Monday 13th May to Sunday 19th May
It has become COLD in Wonthaggi already. Winter has set in early with the cold southern ocean air engulfing us. Later this week we will be starting our northward travels and I am so looking forward to running in warm air again. I hope to be nicely conditioned to running in the heat when next summer's running season comes around.
I started the new week with a cycle-run-cycle, riding 11 km out to the Desal bird hide then running before the 12 km ride home. I have a sore spot on the left hip (low) after Sunday's VCCL run. The right heel is still sore early - lessening as it warms up - and the soreness from the twisted ankle has spread up the right side. It tried to get into the calf but has pretty much skipped over to the hamstring and right hip area. I believe the good condition of my leg muscles is lessening any impact.
Mon 13/5 am : 7.01 km - 4:54 average pace - 4:42 fastest km
Mon 13/5 pm: 6.31 km - 4:54 average pace - 4:43 fastest km
Tue 14/5 am: 7.58 km - 5:01 average pace - 4:45 fastest km
Tuesday morning was an easy run in the Heathlands. I followed up with a 15 km cycle in the afternoon. The cycling will come to an end this week as I hit the road on my northern Australia trip.
Wednesday May 15th - 84.1 kg
In what will probably be my last long run in Wonthaggi for a while I ran out to Mitre 10 along the rail trail and back through the town. My energy levels are real low at the moment but at least the ankle felt good today, and I was able to push it home. Later in the afternoon I cycled almost 20 km, my last cycle for some time.
Wed 15/5 am: 10.12 km - 4:46 average pace - 4:24 fastest km
Thu 16/5 am: 6.11 km - 4:45 average pace - 4:24 fastest km
On Thursday morning I left on my trip north and drove all day. there was six and a half hours of driving and i got to Nhill late in the day. I ate tea and went to bed, then rose early in the morning and drove to Murray Bridge. I was in Sturt reserve and saw the parkrun start so decided to give it a go, running a nice easy 24:32. I then ran a loop of the reserve to have a look around.
Fri 17/5 am: 5.02 km - 4:54 average pace - 4:29 fastest km
Fri 17/5 am: 2.56 km - 4:42 average pace - 4:31 fastest km
On Friday I drove to Victor harbor and stayed at the Holday park on Bay road. It was cold Friday night and for parkrun on Saturday morning. My warm up started slowly but I was moving well near the end. In the parkrun I ran out to the front and was way out on my own for a solo-like run. I pushed but was just under four minute pace. I did pick it up in the middle but dropped off a touch near the end. I finished with a touring run back to the park
Sat 18/5 - Victor Harbor parkrun: 19:41 - 3:58, 3:58, 3:55, 3:53, 3:59 - 1st
Sat 18/5 am: 2.30 km - 4:53 average pace
Sun 19/5 am: 10.60 km - 4:57 average pace - 4:35 fastest km
I ended the week with a Sunday morning run around Port Noarlunga and Christies Beach. I ran this area in September 2013. I later drove through Adelaide and on to Port Wakefield.
Monday May 20th to Sunday May 27th
I was up early on Monday morning and set off on a run around the streets of Port Wakefield, looking at the old buildings. It was a goo run with a strong last third.
Mon 20/5 am: 10.47 km - 4:50 average pace - 4:33 fastest km (x2)
I camped at a beach campsite on the Cape Yorke Peninsula on Monday night and, because of an early night, got out for an early run on the tracks on Tuesday morning. After packing up I headed to Wallaroo to stay for a couple of nights.
Tue 21/5 am: 6.48 km - 5:00 average pace - 4:24 fastest km
Tue 21/5 pm: 4.47 km - 4:38 average pace - 4:35 fastest km
Wed 22/5 am: 12.31 km - 4:48 average pace - 4:24 fastest km
Thu 23/5 am: 9.41 km - 4:50 average pace - 4:20 fastest km
My ankle is starting to feel good. the past two mornings I have been slow in the first 2 km but not really in pain. Each time I have just got into a nice groove from the third onwards and finished quickly.
Thursday was spent travellin to Port Augusta and getting set up in the caravan park. On Friday morning I had a nice solid run out along the shoreline, in Port Augusta West. It had good speed right from the start and was solid on a course that was softish sand and slipperly in places.
My Strava "fitness & freshness" has increased rapidly since Easter and Stawell. I am almost back up to 100, which is where I was around the time of Gold Coast last year. The slower runs and cycling has helped. I have also lengthened my runs.
Sat 25/5 am: 3.35 km - 4:?? average pace - 4:?? fastest km
Sat 25/5 - Port Augusta parkrun: 19:21 - 3:47, 3:51, 3:51, 3:51, 3:50 - 1st
Sat 25/5 am: 2.20 km - 4:42 average pace
On Saturday morning I completed my third South Australian parkrun at Port Augusta. It was a pretty small field. One runner passed me earl and put on a gap but i hauled him in before half way and then had a solo return. I would have liked to be a bit quicker but at least I was consistent throughout. After parkrun I returned to camp, packed up the tent and started the trip to Coober Pedy.
Sun 26/5 am: 10.15 km - 4:47 average pace - 4:38 fastest km
Monday May 27th to Sunday June 2nd
I start my week in Coober Pedy after my first of four nights here. I am sleeping in an underground hostel and hardly anyone else is here. It is so quiet in the night and the temperature so constant. I had my bbest nights sleep in a long time getting up around 7:30 am and then hitting the streets of Coober Pedy. I have some soreness' but nothing too bad and I was able to stretch out a bit in the end. The right heel is still stiff when cold and I can feel my right hamstring. My left hip has also been sore since the VCCL run at Jells Park. I did run 12 km though, with a strong finish.
Mon 27/5 am: 12.09 km - 4:45 average pace - 4:23 fastest km
Tue 28/5 am: 8.83 km - 4:51 average pace - 4:28 fastest km
Tue 28/5 pm: 7.66 km - 4:35 average pace - 4:04 fastest km
Wed 29/5 am: 6.01 km - 4:42 average pace - 4:04 fastest km
Thursday was spent on a tour to Lake Eyre and back to Coober Pedy - the main purpose for my stay in town. It was an amazing experience to walk on a soggy Lake Eyre. It was a 500 km round trip so I got to sit and rest the legs.
On Thursday morning I was up early and out for my third attempt at a local loop segment. This time I actually had some speed and jumped to second place on the segment with some nice sub 4 minute running. While in Coober Pedy I have run over 52 km in the past five days. Now the trip heads north to Alice Springs.
It was freezing at the SA/NT border on Friday morning. While in the sleeping bag I was ok but my hands froze packing up the tent. I drove to Alice Springs and had my run there after lunch.
Fri 31/5 pm: 5.19 km - 4:50 average pace - 4:35 fastest km
Sat 1/6 am: 11.34 km - 4:42 average pace - 4:28 fastest km
There is no parkrun in Alice Springs so I went for a long run out to Telegraph Station on Saturday morning. Later it was back in the car to continue the drive north.
Saturday was a massive day of driving with almost 6.5 hours of driving time (over an eight hour period). I stopped at the Devils Marbles and the flies were terrible so I put on the running gear and ran around, taking photos along the way. It was a great way to break up the drive. After the run it was back in the car and beyound, stiopping for the night at Banka Banka station.
Sat 1/6 pm: 5.47 km - 4:58 average pace - 4:50 fastest km
Sun 2/6 am: 6.71 km - 4:47 average pace - 4:17 fastest km
I was up early on Sunday morning and on the road straight after breakfast. I stopped at Daly Waters for a run on the way to Mataraka (another big driving day).
Monday June 3rd to Sunday June 9th
I started the week at Mataranka Springs and ran out along the creek and Roper River, then back along the road. I was running naturally at 4:40 pace after warming up and then I pushed it home at around 4:30 pace and quicker. It was a nice solid run in preparation to a half marathon in two weeks time.
Mon 3/6 am: 14.40 km - 4:38 average pace - 4:11 fastest km
Mon 3/6 pm: 6.73 km - 4:57 average pace - 4:41 fastest km
Tue 4/6 am: 4.71 km - 5:02 average pace - 4:50 fastest km
On Tuesday I went for a soak in the hot springs after my run and then packed up camp to head further north. I am just south of Darwin and, although the cool air has followed me all the way it is still comfortable conditions.
Wed 5/6 am: 6.57 km - 4:49 average pace - 4:43 fastest km
Thursday morning I packed up and drove to Katherine for a lunch run and to break up the drive. After a dip in the hot springs it was back on the road to a camp on the Victoria hwy, on the road to Kununurra.
Thu 6/6 pm: 7.36 km - 4:39 average pace - 4:23 fastest km
Fri 7/6 - rest day (26 days running) - First run free day since 10th May.
Friday was another day on the road with four hours of driving to get to Kununurra. I left early and picked up one and a half hours when I crossed the border - so it was an early night. That was good because I was up at 5:30 with the light and the birds. Then off to Kununurra parkrun for a 7 am start.
Sat 8/6 am: 4.26 km - 4:44 average pace - 4:13 fastest km
Sat 8/6 - Kununurra parkrun: 18:43 - 3:49, 3:50, 3:38, 3:38, 3:43 - 2ndSat 8/6 am: 6.20 km - 4:56 average pace - 4:42 fastest km
Saturday's parkrun was also a VCCL event so I was running my hardest for it. I thought that I would be well placed when I saw my time but I was happily surprised to see that I had won by THREE seconds.
Sat 8/6 pm: 7.21 km - 4:52 average pace - 5:51 fastest km
Monday 10th June to Saturday 15th June
I had a great night of sleep after the day tour to Mitchell Falls - it was a tiring day. With the early light it is easy to get an early start here and i was out running around 6:30 am. It turned into a long run which will be a good hitout leading into next weekend.
Mon 10/6 am: 14.15 km - 4:49 average pace - 4:18 fastest km
On Monday I packed up camp and headed to Wyndham - the northernmost town in WA - for a few nghts
Mon 10/6 pm: 6.23 km - 4:58 average pace - 4:45 fastest km
Tue 11/6 am: 10.06 km - 4:53 average pace - 4:34 fastest km
Wed 12/6 am: 6.17 km - 4:41 average pace - 4:12 fastest km
On Thursday morning I headed back to Kununurra, taking the first of two days off running in the lead up to the half marathon. I took it easy again on Friday and then tries to run a 20:44 (4:09 pace) at Kununurra parkrun on Saturday morning - need a 44 for parkrun bingo. I tried to get fancy at the end and missed by 3 seconds when I had been on track the whole way. It had been a nice controlled run the whole way, right on the pace I want in the half.
Sat 15/6 am: 2.21 km - 4:51 average pace
Sat 15/6 - Kununurra parkrun: 20:48 - 4:08, 4:09, 4:08, 4:08, 4:12 - 1st
Sunday June 16th - Kununurra Half Marathon
These days I'm never really ready for a half marathon but I had done a bit of work to prepare so I did have some confidence. I planned to run a solid 40 minute 10 km and then try to stay under 90 minutes for the half. I can't really expect to hold 4 minute pace with my lack of endurance work these days.
Sun 16/6 am: 2.35 km - 4:45 average pace - 4:39 fastest km
Sun 16/6 am: - Kununurra Half Marathon - 1:28:05 (official time)
...... first 10 km: 3:54, 3:56, 3:59, 4:00, 4:02, 3:56, 4:00, 4:05, 4:06, 4:11 - 40:09
...... last 11 km: 4:16, 4:11, 4:23, 4:24, 4:23, 4:21, 4:22, 4:25, 4:24, 4:30, 4:25
I started the race well riunning with a young gun, Seb who is a local. I just blew out at the back end and missed the sub 40 by a touch. I was pretty happy to maintain the low 4:20s for most of the second half. It was tough in the heat with no shelter from the sun. There are times when your mind is telling you to stop and that was the case today but my body just over-ruled the mind and I kept churning out consistant k's. I knew that my last half was not going to be as fast as my first half (although I "hoped" that it would). I ran SECOND in the race (to Seb) and took home a bottle of bubbly and a wine glass. My time was quicker than the winners of the past couple of years. I pulled up ok - the right heel is just a touch sore but well on the way to healed now. My right hammy got a little tight and I am stiff in the lower back - but, overall, I feel quite good. Now to find the next running adventure!
Sun 16/6 am: 2.35 km - 4:45 average pace - 4:39 fastest km
Sun 16/6 am: - Kununurra Half Marathon - 1:28:05 (official time)
...... first 10 km: 3:54, 3:56, 3:59, 4:00, 4:02, 3:56, 4:00, 4:05, 4:06, 4:11 - 40:09
...... last 11 km: 4:16, 4:11, 4:23, 4:24, 4:23, 4:21, 4:22, 4:25, 4:24, 4:30, 4:25
I started the race well riunning with a young gun, Seb who is a local. I just blew out at the back end and missed the sub 40 by a touch. I was pretty happy to maintain the low 4:20s for most of the second half. It was tough in the heat with no shelter from the sun. There are times when your mind is telling you to stop and that was the case today but my body just over-ruled the mind and I kept churning out consistant k's. I knew that my last half was not going to be as fast as my first half (although I "hoped" that it would). I ran SECOND in the race (to Seb) and took home a bottle of bubbly and a wine glass. My time was quicker than the winners of the past couple of years. I pulled up ok - the right heel is just a touch sore but well on the way to healed now. My right hammy got a little tight and I am stiff in the lower back - but, overall, I feel quite good. Now to find the next running adventure!
Monday June 17th to Sunday June 23rd
One more week of running in the Kimberley before I head back east so the recovery week will be documented here. I really stiffened up overnight and when I got up the right ankle, right hamstring, left hip and both quads were quite tight. The first kilometre of the Monday run was a 6:10 but I did loosen up during the run and got to stretch it out near the end.
Mon 17/6 am: 8.18 km - 5:19 average pace - 4:43 fastest km
Monday morning was a packup morning with a trip out on the Gibb River Road to El Questro and Home Valley homesteads and some great gorges and springs this week.
Tue 18/6 am - trail run - 4.40 km - 8:02 average pace into Champagne Falls
I was up early on Tuesday to get in the almost 5 km to Champagne Falls. It was well worth the effort with falls, cascades and pools everywhere and I had the place to myself. I never saw another person the whole time I was there, including the hike back. I then went and relaxed in the Zebedee hot springs before heading out to hike into Amalee Gorge (3.4 km return). Once again the walk was rewarded with a nice swim in a pool at the falls.
Wed 19/6 am: 10.12 km - 4:49 average pace - 4:35 fastest km (El Questro)
Thu 20/6 am: 10.12 km - 4:52 average pace - 4:32 fastest km (Home Valley St)
Fri 21/6 am: 7.31 km - 4:52 average pace - 4:29 fastest km (Home Valley St)
I have done a fair amount of rough track hiking on Wednesday and Thursday this week, since leaving El Questro. It started with a 3.6 km hike to Emma Gorge and the great falls there, Then that evening I hiked out to the Cockburn ranges lookout twice, the second time with a camera. That was in excess of 7 km hiking. The tempo was upped on Thursday with a hike out to Bindaloo Gorge and then up to Mount Baldy, where the views were outstanding. That was a 7 km hike, closely following the 10 km run. Late in the day I hiked the Wildflower route, another 6 km of rough hiking. On Friday I travelled back to Kununurra after my run.
For my third week in a row I ran parkrun in Kununurra. It was never going to be a fast one after the half last week and then the hiking mid week. I was aiming for parkrun bingo where I need the number 44 (44 in the seconds for the time of my run) - that is 4:09 pace for 20:44 or 3:57 pace for 19:44. I led at the start and my first K was a 4:02 so I decided to run for the 19:44. My second was a 4:00 so I was 8 secs over. Then Seb ran alongside me and we ran a 3:49 to be right on pace. I slowed in the fourth and then had a crack in the last to get as close as possible. In the end seb and i ran across the line together for my first dead heat parkrun. I was lucky to get the number one token.
Sat 22/6 am: 2.23 km - 4:58 average pace - 4:42 fastest km
Sat 22/6 - Kununurra parkrun: 19:46 - 4:02, 4:00, 3:49, 4:00, 3:52 - (equal) 1st
Sat 22/6 am: 2.12 km - 4:51 average pace - 4:45 fastest km
Sun 23/6 am: 12.25 km - 4:55 average pace - 4:35 fastest km
Sunday morning was my last run in Kununurra. I packed up camp and headed back east for the long journey home, via Queensland.
One more week of running in the Kimberley before I head back east so the recovery week will be documented here. I really stiffened up overnight and when I got up the right ankle, right hamstring, left hip and both quads were quite tight. The first kilometre of the Monday run was a 6:10 but I did loosen up during the run and got to stretch it out near the end.
Mon 17/6 am: 8.18 km - 5:19 average pace - 4:43 fastest km
Monday morning was a packup morning with a trip out on the Gibb River Road to El Questro and Home Valley homesteads and some great gorges and springs this week.
Tue 18/6 am - trail run - 4.40 km - 8:02 average pace into Champagne Falls
I was up early on Tuesday to get in the almost 5 km to Champagne Falls. It was well worth the effort with falls, cascades and pools everywhere and I had the place to myself. I never saw another person the whole time I was there, including the hike back. I then went and relaxed in the Zebedee hot springs before heading out to hike into Amalee Gorge (3.4 km return). Once again the walk was rewarded with a nice swim in a pool at the falls.
Wed 19/6 am: 10.12 km - 4:49 average pace - 4:35 fastest km (El Questro)
Thu 20/6 am: 10.12 km - 4:52 average pace - 4:32 fastest km (Home Valley St)
Fri 21/6 am: 7.31 km - 4:52 average pace - 4:29 fastest km (Home Valley St)
I have done a fair amount of rough track hiking on Wednesday and Thursday this week, since leaving El Questro. It started with a 3.6 km hike to Emma Gorge and the great falls there, Then that evening I hiked out to the Cockburn ranges lookout twice, the second time with a camera. That was in excess of 7 km hiking. The tempo was upped on Thursday with a hike out to Bindaloo Gorge and then up to Mount Baldy, where the views were outstanding. That was a 7 km hike, closely following the 10 km run. Late in the day I hiked the Wildflower route, another 6 km of rough hiking. On Friday I travelled back to Kununurra after my run.
For my third week in a row I ran parkrun in Kununurra. It was never going to be a fast one after the half last week and then the hiking mid week. I was aiming for parkrun bingo where I need the number 44 (44 in the seconds for the time of my run) - that is 4:09 pace for 20:44 or 3:57 pace for 19:44. I led at the start and my first K was a 4:02 so I decided to run for the 19:44. My second was a 4:00 so I was 8 secs over. Then Seb ran alongside me and we ran a 3:49 to be right on pace. I slowed in the fourth and then had a crack in the last to get as close as possible. In the end seb and i ran across the line together for my first dead heat parkrun. I was lucky to get the number one token.
Sat 22/6 am: 2.23 km - 4:58 average pace - 4:42 fastest km
Sat 22/6 - Kununurra parkrun: 19:46 - 4:02, 4:00, 3:49, 4:00, 3:52 - (equal) 1st
Sat 22/6 am: 2.12 km - 4:51 average pace - 4:45 fastest km
Sun 23/6 am: 12.25 km - 4:55 average pace - 4:35 fastest km
Sunday morning was my last run in Kununurra. I packed up camp and headed back east for the long journey home, via Queensland.
