another race done

I hope you all had a sensational Saturday.....I had a fantastic day!

My day started with a 13.5k trotters run. It was Cromarty Hill. That run comes back along the beach. I started off running easy & slowly caught up to the front runners. Then I paced along & powered up the hill....(I felt pretty good).......I was the first runner back.

At 2:45pm I went in the cross country club 6k at Woy Woy. I felt tired in this. This was a really wet run...the ground was flooded! I did that race in 21:44 & was first in the masters catagory & 8th overall. Those young runners are just way too quick for me!
Last time I did that race was in June & I finished 30sec quicker back then, but that was on a hard solid dry ground. Way different than today. It was heaps harder today!
After the race I did an easy 3.5k run. I also ran 2k before the race as a warmup.

So 13.5k this morning & 11.5k in the afternoon, thats 25k run for today.
No muscle sorness which is fantastic!

Had cup of coffee before morning run.
Had another coffee after run.
At 10:30am I had 4 slices of toast with jam.
On the way to the race I had a powerade
Had 2 banana s'wich's after run
Dinner was home cooked chicken nuggets....(easy dinner) also had a 600ml bottle of coke with that.
Just finished a lt of milo....mmmm yummy

Well tomorrow is my long run day. I was going to run out at Palmdale but I think It will be way too muddy! Anyway wherever I decided to shuffle along it will be around 35k.

I found out yesterday that my old boss & mentor Monty Dortkamp passed away on Tuesday. Those of you in Canberra...(my clients) Most of you knew Monty.
Monty is the reason that I'm in this industry. He helped me get started & if it wasn't for Monty I wouldn't be where I am today. He will be sadly missed.
This makes me think that we should never take what we have for granted.

Drizzle = great running weather

Woke up pretty tired but muscles felt good.

Got 2 runs done
First was at 8:15am where I ran from Erina to East Gosford & back. Ran about 11.5k

Second run was trotters 10k flat at 1:30pm. I could again feel my right knee slightly sore at 5k. I'll have to watch that & listen to my body!
This was great running weather. It was cold enough for me too wear a running jacket. I've only ever worn that jacket running in Canberra.
Next week I'm going to take it slightly easier.
I did both of those runs at a very easy pace

At 4:45pm I went back to the gym for the cycle class. I spent 35min on thr foam roller before cycle. The cycle class was pretty tough, but felt great in there!

So there you go 21.5k & a cycle class done for the day

For food I had:
B'fast - 4 slices of toast with jam & cup coffee
Snack after morning run was 2 cheese & bacon rolls
Lunch was vegie delight roll from subway
Had a pkt of lollies (snakes) about 1hr before cycle
After cycle had a fruit roll from bakers delight
Dinner was pepper steak, vegies & rice

Drank just over 4lt of water (1.5lt in cycle)

Tomorrw I'll run with the trotters at 6am. Later in the day I'll do a 6k cross country race with the central coast cross country club

Early! I must be mad!

I was running at 5am. Ran around 12k over rolling hills.
Was chilly when I started but it got colder as the morning went on.
Just ran slow until I got to a hill, then I sprinted up them.

Right knee has a bit of a niggle.

Around 5pm I did a strength workout & also spent a bit of time on the foam roller.

Had 5 organic weetbix with organic milk & cup of coffee for b'fast
Morning snack was 2 slices of toast with jam
Lunch was a salad s'wich & orange juice
Arvo snack was 2 date scones
Dinner was organic pasta with organic mixed vegies.

Didn't drink much water. Had around 1.5lt of water

Well I'm bloody tired & the footy shows on....so I'm gonna go chill!

Tomorrow I'm going to do 2 easy runs & a cycle

Slow run day

An easy day.
Did 1 easy 10.5k run at 11am. No watch, just put 1 foot in front of the other & off I went.
Started at Terrigal beach ran to the back of Wamberal shops, down the entrance rd, down some other streets...(no idea the name of them) & ran back.

Legs were really heavy for the first 3k & slowly got into the swing of it. Took my time for the whole run.

Tomorrow will be a cracking early run.......will be out running at 5am. I could run later but it would be around 7:30pm & I'd rather just get up & get it out of the way.
Thursdays are hill runs, but running at 5am I could do anything. Might just run easy yet.....will wait until the morning & see how I feel.

B'fast was 4 slices of organic toast with organic honey & coffee
Lunch was 2 cheese & tomato s'wich & can coke
Afternoon snack was 2 slices of organic bread
Later had a snickers
Dinner had a beef stirfry with rice & 2 glasses of coke

Drank just over 3lt of water

Hope everyone is getting the results you are after.
As I keep telling everyone.....it takes time, we go through good days & we go through bad days.....we have good weeks & we have bad weeks........
Alot of people have been struck down with this dreaded flu.......the one where a week after you get it you lose your voice. Some people have stopped doing their exersices, while others have keeped going not letting this thing get on top of them......
remember that we will always go through bad stages where we lose focus & fitness.
Some of you guys have had some other really bad stressfull things going on in your life right now.....remember never lose sight of your goals....remember why you started your fitness journey.....it's ok to slow down but never, never & I repeat NEVER STOP!

2 runs & feel sensational!

a few of my clients wanted to see my awesome girls

Ohhhh yes they are cute.......take after their dad!...lol








Got 2 runs done today. They were 2 good runs as well.

First was at 6:30am.
Ran 15.5k. Ran from Wamberal to the haven. There I did 8 laps hard with 1 lap recovery. (that 16 laps of the haven) ran on the road.
Lap splits were - 1:57, 1:47, 1:44, 1:41, 1:50, 1:50, 1:47, 1:40. Each lap is just over 500m
Now what was I thinking on that mad workout?....well not much at all really
I remember on the 4th hard lap I was thinking "this is going to be hard"
On the 5th lap I was thinking "only 3 hard laps to go.....I can pull this off"
On the 8th & last hard lap I went all out trying to break 1:40, but couldn't do it! I did try though.
After that I ran all around Terrigal then back to Wamberal.

Second run was at 10:30am.
I ran from the gym to East gosford & back. Ran easy on that one. Legs felt fantastic.
That run was 9.5k
Total km for the day was 25km

Had some museli just before the run
4 slices toast with jam for b'fast & cup coffee
Lunch was beef stirfry with noodles from the foodcourt
On the way home from gym had 2 snickers
And for dinner just cooked up pasta again. Threw some tuna in it.
All I drank today was water. (other than the coffee for b'fast)
Around 3.5lt

Well easy run planned for tomorrow

Lazy day

Another rest day.
Rest days are so good.

I woke up thinking I would have really sore legs, but lo & behold they were really good.
I put it down to doing cycle.

I did do some exercise though. Went for a casual 3k walk on Terrigal/Wamberal beach.

Thats all I did. Feel kind of lazy.

I ate 2 date & walnut scones for b'fast. These scones are massive. The best! Terrigal bakers delight make them. And to top it off they were still warm...mmmm
Anyway, for lunch......ummmm thinking....mmmmm rrrr thats right (forgot for a second) just had 4 slices of toast with honey.
Later had a snack which was an apple
And dinner I had another bowl of pasta with tomato based sauce & 3 glasses of coke
See that was a crap food day & I didn't care!
I'm on the seafood diet....I see food & I eat it!

Drank almost 2lt of water.

Tomorrow I'll run early.
Speed work day.......BRING IT ON!

Another big Sunday

What a great day it was today.

Woke up & my right leg was all good. I slept with a compression bandage on it.
Now today I did a 7.1km race in Sydney, then a long run on the Central coast, then a cycle class in the afternoon.

The race was the bay run in Sydney, starting at 8am. A pretty flat course. I ran that in 25:39 (3:36k) My watch didn't work when I was trying to get my splits.
I know I was at 1k in 3:34,
2k in 7:02, 4k in 14:23.
5k split was 3:31 & at 5k in 17:54,
6k 3:33 for that km & 21:28 for the total time
7.1k 4:10 split & finished in 25:39.
I came 23rd overall & 8th in my age group.

Michael Mirtile from the gym came 95th in 29:36 & Luke Martin from the gym came in 105th in 29:53.
There were 770 people in the race.

I felt fantastic in the race but at 6k I was wishing it was over!
I managed to overtake around 15 people for 6km & im glad to say then no one over took me, except for the first 500m.
I just kept looking at whoever was in front of me & thought to myself....I can catch that guy.....

With the race over we headed back to the coast. I then set out for my long run......yep I might be crazy! But I find doing a long run after a race really helps condition my legs for the marathon.

Now the long run went along ocean view to Avoca to Avoca dr to the Entrance rd to Terrigal dve, then ran along that to Charles Kay & went up that hill, down the senic hwy & back to Ocean View.
I felt so darn good on the whole run. Was tired going up Charles Kay & my feet were really sore at 1:30min of running. I could feel a niggle in my left knee at the top of Charles Kay, but I kept telling myself that I've just done a race & have been running for quite a while.

All in all a magic run! 28.5k in 2:14:10 (4:42k)

Not long after that I did a cycle class & felt good in that. My feet were just sore.

So there you go, what a day! I feel my fitness has come back....wooohoooo!

I ate 2 slices toast with jam, 1 cup coffee & 1 bottle of powerade for b'fast
After race had a coffee
No lunch, just had a pkt of jelly babies & 600ml bottle of coke between the race & my long run. I didn't want to have much in my tummy before my long run, mainly wanted sugar for instant energy.
Between the long run & cycle I had 3 date scones & 1 choc milkshake.
Dinner was a massive bowl of organic pasta with organic pasta sauce. I also threw a heap of organic ricotta cheese in there....mmmm...yummy!
I'm going to have some rasin toast with butter shortly

I must have drank close to 4.5lt of water for the day. I'll have another 500ml to 1lt before I go to bed.

I ran a total of 38k today.
For the week 116.5k of running & 2 cycle classes.

This week coming I'll increase my running slightly & will start to do 30k+ long runs

Another week closer to the big day. Only 10 weeks to go

Hope you all had a great weekend!