Wednesday

Ran an easy 12.5k. Stopped for a quick glute stretch twice

Tuesday

Just ran an easy 12k

Sunday...Woodford to Glenbrook

Ran this as a pacer for Suzy. Drove to her place at Ourimbah and ledt there a bit abter 6am. We got the train from Glenbrook and got to the start just before 9am. It was quite cold. Everything was going great and we were on track for a 1:55 finish until the last 7km. It was then that Suzy started to hit the wall. After a struggle we made it to the end in 2:06

Sat

Didn't want to do trotters time trial so just set off for a 11.5k easy run

Friday

Pretty easy 10k run done at 6:15am

Later had a massage on hamstring, glutes, lower back & psoas...pretty painful!

Thursday

Bit of a long run. Ran 19.5k from Terrigal to Matcham to Wamberal then back to Terrigal. Quite tight in both hip flexors and the injured leg

Wednesday

Just ran easy 10k in the morning

Mid morning did bodybalance

Arvo did a cycle class

Tuesday

It was raining this morning and I really didn't feel like getting wet. Just ran a very easy 10k on the t'mill at the gym

Monday

Just went to gym and did a hard 20min on the bike

Sunday....bay to bay and a PW!

Well a personal worst for me today, but still pretty happy. Picked Alan, Jenny & some other guy up at the finish and drove to WoyWoy. Got a great warmup in doing about 4.5km. Legs & the injury I've had felt great. No pain anywhere. Started thinking I might do a fast time. The start was pretty quick and I just sat on a comfortable pace for the first couple of km's. Was running with Jess (who ended up winning the female) until 4km. Thats when I started to have trouble with my asthma.
By 6km I was on struggle street but was able to still hold a decent pace. Got to 8km and my injury was just starting to flare up but it wasn't too bad. Wasn't wearing a watch so didn't know how I was going time wise.
Got to the 10k & heard 38:15 and knew I was going pretty crap then. I wanted to go through in about 37:20.
Ended up finishing in 46:10. Thats my worst time by 7sec. My best was in 2006 when I did 44:10. I'll get that next yr.

After the race I ran back to get my car.

Still happy with the day.
Got about 29km done all up

Sat

Trotters run this morning. Big mix of road and trails
Map my run had it as 14.5km. Leg was good but could feel it on the hills on the trails. Just ran easy though

Friday and 2 runs!

First run just did an easy 10k and leg was fantastic

I then went to Sydney and met Nat and did another easy 10k from her house and along the M7 and back

Before that I went to the gym & did 30min on the bike

Thursday

Ran a hilly/flat 14k. Felt pretty good. Took it really easy on the hills

At 10:30am did yoga

Wed

Just another easy 10k. Hammy was tight but felt good

Tuesday

Did an easy 10k in the morning then went to gym and did 1hr on the bike

Then had a massage

I've decided not to do any track/speedwork through the week and just use races on weekends as speedwork until my leg is all better again

Monday

Just ran easy 6k then did a cycle class

Sunday long run

Met Adam Jordan at Ourimbah at 7am. Charles Berry was the only other one to turn up.
We all ran together until the hill then Charles backed off. Adam & myself just ran a very easy pace to the intersection & back. I really felt it on the hills. Think the cold weather is causing that. My hands didn't warm up for the whole run. We finished in 1hr51min so it was quite slow. My injury/hamstring was pretty good running at the pace we did but could still feel it
All up just under 21km.
But like I always say....running out at ourimbah doing that run is equal to about 24km

Sat

Started the morning with trotters. Cold morning too. This was Gerry's run. About 11k all up. I ran with the fromt group until we got to Charles Kay then I backed off. Leg was getting tight, and also have the xc in the arvo

The xc was the same as the last one I did out at Warnervale. 6.2km. This time it was a bit more muddy and quite slippery in parts. Last time I did this I finished in 24:00. This time I finished in 23:26. Leg was pretty tight & sore for most of the run. Was good in the warmup & warmdown though

Friday

Did the 6am cycle class then ran 7k on the t'mill

Thursday

Started with an easy 6k running from Erina along the entrance rd then did an hour on the bike in the gym. Cold this morning!

Wed

Went to the gym in the morning and did an hour on the bike

At 10:30am did bodybalance

No 6@6 for me tonight as I had to work. I setteled instead for a recovery 10k. Leg was tight through the run.

Tuesday

Started with an easy 3k before I did a cycle class

Tonight I went to the track. Jono was training at Ourimbah but I didn't have the time to get over there as I finished work not long before 6pm.
I started with a 2k warmup and injury was tight. Track was also soggy & wet.
Found it tough going and the breathing was hard
I did 5x1k with a 200m recovery jog. Did them pretty slow but felt like I was going harder. 3:54, 3:48, 3:44, 3:41 & 3:36
Finished with a 2k warmdown
10k tonight

13k all up today

Monday

Just did a cycle class in the arvo

sunday long run on the M7

Got out running with Nat about 7am. Ran from her house to the M7 which was about 2.5km then ran until 1hr40min. We then turned around and ran back going slightly different at the end. Ran most of the k's around 5min. I think we are on track to get her to a 3:20 marathon. If not 3:25 for sure
3hr24min all up for 39.8km

Sat

Just an easy 10.5k on Lake Burley Griffin. Felt ok, just really cold

Friday

Stayed down in Sydney last night and went for an easy 10k with Nat. Then made my way to Canberra

Thursday

Pretty good run this morning. Leg was ok. Bit tight now & then but not too bad. I didn't really stride out to test it though. Did a 17km run from the haven then to Terrigal & back. Ran up the Senic hwy then through some of the back streets of Erina so it was a pretty hilly run

Wed and I hit the t'mill too wet

Did a cycle class and bodybalance in the morning

It was raining tonight & I am over running in the rain so I setteled for the t'mill

Just ran easy 12km in just under an hour.

Leg was tight but ok in the run but it was pretty good all day

Tuesday 3000m race night

Did a cycle class in the morning

Tonight was race night. Was pretty tight in the hamstring all day so wasn't too sure how I would go. I warmed up by running hansens rd then another 2.5km on the track. So after 8.5km of warming up I was feeling ok.
Did the first km in 3:28 and just tried to hold it. Not sure what my 2nd km was but finished in 10:26 so an average of 3:28km pace. Hamstring was tightening up when I stopped but was good again when I did my warmdown. Did 2k warmdown