long long 69km run

Big run today

Had to work in Sydney last night and didn't get home until 11:45pm and got to bed about 12:30am. So it was tough to get up at 5ish to do this run
This is my last long run before Narrabeen and wanted to do around 5:20km pace.

Got running about 6:15am from Terrigal surf club. Wasn't too sure what pace I was running but felt good. Got to The Entrance in 80min but my left toe was rubbing on my shoe. Decided to go to coles & see if they had blister blocks. No luck so I bought advanced healing band aids. Worst $7 I've spent! Didn't do a thing. Decided to just run and hope it doesn't get to painful. The pain just went away after a while so that was good. Was still feeling great until about 35k and then noticed thing getting heavy. I walked every hour for about 1min and was drinking every 20min and eating jelly beans every 2hrs. By the time I got to Wyong about 46km I started to drink every 10min and do 1min walking every 30 or 40min. Stopped at a servo about 50k and with my last $3 bout a 600ml bottle of coke. Next stage of hardness came about 60k. Just plodded along until the end!

Finished 69km in 6hrs12min (5:23km pace) really really happy with it.
As soon as I stopped I found it hard to move. Took 10min to get my shoes off & WOW! Blood all over my socks & foot. 20min later I limped to the beach to stand in the cold water for 10min then limped back to the car. Legs were just aching but that to be expected.

A bit later I went to the gym just to use the steamroom

So that a good training day I reckon. Will run again hoping by Thurs. I'll only run when I feel I can

No injury pain in legs as write this just tired legs

Trotters pony club 14.1km

Didn't push it too hard today. Felt good. I like this run.
After that we had the xmas party

Fri

Had to be at Bondi beach by 8:30am so I left home around 4:30am to get a run in before I started. Got to Centennial Park about 5:45am & ran 4laps a an easy pace. I reckon 11.5k done.

In the Arvo I met up with Nat and we ran about 12k easy from her place along the M7 & back

Thursday

Just a quick 10k done in the gym on the t'mill. Had to rush off down to Sydney to massage Sth syd

Wed

Got up early & got to the gym at 6am to do 1hr on the bike. Steamroom for 5min then home for FOOD!

Around 5:15pm I did a run just running around the streets of Green point. Started from Erina Leagues. 12.4km in about 1hr

Tues

Started off the morning by doing the 6:15am cycle class. Went pretty hard. Legs felt good. Jumped in the steam room for 10min after that

Went to the track but had to do my own thing as I had a client at 7pm. Started off by doing 11k around 5min km pace. Felt good in that. I then did 5x1km repeats with a 400m recovery.
Km times were 3:55, 3:44, 3:35, 3:35 & 3:31. Did a 2km warmdown

Around 20km all up tonight

Mon

No running but I did do a cycle class at 5:30pm. This was more just to spin the legs a bit

Sun and around the bay again

Felt good for the first 2k then groin and hammies were getting tight. I didn't push it as hard as last week. Got to Empire bay and found a tap so got a drink there. Next drink was 3k past WoyWoy then again when I finished. Quite hot & humid again today. Finished the run in the same time as last week in 3:07. Not bad I guess as I wasn't going as hard. Legs were really stiff & tight when I finished. About the same as last week but they seemed to ease up a bit as the day went on

Sat

6am run with the trotters. It was Marg bender's run. 11k. There were a bunch of about 6 or 7 of us running quite easy for most of the run. Greg Love, Mark Dunlop, Ian, Adrian, Thomas & some other I've never seen before. With 3k to go the guy I've never seen before & myself started to pick the pace up quite a bit. I think we would've got to around 3:45 pace. Just before the last hill back to Terrigal I backed off as I'd had enough of this little race by then. No idea how long the run took. I went straight in for a swim. Water was damn icy! I swam out to goldy and back. After trotters I made my way to the gym to do the 8:45am cycle class then spent some time in the steam room.
Felt pretty good today

Fri

What a great day! Just felt good today. Got out the door at 6:30am for a hot & humid 10k run. Just took it easy but again had no pain in the dreaded groin. Think i'm almost mended. I can feel pain throughout the day if I do certain movments but nothing at all compared to how it has been.

At 5:30pm did a cycle class & spent 10min in the steam room

Thurs

Ran a 15k at around 5:45am from Terrigal to Forries & back. My groin had no pain at all!

Later I did pilates then at 5:30pm I did a cycle class for an hour then in the steam room for 10min

Wed and got my six foot entry in!

Did an easy 10k in after I finished training a client at 7:45am. Ran from the Haven to Wamberal and back. Then made my way home to get on the computer to enter 6ft by 9am. Had trouble getting on the site but around 9:08am luck came my way! Entry in & money taken....phew!

At 3pm I went to the gym & did easy 50min on the bike & 10min stretching in the steam room. Then back to work

Tues..Central Coast 1mile

No running in the morning. I went to the gym & did 50min on the bike at a moderate pace then got in the steam room for a bit

Tonight I got to Mingara for the 1mile. Not much speed in these ultra legs yet:) Did Hansens rd (6km) a a warm up then about another 2k on the track. We got racing at 6:30pm. Groin was goo through the race but could feel it a bit after. I know I went through the first lap in 74 but then it dropped down to around 80sec. Was feeling good and think I could've gone harder & faster. Pushed the last lap hard though. Managed to come 4th in 5:19. Mark won in 4:29 then Angus 4:31 then Sho in 5:05.

Stopped on the way home and got some ice then had an ice bath when I got home

Fri, Sat, Sun & Mon

Very busy weekend! It started on Friday. Drove to Canberra but stopped at Campbeltown gym to run 10k. Then it was off to Canberra for work

Sat I got out running on Lake Burley Griffin running the 15.6km loop. The rest of the day was massaging from 8am to 4pm then driving back to Terrigal.

Sunday I got up and ran "around the bay" Didn't take a watch with me but started the stopwatch and left it in the car. Both hipflexors were really tight. It did ease up as I got further in the run. By the time I got to WoyWoy I was dying for a drink. With 9k to go I saw a bubbler so I stopped there for about 2min and guzzled a shit load of water! Got back to the car and my time was 3hrs7min or 4:55/km. For the rest of the day my right groin was sore & didn't ease up at all

And today being a Monday I had a day off from exercise. Woke up and no pain!....thank goodness for that

Entry in for Narrabeen allnighter!

So I committed to it. Paid my $60 and entered. If all goes to plan I'd like to have a crack at the Aust road record. It's 138km over the 12hrs. If I don't get it then as close as possible would be great. I think it's achievable as it's 5:13/km. Will just see how I go.



Today I just ran easy 12km from Terrigal to Forries and back. Legs felt food with no pain but they just felt heavy. Right groin is really coming along good now. Still gets that tight feeling on the run though

In the arvo I went to the gym and did 2k on the rower, 20min of foam roller work then 10min in the steam room

Wed and fresh legs!

Up early for work then as it was pissing down I ran on the t'mill again. 10k easy.

Had to go to Homebush to massage the bulldogs for the day. Finished there about 4pm and drove back to the gym to do the 5:30pm cycle class. Then got in the steam room for 10min

Legs felt great today

It Tuesday and I think I've recovered

Quiet day work wise so I was lucky enough to have a sleep in.
It was raining and I didn't want to push my groin niggle too much so I headed off to the gym and ran 10km in 44min44sec. Groin was good but just tight.

Later in the arvo I ventured back to the gym but this time I did 50min on the bike. Went quite hard. Then got on the foam roller then into the steam room

Sunday at The Entrance

Got up pretty early as I wanted to get over to film the runners finishing both the 10k & the 1/2 as well as fitting in my long run beforehand. Got to The Entrance about 5:30am & was running at 5:45am. Just ran comfortable. Right groin/adductors still stight but went ok in the run. Stopped a couple of times just to do some quick stretching.
23.5km in 2hrs

Later I went to the gym & did 45min on the foam roller & 15min in the steam room

Sat Terrigal trotters 10k tt

Decided to just run on feel. Did about 2k as a warmup then when we got racing I ran comfortable but still hardish.I was leading for the first km then Adrian ran right on past me which suited me fine as I wanted some to try & chase. I'm not a fan of leading. I stayed about 5seconds behind him until he stopped at 3k mark. DAMN! Now I'm in front on my own. I guess I slowed down a bit then. Got to the turn around & noone was in sight anywhere. Saw Thomas in 2nd spot about 90sec behind me. Slowed again then as I thought I'd win this. About 2km to go my right groin that I had trouble with leading into GNW was getting sore. Slowed down again. Finished in 1st spot in 39:08. I think I could've got 50seconds quicker if I had someone to run with

Post GNW....Getting back into it

Well it's been 2 weeks now since GNW. It's been a tough 2 weeks too. The first week was a struggle mentaly. 2 days later after the race on Monday night my left hip went into a spasm causing pain to put any weight on it. I think it was meant to happen so I would be forced to rest my legs. Spent a good week using the foam roller, steam room, pool & a few ice baths. Sat I went to the gym and did an easy 6km on the t'mill. Felt good in that but legs were quite fatigued.
Sunday I ran 23km from Terrigal to Erina then along Avoca drive and back. Took my time and after 6km I was running ok.
This week has still been tough. Legs still fatigued alot and have been getting tired not long into each run. Tues I did a very light speed session, Wed was a really easy 8km, Thurs did easy 10k and another easy 10 on Fri. Have menatly started to feel better since Thurs