Humid today!

Woke up early for a run. Was running from Terrigal at 5:40am. Just ran easy 13k. Felt good.

Went for a 1k swim around 10am. Now this was much easier than last Friday. One thing for sure, swimming makes you hungry......

Tonight we did 6@6. This time it was a full 6k & a slow 6k at that. I just wasn't in a fast mood so just went hardish. Legs getting heavy from all these km of late.

Ran a long warm up of 5 laps & did a lap warmdown. Finished 2nd behind Charlie in 23:18.
There was so much sweat coming off me when I stopped you would've thought I went for a swim.

Thoughts going through my mind that I might go in this state 5000m tomorrow. I'll go for an easy run in the morning & see how my legs feel. The b grade race is on at 7:45pm & I don't finish work till 5:45pm....could be a rush to get there.
Well if I enter online by 12pm tomorrow I don't have to registar when I get there so I can get there just before it starts & all good...mmmmm....will see tomorrow.

Might not have a computer the next couple of days as I'm off too Canberra Fri & sat for work & plan on going camping down there....then on Sat I;m off to the blue mtns for the Megalong Valley. Will camp down there as well on Sat night.
Will most likley find an internet cafe somewhere & blog it all then.

Well anyway 27km ran all up today

much better today

Well today was a piece of cake compared to Sundays mishap!

I ran an easy 13k this morning. Legs felt good. In fact everything felt good. Was really humid though.
Great warm day too. Got to relax down the beach.

In the afternoon I ran from the Haven to Duffys oval & there we did 6x600m. They were done in 1:56, 1:55, 1:54. Had a break then the next 3 were 1:56, 2:00, 1:57. I really enjoyed my slow jog back to the haven. 13k ran tonight

All up 26k ran today

Hard day of running!

Well it was tough today! I thought I was feeling good too. Anyway I ran the 5000m. Not too sure what happened. I was feeling great for the first 5 laps running each one in around 80, 81. Then all of a sudden it got really hard. I haven't felt like that in a long long time. So with 5 laps done & 7 1/2 to go it was tough!
I finished with a pw of 18:41. I guess these things happen.
I went for my long run after that & even that was tough. Not enjoyable one little bit! But got through it.

The good news is my adductor is feeling 100% again!
27k ran today

120km ran this week

I did a cycle class later on & felt heaps better after that

Country champs

Started this morning with the new flat trotters time trial. A pretty good course. I didn't want to race it as I had a 1500m to do a bit later. I just ran an easy pace. It was still hard though. Came 9th in just under 43min.

Later I did the country 1500m champs at Glendale. Bit of a bugger though as I missed the call & missed the race in my age group. All good though as they let me race in the next age group. Just don't get a time. I ran it in 4:49 so I was pretty happy with that,

Well tomorrow I'm racing the 5000m so looking forward to that.

Adductors feel almost normal again.

Recovery Friday

Ok so I couldn't come to grips with getting on the t'mill....so I just plodded along running a very easy 10k. Took my time. Adductor still tight. Mainly the left one but much better than the last few days.

Also managed to do a 1k swim. Now that almost killed me! Can't believe how weak my swimming is! I'm going to build up on this. At least a 1k weekly swim from now on.

Thursday

Still tight adductors but not as bad as yesterday. Ran a very easy 11k

A few hours later I did 30min on the bike at the gym & an easy 5k on the t'mill.

Also went for a bit of a swim around 6pm. The water was great!

Will just do another easy run on the t'mill tomorrow

tough wednesday!

AM- Did an easy 13k around Wamberal & Terrigal. Tired legs from last night's effort

PM- We did 6@6. Felt very tight in adductors but it eased up as I did my warmup. Ran this all the way with Charlie. We finished in 19:50
Again felt tight in the warmdown.
First bout of soreness like this for the year.

Still happy with this tonight as I didn't think I was going to be able to do a sub 20min

25km done today

Another Tuesday = another HARD training session!

AM - Just an easy 13.5km though Terrigal & Wamberal. Legs felt good

PM - Track session. I joged to Duffy's oval from the Haven as a warmup.
We did 9 x300m. Did first 3 in 51, 53, 56. Had a quick break then the next 3 were 54, 54, 54 another quick break & the last 3 in 53, 54, 54. Then after all of that we did a handicap race of around 300m. This time I did it in 52.
To finish with was 4x60 flat out
Then an easy jog back to the Haven as a warmdown
Around 9k done tonight.
Really happy with this tonight

Did 1hr on the bike in the gym at lunchtime

22.5km done today

Long time on my feet!

Well only 7 weeks away untill 6 foot track. I just ran quite slow at the start which I managed to get running by 5:45am. Ran this in 2:57 but with Crackneck it was quite a challenge!
I ran to The Entrance where I had a quick stop & drenched myself with water...ohhhh it felt gooood! Then when I got back to Shelly beach (just under 2hrs) I drenched myself again & had a drink. Felt pretty good when I finished. I was buggered but still felt ok.
Around 34k done today
Had a great swim & a milkshake!

Later managed to get a cycle class in.

Ran 139km this week

Sat= race day

First run was with the trotters. The pony club. Just a little over 14k

Then at 9am did 1mile at Mingara in 5:22.
Went for around a 4k easy run after that then had a crack at the 800. 2:29 in that

23k done today.

Long run tomorrow.

wet friday

just an easy 12k on the t'mill

Felt good....just boring!

Thurs effort

Got running just before 7am. Ran quite easy but felt strong. It was quite windy out there with just a bit of drizzle. I love running in light rain.
This run is quite tough with lots of hills through the bush in the middle of it. In saying that there's lots of flat road as well. Took 1:48 to finish

6@6

Woke up feeling pretty heavy in the legs from last nights session.
Just ran an easy 12.5k around Wamberal & Terrigal just taking my time. Was feeling pretty good after about 30min

Second run was 6@6.
Did a few laps as a warmup & felt pretty good in that.
Did it fartlex style. I'd run hard then pick an object & run harder then back off just a little bit then do it again.
Anyway came 2nd in 19:36.

Was really happy with it.

I feel I'm running quite well at the moment

back to the hard work!

2 runs today. First was on a t'mill. Ran 12k in 56min. Damn thats boring stuff. Just did it out of random.

The 2nd run was a flipping tough speed work session!
I ran there as a warm up. Did a heap 0f 250m with a 150m recovery. Did them in 40, 42, 45, 46. Had a rest then 44, 45, 46, 45 then another rest then the last 4 were 47, 45, 46, 45.
Was pretty stuffed at the end. We finished by doing 3x50m flat out. After all that I went for an easy jog to Terrigal then home. About 13k done tonight

25k done for today

Sundays long run

Boy o boy it was hot today!
Got running just after 6. Felt pretty good through this run but I forgot how tough it is. Also forgot about the bloody spider webs! Ran to putty beach then ran back on the road. Around 27.5k all up.

Did a cycle class in the arvo.
Around 115k done this week

Lake Burley Griffin

Quite a warm morning in Canberra today. Was out running at 6am around the lake. Ran the Kings ave bridge then all the way around. Took my time for the first 30min then started to pick up the pace. Still went quite easy doing most kms in 4:40.
Ran 21k all up.

Tomorrow's long run day.
Think I"ll run mac's tomorrow & head down to Maitland bay to Putty beach.

Easy Friday!

Up early & writing this as I'm dropping my girls home today.
Was up running just after 5am
Easy 12k from Belmont to Swansea rtn.
Time for a shower & the big drive to Canberra!

Thursday

Ran from Belmont to the border of Swansea/Caves beach. Started off easy the just picked up the pace as I went. Ran for 45min then turned around & ran back.
1:27:13 all up. A bit over 17.5k I reckon

Wednesday

AM- Easy 12k from Belmont to Swansea rtn


PM- 6@6. I ran this quite easy for the first 3 &1/2 laps then pushed the last one. Ran it in 21:42.

Total 25.5k for today

Tuesday

Just an easy 12k from from the Haven to Wamberal & back.
Felt good. Bit heavy in the legs from Sunday but still felt good!

around the bay

What a great run today! There were maybe 30 or so runners & it was great running weather.
We got started at 5am which was early but good. I was running with Carl who was on a mission for around 16k then let him go. We had a great pace but I wasn't really in race mode & decided at the start I was going to stop quickly at each drink stop which I did. Carl on the other hand flew through the drink stops!
When I saw he wasn't even stopping at the spice girl stop I knew he ment business so I just went off on my own & let him go.
Legs were feeling great but were getting quite tight at WoyWoy. But still finished 2nd in 2:48ish. Not bad for a 38k long Sunday run.
Last year I did it in 2:57 so much quicker this yr.
Enjoyed the bbq breakfast afterwards.

Yesterday (Friday) I did an easy 12k around Terrigal. Was feeling clogged up in the head & was thinking I was getting a cold.
Today woke up feeling much better. Did 2 runs today. The first was at 6am with the trotters. We ran around nth Avoca lake then over to Duffy's rd then on the other side of Terrigal dve then finished strong back at Terrigal beach.
The 2nd was a 3000m race at Mingara. That was at 9am. Now I wasn't feeling like I was going to go any good but managed to do 10:21. I tried to do each lap at 1:21 but just couldn't do it. The last time I ran a 3000m I did it in 10:15 so a bit slower today....but hey it is the holiday season!
I almost did the 800m but remembered I'm doing around the bay tomorrow so thought I'd better not.

Anyway just over 19k all up today. Looking foward to this 38k tomorrow!

Another slow easy run

Felt pretty tired this morning. Took about 40min before I could get into the swing of things. Still felt great with no injury pain!
You can see below where I ran. Forgot to turn stopwatch on but took just over an hour. I pretty much just went out the door & just started running. I had no idea where I was going to go. Just wanted to run for an hour. This course is pretty hilly. As a matter of fact if I head nth I am going to run hills. On the other hand if I head sth I'll do a flat run. For some reason I manage to pisk the flat choice most of the time.
Well I guess thats the bonus of running here than the central coast....if I want to run a long flat course I can. It's pretty hard to do that in Terrigal.

First run for 2008.
Just an easy flat 12k from Belmont to Blacksmith & back. Felt really light & fit.
Looking forward to around the bay this Sunday

new yr eve

Well last run for 2007!
I normally have mondays off but wanted to do one last run.
Ran from Redhead beach to Blacksmith beach then back. Around 20.5k all up. Ran there in 1hr but took about an extra 3min to run back.
Legs were pretty stuffed by the end