Easy

Ran down to Timbrell to do some repeats with Karin and others. She was having some problems and so we completed some of the 1ks and others she could not finish so we walked. Cool down run home. Easy day as was planned.

Bay 12k : 54.21

Thought I would run the same course again today and firm as I felt fresh after yesterday. A minute improvement on yesterday - felt fine and could have gone on. Will have an easier day tomorrow.

Bay 12k : 55:23

Though it was time to give this run a bit of a push along with pace. Was going to do a double lap at a slow pace but decided it was time to test myself with a little speed. Ran in in 55:23 which is a large improvement - pleased withthe time and no damage to the injury.

No run : rest

Easy around the Bay

Ran with Silver Fox - the usual 12k - not watch put on. Things feeling okay although not fully recovered.

Easy around the Bay

About 60 minutes for the 12 ks -just taking it easy atthe moment until I feel that I have recovered enough to picjk up the intensity.

Easy around the Bay

About 12 ks in 61 minutes but it was planeed to be a recovery run after the last 2 days of shorter speed. In injury in well on the mend but not fully recovered.

3 x 3k

Back to some more intense sessions but not expecting much speed but need to start somewhere and some time. Today was that start. Always expected thatthe time would be very ordinary but that is okay atthis stage. Splits 13:57, 14:03, 13:25. Was pleased the last was the fastest and di it reasonably comfortably. Still a long way short of the sub 12's done earlier in the year.

2 X 5k

Expected nothing flash but thought it should be faster than the last time I did a time trial. Did 24.09 on 2 May - managed 23.50 and 23.18. Much slower than before Canberra Marathon but progressing well. Some slowness I suspect is a reluctance to push the speed becasue of the fear of further injury but I am working my way through that mental aspect. Felt very comfortable and on each one the speed of each k got faster with the last k the fastest - so I sign I was not running them as hard as I could. Satisfied with the session.

Easy around the Bay no time

After yesterday's rather easy run today felt fine.

SMH Half : 1:43:25

Was pacing Auntie Karin and Queen Bee- Karin dropped off after 10k or so - stayed with QB until the end - good steady pace all the way except the last 6 k was slow and I kept pulling back to her pace but that was no problem as I agreed to stay with her until the end. enjoyed pacing her. Splits 24:27, 24:40, 23:29, 26:22 and 4:26.

No run

Easy cruise

Some easy 12ks today - bit cold to start but then got warmer as the run went on and the sun come up. About the same as yesterday. Will cruise the SMH half and then have a couple of weeks hard training before the McLeay River Marthon.

Easy cruise

About 12 k around bay in about 1 hour - nothing flash but then agin noting flash intended. Enjoyed the early morning.

No run

Work work and more work !!!!

No run

I enjoy work but not when it starts to interfer to a large extent with training. I am not over the hump with work but will get my priorites back and train with more focus in the next feew weeks.

No run

SMC : 25k

I have been doing very little training over the last few weeks and certainly nothing long. So 25 today was expected to be a real test of being able to comfortably last the distance - pace was not really important - what was important was how well the injury has improved.

Well in the first 20 meters I knew that most of the injury had gone - I was able to stretch out freely for the first time in some weeks and the limp had gone. What a relief that the longest part of recovery is now over. Had decided that 5 minute ks was an achievable and maintainable pace for the whole 25ks. Maintained about 4.55 pace for the whole run and finished in 2.01.

Felt firm but comfortable all the way with a slght increase in pace in the last 5 ks. Will have an easy week to consolidate the recovery with a very relaxed SMH half on Sunday - 1:40 will be fine.

No run

No run

Work work work!!! Most days this week have been occupied with a large spike in the work commitments - was up very late the last few nights and needed a very early start so no run.

Easy run

About 12 ks in 60 minutes - very pleasant morning around the Bay. Bit quiet for other Coolrunners between 5.30 and 6.30 except for Silver Fox and Andrew,

10k around the Bay

As I started the warm up I could feel thatthe discomfort level is down significantly so it now actaully feels like the injury is on the mend. Again no real expectations except to run faster than Sunday and even splits. Ran 46:48 (30 seconds faster) with splits of 23:33 and 23:15 - still felt difficult. Runing the SMC half on Sunday 1:45 should be just achievable and the SMH half the next week where hopefully 1:40 is achievable.

I am hoping that as the injury is now improving it will improve at an increasing rate - that is faster than the improvement over the last few weeks. If so 1:40 for the SMH half should be achieved.

No run

No run away interstate

10k around the Bay

Felt like I could manage 10k without going backwards in reagrd to my injury. Time but ne expectations - thought just below 50 minutes would be the mark - just wanted to run with two even splits.Ran 47:15 with 23:58 and 23:17. The running fells very difficult because Iam tense with trying to absorb the pain from running. This then reduces the stride length and so it goes on .... but no adverse after affects.

Easy around the Bay no time

No run

Easy Bay Run

Time time no aim - easy run with Silver Fox for a chat and enjoy the absolute pleasue of running early in the morning with a glorious Sydney sunrise over the city skyline.

Almost recovered

The usual recovery Bay run etc. The rest yesterday aided recovery - as ran the 5k in 22:54 - as usual started slow and then finished with a the last few ks in the 4:20's - not exactly flying (as Eagles tend to do) but an ecouraging flap of the wings. A few more days to take off!

No run : rest and further self treatment

Still recovering

Same as the last feew days - 12 k around the Bay with a 5k TT near the start - still not recovered from the injury but time on the TT are coming down and the recovery is still happeneing. Ran 24:09 for the 5 ks. I will know I have fully recovered when the discomfort is gone and I cruise to under 20 minutes for the 5 ks.

Still benchmarking!!

Around the Bay again including the 5k challenge course - improvement from Friday - time down to 24:24. Started off more focused than Fridat and spot on 10 minutes for the first 2 ks and increased the pace to the end. Still felt restricted in stride length. The good thing is that the problem is improving with each run - slow and steady for another week and I expect things will be about right to do some serious training instead of recovery running.