52 - Local runs, the train and a VCCL run

.... follows 51 - The Stawell Gift

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Friday May 3rd - 85.6 kg

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

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

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

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

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

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

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

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

Monday May 6th to Saturday May 11th

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

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

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

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

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

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

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

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

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

Friday 10th May - day off (6)

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

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

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

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

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

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

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

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

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

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

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

51 - The Stawell Gift

.... follows 50 - setting up for Ballarat and Bendigo Gifts

It has been a long summer of pro-racing and self improvement.  It all culminates at Stawell at Easter.  I have entered four races over the three day carnival - 1600 Frontmarkers, 1600 Restricted (Novice), 1600 Masters and the 3200 Open.

Monday March 11th to Sunday March 17th
Mon 11/3 am:  5.17 km - 5:04 average pace - 4:52 fastest km

I am really watching how I pull up from the Bendigo race.  I will need to get up two days running at Stawell.  I was very stff in the lower legs this morning and suspect I'll need a real slow, short jog on the Sunday and Monday mornings at Stawell - just to get the body moving.

On the drive home from Bendigo I noticed swelling in my (sore) right ankle.  I iced it in the car.  I was a bit stiff when I got out the car so decided not to run on Monday evening.  I cycled 18 km instead.

Tue 12/3 am:  10.10 km - 4:40 average pace - 3:49 fastest km
... km intervals:  4:10 / 3:52 / 3:49

I cycled on Tuesday afternoon getting in 18 km on the bike.  On Wednesday morning I got in a 10 km bike ride, stopping the the Rec Reserve for 20 minutes of running, and then a short ride home.  The ankle feels pretty good after that combination.

Wed 13/3 am:  4.22 km - 4:54 average pace - 4:48 fastest km
Wed 13/3 pm:  Mona fartlek - 6.76 km - 4:26 average pace - 4.82 km MF
... int:  3:49, 3:35 / 3:42, 3:28, 3:41, 3:42 / 3:39, 3:38, 3:41, 3:44 / 3:29, 3:44, 3:54, 3:35

I was really flat for my Mona fartlek on Wednesday evening.  The ankle felt really good all day and was good when I started and through the run.  I just had no energy and was stuck in low gear.  I suspect I am still recovering from Sunday's race.

Thu 14/3 am:  4.20 km - 4:47 average pace - 4:37 fastest km

I cycled out to Cape Paterson and back and then ran off the bike on Thursday morning.  It was a 23 km ride and then another 3 km ride home after the run.

On Friday I started with a 16 km cycle - to get up to 93.4 km of cycling for the week.  I then drove out to the Heathlands for an easy 6 km run.

Fri 15/3 am:  6.05 km - 4:52 average pace - 4:42 fastest km
Sat 16/3 am: 3.33 km - 4:45 average pace - 4:29 fastest km
Sat 16/3 am: parkrun 18:48 (2nd) - 3:45, 3:45, 3:41, 3:51, 3:45

The warm up felt good at Inverloch parkrun on Saturday.  I ran with the lead pack early and then took the lead.  Into the second kilometre a young Leongatha footballer ran to the lead and put a gap on me.  I hauled him back in in the third and then we cruised the fourth.  He sat in behind me until the last 250 metres and then kicked.  It was my best parkrun in some time though.

I was a little sore after the getting home and sitting so I went out for a nice easy (20 km/h average) cycle just to roll the legs over.  It was only 11 km.

Sunday was the Keeping Kids on Track fun run and I was entered in the 10 km.  This is always a tough run - on the gravel which is slippery and reflects heat from the sun at you.  The return is up a nice hill.  Today we had the breeze in our face out there, which was nice, but when we turned body temperatures just shot up without the cooling effect.  I ran nicely, with good times going out.  I slowed coming back but kept the times respectable, even quickening up the hill.  On that course and in the conditions today - warm, sunny and very ho on the return with no breeze in our face - I am very happy with the time.

Sun 17/3 am: warm up - 3.05 km - 4:57 average pace - 4:42 fastest km
Sun 17/3 am: fun run - 10 km - 40:14 - 4:01 average pace - 3:47 fastest km
Sun 17/3 am: cool down - 2.17 km - 5:07 average pace - 5:07 fastest km

It has been a big week with over 9 hours of activity - 59.99 km of running and 104 km of cycling.

Monday March 18th to Sunday March 24th
I started the week with an hour on the bike, covering 24 km.  I ran off the bike - it always feels quite strange, especially on the inside of my upper legs, until I settle into it.

Mon 18/3 am:  4.74 km - 4:55 average pace - 4:44 fastest km
Mon 18/3 pm:  4.84 km - 5:06 average pace - 4:56 fastest km
Tue 19/3 am: 10.07 km - 4:45 average pace - 4:00 fastest km - 3x km intervals
... intervals:  4:00 / 4:00 / 4:00

I felt pretty flat for the interval run on Tuesday morning (after breakfast).  I had a nice dip in the water at Inverloch afterwards though.  It was pretty humid.

After lunch on Tuesday I rode 20 km with Heather and then rode another 17km just before tea.

Wed 20/3 am:  5.56 km - 4:53 average pace - 4:36 fastest km
Wed 20/3 pm:  Mona fartlek - 6.56 km - 4:34 average pace - 4.60 km MF
... int:  4:16, 3:57 / 3:54, 3:52, 4:13, 3:53 / 3:55, 4:01, 3:46, 3:59 / 3:40, 3:47, 3:49, 3:40

As I arrived at my Mona Fartlek session I was, once again, feeling quite flat.  I made a decision to not push too hard, deciding to lift the pace to a cruisy speed.  I was a lot slower than any other Mona but I still got something from the session.

Thu 21/3 - Rest Day (12)

I cycled an easy 21 km on Thursday.

Friday March 22nd - 85.4 kg

Fri 22/3 am:  7.36 km - 4:58 average pace - 4:45 fastest km
Sat 23/3 am: Inverloch parkrun 21:28 (9th) - 4:37, 4:26, 4:23, 4:07, 3:48

Saturday 23rd March - Berwick Gift
Sat 23/3 pm - warmup - 3.40 km - 4:50 average pace - 4:35 fastest km
Sat 23/3 pm - Berwick Gift 3200 m Open - 
Sat 23/3 pm - cool down - 2.01 km - 5:14 average pace

It was 32 degrees and very humid when I ran.  It was the same for everyone but I ran terribly.  I had no energy to go up a gear at any time in the race.  Very disappointing.

Sun 24/3 am:  8.41 km - 5:04 average pace - 4:41 fastest km

Monday March 24th to Sunday March 31st
Mon 25/3 am:  5.11 km - 4:54 average pace - 4:35 fastest km
Mon 25/3 pm:  5.32 km - 4:45 average pace - 4:30 fastest km
... intervals: 100m @ 3:59 / 280m @ 3:41 / 280m @ 3:35 / 270m @ 3:32

On Tuesday morning I ran kilometre intervals at Inverloch in cool, damp and windy conditions.  I ran each interval faster than the previous and actually ran the 3 km faster than the race in the heat on Saturday afternoon.

Tue 26/3 am:  10.05 km - 4:37 average pace - 3:42 fastest km
... intervals: 3:59 / 3:49 / 3:42

Wed 27/3 pm:  Mona fartlek - 6.98 km - 4:18 average pace - 5.02 km MF

... int:  3:47, 3:30 / 3:23, 3:25, 3:31, 3:33 / 3:27, 3:37, 3:17, 3:36 / 3:17, 3:30, 3:27, 3:20

The Wednesday Mona fartlek was the 11th in the current series and, most likely, the last.  It was much better than the past two weeks, notably when I was fresher in the morning.  I even covered the 5 km in the fartlek today - something I only managed to do in three of them.  My interval speeds were still a bit up and down but I was still able to produce speed in that last one.  When I got home I cooled down with a very short 3 km cycle.

On Wednesday afternoon Heather and I rode our bikes 25 km on the Mirboo North / Boolara rail trail.

Thu 28/3 am: 7.18 km - 4:57 average pace - 4:26 fastest km
Thu 28/3 pm: 3.11 km - 4:53 average pace - 4:36 fastest km
Fri 29/3 am: 5.37 km - 4:56 average pace - 4:37 fastest km

On Friday morning i got up and had a short, 15 km, cycle before heading out to Inverloch for a nice warm air run along the coast.

Sat 30/3 am: 3.34 km - 4:55 average pace - 4:31 fastest km
Sat 30/3 am: Inverloch parkrun 19:30 (3rd) - 3:47, 3:55, 3:59, 3:54, 3:56

Sun 31/3 am: 9.82 km - 5:54 average pace - 4:40 fastest km

Monday April 1st to Sunday April 7th
Mon 1/4 am: 5.19 km - 4:43 average pace - 4:23 fastest km - marking the intervals course
... intervals (max pace):  x4 - 3:33, 3:17, 3:15, 3:12
Mon 1/4 pm: 5.17 km - 4:48 average pace - 4:34 fastest km
... intervals (max pace): x5 - 3:49, 3:38, 3:18, 3:16, 3:08

On Monday morning I went out to Inverloch to mark out the Road Runners interval course, hoping to get things rolling again.  Later I returned to run an interval session and to model the pace profile that runners should aim for.

Tue 2/4 am:  10.02 km - 4:42 average pace - 4:01 fastest km

... km intervals x3:  4:01, 4:04, 4:01

Wed 3/4 pm:  7.31 km - 4:46 average pace - 4:30 fastest km

I am now entering a long steady taper towards Easter.  My final Mona fartlek was last week.  This week I ran a similar distance but without the efforts.  I will have some light runs into this Sunday at Ringwood, do some serious runs early next week and then really ease up in the lead up to Stawell.

On Thursday I rode out to Cape Paterson in the cold still air, ran 5 km and then rode home.  It was around 24 km of riding.

Thu 4/4 am:  4.34 km - 4:37 average pace - 4:13 fastest km

Friday April 5th - 85.1 kg

Fri 5/4: Rest Day (14)

Sat 6/4 am: 2.11 km - 5:09 average pace - 4:51 fastest km
Sat 6/4 am: Albert Melbourne parkrun 21:31 (72nd) - 4:17, 4:24, 4:25, 4:41, 3:48

On Saturday was my first ever official run at Albert Park parkrun.  As I am racing tomorrow I took it easy - keeping the heart rate under 150 for the first 4 km.  I picked up the pace in the last for a fast finish.

Sunday April 7th - Ringwood Gift
On Sunday I was set for two 1 mile races - a Restricted and an Open race.I was there nice and early - driving there solo as Heather was running the Run for the Kids.  Forty Five minutes before the run I went for my warm up, running up a track behind the baseball field.  Up the top I rolled my ankle severely and heard a crunch noise.  I got to the bottom - it hadn't bruised or swollen - so I stretched it and continued with the warm up carefully. I could feel it but it was ok when running so I kept going.

In the Restricted race I started 30 metres ahead of Matt - running off 290 metres.  The front marker was on 300 so I started quickly and reeled him in.  From there I led for more than 1 and a half laps before Matt got me.  We were running 1 & 2 for a full lap.  Nearing the home straight I felt the heat coming - the back marker (off 100) passed me but Matt was safely ahead.  I then just ran to get onto the podium with Matt.  It was $40 for 3rd place.  Matt won $120 for first - so I got to stand with him on the podium.

Sun 7/4 am: Ringwood Gift 1600 Restricted warm up - 2.29 km - 4:39 average pace

Sun 7/1 am: Ringwood Gift 1600 Restricted - off 290 m - 4:28.499 (3:25 average pace)
... 3rd - $40

After the race I felt ok but as the ankle cooled down I was in a bit of pain.  It is the same ankle that has caused problems all summer - but the damaged part is on top of the foot.  I decided to pull the pin on the second race and we drove home where I have iced it and used compression all afternoon.  I will sleep with a compression bandage tonight.

I have less than 2 weeks to get it right for Stawell.

Monday April 8th to Sunday April 14th
Rehab - Day 1 - I woke on Monday morning and the ankle, while stiff, wasn't too bad.  Easier to walk on than on Sunday night.  After breakfast I iced the ankle again and then went on the bike for an hour cycle, covering 23 km.  The bike ride really freed up the ankle but I still iced it again straight after the ride.

Later I drove out to Inverloch and walked in the ocean shallows, and even later I went to the Interval session and walked a short distance to test out the ankle.  It actually felt a lot better.  I also had a session standing in the ocean for 15 minutes.

Rehab - Day 2 - On Tuesday morning my right foot/ankle was still swollen but I was walking around pain free.  I have had a good look at it and there seems to be no serious damage / pain.  It is settling down quickly though.  After breakfast I iced the ankle and then headed out to Inverloch to test it out with a run.  I ran without pain and the pace slowly lifted through the run.  I did cover 5 km, then walked in the ocean for 15 minutes - knee deep.  After showering at home I iced it again.  Later in the afternoon I cycled 18 km.

Tue 9/4 am:  5.17 km - 5:08 average pace - 4:48 fastest km
Wed 10/4 am: 8.38 km - 4:47 average pace - 4:30 fastest km

  

The foot felt good on Wednesday morning, although still a little swollen.  I drove to San Remo for a different run, so that I could access the sea water as soon as I finished.  It was a good run with some nice pace at the back end, although I am still a little tight all the way up the right side.  I stood in the cold sea water beside the jetty after the run.  Water is colder at San Remo but I stayed in for fifteen minutes.  The after pic shows that there was less swelling after the run and water treatment.

Later on Wednesday I cycled to the secondary college to run a couple of intervals  and then cycled back.  I ran eleven laps of the track.

Wed 10/4 pm:  4,48 km - 4:48 average pace - 4:29 fastest km
... two 400m intervals:  85s & 3:33 pace / 81 s & 3:20 pace

Thu 11/4 am: 10.41 km - 4:44 average pace - 3:51 fastest km
... intervals:  3:58, 3:51, 3:51

The swelling on the foot was even better today.  I do have a bit of soreness up to the hip and, after the run, I stood in the ocean with the hips in the water this morning.

Friday April 12th - 85.4 kg
Fri 12/4 am: 7.70 km - 4:58 average pace - 4:35 fastest km

Sat 13/4 am: 3.30 km - 4:57 average pace - 4:33 fastest km
Sat 13/4 am: Inverloch parkrun 19:16 (2nd) - 3:45, 3:56, 3:52, 3:52, 3:59

It was back to Inverloch parkrun on Saturday morning for my 230th parkrun.  The right ankle was stiff before I started the warm up but it seemed to warm up ok.  In the run, however, it tightened up and is quite sore now.  I was pushing it early but had to ease a bit when it tightened.  The pain is moving into the lower calf.  Years ago I rolled the ankle and the issues moved from the foot to the calf and then the hamstrings over a decent length of time.  I am hoping it doesn't do the same this time.

Sunday morning I woke and the ankle did have a bit more movement in it but is still quite sore.  It is more in the lower calf today.  I iced it and then cycled 18 km in the morning and then iced it again.  I'll get out to the ocean later and soak it and just keep treating it in the hope that I can run on it in the morning.

Monday April 15th to Friday April 19th
On Sunday night I had a good soak in a hot bath as part of my treatment for the right ankle and leg.  It was still sore in the morning but the limp had all but gone when walking.  I iced the ankle during breakfast and then got on the bike for a 23 km cycle.  There was no soreness at all when cycling.  I iced again anyway when i got home.  After both those icings there the ankle was totally free after settling down.  I stood in the ocean this afternoon and then iced once more before heading out to test the ankle with a jog.  Late this afternoon I ran five loops of the interval course.  I tested it out with a push in the intervals, peaking at 4:12 pace in the second loop.  I pulled up in the third interval and had a little push in the fourth before a constant pace fifth loop.  I got through the run and then walked in knee deep water for 15 minutes.  Later I iced the ankle again.

Mon 15/4 pm:  5.15 km - 5:15 average pace - 4:59 fastest km
Tue 16/4 am:  5.40 km - 5:06 average pace - 4:50 fastest km

The rehab continues.  I wore a compression bandage to bed on Monday night, taking it off during the night.  I was a little sore on Tuesday morning but the ankle had movement.  I iced the ankle and then went out for a sunrise run at the Desal.  I moved ok while running after a slow start.  After the run I iced, showered and then wrapped the ankle in a compression bandage.  I will be wading in sea water after lunch.

The ankle is at a point where it just pulls a bit / catches.  I can run on it ok but have no confidence that I can run at sustained pace.  I did run a 3:55 kilometre on Wednesday and that went well.  I started Wednesday with a cycle.  There is absolutely no soreness when i am on the bike.  After my run I walked knee deep in the ocean for fifteen minutes and then iced back at home.

Wed 17/4 am:  5.32 km - 4:47 average pace - 3:55 fastest km
Thu 18/4 am:  8.08 km - 4:52 average pace - 4:11 fastest km - progression run
... progression:  5:40, 5:15, 5:00, 4:50, 4:54, 4:41, 4:28, 4:11

I have located the sore sot as being right on the back of the heel.  I am able to treat it more directly now - massage - ice - compression - heat.  On Thursday I put sports take tight across the ankle for the run.  It was a slow start but I was running nicely at the end.  Apart from the ankle the rest of the body is great.  It has been a good taper.

Late in the day I went for a quick cycle to get the ankle moving.  I didn't ice after the run and it did not seize up too much in the afternoon as it cooled.

I started Friday with a short 11 km cycle before the drive to Stawell.

The Stawell Gift - Sat 20th April to Mon 22nd April
We started the gift weekend with parkrun at Ararat, where we were staying for the weekend.  I ran a real easy pace, taking more than 25 minutes to complete it.

Sat 20/4 am: Ararat parkrun 25:31 (18th) - 5:17, 5:31, 5:41, 4:46, 4:14

Sat 20/4 am: Frontmarkers warm up - 2.08 km - 4:40 average pace - 4:32 fastest km
Sat 20/4 am: Stawell Gift 1600 m Frontmarkers - 1310 m - 4:32.061 - 3:28 pace
Sat 20/4 pm: Frontmarkers cool down - 2.02 km - 5:40 average pace

This race was all about getting confidence in the ankle.  I ran a slow parkrun at Ararat on Saturday morning, finishing with a little bit in the last 500. The ankle warmed up nicely but I was always aware of it.  With a handful of runners in front of me and the bulk behind I started the race well, picking up one runner early.  I probably could have pushed harder to get the group but I just wanted to get through this race.  I was near the front for a lot of the race but got passed by a lot in the first half of the last lap.  Once out of top ten contention I stopped the hard push and coasted home, running a 4:31.691 off a 290 metre handicap.  After the run I cooled down with a real slow jog and then used the compression bandage and roller.  I rolled some more after removing the bandage.  I did plan to ice it but the ice pack didn't stay cold in the esky.  The ankle pulled up well so there will be at least one more race.

Sun 21/4 am: Novice warm up - 2.19 km - 4;45 average pace - 4:31 fastest km
Sun 21/4 am: Stawell Gift 1600 m Novice - 1305 m - 4:25.204 - 3:23 pace - 9th ($40)
Sun 21/4 am: Novice cool down - 2.39 km - 5:37 average pace

The plan in this race was always to get to the front and try to hold on.  I had hoped to try and kick if or when I got caught but when that time came I couldn't go.  I did lead for the majority of the race, hitting the front after around one lap and then holding it until about 300 metres to go.  I held second place for almost 100 metres and then I was swamped.  I just had nothing in the straight.  It was my fastest run of the season, running at 3:23 pace on average.

The back of the right ankle has been an issue all weekend.  I have been managing it with ice, compression and running with it taped.  Before the second race of the day I rubbed in heat. It was hard work getting up for the second race.

Sun 21/4 pm: Masters warm up - 1.56 km - 4:58 average paceSun 21/4 pm: Stawell Gift 1600 m Masters - 1390 m - 5:02.731 - 3:38 pace
Sun 21/4 pm: Masters cool down - 2,31 km - 5:14 average pace

In the Masters race I was much further back on handicap, at 210 metres.  As such I had quite a few in front of me so the plan was to try and catch them.  I pushed at the start and caught the next runner but the others were spreading on me.  I did race for a bit before they started to pass me but most runners did get me.  I did pass one other runner very late. I was placed 24th of the 30 runners, averaging 3:38 pace for the run.  I don't think that I'll be running two events on the same day at Stawell again though.

Mon 22/4 pm:  2-mile warm up - 3.00 km - 4:54 average pace - 4:31 fastest km
Mon 22/4 pm:  Stawell Gift 3200 m Open - 2710 m - 9:59.757 - 3:41 pace
Mon 22/4 pm:  2-mile cool down - 2.40 km - 5:02 average pace - 4:52 fastest km

On Monday morning I treated the ankle as usual, starting with ice.  I also massaged heat into both legs - calves, hamstrings, quads and glutes, plus the lower back, and had a hot shower. That was to try and freshen them up.  I warmed up ok for the race with a nice 3 km.  the ankle was very stiff early but warmed ok.  I started the race well, catching the first of two slower markers then Sean Quilty and Craig Harris overtook me.  The backmarkers took longer than I expected to get me.  I just kept pushing trying to close the gap on the next front marker, but she was running slightly faster than me.  I pushed it out all the way, running for a good time.  I didn't feel that it would be what I wanted and was absolutely stoked to see that it was under 10 minutes.  I averaged 3:41 pace.  I know I can still improve on that but, after the other disasters in the heat, this was finally an acceptable time.  Sean Quilty won and beat me by almost a minute, averaging 3:18 pace.  Now that is something to strive for!

It has been hard, and the ankle injury for most of the season has been really annoying, but I have really enjoyed the season.  Over the course of the VCCL season and the VAL season I am only down $18 when considering entry fees and prize money.  It was hard work getting the handicap right so next season I don't have to race just to get the handicap adjustments.  I'll probably do a lot of 300 Masters and 800 Open events early in the season with the odd 1600 Masters to get the speed up.  Hopefully I can get the ankle right over winter and do more intensive training.  For most of the latter part of the season I was just running to recover the ankle and the training quality has been down.

Can't wait for the next season.

50 - setting up for Ballarat & Bendigo Gifts

.... follows: 49 - Three (fast?) parkruns and then double gifts at Castlemaine & Daylesford

After five gifts I am starting to find my feet and getting the feel of the racing.  My handicaps are starting to be more competitive too.

Monday January 7th to Sunday January 13th
I had a rest day on Monday, mainly to let my right ankle settle.  It seems that I am not quite over the bug that I had a few weeks ago yet.  I had a dry cough in the warm conditions on the weekend and felt quite chesty on Monday night.

Tuesday 8/1 am:  6.05 km - 4:56 average pace - 4:35 fastest km

Tuesday evening was the Wonthaggi Road Runners first relay race for the season.  I had changed the course from last year with the start and finish at the Guide Park and doing a loop around the Wetlands.  The course was about 1.9 km long.  Each team of three was to run 9 laps between them.  I ran my first loop with Sam Harris, an eight year old, to show him the course.  My second loop I went for it, with plenty of runners to chase on the way around.  I was lost on the third as I had nobody in front (that I could see) and much slower as a result.

Tuesday 8/1 WRR relay warm up:  2.11 km - 4:46 average pace.

Tuesday 8/1 WRR relay lap 1:  1.92 km - 10:33 - 5:29 average pace (with Sam Harris)
Tuesday 8/1 WRR relay lap 2:  1.92 km - 6:59 - 3:38 average pace (3:30 first km)
Tuesday 8/1 WRR relay lap 3:  1.92 km - 7:35- 3:57 average pace (3:49 first km)

Wednesday 9/1: am  10.09 km - 4:52 average pace - 4:33 fastest km

The ankle was stiff on Wednesday morning and a little sore when I started running - more when I static stretch it though.  As it warmed up it felt fine.

On Wednesday night I iced the ankle and then applied heat.  It felt much better for the Thursday afternoon run.

Thursday 10/1 pm  7.79 km - 4:52 average pace - 4:41 fastest km
Friday 11/1 am:  5.50 km - 5:01 average pace - 4:48 fastest km
Saturday 12/1 - Inverloch parkrun - 22:08 - 19th - 4:22, 4:15, 4:20, 4:26, 4:39

On Saturday morning I took it pretty easy at parkrun to save my legs for the Gifts.  I was able to keep my heart rate down below 140 bpm for most of the run but it did go up in the last kilometre.  Slowing didn't help.  In the last couple of hundred metres I put on a bit of a spurt to the line.

Saturday January 12th - Rye Gift
1600 Open warm up:  2.42 km - 4:46 average pace - 4:43 fastest km
1600 metre Open:  1,350 m (250 m) - 4:35.727 - 3:24 pace - 10th of 14 ($25)
It was a warm afternoon with my first race at 4 pm but the breeze kept it cool.  My warm up felt good (the ankle is still sore) and I felt ready for the first race - the 1600 m Open.  I felt that I had a good mark.  Around half the field scratched leaving around 15 runners.  I got off to a good start, picking up some other runners early and was running nicely.  With about 300 to go I ran into third place but was then immediately passed by a faster runner.  The fast runners were coming.  I pushed all the way through to the finish to hold on for tenth place and a $25 payout - my biggest to date.

1600 Masters warm up:  2.03 km - 5:04 average pace - 4:53 fastest km
1600 metre Masters:  1,440 m (160 m) - 5:07.120 - 3:33 pace - 15th of 19
I really struggled to get up for the second race, around 90 minutes later.  The warm up was just hard work.  I did a lot of stretching but the ankle was hurting.  I lined up at the start with Sean Quilty and made a good start, running ahead.  The runners behind me soon started gobbling me up though and Sean ran past nicely.  It was a hard push through to the end for this run.

Cool down:  1.10 km - 5:13 average pace

On Saturday night we slept at Matt's new one bedroom unit in Bonbeach.  It was his first night there.  I slept on a camp stretcher and had a restless night.  I expected to wake up sore but felt ok in the morning.

Sunday January 13th - Frankston Gift
1600 Restricted warm up:  3.43 km - 5:00 average pace - 4:57 fastest km
1600 metre Restricted:  1,300 m (300) - 4:27.390 - 3:26 pace - 1st of 4 ($160)

For first time I went into a race with a plan and a degree of confidence.  The restricted races are for runners who have never won a race before, so the field is less experienced.  It was a small field with only four running (1 scratching) the race.  Three of us were at the front with a back marker a long way back.  My plan was to get in front of the two near me and run hard enough so the back marker couldn't make up the ground.

I started the race well, running into second early and then getting to the lead with 800 to go.  Early on I could see the back marker across the track so I was keeping an eye on his progress.  For the first time I started following the other runners progress by listening to the track commentator.  I was pretty confident that the other front markers wouldn't come back at me but the front marker was gaining.  In the back straight for the last time I really opened up with the wind behind me and found some really nice speed.  As I hit the last straight I was still 50 metres clear but there was no room to relax because he was absolutely flying.  I pushed all the way down the straight, into the wind, never easing up at all.  In the end it was a comfortable win.  I averaged 3:26 pace, right up there with my fastest pace from the 1600 open the previous day.

I won $160 and two bottles of wine.  I was presented with a sash and then got a second as they mistakenly had two printed.

3200 Open warm up:  2.22 km - 4:57 average pace - 4:45 fastest km
3200 metre Open:  2,780 m (420 m) - 10:45.385 - 3:52 pace - 14th (last)
The two miler was four and a half hours after the 1600.  I ate some lunch and then went to the Frankston beach to stand waist deep in the ocean for a bit.  I then spent a bit of the afternoon watching the other races in the shade.  The temperature was rising and it hit 30 by the time I started my warm up.  I just never felt good at all in the warm up.  After the easy run my body just wanted to shut down and it was an effort to get going each time I went to get some run.  I kept drinking water and wore my cap and sun glasses to my starting position.  When the gun went off I just had nothing.  Julian passed my early and my plan was to try and stick with him but there was nothing when I tried to.  It was just a hard slog for seven laps.  Early it seemed I was sticking with those front markers ahead of me but they eventually just pulled away as the front markers picked me off one by one.  I still had the straight to run as the second last runner crossed the line.  I succumbed to the heat and the fatigue and really need to learn how to deal with that.

Upon reflection I really need to get in some multiple runs in the day and also run some effort runs in the heat of the day to get my body used to afternoon summer running.

Monday January 14th to Sunday January 20th
Monday 14/1 am:  5.11 km - 5:16 average pace - 4:52 fastest km
Tuesday 15/1 am:  10.52 km - 4:46 average pace - 4:28 fastest km

I am struggling to recover from the hot 2 miles on Sunday afternoon.  This week I just have no energy.  The Tuesday run was under the warm sun too and I really dropped a huge amount of sweat.  I weighted myself when I got up and was 85.9 kg.  I then ate breakfast and had my run, weighing in again at 84.7 kg.  I have decided that I need to eat something after the run from now on.  I slept on Tuesday afternoon and then went for a swim at Inverloch.  That freshened me a little.  It was still an early night though.

Wednesday 16/1 am:  Mona fartlek - 6.80 km - 4:25 average pace - 4.81 km MF
..... int:  4:00, 3:42 / 3:40, 3:31, 3:44, 3:36 / 3:34, 3:47, 3:41, 3:43 / 3:31, 3:35, 3:37, 3:35

I have decided that I need to build more stamina as well as speed and another series of Mona Fartleks is due.  On Wednesday morning, with stiff ankles and a sore back, I headed out to start a new series.  My hope was to get to 6.8 km for the first one and I just got there so i have to be happy with that.  My speed was really inconsistent and that is a reflection of how flat I am at present.  I was truly spent at the end of the run.  Energy levels are really low now.  I had breakfast after I got home.

I weighed in on Wednesday when i got up, weighing 85.6 kg.  After running (and having breakfast) I weighed in at 85.0 kg.

Wednesday 16/1 pm:  5.82 km - 5:11 average pace - 4:53 fastest km
Thursday 17/1 am:  10.02 km - 4:47 average pace - 4:18 fastest km
Friday 18/1 am: 8.53 km - 4:53 average pace - 4:32 fastest km
Friday 18/1 am: 2.16 km - 4:34 average pace - 4:30 fastest km

On Friday we drove to Echuca to help our son pack up his unit.  It was cool in the south buy near 40 degrees when we arrived.  It did cool overnight though.  The ankle pain is more on the inside of the right heel now - more a stiffness than a pain that goes away when warm.  It was stiff at the start of the Saturday morning warm up though.

Saturday 19/1 am:  3.08 km - 4:50 average pace - 4:25 fastest km
Saturday 19/1 - Echuca parkrun - 18:56 - 1st - 3:50, 3:41, 3:44, 3:49, 3:50

Sunday 20/1 am:  10.83 km - 4:35 average pace - 3:54 fastest km

Monday January 21st to Sunday January 27th
Mon 21/1 am:  8.05 km - 4:57 average pace - 4:24 fastest km
Mon 21/1 pm:  4.52 km - 4:47 average pace - 4:36 fastest km

Tue 22/1: Rest Day (14)
On Tuesday I had a day off to give the body a rest.  This followed 14 days straight running.

Wed 23/1 am:  Mona fartlek - 7.02 km - 4:16 average pace - 5.02 km MF
..... int:  3:44, 3:34 / 3:36, 3:24, 3:20, 3:26 / 3:20, 3:22, 3:24, 3:34 / 3:16, 3:26, 3:31, 3:40

Before starting the Mona fartlek on Wednesday morning I felt good after a day off.  As I started the 5 minute warmup the right ankle was stiff and sore as it warmed up, but it did warm up and the soreness disappear.  I covered 200 metres extra this week, pretty much all in the 20 minute Mona session.  The speed was much better but I was heavily fatigued in the second half and the legs were jelly like.  I dropped off a little through the 30 second intervals and dropped off a lot, albeit from a strong starting point, in the 15 second intervals.

Later on Wednesday we had our second set of Relay runs with the Wonthaggi Road Runners.  The ankle was sore in the warm up and stayed sore.  I ran ok but was slower in each of the relay legs I ran.  At home I iced the ankle and then applied heat.

Wed 23/1 pm:  warmup - 1.87 km - 4:49 average pace
Wed 23/1 pm:  WRR relay leg 1 - 1.91 km - 7:21.7 - 3:49 / 3:53 - 3:51 average pace
Wed 23/1 pm:  WRR relay leg 2 - 1.92 km - 7:31.1 - 3:52 / 3:58 - 3:55 average pace
Wed 23/1 pm:  WRR relay leg 3 - 1.92 km - 7:35.9 - 3:56 / 4:00 - 3:57 average pace
Wed 23/1 pm:  cool down - 1.31 km - 5:05 average pace

I woke up on Thursday morning and, while the ankle was stiff, I actually felt ok.  I went out to the Desal for a longer run.  It was slow for the first few hundred but when the ankle warmed up I felt good and ran with better pace than expected.

Thu 24/1 am:  10.42 km - 4:48 average pace - 4:37 fastest km
Fri 25/1 am:  5.02 km - 4:49 average pace - 4:17 fastest km

With 40 plus degrees due on Friday I was out at Inverloch early for my short, sharp run.  I was running before 8 am and the thermometer was already 30 plus.

Sat 26/1 am:  2.66 km - 4:50 average pace - 4:41 fastest km
Sat 26/1 - Inverloch parkrun - 18:50 - 3rd - 3:40, 3:43, 3:47, 3:48, 3:51
Sat 26/1 am:  2.50 km - 4:59 average pace - 4:53 fastest km

On Saturday morning I felt pretty good running at parkrun.  The ankle area is feeling much better.  I got held up at the start but then ran into second place before losing one position in the last kilometer and a half.  The pace did drop off a touch trhough the run and I need to work on that now.

Sun 27/1 am:  2.21 km - 4:55 average pace - 4:41 fastest km
Sun 27/1 Kilcunda Lobster Fest. fun run - 10 km - 4:16 average pace - 3:53 fastest km
Sun 27/1 am:  2.00 km - 5:03 average pace - 4:58 fastest km

On Sunday morning we ran the inaugural Kilcunda Lobster Festival fun run, raising funds for clean oceans.  There were not a lot of runners.  I ran to the front early and got a bit of a lead, stopping for a drink at the turn around.  I was the first one back and won a Lobster Lunch (value $64) for the run.

Monday January 28th to Sunday February 3rd
Mon 28/1 am:  6.14 km - 5:11 average pace - 4:51 fastest km

Later on Monday, when walking over rocks at the beach, I slipped and crashed down on my backside giving myself a sever corky in the left bum cheek.  It was very stiff and sore on Monday night but I got up and got moving on Tuesday morning and was able to run, loosening it up a little.  It did restrict the running pace though.  I ran some kilometre intervals and the best I could run was a 4:02.

Tuesday was the first day of my 12 months leave (with school starting back today).  I am on half pay long service leave until May and then leave without pay for the rest of the 12 months.

Tue 29/1 am:  10.04 km - 4:46 average pace - 4:-2 fastest km - kilometre intervals
.... intervals:  4:04 (3rd), 4:11 (6th), 4:02 (9th)

Wed 30/1 am:  Mona fartlek - 6.91 km - 4:20 average pace - 4.92 km MF
..... int:  3:51, 3:33 / 3:34, 3:25, 3:33, 3:35 / 3:33, 3:39, 3:39, 3:25 / 3:27, 3:29, 3:35, 3:37

I was incredibly stiff and sore at the start of the Mona Fartlek on Wednesday.  I had rubbed heat into the left buttock and the right ankle was stiff.  All was good by the end but it was a slow start and a shorter distance covered than the previous week.

Thu 31/1: Rest Day (8)

Friday 1st February - 86.6 kg

Fri 1/2 am:  10.41 km - 4:41 average pace - 3:49 fastest km

I felt ok when I got up on Friday morning but I did rub heat into the corked buttocks.  The legs were stiff at the start of the run and I felt lop-sided, left buttocks and right ankle, as I got going.  When I warmed up all was fine.

I volunteered at parkrun on Saturday morning as I was running in the Parkdale Gift later in the afternoon.  It was a very hot day, getting up to 35 degrees.  I never felt good at any time while preparing to run and I didn't run at my peak.  I really need more afternoon work.

Saturday February 2nd - Parkdale Gift
800 Open warm up:  2.05 km - 4:49 average pace - 4:40 fastest km
800 metre Open:  686 m (114 m) - 2:17.931 - 3:21 pace - 13th (last) in heat
800 Open cool down:  1.09 km - 4:58 average pace

I just never felt good at all.  The right heel was sore and I felt tight in the hamstring.  I averaged 3:21 pace and I did slow a bit in the second half.

1600 Open warm up:  2.24 km - 4:56 average pace - 4:52 fastest km
1600 metre Open:  1,340 m (260 m) - 4:50.279 - 3:37 pace - 25th of 27
1600 Open cool down:  2.31 km - 6:24 average pace

In the 1600 I had a couple in front of me, one about 40 metres.  I started off getting closer but I just had nothing the give.  The race was at 7:40 in the evening and it was still over 30 degrees but a bit of the course was in shade.  The pace and time were disappointing.

Sun 3/2 am:  7.10 km - average pace 5:19 - 4:56 fastest km

Monday February 4th to Saturday February 9th
Mon 4/2 am:  6.03 km - 4:47 average pace - 4:26 fastest km
Mon 4/2 pm:  7.75 km - 4:35 average pace - 4:03 fastest km - interval workout
.... 350s (pace):  3:24, 3:06, 2:59 / 800: 3:24 / 350: 3:06

In order to get the body used to afternoon running I ran my first "torture" session out at the Desal.  The short sprint, around 350 metres, is on the path out TO the bird hide.  I ran three of them, then an 800 back to the bird hide (segment) and finished with another 350.  The first short sprint was never going to be real fast as I was still warming up.  I was happy with the second (3:06 pace) and very happy to get under 3 minute pace for the third.  The 800 was a little disappointing but it was mostly into the wind,  The final 350 was also at a good pace.

Tue 5/2 am:  10.03 km - 4:44 average pace - 3:59 fastest km - stairway intervals
.... three fast intervals:  4:21, 4:04, 3:59

My weight is fluctuating quite a bit at the moment as I am trying to get it down a little.  On Tuesday morning, before my run I weighed in at 84.9 kg and then after the run, and after breakfast, I was down at 83.7 kg.  On Wednesday morning, and I did eat a bit on Tuesday, I weighed in at 86.0 kg.

Wed 6/2 am:  4.54 km - 5:04 average pace - 4:57 fastest km
Wed 6/2 pm:  Mona fartlek - 6.90 km - 4:20 average pace - 4.90 km MF
..... int:  3:45, 3:30 / 3:29, 3:27, 3:36, 3:39 / 3:33, 3:37, 3:25, 3:39 / 3:28, 3:33, 3:36, 3:40

This Wednesday I moved my Mona Fartlek to the afternoon to get another workout in the heat of the day.  I got out there around 6 pm, after doing some tutoring.  It was still around 30 degrees, humid, with a strong easterly blowing - running with the wind OUT and into it BACK.  It was hard work all the way.  I was ahead of pace on the way out but slowed on the way back into the wind.  The intervals were not too bad, where I really struggled was in the recovery sections which were really slow.  I did drop off in the 15s at the end again, but not as badly as a couple of weeks ago.  I was really spent at the end.

Thu 7/2 am:  6.01 km - 4:53 average pace - 4:43 fastest km

Friday 8th February - 85.6 kg

Fri 8/2 am:  8.77 km - 4:58 average pace - 4:33 fastest km
Sat 9/2 am:  3.29 km - 4:48 average pace 4:24 fastest km
Sat 9/2 - Inverloch parkrun - 19:05 - 3rd - 3:40, 3:54, 3:56, 3:53, 3:41

An interesting parkrun on Saturday morning.  The ankle took a bit to warm up but was ok by the time I started.  It was a real fast start so I just let them go for t and then started reeling them in one-by-one.  I got to third but there were two quickies out front and I wasn't going to catch them unless they slowed.  I had a runner move up behind me and decided to push to make him work to get past me.  He didn't go past.  In the last kilometre we had a chat and in the last few hundred he pushed and urged me too - hence the quick finish.

Sunday February 10th - Ballarat Gift

1600 Masters warm up:  3.31 km - 4:43 average pace - 4:33 fastest km

1600 metre Masters:  1,415 m (185 m) - 4:51.218 - 3:26 pace - 16th (of 22) in final

1600 Masters cool down:  2.30 km - 5:13 average pace

I went out hard in this race, feeling that my handicap was realistic.  The speed dropped off in the second half and I lost my fight as I started getting overtaken. I finished about 2/3 of the way back in the field.  I was much happier with the time and the average pace.  This is my fastest run without spikes.  I've been running in the adizeros lately because of the ankle soreness.

1600 Open warm up:  3.01 km - 4:52 average pace - 4:37 fastest km

1600 metre Open:  1,340 m (260 m) - 4:41.347 - 3:30 pace - 26th (of 28) in final

1600 Open cool down:  1.22 km - 5:07 average pace

The challenge - to run well in a second race for the day, and this one had my son Matt running behind me.  The pace is pretty hot this far into the season and a few seconds off pace is diabolical.  I was a few seconds off.  I ran in spikes for the first time since Frankston and I just don't know if they help or not.  I started well but had nowhere to push up to when the runners started getting me from behind.  I wasn't really making ground on those in front either.  The average pace was 3:30 and Matt didn't catch me (2 seconds behind) so there were some positives.  I need to start measuring splits so that I can gauge how I'm travelling through the race (although I'm pretty sure I know).

Training this weeks will step into sustained pace and trying to get to the point where I can run between 3:35 and 3:40 pace comfortably (and with a step up).  I did get a whole lot of direction out of the Ballarat Gift.

I ran 12.6 km for the day.  Tonight I iced the right ankle.

Monday February 11th to Sunday February 17th

Mon 11/2 am:  4.20 km - 5:03 average pace - 4:44 fastest km

Mon 11/2 pm:  7.80 km - 4:30 average pace - 4:01 fastest km - interval workout

.... 350s (pace):  3:24, 3:20, 3:12 / 800: 3:28 / 350: 3:21

On Monday afternoon I went out to the Desal for another interval session in the heat of the day out there.  It was a bit cooler this week but still under a hot sun.  I had my watch set to alert pace with the setting between 3:35 & 3:40 - so this week I was much more controlled.  That was the aim - to run with control and something more to give - and I feel I achieved it.  In the 800 I was able to pick up speed - move to another level - neat the end, stepping up twice.  I have been running to frantically at the Gifts and I today I found that I can run with control and not be any slower.

Tue 12/2 am:  10.02 km - 4:52 average pace - 4:31 fastest km
Wed 13/2 am:  4.13 km - 4:57 average pace - 4:23 fastest km - progression
Wed 13/2 pm:  Mona fartlek - 6.94 km - 4:19 average pace - 4.91 km MF

..... int:  3:53, 3:38 / 3:37, 3:33, 3:43, 3:43 / 3:43, 3:30, 3:29, 3:35 / 3:31, 3:26, 3:35, 3:39

After tutoring on Wednesday I headed to the Guide Park for my fifth run in three days, a Mona Fartlek at the Guide Park.  With my focus on more controlled running this week I was slower in the intervals but quicker in between.  Overall I ran slightly further in the 20 minute Mona and a bit more further in the warm up / cool down at the start and end.  It was a little disappointing as I wanted to get a 7 km in but I have worked the legs a bit this week with 33 km in 3 days to follow up the 12 of warm ups and racing on Sunday.

Thu 14/2: Rest Day (13)

Thursday was spent travelling to Echuca for the Riverboats Music Festival - Fri, Sat & Sun.  We will be returning home on Monday.

Fri 15/2 am:  9.57 km - 4:53 average pace 4:28 fastest km

On Friday morning, after a day off running, I woke up feeling good but when I started running there was stiffness everywhere.  My right ankle, behind the left knee - towards the top of the calf - and my right hip were all slow to get going.  It was just a plod early on, starting with a 5:29.  In the second kilometre I started to move better with a 5:08 but I stayed at that pace for the third.  By the sixth and seventh I was starting to move freely and then I ran a 4:28, comfortably, for the eighth.

Sat 16/2 am:  2.81 - 5:08 average pace

Sat 16/2 - Echuca parkrun - 20:08 - 5th - 3:59, 4:05, 4:10, 3:55, 3:55

Sat 16/2 am:  1.58 - 4:45 average pace

Sun 17/2 am:  11.13 km - 4:56 average pace - 4:45 fastest km

Monday February 18th to Sunday February 24th

Monday morning started in Echuca, at the Pevensey motel, under a warm and threatening sky.  The legs were terribly stiff as I set of trudging along while the right ankle and left knee warmed up.  Once they were warm I was running nicely but I did stop to stretch quite a few times along the way.  The corellas in the port were deafening as they flocked above the river red gums.  We have been travelling to Echuca for a little over two years know as Matt was working in Moama.  He is now back in Melbourne so our visits will also stop - so this run was a farewell run.  We have now been to the past three Riverboat Music festivals here so we may be back for a fourth this time next year.

Mon 18/2 am:  6.21 km - 4:50 average pace - 4:30 fastest km

Mon 18/2 pm:  5.86 km - 4:40 average pace - 4:04 fastest km - interval workout

.... 350s (pace):  3:??, 3:12, 3:09, 3:02

I'm a bit over the soreness in the right ankle so I have started really working on it from Monday evening, with frequent ice and heat packs on it while resting.

Tue 19/2 am:  10.64 km - 4:55 average pace - 4:43 fastest km

On Tuesday Heather and I dusted off the bicycles and rode out to the Mouth of the Powlett for a picnic lunch.  It was a 28 km round trip.  The long vision for the cycling will be the Great Victorian Bike Ride in November and there will need to be a lot of cycling between now and then.  In thinking about it the cycling may help the running (an soreness) too.  Last year my running peaked mid year after a bit of cycling in April.  I was very sore after the ride and carrying a back pack didn't help.

On Wednesday morning I woke up feeling ok but decided not to have the morning run and go into the afternoon fartlek a little fresher.  I cycled instead, getting in 16 km and a bit quicker than the previous day.

The Mona fartlek, late in the day, was disappointing - falling just short of 7 km.  I ran out into the breeze and just had nothing in the first interval.  I did quicken up as the run progressed.

Wed 20/2 pm:  Mona fartlek - 6.99 km - 4:19 average pace - 4.95 km MF

..... int:  3:51, 3:34 / 3:39, 3:32, 3:35, 3:32 / 3:31, 3:34, 3:28, 3:25 / 3:22, 3:30, 3:26, 3:27

Thu 21/2 am:  5.14 km - 4:57 average pace - 4:41 fastest km
Thu 21/2 pm:  5.41 km - 4:45 average pace - 4:32 fastest km
Thu 21/2 pm:  5.06 km - 5:37 average pace - 5:21 fastest km

I ran three times on Thursday, after breakfast, after lunch and then with the Headlampers late in the afternoon.  I had to do a bit of work to get going this morning as I had a bit of stiffness from the late afternoon run on Wednesday.  The lunch run was much more fluent and I just ran easy with the group in the third run.  The body feels good and I am continuing the ice then heat treatment of the right ankle/heel area.

Friday February 22nd:  85.9 kg

Fri 22/2 am:  8.31 km - 4:51 average pace - 4:16 fastest km

On Friday morning I got up feeling pretty stiff.  My first kilometre was a 5:48, the slowest for a long time.  As the body loosened the pace picked up though and my eighth was a 4:16.  This was my FIFTH run in a 38 hour period, where I covered 30 km all up.  After the run I weighed in at 84.7 kg, a drop of 1.2 kg during the run and recovery.

I followed up with a 17 km cycle later in the morning to take my weekly total to 61 km.

Sat 23/2 am:  3.27 km - 4:53 average pace 4:25 fastest km

Sat 23/2 - Inverloch parkrun - 19:39 - 2nd - 3:30, 4:05, 4:12, 3:41, 4:09
... 1000 / 500 intervals: 3x intervals - 3:30, 3:36, 3:41 & 3:36 (500 m)

Inverloch parkrun on Saturday for my 223rd parkrun and 187th at Inverloch.  The plan today was for three one kilometre intervals with a 500 rest in between.  We had a young fast runner who went to the front early and I sat with him for that first interval, running a 3:30.  I followed up with a solid 3:36 and was sitting on 3:38 pace for the third before going up the hill and losing speed.  I finished with a nice solid 500 at 3:36 pace.

Sun 24/2/am:  8.36 km - 4:57 average pace - 4:23 fastest km

On Sunday morning I ended the week with a nice easy Heathlands run.

Monday February 25th to Sunday March 3rd

Given that we had some relay runs on Monday evening I took the morning off and cycled 20 km instead.  At the Road Runners races I decided to run 400 on / 400 off intervals with a shorter interval of about 230 metres to end each race.

25/2 pm - warmup: 2.10 km - 4:52 average pace - 4:47 fastest km

25/2 pm relay #1:  1.83 km - 3:52 average pace - intervals: 3:10, 3:30, 3:29 pace

25/2 pm relay #2:  1.84 km - 4:03 average pace - intervals: 3:15, 3:33, 3:28 pace

25/2 pm relay #3:  1.85 km - 4:09 average pace - intervals: 3:15, 3:37, 3:31 pace

25/2 pm cool down:  0.7 km - 5:43 average pace

26/2 am:  10.07 km - 4:42 average pace - 4:01 fastest km - km intervals x3

... intervals (pace):  4:11, 4:05, 4:01 - 3rd, 6th & 9th

On Tuesday afternoon I cycled 17 km and then cycled again, out to Cape Paterson and back, on Wednesday morning, covering 25 km.  I can feel the benefits.

27/2 pm:  1.50 km - Mona warm up - 4:48 average pace - 5:03 & 4:17

Wed 27/2 pm:  Mona fartlek - 7.03 km - 4:17 average pace - 4.94 km MF

..... int:  3:41, 3:29 / 3:31, 3:26, 3:36, 3:41 / 3:26, 3:33, 3:48, 3:29 / 3:25, 3:28, 3:25, 3:38

It was hot and windy late on Wednesday afternoon for the Mona fartlek session.  The easterly was behind me on the way out.  I was further than other weeks and sweating up big.  On the turn I was running into a blustery wind.  It really hit me hard in the third 30 second effort and affected the time.

Thu 28/1 am:  10.13 km - 4:48 average pace - 4:27 fastest km

Fri 1/3 am: 8.29 km - 4:56 average pace - 4:35 fastest km

Friday 1st March - 85.8 kg

Sat 2/3 am:  3. km - 4:52 average pace 4:20 fastest km

Sat 2/3 - Altona parkrun - 19:12 - 3rd - 3:45, 3:55, 3:50, 3:46, 3:47

Sun 3/3 am:  8.25 km - 4:50 average pace - 4:34 fastest km

There was some late summer heat on the weekend with temperatures not dropping below 20 degrees overnight and into the mid 30s, pushing 40, on Thursday to Sunday.  I was pretty happy with how my body handled the heat.  Maybe I am starting to acclimatise (just as summer has ended).

Monday March 4th to Saturday March 9th
Mon 4/3 am:  7.18 km - 4:48 average pace - 4:37 fastest km
Mon 4/3 pm:  6.00 km - 4:36 average pace - 4:13 fastest km - interval workout
.... 350s (pace):  3:28, 3:18, 3:14, 3:04

Tue 5/3 am:  10.05 km - 4:49 average pace - 4:14 fastest km

On Tuesday morning I felt quite sore and took forever to get from plodding to running.  I decided before the run to NOT run kilometre intervals and, instead, built up the pace.  The first kilometre was run in 5:35 and the last in 4:14 - a massive progression.

Late on Tuesday I cycled for just over 30 minutes, covering almost 14 km.  I repeated the cycle in reverse on Wednesday morning for another 13 plus km ride.

Wed 6/3 pm:  Mona fartlek - 7.04 km - 4:16 average pace - 5.02 km MF

..... int:  3:46, 3:35 / 3:35, 3:29, 3:36, 3:27 / 3:20, 3:22, 3:14, 3:32 / 3:27, 3:24, 3:32, 3:33

After tutoring on Wednesday afternoon I went out for my eighth Mona fartlek in this series.  I covered my longest distance (just) and ran more then 5 km for the 20 minutes.  At the moment I am doing a series of online challenges called "the iconic".  This run completed a set of three 30 minute sessions and won me a $75 voucher.

Thursday March 7th - rest day (20)

After TWENTY days of running I gave my body a rest - will actually be a two day rest - leading into the Bendigo Gift.  I did cycle 23 km out to Cape Paterson and back.

Friday March 8th - 85.3 kg

Friday was a second rest day in a row - the first double "day-off" for a long time.  I did cycle 20 km after breakfast though.

Sat 9/3 am:  3.07 km - 4:52 average pace 4:23 fastest km
Sat 9/3 - Inverloch parkrun - 19:46 - 2nd - 3:53, 3:59, 4:05, 4:02, 3:46

After a 36 hour break from running I found it slow going getting my body up and going again on Saturday at parkrun.  I never really felt "right" all the way through both runs but was able to finish with some speed in the last kilometre.  I should be better tomorrow for the hitout though.

Sunday March 10th - Bendigo Gift
I went into the Bendigo Gift reasonably fresh - cycling instead of running on Thursday and Friday and then a nice little loosener on Saturday.  With the race around 4 it started raining around 2:30 when a storm went over.  The temperature dropped a bit.  It was clearing half an hour or so later when Matt and I started our warm-up.

1600 Frontmarkers warm up:  4.15 km - 4:39 average pace - 4:29 fastest km

1600 metre Open:  1,315 m (285 m) - 4:27.088 - 3:23 pace - 10th (of 17) in final
1600 Open cool down:  7.12 km - 5:10 average pace - 4:53 fastest km

I felt ok at the start of the race - not exactly jumping out of my skin but ok.  The cloud was clearing and it was coming out steamy at the start.  I got off to a good start, picking up several in front of me but there were three I didn't get.  In retrospect I could have gone harder and got them but what would that have meant at the end of the race?  I went quite a way before I was overtaken and was still in the top 8 (in the money) as I got to the final bend.  I should have pushed harder a little earlier but didn't react until two runners passed me, then it was too late to get them back.  I finished tenth and it was my fastest pace (3:23) yet for a mile race.

Upon reflection I felt my race was much better controlled and I was more relaxed when running.  I do feel that I should have gone with the first runner who overtook me and picked up the three front-markers that I didn't get in the end.  I should have / could have gone harder a little earlier at the end.  It was a great learning experience though.

Matt and I ran 7 km around Bendigo as a "cool down".