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