Tired legs from yesterday. Just easy 10km this morning

Happy with 6@6 tonight. Really tired in the warmup laps. Was feeling good in the 3rd warmup lap. Just started off easyish & tried to run faster each lap. Was only finding it tough in the last lap but I did go hard on that one
Laps were 4:40, 4:37, 4:28, 4:29 & 4:16. Finished in 22:30

2 good sessions done

Started off by running Crackneck. Started at Shelly beach and then ran east to the start of the track. I then did 4 repeats of the 1.3km trail. I did n't time the 1st one but the next 3 were done in 5:57. 5:50 & 5:47. I was totally stuffed on the 4th one. I then ran easy back to the car. About 14km done


Tonight for the speed work I did 3 laps around adcock park for a good warmup. Then tonight was intense! We did 200m, 400m, 600m, 800, 1km, 800m, 600m, 400m & 200m. The Idea was to do the second lot faster than the first lot. I was smashed at the end!
Times were 200m-35sec, 400m-1:14, 600m-1:56, 800m-2:41, 1km-3:19,
800m-2:39, 600m-1:53, 400m-1:15, 200m - 33sec

I added up that time in total over the distance which was 5km in 15:37

Easy Sunday

After going out last night to Tara's and having quite a bit to drink ( I was home early about 10:30pm but was drinking away from about 3pm) I wasn't sure if I could get myself out of bed early for a long run. I said to Barry I would meet him out at Palmdale at 6:30am. Well got up had a bite to eat & was feeling ok.
Ran to the intersection with Baz & Jess. Felt good. We were taking it easy which was good. Got to the intersection in 54min & took 48min to run back. 1:42 all up

I then made my way to Mingara pool & did a slow 1km then to the gym for a light weights session.

That will do me for today!

Central coast 5000m

Woke up to another dusty morning. Nothing like the other day but still not good conditions to do a 5000m in. Got to the track about 8:10am and did about 3k warmup.
Was happy with my race though. I did find the breathing really hard & tight & my lungs were burning.
I went through the first k in 3:21, 2nd k in 6:51, 3rd k in 10:21, not sure what my 4km time was & finished in 17:27. Only 3 sec off doing a PB. I thought my PB was 17:23 but it was 17:25. Thats not too bad for the amount of dust around.

All up today got about 12km in

Friday

Up for an easy 10km to tumbi roudabout & back home

Later did cycle class

Thursday

Great sunny morning out there! Ran from the Have around Terrigal then made my way over to Forries & ran some hills there. Then headed on back. About 16km in 1hr 10min.
Then did yoga & after that made my way to Mingara pool for a 2km swim.
Good morning of training before a night of working

dusty day!

Woke up thinking I was at mars! Dust everywhere. Headed off to the gym & did easy 10k on the t'mill. Then did bodybalance.

Tonight at 6@6 I wasn't in the mood to go hard. Started off easy then went faster each lap. Was really shocked to pull out a 4:10 last lap though
4:56, 4:43, 4:40, 4:29 & 4:10
22:58 all up
12k tonight

22km today

Back on the hills

First up I tackled the skillion. Only did 5 repeats as I wanted to make 100% sure the achilles would be good not only doing the hills but after the run as well. Did about 2km easy then 5 x hill repeats. Did 2xhard 1xeasy & 2xhard. 38sec, 39sec, 55sec, 38sec & 37sec. I then ran to tumbi roundabout easy then a moderate pace back home 21:30 for the 5km back home
About 14km this morning.

Tonight we trained at adcock. This is the first time I've trained here. I got there abit before 5pm so went for a 5km easy run. We did 6x1km. It was really about 40m over 1km as we were running in the 3rd lap. Did these in surges which I found harder than just going hard. times were 3:38, 3:33, 3:37, 3:38, 3:38 & 3:36
About 12.5km tonight

Approx 26.5km today

Cooranbong 10km

I picked Charlie up at 7am & we made our way to Orumbah to travel the rest of the way with Suzy. Got there about 8am & I got a pretty good warmup of about 5km.
The race started at 9am & was getting quite hot. The first 1.5km is downhilish. But that means we have to run up the last 1'5km of the race up hill.
First km was abit too quick in 3:13. I then backed off a bit but was happy to go through 3km in 10:23. 5km was a little over 17min. The last 3km I was starting to feel buggered. I knew I was in 5th place with 4th just up ahead. I could see he was slowing down so I picked up the pace the best I could.
I passed him with about 2km to go. Got to the hill at the end & did my best to get up it.
Crossed the line in 4th place in 37:10 by my watch. Very happy with that time.
I then went for about another 6km easy run.
Around 21km today.

Later went to the pool with Charlie & got a 3km swim in

Saturday

The run at Trotter was the smallest I think I've ever done there. Around Avoca lake then back to Terrigal via Charles Kay. Was back in about 38min & that was taking it really easy! Decided to run to the haven for a bit longer run. Ran with Carl. So with running to & from home I reckon about 10k all up.
I then made my way to the gym & did a yoga class then spent some time in the steam room. Love the steam room!

Chillout friday

Only one run today. Went about 9am. easy comfortable 12k from Terrigal to Forries & back.

pretty big day

Had a very quiet day work wise so decided to make it a good exercise day. First did a run from home to Cromarty hill & back for 18km in about 1:26. Then did yoga then made my way to Mingara pool & did 2km. Then later went back to gym for a cycle class

Another PB! didn't expect that!

Woke up in the middle of the night & my legs were so tired! Walked downstairs to get a drink & somehow shuffled back upstairs, flopped on my bed & was out like a light again!
When I got up about 7:30am the legs were feeling a bit better. I didn't feel like running on hills so decided to go to the gym & run on the t'mill. Started off easy then picked up the pace.
10km in about 45min

After that I did bodybalance & had no balance

Tonight was 6@6. Legs felt better but just tired. Had no idea hoe I would go & decided to go just on feel. After the first lap Josh started running & he paced me for the rest of the run. If he wasn't there I wouldn't have gone that pace for so long.
Laps were 4:16, 4:17, 4:25, 4:28 & 4:19
21:44 all up. A 3sec PB
11km tonight

21km today

Central coast mile championships

First up did an easy 10km from the haven to tumbi roundabout and back. Legs were quite sore in the quads from the race in Canberra.

Tonight was the mile at Mingara. Happy with this result. Went in the B grade. That was over 5min times. I thought I'd do about 5.10. Managed to do 5.05 & won the Bgrade & also won the 35+. Ran the first lap with Jess then was on my own.
Laps were 75, 76, 77 & 77
Really happy with how my achilles felt today. Felt normal again!
About 8km all up tonight

Canberra times fun run

Got up about 6:30am. Made my way to the end of the race & dropped my car off. Then walked to civic & got the bus to Woden for the start. The race was ment to start at 9:45am & we were left waiting until 10:15am before it got started. Something about the water getting delayed.
Anyhow the temp had risen quite abit & the wind had picked up. The first km was a head wind then we had a strong cross wind until about 6.5km. Then we had about 1km of tail wind then cross wind again & finished with a really really strong head wind for just over 1km.
Happy with my time of 38min

After the race I ran around the lake. About 31km all up

Saturday in the capital

Got out running about 6:30am. Just easy 12k on the lake. Achilles felt good but still know it's there. Spent the day training one client in the morning then off to see my girls & to the movies & take them shopping at all that stuff!
Tomorrow I'm in the Canberra times fun run. 10km from Woden to city. Great race this one. In fact Canberra put's on the best races in Australia. This is their local fun run. Last yr I think they got about 7000 people

Friday & off to Canberra

Up at 5am for an early morning run before I made my way to Canberra. Just ran easy 10k. Still the same with this achilles. No pain just feels different.

Thursday & still got to be careful

Went for around 13 or 14k run. Ran from the haven up senic hwy down charles kay around a few other streets then over to Wamberal to the entrance rd & back along ocean view. Achilles was tightish after I got up senic hwy & it's letting me know it's not better yet. So still being careful!

At 10:30am I did yoga

Think I might be back

Went for an easy run first up. Achilles felt ok. Again can notice the difference but no pain at all. This run just felt hard. I think because I did 2 runs yesterday



A bit later I went to Mingara pool & got 2km of swimming done

Tonight I went to 6@6. I had no idea how I would go or how the achilles would handle the hill 5 times. I warmed up with 4laps. When we got going I just ran what I thought was comfortable. I noticed Carl slowing up & had passed him by the first lap. I felt pretty good for the first 3 laps then got hard.
Laps were 4:27, 4:24, 4:32, 4:32 & 4:27. 22:22 all up

Tuesday

After a bit of a sleep in I was out running about 8:30am. Since I have to work tonight & didn't want to do track sessions just yet I did my speed work this morning. My plan was to do the tumbi roundabout 10k run as it's pretty flat with a few hills. And I wanted to do 5min easy then 2min hard. I had success. I got 6x 2min hard efforts. These were done really god damn hard! Just before 5km I could then notice a difference in my left achilles but it didn't feel too tight & not sore at all, just felt different. Thats got to be a good sign! All up for that 10k was 43:38.

Later about 3:30pm I went to the gym to run on the t'mill. I wanted to make sure the achilles could handle a second run. I got 12k done in just over 55min. About 7km again could just start to feel it but was all good

Felt good to get 22km in for the day

Being cautious

Was out running about 7:30am. Ran from the entrance to Chittaway to the end of the bike path. Felt great for the first 7k then could just start to feel tightness in that left achilles. Got to the end of the path & decided that will be my turn around. I stopped for a bit a massaged it. The run back was good. No pain at all, just that tight feeling. I saw a magpie swoop at these little kids on their bikes. I got back in 1:42:xx for 22km all up.
I then headed over to the pool where I saw Adan Jordan swimming. I got 3k done in about 1:10 then went to the gym for a bit of strength work & 15min in the steam room.
If all that wasn't enough I jumped on my bike & rode around the hills of Terrigal

So not a bad day

Sat with trotters

Up for a run with trotters. Enzo's run. This is a very hilly run. Was a test to see how my achilles would go. I ran very very easy but every now & then went a bit harder. I walked some of the hills at the start just to warm achilles up. It handled it well. I think I must've ran about 14k in 1.18. plus another 1.5km running to trotters & back home again. So about 15.5km today

Friday & all good!

Got to the gym & ran easy to moderate pace 12km in 56min. Achilles tight at first but soon goes good on the run. No pain though but it is flat running

Tonight I went for a cycle class but before that I cranked out 1k on the t'mill in just over 4min. The last 300m was done at sub 3:25 pace & achilles felt good. Still tight though

Thursday

Achillies was a bit tight to start with but still got 10k on the t'mill done. Still slow (50min) but again at least I'm running. Overall through the whole day it's been the best it's felt since that dreaded Sunday!
After the run I did yoga & it was heaps better after that!

Wednesday

Up & back to the gym for another slow & easy 10km. This time in 53min. Achillies felt good. I can feel the difference when I'm running but still felt good. Don't want to do any hills or uneven ground at all at this stage, so the t'mill will do just fine.
After the run I did a bodybalance class.
Tonight did a cycle class

Tuesday

Went to the gym and managed 10k very slow & easy on the t'mill. But good that no pain at all. It was slow (56min) but good to run at least.

In the arvo I went for a 2km swim then over to the track to watch & film the race night