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