speed work Tuesday

First up I went for an easy 10k

Later we met up at Gosford bridge. After 4 or 5 km of warming up we did 4 x 2.15km repeats.
I did these with Charlie. Everyone else did 1km repeats.
Did these in 7:32, 3min recovery, 7:45, 6min recovery, 7:41, 1km easy then 7:55. We did the last one finishing with a strong head wind.
All up tonight was a little over 17km

Sunday in Narranderra

Got up at 6am & went for my long run about 6:15am. The plan was for me to come back at 7am & meet Charlie & Jono then run with them. It was so dark when I left I decided to just run on the main roads until I got back at 7am. Well I got back at 7am after 9km of running & they had already left! So off I went again & found some trails along the Murrumbidgee river. There were trails everywhere! Fantasic running out there. I got back to the cabin after 1hr50min of running 23km. We then made our way back about 9ish & got home about 4ish
Fantastic weekend....just a bit tired Sunday night!

Sat...off to Narranderra

I took Charlie out to Narranderra not long after trotters had started their time trial. We left Terrigal about 6:25am. We had to stop for a smash on the Hume hwy just before Mcdonalds. We had 2 other stops & got to Narranderra about 1:40ish. Long drive out there.

Our race was at 4:35pm for the 1600m & 6:35pm for the 550m. I had a bit of a rest at the cabin & not long later Jono & Rach & their kids arrived. We left for the gift about 3ish. I spent about 4k warming up.

The race was one of the toughest 1600m I've ever done. I was going pretty good until the last 400m. My body got so lactic so quick! I ended up in last pace but was totally stuffed at the end.

It took me until 6:10pm before I could get up & jog around. Thats about 90min after the race had started. Jono also suffered for the same amount of time.
At 6:35pm I went in the 550m & knew I wouldn't go any good in this as I'm not conditioned for this short stuff. I came last in that but did feel much better after. I then went for a warmdown with Jono & Charlie & I decided to run easy 6k. I was again feeling normal after that.
Jono won the 1600m & Charlie got 3rd.
After the races had all finished we made our way to the pub for some food that the NSWAL had put on. Great night of racing!

easy friday

Well kinda eay. Was tired today. Did 12k on the t'mill first up. Felt pretty good on that but did sweat heaps being inside. After that I did a cycle class & at 5:30pm I did another cycle

working on those hills!

Hilly run around 6:30am. Total for the run was 11km in 56:35. I started with an easy 500m run, then ran Wilson's rd 3 times in 1:24, 1:16 & 1:11. It's a 210m steep hill. I then made my way over to nth avoca & ran the coast rd pretty hard. I then just cruised along at about 4:45 pace. I was going to do more hill but decided I didn't want to be too sore for this Sat. Thats the Narranderra gift

6@6 once again

2 runs again today. First was a hilly 10.6k around Terrigal.

Second was 6@6. I felt good in this. Wasn't sure how I would go
laps were
4:30
4:35
4:44
4:52
4:42

23:25 all up

Getting back on track

2 runs today. First was an easy 10.5k done around Terrigal & Wamberal. I started off pretty slow. First km was done in 5:55 & picked the pace up as I went along. The last 5k werew all around 4:35ish. Anyway I managed to averaged just under 5min k pace for the run.

Later did some cross country speed work down at East Gosford. Now this wasn't easy......not by a long shot! I got there about 5:20 so I went for a run around East Gosford to Erina loop. I think it's a little under 7k. Mabye 6.7km. I did that in 31min. Then for the speed session we did this x-country course that was 1.25km. Did 4 repeats of these. I was soooooo stuffed at the end but it was a great session.
Times for the repeats were 4:15, 4:13, 4:16 & 4:17
Finished with a 500m warmdown

Linfield 10k

Drove Charlie down to Linfield for this one. Picked him up about 6:20am & we were in Linfield around 7:15am. Had a pretty good run on this very hilly course. I finished in around 39:11 but their time said 37:51. If they don't fix it I'm more than happy to claim the 37:51!
Was running good for the first 4k then struggled on the hills. Still happy to get under 40min on a tough course so soon after 6ft track.
Charlie came 5th & Mark Warren got 2nd. I was 17th overall & 4th in my age

New trotters

I think this was a new trotters run. Ran just under 15k as I got a bit lost. Good solid pace. I averaged 4:35/km but was quite hilly. I was totally stuffed in the last k.
Also had a sensational day horse riding...now thats new to me!
Tomorrow off down to Linfield for the 10k

Friday

Just a moderate 12k around Terrigal & Wamberal.

All going good!

Got up early & thought I'd just do a cycle class. Legs felt much better today but still slightly sore on that right quad. So I did the cycle class then hopped on the t'mill. Thought I'd do 5k but ended up doing 10k in 48min.
Very happy with my 6ft recovery!

Post 6@6 after 6ft

Good run tonight. Right quad still tight & sore but all went good. I did a couple of laps for a warmup. I planned to just finish & went easy/moderate for the first lap then just tried to hold the pace. It was getting hard & my legs were getting tired by the 4th lap but held it ok
Finished in 23:48 which is 1 second slower than last week. But last week I went easy
Laps were
4:47
4:40
4:44
4:53
4:42
Finished with a 1lap warmdown

First run back...not too bad!

Went to the gym tonight to see what I could do on these legs of mine. Decided to see how I'd go on the t'mill then do the 6:30pm cycle.
I started with a bit of a walk then into a slow jog. Right leg in the quad is really tight. I managed to do 10k all up & the faster I went & the longer I went the better they felt.

I didn't go too hard in cycle. More wanted to just flush out the legs without the impact. Felt much better after that. Great news is I had no injury pain.
The plan of attack this week is to do 6@6 tomorrow running easyish, i'll run Thursday on feel & the same as Friday. Sat I'll do trotters & Sunday off to Linfield with Charlie for the 10k

Six foot track!

Tough day in the office! Went 7min slower than last year & much slower than I wanted but since I've had ITB problems 5 or 6 weeks out from the race & missed alot of vital long hilly runs I was happy with my time. Finished 51st overall in 4:16. I felt great from the waist up but my legs just didn't have those long runs in them. Great news is that my ITB was fine & other than smashed legs from those down hills I had no injury pain anywhere!

I woke up a bit after 5am & had some cornflakes & a powerade. We made our way to the bus for the start line about 6:20am. Had just a little jog around 40min before the race to wake my legs up.

I recorded all my km splits but after 2:22km from down the bottom of Nellies glen & on the flat bit. So here they are
13:46
3:46
3:55
4:02
4:07
4:38
4:45
4:50
5:40
4:42
4:48
4:45
4:45
5:19
7:00
7:38
7:27
7:43
6:03
3:46
5:20
8:48
8:46
8:57
7:07
5:56
5:16
5:27
6:09
6:59
5:24
6:02
5:12
5:06
8:16
6:36
5:24
6:47
5:40
4:57
5:26
4:44
4:49

So thats it for another year!

Pumped & ready!

Last easy run this morning. Just 10k done in a little over 51min. Felt great, legs felt great.
All the work is done & this yr I don't have a virus!!....wooohooo!

Thursday

Felt good today...feeling fresher!
Just an easy 10.3k done in the morning

In the arvo a cycle class done

Also had a massage today

Wednesday...3 days to go!

Not alot done today for a Wednesday. Did a cycle class in the morning. I went pretty easy in this. I more wanted to just get my legs moving

Later did 6@6. I did a few laps for the warmup. It started raining but stopped just before we got going. I went slow on the first lap then faster on the 2nd moderate on the next 2 & harder on the last. Finished in 23:47
Each lap was
4:56
4:39
4:48
4:45
4:37

No pain & felt good

Tuesday......Tapering away

Thought I better back off the running a bit this week. I won't taper too much as I find I tend to run better with some km in my legs.
So for Tuesday I went to the gym in the morning & ran 6k on the t'mill. I ran the last km on a steep incline. I then did a cycle class.

Later in the arvo I did a good solid 13.2km run from home at Terrigal to Wamberal & back. Ran quite a few hills on this. Time for the 13.2k was 1:01:13 (4:39/km)

Legs felt great & no pain

Last long run...........6 days to go!

Out at Palmdale just before 6am to run to the intersection & back. I ran the first 5k really slow & careful as it was total darkness! By the roundabout it was easy to see where I was going.
I was really happy with this run as I felt great through it. No pain or tightness. Just cruised along & finished in 1:43.
Think I'm ready for nxt Sat!!

Sat down in Canberra

Felt good in this run. Made my way around Lake Burley Griffin starting near the Hyatt then over to Kings ave bridge to C'wealth ave bridge then to Yarra then back. 12.5k all up.

Friday on the boring t'mill

Friday I just went for a very easy 9k on the t'mill. I then made my way to Canberra

Easy running

Just a very slow easy 15km from home to Erina & back

ITB was alittle tight but all good. Did this about 5:30am

At 5:30pm did a cycle class

hitting the km's

Good day of training. Had most of the day off work. Started with an easy 10k run in the morning. Ran from Terrigal to Wamberal & back.

Not long after that I done body balance

Tonight was 6@6 night. I warmed up witha 6k run from Erina to Gosford. Did 6@6 in 23:55. I ran this at a moderate pace with Charlie. Moderate pace for me, slow pace for him. After all that I ran slow back to Erina.
AM was 10k
PM was 17k

Tues 3000m race night

First up was an easy 11.3k from The haven to Wamberal & back

Later in the arvo it was the 3000m race night at Mingara. This was quicker than the last 2month but still quite slow. Did that in 10:46
Laps were 39, 1:22, 1:23, 1:23, 1:26, 1:28, 1:32 & 1:29
Did 7k warm up then 6k warmdown
No pain or tightness tonight!!!....wooohooo!!! that put a smile on my dial!

Yarra bay fun fun 6k

Yarra bay 6k race


Great day. Took Suzy & Charlie down.
Good rolling hill course. More flat then hills. Ran the course for a warmup. Finished in 21:31 for the 6k. Charlie did 19:40 & Suzie finished in 23:40ish.
After the race I ran another 14k to make it a long run

Later when we got back I went to the gym for easy 6k on t'mill then a cycle class
No pain. ITB much better