Tues 5th Oct Mingara 2k time trial

Am just did a easy 10k

PM was race night. First ever 2k for me. Managed 6:27

Sunday in Canberra

Did 2 laps of the 15.6k loop on Lake burley Griffin. 31.2km all up. Ran really easy. Plan today was to do easy long run & recover a bit from the heavy km of late. Still got that tight right groin but have my girls this week so will back off this week

Sat trotters Avoca run then 1500m

Ran a moderate pace but comfortable at trotters. 11.5km in this

At 9am I made my way to the track for the 1500m. Went hard and finished in 4:47. Thats only 2sec off a pb! Right groin still tight after 3weeks. Seem to be able to run on it but do need to be careful.
6km all up at the track

Fri

Easy day. Just a 10k easy from Terrigal to Wamberal and back

Later did a cycle class

Thurs and a bouddi run

Got running around 6am. Started at Macs beach and ran to Putty beach & back. Around 22.5km. It's really tough running through there with all the stairs

Did a cycle class at 5:30pm

Wed...recovery runs

AM did easy 15k

PM did easy 10k

Tues and some morning speed work

Left about 7am. Had a last min cancel from a client.
Ran a hard session doing 5min easy warmup then 10x4min hard with a 1min rec jog. After 5 of them I ran easy for 7min then did another 5. Finished with about 3min warmdown. Ran from Terrigal to Forries & back. 14.6km all up in a total time of 1hr4min16sec

At 4:30pm went for an easy 10k from Terrigal to Wamberal and back

Monday

No running, just a cycle class but went pretty hard

Sunday and GNW cp2 to cp4

Was pretty tired as I didn't et home from Canberra until 9pm last night. Got about 6hrs sleep and got up at 4:30am. Left for Congewai at 5:15am and was running about 6:45am. Got on the track and had to fight my way through two plubbers. Felt pretty good through the whole run. Ran and walked the hills. Could see how you could get lost if you wern't careful. All was going great but I missed the basin campsite. I followed the track when I should've went straight ahead. Saw Steve Guest on the track & he kinda helped me where I went wrong. Got to Yarramalong in 5hrs13min just when Charlie got there to pick me up. After he drove me back to the car I drove to cp3 and ran the bit I missed. Took around 35 to do that out & back. So I'm taking it took me 5hrs50min or around that time to do that run today

Sat

5:30am did a lap around Lake burley Griffin plus a bit more to make it 16k. Not long later I did another 3k with a client
19k today

Friday

First up did an easy 15k from Terrigal to Forries & back
I then made my way to Canberra for work. When I finished around 5pm I went for a 16k run around Red hill

Thurs

Good run. Did 20.5km from Terrigal to Kincumber via Kincumber mtn & back. Then stopped for 5min and had an up&go the ran 10km from Terrigal to Wamberal & back
Then to gym where I did foamroller stretching & spent 20min in the steam room

Wed

First up did easy 18k from Terrigal to Forries & back

Later went to the gym & did a moderate to hard 15k on the t'mill

Tuesday 21st sept

First up did easy 13k from Terrigal Forries & back

Went to the track tonight. Did the mile warmup the we did 6x1km with a 400m float
I did those in 3:30, 3:35, 3:32, 3:35, 3:31 & 3:29.
After that we went for easy 30min run

Sun 19th...Cooronbong

Had Charlie 18th last night and was still quite hungover. Had a can of coke 30min before the start. got to 3k and spewed that up. Caught up to Charlie around 5k & we had a battle. He had to stop & spew near the finish so I beat him by about 50sec!
38:10 in 7th spot

Sat 18th...Trotters

Ran a good pace with Charlie & Adam. 11k all up. Groin was fine

Fri 17th sept

Groing much better. Just tight. Did easy 12k from Terrigal to Forries and back

Thurs 16th sept

easy 10k. Groin tight but feeling better.

Later did a cycle class

Wed 15th sept

easy 12k. Still sore groin

Tues 14th

2 runs
Both were easy 10k, slightly strain in right groin

Sunday 12th...GNW Checkpoint 1 to CP 2

Tough run on the return bit. Got swooped by a magpie. Hipflexors got really tight. Mainly the right one
51km in 5hrs

Sat 11th...Avoca steps

Feeling better. Ran pretty hard with Brett Starkey. 14k all up

Fri 10th Sept

Still got cold. Ran easy 10k

Thursday 9th

Ran with a head cold from Terrigal to Kincumber mtn & down the tar road then back again. 20.5km

Wed 8th

First run was easy 15k

Second run was at 6:15pm and did easy 10k

Tues 7th...Central Coast 10k & 1hr champs

Did easy 10k at 6am

Later it was 10000m & 1hr on the track
Felt hard but comfortable. Raced the 10k in 36:48 just slightly holding back until the last lap. I then went really easy for 2 laps & got back on to 4min k pace. Held that for most of the run. With 5min to go I started to go quite hard. Finished the 1hr in 15.643km

Monday 6th Sept

easy 10km

Sat 4th Sept

Ran easy 13.5k from Belmont to Blacksmith and back

Fri 3rd Sept

Started really easy then slightly picked up the pace. 12k in 55:45

Thurs 2nd sept

Went to Canberra and did moderate run around the base of Mt Majura & Mt Ainslie
16.5km in 1:22:00

Wednesday 1st Sept

2 runs
First was easy 11.5k
second was easy 6k

Tues 31st Aug

2 runs....first did repeats of the ring road at the haven 10x550m hard with a 550m recovery 17.5km in this

Later went for easy 8k. Had tight legs

Sun Aug 29th Lake Macquarie half

Good race. Raced without a watch. Went through 10k in 37:45 and finished in 1:21:18

back to blogging!

ok...after some people asking me when I'm going to blog again well I've just been lazy. Been keeping note of what I've done training wise so I'll post it now

Trotter Brooks hill TT

Started with a 2k warmup. Then just went out at a hard pace staying with Baz, Jess, Mick, Adrian for the first 3k. I then decided to back off as I'm doing the Lake Macquarie 1/2 tomorrow. Felt pretty good through the whole run and just wanted a good hit out before tomorrow.
Felt pretty comfy going up Brooks hill. Had to hold myself back going down Terrigal drive as I didn't want sore hammys. Finished with a 2.5k warmdown
Finished in 7th place in 40:30ish

14.5km done today

Friday

Just ran easy from Terrigal to Forries & back. Was pretty tired 13km all up

Thurs

First up did a moderate run from Terrigal to Crackneck and back. 20km

Later I was in the gym & did an easy 6k

Wed 25th

2 runs again. First did easy 10k from Terrigal to Wamberal & back

Later ran on the t'mill doing another easy 10k

Tues 24th

2 runs and the first I did a speed work of intervals. 3x2k with a 1.5k recovery. Ran from Terrigal to Forries & back so 12k in total

Later just did easy 10k

Sun 22nd...GNW CP1

Met Graeme Ridlt & Matt O'shea at 6:15am and we went a pretty easy pace the whole way. We missed the tar road bit. My goal for this was just to get to know the course. Got to the check point and my water bladder broke. Had to run back without water but was ok. The run was great & really suited me. We must've been out there for a little over 6hrs. 41k all up

Sat 21st...trotters & xc

First up did trotters...11.5k

Later id the xc. This was the Frank Callan memorial run so wore board shorts & black socks. This was the first time in awhile I've ran this hard for that long. Managed to get 5th behind Ian & 2 seconds in front of Rob. Finished in 23:47

Fri 20th

Just did an easy 10k from Terrigal to Wamberal & back. Felt good

Thurs 19th...Crackneck

Had a great run this morning. Weather is warming up! Left about 6:30am. Just ran easy pace to Crackneck then turned around and headed back. Legs were good just a tight left hipflexor that I've had since the Canberra 60k.

Wed 18th

Just ran easy 5.5km on the t'mill. Legs felt good...just heavy

Sat 14th....12ft track!

This was the longest I've ever run. We left Nat's place just after 6am. Keith, Nat & myself went in my car & we met Dan who only ran to the Blackrange camping ground & back & Rob who went all the way. We started at the tree. It was a pretty easy slow run down Nellies and after a few km's Dan & Keith had taken off. I just sat back running with Nat & Rob. We got to the swing bridge & it was pretty freaky crossing that. I wasn't about to bother going through the cox's. If it was a race or a boiling hot day I would've. We stoppped for a bite to eat there. I ran pretty much all the hill on the way to Caves house. I would then have a rest a wait for Nat & Rob to get to the top of them. After we crossed the rr I decided to just keep going & meet them both at Caves house. It tok me 6hrs30min to get there. Rob came in about 10min later then Nat in about another 5min. It was then we refilled our water bladders up, had some hot chips & 2 cans of coke, quick toilet stop then 30min later started making our way back.
I just power walked up the hill leading out of Caves house then just ran on my own for the rest of the way. I would only stop just to grab food etc out of my pack & every now and again I would just do a 20-30sec walk. I got to almost the end of the pluvi & I had to turn on my light. Caught up to Keith at about 12k from the finish.
I was feeling pretty good until Nellies Glen. That was the longest 2km of stairs I've ever done!
Got back to the tree about 8:40pm
6hrs30min out 6hrs25min ack with a 30min stop at Caves house. A negative split so I was happy.
Keith came in about 35min later, Rob about 2hrs later & Nat almost 3hrs later

Fri 13th

Just ran easy 10k

Thurs 12th..first run with pack

Just ran with the pack to get a feel of it. Ran 13km from Terrigal to Forries & back.
Took 2lt of water in the pack. No bouncing so it was good

Later about 5pm I did a second run around Terrigal. 7km

20km all up today

Wed 11th

2 runs. First was at 7:30am where I did easy 10k

Later I ran 6@6 easy with Claire in 29:16

21k all up

Tues 10th Aug - some fartlex work

Ran 12k all up. 5min warmup then did 10x 3min hard with a 2min easy jog. Took 55:29

Sunday...City to Surf

Got on the Trotters bus at 5:30am. Then went warmed up at the domain with Ian, Mick, Joel, Mark & a few others. About 8:10am made our way to the start line. I was pretty much up the front. Got to the tunnel in 3min. Was at 10k in 38:45. Finished around 53:30
After that I went & did easy 6k run

Sat in Canberra

Bloody freezing but great for running. -4deg & very frosty! Just did slow easy 10k

Fri 6th Aug....Mittagong

On my way to Canberra so I stopped at Mittagong to do easy 10.5k. Quite cold!

Thurs 5th Aug

Great run up Kincumber mtn from Terrigal and over to the road at the Kincumber end then down that then made my way back. About 20.5km

Wed 5th Aug

2 runs today. First did an easy 10k at 6:30am

Later I went to 6@6. Just doing a tempo run. Started off easy doing the first lap in just under 5min then picked it up just a bit each lap. last lap went hardest in 4:31
Time was 23:44

Tues 3rd Aug

Just ran easy 6k on the t'mill. It was very windy & wet outside. Legs felt pretty good. Happy with the recovery from Bush Capital

Sat 31st July Bush Capital 60k

What a race! This was the longest I have ever run in my life. I did the 10k last yr and was the first male to finish. This race I wasn't too sure what to expect & what I had been told there wern't many massive hills to worry about.....ahem......well I guess a course change can change that. I just ran my own race but did notice I was closing in on 1st & 2nd & by the turn around about 33.5k I was 200m behind Damien & almost caught up to the 18yr old 2nd guy. Still feeling pretty good I caught 2nd soon after & thought I might get Damien. By the time I got to 50k I then really sowed down. Legs went lead I could only manage a shuffle. 4k to go Dave Baldwin caught me & just flew past. By now I just wanted to finish this thing. I think the last 2k was the longest 2k of my life! Made it to the end in 5hrs8min feeling like death!

Fri 30th July

Easy 10k

Thurs 29th July

Easy 10k

Wed 28th July

Ran hilly 16k

Tues 27th July

Did 12k doing 7x2min hard with a 3min rec. Was going to do 10 repeats but got bad blister on my foot

Sun 25th July

Ran to Intersection and back in 1hr41min. Ankle was stiff but ok once I warmed up

Sat trotters..Matcham

Ran from home to trotters so 17k all up. Did roll my ankle pretty bad but came good

Fri 23rd July

Easy 10k

Thurs 22nd July

Easy run 10k. Felt good but tiht ITB

Sunday,,,Hunter Valley Marathon

Got up at 4am. Had 3 slices of toast with Jam & a coffee then went with Nat around 4:45am. We got there about 6:10am. Had a toilet stop then we just fluffed around in the foggy cold until we started.
There were 4 of us together at the 1k mark. Did that km in 4:02 so I let the 3 go & sat back abit. I wanted to do around 4:05 to 4:15 pace. I felt great for pretty much the whole run. Went through 1/2way in 87:28. I kept 4th spot until 30k then was in 3rd place. I knew I couldn't catch the guy in 2nd so just wanted to hold the guy behind me off. I knew he was dying. I started to feel stuffed around 37km at the end of the hill before we cross the road. I still felt ok though and was still holding onto 4:15pace. Not sure what happened but as soon as I got to 39km it all got really tough! This bit is on a dirt path up a slight incline. I got to 41km & my pace had slowed to about 4:40ish. I was coming into the finish & about 50m from the line I saw the guy just behind me. I could hear Charlie & Ken Hickson yelling that he was there. I sprinted that last 50m as hard as I could. I came so close to falling about 10m rom the finish line. Anyway held him off and got 3rd in 3:01:18

Sat

Ran with trotters and was spose to be the round drive. Since I'm doing the marathon tomorrow I only wanted to run really easy. We got to Avoca lake & the crossing was open so I ran with Jason along the beach to Charles Kay then to Terrigal dve & back to Terrigal. Then ran easy home.
I spent the rest of the day driving my girls to Canberra. Saw a client there & ran 4.5km with him then drove back to Sydney to Nat's place then we made our way to my place. Long day!

Friday

Just an easy 10k from Terrigal to Wamberal & back

Thursday

Just ran easy from Terrigal to Forries & back. 12k done. Could feel the leg but it managed ok

Wednesday

Raining this morning so I went to the gym and did intervals of 1k moderate then 1k easy. Got 5x1k moderate done. 10k all up

Tues

Ran easy 10.5km from the Haven to Wamberal & back

Sunday 11th July

Ran 1hr on the road as it was dark then got on the trails at Stromlo and ran for just over another hr

Sat 10th July

Did easy 11k on lake Burley Griffin

Then a bit later I ran another 6k with a client

Both runs were done easy pace

Friday July 9th

On my way to Canberra I stopped at Campbeltown gym & did a moderate 10k in 46:28 on the treadmill

Thurs 8th July

Easy 10 on treadmill as it was raining in 47:40

Wed july 7th

Easy 12k from Terrigal to Forries & back
Leg felt pretty good

Tuesday

Did 2 runs. First just an easy 8k from Terrigal to Wamberal & back

Tonight I did the 5000m on the track. A 3k warmup then did 18:00 for the 5k then a 2k warmdown

Sunday Goldcoast marathon

All went as planned. Got up just after 5am but woke up much earlier. Had 3 slices of toast with Jam and a coffee. We walked over to the start about 2.5k and dropped or bags at the SMC tent. Paced Nat spot on 23:xx for about every 5k to the 40k then she slowed just a bit. Wanted between 3:20 & 3:25 and finished with 3:21:10
Then back to hotel for beer & rest legs in the pool then to surfclub where we had a great night!

Sat in Goldcoast

Ran easy 8.7k around Surfers on my own

Friday

Just ran an easy 11.5k with Nat

Thursday

Felt ok running this morning. Still tight butt/leg & did stop to stretch it a couple of times. Ran from Terrigal to Erina then on the base of Kincumber mtn and back to Terrigal
16.5km all up
Just ran easy

Go to Sydney tonight & fly to Goldcoast tomorrow

Wednesday

Ran an easy 12.5k. Stopped for a quick glute stretch twice

Tuesday

Just ran an easy 12k

Sunday...Woodford to Glenbrook

Ran this as a pacer for Suzy. Drove to her place at Ourimbah and ledt there a bit abter 6am. We got the train from Glenbrook and got to the start just before 9am. It was quite cold. Everything was going great and we were on track for a 1:55 finish until the last 7km. It was then that Suzy started to hit the wall. After a struggle we made it to the end in 2:06

Sat

Didn't want to do trotters time trial so just set off for a 11.5k easy run

Friday

Pretty easy 10k run done at 6:15am

Later had a massage on hamstring, glutes, lower back & psoas...pretty painful!

Thursday

Bit of a long run. Ran 19.5k from Terrigal to Matcham to Wamberal then back to Terrigal. Quite tight in both hip flexors and the injured leg

Wednesday

Just ran easy 10k in the morning

Mid morning did bodybalance

Arvo did a cycle class

Tuesday

It was raining this morning and I really didn't feel like getting wet. Just ran a very easy 10k on the t'mill at the gym

Monday

Just went to gym and did a hard 20min on the bike

Sunday....bay to bay and a PW!

Well a personal worst for me today, but still pretty happy. Picked Alan, Jenny & some other guy up at the finish and drove to WoyWoy. Got a great warmup in doing about 4.5km. Legs & the injury I've had felt great. No pain anywhere. Started thinking I might do a fast time. The start was pretty quick and I just sat on a comfortable pace for the first couple of km's. Was running with Jess (who ended up winning the female) until 4km. Thats when I started to have trouble with my asthma.
By 6km I was on struggle street but was able to still hold a decent pace. Got to 8km and my injury was just starting to flare up but it wasn't too bad. Wasn't wearing a watch so didn't know how I was going time wise.
Got to the 10k & heard 38:15 and knew I was going pretty crap then. I wanted to go through in about 37:20.
Ended up finishing in 46:10. Thats my worst time by 7sec. My best was in 2006 when I did 44:10. I'll get that next yr.

After the race I ran back to get my car.

Still happy with the day.
Got about 29km done all up

Sat

Trotters run this morning. Big mix of road and trails
Map my run had it as 14.5km. Leg was good but could feel it on the hills on the trails. Just ran easy though

Friday and 2 runs!

First run just did an easy 10k and leg was fantastic

I then went to Sydney and met Nat and did another easy 10k from her house and along the M7 and back

Before that I went to the gym & did 30min on the bike

Thursday

Ran a hilly/flat 14k. Felt pretty good. Took it really easy on the hills

At 10:30am did yoga

Wed

Just another easy 10k. Hammy was tight but felt good

Tuesday

Did an easy 10k in the morning then went to gym and did 1hr on the bike

Then had a massage

I've decided not to do any track/speedwork through the week and just use races on weekends as speedwork until my leg is all better again

Monday

Just ran easy 6k then did a cycle class

Sunday long run

Met Adam Jordan at Ourimbah at 7am. Charles Berry was the only other one to turn up.
We all ran together until the hill then Charles backed off. Adam & myself just ran a very easy pace to the intersection & back. I really felt it on the hills. Think the cold weather is causing that. My hands didn't warm up for the whole run. We finished in 1hr51min so it was quite slow. My injury/hamstring was pretty good running at the pace we did but could still feel it
All up just under 21km.
But like I always say....running out at ourimbah doing that run is equal to about 24km

Sat

Started the morning with trotters. Cold morning too. This was Gerry's run. About 11k all up. I ran with the fromt group until we got to Charles Kay then I backed off. Leg was getting tight, and also have the xc in the arvo

The xc was the same as the last one I did out at Warnervale. 6.2km. This time it was a bit more muddy and quite slippery in parts. Last time I did this I finished in 24:00. This time I finished in 23:26. Leg was pretty tight & sore for most of the run. Was good in the warmup & warmdown though

Friday

Did the 6am cycle class then ran 7k on the t'mill

Thursday

Started with an easy 6k running from Erina along the entrance rd then did an hour on the bike in the gym. Cold this morning!