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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

Friday, February 29, 2008

Easy Friday

Have not long finished an easy/moderate run on the t'mill. 12k in total. Just kept picking the pace up every 1/2k until 10k then went easy. Could slightly feel left adductor but it's just tight not injured.
Will also do the cycle class at 5:30pm today.

Will do trotters tomorrow then off to Gilgandra for the gift then we head off to Orange for a 10k on Sunday. Should be another action packed running adventure weekend!

Here is the race report from that race last Sunday


8 km proved to be the preferred distance on the day, with 110 entrants completing the once-out-and-back course. While Natasha Cole (left)scorched the field in the women's race - her 31:26 placing her 6th outright and over 8 minutes ahead of her nearest rival - the men's race saw a much closer tussle with Charlie Brooks only drawing away from Greg Greene as they entered the finish chute, to win by a mere one second.
The pace was on in the men's 16 km, passing through half-way in a little over the time of the winners for the 8 km race. Darren McClellan (right) and Sebastian Hatercamp both narrowly missed breaking the one-hour mark, finishing in 1:00:21 and 1:00:36 respectively. Sally Lynch (1:11:47) meanwhile powered ahead from Sharon Antonir (1:12:35) in the women's race.
A cooler morning was welcomed by all runners, and when the mercury started rising by the second lap of the 16 km run, it was tempered by a sea breeze. The feeling amongst all competitors was friendly and convivial, a perfect start to a glorious Sunday in Sydney.

Thursday hills

Met Sarah this morning around 6:20am
We ran the hill around Terrigal & Wamberal.
I ran hard up all the hills then ran easy on the flat & down the hills.
Felt great

15k all up

Wednesday

AM- just an easy 6k

PM- The full 6k at 6@6.
Was feeling great in this unitl the 2nd last lap. My right leg got so lactae from those 400's last night. Was still happy the run though. Finished 2nd behind Charlie in 22:21
11.5k done tonight

19.5k run today

Wednesday, February 27, 2008

Wet Tuesday!

AM- easy 12k. Felt good

PM- was dry to start with. Warmed up from the haven to Duffy's oval & we could see the clouds looking black! We managed to get the session done before it pelted down
We did 6x400m 73, 71, 70 had a rest then 75, 73, 72. I was so lactace at the end. I was thinking I was going to spew! That was the toughest workout I've done in a long long time.
Anyway we finished with 2x100m. I had nothing left in me.
Then the rain came down & came down HARD! I ran back to the haven to get my car & by the time I got back I was drenched!

22.5k today

Sunday, February 24, 2008

V IS FOR VICTORY!!!!

What a great way to finish the week!
Up at 5am & after a bite to eat & waking up I was heading off to Sydney...(Kerry, Charlie as well)
We were off to Shi Chimnoy 8k & 16k race on the bay course near Lillyfield.
We got there at 7:30 for an 8am start. Kerry supplied the finishing clock so they let Charlie & I enter for free! It would've cost Charlie $30 & I would've paid $35 so that was a good start. Managed to get about 2k of a warmup in then we were lining up. Next thing BANG! we were off.
From the moment the gun went I was in front, which can be quite hard. Without too much boring info for those reading this I held my lead the whole bloody 16km! I won the race by 15sec!
I went through 5k in 18:10, 10k in 37:17 & finished in 1:00:21. Got a trophy for this effort.
Charlie won the 8k with a 300m sprint at the end. He won by about a second!

After the race I went for an easy 8k run.

26k run today

119.5km run this week

SLEEP IN TOMORROW!

Saturday in the Lithgow gift

Big weekend of racing & hard running & loved every bit of it.....so lets start with Saturday. Well Up at 5am & had a bite to eat the headed down to Terrigal for the Brooks Hill 10k time trial.
I had no plans of racing this, just starting easy & finising hard which is what I did. The new course was tough at the end. I ended up doing 40:06 so a good solid run in that. Not long after we were off to Lithgow for the 5k. There were 4 of us in this. Josh, Charlie, Carl Barker & me. We were to race at 1:30pm & got there aound 12 so we had a bit of time to relax.
We were lucky we didn't end up in Canberra (thats another story!)
They had some pretty fast runners at this event.
The first 2 guys ran something like 13min.....now that is flying! They just happened to be in the same team. The guy who came 3rd was in their team & even the 1st girl who was like only 16 or some bloody young crazy age was also in thier team. (she ran around 15 or 16min!) So they took 1st place out quite easy.
The team that came 2nd were from the Blue mtns & the were fast as well.....well we took 3rd! yipee. Josh got lost but still came in around 17min as did Charlie. Carl got me at the turn around & I found racing at 1000m altitude really really hard. Carl came in just over 18min & I got 18:21.
Ayway 3rd place ment we took home $200 for the team so $50 each.

Carl managed to also win another $50 in the barrel draw. Not bad for someone staying in room 13!....welldone Carl!

Almost ready to go home & we find out we are racing Sunday in a 8k for Charlie & 16k for me at 8am. We watched Josh in the mile (got 4th) the the final of the 200m then headed home.
Well that our Saturday. Great day, great fun!

Friday, February 22, 2008

Recovery Friday

Just ran a very easy 11k.
Legs felt fresh
Tomorrow moring I'm doing the Brooks Hill time trial
Then off to the Lithgow gift. Am in the 5k there

Thursday, February 21, 2008

Hills

It was humid today. Went for a hilly run around Terrigal & Wamberal. 14k all up
I weighed myself before the run then again when I finished. I lost 1.6kg in just over an hour!
That gives you an idea how humid it was

Wednesday, February 20, 2008

Wednesday

AM- Ran a very easy 8k around Terrigal. Felt good in this. Was slightly low on energy though.

PM- 6@6 again. Went for a bit of a warmup of just over 5k. It was so hot in this today!
Was feeling good for the first 2 laps then it just hit me! Still happy to get under 20min.
I think my lap times were......1:25, 5:45, 10:17, 15:06, 19:51

Muscles feel good.....2 1/2 weeks to go!

20.5k ran today

Tuesday, February 19, 2008

Tough Tuesday!

Today was good.
Started this morning with an easy 12k. Legs were heavy from Sunday but were still good.

In the Arvo I warmed up by running from the haven to Duffy's oval.
We did 9x200m. Didn't do these flat out as we were all pretty tired. Done in 37, 36, 35, 36, 34, 34, 33, 33, 32.
When I finished I did a warmdown back to the haven.

23k all up today

Here's a pretty funny email my sister sent me today!

Master Card WeddingYou got to love this guy.This is a true story about a recent wedding thattook place at Clemson University . It made thelocal newspaper; even Jay Leno mentionedit.It was a huge wedding with about 300 guests.
After the wedding, at the reception, the groom got up on stage with a microphone to talk to the crowd.
He said he wanted to thank everyone for coming, many from long distances, to support them at their wedding.
He especially wanted to thankthe bride's family & to especially thank his new father-in-law for providing such a lavish reception. As a token of his deep appreciation he said he wanted to give every one a special gift just from him. So taped to the bottom of everyone's chair, including the wedding party, were an envelope. He stressed that this was his gift to everyone, & asked them to open their envelope. Inside each manila envelope was an 8 x 10 glossy of his bride having sex with his best friend, the best man.The groom had gotten suspicious of them weeks earlier & had hired a private detective to tail them. After just standing there, just watching the guests' reactions for a couple of minutes, he turned to his best man & said,'F--- you!' Then he turned to his bride & said, 'F--- you!' Then he turned back to the dumbfounded crowd & said,'I'm outta here.' He had the marriage annulled first thing the following morning. While most people would have cancelled the Wedding immediately after finding out about the affair, this guy goes through with the charade, as if nothing were wrong.
His revenge--making the bride' sparents pay over $32,000 for a 300+ guest wedding & reception, & best of all, trashing the bride's & his bestman's reputations in front of300+ friends & family members.
This guy has balls the size of church bells. Do you think we might get a Master Card'PRICELESS' commercial out of this?
Elegant wedding reception for 300 family members & friends:$32,000...Wedding photographs commemorating the Occasion:$3,000...Deluxe two week honeymoon accommodations in Maui :$8,500..
The look on everyone's face when they see the 8x10glossy of the bride humping his best man:Priceless...There are some things money can't buy, for everything else there's MASTERCARD!'
Life isn't like a bowl of cherries or peaches,it's more like a jar of Jalapenos - - -What you do today, might burn your ass tomorrow!

Sunday, February 17, 2008

3 weeks today to go!

Getting exciting!

It's only 3 weeks till the big race. I'll start to taper after today.
Did a couple of runs today
1st was at 6am at Palmdale. I wanted to run the orchard run all the way to the tar road & back (very hilly 32k) in under 2.5hrs.
I set out with 2 gels & just went a good pace. I got to the bottom of the hill in 9min then to the top in close to 15min. To the roundabout in 34min. I saw Darrel & Kath there & slowly ran up to them. They didn't hear me coming & I scared the SHIT out of them!....that was pretty funny!...sorry guys! hehehe. I left one of the gels at the roundabout for my return trip. Got to the intersection in 52min on the dot & at the tar road in 1:17.
Turned around & started to head back. Passed Darrel & Kath about 10min on my way back & then saw a couple of other runners not long after. Was back at the intersection around 1:42 then a bit further along I saw barry Willis. Then Matt Robbie...(he had been running from Erina! I thought I was mad!) He would be running close to 60k by the time he got home. A bit further along saw Marg. Got back in 2:25:58. So was really happy I got under 2:30! I felt really good at the end. Muscles were feeling good & had heaps of energy left!

A couple of hours later I ran an easy 10k & did a cycle class.
Not sure why but I feel like I have all this energy. See guy's energy make energy. I reckon I'll be a bit tired tomorrow though I as I don't run on Mondays.


Well I've managed to survive the hardest past of the training for this race.
The next 3 weeks I'll start to cut back on the km's & taper to get the legs fresh.

I'm am really looking forward to this race & know I'll reach my goal of sub 4:10. Thats my plan b time goal. Plan A I would really like to do sub 4hrs. Let's see what happens!

180km run this week

Saturday

Today started with the trotters. The runners I was with went the wrong way so a couple of us made a detour & got back on track. We ran almost every hill...up & down in Terrigal. Not a run I would do on my own. Still...good training for 6ft. We ran about an extra k
11.5k done in that run.

At 9am I did the 1500m. I wasn't worried what time I'd do as it was just a speed work session for me. Did that in 4:56 so that was ok. Again my speed had suffered with all these km's so thats cool.

Later we went down to Sydney to watch the pro's race....great fast times!

Friday, February 15, 2008

It's Friday!

2 runs today

Both were done easy

The first one done in the morning was 11k

PM was 9k.

Felt great in the first one but slightly sore in hammy/groin in the second one.

It feels pretty good now though.

Will start backing off the running after this week.
Trotters tomorrow & if it's feeling ok then a 1500m at Mingara

Thursday, February 14, 2008

What a sleep in can do

Today was just sensational!............I had a sleep in! Wow! I got up at 8am. For me that is a big sleep. Now I had just about all the day off so I thought I'd go do a long run. I ran from Terrigal all the way to The Entrance then on the bike path until I got to the bmx track then back on the road & headed back. 30k done in 2:28. I felt a bit buggered after but still could've quite easy done another 20k

That was this morning. Later on I went into the gym got on the t'mill & did another 10k in 44min. I felt great after both runs.
Lot's of energy!

So wow! it's amazing what a bit of sleep can do for you.
Now let's see how I feel in the morning

40k done today!

Bugger it......I'm gonna crack open a nice cold beer!

Wednesday, February 13, 2008

Almost a pb!

AM- was out doing an easy 14k at 5:45am. Just took my time running around Wamberal & Terrigal.

PM- 6@6 tonight. Warmed up by running from Erina. I stopped via the runners shop for about 15min then kept on going. Had a great run tonight. Ran it in 19:19. Thats the best I've done all year & 6sec off my pb. It was also the 3rd fastest time I've ever done.
Thats a big diffence compared to last Saturday at Temora when I had trouble with the breathing.
I was thinking I would do a pretty quick time but I was just hoping to go under 19:40 so this was pretty good

32k done today

Good stuff!

Tuesday, February 12, 2008

long day today!

I had to go to Sydney today to do my 1st aid refresher. Bloody thing expires tomorrow & the only place I could do it in time was down at Parramatta.
Well instead of missing out on my morning run I left home at 4:30am. Was in Parramatta park by 5:45am & out running 5min later. Ran 3 laps of the park. I'm thinking it's just over 3k each lap. Then I ran all over Nth Parramatta down thrugh Church st. Spotted where I had to go then back to the park for another full lap. Around 17.5k all up.

Went to the gym & had a shower then off to the first aid course.
Got out of there by 5pm. Drove straight to gym at Erina. Got there by 6:30pm.

Then got on the t'mill & after 1k w/up I did 4x 1k
It's hard to do a fast 1k on the t'mill because it takes so long for the thing to get it's speed up

They were done in 3:39, 3:37, 3:35 & 3:31. Finished with a 2k w/down.

Now after all of that I had a client to train at 8pm down the haven...so after a quick trip to Coles I was at the Haven at 7:55pm all ready to go.

So who out there reckons they don't have the time to exercise?
I did do alot & by no means do I suggest for one second that my clients do as much as me...but hey I had to be in a course by 8:30am that went until 5pm. I had to drive from the Central Coast to get there & I had to go to work after & still managed to do 24.5km all up. Some people like to exercise in the mornings & some in the evenings & alot of you work in Sydney doing the same hours I did in the course today. Well I fitted in both...(morning & evening) I'll run again tomorrow & the next day & the next & so on.....all I ask from most of you is to fit in 2 or 3 1hours of exercise a week. You should all do something everyday but hey....is 3hours out of 168hours too much to ask of yourselves to keep yourselves healthy? Man I'm just thinking how many hours some people out there smoke each week!!!!

I get people tell me I do too much but I reckon it's got to be better than smoking, drinking & putting money down the pokies.

Anyway thats my whinge for today.....I don't whinge or whine much but I feel it's healthy to get this out of my head & down on paper...(or computer!)

Sunday, February 10, 2008

great weekend away!

These are the weekend I live for! How good is it to travel away with a great bunch of likeminded people & just do what you love!
Well Sat started off by running totters. Ran that quite easy. It was close 14k in that, then around 8am Kerry picked me up & off to Temora we go. In the back seat was Charlie & Josh. We were staying at Young & got there around 1ish (I think). After a bit of a swim we headed out to Temora. We went in the 5km & 1km race. The 5k was off scratch & the 1k was hcp. In the 5k which was the 1st event at around 5:45pm. Well Josh took it out, Charlie came 2nd & I got 3rd. I managed to win $80 for that effort. Josh got $300 & Charlie got $100. It was really a walk over!
After the 2nd lap we were laping people. I really struggled with the breathing. Dont know why but it has happened before....just one of those things.
We were also entered in the 300m....well bugger if I'm gonna race that. We all pulled out of that so the next race was the 1k hcp at close to 8pm. Josh had 34m start, Charlie had 82m start & I had 125m start. There were some other guys who had 200m start. Anyway Josh came 4th, Charlie 5th & the little bugger beat me by around 2 meters & I came 6th. Took home $10 for that effort. All up I made $90 which pretty much paid for the weekend so happy with that!
On our way back to Young we stopped by the yummy Kebab & pizza Shop. Late night running ment late night dinner. Well that was is another story but by the time we left there was pizza all over the place!
28k all up for Saturday

Now that was Saturday....Sunday (today) I woke around 6am & went off for a long 2.5hrs run aroung Young. Josh & Charlie joined me for aound 40min then they headed back to the cabin. I think they did an hour all up. I on the other hand saw almost every bit of Young in the 2.5hrs I was out there. I ran on road, trails, flat & long hills. Loved it all! Got chased by dogs & almost kicked one. There was this MONSTER BLOODY DOG tied to this tin shed & I SHIT MYSELF! I thought he was gonna take the shed down & slaughter me! Anyway all good I made it back alive. Reckon I got just under 30k in run.

After a shower & a feed we headed back to the Central coast. (we had to stop at bakers delight!)

So there you go.....great weekend away

140km ran this week & only 4 weeks until 6ft!

Friday, February 08, 2008

easy friday

I love Fridays.....love easy running which I do on Fridays.
Started the day with an 11k run then a few hours later I did another 6k easy on the t'mill.
Big weekend of running coming up

17k done today

Thursday, February 07, 2008

Good run

Was out the door running at 6:30am. Went through a stage of low energy after about 5k that lasted for about 1k then was feeling good. Just had to run through it.
I ran from Wamberal to Erina then up The Entrance rd past Wamberal shops & back home.
Was quite hilly. Around 20k all up.

I just noticed it's on 41/2 weeks away until 6ft. I've set a goal of doing a sub 4:10.

For those of you who read this that don't know what the 6ft track is.....well it's a 45km race through the Blue mtns & by no means what you could call flat!

I'll start to taper for it in a couple of weeks. Hope to get the legs fresh.

Looking forward to this weekend. I'm off to Temora to do these pro races. I'm going in the 1k, 300m & the 5000m.

So there you go 20k more done today

Wednesday, February 06, 2008

Another Wednesday

Felt really good this morning. Ran an easy 13k

PM I did 6@6. Pretty heavy legs in this but thats ok....I'm doing pleanty of km's. Ran it in 20:15. Was hoping to go under 20min but just didn't have it in me. 13.5k ran tonight

Also did 1hr on the bike at the gym just before lunch.

Ran 26.5k today

Tuesday, February 05, 2008

Stiff legs & a rainy 3000m

Well today was better than yesterday. Woke up quite sore in the quads & ITB yesterday & was sore for the whole day, but today I was feeling pretty good. Was tender to touch but much better than yesterday.
Went for an easy 10k on the t'mill. Took around 52min or so & was much looser after that. Then got on the roller....arrrrghhhh PAINFUL!
Anyway that was this morning.
PM I did a 3000m race at Mingara. I wasn't too sure how I would go & was quite happy with the end result. Ran it in 10:26. Not bad since I did Megalong on Sunday & a 10k this morning
Now it decided to rain....well more BUCKET DOWN 10min before it started. So again I was really happy with it.

Feeling quite good about this 6ft track!

19k ran today

Sunday, February 03, 2008

Megalong!

Had a great sleep.. Woke around 5am & packed the tent up had some cornflakes & headed out to find this place. I love this area!
Must have got there around 6:20 or so.. Saw a few others that I knew not long after.
I wasn't too sure how I would go. I felt great in the legs & that was a shock after doing the 5000m the day before.
I was just hoping to go out easy then pick it up. I was sticking with a bunch of around 7 others then the next thing I knew I was leading. I think I caught the others at the cox's river. I just went straight in.....I love that part! Now I didn't take any water with me so it was great to cool down. Got to the drinks in around 1:57 but had trouble tring to figure out how to connect the tap on it. Found a spout, put that on it...then somehow got it down my gob! Grabed some snakes & jelly beans & headed back.
Man you can get some speed going down those hills!
All going great untill I got over the cox's river then it seemed to get bloody steep......& long!

Still finished back in one piece. My time said 3:43:06

Might have a beer now:)

146.5k run this week

Saturday State 5000m

AM- easy 16k
Later did the 5000m b grade. Still ran alot slower than I wanted but when I think about what I'm training for (6ft track) I was happy with it.
Ran 18:09. Was hoping for 17:40ish

Then headed off to camp in the Bluemtns for the Megavalley tomorrow

25k run today

Friday

Well I was on my way down to Canberra but after leaving Hombush late I decided to camp out near Goulburn.
Went for an 18k jog all over Goulburn.
Felt great in the muscles

Thursday

Ran an easy 11k in the morning thinking I was going to race the 5000m in Hombush that night.
Well the lighting won & they postponed it untill Saturday.