Tuesday, December 31, 2013


Yearly Totals:

Running: 2726.83km (228:48:36)
Cycling: 1228.26km (52:08:02)
Strength: 15:46:34
Hiking: 9.69km
Kayaking: 3.2km

440 more km run than in 2012
529 less km ridden than in 2012
16hrs less strength work than 2012

Set PR's across each distance;

5km: 18:56
10km: 39:00
City2Surf: 59:19
Half Marathon: 1:28:27
Marathon: 3:10:04

Just looked back at my goals for 2013 and realised I did not accomplish any of them. Funnily enough not that concerned. Would have been nice, but these things happen. 2014 will be hard to train well with a new full time job that involves shift work and a lot of stress.

Will be happy to run without major injury and set more PR's. Would love to go under 3hrs in the marathon.

12km Aerobic Base

Distance:12.04 km
Avg Pace:5:20 min/km
Elevation Gain:301 m

Fairly easy run along Flatrock Trail and Lyrebird Track. Probably 5k single track with some rough stuff, and 4k wide fire trail - the rest road. Really liking this run even if it is slow going on the single trail - the water views are worth it. Last run of 2013.

Monthly Total:

Running: 315.82 (27:01:14)

Monday, December 30, 2013

10km Recovery

Distance:10.02 km
Avg Pace:5:40 min/km
Elevation Gain:154 m

Trail on Perimeter Track and Smiths Creek Track. Somehow managed to tweak my quad though. Some rocky going, but mostly pretty good quality - few mt bikers, a horse, a wallaby and a dead bandy snake. 

Sunday, December 29, 2013

24km Long Run

Distance:24.01 km
Avg Pace:4:55 min/km
Elevation Gain:229 m

Around Narrabeen Lake. Really nice track, including some rainforest sections on dirt. Pretty windy. Ran for about 3k with a guy down from Qld. Longest run in a while.

Narrabeen Lakes. Looks calm, but was damn windy.

Rainforest section

Weekly Total:

Running: 86.43km (7:13:00) 

All without orthotics - bit niggly lower limbs, but not too much of an issue at this stage.

Saturday, December 28, 2013

Curl Curl Parkrun 5k

Distance:5.03 km
Avg Pace:3:46 min/km
Elevation Gain:13 m

Wasn't sure if I was going to do this, started feeling a bit off last night. Woke at about 6 and decided I might as well. just over ten mins drive from here which is pretty good.

Went out too hard with a 3:37 first km - ended up in 2nd place for about a k and a half then lost it and dropped back to about 6th I think. This is an 'official' PR which is at least something - although one second under the time trial from a few weeks back and no where near the 18:45 that was a Garmin PR in 2011 (maybe not so accurate). 

Rounds out the year with PR's for 5km (18:57), 10km (39:00), Half Marathon (1:28:27) and Marathon (3:10:04).

Thursday, December 26, 2013

Wednesday, December 25, 2013

8km Tempo

Distance:8.01 km
Avg Pace:4:01 min/km
Elevation Gain:25 m

Good hard Xmas effort. Richmond lowlands, Bostons. Avg HR of 89% - over reached a bit and ended the last kms with a 92-94% max HR.  

Tuesday, December 24, 2013

7km Recovery

Distance:7.02 km
Avg Pace:5:13 min/km
Elevation Gain:75 m

Drizzly, only a few hours sleep but felt quite good.

Monday, December 23, 2013

14km Aerobic Base

Distance:14.09 km
Avg Pace:5:22 min/km
Elevation Gain:311 m

First few kms on Flat Rock Trail which is 6min pace trail, then through Davidson Park about 1k on road, then Lyrebird Trail which is like a flat wide dirt road for about 2km. So 7k off road. Humid. No orthotics, Bostons.

Saturday, December 21, 2013

6km w/3k Trail + 6km Recovery

Distance:6.12 km
Avg Pace:6:48 min/km
Elevation Gain:157 m

Decided to have a look at some more trails behind here, just have to shift the attitude and not worry about pace or time and think of it as a good way to strengthen the ankles and do some softer running. Pretty rough going in parts, rocky and corroded. Still - did a 4:08 last km (downhill on road) because I enjoy that more. 

Ran without orthotics in the Adios. I bought a size smaller in the Bostons and with the orthotics they don't fit well either - pretty much all shoes don't fit well around the heel. The adios felt really light without them too. Will just see how it goes.

PM: 6km Recovery

Distance:6.34 km
Avg Pace:5:10 min/km
Elevation Gain:77 m
New Bostons, no orthotics. 

Friday, December 20, 2013

10km Aerobic Base

Distance:10.04 km
Avg Pace:5:24 min/km
Elevation Gain:236 m

The intention was for a good 14 - 16km, but I took the Bostons out and they gave me a blister on the heel. At 5k I turned back and took the trail. It is a pretty nice track, seem to sit at a reasonable HR despite only moving at 6min pace. Could be good for recovery I guess. 

Thursday, December 19, 2013

5 x (2x200+1x400)

5 x (2x200+1x400)

44.8, 42.2, 1:27.1
43.5, 43.6, 1:24.5
43.2, 43.1, 1:25.3
45.0, 41.2, 1:23.7
43.4, 44.9, 1:30.3

A workout from the Daniels' plan, deceptively hard. Wasn't really planning on doing any running today, had a rough day - car is dead blah.

I do enjoy this kind of workout though - and it makes a 4:15 km feel quite cruisy at the end. Ran in Hagios. Would like to do this workout on the synthetic track at Narrabeen some time.

Wednesday, December 18, 2013

6km Aerobic Base

Distance:6.03 km
Avg Pace:5:01 min/km
Elevation Gain:71 m

First run with the 620. Usual afternoon/after work run - hot, tired etc etc. Bit of soreness in behind the left shin.

Tuesday, December 17, 2013

7km Recovery

First time not tracking via gps in over three years. Really tired and glad I got out, stomach probs at the end.

310 is completely dead and full of water 620 is on its way.

Monday, December 16, 2013

9km Aerobic Base

Looked at some more trails around Narrabeen. Too narrow and snakey and rocky as usual, so just headed around the lake which was much more pleasant. Two k at around 4:08 at 4:03 for a bit of effort.

Post run went to Collaroy pool, did two laps and my arms were dead - as was my Garmin which apparently is no longer waterproof. Guess I've got an excuse for getting the 620 now.

Sunday, December 15, 2013

20km Long Run

Distance:20.07 km
Avg Pace:5:13 min/km
Elevation Gain:259 m

Dee Why to Manly. Really slow walk first km through single trail along the coast from Dee Why - on the map I thought it may have been an actual path. Didn't really have the motivation to get out today. Wasn't prepared to go any longer than 20 today, although I would have liked to get in 24. I've never seen so many cyclists (and people in general) out - its very different from the past two years of solitary running.

Did get to have a dip in the Dee Why ocean pool at the end which was really, really good.

Dee Why

Weekly Total: 

Running: 65.43km (5:39:30)

This week was 1080m in elevation gain, whilst last week was 748m  - so much hillier running and thats reflected in the average pace. Should be good for strength and get me a bit fitter.

Saturday, December 14, 2013

9km Aerobic Base

Distance:9.01 km
Avg Pace:4:53 min/km
Elevation Gain:128 m

Tried to put in a bit of effort. First run this week that has been under 5min pace. Really tired.

Friday, December 13, 2013

13km Aerobic Base

Distance:13.01 km
Avg Pace:5:13 min/km
Elevation Gain:217 m

Hit a couple of sections of trail that slowed my right down to a power walk again. Had a look at the top section of Manly Dam track which is not suitable for decent running. I think the hills will make me stronger - my legs felt tired today. Five strict pull ups on the rings and a swim to finish.

Thursday, December 12, 2013

6km Recovery

Distance:6.32 km
Avg Pace:5:16 min/km
Elevation Gain:109 m

Another crazy busy day at work and 6+ hours on the feet. Just took this really easy, not too hot, bit of a breeze, heels are getting irritated by ill fitting shoes.

Wednesday, December 11, 2013

10km Aerobic Base

Distance:10.01 km
Avg Pace:5:21 min/km
Elevation Gain:202 m

Cut through some trail but was super rocky and slowed me to walking pace, decided to come back on Warringah Rd which was a nearly 2k slog uphill. Felt reasonably good considering another busy day on the feet - partially getting used to it and also the sea breeze and shade around here makes it much easier (so far).

Tuesday, December 10, 2013

7km Recovery

Distance:7.01 km
Avg Pace:5:10 min/km
Elevation Gain:164 m

Hot and hilly. Got to have a swim post-run which was excellent. 10 pull ups on the rings.

Sunday, December 8, 2013

21km Long Run

Distance:21.01 km
Avg Pace:5:07 min/km
Elevation Gain:322 m

Just couldn't get any quicker today. Another great morning weather wise though. Achilles started to tighten and some other weird areas flaring.

Saturday, December 7, 2013

13km Aerobic Base

Distance:13.02 km
Avg Pace:4:53 min/km
Elevation Gain:171 m

The Saturday loop. Very pretty morning, crisp and cool. Still the same old calf issues. Saw some baby miniature donkeys and kangaroos.

Friday, December 6, 2013

5km Time Trial

Distance:5.01 km
Avg Pace:3:47 min/km
Elevation Gain:5 m

Have been thinking about this: In 2011 I ran a 3:31:31 marathon and a garmin 18:45 5k, this year I ran a 3:10:03 marathon and only just dropped under 19min for 5k today. Just don't have the high end speed and fitness apparently.

Nice cool day today with a bit of wind around, but pretty good conditions. Good to get a hard run done.

Thursday, December 5, 2013

8km Aerobic Base

Distance:8.15 km
Avg Pace:4:47 min/km
Elevation Gain:94 m

Didn't feel like getting out there - too windy, too tired - but forced myself out and am glad I did. Legs aren't feeling great, but it was a crazy, windy run which ended with a full rainbow from north to south. Moving to the beaches this weekend.

Tuesday, December 3, 2013

6km Recovery

Distance:6.01 km
Avg Pace:5:12 min/km
Elevation Gain:66 m

Seriously hot still at 5:30pm. 3k away from the sun and 3k back into it. Was going to have a day off because I probably need it, but get antsy without exercise. I think its 15 consecutive days now - longest streak in a while.

Monday, December 2, 2013

6km Recovery

Distance:6.01 km
Avg Pace:5:56 min/km
Elevation Gain:69 m

Very slow, legs are beaten up after the last few days. Quite sore through the left achilles/calf/peroneus area. Beautiful morning to be out in the mountains.

Push ups: 14 14 10 10 10 5 (63) Getting harder.

Sunday, December 1, 2013

23km Long Run

Distance:23.00 km
Avg Pace:4:49 min/km
Elevation Gain:350 m
 Nice morning for the first day of summer. Trying to hold better form, upper outer quads are feeling it, calf is substantially better though. Felt good until the last two km. Very nice to be out there.

Weekly Total: 

Running: 80.68km (6:38:14)

November Totals:

Running: 267km (22:27:52)

Saturday, November 30, 2013

13km Aerobic Base

Distance:13.00 km
Avg Pace:4:45 min/km
Elevation Gain:180 m

Running assessment with Rob Mullard from Sydney Sports Med yesterday. My form is pretty crap, so can see how its affecting the left side and causing problems there. Basically am collapsing through the core which isn't allowing room for the hips to work and am rotating. Have been given drills to get the foot moving better under the centre of gravity, and to run taller.

So started with a couple of drills at 6am which is tough, so already I haven't done enough. however I was conscious of form through out and felt like I was taller and moving quicker over the ground.

A much more comfortable run than I have had in a while. Weather was kinder too.

Friday, November 29, 2013

13km Aerobic Base

Distance:13.01 km
Avg Pace:5:08 min/km
Elevation Gain:223 m

Thought I was running quicker. Up early and out at 535. Humid. 

Push ups: 11 15 9 9 13 (57)

Thursday, November 28, 2013

6km Recovery

Distance:6.02 km
Avg Pace:5:16 min/km
Elevation Gain:66 m

Scorcher! 35 degrees at 5pm. Left leg tightening up.

Wednesday, November 27, 2013

3km Time Trial

Distance:3.01 km
Avg Pace:3:48 min/km
Elevation Gain:3 m

Hot. Ran on the flat grass track in probably about 30 degree heat. Just not that fit.

About 25-30 seconds quicker than the undulating TT's.

Tuesday, November 26, 2013

10km Aerobic Base

Distance:10.18 km
Avg Pace:4:47 min/km
Elevation Gain:107 m

Was surprised I managed this actually. Pretty heavy work load and not enough sleep. Eating too many sugary foods as usual. Feeling pretty good considering. Trying to do a few drills pre and post - march, skip, lunges. Finished with 10 12 8 8 12 push ups (50 total).

Monday, November 25, 2013

9km Recovery

Distance:9.03 km
Avg Pace:5:19 min/km
Elevation Gain:103 m

Felt a touch tight today - mostly from not doing any runs longer than 30mins over the last two weeks. Also have started some push ups to try and get some upper body strength back and have doms from that too.

Somehow I've put on a kg over the last week as well.

Sunday, November 24, 2013

18km Medium Long

Distance:18.03 km
Avg Pace:4:50 min/km
Elevation Gain:223 m

I think this was what I needed. Remarkably feeling much better through the calf after a lay off last week and a low volume week this week. Started getting some inkling of the upper fibula pain at about 15k but nothing much. Happy considering it was a real struggle to get up out of bed and moving.

Weekly Total:

Running: 55.28km (4:32:28)

Saturday, November 23, 2013

12km Aerobic Base

Distance:12.01 km
Avg Pace:4:48 min/km
Elevation Gain:221 m

Reverse Saturday loop. I've done this loop a few times but not in this direction before. I think its more uphill, but not as steep this way. Ran in Bostons, bit of heel slip which I need to sort out. 100% humidity and feeling it.

Friday, November 22, 2013

6km Aerobic Base

Distance:6.04 km
Avg Pace:4:46 min/km
Elevation Gain:65 m

Around bicentennial park post pod visit. Got a little bit of extra foam attached to the orthotics to stop some of the excess pronation.

Thursday, November 21, 2013

6km Aerobic Base

Distance:6.01 km
Avg Pace:5:09 min/km
Elevation Gain:72 m

Too hot and far too tired. Very unpleasant towards the end.

Wednesday, November 20, 2013

7km Aerobic Base

Distance:7.01 km
Avg Pace:4:53 min/km
Elevation Gain:26 m

Hot. Leg feels marginally better. Not much energy.

Tuesday, November 19, 2013

6km Recovery

Distance:6.18 km
Avg Pace:5:30 min/km
Elevation Gain:67 m

Have this slight ache that feels muscular but is probably bone. It worries me when the best massage therapist hasn't been able to release it - add to that the fact its still not right after 3 full days off.

Pod on Friday, maybe ART sometime, running assessment the week after.

Sunday, November 17, 2013


I can't tell if I have a stress reaction/fracture in the fibula again. It feels like muscle, but then - it did last time too.

I can run and hop on it, but its just not feeling 'right' - few more days off.

Friday, November 15, 2013

8km Aerobic Base + 5km Recovery

Distance:8.00 km
Avg Pace:5:10 min/km
Elevation Gain:40 m

Went to agnes banks cos I saw what looked like some flat dirt trails - should have read the map properly, it was called 'Sandy Trail' and it was like running on the beach. Came to a huge black stagnant puddle and as I went around it tripped and fell, realised I'd tripped over barbed wire and got two decent bloody cuts up the back of my calf.

Tough guy

After I got back out of the sand I had a relatively pleasant run on the roads. I'm really liking the Bostons.

PM: 5km Recovery

Distance:5.03 km
Avg Pace:5:33 min/km
Elevation Gain:61 m

Not my day. Stomach problems 2k in and had to take a pit stop.

Wednesday, November 13, 2013

3km Time Trial

Distance:3.01 km
Avg Pace:3:56 min/km
Elevation Gain:35 m

Six seconds quicker than two weeks ago. This time on undulating road, with a bit of up and down - last time on grass - probably a bit flatter. 100% humidity - but a nice morning. Icing the leg.

Tuesday, November 12, 2013

10km Aerobic Base + 5km Recovery

Distance:10.02 km
Avg Pace:4:40 min/km
Elevation Gain:146 m

Hard to get moving but glad I did. Leg needs releasing badly. Felt quite comfortable at this pace. Some thunder and lightning around which is unusual. The last few weeks the mountains have been covered in smoke, today covered in mist and cloud.


Distance:5.01 km
Avg Pace:5:18 min/km
Elevation Gain:58 m
New Adidas Boston 4s arrived. I like them, lots underfoot, but not squishy and pillowy like the Pegusus and Lunarfly. Legs actually feeling like it did pre-stressie again. Bugger. Not sure if its from running in 'dead' shoes as much as it mileage and poor biomechanics. Will try and take it easy.

Sunday, November 10, 2013

5km Recovery

Distance:5.01 km
Avg Pace:5:39 min/km
Elevation Gain:65 m

Easy recovery run. 

Weekly Total:

Running: 80.32km (6:40:38)

Fairly large increase in volume. 

Saturday, November 9, 2013

22km Long Run

Distance:22.01 km
Avg Pace:5:05 min/km
Elevation Gain:260 m

Awful run. Was a bit tired and the weather is really warm, but didnt take the water bottle - after all its only meant to be 20k. Became really dehydrated and had to shuffle through the last 6 km. Eventually found a tap at 20km. First half is mostly down hill and the second is mostly a gradual incline. Just a shit run. Weighed 71.8 at the start and was 70 when I returned. 

Friday, November 8, 2013

10km w/5km effort

Distance:10.01 km
Avg Pace:4:40 min/km
Elevation Gain:33 m

Hot out there. No real intention to have a 5km moderate/hard effort in there, but just turned out that way. Shirts off Friday and my pasty white skin was dripping wet.

91km over the last 7 days, which is catching up to me and my left calf is back to its usual sore state.

Thursday, November 7, 2013

7km Recovery

Distance:7.04 km
Avg Pace:5:15 min/km
Elevation Gain:81 m

Had to dial in this run as my legs are starting to get the usual aches after 6 consecutive days of relative volume. Was a very pleasant run, nice morning super easy pace in old Nike Lunarfly's.

Wednesday, November 6, 2013

10km Aerobic Base

Distance:10.01 km
Avg Pace:4:42 min/km
Elevation Gain:109 m

On grass over a 3.5km loop. Can't help but have the legs turn over. Ran with more effort than necessary. Ran in Hagios - the adios are done, ordered more plus Bostons too. I think I've put about 8-900km in the adios since May.

Can feel a few tight spots again. 

Tuesday, November 5, 2013

16km Aerobic Base

Distance:16.02 km
Avg Pace:4:45 min/km
Elevation Gain:190 m

8k out and back. Good view of the Lower Portland fire which is about 25k away, burning at the end of where I used to run on Lower Colo Rd sometimes. Bit tight around the knees.

Monday, November 4, 2013

10km Aerobic Base

Distance:10.21 km
Avg Pace:5:16 min/km
Elevation Gain:166 m

Easy run, windy and cool. Some trail, but again rocky and sandy. Yesterdays run would be a good go to hour run.

Sunday, November 3, 2013

13km Aerobic Base

Distance:13.11 km
Avg Pace:5:24 min/km
Elevation Gain:333 m

Run from Killarney Heights. Pretty hilly - 333m gain over 13k. Maybe 6k on trail - 4 of that good quality flat and wide service trail, with another two single track, rocky and shit in some places but mostly ok. Still slows one done to 6min pace though. 

Beautiful run along the water and good views. Finished up with a soak in the pool. No complaints.

Saturday, November 2, 2013

25km Long Run

Distance:25.00 km
Avg Pace:5:29 min/km
Elevation Gain:195 m

Ran with JT at Penrith. Very easy pace until the last 2km which were 4:20s. Been an exhausting week on the feet, hopefully get used to it next year.

Thursday, October 31, 2013

Wednesday, October 30, 2013

3km Time Trial

Distance:3.01 km
Avg Pace:3:58 min/km
Elevation Gain:21 m

Ran it cross country style at Nth Richmond park. A bit of up and down. warmed up with 2k but that was it - pressed for light and time. Felt hard, but good. First fast run in about 3 weeks. Will hit it again in two weeks - in the morning and with more energy.

Monday, October 28, 2013

5km Recovery

Distance:5.01 km
Avg Pace:5:35 min/km
Elevation Gain:57 m

Felt awful, taking propranolol for anxiety and its a training killer. 

Sunday, October 27, 2013

20km Medium Long Run

Distance:20.01 km
Avg Pace:5:08 min/km
Elevation Gain:346 m

Smoky, smoky. Saw a pig in someones yard. Pretty hilly.

Weekly Total:

Running: 58.85km (4:56:33)

Saturday, October 26, 2013

13km Aerobic Base

Distance:13.12 km
Avg Pace:4:49 min/km
Elevation Gain:203 m

Still finding it hard to believe I held 4:30s for 42k. Don't feel that fit, feels like its a bit of an effort still. Got chased by a dog.

Friday, October 25, 2013

Thursday, October 24, 2013

12km Aerobic Base

Distance:12.01 km
Avg Pace:4:50 min/km
Elevation Gain:135 m

Feeling quite good considering 7 hrs on the feet and that I've been getting up around 4:30am. Tight hips though. Ran in Hagios.

Tuesday, October 22, 2013

40min Aerobic Base

Distance:7.70 km
Avg Pace:5:12 min/km
Elevation Gain:123 m

Run after a day in ED. Going good until stomach pains and a sudden trip to the toilet. Ran in old Nike Lunars from 2011.

Sunday, October 20, 2013

13km Aerobic Base

Distance:13.01 km
Avg Pace:4:57 min/km
Elevation Gain:171 m

Sore spot right quad, wore hagios, felt hot at 8am - even though it says its only 15 degrees. 

Weekly Totals:

Running: 22.05km (1:50:45)
Cycling: 33.54km (1:20:45)

Saturday, October 19, 2013

Friday, October 18, 2013

6km Aerobic Base

Distance:6.02 km
Avg Pace:4:52 min/km
Elevation Gain:65 m

Ran a new 3.5k mostly grass loop. Don't know why I didn't go here before - thought it would be crap quality. A bit rough underfoot, kind of cross country, but pretty much flat. Felt good except for a bit a sore spot right quad, had a massage after which was ok, not great. Ran in Hagios with orthotics.

Smoky as hell. Fires about 30k west and 15k south from here.

Wednesday, October 16, 2013

3km Recovery

Distance:3.01 km
Avg Pace:5:40 min/km
Elevation Gain:26 m

Feeling ok. Few tight spots and overall muscle soreness. No where near as bad as I had expected.

Sunday, October 13, 2013

Melbourne Marathon

Distance:42.20 km
Avg Pace:4:31 min/km
Elevation Gain:319 m

Had hoped to go sub 3:10 - but last three or so km I didn't dig deep enough.

Great course (pretty flat), perfect running conditions, just a slight wind coming back up St Kilda Rd.

Am very happy that I made it to the start line considering I just came back to running following the stress fracture 3 mths ago. Was a pretty easy 12 week plan, a lot of easy running.

I felt unprepared because I have not been able to hit 4:30's in any long runs for any considerable length of time during training. its actually amazing what running in an event can do.

I tried to organise the training so that instead of tempo runs during the week - I'd have a tempo interval session one week, and the following week would have a long MP section during the long run - but that never really eventuated.

Weekly Volume post stress fracture (from 01/07):

54 (22k)
61 (25k)
56 (4x1000 + City2Surf - 59:19PB)
81 (3x2000 + 28k)
85 (6x1000 + 32k)
75 (29k @ 4:30)
82 (10k tempo @ 4:07 + 32k)
57 (two days sick) (6x800 + 28k)
64 (Blackmores Half 88:27PB)
92 (2x6x400 + 34k)
61 (3x2000 + 20k)
71 (4x1000 + Melbourne Marathon 3:10:03PB)

Thats an average of 70km per week over twelve weeks (take out the first three weeks post injury). Most of this was easy running too, no wonder I felt underdone. I've listed the workouts and the long runs done each week.

So this training was all about mitigating injury and getting to the start line, whilst still being prepared to hit the distance. The 4000+km run since the last marathon makes a difference too - as did the 2 mth block of hard Tiger training which saw me get fit fast. the big 'what if' is, what if I didn't get injured and kept training hard?

PB by a touch over 21mins.

I actually really enjoyed the run, was tight but felt strong right up until the 3:10 pacers passed me - I thought I was a few minutes in front of them - they must have dropped time because they went flying past and I couldn't hang on. But it was far less painful than Sydney 2011. The marathon is a beast!

Fun day

Inside the MCG