Small k's today

No running for me yesterday....just lot's of food. I drove to Sydney to spend christmas lunch there so no christmas drinks for me. But I was quite happy with that.

Very light run today. I was pretty sore around the right hamstring yesterday. Glutes wern't too bad but I could feel them. I wasn't sure if I was going to run at all today, but when I woke up I felt pretty good so off I went.

I only ran around 5km at a very slow pace. I'll take it pretty easy this week.
I'm hoping my leg will be all good by next week. I could feel my legs slightly painful at the end of the run.

I've just packed my bags & am leaving for the airport in a couple of hours.

Think I'm still full of christmas pudding!

Orimbah long run

Great run this morning. Was running with about 6 other runners at 7am. They turned around at the roundabout but I was feeling pretty good so decided to keep on going. We started with an easy pace. Felt good on the hills. When I left the group I picked the pace up just a bit. Was mainly testing the butt. Could feel it in stages.

I ran right to the tar road in 1:27 then turned around. Saw another runner on my way back & about 20min later he caught me. We got chatting & him being a much faster runner than me I found the pace picking up more. I was quite happy to have some company.....it was so foggy & eriee out there.

The big down hill at the end we were flying along!! (well It was bloody fast for me!) Got back to the car in 1:16. Thats 11min quicker! Not sure how far that run is. Reckon around 34-35k.

Thanks Matthew for the run & pace!

pain in the butt!

I haven't posted anything as I ended up with a pulled butt muscle. My piriformis was really really tight. I did an easy 11k on Thursday, an easy 10k friday & today at trotters we did a dingo run. I ran quite easy in that. It still feels tight but I feel I can now run again.
I decided to do a spur of the moment thing today & booked myself a flight to Brisbane on boxing day. I am now on holidays.....wooooohoooooo!!!!!
Now don't get me wrong...I just love my work but to wake up with no schedule is going to be very relaxing!
I plan on coming back in the newyear ready to go again!....more races....more fun! This time however I'm going to get into the track work...Get my speed intact.

Today was relaxing.I managed to also run along Wamberal beach to Terrigal & back & went for a swim.......now that was COLD!

So next week will be fantastic....my brother lives up that way & so does my dad....so some magic running next week & newyears with my bro!

CAN'T WAIT!

Tomorrow I'm off to palmdale to meet with some other runners for a long run

hard race = next day soreness!

Yesterday was a great running day. Started with the trotters running all around Wamberal. Must have been 11k. Ran pretty slow & comfie. At 1:30 I got a lift down with Tara to Hombush for a 3000m & also went in the medley. I did the 800m (arrgghh!!!! PAINFUL!)
This was my first 3000m it was going to be a PB!
We ran a few k's as a warmup
It was a fast race for me. I finished in 10:06. Went through the first km in 3:12. These are my lap splits
00:35, 1:16, 1:19, 1:20, 1:17, 1:23, 1:29, 1:23.
Got about 40min rest then did the 800 in the medley. I was kinda worried I'd drop the batton but all good. Now my legs were stuffed from the 3000m & I have no idea how to race a 800m so I just went hard! Was all good for the first lap then the second was just a blur! I was told I did it in 2:29. Pretty slow but I didn't care!

Got back to the central coast at 8pm then I went to Michael's place were lot's of beer & shots were consumed!

Now today was my long run day. Feeling quite sore in my glutes mainly the right one I set off for a very very slow run. Got 30k in & took 2:55 to complete it. I felt soooooo much better after the run.

Easy running today

2 good runs done for today. I was up at 5am & out running an easy flatish 10.5k. Well after that mighty fine effort I was off to work.
How good are Fridays! Finished work at 1pm. I was then off to the runners shop where I managed to get a great deal on a pair of DS Trainers. They are the old model. I've had them before & quite like them.
Well what do I do next????...mmmm GO FOR ANOTHER RUN! I wore them & they felt good. Did another 10.5k easy.

After all that I went & did the 5:30pm cycle class

Bit sore today!

Well not too much to write. Got woken up at 2am by the bloody next doors STUPIT MUTT! Then I get to sleep but woken up again by a massive thunderstorm!
Somehow it managed to settle by 6am. We ran close to 15km along Terrigal dve, up Charles Kay, around the haven & back along Terrigal dve

Damn adductors & glutes are feeling it. No second run for me today!

Another 6@6 PB!...loving it!:)

2 good runs today. First was about 10am. I started at Terrigal, ran 1 lap of haven then to Avoca where I ran the back streets. Ran back to Terrigal via another lap of the haven. Left the watch in the car & just plodded along.
Went for a swim when I got back. Water was coolish but very nice!

Second run was 6@6. Wow another PB. Did it in 19:18 which is about 3:26 a km. Thats a 14second pb!

Laps
1:25
4:16
4:26
4:35
4:35

Feel a bit tired now

Good running weather!

Todays runs were good. I felt really tired when I got up. That was at 5am. I managed to get to my first run from Erina to Terrigal & back. It was just over 12km. I ran a moderate pace there & back. Took 53:26 (4:25) At 1pm I ran a very easy 10km (trotters flat) I left my watch in the car. Took my time & felt great the whole way.

The overcast & drizzle made it a delight to run in

Big week!

I have done a fair bit of running since my last post. Have just been lazy with the blogging.
Anyway after the 6@6 last wed I did a couple of runs on thurs. Did 2 runs on Fri. Had a great trotters 16km on Sat then I drove to Canberra for the Black mtn challenge.

It's Skyla's b'day tomorrow so I took my girls out for dinner & took Skyla shopping at toy's r us. Wow she's turning 6!

I did the Black mtn challenge today. This would be my favourite race. It's a tough 5km. Has about 2km of flatish at the start then 3km all up hill. I managed to come 4th overall! Last yr I came 23rd. Not sure of my time, I'll find out later but I think it was around 21:06.
After that I ran back to the car at the start so another 5k, then I went for a 22.5k run around the lake. It was bloody hot! I had to stop 4 times & get water.

Then for the drive back to the central coast just in time for the cycle class. (I had to flush out the legs)

Another 6@6

2 good runs today. First was just after 8am. Ran easy 9.5km from Erina to East Gosford & back.
Just ran that quite slow

The second was 6@6. Did that in 19:33. Thats 1 second off my PB from last week. Now that made me feel good since I did the 1/2 marathon on Sunday. To do 3:29 a km for 5.6km is pretty good for me.
Splits
1:30
4:22
4:27
4:40
4:32

I feel really good in the muscles. Nothing else to say other than I hope I can keep this up without getting an injury. I feel really good with my running at the moment & am just loving the regular races so much it's getting scary. I can't get enough of them at the moment!

An easy tuesday run

Well I was sore yesterday!!! That race hit me pretty hard! It was mainly my glutes & hamstrings. But today it's all good. I just went for an easy 12k run. I ran around the haven a couple of times then did the trotters 10k flat.
Really took my time & legs were feeling good.
It was quite warm out there. Much different than the race on Sunday.

I'm looking forward to the race this weekend. I'm off to Canberra to do the Black mountain challenge. I've done this race 3 times & want to do it under 21min. It's a very tough 5k race.

1/2 marathon PB!

Great race this morning. Was up flipping early though. I need to eat around 2-3hrs before a race like this. Now since it started at 7am I was up at 4am. Had a couple pieces of toast & coffee. The race started about 15min late but all good. Just kept running to keep warm.
I tried to take my splits but kept missing alot of the k markers. Some were out but I think it averaged out in the end.
4km - 14:19
6km - 21:51
8km - 29:29
9km - 33:15
11km - 40:49
13km - 48:37
14km - 52:32
15km - 56:24
16km - 60:21
17km - 64:16
21:1km - 80:25
Thats a PB by around 1min!

I must be mad but I felt really good later on, so I went for another run........Ran slow though. About 10.5k. I'm staying up at Mums in Belmont tonight so I ran from Caves Beach to Blacksmith beach & back.
My glutes are a bit tight now though. Other than that all muscles feel great.

Well I'm off to Cardif RSL for all u can eat!!! Have ate bugger all today & can feel hunger arising!!!

Thursday group

Ran to work where I met up with our thurs running group. Ran 6.7k to work then with the group we ran to Springfield to east gosford & back along the entrance rd. That was another 9.5k then I ran the 6.7k home.
Felt great all over. So around 22.5km of easy running done.
Another short & simple post done.

6@6 PB!!!

Fantastic effort today! Cruised to work running easy 8km. Did that at 7am. At 10:45am I ran easy 6.7k home.
I drove to 6@6 and we had a great tail wind for the last 300m on the lap. I managed to to that in 19:32 which is 3:29 a km. That is a PB by 1 second! I felt great in the first 2 laps & was leading then my asthma started to play up. Still happy with the run. Came second & was so bloody stuffed when I finished I had to lie down.
Splits were
1:24
4:20
4:31
4:42
4:32

Well that gives me some confidence for the central coast half. I think I can break 81min, mabye even 80min. Now that would be choice!

early speed work

I was again up early. Had my 1st cliet at 6am & wanted to do some speed work & with the temp to get to 35deg I thought I'd better do early rather than late. Was out running at 4:45am. Ran 10.5km doing 5 x 4min hard with a 2min recovery. Started with 10min easy running. Took 46:37 (4:26 pace)

At 10:45am I ran a really really easy 9km to home. I'm not sure how long that took but I did go quite slow. It was quite hot then.

Ran 19.5km today and feel pretty good!

Sundays long run

Good run this morning. Got running at 6am with Wayne & Todd. We ran 24.5k from Terrigal to Mingara & back. Ran it in 1:52:33. (4:35) Was a good pace. Had stomach cramps from 17k which made it hard.
Went for a swim then did a cycle class at 3:45pm

Total km for the week is 124.5km

Looking forward to a bit of a sleepin!

2 races

Big day today. Did the trotters 10k flat time trial at 6am. It was very humid! Finished in 37:48. Slower than the past but quite happy with the time. I was bloody dying at 8k but managed to get to the end. I came 4th.

Next race was at 5:15pm in Sydney. It was at ES marks. That was a 5000m. Have no idea what position I came. I ran that in 18:16. I was really feeling it. That was alot slower than I could have done if my legs were fresh. I was pretty stoked with it though.
Reckon I ran 22km in total today

Fabulous friday:)

Crickey I was up early this morning. I had a client at 6am so I ran to work at 4:45am. Ran an easy 11km in 54:47.
At 11am I ran home doing an easy 7km in 33:20

Still feel tight in the chest

At 5:30pm I did a 1hr cycle class

hills

I woke up early & had to meet group run at 6am so at 5:30am I was running a couple of easy km on Terrigal beach. Then drove to work. We ran up Kincumber mountain & back. Around 8km. Felt good in that.
At 2pm I did a second run. Ran from Oceanview to the haven. Did 1 lap then up Senic hwy down Charles Kay, over to Terrigal beach then back to Oceanview. Ran a pretty good pace the whole way. Felt much easier to breathe today! That run was 10.5km in 47:49. (4:33)

Good day of training and another 20km done

another tough 6@6!

Bloody hell it was hot & smokey this morning. First run was 13.5km around Terrigal & Wamberal. Took my time. It was 30 degrees then! You could smell the fires. I felt pretty good though.

At 6@6 I strugged again. Another PW in a time of 21:02 (3:45) I just found it too hard to get oxygen. The last 2 laps were just SHIT! It was also 37 degrees so that didn't help either.

I bought new racing flats but they didn't help! They are really comfie though. Brooks racer

Splits were
1:27
4:31
4:48
5:12
5:02

Better luck next week!

Must have run 20km today

Terrific Tuesday

I've been lazy in writing in the blog. Did some good running in Canberra on the weekend.
Today however I ran early for my first run. Was running at 5:45am. Ran 10.5km to work. Did the first 13min easy then did 2min hard 1min easy until I got there. Must have done 10 hard intervals. Got there in 47:17. (4:30)

I had to run back just after 12pm & it was quite hot. Around 35 degrees Ran 9.5km home

So there you go 20km run for today.........I need a beer!

arrrhhhhh....i'm gonna die!

OMG!.......tough run at 6@6!

Anyway it was such a great morning....what happened??!!
My first run was to work. I left around 5:15am & took my time running 10.5km. Then I ran back around 8:30am running 6.7km. Didn't time myself, just took my time.
It was really humid running back.

I was going to run to 6@6 but it was so damn windy.
I ran 2 laps as a warmup then struggled in the race. I knew after the first lap this was going to be hard. The wind near across from the water was like running into a brick wall!
Anyway I did it, I didn't pull out.

Laps
1:27
4:32
4:50
5:04
5:04
Total time of 21:00 for a PW! (3:45)

I still managed to come second. At least everyone else suffered! I found it really hard to breathe. Asthma played up. It was quite hazy out there. I must have used my puffer 3 times & still found it hard.

moderate tuesday

Fishers ghost just before 2km

Me the second runner & Charlie not far behind.



Done my running for the day.
Got up just before 5am and ran to work in a bit under 35min 6.7km.
After my morning clients I left the gym about 10:30am & ran a comfortable 12.5km home in 1:01:43 (4:56)

It was really warm out there. Felt good......no pain....happy, happy, joy, joy!

Fishers Ghost

Good race....hard but good!
Went down with Tara. Left central coast around 6am. Got to the uni not long after 7:40am. The race got underway right on 8:30am. Tara got her age group. Matt Robbie came 2nd overall. Charlie got 2nd in his age group. I managed to get 4th in my age group.
Tough hilly course! 2 laps of a 5k circuit. I found the first lap really good but as soon as the second lap came it got so bloody hard! I was running the same pace as the female 5k winner. When she finished I had no one to run with and found it quite hard running on my own.
Splits
1k - 3:43
2k - 3:40 / 7:24
3k - 3:43 / 11:07
4k - 3:52 / 14:59
5k - 3:40 / 18:39
6k - 4:14 / 22:54
7k - 3:57 / 26:51
8k - 3:59 / 30:50
9k - 4:06 / 34:57
10k - 3:35 / 38:33
Worked out to be 3:51 a km

Drove back to the central coast and did another run of 13km

At 5:30pm I did Michaels cycle class. It was so hot in there!

Weekly km
Tues - 17.2
Wed - 30.5
Thurs - 13.5
Fri - 16.7
Sat - 13.5
Sun - 24
Total - 115.4km

Crommity hill

Did the trotters at 6am. We were running quite a good pace from the start. I didn't want to go too hard as I'm running Fishers Ghost tomorrow.
At Wambie shops Adam & Steve picked up the pace & I just held back. Adam was flying along! I could see him break away from Steve going into Forresters.
I put a bit of effort on going up the hill & cruised down it. The hill near the beach I found bloody tough! Onto the beach & I took the shoes & socks off & ran on the waters edge.The water was sooooo nice!
I finished that run 13.5km in 59:21 (4:23) Not bad for a moderate hill & beach run.
Straight after the run I went for a swim. Was only in for around 5min. Had to hurry & get ready for work.

Laid back Friday

Got up easier this morning. Up at 5am & running 6.7k to work at 5:20am. Took 10min of running to wake up then I was feeling really good. Such a magic morning!
At 7am I was running again. This time 11km. Again ran really easy.

At 5:30pm I did a cycle class.

Like I said pretty laid back

Ran 16.7km in total

Thursdays group

This is the second week Michael & I have done our group run. We had Brian & Richard turn up today. I drove to work as I had too much on to run. We ran from the gym to the haven where we did a lap & ran back. Reckon it was a bit over 13k. Mabye 13.5km.
Anyway we ran slow & easy but I did pick the pace near the end.

Thats all the running I did today. Tomorrow will be slightly more.
Have to be at the gym at 6am & I'm planning on running the 6.7k there then will run back just after 7am. (I have a 2 hour break) Then I'll drive back in.

feeling good!

Again was hard to get out of bed. Damn alarm! 5:30 it went off. Had to take the car to work. Had too many things on that running would be too much!
Did 2 runs. The first was an easy 12km from the gym to Terrigal beach & back. Felt great in that. Took59:25 (4:57) like I said I ran pretty easy.

The second run was running to 6@6. Took around 30min to run there & ran back in around 28min. I did the time trial in 19:34 (3:29) Thats 1 second off my pb! I came first & think I could've gone quicker if I had someone pushing me. I was about 25sec ahead of the second guy.
Laps were
1:27
4:23
4:33
4:38
4:30

Thats 30.5km run for today

Moderate running & hard to get out of bed!

Got up at 5am & was out running to work at 5:50am. Now it was a MASSIVE struggle getting up!.......I decided to run easy but after 10min I was feeling pretty good so I picked up the pace & just ran steady. Ran the 10.5k to work in 47:08 (4:29)

At 11:30am I ran home but was in a rush as I had heaps to do in such little time so I only ran the 6.7k. Did that faster in 26:27 (3:56) Legs were feeling quite good.
No pain anywhere & thats gotta be a good sign!

So another tues run at good pace. Felt good to run sub 4min k's on my own. Even though it was only a short distance. I do them quite easy in a race but find it hard to do on my own

Ran 17.2km today

sunday long run, plus some hills!

Got running from Terrigal at 6am. I ran with Adam along to Crackneck around Shelly beach on the golf course for a couple of laps then back. Was 26km. Took 2:13:12. Was quite challenging. Legs were stuffed when I finished.

Later in the day I did a cycle class

Now km for the week
Mon - 0
Tues - 17.2
Wed - 34.7
Thurs - 27.4
Fri - 16.2
Sat - 18.5
Sun - 26

Total - 140km

easy friday

Was up at 5am & out running at 5:15am. I just ran an eacy 6.7k to work in 33:41 (5:01). At 11:30am I ran back home running easy again but ran to Terrigal first. Was 9.5k in 46:53 (4:56)
Had some drizzle on the way back.
Great running weather.

I'll do a cycle class at 5:30

Feeling all good.
16.2km run for today

a few easy runs

Ran to work at 5:15am doing the 6.7k quite easy in 34:52. (5:12) I then ran with Brian & Michael going along Springfield to East Gosford & back. 9.2k in 46:15 (5:01). A couple of hours later I ran home doing 11.5k with hills running quite slow & easy in 58:54 (5:07)
I was quite warm on the run home. I did that just before 11am.

So another exercise day done. 27.4km run in total

big wednesday!

Lot of running today. I'm on a bit of a buzz at the moment! Just feel really good. Had heaps of energy today. Bit tired now though.

I got up at 6:15am & ran the 10.5k to work in 56:14, so it was a slow pace. At 10:30am I ran back doing the 6.7k in 34:48, so another easy run.
At 5pm I ran from the gym to 6@6 then ran back so thats another 17.5k
I had a great run at 6@6 finishing in 19:43. (3:31) so a FAST pace! Well for me it is. I came second.
Laps
1:30
4:27
4:34
4:37
4:32

A total of 34.7km run for the day

speed work

Ran to work via charles kay. Did 2x4min hard & 4x3min hard with a 2min recovery. Felt great. Distance was 10.5k in a total of 49:33. (4:43) A couple of hours later I ran home. 6.7k in 30:46. (4:35) The second run was at a moderate pace.

I also rode to from work later

Thats my exercise day.........17.2km in total

8km pb!

Did StMarys 8k race. Took Tara Wood, Matt Robbie & Michael Mirtile. We all had a great race. Michael did sub 4min ks. Tara came second in the female. Matt won the event & broke the course record by 3 seconds & I won my age group. Great effort by all of us!
I'm not sure where I came overall.
Splits were
1km - 3:15
2km - 3:35
3km - 3:32
4km - 3:33
5km - 3:46
6km - 3:53
7&8km - 6:26
I ran it in 28:03 (3:30 pace)
Was really happy with it.
I did a 1k warmup & after the race I did a 6.5k run.

Later when I got back to the central coast I went for a 12.5k run then later did a cycle class.
So I ran a total of 28km. Legs feel really, really good!

Brooks Hill

Yesterday I ran to work via charles kay...10.5k in 53:30. I ran home after work but was in a hurry so only ran 6.7k. More direct. I ran that in 32:49....I also did a cycle class last night.

Ummm ok now today. Was up at 5am for the Brooks hill time trial. I jogged to terrigal as a warmup. I was pretty happy with the race. I ran it in 38:25. The last time I ran that was in June. I did it then in 38:16. I was slower but am still getting back into it after the Melbourne marathon. I felt I could've went quicker but backed off just a touch around 8k. I have a race in StMarys tomorrow. It's an 8k.
After the run I rode to work. On my way home I got a bloody flat tire!

run to work

I ran to work via senic hwy & charles kay. 10.5k there in 57:51 (5:30) So it was quite slow

Did my run back around 4hrs later. That took 51:51. Alot quicker, same route just reverse.

Thats pretty much my day.
I'll run to work again tomorrow.
Also off to the foot doctor

run & cycle

I got up early & did the trotters 10k flat. Just took my time. It took 55min which is quite slow. I seem to have this calous on the bottom of my left foot that has been bothering me since last Thurs.

After the run I went for a 25.5km cycle to The Entrance & back. That took about an hour. Felt good in that

Later on I ran from the gym to Gosford for 6@6. I did race in 20:05. Around 3:35 pace. I was 3rd & 50 seconds quicker than last week. Legs are starting to get their speed back. Next week I'm doing sub 20min.
After doing that I ran back to the gym.

So 10k ran this morning plus 17.5k in the evening. A total of 27.5km ran plus 25.5km of cycling

been lazy!

It's been a while since I wrote in this. Just got lazy.
Well I went to Canberra last Friday & did a run around the lake 15.6km. Also ran with a client 6km. So 21.6km for Sat.

Sunday I went in the race for research 5km on the Newcastle foreshore. I entered as a team with Michael, Tara, Luke & Richard. Our team won!
I came 8th overall in 18:35.

Today I ran 14km in 1:09:46

Thursday hills

Had a good run. Felt pretty good. I started at the gym to the base of Kincumber mtn, up Charles kay to terrigal then back. 16.5k in total. Took me 1:18:40. (4:46) It was quite humid. I felt better today than yesterday though.
I did a bit of a strength workout after the run.
Tomorrow I'll do an easy run in the morning then I'm off to Canberra.

sooooo MUGGY & HUMID!

I went for 2 workouts today. The first was at 8:15am where I did 1hr on the bike. The second was 6@6. I ran that in 20:54. (3:44) I've done that 3 times now & that was the slowest.
I found it really tough with the humidity. I came 3rd. I was doing ok until the second last lap, then on the last lap I just died!
I was still pretty happy with it since I not long finished a marathon.
I ran 4.5k before the time trial & 1k after. So ran around 11k in total
I still feel buggered!

easy run but heavy legs!

I went slowish out there today. Got running at 10:30am. Ran from the gym to Terrigal then up The Senic hwy, down Charles Kay, then back to the gym. It took 1:13:17. Was around 15km (4:53)
The weather was great for running. Cool with a light drizzle.
The legs were still heavy from the marathon, but thas got to be expected.
Overall I was happy with it

All new stuff

Ok guys. This is my brand new blog.
I've decided to keep the blog going. I've had alot of my client ask me to as they find it quite motivating.
I'll try to enter daily, but I won't worry about it on the days that I don't run.

Now that the Melbourne marathon is over I'm going to do some track races & shoter fun runs.
The next BIG RACE isthe 6foot track next year. Thats a 45km off road race. So anyway for now I'm gonna enjoy the shorter stuff.

No running for me today.....so until I run next (tomorrow)....good night!