..... follows: 68 - A new year & back to Running FAST
I start this blog in lockdown for (hopefully) a few days. My training runs have got faster and there is a little bit of progress at parkrun but a lot of improvement is needed. In 2020 I was all set to go with the Aths Victoria cross country season, running for the VCCL but Covid put an end to that. I am hoping for some action in winter this year and will be training to prepare for that season, and hopefully a return to some more sub 4 minute running.
Monday February 15th to Sunday February 21st
I started the new week with a challenging combination of hills - running my three hills of Cameron, Bilson & Watt streets - and intervals. My run was 1600 light then 400 hard.
Mon 15/2 am: 9.49 km - 4:43 average pace - 4:15 fastest km - Max HR 160 (Ave 141)
Tue 16/2 am: 6.53 km - 4:56 average pace - 4:25 fastest km - Max HR 160 (Ave 138)
Each day in lockdown I am cycling with a 32 km cycle on Sunday and another 14 km on Monday. I cycled another 24 km after work on Tuesday.
Wed 17/2 am: 5.83 km - 4:51 average pace - 4:29 fastest km - Max HR 152 (Ave 138)
Thursday was a running rest day and it was replaced with a 21 km cycle out to Cape Paterson and back for a sunrise view.
Fri 19/2 am: 8.45 km - 4:54 average pace - 4:30 fastest km - Max HR 165 (Ave 141)
It was incredibly humid at Koonwarra parkrun on Saturday morning. I ran ok but was not feeling challenged in the cardio area - I was able to greet runners all the way back. My ave stride length is a concern. It is 11cm shorter than my fast running stride.
Sat 20/2 am: 2.76 km - 5:04 average pace - 4:58 fastest km - Max HR 151 (Ave 133)
Sat 20/2 am: Koonwarra pakrun 21:?? - 4:11, 4:15, 4:20, 4:22, 4:25 - Ave 4:19 - Max HR 168
Sun 21/2 pm: 5.00 km - 4:42 average pace - 4:25 fastest km - Max HR 162 (Ave 147)
Monday February 22nd to Sunday February 28th
I started the last week of summer with a longer run, pushing past the 10 km.
Mon 22/2 am: 10.58 km - 4:56 average pace - 4:41 fastest km - Max HR 152 (Ave 135)
Tue 23/2 am: 7.70 km - 4:51 average pace - 4:34 fastest km - Max HR 161 (Ave 143)
.... 400m intervals (x3) - ave pace: 4:13, 4:03, 4:00
I have a bit of a chest cold at the moment so I ran on Wednesday morning with my long sleeved riding shirt on and heated up a bit - it was a cool morning. I ran a 10 km course around town and was happy with the back end.
Wed 24/2 am: 10.09 km - 4:52 average pace - 4:33 fastest km - Max HR 154 (Ave 137)
Thursday was a rest day with a 21 km cycle out to Cape Paterson and back before breakfast.
Fri 26/2 am: 7.81 km - 4:54 average pace - 4:04 fastest km - Max HR 166 (Ave 141)
.... 4x 120m intervals & 1 km interval (ave pace): 3:45, 3:43, 3:18, 3:24 & 4:04 (1 km)
On Saturday it was off to Koonwarra for my fourth consecutive run at parkrun there. I put in a good warm up and was running with Matt Dube at a nice pace - as quick as I've been all year. We had to stop for about 20 seconds in the 4th km - where there are doing works - and then in the last few hundred metres my foot gave way so it was a struggle to the line. After wearing boots to work all week the outside of my right foot had been sore. In the run all was going well but then it just pulled tight, right under the foot. My average stride length was UP to 157 cm, a 2 cm improvement on average.
Sat 27/2 am: 3.23 km - 4:53 average pace - 4:39 fastest km - Max HR 156 (Ave 146)
Sat 27/2 am: Koonwarra parkrun - 21: - 4:03, 4:06, 4:11, 4:20, 4:24 - Ave 4:13 - Max HR 168
Sunday was a (forced) rest day but I did walk around the triathlon at Elwood a bit in the morning then out at the beach in the afternoon.
Monday March 1st to Sunday March 7th
I rested the foot again on Monday but I did cycle in the morning and then walked 3.5 km after work. On Tuesday I drove over to Korumburra to feed my daughter's dogs so there was no time for a run or cycle.
I did get up for that first run on Wednesday morning and was very tentative at first. My first kilometre was a 6:42 but by the fourth I was running at sub 5:30 pace. The foot was fine but a bit stiff. It was ok under the foot where it pulled on Saturday but sore on the outside (where the initial soreness began). After the run I rolled it with a cricket ball and iced the bottom of the foot.
Wed 3/3 am: 4.70 km - 5:56 average pace - 5:30 fastest km
Thu 4/3 am: 4.39 km - 5:35 average pace - 5:08 fastest km - Max HR 157 (Ave 137)
Fri 5/3 am: 5.71 km - 5:20 average pace - 5:05 fastest km - Max HR 157 (Ave 142)
My Friday run was an improvement on Thursday and Thursday an improvement on Wednesday. My foot is very stiff early on and it hurts on the outside edge. On the Friday run, as I turned a corner late in the run, there was a slight pull from underneath but apart from that the underneath has been quite good. I have been rolling it and icing it all week.
On Saturday morning I drove over to Phillip Island with Etsuko for my fourth Phillip Island parkrun. The sky was beautiful as I headed down to the parkrun start on my warmup, with a beam of light escaping the clouds and travelling across the waters of Westernport. My warmup was slow and steady but there were no foot flareups - just a bit of soreness. In parkrun I started slowly and got faster as the run progressed. I got through without any flare ups, running under 24 minutes.
Sat 6/3 am: 2.04 km - 5:35 average pace - 5:20 fastest km - max HR 159 (Ave 144)
Sat 6/3 am: 5km PI parkrun - 23:49 - 4:53, 4:56, 4:42, 4:43, 4:34 - Max HR 166 (Ave 155)
Sun 7/3 am: 7.34 km - 5:09 average pace - 4:46 fastest km - Max HR 153 (Ave 143)
Monday March 8th to Sunday March 14th
With a day off for the Labour Day long weekend I had some time to put in a slightly longer run so headed out to the Desal for two small loops and the big loop. I was pretty happy with my right foot - it was still a little sore / stiff on the outside but is fine underneath. I was happy with my pace progression.
Mon 8/3 am: 10.30 km - 4:56 average pace - 4:39 fastest km - Max HR 158 (Ave 145)
Wed 10/3 am: 7.98 km - 5:00 average pace - 4:49 fastest km - Max HR 154 (Ave 140)
I could not be bothered getting out of bed on Thursday morning when the alarm went off - it was cold and dark. Instead I went to Headlampers after work and ran a slow 10 km.
Thu 11/3 pm: 10.39 km - 5:51 average pace - 5:38 fastest km
Fri 12/3 am: 5.03 km - 5:04 average pace - 4:52 fastest km - Max HR 150 (Ave 138)
Saturday morning was a Koonwarra parkrun and Brett and Emma were there with my new baby grandson, Jack Millar Scorah. Emma just waited while Brett ran and I got to see Jack for a bit after parkrun. My foot was good on a limited warm up and I managed to get back in under 22 minutes, taking it easy.
Sat 13/3 am: 1.33 km - 5:09 average pace - Max HR 158 (Ave 145)
Sat 13/3 am: Koonwarra parkrun 21:55 - 4:18, 4:17, 4:24, 4:35, 4:49 - ave 4:26 - Max HR 164
On Sunday I had the morning off, instead watching Matt in a triathlon at Brighton. I later cycled 21 km in the afternoon.
Monday March 15th to Sunday March 21st
It was a coldish start on Monday morning and I went for a short run looping around the rec reserve area. The foot is feeling much better.
Mon 15/3 am: 6.90 km - 4:57 average pace - 4:45 fastest km
Tue 16/3 am: 11.07 km - 4:53 average pace - 4:37 fastest km x2 - Max HR 159 (Ave 140)
Wed 17/3 am: 7.24 km - 5:10 average pace - 4:50 fastest km - Max HR 160 (Ave 134)
.... increasing stride lengths (ave pace): 3:18, 3:30, 3:34, 3:35, 3:24, 3:15, 3:22
Run New Zealand - Wairoa
The Lake Waikaremoana Track
I had a sore right heel to go with the other foot soreness on Thursday when I woke so I chose to ride instead of run. On Friday it was a real slow start to the run with a really stiff body but my speed progression was pretty good through the run and I was running fluently in the seventh kilometre.
Fri 19/3 7.48 km - 4:59 average pace - 4:22 fastest km - max HR 159 (Ave 139)
Saturday morning was parkrun at Koonwarra. I ran a warm up with Kate and later a cool down with Davin. My run was ok but pace did drop off.
Sat 20/3 am: 3.23 km - 5:24 average pace - 5:22 fastest km - Max HR 142 (Ave 134)
Sat 20/3 am: Koonwarra parkrun 22:03 - 4:08, 4:16, 4:27, 4:34, 4:27 - Max HR 168
Sat 20/3 am: 2.25 km - 5:16 average pace - 5:12 fastest km - Max HR 150 (Ave 143)
After parkrun on Saturday I was at the beach and slipped on some rocks. I caught my fall but bent my first two fingers on me right hand back about 45 degrees. I seem to have damaged a few tendons in the hand. There was a lot of bruising and it was quite swollen. I also landed on my right buttocks and that is a bit stiff too. I had a running rest day on Sunday.
Monday March 22nd to Sunday March 28th
Too much sugar and fast food on the weekend. I just couldn't get going with my run on Monday morning running the whole first half of the 10km run at over 5 minute pace. I seem to have lost fitness!!
Mon 22/3 am: 10.00 km - 5:02 average pace - 4:49 fastest km - Max HR 158 (Ave 140)
Tue 23/3 am: 10.00 km - 5:05 average pace - 4:52 fastest km - Max HR 152 (Ave 138)
The rain from the east coast had reached Wonthaggi by Wednesday morning. It was still mild and humid outside and the rain was only light so I headed out for a short run with some efforts. My first effort got down to 4:10 pace and the second effort dipped just below 4 minute pace. My third effort was down near 4 minute pace and then a stride on the netball court (in the opposite direction) had some pace down below 3:30 pace. I was happy with the return home, running the fifth kilometre in 4:40.
Wed 24/3 am - 5.68 km - 5:02 average pace - 4:40 fastest km - Max HR 173 (Ave 154)
Thu 25/3 am - 6.89 km - 4:58 average pace - 4:33 fastest km - Max HR 165 (Ave 145)
My body has been sore this week - more than usual and running has been hard work and slow. My fingers/hand is on the mend and the soreness is going away. I am really struggling with the swollen legs from the kidney issue though. On Friday I was able to stay in bed a little longer and run a touch later as we weren't needed in at work so early. I ran my 10km course and ran it much better this morning, under 5 minute pace from the second kilometre and finishing in under 48 minutes.
Fri 26/3 am: 10.01 km - 4:47 average pace - 4:34 fastest km - Max HR 172 (Ave 158)
On Saturday I returned as a Run Director at parkrun, managing the Koonwarra parkrun for the morning. It was a wet morning and we fortunately had a runner with a canopy on their 4wd so we did get some shelter. I made Saturday a day off. I rode to Kilcunda and back in the afternoon.
Sun 28/3 am: 4.00 km - 4:53 average pace - 4:47 fastest km - Max HR 162 (Ave 142)
Sun 28/3 am: 4.53 km - 4:49 average pace - 4:43 fastest km - Max HR 172 (Ave 163)
Monday March 29th to Sunday April 4th
After my biggest running week in a while (over 50 km) my body feels good. I started the new week with a 1600 / 400 metre interval session, fitting in three 400m intervals.
Mon 29/3 am: 7.16 km - 4:49 average pace - 4:28 fastest km - Max HR 171 (Ave 150)
Tue 30/3 am: 10.07 km - 4:52 average pace - 4:14 fastest km - Max HR 174 (Ave 157)
.... 3x 1km intervals (ave pace): 4:32, 4:19, 4:14
Wed 31/3 am: 7.23 km - 5:02 average pace - 4:41 fastest km - Max HR 171 (Ave 157)
It was a cold morning on Thursday with only 7 degrees as I started my run. I ran the 10 km course under clear skies and through fog patches. My body is feeling quite good at the moment and I am starting to run a lot better. This run I ran the first kilometre in under 5:30 (warm up) and then was under 5 minute pace from the second kilometre. I was able to maintain good pace through the run. I am now in a good place to launch into the VCCL and AV cross country seasons for winter.
Thu 1/4 am: 10.00 km - 4:50 average pace - 4:34 fastest km - Max HR 180 (ave 156)
