Monday, April 30, 2012

Easy Monday

Out at lunch with MC, Laura, Kanser, Dicky H, Indrajeet, the Kilted Scot and a host of others for the usual Monday route. Very easy pace but I still cut short conscious of much the weekend took out of me.

Highlight was seeing Oscar Pistorius at 10km.

14km in 1:05:25 (4:40's).

Good to see my old nemesis Lara Tamsett running a B qualifier of 32:01 in Stanford today. Not many other good performances from the Aussies.

Sunday, April 29, 2012

Long Sunday

Out with Macca at 6am on a beautiful morning for a variation on the Narrabeen route. Felt much better than expected. The kms rolled by chatting to Paul and we lifted the pace in the final 10km sharing the duties.

All up 36.86km in 2:36:04 (4:14's) with the final 10km sub40.

Saturday, April 28, 2012

Novice 10km Cross Country

First up was watching the kids in the 2km (after watching Tucks against the youngsters in the 4km). They went off quicker than our race and then waited patiently for Bec and Billy to emerge from the woods for the final 150m. Had no idea which of them would come out on top given how close they are in training. It turned out to be Billy finishing really well in 39th place (he's got another 2 years in this Under 12's age group) with Bec coming shortly after in 61st. Great run by them both and they were high as kites - bodes well for School XC next week.

I did a warm up of 3km running the course with Richie P, Eoin, Fats, Sam Green, the Twins and Ray. The ground was in perfect condition - nice and bouncy with only 1 mud patch although it was pretty warm at 23C. Quick catch up with Keith B, Kanser, Nick B and Flakey (Striders had a great showing) and we were off.

The usual fast start tussling for position with a bunch of youngsters gapping Keith and I early. I basically worked with Keith for the first 5km taking turns to reel in a few of the kids in front. After catching Mitch Dean at 4km I worked out we were in 4th, 5th and 6th places. Nick Bellemore then came past and started to push the pace a bit so I went with him with Keith seeming to drop off. It stayed like this until the final small loop (8km) when I made an effort to break free. At this stage Sean Williams shouts from the side that we're fighting for 3rd place. Was a bit confused as I could see we were 4th but it turns out that the 3rd place runner was some triathlete called Chris McCormack who pulled out shortly before the end (obviously doesn't have much endurance). Kept on trying to push the pace but could see another shadow had joined Mitch and I. That shadow came past at 9km and it was Tim Cochrane. I was still feeling pretty good with something in the tank so just followed Tim before emerging from the woods and starting to sprint. About 100m later, I realised I'd gone far too early and could hear Tim and Mitch catching up again. Then I hear the 5 kids screaming at me to sprint, so I go again and just give it everything until the finish line. Really chuffed to get 3rd in 33:01. Keith, Tongey and Fats finished shortly after to guarantee Striders the team win so a great day all round.

Team winners.

Friday, April 27, 2012

Friday recovery

12.3km solo in 58:08 (4:44's). Feeling knackered with very tight calves. Not expecting too much tomorrow.

100km for the week.

Thursday, April 26, 2012

HuRTS 10x400m

Surprisingly big crowd for the trip over to Rushcutters with Richie P making a rare appearance. I measured out 410m on the Garmin (knowing it always measures long on an oval) and, despite having heavy legs, threw myself into it. I led most of the first 5 reps with Darian occasionally blasting one out. In the second 5, Scotty, Bartles, Darian, Jason, Richie and Spike each took turns. Tucks was a burglar on the last. Rep times went:

66, 68, 67, 67, 67, 66, 66, 66, 66, 65

Very pleased with that. Suspect it's still a bit short given the times but a great session nonetheless.

Took the elder 2 kids and Maggie on a 10km bike ride up to Seaforth and back yesterday (similar route to my morning run). Very impressed with Mags at 4.5yrs old climbing out of her saddle and managing all the hills. I videoed her on one of them. You can't quite get an impression of the gradient until you look at the elder 2 kids struggling in front. Mags Riding

Read this on The Guardian which made me laugh... Story of the Day

Wednesday, April 25, 2012

Quality Wednesday MLR

Stayed local with Dicky and decided on 20km with 5km on and 5km off. Needed to get the legs going to start so we did the first 3km easy and the final 2km easy. Chose a hilly route up to Seaforth and then to Tania Park and back. Kms went:

4:17, 4:16, 4:20, 3:57 (all uphill), 3:38, 3:42, 3:47, 3:27, 4:20, 4:13, 4:13, 4:08, 4:28, 3:34, 3:32, 3:32, 3:42, 3:32, 4:24, 4:08.

Dicky is good at keeping the easy sections honest when I tend to bludge. All up 20km In 1:19:17 (3:57's).

Plenty of hills as the inconsistent splits show and legs feeling it now. Beautiful cool and crisp morning though. Nice run.

Tuesday, April 24, 2012

HuRTS 45mins tempo

It's a game of two halves. MC still absent so I corralled the masses into the session. Bartles and Scotty went straight to the front with Macca, Ray and Tucks behind me. I stayed with Scotty and Bartles until Farm Cove where they eased ahead and I eased back with the legs feeling fatigued and me wondering why I'm in a rut. Turned at the second set of speed bumps (6.39km) so I'd made good progress but was about 80m behind the front two. Immediately after turning I lifted the pace and felt much better. Concentrated on reeling in Macca and then Ray who was pushing the pace. Felt good pushing the hills back up to the start (covering the final gate to gate in 10:07) and finishing the 12.78km in 44:55 (3:30 pace). Bartles had closed and was just 8s behind but Scotty had bailed around Farm Cove. Bizarre weather. It was really hot before the start, then cooled during the run and then the heavens opened just after we finished. Can't work out this new Blogger format. Not sure the IT people at work will be happy with me downloading Google Chrome onto my PC, but can't seem to work anything without it. And if they've updated a load of stuff, why isn't there an easy button to allow me to embed videos? And why doesn't it show new paragraphs when downloaded?

Monday, April 23, 2012

Allens Linklaters

My new firm name. Just an easy run home tonight in 57:11 (Toyota Garage in 30:17). A couple of great runs in the London Marathon yesterday. First up Big Sam showed his strength in running 2:46:59. I'd predicted a 2:44 and he was on that pace at halfway (low 1:22) but apparently got the old cramps resurfacing between 30 and 40km so had to ease the pace to keep them at bay. Sounds like it's just a question of sorting out his nutrition. He was able to throw caution to the wind in the final 2km and his pace showed it - increasing by 12s per km for this section. BeerMatt had a great run in doing a 2:30:55. Looks like he went out exactly on his target pace running low 1:14 at half way. A very high quality time although I suspect he's a bit disappointed not going sub 2:30. If I could go through my first half in the time he does his second half I'd be happy.

Sunday, April 22, 2012

Sunday meander

Was supposed to be a big weekend of running but hasn't quite turned out that way. Couldn't get out yesterday as I spent too long checking out the camper trailers at the Rosehill Gardens camping and RV supershow.

Today was a very easy 30km in 2:20 with Dickyboy and Tim Peel. The quickest my heart rate got was running into a huge golden orb spider in the 2nd km and squealing like a girl. Saw Pete W and had a chat towards the end but that was about it. Feeling very guilty now.

Good luck to Big Sam and beermatt at 4pm this arvo. I'll be tracking their progress online.

Friday, April 20, 2012

Run in

Big meeting at lunch with a vote to shock the legal world so I ran in. Was knackered and managed a new PW of 62:34. Was sweating heavily and panting up the hills. Not helped by having to carry a heavy rucksack. In fact, it slowed me down so much that got me thinking how much Kenenisa Bekele would have to carry on his back before I could beat him over 10km. I settled on 27kg.

108km for the week.

Thursday, April 19, 2012

HuRTS Hickson Road

Rocked up late and, with only two other stragglers there, we realised everyone must have started already. So set off solo. Reached the end just as everyone was starting their second rep so I gave myself 30 seconds rest then chased them. Caught the tail-enders but then ony had about 1:20 until the third rep started, this time running with the front guys. Strangely the 4th rep was the hardest - probably because the body wasn't used to a full 2min recover. Started lethargically and had to work hard to get into it. Then felt full of running on the final rep.

Times went:


Always the toughest of sessions as it's a real lungbuster. J-Fen was running very well. Others upfront were Scotty, Daniel M, Darian (who I gapped - get it?!), Spike and Smolly (for one rep). But talk of the HuRTS is the growth of the elite women numbers. Lucy Starrat looked like a class act joining in today in her return from injury and had a chat with Adele from NAB afterwards who is looking to run sub40 for 10km. Along with Laura, Anna and Kristen Sukkar, we have the makings of a pretty elite squad.

Wednesday, April 18, 2012

Wednesday MLR

Usual route. Just me, the Kilted Scot, JW and the pissing rain. The boys only did one loop of the park so I was left to run solo in the second half. Came back looking and feeling as though I'd jumped into the harbour. 1:27:16. Slow, but we ran the wide route around Centennial on the concrete path the whole way.

Getting interested in the Sydney10 and while running solo was wondering what time I'd be happy with. Tried to work out my best 10kms and it goes like this:

1. North Head Sep 2011: 32:24
2. State 10km May 2008: 32:37
3. State 10km June 2011: 32:41
4. North Head June 2008: 33:00
5. Gold Coast July 2007: 33:01
6. North Head Sep 2007: 33:08
7. Lane Cove Nov 2007: 33:16
8. Lane Cove April 2008: 33:17
9. Gold Coast July 2010: 33:21
10. North Head March 2009: 33:23

Given both State 10km races I've done have been sub33 that's got to be the aim.

Tuesday, April 17, 2012

HuRTS 14 x 3mins

The cold wet weather has hit Sydney and scared off the fair-weather runners today, with only a hardcore of about 20 showing up. As it was the hardcore, the attrition rate for this tough session was much lower than usual, but the usual culprits still cut short. Our Irish friends chief amongst them.

At the front it was Scotty, J-Fen, Ray, Cut Short Kanser, recent recruit Daniel Mellish, Tucks (taking it easy with Mt Solitary on this weekend) and myself. I felt pretty good today. Don't want to kill these sessions yet but gradually upped the pace to cover the gate to gates in the 3 mins (3:18's) feeling OK. Everyone pushed the last one where I did the gate to gate in 2:43 (2:59 pace). Solid session and another in the bag. Just looking for consistency at the moment.

Great to see Dicky High back out again cruising around Farm Cove before picking up Bartles (that sounds wrong, but he does have form). The latter has a calf issue so is taking it easy.

Went straight out for a massage afterwards with Amanda at JSM and the good news is that my calves are pretty good but my glutes were tight. Probably explains why the achilles has been so good recently.

Monday, April 16, 2012

Monday home

Caught up with Dickyboy again for the run home. Once again, it was less than comfortable as he seemed intent on running a PB while I struggled to hold on and listen to his conversation. 29:00 at the Toyota Garage and 54:22 all up.

The SMH Half has just got more interesting with the development of the England v Ireland showdown (unlimited counters, first 5 home on overall time). Some underhand tactics on the part of Kanser in trying to claim that Robbie Neal is a HuRT Squad member despite having only ever turned up at a couple of sessions 4 years ago. To be fair to him, Robbie did text me a couple of weeks ago asking about the Thursday session and, without him, we could have all 5 Englishmen home before the first Irishman crawls over the line. So I thought it was OK. Lieutenant Timmy was less accommodating. Obviously an Englishman of the old school, looking to dominate his opposition. I think Timmy should be concentrating on getting in the top 5. With Jonny B, Andy H, Big Sam, Dickyboy and Fats in the mix, it won't be easy.

Sunday, April 15, 2012

Back home

7.5km leg stretcher around Manly following drive home and mammoth unpack.

Saturday, April 14, 2012

Yagon no more

29km to end of Yagon Beach and back. Picture perfect day and the tide was out so ran on hard sand. All good. Only issue was negotiating the monster hangover. 2:10:20.

Friday, April 13, 2012

Easy peasy

10km to Yagon and back. Bloody sick of that route. Only once more.. 45mins today.

Maggsy at Sunset at Seal Rocks.

102km for the week.

Thursday, April 12, 2012

Thursday tempo

Same as Tuesday. 35:27 today though, really working hard on the hills. Perfect conditions. Camping is good again. Forgot to mention that Mrs H bumped into Mrs Tucks in Forster Mall yesterday. Small world.

Wednesday, April 11, 2012

Mid week mumbling

15km in 64:10 (4:16's) feeling fine. I reckon this running thing is a piece of piss if you just sit on your ass for the rest of the day.

It's rained pretty solidly for the past 48hours and the temps have dropped to about 15C so I'm pretty much over it. Almost came home early but the forecast is better. The good news is I discovered some showers at the posh end of the campsite that actually serve up hot water. So I took my first in a week.

Times at Lane Cove looked there for the taking and was surprised not to see Jonny B up there until I read his blog. Tough news as he looked as though he was flying in training (perhaps I should start listening to the Tiger and not just placing bets with him). His injury sounds similar to mine at Sydney Half.

Tuesday, April 10, 2012

Tempo time

Did a short warm up along No.1 Beach then 10km tempo to Yagon and back. Tough with the constant rolling hills and blustery conditions. No snakes or dingoes today though, I think they prefer it sunny. 35:48 for the 10km followed by a warm down for 13km all up.

Monday, April 09, 2012

Settling in

I could get used to this camping malarkey. Sit around all day then start drinking at 4pm, in bed by 9pm.

Yesterday was 29km to the end of Yagon beach and back - 5km of fire trail then 19km of soft sand followed by 5km trail. Struggled to run 5min kms on the soft sand - when I got back on the trail again I was running 4:10's for the same effort. Glutes got a great work out though. 2:17 or thereabouts.

Today was 10km in the twilight on the trail to Yagon and back. Convinced I could hear dingoes tracking me in the words so ran most of it quite quick carrying a large stick.

Saturday, April 07, 2012

Snakes alive

Almost stood on one. He snarled at me. Looked bloody dangerous too, short but fat and with big fangs. On my way back some goons were poking a stick at it.

56mins. Felt crap to start with but ace at the end.

Friday, April 06, 2012


Beautiful morning - cool, clear and still and just enough time to squeeze a quick run in before setting off to Seal Rocks. Did the Manly 7.5km route. Stomach still a bit dodgy but felt a bit of energy returned today. Pushed the Manly mile hard to add just a bit of quality. Did that in 5:08 feeling lightheaded at the end. Finished in 30:45.

92km for the week.

Thursday, April 05, 2012

What the feck

Tried to run to work as a tempo. Stomach started feeling dodgy again at 2km. Could barely run 4:10's without feeling massively lethargic so pulled the pin and caught a taxi. Claudia is sick and I think I must have some low level bug. Holiday tomorrow so plenty of chance to recuperate.

Wednesday, April 04, 2012

Kipchoge and Dibaba

Two of my favourite distance runners.

Kipchoge (Eliud) because he has stood the test of time. He rose to fame in the greatest showdown in any Olympic 5000m final where Bekele was facing El Guerrouj. Kipchoge was barely mentioned amid the fanfare of the duel between the 1500m and 10,000m Gold medallists, despite being the reigning World Champion at the distance at the time (aged 18!). He came very close to upsetting them both. Unlike a lot of Kenyans though, whose star shines brightly but briefly, he's withstood the test of time and went on to win silver in the World Champs in 2007 and silver again at the Beijing Olympics.

Dibaba at her best is just a class above all the opposition, has a devastating kick and a great ass.

Both are coming back into form and ran the Carlsbad 5000m at the weekend, Kipchoge coming third and Dibaba winning. Looks like they are timing their run into the Olympics well again.

Today was the usual Wednesday route with Big Sam, JW, Marty, Mr Ace and another new chap. Felt knackered to start with, really struggled up Ocean Street, felt marginally better around Centennial but had the gut issue again. Pleased to crawl back home. It was pretty warm out there and others felt similar. I know I'm tired though as the stride length was very short with increased cadence. I was taking 2 strides for every one of Big Sam's bounds. All up about 1:24 so it wasn't too slow.

Tuesday, April 03, 2012

HuRTS 45min tempo

Big crowd which I had to corral again with MC still absent but a bith thinner upfront. I'd planned on not pushing early on and J-Fen had the same idea so we ran together. Tucks ran with us wondering why noone was pushing the pace before he drifted off around Circular Quay. We were doing about 3:40-3:42's going out and I don't think I could have gone any faster. Breathing was fine but the legs were just dead. Then when we turned at 22.5mins (6.1km) I kicked into action a bit and J-Fen and I ran back together at a better pace finishing in 44:29. I almost pulled the pin at CQ on the return with a dodgy gut. Safe to say there was no risk of me not holding my core while running up the hills at the end.

All up 12.2km at an average of 3:38's. Very warm again today but I'm generally just tired. The holidays can't come soon enough.

Good to see Timmy and Enda back and the Fairlight crew going strong.

Monday, April 02, 2012

Shock! Company to run home with!

Caught up with Dickyboy to run home with someone for the first time in 9 years of running back to the Northern Beaches. Added about 20s at the start of the run meeting Dicky at Customs House and then set off on the usual route. The pace picked up all the way, probably going a bit quicker than I should have - 30:40 at the Toyota Garage and 56:25 all up. Felt pretty good though. Won't kill myself tomorrow trying to freshen up a bit.

Sunday, April 01, 2012

There's truth in the old sayings

I've been rolling through the 32km Sunday runs quite easily recently. But they say that 32km is only the half way mark in a marathon and anything over 32km is a struggle. That was proved this morning. Caught up with Sam at 6am and we did the 36km Narrabeen circuit, without gels again (taking a leaf out of Fats' book).

The first 20km felt great - a beautiful cool morning, chatting away. Sam pushed on a bit after the water stop at Narrabeen SLSC as usual but still felt fine until Cromer golf course. From then the pace got consciously quicker trying to run Sub4 min kms. Felt OK until Dee Why but then the Griffin Street hill punished me a bit and I just tried to drag myself home from there. By now it was 8am (9am in real money due to the clocks going back) and pretty warm in the high 20's. All up 35.8km in 2:31:24 (4:13's).

Sam's looking good for the London Marathon. Every time I'd thought I'd finally broken him he'd pop up in front again pushing the pace. I'm predicting a 2:44.

Finally, congrats to the Tiger last night in running 1:59:08 (still not quite good enough to save himself from owing me $200) and Macca running a great PB of 33:31 in the 10,000m knocking 30 odd seconds off his old mark.