speed!

Got a couple of sessions done today. Starting to feel I've got rid of that virus.
First up was about 10am in the gym. Did 1km run, 2km bike, 1km row & repeated that 3 times. Then did some weights

About 5:30pm I ran down to Duffy's oval where we did 10x300m 1:02, 59, 57, 55, 53, 1:01, 57, 56, 59, 56. I then ran home via Terrigal beach & went for a swim.
Happy that the hamstring pulled up good. Will have to wait & see until tomorrow if it's got any worse

the hardest long run in awhile!

OMG! What a struggle that was today! Ran out at Palmdale to the intersection & back. It's about 20km but I was just stuffed! No energy & found myself stopping about 6 or 7 times just to get myself back together. Saw Baz out there on my way back...Anyway except for the battle I was still happy with it. It took a little over 2hrs
I need to get use to running in the heat & humidity again

Brooks hill time trial

Muggy muggy morning! I had no intentions of racing this today. Good news for me is that I felt much better than yesterday. Just ran a steady pace starting at the back. Not sure what time I did as I ran without a watch. I think I heard 48min.
Still no matter how slow you go it's still hard. Felt quite sick when I finished...lack of energy too

Boxing day struggle!

Hit with a virus.....well on the tail end of it from last week. After my run on Sunday...you know the massive 17k long run that felt like 30k....well after that run I done hardly anything. Felt like crap & just too tired to get out there. That and aches & pain don't help either.
Anyway got out for a 50min run yesterday. Thought that was good of me & it was xmas morning.
Today I felt okish when I got up so I put on the shoes & ran a slowish 11.5k. I'm still looking for my fitness.....reckon it's on holidays...hahaha. It was muggy out there...so humid! I put myself on the scales before I left & when I got back I was 1.2kg lighter!!

getting there!

I was out running about 6:50ish. Injury was good but feeling quite sore from the virus I've picked up. It makes the muscles tired & sore & gives you a sore throat. Still went easy & ran from home to the old waterslide & back.
Just a bit over 17.5km....felt like 30k though!

another pain free run....well kind of

Trotters again. This time Erina bush run. About 13k. Quite hilly this one. We go along the base of Kincumber mtn. Injury was good....just felt tight. Has loosened up as the days gone on.
Tomorrow I reckon I'll do that long run. How longs a long run now? Back a couple of months ago it would've been 30k plus. But now 20k would be it....but we will see tomorrow!

no blogging, not much running but by no means lazy!

Stupid injuries is all I can say! I have no motivation to blog on when injuries attack me!
Well I'll give it a shot here!
I've been giving the running a massive break over the past 7 weeks. I've run a couple of trotters & also got a 50min 10k in there...hahaha!
Really though I managed to finally run without much pain last week:) They were on the t'mill...but still a good sign. This week I've pushed it a little more.
Monday just a cycle class
Tues am another cycle class
Had a crack at the 3000m handicap on Tuesday night. I had 11min as my time. I ended up running 10:55. Slow but still happy with it. By no means could go any faster! I fell to the ground when I finished...but the good news is my injury was great!
Wednesday I got a cycle class in then later tried 6@6. Now again slow....24:50 but still no pain!
Thursday had no pain just tired legs from the running...so I did a cycle class
Friday...well managed to run around 9k. Hamstring just felt weak & tight. No pain but was scared to go any faster. Feel it still needs that rest.
I'm going to do cycle again tonight then trotters tomorrow.
Most likley no running Sunday...but we will see:)

Getting better!

Yesterday I managed 2 cycle classes.
Today I did another 2 classes & heaps & heaps of foam roller work & stretching. That injury is heap, heaps, HEAPS better tonight! wooohooo!
Still feels sore now & then but can move around without pain most of the time. Another week or 2 & I might be back to easy running!
The plan of attack this week is to keep doing cycle & stretching & I might do the time trial on Sat but take my time......

No run, no exercise just a flat out day working! Tomorrow I'll kill myself in cycle!

bit of a break!

Haven't blogged away for a while. Mainly because I've done hardly any running. Still injured since the marathon. It's sore around my butt, hamstring, groin on my left leg. If I want I can run slow but can't stride out so I think it will do me good to have a rest from running. Not sure If I'll be doing much for the rest of the year. I'll just see how the leg goes. I've done quite a few cycle classes but can still feel my fitness going. If I can I'm going to run 2 x a week. 6@6 & trotters and do cycle on other days.
Will also do a bit of surfing when I can.
Today being a Sunday I'd normaly go out for a long run but instead I slept in then went for a surf & did a cycle class in the arvo.
I'll keep the blogging up so I can keep track on how this injury goes. I had the same injury 2yrs ago but not sure if it was the left or right leg

Almost the end...we reach Christchurch

Great sunny day over here today. I even had to get in my shorts. We left Dunedin but not before going up Baldwin Street. It's the worlds steepest street! I would've run up it but...well you know...I do have a sore hamstring! Anyway after getting lost we made our way nth & got to Christchurch a bit after 12pm. Found our motel after getting lost again then had a look around the city then up the Gondola there. Now that was high! (500m up).

Tomorrow we travel all the way to the airport for a flight to Brisbane then back to the Gold Coast.

I'm looking forward to going home but also would love a bit longer over here.

Great news is my hamstring felt really good today. I might even be able to run again soon!

Some photos

Dunedin railway station....the most popular photo shot in NZ

Queenstown up the gondola

The glaciers at Franz Josef

Queenstown to Dunedin

Got away about 8:30am. Another good trip. Dunedin is alot like what I reckon Scottland would be like. And I reckon it's just as cold!
I got to go on the Cadbury tour! Got some cheap chocolate...mmmm yum!
This is just a quick blog as I'm pretty tired.
Still no running, hamstring still quite sore
Tomorrow Christchurch

Queenstown

What a great trip this was! This would be the best part of the whole trip. You couldn't ask for any better weather. Just amazing. It's something hard to describe but the views we had & driving right through the mountains just magic!
We got to Queenstown around 10am and had a look all over the place. Up the Gondola & the views up there.....WOW!
Even from my bed you can see the mountains over the lake with snow on them.
Tomorrow we go to Dunedin...I'm going to go to the Cadbury factory!

From Nelson to Haast

No running for me. Hamstring is really sore at the moment. Could be a while off again. Thats cool with me though.
We made our way further south to Haast today. We stopped off to have a look at the glaciers on the way. Went for a 15min walk to get there
Got to Haast about 5hrs later. Not much here....only over priced supermarkets. $6.00 for a block of chocolate! & $8.80 for a pkt of weetbix! Not for me thanks!
Tomorrow we make our way to Queenstown.
The mountains look fantastic...still quite a bit of snow on them

Greymouth

I got up around 7am & decided to try & have a bit of a jog. Well I'm still sore in my left hamstring so just joged/walked for 20min.
We left Nelson around 9am & got to Greymouth around 1pm.
Great trip. We drove through sunshine, rain, & snow. The snow was so cool. It's pretty cool but not freezing.
We managed to have a good look around greymouth then later we decided to go down the pub (3km away) for a few drinks & some dinner. We thought we might get a cab so we asked the reception if they could call us a cab. They did one better & drove us down there! I couldn't believe it! I tell you the people here are the best hosts! Whats even better they just said to tell the publican to ring them when we are ready to go home they will come & get us! After a few beers & a few hours later we went & had the biggest pub feed I've ever had. The locals there were more than happy to chat away with us. We got home around 9pm. Thats when the sun goes down here at the moment

Tomorrow we go down to Haast about 4 hrs away

Time for the south! It's getting cold!

We didn't do much looking around Wellington. This place is just way too windy! I have no idea how people could live here.
We pretty much went down & got our car on the ferry to go to Picton on the south island.
Just drove the car on then relaxed for a few hours. The ferry was easy going. Got really rough after about an hour & stayed that way for about 50min then calmed down again. I went outside & my sunnies nearly got blown off my head!
The weather on the top of the sth side is a mixture of sun, wind, rain, wind, wind, wind & wind.
After a bite to eat at Picton we started our drive to Nelson. That took about 2hrs on the most hilly windy road I've ever driven on. At one stage we thought we were going to run out of petrol...but all good.
Tomorrow we will make our way down to Graymouth.

If the weather is ok in the morning I might try to have a light run

Oh by the way they have crap on tv over here. (lucky I don't really watch it anyway!)

Windy Wellington!

This is some of Auckland from sky tower

Rotorua from the top of the Gondola

How cool is this! This was on our way to Wellington just after Palmerston nth


After the best nights sleep I've had in ages we made our way down to Wellington. This took up most of the day.
We stopped off at Palmerston nth for lunch then made our way there a few hours later.
We are staying out of Welingtown in Lower Hutt. Went for a drive into Wellington but it was way too windy to get out of the car!

My legs are starting to feel fresh again. Still no running for me at this stage
Tomorrow we get on the ferry & head over to the sth island

Monday......time for a rest!

Was bloody stiff when I got out of bed.
Well no running for me today (no surprise there!)
We got out of Auckland early....I've seen enough of that place! & we headed south to Rotorua. This place is heaps cool! We got on the gondola & checked out the view....pretty cool up there.
We managed to get some cheap rooms staying at the Duxton.
Tomorrow we go down to Wellington.

Ouch!!!...crashed & hit the wall!

Boy o boy....that was the toughest road marathon I've ever done!
Was up at the stupid hour of 3:30am to have b'fast then a walk with all the other runners to the ferry. Got on the ferry around 5ish then just relaxed over the other side untill about 5:50am then started moving & stetching.
Got up the front & just after 6:30 the hooter went off. From the first k this race had hills. Mabye my body doesn't like the hills at the start. Still thought I was doing ok untill the harbour bridge. (how tough was that bridge hill!)
The long run out to the turn around was pretty flat but MAN it was hard. I really felt it in the last 7k. My ks were starting to be in well over 5min from 35k onwards.
Was hoping to do sub 2:55 but way off with a 3:12:17. I had nothing left in me at the end.

After crashing out on the grass in victoria park for about 45min I got up then BANG! I spewed my guts up. Then thought I better so we were going to walk back.....then off I go again. We got a cab back. I thought I was going to spew in the cab. I had the window down & my head out the window! I just couldn't walk the 1km back!
After a 4hr sleep I started finally coming good. Managed to keep down a banana & some water just after 3:30...that's 12hrs after my last bite of food! Then was getting really hungry!! I've never had such a bad reaction from a marathon before!

After a great sleep we went to sky tower which was cool.

So what does all this this mean?...well the Auckland marathon defeted me. It got me & beat me. So that means I'm going to have to come back next year & kick it's ass!

Marathon eve!

Ok....this is it. Tomorrow I've got the race. It's about 9:30pm as I write this & have to get up about 3:30ish. The race starts at 6:30am but I have to get on the ferry to Davenport about 4:45am. Why so early??? well they want us runners to get on the ferrys around 5am....why so early??? I have no idea!
Anyway I think I should have a good race. My goal is to do a sub 2:55. That means I need to average 4:08 each & every km. I'm hoping to go through the first 10k in sub 4min pace so under 40min. 39ish would be good, then see what I can do,
It's a hell of alot of hard work to get a marathon right. 3months & it's d-day.
Hoping the weather will be like today. It was overcast and around 17deg. I think it's ment to rain. We had some light drizzle tonight

Managed a comfortable 8.1k run today just running around Auckland city. Took my time. Legs feel really good

Later we walked on down to pick up my race gear pack. Had a look over at Victoria park markets then got on a ferry & went over to Davenport. (thats where I start tomorrow)It was like another world over there. Only 12min on the ferry but so different than Auckland.
Auckland really reminds of of Sydney only much, much smaller.

Snacked on alot of carb stuff today.......bread based stuff & had some rice with chicken & a bit of pasta for dinner.

I tried to buy some energy gels but couldn't find any anywhere....even Rebel don't have them. Finally spotted a cycle shop & had a look & low & behold they had gu gels & these lemon ones that arn't as thick. Looking at the price ($5.50-$8.50 for the gu & $2.50 for the lemon ones) I picked the lemon ones

Ok it's bloody noisy outside in the streets of Auckland & I need to try to get some sleep so I'm gunna put in the ear plus I bought today and zzzzzzz off!

Friday...almost there!

Went for easy 6k. Bit of a hill in there. Legs are now feeling really good. Feels like they have a spring in them.
Weather still quite good. Was coolish today but not too bad. We made our way back to Auckland today & went via Hellensville. Stopped at a bakery & they had the most tasty sausage rolls & pies I've ever had! I got a sausage roll with proper meat for $1.70 & a chicken & cranberry pie for $2.50. This pie had chunky pieces of bbq chicken in there!
Thats about all today.
Tomorrow I'll go over to Victoria park & pick up my race gear, then head over to Davenport on the ferry

Thursday...another great trail!

Got up just after 7:30 & was out running to Haruru Falls then back. Ran around 12k. Magic trails for about 6k then this small water fall. Got kinda lost back stuck to the roads on the way back
We went for drive back there.
Later we got on a ferry & went over to Russell. It's an island on the Bay of islands. So peaceful & again the locals are heaps cool! We got this fast ferry back. It took about 15min to get over on the slow one & 5min on the fast one.Drove around a few other towns & relaxed back home. The water a bloody freezing! Have also found the meat cost alot extra over here.
Did buy the best tasting burger from this little takeaway. Man it was just...just...just mmmmmm....yummy!
Tomorrow we go back to Auckland.
I guess I'm in the carbo loading stage now with only 3 days to go

Wed off to Paihia

The blue line is where I ran today

I'll try to run this trail tomorrow

Our motel. Thats our room down the bottom. Right opposite the beach

Went for an easy 8.9k around Auckland. Got slightly lost! Good run. Found some trails in the city.

Later we got a hire care & made our way to Paihia. It's this really cool town in the Bay of islands.

We found this cool motel....(the people over here are so friendly) the owner greeted us with welcome arms!

Tomorrow we plan on getting on the ferry to Russell & having a look over there.

Weather has been good. About 19deg with a bit of cloud. I think it's ment to be cold & shit for the race on Sunday. The cold I can handle, just hope it doesn't decide to rain

Tuesday...Brisbane AM......Auckland PM

An Island half way between Australia & NZ. Looks pretty cool!

The spare doona in the cupboard in the room we had in Auckland!

Motel in Clayfield Brisbane

This was our accom in Gold Coast


Our rental beast in NZ




Today I got up early and went for a run in Brisbane before the flight. Now it wasn't hard to get up. I was out running at 5:20am & the sun was so bright. You would think it was bloody lunchtime!
We then made our way to the Airport. On the plane a couple of hours later....a few more hours we are in Auckland. The first thing I notice about this place is how green it is. I've never seen green that bright before!
We get through customs in about 45min then on the bus to the city. A short walk we made to our room. This place was cheap & I now know why!
Let's just say it's not the Hilton!
I then go for another run. This time 10k. I ran to the Harbour, around Victoria park then noticed a big group of runners. I go join them then notice I'm running in a 5k race! I get outa there and head back to the motel.
We then head out to the city to find a bite to eat. I get this greasy hamburger. It was the most yuckiest thing I've put in my gut for a long time. It was a burger called the "big boy's burger" from their hamburger place called wendy's. Our wendy's sell ice cream. This place is 10 times more greasy than Hungry Jacks. My gut's didn't enjoy it one bit.
Well that's a run down on my first night in Auckland.
Tomorrow we hire a car and going to The bay of Islands.

Cant wait!

Monday......rest day

No running today. Just made our way up to Brisbane. Staying at Clayfield

Pretty relaxing day

Last long run...........1 week to go!

Got up really early and ran 24k in around 1:46. Then when I got back it was almost time to leave for the airport. Good trip but when we got to the Gold Coast my brother was spose to pick us up & we were staying with him at Hope island for the night.....well we waited & waited then find out he gone to bloody Brisbane to pick us up!....so we wait for him to come get us....and we wait.....and we wait.....he end's up stuffing us around so we just jumped in a cab & stayed at Coolangatta instead. We got this motel room right on the beach.
Met up with a friend for lunch

Tomorrow off to Brisbane

No run tomorrow

Brooks hill time trial

Got up just after 5am. Had to have some toast as I was starving!
Ran to trotters for a warmup then ran some more when I got there.
Didn't really feel like running fast but off we went
splits were
3:44 felt hardish but good
3:42/7:25 still feel good
3:49/11:14 first little rise but come good on the downhill
4:23/15:37 hard hill on oceanview dve. Always stuffed at the top of this one
4:22/19:59 just try not to pass out! Legs burning now but going down hill now.Brooks hill not far away!
4:33/24:32 OUCH! Brooks hill and it just HURTS! Damn I hate hills. I look back when I get to the top & see another runner not to far away
3:54/28:27 Trying to pick up the pace & recover the same time. I can see I'm gaining on Ian
3:24/31:51 Love the down hills! Pass Ian here and want to slow down but keep on going. Only 2k to go. Starting to feel sick
3:50/35:41 This just hurts now. I wanna stop! 1k to go. Try to go faster
3:39/39:19 All over! Try to breathe. Feel slightly sick in the guts

4th overall.

Go for a 2k warmdown then after jog home

Happy with this today

Recovery friday

Just set out on this fine sunny morning for a moderate/easy 6k.

Later did a cycle class

Tomorrow i'll have a go at the Brooks hill time trial

Thursday

Got up & done an early moderate 14k running around the Haven then doing the Brooks time trial run in reverse in around 4:56 pace. Legs felt good. Still a slight tight hamstring but all good.
Still got to get em fresher but getting there!

easy running today!

First time in ages I've only done 1 run on a Wednesday. In taper mode now that's for sure
It was cold, windy & rainy todayso I headed off to the gym. got on the t'mill and ran a very easy 6k. That took just under 30min
Hamstring was pretty good........still tight but good

Not long now!

Tuesday

After having yesterday off running my legs felt pretty good this morning. I just took it easy running 7k

Later we did 5x laps of the track (2km). These were done running the bends easy & the straights hard
We did that 3times all up so 6k of speed work (well 3k of speed & 3k of easy)
Hamstring was slightly tight tonight
9.3k done tonight

16.3km done today

Sunday......only 2 weeks to go!

Ran 28k. This was bloody hard!...hot & humid. I was out the door running at 6:45am. I ran from Terrigal to Long Jetty for 14k then turned around. I felt pretty good untill about 17k. Then it got hard really quick! Every hill was now a mountain..........It was the humidty that got me. Still I ran the second 1/2 almost 2min than the first 14k.

Still happy with the run.
Hamstring was just slightly tight

Later did a cycle class

Tomorrow off running

Sat....trotters erina bush run

Got down to Terrigal about 5:45am. Felt good but it was really humid. Set off easy then as we went along I picked up the pace. Got a bit lost going in Kincumber mtn & had a bloddy massive hill to deal with!
That shattered me. Got back in one piece though.

14k all up with the run from home the trotters run then back home again

Friday....no pain & feeling good

Felt fresh in the legs today.
Just easy 10k from Terrigal to Wamberal & back

Thursday

Just ran easy again. Felt good throughout the run. Got 13k done in 4:53/km pace.

Wednesday

First run was easy 10k
Next was 6@6. I got a 7k warm up done running to Adcock park & back then a lap of the course. I ran this slightly faster than marathon pace. I managed 4:01/km. Did 23:43. Felt good through run.
Laps were 4:45, 4:43, 4:44, 4:47 & 4:40

14k tonight

24km today

Tuesday

I had yesterday off running. Today was 10k easy in the morning, then later at Duffy's oval we did 5x 600m. I did these in 2:12, 1:58, 2:01, 2:05 & 1:55. I just started off easy and went a moderate pace as I still had HEAVY legs from Sunday

Sunday....3 WEEKS TO GO!

Did the Weston ck fun run....6km in 22:46. Thats 10seconds faster than last yr!
I was so stuffed at the end but soon recovered good
Did a 6k warmup then a 6k warmdown. About an hour later after the presentations I went for a run around lake burley griffin doing another 22km

Felt good

40km all up today

Now I can start my taper!

Saturday & feeling good again!

It's a bit like a roller coaster! I ran this morning doing easy 12k & hamstring & glute felt great.
Ran on Lake Burley Griffin.
Tomorrow (Sunday) I'm going to go in the Weston ck fun run....6km. I did this race last yr.

Easy run but again tight hamstrings!

Just a very easy 12k in Terrigal this morning. I could feel my glute & hamstring tight again.
I drove down to Canberra today & that didn't help. Hoping it will loosen up again tomorrow.

Thursday....good solid run

I met Charlie at my place at 7am. We ran to the Haven then along to Wamberal on Oceanview dve. We started off quite slow & easy for the first couple of km's then picked up the pace. Between the 9km & 10km we were running around 3:35 pace. We ran the first 10k in 46:39. Then we ran slow for 600m. Charlie finished then. I kept on going taking it easy until I done 15km

Legs felt pretty good

Wednesday

First up was asy 10.6km

Later it was time for 6@6. I ran to there from Erina via Micheals place at Springfield so I got a good 7.5km warmup & a 7km warmdown. I managed to go 12sec faster than last week. I feel I'm starting to get my speed back. Finished in 22:40
Laps were
4:15, 4:28, 4:39, 4:41 & 4:34
20.5km done tonight

31km done today

Tuesday mingara central coast 3000m

First up I went for an easy 12.1km in Terrigal

Later I went in the 3000m at Mingara. Last year this month I did 10:29. Tonight I did 10:33. Not bad with all the km's I've been doing. Good news I had no pain & legs felt good.
Laps were 00:38, 1:20, 1:22, 1:25, 1:26, 1:26, 1:28 & 1:24
10k done tonight

22.1k done today

Monday = HEAVY LEGS!

Just a very easy 5km. Legs were like lead! Still happy with the training. To be able to do a easy run after a moderate pace 36km is good

Long stormy run

I set out at 5:45am. Just after I left I was running in a thunderstorm. It soon calmed down.

Ran the hilly avoca, copa, Green point back to terrigal run. More hills in that today than there will be in the marathon.

Got 36km done in just over 2:53. I felt great when I finished. Tired but great.......only 4 weeks to go!



Ran 152km this week

Avoca steps & a 1500m

First up was Trotters. We ran the Avoca steps. I just cruised along. I even walked the steps

At 9am I went to Mingara for the 1500m. My speed had gone! Did 5:01
Laps were 00:57, 1:22, 1:22 & 1:19.

24k done today

Friday

Tight hamstrings today. Just easy 11km then a cycle class

Thursday......mini long run

I felt good this morning. Legs were just a bit tight. I can still feel the tightness in the left hamstring/glute but overall it's so much better!
I ran around Terrigal, Wamberal then over to Bateau Bay then home. 23km's on the dot in 1:47:43.
I ran quicker in the 1/2 marathon distance in this training run than I did in my first 1/2 marathon race back in 1999!

Anyway feeling good which makes me a very happy bloke!

Wednesday

Pretty good run this morning. I managed to get in 15 easy km's

Later did 6@6. I was 1 second slower than last week. Time was 22:52. I was happy with this as it was pretty warm tonight.
Laps were 4:23, 4:32, 4:40, 4:42 & 4:32

29km's done today

Tuesday

Started off the morning with a moderate pace 14km. Hamstring was a bit tight

Later I met Charlie & Jono down at Duffy's oval. I got 4x550m in. They were done in 1:50, 1:45, 1:41 & 1:44. Jelly legs at the end! After that I went for a couple of extra k's easy
8k done tonight

22km done today

Monday

Easy 8k today. Legs felt good

Sunday...St Marys 6.2k

Drove down with Charlie to St Marys. I did this race 2yrs ago but was about 1min 20sec slower this year. It was quite hot & a massive head wind at the end. Legs felt heavy but no injury pain. I was happy with the result. I came about 9th overall & got 2nd in my age group.
km
3:34, 3:48, 3:56, 3:52, 4:05, 4:06 & 00:21.
6.2km in 23:45

I did a 7.5k before the race then another 10k after. So about 24k done today

Later I did a cycle class

Hard Saturday!

Not the best 10k I've done at the trotters. Right leg again got really heavy & didn't want to move. I think it's all the extra km's I've been doing of late. All good though, I'll start to taper off soon. I've still got to remember I've been running injured with that left hamstring & glute since the city to surf. 39:39 was the finishing time
km's
3:43, 3:46/7:28, 3:54/11:22, 4:01/15:23, 4:10/19:33, 4:00/23:34, 4:10/27:43, 4:03/31:46, 4:05/35:51, 3:53/39:39

At 9am I went in the 1000m out at Mingara. Last time when I did the 1000m last year I did 3:10. Today I did 3:11, so I was really happy with that. I felt we went too slow for the first 200m
Laps were
00:38, 1:17 & 1:15

24.5km done today

Tomorrow I'm taking Charlie down to St Marys for the 6.2k road race. I'll run after that to make my long run

easy sunny friday

Just a very easy 10.1k today. Tomorrow is Trotters 10k then Mingara 1000m

Have a massage today

Great Thursday morning

Feet still quite sore from the beach session on Tuesday & legs were heavy & tired from Tuesday & last night but felt pretty good out there. I just wanted to run for 90min. I ran from Terrigal to Nth Avoca to Avoca & around to Avoca dve back up to Charles Kay, down that then to Terrigal beach then back home. Did 90min on the dot & ran 18.4km. Quite a hilly run!

Wednesday

First up was easy 10k around Terrigal & Wamberal

Next was 6@6. Goal was to do under 23min & finished in 22:51
Laps were 4:21, 4:29, 4:37, 4:42 & 4:40. Wayne beat me. He got 22:46

I was happy with this tonight. The humidity made it hard. My lungs were really burning

Tuesday beach sprints

First run an easy 12.3k

Next was a speed session doing a heap of short beach sprints

24k done today

Recovery Monday

Just a very easy 6k. Tight hamsting

Sunday long 33k & only 6 weeks to go!

Started off early...around 5:45am. I planned on getting in 36k but once I hit 30k I was stuffed! I ran from Terrigal up to Copa then along Kincumber to the entrance rd then back along Terrigal dve up Charles kay (thats when it hit me!) then back home. Lot's of tough hills in there!
km times for this were
5:35, 4:58, 5:12, 5:05, 4:22, 5:13, 4:58, 4:51, 5:28, 4:37, 4:48, 4:31, 4:20, 4:41, 4:50, 4:49, 4:47, 4:56, 4:31, 4:44, 4:38, 4:47, 4:43, 4:56, 5:05, 5:15, 5:03, 5:22, 4:55, 4:56, 6:44, 5:19, 5:36

Legs were jelly at the end!

So anyway another 33k done today

Trotters waterslide & central coast 5000m

Trotters waterslide first up. I just ran easy. It warm such magic weather! That run was 15k on the dot. I ran to trotters & back home so I got 16.2k done there.

At 10:45am did the central coast 5000m championships. This was hot. More than hot it was an ugly heat! By the time I fished I found out it was 30 deg. Now when your not use to that temp it really knocks you around. I finished 4th in 19:19. We all had really slow times so that made me feel better! I was really happy with this run. I felt quite fit, it was just the heat that slowed me & everyone else down.
Lap times were 00:39, 1:24, 1:28, 1:29, 1:31, 1:33, 1:35, 1:36, 1:36, 1:35, 1:35, 1:37, 1:33

Managed 10k all up so 26.2k done today

Friday easy

Just an early easy slow 10k. Felt okish today. Still got that bloody hip niggle but much, much better!

Thursday

Felt great out there this morning. I ran on my own from the gym & headed out towards east gosford. Ran all the back streets with quite a few hills in there. Again I took it easy for the first 3k then picked up the pace.
All up I got 15.2k done in 1:11:37 (4:44/km)

Wednesday and another 6@6 done

First run was done around 6:30am. That was a moderate 13.1k done in 1:03:54 (4:53/km) I started off really easy & picked up the pace as I went

Next was 6@6. I finally started to feel like I'm getting back to where I should be. Even though this wasn't the fastest I've done my hamstring & glute are feeling so much better. It's still got a niggle but it's heaps better than it was. I still feel like I've got a bit of a bug in my system as I just feel more tired than normal
Laps were
4:29, 4:35, 4:43, 4:40 & 4:35. Finished 3rd in 23:04
10.6k done tonight.

23.7k done today

Tuesday

First run was easy 12k.....felt tired

Second run I went to the haven at 2pm and did 400m 1:21, 800m 2:46, 1200m 4:17, 1600m 5:57. I had a 500m recovery between eash one. Felt good after

10k done

22k done all up

Monday

Easy 6k

Sunday...Canberra times fun run....10k....not the best run!

I thought I was starting to feel ok...even thought I might get a 37min or under.....Was I wrong!
After 1k I was feeling flat......still got a bit of a bug in my system. The weather was really crap....windy & rainy.....finished in 40:15 by my watch.
K times were
3:37, 3:38/7:15, 3:49/11:03, 4:09/15:12, 4:21/19:33, 4:17/23:50, 3:59/27:49, 4:06/31:55, 4:02/35:58, 4:17/40:15

Went for a 10k run after

24.5k done today

Saturday in Canberra

Went for easy 10.2k on Lake burley griffin. Got a god damn bug in my eye & it's all puffed up now!

Am going in the canberra times 10k tomorrow

Friday

Just easy 12k.

Then off to Canberra

Monday....Tuesday.......Wednesday & thursday!

Well I'm writing on Thursday as I've had no time to do much. I've just moved from Wamberal to Terrigal & been madness!
Anyway

Monday was a very easy 6k done on the t'mill at the gym


Tuesday was an 11k done in the morning & my hamstring was quite sore
PM was out at Mingara track. I just did my own thing....Charlie did the 800m then the 2k steeple. He did that in 6:xx.....I went a few laps easy then did 3x400m 1:31, 1:25, 1:18 then 1x800m in 2:44 a few more laps easy & that was me done 8k tonight

Wednesday was easy 10k in the morning Hamstring & glute great
Pm I did 6@6. I went 1 lap hard, 1lap easy, 1 lap hard, 1 lap easy, 1 lap hard
4:17, 5:30, 4:47, 5:45, 4:28. Finished 4th in 24:39


Thursday I met Michael Mirtile & Tara Wood at the gym & we ran easy 12k

Sunday

Went to the trotter awards dinner last night & by the time I went to bed it was just after midnight,,, so getting up this morning wasn't easy! Got up just before 6am & went to Terrigal then ran to the entrance & back. 30km in 2:26. Felt pretty good. Hamstring was tight after about 21k but was still pretty good.
I spent the rest of the day moving some stuff....& I droped my bloody phone & it smashed & I've lost most of my numbers that were stored on it.
Any of my clients who read this could you send me a txt so I can get your number back in my phone!

Bloody Bob's hill!....but on the good side....I FOUND A PLACE TO LIVE!!

Not sure who Bob is but the run this morning with the trotters was a bugger! Bob's hill run.....we got a bit lost on top of the hill but soon found our way.
The weather was crap.....wind & rain.

Ran easy at the start & ran hard up the hills on the way back. I slowed down near Terrigal as I could just start to feel my glute getting tight. Other than that it was good.

I managed to find a place to move in at Terrigal. I move in Tuesday

Stil tight glute...easy friday run

It's still tight but getting better.....it's hard getting older! Not to worry I will battle on!
I just went easy around Terrigal & Erina. Even though it was easy pace there were lot's of hills. Thats when the glute tightens up most. It goes quite well running flat or down hill

Thursday.....mini long run

Went out to do 15k but thoght I need to get the long runs in & since I got no race this weekend I decided to run 20km. Just went comfortable. Ran around Terrigal then went out to Bataeu Bay & back.
Hamstring was good but the glute was tight. But it took 15km of running before I noticed it. Did that 20k in 1:40, so 5min k's on average

Wednesday

First run was easy 12k. Felt good in this

Next was 6@6. I felt quite good in this as well. That bug is still in me though. It got me with 2 laps to go.
Anyway with Charlie taking it easy & most other runners not there I got 1st. Still wasn't all that quick though.
Laps were 4:25, 4:32, 4:40, 4:47 & 4:32.........finished in 22:54.

Tuesday & a 1 mile & 10000m on the track!

First run went easy 10.5. Hamstring felt fine

Later went to Mingara to do the trotters 10000m. I also did the mile as a warmup in 5:55.
By the time the 10000m came around it was cold!
I was hoping to do 1:25-1:28 each lap. That only lasted for around 4k then I was just trying to do low 1:30 laps. Can still feel that virus in me. I feel fine unless I'm running hard.
Finished in 38:04. I was starting to feel good again by 8k

Hamstring & glute was good tonight

15.5k ull tonight & 27k done today

Now gotta go find a new place to live!!

Monday

Normally don't run on mondays but thought bugger it & went for a very easy 6k

Hamsting/glute was tight but ok

Lake Macquarie 1/2......bloody virus!

That virus was a killer out there today! I knew it was going to be tough. I was ready for bed by 9pm last night & when I got to the start around 7am I just wanted to stay in my car & sleep!


To make it even more fun it was raining.......





Went for a bit of a warmup & tried to tell myself it's not too bad...( I was kidding myself) After we got started I knew by the 3k mark this was going to be tough. I just trying to keep my k's under 4min for as long as I could. I achieved 6km of that goal.

Anyway here are my km splits

3:41, 3:46/7:26, 3:49/11:15, 3:51/15:06, 3:39/19:05, 3:56/23:01, 4:11/27:13, 4:06/31:18, 4:00/35:19, 4:08/39:27, 4:06/43:33, 4:09/47:42, 4:18/52:00, 4:13/56:13, 4:16/1:00:29, 4:14/1:04:43, 4:12/1:08:55, 4:25/1:13:20, 4:22/1:17:42, 4:25/1:22:08, 4:06/1:26:14, 00:56/1:27:10.

My garmin read 21.24km all up. So there you go....a tough day out there

Brooks hill......& done 100 trotter runs!

Just as I said...I ran the Brooks Hill time trial but didn't race it. Still was tough going. That virus I've got made it hard. Was sweating alot. I cut the run short by 200m. I left out the turn at the old servo. So I really only did 9.8k
Km splits were 4:40, 4:15/8:55, 4:10/13:06, 4:36/17:42, 4:31/22:13, 4:45/26:58, 3:59/30:57, 3:46/34:43, 4:03/38:47, 2:51/41:39

Reckon I would've done 42:30 if I did the full 10k

Tomorrow I'll go in the Lake Macquarie 1/2. I was hoping to do a 80min but now with this cold I don't think so. Will try & just see how I go. If I can still finish in around 83min I'll be happy. 84min will be just ok.....85min & I'll have the shits!

Friday....bit of a blocked head!

Feeling a bit tired yesterday & today. Have got a very minor cold. Nothing bad. I felt much better this morning than I did last night.
I went for a run from terrigal just going slow & easy. 12k with quite a few hills in there.
That will do me today.
Tomorrow I'll have a run at the Brooks hill time trial but I'll just run it not race it. If this cold lifts I want to do a good 1/2 marathon on Sunday at Lake Macquarie.
Hamstring was good again but could just feel it slightly

Rainy Thursday

I have a little cold & since it was raining I decided to run on the t'mill.
Ran 15km & bored out of my mind!

Good news is the hamstring was good again!

Wednesday

First run was done at 7am. Just a nice easy 11k. Hammie was fantastic!

PM- 6@6 & a full 6k. My garmin said 6.02km. I had a plan of starting slow wanting to do the first lap in around 5min then pick up the pace by 10sec each lap. Started off as planned but went a bit all over the place.
Laps were 5:02, 4:38, 4:30, 4:38 & 4:33. Finished 3rd in 23:24.
Hamstring was good tonight
11k done tonight

22k run all up today

Tuesday 1mile

AM - Easy 9k. Hammie a bit sore but better than last Tuesday. It gets worse after resting it on the Monday

PM - Mingara 1 mile.......5:24
I was happy with this as I haven't done track speed for a while
I think my laps were 1:19, 1:21, 1:22, 1:21

19k done all up today & hammie was great this evening!

Sunday...Coburg 12k

We left today but not before stopping to do a 12k at Coburg. Cahrlie did the 6k & won it in just over 21min. I had the 12k & struggled as normal. Got 4th in 46min. Then went for my long run and did another 16k

Got 30k in today.

We left around 12pm & I got home at 11pm

Great weekend away!

Saturday.....Nationals

What a foggy cold morning this morning....just like Canberra!

Josh, Charlie were to race first so we went down I did a 5k warmup with them. They had 6k to race. It was 2 laps of the 3k course. I then went for a 12.5km along the water front & got back in time to watch Mark Warren in the opens. They had a 12k race to do. That was 4laps of the course. Martin Dent won in 36:05. I think Mark Warren came 16th in around 38 or 39min. Either was it was damn fast!

The rest of the day was back at the cabin resting & eating pizza & pasta!

Friday.....cold, cold, cold.....welcome to Melbourne!

We left for Melbourne thursday at 5pm. It must have been around 2am when we pulled over in some rest area for a sleep then at 7am we were off again!
Got to Geelong & booked into our cabin then I went for a icy, icy, icy cold run down to Geelong & back. Must have been arond 12 or 13k.

A couple of hours later we had a jog of the xcountry course. That was around 3k.

That night was down the pub for a feed....some wild locals there! At least the feed was good!

Thursday & hammies still tight!

Got out the door running at 9am. Was a little tired after staying up to watch Mottram race. It would have been better if channel 7 could show it live. He was to race at 10:55pm our time & they show it around an hour later! This would have to be the worst coverage of the olympics ever! I was also keen on watching Colis Birmingham in the second heat at 10:30pm & they didn't even mention him! I have to sit through the whole fucking basketball and that wasn't near finish. The 5k only goes 14min max. Why couldn't they switch over then come back to the basketball??

And we spose to be a sporting nation! The way I see it we arn't even close!

Anyway back to my wonderful run this morning. Like I said I was out the door at 9am. Left hammie was tight again but still had a good run. Ran 15km around Wamberal & Terrigal. I made it pretty hilly too. Did that in 1:13:02 (4:48/km)

Tonight I'm off to Melbourne with Kerry to watch Charlie, Josh & Mark Warren at Nationals. There is a 10k & 1/2 marathon on Sunday down there so I think I might do the 10k. I would do the 1/2 but want to do a good 1/2 next week at Lake Macquarie

Wednesday

First run was a moderate 15km. Starting slow & finishing strong

Next run was around 1pm. I ran a flat 12km starting at Gosford pool & ran along the bike path for 6km then turned around & headed back. I did the first 6k in 28:57 (4:49/km) and the second 6km in 27:59 (4:40/km) All up 12k done in 56:56 (4:45/km) Hamstring was pretty good in this

Tuesday

First run for the day was easy 12km. Hamstring was pretty tight in this

Later I did some speed work. I went for a 7.5k warmup run & decided not to go too hard tonight. We did 19 repeats between 110m & 120m.
I did them in 35, 40, 27, 26, 26, 26, 23, 25, 24, 22, 23, 22, 21, 21, 21, 21, 22, 22, 22,
Managed to do 14.5k tonight

Hamstring was fantastic tonight as well

26.5km done today

11 weeks to go!

I went down with Charlie, Josh & Kerry to Bankstown. They did the 5k. Josh did it in 16min & came 2nd & Charlie did 17:10 & I think got 5th. II decided not to do the 1/2 marathon they had on as my left hamstring was not quite right. I went for my longrun and just explored the area. Had a great run. Foot was good...(no nerve pain & hamstring was great. I could feel it running up hills. It's more the Glute Max thats tight. It's just making the hamstring overcompensate.
Ran 28km in 2:18:46 (4:57/km) I started off slow.
It was quite cold as well. Was running over quite a bit of frost

The round drive

Ran with the trotters. It was the round drive through Avoca. I just took it easy. Left hamstring was still tight but alot better than yesterday.
I think it was from doing squats & 1 leg squats last Tuesday that made them tight.
After trotters I went to the gym & did some strength work

The run today was 11.6km. I did that in 1hr

Friday & tight hammies!

Just a very slow 10k. Left hamstring getting tight.
Massage & acupuncture today

Thursday 14th...nice & steady

I slept in this morning. I was soooo tired last night I decided to have a bit of an extra sleep. I got up just after 7am. I'm normally up at 5am so the extra 2hrs was just wonderful!
I went for a moderate pace run starting off quite easy. Ran 16km in 1:17:50 (4:52/km). Ran from home at Wamberal to Bateau Bay & back.
Legs felt much better than last night. Still tight though.
I have found a way to combat this neuroma pain in the foot. I've taped a gel pad to the arch of my foot & it takes the pressure off the nerve. It's still there but am now running without any pain. Hoping it will give it a chance to settle down

Wed.....feeling tired in the legs!

AM was easy 12k and a cycle class

PM was another 6@6. It was really tough tonight. I got there around 5:10pm and had about a 5.5k warmup. I felt low in energy in this. I had a pkt of snakes in the car so I had a few of those & felt a bit better with the sugar hit. Still I knew this was going to be a slow one as my left hamstring was also quite tight & the legs were just heavy & flat in general. I think the city to surf took it out of them. All that up & down hill running.
Lap times were 4:30, 4:48, 4:47, 4:42 & 4:33. Came 3rd behind Charlie & Josh in 23:11. It worked out to be 3:52/km pace. So even though it was slower than normal I was still happy with it.

Tuesday's speed work

First run was easy 12k with a few hills around Terrigal

Later did the speed session. I got there late tonight as I had to work. So after a very quick warmup I did 5x900m. Some were just over 900m. These wern't flat either. We ran on grass then up a slight hill then down hill then a sharp turn back up the hill then down on to the flat again then after about 300m we turned around & went back. My times were 3:15, 3:16, 3:14, 3:19, 3:21. I was so stuffed by the end!
Then did a quick lap for a warmdown then back to work again!

Sunday 10th.....city to surf......54min 5sec.....a 5sec PB!

Got up at 4:45am & was on the trotters bus by 5:35am. We got to the city just after 7am. After a toilet stop at Mcdonalds we headed over to where we warm up & tried to get a bit of sun. Got about 5k done in the warmup.
I felt pretty crap for the first 7k but started to come good 1/2 way up heartbreak hill.
K times were 3:36, 3:28/7:03, 3:49/10:52, 4:01/14:53, 3:41/18:33, 3:54/22:28, 5:03/27:30, 4:12/31:42, 3:47/35:29, 4:10/39:40, 3:59/43:39, 3:32/47:12, 3:28/50:40, 3:28/54:08

Now when I take 3sec off what it took to get to the timing mat my time was 54:05. Thats 5 seconds quicker than last year

Saturday 9th......Brrrrrrrrrrr! It's Canberra!

Ran very slow & easy 11k around the lake. Now it was wonderful out there at 6am. I was pretty rugged up. But around 9am something changed. It was mighty cold. In fact it was colder than cold!
The weather got to a max of 9deg but I reckon it was around 4deg most of the day....and the wind!....well thats something else!
I left Canberra at 5pm & was home by 9pm

Friday 8th

Started morning with a cycle class & easy 11k run on the t'mill at the Deakin gym.
Wasn't too cold this morning though

Thursday...what a magic morning!

Great out there this morning. It was still dark but when the sun was coming up it was great. Nice blue sky's @ no wind!
Ran from the gym down to Gosford doing 14k in 1hr 10min. I started off slow as normal but finished the last few km's around 4:05-4:15 pace.
I'm off to Canberra tonight as I have a busy weekend down there starting tomorrow morning. Should be fun running in the cold! I might even run in the gym

Wednesday

First run was easy 12k on the t'mill and a cycle class

Later it was time for 6@6.
I was happy with this run. Wasn't the quickest I've done but I went through the first lap in 4:15 feeling quite fresh. Thats the fastest I've gone feeling that good. It soon caught up though. By the second lap I was feeling good but slightly stuffed. The rest was just survival.
22:45 in the end and came 2nd behind Josh. (Charlie made it easy for me....he didn't show up!)

Tuesday at Mingara

AM - easy 11k done at 5:50am at Terrigal

PM - Not easy done in the arvo at Mingara!
We had a handicap 3000m tonight. I kina felt handicap too!
I went 5min 30 sec after the gun went. Finished in 10:31. This was a bit slower than last month when I did 10:28 but I went off slow this time.
Lap times were 00:41, 1:25, 1:24, 1:25, 1:25, 1:24, 1:24, 1:19

About 10min later I did the 800m in 2:38 then about 2min later I did another 800m in 2:44.

Sunday August 3rd......good long run

I stayed up in Newcastle last night so I got up early & ran from merewether beach along the foreshore then all over the place!
First 3k's were done slow 5:44, 5:36 & 5:50 but then maintained between 4:35 & 4:50 each k. A few 4:20's thrown in there. Legs felt great! Right foot just a bit sore at the start. I stopped around 10k & made the laces slightly bigger & from then it was all good.
All up ran 34km in 2:44:23

Saturday trotters bush run then road relay's at the GONG!

Got up for a pleasant 12.5k run to Erina then on the bottom of Kincumber mtn. I held back taking my time. Took just over an hour.

Around 10:30am I left for the gong. I wasn't too sure where this place was but found it pretty easy. I got down there around 12:30pm. Got there the same time as Jono. Found a car park around 1.5k away. This was a 4x4km relay. I had Mark Warren, Matt Porter & Josh on my team. 3 gun runners & they get stuck with me! Well I'm glad they wern't hoping to win!
I think we all did pretty good though. The course was 2 laps of a 2k loop. It started on a slight hill then we had a MASSIVE head wind for the first km. That ment we had a tailwind for the 2nd k a MASSIVE MASSIVE head wind for the 3rd k.......(well it felt stronger the second time around!) then a tail wind to finish.
I went out too fast & after the second km I was just trying to survive.
I finished in 14:34. Mark flew like the clappers in around 11:56! Matt Porter finished around 13:10. I'm not sure what time Josh did but it would've been 12:xx I reckon.

My km times were
3:19, 3:41/7:00, 3:46/10:46 & 3:48/14:34

Hunter Valley 1/2 & Sutherland to surf pic's

Hunter Valley 1/2 at the start....looking fresh here:)

Still looking good around 3k!

That's it! I'm shattered!

Sutherland to surf around 1k into it!

Friday....slow & steady!

Early start for my run. Got going at 5:45am for easy 13k around Terrigal & Wamberal.
Just took my time. Right foot still a bit sore. It's getting better though & as it warms up on the run it feels even better.

Tomorrow should be good. Trotters in the morning then Road relay's down in Wollongong in the arvo

Thursday....nice & easy....well kind of

Met Michael & Tara at the gym at 6am. We went off quite slow but finished quite fast. We ran to Adcock park & back. 14km all up. Felt heavy in the legs.
I reckon that will do me for the day!

Wednesday.....6@6

First run was in the morning....a slow 12.5k. Also did a cycle class

Second was 6@6. Tonight was the full 6km. I finished 2nd in 22:53. I felt stuffed at the end but still happy with the run. Still finding my right leg gets very lactate on the hills.
12.5k done tonight

25k done today

Tuesday's speed session...........thought I need the spew bucket!

First run was on the t'mill for 11k....(it was raining & I wimped out!)

Second run was out at Ourimbah. This is the first time I've ran out here. Great little course of about a 1.8k loop. Has a slight hill then slight down hill.

This was one of the toughest sessions I've done in a while. I got there early as normal & had a good warmup...(it was pretty chilly!)
We then did 1x509m up a hill 1:46, then 1x958m 3:07, then 1.77k in 6:22 a 436m in 1:36 & last was a 467m in 1:33.
After the 1.77k I was stuffed!
Recovered good though. We finished with a lap warm down.
15k run tonight

26k done today

Sutherland to Surf....11k

I drove down with Charlie & it was pretty damn cold! But that changed as we got racing. This is a good fast course. Not really tough but fast. Still stuffed at the end though. It's mostly down hill but there are quite a few steep hills thrown in there!
I had 11.08km on my garmin so at least it wasn't short. I went through 10k in 36:33 & finished in 40:32
3:35, 3:22/6:57, 3:23/10:21, 3:27/13:48, 3:48/17:36, 3:42/21:18, 3:47/25:05, 3:53/28:58, 3:51/32:48, 3:45/36:33, 3:46/40:19, & the last 80m was 00:13/40:32.
Happy with run. That nerve pain in the right foot was quite sore after. It's ok to run on just uncomfortable. After the race I did a 12.5km run back to the car. So with the warmup race & run back I got 26km in today & out of those 11k was quality.
Gotta be happy with that!

Looking forward to a few beers & a sleep in tomorrow:)

Saturday july 26th....Trotter flat time trial

Woke up around 5am feeling pretty good. Was cold out there. Just one of those energy drinks & slice of toast with jam & I was right to go!
Had a good run and since there was no Matt Robbie or Adam Jordan I thought I might have a chance at winning this thing. I was running the first 3km with Ian Templett but managed to get away from him just after 3k. By 5k my right leg was getting really lactate which last for around 2km mainly on the hills. Just at the 6k mark Mark Dunlop caught me. He won in the end I was around 15seconds or so behind him in 2nd spot. My time by my watch was 37:45
3:33, 3:36/7:09, 3:46/10:56, 3:48/14:43, 3:58/18:42, 3:48/22:30, 3:59/26:29, 3:52/30:21, 3:50/34:11, 3:33/37:45
All up 14.5k done today

Tomorrow I'm doing the Sutherland to Surf....11k

Friday

Just an easy 13k

Thursday

Ran from the gym taking my time doing easy 11k. My right foot has nerve pain that's been bothering me on & off for a few months. It was going good untill the 1/2 last sunday then flared up again

Wednesday 24th

First run was an easy 10k plus I did a cycle class.

Second run was 6@6. I started off easy in this & picked up the pace each lap. I think my lap times were
4:59
4:46
4:45
4:34
4:29
I did 23:35 all up. It worked out tobe just under 4min pace.
I ran 12k tonight so 22k done today

Tuesday & still need recovery!

First run was mid morning. Did a very slow & easy 11k. My left hamstring bit tight & feet sore from 1/2 on Sunday

The next run was in the evening. I got to Terrigal beach around 5ish & went for a jog to see if i'll do the speed session. I decided 5k into it that I won't. I met everyone just before 6pm & had already done 9k by then. I went with them for their warmup run then ran another 6k with Charlie. We ran between 4:05 & 5:30 pace. We started slow but finished fast.
I then did the warmdown with everyone. By the end of it I'd clocked up 20.6km!

So not a bad day getting the km's in.....31.6k run today!

Sunday.....Hunter Valley 1/2

Well I woke up feeling pretty good so thought I might have a go at the 1/2.

Tough race with all the hills, dirt rock roads & the grass. It was a good off road 1/2 marathon.
I finished in 8th place in 1:23:32. I didn't really want to race but treat it more as a hard long run
Split are
3:39, 3:54/7:33, 3:58/11:31, 4:00/15:31, 4:35/20;06, 3:30/23;36, 3:48/27:24, 3:33/30:57, 3:43/34:41, 4:08/38:49, 3:52/42:41, 3:35/46:16, 4:09/50:25, 4:22/54:48, 3:41/58:29, 4:04/1:02:33, 4:31/1:07:04, 4:04/1:11:09, 3:56/1:15:05, 3:56/1:19:00 4:01/1:23:02, 0:00:30/ 1:23:32

Short course cross crountry

First run was an easy 11k with the trotters

Next run was the short course cross country down in Sydney.
This was a really tough heavy grass track. (well I found it tough!) It had 1 or 2 main hills but had rolling hills all through it. 8.5k over a 2 lap course. I finished 49th overall & 8th in my age group. It took 33:11 & I went through the first lap in 15:50, so quite a bit slower on the second lap. I was going great on the first 3k without a worry in the world...then my right leg got so damn lactate it was like lead! It was just starting to come good in the last 2k but by then I was so buggered I couldn't run any faster. Still I'm happy with the run.
Km times were
3:40, 3:30/7:10, 3:45/10:55, 4:01/14:55, 4:16/19:11, 4:00/23:11, 3:59/27:10, 4:05/31:15, 1:55/33:11

Well I'm racing again tomorrow in the Hunter Valley 1/2 marathon.....If I'm too sore in the legs I might settle for the 10k but the 1/2 should be all good.
I'm planning on doing it more as a hard long traing run rather than a race.........but we will see!

Friday 18th

Today was just a very slow 13k done in Terrigal

Muscles felt great

Thursday 17th

I met Michael at the gym at 6am and we ran around Erina Valley then up Kincumber mtn. I ran a bit extra than Michael who ran 13k. I did 16.5k in 1:29:06. Lot's of hills.
It was bloody cold!
I rolled my lleft ankle on the mountain but it seem to be ok

Wednesday 16th

AM - Ran at the gym doing an easy 12k plus a cycle class

PM - Did 6@6. Felt great in this. Was stuffed at the end though!
Laps were
4:27, 4:24, 4:26, 4:34, 4:26

Tuesday 15th

AM - Ran easy 12.1km in 1hr

PM - We did speed work down at the haven. I got there early and did a 6k jog to warm up. We then did 6x400m that was slightly down hill. The recovery was a 150m walk/jog
400m times were
1:10, 1:08, 1:07, 1:08, 1:08, 1:08

We finished with some 100m sprints and a warm down.
12.5k done tonight

Legs felt very, very jelly!

Sunday...long 35k

Another big long run. I just took it easy only keeping track of the distance on the gps. I only looked at how long it took me when I finished. Ran for 2hrs58min. (5:06/km)
Ran from Belmont to Caves beach via alot of side streets.
Legs felt great the whole way...just a bit buggered at the end. Great weather out there.

I'm now off to Canberra to drop the girls home

Saturday

Just another easy run. 13k in 1hr4min around Belmont to Blacksmith.

Tomorrow I'll do my long run then drop the girls back home in Canberra then make my way back to the central coast. Big day!

I took the girls to Black Butt reserve today. Thats a pretty cool place. The weeks gone quick. It's hard to believe I've had them for a week already!

Friday....easy run and a bit of bowling!

Had a very easy, windy run along Warners Bay to Speers pt. 13km done in about 1hr7min. Felt good but when I had the head wind which was for around 5km it was like I was running on the spot!

Later I took the girls Tenpin bowling.

Thursday....feel good

Such a great daughter Kalinda is....that massage I got her to do to me last night made the run so much better today. Glute & hamstring both felt good. Ran a good 20km in 1:37:14 (4:52/km)
I started off slow & picked up the pace after 9k. A few tough hills on this run.



We went to The Entrance to the bowling club for lunch....all you can eat is good after running 20km

Wednesday 9th July...on holidays!

Boy oh boy...I got untill Monday off work...that means no calender....no pt sessions & no massages to do...mmmmm....we will see how I go....it also means no income

Went for a easy run from Belmont to Redhead beach & back. Cold out there but it is winter. A few hills (not many) and ran without a watch. 16k (well just short but close enough) in total. Hamstrings felt fine. Left glute is tight today. Happy with the run. Legs felt much fresher when I woke up.

Took the girls to megamania. An indoor playland at Warners bay. I enjoyed sitting back with my free coffee:)

No 6@6 for me tonight so just the one run. I think it will do me the world of good not doing any midweek speed work

Tuesday july 8th

Just 1 run done. Easy pace 15km around Terrigal. Left hammie was good. Tight but good. It took 8km to feel good in general out there

long run sunday

Left around 6:30am. It's much warmer up here in Newie than Canberra! I went for a 30km run. Found some trails, hills road & flat to run on. A bit of a mixture. It took 2:28:xx to finish. I was at 10 in 55min so I started off slow then the last 15km I was doing between 4:30 & 4:45 pace. Hamstring was again weak & tight but all good.
I spent 3hrs in Glendale with my girls shopping after the run.....fun, fun, fun!

Saturday in Canberra

Got running at 6am. I just ran on lake burley griffin. Ran 15km all up. Hamstring was good but just feels weak....(yeah I know I need to strenthen the thing!)
I now have my girls for the week. I'm staying up in Belmont with them

Friday....off to Canberra,,,,brrr!

Left for Canberra around 5am. After a quick stop at Sutton forrest for a coffee I was soon at Goulburn. I decided to go for a run here. My legs felt like running. I had the heater on in the car so when I got out in my running shorts & long top I then noticed the -1 degree temp! That's what it was at 8am. I went for a 16km run and after 10km I was just starting to warm up. Every breath I could see in the cold. I ran up to the war memorial lookout. I saw one other runner out there. Great news is that the hamstring was pretty good

Thursday

Hammie felt okish when I got up. Tight but ok. I went for an easy 8km. I had to run slow but it wasn't too bad. It was great untill 4km then started to get tight. More on the down hills. I was running quite slow (5:45 pace). By the end it was just tight. Only on the extention of it.
Still I'm not bothered by it. A few easy runs will do me fine. I'm off to Canberra tomorrow then have my girls for the week so I'm not too fussed about the running

Wednesday....ouch!

First run was easy 12k

Second was 6@6. I only got 4laps out of the 5 done. Just as I was on my 5th lap my left hammie tightened up. I got to the top of the hill & noticed it was getting worse so I walked back. Stil got 4 laps done in 18:11. I think I might have done 22:45 if that did't happen. I spent the might with an ice pack on it

Tues....Mingara 3000m

First run was an easy 11k done just after 7am

Next I did the 3000m at Mingara. Much better this month than last.
10:28.

Longrun

Had a great long run. Slightly different than last week but almost the same. Ran to Copa to Kinkumber along the entrance rd up charles kay & back to Terrigal

34k done in a slow time of 2:57:51. (5:13/km) I just enjoyed taking my time not rushing the run at all. The first k was really slow (6:30!)

I walked around in the ocean for 5min after giving my feet a flush out

Saturday 28th..... 2 races today

First was the Trotters brooks hill time trial. That got underway at 6am. I went pretty good in this. 38:31 & 4th overall
3:37, 3:45/7:31, 3:45/11:05, 4:18/15:23, 4:17/19:41, 4:19/23:59, 3:50/27:50, 3:24/31:14, 3:47/35:01, 3:30/38:31

Second race was out at Koala park for the Central coast cross country. This got started just before 3pm. 6km of a 2x3k course. I was happy with that run as well. 22min.
3:31, 3:50/7:22, 3:48/11:09, 3:50/15:00, 3:59/18:58, 3:01/22:00.
This was really 5.85km

28.5k done today

Friday june 27th

Easy run with Michael & Joe. We ran from the gym to East Gosford & back. 9.2k done. Felt good

Thursday

Ran with Michael. We met at 6am at the gym. A very windy 13.2km done

Wednesday

AM - easy 12km and a cycle class

PM - 6@6.....the full 6km tonight. Ran it in 22:25. Happy with that

Tuesday 24th june

First run of the day was a comfortable 10.3km

In the evening I did Kerry's speed session.
After a warmup of a 7k run (I got there early) I got in 12x80m repeats. I had to leave early to go to work

Around 21km done today

Sunday.... a hilly long run

Ran from Terrigal to Copacabana then through Kincumber to the entrance road then along Terrigal drive...up Charles Kay then down into Terrigal
30km all up in 2:33:49 or 5:08/km.
Good thing was I felt great throughout the whole run

Saturday trotters & Nowra xcounrty champs

First run I did was Trotters Kev's kaper. 10.8k of easy running.
I then went down to Nowra with Jono, Charlie & Josh.
I was in the 12k.
I ran 30sec slower than last year on the same course but I noticed a few other runners went slower this year as well. Still I was quite happy with this result. It's one of the hardest cross country courses I've done. 3 laps of a hilly 4k course.
My garmin had it as 12.15km so around 150m over 12k.
Splits by the garmin were
3:26
4:36/8:02
3:32/11:34
4:08/15:43
3:58/19:41
4:53/24:34
3:54/28:28
4:10/32:38
4:00/36:38
4:47/41:26
4:07/45:33
4:10/49:43
LAST 150M 00:33/50:17
Came 45th

Friday already!

Wow the weeks seem to fly by!

Just a easy 11k done. Ran on the flattest roads I could find in Terrigal & Wamberal

Longish run with some hills

Started at the gym just after 6am. Ran 20km from Erina to Springfield to Wyoming then through Gosford & worked my way back to Erina

Wednesday 18th

AM - easy 12k

PM - 6@6. I didn't really feel like running tonight. Still managed to do ok. I didn't set out to go hard but still did. I ran the first 2 laps at a moderate pace then slowed a bit on the 3rd lap, went easy (kinda) on the 4th then hard on the last lap
laps were 4:28, 4:28 4:35 (I think), 4:50ish then 4:22.
Anywaty it was 22:45 all up

12k run tonight
24k done today

Tuesday 17th

First run was just a very easy 11k. Felt good

Second run was Kerry's speed work. We did this near the bridge. I think all of the Central Coast runners had the same idea!
I had to leave early as I had to race off to work. but did manage a good quality session. I got there early & did a 6k run with a few strides. Then for the session we did a 930m in 3:02, then a 444m in 1:22 then 490m in 1:29. That was it for me. I then did a 1k warmdown then out of there!

Sunday 15th....Bay to Bay

I was quite happy with my result in this. I felt gresat pretty much the whole way. Was feeling it in the last 2k though. The head wind at the end made it tough!
Not sure of my place but I finished by my watch in 45:09. I had 12.03k on the garmin
Splits by the garmin were
3:26, 3:28/6:54, 3:42/10:36, 3:45/14:21, 3:56/18:17, 3:42/21:59, 3:57/25:56, 3:48/29:44, 3:48/33:32, 3:50/37:22, 3:53/41:15, 3:52/45:09
I averaged 3:45/km so Since I've done bugger all racing I'm happy with that. I then ran back to pick up the car.
All up with the warmup the race & the run back I got 28km in today & the good thing about that is 12km of those were quality!

Saturday 14th....easy

Another very easy run in a very cold Canberra. I know when I finished the run at 7:30am the radio said the temp was 0.
Just ran 16km around lake burley griffin

Friday 13th!

Just an easy 12.3k run around Wamberal & Terrigal. Then off I go to Canberra

Thursday

Ran with Michael from the gym. We ran Matcham. 15k on the dot. Ran a steady pace the whole way

Wednesday

2 runs again today.
Did a cycle class then a 10.5k easy run in the morning
In the evening did 6@6. Went a bit quicker than last week. 17sec quicker.
Laps were 1:24, 1:25, 1:29, 1:31, 1:21......so 22:13 for 6k
Felt good

Tuesday

2 runs today. I feel like I recovered really well from the half.
First run was a moderate pace 10.5k done in the morning

Second run I ran from Gosford pool out along the bay to bay course. That race is on this Sunday. I ran 16km all up doing a speed works session. Did
1k easy 5:19
1k hard 3:43
1k easy 4:55
2k hard 7:26
1k easy 5:08
3k hard 11:43
1k easy 5:24
4k hard 15:36
2k easy 11:13
Felt good through all those repeats

Sunday....1/2 marathon

The race stsrted at 7:30am so I had a bite to eat around 5:30am. After a 2.5k warmup it was time to get going. I started off good but ended up blowing up! I'll update the race with my splits another day. Don't feel like sitting on the computer right now.
My time was 87:05....slowest 1/2 I've done in 5yrs!

Saturday

Ran with the trotters. We ran over to Avoca & back 11.5k. I took it pretty easy.

Not long after I was on my way up to Sth west rocks for the 1/2 marathon on Sunday. We got a camp site right on the beach. Other than a bit cool the weather was pretty good.

Recovery friday

Ran a very slow (53min) 10km run. Well 10.15km to be exact. I'm off to sth west rocks tomorrow after I run trotters to have a shot at the 1/2 marathon. I ran it last & got lost but still came 2nd.
Good news is the foot hasn't been sore at all. It was tight today on the run but still quite happy with it!

Thursday

Did a cycle class then a easy 15k on the t'mill. Didn't feel like getting wet

wet...wet...wet!

Did a 12k on the t'mill in the morning plus a cycle class

Later I did 6@6....the new course. I had 5.97km on the garmin so pretty close to 6k.
Finished in 22:30. Very wet & muddy! but hey I never fell in the hole. A few others found a hole covered in water & fell on their ass! Pretty happy with that time

Tuesday mingara 3000m

Went for an easy to moderate 12k in the morning

In the evening I did the 3000m at Mingara. It was pissing down! Didn't really feel like being there.....more felt like staying home and eating some meat pies....but I thought I need to get off my butt & work on my speed.
Well I went crap but since I've not done that type of running for weeks & weeks it wasn't too bad.
Did 10:41. Splits were 39, 83, 84, 84, 87, 87, 87, 86

Sunday...long 32k

I did my long run today. First long run like that without any pain at all for a long long time!
I ran from the Entrance out to near Palmdale (16km) then turned around & ran back.
It took around 2:37ish.
I was feeling quite good but just had tight tired muscles.
The main thing was the foot felt great!

Boy oh boy that cold choc milkshake I had after & those 2 cheese & bacon rolls went down like a treat:)

Oh I put my entry in for the city to surf today

Sat....10k trotters time trial

Happy with this. Foot had no pain. I finished in 38:33 & 4th place. I was coming 3rd until 1.5k to go.
Thats the first hard run I've done in 5 or so weeks.
I was so lactate in the last km I thought I was going to throw up! I almost did at the end!
Anyway my km splits were 3:38, 3:42/7:20, 3:49/11:10, 3:47/14:57, 4:07/19:05, 3:55/23:00, 4:04/27:05, 3:55/31:00, 3:53/34:54, 3:39/38:33

Even though this is the "flat" time trial, it's by no means flat!

12km all up today

Friday

All good today.......no foot pain at all which is sensational! That suits me to a cup of tea!
I did a cycle class this morning then went for a 12k run from Erina to Terrigal beach & back.

Later in the evening I did another cycle class.

Trotters 10k time trial tomorrow. Looking forward to having a race again. It's been 5 weeks since my last race. Not sure how I'll go. Be happy with 39ish

Thursday

Foot was perfect today...(Ithink it's better now!) Ran a very easy 15k outside

Wednesday and another big exercise day

Started this morning with a cycle class then a 12k run on the t'mill. I then went to the pool for a 2km swim.

Later I did another 10k on the t'mill & another cycle class.....feeling quite good!

Tuesday Still on the T'mill

Well my foot is all better I reckon.....woohoo! I'll keep it safe this week though.
I ran 12k on the t'mill & did a cycle class in the morning.
I went back later in the day & ran 8k on the t'mill & did another cycle class

Monday

No running but I did do a cycle class in the evening plus a big stretch session.
Foot felt great tonight!
I'll keep training on the t'mill for this week & hope to have a crack at the 10k time trial with the trotters this Saturday. If that all goes well I might even do the 3000m at Mingara on Tuesday

Sunday

I went out to the Entrance for a run. Ran the Central coast 1/2 marathon course plus a bit more. 24.5k all up. I wanted somewhere flat....& thats pretty flat for the Central coast. Foot was much better. It did get a bit sore after 8k but was still able to run through it.
The run felt quite easy...not buggered at all at the end.

Later I smashed myself in a cycle class

Saturday...trotters....ohhh a long one!

Started the morning with the Trotters. We ran out to Matcham. We had to start down at the haven as they had a surf carnival going on at Terrigal. Foot was great. I was more worried about my right hamstring....that was a bit sore after yesterday but all went well. 16.8km all up.

From there I went over the gym & did Michael's cycle class then had a great stetch on the foam roller for about 20min.
If all goes well I'll go for a long run & mabye a swim tomorrow. Not sure where I'll run yet. Might do the same run I did a couple of weeks ago at The Entrance.......WOW it felt good to be running again!

Friday...I ran outside!

No t'mill for me today! Decided to see how foot would go with a run on the roads. Had a few hills to deal with. Could feel the foot being tight on the hills but no pain. Thats gota be a good thing.
Just ran pretty slow....10k all up

Thursday

went to the gym for another t'mil run again. I got 11km in but could slightly feel the foot. I then jumped on the bike & did 20min on that.
That will do me for today!

Wednesday....Big day of exercise!

Started with a cycle class but did 2k on the t'mill first then did another 3k after. So 5k of t'mill in the morning. Then I headed over to Mingara pool & swam 2km in 41min. Not sure if thats slow or not.

In the afternoon I got on the t'mill again & did 10km then another cycle class.
Then home to watch the blues kill em!

Tuesday....t'mill good...outside....ouch!

I tried to run outside but the foot still hurts on that. I headed to the gym & had a go at the T'mill again. It was fine on that. It must be the uneven surface that makes it worse.
Well at least I've been able to do some sort of running. If I can keep running on the t'mill without making it worse I'm hoping I will soon be able to run outside on the roads again.
I'm not going to do speed session with kerry tonight so I think I'll do the 5:30 cycle class instead.
Anyway I ran 10k on the t'mill in 49:45 so it was a pretty easy pace. I'm not going to push it too hard yet.

I've been thinking about my goals of late. I'm not going to do the Goldcoast marathon this year. If I can get this foot in order I might have ago at the half there. If I'm still not running outside in the next couple of weeks I'll give that a miss.
I'll save myself for the Aukland marathon on the 2nd November

Monday

Well I hit the t'mill. Great feeling as I had no pain in the foot at all! I ran a steady 10km. Lets see how the week pans out. I'll take it day by day

Sunday...long Ocean swim!

Again I didn't run. Instead of doing my normal long sunday run I put on the wetsuit & tackled the ocean. It was pretty cold & even more cold when I got out. I went out at Terrigal. I reckon I swam just under 4km. It took 1hr 40min. Felt good but I did need a sleep.
Later I went to the gym & did 6min of rowing...(my butt got too sore!) then did 40min on the crosstrainer & finished with a cycle class.
Foot okish today

Saturday...no run

Just worked today. I did a light workout in the gym.
Drove home from Canberra quite late

Friday...Pain again...no half for me this week

I got up drove to Canberra. I went for an easy 10.6k run but the foot was sore again.
I decided to give it a week of rest. I can still run on it but it's sore & uncomfortable.
I'll cross train instead. I'm not too bothered about having a break as it's been a pretty full on year of racing. Hoping I'll be back next week but if it even needs a couple of weeks I'm happy for that.
I think I'll do the Goldcoast half not the marathon this year. I've never done the 1/2 there before so I might even do a pb!
One thing for sure I'm going to do the Aukland marathon in November so I'll train up for that.
Spent the rest of the day seeing clients

Thursday

I ran with Brian at 6am. Foot was great. I can't pick it.....painful one moment then all good the next. I was thinkig there was no way I'm going to be able to do the Canberra half this Sunday but now think I could. I'll have to decide on Saturday if I will or not.
Last week it was the hamstring & this week it's the foot.

I do notice that the injuries are going away quite quick.
I've been taking co-Q10 for the last month so not sure if thats whats helping the recovery but I do know that Injuries like the hamstring would be hanging around for a few weeks normaly

Wednesday

Only one run today. Foot was a bit sore. Did 10.6km

I was going to run 6@6 but foot was too sore.

Tuesday & some speed work

Toe/foot was kinda sore today but not enough to stop me from going for a couple of runs. Did the first one around Terrigal for 12.6km. It was sore but not too bad.

Second run was in the evening. We did 3x150m & 4x250m. 32, 30, 30, 45, 44, 43 & 44seconds. So as you can see we didn't go too hard just enough to get the heart rate up. I stopped then as I didn't want to make my foot any worse. It felt pretty good though it though.

Monday...just a cycle

Toe was just a bit sore today. Being a Monday I don't run but I went to the gym for the 5:30pm cycle class. I tell you what I was starving after that!

Sunday's long run

Managed to run 30.5k today. My big toe on my left foot was pretty sore from yesterday running up that mtn. It's from an old injury I got last year from surfing. It flares up every now & then & it was flaring up today!

Saturday in Canberra

First run was as soon as I got up. We stayed just nth of Canberra so I went for a 12k run around some trails & mtns. Was running with a heap of roo's. Ran up some random mtn. No trails going up this just dirt & rock's.

Second run was up mt Tennant.
I ran up there to see Josh & Charlie finish the Aust mtn champs.
This is the report & results from it

Australian Mountain Running Championships
Mt Tennent ACT
Saturday 10 May 2008
McTaggart secures historic 4th victory

North Canberra-Gungahlin Athletics Club's Scott McTaggart secured a historic fourth straight Australian mountain running title in winning today's national championship on Mt Tennent in Namadgi National Park. Prior to today he had been one of just four runners to have won three open championships.

McTaggart set off at a blistering pace to stamp his mark on the race from the start. By the halfway mark he had built up a commanding lead and he went on to complete the 11 kms in 52 mins 20 secs. Orienteering international Troy de Haas from Victoria overtook Wollongong's Stephen Brown with 3 kms to go to claim second place in 56:38, with Brown third in 58:12 and world veteran champion Trevor Jacobs of Weston Creek Athletics Club fourth in 62:10.

South Canberra-Tuggeranong's Jessamy Hosking went one better than her second place on Mt Tennent two years ago to claim her first national title. She completed the 8 km course in 46:24, with Australian long distance representative Vanessa Haverd from the ACT second in 47:57 and three-time World Orienteering Championship representative Kathryn Ewels of Victoria third in 48:59.

Victorians took the trifecta in the junior men's 8 kms. Kane Wille was first in 40:51, Ash Watson second in 41:39 and Stephen McShane third in 44:18.

Work junior mountain bronze medallist Veronica Wallington of Canowindra won the junior girl's 5 kms in 31:34, with Madison Rutter of Batemans Bay runner up in 34:27 and Sydney's Charlotte Wilson third in 39:29.

Senior men's 11k

1 Scott McTaggart M 31 NCG AC 52.20
2 Troy de Haas M 28 Sandringham AC VIC 56.38
3 Stephen Brown M 23 Kembla Joggers NSW 58.12
4 Trevor Jacobs M 56 Weston Creek AC ACT 62.10
5 David Hosking M 40 Weston Creek AC ACT 63.55
6 James Kuegler M 20 Auckland NZ 64.56
7 Stuart Doyle M 41 SCT AC ACT 65.41
8 Robin Rishworth M 42 VIC 68.07
9 Damian Smith M 37 Nowra AC NSW 68.55
10 Brendan Davies M 31 Woodstock Runners NSW 69.36
11 Patrick Kluth M 39 73.41
12 Mick Corlis M 49 Weston Creek AC ACT 79.15
13 Matthew Hole M 34 ACT 86.21
Cameron Lindsay M 21 ACT DNS


Junior girl's 5k
1 Veronica Wallington F 17 St George NSW 31.34
2 Madison Rutter F 17 Kembla Joggers NSW 34.27
3 Charlotte Wilson F 16 Asics West NSW 39.29



Open women's 8k
1 Jessamy Hosking F 25 SCT AC ACT 46.24
2 Vanessa Haverd F 31 ACT 47.57
3 Kathryn Ewels F 27 Traralgon VIC 48.59
4 Judith May F 37 SCT AC ACT 52.10
5 Melisah Feeney F 41 ACT 66.24
6 Jenny Kisler F 33 Wendouree AC VIC 68.52

Junior men's 8kms
1 Kane Wille M 18 Knox AC VIC 40.51
2 Ashley Watson M 19 Wendouree AC VIC 41.39
3 Stephen McShane M 15 Traralgon VIC 44.18
4 Dominic Perry M 18 St George NSW 45.15
5 Charlie Brooks M 15 Mingera AC NSW 45.16
6 James Connor M 15 Campbelltown AC NSW 46.17
7 Barton McPherson M 17 Kembla Joggers NSW 47.48
8 Mitchell Ryan M 18 Campbelltown AC NSW 48.13
9 Josh Wright M 17 Mingara NSW 48.47
10 Adam Conway M 17 Traralgon VIC 52.15
Matthew Bayley M 19 Haileybury VIC DNS

Released by John Harding
President
Australian Mountain Running Association
ph 62486905

After running back down we made our way back to The Central coast