No running this week with only a short beach walk yesterday, but lots and lots of deep core exercises which basically has me breathing out and engaging my deep core for two breaths then releasing. I do this horizontally, standing and sitting for 10 reps each. I have tried to do the exercises during the day too. I have to say that I feel like I am sitting straighter. Maybe because I am focusing so much on engaging my core. 

Will ride my bike to work tomorrow, and go for a couple of light runs  during the week with the Swan Twilight 5km race on Sunday evening to close it out. It’s a beautiful run and will be nice weather.

I’m hoping for the next phase of my core exercises from the physio on Tuesday, but I have to pass level one engagement first. I never liked exams…

The physio treatment on Friday was NASTY. Hurt like hell and is really sore and inflamed today. Will ride my bike to work on Monday and not run tomorrow. It’s hard to say when I will back on the running properly, but I refuse to start again until I have this Achilles thing sorted out. I feel like things are slipping badly now and the Melbourne Marathon feels like a stupid idea.

But I have said I am doing it, and I hate to not try. Time to suck it up.

I had my first run today for 5kms which went well. No achilles pain. Will take it easy with a mix of short runs, cycling and gym leg strength sessions. Maybe even a spin class.

I had my first ride to work last week. 27kms each way which was good, but definitely need a new bike! The old Repco mountain bike is not a commuting vehicle! 

Work is going great. Loving the new surroundings, and really feeling confident I can make a difference. I am in week four next week and each wqeek that passes I feel better and better. I think its going to be fantastic all round.

Two weeks until next race, the John Forrest 6km trail race. Looking forward to it.

My kilometrage was lower, but I did run my fastest half marathon and 8km race during the year. I’m hoping for a better running year this year, and edging towards my first marathon.

My Workouts

Since 01-01-2009
65		433.82 KM
18		59.77 KM
7		15.50 KM
13		116.77 KM
44		16:35:00
11
114
7		05:15:00

It’s going to be an exciting 2010 with new work, new challenges and a growing family. Lets see if we can’t make it all happen! Looking forward to it.

The ensuing gym session was a leg and ab fest with some exercises I have never done before. Jumping onto weight benches from a standing start x 30, continuous squats with holds for five minutes, ab exercises in all sorts of forms, and the final exercise which was using the cable crossover machine to swing my leg  in front of my body and up to the side. This exercise was TOUGH, and has left me in a great deal of pain. It’s mainly muscle soreness but wow it has been debilitating.

The funny thing is that being sore elsewhere makes you forget about your achilles! Anyway, will continue and keep doing plyometric work and swiss ball at home. 

Found lots of good info online, and will be working in a number of these exercises in specific sessions - http://www.runningplanet.com/training/plyometrics.html. I’m also going to continue riding my bike which I think has helped to strengthen my legs, and is a good break from the pounding of running.

My shuffling style is the cause, and weakness in my legs. They are not strong enough to propel me so the calves take the load then the achilles once they fail. She recommended new shoes and plyometrics to give me more strength.

It’s clear that I nowhere near strong enough in my legs, hips and core, so need to work harder on this. Plus, the added issue of lack of power in my legs is hurting me. Might be time to ease back on kilometres per week and add in more strength to give my achilles a rest and get my strength right.

So next we try Brooks Trance 9 shoes. They are stable, a little lighter and feel good so lets give them a go! I’ve started studying up on the plyometrics and will start incorporating that into my PT sessions and at home.

40 minutes and 12 seconds. 5:02 min per kilometre pace.

59 of 98 runners. 7th of 10 in the M40 age group.

This race was mentally very tough and the last three kilometres were hell. I was happy with the time but a bit disappointed to not come under 40. Next year…

Ran with my HR monitor today and maxed out at 172 (96%) and averaged 157 through the race. It really was tough, and if not for a nice girl who pushed me along at 6.5kms I reckon I would have walked it. Sometimes all you need is someone to say “keep going” which is all she did. She was the first person I thanked at the finish!

Best bit of the day was wandering down to the ocean and diving in. Best feeling ever!! 

“For the mature and responsible manner he demonstrates in dealing with conflict situations. He is always willing to assist his peers in class and in the playground.”

Louie and I were there for the award preso and Marnie and Gangar also came along as the proud grandparents (below). He is a great little kid and has had a top year at school. And, as you can see he was a happy little camper!

This is the view from my local lookout, and the highest point of any of my local runs. It’s where I go to check out the beach, surf and have a break during my run.

I am in week four of nine weeks off between MF and Meerkats. I have spent the time relaxing, working around the house, going to the gym, running and cycling. It’s been restful and allowed me to get my head ready for the great challenge ahead.

I have met all of the key MK staff, and had a session with Mike and Ronnie where they outlined the history of the business and their expectations of me in the Managing Director role. What they have achieved is amazing in such a short period. What they have built is something quite special.

Leading into Christmas I am doing less work and more running and relaxing.  I haven’t been too much of a pain for Lou I don’t think and have helped with school runs and lunches and things.

I’ve been riding to school with Tyler a couple of times a week which has been great fun. Amy finishes this week and Tyler the next so looking forward to spending some time with them both.

The City Beach 8km is on Sunday. Looking forward to the run but it is sandwiched between a 37c day and a 38c day!! Could be painful. Achilles is OK without being great but hasn’t slowed me down. I feel like the gym work has helped my strength and core. Roll on Christmas.