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.