Sat/Sun - Off - Developed a red painful area that, give it 5 more minutes of running, would have blistered up. On the Left foot, in the middle of the arch.
Monday - 30min of in/outs of the surf, instead of swimming out, i would run and do about 5min of deep water running, turn, catch a wave and run out and up to the dunes. Great workout - could get used to 1hr of this easy
Tue - 7km run - 26min - then tempo runs for 40min. Very muggy morning - hard to breath, very wet
Total weekly, 1hr 40min
Wednesday
Things are progressing nicely with the innersoles. Purchased a full length pair today, to try out instead of the 3/4 length pair being used. Seems to be more absorption capabilities and decent (but not too much) arch and heel support. I used them in a pair of average Nike shoes (supposed to be good nikes, but seem average for proper running) and the entire shoe dynamic has changed (for the better). I mainly used them so far on grass, so will be interesting to test them out on the Road later on.
Training - Running circuit - including abs, chin ups, dips and squat jumps.
Total time - 1hr
Weekly total 2hrs 40min
Thursday
Planned 1hr beach workout
Sand run (400m or so) then deep water running for 5min
Sea Lice were attacking really bad today - felt like jellyfishā¦ After 25min some chaffing started happening so only managed 30min.
Foamrolled thighs afterwards - pretty sore but recovered pretty quickly
Very early sleep, just after 7pmā¦
Friday - A solid 9 -10hrs sleep 
A slight foot massage before morning training (feet felt the effects of the beach running)
New inserts felt fantastic today, esp on the footpaths and roads. The heel is also supported so sharper corners feel very secure now.
Training - 50min of running circuit with the odd 20E20F20E thrown in.
Planning on doing a solid day of foamrolling and feet massage today. (inbetween clients, so a bit here and there during the day)
That slight arch blister is nearly gone.
Total weekly time - 4hrs
I like to read your training journal. Can you tell me more about foamrolling protocol, like when, how much.
Uncle google only tells you how
Cheers
Uncle google tells you Half how to do it. I find they go Way too fast and hence cause Bruising of the muscle
For me and my clients, as an example, Thighs, they could take 5-10-15min to roll one way, from hips to knees. Not like the youtube clips of 5-10sec.
If the muscle hurts, DONāT move, just wait. Wait till the pain leaves. Sometimes, as the muscle relaxes, the foam rolls naturally, thus you just sit and let gravity do the rolling.
Also - we always stretch After foamrolling (and massage) I find the stretching teaches the muscle what itās supposed to be like, in terms of length. after all, itās been used to being cramped up and knotted for who knows how long for some people? I also find it prevents Soreness to a big degree either hrs or days later. If itās been really bad and painful, ICE afterwards.
When - largely dependsā¦ vague hey Sometimes i turn around after setting out for a run, and head home to roll, as iām way too tight. Iāll spend 5min or 30min of rolling, then when i go out, iām ready to run. But if thatās the case, iāll keep the run easier if i had to do 30min of foam. 5min donāt matter so much.
Otherwise - Iāll roll a few hrs after training (if i train in the mornings) or iāll roll in the mornings and run in the afternoons. Ideal is a good rolling day on same day After harder workout with the next day easier (tempo or such). Sometimes you just got to do what you got to do.
How much time - Sometimes 5min just to loosen up for a workout - sometimes 30min if pretty tight - every now and then, 1hr to really fix up whole body issues.
I also find, itās best to foamroll the knotts out, then go for a massage. Works very nicely.
Hope it helps
Hi,
Thank you for that
I thought single roll should be longer than i normally see but i didnt imagine it would take that long. What kind of foamrollers dio you use? I think i cant really hit glutes and hamstrings enough. i use this foamroller 
Ive seen people using baseball balls and simular. What do you think of that? I tried it with tennis ball but didnt like it.
Its funny how foam roller is becoming popular here. A group of sprinters at a track where I train just came up with some 5~10 foamrolles and other self-masage ādevicesā, using the before in between and after training every day
Iggy
A member but rarely post, yeah there are certainly some entrenched opinions.
Thanks for the foam roll info and while the way I do it is more the ātraditionalā fast way (15 rolls each area) the benefits are still good. Stretching afterwards is a must!
Just wondering have you dropped any weight with the extra mileage?
MadIggy, i use them rollers, but many others also I have one that is much harder, i love it also a ball the same material as the blue rollers and 10inch dia For hammies and calfs i like to use a dumbbell as it really gets into the muscle
Sharmer, since starting this plan in mid Nov, i have added 2kg none of it fat This is due to also training the carb depletion during the long runs and the body adapting by storing more glucose (and hence water) A cyclist mate who does 4-5hr bike rides has gained 3kg and his body weight has been the same for the last 10yrs
Sat n Sun. Had sat off and planned a 30km run to a beach on Sun arvo As i was getting ready a big storm (lightning and hail) was brewing and destroyed my plans, when it rains hard enough here, the footpaths also flood over, leaving nowhere to run.
Monday
Just over 16km in 1hr 4min.
There was a path towards the end that was blocked off due to the rains from Sunday , tis a shame as i wanted to compaire the same course as last. I think i was on target fot around 8-10 min faster.
Lost a total of 2kg, or 4.4lbs in that 1hr run. The last 20min was all in the sun with no shade, was pretty nasty.
Did some back/shoulder foamrolling that afternoon, itās been too long since i last did that, was rather ugly.
Tuesday
10km early run. 40min, didnt feel too flash, wore some compression pants to avoid chaffing but they felt restrictive around the hip flexors and hip height felt lower?
Right after, 50min of running circuits
Again, very muggy and lost a couple kg even with drinks during.
Feet are a bit sore around the edges of the heels (will massage) and right foot 2nd toe nail is killingā¦ it was bad this time last year too, lost the nail then.
Wednesday
Much cooler day, in fact, barely got a sweat going!
45min of running circuits, though ran on a stick hidden in the long grass, and lucky my lower legs were loose, or i might have damaged my ankle.
Just an easy one today, see what i can do Thurs, esp if it remains cooler
Total weekly, 3hrs 15min
Thurs
No time to train, but managed a 1hr foamroll session. Felt so much better afterwards.
Friday
Pouring rain at 4:30-5:30 this morning so missed out my early run before our workout
50Min runing circuit, much cooler weather, or less humid the last 3days, so much nicer.
Foamroll during the day to help maintain the gain i got from Thurs session.
Feet feel like they are getting used to the innersoles rather nicely now.
Sat-Mon, Sick.
Wanted to do a light run Mon arvo, but it was sweltering hot. Just when i thought summer was nearly done and it was cooling offā¦ Next year im doing intervals at summer time
As of the last month, iām sleeping a lot more also. finding it hard to wake up, even with zma before bed. Same bed time at night, but been turning off the alarm n back to sleep for at times, 3 more hrs!
Tue, still a touch sick.
Very hot night, slept with aircon on all night.
50min of tempo runs with exercises after every two.
Decent pace wise, heart rate low, but crazy hard to breath (humidity) the other guys seemed to be hurting more than me, so thats ok :
Took body fat levels the other day, using calipers, over 7 sites, total reading down to 38mm, when i started this program, 42mm, so body fat has dropped.
Have only been awake 3.5hrs today, and already sleepyā¦ need to resume my day time naps
Do you record your resting heart rate and BP. Should show how you are coping.
Thanks Sady, I have done so in the past, well the heart rate anyway. I havnt tried the blood pressure 1st thing, but a little Tell is if after laying diwn and then standing up, if you get a bit dizzy, then your pressure is a bit low. It seems ok, iāll keep track, if i rememberā¦ .Wed, still sick, more so in the morning. Afternoon, turned up to training 1hr early, and planned on doing a solid 1hr of tempo, followed by 1hr of running circuits. Three kids, oldest sick with ear infection from swimming was going to stay in car and rest and look after 2yr old who was sleeping. 2yr old got woken as we arrived, he was pissed offā¦ so 50min later of settling him down i could then get back to trainingā¦ ahrrr.
So ended up doing 50min of tempo, (including warm ups) 20*200ās in 35sec with 35sec rec. Heart rate around 140-150 so nice and aerobic. Had about 2min rest after 10.
wore racing flats with innersoles, much more comphy. But serious lack of grip on the grass.
Heat wasnt too bad, by the last say 3, the humidity started to trap body heat a lot and make things ugly a touch.
Oh, might need to organise a few races leading into the marathon. In 2months there is a 10km run as part of a Triathlon with some prize $$, so another 10km and half marathon would be good.
Thurs, Made up a exercise challenge for my general exercise clients. 30min in duration.
each exercise can only be performed for a max of 60sec. Each exercise is awarded points based on how hard the exercise is. Pretty much whipped me doing it (lack of doing weights and any La+)
Performed pretty good otherwise, managed to beat a bodybuilding client 123 points to 115
Fri, massive raining event, so indoors on spin bike and Dreadmill : How i lothe running indoorsā¦ managed 30min
Sat, full leg massage, pretty sore from Thurs still. Hasnt stopped raining for about 3days here, depressing. Goal for Sun morning is a solid 25-28km run, with a nice 1km long hill in the middle, very steep (looking forward to it)
coughcrossfit cough 
So you gonna share?
Man itās been a shite summerā¦
crossfit try to copy me
A tonn of my clients only want to train indoors, get fit, lose weight, tone up etc, so i have to get creative with their weights
Most of the time its more like say an indoor tempo workout
60 sec time limit
Push ups 44
chin ups 10
knee taps56
burpees 24
bench press (80% of body weight) 17
get ups 15
dumbbell swings (20kg) 22
squat press with 10kg dumbbells 12
pull ups (like an upside down push up) 30
squat medabal slams 23
treadmill 270m (takes 30sec to get to speed)
spin bike on level 4 860m
cable standing press, 9 plates 12
End
exercise 1 point for every rep
push up 1 4
chin up 1