Running rest day number 3

Got to the gym & got on the bike to see if it would hurt my hip. Felt good so did 20min on the bike then a cycle class. Then stretches in the steam room.

Still sore on the inner hamstring

Tuesday and no running

Rest day number 2. Yesterday I did nothing at all.
Today I went to the gym & did some foamroller work, stretching & 10min in the steam room. Injury pretty sore today.

first good run in ages!

Made my way to Stromlo forest & headed off at Deeks park end. I haven't been here for a few years & use to do all my long runs here before the fires burnt the place out. It was great out there. I just ran a slow & steady pace and was really happy to have no pain for 1hr40min. I then slowed down abit and got just over 2hrs done.
I then picked my girls up & made my way back to the coast. Great thing is my leg has felt great all day other than stiffness from the car

Sat pony club

Set off easy & stayed that way for the whole run. First sign of pain was about 30min into it. The pain didn't get too bad just enough for me to know it's there. After 30min it was on & off. Sometimes felt it alot & other times it felt normal. I picked up the pace in the last 2k & it elt better in that.
I then headed home for a quick shower then it was off to the haven for the trotters xmas party. I could only stay for 30min as I had to make my way to Canberra to massage a few clients by 1pm.
My leg has felt really good for the rest of the day.
Not sure if I'll run tomorrow. If I wake up & it feels good I'll set off for a run but if it's sore I'm resting again.
I'm planning on doing the 3000m handicap race at Mingara on Tues then that will be my last run until round the bay. I might squeeze the odd run in here or there but having my girls for the next 2 weeks I'll have other things on my mind rather than running

Friday

Only thing done today was 2k on the rower then stretching & foam roller work then glute strength

Thursday

No exercise today except for about 40min of foam roller work & stretching. Leg feels good tonight but still feels "wrong" when I extend my leg as if I'm striding out. I'll give it complete rest tomorrow as well

Wednesday

First up did an easy 9k on the t'mill & felt good. Then did body balance & felt even better.

Later did the last 6@6 for the yr & after doing 2 lap warmup I decided to run easy & first sign of pain I'll stop. I got laps in & my aductor/groin was pulling so I called it quits

Tuesday

Did a 10k run in the morning just running on the grass at the haven & the road. Hip/hamstring was slightly aching just at the start but soon came good in the run. I tried to run more on my toes & felt good running it in 46:30. Didn't think I was going that fast.

Later I went to the gym & was going to do 45min on the bike. I got 22min done & I could feel it making my injury worse. I then got on the t'mill & ran 4k in just under 20min & had no pain & felt good after. Later tonight the ache came back while I was sitting down. I'm thinking it might be more the bike & cycle classes causing the pain rather than the running. I'll try no cycle now for awhile & back to body balance & yoga again. My hip has been worse since I stopped body balance & yoga

Black mtn Challenge 5k

Leg was ok when I got up. Still tight & was just praying it would be all good. I got to Telstra tower about 6:45am & drove to the top & put a shirt in the bushes so I would have a clean top to get into after the race. Had to drive the long way around to get to the start as they had the road closed for the Canberra 1/2 ironman. Had about a 2k warmup & leg was so so in that. Was feeling good by the time we got racing though. They had about 144 runners & I came 15th overall. I was happy with my time of 21:51. Thats my 3rd fastest time on that race & I've done it 6 times now. My best is 21:15. Glute just didn't have the strength to push off. After the race I ran back to the car changed my shoes over then ran around Lake Burley Griffin. 29.5km all up

Had a left leg massage tonight & can feel the effects from that now. Feels much better

Sat in the Capital

Up about 5:30am then ran an easy 11k on Lake Burley Griffin. Leg was good at the start then got tight then gave it a stretch at 1/2 way then it came good again then tight near the end.

Friday and off to Canberra

Off to Canberra this weekend for work & on Sunday the black mtn challenge. (If leg feels good)

I stopped via Mittagong and did an easy 10k then had some b'fast there. Leg was so so in this. I stopped & gave it a stretch a couple of times & it felt heaps better after that

After doing a day of massages & PT I went & did the 5:45pm cycle (rpm) at Deakin

Thursday

Ran on the t'mill. Got 10k done in just over 50min. Main thing was my hamstring felt good.
I then did 30 hard min on the bike then finished with another 1k of easy running

Tonight I did a cycle class

Wednesday

Still no running. In the morning I did 15min on the normal bike's working quite hard. I then did the 8:45am cycle class which I done really hard.

Around 3pm I went to the gym & did a hard hr on the bike. I then made my way to WoyWoy pool & got 2k done

Hamstring pain has gone today!...wooohooo! If it's feeling good tomorrow I'll do a 15min-20min easy t'mill run. Very happy with the way it's improved with the rest

Tuesday

No running for me today. Just to the gym to do an hr on the bike in the morning plus some strength wotk then a cycle class in the evening.
Hamstrings still sore but heaps fresher now

Sunday Central coast 1/2 marathon

Woke up just before 5am. Didn't get much sleep. Legs felt ok & decided to have a go at the 1/2 marathon. Again I picked Charlie up & we got to the Entrance about 6:10am. I felt great for the first 9km then just started to notice the humidity. By 10km which was done in around 37:30 I was just starting to slow. Still feeling good though. By 12km I slowed again & went from 5th place to 6th place. By 14km I was almost at a walking pace. My hamstrings had tightened, I was really dehydrated, & I had just had enough! I decided then to just make it a long Sunday run. Finished in 1:29:05

Sat Trotters then Queanbeyan gift mile

Woke up & ran around 11km at trotters. Legs felt pretty good.
I then picked Charlie up at 9:15am & we headed off to Queanbeyan. Got there around 1:15pm then watched the events until my race at 4:15pm. I had a handicap of 235m, Jono had 230m, Charlie 178m & Josh was about 116m. This was a grass track of just over 300m. Really tight bends. I got 2nd & won $150. Legs felt good through the race & after. On my warmdown I had to stop & spew!
Charlie & Josh were in the 600m. We left about 6:30pm & I dropped Charlie home around 10:20pm then I went home & crashed around midnight

Friday & things are looking better!

Felt so so so much better today. In fact it pretty much feels normal again. I have done heaps & heaps & heaps of stretching, foam roller work, strength work on my left glute only, cycle classes & have had 2 massages & self massaged every day & night. I can still notice it but can walk with no pain. I ran 4km on the t'mill first thing this morning the did a cycle class. I'm going to try to run 5k on the t'mill very shortly & do another cycle class.
If all goes well I'm racing the mile & 600m gift in Queanbeyan tomorrow arvo & also hope to run trotters easy in the morning. If all keeps going well then I'm hoping to be on the start line for the 1/2 on Sunday.
It amazes me how quick our body can repair if you do the rehab alot that it needs. Those massages I've had (mostly the second one which was 2 days after the first) have been the key

Thursday & no real running happening

Felt about 40% better today. Started the morning with some strength work & alot of stretching. At 9:45am I did the cycle class then got on the foam roller for about 20min. I then ran on the t'mill for 2km just to see how the butt would feel. It's fine running but hurts doing things like changing direction when walking, getting in & out of the car, sitting for too long or squating to sit down. At least it didn't hurt running!

Wednesday & no 6@6 & no running!......arrrghhh I'M INJURED!

Woke up & my piriformis has got really tight. This is a very deep pain in the butt. I've had it before & know it's the piriformis muscle. At least I'm not getting the sciatica pain down the leg...just in the left buttocks. Time to go into rehab mode. I'll get the thing massaged tomorrow night & get the golf ball & foam roller on it every day. Not expecting to run the 1/2 on Sunday but not ruling it out either. I've had plenty of injuries that have healed after a few day's rest.
Still hoping to do the mile in QBN on Sat. I'll be going down anyway. I think I should be ok doing one short race

I got 2 cycle classes done today & did a shit load of butt stretches. Have also started up eccentric hamstring exersices & glute activation exersices

Tuesday & a slow 3000m!

What a day! Bad lack day.....I wonder if it should be a fri 13th!
Got a pretty bad blister on my left foot from Sat. I decided to run on the t'mill so if it got too sore I could just stop. It was not too bad but could feel it. I got to about 8k on the t'mill & my foot hit the side of the t'mill & I went flying off! Landed on my left side & my hand was on the t'mill belt which was going 13.5k/hr. Burned & ripped the skin off my wrist & burnt my knee, hip & shoulder. Got back up & finished the last 2km.

Then tonight which was race night I just felt tired & crap. We had a stong headwind as well. I just struggled the whole way! First km was 3:25 then next one was 7:08 & 3rd & last was 10:45. I was running with Jess for most of the race. Blister stopped me from doing a good warmup & did a 1lap barefoot warmdown.
I'm going to take Wed, Thurs & Fri off running & just do cycle classes. Hoping the blister will dry & scab by Sat. Am using alcohol wipes to help dry it up & wearing no shoes except for the cycle classes. Also my foot doesn't move in the cycle class so it stops the friction.
Mainly just want to do this mile hcp pro race in QBN on Sat & win some money. If I'm feeling ok I'll do the 1/2 on Sunday. Other than that I don't mind having a couple of weeks rest in December

Longish run

Pretty much just ran the bay to bay course & back. Just a little short as I was on a time limit. Around 23km all up. Felt a few niggles on my left leg, even could feel my ITB & knee. Ran it in 1:47. Really humid again!

Flat time trial & a 1500m & a 1km swim!

Very hot & humid out there! I was happy with the hamstring. I think it's something that I'll just have to live with for a while & manage it the best I can.
We went through the first couple of km's at a good pace doing 3:27 for the first one. Slowed up abit at 4km. I went through 5k in 18:33. Just after 6km turning the cnr I ran straight into another runner going the other way. That put me in 3rd place behind Ian & Charlie. I caught up to Ian about 7.5km & held him off. Finished 6seconds behind Charlie in 38:03.
I then made my way to Mingara & went in the 1500m at 9am. Still tired legs in this so just did the best I could. Finished that in 4:51. I didn't think I'd go that good.
I then went to Mingara pool & swam 1km

still got the sore leg........go AWAY!!!!

Just annoying. No injury pain as it doesn't stop me from running but just gets really tight. If it doesn't show any signs of improvement soon I'm going to just stop running altogether for awhile. I just ran slow & easy for most of my 10km this morning. Around 8km I decided to speed up & was running about 10km pace. It seemed to feel better after the short sharp burst.

At this stage I'm still going in the trotters time trial tomorrow

After the run I went & did a cycle class

Thursday

Moderate run from Terrigal to Erina & back. Around 15km. Hamstring/glute was good. I did notice once at about 9km & stopped to give it a really quick stretch. Felt ok after that.

I then did yoga.

It's been a little over 2wks now since I started to get this hamstring niggle

Wednesday

First up was an easy 10km. I stretched my left leg before I set off & that made a massive difference



At 10:30am I did bodybalance

6@6 tonight & for once my legs felt good when I got there. I decided I'll try to go hard & do under 22min. After going through the first lap with Josh & charlie in 4:13 I started to struggle! Just found the humidity killed me. Every lap was 10 to 15sec slower than the previous one except the last lap. Even that one I couldn't myself to go any harder. Finished in 23:05.
My hamstring was pretty good throughout the run. I could notice it but it was much better than last wed. Get's pretty sore in the hours after running.
14.5km run tonight

24.5km run today

Tuesday again!

2 runs today
First was easy 10km. Stopped after 6km & gave butt a stretch. Felt normal again after that

Tonight we did 1km repeats at 3km pace. For me that 3:15-3:20/km. I only did 3 of them as I had to take off for work. Did them in 3:20, 3:19 & 3:18. They were about 16m over 1km as we were running in the 3rd lane
11km done tonight

21km done today

Monday

Just had free time this morning so went did a cycle class then 10min in the steam room

Sunday at the relays 4x800m

Not much running at all & that was fine with me being so damn hot!
I made my way to Blacktown olympic park around 10am & got there around 11:20am. My race wasn't until 1pm. Only did a few laps of the place as a warmup. More just to make sure the legs felt ok. It was 44deg in the shade & much hotter out on the track. The heat didn't bother me too much out there though. I was the 2nd runner. This would be one of my first 800m races of fresh legs.
Finished my leg in I think 2:19. If so I'm stoked with that!
Pretty much then drove home.
About a whopping 3km today!

The round dve

Sat morning & I got down to trotters. It was the round drive run. It's a great run this one. Again it was a testa run for my hamstring & went a pretty easy pace. I did pick it up going up tramway running with Wayne. It was just before Tramway I noticed the "tight" feeling coming on
Finished in around 53min.
I then jumped in the ocean & got the salt water on my leg then went to the 9:45am cycle class. After that it was in the steam room again.

I'm really hoping I'll be ok in this State relays tomorrow. 800m of fast running will test it out!

Friday

Just ran on the t'mill as I didn't want to do too much with this hamstring. It was was feeling pretty good until I got to 7km then just feels tight. It doesen't have that injury feeling...more so just a tight feeling...if that makes sence?
After that I did about 20min light stretching & foam roller work then did a cycle class.
Then I got in the steam room.
Hamstring always feels normal again after the steam room. I think I'll keep using it as much as I can as a great rehab tool

Thursday

Easy 10k run & still tight hamstring! Annoying!
I also did yoga then spent 20min in the steam room. Hamstring felt better after that. I then had a really painful massage on the leg & glute.

Has felt sore for the rest of the day.
I'll have to see how it feels tomorrow & decide if I'll run or not

Wednesday

First up ran easy 10.5km.
After that I did bodybalance.

Tonight was 6@6. Still really tight left hamstring/glutes. I started off really easy running the first lap in 5min. Second lap was 4:44 & 3rd was 4:31. By then I had caught up to Wayne so I paced him along to the end. Hamstring was feeling tight again! arrrghhh!!! (the massage tomorrow will be good. Painful but good!)
I finished in 23:37

Tuesday

Only one run today as I planned. I ran the Hansen's rd twice out at Mingara, so 12km done. I then went in the pool & swam 1km

Monday

Rest day but since I finished work really early at 5pm I headed off to the gym & did the cycle class. My left glute & hamstrings have still been really tight of late.
I've decided to take the week off speedwork.
Tomorrow I'm just going to run once in the morning

Sun...filming the GNW 100mile

Got up at 4:30am & got to Checkpoint 5 at 5:40am. I got about 12km all up with the running & filming.
Thats all the exercise I got done today

Sat......3000m state c'hips

After about 6hrs sleep I got up & ran an easy 10.5km on lake burley griffin.
I then worked until 2:15pm then headed off to Homebush. I got there at 5:30pm. Went straight into a warmup then my race started at 6:15pm. It was about 30deg hot & humid!
I wanted to do under 9:50 but the day got the better of me & struggled alot in the last 2 laps. I finished in 15th place in 10:11.

Friday

Drove to Canberra but stopped via Mittagong for an easy 10k. Tight left glute & hamstring

Thursday

Ran a moderate pace from the haven to Erina & back. About 15km. Ran it in 1hr10min.
Have a very tight left glute so it was then off to get it massaged from Brian then straight from that to yoga

Wednesday & we all know that means 6@6!

Started the morning with easy 10.5km

I then did body balance.

At 1:30pm I met up with Sharon & went to find some good filming spots for the GNW this Sunday. I reckon we ran a few km's through the trails. Really enjoyed it!

Tonight was 6@6. I ran the first lap steady then tried to pick it up as we went along. Finished in 22:34. The first lap was 4:45 & the last was 4:19.

Tuesday...am= Hill endurance & pm =speed work

After I trained my first client I decided it was time for some hill endurance. I started at the haven and went for a 3.5km warmup. Then I ran the skillion (150m) 5 times with a lap of the ring road (550m) inbetween. I didn't go flatout up the skillion as I wanted to do more endurance type session. Times for the skillion reps were 42sec, 41sec, 42sec, 40sec & 38sec
I finished with a 4km warmdown
About 11.5km done

In the evening it was time for track. I got there a bit after 5pm & did a bit of a warmup. It takes this body alot longer to warmup nowadays!
We did 1km, 600m, 400m, 600m & 1km reps. I don't know what my times were as I forgot to take my watch but went about 85%
About another 11.5km run tonight

22km done today

Fishers ghost

Made my way down to Campbelltown just after 5:30am. Drove around for 10min when I got there looking for a service station....no luck! After doing my rego I had about a 4k warmup. Course was in a different start finish location this yr. The rest of the course was the same though. Started on a hill & did 2x5km loops
I was really happy to break the 37min mark on this hilly course. I found the hills not too bad.
Finished in about 8th place & 3rd for my age in 36:55
After the race I went for an easy 10k
24km all up

Early Sat morning run

I'm working up at Nelsons bay today & was aslo there last night so decided to stay at mum's in Newcastle. I had to be up there at 8am so got up just before 5am & was out the door just after 5am for an easy 10.5km run from Belmont to Blacksmith & back. I just wanted a flat run as I've got the Fishers Ghost fun run tomorrow

recovery friday

I was out the door for an easy 10k from home to Tumbi roundabout and back at about 6:40am.
I then went & did Micheal's cycle class at 8:45am

So that's it for me today!

Thursday

Felt good in the legs. Was going to run then swim so I drove out to Mingara & ran Hansen's rd 3 times. So got 18k done in about 1hr22min. Then was going to swim but left my goggles at home so just went to yoga instead.

Tonight I made my way to the 5:30pm cycle class.

So thats my day of exercise done

Wednesday already!

Much cooler this morning. First up just did an easy 10km

At 10:30am it was time for a bit of body balance. Not much balance going on in this body today

Tonight was 6@6. Decided to go easy so I ran with Suzy trying to pace her along to a PB. We finished in 24:44. I think she did a PB for that course

So 10km this morning then 12km tonight with the warmup, 6k run & warmdown
So 22km run today

Hot 3000m......does it get much tougher than that?

Hot morning & quite tired after working a 14hr day yesterday starting at 7am & not finishing until after 9pm.

I just went for a slow 10k easy run

Tonight being the first Tuesday of the month was race night. Only did the 3000m. Was going to have a go at the 800m but felt a bit crook in the gut's & really didn't want to vomit over the track!
The temp was still around 30deg at 6pm & did I feel it! Went through the first k in 3:15, second in 6:38 & finished in 10:12. Really died at the end!
I was really happy with that time though. I knew I'd be alot slower than last month (9.50) in that heat.

Balmain fun run 10k

Picked Charlie up just after 6:10am & got there around 7:30ish. Went for a bit of a walk taking photos at first, then after 8am I started to warmup. Ran the 5k course as a warmup. Lots of hills & turns!
For the 10k race we did the 5k twice, which I'm never keen on as the second time around always seems harder. And you also know what your in for. The 5k & 10k went the same time. I went through the first 5k in about 18:40ish. The second was much slower. I finished in 5th place in 38:13. Charlie came 2nd in 27:30ish.
After the race I did the bay run of 7km. I was going to run for 12k but it was getting hot & I was stuffed

22km done today

Trotters Brooks hill PB

Felt good in the hipflexor. Ran to trotters as a warmup & legs felt normal again. They have been sore damn sore since Tuesday.
I was really happy with this race. I was in front from the start & held it to the end. Felt strong going up the Oceanview dve hill & Brooks hill. I finished in 37:28. That's a 46second PB

At 4:30pm I ran in the 35+ 1500m at Mingara. I also won that in 4:46.

Tomorrow I'm going to Balmain for the 10km funrun there

Damn easy Friday!

Still aching hipflexor. Felt much better when I woke up though. I just set out for a slow 10k. Tried not to use the hipflexor much. I can feel it running but it's not as bad as when I'm resting.
I might do a cycle class tonight.
I'm going to do Brooks hill time trial tomorrow morning then out to the track tomorrow arvo for the 1500m

Thursday

Still sore hipflexor from Tuesday's run

I went out to Mingara & ran Hansen's rd twice so did about 12km there. Hipflexor seems ok when running but hurts more at rest
I then went straight into the pool & got 2km done.
Then it was off for a bit of yoga

Wednesday

Another 2 workouts. I had very tight left hipflexor today. Managed a very easy 10k in the morning.
I then did bodybalance

Tonight was 6@6 & I was still really sore. I just went easy. Finished in 23:30ish

Tuesday

2 workouts.
First was done on the t'mill at the gym. It was cloudy windy & just didn't feel like running outside. I did 10km all up but did 5x500m hills

Later was a massive speedwork session
We did 100m-16sec, 200m-31sec, 400m-71sec, 600m-1:51, 800m-2:32, 600m-1:54, 400m-74sec, 200m-33sec & 100m-15sec
Totaly smashed after!

Sunday - race 4 research 5km

This race started at 9am. I managed to get about 5km warmup done & felt pretty good.
There were over 3100 in this & I was near the front but not quite at the very front. Had to run around all the little kids at the start. This course is flat for about 2.5km then goes up hill for about 1km then downhill again.
After about 1.5km I'd caught up to the top 10 which had the leading female in the pace. There were 4 other runners in front of us. I broke away from that pace & was running with Colin Goodenough for about another km then he got away on me on the hill. Still I wasn't too far behind & found myself in 6th place. I held this for the rest of the run. I finshed in 18:27. This was 5sec off my PB for this race that I did in 2007. I found out that it's 5.2km not 5km so that makes it even better!
After the race I went for a 13km easy run along the foreshore

Sat

Started with Trotters doing the Kings ave run. A few of us ran an extra loop to make it 10.8km.

Later I went to Woy Woy to the gym there. I met a friend there as they were dong the beep test. I've only ever done that back in primary school so wanted to see how I would go.
I kept going until level 12.2. By then I was the only one still going & I'd had enough. If I had someone else still going I could've kept going. I won an mp3 player for my effort!

Tomorrow i'm going in the Avon Breast cancer 5km at Newcastle foreshore. Except for last yr as I left for NZ, I've done this race ever yr since 2004

Friday already!

Wow this week has gone quick!

I had today off work so first up went for a easy 12k run to Forries & back.

I then went in to the gym & did Micheal's cycle class.

Later I went back & did James cycle class. I had to work off a heap of date scones that I made & ate!

Thursday

Ran from the haven to Erina & back. 14.5km in 1hr6min

I then did yoga

hot...hot...hot!

What a great sunny morning!! Just ran easy 10k
I then did the 10:30am body balance class then made my way to Mingara pool & got 2km in.

At 6@6 tonight it was so damn hot! Not used to it!
Was feeling pretty good until the last 1 &1/2 laps. Laps were 4:24, 4:25, 4:29, 4:35 & 4:38. I finished in 22:33 totally stuffed!!

Started the morning with a easy 12k to Forries & back. Groin still tight but was good on run. It was aching all day yesterday though

Tonight we did 6x630m. It was pretty warm. Did these in 1:56, 1:54, 1:53, 1:53, 1:54 & 1:53
Other than running so hard that my lungs were almost exploding I felt pretty good!

Sunday long run

Ran the Bay to bay course & back but kept running up to the Sporties club. Tight groin/hipflexor but it's only tight not sore. It got tight at the turnaround but came good again. Finished in 2:01:47

Sat run 4 smile fun run

This race started just after 10am. I didn't run trotters as I wanted my legs to be fresh. Only did a couple of km's warmup. This course started off by running downhill then flat then about 3k up hill then down again. That's the 5km then to do the 10k I had to do it all again!
As soon as we got going it was 3 of us runners in front. I didn't know if the other 2 were in the 10k or the 5k as we all had the same color bibs on. They got away on me on the first hill but I wasn't too far behind. By the next real steep section I caught the guy in 2nd but couldn't get the guy in front. It happened to be he was doing the 5k so that ment I was now in front. I had no idea where the next runner was behind me as I couldn't see him. I just hoped I wouldn't slow too much on the second lap going up the hills again. I knew I was going to win with about 1km to go as it was all down hill from here & I couldn't see him anywhere. I finished in 37:32 about 1min in front of second.
Did a couple of km's warmdown

Friday

Ran easy 10k then did a cycle class in the arvo

Thursday

Did a 15km run to Erina & back around 7:30am.
I then made my way for 10:30am yoga the tonight I did a cycle class.
Still feel tight in groin but all good

Ohhhh the wind!

First up went for an easy 10k. left hipflexor/groin still tightish. I have put some innersoles with arch supports in to see if it makes a difference. Every time I get a niggle I use these & it normally clear's up any problems. Only thing is I find them hard on the feet & tend to get blisters on my right foot over time from them
I then went to the gym & did body balance then to Mingara pool for a 2km swim.

Tonight I did 6@6 but was low on energy & the wind was shocking! Started off with a slow 5:03 first lap then ran the rest around 4:30 a lap. Finished in 23:09

Windy Tuesday!

First up went for a planned easy run but changed that once I got going. Ran to Tumbi roundabout for easy 5k then ran around Wamberal going hard on the hills. I then ran 5x350m hill at the end of Oceanview dve up to The Entrance rd. I didn't have a watch on so don't know what time I was doing. I stopped at 5 as I didn't want to put too much stress on my groin/hipflexor. I could feel it slightly on the run & stopped a couple of times to stretch it out. Seems to be ok though. About 14.5km done

I had to work tonight so went to the track at adcock about 3:30pm. I did a 3.2k warmup then did 5x1km with a 200m wlk recovery in very windy conditions. I wanted to do each one about 3:30.
Times were 3:31, 3:30, 3:30, 3:27 & 3:30. They were very tough with the wind & also found doing them at that time of day was quite hot.
Finished with a 3.2km warmdown

Weston ck funrun 6km

Got to the race about 8:45am. The race started at 10am. Was drizzle on the way there but was clear at Weston. Did a lap of the course as a warmup. This course has a slight rise for the first 3km. It's not steep but you know it's there. It then goes flat & down hillish for 2k then finishes up hill for the last km. My goal was to beat last yrs time which was a PB of 22:46.
I managed to finish in 4th place in 21:30ish. Thats about a 1min 15sec PB! I also had a dog get in my way & got hit in the head by a bloody magpie. My right leg was getting that lactic feeling thing it used to get all the time. It was really really heavy on the last km. But the groin felt fine.
After the run I did a 10k warmdown
About 22km done today

Trotters Avoca theatre run

Still tight in left groin area. Another niggle to overcome. I've had this before & hoping it will clear up soon. I'll still try to keep running & see how it goes.
Ran to trotters & we did the Avoca run. The map say's 10.4k. Felt pretty good but that niggle is still there. About 12k all up with the run to & from home.
I then made my way to Canberra to take my girls home. Will do the Weston ck fun run tomorrow morning while I'm down here. It's a 6k race. I've done it the last few yrs

Friday

Just an easy 10k. Felt quite tight in the left groin/hip flexor

Thursday

Felt pretty good. Just ran easy 14.5km to forresters beach & back

Wednesday

Only one run today. Up just before 5am & out the door at 5am for a easy 10k. Felt great in this.
Spent the day training it down to the Zoo with the girls & mum. Got back pretty late so didn't worry about 6@6 tonight

Tuesday 3000m PB!!!

First up went for an easy 10k

Tonight I was really hoping to go under 10min for the first time. Got to the track & found it pretty windy so started having my doubts. Just thought I'd go out hard & see if I could hold on. Having my girls there cheering me on was a bonus!
I knew Mark & Cale were only running 2k but at a very fast pace so I also knew the pace would be on. I know I went through the first lap in about 74sec & the first k in 3:13. I think I went through 2k in 6:19. I was finding I wasn't fading & I was closing in on Charlie. Was a bit shocked when I passed him & the goal now was to stay in front of him. I got to the last 200m in 9:14 & thought "shit I'm going to go under 10min!" I just ran that last 200m as hard as I could (37sec) & finished in 9:51 on the dot by my watch. That's a 15sec PB!

I then lined up for the 800m. First lap in 78sec & second lap in 74sec to do 2:32. As soon as I stopped I vomited! That's how hard I pushed myself. Did a couple of km's warmdown but was still feeling really sick!
Came good by the time I got home

Long Sunday run

Tired heavy legs. Just took my time. Ran this in 2hrs17min.

Sat

Just another run in Canberra. This time a cold 11km easy on Lake Burley Griffin

Friday

Woke up in Canberra for a nice easy 13km run

Mid week long run

Didn't plan this run. Just headed out the door at 6am & off I went. Ran up to Crommaty hill over to Crackneck then down alng Shelly beach & made my way back along the entrance rd. 1hr55min23sec all up. Legs felt good. Was getting hot at the end of the run. i'm glad I didn't have much further to go. 24.5km all up

Then made my way to do yoga

Tired legs from yesterday. Just easy 10km this morning

Happy with 6@6 tonight. Really tired in the warmup laps. Was feeling good in the 3rd warmup lap. Just started off easyish & tried to run faster each lap. Was only finding it tough in the last lap but I did go hard on that one
Laps were 4:40, 4:37, 4:28, 4:29 & 4:16. Finished in 22:30

2 good sessions done

Started off by running Crackneck. Started at Shelly beach and then ran east to the start of the track. I then did 4 repeats of the 1.3km trail. I did n't time the 1st one but the next 3 were done in 5:57. 5:50 & 5:47. I was totally stuffed on the 4th one. I then ran easy back to the car. About 14km done


Tonight for the speed work I did 3 laps around adcock park for a good warmup. Then tonight was intense! We did 200m, 400m, 600m, 800, 1km, 800m, 600m, 400m & 200m. The Idea was to do the second lot faster than the first lot. I was smashed at the end!
Times were 200m-35sec, 400m-1:14, 600m-1:56, 800m-2:41, 1km-3:19,
800m-2:39, 600m-1:53, 400m-1:15, 200m - 33sec

I added up that time in total over the distance which was 5km in 15:37

Easy Sunday

After going out last night to Tara's and having quite a bit to drink ( I was home early about 10:30pm but was drinking away from about 3pm) I wasn't sure if I could get myself out of bed early for a long run. I said to Barry I would meet him out at Palmdale at 6:30am. Well got up had a bite to eat & was feeling ok.
Ran to the intersection with Baz & Jess. Felt good. We were taking it easy which was good. Got to the intersection in 54min & took 48min to run back. 1:42 all up

I then made my way to Mingara pool & did a slow 1km then to the gym for a light weights session.

That will do me for today!

Central coast 5000m

Woke up to another dusty morning. Nothing like the other day but still not good conditions to do a 5000m in. Got to the track about 8:10am and did about 3k warmup.
Was happy with my race though. I did find the breathing really hard & tight & my lungs were burning.
I went through the first k in 3:21, 2nd k in 6:51, 3rd k in 10:21, not sure what my 4km time was & finished in 17:27. Only 3 sec off doing a PB. I thought my PB was 17:23 but it was 17:25. Thats not too bad for the amount of dust around.

All up today got about 12km in

Friday

Up for an easy 10km to tumbi roudabout & back home

Later did cycle class

Thursday

Great sunny morning out there! Ran from the Have around Terrigal then made my way over to Forries & ran some hills there. Then headed on back. About 16km in 1hr 10min.
Then did yoga & after that made my way to Mingara pool for a 2km swim.
Good morning of training before a night of working

dusty day!

Woke up thinking I was at mars! Dust everywhere. Headed off to the gym & did easy 10k on the t'mill. Then did bodybalance.

Tonight at 6@6 I wasn't in the mood to go hard. Started off easy then went faster each lap. Was really shocked to pull out a 4:10 last lap though
4:56, 4:43, 4:40, 4:29 & 4:10
22:58 all up
12k tonight

22km today

Back on the hills

First up I tackled the skillion. Only did 5 repeats as I wanted to make 100% sure the achilles would be good not only doing the hills but after the run as well. Did about 2km easy then 5 x hill repeats. Did 2xhard 1xeasy & 2xhard. 38sec, 39sec, 55sec, 38sec & 37sec. I then ran to tumbi roundabout easy then a moderate pace back home 21:30 for the 5km back home
About 14km this morning.

Tonight we trained at adcock. This is the first time I've trained here. I got there abit before 5pm so went for a 5km easy run. We did 6x1km. It was really about 40m over 1km as we were running in the 3rd lap. Did these in surges which I found harder than just going hard. times were 3:38, 3:33, 3:37, 3:38, 3:38 & 3:36
About 12.5km tonight

Approx 26.5km today

Cooranbong 10km

I picked Charlie up at 7am & we made our way to Orumbah to travel the rest of the way with Suzy. Got there about 8am & I got a pretty good warmup of about 5km.
The race started at 9am & was getting quite hot. The first 1.5km is downhilish. But that means we have to run up the last 1'5km of the race up hill.
First km was abit too quick in 3:13. I then backed off a bit but was happy to go through 3km in 10:23. 5km was a little over 17min. The last 3km I was starting to feel buggered. I knew I was in 5th place with 4th just up ahead. I could see he was slowing down so I picked up the pace the best I could.
I passed him with about 2km to go. Got to the hill at the end & did my best to get up it.
Crossed the line in 4th place in 37:10 by my watch. Very happy with that time.
I then went for about another 6km easy run.
Around 21km today.

Later went to the pool with Charlie & got a 3km swim in

Saturday

The run at Trotter was the smallest I think I've ever done there. Around Avoca lake then back to Terrigal via Charles Kay. Was back in about 38min & that was taking it really easy! Decided to run to the haven for a bit longer run. Ran with Carl. So with running to & from home I reckon about 10k all up.
I then made my way to the gym & did a yoga class then spent some time in the steam room. Love the steam room!

Chillout friday

Only one run today. Went about 9am. easy comfortable 12k from Terrigal to Forries & back.

pretty big day

Had a very quiet day work wise so decided to make it a good exercise day. First did a run from home to Cromarty hill & back for 18km in about 1:26. Then did yoga then made my way to Mingara pool & did 2km. Then later went back to gym for a cycle class

Another PB! didn't expect that!

Woke up in the middle of the night & my legs were so tired! Walked downstairs to get a drink & somehow shuffled back upstairs, flopped on my bed & was out like a light again!
When I got up about 7:30am the legs were feeling a bit better. I didn't feel like running on hills so decided to go to the gym & run on the t'mill. Started off easy then picked up the pace.
10km in about 45min

After that I did bodybalance & had no balance

Tonight was 6@6. Legs felt better but just tired. Had no idea hoe I would go & decided to go just on feel. After the first lap Josh started running & he paced me for the rest of the run. If he wasn't there I wouldn't have gone that pace for so long.
Laps were 4:16, 4:17, 4:25, 4:28 & 4:19
21:44 all up. A 3sec PB
11km tonight

21km today

Central coast mile championships

First up did an easy 10km from the haven to tumbi roundabout and back. Legs were quite sore in the quads from the race in Canberra.

Tonight was the mile at Mingara. Happy with this result. Went in the B grade. That was over 5min times. I thought I'd do about 5.10. Managed to do 5.05 & won the Bgrade & also won the 35+. Ran the first lap with Jess then was on my own.
Laps were 75, 76, 77 & 77
Really happy with how my achilles felt today. Felt normal again!
About 8km all up tonight

Canberra times fun run

Got up about 6:30am. Made my way to the end of the race & dropped my car off. Then walked to civic & got the bus to Woden for the start. The race was ment to start at 9:45am & we were left waiting until 10:15am before it got started. Something about the water getting delayed.
Anyhow the temp had risen quite abit & the wind had picked up. The first km was a head wind then we had a strong cross wind until about 6.5km. Then we had about 1km of tail wind then cross wind again & finished with a really really strong head wind for just over 1km.
Happy with my time of 38min

After the race I ran around the lake. About 31km all up

Saturday in the capital

Got out running about 6:30am. Just easy 12k on the lake. Achilles felt good but still know it's there. Spent the day training one client in the morning then off to see my girls & to the movies & take them shopping at all that stuff!
Tomorrow I'm in the Canberra times fun run. 10km from Woden to city. Great race this one. In fact Canberra put's on the best races in Australia. This is their local fun run. Last yr I think they got about 7000 people

Friday & off to Canberra

Up at 5am for an early morning run before I made my way to Canberra. Just ran easy 10k. Still the same with this achilles. No pain just feels different.

Thursday & still got to be careful

Went for around 13 or 14k run. Ran from the haven up senic hwy down charles kay around a few other streets then over to Wamberal to the entrance rd & back along ocean view. Achilles was tightish after I got up senic hwy & it's letting me know it's not better yet. So still being careful!

At 10:30am I did yoga

Think I might be back

Went for an easy run first up. Achilles felt ok. Again can notice the difference but no pain at all. This run just felt hard. I think because I did 2 runs yesterday



A bit later I went to Mingara pool & got 2km of swimming done

Tonight I went to 6@6. I had no idea how I would go or how the achilles would handle the hill 5 times. I warmed up with 4laps. When we got going I just ran what I thought was comfortable. I noticed Carl slowing up & had passed him by the first lap. I felt pretty good for the first 3 laps then got hard.
Laps were 4:27, 4:24, 4:32, 4:32 & 4:27. 22:22 all up

Tuesday

After a bit of a sleep in I was out running about 8:30am. Since I have to work tonight & didn't want to do track sessions just yet I did my speed work this morning. My plan was to do the tumbi roundabout 10k run as it's pretty flat with a few hills. And I wanted to do 5min easy then 2min hard. I had success. I got 6x 2min hard efforts. These were done really god damn hard! Just before 5km I could then notice a difference in my left achilles but it didn't feel too tight & not sore at all, just felt different. Thats got to be a good sign! All up for that 10k was 43:38.

Later about 3:30pm I went to the gym to run on the t'mill. I wanted to make sure the achilles could handle a second run. I got 12k done in just over 55min. About 7km again could just start to feel it but was all good

Felt good to get 22km in for the day

Being cautious

Was out running about 7:30am. Ran from the entrance to Chittaway to the end of the bike path. Felt great for the first 7k then could just start to feel tightness in that left achilles. Got to the end of the path & decided that will be my turn around. I stopped for a bit a massaged it. The run back was good. No pain at all, just that tight feeling. I saw a magpie swoop at these little kids on their bikes. I got back in 1:42:xx for 22km all up.
I then headed over to the pool where I saw Adan Jordan swimming. I got 3k done in about 1:10 then went to the gym for a bit of strength work & 15min in the steam room.
If all that wasn't enough I jumped on my bike & rode around the hills of Terrigal

So not a bad day

Sat with trotters

Up for a run with trotters. Enzo's run. This is a very hilly run. Was a test to see how my achilles would go. I ran very very easy but every now & then went a bit harder. I walked some of the hills at the start just to warm achilles up. It handled it well. I think I must've ran about 14k in 1.18. plus another 1.5km running to trotters & back home again. So about 15.5km today

Friday & all good!

Got to the gym & ran easy to moderate pace 12km in 56min. Achilles tight at first but soon goes good on the run. No pain though but it is flat running

Tonight I went for a cycle class but before that I cranked out 1k on the t'mill in just over 4min. The last 300m was done at sub 3:25 pace & achilles felt good. Still tight though

Thursday

Achillies was a bit tight to start with but still got 10k on the t'mill done. Still slow (50min) but again at least I'm running. Overall through the whole day it's been the best it's felt since that dreaded Sunday!
After the run I did yoga & it was heaps better after that!

Wednesday

Up & back to the gym for another slow & easy 10km. This time in 53min. Achillies felt good. I can feel the difference when I'm running but still felt good. Don't want to do any hills or uneven ground at all at this stage, so the t'mill will do just fine.
After the run I did a bodybalance class.
Tonight did a cycle class

Tuesday

Went to the gym and managed 10k very slow & easy on the t'mill. But good that no pain at all. It was slow (56min) but good to run at least.

In the arvo I went for a 2km swim then over to the track to watch & film the race night