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