Running Again.....

I had Thursday and Friday off again due to injury.

25 February 2006

5K Challenge. The ankle felt okay, but I decided to not to run. Instead I took upon the role of Starter and Photographer. I must say I really hate being sidelined, and always feels more like the 'sin bin".

Spent the afternoon with Blue Dog washing out plastic drums to be used for the water stops for the "The Orchard" run. Once it cooled down I slid on an ankle guard to go for a run. I suggested 40 mins, Blue Dog raised his eyebrows and said 20 min will do. I must say I couldn't wait to get home, I didn't know if it was the foot or the bloody ankle guard that felt like it was cutting off all circulation.

26 February 2006

The Orchard Run. Got out of bed at the 3am to get ready and drove to the Central Coast to meet The King. Arrived at Palmdale at roughly 6am to fill the water and then drove the course with The King and Blue Dog and placed water out on the course.

I was planning on power walking for one hour, but I decided to run and see how the ankle held up. I ran to the first drink station which was at the 6.5km mark and turned around. Finished the run with no problems, no swelling etc. I am very happy. Bring on 6 Foot.

Update on the Ankle

21 January 2006

Rest day.

22 January 2006

I woke up this morning with a really swollen right foot, so I had the day off work to force myself to keep off it. I ended up going to see the Doctor, just to be on the safe side. After a thorough examination he was happy to say it was only tissue damage, prescribed "RICE" treatment and believes I should be fine by Saturday. I am walking on it with no problems, including using stairs. It just looks worse then it is.

Six Foot Track

Arrived at Katoomba Emergency Services Centre to meet Professor, Truckie and Eagle, which is about 1.5kms for the start. It was dark when we left, so we thought by the time we walked the start there would be a little more daylight. This didn't happen. Blue Dog suggested we get started and take it easy down Nelly's Glen. Blue Dog then suggested I lead us down the stairs on the belief my eyesight was better than most. Happy to report we got down the stairs safely but slowly.

It was perfect running conditions, although it was a little humid. I can happily say I ran more of the track this time, which indicated the training has been progressing well. I felt alot stronger physically and ran a few more hills.

One little drama, in the last kilometre I rolled my ankle. It was too bad, so I slowing jogged to the finish. BTW I need to remember to turn left when you get to the car park on the day. I am happy to report I finished in 6.48 (running time) and a total time of (7.25) with breaks and a chat. I am now feeling confident once I lose the 5kg due to the camel back I will reach the finish within the 7 hours.

Where did the week go......

10 February 2006

Headed to the gym and completed 10km on the treadmill with an average pace of 5.13/km. I didn't feel too bad considering, and deliberately pushed myself a little harder, needing to step outside comfort zone. a

Strength exercises:

3 x glute (15 reps)
3 x chest press (15 reps)
3 x back row (15 reps)
3 x leg press (15 reps)
ab machine 4 sets of 50

11 February 2006

My first sleep in for ages. Blue Dog and I decided on a leisurely walk and had a beautiful breakfast on the beach. Total distance of 4km.

Headed to the gym in the afternoon for a session in the steam and couple of laps.

12 February 2006


Sydney Striders Equaliser. I had an absolute shocker. The only positive thing I can say is I ran the down hills well. I am usually very timid on the down hills. I was hoping on last years time of 1:25:51 but I ran 1:26:55. At least the pattern is consistent. Had planned on running 4km at the end to get a total of 20km at the end, but that didn't happen.

Spent the rest of the afternoon relaxing at our friends place in their spa and pool. It's a tough life.

13 February 2006

Abolsolutely nothing, and it felt good.

14 February 2006

While everybody else was celebrating a romantic St Valentine's Day, Blue Dog and I stuck to the plan and completed a Mona's session. I did a 3km warm up then got stuck into it. I always have to mentally prepare for a Mona's session, gee they hurt. I didn't do too bad considering my current form. Finished with a 2km warm down. Total distance: 9km

15 February 2006

MTG. The plan was 20km, but I decided on 10km which felt pretty good, at an average pace of 5.37/km which includes having to stop and give assistance to one of my running buddies who had a nasty fall.

16 February 2006

I headed over to the track for the 3000m. After discussing pacing with Blue Dog during the day I though 4.45/km would be very nice. To my surprise if finished in 14.14 with an average pace of 4.41/km with the following splits.

4.46
4.39
4.40

Sorry I was pretty happy.

Total kms: 6km.

I think I need to increase the warm-up and cool-down.

17 & 18 February 2006

Rest days or mini taper if you like. I am running 6 Foot again on Monday, 20 February 2006 so I would like to freshen the legs up.

19 February 2006

Decided a sleep in would be nice and to run locally. Blue Dog suggested a Mona's session as he believed we would recover well for tomorrow. I ran a 3km warm up and was bloody hot, I knew this was going to be tough. I felt quite dizzy through the session and achieved my goal of finishing. It was my second worst effort I have recorded. I then stuck my head under a nice cool tap, and stood in the shade to cool down a little. I decided to walk home as my cool down.

Total session: 6.82kms

I will now rest for the afternoon and enjoy tomorrow's adventure.

Change of Focus

6 February 2006

Rest Day. After stressful and long day at work I even gave my usual swim a miss.

7 February 2006

Another long day at work so I decided it was probably safer to run on the treadmill than the park. When I arrived the gym was packed, not one piece of cardio equipment available. I decided to do my usual glute, abductor and adductor exercises first. Bingo, a treadmill became available.

I did a total of 9.5km which included warm and the following reps;
1 x 4.50
1 x 4.42
1 x 4.50
1 x 4.50
1 x 4.35

This was followed with crunches and stretching.

8 February 2006

20km with the MTG. Felt pretty good troughout the run. Kept at an average pace of 5.30/km. I ran without my fuel belt, as I have get use to not having water accessible. Finished pretty strong with nice sprint finish with Bec at the end. Legs felt pretty good.

9 February 2006

In my quest to regain some lost speed I ran my first 5000m race on the track. I finished 24.56 which is 1.06 off my PB, but I was happy given I have done no speedwork and ran this on the back of a 20km run the day before. I got a little confused with my lap count and thought I was on my last lap, only to find out I had another lap to go. Luckily the guy behind me called out. I then I had to try and maintain my big finish for 800m rather than 400m.

Ran into a bit of head wind for 50% of the track.

I am guilty of no cool down and a very limited warm up.

Total distance: 6km.

Where did the week go.......

1 February 2006

Headed over to the Bay to run with the MTG for the "Super Set". Within the first 2km I realised it was going to be one of those runs I can put down as completed rather than quality. Half way throught the run, I recalled the hill session I had completed the day before and keeping up with Blue Dog always keeps me honest.

I pulled the pin on the 2 x 400. Total Workout: 13.7km

2 & 3 February 2006

Complete rest days in an attempt to freshen up a little.

4 February 2006

Sydney Striders 10km Race 1: Lane Cove

I had a PW 52:15. I have neglected my speed work over the past couple of months which really showed on the day. The legs were okay, but I couldn't find that next gear.

Total distance: 11.5km (including warm-up)

5 February 2006

Due to a late night and Blue Dog's work commitments we ventured over to the national park for our long run. We ran just over 31 kilometres in 3:14. I was really happy with that given that we had our were carrying extra weight with our hydration packs. I had a fall, but not too much damage, a couple of scratches on the knees and a sore shoulder.

I pushed it harder than usual for my long run.

Total Weekly ks: 64.8
Total Month: 64.8
Total Year: 372.4