Thursday Run

My last run in narrabri. Nothing special. Another run on the dirt roads. Legs felt heavy and had some muscle soreness. Legs improved as the run continued. 1hr1min 14km
Back in sydney took scribble for as easy 35min 7km

Wednesday Tempo

Had a 15km tempo run on the books today. I was hoping to do around 3.40min/km pace. Started off for the first km and realised after about 800m that i didnt start my garmin. So I stopped and walked back to the start and started again. Hit 1 km in 3.27, then 3.38 then uphill 3.48, 3.52. I was starting to struggle at this stage and this was compounded when i turned the corner into a stiff headwind. I continued in the 3.40 high to 3.50 low range for most of the way and pulled the pin at 14km petty stuffed in 53.00 around 3.47 pace i think. 18km
In the arvo went for a leisurely 1hr on the dirt road 13km

Xmas Day Run

Ran Left out the gate and ran a easy/moderate pace. Struggled for the first half an hour then felt better as the session wore on. 1hr 26 min 20km. Gave myself the arvo off as a christmas present.

Monday Intervals

This morning I decided on some intervals on the dirt road through the bush. Left from the gate its 1.43km to the dirt road. Ran for a further 10min or so till I found a suitable section to do a few out and back efforts. Felt pretty good and knocked out 11 x 3 min with 1 min recovery. Then ran home for the recovery. 17km
In the afternoon had another 1hr run. 13km

Sunday Long Run

At Gabbys parents place at Narrabri there is not a great deal of running options. Its about 400m to the front gate and then its either you go left or right. This morning it was right. The tar road continues for about 6.5km then turns into a dirt road through the bush, which probably goes forever, ill never know. I ran till I reached 1hr 5 min then turned around and ran back. Pushed the pace a bit after half way and felt good until about 1hr30min and my knee started to play up but I was able to keep it going. 2hr7min 30km
Went left in the arvo for an easy 30min. 6km

Saturday Recovery

I drove up to Narrabri today at 5.45am, didnt stop the whole way so I was pretty soar when I arrived. (11.35am). Headed out for an easy 45min 9km. Ankle was quite soar and legs were sluggish

Friday Run to work

The work christmas party last night meant my car was left at work and too many beers consumed. Also I can feel a cold coming on. So no choice in a struggle of a run to work. I didnt use the watch and just took is easy. I felt quite good considering the above and also a hard running week. 14k
By lunchtime things were hectic, so i decided I needed to get away for a while so went for my second run through the bush. I felt great to start with, but I think its because the first 500m is down hill and did struggle for most of the way. Im glad i did it worked up a good sweat. 1hr 13km.
Heading up to Narrabri in the morning for xmas. So i dont think ill be doing any midday sessions up there

Thursday Tempo

Ran down to Tunks for a tempo session. Had a stretch then started out for the session. Decided on on 45 min effort today, instead of breaking it up as I have done the last few weeks. Felt ok for the first two up and back laps, but from then on I started to struggle. Not the fitness, just heavy in the legs. Tried to hold on as best I could, with the later laps a couple of seconds slower than the first few. Happy with the session, as it was a struggle and I stuck it out pretty good. 16km

Wednesday bush run

Headed out for my usual bush treck and decided to increase the distance a bit. Felt sluggish for the first 20 min, but after that felt good. Lifted the pace from then on. Cloudy and reasonably cool. 18km 1hr20min

Tuesday Intervals

Headed down to Tunks park at midday for some intervals. Had a stretch and some run throughs. I decided id do the session on the path instead of around the oval, as this gave my ankle problems last week. The conditions were pretty good, still reasonably cool and the legs felt a lot fresher than yesterday. I kept the pace petty constant and did 9 x 3 min with 1 min recovery. Pretty good session. 15km

Monday run to/from work

Once again my shedule means monday is my run to/from work day. Didnt use the watch this morning. Just took it easy, the knee felt pretty good after playing up yesterday, but the ankle was soar today. Its always bloody something. 14km
The run home felt a bit easier. Didnt push the pace but the legs were pretty buggered. 14km 59.04

Sunday Long Run

Headed off at 7.00am down to dee why (along the beach front) then headed west towards cromer to the bush around narrabeen lagoon. Continued until the bridge at narrabeen going over the lagoon then turned around and went back the same way. My legs felt pretty fresh, but my bloody knee was playing up again. More of an irritation than really painful and hung around for most of the run. It really did feel like quite an easy session. 30km 2hr9min

Saturday Recovery

Had a easy run on saturday arvo through the bush around the dam with scribble. I cant say it was terribly enjoyable. My ankle was soar and the legs were heavy, so i was glad when it was finished. My easy saturday session has become my my most unenjoyable lately. 9km 49min

Friday Tempo

Had 3 x 15 min at marathon pace on the books. But after hitting the 15 min mark decided to continue for another 7:30 so the session became 2 x 22:30 instead. Breathing was good and the legs were ok. Ran at a tempo a bit quiker than last week, even with the extra distance. Had 3 min recovery then headed out for the second effort. Breathing was again fine, but the legs felt a bit lactic after 15 minutes. Help on for about 2 seconds slower than the first rep. Good session in good conditions. Sunny but not too warm. 17km.

Thursday to/from work

Nice and cool again this morning for the run to work. Not too exciting. Comfortable pace, but ankle was a bit soar. 14km 58.58
The run home the sun was out, but it still wasnt too hot. The legs felt reasonable so i decided to stretch out a bit, pushing the pace, but never too uncomfortable. I was a bit suprised it was quicker than expected. 14km 56.08

Wednesday Intervals

Ran down to Tunks Park for 8 x 3 minutes with one minute recovery. Weather was still cooler than usual so that was nice. The grass was muddy in patches form the rain overnight. After a stretch and some strides I did the intervals around the cricket oval. My ankle didnt particularly enjoy going round and round. I think next week ill do straight out and back efforts. Anyway the session was ok and i was pretty stuffed by the end. 13km.

Tuesday Bush Run

I decided tuesday was time for an easy day, headed out in near perfect runnning conditions (cool, cloudy and drizzle) for a easy/moderate bush run. The legs felt better than expected, so pushed the pace at times, but was never struggling. enjoyable. 15km. 1hr8min

Monday run to/from work

I change in shedules meant that tuesdays sessions had to become mondays or they would not happen this week. The legs weren't too happy about the idea though. It was one hell of a struggle this morning. I set off on the normal pace, but was struggling badly, so i stopped the watch and eased off the pace. The slower pace didnt help and i seemed to struggle more. I did feel slightly better towards the end, but it wasnt much fun. 14km
The journey home felt better, but still took it easy. It was cooler than it has been of late.
14km 59.57.

Sunday long run

headed off at 7.30am for an out and back run to chowder bay and around the bottom of taronga zoo. didnt feel too good at all to start and the heat and humidity didnt help. after about half an hour i did feel pretty good and was running at a good pace. contunied to feel good until about 1hr 45 when fatigue set in. was able to hold it together till the end. had about 10 litres of gatorade/water afterwoods. 2hr 9min. 30km
Took scribble for an easy run this arvo. 4km

Saturday recovery

very easy 45 min run through the streets around home. felt very sluggish and the run was very boring. 9km

Friday tempo run

At midday i headed down to tunks park for 3x15min at marathon pace with 3 min recovery.
It was bloody hot but thank god it was cloudy (for the first couple anyway). The first one was reasonable. The legs were quite tired, but i reached the same point as last weeks best effort 25 seconds quicker. I had my start and finishing point at the bubbler, so i made sure i had plenty of fluids. The second rep was a little harder to hang onto the pace. Was about 5 seconds slower and I was really heating up now. The sun decided to come out for the third rep as i headed off. I really felt i was off the pace, but at the half way split i was only down 2 sec on the first rep. From here it was just a case of hang on till the finish, so i pushed the pace and finished 4 seconds quicker than the first rep. Best session for a while. 16km

Thursday to/from work

Ran the usual track to work. Very hot and humid with a light drizzle. Felt pretty tired the whole way and the legs were a bit heavy too. Just after i arrived at work it absolutely poured. 14km 1hr3sec.
The journey home was the same way. Pretty hot and a bit lethargic but pushed it at times. 57.03.

Wednesday bush run

Hit the bush for a easy/moderate session. I found some more bush tracks near work. So i will continue to use these on wednesday till i get sick of them. Ankle was a bit sore. But legs were reasonable. 14km 1hr 2min.

Tuesday morning to/from work

Usual journey to work. I struggled for the first minute or so and then felt quite good for the remainder. Perfect weather, just a little too hot. 14km 58.40.
The run home was an extra 3km as i had to pick up the car from brookvale after having it serviced. Felt pretty good once I got into the swing of things, although i was quite tired by the end. I did push the pace on occasions. 17km 1hr10min.

Monday Intervals

Had 8 x 3 minute intervals on the books with 1 minute recovery today at midday. It was a typical hot summers day. Good for the beach not so good for intervals. 2km warm up down to tunks park for some stretching then a couple of strides. First one was a little rusty, but improved after that. Not a bad session in the end, under tough conditions. 13km
Its currently hailing outside so i think my conditions weren't so bad after all.

Sunday long

I was out the door at 7.00am today and it was quite cool. Headed out for a dam loop and the legs felt very heavy. Went passed home swigged on a gatorade, then continued on. The legs were feeling better by now as I headed down to pasmore reserve then a loop of the swim centre and down to manly surf club along to shelly beach and up to north head. Was starting to heat up, but i was feeling quite good now. I ran in to Tom31 (must be time to update his name) on the way out to north head, ran around fairfax track and back through the bush to shelley beach.
Then headed back along the beach to home for some more gatorade before embarking on my final 4km around dam loop. Tried to lift the pace from here, as i wasnt feeling too bad as i approached 2hrs of running. The best long run ive had in some time. 2hrs 3min. 29km

Sunday arvo took scribble down the park for a leisurely 4km.

Saturday Recovery

Saturday arvo was just an easy shuffle around some local streets. It was very boring and the legs felt terrible for the first 30 minutes. Headed home to pick up scribble for a further 20 minutes. Did feel a bit better by then, but nothing great. 9km

Friday almost Speed work

Wasnt sure what to do today, so i decided on 3x15 min at marathonish pace, with 3 min walk recovery. Headed down to tunks park for my warm up and some stretches. Then headed off up and down the approx 1km path. I did try to push the pace, but did struggle somewhat. My ankle did give me a little grief and it was bloody hot. The breathing was quite good, but the pace was probably slightly off marathon pace. These midday sessions are getting harder and harded. Around 18km for the session.

Thursday to and from work

Usual route to work. Very hot and humid. But felt pretty good. Felt better on the way home. 14km each way. 59.03 on the way in. 56.58 on the way home

Wednesday easy run

Todays run was a bit longer than expected. I was aiming for around the hour mark. But i discovered some bush tracks around the sugarloaf bay area and it was good conditions for a run. Undercover with a cool breeze. Didnt push the pace at all, but did struggle at times. 1hr 16min around 17km. I will certainly be back, as I was getting bloody sick of the same routes around work

Tuesday run home

Ran the usual 14 km route. It was quite humid and legs were pretty heavy from the last few days. Nothing too exciting about the run. 58.00 14km.
Looking forward to an easy session today.

Tuesday morning to work

Waited for a while to see if the rain was going to ease, but it just seemed to get heavier. So headed off to work. It absolutely poured halfway. The legs were quite tired from last nights session, plus the added weight of wet shoes & socks diddnt help. Now i have to get it all dry for the run home this arvo. 14km 59.45.

Monday Speed

I had intended on doing my session at lunch time, but at work realised that all I had was running shoes and no running clothes. Too much organisation for a monday morning. So after work did 3km warm up then some stretching and a bit more jogging. Then set out for 8 x 3 minutes hard 1 minute walk recovery. Struggled pretty bad. The fitness is quite a bit off mid-year, but its not much use being super fit now. Also had some bad blisters from new shoes. Changed them after number 4. 13km all up.
Good to have the support crew there for the session.

Sunday Long Run

Wasnt sure what I was to do this morning, so I decided I'd do some laps of my 3.75km dam loop. I didnt start running till 8.00am. (tried earlier but could get up). Felt pretty ordinary for the first loop 15.01. The second felt better in14.55, but then it started getting bloody hot and humid. I really started to struggle. The third was 15.11 then the fourth i was in a heap of trouble 15.31. Next sunday I must run at 6.30am latest. I decided then that Id head to the bush trails around the dam for some shade. It did make a difference and by the time i exited the bush 45 minutes later i felt alot better. It was also quite a bit cooler by then. Or it seemed to be. For a couple of km's on the road home. Total of 1hr 53min. 26KM.
Sunday arvo i took scribble down to the park for a leisurely 4km. The legs felt pretty good.

Saturday Easy Run

Any easy/moderate 45 minutes through the bush around manly dam with my mate scribble (photo). Didnt push it at all. 9km.Hoping to knock out a good long run tomorrow.

Friday Speed work

My first attempt at speed work for a few weeks. Wasnt too bad, but i did struggle. 3km warm up then stretches at Tunks park. Then 8 x 3 minutes hard, 1 minute walk recovery. 3km warm down. The first one i felt like i was about 50, but improved on the next few once the legs got going. The ankle hurt at times, but pretty happy with the session. About 14km all up.

Thursday Run home from work

Happy with this run. The fitness seems to be coming back and the injuries continue to improve. I pushed the pace a bit at times without going too hard. I felt I still had plenty in reserve. It is amazing how much better my legs feel than 2 weeks ago. Time was 56.13 for 14km

Thursday Run to Work

Ran the usual 14km route this morning. Time was 58:47, 1 second slower than tuesday. Conditions were pretty good, but it was quite humid. Had no major injury problems, so will try for a bit of speed work tomorrow lunch time.

Wednesday Lunchtime Run

Went for a run at midday today. 1hr 2min probably just over 14km. Great conditions for a moderate run, but would have been tough going for a harder session as it was quite warm. Ran through the streets and a couple of bush tracks near work.

Tuesday Run Home

The ankle was a bit soar on the run home, but it was a reasonable session. My legs are starting to get back into the swing of things. Total of 14km in a time of 57.01.

Tuesday Run to Work

Running to and from work has basically 2 routes. I have been doing this twice a week for over a year now. Its beats sitting in bloody peak hour traffic. I have a 14km and18km course. On my recovery trail i will run the lesser until closer to 100%. This morning was the best i have felt for some time (seems like forever). The coarse runs from home at manly vale along burnt bridge creek deviation, down and over the spit bridge, then up and through the back streets of mosman to work at northbridge. 14km all up. time was 58:46. Will do the same for the trip home, it is usually a couple on minutes quicker on the way home as its more downhill.

http://www.gmap-pedometer.com/?r=1154273

Monday Recovery Run

Mondays lunchtime session was pretty uneventful. Ran down to Tunks park near work, had a bit of a stretch and then ran east to moderate for around 40 minutes on the grass. Total of around 1 hour for the whole session and probably 11km. The ankle was a bit soar, but I think it is still improving.

Sunday Long Run

I thought it was about time i started writing a training blog as it might assist me to record my training. Ive always been bloody hopeless at running diaries in the past.

Ive been carrying injuries since the Sydney Marathon, then Fitzroy Falls marathon (knee and ankle) in September and October and feel as if im just about over them now.



Sunday long run was supposed to start at 7.00am, but 400m into it i felt very ordinary, so i pulled the pin. reschedule for 4.00pm

I had planned up to 30km around my Manly Dam loop course. Which is 3.75km per loop and runs past my house. aiming for 15 min per loop or 4 min per km. The first lap went by in 14.48 and felt reasonably good. Bloody hot though. Lap 2 was 14.53, lap 3 around 15.00, lap 4 was 15.25. I was starting to struggle now and my ankle was giving me some grief, so thought id try for 2 more loops. Lap 5 was around 15.25 and lap 6 was 15.26. Total time of around 1hr 31 min for 22.5km

I felt stuffed afterwoods, but reasonably pleased to have got it done because after this morning the signs were not good