.... follows 69 - Pre-season for the VCCL season and (hopefully) Aths Vic XCL races in winter
Friday April 2nd to Sunday April 4th - Easter 2020
I was walking on rocks at the beach after work on Thursday - end of term - and my foot hit a rock, gashing my right ball under the big toe. I had a rest day on Good Friday to let it recover and then tested it at parkrun on Saturday. The foot was ok and didn't bleed again but I struggled with the run at Warragul parkrun.
Sat 3/4 am: 2.20 km - 5:26 average pace - 5:24 fastest km - Max HR 164 (Acw 142)
Sat 3/4 am: Warragul parkrun - 22:01 - 4:14, 4:32, 4:21, 4:35, 4:28 - Max HR 172
Sat 3/4 am: 1.28 km - 5:05 average pace
Sun 4/4 am: 8.10 km - 5:03 average pace - 4:47 fastest km - Max HR 157 (Ave 140)
My running form has been at a real low in recent times. Possibly not helped by my Membranous Nephropathy (kidney condition) and treatment for that. I have lost a lot of fitness from not doing longer runs - but on the other side of that is my body is much fresher. In the past week or so I have noticed an improvement in my running and it is reflected in my Strava "fitness and freshness" chart. The fitness level peaked at around 110 in October 2019 and has been down since then. I have recently been down around 70 - near the all time low.
Run New Zealand - Napier
Monday April 5th to Sunday April 11th
Easter Monday - I started the week with a long run out tho Harmers Haven, around Old Boiler Road and back along Cape Paterson road, my 14 km run from the Guide Park. It was my longest run since the half marathon at Melbourne in October 2019. My body felt good. It was a very slow start but the finish was solid.
Mon 5/4 am: 14.11 km - 5:04 average pace - 4:43 fastest km - bad heart rate data.
Tue 6/4 am: 7.30 km - 4:59 average pace - 4:46 fastest km - Ave stride 1.32 m
I was heading off to Mansfield for a couple of nights on Tuesday and so decided that Wednesday and Thursday would be running rest days - with some hiking in there. After my run on Tuesday my right hip / knee problem flared up and I really stiffened up on the right side. I probably wouldn't have run anyway.
I was out on Friday morning, back home and running at Inverloch. It was a rusty start but the hip was starting to loosen a little. The gash on the ball of my left foot is a concern too. It appears to be healing well - I am off the blood thinners - but looks like there will be a fair scar. It is well wrapped at the moment. I did settle into some nice sub 5 pace in the second half of the coastal run.
Fri 9/4 am: 7.01 km - 5:04 average pace - 4:48 fastest km - Ave stride 1.30 m
On Saturday morning I was back at Inverloch parkrun for the first time in over a year. Emma, Brett and little Jack (in the pram) joined me there. It was great to be back and one of my faster runs for a while. After the fast start I held my pace pretty consistently. My heart did feel a bit stressed during the run though. My foot and legs were ok.
Sat 10/4 am: 3.29 km - 5:00 average pace - 4:41 fastest km - Ave stride 1.30 m
Sat 10/4 am: Inverloch parkrun 5km - 4:07, 4:22, 4:23, 4:21, 4:21 - Ave stride 1.46 m
Sun 11/4 am: 4.27 km - 5:03 average pace - 4:53 fastest km - Ave stride 1.28 m
Monday April 12th to Sunday April 18th
I started the week with a run on the 10 km loop, deciding to run without looking at my watch. It was a bit slower. I felt a bit lethargic during the run.There were only two sub-5 minute kilometres. This week I am travelling to Echuca and plan to make it a big running week.
Mon 12/4 am: 10.04 km - 5:08 average pace - 4:58 fastest km - Ave stride 1.30 m
On Tuesday morning I was up very early and on the road to Echuca. I got to Hedelberg by 7am and ran 8 km along the river, breaking up the drive. After settling into Moama I went for a short run but it was hard work after driving all day.
Tue 13/4 am: 8.13 km - 4:56 average pace - 4:37 fastest km - Ave stride 1.34 m
Tue 13/4 pm: 3.36 km - 5:13 average pace - 5:02 fastest km - Ave stride 1.27 m
Wed 14/4 am: 11.22 km - 5:00 average pace - 4:45 fastest km - Ave stride 1.30 m
.... 5x 400m int (ave pace): 4:30, 4:33, 4:13, 4:15, 4:33
I ran my second double-up in a row on Wednesday afternoon, after not having run a double-up in ages. On top of that it involved sprint intervals that were the length of the oval, goal to goal. I loosened up in the session and, while it was hard work, they were better than expected.
Wed 14/4 pm: 3.54 km - 4:56 average pace - 4:34 fastest km - Ave stride 1.33 m
.... 6x m intervals (ave pace): 3:42, 3:48, 3:35, 3:39, 3:35, 3:34
Thu 15/4 am: 8.06 km - 5:19 average pace - 4:58 x2 fastest km - Ave Stride 1.23 m
Friday was a rest day as I drove home after a big three days of running. I picked up my rejuvenated bike after getting home but didn't get the chance to ride it. It has 2 new tyres, a new cassette and a new chain.
Saturday morning ot was off to Koonwarra for parkrun number 292.
Sat 17/4 am: 3.16 km - 4:49 average pace - 4:39 fastest km - Ave stride 1.33 m
Sat 17/4 am: Koonwarra parkrun - 21:34 - 4:06, 4:07, 4:15, 4:25, 4:27 - Ave stride: 1.47 m
I got out to the Desal at lunch time on Sunday to finish off a biggish running week. In the past four weeks i have had three 50 plus km weeks to try and build fitness. I don't feel very fit though so there appears to be still a long way to go.
Sun 18/4 pm: 5.61 km - 4:52 average pace - 4:45 fastest km - Ave stride: 1.34 m
Monday April 19th to Sunday April 25th
I started the new week - a race week with the first VCCL event on Saturday - with an interval session, 400 m intervals at the end of a 1600 easy. I woke very stiff and it took a bit to warm up.
Mon 19/4 am: 8.75 km - 5:02 average pace - 4:37 fastest km - Ave stride: 1.31 m
.... 4x 400m intervals (ave pace): 4:08, 4:15, 4:13, 4:05
Tue 20/4 am: 5.44 km - 5:02 average pace - 4:59 fastest km - Ave stride: 1.28 m
I went out for a longer progression run on Wednesday morning. My body felt good when I woke up and, although I was slow as I warmed up, I ran well from the start knowing I would be able to progress. In each of the last three kilometres I was able to make a 10 second improvement - 4:46, 4:36, 4:26.
Wed 21/4 am: 10.05 km - 4:54 average pace - 4:26 fastest km - Ave stride 1.36 m
Run New Zealand - Lake Taupo
The loose plan going into race one on Saturday is to have a rest day on Thursday - I did do some walking - and then a short sharp run on Friday. It was pouring rain as I was stretching for the Friday run but I had seen a break on the radar. I went out and was happy with the pace mostly - I did run in a jacket. I had the one fast stretch where I got down to about 4:05 pace.
Fri 23/4 am: 4.81 km - 4:55 average pace - 4:23 fastest km - Ave stride: 1.33 m
Saturday was the start of the VCCL season with the runners meeting at Jells parkrun. I had a good start (on the down hill) but struggled in the latter stages of the run. I was under 21 minutes for the first time in a while.
Sat 24/4 am: 3.77 km - 5:17 average pace - 5:01 fastest km - Ave stride: 1.27 m
Sat 24/4 am: Jells parkrun - 20:57 - 3:54, 4:25, 4:08, 4:38 - Ave stride: 1.49 m
Sat 24/4 am: 3.05 km - 6:07 average pace - 6:01 fastest km - Ave stride: 1.10 m
On Sunday I took a break and went for a 5 km walk with Ann instead.
Monday April 26th to Sunday May 2nd
I started the new week with an interval session, setting my watch up for 250 metre intervals with a 750 metre recovery. The intervals were mostly in the 3:40s which was a good sign that I am moving forward.
Mon 26/4 am: 8.33 km - 4:53 average pace - 4:39 fastest km - Ave stride: 1.36 m
.... 7x intervals (ave pace): 4:05 (4:05) - 6x 250m - 4:20, 3:44, 3:48, 3:44, 3:56, 3:44
The plan for Tuesday was to get in some running quality. I headed out on the 10 km course to run 3 km step ups. Sets of 3 km where each was faster and then drop back pace for the fourth and go again. I was running rally nicely in the third km - under 4 minute pace - when I pulled a muscle in my back. It felt like I was shot. I pulled it back a bit but stayed on course and was able to continue with the step-ups but at a lower quality. After work I planned some short intervals. Despite a stiff back I went anyway. I ran six 150m intervals. The pace was as good as anything in recent times. I started a supplement - CoQ10 - on Friday to make up for the use of statins. My chiro / naturopath suggested it. It is meant to increase energy levels. Early indications are good.
Tue 27/4 am: 10.12 km - 4:48 average pace - 4:14 fastest km - Ave stride 1.36 m
.... km intervals (ave pace 3rd, 6th & 9th km): 4:24, 4:14, 4:20
Tue 27/4 pm: 4.01 km - 4:50 average pace - 4:36 fastest km - Ave stride 1.36 m
.... 6x 175 m intervals (ave pace): 3:37, 3:25, 3:31, 3:38, 3:23, 3:31
Wed 28/4 am: 5.14 km - 5:18 average pace - 4:56 fastest km - Ave stride 1.24 m
On Thursday morning I had a rest from running and instead cycled out to Cape Paterson in the cold. It was a frosty morning and the hands were very cold at the end.
Fri 30/4 am: 5.47 km - 4:55 average pace - 4:32 fastest km - Ave stride 1.34 m
On Saturday morning I pushed my 2 month old grandson Jack in the pram at Koonwarra parkrun, walking all the way. I got back in just under 53 minutes. Emma walked most of the way with me but got to jog off for a little bit near the end.
Later I mad my race debut, running for the VCCL over 50 team in the AV XCR Race 1 at Jells park. It was 24 degrees when I ran. Most runners blew up in the heat. The fourth kilometre was the only real part that I was disappointed with. The course was very much up and down,
Sat 1/5 pm: 2.07 km - 5:11 average pace - 4:49 fastest km - Ave stride 1.29 m
Sat 1/5 pm: 1.01 km - 4:39 average pace - Ave stride 1.42 m
Sat 1/5 pm: AV 6km race - 26:39 - 4:15, 4:20, 4:21, 4:49, 4:40, 4:28 - Ave stride 1.41 m
Sat 1/5 pm: 0.34 km - 5:54 average pace
Sat 1/5 pm: 1.97 km - 6:39 average pace
Sunday was a rest day with a short walk. My right hip / knee issue flared during the race but not in a real severe way.
Monday May 3rd to Sunday May 9th
With Lardner Park on the horizon and the hills of Jells in the memory I sought out some hills for my Monday intervals and ran the three hill segment in town.
Mon 3/5 am: 7.16 km - 4:56 average pace - 4:39 fastest km - Ave stride 1.34 m
.... 6x 500m intervals (ave pace): 4:08, 4:24, 4:18, 4:04, 4:06, 4:32
Mon 3/5 pm: 4.13 km - 5:08 average pace - 4:45 fastest km - Ave stride 1.30 m
.... 6x 150m intervals (ave pace): 3:52, 3:33, 3:42, 3:30, 3:37, 3:37
Tue 4/5 am: 10.03 km - 5:02 average pace - 4:44 fastest km - Ave stride 1.32 m
Wed 5/5 am: 5.45 km - 5:05 average pace - 446 fastest km - Ave stride 1.28 m
Thu 6/5 pm: 10.04 km - 5:32 average pace - 5:22 fastest km x3 - Ave stride 1.21 m
Friday was a rest day from running but I cycled 16 km in the cold and fog before breakfast.
On Saturday it was off to Koonwarra to support Etty on her 100th parkrun. I started on fluid tablets on Friday afternoon and my legs did feel better. I felt I started the run well but I was no faster on the Koonwarra course.
Sat 8/5 am: 2.19 km - 5:03 average pace - Ave stride 1.35 m
Sat 8/5 am: Koonwarra parkrun - 21:30 - 4:07, 4:24, 4:20, 4:22, 4:19 - Ave stride 1.48 m
Sat 8/5 am: 1.30 km - 5:30 average pace - Ave stride 1.24 m
Sun 9/5 am: 10.35 km - 4:53 average pace - 4:41 fastest km - Ave Stride 1.37 m
Monday May 10th to Sunday May 16th
I'm at a low point at the moment with continued knee / back issues. My back is stiffening up during the day a lot. I lay in bed this morning debating internally about whether to go out for a run or just rest. In the end I ran but decided against any intervals. It is going to be a wet week so there may be some forced rest days.
Mon 10/5 am: 6.95 km - 5:09 average pace - 4:59 fastest km - Ave stride 1.30 m
I rested on Tuesday, choosing to have an easy week, to rest the back. By the time I ran on Wednesday morning it was feeling good. I opened up the speed a couple of times later in the run on Wednesday but overall it was a steady effort.
Wed 12/5 am: 7.10 - 5:05 average pace - 4:30 fastest km - Ave stride 1.32 m
Another rest day on Thursday with a quick walk instead. On Friday morning my body was feeling quite good. It was a slow start but I hit some speed on a couple of segments late in the run with two good bursts of sub 4 minute pace.
Fri 14/5 am: 7.07 km - 4:58 average pace - 4:03 fastest km - Ave stride 1.34 m
Saturday morning - cold and windy after it rained all night. This week was parkrun #296, running at Koonwarra this week. It was also a VCCL race but I am so far off the pace here that it is sad. The warm up was pretty ineffective but I did make a good start. Like previous weeks I slowed in the second and then slowed even more for the last two.
Sat 15/5 am: 3.20 km - 5:10 average pace - 4:55 fastest km - Ave stride 1.27 m
Sat 15/5 am: Koonwarra parkrun 22:12 - 4:12, 4:26, 4:25, 4:30, 4:30 - Ave stride 1.43 m
Sat 15/5 am: 3.14 km - 4:56 average pace - 4:47 fastest km - Ave stride 1.31 m
Sun 16/5 am: 12.02 km - 4:58 average pace - 4:43 x2 fastest km - Ave stride 1.35 m
Run New Zealand - Awakino
Monday May 17th to Sunday May 23rd
After what was a big weekend for me I went out for an easier run on Monday morning. My back was a little sore on Sunday evening and when I woke on Monday, but not to the extent as it was last week. I have a 250 metre segment on the east end of my street and put in an effort there, averaging 3:41 pace.
Mon 17/5 am: 6.54 km - 4:57 average pace - 4:33 fastest km - Ave stride 1.34 m
Tue 18/5 am: 7.24 km - 4:59 average pace - 4:33 fastest km - Ave stride 1.33 m
.... 500m intervals (ave pace): 4:18, 4:10, 4:34, 4:10, 4:12
Wed 19/5 am: 7.50 km - 4:56 average pace - 4:14 fastest km - Ave stride 1.34 m
I had a rest day on Thursday, thought about getting up for a cycle but decided against it. Friday was a very slow run in very, very gold air.
Fri 21/5 am: 8.41 km - 5:14 average pace - 4:42 fastest km - Ave stride 1.28 m
On Saturday morning I was the Run Director at Koonwarra parkrun. It was freezing. On the way there I drove through a patch where the temperature was NEGATIVE five degrees. It was minus two at Koonwarra with frost everywhere.
Later in the day I ran a cross country at Lardner Park (near Warragul). It was a tough hilly run and I am really struggling with my lack of fitness. I saw some footage of me running at the half way mark and I am really struggling to get any decent knee lift so that will be my next area of focus in training going forward. In the third and seventh kilometre there are three hill climbs. I was really struggling in the seventh and stopped to walk three times, something that I have never had to do before. I averaged 4:46 pace for the race but finished feeling really disappointed at where my running is at right now.
Sat 23/5 pm: 2.91 km - 6:08 average pace
Sat 23/5 pm: 7.87 km - 4:47 average pace - 4:17 fastest km - Ave stride 1.36 m
Sat 23/5 pm: 0.53 km - 6:28 average pace
On Sunday morning I took a break and walked at Emerald Lake with Ann. I pulled up ok from the race but I did have a massive cramp in both quads simultaneously on Saturday night, one that lasted for a long while.
No comments:
Post a Comment