Trotters flat 10k

Slowly getting there. I was happy to just get under 40min today. Still got a long way to go but good to see I'm getting back there! Also great no niggles slowing me down & breathing also good, just lactate in the legs. I seem to travel along feeling good until 5kish mark then all of a sudden it gets hard. garmin read 10.03km
Km splits
3:40
3:47
3:53
4:00
4:15
3:58
4:15
4:01
4:03
3:55

Off to the Blue mtns today & running the Megalong Valley tomorrow

Easy 12k then a cycle class tonight

Thursday water slide run again

Same run as last Thurs. Again ran comfortable but hardish. 16.5k in 1:18:04. Last week I ran 1:19:19 so heaps quicker today
No pain & muscles felt great

Wednesday means 6@6

I had today off work so I decided to take advantage of it. Got up & started my day with 6:15am cycle then went for a surf. Then went back to the gym & did the 10:30am body balance then after that had a massage (which felt much much better than last time!)
Then after all that I did 6@6 tonight. It was the full 6k & my garmin said 6.03km. Went much better than the last few weeks & had no injury pain whatsoever!
Laps were 4:35 (thats a longer lap) 4:34, 4:42, 4:48 & 4:42. 23:23 all up & 4th place.
After that I went to the beach for a 10min very easy beach run in the water

Tues road fartlex

Couldn't do the normal tues night track as I'm working so I went out at 7am. Ran a hilly 14k doing 10x3min hard with a 2min recovery. No injury pain at all & muscles felt good. I'm hoping I'm over that injury & can focus on getting some speed endurance back

Ourimbah intersection

Much cooler this morning. I was out at Palmdale running at 6am. Had to run early as I dropped my girls home to Canberra today.
This run had 20.8k on the garmin. Took 54min there & about 47min to get back. 1:41:58 all up. Averaged 4:56/km
I ran hard in surges then would run moderate pace in between. Good thing about today I felt great through the whole run

hot trotters run

Ran the pony club. 14k. Averaged 4:45 pace. The heat was on & just got hotter & more humid as the run went on.
Couldn't get into the surf quick enough!
As I write this it's 6:15pm & still in the high 30's!

friday and recovery running

Great morning for a bit of a run. So Thats what I did! Just went easy running about 5:35 pace. 12k all up. Felt great

Thursday water slide run

Felt good today. Ran moderate but comfortable. 16.5k in 1:19:19. Did the same run last thurs in 1:22:xx so thats a good sign. Did it at 6:30am

6@6 & heat again

First thing was 6:15am cycle class.

Tonight was hot. Reckon hotter than last week. Much better running tonight than last week. Finished in 23:54. Hit me on the 4th lap. Lap times were 4:32, 4:35, 4:47, 5:08 & 4:50.
Still got a long way to go though but at least it's a positive sign

4x1200m

Down at Duffys oval tonight, legs were pretty stiff & tired. I think the after affects of the long run on Sunday. Quite hot as well.
Got 4x1200m. Went through the first comfy in 4:25 then 4:11, 4:11 & 4:16. Only about 2min recovery between each one. No niggles at all, just need my speed back. I can start to feel it getting there.
A little over 7.5k done

Ourimbah orchard run 32k

WOW! I felt good in this run. Last time I ran out here was a couple of weeks ago & I only ran to the intersection & back & that was a real struggle. Today though I felt great through the whole run. Just went at a comfortable pace. Got to the turn around in 1:25:30 & got back in 1:18. So 2:43:30 all up.
Still no matter how easy you do this run the hills are still killers!

Trotters Mark's run

Ran to trotters from home. Great running weather with the overcast & light drizzle. I've never done this run before & it was tough. The course is 11.6k but we ran about an extra 2k. Also lots of hills & steep hills at that. Was doing ok until the speed camera then just starting to feel leg niggle a bit & could feel a blister happening on my left foot so I just backed off. Reckon we ran 13.5k & was done in about 1hr. Finished with the run home
So about 15k done & a blister to go with it

friday in the gym

Muscles felt good today which is a bloody good sign. Did the 6:15am cycle class then ran 12k on the t'mill easy straight after.
Tomorrow I'll do trotters

another hot run

Got going just before 7am. Warm & humid already. Was around 25deg & at that time in the morning that's hot.
I ran comfortable but was feeling stuffed at the end. Ran from home out to the old waterslide along Tumbi rd & back along the entrance rd. Around 17k in 1:22
Hamstring good but felt a bit of pain in the right foot

summer heat!....hot hot hot!

First thing today was the 6:15am cycle class.

Tonight was 6@6. This would've been over 30deg & very humid. I had no plans on racing & glad I didn't as this was the slowest I 've ever done. 25:07. Went through the first lap feeling quite good in 4:25 but not long after it all hit me
Still happy with it as the hamstring was great
Later took the girls to the circus

Sat pro am gift......sunday long run & Tues speed session!

Well lets start with Sat. Got up Sat morning around 5:30am & was running just before 6am. Just easy 10k. Felt good. Later around 6:50pm I did the 1000m race at the AIS. I had a 175m start. Charlie had 165m & Jono had 155m. Well I've still got no speed but that will come soon. I finished 6th place in 2:36

Sunday was out running in the Belconnen area about 6:15am. 20k done. Legs were still heavy from last night.

Tues I did 4x1km at duffys oval. I took my girls down & to my surprise Tiff did the warm up with me then did 4x200m & did the warm down....very happy with that!
Anyway my times were 3:23, 3:24, 3:28 & I did the last one moderate until the last lap 3:36

It's Friday!!

Got up with a really really sore neck...mmm bloody plliow. It's a trigger point & it is anoying the shit out of me. This is going to be my winge until the thing goes....massage...massage & massage.
Anyway went to the gym & did the 6:15am cycle class then got staight on the t'mill & ran easy 12k in about 57min, then in the car & off to Canberra for work.
Tomorrow after work I'm in the pro 1000m at the AIS. I got a 175m start. Charlie has a 165m & Jono got a 155m

Pick my girls up on Sunday

Thursday

About 13k done. Ran at 7am. Started from home & ran to the entrance rd & back. Legs felt great! Best they have felt in ages. I could feel the hip which I got massaged really hard at about the 10k.

slow 6@6

24:33 today. Just no speed in these legs of mine. I was still happy the hamstring was good. Really hot out there tonight. Reckon over 30deg
This morning I did a cycle class & a bit later had a massage.
Can feel hips, butt & hamstring getting much better every day