I pulled up well from the weekend. The body was weary on Monday night and the ankle very stiff and sore on Tuesday morning. I went for a slowish run with Heather on Monday morning. I will keep running on it to keep it stretching, but easy running until the stiffness eases.
Tue 23/4 am: 6.21 km - 5:15 average pace - 4:37 fastest km
Wed 24/4: pm: 8.56 km - 5:03 average pace - 4:57 fastest km
I started Thursday with a 22 km cycle, having started Wednesday with 10 km on the bike. This gives the ankle a stress free stretch. On Thursday I went out with the Road Runners for an evening run, covering most of the 10 km at the group pace and breaking out in the last.
Thu 25/4 pm: 10.48 km - 5:25 average pace - 4:25 fastest km
Friday dawned as a cold, wet and windy winters day. I got out for a short 10 km cycle in between rain bands and then, later in the morning, headed out to Inverloch to have a run while the ankle was still warm. I started at the surf beach and headed on the ten kilometre course, extending it a bit at the far end. I ended up with twelve kilometres in just on an hour of running in the wind and through showers.
Fri 26/4 am: 12.03 km - 4:59 average pace - 4:46 fastest km
Sat 27/4 am: 3.07 km - 5:02 average pace - 4:39 fastest km
Sat 27/4 am: Grand ridge parkrun - 5 km: 20:21 - 4:02, 4:16, 4:07, 3:59, 3:55 - 9th
Sat 27/4 am: 2.19 km - 5:14 average pace - 5:00 fastest km
Saturday morning was a chance to get to the opening of the new parkrun in Mirboo North - the Grand Ridge Rail Trail parkrun. The ankle was very stiff when I got up and again when I got out the car. It loosened in the warm up though and I ran well. The run is all down an incline out and then back up the incline. I took it easy on the way down but really pushed on the way back, with the Puffing Billy run in mind, running back at 4 minute pace. It was a negative split. I seem to have pulled up quite well. The cool down run probably helped.
Sun 28/4 am: 5.40 km - 5:10 average pace - 4:51 fastest km
Sun 28/4 am: 5 km WRR Handicap: 4:01, 4:06, 4:12, 4:14, 4:13 - 20:57
I started the week with a long run, finishing strongly with the last kilometre a 4:30. The ankle is not getting any worse and I have given it a big load after the past five days. I finished the day with a 24 km cycle out to Cape Paterson and back.
Mon 29/4 am: 14.02 km - 5:01 average pace - 4:30 fastest km
Tue 30/4 am: 8.62 km - 5:04 average pace - 4:32 fastest km
It was out for a run in the cold air under a clear sky early on Tuesday morning. It was a slow start with the pace progressing all the way. I finished off running nicely. After breakfast I then headed out for a 20 km cycle.
With rain clouds on the horizon I was out early for a Heathlands run and then come home and got a quick cycle in before breakfast, riding 18 km.
Wed 1/5 am: 8.02 km - 5:08 average pace - 4:43 fastest km
Thu 2/5 pm: 10.01 km - 5:37 average pace - 5:07 fastest km
Friday May 3rd - 85.6 kg
Fri 3/5 - rest day (13 days running)
I cycled out to Cape Paterson on Friday morning, riding 25 km.
Sat 4/5 am: 3.01 km - 4:49 average pace - 4:30 fastest km
Sat 4/5 am: Inverloch parkrun - 5 km: 20:58 - 4:07, 4:16, 4:16, 4:07, 4:13 - 1st
Sat 4/5 am: 2.50 km - 4:49 average pace - 4:47 fastest km
Sunday May 5th - Circumstances prevented me from running in the Great Train Race, which is a pity because I felt ready for it. It is probably best that I didn't push hard on the ankle for 13 plus kilometres though. I did a Desal run and got in almost 12 though, most at good pace. It was a slow start on the stiff ankle but I was under 5 minute pace for the second and ran well.
Sun 5/5 am: 11.60 km - 4:48 average pace - 4:29 fastest km
Monday May 6th to Saturday May 11th
I started the new running week with a cycle out to the bird hide at the Desal via the Mouth of the Powlett. It was a 16.5 km cycle and, as usual the legs were wobbly off the bike. The ankle was ready to go though and I was at 5 minute pace from the start. I ran a strong 7.5 km and then cycled home, another 11.5 km - for a total of 28 km of cycling.
Mon 6/5 am: 7.58 km - 4:41 average pace - 4:33 fastest km
Mon 6/5 pm: 7.21 km - 4:51 average pace - 4:43 fastest km
Tue 7/5 am: 9.04 km - 4:49 average pace - 4:36 fastest km
On Tuesday morning I repeated my Monday morning (almost), cycling out to the bird hide - but more directly - running and then cycling home. I extended the run a little, covering 9 km. I also cycled 24 km. In the 25 hour period I cycled 51 km and ran 24 km. When I got home I weighed in at 83.8 kg.
On Wednesday morning I woke to driving rain. When I checked the radar we were at the end of it (there was 28 mm overnight) so I set out on my run. I did get a few bursts of rain along the way, including most of the way on White Road. I ran my old 13 km course and was very happy with the strong finish. After the run I weighed in at 84.1 kg, dripping wet. Ironically I am now down to the running weight that I strove for all through the VAL season, without really trying.
Wed 8/5 am: 13.40 km - 4:48 average pace - 4:08 fastest km
Later on Wednesday I managed to fit a 16 km cycle in between rain showers. I ran a great progression run on Thursday morning and then cycled 17 km later. My energy levels on the cycle were very low.
Thu 9/5 am: 10.38 km - 4;44 average pace - 3:59 fastest km
Friday 10th May - day off (6)
I woke up and hit the road with the bike to get an 18 km cycle in before the rain. It was a pre-planned rest day for running, to freshen up for Sunday.
I was alerted to parkrun bingo during the week and so set up my parkrun stats and found that I had 59 out of the 60 numbers (seconds in your parkrun time). I need to get a 44. Running a 19:44 means 3:57 pace, a 20:44 is 4:09 pace and 18:44 is 3:45 pace. I started out looking for 3:57 pace and held the pace well. It was a comfortable run but I finished just the 1 second off. It was my 81st FIRST token at Inverloch.
Sat 11/5 am: 3.33 km - 4:49 average pace - 4:30 fastest km
Sat 11/5 am: Inverloch parkrun - 5 km: 19:43 - 4:00, 3:55, 3:58, 3:55, 3:56 - 1st
Sunday 12th May - Victorian Cross Country League at Jells Park
Only three weeks on from Stawell I had my first VCCL race for the season at Jells Park. Heather and Matt were also running. Last year I ran at 3:48 pace and I was pretty close to that pace again this year. That means I am in a better place than I thought I was at.
Sun 12/5 warm-up - 3.06 km - 4:36 average pace - 4:25 fastest km
Sun 12/5 Jells 6.5 - 6.40 km - 24:23 - 4:49 ave pace - 3:40, 3:45, 3:49, 3:48, 3:53, 3:57
Sun 12/5 cool down - 1.04 km - 5:42 average pace
I got off to a good start in the race. Two younger runners went out ahead and then Sean Quilty was in a gap betwen them and us. I was with a group of five. I was boxed in early then pushed through to the front on the first hill. As the pace picked up I dropped off but then I was able to pick up two of the runners in the first half. I ran strongly all the way back with Matt tantalisingly in front by about 50 to 100 metres. I crossed the line in fifth (before handicaps - this was a sealed race where we all started at the same time.
In the handicap race I was also fifth with a Nett time of 19:58 (actual time was 24:23). I was only 14 seconds off 3rd place and 22 seconds off 2nd place. The first placed runner's nett time was 19:07. Of my 15 races to date it was my 10th top ten finish.
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