54 - Running around Queensland

.... follows 53 - Heading north and running in Kununurra

Monday June 24th to Sunday June 30th
I had a sleep in (until 6:30 am) with the darker morning being back in the Northern Territory (sunrise was before 6 am in the East Kimberley).  I was on the road early and arrived in Katherine just after 9 am, running along the river there.  After the run I headed to Nitmiluk Gorge and walked up to the lookout, then it was on to Mataranka after lunch and some food shopping.

Mon 24/6 am:  9.29 km - 4:49 average pace - 4:32 fastest km (Katherine)
Mon 24/6 pm:  5.05 km - 5:05 average pace - 4:39 fastest km (Bitter Springs)
Tue 25/6 am:  8.67 km - 4:44 average pace - 4:14 fastest km (Mataranka)
Wed 26/6 am:  13.03 km - 4:43 average pace - 4:06 fastest km (Mataranka)

Wednesday was a big day of driving with over 400 km to travel to Banka Banka station.  I was going to have a short run there on thursday morning but the right ankle was stiff so decided to give it a rest for the day.  Another big day of driving on Thursday to get near the Queensland border and well on the way to Mount isa.

Thu 27/6 - REST DAY (after 12 days straight running)

Thursday was a big driving day getting all the way from Banka Banka station to Camooweal, almost 500 km.  I was up early for a short run on friday morning, before the two hour drive to Mount Isa.

Fri 28/6 am:  5.80 km - 4:47 average pace - 4:09  fastest km

Saturday morning is parkrun morning and this week I ran at Mount isa parkrun.  I ran 2 km to the start (from my tent) and then did a little more for the warm up.  I started the parkrun ok - not super fast - and soon found myself out in front by quite a distance.  My second kilometre was slower than the first so I didn't push real hard for the rest of the run.  After a bit of a chat i jogged beck the 2km to my tent.

Sat 29/6 am: 3.03 km - 4:53 average pace - 4:37 fastest km
Sat 29/6 - Mount Isa parkrun - 19:51 (1st) - 3:52, 3:57, 4:00, 3:53, 4:00
Sat 29/6 am:  2.16 km - 4:52 average pace - 4:51 fastest km
Sat 29/6 pm:  5.40 km - 4:58 average pace - 4:51 fastest km
Sun 30/6 am:  10.35 km - 5:00 average pace - 4:49 fastest km

Sunday was a big driving day - from Mt Isa to Hughenden - over 500 km.

Monday 1st July to Sunday 7th July
I was up early to start the new week and new month with an interval run in Hughenden.  Two weeks after the half the body feels good.  I can still feel the right hamstring at times and the right ankle is terribly stiff in the mornings but I have decided that now is the time to get some speed going. (My fastest parkrun for the year is a dismal 18:43).

Mon 1/7 am:  8.16 km - 4:47 average pace - 4:28 fastest km
.... 200 intervals (ave pace):  4:10, 3:30, 3:30, 3:20, 3:20, 3:35

Monday was another big drive - it should be the last big driving day as I will be taking my time down the east coast now.  I drove to Townsville and then further onto the northern beaches, running at Saunders beach and then continuing to Toomulla beach to camp.  The right ankle hurts a bit after a long day driving, the way it is perched between the accelerator and floor doesn't help.  Iy'll settle down now with only light driving for the rest of the week.

Mon 1/7 pm:  4.21 km - 5:01 average pace - 4:50 fastest km (Saunders Beach - barefoot)
Tue 2/7 am:  8.24 km - 5:00 average pace - 4:46 fastest km (Toomulla)

Wed 3/7 am:  7.10 km - 4:45 average pace - 4:11 fastest km
... adhoc intervals (lanes - ave pace): 3:28, 3:23, 3:27, 3:21, 3:21

Thu 4/7 am:  10.52 km - 5:02 average pace - 4:39 fastest km (Balgan Beach)
Fri 5/7 - rest day (after 7 days running)

On Friday I drove from the northern beaches and set up camp in Townsville, in a caravan park near North Shore.  So Saturday morning it was off to another new parkrun and my first "N" parkrun - at North Shore, Townsville.  On Friday night I saw a video from Rob De Castella saying that a (marathon) runner needed to be bold early in the race to post a good time.  It ocurred to me that I have been very conservative early on recently so this time I went out hard, really pushing it.  It helped that another run went with me and was right on my tail most of the way (I dropped him off in the fourth).  It was a fast start and then I slowed a touch but then held low 3:40s pace for the rest of the run.  Deeks was right - to run fast you need to go early and trust your fitness and heart.

Sat 6/7 am:  3.08 km - 4:50 average pace - 4:31 fastest km
Sat 6/7 - North Shore parkrun - 18:33 (1st) - 3:36, 3:43, 3:43, 3:44, 3:46

Sat 6/7 am: 2.49 km - 4:48 average pace - 4:45 fastest km
Sun 7/7 am:  13.33 km - 4:50 average pace - 4:35 fastest km

Monday July 8th to Sunday July 14th
With the plan of running parkrun freedom runs as I travel down the east coast I just went for a very short day-starter from the van park in Townsville on Monday morning, the first of a few for the day.

Mon 8/7 am:  4.08 km - 5:03 average pace - 4:49 fastest km
Mon 8/7 am:  5.06 km - 4:34 average pace - 4:06 fastest km (Aplins Weir freedom)
Mon 8/7 pm:  4.65 km - 4:58 average pace - 4:48 fastest km (almost Plantation freedom)

Monday was spent driving to Bowen.  On Tuesday morning I started the day with a circuit of the 9-hole golf course and then, after breakfast and packing up, ran the Bowen parkrun course as a freedom run.

Tue 9/7 am:  5.63 km - 4:48 average pace - 4:27 fastest km - 200m intervals
.... intervals (ave pace):  3:45, 3:55, 3:35, 3:20
Tue 9/7 am:  5.16 km - 4:42 average pace - 4:18 fastest km (Bowen parkrun freedom)
Tue 9/7 pm:  1.88 km - 5:00 average pace
Tue 9/7 pm:  5.01 km - 4:32 average pace - 4:04 fastest km (Airlie Bch parkrun freedom)

I drove into Mackay, after packing up camp in a state forest, on Wednesday morning and found the Botanical Gardens.  I had a warm up run around there - checking out the parkrun course (another unmarked course) and then had a parkrun freedom run.

Wed 10/7 am:  4.37 km - 5:03 average pace - 4:54 fastest km
Wed 10/7 am:  5.02 km - 4:28 average pace - 3:56 fastest km (Mackay parkrun freedom)

Finding the actual parkrun courses for some of these Queensland parkruns is very difficult at times.  On Thursday i hit Rockhampton and headed to the Botanical Gardens to run on their parkrun course.

Thu 11/7 am:  2.55 km - 5:21 average pace - 5:04 fastest km
Thu 11/7 am:  1.12 km - 5:12 average pace
Thu am:  5.01 km - 4:34 average pace - 4:24 fastest km (Rockhampton parkrun freedom)

In the past FOUR days I have run 49.5 km and completed FIVE parkrun freedom runs plus running most of one at Ayr.

Friday was a rest day

Saturday morning was my "Y" parkrun in Yeppoon.  It was a cold 7 degree morning and I didn't even raise a sweat on the warm up along the beach path.  The first 2.2 km is up a reasonable hill and then you turn and run back down.  Another runner ran ahead at the start and I was pushing it so I let him go.  Then he started slowing and I spent the second kilometre reeling him in.  I passed him before the top of the hill and then put my foot down on the return.  My FOURTH kilometre was a 3:32!

Sat 13/7 am:  3.07 km - 4:55 average pace - 4:33 fastest km
Sat 13/7 am:  Yepoon parkrun (1st) - 18:35 - 3:40, 3:52, 3:36, 3:32, 3:38

Sat 13/7 am:  1.35 km - 5:07 average pace
Sat 13/7 pm:  5.01 km - 4:42 average pace - 4:23 fastest km (Tannam Sands freedom)

On Sunday I started in Gladstone, drove to Rockhampton, getting there after lunch and then continued on to Bargara beach.  After running there I drove even further south, free-camping at Burrum Heads.  It was dark when I got there.

Sun 14/7 am:  5.01 km - 4:44 ave pace - 4:17 fastest km (Gladstone parkrun freedom)
Sun 14/7 pm:  5.04 km - 4:57 ave pace - 4:46 fastest km (Bundaberg parkrun freedom)
Sun 14/7 pm:  5.01 km - 4:57 ave pace - 4:49 fastest km (Bargara parkrun freedom)

Mpnday July 15th to Sunday July 21st
On Monday I drove into Hervey Bay and the Urangan jetty is at the parkrun start so I ran a warm up on it.  It was once over a kilometre long.  I then drove to Noosa, via Maryborough - running their parkrun course and having lunch in the park.  I really pushed the last kilometre at hervey Bay and it felt real good.  I didn't feel that I was at top pace at all.

Mon 15/7 am:  1.70 km - 4:57 average pace
Mon 15/7 am:  5.01 km - 4:34 ave pace - 3:47 fastest km (Hervey Bay parkrun freedom)
Mon 15/7 pm:  5.17 km - 4:39 ave pace - 3:52 fastest km (Maryborough parkrun freedom)

Tue 16/7 am:  5.01 km - 4:44 ave pace - 4:13 fastest km (Noosa parkrun freedom)
Tue 16/7 am:  5.01 km - 4:33 ave pace - 3:58 fastest km (Brightwater parkrun freedom)
Tue 16/7 am:  5.01 km - 4:46 ave pace - 3:54 fastest km (Mudjumba parkrun freedom)

I started heading south on Wednesday morning and picked up two parkrun courses on the Sunshine Coast along the way.

Wed 17/7 am:  5.02 km - 4:32 ave pace - 3:49 fastest km (Kawana parkrun freedom)
Wed 17/7 am:  5.00 km - 4:51 ave pace - 4:41 fastest km (Golden Beach freedom)

I had a rest day at the bottom of the Sunshine coast on Thursday and then travelled into Brisbane on Friday morning, checking out Zillmere (so I know where to go) and having a run down the road at the Chernside parkrun course.

Fri 19/7 am:  5.01 - 4:45 ave pace - 4:07 fastest km (Chermside parkrun freedom)

On Saturday morning all was set for the Z parkrun - at Zillmere.  It was an 11 km drive in and I got there ok.  The course is looping 3 ovals and looks confusing so my warm up run was checking it out.  It was really well marked (with temporary signs - so a freedom would be hard) though.  I set off fast in the parkrun but soon had a big lead and it was hard to keep up real speed with nobody pushing me.  It was also a 100% grass course, a true cross country course, and it was a dewy morning so grip was an issue.  It was still a good time though and another age group record.

Sat 20/7 am:  2.55 km - 4:57 average pace - 4:46 fastest km
Sat 20/7 - Zillmere parkrun (1st) - 18:52 - 3:32, 3:48, 3:49, 3:47, 3:47

In the past 6 weeks I have taken the number ONE token at Kununurra (twice), Mount Isa, North Shore, Yeppoon and Zillmere.

Sat 20/7 am:  5.02 km - 4:50 ave pace - 4:34 fastest km (Kelvin Grove freedom parkrun)

On Sunday I met up with Rachel Tattersall at Lota and we ran two of her local parkrun courses together before lunch.

Sun 21/7 pm:  5.02 km - 4:41 ave pace - 4:38 fastest km (Lota parkrun freedom)
Sun 21/7 pm:  5.02 km - 4:41 ave pace - 4:34 fastest km (Wynnum parkrun freedom)

Mon 22/7 am:  4.79 km - 4:59 average pace - 4:48 fastest km
Mon 22/7 am:  5.01 km - 4:39 ave pace - 3:48 fastest km (Kirra parkrun freedom)
.... 2x 400m intervals (max pace):  3:26, 3:26

plus I then crossed the border and ran a parkrun freedom run in Kingscliff (see the next blog)

53 - Heading north and running in Kununurra

.... follows 52 - Local runs, the train and a VCCL run

Monday 13th May to Sunday 19th May
It has become COLD in Wonthaggi already.  Winter has set in early with the cold southern ocean air engulfing us.  Later this week we will be starting our northward travels and I am so looking forward to running in warm air again.  I hope to be nicely conditioned to running in the heat when next summer's running season comes around.

I started the new week with a cycle-run-cycle, riding 11 km out to the Desal bird hide then running before the 12 km ride home.  I have a sore spot on the left hip (low) after Sunday's VCCL run.  The right heel is still sore early - lessening as it warms up - and the soreness from the twisted ankle has spread up the right side.  It tried to get into the calf but has pretty much skipped over to the hamstring and right hip area.  I believe the good condition of my leg muscles is lessening any impact.

Mon 13/5 am : 7.01 km - 4:54 average pace - 4:42 fastest km
Mon 13/5 pm:  6.31 km - 4:54 average pace - 4:43 fastest km
Tue 14/5 am:  7.58 km - 5:01 average pace - 4:45 fastest km

Tuesday morning was an easy run in the Heathlands.  I followed up with a 15 km cycle in the afternoon.  The cycling will come to an end this week as I hit the road on my northern Australia trip.

Wednesday May 15th - 84.1 kg

In what will probably be my last long run in Wonthaggi for a while I ran out to Mitre 10 along the rail trail and back through the town.  My energy levels are real low at the moment but at least the ankle felt good today, and I was able to push it home.  Later in the afternoon I cycled almost 20 km, my last cycle for some time.

Wed 15/5 am:  10.12 km - 4:46 average pace - 4:24 fastest km
Thu 16/5 am:  6.11 km - 4:45 average pace - 4:24 fastest km

On Thursday morning I left on my trip north and drove all day.  there was six and a half hours of driving and i got to Nhill late in the day.  I ate tea and went to bed, then rose early in the morning and drove to Murray Bridge.  I was in Sturt reserve and saw the parkrun start so decided to give it a go, running a nice easy 24:32.  I then ran a loop of the reserve to have a look around.

Fri 17/5 am:  5.02 km - 4:54 average pace - 4:29 fastest km
Fri 17/5 am:  2.56 km - 4:42 average pace - 4:31 fastest km

On Friday I drove to Victor harbor and stayed at the Holday park on Bay road.  It was cold Friday night and for parkrun on Saturday morning.  My warm up started slowly but I was moving well near the end.  In the parkrun I ran out to the front and was way out on my own for a solo-like run.  I pushed but was just under four minute pace.  I did pick it up in the middle but dropped off a touch near the end.  I finished with a touring run back to the park

Sat 18/5 am:  3.02 km - 5:06 average pace - 4:49 fastest km
Sat 18/5 - Victor Harbor parkrun: 19:41 - 3:58, 3:58, 3:55, 3:53, 3:59 - 1st
Sat 18/5 am:  2.30 km - 4:53 average pace
Sun 19/5 am: 10.60 km - 4:57 average pace - 4:35 fastest km

I ended the week with a Sunday morning run around Port Noarlunga and Christies Beach.  I ran this area in September 2013.  I later drove through Adelaide and on to Port Wakefield.

Monday May 20th to Sunday May 27th
I was up early on Monday morning and set off on a run around the streets of Port Wakefield, looking at the old buildings.  It was a goo run with a strong last third.

Mon 20/5 am: 10.47 km - 4:50 average pace - 4:33 fastest km (x2)

I camped at a beach campsite on the Cape Yorke Peninsula on Monday night and, because of an early night, got out for an early run on the tracks on Tuesday morning.  After packing up I headed to Wallaroo to stay for a couple of nights.

Tue 21/5 am: 6.48 km - 5:00 average pace - 4:24 fastest km
Tue 21/5 pm: 4.47 km - 4:38 average pace - 4:35 fastest km
Wed 22/5 am: 12.31 km - 4:48 average pace - 4:24 fastest km
Thu 23/5 am: 9.41 km - 4:50 average pace - 4:20 fastest km

My ankle is starting to feel good.  the past two mornings I have been slow in the first 2 km but not really in pain.  Each time I have just got into a nice groove from the third onwards and finished quickly.

Thursday was spent travellin to Port Augusta and getting set up in the caravan park.  On Friday morning I had a nice solid run out along the shoreline, in Port Augusta West.  It had good speed right from the start and was solid on a course that was softish sand and slipperly in places.

My Strava "fitness & freshness" has increased rapidly since Easter and Stawell.  I am almost back up to 100, which is where I was around the time of Gold Coast last year.  The slower runs and cycling has helped.  I have also lengthened my runs.

Fri 24/5 am:  5.32 km - 4:35 average pace - 4:13 fastest km
Sat 25/5 am:  3.35 km - 4:?? average pace - 4:?? fastest km
Sat 25/5 - Port Augusta parkrun: 19:21 - 3:47, 3:51, 3:51, 3:51, 3:50 - 1st
Sat 25/5 am:  2.20 km - 4:42 average pace

On Saturday morning I completed my third South Australian parkrun at Port Augusta.  It was a pretty small field.  One runner passed me earl and put on a gap but i hauled him in before half way and then had a solo return.  I would have liked to be a bit quicker but at least I was consistent throughout.  After parkrun I returned to camp, packed up the tent and started the trip to Coober Pedy.

I slept at Bon Bon roadside stop on the Stuart highway on Saturday night and there was nowhere to run.  I was in Coober Pedy before lunch and went for a run to see the town, getting out to the "golf course" and back.

Sun 26/5 am:  10.15 km - 4:47 average pace - 4:38 fastest km

Monday May 27th to Sunday June 2nd
I start my week in Coober Pedy after my first of four nights here.  I am sleeping in an underground hostel and hardly anyone else is here.  It is so quiet in the night and the temperature so constant.  I had my bbest nights sleep in a long time getting up around 7:30 am and then hitting the streets of Coober Pedy.  I have some soreness' but nothing too bad and I was able to stretch out a bit in the end.  The right heel is still stiff when cold and I can feel my right hamstring.  My left hip has also been sore since the VCCL run at Jells Park.  I did run 12 km though, with a strong finish.

Mon 27/5 am: 12.09 km - 4:45 average pace - 4:23 fastest km
Tue 28/5 am:  8.83 km - 4:51 average pace - 4:28 fastest km
Tue 28/5 pm:  7.66 km - 4:35 average pace - 4:04 fastest km
Wed 29/5 am:  6.01 km - 4:42 average pace - 4:04 fastest km

Thursday was spent on a tour to Lake Eyre and back to Coober Pedy - the main purpose for my stay in town.  It was an amazing experience to walk on a soggy Lake Eyre.  It was a 500 km round trip so I got to sit and rest the legs.

On Thursday morning I was up early and out for my third attempt at a local loop segment.  This time I actually had some speed and jumped to second place on the segment with some nice sub 4 minute running.  While in Coober Pedy I have run over 52 km in the past five days.  Now the trip heads north to Alice Springs.

Thu 30/5 am: 7.80 km - 4:33 average pace - 3:53 fastest km

It was freezing at the SA/NT border on Friday morning.  While in the sleeping bag I was ok but my hands froze packing up the tent.  I drove to Alice Springs and had my run there after lunch.

Fri 31/5 pm:  5.19 km - 4:50 average pace - 4:35 fastest km
Sat 1/6 am:  11.34 km - 4:42 average pace - 4:28 fastest km

There is no parkrun in Alice Springs so I went for a long run out to Telegraph Station on Saturday morning.  Later it was back in the car to continue the drive north.

Saturday was a massive day of driving with almost 6.5 hours of driving time (over an eight hour period).  I stopped at the Devils Marbles and the flies were terrible so I put on the running gear and ran around, taking photos along the way.  It was a great way to break up the drive.  After the run it was back in the car and beyound, stiopping for the night at Banka Banka station.

Sat 1/6 pm:  5.47 km - 4:58 average pace - 4:50 fastest km
Sun 2/6 am: 6.71 km - 4:47 average pace - 4:17 fastest km

I was up early on Sunday morning and on the road straight after breakfast.  I stopped at Daly Waters for a run on the way to Mataraka (another big driving day).

Monday June 3rd to Sunday June 9th
I started the week at Mataranka Springs and ran out along the creek and Roper River, then back along the road.  I was running naturally at 4:40 pace after warming up and then I pushed it home at around 4:30 pace and quicker.  It was a nice solid run in preparation to a half marathon in two weeks time.

Mon 3/6 am:  14.40 km - 4:38 average pace - 4:11 fastest km
Mon 3/6 pm: 6.73 km - 4:57 average pace - 4:41 fastest km
Tue 4/6 am: 4.71 km - 5:02 average pace - 4:50 fastest km

On Tuesday I went for a soak in the hot springs after my run and then packed up camp to head further north.  I am just south of Darwin and, although the cool air has followed me all the way it is still comfortable conditions.

Wed 5/6 am:  6.57 km - 4:49 average pace - 4:43 fastest km

Thursday morning I packed up and drove to Katherine for a lunch run and to break up the drive.  After a dip in the hot springs it was back on the road to a camp on the Victoria hwy, on the road to Kununurra.

Thu 6/6 pm: 7.36 km - 4:39 average pace - 4:23 fastest km
Fri 7/6 - rest day (26 days running) - First run free day since 10th May.

Friday was another day on the road with four hours of driving to get to Kununurra.  I left early and picked up one and a half hours when I crossed the border - so it was an early night.  That was good because I was up at 5:30 with the light and the birds.  Then off to Kununurra parkrun for a 7 am start.

Sat 8/6 am: 4.26 km - 4:44 average pace - 4:13 fastest km

Sat 8/6 - Kununurra parkrun: 18:43 - 3:49, 3:50, 3:38, 3:38, 3:43 - 2nd
Sat 8/6 am:  6.20 km - 4:56 average pace - 4:42 fastest km

Saturday's parkrun was also a VCCL event so I was running my hardest for it.  I thought that I would be well placed when I saw my time but I was happily surprised to see that I had won by THREE seconds.

On Sunday I am on a 10 hour day trip to Mitchell Falls so I ran again on Saturday evening to make up for the missed run.

Sat 8/6 pm:  7.21 km - 4:52 average pace - 5:51 fastest km

Monday 10th June to Saturday 15th June
I had a great night of sleep after the day tour to Mitchell Falls - it was a tiring day.  With the early light it is easy to get an early start here and i was out running around 6:30 am.  It turned into a long run which will be a good hitout leading into next weekend.

Mon 10/6 am:  14.15 km - 4:49 average pace - 4:18 fastest km

On Monday I packed up camp and headed to Wyndham - the northernmost town in WA - for a few nghts

Mon 10/6 pm:  6.23 km - 4:58 average pace - 4:45 fastest km
Tue 11/6 am:  10.06 km - 4:53 average pace - 4:34 fastest km
Wed 12/6 am:  6.17 km - 4:41 average pace - 4:12 fastest km

On Thursday morning I headed back to Kununurra, taking the first of two days off running in the lead up to the half marathon.  I took it easy again on Friday and then tries to run a 20:44 (4:09 pace) at Kununurra parkrun on Saturday morning - need a 44 for parkrun bingo.  I tried to get fancy at the end and missed by 3 seconds when I had been on track the whole way.  It had been a nice controlled run the whole way, right on the pace I want in the half.

Sat 15/6 am:  2.21 km - 4:51 average pace
Sat 15/6 - Kununurra parkrun: 20:48 - 4:08, 4:09, 4:08, 4:08, 4:12 - 1st

Sunday June 16th - Kununurra Half Marathon

These days I'm never really ready for a half marathon but I had done a bit of work to prepare so I did have some confidence.  I planned to run a solid 40 minute 10 km and then try to stay under 90 minutes for the half.  I can't really expect to hold 4 minute pace with my lack of endurance work these days.

Sun 16/6 am:  2.35 km - 4:45 average pace - 4:39 fastest km
Sun 16/6 am: - Kununurra Half Marathon - 1:28:05 (official time)
...... first 10 km: 3:54, 3:56, 3:59, 4:00, 4:02, 3:56, 4:00, 4:05, 4:06, 4:11 - 40:09
...... last 11 km: 4:16, 4:11, 4:23, 4:24, 4:23, 4:21, 4:22, 4:25, 4:24, 4:30, 4:25

I started the race well riunning with a young gun, Seb who is a local.  I just blew out at the back end and missed the sub 40 by a touch.  I was pretty happy to maintain the low 4:20s for most of the second half.  It was tough in the heat with no shelter from the sun. There are times when your mind is telling you to stop and that was the case today but my body just over-ruled the mind and I kept churning out consistant k's.  I knew that my last half was not going to be as fast as my first half (although I "hoped" that it would).  I ran SECOND in the race (to Seb) and took home a bottle of bubbly and a wine glass.  My time was quicker than the winners of the past couple of years.  I pulled up ok - the right heel is just a touch sore but well on the way to healed now.  My right hammy got a little tight and I am stiff in the lower back - but, overall, I feel quite good.  Now to find the next running adventure!

Monday June 17th to Sunday June 23rd
One more week of running in the Kimberley before I head back east so the recovery week will be documented here.  I really stiffened up overnight and when I got up the right ankle, right hamstring, left hip and both quads were quite tight.  The first kilometre of the Monday run was a 6:10 but I did loosen up during the run and got to stretch it out near the end.

Mon 17/6 am: 8.18 km - 5:19 average pace - 4:43 fastest km

Monday morning was a packup morning with a trip out on the Gibb River Road to El Questro and Home Valley homesteads and some great gorges and springs this week.

Tue 18/6 am - trail run - 4.40 km - 8:02 average pace into Champagne Falls

I was up early on Tuesday to get in the almost 5 km to Champagne Falls.  It was well worth the effort with falls, cascades and pools everywhere and I had the place to myself.  I never saw another person the whole time I was there, including the hike back.  I then went and relaxed in the Zebedee hot springs before heading out to hike into Amalee Gorge (3.4 km return).  Once again the walk was rewarded with a nice swim in a pool at the falls.

Wed 19/6 am:  10.12 km - 4:49 average pace - 4:35 fastest km (El Questro)
Thu 20/6 am: 10.12 km - 4:52 average pace - 4:32 fastest km (Home Valley St)
Fri 21/6 am:  7.31 km - 4:52 average pace - 4:29 fastest km (Home Valley St)

I have done a fair amount of rough track hiking on Wednesday and Thursday this week, since leaving El Questro.  It started with a 3.6 km hike to Emma Gorge and the great falls there,  Then that evening I hiked out to the Cockburn ranges lookout twice, the second time with a camera.  That was in excess of 7 km hiking.  The tempo was upped on Thursday with a hike out to Bindaloo Gorge and then up to Mount Baldy, where the views were outstanding.  That was a 7 km hike, closely following the 10 km run.  Late in the day I hiked the Wildflower route, another 6 km of rough hiking.  On Friday I travelled back to Kununurra after my run.

For my third week in a row I ran parkrun in Kununurra.  It was never going to be a fast one after the half last week and then the hiking mid week.  I was aiming for parkrun bingo where I need the number 44 (44 in the seconds for the time of my run) - that is 4:09 pace for 20:44 or 3:57 pace for 19:44.  I led at the start and my first K was a 4:02 so I decided to run for the 19:44.  My second was a 4:00 so I was 8 secs over.  Then Seb ran alongside me and we ran a 3:49 to be right on pace.  I slowed in the fourth and then had a crack in the last to get as close as possible.  In the end seb and i ran across the line together for my first dead heat parkrun.  I was lucky to get the number one token.

Sat 22/6 am:  2.23 km - 4:58 average pace - 4:42 fastest km
Sat 22/6 - Kununurra parkrun: 19:46 - 4:02, 4:00, 3:49, 4:00, 3:52 - (equal) 1st
Sat 22/6 am:  2.12 km - 4:51 average pace - 4:45 fastest km
Sun 23/6 am:  12.25 km - 4:55 average pace - 4:35 fastest km

Sunday morning was my last run in Kununurra.  I packed up camp and headed back east for the long journey home, via Queensland.

52 - Local runs, the train and a VCCL run

.... follows 51 - The Stawell Gift

Tuesday April 23rd to Sunday April 28th
I pulled up well from the weekend.  The body was weary on Monday night and the ankle very stiff and sore on Tuesday morning.  I went for a slowish run with Heather on Monday morning.  I will keep running on it to keep it stretching, but easy running until the stiffness eases.

Tue 23/4 am:  6.21 km - 5:15 average pace - 4:37 fastest km
Wed 24/4: pm:  8.56 km - 5:03 average pace - 4:57 fastest km

I started Thursday with a 22 km cycle, having started Wednesday with 10 km on the bike.  This gives the ankle a stress free stretch.  On Thursday I went out with the Road Runners for an evening run, covering most of the 10 km at the group pace and breaking out in the last.

Thu 25/4 pm:  10.48 km - 5:25 average pace - 4:25 fastest km

Friday dawned as a cold, wet and windy winters day.  I got out for a short 10 km cycle in between rain bands and then, later in the morning, headed out to Inverloch to have a run while the ankle was still warm.  I started at the surf beach and headed on the ten kilometre course, extending it a bit at the far end.  I ended up with twelve kilometres in just on an hour of running in the wind and through showers.

Fri 26/4 am:  12.03 km - 4:59 average pace - 4:46 fastest km

Sat 27/4 am:  3.07 km - 5:02 average pace - 4:39 fastest km

Sat 27/4 am:  Grand ridge parkrun - 5 km: 20:21 - 4:02, 4:16, 4:07, 3:59, 3:55 - 9th

Sat 27/4 am:  2.19 km - 5:14 average pace - 5:00 fastest km

Saturday morning was a chance to get to the opening of the new parkrun in Mirboo North - the Grand Ridge Rail Trail parkrun.  The ankle was very stiff when I got up and again when I got out the car.  It loosened in the warm up though and I ran well.  The run is all down an incline out and then back up the incline.  I took it easy on the way down but really pushed on the way back, with the Puffing Billy run in mind, running back at 4 minute pace.  It was a negative split.  I seem to have pulled up quite well.  The cool down run probably helped.

On Sunday morning I had organised a Road Runners handicap race.  In cold, damp conditions we had 16 runners turn up for the run.  I headed out early and put in a 5 plus km run - out to the surf beach and back - before setting up.  I started off with two other runners but I wasn't willing to go with them and hurt the ankle again.  The back marker got me pretty early too.  The ankle came out of the runs ok.  It actually wasn't as stiff as it has been this morning.  So this weekend I have put in two runs at just over 4 minute pace without inflaming the ankle.

Sun 28/4 am:  5.40 km - 5:10 average pace - 4:51 fastest km
Sun 28/4 am: 5 km WRR Handicap: 4:01, 4:06, 4:12, 4:14, 4:13 - 20:57

Monday April 29th to Saturday May 4th
I started the week with a long run, finishing strongly with the last kilometre a 4:30.  The ankle is not getting any worse and I have given it a big load after the past five days.  I finished the day with a 24 km cycle out to Cape Paterson and back.

Mon 29/4 am:  14.02 km - 5:01 average pace - 4:30 fastest km
Tue 30/4 am:  8.62 km - 5:04 average pace - 4:32 fastest km

It was out for a run in the cold air under a clear sky early on Tuesday morning.  It was a slow start with the pace progressing all the way.  I finished off running nicely.  After breakfast I then headed out for a 20 km cycle.

With rain clouds on the horizon I was out early for a Heathlands run and then come home and got a quick cycle in before breakfast, riding 18 km.

Wed 1/5 am:  8.02 km - 5:08 average pace - 4:43 fastest km

Thu 2/5 pm:  10.01 km - 5:37 average pace - 5:07 fastest km

Friday May 3rd - 85.6 kg

Fri 3/5 - rest day (13 days running)

I cycled out to Cape Paterson on Friday morning, riding 25 km.

Sat 4/5 am:  3.01 km - 4:49 average pace - 4:30 fastest km

Sat 4/5 am:  Inverloch parkrun - 5 km: 20:58 - 4:07, 4:16, 4:16, 4:07, 4:13 - 1st

Sat 4/5 am:  2.50 km - 4:49 average pace - 4:47 fastest km

Inverloch parkrun was pretty slow on Saturday morning.  My warmup was ok, although slightly shortened as i was late getting there.  At the start I took off but nobody went with me.  So it was a run from the front all the way.  I was slow with the wind and slower into it.  I wasn't overly concerned as i have been running easier to try and help the ankle heal.  I went for a cool down afterwards.

Sunday May 5th - Circumstances prevented me from running in the Great Train Race, which is a pity because I felt ready for it.  It is probably best that I didn't push hard on the ankle for 13 plus kilometres though.  I did a Desal run and got in almost 12 though, most at good pace.  It was a slow start on the stiff ankle but I was under 5 minute pace for the second and ran well.

Sun 5/5 am:  11.60 km - 4:48 average pace - 4:29 fastest km

Monday May 6th to Saturday May 11th

I started the new running week with a cycle out to the bird hide at the Desal via the Mouth of the Powlett.  It was a 16.5 km cycle and, as usual the legs were wobbly off the bike.  The ankle was ready to go though and I was at 5 minute pace from the start.  I ran a strong 7.5 km and then cycled home, another 11.5 km - for a total of 28 km of cycling.

Mon 6/5 am:  7.58 km - 4:41 average pace - 4:33 fastest km

Mon 6/5 pm:  7.21 km - 4:51 average pace - 4:43 fastest km

Tue 7/5 am:  9.04 km - 4:49 average pace - 4:36 fastest km

On Tuesday morning I repeated my Monday morning (almost), cycling out to the bird hide - but more directly - running and then cycling home.  I extended the run a little, covering 9 km.  I also cycled 24 km.  In the 25 hour period I cycled 51 km and ran 24 km.  When I got home I weighed in at 83.8 kg.

On Wednesday morning I woke to driving rain.  When I checked the radar we were at the end of it (there was 28 mm overnight) so I set out on my run.  I did get a few bursts of rain along the way, including most of the way on White Road.  I ran my old 13 km course and was very happy with the strong finish.  After the run I weighed in at 84.1 kg, dripping wet.  Ironically I am now down to the running weight that I strove for all through the VAL season, without really trying.

Wed 8/5 am:  13.40 km - 4:48 average pace - 4:08 fastest km

Later on Wednesday I managed to fit a 16 km cycle in between rain showers.  I ran a great progression run on Thursday morning and then cycled 17 km later.  My energy levels on the cycle were very low.

Thu 9/5 am:  10.38 km - 4;44 average pace - 3:59 fastest km

Friday 10th May - day off (6)

I woke up and hit the road with the bike to get an 18 km cycle in before the rain.  It was a pre-planned rest day for running, to freshen up for Sunday.

I was alerted to parkrun bingo during the week and so set up my parkrun stats and found that I had 59 out of the 60 numbers (seconds in your parkrun time).  I need to get a 44.  Running a 19:44 means 3:57 pace, a 20:44 is 4:09 pace and 18:44 is 3:45 pace.  I started out looking for 3:57 pace and held the pace well.  It was a comfortable run but I finished just the 1 second off.  It was my 81st FIRST token at Inverloch.

Sat 11/5 am:  3.33 km - 4:49 average pace - 4:30 fastest km

Sat 11/5 am:  Inverloch parkrun - 5 km: 19:43 - 4:00, 3:55, 3:58, 3:55, 3:56 - 1st

Sunday 12th May - Victorian Cross Country League at Jells Park

Only three weeks on from Stawell I had my first VCCL race for the season at Jells Park.  Heather and Matt were also running.  Last year I ran at 3:48 pace and I was pretty close to that pace again this year.  That means I am in a better place than I thought I was at.

Sun 12/5 warm-up - 3.06 km - 4:36 average pace - 4:25 fastest km

Sun 12/5 Jells 6.5 - 6.40 km - 24:23 - 4:49 ave pace - 3:40, 3:45, 3:49, 3:48, 3:53, 3:57

Sun 12/5 cool down - 1.04 km - 5:42 average pace

I got off to a good start in the race.  Two younger runners went out ahead and then Sean Quilty was in a gap betwen them and us.  I was with a group of five. I was boxed in early then pushed through to the front on the first hill.  As the pace picked up I dropped off but then I was able to pick up two of the runners in the first half.  I ran strongly all the way back with Matt tantalisingly in front by about 50 to 100 metres.  I crossed the line in fifth (before handicaps - this was a sealed race where we all started at the same time.

In the handicap race I was also fifth with a Nett time of 19:58 (actual time was 24:23).  I was only 14 seconds off 3rd place and 22 seconds off 2nd place.  The first placed runner's nett time was 19:07.  Of my 15 races to date it was my 10th top ten finish.