Sunday 2-2-07
Everyone at home has had a touch of the flu recently but I have managed to avoid it. On Saturday afternoon though I my left ankle started to hurt like I had strained a muscle. Hmmm, I didn't remember straining it. So I put it on ice and slept with an ice pack on it. The next day it was a little sore so I decided not to go to the Striders 30km Star run but just do a bike class and situps. Spent 45mins on the bike follwoed by 200 situps. in two 100 rep bursts.
Monday 2-2-07
I couldn't run Monday morning because of work and later in the day I noticed that the pain in my ankle had gone. I went to a another killer bike session and then 200 more situps. Combine this with a day of racing around and diving and I was pretty stuffed. Went to bed at 10.30.
Tuesday 27-2-07
SWEAT session was two laps of the lake followed by a 5 minute recovery and then 2 more laps. Ran better than I had before. I completed each 2 laps in 10.51 and 10.52 to give per k rate of 3.62 mins/km. I had a bit left and felt I can still improve. I had benefited from the two days of none running. Best of all no more ankle pain at all. Did 200 situps also.
Tuesday, February 27, 2007
Thursday, February 22, 2007
Hills, bloody hills
Sat 24th FebRan two 5.3km figure-8 loops of Maroubra. It featured going up Torrington and Broome Streets. With the run from home and back it took 90 minutes. I started at dawn and even then the humidity was high. Pretty tired when I got home.
Friday 23rd Feb
After a busy day at work starting at 4.30am I finally made it out running at 7pm. Had an easy run down to Cape Banks. A very beautiful calm evening. Ran slowly at first and came home faster.
Wally's World
Thursday 22nd Feb
Wild Wally at SWEAT. Sean asked us to increase our speed with each of the seven runs. I was able to do this OK starting at 2.32 and coming down to 2.19. Felt I could go a bit faster next time. Situps in evening.
Wednesday 21-2-07
Another busy day at work and didn't make it out running. Did my situps but that all. Very tired. Crashed ay 9.30.
Wild Wally at SWEAT. Sean asked us to increase our speed with each of the seven runs. I was able to do this OK starting at 2.32 and coming down to 2.19. Felt I could go a bit faster next time. Situps in evening.
Wednesday 21-2-07
Another busy day at work and didn't make it out running. Did my situps but that all. Very tired. Crashed ay 9.30.
Tuesday, February 20, 2007
Still Plodding Strong
Tue 20th Feb
Serena woke me at 6am with "Dad get up!". "Bugger" I thought, 15 mins to get to SWEAT. Staggered out and had to wait a few minutes for my eyes to open before starting the car. Made it to SWEAT at 6.25 just in time to make the warm up sprints. Then it was 3 by 2km sprints with 4 min breaks. Ran them in 7.22, 7.21, and 7.51. The last lap was hard as I bludged a little but Wayne started breathing down my neck and I just had to keep going. Just held him out.
After work went to the gym for half hour spin class and then 100 situps.
Mon 19th feb
Another busy day at work with an OHS audit. Did not get out to run until 8pm. Went for a run down to Lapa and back. Very tired at first but loosened up and ran strongly on the return leg.
Sun 18th Feb
Ran the Sydney Marathon Clinic 25km run at Wetherill Park. They are a very friendly club but the course is a bit bleak, being run through the local Industrial Estate. The course undulating and follows both well sealed roads roads and some rough footpaths. I overtook three people and two ladies overtook me and came in about 12th out of sixty or so. Most of the time I was all alone. There were only two distance signs that I saw so it was a little hard to judge my pace. It was a grind and I came home in 107 mins which is right on 3hr marathon pace. Felt fine afterwards especially after the Scientology massage that was offered afterwards.
Later went to the Catholic service for Pere Receveur at Laperouse which was a contrast.
Sat 17th Feb
Had to be at work very early so couldn't run. Then went straight to Mum's to help put up a shade cloth and eat a very yummy dinner. I had second helpings of baked peaches and ice cream. Yum. Ended up no exercise.
Serena woke me at 6am with "Dad get up!". "Bugger" I thought, 15 mins to get to SWEAT. Staggered out and had to wait a few minutes for my eyes to open before starting the car. Made it to SWEAT at 6.25 just in time to make the warm up sprints. Then it was 3 by 2km sprints with 4 min breaks. Ran them in 7.22, 7.21, and 7.51. The last lap was hard as I bludged a little but Wayne started breathing down my neck and I just had to keep going. Just held him out.
After work went to the gym for half hour spin class and then 100 situps.
Mon 19th feb
Another busy day at work with an OHS audit. Did not get out to run until 8pm. Went for a run down to Lapa and back. Very tired at first but loosened up and ran strongly on the return leg.
Sun 18th Feb
Ran the Sydney Marathon Clinic 25km run at Wetherill Park. They are a very friendly club but the course is a bit bleak, being run through the local Industrial Estate. The course undulating and follows both well sealed roads roads and some rough footpaths. I overtook three people and two ladies overtook me and came in about 12th out of sixty or so. Most of the time I was all alone. There were only two distance signs that I saw so it was a little hard to judge my pace. It was a grind and I came home in 107 mins which is right on 3hr marathon pace. Felt fine afterwards especially after the Scientology massage that was offered afterwards.
Later went to the Catholic service for Pere Receveur at Laperouse which was a contrast.
Sat 17th Feb
Had to be at work very early so couldn't run. Then went straight to Mum's to help put up a shade cloth and eat a very yummy dinner. I had second helpings of baked peaches and ice cream. Yum. Ended up no exercise.
Tuesday, February 13, 2007
SWEAT Lake run
Tue 13/2/07
This is a flat circuit on grass, about 1.45kms long. We ran four laps and I finished in 22.30 which is 3.85 mins/k. I was tired and probably went out a bit fast because two people overtook me on the final two laps. Definitely didn't have anything left at the end though.
In the evening went to a half hour spin class followed by 150 situps.
This is a flat circuit on grass, about 1.45kms long. We ran four laps and I finished in 22.30 which is 3.85 mins/k. I was tired and probably went out a bit fast because two people overtook me on the final two laps. Definitely didn't have anything left at the end though.
In the evening went to a half hour spin class followed by 150 situps.
Malabar Circuit
Mon 12/2/07
Very tired after Sundays effort and delayed with work commitments till late so I didn't get out for prescribed 12k run till 8pm. Made two laps of the Malabar circuit in 51 minutes. On the first lap I was so stuffed and stiff that I walked for few minutes. But as I got through I came good and sped up. Averaged 4.25m/k overall.
Very tired after Sundays effort and delayed with work commitments till late so I didn't get out for prescribed 12k run till 8pm. Made two laps of the Malabar circuit in 51 minutes. On the first lap I was so stuffed and stiff that I walked for few minutes. But as I got through I came good and sped up. Averaged 4.25m/k overall.
Monday, February 12, 2007
Eastern Suburbs Hills
Sun 11 Feb
Sean advised me to run plenty of hills and downhills in my training for Boston. So I planned this run to include the biggest I know of. The map says its a total of 33km. It took about three hours more or less, given a bit of adjustment for stops to chat to all the people I bumped into.
Felt strong all the way and up the Bondi Reservoir steps I definitely had the Rocky moves going. Started wavering about Coogee but then a nude bike ride came passed and we travelled along together to Maroubra. That took my mind off fatigue! All up a positive run.
Sean advised me to run plenty of hills and downhills in my training for Boston. So I planned this run to include the biggest I know of. The map says its a total of 33km. It took about three hours more or less, given a bit of adjustment for stops to chat to all the people I bumped into.
Felt strong all the way and up the Bondi Reservoir steps I definitely had the Rocky moves going. Started wavering about Coogee but then a nude bike ride came passed and we travelled along together to Maroubra. That took my mind off fatigue! All up a positive run.
Cathedral Run
Sat 10th Feb
Ran down to the Cathedral with Kath, ran at 5min k's for first 40 mins than picked it up when I left Kath and ran at about 4.1 min/k home.
Ran down to the Cathedral with Kath, ran at 5min k's for first 40 mins than picked it up when I left Kath and ran at about 4.1 min/k home.
Hill repeats
Friday 9th Feb
After two all nighters at work this week, I finally got out for a run. Just 6km at 4min/k followed by 5 hill repeats.
After two all nighters at work this week, I finally got out for a run. Just 6km at 4min/k followed by 5 hill repeats.
Thursday, February 08, 2007
Missed training Twice
Due to work committments I have missed both SWEAT sessions this week and one long run. Still I am feeling strong and will just try and work harder on the next run.
Saturday, February 03, 2007
24km Hill Run
Sun 4th 2007The SWEAT program calls for a 24km 2hour run. So I have designed this run to go up all the hills in the area. It features the Howe St, Cape Bank to Henry Head hill, Lapa to Malabar, Maroubra Beach and Torrington, then Broome Street, and finally up Ireton, Raglan, Napier and Howe. (Click on Map for GMAP view)
I completed the run as planned starting at 6.30am. It was very tiring. On the final hill up Howe st I raced two bike riders up the hill. We dead heated.
First Sydney Striders
Sat 3rd 2007
Ran in my first Sydney strider event today. 10km at the hilly Lane Cove course. It was extremely well organised and friendly. Most of the SWEAT crew were there as well as my Boston Buddy Stefica. It was hard but I had a little in reserve so hopefully I will improve at the next one at Homebush on March 3rd.
I ran a self timed 10km at Christmas, 43mins on the flat so this was a big improvement. The previous 10k best was 42.11 at the Minimosmarathon in 2006. There is nothing like having some bastard breathing down your neck to keep you moving! Feel like I will improve a lot over the next month.
Ran in my first Sydney strider event today. 10km at the hilly Lane Cove course. It was extremely well organised and friendly. Most of the SWEAT crew were there as well as my Boston Buddy Stefica. It was hard but I had a little in reserve so hopefully I will improve at the next one at Homebush on March 3rd.
I ran a self timed 10km at Christmas, 43mins on the flat so this was a big improvement. The previous 10k best was 42.11 at the Minimosmarathon in 2006. There is nothing like having some bastard breathing down your neck to keep you moving! Feel like I will improve a lot over the next month.
Thursday, February 01, 2007
Easy week
Monday 29th Jan
30min run with Honor and Serena pacing on their bikes. 3 * 120m sprints
Tue 30th Jan
SWEAT Group - 10 laps of the side of a Hill known as Big Bertha. Finished in about 18.30. Ran an extra lap because I am so vague I misunderstood when Sean said big finish, I thought I had one lap to go.
Attended spin class at In Shape gym for half hour in the evening.
Wed 31st Jan
Rest day. Only did 100 situps in morning, same in evening.
Thu 1st Feb
SWEAT group, Easy runs around lake. Supposed to be saving myself for Sydney Striders 10km race on Sunday.
In the evening I went to the Gym with Sudan for 2 hours and he taught me strength exercises.
Fri 2nd Feb
I had an easy 1 hour on the program but decided to take it off because work was a bit intense.
30min run with Honor and Serena pacing on their bikes. 3 * 120m sprints
Tue 30th Jan
SWEAT Group - 10 laps of the side of a Hill known as Big Bertha. Finished in about 18.30. Ran an extra lap because I am so vague I misunderstood when Sean said big finish, I thought I had one lap to go.
Attended spin class at In Shape gym for half hour in the evening.
Wed 31st Jan
Rest day. Only did 100 situps in morning, same in evening.
Thu 1st Feb
SWEAT group, Easy runs around lake. Supposed to be saving myself for Sydney Striders 10km race on Sunday.
In the evening I went to the Gym with Sudan for 2 hours and he taught me strength exercises.
Fri 2nd Feb
I had an easy 1 hour on the program but decided to take it off because work was a bit intense.
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