thurs pm, session

well not as warm today and really wanted to get through as much of the session with Jan-Willem as possible@Centennial.
15 minute warm-up
40 minute at 3:30min pace, then 12 minutes off, and another 6m at 3:20 pace and 10 min warm down. Covered ~16km for the night.

wed pm, steamin..

Well got through a tough 87 minute run, covering over 21km, quite hilly, trailing down to Homebush and back up to Eastwood, via Dundas and near Silverwater rd. Getting back.

catch-up

Last week.

Thursday limited running
Friday limited running
Sat - X (too hot)
Sun - 45 minutes - 11km in the morning around Centennial.

Mon - 45 minutes AM, 55 minutes PM around home.
Tues - 20m Warm-up 3 by 800, 3 by 600, 3 by 400, 15km warm-down. 13km.
Wed am - 45 minutes, covered 11km.

don't know how, but..

After a torrid week last week, preparing for a house move, didn't run Thurs, Fri and Saturday. The move itself was hard work in hot weather, and managed a 1:55 at the Striders Star on the Sunday.

Well two good runs on Monday covering 9km and 15km.
Tuesday did a 5km time trial in 15:10, (2:57, 2:59, 3:07, 3:07, 2:59), so glad to be back and hopefully under 15 soon.
Wed morning a solid 40 minutes, covering 10km around the bay.

weekly summary and more

115km last week, the most pleasing a 2 hour long run at good pace on Sunday. Still only one sessions.

Early this week, to and from home to work, 14km each way on Monday.
An 8 by 400m session this morning at Rotary with 100m jog. Turning in 68-72 seconds on a duey surface.

medium rare

Just the way I like it, after a 73 minute run around the Bay tonight, covering a mere 16km. I think the last two K in almost 10 minutes. Something happened, oh yeah it was hot!

to be cooked..

Well Tuesday night again still struggling to hang onto the back of Chris T and Jan-Willem. 4 by 6 minutes with 2 minute recovery on the grass around Centennial. Managed to run the first rep with them and the others were very spasmodic at times only running 2 minutes of the rep at their pace the other times just dragging..

Wed morning followed up with 45 minute jog with Charlie, DB, Fats and Macca around the bay at 615am. It was stinking hot then, now 39 degrees about to do my 90 minute afternoon run.

this really irks me..

Was running home last night from Chatswood to Epping. Only 10 or so minutes on the road and the rest in Lane Cove National Park and GNW, when I was firstly struck my the side mirror of a FWD whilst I was running down the left hand side of Fullers Road (the quiet bit). After honking his horn, he then got out of the car and abused me for causing damage to car. He and his passenger then grabbed me, struck one punch to my face, of which I now have a very saw jaw. I didn't even shape up to him. All I said was what was your problem..!

I grabbed the number plate, and a witness, so I expect the police to punish these barstards!

I still manged to complete the run home, at a furious pace. I couldn't stomach dinner afterwards.

weekly summary

127km for the week.

The CC Half was a ball breaker. Ran well for about 17km and then calf stiffened up. 74.26 after being at the turnaround at 35.15. Need to get this right in the weeks ahead as well as continue with the training. Work has been very hectic, group has gone from 4, to just me..

getting better..

Well a cruisy 55 minutes wed night through the bush, pushed a couple of the hills and it seemed to spur me back to life.

Thursday just a 45 minute dash at lunch time in the heat and I seemed non-effected even up the hills in Chatswood.

Massage Thursday night...all coming good.

some heavy breathing

after a good track session at ES Marks Tuesday night, I managed 4 by 8 and 4 by 6 with 200m jog recoverys in reasonable splits.

This morning was a humid one even though it was cool , the rain from the night before was really testing me on the 47 minute run around the bay with DB and Macca.

weekly summary

115km last week, with only one session. Happy with a two run Sunday, even in the rain.

Monday am - 46 minutes on Mowbray loop, and followed by run home 56 minutes for 14km.
Tuesday am - 32 minutes 8km around Chatswood.

weekly summary

Well a tough week of getting back into it...combined with 2 by 1500m relays on Saturday and a 90 minute run on Sunday. The first relay I did enough for the 160+ team to come 2nd as we were 30 seconds behind 1st place. I ran about 4:20. In the second Open relay I ran a 4:17 for the 1st leg after being with the bunch for 800m. Great even runs from the team to come third against some good opposition.

A total of 115km for the week and looking to lift the intensity this week. Very sore in the hammies I am not sure if from the Sat track or the Sun run. Will have to book in a massage this week. Will be aiming for CC Half before Xmas and maybe some track races b4 Xmas.

early week sessions

Well Monday was a fast 35 minute run covering 8km.

Tuesday a slow 30 minutes at lunch time about 6 km.
Tuesday night, a session at Homebush, 10 by 400 with 100m rest in 71-75 on a very wet track.

weekly summary

Weekly Summary

Only managed 48km last week, but probably more on the bike, riding to work and fro.
I think the bike is helping with the fitness, not probably the speed though.
Have planned to run twice a day this week, in preparation for the State Relays this weekend, not wanting to let the team down.

fasting over on with training

Finally it appears that all niggles are gone, only managed a few 30 minute runs, whilst being in KL last week.
Got out for a lazy 30 minutes at lunchtime and plan to run home. Humid weather is back, it makes training tougher.

cranking up

Feeling alot better after the track session, cranked up a good 40 minutes at about 11pm around Epping.

session at homebush

well it was one of the hardest sessions I have done all year. Basically, 5 by 800metres.
it can't get any harder than that. so its all down hill from here.

evening run

lovely 40 minute run after breaking fast. looking forward to a track session tommorrow, hopefully that doesn't cook the calf.

comeback trail

Seems like I have my calf fixed now, after two solid runs on Sat and Sun about 40 minutes, I feel alot fresher and looking forward. The physio this morning really worked off tension in my glutes and this should make the whole experience a lot better.

calf still troubling

ran about 6km with DB around the bay this morning, when calf knotted up. off to see a Physio, as it appears massage no good.

fasting...and slowing

well a week and bit gone now and have hardly run.trying to get some stiffness out of the legs. have been doing some stretching.also because it the holy month of ramadan, I have been focusing on things of a spiritual nature.

easy run

38 minute run through Hunters Hill to Woolwich and back in about 40 minutes, covered 9km. Good to sweat the lurgy and tingly feeling you get from not running for a while.

back in business

well still jet lagged after flying back in yesterday I managed to ride to work today and will run at lunchtime, then ride home tonight. A refreshing change.

still piling through all the support I received for Berlin, it was great.

looking forward I aim to run a good State 5km as a immediate goal early Jan and some good lead up races.

it will be tough this month as I head into Ramadan within the next two days, so will probably restricted to an evening run, but it may give me more time for stretching...when?!

race report

well a sunny start to the race, not a cloud in the sky, great to see soo many australians at the starting line.

hung in conformtably with a pace group (not sure what pace it was), but was around the 2,13 14 pace and we had mag, nick harrission, phil sly, kym gillard in the group and it was smooth sailing for me until about 18km, then it felt like a pick up in pace and I dropped off with another with the others in sight about 20 to 30 metres ahead until about 25km.

Really struggled or battled to maintain form until about 32km trying to keep a good pace going and probably did all my leg damage with this effort. Passed Rod, then Mag at about 32km and I hit the wall soon after, more or less just shuffling very sore in the glutes and not much to give. This was probably due to missing all the gatorade stations and my gu gel. I cant believe they didnt serve gatorade until 29km, and only cold tea until this point!!

So was battling on, and got hit by the lead womens car as it came through, and then pulled over and arse over tit, when the Kenyan pushed me over. This actually spurred me on for about 2kms. Battled on but very disappointed. A lot to learn, time to reflect and some time off the track for a while.

Nick Cope ran very well in his debut and some great results from Andrew Letherby, Shane Nankervis and Phil Sly, considering the warm conditions.

5km 15,46 10km 15,56 15km 15,59
20km 16,03 25km 16,45 30km 17,01
35km 19,30 40km 22,25 and last 9,19 = 2,28,47.

sorry about the german keyboard.

getting closer...feeling fresher

Well it has taken ages to get to an internet cafe that is not out of order!!!

Well getting closer to the race, just want to get out there. Looks like a warm day on Sunday with a top of 25 degrees but hopefully the sun will take sometime to take effect, and it looks like plenty of shade out on the course.

Mon pm
Fast 17km in 61minutes.
Tues am
32min 8km - then walking tour all day
Wed am
Mona Fartlek
Wed pm
68 minutes - 16km
Thurs am
32 minutes - 8km
Thurs pm
8 by 1m on and 1m offr
Fri am
32 minutes - 7km

All done in Tiergarten, too bloody close to the hotel and sooo nice.

So from here, will not be posting anymore, one more very easy 30 minutes Sat am. Tonight off to pick up my race number tonight and Pasta, then Sat just relax and stretch, while wife goes out and sightsees..

Auf weidersen and guten tag! thanks for all the great wishes of encouragement from all the other bloggers!

a few posts short

after finding the internet, eventually.
Fri pm - 60 minutes around Nth Head, b4 massage.
Sat am / 3 by 8minutes progressive around a wet Centennial park with Jan-Willem and Chris.
Sun am 1 hour 45 minutes around the dirt trails of Hunter Valley. Enjoyed the change of scenery.
Weekly Summary - taper 2 of 3
143km, very happy with the way things are going. Still a bit stiff in glutes and a bit of residual, will work on flexibility and leg conditioning.

Mon am - arrving in Berlin, the hotel very close to Tiergarten and an easy 40 minute run at 11am after getting to the hotel. Was very cool running through the trails. What a great place to train.

36 minutes, 9km around Epping

mona fartlek - rotary track

Was planning on doing 8 by 400m, but all the young kiddies had lanes 1-5 used, so I decided on a Mona Fartlek. Was tough into the wind around one of the straights. Felt good afterwards in slightly warmer weather than I am used to.

80 minutes run home from work.

Going around to Penshurst St from Chatswood, up Mowbray Rd, lapping several times around the Rotary Track, then home up Bridge Street, Vimiera Rd and Eastwood. Really hit the first 40 minutes and cruised on from there. Covered 20km

mowbray-gnw-blue gum ck loop

49 minutes - 11km.

20 by 1m on 1m off around the Bay

Windy night for a session, felt good, clocked up a lap of the bay, from the top end of the Canal, right around the Bay, including Balmain Shores around the last Palm tree. Covered 20km for the session in total.

42m 10km trundle around Chatswood

Glorious weather.

Chilly breeze

But not as cold as Melbourne...yesterday.
Enjoyed Terry's Creek Walk and around Eastwood returning home in 61m = 16km.
Off for an hours massage.

weekly summary taper 1 of 3

197km - Feeling good throughout this week. Need to be less stressed at work and get more stretching. Encourage by Saturday's session and the ease of the Sunday run. Looking fwd to some shorter, sharper sessions this week.

weekend in melbourne

Sat am - 3 lap progressive tan track. 13:09, 11:59, 11:55. Held up with Rod De Highden for the first 2 laps, he ran a solid last lap in 11:26, but I didn't give 100%.
Sat pm - 10km easy from Ivanhoe to Bundoora.
Sun am - Dandenongs, 31km, 2:10.

cruisy 10km in 44 minutes around LCNP

8 by 1m on 1m float

6:15pm - Quite a fast session looping around Nth Epping oval, was supposed to do 10, but needed to use the toilet.
Fast warm-up and warm-down. Covered 15km.

36 minutes easy, 9km

81minutes, progressively faster

7:45pm - Was supposed to do, 3 by 30 minute sections, progressively getting faster. 81 minutes though covered just over 21km, so was moving well, but hungry!

easy 11km around the bay

with DB, nice and easy...

3 sets of 1600 and 6 by 300

5:20pm - Homebush session on a cool night, light winds. Ran with Chris Truscott and Jan-Willem
20 minute warmup outside, then 3 sets of steady 1600 lapping in 72-73, then 400 jog, and then 6 by 300 in 49-50s with 100 jog.

4:49, 50, 50, 49, 49, 50, 49
4:45, 50, 51, 49, 49, 50, 50
4:42, 49, 49, 47, 49, 50, 50

Minimal warm-down, slow 12 minutes. Covered 17km for the evening.

easy run

6.15am - nice 43 minute run from Epping, to Browns Waterhole and up Terrys Creek then Epping Rd. Covered 10km. A bit tender from the massage last night.

evening run

an interesting one, going north to roseville, back through Chatswood East, Artarmon, Crows Nest, St. Leonards and back to work. 66 minutes, 16 kms.

gnw loop

12:15pm - 11km, nice after some rain.

weekly summary

190km for the last speed week in the program.

Was a good end to the week after feeling a bit down in confidence, managed a good 10k, running relatively even pace and Sunday run was good except for the shaffing and nipple bleeding.

Head into taper mode now for 3 weeks until the big race. Will probably keep the mid-week run long this week, close to 2 hours and in Melbourne next weekend, so a Dandenong run of about 2 hours. Hit the track on Tuesday and a MonaF on Thursday, Threshold on Sat.

38km long run

from home, down to homebush and back. 2:40 covered 38km, last really long run.

north head and evening run

well coming in not feeling too good, more stiff and down in confidence. I felt good going out in 2:57, 5:58, 8:58, 11:58, 14:58, 18:00, 21:09, 24:09, 27:09(? not sure), 30:06.
The k from 6 to 7 really hurt on the second large loop, great support out there. Was kinda weird exiting the circular bit on the second lap and seeing second place still entering the circle.

followed up with evening run in the drizzle 38 minutes, 9km.

run to st.leonards

well feeling better this morning after a good stretch before the run. Ran to St.Leonards from Epping through the back of North Ryde in the Nike Free's. Covered 16km

mona fartlek

Lane Cove National Park tonight for a Mona Fartlek, ironically I ran for 10 minutes from the starting line, turned around and finished right on the finishing line of the normal Striders 10km course.

flying around the bay

Well Wed night was a cracker, seemed to cruise around the bay 2 laps in 47:30 and managed a couple of k, a bit slower after that and some striders.

Thurs morning again feeling good running around Nth Epping, 48 m = 12km.

Looking forward to a Mona Fartlek in Lane Cove at lunchtime. The weather is back to its usual Sydney best.

tues night and wed morning

well two contrasts, Tues night was supposed to do a real long run and at 90 minutes, basically got bored, but still feeling fresh decided to pull the pin. Then this morning I clocked 8kms in 28 minutes and feeling good at the end of it.

mon night

65 minute run home from work, with added loop around NR Common. Covered 17km.

Back in Sydney, easy does it..

Back at work this morning and great to see some nice warm weather...woohoo.
40 minutes covered 10km felt a breeze coming off altitude, a little stiff from the flight.

Crickee last session in Bouldr

Sat am
5km with uphill between 3-4km.rise in it in 15:51, then 3 minutes rest, and 16:50.
Started the last one and did 13:05 for 4km. Bloody hot and really felt the altitude.
Thank god I am heading home to Sydney to prepare now.
A great trip, amazing scenery, blistering hot for me. I think I am a cool weather runner.

boulder 2nd last post

Thurs midday
40m drills and knees up
pm
Mona Fartlek around res. very happy with how far I got.
Fri am
60 minutes
Fri pm
40 minutes

boulder...still damn hot

Has been over 30 degrees here everyday...

Tues pm
50 minutes through Eldorado Springs, starting at Dowdy Draw Trail. Amazing scenery, running through large cuttings, seeing lots of rock climbers. Covered about 11km
Wed am
1:45 from the hotel, down BCP, up a large hill to the start of Mesa Trail and then return. Covered about 25km.
Thurs am
60m up and down BCP. Covered 16km.

boulder

Mon pm
Around Heil Valley Ranch for 65 minute, rocky run 14km.
Tues am
Very Happy with 9 * 1km, all around 3minutes, through Cottonwood Spring Trail, which was a little muddy after rain yesterday. 90 seconds recovery.

boulder..pt3

Missed Friday am run.
Friday pm
65 minutes, through Poor Mans Loop, which is a loop up four mile canyon rd, and then down into Boulder and back up Boulder Creek Path
Sat am
Did 20 by 1m ON, 1m Off around the Res. Managed to get to the gate in 35:50, in which I was told 37:30 is a good time. Ran in racing flats and felt alot better.
Massage. Followed by long drive through the Rocky Mountain National Park, amazing drive...a must do.
Sat pm
40 minutes along Boulder Creek Path. 10km
Sun am
Joined Kym Gillard, for Deeks loop that he used to do b4 Boston. Along the Res, zig zag until a road that has 4 miles of gradual up hill, then LH turn into Olde Stage Rd, with one big up hill and down hill. Felt good for 2:25, ran with Camelbak. Covered 36km.
Sun pm
42 minutes, easy along BCP.

Weekly Summary
219km, after stuggling with sore quads, Sat and Sun really made up for it and looking forward to tackling the week ahead. More confidence at altitude now. Weather has been warm everyday, like low 30s with low humidity, so will run with Camelbak for long runs.

Mon am
Joined Kym again for 80 minute run through Eagle trail near the Res. covered 19km.

continuation from boulder

thank god I found the Library...free internet.

Tues pm.
Mona Fartlek - around Boulder Res. covered 15km for session.
Wed am.
1 hour 36 for Mags, 23 km at 8500 feet.
1 hour 21 along Boulder Creek Path, 21km.
Thurs am.
Joined Kym Gillard for session, 20 by 1 minute and I was off the back at the 7th. Only managed through to 16 of them and jogged the rest. Just found it too hot and dry. Or maybe too cooked from day b4.
Thurs pm.
40 minutes, BCP 10km.

boulder training so far

Well what can I say Boulder is a fantastic place arrived late Sat night, and cooked my quads on Sunday long run.
Sun
am 70 minutes - Boulder Creek Path, 18km
pm 1:36, up four mile canyon 54 minutes up (over 7000 feet), 42 minutes down. Quads hurt, 24km.
Mon
am 36 minutes - BCP 9km
pm 46 minutes - Mags over 8000feet, felt like crap, 12km
Tues
am 69 minutes - Boulder resevoir, 19km. feeling better for session tonight.

45 minute easy run

Following the massag the night before, I felt real good, probably cos' i found time to stretch.
45 minute run with CT, 10km through east ryde.

half-arsed session

6:00pm - well i couldn't warm up after 20 minutes, even with tights on. around north head, basically 20 minute warm-up, 20 minutes solid, 20 min warm-down, followed by massage.

easy run

44 minute, 11km through lane cove nat park this morning.

run home

5:30PM - 67 minute run home from st.leonards to epping into driving wind and cold weather. love the cold. covered 16km.

long run

6:20am - cracked out a good 1 hour 50 minutes from Home to St.Leonards, taking a number of loops. Felt good towards the end, which was pleasing. Some soreness in the left calf and hammy which I hopefully can stretch out whilst sitting in a training course today. Covered I think around 28km.

session homebush

6:00pm - meeting up with Jan-Willem at the track is certainly helping me with my speed. 4km warmup/down, all reps with 200m slow jog
3 by 1200m - 3:38, 3:37, 3:38
3 by 1000m - 2:55, 2:56, 2:49
3 by 800m - 2:16, 2:15, 2:14

covered 19km.

easy run

7:40am - 44 minute run around Chatswood, felt good. covered 11km.

easy run

6:40am - 49 minute run in the morning around home, 12 km.
9:30pm - 50 minute run around home, 13km.

easy run

48 minutes, 11km around Epping.

Weekly Summary
211km - Week 11 out of 18. Week 1 of 6 for Speed.
New PB 10km - 30:24.xx established on Saturday.
Felt as though week was more of a Strength week, with 1 hilly race, 2 long hilly runs. 5 weeks in a row about 200km, feeling consistency is starting to pay off.
Will be getting to the track at least once this week. On a training course with work next week in North Sydney, hoping that I can fit in runs before this and hope the catering is healthy.
Last week before going to Boulder on Saturday morning. Looking forward to running in a running friendly environment and NO work for two weeks.

Cherrybrook star

6:10am - Clocking 12 minutes before the 6:30am start, I ran the full STaR, great course with lots of hills, exactly what I was looking for. Covered 34km.

evening run

4:30pm - 60 minutes around home in solid pace, clocking 16km.

lane cove striders

well a rest day yesterday and was itching to post a good time.
30:25 after first k in 2:51, through 5km in 15:13, but knew that it wasn't going to be sub30 at 5km. That stretch from 4-5km is tough, I wish we could turn around at the 5km, but there is another hill that knocks you about. Finished off well, still happy with the time. Great to catch up with so many people at the finish line.

mona fartlek

6:00pm - with Jan-willem and Chris around the Bay. Covered first 3km around 9:09, and then missed starting point on return by about 10 metres, probably hurt too much in the wind. Covered 16km for the session.

easy run

long run

easy run

59 minutes, 15km with DB around the bay this morning.

tues night session

6:30pm - Around the Bay, good test of lactic acid came up today, with 7 sets of 3 minutes ON, 30 sec OFF, 90 sec ON 60 off. Good 20 minute warmup and warmup giving 19km.

45 minute run - 11km around Chatswood.

When is it going to rain?

easy run

40 minutes around Chatswood, covering 10km and a well needed 1 hour massage.

80 minutes in the sun

From Chatswood down Mowbray, to Buffalo Creek reserve, through to Field Mars loop Nth Ryde Common, back GNW across Epping Road and up Blue Gm Creek. Covered 20km.

easy run and weekly summary

4:40PM - 11km tonight through Epping.

Weekly summary - 221km week 10 out of 18, and end of the strength phase.
Start of the speed phase. Felt real flat after the Sutho to Surf, really noticed it on Saturday either that or my training week was too hard. Good Sunday long run, which I was happy about and looking for a normal week and a PB on Saturday at Lane Cove.

long run - balmain bungle

2 hour 28 minutes, 36 kms, clocked up 3-4km before the star and then another 35 minutes after the official star. happy with the way i finished off.

road relays

4km around wollongong after a long delay in driving there. 11:47 and felt bad after the 2km mark. covered 12km. looking for a good long run tommorrow.

68 min trot

16km around home

easy 8km

around chatswood at lunch

good session

6:45pm - was almost going to bail on this session, got caught up with work and have massive blister under right foot. Did it on King Georges Park track in my Nike Free's.
8 * 1000 in 2:55 through to 3:00 off 1 minute. Then 2 * 400, 2 * 200 and 4 * 100 with 100 jog.
Good 4km warm-up and warm-down. covered 18km.

felt good

45 minutes loop around Chatswood, 11km.

run home

5:20pm - 72 minutes, ambling through Lane Cove National Park, through North Ryde and Eastwood and few back streets of Epping. Covered 17km

mid week long run

1 hour 45 minutes, bumped into mphaz at 1:03 at the wier in lane cove nat park, i then proceeded up gnw to epping rd, up mowbray and then to st.leonards. covered 27km, was pleased with effort when out of the bush.

session, my brain told me to stop

6:15pm - out at homebush on a windy night on my pat malone. was supposed to do 8 by 800m, but something clicked in my brain on the 5th and I only did 600, then proceeded to do 5 by 400 at a fast pace. all with 200m jog recovery.
4 by 800 - 2:19, 2:17, 2:18, 2:18
1 by 600 - 1:42
5 by 400 - all in 64.

at least i covered 4 km in wam-up and warm-down, all in all 17km,

easy run

7:30am - 32 minutes, covered 8km.

long run

5:45pm - 2 hours from chatswood through homebush and return to carlingford and then epping. very happy with effort coming up the hills towards the end and finished off well. covered 30km

easy run

11:40am - good 40 minute run around the flat in chatswood.

weekly summary

221km for the week. week 9 out of 18.

Well what can I say, I kept up with Scotty Wescott who is in taper for World Champs, so extremely happy with the result. Only a bit upset that I didn't keep up with him up the first incline, as it was me who let the pace slip a bit. Up until then, I think he had trouble holding onto the pace. I pulled up ok accept for a sore mid-back, which made my neck turning movements sore. A little massage from the wife seem to fix it though and some stretching last night really made a difference.

The weeks ahead allow me to focus on solid training, as limited racing and a chance to do more strength work, without mini-tapers. Will keep going to the track Tuesday night to improve 1k rep speed and endurance. Recovering really well, but will have to keep a watch out for niggly injuries.

sutho to surf

9:00am - felt good from the gun and was with Damon and Scott, till about 4km and then I dropped off, but then past Damon at the top of the next hill. Was not loosing much ground to Scott until about 10km, went through in 28:53, and came home in 31:54, but did not look at any more splits during the race, didn't see the signs. ran a 40minute warm-down at good pace, covered 25km for the morning.

lazy 2 laps of the bay + 10 strides

8:00am - covered 14km.

72 minutes northern beaches

5:40pm - 18 km from north narabeen to harbord and back, through dee why and long reef. nice full moon on the horizon.
followed by massage 1hr.

lunchtime cracker

12:00pm - what wonderful weather, 11km in 46 minutes.

run home from work.

5:40pm - 14km.

mona fartlek - rotary track

12:20pm - 20 minute warm-up, then in lane 7 because they had trucks parked in lanes 1-5, i ran a mona fartlek, with 20 minute warm-down. it was hot, perhaps good to do a session at lunch time in higher temps than used to.

easy run

7:20am - around work 33 minutes, covered 8km looping around ovals and chatswood wow exciting! Just a warm-up, why would I wan't to be at my desk when no-one else is in the office.

run home

5:10pm - ran home from work, looped around rotary track about 6 times. covered 16km in 64 minutes. Had niggle with left arch in foot. Had to stop and stretch, hopefully will make it ok until massage friday night.

long run

6:40am - swapping out the easy run with the long run this morning, due to lack of time tonight, i clocked up two hours on my way into work. From Epping, out over Silverwater Road bridge, through Homebush, back through Rhodes and Lane Cove Rd bridge, back up Cressy Rd, Mowbray rd and to StLeonards. covered 30km.

8 by 1km off 1 minute

6:00pm - Around Homebush track with Jan-Willem, 20 minute warm-up, 1km in 2:56, 2:56, 2:53, 2:50, 2:49, 2:53, 2:50, 2:48, with 1 minute recovery in between. 20 minute warm-down. covered 16km.

lunchtime run

12:00pm - 46 minutes, GNW loop Mowbray Rd. 11km.

evening run 76 minutes

6:00pm - from work in chatswood to epping, 2 loops of north ryde common. covered 19km

monday morning

morning run - 48 minutes,easy run through station, gnw to browns waterhole and up terry's creek walk, then through dence's park. covered 11km

weekly summary

sunday avo easy run 4:30pm
managed to squeeze out another 46 minute run around home, covered 11km. didn't feel any tiredness at all.

weekly summary
223 km - Great week of solid training. More important was the short course cross result, which not only was i happy with the effort, race strategy and execution. after thursdaymona fartlek session i knew i was in for a good result.
things to improve, core exercises, which had no time for this week. stretching was goodas not as stiff as previous week. goals for the upcoming week is to perform well for thesutherland to surf. will need to alter timing of training a little to coincide with thisrace. will need to put long run in somewhere else, perhaps friday morning?!

long run ourimbah

7:00am - 2:25 looping past the orchid. 36km. great morning, will head up there more often.

the ideal race

2:45pm - 23:40 over 7.5km, at Mt. Penang Gardens, Gosford. Ran the ideal race. Sat with Damon Harris for the first 1km, then on the second hill kicked away, just waiting for Chinny to catch on. It looked ominous on the 2nd lap, but ran away in the third lap. Happy with the performance. Covered 16km.

easy run

6:30am - nice 7km around home, just warming up and stretching muscles before the race this afternoon.

easy run

5:00pm - nice slow recovery run around home. 9km.

easy run

12:00pm - 45 minute run, Chatswood, Mowbray, GNW and through Blue Gum Creek. Covered 11km

mona fartlek - bay

7:00pm - 5km warm-up to CR 5km marker, then out in 3km in 9:05, got along way round and at 10 minutes turned around and got back, just past bridge. felt really good. 4km warm-down and a few strides. covered 16km.

easy run

12:00pm - 40 minute run around work, 10 km.

long run 29km in 1:55

5:40pm - long run home from work, Chatswood, through Homebush, to Silverwater bridge and back to Epping up some grinding hills. Felt good on the flat stuff.
http://www.sueandpaul.com/gmapPedometer/?centerX=151.07587337493896&centerY=-33.77579212188721&zl=2&polyline=tkgmEcbvy%5BvQtAzZ_G%7E%5BQ%7CExJr@jLvIdPgJnr@uHp%5D%7BK%7Cb@sOvu@tAvBvFxCz@fBtAjAk@tH%7DItf@nmBbsBuPl_@Nh%60@r@hDsDdLph@%7Cf@xNnXeBcDtA%60GmEvXhl@bH%3FhCvQzDvTzKbe@nBfU%7Ec@%7BCbHiVsD_N%60@uHlEuEgBiKsDIkAy%5Dt_@_F_CwMuHgFtA%7DAuAyC%7EA_JqCmPs@FpG%7EXph@lAf%5CcAl%7C@%7CEz@m%5B_C%7DAcDih@iGXiNgN%7Df@eP%7DSeIqUmAqDmE%7CAcSjWo%60@dAoFlBuHXeIgF_NnBQzKqVlPyFpJmPjHkZqRmBeA%7BGuf@tA%3FeEqYOyY

easy run

6:20am - Around the bay this morning, one Canal loop, one short loop, covered 16km in 65 minutes.

10 by 4minutes with 2m recov.

6:00pm - Around the Domain, 5km warmup, 10 by 4 minutes with 2 minutes recovery. 2km warm-down. Covered 22km

lunch run

12:00pm -45 minutes, mowbray rd, gnw loop. covered 11km. ran into pole trying to avoid bobcat on pac hwy, left shoulder a tad bruised.

easy run 75minutes

6:10pm - 75 minutes from Chatswood to Epping, taking some loops. On google maps 19km.

easy run

12:00pm - flat run 42 minutes, 10km around chatswood

weekly summary

Massage late Sunday.

228km for the week. Week 7 out of 18 on track towards Berlin.
Probably best effort for training so far, felt inspired and had lots of energy.
Was feeling a bit tired by Thursday night, but felt really good by Sunday.
Need to improve on stretching and perhaps some more core stability exercises.
Ready for a good race at the Short XC next weekend.

long run

6:30am - dee why to avalon beach, in blustery conditions. 2:30 covered 34km, kept constant pace, happy with the way I felt at the end.

easy run

7:00pm - 40 minutes, 10km around Epping.

lactic + threshold

7:30am - homebush with DB, 20 minute warmup, 10 minute of 15sec on and 15 sec off. then 36 minute threshold, broken into progressive time increases of 3 * 12 minutes. 15 minute warm down. covered 21km

friday night

6:00pm - 49 minute run, 12km, from North Narabeen and around Dee Why.

morning run

7:15am - Epping to StLeonards, via back of North Ryde. Covered 16km I reckon according to this Google Map in 64 minutes.

http://www.sueandpaul.com/gmapPedometer/?centerX=151.19393348693848&centerY=-33.8228702545166&zl=3&polyline=lrcmEilby%5BqGm%5BNq%5DaOcONw%60@tPeWrl@lb@l%7BBucDiZiYfh@my@uIwIxCoMhCgg@eImTp@cHza@ceC_Nuu@fg@hCdXxChh@eu@rOkSsHkZ

Mona Fartlek

6:30pm - 5 km warm-up, then 6.2km during 20 minute Mona Fartlek, did 9:20 for 3km on outward leg, and passed starting point with last 15 sec recovery. Did it around the bay, 4km warm-down. Covered 15km

run into work

8:30am - 1 hour very slow with iPod in hand, maybe 14km.

long run

5:00pm - 1 hour 56 minutes run from work via Chatswood via Hunters Hill back through to Epping, covered 30km.

easy run

6:15am - covered 15km with DB this morning around the Bay, in 63 minutes.

session 8 by 5m

6:30pm - Session with DB, running the first 5m solid and then the second at 10km race pace. 2min off. 20 min warmup, 20 min warm down. Around Sydney Uni and Vic Park. Covered 20km.
Took an eternity to drive home, as the Carr Govt think its a good idea to do road work on every road whilst the school holidays are on.

easy run

8:00am - drove to work and ran 38 minutes, 9km.

long run

6:15pm - left work feeling good for 80 minutes, ran home, 3 laps of NR common and added on a bit in Epping. Covered 20km

lunchtime run

12:00pm - 41 minute run, 11kms, quite solid.

weekly summary - 6 out of 18

The best week so far in the training schedule to Berlin 2005. Clocked 210 kms and felt like I could have done more. Was considering another run Sunday night as the body felt good, but had a headache and a house to clean.

Physiocise classes have stopped and will have to "re-boot" the body for an hour a week on Core and Stretching exercises. A greater intensity will be require in speed sessions to get faster.

Looking forward to the efforts in the week ahead. A 30:40 whilst feeling tired from Physiocise and the like is a good omen for a sub-30 in the weeks to come. Another one of those mountains to climb.

ten bridges long run STaR

6:20am - 34km for 2:25, added about 15 minutes on early and about 10 minutes after.

homebush 10km 30:40

7am - Woke up really tired and dragged myself to the shower. Good 20 minute warmup, great conditions, except for the mud in the 1st km. Went to the lead and felt good, the 1km in 3:05, 2nd in 3:01 and 3rd in 2:59. Through 5km in 15:20 and second 5km in 15:20. Last K was sub 3. Good result, seen as though tough week of training and not feeling 100% like at Lane Cove. Only 8 seconds outside PB. Great to meet up with Jan Willem from Holland, who could be a great training partner and friend in Sydney. Covered 18km for the morning

easy run

6:30pm - 43 minute run around epping, covered 10km

massage, physiocise, morning run

7am - 1 hour massage, 1 hour physiocise class, 38 minute run 9km.

North Head - Session 8 * 3min ON/1 min OFF

6:00pm - In the howling wind and rain up at North Head near Manly, proceeded to belt out 8 by 3min with 1 min off. Covered 18km for the session with 20min warm up and warm down. Felt good from about the 2nd until the last.

singing in the rain

12:30pm - 11km - Chats-MowbrayRd,EppingRd,GNW and back up Blue Gum Ck. Was awesome bolting through puddles and creeks. 46 minutes.

long run

6:30pm - 90 minute, quite solid from Chatswood to Epping, taking in a 30 minute loop east of Chatswood. Covered 24km.

morning run

6:15am - Met DB for leisurely hour around the Bay. covered 14km

session

6:30pm - Warmup from Balmain High to Marion St, saw '26miles' it seems. 8 by 4 minutes with 2 minutes recovery...got wet on the 7th one. 20 minutes recovery. Covered 21km

easy trot

lunchtime run 31 minutes - 7km

morning run

7:00am - at home 42 minute run, covered 10km

long run

6:00pm - 85 minute run , quite solid from North Narabeen, along Long Reef, Dee Why Beach, Curl Curl past Harbord shops and return. Covered 22km

sunday run and summary

8:10am - Ferny Creek for 2:15, felt great for about 90 minutes, then slowed down, feeling really stiff in the glutes. Covered 32km.

Weekly summary 193km
Areas to work on this week:
- Improve diet, too many cakes and sweets. No more processed food this week and coffee/tea.
- Not enough stretching.
- May start taking Magnesium tablets as been waking up really stiff.

evening run

5:00pm - 40 minute run covered 10km around Bundoora again.

Sat morning session

In lovely frosty Melbourne, from the folks house in Bundoora, did a Mona Fartlek around the slippery confines of Bundoora Park. Finished off with about 5 * 150 metre hill reps. Covered 16km

solid 1 hour

Solid 1 hour around the bay in pissing rain. Covered 16km

physiocise and short run

7:00am - 1 hour physiocise class and 39 minute run back. covered 9km

long run

6:45pm - 1 hour 38 minutes running back from home, from chatswood, through gladesville putney and back through west ryde and ermington to epping. covered 24km.

hard run

12:45pm - Solid 12km in 44 minutes. Was flying along Mowbray-GNW. Like this cold weather. Will make up long run from last night tonight.

morning

6:15am - bloody dark this morning around the bay for 1 hour. 14km.

session

6:30pm - around Sydney uni and surrounds, 8 by 6m with 2m off. Not feeling the best, managed to hang in with DB. Covered 22km.

easy run

12:00pm - top half of the body now feeling Nowra. 40 minutes at above slow pace. will put down 10km.

run back from class

10:00pm - Farah dropped me off in ermington back to epping, up some dreadful hills 8km.

recovery run

12:30pm - out of epping, working from home today, ran an 82 minute run through eastwood, then up to browns waterhole via bush through to pennant hills and back through wongala crescent. covered about 21km.

long run

8:00am - run around the forest trails of Jervis bay. great place to run. solid 1 hour 56 minutes for 29km. no evening run.

weekly summary
197km - good result in nowra. more speed this week, would like to fit in three sessions of tune up and long run on Wed to be +2 hour. racing next sunday at albert park 15km aths vic.

nowra race

3:00pm - 12km in 12:34, 13:11, 13:27 = 39:12, for third place. obviously not good pacing as went out like a mad cat. was in lead until 7km and then petered out. better pacing might have seen me battle harder for 2nd place. good win from Chinny.

run home from work

6:00pm - ran home from work,via mowbray rd, and eastwood. covered 14km over 58 minutes

morning run + p/cise

7:00am - 46 minute run with Physiocise class.

mona fartlek

7:00pm - mona fartlek, felt shit until the 30seconds. covered over 3.1km until turnaround and passed starting point. covered 15km, 25 min warm up and warm down.

lunch time run

12:35pm - 60 minutes solid. covered 16km along mowbray-gnw

mid-week long run

6:30pm - 85 minutes solid, running up and down as many hills as I could find on Bay run. Almost abused by mad motorist near Timbrell Park. Covered 23km.

morning run

6:15am - 1 hour with DB around the bay. covered 15km.

session 10 by 1km

5:45pm - Moore Park (grass). 10 by 1km off a minute. All in 2:55, except for 9th rep in 3:00. Felt good. Small warm-up's and warm-down. Covered 16km

lunchtime run

11:45am - flat loop at work, 42 minutes, 10km.

easy arvo run

5:00pm - 1 hour run through the bush in Epping. Was flying for 16km.

session - make up for missing sat

8:30am - homebush - wentworth common - 20 min warm-up, then 10 minutes, 15sec on and 15sec off, 5km threshold in 15:45, then 20 min warm-down. covered 16km

long run

8:00am - 2 hour 26 min. 34km run. 158km for the week.

missed tues morning recovery. thursday night session was mona fartlek, instead of planned 3k and 2k intervals. speed was great on tues night. got flu on friday, so shortened runs, missed saturday, and will make up session following monday morning. coming good by Sunday run.

looking fwd to good result in Nowra, hopefully top 2 or 3. will make long run on monday and wednesday hilly to prepare.

massage and easy run

6:00pm - 48 min run and massage 12km run

physiocise + morning run

7:00am - 1 hour physiocise class, then 30 minute run to recover. covered 8km.

mona fartlek

6:00pm - mona fartlek, felt great, especially towards the end. covered 14km

lunch run

12 noon - 48 minutes 12km, mowbray-gnw

long run

5:00pm - ran 10 min to Physiocise class, and another 70 minutes afterwards to home. Felt good. Quite warm night. Covered 19km.

morning run

6:15am - meet DB around the bay this morning, for medium 70 minutes. Covered 17km.

8 by 1km session

5:45pm - around Moore Park with DB and CT. Felt good for first 5. 6 & 7 forgot about breathing and then remembered for #8. Covered 16km with warmup and down

easy monday

6:00pm - 58 minutes run home from work, 15km

recovery

12pm - easy 42 minutes on the flat 9km

easy run

6:30pm - easy run, Eastwood, ch7 loop, 32 minutes, ~8km.
WEEKLY total 196km - target next week 210km.

long run

7:00am - Newtown to Airport star. with DB the Ultra man, joakin. 35km for 2:30. felt like crap.

xc relays

Ran anchor leg 4km, passed Sutherland and Sydney uni B with 12:30. 4th place for the team. Respectable result. Happy with this run, good leg turnover. covered 11km

Lane Cove 10k race

7:00am - Cold crisp start. 15:57 through 5, eased off down the hill 16:13 for next 5. 32:10. 1st place. Inc. warm up and down 17km. Probably would have run around 31:30 if pushed.

Easy run

4:15pm - 38 minutes at a crawl around Chatswood. (8km)

Session & morning run

6:40am - 15min to Physiocise class, 45 minutes - MowbrayRd-GNW loop back to Chatswood (15km)
7:00pm - 4km warmup, Mona Fartlek (on grass) - Timbrell Park, 4km warmdown - 6 strides (15km)

Wed Night & Thurs Morning run

11:00am - 48 minutes medium, through Mowbray-GreatNthWalk bush trail. Covered 12km, felt good
5:00pm - 30 minutes easy, after 1 hour physiocise class. Covered 8km. Felt tired and cold.

morning run

6.15am - met with DB for 63 minute morning run around the Bay. Also met Stephen Jackson for the last few k's. Was still feeling the session the night before. Covered 14km.