Weekly Summary 6 of 22

198 km for the week. Diet poor, not enough stretching, but strength is there. Maybe some longer sessions and some hill reps to get things going again.

Wed pm - 43 minutes = 10km
Thurs am - 40 min = 10km
Thurs pm - 8 by 700m at Pennant Hills Park, long warm down/up.
Fri am - 40 min = 10km - arrive Melbourne stinking hot and windy
Fri pm - 40 min = 10km - still stinking.
Sat am - 3 laps progressive around the Tan, well supposed to be. 12:40, 12:20 and 12:31, really struggled up the hill the third time.
Sat pm - 49 min = 12km
Sun am - 2:30 at the Dandenongs, hung in there with Mike Chettle coming up the mountain again and finished another 30 minutes after running with them. Felt really good, love it up there.
Mon am - 66 minutes - 17km around Bundoora Park and the surrounding parks on grass.
Mon pm - 32 minutes - in hail around Montrose....brrr
Tues am - Missed
Tues pm - 11 by 1km with 90sec jog rest at Homebush, under 2:55 for most reps. Felt really good and strong.

Not too good.

Missed the session last night, but ran none the less, Xmas party and birthday cakes made a real difference. Another dinner tonight...but glad I did my long run this morning waking at 5am.

Mon am - 42 min - Chatswood, Willoughby - 10km.
Mon pm - 67 min - Home from work, through Bush near end and extending on. 18km
Tues am - 40 min - From home to work, with additional lift early on from wife. 10km
Tues pm - Ran 20 minutes to track, felt sick and ran another 25 minutes back. 10km
Wed am - 1:50 Buffalo Ck loop, with 2k taken off, 28km

Weekly Summary

199km for the week and started doing that extra stuff that makes a difference, stretching, core stability. Really happy with the long run on Sunday, a hilly 32km in 2:10 and a good session on Saturday a 36minute threshold. I had planned to do an 800m for fun at Homebush, but didn't quite make it in time.

This week planned on being an even bigger volume week, but really busy at the sametime. Have pulled up really well.

Hit the deck

Wed pm - Good 1 hour 40m from Work, looping around an oval for 25 minutes, then up High St, Willoughby, Mowbray, abuklea, eastwood then north epping.
Thurs am - 46 minute run in work, quite steamy.
Thurs pm - Hit the deck in the middle of a 10 by 1m on and 1m float. Found a pot-hole whilst running around Macq Uni and two Uni students laughed at me. I was conscious of getting back up again. The grass burn tickled for the rest of the night.
Fri am - 40m from Physiocise class.

Looking to get a longer session out Sat morning, something like 3 by 5km with 3m rest. Then might try an 800m track race in the afternoon as a novelty.

Good start

Mon am - 40 minutes around home at good pace, 10km
Mon pm - In the frees ran the long way home from work a little sore in the quads. 64m - 16km.
Tues am - Ran to work, 11km 46m. Then off for a massage with Easy Tiger.
Tues pm - 9 by 1km reps at Wentworth Common, b/w 2:57 and 3:00.
Wed am - 46 minutes around the bay with the boys, 11km.

Weekly update

Well an easy week by my standards, 126km.
Thurs am - 30 minutes 7km around home.
Fri pm - 60 minutes - 15km around home.
Sat am - 6km around Queens Park with Sean Williams squad in 18:36.
Sun - rest.

Back to high milage this week ~ 200km for next two weeks, then focus on speed for State 5km.

Centennial Park just brilliant

1 hour 40 min, running inside laps with Knoxy. Can't believe we just kept running laps, without going to the outside. By the end the pace was hot 3:30-3:40 pace I would suspect. 25km.

Tough track

Need to look after the LHS of the body felt very stiff after track on Tuesday night. Actually felt it on the 2nd rep.

Mon pm - 56 minutes solid around Woolwich, then to the Pub for dinner.
Tues lunch - 40 minutes from Chatswood past Artarmon and on that oval near Gore Hill.
Tues pm - 15 by 400m with 200m jog/float at Dunbar Park. Most between 67 and 71, floats around 50sec. Long warm up and warm down there.
Wed am - 46 minutes around the Bay, 11km.

CC Half

Fri pm - An easy 40 minutes around home.
Sat am - AN easy 50 minutes around home.
Sun am - Early drive up to the Entrance after a late night. Ran a 68:19 was flying through half way and struggled with the twists and turns later in the race. Am in need of a massage. I spent 30 minutes on a park bench after the race stretching which was exactly what I needed.

168km for the week. A week of a drop in distance and more focus on speed. Then back to some volume training. Happy with how I am progressing. Need to be careful of injuries and keep focus on stretching.

Mon am - 9km - 37 minutes around home.

Good week

Well the training has gone well this week, even though have been working 10-12 hour days.

Mon pm - 60 minutes
Tues am - 36 minutes around home
Tues pm - 8 by 4minutes with 2 min float at Lane Cove National Park between 6.5km and 8km of 10km course.
Wed am - 45 minutes around the Bay with the boys
Wed pm - Weird course, up Pacific Highway from work to Hornsby and back down Pennant Hills Rd, 90 minutes
Thurs am - 45 minutes around work at lunch time
Thurs pm - 14:43 at Dunbar Track in Ryde at about 9:30pm at night. 8 by 400m with 200m float on grass. Really really happy. Long warm up and warm down.
Fri am - 41 minutes back and from physiocise.

Escarpment..

Wed pm - 90 minutes around Centennial
Thurs am - 40 minutes easy
Thurs pm - Mona Fartlek Lane Cove NP.
Fri am - 40 minutes - Physiocise class
Sat am - 20 min w/up, 40 min threshold, 20 min w/down. Along coast from Wombarra to Bulli return.
Sat pm - 50 minutes = 12km cruisy run
Sun am - 34km - Escarpment Classic from Bulli Beach. Really enjoyable run and scenery. 2 hour 45m.

174km for the week. Back on track and lasted a good long run with little damage other than a headache.

Mon am - 30 minutes easy 7km.

Track session

Mon pm - 57 minutes at good speed around home, dodging Water dragons on the bush paths.
Tues pm - Felt a little crook after some dodgy prawns at a business lunch. Went to Dunbar Oval in Ryde. 4 by 800m under 70s a lap, with 70s rest. 6 by 400m in about 65, with 70s rest. Long jog there and home. A hot one.
Wed am - A warm morning with Dennis and Cam. 46 minutes for 11km around the Bay. Lots of fair weather runners out there.

Speed in the legs..

Well suprised myself on the Saturday, with a comfortable 4:12 for the 1500m, and a 2:03 for 800m. The latter was a huge battle to run down the Sydney Uni runner. I enjoyed it heaps and watching the "OTHER" striders team claim the State record by 42 seconds.

Sunday ran a lazy 28km around home and then into some stretching and then gardening.

140km for the week, with suprisingly good top speed which I might exploit at some more track sessions in the weeks ahead.

Monday lunch - easy 40 minutes on grass ovals around Chatswood.

Physiocise

Loosened up this morning with Physiocise. Missed the session last night as I was working till midnight.

Wed PM - 80 minutes from work through to Field of Mars, via LCNP and back through Ryde. 19km
Thurs AM - Met Jan-Willem for a run from North Sydney past the zoo and loop around. 61 minutes = 14km.
Fri AM - Run to & fro Physiocise = 8km.

Tough track session

Mon PM - Ran around work alot looping around Ovals, 46 minutes, 11km
Tues Lunch - Ran down to Rotary Track and did 13 by 400m with 200m jog recov. All in between 69-71 seconds.
Tues PM - With Farah on the bike, ran 37 minutes around home = 9km.
Wed AM - With DB and Dennis around the Bay, managed 50 minutes = 12km

steady week lead in..

A few runs, a couple of session, nothing crazy this week.
Opted to give the 3k a miss and aiming to have a full week of training this week, to see how the body goes before the weather starts getting too hot.

22 weeks out from Rotterdam, have a racing plan included which will broken up into phases.

In a nutshell, get Volume Up, then Speed, back to Volume then Strength then Speed again.

Mon 13th AM - Conditions: Mild, Humid - Ran from Home to Work the shortest way, in 56 minutes.

suprised myself

It was either the cool conditions or the fact that I had been training more regularly through this Ramadhan than the last one. I was expected a 34.xx for Saturdays run, but managed 33.02. That gives me motivation to keep at it.
Post a run from North Epping to Surry Hills on Sunday avo in about 85min. Haven't measured the course, but would say close to 24km.
Gonna keep this week steady and not worried about the progress, then next week will fire up to full training.

Never sweated sooo much

Tues pm - Mona Fartlek in Lane Cove NP, which was tough, but felt much better afterwards
Wed am - Run with the boys around the bay. Really struggled the second half.
Wed pm - 65 min from North Sydney to Taronga Zoo along foreshore, then back Military Rd. Really enjoy this for a summers night run.

slowly back

Well relos in town, people to meet and lots of food to eat.
Starting again is not too bad, just need to work off the Kg's and work on the speed.

Mon lunch - 45 minutes - 11km around work
Tues am - 38 min - 9km around home.

Session tonight and will keep going through the Lane Cove 10km.

Aiming towards Rotterdam in April at this stage.

Feast...

Well Ramadhan is over and the official training program begins on Monday. So in the meantime just getting the fitness back up again this week, maybe a Mona Fartlek Thurs night.

Wed am - 45 minutes = 11km.

Four days - 3 runs

Mon pm - 14km - 58 min through the bush from work to home
Tues pm - carbon copy of Monday
Wed pm - 1 hour around Centennial with CT, say 14km.

Still taking it easy

21km for the week, struth.
Will try and get back up to 100km this week with 1 or 2 shorter sessions.
Still feeling good and ready for another marathon campaign. Lots of motivation after watching the TV on Sunday morning.

Deciding to take it easy

Thurs pm - Rode home from work, a lazy 30 minute run afterwards and the breaking fast.
Will miss the 10km on the weekend and go for a lazy ride with the wife. Good to be easing things down for a few weeks.

Well its difficult for weird reasons

The glute still causing grief and need to do strengthening and stretching work. I have bad internal rotation on the left leg, causing grief over long runs.

Tues pm - run home from work, 52 min = 13km.
Wed am - ride to work. Run after dinner, 32 m = 8km. Had trouble with run after a hefty dinner.

Doubtful starter on Sat, as eating a full breakfast at 3:30am might lead to some trouble in the race.

Weekly summary

Lowest milage, 3 jogs for the week. 35km. Legs feel real good.
Next to incorporate a bit of stretching and leg strength into my off season.
Hoping to lineup at Homebush next Sat, but not expecting much just a nice morning run.

Nothing like a run to clear a headache

After having a headache all day I left work to run home and felt much better. 13km in 56 minutes. Good breaking fast at sundown. Today it is more bearable, and might sneak some hill reps in around home.

weekly summary

Fri pm - 8km around home.
Sat am - 8 by 1 mile with DB and Tanc around Centennial, averaging 5:10 per mile with 2 minutes rest in between. Very happy with the session.
Sun am - 1:45 felt lethargic for 25km on the Buffalo Creek loop. Walked the last hill.

Fasting starts today and at 9:37 after eating 4 bowls of cereal this morning at 3:45am, just feel a little tired and needing coffee. The plan is to run home from work when it is not too hot. When it is hot run later at night. Plans are just plans though.

Keeping it up

Well the fasting month starts on Sunday, so keeping things going whilst I can and then a forced recovery of sorts.

Thurs pm - ran home from work, 13km through the bush in 58 minutes
Fri am - 35 minutes = 8km with Physiocise class. Have decided to continue with Term 4 semester as I will be racing less and need forced strengthening and stretching.

At this stage it is looking like Lake Biwa early March will be the next Marathon, or maybe Tokyo, with 2-3 weeks of altitude training at Falls in the lead up.

Recovery...oh its so easy

Even though the legs feel buggered.

Tues night a very slow 13km through the bush home, in 60 minutes.
Wed am - 11km with Dennis, Chris Hall, Clayden and DB around the Bay.

A nice photo taken from a work collegue.

A huge mixture of emotions...

Obviously thats what you get with Marathons.

Was a tough day out there from early on. I had the eventual 2nd place guy surge past at about 4km, then come back to me in the domain. I was either blind or delirous but only saw the km markers in Centennial park, missed 20km, Halfway, 25km, 35km. Between 15km and 16km I ran a 3:02, the next K a 3:3x, either I was doing fartlek or something else. Really started to hurt coming back up Anzac Parade climb as both Kenyans had past me like I was standing still. Wouldn't it be nice to live and train fulltime at altitude like these blokes.

It felt weird going zig-zagging through the city, up then down hill, then opening up to the expanses of the City West link made it very hard.

Great support all the way around Centennial park with Seans squad cheering at about 5 vantage points, the Cahill Expressway should be renamed the Coolrunner Expressway as it gave a big lift to the finish.

Splits
5 km 16:38
15km 32:30 (49:08)
30km 49:55 (1:39:04)
Finish 2:22:52

Can remember the finishing area well, as the commentator said I outkicked the 4th place runner in the last k. Actually I didn't see him over my shoulder down Hickson road, so he must have been close!?! He blew my ears out crossing the line with massive speakers in my ears.

Finishing a marathon, you have a mixture of emotions, heres just a sample.

Could I have paced it any better?
- Would have been good to be closer to 2nd place. Did I go out to hard? Should I have stuck with the Kenyans early and then increase the tempo with them?

Can I run any faster?
- I found out some weaknesses in my body that have been plagueing me since Berlin, with weak left hand side + sciatica. Something to work on. I would definitely need some extended altitude training to have a crack at a marathon. Also felt like I had a lack of speed b4 the marathon!

Which one next?
- In the next 4 weeks, will focus on removing injuries strengthening weaknesses and do some fun shorter stuff, 200m and 400m reps.
- (Feb-Mar) Beppu, Biwa or Tokyo or (Apr) Rotterdam or London. Still deciding.

mini mona fartlek

Thurs lunch - easy 30 minutes from the training course I am on George St, around Opera House, farm cove up and back domain. 7km
Thurs pm - Up to North Head, 20 min WU, Mini Mona Fartlek, 2 by90, 2by 60, 2 by 30, 2 by 15. Covered 4km in 12:30 and felt good, even though last 2km into the wind. 20min WD. Covered 14km for the session. Off for a massage with Kirsten.
Fri am - 33 min around home on the flat where possible, 8km. Missed physiocise class. Decided to sleep in a bit and have a good brekky at home instead, starting to carbo load.

wed trundles

Wed am - 46 minutes around the Bay down the canal, over the bridge 3 times. about 11.5km.
Wed pm - 67 minutes casually around north ryde and marsfield because thats the most grass I could find and I wanted to beat the traffic home from the city. 16.5km

tough session

Mon pm - 52 min around home
Tues am - 33 min, 8km around home with 20m core strength, 20m stretch
Tues pm - 5 by 1km at Wentworth Common. 2:53, 2:54, 2:56, 2:58, 2:55. 90 sec. Nice and soft on the tan track around the common after the rain. Good for the legs.

Dodgin the rain

Sat am - 4 km WUP, 12km Tempo, 4km WD, around the bay. Running about 3:20, 3:30
Sat pm - 33 m, 8km around home
Sun am - Buffalo Ck star, taking a few short cuts. 25km in 1:40

177km for the week, 1 week out, feeling good at the end of the week. Normally sore, but the lack of distance on Sunday makes a difference.

Mon am - rest.

Maintenance Window

Feels good to be tapering, lots of stretching, shorter run, less guilt when you don't get out for a run.

Thurs pm - Mona Fartlek in the howling gale at North Head. Only managed 6km, but went through 1st k in 3:30.
Fri am - 40 minutes = 10km up and back to Physiocise class. Going tommorrow as well for a makeup class, which should be good. Lots of stretching and glute strength today.
Fri pm - 45 minutes = 10km through the bush around work just b4 dark.

stiff neck

Well looking forward to the massage tonight after developing a stiff neck during last nights run. 1:26 for 22km around Centennial Park. Will be taking the morning off running, which is good for the taper to concentrate on a good Mona Fartlek tonight at North Head, if I don't get blown away.

Mid-week wrap

Feel a depleted with Iron so trying to fill up as the marathon gets closer.

Mon lunch - 58 minutes around Chatswood in Frees, ~15km
Mon pm - 45 minutes around home, 11km
Tues lunch - 32 minutes around work, 8km
Tues pm - 20 by 1m on/1m off around the Bay. 21k all up.
Wed am - faster run than usual around the Bay with the boys in 44.10 for 11km.

sat avo and sun long run

sat pm - 53 min run through the bush near home.
sun am - 1:58 for 30km Buffalo Creek loop, started at about 10am, so was warm and good to get under the belt. A little flat towards the end because of the big head wind, but a good hit out. 183km for the week and two weeks of speed work to pump into the taper, reduce the long runs to get the legs ready for Sydney Marathon.

north head

well warmer than expected, ran through first k in 2:57 and 2 in 6:05, 3, 9:17, 5, 15:37. then knew that it was more a threshold session. couldn't get the legs ticking over for some reason.

Freshening up

Thurs pm - 2 laps of the Bay in 46:48.
Fri am - 40 minutes running from Work to Willougby, and Physiocise class, then followed by Physio to clear some sciatica on my left side.

Looking forward to Sats 10km. Will make the watch beep every 3minutes.

Humid start to the week

The humidity has made a difference to the way I feel this week.

Mon am - 43 min = 10km around work loop
Mon pm - 53 min = 13km from home from work through LCNP
Tues am - 43 min = 10km around work loop
Tues pm - 6 by 3min (1k) with 1 min recovery around Wentworth COmmon
Wed am - 46 min = 11km with the boys around the Bay
Wed pm - 1:51 = 29km doing Chatswood Chase loop.
Thurs am - 45 min = 10km around work loop.

National Cross post

Well heading into the race, was not sure what to expect, as not quite feeling 100% as still remnants of sore throat and blocked nose. Got to the race finding out that NSW couldn't even manage a team of 4 runners. With Dave Byrne, Russ Chin, Jeremy Roff and Barry Keem all not starting, it was going to be an individual effort.

The course appeared quite flat compared to Nowra and probably suited me. Sat with the pack of 20 for the first 3km and was still within arms reach at the first lap as we went through 3km in 9:06. Then not long after that I lost touch on the downhill and was languashing back in about 15th. From there I passed a few along the way and it really hurt. Couldn't get the breathing going and was having a tit for tat battle with Toby Raynor. Race over in 12th Aussie 38:23.

Well the highlight of the weekend was the Sunday run, from Hobart city leaving at 6:10 ran up to Fern Tree on the base of Mt Wellington and did the Pipeline Track...amazing scenery. Covered ~36km for 2:36 of solid running. 180km for the week.

Stuffy Nose

Hope it clears when I get to some fresh air in Hobart.

Last night after finishing work at about 7pm, managed to do a long warmup to Dunbar Oval - 23min, then 20 minutes of striding straights, jogging bends in the old pair of spikes. 23min run back home. Will probably run with the old spikes which did me well in the Cross last year.

Fri am - 35 minutes around the bush at home, 9km.

Heading into National Cross, tactics will be to take a conservative start, say top 10-15 and then use my endurance and stamina to work my way through the field.

Moving through the system

Tues pm - At Rotary into a stiff wind 3 times for 1km reps with 200m jog recovery.
2:48 (1:00), 2:56 (1:05), 2:59 (1:05), 3:00 (1:05) and 2:58. Good 20 min warm up and warm down.

Weed am - 45 min, slick 11km with the boys.
Wed pm - 1 hour 53min, from Chatswood to Woolwich pub and back, and got bitten by a Jack Russell in the National Park.. Covered 29km.
Massage

Thurs am - 32 min = 8km around home.

Come down with the flu

Was travelling really well until Sat night and fevered up.

Thurs pm - 20 by 1min on and 1min off at Nth Head. Felt really fast and gave all reps 100%.
Fri am - 40 minutes = 10km to a 1 hour Physiocise class.
Fri pm - 55 minutes = 13km around the bush at home.
Sat am - 20 min W/UP, 15minutes of 15sec ON/15 sec off, followed by 8 by 2m hills and jog back down with DB at Centennial. 20 min W/down.
Sat pm - 40 minutes = 10km around home
Sun - FLU, sweating it out in bed.

Weekly summary 190km.

Mon am - 40 minutes around Neutral Bay for 10km
Mon pm - 68 minutes = 18km around home in the bush to Thornleigh and back.
Tues am - 32 minutes around home for 8km.

Still feeling lethargic and not sure what this will mean for National Cross the Saturday. Maybe a forced taper might be good. Have a really sore throat, and coughing up some bad phlem, so we will see how it turns out.

Trying out the new beta blogger

Thurs am - Ran to work 13km in 53 minutes via LCNP this morning. Quite warm for a winters morning and sweated quite a bit. Tonight off somewhere down the Northern Beaches for a session, then a massage. It is sure to be windy!

long run

Wed pm - 1 hour 55m for 30km. Quite warm but handled it well. http://www.gmap-pedometer.com/?r=368380

Leaning up

Really taking a look after the diet this week.

Mon lunch - 45 minutes = 10km around bush at work
Mon pm - 62 minutes = 16km run home from work via Mowbray Road, and they have recently installed a locked gate blocking access to the bridge across Lane Cove River at the factory at the bottom of Mowbary road. I was not happy!!!
Tues am - 53 minutes = home to work, shortest way through LCNP.
Tues pm - 7 set of 3minutes on/30sec off/90 sec on/60 sec off, on Timbrell Park with the spikes on, puddles and all. total 20km and felt strong at finish.
Wed am - 46 minutes for 11km with the boys.

Weekly summary

Thurs am - 45 minutes = 10km around work
Fri am - 40 minutes running to Physiocise class
Fri lunch - 45m = 10km through bush around work
Fri pm - 45m = 10km
Sat am - 10 minutes of 20sec on/off, then 2 by 5km straight after, in 16:29 and 16:05. The first one hurt, but dissapointed I couldn't go faster on second one.
Sat pm - 52m run home from Homebush were I was at a BBQ. 13km
Sun am - BuffaloCk loop + 1 loop North Ryde COmmon and up Scribbly Gums to Delhi rd. 35km in 2:21.

208km for the week, and feeling much better after Sunday run and watching C2S.

Good start to the week

As I am focusing on future endeavours, will be training through this week and looking fwd to watching the C2S on the TV after a long run.

Mon am - 43 min = 10km around home
Mon pm - 62 min = 16km from work to home
Tues am - 53 min = 13km from home to work, shortest way possible
Tues pm - 9 by 3min on and 1min off on the grass in spike at Timbrell Park. Covered 19km.
Wed am - 42 min = 10km around home
Wed pm - 1:55 for Buffalo Ck loop just b4 dark. 30km.

Slept in, but still got out

Sun lunch - 30 km in a solid pace of 1:54, along Buffalo Ck loop from my house.

Weekly Summary 171km, still some work to do in the next few weeks to be right for National Cross. Looking forward to some improvement in speed and hill strength.

Sore foot, but not PF

On the outside of the foot has been sore.

Thurs am - 45 minutes = 10km
Fri am - 41 min = 10km with Physiocise class
Fri pm - 61 min through Lane Cove NP in the pissing rain, 16km
Sat am - Pacing duties for 40minute through 10km. Basically tried to get as many through as possible. Went out a little hard first k, in 3:51, and managed to get about 10 through in time, which was good.
Sat pm - Raced at Wollongong, bloody a long way to drive for 4km. Ran 11:43 for 3rd place in my leg. Our team 4th in the Open A group. Happy with the run, but lacked finishing speed. Good to have a hit out none the less.

no time for rest

Mon am - 40 minutes = 9 km
Mon pm - 61 min = 15km
Massage on sore quads on tight back. Back has really loosened up since, quads still need more work.
Tues am - 45 min = 11km
Tues pm - Around the bay , 10 by 1m with 1m recov. Covered 15km.
Wed am - 50 minutes= 12km around the Bay with the boys
Wed pm - 75 min = around Cent with CT. 19km

Western Cities is back.

Fri pm - 5x minutes = 13km around home and the bush tracks
Sat - rest
Sun - Arrived at the Finish for the shuttle bus at 5:15am and they had already left. Thanks to Blue Dog for the lift to the Start line. Running along with Mustafa for about 8km quite comfortable and had to run off him cause his watch was annoying me, beeping at every step. Then started to feel good once at the high point of the course at about 11km. Felt good till about 32km, but just took a bit of the gas. My wife said I looked very relaxed when I ran past her at 41km.

5km splits - 17:20, 17.01, 16.43, 16.10 (3.40 + 12.46 = 15.26), 16.36, 17.06, 16.58, 7.55 = 2.22.19
Half way - 1.10.56

A well organised event, good to finish on a track. The last few kilometers needed better organising to run on paths rather than soggy grass. The bike path is sensational for running none the less, no camber, well spaced and hills only marginal up and down, which makes for interesting running. We were blessed with a good weather as well.

158km for the week. Now for some serious strength and speed work. 4 weeks out from National Cross, 5 from hopefully PB 10k and 7 from Sydney marathon.

mona fartlek

Thurs pm - Met up with 26miles after the warmup along the Canal. Then went through 3km in about 9:14, turning around at 10 minutes, made it back to the start with last 15 seconds recovery still to go. Happy with how I felt during the run.
Fri am - 40 minutes to Physiocise class in Willoughby. Love the stretches they make us hold for about 2 minutes.

forced layoff

Have been having difficulty with training this week, with wife going into hospital for operation and work being crazy. It seems everyday this week I have to present something.

Mon am - 56 minutes = 14km through bush around work
Mon pm - 48 minutes = 12km around Manly, before massage in Dee Why
Tues am - 48 minutes = 12km around the bush at home, couldn't cross the creek so had to add a bit extra than expected.
Wed am - 48 minutes = 11km with the boys around the Bay
Wed lunch - Hills reps in front of home, 8 by 50 sec with jog recovery
Thurs am - 71 minutes = 18km around home, early morning

Weekly summary

Fri pm - 40 minutes around Centennial - 10km
Sat am - 6 mile progressive (2mile), in 10:47, 10:24 and 10:04 around Centennial
Sun am - Lazy 1:40 from North Sydney around Balmoral return, nice and hilly. 24km
Sum pm - Solid 12km in 48 minutes

179km - a little less km's and focusing on more quality for the next few weeks.

tough track

Thurs pm - out@homebush, 14 by 600m with 200m float, all in 1:42 to 1:44. Felt very stiff in the calf afterwards. Bought a protein booster afterwards.
Fri am - 40 minutes b4 Physiocise class. Well needed class. I found that my posture had been arching forward, probably as a result of sitting in my arse. I also noticed that I lean down the LHS alot. It really makes for good mind share.

midweek update

Mon am - 9km 36minutes around home
Mon pm - 67minutes = 16km around home
Tues am - 9km 40 minutes around home
Tues pm - missed, too lazy and sore from the weekend. Having trouble getting a massage in this week as on a training course in the city.
Wed am - 45 minutes, 11km around the Bay with the boys.
Wed pm - 20 minute stretching at home, before getting out made it feel alot easier. 1:57 around home, through the hills of Pennant Hills, Cherrybrook and back through Westmead and Eastwood. 31km.
Thurs am - 40 minutes = 9km through the bush around home.

Weekly update

Fri pm - 61 minutes around work. 15km.
Sat pm - Short Course Cross. Went out with Chin and found it difficult on the slippery course. My body was just not up to the agile turns. Found it only good going on the grass and track. Didn't slow down that much 12:15 through first 4km and just under 13:00 for last 4km. 7th place, and dissapointed. Have quite a few reasons while probably not going well. Only one good week of training leading in, little taper, lack of sleep due to work and visitors at home, sleeping in too long on the day of the race, not enough carbs, the list goes on.

Sun am - From the Bay with the Star. 32km around the loop, then another 5km around the Bay to finish off with a total of 2:30.

200km for the week.

Good Mona Fartlek

Thurs pm - Around the Bay with DB in tow. 9:03 through first 3km of Mona Fartlek, needless to say I had a little trouble catching the turn around pace on the return after 10minutes, but wasn't too far off, maybe 10-15 metres.

Fri am - 61 minutes through the Bush around home, around 15km

Long run

Wed pm - 2 hours with Deano and CT around the Bay. Clocked either 30 or 31km with good pace.
Thurs am - 45 min for 10km around work lunchtime.

Good start to the week

Mon am 50 min around home 12km straight after WC final
Mon pm 61 min around the Bay 16km
Tues am - missed out
Tues pm - 8 by 1km in 2:53, with 90 sec rest
Wed am - 11km in 46:30 around the Bay w/ the boys.

More good training.

Fri pm 55minutes around work, just before dark.
Sat am - woke up late, but managed 3 by 5km around the old Homebush 10km course (first 5km) with 3 min rest in between, in 15:59, 15:58 and 15:58.
Sat pm - just after dark around home a lazy 35 minutes = 8km.
Sun am - missed the Star after waking up at 630am. Ran 2:22 for 36 km and felt strong to finish with.

Weekly Summary - week got a lot better towards the end and will hopefully keep things going this way. a definite improv. on previous weeks effort. Total 203km.

Feeling better now...after a good session.

Wed pm - 94 minutes from C/wood to Willoughby, and then around East Ryde, back via Eastwood to home in North Epping. 24km.

Thurs am - shortest way into work, 13km = 54minutes.
Thurs pm - 15 by 2m/1m off, around the Canal and Timbrell Park. Felt really good, hit the grass quite a bit and made sure I didn't spend my bickies in the first few reps. Really happy with the session. Covered 22km for the session, inc warm up and down.

Fri am - 45 minutes = 10km around Home through the bush.

Still feeling not quite with it..

Mon lunch - 45 minutes 10km around bush loop Chatswood
Mon pm - 61 minutes solid around home, 16km.
Tues lunch - lazy 8km on the flat around Chatswood.

Missed Tues session.....just tired or lazy...ate too much food...bludging on the couch.

Wed lunch - 62 minutes solid around Chatswood, Pittwater Rd. Lovely day. Long run planned tonight.

PB and the typical questions...

Fri pm - 11km around home after work.
Sat am - flying to GC
Sat pm - 30 minute trundle around Paradise Gardens...

GCH - Well the race panned unusual for me. With little confidence going in, I found myself right up the front after the 1st, which seems to happen even though I don't mean to push it. Ideal conditions for a PB. Let a pack of about 6 go and hung with Barry Keem for first 7-8km, then joined by Philo up until about the turn around. I felt like I was going slow. Then both myself and Philo worked to catch 2 others that dropped off earlier pack. Once reaching the 2, at about 13km, I managed to push on. I knew someone was sticking with me, and I presumed it was a Jap, but actually Philo pushed past at 19km and I couldn't go with him. 66.23, and I know there is more upside on that time, considering the poor sessions in the past few weeks.

So the goals now, are Sydney marathon sub 2:20, with National Cross along the way. Will give it a go for a 10km PB in Sept@NH, and after that a rest for 3-4 weeks. I will not be focusing on City to Surf or Sutho to Surf, because I believe the taper and being Sunday races being a bit restrictive, timewise for me.

Thurs pm

Well maintenance work is definitely required. Have been very tight down the left hand side, glutes and hip.

Thurs lunch - Whilst at hospital with my wife, I ran 40 minutes around Centennial for 9km.
Thurs pm - Mona Fartlek at North Head, almost came unstuck with some numb nuts driving on the wrong side of the road around the bend. Then down to Manly for a stretch and a massage.
Fri am - 45 minutes to Physiocise. Good work on the Glute MEd. Hopefully I pull up ok.

Have been thinking about racing less over next few months to reduce the amount of taper required, on focus on a few distinct events only.

taper might need it

Mon lunch - 44 minute loop through bush, 10km
Mon pm - run home from work in 61:30 minutes via twin rd and eastwood for 16km
Tues lunch - 45 minute loop through bush, 10km
Tues pm - 6 by 2 minutes fast with 1 minute standing rest. Had real trouble and didn't feel good.
Wed am - 46 minutes, 11km around the bay with the boys.
Wed pm - 24 kms, 91 minutes loop from work back to work, through Lane CNP and Nroth ryde bike tracks.

weekly summary

Getting closer to some exciting races. Quite an easy week towards the end, managed 204km for the week and feeling fresh after 2 hours on Sunday suprisingly.

Fri lunch - 10kms around work, in 45 minutes
Sat am - 6 mile progressive, 2miles each 10:40, 10:20, 10:05 around Centennial
Sat pm - 63 minutes around home for 16km.
Sun am - 30km Buffalo Ck loop with DB, in 1:58. Felt good. It makes a difference when you run from a different starting point, rather than finishing with a big up hill, finishing with a flat 3km.

Mona Fartlek

Go Aussies.

Thurs pm - Suprisingly struggled with the humidity. Managed only 9:30 through first 3km of a Mona Fartlek, but got back 30 metres past start point. 15k all up

Fri am - Physiocise class. Waiting till lunchtime to run.

Wed load up

Wed pm - Well running in the evening wasn't the best run I have had. Diarreheao, arse over tit in puddle, blisters, chaffing, nipples bleeding, almost collected by a bus on Brush Rd. Managed 28km in 1:55 and walked home last 2km. Was pleased I didn't take any short cuts though.

Thurs lunch - 45 minutes 10km through bush loop.

10 by 4m

Tues pm - around the bay, covered almost 18km for a 10 by 4m with 2m float. Good to be on the road and good speed. 25km all up.
Wed am - 54 minute run, 12 km with the boys around the bay.

Early week update

Mon lunch - 45 minute run around work, for 11km
Mon pm - From work to home, via East Ryde and Eastwood in 63 minutes, 16km
Tues am - From home to work, via LCNP, 55 minutes, 13km.

weekly summary

Fri am - 36 minutes after Physiocise.
Fri pm - 57 minutes solid around Epping.

Sat pm - Nowra X. 39:39 after 13:00 first 4km loop, 13:06, and tried to lift for last lap but had nothing. Ran with Russ Chin for 8km, and tried a couple of surges at about 7km, but realised it wasn't going to be my day.

Sun am - Very stiff after Nowra. 30km loop around home in 2:08.

161km - need to focus on speed work. 2 weeks out from GCH.

Good session at North Head

Either I am becoming a woos or has it been cold. I did my session at North Head with the tights on tonight. 20 by 1 min On 1min off. Felt good. Then time for an hour massage.

Long stuff

Wed pm - Compared to last time I did this 30km, shaved off 5 minutes, in 1:54 and felt like had more in the tank.
Thurs am - 15km through the bush in 59, compared to last time 65 min. Must be fresh for a change.

Resting up

Tues am 9km around home.
Tues pm - missed.
Wed am - 15km for 61 minutes around the bay.

weekly summary

well a week in Kuala Lumpur and Singapore, does not normally bode well for training, but managed 158km.

Mon am - a 12km run around home before flying out.
Tues am - Singapore. Track session 2 by 800m and 7 by 400m
Tues pm - Singapore. 10km through Botanical Gardens
Wed am - KL Lake Gardens - 85 minutes around 22km.
Wed pm - Around PJ - 60 minutes around 15km at a solid pace around the streets.
Thurs am - KLCC a Mona Fartlek session covering 6.15km.
Thurs pm - 49 minutes around KLCC covering 13km, 10 laps
Fri am - Around PJ covering 40 minutes, 9km.
Fri pm - Missed due to engagements
Sat am - KLCC 5 laps at 4:25/lap (1.3km a lap), 4 minutes rest, 3 laps at 4:15/lap (3 minutes rest), 1 lap at 3:50
Sat pm - missed
Sun am - in pouring rain and thunder, before the wedding, managed 90 minutes around 22km. Although raining abs. cooked.
Sun pm - 40 minutes at solid pace around Taman Aman PJ. 10km.

Mon - rest, travelling back via Singapore.

weekly summary

206km - A solid week of training, good session too. Time to absorb some training whilst away and get ready for Nowra.

Sat pm - What a shambles? More like a debacle...after a pre-race briefing to make a right hand at the first bridge, the marshalls pointed left....well ran a 12:04 after passing 3 quarters of the field. So was pretty happy.
Sun am - a bloody hill star - the Pymble Pushover, 30km in 2:02 and a hill rating of 5 out of 5. Felt like had more in the tank too.

2 races in a day

About to head off for the 4km relays this afternoon.

Thurs pm - Mona Fartlek on the grass track at Nth Epping OVal. Was nice to run on grass for a change.
Fri am - 40 minutes either side Physiocise class
Fri pm - 45 minutes on bush loop at work in Nike Free Trail.
Sat am - Striders 10km in 32:30 and felt like plenty in reserve for this afternoon's 4 by 4km XC relays.

Long Stuff

Wed am - around the Bay with DB, Chris Hall, Cam, Fats, Dennis for 50 min = 12km.
Wed pm - 30km from work around Homebush, back up Silverwater Rd, through Ermington/Eastwood to North Epping. in 1:59
Thurs am - 65 minutes = 15km from home to work, bush all the way.

Tues session on a wet track

Mon lunch - 60 minutes with Leftie around the Mowbray rd, loop and I added extra on for 15km.
Mon pm - 40 minutes again around C/wood with dinner engagements, 10km.
Tues am - 40 minutes around home, for 9km.
Tues pm - @ Homebush dodging puddles and the like, for 5 by 1k with 200 jog, and 5 by 800m with 200 jog. 1kers 2:52-2:55 and 800 2:17-2:19.

Weekly Summary

184km - getting back on track week. will follow a normal routine this week without tapering for the relays and perhaps Striders 10km this Sat. Nowra 12km the next goal.

Fri am - 40 min run to Physiocise and back.
Fri lunch - 45 min run around Mowbray/Blue Gum loop.
Fri pm - Mona Fartlek at North Head, felt good, then Massage.
Sat am - 60 min, 15km around bush loop at home. Very tight after Massage.
Sat pm - 40 min solid 10km around home, quite late at night.
Sun midday - ran home from Roselands via bike path through Homebush and added about 8-9km on for 32km in 2:05.

just didn't feel up to it

Missed Thursday night session, and slept/watch soccer, felt as good as gold running to Physiocise this morning, great class and 40 minutes of running = 10km.

Good long one..

Wed pm - Met CT for a good solid long run, right from the outset the pace was sub 4 min, and covered 25km for 1 hour 37 min.
Thurs am - very slow 8km around Chatswood just b4 lunch.

skipped session but ran hard

Tues pm - 36 minutes almost flat out around Pyrmont, Glebe. Definitely 9km.
Wed am - again solid run this morning for 50 minutes, 12km. Looking to get a longish one out tonight.

2 days after now it starts to hurt

Mon am - 53 minutes for 12km through the bush around home.
Mon lunch - 60 minutes with Leftie around Chatswood for 14km.
Tues lunch - 44 minutes around Chatswood for 11km.

Off to do a session with DB in the city and prepared to get pissed on!

Are you joakin? PB

Fri pm - Lunchtime run with leftie around Chatswood about 10 km in 43minutes.

Taking a well deserved break on Saturday, I was nervously waiting for the race, and not sure what to expect from the competition. I knew Dent would be a handful, but not sure of Gillard and Magnus's form and that extent mine.

Was a little anxious at the starting line as my wife too a little while to pass my racing flats to me at about 8 minutes b4 starting time, when I thought she would have been there earlier. Anyway it wasn't her fault.

I went out like a mad cat, 2:50 through the first k and then passed by the 3 RFYL'ers, inc Dent, Haber and Gillard at about 2-3 km and said goodbye to them up Hunter st. 5km in 15:21, 10km in 31:20. I noted a car (white peugoet) coming at me head first and tooting up Kent St, which I wasn't too happy about in the first lap as he was ignoring Police instructions, but thats usual for me!

Really felt good on the flat section through 10km and felt good over last time Argyle St. I thought Magnus was catching at Macq Chair, but certainly had pulled away with extreme effort around Macq turn around as Magnus had just come around the corner as I turned the sign. Pushed very hard along Hickson dodging the runners. Was happy with a 66:56.

Very happy with the result and the effort on the day. Although I went out hard, it probably made it more difficult for the opposition as there would be no "latching on". Gee getting faster on this course is going to be difficult. I will never underestimate the SMH course again. That pinch up towards the art gallery got me worse than I can remember. There will hopefully be plenty of TV action for the Striders outfit as the TV motorbike seem to follow me up every bloody hill!

It was great to have my wife, brother-in-law, Mum, Dad and Grandma there watching. My grandma was thrilled to bits and at 91 years of age, I hope I can make her proud again! The last time I has so many family watching I DNF'd. Many thanks to my wife as I was little grumpy late last week with the amount of BS meetings I had to attend to, and all these other deadlines at work.

Good session

Thurs pm - went to homebush, because Dunbar is too dark, meaning twisted ankles and Rotary they block off lanes 1 and 2, so not good for set fartlek. 4 by 600 with 200 float, followed by 4 by 400 with 200 float. Covered 3km in 8:59 and finished the session in 16:42.
Fri am - Physiocise class with 38 minutes jog either side.

Stretching pays off

Wed pm - 83 minutes, felt cruisy through Manly, covered 22km. Followed by half an hour of stretching on the beach at Manly, Subway and then a massage.
Thurs am - 37 minutes, 9km around home.

lactate mate

Mon am - 11km around work in 45, through the bush
Mon pm - Ran home in 67, covered 16km
Tues am - 8km at lunch time through Willoughby
Tues pm - 5 by 1km off 1 minute at Homebush, in 2:46, 2:46, 2:51, 2:56, 2:53, was really blowen at the end, and I think may have cooked by right knee a little, hopefully it comes up ok.
Wed am - With the crew around the Bay covered 12km in 54m.

time to taper

1 week out and the endurance excellent, need a kick start on the speed work.

Fri pm - 11km around work before dark
Sat am - 3 laps of the grass around Centennial in 12:40, 11:40 and 11:28.
Sat pm - 1 hour around Fairfield Childrens Parm and Prospect Dam, quite nice for a change.
Sun am - Buffalo Ck loop in 1:55, 30 km.

Weekly summary 210km and need to back off and sharpen for a crack at the PB next week.

Great Mona Fartlek

Feeling good after a Mona Fartlek last night, close to PB shape and a Physiocise session Fri morning.

Wed pm
After what seemingly felt a cruisy 27km in 1:45 on Wed night, looping from work around Willoughby.
Thurs am - 17km, which meant I got lost on the GNW on the way to work!!
Thurs pm - Mona Fartlek around the Bay, going through 3km in 9:09 (PB 9:06) and reaching the starting point.
Fri am - 40 min 9km, running to and fro Physiocise in Willoughby.

Early week update

Well quite stiff again, probably the miles talking.

Mon am - 45 minutes, 10km.
Mon pm - 70 minutes, 18km around home to North Ryde and back, quite solid
Tues am - 36 minutes, 8km
Tues pm - 10 by 800m at Homebush. Enjoyed it out there, with nice grass to stetch, Nova 969 pumping in the bg. Ran 2:16 for the first and the others in about 2:19-2:20. Would like a bit more speed, but happy with the endurance at this stage.
Wed am - 51 min, 12km with Cam, DB, Chris Hall.

2 weeks to go

Fri am - easy 10km including first Physiocise class in Willoughby
Fri pm - easy 12km around home.
Sat Holdsworthy, went to plan ran with the lead pack until close to 4km, where I felt the pace start to slow from 3min to say 3.10 pace. Then where the hill is near the entrance and bolted away into a light headwind. Well I thought if someone was to come with me they would have to work too. No one did and then I just hung on for a 30.34. The second 5km was slower, 15.02 then 15.32.
Sun am - Buffalo Crk run, with an added loop up scribblys to delhi and back, so 33km down for 2:04.55.
Sun pm - 9km
Weekly total 213km and feeling good at the end of it.

Two weeks out from SMH and looking for a PB now with confidence. Just need to keep up the last week of momentum.

Mid-week update

Tough week of training
Mon am - 45 minutes, 11km - at lunch time around Chatswood
Mon pm - 71 minutes, around the Streets of Epping, finding almost every hill imaginable
Tues am - 45 minutes, 11km - at lunch time around Chatswood
Tues pm - 10 by 800m around Dunbar Oval, mainly in the 2:26-2:28 except for last rep in 2:20, was really struggling either with the lack of light or lack of killer instinct
Wed am - 14km or 62 minutes around the Bay with DB.
Wed pm - 26km or 1:45 from Work and looping around Willoughby b4 running home to Nth Epping Via NR common and Eastwood.
Thurs am - 15km or 65 minutes through GNW and Lane Cove Park back to Work.

Bring on the 10km at Holdsworthy on Sat, would dearly love a sub 31.

Weekend update

Fri am - 50m
Fri pm - 65m
Sat pm - Novice race, with little warmup, ran a 31:48, which began with a blistering 1-2kms, settling in and only struggling from 8km onwards. Did a sign. warm-down to cater for not running twice.
Sun am - Buffalo Ck from home in 2:00:55, covered 31km.
Sun pm - 8km around home in about 35m feeling very fresh.

Mona Fartlek

11km at lunch time around Chatswood
Pm Mona Fartlek lsat night around the Bay, got hooked up by a fisherman unde the City West Link bridge, which really annoyed me. Managed to go through first 3km in 9:35 and back to the starting position with most of the running into the wind into the second half. Quite pleased. Wouldn't it be great if someone could design a watch that beaped for every Mona Fartlek interval?

weekly summary wk 5 of 9

Thurs am - 9km
Thurs pm - 40 minute threshold around the bay, with 20m warm up and down.
Fri am - 41m - 10km.
Sat am - flew out to Tasmania and drove to Cradle Mountain.
Sat pm - 1:21 out and back along the road to Dove Lake in sideways snow. Lovely, 21kms covered.
Sun am - just as lovely in the fresh air. 20km covered.
Sun pm - 51m and 12km.

187km for the week. Happy with the endurance. Finding very little time for stretching being so busy with work. Also in dire straits for a massage.

Mon am - 40 minutes in Cradle Mtn, Mon pm - at about 11pm another 40 min in Hobart - 10km.
Tues am - 50 minutes in the sun along Sandy Bay, covered 12km, really enjoyed the suburbs and scenery too.
Wed am - 11km with Fats around the Bay
Wed pm - 3 sets of 5 * 400m with 100m jog b/w each rep and 200m jog b/w each set. In 68,65,67,66,67 - 66,66,68,67,66 - 68,68,67,67,67 with Jan-Willem@ES Marks who is on the comeback trail after Rotterdam. Felt comfortable even with short recovery.

out and back

From home and back yesterday. On the way in to my wife's work the short way to StL in 69 minutes covering 16km. Back from Chatswood around Roseville and return via Eastwood to North Epping covering 26km in 1:42. A marathon in a day, bloody hot and buggered when I got home.

Lilyfield rd hill reps

Tues am - 50 minutes = 12km around Chatswood
Tues pm - 5 km warmup, then 18 by 300m hills on Lilyfield rd, in 59-61 sec with 90-100 sec recovery jog back down the hill. Was meaning to do 20 but the 18th felt exhausted. 3km warmdown. First time I have done reps on the hill, will see how I pull up, but definitely a good location for it.

Weekly summary 4 out of 9

201km for the week. Feeling a little sore behing the right knee, probably needs attention.

Sat pm - 1 hour around home
Sun am - 31km around Buffalo Creek in just under 2 hours. Felt real good.

Mon pm - 90 minute run from Auburn after furniture shopping, to Meadowbank, via Beecroft to home, very hilly, covered 24km.

up into easter

Have been disappointed with this week of training other than Thursday night, which went really well. Struggling for motivation. Trying to get the speed back is difficult!

Tues pm - 10km. Missed session as too many "meetings" at work.
Wed am - 17km around home.
Wed pm - With Chris Truscott around Gladesville and Meadowbank, 1:48 covering 26km.
Thurs am - 10km around work.
Thurs pm - from home ran to Dunbar oval, then 18 by 400, all between 69 and 71, with 200m float. Nice run back.
Fri am - 75 minutes along Lane Cove river with Chris Hall, about 16km
Fri pm - ran to Concord where picked up by wife. Covered 12km in about 47 minutes.
Sat am - 20 min w/up, 10 minutes of 15 sec on, 15 sec off, really flattened me. At Lane Cove park, then 2 by 5km with 3 minutes rest over 10km course in 17:35 and 16:25. Only started to feel good with 2km to go.

weekly summary 3 of 9

Week 3 into 9 week program until the Sydney Half.

Thurs pm - Nothing, just did not feel like it.
Fri am - Ran to work 13km
Fri pm - Ran from work incorporating a bit further 16km
Sat am - 40 minute tempo around the Bay, 20 minutes into wind and 20 minutes back. 10 at Full mara pace, 10 at Half, 10 at 10km and then 10 at full. Covered 19km for the session
Sat pm - 10km through the bush near home.
Sun am - Buffalo ck star 31km in 2:01, felt cold for first hour, but then the Sun went up. Wedding Sun avo.

Covered 192km for the week. Only 2 sessions and need to improve my speed this week.

Mon pm (1:30pm) - 10km through bush near work, down mowbray, through Rotary track and back up Blue Gum Ck. Ran into a snake.
Mon pm - Ran home via North Ryde Common and Eastwood to Nth Epping. 16km 65 minutes.

lonely week so far

I don't know whether it is the daylight savings or the fact that I have done all but 1 of my runs on my Pat Malone, but it is very unmotivating at the moment. However, training still going along ok.

Mon am - 40 minutes for 9km.
Mon pm - 70 minutes at a very good pace around home covering 18km.
Tues am - 40 minutes for 9km.
Tues pm - Went to Homebush arrived at about 615pm and neither of the 2 tracks were open...disgusted I still did 8 by 1km on the road out there, with 500m down wind and the other 500 backup upwind.
Wed am - met Cam and Fats at the Bay for 10km
Wed pm - 1 hour 40 running from Chatswood to Castle Cove and back down Mowbray to Epping. It seems that people don't respect traffic signs as almost cleaned up from behind with someone making a right-hand where a sign indicated otherwise. About 24km had trouble with the wind and not feeling well.
Thurs am - Ran into work, 13km in 55min. Nice freshener.

weekly summary

Thurs pm - 5 km warmup Mona Fartlek at the Bay, 3k in 9:37 and short about 30 metres when turning at 10 minutes. Good session on a humid night and last with Macca. 4km warmdown.
Fri pm - 40 minutes on the flat in Chatswood. 9km.
Sat am - Domain race in 32:46 which was steady run, still don't have top gear, but good fitness coming back, felt like I could have kept going for a half.
Sat pm - 72 minutes around Hunters Hill with Chris Hall, covered 16km.
Sun am - Willoughby Star 29km in 2:00 with too many mistakes made on the map.

194 kms for the week, a little sad to see Macca head off from our shores as I will be short a training partner. Knee a little sore after Sunday, but better on Monday.

keeps going

Wed pm - Centennial 1:43 about 24km
Thurs am - Around Chatswood / Roseville 40 minutes - 9km.

week off to a good start

Mon am - 45 minutes around work - 11km
Mon pm - 68 minutes around North Sydney, along foreshore back Military Rd. - 17km
Tues am - 38 minutes - 9km
Tues pm - 6 by 2km at Rotary Track off 2m
Wed am - 58 minutes 14km

Corp games

Well Macca got me good, after running a 33:41 for 10km around Parramatta Park, lovely morning being right on Macca's heels for 9.5km he kicked away. Felt a little flat, but probably the big step up in training.
Sat pm - 48 minutes around the Bay.
Sun am - Cherrybrook star in 2:15 approx 32km with all the wrong turns.

191km for the week and feeling good on a Monday morning too.

lead up to Corp Games 10k.

Mon am 8km (around work), pm - 17km (the bay)
Tues am 9km (around home), pm - 8 by 4 minutes with 2m recovery at Rotary
Wed am 10km (the bay), pm - 23km (95 minutes around Centennial)
Thurs am 10km (around home), pm - Mona Fartlek (through 3km in 9:35)
Fri am 48m - 12km (the bay), pm - 45 m 11km (around work).

plan ahead - Corp games Sat, easy bay run in avo.
Sun - Cherrybrook Star....

weekly summary wk 1 of 10

With the aim of the SMH in May, I ran 151km for the week. Pulling up a bit sore after 31 km in 2:05 on Sunday through Buffalo Crk.

Looking fwd to stacking on the kms this week with all the athletics to inspire me. Great run by Kerry McCann...

the bug is back..

Tues pm 5 by 6m with 3m float at Wentworth Common and felt good.
Wed am 40 minutes 9km around the bay with DB.
Wed pm 95 minutes around Centennial around 22km.
Thurs am 42 minutes around home 9km.
Thurs pm Mona Fartlek in Lane Cove NP.
Fri am 45 minutes around work at lunch time.

back into it again

After a couple of nurofens
Monday an easy 61 minutes about 15km around the bay.
Tuesday morning 40 minutes about 10km at a good pace.

1 step fwd 1 step back

Well 124 ks for the week, but Sunday had to miss as pulled up very sore after Saturday. Still not feeling too good in the knee on Monday.

Thurs 40 minutes am, 8 by 3 minutes on, 90 sec float, covering the Lane Cove 10km course in 34:10.
Fri 45 minutes am, 60 minutes pm
Sat 40 minutes am, 30 minute tempo in Nelson Bay.
Sun - rest

Results of MRI

Well the knee doctor gave me the all clear and recommended going back to the physio.

Wed night easy 66 minutes around Centennial.

great to get up early

and run.

Sun afternoon a solid 1 hour 40 mins.
Mon 45m and 60m
Tues 45m
Wed am 45m.

Knee doc sent me for an MRI, because ??? So back on Thursday morning.

kneeded it

Well seeing the knee doc on Monday, I have still been able to run and tested it out today at the Striders 10km was worth doing to know if it is getting worse and at this stage it is not.
Seeing a few friends at the finish line it definitely looks like bursitis.

Thurs - 60 minutes solid 15km
Fri - 60 minutes solid 15km
Sat - 34:22 for 10k.

tues and wed

2 by 45 minute runs at solid pace on Tuesday.
Wed - 45 minute at lunch time, and ran home from Chatswood to Epping in 60 minutes via Mowbray Rd.

back and running...

A nice 36 minute run around Chatswood yesterday to test the knee out. Supposed to be at the knee specialist this morning after waiting for 2 weeks and he was sick!! Just what I need. Anyway it seems to be on the improve and will run again today and perhaps for longer.

injured...mysterious.

well more than 10 days out now, with a severe pain behind the knee, which has yet to be diagnosed. Am itching to run, have been doing all the physio exercises even 1k kickboard in the pool on Saturday. Waking up very sore. I think it is time for an MRI, to find out the real cause.

wed update

No runs on Monday and Tuesday, went to Physio who scheduled 2 days rest to fix a badly inflamed hammy.
Wed 2 cruisy runs of 9km and 14km, morn and avo.

2 races = 1 tight hammy

30:56 for the Nat 10km. 72-75 seconds per lap very consistent running. 15:30 for the first 5km and 15:26 for the next, in humid conditions. After finishing warm-up Friday night at 10pm, then onwards to the Striders@LaneCove for an amazing field..!! 32:34 for 5th or 6th which is extremely rare!!
30 minutes - sat avo.

Sun am - 75 minutes around Centennial - 18km

taper cont

40 minutes at Thurs lunch with about 10 by 200m strides on an oval in my spikes.
40 minutes jog around Homebush b4 the Womens 10km.

Heading into the 10km tonight, have decided to wear the spikes, which I find out whether this is a good choice or otherwise. Hopeing the body holds up and aiming to break 31.

taper begins

wed pm 55 minutes about 12km.

40 minutes around Chatswood

Down to the Steakhouse and back up Mowbray..

session

at wentworth common homebush 7 by 1k reps w 1m standing rest
3:05, 3:03, 3:04, 3:05, 3:02, 3:05, 2:59
good 4km warup and down

cruisy 35

Around Chatswood. Feeling a bit weird in the right hammy. Will test it out tonight with a session. Still debating whether to line up in the nat 10km on fri night.

mon - gnw

60 minutes in the Frees, through North Epping, to gnw up to Thornleigh and back through Beecroft and epping. 16km.

melbourne and knee problem gets worse

The extension of my hammy is hurting behind the back of my right knee.
I have decided to do some severe Ice treatment and it is paying benefits.

Wed pm - 55 minutes around home
Thurs am - Mona Fartlek around the Tan, managed to keep Fieldy within distance.
Thurs pm - 50 minutes around Bundoora.
Fri am - 50 minutes around Bundoora Park
Fri pm - 35 minutes around Black Rock bayside
Sat am - 2 lap inc tempo around the Tan in 13:10 and 12:30, not feeling good in the humid.
Sat pm - 40 minute run around Bundoora
Sun am - after waking really sore, just managed a 55 minute run, slow around Yarra Bend.

midweek catchup..

Mon pm - run home from work 14km in 55 minutes.
Tues am - 8 by 4 minutes with 2 minute recovery in Lane Cove NP
Tues pm - 40 minutes, 9km.
Wed am - 46 minutes 10km.

ourimbah=hard

2:17 to the orchard up and back, too it easy from about 1:50 as the downhill began to hurt.
32kms, was very warm and glad I had the camelbak.

Sat tempo

Friday night - 40 minutes very easy, probably 8km.

Sat pm - missed the morning as I slept in, but managed a good tempo thru lane cove in the afternoon. 20 min warmup, 20 minute tempo, going through 5km of the 10km in 16:50 and then 6 minutes easy, followed by another 8 minute tempo, getting me near the gate on the way back of the 10km course. Another 20 minute warm-down.

Splits from Thurs night:
1:42 (first 600m) 2:17 ( second 2x400m) 70/ 72/ 72/ 72/ 75/ 74/ 72/ 72/ 68 = 14:51

a small step in the right direction

After an easy 30 minute run at lunchtime on Thursday, I ran in the State 5km, which was a good hit out, without a taper, it was good.
I went through in 14.51 and finished good in the last 3 laps and ran the first 3 laps ok. Maybe felt the pinch in the middle. With a few more speed sessions with intensity I look forward to gettin a start in the Nat 10km in a coupla weeks.
Ran 56 minutes on Friday morning at good pace, having some difficulty with tentanitis (i think) behind the right knee. Probably need a massage.

cramming in..

Tues pm - 8 by 1km around the Domain off a minute.
Wed am - 12km in 50 minutes
Wed pm - 22km in 84 minutes around the bay.

Clearly getting in a bit of strength and endurance b4 a 5km hit out Thursday night.

long update...

Wed pm -
Thurs am - 45 minutes Mowbray Road loop up to Steakhouse loop from Chatswood.
Thurs pm - 70 minutes around home
Fri pm - 60 minutes around home
Sat am - 20 minute threshold around Homebush
---missed Sunday
Mon pm - 2 hour Buffalo Creek Star, felt good only in the 2nd hour, which is good.

Going to be training right through the 5km, continuing for the 10km nationals. Trying to get around the 31 minute mark there.

tues quarters

Mon am - 45 minutes through Mowbray bush loop at Lunch time.
Mon pm - From North Epping through to Carlingford up Pennant Hills Road, down Copeland Road, through Beecroft and down Day rd, back up Terrys Creek walk. 70 minutes

Tues am - 8 400's with 200 float, on a wet, unmowed grass track at Rotary in 15:36. Other sprinters decided to close down Lane 1 with Barriers as I was in the middle of a session.

weekend..

Well a nice run back to work in Chatswood to pick up my car Saturday morning.

Then Sat night a 3k in 8:46 with sprinklers going on during the race. I was happy with the first k, in 2:45, but gradually got slower and got through the last lap in 67.

Sun did the star about 28km of it in good pace except for the last few k's. Not sure how many k's this week. Trying to get to the State 5km in good shape and possibly get around the 14:30-14:40 mark.

happy with friday

thurs pm, a sultry 45 minutes around home.

started taking some magnesium suppliement, called "Ultra Musceleze", which seems to make things feel better.

Fri am 45 minutes, covered 11km.
Fri pm 60 minutes, through Lane Cove NP and bushland to home.

north sydney stepper

From North Sydney, through the harbourside, past Zoo and back up past Gunners Barracks, many up and down steps, seem to effect the calf, up to Military Road and back down Ben Boyd road in 75 minutes. Would have preferred to do more, but strength sorely missing.

Tues pm and Wed am

38 minutes Tues pm, around GNW in North Epping, back up Terry Creek. Covered 9km

Wed am, 50 minutes, around the Bay with DB and Chris Hall, bumped into the Ex-President Bill Clinton, aka Stephen Jackson. Covered 11.5km.

Tues session am

After a few scratchy days away on holidays.
This morning, 2 by 1600m and 12 by 300m down at Rotary track, not mowed and wet this morning.