Tuesday

Felt tight & sore in left hammie when I woke up. Went to the gym a bit after 7:30am & it was feeling better by then. Got on the t'mill & started off at 6min pace (10k/ph)and after every 2min put it up 0.1km. Ended up running 10km in 53:25. I was runn 4:40 pace by the end. Leg was sore after run & stayed that way for most of the day. I went back late afternoon & did an hour on the bike & felt great on that & fantastic afterwards

Muzza's memorial run

6am & was happy to be out there running for Muzza. We all stayed in a group until the first big hill. I ran with the front group...(well Bazza was long gone) but the rest of us stayed together for quite awhile. I was feeling tight but pretty good until 45min into the run. Thats when I noticed the tightness getting tighter. Just had to back off every now & again. Stayed then same until 1hr 17min then it went through this next stage of tightness. I slowed down some more. It was great to have some people set up some drink & lollie stops for us. By Matcham I was just plodding along running the rest of the way on my own. Finished in 1hr55min
Decided 8am was a bit too early for a beer...hahaha
After the run I went to the gym for some stretching & spent 30min in the sauna. That loosened my hammie up heaps

Felt really flat for the rest of the day. Went to the pool about 1pm thinking I might get 2km of swimming done but after 250m I'd had enough!

Right now as I'm writing this at 7:30pm my hammie doesn't feel too bad. It's recovering well so thats a good sign. Last Sunday I ran 20.5km in 2hrs so to do 21km in 1:55 is good. Also to have no extra tightness after running the time trial yesterday is also good

Sat & trotter 10k time trial

Just went on feel. got through 1st k in 5:05 & went through 2k in 9:38. Held that pace until 4k then started to feel the hamstring getting tight. I slowed down & went through 5k in 23:59. Had to slow again at 6k & again in the last k. Overall I was happy I could complete the run in under 50min. (48:48 I think) Thats 6min faster than I could do earlier on in the week. My fitness felt fine. Just broke into a light sweat but the striding out is what I can't do.
I then went for about a 1km ocean swim. I was going to go longer but I think there were sea lice out there as I kept getting stung.

Then made my way to the gym for 20min on the bike then weights then a 20min sauna

Friday

Took it easy today, Just a cycle class at 6:15am then a 5k run on the t'mill in 27min. Was going to go 10k but it was niggling me. I then spent time in the steam room/sauna

In the arvo I went back just for the sauna. I can feel that's helping alot

Thursday - one if the better days

Finally my leg felt good for most of the day, felt good getting out of the car & got better as the day went on.
I went to the gym about 7:30am & did 1hr on the bike then some weights then 15min in the sauna.

Tonight I went in just for the sauna & steam room. Spent about 25min all up in them. Legs feels the best after that
Can feel it improving.

Wednesday

Got to the gym in time to do a double cycle class. Then did bodybalance. Was starving after that!

Later I went back to the gym & ran 10k on the t'mill. Tight but not sore while running. Sore when I stretch it though. Ran that in 54;50. So it's slow but the fastest since I've injured it.
I then did another cycle class then 10min in the sauna

Tired, stuffed & ready for bed now!

Tuesday Aussie day

Managed an hr run. Again slow. Could be 11k
I then got on the bike & rode a bit over 30k from WoyWoy to Lisarow in just under an hour.
Then off to the pool for an easy 3k swim in just under an hour

Monday

Went to the gym first up & ran 1k the did 1hr on the bike the another 1k

In the arvo went to the gym again and did 2k on the t'mill in 9:50 then 20min on the bike

Sunday &first long run in 5 weeks

Went for a very slow 2hr run. Slow again. Can't stride out at all. About 20.5km in total

Sat time to get up to date

Managed to do trotters. Sad day with the passing of Muzza. He will be sadly missed. It was the Fuji run & I chose the soft option. Around 11km done in just over an hour. It was still magic being able to run outside even if it was mega slow!

Not long after I went to WoyWoy pool & swam 4kmin 1:19:58

Friday & first run outdoors in almost 5weeks!

Ran from home to the tumbi roundabout & back. 10k all up. Can't stride out but was happy to do it with no pain. Again ran really slow in 57min

Lunchtime I went to Mingara pool & did a 500m warmup in 9min14sec then did 10x50m repeats with a 50m easy swim then 1min recovery. Times for those were 42sec, 42sec, 42sec, 42sec, 43sec, 42sec, 43sec, 44sec, 44sec & 45sec. Then did a 500m recovery easy in 9min 46sec

In the arvo I went tot he gym & did a weights session then a cycle class
After the cycle class had a massage (painful!)

Hoping to slow run with trotters tomorrow then an ocean swim

Thursday

Went to the gym first hing & managed to do 10k on the t'mill. Done slow in 55min. Then did 20min on the bike quite hard

At lunchtime I walked down to Terrigal beach & swam oiut to the little bouy & back

Wednesday and still not quite right

First up went for an ocean swim at Terrigal. Swam out to the little bouy went left out to the big yellow cone bouy then swam over to the othe big yellow cone bouy near the haven, turned there & swam back to the other big one turned & back o the haven side then back to the little one between the two then swam back kinto shore. I reckon thats about 2.2k all up but not sure. Took 41min.

I then went home and had a shower then into the gym for the cycle class at 8:45am. Didn't do bodybalance as I just ran out of time.

In the arvo I went back in to the gym & tried to run again but after 1.5km I stopped. I could've kept running but it was niggiling so I got on the x-trainer & did 50min on that then a 1km on the rower in 3:53 then did the 5:30pm cycle class followed that with 10min on the foam roller. I'm syre the sciatica has cleared up it just seems to be the hamstring now

Tuesday...first run in 30days!

First up went to the gym & did a cycle class then did another 30min on the gym bikes after that, then did some strength training.

Tonight I did a 10k very slow (56min) run on the t'mill. I could feel the leg around the hammie & a bit in the groin but the butt seemed to be ok. I ran in a thero skin and I think that made all the difference. I then did a really tough cycle class & injury was fine in that. Finished with 15min of stretching.

I have tomorrow off work so....The plan tomorrow is a 7am ocean swim for about 50min then the 8:45am cycle then 10:30am bodybalance then a run in the arvo before doing the 5:30pm cycle class.

Sunday

Quite seedy from alot of beers last night. Struggled out of bed about 6:15am. After a slice of toast with jam & a coffee I got on the bike & rode from WoyWoy to Terrigal to Erina back to WoyWoy then to Umina & Ettalong then back to WoyWoy. Was just short of 60km. Did that in 2hrs 3min
I took my time on the ride as I wasn't feeling the best

Later just befor lunch went to the pool & swam 2k slow in 38min

Sat

Went for a 5:45am cycle to The Entrance & back. Rode back via Shelly beach. That took around 1hr. I then went dow to Terrigal beach & swam out to the little bouy went right to the bigger cone type bouy then did 10 repeats between them then swam back in. That took about 35min.

Had a bit of a snorkel around lunch time for about 1hr then rode the bike from Terrigal out to WoyWoy. That took 45min

friday & starting to improve!

Went to the gym first thing & ran 1k on the t'mill in a little over 6min. I then did a really tough cyle class. Then did another 1km on the t'mill in around 5:30

At lunch time I went to WoyWoy pool & did 10x50m intervals with an easy 50m swim then a 1min recovery. Started with a 500m warmup in 8:59. The sprints were mostly between 42& 45sec. Finished with a very easy 500m swim in 9:51

At 5:30pm I did another cycle class & did a 1k on the t'mill

Then after all that got a massage.
The injury felt normal again after the massage. YAY!

Thursday

Off to gym at 6am. Got on the t'mill & managed to run 1k in 6:47! Ok ok it was slooowww but I was running. Then smashed myself in cycle then another 1k on the t'mill. This time I went a bit quicker. I did some butt kicks & high knees, short strides & long strides. Pretty much just tested out my leg. The last 100m I put it on a 8deg incline. Got that km done in 5:30
Then did some weights & spent 10min in the steam room.
Leg heaps better now but still can't stride out or run fast
It only hurts slightly getting out of a chair

Wednesday a just a little run!

Gym first up & did 5min on the t'mill at a very very slow pace! Can feel the pain from the jolting but wasn't too bad. I then did 1hr on the x-trainer then 30min on the bike. I followed that up by swimming 10min in the ocean

Tonight I did a 500m run on the t'mill then a cycle class

Tuesday

Still no running but it's heaps better. Still hurts to run though
Started the day by going to the gym & doing 1hr 10min on the x-trainer. I then did some foam roller work & stretching then spent 10min in the steam room

In the evening I did a cycle class & another 10min in the steam room