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