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
About Me
- bear
- PB'S Six foot track - 4:09 March 08 3000m 9:50 - October 09 5000m 17:25 10k 36:03 - may 2009 1/2 marathon 79:56 marathon 2:54:56
Sunday, January 01, 2012
Sunday, November 20, 2011
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
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
Saturday, November 19, 2011
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
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
Wednesday, November 16, 2011
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
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
Tuesday, November 15, 2011
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!
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, November 08, 2011
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!
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!
Sunday, November 06, 2011
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
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
Saturday, November 05, 2011
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
Very happy
Friday, November 04, 2011
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
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, November 02, 2011
Wednesday....10days to go
Ran a comfy 12k from Trrigal to Forries and back. Legs felt good. I thought they would be stuffed
Tuesday, November 01, 2011
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
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
Sunday, October 30, 2011
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
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
Saturday, October 29, 2011
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
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
Friday, August 26, 2011
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
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
Friday, June 24, 2011
Thursday, June 23, 2011
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
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
Monday, June 20, 2011
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
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
Saturday, May 07, 2011
Kinda back
Ok well it.s been a damn long time since I've blogged. Mainly couldn't be bothered since I've been injured. Started running on and off about 3 weeks ago. Only one day here and one day there. Still have signs of injury but at least now I can run. This week is the most i've done since I've stopped. Tues was 12k, wed 18k from the haven up kincumber mtn & back then another 5k in the arvo, Thurs did 10k, Fri 12k and today being Sat I ran 14.5k. Hoping tomorrow to run in Bouddi nat park and do mcmasters beach to Putty beach return. Then one day on & one day off next week until Nth Face.
I think I might still do ok as Ive got the endurace from those 4 & 5 hour bike rides and I seem to be ok if I dont run fast and since next week wont be fast I'm hoping to go ok. Either way BRING IT ON!!
I think I might still do ok as Ive got the endurace from those 4 & 5 hour bike rides and I seem to be ok if I dont run fast and since next week wont be fast I'm hoping to go ok. Either way BRING IT ON!!
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