49 - Three (fast?) parkruns and then double gifts at Castlemaine & Daylesford

.... follows: 48. Victorian Athletics League debut and the first few events

With the Christmas gap in the gift season I can have a crack at a few parkruns and see what the training has done for me.  Also will be cruising through to another 3000 km year over the final weeks of December.

Monday December 17th to Sunday December 23rd
Sunday night was a shocker.  I pulled a shoulder/neck muscle in my first race at Marysville and when it cooled down it was a bit sore.  Every time I moved in the night there was a blot of pain.  I woke Monday morning feeling very stiff and sore.  These gifts are hard on the body.  I tossed up and decided to go for a nice easy run to try and loosen up.  It worked.

Monday 17/12 am:  5.53 km - 5:00 average pace - 4:44 fastest km
Monday 17/12 pm:  4.04 km - 4:43 average pace - 4:27 fastest km
..... 4 intervals - peak pace:  3:46, 3:11, 3:33, 3:23

Tuesday 18/12 am:  9.20 km - 4:35 average pace - 3:49 fastest km
..... kilometre intervals (x3):  3:49, 3:57, 3:51

The exhaustion is catching up with me.  With only two days of work to go until I get my year off I am struggling to get to the end.  Tuesday night I started to get a sore throat so I ran on Wednesday morning to try and sweat it out a bit.

Wednesday 19/12 am:  8.28 km - 4:48 average pace - 4:29 fastest km

I hit the wall well and truly on Wednesday night and was in bed quite early and took Thursday off work to recover a bit.  Heather and I drove out to Koonwarra later in the afternoon for the Road Runners Christmas Pizza run.  Not sure how I would go I found my head clear after I started and all went well.

Thursday 20/12 pm:  8.66 km - 4:48 average pace - 4:25 fastest km

Friday December 21st - 85.4 kg

Friday 21/12 am:  5.39 km - 4:38 average pace - 4:27 fastest km
.... last day of school - Teachers run.  Kate, Ross and I ran the classic course

Saturday 22/12 am: 2.87 km - 4:49 average pave - 4:34 fastest km
Saturday 22/12 - Inverloch parkrun - 5 km - 3:53 average pace - 19:30 - 4th
..... kilometre splits:  3:37, 3:44, 4:01, 4:02, 4:02

The intention was to run a fast parkrun today and I got off to a great start.  Unfortunately I have very little energy at the moment.  My head is stuffed with a head cold and I just am not that well.  So it turned into a sweaty struggle but I eventually got there and sustained some four minute pace in the second half.

Sunday 23/12 am:  6.31 km - 4:53 average pace - 4:42 fastest km

Monday December 24th to Sunday December 30th
Monday 24/12 am:  7.50 km - 4:32 average pace - 4:06 fastest km
..... three 500m intervals:  3:37 pace, 3:23 pace, 3:23 pace

Tuesday 25/12 am:  2.83 km - 4:52 average pace - 4:42 fastest km
Tuesday 25/12 am - Christmas parkrun @ Inverloch - 5 km - 3:50 ave pace - 19:10 - 3rd
..... kilometre splits: 3:44, 3:53, 3:51, 3:53, 3:50

Christmas parkrun at Inverloch and I was faster but still struggling with a chock full head.  The later start in warm conditions didn't really help matters.  So the second "fast" opportunity goes begging, but the good news is that the head is clearing and it didn't get into my lungs.

Wednesday 26/12 am:  10.54 km - 4:32 average pace - 3:50 fastest km
Wednesday 26/12 pm:  5.29 km - 5:00 average pace - 4:53 fastest km
Thursday 27/12 am:  6.01 km - 4:50 average pace - 4:39 fastest km

Friday was a rest day.

Saturday 29/12 am:  3.31 km - 4:47 average pace - 4:31 fastest km
Saturday 29/12 - Inverloch parkrun - 5 km - 3:47 average pace - 18:57 - 14th
..... kilometre splits:  3:36, 3:42, 3:55, 3:54, 3:46

The third of my three "fast" parkruns and, while I did crack the sub 19, I did struggle in the 3rd and 4th kilometres.  There was a light rain today and my head was clearer for longer but the pace just dropped off.  There was a nice fast crew out there too today with 14 of us under 19 minutes.

Sunday 30/12 am:  9.01 km - 4:39 average pace - 4:21 fastest km

Running out at the Desal on Sunday morning brought me right up to my goal of 3000 km for the year.

Monday December 31st - goal was reached on the 30th so Monday was a rest day.

Tuesday January 1st to Saturday January 5th
I have set my goal for 2019 at 3250 km for the year.  That is around 62 km per week or, just under, 9 km per day.  It is also 250 km further than the previous two years but I will have much more time for running in 2019.  I plan to introduce three run days.  The significance of the distance is that it is right on 2019 miles.

Tuesday 1/1 am:  2.14 km - 4:51 average pace - 4:39 fastest km
Tuesday 1/1 - Pakenham parkrun - 5 km - 3:58 average pace - 19:41 - 11th
..... kilometre splits:  3:53, 3:54, 4:02, 4:08, 3:53

Tuesday 1/1 - Berwick parkrun - 5 km - 3:46 average pace - 18:57 - 5th
..... kilometre splits:  3:43, 3:45, 3:47, 3:50, 3:46

The New Years Day parkrun double was at Pakenham at 8 am and then Berwick Springs at 9:30.  I cruised through at Pakenham as I wanted to stay as fresh as possible for a faster run at Berwick.  After a fast start I pulled it back and then pulled back further in the third, pushing again in the last to make sure I was under 20 minutes.

At Berwick Springs the crowd of runners was massive - over 400.  I started at the front and battled for clear ground early before settling half way through the first.  I wasn't quite as fast as I would have liked but it was backing up from a solid run at Pakenham.  The splits were reasonably consistent, just dropping back a couple of seconds each kilometre.  I was able to push in the last as well.

Overall TWO 5 km runs - 10 km in under 39 minutes.  I am pretty happy with that, especially with the 18 at the front of the Berwick time.

Wednesday 2/1/19 am:  9.57 km - 4:52 average pace - 4:32 fastest km
Thursday 3/1/19 am:  10.18 km - 4:37 average pace - 3:57 fastest km
Friday 4/1/19 am:  5.65 km - 5:54 average pace - 4:46 fastest km

On Friday we drove to Castlemaine in 45 degrees heat (outside) all the way for the Castlemaine Gift on Saturday.  I ran a relatively easy parkrun on Saturday morning, although I did pick up the pace towards the end.  The warm up was early in the parkrun.

Saturday 5/1 - Castlemaine parkrun - 5 km - 4:32 average pace - 22:20 - 7th

..... kilometre splits:  4:55, 4:39, 4:24, 4:23, 4:14

Saturday January 5th - Castlemaine Gift
With the 800 metres early in the afternoon and the 3200 metres at 6 pm there is a big gap between races that I avoided the temptation to fill given a follow-up gift on Sunday.

My lower left leg had a sore spot on the outside but I rubbed it before the warm up and it felt ok when I warmed it.  The sun came out just before the 800s and the temperature went up, but nothing like Friday.

My handicap was reasonable and I held on for longer but got passed by most about half way in.  They didn't get a real long way in front and the last one took until the home straight to pass me - so all was not terrible.

800 m warm up:  1.35 km - 4:45 average pace
800 m Open - heat 3 - 2:15.286 - 3:16 average pace - last in heat

After the 800s we went back to the caravan park and took it easy for a couple of hours.  Matt and I then jogged back to the track (just over a kilometre) to prepare for the 3200.

3200 warm up:  2.40 km - 4:57 average pace
3200 m Open final - 10:47.504 - 3:48 average pace

I never really got going in the 3200.  I had runners in front but just couldn't will myself to chase them and run them down.  I was disappointed with the average pace and there is plenty room for improvement here.  I will be doing another set of Mona fartleks to improve both speed and endurance starting soon.

Sunday January 6th - Daylesford Gift - Run for the Willow
I woke this morning with soreness in the right ankle - opposite to the one that was injured a month ago.  Nothing too bad but definite soreness.  I tried all day to stretch it out but it was with me all day.  It was on my mind that I didn't want it to just pull real tight so I just kept working it all day.  It wasn't too bad when racing and didn't really hold me back (I don't think).

1600 m warm up #1:  2.38 km - 4:38 average pace - 4:35 fastest km
1600 m Novice final:  4:38.325 - 3:32 average pace - 6th $10 - led for 1.5 laps

I actually lead a race for just over one and a half laps today.  Yes it was a novice race but I got to the front and stayed there until the last straight.  I was the third front marker with one runner 10 m ahead and the other 40 m ahead.  As the race started I burnt off the runner on the same mark as me and quickly caught the next runner ahead.  It was a blistering start (I covered the first kilometre in 3:14).  I then set about reeling in the front marker, realising that I had heaps of time to get him.  I actually didn't want to get him too early as I wasn't sure how I'd cope with front running.  I hit the lead with just on 2 full laps to go and, aware that there would be heat coming, tried to keep pushing.  The pace did ease a touch but I held them off until the last 100 metres.  Matt was one of the first pair to get me (and he held on to second place).  Another three got me, two of them right on the line.  I finished 6th and won $10 for the race, but the learning experience was invaluable.

300 m warm up:  1.34 km - 4:52 average pace
300 m Masters - heat 2 - 45.388 - 3:02 average pace - last in heat

The right ankle was sore at the start of the warm up, but ok to run on, just a nagging soreness.  I was swamped again in the first half of the 300 metres but got to see the others finish from the home straight this time.  My average pace was reasonable.

1600 m warm up #2:  2.18 km - 4:54 average pace - 4:44 fastest km
1600 m Open final: 5:11.305 - 3:46 average pace - 16th (of 18)

This race was a real hard one to get up for.  The ankle was sore through the warm up and I did think about scratching but decided to go through with it.  The late races are real hard.  I was off 220 metres for this one, so a further 70 metres on top of the first race of the day.  It was a tough race and I got overtaken by most in the first two laps.  I thought I was running last, but it turned out there was one behind me after I finished.  In the last lap I was actually getting closer to the two runners ahead of me and that really kept my interest.

I was not as sore as expected on Monday morning but decided to take the day off running to give the ankle a rest.

48. Victorian Athletics League debut and the first few events

..... follows - 47. Speed training and one more half marathon

Monday October 15th to Sunday October 21st
I woke up on Monday morning with very sore quads.  Everything else is ok.  I decided not to run before work but I did get up and do a gym session out the back - doing my light weights program and the punching bag workout.

I took some time off work this afternoon and went out to the beach for some recovery - walking on the rocks and cooling down in rock pools.  Later I went out to Inverloch for the weekly Roadrunners interval session.  My run was solely a recovery run, starting very slowly and building up as I loosened a bit.

Monday 15/10 pm:  7.02 km - 5:00 average pace - 4:30 fastest km

Now, with the half marathon behind me, it is time to really ramp up the speed work.  I was chatting to Kara at the MCG yesterday and she has a few ideas about where I can get some more speed, so I might be doing a little bit of work with her.

The first race will be at Hastings in just on a months time.  I will be running the 1600 metres and, most likely, the 300 metres Masters (to build my handicap).  I may also run the 800 metres.

Tuesday 16/10 am:  8.36 km - 5:01 average pace - 4:48 fastest km

The quads are still very, very sore.  I loosen up a little when I get into a run but they stiffen quickly on cooling.  I iced both after my run on Tuesday morning.  There is some real soreness when I do a deepish massage.

Wednesday 17/10 am:  7.38 km - 4:41 average pace - 4:21 fastest km

I skipped the Mona Fartlek on Wednesday morning as there was still some residual stiffness in the quads.  I had a solid run at the Desal (soft surface) though and the quads felt good after it.

Friday October 19th - 86.4 kg

Friday 19/10 am:  8.31 km - 4:35 average pace - 3:53 fastest km

..... 2 stairways:  5:09, 4:55, 4:43, 4:04 & 5:04, 4:37, 4:12, 3:53

After a rest day on Thursday the legs felt good on Friday morning, until I started running.  I had to stop and stretch a sore spot on the right calf after the fourth kilometre.  There is still some deep down soreness in the quads and I iced them after the run.

Saturday 20/10 am:  3.31 km - 4:39 average pace - 4:20 fastest km

Saturday 20/10 - Inverloch parkrun - 5 km - 4:03 average pace - 20:14 - 2nd

..... kilometre splits:  3:49, 3:58, 4:05, 4:13, 4:10

Saturday 20/10 pm:  5.70 km - 4:46 average pace - 4:36 fastest km

While I felt ok in my warmup at parkrun when I put on a bit of pace my quads started hurting and my pace was pretty limited on heavy legs.  About half way through my left quad pulled quite tight so I eased it up a bit.  After a couple of sub 4s I ran around a 4:10 average for the second half.

Later in the day I ran another run at the Desal and, while just running comfortably, the pace was quicker than I expected.  the quads were sore through it but the run felt good.

Sunday 21/10 am:  7.01 km - 4:48 average pace - 4:32 fastest km

My quads felt much better on Sunday morning.  It was an easy paced run and I surprised myself with a couple of faster sections.

Monday October 22nd to Sunday October 28th

Monday 22/10 am:  5.20 km - 4:49 average pace - 4:28 fastest km

Monday 22/10 pm:  5.17 km - 4:47 average pace - 4:45 fastest km - 4x intervals

..... intervals - max pace:  3:45, 3:44, 3:34, 3:24

The quads were still sore on Monday morning, but I did get the pace up a bit as I progressed through the run.  After work, at the intervals course in Inverloch, it was hot and sunny.  The intervals were hard work.  In the first three the peak pace was only fleeting but, in the fourth interval, I put on some good pace and sustained it through the interval.

On Tuesday morning, with the quads still sore - especially after a couple of intervals, I chose to include five 200m intervals in my longer run.  So the watch was set for 1800m easy and then 200m hard for the 10 km run.

Tuesday 23/10 am:  10.16 km - 4:45 average pace - 4:29 fastest km (x2)

..... intervals - ave pace (200m):  3:45, 3:40, 3:40, 3:35, 3:30

After the Tuesday run I went straight in and rubbed heat into the already warm quads - then went and did my gym session.  After that I iced up both quads for 30 minutes while I loaded my run and ate breakfast.  It worked well because on Wednesday morning my quads felt good and the soreness stayed away right through the Mona Fartlek.

Wednesday 24/10 am:  Mona - 7.04 km & 5.01 km (20 mins) - 4:14 average pace

..... 3:48, 3:32 / 3:27, 3:32, 3:34, 3:35 / 3:26, 3:31, 3:27, 3:29 / 3:30, 3:33, 3:48, 3:45

(number 7 of the current series - after a 2 week break)

Wednesday 24/10 pm:  5.70 km - 4:34 average pace - 3:57 fastest km

..... Desal (hard) mile - 6:28 (3:57 average pace)

While I pulled up great from the Mona in the morning the quads did have a slight soreness in the afternoon run.

On Thursday I had the day off to let my body catch up a bit.

Friday October 27th - 85.9 kg

Friday 26/10 am:  6.60 km - 4:43 average pace - 4:19 fastest km - progression

Saturday 27/10 am:  3.29 km - 4:46 average pace - 4:27 fastest km

Saturday 27/10 - Inverloch parkrun - 5 km - 3:45 average pace - 18:43 - 1st

..... kilometre splits:  3:32, 3:40, 3:55, 3:56, 3:44

That first kilometre at parkrun was just scary.  I went out hard with Will Hams and, while I did truggle to get my breathing right, there were parts where I felt like I was cruising.  I was absolutely god-smacked to see a 3:32 come up on the watch.  Unfortunately Will pulled a hamstring early in the third and from that point on I was running solo - hence the slow third and fourth.  My endurance has dropped off a little so there is a drop off in pace as the run progresses, but it's pretty good given I am still only two weeks out from the half.

Saturday 27/10 pm:  5.21 km - 4:45 average pace - 4:09 fastest km - 5x 400m intervals
..... intervals - ave pace / time:  3:35 / 86, 3:25/ 82, 3:23 / 81, 3;33 / 85, 3:35 / 86

Saturday 27/10 pm:  1.90 km - 4:32 average pace - 4:25 fastest km
Sunday 28/10 am:  10.02 km - 4:59 average pace - 4:49 fastest km (x 2)

65.34 km for the week - 4:38 average pace

Monday October 29th to Sunday November 4th
Monday 29/10 am:  5.16 km - 4:54 average pace - 4:26 fastest km
Monday 29/10 pm:  5.05 km - 4:41 average pace - 4:29 fastest km - 4x intervals
..... intervals (max pace):  3:29, 3:09, 3:12, 3:12

On Monday my body just felt a bit sore, mainly in the hips and lower back, although the left ankle was tight this morning.

I woke before the alarm on Tuesday - sore and sleepy - so I turned off the alarm and went back to sleep.  When I did get up I did a knee manipulation on the floor and got some movement out of the right knee - clicked into place.  That would explain the back soreness.

Wednesday 31/10 am:  Mona - 7.16 km & 5.11 km (20 mins) - 4:11 average pace

..... 3:35, 3:28 / 3:24, 3:19, 3:29, 3:42 / 3:30, 3:34, 3:29, 3:32 / 3:14, 3:25, 3:26, 3:21

October Running = 254 km (3056 for the 12 month period)

Thursday 1/11 am:  6.13 km - 4:40 average pace - 4:18 fastest km - 3x 200m intervals

..... interval (ave pace/time):  3:35 / 43s, 3:15 / 3:15 / 39s, 3:15 / 39s

Friday November 2nd - 86.2 kg

Friday 2/11 am: 8.02 km - 4:42 average pace - 4:28 fastest km
Saturday 3/11 am:  3.21 km - 4:44 average pace - 4:29 fastest km

Saturday 3/11 - Koonwarra parkrun - 5 km - 3:58 average pace - 19:52 - 6th

..... 4x 800m intervals - ave pace:  3:24, 3:33, 3:33, 3:41

I chose to run 800 metre intervals at parkrun this week.  We ventured to Koonwarra for their first birthday and the course is a bit up and down.  Each interval had a 600 metre "rest" in between.  I am a bit disappointed at the drop off in pace.  The first was fast, with a real quick start but it did drain me.  I just didn't feel real fast in the next two, both of which started well but dropped off.  In that third one I did get the pace back towards the end as I chased down a runner in front.  The fourth was just terrible.  I just couldn't get going and then there is the hill at the end which is a killer.  I didn't do too poorly up there though.

Later we drove on to Wilsons Promontory and ended up walking around 11 km.

Sunday 4/11 am:  8.64 km - 4:55 average pace - 4:42 fastest km

48.4 km for the week - 4:36 average pace

Monday November 5th to Sunday November 11th

Monday 5/11 am:  9.01 km - 4:41 average pace - 4:34 fastest km
Monday 5/11 pm:  4.72 km - 4:29 average pace - 4:14 fastest km - 4x 400m intervals
..... intervals - average pace:  3:37, 3:47, 3:53, 3:50

In the morning run my left calf tightened right near the bottom towards the end of the run.  I stopped and stretched before finishing off the run and all felt ok.  It stiffened when cool and was noticeable in the afternoon intervals.  I just held back a bit on the intervals.

Tuesday 6/11 am:  10.21 km - 4:49 average pace - 4:34 fastest km

I iced the left calf on Monday night and again after the Tuesday run.  It siezed right up both times but I feel there is a benefit.  It was ok while running.

Wednesday 7/11 am:  Mona - 7.03 km & 4.99 km (20 mins) - 4:16 average pace

..... 3:59, 3:37 / 3:33, 3:36, 3:38, 3:32 / 3:27, 3:36, 3:22, 3:33 / 3:28, 3:30, 3:48, 3:53

I ran my tenth Mona fartlek of the series on Wednesday morning.  I was really concerned about the left calf, rubbing heat into it before leaving home, and ran quite conservatively in the early stages of the run.  The first 90 was very slow!  This was going to be my lsast in the series as next week is the lead in to my first gift at Hastings.  I can't leave the series on that note though so I should be able to resume in 2 weeks time and get a final two in between Hastings and Waverley Gifts.

Thursday 8/11 pm:  Track - 5.16 km - 4:14 average pace - 3:46 fastest km
..... 2x 1600m builds - 91s, 92s, 91s, 81s & 97s, 90s, 87s, 81s
..... 1600m times:  5:55 & 5:55

On the Thursday Track session I tried to control my pace, manually lapping the watch each time I passed the finish line.  The idea was to run a 4 min pace and increment by 5 sec per km each time and then 4 min pace and increment by 10 sec each time in the second.  It is incredibly hard to judge pace by the satellite watch though and I was a bit quicker than anticipated - but all bar the two 81 second laps were very controlled runs.  The left calf felt good.

Friday November 9th - 86.0 kg

Friday 9/11 am:  8.38 km - 4:42 average pace - 4:21 fastest km - 4x 200m intervals
..... intervals - average pace/time:  3:30 / 42s, 3:10 / 48s, 3:35 / 33s, 3:30 / 42s

Saturday 10/11 am:  3.32 km - 4:39 average pace - 4:18 fastest km
Saturday 10/11 - Inverloch parkrun - 5 km - 3:55 average pace - 19:37 - 3rd
..... 4x 800m intervals - ave pace:  3:29, 3:24, 3:33, 3:34 - fastest 800 2:43

While the intervals at Saturday's parkrun did hurt again this week I maintained the speed much better.  I was really happy with the second and felt good running it.  While the pace did drop off in the last two it was nowhere near as bad as the fourth interval from last week's run.  I pulled up really well from the run too and now feel ready for the Hastings Gift next weekend.

Saturday 10/11 pm:  4.02 km - 4:53 average pace - 4:44 fastest km

Sunday 11/11 am:  6.16 km - 5:03 average pace - 4:43 fastest km

The lower left calf muscle cooled a little sore after parkrun - felt fine while doing it - and was sore after the Saturday afternoon run.  I put it in sea water after that run.  On Sunday morning I stretched well, rubbed in heat and took it real easy.  There was a bit of adventure at the Heathlands with the police evicting some illegal campers.

63.0 km for the week - 4:36 average pace

Monday November 12th to Sunday November 18th

Monday 12/11 am:  6.03 km - 4:47 average pace - 4:20 fastest km

Tuesday 13/11 am:  10.045 km - 4:43 average pace - 3:57 fastest km

On Monday after work I decided not to run as my boy was just feeling sore.  I tried to run kilometre intervals on Tuesday morning and the first was a real nice 3:57 for the third kilometre - I ran it really smoothly and had more to give.  BUT in the fifth kilometre my left ankle pulled tight again.  I stopped and stretched and it wasn't too bad but I aborted the interval due in the sixth.  I did push in the seventh and ran a 4:09 and then followed up with a real slow recovery.  I pushed again in the tenth for a 4:11 but was really aware of the ankle.  I got home and iced it.  Tomorrow is a rest day so hopefully it will settle down.

Wednesday was always planned as a rest day but I wouldn't be running on the ankle anyway.  It has really stiffened up.  On Tuesday night I used both ice and then heat but on Wednesday morning I am just using heat, hoping to get some freedom in it during the day.  Now for the race to be ready to run on Saturday afternoon.

Thursday 15/11 am:  5.02 km - 5:11 average pace - 4:57 fastest km (148 max heart)

The ankle was real tight through all of Wednesday.  I used heat treatment both in the morning and evening.  On Thursday morning it felt good when I woke so I got up and rubbed in some heat.  I decided to give it a go with the idea that I would stop immediately if there was significant pain - so I ran pretty close to home.  I used a heat bag and then rubbed in more heat before stretching.  I started slowly and then slowed down even more.  Then the pace just very slowly built up.  It was feeling good.  I ran 2 plus km and got back to the front gate, feeling strong, so I kept going the other way.  Then I put a lot of thought into whether I'd let it cool down naturally or ice it.  The ice has been working so I elevated and iced the ankle.

Friday 16/11 am:  5.01 km - 4:49 average pace - 4:20 fastest km

Again on Friday i got up and rubbed heat into the ankle, put it on a heat bag and then rubbed in more heat.  I drove to the Desal tracks, stretched thoroughly and then took off slowly.  The first kilometre was much faster than Thursday and i was feeling good as the ankle warmed up.  I ran 2.5 km out then turned back and came home with some nice fluent speed.

Saturday 17/11 am:  Inverloch parkrun - 22:06 - 4:25 average pace - 10th

..... kilometre splits:  4:38, 4:32, 4:16, 4:07, 4:03

Hastings Gift - Saturday November 17th

800 m warm up:  1.64 km - 4:19 average pace - 4:15 fastest km

800 metres: 2:26.696 (740 metres) - 3:18 pace

My lower left calf was sore from the start but wasn't too bad in the warm up.  Being a novice my mark (handicap) was unrealistic so today was all about just getting out there and experiencing the run.  At the start of the 800 I was pretty much swamped by those immediately behind me - and my start was reasonably quick.  The two back markers got past me as the bell lap sounded and I ran the second lap in last place, falling further behind.  My average cadence for this run was a high for me at 178, beating the previous high of 169.

Mile warm up:  2.30 km - 4:38 average pace - 4:20 fastest km

1600 m (Mile):  5:16.461 (1450 metres) - 3:38 pace

After a long break I started the warm up and the ankle was quite stiff.  I started very slowly in the warm up and, at one point, considered scratching from the mile.  I finished the warm up ok and went and got my colours.  At 150 m the mark was better - but still quite unrealistic - there were runners on 320 m - but I felt better about this one.  I decided to go out fast to reduce the time I would be running last.  A few got past me early and my pace did drop off later but two of the runners never caught me this time, running in 15th place in the 17 man field.  This race was a straight final with the top ten winning money. 

Running at Hastings was a great experience and I got to catch up with a few runners that I now know.  Given that I was unable to walk without limping on Wednesday I was pretty happy just to get to the start line.  I now have three weeks to get my ankle right before Waverley.  I was really aware of the ankle in both races and, went as hard as I could on the day, but did unconsciously protect it.

I have been terribly frustrated that I haven't been able to train as I have wanted, especially since the Melbourne half marathon.  Now I need to get my body right and start really working on getting the pace up and sustaining it.  I know that I can run faster than today - the 1600m pace was very disappointing.  Next time I will be running the 300 metre Masters and will need to learn to crouch start.

My left ankle was quite sore on Saturday night after the runs.  It had settled by Sunday morning but I made the decision to take the day off running, something that is very rare for me on a Sunday.  It made it a very light week.

37.2 km for the week.

Monday Novermber 19th to Sunday November 25th

With a 30 degree day looming, and the sun rising brightly, I headed out to the Williamsons Beach car park for a run to kick start the new week.  I ran on the dune trail and up and over the bluff twice, picking up some nice pace as my ankle warmed up.

Monday 19/11 am:  5.40 km - 4:51 average pace - 4:33 fastest km

Monday 19/11 pm:  5.01 km - 4:53 average pace - 4:32 fastest km

Tuesday 20/11 am:  5.11 km - 4:53 average pace - 4:28 fastest km

While all felt ok on Monday - even in the heat after work - Tuesday morning was a struggle.  I woke with a stiff ankle and considered not running.  I cut the planned 10 down to about half and pushed through that.  The ankle was fine when I finished - that is until I iced it.  I may need an extended break.

I took the day off running on Wednesday and then stayed in bed on Thursday morning - to give the ankle time to recover a bit.

After work on Thursday TOC had organised for the Road Runners to go plogging - picking up rubbish on Cape Paterson road.  Our group cleaned up the second kilometre (after Mitre 10), collecting 5 bags of rubbish and a few larger items.  All we covered 6 km, filling a whole trailer with the road-side rubbish.  I ran, with Leit, out a kilometre (Heather and Emma ran out behind us too).  We spent about 70 minutes collecting the rubbish - on both sides - and then we ran back - running 2 km.

Thursday 22/11 pm:  2.01 km - 4:52 average pace - 4:48 fastest km
Friday 23/11 am:  8.31 km - 4:39 average pace - 4:13 fastest km

Friday November 23rd - 86.1 km

After a substantial break I was planning on some 200s on Friday morning but didn't hit the intervals on the watch.  I ended up doing a fartlek run.  The ankle felt good but the body is just generally tired - end of year tired.

Saturday 24/11 am:  3.39 km - 4:47 average pace - 4:21 fastest km

Saturday 24/11 am:  Inverloch parkrun - 19:02 - 3:49 average pace - 1st

..... kilometre splits:  3:44, 3:49, 3:52, 3:51, 3:49

Saturday 24/11 am: 4.36 km - 4:33 average pace - 4:17 fastest km (10 hundreds)

..... 100m intervals (secs):  18.4, 18.7, 18.9, 19.2, 17.7, 19.6, 17.9, 18.9, 18.5, 20.6

A big Saturday morning of running to try and get some fitness and speed back.  First the fitness with parkrun.  It was real hard running back with the wind.  I would have liked to be about 10 to 20 seconds faster but it is what it is.  The ankle felt ok through the run but I felt it when i stopped and gave it a bit of a stretch.

I have decided to run 100 hundreds (100 m intervals) to work up some speed.  I started with the first ten today, running out to the surf beach and then running the intervals back (with the wind behind me).  I was happy with the fastest 17.7 seconds but not at all with the tenth - but it was up hill for the first part of it.  The total for the ten (1 km) was 3:08.4, slightly better than I expected.

Sunday 25/11 am:  11.16 km - 4:58 average pace - 4:37 fastest km

49.7 km for the week - 4:43 average pace

Monday November 26th to Sunday December 2nd
This is my body at the moment - on Sunday, while cooking tea, my right hip just pulled real tight for no reason.  All night I could feel tightness between the hip and knee.  When I woke on Monday morning I stretched the legs in bed and got a real loud click from the knee.  After getting up I did the stretches that my Chiropractor gave me years ago and got the knee to click back into place.

Ever since Gold Coast my knee has been going in and out.  Then I get the sore spots in the right hip.  It's really starting to be annoying.

Monday 26/11 am:  6.15 km - 4:43 average pace - 4:15 fastest km (10 hundreds)
..... 100m intervals (secs):  19.2, 20.3, 17.9, 19.8, 20.8, 18.0, 18.1, 20.0, 19.8, 19.8

Monday 26/11 pm: 6.58 km - 4:45 average pace - 4:37 fastest km
Tuesday 27/11 am:  9.61 km - 4:32 average pace - 3:40 fastest km
..... km intervals x3:  3:47, 3:52, 3:40

On Wednesday morning I ran my third set of 100 hundreds.  From the Guide Park I ran around West Creek road and then ran the hundreds on the return along the rain trail.  They were slow but consistent.  This section is on gravel, on a slight rise and was into a very slight breeze - so maybe they weren't as bad as they appear.

Wednesday 28/11 am: 7.70 km - 4:40 average pace - 4:19 fastest km (10 hundreds)

..... 100m intervals (secs):  19.7, 19.9, 19.1, 19.8, 19.9, 20.5, 20.0, 19.9, 18.8, 19.5

I took the day off on Thursday to give the body a break.  In the morning I gave my ankles a real good massage, starting with the heat pack and then rubbing in the heat.  After my shower they felt great.  I massaged with heat again after work.

Friday November 30th - 84.9 km

All felt good on Friday morning and I was buoyed by the weigh-in.  I have been more disciplined with eating the past few weeks but didn't expect to be under 85 kg this quickly.  I ran my fourth set of hundreds, out on Cameron street and then drove to the Heathlands for a cool down run to the beach and back.

Friday 30/11 am: 6.20 km - 4:40 average pace - 4:13 fastest km (10 hundreds)

..... 100m intervals (secs):  17.3, 18.7, 18.7, 19.3, 17.5, 18.8, 19.9, 18.7, 20.4, 17.5

Friday 30/11 am: 3.23 km - 4:53 average pace - 4:43 fastest km

220 km run in November 2018

Saturday December 1st - What a great start to summer!  I ran my fastest parkrun at Inverloch since April 21st and then followed up with my fastest 100 m interval session - four seconds quicker than the first session last week and two seconds quicker than yesterday.

There was a group who went out at the start of parkrun and my first thoughts were to just tuck in and cruise with them - but the pace just wasn't quite fast enough.  I went to the front.  Early on Bill challenged me with a couple of moves but I was running comfortably and always felt like I had another gear.  Adam sat behind me and stayed there for the first four kilometres but just dropped off in the fifth.  I was working hard late in the run.

For the interval session I took it easy out to the surf beach and then I was into a slight breeze on the return (it was at my back last week).  I felt like I had some good speed all the way through.  I ran the ten intervals in a total of 3:04.9 today.

My ankle is mending well.  It was a little stiff in the warm up.  I didn't use any heat today.  It was fine in parkrun and the intervals and is just stiffening a little as it is cooling now.

Saturday 1/12 am:  3.32 km - 4:39 average pace - 4:13 fastest km

Saturday 1/12 am:  Inverloch parkrun - 18:30 - 3:41 average pace - 1st

..... kilometre splits:  3:39, 3:41, 3:42, 3:45, 3:43

Saturday 1/12 am: 4.33 km - 4:41 average pace - 4:25 fastest km (10 hundreds)

..... 100m intervals (secs):  17.8, 18.4, 19.3, 18.7, 18.2, 19.0, 17.4, 17.9, 18.5, 19.7

Sunday 2/12 am:  6.37 km - 4:59 average pace - 4:43 fastest km

58.5 km for the week - 4:37 average pace

Monday December 3rd to Saturday December 8th
Monday 3/12 am:  5.30 km - 4:40 average pace - 4:12 fastest km (10 hundreds)
..... 100m intervals (secs):  18.8, 19.3, 20.6, 18.8, 19.9, 19.2, 20.2, 20.6, 18.6, 19.8

Thinking I would get a nice tail breeze for the hundreds I drove out to the Guide Park on Monday morning and ran up Cameron street.  It felt like a cross wind as I ran out but when I turned I was running into it (north westerley) - so the times were a fraction slower than I would like.

Monday 3/12 pm:  5.42 km - 4:48 average pace - 4:34 fastest km
Tuesday 4/12 am:  10.02 km - 4:37 average pace - 3:50 fastest km
..... kilometre intervals:  3:55, 3:50, 3:52

Wednesday 5/12 am:  8.12 km - 4:39 average pace - 4:10 fastest km (10 hundreds)
..... 100m intervals (secs):  18.3, 18.5, 19.3, 17.5, 18.1, 19.8, 19.2, 19.1, 18.1, 17.6

On Wednesday I completed my seventh set of ten hundreds.  The air was still and cool with a little fog and the ankle felt good.  This was my second fastest yet, running the hundreds in a total of 3:05.5.  I am averaging 3:10 pace for the hundreds so far.

Thursday 6/12 am:  5.43 km - 4:41 average pace - 4:23 fastest km (10 hundreds)
..... 100m intervals (secs):  18.1, 18.2, 20.0, 18.9, 19.8, 19.5, 20.1, 19.7, 18.9, 18.3

I was out at the secondary college early on Thursday morning for a track session.  I wore the spikes.  I was not quite as fast in this session, slower on the front straight (up hill) than on the back straight.  The ankle was stiff this morning and hurt a little as I was running.

On Friday I went to Latrobe Uni for a professional learning day - leaving at 6 am and returning after 8 pm - so there was no time for a run.

Saturday 8/12/18 am:  4.40 km - 4:51 average pace - 4:42 fastest km
Saturday 8/12 am:  Inverloch parkrun - 19:28 - 3:53 average pace - 1st
..... kilometre splits:  3:57, 3:57, 4:00, 3:49, 3:42

Upon waking on Saturday the back was a little stiff but I did some rolls and all felt good.  It was still warm, after 2 days in the high 30s, and quite humid.  My warm up felt good - I extended it because I wasn't running a hard one today - and my ankle was pain free.  In the parkrun I just eased into it, letting some others take the early lead.  I was in front at the first turn though, running comfortably at just under 4 minute pace.  The first three kilometres were easy and then I picked it up, really pushing the last kilometre.  My ankle held up and it was my first pain-free run in possibly a month.

Sunday December 9th - Waverley Gift

800 metres open / 1600 metres Masters / 300 metres Masters

Sunday December 9th am:  warm up 1 - 3.49 km - 4:22 ave pace - 4:19 fastest km

Sunday December 9th pm: 800 metres Open - 80 m hcap - 2:20.997 - 3:16 pace

Sunday December 9th pm:  warm up 2 - 2.65 km - 4:42 ave pace - 4:49 fastest km

Sunday December 9th pm: 1600 metres Masters - 100 m hcap - 5:26.809 - 3:38 pace

Sunday December 9th pm:  300 metres Masters - 30 m hcap - 48.196 - 2:59 pace

A real tough day at the Waverley Gift.  First we got there expecting an 11 am start for the 800 metre heats and the schedule was different to that published on the VAL web site - there were a lot of annoyed runners.  So it was a big wait until 12:30 pm for the heats.

800m - I was in a real fast heat and the back markers got past me before the 100 m straight the first time.  There were runners ahead who i was pacing with but they had a bigger head start than me - things will improve as my handicap settles.  In the open events the young blokes are just too fast and leave me for dead with my present handicap.

The scheduling was quite harsh today.  After the 800 I had a 3 hour wait until the 1600. I was quite stiff when I started the warm up. The change in scheduling also put my 1600 and 300 metre races back to back.  There was around an hour between them in the original schedule.

1600m - I ran well in this race (handicap was still tough).  I was on the 100 metre mark with David Page and stayed on his tail for a bit.  The next pair in front of us were about 200 metres ahead!  I was hauling them in but not enough.  Towards the end I was catching a girl but I didn't quite get there and finished in last place.

300m - As soon as the 1600 was over I went to the color tent and got my 300 colors (green) as the 300s were straight after the mile.  I was in heat 5 so there was a little time to recover.  There were a LOT of scratchings from the 300 Masters - most likely because of the changed schedule.  In my heat we ended up with only 4 runners - one in front of me and 2 close behind.  They were all younger than me and quality runners.  None of them had run the 1600.  I stayed with the runner in front briefly but the other two just flew past, racing each other.  It was a super fast heat and I was left behind, finishing 50 metres behind them.  After the race the handicapper called me over and was apologetic about my handicap.

Monday December 10th to Saturday December 15th
Monday 10/12 am:  6.03 km - 5:08 average pace - 4:51 fastest km

Monday 10/12 am:  4.36 km - 4:44 average pace - 4:33 fastest km (10 hundreds)

..... 100m intervals (secs):  19.3, 19.1, 20.7, 18.7, 18.0, 18.3, 17.6, 18.6, 18.9, 19.7

Tuesday 11/12 am:  10.25 km - 4:34 average pace - 3:50 fastest km

..... kilometre intervals:  3:52, 3:56, 3:50

Wednesday 12/12 am:  6.57 km - 4:42 average pace - 4:11 fastest km (10 hundreds)

..... 100m intervals (secs):  19.2, 21.7, 17.3, 18.0, 19.2, 20.3, 19.2, 19.9, 17.7, 17.3

On Wednesday morning I completed my 100 hundreds with the speed session on the rail trail travelling west.  I was a little disappointed with the consistency but very happy with the big finish - drawing some good speed when I really pushed for it.  The 17.3 for that last interval was the equal of my best intervals for the series.

In the full 10 km of intervals I averaged 3:10 pace (18.9 km/h) and covered the distance in 31:42.  It is a starting point but there is a lot of work still to do.

Thursday was a rest day.

Friday December 14th - 86.9 km

Friday 14/12 am:  7.58 km - 4:54 average pace - 4:44 fastest km

Saturday 15/12 am:  3.21 km - 4:43 average pace - 4:11 fastest km

Saturday 15/12 am:  Inverloch parkrun - 19:28 - 3:53 average pace - 1st
..... kilometre splits:  3:57, 3:57, 4:00, 3:49, 3:42

I went out with the group at Inverloch parkrun, running a fast first km and then pulling back for the next three.  I pushed for the last 800 metres and ran that in about 2:50

Sunday December 16th - Marysville Gift

800 metres Open / 1600 metres Open / 300 metres Masters

Sunday 16/12 am:  warm up 1 - 2.36 km - 4:38 ave pace - 4:28 fastest km

Sunday 16/12 am: 800 metres Open - 100 m hcap - 2:17.? - 3:16 pace

Sunday 16/12 pm:  warm up 2 - 2.03 km - 4:54 ave pace - 4:46 fastest km

Sunday 16/12 pm: 1600 metres Open - 190 m hcap - 5:17.? - 3:32 pace
Sunday 16/12 pm: warm up 3 - 1.01 km - 5:03
Sunday 16/12 pm:  300 metres Masters - 38 m hcap - 48.6 - 3:05 pace

Matt and I both raced at the Marysville Gift, in the same heat of the 800 m Open and both in the 1600.  While he ran much faster than me he didn't quite catch me in either race.  This week the 800 didn't have the real fast, young runners and I was much more competitive with the group not really leaving me behind.  The time was still slow and I did finish second last but they were almost within reach.  Wearing the royal blue and white stripes I actually overtook another runner, Sean Quilty, for the first time in one of these races.  He did get back in front of me but it was my first overtake.  

The 1600, my distance, was even better.  I found a burst of speed in the home straight and overtook a couple of front markers.  I was much faster overall this week.  The 300 metres, however, was another struggle - actually slower than last week.  They all just flew past me and I watched them cross the line from as I was running at the top of the home straight.

With three gifts under my belt now my handicap is starting to settle and my speed in the 800 and 1600 is improving slightly.  Maybe I'll reach a final before the season ends.