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PB'S Six foot track - 4:09 March 08 3000m 9:50 - October 09 5000m 17:25 10k 36:03 - may 2009 1/2 marathon 79:56 marathon 2:54:56

Sunday, November 29, 2009

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!

Saturday, November 28, 2009

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

Friday, November 27, 2009

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, November 26, 2009

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, November 25, 2009

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, November 24, 2009

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, November 23, 2009

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!

Saturday, November 21, 2009

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, November 19, 2009

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, November 18, 2009

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, November 16, 2009

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, November 13, 2009

Friday

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

Thursday, November 12, 2009

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, November 11, 2009

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

Sunday, November 08, 2009

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

Saturday, November 07, 2009

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

Friday, November 06, 2009

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, November 05, 2009

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, November 04, 2009

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

Tuesday, November 03, 2009

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.

Sunday, November 01, 2009

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