirt for running his 50th run last week.
This week we have five runners on the Inverloch course for the first time and all new to parkrun. Kate welcomes; Suan Adorni, Carol Divey, Chris Jensen as well as John and Jj Bowring.
And of course there are the volunteers. This week we have Brooke Jones and Steve Forrest on timing, Megan Hawking on barcodes, Libby Haynes handing out finish tokens, Rebecca King taking photos and Linda Hams as the tail runner.
After briefing we all wander up to the start line. There is a lot of chatter and I learn that Michelle Harris has set herself to break her PB of 20:19. On the spot I decide that helping out might be a nice way to spend this parkrun.So the whistle goes and the group takes off. Luke and young Beau set the early pace and the runners soon spread out. Shane pretty quickly runs to the front though and puts on a bit of a break. Jason and I are running with Michelle with a few other runners in tow. We run a nice quick kilometre out to the first turn and are well under our goal.On the way back we get to see all the other runners. The beauty of the Inverloch course is that there are three turns so you get to see most other runners three times. It is a great social run. Not far back is Trent and then Luke O’Connor, who is on his way to a new PB. Scott is taking it easy today and Dan Poynton is flying along the course with a pram. This will be a new PB for Dan at the end.Fiona is running nicely in her 48th run and regular visitor, Matt Briggs, is running towards a new PB. We greet Mal and Travis then Steve and Mike. Neil runs past with the “50” cape on and then the King boys Aiden and Tommy. In amongst that Jeff Robertson was heading towards a 40 second PB in his seventh parkrun.Neil and Rob run past and then Shirley, back at Inverloch after a few weeks of touring. Michael, Luke and Leah are all taking it easy and enjoying a nice Inverloch morning. The rain has held off. It was great to see Jenny back for her first parkrun in a couple of months.With her usual running partners away Heather picked up young Matthew Car and helped him to a seven minute PB in his third Inverloch parkrun. Anne, Graham and Wendy were all following closely behind.Greg and Jacqui were both getting around the course nice and briskly with Elli and Robyn a little further back. Bill was walking quite quickly, just a little ahead of Allen and Ken. Caitlyn and Felicity were sharing pram duties out on the course and Jack was enjoying a nice walk with our tail runner Linda.Into the second half of our run and we had picked up Luke. It was hard work for Michelle but she was getting it done. The support of the group was the crucial factor here. Trent ran up to join us as Luke got another break on us.With the end in sight Luke Ransom and Trent Hamilton were both pushing towards that magical twenty minutes and Michelle was right on track. Trent put in a sprint to the line and equalled his PB of 20:07. Luke got over in 20:10, the fifth time he has run that time or better in the past two months, and yet the magical twenty eludes him still.Michelle pushed hard for the line and got across in 20:15, a four second PB.At the front Shane had run a nice cruisy 19:12 and Jason had pushed to cross the line in 19:55. Trent ran in third place. For the women Janine Wynen just pipped Fiona Richardson for second place and a six second PB.Other PB runners were Judith Jubb, a four second PB, Tom Ingamells, with a 4 minute PB and Riley Harris, knocking 19 seconds off his previous run at Inverloch.Congratulations to Luke, Matt, Matthew, Dan, Michelle, Janine, Geoff, Judith, Riley and Tom for their PBs in the 172nd Inverloch parkrun.At 8:58 am the final walkers crossed the line and then the volunteers and us stragglers help to pack up. Then it is off to the bakery to sit down and chat some more while Kate loads the results and the photos to the internet for all to see.So what is parkrun all about and why do we get up every Saturday morning to do it. I can’t speak for everyone but, for me, it is all about catching up with my extended parkrun family. A chat, a run, more chatting and then a treat at the bakery while we chat some more. And on that note there will be more opportunity to catch up with the parkrun family at our Christmas barbeque at the stump on December 17th.See you all next Saturday at the stump.
On Sunday Heather was running in the Carmen's women's fun run so we stayed in St Kilda overnight. I went out for a run early, running along the foreshore track to Elwood and back along Barkley street. After a stiff start I had a nice section with a couple of kilometres around 4:40 pace. Then I slowed with three kilometres in the 4:50s, before a faster finish. I averaged 4:54 pace for the 7 km run.
We drove home around lunchtime and I got in another run to push past 60 km for the week. Before tea I drove out to the Desal and ran the loop out there. I ran quite well with a lot of the run in the 4:40s. I covered 5.7 km and averaged 4:46 pace.
Monday December 4th to Sunday December 10th
I was up and out on the road bright and early on Monday, running around North Wonthaggi in the rain. I actually started well - not too sore or restricted. I never really picked up the pace though, running most of the run either side of 5 minute pace. I ran a 4:46 for the seventh and averaged 4:59 pace for the 7.4 km run.
I drove out to Inverloch twice for intervals after work. I forgot to put my gear in the car and had to drive back to Wonthaggi to get it. I did consider pulling the pin but i'm keen to up the load at the moment so I went back. I just ran the interval course this week but there weren't really any serious intervals. I had a go at one early and peaked at 3:58 pace - then ran a few out and backs chatting to Jesse. I ran an interval at the end and peaked at 4:02 pace. All up I ran right on 6 km and averaged 4:54 pace.
At the moment I am concentrating on some grunt work - putting in the easy kilometres over and over. When the body feels right again then I will start to put in more intervals. So I was at it again on Tuesday morning to complete a set of 5 - Sun AM / Sun PM / Mon AM / Mon PM & Tue AM. The hamstring is starting to feel good again but the lower back was a little stiff at the start. The first was a 5:28 and then i picked it up to get to 4:48 pace for the fourth. I ran around the Wetlands - on gravel - and slowed a bit in there. On the run home I picked up the pace again and averaged right on 5 minute pace for the 9.6 km run.
After having a rest on Tuesday after work i ran again on Wednesday morning. The legs and back were feeling good. I was on 5 minute pace from the start and running nicely. I basically ran the same course as on Tuesday - into the Wetlands to check out a prospective relay course for the Road Runners - but this time ran a full loop of the 1.5 km relay loop in the Wetlands. I was running nicely - around the 13 km/h - as i was getting to the Wetlands. I put in a hot lap ans started to feel the hamstring just a little with the added pace. I ran the sixth in 4:12 and then eased right back. I got back to 5 minute pace for a couple of kilometres and then finished with a 4:35. It was a pretty good 10 km run, covering the 10.7 km at an average of 4:47 pace. I pulled up well.
After tea on Wednesday I went out for a 15 km cycle.
Thursday was a day off - no running or cycling.
I was up and running again on Friday morning and set off on my 8 km course. I was running nice and freely right from the start. I started with a 5:07 and then followed up with a 4:55, a 4:47 and then a 4:41 - quite a nice progression. I held that pace for then next two and then finished with a 4:31 and a 4:29. It was a real solid run with the hamstring feeling good. I ran 8.4 km, averaging 4:45 pace.
My warmup at Saturday's parkrun was cut short as I had to drive Heather's car back to the stump after the RACV got it going for her. I had run 2.5 km at 4:53 pace. Back at parkrun I started with some nice pace, running the first in 3:47 and was sitting clear in second place. The body wasn't up to holding the pace though and I slowly decelerated through the next two with 3:56 and then a 3:59. In the fourth I felt the next runner move up on me and gave a bit of a push. I ran the fourth in 3:57 and then pushed it back for the last kilometre, although I was overtaken near the end, running a 3:53. I ran a credible 19:36 at 3:55 pace.
I had cycled out to parkrun - 15 km - and then cycled home into the wind. It was a 17 km (much slower) return as I went via Wattle Bank. Later in the afternoon I went for another run, this time out at Cape Paterson. I started at The Oakes and ran to Cape into the wind. While I was a little stiff I was running nicely, starting at 5:07 pace and then hitting the 4:50s. I ran into the surf beach and then headed back. The speed picked up with the wind behind me. I ran back at around 4:40 pace and averaged 4:50 pace, running the 7 km in 34 minutes.
With my weekly goal already achieved I headed out to the Desal for my Sunday morning run. I ran a really nice solid pace out on the gravel paths, averaging 4:42 pace for the 8.2 km run. My best was the eighth kilometre which I ran in 4:27. That took me to 65 km for the week - my biggest running week since mid September. The hamstring is improving all the time. My body is a bit weary but it is getting used to the relentless workload again.
Monday December 11th to Sunday December 17th
The alarm went off at 6 am on Monday morning waking me from a dead sleep. I was drowsy when I got up, got ready and stretched and was still a bit sleepy as I set off on my run. It was a sluggish start with a stiff back but, as I started to warm up, I got down to the 4:40s, running nicely. I ran into town and then back, running the seventh and eighth kilometres in 4:38. I covered 8.3 km and averaged 4:53 pace.
After work I raced home and then got changed and headed out to Inverloch for the weekly intervals. I started running with Jesse and he had me on pace right from the start. I ran an out and back and then ran out again but then continued on through the camping area, running the short interval sets between the speed humps. There are 4 sprints each way. My peak speeds going out were; 3:37, 3:46, 3:47 & 3:40. On the way back, into a slight breeze, my peak speeds were; 3:43, 3:41, 3:59 & 3:46. I then kept going back to the start and ran the interval on the way through, peaking at 4:06 pace. I ran a loop of the boat ramp and then another out and back with a 3:56 peak interval. I ran out and back one more time, peaking this interval at 4:00 pace, then finished with another boat ramp loop. I stopped right on 7 km, having averaged 4:39 pace. It had been hard work but was a nice solid session.
I finished the set with a golf course run on Tuesday morning. I eased into the run, getting to 4:42 pace four the fourth and fifth kilometres on the golf course grass. The beauty of the early morning golf course runs are the number of kangaroos around. At this time of year there are lots of juvenile kangaroos, venturing out of their mother's pouches. I lost a bit of pace as I was leaving the golf course, hitting the bitumen again but picked up again in the last kilometre and a bit. My average pace was 4:50 for the 9 km run.
It was a 10 km run on Wednesday morning and I made a pretty quick progression with my pace. I started with a 5;13, then a 4:53 and the third was a 4:37. I was running nicely with great rhythm and the legs were feeling good. I did slow in the middle - the sixth was a 4:50 - and this has crept into my mid week runs lately. I picked it up again though and had a nice strong finish with a 4:29 and a 4:26 to get to the ten. I averaged 4:43 pace for the 10 km run.
Up early again on Thursday morning and I felt ready for some interval running. It had been a scorcher on Wednesday with the temperature up near 40 degrees, and it stayed warm all night. At 6 am the temp was in the 20s. Once again I picked up the speed quickly on the way into the netball courts for some intervals there. For the first set I ran a 28 second interval east bound (peak at 3:31) and then a 36 second interval west bound (3:20 peak). I had a little recovery and then ran another set - east then west. The first was a 23 second (3:20) and the second a 34 second (3:08). After a recovery lap I then finished with a set of three - east in 26 seconds (3:23), west in 29 seconds (3:03), east in 28 seconds (3:26). I ran home after the third set, picking up the pace as I went. My average pace was 4:49 for the 8.1 km run.
I had a rest day on Friday.
I cycled out to parkrun on Saturday morning - a 15 km ride. I also cycled home, riding via the coast road for another 23 km.
At parkrun I ran a 3.3 km warmup but forgot to save the run and, in fact deleted it by mistake. At the start of parkrun I was pretty well relaxed and just ran nice and comfortably. There wasn't much pace in the field. Luke stuck with me for a bit but he was working hard to do it. My first was a 3:56 and I tried to pick it up but the legs were giving all that they had. I was building a bit of a lead so there was no one pushing me to run harder. My second was a 3:57. I pushed it out and over the bridge and back and my third was another 3:56. Again the fourth was a 3:56. I was relaxed and chatting to other runners. I did try to push harder in the last and had plenty of encouragement from the other runners to do so. I finished with a 3:53. My parkrun time was a nice solid 19:40 with a fair gap to Luke in second place. It was my first FIRST placing in the last 5 weeks and my 59th FIRST placing at Inverloch.
I ran again later in the day on Saturday, heading out to Williamsons just before low tide. I set off with a stiff body and running into the breeze. I wasn't under 5 minute pace until the third kilometre and then held it there nicely. I turned at about 3.2 km and the pace was immediately a bit quicker with the breeze at my back. As I got back I had run 7.2 km and averaged 4:55 pace. It pushed me past 58 km for the week so far.
On Sunday morning I drove out to the Desal for a lighter run on the softer surface. I headed out anti clockwise - over Lower Powlett Road and up over the hill there. I was stiff early and started slowly but was running nicely - in the 4:30s - when warmed up. I ran out to the bird hide and then retraced my steps, crossing the road 4 times for the run. I averaged 4:52 pace for the 8.5 km run. My weekly total went up to 66.6 km - my biggest week since late August.
Monday 18th December to Sunday 24th December
With Christmas break ups and carols over the weekend I ate a bit of sugar and was a bit lethargic on my Monday morning run. The start wasn't that slow - in the very low 5s - but there wasn't a lot of energy. I did pick up the pace on the way into town and found a bit of 4:30s pace but it was hard work the whole way. I ran the last 200 m at 4:21 pace to average 4:46 for the 8.2 km run into town and back.
We had a send off for a Road Runner - Rachel - who is heading to Queensland. It was a dinner after intervals in Inverloch. I decided against doing intervals as I wasn't keen on getting hot and sweaty before going out to dinner.
I was up and at it for a fartlek run on Tuesday morning. I headed towards the golf course, picking up the pace for the first time as I turned into White road. I peaked at 3:29 pace in this first effort. I ran the back nine, putting in efforts on the 12th, 15th and 18th holes. My respective peak paces were; 3:33, 3:11 and 3:58 pace. On the run home I picked up the pace, running my ninth in 4:29. I covered 9.6 km in exactly 46 minutes, averaging 4:47 pace.
On Wednesday I ran a 10 km run to the Guide Park through the Wetlands and back.through town. It was a slow start with a progression over the first 4 km as my body warmed up. I slowed in the sixth again and then got back into the 4:40s. Tuesday was really hot with a late cool change and the air was nice and fresh this morning. Given that I was still quite lethargic. My body is a bit tired but I am mentally exhausted at the moment. I was in bed just after 8:30 on Tuesday night. It has been a massive period at work lately. I covered the 10 km, averaging 4:54 pace but didn't have a real lot of energy.
I was awake extremely early before my penultimate working day for the year - thinking about all that I still needed to do - so I went out for a run. I set out to run across North Wonthaggi, feeling like I was running well. The pace was slow early but quickened as my body warmed. As usual I went from 5:19 to 5:08 to 4:37. I don't feel like I am running any differently - the effort is constant - but I just get warm and loose and speed up naturally. From there the pace was a bit up and down but I finished with a 4:22 for the seventh and a 4:27 for the eighth - when I did put in the extra effort. I averaged 4:47 pace for the 8 km run.
After work I went out to Cape Paterson for the Thursday headlampers run. I hadn't been there for a while. We had a group of eight, running from the cape Paterson boat ramp. Again my pace was up and down because I was running with the group at times but then running extra loops and catching them again in other parts. The group ran almost 5 km and, at the same time, I covered 6.1 km and averaged 4:57 pace. The run took me past 200 km for December.
I slept in on Friday morning and read in bed for a bit as well. We have a traditional group run at work on the last day each year to remember past colleagues and meet up at 9:30 - so went in and tied up a few loose ends at work before heading there. I started at the back but I got to the front and ran most of the run with Geoff and Ross. We were running and chatting so the pace was easy but we did pick it up at the end, running the last 400 m at 4:07 pace. The run was 4.4 km and I averaged 4:41 pace.
That run took me to 2922 km for the calendar year - passing my goal of 2920 km (8 km per day). I am now setting for the 3000 km and so need to get 80 km ahead of my goal. At the moment I am 74 km ahead - so I need my 8 km per day plus and extra 6 km for the rest of the month.
There looked to be a few good runners among the visitors to Inverloch parkrun. It was a hot start and I had to work to not get boxed in. One visitor shot out to a nice lead and I ran into second. Scott soon passed me and put on a gap. I found myself running through the first kilometre, slowly winding Scott in and keeping the gap to the front runner constant. It was a hot first kilometre at 3:39 - my best start in a while. I pushed in the second and did get past Scott but I could feel the wear on the body and was obviously slowing. I ran it in 3:50. It was becoming a hard slog and the third was a 3:54 - but then it got interesting. In the fourth I felt someone behind me and thought it was Scott hanging on but then realised that it was the bloke who was fourth at the bridge turn. It helped me to pick up the pace a little in the fourth and I ran a 3:52 with him right on my tail at the last turn. I was resigned to the fact that he would pass me but made the decision to make it as hard as possible for him. When he moved up onto my shoulder I put in a burst to make it hard. This happened a few times through the last kilometre and I kept finding more energy. He made a move with about 500 m to go and I still had some to give. I pushed up over the rise and absolutely flew down past the toilet block and the shelter on the way to the finish line. I was running at sustained 3:22 pace for that last 200 m. I held him off to be second over the line and ran the fifth in 3:40. I averaged 3:47 pace for the 18:55 parkrun time.
Monday 25th December to Sunday 31st December
And then I am suddenly in another running zone. After weeks of battling through the post peak
decline - and the hamstring soreness - I am now feeling great running and the
body is moving smoothly. On Christmas
morning Heather and Matt had created our own Tidal River parkrun. I started with a 2 km warm up, running a 5:06
and a 4:48. Heather, Brett, Matt and I
met at the start of the Loo-ern track for our 5 km "parkrun". It started and ended with a length of the
Loo-errn track, starting at the car park end.
I started with a 4:30 along the board walk and river trail and the
picked up speed when I hit bitumen. We
ran back around to the shop and then a small section of First avenue before
going through the car park and turning back towards Norman Bay. I picked it up then as the loop around Tidal
River is a Strava segment. My second was
a 4:07. I pushed around the loop,
running past a wallaby that didn't move.
As I met the main road in my third clicked over at 4:01. My speed registered at 16 km/h on the
entrance radar. I was overtaking by a
car in the 10 km/k zone - speeding! I
pushed hard back to Loo-errn and registered a 4:00 for the fourth. I pushed it along Loo-errn, running past a
pair of fishermen for the 3rd time. I
came out at just under the 5 km so ran a little to get to five. My fifth was a 4:06. I covered the 5 km in 20:44, not bad only 2
days after a sub 19. All up I had run
7.03 km in under 31 minutes and averaging 4:23 pace.
I switched to my new watch today - a Garmin Forerunner
235. I ran the beach, starting at the
unit and on part of the loo-errn track.
It was a slow warmup, starting wi a 5:29 but then following up with a
4:55 on Norman Beach. At the end of the
beach I continued up the hill towards the point just to get on a Strava
segment. As a result my third was a
5:00. I then ran back down and so the
fourth was half on the down and half along the beach and I ran it in 4:39. I really picked up the pace on the beach and
my fifth was a 4:25, with the breeze pushing behind me. I eased back after 5.5 km (the segment) and
then ran up around the Norman Bay car park, recording a 4:43. I eased it back around via the information
centre and ended up averaging 4:51 pace for the 6.76 km run.
On Wednesday morning I ran out of Tidal River to Squeaky
Beach, via the main road. It was a
sluggish start with a 5:31 and then followed up with a 5:12. Just as the body was starting to loosen up I
hit the hill out past Lilly Pilly car park and the third and fourth wer also
above 5 minute pace. I picked it up on
the road down into Squeaky Beach with a 4:50 but then took the track around to
Picnic Bay and pretty much settled in at slower than 5 minute pace. I stopped at a few places along the way and
just enjoyed the sights. I got back to
Squeaky and ran along it and then up and over the point on the way back to
Tidal River. I covered 11 km at a cruisy
average of 5:11 pace.
Thursday morning .....
Part 1 - 10.01 km - Telegraph Saddle to Oberon Bay
At 8:30 I caught the first shuttle bus of the day from Tidal River to
Telegraph Saddle. There was another
runner on the bus - a Midday Miler - running up to Mt Oberon. Off the bus I stretched and set off down Telegraph
track. I was still early and started
with a 5:12 but I was soon up to speed, following up with a 4:48. I wasn't at all interested in speed though,
just in enjoying the views. I was
between 4:50 and 5 minute pace all the way to the junction. From there I headed in to Oberon Bay. It is a pretty rough sandy track in but I was
running at sub 4:50 pace, comfortably.
It was almost 9.5 when I hit the beach so I ran to the south end of this
beautiful, pristine beach, clocking up the ten in just over 49 minutes and
averaging 4:55 pace. I went in for a
paddle and explored the rocks before heading north along this great beach.
Part 2 - 4.22 km - Oberon Bay to Little Oberon
Eventually I dragged myself away, putting on the runners and heading along the
full (almost) 2 km length of Oberon Bay.
I was in cruise mode and the first was a 5:44. I pushed harder on the second half with a
5:16, which saw me starting up the hill.
The up was slow - a 5:49 - and then a 5:19 on the rough rocky trap. I averaged 5:33 pace for this 4.2 km section.
I walked along Little Oberon and then started the stop
watch as I started to rise up to Norman Point - but it was too dangerous on the
uneven rises and falls so I stopped, deleted and walked back the 2 km to Norman
Bay.
Part 3 - 2.42 km - Norman Bay
Back on Norman Bay I had a stretch and then set off along
it's length. I ran the first half in
5:05 and then ran back to the river in 4:56.
I ran strongly on Loo-Errn and averaged 4:58 pace for the 2.4 km run. I was spent at the end and waded in the
river, hip deep, before having my shower and then lunch.
Heather and I ran down to Lilly Pilly Gully after
breakfast on Friday. While my body
felt pretty good when walking the previous night the right hip was a bit stiff after it
cooled overnight. We ran at Heather's
pace but I was happy to get in an easy run.
Similar to Sunday the run around the boardwalk at the bottom recorded a
much slower pace than I actually ran - it must lose track of us under the heavy
canopy. We averaged 5:41 pace for the
7.4 km run. I followed it with a hip
deep wade in the river and a shower.
On Friday afternoon Heather, Matt and I hiked the 9 km
return walk to Little Oberon Bay. I
found my quads a bit tight and there is a sore spot in my right hip.
Heather, Matt and I ran our own Tidal River
parkrun on Saturday morning - the same route as we ran on Christmas
morning. We ran together at Heather's
pace, starting slowly - first kilometre was a 5:41 - and finishing with a
couple of sub 5s. The run was right on 5
km and my average was 5:09 pace. I have
now run almost 63 km since we have been at the Prom.
I was up early for my Sunday run as I wanted to get out to Cape Paterson for Matt's triathlon. I drove out to the Desal and set off out on the track towards the bird hide. I needed to be right on 7.4 km to get exactly 3000 km for the year. I started nicely with a 5:02 and was running really comfortably. The soreness of the past few days was gone - a couple of real easy runs paying off. When I got to the bird hide I decided to run some intervals so I ran one each way, peaking at 3:35 pace out and 3:36 pace back. I kept running around towards the Mouth of the Powlett road and turned back short of the required 3.7 km. I calculated that another couple of out and backs to the bird hide would get me close. I ran intervals on the outs and easy on the backs, peaking at 3:36 pace on the first and 3:24 pace on the second. With just a couple of short detours to lengthen the run I reached the 7.4 km just short of the Desal road, stopping the watch on 7.41 km. With the intervals the pace was up and I averaged 4:36 pace for the 35 minute run.
So I ran exactly 3000.0 km for 2018. With 3532.5 in 2015 and 3660.4 (10 km per day) in 2016, that means I have run 10,192.9 km in the past 3 years. My 2017 local running heat map is shown below:
So I ran exactly 3000.0 km for 2018. With 3532.5 in 2015 and 3660.4 (10 km per day) in 2016, that means I have run 10,192.9 km in the past 3 years. My 2017 local running heat map is shown below:
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