Wednesday

First run was a moderate 15km. Starting slow & finishing strong

Next run was around 1pm. I ran a flat 12km starting at Gosford pool & ran along the bike path for 6km then turned around & headed back. I did the first 6k in 28:57 (4:49/km) and the second 6km in 27:59 (4:40/km) All up 12k done in 56:56 (4:45/km) Hamstring was pretty good in this

Tuesday

First run for the day was easy 12km. Hamstring was pretty tight in this

Later I did some speed work. I went for a 7.5k warmup run & decided not to go too hard tonight. We did 19 repeats between 110m & 120m.
I did them in 35, 40, 27, 26, 26, 26, 23, 25, 24, 22, 23, 22, 21, 21, 21, 21, 22, 22, 22,
Managed to do 14.5k tonight

Hamstring was fantastic tonight as well

26.5km done today

11 weeks to go!

I went down with Charlie, Josh & Kerry to Bankstown. They did the 5k. Josh did it in 16min & came 2nd & Charlie did 17:10 & I think got 5th. II decided not to do the 1/2 marathon they had on as my left hamstring was not quite right. I went for my longrun and just explored the area. Had a great run. Foot was good...(no nerve pain & hamstring was great. I could feel it running up hills. It's more the Glute Max thats tight. It's just making the hamstring overcompensate.
Ran 28km in 2:18:46 (4:57/km) I started off slow.
It was quite cold as well. Was running over quite a bit of frost

The round drive

Ran with the trotters. It was the round drive through Avoca. I just took it easy. Left hamstring was still tight but alot better than yesterday.
I think it was from doing squats & 1 leg squats last Tuesday that made them tight.
After trotters I went to the gym & did some strength work

The run today was 11.6km. I did that in 1hr

Friday & tight hammies!

Just a very slow 10k. Left hamstring getting tight.
Massage & acupuncture today

Thursday 14th...nice & steady

I slept in this morning. I was soooo tired last night I decided to have a bit of an extra sleep. I got up just after 7am. I'm normally up at 5am so the extra 2hrs was just wonderful!
I went for a moderate pace run starting off quite easy. Ran 16km in 1:17:50 (4:52/km). Ran from home at Wamberal to Bateau Bay & back.
Legs felt much better than last night. Still tight though.
I have found a way to combat this neuroma pain in the foot. I've taped a gel pad to the arch of my foot & it takes the pressure off the nerve. It's still there but am now running without any pain. Hoping it will give it a chance to settle down

Wed.....feeling tired in the legs!

AM was easy 12k and a cycle class

PM was another 6@6. It was really tough tonight. I got there around 5:10pm and had about a 5.5k warmup. I felt low in energy in this. I had a pkt of snakes in the car so I had a few of those & felt a bit better with the sugar hit. Still I knew this was going to be a slow one as my left hamstring was also quite tight & the legs were just heavy & flat in general. I think the city to surf took it out of them. All that up & down hill running.
Lap times were 4:30, 4:48, 4:47, 4:42 & 4:33. Came 3rd behind Charlie & Josh in 23:11. It worked out to be 3:52/km pace. So even though it was slower than normal I was still happy with it.

Tuesday's speed work

First run was easy 12k with a few hills around Terrigal

Later did the speed session. I got there late tonight as I had to work. So after a very quick warmup I did 5x900m. Some were just over 900m. These wern't flat either. We ran on grass then up a slight hill then down hill then a sharp turn back up the hill then down on to the flat again then after about 300m we turned around & went back. My times were 3:15, 3:16, 3:14, 3:19, 3:21. I was so stuffed by the end!
Then did a quick lap for a warmdown then back to work again!

Sunday 10th.....city to surf......54min 5sec.....a 5sec PB!

Got up at 4:45am & was on the trotters bus by 5:35am. We got to the city just after 7am. After a toilet stop at Mcdonalds we headed over to where we warm up & tried to get a bit of sun. Got about 5k done in the warmup.
I felt pretty crap for the first 7k but started to come good 1/2 way up heartbreak hill.
K times were 3:36, 3:28/7:03, 3:49/10:52, 4:01/14:53, 3:41/18:33, 3:54/22:28, 5:03/27:30, 4:12/31:42, 3:47/35:29, 4:10/39:40, 3:59/43:39, 3:32/47:12, 3:28/50:40, 3:28/54:08

Now when I take 3sec off what it took to get to the timing mat my time was 54:05. Thats 5 seconds quicker than last year

Saturday 9th......Brrrrrrrrrrr! It's Canberra!

Ran very slow & easy 11k around the lake. Now it was wonderful out there at 6am. I was pretty rugged up. But around 9am something changed. It was mighty cold. In fact it was colder than cold!
The weather got to a max of 9deg but I reckon it was around 4deg most of the day....and the wind!....well thats something else!
I left Canberra at 5pm & was home by 9pm

Friday 8th

Started morning with a cycle class & easy 11k run on the t'mill at the Deakin gym.
Wasn't too cold this morning though

Thursday...what a magic morning!

Great out there this morning. It was still dark but when the sun was coming up it was great. Nice blue sky's @ no wind!
Ran from the gym down to Gosford doing 14k in 1hr 10min. I started off slow as normal but finished the last few km's around 4:05-4:15 pace.
I'm off to Canberra tonight as I have a busy weekend down there starting tomorrow morning. Should be fun running in the cold! I might even run in the gym

Wednesday

First run was easy 12k on the t'mill and a cycle class

Later it was time for 6@6.
I was happy with this run. Wasn't the quickest I've done but I went through the first lap in 4:15 feeling quite fresh. Thats the fastest I've gone feeling that good. It soon caught up though. By the second lap I was feeling good but slightly stuffed. The rest was just survival.
22:45 in the end and came 2nd behind Josh. (Charlie made it easy for me....he didn't show up!)

Tuesday at Mingara

AM - easy 11k done at 5:50am at Terrigal

PM - Not easy done in the arvo at Mingara!
We had a handicap 3000m tonight. I kina felt handicap too!
I went 5min 30 sec after the gun went. Finished in 10:31. This was a bit slower than last month when I did 10:28 but I went off slow this time.
Lap times were 00:41, 1:25, 1:24, 1:25, 1:25, 1:24, 1:24, 1:19

About 10min later I did the 800m in 2:38 then about 2min later I did another 800m in 2:44.

Sunday August 3rd......good long run

I stayed up in Newcastle last night so I got up early & ran from merewether beach along the foreshore then all over the place!
First 3k's were done slow 5:44, 5:36 & 5:50 but then maintained between 4:35 & 4:50 each k. A few 4:20's thrown in there. Legs felt great! Right foot just a bit sore at the start. I stopped around 10k & made the laces slightly bigger & from then it was all good.
All up ran 34km in 2:44:23

Saturday trotters bush run then road relay's at the GONG!

Got up for a pleasant 12.5k run to Erina then on the bottom of Kincumber mtn. I held back taking my time. Took just over an hour.

Around 10:30am I left for the gong. I wasn't too sure where this place was but found it pretty easy. I got down there around 12:30pm. Got there the same time as Jono. Found a car park around 1.5k away. This was a 4x4km relay. I had Mark Warren, Matt Porter & Josh on my team. 3 gun runners & they get stuck with me! Well I'm glad they wern't hoping to win!
I think we all did pretty good though. The course was 2 laps of a 2k loop. It started on a slight hill then we had a MASSIVE head wind for the first km. That ment we had a tailwind for the 2nd k a MASSIVE MASSIVE head wind for the 3rd k.......(well it felt stronger the second time around!) then a tail wind to finish.
I went out too fast & after the second km I was just trying to survive.
I finished in 14:34. Mark flew like the clappers in around 11:56! Matt Porter finished around 13:10. I'm not sure what time Josh did but it would've been 12:xx I reckon.

My km times were
3:19, 3:41/7:00, 3:46/10:46 & 3:48/14:34

Hunter Valley 1/2 & Sutherland to surf pic's

Hunter Valley 1/2 at the start....looking fresh here:)

Still looking good around 3k!

That's it! I'm shattered!

Sutherland to surf around 1k into it!

Friday....slow & steady!

Early start for my run. Got going at 5:45am for easy 13k around Terrigal & Wamberal.
Just took my time. Right foot still a bit sore. It's getting better though & as it warms up on the run it feels even better.

Tomorrow should be good. Trotters in the morning then Road relay's down in Wollongong in the arvo

Thursday....nice & easy....well kind of

Met Michael & Tara at the gym at 6am. We went off quite slow but finished quite fast. We ran to Adcock park & back. 14km all up. Felt heavy in the legs.
I reckon that will do me for the day!

Wednesday.....6@6

First run was in the morning....a slow 12.5k. Also did a cycle class

Second was 6@6. Tonight was the full 6km. I finished 2nd in 22:53. I felt stuffed at the end but still happy with the run. Still finding my right leg gets very lactate on the hills.
12.5k done tonight

25k done today

Tuesday's speed session...........thought I need the spew bucket!

First run was on the t'mill for 11k....(it was raining & I wimped out!)

Second run was out at Ourimbah. This is the first time I've ran out here. Great little course of about a 1.8k loop. Has a slight hill then slight down hill.

This was one of the toughest sessions I've done in a while. I got there early as normal & had a good warmup...(it was pretty chilly!)
We then did 1x509m up a hill 1:46, then 1x958m 3:07, then 1.77k in 6:22 a 436m in 1:36 & last was a 467m in 1:33.
After the 1.77k I was stuffed!
Recovered good though. We finished with a lap warm down.
15k run tonight

26k done today

Sutherland to Surf....11k

I drove down with Charlie & it was pretty damn cold! But that changed as we got racing. This is a good fast course. Not really tough but fast. Still stuffed at the end though. It's mostly down hill but there are quite a few steep hills thrown in there!
I had 11.08km on my garmin so at least it wasn't short. I went through 10k in 36:33 & finished in 40:32
3:35, 3:22/6:57, 3:23/10:21, 3:27/13:48, 3:48/17:36, 3:42/21:18, 3:47/25:05, 3:53/28:58, 3:51/32:48, 3:45/36:33, 3:46/40:19, & the last 80m was 00:13/40:32.
Happy with run. That nerve pain in the right foot was quite sore after. It's ok to run on just uncomfortable. After the race I did a 12.5km run back to the car. So with the warmup race & run back I got 26km in today & out of those 11k was quality.
Gotta be happy with that!

Looking forward to a few beers & a sleep in tomorrow:)

Saturday july 26th....Trotter flat time trial

Woke up around 5am feeling pretty good. Was cold out there. Just one of those energy drinks & slice of toast with jam & I was right to go!
Had a good run and since there was no Matt Robbie or Adam Jordan I thought I might have a chance at winning this thing. I was running the first 3km with Ian Templett but managed to get away from him just after 3k. By 5k my right leg was getting really lactate which last for around 2km mainly on the hills. Just at the 6k mark Mark Dunlop caught me. He won in the end I was around 15seconds or so behind him in 2nd spot. My time by my watch was 37:45
3:33, 3:36/7:09, 3:46/10:56, 3:48/14:43, 3:58/18:42, 3:48/22:30, 3:59/26:29, 3:52/30:21, 3:50/34:11, 3:33/37:45
All up 14.5k done today

Tomorrow I'm doing the Sutherland to Surf....11k

Friday

Just an easy 13k

Thursday

Ran from the gym taking my time doing easy 11k. My right foot has nerve pain that's been bothering me on & off for a few months. It was going good untill the 1/2 last sunday then flared up again

Wednesday 24th

First run was an easy 10k plus I did a cycle class.

Second run was 6@6. I started off easy in this & picked up the pace each lap. I think my lap times were
4:59
4:46
4:45
4:34
4:29
I did 23:35 all up. It worked out tobe just under 4min pace.
I ran 12k tonight so 22k done today

Tuesday & still need recovery!

First run was mid morning. Did a very slow & easy 11k. My left hamstring bit tight & feet sore from 1/2 on Sunday

The next run was in the evening. I got to Terrigal beach around 5ish & went for a jog to see if i'll do the speed session. I decided 5k into it that I won't. I met everyone just before 6pm & had already done 9k by then. I went with them for their warmup run then ran another 6k with Charlie. We ran between 4:05 & 5:30 pace. We started slow but finished fast.
I then did the warmdown with everyone. By the end of it I'd clocked up 20.6km!

So not a bad day getting the km's in.....31.6k run today!

Sunday.....Hunter Valley 1/2

Well I woke up feeling pretty good so thought I might have a go at the 1/2.

Tough race with all the hills, dirt rock roads & the grass. It was a good off road 1/2 marathon.
I finished in 8th place in 1:23:32. I didn't really want to race but treat it more as a hard long run
Split are
3:39, 3:54/7:33, 3:58/11:31, 4:00/15:31, 4:35/20;06, 3:30/23;36, 3:48/27:24, 3:33/30:57, 3:43/34:41, 4:08/38:49, 3:52/42:41, 3:35/46:16, 4:09/50:25, 4:22/54:48, 3:41/58:29, 4:04/1:02:33, 4:31/1:07:04, 4:04/1:11:09, 3:56/1:15:05, 3:56/1:19:00 4:01/1:23:02, 0:00:30/ 1:23:32

Short course cross crountry

First run was an easy 11k with the trotters

Next run was the short course cross country down in Sydney.
This was a really tough heavy grass track. (well I found it tough!) It had 1 or 2 main hills but had rolling hills all through it. 8.5k over a 2 lap course. I finished 49th overall & 8th in my age group. It took 33:11 & I went through the first lap in 15:50, so quite a bit slower on the second lap. I was going great on the first 3k without a worry in the world...then my right leg got so damn lactate it was like lead! It was just starting to come good in the last 2k but by then I was so buggered I couldn't run any faster. Still I'm happy with the run.
Km times were
3:40, 3:30/7:10, 3:45/10:55, 4:01/14:55, 4:16/19:11, 4:00/23:11, 3:59/27:10, 4:05/31:15, 1:55/33:11

Well I'm racing again tomorrow in the Hunter Valley 1/2 marathon.....If I'm too sore in the legs I might settle for the 10k but the 1/2 should be all good.
I'm planning on doing it more as a hard long traing run rather than a race.........but we will see!

Friday 18th

Today was just a very slow 13k done in Terrigal

Muscles felt great

Thursday 17th

I met Michael at the gym at 6am and we ran around Erina Valley then up Kincumber mtn. I ran a bit extra than Michael who ran 13k. I did 16.5k in 1:29:06. Lot's of hills.
It was bloody cold!
I rolled my lleft ankle on the mountain but it seem to be ok

Wednesday 16th

AM - Ran at the gym doing an easy 12k plus a cycle class

PM - Did 6@6. Felt great in this. Was stuffed at the end though!
Laps were
4:27, 4:24, 4:26, 4:34, 4:26

Tuesday 15th

AM - Ran easy 12.1km in 1hr

PM - We did speed work down at the haven. I got there early and did a 6k jog to warm up. We then did 6x400m that was slightly down hill. The recovery was a 150m walk/jog
400m times were
1:10, 1:08, 1:07, 1:08, 1:08, 1:08

We finished with some 100m sprints and a warm down.
12.5k done tonight

Legs felt very, very jelly!

Sunday...long 35k

Another big long run. I just took it easy only keeping track of the distance on the gps. I only looked at how long it took me when I finished. Ran for 2hrs58min. (5:06/km)
Ran from Belmont to Caves beach via alot of side streets.
Legs felt great the whole way...just a bit buggered at the end. Great weather out there.

I'm now off to Canberra to drop the girls home

Saturday

Just another easy run. 13k in 1hr4min around Belmont to Blacksmith.

Tomorrow I'll do my long run then drop the girls back home in Canberra then make my way back to the central coast. Big day!

I took the girls to Black Butt reserve today. Thats a pretty cool place. The weeks gone quick. It's hard to believe I've had them for a week already!

Friday....easy run and a bit of bowling!

Had a very easy, windy run along Warners Bay to Speers pt. 13km done in about 1hr7min. Felt good but when I had the head wind which was for around 5km it was like I was running on the spot!

Later I took the girls Tenpin bowling.

Thursday....feel good

Such a great daughter Kalinda is....that massage I got her to do to me last night made the run so much better today. Glute & hamstring both felt good. Ran a good 20km in 1:37:14 (4:52/km)
I started off slow & picked up the pace after 9k. A few tough hills on this run.



We went to The Entrance to the bowling club for lunch....all you can eat is good after running 20km

Wednesday 9th July...on holidays!

Boy oh boy...I got untill Monday off work...that means no calender....no pt sessions & no massages to do...mmmmm....we will see how I go....it also means no income

Went for a easy run from Belmont to Redhead beach & back. Cold out there but it is winter. A few hills (not many) and ran without a watch. 16k (well just short but close enough) in total. Hamstrings felt fine. Left glute is tight today. Happy with the run. Legs felt much fresher when I woke up.

Took the girls to megamania. An indoor playland at Warners bay. I enjoyed sitting back with my free coffee:)

No 6@6 for me tonight so just the one run. I think it will do me the world of good not doing any midweek speed work

Tuesday july 8th

Just 1 run done. Easy pace 15km around Terrigal. Left hammie was good. Tight but good. It took 8km to feel good in general out there

long run sunday

Left around 6:30am. It's much warmer up here in Newie than Canberra! I went for a 30km run. Found some trails, hills road & flat to run on. A bit of a mixture. It took 2:28:xx to finish. I was at 10 in 55min so I started off slow then the last 15km I was doing between 4:30 & 4:45 pace. Hamstring was again weak & tight but all good.
I spent 3hrs in Glendale with my girls shopping after the run.....fun, fun, fun!

Saturday in Canberra

Got running at 6am. I just ran on lake burley griffin. Ran 15km all up. Hamstring was good but just feels weak....(yeah I know I need to strenthen the thing!)
I now have my girls for the week. I'm staying up in Belmont with them

Friday....off to Canberra,,,,brrr!

Left for Canberra around 5am. After a quick stop at Sutton forrest for a coffee I was soon at Goulburn. I decided to go for a run here. My legs felt like running. I had the heater on in the car so when I got out in my running shorts & long top I then noticed the -1 degree temp! That's what it was at 8am. I went for a 16km run and after 10km I was just starting to warm up. Every breath I could see in the cold. I ran up to the war memorial lookout. I saw one other runner out there. Great news is that the hamstring was pretty good

Thursday

Hammie felt okish when I got up. Tight but ok. I went for an easy 8km. I had to run slow but it wasn't too bad. It was great untill 4km then started to get tight. More on the down hills. I was running quite slow (5:45 pace). By the end it was just tight. Only on the extention of it.
Still I'm not bothered by it. A few easy runs will do me fine. I'm off to Canberra tomorrow then have my girls for the week so I'm not too fussed about the running

Wednesday....ouch!

First run was easy 12k

Second was 6@6. I only got 4laps out of the 5 done. Just as I was on my 5th lap my left hammie tightened up. I got to the top of the hill & noticed it was getting worse so I walked back. Stil got 4 laps done in 18:11. I think I might have done 22:45 if that did't happen. I spent the might with an ice pack on it

Tues....Mingara 3000m

First run was an easy 11k done just after 7am

Next I did the 3000m at Mingara. Much better this month than last.
10:28.

Longrun

Had a great long run. Slightly different than last week but almost the same. Ran to Copa to Kinkumber along the entrance rd up charles kay & back to Terrigal

34k done in a slow time of 2:57:51. (5:13/km) I just enjoyed taking my time not rushing the run at all. The first k was really slow (6:30!)

I walked around in the ocean for 5min after giving my feet a flush out

Saturday 28th..... 2 races today

First was the Trotters brooks hill time trial. That got underway at 6am. I went pretty good in this. 38:31 & 4th overall
3:37, 3:45/7:31, 3:45/11:05, 4:18/15:23, 4:17/19:41, 4:19/23:59, 3:50/27:50, 3:24/31:14, 3:47/35:01, 3:30/38:31

Second race was out at Koala park for the Central coast cross country. This got started just before 3pm. 6km of a 2x3k course. I was happy with that run as well. 22min.
3:31, 3:50/7:22, 3:48/11:09, 3:50/15:00, 3:59/18:58, 3:01/22:00.
This was really 5.85km

28.5k done today

Friday june 27th

Easy run with Michael & Joe. We ran from the gym to East Gosford & back. 9.2k done. Felt good

Thursday

Ran with Michael. We met at 6am at the gym. A very windy 13.2km done

Wednesday

AM - easy 12km and a cycle class

PM - 6@6.....the full 6km tonight. Ran it in 22:25. Happy with that

Tuesday 24th june

First run of the day was a comfortable 10.3km

In the evening I did Kerry's speed session.
After a warmup of a 7k run (I got there early) I got in 12x80m repeats. I had to leave early to go to work

Around 21km done today

Sunday.... a hilly long run

Ran from Terrigal to Copacabana then through Kincumber to the entrance road then along Terrigal drive...up Charles Kay then down into Terrigal
30km all up in 2:33:49 or 5:08/km.
Good thing was I felt great throughout the whole run

Saturday trotters & Nowra xcounrty champs

First run I did was Trotters Kev's kaper. 10.8k of easy running.
I then went down to Nowra with Jono, Charlie & Josh.
I was in the 12k.
I ran 30sec slower than last year on the same course but I noticed a few other runners went slower this year as well. Still I was quite happy with this result. It's one of the hardest cross country courses I've done. 3 laps of a hilly 4k course.
My garmin had it as 12.15km so around 150m over 12k.
Splits by the garmin were
3:26
4:36/8:02
3:32/11:34
4:08/15:43
3:58/19:41
4:53/24:34
3:54/28:28
4:10/32:38
4:00/36:38
4:47/41:26
4:07/45:33
4:10/49:43
LAST 150M 00:33/50:17
Came 45th

Friday already!

Wow the weeks seem to fly by!

Just a easy 11k done. Ran on the flattest roads I could find in Terrigal & Wamberal

Longish run with some hills

Started at the gym just after 6am. Ran 20km from Erina to Springfield to Wyoming then through Gosford & worked my way back to Erina

Wednesday 18th

AM - easy 12k

PM - 6@6. I didn't really feel like running tonight. Still managed to do ok. I didn't set out to go hard but still did. I ran the first 2 laps at a moderate pace then slowed a bit on the 3rd lap, went easy (kinda) on the 4th then hard on the last lap
laps were 4:28, 4:28 4:35 (I think), 4:50ish then 4:22.
Anywaty it was 22:45 all up

12k run tonight
24k done today

Tuesday 17th

First run was just a very easy 11k. Felt good

Second run was Kerry's speed work. We did this near the bridge. I think all of the Central Coast runners had the same idea!
I had to leave early as I had to race off to work. but did manage a good quality session. I got there early & did a 6k run with a few strides. Then for the session we did a 930m in 3:02, then a 444m in 1:22 then 490m in 1:29. That was it for me. I then did a 1k warmdown then out of there!

Sunday 15th....Bay to Bay

I was quite happy with my result in this. I felt gresat pretty much the whole way. Was feeling it in the last 2k though. The head wind at the end made it tough!
Not sure of my place but I finished by my watch in 45:09. I had 12.03k on the garmin
Splits by the garmin were
3:26, 3:28/6:54, 3:42/10:36, 3:45/14:21, 3:56/18:17, 3:42/21:59, 3:57/25:56, 3:48/29:44, 3:48/33:32, 3:50/37:22, 3:53/41:15, 3:52/45:09
I averaged 3:45/km so Since I've done bugger all racing I'm happy with that. I then ran back to pick up the car.
All up with the warmup the race & the run back I got 28km in today & the good thing about that is 12km of those were quality!

Saturday 14th....easy

Another very easy run in a very cold Canberra. I know when I finished the run at 7:30am the radio said the temp was 0.
Just ran 16km around lake burley griffin

Friday 13th!

Just an easy 12.3k run around Wamberal & Terrigal. Then off I go to Canberra

Thursday

Ran with Michael from the gym. We ran Matcham. 15k on the dot. Ran a steady pace the whole way

Wednesday

2 runs again today.
Did a cycle class then a 10.5k easy run in the morning
In the evening did 6@6. Went a bit quicker than last week. 17sec quicker.
Laps were 1:24, 1:25, 1:29, 1:31, 1:21......so 22:13 for 6k
Felt good

Tuesday

2 runs today. I feel like I recovered really well from the half.
First run was a moderate pace 10.5k done in the morning

Second run I ran from Gosford pool out along the bay to bay course. That race is on this Sunday. I ran 16km all up doing a speed works session. Did
1k easy 5:19
1k hard 3:43
1k easy 4:55
2k hard 7:26
1k easy 5:08
3k hard 11:43
1k easy 5:24
4k hard 15:36
2k easy 11:13
Felt good through all those repeats

Sunday....1/2 marathon

The race stsrted at 7:30am so I had a bite to eat around 5:30am. After a 2.5k warmup it was time to get going. I started off good but ended up blowing up! I'll update the race with my splits another day. Don't feel like sitting on the computer right now.
My time was 87:05....slowest 1/2 I've done in 5yrs!

Saturday

Ran with the trotters. We ran over to Avoca & back 11.5k. I took it pretty easy.

Not long after I was on my way up to Sth west rocks for the 1/2 marathon on Sunday. We got a camp site right on the beach. Other than a bit cool the weather was pretty good.

Recovery friday

Ran a very slow (53min) 10km run. Well 10.15km to be exact. I'm off to sth west rocks tomorrow after I run trotters to have a shot at the 1/2 marathon. I ran it last & got lost but still came 2nd.
Good news is the foot hasn't been sore at all. It was tight today on the run but still quite happy with it!

Thursday

Did a cycle class then a easy 15k on the t'mill. Didn't feel like getting wet

wet...wet...wet!

Did a 12k on the t'mill in the morning plus a cycle class

Later I did 6@6....the new course. I had 5.97km on the garmin so pretty close to 6k.
Finished in 22:30. Very wet & muddy! but hey I never fell in the hole. A few others found a hole covered in water & fell on their ass! Pretty happy with that time

Tuesday mingara 3000m

Went for an easy to moderate 12k in the morning

In the evening I did the 3000m at Mingara. It was pissing down! Didn't really feel like being there.....more felt like staying home and eating some meat pies....but I thought I need to get off my butt & work on my speed.
Well I went crap but since I've not done that type of running for weeks & weeks it wasn't too bad.
Did 10:41. Splits were 39, 83, 84, 84, 87, 87, 87, 86

Sunday...long 32k

I did my long run today. First long run like that without any pain at all for a long long time!
I ran from the Entrance out to near Palmdale (16km) then turned around & ran back.
It took around 2:37ish.
I was feeling quite good but just had tight tired muscles.
The main thing was the foot felt great!

Boy oh boy that cold choc milkshake I had after & those 2 cheese & bacon rolls went down like a treat:)

Oh I put my entry in for the city to surf today

Sat....10k trotters time trial

Happy with this. Foot had no pain. I finished in 38:33 & 4th place. I was coming 3rd until 1.5k to go.
Thats the first hard run I've done in 5 or so weeks.
I was so lactate in the last km I thought I was going to throw up! I almost did at the end!
Anyway my km splits were 3:38, 3:42/7:20, 3:49/11:10, 3:47/14:57, 4:07/19:05, 3:55/23:00, 4:04/27:05, 3:55/31:00, 3:53/34:54, 3:39/38:33

Even though this is the "flat" time trial, it's by no means flat!

12km all up today

Friday

All good today.......no foot pain at all which is sensational! That suits me to a cup of tea!
I did a cycle class this morning then went for a 12k run from Erina to Terrigal beach & back.

Later in the evening I did another cycle class.

Trotters 10k time trial tomorrow. Looking forward to having a race again. It's been 5 weeks since my last race. Not sure how I'll go. Be happy with 39ish

Thursday

Foot was perfect today...(Ithink it's better now!) Ran a very easy 15k outside

Wednesday and another big exercise day

Started this morning with a cycle class then a 12k run on the t'mill. I then went to the pool for a 2km swim.

Later I did another 10k on the t'mill & another cycle class.....feeling quite good!

Tuesday Still on the T'mill

Well my foot is all better I reckon.....woohoo! I'll keep it safe this week though.
I ran 12k on the t'mill & did a cycle class in the morning.
I went back later in the day & ran 8k on the t'mill & did another cycle class

Monday

No running but I did do a cycle class in the evening plus a big stretch session.
Foot felt great tonight!
I'll keep training on the t'mill for this week & hope to have a crack at the 10k time trial with the trotters this Saturday. If that all goes well I might even do the 3000m at Mingara on Tuesday

Sunday

I went out to the Entrance for a run. Ran the Central coast 1/2 marathon course plus a bit more. 24.5k all up. I wanted somewhere flat....& thats pretty flat for the Central coast. Foot was much better. It did get a bit sore after 8k but was still able to run through it.
The run felt quite easy...not buggered at all at the end.

Later I smashed myself in a cycle class

Saturday...trotters....ohhh a long one!

Started the morning with the Trotters. We ran out to Matcham. We had to start down at the haven as they had a surf carnival going on at Terrigal. Foot was great. I was more worried about my right hamstring....that was a bit sore after yesterday but all went well. 16.8km all up.

From there I went over the gym & did Michael's cycle class then had a great stetch on the foam roller for about 20min.
If all goes well I'll go for a long run & mabye a swim tomorrow. Not sure where I'll run yet. Might do the same run I did a couple of weeks ago at The Entrance.......WOW it felt good to be running again!

Friday...I ran outside!

No t'mill for me today! Decided to see how foot would go with a run on the roads. Had a few hills to deal with. Could feel the foot being tight on the hills but no pain. Thats gota be a good thing.
Just ran pretty slow....10k all up

Thursday

went to the gym for another t'mil run again. I got 11km in but could slightly feel the foot. I then jumped on the bike & did 20min on that.
That will do me for today!

Wednesday....Big day of exercise!

Started with a cycle class but did 2k on the t'mill first then did another 3k after. So 5k of t'mill in the morning. Then I headed over to Mingara pool & swam 2km in 41min. Not sure if thats slow or not.

In the afternoon I got on the t'mill again & did 10km then another cycle class.
Then home to watch the blues kill em!

Tuesday....t'mill good...outside....ouch!

I tried to run outside but the foot still hurts on that. I headed to the gym & had a go at the T'mill again. It was fine on that. It must be the uneven surface that makes it worse.
Well at least I've been able to do some sort of running. If I can keep running on the t'mill without making it worse I'm hoping I will soon be able to run outside on the roads again.
I'm not going to do speed session with kerry tonight so I think I'll do the 5:30 cycle class instead.
Anyway I ran 10k on the t'mill in 49:45 so it was a pretty easy pace. I'm not going to push it too hard yet.

I've been thinking about my goals of late. I'm not going to do the Goldcoast marathon this year. If I can get this foot in order I might have ago at the half there. If I'm still not running outside in the next couple of weeks I'll give that a miss.
I'll save myself for the Aukland marathon on the 2nd November

Monday

Well I hit the t'mill. Great feeling as I had no pain in the foot at all! I ran a steady 10km. Lets see how the week pans out. I'll take it day by day

Sunday...long Ocean swim!

Again I didn't run. Instead of doing my normal long sunday run I put on the wetsuit & tackled the ocean. It was pretty cold & even more cold when I got out. I went out at Terrigal. I reckon I swam just under 4km. It took 1hr 40min. Felt good but I did need a sleep.
Later I went to the gym & did 6min of rowing...(my butt got too sore!) then did 40min on the crosstrainer & finished with a cycle class.
Foot okish today

Saturday...no run

Just worked today. I did a light workout in the gym.
Drove home from Canberra quite late

Friday...Pain again...no half for me this week

I got up drove to Canberra. I went for an easy 10.6k run but the foot was sore again.
I decided to give it a week of rest. I can still run on it but it's sore & uncomfortable.
I'll cross train instead. I'm not too bothered about having a break as it's been a pretty full on year of racing. Hoping I'll be back next week but if it even needs a couple of weeks I'm happy for that.
I think I'll do the Goldcoast half not the marathon this year. I've never done the 1/2 there before so I might even do a pb!
One thing for sure I'm going to do the Aukland marathon in November so I'll train up for that.
Spent the rest of the day seeing clients

Thursday

I ran with Brian at 6am. Foot was great. I can't pick it.....painful one moment then all good the next. I was thinkig there was no way I'm going to be able to do the Canberra half this Sunday but now think I could. I'll have to decide on Saturday if I will or not.
Last week it was the hamstring & this week it's the foot.

I do notice that the injuries are going away quite quick.
I've been taking co-Q10 for the last month so not sure if thats whats helping the recovery but I do know that Injuries like the hamstring would be hanging around for a few weeks normaly

Wednesday

Only one run today. Foot was a bit sore. Did 10.6km

I was going to run 6@6 but foot was too sore.

Tuesday & some speed work

Toe/foot was kinda sore today but not enough to stop me from going for a couple of runs. Did the first one around Terrigal for 12.6km. It was sore but not too bad.

Second run was in the evening. We did 3x150m & 4x250m. 32, 30, 30, 45, 44, 43 & 44seconds. So as you can see we didn't go too hard just enough to get the heart rate up. I stopped then as I didn't want to make my foot any worse. It felt pretty good though it though.

Monday...just a cycle

Toe was just a bit sore today. Being a Monday I don't run but I went to the gym for the 5:30pm cycle class. I tell you what I was starving after that!

Sunday's long run

Managed to run 30.5k today. My big toe on my left foot was pretty sore from yesterday running up that mtn. It's from an old injury I got last year from surfing. It flares up every now & then & it was flaring up today!

Saturday in Canberra

First run was as soon as I got up. We stayed just nth of Canberra so I went for a 12k run around some trails & mtns. Was running with a heap of roo's. Ran up some random mtn. No trails going up this just dirt & rock's.

Second run was up mt Tennant.
I ran up there to see Josh & Charlie finish the Aust mtn champs.
This is the report & results from it

Australian Mountain Running Championships
Mt Tennent ACT
Saturday 10 May 2008
McTaggart secures historic 4th victory

North Canberra-Gungahlin Athletics Club's Scott McTaggart secured a historic fourth straight Australian mountain running title in winning today's national championship on Mt Tennent in Namadgi National Park. Prior to today he had been one of just four runners to have won three open championships.

McTaggart set off at a blistering pace to stamp his mark on the race from the start. By the halfway mark he had built up a commanding lead and he went on to complete the 11 kms in 52 mins 20 secs. Orienteering international Troy de Haas from Victoria overtook Wollongong's Stephen Brown with 3 kms to go to claim second place in 56:38, with Brown third in 58:12 and world veteran champion Trevor Jacobs of Weston Creek Athletics Club fourth in 62:10.

South Canberra-Tuggeranong's Jessamy Hosking went one better than her second place on Mt Tennent two years ago to claim her first national title. She completed the 8 km course in 46:24, with Australian long distance representative Vanessa Haverd from the ACT second in 47:57 and three-time World Orienteering Championship representative Kathryn Ewels of Victoria third in 48:59.

Victorians took the trifecta in the junior men's 8 kms. Kane Wille was first in 40:51, Ash Watson second in 41:39 and Stephen McShane third in 44:18.

Work junior mountain bronze medallist Veronica Wallington of Canowindra won the junior girl's 5 kms in 31:34, with Madison Rutter of Batemans Bay runner up in 34:27 and Sydney's Charlotte Wilson third in 39:29.

Senior men's 11k

1 Scott McTaggart M 31 NCG AC 52.20
2 Troy de Haas M 28 Sandringham AC VIC 56.38
3 Stephen Brown M 23 Kembla Joggers NSW 58.12
4 Trevor Jacobs M 56 Weston Creek AC ACT 62.10
5 David Hosking M 40 Weston Creek AC ACT 63.55
6 James Kuegler M 20 Auckland NZ 64.56
7 Stuart Doyle M 41 SCT AC ACT 65.41
8 Robin Rishworth M 42 VIC 68.07
9 Damian Smith M 37 Nowra AC NSW 68.55
10 Brendan Davies M 31 Woodstock Runners NSW 69.36
11 Patrick Kluth M 39 73.41
12 Mick Corlis M 49 Weston Creek AC ACT 79.15
13 Matthew Hole M 34 ACT 86.21
Cameron Lindsay M 21 ACT DNS


Junior girl's 5k
1 Veronica Wallington F 17 St George NSW 31.34
2 Madison Rutter F 17 Kembla Joggers NSW 34.27
3 Charlotte Wilson F 16 Asics West NSW 39.29



Open women's 8k
1 Jessamy Hosking F 25 SCT AC ACT 46.24
2 Vanessa Haverd F 31 ACT 47.57
3 Kathryn Ewels F 27 Traralgon VIC 48.59
4 Judith May F 37 SCT AC ACT 52.10
5 Melisah Feeney F 41 ACT 66.24
6 Jenny Kisler F 33 Wendouree AC VIC 68.52

Junior men's 8kms
1 Kane Wille M 18 Knox AC VIC 40.51
2 Ashley Watson M 19 Wendouree AC VIC 41.39
3 Stephen McShane M 15 Traralgon VIC 44.18
4 Dominic Perry M 18 St George NSW 45.15
5 Charlie Brooks M 15 Mingera AC NSW 45.16
6 James Connor M 15 Campbelltown AC NSW 46.17
7 Barton McPherson M 17 Kembla Joggers NSW 47.48
8 Mitchell Ryan M 18 Campbelltown AC NSW 48.13
9 Josh Wright M 17 Mingara NSW 48.47
10 Adam Conway M 17 Traralgon VIC 52.15
Matthew Bayley M 19 Haileybury VIC DNS

Released by John Harding
President
Australian Mountain Running Association
ph 62486905

After running back down we made our way back to The Central coast

Friday's easy effort

Magic out there this morning! Did a very easy 11.5k run from Terrigal beach to Avoca beach & around the streets of Avoca & back. Did a bit of sand running & hamstring felt great again. Just a bit tight but alot better now.
Am off to Canberra tonight to watch Josh & Charlie race in the Aust mountain champs tomorrow. Should be good to watch. I thought I better not enter & give that hamstring a bit more time to recover

Thursday

Went to the gym to run on the t'mill. I wasn't sure how the hamstring was going to feel. I got 4k done on that & it felt great. I then ran with Fi & Brian for about an hour around Green Pt. Just going easy but it felt pretty good.
About 14.5k done today

Wednesday

Started with a cycle class then got on the t'mill & got through 5k run.
Then off to Mingara pool for 500m of swimming & 500m of water running

In the evening I had a go at 6@6. I done a 6k warm up then stayed with Michael the whole way. I felt good in this & hamstring was good. It was a bit sore after though doing 1 lap warmdown

15k done today

Tuesday

Tried to run this morning around the Haven. Did 2k & stopped. Hammie bit sore. Decided instead to go to the gym & get on the bike. This helps the hamstrings heaps.

Later in the evening I did a cycle class & ran 2k before it & again after. Reckon I'll be able to do a bit of a run tomorrow though. Will also have ago at a swim tomorrow

Sunday - No run but try a long swim

hamstring a bit sore this morning so since I can't do a long run I drove down to WoyWoy & used the pool there. Swam 3km....120 laps of a 25m pool. After that I did 30min of water running.
Hamstring felt much better than yesterday

Saturday 10k not done!

I tried to have a go at the state 10k road champs @ homebush. Was feeling fantastic until 2k in to it. My hammie from Canberra marathon cramped up on me. I had to pull out at 2.5k. I reckon I was on track for a sub 36min too. I felt the best I've ever felt at a 2k mark in a 10k race. Went through the first km feeling easy in 3:32. The second km I felt even better than the first in 7:04. So I did both k's @ 3:32 pace. Just after 2km My right hammie started to slow my stride down & just a bit further along it started to cramp. I thought I'd better pull out....it's only a race. If I kept going I would've done a crap time & been off injured for quite awhile.
I'm hoping i'll be back running soon

Slow & easy

Felt better today than yesterday. Just a very easy 10k. I have a 10k race at Homebush tomorrow morning

Thurs

Ouch....bit stiff & sore this morning. Still went for a very easy flatish 15k run around Terrigal & Wamberal. Just finding the flatest roads I could