2 hours on ex bike and 8km run as I try to get better adjusted.

Sunday 8th March 2009 A.D.;
2030hrs; Ran 8km in 42min 55 secs with 10 laps of grass Oval. HR 162. (4km Splits 21.29/21.26)
Took it easyish, sort of a recovery run after ride, and a test to see how Hammy is going.
Slight negative split, mostly in darkness so couldnt see to well, but used light on watch to check my progress every 800m...Hammy ok during it, so a good sign. See how it feels tomorrow...

Cycled for 120min (2 hours) on exercise bike, allegedly covering 64.92km, Heart rate 108, and 1082 Calories used. Solid but pretty relaxed ride while I watched video of Ben Cousins comeback game, and then the Sydney Athletics Classic on TV.

The sydney meet included; about 1 second footage of Beijing 50km walk silver medallist Jarrad Tallent finishing 5km walk in a new Australian record of 18min 41 (shaving 4 seconds off Nathan Deakes'old mark), beaten by mexican Sanchez by 1 second. Also a 15.54? for Sarah Jamieson in the womens 5000m. At least they showed all of the mens 1500m, which was pretty fast race with the first 4 under 3.39 I think, Ryan Gregson talk of the town at the moment was 3rd in 3.37 which broke Mike Hillardts 22 (or 32) year old junior record or something...Pacemaker took 3 Kenyans through the first 300m in 40 seconds, and the first 800m in 1.58?...Roth and Birmingham up there, but Kenyan Kamel came again at the finish to steal the win. Also Hookers 5.95 m clearance and Sally Mclellan, Tamsyn Lewis, notable winners, and good to see John Steffenson out there again with Asafa Powell running a 400m! in 45.94, but Wroe won it.
Full results of Sydney Track Classic are HERE

My 2 hour ride is designed to get me ready for the 60km Freeway Bikehike in 2 weeks time, have been busy trying to get work on a better more stable keel, plus get more sleep, and have some good family time, which we did last night going to free Shannon Noll concert...

Saturday 7th March 300 Ab Crunches...

Hammy sorenees improved as the week went on and the Chiro treatment on Thursday! and Saturday seemed to help a lot! I think its working...my range of motion for hammys has improved massively thanks to my Chiropracter, so I think she has done an excellent job! Am now trying to get into new regime of 3x 30secs stretches on both legs for hammys and also gluteal stretches preferably twice a day, or at least once daily...Will also try to ease back into running next week, (start with track intervals sessions on grass and maybe 4-12km on grass) but try to avoid any long runs or hard surfaces for at least 1 week, maybe 2-3 weeks...Plus maybe some swimming, and hopefully lots oif cycling...If I get it right my 40 miler plans (13th April) and Bridges 10k (5th April) plans may still be there for the taking, perhaps even the Kep 75km, but I am now not too fussed, mainly focused now on doing better at work (both jobs), and getting this injury fully cleared up in the next 2 weeks hopefully, and then trying to avoid a re-occurrence...

Then there is the Perth Half in June, and maybe the Perth Marathon in July.
Melbourne Marathon is still the only must do race for me this year, although it would be nice to at least keep my Bridges and Perth Marathon streaks going, and I'd like to explore the City to Surf Marathon in late August...

I think a number of the Hills Group people are doing 6 foot next weekend be interesting to see how they go...I still would like to have a go at this race some day, just not the right timing (financially and goals, logistics wise now to make that big trip, and my injury run since Melbourne last year has been way too horrendous too...

So hopefully next week will be a lot better trainingwise...this week has been a bit of a non-event...