Thurs and a bouddi run

Got running around 6am. Started at Macs beach and ran to Putty beach & back. Around 22.5km. It's really tough running through there with all the stairs

Did a cycle class at 5:30pm

Wed...recovery runs

AM did easy 15k

PM did easy 10k

Tues and some morning speed work

Left about 7am. Had a last min cancel from a client.
Ran a hard session doing 5min easy warmup then 10x4min hard with a 1min rec jog. After 5 of them I ran easy for 7min then did another 5. Finished with about 3min warmdown. Ran from Terrigal to Forries & back. 14.6km all up in a total time of 1hr4min16sec

At 4:30pm went for an easy 10k from Terrigal to Wamberal and back

Monday

No running, just a cycle class but went pretty hard

Sunday and GNW cp2 to cp4

Was pretty tired as I didn't et home from Canberra until 9pm last night. Got about 6hrs sleep and got up at 4:30am. Left for Congewai at 5:15am and was running about 6:45am. Got on the track and had to fight my way through two plubbers. Felt pretty good through the whole run. Ran and walked the hills. Could see how you could get lost if you wern't careful. All was going great but I missed the basin campsite. I followed the track when I should've went straight ahead. Saw Steve Guest on the track & he kinda helped me where I went wrong. Got to Yarramalong in 5hrs13min just when Charlie got there to pick me up. After he drove me back to the car I drove to cp3 and ran the bit I missed. Took around 35 to do that out & back. So I'm taking it took me 5hrs50min or around that time to do that run today

Sat

5:30am did a lap around Lake burley Griffin plus a bit more to make it 16k. Not long later I did another 3k with a client
19k today

Friday

First up did an easy 15k from Terrigal to Forries & back
I then made my way to Canberra for work. When I finished around 5pm I went for a 16k run around Red hill

Thurs

Good run. Did 20.5km from Terrigal to Kincumber via Kincumber mtn & back. Then stopped for 5min and had an up&go the ran 10km from Terrigal to Wamberal & back
Then to gym where I did foamroller stretching & spent 20min in the steam room

Wed

First up did easy 18k from Terrigal to Forries & back

Later went to the gym & did a moderate to hard 15k on the t'mill

Tuesday 21st sept

First up did easy 13k from Terrigal Forries & back

Went to the track tonight. Did the mile warmup the we did 6x1km with a 400m float
I did those in 3:30, 3:35, 3:32, 3:35, 3:31 & 3:29.
After that we went for easy 30min run

Sun 19th...Cooronbong

Had Charlie 18th last night and was still quite hungover. Had a can of coke 30min before the start. got to 3k and spewed that up. Caught up to Charlie around 5k & we had a battle. He had to stop & spew near the finish so I beat him by about 50sec!
38:10 in 7th spot

Sat 18th...Trotters

Ran a good pace with Charlie & Adam. 11k all up. Groin was fine

Fri 17th sept

Groing much better. Just tight. Did easy 12k from Terrigal to Forries and back

Thurs 16th sept

easy 10k. Groin tight but feeling better.

Later did a cycle class

Wed 15th sept

easy 12k. Still sore groin

Tues 14th

2 runs
Both were easy 10k, slightly strain in right groin

Sunday 12th...GNW Checkpoint 1 to CP 2

Tough run on the return bit. Got swooped by a magpie. Hipflexors got really tight. Mainly the right one
51km in 5hrs

Sat 11th...Avoca steps

Feeling better. Ran pretty hard with Brett Starkey. 14k all up

Fri 10th Sept

Still got cold. Ran easy 10k

Thursday 9th

Ran with a head cold from Terrigal to Kincumber mtn & down the tar road then back again. 20.5km

Wed 8th

First run was easy 15k

Second run was at 6:15pm and did easy 10k

Tues 7th...Central Coast 10k & 1hr champs

Did easy 10k at 6am

Later it was 10000m & 1hr on the track
Felt hard but comfortable. Raced the 10k in 36:48 just slightly holding back until the last lap. I then went really easy for 2 laps & got back on to 4min k pace. Held that for most of the run. With 5min to go I started to go quite hard. Finished the 1hr in 15.643km

Monday 6th Sept

easy 10km

Sat 4th Sept

Ran easy 13.5k from Belmont to Blacksmith and back

Fri 3rd Sept

Started really easy then slightly picked up the pace. 12k in 55:45

Thurs 2nd sept

Went to Canberra and did moderate run around the base of Mt Majura & Mt Ainslie
16.5km in 1:22:00

Wednesday 1st Sept

2 runs
First was easy 11.5k
second was easy 6k

Tues 31st Aug

2 runs....first did repeats of the ring road at the haven 10x550m hard with a 550m recovery 17.5km in this

Later went for easy 8k. Had tight legs

Sun Aug 29th Lake Macquarie half

Good race. Raced without a watch. Went through 10k in 37:45 and finished in 1:21:18

back to blogging!

ok...after some people asking me when I'm going to blog again well I've just been lazy. Been keeping note of what I've done training wise so I'll post it now