73 Can we race again in a Covid world?

 .... follows 72 Lockdown #5 - will we get the XCR season finished?

The 2021 running season, after showing positive sighs early in the season came to a dead halt.  It was my first time as an AV XCR runner and I did get to a few races, including Cruden Farm.  Health issues have slowed me though as well as the lack of the weekly parkrun hitout.\

I have several upcoming events on the calendar - 10km at Melbourne marathon (looking very doubtful), Afterglow in Torquay in November and 8km at Hallora marathon in December.  The signs are that Melbourne will open up with the increased vaccination rates so there is the chance that I'll get to run in two of them.

My goal right now is to slowly increase my fitness with longer runs and to increase my ave stride length in the process.  My best 5 km time as I start this chapter is around 22:30 for the 5 km (4:30 pace).  Inverloch parkrun has just opened up again and we celebrated the 7th birthday on September 11th.  It is hoped that it will continue running.

Saturday September 11th
Inverloch parkrun - 7th birthday (my 301st parkrun)

Sat 11/9 am:  1.18 km, 5:18 fastest km - Ave stride 1.30 m
Sat 11/9 am:  Inverloch parkrun - 22:42 - 4:31, 4:27, 4:36, 4:35, 4:29 - Ave stride 1.41 m

On Sunday morning I went out to Inverloch for my longer run, running to both ends of the Inverloch coast.  I started at the parkrun stump and ran all the way to the Flat Rocks boat launch, then all the way along the beach to the Yacht Club, up the ramp and then to the end of the foreshore camp ground before returning to the stump.  I was happy with the pace.

Sun 12/9 am:  12.85 km - 5:02 average pace - 4:49 fastest km - Ave stride 1.32 m

Monday September 13th to Sunday September 19th
I finished the weekend with a sore spot on the inside of my left knee and decided to rest it for a bit.  I cycled on Monday morning and then walked 3km at dusck on Monday and Tuesday.  On Monday, after work, I had my second Covid vaccination.

I ran again in the cold on Wednesday morning.  The knee felt ok, although the sore spot is still there.  As such I didn't push it.

Wed 15/9 am:  6.68 km - 5:16 average pace - 5:06 fastest km - Ave stride 1.28 m

It was freezing on Thursday morning, down to ONE degree with frost everywhere.  With the sun rising I set off on my 10 km route.  My knee was feeling ok, as was the ankle.  I ran the second half at under 5 minute pace.

Thu 16/9 am:  10.04 km - 5:01 average pace - 4:48 fastest km - Ave stride 1.34 m

Another day off on Friday, resting up before a big two weeks with the school holidays coming up.  On Saturday morning I cycled early (18 km), ran and then walked 5 km with Emma.

Sat 18/9 am:  8.23 km - 4:57 average pace - 4:39 fastest km - Ave stride 1.34 m
Sun 19/9 am:  9.29 km - 5:12 average pace - 4:58 fastest km - Ave stride 1.30 m

Monday September 20th to Sunday September 26th
Winter is back for the start of the school holidays.  On Monday morning I checked out the radar and saw a band of rain on the way.  I took the punt that I could beat it and failed.  The rain was so cold, straight in from the southern ocean.  I headed home and cut the run short.

Mon 20/9 am:  4.56 km - 5:18 average pace - 4:54 fastest km - Ave stride 1.26 m

Run New Zealand - Greymouth

I just couldn't face either a run or a cycle in the cold and wet conditions on Tuesday.  On Wednesday I ran at the Desal for the first time in ages.  Right at the start of my run most of Victoria felt a 5.8 level earthquake and some follow up tremors.  I felt nothing.

Wed 22/9 am:  10.36 km - 4:59 average pace - 4:38 fastest km - Ave stride 1.34 m
Thu 23/9 am:  7.02 km - 5:06 average pace - 4:49 x2 Fastest km - Ave stride 1.31 m
Fri 24/9 am:  6.21 km - 5:04 average pace - 4:50 fastest km - Ave stride 1.32 m

On Friday morning I drove to Tidal River on Wilsons Promontory to meet up with Emma and Brett and my grandson Jack.  We all stayed overnight and my Saturday morning run was around Tidal River, with a push for 5 km in the middle.  Throughout the day, after my run I also hiked for 16 km on various tracks around the Prom.

Sat 25/9 am:  8.03 km - 5:03 average pace - 4:37 fastest km - Ave stride 1.31 m
.... (not) parkrun time:  23:57

After all of the walking on Saturday my body actually felt quite good on Sunday morning.  I started the day with an 18 km cycle and then headed out to the market at Inverloch.  Then it was a run on the coast road and back along the beach.  I put in seven straight sub 5 minute kilometres and was more than happy with the run.

Sun 26/9 am:  9.19 km - 4:56 average pace - 4:37 fastest km - Ave stride 1.38 m

Run New Zealand - Ross

Monday September 27th to Sunday October 3rd
It was a big weekend and I was feeling it on Monday morning.  I probably shouldn't have run but went anyway, only running 5 km up Townsends Bluff and back from the Inverloch boat ramp.  Later in the afternoon I rode out to Harmers Haven.

Mon 27/9 am:  5.02 km - 5:28 average pace - 5:07 fastest km - Ave stride 1.24 m
Tue 28/9 am:  10.45 km - 4:53 average pace - 4:35 fastest km - Ave stride 1.37 m

I had a rest day and then a slow run with a friend, Jo, on Thursday morning.  I also had a massage on Wednesday afternoon.  My body should be in good shape for the weekend.

Thu 30/9 am:  6.04 km - 6:17 average pace - 6:09 fastest km - Ave stride 1.10 m

Friday ended up being another rest day as I chose to drive over to the 'Burra and walk with Emma and jack instead.  On Saturday morning I ran with the (not) parkrun crew and completed my #2-4-FIVE race for this weekend.  I was right on the pace that I predicted for the race.  My 2nd km was 3 seconds under and my 4th km was 6 seconds over.

Sat 2/10 am:  6.03 km - 5:35 average pace - 5:03 fastest km - Ave stride 1.21 m
Sat 2/10 am:  5.01 km - 4:30 average pace - 4:15, 4:26, 4:34, 4:36, 4:35 - Ave stride 1.43 m
Sat 2/10 am:  3.09 km - 5:41 average pace - 5:36 fastest km - Ave stride 1.19 m

Sun 3/10 am:  8.01 km - 5:22 average pace - 5:00 fastest km - Ave stride 1.26 m

Monday October 4th to Sunday October 10th
Hmmmm .... my 55th birthday and I am feeling every bit of it.  The run on Saturday was good but now my left knee is hurting again on the inside when I run.

Mon 4/10 am:  6.64 km - 5:07 average pace - 5:00 x2 fastest km - Ave stride 1.29 m

Winter returned to Wonthaggi on Tuesday with rain, wind and cold air.  I chose not to run in the rain and didnt get a ride in.

Wed 6/10 am:  10.02 km - 5:06 average pace - 4:48 fastest km - Ave stride 1.32 m
Thu 7/10 am:  8.22 km - 5:09 average pace - 4:58 fasest km - Ave stride 1.30 m

On Friday morning I just couldn't be bothered.  It was a cold morning so I just lay in bed.  I thought about a cycle but decided NO!  On Saturday I got up and drove over to Koonwarra to run with the (not) parkrun crew.  I ran the first three plus with Jason who pulled me along a bit.

Sat 9/10 am:  3.21 km - 5:29 average pace - 5:17 fastest km - Ave stride 1.21 m
Sat 9/10 am:  5.03 km - 4:56, 4:42, 4:34, 4:54, 4:38 - 23:45 - Ave stride 1.36 m
Sat 9/10 am:  3.13 km - 5:22 average pace - 5:15 fastest km - Ave stride 1.23 m

Sun 10/10 am: 7.23 km - 5:30 average pace - 5:23 x2 fastest km - Ave stride 1.25 m

I finished off the weekend with a 14 km cycle.

Are we going to be able to race again - I guess so - but WHEN???  I have races in late November and December.  Lets hope they go ahead.  There is a road map to get us out of lockdown and get us living with the virus.  At present though we still can't even parkrun.

72 Lockdown #5 - will we get the XCR season finished?

 .... follows: 71 - the winter competition - seeking improvement

After a week in Cairns running in the heat, a massive weekend of running and then three days on school camp I returned to Wonthaggi only to enter Lockdown number FIVE.  I had a covid test immediately following the camp, just to be sure, and returned a negative result.

In lockdown FOUR I ran twice a day and improved my fitness with maybe slight improvements in pace.  Now in lockdown FIVE I will try to replicate that effort.  I hope to get in some improved XCR runs but my ultimate goal is to run a fastish (sub 40) 10 km at Melbourne marathon festival in October.

Sat 17/7 am:  10.07 km - 4:52 average pace - 4:39 fastest km - Ave stride 1.36 m

It rained all afternoon on Saturday and I had almost given up on a second run .... then the clouds broke just before dark and I got to go on my rec reserve run and step up session.

Sat 17/7 pm:  3.47 km - 5:13 average pace - 4:58 fastest km - Ave stride 1,28 m - 60 step ups
Sun 18/7 am:  10.03 km - 4:55 average pace - 4:39 fastest km - Ave stride 1.35 m

Monday July 19th to Sunday July 25th
Another week of lockdown looms large and it is not something I am looking forward to.  Living alone is hard and I have not had a face to face conversation with anyone since Friday morning.  I didn't set my alarm and was up just after seven, heading out to the Rec Reserve for a combination of intervals around the outside of the ground and sets of ten step ups.

Mon 19/7 am:  5.07 km - 4:41 average pace - 3:58 fastest km - Ave stride 138m 60 st ups
.... 5x 530m interval (ave pace):  4:31, 4:03, 4:08, 3:59, 4:02

Wed 21/7 am:  6.63 km - 5:03 average pace - 4:34 fastest km - Ave stride 1.30 m
.... 5x 30 m interval (ave pace):  4:04, 3:16, 3:47, 3:27, 3:24
.... 6x 50 m interval (ave pace):  3:25, 3:32, 3:22, 3:08, 3:19, 3:03
.... 6x 105 m interval (ave pace):  3:23, 3:04, 3:15, 3:24, 3:20, 3:15

Thu 22/7 am:  8.23 km - 5:06 average pace - 4:49 fastest km - Ave stride 1.29 m

I am struggling.  Motivation is low, especially given the cold and rough weather, but worse is that my fitness is really low and each run is just a struggle.  On Friday I just couldn't get out of bed to run in the icy conditions but I did go out at lunchtime.  It was hard work though.

Fri 23/7 pm:  6.73 km - 4:57 average pace - 4:46 fastest km - Ave stride 1.34 m4

With lockdown causing parkrun and event cancellations and preventing people from running in groups, I decided that my Wonthaggi Road Runners group needed some extra motivation.  I decided to organise virtual event.  I decided a Handicap race would be too difficult - gauging where everyone is at.  Also a lot were doing their Run Melbourne half marathon as a virtual run too so I wanted something that would cater for all.  A guess your time race loomed large, but the only other time I ran these was on a set segment.  People would be running all sorts of courses for this! So .....

.... I devised the #2-4-FIVErace.  Competitors had to predict their 2nd km time, their 4th km time and their overall 5 km time - three numbers, making it very difficult to manipulate.

The weekend weather forecast was dire!  I woke late and the sun was blaring in the window.  But then the wind started to come up, a fresh one from the north west.  I got my run in as it started to cloud over and finished just before the drizzly rain arrived.  I had a 2km warm up to get the ankles right then drove out to where Lower Powlett road cuts the rail trail.  I ran back towards town.  I had predicted 4:30 pace for a 22:30 time.  I was right on pace in the first at 4:29 but then quickened in the second to record a 4:23.  I pulled back a touch (but had to be careful not to slow tto much) in the third for a 4:37 and then had to pick it up again in the fourth.  Again I overdid it, too fast, running a 4:21.  I eased back in the fifth to run a 4:37 and my 5 km time was 22:25, five seconds under.  All up I was 22 seconds under for the total of the three legs!  Not too bad.  It was a good concept.

Sat 24/7 am: 2.30 km - 4:58 average pace - 4:52 fastest km - Ave stride 1.31 m
Sat 24/7 am:  6.05 km - 4:26 average pace - 4:11 fastest km - Ave stride 1.44 m

Run New Zealand - Richmond

While Saturday's result was a nice surprise there was nothing good about the run on Sunday.  The weather was terrible with a cold gale blowing from the west.  My left heel has been stiff and sore for a fortnight now and it took forever to get it stretched in the cold.

Sun 25/7 pm:  8.57 km - 5:13 average pace - 5:03 fastest km - Ave stride 1.26 m

Monday July 26th to Sunday August 1st
I continue to make up my program on the go.  My left heel is sore again - after a year of being good - and I'm not keen on it sticking around.  I lay in bed this morning and thought about running then decided that I would walk at recess (teaching from home still) and run at lunchtime.  I walked 3 km at 11 am and felt like I was getting good stretch into the heel and decided that I need to have a few days off running.  While I am still at home I can get in a few walks.  Today I walked againg at lunchtime (3 km) and again before dinner (3 km) to end up with 9 km for the day.  I'll do similar tomorrow which I hope is the last day of remote teaching.

Tuesday was the final day of the full lockdown and I got out for four walks, before work, recess, lunchtime and at dusk, totalling 12.5 km.  I walked again on Wednesday, before and after work, totalling around 6 km.

Thu 29/7 am:  4.06 km - 5:55 average pace - 5:42 fastest km - Ave stride 1.15 m

After work I went out to the beach and explored the new dunes at a super high tide.  Then a group of us met for Headlampers to celebrate Bill Barry's finishing of Run Down Under.

Thu 29/7 pm:  9.88 km - 5:44 average pace - 5:38 fastest km - Ave stride 1.17 m

The body was stiff after the late run on Thursday so I stayed in bed on Friday, with a beach walk after work to give the ankles a stretch.  On Saturday morning I stayed in bed a bit and then headed out to the Inverloch parkrun course.  I was about an hour late, starting the parkrun freedom run just after 9am.  I was happy with the pace and seem to have pulled up well.  I walked 2 km on the beach after the main run.

Sat 31//7 am:  3.25 km - 5:13 average pace - 4:53 fastest km - Ave stride 1.26 m
Sat 31/7 am:  5.01 km - 4:44 average pace - 4:36 fastest km - Ave stride 1.36 m

A new month and the first signs of Spring are showing.  I got out to Inverloch for another run out there, covering 10 km on the beach and the coastal path.

Sun 1/8 am:  10.13 km - 5:03 average pace - 4:48 fastest km - Ave stride 1.32 m

Monday August 2nd to Sunday August 8th
Another lovely sunny morning, although the sun wasn't up for most of my run, and I decided to just do a real easly run to give the ankle only a little stretch.  It feels like it is healing though.

Mon 2/8 am:  5.09 km 5:45 average pace - 5:20 fastest km - Ave stride 1.16 m & 50 st ups

Tuesday morning I had another rest and then went for a massage after work.

Wed 4/8 am:  5.31 km - 5:06 average pace - 4:53 fastest km - Ave stride 1.29 m
Thu 5/8 am:  6.20 km - 5:05 average pace - 4:51 fastest km - Ave stride 1.30 m

Another really tough run.  I'm not sure where I'm at currently but I am not enjoying the running.  It just hurts too much.  My fitness is down but the left heel is really annoying me.  Stiff and sore for every run.  On today's run I made a decision - I am writing off the rest of the AV season.  I am just not running well enough.  Maybe I'll get back there one day, maybe I left it too late?  I was due to run at St Annes this Saturday.  I have decided to just slow it right down dor a bit and just run at a comfortable pace, not the real slow like in '20 but just so that it doesn't hurt.  The plan is for a lot of 40 minute runs and some longer runs too - to build fitness.  I am also going to work on my core and hit the punching bag again, build my all-round fitness.  I am due to run 10 km at Melb Mara in October so I will start building towards that from scratch.

Then as it turned out this afternoon, the AV race is off as we are back in lockdown - Lockdown #6.  After work I went out to Inverloch for Headlampers, my last chance to run with others for at least a week.  I'm not looking forward to another lockdown!

Thu 5/8 pm:  9.03 km - 5:42 average pace - 5:30 fastest km - Ave stride 1,17 m

On Friday morning we were back in lockdown all because of an outbreak in the north west suburbs of Melbourne - nothing in regional Victoria and certainly nothing near us!  I had a rest day after the Thursday evening running and then I had another break from running on Saturday to let the heel recover (yes I WAS thinking of writing heel heal!).  In the meantime I set up another virtual #2-4-FIVErace for the running group for the weekend.

On Sunday I went for a warm up and my attempt at the #2-4-FIVErace.  I nominated 5 minute pace for the k's and 25:00 for the time.  I was looking ok in the warm up but never got abywhere near it in the run.  This was another low point.  I had considered not racing and should have gone with that thought.

Sun 8/8 am:  2.36 km - 5:30 average pace - 5:18 fastest km - Ave stride 1.23 m
Sun 8/8/am:  5.03 km - 5:33 average pace - 5:25 fastest km - Ave stride 1.20 m

Monday August 9th to Sunday August 15th
On Monday I started to rebuild from scratch.  Inexplicably I have lost all fitness and form.  So I will be running without effort for the rest of August (at least).  That means I will run as fast as my body lets me go, and hopefully get quicker in the process.  I am also going to up the distances to build some fitness.  The goal is the run ok at Melbourne marathon 10 km in mid-October.  I will be hoping for a sub 45 minutes run there!

Mon 9/8 am:  8.40 km - 5:36 average pace - 5:13 fastest km - Ave stride 1.19 m
Tue 10/8 am:  10.13 km - 5:41 average pace - 5:10 fastest km - Ave stride 1.21 SLOWER

On both Monday and Tuesday mornings I hopped straight onto the bike after the run for a 7 km recovery ride.  On Wednesday I didn't runn, cycling 16 km instead.

After a rest day on Wednesday - with a morning cycle - I cycled again on Thursday morning, saving myself for a Headlampers run after work.

Thu 12/8 am:  10.01 km - 5:32 average pace - 5:12 fastest km - Ave stride 1.20 m FASTER

On Saturday morning we were back at parkrun !!!!!  It was great to be able to run with the parkrun family again after another big break due to the Covid restrictions.  I ran a solid first kilometre then ran with Brett for the 2nd to 4th.  I pushed again for the last km.

Sat 14/8 am:  3.44 km - 5:20 average pace - 5:09 fastest km - Ave stride 1.25 m
Sat 14/8 am:  Inverloch parkrun 25:01 - 4:33, 5:15, 5:08, 5:22, 4:43 - Ave stride 1.30 m

On Sunday morning I ran in brilliant sunshine and the wind out at Inverloch.  Most od the second half was on the low tide exposed sand.  In the incomplete tenth kilometre, just after getting back onto concrete, I was running at sub 5 minute pace without too much effort.

Sun 15/8 am:  9.81 km - 5:18 average pace - 5:06 fastest km - Ave stride 1.27 m

Monday August 16th to Sunday August 22nd
It was showery and windy on Monday morning and that was enough to tempt me to stay in bed and avoid a run.  On Tuesday I was out for a 10 km run, starting slowly but finishing with some sun 5 minute pace.

Tue 17/8 am:  10.14 km - 5:15 average pace - 4:56 fastest km - Ave stride 1.29 m
Wed 18/8 am:  10.15km - 5:16 average pace - 4:50 fastest km - Ave stride 1.27 m
Thu 19/8 am:  8.80 km - 5:16 average pace - 5:01 fastest km - Ave stride 1.26 m

I discovered parkrun way back in August 2013 in West Australia while travelling around the country.  It was an immediate addiction, so much so that the next week was planned so that I would be in Rockingham - the only WA parkrun south of Perth in 2013.  Back home I had to drive to Berwick to run parkrun so I worked to help get a local event started, at Inverloch.  We started in September 2014 and I have run most weeks since then.  It has slowed down with the Covid interuptions but on Saturday I ran my 300th parkrun, a special milestone personally - the 300 club!  I haven't had much pace lately but I did manage to run my milestone at just a tick under 4:30 pace, running a 22:19 with each kilometre quite consistent.

Sat 21/8 am:  3.00 km - 5:21 average pace - 5:12 fastest km - Ave stride 1.31 m
Sat 21/8 am: Inv parkrun 22:19 - 4:28, 4:31, 4:29, 4:25. 4:28 - Ave stride 1.43 m

I followed up with a 30 km ride on Saturday afternoon - out to Kilcunda and back.  They have announced that rural Victoria is going back into lockdown, I suppose we call this lockdown 6b since Melbourne never came out of lockdown 6.

Sun 22/8 am:  12.08 km - 5:10 average pace - 4:57 fastest km - Ave stride 1.27 m

I followed up the 12 km Sunday morning run with a 12 km cycle on the same course.

Monday August 23rd to Sunday August 29th
On Sunday evening I received some news that was very unsettling.  That, combined with a return to remote teaching left me in a very dark place on Monday morning.  I struggled to get going but eventually got my day started but without a run.  I did cycle after work.

Tue 24/8 am:  10.04 km - 5:12 average pace - 4:58 fastest km - Ave stride 1.29 m
Wed 25/8 am:  10.35 km - 5:18 average pace - 4:58 fastest km - Ave stride 1.25 m

On Thursday it was a nice enough morning but I couldn't be bothered.  I thought about runnung, thought about cycling but then just lay in bed.  I got out on Friday morning and ran the three Wonthaggi hills.  I had some nice sub 5 pace going in the second half of the run.

Fri 27/8 am:  9.55 km - 5:11 average pace - 4:47 fastest km - Ave stride 1.28 m

With another lockdown in full swing I organised the Road Runners third #2-4-FIVErace.  I ran my course on Saturday morning.  I ran to the edge of the Wetlands for a warm up and then set off for my 5 km, trying to hold 5 minute pace the entire way.  I found myself a touch under as I went along and having to slow down.  My 2nd km was 5 seconds under and my 4th was 6 seconds under.  My time was 1 second under to be only out by 12 seconds.

Sat 28/8 am:  2.12 km - 5:24 average pace - 5:03 fastest km - Ave stride 1.23 m
Sat 28/8 am:  5.81 km - 4:55, 4:56, 5:10, 4:54, 5:04 - 24:59 for 5km - Ave stride 1.31 m

Sun 29/8 am:  12.15 km - 5:19 average pace - 4:53 fastest km - Ave stride 1.26 m

Run New Zealand - Karamea

Monday August 30th to Sunday September 5th
I got out for a run on Monday to get the week started but my energy levels were very low.  It was a nice clear morning.  The weather is improving and the sun is now rising much earlier.

Mon 30/8 am:  7.20 km - 5:22 average pace - 4:58 fastest km - Ave stride 1.24 m
Tue 31/8 am: 10.05 km - 5:15 average pace - 4:58 fastest km - Ave stride 1.26 m

I had a rest day on Wednesday and went on the bike instead.  On Wednesday I made a dietary change, getting to the supermarket to buy a whole heap of fruit - to start having a daily fruit smoothy.  While my run on Thursday morning started slowly I was around 5 minute pace from the second kilometre and was runnung much better than in recent times.  There was a significant jump in my average stride length, moving up to 1.32 metres (from the mid 120s).

Thu 2/9 am:  10.03 km - 5:05 average pace - 4:49 x2 fastest km - Ave stride 1.32 m

Fri 3/9 am:  4.50 km - 5:19 average pace - 4:59 fastest km - Ave stride 1.27 m

Saturday and another weekend in lockdown (despite the fact that the virus is nowhere near us down here on the Bass Coast!).  Lying in bed I noticed a big segment across town from Mitre 10 to South Dudley road - on the rail trails.  I decided to incorporate it into my run and have a push there.  I have decided that, regardless of whether parkrun is happening, I need a faster element to my Saturday runs.  I gave it a nice push for about 3 km of 4:40ish pace.  The ankle / heel is feeling much better now and not stiffening up anywhere near as much as it was.  After finishing the run I jumped on the bike and replicated the route.

Sat 4/9 am:  12.64 km - 5:03 average pace - 4:32 fastest km - Ave stride 1.30 m

Sun 5/9 am:  7.02 km - 5:04 average pace - 4:48 fastest km - Ave stride 1.30 m

Run New Zealand - Westport

Monday September 6th to Sunday September 12th

I took the day off running on Monday and couldn't face riding in the cold wind.  A couple of walks was my only exercise.  On Tuesday morning I ran and ran well, for the first time in ages.  My first kilometre was around 5:20 and then I was under 5 minute pace all the way.  It felt good to be "running" again.

Tue 7/9 am:  7.01 km - 4:48 average pace - 4:36 average pace - Ave stride 1.37 m

Wed 8/9 am:  8.47 km - 5:04 average pace - 4:53 fastest km - Ave stride 1.30 m

On Wednesday it was announced that Regional Victoria would be coming out of lockdown at midnight on Thursday.  With vaccination rates increasing there is the possibility that lockdown #6 will be our final lockdown.  Lets hope so!  My final lockdown run was a 10 km route on a mild and windy morning.  It was a solid run with a good finish.

Thu 9/9 am:  10.05 km - 5:09 average pace - 4:49 fastest km - Ave stride 1.28 m

71 - the winter competition - seeking improvement

 ... follows:  70 - Back in competition - VCCL & Aths Vic XCR

XCR #2 at Lardner park was tough!  I am unfit and have no speed.  The lack of speed comes from my inability to raise my knees.  It has also lead to a significantly shorter stride length.  I am struggling a bit with my health, batting Membraneous Nephropathy - a condition where proteins leak from my kidneys and this causes significant swelling in my lower legs.  I am also on medication for high cholesterol that I think is also hindering me.

I know where I have to improve.  The question is - am I up to it?

Monday May 24th to Sunday May 30th
Serious training started on Monday morning. Right from the start I was running quite well.  I did come out of the weekend with a very slight sore spot on the right hip and tenderness in the quads.  I ran to Bilson street and pushed up the hill there.  I then ran to the Rec reserve and combined running with step ups.  In sets of 25 I stepped up onto the seats in the stand there.  In between the 2nd & 3rd then 3rd and 4th I ran a fastish lap of the oval on the outside of the fence (road).  Then I headed home and ran at sub 4 minute pace on my Ivor street segment.

Mon 24/5 am:  8.20 km - 4:54 average pace - 4:28 fastest km - Ave stride 1.36 m
Tue 25/5 am:  10.13 km - 5:02 average pace - 4:38 fastest km - Ave stride 1.33 m

I had a couple of rest days on Wednesday and Thursday but it didn't do much for my body soreness.  My right hip is sore as is my left inside upper leg.  On Thursday Victoria went into a 7-day lockdown due to a Covid 19 outbreak.  We have a seven day return to remote learning.  I have decided to try and use it to toughen up my body with repeat efforts.  I will also do a run with step ups most days.  On my Friday morning run I did three sets of 20 step ups with an outside lap of the oval between each set.  I also rode 16 km before my second run.

Fri 28/5 am:  6.01 km - 4:58 average pace - 4:45 fastest km - 60 st up - Ave stride 1.32 m
Fri 28/5 pm:  5.39 km - 5:02 average pace - 4:56 fastest km - Ave stride 1.30 m

Run New Zealand - New Plymouth

Surprisingly I was feeling good on Saturday morning and started my 10km run with a 5:20 then got quicker.  I ran the first 5 in 24:56 and then the second 5 in 23:49.  I rested then followed up with an 18 km bike ride, then rested again and went for a short run with some stepu ups at the Rec Reserve.

Sat 29/5 am:  10.01 km - 4:53 average pace - 4:44 fastest km - Ave Stride 1.36 m
Sat 29/5 pm:  3.55 km - 4:54 average pace - 4:42 fastest km - 60 st.up - Ave stride 1.32 m

Sun 30/5 am:  10.59 km - 4:59 average pace - 4:47 fastest km - Ave stride 1.34 km
Sun 30/5 pm:  3.00 km - 5:41 average pace - 5:24 fastest km - 60 st.up - Ave stride 1.20 m

Over the first three days of lockdown FOUR I have run 38.6 km and cycled 53.9 km.  My body is doing well.  The step ups seem to be helping.  My legs were a little tired this afternoon and my right calf is sore when stretched real tight but generally it is doing well.  The swelling in the lower legs seems to be don as well.  I did run an easy paced run on Sunday afternoon but that was more just being cautious.  My fitness appears to be on the rise too.

Monday May 31st to Sunday June 6th
It was 2 degrees with frost everywhere when I set off for my run on Monday morning.  It was a slow run but I feel that was more because I just couldn't get going in the extremely cold air.

Mon 31/5 am:  7.01 km - 5:06 average pace - 4:50 fastest km - Ave stride 1.30 m
Mon 31/5 pm:  3.48 km - 4:53 average pace - 4:41 fastest km - Ave stride 1.35 m

I was out for my third 10 km in four days on Tuesday morning and running quite well right from the start.  I finished with a 4:40 in the tenth.  On Friday morning I weighed in at 87.4 kg.  This morning my weight was 85.0 kg (regular time after getting up) and the 84.4 kg after the run.  I have been maintaining the cycling too with rides in each of the past four days.

Tue 1/6 am:  10.07 km - 4:57 average pace - 4:40 fastest km - Ave stride 1.36 m
Wed 2/6 am:  10.02 km - 4:52 average pace - 4:07 fastest km - Ave stride 1.37 m
.... 3x km intervals (ave pace):  4:17, 4:07, 4:20

Wednesday was day six of Lockdown #4 and I followed up the morning interval run with a lunch run and step ups at the Rec Reserve.  I may have bitten off too much with the morning interval run, taking on kilometre intervals, as I was stuffed at the end.  I upped the step ups to 80 in four sets with an outside lap of the oval between each.  Late in the afternoon I went on my sixth cycle in as many days, covering 20 km - my longest distance.

Wed 2/6 pm:  4.08 km - 5:01 average pace - 4:46 fastest km - Ave stride 1.34 m
Thu 3/6 am:  9.11 km - 4:49 average pace - 4:33 fastest km - Ave stride 1.40 m
Thu 3/6 am:  4.12 km - 4:58 average pace - 4:37 fastest km - Ave stride 1.34 km

The past seven days we have been in Covid 19 lockdown and I have been teaching from home.  I was determined to work on my fitness during the break - and make the most of the 2 hours exercise per day.  Every day bar Tuesday I ran morning and afternoon (lunchtime) and then cycled at the end of the day.  I ran 13 times and covered 86.5 km and cycled 7 times to cover 128.6 km.  I also combined running with step ups at the Rec Reserve on most days and managed to do 400 step ups.

I am fitter and stronger.  I have lost in excess of 2 kg (and have been eating a lot to deal with my raging hunger).  I have run with some improved speed and that is my next area of focus.  I will be combining sprint sessions with step up workouts on some days.

After the seven BIG days I had a total rest day on Friday and even went for a massage after work.  My body feels good.

On Saturday morning there was again no parkrun due to the Covid shutdown but a group of us were able to meet up at Mirboo North for a run on the GRRT parkrun course.  It was my first real test of where I have been able to get to and I felt for the first half that I was running well and had more levels to move up to.  It was a push up the hill and I tired near the end but it was a positive split and I kept the pace progression going.  I was still able to accelerate a few times in the last two km which is something I haven't done in recent times.

Sat 5/6 am:  1.25 km - 6:06 average pace - seemed to be running faster than this!
Sat 5/6 am:  5.01 km - 4:29 average pace - 4:45, 4:35, 4:30, 4:22, 4:16 - Ave stride 1.43 m
Sat 5/6 am:  3.53 km - 5:12 average pace - 5:05 fastest km - Ave stride 1.27 m

After a Sunday lie in to listen to music I headed out to inverloch for a longer run.  I headed out to the Bluff first and ten all the way along the coast road to the RACV resort.  It was slow paced early but I did have a strong finish.  It was my longest run, and first hour plus (67 mins) run, since April 5th.  The 13 km plus run took me to a 71 km week.

Sun 6/6 am:  13.50 km - 4:59 average pace - 4:38 fastest km - Ave stride 1.35 m

Run New Zealand - Patea

Monday June 7th to Sunday June 13th

The week started with a very dark and windy run around town.  I started well with a 5:19 but, even though I felt I was running well, I didn't increase my speed until the fourth kilometre.

Mon 7/6 am:  6.45 km - 5:05 average pace - 4:52 fastest km - Ave stride 1.31 m

Wed 9/6 am:  7.19 km - 5:00 average pace - 4:27 fastest km - Ave stride 1.34 m

On Wednesday night armageddon hit - this winds picked up to gale force and the rain came in a deluge.  Large parts of south east Victoria lost electricity until some time on Friday and some much longer.  I ran in the wind - just to the Rec and back - on Thursday morning and then in the eerie calm on Thursday evening as the sun was setting and the town was going into TOTAL darkness.  On Friday morning I ran in the eerie fog with half the town switched back on and the other half still in the dark.

Thu 10/6 am:  4.37 km - 5:17 average pace - 4:41 fastest km - Ave stride 1.31 m & 60 st ups

Thu 10/6 pm:  7.82 km - 5:10 average pace - 4:55 fastest km - Ave stride 1.31 m

Fri 11/6 am:  7.70 km - 5:13 average pace - 4:52 fastest km - Ave stride 1.27 m

.... 5x McBride hill (ave pace):  4:12, 4:40, 4:31, 4:40, 4:40

The rain came back on Friday night but had passed by Saturday morning, replaced with coastal drizzle.  The covid restrictions meant another week without parkrun so the (not) parkrun crew met at Symonds lane near Leongatha.

Sat 12/6 am:  1.58 km - 5:40 average pace

Sat 12/6 am:  5.04 km - 4:41 average pace - 4:36 fastest km - Ave stride 1.37 m - 23:26

Sat 12/6 am:  3.35 km - 5:01 average pace - 4:51 fastest km - Ave stride 1.31 m

On Sunday I ran at Inverloch and felt strong.  It was a longer run, right on an hour, and I finished with some really good speed in the last kilometre when I pushed it.

Sun 13/6 am:  12.36 km - 4:51 average pace - 4:16 fastest km - Ave stride 1.38 m

Monday June14th to Sunday June 20th

With a day off for the Queens Birthday holiday I headed back to Inverloch for another coastal run.  It was well worth the drive as the inlet was an exceptional scene.  I had no expectations after such a strong finish on Sunday and was going to be happy to allow my body to dictate the pace.  I was surprised that I was able to run so well - my 10 km time was seven seconds quicker than on Sunday - and finish so strongly.

Mon 14/6 am:  11.64 km - 4:52 average pace - 4:34 fastest km - Ave stride 1.37 m

Tue 15/6 am:  5.63 km - 5:08 average pace - 4:45 fastest km - Ave stride 1.31 m

On Wednesday morning I got out quite early - it was very dark - but didn't check the radar so got hit by some rain.  I ran 200 m intervals with an 800 m rest.  I will keep the intervals at 200 for the time being but gradually shorten the rest.

Wed 16/6 am:  6.97 km - 5:01 average pace - 4:39 fastest km - Ave stride 1.32 m

.... 200m intervals (ave pace):  4:25, 4:20, 3:50, 3:40, 3:50, 3:45

After work on Wednesday I followed up with a run to the Rec Reserve to do a step up session.  I got in three sets of 20.

Wed 16/6 pm:  3.53 km - 5:12 average pace - 4:51 fasest km - Ave stride 1.28 m & 60 st up

I had a rest from running on Thursday but did get in a 19 km cycle after work.  On Friday morning I ran into town, up the McBride Ave hill three times and then back via the Rec Reserve where I did sets of sit ups, totalling 60.

Fri 18/6 am:  7.23 km - 5:07 average pace - 4:57 fastest km - Ave stride 1.31 m & 60 st up

Saturday and again no parkrun!  There are crowds at local footy but we are stopped from gathering at parkrun.  It is more than annoying!  So the not parkrun crew met at Leongatha to try out the new rail trail.  We ran as a group with not a lot of pace so at the end I drove to Korumburra and ran my quick nottie there!  I was pretty happy with the pace up hill on the way back - a negative split!

Sat 19/6 am:  1.62 km - 5:44 average pace

Sat 19/6 am:  5.01 km - 5:11 average pace - 5:05 fastest km - Ave stride 1.29 m

Sat 19/6 am:  1.13 km - 5:34 average pace

Sat 19/6 am:  5.01 km - 22:35 - 4:35, 4:37, 4:23, 4:33, 4:23 - Ave stride 1.42 m

I felt good after the runs on Saturday and even managed a 23 km cycle in on Saturday afternoon.  I decided that, instead of a longer run on Sunday, I'd push for a 5 km time trial.  I ran on the Road Runners handicap course, hoping to get down near 4:12 average pace (under 21 minutes).  My first kilometre was a 4:05 and I was able to average that pace and run a negative split.  It was a hard effort but I was thrilled that I could maintain the pace.  My fitness is really improving!  It was my fastest time this year and, with a stride length of 1.55m, my stride was the best since I ran a 19:47 on December 5th late last year.

Sun 20/6 am:  2.51 km - 4:46 average pace - 4:49 fastest km - Ave stride 1.41 m

Sun 20/6 am:  5 km time trial:  20:27 - 4:05, 4:10, 4:03, 4:05, 4:03 - Ave stride 1.55 m

Sun 20/6 am:  5.56 km - 4:55 average pace - 4:50 fastest km - Ave stride 1.36 m

Run New Zealand - Palmerston North

Monday June 21st to Sunday June 27th

The new week started with a 10 km run for the Winter Solstice.  I was a little stiff - but not too bad - after the running on the weekend so took it easy with a stronger finish.

Mon 21/6 am:  10.06 km - 5:07 average pace - 4:45 fastest km - Ave Stride 1.32 m

Tuesday was another day with the temperature dropping down to near zero and I just couldn't face another cold run so I stayed in bed.  Wednesday morning was much better so I was out running 200 metre intervals.

Wed 23/6 am:  7.32 km - 5:04 average pace - 4:48 fastest km - Ave stride 1.33 m

.... 200m intervals (ave pace):  3:55, 3:55, 4:10, 3:50, 3:55, 3:40, 3:45

Thu 24/6 am:  7.11 km - 5:03 average pace - 4:40 fastest km - Ave stride 1.31 m

.... 200m intervals (ave pace):  4:30, 3:55, 4:05, 4:10, 3:25, 4:05, 3:45

Friday - last day of the school term and I was very tired! - and I stayed in bed, choosing to not run.  Weather was miserable after work so I pulled the pin on a short run then too.

I was back at Inverloch parkrun on Saturday morning.  Apart from Easter I have been away for far too long.  Emma, Brett and Jack were there and I got to look after Jack while Em ran in the last 2 km.  I started at the front and led the pack up the hill the first time.  It was great to be back out there.  Four runners passed me and I struggled with my fitness level - the chest was tight - but I did start with a 4 minute kilometre.  The pace dropped back in the second and third then I picked it up again towards the end.

Sat 26/6 am:  3.29 km - 4:55 average pace - 4:38 fastest km - Ave stride 1.38 m

Sat 26/6 am:  Inverloch parkrun 5th 21:12 - 4:01, 4:21, 4:20, 4:12, 4:16 - Ave stride 1.50 m

Sun 27/6 am:  7.05 km - 5:04 average pace - 4:50 fastest km - Ave stride 1.40 m

Monday June 28th to Sunday July 4th

Well what does the week hold in store?  I am on school holidays and have a trip to Cairns booked but the Covid 19 virus is popping up all around the country and there are huge doubts as to where I will be able to travel.  It's a wait and see game at the moment.

I started the week with a long run at Inverloch.  I intended a long run on Sunday but ran into an old work colleague and ended up chatting to him for half an hour, so shortened the run.  I ran well and managed my fastest kilometre in the fourteenth.

Mon 28/6 am:  14.03 km - 4:52 average pace - 4:24 fastest km - Ave stride 1.37 m

Mon 28/6 pm:  3.43 km - 5:09 average pace - 4:57 fastest km - Ave stride 1.31 m

Tue 29/6 am:  7.04 km - 5:13 average pace - 4:52 fastest km - Ave stride 1.28 m

.... 200 m intervals (ave pace):  4:25, 4:25, 4:10, 4:30, 4:15, 4:10

Wed 30/6 am:  8.18 km - 4:48 average pace - 4:21 fastest km - Ave stride 1.37 m

I drove out to Inverloch on a sunny winters morning on Thursday, parked at the boat ramp and ran around to the surf beach with a bit of a run (and interval number 3) on the sand.  It was a good quality run with some good speed.  I followed up on Thursday evening with a Headlampers run with the group.

Thu 1/7 am:  7.24 km - 4:49 average pace - 4:32 fastest km - Ave stride 1.38 m

.... 6x 200m intervals (ave pace):  4:00, 3:50, 3:40, 3:45, 3:30, 3:40

Thu 1/7 pm - Headlampers - 6.51 km - 6:06 average pace - 5:59 fastest km

Friday was a day off.  I had thought about a cycle but the rain (early) and wind (later) prevented me getting out on the bike.

On Saturday I was reasonably fresh at parkrun but the air was just too cold and heavy.  I was happy with the consistency of pace, and my ability to up the speed in the last kilometre.  It was another negative split.

Sat 3/7 am:  3.64 km - 5:14 average pace - 5:04 fastest km - Ave stride 1.29 m

Sat 3/7 am:  Inv parkrun 7th  21:13  -  4:18, 4:15, 4:19, 4:16, 4:10 - Ave stride 1.49 m

Sat 3/7 am:  0.89 km - 6:58 average pace - run with Em

On Sunday I was up at 2:30 am to drive to Tullamarine, then on a plane to Queensland.  I am staying in Palm Cove, north of Cairns.  So there will be a week of warm weather running.

Monday July 5th to Sunday July 11th

After some sleep revovery on Sunday night it was off to explore the area with a run in the 20 degree morning heat at Palm Cove.  It seemed quite humid too.  It was nice running beside the ocean but I didn't have a lot to give.  It took me forever to get down below 5 minute pace but then I finished with a fast kilometre.

Mon 5/7 am:  9.30 km - 5:18 average pace - 4:37 fastest km - Ave stride 1.26 m

Tue 6/7 am:  9.03 km - 5:04 average pace - 4:41 fastest km - Ave stride 1.30 m

I have been struggling to get going early in the runs this week due to a few factors.  Firstly my bed is a bit soft and I wake with a stiff back.  I also pulled up stiff from Saturday's parkrun but that has been improving during the week.  Then there is the humidity.  Today I ran in 85% humidity and it is really zapping, especially coming from the cold runs back home.

Wed 7/7 am:  6.01 km - 5:04 average pace - 4:40 fastest km - Ave stride 1.32 m

Thu 8/7 am:  6.09 km - 4:58 average pace - 4:43 fastest km - Ave stride 1.34 m

.... 5x 200m intervals (ave pace):  4:05, 4:10, 4:10, 4:05, 4:00, (4:10)

After four days of running in the tropical warmth and a bit of humidity it was just starting to feel ok.  It will be really interesting to now see the effect of going back to the cold of Victoria and how my running adjusts.

Friday was my travel day so no running.  I did think about a bike ride when I got back but I was too tired adter the 3am get up.

On Saturday I was off to Cruden farm for the AV cross country there.  CROSS COUNTRY IS TOUGH! Real cross country that is.  The hills weren't too bad and it was a nice course but the soft ground is the killer.  It takes so much out of you.  I wasn't prepared for a 12 km run but, despite the soreness, I am reasonably happy with my run.  The average pace was better than at Lardner Park and, while there was a slight drop off in pace, I was happy with the consistency.  My first km was 4:34, my fifth was 4:33 and my ninth was 4:42 pace.

Sat 10/7 am:  2.01 km - 5:47 average pace - 5:19 fastest km - Ave stride 1.16 m

Sat 10/7 am:  11.60 km - 4:44 average pace - 4:32 fastest km - Ave stride 1.34 m

Sunday was the longest run, somewhat poorly timed for me the day after an AV cross country but I managed to get to the last three courses in the afternoon.  I ran the Grand Ridge Rail Trail at Mirboo North in 26:00 at 1pm, then Koonwarra in 25:47 at 3pm and finished with Inverloch at 4:30pm in 24:54.  I was stiff at the start of each run but got up to speed each time, running most around 5 minute pace.  Tonight my back and legs are quite sore and stiff.

Sun 11/7 pm:  5 km - 5:11 average pace - 5:11, 5:05, 5:04. 5:12, 5:21 - Ave stride 1.31m

Sun 11/7 pm:  5 km - 5:08 average pace - 5:29, 5:01, 5:01, 5:05, 5:03 - Ave Stride 1.30m

Sun 11/7 pm:  5 km - 4:59 average pace - 5:01, 4:55, 4:57, 5:07, 4:56 - Ave stride 1.33m

Run New Zealand - Wellington

Monday July 12th to Sunday July 18th

My body was so stiff on Monday morning.  I did get up though and set out on a very slow jog just to get my muscles moving.  And it was slow, I was struggling to get under 6 minute pace.  I ran by the rec reserve and did sets of situps, getting in 60 of them.

Mon 12/7 am:  5.83 km - 5:50 average pace - 5:41 fastest km - Ave stride 1.18 m - 60 st up

Tuesday was a day off running as I had an early start to get to the bus for the year 12 camp.  The step count was up on the tertiary tours on camp and I got to run around the city on Wednesday and Thursday mornings.

Wed 14/7 am:  5.66 km - 5:21 average pace - 4:59 fastest km - Ave stride 1.26 m

Thu 15/7 am:  4.82 km - 5:17 average pace - 5:12 fastest km - Ave stride 1.25 m

70 - Back in competition - VCCL & Aths Vic XCR

 .... follows 69 - Pre-season for the VCCL season and (hopefully) Aths Vic XCL races in winter

Friday April 2nd to Sunday April 4th - Easter 2020
I was walking on rocks at the beach after work on Thursday - end of term - and my foot hit a rock, gashing my right ball under the big toe.  I had a rest day on Good Friday to let it recover and then tested it at parkrun on Saturday.  The foot was ok and didn't bleed again but I struggled with the run at Warragul parkrun.

Sat 3/4 am:  2.20 km - 5:26 average pace - 5:24 fastest km - Max HR 164 (Acw 142)
Sat 3/4 am:  Warragul parkrun - 22:01 - 4:14, 4:32, 4:21, 4:35, 4:28 - Max HR 172
Sat 3/4 am:  1.28 km - 5:05 average pace

Sun 4/4 am:  8.10 km - 5:03 average pace - 4:47 fastest km - Max HR 157 (Ave 140)

My running form has been at a real low in recent times.  Possibly not helped by my Membranous Nephropathy (kidney condition) and treatment for that.  I have lost a lot of fitness from not doing longer runs - but on the other side of that is my body is much fresher.  In the past week or so I have noticed an improvement in my running and it is reflected in my Strava "fitness and freshness" chart.  The fitness level peaked at around 110 in October 2019 and has been down since then.  I have recently been down around 70 - near the all time low.

In the next couple of weeks I will be increasing my number of runs and doing a few more longer runs to build for the Aths Vic season.  While I want to build fitness the focus is also on getting some speed back - getting back under 4 minute pace!

Run New Zealand - Napier

Monday April 5th to Sunday April 11th

Easter Monday - I started the week with a long run out tho Harmers Haven, around Old Boiler Road and back along Cape Paterson road, my 14 km run from the Guide Park.  It was my longest run since the half marathon at Melbourne in October 2019.  My body felt good.  It was a very slow start but the finish was solid.

Mon 5/4 am:  14.11 km - 5:04 average pace - 4:43 fastest km - bad heart rate data.
Tue 6/4 am:  7.30 km - 4:59 average pace - 4:46 fastest km - Ave stride 1.32 m

I was heading off to Mansfield for a couple of nights on Tuesday and so decided that Wednesday and Thursday would be running rest days - with some hiking in there.  After my run on Tuesday my right hip / knee problem flared up and I really stiffened up on the right side.  I probably wouldn't have run anyway.  

I was out on Friday morning, back home and running at Inverloch.  It was a rusty start but the hip was starting to loosen a little.  The gash on the ball of my left foot is a concern too.  It appears to be healing well - I am off the blood thinners - but looks like there will be a fair scar.  It is well wrapped at the moment.  I did settle into some nice sub 5 pace in the second half of the coastal run.

Fri 9/4 am:  7.01 km - 5:04 average pace - 4:48 fastest km - Ave stride 1.30 m

On Saturday morning I was back at Inverloch parkrun for the first time in over a year.  Emma, Brett and little Jack (in the pram) joined me there.  It was great to be back and one of my faster runs for a while.  After the fast start I held my pace pretty consistently.  My heart did feel a bit stressed during the run though.  My foot and legs were ok.

Sat 10/4 am:  3.29 km - 5:00 average pace - 4:41 fastest km - Ave stride 1.30 m
Sat 10/4 am:  Inverloch parkrun 5km - 4:07, 4:22, 4:23, 4:21, 4:21 - Ave stride 1.46 m
Sun 11/4 am:  4.27 km - 5:03 average pace - 4:53 fastest km - Ave stride 1.28 m

Monday April 12th to Sunday April 18th

I started the week with a run on the 10 km loop, deciding to run without looking at my watch.  It was a bit slower.  I felt a bit lethargic during the run.There were only two sub-5 minute kilometres.  This week I am travelling to Echuca and plan to make it a big running week.

Mon 12/4 am:  10.04 km - 5:08 average pace - 4:58 fastest km - Ave stride 1.30 m

On Tuesday morning I was up very early and on the road to Echuca.  I got to Hedelberg by 7am and ran 8 km along the river, breaking up the drive.  After settling into Moama I went for a short run but it was hard work after driving all day.

Tue 13/4 am:  8.13 km - 4:56 average pace - 4:37 fastest km - Ave stride 1.34 m

Tue 13/4 pm:  3.36 km - 5:13 average pace - 5:02 fastest km - Ave stride 1.27 m

Wed 14/4 am:  11.22 km - 5:00 average pace - 4:45 fastest km - Ave stride 1.30 m

.... 5x 400m int (ave pace):  4:30, 4:33, 4:13, 4:15, 4:33

I ran my second double-up in a row on Wednesday afternoon, after not having run a double-up in ages.  On top of that it involved sprint intervals that were the length of the oval, goal to goal.  I loosened up in the session and, while it was hard work, they were better than expected.

Wed 14/4 pm:  3.54 km - 4:56 average pace - 4:34 fastest km - Ave stride 1.33 m

.... 6x m intervals (ave pace):  3:42, 3:48, 3:35, 3:39, 3:35, 3:34

Thu 15/4 am:  8.06 km - 5:19 average pace - 4:58 x2 fastest km - Ave Stride 1.23 m

Friday was a rest day as I drove home after a big three days of running.  I picked up my rejuvenated bike after getting home but didn't get the chance to ride it.  It has 2 new tyres, a new cassette and a new chain.

Saturday morning ot was off to Koonwarra for parkrun number 292.

Sat 17/4 am:  3.16 km - 4:49 average pace - 4:39 fastest km - Ave stride 1.33 m

Sat 17/4 am:  Koonwarra parkrun - 21:34 - 4:06, 4:07, 4:15, 4:25, 4:27 - Ave stride: 1.47 m

I got out to the Desal at lunch time on Sunday to finish off a biggish running week.  In the past four weeks i have had three 50 plus km weeks to try and build fitness.  I don't feel very fit though so there appears to be still a long way to go.

Sun 18/4 pm:  5.61 km - 4:52 average pace - 4:45 fastest km - Ave stride:  1.34 m

Monday April 19th to Sunday April 25th

I started the new week - a race week with the first VCCL event on Saturday - with an interval session, 400 m intervals at the end of a 1600 easy.  I woke very stiff and it took a bit to warm up.

Mon 19/4 am:  8.75 km - 5:02 average pace - 4:37 fastest km - Ave stride:  1.31 m

.... 4x 400m intervals (ave pace):  4:08, 4:15, 4:13, 4:05

Tue 20/4 am:  5.44 km - 5:02 average pace - 4:59 fastest km - Ave stride: 1.28 m

I went out for a longer progression run on Wednesday morning.  My body felt good when I woke up and, although I was slow as I warmed up, I ran well from the start knowing I would be able to progress.  In each of the last three kilometres I was able to make a 10 second improvement - 4:46, 4:36, 4:26.

Wed 21/4 am:  10.05 km - 4:54 average pace - 4:26 fastest km - Ave stride 1.36 m

Run New Zealand - Lake Taupo

The loose plan going into race one on Saturday is to have a rest day on Thursday - I did do some walking - and then a short sharp run on Friday.  It was pouring rain as I was stretching for the Friday run but I had seen a break on the radar.  I went out and was happy with the pace mostly - I did run in a jacket.  I had the one fast stretch where I got down to about 4:05 pace.

Fri 23/4 am:  4.81 km - 4:55 average pace - 4:23 fastest km - Ave stride:  1.33 m

Saturday was the start of the VCCL season with the runners meeting at Jells parkrun.  I had a good start (on the down hill) but struggled in the latter stages of the run.  I was under 21 minutes for the first time in a while.

Sat 24/4 am:  3.77 km - 5:17 average pace - 5:01 fastest km - Ave stride: 1.27 m

Sat 24/4 am:  Jells parkrun - 20:57 - 3:54, 4:25, 4:08, 4:38 - Ave stride: 1.49 m

Sat 24/4 am:  3.05 km - 6:07 average pace - 6:01 fastest km - Ave stride:  1.10 m

On Sunday I took a break and went for a 5 km walk with Ann instead.

Monday April 26th to Sunday May 2nd

I started the new week with an interval session, setting my watch up for 250 metre intervals with a 750 metre recovery.  The intervals were mostly in the 3:40s which was a good sign that I am moving forward.

Mon 26/4 am:  8.33 km - 4:53 average pace - 4:39 fastest km - Ave stride:  1.36 m

.... 7x intervals (ave pace):  4:05 (4:05) - 6x 250m - 4:20, 3:44, 3:48, 3:44, 3:56, 3:44

The plan for Tuesday was to get in some running quality.  I headed out on the 10 km course to run 3 km step ups.  Sets of 3 km where each was faster and then drop back pace for the fourth and go again.  I was running rally nicely in the third km - under 4 minute pace - when I pulled a muscle in my back.  It felt like I was shot.  I pulled it back a bit but stayed on course and was able to continue with the step-ups but at a lower quality.  After work I planned some short intervals.  Despite a stiff back I went anyway.  I ran six 150m intervals.  The pace was as good as anything in recent times.  I started a supplement - CoQ10 - on Friday to make up for the use of statins.  My chiro / naturopath suggested it.  It is meant to increase energy levels.  Early indications are good.

Tue 27/4 am:  10.12 km - 4:48 average pace - 4:14 fastest km - Ave stride 1.36 m

.... km intervals (ave pace 3rd, 6th & 9th km):  4:24, 4:14, 4:20

Tue 27/4 pm:  4.01 km - 4:50 average pace - 4:36 fastest km - Ave stride 1.36 m

.... 6x 175 m intervals (ave pace):  3:37, 3:25, 3:31, 3:38, 3:23, 3:31

Wed 28/4 am:  5.14 km - 5:18 average pace - 4:56 fastest km - Ave stride 1.24 m

On Thursday morning I had a rest from running and instead cycled out to Cape Paterson in the cold.  It was a frosty morning and the hands were very cold at the end.

Fri 30/4 am:  5.47 km - 4:55 average pace - 4:32 fastest km - Ave stride 1.34 m

On Saturday morning I pushed my 2 month old grandson Jack in the pram at Koonwarra parkrun, walking all the way.  I got back in just under 53 minutes.  Emma walked most of the way with me but got to jog off for a little bit near the end.

Later I mad my race debut, running for the VCCL over 50 team in the AV XCR Race 1 at Jells park.  It was 24 degrees when I ran.  Most runners blew up in the heat.  The fourth kilometre was the only real part that I was disappointed with.  The course was very much up and down,

Sat 1/5 pm:  2.07 km - 5:11 average pace - 4:49 fastest km - Ave stride 1.29 m

Sat 1/5 pm:  1.01 km - 4:39 average pace - Ave stride 1.42 m

Sat 1/5 pm:  AV 6km race - 26:39 - 4:15, 4:20, 4:21, 4:49, 4:40, 4:28 - Ave stride 1.41 m

Sat 1/5 pm:  0.34 km - 5:54 average pace 

Sat 1/5 pm:  1.97 km - 6:39 average pace

Sunday was a rest day with a short walk.  My right hip / knee issue flared during the race but not in a real severe way.

Monday May 3rd to Sunday May 9th

With Lardner Park on the horizon and the hills of Jells in the memory I sought out some hills for my Monday intervals and ran the three hill segment in town.

Mon 3/5 am:  7.16 km - 4:56 average pace - 4:39 fastest km - Ave stride 1.34 m

.... 6x 500m intervals (ave pace):  4:08, 4:24, 4:18, 4:04, 4:06, 4:32

Mon 3/5 pm:  4.13 km - 5:08 average pace - 4:45 fastest km - Ave stride 1.30 m

.... 6x 150m intervals (ave pace):  3:52, 3:33, 3:42, 3:30, 3:37, 3:37

Tue 4/5 am:  10.03 km - 5:02 average pace - 4:44 fastest km - Ave stride 1.32 m

Wed 5/5 am:  5.45 km - 5:05 average pace - 446 fastest km - Ave stride 1.28 m

Thu 6/5 pm:  10.04 km - 5:32 average pace - 5:22 fastest km x3 - Ave stride 1.21 m

Friday was a rest day from running but I cycled 16 km in the cold and fog before breakfast.

On Saturday it was off to Koonwarra to support Etty on her 100th parkrun.  I started on fluid tablets on Friday afternoon and my legs did feel better.  I felt I started the run well but I was no faster on the Koonwarra course.

Sat 8/5 am:  2.19 km - 5:03 average pace - Ave stride 1.35 m

Sat 8/5 am:  Koonwarra parkrun - 21:30 - 4:07, 4:24, 4:20, 4:22, 4:19 - Ave stride 1.48 m

Sat 8/5 am:  1.30 km - 5:30 average pace - Ave stride 1.24 m

Sun 9/5 am:  10.35 km - 4:53 average pace - 4:41 fastest km - Ave Stride 1.37 m

Monday May 10th to Sunday May 16th

I'm at a low point at the moment with continued knee / back issues.  My back is stiffening up during the day a lot.  I lay in bed this morning debating internally about whether to go out for a run or just rest.  In the end I ran but decided against any intervals.  It is going to be a wet week so there may be some forced rest days.

Mon 10/5 am:  6.95 km - 5:09 average pace - 4:59 fastest km - Ave stride 1.30 m

I rested on Tuesday, choosing to have an easy week, to rest the back.  By the time I ran on Wednesday morning it was feeling good.  I opened up the speed a couple of times later in the run on Wednesday but overall it was a steady effort.

Wed 12/5 am:  7.10 - 5:05 average pace - 4:30 fastest km - Ave stride 1.32 m

Another rest day on Thursday with a quick walk instead.  On Friday morning my body was feeling quite good.  It was a slow start but I hit some speed on a couple of segments late in the run with two good bursts of sub 4 minute pace.

Fri 14/5 am:  7.07 km - 4:58 average pace - 4:03 fastest km - Ave stride 1.34 m

Saturday morning - cold and windy after it rained all night.  This week was parkrun #296, running at Koonwarra this week.  It was also a VCCL race but I am so far off the pace here that it is sad.  The warm up was pretty ineffective but I did make a good start.  Like previous weeks I slowed in the second and then slowed even more for the last two.

Sat 15/5 am:  3.20 km - 5:10 average pace - 4:55 fastest km - Ave stride 1.27 m

Sat 15/5 am:  Koonwarra parkrun 22:12 - 4:12, 4:26, 4:25, 4:30, 4:30 - Ave stride 1.43 m

Sat 15/5 am:  3.14 km - 4:56 average pace - 4:47 fastest km - Ave stride 1.31 m

Sun 16/5 am:  12.02 km - 4:58 average pace - 4:43 x2 fastest km - Ave stride 1.35 m

Run New Zealand - Awakino

Monday May 17th to Sunday May 23rd

After what was a big weekend for me I went out for an easier run on Monday morning.  My back was a little sore on Sunday evening and when I woke on Monday, but not to the extent as it was last week.  I have a 250 metre segment on the east end of my street and put in an effort there, averaging 3:41 pace.

Mon 17/5 am:  6.54 km - 4:57 average pace - 4:33 fastest km - Ave stride 1.34 m

Tue 18/5 am:  7.24 km - 4:59 average pace - 4:33 fastest km - Ave stride 1.33 m

.... 500m intervals (ave pace):  4:18, 4:10, 4:34, 4:10, 4:12

Wed 19/5 am:  7.50 km - 4:56 average pace - 4:14 fastest km - Ave stride 1.34 m

I had a rest day on Thursday, thought about getting up for a cycle but decided against it.  Friday was a very slow run in very, very gold air.

Fri 21/5 am:  8.41 km - 5:14 average pace - 4:42 fastest km - Ave stride 1.28 m

On Saturday morning I was the Run Director at Koonwarra parkrun.  It was freezing.  On the way there I drove through a patch where the temperature was NEGATIVE five degrees.  It was minus two at Koonwarra with frost everywhere.

Later in the day I ran a cross country at Lardner Park (near Warragul).  It was a tough hilly run and I am really struggling with my lack of fitness.  I saw some footage of me running at the half way mark and I am really struggling to get any decent knee lift so that will be my next area of focus in training going forward.  In the third and seventh kilometre there are three hill climbs.  I was really struggling in the seventh and stopped to walk three times, something that I have never had to do before.  I averaged 4:46 pace for the race but finished feeling really disappointed at where my running is at right now.

Sat 23/5 pm:  2.91 km - 6:08 average pace

Sat 23/5 pm:  7.87 km - 4:47 average pace - 4:17 fastest km - Ave stride 1.36 m

Sat 23/5 pm:  0.53 km - 6:28 average pace

On Sunday morning I took a break and walked at Emerald Lake with Ann.  I pulled up ok from the race but I did have a massive cramp in both quads simultaneously on Saturday night, one that lasted for a long while.