Monday April 16th to Sunday April 22nd
I had originally planned to have a run on Sunday afternoon, following the VCCL race - but the dire weather put an end to that. It was still windy on Monday morning when I stepped outside but the air was quite mild. I had stiffened up overnight - particularly in the right hip and hamstring. It was a slowish start but once I warmed into it I was moving ok. I was running around 4:40 pace near the end of the 6 km run, averaging 4:59 pace.
After work it was out to Inverloch for intervals. It was a stiff start with the first out and back taking over the 5 minutes. In that first interval I peaked at 4:01 pace. The second lap was much quicker and the interval peaked (briefly) at 3:36 pace. I stretched after the first two, having decided to run three pairs of them. In the second pair my first interval peaked at 3:39 pace and the second at 3:29 pace. I was starting to feel good running now. In the third set I ran three intervals - the first on the usual back, then on the out and the final on the last back. The first of them peaked at 3:18 pace, then middle one (into the wind) peaked at 3:42 pace and the final interval peaked at 3:03 pace. All up I had run 6.4 km in thirty minutes, averaging 4:41 pace. Back at home I rubbed heat into my right hip and both hamstrings before my shower.
Tuesday morning I woke actually feeling quite good. I stretched and then set off on my 10 km course, planning to run three intervals, one on the third kilometre, then the sixth, then the ninth. I felt as though I was running nicely it was a really slow start. My first kilometre was a 5:26 and my second was a 5:14. I felt I was running much better than that. Regardless I pushed in the third and ran a 4:03. I dropped the pace back into the 4:50s for the 2 km of rest and then went for it in the sixth, running a 4:02, and slowing around the Guide Park curve. I eased it back for another 2 km and gave a real push in the ninth. This time I cracked the sub 4 pace, running a 3:51. I cruised home for the final kilometre, completing the 10 km in just over 47 minutes, averaging 4:43 pace. I felt really good after the run and after showering but stiffened a bit while sitting at my desk at work, later in the morning.
In preparation for the Great Train Race I headed out to the Desal to run hill repeats on Wednesday morning. It was a crisp, foggy morning and warming up took a while - but the sun rise was nice. I started with a 5:10 kilometre around the perimeter but then was into it, pushing hard up the hill for the first time. Average pace was in the 4:30s for much of the run. I ran up the long hill three times and then back up the other side twice, stopping at the top and returning after the last effort. All up I ran 8.9 km in just over 41 minutes, averaging 4:37 pace.
Wednesday night was Parent/Teacher interviews at school so I slept in on Thursday morning, having a day off running.
Friday April 20th - 85.4 kg
..... back to work and off the sugar (coca-cola), 1.1 kg down on last week.
On Friday morning there was a real thick fog - it was actually heavy to run through. The first two kilometres were just over 5:10 pace but then the body started warming up. I ran into town and back, picking up the pace along the way. I really put the foot down in the last two kilometres, finishing with a 4:26 and then a 4:11 and then easing back home. I ran 8.4 km and averaged 4:47 pace.
Saturday morning was just perfect and when I got out to Inverloch the tide was low so I changed my warm up to include some beach running. I ran up the ramp at the yacht club and ran a loop before running back down and finishing the 3.2 km warm up on the beach adjacent to parkrun. I averaged 4:42 pace. The plan for parkrun, devised on Friday night, was to run 3:47s all the way and just get under the 19 minutes. This was because of the Handicap Run I was organising for Sunday. At the start line though regular visitor Phillip Chapman was there. he went out fast and I followed him out, running the first in 3:35. Early in the second I moved up onto his shoulder and then ran past him. That left me as the pace setter - in retrospect a silly move. I ran the second in 3:38 and was pushing much harder than I wanted to. The third was a 3:42 and then the fourth a 3:44 and I was doing the hard work. At the last turn he was right on my tail and I was in the process of helping him get a PB. I pushed most of the way through the fifth, but when he went past me I eased up the pace, finishing with a 3:52. My parkrun time as a speedy 18:28 but I pulled up feeling just a little sore.
Out at Inverloch we had 24 runners in our first Road Runners handicap race of the season. I was the back marker, more than 25 minutes behind the starters for the 5 km run. I started 20 seconds behind Scott Morrison but made no ground, losing 5 seconds over the 5 km. I started quite well with a 3:46 and then a 3:44 out to the angling club. I slowed on the return with the hard running taking it's toll. I returned to the shelter with a 3:51 and a 3:53 and then tried as hard as I could to push in the final kilometre but had nothing. I finished with a 3:51 to run a 19:07 for the 5 km (average pace was 3:48). Pretty happy with that after the Saturday run.
Monday April 23rd to Saturday April 28th
I woke up feeling quite good on Sunday morning and headed out to the Desal to run hill repeats. It was quite foggy but not really cold. I ran an easy warm up and then headed up the hill from the south for the first time. I run back up from the north, after easing down the hill and then repeated that, running 4 km at 4:42 pace in the process. I turned and ran up from the south once more and then ran back down, finishing with a 4:31 kilometre. Back at the car I had run 6.7 km, averaging 4:46 pace.
After work on Monday I headed to Inverloch for the weekly interval session. I ran with a visitor, Stuart, from Melbourne. I was a little stiff at the start and took it easy on the warmup. That first interval had a momentary peak pace of 3:39. The second was much more sustained, peaking at 3:14 pace. I was starting to run quite well. I peaked at 3:21 pace in the third and then at 2:55 pace in the fourth. I held some 3 minute flat pace in the fifth and then finished with a fast one, peaking at 2:57 pace, holding the pace for much of the interval. I averaged 4:44 pace for the 6.2 km of running.
Tuesday morning was my third session in the set and I decided to fit three kilometre intervals into my 10 km run. Like last Tuesday I ran 2 km, ran an interval and repeated twice, with a kilometre at the end. It was a slow start. I felt stiff early and took my time to get going, enjoying the pre-sunrise over my left shoulder. My second was a 5:14 but I was able to put the foot down along White road and put in a 3:58 for my first interval. I really eased up in the recovery and then ran a 3:53 in the sixth for the next interval, around past the Guide Park. I started the final interval at the top of the hill near the North school. It was a pretty good push and I ran the ninth in 3:50 pace. I cruised home in 4:38, pushing it a little up the home hill. It was a good, solid run - covering the 10 km in under 47 minutes and averaging 4:41 pace.
Friday April 27th: 85.9 kg
Friday was another rest day. The stiffness is starting to go away and on Friday night I am feeling much more fresher. Another nights sleep should do wonders.
This Saturday was both a parkrun and a VCCL run. The VCCL series, in addition to their group races, is including a series of parkruns. The selected venue this week was Frog Hollow but runners can run at any parkrun and have times included. Heather and I ran at Inverloch as we were heading to Melbourne after the local footy and wanted to avoid the 2 trips. It was a cold morning – very cold. My foot actually numbed during the “warm”-up. I ran 3.2 km and averaged 4:45 pace, progressively accelerating. The parkrun was a time trial right from the start. Nobody went with me and I was quite a way in front at the first turn. That first kilometre was a disappointing 3:52. I wasn’t happy! I put the foot down and ran a 3:46 for the second and then followed up with a 3:48. Running back to the yacht club again I ran another slow one, a 3:51 this time. I really had to push hard to try and get under the 19 minute mark. I gave all that I had and finished with a 3:44 to get home in exactly 19 minutes flat.
Sunday April 29th - 37th Great Train Race
My philosophy in approaching this race was to have no expectations and to just enjoy the run. I had chosen to run hard on Saturday so had no expectations of a fast run. The Great Train Race has a really fast down hill start and I found myself really cruising along at a quick pace in that first kilometre. I ran a 3:33. The first hill appears soon after the 1 km mark and the pace slowed considerably with a 4:05 and then a 4:15. It is then a down hill run to the start of the big rise and I ran a 3:51 and then a 3:40, running that fifth kilometre with Matt in my sights and closing in on him. The sixth and seventh has 2 km of constant up hill, rising 117 m (5%). I was determined to really conquer it today and started overtaking right from the start. I caught Matt early, was going to run with him, but didn’t want to lose momentum. I ran the sixth in 4:26 (but the gradient assisted pace in Strava was a 3:27). It was hurting in the seventh and I felt real slow but I got to the top in 4:45, my quickest run up the hill ever. I picked it up in the eighth with a 4:07 and then hit some more (smaller) hills and ran a 4:25 and then a 4:35 into Emerald. From Emerald we start to get real good crowds and plenty of kids watching. From there I really started to enjoy the run, swapping sides of the road to give high fives. My eleventh was a 4:11 and I was really accelerating on the closed trails. I ran the twelfth in 4:02 and then flew home to run the thirteenth in 3:57. I really pushed it to the line with a sub 56 teasing me on the time clock. The train was well and truly finished but I was more than happy with my 56:02. It was the fastest of my 6 Great Train races, beating 2016 by 39 seconds.
Monday April 30th to Sunday April 6th
I actually pulled up pretty good from the hard run in the Dandenongs and headed out to the Desal for a short soft surface run on Monday morning. With a full moon in the west, the sun rising in the east, thick fog patches and a roaring surf over the dunes I headed off on the east tracks. I was stiff in the right hamstring early and started slowly heading around the small loop first. I settled into a pace just over 5 minute pace after the first kilometre and then headed off past the wind turbines after the loop. Two weren't turning as I ran past the first time but they were starting up as I returned. It was quite magical to be under them as they started up. I turned back in the fifth kilometre and found myself running more fluently. I slowly accelerated through the last 2 and a half kilometres, averaging 5:01 pace for the 6.85 km run.
Monday, after work, I was out at the Inverloch parkrun stump for an interval session. The first was a real loosener with the overall pace slower than 5 minutes and that was with an interval that had a peak speed of 4:00 pace. I picked it up in the second and my peak pace was 3:33, then the third was quicker again peaking at 3:20 pace. I peaked at 3:27 pace in the fourth and 3:29 pace in the fifth. It was a nice solid 5.3 km of running with the average pace at 3:44. I was happy with that the day after the Great Train Race.
I was up and at it to finish the set on Tuesday morning. I was a touch stiff - mainly in the right hamstring - and the first two kilometres were quite slow. I was running some kilometre intervals on my 10 km course - that is 2 easy and then 1 hard - so I pushed in the third and ran a solid 4:06. I eased up for two and then pushed past the Guide Park, running a 4:05 - giving all I had in that one. Another two easy and then I pushed hard up Wentworth and into the estate. This was a 4:02 and then I eased it back home with a 4:46. I averaged 4:47 pace for the 10 km run. The intervals were slower than last week but last week I didn't have a hard Dandenongs run on the Sunday. In the past three days I have run 38 km.
On Wednesday morning I drove to the Guide Park to start a new Mona Fartlek series. I had a little stiffness and this was reflected in my slow 5 minute warm up (5:24 pace) and my first 90 second interval. My speed improved as I warmed up but I only covered 6.67 km in the 30 minutes. My splits were:
4:13 & 3:50 / 3:45, 3:44, 3:46, 3:37 / 3:37, 3:48, 3:36, 3:34 / 3:35, 3:34, 3:48, 3:58
Monday, after work, I was out at the Inverloch parkrun stump for an interval session. The first was a real loosener with the overall pace slower than 5 minutes and that was with an interval that had a peak speed of 4:00 pace. I picked it up in the second and my peak pace was 3:33, then the third was quicker again peaking at 3:20 pace. I peaked at 3:27 pace in the fourth and 3:29 pace in the fifth. It was a nice solid 5.3 km of running with the average pace at 3:44. I was happy with that the day after the Great Train Race.
I was up and at it to finish the set on Tuesday morning. I was a touch stiff - mainly in the right hamstring - and the first two kilometres were quite slow. I was running some kilometre intervals on my 10 km course - that is 2 easy and then 1 hard - so I pushed in the third and ran a solid 4:06. I eased up for two and then pushed past the Guide Park, running a 4:05 - giving all I had in that one. Another two easy and then I pushed hard up Wentworth and into the estate. This was a 4:02 and then I eased it back home with a 4:46. I averaged 4:47 pace for the 10 km run. The intervals were slower than last week but last week I didn't have a hard Dandenongs run on the Sunday. In the past three days I have run 38 km.
On Wednesday morning I drove to the Guide Park to start a new Mona Fartlek series. I had a little stiffness and this was reflected in my slow 5 minute warm up (5:24 pace) and my first 90 second interval. My speed improved as I warmed up but I only covered 6.67 km in the 30 minutes. My splits were:
4:13 & 3:50 / 3:45, 3:44, 3:46, 3:37 / 3:37, 3:48, 3:36, 3:34 / 3:35, 3:34, 3:48, 3:58
I did run out of puff towards the end. I averaged 4:30 pace for the 30 minute session.
On Thursday morning I drove out to Williamsons for a nice low tide beach run. I started before sunrise and the conditions were perfect. I started slowly and then my pace settled into the low 4:50s after the third kilometre. I averaged 4:57 pace in running 8.35 km.
Friday May 4th: 86.8 kg
I had a rest day on Friday. I was tossing up whether to run or not and decided to turn off the alarm clock and run only if I woke up. My body decided on the extra sleep.
At Inverloch parkrun on Saturday my body felt real heavy through the warm up and into the run. I ran 3.5 km in the warm up, averaging 4:54 pace and running back along the beach. At the parkrun start I just eased into it and had a pack running with me for the first 500 m or so - with a bit of banter. I slowly picked up the pace and ran the first in 3:50. Then found myself running into the wind for the next kilometre and a half with a little lead. My head and body just weren't into it and the second was a 3:58, followed by a 3:59. I tried to push a bit, with the wind behind me, in the fourth but could only manage another 3:58. At the final turn I had a little gap but the next runner was in his thirties and bouncing along much better than I so i pushed to the end. I did put in a 3:46 to finish in 19:34 (average pace 3:54), 25 seconds ahead of second. It was my 181st parkrun.
On Sunday morning I slept in and then drove to the Heathlands after breakfast. I headed out on the path to Cutlers beach, running in the low 5s right from the start. I ran down to the beach and then along the sand to Baxters beach, all the way into a stiff breeze. Pace stayed aboy 5 minute pace right through the first 5 km and then I turned back. Running with the breeze the pace quickened immediately and I was running either side of 4:50 pace. Back at Cutlers I ran back into the Heathlands for a boundary loop. There has recently been a controlled burn so there was a large blackened section to run beside. My 11th kilometre was a run high of 4:40 pace and then I eased it back to the car park, covering 12.6 km in 62 minutes. I averaged 4:53 pace.
Monday May 7th to Sunday May 13th
I woke when Heather got up on Monday morning and turned off my alarm but then didn't go back to sleep. So I got up feeling reasonable fresh and set off on my 6 km course. After a warm up kilometre I was under 5 minute pace and then ran the third and fourth in the low 4:40s. I picked it up on the run home, running the fifth and sixth in the low 4:30s and, all up, averaged 4:47 pace for the 6 km run.
After work is was straight out to Inverloch for some intervals. We have moved to the winter course where there is more street lighting. The first was a warm up but I still hit a high of 4:07 pace and then ran the second interval with peak speed at 3:44 pace. I hit 3:38 pace in the third and then my fastest, peaking at 3:19 pace, in the fourth. The interval was into the wind so those times were pretty good. In the fifth I peaked at 3:26 pace and then 3:28 pace in the sixth. I ran a total of 6.6 km and averaged 4:47 pace for the session.
Tuesday morning and I continued my series of kilometre intervals. I varied the course this week, staying on White road and running through the secondary college at Dudley and then down Sth Dudley road. I wasn't under 5 minute pace in the first two warm up kilometres but was then able to run my first fast kilometre in 3:57. I had to work for it and really backed off the pace upon completing it. Then it was the slow build to the next interval. I was running ncely in the fifth and then was able to push for the next fast kilometre. I ran the sixth in 3:51 and then really backed off the pace again. Being the third run in a set of three I was starting to feel it, especially up the North school hill. When the time came to go I was a little slow taking off - but then really hit some nice speed to compensate. I ran that ninth kilometre in 3:48 then eased for a bit but picked it up on the run home. My tenth was a 4:42 and my average pace was 4:42 for the 10.1 km run.
My second Mona fartlek of the winter series was on Wednesday morning. It was out to the Guide park. I was feeling ok, just a tiny bit stiff but I had recovered well from the Monday & Tuesday runs. Apart from fatigue I am feeling good at the moment - no niggles. I was running well right from the start, running the first in 4:52 and then being ready to really go hard for the nineties. I stayed strong through the sixties and thirties but times dropped off in the fifteens. I did finish strongly though. My splits were:
3:42 & 3:37 / 3:42, 3:33, 3:40, 3:35 / 3:32, 3:29, 3:28, 3:36 / 3:34, 3:40, 3:47, 3:29
Friday May 11th: 86.2 kg
After thinking about sleeping in on Friday morning I did decide to get up and found my rain jacket to run in. Out stretching before the run I noticed that I could see all the stars - the sky was clear - after 38 mm of rain in 36 hours. I set off towards North Wonthaggi with a real slow start. After running a 5:30 then a 5:19 I did push to get under 5 minute pace. I kept the progression going to 4:56 and then 4:38. I pushed in the fifth, running nicely by this point, putting in a 4:10. I eased it back for the last few hundred metres and averaged 4:55 pace for the 5.3 km run.
It was the weekly drive out to Inverloch for parkrun on Saturday morning. My 3.3 km warm up didn't feel that special, with a little bit of soreness in the ankles. I averaged 4:50 pace. Matt was down for the weekend and we led the pack out at the parkrun start. It was a VCCL parkrun this week so I was keen to get in a fast time and went out pretty quickly. The first kilometre was a nice quick 3:34. After the turn it was a 1.5 km run into the wind and the pace slowed as a result. Matt was with me at the 2 km mark. I ran the second in 3:44 and then pushed out to the next turn. My third was a 3:47 but I was faster around the turn, running with the wind again. My fourth was a quicker 3:43 and I had built a little lead at this point. At the final turn I had only one runner who could catch me and I pushed out of the turn. It was a good push all the way back to the finish, running a 3:41 into the wind to record a nice 18:35 parkrun result.
There were some fast runners in the VCCL runs - with runners running parkruns all around the state. I finished 7th with my handicap continuing to drift slightly. I was on spot 20 today (1 more than my last run). My handicap time was 3:00 and Inverloch as a 40 second course adjustment so my nett time was 14:55.
On Sunday morning Matt and I picked up Mhairi and drove out to Outtrim Rec Reserve for a run up (and back down) Mount Misery. After an up and down first kilometre the road climbs steeply with a 200 m rise over 3 km. Our first kilometre was a 5:24 and then we met up with TOC who was already out doing hill repeats. Our second was a 5:37, running as a group and chatting too. About halfway through the third there is a flatter spot and I decided to push off. I ran that one in under 5 minutes and pushed all the way to the top, running a 4:45 and then waited for the others to get to the top. I cruised down the hill with TOC, running at around 5 minute pace and then ran to catch up to Matt and Mhairi at the end, running the eighth in 4:35. It was an 8 km run and my average was 5:02 pace.
After the Misery run Matt and I met up with Heather back in town for the Mothers Day run. I was starting to stiffen up, particularly in the ankles, by the time the run started so I set off at an easy pace with Heather. As I warmed up I picked up the pace and started overtaking the faster starters. When I caught Matt there were two kids out front. We picked them off but then the pace was faster than Matt wanted so he dropped off. About 3 km in I felt another runner on my shoulder. It was a teenager and he looked pretty comfortable. I was running at around 3:50 pace and feeling comfortable so i decided to race. Knowing that he would get me in a sprint finish I just started putting in some surges from late in the 4th kilometre. Over the next kilometre and a bit I surged SIX times, dropping him off in the final surge, back up on the rail trail. I then cruised home to finish the 5.2 km run in 20:26, at an average of 3:56 pace. I was pretty happy with that hitout given the two preceding runs.
Monday May 14th to Sunday May 20th
I started the week with a cold air run out on the Desal tracks. The temperature was around 4 degrees. I started slowly but was at sub 4:50 pace by the second kilometre and stayed at that pace for most of the run. I picked it up in the last, running the last 200 metres at 4:35 pace. I averaged 4:52 pace for the 6.2 km run.
After work it was out to Inverloch for Monday intervals. The first was a loosener, peaking at 4:30 pace with the second much quicker, peaking at 3:56 pace. On the next loop I continued through the camping area, running intervals between the speed humps - 4 in and 4 back out. Peak pace for each was; 3:52, 3:47, 3:55 & 3:56 on the way in and then 3:35, 3:36, 3:40 & 3:44 on the way back out. I finished that circuit with a 4:42 peak interval. The next interval peaked at 3:30 pace and then I finished with some change of pace in the last 500m of the final circuit. I hit 3:32 pace after the turn, dropped to 4 minute pace and then hit 3:35 pace before easing it back to the end. I ran 6.8 km and averaged 4:42 pace.
On Tuesday morning I was out on the 10 km course for some kilometre intervals. I have been doing these for about a month now. It was a real slow start with a 5:41 but I warmed up quickly - it was a much more mild morning - and was in the low 5s for the second. My first interval was a 3:59, dropping back to 5 minute pace at the end. My second was a 3:50 and my third was a nice fast 3:44 with some more 5 minute pace in the middle. I finished off with a 4:43 to average 4:44 pace for the 10.3 km run.
I was feeling quite good on Wednesday morning as I headed to the Guide Park with Heather for my Mona Fartlek session - my third of the current series. I have found that running the double-ups and sets of three quickens my recovery - so when there is a 24 hour break I am much better recovered. We met up with Mhairi and set off towards the rail trail. My warm up was run at 4:48 pace. I was on pace right from the first interval running at 3:35 pace in the first 90 and 3:24 in the second. I was fast all the way through with the slowest being 3:37 pace in the third 30 and the final 15. My splits were:
3:35 & 3:24 / 3:21, 3:22, 3:25, 3:32 / 3:28, 3:22, 3:36, 3:19 / 3:30, 3:28, 3:22, 3:37
Monday May 7th to Sunday May 13th
I woke when Heather got up on Monday morning and turned off my alarm but then didn't go back to sleep. So I got up feeling reasonable fresh and set off on my 6 km course. After a warm up kilometre I was under 5 minute pace and then ran the third and fourth in the low 4:40s. I picked it up on the run home, running the fifth and sixth in the low 4:30s and, all up, averaged 4:47 pace for the 6 km run.
After work is was straight out to Inverloch for some intervals. We have moved to the winter course where there is more street lighting. The first was a warm up but I still hit a high of 4:07 pace and then ran the second interval with peak speed at 3:44 pace. I hit 3:38 pace in the third and then my fastest, peaking at 3:19 pace, in the fourth. The interval was into the wind so those times were pretty good. In the fifth I peaked at 3:26 pace and then 3:28 pace in the sixth. I ran a total of 6.6 km and averaged 4:47 pace for the session.
Tuesday morning and I continued my series of kilometre intervals. I varied the course this week, staying on White road and running through the secondary college at Dudley and then down Sth Dudley road. I wasn't under 5 minute pace in the first two warm up kilometres but was then able to run my first fast kilometre in 3:57. I had to work for it and really backed off the pace upon completing it. Then it was the slow build to the next interval. I was running ncely in the fifth and then was able to push for the next fast kilometre. I ran the sixth in 3:51 and then really backed off the pace again. Being the third run in a set of three I was starting to feel it, especially up the North school hill. When the time came to go I was a little slow taking off - but then really hit some nice speed to compensate. I ran that ninth kilometre in 3:48 then eased for a bit but picked it up on the run home. My tenth was a 4:42 and my average pace was 4:42 for the 10.1 km run.
My second Mona fartlek of the winter series was on Wednesday morning. It was out to the Guide park. I was feeling ok, just a tiny bit stiff but I had recovered well from the Monday & Tuesday runs. Apart from fatigue I am feeling good at the moment - no niggles. I was running well right from the start, running the first in 4:52 and then being ready to really go hard for the nineties. I stayed strong through the sixties and thirties but times dropped off in the fifteens. I did finish strongly though. My splits were:
3:42 & 3:37 / 3:42, 3:33, 3:40, 3:35 / 3:32, 3:29, 3:28, 3:36 / 3:34, 3:40, 3:47, 3:29
I covered 6.90 km in the 30 minutes, averaging 4:21 pace. It was a big improvement on the previous week.
With a lot of rain heading our way I took the chance to fit in another run after work on Wednesday. Again I ran from the Guide Park, up around the mine trails. It was a slow start on the trails, not helped by turning too early and running on a really narrow trail. I was under 5 minute pace for the third, running the third and fourth in the mid 4:40s. Early in the fifth kilometre I had to run through a gap beside a gate to go from the trail to Campbell street. I thought that there was a gap either side and went for, what looked like, the wider gap. In the fading light I didn't see the wire and I accelerated right into it. A strand cut into my right hip and another just above the left knee. I picked myself up and completed the run, not realising the damage until i got home and showered. I finished the run strongly with a 4:15 for the sixth, running 6.18 km at 4:46 pace.
The rain started on Wednesday night. It rained right through Thursday - which I chose to be my day off - and through most of Thursday night.
Friday May 11th: 86.2 kg
After thinking about sleeping in on Friday morning I did decide to get up and found my rain jacket to run in. Out stretching before the run I noticed that I could see all the stars - the sky was clear - after 38 mm of rain in 36 hours. I set off towards North Wonthaggi with a real slow start. After running a 5:30 then a 5:19 I did push to get under 5 minute pace. I kept the progression going to 4:56 and then 4:38. I pushed in the fifth, running nicely by this point, putting in a 4:10. I eased it back for the last few hundred metres and averaged 4:55 pace for the 5.3 km run.
It was the weekly drive out to Inverloch for parkrun on Saturday morning. My 3.3 km warm up didn't feel that special, with a little bit of soreness in the ankles. I averaged 4:50 pace. Matt was down for the weekend and we led the pack out at the parkrun start. It was a VCCL parkrun this week so I was keen to get in a fast time and went out pretty quickly. The first kilometre was a nice quick 3:34. After the turn it was a 1.5 km run into the wind and the pace slowed as a result. Matt was with me at the 2 km mark. I ran the second in 3:44 and then pushed out to the next turn. My third was a 3:47 but I was faster around the turn, running with the wind again. My fourth was a quicker 3:43 and I had built a little lead at this point. At the final turn I had only one runner who could catch me and I pushed out of the turn. It was a good push all the way back to the finish, running a 3:41 into the wind to record a nice 18:35 parkrun result.
There were some fast runners in the VCCL runs - with runners running parkruns all around the state. I finished 7th with my handicap continuing to drift slightly. I was on spot 20 today (1 more than my last run). My handicap time was 3:00 and Inverloch as a 40 second course adjustment so my nett time was 14:55.
On Sunday morning Matt and I picked up Mhairi and drove out to Outtrim Rec Reserve for a run up (and back down) Mount Misery. After an up and down first kilometre the road climbs steeply with a 200 m rise over 3 km. Our first kilometre was a 5:24 and then we met up with TOC who was already out doing hill repeats. Our second was a 5:37, running as a group and chatting too. About halfway through the third there is a flatter spot and I decided to push off. I ran that one in under 5 minutes and pushed all the way to the top, running a 4:45 and then waited for the others to get to the top. I cruised down the hill with TOC, running at around 5 minute pace and then ran to catch up to Matt and Mhairi at the end, running the eighth in 4:35. It was an 8 km run and my average was 5:02 pace.
After the Misery run Matt and I met up with Heather back in town for the Mothers Day run. I was starting to stiffen up, particularly in the ankles, by the time the run started so I set off at an easy pace with Heather. As I warmed up I picked up the pace and started overtaking the faster starters. When I caught Matt there were two kids out front. We picked them off but then the pace was faster than Matt wanted so he dropped off. About 3 km in I felt another runner on my shoulder. It was a teenager and he looked pretty comfortable. I was running at around 3:50 pace and feeling comfortable so i decided to race. Knowing that he would get me in a sprint finish I just started putting in some surges from late in the 4th kilometre. Over the next kilometre and a bit I surged SIX times, dropping him off in the final surge, back up on the rail trail. I then cruised home to finish the 5.2 km run in 20:26, at an average of 3:56 pace. I was pretty happy with that hitout given the two preceding runs.
 |
| six surges in the final 1.5 km |
I started the week with a cold air run out on the Desal tracks. The temperature was around 4 degrees. I started slowly but was at sub 4:50 pace by the second kilometre and stayed at that pace for most of the run. I picked it up in the last, running the last 200 metres at 4:35 pace. I averaged 4:52 pace for the 6.2 km run.
After work it was out to Inverloch for Monday intervals. The first was a loosener, peaking at 4:30 pace with the second much quicker, peaking at 3:56 pace. On the next loop I continued through the camping area, running intervals between the speed humps - 4 in and 4 back out. Peak pace for each was; 3:52, 3:47, 3:55 & 3:56 on the way in and then 3:35, 3:36, 3:40 & 3:44 on the way back out. I finished that circuit with a 4:42 peak interval. The next interval peaked at 3:30 pace and then I finished with some change of pace in the last 500m of the final circuit. I hit 3:32 pace after the turn, dropped to 4 minute pace and then hit 3:35 pace before easing it back to the end. I ran 6.8 km and averaged 4:42 pace.
On Tuesday morning I was out on the 10 km course for some kilometre intervals. I have been doing these for about a month now. It was a real slow start with a 5:41 but I warmed up quickly - it was a much more mild morning - and was in the low 5s for the second. My first interval was a 3:59, dropping back to 5 minute pace at the end. My second was a 3:50 and my third was a nice fast 3:44 with some more 5 minute pace in the middle. I finished off with a 4:43 to average 4:44 pace for the 10.3 km run.
I was feeling quite good on Wednesday morning as I headed to the Guide Park with Heather for my Mona Fartlek session - my third of the current series. I have found that running the double-ups and sets of three quickens my recovery - so when there is a 24 hour break I am much better recovered. We met up with Mhairi and set off towards the rail trail. My warm up was run at 4:48 pace. I was on pace right from the first interval running at 3:35 pace in the first 90 and 3:24 in the second. I was fast all the way through with the slowest being 3:37 pace in the third 30 and the final 15. My splits were:
3:35 & 3:24 / 3:21, 3:22, 3:25, 3:32 / 3:28, 3:22, 3:36, 3:19 / 3:30, 3:28, 3:22, 3:37
I covered 7.16 km at an average of 4:12 pace, my second best to date.
After work on Wednesday I followed up with an easy Desal run. Right from the start I was under 5 minute pace - I usually start faster in the afternoon runs and a warmer body. I ran the first 4 km in the 4:50s, running on the track under the wind turbines. I ran onto the Cutlers Beach track and turned back when I hit the dune. The pace quickened on the way back and I was running up and around the hill in the 4:30s. The run was just under 8 km and time just under 38 minutes, averaging 4:46 pace. I pulled up really well from it.
I made it a set of three on Thursday morning with a short run across North Wonthaggi. There was no intention of running fast as this was just a recovery, leading into the weekend. I ran the first two at 5:15 pace and then naturally picked it up as the body warmed. My fifth was a 4:40 and I averaged right on 5 minute pace for the 5.2 km run.
On Friday morning I ran for the eighth straight day - my 12th run in that time. I drove out to Williamsons beach (in the dark) and went for a beach run to check out the mouth of the Powlett - which has closed up. It was a real slow start because I started on the soft sand of the track to the beach. When I was on the beach and warmed up I was running nicely, getting to 5 minute pace and then much quicker on the run back from the river, with the wind behind me. I averaged 5:05 pace for the 5.25 km, running at 4:30 pace at the end.
I had a rest day on Saturday, volunteering as the photographer at parkrun. I put the watch on and covered 2.6 km doing the job.
Heather and I drove to Heidelberg on Sunday morning for our second VCCL gathering (and fourth event - including the 2 parkruns). We used to live in Heidelberg for a couple of years in the early nineties so I went for a look around in my warm up, covering 4.2 km and averaging 4:41 pace. I was running nicely at the end.
It was a staggered start handicap race at the Warringal parklands in Heidelberg - the Rendina Classic. I was towards the back of the field with most runners getting a head start on me but still quite a few behind me. My handicap spot was 20. I started with one other and left him behind with a quick start (sub 3 pace for a very short while). I had a group of three in front who I was chasing down. I went out with a 3:35 and my breathing was really strong - deep in and quick out. I started catching runners near the end of my second - a 3:48. I held good pace for the next two but then went into the 3:50s for the fifth and sixth. Sean Quilty passed me 4.5 km into the run. I ran the first 5 km in 18:49 - I was running well. I picked it up in the seventh with a 3:50 and then pushed home with a 3:45. I was FIFTH across the line and won $20 for fifth place. I was only passed by Quilty, holding off the other back markers. My quarters were: 7:30, 7:32, 7:46 and 7:30. It was great to get back for a strong finish. My (official) time of 30:15 was a THREE minute PB for an 8 km run.
Monday May 21st to Sunday May 27th
I stayed in bed on Monday morning, needing the extra sleep. After work I drove out to Inverloch for the weekly interval session. I ran a loosener out and back, peaking at 4:37 pace on the interval. The next time I continued on and ran through the camping area, running the short intervals between the speed bumps - 4 out and then 4 back in. My peak pace on each was; 3:36, 3:53, 3:34 & 3:40 - with the wind and then; 3:56, 3:37, 3:38 & 3:55 - back into it. I then hit 3:56 pace on the standard interval on the way back and then settled into a series of four more intervals on the 1 km course. My third interval peaked at 3:57 and my fourth at 3:46. They were hard work into a strong wind. My fifth interval peaked at 3:30 pace and my final one at 3:50 pace. I ran another out and back to finish, completing 8.74 km and averaging 4:44 pace.
On Tuesday morning I was up early to run my weekly kilometre intervals. I was a little stiff so did a fair stretch before setting off. I started with a 5:28 and then picked up the pace as I warmed up and loosened. My first interval, the third kilometre was run in 4:03, quicker than I expected. I ran the recovery in between at around 4:53 pace and then pushed hard for the second interval, quite disappointed at the end when it was a slower 4:10. The recovery was slower too, running in the low 5s. I then pushed hard for the third interval, running it in 3:59 and then easing back home at 4:50 pace. The run covered 10.3 km and averaged 4:45 pace. It was a quite sluggish run with a stiff body.
The double-up and triple-up runs have the effect of shortening my recovery time - with the body recovering much more quickly.
So on Wednesday morning I got up, feeling quite good. It was out to the Guide Park for a Mona Fartlek session. I was on pace right away with a 4:40 for the first kilometre and 1060 metres covered in the first 5 minutes. I ran two solid 90s and then three good 60s before slowing in the fourth. The 30s were strong but the 15s fell away towards the end. My splits were:
3:35 & 3:34 / 3:30, 3:32, 3:31, 3:40 / 3:27, 3:37, 3:36, 3:24 / 3:28, 3:26, 3:36, 3:43
On Friday morning I ran for the eighth straight day - my 12th run in that time. I drove out to Williamsons beach (in the dark) and went for a beach run to check out the mouth of the Powlett - which has closed up. It was a real slow start because I started on the soft sand of the track to the beach. When I was on the beach and warmed up I was running nicely, getting to 5 minute pace and then much quicker on the run back from the river, with the wind behind me. I averaged 5:05 pace for the 5.25 km, running at 4:30 pace at the end.
I had a rest day on Saturday, volunteering as the photographer at parkrun. I put the watch on and covered 2.6 km doing the job.
Heather and I drove to Heidelberg on Sunday morning for our second VCCL gathering (and fourth event - including the 2 parkruns). We used to live in Heidelberg for a couple of years in the early nineties so I went for a look around in my warm up, covering 4.2 km and averaging 4:41 pace. I was running nicely at the end.
It was a staggered start handicap race at the Warringal parklands in Heidelberg - the Rendina Classic. I was towards the back of the field with most runners getting a head start on me but still quite a few behind me. My handicap spot was 20. I started with one other and left him behind with a quick start (sub 3 pace for a very short while). I had a group of three in front who I was chasing down. I went out with a 3:35 and my breathing was really strong - deep in and quick out. I started catching runners near the end of my second - a 3:48. I held good pace for the next two but then went into the 3:50s for the fifth and sixth. Sean Quilty passed me 4.5 km into the run. I ran the first 5 km in 18:49 - I was running well. I picked it up in the seventh with a 3:50 and then pushed home with a 3:45. I was FIFTH across the line and won $20 for fifth place. I was only passed by Quilty, holding off the other back markers. My quarters were: 7:30, 7:32, 7:46 and 7:30. It was great to get back for a strong finish. My (official) time of 30:15 was a THREE minute PB for an 8 km run.
I finished 5th on handicap and ran the fourth fastest time of the day. My prize was $20 for fifth place.
Monday May 21st to Sunday May 27th
I stayed in bed on Monday morning, needing the extra sleep. After work I drove out to Inverloch for the weekly interval session. I ran a loosener out and back, peaking at 4:37 pace on the interval. The next time I continued on and ran through the camping area, running the short intervals between the speed bumps - 4 out and then 4 back in. My peak pace on each was; 3:36, 3:53, 3:34 & 3:40 - with the wind and then; 3:56, 3:37, 3:38 & 3:55 - back into it. I then hit 3:56 pace on the standard interval on the way back and then settled into a series of four more intervals on the 1 km course. My third interval peaked at 3:57 and my fourth at 3:46. They were hard work into a strong wind. My fifth interval peaked at 3:30 pace and my final one at 3:50 pace. I ran another out and back to finish, completing 8.74 km and averaging 4:44 pace.
On Tuesday morning I was up early to run my weekly kilometre intervals. I was a little stiff so did a fair stretch before setting off. I started with a 5:28 and then picked up the pace as I warmed up and loosened. My first interval, the third kilometre was run in 4:03, quicker than I expected. I ran the recovery in between at around 4:53 pace and then pushed hard for the second interval, quite disappointed at the end when it was a slower 4:10. The recovery was slower too, running in the low 5s. I then pushed hard for the third interval, running it in 3:59 and then easing back home at 4:50 pace. The run covered 10.3 km and averaged 4:45 pace. It was a quite sluggish run with a stiff body.
The double-up and triple-up runs have the effect of shortening my recovery time - with the body recovering much more quickly.
So on Wednesday morning I got up, feeling quite good. It was out to the Guide Park for a Mona Fartlek session. I was on pace right away with a 4:40 for the first kilometre and 1060 metres covered in the first 5 minutes. I ran two solid 90s and then three good 60s before slowing in the fourth. The 30s were strong but the 15s fell away towards the end. My splits were:
3:35 & 3:34 / 3:30, 3:32, 3:31, 3:40 / 3:27, 3:37, 3:36, 3:24 / 3:28, 3:26, 3:36, 3:43
I ran about 20 metres further than last week. The intervals tended to be slightly slower so the breaks were quicker than the previous week. My average pace was 4:11 pace for the 7.18 km, 30 minute run.
I doubled up after work on Wednesday with an easy paced run out at the Desal. I ran out to the bird hide and then back around the small loop - up and over the hill there. As is often the case with afternoon runs I was on pace right from the start, averaging 4:41 pace for the 5.5 km run. It was a real low-energy run though, despite the good pace I felt quite flat. I hadn't had a real lot to eat during the day.
Not sure whether I would run on Thursday - or whether I would run either before or after work - I turned off the alarm and had an hour extra sleep. Later I decided to make it a day off.
Friday May 25th: 85.6 kg
On Friday morning I ran into the netball courts to run some short, sharp intervals. It was a nice solid start but I did run the first two at slower than 5 minute pace. At the courts I ran a number of varied intervals, with three fast ones. After a solid run east to west when I first entered I ran a fast west to east, peaking at 3:04 pace. Then followed two slower strides plus another fast one, this time east to west, that peaked at 3:03 pace. Another slower stride and then I left the courts and ran out of the rec reserve entrance and onto the Korumburra road pathway for a final west to east interval (outside the fence). This time I was able to accelerate into it and accelerated from 3:26 to 3:02 pace through the interval. I eased it back to 5 minute pace and then built up the pace on the way home, progressing steadily to 3:48 pace over 1.5 km. My sixth kilometre was a 4:14 and then I just cruised to the top of the home hill and over. I averaged 4:42 pace for the 6.7 km run.
My plan for parkrun on Saturday morning was to just take the run as it came, running the pace I needed to be near the front. Out at Inverloch it was the coldest morning of the year so far - down around the 2 degree mark. My warm up over 3.2 km averaged 4:44 pace but didn't really warm me up a lot. I had to re-lace the runners during briefing and the fingers were almost to cold to get it done. At the parkrun start i ran to the front with Jason going with me. We started with a nice solid 3:45. With Jason right on my tail I started putting in a few surges, just basically to practice them. I ran the second in 3:49 and then the third in 3:44. I pushed out to the last turn in another 3:44 with Jason not too far behind. Expecting him to go for it in the last I really pushed out of that last turn and then went really hard down the hill. The pace dropped slightly at one point but then I went hard again. My last kilometre was a 3:32 - that is the fastest that I have ever run back over the final kilometre. It was my 159th parkrun at Inverloch. My official time was 18:35, an average of 3:43 pace.
The Wonthaggi Road Runners second handicap race was on Sunday morning and I had over 30 runners on my start list. I went out to Inverloch early to get in a decent warm up, running out to the surf beach and back. I stopped out at the beach and conditions were perfect with hardly a ripple on the ocean. The warm up was 4.4 km with a nice progression to average 4:38 pace.
I was the back marker along with Bill with Jason and Scott 20 seconds ahead of us. I made a good start but Bill just took off and had a fair break after the first kilometre. I ran a 3:37 first up and caught Jason early in the second. At that point it started to get hard as I was not gaining on Bill or Scott and was also starting to feel the wear and tear from parkrun. My second was a 3:53. I turned and headed back, running another 3:53 back to the yacht club and then a 3:55 back to the shelter. I had started to pass a couple of slower runners and had a few in sight. I pushed out to the bridge and picked it up more on the way back trying to get to the next group of runners. I finished with a 3:46 and just missed catching a group of runners. I finished in 22nd position (out of the 29 runners), passing seven on the way. My average pace was 3:49 and my time was 19:11. It was a little slower than what I wanted. After the handicap race we all have morning tea and a bit of a chat.
Monday May 28th to Saturday June 2nd
Monday morning was just about perfect. it was clear but not cold with a very slight north east breeze. I drove out to the Desal plant, parking near the Williamsons car park and heading off along the beach-side track. I was a little stiff early and progressed from 5:25 to 5:02 to 4:55 on the way out to the bird hide. At one point a wombat ran out of the bushes and almost skittled me. There was a nice pink glow over the Powlett flood waters with Wonthaggi lights in the background. On the way back I was running in the 4:40s. The run covered 7.4 km and I averaged 4:55 pace.
After work it was out to Inverloch to run some intervals. The conditions were great - calm and mild - but only two of us were running for most of the time I was there (3 others arrived late). I started with an out and back with the first interval peaking at only 4:21 pace - it really was a loosener. Next I ran out and continued trhough the camping area, running the intervals between the speed bumps. On the way out my four intervals peaked at; 3:41, 3:58, 3:50 and 3:49. Then on the return my intervals peaked at; 3:49, 3;34, 3:51 and 3:48. On the return to the start I ran my second longer interval, peaking at 3:45 pace. I ran out and back with this interval peaking at 3:34 pace and then I ran a slower loop around on the hilltop path and back around past the park. I finished with one final out and back, peaking this final interval at 3:30 pace. I ran 7.6 km, averaging 4:46 pace.
A change is as good as a holiday so I changed things up on Tuesday morning and ran some 400 metre intervals around the Wonthaggi Rec Reserve. I measured out the 400 metres way back in 1984 when I was in year 12 and keen on trying to be a 400 m runner. Unfortunately I could never get my time below 59 seconds. The run into town was almost 3 km and the start was slow and well above 5 minute pace. I ran the 400s in 3 sets - 2 sets of three and a final 400. My first 400 was run in 90 seconds (3:43 pace). To recover I ran a short loop around behind both sets of clubrooms and then back to the startin point beside the netball courts point post. My second 400 took 86 seconds (3:37 pace) and then my third was run in 85 seconds (3:36 pace). After the first set I ran a longer recovery (800 m) running out and around the netball courts and back in by the skate park and around the oval on the outside track. I started the second set with an 86 second 400 (3:39 pace), followed up with an 83 second 400 (3:31 pace) then finished with an 82 second 400 (3:24 pace). I then ran a recovery around the outside of the oval (580 m) and then went for one final interval - this one an 84 second (3:34 pace) 400. I then ran home on Korumburra Rd, running home in the 4:40s for the 2.8 km recovery. All up I ran 10.7 km and averaged 4:42 pace. It was a good work out and I pulled up nicely.
On Wednesday morning it was back to the weekly ritual with the Mona Fartlek session. I felt good and was fast right from the first 90. The first two 60s were sub 3:20 pace and I was in the 3:20s all the way through from that point. My splits were:
3:32 & 3:29 / 3:15, 3:19, 3:20, 3:24 / 3:21, 3:25, 3:29, 3:20 / 3:20, 3:29, 3:29, 3:20
I covered 7.25 km in the 30 minutes session at an average of 4:08 pace. This was my fastest in this series and the second fastest Mona Fartlek that I have run to date. My body bounced out of it beautifully. The best part about a good fast run with the level of fitness I have attained is that you feel bullet proof after the run, especially when there are no aches and pains as the muscles cool.
After work on Wednesday I shot around to the Guide Park to get in a short run before the dark and the rain set in. That would make it 10 runs in the six days since my last break. I was straight on the pace as I set off with a light drizzle falling. I ran out to Western Area and then into the walking trail there. The second, through the tight trails slowed a bit but I quickened again up on the ridge, running back in past the Number 5 Brace. I then ran out past the rescue station and onto the rail trail. My third was a 4:32. I pushed it back along the rail trail and onto the concrete pathway - with the rain starting to get heavier. I ran the fourth in 4:22 and then went for a fly around the Guide Park to finish with some sub 4 pace. I had run 4.2 km and averaged 4:40 pace.
In the latest training push I have been doing the work early in the week with five runs over Monday to Wednesday - and some quality speed sessions in that lot. Thursday has been the best place to rest and this week I took Thursday as the day off again. My Strava fitness & freshness curve has been moving upwards at a good rate in the past 6 months with this training method:
Friday June 1st: 85.9 kg
Our first winter morning dawned with clear skies and cold air. I drove out the Williamsons beach fro my Friday morning run. I walked down to the beach and then set off towards the Powlett river. It was dark and the waves were breaking on my left side. I ran along the beach at a tick over 5 minute pace. The third kilometre was quite slow as I ran up onto the dune and tried to navigate my way through to the caravan park trail in near darkness. As I hit the Desal track the sky over Wonthaggi was nice and pink and my running opened up. I ran the fourth in 4:44 and was slightly quicker in the fifth. On my return to the car park I had run 5.5 km and averaged 4:49 pace.
With the Traralgon run on Sunday, and parkrun being a VCCL run, I had still not decided what to do even when standing on the start line. It was a very cold morning (3 degrees at 7am) and I had run the 3.2 km warm up in a t-shirt, running gloves and a beanie. I had averaged 4:53 pace with a fast finish - but still didn't work up a sweat. There was another VCCL runner and a couple of other quality runners at Inverloch today. At the start I set off with the pack. A couple ran ahead but the pace was variable and I got to the front a few times over the first 2 km. I started with a 3:33 - my fastest start in quite some time. Enjoying the running group I decided to stick with the group until the next turn and ran my third fastest time from turn 1 to turn 2. My second kilometre was a 3:37 and then I led the group out around the second turn. I was running with them quite comfortably but with the 10 km at Traralgon the main event this weekend I decided to pull the pin and ease it up in the back half. From about 2.7 km I started easing back, running a 3:43 for the third. I had run the 3000 m in 10:54 and am pretty happy with that time. I ran the fourth in 4:07 and then really just cruised back from the last turn, saying "gday" to all the local runners, finishing with a 4:17. My official time was 19:18 and I averaged 3:52 pace. I was not at all out of breath as i crossed the line and felt really good after the run.
I really love Traralgon as there are so many people to catch up with in the finish chute. The half marathoners finish not long after the 10s and the the marathoners follow soon after. I ran a 2 km warm down at 4:47 pace. At the presentations I was presented with the gold medal for the 50 to 59 age group, winning by quite a bit there.
Not sure whether I would run on Thursday - or whether I would run either before or after work - I turned off the alarm and had an hour extra sleep. Later I decided to make it a day off.
Friday May 25th: 85.6 kg
On Friday morning I ran into the netball courts to run some short, sharp intervals. It was a nice solid start but I did run the first two at slower than 5 minute pace. At the courts I ran a number of varied intervals, with three fast ones. After a solid run east to west when I first entered I ran a fast west to east, peaking at 3:04 pace. Then followed two slower strides plus another fast one, this time east to west, that peaked at 3:03 pace. Another slower stride and then I left the courts and ran out of the rec reserve entrance and onto the Korumburra road pathway for a final west to east interval (outside the fence). This time I was able to accelerate into it and accelerated from 3:26 to 3:02 pace through the interval. I eased it back to 5 minute pace and then built up the pace on the way home, progressing steadily to 3:48 pace over 1.5 km. My sixth kilometre was a 4:14 and then I just cruised to the top of the home hill and over. I averaged 4:42 pace for the 6.7 km run.
My plan for parkrun on Saturday morning was to just take the run as it came, running the pace I needed to be near the front. Out at Inverloch it was the coldest morning of the year so far - down around the 2 degree mark. My warm up over 3.2 km averaged 4:44 pace but didn't really warm me up a lot. I had to re-lace the runners during briefing and the fingers were almost to cold to get it done. At the parkrun start i ran to the front with Jason going with me. We started with a nice solid 3:45. With Jason right on my tail I started putting in a few surges, just basically to practice them. I ran the second in 3:49 and then the third in 3:44. I pushed out to the last turn in another 3:44 with Jason not too far behind. Expecting him to go for it in the last I really pushed out of that last turn and then went really hard down the hill. The pace dropped slightly at one point but then I went hard again. My last kilometre was a 3:32 - that is the fastest that I have ever run back over the final kilometre. It was my 159th parkrun at Inverloch. My official time was 18:35, an average of 3:43 pace.
The Wonthaggi Road Runners second handicap race was on Sunday morning and I had over 30 runners on my start list. I went out to Inverloch early to get in a decent warm up, running out to the surf beach and back. I stopped out at the beach and conditions were perfect with hardly a ripple on the ocean. The warm up was 4.4 km with a nice progression to average 4:38 pace.
I was the back marker along with Bill with Jason and Scott 20 seconds ahead of us. I made a good start but Bill just took off and had a fair break after the first kilometre. I ran a 3:37 first up and caught Jason early in the second. At that point it started to get hard as I was not gaining on Bill or Scott and was also starting to feel the wear and tear from parkrun. My second was a 3:53. I turned and headed back, running another 3:53 back to the yacht club and then a 3:55 back to the shelter. I had started to pass a couple of slower runners and had a few in sight. I pushed out to the bridge and picked it up more on the way back trying to get to the next group of runners. I finished with a 3:46 and just missed catching a group of runners. I finished in 22nd position (out of the 29 runners), passing seven on the way. My average pace was 3:49 and my time was 19:11. It was a little slower than what I wanted. After the handicap race we all have morning tea and a bit of a chat.
Monday May 28th to Saturday June 2nd
Monday morning was just about perfect. it was clear but not cold with a very slight north east breeze. I drove out to the Desal plant, parking near the Williamsons car park and heading off along the beach-side track. I was a little stiff early and progressed from 5:25 to 5:02 to 4:55 on the way out to the bird hide. At one point a wombat ran out of the bushes and almost skittled me. There was a nice pink glow over the Powlett flood waters with Wonthaggi lights in the background. On the way back I was running in the 4:40s. The run covered 7.4 km and I averaged 4:55 pace.
After work it was out to Inverloch to run some intervals. The conditions were great - calm and mild - but only two of us were running for most of the time I was there (3 others arrived late). I started with an out and back with the first interval peaking at only 4:21 pace - it really was a loosener. Next I ran out and continued trhough the camping area, running the intervals between the speed bumps. On the way out my four intervals peaked at; 3:41, 3:58, 3:50 and 3:49. Then on the return my intervals peaked at; 3:49, 3;34, 3:51 and 3:48. On the return to the start I ran my second longer interval, peaking at 3:45 pace. I ran out and back with this interval peaking at 3:34 pace and then I ran a slower loop around on the hilltop path and back around past the park. I finished with one final out and back, peaking this final interval at 3:30 pace. I ran 7.6 km, averaging 4:46 pace.
A change is as good as a holiday so I changed things up on Tuesday morning and ran some 400 metre intervals around the Wonthaggi Rec Reserve. I measured out the 400 metres way back in 1984 when I was in year 12 and keen on trying to be a 400 m runner. Unfortunately I could never get my time below 59 seconds. The run into town was almost 3 km and the start was slow and well above 5 minute pace. I ran the 400s in 3 sets - 2 sets of three and a final 400. My first 400 was run in 90 seconds (3:43 pace). To recover I ran a short loop around behind both sets of clubrooms and then back to the startin point beside the netball courts point post. My second 400 took 86 seconds (3:37 pace) and then my third was run in 85 seconds (3:36 pace). After the first set I ran a longer recovery (800 m) running out and around the netball courts and back in by the skate park and around the oval on the outside track. I started the second set with an 86 second 400 (3:39 pace), followed up with an 83 second 400 (3:31 pace) then finished with an 82 second 400 (3:24 pace). I then ran a recovery around the outside of the oval (580 m) and then went for one final interval - this one an 84 second (3:34 pace) 400. I then ran home on Korumburra Rd, running home in the 4:40s for the 2.8 km recovery. All up I ran 10.7 km and averaged 4:42 pace. It was a good work out and I pulled up nicely.
On Wednesday morning it was back to the weekly ritual with the Mona Fartlek session. I felt good and was fast right from the first 90. The first two 60s were sub 3:20 pace and I was in the 3:20s all the way through from that point. My splits were:
3:32 & 3:29 / 3:15, 3:19, 3:20, 3:24 / 3:21, 3:25, 3:29, 3:20 / 3:20, 3:29, 3:29, 3:20
I covered 7.25 km in the 30 minutes session at an average of 4:08 pace. This was my fastest in this series and the second fastest Mona Fartlek that I have run to date. My body bounced out of it beautifully. The best part about a good fast run with the level of fitness I have attained is that you feel bullet proof after the run, especially when there are no aches and pains as the muscles cool.
After work on Wednesday I shot around to the Guide Park to get in a short run before the dark and the rain set in. That would make it 10 runs in the six days since my last break. I was straight on the pace as I set off with a light drizzle falling. I ran out to Western Area and then into the walking trail there. The second, through the tight trails slowed a bit but I quickened again up on the ridge, running back in past the Number 5 Brace. I then ran out past the rescue station and onto the rail trail. My third was a 4:32. I pushed it back along the rail trail and onto the concrete pathway - with the rain starting to get heavier. I ran the fourth in 4:22 and then went for a fly around the Guide Park to finish with some sub 4 pace. I had run 4.2 km and averaged 4:40 pace.
In the latest training push I have been doing the work early in the week with five runs over Monday to Wednesday - and some quality speed sessions in that lot. Thursday has been the best place to rest and this week I took Thursday as the day off again. My Strava fitness & freshness curve has been moving upwards at a good rate in the past 6 months with this training method:
Our first winter morning dawned with clear skies and cold air. I drove out the Williamsons beach fro my Friday morning run. I walked down to the beach and then set off towards the Powlett river. It was dark and the waves were breaking on my left side. I ran along the beach at a tick over 5 minute pace. The third kilometre was quite slow as I ran up onto the dune and tried to navigate my way through to the caravan park trail in near darkness. As I hit the Desal track the sky over Wonthaggi was nice and pink and my running opened up. I ran the fourth in 4:44 and was slightly quicker in the fifth. On my return to the car park I had run 5.5 km and averaged 4:49 pace.
With the Traralgon run on Sunday, and parkrun being a VCCL run, I had still not decided what to do even when standing on the start line. It was a very cold morning (3 degrees at 7am) and I had run the 3.2 km warm up in a t-shirt, running gloves and a beanie. I had averaged 4:53 pace with a fast finish - but still didn't work up a sweat. There was another VCCL runner and a couple of other quality runners at Inverloch today. At the start I set off with the pack. A couple ran ahead but the pace was variable and I got to the front a few times over the first 2 km. I started with a 3:33 - my fastest start in quite some time. Enjoying the running group I decided to stick with the group until the next turn and ran my third fastest time from turn 1 to turn 2. My second kilometre was a 3:37 and then I led the group out around the second turn. I was running with them quite comfortably but with the 10 km at Traralgon the main event this weekend I decided to pull the pin and ease it up in the back half. From about 2.7 km I started easing back, running a 3:43 for the third. I had run the 3000 m in 10:54 and am pretty happy with that time. I ran the fourth in 4:07 and then really just cruised back from the last turn, saying "gday" to all the local runners, finishing with a 4:17. My official time was 19:18 and I averaged 3:52 pace. I was not at all out of breath as i crossed the line and felt really good after the run.
Sunday June 3rd - Traralgon marathon festival - 1242 GOLD 10 km
We headed off to Traralgon just after 7 am and drove through some very thick fog with the temperature getting down to 1 degree in places. It was around 4 degrees when we got out at Traralgon and picked up our bibs.
I ran my standard Traralgon warmup - up and down each side of the Traralgon creek. I just felt good right from the start of the warm up, running in the 4:30s. I maintained a pace around 4:30 and averaged 4:32 pace for the 3 km warm up.
The plan for the 10 km was just to go at at start. I was at the front of the start line and ran the first kilometre quite comfortably, clocking a 3:35. There were some issues with my breathing early but I got on top of it quickly. I followed up with a 3:39 and then a 3:41 to clock another sub 11 minute 3000 metres (10:55). I ran the fourth in 3:43, chasing and catching a young teenage girl (who then passed me again in the sixth). My fifth, out to the turn was a 3:47 to record an 18:22 in the first five - up with my best. I had slowed a little but was determined not to let it start to blow out. I pushed in the fifth and sixth to keep the pace under 3:50 pace but went over with a 3:51 in the eighth. It was starting to become a little harder but I managed to keep the ninth under 4 minutes. The best bit was that i was able to pick it up in the tenth and finished with a 3:46. I crossed the line in 37:27 - a new PB by a massive 41 seconds. My two fastest 10 km runs are now both at Traralgon, 2 years apart.
Absolutely stoked with the PB but I feel that I can improve further still over the next 4 weeks for Gold Coast. I still have a tiny bit of weight to do - and GC wont be run in air as cold as today.
