.... follows: 73 Can we race again in a Covid world?
Right now I am in terrible shape. I am well ahead of my 2021 goal, getting my 40 km in per week but I have lost speed and fitness. I have Membraneous Nephprophilia - a kidney condition that causes proteins to leak into my system and swell my legs. That doesn't help my running. I am also carrying too many kg. I have had a stressful time of late and eating has been a way to get through, eating and drinking junk! At just ove 88 kg I need to drop at least 3 kg.
In recent times I have included more 10 plus km runs and I will keep doing that. I hav not done any speed work in recent times and it is time to get back to that. I also need to get my core exercises going and I have been back on the punching bag so that will continue.
Monday October 11th to Sunday October 17th
I started the new week with some netball court intervals in my first workout session in quite a while. I ran five strides the length of the courts - a pretty small start, but a start! Then I ran and picked up the pace for a lap of Parklands estate.
Mon 11/10 am: 7.13 km - 5:07 average pace - 4:43 fastest km - Ave stride 1.30 m
.... 5x 125 m intervals: 4:01, 3:53, 3:54, 3:56, 3:49
Tue 12/10 am: 10.11 km - 5:09 average pace - 4:53 fastest km - Ave stride 1.31 m
I gave the legs a rest on Wednesday morning and rod my bike 15 km instead. On Thursday I went out to run 800 rest / 200 intervals. It was hard work and they were not particularly fast. I weighed in this morning at a long time high of 89.8 kg, the heaviest I've been in almost a decade!. This morning I added a short weights session to my punching bag and core sessions - after the run.
Thu 14/10 am: 6.28 km - 5:11 average pace - 4:55 fastest km - Ave stride 1.29 m
.... 6x 200m intervals (ave pace): 4:25, 4:45, 4:25, 4:10, 3:45, 4:25
Running on Friday morning and it was a real slog. I have started on speed work this week but during today's run I decided that I need a break. Whether it is 3 days off or a week, I'll let my body decide. I had a 4 day break earlier this year but over the past ten years I have not have many breaks from running. Maybe this will even stretch to 2 weeks? I will be cycling and walking instead of running though.
Fri 15/10 am: 7.35 km - 5:15 average pace - 5:01 fastest km - Ave stride 1.28 m
Sat 16/10: Break Day 1 - Cycling 16 km & Walking 9 km
Sun 17/10: Break Day 2 - Cycling 18 km & Walking 6 km
Monday October 18th to Sunday October 24th
Mon 18/10: Break Day 3 - Cycling 15 km & Walking 3 km
Tue 19/10: Break Day 4 - Cycling 20 km & Walking 6 km
Wed 20/10: Break Day 5 - Cycling 11 km
Thu 21/10: Break Day 6 - Cycling 16 km
Fri 22/10: Break Day 7 - Cycling 17 km
After SEVEN days without running - my longest spell since before 2013 - I headed out to the Desal to run 5 km without a warmup. It was a slow start but the progression was good and I did have some good sub five pace in the last 2 km.
Sat 23/10 am: 5.50 km - 5:32, 5:20, 5:13, 4:56, 4:50 - Ave pace 5:09 - Ave stride 1.31 m
Sun 24/10 am: 9.53 km - 5:10 average pace - 4:58 fastest km - Ave stride 1.29 m
Monday October 25th to Sunday October 31st
I started the new week with a running rest day. I will settle into 2 days on / 1 day off for a little bit now. I did get up and go for a 15 km cycle though instead.
Tue 26/10 am: 6.37 km - 5:03 average pace - 4:42 x2 fastest km - Ave stride 1.35 m
.... 6x 125m intervals (ave pace): 3:45, 3:42, 3:31, 3:34, 3:24, 3:11
Wed 27/10 am: 10.07 km - 5:07 average pace - 4:53 fastest km - Ave stride 1.30 m
Thu 28/10 pm:
On Saturday morning TOC (Tony) finished his second lap of Run Down Under and a group of us met at the parkrun course to celebrate the run with him.
Sat 30/10 am: 3.26 km - 5:09 average pace - 4:54 average pace - Ave stride 1.32 m
Sat 30/10 am: 5.01 km - 25:42 - 5:37, 5:11, 5:04, 4:56, 4:51 - Average stride 1.29 m
Sat 30/10 am: 0.27 km - 4:48 average pace
Sun 31/10 am: 10.05 km - 5:01 average pace - 4:46 fastest km - Ave stride 1.33 m
Monday November 1st to Sunday November 7th
I started the week with a run out at the Desal. It was later in the morning as I was home for Cup weekend.
Mon 1/11 am: 8.23 km - 5:03 average pace - 4:47 fastest km - Ave stride 1.33 m
Tuesday was a running rest day but I cycled 20 km to Cape Paterson and back. I followed up with a speed session on Wednesday morning. I was extremely stiff at the start, particularly in the left ankle. It loosened up well in the warm up though and the intervals ended up being quite good.
Wed 3/11 am: 6.51 km - 4:57 average pace - 4:44 fastest km - Ave stride 1.34 m
.... 6x 125m intervals (ave pace): 3:13, 3:32, 3:23, 3:15, 3:23, 3:22
Thursday was a long run and the left ankle was stiff at the start again and sore during the run. I ran ok, averaging under 5 minute pace for the first time in a while on a longer run.
Thu 4/11 am: 10.03 km - 4:59 average pace - 4:47 fastest km - Ave stride 1.35 m
I had a rest on Friday to let the soreness on the left angle settle down. I did get up and have a cycle to Cape Paterson and back before breakfast. On Saturday I arranged a (not) parkrun at Inverloch, over Townsend Bluff.
Sat 6/11 am: 2.02 km - 5:23 average pace - 5:13 fastest km - Ave stride 1.24 m
Sat 6/11 am: 5km - 25:05 - 5:38, 5:15, 5:22, 4:35, 4:26 - Ave stride 1.31 m
I wanted a longer run on Sunday because I have 13 km at Afterglow in a fortnight. I drove to the Guide Park and ran the Harmers Haven / Wilson Road loop. It was my first long run way back in 2014 and I always find it hard. I was very happy with the pace coming home though.
Sun 7/11 am: 14.01 km - 5:06 average pace - 4:53 fastest km - Ave stride 1.31 m
Monday November 8th to Sunday November 14th
I started the week with a rest day, cycling to the Dalyston Rail Bridge and back instead.
Tuesday was an interval session with a 3 km warm up at the start. Out on the footpath I found myself running as well as I have in quite some time. Instead of just one set of netball court intervals I ran the first set of six, did a slow recovery around the oval and then ran another four intervals. The last two averaged sub 3:10 pace!
Tue 9/11 am: 8.13 km - 4:59 average pace - 4:47 fastest km - Ave stride 1.35 m
.... 6x 125 m strides (ave pace): 3:30, 3:36, 3:23, 3:31, 3:24, 3:25
.... 4x 125 m strides (ave pace): 3:24, 3:20, 3:09, 3:10
Rain, rain, rain!!!! Wednesday morning was wet and I stayed in bed for an unscheduled day off. I had hoped to get a slow recovery run in.
Thu 11/11 am: 10.03 km - 5:09 average pace - 5:01 fastest km - Ave stride 1.32 m
Fri 12/11 am: 8.53 km - 5:17 average pace - 5:06 fastest km - Ave stride 1.27 m
The run on Friday ended up being the slow recovery that I wanted on Wednesday. It had rained again on Thursday night and just stopped long enough for me to get my run in.
Saturday morning and there is still no parkrun so I had organised a Road Runners (not) parkrun in Newhaven. It rained all night and stopped just before 8 am. We had about ten runners turn up for a run on the loop. I ran with Caroline as I paces matched well. We both ran a touch quicker than expected, pushing each other along. As it turned out the run was my best since a parkrun right at the start of July.
Sat 13/11 am: 2.14 km - 5:07 average pace - 4:52 fastest km - Ave stride 1.30 m
Sat 13/11 am: 5 km - 22:14 - 4:26, 4:29, 4:22, 4:26, 4:28 - Ave stride 1.44 m
Sat 13/11 am: 0.85 km - 5:09 average pace
Sun 14/11 am: 9.42 km - 5:27 average pace - 5:11 fastest km - Ave stride 1.24 m
Monday November 15th to Sunday November 21st
Monday was a rest day and it was too wet and windy to cycle so it was a total rest.
Tue 16/11 am: 9.05 km - 5:08 average pace - 4:47 fastest km - Ave stride 1.31 m
Wed 17/11 am: 7.67 km - 5:06 average pace - 4:47 fastest km - Ave stride 1.31 m
.... 4x 45 m intervals (ave pace): 3:37, 3:18, 4:12, 3:09
.... 6x 125 m intervals (ave pace): 3:35, 3:21, 3:17, 3:18, 3:15, 3:14
After a rest day on Thursday I had an easy run on Friday morning, joining with Alicia in the middle for a bit of a chat.
Fri 19/11 am: 6.37 km - 5:09 average pace - 4:54 fastest km
On Saturday morning I went to the WRR parkrun replacement from the stump in Inverloch. I coordinated and walked 2 km, chatting along the way. Later I drove to Torquay for Afterglow. I was staying over in a cabin. In the evening we were bussed to Point Addis and then ran back into Torquay on the trails and on the beach. It was a tough run. I never had plans to run hard and stuck to that but I still found the constant up and downs of the trail very tough.
Sat 20/11 pm: 13.27 km - 5:59 average pace - 5:15 fastest km - Ave stride 1.16 m
I pulled up from Afterglow with very sore quads and a stiff left ankle. I didn't run or ride on Sunday.
Monday November 22nd to Sunday November 28th
I woke up feeling quite stiff on Monday, with soreness in the quads. I got out for a short run around town to get the body stretched, finishing my run strongly.
Mon 22/11 am: 5.12 km - 5:12 average pace - 4:45 fastest km - Ave stride 1.29 m
On Tuesday I had to leave early for a 6 hour medical treatment in Clayton. Last Wednesday I had an appointment with my specialist about the Membraneous Nephropathy. As expected it has deteorated. I was basically rushed into the next level of treatment. I was hooked up to a drip for six hours with a drip putting a dose of rituximab through my system with Immuno supression therapy. I have a second dose in two weeks time.
I was back running on Wednesday morning and had a faster run.
Wed 24/11 am: 5.17 km - 4:58 average pace - 4:46 fastest km - Ave stride 1.35 m
Thu 25/11 am: 8.67 km - 5:04 average pace - 4:50 x2 fastest km - Ave stride 1.32 m
Fri 26/11 am: 4.22 km - 5:05 average pace - 4:48 fastest km - Ave stride 1.31 m
.... 6x 125 m intervals (ave pace): 3:28, 3:19, 3:17, 3:33, 3:06, 3:09
It's Saturday!!! And parkrun is back!!!! It has been more than 2 months since that one-off parkrun in September and more months before that but, as the world returns to some sort of normality, we are again allowed to gather on a Saturday morning and parkrun. In the time off Jack has grown and is almost 9 months now. He is ready to go in the jogger and that is what we did today. I pushed the jogger for 5 km, my first time ever - so I'm claiming it as a jogger PB - and Brett ran with me. Emma jogged at her pace (and did well). Jack had a ball. He was making all sorts of noises as we ran along the pathway.
Sat 27/11 am: 3.25 km - 5:08 average pace - 4:51 fastest km - Ave stride 1.30 m
Sat 27/11 am: Inv parkrun - 26:28 - 5:31, 5:18, 5:29, 5:10, 4:59 - 23rd - Ave stride 1.28 m
Sunday turned into a rest day with a trip down to Melbourne.
Monday November 29th to Sunday December 5th
I started the new week feeling quite fresh and put in a double interval session with six of the long netball court intervals followed by six three-court intervals. I flew in the sixth long interval, averaging under 3 minute pace.
Mon 29/11 am: 7.21 km - 4:58 average pace - 4:45 fastest km - Ave stride 1.33 m
.... 6x 125 m intervals (ave pace): 3:14, 3:19, 3:18, 3:17, 3:17, 2:58
.... 6x 45 m intervals (ave pace): 3:23, 3:36, 3:13, 3:09, 2:59, 3:04
Tue 30/11 am: 10.02 km - 5:07 acerage pace - 4:55 fastest km - Ave stride 1.31 m
Thu 2/12 am: 7.07 km - 4:55 average pace - 4:28 fastest km - Ave stride 1.35 m
.... 6x 125 m intervals (ave pace): 3:29, 3:33, 3:12, 3:15, 3:09, 3:05
Fri 3/12 am:
On Saturday morning I ran with Jack in the jogger again and smashed last week's time for a new PB.
Sat 4/12 am: 3.26 km - 5:02 average pace - 4:40 fastest km - Ave stride 1.34 m
Sat 4/12 am: Inv parkrun - 25:12 - 5:01, 5:00, 5:06, 5:12, 5:10 - Ave stride 1.47 m
Sun 5/12 am: 10.05 km - 5:29 average pace - 4:52 fastest km - Ave stride 1.28 m
Monday December 6th to Sunday December 12th
I started the week as I finished the previous one - running very slowly. I didn't intend to be that slow but I just had nothing. I matched the run with a cycle, as I have done a bit recently in the mornings.
Mon 6/12 am: 5.20 km - 5:11 average pace - 4:53 fastest km - Ave stride 1.27 m
Tuesday was my second treatment at Monash Medical Centre so it was an early rise for a long drive and no time for a run or cycle.
Wed 8/12 am: 6.70 km - 4:57 average pace - 4:38 fastest km - Ave stride 1.35 m
.... 6x 125 m intervals (ave pace): 3:18, 3:10, 2:56, 3:05, 3:08, 3:06
After a Covid recess in 2020 the Wonthaggi Road Runners pizza run was back in 2021 with the group running between Koonwarra and Meeniyan and then eating pizzas at the end. I've been busy organising it this week and it has worn me out but it was a great evening with my running family. I only had a short run and walked in the middle with Emma.
Thu 9/12 pm: 1.04 km - 5:04 average pace
Thu 9/12 pm: 2.06 km - 5:07 average pace
Fri 10/12 am: 7.24 km - 4:58 average pace - 4:47 fastest km - Ave stride 1.35 m
I volunteered as photographer at parkrun on Saturday morning and then headed into Melbourne for my 10 km run at the Melbourne marathon festival.
Sat 11/12 pm: 2.02 km - 5:19 average pace - 5:01 fastest km - Ave stride 1.26 m
Sat 11/12 pm: 10km - 48:13 - 4:55 average pace - 4:22 fastest km - Ave stride 1.33 m
.... km splits: 4:22, 4:49, 5:08, 5:03, 4:53, 4:50, 4:59, 4:55, 5:05, 5:13
Monday December 13th to Sunday December 19th
I started the week with a bike ride out to Cape Paterson to give the body a bit of a rest - and to make up some distance on my annual cycling goal!
I was out running again on Tuesday morning. It was hard work. I've been burning the candle at both ends and not really eating well so I am quite heavy at the moment. I felt the extra weight on Tuesday's run.
Tue 14/12 am: 5.70 km - 5:17 average pace - 5:03 fastest km - Ave stride 1,28 m
Thu 16/12 am: 5.41 km - 5:22 average pace - 5:13 fastest km - Ave stride 1.26 m
It has been another massive week. The last day of school I did bus duty with Jo and then we ran down to Webbs shed but the final day run just wasn't properly organised. There was only Jo, Ross Bramley and I running.
Fri 17/12 am: 6.01 km - 6:38 average pace - 6:20 fastest km - Ave stride 1.06 m
Saturday morning and the parkrun routine is now well established again. It was my third time pushing Jack in the jogger. I pulled up from the Friday slow jog with a sore right hamstring. On top of that it was almost 30 degrees and very humid by 8am when parkrun started. It was a hard slog this week.
Sat 18/12 am: 2.01 km - 5:25 average pace - 5:13 fastest km - Ave stride 1.28 m
Sat 18/12 am: Inv parkrun - 26:41 - 5:08, 5:52, 5:04, 5:23, 5:28 - Ave stride 1.35 m
Sunday was a rest day with a bit of soreness in the right hamstring. I rode 16 km instead.
Monday 20th December to Sunday 26th December
I cycled again on Monday morning to give the leg another day of rest. On Tuesday morning I went out for a run after breakfast. Two kilometers into the run I felt a pull in the right hamstring. I stopped and stretched then tries to set off again but it wasn't happening. The hamstring was strained so I u-turned and set off on the walk home.
The injury appears to have ended my running year a little prematurely. I've reached my goal so I will concentrate on walking and cycling over the next week and a half and hope to be ready to go again on Jan 1st.
Tue 21/12 am: 2.26 km - 5:23 average pace - 5:11 fastest km - Ave stride 1.30 m
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