Exercises

Three sets of exercises I have to do every day just to get the leg better to run on.

One works the lower back by being in the push up position and then not moving the bottom half of my body. Works the lower back.

Another involves putting one leg square across the other knee then pulling the knee towards my chest. Works the glute muscle hard.

The last is lying on my side with knees bent but with my legs raised from the knee down. I then have a hand on my hip to stop it from moving out. I then have to open and close my knees. This works the glute muscle again plus my hamstring a bit. This was the important one.

Plus I have to keep icing the leg and using nurofen gel.

Injury news fit to run

Saw the physio this morning straight after CR 5K challenge starting duties.

The doctor is pretty sure it is not a stress fracture as the area of pain is between the fibula and tibia bones in the lower leg.

The doctor said I was tight from my lower back, glutes, calf and into my foot.
May be also related to having a sore hip recently. After he massaged a few areas the pain did decrease which is good.

Anyway, he said rest for a week and do three lots of exercises each day to try and loosen up other muscles to take the pressure off the sore point. Phew!

Have to see him Wednesday, but hopefully I will be right to run Striders next Sat.
If not I will be punching C2S start line for sure. Yeehah!

Pain in the leg

Well, leg feels worse. It feels like I am lugging one of those ankle weights around but only on one leg.
I have an appointment with physio booked for Saturday morning.

All races maybe off until City 2 Surf. But will wait and see what the doctor says.

Hopefully good news.

Rest Day

I now have a very noticeable bruise on the front of my left calf, right next to the shin bone.
The bruise is near the ankle area.

Hoping it will get better from icing the area.

Maybe it was all the downhills I ran on Sunday at the race. I don't know.

Heartbreak Hill 19ks

Felt very warm tonight when I headed out for my run.

Ran the usual route from Randwick up to Vaucluse via Heartbreak Hill and back down Old South Head Rd to home.

A lot slower than last week. Legs felt ok but started to get a pain in my left calf muscle about half way through which slowed me down a bit.

Ran 19ks in 1:28:34. Average pace of 4:39 per klm.

A few runners out tonight, saw about 4 or 5 going down heartbreak hill while I went up.

Recovery Run 13ks

Don't know what I'm recovering from as the race was only 11ks yesterday and not a 30k training run.

Ran my usual course around Centennial park outside, up to oxford st, and then down to fox studios and Anzac pde and then back again.
I thought I said Hi to Amjan up on Oxford St, Not sure it was dark and the car lights were glarey.

Felt very warm out tonight.

Ran 13ks in 1:05:29. Average pace of 5:02 per klm.

Sunday Run 13ks

Went out late on a sensational late winters afternoon for a run.

Ran 13.2ks in a time of 64:35. Average pace of 4:53 per klm.

Nice and relaxed run. Didn't try to push too hard.

Sutherland to Surf 11k race

Arranged to meet Horrie and O Runner and Sportsman near the finish so we could get up to the start on time. Sorry forgot to tell Horrie the pickup spot had moved slightly.

The start was a bit cool being 7 degrees. Met a few other CR's near the start. Prof, found Horrie, Nando,Vat_Man. Vat to me was strangely back a fair way from the line.

I realised the people in front of the line were not moving back so pushed my way a bit further forward to get a clean start. Just avoided a kid going down near me in the 1st 50m.

I wasn't looking at my watch during the race so just ran on how I felt and tried to hold my place once the frenetic start had settled down.
The first marker I saw, I was looking on the ground not realising they were up poles, was the 7k and went through that in 26:10. Must have been a fast start.

At about the 9k mark I noticed a familiar runner about 300m ahead. Blue Dog.
It took all my energy to reel him in and at the Northies cnr he had about 30metres on me.
Kept the same distance until the crowd in the uphill carpark near the finish spurred me on and I got him at the top of the carpark.
I have a good finishing kick sorry Dog.
I thought the turn for home was right there only to find out I had another 200m before turning right for the last 100m.
Managed to knock off about 4 striders in the last 500m. Super series points. Missed too many events anyway.

Finished in a time of 41:48. Average pace of 3:48 per klm. This would give me a 38:00 10k which would be a 1:11 PB. Very happy with that pace. Was aiming for sub 42m.

The course is fairly downhill but there are still at least half a dozen good uphills in it to make it interesting.
Good to see Horrie,Professor and O Runner running 45-46mins which gets them close to the sub 40's in the near future.
Congrats to Guzzo for a close second to Scott Westcott.

Next race Bay run 7k July 31st.

Easy 5ks

Played 9 holes of Golf early afternoon. Best not mentioned.
Later went for a light run around the track at Centennial Park.

Great time of day to run in, sensational late afternoon in the park.

Did 5.22ks in 29:29. Just a very slow jog to stretch the legs.

Weather looks good for the race tomorrow, Sutherland to Surf. Probably a cold start, min is 7 and max 21.

Looking forward to the race. Fast downhill with two small hills. Should be a quick 11ks.

Rest Day

With Cricket and Tour de France watching late last night and a late day at work today I'm resting.

Sutherland to Surf on Sunday lining up with O Runner and Horrie.

Reps 7x1k

Hands felt a bit cold at the start. Not sure of the temp.

Reps were 3:56, 3:51, 3:51, 3:51, 3:52, 3:50, 3:53.

I had a 2min walk recovery between each rep.

Ran in only shorts and a short sleeve top so couldn't have been too cold.

I must be Dreaming 19ks

Mid week Long run from Randwick up to Bondi Junction, down the hill to Bondi and then out to Rose Bay. Turn there and head up heart break hill to the top and run back down to Bondi Junction via Old south head Rd and then back home to Randwick.

Temp was 15 degrees when I started. Is this winter? Gotta love it.
Ran 19.23 ks in 1:27:43. Average pace of 4:33 per klm. 7 seconds per k faster than last week.
Same time, same run, same conditions.

Tonights run was brought to you by the pub at Rose Bay on the right, bottom of heartbreak hill that let me use their toilet, and not by the servo 2ks back who wouldn't. I wasn't shooting up I promise. Arrgh. Where's that public toilet thread again?

Long Reps 4x2ks. Total 10ks

It was 13 degrees when I started. Did a 1k warmup and then got into it.

7:46, 7:44, 7:54, 7:52.

Had a 4min walk recovery between each rep.

Did a 1k cool down.

Legs felt very good.

Recovery Run 13ks

Ran my usual run around the outside of Centennial Park up to Oxford st and down to Fox Studios and Anzac Pde. And then ran back.

Covered 13ks in 1:05:18. Average pace of 5:01 per klm.

Legs felt very tired. Felt quite warm during the run, could have run with a short sleeve top on.

Western Wanderer STaR 31.8ks

This STaR begins on the bay run at Drumoyne and passes through Chiswick, Abbotsford, Cabarita, Concord Golf Course, Five Dock and then a lap around Iron Cove bay to the finish.

I started with the 6:20 group which included Barry Rutter, Suzanne Kelly, Andrew T, Peter Cremen, Jo Cowan and David Martin.
Quite a pacey group I was having to keep up with.

The course is flat being H0 on the hills factor.
A few did the short cut options and we ended up going around the bay run with only 5 of us left with Suzanne Kelly driving the group.

Didn't catch the 6:10 today as they were pretty fast. Spotted Blue Dog after about 25 ks doing his 7am hosting run.

I eventually finished without the others as they were still too quick for me around the bay.
Ran 31.8ks in a time of 2:28:22. Average pace of 4:39 per klm. Same pace I ran for Canberra marathon this year.

My legs feel trashed now. Even the 6:10 group was fast with O Runner going through at 4:54 pace.

Rest Day

Saw Damian at the Sydney Running Centre at Edgecliff and bought some new running shoes.

A pair of Mizuno Wave Inspire's.
I was already using Mizuno's so just a different pair thats all.

Easy 10ks

Ran late after work.
There had been a light shower before I started so roads were pretty wet.

Ran 10.1ks in 44:35. Average pace of 4:25 per klm.

Felt quite relaxed and didn't push too hard.
Ran up to Paddington and then back again.

Speed Session 6x1k reps

16 degrees when I started and did feel humid as well. Not really any wind

Did 6x1k reps with a 2min walk recovery.

3:53, 3:54, 3:51, 3:51, 3:53, 3:51.

Legs felt sore from last nights run. Tried to go faster but just couldn't do it.

Heartbreak Hill Mid Week Long Run 19ks

Usual mid week run.
From Randwick up to Bondi Junction, down to Bondi and along to Rose Bay.
Turn and run up heartbreak hill and then run back home.

When I warmed up I didn't really need the long sleeve top.

Ran 19.11 klms in a time of 1:29:20. Average pace of 4:40 per klm.
2 seconds per klm quicker than last week. Getting there.

Hill Reps 8ks

Cold when I started 13 degrees.

Usual hill near my place.

20 reps up the hill between 45-50 seconds. Recovery back down in 50-55 seconds.

Legs feel pretty sore after this.

Recovery Run 13ks

Legs were a bit sore from yesterday's hills at Dee Why.
Temp about 15 degrees so quite pleasant.

Ran the usual route around the outside of Centennial Park up to Oxford St and then down to the Equestrian Centre. Up to Anzac Pde and down to Marks field and then back again.

Ran 13ks in 1:04:20. Average pace of 4:96 per klm.

Dee Why Dash STaR 30ks

Left home at 5:30am for the drive over to Dee Why and their were stars out and it wasn't raining. Arrive at 6:00 am to discover a howling 30knot westerly breeze and freezing rain.

There were no usual suspects for the 6:10 or the 6:20 starts today.

O Runner and I with 3 others set off very quickly at 6:10 and kept moving at a fairly good pace.
There was almost no conversation between the 5 of us,due to the howling wind and rain up till a drink stop at about 6ks.
I told the guys to keep going as I had to find a toilet in the school we stopped at. Found one eventually.

I passed the MTG going up the hill to Belrose out of Oxford falls.
I proceeded to chase down O Runner, which took some doing as I had a 5min stop for the toilet.

I passed a couple of runners who started at 6:00 am just at the junction of Forest Way and Warringah Rd. Proceeded down Allambie Rd and finally saw O Runner. Took me about 13ks to catch him again.

Kept running down the hill and out to Queenscliff lagoon where we saw some 6:00 starters who managed mostly to stay ahead of us till the end.
It mainly rained the first 5ks and then a few cold showers again from the 20k mark until the end.
I commented to O Runner that I hadn't seen the 6:20 group but he said they left early and came past when we first stopped. I don't blame them for leaving early. It was cold at the start.

Ran 30ks exactly for the morning in a time of 2:28:23. Average pace of 4:56 per klm.
Ran this in late January on a windless day in 2:31. So a lot fitter than then.

CR Drinks @ the Brewhouse

Arrived about 6:30 pm I think.
Chatted to Gnscon, Spud, Mister G, Amjan, Aunty K, Scottie777, Horrie & Belinda, Vat_Man, Bernie G, Blue Dog,Professor and O Runner.
A couple of guys from the striders but I have forgotten their CR names.

Contrary to Gnscon's opinion I did not commit to running Six Foot next year. Sorry Kevin.
I want to run Canberra Marathon fresh, with a goal of sub 3hr.

Beers were good. Those Amber Ales went down well, and I hopped into a cab about midnight. No shots for me. Had to work the next morning.

When's the next one Mister G?

Speed Session 7x1k Reps

I read Gronks blog this afternoon and he had an article on todays about running softly and running tall. In other words trying to run without slapping your feet down, running soft!

Tried to think about that tonight if I started hearing my shoes hit the road.

Started out at 7:00 pm with a temp of 16 degrees and a bit humid as there had been a shower in the area.

Reps were 3:49, 3:54, 3:55, 3:55, 3:56, 3:50, 3:51.
These all done with a 2min walk recovery.
Usually do 6 only but no 6(3:50) felt that good so I did the seventh.

Did a 1k cool down as I ended up over a klm from my home.

Mid Week Hilly Long Run 18ks

Ran from home up to Bondi Junction and then down to Rose Bay shops.
Turned there and ran up Heartbreak Hill and turned at Christison Park to run back down Old South Head to Bondi Junction and then back home.

Lots of hills on this run. It has become my regular midweek run though.

18.69 ks in 1:27:51. Average pace of 4:42 per klm.
Just checked last weeks run. Tonights was 4seconds faster per klm. So that's good.

Temp was 17 degrees when I started with a slight NE breeze.

Rest Day

Don't get time to run in the morning so most nights it is.

Except tonight. Birthday dinner with the family. So no running, only cake.

Recovery Run 12.5ks

Temp of 17 degrees when I started. Felt colder or was that just me.

Ran the usual run around the outside of Centennial Park up to Oxford St and then back down to Anzac Pde. Then ran down to Alison Rd cnr and back again.
Run on grass and dirt mostly with some concrete.

Ran 12.57ks in 67:38. Average pace of 5:22 per klm.

Sunday Long Run 27ks

With too many beers watching the Rugby last night I completely missed the STaR this morning.
Started out on my own at about 10 am.

It was a case of beaches and bays for this run. So hills, hills and more hills.
Ran from my place at Randwick over the hill to Coogee, up out of Cooge to Bondi Junction and then down into Bondi Beach.
I then ran up Military Rd out of Bondi to Christison Park where we turn for the C2S.
Then it was off down Heartbreak Hill to Rose Bay and onward to Double Bay.
Then ran up Ocean St to Centennial Park and did a lap of the track to finish off the morning.

Ran 27:30ks in 2:19:55. Average pace of 5:07 per klm. A bit slow, but it does have plenty of hills on this run. Would much rather have had the company of running a STaR though.

And the view of the harbour and ocean today was superb. Felt like summer. Yachts everywhere.

Striders Homebush 10k race PB 39:11

Out to Homebush for this race. Arrived to the carpark at 6:30 which I though was the closest one. Found out I had missed the turn and parked on the other side of the big hill across the bridge. Luckily other runners were walking to the start, so I followed them.

The start was a bit congested as we found ourselves walking back a 100m as we had lined up too far forward of the start line.
Had a good start, a few puddles needing to be avoided around the Wentworth Common for the first 800m. And then it's back out around part of the homebush bikeways and parking lots until we head back around the common and do it again.

No Polar with me so splits in the head.

3:53 1k, 7:43 2k, 11:38 3k, 15:30 4k, 19:27 for 5k. The first lot felt really good. Didn't feel like I was running too fast.
23:30 6k, 27:33 7k, 31:30 8k, 35:30 9k, 39:11 to finish giving 19:44 for the second 5k not good.

So that's a new PB of 39:11, after taking 37seconds off from last month at Lane Cove.

My thoughts on the run were that although I ran a PB I did not think I was running that fast.
I am disappointed in that I kept pushing under 4min ks until the 5k I then only ran at 4min ks or over until the 3:41 last k.
I didn't think I started too quick. I don't think my running was as relaxed as it can be.
Something to work on this month.

Glenn Guzzo won the mens(30:40) with Charlotte Paul(36:xx) winning the womens race.

Congratulations to Vat_Man who ran 36:29-36:31. Awaiting final time. But a big 38second PB and possibly C2S prefferred start.
And Keith Bateman who ran 33:40 for a 30second PB. He said he can't wait for track season.