Monday, May 31, 2010

HuRTS Monday

The usual (new) route via Barangaroo. Big crowd today with the inter-squad rivalries to the fore: LF Charlie and Nick F; MC and anyone who runs. Kanser joined in just before the Opera House, claiming to have missed the Striders Dinner on Friday due to illness.

Nice and easy pace the whole way, picking up a little towards the end. 15.7km in 1:08:24 (4:21's).

Sunday, May 30, 2010

Going Long, Feeling Strong

Before I got flu in early April I was struggling with all my long runs. I'd reach 20km and fall apart and struggle to average under 4:35's. For the past 3 weeks since coming back from flu, it's been the complete opposite. Stride feels pretty short but the leg cadence just seems so much easier. A large part of it may be not running them after one of Sean's sessions on the Saturday which leaves the legs feeling dead.

Today was the Burnt Bridge Creek deviation, Queenscliff, North Head route but coming back down via Shelley and one lap of the 2.5km route finishing up at the Mola's for a few drinks this arvo. Felt pretty average in the first km (2 day hangover) but then just rolled out the kms with the average time coming down all the time. Ended up running 26.47km in 1:49:33 (4:08's). Splits went as follows:

4:36, 4:29, 4:13, 4:12, 4:17, 4:13, 4:10, 4:15, 4:06, 4:28 (hill at Shelley), 4:21 (hill up to North Head), 4:21, 4:04, 3:59, 4:08, 3:59, 3:56, 4:06, 4:07, 4:09, 4:03, 3:56, 3:57, 3:59, 3:53, 3:48, 3:55.

Real confidence booster before next week's 10km at North Head (where everyone looks to be turning up for). Like to feel strong on the long run.

Bumped into Hamburglar at 2km and Eoin Reville at 20km. Good to get a shout.

Saturday, May 29, 2010

More easy stuff

Dicky H, Mona, Richard P, Timmy L and yours truly. Timmy and I look like extras from the Twilight movies.

Just the Manly route again today but doing anything after the wall of booze during and after last night's Striders dinner was a bonus. Not sure Wildman will remember his $50 bet on a head to head at North Head next week. Dicky H and I did our usual burn bright to start with and fade quickly on the pool table.

Friday, May 28, 2010

Squeezing it in

Got a boozy lunch on and Striders dinner tonight (tomorrow may be a struggle) so headed out early on the Manly route. Toiled to get the legs moving to start with but then was running 4:00 pace from Manly Wharf onwards. 31:10 all up (4:15 pace). How did I ever run 26 over this course?

Thursday, May 27, 2010

Nice stuff

Missed lunchtime due to work commitments so ran home instead. Felt strong after yesterday's rest but it wasn't as quick as I thought it would have been. 29:45 at Toyota Garage and 55:02 all up. 7:10 for the final 2km.

Tuesday, May 25, 2010

HuRTS 5min reps

8 of them off 90s rest. Cold and wet so a lower than usual crowd of MC, Fast Charlie, Dicky H, Jonathan, Timmy C (about to head off to Comrades), Dom, Derek, Brendan, Nick Fairfax (LF Charlie should be getting worried), Fats and others. I ran them all trying to hold on to Richard H and Charlie just ahead of Fats and Jonathan. Distances (and average pace) were as follows:

1.39km (3:36)
1.43km (3:30)
1.45km (3:28)
1.46km (3:26)
1.47km (3:25)
1.47km (3:25)
1.49km (3:22)
1.53km (3:17)

Last one was flat out over the final 300m after Richard came past. Nice to get them progressively quicker (particularly after the last couple of days) and just to be trying to get comfortable at running at that sort of pace again, which is what this session is all about.

Monday, May 24, 2010

Feeling stronger

Headed out for a solo 10km at lunch mainly around the Botanical Gardens in 43:00 (4:20's) then joined the rest of the squad (MC, Enda, Rob, LF Charlie, Springer, Kanser, Indrajeet, Andy, Nick Fairfax, new chap Russell and a few others) for the usual Monday route but via Barangaroo instead which lengthened it a bit. That was 15.71km in 1:07:12 (4:16's). The pace picked up the whole way and people started peeling off throughout such that only MC, Russell and myself did the whole thing. Last km in 3:47 with a couple around the 4:05 mark coming up the hills. MC is looking strong at the moment.

So all up 25.71km in 1:50:12 (4:17's). Easily the quickest long run I've done since coming back from injury and it felt great.

Sunday, May 23, 2010

Manly 10km Fun Run

Showed up not expecting much but the organisation was pretty good. We had timing chips and somewhere to drop your stuff. Well marshalled and a nice big blue inflatable finish line so that you felt a bit special at the end. 800 were registered for the 10km and 300 for the 5km. We were all setting off together so that was over a 1000 thundering down the esplanade towards the thin path around to Shelley Beach. Having said that, I think the weather kept quite a few away. The pollies were there - saw Tony Abbott and had a quick chat with Mike Baird. Then caught up with Pete W for a jog and had a quick chat with Jasper, Dickyboy and Jenny Whickham on the start line.

Set off at the front to avoid the melee. Went through the first 2 km's in 3:30's feeling comfortable. By the time we hit the hill at Shelley there was 4 of us up front - me, Dickyboy, Lee from the Manly Running shop and another chap who peeled off a few hundred metres later as he was only doing the 5km. Climbing up through St Patricks was a bugger. It was bloody steep and very slippery after all the rain. By the time we hit Darley Road Richard had dropped off so that it was only me and Lee. It stayed this way until the turn off through St Patricks on the way back, I kept on trying to put in surges to drop Lee but he kept on hanging on. I then missed the gate on the turn off back into St Patricks and lost 20 yards on Lee. He was also braver coming back down the steep grassy hills. So I just cruised home for 2nd knowing he was too far ahead with 1.5km to go to catch in a sprint.

Bit annoyed not to win it. It never felt too quick, more like a really hard training run. The time was 35:44 which wasn't too bad given the hills and conditions. But it certainly wasn't 10.2km as advertised. Richard came in for 3rd. Had our photos taken so you never know, we may even make the Manly Daily. Doesn't get any better than that!

Saturday, May 22, 2010

Scouting the course

Decided to run the 10km Manly Fun Run tomorrow morning so ran to Queenscliff then along to South Steyne to see whether they'd set up the course. Nothing. It will be a shambles (unless the rain continues and few show up) but I'll give it a go in any case as my local. Very easy run of 5.3km in just under 25mins - managed to hit the rain showers full on. I've no idea how I'll go tomorrow - I'm guessing mid 35 pace. DickyBoy is likely to run so I'll probably just try and stick with him.

Friday, May 21, 2010

Hangover city

Run home. Felt great after getting rid of an aching stitch which I felt was due to my liver being pickled. Probably around 57:30 ish. Have taken to not timing my runs and just enjoying it.

Thursday, May 20, 2010

Aussie Tom

Easy run home last night (untimed but I guess about 57:30). Became an Australian citizen this morning. Nice lunch at South Curlie then a gentle run to work (I'm guessing 60mins+).

Monday, May 17, 2010

Monday meandering

Arrived a bit late with LF Charlie coming soon after so we headed off together for the usual Monday route. Charlie seemed keen on keeping the pace honest but I was feeling pretty good again so it was comfortable. Eventually bumped into MC, Clyde and Kanser along Hickson Road so turned around and ran back with them. 13.58km in 58:15 (4:17's).

Sunday, May 16, 2010

More confident

Yesterday was an easy 7.5km untimed around the Manly route. Today was 20.52km (Burnt Bridge deviation, Queenscliff, Shelly, North Head (inc. track), Ashburner and Pac Parade) in 1:26:57 (4:14's) feeling fantastic. Went out easy but gradually picked up the pace the whole way. Felt guilty not running the SMH Half this morning but until yesterday I'd still been feeling crook.

Friday, May 14, 2010

Perfect for running

Wednesday was a rest as I got too busy. Thursday I had a day of work as I was playing in the Manly West Golf Comp so did my Manly 7.5km route in the morning in 29:50. Felt comfortable to start with but started getting fatigued and the chest was tightening towards Queenscliff. Today headed out with MC, Clyde, Derek and a couple of Dominoes for 14km around Cremorne Point. Very easy and feeling much better. About 66mins.

Tuesday, May 11, 2010

Back again

Very easy 8km run at 4:30 pace. Beautiful day. Ran into Hamburglar 3 times and crossed paths with the HuRT Squad. Chest still tight but feeling much better.

Friday, May 07, 2010

Farewell Serg

Caught up with Serg, CT, Knoxy and others to farewell the Portuguese fella. Had continued on since a client lunch so was worse for wear. Told Knoxy he was too good to give up running and tried to entice him back to competition by betting him $100 I'd beat him at the Blackmores Half. He appeared to look on me with pity...

Thursday, May 06, 2010

More time out

Saw a doc. Have chest infection. On Aunty Botics for a week and no running.

Tuesday, May 04, 2010

HuRTS 45mins Fartlek

Still very sore in the legs (although achilles still great after increasing the weight recently for the eccentric loading) but slightly better than yesterday so headed out to what is usually my favourite session feeling pretty confident. Massive crowd today, perhaps the biggest ever, including Wildman and Durante, the Chairman, Fast Charlie, JB, Dicky High, some fast Triathlete dude, MC, Fats, LF Charlie, Dom, Todd, Indrajeet and a whole host of others. I set off at the front feeling pretty comfortable until about 5mins in when suddenly I felt pretty average. Held on to the front group of Dicky H, JB, Triathlete dude, the Chairman and Fast Charlie until the Opera House (averaging 3:37's so no quicker than when I did this a month ago) when the wheels started to fall off big time. Fats came past at the OPT and tried to stay with him but he started to gap me on Hickson Road.

Turned on 22.5mins at exactly 6km (3:45's) with Fats a little in front and MC and Todd about 50m behind. That gap between me and MC remained exactly the same all the way back. Was swamped by the front group by the OPT and it was just a question of dragging myself back. Wanted to drop out but refused to do so, telling myself the pain and ignominy would serve me well. Finished up with 11.72km (i.e. more than 700m less than last time) averaging 3:51's. Then proceeded to cough up a lung.

Need a rest. Pointless flogging myself (97kms in the past week) with the lingering effects of the flu - I think I'm only prolonging it. I'd wanted to try and get some good fitness back before SMH Half but I'd rather just run healthy again. Just counting my blessings that I'm still injury free.

Off to see JLP tonight. Given how stiff my legs are, it's going to be hell.

Monday, May 03, 2010

Easy recovery

Had a great night's sleep last night and felt much better today but the legs were still very stiff, particularly the thighs, calves and behind the left knee. Decided to go for an easy 6km at lunch. Caught up with the King, Brendan, Rob Deek and a couple of others then bumped into the Judge and Kanser who both joined in for part of the way. Was feeling much looser after 2km so continued on for 11km. Good to get out and feeling much better now. Averaged around 4:30 per/km.

Sunday, May 02, 2010

Long in Centennial

Caught up with Timmy at 6.15am then Durante and Kanser at 7am, with Damo Tancred joining us a little later. I was really sore and tired after yesterday's session. Thighs felt like I'd just run the 6ft Track. Not surprising to be still tired after the session last night but I'm sure the lingering effects of the flu are playing a part too. However, that is feeling a bit better every day. Just plodded through the kms. Nearly got dropped on one of the runs up the Woolhara hill. Ended up running 25kms in 1:56 - about 4:39 per km.

Good to be out with the boys again and see them running injury free.

Saturday, May 01, 2010

Not the NSW State 10km

Some great results from the State 10km. Keith ran a blinder to knock off another of my pb's - 32:32. Amazing for someone turning 55 next week. Vlad and Chadi went under 32 for the first time running 31:40's. Thamal ran 32:22 and even Cameron Arnold ran 33:10. Interesting that Binfield ran 33:28. I reckon he would have been quicker but for Ironman a few weeks ago. Timmy did me proud by beating MC by 15s and earning me $50.

Felt better this afternoon so ran a 15km steadyish tempo on the newly paved 2.5km route along Kenneth and Balgowlah Rds (6 laps). First 4 laps felt comfortable then had to put some effort in to maintain the pace. Intention was to keep all the kms under 4:00 which I only just achieved:

3:54, 3:57, 3:55, 3:52, 3:54, 3:49, 3:58, 3:57, 3:57, 3:54, 3:55, 3:55, 3:53, 3:59, 3:51

15:03km in 58:53.