another hill session

Ran at 10am with Michael. Ran from the gym to Terrigal dve along Serpintine up Hastings to the end. Back along Terrigal dve, up Duffys rd & back.
Ran hard up the hills & the rest of the run easy.
I bought this strap thing for my knee & it took the pain away.
Pretty happy with the run
12.5k in 1:00:52

Thats me for the day....I feel tired & am ready for bed!

Had 4 slices of toast with jam & coffee for b'fast
1 sausage roll date scone with butter & choc milkshake for lunch
Dinner had 4 steak s'wich

Drank 1.5lt of water for the day

Tomorrow will be good just because it's friday:) I'll run easy tomorrow. Not sure where or how far yet. I'll just get out & do it.

Alot of people have told me they really like my blog.......
I hope I can inspire you all to get out there & move! Remember you don't have to do as much as I do....I do it cause I love it!
I'm enjoying writing away every night keeping my own diary of my running

booked & payed for!

I did it......I entered the marathon forking out $100 to run 42.2km. Bit silly really isn't it!
I guess the average person wouldn't do that & they might not understand why I would do such a thing but I'm not average. I'm different & better than the average person!

I ran this morning at 6am running 14.5k. Ran around Wamberal to Terrigal to the Haven where I did 4 laps & up the skillion twice!
Ran pretty easy but could feel the bloody knee for most of the run. It was ok but I could feel it.....anyway it will be all good!

Had 2 slices of toast with jam & coffee for b'fast,
6inch vegie delight roll from subway & 100gm of organic choc for lunch
A couple of hours later had pkt jelly beans
Dinner had chiken cheese & bacon s'wich..(2 of em)
Drank 2.5lt of water & 4 glassaes of of & 2 cans of coke throughout the day

I also payed for the airfare.....guess no going back now

Tomorrow I'll run around hills.....what will you be doing??????

hard & fast

Did a great run:) Was all good, no problimo! Could feel my knee just slighlty but it was all good.
Ran 5min warmup then 1min hard, 2min easy, 1min hard, 2min easy, 2min hard, 2min easy, 2min hard, 2min easy, 3min hard, 2min easy, 3min hard, 2min easy, 4min hard, 2min easy, 4min hard then ran easy until I finished.
Ran from the gym to Springfield, East Gosford, then back along the entrance rd, around the back streets of erina & back to the gym
11.5k in 50:45 (4:24 a km)

Had 2 slices of toast with jam & coffee for b'fast
Lunch was 6inch vegie delight roll....mmmm new favourite!
Afternoon snack was 2 museli bars & coffee
Dinner was pasta with a mixture of sauces. Had 3 cans of coke, 4 glasses of oj & 3lt of water
Just ate some organic dark choc...100gm block of the stuff

I'll run easy tomorrow morning.

Am going to book the airfare & get my marathon tickets this week....mmm getting closer......excitment will hit soon!

another monday, another rest day

Today being Monday means no running & I had no problem with that.
I woke up & my muscles felt good. That right knee was slightly sore though.
I'm hoping it will be all good. I'll find out tomorrow when I run.

I did a fair bit of foam roller work today.

So not much done as far as exercise

Bfast was the 'Monday norm of 2 date & walnut scones from Terrigal bakers delight
Lunch was a 6inch vegie delight roll & can coke from subway
Afternoon snack was a museli bar & dinner had tuna pasta with sweet & sour sauce & mixed vegies

Drank 1.5lt of water.

As I write this it's pissing down with rain!
I hope it's dry tomorrow

That 1/2 marathon yesterday I came 13th overall. There were 381 people in the 1/2. I came 3rd in my age group. Pretty happy with that.
The only thing was that my watch said I done 1:21:21 & they reckon 1:21:54. I'll go by their time but think I was 30 seconds faster.

Nite all!

1/2 marathon pb:) wooohooo!

I said yesterday I wanted to break 82min & I managed to do 81:21 by my watch:D I have to wait until the results are on their website to find out the actual time.

I felt great until 12k then it started to get hard
Splits were
1k 3:36
2k 3:41
3k 3:45
4k 3:44
5k 3:47 18:34
6k 3:45
7k 3:45
8k 3:56
9k 3:49
10k 3:44 37:35
11k 3:47
12k 3:57
13k 4:06
14k 3:45
15k 3:56 57:08
16k 3:58
17k 4:02
18k 3:59
19k 4:12
20k 3:55 77:16
21.1k 4:05 81:21

I did 3k as a warmup & 2.5k as a warm down
So I ran 26.5 lk in total

I did a cycle class ater in the day & felt great in that, but I did take it easy:)

Bfast was 3 slices of toast with jam, a coffee & bottle of powerade
after run had this turkish roll & apricot scroll...now that was yum!
after cycle had 2 date scones
dinner was a hambuger & chips from the takeaway
now I'm on my 2nd beer & I might even have a few more:)

Knee was great but I could feel it very slightly at 12k.
My next goal is to crack 80min for the half.
This would have to be my favourite race distance.
The weather today was just sensational. A bit warm but it was unreal:)

I'm starting to feel really fit & am loving my running more than ever.

Next 1/2 I'll do is Sydney. Thats a tough course with some hard hills. I know I won't beat the time I did today as today was really flat, but you just never know........

I hope you all had a fantastic weekend

lake macquarie half eve

Knee was good & I managed to run 12k easy in 58min.
Ran from Oceanview to the have where I did 10 laps. Ran around the back streets of Terrigal then back home.
Good easy comfortable run.
B'fast was 4 slices of toast & coffee
Lunch was a cornbeef & tomato roll & can of coke
Dinner had a large bowl of pasta with tomato based sauce & 3 slices of bread.
Drank 2lt of water.

Well I think I shoulddo a goodtime tomorrow. It depends how my knee goes.
Hoping to break 82min

I'm beat & it's only 7pm!

easy friday

good run this morning. Ran just over 12k in around 64min. Ran the trotters 10k flat plus a couple of laps of the haven.

Later in the afternoon I did a cycle class.

So thats me done for another friday. Been a long day!

for food I had 4 slices of toast & coffee for bfast.
Had another coffee mid morning & another around lunchtime.
Had a salad for lunch & a date scone.
Had a pkt of cool mints at the movies
Dinner was this chicken pizza from GPK
Later at night had a pkt of peanut m&ms at the movies again

Drank 3lt of water

speed & hills!

Pretty good run.
Ran a hard 12k with some big hills in 54:25.
Ran at 1:15pm. Started running at an easy pace. Ran up Ocean View dr to the entrance rd, then ran up brooks hill, down serpintine, terrigal dve, up Charles kay dve, down senic hwy & back. Felt really tight in the chest & really struggled.
Knee was good. I straped it & could again feel it getting tight near the end of the run. I'm going to do self massage on it as soon as I've finished writing this blog.

I'll do an easy run tomorrow.

On sunday I'm off to Warners Bay to compete in the Lake Maquarie 1/2 marathon.
Thats a great flat course. Should beat last years time as I started 2min late!

Any of you who don't know how far a 1/2 marathon is....well it's 21.1km.

I had 2 slices of toast (white toast) with strawberry jam & coffee for b'fast
Lunch was yoghurt & 3 museli bars
Dinner was pasta with pasta sauce & 4 slices of toast

Drank 3lt of water for the day

golly gosh what a fabulous day!

Who was stuck indoors today?
Who was stuck with a computer in their face all day?
Who missed a magical warm Wednesday?
It was such a brillant day for an easy run. Started run at 2:45pm. Ran up ocean view to the entrance rd, all the way to the old water slide, went left there to tumbi rd then ran back.
13.5k in 1:02:27. (4:37 a km)
Knee was no trouble. Didn't strap it. Could feel it getting tight after 50min
I'll do a speed session tomorrow. Mabye some hills. I'll strap the knee for that.
At 5:30pm I did a hard cardio & weights workout for around 40min

Had 4 slices of toast with strawberry jam & coffe for b'fast
Lunch was salad s'wich & can coke.
After run had 2 slices of toast with honey & another cup coffee
Had chilli con carne for dinner......ohhhhh YUMMY! So full right now. Feel like my stomach is going to explode!

Drank 3lt of water

great speed work session

Very early morning run. Was running by 5am.
Ran around 12k in total doing the trotters flat run plus 2 laps of the haven.
Ran 1.5k easy then ran 2k hard in 7:46. Then 500m easy then 2k hard in 7:31. I then ran easy for a few km until I got to the haven where I did 1 lap hard in 1:48. Did the rest of the run easy.
Took around 57min in total.

My knee was just wonderful!!!....happy, happy, joy, joy!
I straped it. Not sure if thats the reason it was good. I can still feel it tight but no pain :D

I didn't post yesterday, but all I did yesterday was a strength workout.

Now I had 3 weetbix with honey, museli, yoghurt & coffee.
No real lunch but had these noraginc blueberry museli bars. Ate a whole pkt of them through out the day. Had a coffee around lunchtime.
Afternoon snack had 2 date scones & 1 capefruit & nut roll from bakers delight.
Dinner had organic pasta with tomato based sauce.

Tomorrow I plan on running an easy run.
Not sure how far or where yet

great sunny long run!

I'm back!

Last post was Thurs. Since then I did a cycle class first thing Friday. I was in in Canberra Fri night & Sat.

Saturday I went for a 6k run with a client & my knee was all good.
I had a massage in Canberra from John (my old massage therapist) I'll go & see him everytime I'm in Canberra

Today I wasn't sure if I should go for a run or not. It was too great a morning not to go so off I went. Had a really good run. Ran what was an easy pace. Around 45min my knee started to play up, so I played around with my running gait. I noticed that if I run fast there is less pain. If I run down hill slow the pain gets worse........so I decided to put more flexion into my knee. So that means I bring my heel closer to my butt on each running strike. & it worked!

I managed to run a total of 23.5k in 1:52:13 (4:46 a km)
Ran from Wamberal to Terrigal dr up to the road that goes behind Erina Fair to The Entrance rd, back along Terrigal dve. All the way to the haven where I did 1 lap, then did the 10k flat trotters run.
It was such nice weather out there!

Later did a cycle class. Felt great in that. Also spent 30min on the foam roller

Bfast was 2 slices of toast with honey, after run had a english muffin with jam
Lunch was yoghurt & 3 kiwi fruit & 3 apples
Dinner was satay beef with rice & 3 beers

Tomorrow I'll rest from running. Might do a strength workout

hard bike day

No running, just got on the bike for 45min.
Did 5min easy then 2min hard/3min easy
Man I went hard on that bike! Had the thing up to level 22 which really gets the quads working.
I thought my legs were going to fall off.
I did that at 10:30am.

At 6:10pm I did a 15min strength workout on the cable machine & the swissball.

What did I eat?......ummmm let me think..mmmmm
Damn what did I have for b'fast???

Oh yeah thats right.....had 6 weetbix & coffee
lunch was youhurt, apple & a bowl of museli
Had another bowl of lowfat yoghurt in the afternoon
Dinner was turkey mince with a satay sauce & rice & 3 glasses of pepsi

Had 3.5lt of water

Going to get up early for a 6:15am cycle class.
I'll be in Canberra tomorrow for work, so I won't have the internet.

Opps better go pack the bags!

a light run

I couldn't help myself. I need to take my own advice & NO RUNNING!!!! Knee felt wonderful. That is until I had ran 3k. Then could feel that niggle. ARRRRGGHHH!!
Now have decided that no matter how great the thing feels I'm not going to do any running at all until Monday.
If it's no better then off to phyiso.

Anyway I ran 15min on t'mill then did 30min on the bike.
Later in the day I did a 20min workout on the cable machine
Tomorrow I'll do 1hr intervals on the bike. (boring!) but I'll do it. Gotta keep the fitness up.
Might even do the famous 1000m on the rower. Try beat my pb of 3:26.6

Bfast was a disaster! NO COFFEE!:(
Had 2 slices of toast & glass milk.
After workout had 3 apples
Lunch was a chicken & salad roll
Arvo snack was an organic oat bar & an ice coffee
Dinner had 3 chicken sausages 3 rolls & 3 glasses of pepsi

drank 3lt of water

Hope you all had a wonderful day

run & cycle day

At 7am I did 5k on the t'mill. Knee was just starting to play up so I stopped & got on the bike.
On the t'mill I did
1k easy
1k hard - 3:41
1k easy
2k hard - 7:30
On the bike I did 20min at a hard pace. Sprinted the last min.
I felt quite sick for about 40min after that workout.

Later in the day (5:30pm) I did a cycle class. I found that hard.
I'll do no running until sat. I use the bike instead. See how knee is then. It gets alot better with rest.
I'll book in with physio next week if it's not better.
I have booked podiatrist but have to wait 4 weeks until I could get in. I'll get my gait looked at.

My time in the city to surf was 54:56. That should get me in the very front group next year:)

b'fast today was 2 slices toast with honey & coffee
Morning snack was 3 apples & 2 yoghurt
Lunch was yoghurt & salad roll
Afternoon snack was 4 slices of toast
Dinner was tuna with pasta

Drank 4 glasses of of & 3lt of water

I'll do a couple of cycle tomorrow

no pain at all! how good is that:)

Woke up & felt like magic:) Great night sleep, no leg pain. Had no problem having a rest day though.
No exercise at all today. Just worked. Oh hang on....I did run to the letterbox. Does that count?
I'll run tomorrow. Will do speed work. Hoping the knee is better. Feels great, just have to wait until I'm out there running.
B'fast was weetbix with banana & cup coffee
Lunch was 6inch chicken & bacon from subway
Had coffee in the afternoon
Dinner was pasta with vegies

Drank 2lt of water

city to surf!!!!

Ok I did it:)
I started in the green bib section & we went on the second gun. First gun was fired around 4-5min earlier.
I crossed the line in 58:29 but when they deduct the time it should be around 55min. I'm hoping it will be sub 55min.
Will have to wait until tuesday to find out.
The gun went & I had a good run down William st & started to get congested from Rushcutters Bay to heartbreak Hill.
I felt ok going up the hill but was stuffed at 10k.
I passed Micheal Mirtile (from gym) & Brian Prosser (gym massage man!) up heartbreak hill. They started on the first gun.
I think I was close to being the first green runner finished.
I gave it a sprint for the finish & crossed the line. I thought I was going to pass out. I kept saying "I need medical attention" but no one could hear me!
Anyway I pulled up alright.

We went down in a bus. Around 20 of us. It was a great trip.

Knee was FANTASTIC!
No pain at all

After we got back we went to Terrigal pub for a couple of drinks.

Now I didn't eat much.
4 slices of toast with jam, cup coffee & bottle powerade for b'fast
After run had some snakes & 2 bottles of powerade.
Had a bowl of chip at terrigal pub for lunch & had a few beers.
Dinner was a pie & had some dimsims

Drank 2.5lt of water

Hope all of you who went in the race had a great race!

city to surf eve!

The day before the city to surf & I did bugger all today.

Yesterday I was in Canberra & I did go for a run. Knee was still a pain. It was good until 20min of running then it starts playing up.
I ran about 12k. For my canberra clients & those who know canberra, I ran from Giralang to lake ginnanderra. I did a lap of the lake then back to Giralang.
I did that run at 8am. It was cool but not cold.

It was great to catch up with some old faces at AIF & meet some new ones

Don't really remember what I ate yesterday & don't feel like thinking too much but I did go out last night to Terrigal pub & drank lots of beer & played lots of pool & my pool partner Amy & I kicked butt & won something like 6 games in a row:)

Today was no running at all & knee feels great! Will have to wait until tomorrow in the race to see how it is.
I got my number for the city to surf yesterday & im in the front group but the in the second group of the front group. I'll have around 10,000 people in front of me before I even cross the line.
My goal time is under 54min but if I get a crap start it could be tough.

I had 5 weetbix for b'fast & coffee, lunch was chicken terriaki footlong from subway. Had some dates for a snack. Dinner was pasta with olives & vegies, & night snack was mango yoghurt. Drank a few glasses of portello softdrink & 2lt of water

Good luck to all of you who are running tomorrow in the city to surf. I'll keep an eye out for you:)

Moderate running, slight knee pain

I did run run today. Ran on the t'mill. Knee was okish. More annoying than anything. Ran 10k in 44min. The pain goes away the faster I run.
No other pain anywhere.

I'll go for another easy run in the morning. I'll have to rug up as I'll be in Canberra.

I'm writing this early as I won't have the internet tonight.

So far I've eaten 3 slices of white toast with honey & coffee for b'fast
Morning snack was another coffee & a blueberry muffin.
Had some m&m's & lollies at a meeting at work & for lunch had a tuna roll.

So far drank just over 1lt of water

Have a great day everybody:)

damn knee!

Frustrating!!!!!

Anyway thats part of life. The problem with this injury is it only gets sore while I'm out running. So how do I know if it's better? I have to go run. If it hurts while I'm running then it's not better. But if I do run & it starts hurting then i haven't really rested it. It's kind of like an ITB injury.

Well I ran on the t'mill this morning. Ran for 15min & it started. I stopped, then later in the day I hopped on the bike & did 30min on that..(very boring!) Then I thought I'll try running again. Was good for about another 15min & again could feel that niggle. No swelling, no pain other than when I'm running...mmm.....well my plan of attack to battle this challenge.....I'll try to run again tomorrow. If it hurts I'll stop. I'll rest it on friday & saturday then see how it goes in the city to surf. Then I'll take next week off running & see how it goes.
If it's good tomorrow I'll run easy friday & saturday then do the city to surf.

I had a massage today & this was all on my right side. Got into my glutes, ITB, side of the calves & quads. Again very bloody painful. Hoping that will help!

Now when I get an injury I kinda get frustrated & eat all sorts of crappy food.
So today I was pretty good:)
B'fast had toast with jam & coffee
Lunch was yoghurt, some choc drink & cheese & tomato toasted s'wich
Later had another coffee & an apple
Dinner was museli....

Drank only 1lt of water....(no wonder I feel dry!)

So thats my day done

Tomorrow I'm off to c'berra. Not for work but for a memorial for Monty

another rest day

I went for a light run. Only around 3k. That knee niggle in my right knee is bothering me. Annoying! So I stopped running walked home, stapped my knee & put it to rest for the day.
Just another challenge.
Spent some time icing it. Have a massage booked tomorrow. Will rest tomorrow as well.

So thats it for today

I had 4 weetbix with yoghurt & coffee for b'fast
Lunch was 2 banana s'wich's
Afternoon snack was some lowfat organic yoghurt
Dinner had 3 bbq chicken rolls

Drank 1.5lt of water.

Hoping for the knee to feel good tomorrow

no run & feeling good

Had a rest day today. Did bugger all. (except work of course)

Was a bit stiff in the legs when I woke up. Right knee was also a bit sore. I rubbed some voltaren gel on it, strapped it & wore a compression bandage on it all day. Feels all good now. Will see how it feels tomorrow on my morning run.

Tomorrow I'll do some kind of speed work & it'll be early. I'll decide how far & how hard in the morning depending on how the knee is.

I ate 2 date & walnut scones for b'fast...mmmm those ones from terrigal bakers delight. Had them with some proper coffee! Not that instant stuff.
Lunch was 2 apples & a salad roll & OJ
Arvo snack had toast with honey
Dinner was organic pasta with organic pasta sauce

Drank 1.5lt of water

So thats it for today.
Hope tomorrow will be good

swooping magpies

Did my long run today. And long run it was! I was going to run for around 2hrs 30min, but went for a bit longer. I always do a 3hr run at least once through any marathon training, & I felt pretty good at 2hr15min so thought I might as well get the 3hr run done.
I ran 37k in 3:01:44 or 4:55 min a km.
I ran pretty slow through the whole run & at the end I put on a bit of pace.

Now in case your wondering where did I go. I started at the entrance, ran to toukley. That took an hour then I turned around & ran back. It rained for most of the way back, but it didn't bother me. It was quite nice to have a bit of rain to cool me down.
When I got back I ran for another 30min towards long jetty along the bike path.
It was there a bloody god damn magpie swooped me!

I was glad when it was over though!

My right knee was good in most of the run but could feel it playing up in other parts.

All in all I was very happy with the run.

Later I went home & crashed out for around 30min.

Did a cycle class in the afternoon. That was really good. Legs felt great after:)
Before cycle I spent close to 40min on the foam roller getting into my leg muscles

I had 2 slices of toast with jam & coffee before run.
Straight after run I had 2 date scones & a bottle of coke. (coke has never tasted so good!)
Lunch was 2 tuna & cheese s'wich's
An hour before cycle I had 2 cape fruit & nut rolls from bakers delight & choc milkshake.
After cycle I ate a pkt of jubes (lollies)
Dinner was a hambuger & chips from the takeaway.
Just finished having a bowl of full fat natural yoghurt & 4 slices of toast with jam

Not much water today.......around 2lt

Another week over.
I ran a total of 131km this week & did 2 cycle classes. Next week I'm going to back off & give my body a chance to recover a bit.

Aslo have the city to surf on Sunday. Good luck to all who is entering

another race done

I hope you all had a sensational Saturday.....I had a fantastic day!

My day started with a 13.5k trotters run. It was Cromarty Hill. That run comes back along the beach. I started off running easy & slowly caught up to the front runners. Then I paced along & powered up the hill....(I felt pretty good).......I was the first runner back.

At 2:45pm I went in the cross country club 6k at Woy Woy. I felt tired in this. This was a really wet run...the ground was flooded! I did that race in 21:44 & was first in the masters catagory & 8th overall. Those young runners are just way too quick for me!
Last time I did that race was in June & I finished 30sec quicker back then, but that was on a hard solid dry ground. Way different than today. It was heaps harder today!
After the race I did an easy 3.5k run. I also ran 2k before the race as a warmup.

So 13.5k this morning & 11.5k in the afternoon, thats 25k run for today.
No muscle sorness which is fantastic!

Had cup of coffee before morning run.
Had another coffee after run.
At 10:30am I had 4 slices of toast with jam.
On the way to the race I had a powerade
Had 2 banana s'wich's after run
Dinner was home cooked chicken nuggets....(easy dinner) also had a 600ml bottle of coke with that.
Just finished a lt of milo....mmmm yummy

Well tomorrow is my long run day. I was going to run out at Palmdale but I think It will be way too muddy! Anyway wherever I decided to shuffle along it will be around 35k.

I found out yesterday that my old boss & mentor Monty Dortkamp passed away on Tuesday. Those of you in Canberra...(my clients) Most of you knew Monty.
Monty is the reason that I'm in this industry. He helped me get started & if it wasn't for Monty I wouldn't be where I am today. He will be sadly missed.
This makes me think that we should never take what we have for granted.

Drizzle = great running weather

Woke up pretty tired but muscles felt good.

Got 2 runs done
First was at 8:15am where I ran from Erina to East Gosford & back. Ran about 11.5k

Second run was trotters 10k flat at 1:30pm. I could again feel my right knee slightly sore at 5k. I'll have to watch that & listen to my body!
This was great running weather. It was cold enough for me too wear a running jacket. I've only ever worn that jacket running in Canberra.
Next week I'm going to take it slightly easier.
I did both of those runs at a very easy pace

At 4:45pm I went back to the gym for the cycle class. I spent 35min on thr foam roller before cycle. The cycle class was pretty tough, but felt great in there!

So there you go 21.5k & a cycle class done for the day

For food I had:
B'fast - 4 slices of toast with jam & cup coffee
Snack after morning run was 2 cheese & bacon rolls
Lunch was vegie delight roll from subway
Had a pkt of lollies (snakes) about 1hr before cycle
After cycle had a fruit roll from bakers delight
Dinner was pepper steak, vegies & rice

Drank just over 4lt of water (1.5lt in cycle)

Tomorrw I'll run with the trotters at 6am. Later in the day I'll do a 6k cross country race with the central coast cross country club

Early! I must be mad!

I was running at 5am. Ran around 12k over rolling hills.
Was chilly when I started but it got colder as the morning went on.
Just ran slow until I got to a hill, then I sprinted up them.

Right knee has a bit of a niggle.

Around 5pm I did a strength workout & also spent a bit of time on the foam roller.

Had 5 organic weetbix with organic milk & cup of coffee for b'fast
Morning snack was 2 slices of toast with jam
Lunch was a salad s'wich & orange juice
Arvo snack was 2 date scones
Dinner was organic pasta with organic mixed vegies.

Didn't drink much water. Had around 1.5lt of water

Well I'm bloody tired & the footy shows on....so I'm gonna go chill!

Tomorrow I'm going to do 2 easy runs & a cycle

Slow run day

An easy day.
Did 1 easy 10.5k run at 11am. No watch, just put 1 foot in front of the other & off I went.
Started at Terrigal beach ran to the back of Wamberal shops, down the entrance rd, down some other streets...(no idea the name of them) & ran back.

Legs were really heavy for the first 3k & slowly got into the swing of it. Took my time for the whole run.

Tomorrow will be a cracking early run.......will be out running at 5am. I could run later but it would be around 7:30pm & I'd rather just get up & get it out of the way.
Thursdays are hill runs, but running at 5am I could do anything. Might just run easy yet.....will wait until the morning & see how I feel.

B'fast was 4 slices of organic toast with organic honey & coffee
Lunch was 2 cheese & tomato s'wich & can coke
Afternoon snack was 2 slices of organic bread
Later had a snickers
Dinner had a beef stirfry with rice & 2 glasses of coke

Drank just over 3lt of water

Hope everyone is getting the results you are after.
As I keep telling everyone.....it takes time, we go through good days & we go through bad days.....we have good weeks & we have bad weeks........
Alot of people have been struck down with this dreaded flu.......the one where a week after you get it you lose your voice. Some people have stopped doing their exersices, while others have keeped going not letting this thing get on top of them......
remember that we will always go through bad stages where we lose focus & fitness.
Some of you guys have had some other really bad stressfull things going on in your life right now.....remember never lose sight of your goals....remember why you started your fitness journey.....it's ok to slow down but never, never & I repeat NEVER STOP!

2 runs & feel sensational!

a few of my clients wanted to see my awesome girls

Ohhhh yes they are cute.......take after their dad!...lol








Got 2 runs done today. They were 2 good runs as well.

First was at 6:30am.
Ran 15.5k. Ran from Wamberal to the haven. There I did 8 laps hard with 1 lap recovery. (that 16 laps of the haven) ran on the road.
Lap splits were - 1:57, 1:47, 1:44, 1:41, 1:50, 1:50, 1:47, 1:40. Each lap is just over 500m
Now what was I thinking on that mad workout?....well not much at all really
I remember on the 4th hard lap I was thinking "this is going to be hard"
On the 5th lap I was thinking "only 3 hard laps to go.....I can pull this off"
On the 8th & last hard lap I went all out trying to break 1:40, but couldn't do it! I did try though.
After that I ran all around Terrigal then back to Wamberal.

Second run was at 10:30am.
I ran from the gym to East gosford & back. Ran easy on that one. Legs felt fantastic.
That run was 9.5k
Total km for the day was 25km

Had some museli just before the run
4 slices toast with jam for b'fast & cup coffee
Lunch was beef stirfry with noodles from the foodcourt
On the way home from gym had 2 snickers
And for dinner just cooked up pasta again. Threw some tuna in it.
All I drank today was water. (other than the coffee for b'fast)
Around 3.5lt

Well easy run planned for tomorrow