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