lake macquarie half eve

Knee was good & I managed to run 12k easy in 58min.
Ran from Oceanview to the have where I did 10 laps. Ran around the back streets of Terrigal then back home.
Good easy comfortable run.
B'fast was 4 slices of toast & coffee
Lunch was a cornbeef & tomato roll & can of coke
Dinner had a large bowl of pasta with tomato based sauce & 3 slices of bread.
Drank 2lt of water.

Well I think I shoulddo a goodtime tomorrow. It depends how my knee goes.
Hoping to break 82min

I'm beat & it's only 7pm!

easy friday

good run this morning. Ran just over 12k in around 64min. Ran the trotters 10k flat plus a couple of laps of the haven.

Later in the afternoon I did a cycle class.

So thats me done for another friday. Been a long day!

for food I had 4 slices of toast & coffee for bfast.
Had another coffee mid morning & another around lunchtime.
Had a salad for lunch & a date scone.
Had a pkt of cool mints at the movies
Dinner was this chicken pizza from GPK
Later at night had a pkt of peanut m&ms at the movies again

Drank 3lt of water

speed & hills!

Pretty good run.
Ran a hard 12k with some big hills in 54:25.
Ran at 1:15pm. Started running at an easy pace. Ran up Ocean View dr to the entrance rd, then ran up brooks hill, down serpintine, terrigal dve, up Charles kay dve, down senic hwy & back. Felt really tight in the chest & really struggled.
Knee was good. I straped it & could again feel it getting tight near the end of the run. I'm going to do self massage on it as soon as I've finished writing this blog.

I'll do an easy run tomorrow.

On sunday I'm off to Warners Bay to compete in the Lake Maquarie 1/2 marathon.
Thats a great flat course. Should beat last years time as I started 2min late!

Any of you who don't know how far a 1/2 marathon is....well it's 21.1km.

I had 2 slices of toast (white toast) with strawberry jam & coffee for b'fast
Lunch was yoghurt & 3 museli bars
Dinner was pasta with pasta sauce & 4 slices of toast

Drank 3lt of water for the day

golly gosh what a fabulous day!

Who was stuck indoors today?
Who was stuck with a computer in their face all day?
Who missed a magical warm Wednesday?
It was such a brillant day for an easy run. Started run at 2:45pm. Ran up ocean view to the entrance rd, all the way to the old water slide, went left there to tumbi rd then ran back.
13.5k in 1:02:27. (4:37 a km)
Knee was no trouble. Didn't strap it. Could feel it getting tight after 50min
I'll do a speed session tomorrow. Mabye some hills. I'll strap the knee for that.
At 5:30pm I did a hard cardio & weights workout for around 40min

Had 4 slices of toast with strawberry jam & coffe for b'fast
Lunch was salad s'wich & can coke.
After run had 2 slices of toast with honey & another cup coffee
Had chilli con carne for dinner......ohhhhh YUMMY! So full right now. Feel like my stomach is going to explode!

Drank 3lt of water

great speed work session

Very early morning run. Was running by 5am.
Ran around 12k in total doing the trotters flat run plus 2 laps of the haven.
Ran 1.5k easy then ran 2k hard in 7:46. Then 500m easy then 2k hard in 7:31. I then ran easy for a few km until I got to the haven where I did 1 lap hard in 1:48. Did the rest of the run easy.
Took around 57min in total.

My knee was just wonderful!!!....happy, happy, joy, joy!
I straped it. Not sure if thats the reason it was good. I can still feel it tight but no pain :D

I didn't post yesterday, but all I did yesterday was a strength workout.

Now I had 3 weetbix with honey, museli, yoghurt & coffee.
No real lunch but had these noraginc blueberry museli bars. Ate a whole pkt of them through out the day. Had a coffee around lunchtime.
Afternoon snack had 2 date scones & 1 capefruit & nut roll from bakers delight.
Dinner had organic pasta with tomato based sauce.

Tomorrow I plan on running an easy run.
Not sure how far or where yet

great sunny long run!

I'm back!

Last post was Thurs. Since then I did a cycle class first thing Friday. I was in in Canberra Fri night & Sat.

Saturday I went for a 6k run with a client & my knee was all good.
I had a massage in Canberra from John (my old massage therapist) I'll go & see him everytime I'm in Canberra

Today I wasn't sure if I should go for a run or not. It was too great a morning not to go so off I went. Had a really good run. Ran what was an easy pace. Around 45min my knee started to play up, so I played around with my running gait. I noticed that if I run fast there is less pain. If I run down hill slow the pain gets worse........so I decided to put more flexion into my knee. So that means I bring my heel closer to my butt on each running strike. & it worked!

I managed to run a total of 23.5k in 1:52:13 (4:46 a km)
Ran from Wamberal to Terrigal dr up to the road that goes behind Erina Fair to The Entrance rd, back along Terrigal dve. All the way to the haven where I did 1 lap, then did the 10k flat trotters run.
It was such nice weather out there!

Later did a cycle class. Felt great in that. Also spent 30min on the foam roller

Bfast was 2 slices of toast with honey, after run had a english muffin with jam
Lunch was yoghurt & 3 kiwi fruit & 3 apples
Dinner was satay beef with rice & 3 beers

Tomorrow I'll rest from running. Might do a strength workout