59 - Still chasing the 99th & 100th 1st tokens and finishing an interesting year

.... follows:  58 - VAL pre-season and chasing down 100 parkrun FIRST tokens

With my form well down, particularly since the half at Melbourne in October, I find my self massing a collection of 2nd tokens at parkrun and still two short of the 100 firsts.  The form is on the improve, however, and the speed is returning with training for the gifts and the shorter races.

It has been an interesting year with two half marathons - both sub 90 - and very few 10 km races.  I have not been able to push the 37 minutes barrier as i have simply not raced over the distance.  Speed at parkrun has been down in '19 due to conservative running early in the season and poor form late.  If I play the game correctly over the next month then I may start the new decade in good form.

Sun 8/12 am:  7.31 km - 5:05 average pace - 4:54 fastest km (with Heather)

Monday December 9th to Sunday December 15th
The new week started with a scorcher - we jumped from sub 20 degrees on Saturday to 36 on Monday.  I was out early, cycling to the Desal then running before riding home.  All up I cycled 22 km.  Later in the day I ran some intervals in the heat.  I was well hydrated.

Mon 9/12 am:  5.20 km - 4:43 average pace - 4:32 fastest km
Mon 9/12 pm:  5.08 km - 5:15 average pace - 4:58 fastest km
.... intervals x4 (max pace) 3:53, 3:55, 3:18, 3:24
Tue 10/12 am:  8.05 km - 4:48 average pace - 4:43 fastest km

Wednesday was the first of two running rest days for the week - given the Waverley Gift is at the end of the week.  Instead of running I cycled 20 km across the West Creek hills.  Thursday was a short interval session with a long warm up and cool down.  In the intervals session I ran 3 short (90 m), 2 longer (190 m) then another 3 short.

Thu 12/12 am:  8.60 km - 4:52 average pace - 4:25 fastest km
.... intervals (ave pace):  3:14, 3:18, 3:08 / 3:13, 3:13 / 3:10, 2:56, 2:58

Friday was another running rest day, but there was a 23 km cycle out to Cape Paterson and back.

On Saturday morning Heather was celebrating her 250th parkrun.  It was cool and drizzly, not al all summer-like.  In my warm up I felt as good as I have for a long time, especially the right ankle.  It was a quick start for the parkrun, much like last week but I didn't lose as much pace for the second and held it well for the last three kilometres.  I ran back out to run in with Heather.  Today, all the eay through, my legs and ankles felt as good as they have in a long time.  The lighter workload with days off seems to have really helped the ankle.  It is even recovering much better.  Today I felt that my limiting factor shifted from previous weeks, and that it was my weight.  I just felt a little bit heavy when I went to push.  That is something that I can work on.

Sat 14/12 am:  3.28 km - 4:50 average pace - 4:22 fastest km
Sat 14/12 - Inverloch parkrun - 2nd in 19:08 - 3:37, 3:50, 3:51, 3:51, 3:52
Sat 14/12 am:  1.30 - 5:23 average pace

I weighed in on Sunday morning - first thing - and was dismayed to see 87.1 kg on the scales.  After breakfast I got on the bike and cycled 23 km as my warm up for the day.

Sunday afternoon was the VAL Waverley Gift.  My first race, the 300 metre Masters was run at 3:40 pm and then it was a wait for a 5 pm start in the 1600 metre Open.  I had a warm up before each run - 2 plus km each time - and then a cool down after the las race.

Sun 15/12 pm: 300 warm up - 2.74 km - 4:39 average pace
Sun 15/12 - 300 m Masters - 242 run (Hcap 58) - 42.199 - 2:54 ave pace - 7th
Sun 15/12 pm: 1600 warm up - 2.26 km - 4:43 average pace
Sun 15/12 - 1600 m Open - 1300 run (Hcap 3000) - 4:43.319 - 3:38 ave pace - 14th
Sun 15/12 pm:  cool down - 1.21 km - 5:15 average pace

The 300 metres was the fastest I have run to date so i was happy with the run.  It is just so frustrating because the competition is so hot.  In the 1600 metre race my splits were much more even (compared to Hastings).  The first section - 124 metres - averaged 3:10 pace (3:02 at Hastings).  The first full lap averaged 3:31 pace (3:29) then it dropped to 3:47 pace (4:45) with the last lap actually quicker this time and averaging 3:45 pace (3:56 at Hastings).  I am still a fair way off where I need to be.  When in form I will get down to mid 3:20s average pace for the mile.  It was disappointing to not get any improvement in the mile but I did deliberately ease into the run more this time - and my training has been towards speed over short distances and not sustained (endurance) pace yet.  I plane to start doing 3x 1000s at parkrun in the coming weeks - on - off - on - off - on.

Monday December 16th to Sunday December 22nd
I woke on Monday morning feeling a little stiff so I decided to rehab with some light bike and running.  I cycled 10 km to the Desal and then ran a real easy 5 km before cycling home.  I weighed in as soon as I got up and was a more realistic 86.4 kg.  After the riding and run, which were all low intensity, I weighed in again at 85.9 kg.

Mon 16/12 am:  5.61 km - 5:21 average pace - 5:03 fastest km
Mon 16/12 pm:  4.71 km - 4:55 average pace - 4:44 fastest km
.... 7 intervals (max pace):  3:37, 3:50, 3:25, 3:32, 3:25, 3:32, 3:16

I ran the Monday intervals both ways, coming in (East) and going back out (West) at the intervals session in Inverloch.  The 1st, 3rd, 5th & 7th were coming back down the hill and the others were going out up the hill.

On Tuesday morning I ran a 10 km course.  It was hard work most of the way but I did still have some to give at the end.  I have lost a bit of endurance fitness in getting my legs right.

Tue 17/12 am:  10.03 km - 4:54 average pace - 4:37 fastest km

I weighed in first thing on Wednesday morning, hitting the scales at 85.7 kg.  I then cycled into the rec reserve (6.5 km) and ran a sprint session on the grass.  The session consisted of sets of 4 ninety plus metre sprints between the cricket pitch and the Wentworth road goals and then a half lap cool down before a 190 metre sprint on the curve and then a full lap cool down.  I did four sets of the session.  As I was running a breeze from the east got up but it appears that the short sprints were quicker into the breeze (even numbered intervals).  I ran three of the 190s into the breeze and the fourth with it.  this one was significantly quicker.  I then cycled 3.5 km home as part of the cool down.  Back home I weighed in again, this time weighing 84.7 kg.

Wed 18/12 am:  6.50 km - 4:35 average pace - 4:07 fastest km
.... intervals - 4x 90 metres with a 190 metre chaser (ave pace):
.... set one:   3:07, 3:20, 3:07, 2:53 / 3:26
.... set two:    3:11, 2:57, 3:07, 3:23 / 3:29
.... set three:  3:21, 2:56, 3:06, 3:04 / 3:21
.... set four:    3:20, 2:51, 3:08, 3:02 / 3:07

It was very pleasing to have one sprint in each set quicker than 3 minute pace (20 km/h) but disappointing to have a slow sprint in each set too.  I felt that I was running more consistently than that.  Next time I will lengthen the short sprint to the full length of the ground - up the middle. 

Thursday was a rest day.  I weighed in first thing in the morning at 85.5 kg.  In leui of a run I rode my bike 24 km.

I weighed in at 84.9 kg first thing on Friday morning.  Then I drove out to the Desal for an early run before the heat set in - going to be the hottest day for the year.

Fri 20/12 am:  7.57 km - 4:55 average pace - 4:29 fastest km

On Saturday morning it was an early start and off to Traralgon for a parkrun there.  It was the Run Down Under christmas party, starting with parkrun.  I ran three kilometre intervals with a kilometre rest between each.  I was really happy with the middle one - a 3:31 with a u-turn - but a bit disappointed with the start and finish.

Sat 21/12 am:  2.69 km - 4:41 average pace - 4:35 fastest km
Sat 21/12 - Traralgon parkrun - 2nd in 19:55 - 3:37, 4:23, 3:31, 4:42, 3:38

Sun 22/12 am:  7.31 km - 4:49 average pace - 4:39 fastest km

I followed up the Sunday run with a 20 km easy cycle.

Monday December 23rd to Sunday December 29th
I started the week with a 10 km run after weighing in at 85.7 kg this morning.

Mon 23/12 am:  10.07 km - 4:55 average pace - 4:37 fastest km

Tuesday was a rest day from running but I cycled a fast 20 km

Wed 25/12 am:  3.24 km - 4:55 average pace - 4:28 fastest km
Wed 25/12 - Inverloch parkrun - 3rd in 19:30 - 3:35, 3:55, 4:02, 3:59, 3:56

Wed 25/12 am:  1.71 km - 5:38 average pace

There were 160 runners at Inverloch's Christmas parkrun, the sixth year it has been going.  The numbers have really built over the years with only 38 in 2014, 54 in 2015, 57 in 2016, 81 in 2017, 143 in 2018 and 160 this year.

Boxing Day and I decided that I was disappointed with the Christmas parkrun effort - seriously I would have been better running kilometre intervals - so i ran to the Rec Reserve and put myself through a serious interval session - five set - three across the width of the oval and two up the middle.  Four in each set.

Thu 26/12 am: 10.01 km - 4:41 average pace - 4:01 fastest km
.... set 1 120m (ave pace):  3:18, 3:18, 3:07, 3:06
.... set 1 170m (ave pace):  3:04, 3:03, 2:59, 3:08
.... set 1 120m (ave pace):  3:14, 2:54, 3:15, 3:05
.... set 1 170m (ave pace):  3:16, 3:03, 3:07, 3:10
.... set 1 120m (ave pace):  3:07, 3:05, 3:08, 3:00
Fri 27/12 am:  8.16 km - 4:58 average pace - 4:49 fastest km

Saturday was parkrun morning, traditionally one of the big ones for the year at Inverloch with all the visitors down.  Today was massive with a record 302 runners on the course.  The competition was hot too with the first 11 runners all under 20 minutes.  I came in 9th, went fast early but struggled to keep the pace up.

Sat 28/12 am:  2.77 km - 4:59 average pace - 5:03 fastest km
Sat 28/12 - Inverloch parkrun - 9th in 19:31 - 3:39, 3:51, 3:52, 4:04, 4:01
Sat 28/12 am:  1.77 km - 6:01 average pace

Sun 29/12 am; 10.82 km - 5:19 average pace - 5:01 fastest km

I followed up the Road Runners group run on Sunday with a 22 km cycle

Monday December 30th to Sunday January 5th
Having already covered 200 km in December I will be ending the month with a couple of days off running.  On Monday I cycled 16 km before it got really hot.  Upon getting up on Monday I weighed in at 84.0 kg, some 3.1 kg lighter than a fortnight ago.

I ended the year with another running rest day and a ten mile (16 km) cycle.In 2019 I ran 3107 km and cycled 1862 km.  This was my fifth straight year where I have run over 3000 km for the year - 2015, 2016, 2017, 2018 & 2019.  I had two 300 plus km months on the bike in 2019 - 305 in March and 321 in December.

My goals for 2020 will be another 3000 km of running and 2000 km of cycling.

After a 2-day running break it was back into it in a BIG way on new years day - a parkrun double and then off to the Maryborough Gift for a couple of races.  I ran the first parkrun (Bendigo) at Heather's pace and then went real slow for the second at Castlemaine.  At the end of the day - warming up and cooling down repeatedly between 8am and 5 pm - I was absolutely beat.

Wed 1/1 am: - Kennington parkrun - 27th in 23:19 - 4:46, 4:46, 4:32, 4:33, 4:35

Wed 1/1 am: - Castlemaine parkrun - 59th in 27:05 - 5:48, 5:40, 5:29, 5:22, 4:52
Wed 1/1 pm:  2.5 km - 5:01 ave pace - 4:33 fastest km
Wed 1/1 pm: - Maryborough Gift 1600m Masters - 210m - 5:06.321 - 3:40 ave pace
Wed 1/1 pm:  0.83 km - 4:21 average pace
Wed 1/1 pm - Maryborough Gift 300m Masters - 64 m - 41.077 - 2:54 ave pace

Thu 2/1 am:  5.69 km - 5:28 ave pace - 5:12 fastest km (5:02 pace near end)
Fri 3/1 am:  7.41 km - 5:00 average pace - 4:45 fastest km

I followed up Friday's run with my first cycle for the year - 17 km on the bike.

Saturday morning and we were back at Inverloch for parkrun.  I set my watch to record time every 200 metres for today's run, which had the added benefit of not giving any feedback during the run.  My aim is to get to the point where I can average 45 seconds for each kilometre.  The reason is because the pace has been dropping off and I wanted to see where.  Today it was a fast start (not as fast as some recent runs though) and the pace dropped back to a level in the second and then there was a slow decline after that.  There was a strong head wind after the first kilometre today, but that should have meant a fast fourth kilometre with the wind again.

Sat 4/1 am:  3.26 km - 5:02 average pace - 4:45 fastest km
Sat 4/1 - Inverloch parkrun - 5th in 19:24 - 3:40, 3:53, 3:55, 3:56, 3:58
.... 200m averages (each km):  43.2, 46.3, 46.6, 46.8, 47.2

I followed up with a 14 km cycle in the afternoon.

The annual Waratah Bay to sandy Point fun run was on Sunday at around midday (low tide).  The run is 8 km along the beach and conditions were perfect today.  I had a good warm up and then ran a nice sub 4 paced run, winning the over fifty section - and I was actually the first over 30.

Sun 5/1 am:  2.14 km - 4:47 average pace - 4:14 fastest km
Sun 5/1 am - 7.97 km - 31:24 - 3:52, 3:53, 3:53, 3:55, 3:57, 4:01, 4:02, 3:57

Monday January 6th to Sunday January 12th
It was raining lightly on Monday morning and the smoke from the East Gippsland bushfires had engulfed the place with the cloud holding it down low.  Visibility was very poor.  I weighed in first thing Monday morning at 84.2 kg.  I went out to the Desal tracks for a run anyway, going around the big loop at an easy pace.  I was running nicely at the end.

Mon 6/1 am:  7.87 km - 5:05 average pace - 4:47 fastest km
Mon 6/1 pm:  3.15 km (approx) - 4:58 average pace
Tue 7/1 am:  10.02 km - 4:57 average pace - 4:36 fastest km

On Tuesday evening was the Wonthaggi Road Runners scavenger hunt which heather and I organised.  We had around 25 competitors in 10 teams.  While they were searching around Inverloch I cycled around watching - covering around 17 km.

Wednesday morning was an interval session at the Rec Reserve.  i ran there then ran three sets of 5 sprints - short, long, short.  I just don't seem to be able to hit sub 3 pace (average) often enough in these sessions.  I just felt that I was struggling through the session.  the results are ok but I would like to be faster still.  Interestingly the fourth run in each set was the fastest.

Wed 8/1 am:  8.74 km - 4:43 average pace - 4:00 fastest km - 3 sets
.... short (120m) - ave pace:  3:23, 3:10, 3:12, 3:02, 3:13
.... long (160m) - ave pace:   3:17, 3:08, 3:06, 2:55, 3:05
,,,, short (120m) - ave pace:  3:17, 3:07, 3:12, 3:03, 3:06

With a big(ish) load in the first part of the week Thursday and Friday were all about light, short runs to keep the legs ticking over.  On Thursday I cycled (10 km) out to the Desal and ran an easy 5 km there before cycling home.  All up it was a bit of a workout.  I weighed in at 84.0 kg first thing in the morning and then weighed in at 83.5 kg after eating breakfast and doing the workout.

Thu 9/1 am:  5.25 km - 4:55 average pace - 4:45 fastest km
Fri 10/1 am:  6.16 km - 4:52 average pace - 4:38 fastest km

On Friday Heather and I drove to Geelong for a Saturday "Day of the Green" concert.  We ran parkrun at Balyang Sanctuary in Geelong.  I ran parkrun "blind" again with the 200 splits on the watch.  There were some fast runners around me and that led to a much stronger finish.  My first 400 metres was run at 3:20 pace.  I really pushed home hard in the last kilometre (with a runner on my tail), averaging 45.2 seconds for the last five 200s - with a 43 and two 44s in that set.

Sat 11/1 am: 3.15 km - 5:06 average pace - 4:54 fastest km
Sat 11/1 - Balyang Sanc, parkrun - 5th in 19:10 - 3:39, 3:55, 3:55, 3:49, 3:49

.... 200m averages (each km):  43.2, 46.6, 46.6, 45.6, 45.2

Sat 11/1 am:  1.25 km - 5:38 average pace

Sun 12/1 am:  9.6 km - 5:10 average pace - 4:55 fastest km

Monday 13th January to Sunday 19th January

We awoke to a smokey outlook with smoke all around us from the recent bush fires to the east.  My plan was to start the week with an intervals session on the oval but I wasn't keen to do it with the air so heavy with smoke.  I ran in there and there was no improvement - on top of that they were still cleaning up the oval after the Wonthaggi Show.  I just ran around the town.  Later in the day I had hoped to do intervals on the WRR course at Inverloch.  The smoke was even worse late in the day so I pulled the pin on that - I could not even see Point Smythe, across the inlet.

Mon 13/1 am:  8.64 km - 4:53 average pace - 4:35 fastest km

Tue 14/1 am:  9.51 km - 4:56 average pace - 4:32 fastest km

Tue 14/1 am:  3.02 km - 5:30 average pace - 5:21 fastest km - on the beach

The smoke was lower and thicker on Wednesday morning so I decided against a run.  My heels (both) and my left knee have been sore so I went for a 27 km cycle instead to give the body a low inpact workout.  I weighed in this morning, first thing, at 83.8 kg.

The smoke cleared with a south westerly change on Wednesday night so running was again an option on Thursday.  I ran into the rec reserve and did the interval session I had planned to do on Monday.  I ran 5 short, 4 long, 5 short then 2 long.

Thu 16/1 am:  9.34 km - 4:41 average pace - 3:57 fastest km

.... 5x120:  3:33, 3:27, 3:16, 3:06, 3:17 / 4x160: 3:40, 3:17, 3:11, 3:10

.... 5x120:  3:23, 3:18, 3:03, 3:03, 3:04 / 2x160: 3:25, 3:02

Thu 16/1 pm:  5.81 km - 5:23 average pace - 4:45 fastest km

Thursday afternoon was a WRR Headlampers run.  I cycled home from the Desal and got a 10 km cycle in as well.

Fri 17/1 am: 7.71 km - 5:10 average pace - 4:54 fastest km

My body felt quite good on Saturday morning when I got up.  The left knee was much better.  It was a slow start to the parkrun warm up but I did get going nicely.  The easterly wind was unsettling and I just didn't feel quite right but I did run ok and finished strongly in the parkrun.  It was a fair bit slower than last week but my week was top heavy at the back end because of the smoke early in the week.

Sat 18/1 am:  3.25 km - 4:58 average pace - 4:23 fastest km

Sat 18/1 - Inverloch parkrun - 3rd in 19:32 - 3:47, 3:57, 3:59, 3:59, 3:52

.... 200m averages (each km):  45.0, 47.0, 47.4, 47.2, 46.0

I think that I may have somehow put my right kneecap back into place at parkrun on Saturday because I pulled up really tight between the knee and hip - just like I do after the chiropractor puts my knee back into place.  On Sunday I woke and felt quite good but it was a very slow start to Sunday's run.  After the run I cycled 26 km home from Inverloch, around the coast.

Sun 19/1 am:  7.78 km - 5:11 average pace - 4:56 fastest km

Monday January 20th to Sunday January 26th - last week of freedom

I started the week with a run out at the Desal.  The past two weeks I have choked through the low smoke but the air was clean and fresh today.  It was my best hitout in a while.

Mon 20/1 am:  8.22 km - 4:46 average pace - 4:28 fastest km

Mon 20/1 pm:  5.22 km - 4:44 average pace - 4:31 fastest km

.... 5 intervals (max pace):  3:55, 3:18, 3:13, 3:13, 3:28

I rested on Tuesday morning to be fresher for the Road Runners relay on Tuesday evening.  I did get in a 21 km cycle though.  I was out at the Guide Park at around 5:30 to do a set up for the relays.  We had around 40 runners there.

Tue 21/1 pm:  2.13 km - 5:05 average pace

Tue 21/1 pm:  1.92 km - 3:43 average pace - 3:33 first km - 7:08.0

.... 200 splits (sec): 38, 39, 40, 47, 46, 47, 47, 47, 47, 25 (120m)

Tue 21/1 pm:  1.92 km - 3:52 average pace - 3:43 first km - 7:24.9

.... 200 splits (sec): 42, 42, 43, 47, 47, 48, 47, 49, 47, 29 (120m)

Tue 21/1 pm:  1.92 km - 4:00 average pace - 3:59 first km - 7:41.4
.... 200 splits (sec): 47, 46, 46, 51, 49, 48, 50, 47, 46, 28 (120m)

Tue 21/1 pm:  1.89 km - 5:49 average pace

I pulled up pretty well from the relay running.  The first couple of kilometres on Wednesday morning were a bit rusty but the body wasn't too sore.

Wed 22/1 am:  7.41 km - 5:06 average pace - 4:46 fastest km
Thu 23/1 pm:  7.38 km - 4:57 average pace - 4:29 fastest km
Fri 24/1 am:  6.31 km - 4:57 average pace - 4:30 fastest km
.... 3 strides (50m) ave pace:  3:11, 3:00, 2:54

I slept in on Saturday morning, waking at 6:59am and then having to get moving out to Inverloch straight away.  I still got the warm up in and was running nicely near the end of it.  I had the watch on 200 intervals again and got the closest I've been to a rectangle (all the splits at 45 seconds).  I ran a 19:13 - still a bit slower than I want but getting there and i did do some hard running mid week.

Sat 25/1 am:  3.25 km - 4:49 average pace - 4:16 fastest km

Sat 25/1 - Inverloch parkrun - 3rd in 19:13 - 3:40, 3:53, 3:55, 3:50, 3:54
.... 200m averages (each km):  43.6, 46.2, 46.6, 45.5, 46.2

Sunday was a day off running but with a 15 km cycle.

Monday January 27th to Sunday February 2nd
The Australia Day holiday was the Maribyrnong Gift with races late in the afternoon.  We drove down after lunch and caught a bit of holiday traffic.  The 300m race was up first and it was a quick warm up and into the race.  I actually overtook my first runner and also beat the back marker home.  The 1600 metres was my fastest all season - but there is still a way to go.  Overall it was a good meet.

Mon 27/1 pm:  2.82 km - 4:40 ave pace - 4:46 fastest km

Mon 27/1 pm: - Maribyrnong Gift 300m Masters - 70m - 0:40.127 - 2:54 ave pace

Mon 27/1 pm:  3.11 km - 4:44 average pace - 4:32 fastest km

Mon 27/1 pm - Maribyrnong Gift 1600m Open - 310 m - 4:37.178 - 3:35 ave pace

Mon 27/1 pm - 1.08 km - 5:08 average pace

My splits in the mile were so much better this effort.  I ran the first full lap at 3:25 pace and then the last two laps at 3:41 pace.  There was no drop off from the second to third laps this week and my early pace was right where i want it.

Tuesday morning was a kick back to reality.  After thirteen months off work (leave without pay or Retirement part 1) I was woken by the alarm for an early morning run.  It was real hard work after last night with the body only having cooled dow in the early hours.  I pushed through 8 km though with the last 6 all under 5 minute pace.

Tue 28/1 am:  8.32 km - 6:07 average pace - 4:54 fastest km

Wed 29/1 am:  10.03 km - 4:51 average pace - 4:34 fastest km

It was my third morning of waking to the early alarm on Thursday morning and a real struggle to get up.  However I got up and out there and ran a solid 8 km progression run.  The start was much slower than anticipated but the 8th kilometre was quite quick.

Thu 30/1 am:  8.15 km - 4:55 average pace - 4:22 fastest km

I had a running rest day on Friday - timed for the day of extreme heat.  I rode 17 km in the morning before work.  First think Friday morning I weighed in at 84.7 kg.

With the Parkdale Gift on Saturday evening I ran easy at Inverloch parkrun, without an individual warm up.  I got a bit fast early, pulled it back and then again in the middle but pulled it right back for the end.

Sat 1/2 - Inverloch parkrun - 12th in 22:32 - 4:34, 4:16, 4:17, 4:25, 4:52

Well I didn't get to Parkdale.  Things that I couldn't control! Not happy about it so now I need to travel to another gift - Keilor, Castlemaine or Bendigo - to catch that one up.

On Sunday morning I went out to make up for the lost hard running opportunities and ran three kilometre intervals inside a run of almost 11 km.  The first two were in the wind and the third with it.  The first was fast regardless as I pounded out a whole lot of frustration.

Sun 2/2 am:  10.82 km - 4:34 average pace - 3:43 fastest km

.... 4 intervals (ave pace):  3:45, 3:52, 3:43

Sun 2/2 pm:  4.03 km - 4:55 average pace - 4:26 fastest km

Monday February 3rd to Sunday February 9th

After 40 degrees last Friday it was 12, windy with rain for my run on Monday morning.  I just ran a lap of the block (5 km) to get the week going.  After the runs yesterday I had a soak in a hot bath last night.  I have run 20 km inside 23 hours.

Mon 3/2 am:  5.32 km - 4:53 average pace - 4:26 fastest km
Mon 3/2 pm:  5.17 km - 4:52 average pace - 4:42 fastest km
.... intervals (ave pace):  3:49, 3:21, 3:22, 3:26, 3:11

First thing on Tuesday morning I weighed in at 84.3 kg.  The run on Tuesday morning was the fifth in a sequence of five half day runs - Sun am and pm, Mon am and pm, Tue am - and, after a slow start I was happy with the run.  The heels are tight a lot of the time and take time to warm up.  I iced after the Monday afternoon run and again after the Tuesday morning run.

Tue 4/2 am:  8.34 km - 4:53 average pace - 4:26 fastest km
Wed 5/2 am: 10.14 km - 4:52 average pace - 4:30 fastest km

It was a very slow start on Wednesday morning, much slower than it felt.  On Tuesday and Wednesday I commuted on the bike to and from work.  It is a round trip of just under 10 km.  That will become a semi-regular thing while the weather is good.

With a short, sharp run due on Thursday - freshening up for the weekend - I rubbed heat into the ankles and stretched.  I just felt good right from the start and the pace was up all the way around.  My left knee hurts when I ride the bike but it is perfect when I run.

Thu 6/1 am:  6.05 km - 4:36 average pace - 4:16 fastest km
Fri 7/1 am:  5.50 km - 4:49 average pace - 4:07 fastest km

After a couple of nice runs to end the week I got up feely awful on Saturday morning.  My warm up at parkrun was ok.  As we started parkrun there was one fast runner who went to the front.  I passed him about 500 in and helpd the lead until past the 3 km mark when I chose to slow.  It was humd and windy and running fast was hard.  I was still ten seconds under the 45 second per 200 average at the 3km mark.  I chose to ease the pace then because my body was doing it hard.  I lost the lead and my touch with the front runner, running an easy fourth.  I picked it up again after the last turn and averaged 46 seconds for the last fine 200s.  I want to be able to do that for the full 5 km but, given where I am at, the conditions and how I felt, I was happy with todays run - three out of four strong kilometres.  But yes another 2 token - I just cannot get that 99th number one.

Sat 8/1 am:  3.25 km - 4:47 average pace - 4:19 fastest km
Sat 8/1 - Inverloch parkrun - 2nd in 19:19 - 3:38, 3:47, 3:49, 4:08, 3:52
.... 200m averages (each km):  43.2, 44.6, 45.2, 49.2, 46.0

I finished the running week with a long run with Heather out at Inverloch - six into the strong easterly and then six with it.

Sun 9/2 am:  12.02 km - 5:01 average pace - 4:38 fastest km

Monday February 10th to Sunday February 16th

I woke on Monday morning and just fely like I couldn't be bothered.  On top of that I have a new sore spot on the right foot between the top of the foot and ankle.  I went out but just had nothing to give for the whole 5 km.

Mon 10/2 am:  5.24 km - 5:10 average pace - 4:52 fastest km

After a day at work it was off to Inverloch for some intervals.  It was the last thing that I felt like doing.  I was just so tired after a full day of non-stop work.  I had a bad headache and my body was sore from standing.  I went out, warmed up and did start to feel better, running six intervals.  I ran three up the hill with the wind pushing me (1st, 3rd and 5th) and three down hill into the wind (2nd, 4th and 6th).

Mon 10/2 am:  6.04 km - 4:51 average pace - 4:33 fastest km

.... intervals (ave pace):  4:00, 3:48, 3:48, 3:37, 3:41, 3:25

Tue 11/2 am:  8.31 km - 4:45 average pace - 4:12 fastest km

With humidity in the 90% on Tuesday morning - just like Monday evening - I set out for an 8 km run.  I got a bit fast in the third, chasing some other runners.  When I got home I weighed in at 82.5 kg with sweat still dripping off me.

On Wedesday morning I ran to the rec reserve and ran three sets of four sprints across the oval - wing to wing.  There was a lot of sweat with 98% humidity.

Wed 12/2 am:  8.91 km - 4:47 average pace - 4:15 fastest km
.... intervals (ave pace) x4:  3:20, 3:06, 3:02, 2:58
.... intervals (ave pace) x4:  3:08, 3:00, 3:07, 3:05
.... intervals (ave pace) x4:  3:16, 3:14, 2:59, 3:17

First thing on Thursday morning I weighed in at 84.4 kg.

Thu 13/2 am:  6.90 km - 4:48 average pace - 4:28 fastest km

Friday was a running rest day but I did get in an 18km cycle before breakfast.

At Inverloch parkrun on Saturday I had an easy run and no prolonged warm up because of the Keilor Gift in the afternoon.  I attempted to run at 4:33 pace and record a 22:44 to get the 44 for parkrun bingo.  I was a bit fast early though, particularly in the second kilometre and ended up two second under time.

Sat 15/1 - Inverloch parkrun - 8th in 22:42 - 4:33, 4:26, 4:33, 4:41, 4:30

Keilor Gift
Sat 15/2 pm:  2.76 km - 4:24 ave pace - 4:17 fastest km

Sat 15/2 pm: - Keilor Gift 300m Masters - 74m - 0:39.714 - 2:56 ave pace

Sat 15/2 pm:  3.08 km - 4:54 average pace - 4:26 fastest km

Sat 15/2 pm - Keilor Gift 1600m Open - 315 m - 4:52.054 - 3:47 ave pace

Sat 15/2 pm - 1.19 km - 5:18 average pace

On Saturday afternoon I drove 2 hours to the Keilor Gift.  My 300m run was ok, a touch clower than the past few, but I was competitive and felt ok.  My mile was a disaster.  I just had nothing to give.  It was my slowest for the season.  Today was the first time I have run a mile in spikes this season.  I suspect it will also be the last.  To be only abel to average 3:47 pace in a race is not acceptable.  Training needs to ramp up seriously from here and there needs to be a whole lot more quality (fast) running.

These past two and a half months - the duration of this blog - has been a disappointing running period.  My running has been at a low point.  I haven't run under 19 minutes for a 5 km in months and my VAL times are not good enough.  Yes the body called time late last year but now it's ttime to change things up and start preparing for Stawell.  I have two more gifts before easter and need to see some dramatic improvement.

Tomorrow will be a new start - a new blog, a new method of training and, hopefully, a time to start re-discovering some speed.

58 - VAL pre-season and chasing down 100 parkrun FIRST tokens

.... follows 57 - Another half marathon to the MCG

Monday October 14th to Sunday October 20th
The effort in running another sub 90 at the Melbourne HALF marathon took a lot out of my under- prepared legs.  Not running slower 90 minute runs in training helps me to keep my speed but it does mean that the legs are not prepared to run a fast 90 minutes.  The soreness has settled into the quads.  The left quad really seized up immediately after I stopped running on Sunday.  I have run a series of recovery runs from Monday to Wednesday and I should come out of the week a stronger runner and, hopefully, still with some good speed.  In addition to a 10 km run on Tuesday I also had a 24 km cycle on Tuesday afternoon.

Mon 14/10 pm:  6.19 km - 5:24 average pace - 5:00 fastest km
Tue 15/10 am:  10.70 km - 5:11 average pace - 4:39 fastest km
Wed 16/10 am:  8.08 km - 5:02 average pace - 4:53 fastest km

On Thursday morning the quads had settled down.  At the start of my run both ankles were quite stiff as I set off.  I finished with a few kilometres of sub 5 minute pace.

Thu 17/10 am:  6.01 km - 5:05 average pace - 4:44 fastest km
Thu 17/10 pm:  5.01 km - 4:54 average pace - 4:15 fastest km
.... ~400 m intervals (x4):  Rec 1 seg - 94 secs (3:53), 88 (3:39), 89 (3:41), 88 (3:39)

On Thursday afternoon, keen to get started, I went over to the local Rec reserve and ran some 400s.  The legs are still heavy so they weren't real fast but I did get in four of them and the pace was consistent.

The ankles were sore on Friday mornings run, particularly the right.  After finishing the run I taped it with sports tape for support.  Later I went out to Inverloch to mow the parkrun finish and rode my bike 13 km around Inverloch.

Fri 18/10 am:  6.03 km - 4:59 average pace - 4:46 fastest km (x 2)

Saturday was parkrun at Inverloch this week.  The legs felt ok in the warm up, although the first kilometre was very slow.  I just eased into it at the start of parkrun and waited for someone else to take the initiative.  When they did I went with them.  I was with the leader at the first turn but that was where he put a break on me.  I couldn't go.  My second and third were just over 4 minute pace, helped when I put on some pace about 2.5 in when I was overtaken.  I solwed to a 4:15 in the fourth and then was passed in the run home and couldn't go, finishing with a slow 4:24.  Both quads really started aching about half way through the run and stiffened quickly when I finished.  I ran out to find Emma to get in a slow warm down.  When I got home I rubbed heat into the quads but couldn't find any sore spots.  They settled down pretty quickly.  My main issue is still the right ankle which is still taped.  I'll run tomorrow morning and then take off the tape before I shower.

Sat 19/10 am:  3.28 km - 4:55 average pace - 4:29 fastest km
Sat 19/10:  Inverloch parkrun: 20:36 - 3:51, 4:01, 4:04, 4:15, 4:24 - 3rd
Sat 19/10 am:  1.14 km - 5:30 average pace

Heather and I drove out to Inverloch on Sunday morning and ran a 10 km circuit.  I was pretty slow early and Heather got a bit ahead.  In the second half I ran with her better and we both put on a spurt in the home straight, down A'Beckett street.

Sun 20/10 am:  10.30 km - 4:59 average pace - 4:48 fastest km

Monday October 21st to Sunday October 27th
I started the week with a cruisy run into town and back.  Averaging 4:51 pace it was my fastest run since the half marathon.  There is still some remnant soreness in the quads.  This morning I ran without tape on the heel but then re-taked it after the run.  It seems to be helping.  Later in the day I cycled a slow 25 km with Heather and finished the day with some intervals out at Inverloch.

Mon 21/10 am:  8.30 km - 4:51 average pace - 4:30 fastest km
Mon 21/10 pm:  5.08 km - 4:47 average pace - 4:35 fastest km
.... intervals (max pace):  4:05, 3:49, 3:34, 3:38, 3:37

Tue 22/10 am:  9.67 km - 4:51 average pace - 4:40 fastest km

On Wednesday morning I ran into the Rec Reserve (2.5 km), ran five of my 400s with a rest in between each and then ran 3 plus km home for a cool down.  At the start both ankles were really stiff and sore as they warmed up.  At the end the ankles were fine but the quads were burning.

Wed 23/10 am:  9.24 km - 4:51 average pace - 4:17 fastest km
.... ~400m intervals (x5) - Rec:  92 secs, 86, ??, 92, 83 (3:26 pace)

I had a complete day off on Thursday - no running or cycling.  It was my first day off since the half marathon, after 12 straight days of running.  My body complains on non-running days and i ended the day with a pulled muscle in the left shoulder blade.  My run on Friday morning was very slow early as I eased the body back into it.  I was running nicely at the finish.

Fri 25/10 am:  7.71 km - 5:06 average pace - 4:40 fastest km

On Saturday morning my parkrun warm up started slowly with sore ankles / heels.  I worked into it though and was feeling good by the parkrun start.  I led the group out but never put on any real pace, although I was pushing it a little.  That first kilometre was just over the four minute mark.  From the turn I realised I had two runners on my back, both younger and bouncier than me.  From turn to turn I surged a few times, dropping off one of them.  At about three k's in I was challenged when he ran right up onto my tail.  He was looking good but his breathing was a bit heavy and another surge put on a gap.  I pushed it out to the final turn and then, not happy that the gap was big enough, really pushed it home.  I finished with a 3:50 and, overall, the run felt good.  It was my 98th parkrun FIRST token.

Sat 26/10 am:  3.27 km - 5:01 average pace - 4:36 fastest km
Sat 26/10:  Inverloch parkrun: 19:47 - 4:02, 3:58, 3:55, 3:58, 3:50 - 98th 1st token.

Run for the Hills fun run @ Lysterfield Lake
On Sunday Heather and I were up early to drive to Lysterfield lake for a fun run.  We met Matt there.  I ran the 10 km while they ran the 5 km course.  My warm up was slow and, while my first kilometre of the fun run was 4 minutes flat I just could not get going early.  There was a group that pulled away out front and then I spent the majority of the run solo with a couple behinde me but a gap in between.  I really struggled with the hills and I could not get my breathing going in the first half.  The fifth was on a straight flat track - yes it was a trail run - and I ran that in 4 minutes flat as well.  That was the first time that I felt like I was running nicely.  The finish was undulating and my pace went up and down with the hills.  I ran the 10.36 km in 43:41 after getting through the first TEN in 42:17.  It wasn't a fast course - there was 161 metres of elevation.  It was a nice hitout and a great follow up to the Melbourne half.  I feel as though I have recovered after two reasonable runs this weekend.

Sun 27/10 am:  fun run warm up - 2.89 km - 5:05 average pace
Sun 27/10 am:  Run for the Hills - 10.36 km - 4:13 average pace - 4:00 fastest km (x2)
Sun 27/10 am:  fun run cool down - 1.42 km - 5:32 average pace

Monday October 28th to Sunday November 3rd
I started the week with a recovery run at the Desal and a late in the afternoon session on the Road Runners course.  Both were tough.  In fact I struggled through the intervals and stopped after only three of them.

Mon 28/10 am:  8.12 km - 5:02 average pace - 4:41 fastest km
Mon 28/10 pm:  3.50 km - 4:50 average pace - 4:37 fastest km
.... intervals (max pace):  3:49, 3:42, 3:38

I have been chasing a goal of 2019 miles (3250 km) for the year but I am finding it to be just a bit too big.  I have been able to stay just ahead of schedule but my body is starting to complain with the 62 km needed each week to get there.  I find myself running a lot of 8 to 10 km runs just to get the distance up each week.  Today I decided to drop the goal to 3000 km and I am 221 km ahead of pace for that goal.  That means that I will be able to have a few light weeks to freshen up my body.  So I now only need to average 35 km per week for the remaining nine weeks of the year.

Another reason for the goal review is my right heel.  It has been sore for ten months now and shows no signs of getting better.  It is fine when I warm up but severely stiffens when it cools down.  After any time of inaction at all it is extremely tight and hurts considerably.  I need to lighten the load to try and get some improvement.  I will supplement my running with cycling for the rest of the year,

Tue 29/10 - day off running - cycled 26 km averaging 25.8 km/h
Wed 30/10 - 2nd day off running - cycled 16 km
Thu 31/10 am:  5.06 km - 4:59 average pace - 4:39 fastest km

The ankle settled down after a couple of days off.  I warmed it up well - naturally and artificially - before running and it was fine.  I'm off to the chiropractor later on Thursday morning to get the back and hips right.

Fri 1/11 am:  5.43 km - 4:51 average pace - 4:24 fastest km
Sat 2/11 am:  3.27 km - 4:51 average pace - 4:16 fastest km
Sat 2/11:  Inverloch parkrun: 19:55 - 3:51, 3:53, 3:59, 4:11, 3:59 - 2nd

I haven't been around for the Coronet Bay fun run for a number of years but this year we got to get to this nice community run that has been around for a long time now.  I ran a nice warm up and was feeling ok - that is until I started trying to run fast.  The 3 and 5 km runners all go off together so it is difficult to know who you are racing against early.  After the short distance runners turned back I found myself in third place.  My first two kilometres were reasonable.  An official at the drinks station tried to send us the wrong way and we ended up on the beach earlier than we were meant to be.  That just meant a run on sand instead of the grassy foreshore.  I slowed on the sand, with my hamstrings feeling like they had lead weights in them.  For the second day in a row my fourth kilometre was diabolical.  This was mostly on the foreshore and into a head breeze.  As with Saturday, I was able to react to a terrible kilometre and pick up the pace in the last, but nothing special.  I stayed in third place and won a drink bottle (metal) for my effort, running a time of 20:17 for the race.  The two ahead were bot in the nineteens - so goof form would have seen me at the front.

Sun 3/11 am:  3.01 km - 4:54 average pace - 4:33 fastest km

Sun 3/11 Coronet Bay run - 20:17 (5.05 km) - 3:51, 3:52, 4:01, 4:20, 4:00 - 3rd

Having wound back my annual and weekly goals I only ran 38 km this week.  I am not sure when I last ran less than forty in a week but it would be a long time ago.  I'm not really feeling the benefits though.  In less than two weeks I race at the Hastings Gift - 300 m Masters and 1600 m Open - and really need to get some recovery and speed into my legs.  Everyting in the next two weeks will be short and sharp.

Monday November 4th to Sunday November 10th

I started the week with an interval session at the footy ground.  I was running sets of five hundred metre strides with a 400 m chaser.  It was a session that I eased into, getting faster with each interval.  I hit 20 km/h (sub 3 minute pace) in the final 100 m interval and ran some good sustained pace in the second 400 - maintaining the pace in the back straight into the wind.

Mon 4/11 am:  6.67 km - 4:55 average pace - 4:25 fastest km

... 5x 100 & 400 - 1st set (max pace):   4:21, 4:00, 3:47, 3:37, 3:24 & 3:34 (ave for 400)

... 5x 100 & 400 - 2nd set (max pace):  3:43, 3:16, 3:11, 3:12, 2:58 & 3:19 (ave for 400)

Mon 4/11 pm: 5.16 km - 4:56 average pace - 4:38 fastest km

.... 5 intervals (max pace): 4:40, 4:13, 3:47, 4:03, 3:53

Tue 5/11 - rest day.  After four days of running I gave the ankles a rest, instead cycling 30 km out to Kilcunda and back.

Wed 6/11 am:  8.05 km - 4:44 average pace - 4:21 fastest km

.... 400 m intervals (ave pace):  4:34, 3:53, 3:53, 3:32, 3:41 (into the wind)

Thu 7/11 - another rest day as I left for the city early for some research.

After a second rest day for the week on Thursday - not even a cycle - I went out for a light run on Friday morning.  I ended up doing some short intervals on the netball courts in at the Rec Reserve - 4 with the wind and 2 into a stiff breeze.  I am happy with the short-term pace that I am starting to build.

Fri 8/11 am:  6.05 km - 4:48 average pace - 4:

.... ~120 m interval - netball east (max pace): 3:45, 3:25, 3:37, 3:21

.... ~120 m interval - netball west (max pace): 3:47, 3:30 (into wind)

After almost two weeks of light running I am feeling the changes.  Firstly I am feeling heavier in the runs and I don't feel that I have the speed that my watch is showing.  I also feel like I have lost some fitness.  My heels have improved greatly though.  They are no longer stiffening to the point where they barely move and it is really slow to get moving.  It will be interesting to see where I am at when I try and push a whole 5 km.

In my warm up for parkrun on Saturday morning it occurred to me that with Mon on / Tue off then Wed on / Thu off that my body was expecting a rest day.  It was a struggle through the warm up and then a struggle all through parkrun.  Not pain (although the heel is sore) or an injury - just a really heavy body and legs.  I just had nothing more to give and scraped through with a 20 minute parkrun.  My right hamstring was not exactly sore but I could feel it as I was trying to run faster - sort of like it was heavy.  At home after the run I used a spiky ball to roll the hamstrings, particularly the right, and calves, then massaged in heat, showered and then re-applied the heat pack to really try and freshen up my legs.  It is almost 4 weeks since the Melbourne half so the body should be recovered by now.

Sat 9/11 am:  3.29 km - 4:54 average pace - 4:30 fastest km

Sat 9/11:  Inverloch parkrun: 19:59 - 3:50, 4:00, 4:02, 4:00, 4:04 - 2nd

Sun 10/11 am:  10.08 km - 5:04 average pace - 4:46 fastest km

I finished the week with my first 10 km run for the month, running in the cold and wind (plus a bit of rain) with Heather.  I was pushing it early but was feeling more comfortable later in the run.

Monday November 11th to Sunday November 17th
On Monday morning I syated in bed and went for a cycle out to Kilcunda and back (30 km) with Heather.  Later in the afternoon I ran at the interval session at Inverloch.

Mon 11/11 pm:  6.63 km - 4:56 average pace - 4:48 fastest km
.... 5x intervals (ave pace):  4:04, 3:57, 3:49, 3:42, 3:27
Tue 12/11 am:  7.12 km - 4:51 average pace - 4:33 fastest km (x 2)

At the moment I am running with really low energy levels.  There is a soreness in my upper legs (and the heels) and it all feels like hard work.  On my Tuesday run I felt lethargic all the way around.  I actually ran the sixth and seventh kilometres at 4:33 pace without making any special effort to do so - but I still felt sluggish.  While the Monday run was in 25 degree heat the temperature was back down to a cold and windy 12 degrees (with a shower of rain) and the changing weather doesn't help.

I woke feeling good on Wednesday.  My heels / ankles were the best they have felt in a long while.  I drove to the rec reserve and ran a short warm up before doing a pyramid session with 3x 100m, 2x 200m, 400m, 2x 200m & 3x 100m and then cooled down.  My warm up kilometre was the quickest in a long while and I felt much better all-round during the run.  In the 400 interval I actually ran fastest near the end - into the wind.

Wed 13/11 am:  7.40 km - 4:53 average pace - 4:33 fastest km
... int (max):  3:25, 3:25, 3:34 / 3:19, 3:23 / 3:12 / 3:04, 3:16 / 3:15, 3:32, 3:18

Thu 14/11 am:  6.10 km - 4:58 average pace - 4:36 fastest km

No running on Friday but I went for a 21 km cycle around town, tacking into and with the wind.  On Saturday morning I ran a short warm up and then took it easy for most of parkrun.  Around 3 km in I went for an interval, running hard for 90 seconds and getting around 430 metres, averaging 3:25 pace, for the interval.  I then finished with some solid 4 minute pace.

Sat 16/11 am:  1.61 km - 5:12 average pace
Sat 16/11:  Inverloch parkrun: 20:51 - 4:09, 4:21, 4:21, 3:58, 4:02 - 5th

After lunch on Saturday Heather and I drove to Hastings for the Hastings Gift (Matt met us there and ran the 1600 metres with me).  It was my first meet of the season and I am far from ready so I will be expecting to improve from this base.  I am still recovering from the half at Melbourne and have leg soreness and my sore heel remains (although it has improved in since I reduced my running).  Having said all that I was happy with my results at Hastings, performing better than I expected.  I was overtaken early in the 300m Masters and the leaders got well ahead of me but I covered the 250m (50m handicap) in 45 seconds flat which is 3:00 pace.  The only time I have run more quickly was the 300 at Waverley last year.  In the 1600 metres (290m handicap) I had Heather record my splits - just to have some more information to find ways to improve.  I covered the 1310m in 4:44,294 or 3:37 pace.  The splits showed exactly what I felt in the race - I slowed as the race went on.  I ran the first 3:02 pace.  The lap was around 370 metres and the pace over the final three splits went to 3:29, 3:45 and then 3:56 pace.  I am not surprised that I lost so much pace as my fitness is a little bit down and I have a heap of interval work (repeat intervals) to do.  The key will be to try and hold my pace for the race and get my average pace down to the low 3:20s.  I am still undecided on the fast starts.  Maybe I should slow them down but I am not sure about that yet.  This time I went after the two front runners and just about got to the front.  I still feel that I need to go hard early as a front marker and get to the front if I want to have a chance of willing these races.  I have a month before my next race at Waverley so it is time to start getting some fitness back.

I woke on Sunday morning with no major sore spots and the heels felt ok.  There was a lot of gerneral stiffness though and I applied heat - cream and heat pack - to parts of my legs, back and hips before Heather and I went out for a run.  I actually ran nicely.  Now I just need to recover with a cruizy afternoon.

Sun 17/11 am:  7.28 km - 4:51 average pace - 4:24 fastest km

Monday November 18th to Sunday November 24th
I started the week with a light run at the Heathlands and then, later in the morning, Heather and I had a gentle cycle (18 km) out to Dalyston and back.  I finished the day with some intervals at Inverloch.

Mon 18/11 am:  5.09 km - 5:07 average pace - 4:43 fastest km
Mon 18/11 pm:  5.59 km - 4:47 average pace - 4:36 fastest km
.... 5x intervals (Max pace):  3:38, 3:28, 3:05, 3:30, 3:46 (reverse), 3:27
Tue 19/11 am:  6.60 km - 4:54 average pace - 4:45 fastest km

My run on Tuesday was sandwiched between a 10 km and a 13 km cycle.  I rode out to the desal bird hide, ran then cycled home.

On Wednesday morning I started the day with a 20 km cycle.  This evening the Road Runners had a handicap race so my running was limited to the warm up (short because I was running late) and the 5 km race.

Wed 20/11 pm: 1.58 km - 4:39 average pace
Wed 20/11 pm: 5.08 km - 20:18 - 3:59, 4:03, 4:02, 4:00, 4:04 - 13th (of 22) 

Thursday was a complete day off to rest the body.  On Friday morning I decided to give the ankle a 2 day break and went for a hard 14 km cycle (26 km/h) instead of a run.

On Saturday morning I was the 20 minute pacer at parkrun.  The pressure was on because I haven't been able to get the 20 minutes the last two attempts but I did feel good in the warm up.  I ran the first kilometre with the watch pace varying between 4:05 and 3:55 and a 3:58 recording at the turn.  I maintained pace in the second, slowed slightly in the third and then was back at just under 4 minute pace for the last two.  I had one runner with me and urged him to run ahead at the end where he finished in 19:59.  My official time was 20:01.

Sat 23/11 am:  3.26 km - 4:44 average pace - 4:14 fastest km
Sat 23/11:  Inverloch parkrun: 20:01 - 3:58, 3:59, 4:02, 3:59, 3:58 - 5th
Sun 24/11 am:  10.50 km - 5:08 average pace - 4:16 fastest km

I finished the week with an easy run around Inverloch with Heather - pushing it out in the tenth kilometre to get everything flowing again.

Monday November 25th to Sunday December 1st
I started the week with a nice solid 10 km run.  I find that I am just labouring through runs at the moment so, half way through, I decided to relax and enjoy the run more and it did the trick.

Mon 25/11 am:  10.09 km - 4:50 average pace - 4:27 fastest km

Tuesday was a rest day with a whole lot of travel.  Heather and I caught an early flight to Perth and then drove down the coast just past Mandurah.  It was a 27 hour day so we were very tired after tea.

Wed 27/11 am:  7.38 km - 4:52 average pace - 4:38 fastest km - Dawesville
Wed 27/11 pm:  4.65 km - 5:07 average pace - 4:42 fastest km - Augusta
Thu 28/11 am:  8.32 km - 4:57 average pace - 4:33 fastest km - Augusta
Fri 29/11 am:  6.70 km - 5:06 average pace - 4:37 fastest km - Yallingup

I woke in Busselton on Saturday morning, the last day of the month, sitting on 190 km of running for November.  I ran a 3 km parkrun warm up and then had a bit of a go at parkrun.  I had a few faster runners in front and a big group behind me.  As I ran I picked up the pace (helped by a tail breeze after the turn) and dropped them all off except a runner named Kate who many others seemed to know.  It was my 22nd different parkrun course (official runs) and my fastest time since the end of September.

Sat 30/11 am:  3.16 km - 5:00 average pace - 4:36 fastest km
Sat 30/11:  Geographe Bay parkrun: 19:15 - 3:59, 3:57, 3:54, 3:49, 3:49 - 7th
Sat 30/11 am:  2.09 km - 5:06 average pace

Sunday was a rest day, having run about 48 km for the week already (chasing my 200 for November).  I spent the day watching Matt and Tom in the half and full ironman events at Busselton - so it was a big day on my feet.

Monday December 2nd to Sunday December 8th
I started the week in Busselton and went out for a nice run along the beach paths south of the town.  My legs actually felt quite good for this run.

Mon 2/12 am:  8.81 km - 4:50 average pace - 4:33 fastest km
Tue 3/12 am:  6.65 km - 4:54 average pace - 4:28 fastest km

Tuesday was spent flying back to melbourne and then driving home.  I was slow getting up on Wednesday morning but went for a mid-morning run out at Inverloch.  The ankle and legs are feeling much better so I decided to push out some kilometre intervals - two easy then every third hard.  The first two were into a stiff wind.

Wed 4/12 am:  10.08 km - 4:39 average pace - 3:53 fastest km
.... intervals:  4:04, 3:57, 3:53

My session on Thursday started with a 7 km cycle into town, tacking in and out of the wind, then I ran an interval session at the oval.  I ran four short (~90 m) sprints, one longer (~190 m) sprint then another four short sprints.  I was very happy with the speed of the last two, both averaging more than 20 km/h.

Thu 5/12 am:  5.08 km - 4:53 average pace - 4:34 fastest km
.... intervals (ave pace):  3:20, 3:13, 3:17, 3:06 / 3:24 / 3:11, 3:07, 2:55, 2:51
Thu 5/12 pm:  7.08 lm - 4:51 average pace - 4:27 fastest km

On Thursday evening the Road Runners held our annual pizza run, finishing at Meeniyan.  Most runners run from Koonwarra to Meeniyan but I took the car to meeniyan after dropping Heather and Emma at Koony and ran an out and back.

Friday was a rest ray from running but I did get in a 20 km cycle before the rain came.

I started Saturday with a wind assisted ride out to Inverloch, via Cape Paterson and the coast road.  I averaged 28 km/h with a top speed of 59 km/h.  It was tough getting going in my warmup run, not long off the bike.  I had a fast start for the parkrun but then it was a struggle all the way to the end.  I was paying the price for the ride.

Sat 7/12 am:  3.16 km - 5:00 average pace - 4:36 fastest km

Sat 7/12:  Inverloch parkrun: 19:29 - 3:37, 3:58, 3:57, 3:58, 3:56 - 2nd

I finish this blog still two short of the 100 parkrun first finishers.  The form has been down but is on the improve.  Last week I ran a reasonable time at Busselton and my first kilometre this week was my fastest for a long while (3:37) so I am getting there.  To run 19:29 after a 22 km cycle is a fair effort.