Sat

Did a 11.5k easy run first up

Later I went to MT Tennant to Watch Charlie in the Aust mtn running champs. I ran to the top of the mtn 6k then after Charlie finished I ran back down. Stopping to do some filming up & down

Friday in Mittagong

Was on my way down to Canberra and stopped off at Mittagong for a easy 10.5k run

Thursday and 2 good runs

First up did a easy 10.5km from The haven to Wambie and back

In the Arvo I met Natalie and we ran about 8km easy through some trails in Dural. New location for me to run in. Great trails through there!

Wed 6@6

Did a cycle class first up then backed it up with bodybalance

Tonight I did 6@6. Happy with this. Did a couple of laps as a warmup then did the 6k in 23:34 then another lap as a warmdown. About 10k all up
Could slightly feel my leg but didn't bother me too much

Tuesday in the rain

This morning I did a cycle class


Tonight we were under the bridge. Just a light workout but still done hard. Warmed up by running to the pool and back then we did 6x450m (approx) 1:28, 1:20, 1:21, 1:20, 1:20 & 1:19

Sunday to watch the 1/2

Was up just after 4am and on the trotters bus at 5:10am
Pretty much as soon as we got dropped off in the city at 6:40am I went for my own long run. I went over to Rozelle via a few back streets around Pymont then did the 7km bay run then made my way back.
I watched the first 20 or so runners come in then made my way to the pub.
We were in the pub by about 9:45am with Paul Arthur, Matt Bidwell, Cale, Geoff & Ed then not long later most of the trotters came in

First up I ran trotters. Nth Avoca lake track. We ran a mixture of road, trails & hills over to nth avoca then back up to Wamberal then back to Terrigal. I just ran a moderate comfortable pace. It was 10.65km by map my run

Later in the day I went and did the cross country at Warnersvale. It was about 6.2k and I took a wrong turn. Reckon I ran an extra 50m. Finished in 7th in 24:00
Wasn't feeling 100% and was quite tired

Friday

No running today

Just did a cycle class at 8:45am and another one at 5:30pm
Had a massage today as well

Leg was pretty good today. Still feel it though

Thursday

Leg was feeling good this morning. I set off just after 6am and ran easy to the haven. Did a couple of laps on the oval to warmup then did 20min of running drills.
Then did 400m(1:16), 800m(2:41), 1200m(4:15), 800m(2:41) & 400m(1:13)
Then did 5 lap easy on the oval then a 3k easy jog home

At 9:45am I did cycle class. Felt tired in this
10:30am did yoga

Wed 6@6

In the morning I did a cycle class then went and did bodybalance straight after. Felt great in both

Tonight was 6@6. Again took off easy. In fact I only really went hard in the last lap
Could feel my hamstring but it wasn't slowing me down. First lap was 4:57 so quite slow. Last lap was 4:36. All up I finished in 24:15

Tuesday

Bloody hammy was tight all day. Did a cycle class in the morning and it was fine in that. Even felt a bit better after.
Then had acupunture done and was much better then.

Tonight at the track it was sore to start with. I ran 2 loops of the mile loop on my own when I got there. I stopped a couple of times just to stretch out the butt. Then ran it again at 6pm when everyone arrived. Was feeling good by then. I think I need to warmup really well.
Tonight we did 2x1200m, 2x800m & 2x400m
Did them easy to start with in the first 1200m then went slightly quicker
Times were 4:47, 4:25, 2:57, 2:55, 1:22 & 1:17
Leg was feeling great doing them, just didn't want to go to hard on it
Finished by doing the mile warmdown
About 11.5k all up tonight

Sunday at Ourimbah

Was still a bit tired from the drive home from Canberra and all the massages I did there yesterday!
Got out at palmdale just before 7am. Must've been close to 15 or 20 runners that showed up. I ran with Joel for the whole way. Went harder than last time I was out here but still just a moderate pace.
We ran to the intersection and back. Took 1:41:53 all up. Got to the intersection in 54min then 47min to get back.
That left hamstring had that tight feeling for quite a few hours after

Sat in the Capital

Just ran another easy 10k on the lake. No pain for most of the run. Just felt tight in the hamstrings.

Friday & off to Canberra

Left for Canberra early. Stopped at Mittagong for a 10.5k easy run. No pain!...wooohooo!

Thursday

Bit colder this morning. Great running weather. Ran a 14.8km run from Terrigal to Erina and back. 1hr11min10sec or 4:48/km. Left hamstring was pretty tight but not in the same spot it's had the injury. This was more on the lateral side from the belly of the muscle to up near the the butt. At least it wasn't around the groin/hamstring.

At 10:30am I did yoga

5th may birthday!

38yrs today. Still a young gun!

Got on the bike this morning and rode out to the entrance & back. Rode a good pace doing it in 58:57 30.6km/hr

At 10:30am I did body balance

Tonight I went to 6@6. Decided to go a moderate pace but not too hard. Did the first lap alot slower than I thought in 4:58. Did the last lap in 4:35. Finished in 23:57. Happy with that

Tues

First up did a cycle class at 9:45am

Tonight I did the 3000m at Mingara. Was going to go in the B grade but missed the start so went in A grade. Wasn't too sure if I could do a sub 11min seeing it's been 5mths since my last 3000m. Just ran a comfortable oace for the first 5 laps. Thats when Mark Warren lap me and it was then I tried to pick it up. Was feeling it in the last lap. Not sure what my time was as I wasn't wearing a watch but I think Robert yelled out 9:57 with 200m to go. So I'm guessing I did about 10:40ish which I was stoked with!

Sunday..long long ride

Spent 1/2 the day on the bike today. Left just before 6am & rode to Kotara just taking my time. I noticed my tyre was down quite a bit but had enough pressure to get to mum's at Belmont. I stopped there for about 1n hour and after some coffee, alomnds, toast with jam & 2 cans of pepsi I changed my tube & got going again. The problem I have when I get a flat is my hand pump is shit & only puts about 50psi in the tubes. So I'm riding the rest of the way on really low pressure which makes it a lot slower ride and much easier to get pinch flats. And thats what happenend at Budgiwoi.
I stopped for a quick drink of coke and a cherry ripe bar at a servo at the entrance and back to life again.
Got home around 1:30pm. About 7 & 1/2hrs after I left. I was riding for a total of 5hrs30min or around 27km/hr. 147km all up

Sat state 10k

Up early for this race. Left home a bit after 5am. The race got started at 7:45am. Great weather conditions for racing. Had a bit of drizzle, no wind & not to hot or to cold. I didn't wear a watch & just ran on feel instead of time. It's a 2 lap of a 5k circit. Flat & fast. When I say flat there are some slight rises in there. Felt them mostly on the second lap
Got through the first 5k in 18:40ish and finished in 38:28. So a lot slower the second lap. Injury was pretty good but could feel it after the 1st lap

Friday flat tyre!

Rode out to the Entrance and got a flat. Got it changed in about 5 or 6min. The ride I did was pretty easy. Legs felt great all through it

Tonight I did a cycle class not pushing myself too hard.

Leg had that tight feeling all day

Thursday

Rode to Magnetta Shores and back in 1hr23min for just over 40km. Legs felt great for most of the ride. Was getting a pain sensation in the last 15min

Wednesday

Short on time this morning so went to the gym and did 50min on the bike

At 10:30am did body balance

Tonight I ran 6@6. Took off really slow doing 5:24 for the first lap. I just picked it up each lap. After 3 laps leg was getting sore but didn't stop me

Finished in 24:36

Tuesday

First up went for a 40k ride to Magnetta shores & back. Took 1hr22min. Just under 29km/hr.
Hamstring was getting quite tight after about 30km

Went to the track tonight but had to leave early at 6:45pm to go back to work

Did 5x400m at a comfortable pace. Wanted to do 37:30 10k pace which would be 1:30 400's
Did them in 1:34, 1:30, 1:30, 1:27 & 1:28

Sunday at palmdale

Leg was tight but not too bad when I woke up. It was raining lightly. I got out at Orimbah at 6:30am and Mark, Tara, Ian, Martin & Mick were there. Then I found out they changed it to 7am run so we all waited until Adam, Marg, Baz, Ken, Angnus and about 3 or 4 others turn up. Must have been about 13 or 14 of us there. Ran slow to the hill then I plodded up that. Then I ran with Agnus to the roundabout where he ran back. I then just kept Adam, Mick, & Ian in my sights. Saw mark flying back. I got to the intersection in 55:36 and ran back in 49:50. 1hr45min26sec all up. It was quite slippery out there so had to take my time going down the hill.
Legs were feeling good in some stages then tight & sore in others.
Got home and straight into a radox bath!

State Novice 10km at Ramsgate

Before I did this race which was at 3:15pm I went down to the camping expo. That was a good warmup for my feet!
I had a goal of finishing this race without that injury pain coming on & hoping to go under 40min. Last yr I did just over 38min
I didn't wear a watch so had no idea what my time was. I was pain free untill about 4km then could feel that injury. That made me slow down quite a bit. I was thinking I was going to do about 41min so was happy when I saw I done a 39:45. Not too bad for 4mth off running and racing with a slight injury pain.
I did a 4k warmup then a 3k warmdown. So about 17km done all up

Friday

Ran an easy 10k from home to Tumbi roundabout and back. Did that in about 50min

In the arvo I did the 5:30pm cycle class

Thursday

Went for an easy 10k in about 53min

At 10am I did yoga

Wednesday

In the morning I set off on the bike and rode 30k in 1hr1min

In the arvo I did 6@6. Felt good for the first 3 laps then leg started to get sore. Finished in 23:57

Tuesday

Legs were still sore from the sat run!
Went to the gym and did the 6:15am cycle class

In the arvo I went to Adcock and took my bike. Rode 17k in 30min just cruising around. Then did speed session. 2k in 7:25, 1k in 3:37, 500m in 1:37 then 1k in 3:31

Could feel my leg in the 2k but was good in the rest

Very happy with it tonight

Sunday long run

Very sore quads when I took off. Got going at 5am as I had to drive my kids back to Canberra. Ran to LongJetty & back in 1hr59min

Sat...trotters Captain cook lookout 16km hilly

Had around 10 beers last night so just to be able to wake up was an achievment in itself!
Just ran easy pace and it looked liked everyone else was too. Was feeling great until 30min then glutes got tight. This is the first time I've run this course & liked it. Road, stairs, trails, beach and hills!
Took 1hr25min on the dot

In the arvo I went to the xc and my 11yr old did the 1.5k in 8.25ish. It was her first ever run/race. I did it with her as a warmup then did the 5.4k. Came 14th in 20:42. Wasn't too fare behind Ian. Felt good for the first lap then had tighness in the second

Friday

Cycle class in the morning

Thursday

Gym in the morning & did 90min on the bike

Wednesday

Went to the show today with the girls. Before that I did a 40km ride from Terrigal to Magnetta shores and back. Was wondering why I was going so slow. My tyes were down on the pressure

Tuesday

Just a cycle class in the morning

Sunday

Long run around Lake Burley Griffin. 22.5k in 1hr48min. Tight in the leg after 5k

Sat

Just an easy 10k on lake burley griffin. Again felt quite good

Friday

Drove to Canberra to Pick my girls up. Stopped off at Mittagong for a 10k. Felt good in this. Best I've felt in a long time

Thursday

Did a run at the haven doing 20laps of the ring road. 11k in 49:57.

Leg was good for most of the day but did get sore at the end. I did a cycle class at 5:30pm and it felt much better after that

Wednesday

Just did a t'mill easy 10k in 49min. Leg was okish

Tuesday

Left Stawell and headed home today. Charlie & I got out at 6:30am for a 12k run. ran the first 6k in 31min and the second 6k in 27min. Had to slow around 9k as my leg started to get a bit sore

Halls Gap to Stawell....26k

Left around 8:45am and took 2hrs8min38sec to run in there. 26km in total. Left leg was tightish but ok.
Happy with the run

Sat

Got up about 7:30am. Went for 57min run in quite cold conditions. The rest of the day was spent in Stawell watching the races. Injury was quite tight after the run but came good as the day went on. Not right to run fast or race yet though but it is improving at a rate that I'm happy with.
Loving it here!

Friday and we made it!

We got up about 5:30am and made our war to Tiger checkin. We were the first in line at 6:20am. 25min before it opens! Was only a few min later and the line was getting quite long. Looks like others had the same idea!
I was the first to checkin.
Got to Melbourne then in the hire car and made out way to Stawell. Got there and Jono, Charlie, Josh & myself set out for a run. They ran 15min the turned around. I went 30min then turned around and ran back in 27min. So 57min for me all up.
We then made our way to Halls gap where we are staying. We went back in at 7pm to watch the auctions

Thursday....just want to get to Stawell

Up about 5:30am. Got picked up at 6:20am then to the train station. Get to the Airport & start lining up at 8:45am. Still had 1hr before the checkin closed. At 9:10am this woman comes up to us & say's our flights been cancelled! Next flight tomorrow morning. We end up booking in at the formula 1 for the night.
After getting a bite to eat we made our way to Bondi jtn on the train and Jono, Charlie, Josh & myself run from there to Centenial pk where we did 2 laps then ran back. 49min for that. Josh & I then went for another 11min to make it the hr. So I reckon we got 12k or a bit more done.
I could feel the injury but no pain. Really happy with the run

Wednesday

Up and to the gym for a 10k run on the t'mill in 44:23. I then did a cycle class then weights

Later I went back & did another cycle class

Tuesday

Happy to do another pain free run. This time went on the t'mill. 10km in 48:23.
I then did a quick lower body resistance workout then got in the sauna for 10min

Tonight I did a quick leg strength workout then did a double cycle class

Feeling quite good

Monday

In the morning I had accupunture done then in the arvo I did the 5:30pm cycle class then did a quick weights workout before I went back to work to do some massages

Sunday...long run then a ride

Started at Terrigal beach & ran up the entrance rd to wyong rd then down tumbi rd & back to Terrigal. 23.5km in 1hr59min34sec. I stopped once after 13km to have a quick stretch. Really happy with this run as I felt great trough it & fantastic afterwards.
I then got on the bike & did a 65km ride but I was stuffed in this! I forgot to take fluid with me & had to stop twice at a shop. Once at 45min then again at 85min. All up I averaged just under 29km/hr. Finished in 2hrs16min

Sat trotters time trial

Went off really easy just sticking at the back of all the other runners untill we turned onto Ocean view dve. I was feeling ok so I put in a bit of an effort. Kept it up untill the 4k mark which I got to in 20:40. I could then just start to feel tight in the injury so I backed off. At the 8k mark I just held onto some other runner that I don't know then I sped up a bit. Was going quite hard in the last 1.5km. Finished with no pain & feeling good in 43:57

I then went to the gym and did the 8:45am cycle class

Friday

Went for a 10k run. Felt pretty good but still tight feeling. Later I went to the gym and did weights then a cycle class

Thursday

Started the morning doing some running with a client around the haven. I would stop after one lap but did 5 laps all up so around 2.7km. Ithen went to the gym to see how I would go for longer. Ran 10k in 49:40. First 5k was done easy in 25:57 the 2nd 5k in 23:43. I then did about 20min of stretching. Hamsrting was great for the first 5k then I could start to feel it. Wasn't too bad but could def feel it.

Wednesday

In the morning I did a 3k run on the t'mill (felt ok in that) then did weights then a cycle class.
In the arvo I did 5k on the t'mill in 23:40 then a cycle class. Hamstring was tight afer that

Tuesday

Hamstring was better this morning but still tight.
Went to the gym and did 5min bike the 5min t'mill and repeated that for 1hr. So did 30min bike & 30min t'mill. The 5min on the t'mill I ran 1.05km, 1.06km, 1.07km, 1.08km, 1.09km then 1.15km
I stretched abit before & after. Hamstring/groin/hipflexor all felt good. Still abit tight but no pain. All a positive sign!

In the arvo did a cycle class

Monday

Hamstring felt pretty tight from yesterday. I did a strength workout in the gym today

Sunday

Got out to attempt another run. Managed to do 36min then noticed injury tighting up but before that it felt great. I stopped & stretched then ran back plus did a little bit more. Just took my timr running 15.5km in 1hr18min so not fast at all.
I then got on the bike and rode a very hilly 57km in 1hr55min. Hamsrting was very tight until I stopped at 56min & stretched groin then felt good again

Sat

Started the morning by going to trotters. I didn't want to risk running the 15.5k run so I went off on my own & did the flat 10k. I was really happy with the run & the recovery. I stopped at the turn around and did a quick stretch then my legs felt great for the rest of the run. It was 10.5k from the car park rtn to car park. I did it in 51min6sec.
I then went and did a double cycle class

Friday

Went to the gym about 8:15am & had a go at running on the t'mill. I got 10k done in 49min. I then did weights

I went back later on & did the pm cycle class

Injury has been a bit sore on & off all day

Thursday

In the morning I went to the gym and did 1hr20min on the bike then did a 2k run

Later I went back & did the arvo cycle class

Wednesday

Went to the gym and started off running 2k on the t'mill in 9:35. Hamstring/glute was great. Again could feel the difference but no pain at all. Might had been different story if I went for 10k.
I then did strength wotk then a double cycle class

In the arvo I did another cycle class

Tuesday

First up did a 30.5km ride from Terrigal to The Entrance & back. Felt good in this. Can still feel the diference in the 2 glutes/hamstrings but the injured one (left)was just "different" not painful. I did this ride 6min faster than I've done in 57min23sec. Thats a bit over 31km/hr so I rapt with that!

Later I went back into the gym & ran 2k on the t'mill which felt good then did strength work with the swiss ball then did a cycle class

Sundays long ride

Was waiting for it to get some light. Wish daylight savings would hurry up & end!
Around 6:40am I set out from WoyWoy & rode up the F3 to Lake Munmorah then to the Entrance where I stopped fr a cherryripe & a 600ml bottle of coke, then on my way to Terrigal then along Terrigal drive & to Umina then back to WoyWoy. 120km in 4hrs8min. Just a tad under 29km/hr. I did take my time at the start. Injury went through stages of feeling good & stages of feeling tight. After I stopped at The Entrance it was feeling pretty good.
Good news I felt good in the hammy for the rest of the day

Sat

Went to the gym and did a double cycle class

Friday

Shoulder alot better. Went to the gym in the morning & did 1hr20min on the bike.

In the arvo I did the cycle class

Thursday

Shoulder wasn't feeling too bad. Just went to the gym & did 1hr on the bike

Wednesday & that damn shoulder!

All I managed to do was quite a big ocean swim. 54min into a 60min swim out at Terrigal (haven end) my right shoulder decided to dislocate AGAIN! I was stuck out there in my wetsuit & no other swimmers around at the time. I tried to pop it back in while I was out there but it wouldn't budge. I very slowly made my way back to the haven beach tring to pop it back in on the way. God damn painful I was screaming in some stages. Took about 10min to get into shore & straight away these other swimmers came to my aid. They heard me screaming but since I didn't answer they thought I must've been ok. I got them to get my phone out of my car & I rang Dad. He came & we were about to leave for the hospital but after going over the first speed hump I told him to rings the ambo's. The pain was intense!
The paramedic got there in about 10min & I didn't have to get taken to hospital. He just gave me the green whistle thing to take the pain away but that didn't work so he gave me a shot of morphine.
Another off duty ambo was walking his dog & stopped to give him a hand. They had to lie me down on the bench, move my arm this way & that way then it slid back in there.
One of the most painful things I've gone through in a long long long time!
Have decided to get surgery on it to fix it for good.
Went to dr's then went for x-ray which I pick up tomorrow. In a couple of weeks I get ultrasound on it then see a specalist then go on the waiting list for surgery. It's going to take some time befor I get it done so I guess I'll just have to lay off the swimming until then. No way in hell I'm risking going through that again.
Good news is my leg injury feels great today. This force rest will do it wonders I think

Tuesday

Injury was pretty sore all day yesterday. Feels like it's taken a step backwards. I think I might had pushed it too hard last week with the running.

I did a 6:15am cycle class then made my way to Terrigal beach and swam for just under 2k in 37min. (1.74k by mapmyrun)Saw 2 stingrays & plenty of fish over near the haven end.
Water was much colder than it's been. I was intending on going longer but was starting to freeze out there. Could be time to get the wetsuit out

In the arvo I did the 5:30pm cycle class

OMG! I did an ocean race!!!!

After getting home about 11pm last night from driving back from Canberra & doing 9 massages there yesterday I wasn't too sure if I'd be up for this race. Alarm woke me up at 6am & 10min later I stumbled out of bed. Thought yep! lets do this bloody thing! The race started at 10am so just after 7am I left home & headed to Caves Beach. Got there about 8am and paid my $40 to swim 1.5km.
Took my bike with me & went for a 15min ride to warmup my muscles then made the walk from Caves Beach to Spoon bay in bare foot, swimmers & holding my goggles & my green swim cap. Bit different than my normal attire that I'm use to for races. Got to the start about 9:40am & had a bit of a swim to get use to the water. It was pretty warm but the surf was rough. At 10:12am we lined up on the beach for a sprint to the water. Then it was puch & shove, getting kicked in the head, punching people & all sorts of fun stuff. Was kinda feeling sea sick midway through. Looked at my watch & I'd been swimming 8min. I had no idea where the hell I was I just could see swimmers to my left & swimmers to my right so I figure I was heading in the right direction. People were starting to pass me but I just kept in my own rythem.
Next thing I could see we were heading into the beach & was pretty happy about that!
Got near the shore then had to run/sprint to the finish line. What a strange feeling after all that swimming to get out & run! I feel over, got back up & crossed that line in 31min.
Just happy to ha ve done it!!! yay!!!
I then got on my bike & rode 45min

I really loved the feeling of racing again. Even though I'm not a fast swimmer & have no hope of getting my age place as I do alot with running it felt great out there. I'm ready for another one!

Sat

Had another run this morning 11.5k starting near the yaught club to Weston Park & back. Went trogh stages of feeling tight in the left leg then feeling great. Anyway felt it for the rest of the day. Thinking I should've taken the day off running

Friday & off to Canberra

Left for Canberra early & stopped off at the gym at Campbletown. Got on the t'mill & ran 10k in 48:30. I then swam 1k in the pool.
Then kept on driving & worked for the rest of the day

Thursday

Went down to the haven and ran a little over 6k in 31min. Did 2k on the road then 2k on the grass then about 2.2k on the road again. I could feel the hammy but it eased up as I got into the run. Even though it eased up I could always feel it on each thud that my left leg hit the ground. Still I was happy with that run. I then got straight on the bike intending to ride for 1hr around Terrigal & Nth Avoca riding all the hills. Didn't much into it when it pissed down with rain so I cut that short as it was too slippery on the roads.
Thought that I'm wet enough so swam from the haven over to Terrigal beach in 10:48 then turned around & swam back in 9:48. About 1k all up in swimming in around 20min

Then had to train a client then after that it was to do the 10:30am yoga class

Getting better at long last!

In the morning did a 53k cycle to Norah head and back starting from the haven. Rode easy out then tried to go hard coming back but had quite a strong head wind for most of the way. It's really tough riding into a headwind! It took 55min to do 26.5km so about 28km/hr. When I thought about how strong that wind was I was happy with the ride.
Didn't do bodybalance as my shoulder had a bit of an ache from when it popped out last Sat.
My hamstring is feeling the best it has felt since November! No pain at all in it for the first time! I think that tens machine is doing wonderss. Ive got it on my shoulder as I'm typing this

I had t work tonight so about 3pm I did a 10k run on the t'mill. I could feel the hamstring but it was ok to run on. I started with it set in 5:13 pace for the first k then 5:10 for the second 5:07 3rd km, 5:05 4thkm, then 4:57, 4:55, 4:50, 4:48, 4:43, 4:38 then up to 3:58 for the last k.

Tuesday

In the morning I did a 30.5k ride to the entrance & back in 1hr3min 28km/hr. It took me a while to get into it. Went quite slow at the start

Later did a cycle class

Sun and a long run

Had the tens machine on my leg alot yesterday & it felt quite good this morning.
And I didn't want to put any stress on my shoulder I thought a long slow run might be better than a long bike ride.
I was staying at Woywoy so I ran from there to Blue tounge & back. I just ran 1hr out then turned around. Last time I ran from woywoy for 1hr which was about 3 or 4wks ago I got to Adcock park. This time I made it to Adcock pk in 53:30 so 6min30sec quicker. I did stop a few times & stretched my injury out.
I got bak in 2hrs40sec. 23.8km by mapmyrun so about 5:05k pace which I was really happy with.

I could feel the hamstring tight & sore all day though

Sat and a new ouch!

Got to Mingara pool at 6am and had 3k (60laps) in mind. Was going well until my 52nd tumbleturn & my shoulder dislocated! Was in the pool trying to get the thing back in & thinking it's not happening. After about 2min I was going to call the life guard over then "clunk" it went back in. What a relief!
Got out of the pool then had to go train a client then do a massage. I still got through those ok but it did ache quite a bit

I then went to the gym & got 8k on the t'mill in 38:39. I started on 6min pace & built it to 4:25k pace

Relxed my shoulder & for the rest of the day

I went & bought a tens machine yesterday & have found it UNREAL!!

Friday

Was on the bike at 6:40am. Did a hilly ride. About 38k in 1hr20min (28km/hr) Rode to Wyoming & back then did a few more hills around Terrigal when I got back. I then ran to the beach & swam about 1.2k to the haven & back. Did a few sorta sprints on the haven beach. Did that in 24:50 then I ran back home again.

Later did 5:30pm cycle class

Thursday

Rode from the haven to the entrance and back. 32k
I then ran 1 lap (400m)of the oval

At 10:30 I did yoga

Wednesday

Went to the gym and 1k on t'mill then a cycle class. After that did body balance

I went in again later and did 5k on t'mill then the cycle class

Tuesday

Went to the gym for the morning cycle class. Then went for a ocean swin. I reckon. I think it was about 2.25km & did that in 48min

As I has to work tonight I went back into the gym a little bit later & did 20min on the bike then 5k run in 27min

Hammie was much better than it's been for a while but still can't stride out

Monday...new shoes

My new Mizuno elixer's came today. Also ordered Mizuno spikes for when I get back to the track. Got both pairs for only $190 delivered.
Managed to get a bit of spare time in the arvo so went to the gym & did the cycle class then did a slow 5k in my new shoes. Felt good but hammie still saying plod along!

Sunday & I get a blow out!

Planned a 100k bike ride. Well I got to 30k into it and got a flat tyre. Had that changed in about 10min & was off again. Got to 47.5k when BANG! My rear tyre had a blow out! Well that was the end of that. I tried to ring Dad to pick me up but no answer so I rang Mum. She came to my rescue! I'd done that 47.5k in 90min so was travelling at 31km/hr. When I got home I went into the gym & got on the t'mill. Managed to get 18km of pretty much pain free running. Did 5k slow in 28min then had a stetch. Then did another 5k in 27:30 then stretched again then another 5k in 25:40 then stretched again then did 3k in just over 15min. I was going to do an extra 2k to make it 20k but could just start to feel the hammie so I stopped. Could feel it doing movement when I'm not running like bending over but it felt great running on the t'mill.

Sat

Just went to the gym & did 1k run then stretched then did 5k run slow pace then 30min on the bike then another 2k easy run

Friday...what a big long day!

Up at 3:50am. In the car & on my to Canberra at 4:18am. Got to Campbeltown gym & did 30min on the bike then swam 1k. Back in the car to Canberra. Rest of the day was spent working then took my girls out at 7:30pm. It's now 10:44pm & I'm bloody tired....BED!!!

Thursday

After I finished training my first client I went straight home & was on the bike by 7:20am. Rode to Toukley & back. Had a great tail wind & got to the roundabout at Toukley/Norah head in 48min. I was just cruzing along. Around 32km/hr for the 26km. Coming back was a different story altogether! Strong head wind the whole way. Took 59min to get back. Around 26km/hr. All up did 52.1km in 1hr 47min. A bit over 29km/hr on average for the ride.

Tonight at 5:30pm I did the cycle class

Early start tomorrow. Up at 4am & off to Canberra. Will stop at Campbletown gym & to a bit on the bike then swim about 1k in the pool there. Just to break the trip up a bit

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