I pulled up very sore from the Gold Coast 10 km as the body cooled. The right side really stiffened - around the knee area (below and above) and in the hip.
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With the big runs of June out of the way, and the training program in limbo for a while, I plan to just try and milk the benefits of the past 6 months of hard work for as long as I can through the winter. There is nothing on the horizon until the half marathon at Melbourne. I will be running the VCCL events, including a 10 km in a fortnight, as well as some more Road Runner handicaps. I will begin the next training program in September after two months of much easier training. I won't be extending the distances for Melbourne, curious to see how the speed work transfers to a half. The goal for the next program will be to peak my speed in the early summer.
Sunday July 1st
I ran through the knee manipulation exercises on the right knee on Monday morning and felt it click into place. Improvement soon followed. We went out to watch the marathon on Sunday morning and got back after lunch at the Main Beach bakery. I went out for a longish recovery run in the afternoon, aiming to loosen up the body.I ran across to Broadbeach and then along the beach towards Main Beach. Despite the stiffness I was under 6 minute pace from the start - running with the wind in the first half. I was running a lot faster than expected with a 4:48 in the third then a 4:38 and then the fifth was a 4:29. The return was much tougher - the southerly wind had really picked up. Most of the return was over 5 minute pace and parts were a real push. I stopped at 11 km, averaging 4:51 per kilometre, and walked the rest of the way home.
Monday July 2nd to Sunday July 8th
After breakfast, and a small sleep-in, I ran in the sun on Monday morning. I ran towards Broadbeach waters parkrun, just to check out the course. I was running quite well with the one slower kilometre and then some good solid sub 5 minute pace. I loosened up reasonably quickly, I ran a loop of the parkrun course - it loops twice - and then returned. I averaged 4:52 pace, running 7.1 km and then returned to the apartment for a nice pool and spa session.
After lunch Heather and I walked along the beach for quite a distance - covering 8 km. That tested the legs. In leiu of no Intervals i went out for a short run before tea. I ran down to Kurrawa surf life saving club and then back, finishing along the Nerang river. It was only a short 4.6 km run and averaged 4:52 pace.
On Tuesday morning I ran down to the beach and then along the coastal path to Surfers and then Main Beach. I cut inland and returned along the Nerang river. The pace was a bit up and down, quickening along the path then slowing on the turn. I averaged 4:52 pace for the 8.4 km run.
I ran the other way along the coast on Wednesday morning getting most of the way to Miami Beach. The pace was good right from the start this time and I ran much more fluently. I covered just over 9 km and averaged 4:43 pace.
Thursday was my rest day.
On Friday morning I ran a progression run, following the tram line almost all the way to Main Beach and then returning on the coastal path. I started with a 5:09 and then quickly progressed to 4:55 then 4:44 and then into the 4:30s. I was under 4:30 pace for the sixth and then ran the seventh in 4:09. I averaged 4:39 pace for the 7.4 km run.
In Queensland parkrun starts at 7 am so it was an early start to get to Broadbeach Waters. The start is 2 km away so that was our warm up. I ran the first kilometre easy with Heather and then stretched it out a bit. I averaged 5:19 pace for the 2 km.
I went out reasonable hard in the parkrun but then eased it a little when I felt a twitch in the calf. It disappeared quickly and I started pushing, covering the first kilometre in 3:47. I was feeling a little heavy as I moved around the first loop and there was no real speed. I ran the second in 3:45 and then the third in 3:50. It was proving to be hard work. I was out in front and the second runner was struggling to hold on, even with my slow deceleration. My fourth was a 3:54 and then I cruised home with a 3:57. The course measured short - they say the satellite loses us under the viaduct - and my official time was 18:51. I had to run an extra 100 metres or so to clock the 5 km so my watch time was a 19:19. I was first over the line.
I extended the run home to get in 3.5 km. I was slow early and picked up speed as I an to average 4:52 pace on the return. Back at the apartment we went down for a hot spa and a swim in the pool.
Sunday was our return home day and it was an early start so I didn't get a run in. On Saturday evening we were at Cavill avenue and there were people all along the beach for as far as the eye could see in both directions. The temperature was around 22 degrees as the sun set. It was 12 when we got to Tullamarine!
Monday July 9th to Sunday July 15th
My first cold air Victorian run was at the Heathlands on Monday morning (it actually wasn't that bad). I ran on the path to Cutlers beach with solid sub 5 minute pace right from the start. I had a bit of an explore on some fire trails and then looped around the back of the Heathlands, checking off the burn off there. I extended the end to get to 8 km, averaging 4:45 pace for the run.
Later in the afternoon I headed to the interval course in Inverloch. I was there alone so ran out to Townsend bluff and back, running the short intervals through the camping area. On the way through peak speeds were: 4:03, 3:58, 4:01 & 3:58. I was slow up the bluff and then ran another four intervals on the way out with the peak speeds: 3:53, 3:52, 3:56 & 3:58 into the breeze. I ran back to the start and then ran a progression kilometre to end. My last 500 metres was run at 3:56 pace. I ran 5.5 km and averaged 4:46 pace.
Given the fact that I was on holidays I decided to put a longer run into the mix on Tuesday morning. I drove into the Guide Park and set off on my 14 km course via Harmers Haven. I took it pretty easy early on, running up the Cameron street hill. The plan was to run the first eight easy and then slowly pick up the pace from there. I had averaged around 4:56 pace after 8 km and then, with the bitumen of Cape road in sight, I stepped up. The ninth was a 4:43, the tenth a 4:32 and eleventh a 4:22. Then I really pushed, trying to run the last three at 4 minute pace. The twelfth and thirteenth were mostly up the Bilson street hill. I ran a 4:10 and then followed up with a 4:12 with the pace down to 4 minute pace in patches. It was my fastest ever effort up the back of Bilson street - and I claimed the course record on Strava. Over the top I flew down the other side to finish with a 3:55, holding the speed on the flat of Graham street. That speed in the last 6 km reduced my average pace down to 4:41 pace over the 14 km. I ran the first 7 km in 34:40 and the final 7 km in 30:43.
Looking for something different I drove to Outtrim on Wednesday morning for a cruise up Mt Misery. I started with a loop of the oval - to get the distance up near 10 km - and then out to Moyarra road and up the hill. I was running under 5 minute pace on the oval and out but slowed substantially running up the hill. The climb is 189 metres over 3.3 km and it was hard work. At the 5 km mark I was averaging just over 5 minute pace after getting all the way to Korumburra road. Then it was the down hill. I was running easy but the pace was around 4:30 pace. It was hard on the toes - continually crashing into the front of the runner. Down at the bottom I really put the foot down on the flat and continued up the 25 metre rise up to the oval, running the tenth in 4:15. I pushed out another lap of the oval, averaging 4:10 pace for the final 400 metres. I ran 10.4 km and averaged 4:47 pace.
On Thursday morning I considered a run out on West Creek road but then decided to go out and run the coast (and check out the high tide). It was a leisurely start but I was under 5 minute pace in the second kilometre. I cruised out to Shack Bay stopping at lookouts at The Oaks and Twin Reefs on the way. I started picking up the pace on the way back running the eighth in 4:26 and the ninth in 4:17. The tenth, into Cape, was run in 4:08 then I stopped briefly at the surf beach to have a look at the ocean. I really pushed hard on the cliff top run back to the bay, running the eleventh kilometre in 3:56. I averaged 4:36 pace for the 11 km run.
The past three runs have all been over 10 km and I have now had four 10 plus km days in a row, covering 49 km since Monday. In each of the past three days I have run massive negative splits and finished each run with some good speed. My body has been pulling up really well during this workload.
Friday July 13th - 85.4 kg
Deciding against a rest day this week - because I am on holidays - I drove out to the Williamsons Beach car park on Friday morning. I ran in the reserve bounded by the car park, Lower Powlett road and the wind farms. Pace was a solid sub 5 right from the start and in the 4:30s from the third kilometre. I covered 7 km and averaged 4:36 pace.
We had a third week away from Inverloch parkrun because it was the third anniversary on Phillip island this Saturday. We had yet to run the course so took the opportunity this week to get over there. I ran a 2.7 km warm up, averaging 4:39 pace and checking out some of Churchill Island. The plan was to have a semi easy run this week with a 10 km race on Sunday. At the start I was running a nice comfortable pace running the first in 3:49 and the second in 3:53. I was in front but Jason decided to up the pace from that point. I went with him for the third, running a 3:45 before deciding that I didn't want to be running that hard. I eased it back and watched the gap grow. I ran the fourth in 4:01 and then the fifth in 4:00 (right on half marathon pace - hopefully).My official time was 19:42 for my first Phillip island parkrun.
Sunday morning was a VCCL run at Braeside park. It was the Eric Greaves 10 km, a run that both the VCCL and Vic Masters take part in. I have run it three times before as a Vic Masters athlete, getting faster each time (39:45 in 2014 - first sub 40, 39:07 in 2015 & 38:58 in 2016). I was injured in 2017 but Heather ran while I walked a lap. This year I didn't really have any expectations. I had thought about pacing at 4 minute pace and I also thought about going hard with the speedsters early and seeing what happened. I left my watch at home so the pacing option went out the door. I ran a couple of kilometres to warm up and used a bit of heat on the right side - hip, hammy and knee. I got off to a good start and was running well (without a watch). In the second I caught up to Sean Quilty's small group making it a 4 and stuck with them for a bit. I ran the first two at around 3:35 pace but then started to slow a little. I settled back to around 3:50 pace, running with another runner - pushing each other along. I was slowing at the end of the first lap - the last 2 were into a north wind but we really quickened at the start of the second lap, running the sixth in 3:45 and the seventh in 3:47. I had no idea of timing while I was running (my times come off the other runner's watch). I slowed in the eighth and then picked it up for a nice finish in the mid 3:50s. My official time was 38:22 for the 10 km - averaging 3:50 pace. I was placed THIRD in the handicap race, winning $80 for my efforts.
The most pleasing aspect of the Braeside run was that I was able to do it at the end of a massive week. It was my seventh straight day of running and, with 76 km covered, It was my biggest week of running since the last week of September in 2016.
Monday July 16th to Sunday July 22nd
Monday was day EIGHT of running without a break. After a 2 week holiday it was back to early starts and running in the dark before work. I ran into North Wonthaggi starting with a 5:16 and then I was around 5 minute pace - either side. I ran down Wentworth road and it was very dark. I could just see where my feet were landing. I picked up the pace in the fifth, running up Oates road in 4:49. The run was 5.1 km long and I averaged 5:02 pace.
After work I drove out to Inverloch for a run on the interval course. My body was a little stiff nearing the end of a big haul so it was a pretty easy start as I warmed up. I picked up the pace on the first interval, peaking at 4:11 pace. I didn't really take off on the second interval and then ran through the camping area on the next circuit. I picked up the speed between each second speed bump - more concentrating on form than speed. I hit sub 4 pace on only the first of the four intervals out bound and then again on the first of the return intervals. I was almost ready to pull the pin when I got back (with around 4.5 km run) but then Jesse turned up so I ran another 4.5 km with him. We pretty much ran at a steady 4:30 to 4;40 pace, chatting on the way. At the end I had run 9.4 km and averaged 4:45 pace.
It was windy on Tuesday morning but I got up for another dark run. The eastern sky was perfectly clear with the sun still well below the horizon. Again I was stiff early. i started with a 5:16 and then a 5:05 and was loosening up nicely. I was on my 6 km course and ran the middle two at around 4:47 pace. I picked it up on the way home with a 4:21 and then a 4:19 to finish. After the run I was back onto the punching bag for the first time in about three weeks. I ran the 6 km, averaging 4:46 pace.
Wednesday was day TEN since my last day off. Listening to the wind it was so tempting to just stay in bed. I got up though. I used a bit of heat on my back and right hip before stretching. I set off across town towards North Wonthaggi and, for the third day in a row, my starting kilometre was a 5:16. The second wasn't much faster but the third was a 4:41 which I followed up with a couple of high 4:40s. I pushed in the sixth and ran a 4:16 with the 7 km coming up in my drive way. I averaged 4:47 pace for the run.
After work i headed out to the Desal track for one final run before my day off. I ran a single loop working my backside off into the wind and then coming home with it at my back. I ran a 4:37 for the fifth and then put my foot down all the way home, running the last 700 metres at 4:13 pace. I averaged 4:46 pace for the 5.7 km run.
In the past TEN days I have run FIFTEEN times and covered 109.7 km. My body generally feels pretty good. There is just a little stiffness in the lower calf / achilles area, particularly on the left side, and my back will be a little bit stiff in the morning. Not bad though given the much elevated workload.
On Wednesday night I started looking into the summer season of gift running, discovering the Victorian Athletics League. I had been talking to some runners on Sunday and they put the idea into my head. I have found that there is a program where there is a gift event just about every weekend from November to the end of February and into March - with the Stawell Gift at Easter. Most have mile (1600 m) races and some have 3000 & 3200 m races. The idea really excites me. Having looked at some times from last season I feel that I would need to get my speed to sub 3:30 for these races. Can I run that fast? I won't ever know until I try it. The idea of training for these races is just the thing that I need to push myself to the next level. I will start researching training techniques but, one thing that I will be doing is some more upper body strength work. The first race will probably be the Sandringham (Sandy) gift on the weekend after Cup weekend.
Lying in bed on Friday morning it was evident that the wind had dropped significantly so i drove out to the Desal for a run out there. I rubbed heat into the calves and hip before heading off - just for a bit of rejuvenation. I started with a 5:12 and quickly picked up the pace to a 4:59 and then a 4:52. The wind was behind me on the way back and the pace increased as a result. I finished with a 4:35 and then a 4:27 to average 4:48 pace for the 5.1 km run. While I was stretching at the end the rain started and the car got wet on the drive home.
It rained and rained on Friday night and the early hours of Saturday morning. There was still a bit of rain around on the radar as I set off for parkrun. I got wet through on the 3.3 km warm up and found all the wet spots on the course. I averaged 4:42 pace for the warm up. I was off to a good start at parkrun letting Luke run ahead and put on a bit of a lead. Then i slowly hauled him in in the first kilometre, running a 3:47. From that point I steadily built a lead and basically ran the last four kilometre at 3:56 pace. It was a nice controlled run to record a 19:31 and take my 72nd 1st token at Inverloch (out of 162 races there).
I ran the controlled parkrun because I wanted to be reasonably fresh for the Roadrunners handicap on Sunday morning. On the sidelines for two games of footy on Saturday afternoon left me tired and with sore legs on Saturday night. I woke up a little stiff on Sunday morning and took the Deep heat with me to rub into my lower back before the warmup. I averaged 4:52 pace for the 3 km warm up - out to the Surf beach and back. I did a lot of stretching in the lead up to my run, concerned about the right calf and my back. Not sure what to expect I set off and just gave it a push. With sixteen runners in front of me I started with a 3:42. I had Luke in my sights in the second and followed up with a 3:43. That second kilometre is a good one as I get to see most of the field running back. I turned and was aware that I now had a gentle breeze in my face. I pushed to compensate and ran my third in 3:46. I started catching a few late in the fourth and recorded a 3:44. I was in twelfth place at the 4 km mark with the out and back to go. I had been running quite comfortably earlier but really pushed for the last. I just kept passing runners and, each time, had another to chase. I was flying and ran the fifth in 3:37, passing all but one runner to run into second place. My course time was 18:44 and the 5 km time an 18:38. It was the second fastest time on the course, almost catching Bill Barry's time from May.
The plan is to have two light weeks over the next fortnight and then to start increasing the training from mid to late August.
On Monday morning, having decided not to run again after work, I set out on the 8 km course into the Wonthaggi CBD and back. I started with a 5:18 and never really got much quicker for the second. From there I stepped up the pace - quite naturally - as the body got warm. I ran the sixth in 4:34 then the next in 4:29. At that stage I was starting to push it a bit. I finished with a 4:23 and then eased it back home for the past 350 metres. I averaged 4:46 pace for the 8.35 km run.
With a two day break coming up I ran a 10 km run on Tuesday morning. I headed into town and then across to Mitre 10 and returned via the eastern rail trail. Like yesterday I started with a couple of slower kilometres, a 5:19 then a 5:09, and the quickened. The third and fourth were in the mid 4:50s and then I ran either side of 4:40 pace until the ninth. The speed was pretty much natural to that point with no real hard push. The tenth, however, started at the top of the estate hill and I decided to give it a real push to the end. I ran down the hill at mid 3:40s pace and pushed right through the tenth to record a 4:03 to finish. I ran just over the 10 km in 48 minutes, averaging 4:46 pace.
On Wednesday night I got onto the internet to look at running spikes. The pair that jumped out at me were some Nike Zoom Rival M8 spikes. There was a pair - with limited stock - on sale for $70 and they had my size (US 13). The reviews suggested that they were ideal for 1500 to 3200 m races. I am now really pumped for this summer season of running.
Friday July 26th - 85.9 kg
On Friday morning I drove out to the Desal for a run out there under clear skies and a near full moon. I started by running the first two kilometres at just on 5 minute pace, slightly quickened in the third and then ran in the 4:40s for the fourth and fifth. I ran the sixth in 4:29, finishing strongly. It was great to be running again and the body does feel fresher. I covered 6.4 km in just under 31 minutes, averaging 4:49 pace.
It was off to parkrun on Saturday morning - hoping for a good run. It was another of the VCCL races so, despite being in a light (off-season) period I still wanted to a reasonable time. My warm up was slow with the first kilometre in the 5:20s. I averaged 4:51 pace for the 3.3 km warm up. On the start line it was evident that we had a visitor who was a good runner. He went out fast and I moved up to shadow him early. The pace was too hot for where I am at so I just let him pull away a bit. I ran my first in 3:38 and was about 100 m behind. I slowed to a 3:44 in the second but pushed in the third, feeling like I was closing the gap. I ran a 3:40 but then, realising that the gap was slightly growing, I eased it back to finish with a 3:46 and a 3;47. I ran an 18:40 - which is pretty good for July - averaging 3:43 pace. I was placed 9th in the VCCL handicap race, with the seventh fastest time.
After two great, calm & sunny, winter days the weather started turning on Saturday night. Awake early i heard the early signs of the wind getting up again so I jumped out of bed - far too early for a Sunday morning - and headed out to the desal in the semi dark. It was still only breezy as I started my run there and, while there had been rain, the sky was clearing a little. I started at just over 5 minute pace and was running comfortably - not really any stiffness. I was at sub 4:50 pace for the next three kilometres and in the 4:30s as I ran out to the bird hide with the wind behind me. I followed my path back from the bird hide, running on the coast side track. I finished with some sub 4:30 pace, running with the wind. I ran 10.8 km and averaged 4:43 pace for the run. Later in the morning the wind really picked up and there were some serious rain storms blowing across the coast. It was worth the early start.
Monday July 30th to Sunday August 5th
I woke up on Monday morning feeling a bit stiff around the right knee and hip area. I warmed up and set off into town on my 6 km course. I decided to just take it easy - this is another light week and the run on Saturday was a bit too hard for where I'm at. I was well over 5 minute pace for the first four kilometres and just (naturally) picked up the speed a little in the run home. My fifth was a 4:55 and then I finished with a 4:58, averaging 5:09 pace for the 6 km run.
After work I went out to the intervals course. The air was real cold and it was very breezy. I was never comfortable. The running was pretty rough and the pace slow again. Looking at the speed profile - it was a real strange run. The pace was slow but, every now and then, the pace picked up for a little while, always in different parts of the course. It was entirely natural - with no intended efforts by me. At almost 4 km in - the average pace was quite a bit over 5 minutes at that point - I was joined by Jesse and I ran with him. I had to work to keep up and talking wasn't as easy this week. I ran almost 3 km with him, running a total of 6.8 km and averaging 4:58 pace. Those last 3 km were around 4:40 pace.
Tuesday was a day off. Following the double day off last week I decided to have another 5 day running week but with the rest days split by some running.
I started the new month with a 6.3 km run across North Wonthaggi. Pace was slow early - in the 5:30s for a while and only picked up very slowly. I never pushed it at all and the increase in speed was just a natural improvement as the body warmed up. I ran the last three at just under 5 minute pace to average 5;11 pace for the run.
After work I stepped outside and it was just the perfect late afternoon. I headed to Williamsons beach, got changed then set off on the track there - towards the wind farm. The afternoon pace was much faster - sub 5 minutes - with the warmer body. As I ran the sun set. I jumped the fence and ran under the wind turbines. They were all turning when I got there but as I left they were stopping - because there was no breeze. I looked back to see them all static. I ran up the little bluff there to check out the sun set and then back to the car. I averated 4:50 pace for the 6.6 km run.
On Thursday I took a second day off for the week. I am really winding it down at the moment with about 2/3 of regular distance and the pace real easy. So my body is starting to soften a little and, interestingly, I am getting more aches and pains as it softens. I suspect the muscle has been supporting any sore spots.
Friday August 3rd - 85.4 kg
On Friday it felt like a real cold morning when I was in bed. I dragged myself out and was pleasantly surprised by a really nice morning outside - really still and not terribly cold. I stretched and then headed into town. Once again it was a really easy paced run. The first kilometre was a 5:41! I never really upped the pace, just jogging really. I was just over 5 minute pace for the fourth and fifth and ran the sixth in 4:50. The run was a 6.5 km run and the average pace a docile 5:12 pace.
It was off to Inverloch parkrun on Saturday morning after a week of light running. The plan was to either stick with the leader - if the pace wasn't too hot - or run at just under 4 minute pace. I ran a 3.3 km warm up much slower than previous weeks with a 5:03 average pace. At the start I went to the front and then Luke took the lead. I was happy to let him go as he is not much under 20 minutes at best. Jason then took the lead and I picked it up and went with him for a bit. My first kilometre was a 3:51 and I was back in second position. I followed Jason back to the shelter, running a 3:52 and then out to the second turn. With Jason starting to lengthen the gap I decided to learn from last week and just eased up. My third was a 3:55 and then I really eased up to enjoy the run in the fourth with a 4:10. I ran back in 4:08 to finish with a 19:55, averaging 3:59 pace. I then ran a 2 km cool down with Rikki, pushing her (double) pram so that Rikki could run. It was at 5:44 pace.
The wind came up again on Saturday afternoon and night. I decided on a Heathlands run on Sunday morning because the foliage offers protection. I only wanted an easy jog out there so, after running the first in 5:12, I eased up. There was a natural increase in speed after I warmed up and I was under 5 minute pace after the third kilometre. I was just short of 8 km when I got back to the car park so ran loops to get to 8. I averaged right on 5 minutes per kilometre for the 8 km run.
I ran just over the 50 km for the week averaging just under 5 minute pace.
Monday August 6th to Sunday August 12th
This week will be a medium - light week of running. I only intend to have one day off - weather permitting - and plan to run with a touch more speed - but no speed work yet. I have set up my weights - a makeshift barbell which is a broom handle and a brick at each end. I also have brick dumb bells.
Monday morning started with a strong north wind. I set off across North Wonthaggi - running west. Pace quickened from 5:18 to 5:09 and then 4:49. Pace was then a bit up and down as I reached Fuller road and headed back. I did pick it up a little near the end and my seventh was a 4:34. I then eased it back home for the last 400 metres, averaging 4:56 pace for the 7.4 km run.
Later in the morning I went into the post office and picked up my new Nike running spikes. They fit nicely and look pretty good.
After work on Monday I went to my chiropractor to just get a tweak. There are some issies around the right hip that I was aware of. He also did a little bit of work on the spine and neck. Nothing major, but I just wanted to get it done while the muscles have softened and before I get back to the sprint work.
I braved the weather on Tuesday morning. Pretty much the moment I stepped out of bed the rain started on the roof. I was so tempted to just go back to bed. I went out anyway and stretched, put the rain jacket and beanie on and set off towards town as another shower started. The rain had me running faster and I was at just over 5 minute pace for the first three kilometres. The pace picked up on the way back and I ran the eighth in 4:34 to average 4:51 pace for the 8.4 km.
On Wednesday morning, with the strong winds still blowing, I set off on my 10 km course. The pace was real slow early - not sure why because I felt ok. I progressed from 5:35 to 5:22 to 5:03 and then was running under 5 minute pace. I finished with some good pace, coming home with a 4:31 and a 4:24 in the tenth. I averaged 4:54 pace for the 10 km run, running for around 49 minutes.
After my run each day on Monday, Tuesday and Wednesday I did a short session out the back of the house. I stretched the legs, used the makeshift bar bell - above head lifts, squats and arm curls - and did the usual punching bag session - 150 each side, work above the head and then 60 fast punches on each side. this morning I actually felt an effect in the shoulders. I've been doing a pretty light session so far but will ramp it up in the coming months.
I woke up on Friday morning with the wind howling again. It was a much milder morning though with the wind a northerly. I started slowly but picked up the pace quite quickly and was well under 5 minute pace in the third. I ran the sixth in 4:22 to average 4:50 pace in the 6.9 km run.
Friday August 10th - 86.7 kg
The rain came over on Saturday overnight and it was very wet on Saturday morning for parkrun. The rain didn't stop, but was lighter when I went for my warm up. I was much faster in the warm up this week, possibly because of the rain, running the 3.3 km at a a 4:41 average pace. With the constant rain the numbers were down this week. I was running in the VCCL singlet as it was a VCCL parkrun week, but there was no ambition of a real fast run - the body is not ready. I followed Luke at the start and reeled him in late in the first kilometre, running a 3:48 to start. That was just a little too fast for what i wanted so I pulled the foot off the accelerator and followed up with a 4:03. As I was trying to run at under 4 minute pace I tried to increase the speed but the third was also a 4:03. I did speed up in the fourth and finished with a couple of 3:59s. My parkrun time was 19:49. I scanned the barcode and got straight into my warm clothes.
Later in the afternoon I pulled up a little sore in the right hip and knee. With the ease in workload and my body softening the knee is feeling a little loose. I expect that it will improve as I increase the training load.
On Sunday morning I headed to the Desal for a run around the tracks out there. There had been a heap of rain on Saturday night and water was flowing everywhere. Early in the run I had a heap of kangaroos. It was a slow start and I wasn't under 5 minute pace until the third kilometre. I was in the 4:40s for quite a lot of the run, with my quickest the eighth, a 4:37. I covered 8.3 km and averaged 4:53 pace.
That ends my period of recovery. In the past 4 weeks I have run; 55, 44, 51 and 49 km - my lightest period for some time. I have lost a little fitness in the process but the body has also had some time to relax and soften a little. Now I start again.
On Sunday morning I headed to the Desal for a run around the tracks out there. There had been a heap of rain on Saturday night and water was flowing everywhere. Early in the run I had a heap of kangaroos. It was a slow start and I wasn't under 5 minute pace until the third kilometre. I was in the 4:40s for quite a lot of the run, with my quickest the eighth, a 4:37. I covered 8.3 km and averaged 4:53 pace.
That ends my period of recovery. In the past 4 weeks I have run; 55, 44, 51 and 49 km - my lightest period for some time. I have lost a little fitness in the process but the body has also had some time to relax and soften a little. Now I start again.
