Wednesday, December 31, 2014


Rounding out the year with a minor injury. A fairly eventful year: moved house at the end of 2013, started full time nursing, have a baby on the way for next year and training.

I got another stress reaction back in mid-march just as I started work, so only ran a total of 60k over 2 mths I think. Swum more than I have in years, but still not that regularly. Cycling is way down on previous years, but the running is up by a fair bit - they coincide. Strength work was basically zero. Just random bits here and there, but nothing worth logging.

Got PR's across everything except the marathon because I was a DNS.

5km: 18:16 (18:08 on the track solo garmin)
10km: 38:28
City2Surf 14k: 57:06
21.1km: 83:23

Would really like to get that sub 3hr marathon in 2015, aiming at Canberra in April, but depends on the body and the arrival of the bub. Otherwise the usual push into the next time brackets - sub 18 5k, sub 38 10k, sub 83 21.1k.


Running: 3001.98km (254:17:04)

Cycling: 420.48km (19:45:08)

Swimming: 27.30km (9:01:33)

Hiking: 17:09km (4:56:33) (All done with my in-laws who were over from Korea)

1500m Swim

1500m Swim
29:39 (1:59/100m)

Behind the knee is still a bit sore, but seems to be improved from yesterday. First swim since August, so around three months ago.

Tuesday, December 30, 2014

23km Long Run

1:59:25 (5:11)
260m gain

Finally hurt the leg on day 57. Feels really tight behind the knee, like a popliteal tendon or something. Had been feeling good last few runs, so slightly surprised at its severity. I did, however, hit 3001km for 2014.

Sunday, December 28, 2014

11km Recovery

57:01 (5:09)
39m gain

Post night shift. Very tired, 25 hrs awake at start (27 now). Leg didn't feel too bad considering.

Weekly Totals

90.13km (7:48:52)

Saturday, December 27, 2014

12km Aerobic Base

1:06:27 (5:32)
114m gain

My legs are tired, but still I keep going. The muscle that pulls on the fibula where I got my stress fracture is tight again, but didn't feel too bad today.

Friday, December 26, 2014

16km Aerobic Base

1:19:38 (4:58)
220m gain

Run up to the top of the hill, foggy, humid. Great view down over the top of the fog.

Thursday, December 25, 2014

Wednesday, December 24, 2014

Sunday, December 21, 2014

30km Long Run

2:25:24 (4:51)
239m gain

Second week in a row of a 30km long run. Was hoping to do 28 with 16 at MP, but wasn't happening. Upset stomach at times, and felt hungry a lot of the time. Beautiful day on the beaches. Saw a penny farthing being ridden down Pittwater Rd and some big bunch rides going on.

Weekly Total

Running: 91.17km (7:41:39)

Wednesday, December 17, 2014

Sunday, December 14, 2014

30km Long Run

2:29:09 (4:55)
271m gain

Actually the longest run I have done in 2014. Not quite prepared for it and got a bit painful in the last few km - particularly the right foot.

Weekly Total

Running: 96.84km (8:04:00)

41 consecutive days. Start throwing in long runs like this and the streak may have to end.

Saturday, December 13, 2014

14km MP

58:15 (4:10)

More like a long tempo effort than a MP run. No way I'd be holding this pace for 42km at the moment

Friday, December 12, 2014

Thursday, December 11, 2014

8km Recovery

46:46 (5:41)
139m gain

Already having to reschedule quality runs. Work is zapping the energy levels.

Tuesday, December 9, 2014

Sunday, December 7, 2014

17km Medium Long

1:29:09 (5:14)
438m gain

A touch cooler than yesterday, but still steamy by the end. Hit some of the hills. Started out with all kinds of niggles, but felt relatively good eventually. Awesome in the pool post run. Will be tired at work tonight.

Weekly Total
Running: 84.25km (7:08:01)

Saturday, December 6, 2014

Curl Curl Parkrun 5k

18:16 (3:39)
(official PB)

Good, fun, run, despite the ridiculous level of humidity. Garmin didn't start, I think it had locked between warm up and start. Had a fast female runner right on me the whole way, sometimes she'd pass me and I'd get back in front, made it much funner and didn't think about the pain as much.

The only time I get chased by girls is in a race.

14km Aerobic Base

1:07:28 (4:48)
153m gain

On the beaches.

Thursday, December 4, 2014

Tuesday, December 2, 2014

10km Aerobic Base

53:40 (5:21)
174m gain

Easy running. Couldn't sleep in, so only 5hrs last night. No coffee or biscuits before this run. Need to try and make that a habit - at least no biscuits

Sunday, November 30, 2014

Central Coast 10km

38:28 (3:51)
42m gain

Weekly Total
Running: 67.48km (5:32:23)

Monthly Total
Running: 320.59km (26:37:56)
Cycling: 13km (43:49)

Included a half marathon PB at Homebush, and a 10k PB today - as well as two weeks of night shifts.

Already sweat about a litre before the start

Saturday, November 29, 2014

7km w/8x25sec (1min)

40:03 (5:37)
153m gain

10km race tomorrow. Never feel particularly positive about what I can do. Hope to dip under 38, but probably more likely to be just over it.

10km Aerobic Base

52:12 (5:11)
185m gain

Around Blackwattle Bay and Pyrmont post-night shift. Felt tired.

Wednesday, November 26, 2014

3x1600m (T) 2min recovery

1600m: 6:10.7, 5:59.0, 6:13.0

Tired post night shift. Hope to feel better on Sunday. Legs actually felt ok. Ran in flats which I didn't enjoy that much.

Sunday, November 23, 2014

16km Aerobic Base

1:17:29 (4:50)
183m gain

Cruisey, early sunday morning run along Manly Beach. Earliest I've been running in months. Had some soft tissue work on friday and some taping and everything is feeling pretty good. Day 20 of consecutive running, haven't done that in a while.

Weekly Total

84.85km (7:07:57)

Saturday, November 22, 2014

Thursday, November 20, 2014

6km Recovery

34:01 (5:19)
84m gain

Ridiculously busy at work. Literally on the feet for 8 hrs. Buggered. Was going to rest, but needed the stress relief. Felt ordinary. But am now on day 17 of a running streak. Injury is the only way out of this madness.

Wednesday, November 19, 2014

8km Aerobic Base

42:40 (5:20)
214m gain

Calling this an aerobic run because of the hills, not the pace. Still have a niggly right quad.

Tuesday, November 18, 2014

Monday, November 17, 2014

8x800 (2min recovery)


Felt harder than it probably should have. Had intended to do 10k pace so this was closer to 5k pace. Feeling tired and very thirsty.

Sunday, November 16, 2014

6km Recovery

35:50 (5:57)
100m gain

Happy enough. Would have liked another 10k today but am too tired after my brothers wedding. Was going to have a complete day off, but decided to go slow. Legs are as niggly as they have been in a while. Need to fit in a real solid massage soon.

Weekly Total

68.27km (5:53:21)

Saturday, November 15, 2014

18km Medium Long

1:31:08 (5:04)
265m gain

Taped the right leg, felt a bit better but am tight on the left as well. Mostly felt ok until right near the end I felt a tweak.

Thursday, November 13, 2014

Wednesday, November 12, 2014

5km Time Trial + 4x200

5km: 18:09 (3:38)

200s: 38, 38, 40, 39

Ran at the Narrabeen Sydney Academy of Sport on the synthetic track. 5k PB, fairly accurate I think going on where I started and finished on the track. The 200s felt good. Right leg is niggly and concerning and so cut the cool down short. Went to Collaroy Ocean pool for a soak post-run. Would like to get under 18mins before the end of the year.

Tuesday, November 11, 2014

7km Aerobic Base

32:51 (4:41)
68m gain

Last of the night shift runs. Legs heavy and tired but just pushed and ended up with a bunch of sub 4:30min k's including a 4:13 last km. Little less tight today but still noticeable.

Monday, November 10, 2014

7km Recovery

37:29 (5:21)
72m gain

Feeling pretty tired after nights and getting quite tight and sore on the right side.

Sunday, November 9, 2014

10km Aerobic Base

52:49 (5:15)
93m gain

Tired after night shift, Right hip and ITB getting tight.

Weekly Totals

Running: 67.17km (5:32:40)
Cycling: 13.01km (43:49)

Saturday, November 8, 2014

10km Aerobic Base

49:39 (4:57)
180m gain

Have literally been up for 26 hrs prior to this run. Night shift on no sleep and dammit if it wasn't as busy as hell. Quite happy to get this done.

Friday, November 7, 2014

17km Medium Long

1:20:29 (4:44)
114m gain

Nice morning by the lake and out to Long Reef headland. Felt relaxed and easy at 4:34 pace which is nice. Have to be careful with the legs now.

Thursday, November 6, 2014

Wednesday, November 5, 2014

12km Aerobic Base

56:16 (4:41)
90m gain

Feeling a bit sore still but pretty good. Might have tweaked a hammy when I had to jump a bit of work they were doing on the track. Felt relatively easy holding 4:30ish pace. Wasn't aiming to be running that pace. Looks like the main part of the bridge is over the creek now, maybe a few more months and there will be a pretty good 8k loop around the lake. Don't know why connect says the elevation is 180m and strava says 90m.

Monday, November 3, 2014

Sunday, November 2, 2014

Run Sydney Half Marathon

1:23:23 (3:57)
190m gain

A PB - 57 seconds off of Blackmores. Not quite as pancake flat as I thought when coming up and over the inclines  multiple times. Pretty nasty headwind along the riverfront. Finishing on the track was good. Pretty much solo running. Ended up in 30th position, so not a huge amount of depth, but still nice to be up in that area of the race.

Saturday, November 1, 2014

8km w/8x25sec

45:04 (5:38)
114m gain

Haven't been sleeping all that well this week and work has been busy. Gonna be an interesting day tomorrow. Plan is to head out at 3:59min pace and hold/kick a little in the last 5k if I can. Today its 25 degrees at 6:30, hopefully its 15 as forecast tomorrow.

Friday, October 31, 2014

6km Recovery

31:03 (5:09)
71m gain

Along Manly Beach. Had massage straight after. Great spot to run, very busy on a weekday morning.

Thursday, October 30, 2014

3x1600m T (2min rec)

5:55.2 (3:42)
5:54.5 (3:42)
6:00.4 (3:45)

Probably would have been a touch quicker on road rather than grass. Still a bit fast for T pace. Need to get the legs freshened for the weekend.

Wednesday, October 29, 2014

10km Aerobic Base

53:51 (5:10)
211m gain

Really tired from work this week. Would have been happy with a half hr run, so pleased to get closer to an hour. Calves are really tight and need massage which is booked for Friday.

Monday, October 27, 2014

Sunday, October 26, 2014

22km Medium Long

1:42:04 (4:38)
150m gain

Way too hot out there. Says 21.1degrees at the start, but it would easily be pushing 27 in the sun coming back along pittwater rd. tried to get plenty of water in, but ended up peeing blood at the end. Haven't had that for a while - 2012 from memory.

Getting sore through the left leg too, need massage soon.

Weekly Total:

Biggest volume in a while

15km Aerobic Base

1:09:14 (4:37)
22m gain

A moderate/higher end aerobic effort on hills around home.

Friday, October 24, 2014

Wednesday, October 22, 2014

8km Recovery

44:34 (5:32)
141m gain

Very easy running. Feel fairly, good just a bit tight through the quads/flexors.

Tuesday, October 21, 2014

2x10min + 2x5min Tempo

10min: 2.56km (3:55)
2min recovery
10min: 2:57km (3:54)
2min recovery
5min: 1.25km (3:59)
1min recovery
5min: 1.29km (3:53)

Solid, hard on fairly tired legs.

98km in the last 7 days, 132km in last 10 days. Need to take it easy for a few days

Monday, October 20, 2014

12km Aerobic Base + 6km Recovery


12km Aerobic Base
53:17 (4:26)

Higher end effort, more like a M pace run


6km Recovery
34:17 (5:42)

Tough on a diet of lollies and coffee.

Very rare day of doubling.

Sunday, October 19, 2014

Saturday, October 18, 2014

28km Long Run

2:20:27 (5:01)
746m gain

Hilly long run. Tired legs from yesterdays tempo. Fairly tight through the left hip flexor and quads were hammered. Need to foam roll more. Garmin says 746m elevation, Strava says 568m.

Friday, October 17, 2014

10km Tempo


99m gain

Striders 10k course. Just 31 seconds off my 10k PB from last year. Bit of a head wind on the ups, its a very subtle up and down. One of those big ass cruise ships cam right through the heads as I got up there. Pretty impressive sight. 

Thought I might have been able to go under 39 but didn't have it in me.

Penguin habitat apparently

Thursday, October 16, 2014

Wednesday, October 15, 2014

7km Aerobic Base

7.28 km
4:42 min/km
Avg Pace
127 m
Elev Gain

Windy day, legs feeling better than they have in a while probably due to the lack of running and no real quality.

Monday, October 13, 2014

Sunday, October 12, 2014

26km Long Run

26.11 km
4:42 min/km
Avg Pace
200 m
Elev Gain

Haven't run this long in a while. Saw the sun rise over the ocean. Great conditions. Needed to stretch out a few times.

Thursday, October 9, 2014

6km Recovery

6.31 km
5:16 min/km
Avg Pace

Returning after a few days off with a cold. Felt ok, usual tiredness post work, bit of a sore throat still. A little tightness anterior tib on the left - need a good roll out

Sunday, October 5, 2014

18km Medium Long

18.02 km
140 bpm
Avg HR
392 m
Elev Gain

Second consecutive medium long. This one a lot hillier. 40km in two days is unusual for me, but trying to squeeze in some longer efforts given the lack of quality. Wore the HRM for the first time in months and I don't enjoy it, although interesting to see data. Particularly HR on the hills compared with HR at 4:08 pace on the flat (higher HR uphill at 5:30 pace). Legs are tired as is par for the course these days.

Weekly Total:

Running: 73.09km (6:07:37)

Saturday, October 4, 2014

22km Medium Long

262 elevation gain

Good run with a couple of people. Easy running, with a bit of pace towards the end. Cooled off at Freshie.

Thursday, October 2, 2014

13km Aerobic Base

225m elevation gain

Just had to get out and roll. Legs are fatigued. Bush pit stop. having a rest day tomorrow. Maybe race Saturday or just easy running - can't decide.

Wednesday, October 1, 2014

8km Recovery

Distance:8.00 km
Avg Pace:5:12 min/km
Elevation Gain:140 m

Super tired. Had to have a break at 4k.

Tuesday, September 30, 2014

12km Aerobic Base

Distance:12.02 km
Avg Pace:5:03 min/km
Elevation Gain:179 m

Hot, windy and tired. Ran in the Takumi Ren's. Got a blister again. 

Monthly Totals

Running: 319.96km (26:41:19)
Cycling: 21.99km (1:05:19)

Two complete days off exercise - one was when I worked then drove 7 hrs down the coast, second was yesterday when I went and got acupuncture after work. Highlight was the Half Marathon

Sunday, September 28, 2014

20km Medium Long

Distance:20.05 km
Avg Pace:4:43 min/km
Elevation Gain:122 m

A bit warm but otherwise perfect weather. The views from up on Long Reef Point are about as good as it gets, the mighty Pacific Ocean - feels like you are able to see all the way up to the Central Coast. Had to take a couple of minutes to enjoy it up there. Good to be on a basically flat course. 

Saturday, September 27, 2014

Mosman Parkrun 5km

Distance:5.00 km
Avg Pace:3:48 min/km
Elevation Gain:70 m

Just didn't have the legs for anything much today.

Friday, September 26, 2014

6km Recovery

Distance:6.02 km
Avg Pace:5:52 min/km
Elevation Gain:132 m

Absolutely hammered this week.

Thursday, September 25, 2014

10km Aerobic Base

Distance:10.11 km
Avg Pace:4:53 min/km
Elevation Gain:157 m

Good to be able to get a reasonable run after a busy day on the feet at work.

Wednesday, September 24, 2014

8km Recovery

Distance:8.07 km
Avg Pace:5:34 min/km
Elevation Gain:185 m

Tired of being tired. I need a full proper massage.

Tuesday, September 23, 2014

8km Recovery

Distance:8.04 km
Avg Pace:5:31 min/km
Elevation Gain:147 m

Very tired. New workplace, hard work. Happy to get out after a busy day on the feet for 45mins. Feels like it will start getting warm again soon. Legs are still quite fatigued.

Monday, September 22, 2014

9.5km Recovery Cycle

Distance:9.52 km
Avg Speed:17.4 km/h
Elevation Gain:108 m

Absolutely exhausted. Legs are a bit DOMSy, and generally stiff, but a crap nights sleep and an early start has knocked me off. Couldn't let such a nice spring afternoon go to waste. Just wanted to get some blood through the system.

Sunday, September 21, 2014

Blackmores Sydney Half Marathon 21.1km

Distance:21.10 km
Avg Pace:4:00 min/km

A 4:18 improvement on last year. Actually ran well beyond what I thought I was capable of. Was thinking between 85 and 86 would be great - but would more likely be 86-87. Got too far back at the start, took me 2min to get over the start and basically passed 1200 people during the race. Was a bit late to the start and the 85min pacer was literally three people ahead. Not sure whats up with the markers, but the 1st and 2nd km markers had me at 4:30km pace.

Probably the best thing for me was linking up with an Irish lad who was at my pace (actually a touch faster) who pulled me along from about 14k. He ended up getting about 12 sec up on me, but I was a minute up on him in net time. Somehow put in 3:48s over the last 2km which is nudging my 5k race pace. 

Apart from some really tight shins through the first km, and some hot spots that developed towards the end I felt good. Hopefully I can get a seeded entry at the Run Sydney Half.

Saturday, September 20, 2014

4km Shakeout w/8x25sec

Distance:4.37 km
Avg Pace:5:40 min/km
Elevation Gain:64 m

Never feel particularly good before a race. 

Friday, September 19, 2014

6km Recovery

Distance:6.20 km
Avg Pace:5:08 min/km
Elevation Gain:77 m

Did a 4:10km at the end which felt a bit harder than I would hope, but it looks like I was starting to hit 3:56 pace which would explain it. Such a beautiful and spectacular up on the Long Reef headland. Had a good 10min soak in the ocean pool.

6km Recovery

Distance:6.11 km
Avg Pace:5:16 min/km
Elevation Gain:74 m

Wednesday, September 17, 2014

Tuesday, September 16, 2014

9km Recovery

Distance:9.02 km
Avg Pace:5:25 min/km
Elevation Gain:198 m

18km Medium Long

Distance:18.02 km
Avg Pace:4:43 min/km
Elevation Gain:356 m

Nice run out in the hills of Nethercote (back of Eden) with Dan on the bike. dropped him on the hills too.

Saturday, September 13, 2014

5x400m, 4x400m, 2x400m

Avg 1:32 probably

An attempt to put a bit of snappiness back in the legs, but pretty tired. I think the last set should have been 3x400 but I must have programmed it incorrectly. Didn't feel too hard, but didn't feel great either. Pretty close to the target that Daniels would have me run at (90sec 400s) with a teeny uphill and downhill.

Friday, September 12, 2014

8km Recovery

Distance:8.11 km
Avg Pace:5:34 min/km
Elevation Gain:134 m

I think I may actually be addicted to running. Despite the obvious pain in my right big toe and niggly tightness in my left post tib. I still went out. Even knowing that it wouldn't be a bright idea. The idea of not running was worse. Dammit.

Thursday, September 11, 2014

8km Recovery

Distance:8.05 km
Avg Pace:5:30 min/km
Elevation Gain:140 m

Easy run after a morning shift. Have a painful blister on my big toe where my toenail would normally cop the beating. Beautiful spring afternoon.

Wednesday, September 10, 2014

17km Medium Long

Distance:17.12 km
Avg Pace:4:59 min/km
Elevation Gain:293 m

Relatively easy, though the hills are killing me. Nothing much in the tank. Could feel the nipple chafe beginning so off with the singlet. Humid. Sweat about 1 litre.

Tuesday, September 9, 2014

6km T (1km rec) 4km T

6km: 24:22 (4:04)

1k: 6:02

4km: 17:12 (4:18)

Really hit the wall and went backwards from the 3rd km. Was aiming for a long 14k Tempo. Really bad run. The heat got me and became quickly dehydrated. Quite disappointing.

Monday, September 8, 2014

12km Aerobic Base

Distance:12.01 km
Avg Pace:4:47 min/km
Elevation Gain:188 m

Moderate effort in the second half - legs are quite heavy. Some days I wish there were no hills.

Sunday, September 7, 2014

7km Recovery

Distance:7.21 km
Avg Pace:5:45 min/km
Elevation Gain:135 m

Bit tight in the quads and calf. Tired.

Weekly Totals:

Running: 88.55km (7:21:06)
Cycling: 12.47km (32:28)

Biggest volume in a long time.

Saturday, September 6, 2014

3x2km w/400m Recovery

7:50.3 (3:55)
7:51.2 (3:56)
7:39.0 (3:50)

Aiming at a 'comfortably hard' 4min Tempo pace. Somehow found 3:56 pace in that zone which is good. Didn't really feel like I was giving it that much more effort on the final rep which was 3:50 pace. The trail down to Davidson has turned into a creek so came back up the big hill and got absolutely drenched.

14km Aerobic Base

Distance:14.12 km
Avg Pace:4:56 min/km
Elevation Gain:242 m

A little bit of breeze and drizzle. Can feel the long run in my legs still. 8min soak in the pool as a psuedo-ice bath - then it started raining so I got out...

Thursday, September 4, 2014

12km Cycle

Distance:12.47 km
Avg Speed:23.0 km/h
Elevation Gain:100 m

Easy recovery spin after dropping the car off.

Wednesday, September 3, 2014

26km Long Run

Distance:26.10 km
Avg Pace:4:56 min/km
Elevation Gain:660 m

Wanted to do a flat easy long run but didn't happen - forgot my watch (?) and had to turn around and come home half way to Narrabeen. Ended up doing a pretty hilly and windy run around Middle Harbour. Some damn nice houses around Castle Cove.

Almost talked myself out of Warringah Rd, but got it done. Have done 117km in the last 9 days including a 5 and 10k tempo and 4x1k intervals. Two and a half weeks until Blackmores half so hope I a) don't get injured and b) absorb this training. 

10km Tempo

Distance:10.01 km
Avg Pace:4:05 min/km
Elevation Gain:157 m

Sydney Striders 10k Lane Cove course. Its hard. I think I went too hard for a tempo, has shattered at the end. A couple of real nasty hills.

Monday, September 1, 2014

12km Aerobic Base

Distance:12.03 km
Avg Pace:5:20 min/km
Elevation Gain:354 m

Checking out what damage might have been done to the trails with the rain, but they are pretty good apart from being a bit muddy and some big puddles down on Lyre Bird. Beautiful weather for the beginning of spring. A lone saxophonist was playing down by the water which was kind of strange. 

4x1km w/2min walk recovery

First and third had an elevation gain of 10m, while two and four were back down.


Monthly Totals:

Running: 330.16km (27:57:48)
Cycling: 17.95km (52:20)
Swimming: 2000m (38:32)

Biggest month since January.

Saturday, August 30, 2014

8km Recovery

Distance:8.10 km
Avg Pace:5:31 min/km
Elevation Gain:158 m
Rainy, tired. Calf feels better after a hammering with the baseball.

Friday, August 29, 2014

18km Medium Long

Distance:18.11 km
Avg Pace:4:50 min/km
Elevation Gain:305 m

Got some weather on this one - pretty rainy and windy, but then some sun and blue skies. The ocean is looking steely grey, with some decent swell. In other news, have been able to get into the A group for the Sydney Half.

Leg feels a bit dodgy again.

Thursday, August 28, 2014

9km Recovery

Distance:9.02 km
Avg Pace:5:38 min/km
Elevation Gain:161 m

Legs are full of fatigue. Especially calves.