6@5:30

Pushed quite hard for the whole 5 laps and was rewarded with a 23:16 - felt pretty reasonable considering still only 2 1/2 weeks since C2K.

Tuesday - speedwork.

2 Turned up for this session comprising 5000m running fast down the straights and slow around the bends.Was quite a useful session - got some good tempos going and probably ran at least 1 extra lap - session lasting about 23 mins.

Fountains road

Easy run around usual course in 47:23 - had to tape toe with padding as it's slightly inflamed - (could be due to the sanding) or bit of a blister underneath hard top - but in any case it went OK today.

Sat/Sun - 10km time trial/Horries Quarry rd run.

Saturday was a surprise 10km time trial - as about 5 or 6 people had told me it was going to be an easy Dingo run....I did manage to sprint to the Haven and get 1 lap warm up in.I have to be pleased with my time of 39:03 - slowed as usual on the 2 hills and was passed on both but came good as usual at the top of Serpentine rd.
Sunday was Horries Quarry rd Christmas run.I did 2 laps in this hilly - 6' track training course -that equated to about 2:20.Went as expected - taped toe sore for second lap and struggled on the last climb to the finish - but overall very pleased to have got a good run in nice cool conditions.

Fountains road

45:49 - a little bit quicker,(41 mins being about as fast as it gets),and knee and achilles OK today with different shoes.Taped toe as usual and it was OK until about 38 mins into run - recovery from C2K still going well.

Katandra reserve

Easy run up to Katandra in about an hour.Right knee front inside again felt weak on downhills and during/after run Left achilles was sore.Generally feel recovering OK from C2K.

Wednesdays 6@5:50

Set off early as I was sure I'd be the only one turn up.After 2 laps Josh turned up....
I was pleased with my run of 24:14 as the first lap took 5:07 and it was hot and a big improvement from the 49:51 last week.Toe still very sore but determined not to remove the hard centre from scar as this might increase healing time.

No speedwork...

No one else turned up for track but turned out just as well as sore legs and a very sore toe made training at all difficult.I was content with a 40 min jog.

Fountains road - Lisarow station.

1 hour jog - after a promising start went decidedly worse - firstly when descending a slight hill the right knee went and I received the non to pleasant sensation of bone on bone.Later toe pain made it difficult to carry.I'm hoping if I leave the toe the scar tissue will scab of eventually.

Saturday/Sunday.

Saturday p.m. - decided to try first jog since C2K - This went surprisingly well even if only a 27:10 jog.
I got a bit carried away and for some reason thought "The Orchard" run was the next logical step for Sundays run.-It was not a pretty sight - stopped at least 4 times to massage toes and stretch and it took 3:19 barely able to jog by the end with burning knees and toe pain.A script strength Voltaren on returning home and all's well that ends badly.

Knackered knees

No chance of walking today as knees particularly Left with Bursitis type injury was very painful today.

47 min walk

short walk was all I could manage today - but things definitely on the mend.

6@6

Was quite pleased to be able to complete tonights 6@6 in 49:51 - walking.Still a lot of injuries but only a couple of days ago I couldn't walk at all.

Tuesday - Speedwork

Large chocolate milkshake followed by a 750m walk around the inside of track.

Thursday - Monday.

C2K - That was hard. 31hrs 27 mins.

Tuesday - Wednesday

Speedwork Tuesday including a 3000m time trial and an 800m - ran at a very slow pace.
Wednesday - Fountains road - 48:14 - again really slow but probably my last run before C2K.

Monday - 50 min jog.

Slow jog again trying out toeless shoes.
Was meant to be catching up on sleep a bit - but spent the night - chasing a mossie - and listening to next doors dog barking and my daughter coughing.Ended up spraying the bedroom,and trying to sleep wearing ear plugs and a mask.

Saturday/Sunday.

Saturday was the Trotters Margs Meander run of about 11km.Ran this very slowly.
Sunday was a slow jog for an hour.The toe is very inflamed and looking like it's going to be like this for the C2K.

Fountains road

A different pair of shoes - again the nauseating pain from 30-35 mins into the run.Feeling a bit more positive then yesterday as I did have quite a lot of dressings on both days and they are not helping at all.

Slow 40 min jog.

Ater taking 6 days off and losing a lot of fitness - my toe tonight was just as - if not more painful then ever.Not feeling very positive at the moment.

Wednesday 6@6.

Went slightly quicker then the jog around I had planned - but have to be pleased with 22:41 after a pretty slow first lap.

Tuesday - Speedwork

Went to clinic to have callusses removed by scalpel and re dressed/padded.Toe seems to be healing OK.Tried first run in 6 days with a jog around the speedwork session of a downward pyramid of 2000m,1600,1200,800,400m.Toe felt reasonable and will try to slowly get some tickover kays in this week.

No running

5th day off and noticeable that I didn't need a belt for my work trousers this morning.....
Also bought some skins yesterday and had bugger all chance of donning them - tighter than Max Wall's - even though a size larger then ought to have been.
Hopefully running again soon...

Thursday/Friday/Saturday.

C2K Meeting Thursday - didn't get run in.
Friday - Another operation on the second toe on Right foot - very sore deep blistery type lump removed and dressed.
Saturday - disappointed not to be able to do time trial - but have promised to take 5 days off to let toe begin to heal.Hopefully it's not going to ruin my C2K preparations.

Wednesday NO 6@6.

Achilles injury prevents 6@6 today - instead a slow jog around Fountains road had to do - 47:04.

Tuesday - Speedwork

Took about 8 of the 10 400m we did just to feel warmed up as apart from Right knee I had a Left achilles problem - hence a very slow session - but did finish with a couple of 74 sec laps.

Monday - Fountains road.

Very slow 52:14 - included a couple of mins stretching at halfway due to ITB type pain.

Round the Bay - TWICE!!!!

Needed to see exactly the state of my Right knee problems by spending time on it....7:12:22 later I'm more aware that the task of finishing the C2K may be beyond these injuries.Finishing in 38C with sore toe and sore Right knee it's going to be a miracle if I can finish as I was barely jogging and in a heap of pain.Apart from that I was pleased to have made it on such a hot day.

Friday/Saturday

Friday pm :- Fountains road in a slow 47:24 - tested another pair of shoes that had my Right second toe very painful after 40 mins.
Saturday am :- Trotters Avoca Round Drive run - struggled in the heat but DID include the Skillion....

Thursday - Fountains road

Pretty slow 46:24 - testing shoes out for C2K - felt pretty good despite the very warm conditions.

6@6

After a good warm up was quite pleased with my 22:37 effort - quite blustery and humid conditions.

Tuesday - Speedwork

Pyramid - 200,400,800,1000,800,600,400,200 these were done at a relatively slow pace as I'm not very fit and managing injuries - but enjoyable session in cooler conditions.

Dog Trap loop

Another very slow run in 1:29:14 - sore toe/knee to right foot/leg.Had to stop and massage second right toe at freeway bridge - so it seems latest toe op still hasn't cured toe.

G.N.W. Pacing.

Paced in G.N.W. but ended up only walking 29km in 7 hours overnight - so under trained and over tired.

Fountains road

46:10 today - wore shoes that I hadn't wore in a while - to test for tomorrows pacing at G.N.W. - turned into a bit of a disaster - with very sore toes again and knee also sore - that required icing.
Don't know how I'll go for 12 hours if I struggled to jog for 45 mins.....

Rest day

Rest day -

6@6

After getting the knee assessed during the day - (possible meniscus tear),I did the 6@6 to give it a good test.It went OK and didn't lock up or anything and I was pleased with 22:43 having not ran completely flat out - but was rested having not trained hard for 2 weeks.

Fountains road

Slow in the heat today - 46:18.

Monday - Fountains road.

Easy 44:35 today.

Easy jog

Very easy jog around local area this morning - knee injury is preventing any more but good news is I have an appointment Wednesday to get the injury assessed.

Cromarty Hill

Tried the Trotters run this morning....Took it really easy and went OK ...But muscles were very tight around injured knee at finish.Probably take advice offered and take some time off now as I'm hoping to be able to pace in the G.N.W. and have entered Coast to Kosci in December....

Fountains road

42:47 tonight - hanging in there....

Fountains Road

Managed to get around in 43:53 without too much problem.Knee half went when dodging a car but very pleasing to have made it.

Small jog.

Small jog today to test knee.It was going OK on flat and uphill but shortly after starting to descend it went again so I stopped,massaged it and walked for a bit.Feels like it can go any time which is a bit of a worry.

Injured Right knee

Went to a G.P. - possible Crucial Ligament tear.Taking Advil and rubbing in Voltaren and wearing a knee brace.

Injured Right knee

Sunday - Round the Bay.

On the surface a 2:35:05 run sounds good.I had been injured last Wednesday when "told"to assist a builder carry a large stainless workbench with 4 others down from a carpark to a classroom.When turning the worktop the weight on my part suddenly got very heavy -it sank to the ground ripping my jeans and my Right leg was stuck under.I thought I just had a groin strain but it has since transpired that I have also a serious knee injury.this had showed up Friday afternoon not whilst running but on Sunday the knee suddenly went on the descent of the bridge at Gosford forcing me to limp back to Lions Park.Hopefully the injury is not as bad as it seems.

Brooks Hill time trial.

Nothing out of the ordinary in this 38:27 effort.Went off with intention but just died on the hills a bit.Still feeling very positive generally as I've no injuries and feel I can build on the base I have when I start to get in a few longer runs.

Narara Station.

Jog for 25 mins to Narara Station return.

Wednesday - 6@6

Felt pretty good even if a little tired - in 22:32

Tuesday - Speedwork

15 X 300m done in 56-58 secs with a 51 sec last one.
Another pretty good session.

Sunday/Monday.

Decided after bathing the toe in salt water Sunday that the toe wasn't that bad...so applied a band aid and set off for a 1:28 run to/from/1 lap of Katandra.Went well included pulling a leach off ankle.
Monday - a cool afternoon and it was time to really test the toe - Dog Trap loop the venue - the result a 3 minute p.b. in 1:06:16.....toe went well.

Friday/Saturday.

Friday afternoon I had a successful operation to remove the bursar from my second toe on right foot.There was something that shouldn't have been there ie suture or piece of nail and a bursar had formed around it - got very sore after an hour of running - so hopefully now at last I can do some pain free running.
Saturday - didn't train unless you call mowing the lawn with a limp training.

Thursday - Dog Trap loop.

1:16:04 - not that quick but need to try and incorporate this run in more often on Thursdays.Bit cooler today which made for a nice run.

Wednesday 6@6.

Just pleased to get under 23:00,(22:57),on a really hot day.

Tuesday - Speedwork

7 X 800m with 1 min rec.Done in 3:00,2:58,2:54,2:52,2:48,2:50,2:52.
Good session - enjoyed it.

Fountains road.

43:24 today.

WMG Half marathon.

Last event of the week and decided within the first km that I'd just run my own race and aim for 1:20.Fell a bit short of this but was pleased with the way I ran.Great week of events.

WMG 1500m Semi-finals / Final.

Friday was the semi final - I was amazed that I actually qualified for the final and managed to get below 5 mins.
In the final today I ran my own race and was again pleased with the result and it was great to dip below 4:50.
Just the half left in the morning and even if the 1500 effects the result I'm pleased I participated and will look at improving my track times..

WMG 5000m

Found this hard from the start - tried my best to keep in contact with the 3 leaders - after 1 1/2 laps dropped way back and struggled for 11 laps.....to finish in around 18:20.

6@6

Jogged the 6@6 tonight in 29:29 and did a warm down lap.

WMG X-Country - Speedwork.

Hot conditions for the 1:30 start X-country. Was pleased with my run as although not fast I managed to steadily pass runners whilst not being passed.(blistered instep only problem)
Later at Adcock park we did a session comprising 3 X 5 X 200m - ran between 34-39 second pace.

Fountains road

46:07 tonight.A bit humid and feeling tired as usual for Monday - back at work.
Also sore left quad.X-Country tomorrow in the WMG.

WMG 10km - Olympic park.

Had to go off at the pace of other M50 runners today and was successfully maintaining pace for 4+km when the wheels started to drop off a bit.Had to drop away from the group and lost a bit of momentum over the second half of the race,finishing a bit ragged.Managed to achieve the first goal of sub 37 mins with about 36:44 so that was good and at least I can look forward to the half marathon with a bit more confidence - provided I get through the X-country without turning the crook ankle....

Fountains road

44:19 - just an easyish run.

Rest day.

25 Min jog

Just a small jog to try out ankle brace - was too small and constricting - no good to use in WMG Cross Country.

6@6

Very pleased with tonights run in 22:14.Conditions were windy - but not too adversly and felt on pretty good form.

Tuesday - Mingara track night 3000m

Was aiming for 10:30 and ran 10:39 so overall quite pleased.

Rest day.

Katandra reserve

Slow easy jog up to Katandra return in about an hour.

Berowra Bush runners 10km handicap time trial

Really enjoyed the run this morning.Starting from scratch managed to catch about 2/3 of the "hares" and finished about 38:??.Felt I judged the pace well and the weather was again good - slight rain and about 12C.

Striders - Olympic Park - Homebush - 10km.

Was really hoping to nudge 37 mins today - and with good running weather - especially for a hay fever sufferer - was a little,but not too dissapointed with 37:39.

20 Min jog

Narara station return....

Rest day

Wednesdays 6@6

P.W. for some time in 23:19.Don't know exactly the reason for loss of form but time to take a few easy days and start recovering before Masters games start in 2 and a bit weeks.

Tuesday - Speedwork

3000m Time trial followed by 800m.Hadn't got a watch - so no idea of times - but quite slow....

Monday - Katandra reserve

Very slow jog - didn't have watch but about an hour.

Saturday/Sunday.

Saturday was the Flat Time Trial - was just under 38 mins.A little disappointed but not 100% fit this week.Then later at Mingara did the 5km and 1500 meters races - again pretty slow but felt it was good training for the Masters.
Sunday ran "around the Bay"- not very fast about 2:55 in windy conditions but a nice cool morning.

20 Min jog....

Rest day Thusday, tonight just a 20 min jog.

Wednesday 6@6

Feeling a little tired and not a good run in 23:02 but considering the previous few days training not too concerned.

Speedwork

Pyramid of 400,800,1200,1600,1200,800,400, with 2 min recovery.
Watch battery failed so no times recorded - but ran at a reasonably steady pace.

Dog Trap Loop.

Bit quicker tonight in 1:12:24.Always hard work this one on a Monday but felt better than of late and toe was improved.

Cooranbong 10km.(7.789km)

Rested up and was travelling along nicely in the 10km run today,passing through 5km in just over 17 1/2 mins,felt on for a good time.Just starting to warm up after 7 km on a winding section of the course,crossed a little bridge and was faced with 2 routes.....and no signs or marshalls.Chose wrong route - end of race.

Avoca Lake track.

After another rest day on Friday this morning was an easy run around Terrigal as tomorrow is the Cooranbong 10km -

Dog Trap Loop.

1:14:57 - a pretty slow run - but not for lack of trying.Finding air pretty full of pollen at the moment making it hard work in the heat.Then sore right toe from 54 mins which was badly swollen after.Will try to get it sorted after world masters.

Wednesday 6@6.

After deciding to take Tuesday as a rest day - due to tiredness and a slight instep blister - was very pleased to have gotten below 22:30 again for the 6@6 in humid conditions.

Monday - Fountains road.

45:43 Tonight - just a jog as slight blisters to instep.

Sri Chinmoy - Prospect Creek - 24+ Km

My finishing time of 1:47:56 makes it sound like an unusually slow run......
First off I queued up for 20 mins at the wrong venue!!!Was chatting to Bob Fickel and suddenly realised that S.M.C. were having a race literally 500mts away.Got to right venue with minutes to spare.
We were told about the course and told to follow the lead bicycle- unfortunately no one had told HIM the course - after running for a while the bicycle suddenly turned around and passed us and the lead runners stopped.
We had to turn around and run back.I wanted to re start the run and stopped while most people started down the right path.I got to the 3km mark in just under 17 mins so it was going to have a large effect on the results.I was happy to get the over 50's record in any case and finish 3rd overall - on what was a very hot day.When I got back in the car it showed 35C on the dash....
Pancakes etc great after the run.When the presentation came though I was handed my trophy - "First male over 70"!!!!They had sent the wrong one and promised to send me an exchange plaque!!!.
My toes were unfortunately very sore in this despite rubbing Voltaren into them contantly and remain a big issue to running longer runs.

Gerrys run - Trotters.

Went pretty slow for this mornings run - as entered in the 24km run in Sydney tomorrow - felt reasonable....

Reverse Dog Trap loop.

Very slow tonight - 1:20:53 - found it hard going.

6@6

Dissapointing run in 23:14 - hopefully the only way is up!!

Tuesday - Speedwork

Adcocks park later for a session comprising 15 X 300M in 3 sets of 5.Enjoyed this and ran pretty hard.

Ourimbah Campus - Spring Scramble.

Pleased with 2nd place in 12:51 for the 3.6km race,(13:03 last year).Gun from Sydney was too good on the day - a 30 min 10km runner.

Fountains road.

44:53 tonight.

BBR, and Fountains road.

Did the Berowra Bush Runners 10km time trial,Was to be last away - again felt I was travelling along O.K. for most of the run but finished in a dissapointing 39:40.I did run about 15m long and stopped once for a couple of seconds to get my bearings - but still was a minute slower then last month,although this was the reverse and one hill is so steep you feel the need to brake when descending.
Went for a warm down jog to Barnett st lookout .
Later,(after a fish & chip lunch) - did Fountains road in 47:53.

Enzo's Edventure run - Trotters.

Just over an hour today on this hilly run around Terrigal - not feeling too bad but struggling throughout to keep up with large lead group.

Nursery road.

Another slow jog,(43:16),around local area.

Fountains road.

46:16 tonight - in a pretty relaxed pace.

Wednesday 6@6

Thought I was travelling well and so a little dissapointed to finish in 22:54 but concluding 4 races in 5 days can't be too disapointed as the old bodys stood up O.K. and can now look forward to a decidedly average World Masters - unless I can find some pace from somewhere.

Tuesday - 10km track - Mingara

Ran OK if a little ragged to record around 37:14 - a good taste of what to expect in the Masters games in October.

Monday - Fountains road.

Slow jog in 47:50 - Sore Left quad but feeling reasonable - ready for 10km track tomorrow...

Lake Macquarie half marathon.

Set off steady - finished strong. Was pleased with the 1:23:17 given the blustery wind.
It was a pleaseant and complete surprise to learn that I'd been voted Trotter of the year and Trotter male athlete of the year-thanks to everyone who voted for me - It's very much appreciated and a huge incentive to keep training when my toes are sore...

Brooks Hill - time trial.

Ran as well as I could have hoped - in 38:04,so now will have to decide if I've got a half marathon left in my legs tomorrow......will decide later.

Fountains road

44:43 tonight - easy run.

Tues/Wed

Tuesday did slack speedwork session - a ramp down-1600,1200,800,400,200,100.....
Wednesdays 6@6 ran 22:48 which was 5 secs faster then last week,8 secs slower then the week before.Would like to be back down to 22:20 area so I'll have to shave 6 secs a lap somehow.....

Dog Trap loop

1:15:56.Still pretty slow - finished limping again even though toes are improving slightly.

Sat/Sun

Trotters Pony Club run on Saturday - minus the Pony Club - as I couldn't risk injury of the sprained ankle on the off road section.Was pretty unfit in any case and struggling to keep up.
Sunday - decided again to lie in and went for a 9:30 jog around Fountains road and added a bit to total an hour.Quite enjoyed the slow lazy run and good that all the injuries seem to be improving including the toes that were still bearable by the end.Gave them a soak in salt water after.

Fountains Road

46:00 mins tonight.

Wed/Thurs

6@6 Went reasonable in 22:53 - slower again then last week but still pleased to be under 23 with little training.
Thursdays Dog Trap loop saw another P.W. in 1:28:16.(Did include stopping to massage toes at the hour mark.)

Speedwork....

Not much speed tonight as back was particularly bad on grass track - without lights also.
Did 6 X 800mts and back feeling better again after.

Fountains road

Back improving but still very much a problem.Toes again very sore - dug into toe after shower to see if I could find a stich that may be still in causing swollen area.

Friday/Sat/Sun

Friday/Sat - bad back.
Sunday - arrived late for Bankstown half m.Missed start - had to go very slow due to back pain etc.It was actually quite an enjoyable run jogging the first 10km then slowly moving through the field - not a P.B. though.

Wed/Thurs

6@6 yesterday - dissapointing run - in that I was slowing badly and felt pretty unfit(22:40).
Tonights Dog Trap loop also a bit of a disaster due to continuing unfitness along with ever sorer toes.It's a bit like the nerves are growing back into the ends of the toes making them very sensitive and sore.1:17:08 tonight about 10 mins off the pace.
Rather wish I hadn't entered a half marathon on Sunday but on the other hand just as well I did as I'm that far off hanging up my running shoes,(if I had any).

Tuesday speedwork

Really lazy session tonight - pyramid of 400,800,1200,1200,800,400 with 2 min recoveries.
Very slow times....

Fountains road

A bit quicker tonight in 41:23 - continuing an easy low mileage spell waiting for improvements to toes.

Sunday - Fountains road plus.

Easy day trying not to go over on the ankle.Fountains road with a few bits added on to total 63 mins of easy running.

Marks Damn run.

Another Damn run this week as the ankle went again just entering the golf club.After a brief rest managed to carry on and apart from getting totally left behind as usual on the hills felt pretty good.

rest

Rest day.

Fountains road

Very slow one tonight without wearing watch.

6@6

Pretty happy with a 22:22 effort tonight.

Tuesday - speedwork

15 X 400mts for a pretty hard but enjoyable session.Most were done in the 1:17 - 1:19 range.

Dog Trap loop.

After yesterdays short run thought I'd give Dog Trap a go.Set off OK but the old toes were to give me a lot of grief from 50 mins to the finish in 1:12:55.Ouch.

Berowra Bush Runners 10km time trial.

Went down to Berowra for this hilly 10km.Finished in 38:47 and felt pretty good,the right ankle being OK and the shoulder OK during the run but sore for the rest of the day.

Daves DAMN run

Understand exactly where the damn comes into it as I went over heavily on the Right ankle that was initially sprained in Aprils 6' Track marathon.Felt the ligaments re-tearing but after a few minutes of pain was able to limp back to Terrigal.I was just thinking the other day how strong the ankle had felt.
Off road definitely off the menu now and the main problem will be finding runs from home that aren't off road and away from traffic.

Fountains road

44:10 tonight.Shoe dramas and ITB issues leading to not being able to run in too much comfort.

6@6

Ran surprisingly well finishing in 22:16.
Quad still sore but improving a lot.

Rest day

Quads still very sore.Also shoulder getting worse.....

Cities marathon - Sunday

Maybe took on a bit too much with this.I had sore left quad from early on which wasn't getting better and at 13km I had to re alter my aims/slow down and concentrate on finishing.Managed to finish in just over 3 hours.
On Monday the ITB down the left quad was like a piano wire and quite sore,no run Monday.

Trotters time trial

After 2 days rest I was pleased to finish in 37:47 as I'd had bad guts and coughy lungs for the past 4-5 days.Weather conditions were just about perfect.

6@6

Didn't run too well this week.Very sad news re Kerrys passing.
Thursday didn't run - rest day.

Tuesday - Speedwork

10 X 400mts.(2 X 5 sets with 1 min rec and a 5 min break between.)
Felt pretty good.

Sunday/Monday

Sunday was the 1/2m at Hunter Valley.
Quite pleased position wise,(5th),as it was a testing course and if nothing else damn good training.
Very scenic course and clean air.Would love to return for the full marathon when the toes heal more.
Monday was Fountains road,again - just an easyish run in 46:38.

Fountains road.

45:07 this morning at 10:00.
Couldn't get up with the alarm at 4:40 to go to Trotters so had a lie in 'till 8:00.

Thursday - Fountains road.

44:03 tonight,was feeling OK but eased off in parts as doing Hunter Valley half on Sunday.

6@6

Another solid run tonight in 22:24 and felt pretty good.

Tuesday - Speedwork

Adcock park in semi darkness for 6 X 400mts + a couple of slower ones.
Pretty slack session with no coach but still felt useful.

Fountains road

45:36 tonight just plodded around.

Sri Chinmoy - Dolls point Half Marathon.

Felt I'd gone off a bit too gung ho and was feeling ordinary at the halfway point in 7th.Managed to get back 3 places in the last few kays so was pleased to finish 4th overall,first M50,in 1:22:00.
Actually timed myself at 1:21:49 and as there were quite a few finishing 5 & 10km runs all down the same chute,they could have mistimed slightly - but really didn't matter.I went off in search af a 1:20 target but wasn't to be today and the 2 X double crossing of the bridge made for a surprisingly testing course although weather wise it was pretty perfect for running.

Woodys Run

Terrigal Trotters run this morning.Took about an hour and 20 mins as quite far and some tricky bush sections with lots of mud whilst still in darkness....
Felt reasonable apart from second right toe which was very painful from the hour mark.

Fountains road

46:43 tonight - again really tired this week so just plodded.

6@6

Was pleased with 22:29 tonight as I was running quite tired and felt I couldn't have ran much more even paced.Conditions were really good - cool and dry.

speedwork

Consisting of 4 X 1200mts.Ran pretty slowly as quite tired and still sore legs from Sunday.

Fountains road

Pretty easy 44:45 run tonight.

Saturday / Sunday.

Saturday was the Trotters Water slide run which took just over an hour and went fine.
Sunday I didn't set the alarm and set off just after 8 for what was supposed to be an easy run.
Sore toes from 50 mins meant the 2 hour run turned into a painful jog.Did 2 laps of Katandra plus to/from there.

Horticultural Research run

01:0041 tonight.Had sore toes from 40 mins.

6@6

23:24 tonight.Nice conditions and ran reasonably hard.

Fountains road

Wasn't up to normal Tuesdays speedwork - so jogged Fountains road in 51:43.
Felt pretty reasonable - to begin with,things got a bit sore but generally feel pretty good.

Friday/Saturday/Sunday/Monday.

Big long tiring weekend but feeling great after achieving my objective in the 50km track.
Friday was spent driving to Brisbane.The 12 hour began at 9:00 and began in good cool conditions.The last 1.5 hrs it was getting a bit hot and windy but I was maintaining the pace OK,more of a problem was tightening of the right quad which was pretty much shot at the end of the 50km.I was hoping to keep going to the 6 hour and 50 mile marks but it wasn't going to be and with the relatively late start probably was never on.I spent over an hour getting the legs worked on but anything else would be a bonus.
It was great to be back in a race where you can meet so many like minded and interesting people and with plenty of encouragement from the Sri Chinmoy organisers began to enjoy trying to circulate the track as best I could whilst meeting and getting to know some of the other runners and re aquainting with old friends.
I was pleased to complete the 12 hours still moving and was pleased my toes went so well.
I was awe inspired by others running and walking the events.
Sunday was spent,(after the presentations),driving back the long long way home.
Monday - after returning to work - thought I'd have another rest day from running.

6@6 and Fountains road wednesday/thursday.

23:29 for 6@6 and 46:30 for Fountains road.
Virus is really affecting my running this week and was coughing whilst running today.
This with a truck load of injuries and the very sore right second toe.
It's a bit difficult to be optimistic about saturdays run,(if I actually go),so I won't bother trying and will have copious amounts of wine with my steak tonight and not give a stuff about it.

speedwork

10 X Bridge runs tonight.Not feeling very strong but great to have got some much needed speedwork done.

Horticultural research run.

This is Fountains road with the H.R. centre added on.Thought the smell of Orange trees might help the virus,( that has now moved to my chest), which is probably a good sign.Picked up a little niggle of achilles problem I first had about a week ago but this seemed OK when warmed up.Main concern remains the second right toe which was very painful from 48 mins tonight.
Don't at this stage know how I'll get through 50km on saturday but I'm still going at this stage.
54:16 for tonights jog.

Bay to Bay.

Pleased to have made it round today in a good time even though feeling less then 100 %.
Struggled to get out out bed after having 2 lots of cold tablets yesterday - but was back in by 10:30 and glad I made the run.I managed to keep the first lady at Bay,( pun intended),but couldn't keep the over 50's at Bay,(pun intended),but at least I could see them finish within Cooee.

Kev's Kaper.

Felt like shit today after succumbing to the bug that's around.
Struggled as usual on the hills and pretty much jogged in from this 50 min caper.
None too optimistic about tomorrows Bay-Bay but having pre entered will just see how badly the bug affects me.

Rest

Rest day.

Narara station.

Only a 27:24 jog tonight - bit of a rest week.

Wednesday 6@6

Can't grumble with 22:19 and a rare 1st place.Only 6 Seconds off recent p.b.

Tuesday - Speedwork

3 X 1.35km efforts along Gosford waterfront in 4:43 - 4:56.

Rest.

Resy day.

Round the Bay.

Worked very hard for the 2:41:23 this morning.
Toes again sore but improving as was knee.

Captain Cooks lookout run

Got a bit lost adding about a km to the run which took about 1hr40mins.Slow but nice easy run and great going down the dreaded Avoca steps,for a change, on way back.

Fountains road

Slow jog tonight in 50:18

Dog Trap Loop.

Hard run tonight in 1:11:22.

Wednesday 6@6

Pleasing run of 22:20 tonight in cold windy conditions.Felt mostly recovered from Sundays run and good signs that normal training schedule will not be too far away.

Tuesday--over the hill.

As the track was closed we did 10 reps over the bridge.Pretty slowish hard efforts up and jogged the downs.

Sat/Sun/Mon Southwest Rocks revisited.

Decided to blow the cobwebs gathered from my 19 day holiday in Japan away with a good hit out over the weekend.It had been 19 years since I last ran this marathon .My preparation could have been better although on the plus side I have had a good rest with only low speed jogging for the last month,(apart from a couple of faster paced runs in Japan), and I do seem to be in a bit of a purple patch just at the moment.
Saturday was spent driving up,registering,eating and drinking to prepare for the run.
Sundays run went pretty much as imagined with MrD going off in search of a p.b. (Bye bye).
I was looking to maintain 4 min kays with the aim of being close to 2:50.
This plan was going reasonably well until the winds - pre storm when the goal changed and I would now be happy to finish a little slower.Basically a good dogged/ragged run with little comfort at any stage and was happy to keep it going up the hills on return to S.W.R. Have to be very happy with the time considering and a sub 2:50 will be the aim next time around.
Monday was a slow Fountains road - ran about an hour after fish & chips in about 48:30.Everything seemed fine apart from needing to ice the right knee.

Narara high school

42:41 tonight felt okayish-bit tired after a long week back at work.

Fountains road

41:16 Tonight bit quicker and only fell into 2 holes full of water - but survived unscathed.
Thought better of doing Dog Trap as a bit too long to leave a slim possibility of going to S.W.R. this weekend.

Wednesday 6@6

Nice conditions and great to run a 3rd p.b. in as many runs.Finished in 22:13 even though feeling tired over last 3 laps.Knee again improved.

Tuesday-speedwork.

Bit of a shortened easy session due to flooding of track.Ran over bridge returns faster up/jog downs.Only 10 and knee was improved slightly.

Fountains road

Impossible to get out before darkness fell tonight as I had to drop someone at Mt Hutton that brought my work ute back.Managed to get around the Fountain road loop in 41:35 without coming a cropper.Right knee still sore - iced it before shower.

Round the bay.

Lovely to hear the alarm clock at 4:41am...Still the rain was pouring down-perfect running weather.
Set off OK at 6:03,I knew the oval at Kinkumber would be water logged so planned to run around the far end.Got a bit lost and ran the length of the car park across the grass and down to the small easement-but it was too far to jump and full of water-so had to back track about 400m.
Probably added 2 mins to the run.So I was really pleased to come home in 2:43:04 especially considering the number of flooded paths/grassed areas I had to get through.Had a pain at the lower side of the left foot at Woy Woy and thought I would have to stop but even though I couldn't walk after finishing all seems OK.The shoes were hanging off with all the water but at least the cool conditions were really welcome

Friday/Saturday.

The trip home was a bit af a nightmare even by Jetstars best standards.We eventually left Osaka over 5 hours late and into Friday morning.Not much better at Gold Coast were we missed our connection due to queing for ages and customs etc.Then the next flight was delayed.....
We eventually got back to Sydney-got the train to Central then boarded the "Newcastle express" ...got a few hudred meters out of station then were informed the train was faulty and they would have to return to platform for us to change trains,(this took a long time).
Then we boarded the slow train as the express was full.At Hornsby we were told we were going so slow because the train in front was faulty.(In Japan we travelled over 700km in 2 1/2 hours) We eventually got home with a pizza and some milk from the shop at 9:47PM.I knew the time trial was a no go and slept in till 11AM.
Went for a 41 min jog today,(Fountains road).

Wed/Thursday.

Wednesday was the longest run so far - about 2hr 20min but very slow with a couple of toilet stops.
This morning was a slow 50 min jog before leaving for our trip back to Australia.
Our Jetstar flight was due to leave Japan over 2 hours ago and then 20 mins ago but the latest news is for 12:30 tomorrow morning.If we are lucky we should get home some time tomorrow arvo.

Sunday/Monday/Tuesday.

Basically jogging now Sunday a 40 min jog,Tuesday a 1:36 run at pace-a snake crossed the bicycle path I was on and had to slow to avoid it.Today was a very slow 35 min jog.Been out on a couple of beanos where we`ve been downing heaps of beer,saki and wine-so my plan to concentrate on running once turning 50 going a bit squiffy as I haven`t had a sober night since turning 50......

Thurs/fri/sat no pc access

Finally managed to get to a P.C. but may be a little incomprehensible due to having just drank a bottle of Wolf Blas followed by a couple of beers,(but it is my birthday - and ran as an over 50 for the first time today).Thursday managed to get a 2hr 06 jog in - but was wasted afterwards.Fri a 45 min jog - today a 1hr 30 min run went OK apart from severe toe pains from 1hr - reminding me that every run I`ve done over the past 12 years over an hour has been accompanied by severe pain to the second toe on Right foot.I`m assured that eventually this pain will subside but after 12 years you can understand my scepticism.

Shirahama

Up for 6:30 jog of 58mins very nice along coast.

Nagahama/Shirahama

Managed to get up at 6 and get in a 1hr 7min jog around Nagahama before setting off to hot springs resort a 300km drive on the Peninsula south of Osaka called Shirahama which means White bay-after the white sandy beaches.As Typhoons took a lot of the white sand hundreds of thousands of tons were bought from Australia so when we were on the beach today we were probably still on Australian soil-so to speak.
We had yet another eat as much as you like buffet which was of superb quality and I did OK with lots of sashimi,sushi and miso soup and fruit.Did have a rather large ice cream to end but it was still a pretty healthy feed,(apart from the beer).We`re　having long soaks in the hot springs and tomorrow going to a safari park so I`ll try to get up early and get in a run before the eat as much as you like breakfast......

Nagahama

"Rest day"today before setting off to hot springs resort tomorrow-so tried to get in a longer run.
Couldn`t generate any pace at all but managed to jog for 2hrs 11mins was sunny again and about 20C but felt much hotter.Toe sore from 1:07 so not a fun run and knee too still giving grief.

Sunday Yokohama

After another "all you can eat" in Yokohamas Chinatown and because of a 10am checkout could only manage a 50 min jog around the dock/islands area.It rained just for the day and it was great running around in it and would have loved to have been able to run longer.

Imperial gardens Tokyo

1hr jog around running path in centre of Tokyo.
Felt OK apart from sore toe/knee.Still just jogging to maintain some fitness.

Tokyo

Ran around the Sumida river/Tokyo bay area for about an hour in nice running conditions.

Nagahama/Nagahama-Tokyo.

57 Min jog around Nagahama yesterday before going on an eat as much as you like resort.
Was 4kg heavier then 3 days before....
Jogged for 1:22 this morning before catching the bullet train to Tokyo...

Round the Bay/Travel to Japan/Nagahama.

Was pleased to run Round the Bay in 2:41:42 on Sunday.Had to work hard but great to record second best training time.
The whole of Monday was spent travelling to Japan.
This morning found it hard to get going and only managed a 10:45 start to this 53 min slow jog.
With very warm weather and quite high humidity here difficult to run at any speed.Went on a familiar route around Nagahama the smells of late Spring/early Summer flowering plants a noticeable contrast to the Autumn just left.

Avoca steps.

Took about an hour this morning but alas as I was reminded - I should have included The Skillion.Still felt pretty good moving some way through after the dreaded steps.Was especially pleased to run up the Tramway far better then previously.

Rest

Rest today after a long day at work....

Dog Trap loop.

Set off well and a combination of tiredness on the hills and sore toe and knee to Right foot slowed me slightly but still a very pleasing 1:09:12 on this tough course.

Knob the builder/6@6

Tuedays speedwork was just about to begin when a phone call from work ended it.
No outside lights had come on due to a builder accidentally turning a circuit breaker off whilst using the electrical switchroom as a store room,(allegedly).
Tonights 6@6 went somewhat smoother with a pleasing 22:22 and another pb in pretty good running conditions.

Fountains road.

Slow jog in 47:27.
Feeling a little tired as usual on Mondays and knee sore but generally OK.

Kincumber mountain & Round the Bay.

Saturdays Trotters run saw me initially left dawdling/chatting and then playing catch-up,which was difficult once we started the off road climbs,(and scary as the first off road running since 6').
Descended well and managed to run in pretty well-in about 1hr8mins.
Felt I'd ran a bit too hard to run well today at Round the Bay so set off pretty easy.Picked up the pace as much as I could and finished in 2:50:04.I was hoping to run a little faster but as I've no races planned soon was quite happy to have a good weekends training done.

Fountains Road

Slow jog in 50:28.
Knee sorer then usual when jogging slowly and toes also sore later in run-but needed a rest/run.

Dog Trap Loop

In cool conditions ran 1:08:16 for a best time over this course.Felt good running Right leg problems the only negative sustaining damage on the steep descent at the base of Mangrove road - knee iced after.

Speedwork/6@6

Tuesday night was speed work at Adcock park.
5 X 1000m with 2 min recovery.Ran 3:38,3:31,3:31:3:32,3:33.First 3 felt OK last too a bit tired but generally felt pretty good.
Wednesday night 6@6 .Felt really good tonight and was pleased with a 22:47-slightly slower but on the back of last nights session I've got to be pleased.Also Right knee and ankle both felt improved.

Fountains road

Pretty quick 42:58 tonight.
Slightly inflamed tendon on Right foot and had to ice runners knee but otherwise felt good.

Trotters & Bathurst half marathon

Saturday morning was The Round Drive run from The Haven after a short Anzac Day service.
Then home to pack for trip over to Bathhurst.
Sunday morning and a pleasing 83:23,(4th place),in the Half in windy conditions.

Fountains road

Slow run tonight,(51:30),partly to rest,partly because I felt stuffed.

Wed/Thurs

6@6 last night.7 second P.B.of 22:32 felt good.
Tonight.Dog Trap loop.1:11:27-Less then 2 mins off my best so have got to be pleased.
Toes again showing great improvement now.

Tuesday is cheap Pizza day at Eagle Boys....

After the run last night had a sore Left,yes Left knee which I still had in the morning.
Decided Pizza , beer and a rest tonight.

phil-009-sml « Planet Ultramarathon

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Terrigal Trotter

Sat/Sun/Mon

Decided to head down to Canberra to reckie the 50km course for next year as I'm 49 and 11 months this year just a bit too early for the over 50's category.
Got down to Canberra and jogged over,(from the city centre),to registration for a late entry and jogged back.
Sunday.Toes really were improved and felt great leading to a pleasing 3:29 for the 50km.
Monday.Fountains road 51:21 Right knee a little sore but generally feeling pretty good.

Rest/Fountains road

Spent a little too long on P.C. Thursday alvo-got dark-didn't bother going for run.
Today I did Fountains road in 46:41-bit tired and ploddy.

6@6

6@6 Tonight.
Didn't expect to run well but was quite pleased to run 23:21.Although 40 secs off my last run a couple of weeks ago considering the toe problems at the weekend was good.I did go over again on Right ankle today,again at work,not running connected.

Adcock Park

Bit of a compromise speedwork session tonight as someone forgot to turn on the lights.
Was happy with the short session though as not feeling/running too well at the moment.
Right second toe seems to have a soft bone growth which is very sensitive and was even hurting after tonights short 13 min session.Bit of a pity as generally I feel O.K. and would love to be going down to Canberra for the 50k.

Fountains road

50:50 Slow jog in Air Max's.

Around the Bay

Not an easy run today.Used EMLA cream but unfortunately only seemed to make things worse by softening the skin on toes.At $A3400 per kilo think I'll be giving it a miss in future.
Once the pain had started at the hour mark slowed markedly to a pained shuffle by the end in 3:05:48.Now 7 months since the toe operation and little improvement for longer runs.

Dog Trap Loop

Having read "rocky firetrail" on the map of the new Trotters fiji run-decided it sounded too risky to run with a sprained ankle so opted for an extra hour in bed and a go at the Dog Trap loop run that I've been wanting to start running again.Turned out to be a very ordinary run in 1:16:06 definitely lacking fitness and tired.The right knee was a lot better though and the toes improving slowly as well so some positive signs.

Fountains road

Fountains road this morning at a really slow pace.
Was feeling tired even if I had a rare lie in.Ran in Air Max's which seemed better for the knee.
49:52.

Katandra

Managed to wrench ankle again at work,again coming down a ladder.
This time stepped on tread with only front of foot and weight forced ankle down finding more damaged ligaments on top of foot.
Ran to Katandra later in 51:45.Knee sore to begin with as usual now but felt OK otherwise and managed not to injure ankle whilst running.

Tues/wed

Did a bit of hill/speedwork on Tues.
Too tired to bother on Wed.

Katandra

Ran to lookout return in under 50 mins-not done that for a while.(49:59.1).
Forgot about daylight savings and finished in the dark.
Runners knee was bad to start-probably old Asics I wore yesterday.Apart from that felt good and improving.

Around the Bay

Managed to get around the course unscathed - ankle wise.Toes were again very sore particularly Right ones.Ran in old Asics that were great apart from toes and had ITB pain at Right knee after 2 hours.Managed to get some EMLA cream which hopefully will ease toe pain.
Run took 2:49:21 which was a big improvement over last week - still a long way to go.

Fat Mans run

Trotters run this morning.
Didn't do too well as I struggled on the hills but did manage to come through it unscathed which is the main consideration at the moment.

Ankle

No run.
Went over on ankle again-although not as bad as last time.I'ts still weak and sore.

Katandra

Ran up to the lookout at Katandra reserve in 52:04.
Right knee problamatic still,(iced later),apart from that felt pretty good.

6@6

After the forced lay off yesterday was pleased to run 22:39 tonight arriving a little late and only managing one quick warm up lap.
Ankle was great and with less off road the only problem areas were the couple of tight corners.

Sprained ankle

About 2PM today I stepped awkwardly off a step ladder at work.
The Right ankle went again with an incredible amount of ripping pain.
It's the first time since the 14th that I've had any sense of the ankle not recovering well.
The hope is that I can get to a stage where it's on the mend and not hopefully permanently weakened.

Fountains road

46:57 tonight.
Was tired and not able to find comfort withRight knee issues followed by toe pains.
Right knee is improving but painfully slow and running in anything other then racing shoes doesn't seem possible.Would ideally start some knee strenthening excercises-but finding time ain't easy these days.

Flat time trial/Around the Bay.

Saturday morning was the 10km time trial.
Time trial was a bit slow 38:48,(compared with 38:13 last time),but felt quite good throughout and was a bit tired.
Around the Bay was again quite slow 3:02:59 with a lot of toe pains to manage again and reflects my overall tiredness more then lack of fitness.I did 2:43 in training around this time last year so quite a bit of improvement needed to get back to expect a reasonable marathon time.

Fountains road

Ran easy tonight in 46:59.Right knee iced after again but definitely improving.

Katandra reserve

53/54 mins felt OK -toes as usual on right foot sore at end.

6@6

23:01 Tonight and felt O.K.
Ankle felt stronger and quads much improved.

Katandra & speedwork

Yesterday ran to lookout at Katandra reserve-toes hurt later on.
Tonight did speedwork at Adcock park-3 X 5 X 300m-all done in 59secs to 1min 1 sec,(except 1).Went well.

Fountains road

44:08.My short jog became my long sunday run-but at least it's an improvement.
Ankle OK on flat ground although threatens to go over on bumpy bits so have to run very protectively still.
Virus seems to be better now and quads finally easing.

Narara station

A couple of 28 min jogs yesterday and today.
Still seem to have a virus.Ankle improving well,quads still very sore.

Resting

Resting the ankle.Not in a hurry just now as nothing planned in the near future.

Resting

Resting still.I'm able to rotate foot now and general legs stiffness is gradually going.Hopefully be able to try a shuffle in a few more days.

Injured

Have virus AND injuries....

6' Track Disaster.

Finished the run this year which was surprising as more often then not,(3 X out of 4 races),had problems on the downhill stretch to Cox's river at 12-13km.

This time I was fortunate and only sprained my Right ankle when stepping between 2 rocks.

The first time I fell here about 20 years ago-I was 4 wheel driven out after breaking the same ankle in roughly the same place-about 1km earlier.

This year it was a relief to get to the river crossings and cool ankle off.I went on running up until about 25km and realised that I was going to finish in a time even as slow as last years

run.I decided the best thing was to walk the last 20km and save further injury to the ankle.

I also had problems with the toes and today Sunday have stiffness in shoulders,legs,(which got cold from stopping)but at least I should be back running after a week or two off.

Lithgow.

25 minute jog around lithgow showgrounds area.
Going ahead with the run although have a virus.

Rest

Seem to have sucumbed to a virus this week.
Not surprising as I have been surrounded by people with them all week.
May go to try 6' in any case but could well regret it.

Adcock park

Speedwork consisting of 4km jogging bends and sprinting straights.

Fountains road

Fountains road loop,Pretty fast in 44:08.

Palmdale

Last run here before 6' Track Marathon- only up to the large tree before the intersection in 1:35.

Seymor Ponds

Trotters run today in about 1:15.
Collided with runner coming in opposite direction and ended up thorn wrapped in bush-which proved a bad idea to run through.

Narara station

Pretty slow run to Narara station return.24:20.

6@6 & Fountains road

Did 6@6 on Wednesday in 23:00:0.Was unlucky not to get below 23 mins.We ran 1st lap slow as a group so overall a pleasing run.
Tonight did Fountains road in 44:03 which was pretty slow.

Tuesday-Speed work

Adcocks park-Reduced session of 10 X 300mts.
2 sets of 5.Done in 57-60 secs.

Monday Fountains road

Fountains road in 44:44.
Toes sore after 30 mins.

Intersection

Ran part of the Orchard run in 1:38.

Brooks Hill time trial.

Still a lot of work to be done-particularly on hill running but still very pleasing to run 38:18 over this course.

Narara station

Jogged Narara station return in 25:30.

Tuesday & Wednesday.

Did speedwork at Adcocks park on Tuesday consisting 12 laps with jogged bends and sprinted straights.Total time was 22:17.Felt pretty good although Right knee again sore particularly during warm up.
Tonight did 6@6 in 23:33 which was pleasing considering my physical tiredness.Right knee again problematic and swollen-found time to ice later.

Fountains road

49:29 tonight.Pretty slow was quite humid ahead of the storm.

Old Great North road run.

Didn't do too badly finishing in 3:27.I was hoping top finish in 3:20.A combination of sucumbing to the humidity and maybe not rested enough and not sure of the way only 2.5km from the end combined to lose me the time schedule I was ahead of until the last 6km.Actually chose the right fork but as I wasn't sure backtracked and then did some walking as all motivation had gone.
On reflection was pleased with the run overall,even if a little pensive about the upcoming 6' track race in 3 weeks time.

McGuigans run

Ran pretty easy in about 55 mins as was hilly/humid.Toes on Right foots toes were sore at finish and it was good to cool them of in the ocean.

Fountains road

46:04 For Fountains road.

6@6

Pleased with tonights run in 23:12 as quite tired.
Knee was improved.

Speed/hill work

A few reps over the Gosford bridge tonight-20 running hardish up and jogging down.
Was running quite tired and knee was a bit sore.

Fountains road

46:31 Tonight.The knee is showing a lot of improvement.

The orchard run

2:34:04 Today in rainy conditions.
1:22:48 at the turnaround.

Cromarty hill run

Trotters run this morning and the hills soon sorted me out.
Very tired today and feeling as weak as a kitten.
Took about 1hr 5mins.Had also slight toe blistering so will have to tape again for tomorrows run.

Fountains road

44:47 tonight.Went to podiatrist to have cast for orthotic.Had window taping to knee to try.
Seemed to help a bit with injury.

Fountains road

43:44 Tonight.Knee was very sore in the 1st Km and stopped on the rail bridge to massage it.
Once warmed up it was ok-ish but it's difficult to run through this kind of injury successfully.

6@6

Good run after easy day yesterday in 22:54.

Narara station

Just a little 25 min jog tonight.Went to podiatists who taped my right foot as part of assessment for orthotics so did the small jog as a test run.

Fountains road

Very slow 50:53 tonight running tired and Right knee very sore again.

Orchard run

2:36:34 today.Cooler conditions than were expected and knee/toes were both manageable.
First Tee in 56:43,turnaround in 1:24:19,return Tee in 1:50:32.

Memorial run

Short 49 min run with lots of hills-sums up this Trotters run.
Knee was improved although did grab until warmed up.

Fountains road

Another slow jog,(48:50),trying to do as little damage to the knee as possible which is still improving.

Fountains road

48:21 today - slow but injury is showing improvement and it was very warm.

6@6

24:17 tonight running tired with injured knee.

Adcock park

10X400m tonight.
Set of 5 -with 1 min rec then 2 mins rec followed by another set of 5.
Ran in 79-80 secs.

Fountains road

46:50 tonight.
Apart from knee problem felt ok.

Orchard run

Was late getting going 6:40-but fortunately weather was a bit cooler/dryer.
Times were 59:45 1st T,1:27:30 turnaround,1:54:00 return T,2:40:06 finish.

Flat time trial

Was reasonably pleased to run 38:13 as the course is not really that flat and the humidity was quite high.
Felt good breathing wise,legs couldn't turn any quicker and I'll have to work on basic speed to improve.

Fountains road

Slow run tonight,(49:14),with ongoing Right knee problem and also Right toes getting very hot and sore after 30mins.
Had Advil before and icing as I write.

6@6

Not quite as hot tonight and was pleased to run 23:07 feeling fresher after resting Sunday.

Adcock park

Speedwork tonight consisting of a 5km where bends were jogged and straights were ran at a fast pace.Could have mistakingly ran 13 laps and took 25:05.

Penrith Regatta Centre 10km

Missed training yesterday as giving knee a rest and also before 10km this morning.
Run went OK and was pleased to finish in 37:27-(compared to 37:56 last year).

Pony club

Terrigal Trotters run this morning in humid conditions.
Ran for about an hour and finished with toes so painful,I had to limp into the surf.
Will need to take time off to let the toes recover.

Fountains road

Another slow jog tonight after stretching,Advil and wearing orthotics.
50:06 with persisting right knee trouble.

Katandra

Few injury problems tonight so had to cut run short.

6@6

Hot conditions and probably my slowest time at 24:29.Not too concerned about time so much as injury.
Had Advil and wore orthotics again which seemed to be good for the knee which felt to be much improved from last week.

Adcock park

Speed work tonight consisting of 5,4,3,2,1 laps with 400mt jog recovery.
Done in 7:46,6:07,4:??,2:55,1:24.
Had an Ibrubprofin beforehand and wore orthotics.
Knee was quite sore but not nearly as bad as before and definite signs of improvement-maybe.

Fountains road

Slowest time yet tonight.
Dug out some old,(1989),orthotics and tried them in a desperate bid to cure Right knee.
They felt pretty uncomfortable and even running at such a slow pace was hard going.

Somersby loop

Ran from somersby for a group run of about 25km.
Starting on road and finishing doing a couple of GNW climbs.
Ran about 2:20.Knee was quite sore at finish but toes did last longer then usual
before hurting,(about 2 hours).

Marks run

Trotters run today.
Knee was not as bad.Weather was good and apart from the steep hills felt good.Ran for about an hour.

Fountains road

Slow again tonight with Right knee not showing imrovement.46:51 in quite warm conditions.

Katandra lap

Knee was sore to begin and was running on reserve from the start-but great running in a thunderstorm which cooled things down nicely.Was very slow at 1:30:55 struggling to climb the uphill sections.

6@6

Warm one tonight.I ran steady and was pleased with my 23:47 but even more pleased that the knee wasn't as sore as yesterday.

Knackered knee

Went down to Adcock park but after the warm up 30 min jog decided knee was too sore to do any speedwork.

Katandra

Set off with the intention of running to the lookout at Katandra-then returning but as I was feeling sprightly when I arrived at the lookout decided to jog a 30 min lap also.
I wasn't feeling quite as sprightly when I emerged from the lap,weighed down by my sweat drenched cotton tee shirt and feeling decidedly queesy.
Made it home in 1:29:03 which considering the humid conditions was not too bad.
The right knee still is "locking up"particularly at the start of the run and hopefully will be resolved soon.

Katandra

2 laps of Katandra reserve in 2:08.
Was very tired hence only started after 9am.Managed injuries OK and even if very slow happy to get a longer run done.

North Avoca lake

Slow short Trotters run this morning.Jogged around the lake and put a bit of an effort in towards the finish but at least injuries seem to have eased all round.
Only ran about 40 mins.

Fountains road

Ran better tonight-in 43:05.

As my blister heals I realised that the Mizuno shoes I've been wearing have a re-inforced band that lies along the site of the blisters-also to compound matters-the Mizuno logo is on the direct outside making the issue even worse-no wonder I blistered there!.

Fountains road

Can't sit or bend knee but did manage to jog for 45:32.
Knee was sore whilst running but.

Injury

Showing no signs of getting better soon.

Injury

Right leg around knee still very sore and blister quite bad.

Injury list

Right knee didn't get better overnight and is as it was after the Cities marathon in 2006-which took a long time off.
Also blister to Left instep quite bad.

Round the Bay

Was pleased to knock a couple of mins of my pb today running 2:36:30

Toes were great-much improvement.

Did get a couple of blisters to the sides of the feet-probably from over tightening laces/worn socks.

Dingo Run

Ran for about 1 hour (1/2 hr turn around),
pretty easy pace as Around the Bay tomorrow.

Fountains road

Slow jog this morning in 49:18.
Right knee still a problem but otherwise fine.

Beyond the Black Stump

33KM Fat Ass run this morning from Berowra.
I was pleased to finish OK in 3:15:00.
Pretty warm conditions and a great turn out of prospective 6' trackers.
Toes were sore from 1:25 but NOT AS SORE which is great progress.
The wait and ferry rides gave them a few mins recovery and this got me through
for a great start to 2009.Great to see a few fellow Coasters there too.