67 - Finishing off another 3000 km year

..... follows 66 - Restrictions are on the way out / WRR racing again

It has been a big year and very different, from the VAL racing (with chronically sore ankles) early in the year and the cancelled Stawell Gift, to the loss of parkrun for most of the year.  I have run slower and failed to get my speed back but the body is feeling much better on the whole.

Monday December 7th to Sunday December 13th

Summer?  It was very cold on Monday morning with strong winds from the south west.  Overnight there was more rain but I got through Monday's run without getting wet.  I am still running without the chest heart rate strap, letting the skin heal.

I start this push to the end with only about 194 km to run to get the 3000 km.  I am also chasing a cycling goal of 2000 km.  I am a bit behind the goal at the moment and still need to cycle 263 km to reach that goal.  Cycling has been hot and cold this year.

Mon 7/12 am:  6.63 km - 4:56 average pace - 4:39 fastest km

Mon 7/12 pm:  5.18 km - 5:04 average pace - 4:55 fastest km

.... 4x 50m intervals (average pace):  3:05, 3:15, 3:30, 3:42

.... 4x 75m intervals (average pace):  3:31, 3:31, 3:19, 3:20

.... 4x 100m intervals (average pace):  3:39, 3:23, 3:33, 3:39

I woke on Tuesday morning and just could not be bothered running.  I eventually got up and went for a 16 km cycle instead.  I cycled again after work, another 16 km.

Wed 9/12 am:  7.86 km - 5:04 average pace - 4:46 average pace

Run NZ - Pukekohe (1000 km in)

Thu 10/12 am:  7.60 km - 4:57 average pace - 4:39 fastest km

.... 4x 380m segment (ave pace):  4:28, 4:17, 3:59. 4:07

It was only 3 degrees on Friday morning and I ran in gloves.  I chose to run some 400 metre intervals, one at the end of each 2 km section.  After the second I took a toilet break and inadvertently stopped the watch so the run was split in two.

Fri 11/12 am:  7.45 km - 4:56 average pace - 4:30 fastest km

.... 3x 400m intervals (ave pace):  3:55, 3:55, 4:03

On Saturday morning I was up early again and heading off to Mirboo North to run the Grand Ridge Rail Trail with the running crew.  We ran a warm up together and then I ran the 5 km with Mathieu.  I finished with a warm down.

Sat 12/12 am:  2.53 km - 5:34 average pace - 5:24 fastest km

Sat 12/12 am:  5.03 km - 4:28, 4:28, 4:29, 4:22, 4:07 - 22:04

Sat 12/12 am:  2.00 km - 5:40 average pace

On Sunday morning I stayed in bed a bit and then headed out to Meeniyan to run the end of a virtual Melbourne Marathon with fellow Road Runner Julian.  It was a bit stop start after I caught up with them but I did cover over 13 km just running.  Later this afternoon I rode the bike 25 km.  I am chasing a 2000 km annual cycle target and have reached 1810 km so there is still 190 km to cycle in the last 18 days of the month.

Sun 13/12 am:  13.31 km - 5:24 average pace - 4:52 fastest km

Monday December 14th to Sunday December 20th

My Monday morning run was run at pretty good pace, right from the start.

Mon 14/12 am:  7.21 km - 4:46 average pace - 4:32 fastest km

Tue 15/12 am:  8.46 km - 4:53 average pace - 4:39 fastest km

In between the Monday and Tuesday runs I cycled around 50 km, 27 on Monday evening and 22 at dawn on Tuesday.  I am chasing down my goals of 5000 km for the year - 3000 running and 2000 cycling.  As it stands after the Tuesday morning cycle and run, I have run 2878 km (122 to go) and have cycled 1860 km (140 to go).  I want to break the cycling goal this week as I will be away for a few days next week, most likely without the bike.

I finished Tuesday with another 16 km cycle before tea.

Wed 16/12 am:  7.41 km - 4:51 average pace - 4:39 fastest km

I took the day off running on Thursday, thinking about running with the Headlampers in the evening but then choosing no to.  I rode both in the morning and after dinner - covering 32 km with 20 km early and 12 after tea.  I rode again on Friday morning as the run was later in the morning with other teachers on the last day run.

Fri 18/12 am:  7.85 km - 5:21 average pace - 4:38 fastest km

Sat 19/12 am:  2.07 km - 5:22 average pace - (not) parkrun warmup

Sat 19/12 am:  5.01 km - 21:44 - 4:09, 4:16, 4:29, 4:22, 4:24 - 4:20 average pace

Sat 19/12 am:  2.23 km - 5:08 average pace

Sun 20/12 am: 2.62 km - 5:04 average pace 

Sun 20/12 am:  7.66 km - 4:52 average pace - 4:42 fastest km

I am really struggling with the statin drugs that my doctor has me on at the moment (for cholesterol).  My muscles ache and I get terrible leg cramps at night.  It is really restricting my running speed.  It was no accident that the only fast run in recent times (at Newhaven) was when I forgot to take the tablet.

Monday December 21st to Sunday December 27th

I drove to the city on Sunday, ready to get down to the surf coast first thing on Monday.  I started Monday morning with a run on the outskirts of the city, circumnavigating both the MCG and Docklands and getting between them via Southbank.

Mon 21/12 am:  9.33 km - 5:01 average pace - 4:42 fastest km - Melb City

Tue 22/12 am:  9.15 km - 5:03 average pace - 4:47 fastest km - Mount Duneed

Wed 23/12 am:  8.54 km - 4:53 average pace - 4:43 fastest km - Mount Duneed

After my run on Wednesday morning I was sitting on 2940 km for the year - only 60 km to go with eight days remaining.

I took myself of statins (for high cholesterol) after my dose on Monday morning.  I have done some readig and have some concerns from that but my major concern is how they make me feel (I suspect it is them).  My legs are constantly feeling heavy and I have a heavyness of the chest while running.  My aim is to see if there is improvement as they leave my system and keep some records before I return to the doctor.

Thu 24/12 am:  9.50 km - 5:03 average pace - 4:40 fastest km - Torquay

 

Run New Zealand - Coromandel

Thu 24/12 pm:  5.20 km - 6:37 average pace - Headlampers Christmas run

 

Christmas 2020 - Christmas morning usually starts with a parkrun so I arranged a small group run at the Guide Park in Wonthaggi.  There was around ten runners there.  I put in an effort and ran well early but faded quite a bit.  I really need to work on race fitness.

 

Fri 25/12 am:  2.83 km - 4:44 average pace

Fri 25/12 am:  5.01 km - 3:52, 3:59, 4:05, 4:15, 4:13 - 4:05 average pace

Sat 26/12 am:  8.01 km - 4:58 average pace - 4:49 fastest km - Max HR 153 (Ave 142)

Sun 27/12 am:  6.40 km - 5:03 average pace - 4:51 fastest km - Max HR 163 (Ave 142)

Monday December 28th to Thursday December 31st

After a big 60-plus week last week there was less than 25 km to run to reach the 3000 milestone.  After a week on the statins the cramping has disappeared and the legs feel much more comfortable when running.

Mon 28/12 am:  9.40 km - 4:53 average pace - 4:41 fastest km (x2) - Max HR 154 (Ave 134)

Tue 29/12 am:  8.10 km - 4:54 average pace - 4:45 fastest km - Max HR 148 (Ave 139)

After my run I collected my road bike from the bike repair shop.  I cycled an 8 km circuit home and then cycled again, after dinner, out to Kilcunda and back (28 km).

I am now well on the way to the 5000 km target.  I have 5 km to run to reach 3000 km and then I have 20 km to cycle to get my 2000 km.

After finally rising on Wednesday morning I ran the final five and a bit kilometres to reach the 3000 km for 2020.  It has been a push to get there but I did it with a day to spare.  I have been floating near the 10 km over goal for much of the year.

Wed 30/12 am:  5,82 km - 4:57 average pace - 4:47 fastest km - Max HR 152 (Ave 138)

On Thursday I had a rest day from running but, after breakfast, I got the bike out and cucled out to Cape Paterson and back.  The 21 plus kilometres took me past 2000 km of cycling for 2020.

My goal of 5000 km in 2020 was achieved, comfortably in the end.

In the past SIX years (2015 to 2020) I have run 19301.8 km, having passed the 3000 km mark in each of those six years.It is a record that I am quite proud of.

66 - Restrictions are on the way out / WRR racing again

 .... follows; 65 - chasing the sub 19 again and hoping for a real race

Monday November 9th to Sunday November 15th
Premier Dan Andrews yesterday announced that the "Ring of Steel" separating Melbourne and rural Vic is over!  Melbourne restrictions eased significantly.  there have been ZERO Covid cases in Victoria on each of the past nine days.  We are still only allowed to run in groups of ten so I have my next race series based on that, starting this weekend.

Mon 9/11 am:  6.24 km - 5:00 average pace - 4:52 fastest km - Max HR 153 (Ave 133)
Tue 10/11 am:  10.11 km - 4:51 average pace - 4:25 fastest km - Max HR 157 (Ave 140)

After dinner on Tuesday I went for a cycle out to the Mouth of the Powlett.  Early in the ride I slid the bike while going around a bend on the gravel in the wetlands.  I landed on my right side scraping the elbow, hip and fingers.  I returned a bit sore and had a long soak in the bath.

On Wednesday morning I was up early and out at the Desal for a run.  I repeated the hill a few times.  It was around 19 degrees at 6 am.

Wed 11/11 am:  8.22 km - 4:51 average pace - 4:37 fastest km
Thu 12/11 am:  7.46 km - 4:58 average pace - 4:45 fastest km - Max HR 157 (Ave 140)

Friday was a rest day but I was up early anyway and on the bike for a 20 km ride

On Saturday morning I headed to Koonwarra for a (not) parkrun with the running crew.  I ran the curse with Bill, Kate and Mathieu where we had a chat.  It was then into Inverloch where I was holding teo "predict your time" runs for the Road Runners.  I was early so had another cool down.

Sat 14/11 am:  1.80 km - 5:39 average pace
Sat 14/11 am:  5.02 km - 4:38 average pace - 4:34, 4:34, 4:34, 4:50, 4:36 - 23:16
Sat 14/11 am:  2.00 km - 5:08 average pace
Sat 14/11 am:  2.32 km - 4:55 average pace

I followed up with a 26 km cycle after lunch on Saturday.

Run New Zealand - Whangarei

It was my turn to race on Sunday morning and I had predicted 21 minutes for the 5km segment.  I covered my watch with a buff and ran blind.  It was very hard to judge what I was doing.  At one stage I thought I may have been running faster but then when I saw where Mal was I was thinking that it was a much slower run.  As I finished I stopped the watch and the 5th km was a 4:12 - right on target.  When I checked I found that I was only seven seconds off (under) my predicted time.  It was a fun event.

Sun 15/11 am:  4.31 km - 5:05 average pace - 4:47 x2 fastest km
Sun 15/11 am:  5.00 km - 20:53 - 4:22, 4:12, 4:09, 4:11, 3:12 - 4:13 average pace

Monday 16th November to Sunday 22nd November

The left knee was dodgy as usual at the start of my Monday morning run so the pace was right down.  It feels much better once warmed up.

Mon 16/11 am:  6.36 km - 5:11 average pace - 4:57 fastest km - Max HR 148 (Ave 137)

Mon 16/11 pm:  5.20 km - 5:28 average pace - 5:13 fastest km - Max HR 156 (Ave 135)

.... 5x 50m intervals (ave pace):  3:43, 3:35, 3:36, 3:49, 3:44

.... 5x 100m inytervals (ave pace):  3:48, 3:27, 3:39, 3:37, 3:21

I set the alarm a bit earlier on Tuesday to fit in some longer runs this week.  On Tuesday I started with a 10 km loop.  It was slow early with the dodgy left knee but I was running well at the end.

Tue 17/11 am:  10.11 km - 5:00 average pace - 4:42 fastest km - Max HR 156 (Ave 141)

Wed 18/11 am:  11.41 km - 5:01 average pace - 4:46 fastest km - Max HR 154 (Ave 141)

Thu 19/11 am:  7.36 km - 4:56 average pace - 4:49 fastest km - Max HR 155 (Ave 144)

Fri 20/11 am:  7.48 km - 5:07 average pace - 4:50 fastest km - Max HR 150 (Ave 138)

Unfortunately the running crew were doing their Saturday (not) parkrun in Inverloch on Saturday so I had to give it a miss.  Instead I ran a 10 km course from home, my third 10 km run for the week.  I cooled down with a 14 km cycle and that evening cycled another 20 km as I watched Shirley run the After Glo marathon around town.  I cycled 70 km for the week.

Sat 21/11 am:  10.33 km - 4:51 average pace - 4:35 fastest km - Max HR 160 (Ave 145)

On Sunday I ran a warm up and then attempted a faster 5 km run.  It was warm and I really struggled.  I have noticed that my stride length in recent "faster" runs has been down.  Today it was 1.48 metres.  When I have run well in the past it has been between 1.6 and 1.75 metres.

Sun am:  2.07 km - 5:12 average pace - Max HR 146 (Ave 134)

Sun am:  5.01 km - 21:53 - 4:09, 4:21, 4:31, 4:22, 4:23 - Max HR 166 (Ave 154)

                                                   Run New Zealand - Wellsford

Monday November 23rd to Sunday November 29th

As I woke on Monday morning the rain was pelting down so I gave my run a miss and decided it might be a good time to take a two day break and let my legs recover.  I cycled on Monday and Tuesday evenings and on Tuesday morning - covering around 55 km.

On Wednesday morning my left knee felt much stronger as I started my run.  It still took a while to warm up the knee and I was aware of it through the run but it does feel to be much better. I covered 10 km on my return from the break.

Wed 25/11 am:  10.01 km - 4:54 average pace - 4:48 fastest km - Max HR 158 (Ave 136)

Thu 26/11 am:  7.69 km - 4:55 average pace - 4:41 fastest km - Max HR 166 (Ave 142)

.... 3x 380 m interva (time / ave pace)l:  1:33 / 4:04, 1:23 / 3:38, 1:29 / 3:54

Friday I stayed in bed longer as I wasn't going to be at work.  I had a nice run in the sunshine over to South Dudley and back.  My weight is very low at the moment, down in the low 83s.

Fri 27/11 am:  8.50 km - 4:55 average pace - 4:42 fastest km - Max HR 155 (Ave 145)

On Saturday morning I drove over to Koonwarra to run with the crew.  I ran a longer warmup solo before the others arrived and then ran a second warm up with the crew, before running a reasonably hard 5 km.

Sat 28/11 am:  4.11 km - 5:15 average pace - 5:00 fastest km - Max HR 151 (Ave 141)

Sat 28/11 am:  2.65 km - 5:36 average pace

Sat 28/11 am:  5.01 km - 22:30 - 4:32, 4:26, 4:26, 4:26, 4:37 - Max HR 163 (Ave 151)

Sun 29/11 am:  11.20 km - 5:00 average pace - 4:46 fastest km - Max HR 149 (Ave 137)

Monday November 30th to Sunday December 6th

I started the week with a run out to 63 Oates road and then around Heslops and Fuller.  My left knee is now feeling much stronger and pace was good early on but I wasn't really able to accelerate it.  My legs are pretty heavy at the moment - a combination of blood thinners and cholesterole tablets are not really helping.

I weighed in at a LOW of 81.8 kg on Monday morning.  I am not going to run with the heart rate monitor for a week or two to give the skin on my chest a chance to clear up.

Mon 30/11 am:  7.76 km - 5:03 average pace - 4:48 fastest km

Tue 1/12 am:  10.52 km - 4:49 average pace - 4:28 fastest km

I ran with Tom on Wednesday morning and he had my pace up from the start.  It ended up being one of my longer runs in recent times too.  I followed up with a bit of time on the bike.

Wed 2/12 am:  13.04 km - 4:47 average pace - 4:36 fastest km

Thur 3/12 am:  6.50 km - 5:02 average pace - 4:53 fastest km

Fri 4/12 am:  6.37 km - 4:58 average pace - 4:34 fastest km

Our second Road Runners race was on Saturday.  I didn't get in a very good warm up buy the kilometre I did run felt surprisingly good.  I woke feeling sore and was not expecting much.  Recent form hadn't filled me with confidence either.  I predicted 21 minutes again and was not confident of getting there.  I set off running with Benn Wragg who ran ahead.  Just on 2 km in I ran past him and was running as well as I have in recent times.  I was catching the other runners far too early, knowing that I was running too fast but there was no way I was going to hold back.  It was just great to be running fast again.  My Strava 5 km was just on 20 minutes but my segment 5 km was 19:47.

Sat 5/12 am:  1.13 km - 4:22 average pace

Sat 5/12 am:  5.00 km - 19:47 - 3:51, 4:04, 4:02, 4:00, 4:02

After lunch on Saturday I rode my bike to Kilcunda and back - 31 km

I was back out at Newhaven on Sunday for the second half of the "Predict your time" race.  The weather turned overnight and the mild, light air conditions of Saturday had turned to windy, cold, damp air conditions.  I decided to run again with my Saturday time standing as that is what I nominated.  I ran an extended warm up and then set off with the back marker and ran through the field to get photos at the end.  As I started I had the thought "what if I run my time today?" and then i pretty much did run it, finishing in 21:03 - just 3 seconds over.  The winner was 4 seconds, then 10 and 11 for third place.  After the races I drove back to Wonthaggi to catch the end of Jo's Melbourne half marathon.  I parked at the finish and ran back along the course to meet the group and ran back with them (technically my 8th straight year at the Melbourne marathon finish line).

Sun 6/12 am:  5.84 km - 5:01 average pace - 4:52 fastest km

Sun 6/12 am:  5.00 km - 21:03 - 4:24, 4:12, 4:16, 4:16, 4:13

Sun 6/12 am:  3.71 km - 6:15 average pace - 5:34 fastest km

65 - chasing the sub 19 again and hoping for a real race

 .... follows: 64 - A return to lockdown running

Sunday September 20th
Following up from the 19:13 five kilometre run on Saturday I ran a 3 km warm up and then a five kilometre effort for the Running heroes challenge. It was a great follow-up to the Saturday run with two k's in the low 4:20s, then out to 4:30 for the third BUT then the last two at around 4:15 pace.  It was great to come back so well at the end.

Sun 20/9 am:  3.52 km - 5:01 average pace - 4:46 fastest km - Max HR 146 (Ave 135)
Sun 20/9 am:  5.01 km - 4:21 average pace - 4:15 fastest km - Max HR 151 (Ave 143)
Sun 20/9 am:  1.20 km - 5:13 average pace

Monday September 21st to Sunday September 27th
I started the new week with an "easy-paced" run and was pleasantly surprised to see my speed at quite good levels without a great deal of effort.

Mon 21/9 am:  9.41 km - 4:49 average pace - 4:34 (x2) fastest km - Max HR 154 (Ave 138)
Tue 22/9 am:  10.15 km - 4:49 average pace - 4:13 fastest km - Max HR 157 (Ave 142)
Wed 23/9 am:  8.23 km - 4:57 average pace - 4:42 fastest km - Max HR 152 (Ave 139)

With Michele staying this week my running is about the only routine that I am keeping.  I am running nicely at the moment, able to get around 4:40 pace with just natural, easy effort.

Run New Zealand - AHIPARA

I went for a longer run on Thursday afternoon, not a real lot of pace, just nice and solid but building.  After cooling down I had a sore spot in the right calf and another on the inside of the left knee.

Thu 24/9 am:  12.47 km - 4:51 average pace - 4:35 fastest km - Max HR 152 (Ave 137)
Fri 25/9 am:  6.42 km - 5:19 average pace - 5:13 fastest km - Max HR 139 (Ave 128)

On Friday the start was very slow.  There was a bit of a limp early on the left knee.  It did warm up though, as did the calf.  They cooled down sore again but I did some walking on them for a bit of a stretch.

Saturday was a slow start again while the left knee warmed up but I was running well at the end.  The strains are only slight and are healing well.  I am a bit puzzled as to how they happened.

Sat 26/9 am:  7.31 km - 4:59 average pace - 4:43 fastest km - Max HR 147 (Ave 137)
Sun 27/9 am:  3.34 km - 5:05 average pace - 4:52 fastest km - Max HR 141 (Ave 122)
Sun 27/9 am:  5.01 km - 4:09 average pace - 3:59 fastest km - Max HR 167 (Ave 155)

Monday September 28th to Sunday October 4th
I started the week at Michele's place in Canterbury, with a run into Kew and back along the Anniversary Trail.  My day started with a call from the police about a situation that is causing me some issues so, when I ran, the adrenealine was flowing.  I found myself running at sub 4:40 pace for much of the run.  There was no push in the run, except fro a few hundred metres in the ninth kilometre when i wanted to pass a young bloke who had previously overtaken me.  It was just natural pace with the adrenaline.

Mon 28/9 am:  10.39 km - 4:41 average pace - 4:14 fastest km - Max HR 162 (Ave 147)
Tue 29/9 am:  8.04 km - 5:05 average pace - 4:55 fastest km

After a tough morning dealing with issues back in Wonthaggi on Tuesday I cycled out to the beach for some "meditation" time (I don't have a car and will collect my replacement later this week).  It was a 28 km round cycle.  On Wednesday morning I had a long warm up and then ran intervals at the netball courts.  My left knee and right calf have recovered but I have a stiffness / soreness around the right hip, most likely related to the ongoing right hamstring issue.  I was happy with the final sprint where I pulled out all stops.

Wed 30/9 am:  9.42 km - 5:04 average pace - 4:46 fastest km
.... 4x 120 intervals (ave pace) - set 1:  3:30, 3:30, 3:18, 3:12
.... 4x 120 intervals (ave pace) - set 2:  3:40, 3:22, 3:33, 3:26, 3:23 (did an extra!)
.... 4x 120 intervals (ave pace) - set 3:  3:20, 3:19, 3:20, 3:00

On Thursday my run was labored with a soreness in the right hip.  I was running better toward the end.

Thu 1/10 am:  8.45 km - 5:02 average pace - 4:49 fastest km
Fri 2/10 am:  6.42 km - 4:49 average pace - 4:42 fastest km - Max HR 156 (Ave 140)

Saturday morning was a beauty, past 20 degrees early, sunny and windy.  Michele and I headed out to inverloch where we parked at the boat ramp and I ran while Michele walked.  I ran to the end of the path, looped around some streets and then returned.  Then I did another section into the camp ground and back.  I ran pretty well.

Sat 3/10 am:  8.30 km - 4:45 average pace - 4:26 fastest km - Max HR 157 (Ave 145)
Sun 4/10 am:  2.60 km - 4:53 average pace - 4:52 fastest km - Max HR 148 (Ave 136)
Sun 4/10 am:  5.01 km - 4:14 average pace - 4:10 fastest km - Max HR 167 (Ave 157)

Sunday was my 54th birthday and I was supposed to be running something at the Melbourne marathon running festival, running into the MCG.  The virus has put paid to that so I had to do with a second-rate run at Inverloch.

Monday October 5th to Sunday October 11th
The weather changed on Monday morning with a big rain band coming across.  I got my run in before the rain started.  There wasn't much go in the run though.  I am starting to think about double-up running again with some afternoon runs in the mix.

Mon 5/10 am:  6.91 km - 5:08 average pace - 5:02 fastest km - Max HR 143 (Ave 133)
Tue 6/10 am:  10.73 km - 4:57 average pace - 4:42 fastest km

Run New Zealand - CAPE REINGA

My body is a bit sore at the moment - tight in the right knee / hip region (an issue that has been ongoing for 30 plus years now!) and there is a pulled muscle in the shoulder blade.  My Wednesday run started slowly but I did get up to decent pace as I warmed up.  I think a visit to the chiropractor is warrented though.

Wed 7/10 am:  8.34 km - 4:57 average pace - 4:43 fastest km

Thursday was a rest day and I went to see my chiropractor about my hip soreness in the afternoon.  I have been going to Neil since 1987 (33 years) and he never fails to fix my body.  This time he identified a weakness in the left knee (it was the right hip I went to see about) that was being caused by a problem near my shoulder blades.  He manipulated it and I could immediately feel that the knee was stronger.  He also manipulated my right hip and fixed that problem too.

Fri 9/10 am:  9.77 km - 4:54 average pace - 4:37 fastest km
Sat 10/10 am:  7.92 km 4:44 average pace - 4:15 fastest km - Max HR 157 (Ave 146)

On Sunday I ran a warm up out to the Anniversary Trail and then ran the 5km as a time trial (of sorts) on the trail.  The undulations tested my fitness which is not high at the moment.  My body is still adjusting to Thursdays manipulations and feels weak in parts, particularly the left knee.

Sun 11/10 am:  2.01 km 5:09 average pace - 4:55 fastest km - Max HR 157 (Ave 144)
Sun 11/10 am:  5.01 km - 4:18 average pace - 4:12 fastest km - Max HR 163 (Ave 154)

Monday October 12th to Sunday October 18th
I never had much to give first thing on Monday.  The left knee was pretty weak at the start of the run.  It did improve through the run.  After work on Monday I went out to Inverloch to start off the very first Road Runners Monday session.  I marked our some short intervals and did a little bit of running.

Mon 12/10 am:  7.50 km - 5:07 average pace - 4:56 fastest km - Max HR 145 (Ave 128)
Mon 12/10 pm:  5.90 km - 5:03 average pace - 4:51 fastest km - Max HR 159 (Ave 138)
.... 5x 25m intervals / 5x 50m intervals / 5x 75m intervals

We had around 10 runners turn up during the first WRR Monday session.  It was good to have a small group of runners together and a bit of chat going.

I hadn't run the 2x Monday and Tuesday morning set of three for a long while and the body was stiff when I started the Tuesday morning run.  It soon loosened and I ran a nice progression with some good speed near the end.

Tue 13/10 am:  7.40 km - 4:58 average pace - 4:24 fastest km - Max HR 154 (Ave 133)
Wed 14/10 am:  10.10 km - 4:55 average pace - 4:37 fastest km - Max HR 155 (Ave 134)
Thu 15/10 am:  5.65 km - 4:41 average pace - 4:14 fastest km - Max HR 161

Run New Zealand - PUKENUI

Runs on Thursday and Friday were shorter and I found I was able to run at good pace without pushing too hard.  I had a massage on Thursday after work to try and settle some of the muscles down.  The leg problems are improving.

Fri 16/10 am:  6.25 km - 4:51 average pace - 4:36 fastest km - Max HR 154
Sat 17/10 am: 12.52 km - 4:43 average pace - 4:28 fastest km - Max HR 157 (Ave 144)

I ran the Running heroes 5 km race on Sunday - late morning.  It was hard work into the wind for the first half but I had some nice speed on the run back finishing with some sub 4 pace to record a 20:33.

Sun 18/10 am:  2.90 km - 4:47 average pace
Sun 18/10 am:  5.01 km - 4:06 average pace - 4:15, 4:09, 4:10, 4:02, 3:55 - 20:33

Monday October 19th to Sunday October 25th
I started the day on Monday with a slow, low heart rate run and then ended it with some interval work out at Inverloch at a Road Runners session.

Mon 19/10 am: 6.46 km - 5:12 average pace - 5:00 fastest km - Max HR 147 (Ave 133)
Mon 19/10 am:  6.78 km - 5:09 average pace - 4:48 fastest km - Max HR 157 (Ave 138)
.... 4x 25m intervals (ave pace): 2:59, ???, 3:09, ???
.... 4x 50m intervals (ave pace): 3:07, 2:56, 3:33, 3:27
.... 4x 75m intervals (ave pace): 3:27, 3:15, 3:22, 2:49
.... 4x 100m intervals (ave pace): 3:18, 3:15, 3:19, 3:15
Tue 20/10 am:  7.69 km - 4:58 average pace - 4:46 fastest km - Max HR 148 (Ave 130)

On Wednesday morning I had a run teed up with Tom McNish.  He was late meeting me at the Rec Reserve so I ran a few laps and had covered 3 km before he got there.  We then ran 10 km, so it ended up as my longets run for quite some time.  The pace was pretty good too, especially considering that the first (warm up) kilometre was pretty slow.

Wed 21/10 am:  13.25 km - 4:42 average pace - 4:27 fastest km - Max HR 158 (Ave 141)
Thu 22/10 am:  6.20 km - 4:53 average pace - 4:21 fastest km - Max HR 158 (Ave 136)

On Thursday morning I weighed in at 83.7 kg

Friday was a public holiday for the AFL grand final weekend.  I ran a short warm up and then had a go at a 10 km run.  My pace was good from the start and, although I slowed a touch in the second half, I was able to maintain sub 4:30 pace the whole way.  My first 5 km was a 21:56 and I ran the 10 km in 44:23.

Fri 23/10 am:  1.21 km - 4:56 average pace - Max HR 145 (Ave 132)
Fri 23/10 am:  10.13 km - 4:26 average pace - 4:21 fastest km - Max HR 159 (Ave 150)

I have run 72 km in the past 7 days, generally with good pace.  I have run on the past 15 days, covering 139.7 km.  There has been an amping up of the running and I have started doing my core exercise program in the mornings as well.  There are plans to set up my mini-gym out back and start on an upper body program.

Saturday was a day off running.  Michele and I drove into the city and got to see the deserted streets.  I walked quite a bit and then we also walked at the Botanic Gardens.  On Sunday we drove to Karkarook park where I attempted to run the parkrun course, running my fastest sole run in a LONG while.

Sun 25/10 am:  2.57 km - 5:12 average pace - 5:01 fastest km- Max HR 147 (Ave 135)
Sun 25/10 am: 5.02 km - 4:00 average pace - 3:50 fastest km - Max HR 171 (Ave 155)
Sun 25/10 am: 0.75 km - 4:53 average pace

Run New Zealand - Taupo Bay

I finished the week with an 18 km cycle, my first ride in almost a month.

Monday October 26th to Sunday November 1st

My left knee was really weak on Monday morning.  It even buckled as I got out of bed.  I did my core exercises and then set off very slowly on a short 6 km course.  As I ran the knee felt stronger and I finished running ok.  After work I ran some intervals with core exercises in between.  The short intervals were hard today, up a rise and into a gale.

Mon 26/10 am:  6.13 km - 5:06 average pace - 4:49 fastest km - Max HR 147 (Ave 135)
Mon 26/10 pm:  5.06 km - 5:14 average pace - 4:58 fastest km
.... 4x 25m intervals / 4x 50m intervals: 3:16, 3:20, 3:49, 3:47 / 3:24, 3:21, 4:18, 3:22
.... 4x 75m intervals / 4x 100m intervals:  3:32, 3:27, 3:23, 4:02 / 3:37, 3:45, 3:44, 3:45

On Tuesday morning it was the thrid run in a set of three - Mon am, Mon pm, Tue am - for the third week in a row.  I woke up very stiff and the pace was excruciatingly slow for the first kilometre but then the body started to loosen up.

Tue 27/10 am:  7.19 km - 5:02 average pace - 4:40 fastest km - Max HR 151 (Ave 133)
Wed 28/10 am:  7.45 km - 4:57 average pace - 4:46 fastest km - Max HR 155 (Ave 139)

Thu 29/10 am:  7.56 km - 4:58 average pace - 4:32 fastest km

I had Friday as a day off from running but went for an 18km cycle before work as a replacement.  On Saturday I drove to Mirboo North for a run with some of the Road Runners on the parkrun course there.  I cruised down the hill and picked it up on the return but, with only Bill in front of me, I didn't get any serious pace going.

Sat 31/10 am:  2.38 km - 5:43 average pace

Sat 31/10 am:  5.00 km - 4:06 average pace - 4:03 fastest km - GRRT parkrun course 20:30

Sat 31/10 am:  1.40 km - 5:42 average pace

Sun 1/11 am: 10.06 km - 4:45 average pace - 4:18 fastest km - Max HR 160 (Ave 145)

Monday November 2nd to Sunday November 8th

My body felt good when I got up and did my core work but when it was time to start running the left knee was really weak.  It had been ok on the weekend, and the weekend running wasn't exceptionally hard, but once again I start the week with a weak knee.

Mon 2/11 am:  8.21 km - 4:58 average pace - 4:44 fastest km - Max HR 147 (Ave 136)

Tue 3/11 am:  7.75 km - 4:50 average pace - 4:36 fastest km - Max HR 160 (Ave 142)

Wed 4/11 am:  9.20 km - 4:55 average pace - 4:43 fastest km

Run New Zealand - Paihia

On Thursday morning I included 400 metre intervals into my town run.  It was a 1600 light run and then a 400m interval.  I got to run four of them.  After work I went for a cycle out to the Mouth of the Powlett and back.

Thu 5/11 am:  8.70 km - 4:50 average pace - 4:21 fastest km - Max HR 159 (Ave 139)

.... 400m intervals (ave pace / secs):  3:55 / 94, 4:03 / 97, 4:10 / 100, 3:50 / 92

On Friday morning I ran with a step-up in speed at the end of each kilometre.  I was pretty happy with the speeds that I was able to do, especially following up on Thursday.

Fri 6/11 am:  7.21 km - 4:42 average pace - 4:06 fastest km - Max HR 161 (Ave 142)

.... km step-ups:  5:21, 4:50, 4:14 / 4:54, 4:36, 4:06 / 4:51 (4:22)

Saturday morning was an eastern suburbs run on the Anniversary Trail.  The traffic has dropped off there a lot now that people have more freedom as to when they can get around.  Today was the eighth day straight of NO Covid cases in Victoria.  Restrictions are predicted to ease significantly tomorrow.

Sat 7/11 am:  11.85 km - 4:57 average pace - 4:41 fastest km

Sun 8/11 am:  6.83 km - 5:14 average pace - 4:59 fastest km

I ended the weekend with an 18 km cycle out the Harmers Haven and back, after getting home from my weekend in Melbourne.

64 - A return to lockdown running

.... follows: 63 - Run Down Under - getting to the finish line

On Sunday August 2nd, after FOUR years and FIVE months of running I completed the 14,080 km Run Down Under.  Not long after I finished, surrounded by running friends, the Victorian Premier announced that Regional Victoria would be returning to stage 3 lockdown again.  Even though there are only several cases in the shire we are returning because Melbourne people cannot do the right thing to get their numbers down (they are moving to a strict stage 4).

Monday August 3rd to Sunday August 9th

On Monday morning I ws out for a slow run to get my new adventure underway.  I am now doing Run New Zealand, which is a run of under 5000 km.  I'll be close to getting there in 18 months. It was a slow run but I sustained around 5 minute pace in the second half.  I have done a lot of work in the past three weeks to get to the finish line so the next couple will be lighter and sharper.

Mon 3/8 am:  9.65 km - 5:12 average pace - 4:54 fastest km - Max HR 148 (Ave 138)

I weighed in at 83.9 kg on Tuesday morning.

After  a much needed rest day on Tuesday it was back out running in the cold, cold winter air on Wednesday morning - yesterday the max temperature was 9 degrees - with the sun still below the horizon.  We are returning to remote teaching with the covid virus going nuts in Melbourne so I will not need to get up so early for my runs for the next couple of months.

Wed 5/8 am:  8.20 km - 4:52 average pace - 4:12 fastest km - Max HR 167 (Ave 148)

Thu 6/8 am:  6.18 km - 5:01 average pace - 4:27 fastest km - Max HR 171 (Ave 145)

.... 400m intervals (ave pace & time):  4:00 & 96, 3:50 & 92, 4:03 & 97

Fri 7/8 am:  6.01 km - 4:50 average pace - 4:33 fastest km - Max HR 158 (Ave 136)

After a week with a day off and some shorter runs I had hoped to feel a little fresher for my Saturday 10km (plus warm up).  I'm not really sure that I was much fresher but it was hard to tell because the last (almost) 7km was into a strong easterly.

Sat 8/8 am:  3.02 km - 4:55 average pace - 4:26 fastest km - Max HR 163 (Ave 147)

Sat 8/8 am:  10.02 km - 4:32 average pace - 4:07 fastest km - Max HR 167 (Ave 161)

On Sunday morning I had my Running heroes race (time trial) which was doubling as my Road Runners race as well.  I went out and ran the rail trail, starting at Lower Powlett Road so that the wind would follow me home.  I was sub 4 pace for 4 of the 5km and into the 1940s.  It is just so hard trying to run fast without others to chase or keep at bay.

Sun 9/8 am:  2.14 km - 4:46 average pace - 4:34 fastest km - Max HR 161 (Ave 144)

Sun 9/8 am:  5.02 km - 3:57 average pace - 3:50 fastest km - Max HR 173 (Ave 166)

In the warm up on Sunday I made it to my first milestone in Run New Zealand - Helensville, some 44 km into the run.

Monday August 10th to Sunday August 16th

After the three weeks of bigger kilometres to get to the Run Down Under finish, and some solid races in recent weeks, I have decided on another reset.  This has been planned for a couple of weeks.  This week I will be doing low heart rate jogging all week and then I will build back up starting next week.  This time the build up will include a fair bit of short interval running.  Monday was just an easy jog in the increasing fog - all rugged up in my cycling / running jacket and gloves.

Mon 10/8 am:  8.22 km - 5:31 average pace - 5:19 (x2) fastest km - Max HR 143 (Ave 126)

Tue 11/8 am:  8.40 km - 5:30 average pace - 5:06 fastest km - Max HR 145 (Ave 130)

When I woke on Wednesday morning there was some solid rain outside so I stayed in bed.  I weighed in when I got up at 83.6 kg, my lowest since pre-Easter.  I ran later in the day, after work, at the Desal.  It was a bit of work on Wednesday afternoon but then I ran again the next morning and fell into some solid low 5s pace comfortably.

Wed 12/8 pm:  8.01 km - 5:22 average pace - 5:13 (x2) fatest km - Max HR 146 (Ave 135)

Thu 13/8 am:  9.30 km - 5:19 average pace - 5:05 fastest km - Max HR 148 (Ave 135)

Fri 14/8 am:  6.30 km - 5:26 average pace - 4:59 fastest km - Max HR 141 (Ave 131)

After a week of jogging it was time for a small step up on Saturday morning.  The plan was for a 10 km run in just under 50 minutes, around 5 minute pace right from the start.  The first kilometre was a 5:06 but from there I was on pace the whole way, finishing the 10 km with 40 seconds to spare.  I was well and truly comfortable with the pace and did have to pull it back a few times.  The step-up can be seen by my run stats for the week:

Sat 15/8 am:  10.50 km - 4:58 average pace - 4:52 fastest km - Max HR 153 (Ave 142)

So after a week of light running it was time to stretch out just a little on Sunday morning with my 5km Running Heroes virtual race.  It was a late morning run and I was travelling nicely in the warm up.  The plan was to start the "race" with a 5 minute kilometre and then buil from there each lap of an almos 1 km loop.  My first kilometre was a 4:39 but I was still able to step up through the gears on each lap, finishing with some sub 4 pace for a short distance.  It was a good run and I always felt like I had another level to get to.

Sun 16/8 am:  2.58 km - 5:05 average pace - 5:01 fastest km - Max HR 146 (Ave 135)

Sun 16/8 am:  5.05 km - 4:26 average pace - 4:02 fastest km - Max HR 167 (Ave 152)

Now that the body has had another chance to freshen up it is time to inject some serious speed into the program.  Each Tuesday and Thursday will be speed work days with short sharp repeat intervals early in the program.  Then we will see what that grows to.

Monday August 17th to Sunday August 23rd

I started the week with a nice run at just under 5 minute pace.  I did pull back a few times.  I feel ready to go again now.

Mon 17/8 am:  9.04 km - 4:56 average pace - 4:44 fastest km - Max HR 152 (Ave 141)

The run on Monday morning saw me arrive at my second checkpoint in Run New Zealand - Tapora.

Due to circumstances beyond my control Tuesday became a rest day.  I stayed the night at my daughter's house in Korumburra on Tuesday night and had a run around Korumburra on Wednesday morning.  Those hills are incredible there.  I did average 5 minute pace but it was hard work.

Wed 19/8 am:  6.92 km - 5:01 average pace - 4:50 fastest km - Max HR 167 (Ave 146)

So after the delay the intervals started on Thursday morning starting with some short 40m intervals.  These were much as I expected, given the rust in the system.  A bit up and down and around the mid 3s in pace.  It was the 110m intervals that surprised me.  Consistently around 3 minute pace, a pace far beyond my early expectations.

Thu 20/8 am:  8.05 km - 4:56 average pace - 4:43 fastest km - Max HR 167 (Ave 149)

.... intervals (5x 40m) ave pace:  3:08, 3:30, 3:11, 3:44, 3:29

.... intervals (5x 110m) ave pace:  3:00, 2:58, 2:57, 3:02, 2:59

Fri 21/8 am:  10.81 km - 4:47 average pace - 4:26 fastest km - Max HR 168 (Ave 149)

Sat 22/8 am:  11.19 km - 4:59 average pace - 4:42 fastest km - Max HR 152 (Ave 141)

After a weekend spent with Mish in Canterbury I got home and went out for my Running Heroes 5 km race.  I was still carrying some lunch in the system so running at speed was hard work.  I still managed to average sub 4:10 pace with only one terrible kilometre.

Sun 23/8 pm:  1.63 km - 4:58 average pace

Sun 23/8 pm:  5.02 km - 4:09 average pace - 4:03 fastest km

Monday August 24th to Sunday August 30th

The LAST week of winter!!!

I started the new week with an easy paced run through the wetlands, inot South Dudley and back through town.  I'm still recalibrating my distances now that I am running from in town.  Last week was such a hectic week.  I slept in four different beds in six nights.  This week will be much more dettled and then next week i move into my new house.

Mon 24/8 am:  9.40 km - 5:13 average pace - 4;59 fastest km - Max HR 152 (Ave 140)

This will be an interesting phase of my life - one of rebuilding.  During the Covid lockdown periods I have allowed my running to slow down, keeping up the distance but reducing the wear and tear.  My body has repaired itself and feels great now.  The ankle stiffness has all but gone!  Over the past months and even years my marriage has ended.  It effectively was ended last year before I went on my trip but I tried to save it upon my return and I failed.  So now I am out on my own, about to move into a house that I have bought and I am now ready to renew both my running and my life.  And all of this takes place as Spring approaches - a time of renewal.  Today I sprinted on the netball courts, reaching speeds I have never reached before, only ever dreamed of reaching.  My running and my life are now both moving forward in such a positive direction, and with such speed, and all before me just looks so promising.  It's time to bloom with the coming Spring.

Tue 25/8 am:  6.87 km - 5:06 average pace - 4:58 fastest km - Max HR 161 (Ave 139)

.... intervals 20m x4 (ave pace):  4:01, 4:15, 3:38, 3:46

.... intervals 60m x5 (ave pace):  3:17, 2:58, 3;01, 3:22, 3:02

.... intervals 130m x3 (ave pace):  2:46, 3:00, 2:54

I slept in a bit on Wednesday but the beauty of remote teaching is that I can!  ... and still run, so I ran my 10 km anyway.  Started slow but built to some nice 4:45 pace.  This Bruce Springsteen song sums up where I am in running and in life today:  

"Hello Sunshine" - https://www.youtube.com/watch?v=icJjlg5e6l8

Wed 26/8 am:  10.64 km - 4:55 average pace - 4:43 fastest km - Max HR 166 (Ave 147)

Thu 27/8 am:  9.28 km - 4:59 average pace - 4:28 fastest km - Max HR 168 (Ave 147)

.... 4x 70 m intervals (ave pace):  2:52, 3:05, 3:03, 3:01

.... 4x 120 m intervals (ave pace):  2:54, 2:58, 2:59, 3:02

On Friday I took a day off running and cycled 27 km to Kilcunda and back before work.

This weekend was race 10 of the Wonthaggi Road Runners Handicap series.  I met up with Nathan Love for our race on Saturday morning.  My warm up was over the bridge and back and then we ran the Newhaven course.  I was pacing Nathan so I wasn't flat out in the first half.  Then I went for it in the last 2 km and had a strong finish.

Sat 29/8 am:  3.13 km - 4:41 average pace - 4:21 fastest km

Sat 29/8 am:  5.02 km - 3:56, 3:53, 4:03, 3:53, 3:48 - 19:28 for 5 km

Sun 30/8 pm:  5.01 km - 4:44 average pace - 4:26 fastest km

Over the weekend I made it to another town in Run New Zealand - Ruawai

Monday August 31st to Sunday September 6th

I have started to make a bit of a habit of running slow and easy on a Monday morning, just to get the new week underway.  Today I just cruised around town, taking it all in.  After my body warmed up I was able to cope with the cold air.  This week is one of change and then my life will be able to settle down.  I move to my new house early in the week.

Mon 31/8 am:  9.68 km - 5:08 average pace - 4:56 (x2) fastest km - Max HR 156 (Ave 132)

Tue 1/9 am:  10.26 km - 4:51 average pace - 4:38 fastest km - Max HR 157 (Ave 143)

In August I ran 243 km and cycled only 68 km.

On Tuesday I moved into my new house in North Wonthaggi so the run on Wednesday morning was the first from the new place.  I started roughly with a touch of soreness in the right hip but soon warmed up and was running with nice natural pace.

Wed 2/9 am:  7.74 km - 4:54 average pace - 4:39 fastest km

Thu 3/9 am:  8.73 km - 4:53 average pace - 4:38 fastest km - Max HR 168 (Ave 143)

.... 130 m intervals (4x 27 secs - ave pace):  3:24, 3:33, 3:31, 3:34 then rest

.... 130 m intervals (4x 25 secs - ave pace):  3:05, 3:07, 3:16, 3:12 then rest

.... 130 m intervals (4x 23 secs - ave pace):  3:01, 3:13, 2:55, 2;55

Fri 4/9 am:  8.67 km - 4:54 average pace - 4:40 fastest km

Sat 5/9 am:  8.60 km - 4:45 average pace - 4:34 fastest km

I ran late on Sunday, fitting in my Running Heroes 5 km race.  I was happy with the pace.  We ended the weekend with the great news that lockdown was on the way out.  In regional Victoria we will be easing back to stage two restrictions from next Sunday.  Stage four stays in the metro area but with an easing of conditions.

Sun 6/9 am:  5.00 km - 4:27 average pace - 4:14 fastest km

Monday September 7th to Sunday September 13th

I started the new week with an easy run across town, with some easy hills thrown in.  It was a beautiful Spring morning with the sun shining and the air dry.

Mon 7/9 am:  9.30 km  - 5:05 average pace - 4:52 fastest km - Max HR 153 (Ave 141)

Tue 8/9 am:  9.75 km - 4:46 average pace - 4:21 fastest km - Max HR 168 (Ave 144)

.... 400 m intervals (ave pace):  3:55, 3:42, 3:50, 3:45, 3:46 (150m at end)

The weather has turned and Spring has sprung.  I went on a longer run on Wednesday morning.  It was a cold start and I ran the first half with gloves on but then the sun rose and it was a spectacular morning.  I covered 11 plus kilometers to have run  30 in 3 days.

Wed 9/9 am:  11.45 km - 4:55 average pace - 4:43 fastest km - Max HR 152 (Ave 139)

Thu 10/9 am:  9.65 km - 4:55 average pace - 4:41 fastest km - Max HR 164 (Ave 139)

.... 125 m intervals (ave pace):  3:05, 3:15, 3:23   /   3:19, 3:06, 3:06

.... 125 m intervals (ave pace):  3:09, 3:00, 2:58   /   3:06, 3:01, 3:00

The Thursday workout was my biggest to date with four sets of 125 metre sprints on the netball courts.  Three then a lap of the oval, another three then a loop (1 km plus) around Fincher street and then a repeat for the second half.  The felt pretty good.

On Friday morning I weighed in at 84.5 kg after weighing in at under 83 earlier in the week.  Life is great at the moment with my body rejuvenated and a new relationship blooming.  I have run over 50km in the past five days and my body is responding well.  That post run / early morning stiffness has gone and I am running well again - just not getting the chance to really push the speed running with the lock-down restrictions.

Fri 11/9 am:  10.87 km - 4:51 average pace - 4:34 fastest km - Max HR 155 (Ave 142)

Run New Zealand - Opononi

Saturday was a rest day - in stage four lock down at Mish's place.  We did walk 6 km and then had a relaxing afternoon indoors.  On Sunday morning we drove the short distance to Gardiners Creek (where the parkrun is) and I ran the trails out there, fitting in my 5 km Running Heroes race.  It will also be my anniversary (not) parkrun for Inverloch, six years to the day after TOC and I started off the very first Inverloch parkrun.

Sun 13/9 am:  5.01 km - 21:23 - 4:16 average pace - 4:07 fastest km

Sun 13/9 am:  0.15 km - 5:34 average pace

Monday September 14th to Sunday September 20th

There was a lot of rain down this way on the weekend and water everywhere when I ran on Monday morning.  There was a slight easing in restrictions in the Covid battle today but here in rural Victoria, where there are ZERO cases we can still only meeto outdoors in groups of five (from a max of 2 households).  I was hoping for the opportunity to have more so that we could have some "races" for the final Handicap Race of the season on the weekend.

Mon 14/9: am: 9.61 km - 5:06 average pace - 4:56 fastest km - Max HR 148 (Ave 134)

Tue 15/9 am: 10.14 km - 4:55 average pace - 4:40 fastest km - Max HR 168 (Ave 144)

After I cooled from Monday's run there was a sore spot / stiffness on the inside of my left knee.  It was fine running on Tuesday after I stretched and warmed up but I will monitor how it cools from that run.

The Premier (Dan Andrews) has opened up regional Victoria starting from today.  There are still some restrictions but we are now allowed to run in groups of TEN.

On the Wednesday run the left knee was fine.  I am a bit troubled by a sore spot in the middle of my right hamstring that has been around just while running for a while now, a tightness.

Wed 16/9 am:  8.88 km - 4:52 average pace - 4:22 fastest km - Max HR 161 (Ave 141)

.... 4x 400m intervals (ave pace):  4:05, 3:45, 3:45, 3:55

Thu 17/9 am:  5.13 km - 4:44 average pace - 4:31 fastest km - Max HR 156 (Ave 139)

On Friday I had a running rest day but I did fit in a 26 km cycle out to Kilcunda and back, along the rail trail.

This weekend was the eleventh race in the Wonthaggi Road Runners Handicap series.  I was in 2nd place after the first ten runs.  On Saturday morning a group of us raced in Newhaven - we are allowed to run in groups of up to TEN now that restrictions have been eased.  I ran with Nathan (same handicap) and got off to a flyer, running the first in 3:43.  My endurance is the issue and I gradually slowed but only gradually.  It was a PB for quite some time - going back before my ease up period.

Sat 19/9 am:  2.20 km - 5:23 average pace - warm up

Sat 19/9 am:  5.00 km - 19:13 - 3:43, 3:48, 3:50, 3:56, 3:58 - WRR Handicap Race #11

My race left me in equal second to the series, which was won by Anne Gleeson.  My improvement later in the season has been quite strong.  Now I am poised to go under 19 minutes again.

63 - Run Down Under - getting to the finish line

... follows: 62 - Back to basics - Deconstruct and then Reconstruct (inc Top 5 parkruns courses)

Since March 2016 I have been participating in a virtual run around Australia.  To date I have run 13,823 km and am now into the last month of the big loop with less than 300 km to go.  This sction of the blog will celebrate the journey to the finish line (in Sydney).

Monday 6th July to Sunday 12th July
I started the new week with a standard 8 km run at the Desal.  It was cool and cloudy with the drizzle trying to come down.  I have now completed the official "reconstruct" but will be building on all the work I have done in the past few months.  There is a lot of work to be done but it is important that I get it done without any negative impacts on my body.

Mon 6/7 am:  8.35 km - 4:56 average pace - 4:35 fastest km - Max HR 159 (Ave 144)

I was out early on Tuesday morning just because I woke early.  It was calm and not too cold so I ran out on Williamsons beach for a bit and then back through the Desal track with some exploring on the way.  The first part of the run was under moonlight and then the sky started to brighten.

Tue 7/7 am:  8.10 km - 5:17 average pace - 4:44 fastest km
Wed 8/7 am:  10.33 km - 4:58 average pace - 4:20 fastest km - Max HR 168 (Ave 148)
.... 400m intervals (ave pace):  4:53, 4:15, 3:47, 4:03, 3:50

Up early Thursday morning and in the car to head over to Traralgon for a blood test.  90 minutes of driving for a 10 minute blood test!  So i broke the drive home with a run at Mirboo North - on the Grand Ridge (parkrun) trail.  I accidently stopped the watch at the bottom so the run was split.  I pushed hard back up the hill and was pretty happy with my time.

Thu 9/7 am:  4.03 km - 5:03 average pace - 4:42 fastest km - Max HR 143 (Ave 134)
Thu 9/7 am:  5.01 km - 4:25 average pace - 4:08 fastest km - Max HR 166 (Ave 159)
Fri 10/7 am:  9.96 km - 5:15 average pace - 4:57 fastets km

Saturday morning and it's virtual race time again.  Saturday is the Running Heroes 10km race in which I have a go at in three of the past 4 Saturdays.  I start with a 3 km warm up and then go hard from the golf course, out to Lower Powlett Road and return home along the rail trail.  Pace ws good early and running easy but as I got to the 6 and 7 km marks I was starting to struggle a bit.  I did get it back towards the end for a good finish.  There has been a solid improvement in recent runs with a 47:08 3 weeks ago then 46:31 last week and 44:45 today.  I was spent at the end.

The pace chart shows that I started to lose it when I hit the rail trail and the pace was more up and down.  Mentally at this point I found myself having to push to keep the pace up.  It wasn't as natural as the first 4 km.  After crossing White Road at the North school crossing I got it all back together.  Mentally this is a point where I feel I am on the run home as so many runs go through there.  There is an issue where I am building my fitness but it is also a head issue that I can get on top of.

Sat 11/7 am:  3.03 km - 5:03 average pace - 4:42 fastest km - Max HR 157 (Ave 145)
Sat 11/7 am: 10.01 km - 4:28 average pace - 4:15 fastest km - Max HR 172 (Ave 161)

On Sunday I drove to Newhaven to run my third big run in four days.  I wanted to test myself over a 5 km time trial, starting with a warmup run over to San Remo and back.  In the end I couldn't really get to sub 4 minute pace and sustain it but I did hold some just on 4 minute pace for a couple of periods.  Again I died in the middle - is this fitness or in my head?  It was a big week though with almost 69 km run.  My body actually feels quite good given the loading.  It would be interesting to see how I would go with the adreniline from a race but possibly it's a good thing there are no races so I can build more gradually.

Sun 12/7 am:  3.91 km - 4:55 average pace - 4:41 fastest km - Max HR 158 (Ave 144)
Sun 12/7 am:  5.03 km - 4:07 average pace - 4:00 fastest km - Max HR 176 (Ave 165)
Sun 12/7 am:  1.06 km - 4:51 average pace

My Strava "fitness and freshness" chart (above) shows that I am tracking well.  The chart shows the past two years so the right end shows recent months.  Note that I was tracking upwards before the "deconstruct" phase and then the sharp drop there.  The last little bit is moving up as steeply as it ever has and the gradient is significantly steeper than before my light phase.  Combined with recent improvements in times it indicates that my fitness is improving and that my form is coming along for the ride.

Monday 13th July to Sunday 19th July
I started the week with a slow run around town.  I have committed to try and run 187 km over the next 3 weeks so that I can complete "Run Down Under" on August 2nd.

Mon 13/7 am:  9.60 km - 5:14 average pace - 4:52 fastest km - Max HR 148 (Ave 136)
Tue 14/7 am:  9.16 km - 5:00 average pace - 4:20 fastest km - Max HR 159 (Ave 139)

I am just so tired at the moment.  I am waking at a ridiculous hour and not really getting back to sleep.  When the alarm soes go off it is a chore to drag myself out of bed into the cold and the dark and get started.  Once I get going all is good.  On Wednesday the plan was to do the 400 intervals but I just completely forgot to set them on the watch.  I stopped the run 1 km in and set the intervals then got going again.  I was happy with the intervals, especially the second which averaged 3:42 pace.

Wed 15/7 am:  1.01 km - 5:44 average pace - Ave HR 
Wed 15/7 am:  9.05 km - 4:55 average pace - 4:23 fastest km - Max HR 166 (Ave 142)

Thursday ,orning was my thirteenth straight day of running and there have been some serious runs in that block.  My body feels in pretty good shape at the moment.  My only frustration is that the speed is not back to anywhere near where I want to get to yet.

Thu 16/7 am:  9.53 km - 4:55 average pace - 4:24 fastest km - Max HR 157 (Ave 144)

On Friday I had my first break for a fortnight to rest my body for the race on Saturday.  It was a freezing morning - so a good one to have off.

The weekend was Race 8 for the Wonthaggi Road Runners Handicap series.  I was racing at Newhaven, my new favourite course with 12 other runners.  I was feeling good in the warm up, especially after the right heel warmed up.  I started at the back of the field with the previous starter just in view as I took off, making it my aim to get him.  As I got to the turn at half way I had a few in view and started passing them late in the 3rd kilometre and through the fourth.  With a kilometre to go there were just a few of the slower runners ahead so I pushed to get them.  In the home straight I hit the front to take line honours - the first time I have run through the field.  My time on the 5 km segment was 19:35 but my GPS was a bit out so my Garmin 5 km time was just over 20 minutes.  I'll be taking the sub 4 time!  I followed up with a cool down over the bridge and back.

Sat 18/7 am:  3.18 km - 4:58 average pace - 4:33 fastest km
Sat 18/7 am:  5.01 km - 4:01 average pace - 3:58 fastest km - 5 km segment: 19:35
Sat 18/7 am:  3.17 km - 5:09 average pace - 5:03 fastest km

I woke up on Sunday feeling quite good.  My recovery at the moment is exceptional, much better than it has been for a long time.  The heels do get stiff but everything else is fine.  I drove out to Inverloch to see the Sunday race group finish and then ran a short warm up.  Then I ran my 10 km time trial.  I was on sub 4:20 pace right from the start.  I really maintained my pace well today and it shows with a much more even pace graph all the way through.  The other key, when I compare to last weeks pace graph is that I was on pace right from the start.  Last week I was very fast in the early period and settled at a lower pace.

Sun 19/7 am:  2.14 km - 4:55 average pace
Sun 19/7 am:  10.03 km - 43:08 - 4:18 average pace - 4:11 fastest km - Ave HR 160
.... splits - first 5 km:  21:42 /  last 5 km:  21:15

Monday July 20th to Sunday July 26th
Despite the hard running of the weekend I woke on Monday and my body felt good.  It was a slow start which didn't get much faster.  The start of my runs at this time of year are in pitch black so I have to be careful where my feet go.  Today was all about recovery and having a bit of a stretch.

Mon 20/7 am:  8.55 km - 5:16 average pace - 5:04 fastest km - Max HR 149 (Ave 138)
Tue 21/7 am:  9.12 km - 4:57 average pace - 4:39 fastest km - Max HR 154 (Ave 139)

On Wednesday I went shorter and decided to make it a strong progression run.  I started with my run in the dark from cold startup pace in the 5:30s and built nicely to finish with a 4 minute kilometre.

Wed 22/7 am:  7.33 km - 4:47 average pace - 4:01 fastest km - Max HR 167 (Ave 139)

Wednesdays run put me inside the FINAL 100 km of the Run Down Under finish line.  Another 9 km on Thursday morning has put me inside the final 90 km.  On Thursday I ran my 400m intervals - 1600 easy then 400 hard.

Thu 23/7 am:  9.43 km - 5:00 average pace - 4:26 fastest km - Max HR 166 (Ave 142)
.... 4x 400m intervals (ave pace):  4:23, 3:45, 3:55, 3:42

So now my doctor has me on cholesterol tablets ad-infinitum!  And the side effect is muscle aches in places like the calf muscles!  Great - just what I need.  Not sure if it was psychological or not but when I set off on the Friday slow (and short) run I could feel my left calf.  I weighed in on Friday at 85.0 kg before the run.

Fri 24/7 am:  6.00 km - 5:29 average pace - 4:58 fastest km - Max HR 149 (Ave 133)

I woke feeling pretty good on Saturday morning.  It was cold - 4 degrees - as I was driving out to Inverloch.  I met up with Mathieu after my 2 km warm up.  He was going to pace me over the 10 km.  We set off pretty quickly.  Well under 4 minute pace.  The first 5 km was run in 19:55 and we didn't really drop off that much in the second half.  With the 10km approaching I was still under 40 minutes.  The 40 clicked over just before the end and I ran 40:05 for the 10km.  The goal had been to run a 42!

Sat 25/7 am:  2.12 km - 4:43 average pace - Ave HR 147

Sat 25/7 am:  10.02 km - 40:16 - 4:01 average pace - 3:50 fastest km - Ave HR 168

Sat 25/7 am:  1.87 km - 5:32 average pace - Ave HR 120

Sunday morning in the cold of winter I stayed in bed and listened to MMM and their "accoustic Sunday".  Then a later breakfast and a drive to Inverloch to try and follow up yesterday's fast 10km with a quick 5km.  After the warmup I felt ok but didn't feel I'd be breaking any records.  I set off with effort and decided not to look at the watch at all, except to see where to turn back.  In the end I was happy with the consistence - all kms between 4:05 and 4:16 and a strong finish.

Sun 26/7 am:  3.12 km - 5:07 average pace - 4:42 fastest km - Max HR 154 (Ave 140)

Sun 26/7 am:  5.02 km - 4:10 average pace - 4:05 fastest km - Max HR 168 (Ave 160)

Sun 26/7 am:  2.03 km - 5:06 average pace - 5:00 fastest km - Max HR 151 (Ave 148)

So now I have only 60 km to get to the Run Down Under finish.  Next weekend I will run my 13 km on Saturday morning - 3 km warm up then 10 km effort - and on Sunday I will finish with a 2 km warm up, 5 km Running Heroes fast run and then either 2 or 3 km, running laps of a 1 km circuit at the eastern end of Inverloch.  That means I need 41 km before the weekend - 4x 10 or 5x 8 or something in between.

Monday July 27th to Sunday August 2nd
The body feels good but the Monday morning run was slow, running out a bit of stiffness.

Mon 27/7 am:  9.75 km - 5:24 average pace - 5:04 fastest km - Max HR 150 (Ave 135)
Tue 28/7 am:  9.73 km - 5:10 average pace - 4:51 fastest km - Max HR 154 (Ave 136)

Inside the last 50 km now!

Wed 29/7 am:  10.02 km - 4:59 average pace - 4:39 fastest km - Max HR 158 (Ave 143)
Thu 30/7 am:  8.36 km - 5:02 average pace - 4:21 fastest km - Max HR 167 (Ave 144)
.... 400m intervals (ave pace):  4:08, 4:10, 3:53, 3:55

Thursday morning ended 13 straight days of running in my effort to get to the end of the Run Down Under.  It has been a solid block too with 126 km run, averaging 9.7 km per day.  For the year I am now 27 km ahead of what I need to do to reach 3000 km for the sixth year straight.  I now have only 22.35 km to run to reach the end of RDU!  That gives me a rest day tomorrow to freshen up and then 13 km on Sat and a nice cruisy finish at around midday on Sunday.

Friday was a much needed rest day.  I have a massive week.  On top of the normal work load I have been distributing my new book that arrived on Tuesday and looking at a house that I might buy.

It was back to the 10km race on the 13 km course this week.  Not a real fast run this time as I am saving some for my Sunday 5 km.  I ran a solid warm up and then kept good pace for the race.

Sat 1/8 am:  3.01 km - 5:00 average pace - 4:34 fastest km - Max HR 156 (Ave 147)

Sat 1/8 am:  10.01 km - 4:36 average pace - 4: 23 fastest km - Max HR 162 (Ave 156)

To get a 17 degree day in Wonthaggi in winter is rare, to get two in a row is special.  I woke on Sunday morning to see the sun rise into a clear sky.  The weather for my Run Down Under finish was going to be spectacular.  I was out at Inverloch at about 10:45, stretched and then set off on a 2.6 km warm up.  Then followed my 5 km "race" for Running Heroes where I was chasing a sub-20.  I got back in 19:59 to finish in first place.

  When I got back a few of the Road Runners had gathered for my run to the finish line.  We ran a 2 lap slow jog of a one kilometre loop that I mapped out last week.  On the last leg TOC interviewed me and live-streamed it to the Road Runners group.

Sun 2/8 am:  2.60 km - 4:54 average pace - 4:31 fastest km - Max HR 158 (Ave 143)

Sun 2/8 am:  5.00 km - 3:59 average pace - 3:49 fastest km - Max HR 183 (Ave 160)

Sun 2/8 am:  2.07 km - 6:09 average pace