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PB'S Six foot track - 4:09 March 08 3000m 9:50 - October 09 5000m 17:25 10k 36:03 - may 2009 1/2 marathon 79:56 marathon 2:54:56

Thursday, August 29, 2013

Thurs recovery

Still got a sore hamstring/adductor Magnus muscle so just ran a nice easy pace towards Kincumber and back to Bensville. 15.3km in 1hr17min

Later I went and got another massage. That's 2 massages I've got this week

Wednesday, August 28, 2013

Wed

Started my run at Terrigal (Duffys oval) at 6am and ran 17.3km in 1hr18min or 4:31km pace doing the old waterslide run up towards Tumbi rd. My left hamstring got tight after about 5km and at 8.5km I stopped for a sec just to stretch out a bit.
After the run I went to the gym and did a cycle class. I wanted to do a double cycle class but I was just too tired so I hit the steam room instead 

Tuesday, August 27, 2013

Tuesday in Bouddi

Woke up yesterday with a really sore left hamstring and went and got a massage and put the tens machine on it for most of the day and this morning it was pretty good.
Easy recovery run this morning. Just took off out the door then decided where I wanted to go. No plan except to run nice and easy. I ran around some streets and on a small trail around Bensville then made my way to Bouddi which has some great fire trails and single trails to run on.
Ran 15.3km all up in 1:22:16 so it was nice and easy.

Later I went to Mingara pool and did 10x100m intervals finishing the 1km in 16min34sec

Sunday, August 25, 2013

Lake Macquarie Half

I felt pretty good this morning and thought I may as well go out at a descent pace and just see what happens. So we get racing at 8am and I go through the first km in 3:50 and the 2nd in 3:47. I'm feeling pretty good for the first 5km and manage to do most of my km's under 4min the held 4min pace until 12km when all of a sudden the legs got heavy. Now I'm doing about 4:10-4:15km pace and hold that until I finish. Finished in about 86min30sec and I was pretty rapt with that. Normally I'd be bummed at a time like that but to only been back running for a couple of weeks after 5 weeks of no running with a stress fracture I think I did a great job.

Right now I have a sore left hamstring and very sore legs in general. That's the first hard road run I've done in a long long long time and it smashes your muscles much more than a trail race. Not saying a road race is harder or easier than a trail race it's just that they are both very different

Thursday, August 22, 2013

Thursday and the first moderate pace run in ages!

An 11.6km run with an average pace of 4:28 done. Felt fine in the leg but again it had slight tightness but nothing that seemed to be a worry.

Happy with the way my running is coming back

Wednesday, August 21, 2013

Wednesday

Ran an easy 11km in about 5:10km pace just running around the streets of Bensville and Sth Kincumber. Right peroneals still tight but doesn't bother me in the slightest running.

So that's my day training wise. Not much but it's good to be running :-)

Tuesday, August 20, 2013

Tuesday

Tight muscles today in the right peroneals. Now I'm just being careful with that as that's what caused the stress fracture. No pain running at all but just felt tight throughout the day. It's also down near the ankle not up near the knee where it was last time so I'm thinking it's most likely from the walk on Sunday

Anyway I got 12km in this morning at 4:52km pace

Later in the afternoon I did an hour on the bike on the indoor trainer

Monday, August 19, 2013

Monday morning DOMS

Well more than just morning DOMS...more like all day DOMS! Left hamsting took a beating yesterday but I'm happy to be sore from doms pain rather than from injury pain.

So training today was recovery day. A 2km swim and a cycle class in the afternoon

Sunday, August 18, 2013

Fri, Sat and Sun

big few days since Friday. Friday I'm up really early and when I say early I mean early. I was on my way to Canberra and planned to run at Mittagong on the way down. So I'm in Mittagong by 6:30am and set off for a 10km easy run. It was cold however -4deg is COLD!

Sat I ran an easy 12km on Lake Burley Griffin

Sunday (today) I went with the Terrigal Trotters for a 42km trek on the Great North Road. I've never been on this trail before and it was another magical area that we are so lucky to have on the Central Coast.
I decided to walk most of this and was hoping to finish around 6hrs. I power walk and right near the end I get lost and add another 4km to the walk. I finished 46km in 5hrs52min. Very hard on the body! I ran one section for about 500m and ran some other sections but only about 40m or 50m each time. Basically I walked about 98% of the trail.

The great news on all of this is I had no bone pain! :-)

Thursday, August 15, 2013

Thursday

As planned I took today off running and did an early morning cycle class.

Later I got out for a 5km walk around Erina doing that in about 40min then I went to the gym for some core work and of course the steamroom!

Wednesday, August 14, 2013

Wed another nice run done

Same as yesterday. Out the door about 5:45am for an easy 11km. Ran just a little over 5min km pace and had no pain. I could feel the leg was a little "tight" but really happy to have gotten through 2 easy 11km runs without a problem.

So tomorrow I'll back off the running and do a cycle class in the morning

Tuesday, August 13, 2013

Tuesday and a run done!

Happy to say I ran and had no problem. 11km easy in about 55:40.
The rest of the day was doing a couple of massages starting at 7:45am at home then off to Newcastle to massage the Knights, back home to do another massage then to Vitality (WoyWoy) to do a couple more massages. Done and dusted by 9pm.....Stuffed!

Monday, August 12, 2013

Monday and a positive word from the physio

Busy busy flat out day working today. Had a visit to see Stan and he believes I'm ok to start running but I just need to be careful and really listen to my body so that was great news!

Other than that I worked

Sunday, August 11, 2013

Sunday....City to Surf massage style

Big long day! Much easier to run this event than to massage at it.
So the day starts with my alarm going off at 3:15am and 15min later I manage to get up. By 4am I'm on my way to Bondi Beach and by 5:20am I've parked the car gone and set my gear up then met with some other massage therapists and we head off for a bit of a work meeting and back to watch the leaders finish.

Pretty much started massaging at 9am and didn't stop until 2:30pm. Lot's of runners massaged in that time.

Then it was the drive home.

So that's my training day done!

Saturday, August 10, 2013

walk, ride, rpm, swim...the life of an injured ultra runner!

Magic morning with the sun shining and just felt like spring without the magpies swooping!

Saturday morning and I drive down to Trotters. I haven't been there in a little while so I popped on down and while they were out running 11km I set out for a walk. I got just over 7km in the hr on a hilly course that included Charles Kay drive. I'm amazed at how quick I can walk if I put my mind to it. So much so that next week when the trotters head out on the Great north road 42km run I'm going along but will just power walk it.
After that I rode to the gym where I got a rpm class in then got on the bike again and rode around 55km from Erina to Nora Head roundabout then back to my car at Terrigal.

After all that it was then off to Mingara pool for a recovery swim. 1km in 18:08. I was going to swim 2 or 3km but my left shoulder was a tiny bit achy and the last time I pushed through the ache of a shoulder swimming I couldn't swim again for months

Again I have no pain anywhere in the stress fracture

Awesome morning of training!

Friday, August 09, 2013

Friday.......no pain running but scan says stress fracture!

So that's a bloody bugger. Bone scan shows hotspots right where I've been getting the pain which now seems to have gone. All is not lost as it could be showing activity from the bone remodeling itself as part of the healing process. I'll see Stan on Monday and see what he says. The last time I had a bone scan about 3yrs ago it showed hotspots on my pubis area which also showed up again. So with that in mind it can take a while for the hotspots to go. Anyway no pain touching the bone now or running on it which I'll stop now until I get the all clear.

Anyway I did run today. First non-stop 10km in 4 weeks and I decided that if I felt any pain at all I would stop and just walk. I got through 10km in 50min totally pain free. I stopped for a minute at 5km just to access the leg and palpate it but all was good. The only thing I noticed was tight calves.

So with that I'm happy with the way it feels.

Tomorrow I'll go to trotters and walk then get on the bike

Thursday, August 08, 2013

Thursday and another pain free run/walk!

So I got up early and this time I did a 1min walk/2min run for 10km which I took just over an hour to do. Great news again I had no pain at all so things are looking up. Tomorrow I'll try a 10k very easy run without the walk and see how that goes.

At 9:45am I did a cycle class and went from there to Mingara pool and swam 2km in about 37min

Wednesday, August 07, 2013

Wednesday....a run/walk done!

Very happy today. Drove to the gym for a cycle class but got there early and decided to walk 1min then run 1min for 10km. Did that in 1hr5min. If I was to feel any pain whatsoever I would just walk. Good news is it was fine. No pain at all. Even better is there was no pain as the day went on. I'm not getting too excited just yet though. I'll wait until I get the bone scan done to be sure.
After the run/walk I did a cycle class

Tuesday, August 06, 2013

Tuesday

Up early for another cycle class. Getting lot's of these done of late.

Later in the afternoon I got to Mingara pool and swam 3km in just under 1hr

Monday, August 05, 2013

Monday in the pool

I was going to get up really early (5am) and go to the pool but after 12 beers last night I decided to sleep in until 6:15am. So still up early but had to get ready for work.

Off to the doctor to see what he recons about my xray and as I thought there was no sign of anything so I got him to refer me for a bone scan. So that's what he did and Friday I go and get that done.

I got a quick swim done at 3:30pm. 1km pretty much none stop in 17min22sec. That felt pretty easy and was much faster than I've done in a long time.

Other good news is my leg pain has no pain. I've pushed on it jumped up and down on the spot ran up the road and back and also after yesterdays walk no pain so all is looking good!

Sunday, August 04, 2013

A last min random Bouddi walk!

My bike needs a service and the gears are playing up so I decided to sleep in until almost 8am which is really rare for me on a Sunday. In fact it's really rare for me to sleep in on any day!

So I decided to do the 9:15am cycle class but before that I did a 3.2km walk. Then once that was all done I got in the Sauna and steam room for about 45min. I was pretty relaxed after that.

I then took my bike down to Bike Worx to put it in for a service. Then I was thinking I might go for a walk in Bouddi. The day was magic with the sun shining so I thought it would be great to be out on the trails.
So I parked at Macmasters Beach and off I walked. Walked to Maitland Bay going up Mt Bouddi then on the Storm fire trail to the Maitland Bay car park where I got a drink from that magic water bubbler. I swear that's the best water on the Central Coast!
Then it was down the steps to Maitland bay beach and back to Macmasters Beach.
A hilly 16.8km in 2hrs48min.

The great thing about the whole walk is I had no pain at all.

So now I can sit with a smile on my dial with a nice cold beer....(and a cherry ripe!)

Happy Sunday!

Saturday, August 03, 2013

Saturday....BWS has a great deal on different types of beer! Wooohoooo!

 So as the headline says I found out BWS has a deal of mixing 4x6packs for $42. So I grab a Sol, Stella Artois, Carlsberg and Miller. So I've got some sampling to do!

Ok well training today was a ride from Warners Bay to Kotatra and back. About 18km then to the gym at Kotara for a 60min rpm class.

Then I'm at Mingara pool for a 3km swim in 53:57 but did it in lots of 10 laps

Friday, August 02, 2013

Thursday and Friday

Thursday - Cycle class first thing then after having a client at work I went to Gosford pool and swam 2km in about 37min.

Friday - Got to the gym about 7:45am and rode the spin bike for 50min before I did another bloody cycle class.
That's pretty much it