2 good runs

First up was moderate run from Terrigal to Forries & back. 12km

Later we did speed work. Did 6k warmup then ran the speed session ran moderate pace. We did 2x1km, 2x500 & 2x200m. I wanted to do the 1km around 1/2 marathon pace (3:45) & did them in 3:47 & 3:43. The 500m did 1:45 & 1:43. Not sure what time I did for the 200m
10.5km tonight

22.5km run today

Sunday long run

2 runs again today. Felt great this morning. Did Terrigal (home) - The Entrance via Toowoon Bay & back via Long Jetty. 34km in 2hrs 31min (4.26/km) Just went a moderate pace. Was starting to feel pretty buggered with 5km to go as I was quite thirsty. I hardly ever take water with me.
2nd run was with Jono, Charlie, Josh & Will. We ran Katandra reserve. 9.1km. First time I've done this & lots of hills & steps in there. With 4km to go I really needed to do a crap! Made it to the end. (Thank God!) This was done in 55min. Might seem slow on time but it is very hilly & we ran easyish.

Sat Brooks Hill & Koala pk xc

This morning was the Brooks Hill time trial. Only had 5hrs sleep & was really weezy. Asthma was bad making my chest tight & had flem in there. Knew in the warmup was going to be hard. When we took off I was already feeling it before we got to the surf club. Just tried to hold pace. By the time I got to Brooks hill I was in struggle land. I decided to just go moderate & didn't go really hard & fast like I normally do down Terrigal dve. Came in at 40.02 & happy it was over with.
With the warmup & warm down got 13.5k done.

Later went to the central coast xc. It was at Koala pk. I did the 6k. 2 laps of a 3k course. Felt heaps better in this than the earlier race. Don't know my time but I think it was close to 22:50ish. Got 10th place.
I aslo ran the 3k loop as a warmup & again as a warm down
12km run here

25.5km done today

Friday

Just a steady 10k in the morning

In the arvo did a cycle class

Easy running

Can still feel quad tightness but seems to be ok. Ran easy from to Forries beach & bach (12km)
Tonight did a 1hr cycle class

back again

Went to the gym & got on the t'mill & had no clue how long I was going to run for. Managed to run an easy 10 in about 52min. Quad a bit sore walking but seems ok running

At 10:30am I did bodybalance

I tested it out again tonight at 6@6. I went a moderate pace the whole way & backed off on the down hill as I can sota feel the tightness then.
Laps were 4:32, 4:35, 4:41, 4:45 & 4:35. 23:08 all up
12km run tonight

better than yesterday

Still not good enough to run yet but much better today.
Went to the gym this morning & got on the bike for 45min

Went back tonight & spent 40min stretching & on the foam roller then manage d to run a very slow 1km in 6min which felt good. Tight but good. Did the 5:30pm cycle class a bit more foam roller then home to eat!

still got an ouch!

About the same pain this morning but slightly better tonight.
Went to the gym & did 20min foam roller massage work on the quad, then had a 15min sauna where I again massaged it

Spectator today

SOME PIC'S FROM NOWRA

Well no good for running. Got up & went for a little jog up the street but knew within 3 foot steps I couldn't run. Quad too sore. Had a day getting lot's & lot's of photos of the bay to bay. Hope to be running again soon

MASSIVE DAY...just massive!

Woke up after having trouble sleeping around 4:50am & got myself out of bed. Made my way to Trotters for kev's caper run. I just ran slow & steady. Felt good though.
I then went & trained a client at 7:30am then straight after that I made my way down to Nowra for the state xcountry c'hips. 12k hilly & I mean HILLY course. It's 3 laps of a 4k loop with a bugger of a hill thrown in there. That means we have to run up that hill 3 times. But what goes up must come down & some very steep windy trails. Well first lap was done in 16min, second was 17:10 & the 3rd I fell apart. I was feeling pretty good & knew I could do that last lap in under 17min which would've been in the 49min & that would've beat my time from last yr of 50min. But with 1.5km to go when I was hammering down the hill my right quad felt like it was tearing of my bone!
I decided to walk the last 1.5k to the finish. I was going to finish no matter how I did it. Well I took over 30min to do that last lap & finished in 106th in 1:03:45ish. Well off that 49min. Anyway straight to the medic tent for some ice. Then drove home. Now here I am on the computer telling my story & still hopeful to do the bay to bay tomorrow but we will have to wait & see

Friday

Friday means easy running so just ran easy 10k.
Tonight I did another cycle. This was tough
Tomorrow I'll do trotters easy then after I train a client at 7:30am I'm off to Nowra for the state 12k x,country. Then I make my way back home & get ready for the bay to bay

Thursday

First just did easy 12k to forries & back

Tonight did a hard cycle class

3 days until Nowra

Ran easy 10k on the t'mill this morning. This had nothing to do with the weather but had to put my car in to k-mart auto so it was easier to go to the gym.
After that I did bodybalance then had a 20min sauna.

Tonight at 6@6 I didn't feel like running hard. Legs tired from session last night. I did the first lap hardish then tried to keep the pace but was slowing but also not really trying until the last lap.
Laps were
4.27, 4.30, 4.38, 4.42 & 4.34
22.52 tonight

12km tonight

22km done today

Enough rain!

Went for easy 10k just after 7am

For the rest of the day it pretty much just rained heavy. I decided to do speed work tonight on the t'mill at the gym. Still did the planned workout.
Did 6k easy warmup the 8x500m then easy/moderate 4k
14km done tonight

24km done today

MS 8km

Stayed with a friend in Sydney last night. This run is one I try to do every yr. Starts at Milsons point & finishes at Luna park. It's a very hilly windy race with road, footpaths, stairs, trails & all other stuff.
Don't know my time yet but came 10th out of over 1000 other runners. I think I did about 30min. Charlie came 5th. Rob Scoines was also ther & came 13th in about 31:30.
After the race I came so so so so so close to vomiting! Right under the big smiley face. Then went for a run over the bridge to the city & back
About 21 or 22km run today

time was 30.56

Sat in Canberra

Up for a 5:30am chilly morning run. Was 0deg but felt pretty good. Legs bloody sore from workout last Thursday. Just ran the Commonwealth ave bridge 15.6km loop

early easy run

Bit tight in quads from the jumping lunges I was doing yesterday. Other than that felt good. Still got this virus lingering around in my muscles but can handle it on easy runs.
Normal easy 10k from home to Tumbi roundabout & back. I ran early again about 5:30am as I've got to head down to Canberra for today & tomorrow for work. Should be a chilly run tomorrow morning!

cold Thursday run!

Set early about 5.20am for a coolish 13k run. Ran from home doing the Avoca Theatre run. Got 13k all up. Tight left glute

About 11am I went & did some weights & core work in the gym.
Tonight did a cycle class

Tomorrow I'm off to a cold place for Canberra!

Winter is here!

Cold run this morning. I had today off so got a sleep in. Was out running easy 10k about 8:45am. After that went to bodybalance.
Tonight at 6@6 it was still bloody freezing! Was a strong cold headwind for part of it. I planned to go hard as I'm feeling much better & the legs feel good. Well the virus kicked in around the 3rd lap & made the breathing though. I used my puffer a few times.
Laps were 4.18, 4.30, 4.35, 4.41 & 4.46
22.50 all up.
10k run this morning
11k run in the arvo

21k run today

speed work again

Tired tight left hammie & glute today. After I trained a couple of clients I got out there for a 10k . Ran easy but leg was pretty sore

Wasn't too sure how I would go tonight. Did 6k easy to start with then we did a pyramid type workout. 1x100m, 1x200m, 1x500m, 1x800m, 1x1000m, 1x800m, 1x500m, 1x200m & 1x100m. I felt good doing these & went pretty hard on each of them. Don't know my times though. I know Jono said I was flying so thats got to be good.
13k run tonight

23km run today

1/2 marathon

Woke up just before the alarm was set at 4:59am. Was feeling sorta normal again. Still not right & still feel weak but much better than yesterday. Had some toast & coffee & just bummed around until the Marathon runners took off. It was pretty cool temp wise so just tried to keep warm. Did about 2k all up as a warmup but still felt shit.
The race got started at 7:30am. I just went easy/moderate at the start & by the 2k mark was already sweating. (not a good sign!) I managed to get myself to 6th place by the 5k mark & held that for the entire race. I kinda went off into my own world & drifted off into no mans land from 5k until about 10k. I then saw Matt flying back in 1st place & snapped out of it. Don't really remember much in that part. Got to the turn around at 1/2 way & just kept the steady pace I was running. I had no idea what time I was doing. Got back to Sth west rocks shops with about 5.5km to go & I could hear Mick right behind me. Thought I've held this 6th place for this long I'm not going to drop back. By now the Virus I've had all week was catching up to me. I put on the pace a bit & didn't look back. Got to the hill with 1k to go & thought he might still be right behind me but had no idea.
Anyway Finished 6th overall in about 82.20 or 30ish. Don't know my time yet.
After the race I went for warmdown jogging slow back into town then ran back along the beach.
Reckon I got about 31k or 32k done today.
A few beers later & felt much better!
Met John & his wife out at the country club for all you can eat dinner.
Great night!

Trotters then Sth West Rocks

Up about 5am. A bit of toast & coffee & made my way to trotters. Cold this morning. It was the Erina bush run & just ran easy. I still feel like shit though. Was a struggle.
Left for Sth West Rocks about 9am & was there by 1:30pm. My Dad got here Thurs & set up the camper trailer. We are about 50m from the start. Saw Greg Love there. Also saw a note that was left by Carl on our camper that made me laugh!!
Well I was still feeling crap driving here but feel pretty good now. I think the drive was getting to me.
It will be a hit & miss tomorrow. I'll either do really well or I'll do really crap. Still hoping for a low 80min but this virus has really knocked me around this week

Starting to feel better

Felt slightly better when I got up. Went for a 10k that felt like 20k. Was sweating all over the place. As the day went on I started to feel normal again.
I still decided to do cycle & see how I'd feel after that. Didn't push myself too hard but still had a good workout. Felt heaps better after though.
I pretty much feel similar as to how I felt on Wednesday which is alot better than Thursday! Hoping to feel even better tomorrow with trotters

Virus virus GO AWAY!!!!!

I hate viruses. Just ran easy 10k. I feel pretty good running. It's when I sit I feel like shit. Still managed to go to yoga. Didn't feel like working though. Finished with my last client at 8.30pm & now feel rooted. I know from every virus I've had in the past I get to this stage where I feel It can't get any worse & it's starts to improve quick. I'm hoping to still do low 80min on the weekend but if this hangs around I'll change that goal.

clogged head

Was araining when I got up & have a bit of a virus. I decided to run on the t'mill. Did 10k then did bodybalance straight after.
Tonight was 6@6. Did a few laps as a warmup. Decided to go off easy
Laps were 5:00, 4:50, 4:47, 4:38 & 4:31. Finished in 23:46
11k run tonight
21km all up today

Race night at Mingara

First run was easy 10k in the morning.
Tonight was 3000m at Mingara. Went for the 6km Hansens run with Matt Bidwell as a warmup.
Went hardish from the gun. Went through the first lap in 76sec. First km was about 3:18. Not sure of the rest but was starting to die with 1km to go. The last 2 laps were painful. I'm not 100% of my time but I think it was 10.09. Thats the 2nd fastest time I've done. My pb is 10.06 a couple of years ago
Did 2.5km warmdown