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.
