Tuesday running rest day number 9

Just a 6:15am cycle class. Injury pretty sore today

Sunday rest day number 7

No running today....still pretty sore, but was slightly better first thing when I got up

Saturday...boxing day....rest day number 6

No training at all today. Still very sore

Christmas day rest day number 5

Still sore leg so just went for another surf.

The rest of the day was food & beer!

Running rest day number 4

Woke up and leg was feeling pretty sore & stiff. Went to the gym for the 6:15am cycle. Felt good through that & better after. I then went down to the beach with my girls & got about a 40min surf in. Not much swell but leg was feeling pretty good after that

Later went for another surf for about an hr

Running rest day number 3

Got to the gym & got on the bike to see if it would hurt my hip. Felt good so did 20min on the bike then a cycle class. Then stretches in the steam room.

Still sore on the inner hamstring

Tuesday and no running

Rest day number 2. Yesterday I did nothing at all.
Today I went to the gym & did some foamroller work, stretching & 10min in the steam room. Injury pretty sore today.

first good run in ages!

Made my way to Stromlo forest & headed off at Deeks park end. I haven't been here for a few years & use to do all my long runs here before the fires burnt the place out. It was great out there. I just ran a slow & steady pace and was really happy to have no pain for 1hr40min. I then slowed down abit and got just over 2hrs done.
I then picked my girls up & made my way back to the coast. Great thing is my leg has felt great all day other than stiffness from the car

Sat pony club

Set off easy & stayed that way for the whole run. First sign of pain was about 30min into it. The pain didn't get too bad just enough for me to know it's there. After 30min it was on & off. Sometimes felt it alot & other times it felt normal. I picked up the pace in the last 2k & it elt better in that.
I then headed home for a quick shower then it was off to the haven for the trotters xmas party. I could only stay for 30min as I had to make my way to Canberra to massage a few clients by 1pm.
My leg has felt really good for the rest of the day.
Not sure if I'll run tomorrow. If I wake up & it feels good I'll set off for a run but if it's sore I'm resting again.
I'm planning on doing the 3000m handicap race at Mingara on Tues then that will be my last run until round the bay. I might squeeze the odd run in here or there but having my girls for the next 2 weeks I'll have other things on my mind rather than running

Friday

Only thing done today was 2k on the rower then stretching & foam roller work then glute strength

Thursday

No exercise today except for about 40min of foam roller work & stretching. Leg feels good tonight but still feels "wrong" when I extend my leg as if I'm striding out. I'll give it complete rest tomorrow as well

Wednesday

First up did an easy 9k on the t'mill & felt good. Then did body balance & felt even better.

Later did the last 6@6 for the yr & after doing 2 lap warmup I decided to run easy & first sign of pain I'll stop. I got laps in & my aductor/groin was pulling so I called it quits

Tuesday

Did a 10k run in the morning just running on the grass at the haven & the road. Hip/hamstring was slightly aching just at the start but soon came good in the run. I tried to run more on my toes & felt good running it in 46:30. Didn't think I was going that fast.

Later I went to the gym & was going to do 45min on the bike. I got 22min done & I could feel it making my injury worse. I then got on the t'mill & ran 4k in just under 20min & had no pain & felt good after. Later tonight the ache came back while I was sitting down. I'm thinking it might be more the bike & cycle classes causing the pain rather than the running. I'll try no cycle now for awhile & back to body balance & yoga again. My hip has been worse since I stopped body balance & yoga

Black mtn Challenge 5k

Leg was ok when I got up. Still tight & was just praying it would be all good. I got to Telstra tower about 6:45am & drove to the top & put a shirt in the bushes so I would have a clean top to get into after the race. Had to drive the long way around to get to the start as they had the road closed for the Canberra 1/2 ironman. Had about a 2k warmup & leg was so so in that. Was feeling good by the time we got racing though. They had about 144 runners & I came 15th overall. I was happy with my time of 21:51. Thats my 3rd fastest time on that race & I've done it 6 times now. My best is 21:15. Glute just didn't have the strength to push off. After the race I ran back to the car changed my shoes over then ran around Lake Burley Griffin. 29.5km all up

Had a left leg massage tonight & can feel the effects from that now. Feels much better

Sat in the Capital

Up about 5:30am then ran an easy 11k on Lake Burley Griffin. Leg was good at the start then got tight then gave it a stretch at 1/2 way then it came good again then tight near the end.

Friday and off to Canberra

Off to Canberra this weekend for work & on Sunday the black mtn challenge. (If leg feels good)

I stopped via Mittagong and did an easy 10k then had some b'fast there. Leg was so so in this. I stopped & gave it a stretch a couple of times & it felt heaps better after that

After doing a day of massages & PT I went & did the 5:45pm cycle (rpm) at Deakin

Thursday

Ran on the t'mill. Got 10k done in just over 50min. Main thing was my hamstring felt good.
I then did 30 hard min on the bike then finished with another 1k of easy running

Tonight I did a cycle class

Wednesday

Still no running. In the morning I did 15min on the normal bike's working quite hard. I then did the 8:45am cycle class which I done really hard.

Around 3pm I went to the gym & did a hard hr on the bike. I then made my way to WoyWoy pool & got 2k done

Hamstring pain has gone today!...wooohooo! If it's feeling good tomorrow I'll do a 15min-20min easy t'mill run. Very happy with the way it's improved with the rest

Tuesday

No running for me today. Just to the gym to do an hr on the bike in the morning plus some strength wotk then a cycle class in the evening.
Hamstrings still sore but heaps fresher now

Sunday Central coast 1/2 marathon

Woke up just before 5am. Didn't get much sleep. Legs felt ok & decided to have a go at the 1/2 marathon. Again I picked Charlie up & we got to the Entrance about 6:10am. I felt great for the first 9km then just started to notice the humidity. By 10km which was done in around 37:30 I was just starting to slow. Still feeling good though. By 12km I slowed again & went from 5th place to 6th place. By 14km I was almost at a walking pace. My hamstrings had tightened, I was really dehydrated, & I had just had enough! I decided then to just make it a long Sunday run. Finished in 1:29:05

Sat Trotters then Queanbeyan gift mile

Woke up & ran around 11km at trotters. Legs felt pretty good.
I then picked Charlie up at 9:15am & we headed off to Queanbeyan. Got there around 1:15pm then watched the events until my race at 4:15pm. I had a handicap of 235m, Jono had 230m, Charlie 178m & Josh was about 116m. This was a grass track of just over 300m. Really tight bends. I got 2nd & won $150. Legs felt good through the race & after. On my warmdown I had to stop & spew!
Charlie & Josh were in the 600m. We left about 6:30pm & I dropped Charlie home around 10:20pm then I went home & crashed around midnight

Friday & things are looking better!

Felt so so so much better today. In fact it pretty much feels normal again. I have done heaps & heaps & heaps of stretching, foam roller work, strength work on my left glute only, cycle classes & have had 2 massages & self massaged every day & night. I can still notice it but can walk with no pain. I ran 4km on the t'mill first thing this morning the did a cycle class. I'm going to try to run 5k on the t'mill very shortly & do another cycle class.
If all goes well I'm racing the mile & 600m gift in Queanbeyan tomorrow arvo & also hope to run trotters easy in the morning. If all keeps going well then I'm hoping to be on the start line for the 1/2 on Sunday.
It amazes me how quick our body can repair if you do the rehab alot that it needs. Those massages I've had (mostly the second one which was 2 days after the first) have been the key

Thursday & no real running happening

Felt about 40% better today. Started the morning with some strength work & alot of stretching. At 9:45am I did the cycle class then got on the foam roller for about 20min. I then ran on the t'mill for 2km just to see how the butt would feel. It's fine running but hurts doing things like changing direction when walking, getting in & out of the car, sitting for too long or squating to sit down. At least it didn't hurt running!

Wednesday & no 6@6 & no running!......arrrghhh I'M INJURED!

Woke up & my piriformis has got really tight. This is a very deep pain in the butt. I've had it before & know it's the piriformis muscle. At least I'm not getting the sciatica pain down the leg...just in the left buttocks. Time to go into rehab mode. I'll get the thing massaged tomorrow night & get the golf ball & foam roller on it every day. Not expecting to run the 1/2 on Sunday but not ruling it out either. I've had plenty of injuries that have healed after a few day's rest.
Still hoping to do the mile in QBN on Sat. I'll be going down anyway. I think I should be ok doing one short race

I got 2 cycle classes done today & did a shit load of butt stretches. Have also started up eccentric hamstring exersices & glute activation exersices

Tuesday & a slow 3000m!

What a day! Bad lack day.....I wonder if it should be a fri 13th!
Got a pretty bad blister on my left foot from Sat. I decided to run on the t'mill so if it got too sore I could just stop. It was not too bad but could feel it. I got to about 8k on the t'mill & my foot hit the side of the t'mill & I went flying off! Landed on my left side & my hand was on the t'mill belt which was going 13.5k/hr. Burned & ripped the skin off my wrist & burnt my knee, hip & shoulder. Got back up & finished the last 2km.

Then tonight which was race night I just felt tired & crap. We had a stong headwind as well. I just struggled the whole way! First km was 3:25 then next one was 7:08 & 3rd & last was 10:45. I was running with Jess for most of the race. Blister stopped me from doing a good warmup & did a 1lap barefoot warmdown.
I'm going to take Wed, Thurs & Fri off running & just do cycle classes. Hoping the blister will dry & scab by Sat. Am using alcohol wipes to help dry it up & wearing no shoes except for the cycle classes. Also my foot doesn't move in the cycle class so it stops the friction.
Mainly just want to do this mile hcp pro race in QBN on Sat & win some money. If I'm feeling ok I'll do the 1/2 on Sunday. Other than that I don't mind having a couple of weeks rest in December

Longish run

Pretty much just ran the bay to bay course & back. Just a little short as I was on a time limit. Around 23km all up. Felt a few niggles on my left leg, even could feel my ITB & knee. Ran it in 1:47. Really humid again!

Flat time trial & a 1500m & a 1km swim!

Very hot & humid out there! I was happy with the hamstring. I think it's something that I'll just have to live with for a while & manage it the best I can.
We went through the first couple of km's at a good pace doing 3:27 for the first one. Slowed up abit at 4km. I went through 5k in 18:33. Just after 6km turning the cnr I ran straight into another runner going the other way. That put me in 3rd place behind Ian & Charlie. I caught up to Ian about 7.5km & held him off. Finished 6seconds behind Charlie in 38:03.
I then made my way to Mingara & went in the 1500m at 9am. Still tired legs in this so just did the best I could. Finished that in 4:51. I didn't think I'd go that good.
I then went to Mingara pool & swam 1km

still got the sore leg........go AWAY!!!!

Just annoying. No injury pain as it doesn't stop me from running but just gets really tight. If it doesn't show any signs of improvement soon I'm going to just stop running altogether for awhile. I just ran slow & easy for most of my 10km this morning. Around 8km I decided to speed up & was running about 10km pace. It seemed to feel better after the short sharp burst.

At this stage I'm still going in the trotters time trial tomorrow

After the run I went & did a cycle class

Thursday

Moderate run from Terrigal to Erina & back. Around 15km. Hamstring/glute was good. I did notice once at about 9km & stopped to give it a really quick stretch. Felt ok after that.

I then did yoga.

It's been a little over 2wks now since I started to get this hamstring niggle

Wednesday

First up was an easy 10km. I stretched my left leg before I set off & that made a massive difference



At 10:30am I did bodybalance

6@6 tonight & for once my legs felt good when I got there. I decided I'll try to go hard & do under 22min. After going through the first lap with Josh & charlie in 4:13 I started to struggle! Just found the humidity killed me. Every lap was 10 to 15sec slower than the previous one except the last lap. Even that one I couldn't myself to go any harder. Finished in 23:05.
My hamstring was pretty good throughout the run. I could notice it but it was much better than last wed. Get's pretty sore in the hours after running.
14.5km run tonight

24.5km run today

Tuesday again!

2 runs today
First was easy 10km. Stopped after 6km & gave butt a stretch. Felt normal again after that

Tonight we did 1km repeats at 3km pace. For me that 3:15-3:20/km. I only did 3 of them as I had to take off for work. Did them in 3:20, 3:19 & 3:18. They were about 16m over 1km as we were running in the 3rd lane
11km done tonight

21km done today

Monday

Just had free time this morning so went did a cycle class then 10min in the steam room

Sunday at the relays 4x800m

Not much running at all & that was fine with me being so damn hot!
I made my way to Blacktown olympic park around 10am & got there around 11:20am. My race wasn't until 1pm. Only did a few laps of the place as a warmup. More just to make sure the legs felt ok. It was 44deg in the shade & much hotter out on the track. The heat didn't bother me too much out there though. I was the 2nd runner. This would be one of my first 800m races of fresh legs.
Finished my leg in I think 2:19. If so I'm stoked with that!
Pretty much then drove home.
About a whopping 3km today!

The round dve

Sat morning & I got down to trotters. It was the round drive run. It's a great run this one. Again it was a testa run for my hamstring & went a pretty easy pace. I did pick it up going up tramway running with Wayne. It was just before Tramway I noticed the "tight" feeling coming on
Finished in around 53min.
I then jumped in the ocean & got the salt water on my leg then went to the 9:45am cycle class. After that it was in the steam room again.

I'm really hoping I'll be ok in this State relays tomorrow. 800m of fast running will test it out!

Friday

Just ran on the t'mill as I didn't want to do too much with this hamstring. It was was feeling pretty good until I got to 7km then just feels tight. It doesen't have that injury feeling...more so just a tight feeling...if that makes sence?
After that I did about 20min light stretching & foam roller work then did a cycle class.
Then I got in the steam room.
Hamstring always feels normal again after the steam room. I think I'll keep using it as much as I can as a great rehab tool

Thursday

Easy 10k run & still tight hamstring! Annoying!
I also did yoga then spent 20min in the steam room. Hamstring felt better after that. I then had a really painful massage on the leg & glute.

Has felt sore for the rest of the day.
I'll have to see how it feels tomorrow & decide if I'll run or not

Wednesday

First up ran easy 10.5km.
After that I did bodybalance.

Tonight was 6@6. Still really tight left hamstring/glutes. I started off really easy running the first lap in 5min. Second lap was 4:44 & 3rd was 4:31. By then I had caught up to Wayne so I paced him along to the end. Hamstring was feeling tight again! arrrghhh!!! (the massage tomorrow will be good. Painful but good!)
I finished in 23:37

Tuesday

Only one run today as I planned. I ran the Hansen's rd twice out at Mingara, so 12km done. I then went in the pool & swam 1km

Monday

Rest day but since I finished work really early at 5pm I headed off to the gym & did the cycle class. My left glute & hamstrings have still been really tight of late.
I've decided to take the week off speedwork.
Tomorrow I'm just going to run once in the morning

Sun...filming the GNW 100mile

Got up at 4:30am & got to Checkpoint 5 at 5:40am. I got about 12km all up with the running & filming.
Thats all the exercise I got done today

Sat......3000m state c'hips

After about 6hrs sleep I got up & ran an easy 10.5km on lake burley griffin.
I then worked until 2:15pm then headed off to Homebush. I got there at 5:30pm. Went straight into a warmup then my race started at 6:15pm. It was about 30deg hot & humid!
I wanted to do under 9:50 but the day got the better of me & struggled alot in the last 2 laps. I finished in 15th place in 10:11.

Friday

Drove to Canberra but stopped via Mittagong for an easy 10k. Tight left glute & hamstring

Thursday

Ran a moderate pace from the haven to Erina & back. About 15km. Ran it in 1hr10min.
Have a very tight left glute so it was then off to get it massaged from Brian then straight from that to yoga

Wednesday & we all know that means 6@6!

Started the morning with easy 10.5km

I then did body balance.

At 1:30pm I met up with Sharon & went to find some good filming spots for the GNW this Sunday. I reckon we ran a few km's through the trails. Really enjoyed it!

Tonight was 6@6. I ran the first lap steady then tried to pick it up as we went along. Finished in 22:34. The first lap was 4:45 & the last was 4:19.

Tuesday...am= Hill endurance & pm =speed work

After I trained my first client I decided it was time for some hill endurance. I started at the haven and went for a 3.5km warmup. Then I ran the skillion (150m) 5 times with a lap of the ring road (550m) inbetween. I didn't go flatout up the skillion as I wanted to do more endurance type session. Times for the skillion reps were 42sec, 41sec, 42sec, 40sec & 38sec
I finished with a 4km warmdown
About 11.5km done

In the evening it was time for track. I got there a bit after 5pm & did a bit of a warmup. It takes this body alot longer to warmup nowadays!
We did 1km, 600m, 400m, 600m & 1km reps. I don't know what my times were as I forgot to take my watch but went about 85%
About another 11.5km run tonight

22km done today

Fishers ghost

Made my way down to Campbelltown just after 5:30am. Drove around for 10min when I got there looking for a service station....no luck! After doing my rego I had about a 4k warmup. Course was in a different start finish location this yr. The rest of the course was the same though. Started on a hill & did 2x5km loops
I was really happy to break the 37min mark on this hilly course. I found the hills not too bad.
Finished in about 8th place & 3rd for my age in 36:55
After the race I went for an easy 10k
24km all up

Early Sat morning run

I'm working up at Nelsons bay today & was aslo there last night so decided to stay at mum's in Newcastle. I had to be up there at 8am so got up just before 5am & was out the door just after 5am for an easy 10.5km run from Belmont to Blacksmith & back. I just wanted a flat run as I've got the Fishers Ghost fun run tomorrow

recovery friday

I was out the door for an easy 10k from home to Tumbi roundabout and back at about 6:40am.
I then went & did Micheal's cycle class at 8:45am

So that's it for me today!

Thursday

Felt good in the legs. Was going to run then swim so I drove out to Mingara & ran Hansen's rd 3 times. So got 18k done in about 1hr22min. Then was going to swim but left my goggles at home so just went to yoga instead.

Tonight I made my way to the 5:30pm cycle class.

So thats my day of exercise done

Wednesday already!

Much cooler this morning. First up just did an easy 10km

At 10:30am it was time for a bit of body balance. Not much balance going on in this body today

Tonight was 6@6. Decided to go easy so I ran with Suzy trying to pace her along to a PB. We finished in 24:44. I think she did a PB for that course

So 10km this morning then 12km tonight with the warmup, 6k run & warmdown
So 22km run today

Hot 3000m......does it get much tougher than that?

Hot morning & quite tired after working a 14hr day yesterday starting at 7am & not finishing until after 9pm.

I just went for a slow 10k easy run

Tonight being the first Tuesday of the month was race night. Only did the 3000m. Was going to have a go at the 800m but felt a bit crook in the gut's & really didn't want to vomit over the track!
The temp was still around 30deg at 6pm & did I feel it! Went through the first k in 3:15, second in 6:38 & finished in 10:12. Really died at the end!
I was really happy with that time though. I knew I'd be alot slower than last month (9.50) in that heat.

Balmain fun run 10k

Picked Charlie up just after 6:10am & got there around 7:30ish. Went for a bit of a walk taking photos at first, then after 8am I started to warmup. Ran the 5k course as a warmup. Lots of hills & turns!
For the 10k race we did the 5k twice, which I'm never keen on as the second time around always seems harder. And you also know what your in for. The 5k & 10k went the same time. I went through the first 5k in about 18:40ish. The second was much slower. I finished in 5th place in 38:13. Charlie came 2nd in 27:30ish.
After the race I did the bay run of 7km. I was going to run for 12k but it was getting hot & I was stuffed

22km done today

Trotters Brooks hill PB

Felt good in the hipflexor. Ran to trotters as a warmup & legs felt normal again. They have been sore damn sore since Tuesday.
I was really happy with this race. I was in front from the start & held it to the end. Felt strong going up the Oceanview dve hill & Brooks hill. I finished in 37:28. That's a 46second PB

At 4:30pm I ran in the 35+ 1500m at Mingara. I also won that in 4:46.

Tomorrow I'm going to Balmain for the 10km funrun there

Damn easy Friday!

Still aching hipflexor. Felt much better when I woke up though. I just set out for a slow 10k. Tried not to use the hipflexor much. I can feel it running but it's not as bad as when I'm resting.
I might do a cycle class tonight.
I'm going to do Brooks hill time trial tomorrow morning then out to the track tomorrow arvo for the 1500m

Thursday

Still sore hipflexor from Tuesday's run

I went out to Mingara & ran Hansen's rd twice so did about 12km there. Hipflexor seems ok when running but hurts more at rest
I then went straight into the pool & got 2km done.
Then it was off for a bit of yoga

Wednesday

Another 2 workouts. I had very tight left hipflexor today. Managed a very easy 10k in the morning.
I then did bodybalance

Tonight was 6@6 & I was still really sore. I just went easy. Finished in 23:30ish

Tuesday

2 workouts.
First was done on the t'mill at the gym. It was cloudy windy & just didn't feel like running outside. I did 10km all up but did 5x500m hills

Later was a massive speedwork session
We did 100m-16sec, 200m-31sec, 400m-71sec, 600m-1:51, 800m-2:32, 600m-1:54, 400m-74sec, 200m-33sec & 100m-15sec
Totaly smashed after!

Sunday - race 4 research 5km

This race started at 9am. I managed to get about 5km warmup done & felt pretty good.
There were over 3100 in this & I was near the front but not quite at the very front. Had to run around all the little kids at the start. This course is flat for about 2.5km then goes up hill for about 1km then downhill again.
After about 1.5km I'd caught up to the top 10 which had the leading female in the pace. There were 4 other runners in front of us. I broke away from that pace & was running with Colin Goodenough for about another km then he got away on me on the hill. Still I wasn't too far behind & found myself in 6th place. I held this for the rest of the run. I finshed in 18:27. This was 5sec off my PB for this race that I did in 2007. I found out that it's 5.2km not 5km so that makes it even better!
After the race I went for a 13km easy run along the foreshore

Sat

Started with Trotters doing the Kings ave run. A few of us ran an extra loop to make it 10.8km.

Later I went to Woy Woy to the gym there. I met a friend there as they were dong the beep test. I've only ever done that back in primary school so wanted to see how I would go.
I kept going until level 12.2. By then I was the only one still going & I'd had enough. If I had someone else still going I could've kept going. I won an mp3 player for my effort!

Tomorrow i'm going in the Avon Breast cancer 5km at Newcastle foreshore. Except for last yr as I left for NZ, I've done this race ever yr since 2004

Friday already!

Wow this week has gone quick!

I had today off work so first up went for a easy 12k run to Forries & back.

I then went in to the gym & did Micheal's cycle class.

Later I went back & did James cycle class. I had to work off a heap of date scones that I made & ate!

Thursday

Ran from the haven to Erina & back. 14.5km in 1hr6min

I then did yoga

hot...hot...hot!

What a great sunny morning!! Just ran easy 10k
I then did the 10:30am body balance class then made my way to Mingara pool & got 2km in.

At 6@6 tonight it was so damn hot! Not used to it!
Was feeling pretty good until the last 1 &1/2 laps. Laps were 4:24, 4:25, 4:29, 4:35 & 4:38. I finished in 22:33 totally stuffed!!

Started the morning with a easy 12k to Forries & back. Groin still tight but was good on run. It was aching all day yesterday though

Tonight we did 6x630m. It was pretty warm. Did these in 1:56, 1:54, 1:53, 1:53, 1:54 & 1:53
Other than running so hard that my lungs were almost exploding I felt pretty good!

Sunday long run

Ran the Bay to bay course & back but kept running up to the Sporties club. Tight groin/hipflexor but it's only tight not sore. It got tight at the turnaround but came good again. Finished in 2:01:47

Sat run 4 smile fun run

This race started just after 10am. I didn't run trotters as I wanted my legs to be fresh. Only did a couple of km's warmup. This course started off by running downhill then flat then about 3k up hill then down again. That's the 5km then to do the 10k I had to do it all again!
As soon as we got going it was 3 of us runners in front. I didn't know if the other 2 were in the 10k or the 5k as we all had the same color bibs on. They got away on me on the first hill but I wasn't too far behind. By the next real steep section I caught the guy in 2nd but couldn't get the guy in front. It happened to be he was doing the 5k so that ment I was now in front. I had no idea where the next runner was behind me as I couldn't see him. I just hoped I wouldn't slow too much on the second lap going up the hills again. I knew I was going to win with about 1km to go as it was all down hill from here & I couldn't see him anywhere. I finished in 37:32 about 1min in front of second.
Did a couple of km's warmdown

Friday

Ran easy 10k then did a cycle class in the arvo

Thursday

Did a 15km run to Erina & back around 7:30am.
I then made my way for 10:30am yoga the tonight I did a cycle class.
Still feel tight in groin but all good

Ohhhh the wind!

First up went for an easy 10k. left hipflexor/groin still tightish. I have put some innersoles with arch supports in to see if it makes a difference. Every time I get a niggle I use these & it normally clear's up any problems. Only thing is I find them hard on the feet & tend to get blisters on my right foot over time from them
I then went to the gym & did body balance then to Mingara pool for a 2km swim.

Tonight I did 6@6 but was low on energy & the wind was shocking! Started off with a slow 5:03 first lap then ran the rest around 4:30 a lap. Finished in 23:09

Windy Tuesday!

First up went for a planned easy run but changed that once I got going. Ran to Tumbi roundabout for easy 5k then ran around Wamberal going hard on the hills. I then ran 5x350m hill at the end of Oceanview dve up to The Entrance rd. I didn't have a watch on so don't know what time I was doing. I stopped at 5 as I didn't want to put too much stress on my groin/hipflexor. I could feel it slightly on the run & stopped a couple of times to stretch it out. Seems to be ok though. About 14.5km done

I had to work tonight so went to the track at adcock about 3:30pm. I did a 3.2k warmup then did 5x1km with a 200m wlk recovery in very windy conditions. I wanted to do each one about 3:30.
Times were 3:31, 3:30, 3:30, 3:27 & 3:30. They were very tough with the wind & also found doing them at that time of day was quite hot.
Finished with a 3.2km warmdown

Weston ck funrun 6km

Got to the race about 8:45am. The race started at 10am. Was drizzle on the way there but was clear at Weston. Did a lap of the course as a warmup. This course has a slight rise for the first 3km. It's not steep but you know it's there. It then goes flat & down hillish for 2k then finishes up hill for the last km. My goal was to beat last yrs time which was a PB of 22:46.
I managed to finish in 4th place in 21:30ish. Thats about a 1min 15sec PB! I also had a dog get in my way & got hit in the head by a bloody magpie. My right leg was getting that lactic feeling thing it used to get all the time. It was really really heavy on the last km. But the groin felt fine.
After the run I did a 10k warmdown
About 22km done today

Trotters Avoca theatre run

Still tight in left groin area. Another niggle to overcome. I've had this before & hoping it will clear up soon. I'll still try to keep running & see how it goes.
Ran to trotters & we did the Avoca run. The map say's 10.4k. Felt pretty good but that niggle is still there. About 12k all up with the run to & from home.
I then made my way to Canberra to take my girls home. Will do the Weston ck fun run tomorrow morning while I'm down here. It's a 6k race. I've done it the last few yrs

Friday

Just an easy 10k. Felt quite tight in the left groin/hip flexor

Thursday

Felt pretty good. Just ran easy 14.5km to forresters beach & back

Wednesday

Only one run today. Up just before 5am & out the door at 5am for a easy 10k. Felt great in this.
Spent the day training it down to the Zoo with the girls & mum. Got back pretty late so didn't worry about 6@6 tonight

Tuesday 3000m PB!!!

First up went for an easy 10k

Tonight I was really hoping to go under 10min for the first time. Got to the track & found it pretty windy so started having my doubts. Just thought I'd go out hard & see if I could hold on. Having my girls there cheering me on was a bonus!
I knew Mark & Cale were only running 2k but at a very fast pace so I also knew the pace would be on. I know I went through the first lap in about 74sec & the first k in 3:13. I think I went through 2k in 6:19. I was finding I wasn't fading & I was closing in on Charlie. Was a bit shocked when I passed him & the goal now was to stay in front of him. I got to the last 200m in 9:14 & thought "shit I'm going to go under 10min!" I just ran that last 200m as hard as I could (37sec) & finished in 9:51 on the dot by my watch. That's a 15sec PB!

I then lined up for the 800m. First lap in 78sec & second lap in 74sec to do 2:32. As soon as I stopped I vomited! That's how hard I pushed myself. Did a couple of km's warmdown but was still feeling really sick!
Came good by the time I got home

Long Sunday run

Tired heavy legs. Just took my time. Ran this in 2hrs17min.

Sat

Just another run in Canberra. This time a cold 11km easy on Lake Burley Griffin

Friday

Woke up in Canberra for a nice easy 13km run

Mid week long run

Didn't plan this run. Just headed out the door at 6am & off I went. Ran up to Crommaty hill over to Crackneck then down alng Shelly beach & made my way back along the entrance rd. 1hr55min23sec all up. Legs felt good. Was getting hot at the end of the run. i'm glad I didn't have much further to go. 24.5km all up

Then made my way to do yoga

Tired legs from yesterday. Just easy 10km this morning

Happy with 6@6 tonight. Really tired in the warmup laps. Was feeling good in the 3rd warmup lap. Just started off easyish & tried to run faster each lap. Was only finding it tough in the last lap but I did go hard on that one
Laps were 4:40, 4:37, 4:28, 4:29 & 4:16. Finished in 22:30

2 good sessions done

Started off by running Crackneck. Started at Shelly beach and then ran east to the start of the track. I then did 4 repeats of the 1.3km trail. I did n't time the 1st one but the next 3 were done in 5:57. 5:50 & 5:47. I was totally stuffed on the 4th one. I then ran easy back to the car. About 14km done


Tonight for the speed work I did 3 laps around adcock park for a good warmup. Then tonight was intense! We did 200m, 400m, 600m, 800, 1km, 800m, 600m, 400m & 200m. The Idea was to do the second lot faster than the first lot. I was smashed at the end!
Times were 200m-35sec, 400m-1:14, 600m-1:56, 800m-2:41, 1km-3:19,
800m-2:39, 600m-1:53, 400m-1:15, 200m - 33sec

I added up that time in total over the distance which was 5km in 15:37

Easy Sunday

After going out last night to Tara's and having quite a bit to drink ( I was home early about 10:30pm but was drinking away from about 3pm) I wasn't sure if I could get myself out of bed early for a long run. I said to Barry I would meet him out at Palmdale at 6:30am. Well got up had a bite to eat & was feeling ok.
Ran to the intersection with Baz & Jess. Felt good. We were taking it easy which was good. Got to the intersection in 54min & took 48min to run back. 1:42 all up

I then made my way to Mingara pool & did a slow 1km then to the gym for a light weights session.

That will do me for today!

Central coast 5000m

Woke up to another dusty morning. Nothing like the other day but still not good conditions to do a 5000m in. Got to the track about 8:10am and did about 3k warmup.
Was happy with my race though. I did find the breathing really hard & tight & my lungs were burning.
I went through the first k in 3:21, 2nd k in 6:51, 3rd k in 10:21, not sure what my 4km time was & finished in 17:27. Only 3 sec off doing a PB. I thought my PB was 17:23 but it was 17:25. Thats not too bad for the amount of dust around.

All up today got about 12km in

Friday

Up for an easy 10km to tumbi roudabout & back home

Later did cycle class

Thursday

Great sunny morning out there! Ran from the Have around Terrigal then made my way over to Forries & ran some hills there. Then headed on back. About 16km in 1hr 10min.
Then did yoga & after that made my way to Mingara pool for a 2km swim.
Good morning of training before a night of working

dusty day!

Woke up thinking I was at mars! Dust everywhere. Headed off to the gym & did easy 10k on the t'mill. Then did bodybalance.

Tonight at 6@6 I wasn't in the mood to go hard. Started off easy then went faster each lap. Was really shocked to pull out a 4:10 last lap though
4:56, 4:43, 4:40, 4:29 & 4:10
22:58 all up
12k tonight

22km today

Back on the hills

First up I tackled the skillion. Only did 5 repeats as I wanted to make 100% sure the achilles would be good not only doing the hills but after the run as well. Did about 2km easy then 5 x hill repeats. Did 2xhard 1xeasy & 2xhard. 38sec, 39sec, 55sec, 38sec & 37sec. I then ran to tumbi roundabout easy then a moderate pace back home 21:30 for the 5km back home
About 14km this morning.

Tonight we trained at adcock. This is the first time I've trained here. I got there abit before 5pm so went for a 5km easy run. We did 6x1km. It was really about 40m over 1km as we were running in the 3rd lap. Did these in surges which I found harder than just going hard. times were 3:38, 3:33, 3:37, 3:38, 3:38 & 3:36
About 12.5km tonight

Approx 26.5km today

Cooranbong 10km

I picked Charlie up at 7am & we made our way to Orumbah to travel the rest of the way with Suzy. Got there about 8am & I got a pretty good warmup of about 5km.
The race started at 9am & was getting quite hot. The first 1.5km is downhilish. But that means we have to run up the last 1'5km of the race up hill.
First km was abit too quick in 3:13. I then backed off a bit but was happy to go through 3km in 10:23. 5km was a little over 17min. The last 3km I was starting to feel buggered. I knew I was in 5th place with 4th just up ahead. I could see he was slowing down so I picked up the pace the best I could.
I passed him with about 2km to go. Got to the hill at the end & did my best to get up it.
Crossed the line in 4th place in 37:10 by my watch. Very happy with that time.
I then went for about another 6km easy run.
Around 21km today.

Later went to the pool with Charlie & got a 3km swim in

Saturday

The run at Trotter was the smallest I think I've ever done there. Around Avoca lake then back to Terrigal via Charles Kay. Was back in about 38min & that was taking it really easy! Decided to run to the haven for a bit longer run. Ran with Carl. So with running to & from home I reckon about 10k all up.
I then made my way to the gym & did a yoga class then spent some time in the steam room. Love the steam room!

Chillout friday

Only one run today. Went about 9am. easy comfortable 12k from Terrigal to Forries & back.

pretty big day

Had a very quiet day work wise so decided to make it a good exercise day. First did a run from home to Cromarty hill & back for 18km in about 1:26. Then did yoga then made my way to Mingara pool & did 2km. Then later went back to gym for a cycle class

Another PB! didn't expect that!

Woke up in the middle of the night & my legs were so tired! Walked downstairs to get a drink & somehow shuffled back upstairs, flopped on my bed & was out like a light again!
When I got up about 7:30am the legs were feeling a bit better. I didn't feel like running on hills so decided to go to the gym & run on the t'mill. Started off easy then picked up the pace.
10km in about 45min

After that I did bodybalance & had no balance

Tonight was 6@6. Legs felt better but just tired. Had no idea hoe I would go & decided to go just on feel. After the first lap Josh started running & he paced me for the rest of the run. If he wasn't there I wouldn't have gone that pace for so long.
Laps were 4:16, 4:17, 4:25, 4:28 & 4:19
21:44 all up. A 3sec PB
11km tonight

21km today

Central coast mile championships

First up did an easy 10km from the haven to tumbi roundabout and back. Legs were quite sore in the quads from the race in Canberra.

Tonight was the mile at Mingara. Happy with this result. Went in the B grade. That was over 5min times. I thought I'd do about 5.10. Managed to do 5.05 & won the Bgrade & also won the 35+. Ran the first lap with Jess then was on my own.
Laps were 75, 76, 77 & 77
Really happy with how my achilles felt today. Felt normal again!
About 8km all up tonight

Canberra times fun run

Got up about 6:30am. Made my way to the end of the race & dropped my car off. Then walked to civic & got the bus to Woden for the start. The race was ment to start at 9:45am & we were left waiting until 10:15am before it got started. Something about the water getting delayed.
Anyhow the temp had risen quite abit & the wind had picked up. The first km was a head wind then we had a strong cross wind until about 6.5km. Then we had about 1km of tail wind then cross wind again & finished with a really really strong head wind for just over 1km.
Happy with my time of 38min

After the race I ran around the lake. About 31km all up

Saturday in the capital

Got out running about 6:30am. Just easy 12k on the lake. Achilles felt good but still know it's there. Spent the day training one client in the morning then off to see my girls & to the movies & take them shopping at all that stuff!
Tomorrow I'm in the Canberra times fun run. 10km from Woden to city. Great race this one. In fact Canberra put's on the best races in Australia. This is their local fun run. Last yr I think they got about 7000 people

Friday & off to Canberra

Up at 5am for an early morning run before I made my way to Canberra. Just ran easy 10k. Still the same with this achilles. No pain just feels different.

Thursday & still got to be careful

Went for around 13 or 14k run. Ran from the haven up senic hwy down charles kay around a few other streets then over to Wamberal to the entrance rd & back along ocean view. Achilles was tightish after I got up senic hwy & it's letting me know it's not better yet. So still being careful!

At 10:30am I did yoga

Think I might be back

Went for an easy run first up. Achilles felt ok. Again can notice the difference but no pain at all. This run just felt hard. I think because I did 2 runs yesterday



A bit later I went to Mingara pool & got 2km of swimming done

Tonight I went to 6@6. I had no idea how I would go or how the achilles would handle the hill 5 times. I warmed up with 4laps. When we got going I just ran what I thought was comfortable. I noticed Carl slowing up & had passed him by the first lap. I felt pretty good for the first 3 laps then got hard.
Laps were 4:27, 4:24, 4:32, 4:32 & 4:27. 22:22 all up

Tuesday

After a bit of a sleep in I was out running about 8:30am. Since I have to work tonight & didn't want to do track sessions just yet I did my speed work this morning. My plan was to do the tumbi roundabout 10k run as it's pretty flat with a few hills. And I wanted to do 5min easy then 2min hard. I had success. I got 6x 2min hard efforts. These were done really god damn hard! Just before 5km I could then notice a difference in my left achilles but it didn't feel too tight & not sore at all, just felt different. Thats got to be a good sign! All up for that 10k was 43:38.

Later about 3:30pm I went to the gym to run on the t'mill. I wanted to make sure the achilles could handle a second run. I got 12k done in just over 55min. About 7km again could just start to feel it but was all good

Felt good to get 22km in for the day

Being cautious

Was out running about 7:30am. Ran from the entrance to Chittaway to the end of the bike path. Felt great for the first 7k then could just start to feel tightness in that left achilles. Got to the end of the path & decided that will be my turn around. I stopped for a bit a massaged it. The run back was good. No pain at all, just that tight feeling. I saw a magpie swoop at these little kids on their bikes. I got back in 1:42:xx for 22km all up.
I then headed over to the pool where I saw Adan Jordan swimming. I got 3k done in about 1:10 then went to the gym for a bit of strength work & 15min in the steam room.
If all that wasn't enough I jumped on my bike & rode around the hills of Terrigal

So not a bad day

Sat with trotters

Up for a run with trotters. Enzo's run. This is a very hilly run. Was a test to see how my achilles would go. I ran very very easy but every now & then went a bit harder. I walked some of the hills at the start just to warm achilles up. It handled it well. I think I must've ran about 14k in 1.18. plus another 1.5km running to trotters & back home again. So about 15.5km today

Friday & all good!

Got to the gym & ran easy to moderate pace 12km in 56min. Achilles tight at first but soon goes good on the run. No pain though but it is flat running

Tonight I went for a cycle class but before that I cranked out 1k on the t'mill in just over 4min. The last 300m was done at sub 3:25 pace & achilles felt good. Still tight though

Thursday

Achillies was a bit tight to start with but still got 10k on the t'mill done. Still slow (50min) but again at least I'm running. Overall through the whole day it's been the best it's felt since that dreaded Sunday!
After the run I did yoga & it was heaps better after that!

Wednesday

Up & back to the gym for another slow & easy 10km. This time in 53min. Achillies felt good. I can feel the difference when I'm running but still felt good. Don't want to do any hills or uneven ground at all at this stage, so the t'mill will do just fine.
After the run I did a bodybalance class.
Tonight did a cycle class

Tuesday

Went to the gym and managed 10k very slow & easy on the t'mill. But good that no pain at all. It was slow (56min) but good to run at least.

In the arvo I went for a 2km swim then over to the track to watch & film the race night

Monday...feeling much better

Much better today. Can still feel it but def coming good.
No exercise at all today

Sunday Lake Maquarie 1/2 marathon...spectator!

Got up just before 6am & knew as soon as I woke up I wouldn't be racing or running at all today. Still pretty tender. Since I was up at Mums & only 10min drive away I decided to go & film the 1/2 marathon. It so sooooo windy so I was glad I wasn't running!

Sat Brooks hill

Well I went went really easy in this. Achillies felt good untill near the end. Then it just ached all day. Just spent the rest of the day taking it easy

getting back on track

I ran on the t'mill at the gym. I thought if my calf or achillies get's sore I can just stop & do a cycle class. Well it was all good. I started off by doing 1.5km then stopped & walked around & stretched it out trying to see if I could bring on pain. I could in certain positions but not in the running gait. I then got back running. Was up to 3km & could feel it. At one stage I thought I might have to stop but very soon came good. I put the t'mill up to 4deg incline & was running 4:55pace & that felt good. I did that for 1km then put it back on the flat. I ran 10km in 44min & the last 2km was under 4min k pace.
So with that done it made me think it's all on the mend

Later at 5:30pm I did the cycle class

Tomorrow I'll run trotters brooks hill but will run with the back runners.
Reckon I'll be all good for the 1/2 on Sunday. Might get that 79min afterall! But we will wait & see

bit of cycle, bit of jogging, bit of yoga & a bit of massage.....what a Thursday!

Went straight to the gym for the 6:15am cycle. Did a 2km very easy run before that & felt good. After the cycle I did another 2km run. Then home to do some work then at 10:30 I was back in the gym for the 10:30am yoga. Calves were good in that. Then 30min after yoga finished I was on the massage table saying YEOWWWW! Got the left calf & shoulder done.
Went back home and after a doing a couple of massages I was back in the gym for the 5:30pm cycle & did a 1km run after that.
Then home to do a couple of more massages

no running but a big workout day

Started by going to the gym & had a 1km easy jog on the t'mill. Felt ok in the achillies but was tight. I then did a double cycle class & again it was tight but not sore. I backed up after that doing a body balance class. This uses the achillies quite a bit & again it felt good. I mainly notice it just running on uneven ground.

Later in the arvo I went to the pool & did a 2km swim then went to the gym again & did the 5:30pm cycle class.
It feels like the exercise is doing it good. Just a matter of doing the right exercies

Got an ouch!

Well still went for a run this morning. Felt good for most of the run. Ran a few hills heading out towards hastings. Ran that hill then running on the flat about 25min into the run my achillies was getting tight. Decided to jog on home. Done about 8km all up.

After resting it all day I headed out for the speed work session & thought I'd go for a 20min warmup & take it from there. I ran about 4km for that & felt good then we did 500m. I only did 2 of them. (1:32 & 1:34) I had no pain when running hard but after that second one it was tender going up onto my toes. I thought that would do me. I'm not mucking around with an achilles pain. I don't think it's injured yet but if I keep going it will be. I've had this before & has taken a few days to 6weeks to heal. The 6 weeks one was pretty bad & that was about a yr after I started running.
Hoping it will be good after resting it this week. I'm going to take tomorrow & thursday off running even if it's not sore. I'll do cycle classes & swimming instead.
If all goes good I'm hoping by Friday or Sat to be good again & able to do the 1/2 marathon on Sunday. If it's not good then I'm not too bothered if I don't do the 1/2.

Orchard run 32km

Got out there at Palmdale around 6:30am. Felt pretty good so thought I'd go moderate to hard & see how I go. Got to the roundabout in 32min feeling good. Intersection in 49min still feeling good. Got to the tar road in 1:14:14. Bit buggered but still felt good. Back to the intersection in in 1:38. Roundabout 1:53 & back to the car in 2:22:02. Only thing I've noticed is a tight achy left achillies. It doesn't hurt to touch or walk on or run on but just feels tight. I'll have to watch that. But you have to expect that after running that distance at that pace
Saw chops riding with some other guys on the down hill coming back to the finish.
Barry must have been & gone by the time I got back. Saw margaret about 20min after I finished. She went to the intersection & back which is what baz would've done. They left at 7am

After the run I headed out to Mingara pool & swam 40laps (2km)

Spent the rest of the day taking it easy on my achillies.
Last week hamstrings...this week achillies.....does it ever stop???

Pony club

Got up for trotters about 5:20am. Neck was still pretty sore but after a slow jog to trotters it was feeling a bit better. I decided to have this weekend off racing so decided to push it a bit today. I'd normaly sit back in the mid group. I love this run but still forget my way in the pony club. Enjoyed the pace & felt pretty good the whole way. A bunch of us were together most of the way. I could start to feel my left hamstring getting that tight feeling again on the last hill before terrigal dve so I backed off. Adam & Josh just kept powering along. Again I eased up going along terrigal dve to the surf club.
Other than a bit tight the legs were pretty good.
14km in this run plus another 1.5km with the run to & from so about 15.5km today

neck sore but legs good

Still got a pain in the shoulder & neck. Was hurting at the start of the run but soon eased off. It was getting better as the day went on.
I did the same easy run as yesterday. 12km from to Forries & back. Legs felt great

Pain the neck!

Woke up feeling pretty good in the legs. Hamstring still really tight but good on the run & got better as the day went on. Just ran easy 12km from home to Forries & back.
About an hour after the run my upper trapezius went into spasm send a god damn ache in my neck. I've had this before & it takes about a week of self massage & trigger point therapy to get rid of it

sub 22min 6@6....about time!

First up ran an easy 10k. Hamstring feels pretty good just tight.

Later went to the gym & did a massive stretch seeion & a bodybalance class

Decided about 3pm that I might go hard & try for a PB tonight. I was massaging Cale & he said he was going down & I thought him & Josh would go hard & if I could hang on to them for as long as I could they might drag me to under 22min. Well my planned worked.
Did 3 laps as a warmup & hamstring was tight but felt like it was ok.
Laps tonight were 4:15, 4:15, 4:26, 4:31 & 4:20. Finished in 21:47. Thats a 13sec PB over that course.
After did a lap warmdown
11km tonight

21km today

Easy week

Decided to take it easy this week. That left hamstring is still tight. It's all good to run on but just feels weak. This happened after the city to surf last yr as well. It must be that race. Just did easy 10k this morning

Tonight we did 6x500m. I ran easy 6km to start then did these pretty easy going quicker on each one. 1:53, 1:51, 1:41, 1:36, 1:35 & 1:32. Had a 2min recovery between each one. Hardly built up a sweat. Hamstring was good through the run & good after
11.5km tonight

21.5km today

Bankstown half / NSW Half Marathon Championships

Up early (4:15am!) Picked Charlie up at 5am then picked Matt Bidwall up at Pymble around 5:45am. We got to Bankstown about 6:20am so had just over an hour until the race started. It was foggy around the course when we got there but soon lifted. The weather was PERFECT! It was beanie & gloves for the warmup but perfect for racing. I did a 3km warmup with Charlie. Then at 7:30am we were off.
I felt great through the whole run. This course was pretty flat for the first 5km but there was 1 hill in there but after the 5k there were some really tough hills with lot's & lot's of bends & turns in there. I went through 5k in about 18:40 & 10km in 37:40ish.
Finished in 80:24. Best half I've done in yrs! I might even crack the 80min at Lake Macquarie half in 2 weeks.
After getting back to the coast I went straight to Mingara pool & swam 3km in 1hr4min. (I'm not the fastest swimmer!)
Anyway very happy with this run today.
Left hamstring was really tight after the race, but fine through the race. I had the similar thing last yr but it was worse last yr

Trotters & Frank Callaghan memorial run

Started with trotters run. I ran there from home. This was Bob's hill. 13km for this with the run from home & back as well. I Just plodded along as I've got the Bankstown 1/2 marathon tomorrow.

Later at 3pm ran the Frank Callaghan memorail run. I just ran the 3km (3.5km) really really easy with Shane & Baz in a little over 17min in board shorts
4.5km in this

17.5km today

Fridays run = easy run & I love that!

As the above says....just easy 12k. Ran from home at Terrigal to Forries & back. Took about an hour. Ran without a watch. Hamstring felt good

Had a massage today then tonight I did a cycle class

Easy Thurs

Still tight in the left hammy so just went easy 10k. Hammy feel ok just tight. I'm doing the Bankstown 1/2 this Sunday so will go only easy runs until then



At 10:30am did yoga

At 5:30pm I managed a cycle class. Hammy felt normal again

Wednesday

First up did a comfortable 10k. Tight left hammy.

After that I made my way to Mingara pool & swam 2km

Tonight at 6@6 I felt really tight in the legs so started off easy then opicked it up in the last 2 laps. Started with a 3 lap warmup then laps for run were 4:45, 4:43, 4:43, 4:37 & 4:16. Finished in 23:03. Really happy with it as the last lap was in 3:33 pace. Did a 1 lap warmdown
11km tonight

21km today

Tuesday Back to the hard training

More hills this morning. Got out running about 7:30am. Ran over to the haven & did 5x skillion in 47, 41, 40, 47 & 38 then over to Wilson rd & did 5 repeats of that. 1:10, 1:08, 1:09 then did easy in 1:27 then a bit of recovery & did the last one in 1:07. Ran the 5.8km loop up senic hwy down Charles Kay & back along Terrigal dve. About 12km in this run all up

Tonight we did 6x1k repeats with a 3min recovery.
I started with 7.5km easy run then planned on doing these around 3:45 pace
Did 3:36, 3:26, 3:35, 3:26, 3:38 & 3:18. Felt pretty good thats why I went a bit faster
15.5km tonight

27.5km all up today

Sunday City to Surf PB!

Got up about 5am & had a couple of slices of toast & coffee at 5:45am. Got Dad to drop me off at the pub to catch the bus at 6am. It was running about 15min late. Got to the city around 8:50am & that suited me fine as I didn't want to wait around for hours. It was bloody freezing in the city. Made my way to the domain where I had about a 2.5k warmup. Quick trip to the toilets & went over to the start. Got there with 10min to go. Felt like I ran the perfect race this year. Had a good run down William st & held myself back from going too hard down that hill. Felt fine going up the first hill at Edgecliff. That hill normally kills me. Got to 3km in 10:28 & that's where I passed Ian. Always find it hard on that flat bit between Rose Bay & heart break hill. I just stuck behind some runners that I've seen in some funruns who always manage to beat me. (not this one though!) Slowed a bit up Heart break hill but was still feeling quite good. Didn't want to go any faster thinking I might blow up if I do. Next thing I know we are at the top & going past the 10km mark. Went through that in 37:59 by my watch.
Got to the end in 52:16 by my watch so will be interesting to see what my official time was.
After the race I went for about an 8km run easy in 42min.
Then it was a 6 pack of extra dry & a BBQ.
Fantastic day!

Saturday in freezing Canberra!

Typical winter morning in the capital. No wind, sunny sky, & -3deg. Great for running but my hands just couldn't get warm. They were so cold they were stinging!
Just ran easy 10.2km on Lake Burley Giffin. Felt great

Friday Bowral run

Left for Canberra early. Around 4:45am as I wanted to run when I got to Canberra. I was getting tired on the way down so I stopped into Bowral & went for an easy run. Never ruan here before so was something different. I just pulled up in this carpark & ran 30min out & turned around. Got back in 28min, so 58min easy run. Reckon between 11.5km & 12km

Thursday

Got up early & was out the door by 5:40am. Ran to Commertry hill (spelling?) Anyway ran easy for 5k then picked up the pace a little. I got to the top in 42min. Took 1:20 all up for 16.2km

Later tonight I did a cycle class

Wednesday & a new 6@6 PB 22:00

First up did a slow 10k from home at Terrigal to tumbi roundabout & back



Next went to Mingara pool & swam 2k

Tonight was 6@6 again. Felt ok in the warmup but a bit tired in the legs
Happy with the run though. Just kept back at the start then picked yp my pace & held it pretty good. Leg didn't even get close to that lactic feeling it normally gets.
Laps were 4:27, 4:22, 4:24, 4:27 & 4:20
11km tonight

21km today

Mingara 3000m

Race night at the track tonight so just setteled for an easy 10k at 8am. Did that in 49:03

Got to the track just after 5pm. Got about 5km done in the warmup
Wanted to go 10:20 tonight. Held myself back for the first couple of laps & managed to have a great race. Finished in 10:16. Very happy with that!
After that I backed up for the 800m. This was done about 5min later. I was still stuffed from the 3k. Anyway happy with my 8:31 time
Finished with a 2k warmdown
11k tonight

21km all up today

Sunday....Bay run 7km

Got there about 7:20am so didn't have much time to get ready. Only a 2k easy jog for a warmup & off we went. I went out way too hard at the start & knew I was. Paid for it at 3.5km when that right leg of mine got lead again! Well It slowed me down but still pushed along.
I finished in 26:28. About 50seconds slower than when I did it last 3yrs ago. That yr I did it in 25:38.
Still not bad for 7km (3:46/km) but if just went a bit slower at the start I reckon I'd go about 1min quicker

After the race I went for a 14k run

23km all up today

Sat

Started the morning with Trotters doing "Daves damn run" Just over 15km. Ran quite easy but did manage to get lost around the trails of Kincumber mtn. Still all good & made my way back in one piece. No ankle problem. I think it's more of a using the clutch thing than running.

Got 7th in the super 7's at Trotters as well

Later I went to Chittaway bay for the 3k xc relays. I had Charlie, Josh & Ashlee in my team. I think we got 2nd or 3rd overall. For my leg I finished in about 11:05ish

Recovery Friday

Just ran very easy from home at Terrigal to tumbi roundabout & back. That left ankle joint slightly sore but seems to be ok

Tonight I did a good spin class.

Ankle much better tonight

Thursday hilly run

Ran from Terrigal to Avoca & back along the Senic Hwy taking in the back streets of Avoca.

18km all up. Took 1:25:41.

Felt good but did notice my left foot a tiny bit sore around the ankle joint.

later did a yoga class

Memorial 6@6

First up ran easy 10k to Tumbi roundabout & back. No idea how long this took but felt great the whole way



Then made my may to Mingara pool & swam 2k. Felt good in this.

Tonight we had ALOT of people turn up for Kerry's memorial. I intended to run easy & thought I was but after the 1st lap I saw I went through in 4:25 & feeling quite good. Ended up doing a 4sec PB! Finished in 22:14
Laps were 4:25, 4:25, 4:31, 4:29 & 4:24.
Had to sprint Carl at the end though
10.5km tonight

20.5km today

Hills first then Flat speed

Had a sleep in this morning so after getting up around 8am & a bit of toast I headed out to do some hills. I ran easy to start with doing a 5.7km loop that goes from my place at Terrigal along Terrigal dve up Charles Kay (which I ran hardish) then along the Senic hwy & down Wilsons rd. I did that in 28:48.

I then did 5 repeats of Wilson's rd up to Tramway which is just a little over 400m. And it's one steep 400m at that!

Times for those were 2:23, 2:21, 2:23, 2:36 & 2:14.

I then kept going making my way back home doing the same run I did at the start. Did that i this time in 27:58

14.6km this morning

Tonight was speed work. I got there about 5:15pm & did a 6k warmup. Tonight's session was great & felt great through it. We did 2000m, 1000, 500m, 200m, 500m, 1000m & 2000m. I was the only one who completed the whole thing.
I ran hard but no where near flat out. Times were 2000m 7:29, 1000m 3:29, 500m 1:33, 200m 30sec, 500m 1:36, 1000m 3:33 & 2000m 7:26.
15km tonight

29.6km all up today

Sat in Chilly Canberra. Bush capital 10k

Had a bit of a sleep in until 8am. Walked outside & the car was all iced up. You know it's cold when you leave a bottle of water in the car overnight & it iced up! Well much warmwer inside. After some toast & coffee for breakfast we made our way down to Woden to the runners shop. Charlie hasen't been in that one before so we had a bit of a chat to Brian Wenn then made our way to the race.
Our race got started at 1pm. Ran the first 2km of the course out & back as a warmup & that first 2km is pretty much all up hill.
There wern't too many in the 10k & Charlie took off in front. I caught up to him after about 300m then ran a steady pace up the hill. I was leading untill about 1.5k then the leading female caught me. She just kept powering along. Angela Bateup was her name. She was a World long distance mountain running medallist so to get beaten by her was all good! After the 2k mark it's levels off but has rolling hills all through there. It was an out & back race so the last 2km were the only easy bits & even then you couldn't go nut's down the hill as it was quite rough ground.
I did manage to beat Vanessa Haverd who came in about 30sec behind me. She won the 6 foot track this yr in 3:57. So second overall & finshed first male in 40:45 on a very tough trail course.
Ran 2k as a warmdown & on my way back I saw & ran with Kim Cook who was finishing the 60km. He did that in 5:41

easy 10k then Canberra ....brrrrrr

Just ran easy 10k on the t'mill. A bit later I picked Charlie up & we headed down to Canberra. The bush capital marathon is on tomorrow. We are both going in the 10k. Damn it's cold here in Canberra!

Thursday

Good 15k run from the haven to Forries & back. Just ran easy to moderate pace. Stiff legs but felt good

Had a pretty painful massage later. Tight hammies

R.I.P Kerry Anderson

Sad loss of runners shop owner, Creator of the central coast cross country & 6@6 (our weekly Wednesday night run/race/time trial) & many other thing in the running community.



I found out about our loss of Kerry at 12:30am this morning when I got a phone call from Charlie. It was the most saddest news I've think I've ever had. I was up in the hospital only 4hrs earlier visiting him.



I managed to fall back to sleep around 2am but woke again about 6ish. Got up & just did a very slow 10k jog to the Tumbi roundabout & back home. I had the day off work so decided to make my way to Mingara pool & swam 2k.

Tonight was time for another 6@6
Happy with this. Was hoping to go under 23min
Laps were 4:13, 4:29, 4:39, 4:39 & 4:37.
22:37

am was hills pm was speed & the dentist thrown in there in the middle!

Got some good hilll running this morning. Set off around 8am starting from the haven. Ran for a 3k warmup out to Ocean View dve & back. I then tackled that skillion. Did 10 repeats all up. First 5 I set a goal to do 2 hard, 1 easy & 2 hard. I've never gone under 42sec on this so was happy when my times were 40sec, 37sec, 48sec, 38sec & 41sec. I then did 500m easy then another 5 but this time I went easier. I was kinda feeling sick from the first 5. The next 5 I did in 54sec, 50sec, 48sec, 46sec & 40sec.

My legs were so jelly at the end & was very close to throwing up. Legs felt much stonger than they have in months.

I then went for a 9km easy/moderate run along Ocean View dve & back. I felt fantastic in this. Legs felt light & fast. This would be the best I've felt running all year I reckon. Let's hope it keeps up!


After a trip to the dentist (pain free) WOW! I was able to get to training tonight. I did a warmup run of 6k. The legs were a bit tighter than this morning but still felt good.
We did 6x500m tonight I was was spent after. Nothing at all left in the tank.
Times for these were 1:33, 1:34, 1:30 then had a 5min break then the next 3 were done in 1:35, 1:35 & 1:34. These all had a 2min recovery in between
11km tonight

26km all up today

Hunter Valley 1/2

Got up at 4:50am. Had some toast & coffee then fussed around untill Dave & Sharon picked me up about 5:30am. Greame Ridley came with us as well. My legs were quite stiff when I got up. This is from yesterday. We got out there just before 7am & sat in the car staying warm for around 20 or 30min.
I had about 4k warmup & was feeling better in the legs at the start. By the first k they were tired again & I kinda knew it wasn't going to be as fast as last yr (83:30). By 4k my right leg started to get that lactate feeling. The big hill just after the 4k mark was TOUGH! I remember seeing Carl getting to the top of it (I was about 50m or 70m behind him) & I was thinking that lucky man is already there, I've still got to slog up this thing.
Started the down hills & was picking up my speed again & my legs were just starting to come good. Got to the turn around at 12km then it was wind & hills for 5 or 6k. By 18k I thought bugger it this is going to be much slower than I hoped. Finished about 9th place in 86:06 by my watch. Slowest half for the yr. I know I did 2 87min halves on much easier courses last yr so hoping thats my slow half out of the way!

When I got back home I went off to Mingara pool & swam 2k. Legs felt great after this. Might have to do more regular swimming

Short course xc

First up ran trotters. This was Keith run (10.9km). I took a short cut & ran straight back along Willoughby rd so only 10k pretty flat for me in around 47min. Taking it easy for the short course in the arvo & hunter valley half tomorrow.

Later I picked Charlie up & we made our way down to Rydlemere for the short course xc. 7.5km of windy hilly course. It was 3 laps of a 2.5k loop. Narrow start & just held back for the first k. First lap felt good, second lap was HARD!! Third lap was coming good. Finished 76th overall & 12th in my age in 29:32 (3:56/km)
13km in this all up

23km all up today

easy laid back friday

Ran from East Gosford to home. 10.5k

Tonight did cycle class

Thursday

Just ran easy giving my legs a bit of a break. 10.5km
At 10:30am did yoga then had a massage

Wednesday

First up ran easyish 10k to tumbi roundabout & back. Pretty tired legs from yesterday
Did bodybalance at 10:30am

Later did 6@6. Lead legs in this. Mainly from yesterday I think. Still getting quite lactate in my right leg & I reckon it's coming from my glutes. Thats where I can feel it tighten first then that makes striding very difficult. Have a massage tomorrow so will start to concentrate on that.
Anyway did 4 lap warmup then just went off moderate & tried to just keep a descent pace but faded as the run went on. Really slowed on the 3rd & 4th lap
Laps were 4:28, 4:33, 4:43, 4:51 & 4:39.
23:13 all up

12km tonight
22km today

Good Tuesday

Again 2 runs. First I did some hills. Ran up ash street down to the Haven. Ran the skillion 2 times (44sec & 42sec) then just kept a moderate pace to Tumbi roundabout & back home.
Felt pretty good the whole way. 12.4km all up in 58:53

Tonight was speed work. Started with easy 6k run. Then we did 3x1km & 500m. Times were 1km 3:35, 500m 1:35, 1km 3:26, 500m 1:35, 1km 3:25 & 500m 1:33.
After the run was so damn stuffed. Felt really really cold. Got home & had a loooong hot shower, cooked up a chicken curry & feeling good again!
12.5km tonight

About 25km today

Tired long run

After getting home from Canberra at 11pm last night & still having tooth pain (ringing the dentist tomorrow) & waking up to do a massage for 7am this morning (I very very rarely work sundays) I got out the door about 8:20am. Had no idea where I was going to go so just plodded along tring to do a moderate pace.
All up took me 2hrs 10sec. (I wore a watch!)
Was feeling tired pretty much the whole way & even though it's a great course that I ran I wasn't really enjoying it.
Still very happy I did it. Muscles felt good but just felt tough on the hills

Lake Burley Griffin

Ran a good moderate pace around the liake doing the 15.6km route. Could feel my right leg getting all heavy & lactate again. Left leg isn't a problem just this bloody right leg.
Anyway ran it in 1.08.13

Good 10k

Set out for my normal 10k from home to Tumbi roundabout & back. I wore a watch this time & just ran a moderate pace 24:50ish there & about 22min to get back
46:45 all up for the 10k. Felt pretty good but do have a bit of a flemi cough. I then made my way to Canberra to see the girls & to work. I took the girls iceskating tonight & DAMN! it was freezing!!

A few hills

Was out the door running about 7am. Made my way around the block for 1km then ran hard up Wilsons rd two times. Then made my way down to the haven where I ran the skillion two times (48sec & 44sec) then up Senic hwy down Carles Kay then up Terrigal drive & headed into Kincumber mtn. Ran moderate pace to the top then cont over the other side down the tar rd. Got to the bottom then ran back up Kincumber mtn made my way back home.
24.5km in 1hr 53min. Felt pretty good on the hills.

Wednesday

First up a hill session. Ran to the Haven & did 5 repreats of the skillion. Then ran a moderate pace to Wamberal & back home. 10k all up

Later was body balance

I had to work tonight so I still did the 6@6 course but earlier. Got there around 3:30pm & did 4k warmup. Then ran it but found it tough running on my own. Also heavy legs from yesterday & this morning. Finished in 23:12

Tues night is race night!

Did 2 run's & felt pretty good in the first. Easy 10.5km

Later was the 3000m. I had no idea what time I would do. I said before the half I'd do 10:20 but remember that BEFORE the half. So I thought bugger it, I'll go out hard for the first km & see what happens. Well I blew up BIG TIME!! Went throught thr first lap in 75, then the first km in 3:16. Not sure what my time was for the 2nd km but was still going ok until the last 2 laps. My right leg was lactic like lead & in the last 300m I had nothing left in me at all. My leg almost gave way on me when I finished. Still It was an experiment & I'm pretty sure if I hadn't done the 1/2 2 days ago I would've went close to 10:10ish. My legs were just still heavy from the half.

Gold Coast 1/2 Marathon

Up about 4:20am for a quick bite to eat. Went with Tee for a bit of a warmup about 5:30am. Back to the room ten quick change then rocked up to the start. It was pretty cool (4deg) but great running weather. I stuck with the 80min pacer for about the first 5k but we were going too fast. To do a sub 80min you need to average 3:47/km but we went through the first km in just over 3:30. So by 5km I felt the pace was too quick to keep holding. I found this course straight flat & boring. I don't mind the marathon course like that but the half was tougher. Mainly as you tend to zone out. In a marathon you can still hold your marathon pace if you zone out as the pace is slower but in the 1/2 your only running slightly slower than your 10k pace & if you zone out you can find your running just that bit too slow. & that can make it hard to catch back up.
I finished in 82:52 so was alot slower than I hoped but still happy with the time.
We sepent the rest of the day out at Griffith uni track where Tee's friend was racing a 800m so we watched that then made our way to the Southport RSL club. Then the night was spent at Broadbeach at this club where we met Daniel Green (R4YL) & hung out with all those guy's for the night.
Just as we were leaving Michael Shelley (2nd in the 1/2) turned up.
Great night

Saturday...1/2 marathon eve

Just easy 10k into Surfers & back. Relaxed for the rest of the day

Friday up at the gold coast

I stayed with a friend last night in Sydney & got up early to fly to the g'coast today. Flight left at 8.10am. Staying up at Southport about 500m from the start of the rae. I was in my room by 10.30am so I got changed & headed out the door & ran a comfortable 13.7km (map my run) to Surfers & back. Did this run in about an hour. Felt good. My only problem I have is a toothache. Got a cavity in one of my back tooth & hoping it doesn't get too painful. Have to wait until I get back to see a dentist. Just on the Nurofen plus & this toothache stuff called oral-eze.
So other than a painful tooth (but can handle the pain so far) all is good

Thursday

Started at the haven & made my way along to Erina & back. 14km all up

2 runs..feeling good

Went for a moderate 15km run from Terrigal to The Entrance. I got picked up from there.

Tonight was 6@6. Happy with this. Much better than last week
Laps were 4.25, 4.28, 4.35, 4.40 & 4.35. 22.44 all up
13.5km tonight

28.5km done today

2 good runs

First up was moderate run from Terrigal to Forries & back. 12km

Later we did speed work. Did 6k warmup then ran the speed session ran moderate pace. We did 2x1km, 2x500 & 2x200m. I wanted to do the 1km around 1/2 marathon pace (3:45) & did them in 3:47 & 3:43. The 500m did 1:45 & 1:43. Not sure what time I did for the 200m
10.5km tonight

22.5km run today

Sunday long run

2 runs again today. Felt great this morning. Did Terrigal (home) - The Entrance via Toowoon Bay & back via Long Jetty. 34km in 2hrs 31min (4.26/km) Just went a moderate pace. Was starting to feel pretty buggered with 5km to go as I was quite thirsty. I hardly ever take water with me.
2nd run was with Jono, Charlie, Josh & Will. We ran Katandra reserve. 9.1km. First time I've done this & lots of hills & steps in there. With 4km to go I really needed to do a crap! Made it to the end. (Thank God!) This was done in 55min. Might seem slow on time but it is very hilly & we ran easyish.

Sat Brooks Hill & Koala pk xc

This morning was the Brooks Hill time trial. Only had 5hrs sleep & was really weezy. Asthma was bad making my chest tight & had flem in there. Knew in the warmup was going to be hard. When we took off I was already feeling it before we got to the surf club. Just tried to hold pace. By the time I got to Brooks hill I was in struggle land. I decided to just go moderate & didn't go really hard & fast like I normally do down Terrigal dve. Came in at 40.02 & happy it was over with.
With the warmup & warm down got 13.5k done.

Later went to the central coast xc. It was at Koala pk. I did the 6k. 2 laps of a 3k course. Felt heaps better in this than the earlier race. Don't know my time but I think it was close to 22:50ish. Got 10th place.
I aslo ran the 3k loop as a warmup & again as a warm down
12km run here

25.5km done today

Friday

Just a steady 10k in the morning

In the arvo did a cycle class

Easy running

Can still feel quad tightness but seems to be ok. Ran easy from to Forries beach & bach (12km)
Tonight did a 1hr cycle class

back again

Went to the gym & got on the t'mill & had no clue how long I was going to run for. Managed to run an easy 10 in about 52min. Quad a bit sore walking but seems ok running

At 10:30am I did bodybalance

I tested it out again tonight at 6@6. I went a moderate pace the whole way & backed off on the down hill as I can sota feel the tightness then.
Laps were 4:32, 4:35, 4:41, 4:45 & 4:35. 23:08 all up
12km run tonight

better than yesterday

Still not good enough to run yet but much better today.
Went to the gym this morning & got on the bike for 45min

Went back tonight & spent 40min stretching & on the foam roller then manage d to run a very slow 1km in 6min which felt good. Tight but good. Did the 5:30pm cycle class a bit more foam roller then home to eat!

still got an ouch!

About the same pain this morning but slightly better tonight.
Went to the gym & did 20min foam roller massage work on the quad, then had a 15min sauna where I again massaged it

Spectator today

SOME PIC'S FROM NOWRA

Well no good for running. Got up & went for a little jog up the street but knew within 3 foot steps I couldn't run. Quad too sore. Had a day getting lot's & lot's of photos of the bay to bay. Hope to be running again soon

MASSIVE DAY...just massive!

Woke up after having trouble sleeping around 4:50am & got myself out of bed. Made my way to Trotters for kev's caper run. I just ran slow & steady. Felt good though.
I then went & trained a client at 7:30am then straight after that I made my way down to Nowra for the state xcountry c'hips. 12k hilly & I mean HILLY course. It's 3 laps of a 4k loop with a bugger of a hill thrown in there. That means we have to run up that hill 3 times. But what goes up must come down & some very steep windy trails. Well first lap was done in 16min, second was 17:10 & the 3rd I fell apart. I was feeling pretty good & knew I could do that last lap in under 17min which would've been in the 49min & that would've beat my time from last yr of 50min. But with 1.5km to go when I was hammering down the hill my right quad felt like it was tearing of my bone!
I decided to walk the last 1.5k to the finish. I was going to finish no matter how I did it. Well I took over 30min to do that last lap & finished in 106th in 1:03:45ish. Well off that 49min. Anyway straight to the medic tent for some ice. Then drove home. Now here I am on the computer telling my story & still hopeful to do the bay to bay tomorrow but we will have to wait & see

Friday

Friday means easy running so just ran easy 10k.
Tonight I did another cycle. This was tough
Tomorrow I'll do trotters easy then after I train a client at 7:30am I'm off to Nowra for the state 12k x,country. Then I make my way back home & get ready for the bay to bay

Thursday

First just did easy 12k to forries & back

Tonight did a hard cycle class

3 days until Nowra

Ran easy 10k on the t'mill this morning. This had nothing to do with the weather but had to put my car in to k-mart auto so it was easier to go to the gym.
After that I did bodybalance then had a 20min sauna.

Tonight at 6@6 I didn't feel like running hard. Legs tired from session last night. I did the first lap hardish then tried to keep the pace but was slowing but also not really trying until the last lap.
Laps were
4.27, 4.30, 4.38, 4.42 & 4.34
22.52 tonight

12km tonight

22km done today

Enough rain!

Went for easy 10k just after 7am

For the rest of the day it pretty much just rained heavy. I decided to do speed work tonight on the t'mill at the gym. Still did the planned workout.
Did 6k easy warmup the 8x500m then easy/moderate 4k
14km done tonight

24km done today

MS 8km

Stayed with a friend in Sydney last night. This run is one I try to do every yr. Starts at Milsons point & finishes at Luna park. It's a very hilly windy race with road, footpaths, stairs, trails & all other stuff.
Don't know my time yet but came 10th out of over 1000 other runners. I think I did about 30min. Charlie came 5th. Rob Scoines was also ther & came 13th in about 31:30.
After the race I came so so so so so close to vomiting! Right under the big smiley face. Then went for a run over the bridge to the city & back
About 21 or 22km run today

time was 30.56

Sat in Canberra

Up for a 5:30am chilly morning run. Was 0deg but felt pretty good. Legs bloody sore from workout last Thursday. Just ran the Commonwealth ave bridge 15.6km loop

early easy run

Bit tight in quads from the jumping lunges I was doing yesterday. Other than that felt good. Still got this virus lingering around in my muscles but can handle it on easy runs.
Normal easy 10k from home to Tumbi roundabout & back. I ran early again about 5:30am as I've got to head down to Canberra for today & tomorrow for work. Should be a chilly run tomorrow morning!

cold Thursday run!

Set early about 5.20am for a coolish 13k run. Ran from home doing the Avoca Theatre run. Got 13k all up. Tight left glute

About 11am I went & did some weights & core work in the gym.
Tonight did a cycle class

Tomorrow I'm off to a cold place for Canberra!

Winter is here!

Cold run this morning. I had today off so got a sleep in. Was out running easy 10k about 8:45am. After that went to bodybalance.
Tonight at 6@6 it was still bloody freezing! Was a strong cold headwind for part of it. I planned to go hard as I'm feeling much better & the legs feel good. Well the virus kicked in around the 3rd lap & made the breathing though. I used my puffer a few times.
Laps were 4.18, 4.30, 4.35, 4.41 & 4.46
22.50 all up.
10k run this morning
11k run in the arvo

21k run today

speed work again

Tired tight left hammie & glute today. After I trained a couple of clients I got out there for a 10k . Ran easy but leg was pretty sore

Wasn't too sure how I would go tonight. Did 6k easy to start with then we did a pyramid type workout. 1x100m, 1x200m, 1x500m, 1x800m, 1x1000m, 1x800m, 1x500m, 1x200m & 1x100m. I felt good doing these & went pretty hard on each of them. Don't know my times though. I know Jono said I was flying so thats got to be good.
13k run tonight

23km run today

1/2 marathon

Woke up just before the alarm was set at 4:59am. Was feeling sorta normal again. Still not right & still feel weak but much better than yesterday. Had some toast & coffee & just bummed around until the Marathon runners took off. It was pretty cool temp wise so just tried to keep warm. Did about 2k all up as a warmup but still felt shit.
The race got started at 7:30am. I just went easy/moderate at the start & by the 2k mark was already sweating. (not a good sign!) I managed to get myself to 6th place by the 5k mark & held that for the entire race. I kinda went off into my own world & drifted off into no mans land from 5k until about 10k. I then saw Matt flying back in 1st place & snapped out of it. Don't really remember much in that part. Got to the turn around at 1/2 way & just kept the steady pace I was running. I had no idea what time I was doing. Got back to Sth west rocks shops with about 5.5km to go & I could hear Mick right behind me. Thought I've held this 6th place for this long I'm not going to drop back. By now the Virus I've had all week was catching up to me. I put on the pace a bit & didn't look back. Got to the hill with 1k to go & thought he might still be right behind me but had no idea.
Anyway Finished 6th overall in about 82.20 or 30ish. Don't know my time yet.
After the race I went for warmdown jogging slow back into town then ran back along the beach.
Reckon I got about 31k or 32k done today.
A few beers later & felt much better!
Met John & his wife out at the country club for all you can eat dinner.
Great night!

Trotters then Sth West Rocks

Up about 5am. A bit of toast & coffee & made my way to trotters. Cold this morning. It was the Erina bush run & just ran easy. I still feel like shit though. Was a struggle.
Left for Sth West Rocks about 9am & was there by 1:30pm. My Dad got here Thurs & set up the camper trailer. We are about 50m from the start. Saw Greg Love there. Also saw a note that was left by Carl on our camper that made me laugh!!
Well I was still feeling crap driving here but feel pretty good now. I think the drive was getting to me.
It will be a hit & miss tomorrow. I'll either do really well or I'll do really crap. Still hoping for a low 80min but this virus has really knocked me around this week

Starting to feel better

Felt slightly better when I got up. Went for a 10k that felt like 20k. Was sweating all over the place. As the day went on I started to feel normal again.
I still decided to do cycle & see how I'd feel after that. Didn't push myself too hard but still had a good workout. Felt heaps better after though.
I pretty much feel similar as to how I felt on Wednesday which is alot better than Thursday! Hoping to feel even better tomorrow with trotters

Virus virus GO AWAY!!!!!

I hate viruses. Just ran easy 10k. I feel pretty good running. It's when I sit I feel like shit. Still managed to go to yoga. Didn't feel like working though. Finished with my last client at 8.30pm & now feel rooted. I know from every virus I've had in the past I get to this stage where I feel It can't get any worse & it's starts to improve quick. I'm hoping to still do low 80min on the weekend but if this hangs around I'll change that goal.

clogged head

Was araining when I got up & have a bit of a virus. I decided to run on the t'mill. Did 10k then did bodybalance straight after.
Tonight was 6@6. Did a few laps as a warmup. Decided to go off easy
Laps were 5:00, 4:50, 4:47, 4:38 & 4:31. Finished in 23:46
11k run tonight
21km all up today

Race night at Mingara

First run was easy 10k in the morning.
Tonight was 3000m at Mingara. Went for the 6km Hansens run with Matt Bidwell as a warmup.
Went hardish from the gun. Went through the first lap in 76sec. First km was about 3:18. Not sure of the rest but was starting to die with 1km to go. The last 2 laps were painful. I'm not 100% of my time but I think it was 10.09. Thats the 2nd fastest time I've done. My pb is 10.06 a couple of years ago
Did 2.5km warmdown

Long run Sunday

Got woken up by heavy rain about 5:30ish. Back to sleep but woke again just after 6am. Not raining so I quickly jumped out of bed got my running gear on, had 1/2 slice of bread plus an energy drink & got out there at 6:25am. Ran to The Entrance via Toowoon Bay then on the pathway to Longjetty then made my way back. Wasn't sure how long I was out there or far the run was. Got back home at 9:05am so 2hrs40min. Had a look on map my run & it was 34k in total. So not too bad. 4.42 per km.
The great thing was that I felt strong the whole way. It was only running along Terrigal beach at the end of the run where I had a strong headwind that I felt discomfort.

From bad run to good run!

Not much sleep last night as I went to bed pretty late. Got up at 5am & had a bit of toast & coffee. Got ready for the trotters 10k flat timetrial. Again drove down as it was on & off rain & I wanted warm dry clothes to get into after.
Went too hard in the first km. If I went about 10sec slower I would've been ok. Not sure of the time for that k as I had no watch on. Decided to just back off a little. Got to 3k and started to feel that coffee coming back up. Again slowed some more. By the turn around I was just starting to feel a bit better. Just ran steady now until the last k when I just picked the pace slightly. Crossed the line & I heard Jackie yell out 39.05. Pretty much went to the toilet as I thought I was going to spew...but all good. Made my way back running easy in the rain.
Went home had a long hot shower then a 90min sleep.

At 12pm I picked up Shane & we made our way down to Miranda. Lot's of traffic. Took 2hrs.
Our race started at 3pm. I was entered in the 35+ A to do the 2nd leg & the open B to do the 4th leg.
Tim Rowe was the first runner in the first leg in just over 12min! Man he was flying. Mark Warren was about 3rd or 4th in about 12.20. I waited for Paul Arthur to finish in about 13.30 then I was off. Mud mud & mud. The whole 4k was just soft mud. I saw shoes stuck in the mud that had come off people's feet! Mine almost did. This course was 2 laps of a 2km loop zigzaging all over the place. The guy's who went off in the first leg had mud from shoes to face!
I finished in 15;40ish. There was no way you could do a fast time out there.

I then quickly had to get ready for the 4th leg in the opens. The open's & 35+ were all in the same race. This time it was much tougher. The ground was more muddier from the other runners. I finished this leg in 16:45. My shoes were about 2kg heavier each by the end.

Great day. Love these races

friday and recovery running & a SMASHING cycle!

Tight hammie today. Just took it easy with the running this morning. Slow 10k

Tonight was a killer cycle class by taken by James the MASTER:)

Tomorrow's a busy racing day. Trotters 10k timetrial at 6am then travel down to Miranda for the state x-country relays

In my own world!

Went off early at 5:20am (had 7;30am client) and was going to run easy 12km. Anyhow I'm plodding along but running the hills hard in my own world. Next thing I notice I've just run Terrigal to the entrance rd the to Wambie shops near the post office then back home. 17km in total.

At 10:30am I went and did yoga

Tonight at 5:30pm I went & did an hr spin class

wed & 6@6 again

Felt pretty good this morning. Thought I'd be really sore from last night.
First just did a really slow & easy 10.5k running from home & doing the old trotters 10k timetrial.

Tonight was 6@6 & got there early & saw Joel. I decided to go not too hard, just a moderate pace. Warmed up with Joel doing the 5 laps, so a 6km warmup.
Laps for the actual run were 4:55, 4:42, 4:45, 4:40 & 4:35. 23:37 all up for the 6km. Did a 1 lap warmdown (1.2km)
13.2km run tonight
23.7km run today

8x500m

First up I did an easy 10k

Later it was time for speed work. I again got there a bit early & did about 6km as a warmup. We then did a 1k warmup, some drills & stretching. Next we did 8x500m. Recovery was the key tonight. Very tough indeed!
500m 3min rec, 500m 2min rec, 500m 1min rec, 500m. About a 5 or 6min rest then did it all again! Did them all in about 1:35. Finished witha 1km warmdown
12km tonight

22km run today

Blacktown 10km fun run - Eastern Creek Speedway...new 10k PB!

Picked Charlie up early around 5:20am. Got to the course about 6:35. Took a quick power nap for 5min to rest my eyes. Race got started at 7:30am. Ran 3k as a warmup. Felt good in this race. Could see Charlie for most of the race not too far ahead. This course was 1 full lap of the race track then went hilly cross country & rough road. It finished on a really steep downhill, but we did have to run up that hill as well.
I finished in 9th place overall in 36.03. Charlie came 6th in 34.14.
Did a 5k warmdown.
When I got back to the coast we went to pick Kerry up from the hospital. While we were waiting I went for another run. 16.8km by map my run. Did this in 1hr20min

Great day!
About 34.8km all up today

Big Sat

Got up early for trotters. It was the 15.6km Matcham run. This wasn't a problem as I woke up around 4:30am & couldn't get back to sleep. Felt quite awake.
Decided to drive the 700m to trotters so I could have some warm clothes to get into after the run.
After a quick trip to the toilet I came out & saw all the trotters were already half way up the hill.
I went a bit quick at the start & when I caught up to the front runners I relaxed a bit. Ran with Adam Cartmell & Ian templett untill Matcham then ran with Adam until the down hill into Terrigal drive. He backed off. I think It took about 1hr5min all up but not to sure.

At 11:30am I went to the runners shop & picked Charlie up & we made our way up to Richmond Vale railway. This was just south of KuriKuri. The race started at 2pm
I did the 9.3km & Charlie did the 6km. This is the most muddiest slippery x-country course I've ever done in my life!!! The race was graded & I went with 2 other runners 23:46 after the gun went. All was great for the first km then the puddles started. Then more puddles & more & more & more. Some were waist deep! I went over in the puddles 4 times. I think most people went 3 to 4 times.
Anyway finished the thing but don't know my time yet. I'm thinking it was 37min-38min. Def not a course to do a pb on!

Tomorrow I'm picking Charlie up early (5:15am) & we are making our way out to Eastern ck for the Blacktown 10km fun run

wow it's windy!

Took to the t'mill. Wasn't going to run out in that madness!
Just easy 10k in around 49min

Later in the arvo did the cycle class.
That will do me for today. Big weekend of running coming up

Moderate Thursday

Ran on the t'mill again.
Got 13k done in 57min so went a pretty good pace.
A bit later I did yoga

At 5:30pm I did a cycle class. Also did a bit of core work on the cable machine. Could feel a bit of tightness doing lunges in my left groin

Wednesday

No 6@6 tonight as we had Mingara club awards night.
I did an easy 13k in the morning.
Then off to Bodybalance

Later I headed to the gym as it was quite windy & did 10k in just under 45min

6x1km repeats

First up an easy 10k. Felt great at the start but tight after 5k.

A bit later went for a 20min bike ride

Tonight's session was 6x1000m. Started with just over 6k as a warm up. Not sure what my times were but they were all between 3:20 & 3:30
14km run tonight

24km run today

Canberra half

Got up just before 6am & made my way to McDonalds for some hotcakes & coffee. Got to the start of the race early about 7:30am & filled in time walking around & taking photos. The morning was magic! About 1deg with some frost no wind & no clouds. It was perfect for running.
Went for around 3k for a warmup. I just ran at a comfortable pace for the whole way. I had no watch so had no idea what sort of pace I was doing.
Got through the first 7k & thought I'm feeling good. Just got to do this 2 more times & I'm done. Went through 1/2 way still feeling strong but didn't want to push too much harder. I've blown up doing that before. After 12km I started to count down the km's to go. Only 9km to go, only 8 to go, 7 to go. I then picked up the pace & held it in the last 7km. I could see this guy about 300m in front of me with 4km to go & made it my goal to beat him. Every km I could see I was getting closer. I passed min just before the 21km mark & sprinted the last 100m. Looked up at the clock & it said 1:22:43. Happy with that time. Was hoping to go under 1:24.
I saw James on the massage so I jumped on & got him to give my very tight left glute a massage....ouch!
I then went for a 5km easy jog.
After all of that I made my way back to Terrigal
Great weekend!!