Encouraging

Tues pm - 6 by 2km with 1km float in 3:45 at Dunbar oval in flats. 6:10, 6:14, 6:14, 6:18, 6:19, 6:20
Wed am - 37 minute run into work via North Rd
Wed pm - Through LCNP, 90 minutes, solid for last 30
Thurs am - 35 minutes run around work

Week 4 of 16

Lining up in Lake Biwa in March, and not too happy at the moment with the running, but is slowly coming together.

Have had Gastro real bad Sunday week back, almost hospitalised.

A good week of training since and body feeling better. Will start the blog from today, wk 4 of 16.

Mon am - 57 minutes home to work
Mon pm - 36 minutes work to home
Tues am - 37 minutes home to work

Tough session planned tonight.

eid mubarak

Well the blessed month of ramadhan has past and god willing my worship has been accepted.

Have been in Melbourne the past few days putting the finishing touches on the renovations for a place which is being auctioned on Election day.

Got running again this morning, and targeting Olympic Dream and then Zatopek. Ankle still causing minor grief, flexibility a big issue. Otherwise, feeling lean and fit. Visting Sean Williams for a bit of mentorship/review this Friday.

Busy on the work front.

Last week=auto pilot

Well last week, managed runs every day Mon to Fri, from 40 to 70min depending on how I felt. Missed a couple on the weekend, and did Mon and Tues. Trying to get through the fasting month with some fitness in me, so I can pile it on the other side. About 9 days to go now.

Tired cookie

Thurs pm - Managed a 10 by 200m session on the grass b4 starting the fast on Friday.
Sat avo - a 56 min run through the bush.
After having about 60 people over at our house for breakfast on Sun avo, was too tired to even think about running. Hopefully tonight a bush run before sunset, seems to be better than breathing in fumes.

Coming into Ramadhan

A couple of days to go, ankle still niggling.
Some 6 by 1k reps this morning with Superstar and Ray, in a mix of 3:20, 3:01, 3:12, 3:00, 3:13, 3:00.
Everything else just jogging from 30-70 minutes worth. Every run is a blessing in the month of fasting, so will test me in more ways than runnning.

Again delayed...

Took another few days off with the ankle and have decided to push through at all costs now unless I break down. So ran 3 times on Monday and twice on Tuesday. Going to do a session with Ray in Epping at the crack of dawn 2moro morning. Then push on..

Ankle teething problems

Well after not running for a week whilst trying to get the ankle better, I ran out of patience and started back again on Monday. I have two weeks until Ramadhan to get fit again.

Monday pm - 35 m
Tues am - 38 min to work
Tues pm - 40 min home
Wed am - 38 min to work
Wed pm - 75 min from work with Roz through LCNP and then home.
Thurs am - 32 min to work.

Ankle now feeling better, going to tackle a session on Saturday probably locally to see how the ankle pulls up. Watching the athletics has been motivating to say the least.

Well rested and shaking off cobwebs

Well a trundle with Jan-Willem around Centennial Park shook off some cobwebs and the ankle came out fine. Rested Sunday, and now back into it again. Next goal race to perform well at North Head.

Mon am - 35 minutes around home.

Ligament damage but looks good soon.

Well diagnosed with some ligament damage on the outside of the ankle which has been causing pain, but silly me ran through it. Anyway I decided to get it looked at and it is not a stressy. Will give it a go this weekend. Ran with DB on Wednesday around the Bay, and Fats but thats about it.

Shoulder + Ankle..

Well the ankle is sore and the shoulder is sore. What to expect after running a marathon. Still gloating after a good 4k last Saturday.
Mon - two runs around the 35-45 min range
Tues - Massage in morning, 3 by 4m hills in LCNP at lunch, and a 36 minute run home.
Wed - 10km with Fats around the Bay.

No racing on the agenda for a few weeks, which will be good. Need to visit a physio thanks to previous dodgy massage by Chinese dude in Mac Shopping centre. Looking for a new male massuer around North Ryde, Epping and may have found one just around the corner from my house.

Cities, dodgy massage and great relay run

Well after a good taper, the Cities marathon went to plan except for that hurting bit from 35km. Was great to get the confidence of running a full marathon at speed again. I was a little disappointed I couldn't finish strong, but put that down to a lack of distance speed work. I had good speed beforehand, but lacked some of those long tempo runs. My body had not been 100% for a while. The 8k will certainly allow for a bit of body repair and mortgage repair.

After only 2 runs during the week, and a bad massage at the Zen Clinic in Macq shopping centre, where the guy put his elbow into my temple, and he also butchered my shoulder that bad that I couldn't run for the rest of the week.

Ran the Wollongong Road relays, and was really proud of the Striders performance. A great 2nd place!! A great battle on the last leg, which I was hoping to cruise through, but ran a blinder to get St.George with 150 to go. This for me was about as good a motivation as I could get with the summer season approaching.

Went lactic..

Tues pm - Trot down to Dunbar Oval from the new workplace. Toothache disappeared. Was going to do 5 by 800m, but changed my mind at the last minute with 10 by 400m. In the Free 7.0, managed a range of 63 to 67 seconds, with 200m jog and was really blowin at the end of each one.
Wed am - Trot from home to the office the long way in 38 minutes. Had coffee with Farah at the new office.

Toothache

Well all going well for the coming weekend, except for this morning a tooth/ear ache has developed. Manageable at the moment..

Sat am - 3.2km in 9:49, 4 min rest, 6 min, 3 min rest, then 3 min hard. Around Centennial and happy with the feeling.
Sat pm - 40 minutes around home.
Sun am - 1:40 for Buffalo Ck loop, was flying.
Mon am - 52 min loop around home.
Mon pm - 40 min for 10km from work to home.
Tues am - Massage.

Body just holding together

Have been a little stiff over the past week, so missing a couple of easy runs to get the body back and some more massages. A stick to the head from a passing Dog walker usually does the trick as it happened on Thursday night.

Tues pm - 40 minutes to StLeonards from Chatswood, looping around some ovals on the way.
Wed am - 80 from home to StL, via the bush near home.
Wed pm - Easy 40 minutes again
Thurs lunch - Mona Fartlek in LCNP. Felt tiring.
Thurs pm - 41 min around Gordon oval, for 10km before a dinner appt. Lady with stupid looking dog, managed to throw stick straight at me. Dogs are not even allowed on the oval. Fair dinkum.
Fri am - 39 minutes from North Ryde, to StL to join Farah for brekky.
Fri pm - Massage

Joining Jan-Willem tommorrow for a session around Centennial.

Cwisp..

Mon pm - 40 minutes around North Epping Oval in the dull lights of the tennis courts. Really need the soft surface for recovery.
Tues am - 8 by 3min with 1min float, with Robin, Kaleb, and Virus Boy. Felt good on the hills. Forgot the gloves, but a warm shower helped them out afterwards.

bruisin

Fri am - 45 minutes at lunch time.
Fri pm - 40 minutes in the evening.
Sat am - 6km around home early then stretch
Sat pm - Short course. Missed the start, then felt my way through the field. Surged to the front up the first hill, then really battled at about 3km. 4th in 27:12 or so. Was really annoyed at the ANSW officials afterwards as they gave me the run around wrt to team sheets of which there werent any, speak to so and so, speak to so and so.
Sun am - 2:02 for 30km around home, felt good and easy.

168 km for the week, the body a bit sore after Saturday, sore right ankle and hammy.

Mon am - 60 minutes through the bush around home, enjoyed it in the crisp morning.

cruisin for a ...

Wed pm - 75 min run with Clyde from work to home.
Thurs lunch - 38 min run solid around work.
Thurs pm - Decided not to do a session, and a 50 minute solid run around rolling hills, noting to run the down hills harder than normal.
Plan is to run 2 runs today, then one early on Saturday morning before tackling the Short Course in the avo. Really looking fwd to it.

quarters

Well 210km for last week and feeling the slight effects of overtraining. So for some more speed work.

Mon am - 45 min at lunch time.
Mon pm - 65 min running home from work.
Tues am - Massage
Tues pm - 8 by 400 with 200 float in 14:40, 7:14 for first half. On Dunbar Oval in the drizzling rain and pitch black.
Wed am - 79 min run to StLeonards, made the bad call of running through the GNW near home and having to jump rivers. I don't remember it raining last night.

off for some gardening.

Wed pm - 88 minute run from work to home, via Willoughby. In two weeks work will be in North Ryde only an 18 minute run from home.
Thurs lunch - Was going to do session and decided to run down to steakhouse for 20 minutes, stretch for about 40 minutes then jog back another 15m.
Thurs pm - Late at about 730pm at Dunbar Oval, 1 mile, 400jog, then 7 by 300m, with 100m jog. 2 sets of this. The 1 mile in 5:01, and the 300m all in 45-46 sec. Felt good.
Fri am - 68min = 17km from home to StLeonards via Chatswood.
Sat am - 31:35 at Homebush 10km, 15:32 through 5km. Felt good and comfortable, and more like a session with tired legs. Some good results in the top 10.
Sat pm - 54m = 12km through the bush in Epping.
Sun am - Buffalo Creek loop with lots of extensions, = 39km in 2:38. Now off for some gardening!!

Pretty good session.

Mon lunch - 45 minutes around work
Mon pm - 65 minutes running home from work via Mowbray and Twin Rd
Tues am - Ran to work, 57 minutes
Tues pm - 12 by 2min with 1min float around Sandpit at Wentworth Common. Felt strong and fast floats.
Wed am - 1 hour through bush for Farah to pick me up at Steakhouse, managed sub 4 by 4 min ks on road in Nat park.

Battled to the end of the week

206km

Wed pm - 1:58 - 29km with Clyde zig zagging around North Ryde from Chatswood to home.
Thurs am - 44 min to the Steakhouse
Thurs pm - Mona Fartlek around the Bay.
Fri am - 72 m from home to St. Leonards
Fri pm - 36 m on an oval in Chatswood
Sat am - Was supposed to do 4 by 1 lap rep of Parra Park, but only managed 3 and half. Felt poor after the first one. 9:51, 9:54, 9:57. Colin smacked 4 fast ones all improving.
Sat pm - 41 min around home
Sun am - 2:24, for 33km with Colin from home doing the Striders Buffalo Ck loop and adding a bit on at the start.

Really need to work on the core stability, strength and flex. work. Pulled up sore during Sundays run at about 2+ hours in the glute. Just need more time in the day for this stuff.

Good start to the week

Mon lunch - 60 minute trundle
Mon pm - 40 min
Tues lunch - 30 minute after morning massage
Tues pm - 9 by 1km in 2:55-2:58 at Homebush, with 1m jog rest
Wed am 14km into work in about 57 min.

A for Effort.

Well bridesmaid at Nowra again, not surprising considering how well Jeff Hunt was running. 39:55, through first lap in 12:57 after a quick 1st k. Lost both Stephen Brown and Jeff at about 5k, and got back onto Stephen again at about 9k, stayed together till almost the bottom of the downhill, then gave it everything from the steep down hill and hung on. My back a little sore since, but that is because of the effort put in, luckily have a massage booked in for Tuesday.

Wed pm - Cant remember, but I ran.
Thurs am - Mona Fartlek at Homebush in full tracky
Thurs pm - 60 min
Fri am -
Sat - Nowra
Sun am - 2:18 for 32km slow but relaxed.
Sun pm - 32 min for 8km

171km for the week.

Good track session

Mon am - Run at lunchtime, 48 minutes = 11km
Mon pm - Run home in the frees, 66 minutes = 16km.
Tues am - Run to Steakhouse with lift, 46 minutes.
Tues pm - in the afternoon in the rain at Rotary Track, 20 by 400m in between 67 and 71 seconds with 200m jog.
Wed am - 72 minutes from home to StLeonards.

tough race

Mini Mos today, ran with Tom De Canto through 6km and he pulled away down a hill. 32:00 on the button and couldn't really bridge the gap except for some possibilities on the up hills. Happy with the effort, really lacking speed.

thurs am - slept in and ran at lunch time, for 38 min run around work, 9km
thurs pm - Mona Fartlek around a soaked bay with high tide overlapping the edges in 2 places
fri am - 60 min around homebush with batman and robin.
fri pm - 65 min from work to home
sat am - 60 min run easy back to work
Sun am - 25 min warm up , mini mos, 50 run to warm down. followed by core & stretches and more of the stuff i need to do.

Lacking confidence for Nowra.

Machine is back, just need a service

Tues pm - Good session around Wentworth Common at Homebush. 8 by 1k with 60 sec standing, all in between 2:59 and 3:01, quite good considering very soft underneath.
Wed am - 45 minutes around the Bay with Fats and Action.
Wed pm - 93 minutes in 24km, with some good surges later in the run up the hills.

Weekly Summary

Thurs pm -
Fri pm - 55 minute run through the rain, rambo style through the bush around Chatswood.
Sat am - 45 minute run around home.
Sun am - Met up with Colin around Kellyville and down M7. Just over 2 hours
Sun pm - After doing some core work, felt like gold doing a solid 40 minutes around home.

191 km for the week. 2 sessions.

Mon am - 52 minutes around home
Mon pm - Drove to work to drop off the gear and managed to run home in 65 minutes
Tues am - Ran to work for Easy Tiger massage.

Felt cooked, just med rare

Wed pm - Ran home from work, in 65 minutes felt good
Thurs am - Ran to work in 56 minutes
Thurs pm - Did a Mona Fartlek, and had all sorts of niggles on the warm up. A bit of stretch down the Canal then through 3km in 9:25 and after the turn around managed to get past the starting point with 15 sec to go. Felt buggered last night and need to spend more time on the other stuff, stretching and core, which I hope I will get more of change on the weekend.

Cowell of a session

Mon am - 60 minutes around home
Mon pm - 60 minutes around home
Tues am - 2 by 15m reps at Cowells Lane Reserve in Dundas on the grass with Robin, Roz and Caleb. Tough going with Robin running away on the 2nd rep. Just put it down to tiredness. Will do a sharper session on Thurs.
Tues pm - 60 minutes around Homebush
Wed am - 92 minutes with Roz, starting at Rotary track and down through Buffalo Ck, then down to Woolwich and return via the bush off Burns Bay rd.

Good session at Homebush

Mon pm - Run home from work in about 65 minutes
Tues am - Run to work before sparrows could fart, to brekky/shower/catch the 6:27am Chatswood train. Massage with Easy Tiger
Tues pm - Over homebush 10km course, 8 by 3 min with 1 min float, almost completing 10km in the 32m effort.
Wed am - Was supposed to do a longer run, but could only knock out 66 minutes around the bay as was buggered from night before.

Comeback trail looking good.

Wed pm - 65 minutes running home from work.
Thurs am - 55 minutes running to work.
Thurs pm - 15 by Lilyfield Rd hills in b/w 58 and 63seconds
Fri am - 52 min around Pennant Hills, with Col, Robin and Ritchie.
Fri pm - 40 min around home, before a great night out with the Striders Awards dinner and an inspiring speech by Kerryn McCann.
Sat am - a Solid 60 minutes, 40 minutes cruisy and 20 hard in the Nike Frees
Sun am - 2 hour 7 minutes through the Bobbin Head Star.
Sun pm - Cruisy 35 minutes lapping around an oval. Legs needed a stretch out.

Weekly Kms - 200km on the button.

Mon am - 45 min around work for 11km.

15 by 4 at Rotary track

Mon pm - a solid 15 km around the Bay in about 55 min.
Tues am - a lazy 11km to the Steakhouse in Lane Cove.
Tues pm - 15 by 400m at Rotary track, in about 71-72 secs, with a 200m jog.
Wed am - 90 minutes with Colin, again tough work after a hard track session. Great to get through it.

Belted but worth it...

A hard week by any imagination of 167km, and Saturdays two run of a solid 60 minutes through the bush around home and a tough 2 hour run with Wife in tow on the bike, made Sundays marathon effort in the garden a lot harder.

Felt good this morning around Chatswood for a 45 minute trundle.

Gustabo Kuerten

Rhymes with hurtin. I think it is much more difficult trying to comeback to form than it is running 240k a week.

Tues pm - Ran from St Leonards to about Central station to make it in time for a dinner engagement.
Wed am - 45 minutes around the bay.
Wed pm - 60 minutes running home from work at about 8pm
Thurs am - 60 minutes running to work
Thurs pm - Mona Fartlek was hard around the Bay, managed first 3km in about 9:50. My warm up and warm down felt just as fast.
Fri am - Slow 30 minutes in the drizzle

Lane Cove and some confidence

Mon pm - 45 min = 11km around work before dark.

Although as stiff as cardboard, I managed to get 8 by 1km reps in Lane Cove Park between the 7 & 8k reps at lunchtime after a massage this morning by Easy Tiger. I think it was the Tiger Balm.

Starting up the hill, 3:04, 3:03, 3:08, 3:04, 3:08, 3:06, 3:12, 3:01.

Dropped in the fog

101km for last week, a massive weekend of gardening led to big bicep syndrome when running. Still have lots of weeds to cull! Also a ridiculous week of work, phone calls from France at midnight after escalating problems with our vendor. What a nightmare!

Mon am - 56 minutes with Col and Ritch from Pennant Hills. Managed to get dropped up the big hill into Pennant Hills Park, felt like I was in a triathlon. Still positive that I can get back to good form soon. This will be the week of good training.

fitness coming back...however

feel like I am walking a tight rope at the moment. After seeing the physio on Monday, a few core stability exercises I am back running. Still sore, but body seems better able to run normally without restriction.

Mon am - 45 minutes around work = 10km
Mon pm - 37 minutes around home = 9km
Tues am - 45 minutes around home = 10km
Tues pm - 12 by 1 min on and off around
Wed am - 45 min around home = 10km
Wed pm - a flyer from work via the back way, in 64 min = 16km.

back sprung out of shape

Well a few easy jogs landing back last Monday, and on Thursday night after a slow lap of the Bay I went to stretch my right hammie and bang my back clicked. It seems as though I have lost about 10 cm of my stretching capability and my lower back near the spine is hurting on each stretch.
On Sunday I went to the Star for a casual 26km with the 6:20am group and got through it, but felt a bit restricted. Will probably visit a Chiro, although stretching in the past few days has helped a bit, the pain still exists.

dnf

could not fınd an internet place ın rotterdam, now in a smoky ıstanbul ınternet cafe. so ıt wıll be short.

warmed up wıth Shane Nankervis and the billboards outsıde saıd it was 24 degrees at about 930am.
15km felt great right on 48 minutes and very relaxed too. wıth a pack of about 6 and 2 pacemakers then suddenly got a stich either from too much water or something else. close to 20km dropped off the pace pack. at that time shane had already dropped off his pace pack in front and we had almost caught hım. i had to stop wıth my stıch and could hardly run. through half way in about 67.50 and then slowly got to 30km and figured it was wıser to stop as it was goıng to be in the 2.3x bracket. temps got to 29.8 deg when the prevıous record for april was 22.7. this would have stopped me runnıng fast but not necessarıly my maın excuse. ıronıcally now ın istanbul freezıng my arse off. but at least i can stıll run now. feels like i have only done a hard sunday run. dısappoınted that all that effort came to nothing as i was probably ın the best marathon shape of my life. now to keep fıt and target some other races, what else can ı do. back home ın a couple of weeks no more blogs untıl then.

Race number #40

Well all things going well, arrived in Rotterdam Thursday morning, stayed with a friend on Thursday night with a great spot in West part of Rotterdam overlooking a canal. Moved to the race hotel Friday afternoon, great organisation so far. Weather has been really warm, in the mid 20s and forecast the same on race day about 25, when the last 10 years has barely been above 10 degrees.

So far allocated race # number 40.

Wed pm - 20 min around KL.
Thurs am - 40 min easy
Thurs pm - Some surges on the run, about 40 min
Fri am - 15 min, stretch, about 20 minutes back.
Sat am - 32 min from the Race Hotel to a local park.

Taper continues and a small stuff up

Was due to fly out to Malaysia for a couple of days on Easter Sunday at 2pm, but didn't take my bloody ticket to the airport, with me thinking I had an e-Ticket. So a train ride back home, and a few phone calls I made it on a 9pm flight via Brisbane to KL. Good work, the only benefit I snuck in another run around home rather than in KL.

Thurs pm - 35 min easy 8km
Fri am - 60 min around Centennial in the rain with Jan-Willem, 14km
Fri pm - 36 min = 8km.
Sat am - At Rotary track, 40 minutes warm up, then stretch and 15 by 200m in a good pace. Then for a race haircut and massage.
Sun am - 90 minutes, with Colin pulling up with a hammy. About 22km
Sun pm - A solid 40 minutes through the bush in anger, about 10km.

Travel to KL. Lots of stretching at Brisbane airport and on the plane.

Mon pm - 55 min after a downpourm 15km, felt good.
Tues am - Half Mona Fartlek, 2 by 90sec/90sec float, 2 by 60/60, 2by 30, 2 by 15 at Lake Gardens. it was a absolute stinker of a day. 15 warmup and warmdown.
Tues pm - 21 min = 5km
Wed am - At Lake Gardens with Jan-Willem, progressively got faster, for 57 minutes = 14km.

Fly out tonight from KL to Amsterdam, feeling good and a last massage today. Hoping for some good weather, but a humid 22-23 degrees is forecast in Rotterdam.

A session to be reckoned with...

Wed pm - 1 hour 40 about an hour with CT around the bay at a reasonable clip, b/w 3:40 to 3:50 pace.
Thurs am - 15 by 1 minute on/off around a retirement village in Pennant Hills, with some unnamed runners, Robyn Whitely, Colin Johnston, Ritchie Roberts. Amazing support out on the course. I might have to line up some Zimmer frame sponsors, before I tackle my next marathon. A Robyn Whitely could only talk about cooking!!

Have pulled up a little sore from the race, in the left piroformis. Hoping to get this sorted out soon.

Tired legs..

Have taken a little easier this week, which is good for the legs. Pulled up a little sore from R4TK.

Mon pm - 51 minutes from Work to Browns Waterhole. Walked the rest. Some weird guys with trumpets running through the bush at night!!
Tues am - 35 minutes around home, followed by a massage
Tues pm - missed
Wed am - 45 minutes for 11km with Cam and Chris Hall around the Bay.

Good picture from R4TK

2 to go and run for the kids

26000 people lined for the Run for the Kids in Melbourne over 15.2km. Very happy with a second placing about a minute behind Lee Troop. Event was good except for a few minor things, narrow start line, km markers and possibly short. Went through in 44.21, 5km 15:22, 10km 30:08, 15km 44.21. I think Crown Casino forced late minute road changes which is also why the start was delayed.

Wed pm -
Thurs am - 42 min with Jan-Willem around the Domain in the city
Thurs pm - 12 by 1min on with 1min off on the grass in Centennial.
Fri am - 57 min around work.
Sat am - 57m = 16km around Princes Park 5 laps.
Sat pm - 33 min around Bundoora
Sun am - Race described above
Sun pm - 33 min around Bundoora Park

185km for the week.

Mon am - longer run to work in 70 minutes, av hr 152km. Legs a little sore but to be expected.

Great session

Mon pm - Ran home from work, 56m plus detour to car = 14km
Tues pm - Did a flying Mona Fartlek at Centennial last night. Good to be on the grass. Did 2 figure 8 laps of the lake, plus a section almost to the middle hut. A big improvement over last time I did by more than 300m.
Wed am - 52 minutes with the boys around the bay. 12km.

3 to go - down from altitude

Sat pm - a cold evening, about 50 minutes
Sun am - last run up at Falls, 2:03 on the flat from Falls Ck to Langfords West till end and return to Langfords gap, bloody freezing, 28km!!

201km for the week. Taper commences at R4TK (15.2k) next Sunday.

Mon am - 58 min = 13km with Col and Rob around Homebush

Wet and tough

Well Sat morning again found us running in mud, water and slush.
Fri am - Tower run, 73 min, Avg 148, max 166 hrm
Fri pm - 41m = 9km
Sat am - 6 by 1k with 1m float, 3:07, 3:10, 3:15, 3:08, 3:10, 3:10. It was puddle hopping basically.

Good sharpening

Mon pm - recovery run in the wet.
Tues am - Mona Fartlek, was about 80m behind Troopy till half way round. On the turn around held the gap, in ridiculously wet and windy conditions.
Tues pm - 40m easy in wet.
Wed am - Weather cleared up. Spion Kopje plus extra ks from the road. Slightly slower than last week. 1:45. Struggled on the grassy knoll
Wed pm - 44m easy late in the evening after driving to Albury.
Thurs am - Quarters session in 15:49, about 30 seconds behind Troopy, only hung on for 2 400s. Was tough.
Thurs pm - about to head out for recovery run.

4 to go

230km for the week, left a little drained up at altitude

Thurs pm - 50 minutes, 12km along the aqeduct, bumped into Troppy.
Fri am - Tower Run, 78 minutes, 22km
Fri pm - 45min easy
Sat am - 10 milers, 5 easy in 34:10, then pushed the return in 27:00, along the aqueduct at Langfords Gap. Troopy beat me by a minute on the return. 10min warm down
Sat pm - 43min easy
Sun am - 2:33 pretty valley plus marum point 37km. Went for a long drive with the folks, looping via Omeo, Mt Hotham and Bright. Quite spectacular.

Mon am - 68 minutes - 16km easy @ Langfords.

Up at Falls.

Wed am - 8 by 400m with 200m float at Rotary, 14:51 in lane 2.
Wed pm - 2 hour with CT for about the first 65min
Thurs pm - Mona Fartlek
Fri am - 60m with Colin, Robin and Ritch for 15km
Fri pm - travel to Falls.
Sat am - From Langfords Gap, 8 by 4minutes with 2m jog recov.
Sat pm - To Tower return, 61m = 15km
Sun am - Pretty Valley and addition of some aqueducts. 2:28
Sun am - 40 min easy - 9km.

Weekly Summary
200km - Very glad to be up at Falls, more importantly away from work and home. Time to do things I wouldn't normally get time
for, like sleep, icing the legs in cold streams, stretching, reading books. Happy with the session on Sat.

Week 18 of 22 (@Falls)
Mon am - 73m to Water Tower - 18km
Mon pm - 45m Aqueduct - 11km
Tues am - From Langfords Gap, 5k w/up & down, Mona Fartlek - 16km
Tues pm - From Langfords Gap, 82m solid - 21km
Wed am - Spion Kopje from Watchbed Ck - 49m up, 44m down = 93m, 158 av hr.
Wed pm - 40m easy-9km
Thurs am - From Langfords Gap, 5 by 9m with 3m jog recov. Very windy, but managed a good pace, esp on the last.

Weather has been brilliant except for this morning, cloudless days, light breezes.

Session delayed

Mon am - 60 minutes around home in a reasonable pace. 15km
Mon pm - 53 minutes from work to home in a solid pace, 13km
Tues am - 58 minutes from home to work, then massage.
Tues pm - 44 minutes around home late in the evening. The plan to do a session at lunchtime today then long run later. Really needed the sleep yesterday, work has been very hectic and is not letting up.

6 to go

Wed pm - 1 hour 52 from work to home.
Thurs am - 53 minutes from home to work
Thurs pm - 53 minutes around Centennial, just speeding up during the 3rd lap. 13km
Fri am - From home to StLeonards for brekky, in 67 minutes
Sat am - Went out hard trying to push the 30 minute envelope, 2:52 through first k and managed 3km in 8:52, but nothing after that. Felt flat in the humid conditions and after about 5 hours worth of sleep due to working late Fri night. 5k 15:12, 10km 31:15.
Sat pm - 46 minutes around home, 11km.
Sun am - 38km - 9km Canal loop then Iron Cove Bolter, in 2:21.15. Felt really good and consistent even though it was warm.

207km for the week. Off to Falls on Friday, am looking fwd to it.

A bit sore, needs some extra strength

Mon pm - A nice 75 minute run home in the rain. 19km
Tues am - 46 minutes to Steakhouse, wife picking me up on the way into work.
1 hour massage during the day.
Tues pm - 14 by 2min on, 1 min jog at Wentworth Common. Found it really tough.
Wed am - 53 minutes for 13km in my new Nike Structures around the bay.

Need to work on left glute strength as it has been nerving up on me. Need more time for stretching..too busy at work.

7 to go

2 weeks of speed b4 Falls, 2 weeks of speed at Falls, 3 weeks of taper to go.

228km for the week and felt really flat on the long run on Sunday, probably because of the killer session on Saturday. Spent the afternoon in the garden instead...i prefer running.

Wed pm - 120 minutes looping around Chatswood, Willoughby, return via Mowbray and river to home.
Thurs am -
Thurs pm - 10 by 90sec/ 90 sec float, 10 by 60 sec/60 sec jog around NR common.
Fri am - 57 minutes around Epping with Colin.
Fri pm - 45 minutes around work to wait for traffic to die down, b4 driving home.
Sat am - At Homebush, 10 minutes of 15 seconds on/15 sec float...then 4 by 10 minutes with 2 m jog. Abs. stuffed at the end.
Sat pm - 16 km around the Bay, one canal and one short loop. 62 minutes.
Sun am - Same as previous week, 9km bay loop + Iron Cove Bolter course in 2:31.10, which was about 6 minutes slower. Felt really tired in the legs and also humid as well.
Mon am - 38 minutes very easy around home, 9km.

Lacking a bit of sleep

Mon am - 10km around home, through bush for 21 minutes and turn back
Mon pm - 13km from work to home, 56 min.
Tues am - 13km from home to work before sunrise, had to battle the revene near my place in the dark. Then off to Easy Tiger for a massage.
Tues pm - Saw Wriggler on my warm up around Wentworth Common in Homebush. Managed 8 by 1km off a minute jog, in 2:52 through to about 2:58 on gravel. Really felt the pinch, either heat, saw legs from the massage or the stiff breeze.
Wed am - Very easy, 46 minutes for 11km, HRM avg 153.

Plenty of endurance

216km for the week.

Thurs pm - Mona Fartlek, into the wind for first 3km in 9:20 and then return to the start.
Fri am - Ran to StLeonards, 67min = 17km
Fri pm - 36 minutes = 9km around Centennial.
Sat am - 4 lap progressive session around Parra Park. 11:45, 10:40, 10:05, 9:55.
Sat pm - 45 minutes = 11km from Epping to Steakhouse. Picked up on way to dinner in Killara.
Sun am - 2:25 for 38km around the Bay and Iron Cove Bolter loop.
Sun pm - 45 min around Parra Park, whilst Farah went on a bike ride.

Sore calf

Abandoned Wed night long run about 5km in, with a sore left calf. Just extremely stiff and going any further would make it difficult.
Got a partner massage luckily that night, some ice and voltaren and a lot better this morning, THurs am - 68 minutes to work taking a longer way, about 18km and solid pace, avg hr 155.

Two runs too close

Mon pm - Ran home from work in 56 minutes, nice to see Browns Waterhole overflowing the path.
Tues am - Cruisy 41 minutes around work in the frees.
Tues lunch - Ran down to Lane Cove NP, for a 3 min ON, 30 sec OFF, 90 on, 60 off (6 times), then a long stretch session and jog back up to work. 18k
Wed am - 57 minutes around the bay = 15km

Biig Week

Thurs pm - 16 by 1minute on, 1 minute off around the bay in windy conditions.
Fri am - 55 minutes with Colin around Epping.
Fri pm - 13km around work, via Mowbray, loop for 6 laps around Rotary and return via golf course and blue gum ck.
Sat am - 3 by 5km reps in Parra Park with Colin, 3 min rest in between. 15:33, 15:25, 15:22.
Sat pm - 42 minutes easy in the bush around home. 10km
Sun am - Up at 5am stretch and 2:30 for 37-38km, looping around home for 6km then joining Colin at Epping Stn, then past Maccas in Eastwood, down Brush Rd to river, up to Silverwater Rd, bridge, through to Homebush wharf and back via Rhodes keeping to the train line.

241km for the week, with the body in good knick suprisingly. Lacking a little sleep over the weekend, so trying to catch up.

Mon am - Ran into work 14km, no watch.

Wed long one..

Wed pm - 1 hour 38 minutes from home, looping around Willoughby, down Mowbray Rd, through bush past Steakhouse and home.
Thurs am - Ran 45 minutes from home to steakhouse. Beat the wife who was driving in.

At it with gusto.

Mon pm - 76 minutes run home from work via Mowbray Rd, through bush to steakhouse, then up to De Burghs bridge and through bush up Whale Rock to home.
Tues am - Ran to work before sunrise in 59 minutes, then off to Easy Tiger for a massage
Tues pm - At Centennial, 5 by 9minutes with 3 minute recovery. 20 warm up and 15 warm down. Felt stiff in the calves and managed to buy a bag of ice and dip the calves in it before hitting the hay. Seemed to do the trick.
Wed am - 67 minutes around the Bay with Dennis.

Weekly Summary and sub30

Well a 190km week this week and the seeds are sown for a good 9 weeks of training left. One more race left in the program and that will be the R4TK in Melbourne, 2 weeks out from the marathon. Rapt that I have found a sub 30 in me. I think a focus on working on my weaknesses made the difference. Pulled up with very sore calfs, find it hard walking, but not too bad running.

Thurs pm - 51 minutes around the bay. 12km
Fri pm - 29:44, 2k 5:44, 4k 11:49, 6k 17:49, 8k 23:45, 10k 29:44.
Sat am - Paced through 35 minute group, actually found it quite easy.
Sat pm - 32 minutes = 8km
Sun am - 32k with Colin, doing the Western Wanderer course.

Mon am - 62 m = 16km.

Sharpening Up

Wed pm - 57 minute run home from work through the bush.
Thurs am - Down at Mowbray Rd track, 400ms in 63.4, 63.3, 62.4, 63.6, 64.0, 64.5 with 200m jog between, then 4 * 200m in 29.5. Nice 20m jog to and fro work.

Morning efforts this week

With the race on Friday night, and to allow maximum recovery time, not really doing a taper this week, just moving my sessions and long runs to the mornings rather than the evenings.

Mon am - 40 minutes
Mon pm - 55 minutes run home from work.
Tues am - 12 by 2minutes/1min off at Lane Cove NP before work.
Tues pm - 40 minutes around work.
Wed am - Met up with Macca, Colin, Fats and Dennis for a 90 minute run around the Bay covered 22km.

Plan is a short sharp session Thursday morning, before the 10km on Frid night.

Weekly Summary

I have forgotten how many weeks to go..

Good finish to the week a solid hitout at the Penrith fun run on Friday, a good Fatlek Sat morning and a good long run up in the Blue Mountains on Sunday morning although I got sun burnt.

Thurs pm - 45 minutes around work, 11km
Fri am - 30:20 for 10km (~10km) around Penrith Regatta Centre in new Nike Streak flats.
Fri pm - 36 minutes around home, looping around an Oval.
Sat am - Mona Fartlek with Colin at Centennial. Felt a little stiff from Fri's session.
Sun am - Tried to keep it flat. 2:32 from Blackheath to Bell and back along Trainline, then out and back to Evans Lookout. I calculate about 36km.

192km for the week. 10km track race Friday night coming up and then a solid progression to Rotterdam.

sticky...

Wed pm - Well it felt like I was in KL last night, almost but nowhere near as hot. I sweated out a 30km over 2 hours around Centennial Park. Went a little too hard too early and met Knoxy for the last 10 minutes

Thurs am - 31 minutes around work, 8km

stung on the armpit

Mon am - 38 minutes = 10km
Mon pm - 62 minutes = 16km run home from work.
Tues am - 45 minutes - 11km
Tues pm - On the new Homebush warmup track. Well I was travelling well through last nights session, just finished 4 by 2km with 1km float and then a bee stung me on the armpit while I was in my float. Too painful to continue or do a warm-down.

6:08/3:45/6:09/3:45/6:23/3:45/6:16

Wed am - 46 min - 11km around the Bay.

weekly review 11 to go to Rotterdam

166km for the week and a good shot in the arm after a pleasing Cross Country in Canberra. Stayed with the leaders through 2km in 6 min, then slowed a little between 2-4, then managed to maintain a good pace passing a few and almost catching a few. 8km in 24:58.

Wed pm - Run around home.
Thurs lunch - 40 minutes around work.
Thurs pm - 8 by 1 minute on and off, with spikes on Timbrell Park.
Fri - rest
Sat am - Canberra - cross in Canberra
Sat pm - 40 minutes around home
Sun am - Solid 29km in 1:48.

Mon am - 38 minutes looping around ovals near home. 9km.

Finally woke up early and run

Mon lunch - 40 minutes around Chatswood Oval.
Mon pm - 62 minutes around home through Pennant Hills Park, 16km
Tues lunch - 32 minutes around Willoughby, bumped into Crack. 8km
Tues pm - 7 by 1km, with 90sec recovery at Homebush. The 1km loop around Wentworth Common closed off. I think the sewrage plant not coping!
Wed am - 87 minutes around the Bay with Dennis and Action for part of it. 22km.

Poor week.

101km for the week.
Wed am - 40 minutes = 10km in KL
Flew back and didn't run again until Sat pm - 40 minutes = 10km
Sun am - 2:15 for North Epping to Woolwich return.

Training through the Cross COuntry trials.

Good session

Mon am - 60 minutes solid with the Frees
Tues am - 41 minutes around Taman Tun with Jan-Willem. Somehow running in pitch black after they turned the lights off. Nice loop.
Tues pm - At KLCC in the afternoon, 3km in 9:00, 3 min rest, 2km in 5:56, 3 min rest and 1km in 2:50. Long warm up and warm down. Really happy with the 1km speed and have yet to do longer than 1km here up until now. Such a woos when it comes to hot humid weather.

weekly update

135km for the week, considering some late night runs and early ones too.

Sat pm - ran at about 11:30pm after all the visitors left, for a 60 minute run around Taman Aman (Lake Aman), 5 minute loops, with the iPod on..otherwise I would go crazy.

Sun am - Caught up with Jan-Willem and his wife for a 55 minute trundle around Lake Gardens, very nice and enjoyed the followup breakfast.
Sun pm - 60 minutes solid again around the local housing estates. 15km.

Good 1km reps

Around KLCC in hot humid conditions, which has a couple of little hills in it.

7 by 1km, with 300m jog
2:59, 2:59, 3:03, 3:03, 2:59, 3:00, 3:03.

Good 20 minute warm up and warm down.
Will be missing in action at the 5km State Champs due to family commitments here.
Instead heading to National Cross in Canberra.

In mourning..

Well God knows best. The All mighty took my father-in-law from this earth and God willing into heaven.

He passed away finishing the pilgramage in Hajj. He was blessed not only with an amazing heart but to pass away in the Holy Land with possibly millions attending his funeral prayer. Poor mother-in-law has just arrived back and we are comforting her in KL.

.......back to training diary.

Wed 28/12 - AM - 44m = 11km PM - 1:44, 26km
Thurs - AM - 41m = 10km, Mona Fartlek in windy conditions
Fri - AM 44m = 10km, PM 54m = 14km solid
Sat - AM - 36 minute threshold at Homebush, PM - 41m = 10km
Sun - AM - 34km from Home to Woolwich and back

198km for the week.

Flying to KL.

Mon missed in the air.
Tues - AM 60m = 16km. PM 40m = 10km
Wed - AM 40m = 10km.
Thurs - AM 50m = 12km, PM Mona Farlek around the roads of the housing estate.
Fri am AM 32m = 8km.