12km Aerobic Base Run

http://connect.garmin.com/activity/119038117#

12km
1:01:29
Avg Pace: 5:06min/km

Ran to UTS to go pick up some running training books. Pfitzinger, Daniels and a book about Lydiard. Excited!

14km Aerobic Base Run

http://connect.garmin.com/activity/118819283

14km
1:11:41
Avg Pace: 4:56min/km

Surfers to Southport. Got the "fuck you" from a punter for looking at him the wrong way. Nice trails at the end.

6km Aerobic Base Run

http://connect.garmin.com/activity/118819259

6km
30:16
Avg pace: 5:02min/km

Surfers to main beach.

8km Aerobic Base Run

http://connect.garmin.com/activity/118819244

8km
41:57
Avg pace: 5:06min/km

Surfers to Broadbeach. Beautiful weather.

12km Aerobic Base Run

http://connect.garmin.com/activity/118819225

12km
1:02:51
Avg pace: 5:14min/km

Surfers to Southport. First run on the Gold Coast. Hit some nice trail action at around 5k where I had the beach on the right and the bush on the left as well as the screams from the Seaworld rollercoaster.

Pace would have been a bit quicker but got stuck twice at traffic lights.

16km Base Run

http://connect.garmin.com/activity/110684960

16km
1:22:59
Avg Pace: 5:11min/km
Avg HR: 142

Nice easy run but my right achilles/calf is not good. Big volume month and my body doesn't handle it well.

August Totals:
300.14km running
286km cycling

13km Base Run

http://connect.garmin.com/activity/108409941

1:10:32
Avg Pace: 5:25min/km
Avg HR: 142
Max HR: 162

A little stiff and sore to begin with but warmed up as I went along. Took it very easy. Headed the opposite direction to what I normally run and went down in to Canterbury and the Cooks River. Not a bad run to do. Wouldn't mind exploring along the river some more.


Plus: 20km Uni Commute

15km Base Run

15km Base Pace Run

http://connect.garmin.com/activity/106868464

15km
Avg Pace: 5:06km/min

Again faster than what I should be doing. I should be trying to take it a little easier, but I'm getting too eager.

Uni Commute

http://connect.garmin.com/activity/106933267
10.09km
32:54
Avg Speed: 18.4km/h

http://connect.garmin.com/activity/106933259
10.11km
29:30
Avg Speed: 20.6km/h

15km Base Run

http://connect.garmin.com/activity/104836658

1:18:20
Avg Pace: 5:09min/km

Easy run, felt pretty good considering I ran 32k two days ago. Seeing Damien tomorrow as the hips pulled up pretty tight. Plan on seeing him fortnightly until the marathon, acupuncture weekly. Expensive but should get me to the line.

15km Base Run

http://connect.garmin.com/activity/97184085

15.2km
1:15:46
Avg Pace: 4:59min/km

Some really strong winds out there today which made it feel like I was running on a treadmill at times. New acupuncturist tomorrow for the legs.

15km Base Run

http://connect.garmin.com/activity/96700041

Been off my feet for three consecutive days trying to get my calf muscles to start feeling normal again. Still not 100% but much better. Trying to get some acupuncture this week. Got some quick splits, probably half marathon pace, on this run but wore myself out by 12k and struggled on home.

13km Base Run

http://connect.garmin.com/activity/95346914

Problems with the satellite, but I think avg pace was around 5min/km. Legs felt pretty tired. Calves are tight (as usual).

27km Base Run

http://connect.garmin.com/activity/94420591

27.04km
2:19:07
Avg Pace: 5:08min/km

Nice run around the two bays. Started out a bit stiff but warmed into it. Few niggly bits and a fair bit of fatigue towards the end. Had one gel at 16km but felt pretty strong throughout. Happy at this point in time with where I'm at.

12km Base Run

http://connect.garmin.com/activity/92271842

12.22km
Avg Pace: 5:03min/km

Another ordinary morning for running. Had to stretch out at 4k because my right shin got pretty tight, was fine after that. Still have a niggling left calf, actually both calves are just annoying - probably still recovering from Saturday's 26km.

26km Base Run

http://connect.garmin.com/activity/91487313

26.04km
2:11:42
Avg Pace: 5:03min/km

This is the longest run I have done so far. Felt reasonably good, pace was ok. Could definitely feel the fatigue setting in, but hopefully with a bit more prep and nutrition/hydration I can offset that a bit further. Not a bad training week considering I did a sub-20min 5k and a long run like this. No intervals this week though which was a bit of an aberration from the program.

Recovery: Big double espresso milk, ice bath, new zoot compression socks and 2xu tights over the top. Got a massage stick too which seems to be really good for the calves.

My guess at this stage is that the Coastal Classic is going to be postponed due to weather issues. Have to wait and see. I'm ready for it, but not fully prepared for the journey to get there etc. But that's just because I am a lazy mf.

12km Base Run

http://connect.garmin.com/activity/90696534

1:04:31
Avg Pace: 5:05min/km

Heavy legs. Still recovering from a minor cold. Just keep getting through.

15km Base Run

http://connect.garmin.com/activity/90190867

1:14:40
Avg Pace: 4:58min/km

Legs feel shit. Took about 8km to warm them up - left calf goddamn you...

Overall pretty happy to have gotten 50km this week. Probably coming down with something too. I don't know how you would work full time and punch out 100km a week.

10km Base Run

http://connect.garmin.com/activity/89171480

10.58km
55:34
Avg Pace: 5:15min/km

Have been on my feet all day at hospital on the second day of my clinical placement and my legs are aching. Pretty hard to get out there and do anything, but got the work I needed to done. Narky calf and sore feet.

Logged 150km for May: which is ok as I felt like I was virtually off for two weeks, only 12km from the 5th until the 15th.

11km Base Run

http://connect.garmin.com/activity/87626646

Avg Pace: 4:53min/km

Same average pace as last run but much easier because all most of my splits were run at around that pace rather than a bunch at 4:30 and then some at 5:30. Duh.. Good to get out, nice morning, niggly calves.

Day Nine: 88 pushups

7.5km Base Run

http://connect.garmin.com/activity/86144067

7.74km
39:21
Avg Pace: 5:04min/km
Avg HR: 148 (80%)
Max HR: 164 (89%)

Still quite uncomfortable in the left calf. Had massage the day before so couldn't quite tell whether it was muscle trauma or still injury.