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.

Tues session on a wet track

Mon lunch - 60 minutes with Leftie around the Mowbray rd, loop and I added extra on for 15km.
Mon pm - 40 minutes again around C/wood with dinner engagements, 10km.
Tues am - 40 minutes around home, for 9km.
Tues pm - @ Homebush dodging puddles and the like, for 5 by 1k with 200 jog, and 5 by 800m with 200 jog. 1kers 2:52-2:55 and 800 2:17-2:19.

Weekly Summary

184km - getting back on track week. will follow a normal routine this week without tapering for the relays and perhaps Striders 10km this Sat. Nowra 12km the next goal.

Fri am - 40 min run to Physiocise and back.
Fri lunch - 45 min run around Mowbray/Blue Gum loop.
Fri pm - Mona Fartlek at North Head, felt good, then Massage.
Sat am - 60 min, 15km around bush loop at home. Very tight after Massage.
Sat pm - 40 min solid 10km around home, quite late at night.
Sun midday - ran home from Roselands via bike path through Homebush and added about 8-9km on for 32km in 2:05.

just didn't feel up to it

Missed Thursday night session, and slept/watch soccer, felt as good as gold running to Physiocise this morning, great class and 40 minutes of running = 10km.

Good long one..

Wed pm - Met CT for a good solid long run, right from the outset the pace was sub 4 min, and covered 25km for 1 hour 37 min.
Thurs am - very slow 8km around Chatswood just b4 lunch.

skipped session but ran hard

Tues pm - 36 minutes almost flat out around Pyrmont, Glebe. Definitely 9km.
Wed am - again solid run this morning for 50 minutes, 12km. Looking to get a longish one out tonight.

2 days after now it starts to hurt

Mon am - 53 minutes for 12km through the bush around home.
Mon lunch - 60 minutes with Leftie around Chatswood for 14km.
Tues lunch - 44 minutes around Chatswood for 11km.

Off to do a session with DB in the city and prepared to get pissed on!

Are you joakin? PB

Fri pm - Lunchtime run with leftie around Chatswood about 10 km in 43minutes.

Taking a well deserved break on Saturday, I was nervously waiting for the race, and not sure what to expect from the competition. I knew Dent would be a handful, but not sure of Gillard and Magnus's form and that extent mine.

Was a little anxious at the starting line as my wife too a little while to pass my racing flats to me at about 8 minutes b4 starting time, when I thought she would have been there earlier. Anyway it wasn't her fault.

I went out like a mad cat, 2:50 through the first k and then passed by the 3 RFYL'ers, inc Dent, Haber and Gillard at about 2-3 km and said goodbye to them up Hunter st. 5km in 15:21, 10km in 31:20. I noted a car (white peugoet) coming at me head first and tooting up Kent St, which I wasn't too happy about in the first lap as he was ignoring Police instructions, but thats usual for me!

Really felt good on the flat section through 10km and felt good over last time Argyle St. I thought Magnus was catching at Macq Chair, but certainly had pulled away with extreme effort around Macq turn around as Magnus had just come around the corner as I turned the sign. Pushed very hard along Hickson dodging the runners. Was happy with a 66:56.

Very happy with the result and the effort on the day. Although I went out hard, it probably made it more difficult for the opposition as there would be no "latching on". Gee getting faster on this course is going to be difficult. I will never underestimate the SMH course again. That pinch up towards the art gallery got me worse than I can remember. There will hopefully be plenty of TV action for the Striders outfit as the TV motorbike seem to follow me up every bloody hill!

It was great to have my wife, brother-in-law, Mum, Dad and Grandma there watching. My grandma was thrilled to bits and at 91 years of age, I hope I can make her proud again! The last time I has so many family watching I DNF'd. Many thanks to my wife as I was little grumpy late last week with the amount of BS meetings I had to attend to, and all these other deadlines at work.

Good session

Thurs pm - went to homebush, because Dunbar is too dark, meaning twisted ankles and Rotary they block off lanes 1 and 2, so not good for set fartlek. 4 by 600 with 200 float, followed by 4 by 400 with 200 float. Covered 3km in 8:59 and finished the session in 16:42.
Fri am - Physiocise class with 38 minutes jog either side.

Stretching pays off

Wed pm - 83 minutes, felt cruisy through Manly, covered 22km. Followed by half an hour of stretching on the beach at Manly, Subway and then a massage.
Thurs am - 37 minutes, 9km around home.

lactate mate

Mon am - 11km around work in 45, through the bush
Mon pm - Ran home in 67, covered 16km
Tues am - 8km at lunch time through Willoughby
Tues pm - 5 by 1km off 1 minute at Homebush, in 2:46, 2:46, 2:51, 2:56, 2:53, was really blowen at the end, and I think may have cooked by right knee a little, hopefully it comes up ok.
Wed am - With the crew around the Bay covered 12km in 54m.

time to taper

1 week out and the endurance excellent, need a kick start on the speed work.

Fri pm - 11km around work before dark
Sat am - 3 laps of the grass around Centennial in 12:40, 11:40 and 11:28.
Sat pm - 1 hour around Fairfield Childrens Parm and Prospect Dam, quite nice for a change.
Sun am - Buffalo Ck loop in 1:55, 30 km.

Weekly summary 210km and need to back off and sharpen for a crack at the PB next week.

Great Mona Fartlek

Feeling good after a Mona Fartlek last night, close to PB shape and a Physiocise session Fri morning.

Wed pm
After what seemingly felt a cruisy 27km in 1:45 on Wed night, looping from work around Willoughby.
Thurs am - 17km, which meant I got lost on the GNW on the way to work!!
Thurs pm - Mona Fartlek around the Bay, going through 3km in 9:09 (PB 9:06) and reaching the starting point.
Fri am - 40 min 9km, running to and fro Physiocise in Willoughby.

Early week update

Well quite stiff again, probably the miles talking.

Mon am - 45 minutes, 10km.
Mon pm - 70 minutes, 18km around home to North Ryde and back, quite solid
Tues am - 36 minutes, 8km
Tues pm - 10 by 800m at Homebush. Enjoyed it out there, with nice grass to stetch, Nova 969 pumping in the bg. Ran 2:16 for the first and the others in about 2:19-2:20. Would like a bit more speed, but happy with the endurance at this stage.
Wed am - 51 min, 12km with Cam, DB, Chris Hall.

2 weeks to go

Fri am - easy 10km including first Physiocise class in Willoughby
Fri pm - easy 12km around home.
Sat Holdsworthy, went to plan ran with the lead pack until close to 4km, where I felt the pace start to slow from 3min to say 3.10 pace. Then where the hill is near the entrance and bolted away into a light headwind. Well I thought if someone was to come with me they would have to work too. No one did and then I just hung on for a 30.34. The second 5km was slower, 15.02 then 15.32.
Sun am - Buffalo Crk run, with an added loop up scribblys to delhi and back, so 33km down for 2:04.55.
Sun pm - 9km
Weekly total 213km and feeling good at the end of it.

Two weeks out from SMH and looking for a PB now with confidence. Just need to keep up the last week of momentum.

Mid-week update

Tough week of training
Mon am - 45 minutes, 11km - at lunch time around Chatswood
Mon pm - 71 minutes, around the Streets of Epping, finding almost every hill imaginable
Tues am - 45 minutes, 11km - at lunch time around Chatswood
Tues pm - 10 by 800m around Dunbar Oval, mainly in the 2:26-2:28 except for last rep in 2:20, was really struggling either with the lack of light or lack of killer instinct
Wed am - 14km or 62 minutes around the Bay with DB.
Wed pm - 26km or 1:45 from Work and looping around Willoughby b4 running home to Nth Epping Via NR common and Eastwood.
Thurs am - 15km or 65 minutes through GNW and Lane Cove Park back to Work.

Bring on the 10km at Holdsworthy on Sat, would dearly love a sub 31.

Weekend update

Fri am - 50m
Fri pm - 65m
Sat pm - Novice race, with little warmup, ran a 31:48, which began with a blistering 1-2kms, settling in and only struggling from 8km onwards. Did a sign. warm-down to cater for not running twice.
Sun am - Buffalo Ck from home in 2:00:55, covered 31km.
Sun pm - 8km around home in about 35m feeling very fresh.

Mona Fartlek

11km at lunch time around Chatswood
Pm Mona Fartlek lsat night around the Bay, got hooked up by a fisherman unde the City West Link bridge, which really annoyed me. Managed to go through first 3km in 9:35 and back to the starting position with most of the running into the wind into the second half. Quite pleased. Wouldn't it be great if someone could design a watch that beaped for every Mona Fartlek interval?

weekly summary wk 5 of 9

Thurs am - 9km
Thurs pm - 40 minute threshold around the bay, with 20m warm up and down.
Fri am - 41m - 10km.
Sat am - flew out to Tasmania and drove to Cradle Mountain.
Sat pm - 1:21 out and back along the road to Dove Lake in sideways snow. Lovely, 21kms covered.
Sun am - just as lovely in the fresh air. 20km covered.
Sun pm - 51m and 12km.

187km for the week. Happy with the endurance. Finding very little time for stretching being so busy with work. Also in dire straits for a massage.

Mon am - 40 minutes in Cradle Mtn, Mon pm - at about 11pm another 40 min in Hobart - 10km.
Tues am - 50 minutes in the sun along Sandy Bay, covered 12km, really enjoyed the suburbs and scenery too.
Wed am - 11km with Fats around the Bay
Wed pm - 3 sets of 5 * 400m with 100m jog b/w each rep and 200m jog b/w each set. In 68,65,67,66,67 - 66,66,68,67,66 - 68,68,67,67,67 with Jan-Willem@ES Marks who is on the comeback trail after Rotterdam. Felt comfortable even with short recovery.

out and back

From home and back yesterday. On the way in to my wife's work the short way to StL in 69 minutes covering 16km. Back from Chatswood around Roseville and return via Eastwood to North Epping covering 26km in 1:42. A marathon in a day, bloody hot and buggered when I got home.

Lilyfield rd hill reps

Tues am - 50 minutes = 12km around Chatswood
Tues pm - 5 km warmup, then 18 by 300m hills on Lilyfield rd, in 59-61 sec with 90-100 sec recovery jog back down the hill. Was meaning to do 20 but the 18th felt exhausted. 3km warmdown. First time I have done reps on the hill, will see how I pull up, but definitely a good location for it.

Weekly summary 4 out of 9

201km for the week. Feeling a little sore behing the right knee, probably needs attention.

Sat pm - 1 hour around home
Sun am - 31km around Buffalo Creek in just under 2 hours. Felt real good.

Mon pm - 90 minute run from Auburn after furniture shopping, to Meadowbank, via Beecroft to home, very hilly, covered 24km.

up into easter

Have been disappointed with this week of training other than Thursday night, which went really well. Struggling for motivation. Trying to get the speed back is difficult!

Tues pm - 10km. Missed session as too many "meetings" at work.
Wed am - 17km around home.
Wed pm - With Chris Truscott around Gladesville and Meadowbank, 1:48 covering 26km.
Thurs am - 10km around work.
Thurs pm - from home ran to Dunbar oval, then 18 by 400, all between 69 and 71, with 200m float. Nice run back.
Fri am - 75 minutes along Lane Cove river with Chris Hall, about 16km
Fri pm - ran to Concord where picked up by wife. Covered 12km in about 47 minutes.
Sat am - 20 min w/up, 10 minutes of 15 sec on, 15 sec off, really flattened me. At Lane Cove park, then 2 by 5km with 3 minutes rest over 10km course in 17:35 and 16:25. Only started to feel good with 2km to go.

weekly summary 3 of 9

Week 3 into 9 week program until the Sydney Half.

Thurs pm - Nothing, just did not feel like it.
Fri am - Ran to work 13km
Fri pm - Ran from work incorporating a bit further 16km
Sat am - 40 minute tempo around the Bay, 20 minutes into wind and 20 minutes back. 10 at Full mara pace, 10 at Half, 10 at 10km and then 10 at full. Covered 19km for the session
Sat pm - 10km through the bush near home.
Sun am - Buffalo ck star 31km in 2:01, felt cold for first hour, but then the Sun went up. Wedding Sun avo.

Covered 192km for the week. Only 2 sessions and need to improve my speed this week.

Mon pm (1:30pm) - 10km through bush near work, down mowbray, through Rotary track and back up Blue Gum Ck. Ran into a snake.
Mon pm - Ran home via North Ryde Common and Eastwood to Nth Epping. 16km 65 minutes.

lonely week so far

I don't know whether it is the daylight savings or the fact that I have done all but 1 of my runs on my Pat Malone, but it is very unmotivating at the moment. However, training still going along ok.

Mon am - 40 minutes for 9km.
Mon pm - 70 minutes at a very good pace around home covering 18km.
Tues am - 40 minutes for 9km.
Tues pm - Went to Homebush arrived at about 615pm and neither of the 2 tracks were open...disgusted I still did 8 by 1km on the road out there, with 500m down wind and the other 500 backup upwind.
Wed am - met Cam and Fats at the Bay for 10km
Wed pm - 1 hour 40 running from Chatswood to Castle Cove and back down Mowbray to Epping. It seems that people don't respect traffic signs as almost cleaned up from behind with someone making a right-hand where a sign indicated otherwise. About 24km had trouble with the wind and not feeling well.
Thurs am - Ran into work, 13km in 55min. Nice freshener.

weekly summary

Thurs pm - 5 km warmup Mona Fartlek at the Bay, 3k in 9:37 and short about 30 metres when turning at 10 minutes. Good session on a humid night and last with Macca. 4km warmdown.
Fri pm - 40 minutes on the flat in Chatswood. 9km.
Sat am - Domain race in 32:46 which was steady run, still don't have top gear, but good fitness coming back, felt like I could have kept going for a half.
Sat pm - 72 minutes around Hunters Hill with Chris Hall, covered 16km.
Sun am - Willoughby Star 29km in 2:00 with too many mistakes made on the map.

194 kms for the week, a little sad to see Macca head off from our shores as I will be short a training partner. Knee a little sore after Sunday, but better on Monday.

keeps going

Wed pm - Centennial 1:43 about 24km
Thurs am - Around Chatswood / Roseville 40 minutes - 9km.

week off to a good start

Mon am - 45 minutes around work - 11km
Mon pm - 68 minutes around North Sydney, along foreshore back Military Rd. - 17km
Tues am - 38 minutes - 9km
Tues pm - 6 by 2km at Rotary Track off 2m
Wed am - 58 minutes 14km

Corp games

Well Macca got me good, after running a 33:41 for 10km around Parramatta Park, lovely morning being right on Macca's heels for 9.5km he kicked away. Felt a little flat, but probably the big step up in training.
Sat pm - 48 minutes around the Bay.
Sun am - Cherrybrook star in 2:15 approx 32km with all the wrong turns.

191km for the week and feeling good on a Monday morning too.

lead up to Corp Games 10k.

Mon am 8km (around work), pm - 17km (the bay)
Tues am 9km (around home), pm - 8 by 4 minutes with 2m recovery at Rotary
Wed am 10km (the bay), pm - 23km (95 minutes around Centennial)
Thurs am 10km (around home), pm - Mona Fartlek (through 3km in 9:35)
Fri am 48m - 12km (the bay), pm - 45 m 11km (around work).

plan ahead - Corp games Sat, easy bay run in avo.
Sun - Cherrybrook Star....

weekly summary wk 1 of 10

With the aim of the SMH in May, I ran 151km for the week. Pulling up a bit sore after 31 km in 2:05 on Sunday through Buffalo Crk.

Looking fwd to stacking on the kms this week with all the athletics to inspire me. Great run by Kerry McCann...

the bug is back..

Tues pm 5 by 6m with 3m float at Wentworth Common and felt good.
Wed am 40 minutes 9km around the bay with DB.
Wed pm 95 minutes around Centennial around 22km.
Thurs am 42 minutes around home 9km.
Thurs pm Mona Fartlek in Lane Cove NP.
Fri am 45 minutes around work at lunch time.

back into it again

After a couple of nurofens
Monday an easy 61 minutes about 15km around the bay.
Tuesday morning 40 minutes about 10km at a good pace.

1 step fwd 1 step back

Well 124 ks for the week, but Sunday had to miss as pulled up very sore after Saturday. Still not feeling too good in the knee on Monday.

Thurs 40 minutes am, 8 by 3 minutes on, 90 sec float, covering the Lane Cove 10km course in 34:10.
Fri 45 minutes am, 60 minutes pm
Sat 40 minutes am, 30 minute tempo in Nelson Bay.
Sun - rest

Results of MRI

Well the knee doctor gave me the all clear and recommended going back to the physio.

Wed night easy 66 minutes around Centennial.

great to get up early

and run.

Sun afternoon a solid 1 hour 40 mins.
Mon 45m and 60m
Tues 45m
Wed am 45m.

Knee doc sent me for an MRI, because ??? So back on Thursday morning.

kneeded it

Well seeing the knee doc on Monday, I have still been able to run and tested it out today at the Striders 10km was worth doing to know if it is getting worse and at this stage it is not.
Seeing a few friends at the finish line it definitely looks like bursitis.

Thurs - 60 minutes solid 15km
Fri - 60 minutes solid 15km
Sat - 34:22 for 10k.

tues and wed

2 by 45 minute runs at solid pace on Tuesday.
Wed - 45 minute at lunch time, and ran home from Chatswood to Epping in 60 minutes via Mowbray Rd.

back and running...

A nice 36 minute run around Chatswood yesterday to test the knee out. Supposed to be at the knee specialist this morning after waiting for 2 weeks and he was sick!! Just what I need. Anyway it seems to be on the improve and will run again today and perhaps for longer.

injured...mysterious.

well more than 10 days out now, with a severe pain behind the knee, which has yet to be diagnosed. Am itching to run, have been doing all the physio exercises even 1k kickboard in the pool on Saturday. Waking up very sore. I think it is time for an MRI, to find out the real cause.

wed update

No runs on Monday and Tuesday, went to Physio who scheduled 2 days rest to fix a badly inflamed hammy.
Wed 2 cruisy runs of 9km and 14km, morn and avo.

2 races = 1 tight hammy

30:56 for the Nat 10km. 72-75 seconds per lap very consistent running. 15:30 for the first 5km and 15:26 for the next, in humid conditions. After finishing warm-up Friday night at 10pm, then onwards to the Striders@LaneCove for an amazing field..!! 32:34 for 5th or 6th which is extremely rare!!
30 minutes - sat avo.

Sun am - 75 minutes around Centennial - 18km

taper cont

40 minutes at Thurs lunch with about 10 by 200m strides on an oval in my spikes.
40 minutes jog around Homebush b4 the Womens 10km.

Heading into the 10km tonight, have decided to wear the spikes, which I find out whether this is a good choice or otherwise. Hopeing the body holds up and aiming to break 31.

taper begins

wed pm 55 minutes about 12km.

40 minutes around Chatswood

Down to the Steakhouse and back up Mowbray..

session

at wentworth common homebush 7 by 1k reps w 1m standing rest
3:05, 3:03, 3:04, 3:05, 3:02, 3:05, 2:59
good 4km warup and down

cruisy 35

Around Chatswood. Feeling a bit weird in the right hammy. Will test it out tonight with a session. Still debating whether to line up in the nat 10km on fri night.

mon - gnw

60 minutes in the Frees, through North Epping, to gnw up to Thornleigh and back through Beecroft and epping. 16km.

melbourne and knee problem gets worse

The extension of my hammy is hurting behind the back of my right knee.
I have decided to do some severe Ice treatment and it is paying benefits.

Wed pm - 55 minutes around home
Thurs am - Mona Fartlek around the Tan, managed to keep Fieldy within distance.
Thurs pm - 50 minutes around Bundoora.
Fri am - 50 minutes around Bundoora Park
Fri pm - 35 minutes around Black Rock bayside
Sat am - 2 lap inc tempo around the Tan in 13:10 and 12:30, not feeling good in the humid.
Sat pm - 40 minute run around Bundoora
Sun am - after waking really sore, just managed a 55 minute run, slow around Yarra Bend.

midweek catchup..

Mon pm - run home from work 14km in 55 minutes.
Tues am - 8 by 4 minutes with 2 minute recovery in Lane Cove NP
Tues pm - 40 minutes, 9km.
Wed am - 46 minutes 10km.

ourimbah=hard

2:17 to the orchard up and back, too it easy from about 1:50 as the downhill began to hurt.
32kms, was very warm and glad I had the camelbak.

Sat tempo

Friday night - 40 minutes very easy, probably 8km.

Sat pm - missed the morning as I slept in, but managed a good tempo thru lane cove in the afternoon. 20 min warmup, 20 minute tempo, going through 5km of the 10km in 16:50 and then 6 minutes easy, followed by another 8 minute tempo, getting me near the gate on the way back of the 10km course. Another 20 minute warm-down.

Splits from Thurs night:
1:42 (first 600m) 2:17 ( second 2x400m) 70/ 72/ 72/ 72/ 75/ 74/ 72/ 72/ 68 = 14:51

a small step in the right direction

After an easy 30 minute run at lunchtime on Thursday, I ran in the State 5km, which was a good hit out, without a taper, it was good.
I went through in 14.51 and finished good in the last 3 laps and ran the first 3 laps ok. Maybe felt the pinch in the middle. With a few more speed sessions with intensity I look forward to gettin a start in the Nat 10km in a coupla weeks.
Ran 56 minutes on Friday morning at good pace, having some difficulty with tentanitis (i think) behind the right knee. Probably need a massage.

cramming in..

Tues pm - 8 by 1km around the Domain off a minute.
Wed am - 12km in 50 minutes
Wed pm - 22km in 84 minutes around the bay.

Clearly getting in a bit of strength and endurance b4 a 5km hit out Thursday night.

long update...

Wed pm -
Thurs am - 45 minutes Mowbray Road loop up to Steakhouse loop from Chatswood.
Thurs pm - 70 minutes around home
Fri pm - 60 minutes around home
Sat am - 20 minute threshold around Homebush
---missed Sunday
Mon pm - 2 hour Buffalo Creek Star, felt good only in the 2nd hour, which is good.

Going to be training right through the 5km, continuing for the 10km nationals. Trying to get around the 31 minute mark there.

tues quarters

Mon am - 45 minutes through Mowbray bush loop at Lunch time.
Mon pm - From North Epping through to Carlingford up Pennant Hills Road, down Copeland Road, through Beecroft and down Day rd, back up Terrys Creek walk. 70 minutes

Tues am - 8 400's with 200 float, on a wet, unmowed grass track at Rotary in 15:36. Other sprinters decided to close down Lane 1 with Barriers as I was in the middle of a session.

weekend..

Well a nice run back to work in Chatswood to pick up my car Saturday morning.

Then Sat night a 3k in 8:46 with sprinklers going on during the race. I was happy with the first k, in 2:45, but gradually got slower and got through the last lap in 67.

Sun did the star about 28km of it in good pace except for the last few k's. Not sure how many k's this week. Trying to get to the State 5km in good shape and possibly get around the 14:30-14:40 mark.

happy with friday

thurs pm, a sultry 45 minutes around home.

started taking some magnesium suppliement, called "Ultra Musceleze", which seems to make things feel better.

Fri am 45 minutes, covered 11km.
Fri pm 60 minutes, through Lane Cove NP and bushland to home.

north sydney stepper

From North Sydney, through the harbourside, past Zoo and back up past Gunners Barracks, many up and down steps, seem to effect the calf, up to Military Road and back down Ben Boyd road in 75 minutes. Would have preferred to do more, but strength sorely missing.

Tues pm and Wed am

38 minutes Tues pm, around GNW in North Epping, back up Terry Creek. Covered 9km

Wed am, 50 minutes, around the Bay with DB and Chris Hall, bumped into the Ex-President Bill Clinton, aka Stephen Jackson. Covered 11.5km.

Tues session am

After a few scratchy days away on holidays.
This morning, 2 by 1600m and 12 by 300m down at Rotary track, not mowed and wet this morning.

thurs pm, session

well not as warm today and really wanted to get through as much of the session with Jan-Willem as possible@Centennial.
15 minute warm-up
40 minute at 3:30min pace, then 12 minutes off, and another 6m at 3:20 pace and 10 min warm down. Covered ~16km for the night.

wed pm, steamin..

Well got through a tough 87 minute run, covering over 21km, quite hilly, trailing down to Homebush and back up to Eastwood, via Dundas and near Silverwater rd. Getting back.

catch-up

Last week.

Thursday limited running
Friday limited running
Sat - X (too hot)
Sun - 45 minutes - 11km in the morning around Centennial.

Mon - 45 minutes AM, 55 minutes PM around home.
Tues - 20m Warm-up 3 by 800, 3 by 600, 3 by 400, 15km warm-down. 13km.
Wed am - 45 minutes, covered 11km.

don't know how, but..

After a torrid week last week, preparing for a house move, didn't run Thurs, Fri and Saturday. The move itself was hard work in hot weather, and managed a 1:55 at the Striders Star on the Sunday.

Well two good runs on Monday covering 9km and 15km.
Tuesday did a 5km time trial in 15:10, (2:57, 2:59, 3:07, 3:07, 2:59), so glad to be back and hopefully under 15 soon.
Wed morning a solid 40 minutes, covering 10km around the bay.

weekly summary and more

115km last week, the most pleasing a 2 hour long run at good pace on Sunday. Still only one sessions.

Early this week, to and from home to work, 14km each way on Monday.
An 8 by 400m session this morning at Rotary with 100m jog. Turning in 68-72 seconds on a duey surface.

medium rare

Just the way I like it, after a 73 minute run around the Bay tonight, covering a mere 16km. I think the last two K in almost 10 minutes. Something happened, oh yeah it was hot!

to be cooked..

Well Tuesday night again still struggling to hang onto the back of Chris T and Jan-Willem. 4 by 6 minutes with 2 minute recovery on the grass around Centennial. Managed to run the first rep with them and the others were very spasmodic at times only running 2 minutes of the rep at their pace the other times just dragging..

Wed morning followed up with 45 minute jog with Charlie, DB, Fats and Macca around the bay at 615am. It was stinking hot then, now 39 degrees about to do my 90 minute afternoon run.

this really irks me..

Was running home last night from Chatswood to Epping. Only 10 or so minutes on the road and the rest in Lane Cove National Park and GNW, when I was firstly struck my the side mirror of a FWD whilst I was running down the left hand side of Fullers Road (the quiet bit). After honking his horn, he then got out of the car and abused me for causing damage to car. He and his passenger then grabbed me, struck one punch to my face, of which I now have a very saw jaw. I didn't even shape up to him. All I said was what was your problem..!

I grabbed the number plate, and a witness, so I expect the police to punish these barstards!

I still manged to complete the run home, at a furious pace. I couldn't stomach dinner afterwards.

weekly summary

127km for the week.

The CC Half was a ball breaker. Ran well for about 17km and then calf stiffened up. 74.26 after being at the turnaround at 35.15. Need to get this right in the weeks ahead as well as continue with the training. Work has been very hectic, group has gone from 4, to just me..

getting better..

Well a cruisy 55 minutes wed night through the bush, pushed a couple of the hills and it seemed to spur me back to life.

Thursday just a 45 minute dash at lunch time in the heat and I seemed non-effected even up the hills in Chatswood.

Massage Thursday night...all coming good.

some heavy breathing

after a good track session at ES Marks Tuesday night, I managed 4 by 8 and 4 by 6 with 200m jog recoverys in reasonable splits.

This morning was a humid one even though it was cool , the rain from the night before was really testing me on the 47 minute run around the bay with DB and Macca.

weekly summary

115km last week, with only one session. Happy with a two run Sunday, even in the rain.

Monday am - 46 minutes on Mowbray loop, and followed by run home 56 minutes for 14km.
Tuesday am - 32 minutes 8km around Chatswood.

weekly summary

Well a tough week of getting back into it...combined with 2 by 1500m relays on Saturday and a 90 minute run on Sunday. The first relay I did enough for the 160+ team to come 2nd as we were 30 seconds behind 1st place. I ran about 4:20. In the second Open relay I ran a 4:17 for the 1st leg after being with the bunch for 800m. Great even runs from the team to come third against some good opposition.

A total of 115km for the week and looking to lift the intensity this week. Very sore in the hammies I am not sure if from the Sat track or the Sun run. Will have to book in a massage this week. Will be aiming for CC Half before Xmas and maybe some track races b4 Xmas.

early week sessions

Well Monday was a fast 35 minute run covering 8km.

Tuesday a slow 30 minutes at lunch time about 6 km.
Tuesday night, a session at Homebush, 10 by 400 with 100m rest in 71-75 on a very wet track.

weekly summary

Weekly Summary

Only managed 48km last week, but probably more on the bike, riding to work and fro.
I think the bike is helping with the fitness, not probably the speed though.
Have planned to run twice a day this week, in preparation for the State Relays this weekend, not wanting to let the team down.

fasting over on with training

Finally it appears that all niggles are gone, only managed a few 30 minute runs, whilst being in KL last week.
Got out for a lazy 30 minutes at lunchtime and plan to run home. Humid weather is back, it makes training tougher.

cranking up

Feeling alot better after the track session, cranked up a good 40 minutes at about 11pm around Epping.

session at homebush

well it was one of the hardest sessions I have done all year. Basically, 5 by 800metres.
it can't get any harder than that. so its all down hill from here.

evening run

lovely 40 minute run after breaking fast. looking forward to a track session tommorrow, hopefully that doesn't cook the calf.

comeback trail

Seems like I have my calf fixed now, after two solid runs on Sat and Sun about 40 minutes, I feel alot fresher and looking forward. The physio this morning really worked off tension in my glutes and this should make the whole experience a lot better.

calf still troubling

ran about 6km with DB around the bay this morning, when calf knotted up. off to see a Physio, as it appears massage no good.

fasting...and slowing

well a week and bit gone now and have hardly run.trying to get some stiffness out of the legs. have been doing some stretching.also because it the holy month of ramadan, I have been focusing on things of a spiritual nature.

easy run

38 minute run through Hunters Hill to Woolwich and back in about 40 minutes, covered 9km. Good to sweat the lurgy and tingly feeling you get from not running for a while.

back in business

well still jet lagged after flying back in yesterday I managed to ride to work today and will run at lunchtime, then ride home tonight. A refreshing change.

still piling through all the support I received for Berlin, it was great.

looking forward I aim to run a good State 5km as a immediate goal early Jan and some good lead up races.

it will be tough this month as I head into Ramadan within the next two days, so will probably restricted to an evening run, but it may give me more time for stretching...when?!