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.