Monday January 1st to Sunday January 7th
We drove out to Koonwarra first thing on Monday for a new years parkrun, and our first official outing, on the new Koonwarra parkrun course - this was their 10th run. I ran my warm up towards Leongatha and back and then finished up the hill beside the store. I averaged 4:41 for the 3.2 km warm up.
There were a few serious runners at the front at the start line and it was a pretty hot start, down the hill and through the tunnel. I started with a 3:35 and settled into fourth place. Throughout the second I was determined to chase down the runner ahead of me - as it turned out it was a race for the age group record - and I got him about the same time I recorded a 3:42 for my second. He was right on my tail at the turn-around - and I even apologised for getting around so slowly - and he ran past me just after the turn. I never had it in me to chase as I had really started to slow. My third was a 3:54. It was turning into a regressive run with my fourth a 4:02 - the hard work from the week before was taking it's toll. I pushed it home and, in the tunnel, heard the next runner closing in so pushed hard up the hill to keep fourth place. I finished with a 4:05 to record a time of 19:20 for the 5 km. It is a nice course - challenging but potentially fast - and the scenery is magnificent.
Later on Monday I went out to Inverloch where five of us ran the interval course. We moved back to the parkrun course - from the stump and out to the bridge and back. I was feeling a bit rusty and my first interval only peaked at 4:15 pace. My second was much better though, peaking at 3;37 pace and being sustained. I also hit 3:37 pace in the third and then peaked at 3:42 pace in the fourth. My fifth interval peaked at 3:39 pace and then I finished with a massive effort and held a sustained sub 3:30 pace, peaking at 3:27 pace early in the interval. I did run pretty steadily between intervals and my average pace was 4:44 pace for the 6.1 km run.
On Tuesday morning I drove out to the Wonthaggi Heathlands - at the end of Chisolm road - for an exploratory run out there. I parked at the car park and stared on the sandy track, running the first in 5:13 but then picking it up to sub 5 pace. I ran out to the Collins track - a coastal path through coastal tea tree and ran along it. I was a little slower on this enclosed track, turning near the end and running back. Back in the open the pace picked up and I finished the run with some nice pace. I ran 7.8 km and averaged 4:58 pace for the run.
I didn't run on Wednesday morning because I was organising a Wonthaggi Road runners relay race at the Wonthaggi wetlands that evening. I went out and marked the course at around 5:30 and did my 2 km warm up (average pace 4:55) while setting up. We had a massive 29 runners turn up - 7 teams of 3 and 2 teams of 4 runners. The loop was 1.46 km on a gravel path with a little board walk section. The course winds around the lake and then up a rise about 800 m in, then there is a 200 m section across the top before a real fast finish with a bit of down hill. Teams were to run 12 laps. I was in a team of three and volunteered to take one of their laps each - so I ran six and they ran three each. I started the race and ran the second and all the even laps - but did miss the opportunity to run a real fast first lap with Bill and Matt.
First lap: 3:45 for the first km and then 3:49 pace home => 5:31 @ 3:46 pace average
Second lap: 3:50 for the first km and then 3:43 pace home => 5:33 @ 3:48 pace average
Third lap: 3:58 for the first km and then 3:46 pace home => 5:42 @ 3:55 pace average
Fourth lap: 4:02 for the first km and then 3:50 pace home => 5:46 @ 3:58 pace average
Fifth lap: 4:01 for the first km and then 3:43 pace home => 5:43 @ 3:56 pace average
Sixth lap: 4:01 for the first km and then 3:42 pace home => 5:42 @ 3:55 pace average
In my first lap I went real hard from the start and slowed in the back third but the more my body became tired the easier I ran early and up the hill but with more and more speed on the run home. I was as fast in the last 450 m in the sixth lap as I was in any of the others. My team mates were a bit slower and I was getting a rest of around 7 minutes between each run. All up I covered 8.74 km in 33:57 at an average of 3:53 pace. Pretty happy with that.
My hips never really cooled down at all on Wednesday night - we finished the run at about 8:15 pm - and my sleep was intermittent. I got up on Thursday morning and drove out to the Heathlands to explore some more, this time parking at the entrance along Chisolm road. I was a little stiff - although still not fully cooled down - so I did a good stretch and then set off. I was running at 5 minute pace from the start and, as I really warmed up, felt quite good. I ran to Collins track and then the full length of it - slowing through there again. I ran the full loop back to the sandy road and then found the 1.6 km track and returned along it. On the way back I diverted onto the track that runs towards South Wonthaggi, picking up the pace on this nice mown track. There are some old mine displays out there but they are mostly grown over. By the time I got back to the car I had run 10.1 km and averaged 4:53 pace in doing so. It was a great recovery for the night before.
I was looking for a run to do on Friday morning and late on Thursday had a notification that two of my Desal segments had been beaten. So I went out to the Desal on Friday morning and ran the anti clockwise full loop after a short warmup. I ran the warmup at 5 minute pace (1 km) and then stepped it up on the segment. I ran the first of the segment in 4:10 and then ran the next two at 4:05 pace. I slowed on the rising section out near the Powlett river, running the next three at 4:15 pace. With one kilometre to go I really stepped it up and finished with a 4 minute kilometre. I absolutely smashed the segment, running 7 km in 29:32 (at 4:11 pace). My entire run covered 8 km and averaged 4:16 pace. It was a great hitout. After the run I went down to the beach and soaked in the low tide rock pools to cool the hips.
On Friday afternoon Heather and I drove to Emerald to prepare for our daughter's wedding. On Saturday morning we started he wedding day with a run at Lillydale lake parkrun. We were there early and I ran a 3 km warm up averaging 4:53 pace. The parkrun start was interesting with a biggish group setting off at a quick, but not breakneck, pace. I felt that I wanted to go faster but wasn't 100% sure of the course - so did not want to lead. We ran the first in 3:44 and then they upped the pace. It was a really hot morning - on the way to a 40 degree day - and I slowed over the second and third with a 3:52 and a 3:57. I pushed in the fourth for a 3:55 and then just eased it home with a 3:59. My parkrun time was 19:20 and I ran in seventh place.
On Sunday morning I had a lot of sugar in the system from the night before. I set off on a run into Emerald with a big up hill start. I started with a very stiff 5:33 and then ran some 5+ minute pace in toward Emerald with a fair bit of it up hill. I crossed the Puffing Billy track and then turned onto the trail that runs along the train line towards Cockatoo. At 3.7 km in the track was headed down a steep hill so I turned back. My fourth was a 5:11 so I stepped it up a bit. I ran the fifth and sixth at around 4:46 pace and then really started to loosen up. My seventh was a 4:35 and I ran the last 500 m at 4:31 pace. My average pace was 4:57 for the 7.5 km run.
Monday January 8th to Sunday January 14th
On Monday morning I ran a short course around the block. At 5:22 it was a slow start. I ran the next couple at around 4:55 pace and then the fourth and fifth in the mid 4:40s. I covered 5.5 km and averaged 4:56 pace.
I was out again on Monday afternoon for the weekly interval session. There were six of us running today. I ran for right on 30 minutes, running six repeats plus a short cool down, covering 6.5 km. In my first (warm up) I managed a 3:49 peak pace. My second and third intervals peaked at 3:18 and 3:16 respectively. With a 3:29 peak pace I was a little slower in the fourth. I peaked at 3:16 pace in the fifth interval and then really pushed in the sixth to peak at 3:12 pace. It was the fastest that I have run for a while and I was pretty happy with the consistency.
I ran into Moama and then across the bridge to Echuca on Thursday morning, our final morning in Moama. I then ran around the levee there, putting on the pace for the Strava segment. I was under 5 minute pace from the start and hit some good sub 4 minute pace around the levee. I picked up the pace in the last 2 km again, finishing with a 4;32 and a 4:29. I averaged 4:39 pace for the 9 km run.
It was out to the Heathlands for a local run on Friday morning. The forecast tmperature was high but the day started with extremely low cloud - very humid - with the moisture hanging in the air and not falling. I headed off down the path to Cutlers beach, running the first three real easy at just over 5 minute pace. As I warmed up I picked up the pace and settled into some nice comfortable 4:40s, with my sixth kilometre a 4:37. It was only a 6.12 km run and I averaged 4:57 pace, running for just under 30 minutes. Before the run I had jumped on the scales at home and weighed in at 88.0 kg - putting me about 4 kg above my preferred running weight. It has been a pretty good holiday with heaps of food and drink.
The crowds were big at Inverloch parkrun (211 runners) on Saturday morning. It was warm and humid with low cloud as I warmed up. i ran my usual 3.3 km warmup but was on pace from early on. i averaged 4:42 pace without a real massive step up as the run progressed.
Quite a few ran past me at the start as i was determined not to have a real fast first 100 m. So I spent the first two km overtaking those in front, getting to third place. The first kilometre was a handy 3:39 and I followed up with a 3;44. I was catching the kid in front of me in the third kilometre and I ran a 3:49, passing him early in the fourth. I did slow a bit in the fourth but the kid in front of me was also slowing (the boy in third had latched on and was staying with me.) I ran a 3:53 for the fourth. We all grouped up early in the fifth but the boy in front was able to pull away again. I suspect i could have passed him if I had gone all out but I wasn't prepared to push any harder. I caught him again about 200 m out and he pulled away again. I finished in second place, bringing it home with a 3:50. My parkrun time was 18:57 with the average pace at 3:47 pace. I was happy to be under 19 minutes given I am carrying a bit of excess weight.
I had run 70.2 km for the week, my biggest week since a 75 km week in late May. I have now put together nine consecutive 60 plus kilometre weeks of running. It has been over two months since my last 2 day break (Nov 23 & 24) and I have run on 61 out of the last 65 days - with only one day off in the last 46 days.
On Saturday morning I was up early to fit in a cycle to parkrun. I averaged 25 km/h for the 15 km out to Inverloch. Then I set off on my warm up. It feels so strange starting to run after having been on the bike. I ran 3.3 km and averaged 4:44 pace.
There weren't any real fast runners at the parkrun start and I found myself leading the pack out to the first turn. I was determined to ease into it but it was a pretty disappointing first kilometre 3:51. I really stepped on the gas (and pulled away from the pack) in the second. The breeze was now behind me too. I was much happier with the 3:46 for the second but determined not to lose pace and followed up with a 3:48. I could really feel the air flow in my face in the fourth. The breeze had started to pick up. I was out on my own and trying to keep my focus but the fourth was a 3:53. I had a feeling that a real good kilometre would get me close to a sub 19. I pushed and pushed (with the help of the wind). There was a lot of support from the other parkrunners too. I was fast all the way to the line and stopped my watch at 18:59 - but the official parkrun time was 19:00 (on both watches). That last kilometre had been a 3:39. In effect I had run the parkrun backwards as I often start with something in the 3:30s. Average pace was 3:47 per kilometre.
On Sunday morning the local tides were heading towards Low tide as I woke up. I ate some breakfast and set off to Williamsons Beach. It was the perfect morning - heaps of sun and not a breath of wind. I headed off towards Cutlers beach, slowly at first, and soon settled into some nice solid 4:40 pace. I had a break at the turn around and then headed back, running comfortably. Once again I settled in at 4:40 pace. I ran past the Williamsons entry and down to the rock pools only to find them all full of sand. I found a couple to bathe in and then headed back on foot. I had run 10.8 km and averaged 4:46 pace.
It was out to Kilcunda to host a Headlampers run after work on Thursday. There were six of us running down towards the Mouth of Powlett and back. It was a quite leisurely pace. The three blokes ran down to the Mouth and the three girls turned back. After six pretty easy kilometres the pace really lifted back up the rise on the rail trail into Kilcunda. We ran the seventh in 5:05 and then the eighth in 4:45. All up I ran 8.88 km at an average of 5:23 pace.
I cycled out to parkrun on Saturday morning, averaging over 25 km/h for the 15 km ride out there. I ran a solid warm up averaging 4:45 pace for the 3.3 km and losing a lot of sweat. I drank and stretched before the start. With Shem running this week we set a pretty good pace from the start, running the first in 3:40. I had led out to the turn but Shem passed me early in the second and then I just went with him. I was running so comfortably and when I asked the body for a bit more it was just there - such an excellent feeling. I was on his tail right through the second and we ran a 3:36. I passed him early in the third and led out to the second turn, pushing out much harder than usual. I pushed through to the gathering area and started to put on a little gap. The third was a 3:42. The gap started opening up then and I started to find it harder to keep up the full-on speed. My fourth was a disappointing 3:55 so I really pushed out of that last turn and all the way home. I did finish with a 3:48 to average 3:44 pace for the run. My parkrun time was 18:41, nineteen seconds ahead of second place and 26 ahead of Shem. I was pretty happy to be able to produce that so early in the campaign and feel that I probably did have more to give if I was pushed.
It was out to the Heathlands for a nice easy run on Sunday morning. The cool change was through so the conditions were much nicer. I was under 5 minute pace from the start. I ran most of the way in to Harmers Haven and then back. I returned along the top fire trail that runs along the fence line. I was running quite nicely, with good pace, and was around 9 km when I got back to the car - so I extended the run to make it a TEN. I averaged 4:45 pace for the 10.2 km run.
Monday February 12th to Sunday February 18th
After work I drove straight out to Inverloch and changed into my running gear for an interval session. I ran most of it with Jesse and was running quite well right from the start. I ran the first out and back (1 km) in 4:44 and peaked at 3:32 pace on the first interval. I peaked at 3:04 pace on the second and then really let fly on the third. I ran most of it at under 3 minute pace, peaking at 2:47 pace - YES 2:47 pace! .... and held that pace for a fair distance. I equaled the interval record on the Strava segment. It is 130 m on the Strava segment and i ran it in 21 seconds. It was significantly better than my next best! I peaked at 3:04 pace in the fourth - holding back a little as there was a really slight soreness in the hamstring from the previous effort - and then peaking at 3:13 pace in the fifth. In the final interval I hit 3:14 pace and held it for a time. I ran 6.3 km and averaged 4:32 pace. Again I pulled up well from the run. The hamstring feels fine.
Tuesday morning I was a little stiff after two strong runs the previous day. I stretched and then set off slowly on a longer course. I started with a 5:34 and then a 5:12 before getting under 5 minute pace. I settled at around 4:50 pace and then went for a hard run through the Wetlands after running along South Dudley road. My sixth was a 4 minutes flat and then I pulled it back to run through the town, again settling at around 4:50 pace. I ran 10.25 km in just a tick over 50 minutes, averaging 4:53 pace.
Wednesday arrived and my third Mona Fartlek of this series. I felt a little stiff but stretched well and set off without an extended warm up. My only warmup was the first five minutes built into the session. I didn't quite get the first kilometre into the five minute warm up and then I was off, into the wind, for my first 90. I was under 4 minute pace right from the start, the same speed as last week for the first 90 but slower for the second. My four sixties were all around the same pace as last week so I was just a little behind Mona number 2. I really picked it up in the thirties, particularly the first two which were much faster then last week. I was also faster for three of the four fifteens. My spilts were:
I was looking for a run to do on Friday morning and late on Thursday had a notification that two of my Desal segments had been beaten. So I went out to the Desal on Friday morning and ran the anti clockwise full loop after a short warmup. I ran the warmup at 5 minute pace (1 km) and then stepped it up on the segment. I ran the first of the segment in 4:10 and then ran the next two at 4:05 pace. I slowed on the rising section out near the Powlett river, running the next three at 4:15 pace. With one kilometre to go I really stepped it up and finished with a 4 minute kilometre. I absolutely smashed the segment, running 7 km in 29:32 (at 4:11 pace). My entire run covered 8 km and averaged 4:16 pace. It was a great hitout. After the run I went down to the beach and soaked in the low tide rock pools to cool the hips.
On Friday afternoon Heather and I drove to Emerald to prepare for our daughter's wedding. On Saturday morning we started he wedding day with a run at Lillydale lake parkrun. We were there early and I ran a 3 km warm up averaging 4:53 pace. The parkrun start was interesting with a biggish group setting off at a quick, but not breakneck, pace. I felt that I wanted to go faster but wasn't 100% sure of the course - so did not want to lead. We ran the first in 3:44 and then they upped the pace. It was a really hot morning - on the way to a 40 degree day - and I slowed over the second and third with a 3:52 and a 3:57. I pushed in the fourth for a 3:55 and then just eased it home with a 3:59. My parkrun time was 19:20 and I ran in seventh place.
On Sunday morning I had a lot of sugar in the system from the night before. I set off on a run into Emerald with a big up hill start. I started with a very stiff 5:33 and then ran some 5+ minute pace in toward Emerald with a fair bit of it up hill. I crossed the Puffing Billy track and then turned onto the trail that runs along the train line towards Cockatoo. At 3.7 km in the track was headed down a steep hill so I turned back. My fourth was a 5:11 so I stepped it up a bit. I ran the fifth and sixth at around 4:46 pace and then really started to loosen up. My seventh was a 4:35 and I ran the last 500 m at 4:31 pace. My average pace was 4:57 for the 7.5 km run.
Monday January 8th to Sunday January 14th
On Monday morning I ran a short course around the block. At 5:22 it was a slow start. I ran the next couple at around 4:55 pace and then the fourth and fifth in the mid 4:40s. I covered 5.5 km and averaged 4:56 pace.
I was out again on Monday afternoon for the weekly interval session. There were six of us running today. I ran for right on 30 minutes, running six repeats plus a short cool down, covering 6.5 km. In my first (warm up) I managed a 3:49 peak pace. My second and third intervals peaked at 3:18 and 3:16 respectively. With a 3:29 peak pace I was a little slower in the fourth. I peaked at 3:16 pace in the fifth interval and then really pushed in the sixth to peak at 3:12 pace. It was the fastest that I have run for a while and I was pretty happy with the consistency.
On Tuesday morning I drove out to the Heathlands for a longer run around the boundary. I was at 5 minute pace on the sandy entry track from the main carpark. I ran out to the far boundary and along with the pace up and down but generally under 5 minute pace. I ran on the track into Harmers Haven and then back and took the Collins track over to Cutlers beach. I finished on the track (with boardwalk) back to the carpark - effectively running the boundary. As I finished I have averaged 4:53 pace for the 10.4 km run.
It was out to the Desal on Wednesday morning to get back my Strava segment on the clockwise loop. I ran a warmup on the path into the plant and back on the boardwalk, running that first kilometre in 5:08. Then I stretched and set off on the full clockwise loop. I started with a 4:03 and then a 3:58 up to the top of the hill / lookout. The pace eased back a little after that hot start but stayed well under 4:10. I ran a 4:11 in the tough section for the seventh but then finished strong with some 4:05 running. I easily took the segment and averaged 4:12 pace for the entire 8.3 km run. It was pretty sunny while running and it took a bit out of me.
I ran in the sun again on Thursday morning, driving out to the Cape Paterson surf beach for a run. I am using the holidays to get out and about for some runs as I don't really enjoy running on our rough road. It was a slow warm up with the first kilometre a 5:26 on the coastal path. I was running sub 4:50 by the third and kept some good pace around the coast. I ran to about half way between The Oaks and Twin Reefs and turned back to Cape. I ran a nice quick 4:32 on the downhill end section of the coast road and then turned up Seaward drive to run along the back of the town. I ran to The cape development and then returned to the surf beach along the tracks there, running the tenth kilometre in 4:35 and then holding great speed to the end. I averaged 4:49 pace and covered 10.4 km in just on fifty minutes.
On Friday I stayed in bed and read, having my first day off for the month (plus a fair bit of December). My last run-free day had been December 15th.
Saturday morning and we were back at Inverloch parkrun for the first time in 2018. I ran my usual warmup, covering 3.2 km at an average of 4:47 with the pace progressing as I ran. As parkrun started I ran to the front and led the group out to the first turn. After the turn two speedsters ran past me and I settled into third position. We had run the first kilometre in 3:34, slightly faster than I am up to sustaining at the moment. I settled the pace for the second and ran it in 3:50 and then the third in 3:52. At that point I thought that the second placed runner was slowing and pushed to try and make up ground. I ran my fourth in 3:49 and then pushed all the way back to finish with a 3:48, staying in third place. I was back under the nineteen minutes with an official 18:55. There is plenty of pace to come back so I'm looking forward to another tilt at the PB in the coming months.
I doubled-up on Saturday afternoon with a low tide beach run at Williamsons. With rain approaching on the radar I went out a bit before I had planned and set off towards Harmers Haven. The beach was deserted with the breeze coming in off the ocean. I started with a 5:18 and then picked it up as I loosened. I settled into some nice pace either side of 4:50 and was running well. My seventh was a 4:35 with the breeze in my face. I ran6.5 km and averaged 4:54 pace for the run.
On Sunday morning I was back out that way for a run on the Desal tracks. While all the hard-liners were running across the Mornington Peninsula in the Two Bays run I was on the much more sedate local trail. As the body warmed up I settled into some very nice sub-4:50 pace, running around the top and then visiting the bird hide on the return. I ran across the road and then up to the lookout, much slower than my sub 4 there earlier in the week. As I finished I had averaged 4:46 pace for the 8.1 km run and a total of 64.1 km for the week in just under the five hours.
Monday January 15th to Sunday January 21st
On Monday morning I drove out to Inverloch and ran up Townsend Bluff. I parked near the Angling club and ran straight into the camping area at 5:19 pace. I ran up the bluff at 5 minute pace and picked up speed down the other side. I ran on the boardwalk behind the Manna Gum resort and back and then onto Bayview avenue, running along Bayview at 4:37 pace. I ran back onto the coast pathway and back to the car, running the last 500 m at 4:28 pace. All up I averaged 4:51 pace for the 8.5 km run.
I was back out at Inverloch for some intervals before tea. I ran three sets of two intervals with a drink break between each. I only ran the return interval which had the breeze at my back tonight. It is a 170 m interval near the end of the 1 km loop. In the first set I peaked at 3:41 pace and then 3:26 pace on the second interval. My third and fourth intervals were very similar, peaking at 3:24 and 3:25 pace respectively. After a second break I ran my fifth loop and really had a massive crack at the interval. My fifth interval peaked at 3:07 pace and I held my pace under 3:10 pace for a good part of it. On my sixth, and final, interval I peaked at 3:18 pace and then ran a slightly extended cool down. I had covered 6.5 km on the course and averaged 4:45 pace.
On Tuesday morning I drove out to the Heathlands for a recovery run. It was a slow start with the first three kilometres slower than 5 minute pace. That was spent running through the enclosed walking paths - I ran down the boardwalk track and around onto Collins track to start off. When I got out to the open tracks the pace picked up. I ran out towards the east boundary and turned up a fire trail, running at 4:45 pace. I finished strongly and covered 6.6 km in just on 33 minutes. I averaged 4:58 pace.
There was no run on Wednesday morning because we had our second relay race late Wednesday afternoon. This time we had 39 runners - 13 teams of three. I was running in a team with Heather and Steve Fuery. Heather has been sore lately so I was to run 5 laps and Heather the 3. I ran all of the wetlands tracks in the warmup, checking the course markings in the process. It was hot and I lost a lot of sweat. This time I ran the opening lap, but I had been sitting down sorting out the teams for a long time after the warm up and didn't stretch properly so my start was a little subdued and I never really got into it until the last 500 m or so. I struggled with the heat and was slower in the second and third laps but I had another runner on my tail in the fourth and found some good speed. It was real hard work in the fifth but I really came home strongly with some 3:43 pace in the last 500 m. A summary of my laps follows:
First lap: 3:51 for the first km and then 3:44 pace home => 5:30 @ 3:49 pace average
Second lap: 3:58 for the first km and then 3:49 pace home => 5:49 @ 3:55 pace average
Third lap: 4:04 for the first km and then 3:48 pace home => 5:49 @ 3:59 pace average
Fourth lap: 3:55 for the first km and then 3:47 pace home => 5:42 @ 3:53 pace average
Fifth lap: 4:05 for the first km and then 3:43 pace home => 5:50 @ 3:58 pace average
I was a little disappointed with my running - especially that first lap where I had two runners ahead of me and a real opportunity to get fast. I'll just have to put that down as a learning experience. After the first set of relays, two weeks ago, I didn't sleep well because my hips just never cooled down. Tonight I ran some cold water into the bath and sat in there, with my hips under water, then showered, then sat in the water again to cool the hips and legs down.
I was up and running again at 7 am on Thursday morning, less than 11 hours
after finishing the last Wetlands loop.
It was a slow start with a stiff and rusty body. The first kilometre was a 5:42 but I did pick
up the pace slowly as the body warmed up.
I ran anti-clockwise around the small loop, stopping at the top of the
hill to take in the view. Then I ran out
to the bird hide and was starting to feel good so I extended the run around the
full loop. In the end I ran just over 8
km and averaged 5:10 pace. I then drove
to the Williamsons car park and walked down and around to the rock pools (it
was low tide) to soak in them and cool down the body. It was a cool morning but heating up quickly
(on the way to 37 degrees). It was quite
nice in the rock pools and I could have stayed there for hours but had to get
home as we were heading off to Moama.
The temperature had passed 40 degrees at Moama on
Thursday and it had been a warm night but I was up at the crack of dawn and set
off on a short run in the coolest part of the day (it was around 18
degrees). I ran east from the park, out
past the war museum, starting at 5:10 pace.
I was soon running just under 5 minute pace, running to Horseshoe lagoon
and stopping to have a look at the river there.
I was back at that pace as I started heading home but picked up that
pace on the way back. I ran my fifth
kilometre in 4:40 and then opened up a little in the sixth for a 4:19. At 6.7 km the run was a little longer than I
had planned. I averaged 4:51 pace. With the temperature forecast to pass 40
again a lot of the day will be in the pool.
Straight after the run I went down to the beach and soaked my legs for a
few minutes.
It stayed hot for most of the night and only cooled a
little in the middle of the night. The
temperature shot up as the sun came up and it was getting up towards 30 as we
arrived at parkrun. I ran a solid
warmup, averaging 4:38 pace for a 2.8 km run.
I was under 5 minute pace right from the start.
I got to the front at the parkrun start but was passed by
two men and a fast young girl in the first kilometre. I started with a 3:42 and those three had put
in a fair gap on me. I was running on my
own and slowed to a 3:56 in the second.
I was trying to push but the heat was just taking it out of me. I also had a sore spot high on the right
hip. My third was a 4:01. I pushed and pushed, trying to believe that I
could catch the runner in front but had nothing and ran another 4:01 in the
fourth. After the last riverside rise I
was on flat ground in the fifth and pushed with everything. It was hard but I managed to finish with a
3:54 – it felt much faster than that – to record a parkrun time of 19:37. It was respectable but I would have loved a
sub nineteen.
On Sunday I was up early and out running, but not quite
before sunrise. The temperature didn’t
get down below 20 overnight so it was a relatively warm run. I ran out of the park and turned east, out
past the Military Museum. I turned down
the no through road towards the nearby resort but turned to run down to the
boat ramp – that is very close to our park.
My first three kilometres were quite slow with the first around 5:20 and
the next two at just over five minute pace.
I had pulled up sore high on the right hip from parkrun – the calf /
hamstring injury that has plagued me for months now just moving through. I had massaged heat into it before the run
but I was still feeling it in the run.
On the way out to the boat ramp there were three Eastern Grey roos
watching me. The smaller adult and
juvenile bounded away but the bigger one just stayed on the road. I gave him the widest berth possible and kept
my eye on him the whole time. I ran back
on the riverbank trail running east towards the resort. The pace started to quicken and I got below 5
minute pace. As I hit the main road
again the hip was quite sore. I pushed
through to 6 km and ended up with a 6.6 km run, averaging 4:57 pace. I showered and cooled the hip after the run
and it did settle down during the morning.
Later on in the day the temperature in Moama hit 40 degrees for the
fourth day in a row. It is a nice dry
heat though and we are spending a lot of the time in the pool. I am hoping the pool will help the hip
settle.
Monday January 22nd to Sunday January 28th
I woke with the Corellas again on Monday morning and got
organised for a run. The hip was feeling
much better but I rubbed heat into it before stretching anyway. I ran out the park, the start was pretty
slow, and turned towards the Military Museum again. This time I just kept following the straight
road that goes all the way to the river
- a spot called Fish Hook Bend.
My first kilometre was a 5:21 but then I was just over 5 minute pace for
the second and just under for the third.
I then settled at about 4:50 pace as I ran out and then back into town
on a road further inland. I ran through
Moama and headed back past the Bowling Club.
I thought that I pushed for the eighth but was not really significantly
quicker. I did push in the ninth and ran
a 4:28, starting to feel strong and comfortable. I ran back into the park and our camp, having
covered 9.74 km and averaging 4:54 pace upon my return. It is due to be another hot day today but
there is a nice cloud cover.
I set my alarm for 6 am on Tuesday, aiming for a longer
run. I have a Strava segment that I had
previously tried to get twice and missed both times. The body is feeling the relentless
day-after-day running and was a bit stiff to start with. My hip felt fine but my right knee and
hamstring were just a little stiff and I have a soreness / tightness near my
left Achilles. I started with a 5:28
then followed up with a 5:11 and then a 5:03.
Slowly I was getting better, running toward Victoria. I started moving quicker on the other side of
the bridge with the next two kilometres to the segment start in the 4:50s. I was able to quicken when I got to the
segment, running the sixth in 4:27 and then following up with a 4:15 and then a
4:12. I slowed back to near 5 minute
pace after the segment, running back to the bridge and Moama. I ran through the Moama wetlands at Horseshoe
Bend, along the board walk and then the trails.
When on the road again I sped up for a fastish finish. My thirteenth was a 4:33 and then I finished
with a 4:29. I ran 14.27 km and averaged
4:46 pace. It was my longest run, and
first time over the hour, since my Gold Coast half marathon in early July.
On Wednesday morning I headed north on Moama
street and onto a trail alongside the railway track. Again the body was stiff to start with (I
have only had three days off running since the start of December). My first kilometre was a 5:24, followed by a
5:04 and then a 4:57. I settled the pace
in the 4:50s as I worked through the trails at the back (north) of Moama. As I got back into town the pace quickened a
little with the eighth a 4:47. I then
ran into the Moama wharf, stopping there for a stretch over the mighty Murray
river. I ran out on the wooded trail,
picking up the pace on the return. I
finished with a 4:36 and then a 4:34 to get the average pace down to 4:54
pace. Back at the trailer I had covered
10.05 km. It is turning into a big week.
I ran into Moama and then across the bridge to Echuca on Thursday morning, our final morning in Moama. I then ran around the levee there, putting on the pace for the Strava segment. I was under 5 minute pace from the start and hit some good sub 4 minute pace around the levee. I picked up the pace in the last 2 km again, finishing with a 4;32 and a 4:29. I averaged 4:39 pace for the 9 km run.
It was out to the Heathlands for a local run on Friday morning. The forecast tmperature was high but the day started with extremely low cloud - very humid - with the moisture hanging in the air and not falling. I headed off down the path to Cutlers beach, running the first three real easy at just over 5 minute pace. As I warmed up I picked up the pace and settled into some nice comfortable 4:40s, with my sixth kilometre a 4:37. It was only a 6.12 km run and I averaged 4:57 pace, running for just under 30 minutes. Before the run I had jumped on the scales at home and weighed in at 88.0 kg - putting me about 4 kg above my preferred running weight. It has been a pretty good holiday with heaps of food and drink.
The crowds were big at Inverloch parkrun (211 runners) on Saturday morning. It was warm and humid with low cloud as I warmed up. i ran my usual 3.3 km warmup but was on pace from early on. i averaged 4:42 pace without a real massive step up as the run progressed.
Quite a few ran past me at the start as i was determined not to have a real fast first 100 m. So I spent the first two km overtaking those in front, getting to third place. The first kilometre was a handy 3:39 and I followed up with a 3;44. I was catching the kid in front of me in the third kilometre and I ran a 3:49, passing him early in the fourth. I did slow a bit in the fourth but the kid in front of me was also slowing (the boy in third had latched on and was staying with me.) I ran a 3:53 for the fourth. We all grouped up early in the fifth but the boy in front was able to pull away again. I suspect i could have passed him if I had gone all out but I wasn't prepared to push any harder. I caught him again about 200 m out and he pulled away again. I finished in second place, bringing it home with a 3:50. My parkrun time was 18:57 with the average pace at 3:47 pace. I was happy to be under 19 minutes given I am carrying a bit of excess weight.
On Sunday morning I headed to the Desal early, needing 12.25 km to get to 70 for the week. A 40 degree day was forecast. I was starting my run as the sun was rising. It looked brilliant coming up behind the wind turbines. I started slowly with the first a 5:18. I then settled into some 4:50 pace for three and then down into the 4;40s - the progression being quite natural and not forced at all. Early on I was not sure that i would get to the 70 but as the run progressed I found the kilometres. I had started with an anti-clockwise loop of the course, going via the bird hide where i stopped for a look around. After the loop I continued across the road and ran the boundary track and then got back and ran over the hill. I stopped at the top - it was an extraordinary morning. At the top of the hill I was 9.7 km in so I decided I would get the full distance. My tenth kilometre was my fastest at 4:38 with the last two just a touch slower. I had to run out to the boardwalk and back to get the distance and i finished with 12.74 km, averaging 4:47 pace.
I had run 70.2 km for the week, my biggest week since a 75 km week in late May. I have now put together nine consecutive 60 plus kilometre weeks of running. It has been over two months since my last 2 day break (Nov 23 & 24) and I have run on 61 out of the last 65 days - with only one day off in the last 46 days.
Monday January 29th to Sunday February 4th
The holiday is over but there was to be one last run before I went back to work. It was a really warm night with the low at around 28 degrees just before sunrise. Very humid too. The air was so warm as I set of out the front gate with the sun slowly rising. I was running the 6 km course and had decided to put in an effort towards the end of each kilometre. In the first I peaked at 4:13 pace, running that first kilometre in 5 minutes flat. I ran the second in 4:41 with a peak pace of 3:42 pace. The third was also a 4:44 with a 3:44 peak and the fourth was a 4:34 with a 3:36 peak. The fifth was run in 4:30 and the peak pace was 3:39 while I ran the sixth in 4:28 and peaked at 3:44 pace. All up I ran the 6 km in 28 minutes and averaged 4:40 pace.
The cool change came in at around 3 pm but the humidity stuck around. I ran the interval course after work, running 6 intervals. The first interval peaked at 3:46 pace and the second at 3:28 pace, not a bad start considering that the body didn't feel that it was moving that freely. I peaked at 3:42 pace in the third and then went hard in the fourth to peak at 3:17 pace. I forgot to run in the fifth and went late but peaked at 3:30 pace. The final one was a good interval with a 3:19 peak. I put in some extra distance at the end points and manage to stretch the six intervals out to a 7 km run. I averaged 4:41 pace for the session.
I had a two day break on Tuesday and Wednesday just to give the body time to catch up. No running and no cycling.
On Thursday I was up early to fit in a 10 km run. It was a rusty start with a 5:10 then a 5 minute kilometre but then I was running freely. I progressed slowly to a 4:36 for the fifth and then ran a couple around 4:40 pace. I was under 4:30 pace for the ninth and then finished with a 4:22. I averaged 4:47 pace in running the 10 km in just over 47 minutes.
I ran again after work, wanting to start running Mona fartleks again. As it was my first I was not looking for a fast one first up and so chose to do no extra warm up, other than the first 5 minutes. I started stiffly and with a heavy - after work - body. I ran the first kilometre in 4:58 and then I was into the fartlek running. The pace in the first 90 second effort was never quicker than 4:06 pace while I hit some 3:51 pace in the second lot. I was a little quicker in the sixty second efforts with the second of them the best (with the wind behind me), peaking at 3:38 pace and averaging 3:48 pace. I turned after the second sixty and found myself running into the wind. It slowed me and I averaged over 4 minute pace for the third sixty. I was a bit quicker in the thirties but really struggled to accelerate into the wind, and had a similar issue with the fifteens. My average for each spilt was as follows:
4:17 & 4:07 / 3:59, 3:48, 4:03, 3:56 / 3:52, 3:51, 4:05, 3:55 / 3:47, 3:55, 3:50, 3:55
I only ran 6.56 km in the 30 minute run and the average pace was 4:34 pace, well down on the distances I was getting (around 7 km) in the Mona fartleks last year.
Friday February 2nd - 85.9 kg
Friday morning is weigh-in morning and I was substantially lighter than the unofficial weight of 88 kg last Friday. I ran a light, easy, short run on Friday morning. I was well over five minute pace early and just slowly increased the speed as the body loosened up. When loose and running comfortable I was running at around 4:43 pace. I averaged 4:54 pace for the 6 km run.
On Saturday morning I was up early to fit in a cycle to parkrun. I averaged 25 km/h for the 15 km out to Inverloch. Then I set off on my warm up. It feels so strange starting to run after having been on the bike. I ran 3.3 km and averaged 4:44 pace.
There weren't any real fast runners at the parkrun start and I found myself leading the pack out to the first turn. I was determined to ease into it but it was a pretty disappointing first kilometre 3:51. I really stepped on the gas (and pulled away from the pack) in the second. The breeze was now behind me too. I was much happier with the 3:46 for the second but determined not to lose pace and followed up with a 3:48. I could really feel the air flow in my face in the fourth. The breeze had started to pick up. I was out on my own and trying to keep my focus but the fourth was a 3:53. I had a feeling that a real good kilometre would get me close to a sub 19. I pushed and pushed (with the help of the wind). There was a lot of support from the other parkrunners too. I was fast all the way to the line and stopped my watch at 18:59 - but the official parkrun time was 19:00 (on both watches). That last kilometre had been a 3:39. In effect I had run the parkrun backwards as I often start with something in the 3:30s. Average pace was 3:47 per kilometre.
I had a short cool down with Kate and then I rode the bike home - mostly with the wind at my back - via Cape Paterson. It was a 25 km ride and I was spent when I got home.
On Sunday morning the local tides were heading towards Low tide as I woke up. I ate some breakfast and set off to Williamsons Beach. It was the perfect morning - heaps of sun and not a breath of wind. I headed off towards Cutlers beach, slowly at first, and soon settled into some nice solid 4:40 pace. I had a break at the turn around and then headed back, running comfortably. Once again I settled in at 4:40 pace. I ran past the Williamsons entry and down to the rock pools only to find them all full of sand. I found a couple to bathe in and then headed back on foot. I had run 10.8 km and averaged 4:46 pace.
Monday February 5th to Sunday February 11th
I went out for a short run on Monday morning, taking the 6 km course in the fog. Pace was slow to start with a real strong progression; 5:28 then 5:01 then 4:43 for the first half. I extended the run by running out to McKenzie street. I pretty much held that 4:40s pace for the second half to average 4:52 pace for the 7.06 km run.
The weekly interval session had me out at Inverloch straight after work. I stopped at the supermarket to buy some potato chips before my run. I was a touch stiff at the start but soon loosened up. I peaked at 3:20 pace in the first interval, running a 5 minute first kilometre. In the second I peaked at 3:12 pace and sustained sub 3:20 for the interval. I only got to 3:44 pace in the third interval and then forgot about the fourth because I was running and chatting. I was back on track for the fifth, peaking at 3:24 pace and then followed up with two strong efforts with a 3:08 peak in the sixth and a 3:02 peak in the final interval. It was a solid 7.38 km run that averaged 4:38 pace.
On Tuesday morning I ran over to the golf course to run the front nine holes. Again it was a slow start progressing from 5:16 to 5:00 to 4:51 and then 4:43 once I hit the golf course. I ran the course in the mid to low 4:40s and then accelerated in the last two kilometres, finishing with a 4:29 and a 4:21. I averaged 4:45 pace in running 9.2 km.
With the heat returning I decided to run my Mona fartlek in the morning instead of after work. So I got up and drove to the Guide Park to get started before sunrise. It was a lovely run with the sun rising behind me out near the Powlett flats. I never had any extra warm up, just the 5 minutes built into the workout. I ran that at right on 5 minute pace and then was on pace right from the start of the 90 minute efforts. I averaged 3:30 pace for the second ninety. I averaged 3:35 pace for the first 60 and then was under 3:30 pace for the other three sixties. My first and last thirty were fast - under 3:30 pace but the middle ones were a touch slower - room for improvement. I had great pace for the first fifteen but that pace just dropped off a little each time for the remainder. I cooled down at 4:42 pace and covered 6.83 km for the 30 minute session - almost 300 m further than last week. I averaged 4:23 pace for the run. My splits for the Mona fartlek efforts were:
3:54 & 3:30 / 3:35, 3:26, 3:26, 3:28 / 3:27, 3:39, 3:38, 3:26 / 3:27, 3:28, 3:31, 3:38
I started the day on Thursday with a warm air short and sharp run. I had a real quick progression over the first 4 km and then just eased it back for the run home. I started with a 5:27, then a 4:58, 4:31 and got real quick with a 3:55 for the fourth. I brought it home at around 4:15 pace, averaging 4:33 pace for the 6.7 km run.
It was out to Kilcunda to host a Headlampers run after work on Thursday. There were six of us running down towards the Mouth of Powlett and back. It was a quite leisurely pace. The three blokes ran down to the Mouth and the three girls turned back. After six pretty easy kilometres the pace really lifted back up the rise on the rail trail into Kilcunda. We ran the seventh in 5:05 and then the eighth in 4:45. All up I ran 8.88 km at an average of 5:23 pace.
Friday February 9th - 85.0 kg
I had the day off on Friday. I had a nice dip in the water before tea out at Inverloch.
I cycled out to parkrun on Saturday morning, averaging over 25 km/h for the 15 km ride out there. I ran a solid warm up averaging 4:45 pace for the 3.3 km and losing a lot of sweat. I drank and stretched before the start. With Shem running this week we set a pretty good pace from the start, running the first in 3:40. I had led out to the turn but Shem passed me early in the second and then I just went with him. I was running so comfortably and when I asked the body for a bit more it was just there - such an excellent feeling. I was on his tail right through the second and we ran a 3:36. I passed him early in the third and led out to the second turn, pushing out much harder than usual. I pushed through to the gathering area and started to put on a little gap. The third was a 3:42. The gap started opening up then and I started to find it harder to keep up the full-on speed. My fourth was a disappointing 3:55 so I really pushed out of that last turn and all the way home. I did finish with a 3:48 to average 3:44 pace for the run. My parkrun time was 18:41, nineteen seconds ahead of second place and 26 ahead of Shem. I was pretty happy to be able to produce that so early in the campaign and feel that I probably did have more to give if I was pushed.
I cycled home from parkrun, via Cape Paterson, a 23 km ride. In the afternoon I had a nice dip in the waves at Venus Bay.
It was out to the Heathlands for a nice easy run on Sunday morning. The cool change was through so the conditions were much nicer. I was under 5 minute pace from the start. I ran most of the way in to Harmers Haven and then back. I returned along the top fire trail that runs along the fence line. I was running quite nicely, with good pace, and was around 9 km when I got back to the car - so I extended the run to make it a TEN. I averaged 4:45 pace for the 10.2 km run.
Monday February 12th to Sunday February 18th
I have started the new week with two awesome Monday runs. It is hard to believe that I have found this form so quickly. Now I only have to start sustaining it over distance.
Monday morning was cool with threatening skies and a thick damp air. I stretched and set off on a shortish run. I discovered a segment in Wonthaggi last week that I wasn't aware of - down McKenzie street from the motel to Korumburra road. I decided this morning to have a crack on it, but it has some pretty good pace on it. I started with a 5:14 while warming up and then progressed quickly to a 4:58 and the third, after starting the segment was a 4:21. I stopped and stretched about 200m before the segment and then just let it go after turning around the motel. It felt fast, REAL FAST. The first half was real easy and then I had to work real hard to keep the pace up. I got it back and then eased up as I got near the corner. I SMASHED it! I ran the 830 m segment in 2:53, an average of 3:27 pace. I beat it by 4 seconds! I then eased around the corner and got some breath back before pushing again to Wentworth road. I had tied the "Around the Bend" segment last week (at 3:59 pace average) and wanted to see if the pace down McKenzie would get it for me - the segment runs along McKenzie and Korumburra roads. I slowly re-built the pace ans was running at 3:45 pace as I got to the corner. I got the segment by a massive 21 seconds, averaging 3:44 pace. I eased it back and then ran home at just a tick over 4:30 pace. In all I ran 6.75 km in just under 31 minutes and averaged 4:35 pace. I pulled up really well.
Tuesday morning I was a little stiff after two strong runs the previous day. I stretched and then set off slowly on a longer course. I started with a 5:34 and then a 5:12 before getting under 5 minute pace. I settled at around 4:50 pace and then went for a hard run through the Wetlands after running along South Dudley road. My sixth was a 4 minutes flat and then I pulled it back to run through the town, again settling at around 4:50 pace. I ran 10.25 km in just a tick over 50 minutes, averaging 4:53 pace.
Wednesday arrived and my third Mona Fartlek of this series. I felt a little stiff but stretched well and set off without an extended warm up. My only warmup was the first five minutes built into the session. I didn't quite get the first kilometre into the five minute warm up and then I was off, into the wind, for my first 90. I was under 4 minute pace right from the start, the same speed as last week for the first 90 but slower for the second. My four sixties were all around the same pace as last week so I was just a little behind Mona number 2. I really picked it up in the thirties, particularly the first two which were much faster then last week. I was also faster for three of the four fifteens. My spilts were:
3:54 & 3:39 / 3:34, 3:26, 3:24, 3:29 / 3:21, 3:24, 3:37, 3:36 / 3:24, 3:30, 3:25, 3:33
Overall I ran 6.93 km this week, around 100 m further than in Mona 2. I averaged 4:20 pace. I have really found a lot in my 30 km for the first three days this week.
Mona Fartlek #3 - heartrate data |
I was hosting the Headlampers run again this Thursday so I never ran in the morning, planning a longer run late afternoon. It started raining - light squally rain - at lunchtime and just stopped as we were stretching for the Headlampers run. I had the change of clothes but never got wet. There were five of us running and we started with a loop of Townsends Bluff, running from the boat ramp in Inverloch. It was a slow, steady group run with the pace about 5:30s. Heather dropped off when we returned to the boat ramp and four of us headed to Ayr creek. Megan and I picked up our pace near the end, finishing with a 5:10. All up I ran 11.3 km in 62 minutes, averaging 5:29 pace. I pulled up a little sore - just general soreness through the back.
Friday February 16th - 84.9 kg
Friday February 16th - 84.9 kg
I took the day off running on Friday. Heather and I drove to Echuca for a music festival - the Echuca Riverboats music festival.
Our motel was only 200m from the parkrun start so we didn't need a terribly early start after the previous nights music. I ran a 2.6 km warmup along the Campaspe, in the opposite direction to parkrun. I averaged 4:42 pace. I had a good stretch before parkrun, feeling reasonably fresh. At the start I ran to the front and then had three get past me early. As they slowed I got back past all three before the end of the first kilometre. It was a fast one too at 3:36. Two of the men went with me after I passed them so then I was in my favourite situation - in front with runners breathing down my neck. In that situation I have this attitude that I won't let them pass me easily. I felt one of them drop off in the second where I ran a 3:40. I was really determined not to let the pace fall off in the third this week. I turned at half way with the second runner still right behind me. I pushed hard around the post and then really found nice pace on a down slope. My third was a 3:42. I pushed and pushed in the fourth to make it hard to get past me. His breathing was noisy but not dropping off. The support at Echuca is pretty good and I got to the four in 3:39. He ran past me early in the fifth and I just couldn't go. I felt as though I was slowing and just tried to give all I had. I watched him pulling away and kept trying to go hard. In the end I ran the fifth in 3:40 to record my third fastest 5 km of all time. My parkrun time was 18:18, a new age group record at Echuca and my new PB there.
Saturday night was quite late with Neil and Liam Finn putting on a great performance at the end of a big day. I was still up at 7am and out for a run on Sunday morning though. I ran out to Rotary park and then back to the Campaspe bridge, then ran the other side of the river. I ran out to the harness racing track and did a loop there. The pace was never anything special, either side of 5 minute pace. I put in a burst at the end of the 7.9 km run to get the pace down to 4:58 on average.
We were in bed early on Sunday night and I got a good sleep. There was rain falling outside for most of the early hours. It finished just as I got up so i ran in the damp air on wet roads. I ran out to get onto a segment that crosses the two Campaspe foot bridges. I went hard on the segment running a 3:54 then a 3:48 and a 3:49 for the 3rd, 4th and 5th kilometres. I eased up for the last 2 km and averaged 4:17 pace for the 7 km run. After the run I had a dip in the motel pool - my fourth in the four days we were there.
Monday February 19th to Sunday February 25th
We spent Monday morning and early afternoon driving home from Echuca, with a stop at Gaffney's bakery in Heathcote. Not long after getting home I was out to Inverloch to run some intervals in the strong easterly wind. I decided to run the intervals in reverse with the wind at my back - but running up hill. I did try to run one into the wind on my first lap but couldn't get faster than 4:15 pace with the wind pushing me back. Going the other way I hit 3:30 pace in my first interval. I peaked at 3:31 and 3:33 pace in the second and third intervals. Then I decided to really let fly and peaked at 3:08 pace in the fourth. I went hard one more time and managed to peak at 3:27 pace for a sustained interval. I ran six laps of the course, averaging 4:40 pace for the 6.35 km run.
On Tuesday morning I set off for a run around the big block in town, aiming to run 10 km. It was a slowish start with a build up from 5:18 to 5:03 then to low 4:40s as I ran into town, along White road and then South Dudley road. I stepped up the pace as i got to the wetlands and really pushed up and through the trail there, aiming for a Strava course record - which I got easily. My sixth kilometre, which started a bit before stepping up the pace, was a 4:14 and then I really eased it back once through there. I finished with some more low 4:40s and averaged 4:47 pace for the 10.2 km run.
Mona fartlek again on Wednesday, this week my fourth in the series. Again I went before work as the temperature was climbing during the day. Again no warmup but the 5 minute lead in. I was on the pace right from the start with the first 90 second effort matching the second one from last week. I averaged 3:23 pace for the second 90 second effort and flew for the 60s. With the 30s the first and last were real fast but the two in between a touch slow. My splits were:
This week I covered the 7 km, up 800 metres on last week.I averaged 4:17 pace for the full run.
I was up and out on course before 6 am on Thursday, going with Heather to the Rec Reserve to get in some speed work. I started with an outside loop of the oval and then went on the inside for a fast lap. My warmup kilometre was 5:27 and then my second, which included the hot lap, was a 4:26. I ran a fast up and down on the netball courts and then picked up the pace on Korumburra road. On the way home I also put in a fast section on the top of the new estate. I averaged 4:45 pace and ran 5.75 km.
After work on Thursday heather and I drove over to Koonwarra for a Road Runners Pizza run. I dropped Heather off and drove to Meeniyan so the car was where we were eating tea. I also decided to create a few Strava segments in Meeniyan because the cupboard was bare. I started my run by heading to the Rec Reserve and putting in a fastish lap there - i was a bit stiff. I averaged 4:03 for the 450 m to be the 1st placed runner on the segment. I then headed out on the rail trail towards Koony. I created a segment west bound across the Tarwin river bridge and ran the 230 m at 4:19 pace (4th place). I ran until I met the group then turned back at around 6.3 km in. I created another segment eastbound on the bridge and averaged 4:05 pace on the 210 m segment (3rd place). I kept pushing back towards Meeniyan, running at some nice pace. I headed off the trail just before town and ran into, and through, Meeniyan creating a fourth segment. On this one I averaged 4:12 pace over the 440 m (only one on the segment).
After the run - there were over 20 of us - we bought take away pizzas and ate them in the park in the town's centre median. Eating the pizza and drinking a Pepsi didn't help things for the friday morning weigh-in. Combined with a big weekend in Echuca, my weight went up by more than a kilo this week.
Friday February 23rd - 86.3 kg
For the third week in a row I had the day off running on Friday.
My plan for Saturday's parkrun was to run a steady two kilometres and then take off in the third for a real fast kilometre. There is a segment there but parkrun runs about 20 m past the u-turn so my time on it is slower than the clock time. My warm up started slowly and quickly picked up. I ran 3.34 km and averaged 4:47 pace. In the parkrun I ran the first two in around 4 minute pace and then clocked a 3:30 for the third. I caught up to the third placed runner early in the fourth and then gave a push to the end. It was a hot morning and hard to keep up the pace but I finished with a couple of 3:54s. My official parkrun time was a 19:23. After running it was straight down to the ocean for a nice swim. By then it was 30 degrees.
I went out to the Desal before sunrise for a nice sort surface run on Sunday morning. I started with the small loop, building the pace from mid 5s to high 4s. It was really nice running in cool air. I ran around the big loop, visiting the bird hide on the way. Pace stayed around the 4:50 mark until I got back onto the small loop again. I ran out the back track to build up the distance and then returned to complete the small loop - up and over the hill there. I finished strongly, running the twelfth in 4:24. My average pace was 4:49 pace for the 12.6 km run. I ran for just over the hour.
Monday February 26th to Sunday March 4th - taper week
I stayed in bed on Monday morning, planning on a lighter week. I did get out to intervals after work and struggled. I just didn't feel right and that, combined with a warm afternoon and a draining easterly wind just made it hard. I started with a 3 km warmup - running 500m east and then west to the end of the path and back to the stump. I had a drink and started with the intervals - again running them in reverse because of the wind. I ran four intervals. The first peaked at 3:44 pace and the second at 3:40 pace. I finished with a 3:38 peak and and then a 3:41 peak speed in the last one. I finished with another 1 km cool down. I have had a very minor issue with me left achilles recently and it pulled up a little worse than usual so I iced it after my shower. It really pulled tight - quite painfully - when cold. It did settle well later though.
I was out and running again on Tuesday morning. The achilles came up fine. It was a real head down work out. I picked up the pace slowly over the first three kilometres. I ran into town and then headed up the Bilson street hill. I ran up and over at 4:42 pace and then settled into some 4:40s on the run home. My tenth was my fastest with a 4:36 and I covered 10.7 km, averaging 4:54 pace. I iced the achilles again after the run but it didn't pull tight this time.
Another sleep in on Wednesday morning with our third Road Runners relay at the Wetlands on Wednesday evening. We made up a team of four for this race so I only had to run the three laps. I started with a warm up reconnaissance of the course. I covered 2.7 km in my warm up and averaged 4:40 pace. I ran the first lap of the relay race, tracking with Georgia for most of it. My fastest lap was my second but all were pretty consistent. I wasn't running flat out but my intensity was reasonably high. My laps were:
First lap: 4:00 for the first km and then 3:49 pace home => 5:41 @ 3:57 pace average
Our motel was only 200m from the parkrun start so we didn't need a terribly early start after the previous nights music. I ran a 2.6 km warmup along the Campaspe, in the opposite direction to parkrun. I averaged 4:42 pace. I had a good stretch before parkrun, feeling reasonably fresh. At the start I ran to the front and then had three get past me early. As they slowed I got back past all three before the end of the first kilometre. It was a fast one too at 3:36. Two of the men went with me after I passed them so then I was in my favourite situation - in front with runners breathing down my neck. In that situation I have this attitude that I won't let them pass me easily. I felt one of them drop off in the second where I ran a 3:40. I was really determined not to let the pace fall off in the third this week. I turned at half way with the second runner still right behind me. I pushed hard around the post and then really found nice pace on a down slope. My third was a 3:42. I pushed and pushed in the fourth to make it hard to get past me. His breathing was noisy but not dropping off. The support at Echuca is pretty good and I got to the four in 3:39. He ran past me early in the fifth and I just couldn't go. I felt as though I was slowing and just tried to give all I had. I watched him pulling away and kept trying to go hard. In the end I ran the fifth in 3:40 to record my third fastest 5 km of all time. My parkrun time was 18:18, a new age group record at Echuca and my new PB there.
Saturday night was quite late with Neil and Liam Finn putting on a great performance at the end of a big day. I was still up at 7am and out for a run on Sunday morning though. I ran out to Rotary park and then back to the Campaspe bridge, then ran the other side of the river. I ran out to the harness racing track and did a loop there. The pace was never anything special, either side of 5 minute pace. I put in a burst at the end of the 7.9 km run to get the pace down to 4:58 on average.
We were in bed early on Sunday night and I got a good sleep. There was rain falling outside for most of the early hours. It finished just as I got up so i ran in the damp air on wet roads. I ran out to get onto a segment that crosses the two Campaspe foot bridges. I went hard on the segment running a 3:54 then a 3:48 and a 3:49 for the 3rd, 4th and 5th kilometres. I eased up for the last 2 km and averaged 4:17 pace for the 7 km run. After the run I had a dip in the motel pool - my fourth in the four days we were there.
Monday February 19th to Sunday February 25th
We spent Monday morning and early afternoon driving home from Echuca, with a stop at Gaffney's bakery in Heathcote. Not long after getting home I was out to Inverloch to run some intervals in the strong easterly wind. I decided to run the intervals in reverse with the wind at my back - but running up hill. I did try to run one into the wind on my first lap but couldn't get faster than 4:15 pace with the wind pushing me back. Going the other way I hit 3:30 pace in my first interval. I peaked at 3:31 and 3:33 pace in the second and third intervals. Then I decided to really let fly and peaked at 3:08 pace in the fourth. I went hard one more time and managed to peak at 3:27 pace for a sustained interval. I ran six laps of the course, averaging 4:40 pace for the 6.35 km run.
On Tuesday morning I set off for a run around the big block in town, aiming to run 10 km. It was a slowish start with a build up from 5:18 to 5:03 then to low 4:40s as I ran into town, along White road and then South Dudley road. I stepped up the pace as i got to the wetlands and really pushed up and through the trail there, aiming for a Strava course record - which I got easily. My sixth kilometre, which started a bit before stepping up the pace, was a 4:14 and then I really eased it back once through there. I finished with some more low 4:40s and averaged 4:47 pace for the 10.2 km run.
Mona fartlek again on Wednesday, this week my fourth in the series. Again I went before work as the temperature was climbing during the day. Again no warmup but the 5 minute lead in. I was on the pace right from the start with the first 90 second effort matching the second one from last week. I averaged 3:23 pace for the second 90 second effort and flew for the 60s. With the 30s the first and last were real fast but the two in between a touch slow. My splits were:
3:39 & 3:23 / 3:23, 3:20, 3:23, 3:28 / 3:19, 3:28, 3:36, 3:16 / 3:24, 3:32, 3:23, 3:30
This week I covered the 7 km, up 800 metres on last week.I averaged 4:17 pace for the full run.
I was up and out on course before 6 am on Thursday, going with Heather to the Rec Reserve to get in some speed work. I started with an outside loop of the oval and then went on the inside for a fast lap. My warmup kilometre was 5:27 and then my second, which included the hot lap, was a 4:26. I ran a fast up and down on the netball courts and then picked up the pace on Korumburra road. On the way home I also put in a fast section on the top of the new estate. I averaged 4:45 pace and ran 5.75 km.
After work on Thursday heather and I drove over to Koonwarra for a Road Runners Pizza run. I dropped Heather off and drove to Meeniyan so the car was where we were eating tea. I also decided to create a few Strava segments in Meeniyan because the cupboard was bare. I started my run by heading to the Rec Reserve and putting in a fastish lap there - i was a bit stiff. I averaged 4:03 for the 450 m to be the 1st placed runner on the segment. I then headed out on the rail trail towards Koony. I created a segment west bound across the Tarwin river bridge and ran the 230 m at 4:19 pace (4th place). I ran until I met the group then turned back at around 6.3 km in. I created another segment eastbound on the bridge and averaged 4:05 pace on the 210 m segment (3rd place). I kept pushing back towards Meeniyan, running at some nice pace. I headed off the trail just before town and ran into, and through, Meeniyan creating a fourth segment. On this one I averaged 4:12 pace over the 440 m (only one on the segment).
After the run - there were over 20 of us - we bought take away pizzas and ate them in the park in the town's centre median. Eating the pizza and drinking a Pepsi didn't help things for the friday morning weigh-in. Combined with a big weekend in Echuca, my weight went up by more than a kilo this week.
Friday February 23rd - 86.3 kg
For the third week in a row I had the day off running on Friday.
My plan for Saturday's parkrun was to run a steady two kilometres and then take off in the third for a real fast kilometre. There is a segment there but parkrun runs about 20 m past the u-turn so my time on it is slower than the clock time. My warm up started slowly and quickly picked up. I ran 3.34 km and averaged 4:47 pace. In the parkrun I ran the first two in around 4 minute pace and then clocked a 3:30 for the third. I caught up to the third placed runner early in the fourth and then gave a push to the end. It was a hot morning and hard to keep up the pace but I finished with a couple of 3:54s. My official parkrun time was a 19:23. After running it was straight down to the ocean for a nice swim. By then it was 30 degrees.
I went out to the Desal before sunrise for a nice sort surface run on Sunday morning. I started with the small loop, building the pace from mid 5s to high 4s. It was really nice running in cool air. I ran around the big loop, visiting the bird hide on the way. Pace stayed around the 4:50 mark until I got back onto the small loop again. I ran out the back track to build up the distance and then returned to complete the small loop - up and over the hill there. I finished strongly, running the twelfth in 4:24. My average pace was 4:49 pace for the 12.6 km run. I ran for just over the hour.
Monday February 26th to Sunday March 4th - taper week
I stayed in bed on Monday morning, planning on a lighter week. I did get out to intervals after work and struggled. I just didn't feel right and that, combined with a warm afternoon and a draining easterly wind just made it hard. I started with a 3 km warmup - running 500m east and then west to the end of the path and back to the stump. I had a drink and started with the intervals - again running them in reverse because of the wind. I ran four intervals. The first peaked at 3:44 pace and the second at 3:40 pace. I finished with a 3:38 peak and and then a 3:41 peak speed in the last one. I finished with another 1 km cool down. I have had a very minor issue with me left achilles recently and it pulled up a little worse than usual so I iced it after my shower. It really pulled tight - quite painfully - when cold. It did settle well later though.
I was out and running again on Tuesday morning. The achilles came up fine. It was a real head down work out. I picked up the pace slowly over the first three kilometres. I ran into town and then headed up the Bilson street hill. I ran up and over at 4:42 pace and then settled into some 4:40s on the run home. My tenth was my fastest with a 4:36 and I covered 10.7 km, averaging 4:54 pace. I iced the achilles again after the run but it didn't pull tight this time.
Another sleep in on Wednesday morning with our third Road Runners relay at the Wetlands on Wednesday evening. We made up a team of four for this race so I only had to run the three laps. I started with a warm up reconnaissance of the course. I covered 2.7 km in my warm up and averaged 4:40 pace. I ran the first lap of the relay race, tracking with Georgia for most of it. My fastest lap was my second but all were pretty consistent. I wasn't running flat out but my intensity was reasonably high. My laps were:
First lap: 4:00 for the first km and then 3:49 pace home => 5:41 @ 3:57 pace average
Second lap: 3:52 for the first km and then 3:48 pace home => 5:37 @ 3:51 pace average
On Thursday I ran after work, heading out to Williamsons beach for a low tide run. I pulled up from the relays with a sore right hip - right on the bone. I am still feeling my left achilles/calf too so I took it easy. Most of the run was in the low 5s but I was a touch quicker on the return run - with the breeze slightly behind me - and ran the 5th, 6th and 7th at sub 5 minute pace. I averaged 5:03 pace for the 7.25 km run
Friday was a day off running, a fourth sleep-in for the week.
Friday March 2nd - 84.6 kg
With the KKOT on Sunday I ran an easy one at parkrun on Saturday - well 4 km of easy anyway. I started back in the pack a touch and just got a nice easy build up at the start. I hadn't run a warmup so the warmup was built into the start. I had stretched well though. I ran the first in 4:37. I stepped it up a little after the turn and ran the second in 4:16 and then put in a 4:09 for the third. At that point I caught the fourth and fifth placed runners and ran into fourth with the next two in sight. I did ease a little in the third, not wanting to push it too hard but, after the final turn, I did put the foot down (wanting to finish with a sub 4). I ran into third and then into second with Luke too far ahead to catch. I caught the second placed runner at the narrow section and had to slow to a stop momentarily before I could overtake. As I reached the finish line the fifth clicked over at a 3:43 - I was a bit surprised that I had run so quickly. My parkrun time was 21:08. Today was my 173rd parkrun and my 40th second placing - to go with my 61 fist placings.
Sunday March 4th - Keeping Kids on Track fun run
The road runners had a magnificent turn out at the local Kilcunda fun run. We were out there early to see the start of the half and 15. I ran my 2 km warm up around the streets of Kilcunda and averaged 4:37 pace. The hip was a bit sore through the warm up.
I was off to a great start in the 10 km run, leading the group over the Kilcunda trestle bridge. Lachie Connell then decided that we were running too slowly (at around 3:35 pace) and just shot past us. I completed my first kilometre in 3:38 and in third place. My second was 3:48 - a little disappointing down the hill. Hearing the next runner catching me I held the pace at 3:47 for the third but I was soon to be in fourth place. I slowed on the flats to high 3:50s just struggling to keep up the pace I was after. It is a tough course. I maintained the sub 4 pace after the turn but slowed to be just over 4 minute pace up the hill. I was working my hardest to push up the hill but just not getting what I wanted. To add to the tough terrain you start running into traffic up the hill with all the slow 5 km runners in front of you. I held the 4:02 pace to the top of the hill then really tried to lift the speed. I felt as though i had picked it up along the top but ran the tenth in 4 minutes flat. A 3:50 would have had me under 39 minutes! My official time was 39:10.
Given where I am in my current program I have to be pretty happy with that time on this course. I was never going to get down to the 37:30s - where I would have needed to be to place (yet!). The left ankle has pulled up sore again - has been for a week or so now - and the right hip is sore. I iced them both this afternoon.
Friday was a day off running, a fourth sleep-in for the week.
Friday March 2nd - 84.6 kg
With the KKOT on Sunday I ran an easy one at parkrun on Saturday - well 4 km of easy anyway. I started back in the pack a touch and just got a nice easy build up at the start. I hadn't run a warmup so the warmup was built into the start. I had stretched well though. I ran the first in 4:37. I stepped it up a little after the turn and ran the second in 4:16 and then put in a 4:09 for the third. At that point I caught the fourth and fifth placed runners and ran into fourth with the next two in sight. I did ease a little in the third, not wanting to push it too hard but, after the final turn, I did put the foot down (wanting to finish with a sub 4). I ran into third and then into second with Luke too far ahead to catch. I caught the second placed runner at the narrow section and had to slow to a stop momentarily before I could overtake. As I reached the finish line the fifth clicked over at a 3:43 - I was a bit surprised that I had run so quickly. My parkrun time was 21:08. Today was my 173rd parkrun and my 40th second placing - to go with my 61 fist placings.
Sunday March 4th - Keeping Kids on Track fun run
The road runners had a magnificent turn out at the local Kilcunda fun run. We were out there early to see the start of the half and 15. I ran my 2 km warm up around the streets of Kilcunda and averaged 4:37 pace. The hip was a bit sore through the warm up.
I was off to a great start in the 10 km run, leading the group over the Kilcunda trestle bridge. Lachie Connell then decided that we were running too slowly (at around 3:35 pace) and just shot past us. I completed my first kilometre in 3:38 and in third place. My second was 3:48 - a little disappointing down the hill. Hearing the next runner catching me I held the pace at 3:47 for the third but I was soon to be in fourth place. I slowed on the flats to high 3:50s just struggling to keep up the pace I was after. It is a tough course. I maintained the sub 4 pace after the turn but slowed to be just over 4 minute pace up the hill. I was working my hardest to push up the hill but just not getting what I wanted. To add to the tough terrain you start running into traffic up the hill with all the slow 5 km runners in front of you. I held the 4:02 pace to the top of the hill then really tried to lift the speed. I felt as though i had picked it up along the top but ran the tenth in 4 minutes flat. A 3:50 would have had me under 39 minutes! My official time was 39:10.
Given where I am in my current program I have to be pretty happy with that time on this course. I was never going to get down to the 37:30s - where I would have needed to be to place (yet!). The left ankle has pulled up sore again - has been for a week or so now - and the right hip is sore. I iced them both this afternoon.
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