5km tempo

I feel a bit of trepidation before I embark on a tempo run. Pushing hard hurts; my lungs and my legs.

What I like most about a tempo run is if at the end of it you’ve run better than you ever have before.

That was the case with this mornings tempo run.

8km 39:57 (6:05, 5:31, 4:16, 4:18, 4:22, 4;16, 4:16, 6:52)

So the tempo 5km was 21:29 @4:18/km. I looked at the Garmin and even saw 3:46/km as I passed the uni. I went easier on the warm up kms so I had more in the tank for the tempo.

Purple Patch

After yesterday’s pleasing 12km run, I headed out for 16km this morning

I started off slowly, but pretty soon I was churning out 5 min kilometres fairly easily. After I hit 10km I felt fresh, and I did five of the last 6km in under 5 minutes.

16km 82:55 (5:50, 5:20, 5:05, 5:11, 5:06, 5:15, 5:09, 5:25, 5:27, 5:15, 4:57, 4:57, 5:13, 4:58, 4:57, 4:47).

My knee cap seems to really be going back into its groove. I walked around again all day without it taped. I wonder if that is why my last two runs felt so easy?

It will take some time to get confidence back in my leg.

Sitting at my desk I was thinking

Three years!

That’s how long I’ve had this chronic injury.

If it hadn’t has got as bad as it did I may not have been forced to find answers to get it better.

And then running wouldn’t have come back into my life. Sometimes circumanstance works in mysterious ways.

Afterburners

Got out of bed at 6:00am and couldn’t hear any rain on the roof. Change of plan is in order, I thought. I’m going to go for a run, won’t be forced to exercise bike today.

It was a bit wet and there was a strong wind whipping up the tree crowns when I parked my car near the racecourse.

I started and my calf and achilles area felt good. I suspected I might be on this morning.

I just didn’t realise how on that would be.

12km 58:52 (5:35, 5:15, 5:04, 5:06, 5:00, 5:08, 4:41, 4:42, 4:50, 4:37, 4:35, 4:21)

For the first 6km I had a southerly wind in my face. I still felt strong. A rain squall buffeted me for a while, but I felt strength in my runnning. The wind wasn’t incredibly strong.

When I hit the turn around I started to stride out at bit, but it was comfortable. Definately below a tempo effort.

I looked at the Garmin and I saw 4:41, 4:42 kms. There was a wind at my back but it isn’t a gale. I just went with the momentum, and I felt like I was actually running not straining.

The second 6km was 27:44. Where did that come from, I wondered. This is    3 minutes 38 seconds better than any training run I’ve done on the cycle path, and one of the easiest.

The last 5km is 23:03, which is faster than what I did in the race on Sunday.

I’ve been happy about this run all day. My withered quad on my injured leg is finally doing its job, and I can walk around without tape.

Backing up

I ran 8km this morning. This is the first time I’ve run the day after a race since my return to running.

8km 44:30 (6:18, 5:44, 5:30, 5:18, 5:25, 5:30, 5:22, 5:24) 

I took a while to warm up, but once I got going the run was like being on auto pilot except for running into the strong southerly on each half of the course.

So I am recovering better after races; this is a good thing!

In bad news just to hand, the rain is back, it’s cold and windy, and I don’t reckon I’ll get a run in tomorrow.

The rain and flooding is getting old now.

Might have to get on the exercise bike.

I’ve been thinking that my running times are pretty good considering I’m still running on one and a half legs. The quad on my injured side is still very weak.

The last few days I’ve been able to walk around the shops without tape. Maybe my running times will improve when my knee is completely rehabilitated?

Nambucca CC 8.3km

Couldn’t get to sleep last night. I wanted it to be morning already so I could get to the run.

I decided to run in the 10km.  I drove to Nambucca Heads, and it took me a while to find the Surf Club. Had to ask for directions at the Newsagent in fact.

I got there and noticed that there was a strong southerly wind that would be hard work on the way back.

I put my name down on the sheet for the 10km race. And there are only two entrants, me and another runner who is a fair bit quicker than me. I go for a warm up and run along at the back of the 2km race.

I have a chat with a few other runners and the crowd gathers for the 5km start.

Still only two starters for the 10km!

The race.

I start off more easily than usual, I let the 5km runners charge off. My oppostion in the 10km goes quickly through a patch of soft sand and exposed rocks. I lose about 20 seconds through this part.

I’m going fairly easily and work my way past several of the 5km runners.

1km 4:17

2km 4:28

The 5km runners are already coming back the other way. 1st, 2nd and 3rd come past. Fourth and fifth turn just as I go past the turn around.

So I am sixth overall. The other 10km runner is going strong and slowly getting away from me, he’s had some achilles issues lately, but is not showing any ill effects.

3rd km. 4:38

I settle back into an easier pace because there is a long way to the 5km, and I know the second half into the wind will bite me hard.

4th km 4:39.

I am suprised to see the 10km leader coming back the other way.

The turn around is only at 4.1km. Couldn’t run any further unless you wanted to swim Deep Creek. It is flowing deep and fast.

I turn around and then it gets tough. The southerly wind is in my face, and the sunny conditions are suprisingly hot. The waves are running up the beach and forcing me to run up onto the soft sand.

5km 5:12.

So that’s 23:14.65 for 5km, which probably isn’t too bad on sand, with a kilometre of  it into a strong wind.

I try to keep a relaxed stride going, I don’t strain into the wind. I can see the leader up ahead, but I’m not sure how far it is, the beach is a sort of optical illusion.

I’m sure he’s having a battle with the conditions too.

6km 5:17. I’m kind of disappointed with each over 5 minute km that goes past. Thought I might be in better shape than that even considering the race conditions.

7km 5:17

Would’ve like to have fought harder to keep those 2kms closer to 5 minutes.

8km 5:10

Finish 8.3km in 40 minutes 33.

I come second out of second. I recover well from the race, there’s no pain at least. I’m not limping with a sore calf/achilles this time.

I have a warm down with a few of the other runners. All in all an enjoyable day out with a good little running community that it is great to be a part of.

I’m kind of disappointed that the race is now over and I have to wait a fortnight for my next hit out.

But wait there’s more running.

Wow! I liked that 63:20 12km run on Wednesday so much I put it in twice

63:20 (5:57, 5:27, 5:20, 5:21, 5:18, 5:28, 5:08, 5:05, 5:19, 5:09, 5:06, 4:43)

Happy with the negative split on the second 6km on 30:30. Felt pretty easy. The sun was out this morning for the first time in a long time. The only downside was I was attacked by a Masked Lapwing, which slowed me down near the Uni round about.

A 12km on Friday 66:27 (6:09, 5:27, 5:47, 5:21, 5:20, 5:46, 5:19, 5:20, 5:22, 5:51, 5:20, 5:23)

The Coffs Creek trail was still wet and slippery in patches. I had to run out beyond the usual turn around point for the 6km. ABout 150 metres longer. I felt strong and pain free on this run.

An 8km on Saturday. 40.48 (5:43, 5:16, 5:03, 5:01, 5:04, 4:56, 5:00, 4:49)

Felt like a shorter sharper run to feel my legs turning over bit faster before tomorrow’s race. The grassy field had dried out a bit, and there was some recently mown grass that I ran  on. The 8km felt easy, and more importantly there was no stiffness or pain like last time.

Runs left right and centre

Tuesday 8km with 5km tempo

8km 40:37 ( 5:40, 5:20, 4:31, 4:42, 4:39, 4:33, 4:31, 6:42) @ 5:06/km with tempo 5km 22:57 @ 4:35/km.

My shoelaces came undone at 3km, and I just didn’t feel fast today.

Wednesday 12km Cycle path

12km 63:20 (5:57, 5:28, 5:20, 5:21, 5:18, 5:28, 5:08, 5:05, 5:19, 5:08, 5:06, 4:44) 2 5:17/km. The second half was over 2 minutes quicker, which was pleasing. The sun came out for the first time in a long while today. I got attacked by a Masked Lapwing today near the University round about.

No news on my father. After every race I speak to Dad first, I miss not being able to rind Dad to speak to him.

Look mum no tape part ii

I walked 5.3km without my knee taped. I also did not wear tape for most of Monday. I might be getting to the stage that I will need it only to run.

After three years of hard work I am going to beat this injury.

Didn’t sleep well last night. I have a few things on my mind with work and my dad.

Four days in a row

Today I ran 16km on the cycle path.

16km 90:41 (5:49, 5:29, 5:18, 5:29, 5:27, 5:34, 5:48, 5:51, 5:52, 5:40, 5:42, 5:44, 6:12, 6:12, 5:55, XX:xx???).

Some slow kms in there, but it was my fourth day running in a row, so it’s probably understandable.

The Garmin wanted me to run 260 metres extra this morning, I said no to that. Out and back, I was going to stop at the point where I started.

It’s a shame there wasn’t a run this weekend. When there is a race to think about, I don’t think about all the negative stuff from work. Unfortunately, I have had a lot of time to think about that place this weekend.

My father is not very happy being in hospital. He thinks it is a conspiracy to prevent him coming over to Sydney for the 50th anniversary of the Sutherland Athletics club. No doctor would approve his travel in the condition he is in. He has trouble travelling down to the dining room at times.

Not such a good easter weekend for me, or dad, or my sister, or the staff at the hospital.

Not good

My father has had a fall at the hostel in Perth, and fractured his back.

He is in Charles Gardner Hospital and will be transfered to a rehabilitation hospital in Osborne Park. He is very frail. He may not be able to go back to the hostel. His prognosis is not clear.