Wednesday, December 29, 2010

Slow hour

After filling my belly with Colombian food and Coke, the last thing I wanted to do was go for a run. But that was the only time available, so I trudged off with a stitch feeling lethargic and generally crap. 2km in 9:04, 5km in 22:28, 10km in 44:40 and 59:38 all up. At least I got out there. Bumped into Ryan Cantwell on Condamine.

Tuesday, December 28, 2010

Steady hour

Not quite. Burnt Bridge Creek Deviation, Shelly Beach,Osbourne Road route but cutting short up Fairlight Street to end. 2km in 8:37, 5km in 20:50, 10kmin 40:45 and 54:52 all up. Felt good today.

Monday, December 27, 2010

Christmas 2010

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Carl session

Jogged to Carl's via Burnt Bridge Creek Deviation (21:42), did a non-plyo session with Carl (notable minor achievement being my first ever full squat on a Dura Disk without touching the ground) then jogged back home the same way (21:53). Pretty tired after yesterday.

Sunday, December 26, 2010

Six Foot training week 1

Inspired into action after talking to Jamie last night, I set off on my first long run in 2 months at lunchtime. Decided on 1:45 going up all the Northern Beaches (so turning after 52.5 minutes). The Long Reef lagoon had broken through to the ocean so even got to practice the Cox's River crossing wading up above my waist. Felt very average for the first 20 minutes then started to feel good. Kept going until the Fire Station at Narrabeen which I reached in 55:16. When I did this run early last year I would be stuffed by Dee Why coming back so it was good to know I've got a bit more base as I still felt good. Having said that, the Griffin St hill is a bugger.

Got back in 1:48:39 so 53:23 for the second half.

Friday, December 24, 2010

Merry Christmas

7.5km Manly route done this Argo on a fabulous day. Lovely views along Manly beach, Young Timmy would have appreciated this run. Felt pretty tired to begin with but soon picked up and was moving well along the beachfront. Made a bit of effort over the final 2km to try and get home in under 29mins but just missed with a 29:04.

Merry Christmas everyone.

Thursday, December 23, 2010

10km tempo

Well I tried to run it as a tempo, but it was very muggy out there today and my legs felt really heavy after a couple of bad night's sleep (3.5 and 5 hours respectively).

The old 10km out-and-back route from work. Got to 5km in 19:28 then picked it up a little coming back up the hills on the return to get home in 38:28.

Wednesday, December 22, 2010

Wednesday MLR

9 of us today - MC, King James, Dicky H, Benny St, RMR, Kroney, Clyde and Simon. The old double loop of Centennial Park route. All up 19km in 1:25:44. Nice easy pace the whole way and felt really good after not killing myself yesterday.

I'll continue on this way for the first quarter of 2011 - keeping the Tuesday session controlled so that I'm not knackered for the rest of the week.

Tuesday, December 21, 2010

HuRTS 5min reps

Beautiful day, quite warm at 24C (Humidity 33%, cloud cover 8%, westerly wind of 31km/h - got a new App for my iPad). Nice crowd today including the return of Young Timmy, MC, Dicky H, Andy, LF Charlie, JF, Chris G, RMR, Todd and the ever improving AAR crew of Ali and Julian.

Intended to run them sensibly and did so with JF, Dicky H and Andy averagin about 3:35's. On rep 7, Dicky was making it his last and picked up the pace running it averaging 3:21 and we continued this pace on the last rep. Want to continue to run them this way - feeling strong at the end. Not quite hot enough for a dip in the harbour post session but won't be long before that starts again.

Monday, December 20, 2010

Very easy Monday

Usual route but very windy so avoided Barangaroo and stuck to Hickson Road. Crowd included MC, Laura, King James,
Andy etc., but then we were joined by Durante and Wildman! The honour! All up 66:16, but at a very nice pace.

Sunday, December 19, 2010

Comeback Day 2

Manly 10.2km today after a day in the sun. Felt great again. 5:59 for the Manly Mile reaching Manly SLSC in 21:38 and 39:38 all up. Doesn't really count but bumped into Hambuglar shortly before the run when in Dan Murphy's, he'd gone long on beer while I'd gone long on wine...

Saturday, December 18, 2010

Training starts here

Christmas parties over, mojo back, need the rigour of a proper regime again. Just the Manly route today but feeling surprisingly good. 29:43 without trying. Left orthotics at work though so ran without them and noticed it.

Thursday, December 16, 2010

HuRTS Progressive tempo

Charlie, considered your advice, but then made a $50 bet with the Tiger giving him a 30s headstart at the State 5000m in February, so decided to do some training.

Small crowd today what with Christmas and all (and MC confusing us all as to what session we were doing). Set out very easily at 4:27 pace with JF, Luke, French Ben, English Andy and Dicky H, picked it up to 4:00's then 3:50's then stretched out a bit with Rich over the final 15 minutes getting back in 44:15. We turned only just past the start of the Hickson Road reps though so it was a very easy first half.

Nice to be back out again though.

Wednesday, December 15, 2010


Been stuffed at work. Knackered at home. Just want to sleep all the time and have lost my running mojo. Haven't done anything since last Thursday. Had a Carl session this morning with more plyometrics work so ran there (4km) but he advised against running on to work afterwards due to the intensity of the session. My legs were wobbling by the end of it so I heeded his advice and got the bus.

Thursday, December 09, 2010

Billy's homework

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Just been reading Billy's homework book for the year and noticed this entry from mid-August!

Runs to work

Wednesday: Ran to work via Carl. Carl wasn't there, did some core work in the Gym and continued on to work. 57:36. Got to work prior to 9am, logged on to Six Foot website to register for the race, couldn't get access, finally got access at 9.15am and it had sold out. So I'm waitlisted. Not happy.

Thursday: Ran to work. Decided to put some effort in and make it a tempo. Did the first km in 4:05 (which includes the first 200m of trying to get the legs to function) but then hit the hill at Balgowlah and my legs were dead. Continued to put some effort in but every hill I hit (and there are a few) my legs were goooone. Perhaps it's a good job I am only waitlisted for Six Foot. 25:44 at Spit Junction and 53:46 all up so not a bad time all things considered.

Good luck to Benny tonight at Zatopek.

Tuesday, December 07, 2010

HuRTS 14 x 3mins

Knackered and run down after another broken night with Claudes so rocked up to the HuRT session in the heat with intentions to take it very easy. Ran with Mike Race for the first few reps and soon realised that running with Mike Race is no longer easy. Fely OK albeit a bit tight in the legs and pushed on a bit chasing Quentin over the final 4 reps. Another big crowd and even MC doesn't recognise half the group these days. It was Quentin followed by French Ben, Mike Race and Enda towards the front though.

Pleased to get through them unscathed, probably at the pace we're supposed to run them at (MC was saying Benny St thinks we do these reps far too quickly). I guess the last 4 were at 3:25 pace with the earlier ones at 3.35 pace.

Monday, December 06, 2010

Easyish Monday

The usual route (no Liners today so all the way down Barangaroo) with a big crowd including MC, Clyde, the Chairman, James V, Brendan K, Luke and French B. Easy to start with then the Chairman picked the pace up on the way back, with only me, Luke and French Ben running with him all the way. 35:00 on the way out and 31:45 on the way back for the 15.8km. Struggled towards the end though - lack of mileage is affecting me. Hot out there. Singlet was dripping wet by the end.

Sunday, December 05, 2010

Not happy Jan

Really busy and stressed at work at the moment and with Claudia not sleeping well at night it's starting to hit me. Came down with the same sinusitis thing I've been having intermitently all year on Thursday. Felt rotten yesterday. Just about better today so crept out for the short Manly route this afternoon after spending 6 hours in the sun marshalling the Queenscliff Nippers Carnival this morning.

Felt crap for first half then gradually better in the second. 31:35 (4:12's).

Thursday, December 02, 2010

HuRTS Gate to Gates

Muggy today, had a bit of a headache and generally lacking any mojo but headed down with Jules mainly just to run with some mates. Tucks was taking it easy so ran with Dicky H on the first two reps and a bit ahead on the others apart from the last where Tucks put some effort in and blew us away. Others there included Andy, Todd, Bill, Clement, Ray, Anna, Luke and French chap Ben. Times went:

2:52, 2:51, 2:47, 2:49, 2:47, 2:46, 2:42

It's 909m so that is averaging 3:04's. Felt pretty comfortable on all but the last, but was still wondering how I ran them 10s faster per rep prior to JPMorgan. Then following Tucks on the final rep I realised how - you have to go full bore from the start and hurt yourself during each rep. But I wasn't up for that today.

We were supposed to do 8 but everyone seemed pretty happy to call it quits at 7. Very Conwayesque behaviour and he wasn't even there.

Wednesday, December 01, 2010

Wednesday slog in the rain

One of those days where it would have been much easier to roll over in bed and forget about it for the day. Instead, put my kit and rucksack on with a gore-tex jacket over the top and ran the 4kms to Carl at Spit Bridge. Did the session with him (no bounding today due to the weather (and my body)) but instead more core strength stuff - he even emailed me with the details:

*Wk 2/4 Race recovery program full ROM PN demand high x10-15 reps
-S (55) single jacks
-S (55) double prone jacks with S chest support (no hold)
-S (55) LB roll out (oblique focus)
-D full squat
-B kneeling R woodchopper x13.6kg

Then followed up with the 10km jog to work feeling very heavy-legged, especially on the hills. Absolutely soaked as it was a downpour. One of those days I used to love in the UK as I knew I'd be training when some of my competitors wouldn't be. Unfortunately my competitors out here seem more hardcore than me.

Put a link up to Carl's website on the left for anyone that is interested. Highly recommended. Got me over my achilles problems and will be my not-so-secret weapon for next year...