Friday & Sat

Fri was easy 12k then a cycle class. Knee was good but did feel it all day. Later did another cycle class

Sat was Brooks hill time trial. Had no idea how I was going to go & was really happy to do 39:08. 7th overall.
After that I went & did yoga class

17k...wow!

Didn't know how I was going to go. Yesterday I thought I might be running on the t'mill today but felt ok when I got up. Just headed out the door & went. Started to feel tight in ITB about 4k but no pain. I felt I had to slow down a bit though. Finished in about 90min for 17km, so it wasn't fast (5:20 pace) but the fact I got through it after running twice yesterday made me a very happy camper!

I then went to the gym to do yoga

Later I did the 5:30pm cycle class

6@6...felt good

Did 2 runs today. 1st was 12km in 58min on the t'mill. ITB was good. Then did some foam roller work then a body balance class

Later in the evening did 6@6. Felt great in this. No pain or discomfort at all. Felt 100% better. Just hope it will be good like that tomorrow.
I had 6.04km on the garmin. Did it in 23:20. Fastest for a while. Laps were 4:31, 4:38, 4:42, 4:51 & 4:35

Tuesday

Had 1 run this morning. ITB was tightish but not painful in anyway. I did this run on the t'mill as that doesn't seem to hurt knee as much. Got 8km in then did a cycle class then got back on the t'mill for another 2k

rest day

Nothing done today. Total rest. ITB felt fine at rest, no pain anywhere. I'll have a try at the t'mill tomorrow

Down to the GONG!

Left Sat arvo for Wollongong. Got down there about 5ish then we put up the tent then Charlie & I went for a light 4k run. Could feel pain in knee & shin.
Sunday (today) we got up around 6am packed the tent up & found our way to the mtn race. I warmed up with Charlie. I did notice I have no problem running up hill. I felt it pulling on the down hill. I reckon I did about 4k all up.
Charlie won the jnr race (8km) very very easy. Took him about 37:xx. I ran this course 2 yrs ago & it's bloody tough!
Stephen Brown won the 12k open mens in about 54min.
We headed back a bit after 12pm. I then went to the gym & ran 8km. It was only getting tight then. I seem to be fine on the t'mill as well. After that I did a cycle class

Trotters

ITB went ok this morning. Ran with Shane & Wayne doing the flat 10k. Didn't want to risk the hills with the other run. Had no tightness until 3k then stayed just slightly tight until 7k then went a bit tighter & in the last km was just starting to bother me. As soon as I stopped it felt great. Much better than last week when if I felt it while running it wold stay sore all day.
After Trotters I went to the gym & did 30min on the foam roller then a yoga class.

Thurs & fri

Thurs I got up ready for a run but got 250m & could feel that ITB pulling away at my knee. Decided to make my way to the gym to do a cycle class.

Fri I got up went to the gym. Did a cycle class then ran 4.5km on the t'mill. ITB was tight but not too sore. I then got on the foam roller & did some self massage on my glute then did another 2k & felt ok.
In the evening I went back to the gym & got 5km done. Could've done more but did cycle. I think it's on the mend. Just a bit of an on & off thing at the moment

no pain today!...

Did a 10.3 easy run first up this morning. No pain but felt tight ITB. At 10:30am did body balance. 11:30am had a massage. (very painful!)
At 6pm did 6@6. Heavy tired legs I just ran moderate pace. ITB was great & didn't feel tight at all. Finished in 24:27
Laps were 4:42, 4:43. 5:04, 5:03 & 4:53

Sat, sun, mon & tues

Sat: we left about 6:30am for Temora & was out there by 12pm. Knee was feeling good. Almost decided to enter 5k but after abit of a warm up I could feel it slightly so I decided against it. The 1600m was on a couple of hrs later just after 7:30pm. I went for another warmup & this time the knee felt fine. I decided last min to go ahead with it. Had no pain at all through the race. I got 3rd & was 2nd until 30cm from the finish line! Still $130 for that. Charlie won that one. He aslo won the 5k.
I then went in the 800m & got 6th so another $20 for that one. Charlie came 2nd in that & Jono came 3rd

Sun: Got up & decided togo fora run to see what the knee was like. Felt fine before I wasrunning then just niggled the whole way. Ran 11k & called it quits. Then it was a long drive back to the coast

Mon: no running at all

Tues: Went for a 11k run around the haven in the morning. Knee was great. Tight but great. Then did a cycle class. Later did a 12k easy run on the t'mill. Again knee was good. Again felt tight. After that did another cycle class

still here!

Got a lazy with the blogging. Not the best week running. Have hurt my knee. At first I thought it was runners knee, but now think it's itb. It started sunday

Sun I went for my long run out at Mt Bouddi. This run is tough! I started at McMasters beach & ran to Putty beach & back. On my way back up to Maitland bay carpark I stopped had a drink then went along the trail. Thats when I first noticed my knee sore. Thats 14k into the run. I kept going thinking it would go away. It was getting worse going down the stairs. I was almost at Little beach & decided to stop & walk the last couple of km's back to the car. Later that day I went to the gym to try the knee out on the t'mill. It seemed ok & ran 8k. Did a cycle class after that.

Mon I did no running & knee was niggling all day

Tues I ran on the t'mill. Ran 10k in the morning.Knee was ok but tight. I the arvo I did a speed work session on the t'mill 2k easy, 1k hard (3:49), 500m easy, 1k hard (3:44), 500m easy, 1k hard (3:40), 500m easy, 1k hard (3:37) then 2.5k warmdown. Knee was ok but slightly sore

Wed Knee was sore so did a am cycle class then another in the evening. Also did body balance

Thurs just a am cycle class. Knee was better but still painfull.

Friday did am cycle again in the evening. Knee sore through the day but better after cycle.
The pain is on the attacment of the ITB to the patella. Been doing lot's of selfmassage & foam roller work & using ice packs.

Tomorrow I'm off to Temora & was going in the 5k, 800m & 1600m but now might be on the sidelines watching Jono & Charlie

Thursday, Friday, Saturday

Thursday was early speed work. (5:30am) Done at the haven I did a couple of k's warm up then did 2k (7:40) 500m rec, 1.5k (5:39) 400m rec, 1km (3:44) 300m rec, 500m (1:43) then did a 6.8k easy with some hills

Friday was early morning cycle then easy 12k

Saturday was a moderate pace run in Canberra around lake burley griffin doing 15.6k in 1:12:54

6@6 but done slow

First up was 6:15am cycle then did bodybalance at 10:30am

I ran to 6@6 from Erina as a warmup. I had no desire to run hard tonight. Decided to just run a good tempo pace. Finished in 25:12. The course has changed slightly and now about 100m longer at 6km. Laps were 4:49, 4:52, 5:07, 5:12 & 5:10. After that did a warmdown back to Erina.
The humidity is making it really tough of late. Even though I was running easy I had not much left in me.
About 17km run tonight

mingara 3000m

Sore heavy legs today. But I thought bugger it, i'll still have a shot at the race night

First up though I did the 9:45am cycle class

For the run I did a 3k w/up
The 3000m was very slow. Still faster than last month but very very slow. Finished in 11:02. Legs were like lead. I'm just happy I could run. I think if I didn't run Megalong I would've got about 10:30ish
After the race went for a w/down of 6k with a few other runners
12km done tonight
laps were
00:39, 1:23, 1:24, 1:27, 1:32, 1:32, 1:33, 1:28

Megalong Valley

Went out here on Saturday with Charlie. We camped about 300m from the start. Alot of other runners camped there as well.
This run is so tough. Much harder than the 6foot track. It was hot today as well. I was the 3rd runner back in 3:45:48. A bit slower than last yr (3:43:06) but it was much hotter today. My garmin said 35.7km
Splits were
5:11
5:49
5:33
4:51
5:08
5:01
4:47
cox river
5:40
7:15
7:13
7:03
7:27
Mini mini
4:12
4:21
Up again
6:26
8:24
8:40
8:05
Top of pluvi. Now to go back!
4:37
3:50
4:10
5:15
Up mini mini again!
7:51
7:00
Down again
4:24
5:12
4:17
4:36
Cox river
Now the real work begins!
6:42
6:30
7:27
10:04
8:22
9:45
8:42
8:22
Finish!