Thursday, February 28, 2013

13km Aerobic Base

Distance:13.02 km
Avg Pace:5:06 min/km
Elevation Gain:218 m
Can feel the left lower leg getting loaded up and slightly unhappy again. Ran in the NB 1400s which feel really light after the Pegasus. Not feeling real fit or strong. Just ran from home into the village, few stinging hills, but short ones.

Have managed to run almost every day in February. Missed one day, the 2nd.

Wednesday, February 27, 2013

6km Recovery

Distance:6.13 km
Avg Pace:5:40 min/km
Elevation Gain:70 m

Very easy run in 95% humidity.

Tuesday, February 26, 2013

15km Aerobic Base

Distance:15.02 km
Avg Pace:5:04 min/km
Elevation Gain:190 m
Explored the Patterson Range fire trail which drops in from Bilpin, roughly 20mins drive from home. Rolls out, slightly more down hill out than back, for about 7km before either dropping down into the Burralow camp ground (creek flooded, bridge under repair) or turning down Donna Trail which is smaller and slightly rougher and was covered in leaves and debri from the storms. Had to be a bit more wary of what was underfoot. Only ran down 500m though.

Looking at the maps Donna trail looks fairly flat as well, so probably easy to put in a 20k run - there may be a view out and across the Grose Valley at the end of the trail too. There's also Browns Ridge Trail which was sign posted and looked runnable, maybe some views down that way.

Pattersons Range Fire Trail
It was foggy across the mountains today, but on a nice day might be some views across the bush. Certainly not as nice bushland as Sunday's run, but another option reasonably close by.

Monday, February 25, 2013

6km Recovery

Distance:6.02 km
Avg Pace:5:41 min/km
Elevation Gain:68 m

Shuffling after a tough day at work.

Sunday, February 24, 2013

19km Medium Long

Distance:19.01 km
Avg Pace:5:36 min/km
Elevation Gain:564 m

First time running down into the Devil's Wilderness/Burralow Creek from Kurrajong Heights. Pretty substantial climb back out, even power hiking twice. Very beautiful bushland.

Burralow Creek Trail
Some fucker took my singlet which I had stashed, fairly poorly, behind a fence post. Ran for a few k's with a guy who's training for Six Foot and TNF100. He was running with about 6kg worth of gear. Definite turn off for doing ultra's. Even saw another two runners on my way back up - including a reasonably attractive female runner which would probably be the first time in a year I've seen a decent running girl around here.

Looking west over the Blue Mts National Park, possibly Mt Tomah

Wanted to spend most of the time on the trail but the creek crossing was flooded so did a couple of km on the road back up at the start. There's some pretty good views back east towards Sydney from up here too. Would have liked to have done over 20km but I figure 1:46 on the feet is enough at the moment.

Weekly Totals:

Running: 69.63km (6:23:00)
Hiking: 4km (59:00)

1563m elevation gain this week. 964m over just two runs.

Saturday, February 23, 2013

7km Recovery

Distance:7.10 km
Avg Pace:5:29 min/km
Elevation Gain:75 m

Calves are sore from running in flats. Won't do that again. Just cruised slowly around. Knee a bit sore, will have to see someone, some time.

I think my longest running streak was 20 days back in October 2011. I just did 21 days. Back then I did a 95 and 100k week. Then I didn't run again for about two months...

Friday, February 22, 2013

9km Aerobic Base

Distance:9.02 km
Avg Pace:4:54 min/km
Elevation Gain:126 m
Not feeling it. Ran in Hagios, bad idea. Legs heavy. Might be getting something, have had a sore throat since wednesday.

Thursday, February 21, 2013

12km Aerobic Base

Distance:12.06 km
Avg Pace:5:45 min/km
Elevation Gain:400 m

Went for a bit of an explore higher up the mountain. A bit of a drive, and probably not worth it, not expecting as much elevation gain. Was hoping to find some views of the Colo River valley, but the bush got too encroaching which I dont like. Mostly because of my snake phobia and also because I can't run freely on single track. Maybe one day if I was with someone else I'd explore it more. Could easily string together a long run by going up and back on a few various trails, but not sure if its worth it. Will have a look up around Kurrajong Heights on the weekend, closer, but another hilly run.

Gospers Ridge trail on the right,  Tootie Creek trail on the left 
Highlight was picking up some apples and figs from Wheeny Creek Orchard on the way back. Nicest fruit I've had in a long time. Went looking for the Bilpin Apple Cider brewery but couldn't see anything - must just be in some shed. Bilpin Apple Cider or Hillbilly Cider (both brewery's on the same rd apparently) are well worth a try if you see it around.

Wednesday, February 20, 2013

6km Easy

Distance:6.06 km
Avg Pace:5:23 min/km
Elevation Gain:83 m

Will have to tape up the knee each run I think.

Tuesday, February 19, 2013

11km Easy

Distance:11.18 km
Avg Pace:5:29 min/km
Elevation Gain:260 m
Early run in the National Park. Legs still have a bit of DOMS and the knee not quite right.

Monday, February 18, 2013

5km Recovery

Distance:5.20 km
Avg Pace:5:47 min/km
Elevation Gain:54 m
Just trying to loosen up after yesterday's run. Fairly stiff.

Sunday, February 17, 2013

SMC 21.1km

Distance:21.34 km
Avg Pace:4:27 min/km
Elevation Gain:167 m

Tenth place overall, 5th M30. Hard not to be happy with that off such limited training. Under 2 mins off current PB. Wasn't pushing the pace at all. Felt the lack of endurance at 17k when I was trying to keep up with a guy who started putting in 4:13's and couldn't hang on.

Patella taped, legs felt good apart from my right shoe being a bit tight and the beginnings of blisters.

Weekly Totals:

Running: 72.50km (5:57:35)
Cycling: 13.15km (33:55)

Again, neglecting strength. Just some here and there, just one core circuit during the week and some calf raises as well as theraband glute exercises when I feel like it. Have to get more structure.

Saturday, February 16, 2013

6km Easy

Distance:6.02 km
Avg Pace:5:25 min/km
Elevation Gain:72 m

Beautiful morning up here. Out nice and early. Then, tripped on a loop of hubcap wire and fell straight down on my hands and chest and knees on the gravel. Not fun. Bit of skin off and gravel rash.

Friday, February 15, 2013

12km Easy

Distance:12.04 km
Avg Pace:5:12 min/km
Elevation Gain:155 m

Easy 12k with Robbie around Glebe. Feeling much better, patella taped. This 5:12 pace felt harder than the 4:50 pace earlier in the week.

Thursday, February 14, 2013

6km Recovery + 13km Cycle

Distance:6.04 km
Avg Pace:5:24 min/km
Elevation Gain:143 m

Nice morning on the trail.

Distance:13.15 km
Avg Speed:23.3 km/h
Elevation Gain:166 m
Easy, easy ride for something to do.

Heehaw. Miniature Donkeez.

Wednesday, February 13, 2013

10km Aerobic Base

Distance:10.02 km
Avg Pace:4:53 min/km
Elevation Gain:33 m
Down on the lowlands. Knee was a bit stiff upon waking. Patella taped, feeling much better, although my lower back tightened right up which is unusual. Could be related to trying to hold up obese sick people yesterday.

Seeing a local acupuncture/chinese med person today.

Tuesday, February 12, 2013

10km Aerobic Base

Distance:10.02 km
Avg Pace:4:52 min/km
Elevation Gain:141 m
Felt as good as I have in a while. Attempted to tape the patella with kinesio tape, but it started falling off around 7km, coincidentally after I took it off the knee began to feel a bit shit. Little bit of ache in the foot again which I thought had disappeared.

Nice to get into a sub 4:50 rhythm for a change. Surprisingly I'd been on my feet for 6 hours of the day.  he gytNeed to go on a crash diet. Far too much weight on gut.

Monday, February 11, 2013

7km Easy

Distance:7.03 km
Avg Pace:5:17 min/km
Elevation Gain:145 m

A little more improvement.

Sunday, February 10, 2013

12km Easy

Distance:12.01 km
Avg Pace:5:06 min/km
Elevation Gain:167 m
Jesus, leg may have marginally improved. Not much, but a little. Hot, but nice out there today. Beautiful blue skies over the mountains.

Weekly Totals:

Running: 57.14km (4:55:40)

Only a few strength exercises here and there, nothing focused. Lost my mojo on that front. 8 day running streak. Kind of don't want to stop now.

Saturday, February 9, 2013

Friday, February 8, 2013

10km Easy

Distance:10.02 km
Avg Pace:5:05 min/km
Elevation Gain:130 m
Longest in a while. Running in a vague (false) hope that at some point the muscles will release. After 6 weeks off and it feels the same I may as well just keep running anyway, rest obviously didn't help.

Thursday, February 7, 2013

7km Easy

Distance:7.02 km
Avg Pace:4:53 min/km
Elevation Gain:100 m

Yea. Still tight.

Garmin Connect has now added a weather function that records what the temp/humidity is at the time of your run. Exciting.

Wednesday, February 6, 2013

8km Easy

Distance:8.01 km
Avg Pace:5:26 min/km
Elevation Gain:214 m

Despite the sore leg it was a beautiful morning out in the bush. Gotta be grateful for that. Saw a patient yesterday who I first saw back around mid-december - same ward, same bed - has not gone anyway. History of mental illness, jumped in front of a train and subsequently lost a leg - completely alienated any family, nowhere to go.

Will go see the local massage place today anyway and see if I can get a bit of loosening up.

Tuesday, February 5, 2013

Monday, February 4, 2013

8km Easy

Distance:8.03 km
Avg Pace:5:05 min/km
Elevation Gain:98 m
Same old, same old. Added DOMS from some theraband exercises last night. First day back at work so tired and running on no sleep. But happy to be able to run around for 40mins.

Sunday, February 3, 2013

6km Run

Distance:6.19 km
Avg Pace:4:43 min/km
Elevation Gain:74 m

Calf is pretty tight again. Feels like I'm struggling along at 6min km pace, but turns out I'm at around 4:40's - too fast for my level of fitness, but my body feels like its moving slowly. Currently icing the calf, will roll that whole left leg out properly again later.

There is also a bit of discomfort around the patella - so basically feeling almost the same as what I was prior to injury. Am trying harder to manage it this time. Ran in the Hagios because I ran in the Pegasus and pulled up just as sore on Friday.


30 clams with silver band
3x15 Calf raises
FHL and Post Tib band exercises

Weekly Totals:

Running: 22.64km
Cycling: 105.36km
Strength: 1:45:49

Friday, February 1, 2013

5km Easy + 50km Cycle

Distance:5.09 km
Avg Pace:4:59 min/km
Elevation Gain:91 m

5k straight. Not worrying about the walk breaks now. Calf/post tib aches still - trying to loosen up. Will try and tape the arch next run.


Distance:50.00 km
Avg Speed:28.3 km/h
Elevation Gain:329 m
Slight alleviation in the foot probs with different pedals, not enough to spend $150 though. Had to munch a milky way and a red bull at 25k.


Theraband hip extension: 100 each side
Theraband hip adduction (45degree): 100 each side
Theraband FHL: 30


Plank, Side Plank, Side Plank, Hollow Rock, Bike, Bridge, Bird Dog

2x1min 30 sec rest