Monday, December 31, 2012



2286.92km (199:12:38) (2011: 2207.28km, 198:12:05)

28253m elevation gain (2011: 25314m)



1757.51km (77:07:09) (2011: 713.93, 38:21:20)

18827m Elevation Gain (2011: 7547m)


53 Activities, 36:04:25 (2011: nil)

Total time all activities:

314:27:04 (2011: 255:38:26)

Pretty disappointed with the way my running went, missed the only real goal I had which was to run well at Sydney in September. Two stress reactions August and again in December took a huge chunk of time off running. A lot more cross training this year than last.

2013 goals:

Sub 18:30 5k
Sub 38:30 10k
Sub 85 Half Marathon
Sub 3:00 Marathon

Eat better
More strength work
Stay injury free



Squat: 3x5 60kg
Bench: 3x5 52.5kg
Deadlift: 3x5 75kg


2x1min holds (side plank divided 30/30)

Russian Twist (5kg)
Side planks (L/R 30/30)
Supine leg lift

Got to jump in the neighbours pool after as they are away on holidays.

Sunday, December 30, 2012

19km Cycle

Distance:19.17 km
Avg Speed:26.7 km/h
Elevation Gain:134 m

Doing the bare minimum at the moment.

Weekly Totals:

Cycling: 149.92km (6:11:28) - 1.5hrs of this was walking pace

Strength: 50mins - first weights session left me with incredible DOMS - Will start the New Year with a focus on strength.

Saturday, December 29, 2012

61km Cycle

Distance:61.32 km
Avg Speed:28.9 km/h
Elevation Gain:299 m
Ride to Cranebrook via Castlereagh Rd and Londonderry Rd. Solid ride.

Thursday, December 27, 2012

16km Cycle

Distance:16.17 km
Avg Speed:27.7 km/h
Elevation Gain:82 m

Trying to spin out the DOMS.


Korean bbq and afternoon ride with the wife and kids, Newington Armory and Bicentennial Park

Distance:18.11 km
Avg Speed:12.8 km/h
Elevation Gain:38 m

Wednesday, December 26, 2012


Back in the weights room after two months out.

Squat: 3x5 60kg
Bench: 3x5 50kg
Deadlift: 3x5 70kg


Sit ups: 2x20
Russian twists (5kg): 2x20
Plank, side plank (left/right) 30sec, 30sec, 30sec x 3
Bridge: 4x30sec

Prepping for DOMS.

Tried a hop and the lower limb was immediately painful. Didn't seem to get aggravated squatting so thats a plus.

Tuesday, December 25, 2012

35km Cycle

Distance:35.15 km
Avg Speed:26.0 km/h
Elevation Gain:408 m

Last Xmas I was out in the snow in Sth Korea nursing suspected tibial stress fractures, this Xmas I was out in the rain on the bike with a suspected tibial stress fracture.

The cold I picked up on the Gold Coast moved into my chest the last few days, but finally feels like its cleared up. Left leg aching whilst riding - santa failed to bring me the new legs I wished for.

Watched a horrific doco on the situation in Syria where the government is shelling hospitals. Awful. Dead children, babies, people with the top of their heads blown off.

Thank fuck i was born here.

Merry Christmas.

Saturday, December 22, 2012

48km Cycle

Distance:48.02 km
Avg Speed:28.1 km/h
Elevation Gain:341 m

Longest ride in a while. Need an ice back for the ass. Still aching in the back of the leg. Less hot spots as I've moved the cleats.

Saw some horses with xmas clothes on, kind of dressed like santa I guess. Definite highlight.

Thursday, December 20, 2012

23km Cycle

Distance:23.16 km
Avg Speed:26.2 km/h
Elevation Gain:213 m

Cycling shoes, cleats, hot spots. Something else needing fixing.

Wednesday, December 19, 2012

16km Cycle

Distance:16.01 km
Avg Speed:25.4 km/h
Elevation Gain:188 m

Better get accustomed to the bike. Looks like I might not be running for a while again.

Saw Noreen at Penrith Physio , decided to go somewhere kind of close as I may as well try and find somewhere close cos I'll be going regularly I suspect. She thinks it's most likely to be a stress fracture and is concerned its the tibial plateau, high up near the knee which will mean a boot. If its lower down it might be an air cast. It could possibly be compartment syndrome but I think that's unlikely. Otherwise I guess it could be some gnarly muscle issues. She's trying to book me in to see Dr Southern, the former Panthers team doctor, who is apparently on the money with sports injuries.

When she assessed my gait she pointed out a pronounced internal rotation of the left tibia when I walk. I reckon its always like that, but I also think its more pronounced because of how shithouse my post tib is.

I will definitely dish out the money for an MRI if needed this time, otherwise it completely fucks with my mental state not knowing a solid diagnosis. Twice is too much.

It's only been 2 mths since coming back from the last stressie, so need to think about how to get the training, strength, nutrition all to come together. I'm think Gold Coast marathon might be dropped and target a fast(ish) time at Melbourne instead. Have an entry for Sydney already paid for so that might work as a long training run prior? Have to get this all this other junk, including the haematuria, sorted first.

Oh, and I picked up a cold last week and put on a kilogram from the vast amounts of junk food consumed on the Gold Coast.

Sounds like I'm a massive pussy eh.

On a positive note, my garmin seems to be working again after a hard reset and I got my uni marks back which were pretty solid.

Tuesday, December 18, 2012

18km Cycle

42 mins

Leg is still shit.

Booked in to see physio tomorrow at Penrith Sports physio which is Rob Standen's clinic but not with him.

20km Moderate

Ran on the Gold Coast.


Avg Pace 4:37

Tried to push the pace but couldn't get any quicker than 4:20's.

Garmin has died on me, lost the splits and map.

Have upset the running gods and have acquired another injury. My money is on it being some kind of tib post dysfunction - but it could be anything. Hurts all around the tibia - anterior up high and post low, near the achilles.

Also, just to add to the festivities - I pissed nice fresh blood after this run. Second time its happened to me which means I'll have to see a specialist and get a camera 'up there'. Awesome.

Sunday, December 9, 2012

25km Long Run

Distance:25.01 km
Avg Pace:5:21 min/km
Elevation Gain:620 m

My wannabe Lydiard Waiatarua long run. Such a killer ascent. Misjudged the distance so ended up with an extra km. A bit of a monster. Had to power walking a tiny bit of the hill right towards the end, not for too long though. Chafed badly. Bought Bodyglide from ebay and its shit quality, not working.

Interesting run as you move up into a different type of bushland and then up into the little european-esque enclave of Mt Lagoon where its and avenue of foreign, deciduous trees (can't remember the species - looks kinda like maple). At one tiny point where you can look out you can see mountains stretching far, far north.

Wildlife count: Two black wallabies, one brush turkey, one peacock (up in Mt Lagoon - random), one goanna.

Weekly totals: 

Running: 77.20km (6:23:04)
Cycling: 63.85km (2:28:30)

Saturday, December 8, 2012

12km Tempo

Distance:17.97 km
Avg Pace:4:39 min/km
Elevation Gain:195 m

12km: 49:26.5 (4:07min/km)

Was aiming at 4:05 pace but the hills at the back end dropped me hard.

Had to recruit 2:47 marathoner Ross, from Runnerstribe, to pace me through this one, for fear of not being able to get through it. Was feeling good and strong up until those last few km's. Through 10km in 40:57 which is a PB time for me.

Have a bruised toenail and a blister I have to try and manage now. Bane of my running existence.

Friday, December 7, 2012

Thursday, December 6, 2012

20km Easy

Distance:20.02 km
Avg Pace:4:56 min/km
Elevation Gain:74 m

Much more pleasant than yesterday. Ran down on the Lowlands as it's just more convenient. Beautiful morning to be out. Running fast is so much harder than running long.

From yesterday. Finally some blue skies.

Wednesday, December 5, 2012

4x2km w/2min recovery

Distance:14.21 km
Avg Pace:4:43 min/km
Elevation Gain:52 m

2k splits:

7:48.1 (3:54min/km)
7:49.7 (3:55min/km)
7:58.5 (3:59min/km)
8:44.2 (4:22min/km)

What a disaster. Had nothing to give and got hit with a head wind on that last interval. Looking for answers. Disappointed with myself.

Tuesday, December 4, 2012

12km Cycle

Distance:12.18 km
Avg Speed:23.2 km/h
Elevation Gain:170 m

Just a quick one to get some blood moving. My ass hurts already.

Monday, December 3, 2012

16km Cycle

Distance:16.54 km
Avg Speed:27.1 km/h
Elevation Gain:132 m

New bike!  Need money from my parents to pay for this. Yes, I'm 33, I live with my parents and I am getting a bike for christmas. Slightly different to the malvern star bmx I got when I was 9.

Much nicer than the Reid I bought earlier in the year which got stolen by some junkie asshole from Westmead.

Saw Damien, had needles in the calves and psoas. Ready to rock and roll this week, albeit nervous about the 12k tempo coming up.

Sunday, December 2, 2012

24km Easy

Distance:24.14 km
Avg Pace:5:03 min/km
Elevation Gain:291 m

Another tough day. Decided to try and get a sleep in so didn't start running until about 8am, was supposed to be cooler anyway. Still retardly humid. Weight's been at around 71.3kg, was 69.5 when I got back. Made the mistake of using a nuun electrolyte tablet in the bottle. Tastes like shit and made my mouth all sticky and disgusting. Never again.

Just feeling beat up and looking forward to a couple of days not running. I assume its a combination of harder training than I've done for a while, with longer runs and shit weather + actually working a job for the first time in months.

My wife says I'm a wuss. Good to see she's picked up some aussie slang.

Weekly Totals:

Running: 75.55km (6:14:38)

Saturday, December 1, 2012

6km Tempo

Distance:6.02 km
Avg Pace:3:59 min/km
Elevation Gain:29 m

3k warm up, 6k tempo, 3k cool down. Tough. Lost a bit of focus and dropped a few seconds on the third km. Was dizzy by the end. I wonder how much difference the humidity makes, was praying for rain but got about three drops. Ran for a km right as the cool down with another runner- 58yr old triathlete lady. The people I meet are either way faster or way slower than me.

Jumped in the ice bath afterwards.

Haile Gebrselassie racing in Fukuoka this weekend, shame Ben St Lawrence isn't there.

November Totals: 

Running: 244.5km (20:24:33)
Strength: 2:58:37

Best month since July.