Wednesday

Was a bit stiff in the legs for the first run. Just easy 10k from Terrigal to Wamberal & back.
Did bodybalance at 10:30am

Later it was off to 6@6. Warmup of 5laps (6K) Then I ran this on feel as I got no watch but I can remember each split that I did.
Laps were 4:23, 4:24, 4:30, 4:40 & 4:33
Finished with my second fastest time in 22:30
13k tonight
23km all up today

more speed work

First up did a easy 11k from the Haven to Wamberal & back

Next was speed work. I started with a 6.8k run doing east Gosford loop. We then did 6x1km repeats. Not sure of exact times but first 3 were done in 3:10 to 3:15 pace. The next 3 were done between 3:20 & 3:28 pace.
13.5k tonight
24.5k run today

Sunday Bathurst 10k

What a great weekend! Off to Bathurst with Carl & Charlie with the camper trailer. We got to Bathurst just after 4pm & after getting the camper trailer up Charlie & I went off for a run. I ran about 6k.
After a good nights sleep (it did rain all night though) & getting up about 10:30pm thinking it must be about 5am I stumble back to bed & after another good sleep I wake at 6am. We manage to do a good job packing up in the rain & head off to macca's for some b'fast.
About 8am we make our way to the start. Carl enters the 1/2 & Charlie & myself enter the 10k.
Had a good run & felt good through most of the race. I was a bit pissed off when I finished in 39:03 until I found out it was 160m long. So I reckon I went 10k in 38:20ish. Charlie came 3rd in 35:50 & Carl got 4th in 83:23.
I went for a 12k easy run after
28k run in total

Anzac day....the round drive

Trotters today. No Brooks hill because of anzac day, so we ran the round drive from the haven.
I just ran easy to a moderate pace. Just over 11k in just under 51min. I ran there from home. so 14k in total. Just about to head off to Bathurst for the 10k tomorrow. I'll do another 6k there today

Lazy day

Just an easy 10k in the morning
In the arvo done a cycle class

hills & rain

Started in the dry at the Haven but it wasn't too long before the rain came down. It was kinda refreshing. I ran to Ash st & ran up that then did a recovery running down the Senic hwy. After running 3 Ash st I then ran 2x up Wilson rd. I ran the hills hard. Then I made my way along Ocean view drive thenn back to the Haven
15km all up in 1:13:30.
Later did a yoga class

Big day!

Had a bit of a sleep in as I had today off work. Went for an easy 10k to start with. Then made my way to the gym for body balance. After that I headed off to Mingara pool & swam 2k (40 laps) After a bit of a rest it was time to head down to 6@6

I parked the car at Erina & ran down there, did a few laps then the run.

I had 9.5k done before the run.

I was happy with tonight. I went a moderate pace from the start but didn't kill myself. Finished in 23:15. It wan't all that long ago I couldn't do that time, so to be able to do that with out going all that hard is pretty good
Laps were 4:34, 4:36, 4:39, 4:50 & 4:35.
After that I ran 6k back to the car
21.5k run tonight
31.5k run today

speed speed speed work

At 7am I went for an easy 10k from the Haven to Wamberal & back. Felt good in this

I got to the session tonight about 5:20pm & went for an easy 5k to warm up.
For the speed session we did 4x2k. The grass was heavy & really wet & muddy which made it alot harder which is a good thing. Not much recovery between repeats. (approx 3 or 4min)
My 2km were done in 7:07, 7:14, 7:20 & 7:23
I found it hard to breathe tonight & was a bit weezy & chesty.(I think it was the weather) Other than that it was all good
15km run tonight

25km run today

Sundays long run around Canberra

Got to the start to watch everyone take off. I then set off running all around the course. It was great watching everyone from the front runners to the back of the pack.
I caughtup with Adam Jordan at the 26k mark & ran with him to 30k. We were running about 3:55/km pace.
All up I ran 30km in 2hrs22min

Canberra 10k

Got up early & went for an easy 10k from Woden to Lake Burley griffin & back

The race was at 4pm. My garmin said it was 10.17k which it said it was long last yr as well. I was hoping to beat last yrs time of 38:21 but could only manage 39.01. 10k by my garmin I had done in 38:31 so thats not too bad. Had a great warmup of 5k in total. Felt great in the first 2k but after 3k my right quad really tightened up. It was a tight crampy feeling. Anyway I pretty much ran the last 7k with it like that.
Km times were 3:24, 3:37, 3:45, 3:57, 4:02, 3:59, 4:03, 3:54, 3:51, and the last 170m done in 29sec
Still my average km pace was 3:50/km. Not too bad for a cramp
After the race just did 2k warmdown

27km ran today

off to the capital

Got up for a really early easy 10k. Was running by 5:15am. Ran without a watch a just plodded along. I have no idea how long it took.
We left for Canberra about 6:45am & after booking in I was off to do massages from 12pm to 8pm. Little wonder I'm a bit tired now!
Bed I think

Thursday easy run

Just one run today. Ran easy 15k in 1hr16min. Felt good but heavy tired legs at the start. Mainly from last night.

Later did a 1hr cycle class

Thats all I'm writing tonight cause I'm TIrrreddddd!

Wednesday

First up was easy 10k from Terrigal to Wamberal & back. Just took my time & ran without a watch.
Then went did bodybalance class

Tonight was 6@6 night. A bit faster this week but felt stuffed at the end! I ran there from Erina fair. So did 8.6k then did 6k for the run then ran back for another 6k.
Finished in 22:46
Laps were 4:16, 4:31, 4:38, 4:45 & 4:34
20.6km run tonight
30.6km run all up today

Tuesday

First run was just after 8am. Ran 15k starting at The Haven & ran to Wamberal. Did the first 3k easy then 10k in 46min then the last 2k easy.

Later I went to the gym & ran another 10k in 46min on the t'mill then did a cycle class

25km run today

just a cycle

Rest day from running & just did a cycle class

Muirs Lookout

Met up with Marg & Robert B at Tuggerah at 6:30am. There we met Ed & this other guy (sorry forgot your name!) We all got in the one car & headed off to Lemon tree. This is in Dooralong valley.

We all ran together for a little over 2k then Ed & I took off. This run starts up hill then after a couple of k's it flattens out. But it's not long before it get hilly again. We start running up this hill that just keeps going. I ran with Ed until the dam about 13k into the run & he headed back. I kept slugging away on my own up to the lookout which was about another 2k. Got to the lookout & found the water tank & drank until my heart was content. The good news was the return trip was mainly downhill & it was on 13k back. The view from here was magic!

I saw marg & the other guy (who I've forgoton ya name!) about 1.5k down the hill for the top.

I got back in 2hrs 24min. That was 28k. Ed ran 24k & was back in 1hr 55min. Marg was back around 2hrs 50min & the other guy was back in 3hrs 20min!

Big running day

Today started with Trotters. This was a new run & quite a challenge too. 15km in total running through all sorts of terrain. For a moment I thought I was doing the 6 ft track again. Great run though. Look forward to doing it again.
After trotters I headed off to the gym & did a yoga class.

Later in the arvo I headed off with Dad to newie for the x-country. This was at Myuna Bay. 10.1k. Hard with the run this morning & another tough x-country race. It's a mixture of x-country & road but with some good hills thrown in there. My goal was to do 40min & managed to do 40:14. (3:58/km)
17km this arvo

32km run today

Ok time for a steak & a cold beer!

easy friday

Good run. Felt great. Ran from home to Forries & back. 15km in total. Took about 1:17 so just taking my time.
Feeling great about my running at the moment. Almost back to where I should be. Not quite but close

hills again

Got running just after 8:30am. Did the skillion again. Hardest bloody run.....well all hard runs are hard! I started witha 2km warmup then did 5 repeats then 1 lap of the haven then another 5 repeats. I then went for a 5k run. This session was almost the same as last week but I had less recovery this week between repeats.
First 5 were done in 49sec, 44sec, 43sec, 44sec & 42sec. Cricky I was smashed after that. Thought I was going to spew on the 5th one.
Second 5 were done in 49sec, 47sec, 45sec, 45sec & 42sec.

I then made my way to the gym & did a yoga class.

Later tonight I did a rpm class.
I did manage to work today aswell

Feeling good

First up was easy 10.5km from Terrigal to Wamberal & back. Did that in 51:42 (4:55/km). Did that run about 6:45am.
At 10:30am I did a body balance class

Later I ran from Erina to Gosford for 6@6. Did a couple of laps when I got there & had 8.2km of running as my warmup.
For the 6k I did 22:54. (3:49/km) Felt good to get under that 23min again
Laps were
4:26
4:31
4:39
4:47
4:29
After that I ran 5.7km back to the car
20km run tonight

30.5km run today

Race night at Mingara

First up was an easy 10k in a little over 50min from Terrigal to Wamberal & back. First 5k in 26:08 & the rtn 5k in 23:56.

Tonight was race night at Mingara. I did the 3000m & about 5min after that I went in the 800m
I wanted to do 10:30ish for the 3000m & managed 10:36. Miuch better than the 10:45 last month. Earlier in the year I was doing 11min so getting better, I'd like to do a sub 10min by the end of the year.
Laps were 00:40, 1:23, 1:23, 1:24, 1:24, 1:25, 1:29 & 1:24.

In the 800m I just thought it would be good training to run that hard with jelly legs. I did that in 2:29.
First lap was 1:14 & second lap was 1:15.
12k run tonight

22k run today

Sundays long run

Met Sarah down at Terrigal beach at 7am & we ran a very easy pace doing one of the woppers run. First time i've done this run & loved it! Quite a hilly course. We ran into Graeme Ridley & ran with him for a while. By the time I got home I covered 30km. Because it was done a very slow pace (5:27/km) I felt great & could've just kept on running.

Trotters, yoga & some cross country racing!

Started with Fatmans trotters. Very hilly run around nth Avoca. Felt really good. Didn't push too hard though. This run was 11k
After that I went & did yoga

At 12ish I picked Charlie up & we made our way to Newie for the start of their x-country season This race was of scratch I did the 6k as did Charlie. This was a really hilly course. Starts up a hill & just keeps going for about 3k. I went off easy & felt strong on the hills. I was passing quite alot of runners. First k was done in 4:15 & the 2nd was 4:28 so that gives you an idea of the hills involved. Not sure of my place. Mabye 8th but not sure. Ifinished in 23:57. My goal was to do sub 24min.

Charlie won the 6k in 21:30ish

22.5km run all up today

Slow & easy Friday.......Bad news today

Took it easy today. Ran from home at Terrigal to Forries (6k) then ran back. Just plodded along enjoying the run. First 6k in 32:56 & rtn 6k in 30:55. 1:03:31 all up.

Later did a cycle class

We had some very sad news today. I found out my Step sister Bindi commited suicide last night. I wasn't that close to her & haven't seen her in over 3yrs but it has put me in one very shock state. I don't want to write down my feelings on this blog & some people might wonder why I would keep running it a time like this. Well running is my outlet. It clears my head. It helps with any stress....

The skillion

Some tough hills this morning. Got running about 6:50am Ran really easy from home to the skillion then did 10 repeats. I decided to do 5 starting slower & finishing faster. The slow ones were still a hard effort. I then did a lap of the haven then did another 5 doing the same thing. Toughest solo training run for awhile. Hills are where I'm crap at so I feel I need to do them once a week.
Times running up skillion were
49sec, 48sec, 46sec, 44sec, 42sec. I then did easy lap & the next 5 were
47sec, 45sec, 45sec, 44sec & 42sec. Legs were jelly by now. I then got going after about 30sec rest & ran about another 9.5k
All up I did 15km in 1:23:30. Not a fast pace wise run but more quality hill running
Great stuff!

Later I went to the gym & did an hr of RPM.

Wednesday

2 runs again and feeling injury free which is always good news for me...
First was at 6:15am for a very easy 10.1km. Did that around 54min so like I said "easy run" Legs were a bit tired from last night but felt good out there

Second run was 6@6. The rain held off but did come down when we finished. I was quite happy to just sit in the rain & cool off.
Did this tonight in 23:30. A bit slower than last week but ran a more comfortable pace. The last lap I pushed it a bit though
Laps were
4:33
4:41
4:43
4:52
4:40

10.6km run tonight