It has been a long summer of pro-racing and self improvement. It all culminates at Stawell at Easter. I have entered four races over the three day carnival - 1600 Frontmarkers, 1600 Restricted (Novice), 1600 Masters and the 3200 Open.
Monday March 11th to Sunday March 17th
Mon 11/3 am: 5.17 km - 5:04 average pace - 4:52 fastest km
I am really watching how I pull up from the Bendigo race. I will need to get up two days running at Stawell. I was very stff in the lower legs this morning and suspect I'll need a real slow, short jog on the Sunday and Monday mornings at Stawell - just to get the body moving.
On the drive home from Bendigo I noticed swelling in my (sore) right ankle. I iced it in the car. I was a bit stiff when I got out the car so decided not to run on Monday evening. I cycled 18 km instead.
Tue 12/3 am: 10.10 km - 4:40 average pace - 3:49 fastest km
... km intervals: 4:10 / 3:52 / 3:49
I cycled on Tuesday afternoon getting in 18 km on the bike. On Wednesday morning I got in a 10 km bike ride, stopping the the Rec Reserve for 20 minutes of running, and then a short ride home. The ankle feels pretty good after that combination.
Wed 13/3 am: 4.22 km - 4:54 average pace - 4:48 fastest km
Wed 13/3 pm: Mona fartlek - 6.76 km - 4:26 average pace - 4.82 km MF
... int: 3:49, 3:35 / 3:42, 3:28, 3:41, 3:42 / 3:39, 3:38, 3:41, 3:44 / 3:29, 3:44, 3:54, 3:35
I was really flat for my Mona fartlek on Wednesday evening. The ankle felt really good all day and was good when I started and through the run. I just had no energy and was stuck in low gear. I suspect I am still recovering from Sunday's race.
Thu 14/3 am: 4.20 km - 4:47 average pace - 4:37 fastest km
I cycled out to Cape Paterson and back and then ran off the bike on Thursday morning. It was a 23 km ride and then another 3 km ride home after the run.
On Friday I started with a 16 km cycle - to get up to 93.4 km of cycling for the week. I then drove out to the Heathlands for an easy 6 km run.
Fri 15/3 am: 6.05 km - 4:52 average pace - 4:42 fastest km
Sat 16/3 am: 3.33 km - 4:45 average pace - 4:29 fastest km
Sat 16/3 am: parkrun 18:48 (2nd) - 3:45, 3:45, 3:41, 3:51, 3:45
I was a little sore after the getting home and sitting so I went out for a nice easy (20 km/h average) cycle just to roll the legs over. It was only 11 km.
Sunday was the Keeping Kids on Track fun run and I was entered in the 10 km. This is always a tough run - on the gravel which is slippery and reflects heat from the sun at you. The return is up a nice hill. Today we had the breeze in our face out there, which was nice, but when we turned body temperatures just shot up without the cooling effect. I ran nicely, with good times going out. I slowed coming back but kept the times respectable, even quickening up the hill. On that course and in the conditions today - warm, sunny and very ho on the return with no breeze in our face - I am very happy with the time.
Sun 17/3 am: fun run - 10 km - 40:14 - 4:01 average pace - 3:47 fastest km
Sun 17/3 am: cool down - 2.17 km - 5:07 average pace - 5:07 fastest km
It has been a big week with over 9 hours of activity - 59.99 km of running and 104 km of cycling.
Monday March 18th to Sunday March 24th
I started the week with an hour on the bike, covering 24 km. I ran off the bike - it always feels quite strange, especially on the inside of my upper legs, until I settle into it.
Mon 18/3 am: 4.74 km - 4:55 average pace - 4:44 fastest km
Mon 18/3 pm: 4.84 km - 5:06 average pace - 4:56 fastest km
Tue 19/3 am: 10.07 km - 4:45 average pace - 4:00 fastest km - 3x km intervals
... intervals: 4:00 / 4:00 / 4:00
I felt pretty flat for the interval run on Tuesday morning (after breakfast). I had a nice dip in the water at Inverloch afterwards though. It was pretty humid.
After lunch on Tuesday I rode 20 km with Heather and then rode another 17km just before tea.
Wed 20/3 am: 5.56 km - 4:53 average pace - 4:36 fastest km
Wed 20/3 pm: Mona fartlek - 6.56 km - 4:34 average pace - 4.60 km MF
... int: 4:16, 3:57 / 3:54, 3:52, 4:13, 3:53 / 3:55, 4:01, 3:46, 3:59 / 3:40, 3:47, 3:49, 3:40
As I arrived at my Mona Fartlek session I was, once again, feeling quite flat. I made a decision to not push too hard, deciding to lift the pace to a cruisy speed. I was a lot slower than any other Mona but I still got something from the session.
Thu 21/3 - Rest Day (12)
I cycled an easy 21 km on Thursday.
Friday March 22nd - 85.4 kg
Fri 22/3 am: 7.36 km - 4:58 average pace - 4:45 fastest km
Sat 23/3 am: Inverloch parkrun 21:28 (9th) - 4:37, 4:26, 4:23, 4:07, 3:48
Sat 23/3 pm - warmup - 3.40 km - 4:50 average pace - 4:35 fastest km
Sat 23/3 pm - Berwick Gift 3200 m Open -
Sat 23/3 pm - cool down - 2.01 km - 5:14 average pace
It was 32 degrees and very humid when I ran. It was the same for everyone but I ran terribly. I had no energy to go up a gear at any time in the race. Very disappointing.
Sun 24/3 am: 8.41 km - 5:04 average pace - 4:41 fastest km
Monday March 24th to Sunday March 31st
Mon 25/3 am: 5.11 km - 4:54 average pace - 4:35 fastest km
Mon 25/3 pm: 5.32 km - 4:45 average pace - 4:30 fastest km
... intervals: 100m @ 3:59 / 280m @ 3:41 / 280m @ 3:35 / 270m @ 3:32
On Tuesday morning I ran kilometre intervals at Inverloch in cool, damp and windy conditions. I ran each interval faster than the previous and actually ran the 3 km faster than the race in the heat on Saturday afternoon.
Tue 26/3 am: 10.05 km - 4:37 average pace - 3:42 fastest km
... intervals: 3:59 / 3:49 / 3:42
Wed 27/3 pm: Mona fartlek - 6.98 km - 4:18 average pace - 5.02 km MF
... int: 3:47, 3:30 / 3:23, 3:25, 3:31, 3:33 / 3:27, 3:37, 3:17, 3:36 / 3:17, 3:30, 3:27, 3:20
The Wednesday Mona fartlek was the 11th in the current series and, most likely, the last. It was much better than the past two weeks, notably when I was fresher in the morning. I even covered the 5 km in the fartlek today - something I only managed to do in three of them. My interval speeds were still a bit up and down but I was still able to produce speed in that last one. When I got home I cooled down with a very short 3 km cycle.
On Wednesday afternoon Heather and I rode our bikes 25 km on the Mirboo North / Boolara rail trail.
Thu 28/3 am: 7.18 km - 4:57 average pace - 4:26 fastest km
Thu 28/3 pm: 3.11 km - 4:53 average pace - 4:36 fastest km
Fri 29/3 am: 5.37 km - 4:56 average pace - 4:37 fastest km
On Friday morning i got up and had a short, 15 km, cycle before heading out to Inverloch for a nice warm air run along the coast.
Sat 30/3 am: 3.34 km - 4:55 average pace - 4:31 fastest km
Sat 30/3 am: Inverloch parkrun 19:30 (3rd) - 3:47, 3:55, 3:59, 3:54, 3:56
Monday April 1st to Sunday April 7th
Mon 1/4 am: 5.19 km - 4:43 average pace - 4:23 fastest km - marking the intervals course
... intervals (max pace): x4 - 3:33, 3:17, 3:15, 3:12
Mon 1/4 pm: 5.17 km - 4:48 average pace - 4:34 fastest km
... intervals (max pace): x5 - 3:49, 3:38, 3:18, 3:16, 3:08
On Monday morning I went out to Inverloch to mark out the Road Runners interval course, hoping to get things rolling again. Later I returned to run an interval session and to model the pace profile that runners should aim for.
Tue 2/4 am: 10.02 km - 4:42 average pace - 4:01 fastest km
... km intervals x3: 4:01, 4:04, 4:01
Wed 3/4 pm: 7.31 km - 4:46 average pace - 4:30 fastest km
I am now entering a long steady taper towards Easter. My final Mona fartlek was last week. This week I ran a similar distance but without the efforts. I will have some light runs into this Sunday at Ringwood, do some serious runs early next week and then really ease up in the lead up to Stawell.
On Thursday I rode out to Cape Paterson in the cold still air, ran 5 km and then rode home. It was around 24 km of riding.
Thu 4/4 am: 4.34 km - 4:37 average pace - 4:13 fastest km
Friday April 5th - 85.1 kg
Fri 5/4: Rest Day (14)
Sat 6/4 am: 2.11 km - 5:09 average pace - 4:51 fastest kmSat 6/4 am: Albert Melbourne parkrun 21:31 (72nd) - 4:17, 4:24, 4:25, 4:41, 3:48
On Saturday was my first ever official run at Albert Park parkrun. As I am racing tomorrow I took it easy - keeping the heart rate under 150 for the first 4 km. I picked up the pace in the last for a fast finish.
Sunday April 7th - Ringwood Gift
On Sunday I was set for two 1 mile races - a Restricted and an Open race.I was there nice and early - driving there solo as Heather was running the Run for the Kids. Forty Five minutes before the run I went for my warm up, running up a track behind the baseball field. Up the top I rolled my ankle severely and heard a crunch noise. I got to the bottom - it hadn't bruised or swollen - so I stretched it and continued with the warm up carefully. I could feel it but it was ok when running so I kept going.
In the Restricted race I started 30 metres ahead of Matt - running off 290 metres. The front marker was on 300 so I started quickly and reeled him in. From there I led for more than 1 and a half laps before Matt got me. We were running 1 & 2 for a full lap. Nearing the home straight I felt the heat coming - the back marker (off 100) passed me but Matt was safely ahead. I then just ran to get onto the podium with Matt. It was $40 for 3rd place. Matt won $120 for first - so I got to stand with him on the podium.
Sun 7/4 am: Ringwood Gift 1600 Restricted warm up - 2.29 km - 4:39 average pace
Sun 7/1 am: Ringwood Gift 1600 Restricted - off 290 m - 4:28.499 (3:25 average pace)
... 3rd - $40
After the race I felt ok but as the ankle cooled down I was in a bit of pain. It is the same ankle that has caused problems all summer - but the damaged part is on top of the foot. I decided to pull the pin on the second race and we drove home where I have iced it and used compression all afternoon. I will sleep with a compression bandage tonight.
I have less than 2 weeks to get it right for Stawell.
Monday April 8th to Sunday April 14th
Rehab - Day 1 - I woke on Monday morning and the ankle, while stiff, wasn't too bad. Easier to walk on than on Sunday night. After breakfast I iced the ankle again and then went on the bike for an hour cycle, covering 23 km. The bike ride really freed up the ankle but I still iced it again straight after the ride.
Later I drove out to Inverloch and walked in the ocean shallows, and even later I went to the Interval session and walked a short distance to test out the ankle. It actually felt a lot better. I also had a session standing in the ocean for 15 minutes.
Rehab - Day 2 - On Tuesday morning my right foot/ankle was still swollen but I was walking around pain free. I have had a good look at it and there seems to be no serious damage / pain. It is settling down quickly though. After breakfast I iced the ankle and then headed out to Inverloch to test it out with a run. I ran without pain and the pace slowly lifted through the run. I did cover 5 km, then walked in the ocean for 15 minutes - knee deep. After showering at home I iced it again. Later in the afternoon I cycled 18 km.
Tue 9/4 am: 5.17 km - 5:08 average pace - 4:48 fastest km
Wed 10/4 am: 8.38 km - 4:47 average pace - 4:30 fastest km
The foot felt good on Wednesday morning, although still a little swollen. I drove to San Remo for a different run, so that I could access the sea water as soon as I finished. It was a good run with some nice pace at the back end, although I am still a little tight all the way up the right side. I stood in the cold sea water beside the jetty after the run. Water is colder at San Remo but I stayed in for fifteen minutes. The after pic shows that there was less swelling after the run and water treatment.
Later on Wednesday I cycled to the secondary college to run a couple of intervals and then cycled back. I ran eleven laps of the track.
Wed 10/4 pm: 4,48 km - 4:48 average pace - 4:29 fastest km
... two 400m intervals: 85s & 3:33 pace / 81 s & 3:20 pace
Thu 11/4 am: 10.41 km - 4:44 average pace - 3:51 fastest km
... intervals: 3:58, 3:51, 3:51
The swelling on the foot was even better today. I do have a bit of soreness up to the hip and, after the run, I stood in the ocean with the hips in the water this morning.
Friday April 12th - 85.4 kg
Fri 12/4 am: 7.70 km - 4:58 average pace - 4:35 fastest km
Sat 13/4 am: 3.30 km - 4:57 average pace - 4:33 fastest km
Sat 13/4 am: Inverloch parkrun 19:16 (2nd) - 3:45, 3:56, 3:52, 3:52, 3:59
It was back to Inverloch parkrun on Saturday morning for my 230th parkrun. The right ankle was stiff before I started the warm up but it seemed to warm up ok. In the run, however, it tightened up and is quite sore now. I was pushing it early but had to ease a bit when it tightened. The pain is moving into the lower calf. Years ago I rolled the ankle and the issues moved from the foot to the calf and then the hamstrings over a decent length of time. I am hoping it doesn't do the same this time.
Sunday morning I woke and the ankle did have a bit more movement in it but is still quite sore. It is more in the lower calf today. I iced it and then cycled 18 km in the morning and then iced it again. I'll get out to the ocean later and soak it and just keep treating it in the hope that I can run on it in the morning.
Monday April 15th to Friday April 19th
On Sunday night I had a good soak in a hot bath as part of my treatment for the right ankle and leg. It was still sore in the morning but the limp had all but gone when walking. I iced the ankle during breakfast and then got on the bike for a 23 km cycle. There was no soreness at all when cycling. I iced again anyway when i got home. After both those icings there the ankle was totally free after settling down. I stood in the ocean this afternoon and then iced once more before heading out to test the ankle with a jog. Late this afternoon I ran five loops of the interval course. I tested it out with a push in the intervals, peaking at 4:12 pace in the second loop. I pulled up in the third interval and had a little push in the fourth before a constant pace fifth loop. I got through the run and then walked in knee deep water for 15 minutes. Later I iced the ankle again.
Mon 15/4 pm: 5.15 km - 5:15 average pace - 4:59 fastest km
Tue 16/4 am: 5.40 km - 5:06 average pace - 4:50 fastest km
The rehab continues. I wore a compression bandage to bed on Monday night, taking it off during the night. I was a little sore on Tuesday morning but the ankle had movement. I iced the ankle and then went out for a sunrise run at the Desal. I moved ok while running after a slow start. After the run I iced, showered and then wrapped the ankle in a compression bandage. I will be wading in sea water after lunch.
The ankle is at a point where it just pulls a bit / catches. I can run on it ok but have no confidence that I can run at sustained pace. I did run a 3:55 kilometre on Wednesday and that went well. I started Wednesday with a cycle. There is absolutely no soreness when i am on the bike. After my run I walked knee deep in the ocean for fifteen minutes and then iced back at home.
Wed 17/4 am: 5.32 km - 4:47 average pace - 3:55 fastest km
Thu 18/4 am: 8.08 km - 4:52 average pace - 4:11 fastest km - progression run
... progression: 5:40, 5:15, 5:00, 4:50, 4:54, 4:41, 4:28, 4:11
I have located the sore sot as being right on the back of the heel. I am able to treat it more directly now - massage - ice - compression - heat. On Thursday I put sports take tight across the ankle for the run. It was a slow start but I was running nicely at the end. Apart from the ankle the rest of the body is great. It has been a good taper.
Late in the day I went for a quick cycle to get the ankle moving. I didn't ice after the run and it did not seize up too much in the afternoon as it cooled.
I started Friday with a short 11 km cycle before the drive to Stawell.
The Stawell Gift - Sat 20th April to Mon 22nd April
We started the gift weekend with parkrun at Ararat, where we were staying for the weekend. I ran a real easy pace, taking more than 25 minutes to complete it.
Sat 20/4 am: Ararat parkrun 25:31 (18th) - 5:17, 5:31, 5:41, 4:46, 4:14
Sat 20/4 am: Frontmarkers warm up - 2.08 km - 4:40 average pace - 4:32 fastest km
Sat 20/4 am: Stawell Gift 1600 m Frontmarkers - 1310 m - 4:32.061 - 3:28 pace
Sat 20/4 pm: Frontmarkers cool down - 2.02 km - 5:40 average pace
This race was all about getting confidence in the ankle. I ran a slow parkrun at Ararat on Saturday morning, finishing with a little bit in the last 500. The ankle warmed up nicely but I was always aware of it. With a handful of runners in front of me and the bulk behind I started the race well, picking up one runner early. I probably could have pushed harder to get the group but I just wanted to get through this race. I was near the front for a lot of the race but got passed by a lot in the first half of the last lap. Once out of top ten contention I stopped the hard push and coasted home, running a 4:31.691 off a 290 metre handicap. After the run I cooled down with a real slow jog and then used the compression bandage and roller. I rolled some more after removing the bandage. I did plan to ice it but the ice pack didn't stay cold in the esky. The ankle pulled up well so there will be at least one more race.
Sun 21/4 am: Novice warm up - 2.19 km - 4;45 average pace - 4:31 fastest km
Sun 21/4 am: Stawell Gift 1600 m Novice - 1305 m - 4:25.204 - 3:23 pace - 9th ($40)
Sun 21/4 am: Novice cool down - 2.39 km - 5:37 average pace
The plan in this race was always to get to the front and try to hold on. I had hoped to try and kick if or when I got caught but when that time came I couldn't go. I did lead for the majority of the race, hitting the front after around one lap and then holding it until about 300 metres to go. I held second place for almost 100 metres and then I was swamped. I just had nothing in the straight. It was my fastest run of the season, running at 3:23 pace on average.
The back of the right ankle has been an issue all weekend. I have been managing it with ice, compression and running with it taped. Before the second race of the day I rubbed in heat. It was hard work getting up for the second race.
Sun 21/4 pm: Masters warm up - 1.56 km - 4:58 average paceSun 21/4 pm: Stawell Gift 1600 m Masters - 1390 m - 5:02.731 - 3:38 pace
Sun 21/4 pm: Masters cool down - 2,31 km - 5:14 average pace
In the Masters race I was much further back on handicap, at 210 metres. As such I had quite a few in front of me so the plan was to try and catch them. I pushed at the start and caught the next runner but the others were spreading on me. I did race for a bit before they started to pass me but most runners did get me. I did pass one other runner very late. I was placed 24th of the 30 runners, averaging 3:38 pace for the run. I don't think that I'll be running two events on the same day at Stawell again though.
Mon 22/4 pm: 2-mile warm up - 3.00 km - 4:54 average pace - 4:31 fastest km
Mon 22/4 pm: Stawell Gift 3200 m Open - 2710 m - 9:59.757 - 3:41 pace
Mon 22/4 pm: 2-mile cool down - 2.40 km - 5:02 average pace - 4:52 fastest km
On Monday morning I treated the ankle as usual, starting with ice. I also massaged heat into both legs - calves, hamstrings, quads and glutes, plus the lower back, and had a hot shower. That was to try and freshen them up. I warmed up ok for the race with a nice 3 km. the ankle was very stiff early but warmed ok. I started the race well, catching the first of two slower markers then Sean Quilty and Craig Harris overtook me. The backmarkers took longer than I expected to get me. I just kept pushing trying to close the gap on the next front marker, but she was running slightly faster than me. I pushed it out all the way, running for a good time. I didn't feel that it would be what I wanted and was absolutely stoked to see that it was under 10 minutes. I averaged 3:41 pace. I know I can still improve on that but, after the other disasters in the heat, this was finally an acceptable time. Sean Quilty won and beat me by almost a minute, averaging 3:18 pace. Now that is something to strive for!
It has been hard, and the ankle injury for most of the season has been really annoying, but I have really enjoyed the season. Over the course of the VCCL season and the VAL season I am only down $18 when considering entry fees and prize money. It was hard work getting the handicap right so next season I don't have to race just to get the handicap adjustments. I'll probably do a lot of 300 Masters and 800 Open events early in the season with the odd 1600 Masters to get the speed up. Hopefully I can get the ankle right over winter and do more intensive training. For most of the latter part of the season I was just running to recover the ankle and the training quality has been down.
Can't wait for the next season.
... 3rd - $40
I have less than 2 weeks to get it right for Stawell.
Monday April 8th to Sunday April 14th
Rehab - Day 1 - I woke on Monday morning and the ankle, while stiff, wasn't too bad. Easier to walk on than on Sunday night. After breakfast I iced the ankle again and then went on the bike for an hour cycle, covering 23 km. The bike ride really freed up the ankle but I still iced it again straight after the ride.
Later I drove out to Inverloch and walked in the ocean shallows, and even later I went to the Interval session and walked a short distance to test out the ankle. It actually felt a lot better. I also had a session standing in the ocean for 15 minutes.
Rehab - Day 2 - On Tuesday morning my right foot/ankle was still swollen but I was walking around pain free. I have had a good look at it and there seems to be no serious damage / pain. It is settling down quickly though. After breakfast I iced the ankle and then headed out to Inverloch to test it out with a run. I ran without pain and the pace slowly lifted through the run. I did cover 5 km, then walked in the ocean for 15 minutes - knee deep. After showering at home I iced it again. Later in the afternoon I cycled 18 km.
Wed 10/4 am: 8.38 km - 4:47 average pace - 4:30 fastest km
Later on Wednesday I cycled to the secondary college to run a couple of intervals and then cycled back. I ran eleven laps of the track.
Wed 10/4 pm: 4,48 km - 4:48 average pace - 4:29 fastest km
... two 400m intervals: 85s & 3:33 pace / 81 s & 3:20 pace
Thu 11/4 am: 10.41 km - 4:44 average pace - 3:51 fastest km
... intervals: 3:58, 3:51, 3:51
The swelling on the foot was even better today. I do have a bit of soreness up to the hip and, after the run, I stood in the ocean with the hips in the water this morning.
Friday April 12th - 85.4 kg
Fri 12/4 am: 7.70 km - 4:58 average pace - 4:35 fastest km
Sat 13/4 am: 3.30 km - 4:57 average pace - 4:33 fastest km
Sat 13/4 am: Inverloch parkrun 19:16 (2nd) - 3:45, 3:56, 3:52, 3:52, 3:59
It was back to Inverloch parkrun on Saturday morning for my 230th parkrun. The right ankle was stiff before I started the warm up but it seemed to warm up ok. In the run, however, it tightened up and is quite sore now. I was pushing it early but had to ease a bit when it tightened. The pain is moving into the lower calf. Years ago I rolled the ankle and the issues moved from the foot to the calf and then the hamstrings over a decent length of time. I am hoping it doesn't do the same this time.
Monday April 15th to Friday April 19th
On Sunday night I had a good soak in a hot bath as part of my treatment for the right ankle and leg. It was still sore in the morning but the limp had all but gone when walking. I iced the ankle during breakfast and then got on the bike for a 23 km cycle. There was no soreness at all when cycling. I iced again anyway when i got home. After both those icings there the ankle was totally free after settling down. I stood in the ocean this afternoon and then iced once more before heading out to test the ankle with a jog. Late this afternoon I ran five loops of the interval course. I tested it out with a push in the intervals, peaking at 4:12 pace in the second loop. I pulled up in the third interval and had a little push in the fourth before a constant pace fifth loop. I got through the run and then walked in knee deep water for 15 minutes. Later I iced the ankle again.
Mon 15/4 pm: 5.15 km - 5:15 average pace - 4:59 fastest km
Tue 16/4 am: 5.40 km - 5:06 average pace - 4:50 fastest km
The rehab continues. I wore a compression bandage to bed on Monday night, taking it off during the night. I was a little sore on Tuesday morning but the ankle had movement. I iced the ankle and then went out for a sunrise run at the Desal. I moved ok while running after a slow start. After the run I iced, showered and then wrapped the ankle in a compression bandage. I will be wading in sea water after lunch.
The ankle is at a point where it just pulls a bit / catches. I can run on it ok but have no confidence that I can run at sustained pace. I did run a 3:55 kilometre on Wednesday and that went well. I started Wednesday with a cycle. There is absolutely no soreness when i am on the bike. After my run I walked knee deep in the ocean for fifteen minutes and then iced back at home.
Wed 17/4 am: 5.32 km - 4:47 average pace - 3:55 fastest km
Thu 18/4 am: 8.08 km - 4:52 average pace - 4:11 fastest km - progression run
... progression: 5:40, 5:15, 5:00, 4:50, 4:54, 4:41, 4:28, 4:11
I have located the sore sot as being right on the back of the heel. I am able to treat it more directly now - massage - ice - compression - heat. On Thursday I put sports take tight across the ankle for the run. It was a slow start but I was running nicely at the end. Apart from the ankle the rest of the body is great. It has been a good taper.
Late in the day I went for a quick cycle to get the ankle moving. I didn't ice after the run and it did not seize up too much in the afternoon as it cooled.
I started Friday with a short 11 km cycle before the drive to Stawell.
The Stawell Gift - Sat 20th April to Mon 22nd April
We started the gift weekend with parkrun at Ararat, where we were staying for the weekend. I ran a real easy pace, taking more than 25 minutes to complete it.
Sat 20/4 am: Ararat parkrun 25:31 (18th) - 5:17, 5:31, 5:41, 4:46, 4:14
Sat 20/4 am: Frontmarkers warm up - 2.08 km - 4:40 average pace - 4:32 fastest km
Sat 20/4 am: Stawell Gift 1600 m Frontmarkers - 1310 m - 4:32.061 - 3:28 pace
Sat 20/4 pm: Frontmarkers cool down - 2.02 km - 5:40 average pace
This race was all about getting confidence in the ankle. I ran a slow parkrun at Ararat on Saturday morning, finishing with a little bit in the last 500. The ankle warmed up nicely but I was always aware of it. With a handful of runners in front of me and the bulk behind I started the race well, picking up one runner early. I probably could have pushed harder to get the group but I just wanted to get through this race. I was near the front for a lot of the race but got passed by a lot in the first half of the last lap. Once out of top ten contention I stopped the hard push and coasted home, running a 4:31.691 off a 290 metre handicap. After the run I cooled down with a real slow jog and then used the compression bandage and roller. I rolled some more after removing the bandage. I did plan to ice it but the ice pack didn't stay cold in the esky. The ankle pulled up well so there will be at least one more race.
Sun 21/4 am: Novice warm up - 2.19 km - 4;45 average pace - 4:31 fastest km
Sun 21/4 am: Stawell Gift 1600 m Novice - 1305 m - 4:25.204 - 3:23 pace - 9th ($40)
Sun 21/4 am: Novice cool down - 2.39 km - 5:37 average pace
The plan in this race was always to get to the front and try to hold on. I had hoped to try and kick if or when I got caught but when that time came I couldn't go. I did lead for the majority of the race, hitting the front after around one lap and then holding it until about 300 metres to go. I held second place for almost 100 metres and then I was swamped. I just had nothing in the straight. It was my fastest run of the season, running at 3:23 pace on average.
Sun 21/4 pm: Masters warm up - 1.56 km - 4:58 average paceSun 21/4 pm: Stawell Gift 1600 m Masters - 1390 m - 5:02.731 - 3:38 pace
Sun 21/4 pm: Masters cool down - 2,31 km - 5:14 average pace
In the Masters race I was much further back on handicap, at 210 metres. As such I had quite a few in front of me so the plan was to try and catch them. I pushed at the start and caught the next runner but the others were spreading on me. I did race for a bit before they started to pass me but most runners did get me. I did pass one other runner very late. I was placed 24th of the 30 runners, averaging 3:38 pace for the run. I don't think that I'll be running two events on the same day at Stawell again though.
Mon 22/4 pm: Stawell Gift 3200 m Open - 2710 m - 9:59.757 - 3:41 pace
Mon 22/4 pm: 2-mile cool down - 2.40 km - 5:02 average pace - 4:52 fastest km
On Monday morning I treated the ankle as usual, starting with ice. I also massaged heat into both legs - calves, hamstrings, quads and glutes, plus the lower back, and had a hot shower. That was to try and freshen them up. I warmed up ok for the race with a nice 3 km. the ankle was very stiff early but warmed ok. I started the race well, catching the first of two slower markers then Sean Quilty and Craig Harris overtook me. The backmarkers took longer than I expected to get me. I just kept pushing trying to close the gap on the next front marker, but she was running slightly faster than me. I pushed it out all the way, running for a good time. I didn't feel that it would be what I wanted and was absolutely stoked to see that it was under 10 minutes. I averaged 3:41 pace. I know I can still improve on that but, after the other disasters in the heat, this was finally an acceptable time. Sean Quilty won and beat me by almost a minute, averaging 3:18 pace. Now that is something to strive for!
It has been hard, and the ankle injury for most of the season has been really annoying, but I have really enjoyed the season. Over the course of the VCCL season and the VAL season I am only down $18 when considering entry fees and prize money. It was hard work getting the handicap right so next season I don't have to race just to get the handicap adjustments. I'll probably do a lot of 300 Masters and 800 Open events early in the season with the odd 1600 Masters to get the speed up. Hopefully I can get the ankle right over winter and do more intensive training. For most of the latter part of the season I was just running to recover the ankle and the training quality has been down.
Can't wait for the next season.
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