First run was with the trotters. The pony club. Just a little over 14k
Then at 9am did 1mile at Mingara in 5:22.
Went for around a 4k easy run after that then had a crack at the 800. 2:29 in that
23k done today.
Long run tomorrow.
About Me
- bear
- PB'S Six foot track - 4:09 March 08 3000m 9:50 - October 09 5000m 17:25 10k 36:03 - may 2009 1/2 marathon 79:56 marathon 2:54:56
Saturday, January 19, 2008
Thursday, January 17, 2008
Thurs effort
Got running just before 7am. Ran quite easy but felt strong. It was quite windy out there with just a bit of drizzle. I love running in light rain.
This run is quite tough with lots of hills through the bush in the middle of it. In saying that there's lots of flat road as well. Took 1:48 to finish
This run is quite tough with lots of hills through the bush in the middle of it. In saying that there's lots of flat road as well. Took 1:48 to finish
Wednesday, January 16, 2008
6@6
Woke up feeling pretty heavy in the legs from last nights session.
Just ran an easy 12.5k around Wamberal & Terrigal just taking my time. Was feeling pretty good after about 30min
Second run was 6@6.
Did a few laps as a warmup & felt pretty good in that.
Did it fartlex style. I'd run hard then pick an object & run harder then back off just a little bit then do it again.
Anyway came 2nd in 19:36.
Was really happy with it.
I feel I'm running quite well at the moment
Just ran an easy 12.5k around Wamberal & Terrigal just taking my time. Was feeling pretty good after about 30min
Second run was 6@6.
Did a few laps as a warmup & felt pretty good in that.
Did it fartlex style. I'd run hard then pick an object & run harder then back off just a little bit then do it again.
Anyway came 2nd in 19:36.
Was really happy with it.
I feel I'm running quite well at the moment
Tuesday, January 15, 2008
back to the hard work!
2 runs today. First was on a t'mill. Ran 12k in 56min. Damn thats boring stuff. Just did it out of random.
The 2nd run was a flipping tough speed work session!
I ran there as a warm up. Did a heap 0f 250m with a 150m recovery. Did them in 40, 42, 45, 46. Had a rest then 44, 45, 46, 45 then another rest then the last 4 were 47, 45, 46, 45.
Was pretty stuffed at the end. We finished by doing 3x50m flat out. After all that I went for an easy jog to Terrigal then home. About 13k done tonight
25k done for today
The 2nd run was a flipping tough speed work session!
I ran there as a warm up. Did a heap 0f 250m with a 150m recovery. Did them in 40, 42, 45, 46. Had a rest then 44, 45, 46, 45 then another rest then the last 4 were 47, 45, 46, 45.
Was pretty stuffed at the end. We finished by doing 3x50m flat out. After all that I went for an easy jog to Terrigal then home. About 13k done tonight
25k done for today
Sunday, January 13, 2008
Sundays long run
Boy o boy it was hot today!
Got running just after 6. Felt pretty good through this run but I forgot how tough it is. Also forgot about the bloody spider webs! Ran to putty beach then ran back on the road. Around 27.5k all up.
Did a cycle class in the arvo.
Around 115k done this week
Got running just after 6. Felt pretty good through this run but I forgot how tough it is. Also forgot about the bloody spider webs! Ran to putty beach then ran back on the road. Around 27.5k all up.
Did a cycle class in the arvo.
Around 115k done this week
Saturday, January 12, 2008
Lake Burley Griffin
Quite a warm morning in Canberra today. Was out running at 6am around the lake. Ran the Kings ave bridge then all the way around. Took my time for the first 30min then started to pick up the pace. Still went quite easy doing most kms in 4:40.
Ran 21k all up.
Tomorrow's long run day.
Think I"ll run mac's tomorrow & head down to Maitland bay to Putty beach.
Ran 21k all up.
Tomorrow's long run day.
Think I"ll run mac's tomorrow & head down to Maitland bay to Putty beach.
Friday, January 11, 2008
Easy Friday!
Up early & writing this as I'm dropping my girls home today.
Was up running just after 5am
Easy 12k from Belmont to Swansea rtn.
Time for a shower & the big drive to Canberra!
Was up running just after 5am
Easy 12k from Belmont to Swansea rtn.
Time for a shower & the big drive to Canberra!
Thursday
Ran from Belmont to the border of Swansea/Caves beach. Started off easy the just picked up the pace as I went. Ran for 45min then turned around & ran back.
1:27:13 all up. A bit over 17.5k I reckon
1:27:13 all up. A bit over 17.5k I reckon
Wednesday, January 09, 2008
Tuesday
Just an easy 12k from from the Haven to Wamberal & back.
Felt good. Bit heavy in the legs from Sunday but still felt good!
Felt good. Bit heavy in the legs from Sunday but still felt good!
Sunday, January 06, 2008
around the bay
What a great run today! There were maybe 30 or so runners & it was great running weather.
We got started at 5am which was early but good. I was running with Carl who was on a mission for around 16k then let him go. We had a great pace but I wasn't really in race mode & decided at the start I was going to stop quickly at each drink stop which I did. Carl on the other hand flew through the drink stops!
When I saw he wasn't even stopping at the spice girl stop I knew he ment business so I just went off on my own & let him go.
Legs were feeling great but were getting quite tight at WoyWoy. But still finished 2nd in 2:48ish. Not bad for a 38k long Sunday run.
Last year I did it in 2:57 so much quicker this yr.
Enjoyed the bbq breakfast afterwards.
We got started at 5am which was early but good. I was running with Carl who was on a mission for around 16k then let him go. We had a great pace but I wasn't really in race mode & decided at the start I was going to stop quickly at each drink stop which I did. Carl on the other hand flew through the drink stops!
When I saw he wasn't even stopping at the spice girl stop I knew he ment business so I just went off on my own & let him go.
Legs were feeling great but were getting quite tight at WoyWoy. But still finished 2nd in 2:48ish. Not bad for a 38k long Sunday run.
Last year I did it in 2:57 so much quicker this yr.
Enjoyed the bbq breakfast afterwards.
Saturday, January 05, 2008
Yesterday (Friday) I did an easy 12k around Terrigal. Was feeling clogged up in the head & was thinking I was getting a cold.
Today woke up feeling much better. Did 2 runs today. The first was at 6am with the trotters. We ran around nth Avoca lake then over to Duffy's rd then on the other side of Terrigal dve then finished strong back at Terrigal beach.
The 2nd was a 3000m race at Mingara. That was at 9am. Now I wasn't feeling like I was going to go any good but managed to do 10:21. I tried to do each lap at 1:21 but just couldn't do it. The last time I ran a 3000m I did it in 10:15 so a bit slower today....but hey it is the holiday season!
I almost did the 800m but remembered I'm doing around the bay tomorrow so thought I'd better not.
Anyway just over 19k all up today. Looking foward to this 38k tomorrow!
Today woke up feeling much better. Did 2 runs today. The first was at 6am with the trotters. We ran around nth Avoca lake then over to Duffy's rd then on the other side of Terrigal dve then finished strong back at Terrigal beach.
The 2nd was a 3000m race at Mingara. That was at 9am. Now I wasn't feeling like I was going to go any good but managed to do 10:21. I tried to do each lap at 1:21 but just couldn't do it. The last time I ran a 3000m I did it in 10:15 so a bit slower today....but hey it is the holiday season!
I almost did the 800m but remembered I'm doing around the bay tomorrow so thought I'd better not.
Anyway just over 19k all up today. Looking foward to this 38k tomorrow!
Thursday, January 03, 2008
Another slow easy run
Felt pretty tired this morning. Took about 40min before I could get into the swing of things. Still felt great with no injury pain!
You can see below where I ran. Forgot to turn stopwatch on but took just over an hour. I pretty much just went out the door & just started running. I had no idea where I was going to go. Just wanted to run for an hour. This course is pretty hilly. As a matter of fact if I head nth I am going to run hills. On the other hand if I head sth I'll do a flat run. For some reason I manage to pisk the flat choice most of the time.
Well I guess thats the bonus of running here than the central coast....if I want to run a long flat course I can. It's pretty hard to do that in Terrigal.
You can see below where I ran. Forgot to turn stopwatch on but took just over an hour. I pretty much just went out the door & just started running. I had no idea where I was going to go. Just wanted to run for an hour. This course is pretty hilly. As a matter of fact if I head nth I am going to run hills. On the other hand if I head sth I'll do a flat run. For some reason I manage to pisk the flat choice most of the time.
Well I guess thats the bonus of running here than the central coast....if I want to run a long flat course I can. It's pretty hard to do that in Terrigal.
Wednesday, January 02, 2008
Tuesday, January 01, 2008
new yr eve
Well last run for 2007!
I normally have mondays off but wanted to do one last run.
Ran from Redhead beach to Blacksmith beach then back. Around 20.5k all up. Ran there in 1hr but took about an extra 3min to run back.
Legs were pretty stuffed by the end
I normally have mondays off but wanted to do one last run.
Ran from Redhead beach to Blacksmith beach then back. Around 20.5k all up. Ran there in 1hr but took about an extra 3min to run back.
Legs were pretty stuffed by the end
Sunday, December 30, 2007
Been a loooong time since I posted!
Like I said before I get really lazy when it comes to doing these sort of things. Let's see how long I last blogging this time. Have done quite a bit of running since I last posted & feel I'm the fittest Ive been in a while.
Managed to run every day this week. Even got a longish run in on xmas morn.
I'm staying up at Belmont for a few weeks so doing most of my runs around there.
Did Caves beach to Catho then to Swansea then back to Caves beach this morning.
Bit over 21k all up. Ran late as I wanted a sleep in so got started around 10ish. Damn it was flipping hot. So that made it a tough run. But I did it! Finished run on the beach then went straight in for a swim.
Will try to run again tomorrow
Managed to run every day this week. Even got a longish run in on xmas morn.
I'm staying up at Belmont for a few weeks so doing most of my runs around there.
Did Caves beach to Catho then to Swansea then back to Caves beach this morning.
Bit over 21k all up. Ran late as I wanted a sleep in so got started around 10ish. Damn it was flipping hot. So that made it a tough run. But I did it! Finished run on the beach then went straight in for a swim.
Will try to run again tomorrow
Monday, June 11, 2007
windy wet week of running!
Well I know now why the treadmill got invented. The wild winds that went on from Thursday was just madness! I ran on the treadmill Thursday & Friday. There was no way in hell I was gonna venture out there! From 7am Friday we had no power. We still had no power when I left for Sth West Rocks on Saturday. I believe it went back on last night. (Sunday)
I was in bed Friday night thinking my windows were going to shatter. I've never seen anything like it before.
I don't know how it happened but it all calmed down for the Trotters run. The weather gods always look after the trotters!
We were ment to run to Avoca but as soon as we got to the beach there was no way we were going to get across the chanel. On our way back to Terrigal the sun was coming up & we could see all the mess that the wind & rain left. There was this massive tree spread right across the road. We had to run into someones front yard & garden to get around it.
My neighbours fence was blown away, signs were scatted....just crazy!
Anyway I couldn't wait to get away. Mid morning I had my car packed & I headed up to Sth West Rocks for a great weekend!
As soon as I got nth of Newcastle the weather was great.
I camped with Kerry & Charlie & relaxed Sat night with a couple of beers.
Woke up around 5am & had a bite to eat then put my rego in around 6:45.
The 1/2 started at 7:30 & I was going pretty good until just after the 5k. I the followed the footpath but I was ment to go on the road up this little street. I then came to an intersection with a footbridge & had no idea if I go over the footbridge or on the path. I chose the footbridge then I soon found out I'm going the wrong way! I turned around went along the footpath then around the carpark with the caravan park next to me. Damn I was lost! I managed to see the volenteers next to the pub in the main street & I was back on track! I was pretty buggered after all this & found it hard to get my pace back on track.
Anyway the rest was all good. I was still leading at 10k. After the turn around I saw the 2nd guy not too far away & knew I wasn't going to hold him off. I kept that lead untill about 14k. I thought I must hold 2nd place so thats what I did.
Finished 83:06 but reckon I lost over 2min getting lost & my k times went from 3:35-3:45ish to close to 3:50-4min after I got lost.
Anyway I was still happy with it all & had a great weekend.
Later that night we headed off to the club for dinner & to my wonderful suprise it was ALL YOU CAN EAT!
Woke up feeling quite good today & just took my time going home.
To finish it all off WE HAVE POWER AGAIN!! WooHoo!!
I was in bed Friday night thinking my windows were going to shatter. I've never seen anything like it before.
I don't know how it happened but it all calmed down for the Trotters run. The weather gods always look after the trotters!
We were ment to run to Avoca but as soon as we got to the beach there was no way we were going to get across the chanel. On our way back to Terrigal the sun was coming up & we could see all the mess that the wind & rain left. There was this massive tree spread right across the road. We had to run into someones front yard & garden to get around it.
My neighbours fence was blown away, signs were scatted....just crazy!
Anyway I couldn't wait to get away. Mid morning I had my car packed & I headed up to Sth West Rocks for a great weekend!
As soon as I got nth of Newcastle the weather was great.
I camped with Kerry & Charlie & relaxed Sat night with a couple of beers.
Woke up around 5am & had a bite to eat then put my rego in around 6:45.
The 1/2 started at 7:30 & I was going pretty good until just after the 5k. I the followed the footpath but I was ment to go on the road up this little street. I then came to an intersection with a footbridge & had no idea if I go over the footbridge or on the path. I chose the footbridge then I soon found out I'm going the wrong way! I turned around went along the footpath then around the carpark with the caravan park next to me. Damn I was lost! I managed to see the volenteers next to the pub in the main street & I was back on track! I was pretty buggered after all this & found it hard to get my pace back on track.
Anyway the rest was all good. I was still leading at 10k. After the turn around I saw the 2nd guy not too far away & knew I wasn't going to hold him off. I kept that lead untill about 14k. I thought I must hold 2nd place so thats what I did.
Finished 83:06 but reckon I lost over 2min getting lost & my k times went from 3:35-3:45ish to close to 3:50-4min after I got lost.
Anyway I was still happy with it all & had a great weekend.
Later that night we headed off to the club for dinner & to my wonderful suprise it was ALL YOU CAN EAT!
Woke up feeling quite good today & just took my time going home.
To finish it all off WE HAVE POWER AGAIN!! WooHoo!!
Sunday, June 03, 2007
Big running weekend!
Well here I am watching shrek 2 having a beer & writing this after a massive weekend of running!
I've run 160km in total this week & no doubt this coming week will be similar. A few km less. Then I start to taper for GoldCoast.
When I look back to April I couldn't even run for 10sec as I had busted ribs, now I'm pulling off 120km-160km a week & feeling quite good. Heavy legs but still good!
This weekend started with 10.5k trotters going over ever bloody hill in Terrigal!
In the arvo I went to the cross country relays & ran in the open & 35+. It was the same race. I did the 1st leg on one then the last leg on the other. 1st leg was around 14:33 & 2nd was around 14:45.
Then I go stuff my face at sizzler!
Today was the biggest running day I've done in awhile. It started with the MS 8k at 8am. Got 8th in 30:09. Charlie got 6th.
Then I went to Centinnal park where I did 3 laps then ran to Bronte to Bondi to Randwick then all around Moore Park then back to centinnal park where I did another lap. That was 3hr in total.
So ran about 45k today & feel quite good.
I know I'm gonna go great at Gold Coast!
I've run 160km in total this week & no doubt this coming week will be similar. A few km less. Then I start to taper for GoldCoast.
When I look back to April I couldn't even run for 10sec as I had busted ribs, now I'm pulling off 120km-160km a week & feeling quite good. Heavy legs but still good!
This weekend started with 10.5k trotters going over ever bloody hill in Terrigal!
In the arvo I went to the cross country relays & ran in the open & 35+. It was the same race. I did the 1st leg on one then the last leg on the other. 1st leg was around 14:33 & 2nd was around 14:45.
Then I go stuff my face at sizzler!
Today was the biggest running day I've done in awhile. It started with the MS 8k at 8am. Got 8th in 30:09. Charlie got 6th.
Then I went to Centinnal park where I did 3 laps then ran to Bronte to Bondi to Randwick then all around Moore Park then back to centinnal park where I did another lap. That was 3hr in total.
So ran about 45k today & feel quite good.
I know I'm gonna go great at Gold Coast!
Friday, June 01, 2007
magic!
Well again I've been lazy with this blogging thing but my running is going great!
I've done the Sydney 1/2 (84:01), Trotters 10k TT (38:24) & the Blacktown 10k (36:22) since the Canberra 1/2. I'm going in the cross country relays tomorrow & I'm going to have a shot at the MS 8k this Sunday.
I can finally feel my fitness getting back to where it used to be.
I've been putting in some big km of late getting ready for the Gold Coast marathon. I must get a sub 2:55 this year. I know I'm fit enough for a sub 2:53.
I have also recieved a preferred start for the city to surf (thank god!)
Anyway it's cold & I 'm getting writers cramp!
I've done the Sydney 1/2 (84:01), Trotters 10k TT (38:24) & the Blacktown 10k (36:22) since the Canberra 1/2. I'm going in the cross country relays tomorrow & I'm going to have a shot at the MS 8k this Sunday.
I can finally feel my fitness getting back to where it used to be.
I've been putting in some big km of late getting ready for the Gold Coast marathon. I must get a sub 2:55 this year. I know I'm fit enough for a sub 2:53.
I have also recieved a preferred start for the city to surf (thank god!)
Anyway it's cold & I 'm getting writers cramp!
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