23. A bit of recovery and re-build time

.....follows 22. City2Sea in Melbourne

Monday November 16th to Sunday November 22nd
I started the week with three days off running - my biggest break for a while.  I went out on Monday and Wednesday mornings for a short 15 km cycle.  On Monday I went to see my chiropractor to get checked out.  He found the weakness in my left hip and worked on it.

I was planning a cycle on Thursday morning but it was raining when the alarm went off so I went back to sleep.  We went for a group run with the Roadrunners before tea with Nathan leading us on a course around Inverloch.  After around 6 km some of the group broke off while Nathan and I kept on the longer course.  We lifted the pace to just over 5 minute pace for a couple of kilometres but then slowed again towards the end.  All up we ran 10.1 km in 56:26.  The average pace was 5:34.  It was a nice hit out after a break.  There won't be any hard running for the rest of November.

The plan for Friday was for an early morning recovery cycle but when I woke I could hear the distant rumbling of thunder.  I checked the radar and it was headed our way so I went back to bed and watched it roll in.  So Friday ended up being a day off.

I was a bit sore in the lower back at the start of Saturday parkrun - more stiffness than anything.  I stretched thoroughly and used deep heat before doing a thorough 4 plus kilometre warm up.  The plan was for an easy run and I set off at an easy pace.  The fast runners were away so I slowly worked my way through the field, passing the first turn in second place.  I started with a 4:02 and then ran into first place with a 4:08 in the second.  I had a small lead at the second turn and had eased a little to run the third in 4:14.  I pretty much held that pace and it was good enough for me to slowly extend the lead as I finished with a 4:15 (with the wind) and a 4:19 (into the wind).  My official time was 20:59 and at that stage I had run 9.8 km.  I set back out on the course to find Heather and Emma and then ran back in with them.  All up I covered 11km in 52:52, the average pace being 4:48.

The plan from here is to have another easy week and then to slowly build up.  The next pase of my running is going to be quite intensive.  I plane to run multiple times in the day - building it up slowly - and a lot of short to mid distance runs.  I want to work on speed and intend to build to the point where I can comfortably run a sub 4 minute paced half marathon.

After seeing Cold Chisel at Hanging Rock last night Heather and I stayed in the city and had a run around the river before brunch.  We ran at a pretty easy pace, starting south of the Yarra and then crossing at Gosche's Paddock and running across and around the outside of the MCG.  We ran back across the William Barrack Bridge and, at Fed Square, Heather ran back to the hotel while I extended the run.  I just naturally lifted the pace along Southbank and then ran to Docklands on the Jim Stynes Bridge.  I ran a lap around the outside of Etihad and it was here that my pace was dipping below 5 minutes per km.  The Garmin went nuts back in the city grid giving me a bit of extra distance.  As I got back I had probably travelled around 12 km in around 65 minutes.  It was a nice with my heart rate rarely above the low 140s.  So there were only 3 runs this week, covering 34 km at an average pace of 5:08.  My body is starting to feel good again.

Monday November 23rd to Sunday November 29th
I ran a slow town run this morning.  The body was a little stiff after yesterdays run and the drive home.  I spent most of the run running at around 5:15 pace.  I quickened a little in the final two kilometres but stayed above 5 minute pace.  I covered 10.1 km in just under 54 minutes.

For the third week in a row I took Tuesday off running.  My lower back was a little stiff when I got up this morning.  As I moved into the day the stiffness quickly disappeared.

I set out on another 10 km run on Wednesday morning. After the warm up I was a little quicker with my fourth kilometre a 4:58.  I then settled back into just over 5 minute pace and covered the 10 km three seconds short of 52 minutes.  My average pace was 5:09.  Again I was stiff in the lower back when I woke up but it quickly disappeared as I started moving.

The weather turned on Wednesday night and there was a very strong south westerly blowing as Tony and I set out on our Headlampers run after work on Thursday.  We were running the Desal tracks and were exposed to some real strong gusts at times.  Our pace was very much up and down and the average of 5:15 was a good indication of where we were at.  I picked up the pace going up a hill in the ninth kilometre and Tony went with me.  We ran that in 5:05.  We covered 10.6 km in 55:40.

The back was stiff again on Friday morning.  I went on the roller and then got the cycling gear on.  I went out for a short 15 km cycle on another running rest day.

I felt good when I got up for parkrun on Saturday morning.  I ran an extended warm up and was running smoothly.  I wanted to get in a good sub 20 minutes for some confidence.  At the start a visitor shot off really quickly.  Suspecting that he was a gun runner I held back a bit and let him go.  Bill went with him and when he slowed Bill was able to pass him.  I ran the first in 3:55 and was in third place at the first turn.  From there I decided to race.  I picked up the visitor pretty quickly and then had the massive task of chasing Bill.  I ran the second in a fast 3:44.  I caught up to Bill in the third but he just led me past the second turn.  I ran past him back up the hill then completed the third in 3:48.  I put in a small gap on Bill and tried to push through the fourth, completing it in 3:53 and taking a small lead around the last turn.  I pushed hard out of the turn and could hear Bill right on my tail all through the final kilometre.  It was a hard push all the way but we both ran it in 3:44 and I crossed the line 5 seconds clear of Bill.  It was my 19th first placing in 49 Inverloch parkruns and I ran it in the time of 19:05, a little bit quicker than I had aimed.  It was great to get a real strong run in with a strong finish.  The pace is coming back.  I ran a short cool down to get in the 10km, completing a total of 10.2 km in 46:15, averaging 4:31 pace.  I followed it up with a 26 km cycle.

Monday November 30th to Sunday December 6th
I decided to take the last day of the month off running and then set myself for a big December.  I got up and rode for 15km instead.

I hit the road on Tuesday to start the month off with a good run.  I wanted to get into intervals but my back was a little stiff when I woke so I ran it as an 8:2 change of pace run.  I made a good start and got down to 4 minute pace in the first interval.  I got to 4:04 pace in the second and only 4:14 pace in the third.  I hit some good pace in the fourth getting under 4 minute pace.  After the 9 km mark I finished with a strong push running the tenth in 4:36.  I covered 10 km and averaged 4:56 pace.

I was back out on Wednesday morning, again starting with a stiff back.  It starts off stiff but as it warms up with movement it feels great at the end of the day.  It warmed up while running and I was under 5 minute pace in the third kilometre.  I mainly kept my pace in the mid 4:50s but slowed a little up the hill neat Mitre 10.  I quickened in the last two averaging around 4:46 pace.  It was another 10 km run, this time averaging 4:59 pace.

I didn't go to work on Thursday and so was not on my feet as much.  The result was that my back never freed up.  I went for a longer cycle, almost 30 km, before lunch and it improved a little but it was still quite stiff as we went out to Inverloch for our early evening Road Runners group run.  I did a lot of stretching and set off at the back of the group but it was a struggle early.  The pace was around 6 minutes and it took 4 km to warm up.  Then it really freed up and I started running nicely.  After the 5 km mark a few finished up and a group of four extended our run.  The pace quickened and we finished off nicely.  I covered 10.5 km in just over 61 minutes, averaging 5:51 pace.  The back feels ok tonight but it takes a moment to get moving as I get up off the couch.

I really seized up overnight and was in a lot of pain on Friday morning.  The plan was for a short cycle before work but that went out the window and I had a short walk in the fog to try and loosen up.  It didn't do a great deal.  As soon as I got to work I rang my chiropractor and got in for a 9am appointment.  Neil is a magician who never fails to get me back on track.  My body was in protection mode though and wouldn't let him do most that he tried.  He persevered though and sent me for a short walk.  It was much better.  He checked me over again and sent me on my way.  I'm back next week to get it checked out again.  Although it was improved my back was still pretty stiff all day at work.  After work I went out to Inverloch and had a swim in the ocean for about 20 minutes.  It was the first time I had been pain free all day.  I felt great after I got out.  I had a warm shower when I returned home and my back is quite free now.

I got through the night well and my back still felt good when I got up.  I tried to do some floor stretches but it was going to be pushing too far so I stopped.  I went to parkrun - it was my 50th local parkrun today - and had an extended warm up.  All felt good although the start was very slow.  Today I had set myself the task of pacing Tony, our Event Director, to a sub 20  minute run.  The plane was to sit on 3:55 pace and get to the final turn - one km to go - in 15:40.

 We hit 3:20 pace early so I pulled us right back and we ran the first in 3:56.  I was slightly ahead as we pushed on the return trip, covering it in 3:54 - right on target.  Tony started dropping back in the third but I didn't want to slow as it would put us over time.  I ran the third in 4 flat and then tried to get him to push towards the last turn.  I covered the fourth in 3:57 so I was at the last turn in 15:47 with Tony right behind.  With time to spare I kept getting runners going the other way to urge Tony on and I slowed a few times to get him chasing me.  As we got near the end I slowed and got him to push through and he ran past me with good speed so I followed him to the line.  My fifth was a 4:09 (Tony's would have been quicker) and he got over the line in 19:54 with me the one second behind.  It is always satisfying to help someone to a sub 20 but even more so today, given where I was at yesterday.

Heather was running in the Sussans Womens Fun Run on Sunday morning so I watched her start and then went for a run around Albert Park Lake.  Heather put in a beauty and ran the 10km in 49:01 to break the 50 minute mark for the first time.  I started slowly but found some nice pace as I settled into the run.  I ran the 7th kilometre in 4:29 while I was chasing down another runner around the lake.  From there I settled into some nice 4:40 running.  I got back just after Heather finished, having run 10.7 km in 52 minutes.

On the Saturday night Heather, Matt and I went to the Zatopec 10 at Albert Park.  It has helped me to define my goals for the next stage of my running.  The marathon has shadowed all running for the past twelve plus months.  That has cost me speed but helped my endurance.  Now is the time to get some speed back.  Runs will be shorter and more frequent and I will be doing a lot of speed work, including track work.  In the past four to six weeks I have averaged just over 50 km per week.  That will be stepping up again and I have upped the weekly goal to 60 km for next week.  My legs are feeling great again and the back is on the mend.  Most importantly I am excited about this next phase.

22. City2Sea in Melbourne

....follows 21. The Melbourne Marathon

Monday October 19th to Sunday October 25th - Recovery Week
The Sunday night in bed after the marathon was quite painful.  Every movement hurt.  My left knee was very stiff and the quads on each leg was very painful.  After getting up the knee really loosened up and has felt good all day.  My quads have been stiff and it takes time to get moving after sitting for a while.  Once moving all is good.  I even feel that I could run but just want to give the rest of the body a couple of days break.  After work we went out to Inverloch and I waded in the shallow water up to the tops of my legs.  When I got home I rubbed Deap Heat into the quad muscles and then had a shower.  I'm feeling pretty good now.

I thought about a cycle on Tuesday morning but thre wasn't enough time when I woke so I just took it easy again.  The legs are much better today, just a little bit of remnant stiffness in the quads.  The lower legs have been great.  I used the roller again this morning and went to Shack Bay to stand in the ocean after work this afternoon.

I was back on the road running on Wednesday morning.  I stretched up well and then set off on the 8 km course.  Generally I felt good.  The calves and achilles are great - even better than last week.  The main sore spot was in the right quad but it was just a sore spot.  I was slow early but down to 5:20 pace for the second kilometre.  I stayed just under that for the next 3 kilometres and then sped up to 5:05 pace for the 6th and 7th.  I eased up a little on the run home and averaged 5:17 pace for the 8.3 km run.  I pulled up really well from the run.  My body feels as good as it has for quite some time at work at the moment.

I had a cycle before work on Thursday morning. After work the headlampers met up in Inverloch for a bit of a trot.  We ran down towards Screw Creek.  When we got there Nathan and I ran around Townsend Bluff while the others turned back.  I ran the 5th kilometre at 4:38 pace.  That included the last bit down from the bluff and the track back to the road.  We kept the pace sub 5 from there and caught up to the rest of the group right near the end.  The average pace for the 8 km run was 5:16.  My body has recovered very quickly.

There was a little stiffness around the hips on Friday morning.  I decided that I'd run at lunchtime on Friday to have a little bit of a gap between runs.  I ran in and around the town loop.  My warmup was at just over 5 minute pace and I was quickly under the 5.  My third kilometre was 4:42 and I pretty much held that pace most of the way.  I ran 7.1 km in 34 minutes, averaging 4:46 pace.  I stiffened a little after the run but that was only briefly - probably something to do with going back to work at the desk.

I was back at parkrun on Saturday morning and woke feeling quite good.  I ran a pretty slow warmup which was a little extended today.  I wasn't sure how I'd run and noticed none of the faster runners there today.  One runner went out fast and I followed.  I was quickly passed by a new female runner but that didn't last long.  I set myself to run down the bolter and caught him at the end of the first kilometre.  I ran the first kilometre in 3:55.  He sat behind me for most of the second, where my pace peaked at 3:49.  After making the break it was hard to keep pushing.  I slowed to 4 minutes for the third and then 4:02 for the fourth.  I pushed hard after the final turn and put in a 3:58 to complete the parkrun in 19:45.  Overall I ran 8.5 km in 38:39.  Not bad for my fourth run in less than a week after the marathon.

I followed up parkrun with a short bike ride with Heather.

To round out my recovery week I set off on my 14 km run from the Guide Park to Harmers Haven and back via Wilson Rd.  I first ran this route on April 20th last year and, at that point in my running this was near my max distance.  I had run a few 15 kms but not many.  In the first run I had thoughts of turning back and clearly remember passing the point of no return and being committed to the Wilson Rd return.  Now, just 18 months later, this is a middle distance run and it was perfect to complete my recovery.  I started slowly.  The stiffness at the top of my left hamstring has returned and the achilles take time to warm up too.  I ran the third in 4:45 and held my pace there into Harmers.  I slowed when I hit the gravel road and it was a bit of a push through that section.  I dipped into the high 4:50s but sped up again as soon as I hit Cape road.  As I turned into the town I found some good pace again and averaged 4:38 pace up the back of Bilson Street.  I ran well down the hill coming home with a 4:35 and then a 4:32.  It was a nice hitout, covering 14 km in just under 68 minutes, averaging 4:50 pace.

I have now followed up the Melbourne Marathon with a 2 day break and then 46 km of running over the past 5 days at an average pace of 4:56.

The City2Sea is now only 3 weeks away.  I have set myself an outrageous goal of running it in 57:30 - average pace would be 3:50.  I am really going to have to work on loosening up the upper legs and finding some speed in the next 2 weeks.

Monday October 26th to Sunday November 1st
I made it six runs in six days on Monday morning, having a run as the weather was changing.  I ran into town and stopped along the way to have a chat to Bucky - one of my running mentors when I was a seventeen year old novice runner.  I was running an effort run, with 8 minutes easy then 2 minutes of effort.  My good efforts were down to low 4 minute pace with a big effort at the end where I hit 3:45 pace.  I covered 10 km in just under 48 minutes, averaging 4:47 pace.

Tuesday was a day off.  No running or cycling.

I was back out there on Wednesday morning for an 8:2 interval run.  The sun was rising in the east and the very full moon was setting in the west.  I got down to 4 minute pace in the first two intervals.  I hit 3:41 pace in the third interval and 3:55 pace in the fourth.  I was a bit slower in the rest periods and covered 10.1 km in 49 minutes, averaging 4:50 pace.

On Thursday Heather and I went out to Inverloch after work and met up with the Road Runners for a group run.  We ran out to Townsend Bluff and then back up Bayview Avenue.  The average pace was 5:41 but we were quicker on the way back then the way out.  We ran 8.3 km in 47:27.

I followed up the afternoon run with a 12.2 km run over all eighteen holes at the golf course.  I set it up as a 4:1 interval run so there was a bit of work in it.  In all I ran 10 intervals.  The first four were quite strong - all under 4 minute pace.  In the third I hit 3:40 pace and held it there for a time while the fourth hit 3:33 pace momentarily.  After that the next five intervals were nowhere near as strong but then, in the tenth interval, down the final hill I pulled it all together and hit 3:28 pace before easing home.  I ran for just under the hour and my average pace was 4:51.

This week at parkrun I was the Run Director.  When Run Directing I spend the first 19 or 20 minutes just standing talking to the volunteers and have often wondered about running.  So today I set everything up - with procedures in place if any problems arose - and had a run.  I started my watch on the buzzer - so that my time matched the stop watches - then checked that both stop watches were running - and set off at the back of the field.  I worked my way through the field to get into the top ten by the first turn, then spent the next 2 km working my way into third place.  The first 2 were running just a touch faster then me.  I didn't have the usual 3 km warm up today and was not able to run as freely.  My splits were 3:53, 3:50, 3:52, 4:02 & 3:59.  I was disappointed with the drop-off after hitting third place.  I got back to my post to see all but the first two runners cross the line.

Heather and I drove out to Coronet Bay to have a run in their community fun run today.  We ran a warm up around town and stretched then I warmed up some more.  In the warm up I covered 2.9km averaging 4:57 pace.  There was a significant difference between the pace in the first half and second half of the warm up.  The run started hectically.  A young bloke shot to the front and I suspected that he was a 3 km runner.  Another runner in a Leonardo Ninja Turtle suit also shot past myself and Bill Barry.  Now the weather was quite warm with a strong northerly wind so I didn't expect that he'd keep going.  I ran the kilometre in 3:38 and was pulling the young bloke back quickly.  I passed him in the second kilometre, but as it turned out he turned at the 1.5 km mark and was doing the short run.  Leonardo led us into Coronet Bay but missed a turn and lost his lead.  I ran the second in 3:59 with some of it on a rough beach track.  I lost my lead when I made a wrong turn and then pushed hard to reel both Bill and Leonardo back in.  The third was a 3:56.  We then turned and ran down a grass hill and onto the beach.  The pace really slowed on the beach - into the strong wind.  It took 4:07 to run the fourth and then the fifth, through the bushland on a rough track, took 4:22.  The heat was also taking a toll.  I led back onto the bitumen - Leonardo had dropped back - but Bill had the legs and took the lead up the hill.  The run was short of 6km but I was running at 3:56 pace over the last 800m.  I came second to Bill running 5.9 km in 23:34 - averaging 4 minute pace.  Not too bad given the conditions.  I wasn't happy with the drop off but happy that I could get the pace back up near the end.  The run took a real toll on the body - especially the legs - and I was a little dizzy at the end.

Monday November 2nd to Sunday November 8th
I was up and out there again on Monday, but my body was sore.  I set out on a 10km route at an easy pace.  It was hard work all the way though.  I started slowly but soon found myself at around 4:50 pace.  My legs were heavy and the soreness at the top of the left hamstring was back.  I slowed to just under 5 minute pace towards the end.  When I got back I had covered 10 km in just under 50 minutes.  After breakfast I rang Pat Wishart, one of my original running mentors, to arrange a massage.  I got in after work and he worked my lower body.  The soreness is not in the hamstring, but in the rotor cuff, just above.  He gave me a good stretch to work it.  He also found that my lower right leg injury from April wasn't my achilles but it was a tear on the inside of my lower calf.

Tuesday was Cup Day - so no work.  I got to sleep in AND go on a longer run.  I felt a bit better when I got up.  I stretched well and then set off on my 15 km course after breakfast.  I found myself running under 4:50 pace after two kilometres.  and ran the fifth in 4:40.  I slowed to the 4:50s around the mine area but was generally feeling ok in the run.  As I got back into town I decided to extend my run up Cameron Street.  I worked hard up the hill and then looped around town.  I ran down McKenzie Street and then hit sub 4:50 pace again near the footy oval.  I ran the fifteenth in 4:44 and then eased in the sixteenth to run 4:58.  In all I ran 16.2 km in under 79 minutes, averaging 4:51 pace.  I pulled up nicely from the run - doing my cool down a little differently by ensuring I didn't sit down.  This was the run that I needed to have.  Heather and I later cycled out to Cape Paterson for lunch.  A great follow up to the run.

Wednesday was a day off.

I slept in on Thursday and went on a run with the Road Runners after work.  We met at the Cape Paterson hall and ran around the coast to Shack Bay.  It had been raining most of the day but all cleared just before the run.  The road was steamy and the sun was almost breaking through.  The ocean was just perfect.  We ran out to Shack Bay at around 5:30 pace.  We ran into the car park and out to the lookout before turning.  On the way back Rikki upped the pace and she had us under 5 minute pace.  Tony and I turned into Yancowinna and upped the pace again.  We ran back into Cape at just under 4:50 pace and then I extended to the surf beach.  After Tony turned off I upped it again - mainly due to a need to reach the toilet.  I ran the tenth in 4:26 and completed 10.1 km in 51:32.

After feeling pretty good after yesterdays late run I woke this morning with lower back soreness.  Friday was always going to be a day off anyhow.

Still a bit stiff on Saturday morning but nothing that would stop me running as a 20 minute pacer at parkrun.  I ran a long warm up - almost 3 km and was right on for the start.  I had two runners with me early but one dropped off half way.  I slowed in the 3rd kilometre trying to get the other to stay with me and ran a 4:09.  That was counter- productive as the next was a 3:55 to get back on track and he dropped off there anyway.  I ran through 4 km right on 16 minutes on my watch and ran back into the wind in 3:59 to get home in 19:59 on my watch.  The parkrun time was a little different and they measured 20:04.  I extended the run by another 3 km to cover a total of 11.3 km and average 4:33 pace.

On Sunday morning I ran with Rikki, one of the Roadrunners, leaving from the Guide Park.  She hadn't been past 10 km in some years so we decided to go out to Dalyston and put in a 12 km run.  Rikki set the pace and, after a couple of warm up kilometres, we settled at about 5:20 pace.  We ran into the back of Dalyston and around a new estate before looping back to the rail trail.  We slowed a little on the way back.  My heart rate stayed nice and low (140s) all the way.  We still had a bit to go when we hit 12 km and ended up with a 12.8 km run, averaging 5:25 and running for almost 70 minutes.  I followed up with a cycle with Heather out to Cape Paterson for lunch to end the week with 60 km of running and 52 km on the bike.

Monday November 9th to Saturday November 14th
Monday morning called for a run with some pace injected.  I ran 8:2 intervals, starting slowly but still able to reach 4 minute pace in the first interval.  I hit 4 minute pace in the next interval and held it there for a little longer.  The third interval, on a downhill on the Eastern Rail Trail, saw me hold my pace at 3:57 briefly.  At this stage my pace between intervals had also improved.  I put in a solid fourth interval, running at sub 3:50 pace for a bit of it and peaking at 3:43 momentarily.  I covered 10.2 km for the run, taking 49 minutes and averaging 4:48 pace.  My left hip is still not right but I'll keep stretching it.  After work I went out to the beach and stood in the water and the top half of my left leg tightened up a little while in the water.

Tuesday was a day off running in a taper week.

On Wednesday I turned off the interval timing and just went out for a good solid run.  I set off on the 13km course looking to run a bit of tempo.  The first 2 km were warmup - both slower than 5 minute pace.  I ran the third in 4:45 and was set for some good ks.  I ran the fifth in 4:29 and followed up with the next 3 km around 4:25 pace.  I upped the pace in the ninth and ran it in 4:20.  I tried to lift the pace in each of the next 2 km but stayed at the 4:20 mark.  With the twelfth kilometre my tenth after the warm up I pushed to lift the pace there and ran it in 4:14.  I had ran those last 10 km in just over 44 minutes.  I eased in the 13th and ran it in a "leisurely" 4:38 and then jugged home to complete the 13.3 km run in 61:30.  My average pace was 4:36, my best training run in some time.  I pulled up strongly from the run.

On Thursday morning Heather and I got up and went for a cycle.  I rode 15 km.  After work we went to Inverloch and ran some hills with the running group.  It was a group run at a leisurely pace, mostly just under 6 minute pace, but there was a bit of work to do on the hills.  I broke away in the return up the Wild Dog Valley road and caught up with the group again at the entrance to the Rec Reserve.  I also had a push in the final few hundred metres.  In all we covered 10.2 km and I averaged 5:26 pace.  We ran for almost 56 minutes.

Friday was another day off running but I went out on the bike again before breakfast.  Unfortunately I timed it as a drizzly mist was starting to come in over the coast and I got a bit damp.

I had a good warm up at parkrun on Saturday but didn't set off with any real pace when parkrun started.  Neither did anyone else and I found myself out the front at a relaxed pace.  Unfortunately my heart rate wasn't so relaxed and I was up in the 170s for most of the run.  I have a little bit of a chesty cough - not much - and it was affecting me.  I felt good but the heart rate was up.  I ran the first kilometre in 3:53 and then ran a 3:58.  The third was 3:56 and then, running with the breeze, the fourth was a 3:49.  Bill Barry ran past me early in the fifth but my game plan wasn't to run real hard so I let him go.  I finished with a 3:59 into the breeze.  My official parkrun time was 19:43.  A nice hitout.  I ran back to pick up another runner and then rounded out the 10 km in my cool down.  I covered just on 10 km in 45:12.

City2Sea - Sunday November 15thThe City2Sea was a real struggle.  It was far too soon after the Melbourne Marathon but I still put in a reasonable run.  First, before the start, came the massive highlight of having a priority start.  I hadn't realised that I did until I got to the start but discovered that I was allowed to go into the priority area and warm up.  I got the start on the back of my Run Melbourne time.  So there I was with all the elite runners, not crowded in, and just able to stretch and relax in front of the herded Red Start runners.  I just put myself to the back of the group, crossed the start almost immediately after Sally Pearson soth the starters pistol, and ran completely unimpeded right from that start.  I stuck with the back of the group too.  As such I was a bit surprised that my first kilometre was only a 3:51.

I was running comfortably early but the real speed wasn't there.  My heart rate was behaving itself - mainly around 167 most of the way.  I ran the second in 3:57, then a 4 flat and picked it up to run the fourth in 3:56.  As the fifth clocked up at 4:07 I was really disappointed.  I picked it up again and put in a couple of 4:01s, including a fast section in the sprint area down St Kilda Rd.  As we turned into Lakeside Drive I had slowed again and the eighth was back out to 4:10.

The run around Albert Park Lake was a real struggle.  I wasn't in pain or anything.  My heart rate was ok but I just didn't have anything to give.  I could feel myself slowing.  I ran the ninth in 4:12, then ran a 4:15, 4:21, 4:23 and consolidated with another 4:21 in the thirteenth when I started using a runner who had caught me to pace with.  I pushed hard back out onto Fitzroy Street and ran a 4:17 and was averaging 4:02 pace in the fifteenth but my watch was measuring long so it totalled only 14.8km.

My official time was 1:01:04, a fair bit behind my goal of a sub 58 but not too far outside 4 minute pace.  The course is great and I will definitely get back there sometime when the body is feeling good and put in a fast one.

It was always going to be hard to follow up with a fast run only four weeks after MM but the City2Sea temptation was too good to resist.  Now it's time to put in an off-season and give the body time to recover.

21 The Melbourne Marathon

....follows 20. 10 miles, Deeks and Burnley

Monday September 7th to Sunday September 13th

The weather forecast on Sunday night predicted gale winds and rain for Monday morning so I decided then and there that it would be a good time to rest the sore body.  I hadn't come out of the Sunday run that well anyway - with a sore lower back and left hip area.  I returned to the chiropractor on Monday afternoon and had more treatment including some dry needling.  I had nine needles in my hip and glute for a while.  I also had some more manipulation and discovered a sore spot in my neck above the right shoulder.

Tuesday is an early start at work so I had to get out quickly for a short run.  The weather was much improved but still cold.  My body was feeling quite good so I stretched and hit the road.  I started slowly - but not as slow as some have been recently.  The first two kilometres were 5:18 followed by a 5:08.  I was picking up speed and the next two were both in the 4:40s.  On the fly home I hit 4:18 pace and held it for the final 2 km.  The body was feeling great so I didn't feel the need to nurse it.  My average pace over the 6 km run was 4:45, completing the run in 28:42.

On Wednesday I went on a 10km run into town, starting slowly but building.  I was in the 4:40s in the third kilometre and ran the seventh in 4:33.  The ninth was a 4:28 before I eased it off on the run home.  My average pace was 4:45 and I ran for just under 48 minutes.

I took another day off on Thursday so that this would be a lightish week.

My Friday run was on the 13 km course.  I took it easy in the warmup and was into the mid 4:40s in the third kilometre.  I got down to 4:29 pace for the 5th kilometre and just worked at holding that pace.  I was running pretty comfortably.  I am hoping to run between 4:30 and 4:40 pace in the marathon.  I stayed around the 4:30 mark for the next 6km and then put in a 4:16 in the twelfth.  I eased on the run home and completed the 13.3 km run in just under 62 minutes, averaging 4:37 pace.

It was parkrun number 54 on Saturday morning and our first anniversary celebration.  The theme was superheros and villains and I wore Matt's superman outfit.  It was pretty hot to run in.  I ran without a warm up so there was no serious running.  I stayed around the 4 minute mark and completed the course in 20:14.

My long run on Sunday morning started at Shack Bay.  I ran around the coast to Cape Paterson, around the town and out the back road to Harmers Haven.  My pace was in the 4:50s for most of the run through Harmers and back into Wonthaggi.  I ate my gel in Wonthaggi, about 15 km into the run and had my drink, that I planted earlier, as I left town on the way back to Cape.  With the breeze behind me on the way into Cape I decided to pus and see if I could get near marathon pace.  I ran 4:36 in the 20th, held it for the 21st, slowed up hill in the 22nd but got back to 4:29 in the 24th as I got into Cape.  I slowed up on the big up hill around the coast and then just eased it back to Shack Bay.  I covered 28 km in 2 hours and 15 minutes, averaging 4:49 pace.  I had a quick dip in the bay before heading home.  The achilles are a little sore and have ice on as I write.  Generally I pulled up ok though.  It was quite a warm morning and was great to get in a run in those conditions.

Monday 14th September to Sunday 20th September
I woke up quite stiff on Monday morning.  My hip is sore and stiff so I used the roller on it before and after the run.  I set out really slowly and it pretty much stayed that way.  I did cover 8.3 km though - in just over 45 minutes.  My average pace was 5:28.  I'm back at the chiropractor this afternoon and then I will take some days off running and hopefully replace the runs with some cycles.

All went well at the chiropractor but I had decided that this week would be a light week so I didn't run on Tuesday or Wednesday.  I dusted off the bike after work on Tuesday, cycled again on Wednesday before work - out to Cape Paterson and back - and then again with Heather after work on Wednesday.

I ran again on Thursday morning, a short 6km run.  It was a cold morning and took forever to warm up.  The third and fourth kilometres were in the low 4:50s and the last two in the low 4:40s.  My average pace was 4:58 and I got back in just under 30 minutes.  I never felt real comfortable while running.  My left hip issue seems to have improved but I can still feel it when I run.  My achilles are also quite stiff when I start running.  They are fine when I stop so there is nothing major there - just wear and tear.  The key is now to get the body feeling good in the next 4 weeks.

I was out on the road again before work on Friday.  I stretched well but started stiffly.  I was under 5 minute pace for the third kilometre and stayed there but it was a hard slog.  Having days off isn't doing much.  I really need to just get my body used to the daily grind and change it up with different distances.  I ran 11.6 km at an average pace of 4:59.

I was the Run Director at parkrun on Saturday morning so I went for a longer run after processing the results.  I ran from Inverloch, out to Eagles Nest.  It is mostly uphill on the way there and, after warming up, I settled into just over 4:50 pace.  I was down to around 4:40 pace on the way down with some faster kilometres on the big downhills.  I picked up the pace back in Inverloch with the 14th kilometre a 4:31.  My average pace for the 15.1 km run was 4:47 and I completed it in around 72 minutes.  I went for a soak in the cold water after the run.

With 40km under my belt already for the week - and the plan for a light week - I decided to run around 10km to finish the week off.  I drove out to Shack Bay and had a stretch at the top of the cliff, then started running in towards Cape Paterson on the coast road.  I wasn't able to find much pace as my body is quite sore at the moment.  I ran mostly around 4:50 pace.  I ran into the top of Cape and then back to the coast before returning on the coast road.  The ninth kilometre, run in 4:40, was my fastest and I completed the 10.3km run in just over 50 minutes, averaging 4:51 pace.  I went for a soak in a cold rock pool after the run.

Monday 21st September to Sunday 27th September
After a nice warm weekend the change was coming in on Monday morning so I decided to go for a beach run before if hit us.  I checked the tide and it was on the way out and approaching low tide so I drove to Williamsons.  I set off towards the mouth of the Powlett first - into the wind - to test it's strength.  It wasn't too bad but the run back was easier.  I was running at an easy pace because I was on sand but with the wind behind me I was around 5 minute pace.  I kept running on towards Cutlers and turned back about 7 and a half ks into the run.  With the wind in my face I slowed to around 5:30 pace and just cruised back to the start.  It was starting to cool down when I stopped so there was no soaking the body.  My average pace was 5:18 for the 11 km beach run.

Heather was running for 45 minutes on Tuesday morning so I set out for a run at her pace.  We ran along White Rd and out to the secondary college, looping through the grounds and returning from where we came.  We were around 5:30 pace early but Heather quickened as we ran and the 4th kilometre was run in 5:13.  We slowed on the turn.  At just over 7km in Heather turned for home and I decided to extend my run.  I continued to the end of Wentworth Rd and returned home on the gravel road.  My pace quickened to better than 5 minute pace but it was hard work again.  In all I ran 10.5 km in just over 55 minutes.

I spent Tuesday pulling down our old hothouse at home and doing a lot of burning off.  It left my body feeling quite sore and tired - more so than usual.  I set out on my 15 km course on Wednesday morning.  My Garmin played up for the first 3 km and then was fine.  My pace was very much up and down throughout the run.  I decided to extend the run so as to avoid the busy town centre as I got to the hospital.  I ran up Cameron St and around the shopping strip.  It wasn't until the 14th kilometre that I found any rhythm, running a 4:43.  I pretty much held that pace until about 200m from the end where I eased up on the home run.  My average pace of 4:50 was a little disappointing for the 16.2km run.  I ran for most of 79 minutes.

My marathon number arrived in the mail this week.  There is now only 3 and a half weeks to go and it's starting to feel real now.

I put in a massive day of physical work around the block on Wednesday and really felt it on Thursday morning.  This run was another very inconsistent run with my sore body really varying the pace of the run all the way.  I ran a 4:42 for the 5th kilometre and then followed that with a 4:56.  The 9th kilometre was a 4:40 and the next a 4:54.  I pushed near the end to put in a 4:40 for the 11th and then eased the pace on the home hill.  I ran 11.9 km in just under 59 minutes, averaging 4:55 pace.  I followed the run up with a 25 km cycle to Cape Paterson and back.

Given that I had been really struggling this week I decided to change things around and go for an interval run on Friday morning.  My lower back and legs were stiff before the run.  I used Deep Heat on my back and stretched up.  I didn't feel too bad when I started running.  I reached the top of my warm-up hill in the first 8 minutes and then ran hard for 2 minutes.  I didn't really feel like I had much pace but I did peak at 3:46 pace.  I peaked at 3:48 in the second interval and had the same peak in my third interval.  The fourth interval was on a down hill.  I reached 3:42 pace and held it in the 3:40s for most of the 2 minutes.  In the final interval I peaked at 3:41.  The run was just on 12 km and averaged 3:39 pace in the 55 minute run.  I pulled up well from the run and then followed up with another 21 km of cycling.

Inverloch parkrun on Saturday morning and I went on my (almost) 3 km warm up before parkrun.  I got caught in a crowd of fast starters and went wide around them to take the early lead in the parkrun.  I could hear Bill behind me - loud foot slaps - and sensed someone else on my shoulder as we settled.  We ran the first kilometre in a fast 3:37.  I kept pushing for the second but it was starting to hurt a bit towards the end of it.  I ran the second in 3:40 with this new runner still right on my shoulder.  I slowed a bit in the third and part way through it he took the lead and I started to lose touch with him.  The third kilometre dropped back to a 3:48.  From there it was a hard push in the fourth and I could hear Bill behind me.  I was back to a 3:51 in the fourth and then just had to push hard all the way home.  I finished with a 3:47 and my official parkrun time was an 18:47.  The winner ran in 18:20 (where I hope to be around Christmas time) and Bill was close behind me in 18:53.  Given how the body feels though it was great to be under 19 minutes.  My thighs felt very heavy during the run.

With just over 10 km needed for an 80 km week I decided to just do a shorter run and save the longer run for Monday.  I set off into town with the watch still set for 8:2 intervals.  It was a slow 5:30 warm up kilometre at the start but at the top of the hill I was off for the first interval.  Again my body felt heavy and it was hard work but I was able to peak at 4:01 pace for the first interval.  I hit 3:58 pace in the second and 3:51 pace in the final pus of the third interval.The fourth interval peaked at 3:58 and then after a recovery of sorts I decided to push it home for the last bit.  I ran the tenth kilometre in 4:39 and was able to average 4:47 pace for the 10.3 km run.  I misjudged though and ended up falling short of the 80 km for the week, getting to 79.7 km.

Monday September 28th to Friday October 2nd
I planned to fit in a long run on Monday morning.  With less than 3 weeks to go until the marathon it will probably be my last long run.  The plan was to run easily for 6km, go hard - at marathon pace - i the middle and then cruise home for the last 6km.  I started slowly and didn't get below 5 minute pace until the 4th kilometre.  It was a steady progression early on and I ran the 6th kilometre in a very comfortable 4:49.  There is a triangular segment called Pythagoras that goes into the back of Cape Paterson and back towards Wonthaggi.  As I ran onto Wilson Rd at it's beginning I upped the pace.  I ran the 7th and 8th kilometres at 4:30 pace but then slowed as I got to the hills.  I kept my pace at quicker than 4:40 pace for the 9th, 11th and 13th kilometres but was just over in the 10th and 12th.  When I got onto the bitumen of Cape Rd I was able to push a little harder.  My 14th kilometre was 4:29 and that was followed by a 4:24 then a 4:33.  I had just run 10 kilometres averaging under 4:40 pace and then it was time to ease up.  After a slower 17th I was able to run comfortable home at around 4:50 pace.  All up I ran 22km in just over 1 hour 45 minutes, averaging 4:47 pace.  My body seemed to respond quite well.  I have general soreness but I'm right in the middle of a big load.

After Mondays run it became apparent that I could get to the 300km mark again this month so I set off on the 13km course on Tuesday morning.  I was a little stiff and sore but found myself running ok.  I set my watch to do 4:1 intervals but was never really going to find a lot of pace so they ended up being change of pace intervals.  Over the course of the run I completed 12 intervals with most intervals getting down to near the 4:20 pace peak and the stronger intervals getting closer to 4:10 for the peak.  I covered 13.3 km in under 67 minutes, averaging 4:59 pace.

We drove to Eildon on Tuesday morning so I got up on Wednesday morning to have a run around the Eildon pondage.  My legs were feeling heavy with the big load this week so the pace was not that great.  I ran around the lower pondage and then up the dam wall (running anti clockwise).  I ran pretty well up the steep rise without losing much speed at all.  I picked up a lot of speed on the downhill, completing the 10.2 km run averaging 4:56 pace.

With September drawing to a close I had passed the 300 km mark for the eight time in the past ten months.  My twelve month average is now on 3598 km, an average of 299.8 km per month.

I had a cycle and a light walk on Wednesday after the run and it freshened the legs a little.  So I was able to find a little bit more pace on Thursdays run.  I started running with Heather then had to stop for a toilet break so I spent the rest of the run trying to catch her.  In the process I got some good sub 4 and a half minute pace into the run.  I caught Heather as she stopped and had a slow kilometre but then set off to do some more, getting my distance up to 8 km with some more speed.  I ran for 37 minutes, averaging 4:37 pace.

We drove back to Wonthaggi, getting home in the early afternoon and we decided to go for a second run with the headlamp runners.  I ran with Tony, Kate, Rikki and Heather and got in a slow 10 km run, covering the distance in 55:27 (5:32 pace).

I pulled up with a sore spot on the inside of the left ankle after the late Thursday run.  I iced it several times on Thursday night.  It felt sore in the night but felt ok when I got up so I decided to test it with a short run.  If all was well I planned to do a 4:1 change of pace interval run.  The first interval was nine minutes in and all felt good with my pace getting to 3:55.  I never really got going on the second interval before time was up but the third was a good one.  I held my pace around the 4 minute mark for a good stretch.  The fourth interval was the fastest with my pace hitting 3:47 and the last interval was also very solid with my pace just under 4 minutes and held for a while.  The run covered 7.1 km and was completed in just over 34 minutes with the average pace at 3:52 - affected by the slow warm-up pace.  I iced up my ankles and achilles after the run and all feels good.  I have run every day for the past 16 days and have covered a touch under 200 km.  The taper has started now though.

Saturday October 3rd - My 50th parkrun

With 49 parkruns from across the country under my belt I went out to Inverloch to run my 50th on Saturday morning.  It was my 41st parkrun at Inverloch and I have also run at Canning River and Rockingham in WA, Torrens in SA, Berwick and Traralgon in Vic and at Darwin.  I ran my usual warm up and made my way to the start.  It was a warm morning and I decided that it wouldn't be my fastest run.  I stuck with Bill for the first 2 km, running them at 3:46 pace.  The warmth and the workload started to kick in at that point and as Bill broke away I lost my urge to push, running my third in 4:04 then dropping back to about 4:11 pace for the final 2 km.  My parkrun time was 20:04 and all up, including the warmup, I ran 7.9 km in 34:27.  I pulled up ok but I have now completed 18 runs in the past 17 days without a break.  I've dropped back the distances but next week will start to take days off.  Pretty happy with the 50th parkrun though and every one of them has been a top 10 finish.

Sunday October 4th to Saturday October 10th
I drove out to Shack Bay for the Sunday morning run and ran around the coast towards Cape Paterson.  I started slowly but then started pushing the pace in the second kilometre.  I ran the third in 4:38 and was running at 4:30 pace in the fourth - all into the breeze but much of it down hill.  I slowed to 4:40 pace for the push back up the hill - after the turn.  After Yancowinna I pushed hard back to Shack Bay for the final 2 km.  The seventh kilometre was run a 4:10 pace but the I slowed on the Twin Reefs hill to run the eighth in 4:22.  I ran 8.2 km in 38:21, averaging 4:38.  I followed up with a 25 km cycle in the early afternoon.

With work starting again on Monday I put in one more run to start the week before having a rest.  Monday's run was my 19th straight day of running.  I that time I have completed 216 km in 20 runs.  My body was soft and injured at the start of the workload and now it has hardened up and the injuries are behind me.  My lower calves are stiff when cool but that is due to the sheer volume of running recently.  I just went out for a short sharp run to start the week and got into it pretty quickly.  After warming up I ran the second kilometre in 4:48.  I ran a 4:31 for the third, followed up with a 4:35 then put the foot down to finish with a 4:21 and a 4:29.I averaged 4:40 pace for the 6 km run that was completed in right on 38 minutes.  Its great to find some good speed at the end of a big set of workload.

Now there is less than 2 weeks to the marathon.  I have started my taper by reducing the length of my runs.  Now I will start to take some days off to really freshen up the body.  Not too sure if I've left enough time to freshen up but I don't want to soften up as well.

No run at all on Tuesday - and it was such a perfect morning but I did get a little extra sleep.

I was back out running on Wednesday morning and I headed over to the golf course for an easy run on softer ground.  I was pretty stiff and stayed well above 5 minute pace for most of the run.  I did manage to get a little quicker with every kilometre and was running right on 5 minute pace by the 7th and 8th kilometres.  The golf course section was great with mother and juvenile kangaroos everywhere.  The juveniles are all out of the pouch by now.  On the run home I was able to pick up the pace and ran the 9th in 4:53.  It took me just over 48 minutes to cover the 9.3 km, averaging 5:12 pace.

Another sleep in (accidental) on Thursday as I was planning to run with a local group after work on Thursday.  So Heather and I drove out to Inverloch and met up with a satellite group from Inverloch parkrun and we went on an easy group run around Inverloch.  The weather was ideal and the inlet a picture so it was a very nice run.  Our pace was generally in the high 5's and low 6's for the entire run.  We covered 10km around the town and had young Caelin with us preparing to run 10 km at Melbourne Marathon.  He put on a little bit of pace at the end of the run after we had completed the 10 km.  We ran 10.5 km in 62 minutes with the average pace just under 6 minutes.

Friday was another day off running.

The plan for parkrun on Saturday was to not go out too hard but to get in some reasonable pace.  I cut my warmup a bit short than usual but I did get to the point where my calf muscles felt good.  When I got back the Nuna Tri squad was there so there would be some good competition.  At the start Mack ran away quickly and I settled into third spot behind Mack and another Nuna runner.  My first kilometre was run in 3:45 and, by that time, I had lost touch with the two in front already.  My pace dropped back to 3:54 for the next two and then even further, to 4 mins, for the fourth.  I pushed on the run home and finished with a 3:52 to run the parkrun in 19:29.  After the run I went down to the beach and stripped to my speedos to have a soak up to my waist in the ocean.  My hips and lower back had been tight.  They tightened up a lot more after the soak though and both hips had a lot of muscle soreness for the rest of the day and overnight.  Heather and I had a gentle cycle before lunch and I had another soak - in the rockpool at Cape Paterson - later in the afternoon.

Sunday October 11th to Saturday October 17th - the final week!
I started the week feeling very stiff and sore.  My hips had sore spots that were quite deep, the right worse than the left.  I went out to Shack Bay and stretched thoroughly.  It was a very rusty start but a run that I felt I badly needed to run out the soreness.  I was planning to run 12 km into Cape and around town then back..  At 5:14 my start was quicker than expected and the stiffness was melting away nicely.  I was below 5 minute pace in the third kilometre and then at 4:40 pace as I started my circuit of Cape.  I slowed across the top of the town and then pushed hard down Marine Parade and along Surf Beach Road, peaking at 4:14 pace in my 8th kilometre.  I eased up as I climbed the hill along the coast road out of Cape and then picked up speed towards the end.  It was a good solid run covering 12 km in 57:34, averaging 4:48 pace.  I then went down to Shack Bay and had another soak up to the waist in a great rock pool out there.  It worked wonders and my hips have been good all afternoon.  Heather and I then loaded the bikes on the car and drove to Tarwin Lower where we had another gentle 20 km cycle to Venus Bay and back.

It was dark when I got up on Monday morning but quite light as I got my run started.  Today was all about just getting in a good solid run and getting some more work into my hips.  It took 3 kilometres to warm up properly but there was nothing that was terribly slow.  I was already averaging under 5 minute pace after the first 3 km.  I ran the fourth in 4:27 and stayed around the 4:30 mark until the 8 km mark where I eased the last few hundred metres.  The seventh kilometre was the fastest, run in 4:23.  I covered 8.2 km at an average pace of 4:41.  I started the diet build today eating some bacon, oat and date cookies at morning tea and a tub of yoghurt for afternoon tea.  Dinner tonight is some steak and a whole lot of low GI vegetables.

No running on Tuesday and the body is really starting to feel good now.  Dinner tonight was lasagne.  There was another serving left over which I will have for lunch on Saturday - my last big loading of carbs.

I went out for a short sharp run on Wednesday morning.  My body felt pretty good and I started well with the first two kilometres at 5:06.  I picked up speed and was running in the low 4:40s in the fourth and fifth kilometres.  Then I dropped down to 4:30 pace on the way back home.  In the eighth kilometre I ran at 4:20 pace and then I eased home for the last few hundred metres.  It was a nice run with a bit of pace and I ran it comfortably.  I covered 8.4 km in just under 40 minutes, averaging 4:44 pace.  I pulled up well from the run.  Dinner tonight was fried rice loaded up with a whole lot of low GI foods.  It was accompanied by roasted chicken.

2 years of preparation for MM '15

Thursday was a hot day with the temperature into the 30s.  After work Heather and I met up with Tony, Ricki, Ryan and Caelan for a light trot on the rail trail.  We ran at slower then 6 minute pace for most of the outbound run.  On the way back the pace quickened a little.  In the last 1 and a half I put the foot down a little and covered the sixth at race pace, just over 4:30 pace.  We ran for over 38 minutes.  I covered 6.6 km at an average pace of 5:46 - but that was brought down a lot in the final section.

Headlampers on the rail trail

No running on Friday.  I had heaps of energy this morning and my body is feeling great.  I am a little heavier than usual after the loading.  Tonight for dinner I am having baked potatoes and the left over fried rice, followed by a stack of pancakes and fruit salad for desert. 


Saturday morning started with some pancakes and yoghurt and then it was off to parkrun.  The plan this week was to try and pace at 21 minutes (4:10) pace and get a couple of other runners to PBs.  Nathan and Georgia were running with me and stayed with me for te first half.  They dropped off towards the end.  Georgia got a new PB and Nathan ran his fastest time since his recent travels so that was a success.  As for me I got in a good hitout without spending too much energy.  My legs felt great after the run - just willing me to do some more.  My parkrun splits were; 4:03, 4:11, 4:09, 4:06, 4:15 with an ease up towards the end.  Including the warmup I ran 7.4 km in 33:18 with my overall average pace being 4:29.  My official parkrun time was 20:52.  I will have a shower soon and then my final loading of carbs - another helping of Lasagne - before we head off to Melbourne and a look at the MM Festival expo.  Tea tonight will be at 14 Bridge in Richmond.  An early night and then it's on!

I go into the marathon knowing that I have the prep.  Since deciding to run the marathon while sitting in the MCG 2 years ago (after having run the 10km) I have run 592 times and covered a total of 6130 km.  My longest run has been a 3 hour run where I covered right on 36 km.  I have run past the 30 km mark on 6 occasions (all in 2015) and I have run further than 25 km on 13 occasions.  Cannot wait until tomorrow!

Mission complete!  I got through the 42.195 km quite well.  The last 5 km were hard, especially the climb in the Tan.  That was where the winner made his move and he has my complete respect given how hard that section is.  I started well running the first kilometre in 4:35 and then stayed around 4:30 pace for the first 9 km.  I was running very comfortably with my heart rate around the 150 mark consistently.  I slowed a little for some of the run along the bottom of Albert Park Lake but I hit 4:16 pace in the 15th kilometre - down Fitzroy Street.  I ran north/west along Beach road at a comfortable 4:35 pace but slowed with the breeze in my face after we turned to go the other way.  I took a toilet break along Beach Rd, losing about 30 seconds, and then I struggled to get my pace back into the breeze.  I picked up speed a little after the Elwood turn but found it difficult going back up Fitzroy Street and then realy struggled for pace with the crowded road after the slower half marathon runners merged with us at Albert Park Lake.  I had been well ahead of the 3:20 pacer but was surprised when the group caught me on St Kilda Road at the 32 km mark.  That woke me up and I was able to pick up speed again, running the 33rd in 4:41, followed by a 4:38, a 4:39 and a 4:41.  But then we were into the Botanic Gardens and the hill there was where I started to find the going a bit tough, going over 5 minute pace for the first time.  As I went over the hill I pushed again.  While I was in no great pain my legs just didn't have the power to keep pushing.  I ran at 5 minute pace for a couple of kilometres but then slowed to 5:14 pace up St Kilda Road and along Flinders Street.  The sight of the MCG was not even enough to give me a boost and ran along Brunton Avenue at that pace too.  As I entered the MCG the sun broke through and the massive crowd just pulled me along.  My pace was back into the 4's and even down in the low 4's along the home straight.

 

I got across the line in 3:21:31, averaging 4:46 pace.  I got through the run with no blisters or any other types of broken skin.  I had my legs massaged after the run and then met up with Heather and Matt in the stands.  My legs are very stiff and my left knee a bit sore but generally I'm good.  The psychological battle in the latter stages of a marathon is incredible.