Longrun

Had a great long run. Slightly different than last week but almost the same. Ran to Copa to Kinkumber along the entrance rd up charles kay & back to Terrigal

34k done in a slow time of 2:57:51. (5:13/km) I just enjoyed taking my time not rushing the run at all. The first k was really slow (6:30!)

I walked around in the ocean for 5min after giving my feet a flush out

Saturday 28th..... 2 races today

First was the Trotters brooks hill time trial. That got underway at 6am. I went pretty good in this. 38:31 & 4th overall
3:37, 3:45/7:31, 3:45/11:05, 4:18/15:23, 4:17/19:41, 4:19/23:59, 3:50/27:50, 3:24/31:14, 3:47/35:01, 3:30/38:31

Second race was out at Koala park for the Central coast cross country. This got started just before 3pm. 6km of a 2x3k course. I was happy with that run as well. 22min.
3:31, 3:50/7:22, 3:48/11:09, 3:50/15:00, 3:59/18:58, 3:01/22:00.
This was really 5.85km

28.5k done today

Friday june 27th

Easy run with Michael & Joe. We ran from the gym to East Gosford & back. 9.2k done. Felt good

Thursday

Ran with Michael. We met at 6am at the gym. A very windy 13.2km done

Wednesday

AM - easy 12km and a cycle class

PM - 6@6.....the full 6km tonight. Ran it in 22:25. Happy with that

Tuesday 24th june

First run of the day was a comfortable 10.3km

In the evening I did Kerry's speed session.
After a warmup of a 7k run (I got there early) I got in 12x80m repeats. I had to leave early to go to work

Around 21km done today

Sunday.... a hilly long run

Ran from Terrigal to Copacabana then through Kincumber to the entrance road then along Terrigal drive...up Charles Kay then down into Terrigal
30km all up in 2:33:49 or 5:08/km.
Good thing was I felt great throughout the whole run

Saturday trotters & Nowra xcounrty champs

First run I did was Trotters Kev's kaper. 10.8k of easy running.
I then went down to Nowra with Jono, Charlie & Josh.
I was in the 12k.
I ran 30sec slower than last year on the same course but I noticed a few other runners went slower this year as well. Still I was quite happy with this result. It's one of the hardest cross country courses I've done. 3 laps of a hilly 4k course.
My garmin had it as 12.15km so around 150m over 12k.
Splits by the garmin were
3:26
4:36/8:02
3:32/11:34
4:08/15:43
3:58/19:41
4:53/24:34
3:54/28:28
4:10/32:38
4:00/36:38
4:47/41:26
4:07/45:33
4:10/49:43
LAST 150M 00:33/50:17
Came 45th

Friday already!

Wow the weeks seem to fly by!

Just a easy 11k done. Ran on the flattest roads I could find in Terrigal & Wamberal

Longish run with some hills

Started at the gym just after 6am. Ran 20km from Erina to Springfield to Wyoming then through Gosford & worked my way back to Erina

Wednesday 18th

AM - easy 12k

PM - 6@6. I didn't really feel like running tonight. Still managed to do ok. I didn't set out to go hard but still did. I ran the first 2 laps at a moderate pace then slowed a bit on the 3rd lap, went easy (kinda) on the 4th then hard on the last lap
laps were 4:28, 4:28 4:35 (I think), 4:50ish then 4:22.
Anywaty it was 22:45 all up

12k run tonight
24k done today

Tuesday 17th

First run was just a very easy 11k. Felt good

Second run was Kerry's speed work. We did this near the bridge. I think all of the Central Coast runners had the same idea!
I had to leave early as I had to race off to work. but did manage a good quality session. I got there early & did a 6k run with a few strides. Then for the session we did a 930m in 3:02, then a 444m in 1:22 then 490m in 1:29. That was it for me. I then did a 1k warmdown then out of there!

Sunday 15th....Bay to Bay

I was quite happy with my result in this. I felt gresat pretty much the whole way. Was feeling it in the last 2k though. The head wind at the end made it tough!
Not sure of my place but I finished by my watch in 45:09. I had 12.03k on the garmin
Splits by the garmin were
3:26, 3:28/6:54, 3:42/10:36, 3:45/14:21, 3:56/18:17, 3:42/21:59, 3:57/25:56, 3:48/29:44, 3:48/33:32, 3:50/37:22, 3:53/41:15, 3:52/45:09
I averaged 3:45/km so Since I've done bugger all racing I'm happy with that. I then ran back to pick up the car.
All up with the warmup the race & the run back I got 28km in today & the good thing about that is 12km of those were quality!

Saturday 14th....easy

Another very easy run in a very cold Canberra. I know when I finished the run at 7:30am the radio said the temp was 0.
Just ran 16km around lake burley griffin

Friday 13th!

Just an easy 12.3k run around Wamberal & Terrigal. Then off I go to Canberra

Thursday

Ran with Michael from the gym. We ran Matcham. 15k on the dot. Ran a steady pace the whole way

Wednesday

2 runs again today.
Did a cycle class then a 10.5k easy run in the morning
In the evening did 6@6. Went a bit quicker than last week. 17sec quicker.
Laps were 1:24, 1:25, 1:29, 1:31, 1:21......so 22:13 for 6k
Felt good

Tuesday

2 runs today. I feel like I recovered really well from the half.
First run was a moderate pace 10.5k done in the morning

Second run I ran from Gosford pool out along the bay to bay course. That race is on this Sunday. I ran 16km all up doing a speed works session. Did
1k easy 5:19
1k hard 3:43
1k easy 4:55
2k hard 7:26
1k easy 5:08
3k hard 11:43
1k easy 5:24
4k hard 15:36
2k easy 11:13
Felt good through all those repeats

Sunday....1/2 marathon

The race stsrted at 7:30am so I had a bite to eat around 5:30am. After a 2.5k warmup it was time to get going. I started off good but ended up blowing up! I'll update the race with my splits another day. Don't feel like sitting on the computer right now.
My time was 87:05....slowest 1/2 I've done in 5yrs!

Saturday

Ran with the trotters. We ran over to Avoca & back 11.5k. I took it pretty easy.

Not long after I was on my way up to Sth west rocks for the 1/2 marathon on Sunday. We got a camp site right on the beach. Other than a bit cool the weather was pretty good.

Recovery friday

Ran a very slow (53min) 10km run. Well 10.15km to be exact. I'm off to sth west rocks tomorrow after I run trotters to have a shot at the 1/2 marathon. I ran it last & got lost but still came 2nd.
Good news is the foot hasn't been sore at all. It was tight today on the run but still quite happy with it!

Thursday

Did a cycle class then a easy 15k on the t'mill. Didn't feel like getting wet

wet...wet...wet!

Did a 12k on the t'mill in the morning plus a cycle class

Later I did 6@6....the new course. I had 5.97km on the garmin so pretty close to 6k.
Finished in 22:30. Very wet & muddy! but hey I never fell in the hole. A few others found a hole covered in water & fell on their ass! Pretty happy with that time

Tuesday mingara 3000m

Went for an easy to moderate 12k in the morning

In the evening I did the 3000m at Mingara. It was pissing down! Didn't really feel like being there.....more felt like staying home and eating some meat pies....but I thought I need to get off my butt & work on my speed.
Well I went crap but since I've not done that type of running for weeks & weeks it wasn't too bad.
Did 10:41. Splits were 39, 83, 84, 84, 87, 87, 87, 86

Sunday...long 32k

I did my long run today. First long run like that without any pain at all for a long long time!
I ran from the Entrance out to near Palmdale (16km) then turned around & ran back.
It took around 2:37ish.
I was feeling quite good but just had tight tired muscles.
The main thing was the foot felt great!

Boy oh boy that cold choc milkshake I had after & those 2 cheese & bacon rolls went down like a treat:)

Oh I put my entry in for the city to surf today