2012

Running: 

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

28253m elevation gain (2011: 25314m)

Inconsistent

Cycling:

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

18827m Elevation Gain (2011: 7547m)

Strength:

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

Strength

Strength:

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

Core:

2x1min holds (side plank divided 30/30)

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

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

19km Cycle

http://connect.garmin.com/activity/255605734

Distance:	19.17 km
Time:	43:07
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.

61km Cycle

http://connect.garmin.com/activity/255084062

Distance:	61.32 km
Time:	2:07:17
Avg Speed:	28.9 km/h
Elevation Gain:	299 m

Ride to Cranebrook via Castlereagh Rd and Londonderry Rd. Solid ride.

16km Cycle

http://connect.garmin.com/activity/254643790

Distance:	16.17 km
Time:	35:03
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

http://connect.garmin.com/activity/254711359

Distance:	18.11 km
Time:	1:24:59
Avg Speed:	12.8 km/h
Elevation Gain:	38 m

Strength

Back in the weights room after two months out.

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

Core:

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.

35km Cycle

http://connect.garmin.com/activity/254137244

Distance:	35.15 km
Time:	1:21:02
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.

48km Cycle

http://connect.garmin.com/activity/253375951

Distance:	48.02 km
Time:	1:42:21
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.

23km Cycle

http://connect.garmin.com/activity/253044305

Distance:	23.16 km
Time:	53:02
Avg Speed:	26.2 km/h
Elevation Gain:	213 m

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

16km Cycle

http://connect.garmin.com/activity/252826071

Distance:	16.01 km
Time:	37:47
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.

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.

1:32:20

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.

25km Long Run

http://connect.garmin.com/activity/250308578

Distance:	25.01 km
Time:	2:14:00
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)

12km Tempo

http://connect.garmin.com/activity/250002139

Distance:	17.97 km
Time:	1:23:25
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.

35km Cycle

http://connect.garmin.com/activity/249828438

Distance:	35.13 km
Time:	1:20:17
Avg Speed:	26.3 km/h
Elevation Gain:	339 m

20km Easy

http://connect.garmin.com/activity/249570977

Distance:	20.02 km
Time:	1:38:43
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.

4x2km w/2min recovery

http://connect.garmin.com/activity/249331278

Distance:	14.21 km
Time:	1:06:56
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.

12km Cycle

http://connect.garmin.com/activity/249081446

Distance:	12.18 km
Time:	31:34
Avg Speed:	23.2 km/h
Elevation Gain:	170 m

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

16km Cycle

http://connect.garmin.com/activity/248912917

Distance:	16.54 km
Time:	36:39
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.

24km Easy

http://connect.garmin.com/activity/248405209

Distance:	24.14 km
Time:	2:01:49
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)

6km Tempo

http://connect.garmin.com/activity/248084993

Distance:	6.02 km
Time:	23:58
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.

9km Easy

http://connect.garmin.com/activity/247631656

Distance:	9.23 km
Time:	48:21
Avg Pace:	5:14 min/km
Elevation Gain:	35 m

Think I need the post tib needled. Another 99% humidity day. Have to learn how to manage work and training i.e being on the feet for 7hrs and also running.

65min w/4x3min efforts + 15min effort

http://connect.garmin.com/activity/247398225

Distance:	13.80 km
Time:	1:05:00
Avg Pace:	4:43 min/km
Elevation Gain:	62 m

Hard session. Just couldn't hang on and got gradually slower and slower. 3 min efforts paces were; 3:49, 3:51, 3:56, 3:56 and then the 15min pace averaged at 4:15. Faded badly. Ran in the 1600's.

Another 99% humidity day, weighed 71.7 when I left and 70.7 when I got back.

Two bags of ice post run and some chocolate milk. Haven't had an ice bath for a long time and was thinking I was due.

Saw a snake about 100m up from our house yesterday afternoon. I'm always worried about coming across them down in the national park, but here it was crossing the street. I was with dad who for some fucking stupid reason basically stopped the car over the top of the snake. By the time he reversed back, the snake had disappeared. Hopefully off into someone elses yard and not under the car. It was enough to give me nightmares about having a snake in the bed last night. Fucking snakes.

Two of our three chickens got killed by a fox last night as well. Fucking fox. Saw it on the back deck this morning. Life on the 'land'.

Lowlands

16km Easy

http://connect.garmin.com/activity/247123262

Distance:	16.02 km
Time:	1:20:55
Avg Pace:	5:03 min/km
Elevation Gain:	241 m

Headed off at 6am to try and avoid any heat, but it didn't make any difference. Problem was the humidity is up around 99%. Killer. Like running in a sauna.

Took forever to get the legs working and just felt slow and arduous. Had the calves rubbed down by a local physio, so they're slightly better, but still feeling tight. Ran straight from home, mostly roads in the 1400's.

I've turned into a human bug catcher, every time I come back I'm covered in little black insects that have drowned in the sea of sweat.

22km Easy

http://connect.garmin.com/activity/246386285

Distance:	22.01 km
Time:	1:50:36
Avg Pace:	5:01 min/km
Elevation Gain:	603 m

Lower Colo Rd. Holy shit this was hard work. The humidity and heat just dropped me, and by 9k I was spent. There's a climb about about 90 metres over about 1200m at that point and by the time I got to the top of that I was in trouble. Actually had a gel, which is something I very rarely would do. Dragged my ass through the second half. Got chafed thighs too just to add to general state of unhappiness.

Curious about how many hilly runs I should have during the week?

Weekly Total: 77.43km (6:22:39)

A substantial increase in volume. Biggest week since mid august when I got injured (90k week).

__________________________________________________________________________

10km Tempo

http://connect.garmin.com/activity/246060787

Distance:	10.02 km
Time:	41:48
Avg Pace:	4:10 min/km
Elevation Gain:	26 m

3km warm up including a few strides and then into the tempo. Very solid run. First few km's pretty good, comfortable, breathing pretty relaxed but by the last three km I was definitely putting in an effort, not all out but just hard work. Was a struggle getting out of bed this morning, this weeks sleep has been sub-optimal.

Ran in the 1600's which I'm liking. Saw tonnes of cyclists, three teenage girls race walking (weird) and one older lady having a run. Got covered in these little bugs that stuck to my sweaty white body. Could have cooled down better, just 8mins of super easy jogging and minimal stretches.

9km Easy

http://connect.garmin.com/activity/245527889

Distance:	9.02 km
Time:	45:44
Avg Pace:	5:04 min/km
Elevation Gain:	32 m

Ah, nice flat roads. Easy run, calves tight. Pretty tired after yesterdays funeral, but was all good once I shuffled through the first km. Start a new job at Westmead this afternoon so my anxiety levels are a touch high.

I'll run Saturdays tempo down on the flats.

Lowlands. Flat and fast.

Kind of post scripts to that nasty hilly run I did on Tuesday:  here and here 

12km w/ 6km fartlek

http://connect.garmin.com/activity/245249880

Distance:	12.00 km
Time:	58:24
Avg Pace:	4:52 min/km
Elevation Gain:	169 m

Legs a bit dead. Went with 500m on, 500m off. Probably ran at roughly 4min pace for the hard effort. Fairly undulating run straight from home.

20km Easy

http://connect.garmin.com/activity/244993714

Distance:	20.01 km
Time:	1:40:51
Avg Pace:	5:03 min/km
Elevation Gain:	352 m

First day on the Tiger program. Haven't run this route before, headed out into the middle of the national park which is about 15mins drive from home. Ended up be more difficult than anticipated with virtually 4.5km of uphill. It just never ends.

Went 'proper' trail running down a 4wd track, but started thinking about how easy it would be to get bitten by a snake and die out there no mobile phone, just a bottle, a pair of shorts and a visor. I'd have to tear my shorts up to make a compression bandage/tourniquet and that would be embarrassing.

Mentally tough, just 20k's of trees and dirt and hills. I wonder if this was the kind of running De Castella did in the Dandenongs. Cruised back down. Did not see one other person or car for the entire time I was out there.

Not sure how garmin work out there elevation data but this is much hillier than the Colo run I've done, but the elevation gain is about the same. Ran in the 1600's. Legs feel a bit more beaten up than they should.

Another day in the bush

SMC 5K

http://connect.garmin.com/activity/244222720

Distance:	5.00 km
Time:	19:22
Avg Pace:	3:52 min/km
Elevation Gain:	42 m

First official 5k race. Felt very much out of place lining up at the front at the start - but having a look at last months times I knew if I went sub 20min I'd be in the top ten. Very weird to set off at a pace that had me running third for the first 300m. Soon realised I was well out of my depth and just had to hold on for as long as possible.

Two things about this course is that there is a reasonable incline from about 2km up to the turnaround at 2.5km, and that slows things down, but then you get to come back down which provided a bit of relief - not much. Once back down and heading towards the finish I knew I was in trouble when I started feeling like I could both shit my pants and puke at the same time.

I guess I'm pretty happy with the result given the last 3 mths of training.

Massive forehead

40min Aerobic Base Run + 5x100m Strides

http://connect.garmin.com/activity/243885007

Distance:	8.40 km
Time:	40:02
Avg Pace:	4:46 min/km
Elevation Gain:	26 m

Feel like I'm starting to get back to where I want to be. Volume is still super low, so there's no endurance, but I'm feeling like 4:40 km's are relatively easy again which is good.

Ran on the lowlands which makes it a bit quicker, as well as there being a few cyclists around so I probably upped the pace a little more than necessary. (4:20km which isn't necessary)

Finished with 5x100m strides - which were around the 19-21sec mark. Looking at the garmin has me averaging at 2:55min/km pace - now, to just be able to hold that for a further 4900m...

Strength

3x8 Bench Press (55kg)
3x8 Bent Row (55kg)
3x20 Arm/leg extensions on bench

Pretty lazy session.

60min Aerobic Base Run

http://connect.garmin.com/activity/243398309

Distance:	12.49 km
Time:	1:00:01
Avg Pace:	4:48 min/km
Elevation Gain:	323 m

Good run out at Colo. Feeling a little bit fitter. With a few 4:35-4:45 km's thrown in without too much effort.

Wasted a heap of time driving back home via the national park and Upper Colo. Probably because I know I have to study.

40min w/ 20min Tempo + Strength

http://connect.garmin.com/activity/243104953#

Distance:	8.52 km
Time:	40:01
Avg Pace:	4:42 min/km
Elevation Gain:	32 m

15min warm up then 20min tempo, which ended up being more like an LT run. Just dipped under 20mins for 5k -  avg 3:58 pace. Dead flat on road.

Humid and cloudy. Richmond Lowlands

PM: Strength

Few rounds of yoga stretches then;

3x8 Bench Press (55kg)
3x8 Bent row (50kg)
3x20 Arm/leg extension on bench
1min plank
______________________________________________________________________________

35min Recovery Pace Run

http://connect.garmin.com/activity/242907622

Distance:	6.06 km
Time:	35:01
Avg Pace:	5:47 min/km
Elevation Gain:	70 m

Super easy run in the national park.

Strength + Mobility

A bit of a yoga stretch to start things off for about ten minutes then

3x8 Bench Press (50kg)
3x8 Bent Row (50kg)
3x15 KB goblet Squats (20kg)
3x15 Arm/leg extension thing on bench

20km Medium Long

http://connect.garmin.com/activity/242067425

Distance:	20.11 km
Time:	1:39:05
Avg Pace:	4:56 min/km
Elevation Gain:	570 m

Nice run on Lower Colo Rd. Longest since injury. Felt like I was mostly taking it reasonably easy, except for the big ass incline at the end of the road before turning around. Think I saw a female lyre bird, definitely saw a male lyre bird which was pretty cool. Saw 7 roos - a group of three and a group of four - different types I think.

Its a cool run on a dirt rd that undulates mostly and takes you through a few different landscapes.

Misty morning on the Colo

Weekly Totals: 

Running 54.57km (4:39:26)
Strength: 53:37

A bit of work running with a few more big hills, a tempo and a fartlek/interval day. Abs are still sore from Thursdays workout.

30min Recovery Pace Run

http://connect.garmin.com/activity/241712763

Distance:	5.09 km
Time:	30:02
Avg Pace:	5:54 min/km
Elevation Gain:	26 m

Left leg is not feeling too good from hip to toe.

40min Fartlek + Circuit Training

http://connect.garmin.com/activity/241469243

Distance:	8.45 km
Time:	40:01
Avg Pace:	4:44 min/km
Elevation Gain:	31 m

Pyramid: 
10min Warm up then: 
3min on/3min off, 
2min on/2min off, 
1min on/1min off, 
1min/on/1min off, 
2min on, 2min off, 
3min on/3min off 
9min cool down

Think I was roughly holding 3:50 - 4:00 min pace for each interval. Flat and on the road. Wore 1600's, left leg niggly sore/tight.

PM: Circuit Training

3 x 5 push ups, 10 rows(40kg), 15 sit ups, 20 squats, 3 hill runs (20m)

8:37

Been a while since I've done something like this. Was just going through it while I was training someone else.

Strength & Mobility

3x10 Bench Press (40kg)
3x10 Bent Row (40kg)
3x10 Goblet squat (20kg)
3x15 Arm/Leg Raise on bench

Followed by a few sun salutations and some general stretching, rolling with 'the stick'.

50min Aerobic Base Run

http://connect.garmin.com/activity/241009963

Distance:	9.50 km
Time:	50:09
Avg Pace:	5:17 min/km
Elevation Gain:	219 m

Got to run in the rain in the bush, down into the valley. Massive hill which had me doing 6min k's at, but figure I need something like that to kickstart a bit of fitness.

15min Tempo w/15min Warm Up

http://connect.garmin.com/activity/240615364

Distance:	6.30 km
Time:	30:01
Avg Pace:	4:46 min/km
Elevation Gain:	69 m

First hard effort run since injury. Held on to a 4:05, then 4:14, 4:15, last minute and a half at 4:05 pace. Hard work on the dirt rd with a bit of undulating terrain. Wore the 1600's.

30min Recovery Pace Run

http://connect.garmin.com/activity/240316987

Distance:	5.12 km
Time:	30:08
Avg Pace:	5:53 min/km
Elevation Gain:	62 m

Avg HR: 132 (72%)

Easy, easy run. It is now 100% official that I am terrified of snakes. I started down an actual trail and then just thought fuck it - too narrow and leaves and sticks everywhere. Can feel my heart rate increasing. Not worth it.

Booked in for a local massage today.

New signage and graded road at Wollemi National Park

16km Aerobic Base Run

http://connect.garmin.com/activity/239854150

Distance:	16.02 km
Time:	1:20:02
Avg Pace:	5:00 min/km
Elevation Gain:	202 m

Longest in a while. Felt like I was out there for a while. Have to get used to doing longer runs again. Had some aching in my foot which had me worried, and also my right knee. Might go back to taping the patella. Wildlife count: Two Kangaroos.

Weekly Totals: 43.45km (3:46:09)

6km Recovery Pace Run

http://connect.garmin.com/activity/239504759

Distance:	6.01 km
Time:	32:12
Avg Pace:	5:22 min/km
Elevation Gain:	82 m

Easy run in the misty rain. Love it. Need to get my post tib sorted.

30min Easy Run + 6x100m Strides

http://connect.garmin.com/activity/239031180

Distance:	5.56 km
Time:	30:01
Avg Pace:	5:24 min/km
Elevation Gain:	62 m

Really easy slow start, about 3 x 400m slightly harder intervals followed by 6x100m strides. Need to get the legs loosened.

10km Aerobic Base Run

http://connect.garmin.com/activity/238502357

Distance:	10.01 km
Time:	50:51
Avg Pace:	5:05 min/km
Elevation Gain:	150 m

Felt ordinary again. Not a fan of the afternoon run at the moment, felt bloody hot and thirsty. Feeling super unfit. Dead snake of about a metre on the road. They still scare the shit out of me when deceased.

5 consecutive days running. Foot was feeling weird before I ran but feels fine during and after run. Will just keep adding volume as I can.

25min Recovery Pace Run

http://connect.garmin.com/activity/238200285

Distance:	4.39 km
Time:	25:02
Avg Pace:	5:42 min/km
Elevation Gain:	54 m

Easy day.

12km Aerobic Base Run

http://connect.garmin.com/activity/237629419

Distance:	12.01 km
Time:	58:38
Avg Pace:	4:53 min/km
Elevation Gain:	339 m

First run out at the Colo River. About a 20min drive from home, but am able to run on a dirt road with a fair bit of up and downs without being stupidly steep. Nice place to run apart from the fear of snakes and the shock of a few kangaroos bounding around - 3 greys, 3 black tailed wallabies (?) 1 brush turkey, 1 rooster and 1 barking labrador which was behind a fence thankfully.

Longest run lately and foot is feeling fine, a little achey yesterday afternoon. Actually felt reasonably comfortable for the most part today which is nice - probably because its a morning run and its not too hot.

38km for the week.

Instagrammed beginning of road

25min Recovery Pace Run

http://connect.garmin.com/activity/237302807

Distance:	4.43 km
Time:	25:01
Avg Pace:	5:39 min/km
Elevation Gain:	36 m

Super easy. Tight calves.

8km Aerobic Base Run

http://connect.garmin.com/activity/237129619

Distance:	8.01 km
Time:	41:54
Avg Pace:	5:14 min/km
Elevation Gain:	124 m

Feeling somewhat better, but that's because I'm running a heap slower. Not sure how conservative I need to be at the moment. Foot is feeling pretty close to normal and its now been around 9 weeks since initial presentation. If I can keep the pace slow (which I don't have much of a choice with) then I'm thinking I could up the volume a bit faster.

Ran in Wright socks - decided I don't really like them as I can feel my feet slipping around. Like the fit of the 1600's better, calves tight. Want to get up to Colo and try the trail there.

8km Aerobic Base Run

http://connect.garmin.com/activity/236603789

Distance:	8.02 km
Time:	40:00
Avg Pace:	4:59 min/km
Elevation Gain:	103 m

Still warm at about 26 degrees even at 6pm. One day I hope I wake up and feel like I have some fitness. Wore the new NB MRC1600 flats. I like them, but are unsuitable for the gravel as stones keep getting stuck in them. Super light and firm. Will have to try and rotate shoes around a bit more than I have in the past.

6km Aerobic Base Run

http://connect.garmin.com/activity/236300825

Distance:	6.19 km
Time:	31:03
Avg Pace:	5:01 min/km
Elevation Gain:	65 m

Still feeling fat and very unfit.

8km Aerobic Base Run

http://connect.garmin.com/activity/235390874

Distance:	8.07 km
Time:	39:42
Avg Pace:	4:55 min/km
Elevation Gain:	90 m

Volunteered to man an aid station at the SMC races in Wetherill Park this morning, so after that was all done had a run around a part of the course. Again am finding myself running harder than I should be with a couple of 4:35 splits. Need to use the HR monitor.

6km Aerobic Base Run

http://connect.garmin.com/activity/234760136

Distance:	6.03 km
Time:	31:57
Avg Pace:	5:18 min/km
Elevation Gain:	134 m

Have upped the 'program' from a 25min run to a 30min run (ended up with 32min). Foot felt good, couple of 4:40 km's, an 800m uphill section that got the HR up. Ran on the dirt rd in the national park.