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.