Wednesday

First thing I noticed when I got up was how much better my hamstring felt. I did put tiger balm then the thero skin on it & slept with that on until about 2am when I took it off.
Got up just before 6am & after a coffee I got on the bike about 6:30am & rode to The Entrance & back. Didn't go hard but did have a tail wind so made it there in 28min. Took about 5min longer to get back with a strong head wind. Finished in 1hr3min for 30.5km
I then went to Terrigal beack & swam over to the haven & back. Again taking my time. I swam into another swimmer out there. That was 1.1km in 24min. Like I said I was taking my time. Water was so warm. Didn't wear a wetsuit.
Then worked

Then 10am did bodybalance then worked again.

At 4pm went back to the gym & did a mixture of 2km on the rower (9min27sec) butt gets too sore on that stupid thing!
then ran a slow 1km. Time very, very slow! Then did 30min on the x-trainer then 20min foam rolling then did the 5:30pm cycle.
After that it was back to do another massage

Tuesday

Hamstring tight today. First up went for an ocean swim/ Swam with my wetsuit on. Has more buoyancy so it's faster to swim. Swam out to the little bouy then swam towards thr larger yellow one near the haven. Did 18 repeats between them then swam back in. Approx 3k done in 1hr. I went in the gym a bit later & did some light stretching & foam roller work.

Tonight I went back in and did a mixture of the rower & x-trainer & did a slow 1k which I could really feel the hammie. Then did the cycle class. Felt better after that in the hamstring

Monday rest day

Just worked today. No riding, no swimming, no yoga, no body balance & of course no running!

Sunday long ride

Got on the bike about 6:30am. Rode up to Warners Bay in Newcastle where I had a 15min stop at a service station for a snickers bar & a frozen raspberry drink. I then rode back but went slightly different way back from warners bay to Belmont.
All up I rode 142km in 4hrs37min. I did stop the watch when I had that break. My feet were so sore when I got off the bike. Might need to look at getting wider shoes. Other than that & a sore right wrist from holing the handle bars I was feeling good. Knackared, stuffed & tired though!
Really enjoyed the ride

Saturday

No running trotters for me as I'm giving this injury a good break from running. Instead I got to mingara pool about 6:15am & did a 2km swim in around 38/39min.
I then went to the gym & did the cycle class

Friday

Drove to Mingara and the plan was to do a bike ride then a swim. Got the ride inand rode 45km in 90min then forgot the school swimming carnivals are still on so I drove to Terrigal & did a 1km ocean swim swimming from the club house out to the little bouy then over to the haven where I did a quick jog on the beach then I swam back.

That arvo I did the 5:30pm cycle class

Thursday...good ride

Went for a 55km ride from WoyWoy to Terrigal loop via Springfield. When I got back to WoyWoy I went about another 10k to Umina & back. Quite a hilly ride & lot's of traffic. Had a lot of start stopping. I did stop my stop watch on the lights though as I would do that If I was running. Took 1hr55min or about 28km/hr on average

After the ride I went & did yoga

Wednesday

Up out on the bike just after 6am. Rode easy from Terrigal to The Entrance then back to the Haven. I then had a easy jog on the grass oval in bare feet. Ran 2k (5laps) in abot 1:40-1:50 each lap. Felt good in that. I then rode home. About 32km on the bike in about 1hr5min

At 10am I went & did body balance

I tried to do 6@6 tonight. Did 3 laps as a warmup & felt great in that but when we got going I could only manage 2 and half laps when I had to stop. Bit annoyed but needs more time.

Tuesday

Up early and made my way to Mingara pool. Swam 2k in 38min. I swam intervals but wasn't going too hard in each of them
I then got on the bike & did a 49km ride from Mingara then along the F3 to Wyong & back to Mingara.
Then went to the gym for some weights. That filled in quite a bit of the morning.

Around 5pm I got back on the bike & rode to adcock pk. 14km in 26min Did the mile warmup with Jono, Charlie etc but Hammie was quite tight in that. I then did a couple of laps of the velodrome as a warmup then did 10x500m in 41sec & 40sec. Then did a 10 lap warmdown. After that I went for a 400m lap of the track jogging. Hammie was good in that. Then made my way home. Took my time going home in 28min

Monday

Went to the gym for the 5:30pm cycle class

Sunday...long run & a long ride

Got out running just after 6am. Ran just over 24k in 2hrs16min. Quite hilly. 5:37 pace. Hammie was great until 1hr20min when I ran up this massive hill near Charlestown. Stopped & stretched it out. Still can't stride out but really happy I was able to run that long. Def better each week.
After a quick bit of toast & 2 cans of coke I got into my cycle gear & rode from Belmont to Long Jetty stopping at a servo for a snickers & a slushie....yummmm! Was pretty stiff in the legs by then & was glad to get off the bike for a bit. It took 1hr34min to get there but I wasn't going too hard. Saw Ben St Lawrence running over The Entrance bridge.
I then made my way back. This time going a bit harder. Got back in 1hr 23min. So just over 92km in a little over 2hrs58min. Longest I've ever rode on a bike in about 10yrs. So very happy with it

Sat memorial run

Trotters first up. I then went to the gym & did cycle class then had a sauna.
After that I went to WoyWoy pool & swam 2km. Did it in 250m intervals. Didn't go hard in them just kept having a quick break. Swam that in a little over 36min

Tonight I made my way to Newcastle to watch the Hunter Track Classic. Great racing! 3000m saw Ben St Lawrence take it out in 7min55sec! I stayed at Mum's in Belmont

Friday

Got out the door for a 10k run just after 5am. Ran it in 53min. Not too much pain but still can't stride out. Felt more tight today.

Around 11:30am I went for a 33k easy ride from Terrigal to The Entrance via Toowoon Bay. Just cruised along

Tonight did a cycle class

Thursday

Went for a 10.2k run from the haven to just past Wambi cemetery & back. Again could run easy with no pain but if I tried to speed it up it would start to hurt. Did that in 52min.
Around 12pm I got on the road bike that I'm going to buy off Michael & rode from Terrigal to The Entrance & back. Around 31km in 1hr3min.

Tonight I went to the gym to do a cycle class. The difference between cycle class & riding the road bike is in the cycle class we do intervals. I find it hard to do intervals with the traffic.
After that I spent 15min in the Sauna

Back at 6@6

Felt good in the hammie this morning. Got to the gym in time to do the 9:45am cycle class. Felt tight in bit's & pieces. I then went straight into body balance & felt normal in the hammie in that.
I then tried to go swim for 2km at Mingara pool but they had school swimming carnival on so I thought I might go for an ocean swim but it was rough as gut's. Then grabed the surfboard walked down to the beach & saw heaps of blue bottles on the sand. That's it I'm not getting wet today!

Tonight I went to 6@6 for the first time this year. Wasn't sure if I'd finish it all. Was thinking I might only get 4laps done.
Did 2 slow laps as a warmup & felt good in that. Ran the 5 laps in 28:14 so about 4:42/km I was happy to do under 30min.
Just ran with Wayne & Claire. Felt good in the injury until the last lap. I had to slow up even more then. After the run we did a 1 lap warmdown & felt great in the injury in that
All a good sign

Tuesday

Felt tight & sore in left hammie when I woke up. Went to the gym a bit after 7:30am & it was feeling better by then. Got on the t'mill & started off at 6min pace (10k/ph)and after every 2min put it up 0.1km. Ended up running 10km in 53:25. I was runn 4:40 pace by the end. Leg was sore after run & stayed that way for most of the day. I went back late afternoon & did an hour on the bike & felt great on that & fantastic afterwards

Muzza's memorial run

6am & was happy to be out there running for Muzza. We all stayed in a group until the first big hill. I ran with the front group...(well Bazza was long gone) but the rest of us stayed together for quite awhile. I was feeling tight but pretty good until 45min into the run. Thats when I noticed the tightness getting tighter. Just had to back off every now & again. Stayed then same until 1hr 17min then it went through this next stage of tightness. I slowed down some more. It was great to have some people set up some drink & lollie stops for us. By Matcham I was just plodding along running the rest of the way on my own. Finished in 1hr55min
Decided 8am was a bit too early for a beer...hahaha
After the run I went to the gym for some stretching & spent 30min in the sauna. That loosened my hammie up heaps

Felt really flat for the rest of the day. Went to the pool about 1pm thinking I might get 2km of swimming done but after 250m I'd had enough!

Right now as I'm writing this at 7:30pm my hammie doesn't feel too bad. It's recovering well so thats a good sign. Last Sunday I ran 20.5km in 2hrs so to do 21km in 1:55 is good. Also to have no extra tightness after running the time trial yesterday is also good

Sat & trotter 10k time trial

Just went on feel. got through 1st k in 5:05 & went through 2k in 9:38. Held that pace until 4k then started to feel the hamstring getting tight. I slowed down & went through 5k in 23:59. Had to slow again at 6k & again in the last k. Overall I was happy I could complete the run in under 50min. (48:48 I think) Thats 6min faster than I could do earlier on in the week. My fitness felt fine. Just broke into a light sweat but the striding out is what I can't do.
I then went for about a 1km ocean swim. I was going to go longer but I think there were sea lice out there as I kept getting stung.

Then made my way to the gym for 20min on the bike then weights then a 20min sauna

Friday

Took it easy today, Just a cycle class at 6:15am then a 5k run on the t'mill in 27min. Was going to go 10k but it was niggling me. I then spent time in the steam room/sauna

In the arvo I went back just for the sauna. I can feel that's helping alot

Thursday - one if the better days

Finally my leg felt good for most of the day, felt good getting out of the car & got better as the day went on.
I went to the gym about 7:30am & did 1hr on the bike then some weights then 15min in the sauna.

Tonight I went in just for the sauna & steam room. Spent about 25min all up in them. Legs feels the best after that
Can feel it improving.

Wednesday

Got to the gym in time to do a double cycle class. Then did bodybalance. Was starving after that!

Later I went back to the gym & ran 10k on the t'mill. Tight but not sore while running. Sore when I stretch it though. Ran that in 54;50. So it's slow but the fastest since I've injured it.
I then did another cycle class then 10min in the sauna

Tired, stuffed & ready for bed now!

Tuesday Aussie day

Managed an hr run. Again slow. Could be 11k
I then got on the bike & rode a bit over 30k from WoyWoy to Lisarow in just under an hour.
Then off to the pool for an easy 3k swim in just under an hour

Monday

Went to the gym first up & ran 1k the did 1hr on the bike the another 1k

In the arvo went to the gym again and did 2k on the t'mill in 9:50 then 20min on the bike

Sunday &first long run in 5 weeks

Went for a very slow 2hr run. Slow again. Can't stride out at all. About 20.5km in total

Sat time to get up to date

Managed to do trotters. Sad day with the passing of Muzza. He will be sadly missed. It was the Fuji run & I chose the soft option. Around 11km done in just over an hour. It was still magic being able to run outside even if it was mega slow!

Not long after I went to WoyWoy pool & swam 4kmin 1:19:58

Friday & first run outdoors in almost 5weeks!

Ran from home to the tumbi roundabout & back. 10k all up. Can't stride out but was happy to do it with no pain. Again ran really slow in 57min

Lunchtime I went to Mingara pool & did a 500m warmup in 9min14sec then did 10x50m repeats with a 50m easy swim then 1min recovery. Times for those were 42sec, 42sec, 42sec, 42sec, 43sec, 42sec, 43sec, 44sec, 44sec & 45sec. Then did a 500m recovery easy in 9min 46sec

In the arvo I went tot he gym & did a weights session then a cycle class
After the cycle class had a massage (painful!)

Hoping to slow run with trotters tomorrow then an ocean swim

Thursday

Went to the gym first hing & managed to do 10k on the t'mill. Done slow in 55min. Then did 20min on the bike quite hard

At lunchtime I walked down to Terrigal beach & swam oiut to the little bouy & back

Wednesday and still not quite right

First up went for an ocean swim at Terrigal. Swam out to the little bouy went left out to the big yellow cone bouy then swam over to the othe big yellow cone bouy near the haven, turned there & swam back to the other big one turned & back o the haven side then back to the little one between the two then swam back kinto shore. I reckon thats about 2.2k all up but not sure. Took 41min.

I then went home and had a shower then into the gym for the cycle class at 8:45am. Didn't do bodybalance as I just ran out of time.

In the arvo I went back in to the gym & tried to run again but after 1.5km I stopped. I could've kept running but it was niggiling so I got on the x-trainer & did 50min on that then a 1km on the rower in 3:53 then did the 5:30pm cycle class followed that with 10min on the foam roller. I'm syre the sciatica has cleared up it just seems to be the hamstring now

Tuesday...first run in 30days!

First up went to the gym & did a cycle class then did another 30min on the gym bikes after that, then did some strength training.

Tonight I did a 10k very slow (56min) run on the t'mill. I could feel the leg around the hammie & a bit in the groin but the butt seemed to be ok. I ran in a thero skin and I think that made all the difference. I then did a really tough cycle class & injury was fine in that. Finished with 15min of stretching.

I have tomorrow off work so....The plan tomorrow is a 7am ocean swim for about 50min then the 8:45am cycle then 10:30am bodybalance then a run in the arvo before doing the 5:30pm cycle class.

Sunday

Quite seedy from alot of beers last night. Struggled out of bed about 6:15am. After a slice of toast with jam & a coffee I got on the bike & rode from WoyWoy to Terrigal to Erina back to WoyWoy then to Umina & Ettalong then back to WoyWoy. Was just short of 60km. Did that in 2hrs 3min
I took my time on the ride as I wasn't feeling the best

Later just befor lunch went to the pool & swam 2k slow in 38min

Sat

Went for a 5:45am cycle to The Entrance & back. Rode back via Shelly beach. That took around 1hr. I then went dow to Terrigal beach & swam out to the little bouy went right to the bigger cone type bouy then did 10 repeats between them then swam back in. That took about 35min.

Had a bit of a snorkel around lunch time for about 1hr then rode the bike from Terrigal out to WoyWoy. That took 45min

friday & starting to improve!

Went to the gym first thing & ran 1k on the t'mill in a little over 6min. I then did a really tough cyle class. Then did another 1km on the t'mill in around 5:30

At lunch time I went to WoyWoy pool & did 10x50m intervals with an easy 50m swim then a 1min recovery. Started with a 500m warmup in 8:59. The sprints were mostly between 42& 45sec. Finished with a very easy 500m swim in 9:51

At 5:30pm I did another cycle class & did a 1k on the t'mill

Then after all that got a massage.
The injury felt normal again after the massage. YAY!

Thursday

Off to gym at 6am. Got on the t'mill & managed to run 1k in 6:47! Ok ok it was slooowww but I was running. Then smashed myself in cycle then another 1k on the t'mill. This time I went a bit quicker. I did some butt kicks & high knees, short strides & long strides. Pretty much just tested out my leg. The last 100m I put it on a 8deg incline. Got that km done in 5:30
Then did some weights & spent 10min in the steam room.
Leg heaps better now but still can't stride out or run fast
It only hurts slightly getting out of a chair

Wednesday a just a little run!

Gym first up & did 5min on the t'mill at a very very slow pace! Can feel the pain from the jolting but wasn't too bad. I then did 1hr on the x-trainer then 30min on the bike. I followed that up by swimming 10min in the ocean

Tonight I did a 500m run on the t'mill then a cycle class

Tuesday

Still no running but it's heaps better. Still hurts to run though
Started the day by going to the gym & doing 1hr 10min on the x-trainer. I then did some foam roller work & stretching then spent 10min in the steam room

In the evening I did a cycle class & another 10min in the steam room

Monday & 22 days of no running!!

No exercise today

Sunday & 21 days of no running!!!!!!

They say it takes 21 days to form a habit. Hope I don't have a habit of not running!
I came home late last night from Canberra so struggled out f bed just after 5am. I was out the door on the bike at 5:50am. Rode from Terrigal to Orimbah via Kincumber west gosford then got to Wyoming & got a bloody flat tyre, then fixed that the got to Gosford pool & got another flat! Ended up ringing my Dad for a lift home then headed to the gym for a 50min bike ride. Around 2hr40min of exercise done.

Sat rest day number 20

Just got to the gym & did a 50min cycle

Friday rest day number 19

Made my way to Canberra for a couple of days of work. Left just after 4:30am. Stopped at Campbeltown first around 6:15am for a 60min workout on the cross trainer then hopped in the pool for a bit.
Sciatica was sore after all the driving but felt much more relaxed than it has been. I can feel it improving but still got a long way to go

Thursday rest day number 18

Just did a cycle class & 10min on the cross trainer. I then spent 10min in the steamroom.
Sciatica was painful when I woke up but got much better after moving around
I did notice for about 2hrs around lunchtime it felt the best it's felt in months but for some strange reason the pain came back
At least it's showing signs of improvment

Wednesday running rest day number 17

First up rode from WoyWoy to Erina gym & did a cycle class then went straight from that to a body balance class. Sciatica struggled abit in this but I could feel it was doing it good. I then rode home to Terrigal then after a rest I went a did a 3km swim then to finish the day off I did the 5:30pm cycle

I'm enjoying doing all this other training

Tuesday running rest day number 16

Been a while since I've run now & the sciatica is getting better but still nowhere near up to running. Big day of exercise.
6am did a cycle then went straight from that to an hour surf. Then got on the mountain bike & rode to WoyWoy & did a 1k swim. Then after a bit of a rest I rode from WoyWoy to Erina (gym) & did another cycle class then rode back to WoyWoy

Monday rest day number 15

Again did no exercise. Just spent the day working

Sunday rest day number 14

Toatl rest. Just drove my girls home to Canberra then drove back. Injury really sore from sitting all day

Sat rest day number 13

Made my way down to Terrigal beach for a 6:15am ocean swim. Not sure how far but I swam out to the small yellow buoy then over towards the haven to the large swimming buoy then did 10 repeats betwwen the 2 of them. I'm guessing their about 200m-250m apart. I around 2.5km of swimming. Took about 50min.
Injury didn't hurt to stretch in bed & was much better throughout the day

2010...News years day! Rest day number 12

Not too late a night. Was spent with some friends enjoying a few drinks. Today went to the pool & got a 2km swim done then did about 10min of water running.
I'm starting to feel this injury getting better. Doesn't hurt 100% of the time anymore & can sometimes sit down & get up with out any pain

New years eve...rest day number 11

First thing was a cycle class at 6:15am. I then went down to Terrigal for a 1hr ocean swim

Wednesday rest day number 10

Just went for about a 40min ocean swim. The rest of the day was walking around Luna park for 7hrs

Tuesday running rest day number 9

Just a 6:15am cycle class. Injury pretty sore today

Sunday rest day number 7

No running today....still pretty sore, but was slightly better first thing when I got up

Saturday...boxing day....rest day number 6

No training at all today. Still very sore

Christmas day rest day number 5

Still sore leg so just went for another surf.

The rest of the day was food & beer!

Running rest day number 4

Woke up and leg was feeling pretty sore & stiff. Went to the gym for the 6:15am cycle. Felt good through that & better after. I then went down to the beach with my girls & got about a 40min surf in. Not much swell but leg was feeling pretty good after that

Later went for another surf for about an hr

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