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.