After five gifts I am starting to find my feet and getting the feel of the racing. My handicaps are starting to be more competitive too.
Monday January 7th to Sunday January 13th
I had a rest day on Monday, mainly to let my right ankle settle. It seems that I am not quite over the bug that I had a few weeks ago yet. I had a dry cough in the warm conditions on the weekend and felt quite chesty on Monday night.
Tuesday 8/1 am: 6.05 km - 4:56 average pace - 4:35 fastest km
Tuesday evening was the Wonthaggi Road Runners first relay race for the season. I had changed the course from last year with the start and finish at the Guide Park and doing a loop around the Wetlands. The course was about 1.9 km long. Each team of three was to run 9 laps between them. I ran my first loop with Sam Harris, an eight year old, to show him the course. My second loop I went for it, with plenty of runners to chase on the way around. I was lost on the third as I had nobody in front (that I could see) and much slower as a result.
Tuesday 8/1 WRR relay lap 1: 1.92 km - 10:33 - 5:29 average pace (with Sam Harris)
Tuesday 8/1 WRR relay lap 2: 1.92 km - 6:59 - 3:38 average pace (3:30 first km)
Tuesday 8/1 WRR relay lap 3: 1.92 km - 7:35- 3:57 average pace (3:49 first km)
The ankle was stiff on Wednesday morning and a little sore when I started running - more when I static stretch it though. As it warmed up it felt fine.
On Wednesday night I iced the ankle and then applied heat. It felt much better for the Thursday afternoon run.
Thursday 10/1 pm 7.79 km - 4:52 average pace - 4:41 fastest km
Friday 11/1 am: 5.50 km - 5:01 average pace - 4:48 fastest km
Saturday 12/1 - Inverloch parkrun - 22:08 - 19th - 4:22, 4:15, 4:20, 4:26, 4:39
Saturday January 12th - Rye Gift
1600 Open warm up: 2.42 km - 4:46 average pace - 4:43 fastest km
1600 metre Open: 1,350 m (250 m) - 4:35.727 - 3:24 pace - 10th of 14 ($25)
It was a warm afternoon with my first race at 4 pm but the breeze kept it cool. My warm up felt good (the ankle is still sore) and I felt ready for the first race - the 1600 m Open. I felt that I had a good mark. Around half the field scratched leaving around 15 runners. I got off to a good start, picking up some other runners early and was running nicely. With about 300 to go I ran into third place but was then immediately passed by a faster runner. The fast runners were coming. I pushed all the way through to the finish to hold on for tenth place and a $25 payout - my biggest to date.
1600 Masters warm up: 2.03 km - 5:04 average pace - 4:53 fastest km
1600 metre Masters: 1,440 m (160 m) - 5:07.120 - 3:33 pace - 15th of 19
I really struggled to get up for the second race, around 90 minutes later. The warm up was just hard work. I did a lot of stretching but the ankle was hurting. I lined up at the start with Sean Quilty and made a good start, running ahead. The runners behind me soon started gobbling me up though and Sean ran past nicely. It was a hard push through to the end for this run.
Cool down: 1.10 km - 5:13 average pace
On Saturday night we slept at Matt's new one bedroom unit in Bonbeach. It was his first night there. I slept on a camp stretcher and had a restless night. I expected to wake up sore but felt ok in the morning.
Sunday January 13th - Frankston Gift
1600 Restricted warm up: 3.43 km - 5:00 average pace - 4:57 fastest km
1600 metre Restricted: 1,300 m (300) - 4:27.390 - 3:26 pace - 1st of 4 ($160)
I started the race well, running into second early and then getting to the lead with 800 to go. Early on I could see the back marker across the track so I was keeping an eye on his progress. For the first time I started following the other runners progress by listening to the track commentator. I was pretty confident that the other front markers wouldn't come back at me but the front marker was gaining. In the back straight for the last time I really opened up with the wind behind me and found some really nice speed. As I hit the last straight I was still 50 metres clear but there was no room to relax because he was absolutely flying. I pushed all the way down the straight, into the wind, never easing up at all. In the end it was a comfortable win. I averaged 3:26 pace, right up there with my fastest pace from the 1600 open the previous day.
I won $160 and two bottles of wine. I was presented with a sash and then got a second as they mistakenly had two printed.
3200 metre Open: 2,780 m (420 m) - 10:45.385 - 3:52 pace - 14th (last)
The two miler was four and a half hours after the 1600. I ate some lunch and then went to the Frankston beach to stand waist deep in the ocean for a bit. I then spent a bit of the afternoon watching the other races in the shade. The temperature was rising and it hit 30 by the time I started my warm up. I just never felt good at all in the warm up. After the easy run my body just wanted to shut down and it was an effort to get going each time I went to get some run. I kept drinking water and wore my cap and sun glasses to my starting position. When the gun went off I just had nothing. Julian passed my early and my plan was to try and stick with him but there was nothing when I tried to. It was just a hard slog for seven laps. Early it seemed I was sticking with those front markers ahead of me but they eventually just pulled away as the front markers picked me off one by one. I still had the straight to run as the second last runner crossed the line. I succumbed to the heat and the fatigue and really need to learn how to deal with that.
Upon reflection I really need to get in some multiple runs in the day and also run some effort runs in the heat of the day to get my body used to afternoon summer running.
Monday January 14th to Sunday January 20th
Monday 14/1 am: 5.11 km - 5:16 average pace - 4:52 fastest km
Tuesday 15/1 am: 10.52 km - 4:46 average pace - 4:28 fastest km
I am struggling to recover from the hot 2 miles on Sunday afternoon. This week I just have no energy. The Tuesday run was under the warm sun too and I really dropped a huge amount of sweat. I weighted myself when I got up and was 85.9 kg. I then ate breakfast and had my run, weighing in again at 84.7 kg. I have decided that I need to eat something after the run from now on. I slept on Tuesday afternoon and then went for a swim at Inverloch. That freshened me a little. It was still an early night though.
Wednesday 16/1 am: Mona fartlek - 6.80 km - 4:25 average pace - 4.81 km MF
..... int: 4:00, 3:42 / 3:40, 3:31, 3:44, 3:36 / 3:34, 3:47, 3:41, 3:43 / 3:31, 3:35, 3:37, 3:35
I have decided that I need to build more stamina as well as speed and another series of Mona Fartleks is due. On Wednesday morning, with stiff ankles and a sore back, I headed out to start a new series. My hope was to get to 6.8 km for the first one and I just got there so i have to be happy with that. My speed was really inconsistent and that is a reflection of how flat I am at present. I was truly spent at the end of the run. Energy levels are really low now. I had breakfast after I got home.
I weighed in on Wednesday when i got up, weighing 85.6 kg. After running (and having breakfast) I weighed in at 85.0 kg.
Wednesday 16/1 pm: 5.82 km - 5:11 average pace - 4:53 fastest km
Thursday 17/1 am: 10.02 km - 4:47 average pace - 4:18 fastest km
Friday 18/1 am: 8.53 km - 4:53 average pace - 4:32 fastest km
Friday 18/1 am: 2.16 km - 4:34 average pace - 4:30 fastest km
On Friday we drove to Echuca to help our son pack up his unit. It was cool in the south buy near 40 degrees when we arrived. It did cool overnight though. The ankle pain is more on the inside of the right heel now - more a stiffness than a pain that goes away when warm. It was stiff at the start of the Saturday morning warm up though.
Saturday 19/1 am: 3.08 km - 4:50 average pace - 4:25 fastest km
Saturday 19/1 - Echuca parkrun - 18:56 - 1st - 3:50, 3:41, 3:44, 3:49, 3:50
Sunday 20/1 am: 10.83 km - 4:35 average pace - 3:54 fastest km
Monday January 21st to Sunday January 27th
Mon 21/1 am: 8.05 km - 4:57 average pace - 4:24 fastest km
Mon 21/1 pm: 4.52 km - 4:47 average pace - 4:36 fastest km
Tue 22/1: Rest Day (14)
On Tuesday I had a day off to give the body a rest. This followed 14 days straight running.
Wed 23/1 am: Mona fartlek - 7.02 km - 4:16 average pace - 5.02 km MF
..... int: 3:44, 3:34 / 3:36, 3:24, 3:20, 3:26 / 3:20, 3:22, 3:24, 3:34 / 3:16, 3:26, 3:31, 3:40
Before starting the Mona fartlek on Wednesday morning I felt good after a day off. As I started the 5 minute warmup the right ankle was stiff and sore as it warmed up, but it did warm up and the soreness disappear. I covered 200 metres extra this week, pretty much all in the 20 minute Mona session. The speed was much better but I was heavily fatigued in the second half and the legs were jelly like. I dropped off a little through the 30 second intervals and dropped off a lot, albeit from a strong starting point, in the 15 second intervals.
Later on Wednesday we had our second set of Relay runs with the Wonthaggi Road Runners. The ankle was sore in the warm up and stayed sore. I ran ok but was slower in each of the relay legs I ran. At home I iced the ankle and then applied heat.
Wed 23/1 pm: warmup - 1.87 km - 4:49 average pace
Wed 23/1 pm: WRR relay leg 1 - 1.91 km - 7:21.7 - 3:49 / 3:53 - 3:51 average pace
Wed 23/1 pm: WRR relay leg 2 - 1.92 km - 7:31.1 - 3:52 / 3:58 - 3:55 average pace
Wed 23/1 pm: WRR relay leg 3 - 1.92 km - 7:35.9 - 3:56 / 4:00 - 3:57 average pace
Wed 23/1 pm: cool down - 1.31 km - 5:05 average pace
I woke up on Thursday morning and, while the ankle was stiff, I actually felt ok. I went out to the Desal for a longer run. It was slow for the first few hundred but when the ankle warmed up I felt good and ran with better pace than expected.
Thu 24/1 am: 10.42 km - 4:48 average pace - 4:37 fastest km
Fri 25/1 am: 5.02 km - 4:49 average pace - 4:17 fastest km
With 40 plus degrees due on Friday I was out at Inverloch early for my short, sharp run. I was running before 8 am and the thermometer was already 30 plus.
Sat 26/1 am: 2.66 km - 4:50 average pace - 4:41 fastest km
Sat 26/1 - Inverloch parkrun - 18:50 - 3rd - 3:40, 3:43, 3:47, 3:48, 3:51
Sat 26/1 am: 2.50 km - 4:59 average pace - 4:53 fastest km
On Saturday morning I felt pretty good running at parkrun. The ankle area is feeling much better. I got held up at the start but then ran into second place before losing one position in the last kilometer and a half. The pace did drop off a touch trhough the run and I need to work on that now.
Sun 27/1 am: 2.21 km - 4:55 average pace - 4:41 fastest km
Sun 27/1 Kilcunda Lobster Fest. fun run - 10 km - 4:16 average pace - 3:53 fastest km
Sun 27/1 am: 2.00 km - 5:03 average pace - 4:58 fastest km
On Sunday morning we ran the inaugural Kilcunda Lobster Festival fun run, raising funds for clean oceans. There were not a lot of runners. I ran to the front early and got a bit of a lead, stopping for a drink at the turn around. I was the first one back and won a Lobster Lunch (value $64) for the run.
Monday January 28th to Sunday February 3rd
Mon 28/1 am: 6.14 km - 5:11 average pace - 4:51 fastest km
Later on Monday, when walking over rocks at the beach, I slipped and crashed down on my backside giving myself a sever corky in the left bum cheek. It was very stiff and sore on Monday night but I got up and got moving on Tuesday morning and was able to run, loosening it up a little. It did restrict the running pace though. I ran some kilometre intervals and the best I could run was a 4:02.
Tuesday was the first day of my 12 months leave (with school starting back today). I am on half pay long service leave until May and then leave without pay for the rest of the 12 months.
Tue 29/1 am: 10.04 km - 4:46 average pace - 4:-2 fastest km - kilometre intervals
.... intervals: 4:04 (3rd), 4:11 (6th), 4:02 (9th)
Wed 30/1 am: Mona fartlek - 6.91 km - 4:20 average pace - 4.92 km MF
..... int: 3:51, 3:33 / 3:34, 3:25, 3:33, 3:35 / 3:33, 3:39, 3:39, 3:25 / 3:27, 3:29, 3:35, 3:37
I was incredibly stiff and sore at the start of the Mona Fartlek on Wednesday. I had rubbed heat into the left buttock and the right ankle was stiff. All was good by the end but it was a slow start and a shorter distance covered than the previous week.
Thu 31/1: Rest Day (8)
Friday 1st February - 86.6 kg
Fri 1/2 am: 10.41 km - 4:41 average pace - 3:49 fastest km
I felt ok when I got up on Friday morning but I did rub heat into the corked buttocks. The legs were stiff at the start of the run and I felt lop-sided, left buttocks and right ankle, as I got going. When I warmed up all was fine.
I volunteered at parkrun on Saturday morning as I was running in the Parkdale Gift later in the afternoon. It was a very hot day, getting up to 35 degrees. I never felt good at any time while preparing to run and I didn't run at my peak. I really need more afternoon work.
Saturday February 2nd - Parkdale Gift
800 Open warm up: 2.05 km - 4:49 average pace - 4:40 fastest km
800 metre Open: 686 m (114 m) - 2:17.931 - 3:21 pace - 13th (last) in heat
800 Open cool down: 1.09 km - 4:58 average pace
I just never felt good at all. The right heel was sore and I felt tight in the hamstring. I averaged 3:21 pace and I did slow a bit in the second half.
1600 Open warm up: 2.24 km - 4:56 average pace - 4:52 fastest km
1600 metre Open: 1,340 m (260 m) - 4:50.279 - 3:37 pace - 25th of 27
1600 Open cool down: 2.31 km - 6:24 average pace
Sunday February 10th - Ballarat Gift
I went out hard in this race, feeling that my handicap was realistic. The speed dropped off in the second half and I lost my fight as I started getting overtaken. I finished about 2/3 of the way back in the field. I was much happier with the time and the average pace. This is my fastest run without spikes. I've been running in the adizeros lately because of the ankle soreness.
1600 Open warm up: 3.01 km - 4:52 average pace - 4:37 fastest km
Thu 14/2: Rest Day (13)
Thursday was spent travelling to Echuca for the Riverboats Music Festival - Fri, Sat & Sun. We will be returning home on Monday.
Fri 15/2 am: 9.57 km - 4:53 average pace 4:28 fastest km
On Friday morning, after a day off running, I woke up feeling good but when I started running there was stiffness everywhere. My right ankle, behind the left knee - towards the top of the calf - and my right hip were all slow to get going. It was just a plod early on, starting with a 5:29. In the second kilometre I started to move better with a 5:08 but I stayed at that pace for the third. By the sixth and seventh I was starting to move freely and then I ran a 4:28, comfortably, for the eighth.
Sat 16/2 am: 2.81 - 5:08 average pace
Monday February 18th to Sunday February 24th
I'm a bit over the soreness in the right ankle so I have started really working on it from Monday evening, with frequent ice and heat packs on it while resting.
Tue 19/2 am: 10.64 km - 4:55 average pace - 4:43 fastest km
On Tuesday Heather and I dusted off the bicycles and rode out to the Mouth of the Powlett for a picnic lunch. It was a 28 km round trip. The long vision for the cycling will be the Great Victorian Bike Ride in November and there will need to be a lot of cycling between now and then. In thinking about it the cycling may help the running (an soreness) too. Last year my running peaked mid year after a bit of cycling in April. I was very sore after the ride and carrying a back pack didn't help.
On Wednesday morning I woke up feeling ok but decided not to have the morning run and go into the afternoon fartlek a little fresher. I cycled instead, getting in 16 km and a bit quicker than the previous day.
The Mona fartlek, late in the day, was disappointing - falling just short of 7 km. I ran out into the breeze and just had nothing in the first interval. I did quicken up as the run progressed.
Thu 21/2 am: 5.14 km - 4:57 average pace - 4:41 fastest km
Thu 21/2 pm: 5.41 km - 4:45 average pace - 4:32 fastest km
Thu 21/2 pm: 5.06 km - 5:37 average pace - 5:21 fastest km
I ran three times on Thursday, after breakfast, after lunch and then with the Headlampers late in the afternoon. I had to do a bit of work to get going this morning as I had a bit of stiffness from the late afternoon run on Wednesday. The lunch run was much more fluent and I just ran easy with the group in the third run. The body feels good and I am continuing the ice then heat treatment of the right ankle/heel area.
Friday February 22nd: 85.9 kg
Fri 22/2 am: 8.31 km - 4:51 average pace - 4:16 fastest km
On Friday morning I got up feeling pretty stiff. My first kilometre was a 5:48, the slowest for a long time. As the body loosened the pace picked up though and my eighth was a 4:16. This was my FIFTH run in a 38 hour period, where I covered 30 km all up. After the run I weighed in at 84.7 kg, a drop of 1.2 kg during the run and recovery.
I followed up with a 17 km cycle later in the morning to take my weekly total to 61 km.
Sat 23/2 am: 3.27 km - 4:53 average pace 4:25 fastest km
Sat 23/2 - Inverloch parkrun - 19:39 - 2nd - 3:30, 4:05, 4:12, 3:41, 4:09
... 1000 / 500 intervals: 3x intervals - 3:30, 3:36, 3:41 & 3:36 (500 m)
Inverloch parkrun on Saturday for my 223rd parkrun and 187th at Inverloch. The plan today was for three one kilometre intervals with a 500 rest in between. We had a young fast runner who went to the front early and I sat with him for that first interval, running a 3:30. I followed up with a solid 3:36 and was sitting on 3:38 pace for the third before going up the hill and losing speed. I finished with a nice solid 500 at 3:36 pace.
Sun 24/2/am: 8.36 km - 4:57 average pace - 4:23 fastest km
On Sunday morning I ended the week with a nice easy Heathlands run.
Monday February 25th to Sunday March 3rd
25/2 pm - warmup: 2.10 km - 4:52 average pace - 4:47 fastest km
26/2 am: 10.07 km - 4:42 average pace - 4:01 fastest km - km intervals x3
On Tuesday afternoon I cycled 17 km and then cycled again, out to Cape Paterson and back, on Wednesday morning, covering 25 km. I can feel the benefits.
27/2 pm: 1.50 km - Mona warm up - 4:48 average pace - 5:03 & 4:17
It was hot and windy late on Wednesday afternoon for the Mona fartlek session. The easterly was behind me on the way out. I was further than other weeks and sweating up big. On the turn I was running into a blustery wind. It really hit me hard in the third 30 second effort and affected the time.
Thu 28/1 am: 10.13 km - 4:48 average pace - 4:27 fastest km
Friday 1st March - 85.8 kg
Sat 2/3 am: 3. km - 4:52 average pace 4:20 fastest km
There was some late summer heat on the weekend with temperatures not dropping below 20 degrees overnight and into the mid 30s, pushing 40, on Thursday to Sunday. I was pretty happy with how my body handled the heat. Maybe I am starting to acclimatise (just as summer has ended).
Monday March 4th to Saturday March 9th
Mon 4/3 am: 7.18 km - 4:48 average pace - 4:37 fastest km
Mon 4/3 pm: 6.00 km - 4:36 average pace - 4:13 fastest km - interval workout
.... 350s (pace): 3:28, 3:18, 3:14, 3:04
Tue 5/3 am: 10.05 km - 4:49 average pace - 4:14 fastest km
On Tuesday morning I felt quite sore and took forever to get from plodding to running. I decided before the run to NOT run kilometre intervals and, instead, built up the pace. The first kilometre was run in 5:35 and the last in 4:14 - a massive progression.
Late on Tuesday I cycled for just over 30 minutes, covering almost 14 km. I repeated the cycle in reverse on Wednesday morning for another 13 plus km ride.
Wed 6/3 pm: Mona fartlek - 7.04 km - 4:16 average pace - 5.02 km MF
Monday January 21st to Sunday January 27th
Mon 21/1 am: 8.05 km - 4:57 average pace - 4:24 fastest km
Mon 21/1 pm: 4.52 km - 4:47 average pace - 4:36 fastest km
Tue 22/1: Rest Day (14)
On Tuesday I had a day off to give the body a rest. This followed 14 days straight running.
Wed 23/1 am: Mona fartlek - 7.02 km - 4:16 average pace - 5.02 km MF
..... int: 3:44, 3:34 / 3:36, 3:24, 3:20, 3:26 / 3:20, 3:22, 3:24, 3:34 / 3:16, 3:26, 3:31, 3:40
Before starting the Mona fartlek on Wednesday morning I felt good after a day off. As I started the 5 minute warmup the right ankle was stiff and sore as it warmed up, but it did warm up and the soreness disappear. I covered 200 metres extra this week, pretty much all in the 20 minute Mona session. The speed was much better but I was heavily fatigued in the second half and the legs were jelly like. I dropped off a little through the 30 second intervals and dropped off a lot, albeit from a strong starting point, in the 15 second intervals.
Later on Wednesday we had our second set of Relay runs with the Wonthaggi Road Runners. The ankle was sore in the warm up and stayed sore. I ran ok but was slower in each of the relay legs I ran. At home I iced the ankle and then applied heat.
Wed 23/1 pm: WRR relay leg 1 - 1.91 km - 7:21.7 - 3:49 / 3:53 - 3:51 average pace
Wed 23/1 pm: WRR relay leg 2 - 1.92 km - 7:31.1 - 3:52 / 3:58 - 3:55 average pace
Wed 23/1 pm: WRR relay leg 3 - 1.92 km - 7:35.9 - 3:56 / 4:00 - 3:57 average pace
Wed 23/1 pm: cool down - 1.31 km - 5:05 average pace
I woke up on Thursday morning and, while the ankle was stiff, I actually felt ok. I went out to the Desal for a longer run. It was slow for the first few hundred but when the ankle warmed up I felt good and ran with better pace than expected.
Thu 24/1 am: 10.42 km - 4:48 average pace - 4:37 fastest km
Fri 25/1 am: 5.02 km - 4:49 average pace - 4:17 fastest km
With 40 plus degrees due on Friday I was out at Inverloch early for my short, sharp run. I was running before 8 am and the thermometer was already 30 plus.
Sat 26/1 am: 2.66 km - 4:50 average pace - 4:41 fastest km
Sat 26/1 - Inverloch parkrun - 18:50 - 3rd - 3:40, 3:43, 3:47, 3:48, 3:51
Sat 26/1 am: 2.50 km - 4:59 average pace - 4:53 fastest km
On Saturday morning I felt pretty good running at parkrun. The ankle area is feeling much better. I got held up at the start but then ran into second place before losing one position in the last kilometer and a half. The pace did drop off a touch trhough the run and I need to work on that now.
Sun 27/1 am: 2.21 km - 4:55 average pace - 4:41 fastest km
Sun 27/1 Kilcunda Lobster Fest. fun run - 10 km - 4:16 average pace - 3:53 fastest km
Sun 27/1 am: 2.00 km - 5:03 average pace - 4:58 fastest km
On Sunday morning we ran the inaugural Kilcunda Lobster Festival fun run, raising funds for clean oceans. There were not a lot of runners. I ran to the front early and got a bit of a lead, stopping for a drink at the turn around. I was the first one back and won a Lobster Lunch (value $64) for the run.
Mon 28/1 am: 6.14 km - 5:11 average pace - 4:51 fastest km
Later on Monday, when walking over rocks at the beach, I slipped and crashed down on my backside giving myself a sever corky in the left bum cheek. It was very stiff and sore on Monday night but I got up and got moving on Tuesday morning and was able to run, loosening it up a little. It did restrict the running pace though. I ran some kilometre intervals and the best I could run was a 4:02.
Tuesday was the first day of my 12 months leave (with school starting back today). I am on half pay long service leave until May and then leave without pay for the rest of the 12 months.
Tue 29/1 am: 10.04 km - 4:46 average pace - 4:-2 fastest km - kilometre intervals
.... intervals: 4:04 (3rd), 4:11 (6th), 4:02 (9th)
Wed 30/1 am: Mona fartlek - 6.91 km - 4:20 average pace - 4.92 km MF
..... int: 3:51, 3:33 / 3:34, 3:25, 3:33, 3:35 / 3:33, 3:39, 3:39, 3:25 / 3:27, 3:29, 3:35, 3:37
I was incredibly stiff and sore at the start of the Mona Fartlek on Wednesday. I had rubbed heat into the left buttock and the right ankle was stiff. All was good by the end but it was a slow start and a shorter distance covered than the previous week.
Thu 31/1: Rest Day (8)
Friday 1st February - 86.6 kg
Fri 1/2 am: 10.41 km - 4:41 average pace - 3:49 fastest km
I felt ok when I got up on Friday morning but I did rub heat into the corked buttocks. The legs were stiff at the start of the run and I felt lop-sided, left buttocks and right ankle, as I got going. When I warmed up all was fine.
I volunteered at parkrun on Saturday morning as I was running in the Parkdale Gift later in the afternoon. It was a very hot day, getting up to 35 degrees. I never felt good at any time while preparing to run and I didn't run at my peak. I really need more afternoon work.
Saturday February 2nd - Parkdale Gift
800 Open warm up: 2.05 km - 4:49 average pace - 4:40 fastest km
800 metre Open: 686 m (114 m) - 2:17.931 - 3:21 pace - 13th (last) in heat
800 Open cool down: 1.09 km - 4:58 average pace
I just never felt good at all. The right heel was sore and I felt tight in the hamstring. I averaged 3:21 pace and I did slow a bit in the second half.
1600 Open warm up: 2.24 km - 4:56 average pace - 4:52 fastest km
1600 metre Open: 1,340 m (260 m) - 4:50.279 - 3:37 pace - 25th of 27
1600 Open cool down: 2.31 km - 6:24 average pace
In the 1600 I had a couple in front of me, one about 40 metres. I started off getting closer but I just had nothing the give. The race was at 7:40 in the evening and it was still over 30 degrees but a bit of the course was in shade. The pace and time were disappointing.
Sun 3/2 am: 7.10 km - average pace 5:19 - 4:56 fastest km
Monday February 4th to Saturday February 9th
Mon 4/2 am: 6.03 km - 4:47 average pace - 4:26 fastest km
Mon 4/2 pm: 7.75 km - 4:35 average pace - 4:03 fastest km - interval workout
.... 350s (pace): 3:24, 3:06, 2:59 / 800: 3:24 / 350: 3:06
In order to get the body used to afternoon running I ran my first "torture" session out at the Desal. The short sprint, around 350 metres, is on the path out TO the bird hide. I ran three of them, then an 800 back to the bird hide (segment) and finished with another 350. The first short sprint was never going to be real fast as I was still warming up. I was happy with the second (3:06 pace) and very happy to get under 3 minute pace for the third. The 800 was a little disappointing but it was mostly into the wind, The final 350 was also at a good pace.
Tue 5/2 am: 10.03 km - 4:44 average pace - 3:59 fastest km - stairway intervals
.... three fast intervals: 4:21, 4:04, 3:59
My weight is fluctuating quite a bit at the moment as I am trying to get it down a little. On Tuesday morning, before my run I weighed in at 84.9 kg and then after the run, and after breakfast, I was down at 83.7 kg. On Wednesday morning, and I did eat a bit on Tuesday, I weighed in at 86.0 kg.
Wed 6/2 am: 4.54 km - 5:04 average pace - 4:57 fastest km
Wed 6/2 pm: Mona fartlek - 6.90 km - 4:20 average pace - 4.90 km MF
..... int: 3:45, 3:30 / 3:29, 3:27, 3:36, 3:39 / 3:33, 3:37, 3:25, 3:39 / 3:28, 3:33, 3:36, 3:40
This Wednesday I moved my Mona Fartlek to the afternoon to get another workout in the heat of the day. I got out there around 6 pm, after doing some tutoring. It was still around 30 degrees, humid, with a strong easterly blowing - running with the wind OUT and into it BACK. It was hard work all the way. I was ahead of pace on the way out but slowed on the way back into the wind. The intervals were not too bad, where I really struggled was in the recovery sections which were really slow. I did drop off in the 15s at the end again, but not as badly as a couple of weeks ago. I was really spent at the end.
Thu 7/2 am: 6.01 km - 4:53 average pace - 4:43 fastest km
Friday 8th February - 85.6 kg
Fri 8/2 am: 8.77 km - 4:58 average pace - 4:33 fastest km
Sat 9/2 am: 3.29 km - 4:48 average pace 4:24 fastest km
Sat 9/2 - Inverloch parkrun - 19:05 - 3rd - 3:40, 3:54, 3:56, 3:53, 3:41
Monday February 4th to Saturday February 9th
Mon 4/2 am: 6.03 km - 4:47 average pace - 4:26 fastest km
Mon 4/2 pm: 7.75 km - 4:35 average pace - 4:03 fastest km - interval workout
.... 350s (pace): 3:24, 3:06, 2:59 / 800: 3:24 / 350: 3:06
In order to get the body used to afternoon running I ran my first "torture" session out at the Desal. The short sprint, around 350 metres, is on the path out TO the bird hide. I ran three of them, then an 800 back to the bird hide (segment) and finished with another 350. The first short sprint was never going to be real fast as I was still warming up. I was happy with the second (3:06 pace) and very happy to get under 3 minute pace for the third. The 800 was a little disappointing but it was mostly into the wind, The final 350 was also at a good pace.
Tue 5/2 am: 10.03 km - 4:44 average pace - 3:59 fastest km - stairway intervals
.... three fast intervals: 4:21, 4:04, 3:59
My weight is fluctuating quite a bit at the moment as I am trying to get it down a little. On Tuesday morning, before my run I weighed in at 84.9 kg and then after the run, and after breakfast, I was down at 83.7 kg. On Wednesday morning, and I did eat a bit on Tuesday, I weighed in at 86.0 kg.
Wed 6/2 am: 4.54 km - 5:04 average pace - 4:57 fastest km
Wed 6/2 pm: Mona fartlek - 6.90 km - 4:20 average pace - 4.90 km MF
..... int: 3:45, 3:30 / 3:29, 3:27, 3:36, 3:39 / 3:33, 3:37, 3:25, 3:39 / 3:28, 3:33, 3:36, 3:40
This Wednesday I moved my Mona Fartlek to the afternoon to get another workout in the heat of the day. I got out there around 6 pm, after doing some tutoring. It was still around 30 degrees, humid, with a strong easterly blowing - running with the wind OUT and into it BACK. It was hard work all the way. I was ahead of pace on the way out but slowed on the way back into the wind. The intervals were not too bad, where I really struggled was in the recovery sections which were really slow. I did drop off in the 15s at the end again, but not as badly as a couple of weeks ago. I was really spent at the end.
Thu 7/2 am: 6.01 km - 4:53 average pace - 4:43 fastest km
Friday 8th February - 85.6 kg
Fri 8/2 am: 8.77 km - 4:58 average pace - 4:33 fastest km
Sat 9/2 am: 3.29 km - 4:48 average pace 4:24 fastest km
Sat 9/2 - Inverloch parkrun - 19:05 - 3rd - 3:40, 3:54, 3:56, 3:53, 3:41
An interesting parkrun on Saturday morning. The ankle took a bit to warm up but was ok by the time I started. It was a real fast start so I just let them go for t and then started reeling them in one-by-one. I got to third but there were two quickies out front and I wasn't going to catch them unless they slowed. I had a runner move up behind me and decided to push to make him work to get past me. He didn't go past. In the last kilometre we had a chat and in the last few hundred he pushed and urged me too - hence the quick finish.
Sunday February 10th - Ballarat Gift
1600 Masters warm up: 3.31 km - 4:43 average pace - 4:33 fastest km
1600 metre Masters: 1,415 m (185 m) - 4:51.218 - 3:26 pace - 16th (of 22) in final
1600 Masters cool down: 2.30 km - 5:13 average pace
I went out hard in this race, feeling that my handicap was realistic. The speed dropped off in the second half and I lost my fight as I started getting overtaken. I finished about 2/3 of the way back in the field. I was much happier with the time and the average pace. This is my fastest run without spikes. I've been running in the adizeros lately because of the ankle soreness.
1600 Open warm up: 3.01 km - 4:52 average pace - 4:37 fastest km
1600 metre Open: 1,340 m (260 m) - 4:41.347 - 3:30 pace - 26th (of 28) in final
1600 Open cool down: 1.22 km - 5:07 average pace
The challenge - to run well in a second race for the day, and this one had my son Matt running behind me. The pace is pretty hot this far into the season and a few seconds off pace is diabolical. I was a few seconds off. I ran in spikes for the first time since Frankston and I just don't know if they help or not. I started well but had nowhere to push up to when the runners started getting me from behind. I wasn't really making ground on those in front either. The average pace was 3:30 and Matt didn't catch me (2 seconds behind) so there were some positives. I need to start measuring splits so that I can gauge how I'm travelling through the race (although I'm pretty sure I know).
Training this weeks will step into sustained pace and trying to get to the point where I can run between 3:35 and 3:40 pace comfortably (and with a step up). I did get a whole lot of direction out of the Ballarat Gift.
I ran 12.6 km for the day. Tonight I iced the right ankle.
Monday February 11th to Sunday February 17th
Mon 11/2 am: 4.20 km - 5:03 average pace - 4:44 fastest km
Mon 11/2 pm: 7.80 km - 4:30 average pace - 4:01 fastest km - interval workout
.... 350s (pace): 3:24, 3:20, 3:12 / 800: 3:28 / 350: 3:21
On Monday afternoon I went out to the Desal for another interval session in the heat of the day out there. It was a bit cooler this week but still under a hot sun. I had my watch set to alert pace with the setting between 3:35 & 3:40 - so this week I was much more controlled. That was the aim - to run with control and something more to give - and I feel I achieved it. In the 800 I was able to pick up speed - move to another level - neat the end, stepping up twice. I have been running to frantically at the Gifts and I today I found that I can run with control and not be any slower.
Tue 12/2 am: 10.02 km - 4:52 average pace - 4:31 fastest km
Wed 13/2 am: 4.13 km - 4:57 average pace - 4:23 fastest km - progression
Wed 13/2 pm: Mona fartlek - 6.94 km - 4:19 average pace - 4.91 km MF
Tue 12/2 am: 10.02 km - 4:52 average pace - 4:31 fastest km
Wed 13/2 am: 4.13 km - 4:57 average pace - 4:23 fastest km - progression
Wed 13/2 pm: Mona fartlek - 6.94 km - 4:19 average pace - 4.91 km MF
..... int: 3:53, 3:38 / 3:37, 3:33, 3:43, 3:43 / 3:43, 3:30, 3:29, 3:35 / 3:31, 3:26, 3:35, 3:39
After tutoring on Wednesday I headed to the Guide Park for my fifth run in three days, a Mona Fartlek at the Guide Park. With my focus on more controlled running this week I was slower in the intervals but quicker in between. Overall I ran slightly further in the 20 minute Mona and a bit more further in the warm up / cool down at the start and end. It was a little disappointing as I wanted to get a 7 km in but I have worked the legs a bit this week with 33 km in 3 days to follow up the 12 of warm ups and racing on Sunday.
Thu 14/2: Rest Day (13)
Thursday was spent travelling to Echuca for the Riverboats Music Festival - Fri, Sat & Sun. We will be returning home on Monday.
Fri 15/2 am: 9.57 km - 4:53 average pace 4:28 fastest km
On Friday morning, after a day off running, I woke up feeling good but when I started running there was stiffness everywhere. My right ankle, behind the left knee - towards the top of the calf - and my right hip were all slow to get going. It was just a plod early on, starting with a 5:29. In the second kilometre I started to move better with a 5:08 but I stayed at that pace for the third. By the sixth and seventh I was starting to move freely and then I ran a 4:28, comfortably, for the eighth.
Sat 16/2 am: 2.81 - 5:08 average pace
Sat 16/2 - Echuca parkrun - 20:08 - 5th - 3:59, 4:05, 4:10, 3:55, 3:55
Sat 16/2 am: 1.58 - 4:45 average pace
Sun 17/2 am: 11.13 km - 4:56 average pace - 4:45 fastest km
Monday February 18th to Sunday February 24th
Monday morning started in Echuca, at the Pevensey motel, under a warm and threatening sky. The legs were terribly stiff as I set of trudging along while the right ankle and left knee warmed up. Once they were warm I was running nicely but I did stop to stretch quite a few times along the way. The corellas in the port were deafening as they flocked above the river red gums. We have been travelling to Echuca for a little over two years know as Matt was working in Moama. He is now back in Melbourne so our visits will also stop - so this run was a farewell run. We have now been to the past three Riverboat Music festivals here so we may be back for a fourth this time next year.
Mon 18/2 am: 6.21 km - 4:50 average pace - 4:30 fastest km
Mon 18/2 pm: 5.86 km - 4:40 average pace - 4:04 fastest km - interval workout
.... 350s (pace): 3:??, 3:12, 3:09, 3:02
I'm a bit over the soreness in the right ankle so I have started really working on it from Monday evening, with frequent ice and heat packs on it while resting.
Tue 19/2 am: 10.64 km - 4:55 average pace - 4:43 fastest km
On Tuesday Heather and I dusted off the bicycles and rode out to the Mouth of the Powlett for a picnic lunch. It was a 28 km round trip. The long vision for the cycling will be the Great Victorian Bike Ride in November and there will need to be a lot of cycling between now and then. In thinking about it the cycling may help the running (an soreness) too. Last year my running peaked mid year after a bit of cycling in April. I was very sore after the ride and carrying a back pack didn't help.
On Wednesday morning I woke up feeling ok but decided not to have the morning run and go into the afternoon fartlek a little fresher. I cycled instead, getting in 16 km and a bit quicker than the previous day.
The Mona fartlek, late in the day, was disappointing - falling just short of 7 km. I ran out into the breeze and just had nothing in the first interval. I did quicken up as the run progressed.
Wed 20/2 pm: Mona fartlek - 6.99 km - 4:19 average pace - 4.95 km MF
..... int: 3:51, 3:34 / 3:39, 3:32, 3:35, 3:32 / 3:31, 3:34, 3:28, 3:25 / 3:22, 3:30, 3:26, 3:27
Thu 21/2 pm: 5.41 km - 4:45 average pace - 4:32 fastest km
Thu 21/2 pm: 5.06 km - 5:37 average pace - 5:21 fastest km
I ran three times on Thursday, after breakfast, after lunch and then with the Headlampers late in the afternoon. I had to do a bit of work to get going this morning as I had a bit of stiffness from the late afternoon run on Wednesday. The lunch run was much more fluent and I just ran easy with the group in the third run. The body feels good and I am continuing the ice then heat treatment of the right ankle/heel area.
Friday February 22nd: 85.9 kg
Fri 22/2 am: 8.31 km - 4:51 average pace - 4:16 fastest km
On Friday morning I got up feeling pretty stiff. My first kilometre was a 5:48, the slowest for a long time. As the body loosened the pace picked up though and my eighth was a 4:16. This was my FIFTH run in a 38 hour period, where I covered 30 km all up. After the run I weighed in at 84.7 kg, a drop of 1.2 kg during the run and recovery.
I followed up with a 17 km cycle later in the morning to take my weekly total to 61 km.
Sat 23/2 am: 3.27 km - 4:53 average pace 4:25 fastest km
Sat 23/2 - Inverloch parkrun - 19:39 - 2nd - 3:30, 4:05, 4:12, 3:41, 4:09
... 1000 / 500 intervals: 3x intervals - 3:30, 3:36, 3:41 & 3:36 (500 m)
Inverloch parkrun on Saturday for my 223rd parkrun and 187th at Inverloch. The plan today was for three one kilometre intervals with a 500 rest in between. We had a young fast runner who went to the front early and I sat with him for that first interval, running a 3:30. I followed up with a solid 3:36 and was sitting on 3:38 pace for the third before going up the hill and losing speed. I finished with a nice solid 500 at 3:36 pace.
Sun 24/2/am: 8.36 km - 4:57 average pace - 4:23 fastest km
On Sunday morning I ended the week with a nice easy Heathlands run.
Monday February 25th to Sunday March 3rd
Given that we had some relay runs on Monday evening I took the morning off and cycled 20 km instead. At the Road Runners races I decided to run 400 on / 400 off intervals with a shorter interval of about 230 metres to end each race.
25/2 pm - warmup: 2.10 km - 4:52 average pace - 4:47 fastest km
25/2 pm relay #1: 1.83 km - 3:52 average pace - intervals: 3:10, 3:30, 3:29 pace
25/2 pm relay #2: 1.84 km - 4:03 average pace - intervals: 3:15, 3:33, 3:28 pace
25/2 pm relay #3: 1.85 km - 4:09 average pace - intervals: 3:15, 3:37, 3:31 pace
25/2 pm cool down: 0.7 km - 5:43 average pace
26/2 am: 10.07 km - 4:42 average pace - 4:01 fastest km - km intervals x3
... intervals (pace): 4:11, 4:05, 4:01 - 3rd, 6th & 9th
On Tuesday afternoon I cycled 17 km and then cycled again, out to Cape Paterson and back, on Wednesday morning, covering 25 km. I can feel the benefits.
27/2 pm: 1.50 km - Mona warm up - 4:48 average pace - 5:03 & 4:17
Wed 27/2 pm: Mona fartlek - 7.03 km - 4:17 average pace - 4.94 km MF
..... int: 3:41, 3:29 / 3:31, 3:26, 3:36, 3:41 / 3:26, 3:33, 3:48, 3:29 / 3:25, 3:28, 3:25, 3:38
It was hot and windy late on Wednesday afternoon for the Mona fartlek session. The easterly was behind me on the way out. I was further than other weeks and sweating up big. On the turn I was running into a blustery wind. It really hit me hard in the third 30 second effort and affected the time.
Thu 28/1 am: 10.13 km - 4:48 average pace - 4:27 fastest km
Fri 1/3 am: 8.29 km - 4:56 average pace - 4:35 fastest km
Friday 1st March - 85.8 kg
Sat 2/3 am: 3. km - 4:52 average pace 4:20 fastest km
Sat 2/3 - Altona parkrun - 19:12 - 3rd - 3:45, 3:55, 3:50, 3:46, 3:47
Sun 3/3 am: 8.25 km - 4:50 average pace - 4:34 fastest km
Monday March 4th to Saturday March 9th
Mon 4/3 am: 7.18 km - 4:48 average pace - 4:37 fastest km
Mon 4/3 pm: 6.00 km - 4:36 average pace - 4:13 fastest km - interval workout
.... 350s (pace): 3:28, 3:18, 3:14, 3:04
Tue 5/3 am: 10.05 km - 4:49 average pace - 4:14 fastest km
On Tuesday morning I felt quite sore and took forever to get from plodding to running. I decided before the run to NOT run kilometre intervals and, instead, built up the pace. The first kilometre was run in 5:35 and the last in 4:14 - a massive progression.
Late on Tuesday I cycled for just over 30 minutes, covering almost 14 km. I repeated the cycle in reverse on Wednesday morning for another 13 plus km ride.
Wed 6/3 pm: Mona fartlek - 7.04 km - 4:16 average pace - 5.02 km MF
..... int: 3:46, 3:35 / 3:35, 3:29, 3:36, 3:27 / 3:20, 3:22, 3:14, 3:32 / 3:27, 3:24, 3:32, 3:33
After tutoring on Wednesday afternoon I went out for my eighth Mona fartlek in this series. I covered my longest distance (just) and ran more then 5 km for the 20 minutes. At the moment I am doing a series of online challenges called "the iconic". This run completed a set of three 30 minute sessions and won me a $75 voucher.
Thursday March 7th - rest day (20)
After TWENTY days of running I gave my body a rest - will actually be a two day rest - leading into the Bendigo Gift. I did cycle 23 km out to Cape Paterson and back.
Friday March 8th - 85.3 kg
Friday was a second rest day in a row - the first double "day-off" for a long time. I did cycle 20 km after breakfast though.
Sat 9/3 am: 3.07 km - 4:52 average pace 4:23 fastest km
Sat 9/3 - Inverloch parkrun - 19:46 - 2nd - 3:53, 3:59, 4:05, 4:02, 3:46
After a 36 hour break from running I found it slow going getting my body up and going again on Saturday at parkrun. I never really felt "right" all the way through both runs but was able to finish with some speed in the last kilometre. I should be better tomorrow for the hitout though.
Sunday March 10th - Bendigo Gift
I went into the Bendigo Gift reasonably fresh - cycling instead of running on Thursday and Friday and then a nice little loosener on Saturday. With the race around 4 it started raining around 2:30 when a storm went over. The temperature dropped a bit. It was clearing half an hour or so later when Matt and I started our warm-up.
After tutoring on Wednesday afternoon I went out for my eighth Mona fartlek in this series. I covered my longest distance (just) and ran more then 5 km for the 20 minutes. At the moment I am doing a series of online challenges called "the iconic". This run completed a set of three 30 minute sessions and won me a $75 voucher.
Thursday March 7th - rest day (20)
After TWENTY days of running I gave my body a rest - will actually be a two day rest - leading into the Bendigo Gift. I did cycle 23 km out to Cape Paterson and back.
Friday March 8th - 85.3 kg
Friday was a second rest day in a row - the first double "day-off" for a long time. I did cycle 20 km after breakfast though.
Sat 9/3 am: 3.07 km - 4:52 average pace 4:23 fastest km
Sat 9/3 - Inverloch parkrun - 19:46 - 2nd - 3:53, 3:59, 4:05, 4:02, 3:46
Sunday March 10th - Bendigo Gift
I went into the Bendigo Gift reasonably fresh - cycling instead of running on Thursday and Friday and then a nice little loosener on Saturday. With the race around 4 it started raining around 2:30 when a storm went over. The temperature dropped a bit. It was clearing half an hour or so later when Matt and I started our warm-up.
1600 Frontmarkers warm up: 4.15 km - 4:39 average pace - 4:29 fastest km
1600 metre Open: 1,315 m (285 m) - 4:27.088 - 3:23 pace - 10th (of 17) in final
1600 Open cool down: 7.12 km - 5:10 average pace - 4:53 fastest km
1600 Open cool down: 7.12 km - 5:10 average pace - 4:53 fastest km
I felt ok at the start of the race - not exactly jumping out of my skin but ok. The cloud was clearing and it was coming out steamy at the start. I got off to a good start, picking up several in front of me but there were three I didn't get. In retrospect I could have gone harder and got them but what would that have meant at the end of the race? I went quite a way before I was overtaken and was still in the top 8 (in the money) as I got to the final bend. I should have pushed harder a little earlier but didn't react until two runners passed me, then it was too late to get them back. I finished tenth and it was my fastest pace (3:23) yet for a mile race.
Upon reflection I felt my race was much better controlled and I was more relaxed when running. I do feel that I should have gone with the first runner who overtook me and picked up the three front-markers that I didn't get in the end. I should have / could have gone harder a little earlier at the end. It was a great learning experience though.
Matt and I ran 7 km around Bendigo as a "cool down".
