Long Road Back

Its been a boring and somewhat painful 2 and a half months back from the ankle fracture.
After the first week i bought myself an exercise bike and used that daily with some core exercises.
Did this for about 6 weeks. Boring but at least I could watch TV and movies and then some olympic coverage.
The next stage involved water running and swimming at northbridge leisure centre. It pretty much doesnt get any more boring than this but I guess it does let you keep a certain amount of fitness.
The latest stage is alternating sessions on the treadmill with sessions in the pool. The treamill sessions were painful to begin with, but each week there is definate improvement, with 20km on sunday morning. I never thought a 44 min 10km could be such hard work.

Forced Break

I was slowly getting myself into some decent shape again over the last few weeks. But yesterday during a trail run near work I went over on my ankle and knew instanly it wasnt the normal mild sprain. I heard a load snapping sound and looked down to see an egg instantly appear above my left ankle bone. Not a good senario seeing i had been running for about 38min and 28 were through the bush.
I eventually stumbled out of the bush in a heap of pain via another track and borrowed a phone from a tradesman nearby to call for back up.
A couple of hours later an x-ray showed a fracture of the ankle. The ankle is enormous and extremely painful. So i guess ill be out of action for a while.

Mon-Fri

Mon- Easy run 12km
Tues- intervals 5 x willoughby track 15km
Wed - Moderate run 15km
Thurs - couldnt be stuffed. will do this session as a tempo at striders 10km on sat
Fri- moderate run 15km

Friday-Sunday

Friday an easy hour around the dam trails with scribble. Very muddy and legs felt crap.
Saturday in the arvo did 3.5km warm up then one lap around the dam road at pace. Once again felt terrible and was 30 sec down on what I wanted.
Sunday long run. Ran the same route as last sunday. Felt shocking for pretty much the whole session. For the first half my legs felt like they had run a marathon the day before. Buggered with no co-ordination. Then the actual fatigue of the session after 2.5 hours felt better. 3hrs 5 min. 39km
After the session I had a cold bath, wore compression tights for the rest of the day and had some massage.
In the arvo took scribble for an easy 5km and the legs felt the best they had all weekend. (new shoes)

Thursday Run to/from Work

First run to work for a couple of weeks. Was a bit if a struggle. Tried not to push the pace at all and when I do that i seem to struggle more. 14km
The run home was my tempo run for the week. The aim was to tack on another 4km at the end for 18km. Tried to push the pace from the start but the legs were not firing. I was stuffed by the time a got home and way down on my expected time. Picked up scribble and made the final 4km a jog instead of continuing the tempo.

Wednedsay Med/Long Run

Headed out at lunchtime over the harbour bridge, through the rocks. Didnt really know where i was going for a while, then went back. Felt ordinary for the first 40 min or so, but felt better after that when i had loosened up. Legs were pretty buggared at the end. 20km 1hr30min

Tuesday Intervals

Tunks park is most likely flooded with all the rain, so opted for a session around my willoughby bike track. Did 1 warm up lap at medium pace. Then 6 at pace. Was conscious of my hamstring, so wasnt sure if id make the session. The first one felt comfortable, with a slight niggle. 6.15. Times then went 6.15, 6.15, 6.17, 6.21 and 6.21. Legs were stuffed at the end and the run back to work was hard work. Hamstring a bit sore but should be fine. 17km

Monday Recovery Run

Headed out at lunchtime over the harbour bridge and back. Legs sore from yesterday, but hamstring is considerably better. Felt pretty good on the way back. 14km 1hr

Sunday Long Run

Headed out at 6.15am. Nice and cool. Legs felt quite uncoordinated for the first 20 minutes and the hamstring was not terribly painful, but i could still feel it. Down burnt bridge creek, over the spit bridge, out to middle head down to chowder bay and throught the tracks to below taronga zoo. Then around to mosman wharf turned at 1hr 30min. Then ran back. Felt pretty comfortable most of the way and the hamstring didnt give me any major problems. Legs were pretty heavy for the last 20 min. Happy with the session. It is the longest that ive ever run. 3hr 39km
Easy 5km in the arvo with scribble

Friday/Saturday

Hamstring still quite sore, so decided on a couple of days of treadmill running.
Friday felt terrible to start with and wanted to stop after about 3 min. But things felt better after about 10 min. 1hr 14.2km
Saturday. didnt feel as bad to start with as yesterday. But bloody boring. 40min 9km

Thursday

Went for another easy run today. Decided to wear tights to keep the hamstring warm. The legs have improved but the hammy is killing me. Have been doing plenty of stretching and massage. So hopefully it wont drag on too long. I aim to be training properly o by sunday. 14km 1hr3min

Wednesday Recovery

The legs felt decidedly better today, so i tried to lift the tempo and stretch out a little. Then straight away i could feel it in my left hamstring. A really sharp pain, so i stopped had another stretch and continued at a slower pace. I will have to keep an eye on it. 12km

Tuesday Recovery

Thought Id test out the legs today with an easy jog. They were sore all over, so just ran vey easy around tracks near work. 8km
In the lead up to GC i will plan to focus my training around 3 vital sessions a week. 1 long run on sunday of at least 38km, 1 marathon tempo session and 1 speed interval session.
A note on the canberra photo below. Ive had some feedback on my homo right arm action. But I am actually eating a goo. Have another look and its not so bad.

Canberra Marathon

The day had arrived. I thought it would never get here, but would have loved it to have been a week later. Anyway such is life. My goal was 2:35, or 3.40 per km. In the sydney marathon i ran 2:41 but was on track for 2:36 up until 35km, so i figures 2:35 was not out of the question in canberra. The plan was even pacing at 18:20 for each 5km.
I did feel pretty good on the morning of the race, so my confidence had improved. I went through the first 5km in 18:30. This was a worry because I had to work harder than I should have at this point and i was still 10 sec off my target. The next 5km was 18:33. At this point i wasnt sure if my legs were starting to feel heavy or were just numb from the cold weather. But either way it wasnt a good sign.
I did feel slightly better during the next 5km, even though the time was 18:50 as it was a fair bit uphill.
The next 5km were a struggle. At this point there was a turn around which should have meant the wind was now behind me, but it seemed to be more headwind. This 5km was close to 19min and i reached the halfway point in 79min 40sec. The target was 77min 30sec. I realised now than my target was totally impossible and id have pull out a miracle to break 2:40. When i was feeling like crap.
The next few km's were very painful. My left hamstring was killing me. I would have been pretty pissed off if id been running well and it was sore, but under the circumstances I think it made my decision to pull the pin easier.
I ran back to the 26km turn around, as that was the closest spot to the finish and walked off the track.
I was disappointed, but not as disappointed as i thought i would be. Because Id spent most of the week tossing up weather to run or not. And i did run knowing that it was pretty remote that i could run a marathon to the best of my ability whilst being sick for 5 days leading up to it.
At least now i can start back into it and put in some hard weeks for the gold coast marathon in july less than 12 weeks away.

It was great to see uncle dave and tucks run great races. 2nd 2.27, and 3rd 2.29. Bloody good under tough conditions.

Friday/Saturday

Friday took scribble for an easy run through the trails down south. Legs felt pretty light, but the rest of me felt very average. Had no energy. Being my last session before canberra i was feeling pretty dissapointed. 10km
Saturday drove to canberra in the morning and watched the 5km & 10km races in the afternoon. I was still feeling crappy but decided i would definately run tomorrow, as per plan and see what happens

Wednesday/Thursday

The early signs of a bloody cold were there on tuesday arvo. I dont know if i talked myself into it, but for some reason i knew this would happen. No running wednesday. Just a million vitimin c and ecinacia tablets.
Thursday. Easy 9 km around the oval near work. Legs had plenty of life, but i didnt have much energy. I dont feel too bad with the cold, hopefully and can shake it without having the full effect. If worse comes to worse i have a back up plan of doing the brisbane marathon the following weekend, if this weekend doesnt work out.
Anyway that is my last session in sydney. I head down to my place down south tomorrow lunchtime, then down to canberra saturday morning, then back to my place on sunday arvo, then back to sydney monday arvo.

Monday/Tuesday

Monday Rest Day
Tuesday Easy session around tunks park. 10km

Saturday/Sunday

No running saturday. Had a massage
Easy med/long run. Around the dam trails and out to belrose and home. Didnt feel too good. Hopefully and easy week will see me firing for next sunday. 1hr30min. 19km

Thursday/Friday

Thursday- Easy 10km on trails around northbridge golf course. Ankle quite sore
Friday- Easy 11km on the grass at tunks park. Ankle slightly better

Wednesday to/from work

Ran to work this morning. Took it very easy. Looking for a good hit out on the way home. Pretty much my last effort session before the marathon. 14km
Pushed from the start on the way home. Felt good early. At the 21 min checkpoint I was up 35sec on my PB. At the second checkpoint after the spit bridge I was still up by 30 sec, but starting to struggle. Felt quite heavy for the remainder of the session and just tried to hand on as best i could. Struggled home in 51.31. (4 sec PB)

Tuesday Easy

Perfect day for an easy run. Took to some trails around northbridge golf course and it was thoroughly enjoyable. Legs are starting to freshen up. 48min 10km

Monday Intervals

Headed down to tunks park for a session of 3min intervals. Decided 6 was more than enough. Great weather. I thought my legs might have a bit more spark than they did after an easy weekend. 11km

Saturday/Sunday

Sat morning out for an easy run around the dam trails. 8km
Sun morning started out running 3.50 pace for 6 km, then eased off and finished at 12km
Sun arvo easy 5km down the park with scribble.
2 weeks till canberra marathon.

Friday run to/from work

Another easy one this morning. Felt pretty ordinary again. I will try and open it up on the way home. 14km

Felt heaps better on the way home (probably something to do with the can of V and 2 Ibupropin tablets). Pushed it from the start and held a good pace for the entire way. Finished in 51.35 for 14.08km average 3.39per/km. Good time over over hilly course. Previous best high 55min. Now i just need to do three of them in a row for my target in canberra

Easy Thursday

Another easy one today. Great weather, but the legs were not feeling great. Ankle was sore, as was the hamstring. Actually felt quite uncoordinated. 13km

Wednesday Intervals

I couldnt stand the thought of another interval session at tunks park today, so i resorted to by bike track at willoughby, which i last used about a month ago. Wasnt too sure what to do (course pb 6.18). So did one easy lap to get things going, then a flat chat lap in 6.03, then another flat chat in 5.59. Took an easy lap about 8 min, then another flat chat in 5.57. Was good to be moving fast again, and after i got my breath back legs felt fine, but didnt feel the need to over do it. 14km

Tuesday Easy

I had planned to do an interval session today, but on the first one felt very average, so decided to leave it till tomorrow. Just ran an easy 11km around home.

Monday Easy

Pretty sore all over this morning. Another easy run with scribble in the bush. 1hr 13km
Back in sydney now. monday arvo. Cant say im pleased to be back.

Sunday Long Run

3 weeks to canberra marathon
Running by 7.00am. Didnt feel fantastic and the hamstring was a bit sore. Headed along some back streets ive done in the past. Went through 10km in 40.21. At this point i was thinking it was a bit fast. (i had intended to get quicker as the run went on). Then next 10km in 40.45. Was struggling in the hills on the next 10km, but still felt reasonable 10km 41.39. The last few weeks the wheels have really fallen off in the last few km's, so i was happy i held it together better towards the end for this one. 8km 33.20. 38km 2hr36min (ave 4.06).
Easy run through the bush with scribble in the arvo. 6km.

Saturday Easy

Saturday morning another easy one with scribble. 1hr 13km

Friday Intervals

Headed down to my place down south friday morning for the easter break. Decided id give my bush circuit from christmas time another go. Had a nice warm up then 4 x circuit with 2 min recovery. My previous best was 8.26 for one lap (but that was a 1 off and not part of a session). The times went 8.38, 8.28, 8.28 and 8.18. Put it all in on the last one and felt I could have done more, but the hamstring was giving me problems. Pretty good session. 17km.
Later on in the arvo took scribble an easy run through the bush. 45min 9km

Thursday Med/long run

Headed out at lunchtime for a bush run around work. Nice weather and felt like i had a bit of a spring in my step. Which was nice for a change. 20km 1hr30min

Wednesday Intervals

Down to tunks park today for 1500m intervals as per last wednesday. Felt very warm and breathing felt difficult. Was only able to pull out 6 reps a bit slower than last week and the right hammy was giving me problems on number 6. The times went 4.58, 5.01, 4.59, 4.59, 5.01, 5.03.
13km

Tuesday Recovery

The legs were not up to anytihng much today, so decided on a recovery day. Ran down to a local park and ran easy laps. Great day again. 14km 1hr7min

Monday run to/from work

Legs were very heavy this morning. So the pace was very easy and quite enjoyable. It was good to totally tune off and go with the flow. 14km
Still sore for the run home. Tried to take it easy. Not that I had any choice.14km 59.12

Sunday Long Run

Headed out at 6.20am feeling pretty good. Had warm up and stretch, then did some manly 10km loops. Felt good on the first 2, just over 4 min pace. The third was a struggle and after 30km was really hard. Was almost tempted to stop at 32, but battled on. Had quite a few little niggles by the end. Looking forward to easing off in the coming weeks leading into canberra. Now 4 weeks away. 37km 2h32min
Took scribble down the park in the arvo for an easy 5km. didnt feel too bad.

Saturday Recovery

Been a solid week of training, so it was good to have a nice and easy one today. Bit of road and a bit of trails around the dam with scribble. Didnt feel too bad. 9km 46min

Friday Intervals

Headed down to tunks park for a session of 3min intervals off 1 min recovery around the oval. Was pretty hot again, but managed to knock out another good session. I was able to hold things together quite well until number 8 and then felt stuffed on #9. Pulled out one more and stopped at 10. Happy with the session. 15km

Thursday Run to/from Work

Legs were a bit heavy this morning from yesterdays tough workout. Took it pretty easy. 14km
The run home was pretty good. The ankle was a bit sore again. The pace was comfortable and i lifted just before the spit bridge. 14km 56.36

Wednesday Intervals

Perfect weather again today. Pehaps a little hot for intervals, but still great to be out in it. Headed down to tunks park and decided on a similar session to Toms crews yesterday session http://www.pommytom.blogspot.com/. 8 x 1500m. The times went 4.58, 4.58, 4.58, 4.57, 4.58, 4.59, 4.59, 4.56. Happy with the session, I was hurting after number 4, so it was good to be able to hang on for 4 more. 16km
http://www.gmap-pedometer.com/?r=1692526

Tuesday Bush Run

A change of schedule means my interval sessions this week are wed and fri. So today I took to the bush near work for a very enjoyable session. Perfect weather for the run and the pace was comfortable, so it was a very enjoyable run. Id almost forgotten that running can be fun lately. 20km 1hr30min

Monday run to/from work

Legs were pretty sore and heavy this morning. Took things very easy and they did loosen up by the finish. 14km
The run home was at a comfortable pace. I was still a bit sore, but no probs. 14km 58.24

Sunday Long Run

5 Weeks to Canberra Marathon
Felt pretty good this morning. Met up with Tom H for some 10km loops around manly. It was a good pace from the start. The first two laps under 4min pace. Tom departed after lap 2 and i knew i was struggling at this stage. Finished the third lap at exactly 2hours 4 min pace, but after that i hit the wall pretty badly. Called it at 36km. 2.27min
Very easy 5km with scribble in the arvo.
Decided to monitor my shoe kms. new pair of asic 2120 started wearing this arvo

Saturday Easy

Nice and easy run this morning. Took scribble for a run around the streets at 6.30am. Felt tired but improved towards the end. 9km 47min

Friday run to/from work

The hamsting was a little tight this morning, but apart from tham my legs felt good. I bought one of those hand held massagers and its seems quite useful. 14km 59.17
Felt like a slug coming home for the first 20 min. Did feel better after that as i loosened up. Hamstring still sore, but should be ok. Solid run without pushing too hard. 14km 57.12

Thursday Intervals

Now that was painful. Headed down to tunks park for a session of 3 x 3km intervals. Had a good warm up and was feeling pretty good. The first one felt ok in 10.01min. The second I was in a heap of trouble in 10.12min and the third one I wasnt sure id make the finish 10.20min. Its the first time ive done that session since about october and by far the worst times i have done. It seemed very hot, with quite a strong wind. Ill do it again next thursday, aiming for under 10min each. 14km

Wednesday Med/Long Run

Didnt go to work today. Im at home looking after my sick family. When william was having his mid morning nap took myself for a bush run around the dam and around the back of frenchs forest/killarney heights and back. My right hamstring was killing me most of the way. Hopefully only temporary. 1hr32min 20km

Tuesday Intervals

The first few steps out the door felt terrible. My hamstring was very painful, so i didnt know what to expect for the session. Headed to tunks park for some 3 min intervals around the oval. After a stretch and a warm up interval the first one of the session felt pretty good. It was amazing how much better my legs felt at pace compared to jogging. Managed to knock out 8 intervals of 1 min recovery. Tough session and was stuffed at the end. Still not feeling great from my lingering (sort of) cold. At home, both william and gabbyare pretty crook. I wish it would work it self out. 14km

Monday run to/from work

Havnt been in that much paid for a while. Both ankles were sore. Right hamstring was very sore, left wasnt as bad, but was still sore. Both thighs were sore and both nipples were chaffed, with a big ring of blood on my singlet around my left one. Needless to say not much fun this morning. No watch. 14km
The run home was a bit better. Bloody sore to start with but once a loosened up, it didnt feel too bad. Didnt push the pace at all. 14km

Sunday Long Run

Spent all day saturday laying around with a headache, feeling pretty crappy, so i wasnt too sure what i would be capable of come sunday. Headed out at around 6.30am and decided id do the same 10km circuits as last week. Felt pretty good for the forst 5km at around 4 min pace and then turned around at shelly beach and hit a solid head wind coming back. I soon started feeling pretty ordinary and was contemplating heading home after one lap. When all of a sudden Tom H appeared around the next corner. We ran together for the two and half loops (25km) at a solid pace. Not as quick as last week. Tom departed after he reached 30km. I continued on in a heap of trouble hitting the wall big time. Doing the last two kms at around 5 min pace. Im not too sure of the time in the end. Most of it was around 4.10 pace. 36km
Took scribble for a very easy run in the arvo. Felt terrible. 5km.

Striders 10KM

I wasnt too sure what to expect from this race, so started off conservatively goinf through 1km in 3.23. At that point things did not look good. My legs were heavy and i had no energy. I continued running until 5km and decided to pull the pin. I think a bit over 17min. Pretty disappointed, but cant dwell on it as I have to push on to the canberra marathon in 6 weeks. I think a combination of months of hard training and a touch of a cold over the last few days were the reason for the poor performance. 7km

Thursday Easy

Decided id have an easy one today. Dont think it will hurt. 10km 48min.
Planning not to run at all tomorrow. I have had some hard weeks, so figure Ill freshen up a bit for my first race since october (striders 10km on saturday). Im not too sure how i will go. Just aiming to take it out at a comfortable pace and see what happens at half way.

Wednedsay Med/Long Run

Uneventful run today. Ran down to rotary track and back. Felt better on the way back. The legs were a bit tired at the end. 20km 1hr29min

Tuesday Intervals

Headed down to tunks park for my 4 minute intervals. Perfect weather (for the beach). A bit too hot for an interval session, but there was a nice breeze. Did 1 warm up interval then the session went 3.49, 3.48, 3.47, 3.49, 3.50, 3.46, 3.48, 3.42. Another good one. Really pushed it. Particularly on the last one. I think its about time I tested myself in a race, so will run the sydney striders 10km race at north head this saturday. 15km.

KM Update

November 562km (wkly ave 127km)
December 692km (wkly ave 157km)
January 627km (wkly ave 142km)
February to date 531km (wkly ave 149km)

Monday run to/from work

The legs were not happy this morning. Very sore and tired and it was a struggle to work. I didnt use the watch and took it easy. Feel a cold coming on also. 14km
Felt quite good on the way home. The legs were still a bit sore, but the running felt easy. I didnt push the pace, but it still felt quite fast. I think i must be getting fit. 14km 57.33

Sunday Long Run

Nice and cool this morning at 6.30am for the session. Met Tom H at nolans reserve and headed off on his 10km loop course down to shelley beach. Was a good pace from the word go. The garmin was playing up at times this morning but the splits it gave were first 10km 39.13, second 10km 38.41, Tom headed off at this stage third 10km 39.41 and the final 6km 24.20. Happy with the session. It was good running with tom for the first 20km and I felt pretty good up until 30km. 36km 2.21.55 (7 weeks to canberra marathon)

Easy Saturday

Headed out this morning for an easy run around the streets with scribble. Felt tired, but the legs were ok. 9km 45min

Friday run to/from work

Seemed very warm this morning. After my shower at work I got dressed and was still sweating profusely. So i had to get undressed and hop back in for a cold shower. The legs felt ok, a bit tired but didnt push the pace. 14km 59.30
Still pretty warm for the run home. Started out at a fast pace and was struggling by about half way. I was stuffed by the finish. 14km 56.51

Thursday Intervals

Did the same interval session as the last few thursdays. 1 Warm up circuit, then 5 at pace with 2 min recovery. Times went 6.21, 6.18, 6.25, (wore joggers for 3rd rep) 6.20, 6.16. Another good session. It seems to get quicker each time I do this session. Either im getting quicker, or I was bludging in the past. 16km.

Wednedsay Med/Long Run

Headed out at 11.30am. Felt pretty lethargic for the first 30min. Ran down to rotary athletic track and basically turned around and ran back. Did feel better on the way back, with some cloud cover and a nice breeze. It was quite enjoyable and not hard work. 20km 1hr28min.

Tuesday Intervals

Headed down to tunks park for some 4 min intervals. Did one warm up interval. Then the session went 3.52, 3.51, 3.52, 3.51, 3.53, 3.53, 3.52, 3.48. With 1 min recovery. Was hard work. The legs were still sore and there was a tough head wind for the back end of each rep. Was to have a light shower for the last 20 min. 15km

Monday run to/from work

Legs were sore this morning fom yesterdays long run. Took it nice and easy so it felt reasonable. It was good to have a bit of rain towards the end. Didnt use the watch. 14km
Felt a bit better on the way home. Didnt push the pace. 14km 58.31

Sunday Long Run

Out the door at 6.35am. Headed down to my nolans 8km loop run for the third sunday in a row. Getting a bit sick of it, but it lets me judge what sort of form im in. Felt ok to start. Went through 10km in 41.17. The next 10 was a bit of struggle in 41.55. Tried to lift the pace a bit after 25km. The third 10km was 40.40 and the final 5km was 20.12. Happy with the session. I was struggling mid way through, but felt quite good in the third 10km. 35km 2.24.03

Easy Saturday

Easy morning run around the dam bush with scribble. Didnt feel great, but didnt feel too bad. 9km 44min

Friday run to/from work

Quite a few aches and pains in the legs this morning. Nothing in particular just sort of sore all over. Looking forward to an easy day tomorrow. 14km 58.58
Felt good on the way home and after the spit bridge was suprised at a pretty quick time so decided to push home. 14km 56.13.

Thursday Intervals

Did the same session as last thursday. 1 warm up loop, then 5 x loop with 2 min recovery. the times went 6.23, 6.29, 6.25, 6.22, 6.19. Legs felt great. Best they have for ages. The speed is coming back. 16km

Wednesday med/long run

Headed out this morning around home up to north head and home again. Thought I would feel better than i did. Struggled quite a bit. Sore legs and no energy. 1hr31min 20km

Tuesday Intervals

Headed down to tunks park at lunch time for an interval session. Did one loop as a warm up then 8 x 4 minute loop. Times went 3.52, 3.51, 3.51, 3.52, 3.51, (then had to change into joggers. bloody blisters)3.54, 3.53, 3.52. Tough session and was pretty hot. 15km

Monday run to/from work

Usual run to work. Didnt use a watch. Just took it very comfortable. Although it wasnt very comfortable as legs were very sore. 14km
Legs still sore for the run home, so I didnt push the pace and did feel pretty good. 14km 59.17

Sunday Long Run

Headed out to my nolans reserve 8km loop track at 6.35am. Was nice and cool. Legs were still heavy, but not as bad as yesterday arvo. Wasnt sure what I had in me this morning so planned to knock out 4 laps. Tried to hold onto around 4.12 pace. Went through the first 10km in 41.10. But was not feeling great at that stage. Did the next 10km in 44.20 and the legs felt like lead. I was really struggling for motivation now and wanted to walk home. Continued on, just thinking about each km at a time. Next 10km in 45.10. I tried to lift a little for the next 3 km to the finish, I think I ran those at about 4.10 pace. 33km 2hr22min. It was a struggle of a session. I need at least 35km next week

Easy Saturday

Did a yoga session in the morning. In the arvo went for a 45 min easy run around the streets. Felt absolutely terrible. Legs were heavy and sore and I had no energy. 9km

Friday run to/from work

Usual run to work. Legs felt pretty heavy. Its been a solid week. 14km. 59.41
Legs were sore for the run home. Looking forward to an easy saturday. 14km 57.54

Thursday Intervals

Out at lunchtime for the same session as tuesday. Too lazy to think of something different to do. Had a one lap warm up, followed by 5 loops at pace with 2 min recovery. Did the first and last in my fast shoes. Wore my joggers for 2, 3 &4 due to blisters. The times went. 6.35, 6.35, 6.34, 6.34, 6.23. Put it all in for the last one. Another quality session. made it back to work 30 seconds before the thunder storm. 16km.

Wednesday med/long run

Headed out at 11.30am. Pretty hot and sunny and humid. Legs were soar form the last few days, but not too bad. Ran along the foot paths and bush tracks down to rotary track. Turned around and ran home. Reasonable session. 1hr31min 20km

Tuesday Intervals

All the rain meant tunks park wasnt an option for todays session. So decided on using a bike track neaby at willoughby. Legs were soar on the run down there, but improved after a warm up. The track is a loop circuit, so i did one circuit warm up to check it out. 8.56, very easy. Then each rep went 6.39, 6.40, 6.43, 6.38 and 6.36. Each with 2 min recovery. Was struggling and held it together pretty well, so i am happy with the session. A couple more week and i might be ready for some racing. 16km. Very bloody humid again

Monday run to/from work

Usual journey to work. Wasnt expecting too much after yesterday, but suprisingly the legs felt fine. A little bit sluggish towards the end, but not too bad. 14km 1hr14sec
Great wheather for the run home. Coolish and pooring with rain. Felt good without pushing too hard. 14km 57.51

Sunday Long Run

Had plans this morning to run up over 35 km. I was out the door at 6.20am and headed down to Nolans reserve with the intention of 4 loops of my 8km track and then see what i had left. At the end of my first loop my blister from last week was giving me problems, so i went home and changed into my old shoes again. I was already leefing tired at this stage and it was only 9 km in. Not a good sign. Went through 10km in 41.54. At the end of lap 2 I was ready to pull the pin, but soon after a second wind momentarily appeared. Through 20km in around 1hr25 something (from memory). From here on it was a major struggle and i was just trying to hang on as long as possible. Telling myself at least its time on my feet. Ended the run shuffling along to 30 km in 2hrs 10min. Nothing near what i was looking for, but i did stick it out for a lot longer than i wanted to. Im hoping the humidity played a part. Here is the 8km loop
http://www.gmap-pedometer.com/?r=1144652

No run saturday

Did a yoga session in the morning and had planned short speed session in the arvo, but it didnt eventuate.

Friday med-long

Headed out in the rain at lunchtime. It was quite pleasant to run in, alot better than yesterday. Legs felt pretty good. Ran along the footpaths to lane cove. Most of it was pretty boring. 1hr30min. 20km

Thursday Crap

Not much to report on the running front for the day. Pulled the pin 20min into my lunchtime session and then did the same thing after work. A combination of niggling injuries, lack of motivation and terrible humidity. 7km

Surfin

Here is a picture of the big fella catchin some wave on the aust. day long weekend

Wednesday

We had an appointment at the hospital this morning (gabby is pregnant with #2). So no running to/from work today, so the plan was get out the door at 6.30am for a 2hr session. I was out the door at 6.33am, but from the first step the bloody blister from yesterday was killing me (f###kn soft i know). So limped around for 20min and went home. 37min 7km
After work tried another session. Wore my older shoes and had no blister problems. Decided on some loops of the dam road. Each loop is 3.75km, so planned on at least 4 loops. Times were 15.50, 15.54, 15.51 and 15.46. Legs felt ordinary, breathing was fine. 1hr3min 15km.

Tuesday Intervals

Lunchtime session at tunks park. Pretty hot and humid, but legs felt good after an easy day yesterday. Same session as last week. But i decided to time each repartition. Pretty consistent, 3.53, 3.53, 3.53, 3.54, 3.52, 3.52, 3.53, 3.50. With 1 min recovery. Easily the best speed session ive done for months. I think things might be starting to come together. But ive got a nasty blood blister on my left ankle. 14km

Monday Recovery Run

Back home this arvo. Headed out for an easy 10km. Felt pretty ordinary. 48min

Sunday Long Run

Headed out for the same long run as last time i was here. But I was to run 10min longer before turning around. Nice and cool at the start. 6.45am. Felt ok, but not great. Turned around at a tick over 1hr15min and tried to keep the pace steady up until the last 30min, where i tried to lift the tempo. Was struggling a bit at the end and was pretty thirsty. Happy with the session. Though was feeling it in the right hamstring for most of the way. 2hr28min. 34km
Took scribble for a leisurely bush run in the arvo. 31min 6km.

Saturday Easy Session

No running in the morning. Took the kayak for a leisurely hour paddle.
In the arvo headed to the trails. Ran easy/moderately for 17min. Then did one loop of my circuit from the christmas break, pretty close to flat chat. Felt sluggish to start but started to move towards the end. Did the loop in 8.26. I think its around 20 sec quicker than last time. 17 min run back home. 45min. 10km

Friday Bush Run

Im heading to my place down south at lunchtime today, so I drove to work at 5.30am to get in a session before work. Headed to my usual bush track and felt quite tired to start. By about 30min I was extremely hungry and i guess thats why i had no energy. Turned around at 34 min and back to work in 1hr9min. 16km
In the afternoon took scribble for a run through the trails down south. Nice and easy. 1hr 13km.

Thursday Tempo

Out at lunchtime today. Quite hot again and i wasnt sure what i was going to do. So headed down to tunks park for a tempo session. Had the usual warm up, then started a tempo run, trying to increase the pace as I went. I was really struggling at 30 min, so finished after that lap at 35 minutes. Had 3 minute recovery then decided on 3 more 4 minute efforts with 1 minute recovery. Picked up the pace on these and felt good. In the end a pretty good session. 18km

KM Update

Update of kilometers since I started recording my training log

November 562km (wkly ave 127km)
December 692km (wkly ave 157km)
January to date 477km (wkly ave 146km)

Wednesday to/from work

Once again cooler temperatures this morning and the legs felt reasonable from the word go. Comfortable pace. 59.54. 14km
Felt pretty good on the way home. I think Im getting used to the higher mileage. 58.12. 14km

Tuesday Intervals

Headed down to tunks park for the same interval session as last thursday. 8 x 4min, 1 min recovery. Pretty cool again and legs felt good after an easy day yesterday. Ankle was soar but improved as the session wore on. Solid session all up. Each repetition was about 5 seconds quicker than last thursday. 14km

Monday Recovery Run

Headed out at 11.45am. Nice and cool. Kept the pace nice and easy. Felt a bit heavy, but the easy pace made it a comfortable session. Just what the doctor ordered. 1hr15min. 15km.

Sunday Long Run

Out the door at 7.30am. About an hour later than id hoped for. Started out with a loop on the dam road and felt terrible. When I went back passed home I had thoughts of going back to bed and running in the arvo. It was very humid and my legs couldnt get moving. I continued on, around district park, queensie lagoon over the bridge, down to shelly beach, through st pats college, north head (couple of loops). Then sort of home to pick up scribble for the last 15 minutes. I did improve after about 25minutes, but it was a pretty tough run and i didnt particularly enjoy myself. After about 1hr 45min I did struggle somewhat. 2hr30min. 33km

Saturday cross training

No running on land today. I did a yoga session at home in the morning and deep water running session up at the dam in the afternoon. Legs felt great in the water. 31min 8km

Friday run to/from work

Ran this morning without the watch, the pace was a bit slower than usual. The weather was cooler and the legs felt ok, but i just couldnt be bothered getting much beyond a jog. Looking forward to an easy day tomorrow. 14km
The run home felt quite good. Plenty in the tank. 58.46. 14km

Thursday Intervals

Was a bit cooler than usual today, but still worked up a desent sweat. Headed down to tunks park for 10 x 3min around the oval, but they were filming some hollywood movie so thought id better give em some space. Moved my session down the other end. Had a stretch, then did a warm up circuit. Then started the session and realised after the first interval that one lap took 4 minutes at a solid pace. So my session became 8 x 4min, 1 min recovery. The legs felt good, ubt the ankle was its usual self. Every interval was within about 5 seconds, so i hung on well in the last few. Good session. 14km

Wednesday bush run

Headed off at 11.40am for the usual wednesday bush run. Was bloody hot again, close to 30 degrees. Felt pretty good on the way out. Headed back at 46min and struggled on the way home. Quite a bit of shuffling up the hills. 1hr33min 20km

Tuesday run to/from work

Usual run to work. Didnt feel great, but didnt fell terrible either. I will try and open it up a bit on the way home this arvo. 59.58 14km
The legs struggled to get moving early on the run home. The speed isnt there at the moment. By about half way the legs had started to loosen up a bit and were moving better. It ended up being a pretty good session in warm conditions and a i had more in the tank. 55.39. 14km

Monday Recovery Run

At lunchtime today it appeared the legs were in no mood for anything faster than a jog, so took it easy running around tunks park and some trails. A bit cooler today and felt quite good at the end. The plan is to have a reasonably hard tempo hit out tomorrow running home from work. 1hr4min 14km.

Sunday Pain

I was ready to get out the door at 7.00am this morning, but i could hear william was awake, so i thought id better say hello. I didnt end up leaving the house until 9.45am and it was already bloody hot. I decided id better take as much shelter as possible so i headed for the bush. Started off through the bush around the dam, across wakehurst parkway, warringah road and continued though the bush to garigal national park and turned around at 1hr15min. Up until now id felt reasonable, but realised the legs were starting to get heavy and my shoes were sopping wet with sweat. After about 1hr45min i felt terrible all i wanted to do was have a lie down in the shade, but there was some nasty hills coming up and no shade. So i pushed on, had to walk a couple of times, but struggled home and the last 15min is mainly down hill, so that helped. Was home in 2hr35min. 33km.

Saturday Cross Training

No running on land today. Had a yoga session at home in the morning. I should really do this at least once a week. Then in the arvo headed up to the dam for a deep water running session. I should also try and do this once a week. Bloody boring, but it great to have the legs ticking over 100% pain free. 31min session guessing equates to 8km.

Pulled the pin

Headed sown to tunks park at around 11.45am for a tempo session. Had a stretch and started my first 15 min my legs felt ok, but my ankle was hurting more than usual and i had no energy so decided a needed a break. I will take tomorrow off as well and see how things are on sunday. 8km

Thursday to/from work

I dont think ive ever winged so much about the heat before, but bloody hell its been hard to run in it of late. Once again it was a struggle this morning. Woke up with no energy this morning and headed off at the usual pace, but after 24 min stopped the watch and just eased off the pace. This didnt seem to help much as the whole journey was a struggle. Not much fun at all. It seemed like i was running for about 2 hours. 14km
Once again hot conditions for the run home. Was struggling, but still thought I was moving ok. Until I stopped the watch at 59.17. Looking forward to an east day on saturday. 14km.

Wednesday bush run

Headed out at 11.30pm for todays run. Felt good to start with but started to heat up after about 30 min. Continued till 46min then turned around and ran back. Managed to hold it together but was struggling on the last few hills. I havnt stopped drinking since. 1hr31min. 20km

Photos from new years break

Tuesday morning to/from work

Usual journey to work this morning. Nothing too exciting, felt pretty comfortable and was suprised at the relatively slow time of 1hr35sec. 14km
Run home felt comfortable also, although had some stomach issues. 57.39 14km

Monday Intervals

Lunchtime session at tunks park today. Bloody hot and painful. Ankle was sore and legs were heavy. Usual warm up then struggled through 9 x 3 min with 1 min recovery. Felt very ordinary. I guess it was a combination of all of the above. 14km

Sunday Long Run

I was out the door at 7.00am. Decided on the same course of a few weeks ago over to dee why then west to cromer and around narrabeen lagoon and then return. My legs felt very heavy for just about the whole way, but did improve after the first half hour. Turned around at 1hr5min not quite as far as last time i did this run. My knee started to play up at 1hr 54min. But didnt efeect me too much. Stuffed at the finish. 30km
It was williams first birthday party in the avro (riding his new motor bike below).So no arvo run today. The legs are sore this morning

Saturday Recovery

Two easy runs today. In the morning 43min around the streets with scribble. 9km
In the arvo 33min down the park with scribble. 6km

Friday Hills

Drove back to sydney friday morning and headed into work for a couple of hours.
In the arvo decided on some hill repetition's in the bush around the dam. Ran for 24 min as my warm up then 8 x hills. first one was 1.49, then the rest were around 1.55 with around 2 min jog back down recovery. Then 23 min run home recovery. 17km

Thrusday Medium Long Run

Explored some new areas in the morning and felt pretty ordinary. Probably my most boring run whilst down here. 1hr30min 20km.
My final trail run down here with scribble still struggling and looking forward to having the morning off tomorrow. 50min 10km

Wednesday Intervals

In the morning took scribble for an hour trail run. It ended up taking longer than that as he disappeared chasing kangaroos. I eventualy followed his barking to find him stuck in the river unable to climb out of a steep embankment. 13km
Another interval session as per monday. But this time no warm up circuit and 4 x circuit. Had tumble in my warm up run, but luckily no injuries and just some bark of the leg. The session went 8.50, 8.49, 8.56, 8.46. Felt great for the first one and really held back. Pushed the second one and started to tire. The third was a struggle and then pushed hard on the last. Was stuffed afterwoods and really stuggled to run home. 18km

New Years Day

Struggle with a bit of a hangover tuesday morning, so didnt run till the arvo. I drove to vincentia and ran out and back along the white sands walk from collingwood beach to hyams beach and back. Was a good discovery, although felt pretty crap. 1hr2min 13km.

Monday Intervals

Monday morning took scribble for an easy 13km through the trails
In the arvo decided on some long intervals. I had mapped out a curcuit on friday which i used for the fartlek session. I was going to do 4 x circuits with 3min recovery, but by the time i ran there, did a warmup circuit to make sure where i was going I was already starting to feel tired. So settled on 3 x circuits. Times went 8.57, 8.56 and 8.47. Went pretty hard on the last one, but felt ok. I then took a wrong turn going home which addded another 10 min to my recovery. Th whole session took nearly 1hr 30 min. 18km

Sunday Long Run

Took to the roads this morning at 5.30am. Ran past Basin View, Sanctuary Point and to Erowal Bay when I turned around at 1hr5min and ran home. Felt comfortable most of the way and could easily have continued but we were having breakfast at washerwoman beach at bendalong so I couldnt keep the tribe waiting any longer. 2hr8min 31km
Took scribble for an easy 30min in the arvo 6km

Saturday Trail Runs

Headed to the bush tracks with scribble for a morning and arvo run. An hour each session nothing too hard. Was pretty hot in the arvo, so the swim in the river after was nice. 2 x 14km

Friday Fartlek

Headed into work first thing for a couple of hours. Then back home to pick up scribble and the cat for the drive down to our holiday house in jervis bay. Gabby and william headed down in the morning.
Hit the trails for a fartek session at about 4.30pm. 20 min warm up then a session of around 35 min alternating the time of efforts and recovery. Was a pretty good pace I think, with a hard 9 min effort to finish. 20 min recovery. 18km.