The Gold Coast half marathon has now given me a major race in each state - plus the Northern Territory:
11/8/2013 - Bussellton City to Surf - 12 km in 52:31
15/9/2013 - Adelaide City to Bay - 12 km in 51:14
5/7/2015 - Darwin 10 km Road Race - 10 km in 40:13
18/10/2015 - Melbourne Marathon - 42.2 km in 3:20:58
10/1/2016 - Hobart Cadbury HM - 21.1 km in 1:31:35
14/8/2016 - Sydney City 2 Surf - 14 km in 1:00:37
2/7/2017 - Gold Coast HM - 21.1 km in 1:28:42
I had been set for the Gold Coast half since before the Melbourne Marathon decision to go to shorter distances. I gave myself a four month build leading into Gold Coast and have lost a lot of speed with the extra distance. Now the goal is to get that speed back as soon as possible. The next race on the spectrum is the VMA 10 km Road Race at Braeside at the start of August. There will also be a couple of Wonthaggi Road Runners handicap races where I would love some improved performances.
Monday July 3rd to Sunday July 9th
I was quite stiff, mainly in the back, when I got up on
Monday morning. I rubbed heat into my
back and glute area, stretched and then set off on a slow recovery run. It was a real slow start with a 5:45 for the
first. After the first I stopped and
stretched again and ran much more freely after that stretch. I settled in at just under 5:15 pace. I ran out past Sea World and then turned onto
a track across the Spit. I ran across to
the beach and stopped for a look at the rising sun. I headed back along the tracks up the
middle. I picked up speed a little when
I hit the parkrun path. My seventh
kilometre was a 4:58 and then I ran another 5 minute kilometre for the
eighth. I was pretty tight for most of
the 8.4 km run but got back in under 44 minutes. I averaged 5:14 pace.
I had a rest day on Tuesday.
On Wednesday morning I woke up with a stiff back. I put some heat into it and stretched, then set off with Heather running towards Surfers Paradise. We ran together for 2 km, at around 5:20s pace, and then she turned back while I kept going. We both sped up. I ran my third in 4:47 and settled at that pace for a bit. I ran up Cavill Avenue and then looped back around to the strip. When I got back to Cavill I picked up the pace, running my sixth in 4:30. I settled in the 4:30s all the way back, looping around through Tedder Avenue. I averaged 4:51 pace for the 8.6 km run.
I was up (relatively) early on Thursday morning and ran out towards the breakwater on The Spit. I was at sub 5 minute pace from the start, running nicely. I settled in the 4:40s and found that there was no top gear. I was still a little stiff from the half. I stopped and had a look at the breakwater and entrance then ran back along the gravel pathway. I picked up the pace later in the run as I hit the more solid pathway. The run was 12.2 km long run at a 4:44 average pace.
I didn't run on Friday morning, choosing to run a low tide run partly on the beach just after lunch. I ran just over 3.5 km on the beach, running north towards the breakwater. I started at just over 5 minute pace and accelerated slowly with the third a 4:42. I slowed on the turn - onto the gravel track - and then couldn't get out of the 4:50s on the return. It had been a wet morning and was the coolest day of the week, but it was quite humid. The humidity really sapped me and my legs were still tight from the weekend.
Saturday morning was our Main Beach parkrun to give me a parkrun in every State plus the Northern Territory. I ran a 3 km warm up, averaging 4:53 pace. My legs still weren't quite right. I started the parkrun quite well, settling into seventh place. Late in the first kilometre a few in front of me were slowing already. I ran the first in 3:47. I passed three runners early in the second but then found it hard maintaining pace on the undulating lower path. I ran a couple of 4:01s for the second and third but then picked up the pace back on the higher path, especially after hitting the concrete. My fourth was a 3:54 and then I finished with a 3:55. My official time was 19:32 (the 5 km came up a bit past the finish line) and I averaged 3:56 pace. We flew back to Victoria on Saturday afternoon. It was cold :(
We slept in on Sunday morning and then I drove to the Desal for a run to have a look at the Powlett River. It had been in flood when we left but the mouth had been opened while we were away. I was running nicely from the start running around 4:50 pace into the (cold) wind. I slowed as i ran through the coastal tracks to and from the river but was quite quick - around 4:30 pace - returning back along the top. I ran a little loop to get past the 6 km (and 50 for the week) and never lost any speed. I averaged 4:40 pace for the 6.2 km run. It was the best I have felt for a while.
Monday July 10th to Sunday July 16th
I started the week with a two run day. I ran my 6 km course in the morning, starting on pace right away. My first was a 4:37 and I held good pace throughout. The fifth was my fastest at 4:25 and I averaged 4:34 pace for the 6 km.
Later in the afternoon we went out to the Inverloch intervals course. I started with a slowish out and back at 5;10 pace and then lifted the effort. I peaked at 3:58 pace in that first interval and then ran the first serious one with a 3:31 peak speed. My third interval was weak with a 4:03 peak and then I peaked at 3:35 pace for the fourth interval. I put in an effort for the fifth but still only peaked at 3:31 and then again in the sixth which peaked at 3:24 pace. I was intending to finish up then, with 6 km, but then I ran a couple of slower out and backs with Flem. I finished on 8.2 km and averaged 4:48 pace.
I was back running again on Tuesday morning to make it a triple. Heather and I went out to Inverloch and ran Townsend Bluff. I ran much of the first with Heather at over 5 minute pace. I ran the second in 4:45 and then slowed a little up the bluff. The legs were a little bit sore with the frequent runs - still haven't fully recovered from Gold Coast yet. I pushed on the run home, running the fifth in 4:36 and then running the rest of the way at sub 4:30 pace. It was a good solid hitout, averaging 4:44 pace for the 7.3 km run.
I drove out to the Guide Park after breakfast on Wednesday and ran out on the rail trail. I was under 5 minute pace the whole way, settling into 4:30s from the third kilometre onwards. I ran out to the Dalyston Rail bridge, rested briefly - checking out the recently flooded river flats - and then ran back. It was a real solid run, averaging 4:37 pace. I ran some Guide Park loops to get over 10 km, running for right on 47 minutes.
On Thursday morning Heather and I drove out to Cape Paterson to have a run there. Starting at the boat ramp I headed out to Wheelers road and the old Inverloch road track. I was at sub 5 minute pace right away. I came out on Inverloch road then went around Seaward drive. I was running in the 4:40s there. I ran through The Cape track and had a look around there on the run. I ran down there in the 4:30s and then ran in the track to the surf lifesaving club. On the clifftop segment between the surf club and the boat ramp I put the foot down, running it in the low 4s. I ran out and looped around Nardoo street to have another go at the segment. This time I ran it at sub 4 pace, getting into the top ten of the Strava segment - it is a pretty hot segment as it is part of the triathlon out there. In the end I ran 7.6 km and averaged 4:34 pace. The body is starting to feel good.
I took a rest day on Friday.
After a two week break from Inverloch parkrun I was back there on Saturday morning. I ran a 3.2 km warm up, averaging 4:42 pace. It was a real progression though. It was a cold and wet morning and I took a break under a tree in the middle of the warm up. I started parkrun with a little pace, not planning to be real fast. There was one fast runner at the front though so I sat on him for the first 2 km. I started with a 3:45 and followed that up with a 3:51 back into the wind. I took the lead in the third and ran another 3:51. I held the lead out past the final turn, although he was always right on my tail. My fourth was a 3:54. I pushed out of the turn but it was pretty apparent that he'd run past me. He made his move almost 500m into the last and I eased up right away, saving a bit for the Sunday handicap. I finished with a 4:03. My parkrun time was a credible 19:22, especially given that it bucketed on us midway through and we had to run the whole run through puddles. I'm well on track to get sub 19 again soon.
On Sunday morning it was another early rise to get out to Inverloch for the Handicap race. It was freezing! With gloves, a beanie and long sleeves on I set out on my warm up. I ran 3.2 km in just over 15 minutes, and averaged 4:39 pace but never really got warm. I sent all the other runners off and then I was the back marker with Grant. I felt quite wobbly in my first kilometre - with the stomach unsettled - but I pushed through to run a 3:44. Grant and I were together and held it to run the second in 3:51. It was a 3:54 for the third and then Grant dropped away. I was on my own but with runners in view ahead. I pushed in the fourth for a 3:52 and started to haul some in. I really pushed in the last, running into sixth place (of 14 runners) with a fast 3:47. I averaged 3:50 pace for the 19:26 5 km run. The handicap was a success again and we enjoyed some morning tea in the cold air.
Monday July 17th to Sunday July 23rd
I started Monday off with a short progression run on my 6 km course from home. It was a slow start with a 5:17 then a 5:02 in the cold air. I progressed to a 4:56 and then a 4:48 in the middle and then put the foot down to finish with a 4:21 and a 4:20. My average pace was 4:47 pace, finishing the 6 km in just under 29 minutes.
I was out at Inverloch for intervals after work on Monday. I went out for a warmup and half way back the first time turned around to run with Jesse. I wasn't under 5 minute pace until the third but then put on some nice consistent pace. I ran a 4:13 (peak speed) interval and then a 4 minute interval early but didn't go again until after 4 km. The next interval peaked at 3:34 pace and the fourth at 3:22 pace. The next two were a bit more subdued with peaks of 3:34 and 3:36 respectively. I then finished with a big push and the final interval peaked at 3:20 pace. I averaged 4:43 pace for the 8.4 km run, running for just on 40 minutes.
I had a planned double rest on Tuesday and Wednesday. This was basically my recovery from the half marathon.
I was up for a run on Thursday morning, setting off on the 10 km course. It was a slow start and I never really found any speed at all in the first half. I was feeling quite flat from the break. It took me 24:44 to cover the first 5 km! I picked up to around 4:40 pace in the seventh and eighth, sped up a little in the ninth and then finished with a 4:25 to have run the last 5 km in 23:13, running the ten in 48:14 and averaging 4:49 pace. I pulled up quite stiff for most of the day after this run.
I rested again on Friday.
I ran a 3.2 km warm up at parkrun on Saturday, averaging 4:46 pace. I ran well near the end and was feeling good during briefing. I started parkrun fast and bolted to an early lead. That made it a solo run for me, basically a time trial. The goal was to be consistent in the first two and I ran the first in 3:51 ( I was a little disappointed with that as i wanted to get near 19 minutes) and followed up with a 3:53. Not happy at that point I really tried to push as hard as I could. It was to no avail and the third was a 3:57. Nothing in the fourth and I registered a 3:58. I pushed as hard as I could all the way back - ignoring my head telling me to ease up - and ran a 3:52 to finish. It was a 19:33 in pretty cold conditions and I had nobody there to push me. I was spent at the end. I haven't been under 19 minutes since March now and really want to start getting there. back home I weighed in and I am currently two to three kilograms over what I want to be (and what I was leading into Gold Coast). I will really work on getting rid of that excess in the next two weeks.
I slept in naturally and was up at about 8 am on Sunday morning. I had some toast and then drove out to the Desal for a run. It was windy but not freezing. I ran around the small loop (anti clockwise), stopping at the top to take in the view. My first kilometre was a 4:51 and my second a 4:45, warming up for some sprints out to the bird hide. The path from the track to the bird hide is about 350 to 400 metres. I sprinted out to the bird hide, covering the distance in 77 seconds and averaging 3:26 pace. I stopped and rested for a moment and then headed back, taking 69 seconds on the return (this segment is shorter in Strava) and averaging 3:29 pace. I jogged around and over the board walk and then rested for a moment before going and doing it again. I ran at the exact same speeds for the second set as the first. It was a great hitout with nice speed and I was spent. I set off around the track - continuing anti clockwise and gradually increased my speed out around to the top of the hill. I cruised back to the car park and averaged 4:27 pace for the 9.1 km run.
Monday July 24th to Sunday July 30th
Listening to the rain on Monday morning I almost decided not to run. I checked the radar though and there was going to be a gap in the rain so I set out on a short run. I headed north on Oates road and ran out towards Korumburra road. The first kilometre was a 5:10 warm up and then I hit some nice pace. I ran back to Wentworth road and then returned up Oates road. My fifth kilometre was a 4:21 and I averaged 4:40 pace for the 5 km run.
I was out at intervals in Inverloch after work on Monday. It was 5:30 before I got out there. We had 13 runners, not bad for mid-winter. I ran a warm up loop and pushed to a peak speed of 4:16 on the first interval. My second was much faster with a 3:34 peak. I then ran out through the camping area and ran intervals between the speed humps. I peaked at 3:27, 3:43, 3:50 and 3:44 on the short intervals running out. On the way back I peaked at 3:12, 3:29, 3:19 and 3:43 respectively. I then got back onto the interval course. My third interval there peaked at 3:07 pace - closing in on a sub 3 peak. The fourth peaked at 3:10 and the fifth at 3:19 pace. I finished with a 3:21 peak and then ran a solid interval to finish off. I averaged 4:38 pace for the 8 km of running. It was solid.
I have been a little sore in the right hamstring in recent runs so I iced it after my shower at home. Later I used a heat pack to heat it before going to bed.
On Tuesday morning I was up and out for another short run. I rubbed heat into my slightly stiff back and high on the hamstrings before warming up. I started slowly but ran each of the third and fourth in 4:44. I ran the reverse to the finish of my 6 km course but turned up Wentworth road when I got there. I ran out to Heslops road. I went hard when I got back to Oates road to put in a fast Strava segment. The segment is 630 metres with 8 m of elevation. I ran it at an average of 3:41 pace, getting up the hill in 2:19. The run was 6 km long and I averaged 4:44 pace.
I was out and at it on Wednesday morning. It was cold and wet! I set off on the 10 km course and it was a slow start. I was under 5 minute pace in the third and into the 4:40s after that. I ran the rail trail and then turned back around the Guide Park - getting the wind behind me. That helped me to quicken into the 4:30s. I finished strongly with a 4:25 and ran the 10 km in 48:10, averaging 4:47 pace.
After work I drove out to the Desal for a double-up run. I ran around to the bird hide to get warmed up and then ran a couple of intervals out to the bird hide and back. I ran the first interval at 3:39 pace and then back at 3:35 pace. I ran around towards the river and then back to recover. I ran another couple of intervals - this time at 3:31 pace out and 3:51 pace back. It was hard work in the conditions but a really solid work out. I averaged 4:27 pace for the 5.5 km run.
I had a rest day on Thursday.
It rained and rained on Thursday night. I woke on Friday morning as more rain was moving through. I checked the radar and there was a break in the rain so I stretched and got out for a short run. I was under 5 minute pace right away and then ran the third and fourth at 4:31 pace. I really pushed it home, running the fifth in 4:19 and then the fifth in 4:09. I ran the 6 km in 27:28 and averaged 4:32 pace.
I am really doing some work at the moment. This week I managed two days of double-up running. I have also been boxing with the bag at the end of some runs. In addition I am working on the core muscles every morning.
Saturday morning was parkrun - my 143rd - and I was doing the 20 minute Pacer role - my 25th volunteer - this week. I ran a 3.2 km warm up. The first two were pedestrian but I picked up the pace near the end to average 4:43 pace. I started parkrun at a much more subdued pace this week and had a few runners looking like they might go with me. One runner ran ahead quickly and got quite a bit in front. My first kilometre was a 4:03 so I upped the pace - trying to only do it slightly. My second was a 3:57 and my third 4 minutes flat. I put in a 3:57 out to the last turn and then turned for home. I was catching the front runner and my runners had all dropped off the pace. It was tempting to go for first. I pulled up to him but was running a 3:45 pace so I eased it back and let him go. I ran a 4:01 to finish and finished the parkrun with a 19:59.6.
I scanned my barcode and got moving quickly. I wanted to run another 5 km at 4 minute pace - or see if I still could. I set off out towards the surf beach. I was running really nicely in the first two kilometres - really comfortable. I ran the first in 3:58 and the second in 3:59 - tracking the pace on my watch as in the parkrun. I slowed on the turn-around, running a 4:01 and then pushed hard on the run back. It was starting to hurt a little - mostly on the rises - but I still had plenty of energy in the main. My fourth was a 3:58 and then I finished with a 3:59. My 5 km time of 19:58 was pretty pleasing and I pulled up from the runs quite well.
On Sunday morning I woke with stiffness in the middle of my back - this has happened a few times lately, near where I crushed a vertebra in 2006. I did my core work, ate breakfast and then rubbed heat into my back before heading out to the Desal. I was running around both loops and was on good speed right away, starting with a 4:51, then a 4:46, a 4:38 and then a 4:26 for the fourth. The pace dropped back a little as I ran into the breezeand then picked up again on the run home, along the top (coastal) track. Given that it was a recovery run I was pretty happy with the 4:39 average pace for the 8.3 km run.
Monday July 31st to Saturday August 5th
I woke on Monday morning with a little stiffness in the back and just a slight stiffness in behind the left ankle. I stretched and started off feeling ok. I started with a 5:09, running pretty well for a cold morning start. I tried to step it up in the second and felt I was running ok but it was another 5:09. I was a bit surprised that it wasn't faster. The third was a 4:57 and I was starting to feel the ankle now. It was just getting tighter. I slowed in the fourth and fifth and cut the run short, turning back for home at Korumburra road. I ran a 4:56 back up Wentworth but the ankle was getting real tight, so bad that I was thinking of walking. It was cold so I decided to keep running and finished with a 5:19. I had run 6.8 km at a 5:06 average pace. I iced up back home and then showered before work.
After work I went out to the interval course and decided to walk out to Townsend bluff. I walked at pretty good pace, mostly around and under 9 mins per km. I could feel the ankle stretching - right at the bottom of the calf - where it meets the achilles. I walked 5 km at better than 9 minute pace and then jogged back the final 300m ( at 5:56 pace). All up the 5.3 km took just over 46 minutes and averaged 8:41 pace. I iced at home, after my showed, and then later applied some heat.
I rested the ankle on Tuesday. It was feeling ok to walk on. I was stretching it with calf raisers as much as possible. I continued the heat treatment with the heat bag and massaging heat into the area.
It was cold on Wednesday morning - really cold, down to ONE degree! I woke, thought about some more rest, but then decided it was feeling better and so set out after a whole lot of stretching. My first kilometre was 5:31 pace. I could feel the stretch in the ankle but it wasn't too bad. I just stayed on that pace not really interested in speed. After the second I was going ok so I decided to pick it up a little. I moved to sub 5 pace and then it went, all of a sudden, with the pain moving into the calf. I stopped at the North school and stretched on the fence there before trying to resume. I jogged a hundred metres or so and just had to pull up. I was 2 km from home and had to limp all the way back in freezing conditions. Fortunately I was rugged up but I was still very, very cold! Despite that I iced up before the shower. It impeded my walking right through the day.
No running on Thursday or Friday. I spent Thursday tree planting on the Bass hills with the school. The calf felt ok. I was slightly stretching it but all was good. After work I went to footy training. I spent time timing the players running sessions, walking repeatedly across the ground to change their pace. I had rubbed heat into it before hand. I could feel the stretch but not pain. I iced at home, after my shower. At night my left leg cramped up and a real pain shot through the leg. The pain stayed after the cramping went so I got up to get an ice pack. On the way down the stairs I slipped and my left leg copped the brunt. The skin came off the knee and shin but it was the big toe that was really hurting. I got up in the morning and spent the day limping around at work. At the end of the day I got home and the toe was real tight inside my shoe. I got it off and noticed the bruising for the first time. The toe nail is blackened and around the base of the toe is bruised. I heat treated the left calf at night.
I wasn't real confident of being able to do much at parkrun at all but went along because that is what we do on Saturday morning. I taped up the left toe and rubbed heat into the left calf. At parkrun I did a whole lot of stretching. I started in the middle of the group, jogging off just to see what I could do. I only got to the toilet block before pulling up. There is a blanket pain in the calf - I can't find a sore spot - so it I doubt it has torn but I felt it would have torn if I had kept running. I decided to walk - the toe was feeling fine with the tape and running shoes on. I walked at some pretty good pace. I could feel the calf on the stretch but it was mostly comfortable, although I did have a little bit of a limp. I did jog twice on down hill sections. I hit just over 6 minute pace the first time and then sub 6 minute pace a little later. It was just a shuffle both times. I caught up with a faster walker, Greg, and walked the rest with him. I only measured 4.8 km and averaged 8:50 pace. My total parkrun time - which included my stop running and a stretch before continuing to walk - was 45:38 and I was placed 62 of the 78 runners and walkers.
Sunday August 6th - VMA 10 km Road race at BraesideThe VMA 10 km Road Race was meant to be the end of a section - but instead it has turned into a new beginning. I still went to the Road Race, because Heather was running. I had no idea of what I would be able to achieve - except for being pretty sure that a fast 10 km was out of the question.
When we got there I rubbed and massaged heat into my left calf. I had a little jog - quite slow - and then decided to go and sign in to keep my options open. I then did more stretching and jogging and it soon became apparent that it would be madness to attempt running 10 km. I decided to walk the 10 km instead - for recovery. On the slow jog the muscle just felt like it was stretching and not pulling today.
I watched the race start and then took off after them, walking at pace. The muscle was stretching a little but it was pretty comfortable to walk on. As I was walking I decided that I would include some jogging to really work the muscle as much as possible. I walked the entire first kilometre in 8:01, pretty quick walking pace. Right after the 1 km mark I set off on a jog for 200 m. I was around 6 minute pace early and then peaked at 5:47 pace just before stopping. I walked about 250 before another 200 m jog. This time a gradually accelerated to a peak of 4:57 pace and then decelerated. I walked / ran the second kilometre in 7:17.I started the next kilometre with a run. This time I peaked at 4:45 pace early and then had a slow deceleration. The second run in the 3rd km saw a 4:51 peak and then a uniform deceleration. I started the 4th km off with a 350 m run. This time I peaked early at 4:59 pace and then held my pace in the 5:20s for the second half. I followed up with a real short run in the second half of that kilometre and peaked at 5:04 pace. I started the 5th km with a real solid 600 m run. The first half I held at sub 4:50 and the second half at sub 5:20. This one did push the stretching of the calf to the limit but the soreness was just constant and not severe at all. I walked through towards the finish line - this race consists of two 5 km loops - and clocked a 6:17 for the fifth kilometre. I was much quicker than anticipated so I decided to loop back around. I put in a couple of short jogs here - the first peaking at 5:58 pace and the last only at 7 minute pace. I had done enough and so walked through to the 40 minutes and stopped. I had covered 5.48 km and averaged 7:18 pace for the walk / run. It was a real step up from yesterday's parkrun and has set me for a return to running this week.
Heather ran nicely in her race to take first place in her age group. It was a frustrating day as there were a lot of quality runners around the 37:50 to 40 minute times. It would have been a great race to clock a good time. In addition to that the gold medal winner in my age group ran the event in 41:50, and I pretty confident I could have been under that.
I was up (relatively) early on Thursday morning and ran out towards the breakwater on The Spit. I was at sub 5 minute pace from the start, running nicely. I settled in the 4:40s and found that there was no top gear. I was still a little stiff from the half. I stopped and had a look at the breakwater and entrance then ran back along the gravel pathway. I picked up the pace later in the run as I hit the more solid pathway. The run was 12.2 km long run at a 4:44 average pace.
I didn't run on Friday morning, choosing to run a low tide run partly on the beach just after lunch. I ran just over 3.5 km on the beach, running north towards the breakwater. I started at just over 5 minute pace and accelerated slowly with the third a 4:42. I slowed on the turn - onto the gravel track - and then couldn't get out of the 4:50s on the return. It had been a wet morning and was the coolest day of the week, but it was quite humid. The humidity really sapped me and my legs were still tight from the weekend.
Saturday morning was our Main Beach parkrun to give me a parkrun in every State plus the Northern Territory. I ran a 3 km warm up, averaging 4:53 pace. My legs still weren't quite right. I started the parkrun quite well, settling into seventh place. Late in the first kilometre a few in front of me were slowing already. I ran the first in 3:47. I passed three runners early in the second but then found it hard maintaining pace on the undulating lower path. I ran a couple of 4:01s for the second and third but then picked up the pace back on the higher path, especially after hitting the concrete. My fourth was a 3:54 and then I finished with a 3:55. My official time was 19:32 (the 5 km came up a bit past the finish line) and I averaged 3:56 pace. We flew back to Victoria on Saturday afternoon. It was cold :(
We slept in on Sunday morning and then I drove to the Desal for a run to have a look at the Powlett River. It had been in flood when we left but the mouth had been opened while we were away. I was running nicely from the start running around 4:50 pace into the (cold) wind. I slowed as i ran through the coastal tracks to and from the river but was quite quick - around 4:30 pace - returning back along the top. I ran a little loop to get past the 6 km (and 50 for the week) and never lost any speed. I averaged 4:40 pace for the 6.2 km run. It was the best I have felt for a while.
Monday July 10th to Sunday July 16th
I started the week with a two run day. I ran my 6 km course in the morning, starting on pace right away. My first was a 4:37 and I held good pace throughout. The fifth was my fastest at 4:25 and I averaged 4:34 pace for the 6 km.
Later in the afternoon we went out to the Inverloch intervals course. I started with a slowish out and back at 5;10 pace and then lifted the effort. I peaked at 3:58 pace in that first interval and then ran the first serious one with a 3:31 peak speed. My third interval was weak with a 4:03 peak and then I peaked at 3:35 pace for the fourth interval. I put in an effort for the fifth but still only peaked at 3:31 and then again in the sixth which peaked at 3:24 pace. I was intending to finish up then, with 6 km, but then I ran a couple of slower out and backs with Flem. I finished on 8.2 km and averaged 4:48 pace.
I was back running again on Tuesday morning to make it a triple. Heather and I went out to Inverloch and ran Townsend Bluff. I ran much of the first with Heather at over 5 minute pace. I ran the second in 4:45 and then slowed a little up the bluff. The legs were a little bit sore with the frequent runs - still haven't fully recovered from Gold Coast yet. I pushed on the run home, running the fifth in 4:36 and then running the rest of the way at sub 4:30 pace. It was a good solid hitout, averaging 4:44 pace for the 7.3 km run.
I drove out to the Guide Park after breakfast on Wednesday and ran out on the rail trail. I was under 5 minute pace the whole way, settling into 4:30s from the third kilometre onwards. I ran out to the Dalyston Rail bridge, rested briefly - checking out the recently flooded river flats - and then ran back. It was a real solid run, averaging 4:37 pace. I ran some Guide Park loops to get over 10 km, running for right on 47 minutes.
On Thursday morning Heather and I drove out to Cape Paterson to have a run there. Starting at the boat ramp I headed out to Wheelers road and the old Inverloch road track. I was at sub 5 minute pace right away. I came out on Inverloch road then went around Seaward drive. I was running in the 4:40s there. I ran through The Cape track and had a look around there on the run. I ran down there in the 4:30s and then ran in the track to the surf lifesaving club. On the clifftop segment between the surf club and the boat ramp I put the foot down, running it in the low 4s. I ran out and looped around Nardoo street to have another go at the segment. This time I ran it at sub 4 pace, getting into the top ten of the Strava segment - it is a pretty hot segment as it is part of the triathlon out there. In the end I ran 7.6 km and averaged 4:34 pace. The body is starting to feel good.
I took a rest day on Friday.
After a two week break from Inverloch parkrun I was back there on Saturday morning. I ran a 3.2 km warm up, averaging 4:42 pace. It was a real progression though. It was a cold and wet morning and I took a break under a tree in the middle of the warm up. I started parkrun with a little pace, not planning to be real fast. There was one fast runner at the front though so I sat on him for the first 2 km. I started with a 3:45 and followed that up with a 3:51 back into the wind. I took the lead in the third and ran another 3:51. I held the lead out past the final turn, although he was always right on my tail. My fourth was a 3:54. I pushed out of the turn but it was pretty apparent that he'd run past me. He made his move almost 500m into the last and I eased up right away, saving a bit for the Sunday handicap. I finished with a 4:03. My parkrun time was a credible 19:22, especially given that it bucketed on us midway through and we had to run the whole run through puddles. I'm well on track to get sub 19 again soon.
On Sunday morning it was another early rise to get out to Inverloch for the Handicap race. It was freezing! With gloves, a beanie and long sleeves on I set out on my warm up. I ran 3.2 km in just over 15 minutes, and averaged 4:39 pace but never really got warm. I sent all the other runners off and then I was the back marker with Grant. I felt quite wobbly in my first kilometre - with the stomach unsettled - but I pushed through to run a 3:44. Grant and I were together and held it to run the second in 3:51. It was a 3:54 for the third and then Grant dropped away. I was on my own but with runners in view ahead. I pushed in the fourth for a 3:52 and started to haul some in. I really pushed in the last, running into sixth place (of 14 runners) with a fast 3:47. I averaged 3:50 pace for the 19:26 5 km run. The handicap was a success again and we enjoyed some morning tea in the cold air.
Monday July 17th to Sunday July 23rd
I started Monday off with a short progression run on my 6 km course from home. It was a slow start with a 5:17 then a 5:02 in the cold air. I progressed to a 4:56 and then a 4:48 in the middle and then put the foot down to finish with a 4:21 and a 4:20. My average pace was 4:47 pace, finishing the 6 km in just under 29 minutes.
I was out at Inverloch for intervals after work on Monday. I went out for a warmup and half way back the first time turned around to run with Jesse. I wasn't under 5 minute pace until the third but then put on some nice consistent pace. I ran a 4:13 (peak speed) interval and then a 4 minute interval early but didn't go again until after 4 km. The next interval peaked at 3:34 pace and the fourth at 3:22 pace. The next two were a bit more subdued with peaks of 3:34 and 3:36 respectively. I then finished with a big push and the final interval peaked at 3:20 pace. I averaged 4:43 pace for the 8.4 km run, running for just on 40 minutes.
I had a planned double rest on Tuesday and Wednesday. This was basically my recovery from the half marathon.
I was up for a run on Thursday morning, setting off on the 10 km course. It was a slow start and I never really found any speed at all in the first half. I was feeling quite flat from the break. It took me 24:44 to cover the first 5 km! I picked up to around 4:40 pace in the seventh and eighth, sped up a little in the ninth and then finished with a 4:25 to have run the last 5 km in 23:13, running the ten in 48:14 and averaging 4:49 pace. I pulled up quite stiff for most of the day after this run.
I rested again on Friday.
I ran a 3.2 km warm up at parkrun on Saturday, averaging 4:46 pace. I ran well near the end and was feeling good during briefing. I started parkrun fast and bolted to an early lead. That made it a solo run for me, basically a time trial. The goal was to be consistent in the first two and I ran the first in 3:51 ( I was a little disappointed with that as i wanted to get near 19 minutes) and followed up with a 3:53. Not happy at that point I really tried to push as hard as I could. It was to no avail and the third was a 3:57. Nothing in the fourth and I registered a 3:58. I pushed as hard as I could all the way back - ignoring my head telling me to ease up - and ran a 3:52 to finish. It was a 19:33 in pretty cold conditions and I had nobody there to push me. I was spent at the end. I haven't been under 19 minutes since March now and really want to start getting there. back home I weighed in and I am currently two to three kilograms over what I want to be (and what I was leading into Gold Coast). I will really work on getting rid of that excess in the next two weeks.
I slept in naturally and was up at about 8 am on Sunday morning. I had some toast and then drove out to the Desal for a run. It was windy but not freezing. I ran around the small loop (anti clockwise), stopping at the top to take in the view. My first kilometre was a 4:51 and my second a 4:45, warming up for some sprints out to the bird hide. The path from the track to the bird hide is about 350 to 400 metres. I sprinted out to the bird hide, covering the distance in 77 seconds and averaging 3:26 pace. I stopped and rested for a moment and then headed back, taking 69 seconds on the return (this segment is shorter in Strava) and averaging 3:29 pace. I jogged around and over the board walk and then rested for a moment before going and doing it again. I ran at the exact same speeds for the second set as the first. It was a great hitout with nice speed and I was spent. I set off around the track - continuing anti clockwise and gradually increased my speed out around to the top of the hill. I cruised back to the car park and averaged 4:27 pace for the 9.1 km run.
Monday July 24th to Sunday July 30th
Listening to the rain on Monday morning I almost decided not to run. I checked the radar though and there was going to be a gap in the rain so I set out on a short run. I headed north on Oates road and ran out towards Korumburra road. The first kilometre was a 5:10 warm up and then I hit some nice pace. I ran back to Wentworth road and then returned up Oates road. My fifth kilometre was a 4:21 and I averaged 4:40 pace for the 5 km run.
I was out at intervals in Inverloch after work on Monday. It was 5:30 before I got out there. We had 13 runners, not bad for mid-winter. I ran a warm up loop and pushed to a peak speed of 4:16 on the first interval. My second was much faster with a 3:34 peak. I then ran out through the camping area and ran intervals between the speed humps. I peaked at 3:27, 3:43, 3:50 and 3:44 on the short intervals running out. On the way back I peaked at 3:12, 3:29, 3:19 and 3:43 respectively. I then got back onto the interval course. My third interval there peaked at 3:07 pace - closing in on a sub 3 peak. The fourth peaked at 3:10 and the fifth at 3:19 pace. I finished with a 3:21 peak and then ran a solid interval to finish off. I averaged 4:38 pace for the 8 km of running. It was solid.
I have been a little sore in the right hamstring in recent runs so I iced it after my shower at home. Later I used a heat pack to heat it before going to bed.
On Tuesday morning I was up and out for another short run. I rubbed heat into my slightly stiff back and high on the hamstrings before warming up. I started slowly but ran each of the third and fourth in 4:44. I ran the reverse to the finish of my 6 km course but turned up Wentworth road when I got there. I ran out to Heslops road. I went hard when I got back to Oates road to put in a fast Strava segment. The segment is 630 metres with 8 m of elevation. I ran it at an average of 3:41 pace, getting up the hill in 2:19. The run was 6 km long and I averaged 4:44 pace.
I was out and at it on Wednesday morning. It was cold and wet! I set off on the 10 km course and it was a slow start. I was under 5 minute pace in the third and into the 4:40s after that. I ran the rail trail and then turned back around the Guide Park - getting the wind behind me. That helped me to quicken into the 4:30s. I finished strongly with a 4:25 and ran the 10 km in 48:10, averaging 4:47 pace.
After work I drove out to the Desal for a double-up run. I ran around to the bird hide to get warmed up and then ran a couple of intervals out to the bird hide and back. I ran the first interval at 3:39 pace and then back at 3:35 pace. I ran around towards the river and then back to recover. I ran another couple of intervals - this time at 3:31 pace out and 3:51 pace back. It was hard work in the conditions but a really solid work out. I averaged 4:27 pace for the 5.5 km run.
I had a rest day on Thursday.
It rained and rained on Thursday night. I woke on Friday morning as more rain was moving through. I checked the radar and there was a break in the rain so I stretched and got out for a short run. I was under 5 minute pace right away and then ran the third and fourth at 4:31 pace. I really pushed it home, running the fifth in 4:19 and then the fifth in 4:09. I ran the 6 km in 27:28 and averaged 4:32 pace.
I am really doing some work at the moment. This week I managed two days of double-up running. I have also been boxing with the bag at the end of some runs. In addition I am working on the core muscles every morning.
Saturday morning was parkrun - my 143rd - and I was doing the 20 minute Pacer role - my 25th volunteer - this week. I ran a 3.2 km warm up. The first two were pedestrian but I picked up the pace near the end to average 4:43 pace. I started parkrun at a much more subdued pace this week and had a few runners looking like they might go with me. One runner ran ahead quickly and got quite a bit in front. My first kilometre was a 4:03 so I upped the pace - trying to only do it slightly. My second was a 3:57 and my third 4 minutes flat. I put in a 3:57 out to the last turn and then turned for home. I was catching the front runner and my runners had all dropped off the pace. It was tempting to go for first. I pulled up to him but was running a 3:45 pace so I eased it back and let him go. I ran a 4:01 to finish and finished the parkrun with a 19:59.6.
I scanned my barcode and got moving quickly. I wanted to run another 5 km at 4 minute pace - or see if I still could. I set off out towards the surf beach. I was running really nicely in the first two kilometres - really comfortable. I ran the first in 3:58 and the second in 3:59 - tracking the pace on my watch as in the parkrun. I slowed on the turn-around, running a 4:01 and then pushed hard on the run back. It was starting to hurt a little - mostly on the rises - but I still had plenty of energy in the main. My fourth was a 3:58 and then I finished with a 3:59. My 5 km time of 19:58 was pretty pleasing and I pulled up from the runs quite well.
On Sunday morning I woke with stiffness in the middle of my back - this has happened a few times lately, near where I crushed a vertebra in 2006. I did my core work, ate breakfast and then rubbed heat into my back before heading out to the Desal. I was running around both loops and was on good speed right away, starting with a 4:51, then a 4:46, a 4:38 and then a 4:26 for the fourth. The pace dropped back a little as I ran into the breezeand then picked up again on the run home, along the top (coastal) track. Given that it was a recovery run I was pretty happy with the 4:39 average pace for the 8.3 km run.
Monday July 31st to Saturday August 5th
I woke on Monday morning with a little stiffness in the back and just a slight stiffness in behind the left ankle. I stretched and started off feeling ok. I started with a 5:09, running pretty well for a cold morning start. I tried to step it up in the second and felt I was running ok but it was another 5:09. I was a bit surprised that it wasn't faster. The third was a 4:57 and I was starting to feel the ankle now. It was just getting tighter. I slowed in the fourth and fifth and cut the run short, turning back for home at Korumburra road. I ran a 4:56 back up Wentworth but the ankle was getting real tight, so bad that I was thinking of walking. It was cold so I decided to keep running and finished with a 5:19. I had run 6.8 km at a 5:06 average pace. I iced up back home and then showered before work.
After work I went out to the interval course and decided to walk out to Townsend bluff. I walked at pretty good pace, mostly around and under 9 mins per km. I could feel the ankle stretching - right at the bottom of the calf - where it meets the achilles. I walked 5 km at better than 9 minute pace and then jogged back the final 300m ( at 5:56 pace). All up the 5.3 km took just over 46 minutes and averaged 8:41 pace. I iced at home, after my showed, and then later applied some heat.
I rested the ankle on Tuesday. It was feeling ok to walk on. I was stretching it with calf raisers as much as possible. I continued the heat treatment with the heat bag and massaging heat into the area.
It was cold on Wednesday morning - really cold, down to ONE degree! I woke, thought about some more rest, but then decided it was feeling better and so set out after a whole lot of stretching. My first kilometre was 5:31 pace. I could feel the stretch in the ankle but it wasn't too bad. I just stayed on that pace not really interested in speed. After the second I was going ok so I decided to pick it up a little. I moved to sub 5 pace and then it went, all of a sudden, with the pain moving into the calf. I stopped at the North school and stretched on the fence there before trying to resume. I jogged a hundred metres or so and just had to pull up. I was 2 km from home and had to limp all the way back in freezing conditions. Fortunately I was rugged up but I was still very, very cold! Despite that I iced up before the shower. It impeded my walking right through the day.
No running on Thursday or Friday. I spent Thursday tree planting on the Bass hills with the school. The calf felt ok. I was slightly stretching it but all was good. After work I went to footy training. I spent time timing the players running sessions, walking repeatedly across the ground to change their pace. I had rubbed heat into it before hand. I could feel the stretch but not pain. I iced at home, after my shower. At night my left leg cramped up and a real pain shot through the leg. The pain stayed after the cramping went so I got up to get an ice pack. On the way down the stairs I slipped and my left leg copped the brunt. The skin came off the knee and shin but it was the big toe that was really hurting. I got up in the morning and spent the day limping around at work. At the end of the day I got home and the toe was real tight inside my shoe. I got it off and noticed the bruising for the first time. The toe nail is blackened and around the base of the toe is bruised. I heat treated the left calf at night.
I wasn't real confident of being able to do much at parkrun at all but went along because that is what we do on Saturday morning. I taped up the left toe and rubbed heat into the left calf. At parkrun I did a whole lot of stretching. I started in the middle of the group, jogging off just to see what I could do. I only got to the toilet block before pulling up. There is a blanket pain in the calf - I can't find a sore spot - so it I doubt it has torn but I felt it would have torn if I had kept running. I decided to walk - the toe was feeling fine with the tape and running shoes on. I walked at some pretty good pace. I could feel the calf on the stretch but it was mostly comfortable, although I did have a little bit of a limp. I did jog twice on down hill sections. I hit just over 6 minute pace the first time and then sub 6 minute pace a little later. It was just a shuffle both times. I caught up with a faster walker, Greg, and walked the rest with him. I only measured 4.8 km and averaged 8:50 pace. My total parkrun time - which included my stop running and a stretch before continuing to walk - was 45:38 and I was placed 62 of the 78 runners and walkers.
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| 25 parkrun Volunteers with the Pacing role last week |
Sunday August 6th - VMA 10 km Road race at BraesideThe VMA 10 km Road Race was meant to be the end of a section - but instead it has turned into a new beginning. I still went to the Road Race, because Heather was running. I had no idea of what I would be able to achieve - except for being pretty sure that a fast 10 km was out of the question.
When we got there I rubbed and massaged heat into my left calf. I had a little jog - quite slow - and then decided to go and sign in to keep my options open. I then did more stretching and jogging and it soon became apparent that it would be madness to attempt running 10 km. I decided to walk the 10 km instead - for recovery. On the slow jog the muscle just felt like it was stretching and not pulling today.
I watched the race start and then took off after them, walking at pace. The muscle was stretching a little but it was pretty comfortable to walk on. As I was walking I decided that I would include some jogging to really work the muscle as much as possible. I walked the entire first kilometre in 8:01, pretty quick walking pace. Right after the 1 km mark I set off on a jog for 200 m. I was around 6 minute pace early and then peaked at 5:47 pace just before stopping. I walked about 250 before another 200 m jog. This time a gradually accelerated to a peak of 4:57 pace and then decelerated. I walked / ran the second kilometre in 7:17.I started the next kilometre with a run. This time I peaked at 4:45 pace early and then had a slow deceleration. The second run in the 3rd km saw a 4:51 peak and then a uniform deceleration. I started the 4th km off with a 350 m run. This time I peaked early at 4:59 pace and then held my pace in the 5:20s for the second half. I followed up with a real short run in the second half of that kilometre and peaked at 5:04 pace. I started the 5th km with a real solid 600 m run. The first half I held at sub 4:50 and the second half at sub 5:20. This one did push the stretching of the calf to the limit but the soreness was just constant and not severe at all. I walked through towards the finish line - this race consists of two 5 km loops - and clocked a 6:17 for the fifth kilometre. I was much quicker than anticipated so I decided to loop back around. I put in a couple of short jogs here - the first peaking at 5:58 pace and the last only at 7 minute pace. I had done enough and so walked through to the 40 minutes and stopped. I had covered 5.48 km and averaged 7:18 pace for the walk / run. It was a real step up from yesterday's parkrun and has set me for a return to running this week.
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| RECOVERY |
Heather ran nicely in her race to take first place in her age group. It was a frustrating day as there were a lot of quality runners around the 37:50 to 40 minute times. It would have been a great race to clock a good time. In addition to that the gold medal winner in my age group ran the event in 41:50, and I pretty confident I could have been under that.
