57 - Another half marathon to the MCG

..... follows 56 - The path to my 250th parkrun

Now that the 250 is run and I have to wait five years or so for the next milestone, it is time to mover on.  Before I start the "sprint" season there will be another half marathon in my seventh consecutive appearance at the Melbourne Marathon running festival.  I choose to do the half marathon there simply because it is the best run there.  The marathon, apart from being a marathon, gets too much heavy traffic when we get back to the Albert Park lake exit,  The 10 km is just too early and you end up running into a mostly empty stadium.  The half is a challenging distance and the stadium is buzzing when you get back.

I am also out to atone for last years errors.  I ran without a cap on a sunny, blustery 28 degree morning.  I ran the perfect 13 km or so and then just blew up.  I was right on 4 minute pace at the 15 km mark but "lost" minutes on the run to the MCG.

I was feeling reasonable fresh after an easyish parkrun on Saturday, so on Sunday morning I decided to incorporate some kilometre intervals into my longer run - two easy then one hard.  Sunday was my tenth straight day of running.  The coming week will be a lighter week with the Phillip island (trail) running festival next Sunday.

Sun 8/9 am:  10.41 km - 4:34 average pace - 3:43 fastest km
.... intervals: 3:57, 3:53, 3:43

Monday September 9th to Saturday September 14th
My plan for Monday was only to run four hourly runs, starting at 8 am, out at least 4 km and to rest and let the body cool down between them - Run, Rest, Recover x4.  I expected to be around the 16 km mark by the end.  The second run blew out a little when I was chasing Strava segments and I ended up running 21.1 km, exactly a half marathon, in one hour forty minutes.  The legs were stiff after the final run but I feel better than I expect I would if I had just churned out a half marathon.

Mon 9/9 am:  4.59 km - 4:45 average pace - 4:21 fastest km

Mon 9/9 am:  6.51 km - 4:29 average pace - 4:06 fastest km

Mon 9/9 am:  4.40 km - 4:50 average pace - 4:22 fastest km

Mon 9/9 am:  5.65 km - 4:56 average pace - 4:48 fastest km

I pulled up quite well from the Monday running.  The rught ankle remains a problem and was terribly stiff at the start of my tuesday morning run (and through monday afternoon and evening), but it loosened nicely during the run.

Tue 10/9 am:  8.43 km - 4:43 average pace - 4:09 fastest km

On Wednesday I took the first day off from running as part of the first two day break for quite a long while.  I did cycle 19 km as a replacement.  This free running day followed 12 consecutive days of running.

I cycled almost 16 km on Thursday afternoon.  No running.

Fri 13/9 am:  6.04 km - 4:48 average pace - 4:31 fastest km

Saturday morning and I was back at Inverloch for the 5th birthday celebrations.  Bill and I controlled the pace early.  With no bolters we were able to hold a nice easy 4 minute pace and slowed slightly through the 2nd and 3rd kilometres.  I decided to push in the fourth and fifth and finished with some nice pace.  It was my 83rd 1st token in my 197 parkruns at Inverloch.  It was the 267th Inverloch parkrun.

Sat 14/9 am:  3.32 km - 4:40 average pace - 4:24 fastest km
Sat 14/9 am:  Inverloch parkrun: 19:59 - 4:01, 4;11, 4:09, 3:49, 3:50 (1st)
Sat 14/9 am:  1.60 km - 5:08 average pace - 4:42 fastest km

Sunday September 15th - Phillip Island Running Festival
Despite my dislike of trail running it was off to the PI Running Festival to run a (partial) trail - although more like a cross country course - over 10 km between the Penguin Parade and The Nobbies on Sunday.  The course was quite up and down and the strong wind was hard to deal with at times.  My times were really up and down, depending on the conditions around the course - 4:08, 3:54, 3:53, 4:09, 3:52, 4:30 (boardwalk & steps), 4:06, 3:54, 4:08, 3:58 and 3:55 pace for the final 650 metres.  I was running in fourth place early in the race and, on the run UP to The Nobbies, ran past two runners to run across the top in second place.  Unfortunately one of the runners that I passed and another, who had been drafting me early in the race, got past me in the last 3 km on the cliff top path.  That left me in fourth place and just off the podium.

Sun 15/9 am:  2.41 km - 4:35 average pace - 4:19 fastest km
Sun 15/9 am:  10.65 km - 4:03 average pace - 3:52 fastest km - 43:10 (4th overall)

Sun 15/9 am:  1.01 km - 5:11 average pace

Monday September 16th to Sunday September 22nd

I woke with a stiff body on Monday, after some solid running on the weekend.  My right heel was stiff, but not too bad.  I decided on a long, slow recovery run on my 13 km course.  It was a slow stiff start as I got the body moving but I was running nicely towards the end.  After the run I am icing the right heel and ankle, just to change things up a bit.

Mon 16/9 am:  13.30 km - 4:59 average pace - 4:41 fastest km

Tue 17/9 am:  8.36 km - 4:43 average pace - 4:15 fastest km

I woke on Tuesday morning with stiffness in the back so I eased it by rubbing in heat and set off on a run into town.  It was a slow start but the body freed up and I was running nicely through the run.  I iced the right heel again after the run as it seemed to work well yesterday.  Later in the day I cycled 19 km.

Most of the stiffness had gone by Wednesday morning but there was just an underlying soreness through the body.  I ran ok though, completing kilometre intervals, and then warmed down with a 12 km cycle.

Wed 18/9 am:  10.19 km - 4:34 average pace - 3:52 fastest km

.... km intervals x3:  4:05, 4:00, 3:52

Thu 19/9 am:  7.07 km - 4:58 average pace - 4:39 fastest km

Fri 20/9 am:  5.19 km - 4:55 average pace - 4:39 fastest km

My body was feeling a little better by Friday.  I started the day with a 19 km cycle and then ran out at Inverloch.

Saturday morning was parkrun at Inverloch, my 198th at Inverloch.  It was another slow start with nobody wanting to push and my body not really in a state to go it alone.  I quickened the pace in the second and put on a large gap to second (at the final turn there was nobody in sight).  I decided to go for the 44 seconds to get my parkrun bingo, deciding vetween 19:44 and 20:44 in the first half of the run.  I settled on 20:44 and eased it right back in the final two kilometres.  My time clicked over just a touch too early and I ended with a 20:45 and my 84th first token at Inverloch.

Sat 21/9 am:  3.13 km - 4:53 average pace - 4:30 fastest km

Sat 21/9 am:  Inverloch parkrun: 20:45 - 4:07, 3;58, 4:03, 4:12, 4:24 (1st)

Sunday morning was my long, fast run to prepare for the half at Melbourne.  I ran the 14 km circuit from the Guide Park, out via Harmers Haven and the Cape road.  Last year I ran it solo at the same point in my prep, averaging 4:15 pace.  I also ran it in late August (this year) with Tom at 4:22 pace.  Today I eased into it up the hill and then hit race pace (4:00 per km) for the fourth, fifth and sixth kilometres.  I then pulled it back a little, aiming to get back to race pace when I was back on the bitumen.  Unfortunately I hit the head wind and was not able to get back to that pace until the last, when I was well and truly on the down hill.  I did repeat the 4:22 average though with the time a touch quicker than last month's run.  I seem to have pulled up from it well.

Sun 22/9 am:  14.02 km - 4:22 average pace - 3:57 fastest km
Sun 22/9 am:  2.13 km - 4:59 average pace - 4:54 fastest km

Monday September 23rd to Sunday September 29th
I was quite stiff on Monday morning and ran a slow easy recovery run into town and back.  My right side needs a bit of work - hamstring & calf but the ankle is also an ongoing problem.  After the run I used the spiky balls on both the hammy and calf and also applied heat before the shower.

Mon 23/9 am:  8.26 km - 5:10 average pace - 4:50 fastest km
Mon 23/9 pm:  5.13 km - 4:54 average pace - 4:28 fastest km (WRR Intervals)
... 170 m intervals (max pace):  4:14, 3:55, 3:55, 3:53, 3:58
Tue 24/9 am:  10.25 km - 4:56 average pace - 4:41 fastest km

I am waking pretty early at the moment with the early sunrise and found it hard to get motivated to run on Wednesday morning.  When I got started though I ran with some nice speed.  Late in the day I ran a second time, cycling out to the Desal, running out there and then cycling home.  I rode around 21 km.  My body is tired and worn out at the moment, looking forward to some taper.

Wed 25/9 am:  8.37 km - 4:42 average pace - 4:05 fastest km
Wed 25/9 pm:  5.04 km - 4:42 average pace - 4:33 fastest km

After thirteen days of running I had a rest day on Thursday.  We left home early for the Melbourne Show and then a holiday to Ocean Grove and then Echuca.

On Friday I ran around the streets of North Melbourne, a short, sharp progression run to freshen up.

Fri 27/9 am:  6.01 km - 4:52 average pace - 4:34 fastest km

Saturday morning was parkrun at Ocean Grove, the 24th letter of my parkrun alphabet, and there was a runner there planning to break the course record and run around 15 minutes.  I set off with the front runners and settled nicely, getting into clear third the first time up the hill.  I was a little diasppointed with the first kilometre but was quicker in the second and again in the third.  I was unhappy with the drop in speed for the fourth and ran the last one angry to get home in a 3:42 - just over the 19 minutes (when I wanted to be under).  It was a nice hit out though, especially on the back of a big workout.  Now I really need to start honing the speed.  I did get the age group record at Ocean Grove though.

Sat 28/9 am:  3.49 km - 4:47 average pace - 4:24 fastest km

Sat 28/9 am:  Ocean Grove parkrun: 19:06 - 3:39, 3;48, 3:46, 3:56, 3:42 (3rd)

Sat 28/9 am:  1.88 km - 5:03 average pace

Sun 29/9 am:  10.54 km - 4:56 average pace - 4:37 fastest km

I ended another big week (64 km) feeling general soreness all over (plus a really stiff neck).  That ends a pretty solid block of running - I have run 263 km in September so far - and now I need to cruise for the next fortnight to taper for the MCG.

Monday September 30th to Sunday October 6th

I started my week in Echuca with a run around the riversde track alongside the Murray and Campaspe rivers.

Mon 30/9 am:  7.11 km - 4:50 average pace - 4:39 fastest km

Tue 1/10 am:  8.20 km - 4:53 average pace - 4:33 fastest km

On Wednesday morning I ran to the Echuca golf course to have a go at my old Strava segment there.  I ran in the low 4s but missed getting onto the segment by a few metres.  After the run I treated the sore spots - right hip and hammys - with deep heat.

Wed 2/10 am:  8.59 km - 4:33 average pace - 4:04 fastest km

Thu 3/10 am:  8.08 km - 4:41 average pace - 4:14 fastest km

Friday October 4th - my 53rd birthday.  I have had a big week - not in distance but a bit of speed - and the lower back is stiff and the legs are heavy.  For my birthday I made two segments on the new pathway alongside Warren Street (where th new bridge is going).  I got back at around 5 km and ran until 5.3 km just for the sake of it :)

Fri 4/10 am:  5.30 km - 4:41 average pace - 4:17 fastest km

On Saturday morning I ran at Echuca Moama parkrun for the eighth time.  It was quickly evident I wouldn't be running a fast run so I set my self for a "44" for parkrun bingo - deciding to run 3:57s to go for a 19:44.  I was slightly behind after the first kilometre and then kept the pace at around 3:56 pace for the last four.  I was slightly ahead approaching the line and tried to slow to get the 19:44 on my watch, but crossed the line then stopped my watch at 19:43.7.  They got me a fraction of a second earlier and I was officially 1 second under.  I ran into third place.  On the way home I ran most with Heather then diverted for a quick lap of the primary school oval, running the 530 metres at 3:50 pace.

Sat 5/10 am:  2.52 km - 5:07 average pace - 4:50 fastest km

Sat 5/10 am:  Echuca Moama parkrun: 19:43 - 3:59, 3;56, 3:55, 3:56, 3:56 (3rd)

Sat 5/10 am:  3.31 km - 4:57 average pace - 4:03 fastest km

On Sunday we met Matt at Braeside Park for a run around there.  Then we had lunch with him and drove home.

Sun 6/10 am:  7.01 km - 4:59 average pace - 4:42 fastest km

Monday October 7th to Saturday October 12th

Taper Week:

My body has settled down with a whole lote of shorter, albeit intense at times, runs last week.  My plan has been for a two day break to freshen up this week but I have decided to go for two separate days - Tuesday and Friday - instead of consecutive days.

I started the week with a longer run - 10 km - at an easy pace.  If I didn't get a 10 in today then I would have been running my first 10 for the month in the half marathon.  I am confident with the work that I have done but decided it would be good to have the 10 km this week and not any more of a toll on the body than an easy paced seven or eight.  I started the day with a 13 km cycle before going out for the run.

Mon 7/10 am:  10.11 km - 4:50 average pace - 4:42 fastest km

Tuesday was the first of the two run-free days this week.  I cycled 18 km (and was swooped by three magpies) instead.

I was back running on Wednesday morning, starting slowly and labouring early, settling into some nice easy 13 km/h running and then picking up the pace later in what was a progression run.

Wed 9/10 am:  8.30 km - 4:40 average pace - 4:07 fastest km

Thu 10/10 am:  5.72 km - 4:52 average pace - 4:36 fastest km

Friday was my second day off for the week.  I had a total day off, no cycling either.

On Saturday morning I ran at Inverloch parkrun, doing a shortened warm up and then running at a much slower pace.  It is amazing how easy 4:20 pace feels at parkrun, but if I try and train at that pace then it is wearing.  I was aiming to get a 21:44 - to get the parkrun bingo - but found myself a bit ahead of the 4:21 pace needed early.  I had to really slow in the third and found myself myself back at the 4:18 pace for the last two.  It would have had to be a real fake finish to get out to 21:44.  So now, after the half tomorrow, it will be time to really have a crack at some fast work and, possibly, a PB in the Spring or early Summer.

Sat 12/10 am:  2.19 km - 4:59 average pace - 4:48 fastest km

Sat 12/10 am:  Inverloch parkrun: 21:40 - 4:17, 4;18, 4:28, 4:18, 4:17 (3rd)

Now for the half marathon at Melbourne.  My body feels strong and, given how sore I was two weeks ago, I have had a great fortnight in the taper period.  This week I have only run the 31 km and most has been pretty easy.  The weather is looking great so this may be the perfect opportunity to get my average pace down near the 4 minute mark.

Sunday October 13th - Melbourne Marathon

I run the half marathon at the Melbourne marathon festival because the 10 km finishes too early.  This year, my seventh consecutive year at the festival, was fourth half marathon here.  Since I don't really train for 90 minute runs my aim is to stay upder 4 minute pace for as long as possible.  I was under 40 minutes for the 10 km, so was happy with that.  In the second half my running became eratic as I tried to keep the pace up, battling the endurance ability of my body.

Sun 13/10 am:  2.58 km - 4:53 average pace - 4:38 fastest km

Sun 13/10 - Melbourne HALF Marathon - 1:28:46 - 4:09 average pace - 10 km 39:41

I have now run 12 half marathon races with NINE of them sub 90 runs, and two of the others were just over the 90 minutes.  The only easy half was the "Wings for Life" that Matt and I cruised down the Monash in.  I'm not sure if there will be any more.  The past three I haven't trained specifically for and today the run really hurt - but then never say never.

7/09/2014	Burnley Half Marathon	21.4	1	30	37
12/10/2014	MELBOURNE MARATHON - half	21.2	1	27	43
14/03/2015	KEEPING KIDS ON TRACK FUN RUN	21.1	1	28	35
21/06/2015	Traralgon Half Marathon	21.3	1	27	35
10/01/2016	Cadbury - Aust Masters Half Marathon	21.1	1	31	35
8/05/2016	Wings for Life World Run	21.5	1	51	15
16/10/2016	2016 Melbourne Half Marathon	21.1	1	29	23
4/06/2017	Traralgon Half Marathon	21.1	1	30	25
2/07/2017	Gold Coast Half Marathon	21.2	1	28	41
14/10/2018	Melbourne Half Marathon 2018	21.3	1	27	20
16/06/2019	Kununurra Half Marathon (2nd)	21.1	1	28	05
13/10/2019	Melbourne Half Marathon 2019	21.4	1	28	55

When I reflect though, I have been able to run two solid half marathons this year with a maximum of 14 km in training each time - and that long run done in just over an hour.  So I have to be happy with that.

The marathon festival is excellent with heaps of Wonny Road Runners in action and a great atmosphere when we all meet up after the race in the MCG stands.  Whatever happens I will be back to run something next year.

This afternoon I was able to sit in a warm spa at the hotel and then massaged heat into the legs and had a hot shower, before putting the legs up.

Overnight on Sunday I suffered some serious knee soreness on the left side.  I was quite stiff in the legs on Monday, especially in the quads.  I revovered with a run on Monday afternoon.

Mon 14/10 pm:  6.19 km - 5:24 average pace - 5:00 fastest km

56 - The path to my 250th parkrun

.... follows - 55 - Running parkrun courses down the NSW coast

On the 3rd August 2013 I got up in the caravan park that we were staying in on the outskirts of Perth and cycled down to the canning river to do this thing called parkrun.  I had been running solo for the four months that Heather and I had been driving around Australia.  At 8 am at Canning River parkrun the hooter went off and I took off with the rest of the parkrunners.  Five or six hundred metres in I was struggling for breath and my heart was pounding.  Something was wrong and I couldn't work it out, then the first kilometre clicked over - a 3:50! - which was about 20 seconds under anything I had been running at that time.  That was my first taste of the parkrun adreniline.  I eased it back and collected the number seven token at my first parkrun and then met and chatted with the other runners.  I was hooked.  I went back to the park and looked up parkruns, finding another down the road in Rockingham.  That is where I would be the next week.

Canning River parkrun 3rd Aug 2013 - https://www.strava.com/activities/71819928

That was six years and two days ago.  I have now run 245 parkruns and in just under five weeks I will run my 250th at Inverloch.  This will be my journey over the next five weeks as I get the coveted green shirt.

Monday August 5th to Sunday August 11th
With no parkrun in Mallacoota I just got up and ran a "long" run around the inlet.

Mon 5/8 am:  10.63 km - 4:48 average pace - 4:37 fastest km

After my Monday morning run I packed up and headed to Lakes Entrance.  Then Tuesday was the parkrun course there and the Bairnsdale parkrun course on the final drive home.

Tue 6/8 am:  5.01 km - 4:39 ave pace - 4:13 fastest km (Lakes Entrance freedom)
Tue 6/8 am:  5.01 km - 4:29 ave pace - 3:58 fastest km (Bairnsdale parkrun freedom)
.... 200 m intervals (last 1 km): max - 3:48, 3:23, 3:25; time (secs) - 45, 42, 41

Tue 6/8 am:  1.41 km - 4:50 average pace

Rockingham parkrun 10th Aug 2013
My second parkrun was the week after my first, just down the WA coast in Rockingham.  This was a deliberate stop with with a fun run at Busselton the next morning.  This course is so similar to Inverloch and probably played a big part in my vision for Inverloch a year later.  I started fast again and lost that speed pretty quickly.  The thing that struck me here was the group chatter after the run, of which they included me - a stranger.  They were all talking about going to Melbourne for the marathon festival - these runners from the other side of the country - and, knowing that Matt was planning to run the marathon there, that put the beginning of an idea into my head.  I came away from Rockingham with an age group record (45 to 49) on their course.

Rockingham parkrun 10th Aug, 2013 - https://www.strava.com/activities/73462757

I arrived at home on Tuesday afternoon and went out to run the Shack Bay stairs before tea, in what hs become a WRR weekly event since I've been away.

Tue 6/8 pm:  2.17 km - 7:29 average pace (Shack Bay Stairs - 6 down / up)
Wed 7/8 am:  9.52 km - 4:36 average pace - 4:10 fastest km

After my run on Wed morning I weighed myself and weighed in at 81.1 kg - that is about 4 kg lighter than when I went away.  I'm not real clear on why I've lost that amount of weight because I have been eating pretty well.

Thu 8/8 am:  8.36 km - 4:35 average pace - 4:02 fastest km

My first sub 20 parkrun - Torrens parkrun
In 2013 there was no other parkrun until we reached Adelaide whose sole parkrun was along the river Torrens.  It was five weeks before we got there and, in that time, my running improved markedly.  I was starting to run sub 4:30 training sessions.  The Adelaide weekend was a double, with parkrun on the Saturday and the City to Bay - 12 km - fun run the next day.  I went out conseratively at Torrens, in fact the first kilometre was slower than the previous two parkruns, but my consistency of pace was perfect due to my improved stamina.  As I crossed the line, with only three in front of me, I stopped the watch and saw the time of 19:51.  I quickly saved the run and later realised that I had stopped it at 4,99 km.  This meant that the new 5km PB wouldn't be recognised in Strava.  The next day I ran from Adelaide to glenelg, covering the 12 km in 51 minutes and recording a new 10 km PB (42:13) in the process.

Torrens parkrun 14th September, 2013 - https://www.strava.com/activities/82521895

On Friday I had a rest day.  I haven't run on a Friday for about a month now.
There has been a tremendous amount of water fall from the heavens since I returned to Wonthaggi and the temperature has only spent a very small amount of time in double digits.  The wind has been pretty strong too as the most significant cold front for the year has passed over us.  Saturday parkrun was all of the above - cold, wet and windy!  It was the first time that I have ever run a parkrun in leggings and long sleeves - I actually had two layers of long sleeves on!  I could actually feel the restrictiveness of the tight leggings as I was running at top pace.  My running form has never been better but the time was never going to be that great in the conditions and withthat clothing.  There was significant (ankle deep) flooding on parts of the course that i just ran through flat footed to displace as much water as possible - so my feet were heavy and wet too.  I felt good in the warm up and, as we took off at the start of parkrun, my running form felt great.  A fast younger runner got away from me early but I always felt that I was going to reel him back in - which I did in the second kilometre.  I even felt good running in front today and held my form well, given the other impediments.  If I was able to run like that on a dry, light air day my time would be spectacular.

Sat 10/8 am:  3.38 km - 4:41 average pace - 4:23 fastest km
Sat 10/8 am:  Inverloch parkrun (1st) - 19:03 - 3:39, 3:48, 3:55, 3:47, 3:50 - #246

Sat 10/8 am:  1.37 km - 5:08 average pace

Getting a parkrun for Inverloch

Back home in late 2013 and my closest parkrun was at Berwick Springs.  I ran a couple late in 2013 and again on new years day.  It was a big effort to get there though - an hour of driving so I had to leave not long after 6 am.  In early 2014 I decided that it would be great to get a local parkrun so i contacted the organisation, coincidentally at the same tome that tony O'Connell (TOC) contacted them.  They put us together and we started the ground work.  A few of the members of my Wonthaggi Road Runners group joined us to help work out the course and get the trials up and running.  About a month before our launch i travelled to Berwick and ran a 19:00 parkrun to record a new PB on their two lap course (no u-turns).

With the trials done all was set for our Inverloch parkrun launch on the 13th September, 2014.  With TOC the Event Director and the volunteer roster filled I was able to run in the very first Inverloch parkrun.  It was a hot start with a couple of Nunawading triathletes down for the weekend and joining us.  I slowed from the 3:38 pace and ran the last four in mid 3:40s.  I collected the number three token, behind Mack Clarkson and Luke Crozier, with a massive PB of 18:42 (The two leaders were both sub 18 mins).  Just to prove it wasn't a fluke I followed up with another 18:42 the next week and had my name on the age group record twice!

Inverloch parkrun founders - TOC & Slugger - at the launch

https://www.strava.com/activities/193664378

In the last few days of my trip I started organising the next WRR Handicap race - these races have a staggered start based on runners PBs with us all finishing around the same time.  On Sunday morning we had ten runners come along (our smallest field to date - but the weather in the past 24 hours was terrible).  I started with a warm up out to the surf beach and back, running that with Bill.  In the handicap race Matt and I were the back markers.  I started well and caught Bill early in the fourth kilometre and then started chasing down the rest.  I caught a few runners and would have caught a few more with another 500 metres.  My time was in the low 19s and I was pretty happy with that, following on from a hard run yesterday, especially given the conditions.

Sun 11/8 am:  4.32 km - 5:03 average pace - 4:54 fastest km
Sun 11/8 am:  5.03 km - 3:51 ave pace - 3:49, 3:51, 3:52, 3:56, 3:44 - WRR Handicap

Monday August 12th to Sunday August 18th
With the sun breaking through I ventured out to the Desal tracks on Monday morning.  The wind was cold and there was a lot of water around.  I actually had some nice pace at times - especially given I wasn't pushing it.  It was a hard run though.  Sometimes, especially early in the week, when I have a hard run and feel sore I get frustrated and I do have to remind myself that I did run two pretty hard runs over the weekend.  In the end it was a nice solid run to start the new week.

Running through water - I don't do this often but in each of the past three days I have had to run through water.  Monday, at the Desal, the path was cut near the track to the bird hide.  I considered turning back but then decided to plough through.  As I got close it was well and truly ankle deep and there were three paces through it.  The key to running through water is to get a nice flat planting of the fot so as to push the water away from the foot - and also get the other leg out of the way of the splash.  If you are running with speed then it all happens so quickly that the foot doesn't get real wet.  I pretty much still had dry feet when I got through this bit of water.

Mon 12/8 am:  10.32 km - 4:44 average pace - 4:26 fastest km
Tue 13/8 am:  6.39 km - 4:49 average pace - 4:29 fastest km
Tue 13/8 pm:  9.12 km - 4:58 average pace - 4:42 fastest km

My First Number 1 Token
Shannon Cox was a young (early 20s) runner who was a regular visitor to Inverloch in the early days of parkrun there.  By November 2014 he had already claimed the number one parkrun token three times (out of the first 7 events).  The first time I had run third, the next time I was Run Director and the third time I was running as a 20 minute pacer.  He turned up to Inverloch parkrun on November 8th and, this time, i was in a position to challenge him.  His PB was 18:30, set two weeks earlier and mine was 18:40, set a week before that when I was a distant second to Luke Crozier.  Shannon got to the front early but could not build a lead.  I was running strongly, starting with a 3:36 and following up with a 3:39.  I took my chance when it came.  I pushed to the front and put on a break.  I spent the rest of the race waiting for Shannon to run over the top of me with his younger legs. We had slowed a little in the third and fourth kilometres - I ran them at around 3:50 pace.  At the final turn he was hot on my tail and I just went hard all the way back - if he was going to pass me then he would have to work hard to do so.  I finished with a 3:45, two seconds ahead of Shannon.  It was a new PB of 18:35 for me - my first sub 18:40,  For the first time I had claimed the number one token.

I have since run 195 (of my 246) parkruns at Inverloch and i have claimed the number one token in 82 of those runs - that is 42% of the time I have run at Inverloch.  Two weeks after that run I smashed my PB, running an 18:22 to finish second behind Steve Renick who set the course record at 16:36.  For the first time my age grade rating hit 79% that week.  Another two weeks later I claimed my second number one token with another PB, this time running an 18:18 on December 6th, 2014.  This one would prove very hard to beat and, for a long time, it was starting to appear that this PB would never be broken.

Inverloch parkrun #9 - 8th Nov, 2014 - https://www.strava.com/activities/216642541

On Wednesday morning I headed out to Cape Paterson to do some speed work.  I parked at the surf beach car park and used the loop on the coastal track to the boat ramp and back along the roadside path as my circuit.  The speed interval was the roadside section, running back to the surf beach, just a tick over 400 metres long.  I ran seven loops of the 1.25 km course, with the fifth and sixth intervals the fastest.

Wed 14/8 am:  10.01 km - 4:35 average pace - 
.... 400 intervals (ave pace):    4:01, 3:34, 3:39, 3:46, 3:27, 3:25, 3:58
.... 400 intervals (time - secs):  100,    89,     91,   94,    86,    85,    99

Thu 15/8 pm:  5.25 km - 4:46 average pace - 4:34 fastest km

This week I have been back in the bike and I rode 20 km on Wednesday afternoon, then followed up with a 14 km ride on Thursday, after lunch.

Fri 16/8 am:  5.42 km - 4:42 average pace - 4:25 fastest km

On Saturday morning I was up early and on the road to Endeavor Hills for Frog Hollow parkrun.  It was a VCCL run but the main reason I travelled was to get my "F" in the parkrun alphabet.  It was a pretty fast start and I struggled with my breathing for the first 800 metres or so.  The first kilometre ticked over at 3:29 - very, very fast - and I was sitting in fourth place with the other three just getting a gap on me.  I slowed in the second, but it was still fast but was disappointed with the third.  In the fourth I sensed that the runners ahead were still within reach and started to really push.  I picked up the pace in the fourth and then finished with a satisfying 3:36 in the fifth.  I was in fourth place throughout.  This was my 247th parkrun and now I only have three letters to get the alphabet.

Sat 17/8 am:  2.75 km - 4:49 average pace - 4:39 fastest km

Sat 17/8 am:  Frog Hollow parkrun (4th) - 18:29 - 3:29, 3:40, 3:52, 3:46, 3:36 - #247

Sat 17/8 am:  1.70 km - 5:07 average pace
Sun 18/8 am:  10.02 km - 4:50 average pace - 4:31 fastest km

The long road to a new PB
At the end of 2014 my Inverloch parkrun PB was 18:18, set on December 6th, 2014 - my fourth PB in eight weeks.  It would prove to be a very difficult mark to beat.  I almost beat it in March, 2015 with a brisk 18:19 at the end of a month of real good form.  I set myself to have a crack at the PB in May 2016 and built up to it over a three week period.  The first week was an 18:47 and the next week was an 18:35 with all my training set up to get faster each week.  In the final push I put in a really nice run, pushing all the way, and was devastated to finish with another 18:19.  The PB was now 18 months old and, with winter on the way the chance had passed.  In late November, with the temperatures rising and the air much lighter, I found some more good running form.  As I turned up to parkrun on  December 10th 2016 my PB had just past it's 2nd anniversary.  At the start Bill Barry made a really fast start but I found that i was able to go with him.  We got off to a flyer with a 3:28 for the first kilometre - and that included the rise to Rainbow park!  We were both running so comfortably but the key was to maintain the pace.  As expected, we came back a little in the second but it was still a 3:34.  The key now was to try and stay below 3:40 pace.  I was running well and was confident that I had the fitness.  I was fully aware of our speed right through the run.  I was so comfortable that I was still able to comment and joke with other parkrunners.  My third was a 3:38 and I followed that with a 3:39.  The PB was well within my grasp.  Bill was also running a brilliant parkrun and I was not able to get ahead of him.  We were pushing each other all the way through the course.  At the last turn I knew that I would get a PB.  I could have cruised through but there was now a sub 18 tantalisingly close. We pushed all the way to the end with Bill out in front.  As we approached the finish Bill just put on a little gap.  My last was a 3:42 to record a time of 18:06 - a 12 second PB.  (Bill ran an 18 flat).  For the first time ever I had a realisation that I could possibly go under 18 minutes.  From that point on my goal time became 17:59 - and it still is to this day.  It was my first ever 80% age grade rating run, coming in at 81.49%

Bill and I at the start of the second half - https://www.strava.com/activities/798048408

Monday August 19th to Sunday August 25th
After some nicer (warmer) weather on the weekend the cold strong southerlies and freezing rain was back on Monday morning.  First check of the radar showed a lot of rain so I read in bed a bit and then got up and ate breakfast.  The next check showed a gap in the rain so I got changed and stretched then hit the road.I ran down towards the river to get some shelter from the wind but it was bitterly cold.  My gloved hands were still frozen.  I ran to the west end of town and returned along White road, a 12 and a half kilometre run.  It was my longest run sice the 7th July in Townsville.

Mon 19/8 am:  12.56 km - 4:46 average pace - 4:13 fastest km
Tue 20/8 am:  10.08 km - 4:20 average pace - 3:43 fastest km
.... 400m intervals (time - secs):    83,    76,    77,    77,    77,    78
.... 400m intervals (ave pace):    3:24, 3:07, 3:09, 3:09, 3:09, 3:12

Wed 21/8 - 84.2 kg ** / 83.7 kg ##
** - first thing in the morning, weighed in at 84.2 kg
## - after breakfast and my run, weighed in at 83.7 kg (as I have done other mornings)

Wed 21/8 am:  9.30 km - 4:55 average pace - 4:38 fastest km

Right now I feel like I am in pretty good form - possibly not well timed given that I have to run in cold, heavy air.  Its as though I have done a "pre-season" by running in the warm air and I am getting the benefits now.  My body is in pretty good condition.  My only issue is that right heel / ankle.  The cold doesn't help with the heel.  When I start to warm up it can be quite painful and as it cools down it really stiffens up.  When it is warm and I am running it is pain-free and not a hindrance at all.  Today it wasn't too bad at any time.  On Saturday, at parkrun, it was very painful as I warmed up in very cold air.  Durning the run, my fastest parkrun this year, there was not an issue at all.  After driving the car for an hour it really stiffened.  I am not concerned about it because it is ok when it warms up but it would be nce to have it behind me.

Thu 22/8 am:  6.63 km - 4:43 average pace - 4:03 fastest km
Fri 23/8 am:  4.40 km - 4:52 average pace - 4:40 fastest km

My run on Friday was sandwiched between two bike rides.  I cycled 9 km out to the Desal to run and then cycled 11 km home.  The run was short and easy paced.

Sat 24/8 am:  2.08 km - 4:52 average pace - 4:39 fastest km

Sat 24/8 am:  Jells parkrun (3rd) - 19:28 - 3:46, 3:54, 3:57, 3:45, 4:06 - #248
Sat 24/8 am:  1.65 km - 5:29 average pace

It was another early start on Saturday morning with a trip to Jells Park to get my "J" parkrun in.  The sky was clear but it was windy.  I started off running the first kilometre with Matt and then started pushing a bit, getting to second position.  I thought that I was originally catching the first runner but, given the times, I suspect it was an illusion.  I pushed up the hill the first time around and the time was ok and then I had a fast fourth kilometre down the hill and on the flat.  Sadly that took a bit out of me and I had a slow finish, running a 4:06 and getting overtaken just before the line to run third.

Pacing Tim Oberg
Inverloch parkrun number 25 - on a wet February day in 2015 - was a very special parkrun.  We had Pacers at Inverloch and I was in the 20 minute vest.  The Chief of parkrun Australia. Tim Oberg, was visiting Inverloch and having a run around our course.  Chasing down a sub 20 time, Tim was my pacing client and we spent much of the five kilometres running together.  There was a lot of water on the course and conditions weren't ideal but I had the pace pretty well right on, crossing the finish line in 19:59.  Tim dropped off just a little towards the end and just missed his sub 20, but was quite happy with his 20:14.

Pacing is a great way to volunteer.  Getting runners over the line is always very fulfilling, as good or even better than running a personal PB.  On another pacing day I got a couple of runners under the 20 minute mark - for their first time.  The twenty minute Pacer is a special role because getting that first sub-20 is always a special ocassion. 

Tim Oberg leading me out on the first lap at Inverloch parkrun #25

Sun 25/8 am: 14.08 km - 4:22 average pace - 3:50 fastest km

On Sunday morning I ran with Tom McNish on my 14 km course, starting and ending at the Guide Park, running via Harmers Haven and the Cape road.  We built up speed up the hill early, settled into some real nice pace running sub 4:30 comfortably and chatting.  Then we had a mad finish, up and over the hill on Bilson street and down to McDonalds.  I always seem to really carry the speed from down the hill into Graham street on this run.  There was some real quality in the run, my second best effort on the course.  The best effort was last September when preparing for Melbourne half marathon.

Monday August 26th to Sunday September 1st
Mon 26/8 am:  8.11 km - 4:58 average pace - 4:31 fastest km
Mon 26/8 pm:  5.52 km - 4:51 average pace - 3:21 fastest km

I was only a little sore from the Sunday run and started both runs on Monday quite slowly.  Each run31 did have some reasonable pace towards the end.  I hadn't done multiple runs for a while and was keen to get two in on Monday.

Tue 27/8 am:  10.72 km - 4:31 average pace - 3:48 fastest km - 400m intervals
.... 400m intervals (time - secs):    89,    88,    85,    81,    83,    78
.... 400m intervals (ave pace):    3:39, 3:36, 3:29, 3:19, 3:24, 3:12

After running the six intervals on Tuesday morning I ran another segment on the way out, this one a touch shorter at around 300 metres.  I ran it in 58 seconds, averaging 3:11 pace.  I followed the run up with an 18 km cycle to finish a massive block of training.

Wed 28/8 am:  8.32 km - 4:53 average pace - 4:19 fastest km
Thu 29/8 - A day off from running after 19 consecutive days running

On Thursday I rode 20 km on the bike in lieu of having a run - to freshen up tired legs.  Later in the morning Heather and I drove to Echuca for a few days away.

Fri 30/8 am:  6.63 km - 4:52 average pace - 4:33 fastest km
Sat 31/8 am:   2.83 km - 4:56 average pace - 4:48 fastest km

Sat 31/8 am:  Echuca parkrun (1st) - 19:06 - 3:49, 3:53, 3:55, 3:45, 3:40 - #249
Sat 31/8 am:  3.22 km - 5:32 average pace

My 249th parkrun was in Echuca, at Echuca-Moama parkrun - my seventh parkrun on the Echuca course.  This now equals Berwick-Springs as my second most popular parkrun, after the 195 I have run at Inverloch.  I felt that my warm up was effective but it was a cold air morning and I was sluggish early in the run after a fast take off.  Late in the first kilometre I lost my early lead when a younger runner just sprinted past me.  He put on a gap but also gave my run some purpose.  It wasn't a real fast run until the turn-around when the body was nice and warm.  I felt myself getting closer to the front-runner and that gave me some purpose in the fourth kilometre.  I closed the gap and passed him late in the fourth and then pushed hard to the finish to open up a gap that he would have to work hard to close.  In the end I finished 20 seconds ahead.

Sun 1/9 am:  10.69 km - 4:46 average pace - 4:20 fastest km

Monday September 2nd to Sunday September 8th
As I start my 250 week I have quite tired, heavy legs from the work that I have been doing in recent weeks.  I don't plan a real fast 250th as I want to just enjoy the run so it is not a real issue.  I will keep running this week and have a lighter week next week, leading to the Phillip Island 10 km run.  I was very sluggish today after my weekend eating so that wasn't helpful.  I also started the week with a 20 km hilly cycle (before the two runs) and that added to my fatigue.

Mon 2/9 am:  7.83 km - 4:48 average pace - 4:19 fastest km
.... 410 m interval:  96 (3:51), 95 (3:49), 92 (3:41), 88 (3:32)
Mon 2/9 am:  4.34 km - 4:51 average pace - 4:38 fastest km

Some more cross-training on Tuesday morning with a 10 km ride out to the Desal, a 9 km run and then an easier 10 km cycle back home.

Tue 3/9 am:  9.01 km - 4:42 average pace - 4:29 fastest km
Wed 4/9 am:  10.08 km - 4:49 average pace - 4:19 fastest km
Thu 5/9 am:  6.05 km - 4:39 average pace - 4:21 fastest km

parkrun Tourism
My first three parkruns were tourist runs, with berwick Springs as my home run.  I didn't get to Berwick until I had run at Canning River, Rockingham and Torrens River - in Aug and Sep, 2013.

A year later Inverloch became my home parkrun and I was content to just run there each week.  It wasn't until July 2015 that I ran my next tourist run, at Darwin, the day after getting off a trip on the Ghan.  I ran at Traralgon later that year and then ran the Pakenham & Berwick Springs double on new years day in 2016.  Later that month I ran at Hobart - the day before the Cadbury half marathon - and then I ended the month with a run at the Churchill parkrun opening.

I ran the Sale parkrun in April 2016, up there involved in coaching AFL for Leongatha.  Then in August 2016 I ran the very tough Blackbutt parkrun course in Newcastle - the day before running the iconic City to Surf in Sydney.

New Years Day in 2017 was started with a parkrun double at Churchill and Traralgon and then we ran at Lalor in Feb on the way up to Echuca for the weekend.  We ran Main Beach parkrun on the Gold Coast in July, the week after the Gold Coast half marathon. In Oct it was my first (of seven now) parkruns at Echuca-Moama - while up visiting our son Matt.

The morning of my daughter's wedding I ran at Lillydale Lake parkrun in January 2018.  In July I ran at Broadbeach Waters on the Gold Coast - the week after running a PB in the 10 km event at the Gold Coast marathon festival.  The next week we were at phillip island parkrun to help them celebrate their third birthday.  It had taken us far to long to travel the 30 minutes to the Island.

We were on the Gold Coast again in Sep to watch our son compete for Australia in a triathlon world championships - so we ran the main Beach parkrun again.  Then it was off to Koonwarra parkrun for their first birthday celebrations on cup weekend in 2018.  So the 2018 year ended and i had run a parkrun on NINETEEN different courses, including my home parkrun at Inverloch.

In 2019 I was having my "gap year", a year off work, and there would be plenty of time for running.  I was also running the "gift" season over the summer and that would be taking me all around the state.

In January I ran parkruns at Castlemaine and, in February, at Altona Beach.  in April i ran at Albert Park, Ararat and at the opening of the Grand Ridge Trail parkrun at Mirboo North.

In May I left town to head north for the winter and started a bit of a parkrun tour.  I ran the Victor Harbour (V) and Port Augusta parkruns in May, determined to cut into my parkrun alphabet as I was touring.  In June I ran at Kununurra three weekends in a row and then finished off the month at Mount Isa parkrun.  

I really got stuck into the alphabet in July with parkruns at North Shore (N), in Townsville, Yeppoon (Y), Zillmere (Z) and Urunga (U).  I continued the trend in early August with my final parkrun of the trip at Queanbeyan (Q).  After a run at home I finished the month running at Frog Hollow (F) and Jells Park (J) to leave me with just two letters - "O" and "W" - to complete the parkrun alphabet.

As I prepare for my 250th parkrun I have now run at 35 different parkrun locations.  I have run 195 at Inverloch and SEVEN each at Berwick Springs and Echuca Moama.  In 2019 I have run at 20 different parkrun lacations to date.  Later in the year I will be running at Ocean Grove and Warragul to complete the alphabet but that is after running in the 250 cape.

Friday September 6th - 85.9 kg (went out for tea last night)
Fri 6/9 am:  4.05 km - 4;37 average pace - 4:00 fastest km

On Friday morning I went out on my original 2012 course for a short, sharp run just to keep the legs moving.  I am not planning for a real fast run in my 250th tomorrow so I chose not to have a rest day.  My plan is to have another crack at getting the "44" for parkrun bingo, so I am aiming for a 19:44.  I felt pretty good after today's short run.  I have had a big workload recently, with the Melbourne half marathon in the back of my mind, and the desire to keep the speed up while preparing for it.  My body feels good with the ease off at the back end of the week though.  The cycling helps too.

My running & parkrun stats
My first parkrun was on August 3rd 2013 and my 250th will be run SIX years, ONE month and FOUR days after that first event.

In that time I have run 19,076 km! That has taken up 1499 hours of running time and my average pace over that journey has been 4:43 pace - or 12.7 km/h.
(I have also cycled 8980 km in that time)

I have run major "fun" runs in Busselton (WA), Adelaide, Hobart, Sydney, Darwin, Gold Coast, Kununurra, Bendigo, Traralgon, Two Bays, Torquay and I have not missed a Melbourne marathon festival in that time.    I have run for Victorian Masters, Victorian Cross Country League (VCCL) seasons and a season of Victorian Athletics League.  I have pretty much run every street in Wonthaggi, Inverloch and Cape Paterson - and the roads in between them.

My best parkrun Age Grade rating has been 81.54%.  I have been a "first finisher" at Inverloch on 82 ocassions (of my 195 runs there) and have over 50 seconds as well.  I have also claimed the number one token at Lalor, Broadbeach Waters, Echuca-Moama (twice), Kununurra (twice), Mount Isa, Victor Harbor, North Shore, Yepoon, Zillmere and Urunga parkruns - that is 94 first tokens.  I have run a sub 18:30 parkrun in each of the past six years, including 2019, and have run a sub 18:20 in each year between 2014 to 2018.  I also have 28 volunteers across that journey.

I have enjoyed the journey immensely and have made so many friends along the way.  I am much, much lighter than I was in 2013 and my health is much, much better than way back then.  I will run my 250th tomorrow and then my 251st at Inverloch parkruns FIFTH birthday the following week.  From there I will keep showing up each Saturday morning and plan to keep running and running and running.  I will be looking forward to running my 500th some time in 2024.

Saturday September 7th 2019 - my 250th parkrun

Sat 7/9 am:  3.26 km - 4:44 average pace - 4:15 fastest km
Sat 7/9 am:  Inverloch parkrun (3rd) - 19:48 - 3:50, 4:02, 3:52, 4:00, 3:55 - #250

On a cold and windy Saturday, with the rain threatening I lined up at Inverloch parkrun with the 250 cape on.  After 6 years, 1 month and 4 days I was about to run a parkrun event for the 250th time.  I was presented the cape at the briefing.  The cape is special because it was made for Inverloch parkrun by my daughter Emma.

The plan was to run a 19:44 and have a go at completing my parkrun bingo.  I set off a fair bit quicker than the 3:57 pace needed though and had to ease up near the end of the first kilometre.  My speed was up and down right through the run where I had settled into fourth place.  The two in front were always well within reach and, half way through the run, the front runner was still very reachable.  I fought the urge to take off after him and tried to settle my average pace around what was needed.  In the last kilometre Bill Barry had slowed and I ran up beside him and then past.  Then I started planning the finish and realised that, with the wet course in action, I was much closer than I expected so I slowed and called Bill through.  I mis-judged and had to go hard near the line, passing Bill again to finish third.  With all the stuffing around I ended on 19:48 and missed another chance to get my "44".

At the end I had a few pics taken with other runners with the cape on.  One with Emma, my daughter, and another with Graham Facey who completed his 100th on the same day.

My 250 parkrun events have been run on 35 different courses.  In that time I have also volunteered on 32 ocassions (13 as a Run Director).  So I have covered 1250 km, taking 80.65 hours (4839 mins).  My average time is 19:21 and average pace 3:52, or 15.5 km/h.