Sunday March 5th
I ran the KKOT fun run on Sunday morning (see previous blog entry) and then backed up with a 6 km Desal run just before dinner. With 6 km needed for a 60 km week - yes a tad more than the weekly goal! - I headed to the Desal for a loop. I was on pace right away - not really feeling the effects of the morning run. The first was a 4:45 and then I was into sub 4:40 pace. Peak speed was in the fourth, a 4:29. The average pace for the 6.5 km run was 4:35, not bad for a back-up run. My body is really coping well with double-up runs these days.
In this period of running I will need to start lifting the distances (slightly) again. I have the half marathon on the Gold Coast at the start on July. The shorter distances have worked well recently so the rise in distance will be a temporary thing just for the next four months.
Monday March 6th to Sunday March 12th
For the second week in a row I decided not to run on the Monday morning and so only ran the afternoon interval session. Once again it was warm and, this week, there was a strong east wind - not pleasant conditions. It was hard work getting started and motivation was poor. I peaked the first interval at 3:59 pace and ran a 4:53 warm up kilometre. I then started a set of three double up intervals. In the first I peaked and 3:37 (downhill and into the wind) and 3:41 pace on the way back. On the next set I peaked at 3:23 pace (my best) and the 3:37 pace on the way back. The third set had a 3:28 peak and then a 3:35 peak on the return. I then took a toilet break and then ran a loop leaving from the bridge end of the track. I then ran another double-up with a 3:48 peak and a return peak of 3:57. I ran out to the bridge and then ran another, different, loop. On the final return I ran my last interval with my peak pace at 3:38. All up I ran 8 km and averaged 4:38 pace.
On Tuesday morning I set off from home, running into town. It was a quite slowish start as the body loosened up. I didn't hit sub 5 pace until the third, where I ran a 4:46. I quickened a little, slowed a little and then ran at 4:33 pace for the seventh and eighth kilometres. I ran 8.3 km in just over 40 minutes and averaged 4:47 pace.
Wednesday was a planned double-up day. The morning run was a short progression run on the 6 km course. I started with a 5:04 and quickly upped the pace, with a 4:40, 4:24, 4:21, 4:13 and then a 3:57 finish. I ran the course in 26:41 and averaged 4:27 pace.
After work on Wednesday I drove out to Cape Paterson. I started at The Oaks car park and ran around to Shack Bay. I was on pace from the start with a 4:43 to start, although it didn't feel that fast - my legs are much heavier after work. The run out was into the wind and, upon turning, I put in a 4:26 for the third. I ran past The Oaks and into Yancowinna, running the loop there and then heading back to The Oaks. My fifth kilometre was another 4:26. I ran past the car and all the way down the track to the beach, where I soaked in the water. I averaged 4:36 pace for the 25 minute run.
On Thursday morning I was back out running to complete the third run in the set. I decided on a fartlek run, instead of set intervals. I was feeling a little sore so the fartleks would give me flexibility. In the end I ended up doing quite a bit of speed in the run and I loosened up quite nicely. It was a slow start with a 5:23 for the first and a couple of half paced intervals. My third fartlek, almost 2 km in, hit 4:02 pace. The next few were just under 4 minute pace. Five kilometres in I ran back to back fartleks and peaked at 3:48 pace in the second. The next few were a bit slower and then I hit 3:48 pace again on Mary street, just off Wentworth road. I hit 3:33 pace in the final fartlek, approaching Oates road. I finished it off strongly up the home hill. My average pace was 4:41 for the 10 km run, getting back in a touch under 47 minutes.
On Friday I slept in, as it was a day off.
It was out to Inverloch for parkrun on Saturday morning. I had run well during the week and was overdue for a good sub 19. The warm up was great, slow early as I ran out the stiffness, and then good, easy, speed at the end. I averaged 4:39 pace for the 3.8 km run. At the start of parkrun Bill was looking good and there was an ocassional visitor who was usually pretty quick. I made a fast start, taking the lead and holding it throughout. My first was a quick 3:32. This week I was really determined to not drop off pace in a big way in the second. I really pushed hard on the way back and ran a 3:39. I only had a very narrow lead and had to keep pushing out to the bridge and back. I ran a 3:41 and that is where I broke the visitor. I started building a lead in the third and consolidated it in the fourth. The pace did drop back there and it was a 3:47. The gap wasn't insurmountable on the final turn so I really pushed on the way back. I finished strongly - a feature of recent runs - coming home in 3:41. My parkrun time was 18:23 at an average of 3:40 pace - my best run in a few months.
Later on Saturday heather and I drove to Queenscliffe - taking the ferry across the bay - to meet Matt for a triathlon the next day. After we got to the park I settled in and then set off for a run out to Point Lonsdale. I was on 4:50 pace from the start and quickened as the body loosened up. On the beach path, returning, I ran a 4:28 for the sixth and then finished with a 4:29 for the eighth. I averaged 4:38 pace to finish off a pretty speedy day.
I was up early on Sunday morning. On stretching I noticed some tightness in the upper legs, so I stretched well. I set off towards the beach path and then headed into Queenscliffe. The first three kilometres were into the breeze and, some of it, on the beach. It was mostly in the 4:50s. When I hit Queenscliffe streets and started heading back the speed picked up quite a lot. My fourth and fifth were around 4:27 pace and then i finished with a 4:16.All up I ran for 29 minutes, averaging 4:42 pace for the 6.2 km run. Upon cooling I felt a very slight stiffness behind my right knee. I doubt that it will be a problem though.
Monday March 13th to Sunday March 19th
With it being a long weekend I was out running on Monday morning, after a bit of a sleep in. I went out to the Desal plant. I was running at sub 5 minute pace right from the start and down to 4:30 pace in the second kilometre. My pace was quick throughout. I ran most of the way around the loop and then turned back. My eighth kilometre, which went out to the bird hide and back, was a quick 4:22. I ran the 10 km in just a touch over 45 minutes and averaged 4:30 pace for the run. It was quick, but didn't feel forced.
After resting during the day we went out to Inverloch for our weekly Road Runners interval session. The interval weren't real strong today and the session quite short. My first serious interval, around 2 km in, peaked at 3:34 pace and the pace was held well. The next, about 3 km in peaked at 3:31 pace and was held for a longer distance. I backed up with a half-hearted return interval, that peaked at 4:04 pace. The next interval peaked at 3:31 pace and was followed up with a return interval that peaked at 3:58 pace. I finished by getting back out to the bridge for the fifth time and completed 5.2 km of running in 24 minutes. I averaged 4:34 pace.
I followed up on Tuesday morning with a 6 km progression run. I was stiff early and started with a 5 minute kilometre. My progression was rapid (and most of the run forced) with the kilometre speeds being; 4:48, 4:32, 4:30, 4:10 and then a 4:01 to finish. I averaged 4:31 pace, running for a touch over 27 minutes. On Tuesday I started to get a sore throat.
I wasn't feeling the greatest on Wednesday morning but I was determined to fit in a 10 km run. I set up a 4:1 progression on my watch and headed into Wonthaggi. It was a slow start and the first interval peaked at 4:07 very briefly within a 5:10 kilometre. The next two intervals just went under 4 minute pace but the fourth was quite fast, peaking at 3:08 pace. Apart from a 3:31 peak and a 3:33 peak the rest of the intervals were not that inspiring. I averaged 4:41 pace for the 10.1 km run.
I had thought about running twice on Thursday but chose to stay in bed and get a little more sleep. My throat was easing but the nose really started to run on Thursday. My head was really clogged up. We went out to the Desal tracks for a Headlampers run after work. I ran a separate course to the rest of the group because I wanted some good pace. Despite the head I was on pace right from the start, and really forcing it. After a 4:33 start my second was a 4:15. I caught the group and headed out to the bird hide. The path to the bird hide and back is about 750m. When I got back the group were no longer in sight. My pace was pretty much staying at better than 4:30 and the running was much smoother. I ran back to the car park and then across the road, meeting the group at the top of the rise there. On the way back down I ran a 4:10 for my eighth and finished with an average of 4:26 pace. I had run 8.67 km.
Friday, the nose kept running - improving a little - and I had a rest day.
The head was still stuffed up on Saturday morning but, maybe, a little bit better. I went out to parkrun and ran a 3 km warm up with a pretty steep progression. I averaged 4:34 pace. I made a reasonable start to parkrun and had two visitors on my tail right from the start. One took the lead but then slowed so I took it back. I was struggling with my breathing but running on heart and put in a 3:41 first kilometre. With the aim of not losing pace in the second I pushed all the way back to the bridge. My second was a 3:43. I started losing pace in the third, running a 3:47, and kept losing pace in the fourth. We had dropped off one runner but the other visitor ran past me and I had nothing so he built a lead. It was a tough run back to the last turn and the fourth was a 3:54. With the chance of a sub 19 still in play I really tried to push on the way back. It was solo all the way and I got back in 3:50. My official parkrun time was 18:50 with an average of 3:47 pace.
It was a big weekend with a footy practice match on Saturday afternoon and then five hours overnight helping with the timing of a local human powered vehicle grand prix. I got home at 5:30 am on Sunday morning, slept for about 3 to 4 hours and then started the new day (again).
I drove out to the desal plant for a Sunday morning run. I started well progressing with a 4:47, 4:32 and then a 4:16. I was running well, and reasonably comfortably. I held some great sub 4:30 pace throughout and finished with 1.3 km of 4:10 pace. I averaged 4:25 pace for the 8.3 km run.
Monday March 20th to Sunday March 26th
I was up in the dark on Monday morning for a run in the dark. I set out on the 6 km course, feeling a little rusty. It was a slowish start but with a quick progression with a 5:05, 4:44 then a 4:34 in the first half. I steadied with a 4:33 and then finished with a couple of 4:22s. It was my fifth straight run fasted than 13 km/h and my sixteenth straight run faster than 12.8 km/h (4:42 pace). My average pace was 4:37 for this run.
I ran again after work. It had been a tough day, out all morning on a farm, walking up and down a hill on a Science excursion. I was pretty spent before I started. I ran out to the bridge and back, hitting 3:46 on the interval coming back. I doubled up and hit 3:46 pace (with the wind behind me) on the return interval. The next set of intervals had peaks of 3:37 and 3:46 pace. On my third set I had peak speeds of 3:35 and 3:34 pace, running faster with the wind back up the hill. I hit some real pace on the fouth set of intervals with peak pace of 3:17 down hill and 3:16 back up. I ran out and joined a group for my cool down before pushing for one last down hill interval which had a peak pace of 3:16. All up I ran 6 km and averaged 4:29 pace.
I woke up feeling a bit stiff on Tuesday but ran anyway. It was dark and the weather was on the turn but still ok as I started. It was my slowest start in a long time and I never hit sub 5 pace until the third kilometre. I ran into the golf course and then ran the front nine. It was still pretty dark. I hit the 4:40s on the course but slowed again on the run home. It was hard work. I averaged 4:56 for the 9.2 km run, my slowest run since Feb 2nd.
It rained a bit later on Tuesday and right through the night. I could still hear the rain on the roof at 6am so I switched alarms and went back to sleep. I was asleep as soon as my head hit the pillow. I was still suffering from the lack of sleep on the weekend. I had thought about a Wednesday PM run but I was totally spend after work so I just put my feet up and rested.
I was back out running on Thursday morning, feeling much fresher for the rest. I was running a 4:1 interval run but didn't find much speed in the warm up interval. I hit 3:50 pace in the second interval, 3:53 pace in the third and 3:52 pace in the fourth. I ran a good fifth interval down McKenzie street hitting 3:36 pace. The next interval, up the North school hill, wasn't real fast but I hit 3:42 pace in the final interval. It was a good run with the average pace at 4:45 for the 8.3 km.
Heather and I pulled the pin on the Leongatha Headlampers run after having sports day at school. I decided to head out to the Desal tracks for a run out there. I had the wind behind me early and made a fast start. My first three were 4:36, 4:16 and 4:18. I slowed as I turned into the wind but I was still at sub 4:30 pace. I ran the seventh in 4:16, with the wind behind me again. I kept the pace up right through the ten kilometres and then eased for the last few hundred metres. I ran the 10 km in sub 44 - a great practice run time. In all I averaged 4:24 pace for the 10.4 km run.
I had a planned rest day on Friday.
On Saturday morning I was out at parkrun. In the warm up I was a bit stiff and it took some effort to get warmed up. The first 2 km were sluggish but I found some fluency in the third and fourth. I covered 4.1 km in the warm up, averaging 4:40 pace.
In the parkrun I ran to the front at the start and had a visitor shadowing me in the first kilometre. Not feeling like it was going to be a fast one I just raced in the first kilometre. When it clicked over as a 3:56 I was stunned by the lack of pace. That, and the fact I had someone right on my tail, prompted me to put the foot down in the second. I ran a 3:43 and started to put a gap on second. I was pushing hard but the pace slowed again in the third. I ran a 3:53 and then a 3:56 for the fourth. I gave it a push on the way back but there just wasn't any real speed to draw on. I finished with a 3:53 a little bit through the line this week. My official parkrun time was a surprising 19:18.
We stayed in Carnegie on Saturday night, in the city to watch Matt in a his final Gatorade triathlon on the season. I ran from Carnegie to St. Kilda, along Glenhuntly road. I started with a little stiffness and ran a 5:07 in the first kilometre. I progressed to a 4:48 and then a 4:39 and then settled at just under 4:30 pace. Running along Glenhuntly road I met Dean Foon running the other way. I was able to maintan really good pace until I met up with Matt as he was starting his run warmup. I ran with him at his pace, stretching my run out to 11 km. I was able to maintain a 4:38 average pace.
Monday March 27th to Sunday April 2nd
I was up early on Monday morning. Given that it was parent teacher interviews after work (until 7pm) and that I would miss intervals I decided to run the 13 km course. I hadn't run it for quite a while. The air was really warm, even at 6 am in the dark. I started at 5:07 pace, ran a 4:46 in the second, a couple of 4:38s and then a 4:22 for the fifth. I pretty much held the pace at sun 4:30 and clocked an impressive average pace of 4:33 for the 13.4 km run. I pulled up quite well as well, but did ice my right knee as I cooled.
On Tuesday I was up and out in the dark. I set off toward the golf course and was at sub 5 pace right from the start. I hit 4:30 pace in the third and held it there for the duration of the run. I was running the front 9 but after the eighth turned onto the 11th and ran the course boundary - 14th and 18th - so that the run would push out past 10 km. I put my foot down in the tenth and ran a 4:19 before easing (slightly) on the run home. My average pace was 4:33 pace for the 10.2 km run.
The watch was set for a 4:1 interval run on Wednesday morning and I set off for my Wednesday 10K run. I headed into town with my pace at sub 4:40 by the third kilometre. My third interval hit 3:34 pace. I pushed up Bilson street hitting 3:49 pace in the fourth interval. The fifth interval hit 3:36 pace down hill and the sixth hit 3:47 pace. I ran up Bilson three times, cutting back on a different road each time so that each up hill was shorter then the previous. On the way back home my seventh interval hit 3:47 pace and my eighth, up the North school hill, hit 3:52 pace. I hit 3:45 pace in the last interval and then pushed it home to finish with a 4:13 in the tenth kilometre. All up I ran 10.8 km and averaged 4:36 pace.
I slept in on Thursday morning and ran with the Headlampers after work. I gave the group a headstart while waiting for Jason and then we ran to catch the group so the pace was good from the start. I ran ahead of the group after Shirley's photo but could still hear Kate chatting behind me all the way to the bluff. I ran my first two loops anti-clockwise and, generally, maintained good pace. I ran my third loop of the Bluff clockwise and then started chasing the group back through the camping area. I turned back to pick up some runners, running behind them, and then pushing all the way back to catch them. I had some great speed going, running a 4:19 for the seventh kilometre. I was on 9.6 km back at the stump so ran out to the old parkrun start line and back to get past ten. All up I ran 10.07 km and averaged a nice quick 4:36 pace.
In the past five days I have now run five 10 km runs, with the 10 km times all around 46 minutes. It has been a bit of a step up but my body feels great.
Friday was a rest day, and my last day at work before a two week break.
I ran a slightly longer warm up at parkrun on Saturday morning as I wanted to check out the turn around for the Sunday Road Runners run. It started slowly (and stiffly) but ended with some good pace. I averaged 4:36 pace for the 4 km warm up. There wasn't much competition in the parkrun and, after a reasonable 3:48 first kilometre I slowed running back into the wind. The second was a 4:06 and the third a 4 flat. With a runner catching me I went harder after the second turn to put in a faster 1.5 with the wind. My fourth was a 3:51 and then I tried to push hard on the run home, running a 3:58. My official parkrun time was 19:38 and I finished in first place at Inverloch for the 46th time.
Sunday morning was the inaugural Wonthaggi Road Runners Handicap race that I had been organising for several weeks. I got there early and ran a 4.3 km warm up and averaged 4:34 pace in it. We had 15 runners turn up on a cool, sunny morning. The first runner went off at 8 am, with others following at different times, depending on their handicap. I started my run at 8:20:40 am as the back marker. Not sure how I would find pace running solo it turned out not to be a problem. I started with a 3:40 with a couple of runners in front and within view. The second was a 3:46 as I passed Bill (returning from injury) to move to 14th. After the turn I started chasing Michelle (who had run 21 km in a trail run the day before). I got passed her and then recorded a 3:43 for my third. At that point I couldn't see the runner in fron of me and my pace dropped slightly. I ran a 3:54 for the fourth but then I could see a few in front. After 4 km we were back at the start line with a 500m out and back to go. So I started seeing who was in front and my pace quickened. I pushed and got past Mal and was chasing Grant as I hit the line. My fifth was a 3:45. I finished 12th. All runners finished within 2 minutes of each other - so I was pretty happy with the handicapping system. My official time was 19 minutes.
After going to Farm World at Lardners Park for the day I decided on another short run to finish the week. I headed out to the Desalination plant and headed out for a loop out there - checking out a potential Road Runners handicap course while running. With no real intention to do so this run was very fast. My first kilometre surprised me, coming in at 4:17 but then I quickened. I sat on 4:08 pace for the next 4.7 km and averaged 4:10 pace for the 5.7 km run.
Monday April 3rd to Sunday April 9th
After a big running day on Sunday I decided to stay in bed on Monday and just do the one run - at Intervals. I got out to the stump early and headed out to Screw Creek to get in some k's. I was around 4:30 pace right from the start with a 4:34, 4:33, 4:29 and 4:30 to start. It was into the breeze all the way out there so I was even quicker on the return. Back at the stump I started a series of double up intervals. After running out to the bridge and back my first set peaked at 3:28 (down hill and into the wind) and then 3:20 (back up the hill). The next pair peaked at 3:10 and then 3:11 and then the 2:58 and 3:09. I was pacing myself with Grant Fleming so that accounts for the extra pace. I finished with a 3:40 and 3:44 set and then slowed the pace in the last out and back. I ran 11 km and averaged 4:30 pace.
On Tuesday morning I headed out to Williamsons beach for a low tide run. I was running at a pretty solid pace given I was running on sand. It was faster than I anticipated. I ran around to Cutlers and then back and then ran another kilometre back and returned to get up to 10 km. In all I averaged 4:41 pace for the 10 km run.
The aim on Wednesday morning was to up the distance a bit more. Last week I ran 13 km so this week I set out on the 15 km course. I ran after breakfast but I jst felt weak right from the start. Just before leaving I put on my cap as it was a sunny and warming morning. I was running in the 4:40s right from the start and then quickened as I warmed up. The goal was to try and run further and keep my training speed. My fourth kilometre was a 4:31 and I repeated that speed for the eighth. I was working in two kilometer blocks to make sure I didn't slow. The eighth and ninth on that course is where I usually slow so I really pushed for them. As I said the eighth was a 4:31 and the ninth slowed to a 4:40 so I pushed for the next two and kept that up. It was a real battle to keep pushing. I was feeling quite weak. I ran a 4:28 for the fourteenth and then pushed for the last. It was hard work but got back, having run 15.2 km in just over 70 minutes, averaging 4:38 pace. I was stoked with the pace but was totally drained when I got back. I drank a coke to get some sugar and caffeine in the system. I felt weak for quite a while after the run. Heather and I went out for lunch and then to the beach. I soaked in the water. My body pulled up well from the run.
I stayed in bed on Thursday morning and then Heather and I went for a cycle later in the morning, just over 20 km. We met the Headlampers out at Koonwarra for the weekly run. I dropped Heather and Emma off and then drove to Meeniyan. I ran from Meeniyan back towards Koonwarra untill I met up with the group. My pace was sub 4:40 right from the start. I was running 4:1 intervals and really pushing it. The pace settled at around 4:30 but was up and down with the intervals. The first four intervals were good but nothing special peaking at 3:54, 3:58, 3:52 and 3:51 respectively. The fifth and six intervals- just after turning back - were the best two with peaks of 3:28 and 3:32 and the pace was well held in each. The sixth was part of my fastest kilometre, a 4:22 in the seventh. The seventh and eighth intervals were nice and solid with peaks of 3:49 and 3:45 and then I ran a sustained interval near the end holding the pace at sub 4:10 for 300 metres. My average pace was a nice quick 4:29 for the 10.2 km run. After the run we all went to the Meeniyan pizza restaurant for pizzas. It was a great night.
Friday was a day off running - I haven't run on a Friday for quite some time.
I ran a pretty good warmup around the inlet before parkrun. I averaged 4:36 pace for the 3.2 km run. The pace was good from the start and I finished strongly. I picked out one good runner at the parkrun start and decided to sit on him (I'd led him all the way last time he was down at inverloch for parkrun). He ran out to the front and really put on the pace from the start. I was really struggling to get the breathing right - too shallow on the in and deep on the out. I was battling this all through the first kilometre but didn't let the gap get too big. The first was a blistering 3:34. He put a gap on me at the turn, pushing out really fast. It grew so quickly. Knowing what he can run I knew that he would be slowing down so I settled in to start hauling him back in. As we got back to the start I was making ground. My second was a 3:47. At that point I really started to struggle with the run - it was a warm morning (23 degrees at 8 am) and windy. He started to pull away again and I had nothing to respond. My third was a 3:49 and it was real hard work. I battled all the way back out to the final turn. My fourth was a 4:02. I turned and found the third runner not far behind. All through the final kilometre I could feel him coming. I just kept pushing. He went for it on the final hill down. Some volunteers called out and I responded with a sprint finish to just hold him out. My fifth was a 3:49 to record a 19:09 time. It was my 26th second placing at Inverloch (plus I have placed second at Churchill and Traralgon) to go with my 46 first placings at Inverloch - in my 111 runs at Inverloch.
The early hours of Sunday morning were wet and stormy with lots of lightning and 9.5 mm of rainfall. I was up at 7am and checking out the radar. I could see a break between the storms and the cold air to the west so I had breakfast and prepared to head out. I drove out to the Desal in pouring rain. It stopped as I got there and I got out and stretched then set off. I was on pace from the start at sub 4:40 as I headed out on the short loop anti clockwise. I stopped at the top of the hill there - the views are always great and with the dark skies, even better today. The rain had stopped and I was still pretty dry. I ran around to the big loop, back over Lower Powlett road, now running at sub 4:30 pace. I slowed slightly into the wind - it was a north westerly early in the run, and sped up with it. I went around the big loop and looped around the bottom corner and then headed back in the clockwise direction. This time I ran to the bird hide and then back to the car park. I averaged 4:33 pace and covered 13.1 km, stopping the watch right on the hour. As I finished the sky was clearing and the sun breaking through. The wind had turned to the west though and the cold air was starting to arrive.
Monday April 10th to Sunday April 16th
On Monday Heather and I set off for three nights at Tidal River on Wilsons Prom. On the way into the Prom we drove to the Five Mile car park and I went for a run while Heather walked to Millers Landing. I set off on the Five Mile Road, heading north east. From the car park there is an immediate and sustained climb for the first kilometre and a bit. I ran a 5:06 to start, quickened to a 4:15 as it flattened and started descending and then ran a couple of sub 4:30s before hitting the next hill. With the hills my pace was up and down. The sharpest climb is around 84 m over one kilometre and I ran up and down this hill from both sides. I ran out to Barrys creek and turned back there. While my pace was variable I was running quite well. When I got back I had covered 12.5 km, averaging 4:39 pace and running for just over 58 minutes.
I got up and set off from Tidal River reasonably early on Tuesday morning. I set off to run a segment out - on the road - to Squeaky Beach and then back along the beach and over the headland. I started stiffly and ran the second in 4;44. There is a good rise for the third kilometre - 55 metres - and I ran it in sub 5 pace. I quickened into Tidal river and on the beach but then slowed running up the point. Unfortunately I turned towards Pillar Point instead of Tidal River and messed up the segment. Even worse I took a tumble on the granite out there and ripped up my knees, left shin and forearm. I was a little shocked but walked to regain myself and then jogged it back home, averaging 4:54 pace for the 9 km run. I was a mess when I got back and showered to wash away the blood and grit. The grazes hurt and my right knee cap was quite sore.
After lunch Heather and I walked up to Mt Oberon from Telegraph Saddle. My legs were good when moving again but the grazing was annoying. We had a good hike up there, got some good pics and then walked back down briskly. Heather caught the bus back and I went on a little run on the sealers Cove track. It was rough. I ran out 2.5 km - there is a 140 metre climb on that section - with my pace well into the 5s. I was much quicker on the run back with the pace under 5 minutes. I ran 5 km in 26 minutes, averaging 5:14 pace.
On Wednesday morning I set myself for my big run. I caught the first bus up to Telegraph Saddle (8:30 am) and headed off down the track to Telegraph Junction. My pace was good as I dropped 170 m in the first 2 and a half kilometres. After turning onto the rougher track towards Oberon Bay my pace quickened to sub 4;40 - my fastest for the run. At Oberon Bay (about 9.5 km in) I was averaging 4:45 pace. I ran to the far end of Oberon Bay and then back to the northern end and then had some climbing to do. Both of the headlands that I had to climb over are about 60 m high. As a result of this rough running my pace slowed considerably. Upon getting down to Norman Bay I picked up the pace along the beach and finished with a 4:47 kilometre. I ran for right on 90 minutes, averaging 5 minute pace for the 18 km run. Total running time was 115 minutes as I stopped and had a look around on the way. My knee was quite stiff at the start and improved in the run. At the end of the run I had a swim - my last swim for the season - in Norman Bay where the river hits the ocean. I was quite stiff after lunch but we went out walking again in the afternoon.
I was up and running early again on Thursday morning - our last day at the Prom. I went out on the Squeaky Beach loop again and this time got the course right. The knee was stiff again to start with. I was under 5 minute pace from the start but slowed as I ran the hill in the third kilometre. I was running nicely into Squeaky and along the beach. I worked hard up the hill and back over to complete the Strava segment in second place. I then looped back onto the Loo-ern track and ran it both ways - getting the Strava course record one way and second place back. I was running around 4 minute pace for the Loo-ern section in the last 2 km. I averaged 4:41 pace in running 10.3 km in just over 48 minutes.
All up I had run 55 km in the four days at Wilsons Prom and managed around 1000 metres of elevation. Great preparation for Puffing Billy.
On Friday I had hoped to get to the Leongatha Fun Run. Unfortunately their late start meant that I would struggle to get back to Wonthaggi for the footy so I pulled the pin and had a rest day.
Saturday morning was parkrun. The knee was sore and the legs heavy as I started my warm up. I covered 4 km in the warm up with the first half quite slow and a build in the second. I ran two pushes in the final kilometre to record a 4:17. Over the 4 km I averaged 4:49 pace. In the parkrun there was a massive crowd and everyone wanted to go out fast. I got boxed in and had to battle to get past some but still ran a 4:42 for the first kilometre. There were three out in front and one hot on my tail. My watch stalled in the second kilometre and I also was overtaken there. I felt myself slowing but kept the pace under 4 minute pace all the way. I officially recorded a 19:22 and then jogged back on the cooldown to pick up another runner. I ran 5.6 km in 21 minutes to average 3:54 pace.
I only had a short(ish) run on Sunday morning after a big week - and with plans for a half marathon on Monday. I went down to Williamsons beach and just ran out towards Harmers Haven. The pace was pretty good, consistently in the 4:30s for the entire run - vwery fast on the softish sand at low tide. All up I ran 8.6 km in just on 40 minutes. I averaged 4:39 pace.
Monday April 17th to Sunday April 23rd
Monday was an extension to the school holidays due to Easter Monday. I hadn't run a half marathon since October (6 months) so I set out on one. In the previous weeks I had built to 13 km - 15 km and 18 km last Wednesday. It was low tide so I parked at the Desal and ran out on the beach side trail to the Mouth of the Powlett. I was on good pace early starting with a 4:45 and a 4:28 on the trail. I slowed a bit as I ran down to the mouth on soft sand but settled into some nice 4:40 pace on the low tide beach sand. I ran all the way to Cutlers Beach - 6.8 km on the beach. I then went in-land, getting back to the road (Campbell St) via the track there. After hitting the road I went back to sub 4:40 pace for the 12th and 13th kilometres but it was really starting to become hard work. The pace dropped to the 4:40s as I got onto the mine road via another trail. Back on bitumen again and it was nice to have solid ground. I just kept pushing but I was really hitting a wall. I had a slow 19th (4:57) but then picked it up slightly in the last two as I got back to the Desal. I had to loop back and forward a few times to ensure the half marathon distance but I did get there. I ran right on 21.2 km in a time of 1:40:31 and I averaged 4:44 pace. In the end I was pretty happy with the pace but I was totally spent (for the third time in 3 weeks) again.
I had a rest day on Tuesday.
It was a foggy and clear morning on Wednesday as I set out on a run into town. I started slowly with not a real lot of energy at the start. I hit 4:40 pace in the third and settled just below that for a bit. The seventh was a 4:41 and then I pushed it on the run home. I ran the eighth in 4:23 and then the ninth in 4:13, pushing up and over the home hill. My average pace was 4:37 for the 9 km run.
I stayed in bed on Thursday morning. Back at work this week and I was really struggling with sleep and energy. We met up with the Headlampers after work and had a run around the town. Their pace was pretty slow so I set up for a 4:1 interval run and did quite a bit of back and forth running to meet back up with the group. My first two intervals were just under 3:50 pace at their peak. I missed the third as I was running with someone and chatting. I really started working after that though. The fourth peaked at 3:21 pace, the fifth at 3:40, the next at 3:36 and the seventh at 3:16 pace, my best for the night. At that point the group finished the first (5 km) loop - I had run over 8 km. From there I ran home and ran three more intervals on the way home. The peak speed for each was 3:47, 3:44 and 3:28 pace. I averaged 4:41 pace for the 11.4 km run.
I had another rest day on Friday.
I felt really flat on Saturday morning when I got up. I put on my new runners - had a new pair of Duramo Lite runners arrive on Friday - and drove to Inverloch. The warm up was hard work. The first two kilometres were either side of 5 minutes and then I picked up some speed in the third. I averaged 4:46 pace for the 3 km warmup. Without a lot of speedsters this week I eased into the run. Grant Fleming went out quick so I kept with him and took the lead about 800m in. The first kilometre was a 3:45. I held the lead in the second and the pace eased to a 3:52. I eased more in the third to run a 3:58. I had pulled away to a small lead at this point. Not happy with that pace I pushed a bit in the fourth and ran a 3:54. At the final turn I had a 15 year old on my tail. I decided that, if he was going to pass me, he would have to work for it - so I put the foot down all the way back. I ran a 3:41 in the fifth to record my 47th first placing at Inverloch parkrun. My time was 19:13 and I averaged 3:50 pace.
On Sunday morning I slept in and had a mid-morning run on the Desal track. I was straight into sub 4:40 pace and running really easily. I spent most of the run at around 4:30 pace - I run at this pace quite comfortably now. I am also able to maintain the pace throughout. My average speed these days is usually better than 13 km/h. I ran most of the clockwise loop and then turned back and returned. I covered 10.3 km in under 47 minutes, averaging 4:32 pace.
Monday April 24th to Saturday April 29th
This week is a light week and I decided to sleep in on Monday morning - Heather had to wake me up when she got back from the gym so that I could go to work. After work we headed out to the new (winter) intervals course at the east end of Inverloch. I ran the first out easy, showing others the course, and then ran a solid interval, peaking at 3:31 pace. The new course is pretty well flat and so quite fast. I quickened the pace on the second out and ran a real fast interval back, peaking at 3:02 pace. I doubled up, repeating the interval in reverse and peaked at 2:55 pace. I then ran a set of three additional double-up intervals. The second set had peak speeds of 3:09 and 2:52 pace, third set had peaks of 2:59 and 3:00 and the fourth had peaks of 3:08 and 3:02 pace. That is as fast as I have run (over very short distances) for quite some time. I ran out to the end and ran a final interval on the return that peaked at 3:24 pace and then I finished off with another out and back cool down. I ran seven out and backs and averaged 4:44 pace for the 7 km run. We had 19 runners at Intervals tonight.
Tuesday was ANZAC Day - so no school. There was a lot of rain overnight (35 mm in our gauge) but the radar showed that it was clearing as I ate breakfast. I headed out to the Desal tracks and set out on the full clockwise loop. I seem to run more freely on the Desal tracks and, as usual, I was on pace early. My second and third kilometres were sub 4:30 pace and I held my pace in the 4:30s for the duration of the run. I ran a couple of late out and backs to get the distance up to 8 km, covering that distance in 36 and a half minutes and averaging 4:34 pace. With the weather about to change it may be the last run for a while in mild air conditions.
I had two days recovery on Wednesday and Thursday, with the break from running around 70 to 71 hours.
On Friday morning I stretched and set off, feeling quite rusty. I was trying to push but there was no pace at all early. I ran the third in 4:53 pace, the first time under 5 minutes. From there I started to loosen up and progressed with a 4:41 and 4:27. I slowed a little for the next and then pushed on the run home to put in a 4:16. I ended up running 7.7 km and averaged 4:43 pace.
I was feeling good on Saturday morning. The plan was to run parkrun in 21 minutes (about 4:12 pace) and I had arranged to pace a few people. My warmup was easy. I finished with a 4:30 to average 4:48 pace for the 3 km run. At the parkrun start I just went out real easy. Even so I still had to pull it back. A few went out ahead and I had others running with me. My first kilometre was a 4:07 so I eased a little on the way back. My second was a 4:13. I was running quite easily. I have calculated that I was around 90%. My breathing was real easy and my heart rate felt good - I didn't measure it. My third was a 4:12 and then I maintained pace back to the last turn, re-claiming the lead as well. A few dropped off the pace but not far off. I ran a 4:10 for the fourth and then pushed on the way home. Interestingly, once I have established a pace I find it difficult to increase it greatly. I felt someone on my tail in the last 300 m so I sped up and ran the fifth in 4:06. I covered the parkrun course in 20:52 and it was a very comfortable and controlled run.
36th Great Train Race - Sunday April 30th
Heather and I met up with Matt on Saturday afternoon and we stayed in Fern Tree Gully after a night at the footy. We were at Belgrave early to get a car park so I sat and corrected some school work before going for my warm up. I went up the hill to the local school there and did my stretching before setting up for a loop of the school with some flat course running at the bottom of the school. The first kilometre was pretty pedestrian. I stopped and stretched before doing a second loop. This was much more fluent with my second a 4:30. Another stretch and a third loop saw me out. In the warm up I covered 3.2 km in 15 minutes (4:47 average pace).
Matt, Bill and I started very close to the front of the group for the 36th Great Train Race. It is always a fast start - Matt shot off and I lost him quickly (his first kilometre was a 3:16). My first was a 3:44 before we started to go up. I ran a 4:02 followed by a 4:29 - up hill - a 4:03 and a 4:06 before we hit the hill. The sixth and seventh kilometres climbs from an elevation of 229 m to 321 m - a slow and steady climb. I was set for the hill and just pushed as hard as I could - with my body screaming at me to walk all the way up. My sixth was a 4:41 - very happy with that - but I felt myself slowing in the seventh. I just kept pushing and my seventh was a 4:51. I was thrilled to get up there without hitting 5 minute pace. Now the challenge at this point is to get the speed back up. It is not easy. I picked up the pace over the top and flew down the steep hill towards Clemantis - with the sound of the train getting louder. The train driver was flying this year and he beat us to Clemantis. I had to stop! It killed my momentum. We were stopped for about 40 seconds but the re-start was up hill. I just couldn't get going again. The next hill - a 54 m rise over 700 m - just wiped me. My pace was diabolical. My eighth kilometre, mostly completed before the stop, had been a 4:12. My ninth was a 4:33 and the tenth a 4:46. Emerald is the 10 km mark. The crowds there always lift. I went over and started to high 5 the kids. It got me going again. My eleventh was a 4:25 and then my twelfth a 4:14. My thirteenth, on the slippery trail into Emerald Lake was a 4:11. Bill overtook me in the thirteenth. The climb to the finish is a killer but I pushed to finish with just over 59 minutes on the clock. My watch time was 58:20 (I stopped it when I had to wait). That was about 2 minutes slower than last year - my best run. I feel that I was probably as quick, or quicker, to the top of the hill (7 km). It's hard to tell how much of the lost time was due to the break and how much because I have cut back on the endurance work. It was a great hit out though and should set me up nicely for the flat Gold Coast course. My average pace for the race was 4:20 pace.
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| Struggle at Clemantis after the break |
