After the half marathon I was thankful for some easy runs and days off leading into the Sandown Road Relays. With a revised plan forward I now feel like I’m getting back on track as long as I can manage a sore foot.

Sandown Road Relays

It was a fun day down at Sandown Racecourse on Saturday. I was first runner up in our division 6 team and felt good as I went out covering the first 2 kms in 4:19 and 4:17 – just a little behind my best 5km race pace.

Coming around the final bend was a bit tough with the combination of a slight up hill and wind and rain kicking in. But held on at 4:24 pace.

In to the second lap my legs are now feeling it and I drop into the 4:30 range. But thinking of the bet I made with Claire Hodgart I hold on best as possible and with a final effort down the main straight averaging 4:06 pace for the final few hundred metres.

I finished in 27:52 which is 5 seconds off what I ran last year. Happy enough with that result after how the last few weeks have gone. My heart rate average was 176 which is definitely in the working very hard zone !

Team mates Steve x 2 and Tom all put in good runs but division 6 is a strong field so we finished in 9th place.

This week

Monday after the Gold Coast half marathon I was thankful for a relaxing day up at the Gold Coast. The day involved a high tea, walking barefoot along the beach and making use of the spa.

Tuesday a 50 minute jog along the Surfers Paradise beach path before flying home. Legs were sore and tired, my foot was sore and I found it difficult to keep my heart rate low. On the positive side the weather and scenery was great!

Wednesday another 50 minute jog this time back in Melbourne. Everything felt better but still a bit tired. Pace, heart rate and leg fatigue felt like it had improved, and foot not bad.

Thursday and Friday rest days. Although I did put some time going through an older set of exercises from Pure Physio. I feel like part of my problem at the moment is a muscle activation problem. Glute muscles get lazy and stop working so the quads overwork and get fatigued. So I think that’s an important one to focus on making sure the glutes are firing.

Saturday Sandown Relays… read above.

Sunday morning You Yangs long run a 15km run. My foot soreness flared up again after Sandown and was feeling very sore for the first few kms and was noticeable the whole run. As I write this today (Monday) it has still been sore and I’m managing it with my foot taped and only wearing comfortable and stiffer shoes. On the plus side my legs didn’t feel too bad Sunday.

Running

1%-ers

Coming up

Training program has been revised to allow for more recovery and training paces have been adjusted. This should help keep training fatigue under control and keep me in the “Ben Zone”.

• 16 July – Game of Thrones Season 7
• 16 July – Albert Park Road Race (10km)
• 29 July – Lake Wendouree Road Race (15km)
• 12 August – Anglesea Surf Coast Ekiden Relay
• 10 September – Burnley Half Marathon
• 16 September – Princes Park Relays
• 15 October – Melbourne Marathon

Summary