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.