Thursday, November 29, 2012

9km Easy

Distance:9.23 km
Avg Pace:5:14 min/km
Elevation Gain:35 m

Think I need the post tib needled. Another 99% humidity day. Have to learn how to manage work and training i.e being on the feet for 7hrs and also running.

Wednesday, November 28, 2012

65min w/4x3min efforts + 15min effort

Distance:13.80 km
Avg Pace:4:43 min/km
Elevation Gain:62 m
Hard session. Just couldn't hang on and got gradually slower and slower. 3 min efforts paces were; 3:49, 3:51, 3:56, 3:56 and then the 15min pace averaged at 4:15. Faded badly. Ran in the 1600's.

Another 99% humidity day, weighed 71.7 when I left and 70.7 when I got back.

Two bags of ice post run and some chocolate milk. Haven't had an ice bath for a long time and was thinking I was due.

Saw a snake about 100m up from our house yesterday afternoon. I'm always worried about coming across them down in the national park, but here it was crossing the street. I was with dad who for some fucking stupid reason basically stopped the car over the top of the snake. By the time he reversed back, the snake had disappeared. Hopefully off into someone elses yard and not under the car. It was enough to give me nightmares about having a snake in the bed last night. Fucking snakes.

Two of our three chickens got killed by a fox last night as well. Fucking fox. Saw it on the back deck this morning. Life on the 'land'.


Tuesday, November 27, 2012

16km Easy

Distance:16.02 km
Avg Pace:5:03 min/km
Elevation Gain:241 m
Headed off at 6am to try and avoid any heat, but it didn't make any difference. Problem was the humidity is up around 99%. Killer. Like running in a sauna.

Took forever to get the legs working and just felt slow and arduous. Had the calves rubbed down by a local physio, so they're slightly better, but still feeling tight. Ran straight from home, mostly roads in the 1400's.

I've turned into a human bug catcher, every time I come back I'm covered in little black insects that have drowned in the sea of sweat.

Sunday, November 25, 2012

22km Easy

Distance:22.01 km
Avg Pace:5:01 min/km
Elevation Gain:603 m

Lower Colo Rd. Holy shit this was hard work. The humidity and heat just dropped me, and by 9k I was spent. There's a climb about about 90 metres over about 1200m at that point and by the time I got to the top of that I was in trouble. Actually had a gel, which is something I very rarely would do. Dragged my ass through the second half. Got chafed thighs too just to add to general state of unhappiness.

Curious about how many hilly runs I should have during the week?

Weekly Total: 77.43km (6:22:39)

A substantial increase in volume. Biggest week since mid august when I got injured (90k week).


Saturday, November 24, 2012

10km Tempo

Distance:10.02 km
Avg Pace:4:10 min/km
Elevation Gain:26 m

3km warm up including a few strides and then into the tempo. Very solid run. First few km's pretty good, comfortable, breathing pretty relaxed but by the last three km I was definitely putting in an effort, not all out but just hard work. Was a struggle getting out of bed this morning, this weeks sleep has been sub-optimal.

Ran in the 1600's which I'm liking. Saw tonnes of cyclists, three teenage girls race walking (weird) and one older lady having a run. Got covered in these little bugs that stuck to my sweaty white body. Could have cooled down better, just 8mins of super easy jogging and minimal stretches.

Thursday, November 22, 2012

9km Easy

Distance:9.02 km
Avg Pace:5:04 min/km
Elevation Gain:32 m

Ah, nice flat roads. Easy run, calves tight. Pretty tired after yesterdays funeral, but was all good once I shuffled through the first km. Start a new job at Westmead this afternoon so my anxiety levels are a touch high.

I'll run Saturdays tempo down on the flats.

Lowlands. Flat and fast.

Kind of post scripts to that nasty hilly run I did on Tuesday:  here and here 

Wednesday, November 21, 2012

12km w/ 6km fartlek

Distance:12.00 km
Avg Pace:4:52 min/km
Elevation Gain:169 m

Legs a bit dead. Went with 500m on, 500m off. Probably ran at roughly 4min pace for the hard effort. Fairly undulating run straight from home.

Tuesday, November 20, 2012

20km Easy

Distance:20.01 km
Avg Pace:5:03 min/km
Elevation Gain:352 m

First day on the Tiger program. Haven't run this route before, headed out into the middle of the national park which is about 15mins drive from home. Ended up be more difficult than anticipated with virtually 4.5km of uphill. It just never ends.

Went 'proper' trail running down a 4wd track, but started thinking about how easy it would be to get bitten by a snake and die out there no mobile phone, just a bottle, a pair of shorts and a visor. I'd have to tear my shorts up to make a compression bandage/tourniquet and that would be embarrassing.

Mentally tough, just 20k's of trees and dirt and hills. I wonder if this was the kind of running De Castella did in the Dandenongs. Cruised back down. Did not see one other person or car for the entire time I was out there.

Not sure how garmin work out there elevation data but this is much hillier than the Colo run I've done, but the elevation gain is about the same. Ran in the 1600's. Legs feel a bit more beaten up than they should.

Another day in the bush

Sunday, November 18, 2012


Distance:5.00 km
Avg Pace:3:52 min/km
Elevation Gain:42 m

First official 5k race. Felt very much out of place lining up at the front at the start - but having a look at last months times I knew if I went sub 20min I'd be in the top ten. Very weird to set off at a pace that had me running third for the first 300m. Soon realised I was well out of my depth and just had to hold on for as long as possible.

Two things about this course is that there is a reasonable incline from about 2km up to the turnaround at 2.5km, and that slows things down, but then you get to come back down which provided a bit of relief - not much. Once back down and heading towards the finish I knew I was in trouble when I started feeling like I could both shit my pants and puke at the same time.

I guess I'm pretty happy with the result given the last 3 mths of training.

Massive forehead

Saturday, November 17, 2012

40min Aerobic Base Run + 5x100m Strides

Distance:8.40 km
Avg Pace:4:46 min/km
Elevation Gain:26 m
Feel like I'm starting to get back to where I want to be. Volume is still super low, so there's no endurance, but I'm feeling like 4:40 km's are relatively easy again which is good.

Ran on the lowlands which makes it a bit quicker, as well as there being a few cyclists around so I probably upped the pace a little more than necessary. (4:20km which isn't necessary)

Finished with 5x100m strides - which were around the 19-21sec mark. Looking at the garmin has me averaging at 2:55min/km pace - now, to just be able to hold that for a further 4900m...

Friday, November 16, 2012


3x8 Bench Press (55kg)
3x8 Bent Row (55kg)
3x20 Arm/leg extensions on bench

Pretty lazy session.

Thursday, November 15, 2012

60min Aerobic Base Run

Distance:12.49 km
Avg Pace:4:48 min/km
Elevation Gain:323 m
Good run out at Colo. Feeling a little bit fitter. With a few 4:35-4:45 km's thrown in without too much effort.

Wasted a heap of time driving back home via the national park and Upper Colo. Probably because I know I have to study.

Wednesday, November 14, 2012

40min w/ 20min Tempo + Strength

Distance:8.52 km
Avg Pace:4:42 min/km
Elevation Gain:32 m

15min warm up then 20min tempo, which ended up being more like an LT run. Just dipped under 20mins for 5k -  avg 3:58 pace. Dead flat on road.

Humid and cloudy. Richmond Lowlands
PM: Strength

Few rounds of yoga stretches then;

3x8 Bench Press (55kg)
3x8 Bent row (50kg)
3x20 Arm/leg extension on bench
1min plank

Tuesday, November 13, 2012

35min Recovery Pace Run

Distance:6.06 km
Avg Pace:5:47 min/km
Elevation Gain:70 m
Super easy run in the national park.

Monday, November 12, 2012

Strength + Mobility

A bit of a yoga stretch to start things off for about ten minutes then

3x8 Bench Press (50kg)
3x8 Bent Row (50kg)
3x15 KB goblet Squats (20kg)
3x15 Arm/leg extension thing on bench

Sunday, November 11, 2012

20km Medium Long

Distance:20.11 km
Avg Pace:4:56 min/km
Elevation Gain:570 m
Nice run on Lower Colo Rd. Longest since injury. Felt like I was mostly taking it reasonably easy, except for the big ass incline at the end of the road before turning around. Think I saw a female lyre bird, definitely saw a male lyre bird which was pretty cool. Saw 7 roos - a group of three and a group of four - different types I think.

Its a cool run on a dirt rd that undulates mostly and takes you through a few different landscapes.

Misty morning on the Colo

Weekly Totals: 

Running 54.57km (4:39:26)
Strength: 53:37

A bit of work running with a few more big hills, a tempo and a fartlek/interval day. Abs are still sore from Thursdays workout.

Saturday, November 10, 2012

30min Recovery Pace Run

Distance:5.09 km
Avg Pace:5:54 min/km
Elevation Gain:26 m

Left leg is not feeling too good from hip to toe.

Friday, November 9, 2012

40min Fartlek + Circuit Training

Distance:8.45 km
Avg Pace:4:44 min/km
Elevation Gain:31 m
10min Warm up then: 
3min on/3min off, 
2min on/2min off, 
1min on/1min off, 
1min/on/1min off, 
2min on, 2min off, 
3min on/3min off 
9min cool down

Think I was roughly holding 3:50 - 4:00 min pace for each interval. Flat and on the road. Wore 1600's, left leg niggly sore/tight.

PM: Circuit Training

3 x 5 push ups, 10 rows(40kg), 15 sit ups, 20 squats, 3 hill runs (20m)


Been a while since I've done something like this. Was just going through it while I was training someone else.

Thursday, November 8, 2012

Strength & Mobility

3x10 Bench Press (40kg)
3x10 Bent Row (40kg)
3x10 Goblet squat (20kg)
3x15 Arm/Leg Raise on bench

Followed by a few sun salutations and some general stretching, rolling with 'the stick'.

Wednesday, November 7, 2012

50min Aerobic Base Run

Distance:9.50 km
Avg Pace:5:17 min/km
Elevation Gain:219 m

Got to run in the rain in the bush, down into the valley. Massive hill which had me doing 6min k's at, but figure I need something like that to kickstart a bit of fitness.

Tuesday, November 6, 2012

15min Tempo w/15min Warm Up

Distance:6.30 km
Avg Pace:4:46 min/km
Elevation Gain:69 m
First hard effort run since injury. Held on to a 4:05, then 4:14, 4:15, last minute and a half at 4:05 pace. Hard work on the dirt rd with a bit of undulating terrain. Wore the 1600's.

Monday, November 5, 2012

30min Recovery Pace Run

Distance:5.12 km
Avg Pace:5:53 min/km
Elevation Gain:62 m

Avg HR: 132 (72%)

Easy, easy run. It is now 100% official that I am terrified of snakes. I started down an actual trail and then just thought fuck it - too narrow and leaves and sticks everywhere. Can feel my heart rate increasing. Not worth it.

Booked in for a local massage today.

New signage and graded road at Wollemi National Park

Sunday, November 4, 2012

16km Aerobic Base Run

Distance:16.02 km
Avg Pace:5:00 min/km
Elevation Gain:202 m

Longest in a while. Felt like I was out there for a while. Have to get used to doing longer runs again. Had some aching in my foot which had me worried, and also my right knee. Might go back to taping the patella. Wildlife count: Two Kangaroos.

Weekly Totals: 43.45km (3:46:09)

Saturday, November 3, 2012

6km Recovery Pace Run

Distance:6.01 km
Avg Pace:5:22 min/km
Elevation Gain:82 m

Easy run in the misty rain. Love it. Need to get my post tib sorted.

Thursday, November 1, 2012

30min Easy Run + 6x100m Strides

Distance:5.56 km
Avg Pace:5:24 min/km
Elevation Gain:62 m

Really easy slow start, about 3 x 400m slightly harder intervals followed by 6x100m strides. Need to get the legs loosened.