Wednesday March 18th to Sunday March 22nd
Wednesday was a running rest day - originally to prepare for the Berwick Gift. Now it is to help me prepare for the first of the virtual runs that will take the place of group runs for the next few months while we all adjust for the global pandemic of the coronavirus. I went for a 20 km cycle after tea in lieu of the run.
Thu 19/3 am: 8.26 km - 4:59 average pace - 4:39 fastest km
I took Friday off as a second rest day for the week. My body needs to rest a little and the weather had turned cold and windy so it was easy to stay in bed. I weighed in first thing at 83.9 kg. My efforts to get my weight down for the gifts have worked well but .....
I cycled to work and back home - almost 11 km of cycling all up.
For the first time in well over 5 years parkrun was not an option on Saturday - all parkruns in Australia have been cancelled to try and slow the spread of corona virus. I slept in a little and got out to the course anyway, just before 8am, running my own "parkrun". I wasn't alone! Without a warm up at all I was happy with the start and from there (4:50) I improved by 20 seconds, then 12 and another 12 and 10 seconds in the last to finish with a 3:56. I then went out to the surf club and back, again at a pretty nice pace.
Sat 21/3 am: 5.01 km - 21:45 - 4:50, 4:30, 4:18, 4:06, 3:56 - average pace 4:21
Sat 21/3 am: 4.26 km - 4:33 average pace - 4:19 fastest km
With the Keeping Kids on Track fun run at Kilcunda postponed because of the virus the organisers arranged a virtual run. I teed up a few runners to run a fast 10 km out at Inverloch, starting from the Screw creek car park, out to the surf beach and back. The goal was for a sub 40 minute run. I had been working toward it the past few Saturdays with the fast double-up run. We started in a controlled manner at four minute pace but quickened a little when we got to the end of the track and started road running, with the fourth kilometre a 3:50. Matt and Tom started to pull away from me just before half way. My pace was slowing a little but I did have some time in the bank after running the first 5 km in 19:43. I was right on 35:59 for the 9 km and pushed hard for that last kilometre to finish with a 3:54. When I stopped the watch I was on 39:56, just scraping in.
Sun 22/3 am: virtual KKOT 10 km - 39:56 - 3:59 average pace - 3:50 fastest km
.... splits: 4:01, 3:37, 3:59, 3:50, 3:58, 4:03, 4:01, 4:00, 4:05, 3:54
Monday March 23rd to Sunday March 29th
The world just went a little madder overnight with The ScoMo clown following the lead of the state governments and shutting down a whole lot of social contact. We are one step away from a full lock down now.
My run on Monday was a slow one - all the bady was capable of. I didn't feel real sore after the fast 10 km but there was a lot of stiffness under the surface. After work it was off to intervals, but out at the Desal to get the runners off the Inverloch pathway.
Mon 23/3 am: 8.40 km - 5:19 average pace - 4:47 fastest km
Mon 23/3 pm: 5.00 km - 4:58 average pace - 4:29 fastest km
.... 5 intervals (max pace): 3:49, 3:29, 3:40, 3:53, 3:34
Tue 24/3 am: 7.08 km - 4:59 average pace - 4:36 fastest km
On Wednesday morning I weighed in first thing ay 83.2 kg. I went out and ran 10km with fast kilometre intervals for the 3rd, 6th and 9th kilometres. They were a bit slower than I had hoped but the body is still recovering from Sunday's run. I weighed in when i got home and was down to 82.4 kg.
Wed 25/3 am: 10.01 km - 4:45 average pace - 3:54 fastest km
.... intervals: 4:14, 4:04, 3:54
Thursday was my first work from home day so I took it easy getting up and then drove out to the rail trail to check out the Road Runners handicap race course and set up the racing segment. I picked up speed as the run progressed.
Thu 26/3 am: 5.01 km - 4:51 average pace - 4:36 fastest km
I had a running free day on Friday as my body gently suggested that a rest day would be good. I cycled in the morning (19 km) and again in the late afternoon (12 km). This cycle earned me a $100 Garmin voucher through the Iconic Challenges.
On Saturday morning, with a second week of no parkrun, I drove into town and went out on the Rail Trail where the Handicap race will be. I warmed up through the Wetlands and then ran the trail hard. I didn't have a lot to give though. My first kilometre was sub 4 but the rest blew out. The run back, on gravel, is on a slight up hill all the way. It is a tough circuit. I cooled down through South Dudley.
Sat 28/3 am: 10.25 km - 4:31 average pace - 3:56 fastest km
Sun 29/3 am: 11.30 km - 5:14 average pace - 4:58 fastest km
.... barefoot beach run at Venus Bay
Monday March 30th to Sunday March 5th
I started the week with a cycle to the Desal where I ran a circuit before cycling back home. All up I cycled 23 km at a pretty good speed. My pace in the run was nice too - and comfortable.
Mon 30/3 am: 5.44 km - 4:44 average pace - 4:32 fastest km
In the afternoons my heel / ankle area gets quite still. That is not at all helped by the bruise / blister that I have on my left heel from my run on the sand on Sunday. I get up after having the feet up all night and movement is limited. Slowly as i walk around things loosen up and I feel better. I eat breakfast and then get ready for my run, all the time loosening up. By the time I have my runners on I am starting to feel good. I stretch a lot and then set off on my run. The after breakfast runs start much more quickly than when I just get up and run. Today I was at a reasonable place in the first kilometre. I started at Mitre 10 and headed towards Cape Paterson - to get in a run on a 9 km segment loop. By the time I hit the segment (called Pythagoras) I was running nicely at around 4:20 pace. I held that pace right around the segment to break my own course record, running 9 plus km in 39 minutes. I followed up with a 13 km cycle after I got home.
Tue 31/3 am: 13.38 km - 4:32 average pace - 4:13 fastest km
I took a day off from running on Wednesday but I did cycle about 38 km in two rides. It turns out that it was a blister on my left heel so now I have a great big hole where several layers of skin have been cut away - covered with tape for protection.
Thu 2/4 am: 5.34 km - 5:04 average pace - 4:28 fastest km
Fri 3/4 am: 7.17 km - 4:58 average pace - 4:20 fastest km
The rain tumbled down on Friday night and when I woke I checked the radar. There was a break and the wind was still from the north and not yet strong. I got out there quickly and beat most of the next band of rain home.
Sat 4/4 am: 7.48 km - 4:55 average pace - 4:26 fastest km
We cannot race at the moment because the rules dictate that we must not run in groups bigger than 2. So I arranged a virtual handicap race for the Wonthaggi Road Runners. There is a course with a 4.9 km Strava segment on the rail trail in Wonthaggi and runners can go out and get on the segment at any time today. I have worked out the handicaps earlier in the week and will apply them to each runners time. When I set up the segment there was one sub 4 minute paced time on there so my goal today was to beat it. It was a tough ask with 40 km/h winds in our face on the way out (but at my back on the return). I got it though, beating the time by 7 seconds. I was pretty happy with my run given the conditions.
Sun 5/4 am: 3.33 km - 4:48 average pace - 4:33 fastest km
Sun 5/4 am: 4.89 km - 3:57 average pace - 3:53, 4:00, 4:02, 3:53, 3:29 (900m 3:53 pace)
Sun 5/4 am: 2.15 km - 5:05 average pace - 5:02 fastest km
The virtual race was a success with 24 runners taking part over the course of the day. There were a couple of "oops" moments with the handicapping but I'll get it right for the next race.
Monday April 6th to Sunday April 12th
I started the week with a long run, starting easy and then finishing with some 4:37 pace in the last 2 km. At 65 minutes it was the longest time I have run for since the Melbourne half marathon.
Mon 6/4 am: 13.38 km - 4:55 average pace - 4:37 fastest km (x2)
Tue 7/4 am: 10.04 km - 4:49 average pace - 4:36 fastest km (x2)
On Wednesday I set myself for a fast run, heading to the Guide Park to take on the 7.25 km segment from there. Later at home, as I went to load the run, all of my running history was deleted and the run lost. I was not happy! I started with a warm up, running up to Bilson street and back, getting in 1.7 km. The first kilometre was a 5:17 but I quickened on the way back and got the average pace right down. I started well in the main run, running the first in the 350s but then dropping back to around 4 minute pace after that. My 5th kilometre was a 4:07 but I got the speed back on the run home, finishing strongly with a 4 minute flat in the 7th. My full run included an 800 metre cool down. I averaged 4:02 pace for the segment, but it will not be officially recorded so i will have to go out and do it again some time.
Wed 8/4 am: 1.7 km - 4:48 average pace
Wed 8/4 am: 8.1 km - 4:06 average pace / 4:02 average for first 7.25 km.
Thu 9/5 am: 12.92 km - 4:53 average pace - 4:35 fastest km
On Friday morning I headed out to the Heathlands for a shorter run. I have already covered 50 km for the week. It would have been a light week without the restrictions because of Stawell, of which we would have been setting off for today. I followed up with a long cycle. I weighed in first thing on Friday at 84.5 kg.
Fri 10/5 am: 6.29 km - 4:45 average pace - 4:18 fastest km
I was still in bed at 8 am on Saturday morning, listening to the wind and squally rain - the weather has turned again just in time for the weekend. I got up and fitted in a short run before breakfast. In 27 minutes I got sunshine, rain and a whole lot of wind.
Sat 11/5 am: 5.69 km - 4:50 average pace - 4:28 fastest km
With the Stawell Gift not happening and the "stay-at-home" push motiviating a whole lot of runners to do big runs around and around their backyards I set up a loop on out block. It was a loop of about 250 metres so it needed about 20 laps to get in 5 km. I ran the first 5 km and decided that I needed to cut down a few more branches. I then ran another 5 km but my body was tired from my biggest week of running for a long time and I couldn't go much faster. It was a pretty slow course.
Sun 12/5 am: 5.20 km - 5:34 average pace - 5:20 fastest km
Sun 12/5 am: 5.01 km - 5:33 average pace - 5:19 fastest km
At 68.3 km it was my biggest week of running since mid-September. I also clocked 10 plus hours of activity during the week with over 100 km of cycling as well.
Monday April 13th to Sunday April 19th
I started the week with a long run at the Desal, on Williamsons beach from the mouth to Baxters and then past the wind turbines.
Mon 13/4 am: 12.28 km - 5:01 average pace - 4:33 fastest km
Tue 14/4 am: 8.40 km - 4:58 average pace - 4:28 fastest km
I had a rest day on Wednesday but I did cycle 37 km in two bike rides, one first thing (20 km) and the other after work (17 km). I received my new Garmin Instinct watch on Tuesday so these cycles were the first time I used it.
On Thursday I was up early and out to the Desal for a run there. It had rained overnight with more due later on Thursday morning so I got this run in between the bands. The rest day did wonders and my first kilometre was much better. I had some nice pace going at the end.
Thu 16/4 am: 8.28 km - 4:54 average pace - 4:23 fastest km
Friday was a second rest day and, because of the weather, it was a total rest - no cycling. I did get in a 13 km cycle late on thursday and I also went out to the Desalk after work and walked a whole heap of kilometres marking the race course.
Over the weekend I am hosting race 2 of the Road runners handicap series. Runners can run at any time on Saturday or Sunday. I chose to get my race out the way early (while fresh) so that I can do a bigger run on Sunday. I ran a nice quick warm up and then mamaged to stay under 4 min ute pace right through the race. It was a tough course with some rises in it and a little bit of wind around.
Sat 18/4 am: 3.37 km - 4:36 average pace - 4:27 fastest km
Sat 18/4 am: 5.10 km - 3:59, 3:53, 3:56, 3:57, 3:55 - 20:08 (19:58 on race segment)
On Sunday morning I weighed in first thing at 84.4 km, which is not bad given that it is at the end of my easter egg / hot cross bun eating period.
I drove to the Desal on Sunday morning and went around the handicap course with my camera on, doing a live feed to the Road Runners group. I surprised myself with the speed of the run while holding the tablet and commentating all the way. I followed up with a big 8 km loop and pretty well maintained the pace, deliberately slowing in the last kilometre.
https://www.facebook.com/sullivan.glenn.m/videos/3091733800848293/
Sun 19/4 am: 5.07 km - 4:45 average pace - 4:34 fastest km
Sun 19/4 am: 8.01 km - 4:48 average pace - 4:36 fastest km
Monday April 20th to Sunday April 26th
I started the week with a 10 km run, measuring out a fast 5 km course. It was a slow start but I got going in the fourth kilometre when I started to control the run more with my arms.
Mon 20/4 am: 10.05 km - 4:59 average pace - 4:37 fastest km
Tue 21/4 am: 7.18 km - 4:33 average pace - 2x km intervals - 3:50 & 3:47
Wed 22/4 am: 7.02 km - 5:07 average pace - 4:53 fastest km
After a rest day on Thursday I ran in the Mornington Peninsula Athletic Club - virtual 5 km race #1 (in a series). I drove to the South Reserve and then warmed up towards Harmers Haven then ran back down Cameron Street for the race. I ran the 5 km in about 19:30. I was disappointed with the early part of the run. It is hard to get going without the kick of adreniline. I then cooled down back to the car.
Fri 24/4 am: 2.87 km - 4:57 average pace
Fri 24/4 am: 4.02 km - 19:38 - 3:55 average pace - 3:57, 4:01, 3:57, 3:50, 3:48
The virtual race was a success with 24 runners taking part over the course of the day. There were a couple of "oops" moments with the handicapping but I'll get it right for the next race.
Monday April 6th to Sunday April 12th
I started the week with a long run, starting easy and then finishing with some 4:37 pace in the last 2 km. At 65 minutes it was the longest time I have run for since the Melbourne half marathon.
Mon 6/4 am: 13.38 km - 4:55 average pace - 4:37 fastest km (x2)
Tue 7/4 am: 10.04 km - 4:49 average pace - 4:36 fastest km (x2)
On Wednesday I set myself for a fast run, heading to the Guide Park to take on the 7.25 km segment from there. Later at home, as I went to load the run, all of my running history was deleted and the run lost. I was not happy! I started with a warm up, running up to Bilson street and back, getting in 1.7 km. The first kilometre was a 5:17 but I quickened on the way back and got the average pace right down. I started well in the main run, running the first in the 350s but then dropping back to around 4 minute pace after that. My 5th kilometre was a 4:07 but I got the speed back on the run home, finishing strongly with a 4 minute flat in the 7th. My full run included an 800 metre cool down. I averaged 4:02 pace for the segment, but it will not be officially recorded so i will have to go out and do it again some time.
Wed 8/4 am: 1.7 km - 4:48 average pace
Wed 8/4 am: 8.1 km - 4:06 average pace / 4:02 average for first 7.25 km.
Thu 9/5 am: 12.92 km - 4:53 average pace - 4:35 fastest km
On Friday morning I headed out to the Heathlands for a shorter run. I have already covered 50 km for the week. It would have been a light week without the restrictions because of Stawell, of which we would have been setting off for today. I followed up with a long cycle. I weighed in first thing on Friday at 84.5 kg.
Fri 10/5 am: 6.29 km - 4:45 average pace - 4:18 fastest km
I was still in bed at 8 am on Saturday morning, listening to the wind and squally rain - the weather has turned again just in time for the weekend. I got up and fitted in a short run before breakfast. In 27 minutes I got sunshine, rain and a whole lot of wind.
Sat 11/5 am: 5.69 km - 4:50 average pace - 4:28 fastest km
With the Stawell Gift not happening and the "stay-at-home" push motiviating a whole lot of runners to do big runs around and around their backyards I set up a loop on out block. It was a loop of about 250 metres so it needed about 20 laps to get in 5 km. I ran the first 5 km and decided that I needed to cut down a few more branches. I then ran another 5 km but my body was tired from my biggest week of running for a long time and I couldn't go much faster. It was a pretty slow course.
Sun 12/5 am: 5.01 km - 5:33 average pace - 5:19 fastest km
At 68.3 km it was my biggest week of running since mid-September. I also clocked 10 plus hours of activity during the week with over 100 km of cycling as well.
Monday April 13th to Sunday April 19th
I started the week with a long run at the Desal, on Williamsons beach from the mouth to Baxters and then past the wind turbines.
Mon 13/4 am: 12.28 km - 5:01 average pace - 4:33 fastest km
Tue 14/4 am: 8.40 km - 4:58 average pace - 4:28 fastest km
I had a rest day on Wednesday but I did cycle 37 km in two bike rides, one first thing (20 km) and the other after work (17 km). I received my new Garmin Instinct watch on Tuesday so these cycles were the first time I used it.
On Thursday I was up early and out to the Desal for a run there. It had rained overnight with more due later on Thursday morning so I got this run in between the bands. The rest day did wonders and my first kilometre was much better. I had some nice pace going at the end.
Thu 16/4 am: 8.28 km - 4:54 average pace - 4:23 fastest km
Friday was a second rest day and, because of the weather, it was a total rest - no cycling. I did get in a 13 km cycle late on thursday and I also went out to the Desalk after work and walked a whole heap of kilometres marking the race course.
Over the weekend I am hosting race 2 of the Road runners handicap series. Runners can run at any time on Saturday or Sunday. I chose to get my race out the way early (while fresh) so that I can do a bigger run on Sunday. I ran a nice quick warm up and then mamaged to stay under 4 min ute pace right through the race. It was a tough course with some rises in it and a little bit of wind around.
Sat 18/4 am: 3.37 km - 4:36 average pace - 4:27 fastest km
Sat 18/4 am: 5.10 km - 3:59, 3:53, 3:56, 3:57, 3:55 - 20:08 (19:58 on race segment)
Sat 18/4 am: 2.07 km - 5:03 average pace
On Sunday morning I weighed in first thing at 84.4 km, which is not bad given that it is at the end of my easter egg / hot cross bun eating period.
I drove to the Desal on Sunday morning and went around the handicap course with my camera on, doing a live feed to the Road Runners group. I surprised myself with the speed of the run while holding the tablet and commentating all the way. I followed up with a big 8 km loop and pretty well maintained the pace, deliberately slowing in the last kilometre.
https://www.facebook.com/sullivan.glenn.m/videos/3091733800848293/
Sun 19/4 am: 5.07 km - 4:45 average pace - 4:34 fastest km
Sun 19/4 am: 8.01 km - 4:48 average pace - 4:36 fastest km
Monday April 20th to Sunday April 26th
I started the week with a 10 km run, measuring out a fast 5 km course. It was a slow start but I got going in the fourth kilometre when I started to control the run more with my arms.
Mon 20/4 am: 10.05 km - 4:59 average pace - 4:37 fastest km
Tue 21/4 am: 7.18 km - 4:33 average pace - 2x km intervals - 3:50 & 3:47
Wed 22/4 am: 7.02 km - 5:07 average pace - 4:53 fastest km
After a rest day on Thursday I ran in the Mornington Peninsula Athletic Club - virtual 5 km race #1 (in a series). I drove to the South Reserve and then warmed up towards Harmers Haven then ran back down Cameron Street for the race. I ran the 5 km in about 19:30. I was disappointed with the early part of the run. It is hard to get going without the kick of adreniline. I then cooled down back to the car.
Fri 24/4 am: 2.87 km - 4:57 average pace
Fri 24/4 am: 4.02 km - 19:38 - 3:55 average pace - 3:57, 4:01, 3:57, 3:50, 3:48
Fri 24/4 am: 2.22 km - 4:56 average pace
In the MPAC race I came in 15th place (on age grade rating). Matt was 32nd out of around 70 runners.
I weighed in at 85.1 on Saturday morning. I have been eating a bit too much while working from home. I went on my 13 km course and finished the run strongly.
Sat 25/4 am: 13.34 km - 4:49 average pace - 4:17 fastest km
Sun 26/4 am: 11.31 km - 4:49 average pace - 4:27 fastest km - fartlek run
... fartlek (ave pace): 3:43 (150m), 2:58 (210), 3:18 (240), 3:01 (190), 3:18 (160), 3:02 (120)
The run on Sunday was just hard work - possibly due to the early fartlek intervals. I was pretty happy with my pace in some of those intervals - especially the last one on the rough mine trail and with a tired body.
My body is tired and not responding to my training. The past two 5km races have been disappointing - even though they have been solo time trials. My Sunday run is often a planning session for the week ahead. Next weekend is the next Handicap race so I have decided to take a THREE day break this week. I tend to shy away from having three consecutive days off running but my body needs it.
Monday April 27th to Sunday May 5th
I literally had to drag myself out of bed on Monday morning. I just didn't feel like running at all. When out there I felt ok early in the run but the second half was just a chore. Apart from the ankles / heels I have no real sore spots - just the body is generally tired and my legs are so heavy. It was at the end of 44 km in 4 days though. Three days off should help to freshen up. So far this year - the first four months - I have run 980 km. I am 14 km ahead of where I should be to get to 3000 km again (but will give that and a bit more up in the break). I will get some cycles in the next few days.
No running on Tuesday. No running on Wednesday (although it was so tempting as the morning as nice and mild. No running on Thursday. It was dry each morning so I rod each day with longer rides on Tuesday and Wednesday, plus a ride on Monday afternoon. Over the four days I cycled 84 km at good speed. My body feels quite good, although a little heavy, on Thursday evening. The heels feel good.
Friday morning was cold, wet and windy - almost 3 inches of rain in the gauge! It was return after a three day break so I just got up and did it. (I had looked at the radar and found a bit of a lull). I was happy with the run. I ran with tights on so that felt a bit strange on the quads. I finished nicely.
Fri 1/5 am: 8.37 km - 5:01 average pace - 4:46 fastest km
The weather! We have just had the wettest start to the year for a long time. It is also one our coldest starts to May. There are 40 km/h winds coming from the west and the rain has now settled to coastal bursts of rain. I headed out to Inverloch on a cold and windy Saturday morning, warmed up over 3 km and then ran hard on the coastal path, 2.5 km into the wind and 2.5 km with it. I just couldn't maintain sub 4 pace into that wind - not without other runners there for support. I did break the 20 minutes for the 5 km - just, finishing with a 3:48. i then ran a long slow cool down. The legs were starting to stiffen but a bit of heat massaged into them then a nice hot shower and they are feeling quite good.
Sat 2/5 am: 3.16 km - 4:56 average pace - 4:29 fastest km
Sat 2/5 am: 5.01 km - 19:57 - 4:00, 4:05, 4:05, 3:54, 3:48 - 3:59 average pace
In the MPAC race I came in 15th place (on age grade rating). Matt was 32nd out of around 70 runners.
I weighed in at 85.1 on Saturday morning. I have been eating a bit too much while working from home. I went on my 13 km course and finished the run strongly.
Sat 25/4 am: 13.34 km - 4:49 average pace - 4:17 fastest km
Sun 26/4 am: 11.31 km - 4:49 average pace - 4:27 fastest km - fartlek run
... fartlek (ave pace): 3:43 (150m), 2:58 (210), 3:18 (240), 3:01 (190), 3:18 (160), 3:02 (120)
The run on Sunday was just hard work - possibly due to the early fartlek intervals. I was pretty happy with my pace in some of those intervals - especially the last one on the rough mine trail and with a tired body.
My body is tired and not responding to my training. The past two 5km races have been disappointing - even though they have been solo time trials. My Sunday run is often a planning session for the week ahead. Next weekend is the next Handicap race so I have decided to take a THREE day break this week. I tend to shy away from having three consecutive days off running but my body needs it.
Monday April 27th to Sunday May 5th
I literally had to drag myself out of bed on Monday morning. I just didn't feel like running at all. When out there I felt ok early in the run but the second half was just a chore. Apart from the ankles / heels I have no real sore spots - just the body is generally tired and my legs are so heavy. It was at the end of 44 km in 4 days though. Three days off should help to freshen up. So far this year - the first four months - I have run 980 km. I am 14 km ahead of where I should be to get to 3000 km again (but will give that and a bit more up in the break). I will get some cycles in the next few days.
No running on Tuesday. No running on Wednesday (although it was so tempting as the morning as nice and mild. No running on Thursday. It was dry each morning so I rod each day with longer rides on Tuesday and Wednesday, plus a ride on Monday afternoon. Over the four days I cycled 84 km at good speed. My body feels quite good, although a little heavy, on Thursday evening. The heels feel good.
Friday morning was cold, wet and windy - almost 3 inches of rain in the gauge! It was return after a three day break so I just got up and did it. (I had looked at the radar and found a bit of a lull). I was happy with the run. I ran with tights on so that felt a bit strange on the quads. I finished nicely.
Fri 1/5 am: 8.37 km - 5:01 average pace - 4:46 fastest km
The weather! We have just had the wettest start to the year for a long time. It is also one our coldest starts to May. There are 40 km/h winds coming from the west and the rain has now settled to coastal bursts of rain. I headed out to Inverloch on a cold and windy Saturday morning, warmed up over 3 km and then ran hard on the coastal path, 2.5 km into the wind and 2.5 km with it. I just couldn't maintain sub 4 pace into that wind - not without other runners there for support. I did break the 20 minutes for the 5 km - just, finishing with a 3:48. i then ran a long slow cool down. The legs were starting to stiffen but a bit of heat massaged into them then a nice hot shower and they are feeling quite good.
Sat 2/5 am: 3.16 km - 4:56 average pace - 4:29 fastest km
Sat 2/5 am: 5.01 km - 19:57 - 4:00, 4:05, 4:05, 3:54, 3:48 - 3:59 average pace
Sat 2/5 am: 4.51 km - 5:23 average pace - 4:59 fastest km
I recovered well overnight and felt ok to go again on Sunday morning. I went out to the parkrun stump and ran a nice warmup and then had a fast 5km on the Garmin course. In my new adizero (black #3) for the first time I was 10 seconds quicker than Saturday, starting well bet then unable to keep up the momentum. My cool down was another 5 km - out to the surf beach and back.
Sun 3/5 am: 3.28 km - 4:53 average pace - 4:36 fastest km
Sun 3/5 am: 5.01 km - 19:48 - 3:45, 3:53, 4:00, 4:05, 4:01 - 3:57 average pace
Sun 3/5 am: 5.02 km - 5:04 average pace - 4:45 fastest km
Monday May 4th to Sunday May 10th
I started the week with a stiff body run. I was out on a 10 km course and just never really loosened up. I was a little faster at the end. My left quad is sore and I can feel the right hamstring. I did do a couple of hard runs on the weekend so i'll put it down as a recovery run.
Mon 4/5 am: 10.05 km - 5:10 average pace - 4:50 fastest km
I recovered well overnight and felt ok to go again on Sunday morning. I went out to the parkrun stump and ran a nice warmup and then had a fast 5km on the Garmin course. In my new adizero (black #3) for the first time I was 10 seconds quicker than Saturday, starting well bet then unable to keep up the momentum. My cool down was another 5 km - out to the surf beach and back.
Sun 3/5 am: 3.28 km - 4:53 average pace - 4:36 fastest km
Sun 3/5 am: 5.01 km - 19:48 - 3:45, 3:53, 4:00, 4:05, 4:01 - 3:57 average pace
Sun 3/5 am: 5.02 km - 5:04 average pace - 4:45 fastest km
Monday May 4th to Sunday May 10th
I started the week with a stiff body run. I was out on a 10 km course and just never really loosened up. I was a little faster at the end. My left quad is sore and I can feel the right hamstring. I did do a couple of hard runs on the weekend so i'll put it down as a recovery run.
Mon 4/5 am: 10.05 km - 5:10 average pace - 4:50 fastest km
Far out, you are fast!! I hope to get back to a half decent pace myself.....your times I can only dream of! Well done!
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