At this point I am in the middle of a running program, aiming at some more speed throughout the Autumn - before it gets to cold.
I have run four weeks of Mona Fartlek runs, building the speed and distance each week. There have also been some good signs, none better than the 18:18 - out of the blue - at Echuca parkrun.
I should be reaching my peak in another month to five weeks time.
Monday March 5th to Sunday March 11th
I pulled up quite sore from the Keeping Kids on Track 10 km. The lower left calf - right at the bottom - was stiff and the soreness in my right hip/thigh flared up and was stiff. I went out for a short run before breakfast to loosen up. At 5:46 it was a very slow start, followed up with a 5:17 and then a 5:11 kilometre. A 5:10 for the fourth and then a 4:54 but I slowed to 5:05 in the last. It was a hard work run but good to get the body moving. I averaged 5:14 pace for the 6 km run.
After work I went out to Intervals. Only four of us turned up - KKOT is a run that is hard on the body. I really struggled. I ran off on some tangents just to get in the running. I only ran four intervals. The first, just over 2 km in, peaked at 4:08 pace. My second, a further 2 km in, peaked at 4:03 pace. I finished with two close together, peaking at 3:50 pace in the penultimate and at 4:01 pace in the last. I ran 7.13 km and averaged a very neat 5 minutes per kilometre. After the run I went down to the ocean and had a really nice swim.
Tuesday was a well needed day off running. I was up early anyway because Steve Moneghetti was talking at a breakfast in Wonthaggi and I had a ticket. He was amazing and, while he talked, we all got to see and touch his bronze, silver and gold Commonwealth Games medals. At the end we got some photos with the Road Runners crew.
After a week off - in prep for KKOT - it was back to the Guide Park in town to resume my Mona Fartleks. Two weeks earlier I had covered 7 km and averaged 4:17 pace. It was a quite slow 5 minute warmup and then I was into the first of the 90 second intervals. As I got near to Lower Powlett road it was obvious that I was way behind the run a fortnight earlier. Interestingly I could pretty much picture where I was at the same time in the previous run. The turn was shorter and I decided to try and make myself harder to catch. My times were starting to draw closer to the corresponding times in the previous run. I was working hard. My third 30 second split was run at 3:15 pace. At the end I had made up a fair bit of ground and had to run further around the park to run out the cool down. My splits were:
4:07 & 3:49 / 3:38, 3:30, 3:36, 3:31 / 3:32, 3:34, 3:15, 3:24 / 3:31, 3:31, 3:36, 3:38
Compared to the previous Mona Fartlek on Feb 21st.
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
On Wednesday evening Heather and I both signed up with the VCCL - Victorian Cross Country League. Matt ran a season with them in 2015 (I think) and really got his times down. Their first race is on April 15th and their season incorporates some parkruns.
I was up again on Thursday morning to run a longer mid week run. I set off towards the Wetlands, quite slowly in the first two kilometres as I ran out the stiffness. The hip/thigh was actually a little sore - although it is muscular. I was running at 4:50 pace for the third and fourth and then ran at sub 4:50 pace through the Wetlands. The pace was increasing as I warmed up. I have often slowed in the section after the Guide Park - along Graham Street - so I pushed to make sure it didn't happen today. My sixth was a 4:44 and then it was followed by a 4:38. I ran the eighth in 4:36, almost a minute quicker than my first kilometre. I was really winding it up now, clocking a 4:21 for the ninth and then just really pushing it home. My tenth was a 4:09 and i averaged 4:46 pace for the 10.1 km run. I iced the hip after stretching down.
Friday March 9th: 85.0 kg
I was up and out for a short sharp run on Friday morning - my first Friday run in over a month. The first few hundred metres were slow but the view down Oates road - looking out to the horizon with a sea of fog in between - bouyed me and I was running nicely. That first was a 5:19, followed by a 5:01 but the third and fourth were quite quick in the low 4:30s. Interestingly I was concentrating on lowering my arms and the speed just came. I eased it up deliberately for the last two, running home in mid 4:40s. I covered 6.17 km and averaged right on 4:50 pace.
It was a warmer morning on Saturday as I headed out to Inverloch parkrun. I ran a nice progression in the 3.3 km warm up and averaged 4:48 pace in it. There were some fast runners at the start line and I felt good so I thought that I might just go for it. It had been a tough week so expectations weren't high and I was just "hoping" to break 19 minutes. We got off to a quick start as I led the group out but was in third place by the first turn. That first kilometre was a fast 3:37. I pushed in the second to keep in touch and ran a nice back up with a 3:43. I slowed to a 3:47 and then a 3:50. It is pretty much a mental thing as I know I have the fitness to hold the pace - but, as I said, it had been a tough week. I really pushed hard out of the last turn and then all the way back. I had a sense of gaining on second place but he was too far ahead. I ran home in 3:43 to record an official parkrun time of 18:39. I was pretty happy with that time with plenty of improvement still to come.
On Sunday morning I was up quite early to get out to the Desal tracks. I was aiming to get to the top of the hill at sunrise. On Saturday I had been out on my paddle board and over reached with the right leg, hearing the dreaded click. That means back stiffness for a few days. So I was stiff in the lower back as I started and the pace was slow early, at 5:22 for the first. The next couple were at 5 minute pace and then I started to get quicker as I loosened up. I had run a big anti-clockwise loop and was running at sub 4:50 pace as i crossed the road to the smaller loop. I got to the top of the hill right at the moment that the sun started to pop over the horizon. It was a beautiful sun rise. I maintained sub 4:50 pace down and over the road and then ran the big loop again, going via the bird hide. Feeling good near the end I went a little harder and finished with a 4:37. All up I had run 12.7 km in just over 62 minutes, averaging 4:54 pace.
On Sunday Heather and I drove to port Albert. It had been a spectacular morning while I was running and the weather was nice at the Foster market and Agnes falls. By the time we got to Port Welshpool though the strong south westerly had come up, gusting to 50 km/h. We got to port Albert and the tide was right out. Despite the wind I was tempted to run a beach run but, feeling sore, decided against it.
Monday March 12th to Sunday March 18th
I was very stiff in the back on Monday morning - so much so that I struggled to straighten. I went out and stretched quite a bit and then set off on the Old Port trail. It was slow going early, starting with a 5:42 and then a 5:20. I started to loosen in the third and the speed picked up. I was under 4:50 pace in the fourth, where I turned back, and the fifth, starting to run nicely. I slowed over the bluff and then picked it up in the seventh to finish with a 4:27. I was feeling quite good as I stretched down. I had averaged 4:57 pace for the 7 km run, only hitting a sub 5 average in that last kilometre.
I ran again on Monday afternoon at the intervals course. We only had the five runners this week. I was only going to run the five intervals but ended up running a cool down lap with another runner to finish with 6.1 km. My intervals improved as I loosened up, progressing from peak speeds of; 3:49 to 3:29 to 3:31 and then 3:20. The fifth was slower, peaking at 3:34 pace. My average pace was 4:37 pace.
I was up again, with my stiff back, on Tuesday morning. It was improving though. I stretched and then set off on my longer course around the Guide Park. It was a slow start with the first four all slower than 5 minute pace. I started with a 5:45 and then a 5:20. But it was a real progression. My fifth was a 4:48 and I ran at around 4:50 pace for a few kilometres. My ninth was a 4:37 and then I finished with a 4:34. Once again I felt great after warming the back and loosening up. I averaged 4:59 pace in running just over 10 km in just under the 50 minutes.
Mona Fartlek morning on Wednesday and I woke with the stiffness higher up in the back. I have a feeling that the click I heard was the knee going back into place because the recovery from it has been quick. So I was feeling good for the Mona fartlek. My nineties were much faster than last week and I carried that into the four sixties. My second sixty, over Lower Powlett road, was a 3:24. I was quick with the thirties, averaging 3:16 pace for the third. I started the fifteens really well, with 3;21 pace and 3:24 but slowed in the third. Then I lost count and thought I was finished, missing the final fifteen. That cost me and I only covered the distance of 6.84 km, hoping to get 50 to 100 metres further than that this week. My splits were:
3:54 & 3:46 / 3:35, 3:24, 3:36, 3:34 / 3:26, 3:30, 3:16, 3:34 / 3:21, 3:24, 3:45, 5:00
After work on Wednesday i drove out to Williamsons beach to try and get a run in while the tide was low. I missed the low tide - it is best to be running at least half an hour before low tide - but I was fifteen minutes after. I was running nicely from the start with a 5:16 to warm up and then some solid sub 4:50 pace. With the tide coming in the water got me near the end and I slowed in the last 500 metres, running with wet runners. I covered 6.5 km and averaged 4:52 pace.
Thursday was a rest day.
Friday March 16th: 84.9 kg (after breakfast & run - forgot to weigh in first up)
On Friday morning I just went out on the short course for a bit of a hit out. It was slow going at first with a slightly stiff body. I didn't hit sub 5 minute pace until the third kilometre but then it jumped up quickly as I warmed up. I ran around 4:40 pace for the third and fourth and then the fifth in 4:14, giving it a bit of a push in the second half. I kept pushing in the first half of the sixth before easing in the last 500 metres to finish with a 4:22. All up I averaged 4:45 pace for the 6.1 km run.
The back was a little stiff on Saturday morning and I rubbed some heat into it as I left for Inverloch. The start of my warm up was sluggish but I quickened in the second and ran the third in 4:30, to average 4:53 pace for the 3.3 km run. The parkrun start was reasonably quick with a bolter putting on 30 m early. I could see he wasn't going to last and decided to just hold on for the first and haul him in in the second. That plan failed as he slowed and I caught him about 700 m in. I also had a father and son on my tail and led them to the first turn, starting with a 3:41. After the turn the son moved up on my shoulder and I just found some extra and went back past him. I was running really smoothly with good breathing. He tried again almost back to the parkrun stump and, again, i picked it up and burnt him off. I ran the second in 3:37. He tried a third time at the top of the hill and, once again, I found that extra. That time hurt him and I could feel him drop back just a little. I pushed through to the 3 km, really wanting a good third and ran it in another 3:37. Now the fourth has been disappointing lately so I was determined to push. The father past me early and put on ten metres. He was looking for the son to come through but he just couldn't go. The father then gave me back the lead. Out in front again, with a tiny gap, the mental challenge was on. I ran the fourth in 3:41 and really pushed out of the final turn. I could feel them coming and just gave all i had. I was still running pretty comfortably though. I ran home in 3:45, stopping the watch a bit past the line this week. My official time was 18:16, my second best at inverloch, averaging 3:40 pace. I pulled up really well from the run - it was a warm morning - and then went for a swim in the salty ocean.
On Saturday night I was helping out at the local 24 hour Human Powered Vehicle race. I did a shift from about midnight to 6am. It was a very warm night with a massive cool change - lots of wind - on the way, so I went out for my run in the dark before coming home. I drove out to the Desal and put on my headlamp - sun rise wasn't until about 7:15 am - and set off on some loops. The pace was slowish early as I got used to the darkness and the gravel but I was running at sub 4:50 by the third kilometre. I ran a short loop (anti-clockwise) and then a big loop with a run out to the bird hide. As I got to the Powlett side of the big loop the wind started to come up. I also started to feel my lower left calf / achilles again and slowed a little. I continued around for a second smaller loop, to get in a 10 km run. I stopped at the top of the hill with the light starting to show and got to run the last part with the headlamp turned off. I ran a total of 10.3 km and averaged 4:53 pace.
Monday March 19th to Sunday March 25th
I woke up feeling ok on Monday morning and set off on a short run around the block. My pace progressed from 5:29 to 5:00 to 4:55 to 4:37 and then 4:28 for the fifth. Then I eased up over the last few hundred metres. I averaged 4:53 pace and covered 5.35 km before heading into work for an early meeting.
I went straight from work - a late meeting - out to Inverloch for an interval run. We had a good turn out this week and I ran with TOC for a bit and Jesse for a bit. I wore my new Adizero runners for the first time, having had them in the wardrobe for quite a few weeks. Running the interval on the way back (with a west wind at my back) my first interval peaked at an impressive 3:18 pace. I peaked at 3:01 pace for the second and then held some good 3:07 pace for the third. In the fourth I peaked at 3:00 pace and then at 2:55 pace in the fifth, holding sub 3 pace for a bit of it. I ran the last two with Jesse. I finished with a cool down lap bringing the run up to 6.37 km and averaging 4:41 pace. The lower left calf / achilles / ankle was a little sore after the run.
On Monday I received my new pair of Duramo training runners in the post. they are 100 grams lighter than the old Duramos so I decided to get into them straight away. The ankle has been pulling up sore after running in the old Duramos lately so I may shelve them. Tuesday morning I was stiff in the lower back when I got up, so I rubbed in some heat before setting off. I also spent a bit of time getting the lacing right on the runners. It was a stiff slow first few hundred metres and a 5:35 first kilometre. I built to 5:07 and then 4:46 and held that pace, running strongly. After slowing slightly in the sixth I put my foot down in the seventh and ran a 4:30. I eased in the eighth and then finished with a couple of kilometres at 4:24 pace. It was a real solid run, averaging 4:47 pace - even with the sluggish start - and covering 10.1 km. I pulled up from it quite well with the ankle feeling good.
So in the past two runs I have debuted two new pairs of runners. The EVENT runners - the Adidas Adizero - weigh in at 630 grams (10 g heavier than the old Adizero). The new TRAINING runners - the Adidas Duramo 8 - weight in at 685 grams, pretty light for training runners.
My run from Saturday was featured in the local newspaper's parkrun report on Tuesday:
It was out to the Guide Park on Wednesday morning for my Mona Fartlek run, this one the seventh in the current series. There was a fairly strong east wind blowing and I was to be running north west for the first half and south east in the second. I felt good as I stretched and felt that I was running nicely in the warm up, but I didn't quite get in a kilometre in that first five minutes. I ran a couple of nice nineties - although the first was slower than I expected - and then a couple of nice fast sixties before turning. Conscious of the wind I really pushed for the remaining two sixties and maintained the same pace. I was a bit slow in the thirties, with the third the only fast one and then started with two good fifteens, lapsed in the third and then finished strongly. This week I covered 6.93 km, averaging 4:20 pace, in the 30 minute run. My splits were:
3:56 & 3:36 / 3:33, 3:30, 3:31, 3:32 / 3:35, 3:23, 3:31, 3:34 / 3:24, 3:23, 3:34, 3:17
I doubled-up again this Wednesday with a Heathlands run after work. The wind was quite strong, coming from the east but the bush of the Heathlands provided some protection. I was on pace from the start and ran some nice pace in my loop around the outside of the Heathlands. I averaged 4:47 pace for the 6 km run.
I had the day off on Thursday, replicating last week.
Friday March 23rd: 84.4 kg
I went out for a short, sharp fartlek on Friday morning. It was a slowish start - I was a little stiff but didn't need heat - but I was soon running nicely. I ran seven faster sections, running at sub-4 pace in each of them. The best was a 250m stretch on Strickland street where I was running at sub 3:30 pace. I ran 6.1 km and averaged 4:42 pace for the run.
On Sunday morning I was up early, again racing the weather. The wind was just starting to pick up but it was from the north-west and the air was warmish. The back was stiff again and I applied heat before leaving for the Desal tracks. I started slowish with a 5:19 but was under 5 minute pace for the second and quicker again for the third. While it was windy the conditions were quite good and I had soon worked up a sweat. I pushed around the small loop - anti clockwise - and then onto the big loop, running via the bird hide. There was a bit of work to do into the wind and I slowed to the 4:50s but on the other side, with the wind behind me, I was running in the 4:30s. I ran the small loop again and then ran the tenth in 4:28, coming down the other side of the hill there. On my return I had run 10.8 km and averaged a nice solid 4:46 pace. I pulled up well from this run.
Monday 26th March to Sunday 1st April
The weather had turned by Monday morning and I headed out in quite cold air for my lone run for the day (Parent/Teacher interviews at work mean't no intervals). As such I went for a slightly longer run than usual and put in some ad-hoc intervals on the way - a fartlek run. The first kilometre was quite slow but, running with Heather, and I really picked it up in the second with my first interval peaking at 4:05 pace. I ran another couple of similar paced intervals along White road and McKenzie street. I then really put in along Strickland street - a Strava segment. It was slightly into the wind but I got the course record, averaging 3:16 pace on the 250 m interval. I ran up and around the North school and back along Strickland street and then had a go at another Strava segment - the cut-through to North Wonthaggi. I averaged 3:38 pace on this up hill interval to get another course record. I broke 4 minute pace again on the road back to Oates road. I covered 8.6 km and averaged 4:44 pace.
I was out in cooler air again on Tuesday morning, heading to Bilson street to run the hill a couple of times - in preparation for the Good Friday run. The first two kilometres were quite slow and then I was under 5 minute pace in the third. I didn't really find any pace until well up the hill and around into Broome crescent, running the sixth in 4:28 pace. I pushed up the hill a second time, running the seventh in 4:36 and then easing on the way back home. I finished with some sub 4:30 pace in the tenth and eleventh and bought the average down to 4:47 pace for the 11.6 km run.
On Wednesday I woke up feeling pretty good and had a stretch. Heather was coming with me for my Mona Fartlek so i went for a short warm up while waiting for her, averaging 4:50 pace for a 1.2 km warm up. We then drove to the Guide Park and stretched some more. I went out pretty hard right from the start of the warm up 5 minutes - determined to get in 7 km. I was strong in both of the nineties, running at sub 3:40 pace. My sixties were quite consistent, although very slightly slower after turning back. My third thirty was a touch slow and then I put in some solid fifteens, with a fast finish. I was also faster in my rest periods. My splits were:
3:40 & 3:35 / 3:34, 3:30, 3:32, 3:32 / 3:24, 3:24, 3:32, 3:28 / 3:27, 3:25, 3:28, 3:20
It was a warmer morning on Saturday as I headed out to Inverloch parkrun. I ran a nice progression in the 3.3 km warm up and averaged 4:48 pace in it. There were some fast runners at the start line and I felt good so I thought that I might just go for it. It had been a tough week so expectations weren't high and I was just "hoping" to break 19 minutes. We got off to a quick start as I led the group out but was in third place by the first turn. That first kilometre was a fast 3:37. I pushed in the second to keep in touch and ran a nice back up with a 3:43. I slowed to a 3:47 and then a 3:50. It is pretty much a mental thing as I know I have the fitness to hold the pace - but, as I said, it had been a tough week. I really pushed hard out of the last turn and then all the way back. I had a sense of gaining on second place but he was too far ahead. I ran home in 3:43 to record an official parkrun time of 18:39. I was pretty happy with that time with plenty of improvement still to come.
On Sunday morning I was up quite early to get out to the Desal tracks. I was aiming to get to the top of the hill at sunrise. On Saturday I had been out on my paddle board and over reached with the right leg, hearing the dreaded click. That means back stiffness for a few days. So I was stiff in the lower back as I started and the pace was slow early, at 5:22 for the first. The next couple were at 5 minute pace and then I started to get quicker as I loosened up. I had run a big anti-clockwise loop and was running at sub 4:50 pace as i crossed the road to the smaller loop. I got to the top of the hill right at the moment that the sun started to pop over the horizon. It was a beautiful sun rise. I maintained sub 4:50 pace down and over the road and then ran the big loop again, going via the bird hide. Feeling good near the end I went a little harder and finished with a 4:37. All up I had run 12.7 km in just over 62 minutes, averaging 4:54 pace.
On Sunday Heather and I drove to port Albert. It had been a spectacular morning while I was running and the weather was nice at the Foster market and Agnes falls. By the time we got to Port Welshpool though the strong south westerly had come up, gusting to 50 km/h. We got to port Albert and the tide was right out. Despite the wind I was tempted to run a beach run but, feeling sore, decided against it.
Monday March 12th to Sunday March 18th
I was very stiff in the back on Monday morning - so much so that I struggled to straighten. I went out and stretched quite a bit and then set off on the Old Port trail. It was slow going early, starting with a 5:42 and then a 5:20. I started to loosen in the third and the speed picked up. I was under 4:50 pace in the fourth, where I turned back, and the fifth, starting to run nicely. I slowed over the bluff and then picked it up in the seventh to finish with a 4:27. I was feeling quite good as I stretched down. I had averaged 4:57 pace for the 7 km run, only hitting a sub 5 average in that last kilometre.
I ran again on Monday afternoon at the intervals course. We only had the five runners this week. I was only going to run the five intervals but ended up running a cool down lap with another runner to finish with 6.1 km. My intervals improved as I loosened up, progressing from peak speeds of; 3:49 to 3:29 to 3:31 and then 3:20. The fifth was slower, peaking at 3:34 pace. My average pace was 4:37 pace.
I was up again, with my stiff back, on Tuesday morning. It was improving though. I stretched and then set off on my longer course around the Guide Park. It was a slow start with the first four all slower than 5 minute pace. I started with a 5:45 and then a 5:20. But it was a real progression. My fifth was a 4:48 and I ran at around 4:50 pace for a few kilometres. My ninth was a 4:37 and then I finished with a 4:34. Once again I felt great after warming the back and loosening up. I averaged 4:59 pace in running just over 10 km in just under the 50 minutes.
Mona Fartlek morning on Wednesday and I woke with the stiffness higher up in the back. I have a feeling that the click I heard was the knee going back into place because the recovery from it has been quick. So I was feeling good for the Mona fartlek. My nineties were much faster than last week and I carried that into the four sixties. My second sixty, over Lower Powlett road, was a 3:24. I was quick with the thirties, averaging 3:16 pace for the third. I started the fifteens really well, with 3;21 pace and 3:24 but slowed in the third. Then I lost count and thought I was finished, missing the final fifteen. That cost me and I only covered the distance of 6.84 km, hoping to get 50 to 100 metres further than that this week. My splits were:
3:54 & 3:46 / 3:35, 3:24, 3:36, 3:34 / 3:26, 3:30, 3:16, 3:34 / 3:21, 3:24, 3:45, 5:00
After work on Wednesday i drove out to Williamsons beach to try and get a run in while the tide was low. I missed the low tide - it is best to be running at least half an hour before low tide - but I was fifteen minutes after. I was running nicely from the start with a 5:16 to warm up and then some solid sub 4:50 pace. With the tide coming in the water got me near the end and I slowed in the last 500 metres, running with wet runners. I covered 6.5 km and averaged 4:52 pace.
Thursday was a rest day.
Friday March 16th: 84.9 kg (after breakfast & run - forgot to weigh in first up)
On Friday morning I just went out on the short course for a bit of a hit out. It was slow going at first with a slightly stiff body. I didn't hit sub 5 minute pace until the third kilometre but then it jumped up quickly as I warmed up. I ran around 4:40 pace for the third and fourth and then the fifth in 4:14, giving it a bit of a push in the second half. I kept pushing in the first half of the sixth before easing in the last 500 metres to finish with a 4:22. All up I averaged 4:45 pace for the 6.1 km run.
The back was a little stiff on Saturday morning and I rubbed some heat into it as I left for Inverloch. The start of my warm up was sluggish but I quickened in the second and ran the third in 4:30, to average 4:53 pace for the 3.3 km run. The parkrun start was reasonably quick with a bolter putting on 30 m early. I could see he wasn't going to last and decided to just hold on for the first and haul him in in the second. That plan failed as he slowed and I caught him about 700 m in. I also had a father and son on my tail and led them to the first turn, starting with a 3:41. After the turn the son moved up on my shoulder and I just found some extra and went back past him. I was running really smoothly with good breathing. He tried again almost back to the parkrun stump and, again, i picked it up and burnt him off. I ran the second in 3:37. He tried a third time at the top of the hill and, once again, I found that extra. That time hurt him and I could feel him drop back just a little. I pushed through to the 3 km, really wanting a good third and ran it in another 3:37. Now the fourth has been disappointing lately so I was determined to push. The father past me early and put on ten metres. He was looking for the son to come through but he just couldn't go. The father then gave me back the lead. Out in front again, with a tiny gap, the mental challenge was on. I ran the fourth in 3:41 and really pushed out of the final turn. I could feel them coming and just gave all i had. I was still running pretty comfortably though. I ran home in 3:45, stopping the watch a bit past the line this week. My official time was 18:16, my second best at inverloch, averaging 3:40 pace. I pulled up really well from the run - it was a warm morning - and then went for a swim in the salty ocean.
On Saturday night I was helping out at the local 24 hour Human Powered Vehicle race. I did a shift from about midnight to 6am. It was a very warm night with a massive cool change - lots of wind - on the way, so I went out for my run in the dark before coming home. I drove out to the Desal and put on my headlamp - sun rise wasn't until about 7:15 am - and set off on some loops. The pace was slowish early as I got used to the darkness and the gravel but I was running at sub 4:50 by the third kilometre. I ran a short loop (anti-clockwise) and then a big loop with a run out to the bird hide. As I got to the Powlett side of the big loop the wind started to come up. I also started to feel my lower left calf / achilles again and slowed a little. I continued around for a second smaller loop, to get in a 10 km run. I stopped at the top of the hill with the light starting to show and got to run the last part with the headlamp turned off. I ran a total of 10.3 km and averaged 4:53 pace.
Monday March 19th to Sunday March 25th
I woke up feeling ok on Monday morning and set off on a short run around the block. My pace progressed from 5:29 to 5:00 to 4:55 to 4:37 and then 4:28 for the fifth. Then I eased up over the last few hundred metres. I averaged 4:53 pace and covered 5.35 km before heading into work for an early meeting.
I went straight from work - a late meeting - out to Inverloch for an interval run. We had a good turn out this week and I ran with TOC for a bit and Jesse for a bit. I wore my new Adizero runners for the first time, having had them in the wardrobe for quite a few weeks. Running the interval on the way back (with a west wind at my back) my first interval peaked at an impressive 3:18 pace. I peaked at 3:01 pace for the second and then held some good 3:07 pace for the third. In the fourth I peaked at 3:00 pace and then at 2:55 pace in the fifth, holding sub 3 pace for a bit of it. I ran the last two with Jesse. I finished with a cool down lap bringing the run up to 6.37 km and averaging 4:41 pace. The lower left calf / achilles / ankle was a little sore after the run.
On Monday I received my new pair of Duramo training runners in the post. they are 100 grams lighter than the old Duramos so I decided to get into them straight away. The ankle has been pulling up sore after running in the old Duramos lately so I may shelve them. Tuesday morning I was stiff in the lower back when I got up, so I rubbed in some heat before setting off. I also spent a bit of time getting the lacing right on the runners. It was a stiff slow first few hundred metres and a 5:35 first kilometre. I built to 5:07 and then 4:46 and held that pace, running strongly. After slowing slightly in the sixth I put my foot down in the seventh and ran a 4:30. I eased in the eighth and then finished with a couple of kilometres at 4:24 pace. It was a real solid run, averaging 4:47 pace - even with the sluggish start - and covering 10.1 km. I pulled up from it quite well with the ankle feeling good.
So in the past two runs I have debuted two new pairs of runners. The EVENT runners - the Adidas Adizero - weigh in at 630 grams (10 g heavier than the old Adizero). The new TRAINING runners - the Adidas Duramo 8 - weight in at 685 grams, pretty light for training runners.
My run from Saturday was featured in the local newspaper's parkrun report on Tuesday:
3:56 & 3:36 / 3:33, 3:30, 3:31, 3:32 / 3:35, 3:23, 3:31, 3:34 / 3:24, 3:23, 3:34, 3:17
I doubled-up again this Wednesday with a Heathlands run after work. The wind was quite strong, coming from the east but the bush of the Heathlands provided some protection. I was on pace from the start and ran some nice pace in my loop around the outside of the Heathlands. I averaged 4:47 pace for the 6 km run.
I had the day off on Thursday, replicating last week.
Friday March 23rd: 84.4 kg
I went out for a short, sharp fartlek on Friday morning. It was a slowish start - I was a little stiff but didn't need heat - but I was soon running nicely. I ran seven faster sections, running at sub-4 pace in each of them. The best was a 250m stretch on Strickland street where I was running at sub 3:30 pace. I ran 6.1 km and averaged 4:42 pace for the run.
Under threatening skies I drove out to Inverloch for parkrun on Saturday morning. I was stiff early in the warm up - and had previously rubbed heat into my back. I averaged 4:46 pace for the 3.2 km warm up, picking up the pace along the way. As the parkrun started I was straight out to the front and nobody really went with me. I pushed hard to the first turn, wanting a good time. My body felt pretty good and I ran the first kilometre in 3:40. I was a bit ahead at the first turn and had to generate all the pace solo. Unfortunately I slowed in the second - to a 3:45 - and then slowed again in the third with a 3:48. At this stage I was well and truly running solo. Angry with the loss of pace I just pushed real hard out to the final turn. The fourth was a 3:42 and the gap was even wider now. It was just a matter of keeping the concentration up all the way back. I ran as hard as I could - without the ease of the previous week - and ran home in 3:41. My official parkrun time was 18:30. Given that I was running without any challenge I have to be happy with that one. We did beat the weather / rain though. After the run I got my swim in before the rain - our first real rain in 2 months - started falling.
Monday 26th March to Sunday 1st April
The weather had turned by Monday morning and I headed out in quite cold air for my lone run for the day (Parent/Teacher interviews at work mean't no intervals). As such I went for a slightly longer run than usual and put in some ad-hoc intervals on the way - a fartlek run. The first kilometre was quite slow but, running with Heather, and I really picked it up in the second with my first interval peaking at 4:05 pace. I ran another couple of similar paced intervals along White road and McKenzie street. I then really put in along Strickland street - a Strava segment. It was slightly into the wind but I got the course record, averaging 3:16 pace on the 250 m interval. I ran up and around the North school and back along Strickland street and then had a go at another Strava segment - the cut-through to North Wonthaggi. I averaged 3:38 pace on this up hill interval to get another course record. I broke 4 minute pace again on the road back to Oates road. I covered 8.6 km and averaged 4:44 pace.
I was out in cooler air again on Tuesday morning, heading to Bilson street to run the hill a couple of times - in preparation for the Good Friday run. The first two kilometres were quite slow and then I was under 5 minute pace in the third. I didn't really find any pace until well up the hill and around into Broome crescent, running the sixth in 4:28 pace. I pushed up the hill a second time, running the seventh in 4:36 and then easing on the way back home. I finished with some sub 4:30 pace in the tenth and eleventh and bought the average down to 4:47 pace for the 11.6 km run.
On Wednesday I woke up feeling pretty good and had a stretch. Heather was coming with me for my Mona Fartlek so i went for a short warm up while waiting for her, averaging 4:50 pace for a 1.2 km warm up. We then drove to the Guide Park and stretched some more. I went out pretty hard right from the start of the warm up 5 minutes - determined to get in 7 km. I was strong in both of the nineties, running at sub 3:40 pace. My sixties were quite consistent, although very slightly slower after turning back. My third thirty was a touch slow and then I put in some solid fifteens, with a fast finish. I was also faster in my rest periods. My splits were:
3:40 & 3:35 / 3:34, 3:30, 3:32, 3:32 / 3:24, 3:24, 3:32, 3:28 / 3:27, 3:25, 3:28, 3:20
I smashed the 7 km mark, covering 7.15 km - equal to my best Mona Fartlek from last November - and averaging 4:12 pace. I pulled up really well from the run too.
I had a rest from running on Thursday. With two big days of running coming up the plan was to use them to test where I was at. I wanted a good sub 40 run on Friday and then to follow up at parkrun on Saturday.
Friday March 30th: 85.5 kg
The Leongatha Good Friday fun run was on Friday morning and we were out there at about 8:30 to prepare. I ran a 2.5 km warm up, averaging 4:40 pace - but starting slowly and winding up to some good 4:20s pace at the end.
The first two kilometres of the run are down a reasonably significant hill. It was a FAST start. I ran the first kilometre, feeling comfortable, in 3:30 and then followed up with a 3:45 in the second. I settled into some low 3:50s pace on the flat and turned in second place. As soon as I turned it was evident that there was a fair wind blowing in our face. That slowed me down as it became a bit of a push. I ran the sixth in 4:03 and slowed to 4:10 for the seventh. I was hurting and was still on the flat. The eighth was a 4:15 and then I really had to push up the hill. I could see the first placed runner the whole way. Mentally I was trying to chase him down, knowing that I was capable of running faster - but the body just wouldn't go. The ninth was a 4:19 and I was really pushing up the hill, running through the slow 5 km runners bu this stage. It was a really painful finish - just gut busting - as I looked to get to the top of the hill. At the top I could see the time clock. While I had got to the bottom in under 19 minutes I was still going to struggle to break the 40 minutes. I could see the clock ticking over for the last 200 metres. I crossed the line in 40:02 with a 4:23 for the tenth. I was second over the line.
After a short rest my mind crossed over to my recovery and I trotted off for a recovery run around town. The pace was much slower but did pick up across the recovery. I averaged 5 minute pace for the 2.4 km recovery. Later we drove to Melbourne for the footy and I really struggled sitting in the car for the 2 hours there and, later, the 2 hours back. We did break up both drives.
So now for the test at parkrun on Saturday morning. I woke and my body felt good as I did my back rolls, crunches and bicycle kicks. I felt ok stretching but when I went to run I was extremely stiff - particularly high up in the right hamstring. It was a slow start but I sped up as the body loosened. The left ankle area was also stiff. I ran the usual 3.3 km warm up and averaged 4:44 pace with some nice speed in that third kilometre.
At the start line I was aiming to just get five kilometres all under 4 minute pace. My fear was that i'd start ok but then drop off the pace. I had to run through traffic at the start but went out near the front runners. I was picking up places as the kids dropped off the pace. There was a fast runner out front and another ahead who usually runs in the 18:30s. My first kilometre was a 3:48 and I was happy with that. Conscious of a drop off - and with runners close behind - I pushed in the second. I was still a little stiff. I ran a 3:49 and then headed to the west end turn and back. I got back in 3:48 and started thinking that I could get all five under 3:50 pace. That, and the bloke on my tail, gave me the push i needed in the fourth. I was thinking that the run of sub 19s would be broken but that I could get this goal. I got to the last turn in 3:49. The goal was still alive! Only one to go and I wasn't going to let it slip now. I had been resigned to the fact that the bloke behind me would pass me at some point but, as I picked up speed after that last u-turn I felt him dropping off. I pushed and pushed all the way home. I was actually feeling quite good - stressed but good. Most of the way back I looked at my watch and had the thought that the sub 19 was still alive. It made me push even harder. I actually hit 3:19 pace, momentarily, on the down hill to the finish line. I finished with a 3:40 - YES a 3:40!!!! - to get across the line in 18:55. I was absolutely stoked with that run and the body was feeling good. I waded in the ocean after the run.
On Sunday morning I was out at the Desal nice and early - just in time to run towards the sun rise. The sun was rising, there was a full moon in the western sky and fog in the low lands. I started slowly progressing from a 5:16 for the first to a 4:37 in the fourth. By that stage I was running nicely. Having run the small loop anti clockwise I was onto the big loop, with a stop out at the bird hide. I cruised all the way around and looped back near the Williamsons beach car park. I continued back for a second pass of the big loop, this time clockwise. I ran the twelfth in 4:26, heading back towards the bird hide. I cruised home, stopping after 14.4 km in 68 minutes and averaging 4:42 pace.
Monday April 2nd to Sunday April 8th
On Monday morning I drove to the Guide park for a loop around western area mines. My left ankle was a little stiff, as was my right hamstring - very slightly. I set off slowly on the western area road, running the first in 5:07 and progressing to a 4:21 in the third. I was going to push hard back on the rail trail but chose to pull it back. Pace was still solid though. I got back and then detoured through the wetlands. I got back to the Guide Park with 9.5 km covered so i ran a few loops to get my ten. I averaged 4:37 pace for the 10 km.
With the sun getting low in the sky I drove out to Inverloch for a second Monday session on the Road Runners intervals course. I was a little sore but not too bad. I peaked at 3:42 pace in my very first interval so i had loosened pretty quickly. My second peaked at 3:30 pace and the third, while solid, only peaked at 3:39 pace. I really pushed it out in the fourth and peaked at 2:54 pace in a sustained interval. In the fifth, and final, interval I peaked at 3:33 pace and then ran out and back again for a warm down. I had averaged 4:39 pace for the 6.2 km session.
It was out to the beach on Tuesday morning for a low tide beach run. I started off towards the Mouth of the Powlett. Pace was slow at first, starting with a 5:20 and then a 5:04 before hitting sub 5 minutes pace. I stopped and had a look at the river, flowing into the ocean, and then headed back. I ran past Williamsons and then out to Baxters and a bit further towards Cutlers beach. I turned so that the run would be 10 km. I could have run a whole lot further but was feeling a little sore - especially in that left ankle - and wanted to save myself for the final Mona fartlek the next day. When I got back I had averaged 4:57 pace, running for exactly 50 minutes and covering 10.09 km. Later in the morning Heather and I drove to Meeniyan with our bikes. It was my first cycle in over a month and Heather's first in much, much longer than that. We cycled to Fish Creek and back, covering 40 km. My back pulled up a little stiff after it.
Wednesday was my final Mona fartek in the current series - my ninth session in ten weeks. I woke up feeling quite stiff, mainly in the lower back and right hip. I rubbed heat into it and also put some into my lower left leg. I ran a short, one mile, warm up averaging 4:37 pace but really picking up the speed through the warm up. Heather and I drove to the Guide park and stretched some more before setting off. Determined to run a PB I went out pretty hard from the start, running the warm up in the 4:20s. I really pushed through the first ninety, averaging 3:38 pace but then smashed the second with a 3:23 average pace. I could tell that I was well ahead of the pace and ran a couple of fast sixties before the turn. The next sixty was also fast but it was really starting to hurt. I slowed a touch in the final sixty. My first thirty was slower but then I pulled out a couple of fast ones in the middle. I was really hurting when the fifteens came around. the first was fast but the middle pair were quite slow. I really pushed in the final spring to average a 3:22 pace. At the end of that final interval I was spent but pushed it out in the 5 minute cool down. I covered a massive 7.42 km in the 30 minutes of running, averaging 4:03 pace - that is almost 300 m better than my previous best. My splits were:
Friday was my day off. I had run for 14 days straight, covering 137.7 km at an average of 4:38 pace in the past fortnight. The plan is for a rest on Friday and a progressive hitout at parkrun on Saturday and, hopefully, i'll be ready for the VCCA debut on Sunday.
Friday April 13th is exactly FIVE years - to the day - since I started recording my running using my Garmin watches (I am now onto my third watch). On Saturday April 13th in 2013 I set out on a 5 km - out and back - run in Mallacoota, very early into our trip around Australia. Since that time I have run more than 15,000 km. It has transformed my life with the discovery of parkrun and the re-starting of the Wonthaggi Road Runners group.
Saturday at parkrun the plan was for an easy progression run so I was a bit later getting out there as i wasn't doing an extended warm up. I ran up to the hill and back and stretched but was still pretty cool at the start - so it was a leisurely first 500 metres. I ran the first kilometre in 4:27 and found myself with only two runners - Mal and Trent - out ahead. I picked it up in the second and passed Mal, running a 4:06 and running really comfortably. I was under 4 minute pace in the third, running a 3:58. I ran into first place in the fourth but never picked up the speed, running a 4:00 flat. Then I turned and put the foot down. At this point my heart rate was only at 146 bpm. Four hundred metres later it was at 164 bpm and I was running at around 3:40 pace. I finished with a 3:42 to run a 20:14 for the parkrun. I was still quite fresh at the end and extensively stretched. The wind was too strong (and cold) to walk in the ocean.
Sunday April 15th - VCCL Race 1 @ Jells Park
The weather from lunch time on Saturday had been terrible. We had 15 mm of rain in the gauge on Sunday morning with more still falling and the wind was really strong. Heather and I drove the 90 minutes to Jells Park, off Fern Tree Gully road. It was still raining lightly when we arrived but the wind wasn't as strong. I ran a 2.3 km warm up, averaging 4:35 pace as I stepped up the pace.
After the warm up we collected out VCCL running shirts. My number is 280.
The VCCL draws some exceptional runners and they turned up today. There was light drizzle as we started and the lead pack really took off. I found my place but really struggled with my breathing early. I had short ins and longer outs. I started with a 3:44, slower than I wanted but it was real hard work with my breathing and the wet paths. I followed up with a 3:46 and was only starting to feel comfortable two kilometres in. I had several runners sitting in behind me and others just a bit too far ahead. A young runner overtook me and then slowed so I went past him. My third was a disappointing 3:54. I ran to the turn and pushed back. The boy passed me and slowed again so I ran back past him, then felt him drop off. My fourth was a 3:47 and I was running with daylight ahead of me. I kept up the pace in the fifth, running a 3:48. I slowed up the hill and ran my sixth in 3:54 and then cruised down the hill averaging 3:45 pace for the last 500 metres. I ran the 6.5 km in 24:55, averaging 3:48 pace. I wasn't a real long way from the front but they were far enough in front that I didn't see them cross the line. I was unplaced after handicaps were applied, as I expected, but I did win $10 for being the first unplaced first year runner.
I had a rest from running on Thursday. With two big days of running coming up the plan was to use them to test where I was at. I wanted a good sub 40 run on Friday and then to follow up at parkrun on Saturday.
Friday March 30th: 85.5 kg
The Leongatha Good Friday fun run was on Friday morning and we were out there at about 8:30 to prepare. I ran a 2.5 km warm up, averaging 4:40 pace - but starting slowly and winding up to some good 4:20s pace at the end.
The first two kilometres of the run are down a reasonably significant hill. It was a FAST start. I ran the first kilometre, feeling comfortable, in 3:30 and then followed up with a 3:45 in the second. I settled into some low 3:50s pace on the flat and turned in second place. As soon as I turned it was evident that there was a fair wind blowing in our face. That slowed me down as it became a bit of a push. I ran the sixth in 4:03 and slowed to 4:10 for the seventh. I was hurting and was still on the flat. The eighth was a 4:15 and then I really had to push up the hill. I could see the first placed runner the whole way. Mentally I was trying to chase him down, knowing that I was capable of running faster - but the body just wouldn't go. The ninth was a 4:19 and I was really pushing up the hill, running through the slow 5 km runners bu this stage. It was a really painful finish - just gut busting - as I looked to get to the top of the hill. At the top I could see the time clock. While I had got to the bottom in under 19 minutes I was still going to struggle to break the 40 minutes. I could see the clock ticking over for the last 200 metres. I crossed the line in 40:02 with a 4:23 for the tenth. I was second over the line.
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| My diabolical pace chart at Leongatha |
After a short rest my mind crossed over to my recovery and I trotted off for a recovery run around town. The pace was much slower but did pick up across the recovery. I averaged 5 minute pace for the 2.4 km recovery. Later we drove to Melbourne for the footy and I really struggled sitting in the car for the 2 hours there and, later, the 2 hours back. We did break up both drives.
At the start line I was aiming to just get five kilometres all under 4 minute pace. My fear was that i'd start ok but then drop off the pace. I had to run through traffic at the start but went out near the front runners. I was picking up places as the kids dropped off the pace. There was a fast runner out front and another ahead who usually runs in the 18:30s. My first kilometre was a 3:48 and I was happy with that. Conscious of a drop off - and with runners close behind - I pushed in the second. I was still a little stiff. I ran a 3:49 and then headed to the west end turn and back. I got back in 3:48 and started thinking that I could get all five under 3:50 pace. That, and the bloke on my tail, gave me the push i needed in the fourth. I was thinking that the run of sub 19s would be broken but that I could get this goal. I got to the last turn in 3:49. The goal was still alive! Only one to go and I wasn't going to let it slip now. I had been resigned to the fact that the bloke behind me would pass me at some point but, as I picked up speed after that last u-turn I felt him dropping off. I pushed and pushed all the way home. I was actually feeling quite good - stressed but good. Most of the way back I looked at my watch and had the thought that the sub 19 was still alive. It made me push even harder. I actually hit 3:19 pace, momentarily, on the down hill to the finish line. I finished with a 3:40 - YES a 3:40!!!! - to get across the line in 18:55. I was absolutely stoked with that run and the body was feeling good. I waded in the ocean after the run.
Monday April 2nd to Sunday April 8th
On Monday morning I drove to the Guide park for a loop around western area mines. My left ankle was a little stiff, as was my right hamstring - very slightly. I set off slowly on the western area road, running the first in 5:07 and progressing to a 4:21 in the third. I was going to push hard back on the rail trail but chose to pull it back. Pace was still solid though. I got back and then detoured through the wetlands. I got back to the Guide Park with 9.5 km covered so i ran a few loops to get my ten. I averaged 4:37 pace for the 10 km.
With the sun getting low in the sky I drove out to Inverloch for a second Monday session on the Road Runners intervals course. I was a little sore but not too bad. I peaked at 3:42 pace in my very first interval so i had loosened pretty quickly. My second peaked at 3:30 pace and the third, while solid, only peaked at 3:39 pace. I really pushed it out in the fourth and peaked at 2:54 pace in a sustained interval. In the fifth, and final, interval I peaked at 3:33 pace and then ran out and back again for a warm down. I had averaged 4:39 pace for the 6.2 km session.
It was out to the beach on Tuesday morning for a low tide beach run. I started off towards the Mouth of the Powlett. Pace was slow at first, starting with a 5:20 and then a 5:04 before hitting sub 5 minutes pace. I stopped and had a look at the river, flowing into the ocean, and then headed back. I ran past Williamsons and then out to Baxters and a bit further towards Cutlers beach. I turned so that the run would be 10 km. I could have run a whole lot further but was feeling a little sore - especially in that left ankle - and wanted to save myself for the final Mona fartlek the next day. When I got back I had averaged 4:57 pace, running for exactly 50 minutes and covering 10.09 km. Later in the morning Heather and I drove to Meeniyan with our bikes. It was my first cycle in over a month and Heather's first in much, much longer than that. We cycled to Fish Creek and back, covering 40 km. My back pulled up a little stiff after it.
Wednesday was my final Mona fartek in the current series - my ninth session in ten weeks. I woke up feeling quite stiff, mainly in the lower back and right hip. I rubbed heat into it and also put some into my lower left leg. I ran a short, one mile, warm up averaging 4:37 pace but really picking up the speed through the warm up. Heather and I drove to the Guide park and stretched some more before setting off. Determined to run a PB I went out pretty hard from the start, running the warm up in the 4:20s. I really pushed through the first ninety, averaging 3:38 pace but then smashed the second with a 3:23 average pace. I could tell that I was well ahead of the pace and ran a couple of fast sixties before the turn. The next sixty was also fast but it was really starting to hurt. I slowed a touch in the final sixty. My first thirty was slower but then I pulled out a couple of fast ones in the middle. I was really hurting when the fifteens came around. the first was fast but the middle pair were quite slow. I really pushed in the final spring to average a 3:22 pace. At the end of that final interval I was spent but pushed it out in the 5 minute cool down. I covered a massive 7.42 km in the 30 minutes of running, averaging 4:03 pace - that is almost 300 m better than my previous best. My splits were:
3:38 & 3:23 / 3:27, 3:22, 3:23, 3:33 / 3:31, 3:22, 3:24, 3:31 / 3:21, 3:38, 3:42, 3:22
I pulled up well from the run and went out for a long paddle in the afternoon to get into some water for recovery.
On Thursday morning I drove out to Cape Paterson for a run out there. As usual pace was slow early while I warmed up but I was running in the 4:40s as I hit the coast road in the third kilometre. I ran up past Undertow Bay and turned back. Back at the surf beach I had covered 7 km and averaged 4:56 pace.
Friday April 6th: 85.9 kg
I ran at the Heathlands on Friday morning - my 8th day straight in a big workload period. I progressed from 5:33 to 5:17 to 5:03 to 4:48 and then 4:33 in the fifth. I held it there and finished with my average pace on 4:55 for the 6.1 km run.
Going into parkrun I had a fair workload behind me. I was hoping for a fast one, but that is not realistic during a big workload. On top of that I woke with a sore left ankle. I ran my warmup, averaging a solid 4:40 pace for the 3.3 km run around Inverloch. I went hard at the start of parkrun with a young girl on my tail and Road Runner Jason not far behind. I ran that first in 3:41. It was hard work though and the pace dropped off to 3:48 in the second and 3:51 in the third. The young girl dropped off but Jason was coming. My fourth was a disappointing 3:54 and I pushed hard in anger out of the last turn, running a 3:42 on the run home. It was an 18:55 parkrun time, my fifth in a row under 19 minutes. Like last week i averaged 3:47 pace.
We stayed in St Kilda on Saturday night as Matt was running a triathlon - the series final - on Sunday morning. I went off on a run into South and Port Melbourne and then back along the beach. It was a slow start heading out to Albert Park but I was running at sub five pace in the second as i ran around the northern side of the lake. The pace was up and down a bit and I ran a bit further than I had planned, reaching Southbank. I then headed towards the port, hitting the beach near the Spirit of Tasmania. I ran for just on the hour, averaging 4:54 pace for the 12.3 km run. The ankle held up alright.
Monday April 9th to Saturday April 14th
Looking for a new course - just to keep it interesting - i drove out to the Western Area mine reserve when I got up on Monday morning. I had a look at the trails map and decided to run the Baxters loop. The loop is 4.5 km so I added a bit to it to get to 6 km. The ankle is a bit stiff at the moment and took time to warm up. I ran the first in 5:25 but was right on pace in the second with a 4:43. Given that I was on trails the pace was a bit up and done, but generally quite strong. I saw a baby emu out on the Baxters side of the track, just before visiting the bird hide. I ran on the road / drive out towards Baxters beach and under the wind turbines to get the extra distance, before turning and returning on the Campbell street section of the trails. I ran 6.5 km and averaged 4:49 pace.
After an afternoon of burning off and gardening I headed out to Inverloch for a short interval session. I only ran the four laps of the course tonight - aiming to lighten the running up this week in a form of taper. I was stiff when starting and ran a pretty easy first lap, peaking at 3:53 pace in the interval. The second lap was a duplicate of the first - just faster all round. The second interval peaked at 3:34 pace and then the third interval had a 3:13 peak and was sustained at under 3:20 pace. On the last lap I pushed all the way, running a 4:19 for the fourth kilometre and peaking the fourth interval at 3:20 pace. I averaged 4:38 pace for the 4.3 km run all up. After the run I waded in the ocean and, later, applied ice and heat to the ankle at various times - while watching the Commonwealth games.
On Tuesday morning I took my weary body out to the Heathlands for my 12th straight day of running. It was an easy paced run the whole way - just to stretch all the tired muscles. The left ankle and right hip were the stiffest parts. I finished with a 4:52 but this was my only kilometre under 5 minute pace. I averaged 5:15 pace for the 7.1 km run.
I felt better on Wednesday morning and drove out to Inverloch for a run. I parked at the boat ramp and headed towards Townsends Bluff. I was under 5 minute pace before the bluff, slowed on the climb and back under 5 minute pace on the other side. Back in the camping area I decided to give it a push and picked up some nice pace, running the sixth in 4:13. I ran 6.5 km and average 4:52 pace. Heather and I later went cycling between Fish Creek and Foster around lunchtime. It was a 30 plus km ride.
Feeling even better on Thursday morning I ran around Wonthaggi. It was cool when I got up but the north wind blew in some warm air and the temperature really shot up. It was like a mid-summer morning as I set off on my run. I took a kilometre to warm up and then was on some really good sub 4:40 (13 km/h) pace. The wind was changing and it seemed to be in my face most of the way around the big town block. When I got back to the Wetlands I really put the foot down to run through the area, averaging 3:48 pace on the gravel tracks. When I got back I had run right on 30 minutes, averaging 4:32 pace for the 6.6 km run.
Friday April 13th: 86.5 kgI pulled up well from the run and went out for a long paddle in the afternoon to get into some water for recovery.
On Thursday morning I drove out to Cape Paterson for a run out there. As usual pace was slow early while I warmed up but I was running in the 4:40s as I hit the coast road in the third kilometre. I ran up past Undertow Bay and turned back. Back at the surf beach I had covered 7 km and averaged 4:56 pace.
Friday April 6th: 85.9 kg
I ran at the Heathlands on Friday morning - my 8th day straight in a big workload period. I progressed from 5:33 to 5:17 to 5:03 to 4:48 and then 4:33 in the fifth. I held it there and finished with my average pace on 4:55 for the 6.1 km run.
Going into parkrun I had a fair workload behind me. I was hoping for a fast one, but that is not realistic during a big workload. On top of that I woke with a sore left ankle. I ran my warmup, averaging a solid 4:40 pace for the 3.3 km run around Inverloch. I went hard at the start of parkrun with a young girl on my tail and Road Runner Jason not far behind. I ran that first in 3:41. It was hard work though and the pace dropped off to 3:48 in the second and 3:51 in the third. The young girl dropped off but Jason was coming. My fourth was a disappointing 3:54 and I pushed hard in anger out of the last turn, running a 3:42 on the run home. It was an 18:55 parkrun time, my fifth in a row under 19 minutes. Like last week i averaged 3:47 pace.
We stayed in St Kilda on Saturday night as Matt was running a triathlon - the series final - on Sunday morning. I went off on a run into South and Port Melbourne and then back along the beach. It was a slow start heading out to Albert Park but I was running at sub five pace in the second as i ran around the northern side of the lake. The pace was up and down a bit and I ran a bit further than I had planned, reaching Southbank. I then headed towards the port, hitting the beach near the Spirit of Tasmania. I ran for just on the hour, averaging 4:54 pace for the 12.3 km run. The ankle held up alright.
Monday April 9th to Saturday April 14th
Looking for a new course - just to keep it interesting - i drove out to the Western Area mine reserve when I got up on Monday morning. I had a look at the trails map and decided to run the Baxters loop. The loop is 4.5 km so I added a bit to it to get to 6 km. The ankle is a bit stiff at the moment and took time to warm up. I ran the first in 5:25 but was right on pace in the second with a 4:43. Given that I was on trails the pace was a bit up and done, but generally quite strong. I saw a baby emu out on the Baxters side of the track, just before visiting the bird hide. I ran on the road / drive out towards Baxters beach and under the wind turbines to get the extra distance, before turning and returning on the Campbell street section of the trails. I ran 6.5 km and averaged 4:49 pace.
After an afternoon of burning off and gardening I headed out to Inverloch for a short interval session. I only ran the four laps of the course tonight - aiming to lighten the running up this week in a form of taper. I was stiff when starting and ran a pretty easy first lap, peaking at 3:53 pace in the interval. The second lap was a duplicate of the first - just faster all round. The second interval peaked at 3:34 pace and then the third interval had a 3:13 peak and was sustained at under 3:20 pace. On the last lap I pushed all the way, running a 4:19 for the fourth kilometre and peaking the fourth interval at 3:20 pace. I averaged 4:38 pace for the 4.3 km run all up. After the run I waded in the ocean and, later, applied ice and heat to the ankle at various times - while watching the Commonwealth games.
On Tuesday morning I took my weary body out to the Heathlands for my 12th straight day of running. It was an easy paced run the whole way - just to stretch all the tired muscles. The left ankle and right hip were the stiffest parts. I finished with a 4:52 but this was my only kilometre under 5 minute pace. I averaged 5:15 pace for the 7.1 km run.
I felt better on Wednesday morning and drove out to Inverloch for a run. I parked at the boat ramp and headed towards Townsends Bluff. I was under 5 minute pace before the bluff, slowed on the climb and back under 5 minute pace on the other side. Back in the camping area I decided to give it a push and picked up some nice pace, running the sixth in 4:13. I ran 6.5 km and average 4:52 pace. Heather and I later went cycling between Fish Creek and Foster around lunchtime. It was a 30 plus km ride.
Feeling even better on Thursday morning I ran around Wonthaggi. It was cool when I got up but the north wind blew in some warm air and the temperature really shot up. It was like a mid-summer morning as I set off on my run. I took a kilometre to warm up and then was on some really good sub 4:40 (13 km/h) pace. The wind was changing and it seemed to be in my face most of the way around the big town block. When I got back to the Wetlands I really put the foot down to run through the area, averaging 3:48 pace on the gravel tracks. When I got back I had run right on 30 minutes, averaging 4:32 pace for the 6.6 km run.
Friday was my day off. I had run for 14 days straight, covering 137.7 km at an average of 4:38 pace in the past fortnight. The plan is for a rest on Friday and a progressive hitout at parkrun on Saturday and, hopefully, i'll be ready for the VCCA debut on Sunday.
Friday April 13th is exactly FIVE years - to the day - since I started recording my running using my Garmin watches (I am now onto my third watch). On Saturday April 13th in 2013 I set out on a 5 km - out and back - run in Mallacoota, very early into our trip around Australia. Since that time I have run more than 15,000 km. It has transformed my life with the discovery of parkrun and the re-starting of the Wonthaggi Road Runners group.
Sunday April 15th - VCCL Race 1 @ Jells Park
The weather from lunch time on Saturday had been terrible. We had 15 mm of rain in the gauge on Sunday morning with more still falling and the wind was really strong. Heather and I drove the 90 minutes to Jells Park, off Fern Tree Gully road. It was still raining lightly when we arrived but the wind wasn't as strong. I ran a 2.3 km warm up, averaging 4:35 pace as I stepped up the pace.
After the warm up we collected out VCCL running shirts. My number is 280.
The VCCL draws some exceptional runners and they turned up today. There was light drizzle as we started and the lead pack really took off. I found my place but really struggled with my breathing early. I had short ins and longer outs. I started with a 3:44, slower than I wanted but it was real hard work with my breathing and the wet paths. I followed up with a 3:46 and was only starting to feel comfortable two kilometres in. I had several runners sitting in behind me and others just a bit too far ahead. A young runner overtook me and then slowed so I went past him. My third was a disappointing 3:54. I ran to the turn and pushed back. The boy passed me and slowed again so I ran back past him, then felt him drop off. My fourth was a 3:47 and I was running with daylight ahead of me. I kept up the pace in the fifth, running a 3:48. I slowed up the hill and ran my sixth in 3:54 and then cruised down the hill averaging 3:45 pace for the last 500 metres. I ran the 6.5 km in 24:55, averaging 3:48 pace. I wasn't a real long way from the front but they were far enough in front that I didn't see them cross the line. I was unplaced after handicaps were applied, as I expected, but I did win $10 for being the first unplaced first year runner.
VCCL - Results: I was the ninth runner over the line but finished in 15th place on handicap. I am on the same handicap as 1994 Commonwealth Games marathon silver medallist, Sean Quilty. he was 77 seconds ahead of me. I am spot 18 and had 3:35 taken off my time for handicapping.
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