Trotters flat 10k

Slowly getting there. I was happy to just get under 40min today. Still got a long way to go but good to see I'm getting back there! Also great no niggles slowing me down & breathing also good, just lactate in the legs. I seem to travel along feeling good until 5kish mark then all of a sudden it gets hard. garmin read 10.03km
Km splits
3:40
3:47
3:53
4:00
4:15
3:58
4:15
4:01
4:03
3:55

Off to the Blue mtns today & running the Megalong Valley tomorrow

Easy 12k then a cycle class tonight

Thursday water slide run again

Same run as last Thurs. Again ran comfortable but hardish. 16.5k in 1:18:04. Last week I ran 1:19:19 so heaps quicker today
No pain & muscles felt great

Wednesday means 6@6

I had today off work so I decided to take advantage of it. Got up & started my day with 6:15am cycle then went for a surf. Then went back to the gym & did the 10:30am body balance then after that had a massage (which felt much much better than last time!)
Then after all that I did 6@6 tonight. It was the full 6k & my garmin said 6.03km. Went much better than the last few weeks & had no injury pain whatsoever!
Laps were 4:35 (thats a longer lap) 4:34, 4:42, 4:48 & 4:42. 23:23 all up & 4th place.
After that I went to the beach for a 10min very easy beach run in the water

Tues road fartlex

Couldn't do the normal tues night track as I'm working so I went out at 7am. Ran a hilly 14k doing 10x3min hard with a 2min recovery. No injury pain at all & muscles felt good. I'm hoping I'm over that injury & can focus on getting some speed endurance back

Ourimbah intersection

Much cooler this morning. I was out at Palmdale running at 6am. Had to run early as I dropped my girls home to Canberra today.
This run had 20.8k on the garmin. Took 54min there & about 47min to get back. 1:41:58 all up. Averaged 4:56/km
I ran hard in surges then would run moderate pace in between. Good thing about today I felt great through the whole run

hot trotters run

Ran the pony club. 14k. Averaged 4:45 pace. The heat was on & just got hotter & more humid as the run went on.
Couldn't get into the surf quick enough!
As I write this it's 6:15pm & still in the high 30's!

friday and recovery running

Great morning for a bit of a run. So Thats what I did! Just went easy running about 5:35 pace. 12k all up. Felt great

Thursday water slide run

Felt good today. Ran moderate but comfortable. 16.5k in 1:19:19. Did the same run last thurs in 1:22:xx so thats a good sign. Did it at 6:30am

6@6 & heat again

First thing was 6:15am cycle class.

Tonight was hot. Reckon hotter than last week. Much better running tonight than last week. Finished in 23:54. Hit me on the 4th lap. Lap times were 4:32, 4:35, 4:47, 5:08 & 4:50.
Still got a long way to go though but at least it's a positive sign

4x1200m

Down at Duffys oval tonight, legs were pretty stiff & tired. I think the after affects of the long run on Sunday. Quite hot as well.
Got 4x1200m. Went through the first comfy in 4:25 then 4:11, 4:11 & 4:16. Only about 2min recovery between each one. No niggles at all, just need my speed back. I can start to feel it getting there.
A little over 7.5k done

Ourimbah orchard run 32k

WOW! I felt good in this run. Last time I ran out here was a couple of weeks ago & I only ran to the intersection & back & that was a real struggle. Today though I felt great through the whole run. Just went at a comfortable pace. Got to the turn around in 1:25:30 & got back in 1:18. So 2:43:30 all up.
Still no matter how easy you do this run the hills are still killers!

Trotters Mark's run

Ran to trotters from home. Great running weather with the overcast & light drizzle. I've never done this run before & it was tough. The course is 11.6k but we ran about an extra 2k. Also lots of hills & steep hills at that. Was doing ok until the speed camera then just starting to feel leg niggle a bit & could feel a blister happening on my left foot so I just backed off. Reckon we ran 13.5k & was done in about 1hr. Finished with the run home
So about 15k done & a blister to go with it

friday in the gym

Muscles felt good today which is a bloody good sign. Did the 6:15am cycle class then ran 12k on the t'mill easy straight after.
Tomorrow I'll do trotters

another hot run

Got going just before 7am. Warm & humid already. Was around 25deg & at that time in the morning that's hot.
I ran comfortable but was feeling stuffed at the end. Ran from home out to the old waterslide along Tumbi rd & back along the entrance rd. Around 17k in 1:22
Hamstring good but felt a bit of pain in the right foot

summer heat!....hot hot hot!

First thing today was the 6:15am cycle class.

Tonight was 6@6. This would've been over 30deg & very humid. I had no plans on racing & glad I didn't as this was the slowest I 've ever done. 25:07. Went through the first lap feeling quite good in 4:25 but not long after it all hit me
Still happy with it as the hamstring was great
Later took the girls to the circus

Sat pro am gift......sunday long run & Tues speed session!

Well lets start with Sat. Got up Sat morning around 5:30am & was running just before 6am. Just easy 10k. Felt good. Later around 6:50pm I did the 1000m race at the AIS. I had a 175m start. Charlie had 165m & Jono had 155m. Well I've still got no speed but that will come soon. I finished 6th place in 2:36

Sunday was out running in the Belconnen area about 6:15am. 20k done. Legs were still heavy from last night.

Tues I did 4x1km at duffys oval. I took my girls down & to my surprise Tiff did the warm up with me then did 4x200m & did the warm down....very happy with that!
Anyway my times were 3:23, 3:24, 3:28 & I did the last one moderate until the last lap 3:36

It's Friday!!

Got up with a really really sore neck...mmm bloody plliow. It's a trigger point & it is anoying the shit out of me. This is going to be my winge until the thing goes....massage...massage & massage.
Anyway went to the gym & did the 6:15am cycle class then got staight on the t'mill & ran easy 12k in about 57min, then in the car & off to Canberra for work.
Tomorrow after work I'm in the pro 1000m at the AIS. I got a 175m start. Charlie has a 165m & Jono got a 155m

Pick my girls up on Sunday

Thursday

About 13k done. Ran at 7am. Started from home & ran to the entrance rd & back. Legs felt great! Best they have felt in ages. I could feel the hip which I got massaged really hard at about the 10k.

slow 6@6

24:33 today. Just no speed in these legs of mine. I was still happy the hamstring was good. Really hot out there tonight. Reckon over 30deg
This morning I did a cycle class & a bit later had a massage.
Can feel hips, butt & hamstring getting much better every day

heavy legs....& bloody hot!

Yesterday (monday) I woke up & my hamstring was so sore & tight! arrghh!! but the good news it loosened up alot as the day went on. At 5:30pm I did a cycle class & alot of stretching & felt much better after that

Today I was really happy with the hamstring. Tired legs but the injury pain was gone...(well kinda) it mainly just feels tight. So I managed to do the 9:45am cycle & some foam roller work.
Tonight I did the 3000m at Mingara (race night). This was the slowest 3000m I've ever done! About 11:10. My legs were like lead & the heat was...well HOT!...oh well can only get better as the year goes on!

I guess I have to expect a slow run after running 37km 2 days ago

round the bloody bay!

Early long run today! This is my 3rd round the bay. Went much slower than last yr. I think I did 2:48 last yr....this yr finished in 2:57.
The aim of the game today was to just go out kinda hardish but to feel good. Now since I've only been back running for 2 or 3 weeks & since the longest run I've done was 20km (& that was a hard slog!) I was really happy with this effort.
Just stayed behind Sharon until about 8 or 9k. Then just kept her about 50m behind me. I stopped for 15 or 30 seconds at each drink stop...this is a low key run for me! By the 4th drink stop she caught up to me...(she wasn't stopping at the drink stops) Anyway caught her again & she must have dropped out. Really only starting to feel it at the grass area in woywoy. Was now feeling the effects of no long runs under the legs.
Dave caught me at the bridge in WoyWoy & Wayne not long after.
Got to the end in 4th place & rapt to get under 3hrs with no injury pain in the run. At the moment i'm sitting writing this with a pkt of frozen vegies on my hamstring & butt!
Had a bit of a swim at the end

still here!

Ok...now got to get back into the habit of blogging away....so easy to just not worry about it

So here we go!

Wed Newyrs eve - went out for a sorta long run. Well 19k but that's long for me of late. Felt great in this. Hamstring was good. Also smashed myself in the gym doing weights & a cycle class

Thursday Newyrs day - No running going to happen this day! Did walk to the beach in the morning & have a swim....the rest of the day was watching "thr great escape" on TV & eating a shit load of ice blocks!

Fri 2nd Jan - Went for easy 10.5km run......tight hamstring but have worked out it was from the weights I did on newyrs eve. Also did a cycle class in the morning & again in the evening. Also screamed a few 4 letter words getting a massage!!


Now onto today...Saturday 3rd Jan - Did the dingo run with the trotters. Thats a 30min out then turn around & run back doing a negative split. I went out slow at the start then just stayed with the front runners as the pace picked up. Then turned around & ran a good solid pace with Mark

Tomorrow is around the bay....Looking forward to this one. This will be my 3rd one. Only thing is it starts at 5am!