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.