Almost a pb!

AM- was out doing an easy 14k at 5:45am. Just took my time running around Wamberal & Terrigal.

PM- 6@6 tonight. Warmed up by running from Erina. I stopped via the runners shop for about 15min then kept on going. Had a great run tonight. Ran it in 19:19. Thats the best I've done all year & 6sec off my pb. It was also the 3rd fastest time I've ever done.
Thats a big diffence compared to last Saturday at Temora when I had trouble with the breathing.
I was thinking I would do a pretty quick time but I was just hoping to go under 19:40 so this was pretty good

32k done today

Good stuff!

long day today!

I had to go to Sydney today to do my 1st aid refresher. Bloody thing expires tomorrow & the only place I could do it in time was down at Parramatta.
Well instead of missing out on my morning run I left home at 4:30am. Was in Parramatta park by 5:45am & out running 5min later. Ran 3 laps of the park. I'm thinking it's just over 3k each lap. Then I ran all over Nth Parramatta down thrugh Church st. Spotted where I had to go then back to the park for another full lap. Around 17.5k all up.

Went to the gym & had a shower then off to the first aid course.
Got out of there by 5pm. Drove straight to gym at Erina. Got there by 6:30pm.

Then got on the t'mill & after 1k w/up I did 4x 1k
It's hard to do a fast 1k on the t'mill because it takes so long for the thing to get it's speed up

They were done in 3:39, 3:37, 3:35 & 3:31. Finished with a 2k w/down.

Now after all of that I had a client to train at 8pm down the haven...so after a quick trip to Coles I was at the Haven at 7:55pm all ready to go.

So who out there reckons they don't have the time to exercise?
I did do alot & by no means do I suggest for one second that my clients do as much as me...but hey I had to be in a course by 8:30am that went until 5pm. I had to drive from the Central Coast to get there & I had to go to work after & still managed to do 24.5km all up. Some people like to exercise in the mornings & some in the evenings & alot of you work in Sydney doing the same hours I did in the course today. Well I fitted in both...(morning & evening) I'll run again tomorrow & the next day & the next & so on.....all I ask from most of you is to fit in 2 or 3 1hours of exercise a week. You should all do something everyday but hey....is 3hours out of 168hours too much to ask of yourselves to keep yourselves healthy? Man I'm just thinking how many hours some people out there smoke each week!!!!

I get people tell me I do too much but I reckon it's got to be better than smoking, drinking & putting money down the pokies.

Anyway thats my whinge for today.....I don't whinge or whine much but I feel it's healthy to get this out of my head & down on paper...(or computer!)

great weekend away!

These are the weekend I live for! How good is it to travel away with a great bunch of likeminded people & just do what you love!
Well Sat started off by running totters. Ran that quite easy. It was close 14k in that, then around 8am Kerry picked me up & off to Temora we go. In the back seat was Charlie & Josh. We were staying at Young & got there around 1ish (I think). After a bit of a swim we headed out to Temora. We went in the 5km & 1km race. The 5k was off scratch & the 1k was hcp. In the 5k which was the 1st event at around 5:45pm. Well Josh took it out, Charlie came 2nd & I got 3rd. I managed to win $80 for that effort. Josh got $300 & Charlie got $100. It was really a walk over!
After the 2nd lap we were laping people. I really struggled with the breathing. Dont know why but it has happened before....just one of those things.
We were also entered in the 300m....well bugger if I'm gonna race that. We all pulled out of that so the next race was the 1k hcp at close to 8pm. Josh had 34m start, Charlie had 82m start & I had 125m start. There were some other guys who had 200m start. Anyway Josh came 4th, Charlie 5th & the little bugger beat me by around 2 meters & I came 6th. Took home $10 for that effort. All up I made $90 which pretty much paid for the weekend so happy with that!
On our way back to Young we stopped by the yummy Kebab & pizza Shop. Late night running ment late night dinner. Well that was is another story but by the time we left there was pizza all over the place!
28k all up for Saturday

Now that was Saturday....Sunday (today) I woke around 6am & went off for a long 2.5hrs run aroung Young. Josh & Charlie joined me for aound 40min then they headed back to the cabin. I think they did an hour all up. I on the other hand saw almost every bit of Young in the 2.5hrs I was out there. I ran on road, trails, flat & long hills. Loved it all! Got chased by dogs & almost kicked one. There was this MONSTER BLOODY DOG tied to this tin shed & I SHIT MYSELF! I thought he was gonna take the shed down & slaughter me! Anyway all good I made it back alive. Reckon I got just under 30k in run.

After a shower & a feed we headed back to the Central coast. (we had to stop at bakers delight!)

So there you go.....great weekend away

140km ran this week & only 4 weeks until 6ft!

easy friday

I love Fridays.....love easy running which I do on Fridays.
Started the day with an 11k run then a few hours later I did another 6k easy on the t'mill.
Big weekend of running coming up

17k done today

Good run

Was out the door running at 6:30am. Went through a stage of low energy after about 5k that lasted for about 1k then was feeling good. Just had to run through it.
I ran from Wamberal to Erina then up The Entrance rd past Wamberal shops & back home.
Was quite hilly. Around 20k all up.

I just noticed it's on 41/2 weeks away until 6ft. I've set a goal of doing a sub 4:10.

For those of you who read this that don't know what the 6ft track is.....well it's a 45km race through the Blue mtns & by no means what you could call flat!

I'll start to taper for it in a couple of weeks. Hope to get the legs fresh.

Looking forward to this weekend. I'm off to Temora to do these pro races. I'm going in the 1k, 300m & the 5000m.

So there you go 20k more done today

Another Wednesday

Felt really good this morning. Ran an easy 13k

PM I did 6@6. Pretty heavy legs in this but thats ok....I'm doing pleanty of km's. Ran it in 20:15. Was hoping to go under 20min but just didn't have it in me. 13.5k ran tonight

Also did 1hr on the bike at the gym just before lunch.

Ran 26.5k today

Stiff legs & a rainy 3000m

Well today was better than yesterday. Woke up quite sore in the quads & ITB yesterday & was sore for the whole day, but today I was feeling pretty good. Was tender to touch but much better than yesterday.
Went for an easy 10k on the t'mill. Took around 52min or so & was much looser after that. Then got on the roller....arrrrghhhh PAINFUL!
Anyway that was this morning.
PM I did a 3000m race at Mingara. I wasn't too sure how I would go & was quite happy with the end result. Ran it in 10:26. Not bad since I did Megalong on Sunday & a 10k this morning
Now it decided to rain....well more BUCKET DOWN 10min before it started. So again I was really happy with it.

Feeling quite good about this 6ft track!

19k ran today

Megalong!

Had a great sleep.. Woke around 5am & packed the tent up had some cornflakes & headed out to find this place. I love this area!
Must have got there around 6:20 or so.. Saw a few others that I knew not long after.
I wasn't too sure how I would go. I felt great in the legs & that was a shock after doing the 5000m the day before.
I was just hoping to go out easy then pick it up. I was sticking with a bunch of around 7 others then the next thing I knew I was leading. I think I caught the others at the cox's river. I just went straight in.....I love that part! Now I didn't take any water with me so it was great to cool down. Got to the drinks in around 1:57 but had trouble tring to figure out how to connect the tap on it. Found a spout, put that on it...then somehow got it down my gob! Grabed some snakes & jelly beans & headed back.
Man you can get some speed going down those hills!
All going great untill I got over the cox's river then it seemed to get bloody steep......& long!

Still finished back in one piece. My time said 3:43:06

Might have a beer now:)

146.5k run this week

Saturday State 5000m

AM- easy 16k
Later did the 5000m b grade. Still ran alot slower than I wanted but when I think about what I'm training for (6ft track) I was happy with it.
Ran 18:09. Was hoping for 17:40ish

Then headed off to camp in the Bluemtns for the Megavalley tomorrow

25k run today

Friday

Well I was on my way down to Canberra but after leaving Hombush late I decided to camp out near Goulburn.
Went for an 18k jog all over Goulburn.
Felt great in the muscles

Thursday

Ran an easy 11k in the morning thinking I was going to race the 5000m in Hombush that night.
Well the lighting won & they postponed it untill Saturday.

Humid today!

Woke up early for a run. Was running from Terrigal at 5:40am. Just ran easy 13k. Felt good.

Went for a 1k swim around 10am. Now this was much easier than last Friday. One thing for sure, swimming makes you hungry......

Tonight we did 6@6. This time it was a full 6k & a slow 6k at that. I just wasn't in a fast mood so just went hardish. Legs getting heavy from all these km of late.

Ran a long warm up of 5 laps & did a lap warmdown. Finished 2nd behind Charlie in 23:18.
There was so much sweat coming off me when I stopped you would've thought I went for a swim.

Thoughts going through my mind that I might go in this state 5000m tomorrow. I'll go for an easy run in the morning & see how my legs feel. The b grade race is on at 7:45pm & I don't finish work till 5:45pm....could be a rush to get there.
Well if I enter online by 12pm tomorrow I don't have to registar when I get there so I can get there just before it starts & all good...mmmmm....will see tomorrow.

Might not have a computer the next couple of days as I'm off too Canberra Fri & sat for work & plan on going camping down there....then on Sat I;m off to the blue mtns for the Megalong Valley. Will camp down there as well on Sat night.
Will most likley find an internet cafe somewhere & blog it all then.

Well anyway 27km ran all up today

much better today

Well today was a piece of cake compared to Sundays mishap!

I ran an easy 13k this morning. Legs felt good. In fact everything felt good. Was really humid though.
Great warm day too. Got to relax down the beach.

In the afternoon I ran from the Haven to Duffys oval & there we did 6x600m. They were done in 1:56, 1:55, 1:54. Had a break then the next 3 were 1:56, 2:00, 1:57. I really enjoyed my slow jog back to the haven. 13k ran tonight

All up 26k ran today

Hard day of running!

Well it was tough today! I thought I was feeling good too. Anyway I ran the 5000m. Not too sure what happened. I was feeling great for the first 5 laps running each one in around 80, 81. Then all of a sudden it got really hard. I haven't felt like that in a long long time. So with 5 laps done & 7 1/2 to go it was tough!
I finished with a pw of 18:41. I guess these things happen.
I went for my long run after that & even that was tough. Not enjoyable one little bit! But got through it.

The good news is my adductor is feeling 100% again!
27k ran today

120km ran this week

I did a cycle class later on & felt heaps better after that

Country champs

Started this morning with the new flat trotters time trial. A pretty good course. I didn't want to race it as I had a 1500m to do a bit later. I just ran an easy pace. It was still hard though. Came 9th in just under 43min.

Later I did the country 1500m champs at Glendale. Bit of a bugger though as I missed the call & missed the race in my age group. All good though as they let me race in the next age group. Just don't get a time. I ran it in 4:49 so I was pretty happy with that,

Well tomorrow I'm racing the 5000m so looking forward to that.

Adductors feel almost normal again.

Recovery Friday

Ok so I couldn't come to grips with getting on the t'mill....so I just plodded along running a very easy 10k. Took my time. Adductor still tight. Mainly the left one but much better than the last few days.

Also managed to do a 1k swim. Now that almost killed me! Can't believe how weak my swimming is! I'm going to build up on this. At least a 1k weekly swim from now on.

Thursday

Still tight adductors but not as bad as yesterday. Ran a very easy 11k

A few hours later I did 30min on the bike at the gym & an easy 5k on the t'mill.

Also went for a bit of a swim around 6pm. The water was great!

Will just do another easy run on the t'mill tomorrow

tough wednesday!

AM- Did an easy 13k around Wamberal & Terrigal. Tired legs from last night's effort

PM- We did 6@6. Felt very tight in adductors but it eased up as I did my warmup. Ran this all the way with Charlie. We finished in 19:50
Again felt tight in the warmdown.
First bout of soreness like this for the year.

Still happy with this tonight as I didn't think I was going to be able to do a sub 20min

25km done today

Another Tuesday = another HARD training session!

AM - Just an easy 13.5km though Terrigal & Wamberal. Legs felt good

PM - Track session. I joged to Duffy's oval from the Haven as a warmup.
We did 9 x300m. Did first 3 in 51, 53, 56. Had a quick break then the next 3 were 54, 54, 54 another quick break & the last 3 in 53, 54, 54. Then after all of that we did a handicap race of around 300m. This time I did it in 52.
To finish with was 4x60 flat out
Then an easy jog back to the Haven as a warmdown
Around 9k done tonight.
Really happy with this tonight

Did 1hr on the bike in the gym at lunchtime

22.5km done today

Long time on my feet!

Well only 7 weeks away untill 6 foot track. I just ran quite slow at the start which I managed to get running by 5:45am. Ran this in 2:57 but with Crackneck it was quite a challenge!
I ran to The Entrance where I had a quick stop & drenched myself with water...ohhhh it felt gooood! Then when I got back to Shelly beach (just under 2hrs) I drenched myself again & had a drink. Felt pretty good when I finished. I was buggered but still felt ok.
Around 34k done today
Had a great swim & a milkshake!

Later managed to get a cycle class in.

Ran 139km this week