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.