22/365 – running again

2.2km today in 8:53min. Without meaning to I realized i have missed the last two days of running, these days will be made up in the next week or so to keep me on track.

Iv been focussing on the CrossFit open workout 14.1 the last two days, trying to better my score to get the higher ranking I can! Unfortunately the running accidentally took a back seat. It was a great feeling to get back and running today.

The speed felt fast, legs heavy and breathing hard however I made it though and I’m sure I can keep pushing further and further as my fitness builds!

Run long, Be strong

21/365 – 3rd times a charm

Today marks the 3rd week mark. Thts three weeks without missing a day of running. The best thing about this fact is that my body is holding up greatly. While a lot of time goes into foam rolling and stretching, the Benifits far outway the time. A great idea is to do some mobility/stretching during every ad break you see. The time ads up and you feel great!!

Today’s run took 8:30mins, I’m still running at 15km/hr and while the runs are challenging I am by no means completely exhausted afterwards which is exciting. After today’s run I was able to do 10 mins of sled pushed and 5 rounds of 20kg KB swings and hand release push ups. Anyone who thinks push-ups are for beginners needs to try that!!

Run long, Be strong!

Minutes to fitness

After today’s run I did abit of conditioning. Today’s focus was clean and jerks and chin ups. I did 20 mins of EMOM(each minute on the minute) worth of clean and jerks. I built up to a 1 rep max, I then did a few minutes of just cleans at a heavier weight. Then I dropped the weight down to 70kg and did the remainder with 3 reps every minute.

I then moved on to 10 mins EMOM of chin ups. Doing around 5-8 chin ups each time, changing the grip speed and style every set. It would of finished up being around 70 chin ups.

I did 2 x 30 reps of seated hamstring curls and a 20 min row at a moderate intensity then 3 x 10 of the ab wheel to finish off.

A tough days work! But I know tomorrow I’ll be better for the work I did today.

What are you doing to better yourself today??

Run long, Be strong

19/365 – the mystery of running

One of the perks of being a runner, at least for me, is never knowing what part of the body will need some love and attention when I wake up. Today’s part was my left adductors. There was a bit of pain in that area when I woke up, from what I don’t know, but as with all the other aches and pains iv had along this journey, a good dose of foam rolling is the plan of attack. Along with the usual time spent on ITB and quads, I spent a bit more time working the adductors to try and get rid of any tightness that may have built up there.

After the rolling I moved onto my daily run, today was 1.9km. It took 7:41mins. The pain/fatigue in the lower back was almost gone, popped back up a tiny bit with about 300m to go. The usual suspects of the calves felt the most worked. Also got a slight stitch around 250m to go. Managed to push through it although I’m hoping that isn’t a daily occurrence.

Tomorrow’s run is a nice and easy 2km. I find the body feels really refreshed and re energized during those recovery runs so I’m looking forward to it.

Run long, Be strong

16/365 – run like a dog

1600m recovery day in 10mins. I took my 7 month old pup along for the run today, we went to a fenced in oval I chucked on my run keeper app and went for a cruisey jog. Not worrying about the speed or time that I was running. In a way today I ran like a dog, if I wanted to see what was going on over the other side of the oval I jogged over, something else caught my attention id run over there. It was a very relaxing and re-energizing run today and I’m looking forward to getting back into the speed orientated run again tomorrow!

Run long, Be strong

15/365 – naturally fit

I never thought about this until today’s run. But I’m sure there’s a time when my natural fitness to run will finish and my trained fitness will take over. I feel I have a bit more to go until I reach the end of my natural fitness. I’m sure that these daily runs are building on my ‘trained fitness’ at the same time. Today was 1500m in 6:08. The speed felt fast as the treadmil sped up but I found my groove pretty quick. I still need to work on my breathing patterns as it can feel abit strange and forced at times.

When the day comes that I reach the end of my natural ability to run and my trAining kicks in, I wonder if it will feel any different?

Have any of you out there felt as if your training has taken over your born ability?

Run long, be strong

14/365 – feeding the calves

Today marks the 2 week mark of running everyday! While some may see this as nothing remarkable, it’s the most consistent patch of running iv done since I can remember. The good news is that it’s still feeling good and I’m continuing to look forward to the next days run!

Today was 1400m and it took 5:44min. The 15km/hr speed is feeling better each day and I think my legs are starting to get into a stride pattern now. My breathing patterns still need abit of work but I’m sure that will come with time.

As I got towards the end of my run and once I finished a felt the blood that had built up in my calves, this was the first time iv felt this but I’m exited that it’s starting to build the endurance into my lower legs as quite often at the start of football season the calves cramp up until if have a base of fitness, hopefully this will correct that!

After my run I did crossfits (www.crossfit.com) WOD of 7 min AMRAP 5 x 30inch box jumps 3 cleans at 100kg. I couldn’t clean 100kg so scaled it down to 80kg(175lb). I got through 7 rounds. I then did 3 sets of 10x single leg squats and 10x20kg KB swings and 10 mins of arms to finish off the workout.

Feeling pretty stuffed at the moment but enjoying the work I do each day!!

Keep the feedback an questions coming!

Run long, be strong!

13/365 – talking about running

Today was my 1300m run. While I was about 300m into the run an elderly man came over and started talking to me. I think it was proberly pride but I didn’t want him to see if I was struggling, luckily I wasn’t feeling too bad. Weather it was an improvement in my fitness or the distraction of talking but today’s run flew by and felt really good!

I followed my fun up with 20x 30s fast 30s slow on the rower. As well as 100 double unders and around 10 toes to bar.

My back is still really stiff, we are getting a new matress Thursday so that should help as in the morning it’s a real struggle to even out shoes on after the nights sleep.

Please keep the feedback coming. It’s fantastic to read all about it!

Run long. Be strong

12/365 – Third time lucky

Today was my 1200m run.  As is fits easily into 3 laps of the track that what i chose to do.  My attention span is about a long as a goldfishes memory and by the 3rd lap i was over running around in circles.  Funny how that seems to be more boring than on the treadmill.  For the next outdoors run (1600m) i will be doing 200m sprint/jog intervals.  This will hopefully spice things up a bit.  

To finish off the run i did 4 sets of 10 Rear Foot Elevated Split Squats (RFESS).  My back is a bit sore from what i think would be the Fran and Other Thruster workouts i did yesterday.  I’m going to try get proficient at single leg work over the next few weeks.  Try give my back a bit of a rest and try something i don’t normally do.  Once i build up a good base of strength in the legs i will then go back to traditional squats for awhile.  


1200m in 9 mins today, slow and recovery orientated.  Legs are feeling nice, light and fresh and looking forward to tomorrows 1300m treadmill pace run.


Run Long, Be Strong