Friday. Last day of Autumn with a run & a swim...yes a SWIM!

Got up just after 5am and the first thing I did was shake my leg around and see if my butt/hamstring would hurt. I tend to do weird things when I've got some niggle like do some random 5m jog in some car park after getting out of my car or do a quick run on the spot jog to see if I have any pain. People must look at me thinking if I'm some kind of crazy man who has some problem with some standing leg syndrome!

So I get up shake rattle and roll my leg and it feels ok. Then I drive to Umina Beach and head off for a nice easy 10k run. I get running and expect my hip to be sore. Nope all good there Phew! But the right hamstring is pretty tight. I think it may be from the stretch and strength session I did on it yesterday. I stop a couple of times on the run. Stretched it out after 6min. Could've kept on running but thought it may be a good idea to stretch it. Stopped a few min later to use the toilet and just as I sit down I see they have run out of toilet paper...ohhhhhh lucky I looked! I run again for about another 10min and find another toilet with toilet paper :-) then I stopped one last time about 26min into the run to do another stretch. It all felt pretty good but was better after a 2min stretch.
I got back in 49min30sec running time so I was happy with that.

Then it was off to the pool. I haven't been for a swim in months and showing my lap times it proves it! Wow I was slow....super slow! But hey I was cool with that. Only did 1km and normally I'd swim 1km in about 17-18min but today was done in 22min.

So a nice Friday training wise. I managed to get to the steamroom to relax a bit as well

Thursday 30/05

I had most of today off work so I decided to take advantage of that and sleep in. I've been so tired the last couple of weeks and when I woke up at 5am this morning I had to have a stern word with my brain and explain to it that I NEED TO SLEEP IN! So with that said the next thing I know it's 8:45am and I got out of bed. The only thing somehow I woke up with pain in my shoulder blades that made turning my neck friggin painful!

So after getting some extra sleep I put on my shoes and headed out the door. Butt tight at first and like yesterday I stopped to stretch it after 7min then again 23min into the run and one last time 55min into it. After the last stretch it felt 100% and was running along nicely.
The run was a 21.7km loop from home in Bensville to Davidstown Via Yattalunga. It's a road run with a few good hills. Did that in 1hr43min10sec and was running about 4:10 pace in the last couple of km's

About 2hrs later I got to the gym and did a strength and core workout and again got in the steamroom.

Now as I write this my butt is ok but a bit achy and my right hamstring is what I would say "mega tight!"

All in all I'm happy with todays training :-)

Wednesday 29/05 - easy runs x 2 :-)

2 runs and my butt was able to get through both. Not game to run fast but it's a good feeling to be running.
First up I went for an early morning run at from Umina beach doing a 10km that's nice a flat. Ran past Adam Jordan and it must've been cold as he had a top on and was wearing gloves!
I stopped a few times to stretch my butt out. The first was 6min into it. The second was 20min later and after that stretch it felt normal again. About 10min later I gave it one last stretch. Finished the run in a few seconds under 50min.

Run number 2 wasn't planned and I did it at the gym on the treadmill. I went to the gym to do some strength work and was going to warm up on the bike but decided instead to try the treadmill. Was feeling ok on that so kept going until I got another 10k done. This time in 48:40.

It was then time to do some glute strength work and use the steamroom

Tuesday - 28/05

Spent last night with letric soda crystals on my calf and when I woke up there was no pain! WOW that stuff is good!.

10km completed this morning. Did it on the treadmill in case my hip got too sore. I could feel it through the whole run but it didn't get worse and it didn't get better so I just plodded along. Took 52min so nice and easy.

The good news is the hip felt better as the day went on

So after last night success with the soda crystals on my calf, tonight I'm wrapping the stuff on my hip

just a niggle

So after running that 10k last Wednesday I decided to run again Thursday and again did another 10km but this time 10x3min at about 3:45-3:55 pace with a 2min recovery jog in between. Again the right glute has that niggle and I can also feel it down on the side of my right calf and a little in the back. It was ok to run with though and was fine straight after but as the day went on it got worse. I could feel my right hamstring being sore as well. It was like it was missing out on the action and wanted to join in the niggle party!

Friday I decided to rest and the same with Saturday. Well Saturday I had a first aid course and if I was going to run it would've been the 10km trotters time trial and I just felt like I needed to get some extra sleep so I decided to stay in the warmth of my doona. Plus being a time trial would mean I'd run pretty hard even if I was running easy.

Sunday I got up to run and only did about 5km. Wasn't too sure if I should keep running or just stop and go do a cycle class. The pain didn't get any worse out running and in some parts was feeling ok then it would hurt again so I made my way home and cycle classed it instead.

Today being a Monday I don't run but tomorrow I've decided to go to the gym and run on the treadmill at an easy pace, not 44-45min 10km pace but more like 52-57min 10km pace and see how that makes that hip feel

Post TNF100 - Wednesday

3 days rest from running and I felt it was time to put the running shorts and shoes back on and head out the door. First thing I notice is I still have discomfort on the right glute area. It became sore last week after racing Bobbin Head and even though I could feel it dong TNF it was quite runnable. I think because the pace was easy.

Anyway today I get out the door and within 100m I decide to do a 10k. Starting off easy I pushed the pace slightly every now and then to see if the niggle got better or worse. It seemed to stay the same if not slightly better. So for the first 5km I ran a moderate pace and turned around in 24:30. On the way back I pushed it a lot harder and in the last km I reckon I was doing about 3:50 pace. Back in 21:15.
So 45:45.

Lets see how my body pulls up after that

TNF100 2013....the biggest last minute race of my life!

How do you plan for a race you haven't planned for? Just go "what the hell, lets do it!"
So it started like this. Thursday I'm having a look on facebook and Graham Fowler puts a post on saying "all the 100km runners from Terrigal Trotters are over 50" so I say "I'm almost tempted to break that statistic" and Sharon Byrnes says Andy Hewitt has a free entry he's giving away so after about a 15second think I give Andy a msg asking if he still has that entry. He tells me he gave it away earlier that morning. So I decided to leave it at that.
Then just as I'm about to go to bed I have a look at the Northface page and someone has put on she has an entry she is giving away...first in can have it. Without even thinking I send her a msg saying I would love the entry if it's still available. She say's yep and next thing I know I have a 100km in just over a days time......ohhhh dear what have I done?

Now this isn't a race you can just turn up to and race. This is a race where you need a whole shop load of gear to run with and it has to be very precise in the materials you need to take. So at 10:45pm I set out the task of finding my

• polypropylene long sleeve thermal top
• polypropylene log leg thermal pants
• Waterproof hooded jacket
• Waterproof long legged pants
• Buff
• polypropylene thermal gloves
• headlamp and my backup light
• my space blanket
• my very precise compression bandage
• my waterproof map case
• my 100-weight long sleeve synthetic fleece top plus a few other bits and pieces

So by the time I find all this stuff it's about 12:30am and I still need to print off a few things to transfer the entry into my name. So about 1:30am I go to bed with my head spinning on what I've just done! I tried to sleep but every time I almost nod off I remember something else I need to organize. By the time I think everything is good I have to get up to go to work. arrrrgghhhh!!!!!!! So without any sleep I manage to move a client to another day and get other clients in earlier so I finish work at 12pm. Still have to get a visible vest, print stuff off, pack my bags, workout where I'm going to sleep etc...etc...etc...
I pack my tent and drive to Katoomba caravan park put up my tent then head to the registration to get my gear checked and transfer the entry into my name with about 1000 other people. 90min later I'm all done!
I catch up with Graham Fowler and Greg Brown and we head off to dinner then after a trip to Coles to get some last minute food for breakfast we retreat back to the caravan park where I use their cabin to work out how I'm going to put all that gear in my pack. All rugged up and actually really warm I head off to my tent to sleep. Now did I sleep? No. I toss and turn thinking "f**k I'm racing 100km in a few hours!" Next thing it's 4am and I have to get up. So 2 days of no sleep I'm ready to race 100km.
I use their cabin again to get ready then 10min before we leave I can't find my bib. Christ! I panic running back to my tent, back to the cabin, back to my tent then I find it! Phewww. Ok off we go to get the bus to the start line...all good I'm ready to go. Then I think "where's my phone" Shit! Race back to the cabin find it...I wouldn't have bothered but its an item you must take.

Now that's the lead up to the race
Now for the race

How am I going to do this? Easy I'll just run until I get to the finish line. So that's what I set out to do. Since it's a last minute race I just take it easy. Get to the first checkpoint 2hrs and feel good, get 3km before the second checkpoint and I feel a bit dizzy so I slow down, relax get to the checkpoint where they want to see both lights and my waterproof matches. Headlights I find, matches I search and search and search. About 7min later I find them 2min later I get all the stuff back into my pack grab lot's of food and about 11-12min (10min too long) I'm gone. Feeling good again I just keep moving along in my own happy world. Get to the 50km sign in 5:48 thinking I'm doing ok. Get to the 54km checkpoint and 3min later I'm off. Passing a few runners feeling good I manage to run to the base of Nellies Glen. Now Nellies Glen is a never ending set of mixed terrain steps that just doesn't seem to end and must go for about 1km and after running over 60km it knocks the shit out of you! Once I get to the top it takes about 5min before I could turn a walk into a run. A few km later I'm at the 65km checkpoint where I need to use the 1 toilet they have which someone just had to be using it. 9min later (again way too long) I get going again. Cool only 35km to go.....I feel good and at this rate I reckon I've got a sub12hr in the bag...that is until Kedumba. Now Kedumba is a hill that goes about 8 or 9km down hill then about 1km uphill then about 1km or 2km down hill then you see a sign saying you have done 80km. I see that sign and know I have a 8km-9km climb of up, up, up and up. So without further ado I get into a walk/run mode. Within 500m I feel funny in the stomach, 100m later I can only manage a walk as any faster makes me feel sick. Another 100m and I have to throw up. Next thing I know I can hardly walk feel like I'm falling to sleep and getting really cold. The sun has decided to go to bed and the moon has decided to wake up. I get out my visible vest and headlamp and Marc Pearson catches up to me who was pretty much running the same as me earlier but was now also reduced to a walk. He tries to encourage me to walk with him but I'm just too slow and after another vomit he makes his way off and I put one foot in front of the other, have every runner who passes me ask if I'm ok and when this lady runs by and gives me a hug I know I couldn't be looking too good! I get to the 84km gear check but instead of getting my gear check the first aid checks me out.
With 5km to the next checkpoint which is all up hill then another 11km of terrain that takes most runners 1hr30min-2hrs30min to complete I decide to call it quits!
10min later I'm in the first aid car with a knee injured victim and we get a lift to the last checkpoint. I get my blood pressure checked, blood sugar checked and all this other stuff done and told all is good and they get some random folks from Sydney who were on their way back to the finish to give me a lift.
Back at the finish I have a hot shower, order some chips have a coke and I feel all good again! WOW!
So all in all I'm happy to get to 84km off no mental training and no sleep for over 2days.
I go back to the caravan park and sleep in the warmth of the cabin and spend Sunday having a massive breakfast, massive lunch not long later with a bunch of friends and after all that has happened since Thursday night at about 10:45pm I'm sitting back with a beer relaxing thinking........WHAT A FUCKING AWESOME WEEKEND! :-)

being lazy!

It's time....time for me to jot down my running again. I've got out of the habit of it since mid a
last year. One of the reasons I like to write about my running is so I can look back and see what I have done at the push of a couple of buttons. If an injury pops up I can see how I tackled that injury should it arise again. It's also good to see what I was doing in the past and I can also see how my times have slowed up as age slowly hits me.

So I think I'll start with this week so far. CRAP! but that's life. Well it's not too crap but I have a pain in my right butt and low back and it's since I did the trail race at Bobbin Head on Sunday. All that jumping, climbing stairs, falling over and those hills took the toll on my body. In quite a bit of pain Sunday night I was happy to have Monday as a rest day. Tues I did 11km from Bensville to Empire Bay and back in the morning and my hips, glute, arm was very sore. Later I did a second run but did it on the treadmill and after 8km I had enough. Pain again so didn't want to push through it.
Wednesday I got 2.5km then turned around so only 5km done and today I've just come back from an 11km easy run stopping a couple of times to stretch out my hip which makes it feel instantly better.

Lets see what tomorrow shall bring

Coming back to planet Earth

Well how does the body pull up after running 210km? It's been 2 weeks now and other than a very sore butt muscle from driving to Canberra and back yesterday for 9hrs it's feeling pretty good.
The first week after the race however was a different story.
I remember after the race being sick for the rest of the day. I did manage to eat a chicken burger that night for dinner but that was it. I had some visualization of having this massive feed and downing the beers to celebrate but nooooooo it was a 3hrs nap then just in some sort of zombie land for the next couple of days.
The next morning we started to make our way back home stopping at Maccas for breakfast. I did feel hungry so orded all this food and did manage to get though it but was me done pretty much for the day.
Now I have no idea how much weight I lost running for 24hrs but I know I did look pretty awful and not being able to eat was kinda stressing me out.
I think it was Friday food tasted normal to me again. That's 5 days of not really eating.

So after 5 days of being in some other unknown world I start to return to the land of the living.
The next day which was a Sat I had my first run in a week with the trotters. The run was Kincumber mtn. Well I start off ok but by 2km my hip flexors reduced me to a shuffle but hey not that I was bothered as it was good to be able to run. The next day being a Sunday I head off to Bobbin Head to do the Sydney trail running race. 12km. To my surprise I'm only about 1min slower than last month but last month I suffered with my asthma so that was a pretty slow run anyhow.
Then all last week I just got back into a few 11km runs a 22km run a trotters 10km race which I managed to come 6th on the hilly time trial then today I head off at 5:30am and meet up with other like minded souls for a 47.5km turned into 50km bush run.
So I'm pretty happy with my recovery I did drive to Canberra and back yesterday after the 10k yesterday and like I said my glute is pretty damn sore right now.

So hear I sit drinking a beer and listening to Gun's n Roses relaxing :-)

Coburg 24hr

Finally got that magic 210km that I tried to get last year. This race has been my main focus for the last 4 months. I came with a goal of reaching 210km and nothing less. Anything over would be a bonus.
The race started at 10am Sat which meant we wouldn’t be finished until 10am Sun. Holy heck that’s a long time to be running around a 400m athletic track.
Now the first thing most people say when I tell them is “oh how boring” But when you actually do these events there is nothing boring about them. Yes you are running in circles but you are never never alone. With so many people cheering you on from people you know to total strangers. I can’t explain in words how good these events are. It’s also very challenging physically and mentally. I mean there is no finish line. You are running to see how far you can go in a given time

So at 10am we are off and running. My plan was to run very very comfortable from the start and noticed I was running about 2:00-2:05 each lap. I also decided to walk one lap every 30min but after about 3hrs I found it easier on the body to just jog slowly each 30min

The hour splits that I could find were

1hr – 27 laps, 10.8km 8^th place
2hrs – 54 laps, 21.6km, 7^th place
4hrs - 111 laps, 44.4km 5^th place
5hrs – 139 laps, 55.6km, 4^th place
6hrs – 166 laps, 66.8km, 4^th place
7hrs – 192 laps, 76.8km, 4^th place
8hrs – 217 laps, 86.8km, 3^rd place
12hrs – no info but got told I did 124km
14hrs – 353 laps, 141.2km, 3^rd place
15hrs – 373 laps, 149.2km, 3^rd place
16hrs – 388 laps, 155.2km, 3^rd place
17hrs – 408 laps, 163.2km, 3^rd place
18hrs – 425 laps, 170km, 4^th place
19hrs – 438 laps, 175.2km, 4^th place
20hrs – 457 laps, 182.8km, 4^th place
21hrs – 479 laps, 191.6km, 4^th place
22hrs – 500 laps, 200km, 4h place
23hrs – 514 laps, 205.6km, 4^th place
24hrs – 527 laps, 210.836km, 4^th place

I started to feel  the effects of fatigue, pain etc etc about 15hrs in.

At 12hrs I had a change of shoes. 14hrs in and I had trouble eating and at about 17hrs I sat down and had a 5min sleep. It was also around 17hrs I had my first vomit and really struggled for the next 3hrs. At 20hrs I decided to run 9 laps then walk 1 lap and noticed I was feeling good again. I had another 5min to rest my eyes at 20hrs in and had 2hrs to reach my goal of 210km. That last 2hrs all I could manage was run 1lap walk 1lap. The last 30min was pretty much walking. 7laps to get 210km I had to pull off the track and spend about 5-6min just vomiting. No way was I going to fall short got back up got back on the track and walked the rest of the way. With 2 laps to my goal and 12min to do it in I knew I had it. Once I finally got my laps completed I had 3min left on the clock. Managed another 36m then just collapsed on the ground and waited for the hooter to sound.
Totally spent from all energy I lied on the ground and felt amazing in what I had just done

 Later I found out I done 2 more laps than my goal so that last 836m was my bonus :-) 

 

81km....Quite a big training run :-)

With 6 weeks until Coburg I wanted to get one more extra long run done somewhere. Finding the right time to do it was hard though. I would've liked to have done it in about 2 weeks time but it didn't fit into my calander and this weekend was the only chance I had.
So 81km from Bensville on the Central Coast to Mt Hutton near Newcastle to visit my mum through lots of rain and lots of wind!
The plan was to go out at about what I plan to do at Coburg. The difference with this run is the hills. I had hills at the start then slight rises until the last 7km when the hills started again.
I think I went too fast for the first 30km but after that I think I found the pace that I think I'll try to stick to. I also stopped and walked every hour for 2-4min each time.
The first feeling of fatigue came about 60km in and by the time I finished my legs were aching and aching and aching. I felt I could've kept on going but did I want to? NO! I also ran in my New Balance which are a very minimal shoe without any support. So with the shoes and the hills I was pretty happy with how it all went.
Every hour I walked and ate solid food mainly being museli bars etc but also had gels and hammer perpetuem which was the first time I've tried it. I think I'll be using that in the race as it digested quite well.

Again thank you Sonia for being my taxi for the trip home the next day :-)

Ok my splits are....and see if you can guess where I walked and where there was a big hill (not hard to work out)
6:01
5:46
5:54
5:59
5:42
6:14
6:09
5:44
6:11
5:57
6:34
5:32
5:39
5:54
5:53
6:05
5:45
6:01
6:05
5:45
7:10
5:39
5:38
5:56
5:48
5:49
5:47
5:52
6:01
5:52
6:01
5:52
7:51
6:04
5:52
6:02
6:30
6:13
6:20
6:26
6:08
7:23
6:32
6:11
5:59
6:22
6:06
5:55
5:56
6:20
6:06
8:00
6:40
6:25
6:21
5:59
6:24
6:27
5:54
6:29
7:45
6:42
6:08
5:40
5:51
6:10
6:09
6:17
6:24
7:11
8:24
6:25
6:12
6:27
6:22
6:38
8:07
7:11
6:10
6:16
6:18
6:43
6:30

Then I collapsed on the floor!!!

Stromlo 12hr (well 8hrs45min)

I went into this race with a couple of plans. One of those plans was to do a PB of 131km which I made a few days before the race.
The other plan which I had decided on when I entered was to use this race as a long training run. I thought if I was leading and there were a couple of hours to go I would push on to hold the lead to the end.
If I was 1 or 2 km behind the winner with a few hrs to go I would try to catch them.
If I was coming 4th or 5th or was a long way behind I would just run on feel making sure I don't wreck my body too much.
Well at 93km or 8hrs45min I decided to pull out. I was coming 4th and about 2km behind 3rd.
My race started off good. Yes I went too fast for the first 10km (44min I think) but since this wasn't a goal race but more of a training run I thought I may as well go out hard and see what happens
10k in about 44min, 1/2 marathon in 1hr37min, Marathon in about 3hrs25min I think and still feeling quite fresh.
The first bit of fatigue occured around 45km and my km splits were now about 5:05-5:15. I got to 50km and stomach problems just started. I stopped to go to the toilet and have a quick shower to freshen up. That worked a treat and I was back feeling good until 60km when I again did the toilet and shower thing. Feeling a bit human again until 70km and I once again toilet and showered. I must've been the cleanest runner out there! Each break costing me about 10min. I wasn't too worried but decided thats enough showering I've got to keep going! 70km-80km was pretty hard and I was now running 5:45-6:00 pace. 80km I came alive! Well until 87km. I ran each 1km lap between 5:19 and 5:45 witha 5:10 thrown in there somewhere then between 87km and 91km I was again slowing down. Not too sure what happened but betwwen 92km and 93km my toes said no more. I was forced to walk a lap because the pain in the toes wouldn't let me run.
After sitting down for 10min I knew that was it for me. If it was a goal race I would've started slower and would not have stopped at 93km but sitting there shivering my ass off all I was thinking was the damage I would risk if I decided to continue.
Big thank you to Sonia (2nd in the 6hr) and my Girls for all coming out to help me and Mum to make the trip down and of course to Dad for the lend of his Camper and car

So all in all I'm happy to have done a nice good hard long run. I just wouldn't do that in training on my own so this race was perfect for it.
I'm rapt that 2 days later my body feels pretty good and got an easy 5km in today.
I'm excited about Coburg even more now and know with it being still 8weeks away I'll be in peak shape! Well that's what I'm telling myelf :-)

Taper time

It's been a steady road back and after about 8 weeks back running I'm pretty happy with the way my running is panning out. My speed isn't there by any means but I feel my endurance is.
This weekend I'm going to have a go at my 3rd 12hr. This one is in Canberra at the Stromlo running festival. I feel I'm in ok shape for this and to be honest I'd really like to do a PB. To do that I need to run at least 130.052km. Not sure if it will happen as anything can happen in 12hrs of running but I'll give it a go. Really though it's pretty much a training run for Coburg 24hr in April.

Training in the last 8 weeks has been steady.
Back in the end of December I got a 24km run in around Sydney which almost killed me. Then a few days later on New yrs day I ran the black stump 30 something km's on a really hot day and even though I finished in an ok time I was pretty smashed for the next day or so. Then on 6th Jan I ran the Trotters around the bay 37km feeling much better running that comfortable in 2hrs53min and was the 2nd runner finished. The only problem there was a blood blister and a corn in my foot.
A week after that I raced the Manly Dam race. 10.2km of very tough trails and after getting the corn cut out of my foot I had a pain free race. Only lack of speed was my problem there.
The week after that on the 20th Jan I ran with the Trotters again and this time it was a memorial run for Muzza. 21km on the infamous Wambie Woppers run. Body felt great in that and I got another 9km in after to round it off to 30km
On Aussie day I entered in a team event for Knapsack 6hr then backed it up by running Woodford to Glenbrook the next day. With all this I could feel where I have been injured but each week of running seems to have improved it.
Then a week later on the 3rd of Feb I ran Megalong Mega on the 6ft track. About 36km of very hilly running. That was my worst run since I've been back. Right near the end I bonked! No energy left and had to sit on a rock for 15min and borrow some food of some very kind fellow runners. They took pity on me! Once I got food in me I could finish the final 2.5km to the finish.
Then last week I raced the Manly Dam race again going about 1min30sec faster and had no pain at all.

So there we are.... 4 days away from a 12hr and I've done the best I can to be in the shape I am in that time. When you think it wasn't all that long ago I couldn't do any running at all I'm pretty happy with how I've gone.

This week will just be easy 10km every day until Fri when I will just run 6km.

From ouch to slow running!

It's been a while since I've bothered with this thing and that's because I've been to hell and back with my running. One thing about this sport as you get older is your mind just thinks your body can do what it has always done but your body dosen't always agree with your mind.

For me it started back in May last yr when just as I was thinking I was back to my best my hamstring decided it needed a rest. My mind on the other hand had some races planned and I wasn't going to let my hamstring overrule my stubbon mind. The mind is quite a powerful thing!
So I completed a few mega long races and went well in one but shit in others. So after having a shit second attempt at a 24hr race and only being able to run 6min km pace in training because the hamstring hurt so much if I went any faster I decided to have a rest from running. 8 weeks I thought and I'd be back out there ready to go again.....well 8 weeks came and I still couldn't run. Ok I thought 10weeks....10 weeks and I'll be back out there.....10 weeks came and I still couldn't run....ok 12 weeks...it has to be good to run in 12 weeks after all 12 weeks is 3months and in 3months I've got to be healed. Well when your 40 I guess things don't quite repair as quick as they did when you are 30. 12 weeks went and I'm still in pain....arrrrggggghhhhhh!!!!!!!. Ok off I go and see my physio mate Stan and together we slowly get on top of this thing.

Just before Christmas and finally I'm doing some slow running. By new yrs I'm getting some long runs in and in Jan I'm entering some races again. Not fast races but just to be out there running with a number on my singlet felt outstanding!

I still have the injury and have to keep up my physio exercises but each week I've improved.

Let's hope 2013 will be a yr will be my ultra yr!

Caboolture 24hr

Well I did it. I finished running/walking around a dirt 500m track for 24hrs. These kinds of events are pretty crazy but also very social in a competitive kind of way.

I decided to enter this event after bombing out of the Sydney 24hr 5weeks earlier. This time I planned to run slower from the start then just make sure I feel comfortable running on feel rather than on time.

A 48hr event had started 24hrs earlier so those guys and girls were only 1/2 way done as I got started!
8am we get started and around and around we go. In my corner for the first 12hrs I had Denise there helping me out with all my needs doing an amazing job. More amazing was she was racing the 12hr at 8pm so that meant she was really doing a 24hr event as well. First 12hrs she was helping me while watching all these fresh people turn into a blizering mess.
I also went into this witha hamstring injury that has held me back for the last 3 months and I decided once I finish this I'll take a few month off to let it heal.

I was running really well just cruzing along for the first 13hrs. I went through 100km in 10hrs27min and felt amazing!
14hrs in and I'd covered 125km so was really starting to sloooowww down.
15hrs in and I'd done 129km. Thats 4km in 1hr! Hows that for turtle pace!
17hrs13min 138.5km covered. WOW! 9.5km in 2hrs13min Rocking!
18hrs11min 141km. Bloody hell I needed a sleep! I borrow a blanket and I sleep until just after the 20hr mark. In this time I was also freezing.
20hrs15min I cross the line in 141.5km and attempt some kind of pathetic shuffle
21hrs and 147.5km
22hrs 152km
23hrs 158km
The last hr I just tried to keep moving. I managed to run a bit walk a bit then rest a bit then run a bit then walk a bit then rest abit then somehow I found some strength to run about 5 laps in a row.
24hrs and I'd covered 163.217km.

The thing with a race like this is it takes so much more effort than a 100mile trail race. In fact I believe any trail runner or any ultra road runner that just sticks to distance races have only experienced one side to ultra running. If they really want to test themselves out then they should have a go at something really tough. This will test their mental toughness at the limits.

In all this time Denise was out there in her own world of pain battling out the 12hr event!
I must say a massive thank you to Mark & Sara who not only gave us a place to stay while we were up there but they also sacrificed taking their tent so we could fit in the car

I will definitely be back for another 24hr. Most likely Coburg but we will see

Sri Chinmoy 24hr turned 12hr.....GRRRRRRR!!!!!

Thats the way the cookie crumbles. Sometimes thing work out and other times they slap you in the face. For me this race slapped me in the face real hard!

I've learnt with races like this you need to treat them with respect and with each race comes a new learning experience.

I thought I was running well but now I think about it the more I realise how disrespectful I was with this race.
2 things that went wrong

1 - I need to work on my nutrition side of things. I can get away with 100mile trail races and 12hr races on what I do but this is a whole new ball game

2 - I need to start off slower! I should've stuck to my race plan, included regular walk breaks where I eat and STUCK TO IT!

Anyway this was my first attempt at this thing so its a great learning curve.


Quick summary of how my race went

We leave home at around 6am and get to the track a bit after 7am. We set up tent and relax until 10am.
First thing I notice is how quick some of these runners start off! One guy was running about 4:30/km pace I reckon! I just settled into a nice rhythm but was still way too fast at about 5:15/km pace.
The morning was going quite quick and before I know it the 6hr race was on it's way.

I really didn't feel like I needed to slow down as I felt so comfortable for most of the time I was out there.
I moved my way up from 6th position at the start to 1st position and kept that until I stopped.
At 7hrs20min I'd covered 80km and decided to slow the pace a bit
The first sign of fatigue came about 10hrs in but I still felt great.
It was about this time Mick, Jess, Jono, Charlie and some others came by to watch on thier way home from Nowra. That was a nice surprise. It must've looked funny us runners going so slow around an athletic track after racing the state x-country champs!

Anyway 11hrs40min I started to feel sick and had trouble eating. All of a sudden One minute I'm feeling in control and the next I'm feeling in trouble

15min later I have a toilet break and start to see everything spinning. I stumble out of the toilet and my hamstring that was handling everything so well decided to get really sore. All of a sudden I'm thinking "how am I going to get through another 12hrs of this?"
I ran back to the tent have a seat and within 5min all my legs seized up. Another 5min and I decided to pull the pin

I ended up with 120.8km in 11hrs55min
Anyway 11hrs

Trotters - Gerry's run

Easy 11k run with Levi, leg was good at our pace but could still feel it this time more laterally which we started off mega slow and just picked the pace up as we got going. Still easy the whole way through though. Finished in around 56min (5:09 pace)

After trotters went to gym and did some glute strength work and used the steamroom. Leg felt much better after that.

Just about to head off to Sth West Rocks for an easy run in the marathon tomorrow

Thurs and Fri

Thurs I felt pretty good. Still a long way off but had a pretty good run. Ran 24.2k in 2hrs5min (5:10km) Did a few sub 5min and leg held up good

Fri was different. Went for 15k and from the start I could really feel my hips. The 15k was slow from start to finish. Bit annoyed. 1hr21min

Goes to show we can have a good day and a bad day. Hoping tomorrow is a good day!

Day off work = A run, swim, run, Body balance

Put on the rain jacket some long tights and headed out the door for another slow run. 13k this morning at around 5:22 pace. Did a couple of 5min k's but the hammy didn't like that so I settled down.

A few hrs later it was I was in the pool for a 2k swim then off for another run. This time easy 11k around 5:20 pace then I did a body balance class. Just being careful with the hamstring work

Thats me done for the day. Now I've got a blocked nose from the swimming

Tues and another nice slow run

Got up and for the first time in 5 weeks my hamstring felt good! Off I drive to the gym thinking ïs this the turning point? Could it have healed through the night? Could I be back to normal running? some speed work maybe?
Well I get to the gym get out of my car and the feeling was back. Ohhh well slow running again.
I decided I want to do a cycle class to do some heart rate stuff but the stretching of the leg with the pedal was bringng on the hamstring pain. So I still finish the cycle class but will give them a miss for the time being.
After cycle I went for a run from the gym to Adcock park and did 6k on that running a nice slow pace getting use to the feeling of running slow on a track. I guess I did the first 4k about 5:25 pace then thought I'd slow even more to see what 6min k pace feels like on the track. Did 2k best I could do was 5:48 then slowed again thinking this has to be 6min or over and it's 5:53. I then made my way bak to the gym to do a bit of strength work and steamroom
23.3k done in 2hr3min (5:18 pace)

Sun and Mon 42.6 and a 5

I tell you what..this hamstring thing thats not letting me run my normal pace and forcing me to slow down is a bit of a blessing! If I was wanting to do a race like a marathon or shorter then I'd be a bit pissed but since what I'm really training for is total endurance and 6min km pace is considered fast I'm now really enjoying running long at a slow pace and still finishing quite fresh.

Yesterday (sunday) I got up and ran around the bay plus some extra and in the end it was 42.6km in 3hrs49min (5:22 pace) I was running slower at the start and somewhere there I ran into Greg Brown so I ran with him from PT Claire to the Rip bridge. I was happy how I felt in the legs since it was only the day earlier I ran 53km
Today (mon) I went to the gym to do some strength work and use the steamroom but also ran another slow run. This time only 5km. Calves were tight but other than that I felt ok. Hamstring was good but I wasn't striding out at all. I think my fastest pace was about 5:27 so pretty cruisy

Nice long 53km

Started off at trotters but went off and did my own run to Norah Head and back. Again just like the rest of my runs this week I kept it at an easy pace. Pretty much held onto 5:30 pace most of the way. Hamstring was really good running. I could feel it and the hip felt tight but as far as running went it was good. It got pretty sore when I finished and spent quite a bit of time putting the ice pack on it.

All in all I was happpy with todays effort

Thurs and Fri

Thurs
Off on a slow 21.8k. Really taking my time and making sure I don't put any stress on that hamstring. It was feeling good running slow and every now and then I caught myself speeding up to my normal easy pace and had to force myself to slow down. Ran it in about 2hrs. Pace was about 5:40km. Good news my hamstring didn't get any worse all day but I tell you what......my feet were so tired by the end of the day. I guess being on my feet from 7:30am when I started running to when I finshed work at 9pm is good endurance training!

Fri
Today I just went for another easy run without putting any pain on that hammy. 12k in about 1hr2min 5:16km pace. Still slightly slower than my easy runs.

Later had a massage that I'm glad to say was much less painful than the one last week!.

Tomorrow I'm planning a 50k-60k run at about 6min/km pace. That should put me in a good frame of mind for the 24hr and I guess it will give me an idea how my legs will feel after running nice and slow for that long. I'm hoping they will feel pretty good.

Wed already!

I woke up this morning and again I can feel that bloody hammy/glute. It's not too bad but annoying more than anything. Decided to just do 2x10k runs both on the treadmill at about my pace I plan on going at the start in the 24hr race in a few weeks time. First run was at 6am and done in 59min. One of the slowest 10k I think I've done

Second 10k was done at 5pm and again really slow. In fact I kinda went off into my own little world! 57min for that one

I've really felt like taking some time off to let it heal but I've entered the Macleay river marathon in just over 1 weeks time and 2 weeks later I've got the 24hr.
My plan was to run a good marathon but not race it and do about 3hrs then taper for 2wks then get some big km's in the 24hr.
Plan now is to train to just keep the legs kicking over without putting any strain on the hammy and who knows...it might heal if I just run slow. Then to run the marathon with Denise which should be just slightly faster or about my 24hr pace in about 4hrs.
Then I still plan on doing some big km's in the 24hr as my hamstring doesn't seem to be affected by running slow and not striding out.

After the 24hr my next major race will be GNW100m so I can afford to have 8-12wks rest if need be. I'm not too bothered about that as last yr I was off with a pinched nerve causing sciatica from July to mid Sept and still had a good GNW race

Tues

Just ran easy 10.5k from Terrigal to Wamberal and back. Was going to try some intervals of 3min hard 1min easy but hammy/glute just doesn't like it. Not too bothered about it. Instead just ran a nice pace on the borderline of feeling good and feeling average. 50.45 or about 4:47k pace.
After made my way to the gym for some glute strength work.

Almost healed after a PAINFUL massage!

One week on and I'm starting to feel like my nerve pain in my left hamstring is comming good.
Since I ran last Wed I took a couple of days off and on Friday I went and got a massage. Bloody hell! Trigger points loaded in my glute medius and minimus. 30min of one of the most painful massages I've ever had and I walked out of there feeling like my hip and hamstring had freed up. Still having pain but has got a lot better over the last couple of days.

Sat I ran trotters 10k staying with Denise and doing a nice easy 51min. That was a PB for her.
Sun (today)I went to the gym and did a cycle class then ran 10k on the tradmill in 49min. Leg was good. Could feel it but much better. Also been feeling better as the day's gone on

Post TNF

Wednesday has come and that's 4 days since the big event. Legs starting to come back to normal but still getting nerve pain in that left hamstring. Something I've had on and off for the last 10yrs so I'm kinda use to it now. More annoying than anything. Could be weeks or could be months but it will go away. Then once it's gone I'll give it 9-12 months and it will come back again.

Anyway I decided to have a run and all felt ok. Just got on the t'mill at the gym and got 10km done in 52min. Steamroom after that then home to do some self massage. Happy to say leg was ok running but could feel it after but nothing too bad.

A couple of more days off running now then Trotters 10k on Sat. It's their time trial but I ain't racing

TNF100 2012

Another 100km race ticked off. Some races go to plan other races you need to change your plan as the race develops.

All was going great in the training for this until 2 weeks ago when I develped some nerve pain in my left hammy. I was fine running but it did slow me down. I just stopped all the speed work.

In the week leading into this I just did 4x10km runs on the Tues, Wed, Thurs and Fri.

The morning of the race I got up at about 4am. Breakfast was toast, coffee, powerade and a V and at 6:55am the gun goes off and off we go!

The course pretty much goes like this
Hilly road, trails/steps, road, steps, climbing rocks, trails, steep steps, trails, first checkpoint, firetrails, ladders, technical downhill trails, fire trails with lots of climbing hills, steep descends, checkpoint 2, uphill firetrails, uphill steep steep (yes steep) technical trails, technical rocks, steep technical downhill, crossing rivers, up and down fire trails, checkpoint 3, fire trails, Nellies Glenn (a crazy climb of about 2km of steps straight up!) technical trails/steps road, checkpoint 4, road, grass, road, ovals, steps, steps, steps, steps, steps, dodging asian tourists down the giant stairway (over 800 steps) boardwalks, fire trails, steep downhill fire trails, uphill fire trails, downhill fire trails then 7km climb straight up on fire trails, checkpoint 5, uphill road (2km?) downhill road, technical single trails in the dark with a mixture of trails, steps, a few more steps, a couple of more steps, the some more, up one last more of a steep set of stairs, on the property of the Fairmont resort.....FINISH!

For me I was running a great race feeling strong and fit until going up Nellies Glen when I noticed my left knee getting quite sore. Once up the top it came good.
Down Kedumba hill still feeling strong then as soon as the 7km hill started the pain in the knee was too intence to keep running. I got to the last checkpoint and got Denise to spray some cold spray on it and that seemed to settle it. Last 11km and I'm feeling great again. Saw the sign 5km to go and starting to think I'll get a sub 12hr in. 4km to go and still cruising along, 3km to go and my watch says 11hrs35min, still on track then about 1min later I trip, go flying mid air land on my quad/ITB first on a wooden step then my shoulder then I slide down the set of stairs feeling my legs pounding each step. I yell out F**K!!!!! Get up took 1 step and nearly fell over again. Tried to run but after about 300m I was forced into a walk. I get to the 2km to go sign and my watch now says 11hrs47min. All I could do was let about 6 other runners pass me and walk into the finish.

I finished in 32nd place in 12hrs16min32sec (1000 runners started about 600 finished. About 400 people DNF'd!)

Denise was once again there to make sure I kept going, didn't sook, kick my butt into gear, buy me coke, have everything at my ready. Pretty much the best crew one could ask for!

Time to let the wounds heal

races and longruns

It's now been 6 weeks since Tarawera and I feel I've got back into the full swing of things. I took a good 3weeks off after Tarawera to get my mind and legs fresh again and feel it was the right thing to do. I've been back 3weeks now and with 3 weeks to TNF100 I'm hoping I'll be in good shape for that.

This week was pretty big. Got 100km running in by Fri and a total of 160km in for the week. The only issue I've had is my right foot which has a lovely bunion and a hammer toe has been giving me some pain on the ball of my foot.

On to this weekend which will be my last big weekend until TNF
Sat was a day of racing. First with the Trotters Charles Kay. Had a goal of sub 40min (this is a tough 10k with nice massive 1km hill thrown in there) I got 38:56 for that effort and came in at 4th place.
Second race in the Arvo with the cross country club held out at Matcham pony club. What was meant to be 6km was more like 6.5Km. Ran that in 24:24 and placed 6th.
Sunday was waking up at 4am to have a good solid run with the trotters on the GNW course starting at Congewoi and finishing at Cedar Brush rd. (33km)
I packed my running pack with all the gear I'll need for TNF and reckon I had about 5kg on my back. I just ran a nice steady pace running with Mick to the top of the communication tower (well Mick ran it and I walked) and Clarke. Mick and Clarke passed me on that hill but Mick stopped at the top to wait for Jess. I caught up to Clarke and we ran together for a little bit then he must've got bored with the pace and he took off. I was happy to just go my own pace and not kill myself.
Finished the run in 3hrs24min. Clarke the mad man finished in 3hrs01min and Darrell came in at 3hrs28min. All in all a good weekend of running but feeling pretty tired now!

Post Lake Tarawera

Its 4 days now since I finished the race. We got home late last night and it felt good to be home again.
I've really struggled with that calf since the race and have been feeling pretty low about it. I planned on taking 3weeks off running after this race except for the odd run on the weekends so that actully helped as I'm no pressure to get back into it too early.

At first when I finished the race and up until Monday I was thinking I'd had a pretty crap run. I was thinking how I had blown up and I should've been at least 1hr quicker finishing, but the more I've thought about it the more I've thought it was actully a pretty good result. I was running comfortable for the first 20k and felt like I could've ran all day then a twinge out of nowhere in my left calf forced me to drop back the pace and with 30km or 40km of tree roots to run through my calf just got worse and worse. I was on the verge of doing a dnf at 60km but somehow I could not do it.
I'm not too sure what happened but my calf came good in stages after that. Managed to work my way up through the field again. So to go from running with the top end of the field to dropping back to around 30th then to work my way back to 7th I'm now thinking "that's pretty darn good!"

One of the great things I found with this race was all the people involved and all the runners that I was running with from the top group to the mid pack who passed me before I passed them again who came and congratulated me when I finished.

I guess the thing with ultra running not everything goes as planned and you need to be ready for some misfortunes. I can think about how I could've gone that 1hr quicker if that calf behaved and how I could've done this and I could've done that but I did the best I could under the circumstances I was in and I've got to be happy with that.
I was lucky I didn't have to dnf as alot of runners did. I was lucky to get a top 10 placing against some of the worlds best trail ultra runners, I was lucky to encounter some of the best trails to run on with an elite group of runners.

Yep I didn't have a crap race...I had an AWESOME race!

Next thing now is to get this calf good and get race fit for TNF100

Lake Tarawera Ultra 100km

What an amazing technical race this is. It has it all. Nice forestry trails, nasty gravel trails, a little bit of road, lots and lots of technical tree roots trails, river crossings, running along cliff edges, some nice hills, some nasty hills, fallen trees, awesome aid stations, awesome volunteers, a great lead up to the race with a funrun and the Western States movie. Even the finishing medals were outstanding!

My race started off just as planned. I had 2 goals I wanted to reach. Sub 10hrs and a top 10 placing I got one of those goals.
We got to the start just before 6am and with the race stating at 7am we had just over an hour to go. I found it pretty cold waiting. After a quick pre race briefing we were lined up ready to go. I set myself about 5 rows back and just eased into it passing quite alot of runners. After about 30 or 40min I found myself up with the leading 100km runners. I was quite surprised at how easy the pace was. It was at one of the aid stations at about 19km I stopped to get the crap out of my shoe. Going through the river sections I got some stones etc in there. It was also at this stage I noticed my left calf feeling rather sore. I slowed down a bit to let it settle but as the run went on it just got worse. It wasn't long before I was on the tree roots and I reckon there was around 40km of tree root trails to run through which made it interesting. There was alot more hills than I expected.
Not long before the 60k someone told me I was 27th. yukk! I've gone from about 6th or 7th down to high 20. By the time I made it to 60k I was in about 20th place. It was also here the first female came charging by!
I decided I better get my butt into gear.
Leaving the 60k we were on a gravel road then we started a climb. The more I climed the hills the more my calf would spasm up. I found I could keep it at bay with salt tablets. Alto of the race is a bit of a blur after the 60k but I remember we started to make our way down hill and all of a sudden my calf came good. So while it felt good I ran a pretty good pace. I manged to catch up to alot of the other runners that passed me in the tree roots. Going up the hills now I had no problem running and passed alot as most were walking them.
The main hill is this 5km loop thats starts just befor 80km It was here my calf got really sore again and on that loop one other guy I passed and the chick caught back up to me. I found this hill quite good as it gave me a chance to break the run up with some walking. Back at the aid station my calf came good again so I took advantage of it and ran a nice steady pace dropping Nicola (the female runner) and the other guy. I got to 90km checpoint and only stopped for about 30sec. I made it there in 9hrs33min. There were 2 more drink stops between there and the finish. I only stopped at the last one. They tell me only 3km to go. That was a long 3km too. All this time I had no idea how close the girl and guy was behind me but knew if they can't see me they have no idea how far in front I was.
Finally I could see the finish line!
I finished in 10rs23min36sec and 7th place. Beating that guy by 2min and the girl by 3min.
Not the time I wanted but the placing was good :-)

Lake Tarawera Ultra Eve

It's the day before the big race. I think I'm pretty ready. We flew into Auckland on Wed. Stayed out at Bucketty beach and got a nice 11.5k run in
Thurs morning got a easy 6k done in the morning then we made our way down to Rotorua. That evening we met up with a heap of other runners at the Redwood Forrest for a casual 7.5k run on some of the best trails I've ever run on. After the run they showed the Western States movie
Today being the eve of the race I just went for another easy 11k trail run through all these hot pools. Amazing running over here.
We went for a trip to the Pak and save supermarkets and WOW! what can't you buy at this place!
We also made it up the gondola and down the luge. A bit of pasta for lunch and getting my stuff together for tomorrow.
Sat in a running science seminar from Stuart Mills....(lesson - remain positive!)

Now all I have to do is try to get some sleep, wake up nice and early, relax and race 100k to the finish!

Final week!

Starting to get fresh in the legs. We leave tomorrow morning and have to be on the train to Sydney at some stupid oçlock!
Since last blog I've only done a few runs.
Fri - rest
Sat - 16k around Lake Burley griffin in 1:15:08
Sun - 25K out and back on the bay to bay course in 1hr54min
Mon - Rest
Tues - 5k tempo run at 4min k pace witha 1k warmup and easy 6k to finish with in 53min46sec

Well so far so good. Had a massage today as well as some dry needling. Still having issues with my left hamstring but I'm sure it will work out on the day

Tues, Wed and Thurs and yes I'm tapering

Pretty relaxed week so far and backing the running right off. That weak hamstring that I felt was coming from my glute last week has backed off the hamstring but really tightened my left glute up! Not bothered about it as it's made me back off and just do some nice easy running. I'll stay off the hills and the speed until race day now.
Other than the glute I'm feeling quite fit and strong. Its come to my attention that I have just over 1 week until race day....yes ONE WEEK!!
So far this week
Mon - Rest
Tues am - easy 12k 59:12 Terrigal to Forries and back
pm - cycle class

Wed am - easy 11k 52:30 on the treadmill then a double cyle class

Thurs am - easy 12k 59:37 Booker Bay to Umina and back

Tomorrow I'm off to Canberra so I'll just chill out and work and see my girls but do no running

It's taper time!

Well in the last week I've managed to keep getting some descent training in and it's come to the time of taper.
I don't normally taper too much for most events but since last Tuesday feb 28th my left hammy has been feeling weak and just "not right" Feels quite tight when I run but not in any one spot. I even think it may be coming from my left glute. Anyway like I said I've still managed some good training but have decided to back off and see if I can get the hamstring feeling fresh and strong again come race day.

Last week was
Tues am 10.6 intervals
Pm 10k run
Wed am - trail 14.8k
Thurs am - road 15.5k
Fri am - road 12k
pm - cycle class
Sat am - trotters erina bush run 12.4k
Sun am - Orchard run 31.3k
Total for the week around 106.5k

humidity!

Two runs in today. First was an fartlex/interval session. 10x3min hard 1min recovery. 10.4k in 45min.

Second run was bloody hot! Easy run that was tough! 10k down at Umina on the flat in 47min. Went from that to my massage

Sunday in Bouddi!

Tough running is all I can say. Bouddi will definitely take it out of you. Very humid at the start (6:20am) Ran from home to Putty Beach then a lap of maitland bay loop then down to little beach, Macmasters beach to sth Kincumber the back home. 3hrs55min for only 35.5km. Like I said...very tough running.

This week
Mon easy 5k
Tues am - Intervals 12.2k
pm - Trails 14.3k
Wed am - 21k
pm 10k
Thurs - 22.1k
Fri am - 10.2k
pm - 12.1k
Sat 22.1k
Sun - 35.5k
TOTAL about 163km!

Now it's taper time!

Sat long warmup and a race = tired!

Up for trotters and with 3 weeks to go I decided to run into trotters 12.5k and then the the Charles Kay time trial. Legs were pretty heavy and tired for whats been a big week of running for me. Took 56min to tun there.
I wasn't at all botherd how I would go in the time trial since I've not done much speed work so I set off at what I thought was a hard pace. By 3k I knew this wasn't going to be fast.
I was actually feeling in the lungs ok just didn't have any spring in my legs. Got to Charles Kay hill and I reckon if a motorist saw me running so slow up that hill and the grimacing look on my face they would've thought I was one unfit guy!

Finally after 41:52 I crossed the finish

Thursday nice moderate run!

Up early to get a good descent run in. Left in the dark around 5:40am. Felt great in the legs and just kept an easy pace at the start then slightly picked it up as the run went on.
Ran from home at Bensville to Davidstown and back going via Dunlop hill and back on the bike path
Did roll my ankle about 17min in the run and developed a friction blister at 44min. That caused my left Peroneal to be sore all day

In the end I ran 22.2km in 1hr45min

Back on track

It's been a while since I've ranted away on this thing. I guess when I have time away from running I lose the motivation to write about my training. Kind of depressing knowing that I'm forced to rest. In saying that it also gives me a chance to get more swimming & cycling done.

It's been almost 7weeks since Narrabeen and I guess I started running again 3 weeks ago. In that time I've been nursing a sore right foot. Getting better each week but it's still there. Hasn't stopped me from logging in some big km just slowing me down.

From week 2 in Feb I got 122km in and last week 146km. 47km of that was on the Brisbane water bash course last Sunday.

Knowing that I can still do the big km's gives me hope for a good run in 3&half weeks time when we travel to NZ for The Tarawera 100k

So far this week
Mon easy 5k
Tues am - intervals 3min hard 2min easy x 10 12.2km all up
pm - easy trail run from Erina Fair to Bensville 14.3k in 1hr10min

And today
AM - easy to moderate trail run around Bouddi and kincumber - 21km in 1hr57min
PM - a nice easy 10k

I must say that after todays effort my foot feels the best it's felt in ages. The one thing I've learnt though is today could be feeling great...tomorrow it could feel like crap.
Lets hope tomorrow it's feeling great!

Sun long ride

Again a ride was in order today. Set out from Bensville to Budgewoi then down to WoyWoy.
92.5k in 3hrs22min. Pretty slow but it was really windy. Also just didn't fel like killing myself out there

Sat and 2 weeks since Narrabeen

Well after my attempt at running last week that sore foot I got right at the end of my 10k run has still been sore. Too sore to run on. I seem to have inflammed my peroneal tendon. Pain on the lateral arch of my foot with push off. Managed a couple of spin classes this week and went for a nice ride (55k) from Bensville to Magenta then back to Terrigal.
Foot was heaps better after the ride but got sore as the day went on

How I started running

One of the most common & frustrating things I see in the exercise world is people wanting to lose weight, whining & complaining that they aren’t happy with their body. I see this everyday. Every now & then I find someone who decides enough is enough & they do something about it.
I was one of those people

I decided to get what really bothers me out of my head & down on paper.

I believe, no in fact I know that if we want something bad enough we will get it. If it’s important enough we will do what needs to be done to get what we want.

We all need GOALS! Without goals we have no idea where we are going or what we want. If you decide to get married what do you do? Do you say I’m going to get married one day then expect it to happen? Do you need to get more specific? Maybe you might need to work out how it’s going to happen. I mean if you say your going to get married I think you need a partner. It’s a bit hard to get married on your own! You may have to set a date. What about a location? Food? Music? & then once you work out all the details you then need to sit down & work out who’s attending. After all this you then need to make an investment or hope mum or dad will pay for it. Either way you will find the money & the time to make that wedding happen. It will become a priority in your life. You want it bad & you will get it!

Lets look at another subject. Let’s say work. Why are you working? Is it to pay for the things you want out of life? Did you wake up one day & hey presto you had a job? Or did you have to put effort & planning in to getting that job. Maybe you had to work out what you wanted to do. You might had to spend time getting educated to get the skills required to do that job. Do you wake up in the morning & think to yourself if you should go to work or do you just get up & go. Most people have a system where they go in to auto pilot & get ready for work without to much thought. They have done it consistent enough so it’s a habit.

Another subject. Lets look at that holiday or short trip away. If you have a holiday planned for let’s say the Gold Coast. You book the airfare, you book the accommodation, you plan it all in advance. You know when you are leaving & when you are returning. If you catch a plane you even know what time your going. You make it a goal & a priority in your life to go on that holiday. Let’s say you wake up the morning you are leaving with a bit of a cold or you feel under the weather. Maybe even a bit sick. Do you cancel that holiday? NOT ON OR LIFE! You set a goal up & you will achieve it.

Now why is it then that we say I want to lose weight & expect it too happen? If you can find a job, find the time & money for a holiday or even plan a wedding why can’t you lose weight? It’s not rocket science. You MUST COMMIT! You have to be CONSISTANT. You need specific goals & a deadline. If you really want to lose that weight you can do it. If you haven’t then you don’t want to. Now I do believe that some people do have medical conditions that really do stop them from loosing weight, but most of us don’t have that problem. Our desire just isn’t strong enough.
If we spent less time making excuses for & more time committing you would reach your goal.
When was the last time you changed your mind about doing your exercise because you were tired? Have you ever cancelled you personal training session because of something else? Guess what? That something else is more important to you than loosing that weight. If you want to lose weight, get fit or tone up then you need to be making it the number 2 priority in your life. What’s number 1? It’s family. Number 2 is health & wellbeing & number 3 is work.

Here is a little story about the old me who found out about goals & was sick of being MR AVERAGE.

I use to be 100kg before I started running. I use to hover around 80kg then not long after my second daughter was born (she was 3 month premature & a lot of time was spent in hospital) I put it all on. I did manage to get some off over the following year & was around 88kg to 93kg. Then one day I had to get into a suit & the bloody pants were so tight I thought I had on the wrong pants. It was then I said bugger this I’m going to lose the weight. It MUST come off. I’m in my early 20’s & getting obese! It must have been that night I took Sharnie our Bull Mastiff for a run/walk. We went for around 20min & I was stuffed. Could hardly breathe. I used my asthma puffer almost 6 times! Now I could have gave up quite easily but thought to myself this has to get easier. I started taking Sharnie for a daily run/walk. 30min was the most I could handle. I was waking up sore & stiff but noticed I was feeling better as the day went on. This went on for about 2 weeks & after all of this I hadn’t lost much weight. Maybe ½ kilo. I thought I need to address what I’m eating. Now I was eating CRAP! And a lot of it. Loved my butter. Loved my chocolate. Loved my biscuits. Loved my coke. I was eating pies, sausage rolls, ice-cream. I was drinking fullcream milk. I’d have almost 2lt of that a day. Cheese…..yummmm. Loved my takeaway. I use to work as a storeman & I can remember many a times having morning break at 8:30am & having hot chips! Anyway the fact is I had to change what I was eating. I could do all the exercise in the world but if I wanted to reach my goal I had to change my eating habits.
I decided to go cold turkey. I gave up drinking anything but water. Water was all I drank. Now let me tell you it was a massive shock to the body! I gave up the butter, the ice cream, the chocolate. I started & having stirfrys for dinner & taking leftovers for lunch. My morning break was now fruit & yoghurt. As soon as I changed my eating habits I lost 20kg between February & April. It was a new me!
Now my goal at the time was to run around Lake Ginninderra non stop. This is a 7km loop around one of the lakes in Canberra. I can even remember the month when all this started. It was mid January and the year was 1999. It took me about 3 weeks to reach that goal. Now do you think I ran once or twice a week? NO. I ran 5 x a week rain, hail or shine. I was committed to reaching what I had set out to achieve & nothing was going to stop me! I just figured I’d lose the weight on the way
I ran 5 x a week & ate healthy. That’s all I did. In this time I was getting fitter & less stressed. I did this with a job working from 6am to 3pm and at the time I had 3 daughters & was married. When did I run? When did I fit this in? I dedicated 4pm & 5pm to my running.
I was starting to like running so I thought I might try & go in a race. I had no idea how I would go & was terrified that I might come last. But hey….running was keeping the weight off & I had reached my goal of running around the lake & I knew if I didn’t pick an event I would stop. I was getting board. I got on the internet & found out about the Canberra half marathon in May. It was 1 lap around Lake burley griffin. 21.1km!!!!! I thought if I could run 7km I could run 14km. If I can run 14km I could do 21km. So I set out for a long run of 14km around Lake Ginninderra 2 times. I have never felt so bloody exhausted in all my life! I did do it but bloody hell it was tough! I had about 4 weeks to get ready for this thing. I entered so now I was COMMITED! If I didn’t do this thing I was going to lose my $25 I invested & damn if I was going to let that happen!
One Saturday morning after I had finished work I parked my car at Lake Burley Griffin. I took a water bottle with me & off I went. I ran slow just wanting to get around the lake non stop. I knew if I could do it I could finish the race. Now if you think 14km is hard you should try 21km!
Over the next couple of weeks I ran that thing EVERY SATURDAY. I made it my Saturday goal. Nothing was going to get in the way. If I had to I would run at 5am. (never had to but I would’ve) I knew if I didn’t I wouldn’t complete the race.
Sunday 16th may 1999 was the race date & I remember heading off & plodding around the course. I finished running non stop in 1hr 37min & 44 seconds. I was placed 133rd overall. There must have been 400 or 500 people in it. Was I happy? Heck yeah! I completed my first ever race! I was weighing around 72kg & was feeling on top of the world! Much different than 5 months earlier when I couldn’t run for 30min without walking & was about 25kg heavier! The problem with all of this I found a new passion. I hated running but loved the results it gave me. And finishing a race was the best feeling in the world.

It’s now May 2007. It’s 8yrs ago I ran that race. It’s 8yrs ago I lost that weight. As I write this I’m about to race the Canberra half again. This will be my 6th Canberra half. A lot has changed since I set that goal 8yrs ago. I’ve been on quite a journey. It was a year later I completed my first marathon. That’s another story for another time but let me tell you that (at the time was the most painful thing I had ever done!) the marathon changed my life. I completed that marathon in 3hrs 40min 2sec. I couldn’t walk without limping for a week & it took 3 weeks before I could run again!
8 yrs on I have completed 9 marathons. The quickest in 2hr 56min. I have completed around 30 half marathons & 1 ultra marathon. I’m training for my 10th marathon in July & I’m completing another Canberra Half this weekend. I have gone from 1hr 37min 44sec for my first half marathon to my current best of 1hr 20min 19sec which was last year (2006) I kept setting goals & reaching them. There is no way I would’ve got where I have without setting goals & I’m not finished either! This year (2007) I’m going to break 80min for the half marathon & run under 2hrs 55min for the Gold Coast Marathon. I have a goal in place with a deadline. I WILL DO IT! I also have a goal to do 35min for 10km.
Over the next 5yrs I have more goals set. I’m going to run under 2hrs 45min for the marathon. I’m going to run 75min for the half marathon & I’m going to run 34min for 10km. I know I will do it. I have a system in place (that’s called not giving up!) & I trust it. It will work & I will get there!
After that? Who knows? I will tackle that when I get there!

I’m not this super human. I find running hard like anybody else. I just love the results that come form it all. All I have done is set goals, made it a priority in my life & done what needs to be done to succeed.
You can apply the same principles that I have with my running to your goals. But you must make it a priority in your life. If you don’t then don’t expect to lose that weight. Don’t expect to get rid of that back pain. Don’t expect to get fitter or tone up. One thing you can expect is to be worse off than you are right now.
Don’t blame things for stopping you from getting what you want. We all have tough times in our lives. Bloody hell I’ve had plenty! But through all the good & all the bad I’ve never let it stop me from reaching my goals.

You can do it to!

I hope this short true story of my early running days helps you get motivated enough to reach your goals.

Darren McClellan


Since I wrote this which was 5 yrs ago I've now completed over 18 marathons fastest being 2hr54min, 9 or 10 ultras, over 40 1/2 marathons fastest being 79min and 100's of fun runs

Post Narrabeen

Well its been about a week since Narrabeen. In that week up to Thurs I've done no running. I pulled up quite sore on both knees. Feels like MCL damage but has improved quite a bit everyday.
Friday was my first run back and did a 6k on the treadmill in about 34min. Right knee was good but left knee was sligtly sore

Sat (today) was my next run. Again done on the treadmill but this time 10k in 55min. Knees wern't too bad. In fact it was the right foot which became sore right at the end of the run.
Next run I'll attempt is on Tues. Tomorrow is a well deserved Sunday rest!

Narrabeen Allnighter 12hrs! 130.051km!

Wow! What a tough event this one is!

My day started by tossing and turning Fri night/Sat morning and really didn't get alot of sleep. That seems to happen alot before an ultra race. Spent Sat just trying to do nothing. Lying on the couch etc.
Mum came and picked us up about 2pm and by the time we squeezed everything in the car we were off.

First stop was to some chicken at this shop down at Narrabeen then to the supermarket to get some supplies then it was off to the race area to set up camp.

The weather was coolish waiting around but good for running.

7:30 we gather around for a bit of a race briefing then 8pm we line up ready to go.

Within about 1min Jo Blake takes the lead with me not too far behind. By the turnaround I think he slowed down to run with me then we kinda shared the lead for the first 20k. It felt really comfy and was happy to just keep that pace. We did go through the first 10k quite fast in 44:39.

It was about 20k and I noticed Jo slipping behind but wasnt sure if he would pick the pace up later

My girls Tiff & Skyla were there all night helping and really chearing me on.

I went through quite alot of bad patches all night and after about 40k I had my first toilet stop and a nasty vomit!

It was also around that time my right knee started to give me quite alot of grief but I could run with it. It was mainly all the ditches and at the turn arounds where it was the most painful. As the night went on all I wanted was icy cold water and ice. I pretty much just ran the whole way wetting my body with the water bags, chewing on ice.

The last hour was just hell and my body was starting to shut down. 42min to go and Í was just short of 7k to reach 130km. Going around the last lap I'd done 129.3k and had about 3min to get to 130k. Thinking I wouldn't do it I just kept shuffling along then all of a sudden I thought stuff it.....when will I get this chance again and knew I would hate myself if I fell 100m short so I just ran that last lap as hard as I could!

The hooter sounded and I just collapsed on the ground!

10k splits were

10k - 44:39
20k - 1:30:45
30k - 2:17:47
40k - 3:07:02
50k - 4:02:09
60k - 5:04:29
70k - 6:01:42
80k - 6:57:58
90k - 7:56:32
100k - 8:55:56
110k - 9:54:35
120k - 10:58:12
130.051 - 12:00:00!

Friday......almost there!

Just a pretty relaxed day today. Wake up about 7:30ish and headed out the door for a comfy 6k.
Legs felt great

Thursday...only 2 days to go

A nice and easy 10.7k on a nice flat road. Right butt still quite tight but I'm pretty certain I'll be able to run on it for 12hrs

Wed and much better!

First thing I thought about when I woke up was how my piriformis would be when I walked on it. Happy to say it felt ok. It was tight and I could definitely feel the difference between the sore right one and the good left one.

I had a massage booked in this morning down at Umina so I drove down to Booker Bay and ran easy 27min out and got a bit past Ocean beach then turned around and ran back in 26min. 10.6k in 53:30

I was quite happy with how my piriformis felt

Tuesday post around the bay

Just went for run around the streets of Bensville. A little under 4k in 19min.
A few hills and a little bit of trail. I found my right piriformis really tight and sore.
Got a bit worried. Straight away I stretched and iced it then got the tens machine on it later followed by having Denise massage it to help release it.

Around the Bay

4am and the alarm goes off......a yawn and a stretch and I somehow drag my body out of bed. Actually quite surprised how good my legs feel after yesterdays effort.
After some toast and coffee and a shower we make our way to Gosford. Got there about 4:50 so it's only 10min later and we are ready to run.
After a moments silence for the passing of Leon yesterday we are off

Straight away Mick takes off like a man on a mission followed by Ian, myself and Mark.It's only about 2min of running and it was going to be Mick, Mark & Ian running happily at about 4min/km pace. I was happy to just settle back and run on how I felt. I didn't want to push it if I felt too sore or stuffed. By the Avoca dve intersection I could see the 3 of them go through in about 12:40 I went through about 40sec later in about 13:20.
That was the last I saw of Mick and Mark but could still spot Ian in the distance.

First drink stop (5.5k) in 23:40 and 20sec or so I thought I better move on.
The hills start just after this and 2 of them are a decent one.
Again I spotted Ian about 2min ahead. I got to the second drink stop 10km in 43min then it was a very dew/wet/foggy frost reserve to run across.

Back on Empire Bay drive just past the Kincumber tennis courts and one of the last main hills to get up. I could see Ian making his way up in the distance.

Next thing I know I see Graeme Ridley on his own at the 3rd drink stop (14.7k) just past the Bensville turn off. 1hr3min I've been going now. A lollie and a coke and I head off again.

And again in the far distance I see Ian head down to Empire Bay. He's creeping away from me now. Get to the 4th drink stop (18K)in 1hr19min and Mike Gero is there with some more drink, lollies etc.

Get moving again and still feel pretty good. The run to the 5th drink stop (22k) at Booker Bay/Blacwall was one of the best part of this run. I alawys enjoy that section. Get to the 5th drink stop in 1hr40min

The toughest part of the run now begins. Pretty much just flat concrete for the rest of the way. I get to WoyWoy at the start of the bay to bay course in 1hr55min (26km)and set a goal of going sub 2:50. About 1km ahead I again catch a glimpse of Ian and that's the last time I see him until the finish

6th drink stop (28.5km)and no idea what my time was at this one and I'm now getting tired and aches are kicking in. Not wanting to stop long so I don't turn into rigor mortis I head off after some more coke and water and some cordial stuff.

7th and final drink stop (32km)and reach it in 2hrs24min and think now only 5km to go!

The rest of the run went pretty smooth and just kept a nice pace to the end.

Finished the 37k in 2hrs47min
Mark did 2:28, Mick 2:31 and Ian in 2:42
Now I need to freshen up for Narrabeen on Sat

Beyond the black stump 2012!!!

The run today.....distance is in miles








Well its the first day of the year and what a cracking start its been!
Beyond the black stump was on the cards today. This was the 2nd time I've run this. I did it last yr not really knowing how tough that hill is. This year I knew what I was in for but it was just as bloody tough!

Went pretty comfy for most of the run but was feeling it after the ruined castle coming back up that hill. Even managed to fall and do a stunning barrel roll then get up and get on with the running again. The run down to the ferry is a great relief and to time it so I get there just as the ferry is arriving was even better!

I was with about 5 or 6 runners n the start of that hill/mtn but decided I wanted to just take my time so I let them all passed and happily walked up to the top. I remember last year feeling like throwing up but all good this year. In saying that the legs were stuffed and I don't think I could've went much quicker.

On the road to the finish and for some reason now I had dead legs so I just plodded to the end

32k done in 3hr24min. 8min faster than last year
Got to the ferry in 49min (we had to wait a while)
Top of the road hill in 1hr20min (I think)
Ruined castle in 1hr42min
Back to the ferry in about 1hr28min
Top of the mtn in jst over 3hrs
And back in 3hr24min

Orchard run

I got out here around 7:15am and not a car in sight. I felt pretty buggered before I even got running. I think the 12 beers last night didn't help!
Went what I thought was a steady pace but by the time I got up the top of the hill I had sweat dripping off me. Got to the roundabout in 35min and the intersection in 53min. I almost turned around here but thought bugger it i"ll keep moving forward. Got to the green sign in 1hr3min and the road in 1hr23min
The run back was really tough! I found the downhills hard and it was pretty bloody hot too!
I had to stop about 3 times in total just to regather myself

The car at the end was a much welcome sight!
Ran it in 2hrs41min all up

Thurs to Sat

Well I seem to be back into the swing of things. The legs are feeling good again

Managed to run 10k on Thurs in a little over 48min
Fri I did another 10k but this time a slow 55min
And Sat I ran with the trotters. We ran the round dve. About 12k n 55min
So all going good so far

Post GNW

Well after 3 days I think I'm coming back to normal. The last few days have been tough to say the least! My legs have been so tired and been feeling like they just need a massive stretch! My feet have been puffed up and have massive cankles!
After the race we (Denise and I)made our way to Nelsons Bay for a bit of a break

All Ive done is eat, drink beer and chill out by the pool. Oh we did go on a dolphin cruise and play a bit of pool :)

Today being Wed we got back home. Swelling in the feet has gone down and I managed a 1k swim then did 5k on a treadmill in a little over 25min. Legs were pretty good but did feel tired

Lets see how I go tomorrow

GNW 100mile (107.9miles).....a long long race!

What a weekend and what a race! So much goes into an event like this and that's what make it such a big part of your life.

I guess it all starts on Friday. For me it was an easy 8k run. I've always found going for a bit of a run the day before a race helps and hey......if i can't run the day after doing a slow 8k then I'm not ready to tackle 175k!

We stayed up at my Mums place as she lives about 15min from the start line.
The Friday night was a get together of about 70 people for dinner. That was great catching up with some people i haven't seem in a while

Tried to get an early night but knowing i have to do this race in the morning made sleeping something that just wasn't going to happen. I think i got about 1hr sleep. 3am comes and its time to get up.
First thing i need is breakfast. Just a couple pieces of toast. I don't want to eat too much as the last thing i need to worry about out in the bush running is stomach cramps and needing to find a toilet.
Next was make sure I've got all my gear ready and packing all the food.

We got to the start just after 4:30am. After checking and weighing in i went back to the car to shut my eyes. The lack of sleep was also sinking in. 5:30am we all gather around and listen to Dave to hear the briefing before we all make our way to the start line all looking fresh and excited! How things look different at the end!

Now i decided just to run my own race and not worry about how fast everybody else will go at the start. I think i had about 12 runners in front of me for the first 6km of road then it was on the trail and i had another runner past me there. He had a green band on (green band for 100miles and orange band for 100km) I just watched him run those early hills thinking I'll catch him soon enough.
Getting to Freemans drive and crossing the road in about 1hr26min I'm thinking I've maybe gone too fast but I'm feeling good so i just stick with my pace. I catch up to the guy who past me just after crossing the road and also Shona (she was in the 100km) I'm watching still running the hills and asked if they have been on this course before. They both tell me they haven't so i told them they might just want to walk some of these hills.
After running with Shona for a while she decided to take off while i kept my steady pace. Next thing i know I'm in the rain forest slowly making my way through. The guy who was running all those early hills caught up to me here but 10 min later he dropped off.
After 3hrs26min I make it to the first checkpoint.
Denise was awesome. She had all the food out all ready for me. She tells me I'm in 8th place. A few min later I'm gone again.
About 20min later i catch up to Shona again but she soon dropped off. The rest of the way to checkpoint 2 I'm all on my own. I got through that section in about 2hrs20min. I get my weight checked here and I've lost just over 1kg. Still in 8th place i head off again.
It wasn't long and i pass another 100mile runner then a 100km runner. Next thing I'm starting those hills again. I'm quite surprised how good i feel going up them. Crossing watagans creek i pass Dave waugh then make my way up the next big hill. Got to the top of that still feeling good but was glad to be up there. Checkpoint 3 came soon after and I'm now in 6th place.
I found the climb out of the basin a bit tough but after running 85km i think that's normal!
The rest of this section us pretty easy going and before i know it I'm on the road section 10KM away from Yarramalong. It was here i pass another victim of running hard too early and i then plod along making my way to checkpoint 4 (103km) 3km to go I catch up to levi and we ran in there together.
I get my weight checked again but this time i put on 200grams. About 7min later I'm off again but notice water leaking from my pack. I turn back and luckly i had 2 water bladders so Denise changed that for me and I'm off again.

Not long into it and levi and his pacer catch up to me. I let them pass and walk run the bumble hill section. 15min later i catch up to them again. We run together for quite a while but they slowly dropped off and next thing i know I'm on my own again getting to Somserby for checkpoint 5. The climb to Somserby was tough but still felt great at the checkpoint. I change my shoes here and leave in 4th spot.
Next section wasn't too bad until about 1km from checkpoint 6. That's when i went through my first real bad patch. I get there and for the first time i have trouble eating and drinking. I tell Denise its getting tough. Levi came in about 4min after me

I leave the checkpoint still in 4th but knew Levi would catch me.
I manage to run until the suspension bridge then he caught me.
The rest of the race was the most challenging thing I've ever done.
I went through stages of bring able to shuffle to almost dry reaching. I could no longer stomach anymore food and had trouble keeping water down. Then the next thing i felt on top of the world like nothing could stop me.
Soon enough though i really started to chafe from having the pack on for so long that i couldn't run. My legs were coming good but was reduced to power walking. About 3km to and i found if i just shuffle without letting the pack bounce too much i could kinda run to the finish.
I got to the lookout just before Patonga had a look behind me and couldn't see a runner in sight. I knew now i was going to get 5th spot and I WAS GOING TO MAKE IT!
The last section leading to the beach was just sensational. Running on the beach to the finish line was just priceless. I reached the finish pole collapsed on my kness kissed that pole got that medal around my head and felt on top of the world!

I finished in 24hrs28min in 5th place

A true ultra experience!

Tuesday - 4 days to go!

Went out for a lunch time run. Around 34deg. Quite hot and humid. Its spose to be cooler this weekend but it was only going to be 30deg today. 4deg hotter so really who knows what it will be come Sat.
Ran 10k doing 4x5min at a moderate pace with a 5min recovery. Total for the 10k was 42:52
Left achillies slightly tight but other than that I felt great. The heat didn't bother me too much but I could feel it

I then made my way to the gym and got in the steamroom.

I'll take it easy now until Sat

175km. I can do this thing!

Somersby to Girrakool

Had Sharon pick me up and we met Gary & Suzy at Girrakool around 6am. We then got in Suzy's car and made our way to Somersby shop. Sunny warm morning for this run. Steady pace most of the way. The first part of the trail Sharon took the lead. I rolled my ankle not far into the run. Just kept running and it came good.
It wasn't long and I was now leading to the end followed by Sharon then Suzy then Gary.
Got to mooney creek in around 1hr10min and to Mooney Bridge in 1hr47min.
Finished in 2hr26min

I was really happy with how everything felt
I guess around 22 or 23km in total

Trotter...Crommety hill

Felt good again this morning. Started off steady and just picked up the pace once we got to Wambie shops. Ran pretty hard up the hill but Mick came screaming past me! Ian was just behind me at the top. I wanted to push hard down the hill to see if I had any tight spots that I need to focus on for next week. Only my left hammy was tight but still felt ok. Ran back along the road making it 14.6k done in 1hr2min (4:15/km)
Very happy

Friday easy day

Went for an easy 10k from Terrigal to Wamberal and back. I was really happy with how my legs felt. Felt like I had a spring in my legs. I guess It took just over 45min.

Later I met Denise in the gym so I thought I'd do a bit of hill walking on the treadmill. Walked 3km building up to 7km/hr and slowly going to a 15deg incline. That was pretty tough! Then ran easy for 1km. Got in the steamroom for a bit after that

Thurs Rumbalara run

Raining when I got running. Just ran about 13 or 14k doing the rumbalara course. Felt pretty good with no real niggles

Wednesday....10days to go

Ran a comfy 12k from Trrigal to Forries and back. Legs felt good. I thought they would be stuffed

Melbourne cup day

Felt tired when I woke up. Went for a slow 10k to start the morning. Then I went to the gym for the steamroom

Later I did 3k race night at Mingara. Quite a big turn out. Warmed up with Baz and Clarke doing Hansens. The race was pretty quick (for my standards at the moment) Still very much lacking speed but I'm getting back there. Just can't hold a fast pace for too long. I guess on 7weeks back running and only been doing speed work for 3 or 4 weeks does that to you.
Went through 1km in 3:20, 2km in 6:55 and 3km in 10:27.
I really struggled on the last 1.2km. Just managed to hold Jess off
Finished with a 2km warmdown
13km done tonight

23km all up today

31st Oct...Mondays swim

No running for me today. Just a nice 3k swim down at WoyWoy pool. Took about 56min. Stopped every 5-10 laps to break it up a bit

Rumbalara 16km

Well I was slightly seedy after going to Mark & Tara's wedding last night and with the alarm going about 5hrs after I gone to bed I was also quite tired!
I had no plans in racing this event as its too close to GNW. I just wanted a hard long run. Weather was warm but very humid. Started off running with Suzy but she dropped off by the time I got up the stairs. Was feeling great except for the coronas from last nght that were still in my body! Found the stairs/hills after seymor ponds tough going and even walked a couple....(gnw mode)
Somewhere on the way back Matt Robbie comes flying past me. He started 10min late. All up finished in 1hr25min and about 40sec
Happy with it and how my muscles felt

With a 3k warmup and 2k warmdown 21km all up

Trotters Charles Kay 10k

My goal today was to start around mid pack/back of back, start easy then just see how many other runners I could catch.
Went as planned and alot of other runners had an easy race planned as well I think because of Rumbalara tomorrow. For the first k I chatted with Tom, then for the second I ran with Wayne. Aboud 3.5k I caught up to Joe and about 4 or 5 other runners. I then started to run a bit faster. I could hear Joe hanging on to me but by 500m down the road he dropped off. I got to Charle Kay feeling quite good. Think I was there around 31min. Then I slowed down quite a bit getting to the tp. Next thing I'm flying down the hill then saw Mick at the school and he said I was 2nd. I was sure there must've been 4 other runners at least in front. (later I found out Mick & Mark Dunlop wern't doing the whole thing and the other guy Mark got lost)
Finished in 2nd place in 42:01

Had better years!

Well what a pretty bad yr running wise. I've been bad with the blogging as my running has been bad to me
First half of the yr I suffered osteitis pubis and a sportmans hernia. 5 months of no running from Jan to May
Finally getting back into the running from may and got through North Face 100km with 2 weeks of training then by mid June I was feeling all run fit again.
26th June I go in Woodford to Glenbrook. 25km in the Bue mtns and of all things my L5/s1 disc got inflammation in it and compressed on my sciatic nerve. The most painful 2 weeks of my life.
2 weeks of hardly being able to take a step on my right leg without a stabbing hot poker feeling pain shooting up my back
Week 3 I was able to walk with a limp but painful sharp hot poker stabbing pain
Week 4 was the same as week 3
Week 5 I was able to get on the exercise bike in the gym
Week 6 I ran on the treadmill at 7min k pace for about 6km
Week 7 I was able to plod outside but a painful back still
Week 8 I have a go at 10k and managed to do it in 48min, Did a run up Kincumber mtn and a trotters run. (the trotters run flared my back up again)

Well Its now the end of October and I've been back running for about 6 weeks. The pain in the back has pretty much gone. No more nerve pain from the damn sciatica and all is looking rosy.

I've managed to complete quite a few long runs as I've entered the GNW100 miler. I've also managed to run all of the 100mile course.
2weeks ago did relay for life. 2 days before the event I set a goal of running 100km. The night of that I was going great until 45km then started to get stomach cramps. I stopped at 52km and since we camped there I went to bed then got up about 6am and felt pretty good so at 6:30am I decided to get going again. I got another 38km in so 90km all up. Out of that run I pulled up with really tight hamstrings and achillies. I had to have the next 3 days off running because the hamstring was so sore. Back running again on the Thurs but still with tight hamstrings.

The next big run was the following weekend when I got up and ran trotters sat morning then went for an easy 24km bike ride then a 2km swim then after having a 90min sleep I went to Yarramalong where I met up with Levi, Rob and another runner at Midnight and we made our way to Patonga.
Most of the run I was running on my own. I arrived at Patonga at 8:20am. Felt really good until the last 5km. Still felt good at the end but was glad to be finished

Well that was last weekend and since then I've done
Tues - am easy 10k, pm - 4 x 1mile repeats in 6:31, 6:17, 6:09 and 5;54. That was done at adcock park. I guess I got around 12.5km done all up

Wed - am easy 12k, pm easy 10k

Thurs - Moderate run from Terrigal to Kincumber mtn and back. Just over 16km in 1:21 - tough run

Fri - easy 12km

So folks thats where I'm at

Easy Friday

Very slow and comfortable 12k from Terrigal to Forries & back. Cold morning being 3deg

Thurs

Just a steady run getting around 17k done in 1hr28min or around 5:13/km
Felt pretty good but left knee was a bit sore. Ran from home at Terrigal to Erina/Springfield then back
Later on I went into the steamroom & sauna

I'm back!

Well at least I hope I'm back. So far so good. Since I last blogged away I've managed to complete TNF100 in 13hrs36min, done the State 10k in just over 39min...that was hard! and have raced the bay2bay in 46:05.
The main reason I haven't been blogging is my computer had crashed. It's been like that since March and I'm quite enjoying not having it. I can check what I need to with my phone but as far as blogging on this site goes my phone won't let me.
I'll try and get on here a couple of times a week when I get access to a computer.

So far this week I've ran twice. Tues I managed a 12k run doing 10x2min hard 1min recovery and today (Wed) I ran a steady 14.5k from home to Forries beach and back in a little over 1:06. Around4:35km pace. Great weather for it too :)
Later I was in the gym and did 10k in 44min then weights then steam room
Next race planned is this Sunday..Woodford to Glenbrook