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PB'S Six foot track - 4:09 March 08 3000m 9:50 - October 09 5000m 17:25 10k 36:03 - may 2009 1/2 marathon 79:56 marathon 2:54:56

Sunday, August 31, 2008

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

Saturday, August 30, 2008

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, August 29, 2008

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

Thursday, August 28, 2008

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

Wednesday, August 27, 2008

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, August 21, 2008

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

Wednesday, August 20, 2008

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

Sunday, August 17, 2008

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

Saturday, August 16, 2008

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, August 15, 2008

Friday & tight hammies!

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

Thursday, August 14, 2008

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.

Wednesday, August 13, 2008

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!

Tuesday, August 12, 2008

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, August 07, 2008

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!)

Wednesday, August 06, 2008

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 03, 2008

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, August 02, 2008

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, August 01, 2008

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