NEW YEARS EVE!!!

Well last run of the yr. Travelled down to Manly for a run as I had to do a massage at Nth Balgowlah and Dad wanted to check out the area for Narrabeen to see where we could put up some tents. I ran from Manly up to Brookvale and back. 11.5k in about 57min

Later I ran the 3.333k course at Narrabeen. It's quite nice. Reckon I can somehow handle running 12hrs on it:)

Around 15k done today. Time for a few beers to welcome the new yr!

Thursday to Forries

Moderate run. Ran from terrigal to Forries and back. 14.5k all up in 1:11:59. Started off slow but picked the pace up as I went. Mainly around 4:50 pace after the first 3k. The first 3k I kinda plodded around 5:45 pace. The last 4k I would've been about 4:30 pace.
After I made my way to the gym and did some core work then got in the steam room

Crackneck

First run today was the same as yesterday. Easy 10k from Terrigal to Wamberal & back. Ran with Kirko on the way back. Went really slow out doing the first 5k in 28min. Mainly because I just plodded along for the first km. Took awhile for my legs to feel good. Ran slightly faster coming back but still slow. 53:38 for the 10k

Tonight I ran with the group from the runners shop. Only 4 of us and I ran with Adam. First time I met him. We ran their crackneck course. Map my run said 10.5k. We ran it in 51min. I love running up crackneck. My right hammie was again really tight. Kinda aching. Think I;ll put the tens machine on it tonight

20.5k of easy running done today

Tues

2 runs today. First was done about 8am from Terrigal to Wamberal and back. Legs felt good in this

Tonight I was at Adcock park. 6.5k warmup then strides then we did 5x1k witha 400m rec jog. No rest at all. Not too sure of the pace but I think I held them between 3:35 & 3:45 pace. Finished with a 1mile easy run. Right hamstring was really tight in the last 2. Had a 20min ice bath when I got home
About 13.5k done tonight

23.5k done today

Boxing day

Ran the Bay to bay course out & back. Got running just after 7am. Left quad was good but could feel it. Other than that I felt good in the legs for most of the run. Groin was tight both legs. Had some light drizzle when I started but it didn't last for long
24km all up in just over an hour

X-mas day

Trotters dingo run. A handful of runners turned up including Matt Robbie. I guess a cool change for him compared to Darwin. We ran the flat TT out & back. Got to the end of it in about 28min and ran out of road. We tried to go through this bush track but no luck. By the time time we stuffed around it was 30min. Onlookers watching us from their houses must be thinking we were nuts! Ran back alot quicker. Ian, Charlie, Matt & myself for most of it. Last km that left quad of mine was getting sore so I slowed down. The run was 11k done in about 54min. I ran there and back from home so about 12.5km for me today

x-mas eve

Decided to run on the t'mill again. This time my left quad was good. In fact it feels normal. Ran 10k but was going to do 12k but could feel that friction blister starting to get sore so I cut it short

At 3:45pm I went & did a cycle class. Legs feeling good by the arvo. Went & bought some more expensive blister bandaids and they are much better. Guess you pay for what you get:)

Thursday

Went to the gym to have a run on the t'mill. Thought if my quad was still too sore I could get on the bike. Managed to run 10k. Could feel the quad but it was ok to run on. Friction blister still causing some pain

In the arvo I did a spin class

Wednesday

Did a double spin class this morning. I used the first one as a warmup then pushed myself hard in the second one

Tonight I tried to run. Did 5k but left quad was still too sore so I stopped

Tues 2 cycle classes

Legs still got doms but better than yesterday. Bought blister block for my foot.
Did a spin class in the morning then another one in the arvo. Also went in the steamroom both times for 10min

Monday

Pretty much a rest day. I did do a cycle class in the arvo. Both my quads have doms and the blister on right foot pretty sore

2010....from no running to ultra running

Just a look back at 2010 and my running has gone from nothing to ALOT! It feels great to be finishing the year with no injuries (just niggles) and I'm pretty happy how the year has turned out. So a bit of a run down

January - Started off with no running at all for the first 2 weeks. I'd had 22days of total rest as I stopped running back in December. I then managed to do a few 1km run on the t'mill. I then took up cycling and swimming. Started to do some 60km rides and swimming about 3k.
Around the last week of Jan I was starting to run slowly on the t'mill up 10km and also managed a 57min 10k outdoors. On the last Sat I did trotters 10k time trial in 48min but still feeling pain.

February - I bought a bike of a friend & started to do some longer rides of around 150km. Was keeping up the running but very very slow. Also was improving in the swimming.

March - This month was a mixture. Lot's of downs! Had a subluxation on my right shoulder in the pool doing a tumble turn. Then Did my first ocean race at Caves Beach. 1.5km. Loved it! 3 days later my right shoulder fully dislocated. End of the month I was running 10k a few days a week but still getting hammie pain

April - I started to get into running this month. Did Novice xc in 39:45 so back to sub 4min pace. Injury was still there but could run with it. Also went to Stawell gift with Jono, Rach, Charlie & Josh and was starting to do slow long runs again. Pain was always there after long runs

May - This is the month I started to get back into running again!!!!
Started off State 10k in 38min. Did SMC 10k in 37min and that was the first sign of no pain before or after running. Also did Miranda xc relays in the mud. All were good runs and was great to be racing again.

June - This month was just spent maintaining my running. Back to long runs and raced bay to bay in 46min (my slowest time). I also paced Suzy in the Woodford to Glenbrook run in just over 2hrs

July - This is when all the big long races all started to happen. Running good now. Still feel hammies but can now run through it and even race through it.
Start of the month I paced Nat to 3:21 marathon at Gold Coast. I felt great in that & decided to have a go at Hunter Valley marathon 2 weeks later. Finished that in 3:01 in 3rd place. Then decided to do Bush Capital 60k in Canberra 2 weeks later. This was the longest I've ever run. Finished in 5hrs8min in 3rd place


August - I decided now to enter GNW100km in November. August started off with the city to surf which I finished in 53:30. The following week I ran with Nat & Buzz & Rob on the 12ft track. 90km. Did a few local xc races as well. Ended with Lake Maquarie 1/2 marathon in 81min

September - I started off sept with Central coast 10k & 1hrs champs. 10k was in 36:48 and went on to do the 1hr in 15.643k
Next was Cooronbong with a hangover. 38min for that one. And other weekends were spent on the GNW course doing 50km plus runs.

October - Not much this month. Had groin pain but just kept up GNW training.

November - GNW100k done. 14hrs37min and 4th place. Also did terrigal trotters 10k 2 weeks later and finished in 39min in 1st spot. Rest of month was just recovering


December - End of the year. Entered Narrabeen allnight in Jan, Six foot track in March & TN100k in May. Also join AURA. Just getting back into running again still fighting groin pain that I got a couple of month ago. Mainly doing long Sunday runs. Last one was a 69km last Sunday. Now only 2weeks until the end of the yr & 3 weeks until Narrabeen I'm taking it easy

long long 69km run

Big run today

Had to work in Sydney last night and didn't get home until 11:45pm and got to bed about 12:30am. So it was tough to get up at 5ish to do this run
This is my last long run before Narrabeen and wanted to do around 5:20km pace.

Got running about 6:15am from Terrigal surf club. Wasn't too sure what pace I was running but felt good. Got to The Entrance in 80min but my left toe was rubbing on my shoe. Decided to go to coles & see if they had blister blocks. No luck so I bought advanced healing band aids. Worst $7 I've spent! Didn't do a thing. Decided to just run and hope it doesn't get to painful. The pain just went away after a while so that was good. Was still feeling great until about 35k and then noticed thing getting heavy. I walked every hour for about 1min and was drinking every 20min and eating jelly beans every 2hrs. By the time I got to Wyong about 46km I started to drink every 10min and do 1min walking every 30 or 40min. Stopped at a servo about 50k and with my last $3 bout a 600ml bottle of coke. Next stage of hardness came about 60k. Just plodded along until the end!

Finished 69km in 6hrs12min (5:23km pace) really really happy with it.
As soon as I stopped I found it hard to move. Took 10min to get my shoes off & WOW! Blood all over my socks & foot. 20min later I limped to the beach to stand in the cold water for 10min then limped back to the car. Legs were just aching but that to be expected.

A bit later I went to the gym just to use the steamroom

So that a good training day I reckon. Will run again hoping by Thurs. I'll only run when I feel I can

No injury pain in legs as write this just tired legs

Trotters pony club 14.1km

Didn't push it too hard today. Felt good. I like this run.
After that we had the xmas party

Fri

Had to be at Bondi beach by 8:30am so I left home around 4:30am to get a run in before I started. Got to Centennial Park about 5:45am & ran 4laps a an easy pace. I reckon 11.5k done.

In the Arvo I met up with Nat and we ran about 12k easy from her place along the M7 & back

Thursday

Just a quick 10k done in the gym on the t'mill. Had to rush off down to Sydney to massage Sth syd

Wed

Got up early & got to the gym at 6am to do 1hr on the bike. Steamroom for 5min then home for FOOD!

Around 5:15pm I did a run just running around the streets of Green point. Started from Erina Leagues. 12.4km in about 1hr

Tues

Started off the morning by doing the 6:15am cycle class. Went pretty hard. Legs felt good. Jumped in the steam room for 10min after that

Went to the track but had to do my own thing as I had a client at 7pm. Started off by doing 11k around 5min km pace. Felt good in that. I then did 5x1km repeats with a 400m recovery.
Km times were 3:55, 3:44, 3:35, 3:35 & 3:31. Did a 2km warmdown

Around 20km all up tonight

Mon

No running but I did do a cycle class at 5:30pm. This was more just to spin the legs a bit

Sun and around the bay again

Felt good for the first 2k then groin and hammies were getting tight. I didn't push it as hard as last week. Got to Empire bay and found a tap so got a drink there. Next drink was 3k past WoyWoy then again when I finished. Quite hot & humid again today. Finished the run in the same time as last week in 3:07. Not bad I guess as I wasn't going as hard. Legs were really stiff & tight when I finished. About the same as last week but they seemed to ease up a bit as the day went on

Sat

6am run with the trotters. It was Marg bender's run. 11k. There were a bunch of about 6 or 7 of us running quite easy for most of the run. Greg Love, Mark Dunlop, Ian, Adrian, Thomas & some other I've never seen before. With 3k to go the guy I've never seen before & myself started to pick the pace up quite a bit. I think we would've got to around 3:45 pace. Just before the last hill back to Terrigal I backed off as I'd had enough of this little race by then. No idea how long the run took. I went straight in for a swim. Water was damn icy! I swam out to goldy and back. After trotters I made my way to the gym to do the 8:45am cycle class then spent some time in the steam room.
Felt pretty good today

Fri

What a great day! Just felt good today. Got out the door at 6:30am for a hot & humid 10k run. Just took it easy but again had no pain in the dreaded groin. Think i'm almost mended. I can feel pain throughout the day if I do certain movments but nothing at all compared to how it has been.

At 5:30pm did a cycle class & spent 10min in the steam room

Thurs

Ran a 15k at around 5:45am from Terrigal to Forries & back. My groin had no pain at all!

Later I did pilates then at 5:30pm I did a cycle class for an hour then in the steam room for 10min

Wed and got my six foot entry in!

Did an easy 10k in after I finished training a client at 7:45am. Ran from the Haven to Wamberal and back. Then made my way home to get on the computer to enter 6ft by 9am. Had trouble getting on the site but around 9:08am luck came my way! Entry in & money taken....phew!

At 3pm I went to the gym & did easy 50min on the bike & 10min stretching in the steam room. Then back to work

Tues..Central Coast 1mile

No running in the morning. I went to the gym & did 50min on the bike at a moderate pace then got in the steam room for a bit

Tonight I got to Mingara for the 1mile. Not much speed in these ultra legs yet:) Did Hansens rd (6km) a a warm up then about another 2k on the track. We got racing at 6:30pm. Groin was goo through the race but could feel it a bit after. I know I went through the first lap in 74 but then it dropped down to around 80sec. Was feeling good and think I could've gone harder & faster. Pushed the last lap hard though. Managed to come 4th in 5:19. Mark won in 4:29 then Angus 4:31 then Sho in 5:05.

Stopped on the way home and got some ice then had an ice bath when I got home

Fri, Sat, Sun & Mon

Very busy weekend! It started on Friday. Drove to Canberra but stopped at Campbeltown gym to run 10k. Then it was off to Canberra for work

Sat I got out running on Lake Burley Griffin running the 15.6km loop. The rest of the day was massaging from 8am to 4pm then driving back to Terrigal.

Sunday I got up and ran "around the bay" Didn't take a watch with me but started the stopwatch and left it in the car. Both hipflexors were really tight. It did ease up as I got further in the run. By the time I got to WoyWoy I was dying for a drink. With 9k to go I saw a bubbler so I stopped there for about 2min and guzzled a shit load of water! Got back to the car and my time was 3hrs7min or 4:55/km. For the rest of the day my right groin was sore & didn't ease up at all

And today being a Monday I had a day off from exercise. Woke up and no pain!....thank goodness for that

Entry in for Narrabeen allnighter!

So I committed to it. Paid my $60 and entered. If all goes to plan I'd like to have a crack at the Aust road record. It's 138km over the 12hrs. If I don't get it then as close as possible would be great. I think it's achievable as it's 5:13/km. Will just see how I go.



Today I just ran easy 12km from Terrigal to Forries and back. Legs felt food with no pain but they just felt heavy. Right groin is really coming along good now. Still gets that tight feeling on the run though

In the arvo I went to the gym and did 2k on the rower, 20min of foam roller work then 10min in the steam room

Wed and fresh legs!

Up early for work then as it was pissing down I ran on the t'mill again. 10k easy.

Had to go to Homebush to massage the bulldogs for the day. Finished there about 4pm and drove back to the gym to do the 5:30pm cycle class. Then got in the steam room for 10min

Legs felt great today

It Tuesday and I think I've recovered

Quiet day work wise so I was lucky enough to have a sleep in.
It was raining and I didn't want to push my groin niggle too much so I headed off to the gym and ran 10km in 44min44sec. Groin was good but just tight.

Later in the arvo I ventured back to the gym but this time I did 50min on the bike. Went quite hard. Then got on the foam roller then into the steam room

Sunday at The Entrance

Got up pretty early as I wanted to get over to film the runners finishing both the 10k & the 1/2 as well as fitting in my long run beforehand. Got to The Entrance about 5:30am & was running at 5:45am. Just ran comfortable. Right groin/adductors still stight but went ok in the run. Stopped a couple of times just to do some quick stretching.
23.5km in 2hrs

Later I went to the gym & did 45min on the foam roller & 15min in the steam room

Sat Terrigal trotters 10k tt

Decided to just run on feel. Did about 2k as a warmup then when we got racing I ran comfortable but still hardish.I was leading for the first km then Adrian ran right on past me which suited me fine as I wanted some to try & chase. I'm not a fan of leading. I stayed about 5seconds behind him until he stopped at 3k mark. DAMN! Now I'm in front on my own. I guess I slowed down a bit then. Got to the turn around & noone was in sight anywhere. Saw Thomas in 2nd spot about 90sec behind me. Slowed again then as I thought I'd win this. About 2km to go my right groin that I had trouble with leading into GNW was getting sore. Slowed down again. Finished in 1st spot in 39:08. I think I could've got 50seconds quicker if I had someone to run with

Post GNW....Getting back into it

Well it's been 2 weeks now since GNW. It's been a tough 2 weeks too. The first week was a struggle mentaly. 2 days later after the race on Monday night my left hip went into a spasm causing pain to put any weight on it. I think it was meant to happen so I would be forced to rest my legs. Spent a good week using the foam roller, steam room, pool & a few ice baths. Sat I went to the gym and did an easy 6km on the t'mill. Felt good in that but legs were quite fatigued.
Sunday I ran 23km from Terrigal to Erina then along Avoca drive and back. Took my time and after 6km I was running ok.
This week has still been tough. Legs still fatigued alot and have been getting tired not long into each run. Tues I did a very light speed session, Wed was a really easy 8km, Thurs did easy 10k and another easy 10 on Fri. Have menatly started to feel better since Thurs

GNW race report

TOUGH!!!!!!!!!! After only 2-3hrs sleep as I just couldn't sleep I got up at 3am. Legs felt perfect. B'fast down at 3:45am and we left at 4:30am. Stayed at my Mum's at Belmont so was only 15min from the start.
We got running right on 6am. My plan was to run easy but not too easy for the first 6k. Got there around 100m in the lead. I then slowed down and took it really easy on the down hills & walked alot of the up hills. Just before Freemans Dve I could see Clarke Mclymont just behind me. Got to Freemans dve in 1st place & still felt great. Top of the big hill at the communications tower and still felt good. No view on any other runners behind me. In to the rain forest & really took my time so I wouldn't slip. Thats when Clarke, Matt Cooper & this other 100m runner caught me. I still lead until the last hill before the flat bit to CP1. Slipped over and now they were about 1min ahead of me. Just ran easy into CP1 about 1min behind them.
I left there around 5min later in 2nd place and this is when the heat was really getting strong. Ran very steady on this section. Made to Congewai with seeing any other runners behind me. Ran most of this section but stopped and walked every 15min for about 30sec just to break it up a bit. Just before CP2 I see the other 3 runners coming down the hill. I was only about 5min behind them.
At CP2 I made the mistake of having an up&go. Tasted good at the time and after 50km of running it's hard to know what you want. Changed my shoes & socks at CP2 and the leading female came in not long after me.
Made my way on to CP3 and saw about 3 other runners heading into CP2. Just befor the hills start I came within 1/2 meter fro a stepping on a brown snake. Now the run really gets tough. The hills now were like over vertical! It took me soooo long to get to the communications tower. I had to grab 2 sticks & use them as walking poles to get up. Almost to the top & I saw the leading female not far behind me.
Now my feet were starting to get really sore. Was finding I was feeling great running but felt sick if I walked so I was taking advantage of all the flat & down hill trails. Got down to Watagans ck and wanted to just lie in the water to cool down but had to keep going. Looked behind & I could see the female about 300m away. I knew the next hill she would catch me. She did and she was walking up those hills like it was nothing! Finally to the top I stopped at the unmaned water stop to fill my drinks up. The rest of the way to the basin was great.....until I came across that friggin tree! Track just came to a dead end. I thought I was on the wrong track so I turned around and ran back to the 2.5km sign then ran back again. Looked up, looked down I thought how the f....k do I get around this thing. Spent 20min stuffing around. 2 100mile runners caught up to me. Finally after x-country I get around. Into CP3 and took my shoes off to change them & there were leeches everywhere. Over 100 on my right foot & over 50 on my left. Plus another 50 or so in my socks & shoes! 20min later I got out of there. Now in 4th spot I decided to just finish this race. The climb oiut of the basin was tough & my right tendon was getting really sore. On to cedar bush rd & I was still feeling good but my foot now was killing me. Thought only 11k to go! ran strong to the end of that rd then onto Yarramalong rd. 3.5k to go! Saw another 100mile runner just ahead walking. Stopped to see if he was ok then got running again. Got about 500m and my ankle just wouldn't let me run. Thought I'll just walk to the finish. Within 2min of walking I was starting to get really sick. Somehow I made it to the end after spewing up 6 times. I was almost in a crawl by the last 200m. That last 3km took around 1hr to complete!
Finished in 4th spot in 14hrs37min

Friday...GNW eve

Just a comfy 6.5km. Legs felt fantastic! Later went to the gym for a stetch and to use the steam room

Thursday....not long now!

Just ran easy 10k from Terrigal to Wamberal and back. Took my time. Legs felt good. Right hammie just a bit tight

Wednesday...easy run

Just a very easy 5k run. Felt good through it & after

Tuesday and last efforts...4 days to go

Ran 12k from the Haven to Wamberal and back. Had very stiff hipflexors before I got going but they loosened up on the run. Did 5x1km at around 4min pace. After the run legs felt stiff & sore the more I rested. Thinking race day I won't stay at the checkpoints long. Want to keep moving

Monday....5 days to go

No running but I did go in the gym to do some foam roller work & to use the steam room. Legs feel good

Sunday Ourimbah

Met Mick & Danny. We got running around 7am. Legs felt good and was a nice cruizy pace. We stayed together and ran to the intersection and back. Just over 20km.

Sat

Another easy run. This time on Lake Burley Griffin. 10k

Friday

Made my way to Canberra. Stpped at Mittagong to get my run in and break the trip up. Just started at the golf club and ran towards the hwy then turned around
Easy 10k

Thurs...easy run but felt tired

Just had trouble getting the legs moving. Maybe I shoud've had a shower to wake up first. Anyway was running about 7:30am and did 14.5km from Terrigal to Forries & back

Wed and tapering

No running today but I went to the gym and used the x-trainer for 1hr in the morning then went bak in the arvo & did another 40min on x-trainer then 20min on the bike

Tues...central coast 3000m

AM did an easy 10k from Terrigal to Wamberal and back. Felt stiff all through the legs

PM Went to the track and was in B grade. Was feeling tired and really didn't feel like racing. Did a 4k warmup. Once we got racing I was ok but still tired. 1stkm in 3:23, 2nd in 3:30 & 3rd in 3:30. 10:23 all up and got 4th.
Then did Hansens rd 6k with Ian, Jess & Tom
13k tonight

Sunday out at Ourimbah

Satyed up at mum's at Newcastle last night as I was massaging the Melbourne hearts soccer team up there until 10pm so by the time I got to bed it was pretty late. Alarm went off at 5:30am...grrrrr! but thought I gotta get up...so that's what I did.
Left Newie around 6:15am and got to Palmdale right on 7am. Was about 8-10 runners there. Mostly trotters. Ran with Mick & Ian to the hill then I just kept up a steady pace to the top. Slowed down and waited for someone to catch me. Mick caught me & we ran a nice pace to the green sign. Got there in 59:45 which was much quicker than I thought we were going. My legs were tired and that right groin was getting tight. Mick turned around there & I kept going to the tar road. Stopped for a quick stretch there then made my way back. Stopped again near the green sign just to have a quick stretch then just before the roundabout I saw Steve Guest. We had about a 5min chat which I didn't mind at all. Found the muscles stiff to get going again after stopping.
Not sure how long it took but I think we left around 7:10 and when I looked at my phone for the time (which was about 5min after I got back) it said 9:48. So I guessing it took about 2hrs35min give or take a few min.
After that I went to the gym for a stretch and to use the steam room. Muscles came good not long after that

Trotters....Charles Kay TT

Legs felt the best they have felt in about 5wks so I thought I might have a good race.
Ran with Ian & charlie for the first 2.5k then Ian started to drop off & Charlie got a bit of a lead on me. Was still feeling good at 6k but at 7k the hill starts. Half way up I almost vomited. Good fast downhill finish. Came 2nd in 38:46, 14 sec behind Charlie. This was one tough race.
About 14k all up with the warmup & warmdown
Leg was tight at the end but came good

Friday's easy run

Went around 6:30am for an easy 12.2k. I ran the 10k time trial for tomorrow going up Charles Kay. With the extra bit running from home it was 12.2k. Think it will be a good tough course.
Legs felt great for the whole run which made me a very happy runner!

Missed a bit of blogging....Lazy!

Ok I'm back. I'll get my act back together and blog away again. Wasn't too sure if anyone was reading these blogs but after almost a month of non blogging I get people asking me to blog again. So I guess people do read it after all. I have been keeping a log of what I've done in October but it's been too much for me to write away on the computer. So I'll start with today. Now I've had a bit of groin pain in my right groin for around 5wks now. It happened out on the GNW course when I slipped and did a bit of the splits. I've been running ok & can feel it most of the time but it really hurts driving the bloody car.
Well anyway today I ran from home up to Kincumber mtn over to Kincumber & back. 20km total. Felt really tired and low on energy

Tues 5th Oct Mingara 2k time trial

Am just did a easy 10k

PM was race night. First ever 2k for me. Managed 6:27

Sunday in Canberra

Did 2 laps of the 15.6k loop on Lake burley Griffin. 31.2km all up. Ran really easy. Plan today was to do easy long run & recover a bit from the heavy km of late. Still got that tight right groin but have my girls this week so will back off this week

Sat trotters Avoca run then 1500m

Ran a moderate pace but comfortable at trotters. 11.5km in this

At 9am I made my way to the track for the 1500m. Went hard and finished in 4:47. Thats only 2sec off a pb! Right groin still tight after 3weeks. Seem to be able to run on it but do need to be careful.
6km all up at the track

Fri

Easy day. Just a 10k easy from Terrigal to Wamberal and back

Later did a cycle class

Thurs and a bouddi run

Got running around 6am. Started at Macs beach and ran to Putty beach & back. Around 22.5km. It's really tough running through there with all the stairs

Did a cycle class at 5:30pm

Wed...recovery runs

AM did easy 15k

PM did easy 10k

Tues and some morning speed work

Left about 7am. Had a last min cancel from a client.
Ran a hard session doing 5min easy warmup then 10x4min hard with a 1min rec jog. After 5 of them I ran easy for 7min then did another 5. Finished with about 3min warmdown. Ran from Terrigal to Forries & back. 14.6km all up in a total time of 1hr4min16sec

At 4:30pm went for an easy 10k from Terrigal to Wamberal and back

Monday

No running, just a cycle class but went pretty hard

Sunday and GNW cp2 to cp4

Was pretty tired as I didn't et home from Canberra until 9pm last night. Got about 6hrs sleep and got up at 4:30am. Left for Congewai at 5:15am and was running about 6:45am. Got on the track and had to fight my way through two plubbers. Felt pretty good through the whole run. Ran and walked the hills. Could see how you could get lost if you wern't careful. All was going great but I missed the basin campsite. I followed the track when I should've went straight ahead. Saw Steve Guest on the track & he kinda helped me where I went wrong. Got to Yarramalong in 5hrs13min just when Charlie got there to pick me up. After he drove me back to the car I drove to cp3 and ran the bit I missed. Took around 35 to do that out & back. So I'm taking it took me 5hrs50min or around that time to do that run today

Sat

5:30am did a lap around Lake burley Griffin plus a bit more to make it 16k. Not long later I did another 3k with a client
19k today

Friday

First up did an easy 15k from Terrigal to Forries & back
I then made my way to Canberra for work. When I finished around 5pm I went for a 16k run around Red hill

Thurs

Good run. Did 20.5km from Terrigal to Kincumber via Kincumber mtn & back. Then stopped for 5min and had an up&go the ran 10km from Terrigal to Wamberal & back
Then to gym where I did foamroller stretching & spent 20min in the steam room

Wed

First up did easy 18k from Terrigal to Forries & back

Later went to the gym & did a moderate to hard 15k on the t'mill

Tuesday 21st sept

First up did easy 13k from Terrigal Forries & back

Went to the track tonight. Did the mile warmup the we did 6x1km with a 400m float
I did those in 3:30, 3:35, 3:32, 3:35, 3:31 & 3:29.
After that we went for easy 30min run

Sun 19th...Cooronbong

Had Charlie 18th last night and was still quite hungover. Had a can of coke 30min before the start. got to 3k and spewed that up. Caught up to Charlie around 5k & we had a battle. He had to stop & spew near the finish so I beat him by about 50sec!
38:10 in 7th spot

Sat 18th...Trotters

Ran a good pace with Charlie & Adam. 11k all up. Groin was fine

Fri 17th sept

Groing much better. Just tight. Did easy 12k from Terrigal to Forries and back

Thurs 16th sept

easy 10k. Groin tight but feeling better.

Later did a cycle class

Wed 15th sept

easy 12k. Still sore groin

Tues 14th

2 runs
Both were easy 10k, slightly strain in right groin

Sunday 12th...GNW Checkpoint 1 to CP 2

Tough run on the return bit. Got swooped by a magpie. Hipflexors got really tight. Mainly the right one
51km in 5hrs

Sat 11th...Avoca steps

Feeling better. Ran pretty hard with Brett Starkey. 14k all up

Fri 10th Sept

Still got cold. Ran easy 10k

Thursday 9th

Ran with a head cold from Terrigal to Kincumber mtn & down the tar road then back again. 20.5km

Wed 8th

First run was easy 15k

Second run was at 6:15pm and did easy 10k

Tues 7th...Central Coast 10k & 1hr champs

Did easy 10k at 6am

Later it was 10000m & 1hr on the track
Felt hard but comfortable. Raced the 10k in 36:48 just slightly holding back until the last lap. I then went really easy for 2 laps & got back on to 4min k pace. Held that for most of the run. With 5min to go I started to go quite hard. Finished the 1hr in 15.643km

Monday 6th Sept

easy 10km

Sat 4th Sept

Ran easy 13.5k from Belmont to Blacksmith and back

Fri 3rd Sept

Started really easy then slightly picked up the pace. 12k in 55:45

Thurs 2nd sept

Went to Canberra and did moderate run around the base of Mt Majura & Mt Ainslie
16.5km in 1:22:00

Wednesday 1st Sept

2 runs
First was easy 11.5k
second was easy 6k

Tues 31st Aug

2 runs....first did repeats of the ring road at the haven 10x550m hard with a 550m recovery 17.5km in this

Later went for easy 8k. Had tight legs

Sun Aug 29th Lake Macquarie half

Good race. Raced without a watch. Went through 10k in 37:45 and finished in 1:21:18

back to blogging!

ok...after some people asking me when I'm going to blog again well I've just been lazy. Been keeping note of what I've done training wise so I'll post it now

Trotter Brooks hill TT

Started with a 2k warmup. Then just went out at a hard pace staying with Baz, Jess, Mick, Adrian for the first 3k. I then decided to back off as I'm doing the Lake Macquarie 1/2 tomorrow. Felt pretty good through the whole run and just wanted a good hit out before tomorrow.
Felt pretty comfy going up Brooks hill. Had to hold myself back going down Terrigal drive as I didn't want sore hammys. Finished with a 2.5k warmdown
Finished in 7th place in 40:30ish

14.5km done today

Friday

Just ran easy from Terrigal to Forries & back. Was pretty tired 13km all up

Thurs

First up did a moderate run from Terrigal to Crackneck and back. 20km

Later I was in the gym & did an easy 6k

Wed 25th

2 runs again. First did easy 10k from Terrigal to Wamberal & back

Later ran on the t'mill doing another easy 10k

Tues 24th

2 runs and the first I did a speed work of intervals. 3x2k with a 1.5k recovery. Ran from Terrigal to Forries & back so 12k in total

Later just did easy 10k

Sun 22nd...GNW CP1

Met Graeme Ridlt & Matt O'shea at 6:15am and we went a pretty easy pace the whole way. We missed the tar road bit. My goal for this was just to get to know the course. Got to the check point and my water bladder broke. Had to run back without water but was ok. The run was great & really suited me. We must've been out there for a little over 6hrs. 41k all up

Sat 21st...trotters & xc

First up did trotters...11.5k

Later id the xc. This was the Frank Callan memorial run so wore board shorts & black socks. This was the first time in awhile I've ran this hard for that long. Managed to get 5th behind Ian & 2 seconds in front of Rob. Finished in 23:47

Fri 20th

Just did an easy 10k from Terrigal to Wamberal & back. Felt good

Thurs 19th...Crackneck

Had a great run this morning. Weather is warming up! Left about 6:30am. Just ran easy pace to Crackneck then turned around and headed back. Legs were good just a tight left hipflexor that I've had since the Canberra 60k.

Wed 18th

Just ran easy 5.5km on the t'mill. Legs felt good...just heavy

Sat 14th....12ft track!

This was the longest I've ever run. We left Nat's place just after 6am. Keith, Nat & myself went in my car & we met Dan who only ran to the Blackrange camping ground & back & Rob who went all the way. We started at the tree. It was a pretty easy slow run down Nellies and after a few km's Dan & Keith had taken off. I just sat back running with Nat & Rob. We got to the swing bridge & it was pretty freaky crossing that. I wasn't about to bother going through the cox's. If it was a race or a boiling hot day I would've. We stoppped for a bite to eat there. I ran pretty much all the hill on the way to Caves house. I would then have a rest a wait for Nat & Rob to get to the top of them. After we crossed the rr I decided to just keep going & meet them both at Caves house. It tok me 6hrs30min to get there. Rob came in about 10min later then Nat in about another 5min. It was then we refilled our water bladders up, had some hot chips & 2 cans of coke, quick toilet stop then 30min later started making our way back.
I just power walked up the hill leading out of Caves house then just ran on my own for the rest of the way. I would only stop just to grab food etc out of my pack & every now and again I would just do a 20-30sec walk. I got to almost the end of the pluvi & I had to turn on my light. Caught up to Keith at about 12k from the finish.
I was feeling pretty good until Nellies Glen. That was the longest 2km of stairs I've ever done!
Got back to the tree about 8:40pm
6hrs30min out 6hrs25min ack with a 30min stop at Caves house. A negative split so I was happy.
Keith came in about 35min later, Rob about 2hrs later & Nat almost 3hrs later

Fri 13th

Just ran easy 10k

Thurs 12th..first run with pack

Just ran with the pack to get a feel of it. Ran 13km from Terrigal to Forries & back.
Took 2lt of water in the pack. No bouncing so it was good

Later about 5pm I did a second run around Terrigal. 7km

20km all up today

Wed 11th

2 runs. First was at 7:30am where I did easy 10k

Later I ran 6@6 easy with Claire in 29:16

21k all up

Tues 10th Aug - some fartlex work

Ran 12k all up. 5min warmup then did 10x 3min hard with a 2min easy jog. Took 55:29

Sunday...City to Surf

Got on the Trotters bus at 5:30am. Then went warmed up at the domain with Ian, Mick, Joel, Mark & a few others. About 8:10am made our way to the start line. I was pretty much up the front. Got to the tunnel in 3min. Was at 10k in 38:45. Finished around 53:30
After that I went & did easy 6k run

Sat in Canberra

Bloody freezing but great for running. -4deg & very frosty! Just did slow easy 10k

Fri 6th Aug....Mittagong

On my way to Canberra so I stopped at Mittagong to do easy 10.5k. Quite cold!

Thurs 5th Aug

Great run up Kincumber mtn from Terrigal and over to the road at the Kincumber end then down that then made my way back. About 20.5km

Wed 5th Aug

2 runs today. First did an easy 10k at 6:30am

Later I went to 6@6. Just doing a tempo run. Started off easy doing the first lap in just under 5min then picked it up just a bit each lap. last lap went hardest in 4:31
Time was 23:44

Tues 3rd Aug

Just ran easy 6k on the t'mill. It was very windy & wet outside. Legs felt pretty good. Happy with the recovery from Bush Capital

Sat 31st July Bush Capital 60k

What a race! This was the longest I have ever run in my life. I did the 10k last yr and was the first male to finish. This race I wasn't too sure what to expect & what I had been told there wern't many massive hills to worry about.....ahem......well I guess a course change can change that. I just ran my own race but did notice I was closing in on 1st & 2nd & by the turn around about 33.5k I was 200m behind Damien & almost caught up to the 18yr old 2nd guy. Still feeling pretty good I caught 2nd soon after & thought I might get Damien. By the time I got to 50k I then really sowed down. Legs went lead I could only manage a shuffle. 4k to go Dave Baldwin caught me & just flew past. By now I just wanted to finish this thing. I think the last 2k was the longest 2k of my life! Made it to the end in 5hrs8min feeling like death!

Fri 30th July

Easy 10k

Thurs 29th July

Easy 10k

Wed 28th July

Ran hilly 16k

Tues 27th July

Did 12k doing 7x2min hard with a 3min rec. Was going to do 10 repeats but got bad blister on my foot

Sun 25th July

Ran to Intersection and back in 1hr41min. Ankle was stiff but ok once I warmed up

Sat trotters..Matcham

Ran from home to trotters so 17k all up. Did roll my ankle pretty bad but came good

Fri 23rd July

Easy 10k

Thurs 22nd July

Easy run 10k. Felt good but tiht ITB

Sunday,,,Hunter Valley Marathon

Got up at 4am. Had 3 slices of toast with Jam & a coffee then went with Nat around 4:45am. We got there about 6:10am. Had a toilet stop then we just fluffed around in the foggy cold until we started.
There were 4 of us together at the 1k mark. Did that km in 4:02 so I let the 3 go & sat back abit. I wanted to do around 4:05 to 4:15 pace. I felt great for pretty much the whole run. Went through 1/2way in 87:28. I kept 4th spot until 30k then was in 3rd place. I knew I couldn't catch the guy in 2nd so just wanted to hold the guy behind me off. I knew he was dying. I started to feel stuffed around 37km at the end of the hill before we cross the road. I still felt ok though and was still holding onto 4:15pace. Not sure what happened but as soon as I got to 39km it all got really tough! This bit is on a dirt path up a slight incline. I got to 41km & my pace had slowed to about 4:40ish. I was coming into the finish & about 50m from the line I saw the guy just behind me. I could hear Charlie & Ken Hickson yelling that he was there. I sprinted that last 50m as hard as I could. I came so close to falling about 10m rom the finish line. Anyway held him off and got 3rd in 3:01:18

Sat

Ran with trotters and was spose to be the round drive. Since I'm doing the marathon tomorrow I only wanted to run really easy. We got to Avoca lake & the crossing was open so I ran with Jason along the beach to Charles Kay then to Terrigal dve & back to Terrigal. Then ran easy home.
I spent the rest of the day driving my girls to Canberra. Saw a client there & ran 4.5km with him then drove back to Sydney to Nat's place then we made our way to my place. Long day!

Friday

Just an easy 10k from Terrigal to Wamberal & back

Thursday

Just ran easy from Terrigal to Forries & back. 12k done. Could feel the leg but it managed ok

Wednesday

Raining this morning so I went to the gym and did intervals of 1k moderate then 1k easy. Got 5x1k moderate done. 10k all up

Tues

Ran easy 10.5km from the Haven to Wamberal & back

Sunday 11th July

Ran 1hr on the road as it was dark then got on the trails at Stromlo and ran for just over another hr

Sat 10th July

Did easy 11k on lake Burley Griffin

Then a bit later I ran another 6k with a client

Both runs were done easy pace

Friday July 9th

On my way to Canberra I stopped at Campbeltown gym & did a moderate 10k in 46:28 on the treadmill

Thurs 8th July

Easy 10 on treadmill as it was raining in 47:40

Wed july 7th

Easy 12k from Terrigal to Forries & back
Leg felt pretty good

Tuesday

Did 2 runs. First just an easy 8k from Terrigal to Wamberal & back

Tonight I did the 5000m on the track. A 3k warmup then did 18:00 for the 5k then a 2k warmdown

Sunday Goldcoast marathon

All went as planned. Got up just after 5am but woke up much earlier. Had 3 slices of toast with Jam and a coffee. We walked over to the start about 2.5k and dropped or bags at the SMC tent. Paced Nat spot on 23:xx for about every 5k to the 40k then she slowed just a bit. Wanted between 3:20 & 3:25 and finished with 3:21:10
Then back to hotel for beer & rest legs in the pool then to surfclub where we had a great night!

Sat in Goldcoast

Ran easy 8.7k around Surfers on my own

Friday

Just ran an easy 11.5k with Nat

Thursday

Felt ok running this morning. Still tight butt/leg & did stop to stretch it a couple of times. Ran from Terrigal to Erina then on the base of Kincumber mtn and back to Terrigal
16.5km all up
Just ran easy

Go to Sydney tonight & fly to Goldcoast tomorrow

Wednesday

Ran an easy 12.5k. Stopped for a quick glute stretch twice

Tuesday

Just ran an easy 12k

Sunday...Woodford to Glenbrook

Ran this as a pacer for Suzy. Drove to her place at Ourimbah and ledt there a bit abter 6am. We got the train from Glenbrook and got to the start just before 9am. It was quite cold. Everything was going great and we were on track for a 1:55 finish until the last 7km. It was then that Suzy started to hit the wall. After a struggle we made it to the end in 2:06

Sat

Didn't want to do trotters time trial so just set off for a 11.5k easy run

Friday

Pretty easy 10k run done at 6:15am

Later had a massage on hamstring, glutes, lower back & psoas...pretty painful!

Thursday

Bit of a long run. Ran 19.5k from Terrigal to Matcham to Wamberal then back to Terrigal. Quite tight in both hip flexors and the injured leg

Wednesday

Just ran easy 10k in the morning

Mid morning did bodybalance

Arvo did a cycle class

Tuesday

It was raining this morning and I really didn't feel like getting wet. Just ran a very easy 10k on the t'mill at the gym

Monday

Just went to gym and did a hard 20min on the bike

Sunday....bay to bay and a PW!

Well a personal worst for me today, but still pretty happy. Picked Alan, Jenny & some other guy up at the finish and drove to WoyWoy. Got a great warmup in doing about 4.5km. Legs & the injury I've had felt great. No pain anywhere. Started thinking I might do a fast time. The start was pretty quick and I just sat on a comfortable pace for the first couple of km's. Was running with Jess (who ended up winning the female) until 4km. Thats when I started to have trouble with my asthma.
By 6km I was on struggle street but was able to still hold a decent pace. Got to 8km and my injury was just starting to flare up but it wasn't too bad. Wasn't wearing a watch so didn't know how I was going time wise.
Got to the 10k & heard 38:15 and knew I was going pretty crap then. I wanted to go through in about 37:20.
Ended up finishing in 46:10. Thats my worst time by 7sec. My best was in 2006 when I did 44:10. I'll get that next yr.

After the race I ran back to get my car.

Still happy with the day.
Got about 29km done all up

Sat

Trotters run this morning. Big mix of road and trails
Map my run had it as 14.5km. Leg was good but could feel it on the hills on the trails. Just ran easy though

Friday and 2 runs!

First run just did an easy 10k and leg was fantastic

I then went to Sydney and met Nat and did another easy 10k from her house and along the M7 and back

Before that I went to the gym & did 30min on the bike

Thursday

Ran a hilly/flat 14k. Felt pretty good. Took it really easy on the hills

At 10:30am did yoga

Wed

Just another easy 10k. Hammy was tight but felt good

Tuesday

Did an easy 10k in the morning then went to gym and did 1hr on the bike

Then had a massage

I've decided not to do any track/speedwork through the week and just use races on weekends as speedwork until my leg is all better again

Monday

Just ran easy 6k then did a cycle class

Sunday long run

Met Adam Jordan at Ourimbah at 7am. Charles Berry was the only other one to turn up.
We all ran together until the hill then Charles backed off. Adam & myself just ran a very easy pace to the intersection & back. I really felt it on the hills. Think the cold weather is causing that. My hands didn't warm up for the whole run. We finished in 1hr51min so it was quite slow. My injury/hamstring was pretty good running at the pace we did but could still feel it
All up just under 21km.
But like I always say....running out at ourimbah doing that run is equal to about 24km

Sat

Started the morning with trotters. Cold morning too. This was Gerry's run. About 11k all up. I ran with the fromt group until we got to Charles Kay then I backed off. Leg was getting tight, and also have the xc in the arvo

The xc was the same as the last one I did out at Warnervale. 6.2km. This time it was a bit more muddy and quite slippery in parts. Last time I did this I finished in 24:00. This time I finished in 23:26. Leg was pretty tight & sore for most of the run. Was good in the warmup & warmdown though

Friday

Did the 6am cycle class then ran 7k on the t'mill

Thursday

Started with an easy 6k running from Erina along the entrance rd then did an hour on the bike in the gym. Cold this morning!

Wed

Went to the gym in the morning and did an hour on the bike

At 10:30am did bodybalance

No 6@6 for me tonight as I had to work. I setteled instead for a recovery 10k. Leg was tight through the run.

Tuesday

Started with an easy 3k before I did a cycle class

Tonight I went to the track. Jono was training at Ourimbah but I didn't have the time to get over there as I finished work not long before 6pm.
I started with a 2k warmup and injury was tight. Track was also soggy & wet.
Found it tough going and the breathing was hard
I did 5x1k with a 200m recovery jog. Did them pretty slow but felt like I was going harder. 3:54, 3:48, 3:44, 3:41 & 3:36
Finished with a 2k warmdown
10k tonight

13k all up today

Monday

Just did a cycle class in the arvo

sunday long run on the M7

Got out running with Nat about 7am. Ran from her house to the M7 which was about 2.5km then ran until 1hr40min. We then turned around and ran back going slightly different at the end. Ran most of the k's around 5min. I think we are on track to get her to a 3:20 marathon. If not 3:25 for sure
3hr24min all up for 39.8km

Sat

Just an easy 10.5k on Lake Burley Griffin. Felt ok, just really cold

Friday

Stayed down in Sydney last night and went for an easy 10k with Nat. Then made my way to Canberra

Thursday

Pretty good run this morning. Leg was ok. Bit tight now & then but not too bad. I didn't really stride out to test it though. Did a 17km run from the haven then to Terrigal & back. Ran up the Senic hwy then through some of the back streets of Erina so it was a pretty hilly run

Wed and I hit the t'mill too wet

Did a cycle class and bodybalance in the morning

It was raining tonight & I am over running in the rain so I setteled for the t'mill

Just ran easy 12km in just under an hour.

Leg was tight but ok in the run but it was pretty good all day

Tuesday 3000m race night

Did a cycle class in the morning

Tonight was race night. Was pretty tight in the hamstring all day so wasn't too sure how I would go. I warmed up by running hansens rd then another 2.5km on the track. So after 8.5km of warming up I was feeling ok.
Did the first km in 3:28 and just tried to hold it. Not sure what my 2nd km was but finished in 10:26 so an average of 3:28km pace. Hamstring was tightening up when I stopped but was good again when I did my warmdown. Did 2k warmdown

Sunday long run

Got out running about 6:45am. Just ran from home to The Entrance and back. 30.5km all up. 2hrs24min58sec or 4:47/km. Ran the first 1/2 pretty easy in 1:14 & came home feeling strong and pretty fresh in 1:10
Very happy with it.
My leg didn't bother me. I know it's there but wasn't too bad

Sat xc relays at Miranda in the mud!

Similar conditions to last yr but not quite as muddy. I decided to race this in barefoot. First time I've done that and it felt great. Just had numb toes!
I did the 2nd leg of the 35+ then backed up to do the 4th leg in the open c.
Did about 14:26 for the first leg. Then about 20min later I went again in the open and did 14:57. Much faster than last yr which was good

Friday

Just ran easy 5k then did a cycle class

Thursday

Having an easy running week this week so did 5k on the t'mill before I did the cycle class. I then did yoga

Leg was good in the run

Wednesday and wet!

First up I did 40min on the bike in the gym. Then did bodybalance

Tonight at 6@6 it was only Charlie & myself who turned up. I just ran 9 laps on my own as a recovery run. No idea how long it took. Got drenched in the down pour! Around 11k run tonight

Tuesday

This morning did a cycle class

Tonight at training we met under the bridge again as Adcock was too wet. We did 6x1km repeats. I started with 4k warmup then the first 2x1km were 1.05km and did them in 3:58, 3:50 then we did 1k on the dot in 3:39, 3:39, 4:00 & 3:43. My leg was pretty tight so I did these easy tonight
We finished with a 2k warmdown

Sunday SMC

Did the SMC 10k run at Smithfield today. Did a couple of k's as a warmup then did the 10k in 37:39 in 4th place overall. Very happy with that time. Speed is getting back there. We then did a 2k warmdown. Could feel the bad leg just slightly at around 6.5k going up this hill. Other than that it was great!

Later in the day I did another 10k but this time easy from Terrigal to Wambie & back

Sat

Did a 11.5k easy run first up

Later I went to MT Tennant to Watch Charlie in the Aust mtn running champs. I ran to the top of the mtn 6k then after Charlie finished I ran back down. Stopping to do some filming up & down

Friday in Mittagong

Was on my way down to Canberra and stopped off at Mittagong for a easy 10.5k run

Thursday and 2 good runs

First up did a easy 10.5km from The haven to Wambie and back

In the Arvo I met Natalie and we ran about 8km easy through some trails in Dural. New location for me to run in. Great trails through there!

Wed 6@6

Did a cycle class first up then backed it up with bodybalance

Tonight I did 6@6. Happy with this. Did a couple of laps as a warmup then did the 6k in 23:34 then another lap as a warmdown. About 10k all up
Could slightly feel my leg but didn't bother me too much

Tuesday in the rain

This morning I did a cycle class


Tonight we were under the bridge. Just a light workout but still done hard. Warmed up by running to the pool and back then we did 6x450m (approx) 1:28, 1:20, 1:21, 1:20, 1:20 & 1:19

Sunday to watch the 1/2

Was up just after 4am and on the trotters bus at 5:10am
Pretty much as soon as we got dropped off in the city at 6:40am I went for my own long run. I went over to Rozelle via a few back streets around Pymont then did the 7km bay run then made my way back.
I watched the first 20 or so runners come in then made my way to the pub.
We were in the pub by about 9:45am with Paul Arthur, Matt Bidwell, Cale, Geoff & Ed then not long later most of the trotters came in

First up I ran trotters. Nth Avoca lake track. We ran a mixture of road, trails & hills over to nth avoca then back up to Wamberal then back to Terrigal. I just ran a moderate comfortable pace. It was 10.65km by map my run

Later in the day I went and did the cross country at Warnersvale. It was about 6.2k and I took a wrong turn. Reckon I ran an extra 50m. Finished in 7th in 24:00
Wasn't feeling 100% and was quite tired

Friday

No running today

Just did a cycle class at 8:45am and another one at 5:30pm
Had a massage today as well

Leg was pretty good today. Still feel it though

Thursday

Leg was feeling good this morning. I set off just after 6am and ran easy to the haven. Did a couple of laps on the oval to warmup then did 20min of running drills.
Then did 400m(1:16), 800m(2:41), 1200m(4:15), 800m(2:41) & 400m(1:13)
Then did 5 lap easy on the oval then a 3k easy jog home

At 9:45am I did cycle class. Felt tired in this
10:30am did yoga

Wed 6@6

In the morning I did a cycle class then went and did bodybalance straight after. Felt great in both

Tonight was 6@6. Again took off easy. In fact I only really went hard in the last lap
Could feel my hamstring but it wasn't slowing me down. First lap was 4:57 so quite slow. Last lap was 4:36. All up I finished in 24:15

Tuesday

Bloody hammy was tight all day. Did a cycle class in the morning and it was fine in that. Even felt a bit better after.
Then had acupunture done and was much better then.

Tonight at the track it was sore to start with. I ran 2 loops of the mile loop on my own when I got there. I stopped a couple of times just to stretch out the butt. Then ran it again at 6pm when everyone arrived. Was feeling good by then. I think I need to warmup really well.
Tonight we did 2x1200m, 2x800m & 2x400m
Did them easy to start with in the first 1200m then went slightly quicker
Times were 4:47, 4:25, 2:57, 2:55, 1:22 & 1:17
Leg was feeling great doing them, just didn't want to go to hard on it
Finished by doing the mile warmdown
About 11.5k all up tonight

Sunday at Ourimbah

Was still a bit tired from the drive home from Canberra and all the massages I did there yesterday!
Got out at palmdale just before 7am. Must've been close to 15 or 20 runners that showed up. I ran with Joel for the whole way. Went harder than last time I was out here but still just a moderate pace.
We ran to the intersection and back. Took 1:41:53 all up. Got to the intersection in 54min then 47min to get back.
That left hamstring had that tight feeling for quite a few hours after

Sat in the Capital

Just ran another easy 10k on the lake. No pain for most of the run. Just felt tight in the hamstrings.

Friday & off to Canberra

Left for Canberra early. Stopped at Mittagong for a 10.5k easy run. No pain!...wooohooo!

Thursday

Bit colder this morning. Great running weather. Ran a 14.8km run from Terrigal to Erina and back. 1hr11min10sec or 4:48/km. Left hamstring was pretty tight but not in the same spot it's had the injury. This was more on the lateral side from the belly of the muscle to up near the the butt. At least it wasn't around the groin/hamstring.

At 10:30am I did yoga

5th may birthday!

38yrs today. Still a young gun!

Got on the bike this morning and rode out to the entrance & back. Rode a good pace doing it in 58:57 30.6km/hr

At 10:30am I did body balance

Tonight I went to 6@6. Decided to go a moderate pace but not too hard. Did the first lap alot slower than I thought in 4:58. Did the last lap in 4:35. Finished in 23:57. Happy with that

Tues

First up did a cycle class at 9:45am

Tonight I did the 3000m at Mingara. Was going to go in the B grade but missed the start so went in A grade. Wasn't too sure if I could do a sub 11min seeing it's been 5mths since my last 3000m. Just ran a comfortable oace for the first 5 laps. Thats when Mark Warren lap me and it was then I tried to pick it up. Was feeling it in the last lap. Not sure what my time was as I wasn't wearing a watch but I think Robert yelled out 9:57 with 200m to go. So I'm guessing I did about 10:40ish which I was stoked with!

Sunday..long long ride

Spent 1/2 the day on the bike today. Left just before 6am & rode to Kotara just taking my time. I noticed my tyre was down quite a bit but had enough pressure to get to mum's at Belmont. I stopped there for about 1n hour and after some coffee, alomnds, toast with jam & 2 cans of pepsi I changed my tube & got going again. The problem I have when I get a flat is my hand pump is shit & only puts about 50psi in the tubes. So I'm riding the rest of the way on really low pressure which makes it a lot slower ride and much easier to get pinch flats. And thats what happenend at Budgiwoi.
I stopped for a quick drink of coke and a cherry ripe bar at a servo at the entrance and back to life again.
Got home around 1:30pm. About 7 & 1/2hrs after I left. I was riding for a total of 5hrs30min or around 27km/hr. 147km all up

Sat state 10k

Up early for this race. Left home a bit after 5am. The race got started at 7:45am. Great weather conditions for racing. Had a bit of drizzle, no wind & not to hot or to cold. I didn't wear a watch & just ran on feel instead of time. It's a 2 lap of a 5k circit. Flat & fast. When I say flat there are some slight rises in there. Felt them mostly on the second lap
Got through the first 5k in 18:40ish and finished in 38:28. So a lot slower the second lap. Injury was pretty good but could feel it after the 1st lap

Friday flat tyre!

Rode out to the Entrance and got a flat. Got it changed in about 5 or 6min. The ride I did was pretty easy. Legs felt great all through it

Tonight I did a cycle class not pushing myself too hard.

Leg had that tight feeling all day

Thursday

Rode to Magnetta Shores and back in 1hr23min for just over 40km. Legs felt great for most of the ride. Was getting a pain sensation in the last 15min

Wednesday

Short on time this morning so went to the gym and did 50min on the bike

At 10:30am did body balance

Tonight I ran 6@6. Took off really slow doing 5:24 for the first lap. I just picked it up each lap. After 3 laps leg was getting sore but didn't stop me

Finished in 24:36

Tuesday

First up went for a 40k ride to Magnetta shores & back. Took 1hr22min. Just under 29km/hr.
Hamstring was getting quite tight after about 30km

Went to the track tonight but had to leave early at 6:45pm to go back to work

Did 5x400m at a comfortable pace. Wanted to do 37:30 10k pace which would be 1:30 400's
Did them in 1:34, 1:30, 1:30, 1:27 & 1:28

Sunday at palmdale

Leg was tight but not too bad when I woke up. It was raining lightly. I got out at Orimbah at 6:30am and Mark, Tara, Ian, Martin & Mick were there. Then I found out they changed it to 7am run so we all waited until Adam, Marg, Baz, Ken, Angnus and about 3 or 4 others turn up. Must have been about 13 or 14 of us there. Ran slow to the hill then I plodded up that. Then I ran with Agnus to the roundabout where he ran back. I then just kept Adam, Mick, & Ian in my sights. Saw mark flying back. I got to the intersection in 55:36 and ran back in 49:50. 1hr45min26sec all up. It was quite slippery out there so had to take my time going down the hill.
Legs were feeling good in some stages then tight & sore in others.
Got home and straight into a radox bath!

State Novice 10km at Ramsgate

Before I did this race which was at 3:15pm I went down to the camping expo. That was a good warmup for my feet!
I had a goal of finishing this race without that injury pain coming on & hoping to go under 40min. Last yr I did just over 38min
I didn't wear a watch so had no idea what my time was. I was pain free untill about 4km then could feel that injury. That made me slow down quite a bit. I was thinking I was going to do about 41min so was happy when I saw I done a 39:45. Not too bad for 4mth off running and racing with a slight injury pain.
I did a 4k warmup then a 3k warmdown. So about 17km done all up

Friday

Ran an easy 10k from home to Tumbi roundabout and back. Did that in about 50min

In the arvo I did the 5:30pm cycle class

Thursday

Went for an easy 10k in about 53min

At 10am I did yoga

Wednesday

In the morning I set off on the bike and rode 30k in 1hr1min

In the arvo I did 6@6. Felt good for the first 3 laps then leg started to get sore. Finished in 23:57

Tuesday

Legs were still sore from the sat run!
Went to the gym and did the 6:15am cycle class

In the arvo I went to Adcock and took my bike. Rode 17k in 30min just cruising around. Then did speed session. 2k in 7:25, 1k in 3:37, 500m in 1:37 then 1k in 3:31

Could feel my leg in the 2k but was good in the rest

Very happy with it tonight

Sunday long run

Very sore quads when I took off. Got going at 5am as I had to drive my kids back to Canberra. Ran to LongJetty & back in 1hr59min

Sat...trotters Captain cook lookout 16km hilly

Had around 10 beers last night so just to be able to wake up was an achievment in itself!
Just ran easy pace and it looked liked everyone else was too. Was feeling great until 30min then glutes got tight. This is the first time I've run this course & liked it. Road, stairs, trails, beach and hills!
Took 1hr25min on the dot

In the arvo I went to the xc and my 11yr old did the 1.5k in 8.25ish. It was her first ever run/race. I did it with her as a warmup then did the 5.4k. Came 14th in 20:42. Wasn't too fare behind Ian. Felt good for the first lap then had tighness in the second

Friday

Cycle class in the morning

Thursday

Gym in the morning & did 90min on the bike

Wednesday

Went to the show today with the girls. Before that I did a 40km ride from Terrigal to Magnetta shores and back. Was wondering why I was going so slow. My tyes were down on the pressure

Tuesday

Just a cycle class in the morning

Sunday

Long run around Lake Burley Griffin. 22.5k in 1hr48min. Tight in the leg after 5k

Sat

Just an easy 10k on lake burley griffin. Again felt quite good

Friday

Drove to Canberra to Pick my girls up. Stopped off at Mittagong for a 10k. Felt good in this. Best I've felt in a long time

Thursday

Did a run at the haven doing 20laps of the ring road. 11k in 49:57.

Leg was good for most of the day but did get sore at the end. I did a cycle class at 5:30pm and it felt much better after that

Wednesday

Just did a t'mill easy 10k in 49min. Leg was okish

Tuesday

Left Stawell and headed home today. Charlie & I got out at 6:30am for a 12k run. ran the first 6k in 31min and the second 6k in 27min. Had to slow around 9k as my leg started to get a bit sore

Halls Gap to Stawell....26k

Left around 8:45am and took 2hrs8min38sec to run in there. 26km in total. Left leg was tightish but ok.
Happy with the run

Sat

Got up about 7:30am. Went for 57min run in quite cold conditions. The rest of the day was spent in Stawell watching the races. Injury was quite tight after the run but came good as the day went on. Not right to run fast or race yet though but it is improving at a rate that I'm happy with.
Loving it here!

Friday and we made it!

We got up about 5:30am and made our war to Tiger checkin. We were the first in line at 6:20am. 25min before it opens! Was only a few min later and the line was getting quite long. Looks like others had the same idea!
I was the first to checkin.
Got to Melbourne then in the hire car and made out way to Stawell. Got there and Jono, Charlie, Josh & myself set out for a run. They ran 15min the turned around. I went 30min then turned around and ran back in 27min. So 57min for me all up.
We then made our way to Halls gap where we are staying. We went back in at 7pm to watch the auctions

Thursday....just want to get to Stawell

Up about 5:30am. Got picked up at 6:20am then to the train station. Get to the Airport & start lining up at 8:45am. Still had 1hr before the checkin closed. At 9:10am this woman comes up to us & say's our flights been cancelled! Next flight tomorrow morning. We end up booking in at the formula 1 for the night.
After getting a bite to eat we made our way to Bondi jtn on the train and Jono, Charlie, Josh & myself run from there to Centenial pk where we did 2 laps then ran back. 49min for that. Josh & I then went for another 11min to make it the hr. So I reckon we got 12k or a bit more done.
I could feel the injury but no pain. Really happy with the run

Wednesday

Up and to the gym for a 10k run on the t'mill in 44:23. I then did a cycle class then weights

Later I went back & did another cycle class

Tuesday

Happy to do another pain free run. This time went on the t'mill. 10km in 48:23.
I then did a quick lower body resistance workout then got in the sauna for 10min

Tonight I did a quick leg strength workout then did a double cycle class

Feeling quite good

Monday

In the morning I had accupunture done then in the arvo I did the 5:30pm cycle class then did a quick weights workout before I went back to work to do some massages

Sunday...long run then a ride

Started at Terrigal beach & ran up the entrance rd to wyong rd then down tumbi rd & back to Terrigal. 23.5km in 1hr59min34sec. I stopped once after 13km to have a quick stretch. Really happy with this run as I felt great trough it & fantastic afterwards.
I then got on the bike & did a 65km ride but I was stuffed in this! I forgot to take fluid with me & had to stop twice at a shop. Once at 45min then again at 85min. All up I averaged just under 29km/hr. Finished in 2hrs16min

Sat trotters time trial

Went off really easy just sticking at the back of all the other runners untill we turned onto Ocean view dve. I was feeling ok so I put in a bit of an effort. Kept it up untill the 4k mark which I got to in 20:40. I could then just start to feel tight in the injury so I backed off. At the 8k mark I just held onto some other runner that I don't know then I sped up a bit. Was going quite hard in the last 1.5km. Finished with no pain & feeling good in 43:57

I then went to the gym and did the 8:45am cycle class

Friday

Went for a 10k run. Felt pretty good but still tight feeling. Later I went to the gym and did weights then a cycle class

Thursday

Started the morning doing some running with a client around the haven. I would stop after one lap but did 5 laps all up so around 2.7km. Ithen went to the gym to see how I would go for longer. Ran 10k in 49:40. First 5k was done easy in 25:57 the 2nd 5k in 23:43. I then did about 20min of stretching. Hamsrting was great for the first 5k then I could start to feel it. Wasn't too bad but could def feel it.

Wednesday

In the morning I did a 3k run on the t'mill (felt ok in that) then did weights then a cycle class.
In the arvo I did 5k on the t'mill in 23:40 then a cycle class. Hamstring was tight afer that

Tuesday

Hamstring was better this morning but still tight.
Went to the gym and did 5min bike the 5min t'mill and repeated that for 1hr. So did 30min bike & 30min t'mill. The 5min on the t'mill I ran 1.05km, 1.06km, 1.07km, 1.08km, 1.09km then 1.15km
I stretched abit before & after. Hamstring/groin/hipflexor all felt good. Still abit tight but no pain. All a positive sign!

In the arvo did a cycle class

Monday

Hamstring felt pretty tight from yesterday. I did a strength workout in the gym today

Sunday

Got out to attempt another run. Managed to do 36min then noticed injury tighting up but before that it felt great. I stopped & stretched then ran back plus did a little bit more. Just took my timr running 15.5km in 1hr18min so not fast at all.
I then got on the bike and rode a very hilly 57km in 1hr55min. Hamsrting was very tight until I stopped at 56min & stretched groin then felt good again

Sat

Started the morning by going to trotters. I didn't want to risk running the 15.5k run so I went off on my own & did the flat 10k. I was really happy with the run & the recovery. I stopped at the turn around and did a quick stretch then my legs felt great for the rest of the run. It was 10.5k from the car park rtn to car park. I did it in 51min6sec.
I then went and did a double cycle class

Friday

Went to the gym about 8:15am & had a go at running on the t'mill. I got 10k done in 49min. I then did weights

I went back later on & did the pm cycle class

Injury has been a bit sore on & off all day

Thursday

In the morning I went to the gym and did 1hr20min on the bike then did a 2k run

Later I went back & did the arvo cycle class

Wednesday

Went to the gym and started off running 2k on the t'mill in 9:35. Hamstring/glute was great. Again could feel the difference but no pain at all. Might had been different story if I went for 10k.
I then did strength wotk then a double cycle class

In the arvo I did another cycle class

Tuesday

First up did a 30.5km ride from Terrigal to The Entrance & back. Felt good in this. Can still feel the diference in the 2 glutes/hamstrings but the injured one (left)was just "different" not painful. I did this ride 6min faster than I've done in 57min23sec. Thats a bit over 31km/hr so I rapt with that!

Later I went back into the gym & ran 2k on the t'mill which felt good then did strength work with the swiss ball then did a cycle class

Sundays long ride

Was waiting for it to get some light. Wish daylight savings would hurry up & end!
Around 6:40am I set out from WoyWoy & rode up the F3 to Lake Munmorah then to the Entrance where I stopped fr a cherryripe & a 600ml bottle of coke, then on my way to Terrigal then along Terrigal drive & to Umina then back to WoyWoy. 120km in 4hrs8min. Just a tad under 29km/hr. I did take my time at the start. Injury went through stages of feeling good & stages of feeling tight. After I stopped at The Entrance it was feeling pretty good.
Good news I felt good in the hammy for the rest of the day

Sat

Went to the gym and did a double cycle class

Friday

Shoulder alot better. Went to the gym in the morning & did 1hr20min on the bike.

In the arvo I did the cycle class

Thursday

Shoulder wasn't feeling too bad. Just went to the gym & did 1hr on the bike

Wednesday & that damn shoulder!

All I managed to do was quite a big ocean swim. 54min into a 60min swim out at Terrigal (haven end) my right shoulder decided to dislocate AGAIN! I was stuck out there in my wetsuit & no other swimmers around at the time. I tried to pop it back in while I was out there but it wouldn't budge. I very slowly made my way back to the haven beach tring to pop it back in on the way. God damn painful I was screaming in some stages. Took about 10min to get into shore & straight away these other swimmers came to my aid. They heard me screaming but since I didn't answer they thought I must've been ok. I got them to get my phone out of my car & I rang Dad. He came & we were about to leave for the hospital but after going over the first speed hump I told him to rings the ambo's. The pain was intense!
The paramedic got there in about 10min & I didn't have to get taken to hospital. He just gave me the green whistle thing to take the pain away but that didn't work so he gave me a shot of morphine.
Another off duty ambo was walking his dog & stopped to give him a hand. They had to lie me down on the bench, move my arm this way & that way then it slid back in there.
One of the most painful things I've gone through in a long long long time!
Have decided to get surgery on it to fix it for good.
Went to dr's then went for x-ray which I pick up tomorrow. In a couple of weeks I get ultrasound on it then see a specalist then go on the waiting list for surgery. It's going to take some time befor I get it done so I guess I'll just have to lay off the swimming until then. No way in hell I'm risking going through that again.
Good news is my leg injury feels great today. This force rest will do it wonders I think

Tuesday

Injury was pretty sore all day yesterday. Feels like it's taken a step backwards. I think I might had pushed it too hard last week with the running.

I did a 6:15am cycle class then made my way to Terrigal beach and swam for just under 2k in 37min. (1.74k by mapmyrun)Saw 2 stingrays & plenty of fish over near the haven end.
Water was much colder than it's been. I was intending on going longer but was starting to freeze out there. Could be time to get the wetsuit out

In the arvo I did the 5:30pm cycle class

OMG! I did an ocean race!!!!

After getting home about 11pm last night from driving back from Canberra & doing 9 massages there yesterday I wasn't too sure if I'd be up for this race. Alarm woke me up at 6am & 10min later I stumbled out of bed. Thought yep! lets do this bloody thing! The race started at 10am so just after 7am I left home & headed to Caves Beach. Got there about 8am and paid my $40 to swim 1.5km.
Took my bike with me & went for a 15min ride to warmup my muscles then made the walk from Caves Beach to Spoon bay in bare foot, swimmers & holding my goggles & my green swim cap. Bit different than my normal attire that I'm use to for races. Got to the start about 9:40am & had a bit of a swim to get use to the water. It was pretty warm but the surf was rough. At 10:12am we lined up on the beach for a sprint to the water. Then it was puch & shove, getting kicked in the head, punching people & all sorts of fun stuff. Was kinda feeling sea sick midway through. Looked at my watch & I'd been swimming 8min. I had no idea where the hell I was I just could see swimmers to my left & swimmers to my right so I figure I was heading in the right direction. People were starting to pass me but I just kept in my own rythem.
Next thing I could see we were heading into the beach & was pretty happy about that!
Got near the shore then had to run/sprint to the finish line. What a strange feeling after all that swimming to get out & run! I feel over, got back up & crossed that line in 31min.
Just happy to ha ve done it!!! yay!!!
I then got on my bike & rode 45min

I really loved the feeling of racing again. Even though I'm not a fast swimmer & have no hope of getting my age place as I do alot with running it felt great out there. I'm ready for another one!

Sat

Had another run this morning 11.5k starting near the yaught club to Weston Park & back. Went trogh stages of feeling tight in the left leg then feeling great. Anyway felt it for the rest of the day. Thinking I should've taken the day off running

Friday & off to Canberra

Left for Canberra early & stopped off at the gym at Campbletown. Got on the t'mill & ran 10k in 48:30. I then swam 1k in the pool.
Then kept on driving & worked for the rest of the day

Thursday

Went down to the haven and ran a little over 6k in 31min. Did 2k on the road then 2k on the grass then about 2.2k on the road again. I could feel the hammy but it eased up as I got into the run. Even though it eased up I could always feel it on each thud that my left leg hit the ground. Still I was happy with that run. I then got straight on the bike intending to ride for 1hr around Terrigal & Nth Avoca riding all the hills. Didn't much into it when it pissed down with rain so I cut that short as it was too slippery on the roads.
Thought that I'm wet enough so swam from the haven over to Terrigal beach in 10:48 then turned around & swam back in 9:48. About 1k all up in swimming in around 20min

Then had to train a client then after that it was to do the 10:30am yoga class

Getting better at long last!

In the morning did a 53k cycle to Norah head and back starting from the haven. Rode easy out then tried to go hard coming back but had quite a strong head wind for most of the way. It's really tough riding into a headwind! It took 55min to do 26.5km so about 28km/hr. When I thought about how strong that wind was I was happy with the ride.
Didn't do bodybalance as my shoulder had a bit of an ache from when it popped out last Sat.
My hamstring is feeling the best it has felt since November! No pain at all in it for the first time! I think that tens machine is doing wonderss. Ive got it on my shoulder as I'm typing this

I had t work tonight so about 3pm I did a 10k run on the t'mill. I could feel the hamstring but it was ok to run on. I started with it set in 5:13 pace for the first k then 5:10 for the second 5:07 3rd km, 5:05 4thkm, then 4:57, 4:55, 4:50, 4:48, 4:43, 4:38 then up to 3:58 for the last k.

Tuesday

In the morning I did a 30.5k ride to the entrance & back in 1hr3min 28km/hr. It took me a while to get into it. Went quite slow at the start

Later did a cycle class

Sun and a long run

Had the tens machine on my leg alot yesterday & it felt quite good this morning.
And I didn't want to put any stress on my shoulder I thought a long slow run might be better than a long bike ride.
I was staying at Woywoy so I ran from there to Blue tounge & back. I just ran 1hr out then turned around. Last time I ran from woywoy for 1hr which was about 3 or 4wks ago I got to Adcock park. This time I made it to Adcock pk in 53:30 so 6min30sec quicker. I did stop a few times & stretched my injury out.
I got bak in 2hrs40sec. 23.8km by mapmyrun so about 5:05k pace which I was really happy with.

I could feel the hamstring tight & sore all day though

Sat and a new ouch!

Got to Mingara pool at 6am and had 3k (60laps) in mind. Was going well until my 52nd tumbleturn & my shoulder dislocated! Was in the pool trying to get the thing back in & thinking it's not happening. After about 2min I was going to call the life guard over then "clunk" it went back in. What a relief!
Got out of the pool then had to go train a client then do a massage. I still got through those ok but it did ache quite a bit

I then went to the gym & got 8k on the t'mill in 38:39. I started on 6min pace & built it to 4:25k pace

Relxed my shoulder & for the rest of the day

I went & bought a tens machine yesterday & have found it UNREAL!!

Friday

Was on the bike at 6:40am. Did a hilly ride. About 38k in 1hr20min (28km/hr) Rode to Wyoming & back then did a few more hills around Terrigal when I got back. I then ran to the beach & swam about 1.2k to the haven & back. Did a few sorta sprints on the haven beach. Did that in 24:50 then I ran back home again.

Later did 5:30pm cycle class

Thursday

Rode from the haven to the entrance and back. 32k
I then ran 1 lap (400m)of the oval

At 10:30 I did yoga

Wednesday

Went to the gym and 1k on t'mill then a cycle class. After that did body balance

I went in again later and did 5k on t'mill then the cycle class

Tuesday

Went to the gym for the morning cycle class. Then went for a ocean swin. I reckon. I think it was about 2.25km & did that in 48min

As I has to work tonight I went back into the gym a little bit later & did 20min on the bike then 5k run in 27min

Hammie was much better than it's been for a while but still can't stride out

Monday...new shoes

My new Mizuno elixer's came today. Also ordered Mizuno spikes for when I get back to the track. Got both pairs for only $190 delivered.
Managed to get a bit of spare time in the arvo so went to the gym & did the cycle class then did a slow 5k in my new shoes. Felt good but hammie still saying plod along!

Sunday & I get a blow out!

Planned a 100k bike ride. Well I got to 30k into it and got a flat tyre. Had that changed in about 10min & was off again. Got to 47.5k when BANG! My rear tyre had a blow out! Well that was the end of that. I tried to ring Dad to pick me up but no answer so I rang Mum. She came to my rescue! I'd done that 47.5k in 90min so was travelling at 31km/hr. When I got home I went into the gym & got on the t'mill. Managed to get 18km of pretty much pain free running. Did 5k slow in 28min then had a stetch. Then did another 5k in 27:30 then stretched again then another 5k in 25:40 then stretched again then did 3k in just over 15min. I was going to do an extra 2k to make it 20k but could just start to feel the hammie so I stopped. Could feel it doing movement when I'm not running like bending over but it felt great running on the t'mill.

Sat

Just went to the gym & did 1k run then stretched then did 5k run slow pace then 30min on the bike then another 2k easy run

Friday...what a big long day!

Up at 3:50am. In the car & on my to Canberra at 4:18am. Got to Campbeltown gym & did 30min on the bike then swam 1k. Back in the car to Canberra. Rest of the day was spent working then took my girls out at 7:30pm. It's now 10:44pm & I'm bloody tired....BED!!!

Thursday

After I finished training my first client I went straight home & was on the bike by 7:20am. Rode to Toukley & back. Had a great tail wind & got to the roundabout at Toukley/Norah head in 48min. I was just cruzing along. Around 32km/hr for the 26km. Coming back was a different story altogether! Strong head wind the whole way. Took 59min to get back. Around 26km/hr. All up did 52.1km in 1hr 47min. A bit over 29km/hr on average for the ride.

Tonight at 5:30pm I did the cycle class

Early start tomorrow. Up at 4am & off to Canberra. Will stop at Campbletown gym & to a bit on the bike then swim about 1k in the pool there. Just to break the trip up a bit

Wednesday

First thing I noticed when I got up was how much better my hamstring felt. I did put tiger balm then the thero skin on it & slept with that on until about 2am when I took it off.
Got up just before 6am & after a coffee I got on the bike about 6:30am & rode to The Entrance & back. Didn't go hard but did have a tail wind so made it there in 28min. Took about 5min longer to get back with a strong head wind. Finished in 1hr3min for 30.5km
I then went to Terrigal beack & swam over to the haven & back. Again taking my time. I swam into another swimmer out there. That was 1.1km in 24min. Like I said I was taking my time. Water was so warm. Didn't wear a wetsuit.
Then worked

Then 10am did bodybalance then worked again.

At 4pm went back to the gym & did a mixture of 2km on the rower (9min27sec) butt gets too sore on that stupid thing!
then ran a slow 1km. Time very, very slow! Then did 30min on the x-trainer then 20min foam rolling then did the 5:30pm cycle.
After that it was back to do another massage

Tuesday

Hamstring tight today. First up went for an ocean swim/ Swam with my wetsuit on. Has more buoyancy so it's faster to swim. Swam out to the little bouy then swam towards thr larger yellow one near the haven. Did 18 repeats between them then swam back in. Approx 3k done in 1hr. I went in the gym a bit later & did some light stretching & foam roller work.

Tonight I went back in and did a mixture of the rower & x-trainer & did a slow 1k which I could really feel the hammie. Then did the cycle class. Felt better after that in the hamstring

Monday rest day

Just worked today. No riding, no swimming, no yoga, no body balance & of course no running!

Sunday long ride

Got on the bike about 6:30am. Rode up to Warners Bay in Newcastle where I had a 15min stop at a service station for a snickers bar & a frozen raspberry drink. I then rode back but went slightly different way back from warners bay to Belmont.
All up I rode 142km in 4hrs37min. I did stop the watch when I had that break. My feet were so sore when I got off the bike. Might need to look at getting wider shoes. Other than that & a sore right wrist from holing the handle bars I was feeling good. Knackared, stuffed & tired though!
Really enjoyed the ride

Saturday

No running trotters for me as I'm giving this injury a good break from running. Instead I got to mingara pool about 6:15am & did a 2km swim in around 38/39min.
I then went to the gym & did the cycle class

Friday

Drove to Mingara and the plan was to do a bike ride then a swim. Got the ride inand rode 45km in 90min then forgot the school swimming carnivals are still on so I drove to Terrigal & did a 1km ocean swim swimming from the club house out to the little bouy then over to the haven where I did a quick jog on the beach then I swam back.

That arvo I did the 5:30pm cycle class

Thursday...good ride

Went for a 55km ride from WoyWoy to Terrigal loop via Springfield. When I got back to WoyWoy I went about another 10k to Umina & back. Quite a hilly ride & lot's of traffic. Had a lot of start stopping. I did stop my stop watch on the lights though as I would do that If I was running. Took 1hr55min or about 28km/hr on average

After the ride I went & did yoga

Wednesday

Up out on the bike just after 6am. Rode easy from Terrigal to The Entrance then back to the Haven. I then had a easy jog on the grass oval in bare feet. Ran 2k (5laps) in abot 1:40-1:50 each lap. Felt good in that. I then rode home. About 32km on the bike in about 1hr5min

At 10am I went & did body balance

I tried to do 6@6 tonight. Did 3 laps as a warmup & felt great in that but when we got going I could only manage 2 and half laps when I had to stop. Bit annoyed but needs more time.

Tuesday

Up early and made my way to Mingara pool. Swam 2k in 38min. I swam intervals but wasn't going too hard in each of them
I then got on the bike & did a 49km ride from Mingara then along the F3 to Wyong & back to Mingara.
Then went to the gym for some weights. That filled in quite a bit of the morning.

Around 5pm I got back on the bike & rode to adcock pk. 14km in 26min Did the mile warmup with Jono, Charlie etc but Hammie was quite tight in that. I then did a couple of laps of the velodrome as a warmup then did 10x500m in 41sec & 40sec. Then did a 10 lap warmdown. After that I went for a 400m lap of the track jogging. Hammie was good in that. Then made my way home. Took my time going home in 28min

Monday

Went to the gym for the 5:30pm cycle class

Sunday...long run & a long ride

Got out running just after 6am. Ran just over 24k in 2hrs16min. Quite hilly. 5:37 pace. Hammie was great until 1hr20min when I ran up this massive hill near Charlestown. Stopped & stretched it out. Still can't stride out but really happy I was able to run that long. Def better each week.
After a quick bit of toast & 2 cans of coke I got into my cycle gear & rode from Belmont to Long Jetty stopping at a servo for a snickers & a slushie....yummmm! Was pretty stiff in the legs by then & was glad to get off the bike for a bit. It took 1hr34min to get there but I wasn't going too hard. Saw Ben St Lawrence running over The Entrance bridge.
I then made my way back. This time going a bit harder. Got back in 1hr 23min. So just over 92km in a little over 2hrs58min. Longest I've ever rode on a bike in about 10yrs. So very happy with it

Sat memorial run

Trotters first up. I then went to the gym & did cycle class then had a sauna.
After that I went to WoyWoy pool & swam 2km. Did it in 250m intervals. Didn't go hard in them just kept having a quick break. Swam that in a little over 36min

Tonight I made my way to Newcastle to watch the Hunter Track Classic. Great racing! 3000m saw Ben St Lawrence take it out in 7min55sec! I stayed at Mum's in Belmont

Friday

Got out the door for a 10k run just after 5am. Ran it in 53min. Not too much pain but still can't stride out. Felt more tight today.

Around 11:30am I went for a 33k easy ride from Terrigal to The Entrance via Toowoon Bay. Just cruised along

Tonight did a cycle class

Thursday

Went for a 10.2k run from the haven to just past Wambi cemetery & back. Again could run easy with no pain but if I tried to speed it up it would start to hurt. Did that in 52min.
Around 12pm I got on the road bike that I'm going to buy off Michael & rode from Terrigal to The Entrance & back. Around 31km in 1hr3min.

Tonight I went to the gym to do a cycle class. The difference between cycle class & riding the road bike is in the cycle class we do intervals. I find it hard to do intervals with the traffic.
After that I spent 15min in the Sauna

Back at 6@6

Felt good in the hammie this morning. Got to the gym in time to do the 9:45am cycle class. Felt tight in bit's & pieces. I then went straight into body balance & felt normal in the hammie in that.
I then tried to go swim for 2km at Mingara pool but they had school swimming carnival on so I thought I might go for an ocean swim but it was rough as gut's. Then grabed the surfboard walked down to the beach & saw heaps of blue bottles on the sand. That's it I'm not getting wet today!

Tonight I went to 6@6 for the first time this year. Wasn't sure if I'd finish it all. Was thinking I might only get 4laps done.
Did 2 slow laps as a warmup & felt good in that. Ran the 5 laps in 28:14 so about 4:42/km I was happy to do under 30min.
Just ran with Wayne & Claire. Felt good in the injury until the last lap. I had to slow up even more then. After the run we did a 1 lap warmdown & felt great in the injury in that
All a good sign

Tuesday

Felt tight & sore in left hammie when I woke up. Went to the gym a bit after 7:30am & it was feeling better by then. Got on the t'mill & started off at 6min pace (10k/ph)and after every 2min put it up 0.1km. Ended up running 10km in 53:25. I was runn 4:40 pace by the end. Leg was sore after run & stayed that way for most of the day. I went back late afternoon & did an hour on the bike & felt great on that & fantastic afterwards

Muzza's memorial run

6am & was happy to be out there running for Muzza. We all stayed in a group until the first big hill. I ran with the front group...(well Bazza was long gone) but the rest of us stayed together for quite awhile. I was feeling tight but pretty good until 45min into the run. Thats when I noticed the tightness getting tighter. Just had to back off every now & again. Stayed then same until 1hr 17min then it went through this next stage of tightness. I slowed down some more. It was great to have some people set up some drink & lollie stops for us. By Matcham I was just plodding along running the rest of the way on my own. Finished in 1hr55min
Decided 8am was a bit too early for a beer...hahaha
After the run I went to the gym for some stretching & spent 30min in the sauna. That loosened my hammie up heaps

Felt really flat for the rest of the day. Went to the pool about 1pm thinking I might get 2km of swimming done but after 250m I'd had enough!

Right now as I'm writing this at 7:30pm my hammie doesn't feel too bad. It's recovering well so thats a good sign. Last Sunday I ran 20.5km in 2hrs so to do 21km in 1:55 is good. Also to have no extra tightness after running the time trial yesterday is also good

Sat & trotter 10k time trial

Just went on feel. got through 1st k in 5:05 & went through 2k in 9:38. Held that pace until 4k then started to feel the hamstring getting tight. I slowed down & went through 5k in 23:59. Had to slow again at 6k & again in the last k. Overall I was happy I could complete the run in under 50min. (48:48 I think) Thats 6min faster than I could do earlier on in the week. My fitness felt fine. Just broke into a light sweat but the striding out is what I can't do.
I then went for about a 1km ocean swim. I was going to go longer but I think there were sea lice out there as I kept getting stung.

Then made my way to the gym for 20min on the bike then weights then a 20min sauna

Friday

Took it easy today, Just a cycle class at 6:15am then a 5k run on the t'mill in 27min. Was going to go 10k but it was niggling me. I then spent time in the steam room/sauna

In the arvo I went back just for the sauna. I can feel that's helping alot

Thursday - one if the better days

Finally my leg felt good for most of the day, felt good getting out of the car & got better as the day went on.
I went to the gym about 7:30am & did 1hr on the bike then some weights then 15min in the sauna.

Tonight I went in just for the sauna & steam room. Spent about 25min all up in them. Legs feels the best after that
Can feel it improving.

Wednesday

Got to the gym in time to do a double cycle class. Then did bodybalance. Was starving after that!

Later I went back to the gym & ran 10k on the t'mill. Tight but not sore while running. Sore when I stretch it though. Ran that in 54;50. So it's slow but the fastest since I've injured it.
I then did another cycle class then 10min in the sauna

Tired, stuffed & ready for bed now!

Tuesday Aussie day

Managed an hr run. Again slow. Could be 11k
I then got on the bike & rode a bit over 30k from WoyWoy to Lisarow in just under an hour.
Then off to the pool for an easy 3k swim in just under an hour

Monday

Went to the gym first up & ran 1k the did 1hr on the bike the another 1k

In the arvo went to the gym again and did 2k on the t'mill in 9:50 then 20min on the bike

Sunday &first long run in 5 weeks

Went for a very slow 2hr run. Slow again. Can't stride out at all. About 20.5km in total

Sat time to get up to date

Managed to do trotters. Sad day with the passing of Muzza. He will be sadly missed. It was the Fuji run & I chose the soft option. Around 11km done in just over an hour. It was still magic being able to run outside even if it was mega slow!

Not long after I went to WoyWoy pool & swam 4kmin 1:19:58

Friday & first run outdoors in almost 5weeks!

Ran from home to the tumbi roundabout & back. 10k all up. Can't stride out but was happy to do it with no pain. Again ran really slow in 57min

Lunchtime I went to Mingara pool & did a 500m warmup in 9min14sec then did 10x50m repeats with a 50m easy swim then 1min recovery. Times for those were 42sec, 42sec, 42sec, 42sec, 43sec, 42sec, 43sec, 44sec, 44sec & 45sec. Then did a 500m recovery easy in 9min 46sec

In the arvo I went tot he gym & did a weights session then a cycle class
After the cycle class had a massage (painful!)

Hoping to slow run with trotters tomorrow then an ocean swim

Thursday

Went to the gym first hing & managed to do 10k on the t'mill. Done slow in 55min. Then did 20min on the bike quite hard

At lunchtime I walked down to Terrigal beach & swam oiut to the little bouy & back

Wednesday and still not quite right

First up went for an ocean swim at Terrigal. Swam out to the little bouy went left out to the big yellow cone bouy then swam over to the othe big yellow cone bouy near the haven, turned there & swam back to the other big one turned & back o the haven side then back to the little one between the two then swam back kinto shore. I reckon thats about 2.2k all up but not sure. Took 41min.

I then went home and had a shower then into the gym for the cycle class at 8:45am. Didn't do bodybalance as I just ran out of time.

In the arvo I went back in to the gym & tried to run again but after 1.5km I stopped. I could've kept running but it was niggiling so I got on the x-trainer & did 50min on that then a 1km on the rower in 3:53 then did the 5:30pm cycle class followed that with 10min on the foam roller. I'm syre the sciatica has cleared up it just seems to be the hamstring now

Tuesday...first run in 30days!

First up went to the gym & did a cycle class then did another 30min on the gym bikes after that, then did some strength training.

Tonight I did a 10k very slow (56min) run on the t'mill. I could feel the leg around the hammie & a bit in the groin but the butt seemed to be ok. I ran in a thero skin and I think that made all the difference. I then did a really tough cycle class & injury was fine in that. Finished with 15min of stretching.

I have tomorrow off work so....The plan tomorrow is a 7am ocean swim for about 50min then the 8:45am cycle then 10:30am bodybalance then a run in the arvo before doing the 5:30pm cycle class.

Sunday

Quite seedy from alot of beers last night. Struggled out of bed about 6:15am. After a slice of toast with jam & a coffee I got on the bike & rode from WoyWoy to Terrigal to Erina back to WoyWoy then to Umina & Ettalong then back to WoyWoy. Was just short of 60km. Did that in 2hrs 3min
I took my time on the ride as I wasn't feeling the best

Later just befor lunch went to the pool & swam 2k slow in 38min

Sat

Went for a 5:45am cycle to The Entrance & back. Rode back via Shelly beach. That took around 1hr. I then went dow to Terrigal beach & swam out to the little bouy went right to the bigger cone type bouy then did 10 repeats between them then swam back in. That took about 35min.

Had a bit of a snorkel around lunch time for about 1hr then rode the bike from Terrigal out to WoyWoy. That took 45min

friday & starting to improve!

Went to the gym first thing & ran 1k on the t'mill in a little over 6min. I then did a really tough cyle class. Then did another 1km on the t'mill in around 5:30

At lunch time I went to WoyWoy pool & did 10x50m intervals with an easy 50m swim then a 1min recovery. Started with a 500m warmup in 8:59. The sprints were mostly between 42& 45sec. Finished with a very easy 500m swim in 9:51

At 5:30pm I did another cycle class & did a 1k on the t'mill

Then after all that got a massage.
The injury felt normal again after the massage. YAY!

Thursday

Off to gym at 6am. Got on the t'mill & managed to run 1k in 6:47! Ok ok it was slooowww but I was running. Then smashed myself in cycle then another 1k on the t'mill. This time I went a bit quicker. I did some butt kicks & high knees, short strides & long strides. Pretty much just tested out my leg. The last 100m I put it on a 8deg incline. Got that km done in 5:30
Then did some weights & spent 10min in the steam room.
Leg heaps better now but still can't stride out or run fast
It only hurts slightly getting out of a chair

Wednesday a just a little run!

Gym first up & did 5min on the t'mill at a very very slow pace! Can feel the pain from the jolting but wasn't too bad. I then did 1hr on the x-trainer then 30min on the bike. I followed that up by swimming 10min in the ocean

Tonight I did a 500m run on the t'mill then a cycle class

Tuesday

Still no running but it's heaps better. Still hurts to run though
Started the day by going to the gym & doing 1hr 10min on the x-trainer. I then did some foam roller work & stretching then spent 10min in the steam room

In the evening I did a cycle class & another 10min in the steam room