Saturday, September 09, 2006

Very hilly trotters run!

Wow was this run tough! Kev's caper. Reckon we ran 11.5k. We went all the place. Think we went past Perth. Ran 14k in total. Well I'm about to go to Bathurst for an 8k race tomorrow.

So short & sweet......have an awesome weekend everyone!

easy friday

Just ran easy taking my time.
Ran 10k trotters flat plus 2 laps of the haven. Around 13.5k in total

I'm writing this Sat so I've forgotten what I ate

mmmm....well I'll post sat run next

Thursday, September 07, 2006

too windy!

Wow it was wet & windy out there today!
I decided to be a wimp & do my run on the t'mill. Ran for an hour. After 5min at 13kph I did 1min 15 degree incline at 13k pace with 3min on flat. Did 6 of those & that was mega hard!
Then ran 1k easy 1k hard of 6km. Ran a total of 13.5km in 60min.

A couple of hours later I got on the foam roller & did a 20min swissball/cable/core workout....also ran 1km in 3:49

So I ran a total of 14.5km today

B'fast was after run. 4 slices of toast with apricot fruit spread
Lunch was another 4slices of toast with fruit spread & a banana
Dinner had 3 chicken rissoles on a burger bun

Drank 1.5lt of water

I'm off to Bathurst this weekend for an 8k race

Wednesday, September 06, 2006

another easy run done....getting closer!

Ran easy from Ocean view drive to the old waterslide & back. Ran around tumbi road 13.5k in 1:02:52 (4:39 a km) I ran this same course on August 23rd and ran it then 30seconds quicker.
Knee was great until 40min then it was on & off until I finished.

After the marathon is over I'll take a bit of time off running & rest it.

The weather today was magic. How lucky are we to be living here on the Central Coast:) Best place I've ever lived

I had 4 slices of toast with honey for b'fast
Lunch was 2x cheese & tomato s'wich
Dinner had pasta & 3 glasses of pepsi max
Drank 2.5lt of water

Tomorrow is hard hills.

Remember you don't need to do as much as me to reach your goals, but if I can inspire you to move & keep healthy....you only need to do a little bit but it MUST BE CONSITANT!

Tuesday, September 05, 2006

great fast run......feel fantastic:)

Started run at 8:20am. Ran to East gosford & back. I started at the gym.
It was the same course as last Tuesday. 11.5k all up.
I started with 5 min warmup, then did 5min at marathon pace with a 2min recovery. Did 5 of those. Took 51:04.
Knee was great. Not even a twinge!

So thats all I did today. Really happy with that effort.

I had 4 slices of toast with honey & coffee for b'fast
Lunch had a salad roll
Had a cuppachino & date scone later in the day
Dinner had those mini pizza things you get from coles bakery. Had 2 of those.
Drank around 3lt of water.

Oh I also got on the foam roller for 15min

Tomorrow will be an easy run. Not sure how far yet. Mabye 13 or 15k

Monday, September 04, 2006

rest day...love it!

I had no problem with having a rest today...no problem at all.

Knee was good all day. Still feels tight but it wasn't sore from yesterday's effort. In fact the whole body felt pretty good.

The sleep was just what I needed!

Now I ate 2 date & walnut scones & the good coffee...not that instant stuff for b'fast
Lunch was a salad & yoghurt
Dinner had pasta with tomato based sauce

2lt of water

Tomorrow I'll do a speed session

Sunday, September 03, 2006

2 long runs.....WOW! & it's fathers day

Now today wasn't an easy task! I managed to get up at 6:20am...feeling seedy.
Got out to palmdale just after 7am. Meet some of the trotters out there. 6 of us headed off. I was running on my own for the first half of the run then ran back with Adam Jordan.
It's a tough run out there. And with all that poision I had last night and lack of sleep it was tougher than normal!
We finished the run in 2hrs 3min & 19sec. Ran 25k all up.
Knee was good for most of the run but could feel it playing up after 90min...just a light niggle. That lasted for around 15min then it went away.

After the run I drove to Terrigal & got a feed then went home & had a sleep for 90min

Woke up and for some strange reason.....(I can't figure myself out at times) I decided to go for another long run. I thought if I could prefatigue my legs with the first run that would be good training for when I hit 36k in the marathon.

Second run was 21.5k in 1:54:36 (5:19 a km) This was much slower & legs were quite buggered. Ran from Ocean View to Terrigal to nth Avoca beach to Avoca then towards Kincumber, up Kincumber mountain, down the other side to Terrigal & back. Knee was sore in the last 20min but was still ok.

Now to top it all off I went & did a cycle class in the afternoon.

B'fast was 2 slices of toast with jam before run. After run a 600ml bottle of coke then 2 date & walnut scones & choc milkshake. Then had a tuna salad roll
After second run had 2 apples & a banana & another choc milkshake
Dinner had a masive burger & chips

Drank 4.5lt of water

Tomorrow's a rest day

Saturdays effort

Had a good run with the trotters. Knee was ok, could feel it but was all good.
I ran to the start & ran home. The run was the round drive 12k. I did that in 51:50 (4:17 a k) so we were running a good pace.

I'm writing this on Sunday & don't remember how I felt on the run.

Now my eating was crap! but hey....what the hell!
I had coffee before the run & cuppachino after.
Lunch & dinner I can't remember. Drank alot of beer into the night. We went to amy's party then went out.......late night getting home at 2am......knowing that I am to meet some people at 7am for a sunday long run I CRASHED!