A run, a swim a scone and coffee.......It's Friday!

Pretty chilled out day. Leg was tight but ok to run on as long as I didn't run too fast which was fine as I only wanted to do an easy 12k. Ran from WoyWoy pool towards Koolewong and back. 4:50 pace for 12.7km.
Then it was in the pool for an easy 2k swim done in 19min then a MASSIVE date scone and a coffee

Thursday hills

Leg felt pretty good when I took off this morning for the first few km's then once I started on the hills I started to feel it. Wasn't too bad the whole run and I managed 18.5km running from Terrigal to Erina and Wamberal and back. Had an average pace of 4:50/km.

Later I went to the gym and got a leg workout done

Tues

Went out for a 17km run average pace of about 5:12/km so easy. It was from Terrigal up Crommerty hill and back so a nice hill in there. I didn't want to push the pace at all with my hamstring the way it is. In fact it felt good until about 7km when I started the climb up the hill then I felt it for about 6km then it came good in the last 4km. I mixed the pace up doing around 5min pace for the first 5km and around 4:45/4:50 pace for the fast few km's and a coupe of 5:25 pace in the middle to get the feeling of running really slow which I'll be doing more as C2K gets closer.
Later I went and got a massage and tonight I did the 6:30pm cycle class which I could slightly feel my hamstring then did physio exercises and leg weights

Monday

My hamstring felt a bit better this morning. I did get to the gym where I ran slow 2km on the treadmill then did the physio exercises I was given for this injury last yr then another 2km on the treadmill.

Tonight I got on the bike trainer and got 1hr done

speed hurts!

Haven't posted for a few days because I've been a bit pissed off. Thursday morning I went to the track and did 3x5x200m doing each around 31-34sec but in doing so my left hamstring flared up and quite frankly I'm annoyed. Annoyed that by doing one simple speed track session it could cause so much fucking pain! Anyway Friday morning I went for an easy 10k and all was ok and Sat I ran trotters and covered 11.5km all up and for the rest of the day I spent self massaging my hamstring and glute.
I entered coast to Kosi on Sat but would be much happier if my hamstring felt better.
Today (Sunday) I took off from running an downd feel much more positive as my hamstring feels like it has settled down.
I managed a swim of just over 1.5km then off to the gym for a lot of hamstring strength work. I now plan on taking until Thurs/Fri off from running then get back into it

Wed

I've had the last two days off running since Woodford to Glenbrook as my calves took a hiding and that left hamstring/adductor still feels "wrong" Anyway I decided to put on the Mizuno's and get out the door. Just ran easy around Terrigal heading towards Erina covering 13.3km in 1hr7min. The leg was ok but could feel the difference between the left and right
Tomorrow I plan on meeting with fellow trotters and do their track session.

Woodford to Glenbrook

This was my 3rd time running in this race. The first time was in 2010 where I was pacing another runner and we finished just over 2 hrs, then in 2011 I was going to race it but pinched a nerve in my back and was forced to walk most of it. This yr I toed the line and felt pretty good except for that hamstring that's been playing up for the last two weeks. Anyway I took off and felt the pace was quite easy but after going through the first km in 3:28 and the 2nd in 3:32 I thought maybe I've gone too hard.
I just kept a pace that was hard but comfortable for the first 12km then i knew I should be able to take off as the last 12-13km is all down hill.
I finished in 11th place and 4th in my age group in 1:40:06 so I was happy with that

A great day with my running mate with lot's and lot's of laughs!

Friday and Sat

Fri I made my way down to Canberra for my monthly trip. This time I stopped at Bowral and explored the trais around Mt Gib. I also found a bike path to run the last 4 odd km's on. 13km done

Sat in Canberra and I just ran a really east 11km on Lake Burley Griffin

Recovery run

I was going to get up early and meet fellow trotters at 5:30am for the morning track session but decided that I needed the extra sleep and with my adductor magnus pain it would be better to do an easy run instead. So I go up about 7:30am and by 8am I was off running around Terrigal, Wamberal to Forries beach then back to Terrigal running 15.4km all up at about 5:06km pace. My leg was fine running but could feel it through certain movements throughout the day

Mid week long run and a massage

Had to go to Newcastle to massage the knights so I got up there a little early and got a run in from Carrington towards King Edwards park and back going via the break wall. 20.08km in 1hr33min or 4:36km pace. My adductor Magnus was slightly sore throughout the day so I got a massage on it

Tuesday....2 runs and an RPM class

I got some speed work done this morning ad boy did I feel it too! Started with a 5min warmup running pretty slow and easy then did 10x2min hard with a 1min recovery between each hard effort. After 5 of them I ran 5min easy before doing another 5. Ran from my new house in Terrigal to Wamberal and back. 10km in a little over 47:58

The second run was bout 4pm where I ran a lot of the hills in Terrigal including Wilsons rd and made my way over to Wamberal. This was 10.25km in 49:40. Legs were pretty heavy.

After all that I went to the gym and did the 5:30pm cycle class and relaxed in the steam room for a bit

Sunday hangover run

Went to the Trotter awards night last night and had quite a bit to drink and didn't get to sleep until about 1am so this morning I found it hard to get up to run but got out the door at 8am and ran 23.2km in just under 2hrs
I felt pretty good running which I was amazed at

Saturday Trotters old bay to bay breakers relay

Got a call last night to see if i could fill in for a sick runner so I turned up just before 4;30am to meet all the other runners 11 male vs 11 female all doing a 1km leg with the girls having a 6min45ec start. My 1km was pretty much all down hill so I knew I would do a fast time but didn't think I would go as fast as I did. I had Donna there doing the female leg and we did a warmup together as we had almost an hr to fill in.
It ended up being Donna having about 1min lead with the change over and I just ran as hard as I could. At one stage I thought I was going to collapse! I passed Donna with about 200m to go and just kept running like my life depended on it.I passed the baton to Mark Dunlop and ran that 1km in 2min43sec!
The boys beat he girls but not by much.
After all that we ran 14.6km up kincumba mtn

Friday

Managed an easy 11km run an later a swim of 20x50m repeats finishing the 1km in 14:32