Back Injury

Apologies for not posting.
As you know I picked up a chest/head cold in the week before Sydney Marathon and as it hadn't cleared by race day I decided not to run. Bit of a bugger but if I can't breathe walking I can't breathe running.

Sunday morning I put the towel back on the rack after havong a shower and promptly twisted my back or pinched a nerve maybe. Had to get physio on it on Tuesday which helped it a bit but it is still very sore. This is the lower back which makes bending to put on clothes and sit etc.. very painful.

At the moment I may not bother with Melbourne Marathon either until the back pain eases. I am probably better off getting myself faster for track season instead. Have a few dodgey short PB's that need fixing. Mainly the 800m, 1500m, 3k and 5k.

Davidson Recreation STaR 19ks

Only about 9 of us this morning and all male. Where were the girls today?
A bit of a hilly STaR we were all complaining about with the Marathon a week away. H4 on the Striders hill scale.

Started in Lindfield and ran through East Killara, Killara, and Roseville before 5 of us decided to do a short cut and head back to the start again. Up Archbold Rd Rollercoaster for the finish at Lindfield.

Very easy pace today. 19.03 ks in 1:37:25. Average pace of 5:07 per klm. No one fast pushing today, saving it all for next week. An hour and a half run which is what the super coach wanted in the taper.

3x2k Reps

A bit of rain around this afternoon but nothing too drastic during the run.
Ran along Manly Beach for these.

Reps were 7:11, 7:14, 7:13. All done with a 4 min walk recovery.

Did a 2k warmup and a 2k cool down after finishing.

MLR 15ks

Ran from home along Manly beach front, up past Queenscliff Lagoon and then two loops around Manly Golf Course and back home again.
Nice night for running, hardly any wind and the stars were out.

Total was 15.1ks in 1:07:06. Average pace of 4:26 per klm. Course is pretty flat.

Easy 8ks

Meant to be just an easy run along Manly Beach to Queenscliff Lagoon and back. Made harder when I rolled my ankle in a pothole near the start of the run. Damn car lights distracted me and I didn't see the hole in the dark.

Total was 8.2ks in 43:47. Average pace of 5:20 per k. Ran on the grass for most of the run.

Middle Harbour Picnic STaR 25ks

Started in Roseville and then proceeded across the Roseville Bridge after EJ caught up, then up the long hill to Forestville and then through a few back streets to then head down through the bush along Wakehurst Parkway to Seaforth.
From there it was across the Spit Bridge and we all decided to go short but using a different variation so ran along Spit Rd and Military Rd till we reached Golden Arches in Cremorne.
Then it was through Cammeray where the group started to drop me and across the bridge to Northbridge and up through Willoughby and North Willoughby to the finish at Roseville.

Good group with CT,PT,Tom, JB, Steve Hume, EJ and Jo Cowan running.

A very windy morning made it hard coming back the last 5ks into the North Westerly.
Total was 25.35ks in 2:03:17. Average pace of 4:51 per klm. The run was H4 on the Striders hill scale, so pretty heavy on the legs.

Happy Fathers Day Dads!

2x3k Reps

Ran along Manly Beach up to Queenscliff Lagoon for these. Only 2 reps as a bit busy at work this week.

Reps were 11:05 and 11:11. Had a 5 min walk recovery between reps. Did a 2k warmup and a 2k cool down after finishing.

Tom it is hard to get a word through in blog land. What with Tim trashing everything, Kansers Dicky hip and your 3 week flu.

MLR 17ks

21 degrees and 50% humidity. A warm start to Spring even after the sun has long gone down.
Ran from work up to Centennial Park and did a lap of the park via Moore Park Rd and Anzac Pde plus another loop around Robertson Rd and Driver Ave and back to work.

All up 17.4ks in 1:21:57. Average pace of 4:42 per klm.