Sub 37min 10k

Ok I did it! Ran the trotters 10k flat in 36:50. Average 3:41 a km. Knew I could do it.
Some of the km splits
1st k: 3:39 - felt darn good, coming 5th
2nd k: 3:38 - Muscles feeling good, starting to sweat, coming 3rd
3rd k: 3:42 - Feel ok but am wondering if I can hold on, have some hills just ahead
4th k: 3:47 - Gone up a slight hill & am still feeling good, just know I need to back off slightly
5th & 6th k: - Missed the splits on these two k's. On my way back, still coming 3rd
7th k: - 3:45 - Really feeling buggered but know I can hold this pace. I tell my self. Only 3k's to go
8th k: - 3:52 - 2k to go, I look behind & no sight of any other runner....slow down just a fraction. Still coming 3rd. Legs tired & can feel the brain shaking in my head on every step!
9th & 10th k:-Missed the split at 9k but did the last 2k in 7:21
Finished the race in 36:50 & came 3rd overall.

I did a 2k warmup & a 3K warmdown so 15k in total ran for today.

Now all day I've had some pain in my right shin.
Looked up the muscle & it's called extensor digitorum longus. Found some trigger points in there. Also glutes have some trigger points. Have spent quite a bit of time on the foam roller.

Today I ate
1 slice of toast with honey & cup coffee before run
2 slices toast with honey for b'fast
2 steak s'wich for lunch. & 2 glasses of coke. S'wich was home made not from a takeaway
Apple & walnut scroll from bakers delight for snack
Large bowl pasta with tomato based sauce for dinner & 2 glasses of coke

Drank 1.5lt of water for the day. Will drink another 500ml before I go to bed.

Well I'm hoping the leg will be all good.
Am going in the Bay race in Sydney tomorrow. It's 7k, will also do my long run when I get back to the central coast.

New shoes:)

Had a great day!

Total km ran today was 19.5k
Total km 62.5km so far for the week. Have around 53km to run before the weeks finished

Went for 2 runs & did a cycle.
First run was at 7:25am & I ran 9.5k easy from the gym to east gosford via wells st & back along the entrance rd. Could feel my right shin a a bit tight but other than that felt fantastic.
Second run was the trotters flat 10k which I'm running tomorrow. Did that run around 3:35pm.
Ran quite slow & easy on both those runs. No real muscle soreness.
Was really happy with both runs.
At 5:30pm I did a cycle for 1hr. I was really tired in that. Just wanted to shut my eyes so I did. But even though I was tired I felt quite good:)

Bought some new shoes today. Asics DS Trainers. Did my second run in them. They feel awesome!

Tomorrow I'll do the 10k time trial with the trotters. My goal is sub 37min. Can I do it? OF COURSE!

Sunday am going to do the bay run in Sydney. 7k race. Will also do my long run that day.

That race I did in the hunter wine gardens last Sunday, I came 5th overall & 1st in my age group. There were almost 200 people in the race.
You can check the results from this website. www.huntervalleymarathon.net It was the 10k

Today a scoffed down 4 weetbix for b'fast plus a cup of coffee
Lunch was a fruit salad
Arvo snack had a snickers bar, an apple & an orange juice
Dinner was sweet & sour tuna with rice & 2 glasses of coke
Late snack was 2 slices of organic sourdough toast with organic strawberry jam

Drank 4lt of water. 1.5lt was drank in the cycle class

Have a sensational weekend:)

Feeling goooood!

Felt great today, shoulder bit sore from massage but legs were great:)

Now today was busy, busy, busy............I did run the hills though.
Did the skillion. Now those of you who know the skillion you know thats it's not a walk in the park. I ran that thing 5 times up and zig zaged on my way down.
Started run at that park next to the central coast information centre. (you know the one next to the fire station) anyway I ran easy to the skillion then thought...ok lets do this thing!
splits up the stupid hill were
50:75...thats 50 seconds & 75ooth of a second...(WOW! that was pretty hard!)
48:47......(huff,huff,huff)
46:76.....(why on earth am I doing this??? Oh yeah...I'm training for a marathon with hills)
45:72.......(I can do this, I can do this, I can do this......quads are killing!)
44:33.........(arrrrrhhhhhh get up the top, get up the top, get up the top....arrrrggggh the PAIN!)
After the last run up I thought bugger this I'm gonna look at the view. If there was no railing I reckon I would've fallen over the edge I was that stuffed!

But I DID IT! happy, happy, joy, joy!
Next time I'll do 10 repeats not 5.

Had to go do a couple of massages straight after that, so back to do a bit of work.
Been going from 6am to 3pm with a 15min break. Then I ran, then work from 4:30pm to 7pm.

Who out there would've said I DON'T HAVE TIME????

Total run was 9.5k. Bit short but I was short on time. Ran for 45min 26sec in total.

Now what did I eat?
b'fast ; 6 weetbix & cup coffee
Morning snack was 2 blueberry muffins.
Lunch was yoghurt (full cream) & handful of almonds
After run had 2 apples, 1 kiwi fruit,
Dinner had beef stirfry with rice. Just threw a heap of different sauces in the stirfry
Drank almost 3lt of water.

Hope you all had a magic day & tomorrow being a friday, it's the start of the weekend! YAY!

painful massage!

Was tired this morning but felt ok.
Ran 14.5k slowly.
Ran from ocean view to the haven where I did 6 laps then ran the trotters 10k flat time trial.
Not much went through my mind. Think I was still asleep! Just plodded along putting 1 foot in front of the other until I finished.

A couple of hours later I got a massage. Now alot went through my mind in this. A few swear words came out of my mouth as well. Got my shoulder done which let me tell you was no fun party!

Thats pretty much my day. Will have an early night.

Have a BIG day tomorrow. Will go for a run in the arvo.
Will see how my hamsrting feels but want to run hills

Food:
B'fast 3 slices toast with honey & a bowl of yoghurt plus 1 cup coffee
Lunch was tuna sandwich
snack was 3 date scones from bakers delight
Dinner was a couple of toasted cheese sandwich's.
Drank 2 glasses of coke
Water for the day had 1.5lt. Should've had more though.

Hope everyone had a great day & reached your goals:)

Crazy stuff...am I normal?

A really hard run today! Felt tired, had energy was just tired. Finished work late yesterday.
Think I was tired from the strength workout yesterday. I always feel sore muscles 2 days after doing weights so tomorrow will be interesting.
Went for 2 runs. First one was just after 8am. Just ran for 15min then ran back. Went around 6k from the gym along the entrance rd towards gosford then turned around & ran back.

With the second run I was bloody tired & just wanted to sit in a coffee shop & relax, but I said I'm going to do this so off I went. I had to keep telling myself I can do this!. Second run at 1:15pm & 14k. The gym along the entrance rd to ocean view dr to terrigal dr then back. Now this was one hell of a hard workout. I did a 10min warmup then I was in hell!
Did 1min hard, 1min easy, 2min hard, 1min easy, 3min hard, 1min easy, 4min hard, 1min easy, 5min hard, 1min easy, 6min hard, 1min easy, 7min hard. After that I was sooooo buggered I somehow managed to slowly run back to the gym.
Did that 14k in just over 1:02.
Could feel a niggle in my left hamstring after the 7min hard.

Had an hour to recover before my next client, so I grabed the foam roller & collapsed on the floor. Got the roller into my hamstring & 20min I wandered up to Erina fair to get food & a coffee.
It took 2hours after the run until I started to feel normal.

For food I had 3 slices of toast with honey & cup coffee.
After the first run, well 80min after I had 2 cheese & bacon rolls.
After the second run I went to bakers delight & got 3 cape fruit & nut rolls, also had 1 can coke then 2hrs later was craving sugar so got a pkt of snakes.
On my way home from work around 8:30pm I had a banana & an apple
Dinner was some filo pastry filled with ricotta cheese & sun dried tomatoes.

This is going to be a hard week. Always is the second week.

Well today is complete & ran 20k in total.
I'm looking at the bed as it's calling my name!
Will get up around 6am & be running around 6:15am for an easy run.
Where? Will just put the shoes on & see where I end up:)

another rest day

These pic's are from the 10k race yesterday




A busy day today & being a Monday that means no running.
Woke up with tired legs but as the day went on they were feeling good.

I did a strength workout for around 25min in the afternoon doing all sorts of squats, lunges, balance work with the swissball. Had no plan just did a bit of this & a bit of that. Got on the cable machine trying to kneel on the swissball doing punching action with the cable. Kept falling off & getting frustrated!
Did the workout around 4:30pm & it was bloody hot in there! So many people using the gym of late.

So thats my exercise day.

Eating for the day

B'fast 3 slices of toast with jam & 1 cup coffee
Lunch was some more toast & 2 date scones
Had some yoghurt & an apple a few hours later & dinner has 2 organic beef burgers with cheese.
Drank 1.5lt of water.

Tomorrow is another speed work session

Race & long run day!

Well what a day! A 10k race planned that gets under way at 9am. Now when I do a race I need to eat 3hrs before hand, so I was up just before 6ish.
Felt good whenI woke up but right glute was a bit tight. Think from all the driving yesterday. After almost getting lost on my way there I found the place (hunter valley gardens) just before 8am. Started warming up just after 8:30 & did around 2k in the warm up.
Was feeling pretty good now & looking forward to getting the race underway. I read the info for the course & it said it was rather flat.
The race got off on time & I took it easy at the start just hanging back. There were twist & turns everywhere for the 1st km. We been running for around 4 1/2 min & I realised there wasn't going to be any km markings so I wasn't sure how fast I was going. There were about 8 other runners in front of me & 3 of them were quite easy to pass. I was coming 5th & could here this guy just behind me.
After 8min the hills started & here I am thinking this would be a flat run.......yeah right! They LIED! I got to the turn around in 19:48. I was feeling tired, heavy & down right stuffed! Just said to myself "get your ass into gear & finish this bloody thing!"
Finally got to the finish in 6th place overall with a time by my watch in 36:59. There were around 150 people in the race. Think I came 1st or 2nd for my age group.

After a quick stretch & change of shoes I headed out for my long run. Somehow I got caught up with the marathon runners doing their 2nd lap. I decided to run with em & do the 2nd half of the marathon course. I saw this guy I've seen at the trotters (Colin) so I ran with him & pushed him along to the end. The hills in the marathon & 1/2 marathon were massive!...This was one hell of a hard course!
So a 10k race with a 2k warmup followed by a 21k run...well the 21k was really 19.5k. So 31.5k run in total.
Muscles felt great!!!!!

After a bit of relaxing looking at the shops in the valley...they have some pretty cool shops there & I found this great chocolate shop! What do I do? I buy FUDGE!!! I love fudge...luv it, luv it, loovvve it:)

Now after all that exercise I drive to the gym & do the cycle class. Felt good in that too.
Must be getting my fitness back. Think I'm about 80%
Got on the foam roller for 15min befor the class & again for 10min after

Food
Bfast was 3 slices toast with jam, bottle of powerade & a coffee
After the run had some sickly sports drink...yuk! Then went & found a coffee shop & got 2 big plain scones.
On my way to the gym had a salad roll.
After cycle had a snickers & 2 date scones & for dinner, got indian takeaway....butter chicken with rice plus some YUMMY naan bread.
Bout to go & have my fudge:)

Have ran 100k this week plus did 1 cycle class
Well thats the first week of marathon training done. Only 11 weeks to go!
Will increase my running a bit this week.

Hope you all had a fantastic weekend & I'm looking forward to working you guys hard this week;)