Tuesday, October 30, 2012

10km Aerobic Base Run

Distance:10.01 km
Avg Pace:5:05 min/km
Elevation Gain:150 m

Felt ordinary again. Not a fan of the afternoon run at the moment, felt bloody hot and thirsty. Feeling super unfit. Dead snake of about a metre on the road. They still scare the shit out of me when deceased.

5 consecutive days running. Foot was feeling weird before I ran but feels fine during and after run. Will just keep adding volume as I can.

Monday, October 29, 2012

Sunday, October 28, 2012

12km Aerobic Base Run

Distance:12.01 km
Avg Pace:4:53 min/km
Elevation Gain:339 m

First run out at the Colo River. About a 20min drive from home, but am able to run on a dirt road with a fair bit of up and downs without being stupidly steep. Nice place to run apart from the fear of snakes and the shock of a few kangaroos bounding around - 3 greys, 3 black tailed wallabies (?) 1 brush turkey, 1 rooster and 1 barking labrador which was behind a fence thankfully.

Longest run lately and foot is feeling fine, a little achey yesterday afternoon. Actually felt reasonably comfortable for the most part today which is nice - probably because its a morning run and its not too hot.

38km for the week.

Instagrammed beginning of road

Saturday, October 27, 2012

Friday, October 26, 2012

8km Aerobic Base Run

Distance:8.01 km
Avg Pace:5:14 min/km
Elevation Gain:124 m

Feeling somewhat better, but that's because I'm running a heap slower. Not sure how conservative I need to be at the moment. Foot is feeling pretty close to normal and its now been around 9 weeks since initial presentation. If I can keep the pace slow (which I don't have much of a choice with) then I'm thinking I could up the volume a bit faster.

Ran in Wright socks - decided I don't really like them as I can feel my feet slipping around. Like the fit of the 1600's better, calves tight. Want to get up to Colo and try the trail there.

Wednesday, October 24, 2012

8km Aerobic Base Run

Distance:8.02 km
Avg Pace:4:59 min/km
Elevation Gain:103 m

Still warm at about 26 degrees even at 6pm. One day I hope I wake up and feel like I have some fitness. Wore the new NB MRC1600 flats. I like them, but are unsuitable for the gravel as stones keep getting stuck in them. Super light and firm. Will have to try and rotate shoes around a bit more than I have in the past.

Tuesday, October 23, 2012

6km Aerobic Base Run

Distance:6.19 km
Avg Pace:5:01 min/km
Elevation Gain:65 m

Still feeling fat and very unfit.

Sunday, October 21, 2012

8km Aerobic Base Run

Distance:8.07 km
Avg Pace:4:55 min/km
Elevation Gain:90 m

Volunteered to man an aid station at the SMC races in Wetherill Park this morning, so after that was all done had a run around a part of the course. Again am finding myself running harder than I should be with a couple of 4:35 splits. Need to use the HR monitor.

Friday, October 19, 2012

6km Aerobic Base Run

Distance:6.03 km
Avg Pace:5:18 min/km
Elevation Gain:134 m

Have upped the 'program' from a 25min run to a 30min run (ended up with 32min). Foot felt good, couple of 4:40 km's, an 800m uphill section that got the HR up. Ran on the dirt rd in the national park.

Thursday, October 18, 2012



Squat: 77.5 x 3 x 5
Press: 40 x 3 x 5


Stuck at the 77.5 mark, probably because I don't want to push it too much. Overhead press is a struggle.

Wednesday, October 17, 2012

Day 8: Run/Walk

Distance:7.17 km
Avg Pace:5:01 min/km
Elevation Gain:20 m

Last run/walk session. Foot feeling fine when running, little bit of an ache sometimes through the day. Can feel it a little now, an hour and a half after running. Tried to run by feel, body felt very slow but my heart and lungs were struggling to keep up. Averaged 4:43 pace so was running quicker than I thought. Shouldn't be running that hard yet.

Ran on the dead flat lowlands. Nice to be back down there.

I need to go on a diet. Feeling very fat.

Monday, October 15, 2012

Day 7: Run/Walk
Distance:6.80 km
Avg Pace:5:18 min/km
Elevation Gain:91 m

Run 15/Walk 2/Run 15

Ran it far harder than what I should be at the end of a long day. Legs feel good, foot ached through the day here and there, but felt good during the run. Waiting to get fit.

Saturday, October 13, 2012

Day 6: Run/Walk

Distance:7.12 km
Avg Pace:5:54 min/km
Elevation Gain:102 m

Tried to bring it back a bit from the last run as my foot ached a little afterwards. Aim was to keep the HR at or below around 140. Mostly felt good apart from a little bit of ache in the middle of the last 10mins.

Strength: Workout A

Strength: Workout A

Squat: 77.5x3x5
Bench Press: 55x3x5
Dead lift: 100x5

Thursday, October 11, 2012

Day 5: Run/Walk

Distance:6.67 km
Avg Pace:5:42 min/km
Elevation Gain:102 m

10min run w/ 2 min walks. Getting there. Trying to take it easy, but am just feeling so unfit. As soon as I hit a tiny incline its all over.

Tuesday, October 9, 2012

Day 4: Run/Walk

Distance:5.79 km
Avg Pace:5:32 min/km
Elevation Gain:73 m

Some motherfucker stole my bike. What a low asshole. From outside a hospital too.

Anyway, took a bit of anger out on my run 8min intervals were 5:00 pace, 4:38 pace and 5:04 pace. At least I can run a bit now.

Monday, October 8, 2012

Strength: Workout A

Strength: Workout A

Squat: 75x2x5 +3
Bench: 55x3x5
Deadlift: 100kg

Backed off a heap. Tired after first day of clinical placement. Grahame made me laugh on the last set of squats so couldn't finish..

Sunday, October 7, 2012

Day 3: Run/Walk

Distance:5.14 km
Avg Pace:6:25 min/km
Elevation Gain:54 m

3 x Walk 3/Run 7

Awesome to be outside. Foot feels much better again. I can feel like its not 100% right still, but it's so close. Fitness feels ordinary. Legs don't know what I want them to do. Very happy to be outside - wished I could have gone for another half hour.

Friday, October 5, 2012

Strength: Workout B

Strength: Workout B

Squat: 85x3x5
Press: 42.5x3x3

Sit ups: 3x20

Tweaked a muscle in my back/scapula type area again doing the squats so dropped the cleans out. Tried to increase the press but failed and ended up 3x3. Squats got very ugly and off balance, during second set.

Thursday, October 4, 2012

Day 2: Walk/Run

Distance:4.53 km
Avg Pace:7:43 min/km
Elevation Gain:41 m
And the rehab continues. Walk 5min/Run 5 min x 3. Really warm and felt very unfit. HR of 80% max at about 5:30 pace. It's also pretty hot today and haven't eaten well. Legs felt junky from the weights.

The foot feels ok. I know there's still not 100% better, but it is much, much better.

Wednesday, October 3, 2012

Strength: Workout A

Strength: Workout A

Squat: 80x3x5
Bench Press: 62.5x3x5
Deadlift: 105x1x5

Tired today. Squats felt heavy, deadlift felt heavy. Progressed a tiny bit on the bench.

Tuesday, October 2, 2012

35km Cycle

Distance:35.08 km
Avg Speed:27.6 km/h
Elevation Gain:352 m

Nice ride. My toe hurts after kicking it on my textbook yesterday. Loser.

Monday, October 1, 2012

Day 1: Run/Walk + Strength: Workout B

Day 1: Run/Walk

Distance:3.80 km
Avg Pace:8:06 min/km
Elevation Gain:31 m

First run in six god damn weeks. Foot definitely not 100%, but I'm hoping that it is healed enough to be able to handle 10mins of running and that the running will help it help it heal.

Ran 4:39 pace for the second 5min. Too quick, but I enjoyed being out there on my feet.

came home and did;

Strength: Workout B

Squat: 85x3x5
Press: 40x3x5
Power Clean: 62.5x3x5

Increased squat and clean, press stayed the same.

Over the weekend I did some very light exercise with Jisun - went to Olympic Park and rode the bikes around for an hour and a half on Saturday and went up the mountains and walked in the bush for an hour yesterday. Not a super exciting walk, but one decent view into the Grose Valley.

Grose Valley