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