Australia 2016 Marathon Training

<body topmargin=0 leftmargin=0 marginheight=0 marginwidth=0> <table cellpadding=0 cellspacing=0 border=0><tr> <td valign="top" rowspan="2" width=210 BGCOLOR="#111111" TEXT="#F7F7FF"> <div> <A HREF="id259.htm" TARGET="_top" TITLE="RUNNING, MARATHONS SPORTS"><U><B>BACK TO RUNNING MAIN PAGE</B></U></A></div> <div> <B>  </B><FONT SIZE="4" COLOR="#FF0000" FACE="Arial" ><B> --------------------------</B></FONT></div> <div> <A HREF="index.htm" TARGET="_top" TITLE="MAIN HOME"><U><B>MAIN HOME</B></U></A></div> <div> <B>  </B><FONT SIZE="4" COLOR="#FF0000" FACE="Arial" ><B> --------------------------</B></FONT></div> <div> <A HREF="id42.htm" TARGET="_top" TITLE="About me"><U><B>ABOUT ME,</B></U></A></div> <div> <A HREF="id42.htm" TARGET="_top" TITLE="About me"><U><B>MY HOBBIES & GOD</B></U></A></div> <div> <B>  </B><FONT SIZE="4" COLOR="#FF0000" FACE="Arial" ><B> --------------------------</B></FONT></div> <div> <A HREF="mailto:bionicrunner1971@gmail.com " TARGET="_top" 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TITLE="Rotorua 2016 Marathon Training"><U><B>MARATHON</B></U></A></div> <div> <A HREF="id287.htm" TARGET="_top" TITLE="Rotorua 2016 Marathon Training"><U><B>APRIL 2016</B></U></A></div> <div> <B>  </B><FONT SIZE="4" COLOR="#FF0000" FACE="Arial" ><B> --------------------------</B></FONT></div> <div> <A HREF="id290.htm" TARGET="_top" TITLE="Cambodia 2016 Marathon Training"><U><B>CAMBODIA</B></U></A></div> <div> <A HREF="id290.htm" TARGET="_top" TITLE="Cambodia 2016 Marathon Training"><U><B>MARATHON</B></U></A></div> <div> <A HREF="id290.htm" TARGET="_top" TITLE="Cambodia 2016 Marathon Training"><U><B>AUGUST 2016</B></U></A></div> <div> <B>  </B><FONT SIZE="4" COLOR="#FF0000" FACE="Arial" ><B> --------------------------</B></FONT></div> <div> <A HREF="id293.htm" TARGET="_top" TITLE="Australia 2016 Marathon Training"><U><B>AUSTRALIA</B></U></A></div> <div> <A HREF="id293.htm" TARGET="_top" TITLE="Australia 2016 Marathon Training"><U><B>MARATHON</B></U></A></div> <div> <A HREF="id293.htm" TARGET="_top" TITLE="Australia 2016 Marathon Training"><U><B>SEPT 2016</B></U></A></div> <div> <B>  </B><FONT SIZE="4" COLOR="#FF0000" FACE="Arial" ><B> --------------------------</B></FONT></div> <div> <A HREF="id294.htm" TARGET="_top" TITLE="Auckland no.2 2016 Marathon Training"><U><B>AUCKLAND (no.2)</B></U></A></div> <div> <A HREF="id294.htm" TARGET="_top" TITLE="Auckland no.2 2016 Marathon Training"><U><B>MARATHON</B></U></A></div> <div> <A HREF="id294.htm" TARGET="_top" TITLE="Auckland no.2 2016 Marathon Training"><U><B>NOV 2016</B></U></A></div> <div> <B>  </B><FONT SIZE="4" COLOR="#FF0000" FACE="Arial" ><B> --------------------------</B></FONT></div> <div> <A HREF="id322.htm" TARGET="_top" TITLE="NEW YORK 2017 Marathon Training"><U><B>NEW YORK USA</B></U></A></div> <div> <A HREF="id322.htm" TARGET="_top" TITLE="NEW YORK 2017 Marathon Training"><U><B>MARATHON</B></U></A></div> <div> <A HREF="id322.htm" TARGET="_top" TITLE="NEW YORK 2017 Marathon Training"><U><B>NOV 2017</B></U></A></div> <div> <B>  </B><FONT SIZE="4" COLOR="#FF0000" FACE="Arial" ><B> --------------------------</B></FONT></div> <div> <A HREF="id323.htm" TARGET="_top" TITLE="LAS VEGAS 2017 Marathon Training"><U><B>LAS VEGAS USA</B></U></A></div> <div> <A HREF="id323.htm" TARGET="_top" TITLE="LAS VEGAS 2017 Marathon Training"><U><B>MARATHON</B></U></A></div> <div> <A HREF="id323.htm" TARGET="_top" TITLE="LAS VEGAS 2017 Marathon Training"><U><B>NOV 2017</B></U></A></div> <div> <B>  </B><FONT SIZE="4" COLOR="#FF0000" FACE="Arial" ><B> --------------------------</B></FONT></div> <div> <A HREF="id325.htm" TARGET="_top" TITLE="LONDON 2018 Marathon Training"><U><B>LONDON</B></U></A></div> <div> <A HREF="id325.htm" TARGET="_top" TITLE="LONDON 2018 Marathon Training"><U><B>MARATHON</B></U></A></div> <div> <A HREF="id325.htm" TARGET="_top" TITLE="LONDON 2018 Marathon Training"><U><B>APRIL 2018</B></U></A></div> <div> <B>  </B><FONT SIZE="4" COLOR="#FF0000" FACE="Arial" ><B> --------------------------</B></FONT></div> <div> <A HREF="id327.htm" TARGET="_top" TITLE="TAUPO 2018 Marathon Training"><U><B>TAUPO</B></U></A></div> <div> <A HREF="id327.htm" TARGET="_top" TITLE="TAUPO 2018 Marathon Training"><U><B>MARATHON</B></U></A></div> <div> <A HREF="id327.htm" TARGET="_top" TITLE="TAUPO 2018 Marathon Training"><U><B>AUGUST 2018</B></U></A></div> <div> <B>  </B><FONT SIZE="4" COLOR="#FF0000" FACE="Arial" ><B> --------------------------</B></FONT></div> <div> <A HREF="id329.htm" TARGET="_top" TITLE="AUCKLAND 2018 Marathon Training"><U><B>AUCKLAND (no.3)</B></U></A></div> <div> <A HREF="id329.htm" TARGET="_top" TITLE="AUCKLAND 2018 Marathon Training"><U><B>MARATHON</B></U></A></div> <div> <A HREF="id329.htm" TARGET="_top" TITLE="AUCKLAND 2018 Marathon Training"><U><B>OCT 2018</B></U></A></div> <div> <B>  </B><FONT SIZE="4" COLOR="#FF0000" FACE="Arial" ><B> --------------------------</B></FONT></div> <div> <A HREF="id289.htm" TARGET="_top" TITLE="HOW LONG TO RECOVER"><U><B>How long to recover from a Marathon</B></U></A></div> <div> <B>  </B><FONT SIZE="4" COLOR="#FF0000" FACE="Arial" ><B> --------------------------</B></FONT></div> </td> <td valign="top" colspan=2 height=82 BGCOLOR="#111111" TEXT="#F7F7FF"> <div> <B><U>SYDNEY, AUSTRALIA - SEPTEMBER 2016 - TRAINING & MARATHON</U></B></div> <bR> <div> </div> </td> </tr><tr> <td valign="top" height=398 colspan=2 BGCOLOR="#262626" TEXT="#F7F7FF"> <div> <A HREF="mailto:bionicrunner1971@gmail.com" TARGET="_top" TITLE="mailto:bionicrunner1971@gmail.com"><U>Email = bionicrunner1971@gmail.com</U></A></div> <bR> <div> <B><U>AUSTRALIA MARATHON TRAINING - 18th September 2016</U></B></div> <bR> <div> <B><IMG SRC="9f7c6140.jpg" border=0 width="454" height="276" ALIGN="BOTTOM" HSPACE="0" VSPACE="0">  <IMG SRC="9f9bb140.jpg" border=0 width="443" height="276" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <bR> <div> The 4th Marathon in Sydney was completed in a GPS watch time of 3.59.45 but a mat time of 4.00.22 . Considering I decided to run most of the major areas wide to avoid the crush of runners, and something I always do, I clock 42.2km quicker than the finish line so like to log how long it took to cover the distance rather than overall race. In this instance it was the difference of a sub 4 hours at stake!!!</div> <bR> <div> The training was fraught at the end with injury which was the opposite to Cambodia which was illness. The training started good and each week I clocked off 1 big run and only easy slow runs during the week helping my wife train for her Sydney Harbour Bridge run. The week before the Marathon, I hurt my knee badly running 5km's really fast uphill and then completed the week with a serious head injury right down to the skull.</div> <bR> <div> I got signed off to run the folowing week and a small 5km slow run ot run the knee problem off and was ready to go.</div> <bR> <div> I ran basically a pretty flawless run except for 3 points in the race which is relected in my time. The first was a toilet break at 10km for 1 min 30 secs because I was busting. Starting a big race with a lot of people is hard queuing so had to go 40 mins before the race instead of the normal 5 mins before hand. I then had to go again at about 32km on the side of the road for 40 secs. At 37km I got dehydrated and needed a walk for 45 secs to drink 3 cups of water at the water station. The other thing that slowed me down was not taking my hydration pack. It meant slowing to an 'almost' walking pace to grab and drink a cup every 2 ot 5 km which meant my rythym was broken and slowed up each time. All in all if these things had worked out differently, I would have been looking at 3.45 easily :-(</div> <bR> <div> The run was not as good as I thought it would be. It was very hilly up and down streets so played havoc, especialy between 27 to 37 kmgoing up and down flypoovers and steep streets. The scenery was nice though but as far as a 'running track' went, it was my least favourite. Cambodia being the best, followed by Auckland and then Rotorua and finally Sydney. </div> <bR> <div> <I><U>RUNNING 6 WEEKS AFTER ANOTHER MARATHON</U></I></div> <div> I was suprised at my bodies resiliants to fatigue. I struggled on my 30km training run 3 weeks beforehand and again on my 25km training run 2 weeks prior. But then I damaged my knee and then my head quite seriously so had to abort running and put on a little to much weight for my liking but it seemed to allow my body to recover and refuel and I only hit the wall this time at around 37km's. I still managed to run after a moment of dispair and rambling on my video diary as well as a bit of an emotional 'thing' that happened but soon managed to snap out of it and back on track.</div> <bR> <div> I'm glad I ran this marathon even though it cost a fortune as it was just my wife and myself visiting Sydney so had a heap of relaxing time doing nothing which my body and mind enjoyed. Heres hoping for a grand finale run in Auckland in 6 weeks time.</div> <bR> <bR> <div> <B>8 = AUSTRALIA FULL MARATHON</B></div> <div> <I><B>(Australia Full Marathon running schedule)</B></I></div> <div> <TABLE BORDER="2" CELLPADDING="1" CELLSPACING="1" WIDTH="752" BORDERCOLORLIGHT="#FFFFFF" BORDERCOLORDARK="#FFFFFF" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 24 WIDTH="78"><div> DATE</div> </tD> <tD VALIGN=TOP><NOBR><div> DISTANCE</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><div> TIME</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> PACE</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> EVENT</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="20" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="20" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="20" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="20" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP><NOBR><div> <B>My Running Week starts SATURDAY & ends FRIDAY</B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 WIDTH="78"><div> <B><U>WEEK 1</U></B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B><U>RECOVER 2</U></B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><div> <I>13th to 19th Aug </I></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 36 WIDTH="78"><div> 14/08/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>15 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.14.36</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.58</div> </tD> <tD VALIGN=TOP><NOBR><div> Perfectly normal run 1 week after full marathon - felt fine & strong</div> <div> - 1km / 56 metre uphill climb at 9km</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="78"><div> 17/8/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>12 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 57.18</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.47</div> </tD> <tD VALIGN=TOP><NOBR><div> Flawless run - no problems - fasted in 4 months (19/4/16)</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="419" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 WIDTH="78"><div> <B><U>WEEK 2</U></B></div> </tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><div> <I>20th to 26th Aug </I></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="78"><div> 20/8/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>21.1 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.52.32</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.20</div> </tD> <tD VALIGN=TOP><NOBR><div> Sydney elevation training runs up hills etc - tight legs afterwards!</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="78"><div> 21/8/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>4.16 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP><NOBR><div> Running with the Wife to help her train for the Sydney Bridge Run</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="78"><div> 22/8/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>3.01 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP><NOBR><div> Running with the Wife to help her train for the Sydney Bridge Run</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="419" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 WIDTH="78"><div> <B><U>WEEK 3</U></B></div> </tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><div> <I>27th Aug to 2nd Sept </I></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 36 WIDTH="78"><div> 27/8/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>30 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 2.47.43</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.35</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> Proper hill run training - timed planned walks @ 22, 28 & 30km - 21.1km = 1.47.30 before any walking</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="78"><div> 28/8/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>4.89 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP><NOBR><div> Running with the Wife to help her train for the Sydney Bridge Run</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="78"><div> 31/8/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>5.30 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP><NOBR><div> Running with the Wife to help her train for the Sydney Bridge Run</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="78"><div> 2/9/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>25 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 2.14.56</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.24</div> </tD> <tD VALIGN=TOP><NOBR><div> Proper hill run from work - no backpack or hydration in mostly dark</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="419" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 WIDTH="78"><div> <B><U>WEEK 4</U></B></div> </tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><div> <I>3rd to 9th Sept - </I><B><U>First Tapper week</U></B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="78"><div> 4/9/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>6.32 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP><NOBR><div> Running with the Wife to help her train for the Sydney Bridge Run</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="78"><div> 5/9/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>5 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 22.05</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.25</div> </tD> <tD VALIGN=TOP><NOBR><div> Speed run up 1.5km hill to start - flat out exhausted - <FONT SIZE="2" COLOR="#FF0000" FACE="Calibri" ><B>BUSTED KNEE</B></FONT></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="78"><div> 6/9/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>4.13 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP><NOBR><div> Running with the Wife to help her train for the Sydney Bridge Run</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 36 WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="36" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="36" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="36" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="36" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><div> <B>SERIOUS HEAD INJURY ON 8/9/16 working on my 1977 Mini  right down to the skull. No running full stop!!!!</B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="419" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 WIDTH="78"><div> <B><U>WEEK 5</U></B></div> </tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><div> <I>10th to 16th Sept - </I><B><U>Final Tapper week</U></B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 36 WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="36" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="36" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="36" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="36" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><div> <B>NO PROPER RUNNING due to serious head injury and bad knee. Only got signed off to run just before we flew out to Sydney!!!</B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="78"><div> 13/9/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>5 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 24.26</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.53</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> -Slow run to see if knee recovered</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="419" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 WIDTH="78"><div> <B><U>WEEK 6</U></B></div> </tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="419" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="78"><div> 18/09/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>42.2 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 3.59.45</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.40</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> <B>AUSTRALIA FULL MARATHON</B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 71 WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="71" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="71" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="71" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="71" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><div> <I>Aimed for an initial 3.45 but after failng to recover from Cambodia</I></div> <div> <I>as quickly as I had hoped, I changed it to a 3.55 but then came the head injury!!! All in all being a 4th Marathon and 2nd in 6 weeks, </I></div> <div> <I>as well as a head and knee injury, 3.59.45 was acceptable.</I></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="419" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="419" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 ><NOBR><div> <B><U>RECOVER 1</U></B></div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> <B><U>(WEEK 7)</U></B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="20" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="20" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><div> <B><U>TRAINING / RECOVERY - 7 days minimum</U></B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 36 WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="36" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="36" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="36" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="36" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP><NOBR><div> Got home on the Tuesday and by Wednesday got one of the worst</div> <div> colds / flu I have had in years!!!! No running for a week or so.</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="419" HSPACE="0" VSPACE="0"></tD> </tR> </TABLE></div> <bR> <div> <B><IMG SRC="9fbabc70.jpg" border=0 width="683" height="967" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <div> <B><IMG SRC="a09f4da0.jpg" border=0 width="500" height="730" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <div> <B>----------------</B></div> <bR> <div> <A HREF="https://give.everydayhero.com/nz/andy-s-team-world-vision" TARGET="_top" TITLE="https://give.everydayhero.com/nz/andy-s-"><U><B><U><IMG SRC="9ec59820.png" border=0 width="345" height="130" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></U></B></U></A></div> <bR> <bR> </td> </tr></table></body>