I recovered extremely well from the Traralgon run. I was aware of the right hamstring on Sunday afternoon but it didn't cramp up like after the VCCL 8 km.
There are now less than four weeks until the Gold Coast, Southern Cross University, 10 km event at the Gold Coast marathon festival. This is the major goal for the year - a fast 10 km on the Gold Coast. The bar has been raised after the Traralgon run now, but I feel that I can get faster. I did slow in the eighth and ninth kilometres - so the challenge is to hold it for longer. There should be more people around me at Gold Coast so it should be possible.
In the interim I will keep up the quality interval work. There will be three more Mona Fartleks and, for this race, much more of a taper. I certainly won't be running a fast 3000 m on the day before this run.
Monday June 4th to Sunday June 10th
It was another cold, frosty & foggy, start on Monday morning and I drove out to the Desal for a recovery run on the soft track. I started with a 5:21 and then followed up with a 5:05 running on the west bound cliff top path. I settled into some mid 4:50s pace for the next 3 km out to the bird hide track and back. There was a brilliant red pre-sunrise over Wonthaggi as i ran back. I ran my 6th kilometre in 4:48 and then finished in the low 4:40s to average 4:58 pace for the 6.8 km run.
A bit of rain came over Wonthaggi late afternoon but it was intermittent so I drove out to Inverloch for intervals anyway. I ran more of a second recovery than intervals but did put in a few subdued efforts. I warmed up with a run out through the camping area and then ran a set of slower intervals between the speed bumps on the way back. They peaked at 4:15, 4:25, 4;06 and 4:21 pace. I then ran back to the start and ran a couple of more out and backs with Jesse. In the first interval I peaked at 4:15 pace and finished with a 4:08 peak in the second. I ran 5 km and averaged 4:49 pace.
On Tuesday morning I got up feeling quite good. I stretched and set off on my long interval run. Last week i ran 400s but this week - with the oval grass wet - I decided to go back to running kilometre intervals, only stepping them up! This week I decided to fit in 4 intervals by running them a kilometre on and a kilometre off. I warmed up for two kilometres and then ran the 3rd, 5th, 7th and 9th as intervals. I started with a 5:23, loosening up in the first, and then followed up with a 5:10 leading into the first interval down White road. I eased into it and ran the interval quite comfortable. As the kilometre ticked over I had run it in 3:52, stunned at the speed I was able to find. I would have been happy with the low 4s for the first. I eased up and picked the pace up as I got near the next interval.. This one I ran in 3:53, slowing slightly up and down the gutters in the darkness outside the secondary college. I was running the "rests" at just under 5 minute pace, running onto the rail trail. The third interval was basically the last kilometre of the trail and I ran it in 3:48. The next "rest" was a little slower and then I ran the final interval in 3:50 and followed with a solid tenth kilometre. All up I ran 10.2 km and averaged 4:36 pace. I iced the right hamstring after the run but it is feeling pretty good considering the run I put in on Sunday.
Interestingly, early on as I was building on my running I used to come out of big runs with stiff quads. I cannot remember the last time that I had stiffness in the quads after a run. At the moment my legs are really strong. The work that I have put in has really strengthened my body to the point where the likelihood of injuries are greatly reduced.
On Wednesday morning I went to the Guide Park for my sixth week of Mona Fartlek. It was a cold morning and I ran with gloves on and a headlamp. I stretched and set off towards the rail trail. I was on pace from the start running 1080 m in the 5 minute warm up. The 60s were solid but dropped off in the last. My second 30 was my fastest interval in the series but the third was a bit slow. I finished with some strong 15s. My splits were:
3:31 & 3:26 / 3:30, 3:23, 3:25, 3:32 / 3:20, 3:11, 3:32, 3:17 / 3:18, 3:27, 3:16, 3:23
I ran 7.24 km, within 10 metres of last weeks' run. I averaged 4:09 pace for the session this week.
After work I drove out to the Desal to enjoy the sunset and fit in a follow up run. It had been a perfect day, calm and with clear bright skies. The sun was even warm at lunch time. I set off from to car park on a clockwise run of the big loop. I started with a 4:55 and then was on low 4:40s after that, holding that pace for most of the run. I ran out to the bird hide and then continued around the loop. Back at the car park I had averaged 4:45 pace for the 6.14 km run.
Thursday morning was another coldish start so I put on the gloves and set out across North Wonthaggi. I went across to check out the possibility of a 400m course for 400 intervals. It was almost 3 km out there and I slowly progressed from 5:28 pace to 4:48 pace on the way there. I ran a 90 second 400 out there and then jogged back home. The legs were heavy and it was hard work running through the cold air. I covered 6.8 km, averaging 4:55 pace.
Friday June 8th: 85.5 kg
Having looked at the weather forecast early in the week i had chosen Friday as my day off this week. So this morning I stayed in bed, read a book and listened to the strong winds and occasional rain on the roof.
The jury is still out on when to take the rest day but I'm really starting to lean towards 2 days before the run. On Saturday I set off on my parkrun warm up and, while I got going, it just wasn't feeling like this would be the day. Today was Inverloch parkrun number 200, just under four years from the time that TOC, Matt, Bill, Les, Kat and Lynden selected the parkrun course. I ran the usual 3.2 km and averaged 4:44 pace with a nice finish but it just felt a bit forced. I wanted a fast start so took off early with one other runner going with me. The first kilometre was a 3;39, a touch slower than I had wanted. I really need to be going 3:35 or better in that first kilometre. With a runner on my tail I tried to use it as incentive to go faster but the second was a 3:42. I was already slower than the 10 km run last Sunday! The third was a 3:47 and by that time I had given up on a real fast time and was just racing - albeit with the feeling that he would just pass me whenever he wanted to. I put in a 3:43 for the fourth and, still leading at the last turn, pushed to make him run real fast if he wanted to get past. He did pass about 4.7 km in and I took the foot off the pedal at that point. My fifth was a 3:50 to run an official time of 18:31, averaging 3:42 pace.
After parkrun we drove to the footy in Sale (2 hours) and then, after the footy, back to Dandenong where we stayed the night. On Sunday morning it was out to Greenvale for a VCCL cross country. I ran a 2 km warmup, starting quite slowly and then really picking it up, averaging 4:47 pace. I started about 3/4 of the way back in the handicap staggered start. With a weary body I wasn't particularly looking for a fast run and I let the other runner I started with take off. It was a grind up that first hill then I settled into a nice pace. I ran that first kilometre in 3:51 and made up the ground on the runner who ran ahead of me. I followed up with a 3:50 and then a 3:51 up the Woodlands hill and then ran a real fast 3:46 back down to the start line. It was even slower up that first hill the second time and my fifth was a 3:55. I now had my sights on a sub 31 minute run but the 4 minute sixth put that at risk. I pushed up and over Woodlands in 3:55 and then, from the top of the hill, pushed it home to get back in 3:44. My time was 30:57 and I was placed 17th overall. I ran the 14th fastest time for the day (there were 31 runners).
But that wasn't our day done yet - not by a long way. Sunday was the day of the Longest Run - running up to 7 parkrun courses, that we have done the past two years. With three in Melbourne and one in Gippsland there was plenty of choice. We headed to Coburg for the 1:30 run (run 5). It was an absolutely perfect day and the Merri creek was a picture. I ran with a young bloke - Jeremy - who was aiming to run each of his seven in under 22 minutes. I ran it pretty comfortably with the pace between 4;10 and 4:20 for the entire run. It was quicker than my run on the course, at the same event, two years ago. We got back in 21:30, averaging 4:16 pace.
Next it was off to the Studley boatbouse on the Yarra River. I ran here two years ago as well. The legs were stiffer and the hips tight. This course is quite tough but I managed to keep the pace at around 4:30 pace for the entire run, averaging 4:29 pace and getting back in 22:30.
With the Queens Birthday holiday I got the opportunity to stay in bed a bit longer. Upon getting up I got in the car and drove to the Desal for a soft surface recovery run. The right hammy was a bit stiff at the start but soon loosened. I progressed from 5;13 to 4:59 and then 4:44 and then kept the pace either side of 4:40 as I ran a full loop. I finished with 8.2 km in 39 minutes, averaging 4:46 pace for the run.
I took advantage of the public holiday and had the evening off the weekly Inverloch intervals. Heather and I had a stroll instead.
On Tuesday morning I ran across North Wonthaggi to a newish estate where there is a measured 400 metre interval - albeit with 3 corners. I felt stiff at the start and the 3 km run out there was a progression up to 5 minute pace. I then ran three sets of six 400 m intervals with only 80 m rest in between the pairs, and 300 m between each set. The first pair were run in 91 and 86 seconds respectively, the second pair were 83 and 84 seconds and the final pair were 84 seconds each. I then ran home at a touch under 5 minute pace for the 3 km return. The run covered 10.1 km in just on 48 minutes, averaging 4:43 pace.
It was time for Mona Fartlek number seven on Wednesday morning. I had recovered well from all the Sunday runs but with a feeling that there was still some residual wear on the body. I set off into the north westerly for the outbound run. This week I was really focussing on not dropping the pace off too much in the "rest" periods. I found the out bound intervals hard work and they were ALL slower than last week. The "rests" were significantly quicker, generally in the 4:30s. My splits were:
3:44 & 3:32 / 3:35, 3:37, 3:30, 3:38 / 3:27, 3:32, 3:43, 3:30 / 3:32, 3:33, 3:31, 3:26
I covered 7.11 km in the 30 minutes this week, averaging 4:13 pace. That was about 130 metres less than last weeks run. I should freshen up a bit this weekend and be able to really push in both the intervals and the "rests" for the final Mona of this series.
After work on Wednesday i drove out to the Desal for a run around the wind turbines. I was under 5 minute pace from the start, feeling comfortable and running nicely. I ran over towards Baxters Beach and jumped the fence to the paddock where the wind turbines are located. I ran the tracks joining the turbines. They were really moving in the wind today and there was quite a bit of noise directly below them. I made it back before it got too dark and beat the rain as well. I averaged 4:45 pace for the 6.8 km run.
Thursday was my rest day this week.
Friday June 15th: 84.6 kg (after my run - I forgot)
On Friday morning, after listening to the wind all night, I got up and braved that cold wind. I ran into Strickland street, on my 6 km course. Early going was slow as I warmed up but I had a solid progression, from 5:30 to 5:02 to 4:43. I held that pace for the fourth and then stepped it up again, running the last two in the 4:20s. It was a 6.06 km run and I averaged 4:48 pace.
As I set out on my parkrun warm up on Saturday morning I had my gloves and beanie on. I ran a 3.3 km warm up and averaged 4:49 pace. It was a good progression. The beanie came off but I ran in the gloves (for 3 km), pushing from the start. This is my peak period and the window is closing but it seems that fast times in June are hard. I ran the first in 3:43 but slowed for the second with no push from behind. It was a 3:53 for the second - mainly into the wind - and then a 3:55 for the third. I picked it up out to the second turn, with a 3:49 and, despite trying to push it hard home, ran the same pace home. My official parkrun time was 19:05 at an average of 3:50 pace.
At home I did some analysis of my 162 parkruns at Inverloch. I have run on 12 ocassions in June now with the slowest a 20 flat in 2017. I have only been under 19 minutes twice, with last weeks 18:31 the fastest. The other sub 19 was an 18:59 in 2016. Today was my third fastest June parkrun at Inverloch. My curiosity was aroused because I felt that the heavy, cold air and that wind, really slowed me today, I felt that if I ran like that on a warmer, dry air day I would be 30 to 45 seconds quicker. And it appears that June running is hard work!
Anyway here are some break down of times for my first 162 Inverloch parkruns:
* Jan: 12 runs / 7 sub 19s 58%
* Feb: 13 runs / 8 sub 19s 62%
* Mar: 14 runs / 8 sub 19s 57%
* Apr : 16 runs / 5 sub 19s 31%
* May: 15 runs / 5 sub 19s 33%
* Jun: 12 runs / 2 sub 19s 17%
* Jul: 10 runs / 3 sub 19s 30%
* Aug: 11 runs / 4 sub 19s 36%
* Sep: 13 runs / 9 sub 19s 69%
* Oct: 14 runs / 3 sub 19s 28%
* Nov: 14 runs / 4 sub 19s 29%
* Dec: 18 runs / 8 sub 19s 44%
So June is the hardest. Interestingly September is the build up to the Melbourne Marathon festival while October and November - the taper and recovery - drop away.
After parkrun on Saturday the weather deteriorated further and the afternoon was cold, very wet and very windy. It rained all through Saturday night and was just clearing as I got up on Sunday morning. I drove to the Guide Park and ran one of my old Road Runners routes - a 9.6 km loop of the town via the rail trail and Lower Powlett road. I was on good pace, under 5 minutes, from the start. The pace slowly increased from just under 5 minute pace to a 4:40 for the seventh. It rained on me for the third and fourth kilometres and started to feel quite miserable. I pushed through and it was clearing in the last few kilometres. I hit 4:30 pace in the eighth and then finished a little bit quicker than that. I got back with 9.6 km on the watch and was considering pushing it out to 10 but the rain started again as I finished and i took it as a sign to stop. I averaged 4:43 pace for the run.
Monday June 18th to Sunday June 24th
With less than two weeks to Gold Coast this will be my last week of real quality speed work. I plan to put in good kilometres and some quality pace among that. I started the week with a cruisy run on my 8 km course on Monday morning. The watch played up (GPS) for most of the run so I didn't really know my pace. The start was much slower than I felt I was running but progressed through the run. I covered the 8.3 km course (the GPS got me up to almost 10 km) in 41:17, at an average of 4:58 pace.
I ran again after work on the Inverloch intervals course. My warm up out and back was a 4:54 and that first interval peaked at 4:00 pace. From there the pace picked up nicely. I ran the second out and back in 4:32 and that second interval peaked at 3:29 pace. The third and fourth intervals each peaked at 3:43 pace. The fifth interval peaked at 4:24 pace and then the sixth, and final, interval peaked at 3:16 pace. I covered just on 6 km and averaged 4:32 pace for the session.
On Tuesday morning I decided to run the kilometre intervals (as opposed to 400s) to complete the training block. I headed into town slow at first running a 5:25 and a 5:08 to warm up for the first interval. I felt that I was running nicely in that third kilometre but got some traffic at McKenzie street which slowed me a little. Mt first interval was a 4:05. So these intervals, upon starting, are one on then one off. The fifth was the next interval and I pushed really well right through, finishing on the rail trail near Sth Dudley road. I ran this in 3:49. Another easy kilometre and then I was pushing again in the seventh, running a 3:51 for it. The final interval was a 3:53 and I was starting to feel some fatigue. I pushed it home in a 4:41 and covered the 10.1 km in just under 46 minutes, averaging 4:33 pace.
With the training block coming to an end I really set myself for a big Mona fartlek on Wednesday morning. Upon getting up I rubbed heat into both ankles and the right hammy. I drove out to the Guide Park and had a good stretch. I went with solid pace right from the start running the first kilometre of the warm up 5 mins in 4:35. I went out really hard, running the 90s in 3:31 and then 3:24. My 60s were all under 3:30 pace and the 30s, except for the third, were under 3:20 pace - i started to fatigue in the third. I was struggling when I got to the 15s but picked it up to finish with a couple of quicker intervals at the end. The highlight though was what i did in between, keeping up good pace - marathon pace - all the way. My splits were:
3:31 & 3:24 / 3:26, 3:21, 3:20, 3:27 / 3:16, 3:18, 3:31, 3:19 / 3:27, 3:32, 3:22, 3:23
I ran 7.39 km in the 30 minutes, averaging 4:03 pace. It was almost a new Mona fartlek PB bettering the 7.24 km in Mona 6 and the 7.25 km in Mona 5 of this series. It was just short of the 7.42 km in Mona 7 of the Autumn series on April 4th.
I doubled up on Wednesday with another run after work. I had seen news that the Powlett river had been opened up this morning so I drove to the Desal and ran over to the Mouth to have a look. I was under 5 minute pace from the start but running with real low energy. I pushed out across the top track and through the coastal path behind the caravan park. It was high tide when I got out there and the waves were pushing up the river. I ran back along the road past the caravan park and then the road through the Desal. My average pace was 4:47 for the 7.1 km run.
I have settled into a really nice weekly training regime as this push has progressed. I tend to run between 55% to 65% of my weekly work load on Monday to Wednesday and then ease up on Thursday and Friday to freshen up for the weekend. It has been working well.
Thursday was my day off so I got a little extra sleep.
Friday June 22nd: 83.9 kg
Friday was report writing day and we can work from home so I had another well needed sleep in again and then ate breakfast before my run. I have dropped over 1.5 kg in the past fortnight - which probably explains some of the weakness I have felt in some runs. I was driving to the Heathlands but decided to stop at the Baxters track and run from there. I ran in along the road towards Baxters and then on the track until it became too sandy. I was under 5 minute pace from the start and then under 4:40 pace by the fourth kilometre. I was running quite comfortably on rough tracks so was surprised with the pace I was getting - the fuel makes a huge difference. I ran around the wind farm boundary and back - checking out another reserve and track through it. Having planned on a 5 or 6 km run it was getting a little big on me but the body wasn't feeling stressed. I picked up the pace near the end, running the eighth in 4:27 and then the ninth in 4:10 to average 4:37 pace for the 9 km run.
This week parkrun Saturday dawned cold (but not as cold as last week) but calm. I ran the warm up in t-shirt and gloves but I did actually warm up. I ran a 3.4 km warm up, averaging 3:46 pace with a pretty good progression - much better than last week. I took off at the parkrun start, quickly putting in a nice gap. It was still hard running through the cold air but I pushed it out. My first was a 3:41. i had wanted a few second quicker but it is what it is so I just pushed to make sure I didn't drop off. My second was a 3:43 and then I put in a couple of 3:44's before taking the final turn. I pushed it hard on the way back, determined not to drop off. It was a time trial as I was 45 seconds out in front. The speed facts will be much more favourable next week on the Gold Coast. I finished with a 3:43 so the pace was very consistent. My parkrun time was 18:38 and I averaged 3:43 pace. That is around the pace I want to run the TEN in next week.
Saturday's parkrun was another of the VCCL season races. My time of 18:38 had me placed in 5th place on handicap. A time of 18:00 would have been needed to get me to 1st place but only 10 seconds was needed to get me in the placings.
On Sunday morning I was organising the third WRR Handicap race of the season. I went out to Inverloch early and ran a 3 km wark up, averaging 3:41 pace and finding some nice speed late in the run. I was the second last starter this week and the plan was to run some 500 metre intervals. I didn't want a totally hard run as i want to lighten the load on the body this week. I started with an easy, but was running nicely - covering the first 500 m at 4:04 pace. I then went hard for 500, averaging 3:26 pace. Then an easy 4:30 paced 500 followed by a 3:24 paced 500 - and that included the turn around. I was starting to feel it and now was running into the breeze. I ran an easy 4:24 paced 500 and then a 3:30 paced 500 interval. Bill - the back marker - got my in the next easy phase, running at 4:34 pace but I shot past him again in running the next 500 at 3:26 pace. I eased up on the run the last turn averaging 4:32 pace in that 500, and then sprinted out of the turn finishing with a 3:30 paced 500. I covered the 5 km in 19:43, coming 13th (of 16) runners. I averaged 3:57 pace. The speed intervals were probably quicker than I had anticipated.
Monday June 25th - 5 days to go
I stayed in bed on Monday morning, slept a little more and got some reading in. After work it was out to Inverloch for an interval session. It started raining on the way out there and I started off in light drizzle. I was running quickly from the start and ran the first interval, on the way back, at 3:26 pace (average). The second interval was quicker, run at 3:21 pace. My pace between intervals was generally 4:40 to 4:50 pace and I was in nice running form. The only issue was that the right hamstring wasn't feeling 100% so I stopped and stretched after the third interval. The next interval was a beauty. I ran it at 3:03 pace - my third fastest time on the interval ever. The fifth interval was run at 3:10 pace and the sixth at 3:07 pace. I ran 6.45 km and averaged 4:36 pace. It was a nice hitout and the best I have felt for Monday intervals for a long time.
Tuesday June 26th - 4 days to go
On Tuesday morning I was up early and out on my final 10 km run before the race. I ran out via the Guide Park. It was quite a mild morning - compared to what we have been having - and the rain had just stopped, although I did cop some drizzle along the way. I started well running the first in 5:10 but not getting under 5 minute pace until the third. I just slowly built up the pace through the run. In the middle I was running 4:40s and then I ran a 4:31 for the seventh. I backed off in the eighth and then put the foot down for the final two, finishing with a 4:18 and then a 4:03. I ran 10.1 km and averaged 4:41 pace in the 47 minute run. I did ice the right hamstring after the run - more precautionary than anything.
Wednesday June 27th - 3 days to go
It wasn't as mild on Wednesday morning, with the temperature almost down to 1 degree. I drove out to the Desal for a run on the track there. I did forget the running gloves and was regretting that right through the run. My pace was on from the start, running the first 3 at just under 5 minute pace. I dropped to 4:48 pace for the fourth and fifth and picked up the pace near the end, running a 4:42 to finish. I averaged 4:52 pace, covering 6.2 km. No ice today when I got home!
Thursday June 28th - 2 days to go
I took Thursday off and that was a good choice as the temperature dipped below zero in the morning. I weighed in at 85.0 kg - my final weigh-in before my run. After work we travelled to Tullamarine ready for our flight in the morning.
Friday June 29th - 1 day to go
It was an early start on Friday fro a 6am flight to Gold Coast. We had a big day with lots of walking and sitting - visiting the marathon expo in the middle. This afternoon we went to Main Beach for their Friday pre-marathon unofficial parkrun. Rob De castella and the Indigenous running group were there. My legs were tight while stretching and took a while to loosen after starting the run. I ran the first 2 km at 4:42 pace before picking it up in the second half. After the turn back I went a bit harder, running the third in 4:27, the fourth in 4:16 and then finishing with a 4:04. I ran the 5 km at an average of 4:27 pace. It was a real nice hitout and loosened up the legs.
Saturday June 30th -
M I S S I O N A C C O M P L I S H E D :)
What a massive Month in June! I started the month with a 10 km PB (37:27) - first time ever under 38 minutes - and I have ended it with another 10 km PB (37:18). In between I have run three of my four fastest June parkruns ever in the cold air at Inverloch.
We were up at 4:45, ate breaky and then jumped on the G-train to Southport for the 6:30 am start in the Gold Coast 10km. The weather was around the maximums that we are getting in Wonthaggi at the moment so it wasn't uncomfortable in the running shorts and singlet. I ran a warm up of just a bit over 2 km, starting easily and then pushing it out in the back end. I averaged 4:42 pace in the warm up.
I was close to the front on the start line, meeting up with South Coast runner, Steve Quirk, there. Rob De Castella and Benita Willis were just over from me. It was still a crowded start though with a lot of un-realistic runners up there. I worked my way through to record a 3:34 - right on what I wanted in the first. Wanting a 3:44 average my plan was to bank some early. I followed up with a couple of 3:41s, ran the fourth in 3:44 and was back at 3:41 pace for the fifth. I RAN THAT FIRST 5 KM IN 18:21. I was starting to feel it in the second half and ran the sixth in 3:46. By this stage I had calculated that i only needed a 19 flat for the second half - so was focussed on the 3:47 average for the run home. I ran the next two at 3:45 pace but then really started to feel it in the ninth, running a 3:50. All the way i had been urging myself to use the training and it had been working. I really pushed hard in the last kilometre but really slowed just before entering the finish chute. Gold Coast has one of the best finish chutes ever - almost matching it with running on the MCG - and I really flew as i came through the chute, peaking at 3:25 pace near the end. I finished with a 3:49 to record a new 10 km PB of 39:18 ant an average of right on the 3:44 pace.
The calves tightened up after the race but I can rest them now. We walked back to main Beach to visit the bakery there and I plan a pool session at our resort later in the morning. Mission Accomplished - but I did die a bit in the end so now plan to chase down the sub 37 when I amp it up again in the early summer.
Thursday was my rest day this week.
Friday June 15th: 84.6 kg (after my run - I forgot)
On Friday morning, after listening to the wind all night, I got up and braved that cold wind. I ran into Strickland street, on my 6 km course. Early going was slow as I warmed up but I had a solid progression, from 5:30 to 5:02 to 4:43. I held that pace for the fourth and then stepped it up again, running the last two in the 4:20s. It was a 6.06 km run and I averaged 4:48 pace.
As I set out on my parkrun warm up on Saturday morning I had my gloves and beanie on. I ran a 3.3 km warm up and averaged 4:49 pace. It was a good progression. The beanie came off but I ran in the gloves (for 3 km), pushing from the start. This is my peak period and the window is closing but it seems that fast times in June are hard. I ran the first in 3:43 but slowed for the second with no push from behind. It was a 3:53 for the second - mainly into the wind - and then a 3:55 for the third. I picked it up out to the second turn, with a 3:49 and, despite trying to push it hard home, ran the same pace home. My official parkrun time was 19:05 at an average of 3:50 pace.
At home I did some analysis of my 162 parkruns at Inverloch. I have run on 12 ocassions in June now with the slowest a 20 flat in 2017. I have only been under 19 minutes twice, with last weeks 18:31 the fastest. The other sub 19 was an 18:59 in 2016. Today was my third fastest June parkrun at Inverloch. My curiosity was aroused because I felt that the heavy, cold air and that wind, really slowed me today, I felt that if I ran like that on a warmer, dry air day I would be 30 to 45 seconds quicker. And it appears that June running is hard work!
Anyway here are some break down of times for my first 162 Inverloch parkruns:
* Jan: 12 runs / 7 sub 19s 58%
* Feb: 13 runs / 8 sub 19s 62%
* Mar: 14 runs / 8 sub 19s 57%
* Apr : 16 runs / 5 sub 19s 31%
* May: 15 runs / 5 sub 19s 33%
* Jun: 12 runs / 2 sub 19s 17%
* Jul: 10 runs / 3 sub 19s 30%
* Aug: 11 runs / 4 sub 19s 36%
* Sep: 13 runs / 9 sub 19s 69%
* Oct: 14 runs / 3 sub 19s 28%
* Nov: 14 runs / 4 sub 19s 29%
* Dec: 18 runs / 8 sub 19s 44%
So June is the hardest. Interestingly September is the build up to the Melbourne Marathon festival while October and November - the taper and recovery - drop away.
After parkrun on Saturday the weather deteriorated further and the afternoon was cold, very wet and very windy. It rained all through Saturday night and was just clearing as I got up on Sunday morning. I drove to the Guide Park and ran one of my old Road Runners routes - a 9.6 km loop of the town via the rail trail and Lower Powlett road. I was on good pace, under 5 minutes, from the start. The pace slowly increased from just under 5 minute pace to a 4:40 for the seventh. It rained on me for the third and fourth kilometres and started to feel quite miserable. I pushed through and it was clearing in the last few kilometres. I hit 4:30 pace in the eighth and then finished a little bit quicker than that. I got back with 9.6 km on the watch and was considering pushing it out to 10 but the rain started again as I finished and i took it as a sign to stop. I averaged 4:43 pace for the run.
Monday June 18th to Sunday June 24th
With less than two weeks to Gold Coast this will be my last week of real quality speed work. I plan to put in good kilometres and some quality pace among that. I started the week with a cruisy run on my 8 km course on Monday morning. The watch played up (GPS) for most of the run so I didn't really know my pace. The start was much slower than I felt I was running but progressed through the run. I covered the 8.3 km course (the GPS got me up to almost 10 km) in 41:17, at an average of 4:58 pace.
I ran again after work on the Inverloch intervals course. My warm up out and back was a 4:54 and that first interval peaked at 4:00 pace. From there the pace picked up nicely. I ran the second out and back in 4:32 and that second interval peaked at 3:29 pace. The third and fourth intervals each peaked at 3:43 pace. The fifth interval peaked at 4:24 pace and then the sixth, and final, interval peaked at 3:16 pace. I covered just on 6 km and averaged 4:32 pace for the session.
3:31 & 3:24 / 3:26, 3:21, 3:20, 3:27 / 3:16, 3:18, 3:31, 3:19 / 3:27, 3:32, 3:22, 3:23
I ran 7.39 km in the 30 minutes, averaging 4:03 pace. It was almost a new Mona fartlek PB bettering the 7.24 km in Mona 6 and the 7.25 km in Mona 5 of this series. It was just short of the 7.42 km in Mona 7 of the Autumn series on April 4th.
I doubled up on Wednesday with another run after work. I had seen news that the Powlett river had been opened up this morning so I drove to the Desal and ran over to the Mouth to have a look. I was under 5 minute pace from the start but running with real low energy. I pushed out across the top track and through the coastal path behind the caravan park. It was high tide when I got out there and the waves were pushing up the river. I ran back along the road past the caravan park and then the road through the Desal. My average pace was 4:47 for the 7.1 km run.
I have settled into a really nice weekly training regime as this push has progressed. I tend to run between 55% to 65% of my weekly work load on Monday to Wednesday and then ease up on Thursday and Friday to freshen up for the weekend. It has been working well.
Thursday was my day off so I got a little extra sleep.
Friday June 22nd: 83.9 kg
Friday was report writing day and we can work from home so I had another well needed sleep in again and then ate breakfast before my run. I have dropped over 1.5 kg in the past fortnight - which probably explains some of the weakness I have felt in some runs. I was driving to the Heathlands but decided to stop at the Baxters track and run from there. I ran in along the road towards Baxters and then on the track until it became too sandy. I was under 5 minute pace from the start and then under 4:40 pace by the fourth kilometre. I was running quite comfortably on rough tracks so was surprised with the pace I was getting - the fuel makes a huge difference. I ran around the wind farm boundary and back - checking out another reserve and track through it. Having planned on a 5 or 6 km run it was getting a little big on me but the body wasn't feeling stressed. I picked up the pace near the end, running the eighth in 4:27 and then the ninth in 4:10 to average 4:37 pace for the 9 km run.
This week parkrun Saturday dawned cold (but not as cold as last week) but calm. I ran the warm up in t-shirt and gloves but I did actually warm up. I ran a 3.4 km warm up, averaging 3:46 pace with a pretty good progression - much better than last week. I took off at the parkrun start, quickly putting in a nice gap. It was still hard running through the cold air but I pushed it out. My first was a 3:41. i had wanted a few second quicker but it is what it is so I just pushed to make sure I didn't drop off. My second was a 3:43 and then I put in a couple of 3:44's before taking the final turn. I pushed it hard on the way back, determined not to drop off. It was a time trial as I was 45 seconds out in front. The speed facts will be much more favourable next week on the Gold Coast. I finished with a 3:43 so the pace was very consistent. My parkrun time was 18:38 and I averaged 3:43 pace. That is around the pace I want to run the TEN in next week.
Monday June 25th - 5 days to go
I stayed in bed on Monday morning, slept a little more and got some reading in. After work it was out to Inverloch for an interval session. It started raining on the way out there and I started off in light drizzle. I was running quickly from the start and ran the first interval, on the way back, at 3:26 pace (average). The second interval was quicker, run at 3:21 pace. My pace between intervals was generally 4:40 to 4:50 pace and I was in nice running form. The only issue was that the right hamstring wasn't feeling 100% so I stopped and stretched after the third interval. The next interval was a beauty. I ran it at 3:03 pace - my third fastest time on the interval ever. The fifth interval was run at 3:10 pace and the sixth at 3:07 pace. I ran 6.45 km and averaged 4:36 pace. It was a nice hitout and the best I have felt for Monday intervals for a long time.
Tuesday June 26th - 4 days to go
On Tuesday morning I was up early and out on my final 10 km run before the race. I ran out via the Guide Park. It was quite a mild morning - compared to what we have been having - and the rain had just stopped, although I did cop some drizzle along the way. I started well running the first in 5:10 but not getting under 5 minute pace until the third. I just slowly built up the pace through the run. In the middle I was running 4:40s and then I ran a 4:31 for the seventh. I backed off in the eighth and then put the foot down for the final two, finishing with a 4:18 and then a 4:03. I ran 10.1 km and averaged 4:41 pace in the 47 minute run. I did ice the right hamstring after the run - more precautionary than anything.
Wednesday June 27th - 3 days to go
It wasn't as mild on Wednesday morning, with the temperature almost down to 1 degree. I drove out to the Desal for a run on the track there. I did forget the running gloves and was regretting that right through the run. My pace was on from the start, running the first 3 at just under 5 minute pace. I dropped to 4:48 pace for the fourth and fifth and picked up the pace near the end, running a 4:42 to finish. I averaged 4:52 pace, covering 6.2 km. No ice today when I got home!
Thursday June 28th - 2 days to go
I took Thursday off and that was a good choice as the temperature dipped below zero in the morning. I weighed in at 85.0 kg - my final weigh-in before my run. After work we travelled to Tullamarine ready for our flight in the morning.
Friday June 29th - 1 day to go
It was an early start on Friday fro a 6am flight to Gold Coast. We had a big day with lots of walking and sitting - visiting the marathon expo in the middle. This afternoon we went to Main Beach for their Friday pre-marathon unofficial parkrun. Rob De castella and the Indigenous running group were there. My legs were tight while stretching and took a while to loosen after starting the run. I ran the first 2 km at 4:42 pace before picking it up in the second half. After the turn back I went a bit harder, running the third in 4:27, the fourth in 4:16 and then finishing with a 4:04. I ran the 5 km at an average of 4:27 pace. It was a real nice hitout and loosened up the legs.
Saturday June 30th -
M I S S I O N A C C O M P L I S H E D :)
What a massive Month in June! I started the month with a 10 km PB (37:27) - first time ever under 38 minutes - and I have ended it with another 10 km PB (37:18). In between I have run three of my four fastest June parkruns ever in the cold air at Inverloch.
We were up at 4:45, ate breaky and then jumped on the G-train to Southport for the 6:30 am start in the Gold Coast 10km. The weather was around the maximums that we are getting in Wonthaggi at the moment so it wasn't uncomfortable in the running shorts and singlet. I ran a warm up of just a bit over 2 km, starting easily and then pushing it out in the back end. I averaged 4:42 pace in the warm up.
I was close to the front on the start line, meeting up with South Coast runner, Steve Quirk, there. Rob De Castella and Benita Willis were just over from me. It was still a crowded start though with a lot of un-realistic runners up there. I worked my way through to record a 3:34 - right on what I wanted in the first. Wanting a 3:44 average my plan was to bank some early. I followed up with a couple of 3:41s, ran the fourth in 3:44 and was back at 3:41 pace for the fifth. I RAN THAT FIRST 5 KM IN 18:21. I was starting to feel it in the second half and ran the sixth in 3:46. By this stage I had calculated that i only needed a 19 flat for the second half - so was focussed on the 3:47 average for the run home. I ran the next two at 3:45 pace but then really started to feel it in the ninth, running a 3:50. All the way i had been urging myself to use the training and it had been working. I really pushed hard in the last kilometre but really slowed just before entering the finish chute. Gold Coast has one of the best finish chutes ever - almost matching it with running on the MCG - and I really flew as i came through the chute, peaking at 3:25 pace near the end. I finished with a 3:49 to record a new 10 km PB of 39:18 ant an average of right on the 3:44 pace.
The calves tightened up after the race but I can rest them now. We walked back to main Beach to visit the bakery there and I plan a pool session at our resort later in the morning. Mission Accomplished - but I did die a bit in the end so now plan to chase down the sub 37 when I amp it up again in the early summer.
I was placed 140th in the race, 112th male and SECOND in the 50 to 54 age group. My official time was 37:29.
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