.... follows 67 - Finishing off another 3000 km year
2021 Running :)
Friday January 1st to Sunday January 3rd
SIX years and over 3000 km every year! 2020 turned into a chore with the 3000 goal sitting over my head all year - 58 km every week - 8 plus km EVERY day. It just became hard work sitting at or above the goal. So my resolution for 2021 was going to be to not have a goal! In the past week I decided that I would set 2021 km as my goal for 2021 - a much reduced goal of only 5.54 km per day and 38.8 km per week. That is well and truly achievable and if I do get a fair bit ahead of the goal then great, if I don't then "so be it".
The other thing about 2020 was that I lost so much pace. I did slow down deliberately a couple of times to let my body heal - this time last year I had chronic stiffness in both heels. Each time I slowed I never got up to pace. Being on statins was not good for my running either but, while I am off them now, I still have to have that discussion with my doctor. Right now thought I am fit and injury free. It is time to up the speed and, with parkrun returning on Jan 16th, the time is right to start running fast again.
I started my year on day one and decided to have a push run. I was only going to run five to six kilometres but I inadvertently stopped the watch after 3 km. So then I ran a further 5 km for the second run to get a (not) parkrun time. I treated the first as a warm up and ended up getting some nice speed with the easterly behind me on the Inverloch coastal path.
Fri 1/1 am: 2.92 km - 5:00 average pace - 4:45 fastest (920) - Max HR 148 (Ave 140)
Fri 1/1 am: 5.02 km - 22:22 - 4:51, 4:23, 4:26, 4:10, 4:26 - 4:27 ave pace - Max HR 168
While parkrun has been in recess there has been a small group meeting each Saturday to run a 5 km (not) parkrun. It is just great to run with others. This Saturday the run was at Meeniyan, along the rail trail - towards Koonwarra and back.
Sat 2/1 am: 3.21 km - 5:38 average pace
Sat 2/1 am: 5.01 km - 21:51 - 4:04, 4:26, 4:38, 4:22, 4:19 - 4:22 ave pace
Sat 2/1 am: 1.54 km - 5:31 average pace
The rain was coming down Sunday morning so I had a break from running. I already had it in my head that I might. After lunch the rain stopped and I went for a 25 km cycle out to the coast.
Monday January 4th to Sunday January 10th
I started the week with a 10km run and wanted to push it out a bit as I went. I ran the first 5 km in 24:01 and then the second half in 22:57.
Mon 4/1 am: 10.03 km - 4:41 average pace - 4:23 fastest km (10th)
Tue 5/1 am: 5.01 km - 4:47 average pace - 4:27 fastest km
.... 2x 185m intervals (on grass): 3:48 ave pace, 3:42 ave pace
I finished with a 15 km cycle on Tuesday.
I am starting to think of VAL racing again and I have about a week to make my mind up about the Parkdale Gift, where there is a 3200 m race. I have pretty much decided that I will be running there so training has begun. On Wednesday I completed a workout that I devised to help me get there - a short run with intervals (including oval intervals), a short recovery cycle - at speed, a second run with a 5 lap tempo run on the oval. I am rusty but it went well. The second run was with heavy legs and my thinking is that if I can get quick over this course - about 2.2 km - then when I run it fresh I will be real fast.
Wed 6/1 am: 4.73 km - 4:53 average pace - 4:37 fastest km - Max HR 164 (Ave 134)
.... 3x 125m intervals (ave / time): 3:36 / 28, 3:34 / 27, 3:23 / 26
.... 3x 185m intervals on oval (ave pace): 3:34, 3:30, 3:29
Cycle - Recovery spin for 6.31 km - 14:50 - Max HR: 135 (Ave 127)
Wed 6/1 am: 3.97 km - 4:31 average pace - 4:14 fastest km - Max HR 161 (Ave 145)
.... 5 lap tempo - 2.16 km: 4:14, 4:13, 0:40 (4:05 pace at end)
Thursday was a runnung rest day - there will be a lot more of them in 2021 - so I rode out to the coast in the morning, around 20 km on the bike.
Fri 8/1 am: 6.84 km - 4:54 average pace - 4:26 fastest km - Max HR 154 (Ave 139)
.... 3x 400m strides (ave pace): 4:15, 4:18, 4:10
Run New Zealand - Whangamata
Sat 9/1 am: 2.38 km - 5:35 average pace - Max HR 155 (Ave 138)
Sat 9/1 am: 5.03 km - 22:29 - 4:36, 4:33, 4:32, 4:26, 4:21 - 4:30 ave - Max HR 158 (145)
Sat 9/1 am: 1.91 km - 5:33 average pace - Max HR 139 (Ave 134)
Sun 10/1 am: 6.33 km - 4:53 average pace - 4:46 fastest km - Max HR 155 (Ave 137)
Monday January 11th to Sunday January 17th
I started the new week with a triple workout - a warm up run with four intervals on the netball courts then a cycle / spin recovery and finishing with five half lap intervals on the oval / grass.
Mon 11/1 am: 3.52 km - 5:08 average pace - 4:54 fastest km - Max HR 157 (Ave 133)
.... 4x 125 m intervals (ave pace): 3:19, 3:27, 3:24, 3:12
Mon 11/1 am: 4.40 km - 4:47 average pace - 4:39 fastest km - Max HR 165 (Ave 142)
.... 5x 185m intervals (ave pace): 3:25, 3:27, 3:22, 3:20, 3:13
Tue 12/1 am: 7.03 km - 5:04 average pace - 4:42 fastest km - Max HR 149 (Ave 135)
On Wednesday morning I ran a 2km route to the Rec Reserve and then ran a 5 lap tempo run which is about 2.13 km. It was an improvement all round on the effort the previous week but it is a long way off where I'd like to be. I am seriously thinking about pulling the pin on the VAL season and just working for the winter season with VCCL.
Wed 13/1 am: 5.50 km - 4:41 average pace - 4:13 fastest km - Max HR 162 (Ave 144)
.... 5 lap tempo: 2.13 km: 4:11, 4:10, 0:29 (3:45 pace at end)
After my run I had a doctors appointment to discuss my cholesterol levels and the use of statins. Since stopping the medication several weeks ago my leg cramping has disappeared, as has the constant leg ache and the chest pains. I am reluctant to go back on them but we are doing more blood tests. There are also concerns about my kidney function that may be picked up there as well.
Thu 14/1 am: 10.11 km - 4:47 average pace - 4:36 fastest km - Max HR 155 (Ave 143)
Friday was a true day off. The weather turned to strong southerlies overnight so I decided not to cycle. I had already decided to have a rest from running. The weather never improved so there was no cycling all day.
On Saturday morning parkrun was back! After a TEN month break, due to Covid 19 restrictions, we were able to run at parkrun again. I cannot run at Inverloch - so I ran at Phillip Island parkrun among some familiar faces. It was windy on Churchill Island and my running has a way to go but I was happy with the strong finish. While the course there is on a trail there is a significant trend with me recent fast runs, in that my cadence AND stride length are both down. In the early part of 2020, when running fast, cadence was above 160 and stride length around 1.6 m. Today my average cadence was 158 (not far off) but my average stride length was only 1.49. Sat 16/1 am: 1.53 km - 5:27 average pace - Max HR 158 (Ave 144)
Sat 16/1 am: PI parkrun - 21:17 - 4:01, 4:17, 4:19, 4:25, 4:08 - Max HR 172 (Ave 160)
Sun 17/1 am: 8.01 km - 4:55 average pace - 4:48 fastest km - Max HR 165 (Ave 143)
Monday January 18th to Sunday January 24th
The new week started with a bit of drizzle and the same cold air that has been hanging around since Friday morning. I ran in a little of the drizzle, getting across town and covering just over 10 km.
Mon 18/1 am: 10.13 - 4:59 average pace - 4:44 fastest km (Max HR recorded as 185??)
Tue 19/1 am: 8.13 km - 4:45 average pace - 4:25 x2 fastest km - Max HR 165 (Ave 145)
.... 4x 400m intervals (ave pace): 4:15, 4:00, 4:00, 3:53
After the run I signed up for the 8km event at the Hallora marathon festival in about 3 weeks time. It will be my first event for a LONG time.
Wed 20/1 am: 8.13 km - 4:52 average pace - 4:34 fastest km - Max HR 153 (Ave 140)
Run New Zealand - Tauranga Thu 21/1 pm: 4.25 km - 4:53 average pace - 4:38 fastest km - Max HR 155 (Ave 144)
Friday was a running rest day. I cycled 20 km instead of running, matching my 20 km cycle on Thursday morning.
It was off to Phillip Island parkrun again on Saturday morning and conditions were perfect. I didn't go out as hard this week but, overall, was not much slower than the previous week. In 8th place I improved one token.
Sat 23/1 am: 2.44 km - 4:58 average pace
Sat 23/1 am: PI parkrun 20:36 - 4:16, 4:29, 4:15, 4:21, 4:19 - Ave 4:20 - 8th
Sat 23/1 am: 1.60 km - 5:08 average pace
Sunday was a total rest day with just a short walk on Sunday morning.
Monday January 25th to Sunday January 31st
It was hot on Sunday and stayed very warm all night. It was in the low to mid 20s when I woke and 29 degrees when I started my desal run, with the sun still below the horizon at 6:20. I ran a full loop and then the small loop a second time to get past the ten kilometres. After I got home I cycled into the wind out to Kilcunda and back, almost 30 km.
Mon 25/1 am: 10.41 km - 4:56 average pace - 4:33 fastest km - Max HR 158 (Ave 141)
Tue 26/1 am: 8.21 km - 4:55 average pace - 4:37 fastest km - Max HR 151 (Ave 137)
I have been back on statins (much reduced) since early last week and I feel that they are again affecting my running. I don't believe that it is my legs that are affected but I feel that they are reducing the capacity of my heart to work properly. On the Tuesday run I noticed that I was running with a low heart rate and that it was a real effort to keep up the pace. The fifth kilometre blew out to a 5:15 after I had been running at sub 5 pace. I then pushed and ran the rest of the run (3 plus kms) at sub 4:40 pace but could only get my heart rate up to 151 bpm.
On Wednesday it was back to work after the summer holidays and I started the day with a pretty good run - perhaps my best training session in a long while. I ran out to Cameron street and ran the tree hills - Cameron st, Bilson st and Watt st. Pace was good and the heart rate went up and down.
Wed 27/1 am: 7.11 km - 4:50 average pace - 4:42 fastest km - Max HR 160 (Ave 143)
Thu 28/1 am: 4.59 km - 5:08 average pace - 4:59 fastest km - Max HR 143 (Ave 129)
Thu 28/1 pm: 10.14 km - 5:37 average pace - 4:50 fastest km - Max HR 142 (Ave 126)
.... Headlampers Run
Friday was a running rest day but I did get in a 20 km cycle out to Cape and back before breakfast (and the rain).
On Saturday I went to Koonwarra for parkrun. It was great to see so many friendly faces there and to feel the love out on the course. I have been sitting on 99 parkrun FIRST tokens since the last parkrun in March 2020 (before Covid). Today I hit the front in the second kilometre and held the lead through to the end. It was my 100th FIRST token at parkrun. 100 first tokens in about 283 parkruns is a pretty good strike rate, one that I am very proud of. Sat 30/1 am: 2.77 km - 4:52 average pace - Max HR 153 (Ave 136)
Sat 30/1 am: Koonwarra parkrun 20:50 - 4:01, 3:54, 4:10, 4:16, 4:19 - ave 4:08 Max HR 172
I was going to have a rest day on Sunday but I noticed that I was on 197 km - so I just had to go out and get th extra 3 km. I cycled 14 km beforehand and ran straight off the bike. It was the 41st consecutive month and 81st (out of the past 83) month of 200 km or more running.
Sun 31/1 pm: 3.44 km - 4:40 average pace - 4:36 fastest km - Max HR 151 (Ave 140)
Monday February 1st to Sunday February 7th
I started the new week with my "hills" course - running up Cameron, Bilson and Watt streets with a bit of a push each time.
Mon 1/2 am: 7.17 km - 4:48 average pace - 4:38 x2 fastest km - Max HR 160 (Ave 136)
Mon 1/2 pm: 4.01 km - 5:18 average pace - 5:01 fastest km - Max HR 152 (Ave 130)
.... 4x intervals (170m approx) - max pace: 3:48, 3:20, 3:25, 3:16
I woke feeling quite sore on Tuesday morning. Runs on Sunday afternoon, Monday morning and Monday afternoon would have been the main culprit but there is also a medical issue. My kidney problem, membranous nephropathy, has returned (it was an issue that I dealt with from 2012 to 2016 and the drive behind my return to running and my weight loss). I started on some new medications on Monday so will be monitoring how I feel.
Tue 2/2 am: 5.93 km - 5:07 average pace - 4:57 fastest km - Max HR 146 (Ave 134)
Wed 3/2 am: 10.12 km - 4:49 average pace - 4:30 fastest km - Max HR 154 (Ave 143)
On Thursday I headed over to Monash Medical Centre to get results of blood and urine tests and put in a plan of action to take on the relapse of Membraneous Nephropathy. The good news was that my kidney function is normal and that the protein levels in my system are only half of waht they were in 2012. I am now on blood thinners, as there is an increased risk of blood clotting with the treatment. I am also on cholesterol tablets as the disease increases cholesterol. The main treatment, however, is blood pressure medication. Not to treat high blood pressure but to lower my blood pressure so that lest proteins are pushed into my system. I do have to be careful that my blood pressure doesn't drop too low and must look out for dizzyness. I am going to remain on the medications for the long term. The most notable sympton from the disease is the swelling in my legs. They chose not to put me on fluid tablets so that we can see the effect of the treatment more clearly.
After a running rest day on Thursday (20 km cycle instead) I was back out with a slow start on Friday - running my Wonthaggi hills (Cameron, Bilson & Watt streets). I was running strongly towards the end.
Fri 5/2 am: 7.18 km - 4:57 average pace - 4:37 fastest km - Max HR 157 (Ave 135)
It was out to Koonwarra parkrun again on Saturday morning where i met up with Brett and a whole heap of other parkrun friends. So many of the Koonwarra parkrunners started their days at the Inverloch event. I ran with Scott Morrison and we also had little Harriet in the pusher on the way back. Sat 6/2 am: 3.22 km - 4:59 average pace - 4:48 fastest km - Max HR 151 (Ave 137)
Sat 6/2 am: Koonwarra parkrun - 21:5? - 4:13, 4:18, 4:20, 4:32, 4:30 - Ave 4:22 Max HR 168
Sun 7/2 pm: 7.22 km - 4:49 average pace - 4:33 fastest km
Monday February 8th to Sunday February 14th
I started the new week with a run into town and up and down the hills in Wonthaggi. I have been getting slower on this course each time.
Mon 8/2 am: 7.32 km - 4:58 average pace - 4:41 fastest km - Max HR 155 (Ave 136)
Run New Zealand - Opotiki
Mon 8/2 pm: 6.53 km - 5:17 average pace - 5:06 fastest km - Max HR 146 (Ave 136)
Tuesday was a running rest day. I pushed last month to get the 200 km but that puts me a bit ahead of my goal for the year. I was going to try and get to 200 again in February and pushed to get near 50 km last week but that defeats the purpose of cutting back - quality not quantity. I got up and cycled to Cape Paterson for an awesome sunrise instead.
On Wednesday morning I ran to the golf course and ran both the front and back nines. I was able to get it into a 10 km run with an extension at the end.
Wed 10/2 am: 10.27 km - 4:52 average pace - 4:41 fastest km - Max HR 153 (Ave 141)
Thu 11/2 am: 8.19 km - 5:03 average pace - 4:43 fastest km - Max HR 146 (Ave 135)
On Friday afternoon we were put into another lockdown - this one for FIVE days. It was a devastating blow. Now parkrun is off again (this weekend at least) but worse is that my first fun run in a year - at Hallora - has been postponed until December. I had really been looking forward to this run and took Friday off running (cycling instead) to taper for it.
On Saturday morning I slept in and then ran a nice longer run, very happy with my pace increase later in the run.
Sat 13/2 am: 11.49 km - 4:46 average pace - 4:28 x2 fastest km - Max HR 163 (Ave 147)
Well I finish this chapter of my blog in lockdown for the third time, hopefully only until Wednesday (but not confident about that). I have managed to run four parkruns but missed out on the Hallora 8 km run that was meant to be on Sunday morning. I am getting faster but it is a slow process. I am also doing quite a bit of cycling, core stretching and some upper body work (not much but some!) - with weights and my punching bag.
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