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

 ..... follows: 68 - A new year & back to Running FAST

I start this blog in lockdown for (hopefully) a few days.  My training runs have got faster and there is a little bit of progress at parkrun but a lot of improvement is needed.  In 2020 I was all set to go with the Aths Victoria cross country season, running for the VCCL but Covid put an end to that.  I am hoping for some action in winter this year and will be training to prepare for that season, and hopefully a return to some more sub 4 minute running.

Monday February 15th to Sunday February 21st
I started the new week with a challenging combination of hills - running my three hills of Cameron, Bilson & Watt streets - and intervals.  My run was 1600 light then 400 hard.

Mon 15/2 am:  9.49 km - 4:43 average pace - 4:15 fastest km - Max HR 160 (Ave 141)
Tue 16/2 am:  6.53 km - 4:56 average pace - 4:25 fastest km - Max HR 160 (Ave 138)

Each day in lockdown I am cycling with a 32 km cycle on Sunday and another 14 km on Monday.  I cycled another 24 km after work on Tuesday.

Wed 17/2 am:  5.83 km - 4:51 average pace - 4:29 fastest km - Max HR 152 (Ave 138)

Thursday was a running rest day and it was replaced with a 21 km cycle out to Cape Paterson and back for a sunrise view.

Fri 19/2 am: 8.45 km - 4:54 average pace - 4:30 fastest km - Max HR 165 (Ave 141)

It was incredibly humid at Koonwarra parkrun on Saturday morning.  I ran ok but was not feeling challenged in the cardio area - I was able to greet runners all the way back.  My ave stride length is a concern.  It is 11cm shorter than my fast running stride.

Sat 20/2 am:  2.76 km - 5:04 average pace - 4:58 fastest km - Max HR 151 (Ave 133)
Sat 20/2 am: Koonwarra pakrun 21:?? - 4:11, 4:15, 4:20, 4:22, 4:25 - Ave 4:19 - Max HR 168
Sun 21/2 pm:  5.00 km - 4:42 average pace - 4:25 fastest km - Max HR 162 (Ave 147)

Monday February 22nd to Sunday February 28th
I started the last week of summer with a longer run, pushing past the 10 km.

Mon 22/2 am:  10.58 km - 4:56 average pace - 4:41 fastest km - Max HR 152 (Ave 135)
Tue 23/2 am:  7.70 km - 4:51 average pace - 4:34 fastest km - Max HR 161 (Ave 143)
.... 400m intervals (x3) - ave pace:  4:13, 4:03, 4:00

I have a bit of a chest cold at the moment so I ran on Wednesday morning with my long sleeved riding shirt on and heated up a bit - it was a cool morning.  I ran a 10 km course around town and was happy with the back end.

Wed 24/2 am:  10.09 km - 4:52 average pace - 4:33 fastest km - Max HR 154 (Ave 137)

Thursday was a rest day with a 21 km cycle out to Cape Paterson and back before breakfast.

Fri 26/2 am:  7.81 km - 4:54 average pace - 4:04 fastest km - Max HR 166 (Ave 141)
.... 4x 120m intervals & 1 km interval (ave pace):  3:45, 3:43, 3:18, 3:24 & 4:04 (1 km)

On Saturday it was off to Koonwarra for my fourth consecutive run at parkrun there.  I put in a good warm up and was running with Matt Dube at a nice pace - as quick as I've been all year.  We had to stop for about 20 seconds in the 4th km - where there are doing works - and then in the last few hundred metres my foot gave way so it was a struggle to the line.  After wearing boots to work all week the outside of my right foot had been sore.  In the run all was going well but then it just pulled tight, right under the foot.  My average stride length was UP to 157 cm, a 2 cm improvement on average.

Sat 27/2 am:  3.23 km - 4:53 average pace - 4:39 fastest km - Max HR 156 (Ave 146)
Sat 27/2 am:  Koonwarra parkrun - 21:  - 4:03, 4:06, 4:11, 4:20, 4:24 - Ave 4:13 - Max HR 168

Run New Zealand - Gisborne

Sunday was a (forced) rest day but I did walk around the triathlon at Elwood a bit in the morning then out at the beach in the afternoon.

Monday March 1st to Sunday March 7th
I rested the foot again on Monday but I did cycle in the morning and then walked 3.5 km after work.  On Tuesday I drove over to Korumburra to feed my daughter's dogs so there was no time for a run or cycle.  

I did get up for that first run on Wednesday morning and was very tentative at first.  My first kilometre was a 6:42 but by the fourth I was running at sub 5:30 pace.  The foot was fine but a bit stiff.  It was ok under the foot where it pulled on Saturday but sore on the outside (where the initial soreness began).  After the run I rolled it with a cricket ball and iced the bottom of the foot.

Wed 3/3 am:  4.70 km - 5:56 average pace - 5:30 fastest km
Thu 4/3 am:  4.39 km - 5:35 average pace - 5:08 fastest km - Max HR 157 (Ave 137)
Fri 5/3 am:  5.71 km - 5:20 average pace - 5:05 fastest km - Max HR 157 (Ave 142)

My Friday run was an improvement on Thursday and Thursday an improvement on Wednesday.  My foot is very stiff early on and it hurts on the outside edge.  On the Friday run, as I turned a corner late in the run, there was a slight pull from underneath but apart from that the underneath has been quite good.  I have been rolling it and icing it all week.

On Saturday morning I drove over to Phillip Island with Etsuko for my fourth Phillip Island parkrun.  The sky was beautiful as I headed down to the parkrun start on my warmup, with a beam of light escaping the clouds and travelling across the waters of Westernport.  My warmup was slow and steady but there were no foot flareups - just a bit of soreness.  In parkrun I started slowly and got faster as the run progressed.  I got through without any flare ups, running under 24 minutes.

Sat 6/3 am:  2.04 km - 5:35 average pace - 5:20 fastest km - max HR 159 (Ave 144)
Sat 6/3 am:  5km PI parkrun - 23:49 - 4:53, 4:56, 4:42, 4:43, 4:34 - Max HR 166 (Ave 155)

Sun 7/3 am:  7.34 km - 5:09 average pace - 4:46 fastest km - Max HR 153 (Ave 143)

Monday March 8th to Sunday March 14th
With a day off for the Labour Day long weekend I had some time to put in a slightly longer run so headed out to the Desal for two small loops and the big loop.  I was pretty happy with my right foot - it was still a little sore / stiff on the outside but is fine underneath.  I was happy with my pace progression.

Mon 8/3 am:  10.30 km - 4:56 average pace - 4:39 fastest km - Max HR 158 (Ave 145)
Wed 10/3 am:  7.98 km - 5:00 average pace - 4:49 fastest km - Max HR 154 (Ave 140)

I could not be bothered getting out of bed on Thursday morning when the alarm went off - it was cold and dark.  Instead I went to Headlampers after work and ran a slow 10 km.

Thu 11/3 pm:  10.39 km - 5:51 average pace - 5:38 fastest km
Fri 12/3 am:  5.03 km - 5:04 average pace - 4:52 fastest km - Max HR 150 (Ave 138)

Saturday morning was a Koonwarra parkrun and Brett and Emma were there with my new baby grandson, Jack Millar Scorah.  Emma just waited while Brett ran and I got to see Jack for a bit after parkrun.  My foot was good on a limited warm up and I managed to get back in under 22 minutes, taking it easy.

Sat 13/3 am:  1.33 km - 5:09 average pace - Max HR 158 (Ave 145)
Sat 13/3 am:  Koonwarra parkrun 21:55 - 4:18, 4:17, 4:24, 4:35, 4:49 - ave 4:26 - Max HR 164

On Sunday I had the morning off, instead watching Matt in a triathlon at Brighton.  I later cycled 21 km in the afternoon.

Monday March 15th to Sunday March 21st
It was a coldish start on Monday morning and I went for a short run looping around the rec reserve area.  The foot is feeling much better.

Mon 15/3 am:  6.90 km - 4:57 average pace - 4:45 fastest km
Tue 16/3 am:  11.07 km - 4:53 average pace - 4:37 fastest km x2 - Max HR 159 (Ave 140)
Wed 17/3 am:  7.24 km - 5:10 average pace - 4:50 fastest km - Max HR 160 (Ave 134)
.... increasing stride lengths (ave pace):  3:18, 3:30, 3:34, 3:35, 3:24, 3:15, 3:22

Run New Zealand - Wairoa

The Lake Waikaremoana Track

I had a sore right heel to go with the other foot soreness on Thursday when I woke so I chose to ride instead of run.  On Friday it was a real slow start to the run with a really stiff body but my speed progression was pretty good through the run and I was running fluently in the seventh kilometre.

Fri 19/3 7.48 km - 4:59 average pace - 4:22 fastest km - max HR 159 (Ave 139)

Saturday morning was parkrun at Koonwarra.  I ran a warm up with Kate and later a cool down with Davin.  My run was ok but pace did drop off.

Sat 20/3 am:  3.23 km - 5:24 average pace - 5:22 fastest km - Max HR 142 (Ave 134)
Sat 20/3 am:  Koonwarra parkrun 22:03 - 4:08, 4:16, 4:27, 4:34, 4:27 - Max HR 168
Sat 20/3 am:  2.25 km - 5:16 average pace - 5:12 fastest km - Max HR 150 (Ave 143)

After parkrun on Saturday I was at the beach and slipped on some rocks.  I caught my fall but bent my first two fingers on me right hand back about 45 degrees.  I seem to have damaged a few tendons in the hand.  There was a lot of bruising and it was quite swollen.  I also landed on my right buttocks and that is a bit stiff too.  I had a running rest day on Sunday.

Monday March 22nd to Sunday March 28th
Too much sugar and fast food on the weekend.  I just couldn't get going with my run on Monday morning running the whole first half of the 10km run at over 5 minute pace.  I seem to have lost fitness!!

Mon 22/3 am:  10.00 km - 5:02 average pace - 4:49 fastest km - Max HR 158 (Ave 140)
Tue 23/3 am:  10.00 km - 5:05 average pace - 4:52 fastest km - Max HR 152 (Ave 138)

The rain from the east coast had reached Wonthaggi by Wednesday morning.  It was still mild and humid outside and the rain was only light so I headed out for a short run with some efforts.  My first effort got down to 4:10 pace and the second effort dipped just below 4 minute pace.  My third effort was down near 4 minute pace and then a stride on the netball court (in the opposite direction) had some pace down below 3:30 pace.  I was happy with the return home, running the fifth kilometre in 4:40.

Wed 24/3 am - 5.68 km - 5:02 average pace - 4:40 fastest km - Max HR 173 (Ave 154)
Thu 25/3 am - 6.89 km - 4:58 average pace - 4:33 fastest km - Max HR 165 (Ave 145)

My body has been sore this week - more than usual and running has been hard work and slow.  My fingers/hand is on the mend and the soreness is going away.  I am really struggling with the swollen legs from the kidney issue though.  On Friday I was able to stay in bed a little longer and run a touch later as we weren't needed in at work so early.  I ran my 10km course and ran it much better this morning, under 5 minute pace from the second kilometre and finishing in under 48 minutes.

Fri 26/3 am:  10.01 km - 4:47 average pace - 4:34 fastest km - Max HR 172 (Ave 158)

On Saturday I returned as a Run Director at parkrun, managing the Koonwarra parkrun for the morning.  It was a wet morning and we fortunately had a runner with a canopy on their 4wd so we did get some shelter.  I made Saturday a day off.  I rode to Kilcunda and back in the afternoon.

Sun 28/3 am: 4.00 km - 4:53 average pace - 4:47 fastest km - Max HR 162 (Ave 142)
Sun 28/3 am: 4.53 km - 4:49 average pace - 4:43 fastest km - Max HR 172 (Ave 163)

Monday March 29th to Sunday April 4th
After my biggest running week in a while (over 50 km) my body feels good.  I started the new week with a 1600 / 400 metre interval session, fitting in three 400m intervals.

Mon 29/3 am:  7.16 km - 4:49 average pace - 4:28 fastest km - Max HR 171 (Ave 150)
Tue 30/3 am:  10.07 km - 4:52 average pace - 4:14 fastest km - Max HR 174 (Ave 157)
.... 3x 1km intervals (ave pace):  4:32, 4:19, 4:14
Wed 31/3 am:  7.23 km - 5:02 average pace - 4:41 fastest km - Max HR 171 (Ave 157)

It was a cold morning on Thursday with only 7 degrees as I started my run.  I ran the 10 km course under clear skies and through fog patches.  My body is feeling quite good at the moment and I am starting to run a lot better.  This run I ran the first kilometre in under 5:30 (warm up) and then was under 5 minute pace from the second kilometre.  I was able to maintain good pace through the run.  I am now in a good place to launch into the VCCL and AV cross country seasons for winter.

Thu 1/4 am:  10.00 km - 4:50 average pace - 4:34 fastest km - Max HR 180 (ave 156)

68 - A new year & back to Running FAST

 .... follows 67 - Finishing off another 3000 km year

2021 Running :)

Friday January 1st to Sunday January 3rd
SIX years and over 3000 km every year!  2020 turned into a chore with the 3000 goal sitting over my head all year - 58 km every week - 8 plus km EVERY day.  It just became hard work sitting at or above the goal.  So my resolution for 2021 was going to be to not have a goal!  In the past week I decided that I would set 2021 km as my goal for 2021 - a much reduced goal of only 5.54 km per day and 38.8 km per week.  That is well and truly achievable and if I do get a fair bit ahead of the goal then great, if I don't then "so be it".

The other thing about 2020 was that I lost so much pace.  I did slow down deliberately a couple of times to let my body heal - this time last year I had chronic stiffness in both heels.  Each time I slowed I never got up to pace.  Being on statins was not good for my running either but, while I am off them now, I still have to have that discussion with my doctor.  Right now thought I am fit and injury free.  It is time to up the speed and, with parkrun returning on Jan 16th, the time is right to start running fast again.

I started my year on day one and decided to have a push run.  I was only going to run five to six kilometres but I inadvertently stopped the watch after 3 km.  So then I ran a further 5 km for the second run to get a (not) parkrun time.  I treated the first as a warm up and ended up getting some nice speed with the easterly behind me on the Inverloch coastal path.

Fri 1/1 am:  2.92 km - 5:00 average pace - 4:45 fastest (920) - Max HR 148 (Ave 140)
Fri 1/1 am:  5.02 km - 22:22 - 4:51, 4:23, 4:26, 4:10, 4:26 - 4:27 ave pace - Max HR 168

While parkrun has been in recess there has been a small group meeting each Saturday to run a 5 km (not) parkrun.  It is just great to run with others.  This Saturday the run was at Meeniyan, along the rail trail - towards Koonwarra and back.

Sat 2/1 am:  3.21 km - 5:38 average pace
Sat 2/1 am:  5.01 km - 21:51 - 4:04, 4:26, 4:38, 4:22, 4:19 - 4:22 ave pace
Sat 2/1 am:  1.54 km - 5:31 average pace

The rain was coming down Sunday morning so I had a break from running.  I already had it in my head that I might.  After lunch the rain stopped and I went for a 25 km cycle out to the coast.

Monday January 4th to Sunday January 10th
I started the week with a 10km run and wanted to push it out a bit as I went.  I ran the first 5 km in 24:01 and then the second half in 22:57.

Mon 4/1 am:  10.03 km - 4:41 average pace - 4:23 fastest km (10th)
Tue 5/1 am:  5.01 km - 4:47 average pace - 4:27 fastest km
.... 2x 185m intervals (on grass):  3:48 ave pace, 3:42 ave pace

I finished with a 15 km cycle on Tuesday.

I am starting to think of VAL racing again and I have about a week to make my mind up about the Parkdale Gift, where there is a 3200 m race.  I have pretty much decided that I will be running there so training has begun.  On Wednesday I completed a workout that I devised to help me get there - a short run with intervals (including oval intervals), a short recovery cycle - at speed, a second run with a 5 lap tempo run on the oval.  I am rusty but it went well.  The second run was with heavy legs and my thinking is that if I can get quick over this course - about 2.2 km - then when I run it fresh I will be real fast.

Wed 6/1 am:  4.73 km - 4:53 average pace - 4:37 fastest km - Max HR 164 (Ave 134)
.... 3x 125m intervals (ave / time):  3:36 / 28, 3:34 / 27, 3:23 / 26
.... 3x 185m intervals on oval (ave pace):  3:34, 3:30, 3:29
Cycle - Recovery spin for 6.31 km - 14:50 - Max HR: 135 (Ave 127)
Wed 6/1 am:  3.97 km - 4:31 average pace - 4:14 fastest km - Max HR 161 (Ave 145)
.... 5 lap tempo - 2.16 km: 4:14, 4:13, 0:40 (4:05 pace at end)

Thursday was a runnung rest day - there will be a lot more of them in 2021 - so I rode out to the coast in the morning, around 20 km on the bike.

Fri 8/1 am:  6.84 km - 4:54 average pace - 4:26 fastest km - Max HR 154 (Ave 139)
.... 3x 400m strides (ave pace):  4:15, 4:18, 4:10

Run New Zealand - Whangamata

Saturday morning and it was out to Simons lane at Leongatha South for our final (not) parkrun before parkrun is back next week.  There was a real good turn out this week and the weather was perfect.  I ran a solid pace with Kate and Matthew D, then did a cool down with Etty.

Sat 9/1 am:  2.38 km - 5:35 average pace - Max HR 155 (Ave 138)

Sat 9/1 am:  5.03 km - 22:29 - 4:36, 4:33, 4:32, 4:26, 4:21 - 4:30 ave - Max HR 158 (145)

Sat 9/1 am:  1.91 km - 5:33 average pace - Max HR 139 (Ave 134)

Sun 10/1 am:  6.33 km - 4:53 average pace - 4:46 fastest km - Max HR 155 (Ave 137)

Monday January 11th to Sunday January 17th

I started the new week with a triple workout - a warm up run with four intervals on the netball courts then a cycle / spin recovery and finishing with five half lap intervals on the oval / grass.

Mon 11/1 am:  3.52 km - 5:08 average pace - 4:54 fastest km - Max HR 157 (Ave 133)

.... 4x 125 m intervals (ave pace):  3:19, 3:27, 3:24, 3:12

Mon 11/1 am:  4.40 km - 4:47 average pace - 4:39 fastest km - Max HR 165 (Ave 142)

.... 5x 185m intervals (ave pace):  3:25, 3:27, 3:22, 3:20, 3:13

Tue 12/1 am:  7.03 km - 5:04 average pace - 4:42 fastest km - Max HR 149 (Ave 135)

On Wednesday morning I ran a 2km route to the Rec Reserve and then ran a 5 lap tempo run which is about 2.13 km.  It was an improvement all round on the effort the previous week but it is a long way off where I'd like to be.  I am seriously thinking about pulling the pin on the VAL season and just working for the winter season with VCCL.

Wed 13/1 am:  5.50 km - 4:41 average pace - 4:13 fastest km - Max HR 162 (Ave 144)

.... 5 lap tempo: 2.13 km:  4:11, 4:10, 0:29 (3:45 pace at end)

After my run I had a doctors appointment to discuss my cholesterol levels and the use of statins.  Since stopping the medication several weeks ago my leg cramping has disappeared, as has the constant leg ache and the chest pains.  I am reluctant to go back on them but we are doing more blood tests.  There are also concerns about my kidney function that may be picked up there as well.

Thu 14/1 am:  10.11 km - 4:47 average pace - 4:36 fastest km - Max HR 155 (Ave 143)

Friday was a true day off.  The weather turned to strong southerlies overnight so I decided not to cycle.  I had already decided to have a rest from running.  The weather never improved so there was no cycling all day.

On Saturday morning parkrun was back!  After a TEN month break, due to Covid 19 restrictions, we were able to run at parkrun again.  I cannot run at Inverloch - so I ran at Phillip Island parkrun among some familiar faces.  It was windy on Churchill Island and my running has a way to go but I was happy with the strong finish.  While the course there is on a trail there is a significant trend with me recent fast runs, in that my cadence AND stride length are both down.  In the early part of 2020, when running fast, cadence was above 160 and stride length around 1.6 m.  Today my average cadence was 158 (not far off) but my average stride length was only 1.49.

Sat 16/1 am:  1.53 km - 5:27 average pace - Max HR 158 (Ave 144)

Sat 16/1 am:  PI parkrun - 21:17 - 4:01, 4:17, 4:19, 4:25, 4:08 - Max HR 172 (Ave 160)

Sun 17/1 am:  8.01 km - 4:55 average pace - 4:48 fastest km - Max HR 165 (Ave 143)

Monday January 18th to Sunday January 24th

The new week started with a bit of drizzle and the same cold air that has been hanging around since Friday morning.  I ran in a little of the drizzle, getting across town and covering just over 10 km.

Mon 18/1 am:  10.13 - 4:59 average pace - 4:44 fastest km (Max HR recorded as 185??)

Tue 19/1 am:  8.13 km - 4:45 average pace - 4:25 x2 fastest km - Max HR 165 (Ave 145)

.... 4x 400m intervals (ave pace):  4:15, 4:00, 4:00, 3:53

After the run I signed up for the 8km event at the Hallora marathon festival in about 3 weeks time.  It will be my first event for a LONG time.

Wed 20/1 am:  8.13 km - 4:52 average pace - 4:34 fastest km - Max HR 153 (Ave 140)

Run New Zealand - Tauranga

Thu 21/1 pm:  4.25 km - 4:53 average pace - 4:38 fastest km - Max HR 155 (Ave 144)

Friday was a running rest day.  I cycled 20 km instead of running, matching my 20 km cycle on Thursday morning.

It was off to Phillip Island parkrun again on Saturday morning and conditions were perfect.  I didn't go out as hard this week but, overall, was not much slower than the previous week.  In 8th place I improved one token.

Sat 23/1 am:  2.44 km - 4:58 average pace

Sat 23/1 am:  PI parkrun 20:36 - 4:16, 4:29, 4:15, 4:21, 4:19 - Ave 4:20 - 8th

Sat 23/1 am:  1.60 km - 5:08 average pace

Sunday was a total rest day with just a short walk on Sunday morning.

Monday January 25th to Sunday January 31st

It was hot on Sunday and stayed very warm all night.  It was in the low to mid 20s when I woke and 29 degrees when I started my desal run, with the sun still below the horizon at 6:20.  I ran a full loop and then the small loop a second time to get past the ten kilometres.  After I got home I cycled into the wind out to Kilcunda and back, almost 30 km.

Mon 25/1 am:  10.41 km - 4:56 average pace - 4:33 fastest km - Max HR 158 (Ave 141)

Tue 26/1 am: 8.21 km - 4:55 average pace - 4:37 fastest km - Max HR 151 (Ave 137)

I have been back on statins (much reduced) since early last week and I feel that they are again affecting my running.  I don't believe that it is my legs that are affected but I feel that they are reducing the capacity of my heart to work properly.  On the Tuesday run I noticed that I was running with a low heart rate and that it was a real effort to keep up the pace.  The fifth kilometre blew out to a 5:15 after I had been running at sub 5 pace.  I then pushed and ran the rest of the run (3 plus kms) at sub 4:40 pace but could only get my heart rate up to 151 bpm.

On Wednesday it was back to work after the summer holidays and I started the day with a pretty good run - perhaps my best training session in a long while.  I ran out to Cameron street and ran the tree hills - Cameron st, Bilson st and Watt st.  Pace was good and the heart rate went up and down.

Wed 27/1 am:  7.11 km - 4:50 average pace - 4:42 fastest km - Max HR 160 (Ave 143)

Thu 28/1 am:  4.59 km - 5:08 average pace - 4:59 fastest km - Max HR 143 (Ave 129)

Thu 28/1 pm:  10.14 km - 5:37 average pace - 4:50 fastest km - Max HR 142 (Ave 126)

.... Headlampers Run

Friday was a running rest day but I did get in a 20 km cycle out to Cape and back before breakfast (and the rain).

On Saturday I went to Koonwarra for parkrun.  It was great to see so many friendly faces there and to feel the love out on the course.  I have been sitting on 99 parkrun FIRST tokens since the last parkrun in March 2020 (before Covid).  Today I hit the front in the second kilometre and held the lead through to the end.  It was my 100th FIRST token at parkrun.  100 first tokens in about 283 parkruns is a pretty good strike rate, one that I am very proud of.

Sat 30/1 am:  2.77 km - 4:52 average pace - Max HR 153 (Ave 136)

Sat 30/1 am: Koonwarra parkrun 20:50 - 4:01, 3:54, 4:10, 4:16, 4:19 - ave 4:08 Max HR 172

I was going to have a rest day on Sunday but I noticed that I was on 197 km - so I just had to go out and get th extra 3 km.  I cycled 14 km beforehand and ran straight off the bike.  It was the 41st consecutive month and 81st (out of the past 83) month of 200 km or more running.

Sun 31/1 pm:  3.44 km - 4:40 average pace - 4:36 fastest km - Max HR 151 (Ave 140)

Monday February 1st to Sunday February 7th

I started the new week with my "hills" course - running up Cameron, Bilson and Watt streets with a bit of a push each time.

Mon 1/2 am:  7.17 km - 4:48 average pace - 4:38 x2 fastest km - Max HR 160 (Ave 136)

Mon 1/2 pm:  4.01 km - 5:18 average pace - 5:01 fastest km - Max HR 152 (Ave 130)

.... 4x intervals (170m approx) - max pace:  3:48, 3:20, 3:25, 3:16

I woke feeling quite sore on Tuesday morning.  Runs on Sunday afternoon, Monday morning and Monday afternoon would have been the main culprit but there is also a medical issue.  My kidney problem, membranous nephropathy, has returned (it was an issue that I dealt with from 2012 to 2016 and the drive behind my return to running and my weight loss).  I started on some new medications on Monday so will be monitoring how I feel.

Tue 2/2 am:  5.93 km - 5:07 average pace - 4:57 fastest km - Max HR 146 (Ave 134)

Wed 3/2 am:  10.12 km - 4:49 average pace - 4:30 fastest km - Max HR 154 (Ave 143)

On Thursday I headed over to Monash Medical Centre to get results of blood and urine tests and put in a plan of action to take on the relapse of Membraneous Nephropathy.  The good news was that my kidney function is normal and that the protein levels in my system are only half of waht they were in 2012.  I am now on blood thinners, as there is an increased risk of blood clotting with the treatment.  I am also on cholesterol tablets as the disease increases cholesterol.  The main treatment, however, is blood pressure medication.  Not to treat high blood pressure but to lower my blood pressure so that lest proteins are pushed into my system.  I do have to be careful that my blood pressure doesn't drop too low and must look out for dizzyness.  I am going to remain on the medications for the long term.  The most notable sympton from the disease is the swelling in my legs.  They chose not to put me on fluid tablets so that we can see the effect of the treatment more clearly.

After a running rest day on Thursday (20 km cycle instead) I was back out with a slow start on Friday - running my Wonthaggi hills (Cameron, Bilson & Watt streets).  I was running strongly towards the end.

Fri 5/2 am:  7.18 km - 4:57 average pace - 4:37 fastest km - Max HR 157 (Ave 135)

It was out to Koonwarra parkrun again on Saturday morning where i met up with Brett and a whole heap of other parkrun friends.  So many of the Koonwarra parkrunners started their days at the Inverloch event.  I ran with Scott Morrison and we also had little Harriet in the pusher on the way back.

Sat 6/2 am:  3.22 km - 4:59 average pace - 4:48 fastest km - Max HR 151 (Ave 137)

Sat 6/2 am:  Koonwarra parkrun - 21:5? - 4:13, 4:18, 4:20, 4:32, 4:30 - Ave 4:22 Max HR 168

Sun 7/2 pm:  7.22 km - 4:49 average pace - 4:33 fastest km

Monday February 8th to Sunday February 14th

I started the new week with a run into town and up and down the hills in Wonthaggi.  I have been getting slower on this course each time.

Mon 8/2 am:  7.32 km - 4:58 average pace - 4:41 fastest km - Max HR 155 (Ave 136)

Run New Zealand - Opotiki

Mon 8/2 pm:  6.53 km - 5:17 average pace - 5:06 fastest km - Max HR 146 (Ave 136)

Tuesday was a running rest day.  I pushed last month to get the 200 km but that puts me a bit ahead of my goal for the year.  I was going to try and get to 200 again in February and pushed to get near 50 km last week but that defeats the purpose of cutting back - quality not quantity.  I got up and cycled to Cape Paterson for an awesome sunrise instead.

On Wednesday morning I ran to the golf course and ran both the front and back nines.  I was able to get it into a 10 km run with an extension at the end.

Wed 10/2 am:  10.27 km - 4:52 average pace - 4:41 fastest km - Max HR 153 (Ave 141)

Thu 11/2 am:  8.19 km - 5:03 average pace - 4:43 fastest km - Max HR 146 (Ave 135)

On Friday afternoon we were put into another lockdown - this one for FIVE days.  It was a devastating blow.  Now parkrun is off again (this weekend at least) but worse is that my first fun run in a year - at Hallora - has been postponed until December.  I had really been looking forward to this run and took Friday off running (cycling instead) to taper for it.

On Saturday morning I slept in and then ran a nice longer run, very happy with my pace increase later in the run.

Sat 13/2 am:  11.49 km - 4:46 average pace - 4:28 x2 fastest km - Max HR 163 (Ave 147)

Well I finish this chapter of my blog in lockdown for the third time, hopefully only until Wednesday (but not confident about that).  I have managed to run four parkruns but missed out on the Hallora 8 km run that was meant to be on Sunday morning.  I am getting faster but it is a slow process.  I am also doing quite a bit of cycling, core stretching and some upper body work (not much but some!) - with weights and my punching bag.

67 - Finishing off another 3000 km year

..... follows 66 - Restrictions are on the way out / WRR racing again

It has been a big year and very different, from the VAL racing (with chronically sore ankles) early in the year and the cancelled Stawell Gift, to the loss of parkrun for most of the year.  I have run slower and failed to get my speed back but the body is feeling much better on the whole.

Monday December 7th to Sunday December 13th

Summer?  It was very cold on Monday morning with strong winds from the south west.  Overnight there was more rain but I got through Monday's run without getting wet.  I am still running without the chest heart rate strap, letting the skin heal.

I start this push to the end with only about 194 km to run to get the 3000 km.  I am also chasing a cycling goal of 2000 km.  I am a bit behind the goal at the moment and still need to cycle 263 km to reach that goal.  Cycling has been hot and cold this year.

Mon 7/12 am:  6.63 km - 4:56 average pace - 4:39 fastest km

Mon 7/12 pm:  5.18 km - 5:04 average pace - 4:55 fastest km

.... 4x 50m intervals (average pace):  3:05, 3:15, 3:30, 3:42

.... 4x 75m intervals (average pace):  3:31, 3:31, 3:19, 3:20

.... 4x 100m intervals (average pace):  3:39, 3:23, 3:33, 3:39

I woke on Tuesday morning and just could not be bothered running.  I eventually got up and went for a 16 km cycle instead.  I cycled again after work, another 16 km.

Wed 9/12 am:  7.86 km - 5:04 average pace - 4:46 average pace

Run NZ - Pukekohe (1000 km in)

Thu 10/12 am:  7.60 km - 4:57 average pace - 4:39 fastest km

.... 4x 380m segment (ave pace):  4:28, 4:17, 3:59. 4:07

It was only 3 degrees on Friday morning and I ran in gloves.  I chose to run some 400 metre intervals, one at the end of each 2 km section.  After the second I took a toilet break and inadvertently stopped the watch so the run was split in two.

Fri 11/12 am:  7.45 km - 4:56 average pace - 4:30 fastest km

.... 3x 400m intervals (ave pace):  3:55, 3:55, 4:03

On Saturday morning I was up early again and heading off to Mirboo North to run the Grand Ridge Rail Trail with the running crew.  We ran a warm up together and then I ran the 5 km with Mathieu.  I finished with a warm down.

Sat 12/12 am:  2.53 km - 5:34 average pace - 5:24 fastest km

Sat 12/12 am:  5.03 km - 4:28, 4:28, 4:29, 4:22, 4:07 - 22:04

Sat 12/12 am:  2.00 km - 5:40 average pace

On Sunday morning I stayed in bed a bit and then headed out to Meeniyan to run the end of a virtual Melbourne Marathon with fellow Road Runner Julian.  It was a bit stop start after I caught up with them but I did cover over 13 km just running.  Later this afternoon I rode the bike 25 km.  I am chasing a 2000 km annual cycle target and have reached 1810 km so there is still 190 km to cycle in the last 18 days of the month.

Sun 13/12 am:  13.31 km - 5:24 average pace - 4:52 fastest km

Monday December 14th to Sunday December 20th

My Monday morning run was run at pretty good pace, right from the start.

Mon 14/12 am:  7.21 km - 4:46 average pace - 4:32 fastest km

Tue 15/12 am:  8.46 km - 4:53 average pace - 4:39 fastest km

In between the Monday and Tuesday runs I cycled around 50 km, 27 on Monday evening and 22 at dawn on Tuesday.  I am chasing down my goals of 5000 km for the year - 3000 running and 2000 cycling.  As it stands after the Tuesday morning cycle and run, I have run 2878 km (122 to go) and have cycled 1860 km (140 to go).  I want to break the cycling goal this week as I will be away for a few days next week, most likely without the bike.

I finished Tuesday with another 16 km cycle before tea.

Wed 16/12 am:  7.41 km - 4:51 average pace - 4:39 fastest km

I took the day off running on Thursday, thinking about running with the Headlampers in the evening but then choosing no to.  I rode both in the morning and after dinner - covering 32 km with 20 km early and 12 after tea.  I rode again on Friday morning as the run was later in the morning with other teachers on the last day run.

Fri 18/12 am:  7.85 km - 5:21 average pace - 4:38 fastest km

Sat 19/12 am:  2.07 km - 5:22 average pace - (not) parkrun warmup

Sat 19/12 am:  5.01 km - 21:44 - 4:09, 4:16, 4:29, 4:22, 4:24 - 4:20 average pace

Sat 19/12 am:  2.23 km - 5:08 average pace

Sun 20/12 am: 2.62 km - 5:04 average pace 

Sun 20/12 am:  7.66 km - 4:52 average pace - 4:42 fastest km

I am really struggling with the statin drugs that my doctor has me on at the moment (for cholesterol).  My muscles ache and I get terrible leg cramps at night.  It is really restricting my running speed.  It was no accident that the only fast run in recent times (at Newhaven) was when I forgot to take the tablet.

Monday December 21st to Sunday December 27th

I drove to the city on Sunday, ready to get down to the surf coast first thing on Monday.  I started Monday morning with a run on the outskirts of the city, circumnavigating both the MCG and Docklands and getting between them via Southbank.

Mon 21/12 am:  9.33 km - 5:01 average pace - 4:42 fastest km - Melb City

Tue 22/12 am:  9.15 km - 5:03 average pace - 4:47 fastest km - Mount Duneed

Wed 23/12 am:  8.54 km - 4:53 average pace - 4:43 fastest km - Mount Duneed

After my run on Wednesday morning I was sitting on 2940 km for the year - only 60 km to go with eight days remaining.

I took myself of statins (for high cholesterol) after my dose on Monday morning.  I have done some readig and have some concerns from that but my major concern is how they make me feel (I suspect it is them).  My legs are constantly feeling heavy and I have a heavyness of the chest while running.  My aim is to see if there is improvement as they leave my system and keep some records before I return to the doctor.

Thu 24/12 am:  9.50 km - 5:03 average pace - 4:40 fastest km - Torquay

 

Run New Zealand - Coromandel

Thu 24/12 pm:  5.20 km - 6:37 average pace - Headlampers Christmas run

 

Christmas 2020 - Christmas morning usually starts with a parkrun so I arranged a small group run at the Guide Park in Wonthaggi.  There was around ten runners there.  I put in an effort and ran well early but faded quite a bit.  I really need to work on race fitness.

 

Fri 25/12 am:  2.83 km - 4:44 average pace

Fri 25/12 am:  5.01 km - 3:52, 3:59, 4:05, 4:15, 4:13 - 4:05 average pace

Sat 26/12 am:  8.01 km - 4:58 average pace - 4:49 fastest km - Max HR 153 (Ave 142)

Sun 27/12 am:  6.40 km - 5:03 average pace - 4:51 fastest km - Max HR 163 (Ave 142)

Monday December 28th to Thursday December 31st

After a big 60-plus week last week there was less than 25 km to run to reach the 3000 milestone.  After a week on the statins the cramping has disappeared and the legs feel much more comfortable when running.

Mon 28/12 am:  9.40 km - 4:53 average pace - 4:41 fastest km (x2) - Max HR 154 (Ave 134)

Tue 29/12 am:  8.10 km - 4:54 average pace - 4:45 fastest km - Max HR 148 (Ave 139)

After my run I collected my road bike from the bike repair shop.  I cycled an 8 km circuit home and then cycled again, after dinner, out to Kilcunda and back (28 km).

I am now well on the way to the 5000 km target.  I have 5 km to run to reach 3000 km and then I have 20 km to cycle to get my 2000 km.

After finally rising on Wednesday morning I ran the final five and a bit kilometres to reach the 3000 km for 2020.  It has been a push to get there but I did it with a day to spare.  I have been floating near the 10 km over goal for much of the year.

Wed 30/12 am:  5,82 km - 4:57 average pace - 4:47 fastest km - Max HR 152 (Ave 138)

On Thursday I had a rest day from running but, after breakfast, I got the bike out and cucled out to Cape Paterson and back.  The 21 plus kilometres took me past 2000 km of cycling for 2020.

My goal of 5000 km in 2020 was achieved, comfortably in the end.

In the past SIX years (2015 to 2020) I have run 19301.8 km, having passed the 3000 km mark in each of those six years.It is a record that I am quite proud of.

66 - Restrictions are on the way out / WRR racing again

 .... follows; 65 - chasing the sub 19 again and hoping for a real race

Monday November 9th to Sunday November 15th
Premier Dan Andrews yesterday announced that the "Ring of Steel" separating Melbourne and rural Vic is over!  Melbourne restrictions eased significantly.  there have been ZERO Covid cases in Victoria on each of the past nine days.  We are still only allowed to run in groups of ten so I have my next race series based on that, starting this weekend.

Mon 9/11 am:  6.24 km - 5:00 average pace - 4:52 fastest km - Max HR 153 (Ave 133)
Tue 10/11 am:  10.11 km - 4:51 average pace - 4:25 fastest km - Max HR 157 (Ave 140)

After dinner on Tuesday I went for a cycle out to the Mouth of the Powlett.  Early in the ride I slid the bike while going around a bend on the gravel in the wetlands.  I landed on my right side scraping the elbow, hip and fingers.  I returned a bit sore and had a long soak in the bath.

On Wednesday morning I was up early and out at the Desal for a run.  I repeated the hill a few times.  It was around 19 degrees at 6 am.

Wed 11/11 am:  8.22 km - 4:51 average pace - 4:37 fastest km
Thu 12/11 am:  7.46 km - 4:58 average pace - 4:45 fastest km - Max HR 157 (Ave 140)

Friday was a rest day but I was up early anyway and on the bike for a 20 km ride

On Saturday morning I headed to Koonwarra for a (not) parkrun with the running crew.  I ran the curse with Bill, Kate and Mathieu where we had a chat.  It was then into Inverloch where I was holding teo "predict your time" runs for the Road Runners.  I was early so had another cool down.

Sat 14/11 am:  1.80 km - 5:39 average pace
Sat 14/11 am:  5.02 km - 4:38 average pace - 4:34, 4:34, 4:34, 4:50, 4:36 - 23:16
Sat 14/11 am:  2.00 km - 5:08 average pace
Sat 14/11 am:  2.32 km - 4:55 average pace

I followed up with a 26 km cycle after lunch on Saturday.

Run New Zealand - Whangarei

It was my turn to race on Sunday morning and I had predicted 21 minutes for the 5km segment.  I covered my watch with a buff and ran blind.  It was very hard to judge what I was doing.  At one stage I thought I may have been running faster but then when I saw where Mal was I was thinking that it was a much slower run.  As I finished I stopped the watch and the 5th km was a 4:12 - right on target.  When I checked I found that I was only seven seconds off (under) my predicted time.  It was a fun event.

Sun 15/11 am:  4.31 km - 5:05 average pace - 4:47 x2 fastest km
Sun 15/11 am:  5.00 km - 20:53 - 4:22, 4:12, 4:09, 4:11, 3:12 - 4:13 average pace

Monday 16th November to Sunday 22nd November

The left knee was dodgy as usual at the start of my Monday morning run so the pace was right down.  It feels much better once warmed up.

Mon 16/11 am:  6.36 km - 5:11 average pace - 4:57 fastest km - Max HR 148 (Ave 137)

Mon 16/11 pm:  5.20 km - 5:28 average pace - 5:13 fastest km - Max HR 156 (Ave 135)

.... 5x 50m intervals (ave pace):  3:43, 3:35, 3:36, 3:49, 3:44

.... 5x 100m inytervals (ave pace):  3:48, 3:27, 3:39, 3:37, 3:21

I set the alarm a bit earlier on Tuesday to fit in some longer runs this week.  On Tuesday I started with a 10 km loop.  It was slow early with the dodgy left knee but I was running well at the end.

Tue 17/11 am:  10.11 km - 5:00 average pace - 4:42 fastest km - Max HR 156 (Ave 141)

Wed 18/11 am:  11.41 km - 5:01 average pace - 4:46 fastest km - Max HR 154 (Ave 141)

Thu 19/11 am:  7.36 km - 4:56 average pace - 4:49 fastest km - Max HR 155 (Ave 144)

Fri 20/11 am:  7.48 km - 5:07 average pace - 4:50 fastest km - Max HR 150 (Ave 138)

Unfortunately the running crew were doing their Saturday (not) parkrun in Inverloch on Saturday so I had to give it a miss.  Instead I ran a 10 km course from home, my third 10 km run for the week.  I cooled down with a 14 km cycle and that evening cycled another 20 km as I watched Shirley run the After Glo marathon around town.  I cycled 70 km for the week.

Sat 21/11 am:  10.33 km - 4:51 average pace - 4:35 fastest km - Max HR 160 (Ave 145)

On Sunday I ran a warm up and then attempted a faster 5 km run.  It was warm and I really struggled.  I have noticed that my stride length in recent "faster" runs has been down.  Today it was 1.48 metres.  When I have run well in the past it has been between 1.6 and 1.75 metres.

Sun am:  2.07 km - 5:12 average pace - Max HR 146 (Ave 134)

Sun am:  5.01 km - 21:53 - 4:09, 4:21, 4:31, 4:22, 4:23 - Max HR 166 (Ave 154)

                                                   Run New Zealand - Wellsford

Monday November 23rd to Sunday November 29th

As I woke on Monday morning the rain was pelting down so I gave my run a miss and decided it might be a good time to take a two day break and let my legs recover.  I cycled on Monday and Tuesday evenings and on Tuesday morning - covering around 55 km.

On Wednesday morning my left knee felt much stronger as I started my run.  It still took a while to warm up the knee and I was aware of it through the run but it does feel to be much better. I covered 10 km on my return from the break.

Wed 25/11 am:  10.01 km - 4:54 average pace - 4:48 fastest km - Max HR 158 (Ave 136)

Thu 26/11 am:  7.69 km - 4:55 average pace - 4:41 fastest km - Max HR 166 (Ave 142)

.... 3x 380 m interva (time / ave pace)l:  1:33 / 4:04, 1:23 / 3:38, 1:29 / 3:54

Friday I stayed in bed longer as I wasn't going to be at work.  I had a nice run in the sunshine over to South Dudley and back.  My weight is very low at the moment, down in the low 83s.

Fri 27/11 am:  8.50 km - 4:55 average pace - 4:42 fastest km - Max HR 155 (Ave 145)

On Saturday morning I drove over to Koonwarra to run with the crew.  I ran a longer warmup solo before the others arrived and then ran a second warm up with the crew, before running a reasonably hard 5 km.

Sat 28/11 am:  4.11 km - 5:15 average pace - 5:00 fastest km - Max HR 151 (Ave 141)

Sat 28/11 am:  2.65 km - 5:36 average pace

Sat 28/11 am:  5.01 km - 22:30 - 4:32, 4:26, 4:26, 4:26, 4:37 - Max HR 163 (Ave 151)

Sun 29/11 am:  11.20 km - 5:00 average pace - 4:46 fastest km - Max HR 149 (Ave 137)

Monday November 30th to Sunday December 6th

I started the week with a run out to 63 Oates road and then around Heslops and Fuller.  My left knee is now feeling much stronger and pace was good early on but I wasn't really able to accelerate it.  My legs are pretty heavy at the moment - a combination of blood thinners and cholesterole tablets are not really helping.

I weighed in at a LOW of 81.8 kg on Monday morning.  I am not going to run with the heart rate monitor for a week or two to give the skin on my chest a chance to clear up.

Mon 30/11 am:  7.76 km - 5:03 average pace - 4:48 fastest km

Tue 1/12 am:  10.52 km - 4:49 average pace - 4:28 fastest km

I ran with Tom on Wednesday morning and he had my pace up from the start.  It ended up being one of my longer runs in recent times too.  I followed up with a bit of time on the bike.

Wed 2/12 am:  13.04 km - 4:47 average pace - 4:36 fastest km

Thur 3/12 am:  6.50 km - 5:02 average pace - 4:53 fastest km

Fri 4/12 am:  6.37 km - 4:58 average pace - 4:34 fastest km

Our second Road Runners race was on Saturday.  I didn't get in a very good warm up buy the kilometre I did run felt surprisingly good.  I woke feeling sore and was not expecting much.  Recent form hadn't filled me with confidence either.  I predicted 21 minutes again and was not confident of getting there.  I set off running with Benn Wragg who ran ahead.  Just on 2 km in I ran past him and was running as well as I have in recent times.  I was catching the other runners far too early, knowing that I was running too fast but there was no way I was going to hold back.  It was just great to be running fast again.  My Strava 5 km was just on 20 minutes but my segment 5 km was 19:47.

Sat 5/12 am:  1.13 km - 4:22 average pace

Sat 5/12 am:  5.00 km - 19:47 - 3:51, 4:04, 4:02, 4:00, 4:02

After lunch on Saturday I rode my bike to Kilcunda and back - 31 km

I was back out at Newhaven on Sunday for the second half of the "Predict your time" race.  The weather turned overnight and the mild, light air conditions of Saturday had turned to windy, cold, damp air conditions.  I decided to run again with my Saturday time standing as that is what I nominated.  I ran an extended warm up and then set off with the back marker and ran through the field to get photos at the end.  As I started I had the thought "what if I run my time today?" and then i pretty much did run it, finishing in 21:03 - just 3 seconds over.  The winner was 4 seconds, then 10 and 11 for third place.  After the races I drove back to Wonthaggi to catch the end of Jo's Melbourne half marathon.  I parked at the finish and ran back along the course to meet the group and ran back with them (technically my 8th straight year at the Melbourne marathon finish line).

Sun 6/12 am:  5.84 km - 5:01 average pace - 4:52 fastest km

Sun 6/12 am:  5.00 km - 21:03 - 4:24, 4:12, 4:16, 4:16, 4:13

Sun 6/12 am:  3.71 km - 6:15 average pace - 5:34 fastest km

65 - chasing the sub 19 again and hoping for a real race

 .... follows: 64 - A return to lockdown running

Sunday September 20th
Following up from the 19:13 five kilometre run on Saturday I ran a 3 km warm up and then a five kilometre effort for the Running heroes challenge. It was a great follow-up to the Saturday run with two k's in the low 4:20s, then out to 4:30 for the third BUT then the last two at around 4:15 pace.  It was great to come back so well at the end.

Sun 20/9 am:  3.52 km - 5:01 average pace - 4:46 fastest km - Max HR 146 (Ave 135)
Sun 20/9 am:  5.01 km - 4:21 average pace - 4:15 fastest km - Max HR 151 (Ave 143)
Sun 20/9 am:  1.20 km - 5:13 average pace

Monday September 21st to Sunday September 27th
I started the new week with an "easy-paced" run and was pleasantly surprised to see my speed at quite good levels without a great deal of effort.

Mon 21/9 am:  9.41 km - 4:49 average pace - 4:34 (x2) fastest km - Max HR 154 (Ave 138)
Tue 22/9 am:  10.15 km - 4:49 average pace - 4:13 fastest km - Max HR 157 (Ave 142)
Wed 23/9 am:  8.23 km - 4:57 average pace - 4:42 fastest km - Max HR 152 (Ave 139)

With Michele staying this week my running is about the only routine that I am keeping.  I am running nicely at the moment, able to get around 4:40 pace with just natural, easy effort.

Run New Zealand - AHIPARA

I went for a longer run on Thursday afternoon, not a real lot of pace, just nice and solid but building.  After cooling down I had a sore spot in the right calf and another on the inside of the left knee.

Thu 24/9 am:  12.47 km - 4:51 average pace - 4:35 fastest km - Max HR 152 (Ave 137)
Fri 25/9 am:  6.42 km - 5:19 average pace - 5:13 fastest km - Max HR 139 (Ave 128)

On Friday the start was very slow.  There was a bit of a limp early on the left knee.  It did warm up though, as did the calf.  They cooled down sore again but I did some walking on them for a bit of a stretch.

Saturday was a slow start again while the left knee warmed up but I was running well at the end.  The strains are only slight and are healing well.  I am a bit puzzled as to how they happened.

Sat 26/9 am:  7.31 km - 4:59 average pace - 4:43 fastest km - Max HR 147 (Ave 137)
Sun 27/9 am:  3.34 km - 5:05 average pace - 4:52 fastest km - Max HR 141 (Ave 122)
Sun 27/9 am:  5.01 km - 4:09 average pace - 3:59 fastest km - Max HR 167 (Ave 155)

Monday September 28th to Sunday October 4th
I started the week at Michele's place in Canterbury, with a run into Kew and back along the Anniversary Trail.  My day started with a call from the police about a situation that is causing me some issues so, when I ran, the adrenealine was flowing.  I found myself running at sub 4:40 pace for much of the run.  There was no push in the run, except fro a few hundred metres in the ninth kilometre when i wanted to pass a young bloke who had previously overtaken me.  It was just natural pace with the adrenaline.

Mon 28/9 am:  10.39 km - 4:41 average pace - 4:14 fastest km - Max HR 162 (Ave 147)
Tue 29/9 am:  8.04 km - 5:05 average pace - 4:55 fastest km

After a tough morning dealing with issues back in Wonthaggi on Tuesday I cycled out to the beach for some "meditation" time (I don't have a car and will collect my replacement later this week).  It was a 28 km round cycle.  On Wednesday morning I had a long warm up and then ran intervals at the netball courts.  My left knee and right calf have recovered but I have a stiffness / soreness around the right hip, most likely related to the ongoing right hamstring issue.  I was happy with the final sprint where I pulled out all stops.

Wed 30/9 am:  9.42 km - 5:04 average pace - 4:46 fastest km
.... 4x 120 intervals (ave pace) - set 1:  3:30, 3:30, 3:18, 3:12
.... 4x 120 intervals (ave pace) - set 2:  3:40, 3:22, 3:33, 3:26, 3:23 (did an extra!)
.... 4x 120 intervals (ave pace) - set 3:  3:20, 3:19, 3:20, 3:00

On Thursday my run was labored with a soreness in the right hip.  I was running better toward the end.

Thu 1/10 am:  8.45 km - 5:02 average pace - 4:49 fastest km
Fri 2/10 am:  6.42 km - 4:49 average pace - 4:42 fastest km - Max HR 156 (Ave 140)

Saturday morning was a beauty, past 20 degrees early, sunny and windy.  Michele and I headed out to inverloch where we parked at the boat ramp and I ran while Michele walked.  I ran to the end of the path, looped around some streets and then returned.  Then I did another section into the camp ground and back.  I ran pretty well.

Sat 3/10 am:  8.30 km - 4:45 average pace - 4:26 fastest km - Max HR 157 (Ave 145)
Sun 4/10 am:  2.60 km - 4:53 average pace - 4:52 fastest km - Max HR 148 (Ave 136)
Sun 4/10 am:  5.01 km - 4:14 average pace - 4:10 fastest km - Max HR 167 (Ave 157)

Sunday was my 54th birthday and I was supposed to be running something at the Melbourne marathon running festival, running into the MCG.  The virus has put paid to that so I had to do with a second-rate run at Inverloch.

Monday October 5th to Sunday October 11th
The weather changed on Monday morning with a big rain band coming across.  I got my run in before the rain started.  There wasn't much go in the run though.  I am starting to think about double-up running again with some afternoon runs in the mix.

Mon 5/10 am:  6.91 km - 5:08 average pace - 5:02 fastest km - Max HR 143 (Ave 133)
Tue 6/10 am:  10.73 km - 4:57 average pace - 4:42 fastest km

Run New Zealand - CAPE REINGA

My body is a bit sore at the moment - tight in the right knee / hip region (an issue that has been ongoing for 30 plus years now!) and there is a pulled muscle in the shoulder blade.  My Wednesday run started slowly but I did get up to decent pace as I warmed up.  I think a visit to the chiropractor is warrented though.

Wed 7/10 am:  8.34 km - 4:57 average pace - 4:43 fastest km

Thursday was a rest day and I went to see my chiropractor about my hip soreness in the afternoon.  I have been going to Neil since 1987 (33 years) and he never fails to fix my body.  This time he identified a weakness in the left knee (it was the right hip I went to see about) that was being caused by a problem near my shoulder blades.  He manipulated it and I could immediately feel that the knee was stronger.  He also manipulated my right hip and fixed that problem too.

Fri 9/10 am:  9.77 km - 4:54 average pace - 4:37 fastest km
Sat 10/10 am:  7.92 km 4:44 average pace - 4:15 fastest km - Max HR 157 (Ave 146)

On Sunday I ran a warm up out to the Anniversary Trail and then ran the 5km as a time trial (of sorts) on the trail.  The undulations tested my fitness which is not high at the moment.  My body is still adjusting to Thursdays manipulations and feels weak in parts, particularly the left knee.

Sun 11/10 am:  2.01 km 5:09 average pace - 4:55 fastest km - Max HR 157 (Ave 144)
Sun 11/10 am:  5.01 km - 4:18 average pace - 4:12 fastest km - Max HR 163 (Ave 154)

Monday October 12th to Sunday October 18th
I never had much to give first thing on Monday.  The left knee was pretty weak at the start of the run.  It did improve through the run.  After work on Monday I went out to Inverloch to start off the very first Road Runners Monday session.  I marked our some short intervals and did a little bit of running.

Mon 12/10 am:  7.50 km - 5:07 average pace - 4:56 fastest km - Max HR 145 (Ave 128)
Mon 12/10 pm:  5.90 km - 5:03 average pace - 4:51 fastest km - Max HR 159 (Ave 138)
.... 5x 25m intervals / 5x 50m intervals / 5x 75m intervals

We had around 10 runners turn up during the first WRR Monday session.  It was good to have a small group of runners together and a bit of chat going.

I hadn't run the 2x Monday and Tuesday morning set of three for a long while and the body was stiff when I started the Tuesday morning run.  It soon loosened and I ran a nice progression with some good speed near the end.

Tue 13/10 am:  7.40 km - 4:58 average pace - 4:24 fastest km - Max HR 154 (Ave 133)
Wed 14/10 am:  10.10 km - 4:55 average pace - 4:37 fastest km - Max HR 155 (Ave 134)
Thu 15/10 am:  5.65 km - 4:41 average pace - 4:14 fastest km - Max HR 161

Run New Zealand - PUKENUI

Runs on Thursday and Friday were shorter and I found I was able to run at good pace without pushing too hard.  I had a massage on Thursday after work to try and settle some of the muscles down.  The leg problems are improving.

Fri 16/10 am:  6.25 km - 4:51 average pace - 4:36 fastest km - Max HR 154
Sat 17/10 am: 12.52 km - 4:43 average pace - 4:28 fastest km - Max HR 157 (Ave 144)

I ran the Running heroes 5 km race on Sunday - late morning.  It was hard work into the wind for the first half but I had some nice speed on the run back finishing with some sub 4 pace to record a 20:33.

Sun 18/10 am:  2.90 km - 4:47 average pace
Sun 18/10 am:  5.01 km - 4:06 average pace - 4:15, 4:09, 4:10, 4:02, 3:55 - 20:33

Monday October 19th to Sunday October 25th
I started the day on Monday with a slow, low heart rate run and then ended it with some interval work out at Inverloch at a Road Runners session.

Mon 19/10 am: 6.46 km - 5:12 average pace - 5:00 fastest km - Max HR 147 (Ave 133)
Mon 19/10 am:  6.78 km - 5:09 average pace - 4:48 fastest km - Max HR 157 (Ave 138)
.... 4x 25m intervals (ave pace): 2:59, ???, 3:09, ???
.... 4x 50m intervals (ave pace): 3:07, 2:56, 3:33, 3:27
.... 4x 75m intervals (ave pace): 3:27, 3:15, 3:22, 2:49
.... 4x 100m intervals (ave pace): 3:18, 3:15, 3:19, 3:15
Tue 20/10 am:  7.69 km - 4:58 average pace - 4:46 fastest km - Max HR 148 (Ave 130)

On Wednesday morning I had a run teed up with Tom McNish.  He was late meeting me at the Rec Reserve so I ran a few laps and had covered 3 km before he got there.  We then ran 10 km, so it ended up as my longets run for quite some time.  The pace was pretty good too, especially considering that the first (warm up) kilometre was pretty slow.

Wed 21/10 am:  13.25 km - 4:42 average pace - 4:27 fastest km - Max HR 158 (Ave 141)
Thu 22/10 am:  6.20 km - 4:53 average pace - 4:21 fastest km - Max HR 158 (Ave 136)

On Thursday morning I weighed in at 83.7 kg

Friday was a public holiday for the AFL grand final weekend.  I ran a short warm up and then had a go at a 10 km run.  My pace was good from the start and, although I slowed a touch in the second half, I was able to maintain sub 4:30 pace the whole way.  My first 5 km was a 21:56 and I ran the 10 km in 44:23.

Fri 23/10 am:  1.21 km - 4:56 average pace - Max HR 145 (Ave 132)
Fri 23/10 am:  10.13 km - 4:26 average pace - 4:21 fastest km - Max HR 159 (Ave 150)

I have run 72 km in the past 7 days, generally with good pace.  I have run on the past 15 days, covering 139.7 km.  There has been an amping up of the running and I have started doing my core exercise program in the mornings as well.  There are plans to set up my mini-gym out back and start on an upper body program.

Saturday was a day off running.  Michele and I drove into the city and got to see the deserted streets.  I walked quite a bit and then we also walked at the Botanic Gardens.  On Sunday we drove to Karkarook park where I attempted to run the parkrun course, running my fastest sole run in a LONG while.

Sun 25/10 am:  2.57 km - 5:12 average pace - 5:01 fastest km- Max HR 147 (Ave 135)
Sun 25/10 am: 5.02 km - 4:00 average pace - 3:50 fastest km - Max HR 171 (Ave 155)
Sun 25/10 am: 0.75 km - 4:53 average pace

Run New Zealand - Taupo Bay

I finished the week with an 18 km cycle, my first ride in almost a month.

Monday October 26th to Sunday November 1st

My left knee was really weak on Monday morning.  It even buckled as I got out of bed.  I did my core exercises and then set off very slowly on a short 6 km course.  As I ran the knee felt stronger and I finished running ok.  After work I ran some intervals with core exercises in between.  The short intervals were hard today, up a rise and into a gale.

Mon 26/10 am:  6.13 km - 5:06 average pace - 4:49 fastest km - Max HR 147 (Ave 135)
Mon 26/10 pm:  5.06 km - 5:14 average pace - 4:58 fastest km
.... 4x 25m intervals / 4x 50m intervals: 3:16, 3:20, 3:49, 3:47 / 3:24, 3:21, 4:18, 3:22
.... 4x 75m intervals / 4x 100m intervals:  3:32, 3:27, 3:23, 4:02 / 3:37, 3:45, 3:44, 3:45

On Tuesday morning it was the thrid run in a set of three - Mon am, Mon pm, Tue am - for the third week in a row.  I woke up very stiff and the pace was excruciatingly slow for the first kilometre but then the body started to loosen up.

Tue 27/10 am:  7.19 km - 5:02 average pace - 4:40 fastest km - Max HR 151 (Ave 133)
Wed 28/10 am:  7.45 km - 4:57 average pace - 4:46 fastest km - Max HR 155 (Ave 139)

Thu 29/10 am:  7.56 km - 4:58 average pace - 4:32 fastest km

I had Friday as a day off from running but went for an 18km cycle before work as a replacement.  On Saturday I drove to Mirboo North for a run with some of the Road Runners on the parkrun course there.  I cruised down the hill and picked it up on the return but, with only Bill in front of me, I didn't get any serious pace going.

Sat 31/10 am:  2.38 km - 5:43 average pace

Sat 31/10 am:  5.00 km - 4:06 average pace - 4:03 fastest km - GRRT parkrun course 20:30

Sat 31/10 am:  1.40 km - 5:42 average pace

Sun 1/11 am: 10.06 km - 4:45 average pace - 4:18 fastest km - Max HR 160 (Ave 145)

Monday November 2nd to Sunday November 8th

My body felt good when I got up and did my core work but when it was time to start running the left knee was really weak.  It had been ok on the weekend, and the weekend running wasn't exceptionally hard, but once again I start the week with a weak knee.

Mon 2/11 am:  8.21 km - 4:58 average pace - 4:44 fastest km - Max HR 147 (Ave 136)

Tue 3/11 am:  7.75 km - 4:50 average pace - 4:36 fastest km - Max HR 160 (Ave 142)

Wed 4/11 am:  9.20 km - 4:55 average pace - 4:43 fastest km

Run New Zealand - Paihia

On Thursday morning I included 400 metre intervals into my town run.  It was a 1600 light run and then a 400m interval.  I got to run four of them.  After work I went for a cycle out to the Mouth of the Powlett and back.

Thu 5/11 am:  8.70 km - 4:50 average pace - 4:21 fastest km - Max HR 159 (Ave 139)

.... 400m intervals (ave pace / secs):  3:55 / 94, 4:03 / 97, 4:10 / 100, 3:50 / 92

On Friday morning I ran with a step-up in speed at the end of each kilometre.  I was pretty happy with the speeds that I was able to do, especially following up on Thursday.

Fri 6/11 am:  7.21 km - 4:42 average pace - 4:06 fastest km - Max HR 161 (Ave 142)

.... km step-ups:  5:21, 4:50, 4:14 / 4:54, 4:36, 4:06 / 4:51 (4:22)

Saturday morning was an eastern suburbs run on the Anniversary Trail.  The traffic has dropped off there a lot now that people have more freedom as to when they can get around.  Today was the eighth day straight of NO Covid cases in Victoria.  Restrictions are predicted to ease significantly tomorrow.

Sat 7/11 am:  11.85 km - 4:57 average pace - 4:41 fastest km

Sun 8/11 am:  6.83 km - 5:14 average pace - 4:59 fastest km

I ended the weekend with an 18 km cycle out the Harmers Haven and back, after getting home from my weekend in Melbourne.