Monday

Easy 8k today. Legs felt good

Sunday...St Marys 6.2k

Drove down with Charlie to St Marys. I did this race 2yrs ago but was about 1min 20sec slower this year. It was quite hot & a massive head wind at the end. Legs felt heavy but no injury pain. I was happy with the result. I came about 9th overall & got 2nd in my age group.
km
3:34, 3:48, 3:56, 3:52, 4:05, 4:06 & 00:21.
6.2km in 23:45

I did a 7.5k before the race then another 10k after. So about 24k done today

Later I did a cycle class

Hard Saturday!

Not the best 10k I've done at the trotters. Right leg again got really heavy & didn't want to move. I think it's all the extra km's I've been doing of late. All good though, I'll start to taper off soon. I've still got to remember I've been running injured with that left hamstring & glute since the city to surf. 39:39 was the finishing time
km's
3:43, 3:46/7:28, 3:54/11:22, 4:01/15:23, 4:10/19:33, 4:00/23:34, 4:10/27:43, 4:03/31:46, 4:05/35:51, 3:53/39:39

At 9am I went in the 1000m out at Mingara. Last time when I did the 1000m last year I did 3:10. Today I did 3:11, so I was really happy with that. I felt we went too slow for the first 200m
Laps were
00:38, 1:17 & 1:15

24.5km done today

Tomorrow I'm taking Charlie down to St Marys for the 6.2k road race. I'll run after that to make my long run

easy sunny friday

Just a very easy 10.1k today. Tomorrow is Trotters 10k then Mingara 1000m

Have a massage today

Great Thursday morning

Feet still quite sore from the beach session on Tuesday & legs were heavy & tired from Tuesday & last night but felt pretty good out there. I just wanted to run for 90min. I ran from Terrigal to Nth Avoca to Avoca & around to Avoca dve back up to Charles Kay, down that then to Terrigal beach then back home. Did 90min on the dot & ran 18.4km. Quite a hilly run!

Wednesday

First up was easy 10k around Terrigal & Wamberal

Next was 6@6. Goal was to do under 23min & finished in 22:51
Laps were 4:21, 4:29, 4:37, 4:42 & 4:40. Wayne beat me. He got 22:46

I was happy with this tonight. The humidity made it hard. My lungs were really burning

Tuesday beach sprints

First run an easy 12.3k

Next was a speed session doing a heap of short beach sprints

24k done today

Recovery Monday

Just a very easy 6k. Tight hamsting

Sunday long 33k & only 6 weeks to go!

Started off early...around 5:45am. I planned on getting in 36k but once I hit 30k I was stuffed! I ran from Terrigal up to Copa then along Kincumber to the entrance rd then back along Terrigal dve up Charles kay (thats when it hit me!) then back home. Lot's of tough hills in there!
km times for this were
5:35, 4:58, 5:12, 5:05, 4:22, 5:13, 4:58, 4:51, 5:28, 4:37, 4:48, 4:31, 4:20, 4:41, 4:50, 4:49, 4:47, 4:56, 4:31, 4:44, 4:38, 4:47, 4:43, 4:56, 5:05, 5:15, 5:03, 5:22, 4:55, 4:56, 6:44, 5:19, 5:36

Legs were jelly at the end!

So anyway another 33k done today

Trotters waterslide & central coast 5000m

Trotters waterslide first up. I just ran easy. It warm such magic weather! That run was 15k on the dot. I ran to trotters & back home so I got 16.2k done there.

At 10:45am did the central coast 5000m championships. This was hot. More than hot it was an ugly heat! By the time I fished I found out it was 30 deg. Now when your not use to that temp it really knocks you around. I finished 4th in 19:19. We all had really slow times so that made me feel better! I was really happy with this run. I felt quite fit, it was just the heat that slowed me & everyone else down.
Lap times were 00:39, 1:24, 1:28, 1:29, 1:31, 1:33, 1:35, 1:36, 1:36, 1:35, 1:35, 1:37, 1:33

Managed 10k all up so 26.2k done today

Friday easy

Just an early easy slow 10k. Felt okish today. Still got that bloody hip niggle but much, much better!

Thursday

Felt great out there this morning. I ran on my own from the gym & headed out towards east gosford. Ran all the back streets with quite a few hills in there. Again I took it easy for the first 3k then picked up the pace.
All up I got 15.2k done in 1:11:37 (4:44/km)

Wednesday and another 6@6 done

First run was done around 6:30am. That was a moderate 13.1k done in 1:03:54 (4:53/km) I started off really easy & picked up the pace as I went

Next was 6@6. I finally started to feel like I'm getting back to where I should be. Even though this wasn't the fastest I've done my hamstring & glute are feeling so much better. It's still got a niggle but it's heaps better than it was. I still feel like I've got a bit of a bug in my system as I just feel more tired than normal
Laps were
4:29, 4:35, 4:43, 4:40 & 4:35. Finished 3rd in 23:04
10.6k done tonight.

23.7k done today

Tuesday

First run was easy 12k.....felt tired

Second run I went to the haven at 2pm and did 400m 1:21, 800m 2:46, 1200m 4:17, 1600m 5:57. I had a 500m recovery between eash one. Felt good after

10k done

22k done all up

Monday

Easy 6k

Sunday...Canberra times fun run....10k....not the best run!

I thought I was starting to feel ok...even thought I might get a 37min or under.....Was I wrong!
After 1k I was feeling flat......still got a bit of a bug in my system. The weather was really crap....windy & rainy.....finished in 40:15 by my watch.
K times were
3:37, 3:38/7:15, 3:49/11:03, 4:09/15:12, 4:21/19:33, 4:17/23:50, 3:59/27:49, 4:06/31:55, 4:02/35:58, 4:17/40:15

Went for a 10k run after

24.5k done today

Saturday in Canberra

Went for easy 10.2k on Lake burley griffin. Got a god damn bug in my eye & it's all puffed up now!

Am going in the canberra times 10k tomorrow

Friday

Just easy 12k.

Then off to Canberra

Monday....Tuesday.......Wednesday & thursday!

Well I'm writing on Thursday as I've had no time to do much. I've just moved from Wamberal to Terrigal & been madness!
Anyway

Monday was a very easy 6k done on the t'mill at the gym


Tuesday was an 11k done in the morning & my hamstring was quite sore
PM was out at Mingara track. I just did my own thing....Charlie did the 800m then the 2k steeple. He did that in 6:xx.....I went a few laps easy then did 3x400m 1:31, 1:25, 1:18 then 1x800m in 2:44 a few more laps easy & that was me done 8k tonight

Wednesday was easy 10k in the morning Hamstring & glute great
Pm I did 6@6. I went 1 lap hard, 1lap easy, 1 lap hard, 1 lap easy, 1 lap hard
4:17, 5:30, 4:47, 5:45, 4:28. Finished 4th in 24:39


Thursday I met Michael Mirtile & Tara Wood at the gym & we ran easy 12k

Sunday

Went to the trotter awards dinner last night & by the time I went to bed it was just after midnight,,, so getting up this morning wasn't easy! Got up just before 6am & went to Terrigal then ran to the entrance & back. 30km in 2:26. Felt pretty good. Hamstring was tight after about 21k but was still pretty good.
I spent the rest of the day moving some stuff....& I droped my bloody phone & it smashed & I've lost most of my numbers that were stored on it.
Any of my clients who read this could you send me a txt so I can get your number back in my phone!

Bloody Bob's hill!....but on the good side....I FOUND A PLACE TO LIVE!!

Not sure who Bob is but the run this morning with the trotters was a bugger! Bob's hill run.....we got a bit lost on top of the hill but soon found our way.
The weather was crap.....wind & rain.

Ran easy at the start & ran hard up the hills on the way back. I slowed down near Terrigal as I could just start to feel my glute getting tight. Other than that it was good.

I managed to find a place to move in at Terrigal. I move in Tuesday

Stil tight glute...easy friday run

It's still tight but getting better.....it's hard getting older! Not to worry I will battle on!
I just went easy around Terrigal & Erina. Even though it was easy pace there were lot's of hills. Thats when the glute tightens up most. It goes quite well running flat or down hill

Thursday.....mini long run

Went out to do 15k but thoght I need to get the long runs in & since I got no race this weekend I decided to run 20km. Just went comfortable. Ran around Terrigal then went out to Bataeu Bay & back.
Hamstring was good but the glute was tight. But it took 15km of running before I noticed it. Did that 20k in 1:40, so 5min k's on average

Wednesday

First run was easy 12k. Felt good in this

Next was 6@6. I felt quite good in this as well. That bug is still in me though. It got me with 2 laps to go.
Anyway with Charlie taking it easy & most other runners not there I got 1st. Still wasn't all that quick though.
Laps were 4:25, 4:32, 4:40, 4:47 & 4:32.........finished in 22:54.

Tuesday & a 1 mile & 10000m on the track!

First run went easy 10.5. Hamstring felt fine

Later went to Mingara to do the trotters 10000m. I also did the mile as a warmup in 5:55.
By the time the 10000m came around it was cold!
I was hoping to do 1:25-1:28 each lap. That only lasted for around 4k then I was just trying to do low 1:30 laps. Can still feel that virus in me. I feel fine unless I'm running hard.
Finished in 38:04. I was starting to feel good again by 8k

Hamstring & glute was good tonight

15.5k ull tonight & 27k done today

Now gotta go find a new place to live!!

Monday

Normally don't run on mondays but thought bugger it & went for a very easy 6k

Hamsting/glute was tight but ok