2007/2008 Training Diary

Below is a basic record of what training I did up to Feb 2008.

Wed 20 Feb: 30 mins walk, 30 mins weights workout. 5:00pm.
Tue 19 Feb: 10 mins rower, 45 mins cross-trainer, 10 mins bike. 4:30pm.
Mon 18 Feb: 50 mins walk, 30 mins treadmill run. 5:00pm.

Sun 17 Feb: 30 mins walk, 30 mins treadmill run. 6:00am. Leg massage. 11:00am. 30 mins weights workout. 1:00pm.
Fri 15 Feb: 20 mins walk, 30 mins weights workout. 5:00pm.
Thu 14 Feb: 30 mins walk, 30 mins treadmill run. 5:00pm.
Wed 13 Feb: 30 mins walk, 30 mins weights workout. 5:00pm.
Tue 12 Feb: 40 mins walk, 20 mins treadmill run. 5:00pm.
Sun 10 Feb: 60 mins walk. 3:00pm. Leg massage.

Off for a while due to illness. Frustration plus!

Sun 27 Jan: 35 mins weights workout, 60 mins walk, 3:00pm.
Sat 26 Jan: 30 mins treadmill run, 30 mins walk, 7:00am.
Fri 25 Jan: 30 mins core and stretches, 5:00am. 40 mins walk, 35 mins weights workout, 5:00pm.
Thu 24 Jan: 30 mins core and stretches, 5:00am. 45 mins treadmill run, 30 mins walk. 5:30pm.
Wed 23 Jan: 30 mins core and stretches, 5:00am. 30 mins weights workout, 60 mins walk, 5:00pm.
Tue 22 Jan: 30 mins core and stretches, 5:00am.
Mon 21 Jan: 30 mins core and stretches, 5:00am. 40 mins walk, 30 mins weights workout. 5:00pm.

Sun 20 Jan: 30 mins treadmill run, 40 mins walk. 4:00pm.
Sat 19 Jan: 30 mins walk, 30 mins weights workout. 3:00pm.
Thu 17 Jan: 30 mins core and stretches, 5:00am. 40 mins walk, 30 mins weights workout, 5:00pm. 30 mins walk, 8:00pm.
Wed 16 Jan: Weigh-in: 63.7kg's. 40 mins treadmill run, 45 mins walk, 5:00pm. Mega hot day.
Tue 15 Jan: 30 mins core and stretches. 5:00am. 30 mins walk, 30 mins weights workout. 5:00pm.
Mon 14 Jan: 30 mins core and stretches, 5:00am. 60 mins treadmill run, 35 mins walk. 5:00pm.

Sun 13 Jan: 30 mins walk, 30 mins weights workout. 2:00pm.
Fri 11 Jan: 30 mins walk, 30 mins weights workout. 5:00pm.
Thu 10 Jan: 40 mins walk, 40 mins treadmill run, 5:00pm.
Wed 09 Jan: 30 mins core and stretches, 5:00am. 30 mins walk, 30 mins weights workout, 5:00pm.
Tue 08 Jan: 30 mins core and stretches, 5:00am. 60 mins walk, 20 mins treadmill run, 5:00pm.
Mon 07 Jan: 30 mins core and stretches. 5:00am. 40 mins walk, 20 mins treadmill run, 30 mins weights workout. 5:00pm.
Sun 06 Jan: 30 mins core and stretches, 40 mins walk, 10 mins treadmill run, 20 mins weights workout. 7:00am. Leg massage. 11:00am.

2007

Fri 28 Dec: 30 mins walk, 30 mins weights workout. 11:00am.
Thu 27 Dec: 40 mins treadmill run, 40 mins walk, 1:30pm.
Wed 26 Dec: 30 mins weights workout, 20 mins walk, 1:00pm.
Tue 25 Dec: 40 mins treadmill run, 40 mins walk, 5:40am.
Mon 24 Dec: 30 mins weights workout, 30 mins walk, 3:00pm.

Sun 23 Dec: 40 mins treadmill run, 20 mins walk, 10:00am.
Sat 22 Dec: 30 mins core and stretches, 7:00am. 30 mins walk, 30 mins weights workout, 11:00am.
Fri 21 Dec: 90 mins walk, 6:00pm.
Thu 20 Dec: 30 mins core and stretches, 5:00am. 30 mins walk, 30 mins weights workout, 5:00pm.
Wed 19 Dec: 30 mins core and stretches, 5:00am. 30 mins walk, 50 mins treadmill run, 5:00pm.
Tue 18 Dec: 30 mins core and stretches, 5:00am. 30 mins walk, 30 mins weights workout, 6:00pm.
Mon 17 Dec: 30 mins core and stretches, 5:00am. 45 min treadmill run, 30 mins walk, 5:30pm.

Sun 16 Dec: 35 mins weights workout, 30 mins walk, 1:00pm.
Sat 15 Dec: 60 mins treadmill run, 30 mins walk, 10:00am.
Fri 14 Dec: 30 mins weights workout, 5:00pm.
Thu 13 Dec: 30 mins core and stretches, 5:00am. 30 mins walk, 5:00pm.
Wed 12 Dec: 30 mins core and stretches, 5:00am. 30 mins weights workout, 5:00pm.
Tue 11 Dec: 30 mins core and stretches, 5:00am. 50 mins treadmill run, 30 mins walk, 5:00pm.
Mon 10 Dec: 30 mins core and stretches, 5:00am. 30 mins walk, 30 mins weights workout, 30 mins treadmill run, 5:30pm.

Fri 07 Dec: 20 mins core and stretches, 5:30am.
Thu 06 Dec: 30 mins core and stretches, 5:00am. 10 mins bike, 30 mins weights workout, 40 mins treadmill run, 20 mins walk. 5:30pm.
Wed 05 Dec: 30 mins core and stretches, 5:00am. 30 mins bike, 30 mins walk, 6:00pm.
Tue 04 Dec: 30 mins core and stretches, 5:00am. 40 mins walk, 30 mins weights workout, 40 mins treadmill run, 5:30pm.
Mon 03 Dec: 30 mins core and stretches, 5:00am. 10 mins bike, 30 mins weights workout, 20 mins treadmill run, 20 mins walk, 5:00pm.

Fri 30 Nov: 30 mins core and stretches, 5:00am.
Thu 29 Nov: 30 mins core and stretches, 5:00am.
Wed 28 Nov: 30 mins core and stretches, 5:00am. 20 mins walk, 50 mins treadmill run, 6:00pm.
Tue 27 Nov: 30 mins core and stretches, 5:00am.
Mon 26 Nov: 30 mins core and stretches, 5:00am. 20 mins walk, 40 mins treadmill run, 5:00pm.

Sat 24 Nov: 30 mins core and stretches, 8:00am.
Fri 23 Nov: 30 mins core and stretches, 5:00am.
Thu 22: 30 mins core and stretches, 5:00am.
Wed 21 Nov: 30 mins core and stretches, 5:00am.
Tue 20 Nov: 30 mins core and stretches, 5:00am. 30 mins fast pace treadmill run, 15 mins walk, 6:00pm.
Mon 19 Nov: 30 mins core and stretches, 5:00am.

Sun 18 Nov: 30 mins treadmill run, 30 mins walk. 12:00.
Sat 17 Nov: 40 mins treadmill run, 40 mins walk. 11:00am.
Tue 13 Nov: Return from the US.

Sun 04 Nov: New York Marathon. 4:36:48.
Thu 01 Nov: 20 mins run around Central Park, New York.
Tue 30 Oct: Fly to NY.

(one week out from New York) Feeling ready to complete the run, but a little under cooked.
Sun 28 Oct: 10 mins bike, 90 mins treadmill run, 3:00pm. Feeling good.
Sat 27 Oct: 30 mins core and stretches, 7:00am.
Fri 26 Oct: 45 mins core and stretches, 4:15am. 10 mins bike, 60 mins treadmill run, 10 mins walk, 6:00pm. Feeling good.
Thu 25 Oct: 45 mins core and stretches, 4:15am. Physio on ankle, 7:15. NZ Herald article.
Wed 24 Oct: 45 mins core and stretches, 4:15am. TV3 interview, 7:00am. Acupuncture on ankle, 4:00pm. 10 mins bike, 45 mins treadmill run, 6:30pm.
Tue 23 Oct: 60 mins core and stretches, 4:00am. Physio on ankle, 7:15am. 45 mins bike, 30 mins walk, 5:30pm.
Mon 22 Oct: 10 mins bike, Treadmill run, 23kms. 4:00pm. Hard going. Legs heavy.

(Two weeks out from New York) Back running, but feeling behind from a muscle tone point of view.
Sun 21 Oct: 50 mins bike, 30 mins treadmill run, 1:00pm.
Sat 20 Oct: 17km treadmill run, 3:00pm. Tough going.
Fri 19 Oct: 60 mins bike, 20 mins weights workout, 4:30am. Acupuncture, 4:00pm.
Thu 18 Oct: 60 mins treadmill run, 30 mins core and stretches. 4:30am. Physio on ankle, 7:15am.
Wed 17 Oct: 30 mins treadmill walk, 30 mins core and stretches. 4:00am. 45 mins bike. 5:00pm.
Tue 16 Oct: 30 mins bike, 30 mins core and stretches. 4:00am. 90 mins treadmill run. 6:00pm
Mon 15 Oct: 30 mins treadmill walk, 30 mins core and stretches, 4:00am. Physio on ankle, 7:15am. Acupuncture, 4:30pm.

(3 weeks out from New York) Ankle feeling stronger this week. Glad to get a 23km done this week without problems.
Sun 14 Oct: 60 mins treadmill run, 1:00pm.
Sat 13 Oct: 20 mins bike, 40 mins treadmill walk, 11:30am.
Fri 12 Oct: 30 mins treadmill walk, 30 mins core and stretches, 4:30am. Acupuncture on ankle, 4:00pm.
Thu 11 Oct: 45 mins treadmill walk, 30 mins core and stretches, 4:30am. Physio on ankle, 7:15am. 23km treadmill run/walk, 2h20m. 5:30pm.
Wed 10 Oct: 30 mins core and stretches, 5:00am. Weigh-in: 62.2kg's. Leg massage, 5:30pm.
Tue 09 Oct: 60 mins treadmill run, 20 mins walk. 6:00pm.
Mon 08 Oct: 30 mins Treadmill run, 10 mins walk. 5:00am. Physio on Ankle, 7:30am. Acupuncture on Ankle, 4:30pm.

(4 weeks out from New York) Ankle feeling stronger each day.
Sun 07 Oct: Bike 70 mins. 8:00am.
Sat 06 Oct: Bike 30 mins, treadmill run 60 mins, walk 30 mins. 1:00pm. Feeling pretty good.
Fri 05 Oct: 30 mins core and stretches, 5:00am. Acupuncture on Ankle, 4:30pm.
Thu 04 Oct: 30 mins core and stretches, 5:00am. Physio on Ankle, 7:30am. Swim 3kms at Birkenhead Pool, 5:30pm.
Wed 03 Oct: 30 mins core and stretches, 5:00am. 20 mins rower, 60 mins bike, 40 mins gym workout/core and stretches, 60 mins cross-trainer. 4:30pm.
Tue 02 Oct: 30 mins core and stretches, 5:00am. 30 mins bike, 40 mins treadmill run, 20 mins walk, 6:00pm. Feeling good.
Mon 01 Oct: 30 mins core and stretches, 5:00am. Acupuncture on Ankle, 4:30pm.

(5 weeks out from New York) Ankle on the mend and finally back running.
Sun 30 Sep: 30 mins bike, 40 mins walk on treadmill, 5:00pm. Feeling OK.
Sat 29 Sep: 30 mins core and stretches, 7:00am. 20 mins bike, 10 mins walk, 20 mins run on treadmill. Ankle feeling OK, but didn't want to push it to hard as this is my first run in five weeks. 4:00pm.
Fri 28 Sep: 30 mins core and stretches, 5:00am. Physio on Ankle, 7:30am.
Thu 27 Sep: 30 mins core and stretches, 5:00am. 30 mins walk on treadmill. Ankle felt OK.
Wed 26 Sep: 30 mins core and stretches, 5:00am. Weigh-in: 62.2kg's. Physio on Ankle, 7:30am. Acupuncture on Ankle, 4:30pm. Aqua-run 2hrs at Glenfield Pool, 6:30pm.
Tue 25 Sep: 30 mins core and stretches, 5:00am. Swim 3kms at Birkenhead Pool, 5:30pm.
Mon 24 Sep: 30 mins core and stretches, 5:00am. Sports Doc 9:00am. Said all results have come back clear so all on track. 30 mins bike, 20 mins Gym workout, 20 mins core and stretches, 6:00pm.

(6 weeks out from New York) Still cross-training, no running this week due to dodgy ankle, but slowly getting better. The race is on. Ankle v dream.
Sun 23 Sep: 3hrs Aqua-run at Glenfield Pool 8:00am.
Sat 22 Sep: 2hr Aqua-run at Glenfield Pool, 8:30am. 20 mins Gym workout 4:00pm. Ankle feeling better. Able to walk pretty normally again.
Fri 21 Sep: 30 mins core and stretches 5:00am. Pilates 1:30pm. Physio 4:00pm. Swim 3.33kms at Birkenhead Pool 90 mins, 5:30pm.
Thu 20 Sep: 30 mins core and stretches, 5:00am. 20 mins bike 4:30pm. Acupuncture 5:30pm.
Wed 19 Sep: 30 mins core and stretches 5:00am. Weigh-in: 62.2kg's. Podiatrist 7:30am. Sports Doctor for Ankle 9:30am. X-ray and Ultra sound on Ankle 3:30pm. Bike 20 mins, 5:50pm. Aqua-jog 2hrs at Glenfield Pool 6:30pm.
Tue 18 Sep: 30 mins core and stretches, 5:00am. Bike 30 mins, 4:45pm. Swim 3kms at Birkenhead Pool, 90 mins, 5:30pm.
Mon 17 Sep: 30 mins core and stretches 5:00am. Acupuncture 4:30pm. Physio 5:30pm. 30 mins bike, 20 mins gym workout, 7:00pm.

(7 weeks out from New York) Still cross-training this week due to dodgy ankle.
Sun 16 Sep: Swim 2.5kms, Aqua-jog 90 mins, 11:00am. Leg massage 5:00pm.
Sat 15 Sep: 30 mins core and stretches, 7:00am. Bike 60 mins 5:00pm.
Fri 14 Sep: 30 mins core and stretches, 5:00am. Physio for ankle, 7:30am. Pilates session 2:00pm. Acupuncture session for ankle 4:00pm.
Thu 13 Sep: 30 mins core and stretches, 5:00am. Swim 90 lenghts at Birkenhead Pool = 3kms, 90 mins, 5:30pm.
Wed 12 Sep: 30 mins core and stretches, 5:00am. Weigh-in = 63.4kg's. Podiatrist 7:30am. 30 mins bike, 20 mins gym workout, 5:00pm. 2hrs aqua-run, 6:30pm. Tue 11 Sep: 30 mins core and stretches, 5:00am. 90 mins bike, 5:00pm. Gym assessment, VO2 max = 67.
Mon 10 Sep: 30 mins core and stretches, 5:00am. 30 mins Gym workout, 6:00pm.

(8 weeks out from New York) Interesting week due to left ankle being strained.
Sun 09 Sep: Swim 2.5kms, Aqua-run 2hrs, Glenfield Pool, 11:00am.
Sat 08 Sep: 30 mins core and stretches, 7:00am. Leg massage, 9:00am. 20 mins bike, 20 mins Gym workout, 20 mins core and stretches, 3:00pm
Fri 07 Sep: 30 mins core and stretches, 5:00am. Swim 3.5kms, Aqua-run 2hrs, Glenfield pool, 5:00pm.
Thu 06 Sep: 30 mins core and stretches, 5:00am. Physio for Ankle, 8:00am. He said I have strained tendons in the left Ankle and no running for a few weeks (panic!!). Have booked in to see different Podiatrist as ankle is showing signs of over pronation. 30 mins bike, 30 mins gym workout, 5:00pm.
Wed 05 Sep: 30 mins core and stretches, 5:00am. Weigh-in 63.7kg's. Swim 3kms in 80 mins, Aqua-Jog 2hrs, Glenfield Pool, 5:00pm.
Tue 04 Sep: 30 mins core and stretches, 5:00am. Leg/ankle massage, 5:00pm.
Mon 03 Sep: 30 mins core and stretches, 5:00am. 20 mins bike, 20 mins gym workout, 20 mins core and stretches, 6:00pm.

(9 weeks out from New York) Left ankle has been bad this week after twisting it last weekend. Taking longer to come right than would like so haven't run on it this week.
Sun 02 Sep: 30 mins core and stretches, 9:00am. Leg/ankle massage, 4:00pm.
Sat 01 Sep: 30 mins core and stretches, 9:00am.
Fri 31 Aug: 30 mins core and stretches, 5:00am.
Thu 30 Aug: 30 mins core and stretches, 5:00am. Swim 70 lengths = 2.33km, 1hr, Birkenhead Pool, 5:30pm.
Wed 29 Aug: 30 mins core and stretches, 5:00am. Weigh-in = 64.1k's. 20 mins bike, 20 mins gym workout, 6:00pm.
Tue 28 Aug: 30 mins core and stretches, 5:00am. Swim 70 lengths = 2.33km, 1hr, 45 mins Bike, 5:30pm.
Mon 27 Aug: 30 mins core and stretches, 5:00am. 20 mins bike, 20 mins weights workout, 6:00pm.

(10 weeks out from New York) Had a good cold this week so haven't pushed it to much to try and shake it off.
Sun 26 Aug: 28.5km run with YMCA. 2hr:34m. 8:00am start. Felt good, but gave left ankle a good twist. Leg massage 5:00pm.
Sat 25 Aug: 10 mins bike, 20 mins treadmill run, 30 mins walk, 9:00am. 30 mins core and stretches 8:00pm.
Fri 24 Aug: 30 mins core and stretches. 5:00am.
Thu 23 Aug: 30 mins core and stretches. 5:00am.
Wed 22 Aug: 30 mins core and stretches. Weigh-in = 64.3k's. 5:00am.
Tue 21 Aug: 30 mins core and stretches. 5:00am.
Mon 20 Aug: 30 mins core and stretches. 5:00am.

(11 weeks out from New York)
Sun 19 Aug: 27.1km run with YMCA. 2hr:27m. City Y, New North Rd to Pt Chev, along NW Motorway, Rosebank Rd to Avondale, St Lukes, Greenlane West, Manukau Rd, Broadway, Kyber Pass Rd, Grafton Bridge to City Y. 8:00am start. Felt pretty good. Good weather. Good pace.
Sat 18 Aug: 45 min run around East Coast Bays Stadium track and local streets. 8:30am.
Fri 17 Aug: 30 mins core and stretches, 5:00am.
Thu 16 Aug: 30 mins core and stretches, 5:00am. 5km time trial at Mt Smart Stadium with YMCA. 23:20. Windy, wet and cold, struggled with this one. 6:00pm.
Wed 15 Aug: 30 mins core and stretches, Weigh-in = 64.5k's, 5:00am. 30 mins bike, 30 mins gym workout, 10 mins walk, 15 mins core and stretches, 6:00pm.
Tue 14 Aug: 30 mins core and stretches, 5:00am and 5:00pm.
Mon 13 Aug: 30 mins Core and stretches, 5:00am and 6:00pm.

(12 weeks out from New York)
Sun 12 Aug: Run 26km with YMCA Marathon Club. 8:00am. Mixed conditions with second half having full-on rain. Feeling pretty good.
Fri 10 Aug: 30 mins core and stretches, 5:00am. Swim 70 lengths = 2.33km, 65 mins, 5:30pm.
Thu 09 Aug: 30 mins core and stretches, 5:00am. Interval training at Mt Smart Stadium with YMCA Marathon Club. 15 mins jog warm-up, Stride-outs, knee raises, 3 x ((3 x 400m at 3km pace, 100m walk, 100m jog) 400m slow jog), 10 mins warm-down jog. 6:00pm.
Wed 08 Aug: 30 mins core and stretches, Weigh-in = 65.3k's, 5:00am.
Tue 07 Aug: 30 mins core and stretches, 5:00am. 10 mins bike, 30 mins treadmill run, 10 mins walk, 6:00pm
Mon 06 Aug: 30 mins core and stretches, 5:00am. 20 mins walk, 10 mins bike, 35 mins Gym Workout, 4:00pm.

(13 weeks out from New York)
Sun 05 Aug: 2hr treadmill run, 20 mins walk, 20 mins bike, 6:30am. Feeling good.
Sat 04 Aug: 30 mins core and stretches, 7:00am. Leg massage 9:00am.
Fri 03 Aug: 30 mins core and stretches, 5:00am. Swim 60 lengths = 2km, 5:30pm.
Thu 02 Aug: 30 mins core and stretches, 5:00am. Interval training at Mt Smart Stadium with YMCA Marathon Club. Stride-outs, knee raises, 4 x 1km at 10km pace followed by 100m walk and 100m jog. 6:00pm.
Wed 01 Aug: 30 mins core and stretches, 5:00am. 20 mins bike, 20 mins treadmill run, 30 mins walk, 6:00pm.
Tue 31 July: 20 mins core and stretches, 5:00am. 50 mins Gym Workout, core and stretches, 4:15pm.
Mon 30 July: 20 mins core and stretches, 5:00am.

(14 weeks out from NY)
Sun 29 Jul: Sri Chinmoy Half Marathon. 21.1km = 8.5 laps of Auckland Domain. 1:57. Felt pretty good despite extreme rain and windy conditions. Leg massage 6:00pm.
Sat 28 Jul: 20 mins stretches, 6:00pm.
Fri 27 Jul: 20 mins core and stretches, 5:00am. 30 mins core and stretches, 6:00pm.
Thu 26 Jul: 20 mins core and stretches, 5:00am. 10 mins bike, 45 mins treadmill run(8.5km), 20 mins walk, 6:00pm.
Wed 25 Jul: 20 mins core and stretches, 5:00am. 40 mins core and stretches, 6:00pm.
Tue 24 Jul: 30 mins core and stretches, 5:00am. 45 mins Gym workout and core, 4:30pm.
Mon 23 Jul: 10 mins bike, 90 mins treadmill run (16kms), 30 mins walk, 6:00pm. Feeling good.

(15 weeks out from NY)
Sun 22 Jul: Leg massage, 9:00am.
Sat 21 Jul: 35 mins core and stretches, 4:00pm.
Fri 20 Jul: 20 mins core and stretches, 5:00am. 10 mins bike, 45 mins treadmill run, 30 mins walk, 5:30pm.
Thu 19 Jul: 20 mins core and stretches, 5:00am. 45 mins Gym workout, 4:30pm.
Wed 18 Jul: 15 mins core and stretches, 6:00am.
Tue 17 Jul: 30 mins core and stretches, 5:00am. 60 mins treadmill run, 15 mins walk, 6:00pm.
Mon 16 Jul: 20 mins core and stretches, 5:00am. 10 mins bike, 50 mins Gym workout, 4:30pm.

(16 weeks out from NY)
Sun 15 Jul: Leg massage, 9:00am.
Sat 14 Jul: 90 mins treadmill run, 30 mins walk, 7:00pm.
Wed 11 Jul: 60 mins treadmill run, 30 mins walk, 5:30pm.

(17 weeks out from NY)
Sun 08 Jul: Weigh-in = 68.5k's. Leg massage 9:30am. 50 mins run along Water Front, 6:30pm.
Tue 03 Jul: 70 mins run around Takapuna streets. Feeling good. 7:00pm.

(18 weeks out from NY)
Sun 01 Jul: Leg massage, 9:30am.
Sat 30 Jun: 70 mins run around Takapuna streets. Feeling good. 6:00pm.
Wed 27 Jun: 45 mins treadmill run, 20 mins walk, 5:00pm.

(19 weeks out from NY)
Sun 24/Jun: Leg massage 9:00am. 45 mins treadmill run, 20 mins walk, 10 mins bike, 4:00pm.
Wed 20 Jun: 50 mins treadmill run, 30 mins walk, 5:00pm.

Away this week for work in Dunedin.

(21 weeks out from NY) Total time this week exercising: 11:05 hrs, includes 2:05 hrs running. Weigh-in = 71k's.
Sun 10 Jun: 20 mins walk 8:00am. Leg massage 9:00. 20 mins bike, 30 mins gym workout, 10 mins walk, 60 mins total, 4:30pm.
Sat 09 Jun: 65 mins run around Albany streets, 6:30pm. Feeling good.
Fri 08 Jun: 20 mins core and stretches, 5:00am. Swim 60 lengths = 2kms, 60 mins, 6:00pm.
Wed 06 Jun: 20 mins core and stretches, 5:00am. 20 mins bike, 40 mins Gym workout, 2.5hrs cross-trainer, 3.5hrs total, 4:20pm.
Tue 05 Jun: 20 mins core and stretches, 5:00am. 10 mins bike, 30 mins Gym workout, 20 mins walk, 10 mins core and stretches, 1:10 total, 6:00pm.
Mon 04 Jun: (5 Months to NY) 10 mins bike, 60 mins treadmill run, 30 mins walk, 20 mins core and stretches. 2hrs total, 4:00pm.

(22 weeks out) Total time this week exercising: 5:40 hrs, includes 30 mins running. (A week not to be repeated if possible)
Weekend: Feeling dodgy so held back on training.
Fri 01 Jun: 20 mins core and stretches, 5:00am.
Thu 31 May: 20 mins core and stretches, 5:00am.
Wed 30 May: 20 mins core and stretches, 5:00am. 20 mins rower, 40 mins Gym workout, 2hrs Cross-trainer, 3hrs total, 4:15pm.
Tue 29 May: 20 mins core and stretches, 5:00am.
Mon 28 May: 20 mins core and stretches 5:00am. 10 mins bike, 30 mins treadmill run, 10 mins walk, 10 mins core and stretches, 60 mins total, 6:00pm.

(23 weeks out) Total time this week exercising: 11:30 hrs, includes 1:30 running.
Sun 27 May: 10 mins bike, 15 mins stretches 8:15am. Leg massage 9:00. 20 mins bike, 40 mins Gym workout, 5:00pm.
Sat 26 May: 20 mins core and stretches 7:00am. Run 6kms, Lake Pupuke, 30 mins, 5:45pm.
Fri 25 May: 20 mins core and stretches 5:00am. Swim 90 lengths = 3kms, 85 mins (Yes! What a fish), Core and stretches 20 mins, 1:45 total, 5:30pm.
Thu 24 May: 20 mins core and stretches 5:00am.
Wed 23 May: 20 mins core and stretches 5:00am. 20 mins rower, 45 mins Gym workout/stretches, 1:15 cross-trainer, 30 mins bike, 2:50 total, 4:30pm.
Tue 22 May: 20 mins core and stretches 5:00am. Swim 80 lengths = 2.66kms, 80 mins, 5:30pm.
Mon 21 May: 20 mins core and stretches 5:00am. 10 mins bike, 60 mins treadmill run, 10 mins walk, 10 mins core and stretches, 1:30 total, 5:30pm.

(24 weeks out) Total time this week exercising: 9:00 hrs, includes 2:30 running.
Sun 20 May: 10 mins bike, 40 mins gym workout, 4:00pm. Leg massage, 5:00pm.
Sat 19 May: 10 mins bike, 60 mins treadmill run, 10 mins walk, 10 mins core/stretches, 1:30 total, 4:00pm.
Fri 18 May: Swim 52 lengths = 1.73kms, 50 mins, 6:10pm.
Thu 17 May: 10 mins bike, 50 mins treadmill run, 10 mins walk, 10 mins core and stretches, 1:20 total, 5:00pm.
Wed 16 May: 10 mins rower, 1:30 cross-trainer, 20 mins core and stretches, 2hrs total, 4:30pm.
Tue 15 May: Swim 70 lengths = 2.33kms, 70 mins, 5:40pm.
Mon 14 May: 10 mins bike, 40 mins treadmill run, 20 mins walk, 10 mins core, 1:20 total, 5:45pm.

(25 weeks out) Total time this week exercising: 7:50.
Sun 13 May: 30 mins walk, 8:00am. Leg massage, 9:00am.
Fri 11 May: Swim 66 lengths = 2.2kms, 5:30pm.
Wed 09 May: 40 mins Gym workout, 60 mins Cross-trainer, 30 mins bike, 2:10 total, 5:15pm.
Tue 08 May: Swim 84 lengths = 2.8kms, 1:30, 5:30pm.
Mon 07 May: 30 mins Rower, 30 mins Gym workout, 60 mins cross-trainer, 30 mins bike, 2:30 total, 4:15pm.

(26 weeks out) Total time this week exercising: 7:30. Weigh-in = 71k's.
Sun 06 May: 15 mins bike, 35 mins weights workout, 50 mins treadmill run, 1:35 total, 9:30am.
Sat 05 May: Leg massage 8:30am.
Fri 04 May: (6 Months to go to NY) Swim 70 lengths = 2.33kms, 65 mins, 5:45pm.
Thu 03 May: 10 mins bike, 60 mins treadmill run, 10 mins walk, 5:15pm.
Wed 02 May: Gym workout 30 mins, rower 30 mins, cross-trainer 60 mins, bike 30 mins, 2:30 total, 4:15pm.
Tue 01 May: Swim 60 lengths = 2kms, 60 mins, 6:00pm.
Mon 30 Apr: Podiatrist appointment. Recommended to change shoes. But overall good result for feet inspection and running style.

Sun 29 Apr: Gym workout, 60 mins bike, 1:34 total, 5:30pm.
Sat 28 Apr: 10 mins bike, 50 mins treadmill run 9kms, 20 mins walk, core, 1:30 total, 4:30pm.
Fri 27 Apr: Swim 66 lengths = 2.2kms, 65 mins, 5:30pm.
Thu 26 Apr: 30 mins rower, 30 mins X-trainer, 30 mins bike, 15 mins core, 1:45 total, 4:15pm.
Wed 25 Apr: Gym workout, 50 mins bike, 1:30 total, 4:00pm.
Tue 24 Apr: 60 mins swim, 50 lengths = 1.6kms, 5:30pm.
Mon 23 Apr: 10 mins bike, 50 mins run on treadmill, 10 mins walk, core, 1:20 total, 5:00pm.

Sun 22 Apr: Leg massage 9:00am.
Sat 21 Apr: Gym workout, 60 mins bike, 1:30 total, 4:30pm.
Fri 20 Apr: 30 mins treadmill run, 30 mins walk, 5:00pm.
Thu 19 Apr: Gym workout, 15 mins rower, 30 mins bike, 1:15 total, 4:15pm.
Wed 18 Apr: Gym workout, 10 mins rower, 60 mins bike, 1:45 total, 4:15pm.
Tue 17 Apr: Gym workout, 10 mins rower, 60 mins cross-trainer, 1:45 total, 4:15pm.
Mon 16 Apr: 50 mins treadmill run, 20 mins bike, 5:00pm, feeling good.

Sat 14 Apr: Leg massage, 9:00am. Gym workout, 30 mins treadmill run, 30 mins bike, 2:30pm, 1:40 total.
Fri 13 Apr: Gym workout, 20 mins rower, 60 mins cross-trainer, 3:30pm, 2hrs total.
Thu 12 Apr: 10 mins bike, 40 mins run on treadmill, 20 mins walk, 5:00pm.
Wed 11 Apr: 60 mins Gym Workout, 4:15pm.
Tue 10 Apr: Gym assessment and program, 4:30pm. Weigh in 71.5k.

Sun 08 Apr: 15 mins walk, 25 mins weights, 5:00pm.
Fri 06 Apr: 20 mins run, 15 mins walk on treadmill, 6:00pm.
Wed 04 Apr: 30 mins walk on treadmill, 6:00pm.

Sat 31 Mar: 25 mins walk on treadmill, 8:00am. Leg massage, 9:00am.
Thu 29 Mar: 30 mins walk on treadmill, 6:00pm.
Wed 28 Mar: Visited Naturopath. Magnesium and Potasium levels looking better. Previous low levels were causing tightness and cramping.
Tue 27 Mar: 30 mins run, 30 mins walk on treadmill, 6:00pm. Feeling good.
Mon 26 Mar: 60 mins walk on treadmill, 6:00pm.

Sun 25 Mar: 30 mins run, 25 mins walk on treadmill, 6:00pm.
Sat 24 Mar: 25 mins walk on treadmill, 8:00am. Leg massage, 9:00am.
Thu 22 Mar: 15 mins run, 20 mins walk on treadmill, 6:00pm.
Wed 21 Mar: 10 mins bike, 30 mins walk on treadmill, 6:30pm.
Tue 20 Mar: 20 mins run and 15 mins walk on treadmill, 6:00pm.

Sun 18 Mar: Ak Round the Bays, 8.4kms, Walked, 90 mins.
Sat 17 Mar: 25 mins walk on treadmill and long stretch, 7:00am.
Fri 16 Mar: 20 mins run and 30 mins walk on treadmill, 6:00pm.
Tue 13 Mar: 20 mins walk on treadmill, 6:00pm.

Sat 10 Mar: 25 mins walk on treadmill, 7:00am. Leg massage, 9:00am.
Thu 08 Mar: 30 mins walk on treadmill, 6:00pm.

Sun 04 Mar: 20 min walk, 8:00am. Leg massage, 9:00am. Legs really tight again.
Thu 01 Mar: 25 mins run on grass, 6:30pm. Legs tight.

Sun 25 Feb: 20 mins walk on treadmill, 8:00am. Leg massage, 9:00am.
Sat 24 Feb: 30 mins walk, 30 mins run on treadmill, 8:00am.
Fri 23 Feb: 50 mins walk on treadmill, 6:30pm.
Thu 22 Feb: 20 mins walk, 30 mins run on treadmill, 6:00pm.
Wed 21 Feb: 45 mins walk on treadmill, 7:00pm.
Tue 20 Feb: 15 mins walk, 30 mins run on treadmill, 7:00pm.
Mon 19 Feb: 40 mins walk on treadmill, 5:00pm.

Sun 18 Feb: 30 mins run around Ak Domain, 10:30am. Feeling good.
Sat 17 Feb: 20 mins walk on treadmill, 9:00am. Leg massage, 10:00am.
Fri 16 Feb: 25 mins walk, 25 mins run on treadmill, 6:00pm.
Thu 15 Feb: 20 mins walk, 20 mins run on treadmill, 6:30pm.

Thu 08 Feb: 30 mins walk on treadmill, 6:00pm.
Wed 07 Feb: 25 mins walk, 25 mins run on treadmill, 6:00pm.
Tue 06 Feb: 30 mins walk on treadmill, 8:30am.
Mon 05 Feb: 30 mins walk on treadmill, 5:30pm.

Sun 04 Feb: Leg massage, 10:00am. 20 mins walk, 20 mins run on treadmill, 5:30pm.
Wed 31 Jan: 20 mins run on grass, 6:30pm.
Tue 30 Jan: 50 mins walk around streets, 6:00pm.
Mon 29 Jan: 20 mins run on grass, 6:30pm. Very hot.

Sun 28 Jan: 30 mins walk on treadmill, 8:30am. Leg massage, 10:00am.
Sat 27 Jan: 20 mins run on grass, 6:30pm.
Fri 26 Jan: 30 mins walk on treadmill, 5:30am.
Thu 25 Jan: 20 mins run on grass, 6:30pm.
Wed 24 Jan: 60 mins walk on treadmill, 5:00pm.
Tue 23 Jan: 25 mins walk on treadmill, 5:00am.
Mon 22 Jan: 25 mins walk on treadmill, 5:00am.

Sun 21 Jan: 20 mins walk, 15 mins run on treadmill, 8:00am. Leg massage, 10:00am.
Thu 18 Jan: 25 mins run on grass, 6:30pm.
Tue 16 Jan: 25 mins run on grass, 5:30pm.

Sat 06 Jan: 25 mins run on grass, 8:00am.
Wed 03 Jan: 25 mins run on grass, 8:00am.

2006

Sat 30 Dec: 20 mins run on treadmill, 8:00am.
Thu 28 Dec: 20 mins run on treadmill, 7:00am.
Mon 25 Dec: 30 mins run on treadmill, 6:30am.

Sat 23 Dec: 30 mins run on treadmill, 7:00am. Leg massage, 10:00am.
Wed 20 Dec: 25 mins run on treadmill, 10 mins walk, 5:15am. Feeling OK.
Tue 19 Dec: 20 mins bike, 35 mins upper body weights workout, 5:00am.
Mon 18 Dec: 25 mins run on treadmill, 10 mins walk, 5:00pm. Feeling OK.

Sun 17 Dec: 20 mins bike, 35 mins upper body weights workout, 7:00am.
Sat 16 Dec: 25 mins run on grass, 8:30am. Feeling good.
Fri 15 Dec: 20 mins run on treadmill, 5:30am.
Thu 14 Dec: 20 mins bike, 35 mins upper body weights workout, 6:00pm.
Wed 13 Dec: 25 mins run on grass, 6:00am, feeling pretty good. Physio, 5:15pm.
Mon 11 Dec: 20 mins bike, 35 mins upper body weights workout. 5:00am. 25 min run on grass. 6:00pm, Feeling pretty good.

Sat 09 Dec: 20 mins bike, 35 mins upper body weights workout. 6:30am. Leg massage. 10:00am.
Thu 07 Dec: 20 mins run on treadmill. 7:00pm.
Wed 06 Dec: 30 min run around Birkenhead Domain grass track. 6:00am. Pretty good with no concerns. 15 mins bike, 35 mins upper body weights workout, 6:45pm.
Tue 05 Dec: Physio 6:30am. Podiatrist 7:00am. Made small changes to orthodic.
Mon 04 Dec: 10 mins walk then 20 mins run on treadmill. 20 mins bike. 5:00pm.

Sun 03 Dec: 20 mins bike, 35 mins upper body weights workout, 20 mins run on treadmill. 1:00pm.
Sat 02 Dec: 15 mins bike, 9:00am. Leg massage, 10:00am.
Fri 01 Dec: 15 mins bike, 35 mins upper body weights workout, 5:00pm.
Thu 30 Nov: Physio. 7:00am. Said shins are getting better and to keep doing 20 to 30 min runs. 20 mins run on treadmill, 20 mins bike. 5:00pm.
Wed 29 Nov: 20 mins bike, 30 mins upper body weights workout. 6:00pm.
Tue 28 Nov: 20 mins run and 10 mins walk on Treadmill, 10 mins bike. 5:20am.
Mon 27 Nov: 10 mins bike, 30 mins weights. 5:15am.

Sun 26 Nov: 10 mins bike, 20 mins run on Treadmill. 7:00am. Leg massage 10:00am.
Sat 25 Nov: 15 mins bike, 35 mins weights. 10:00am.
Thu 23 Nov: Physio, 7:00am. Still finding some shin swelling, but not bad. Said to keep doing 20 minute runs to build up again. 20 mins bike, 20 mins run on Treadmill. 5:00pm.
Wed 22 Nov: 20 mins bike, 35 mins weights. 8:00pm.
Tue 21 Nov: 20 mins run on treadmill, 20 mins bike. Feeling OK.
Mon 20 Nov: 15 mins bike. 30 mins upper body weights workout. 7:00pm.

Sun 19 Nov: 25 mins run on treadmill. Pretty good. Still getting pain in right foot same as after Ak Half.
Sat 18 Nov: Leg Massage.
Thu 16 Nov: Physio, 7:00am. Got the OK to start running again. Said to start back easy on grass. Cool!
Wed 15 Nov: 30 mins bike, 30 mins upper body weights workout, 5:00pm.

Sat 4 Nov: 30 mins bike, 40 mins upper body weights workout, 7:00am. (Wedding Day)
Wed 1 Nov: Leg massage 5:00pm. 15 mins bike, 30 mins upper body weights workout 6:30pm.
Tue 31 Oct: Physio, 7:15am. Said that shins are not too bad considering the hiding they got in the weekend. Will probably require another month of no running to sort properly before I start running on grass.. 8:00pm 15 mins bike, 15 mins weights.

Sun 29 Oct 2006: Auckland Half Marathon. Net time: 2:06:13. Gun time: 2:08:42. Overall placing: 2958. Age group placing: 346.
Good weather. Overcast with little wind. Felt good until Motorway (13km) when the shins started playing up. Had to walk then run and so on until the finish line. Overall, after a month off from running due to injury, I was happy enough with the finish, but obviously would have liked a better result. Still, Many more to come. Many thanks to Gavin, Stuart and Pieter for their support.

Fri 27 Oct: 20 mins bike, 20 mins upper body weights workout. 5:00pm start.

Thurs 26 Oct: 30 mins bike, 4:45pm start. Leg massage, 5:30.

Wed 25 Oct: 60 mins Aqua running, 15 mins bike, 6:00pm start.

Tues 24 Oct: Physio 7:15am. 30 mins upper body weights workout, 30 mins bike, 5:00pm start.

Sun 22 Oct: Leg massage. Shins slowly feeling better. Only one week until the Ak half.

Thurs 19 Oct: 30 mins bike, 30 mins upper body weights workout. 6:00pm start.

Wed 18 Oct: 60 mins Aqua running, 6:30pm start.

Tues 17 Oct: Physio and Podiatrist, 7:15am. 40 min upper body weights workout, 30 mins bike, 6:30pm start.

Mon 16 Oct: 30 min bike, 5:00pm start.

Sun 15 Oct: 30 mins upper body weights workout, 20 mins bike. 8:00am start.

Sat 14 Oct: 50 lengths swim, 30 mins aqua run. 9:00am start. Leg massage also. Shins still touchy.

Fri 13 Oct: 30 mins uppder body weights workout, 20 mins bike. 5:30pm start.

Wed 11 Oct: 30 mins rower, 30 mins bike. 4:20pm start.

Tues 10 Oct: Physio 7:15am. 20 mins Bike, 30 mins weights workout, 5:00pm start.

Sun 8 Oct: 45 mins Aqua-running, 20 lengths swimming. 9:00am start. Leg massage also.

Sat 7 Oct: 80 lengths swimming. 10:00am start. 60 mins.

Thurs 5 Oct: Physio visit. Started Treatment on shins and carf massage. Told to lay off the running for a while. Will make plans for alternative training such as bike, rower, swimming and maybe aqua running to keep up the cardio and muscle toning etc. Hoping to still be able to do the Ak Half, but playing the wait and see game.

Wed 4 Oct: Podiatrist visit. Still getting shin problems, even after four days rest with icing etc. Getting pain in sole of foot. Got custom innersoles and made appointment to see physio.

Sat 30 Sept: 13km run from Devonport to Stafford Rd. First leg of the Ak Half. 70 mins. 7:30am start. Nice weather, bad shins. Four weeks until the Ak Half. Massage also.

Thurs 28 Sept: 35 min run around Ak Domain. Approx 6.5km. 5:25pm start.

Wed 27 Sept: 50 min run with Calliope Club in Birkenhead. Approx 8km. 6:30pm start.

Tues 26 Sept: Bike and upper body weights workout and stretches. 6:30pm start.

Mon 25 Sept: 10km Adirun around Lake Pupuke. 52 mins. 6:00pm start.

Sat 23 Sept: 12.1km Run, 68 mins, Eskdale, Pupuke , Onewa, Eskdale loop. 7:15am start. Leg massage also.

Fri 22 Sept: 6.8km Walk. 64 mins. 5:15pm start. Rangatira loop.

Wed 20 Sept: 20 mins rower, 40 mins cross-trainer. 5:15pm start.

Tues 19 Sept: 7.2km walk. Eskdale hill/Birkenhead Bypass loop. 68 mins. 5:15pm start.

Mon 18 Sept: 20 min bike, 20 mins stretching. 9:00pm start.

Sun 17 Sept: Swam 50 lengths of the Glenfield pool. 11:45am start.

Sat 16 Sept: 12.1km run. 70 mins, 7:00am start. Lesson of the day - Don't eat a big breakfast. Leg massage also.

Fri 15 Sept: 6.8km walk, 67 mins. 5:15pm start.

Thurs 14 Sept: 15 mins rower, 1 hour cross-trainer. 4:45pm start.

Wed 13 Sept: 5km Milford Rat Race. 22:38 mins. Good steady pace.

Tues 12 Sept: 10 min bike, 45 min upper body weights workout, 30 min walk on treadmill. 5:00pm start.

Mon 11 Sept: 10km Adirun around Lake Pupuke. 60 mins. Hard going today. Legs, lungs and stitch set a useless pace.

Sun 10 Sept: 10 min bike, 45 min upper body weights workout. 2:00pm start.

Sat 9 Sept: Leg Massage. Getting shin issues. Cancelled run.

Thurs 7 Sept: Ran around Ak Domain for 28 mins.

Wed 6 Sept: 5km Milford Rat Race. 24:42 mins. Cruise.

Tues 5 Sept: 10 min bike, 45 min upper body weights workout.

Mon 4 Sept: 5.8km Adirun around Lake Pupuke. 29 mins. Good run at steady pace. Legs a little tired from yesterday, but feeling pretty good overall.

Sun 3 Sept: 2 hours around Waitakere Stadium. 2.5 minute laps. First good test of running for a longer time. Overall felt pretty good.

Thurs 31 Aug: Ran around Ak Domain for 30 mins.

Wed 30 Aug: 5km Milford Rat Race. 25.5 mins. Cruise.

Tues 29 Aug: 10 min bike, 45 min upper body weights workout.

Mon 28 Aug: 10km Adirun around Lake Pupuke. 50 mins. Good run at good pace.

Sun 27 Aug: 10 min bike, 45 min upper body weights workout.

Sat 26 Aug: 12.1km (don't leave out the .1) From my house, up Eskdale Rd, along to Pupuke Rd, along Pupuke Rd and follow all the way down to the bottom of Onewa Rd, up Onewa Rd, along Birkenhead Ave and back down Eskdale Rd to home. Some nice hills in this one. 70 mins.

Fri 25 Aug: 10 min bike, 45 min upper body weights workout.

Thurs 24 Aug: Ran around Ak Domain for 38 mins. Aprox 7km.

Wed 23 Aug: 5km Milford Rat Race. 25.5 mins. Fairly comfortable.

Tues 22 Aug: 10 min bike, 45 min upper body weights workout.

Sun 20 Aug: 10 min bike, 45 min upper body weights workout.

Sat 19 Aug: 10km. Ran the first 5km of the Auckland Half marathon. Devonport to Wilson School and back again. 55 mins. 6:00pm. Purchased some reflective belts and red LED lights today, to make us more visible at night. This means we can use the roads a little more at night and lower the risk of getting pancaked.

Fri 18 Aug: 10 min bike, 45 min upper body weights workout.

Thurs 17 Aug: Ran around Ak Domain for 32 mins.

Wed 16 Aug: 5km Milford Rat Race. 26.5 mins. Fairly comfortable.

Tues 15 Aug: 10 min bike, 45 min upper body weights workout.

Mon 14 Aug: 10km Adirun around Lake Pupuke. 55 mins. Good run. Seemed easier than the 7.5km as the hills are not so intensive. New shoes also.

Sat 12 Aug: 6.8km steady run around Birkdale Rd, Rangatira Rd, Beach Haven Rd block. 8:00am. Pretty comfortable. 40 mins. Also had leg massage.

Thurs 10 Aug: Ran around Ak Domain for 35 mins.

Wed 9 Aug: 5km Milford Rat Race. 28 mins. Score: Brick wall 1, Mike Nil.

Mon 7 Aug: 7.5km Adirun around Lake Pupuke. 42 mins. Couple of good hills, worked the legs. Bit of wind and rain just to make life interesting.

Sun 6 Aug: Treadmill. 11:00am. 30 mins. Shocking weather so cancelled road run. Did some weights also.

Sat 5 Aug: 6.8km steady run around Birkdale Rd, Rangatira Rd, Beach Haven Rd block. 8:00am. Pretty comfortable. 40 mins.

Fri 4 Aug: 8.4km Slow steady run around Birkdale streets. 5:30pm. 55 mins.

Wed 2 Aug: Treadmill uphill. 6:00pm. 35 mins.

Mon 31 Jul: 5.8k Adirun around Lake Pupuke. 6:00pm. 33 mins. Good start.

Email Mike any comments

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