Long run Sunday

Got woken up by heavy rain about 5:30ish. Back to sleep but woke again just after 6am. Not raining so I quickly jumped out of bed got my running gear on, had 1/2 slice of bread plus an energy drink & got out there at 6:25am. Ran to The Entrance via Toowoon Bay then on the pathway to Longjetty then made my way back. Wasn't sure how long I was out there or far the run was. Got back home at 9:05am so 2hrs40min. Had a look on map my run & it was 34k in total. So not too bad. 4.42 per km.
The great thing was that I felt strong the whole way. It was only running along Terrigal beach at the end of the run where I had a strong headwind that I felt discomfort.

From bad run to good run!

Not much sleep last night as I went to bed pretty late. Got up at 5am & had a bit of toast & coffee. Got ready for the trotters 10k flat timetrial. Again drove down as it was on & off rain & I wanted warm dry clothes to get into after.
Went too hard in the first km. If I went about 10sec slower I would've been ok. Not sure of the time for that k as I had no watch on. Decided to just back off a little. Got to 3k and started to feel that coffee coming back up. Again slowed some more. By the turn around I was just starting to feel a bit better. Just ran steady now until the last k when I just picked the pace slightly. Crossed the line & I heard Jackie yell out 39.05. Pretty much went to the toilet as I thought I was going to spew...but all good. Made my way back running easy in the rain.
Went home had a long hot shower then a 90min sleep.

At 12pm I picked up Shane & we made our way down to Miranda. Lot's of traffic. Took 2hrs.
Our race started at 3pm. I was entered in the 35+ A to do the 2nd leg & the open B to do the 4th leg.
Tim Rowe was the first runner in the first leg in just over 12min! Man he was flying. Mark Warren was about 3rd or 4th in about 12.20. I waited for Paul Arthur to finish in about 13.30 then I was off. Mud mud & mud. The whole 4k was just soft mud. I saw shoes stuck in the mud that had come off people's feet! Mine almost did. This course was 2 laps of a 2km loop zigzaging all over the place. The guy's who went off in the first leg had mud from shoes to face!
I finished in 15;40ish. There was no way you could do a fast time out there.

I then quickly had to get ready for the 4th leg in the opens. The open's & 35+ were all in the same race. This time it was much tougher. The ground was more muddier from the other runners. I finished this leg in 16:45. My shoes were about 2kg heavier each by the end.

Great day. Love these races

friday and recovery running & a SMASHING cycle!

Tight hammie today. Just took it easy with the running this morning. Slow 10k

Tonight was a killer cycle class by taken by James the MASTER:)

Tomorrow's a busy racing day. Trotters 10k timetrial at 6am then travel down to Miranda for the state x-country relays

In my own world!

Went off early at 5:20am (had 7;30am client) and was going to run easy 12km. Anyhow I'm plodding along but running the hills hard in my own world. Next thing I notice I've just run Terrigal to the entrance rd the to Wambie shops near the post office then back home. 17km in total.

At 10:30am I went and did yoga

Tonight at 5:30pm I went & did an hr spin class

wed & 6@6 again

Felt pretty good this morning. Thought I'd be really sore from last night.
First just did a really slow & easy 10.5k running from home & doing the old trotters 10k timetrial.

Tonight was 6@6 & got there early & saw Joel. I decided to go not too hard, just a moderate pace. Warmed up with Joel doing the 5 laps, so a 6km warmup.
Laps for the actual run were 4:55, 4:42, 4:45, 4:40 & 4:35. 23:37 all up for the 6km. Did a 1 lap warmdown (1.2km)
13.2km run tonight
23.7km run today

8x500m

First up I did an easy 10k

Later it was time for speed work. I again got there a bit early & did about 6km as a warmup. We then did a 1k warmup, some drills & stretching. Next we did 8x500m. Recovery was the key tonight. Very tough indeed!
500m 3min rec, 500m 2min rec, 500m 1min rec, 500m. About a 5 or 6min rest then did it all again! Did them all in about 1:35. Finished witha 1km warmdown
12km tonight

22km run today

Blacktown 10km fun run - Eastern Creek Speedway...new 10k PB!

Picked Charlie up early around 5:20am. Got to the course about 6:35. Took a quick power nap for 5min to rest my eyes. Race got started at 7:30am. Ran 3k as a warmup. Felt good in this race. Could see Charlie for most of the race not too far ahead. This course was 1 full lap of the race track then went hilly cross country & rough road. It finished on a really steep downhill, but we did have to run up that hill as well.
I finished in 9th place overall in 36.03. Charlie came 6th in 34.14.
Did a 5k warmdown.
When I got back to the coast we went to pick Kerry up from the hospital. While we were waiting I went for another run. 16.8km by map my run. Did this in 1hr20min

Great day!
About 34.8km all up today

Big Sat

Got up early for trotters. It was the 15.6km Matcham run. This wasn't a problem as I woke up around 4:30am & couldn't get back to sleep. Felt quite awake.
Decided to drive the 700m to trotters so I could have some warm clothes to get into after the run.
After a quick trip to the toilet I came out & saw all the trotters were already half way up the hill.
I went a bit quick at the start & when I caught up to the front runners I relaxed a bit. Ran with Adam Cartmell & Ian templett untill Matcham then ran with Adam until the down hill into Terrigal drive. He backed off. I think It took about 1hr5min all up but not to sure.

At 11:30am I went to the runners shop & picked Charlie up & we made our way up to Richmond Vale railway. This was just south of KuriKuri. The race started at 2pm
I did the 9.3km & Charlie did the 6km. This is the most muddiest slippery x-country course I've ever done in my life!!! The race was graded & I went with 2 other runners 23:46 after the gun went. All was great for the first km then the puddles started. Then more puddles & more & more & more. Some were waist deep! I went over in the puddles 4 times. I think most people went 3 to 4 times.
Anyway finished the thing but don't know my time yet. I'm thinking it was 37min-38min. Def not a course to do a pb on!

Tomorrow I'm picking Charlie up early (5:15am) & we are making our way out to Eastern ck for the Blacktown 10km fun run

wow it's windy!

Took to the t'mill. Wasn't going to run out in that madness!
Just easy 10k in around 49min

Later in the arvo did the cycle class.
That will do me for today. Big weekend of running coming up

Moderate Thursday

Ran on the t'mill again.
Got 13k done in 57min so went a pretty good pace.
A bit later I did yoga

At 5:30pm I did a cycle class. Also did a bit of core work on the cable machine. Could feel a bit of tightness doing lunges in my left groin

Wednesday

No 6@6 tonight as we had Mingara club awards night.
I did an easy 13k in the morning.
Then off to Bodybalance

Later I headed to the gym as it was quite windy & did 10k in just under 45min

6x1km repeats

First up an easy 10k. Felt great at the start but tight after 5k.

A bit later went for a 20min bike ride

Tonight's session was 6x1000m. Started with just over 6k as a warm up. Not sure what my times were but they were all between 3:20 & 3:30
14km run tonight

24km run today

Canberra half

Got up just before 6am & made my way to McDonalds for some hotcakes & coffee. Got to the start of the race early about 7:30am & filled in time walking around & taking photos. The morning was magic! About 1deg with some frost no wind & no clouds. It was perfect for running.
Went for around 3k for a warmup. I just ran at a comfortable pace for the whole way. I had no watch so had no idea what sort of pace I was doing.
Got through the first 7k & thought I'm feeling good. Just got to do this 2 more times & I'm done. Went through 1/2 way still feeling strong but didn't want to push too much harder. I've blown up doing that before. After 12km I started to count down the km's to go. Only 9km to go, only 8 to go, 7 to go. I then picked up the pace & held it in the last 7km. I could see this guy about 300m in front of me with 4km to go & made it my goal to beat him. Every km I could see I was getting closer. I passed min just before the 21km mark & sprinted the last 100m. Looked up at the clock & it said 1:22:43. Happy with that time. Was hoping to go under 1:24.
I saw James on the massage so I jumped on & got him to give my very tight left glute a massage....ouch!
I then went for a 5km easy jog.
After all of that I made my way back to Terrigal
Great weekend!!

Canberra half eve

Just an easy 12km on lke burley griffin. Worked all day

Friday

Just easy 10k. Felt good in the legs. I then made my way to Canberra to see my girls & to work.

recovery on a Thursday

Still tight in the legs so just ran easy to Forries & back. 12km run this one. At 5:30pm I did cycle class. Legs have loosened up alot as the day went on

Wednesday means 6@6

First run was easy 10k to Tumbi rd & back
Then made my way to bodybalance
Just before 5pm I parked the car at Erina fair and ran to Gosford & did about 8.6km as a warmup.
Started off good tonight but last 2 laps were tough & I just went easier in those last 2 laps
Laps were 4:17, 4:30, 4:35, 4:45 & 4:46
After all that made my way back for 6km
20.7km tonight
30.7km ran today

tuesday & feeling flat

Was tired all day today. Went for an easy 10km in the morning.
Later at the speed session I went for a 7.5km run then did 1x500m, 1x1000m, 1x1500m, 1x1000m & 1x500m. There was a 2000m in there but I was too low on energy to fit it in
14km run tonight
24km run in total today

Long run

After a late night I just settled for a run from home to Avoca then through Green point up to the Entrance rd to Terrigal drive then back home. Had some slight drizzle but it was nice.
26.5km in total

Sat Avoca steps & Novice 10k

Morning started with trotters. I ran there from home. We did Avoca steps. I just ran easy. Would've run 14.5km with the run from home & back included

Later about 12ish I went down to Ramsgate with dad for the Novice cross country 10k. This was quite tough on grass but also quite flat. The soft grass made it hard. Wasn't sure what my time was until I crossed the line. I went through a bad patch midway though the race & thought I might be running over 40min. I finished in 50th place in 38:18. I was happy with the time on that course. 16km run this arvo

30.5km run today

easy friday & some cycle classes

Went to the gym & plodded away an easy 10k. Adductor/groin that felt tight yesterday was all good today. After running I did Michael Mirtile's cycle class.
Later at 5:30pm I went & did another cycle class. Mainly as I was bored
Tomorrow I'll do trotters then down to Sydney for Novice 10k

Cromarty hill

Got up early & was running out the door around 5:20am. Felt really light in the legs. Ran easy/moderate most of the way then ran slightly harder up the hills. This run was 16km in total.
At 10:30am I went & did yoga then at 5:30pm I did a cycle class.
I did notice my left adductors/groin slightly tight just before yoga

Wednesday again!

Easy 10k in the morning. Got running about 7:30am
Next at 10:30am did bodybalance

6@6 I ran well. Did a 6k warm. Thought I'd do 23ish so was happy to do 22:31. Only 1 sec slower then last week.
I just did this in a fartlex style. Laps were 4:19, 4:26, 4:35, 4:43 & 4:28

23.5km run today

Birthday race

Birthday today 37yrs young!

Started the morning with easy 10k from Terrigal to Wamberal (Tumbi roundabout) & back

Tonight was race night
I went in the 3000m then back up with the 800m straight after
First up though I did the hansens rd (6km) as a warmup
I was hoping to go under 10:30 for the 3000m & managed to get 10:20. Even felt I was holding back & could've ran faster. I was pacing along with Baz.
In the 800m I did 2:30
12k run tonight
After that it was off to all you can eat!

22k run today

Karuah 8km

Stayed up at mum's in Belmont last night. Made my way up to Karuah about 8am & got there about 8:50ish. Saw Kerry, Charlie & Suzie there.

This course is 2 laps of a 4km road & cross country. We ran most of the first lap as a warmup.

I felt good in this but as normal went through shit bit's & good bit's. Again I ran without a watch so I have no idea what time I did the first lap in. I was coming 3rd after about 2km & held that spot for the whole race.

So I finished in 3rd spot in 30:11

After the race I did a 3k warmdown

Then on my way back I stopped off at Raymond Terrace & did a 11.5km easy run in about 55min.
That made it 26.5km done today

State 10k

Good day. Shane Forbes picked me up just after 5:40am, we then went & picked Charlie up. We got to Homebush just before 7am. Did about a 3k warmup.
I felt good through this run but also had some crap feeling spots aswell. I raced it without a watch & I think thats better than wearing a watch. I know we went through the first km in 3:33 as I overherd someone saying it. The rest of the run I had no idea.
Finished 130th male in 37:14. Very strong field!

I was really happy with this time. My goal was to do 37:xx but didn't think I'd do that quick. Thought 37:40 or 37:50ish. After the race I ran 5k warmdown.

Tomorrow Karuah 8k

Friday

Another easy run. This time just 10k from home to Wamberal & back
Later did a cycle class
Feel good for state 10k tomorrow

Thursday

Just ran easy 12k to Forries & back