Oh ah...Ourimbah

206km for the week, and body starting to feel better. Been to the Chiro twice last week to get sorted out, which meant some early mornings running around Dee Why b4 getting cracked and sorted. 5 weeks to go, 2 races left before the marathon. A 5km this Thurs, and following Fri a track 10km.

Mon am - 40m, around NthRyde COmmon
Mon pm - 70:23, work to home with loop through LCNP
Tues am - 37m, b4 chiro at Dee Why
Tues pm - 15km threshold around Homebush with Farah, managing 3:04 to 3:12 for most k's really impressed with consistency.
Wed am - 37m to work
Wed pm - 1:38 same hilly loop as last week, 25k
Thurs am - 39m, via GNW and out at Belinda Cres
Thurs pm - Mona Fartlek at the bay, felt crap or it was the big headwind at various times.
Fri am - 39m, b4 Chiro at Dee Why
Fri pm - 42m around Balmoral then swim
Sat am - 13 by 600m with 200m jog, in 1:42 to 1:45, at Dunbar Oval. With the young Colin.
Sat pm - 40 minutes around home
Sun am - Ran with Uncle Dave at Ourimbah, 38km in 2:28:49. He certainly didn't need a warm-up as he was well away early, but managed to drag him back just after the turn around. Enjoyed it up there, exactly what I needed
Mon am - 40 minutes around home
Mon pm - 64 min for 17km around home.

Disappointing track race

Tues pm - 8 by 1km at Dunbar Oval, in 2:52 through to about 2:65, off 1 minute. There was a mad chinese dude that ran in Lane 1 the opposite direction and wouldn't keep left..and didn't understand english.
Wed am - To work, 8km
Wed pm - Hilly solid run, through LCNP, up to Vale St, and back down Kissing Pt Rd, 1:45
Thurs am - To work
Thurs pm - Mona Fartlek at LCNP
Fri am - 75 min through LCNP
Fri pm - Easy 8km
Sat pm - 5km track, 14:37, after running too hard for the first 2 and bit kms, really struggled at the end. Sore calfs afterwards, and not too comfy around the left ITB and hip.
Sun am - 2:41 around Centennial, never done so many loops before. 39km. Very sore hips
Sun pm - Stretched external rotators.

192km for the week and going to see a Chiro on Tues morning to things sorted out. Can manage the soreness, but hopefully knock it on the head before Biwa.

Back last Thursday

Well the time up at Falls, certainly has done the trick and looking to crank out a good 5km for the Allcomers this Saturday night.

Still at Falls - Wk 10 out of 16
Mon am - 69 minutes for 10 mile
Mon pm - 8km
Tues am - Mona Fartlek, ran well both out and back.
Tues pm - 8km
Wed am - Spion Kopje from Omeo road, 1:49
Wed pm - 8km
Thurs am - up early as we were leaving at 8am, ran down to Howmans Gap in 22m, then 30:15 for 8km climb to base of Mt. McKay then 20 minutes jog down the mountain.

Back from Falls
Thurs pm - 40 minute run around home
Fri am - 72 min
Fri pm - 40 minutes = 10km
Sat am - 20 by 1minute with 40sec recover
Sat pm - 10km
Sun am - Buffalo Ck loop plus an extra 8km = 38km in 2:34:10
Sun pm - 30 minutes with some striders and drills on Nth Epping Oval.
Mon am - 62 minutes on way to work
Mon pm - 44 minutes around work
Tues am - 40 minutes around work

Coming up:
Sat - 5km on track
Sun am - Ourimbah..2:30

Determining whether to use Altitude tent or go back to falls creek or both, in lead up to Biwa.

Summary of time so far at Falls Creek

Been up at Falls Creek since 22nd December, and training going really well.

Have managed some good long runs, fast sessions with a 25 sec PB at Falls Creek for the quarters session in 15:26.

Back this Thursday 10-Jan.

Wk 8 out of 16: 202km
Mon am 65m (15km), pm 40m (10km)
Tues am Mona Fartlek, pm 38m (8km)
Wed am Spion Kopje from Omeo road, 1:49:10, pm 36:39
Thurs am quarters 15:52, pm 36:00
Fri am 72:02 - tower + aquaduct, pm) 37:56
Sat am 65:29 for Fitz Hut, pm) 40:00
Sun am 2:32:10 for Pretty Valley, plus Mahums point, pm) 8km

Wk 9 out of 16: 207km
Mon am) 67:10 16km, pm 8km
Tues am) 8 by 1km off 90sec, 3:02, 2:55, 3:00, 2:59, 3:04, 2:58, 3:03, 2:55
Tuus pm_ 8km
Wed am Spion 1:48:07, pm 8km
Thurs am 15:26 quarters, pm tower 57min = 14km
Fri am tower+aquaduct, 73:29, pm 8km
Sat am Fitz Hut 64:30, pm 8km
Sun am 37km, 2:30:10 for same long run loop
pm Massage with Damian