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