Trotters Brooks hill PB

Felt good in the hipflexor. Ran to trotters as a warmup & legs felt normal again. They have been sore damn sore since Tuesday.
I was really happy with this race. I was in front from the start & held it to the end. Felt strong going up the Oceanview dve hill & Brooks hill. I finished in 37:28. That's a 46second PB

At 4:30pm I ran in the 35+ 1500m at Mingara. I also won that in 4:46.

Tomorrow I'm going to Balmain for the 10km funrun there

Damn easy Friday!

Still aching hipflexor. Felt much better when I woke up though. I just set out for a slow 10k. Tried not to use the hipflexor much. I can feel it running but it's not as bad as when I'm resting.
I might do a cycle class tonight.
I'm going to do Brooks hill time trial tomorrow morning then out to the track tomorrow arvo for the 1500m

Thursday

Still sore hipflexor from Tuesday's run

I went out to Mingara & ran Hansen's rd twice so did about 12km there. Hipflexor seems ok when running but hurts more at rest
I then went straight into the pool & got 2km done.
Then it was off for a bit of yoga

Wednesday

Another 2 workouts. I had very tight left hipflexor today. Managed a very easy 10k in the morning.
I then did bodybalance

Tonight was 6@6 & I was still really sore. I just went easy. Finished in 23:30ish

Tuesday

2 workouts.
First was done on the t'mill at the gym. It was cloudy windy & just didn't feel like running outside. I did 10km all up but did 5x500m hills

Later was a massive speedwork session
We did 100m-16sec, 200m-31sec, 400m-71sec, 600m-1:51, 800m-2:32, 600m-1:54, 400m-74sec, 200m-33sec & 100m-15sec
Totaly smashed after!

Sunday - race 4 research 5km

This race started at 9am. I managed to get about 5km warmup done & felt pretty good.
There were over 3100 in this & I was near the front but not quite at the very front. Had to run around all the little kids at the start. This course is flat for about 2.5km then goes up hill for about 1km then downhill again.
After about 1.5km I'd caught up to the top 10 which had the leading female in the pace. There were 4 other runners in front of us. I broke away from that pace & was running with Colin Goodenough for about another km then he got away on me on the hill. Still I wasn't too far behind & found myself in 6th place. I held this for the rest of the run. I finshed in 18:27. This was 5sec off my PB for this race that I did in 2007. I found out that it's 5.2km not 5km so that makes it even better!
After the race I went for a 13km easy run along the foreshore

Sat

Started with Trotters doing the Kings ave run. A few of us ran an extra loop to make it 10.8km.

Later I went to Woy Woy to the gym there. I met a friend there as they were dong the beep test. I've only ever done that back in primary school so wanted to see how I would go.
I kept going until level 12.2. By then I was the only one still going & I'd had enough. If I had someone else still going I could've kept going. I won an mp3 player for my effort!

Tomorrow i'm going in the Avon Breast cancer 5km at Newcastle foreshore. Except for last yr as I left for NZ, I've done this race ever yr since 2004

Friday already!

Wow this week has gone quick!

I had today off work so first up went for a easy 12k run to Forries & back.

I then went in to the gym & did Micheal's cycle class.

Later I went back & did James cycle class. I had to work off a heap of date scones that I made & ate!

Thursday

Ran from the haven to Erina & back. 14.5km in 1hr6min

I then did yoga

hot...hot...hot!

What a great sunny morning!! Just ran easy 10k
I then did the 10:30am body balance class then made my way to Mingara pool & got 2km in.

At 6@6 tonight it was so damn hot! Not used to it!
Was feeling pretty good until the last 1 &1/2 laps. Laps were 4:24, 4:25, 4:29, 4:35 & 4:38. I finished in 22:33 totally stuffed!!

Started the morning with a easy 12k to Forries & back. Groin still tight but was good on run. It was aching all day yesterday though

Tonight we did 6x630m. It was pretty warm. Did these in 1:56, 1:54, 1:53, 1:53, 1:54 & 1:53
Other than running so hard that my lungs were almost exploding I felt pretty good!

Sunday long run

Ran the Bay to bay course & back but kept running up to the Sporties club. Tight groin/hipflexor but it's only tight not sore. It got tight at the turnaround but came good again. Finished in 2:01:47

Sat run 4 smile fun run

This race started just after 10am. I didn't run trotters as I wanted my legs to be fresh. Only did a couple of km's warmup. This course started off by running downhill then flat then about 3k up hill then down again. That's the 5km then to do the 10k I had to do it all again!
As soon as we got going it was 3 of us runners in front. I didn't know if the other 2 were in the 10k or the 5k as we all had the same color bibs on. They got away on me on the first hill but I wasn't too far behind. By the next real steep section I caught the guy in 2nd but couldn't get the guy in front. It happened to be he was doing the 5k so that ment I was now in front. I had no idea where the next runner was behind me as I couldn't see him. I just hoped I wouldn't slow too much on the second lap going up the hills again. I knew I was going to win with about 1km to go as it was all down hill from here & I couldn't see him anywhere. I finished in 37:32 about 1min in front of second.
Did a couple of km's warmdown

Friday

Ran easy 10k then did a cycle class in the arvo

Thursday

Did a 15km run to Erina & back around 7:30am.
I then made my way for 10:30am yoga the tonight I did a cycle class.
Still feel tight in groin but all good

Ohhhh the wind!

First up went for an easy 10k. left hipflexor/groin still tightish. I have put some innersoles with arch supports in to see if it makes a difference. Every time I get a niggle I use these & it normally clear's up any problems. Only thing is I find them hard on the feet & tend to get blisters on my right foot over time from them
I then went to the gym & did body balance then to Mingara pool for a 2km swim.

Tonight I did 6@6 but was low on energy & the wind was shocking! Started off with a slow 5:03 first lap then ran the rest around 4:30 a lap. Finished in 23:09

Windy Tuesday!

First up went for a planned easy run but changed that once I got going. Ran to Tumbi roundabout for easy 5k then ran around Wamberal going hard on the hills. I then ran 5x350m hill at the end of Oceanview dve up to The Entrance rd. I didn't have a watch on so don't know what time I was doing. I stopped at 5 as I didn't want to put too much stress on my groin/hipflexor. I could feel it slightly on the run & stopped a couple of times to stretch it out. Seems to be ok though. About 14.5km done

I had to work tonight so went to the track at adcock about 3:30pm. I did a 3.2k warmup then did 5x1km with a 200m wlk recovery in very windy conditions. I wanted to do each one about 3:30.
Times were 3:31, 3:30, 3:30, 3:27 & 3:30. They were very tough with the wind & also found doing them at that time of day was quite hot.
Finished with a 3.2km warmdown

Weston ck funrun 6km

Got to the race about 8:45am. The race started at 10am. Was drizzle on the way there but was clear at Weston. Did a lap of the course as a warmup. This course has a slight rise for the first 3km. It's not steep but you know it's there. It then goes flat & down hillish for 2k then finishes up hill for the last km. My goal was to beat last yrs time which was a PB of 22:46.
I managed to finish in 4th place in 21:30ish. Thats about a 1min 15sec PB! I also had a dog get in my way & got hit in the head by a bloody magpie. My right leg was getting that lactic feeling thing it used to get all the time. It was really really heavy on the last km. But the groin felt fine.
After the run I did a 10k warmdown
About 22km done today

Trotters Avoca theatre run

Still tight in left groin area. Another niggle to overcome. I've had this before & hoping it will clear up soon. I'll still try to keep running & see how it goes.
Ran to trotters & we did the Avoca run. The map say's 10.4k. Felt pretty good but that niggle is still there. About 12k all up with the run to & from home.
I then made my way to Canberra to take my girls home. Will do the Weston ck fun run tomorrow morning while I'm down here. It's a 6k race. I've done it the last few yrs

Friday

Just an easy 10k. Felt quite tight in the left groin/hip flexor

Thursday

Felt pretty good. Just ran easy 14.5km to forresters beach & back

Wednesday

Only one run today. Up just before 5am & out the door at 5am for a easy 10k. Felt great in this.
Spent the day training it down to the Zoo with the girls & mum. Got back pretty late so didn't worry about 6@6 tonight

Tuesday 3000m PB!!!

First up went for an easy 10k

Tonight I was really hoping to go under 10min for the first time. Got to the track & found it pretty windy so started having my doubts. Just thought I'd go out hard & see if I could hold on. Having my girls there cheering me on was a bonus!
I knew Mark & Cale were only running 2k but at a very fast pace so I also knew the pace would be on. I know I went through the first lap in about 74sec & the first k in 3:13. I think I went through 2k in 6:19. I was finding I wasn't fading & I was closing in on Charlie. Was a bit shocked when I passed him & the goal now was to stay in front of him. I got to the last 200m in 9:14 & thought "shit I'm going to go under 10min!" I just ran that last 200m as hard as I could (37sec) & finished in 9:51 on the dot by my watch. That's a 15sec PB!

I then lined up for the 800m. First lap in 78sec & second lap in 74sec to do 2:32. As soon as I stopped I vomited! That's how hard I pushed myself. Did a couple of km's warmdown but was still feeling really sick!
Came good by the time I got home

Long Sunday run

Tired heavy legs. Just took my time. Ran this in 2hrs17min.

Sat

Just another run in Canberra. This time a cold 11km easy on Lake Burley Griffin

Friday

Woke up in Canberra for a nice easy 13km run

Mid week long run

Didn't plan this run. Just headed out the door at 6am & off I went. Ran up to Crommaty hill over to Crackneck then down alng Shelly beach & made my way back along the entrance rd. 1hr55min23sec all up. Legs felt good. Was getting hot at the end of the run. i'm glad I didn't have much further to go. 24.5km all up

Then made my way to do yoga