Tuesday beach sprints

First run an easy 12.3k

Next was a speed session doing a heap of short beach sprints

24k done today

Recovery Monday

Just a very easy 6k. Tight hamsting

Sunday long 33k & only 6 weeks to go!

Started off early...around 5:45am. I planned on getting in 36k but once I hit 30k I was stuffed! I ran from Terrigal up to Copa then along Kincumber to the entrance rd then back along Terrigal dve up Charles kay (thats when it hit me!) then back home. Lot's of tough hills in there!
km times for this were
5:35, 4:58, 5:12, 5:05, 4:22, 5:13, 4:58, 4:51, 5:28, 4:37, 4:48, 4:31, 4:20, 4:41, 4:50, 4:49, 4:47, 4:56, 4:31, 4:44, 4:38, 4:47, 4:43, 4:56, 5:05, 5:15, 5:03, 5:22, 4:55, 4:56, 6:44, 5:19, 5:36

Legs were jelly at the end!

So anyway another 33k done today

Trotters waterslide & central coast 5000m

Trotters waterslide first up. I just ran easy. It warm such magic weather! That run was 15k on the dot. I ran to trotters & back home so I got 16.2k done there.

At 10:45am did the central coast 5000m championships. This was hot. More than hot it was an ugly heat! By the time I fished I found out it was 30 deg. Now when your not use to that temp it really knocks you around. I finished 4th in 19:19. We all had really slow times so that made me feel better! I was really happy with this run. I felt quite fit, it was just the heat that slowed me & everyone else down.
Lap times were 00:39, 1:24, 1:28, 1:29, 1:31, 1:33, 1:35, 1:36, 1:36, 1:35, 1:35, 1:37, 1:33

Managed 10k all up so 26.2k done today

Friday easy

Just an early easy slow 10k. Felt okish today. Still got that bloody hip niggle but much, much better!

Thursday

Felt great out there this morning. I ran on my own from the gym & headed out towards east gosford. Ran all the back streets with quite a few hills in there. Again I took it easy for the first 3k then picked up the pace.
All up I got 15.2k done in 1:11:37 (4:44/km)

Wednesday and another 6@6 done

First run was done around 6:30am. That was a moderate 13.1k done in 1:03:54 (4:53/km) I started off really easy & picked up the pace as I went

Next was 6@6. I finally started to feel like I'm getting back to where I should be. Even though this wasn't the fastest I've done my hamstring & glute are feeling so much better. It's still got a niggle but it's heaps better than it was. I still feel like I've got a bit of a bug in my system as I just feel more tired than normal
Laps were
4:29, 4:35, 4:43, 4:40 & 4:35. Finished 3rd in 23:04
10.6k done tonight.

23.7k done today

Tuesday

First run was easy 12k.....felt tired

Second run I went to the haven at 2pm and did 400m 1:21, 800m 2:46, 1200m 4:17, 1600m 5:57. I had a 500m recovery between eash one. Felt good after

10k done

22k done all up

Monday

Easy 6k

Sunday...Canberra times fun run....10k....not the best run!

I thought I was starting to feel ok...even thought I might get a 37min or under.....Was I wrong!
After 1k I was feeling flat......still got a bit of a bug in my system. The weather was really crap....windy & rainy.....finished in 40:15 by my watch.
K times were
3:37, 3:38/7:15, 3:49/11:03, 4:09/15:12, 4:21/19:33, 4:17/23:50, 3:59/27:49, 4:06/31:55, 4:02/35:58, 4:17/40:15

Went for a 10k run after

24.5k done today

Saturday in Canberra

Went for easy 10.2k on Lake burley griffin. Got a god damn bug in my eye & it's all puffed up now!

Am going in the canberra times 10k tomorrow

Friday

Just easy 12k.

Then off to Canberra

Monday....Tuesday.......Wednesday & thursday!

Well I'm writing on Thursday as I've had no time to do much. I've just moved from Wamberal to Terrigal & been madness!
Anyway

Monday was a very easy 6k done on the t'mill at the gym


Tuesday was an 11k done in the morning & my hamstring was quite sore
PM was out at Mingara track. I just did my own thing....Charlie did the 800m then the 2k steeple. He did that in 6:xx.....I went a few laps easy then did 3x400m 1:31, 1:25, 1:18 then 1x800m in 2:44 a few more laps easy & that was me done 8k tonight

Wednesday was easy 10k in the morning Hamstring & glute great
Pm I did 6@6. I went 1 lap hard, 1lap easy, 1 lap hard, 1 lap easy, 1 lap hard
4:17, 5:30, 4:47, 5:45, 4:28. Finished 4th in 24:39


Thursday I met Michael Mirtile & Tara Wood at the gym & we ran easy 12k

Sunday

Went to the trotter awards dinner last night & by the time I went to bed it was just after midnight,,, so getting up this morning wasn't easy! Got up just before 6am & went to Terrigal then ran to the entrance & back. 30km in 2:26. Felt pretty good. Hamstring was tight after about 21k but was still pretty good.
I spent the rest of the day moving some stuff....& I droped my bloody phone & it smashed & I've lost most of my numbers that were stored on it.
Any of my clients who read this could you send me a txt so I can get your number back in my phone!

Bloody Bob's hill!....but on the good side....I FOUND A PLACE TO LIVE!!

Not sure who Bob is but the run this morning with the trotters was a bugger! Bob's hill run.....we got a bit lost on top of the hill but soon found our way.
The weather was crap.....wind & rain.

Ran easy at the start & ran hard up the hills on the way back. I slowed down near Terrigal as I could just start to feel my glute getting tight. Other than that it was good.

I managed to find a place to move in at Terrigal. I move in Tuesday

Stil tight glute...easy friday run

It's still tight but getting better.....it's hard getting older! Not to worry I will battle on!
I just went easy around Terrigal & Erina. Even though it was easy pace there were lot's of hills. Thats when the glute tightens up most. It goes quite well running flat or down hill

Thursday.....mini long run

Went out to do 15k but thoght I need to get the long runs in & since I got no race this weekend I decided to run 20km. Just went comfortable. Ran around Terrigal then went out to Bataeu Bay & back.
Hamstring was good but the glute was tight. But it took 15km of running before I noticed it. Did that 20k in 1:40, so 5min k's on average

Wednesday

First run was easy 12k. Felt good in this

Next was 6@6. I felt quite good in this as well. That bug is still in me though. It got me with 2 laps to go.
Anyway with Charlie taking it easy & most other runners not there I got 1st. Still wasn't all that quick though.
Laps were 4:25, 4:32, 4:40, 4:47 & 4:32.........finished in 22:54.

Tuesday & a 1 mile & 10000m on the track!

First run went easy 10.5. Hamstring felt fine

Later went to Mingara to do the trotters 10000m. I also did the mile as a warmup in 5:55.
By the time the 10000m came around it was cold!
I was hoping to do 1:25-1:28 each lap. That only lasted for around 4k then I was just trying to do low 1:30 laps. Can still feel that virus in me. I feel fine unless I'm running hard.
Finished in 38:04. I was starting to feel good again by 8k

Hamstring & glute was good tonight

15.5k ull tonight & 27k done today

Now gotta go find a new place to live!!

Monday

Normally don't run on mondays but thought bugger it & went for a very easy 6k

Hamsting/glute was tight but ok

Lake Macquarie 1/2......bloody virus!

That virus was a killer out there today! I knew it was going to be tough. I was ready for bed by 9pm last night & when I got to the start around 7am I just wanted to stay in my car & sleep!


To make it even more fun it was raining.......





Went for a bit of a warmup & tried to tell myself it's not too bad...( I was kidding myself) After we got started I knew by the 3k mark this was going to be tough. I just trying to keep my k's under 4min for as long as I could. I achieved 6km of that goal.

Anyway here are my km splits

3:41, 3:46/7:26, 3:49/11:15, 3:51/15:06, 3:39/19:05, 3:56/23:01, 4:11/27:13, 4:06/31:18, 4:00/35:19, 4:08/39:27, 4:06/43:33, 4:09/47:42, 4:18/52:00, 4:13/56:13, 4:16/1:00:29, 4:14/1:04:43, 4:12/1:08:55, 4:25/1:13:20, 4:22/1:17:42, 4:25/1:22:08, 4:06/1:26:14, 00:56/1:27:10.

My garmin read 21.24km all up. So there you go....a tough day out there

Brooks hill......& done 100 trotter runs!

Just as I said...I ran the Brooks Hill time trial but didn't race it. Still was tough going. That virus I've got made it hard. Was sweating alot. I cut the run short by 200m. I left out the turn at the old servo. So I really only did 9.8k
Km splits were 4:40, 4:15/8:55, 4:10/13:06, 4:36/17:42, 4:31/22:13, 4:45/26:58, 3:59/30:57, 3:46/34:43, 4:03/38:47, 2:51/41:39

Reckon I would've done 42:30 if I did the full 10k

Tomorrow I'll go in the Lake Macquarie 1/2. I was hoping to do a 80min but now with this cold I don't think so. Will try & just see how I go. If I can still finish in around 83min I'll be happy. 84min will be just ok.....85min & I'll have the shits!

Friday....bit of a blocked head!

Feeling a bit tired yesterday & today. Have got a very minor cold. Nothing bad. I felt much better this morning than I did last night.
I went for a run from terrigal just going slow & easy. 12k with quite a few hills in there.
That will do me today.
Tomorrow I'll have a run at the Brooks hill time trial but I'll just run it not race it. If this cold lifts I want to do a good 1/2 marathon on Sunday at Lake Macquarie.
Hamstring was good again but could just feel it slightly

Rainy Thursday

I have a little cold & since it was raining I decided to run on the t'mill.
Ran 15km & bored out of my mind!

Good news is the hamstring was good again!

Wednesday

First run was done at 7am. Just a nice easy 11k. Hammie was fantastic!

PM- 6@6 & a full 6k. My garmin said 6.02km. I had a plan of starting slow wanting to do the first lap in around 5min then pick up the pace by 10sec each lap. Started off as planned but went a bit all over the place.
Laps were 5:02, 4:38, 4:30, 4:38 & 4:33. Finished 3rd in 23:24.
Hamstring was good tonight
11k done tonight

22k run all up today

Tuesday 1mile

AM - Easy 9k. Hammie a bit sore but better than last Tuesday. It gets worse after resting it on the Monday

PM - Mingara 1 mile.......5:24
I was happy with this as I haven't done track speed for a while
I think my laps were 1:19, 1:21, 1:22, 1:21

19k done all up today & hammie was great this evening!

Sunday...Coburg 12k

We left today but not before stopping to do a 12k at Coburg. Cahrlie did the 6k & won it in just over 21min. I had the 12k & struggled as normal. Got 4th in 46min. Then went for my long run and did another 16k

Got 30k in today.

We left around 12pm & I got home at 11pm

Great weekend away!

Saturday.....Nationals

What a foggy cold morning this morning....just like Canberra!

Josh, Charlie were to race first so we went down I did a 5k warmup with them. They had 6k to race. It was 2 laps of the 3k course. I then went for a 12.5km along the water front & got back in time to watch Mark Warren in the opens. They had a 12k race to do. That was 4laps of the course. Martin Dent won in 36:05. I think Mark Warren came 16th in around 38 or 39min. Either was it was damn fast!

The rest of the day was back at the cabin resting & eating pizza & pasta!

Friday.....cold, cold, cold.....welcome to Melbourne!

We left for Melbourne thursday at 5pm. It must have been around 2am when we pulled over in some rest area for a sleep then at 7am we were off again!
Got to Geelong & booked into our cabin then I went for a icy, icy, icy cold run down to Geelong & back. Must have been arond 12 or 13k.

A couple of hours later we had a jog of the xcountry course. That was around 3k.

That night was down the pub for a feed....some wild locals there! At least the feed was good!

Thursday & hammies still tight!

Got out the door running at 9am. Was a little tired after staying up to watch Mottram race. It would have been better if channel 7 could show it live. He was to race at 10:55pm our time & they show it around an hour later! This would have to be the worst coverage of the olympics ever! I was also keen on watching Colis Birmingham in the second heat at 10:30pm & they didn't even mention him! I have to sit through the whole fucking basketball and that wasn't near finish. The 5k only goes 14min max. Why couldn't they switch over then come back to the basketball??

And we spose to be a sporting nation! The way I see it we arn't even close!

Anyway back to my wonderful run this morning. Like I said I was out the door at 9am. Left hammie was tight again but still had a good run. Ran 15km around Wamberal & Terrigal. I made it pretty hilly too. Did that in 1:13:02 (4:48/km)

Tonight I'm off to Melbourne with Kerry to watch Charlie, Josh & Mark Warren at Nationals. There is a 10k & 1/2 marathon on Sunday down there so I think I might do the 10k. I would do the 1/2 but want to do a good 1/2 next week at Lake Macquarie

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