.... follows 75 - Entering 2022 full of hope
With a bit of hard work and some medical success there have been significant improvements in running speed and endurance. On Saturday I ran my fastest 5 km in seven months with some real consistent speed in the second half. The swelling in my legs has reduced and I have an appointment with my specialist this week.
Now is the time to find some events, with events returning after being dormant during the Covid scare. The goal will be to run a 10 km ebent in under 43 minutes and then find improvement from there.
I'm also at the tail end of my virtual lap of New Zealand in Run the World.
Monday February 21st to Sunday February 27th
On Monday morning I walked in Inverloch with a friend, saving my legs for intervals on Monday after work. My legs felt really good for the session and I ran with some real speed at times, running in the springy Saucony runners that came from Davin.
Mon 21/2 pm: 5,20 km - 5:04 average pace - 4:48 fastest km - Ave stride 1.34 m
.... 50m & 100m # intervals (ave pace): 3:31, 3:03, 2:58 # / 2:53, 3:11 (60m)
................................................................3:30, 2:55, 3:13 # / 2:59, 3:23, 3:16 #
Tue 22/2 am: 10.03 km - 5:13 average pace - 4:58 fastest km - Ave stride 1.30 m
I've been a bit stiff and sore this week. The old knee - hip issue is back. I think the knee is back in place but the hip and back are pretty stiff first thing. Tuesday's run was a real slow start. I was much better on Wednesday and loosened up really well. I ran six intervals at the netball courts, getting faster than 20 k,/h in each of the last four intervals. I peaked at 2:45 pace during the sixth interval.
Wed 23/2 am: 6.74 km - 4:56 average pace - 5:34 fastest km - Ave stride 1.38 m
.... 125 m intervals (ave pace): 3:14, 3:25, 3:12, 3:05, 3:04, 2:56
Thu 24/2 pm: 4.97 km - 5:55 average pace - 5:33 fastest km - Ave stride 1.16 m
As parkrun morning dawned the massive easterly that we have had all summer was back. It was a real hard push from west to east on the parkrun course pushing Jack in the jogger.
Sat 26/2 am: Inv parkrun - 23:42 - 4:43, 3:45, 4:46, 4:50, 4:34 - Ave stride 1.36 m
Sunday was a day off running, a rarity for a weekend.
Monday February 28th to Sunday March 6th
No run on Monday morning but I cycled 14 km instead. After work I ran inyervals at the Road Runners session. I ran the interval course (3) west of the Angling club as well as the camp ground speed bumps (2) east of the Angling club. There are four intervals, running fast, rest etc between each speed bump.
Mon 28/2 pm: 6.57 km - 5:15 average pace - 5:01 fastest km - Ave stride 1.28 m
.... 3x west int (Ave): 4:26 (50), 4:02 (50), 3:54 (100)
.... 8x east (Ave): 3:52, 4:14, 3:56, 4:12, 4:02, 3:41, 3:48, 4:17
.... 3x west int (Ave): 3:24 (50), 3:38 (50), 3:54 (100)
.... 8x east (Ave): 3:28, 3:46, 3:37, 3:50, 3:35, 3:27, 3:44, 3:51
.... 3x west int (Ave): 3:32 (50), 3:16 (50), 3:51 (100)
Tue 1/3 am: 8.10 km - 5:16 average pace - 4:47 fastest km - Ave stride 1.30 m
Wed 2/3 am: 6.06 km - 5:16 average pace - 5:09 fastest km - Ave stride 1.30 m
.... 6x 125 m intervals (ave speed): 3:43, 3:34, 3:36, 3:19, 3:25, 3:10
My knee / hip problem had been with me for over a week so I took a couple of days off running on Thursday and Friday, with a cycle on Friday morning. On Friday I was able to finally manipulate my knee back into it's correct position.
The rain came on Friday night and was constant. It stopped just in time for parkrun. I went across to Phillip Island for a run on the damp gravel.
Sat 5/3 am: 2.13 km - 5:07 average pace - Ave stride 1.31 m
Sat 5/3 am: Churchill Is parkrun - 4:35, 4:27, 4:34, 4:54, 4:37 - 22:59 - Ave stride 1.39 m
Sun 6/3 am: 10.33 km - 5:11 average pace - 4:51 fastest km - Ave stride 1.31 m
Monday March 7th to Sunday March 13th
After a rough weekend I needed a short run to start the week so I ran into town and back. Given that I ran in the morning I chose not to run the the Road Runners interval session.
Mon 7/3 am: 5.00 km - 5:09 average pace - 4:55 fastest km - Ave stride 1.31 m
Tue 8/3 am: 10.04 km - 5:08 average pace - 4:49 fastest km - Ave stride 1.32 m
The knee feels ok but the back and hip are stiff first thing in the mornings. On Wednesday I stretched and then started off slowly but started to feel good about 500 metres in. From there I ran well, getting in som fast intervals.
Wed 9/3 am: 6.02 km - 5:07 average pace - 4:45 fastest km - Ave stride 1.31 m
.... 7x 125m (ave pace): 3:35, 3:43, 3:31, 3:19, 3:30, 2:59, 3:14
I ran with Mal and Etty on the bike at Headlampers on Thursday after work.
Thu 10/3 pm: 5.45 km - 5:36 average pace - 5:19 fastest km - Ave stride 1.22 m
I had a rest on Friday and went for a short morning cycle instead. On Saturday the perfect day dawned for parkrun - sunny and a light breeze. I ran with Jack for all but the final 500 m when Emma took him.
Sat 12/3 am: 2.81 km - 5:03 average pace - 4:54 fastest km - Ave stride 1.31 m
Sat 12/3 am: Inv parkrun 23:20 - 4:46, 4:52, 4:43, 4:37, 4:37 - Ave stride 1.35 m
I had a rest day on Sunday.
Monday March 14th to Sunday March 20th
Labor Day on Monday so I was able to get in a good solid run at Inverloch
Mon 14/3 am: 8.02 km - 4:56 average pace - 4:42 fastest km - Ave stride 1.39 m
Wed 16/3 am: 6.06 km - 5:13 average pace - 4:25 fastest km - Ave stride 1.33 m
.... 6x 125 m intervals & 280 m stride (ave): 3:33, 3:33, 3:32, 3:29, 3:16, 3:04 & 4:00
With days off on Tuesday and Wednewsday my body is resting. I have a sore big toe on the right foot. I also have much of the swelling returning in the legs. On Friday I set out to run four of the 280 metre strides at 4 minute pace. I exceeded expectations, running six and comfortably running them all sub four minute paced.
Fri 18/3 am: 8.25 km - 5:04 average pace - 4:38 fastest km - Ave stride 1.34 m
.... 6x 280 m stides (ave): 4:01, 4:05, 3:50, 4:00, 3:52, 3:45
Saturday morning and I was at Inverloch parkrun without Jack to push. I enjoyed the solo hitout but the legs were a bit weary from the intervals during the week. I ran some nice consistent pace though.
Sat 19/3 am: 5:20 average pace - 5:15 fastest km - Ave stride 1.29 m
Sat 19/3 am: Inv parkrun 22:43 - 4:32, 4:36, 4:39, 4:36, 4:30 - Ave stride 1.42 m
Sunday turned out to be another rest day.
Monday March 21st to Sunday March 27th
Under a spectacular sunrise I started the new week with a longer run.
Mon 21/3 am: 9.55 km - 5:13 average pace - 4:55 fastest km - Ave stride 1.31 m
Tue 22/3 am: 8.23 km - 5:12 average pace - 4:51 fastest km - Ave stride 1.33 m
It was a stiff, slow start on Wednesday. My weight is up again and I have the swelling back. On top of that my back is quite stiff at times. The run Wednesday started slowly but I did have good speed in the strides, after warming up
Wed 23/3 am: 6.06 km - 5:07 average pace - 4:37 fastest km - Ave stride 1.33 m
.... 5x 280m intervals (ave pace): 4:01, 3:48, 3:49, 3:49, 3:47
Thursday was a day off to rest a stiff body. At school I played staff versus student netball and have pulled up even more stiff. I loosened a bit on the Friday morning run but stiffened again at night.
Fri 25/3 am: 6.90 km - 5:06 average pace - 4:54 fastest km - Ave stride 1.33 m
Saturday morning dawned as a perfect Autumn morning with crisp air, clear skies and no breeze. Jack was sleeping in so I got in a solo run.
Sat 26/3 am: 3,28 km - 5:09 average pace - 4:50 fastest km - Ave stride 1.31 m
Sat 26/3 am: Inv parkrun - 22:18 - 4:28, 4:27, 4:31, 4:26, 4:31 - Ave stride 1.44 m
Sunday was a day off after a sleep over in Inverloch and with an early start to get to the footy.
Monday March 28th to Sunday April 4th
I ran under a beautiful sun rise on Monday morning but I was feeling quite flat. There was never really any speed and it was hard yakka all the way. I'm still paying the price for my netball game last week with my knee / hip issue.
Mon 28/3 am: 6.34 km - 5:18 average pace - 5:06 fastest km - Ave stride 1.28 m
Tuesday was another day off. It was dark and my body was sore so I stayed in bed.
Wed 30/3 am: 7.04 km - 4:57 average pace - 4:36 fastest km - Ave stride 1.36 m
.... 5x 280 m intervals (ave pace): 3:54, 3:07, 3:59, 3:52, 3:55
On Thursday morning I ran a fartlek with six intervals ranging from 160 to 600 metres. The lactic acid set in after the third stride and it was a tough return.
Thu 31/3 am: 7.43 km - 5:02 average pace - 4:41 fastest km - Ave stride 1.35 m
.... 6x fartlek: 350 / 4:17, 270 / 4:09, 4:20 / 4:08, 600 / 4:31, 570 / 4:21, 160 / 3:55
Another rest day on Friday. It was a cold(ish) and dark morning and there was no motivation to get out of bed. I did get up on Saturday, for parkrun. Now of our long-term regulars, Ina Kelly, ran her 250th.
Sat 2/4 am: 3.10 km - 5:09 average pace - 4:57 fastest km - Ave stride 1.34 m
Sat 2/4 am - Inv parkrun - 22:15 - 4:29, 4:23, 4:29, 4:32, 4:28 - Ave stride 1.45 m
Sat 2/4 am: 2.26 km - 5:13 average pace - 4:59 fastest km - Ave stride 1.29 m
Sunday was a rest day with a sleep in staying in Melbourne.
Monday April 4th to Sunday April 10th
At the start of week 10 of the school term I am quite exhausted. The goal this week was to step up the running a little to prepare for a big two weeks of holidays.
Mon 4/4 am: 6.45 km - 5:09 average pace - 5:03 x2 fastest km - Ave stride 1.29 m
Another rest day on Tuesday with a walk in Inverloch before work. On Wednesday morning I ran intervals on the netball courts running 3/4 sides trying to be just under 4 minute pace.
Wed 6/4 am: 8.6 km - 5:00 average pace - 4:44 fastest km - Ave stride 1.34 m
.... 6x 275 m intervals (ave pace): 3:59, 3:55, 3:50, 3:54, 3:45, 3:49
Thu 7/4 am: 10.08 km - 5:06 average pace - 4:55 fastest km - Ave stride 1.32 m
Fri 8/4 am: 5.22 km - 5:05 average pace - 4:51 fastest km - Ave stride 1.31 m
Saturday was parkrun at Inverloch. My warm up consisted of a couple of runs out to Pensioners Point, first with the shovel and then with the broom, to remove sand from the path. I felt flat whan I got up in the morning - the tired that comes with end of term - so i decided it would be a slower run this week.
Sat 9/4 am: 1.18 km - 5:10 average pace - Ave stride 1.28 m
Sat 9/4 am: Inv parkrun - 23:48 - 4:47, 4:50, 4:52, 4:56, 4:43 - Ave stride 1.45 m
Sat 9/4 am: 4.14 km - 5:26 average pace - 5:16 fastest km - Ave stride 1.26 m
Monday April 11th to Sunday April 17th
I started the school holidays with a lie in bed and then went out for a late morning run at the Desal. I got both distance and speed into the run.
Mon 11/4 am: 10.76 km - 4:57 average pace - 4:43 fastest km - Ave stride 1.36 m
Tue 12/4 am: 9.04 km - 4:58 average pace - 4:31 fastest km - Ave stride 1.35 m
.... 4x 275 m intervals (ave pace): 3:50, 4:01, 3:50, 3:45
Wed 13/4 am: 9.60 km - 5:18 average pace - 5:09 fastest km - Ave stride 1.28 m
Thu 14/4 am: 5.93 km - 4:57 average pace - 4:26 fastest km - Ave stride 1.36 m
.... 6x 125 m intervals (ave pace): 3:16, 3:20, 3:01, 2:56, 2:57, 2:53
Friday was a day off running with a cycle instead. Going into parkrun fresh led to my fastest time in 2 months.
Sat 16/4 am: 3.25 km - 5:08 average pace - 4:55 fastest km - Ave stride 1.29 m
Sat 16/4 am: Inv parkrun 21:55 - 4:25, 4:24, 4:36, 4:31, 4:32 - Ave stride 1.43 m
Another rest day on Sunday - Easter Sunday.
Monday April 18th to Sunday April 24th
The lead up to our first Road Runners Handicap race of the season next Sunday. I had a slightly bigger week last week and am looking for similar this week.
Mon 18/4 am: 8.80 km - 5:07 average pace - 4:47 fastest km - Ave stride 1.33 m
Tue 19/4 am: 9.01 km - 4:58 average pace - 4:25 fastest km - Ave stride 1.37 m
.... 4x 275 m intervals (ave pace): 3:46, 3:43, 3:49, 3:49
Wed 20/4 am: 9.40 km - 4:59 average pace - 4:39 fastest km - Ave stride 1.36 m
Thu 21/4 am: 6.77 km - 5:03 average pace - 4:38 fastest km - Ave stride 1.36 m
.... 6x 175 m int (ave pace): 3:29, 3:21, 3:29, 3:12, 3:14, 3:18
Friday was a rest day with an 18 km cycle instead of a run. Then Saturday morning was parkrun with the fast runners on. I ran hard in the 1st, 3rd and 5th kilometres with easy recovery running in the 2nd and 4th.
Sat 23/4 am: 3.24 km - 5:06 average pace - 4:47 fastest km - Ave stride 1.34 m
Sat 23/4 am: Inv parkrun - 22:19 - 4:02, 5:03, 4:03, 5:09, 4:07 - Ave stride 1.45 m
