Canberra 1/2 weekend

What a big weekend! Pretty tired now though.

I went to Canberra on Friday & went straight to my massage. Boy did my back need it! I tell you what if you ever stuff your ribs up you will know how tight those back muscles get.
Anyway had a rough night sleep friday, woke up early saturday then went for an easy 10.5km run on lake burley griffin. Canberra's stating to get cold but it's great weather for running there. This is the BEST time to visit Canberra for running.
I had to run another 6km with a client but that was easy.

Later I went & saw my girls & we had some pizza for dinner then dropped them home. I picked Sarah up from Civic around 8pm.

Sunday morning (today) I woke around 6am & went for a 3.5km easy jog. We headed off to to the 1/2 just before 8am.

After we entered we had a bit of a warm up & at 8:55am (the race starts at 9am!) we were still at the car 500m from the start. With a quick jog to the start line & getting to the front we were off!

Now after having stuffed ribs & just getting back into it I was quite happy with my run. I went through the first km in 3:45 & the second km in 3:33 then for the next 4km it was around 3:45 & 3:50 pace. The lack of training this year started to take it's toll & the next thing I was lucky to do 4min k's. I think at the end I was running 4:15 k's but with a goal of doing 85min I was happy with my 83:50! Well off my pb but much better than my 85:39 time last year. Sarah managed around 91min & was the 6th female. Great effort since she hasn't done one for 3yrs!
After the race I did another 5.5km warmdown, hang around for the barrell draws but no luck there!
After all of this we headed to my clients place (Di)for a magic shower! Ohhhh how good that felt!
Then off to get a bite to eat & the big drive back to the central coast.

Well here I am feeling injury free! This is the first time this year I feel injury free & all reay for some pb's!

Next Sunday I have the Sydney 1/2 marathon & hope for slightly quicker than today but that can be hard doing back to back 1/2's

Long time between posts!

Now it's been awhile since I've blogged!

I'll get back into the swing of things. I just get lazy when it comes to sitting on the computer.

My running was just starting to get back to normal.....then along came easter. Easter Monday I was walking around some rocks at Terrigal (haven end) & slipped. I fell about 4ft & landed on my ribs. Whack bam on a rock! Christ it hurt!
Now that was the start of April. I couldn't run for 3 weeks. I couldn't stretch for 2 & 1/2 weeks. I had trouble breathing, thinking, moving, driving, sleeping was a nightmare! Anyway it's all coming good again.

I did my first run about 2 weeks ago & managed to do the Brooks hill time trial 10k in 43:28.
The following week which was last Saturday I entered the NSW Road c'hips. I managed to do 41:01 & got a massive blister. The next day I raced in Karaha 8k. (I think it was closer to 7k) I did that in 26:01. Then last night I did the 3000m out at Mingara & did that in 10:33. Finally today I did 6@6. Thats around 5.6km. Managed to do that in 20:10. Thats 1 second better than I've done this year, but a long way off the 19:18 I did last November.

So there you go!

I'm coming back :)

easy thurs

Just did the morning group. Ran from Erina to Terrigal beach & back. Just under 12k. Legs were heavy but felt good.
Quads were quite sore tonight.
Short post tonight!

post 6ft run

Did my first run since Sat. Did 6@6 in a pw of 24:22, but thats cool as I only jogged it. It did try to outsprint Michael in the last 100m but he was too quick!
Anyway legs are coming back. My right one has been dead! It just doesn't want to work....but it's getting good.
Left leg is great.....calf's a bit tight but other than that it's fine. The right quad, ITB & Glute med are tight though. Overall I'm quite happy with today's effort

6ft pic's

6ft weekend!

Wow! What can I say. I havent written because I'm lazy, but I have managed to get running again without those injury problems coming back. I'm still not race fit but at least I'm running again.
So staying injury free the last few weeks I decided to run (not race) the 6ft track marathon. Now my lead up to this has been no training at all until around 3 weeks ago. I kinda had a goal of finishing in under 4:30 but really didn't care what I did. I've never ran this thing before so it's all new to me!
Anyway the weekend started with me driving out to Katoomba on Friday arvo. I had no accom booked & wanted to keep the cost low. So when I got there I booked into this pub. Was all good until they decided to have karaoke unitl 2am! but I woke up feeling okish. After a cold shower on a COLD morning I wake! Had some toast with honey for b'fast then drove to Catalina park where we all got a bus to the start. I was there quite early & not long later saw Matt & Amanda. That made the morning easier cause now I had a lift back & didn't have to worry about coming back on the bus.
Before long the place was getting quite crowded. I was stuck in wave 2 so after watching Adam & Matt take off in wave 1 I was itching to go!
We lined up & I was up the front & next thing we were off!
A few min later we were going down these bloody slippery steep stairs. I just wanted to get down alive but most people wanted to take the lead. After I down those things it was all good. I just cruised along deciding to make this my weekly long run & not race it.

I won't go through the whole race but I got to cox's river in 1:14ish feeling really good. I swam across that & the water was great! Then the hills started. I ran the whole way except for the aid stations where I walked through. There was no hill's I walked on. I was happy with that effort alone!
I was feeling the whole way except for the last 2km of down hill. That's when I found it all tough! Anyway I might race it next year & see how I go. I finished in 68th place overall in 4:24ish. So for a long weekend run with no training except for the last 3weeks I was really happy.
I found out Matt came 2nd overall in 3:26ish! That's just unreal!
Mel (Matt's dad) was fantasic buying me a beer! That went down like magic.
I walked down to the water hole & found Matt, Amanda cooling down. Also saw Adam & Steve who did pretty good finishing in 3:55 & 3:56. The water was so bloody cold I could only go leg deep!
We hung around for the awards then made the MASSIVE treck up the stairs to get the car.
We picked up a couple of guy's from C'berra & took them Katoomba. Then off to the pub for a great feed!
We camped out & I slept so well waking up at 7am. After relaxing doing nothing for a few hours we decided to go for a bush walk. 2&1/2 later we sat at a cafe in Katoomba & ate. Then got a cab back to the car. My legs were gone at this stage. & thats about it. I said bye to Matt & Amanda & drove home. Feel pretty sore now though!

finally injury free!

Well I haven't posted a blog for quite a while. I've been battling hamstring problems. I've been able to run but it's been quite painful & bloody frustrating! However I think I'm on the mend.
I managed to do 2 run's today. The 1st was around 9am & I ran easy from Erina to Terrigal & back. Felt good in that. The second was the trotters flat timetrail & felt good in that, but I was low in energy. Also managed to do a cycle class.

Now only time will tell. I entered 6 foot & I might even set a time goal....let's see....mmmmmmmmm ok sub 4:30....can I do it? I reckon I can.

Ok I better go stretch!

I think i'm back yet again!

I know it's been a long time since I've blogged, but I've had a frustrating month of hamstring, glute, pirformas & sciatica injuries. Well I did my first run yesterday since almost 3weeks ago. It was with a client in canberra & about 8k in total. I did another run today. This time 20k from Wamberal over to Avoca & back along the Senic hwy. I ran really slow. Managed to do a cycle class as well. In the time I had off from running my leg was getting worse. I think the running helps it but it needs to be slow running. So no speed work for this old fella! Well It's my first injury for the year & it's a bloody big one! I'll get physio/massage on it every week until it's good again. I'm still hoping to run 6ft. Don't know if I could race it but I might be able to run it.

I got back from the Gold Coast on Thursday with my girls. I dropped them back yesterday in Canberra & I miss them heaps already! We had a magic time together.

I'm back!

Well it's been a while since I posted anything. I've done bugger all running and loads & loads of drinking! But it's time to get back into it again.

I've taken it really easy since last Saturday. I managed to do close to 60km while I was away but am still having trouble with my hamstrings. They just feel really tight. I went for a run with a client yesterday up Crackneck starting from Shelly beach & felt pretty good & today I ran with the trotters around nth Avoca lake. Was good in that too. I did run quite slow though. Was also a tad hangover & only had 3hrs sleep.

I'm planning to do round the bay tomorrow. That's a 38k run the trotters do every January. Hoping the hamstrings will cope.

Well thats enough for me.........feeling....mmmmmmm sleepy!

Small k's today

No running for me yesterday....just lot's of food. I drove to Sydney to spend christmas lunch there so no christmas drinks for me. But I was quite happy with that.

Very light run today. I was pretty sore around the right hamstring yesterday. Glutes wern't too bad but I could feel them. I wasn't sure if I was going to run at all today, but when I woke up I felt pretty good so off I went.

I only ran around 5km at a very slow pace. I'll take it pretty easy this week.
I'm hoping my leg will be all good by next week. I could feel my legs slightly painful at the end of the run.

I've just packed my bags & am leaving for the airport in a couple of hours.

Think I'm still full of christmas pudding!

Orimbah long run

Great run this morning. Was running with about 6 other runners at 7am. They turned around at the roundabout but I was feeling pretty good so decided to keep on going. We started with an easy pace. Felt good on the hills. When I left the group I picked the pace up just a bit. Was mainly testing the butt. Could feel it in stages.

I ran right to the tar road in 1:27 then turned around. Saw another runner on my way back & about 20min later he caught me. We got chatting & him being a much faster runner than me I found the pace picking up more. I was quite happy to have some company.....it was so foggy & eriee out there.

The big down hill at the end we were flying along!! (well It was bloody fast for me!) Got back to the car in 1:16. Thats 11min quicker! Not sure how far that run is. Reckon around 34-35k.

Thanks Matthew for the run & pace!

pain in the butt!

I haven't posted anything as I ended up with a pulled butt muscle. My piriformis was really really tight. I did an easy 11k on Thursday, an easy 10k friday & today at trotters we did a dingo run. I ran quite easy in that. It still feels tight but I feel I can now run again.
I decided to do a spur of the moment thing today & booked myself a flight to Brisbane on boxing day. I am now on holidays.....wooooohoooooo!!!!!
Now don't get me wrong...I just love my work but to wake up with no schedule is going to be very relaxing!
I plan on coming back in the newyear ready to go again!....more races....more fun! This time however I'm going to get into the track work...Get my speed intact.

Today was relaxing.I managed to also run along Wamberal beach to Terrigal & back & went for a swim.......now that was COLD!

So next week will be fantastic....my brother lives up that way & so does my dad....so some magic running next week & newyears with my bro!

CAN'T WAIT!

Tomorrow I'm off to palmdale to meet with some other runners for a long run

hard race = next day soreness!

Yesterday was a great running day. Started with the trotters running all around Wamberal. Must have been 11k. Ran pretty slow & comfie. At 1:30 I got a lift down with Tara to Hombush for a 3000m & also went in the medley. I did the 800m (arrgghh!!!! PAINFUL!)
This was my first 3000m it was going to be a PB!
We ran a few k's as a warmup
It was a fast race for me. I finished in 10:06. Went through the first km in 3:12. These are my lap splits
00:35, 1:16, 1:19, 1:20, 1:17, 1:23, 1:29, 1:23.
Got about 40min rest then did the 800 in the medley. I was kinda worried I'd drop the batton but all good. Now my legs were stuffed from the 3000m & I have no idea how to race a 800m so I just went hard! Was all good for the first lap then the second was just a blur! I was told I did it in 2:29. Pretty slow but I didn't care!

Got back to the central coast at 8pm then I went to Michael's place were lot's of beer & shots were consumed!

Now today was my long run day. Feeling quite sore in my glutes mainly the right one I set off for a very very slow run. Got 30k in & took 2:55 to complete it. I felt soooooo much better after the run.

Easy running today

2 good runs done for today. I was up at 5am & out running an easy flatish 10.5k. Well after that mighty fine effort I was off to work.
How good are Fridays! Finished work at 1pm. I was then off to the runners shop where I managed to get a great deal on a pair of DS Trainers. They are the old model. I've had them before & quite like them.
Well what do I do next????...mmmm GO FOR ANOTHER RUN! I wore them & they felt good. Did another 10.5k easy.

After all that I went & did the 5:30pm cycle class

Bit sore today!

Well not too much to write. Got woken up at 2am by the bloody next doors STUPIT MUTT! Then I get to sleep but woken up again by a massive thunderstorm!
Somehow it managed to settle by 6am. We ran close to 15km along Terrigal dve, up Charles Kay, around the haven & back along Terrigal dve

Damn adductors & glutes are feeling it. No second run for me today!

Another 6@6 PB!...loving it!:)

2 good runs today. First was about 10am. I started at Terrigal, ran 1 lap of haven then to Avoca where I ran the back streets. Ran back to Terrigal via another lap of the haven. Left the watch in the car & just plodded along.
Went for a swim when I got back. Water was coolish but very nice!

Second run was 6@6. Wow another PB. Did it in 19:18 which is about 3:26 a km. Thats a 14second pb!

Laps
1:25
4:16
4:26
4:35
4:35

Feel a bit tired now

Good running weather!

Todays runs were good. I felt really tired when I got up. That was at 5am. I managed to get to my first run from Erina to Terrigal & back. It was just over 12km. I ran a moderate pace there & back. Took 53:26 (4:25) At 1pm I ran a very easy 10km (trotters flat) I left my watch in the car. Took my time & felt great the whole way.

The overcast & drizzle made it a delight to run in

Big week!

I have done a fair bit of running since my last post. Have just been lazy with the blogging.
Anyway after the 6@6 last wed I did a couple of runs on thurs. Did 2 runs on Fri. Had a great trotters 16km on Sat then I drove to Canberra for the Black mtn challenge.

It's Skyla's b'day tomorrow so I took my girls out for dinner & took Skyla shopping at toy's r us. Wow she's turning 6!

I did the Black mtn challenge today. This would be my favourite race. It's a tough 5km. Has about 2km of flatish at the start then 3km all up hill. I managed to come 4th overall! Last yr I came 23rd. Not sure of my time, I'll find out later but I think it was around 21:06.
After that I ran back to the car at the start so another 5k, then I went for a 22.5k run around the lake. It was bloody hot! I had to stop 4 times & get water.

Then for the drive back to the central coast just in time for the cycle class. (I had to flush out the legs)

Another 6@6

2 good runs today. First was just after 8am. Ran easy 9.5km from Erina to East Gosford & back.
Just ran that quite slow

The second was 6@6. Did that in 19:33. Thats 1 second off my PB from last week. Now that made me feel good since I did the 1/2 marathon on Sunday. To do 3:29 a km for 5.6km is pretty good for me.
Splits
1:30
4:22
4:27
4:40
4:32

I feel really good in the muscles. Nothing else to say other than I hope I can keep this up without getting an injury. I feel really good with my running at the moment & am just loving the regular races so much it's getting scary. I can't get enough of them at the moment!

An easy tuesday run

Well I was sore yesterday!!! That race hit me pretty hard! It was mainly my glutes & hamstrings. But today it's all good. I just went for an easy 12k run. I ran around the haven a couple of times then did the trotters 10k flat.
Really took my time & legs were feeling good.
It was quite warm out there. Much different than the race on Sunday.

I'm looking forward to the race this weekend. I'm off to Canberra to do the Black mountain challenge. I've done this race 3 times & want to do it under 21min. It's a very tough 5k race.