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.

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.