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