Started with a 2k warmup. Then just went out at a hard pace staying with Baz, Jess, Mick, Adrian for the first 3k. I then decided to back off as I'm doing the Lake Macquarie 1/2 tomorrow. Felt pretty good through the whole run and just wanted a good hit out before tomorrow.
Felt pretty comfy going up Brooks hill. Had to hold myself back going down Terrigal drive as I didn't want sore hammys. Finished with a 2.5k warmdown
Finished in 7th place in 40:30ish
14.5km done today
About Me
- bear
- PB'S Six foot track - 4:09 March 08 3000m 9:50 - October 09 5000m 17:25 10k 36:03 - may 2009 1/2 marathon 79:56 marathon 2:54:56
Saturday, August 28, 2010
Friday, August 27, 2010
Thurs
First up did a moderate run from Terrigal to Crackneck and back. 20km
Later I was in the gym & did an easy 6k
Later I was in the gym & did an easy 6k
Wednesday, August 25, 2010
Wed 25th
2 runs again. First did easy 10k from Terrigal to Wamberal & back
Later ran on the t'mill doing another easy 10k
Later ran on the t'mill doing another easy 10k
Tues 24th
2 runs and the first I did a speed work of intervals. 3x2k with a 1.5k recovery. Ran from Terrigal to Forries & back so 12k in total
Later just did easy 10k
Later just did easy 10k
Sun 22nd...GNW CP1
Met Graeme Ridlt & Matt O'shea at 6:15am and we went a pretty easy pace the whole way. We missed the tar road bit. My goal for this was just to get to know the course. Got to the check point and my water bladder broke. Had to run back without water but was ok. The run was great & really suited me. We must've been out there for a little over 6hrs. 41k all up
Sat 21st...trotters & xc
First up did trotters...11.5k
Later id the xc. This was the Frank Callan memorial run so wore board shorts & black socks. This was the first time in awhile I've ran this hard for that long. Managed to get 5th behind Ian & 2 seconds in front of Rob. Finished in 23:47
Later id the xc. This was the Frank Callan memorial run so wore board shorts & black socks. This was the first time in awhile I've ran this hard for that long. Managed to get 5th behind Ian & 2 seconds in front of Rob. Finished in 23:47
Friday, August 20, 2010
Thurs 19th...Crackneck
Had a great run this morning. Weather is warming up! Left about 6:30am. Just ran easy pace to Crackneck then turned around and headed back. Legs were good just a tight left hipflexor that I've had since the Canberra 60k.
Sat 14th....12ft track!
This was the longest I've ever run. We left Nat's place just after 6am. Keith, Nat & myself went in my car & we met Dan who only ran to the Blackrange camping ground & back & Rob who went all the way. We started at the tree. It was a pretty easy slow run down Nellies and after a few km's Dan & Keith had taken off. I just sat back running with Nat & Rob. We got to the swing bridge & it was pretty freaky crossing that. I wasn't about to bother going through the cox's. If it was a race or a boiling hot day I would've. We stoppped for a bite to eat there. I ran pretty much all the hill on the way to Caves house. I would then have a rest a wait for Nat & Rob to get to the top of them. After we crossed the rr I decided to just keep going & meet them both at Caves house. It tok me 6hrs30min to get there. Rob came in about 10min later then Nat in about another 5min. It was then we refilled our water bladders up, had some hot chips & 2 cans of coke, quick toilet stop then 30min later started making our way back.
I just power walked up the hill leading out of Caves house then just ran on my own for the rest of the way. I would only stop just to grab food etc out of my pack & every now and again I would just do a 20-30sec walk. I got to almost the end of the pluvi & I had to turn on my light. Caught up to Keith at about 12k from the finish.
I was feeling pretty good until Nellies Glen. That was the longest 2km of stairs I've ever done!
Got back to the tree about 8:40pm
6hrs30min out 6hrs25min ack with a 30min stop at Caves house. A negative split so I was happy.
Keith came in about 35min later, Rob about 2hrs later & Nat almost 3hrs later
I just power walked up the hill leading out of Caves house then just ran on my own for the rest of the way. I would only stop just to grab food etc out of my pack & every now and again I would just do a 20-30sec walk. I got to almost the end of the pluvi & I had to turn on my light. Caught up to Keith at about 12k from the finish.
I was feeling pretty good until Nellies Glen. That was the longest 2km of stairs I've ever done!
Got back to the tree about 8:40pm
6hrs30min out 6hrs25min ack with a 30min stop at Caves house. A negative split so I was happy.
Keith came in about 35min later, Rob about 2hrs later & Nat almost 3hrs later
Thurs 12th..first run with pack
Just ran with the pack to get a feel of it. Ran 13km from Terrigal to Forries & back.
Took 2lt of water in the pack. No bouncing so it was good
Later about 5pm I did a second run around Terrigal. 7km
20km all up today
Took 2lt of water in the pack. No bouncing so it was good
Later about 5pm I did a second run around Terrigal. 7km
20km all up today
Wed 11th
2 runs. First was at 7:30am where I did easy 10k
Later I ran 6@6 easy with Claire in 29:16
21k all up
Later I ran 6@6 easy with Claire in 29:16
21k all up
Tues 10th Aug - some fartlex work
Ran 12k all up. 5min warmup then did 10x 3min hard with a 2min easy jog. Took 55:29
Tuesday, August 10, 2010
Sunday...City to Surf
Got on the Trotters bus at 5:30am. Then went warmed up at the domain with Ian, Mick, Joel, Mark & a few others. About 8:10am made our way to the start line. I was pretty much up the front. Got to the tunnel in 3min. Was at 10k in 38:45. Finished around 53:30
After that I went & did easy 6k run
After that I went & did easy 6k run
Fri 6th Aug....Mittagong
On my way to Canberra so I stopped at Mittagong to do easy 10.5k. Quite cold!
Thurs 5th Aug
Great run up Kincumber mtn from Terrigal and over to the road at the Kincumber end then down that then made my way back. About 20.5km
Wed 5th Aug
2 runs today. First did an easy 10k at 6:30am
Later I went to 6@6. Just doing a tempo run. Started off easy doing the first lap in just under 5min then picked it up just a bit each lap. last lap went hardest in 4:31
Time was 23:44
Later I went to 6@6. Just doing a tempo run. Started off easy doing the first lap in just under 5min then picked it up just a bit each lap. last lap went hardest in 4:31
Time was 23:44
Tuesday, August 03, 2010
Tues 3rd Aug
Just ran easy 6k on the t'mill. It was very windy & wet outside. Legs felt pretty good. Happy with the recovery from Bush Capital
Sat 31st July Bush Capital 60k
What a race! This was the longest I have ever run in my life. I did the 10k last yr and was the first male to finish. This race I wasn't too sure what to expect & what I had been told there wern't many massive hills to worry about.....ahem......well I guess a course change can change that. I just ran my own race but did notice I was closing in on 1st & 2nd & by the turn around about 33.5k I was 200m behind Damien & almost caught up to the 18yr old 2nd guy. Still feeling pretty good I caught 2nd soon after & thought I might get Damien. By the time I got to 50k I then really sowed down. Legs went lead I could only manage a shuffle. 4k to go Dave Baldwin caught me & just flew past. By now I just wanted to finish this thing. I think the last 2k was the longest 2k of my life! Made it to the end in 5hrs8min feeling like death!
Tues 27th July
Did 12k doing 7x2min hard with a 3min rec. Was going to do 10 repeats but got bad blister on my foot
Sat trotters..Matcham
Ran from home to trotters so 17k all up. Did roll my ankle pretty bad but came good
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