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

Friday's easy effort

Magic out there this morning! Did a very easy 11.5k run from Terrigal beach to Avoca beach & around the streets of Avoca & back. Did a bit of sand running & hamstring felt great again. Just a bit tight but alot better now.
Am off to Canberra tonight to watch Josh & Charlie race in the Aust mountain champs tomorrow. Should be good to watch. I thought I better not enter & give that hamstring a bit more time to recover

Thursday

Went to the gym to run on the t'mill. I wasn't sure how the hamstring was going to feel. I got 4k done on that & it felt great. I then ran with Fi & Brian for about an hour around Green Pt. Just going easy but it felt pretty good.
About 14.5k done today

Wednesday

Started with a cycle class then got on the t'mill & got through 5k run.
Then off to Mingara pool for 500m of swimming & 500m of water running

In the evening I had a go at 6@6. I done a 6k warm up then stayed with Michael the whole way. I felt good in this & hamstring was good. It was a bit sore after though doing 1 lap warmdown

15k done today

Tuesday

Tried to run this morning around the Haven. Did 2k & stopped. Hammie bit sore. Decided instead to go to the gym & get on the bike. This helps the hamstrings heaps.

Later in the evening I did a cycle class & ran 2k before it & again after. Reckon I'll be able to do a bit of a run tomorrow though. Will also have ago at a swim tomorrow

Sunday - No run but try a long swim

hamstring a bit sore this morning so since I can't do a long run I drove down to WoyWoy & used the pool there. Swam 3km....120 laps of a 25m pool. After that I did 30min of water running.
Hamstring felt much better than yesterday

Saturday 10k not done!

I tried to have a go at the state 10k road champs @ homebush. Was feeling fantastic until 2k in to it. My hammie from Canberra marathon cramped up on me. I had to pull out at 2.5k. I reckon I was on track for a sub 36min too. I felt the best I've ever felt at a 2k mark in a 10k race. Went through the first km feeling easy in 3:32. The second km I felt even better than the first in 7:04. So I did both k's @ 3:32 pace. Just after 2km My right hammie started to slow my stride down & just a bit further along it started to cramp. I thought I'd better pull out....it's only a race. If I kept going I would've done a crap time & been off injured for quite awhile.
I'm hoping i'll be back running soon

Slow & easy

Felt better today than yesterday. Just a very easy 10k. I have a 10k race at Homebush tomorrow morning

Thurs

Ouch....bit stiff & sore this morning. Still went for a very easy flatish 15k run around Terrigal & Wamberal. Just finding the flatest roads I could

Wednesday

Another 2 runs today. First was an easy 13k in the morning

In the evening I did 6@6. Being the last Wednesday of the month we did the full 6k. (6.04k by my garmin but close enough) I went off at a pretty good pace but as normal I slowed down towards the end. Got 3rd in 22:42. I was happy with it. Averaged 3:45/km & felt heaps better than Bathust