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

Monday & 22 days of no running!!

No exercise today

Sunday & 21 days of no running!!!!!!

They say it takes 21 days to form a habit. Hope I don't have a habit of not running!
I came home late last night from Canberra so struggled out f bed just after 5am. I was out the door on the bike at 5:50am. Rode from Terrigal to Orimbah via Kincumber west gosford then got to Wyoming & got a bloody flat tyre, then fixed that the got to Gosford pool & got another flat! Ended up ringing my Dad for a lift home then headed to the gym for a 50min bike ride. Around 2hr40min of exercise done.

Sat rest day number 20

Just got to the gym & did a 50min cycle

Friday rest day number 19

Made my way to Canberra for a couple of days of work. Left just after 4:30am. Stopped at Campbeltown first around 6:15am for a 60min workout on the cross trainer then hopped in the pool for a bit.
Sciatica was sore after all the driving but felt much more relaxed than it has been. I can feel it improving but still got a long way to go

Thursday rest day number 18

Just did a cycle class & 10min on the cross trainer. I then spent 10min in the steamroom.
Sciatica was painful when I woke up but got much better after moving around
I did notice for about 2hrs around lunchtime it felt the best it's felt in months but for some strange reason the pain came back
At least it's showing signs of improvment

Wednesday running rest day number 17

First up rode from WoyWoy to Erina gym & did a cycle class then went straight from that to a body balance class. Sciatica struggled abit in this but I could feel it was doing it good. I then rode home to Terrigal then after a rest I went a did a 3km swim then to finish the day off I did the 5:30pm cycle

I'm enjoying doing all this other training

Tuesday running rest day number 16

Been a while since I've run now & the sciatica is getting better but still nowhere near up to running. Big day of exercise.
6am did a cycle then went straight from that to an hour surf. Then got on the mountain bike & rode to WoyWoy & did a 1k swim. Then after a bit of a rest I rode from WoyWoy to Erina (gym) & did another cycle class then rode back to WoyWoy

Monday rest day number 15

Again did no exercise. Just spent the day working

Sunday rest day number 14

Toatl rest. Just drove my girls home to Canberra then drove back. Injury really sore from sitting all day

Sat rest day number 13

Made my way down to Terrigal beach for a 6:15am ocean swim. Not sure how far but I swam out to the small yellow buoy then over towards the haven to the large swimming buoy then did 10 repeats betwwen the 2 of them. I'm guessing their about 200m-250m apart. I around 2.5km of swimming. Took about 50min.
Injury didn't hurt to stretch in bed & was much better throughout the day

2010...News years day! Rest day number 12

Not too late a night. Was spent with some friends enjoying a few drinks. Today went to the pool & got a 2km swim done then did about 10min of water running.
I'm starting to feel this injury getting better. Doesn't hurt 100% of the time anymore & can sometimes sit down & get up with out any pain

New years eve...rest day number 11

First thing was a cycle class at 6:15am. I then went down to Terrigal for a 1hr ocean swim

Wednesday rest day number 10

Just went for about a 40min ocean swim. The rest of the day was walking around Luna park for 7hrs