Friday, December 31, 2010

12km Run

Avg Pace: 5:49mins/km

Last run to finish off the year. And it sucked. Actually felt good for the first half and got progressively worse until the last 2km which were horrible and slow. Very hot and I felt like a was under-hydrated.

Used mapmyrun but that doesnt give me cool data like splits etc. But the gps seems easier to deal with. More or less the same I guess. Heart rate monitor has decided not to work.

Pre: banana
Post: Coconut water, WPC. Contrast bath/shower.

Thursday, December 30, 2010

Wrapping up 2010

Well its been an eventful year. The biggest event for me is, of course, getting married to my beautiful wife, Jisun.

Training and fitness wise its been interesting, I finished my Crossfit journey I guess, which has advantages and disadvantages. I think I'm less fit than I was this time last year, I'm certainly not as strong as I was, but then I couldn't run 10k without pain either. I had to make a choice about focussing where I wanted to go, that plus distance and finances swayed me to choose running. I met some fantastic guys who I don't get to see much of now and I miss the group dynamic, but then I've gotten to run some pretty cool events which I didn't think I ever would. Things like the Sydney Half-Marathon, and the Glenbrook Trail 25km. I got to smash out a 10k in the pouring rain at Penrith Lakes and I got to ascend/descend one of the steepest, longest hills up at Woodford. I also did a bit of gymnastics in the latter part of the year which was fun - I still cant get that damn handstand though - but I'm a lot closer than I was 6 months ago.

Looking at 2011 I'm aiming to complete my first marathon - either Gold Coast or Sydney. At this stage Sydney looks most likely. I'm going to try and build up the km's over the next couple of months, nothing too intense, just building endurance capacity and trying to avoid injury. I need to be really consistent and need to focus on prevention/recovery. That includes nutrition as well which I've gone way off the mark with.

Looking back at the second half of 2010 (when I stopped Crossfitting) my km's were; July: 80km, August: 75km, September: 53km, October: 92km, November: 78km, December: 61km. Pretty minimal which I put down to some lingering soreness/injury. So the focus in early 2011 will be on base building; getting a solid aerobic endurance capacity, a few swims and a kettlebell strength wod once a week as well. Then I'll move into a bit more of a sprint/tempo/long focus up until the marathon. I've got at least three official trail runs planned up until April. Then the SMH Half Marathon in May, then the Sydney Marathon in September if all goes to plan.

First race since high school, Mirrambeena. Sri Minchoy 8km (37:50). May 2010

Tuesday, December 28, 2010

20kg Kettlebell Pyramid

One arm swing
Clean and Jerk
Overhead Squat

Pyramid style: 1 - 5


Got a kettlebell for xmas and went and had my first workout with it. Its been about six months or more since I picked up a KB and plan on using it to get a bit more strength and conditioning work in. Still working on technique for the cleans and snatches so I stop it crashing onto my forearm. Had thought I'd pyramid up to 10 but felt my form going and my energy too. Apparently five days of chocolate bingeing isn't optimal fueling. Finished with 5 x 10 push ups.

Wednesday, December 22, 2010

9km Easy

Run Time: 47:29
Stopped Time: 2:38
Distance: 8.77 km
Average: 5:25 /km
Fastest Pace: 4:24 /km
Climb: 37 meters
Calories: 630

Basically same run as Sunday, same idea - just getting exercise done, keeping the legs moving and the heart rate up.

Monday, December 20, 2010

6km Easy

Started: 20/12/2010 17:27:41
Run Time: 32:05
Stopped Time: 2:50
Distance: 5.92 km
Average: 5:25 /km
Fastest Pace: 4:29 /km
Climb: 68 meters
Calories: 507

I'm not convinced of the accuracy of my $3 Runmeter App.. Not 100% sure if I stopped for nearly three minutes, which would mean my pace was significantly slower than what it says. When I put the route into mapmyrun its coming up at around 6.5km. Anyway - its not too far off so I'll go with it for now.

Ran in the Piranhas for the first time in a month or more, feels like my legs and feet have to work a lot more. My legs are still a bit heavy, I think the ART actually caused a bit of muscle damage, particularly in my calves. Agsin just ticking off a few km's this week.

Sunday, December 19, 2010

9km Easy

Started: 19/12/2010 16:58:23
Run Time: 50:04
Stopped Time: 7:00
Distance: 8.78 km
Average: 5:42 /km
Fastest Pace: 4:21 /km
Climb: 86 meters
Calories: 680

A very easy going jog to get the heart rate up and the legs turned over. Had a one and a half hour ART massage on friday night but still managed to feel a bit tight. Jesus... Went out past the famous Leichardt Oval which certainly does look like it would be a great place to watch a game.

As an aside Rebel at Pitt St now have this sub-section called "Performance Sport" that sells Vibrams, Newtons and Terra Plana amongst its footwear. The sales guy was even a Vibram wearer which I found pretty amazing. They must be picking up on the growing popularity amongst athletes to be heading in that direction. They also sell visors.. yeaaa

Wednesday, December 15, 2010

5km Run

Run Time: 26:20
Stopped Time: 1:09
Distance: 5.10 km
Average: 5:10 /km
Fastest Pace: 4:16 /km
Climb: 43 meters
Calories: 367

Really struggling with motivation, but after an internal struggle headed out for an easy run which turned into a bit of a tempo-ish run. This morning spent about 20mins 'ungluing' the legs, particularly around the knee/quad complex which seemed to help, just this damn hip. The avg pace is about 12 secs off tempo pace, but looking at the splits its about right for me. A bit less traffic and things and I might be able to push it down a little. Last km I dropped right off the pace and got caught at a few traffic crossings. Glad I got out and did something.

Tuesday, December 14, 2010


Wanted to do a metcon (10 burpees, 100m sprint x 10) but my knee suddenly decided to play up badly, so just practiced handstands for 15 mins or so. Got a couple of nice ones. 50 push ups before work.

Monday, December 13, 2010

12km Run

Run Time: 1:06:04
Stopped Time: 3:28
Distance: 11.83 km
Average: 5:35 /km
Fastest Pace: 4:32 /km
Climb: 88 meters
Calories: 871

Max HR: 175 (93%)
Avg HR: 160 (85%)

Was supposed to be an easy/recovery type run. Had talked myself out of doing this by the time I got home from work but sat down and cooled off before deciding to give it a go. Tired and a few niggles in the legs/hips. Feel heaps better for doing it but have definitely lost some condition over the past weeks. Was a hot afternoon and got some damn blisters on my toes as well. Not 100% on the accuracy of the iPhone GPS, because I'm pretty certain I went slightly over 12km - and I'm sure I didn't stop for three and a half minutes. But anyway, $3 vs $300, I can take that.

Thursday, December 9, 2010


15 min handstand practice (PM)

50 push ups (AM)

Pretty much a rest day, trying to do 50 push ups every work day until xmas. Will try and do handstand practise as much as possible. The ongoing practice is definitely helping. Might try and get a small video up some time. Got one that felt great - feet pointed, body all nicely lined up.

Just taking it easy at the moment. Strengthening the feet and calves, strengthening the upper body.

Wednesday, December 8, 2010

Barefoot practice

20 mins barefoot running

Approx. 3.3km

Another slow easy barefoot jog around Ashfield Park. Wasn't going to do anything today as I'd been out during the heat and just felt lazy, sore and unmotivated. Had dinner and felt like getting something done so went to the park. Legs are a bit tight from the other day and gymnastics last night. Finished with 10 handstand attempts. Had a couple that felt ok, at least 4-5 seconds!

50 push ups before work.

Tuesday, December 7, 2010


Last gymnastics session for the year. Out of 9 weeks I missed two which sucks. Had a new coach as the last one suddenly departed for reasons unknown.

Started the session with stretches and then strength work, plank, hollow rock, narrow push ups, wide push ups, calf raises. Then 2 x circuit of 10 tuck jumps, walking lunges, crab walks, single leg squat off beam. Followed that with bunny hops (handstand tuck), bunny hops and legs extended, handstands, handstands to forward roll, cartwheels, hurdle to cartwheel. I am so bad at cartwheels, I really should be practicing them. My handstands were a bit off as well, but I had one ok one. Went up to the trampoline and did tuck jumps, straddle jumps, monkey rolls and knees to hand to knees to feet. Then the fun began.

Had to do running to the spring board and front flip. I dont know what it was but I just could not get the idea of how to do this until my last two attempts. Really frustrating.
Then had some attempts at backflips which went ok, got the last one without falling over upon landing so I felt like that was a good ending for the year.

50 push ups before work today too.

Monday, December 6, 2010

Barefoot practice

30 mins Barefoot running

Approx. 5km

Definitely the furthest I've gone barefoot. Hopefully it's strengthening my feet and reinforcing my form.

Did 10 pull ups, 50 push ups (40 in the morning) and some handstand practice as well. I've lost some of the handstand mojo I had.

Sunday, December 5, 2010


After last Saturdays run I took a couple of days rest and was then struck down by some nasty, nasty viral infection which still has me feeling pretty lacklustre 5 days later. My body is a mess on so many levels. My nutrition has been questionable for a while now and I'm trying to find my inner Dan Tara to motivate me. I'm also feeling super tight and inflexible.

I'm sticking this mwod video up for myself to refer back to.

Saturday, November 27, 2010

Glenbrook Trail 25km


15th out of 39, 11th male finisher.

Mentally challenging as much as anything else, today was a great experience and I've finished up the year on a reasonably high note. Was excited to be running with Big Robbie Downton, the biggest guy there, and dressed in pink too.

Big Pink

This was a great run, a good mix of fire trails and single track, and a run where I was able to actually keep running for the majority. There was one very steep "Woodford" type hill which was power walked up, and a couple of sections of single track that got congested and not great for running on anyway.

One of the guys behind me told us we hit 10km at 1:06 at which stage I was thinking I was doing ok, I felt pretty good. We were at the bottom of the valley at this point and I was thinking to myself about whether there was going to be any huge hills to come. Very shortly after we started climbing, and soon I was powerwalking, jogging, walking. I think i had a gel at about 1:15.

The HR just shoots up going uphill and it's really hard work. I passed a couple of people and they would then pass me. At the top of the single trail was an aid station that was really busy and I decided to keep going past, which may have been a bad idea because all those people who were getting drinks passed me not too long after.

I just remember this hill that went on and on, I really considered walking here - but the hill wasn't super steep, it just never seemed to end. Added to that I was getting passed continuously which was grinding me down. Eventually I got to another aid station where I sucked down one of the finest tasting gatorades I have ever had in my life, and thanked myself for not choosing to do the 34km. I took off downhill/flat whereas the 34km/42km guys had more of a hill to contend with.

200m climb from 11km to 14km

Again this was another grind where I just had to keep my legs turning over, my feet were really starting to feel hot, my big toes in particular. Another aid station and I asked how long I had to go; 4.5km, I said that that was about all I needed. At this stage I was running on my own, the guy in front had gotten away from me and I just had to keep the legs moving. About 35mins later I got to the clearing where we had started and had a huge feeling of relief. Coming down the hill there was a school/uni group tour thing who gave me a cheer as I came running past and I put my hands up all victorious. Crossed the finish line to a bit of a clap from the organisers and other people who were waiting. Looked at my watch and saw 2:41, grabbed a Fanta, looked up and saw Rob sitting there too! WTF? Turns out his calves were shot, damn Crossfitters think doing wod's the day before a long run is a good idea.

Good fun and will need to get up there for some training runs. Anyone else?

When I was still smiling

Thursday, November 25, 2010

1500m Swim

Approx. 30mins

A bit out of swimming condition and the lats and shoulders are going to be sore.

Wednesday, November 24, 2010

Barefoot practice

20 Minute barefoot run

Approx. 3.6km

Avg Pace: 5:33min/km

Nice easy run around the park on soft grass. Had some moments of nice fluid form. More just conditioning the feet. Right hip is feeling dodgy, need heaps of rolling around on the oversized tennis ball.

Monday, November 22, 2010

12km Run
Started: 22/11/2010 16:49:24
Run Time: 1:01:41
Stopped Time: 3:00
Distance: 12.06 km
Average: 5:07 /km
Fastest Pace: 4:07 /km
Climb: 60 meters
Calories: 869

First run based out of Ashfield. Ran from home to the Bay Run, a nice flat 7k loop and then back home totaling 12km. Pretty good pace for me coming of an interrupted couple of weeks moving house.

Thursday, November 18, 2010


5 x 800m 2min rest


Another tough speed session which I did too fast. Should have been doing 3:28, but anyway, kept them reasonably close at first before dropping off. Fifth interval was mentally hard to start. No one there watching and only me to account to. First interval I was thinking how much better this was than the 1600's and by the end it was all suck. Made a rookie error in that I didn't change into fresh socks after work and ended up with a blister.

1600m warm up, 800 to cool down. Need more frozen water bottles to put in the ice bath- it's not cold enough! WPC + dextrose post run.

Wednesday, November 17, 2010

Active Release Therapy

Decided to get ART done on myself today. Oh the pain. Got my left hammie and calf pummeled and my right glute med. Was having a real stiff knee joint on the right side which was apparently being caused by an extremely tight glute med. Got that (painfully) sorted out. looking forward to getting a run in now.

Tuesday, November 16, 2010


Half an hour warming up with jumps, handstand practice and cartwheel practice. Feel like the cartwheels are really letting me down, but they're not too much of a priority. Did a couple of backflips, back tucks I think they get called, from the trampoline onto a mat placed on top of the foam pit. Was spotted by the coach (he basically holds your shirt and helps pull you through. After that did a tiny bit of work on the rings and was pleased to get three sets of five out on the rings, legs tucked up - rather than behind, so it works abs as well. Was also pleased that I was the only one able to do that many! Super, super unstable.

Rest of the session was mainly back tucks from a hard box on to a mat (spotted). Really surprised that I'm making progress on this, but still have a huge way to go. Some of the O-Lifting stuff I've done helps as it gives you the right idea about extending through the hips.

Spoke to the coach about what one needs to do to even start considering skill work on the rings and its at least 10 consecutive ring dips, preferably L-dips. He also mentioned that to get good at gymnastics one would need to put in about 12-15 hours a week. Damn, I'm only doing 1.5.

I've quit the gym as I'm moving this week, I'll try and work in a lot more bodyweight work.

Monday, November 15, 2010

Easy 5km

Approx. 30 mins

Missed my long run on the weekend because I helped my brother move. Top floor and some heavy shit up 45 stairs in 30 degree heat. Top that off with a 2am bedtime and I was smashed. Wanted to run 10km and was feeling ok until some abdominal pain cut me short. Really gotta eat better.

Friday, November 12, 2010


Dumbell Shoulder press 12.5kg
10 10 10
Single leg squats 25kg
8 8 8
8 8 8

Glute bridge 10 10 10
Single leg Glute bridge 10 10 10
Adductor raise 10 10 10

Hollow rocks 25 20 20

Thursday, November 11, 2010


3 x 1600m 1 Minute recovery

6:47.7 (4:14 min/km)
7:03.8 (4:24 min/km)
7.17.4 (4.33 min/km)

Solid session. First "real" interval session trying to stay at a designated pace. i was trying to stay within 7:15 - 7:32 for each interval. I'm used to doing all out efforts (damn CF) so I'm still not sure how to pace myself. Obviously went too quick for the first two. Anyway, good hit out, but need to learn how to pace properly.

Elevated the legs to drain as much fluid away from them before a bit of a calf stretch and heading home. Calves felt pretty tight.

Pre: Nil
Post: WPC + Dextrose

Wednesday, November 10, 2010

Barefoot practice

15 mins barefoot running

2.3km (approx)

Nice and squishy underfoot due to a fair amount of rain 5 mins prior. Got a bit concerned when someone started practicing their golf drives in my direction but they only hit two balls and left. Too wet to do any handstands.

Tuesday, November 9, 2010

Mobility + Gymnastics

10 min roll out with the ball and foam roller before work - taking Lawrence's advice and getting more aggressive.

20 min epsom salt bath after work + 10 min rolling again. Some really nasty bits on hammies and quads.

1.5 hr gymnastic session. Handstand practice (got my longest yet). Cartwheel. Some ring work, some pull ups over the bar. best though was getting some ugly backflips into the foam pit. Awesome! Hour and a half just isn't long enough.

Monday, November 8, 2010

Recovery 5km

Started: 08/11/2010 17:17:55
Run Time: 29:27
Stopped Time: 0:00
Distance: 5.05 km
Average: 5:50 /km
Fastest Pace: 4:43 /km
Climb: 45 meters
Calories: 386

Max HR: 164 (87%)
Avg HR: 146 (77%)

Trying to get my legs moving after a longer run to see how that affects things. Ran in the Piranhas which, towards the end, started to feel pretty good. Felt like I had some solid form going on, albeit brief. I actually ran this a bit fast - should have been between 6:11 and 6:30 according to the McMillan Running Calculator.

Fairly stiff and sore, particularly the left knee which I seem to be having a bit of trouble with again. trying to aggressively hit the above and below and trying to stretch as much as possible.

Also hit up 15ml of fish oil to see if that has any effect. Been pretty inconsistent with the fish oil of late, as with most of my diet. Moving house soon which should give me more time to get a few extra cross training sessions in. Like others I have grand plans. What remains to be seen is whether I can pull it off!

Pre: nil
Post: WPC + Dextrose

Sunday, November 7, 2010

15km Run

Started: 07/11/2010 8:43:14
Run Time: 1:28:14
Stopped Time: 0:00
Distance: 15.09 km
Average: 5:51 /km
Fastest Pace: 4:11 /km
Climb: 115 meters
Calories: 1169

Max HR: 180 (95%)
Avg HR: 162 (86%)

A tough run. Wasn't feeling super motivated this morning, but felt quite good when I started out. Have a little bit of recurring ITB tightness on the left which comes and goes. Splits look ok. Nutrition yesterday was minimal and fairly low carb. Pre run just had a wpc shake - trying to lower the carbs a bit and get a little fat adapted. Probably running a touch hard though for that which is why it ended up being fairly tough! Hit a real short, sharp hill right at the end which just pushed my HR up to 180 and made me feel like puking.. It was also damn humid today (looking on BOM site Parramatta was 93% at 9am) and I felt like I was sweating heaps. Will try and get some salt tabs sometime.

Am also trying to up the km's over the next few weeks but with a shorter 'long' run and more easy runs + tempo + intervals... See what happens.

Pre: WPC shake
Post: WPC + Dextrose (40g carbs)

Friday, November 5, 2010

Weight Training

Dumbbell Bench Press 45kg 8 8 8
Single leg squat (back leg elevated) 25kg 8 8 8
Bodyweight Dips 8 8 8

Glute bridge 10 10 10
Single leg glute bridge 10 10 10
Adductor raise 10 10 10

Definitely felt the glutes on the single leg squats. Followed up the session with 3mins each side hip mobilisation. Also felt quite spent on the squats and dips, pushed the HR up a bit too fast.

Thursday, November 4, 2010

Barefoot and handstand practice

Handstand attempts
10min barefoot run
More handstand attempts

Finally found somewhere I can run barefoot without fear of bindis or sharp things. Its also soft enough to roll onto out of handstands. Winner.

Wednesday, November 3, 2010

No gadget 5km

No iPod, no HR monitor. Just put on the Piranha's and went for a jog.

First time running in them for months - need to transition into them. Lower body still a bit tight. Not sure what to do about recovery because I continually feel stiff and tight. Not sure if its because I'm doing too much then not running for too long and subsequently not adapting.

Tuesday, November 2, 2010


Good gymnastics session. Fell as though I'm starting to get a bit of progress on my handstand. Learnt to forward roll out of it which gives me much more confidence and I might even be able to practice some if I can find a nice soft park. Barefoot running and handstand practice sounds like the way to go!

Also had some fun on the bars and rings. Pull up and over on bar, swings on the rings. Also some drills for the vault. 10 sec holds on rings, kinda iron cross progression. Spoke to the coach today - it took him a year to train up to Iron Cross when he was 16 - and he had started gymnastics when he was 3..

My cartwheels suck. Thirty second handstand hold and two sets of 25 hollow rocks to finish it up.

Sunday, October 31, 2010

Woodford Dam 19km

Driving up at 6:30

Beautiful area to go running, mostly fire trails with a bit of single trail and some tarmac. Some of the most insane hills I've ever had to get up and down.

Woodford Elevation!

The climbs really worked the heart and the downhills felt a bit unsteady and put a fair bit of pressure on the ITB. Briskly walked up most of the hills, - if anyone ran the hills I'd be blown away. I just can't describe the hills until you see them!

I think a lot of the guys running this are ultra runners, people who put in 100km+ weeks without any dramas, whereas for me this was a long run, with the added bonus of super hills! Had to pee at about 20min in where I lost about 5 places, and on the way back missed a turn off which added about 4mins or so to the run I think. Sucked in a way because I had my eyes on trying to catch the guy in front, think I lost a few places as well. Not to worry.

Run Time: 2:04:29, 45th overall.

Great place to run, looking forward to Glenbrook now.

Running out there, somewhere.

If you look really hard that's Pukie on the back of that guys shirt.

Doin' it tough

Thursday, October 28, 2010

Gym Session

Bench Press 40kg
10 10 10
Incline bench 25kg
12 10 8
10sec 10sec 10sec 10sec 10sec 10sec
Glute bridge
10 10 10
Single leg glute bridge
10 10 10
Adductor raise
10 10 10
Hollow rock
20 13 15

Reasonably easy going, don't want too much intensity before the weekend. Saw some badly performed CF style workouts happening which was fun.

Tuesday, October 26, 2010


Nice session in the evening at Gymnastics. Different coach who had a better way of explaining things. Worked on a couple of different things. Seems I had my form completely wrong on the front flip so I'm starting over there.
Felt better on some of the handstands thin week, seemed to have a little more of a feel for where I need to be kicking up to. Did some strength stuff (first level prog for Iron Cross I guess - ring hold just off the ground moving hands away from body.) The rings are so, so unstable. Nothing like I've ever felt at CF. Fun. Finished up with 25-15-15-15 Hollow Rock

Post: WPC & Dextrose

8km Easy Run

Run Time: 46:56
Stopped Time: 0:43
Distance: 8.07 km
Average: 5:49 /km
Fastest Pace: 4:42 /km
Climb: 59 meters
Calories: 604

Max HR: 168 (89%)
Avg HR: 154 (81%)

Tried to keep the pace reasonably slow and easy, was quite hot though and felt like I was dragging a bit - especially on the hills. Was pretty easy though as the HR suggests. No issues apart from a little teeny bit of tightness right TFL. Had massage yesterday which loosened things up a bit. Wish I'd done the run in the morning instead of at 1500.

Saturday, October 23, 2010


Run Time: 1:47:48
Stopped Time: 0:51
Distance: 18.13 km
Average: 5:57 /km
Fastest Pace: 4:02 /km
Climb: 138 meters
Calories: 1338

Max HR: 176 (93%)
Avg HR: 166 (88%)

Really tough, torturous run and actually ended up cutting it short. Was trying to get out another twenty km. I think I basically went too hard at the beginning. Felt quite good for the first six or so kms. Got a pretty nasty blister and legs just stopped working. Very tight right calf muscle. You can see on the splits where it all started to unravel. I struggled with the heat badly too - ran at quite a high heart rate. Ah well - I'm starting to think I should get a bit of a higher base mileage, maybe drop the sprints (not that I've been doing them anyway) and make them longer - but slower - intervals, plus a longer slower run mid-week. My nutrition is terrible these days as well - running on sugar, need to fix the diet up soon and re-aquaint myself with paleo.

Pre: Half a snickers, banana, Endura
During: GU
Post: Endura (then I just ate cake and other carbs all day at a bday celebration)

Wednesday, October 20, 2010


5x380m Two minute recovery

1:24 - 1:21 - 1:24 - 1:24 - 1:26

Tough session. Could quite have easily missed it, legs felt heavy and had a lunch of about five chocolate biscuits as I'd forgotten money. Actually went just to run some barefoot laps but again found too many bindis. Sucked it up and got some decent work done and feel happier for it.

Pre: Nil
Post: Dextrose (40g carbs)
Recovery: Elevated legs for a few minutes. Cold water bath.

Tuesday, October 19, 2010


Well, I finally did it. And its not a free handstand. I've torn or strained some muscle in my left hip. It's an external rotator though, I did it on my first attempt at a cartwheel I think. Anyway, I'm in the cold water bath now. Wont be able to run for a bit. That left side has been weird since last week.
Gymnastics was ok, not as difficult as last week. Felt I was getting better on my front flips. More aware of where I am in space. Handstands not much better, got one that felt right from about twenty attempts. Lots of good core exercises as part of the strength work which lasts about thirty minutes. Need lots of handstand practice.

Sunday, October 17, 2010

Barefoot Inc. Barefoot/Pose Clinic Centennial Park

Nice Sunday morning out at Centennial Park with the shoes off for a free barefoot/pose workshop. It was good to see that most of what I have done through self teaching is right. I still have a long way to maintaining good form and I still feel I have trouble with the "pull" but I'm on the right track. We started with some mid foot bounces, moved to spider walks and 'dry humps' before getting on to the pose stance, the pull and the lean. Still having trouble feeling the lean actually as well.
We broke into three groups to run through more drills and get a little more coaching. It was great to see the enthusiasm of the coaches who genuinely wanted people to connect with barefoot running. It makes sense on such a philosophical level as well as physiological. Stripping things back, connecting with the body and earth. Very nice.
Was good for a two hour intro. Has definitely made me want to incorporate more barefoot drills into my training. Will probably do my 'sprints' on grass without shoes and see how I go. Will try and get the cadence stuff sorted.

Saturday, October 16, 2010

20km Run

Run Time: 1:59:46
Stopped Time: 3:23
Distance: 20.20 km
Average: 5:56 /km
Fastest Pace: 4:39 /km
Climb: 237 meters
Calories: 1669
Max HR: 168 (89%)
Avg HR: 150 (79%)

Oh the pain. Long time since I have done any distance and this absolutely killed me. Was down to 7 minute per km buy the end and shuffled through some very, very heavy legs. Started with quite a tight left hamstring. Got a blister on the side of my right foot around 8km which was reasonably painful. Just glad I got the work over and done with. No nutrition during run which I feel makes a difference. Not sure if training without food helps or hinders.

Recovery: Trying out contrast baths - 5min in cold water, 5 min in hot shower X 3. Lots of carbs.

Friday, October 15, 2010


Bench Press


Bar Dips

Slow treadmill run for 5 minutes and a fair bit of stretching. Hopefully feel ok for the long run tomorrow. Looks like it could be wet so might be on the treadmill for a while. Arg.

Wednesday, October 13, 2010


Was supposed to be a 30 minute tempo run but turned into a wet torture session. Legs very heavy from gymnastics session, primarily left hamstring, but also bilateral glute doms. Had fun running in the pouring rain with my beautiful wife. Stopped a few times and just ran fairly easily (plus my legs were crap) Still some tightness around right hip flexor TFL.

Max HR: 173 (92%)
Avg HR: 153 (81%)

Tuesday, October 12, 2010


Came home from work and tried to mobilise the hips. Two min each side twice on the glutes ("pigeon" type pose but up on the side of the lounge) Two minutes each side twice on the hip flexor/quads and two minutes twice on the ITB/TFL before leaving for gymnastics.

First day trying out a specific gymnastics group session at Mac Uni. I've jumped in half way through a six week course so I felt a bit anxious, but once I made a fool of myself in the first two minutes I felt fine.

Started with some mobility on the joints, basic stretches etc before moving into forward rolls (no prob) backwards rolls (wtf? - this is where I made a fool of myself) Bunny hops (kind handstand kick things) handstand with split legs, handstands with straight legs, cartwheels (had never, ever done one and was so uncoordinated I needed specific instruction) roll off or over (I think?) which is like a cartwheel but more explosive... Then we went up to the trampoline to do more roll overs (uh...) and ended up practising some forward pikes from the trampoline into the cushion pit. Pretty fun, started to get the idea but have so, so far to go. Hope to have a full front flip on the trampoline before xmas. Then I practiced handstands for a while and I think I got one that lasted for about 10 seconds.

Did strength and conditioning at the end. Two times 30sec handstand holds. One minute wall sit. 20 push ups with feet up on bar. 10 push ups with arms close in. Five chin ups. 30 tuck jumps. One chin up behind neck. 20 leg raises. 30 box jumps. 30 reverse push ups (dips on box) 30 calf raises. 40 sit ups. 20 V type ab things and walking lunge (maybe 15m).

Smashed. I felt really sick about five minutes afterwards, combo of motion sickness and being out of condition, and by the time I got home I thought I would throw up. Looking forward to next week. Really want to achieve a freestanding handstand and a forward flip on the trampoline.

Saturday, October 9, 2010

12km Run

Run Time: 1:13:29
Stopped Time: 3:15
Distance: 12.13 km
Average: 6:04 /km
Fastest Pace: 4:33 /km
Climb: 87 meters
Calories: 900
Max HR: 175 (93%)
Avg HR: 153 (81%)
Very low motivation, stiff sore legs from weights. Started ok, hit some trails at about 3.5km and a very sharp hill which pushed my HR up to about 173 - never quite recovered from that. Just had to get through, wanted to get at least 15km but tight glute/TFL on right hip and right calf tightness prevented that. Thought it would be best just to call it early. Definitely brought back down from the high of the half and 10k. Need to get massage and really focus on stretching out everything. Glad I got this done though regardless.

Have to have a think about what I'm going to do with the resistance training. Maybe drop the weights down, or concentrate on pistols.

Thursday, October 7, 2010

Weight Training

Bench Press



Glute Activation
All 3 x 10, hold for 5 sec

Glute Bridge
Single Leg Glute Bridge
Lying Abduction

First time in the weights room for a long time. Funnily enough just running hasn't made me any stronger. Hopefully not too sore tomorrow.

Wednesday, October 6, 2010

Restoration and supplements

Wanted to run this afternoon but have just felt absolutely fatigued all day. Instead did a bit of rolling and stretching, particularly focussing on trying to stretch the ITB out, can still feel residual tightness on the left leg. Am rolling with the foam roller and an oversized tennis ball on the glutes. Also hung out in 'happy baby' which is painful on the groin.

Thought I'd quickly list the supplements I'm currently taking:

Vitamin D - 3000 iU
Alpha Lipoic Acid - 300mg
Magnesium - 600mg (just recently upped this - its actually got a bunch of other stuff too like calcium and potassium)
Digestive Enzymes - usually Now Foods Super Enzymes, but am going to get a higher dose of Betaine HCl

Tuesday, October 5, 2010

Swim 1000m

Approx. 20min. Fairly relaxed swim broken up into two sets of ten laps.  Still working on my swimming muscles. Hoping to do Cole Classic 2km ocean swim in February next year.

Signed up for the gym at Mac Uni again so I have to get strength work done and I have to swim regularly now. Still trying to figure out what I'm going to do for strength work, as I'm only going to really have one day a week to do it.

Sunday, October 3, 2010

Penrith Lakes 10km

Official Time: 45:03
Avg Pace: 4:30 km/min

Wow. What a day. Cold and wet, daylight savings had just ticked over so we lost an hour of sleep. It was certainly tough to look outside at the pouring rain and say that I was glad to be doing this.

Woke at about 5.45 daylight savings time after going to bed around 2200 standard time, not really the amount of sleep I would normally like. I've noticed on race days I'm not tired though as adrenaline is already starting to kick in. Warmed up by having a hot shower and getting into the BSc tights, had a bit of a foam roll and a stretch and got moving.

Got out to the venue at the Regatta Centre and it was raining, cold and bleak. Picked up the bib and timing chip and still had about half hour before the start. Did a little static stretching and some jumps to warm up the calves and shins, a few squats to try and get the heart rate up a little and during this time it alternated between pouring down and light drizzle.

Moved down to the start area with a light jog and got ready to go. I'm still unsure about myself so I placed somewhere near the back of the pack. Gun went and we started to move off when I realised I was kind of stuck behind a few runners that weren't hitting the pace I was hoping for. I got a bit freaked out and took off down the outside to try and get in front. I quickly realised that I had pushed to hard, too quickly as my heart rate just sky rocketed. I also had the strange experience of having heaps of space and not knowing how to pace myself properly. I tried to set myself to the pace of a couple of people ahead of me but they kept gaining ground. I had to slow a little to stop myself from blowing out in the first few km's. I got overtaken by a few people and eventually settled into a rhythm about 20m behind one of the girls that had overtaken me.

Probably only 2-3km in I started to feel the signs of a stitch in my right side, I just had to keep trying to either slow my breathing down to relax or to breathe a bit harder. A full stitch never came on, but it was pretty uncomfortable over the first lap of the lake. I have found that I get stitches if I am running at a high heart rate. About 5km I started to feel pretty tight through my right glute and left ITB. Same as what I had towards the end of the half-marathon. Not enough to significantly slow me down, but enough to not allow me to get relaxed and speed up. One of the nice memories was coming down towards the mountains and seeing half covered in cloud - very scenic. At some stage the rain had started really coming down again and I was soaked completely through. Didn't slow things down much except over the timing things which looked like being very slippery plastic. Just kept pushing along and probably at about 8km I caught up to the girl in front who I was using as my pacer, but then she moved away from me again. I took a mouthful of water at the last aid station and then tried to pick up my pace to bring it home. Got a bit of speed up before hitting some giant puddles which soaked my shoes right through and then sprinted at the finish line, just passing the pacing girl on the line! I was thinking sub-50min would be good and 46min would be outstanding. To achieve 45:03 is fantastic and I'm on a bit of a high from that. Mac Uni students were on hand for a bit of glute/ITB massage which was great. Still tight though.

I'm certainly learning more about how to race and prepare myself. Will try and get into a routine of training from now until December.

Pre: Banana & WPC at about 6am, Choc GU (with caffeine) at about 8.30
Post: Watermelon immediately upon finishing. WPC and dextrose

Wednesday, September 29, 2010

Easy 5k

Started: 29/09/2010 17:58:44 Run Time: 28:35

Stopped Time: 1:07
Distance: 5.10 km
Average: 5:36 /km
Fastest Pace: 4:36 /km
Climb: 92 meters
Calories: 395
Max HR: 166 (88%)
Avg HR: 149 (79%)

First post and first run since the half marathon. Felt pretty good, a bit of tightness at first, bit of left knee twinge. Was quite tired today and didn't really want to go but got antsy sitting at home. Felt slightly bloated during the run.

Pre: Couple of nuts, didn't eat much all day
Post: Magnesium supplement - will eat dinner shortly (Rack of grass fed lamb and bok choy)