Monday, August 16, 2010
Getting back
Saturday, August 14, 2010
Fitting it in
Watched the London Diamond League this afternoon. Highlight was Dibaba in the 5000m - she's had a quiet season but still showed everyone her devastating speed (58s last lap) to win in 14:36. Will be interesting to see how Gregson goes in the Mile tonight.
Wednesday, August 11, 2010
Wednesday MLR
Then had a Tiger massage where two new bets were laid (after paying him $50 for my Timmy bet at North Head):
1. $50 on Tiger not beating Jonathan Bleasel at North Head in September (if anyone knows who Jonathan is, please tell him to keep up the training - we think he's the young red-headed chap who has looked pretty handy at Striders races this year).
2. $50 head to head me versus the Tiger at the Blackmores Half Marathon but comparative to our Half PBs (1:15:54 for him and 1:12:21 for me). Whoever beats theirs by the most wins the cash (or who gets closest if neither does).
This is basically how the hour of my massage is spent - coming up with increasingly elaborate but close-run bets...
Results of City to Surf here. Pleased to finish in front of Nick Bennett (reversing our positions at Short Course X-Country) but slightly disappointed to get close to CT without getting a win.
Sunday, August 08, 2010
City to Surf - go Benny!
Rushed to the start throwing my bag in at the last minute and bumping into Dicky H in the process. Went and did a warm up with him bumping into Tucks, CT and Fats. Was late to the start line and we all got squeezed back needlessly behind some token white line. Loads of people I recognised around including Matty P, Richard P, Phil W etc. Suddenly we were off and the mad sprint down William St occurred. Found plenty of space on the left and all was good. Saw JB up ahead which was as close as I got to him all race. Was breathless by the tunnel as usual but started picking up places going up to Edgecliff then again through Double Bay. I was running with Keith and Lara Tamsett (lead female) at this stage with the motorbike filming Lara getting in the way a bit. Got my first split at 5km of 16:25 - 20s down on 2 years ago but I was still feeling fine so wasn't too fussed. However, Keith and Lara and a group of 3 others started to gap me going around Rose Bay - I just didn't seem to have the speed on the flat.
Started climbing Heartbreak Hill and suddenly they were all coming back to me - everyone seemed to be running it really slowly. Keith suddenly stepped off the road just as I caught him but just concentrated on catching Lara which I did at Kincoppal (as the hoardes of girls cheered her on). But again on the flat at the top of Heartbreak she started to gap me. From here on I was pretty much on my own. I was staring down the back on one chap who finished one place in front of me to avoid losing too much time but I think my "splits" reflected the fact that I had no-one to run with here. I reached 10km in 34:05 (so my 5km to 10km split was quicker than 2 years ago) but ended up with 47:10.
I had 4 aims before the race, top 50, sub 47, beat JB and Keith. I reckon I was 43rd (will find out Tuesday) so 2 out of 4 ain't bad. Bit disappointed with the time though.
It's a bloody tough race. It encompasses everything - really quick start and first 5km, big long hills and short sharp ones, big fast sweeping downhills and a fast finish. Need to get some more races in me and some more tempo runs. But Pub 2 Pub in 2 weeks, North Head 2 weeks later and Sydney Half 2 weeks after that should see me well by the end of September. Good to catch up with everyone in the tent afterwards. Tucks ran well (48:40) off 40km a week, Timmy will probably be disappointed with 51:00 and Kanser held up with a 53.
Saturday, August 07, 2010
Pre-race Nerves
Friday, August 06, 2010
Very easy run to work
Thursday, August 05, 2010
HuRTS Hickson Road
Just cruised through each rep in 3:30 pace (i.e. 4:04 - 4:08) with a 30 second burst mid-way through ran fast. JF was out front on each rep (Mad Man Moyle with him for the first 3) and asked to be paced through the last one so ran that one in 3:38 (3:05 pace) - Ray joining in half way through as he likes to. They all felt really comfortable.
Massage with Bianca last night (that sounds dodgy, it isn't!) and I'm feeling great at the moment but am a bit worried because I don't normally feel like this before I run well. Normally before a good race I feel lethargic and fearing the worst.
A few random predictions from me for what it's worth:
Benny St: 40:39
Thamal: 45:28
JB: 46:12
Truscott: 46:13
Bateman: 46:28
Andy: 48:30
Tucks: 48:59
Dicky H: 49:10
Young Timmy: 50:01
Flakey: 54:30
Wednesday, August 04, 2010
Easyish run to work
26:45 at Spit Junction and 55:54 all up.
Tuesday, August 03, 2010
HuRTS 5min reps
Bit of a concern about our "Chalet" for post City to Surf based on this photo after last night's storms...
Plan for this week is to taper by reducing the volume but no so much the intensity. So showed up today planning to run 4 at normal pace and 4 easily (the session is 8 x 5min reps off 90s rest). Set off with Charlie and JF just behind feeling great although it was pretty blustery out there. Finished the first rep beyond where I have done recently averaging about 3:18 per km. Was feeling great and breathing easily. This continued for the next 3 reps then ran the last 4 with the two Mikes (including the last 2 with young Timmy) at about 3:42 pace.
Big confidence booster as it felt easy today. Bit of a worry about Kanser who disappeared off complaining about his hip.
Interesting email from the City to Surf organisers this evening telling the Seeded Runners who all the other seeded runners are. Guess it allows you to size up your opposition. If I can just beat one other person on the list (other than Andrew Lloyd) I'll be happy.
Bateman Keith, Warren Mark, Criniti David, Whitmore Luke, Lynch Barry, Farrugia Anthony, Highnam Tom, Elliott Jackson, Lloyd Andrew, Tuckey Andrew, Antonelli Jason, Meagher John, Kelly Steve, McFarlane Andrew, Shatrov Vlad, Nankervis Shane, Saunders Philo, Cox Matthew, St Lawrence Ben, Hunt Jeffrey, Williams Hugh, Johnson Michael, Dent Martin, Grattan Luke, Neill Robbie, O'brien Earl, Crasti Thomas, Ireland David, Symons Kale, Haber Anthony, Robertson Kevin, White Brad, Cochrane Tim, Low Charlie, Gultekin Riza, Cavanagh Stephen, Whiteley Robin, Didyk Adam, Craigie Alan, Keem Barry, Moseley Saxon, Clark Daniel, Moneghetti Steve, Taylor Luke, Morrison Tim, Welsh Richard, Page Grant, Hurt Simon, Mwangi Josphat, Serem Isaac, Hobbs Aidan, Cooray Thamal, Verwey Dane, Abercromby Mark, Webster Matt, Shelley Michael, Kay Richard, Summers Harry.
Good to see Rob Dog entered.
Monday, August 02, 2010
Very easy Monday
Sunday, August 01, 2010
Feeling better
Saturday, July 31, 2010
Hang my head in shame
Thursday, July 29, 2010
HuRTS 4 x 2km
So rocked up (late) to join MC, Tucks, Dom, Timmy C, Milli Vanilli, Ray, LF Charlie, RMR and others for the tough 4 x 2km session. We split into two groups and our group took the 2 minute rest off Dom's finishing time so I was getting about 2:30 rest. Reps went as follows:
6:25
6:21
6:25
6:20
So another good consistent session in the end - I think we must have had a favourable wind on the return reps. Had Tucks just behind on rep one, Ray pushed reps 2 and 3 and gave the others a start on rep 4 to give me something to chase. That makes it a hell of a lot easier than running at the front by yourself - the 4th rep felt best. Dom was running well so will be interesting to see what he does at C2S.
Pleased to have run those times on tired legs. Need to be careful though as the last time I ran this session tired (then went out for drinks) I caught the flu and was out for 4 weeks. I've got an End of Financial Year drinks function this evening...
Wednesday, July 28, 2010
Wednesday MLR
Had a Tiger massage this afternoon and have put some money on young Timmy to show him a clean pair of heels at Lane Cove on Saturday. Gary then tried to bet me I wouldn't beat Keith at C2S, but I was far too sensible to take that one. Young Keith just has too much form at the moment.
Tuesday, July 27, 2010
HuRTS Progressive tempo
We took it pretty easy on the way out - chatting with JF with Tucks, JB, Andy, Dicky H and quite a few others also running with us. Turned on 23.5mins having reached 6.05km (3:53 pace). JB immediately upped the pace (it's difficult not to when there's a big crowd in front) with just Tucks going with us. We seemed to be going very quickly - once again I was struggling to hold on going around Circular Quay (where Tucks must also have dropped a bit). However, travelling around Farm Cove JB seemed to ease off a bit so I took my turn in front. Pushed the hills on the way back with JB dropping off somewhere on the hill up to the ABC Pool. Finished in 43:36. Very quick for the second half - 6.05km in 20:06 (3:19 pace) which includes all the uphills. 9:50 for the final gate to gate. All up 12.1km at 3:36 pace. Felt strong in the legs but the pace was tough. Ideally would like to do a 400s session on Thursday rather than the planned 4 x 2km - just to get used to some quicker pace running.
Good to see Tucks getting back to form despite still only running low kms. Also just noticed that Muz posted a late comment last week - good to hear from you mate. Looking forward to hearing about plans for your return home...
Monday, July 26, 2010
Recovery Monday
Sunday, July 25, 2010
Long solo Sunday
Saturday, July 24, 2010
Off the wagon
Friday, July 23, 2010
Easy Friday
Thursday, July 22, 2010
HuRTS Mona Fartlek
Then had to practice what I'd preached so set off hard with the intention of reaching the Stone Gates. JB and Ray went with me. We almost got into the virtuous circle of reaching the top of the hills on the floats. Ray dropped off at 7mins to run back with Kanser leaving me and JB to carry on. We reached the Stone Gates with 8secs to spare and set off back. I was just holding on to JB on the final two 60s sections but felt better on the 30s intervals. JB dropped off half way around Farm Cove and I ended up half way along the side of the Opera House.
Another good, hard session. I've only reached the Stone Gates when I've been really fit (June and September/October 2008) so it's a good sign. It was quite blustery out there today too. I think it works out as averaging 3:22's for the whole thing. 3km warm up and warm down for 12km all up. 220km for the past 2 weeks.
Wednesday, July 21, 2010
Wednesday MLR
Tuesday, July 20, 2010
HuRTS 14 x 3mins
Another huge crowd out there. Kanser was giving young Timmy a fright shadowing him for all the reps. Poor Timmy was shattered after 12 and couldn't finish off the session. Doesn't bode well for him over the final 2km of C2S.
Monday, July 19, 2010
Easy Monday
Sunday, July 18, 2010
Balmain Bungle Star
Easy run today on a cold morning. Set off in the 6.20am group with Dennis, Flakey, Nick B, and a few others with Cam Arnold and Steve Hume joining us for various parts. Very easy pace for the first 12km (about 5:00 per km) then it picked up a bit running along the Cooks River. When we got to the end of the Coolrunning 5km course I decided to run that in reverse while the others took the slightly shorter route back. Did the final 5km in just under 20mins, bumping into Travis at the end. Tired now.
Saturday, July 17, 2010
ANSW Short Course X-Country Championships
Went off pretty quick and wasn't far off the leaders for the first lap as they were taking it very easy. It's the sort of course that creeps up on you though. Lots of little inclines and gradual rises in thick grass that saps the strength from your legs. Exactly what I was looking for today. I was trying to hang on to Greg Graves for the second lap and gradually reeled him in on the last finishing strongly. I ran 8:32 for the first lap, 9:01 for the second and 8:49 for the last.
Good to see Tucks out there again. I'll claim a scalp over him while I can even though he's recovering from injury. Nice also to catch up with Nick, Flakey and the Tiger who was watching. Smashed by Chadi who ran an impressive 25:01 in beating some very good runners.
It's a beautiful course and today was perfect weather, clear blue skies and cool. Will definitely be back.
Friday, July 16, 2010
Thursday, July 15, 2010
HuRTS Gate to Gates
2:51
2:47
2:45
2:47
2:46
2:46
2:43
2:46
Gate to gate is 909m so 2:46 works out at 3:02 per km. Good solid session. Always struggle a bit mentally with the speed sessions as they hurt from the word go, so good to get through it and keep them consistent. From rep 5 onwards I was hurting. There was always someone there to push them along though. Ray went hard on reps 3 and 4. The Judge showed up today and was on my shoulder for reps 3 to 5 and ran a 2:42 on rep 6 (his last). Brendan from work was doing each second rep hard before the Melbourne Half Marathon this weekend so pushed reps 5 and 7. Even young Timmy popped up on the final rep to give a good showing. JF was also just behind. Good to see Tucks, Kanser, Dicky H and Enda out there - almost felt like old times.
Have decided to run the ANSW Short Course X-Country this weekend which I'll do as a hard training run given how solid this week's training has been. Last minute decision based on how much better my achilles is feeling (feel confident enough to test it on soft, hilly terrain) and the fact that Sean is away for the Sat morning session. Will be nice to race at a sensible time of day for once as well.
Wednesday, July 14, 2010
Wednesday MLR
Felt very comfortable today - halfway in 44:40 and back for the 19km in 1:26:37.
Tiger massage this arvo and saw Carl this morning for a busy day. Collected my $100 from the Tiger. Hope he has enough in reserve to feed his kid who is looking like a Mark Schwarzer clone. Kanser has a new look of determination about him. Timmy L should start saving his pennies for another Highnam payday.
Tuesday, July 13, 2010
HuRTS 45mins Fartlek
Back in 45:15. 10:20 for the final stone gate to stone gate. John had it at 8.1miles odd (he's old skool) which I think is about 13.1km - i.e. averaging 3:27's all up including the floats.
Buggered at work this afternoon - slight stomach cramps so I obviously pushed it very hard, but that's the plan for the rest of July. C2S beckons.
Monday, July 12, 2010
Need sleep Monday
Gold Coast 10km and FNQ Holiday
This being the Gold Coast, we then started to have a procession of talented younger runners who were being chewed up and spat out having gone off too quick in the first half. I passed one and we almost caught the group of 4 in front of us (within 5 yards) before they slowly drifted off again. I was just digging in now. 5km had passed in 16:25 and given the fast start I knew a sub-33 was unlikely but concentrated on maintaining the pace to make sure I was under 33:30 - my original aim. From 8km onwards I was passing quite a few and starting to gain on the group of 4 again. 9km in 30:02 and I knew the sub 33:30 was in the bag so just put my head down. The final straight before you turn into the finishing chute seemed to go on forever. Finished up in 33:21 (33:19 net). My 7th fastest 10km so I'm getting back on track.
Caught up with Dave and the legendary Ronnie Peters (not just for his running performances for his age, but his honest coolrunning comments too) afterwards. Dave seemed a bit disappointed with his 34:32 but to run that time so soon after injury was very impressive - I didn't think he'd get under 35. Shows what natural talent he has.
Was planning on running the Half the next day but woke up too sore and decided it wouldn't do me much good for the rest of the season. All eyes are on C2S now. Some great performances though, in particular JB who ran a fantastic 1:11:49. Gary owes me some cash but still put in a credible 1:16:04 (gun, we only count gun, so that will be $100). Timmy had a gutsy run in the marathon off the limited training he's done to run 2:50, although he did manage to let a grey haired chap pip him on the line. I've got a couple of photos that I'll post this evening.
Took Sunday, Monday and Tuesday off while travelling North and was itching to get out by Wednesday. Did 10km each day (Wed - Sat) in Port Douglas in 39:52, 41:07, 38:24 and 42:58. It's dead flat and you you can't help but run quickly in the warmth. Then did 24km yesterday in 1:46:02.
Thursday, July 01, 2010
Another easy 10km
Wednesday, June 30, 2010
Welcome break
Tuesday, June 29, 2010
HuRTS 5min reps
Reps went as follows:
1.44km - 3:29/km
1.45km - 3:28/km
1.50km - 3:21/km
1.52km - 3:19/km
1.51km - 3:20/km
1.52km - 3:18/km
Then the last two we decided to cruise in about 3:50 pace. Those were JB's times, I was no more than a couple of yards ahead, if at all. Felt OK to finish off the last two reps but decided not to kill ourselves before the weekend. They felt quick though - makes a massive difference having JF, Clyde and particularly JB pushing them along with you. Just need to stay illness free before Saturday now, not easy when you have a house full of sick kids.
Sunday, June 27, 2010
Not so long Sunday
1. $50 on Kanser beating Timmy in a race prior to the HuRTS end of season drinks night.
2. $50 on Timmy not getting under 4 hours at next years Six Foot Track.
I also bet Timmy I could do more keepy-ups than he could, after he went into a 45minute monologue on how he was an apprentice at Stoke City and could have been a contender. But he didn't seem keen on taking me up on it.
Anyway, todays run was very steady but wasn't really in the mood. 1:35:09 all up. 27:02 at Spit Junction, 58:26 at work. About 21.5km.
Saturday, June 26, 2010
Auf wiedersehen Deutschland!
Friday, June 25, 2010
Arrivederci Italia!
Thursday, June 24, 2010
Wednesday, June 23, 2010
Long Wednesday
Tuesday, June 22, 2010
Hurts Progressive tempo
Monday, June 21, 2010
Long Monday
All up about 25.5km in 1:49:56.
Sunday, June 20, 2010
Mini-Mos Marathon - 7th in 34:53
Turned up to see Marty Dent, Harry Summers, Jason Harrison, Vlad and Thamal on the start line so they had sorted out the money prizes between them leaving me out yet again. What I hadn't counted on was how strong the first female (Emily Brichacek) would be. Set off feeling great. First km in 3:14, 2km reached in 6:30 running with Emily at this stage. She gapped me around 3km after the steep hill up to Middle Head Road and maintained the same gap for the rest of the race. 5km in 17:04 feeling as though the hills were punishing me. I definitely prefer the flat. Ignored the km markers from then on just trying to concentrate on catching Emily. Did catch 9km in 31:24 trying to work out how fast I'd have to run the final km to get under 35. The final 1.5km are a killer. A solid 700m of uphill until you crest the top of the Allan Border Oval. Nice finish with a good finishing chute and crowd.
Good chat with Thamal, Vlad, Flakey and others afterwards. It's a really great event. Bec and Billy went well in the 2km and had a fantastic time. Bec was 12th in her age group in 8:45 and Billy 14th in his in 9:10.
Saturday, June 19, 2010
Easy Sat
Took Billy and Bec (also both running tomorrow) out to the bike loop for some laps. Bec got down to 44.36 and Billy 44.26 so they then raced together where Billy won with a finishing dip (43.25). I reckon Bec will last 2kms better tomorrow though.
Thursday, June 17, 2010
Missing HuRTS
Wednesday, June 16, 2010
Long Wednesday
Great to see my favourite runner back to winning ways at the weekend - Tirunesh Dibaba taking out the 5000m in the Diamond League in New York in 15:11. A final km in 2:46 suggests she hasn't lost any of her devastating pace.
Tuesday, June 15, 2010
HuRTS 14 x 3mins
Felt nice and comfortable for the first few all the time trying to relax. The reps started to take a familiar pattern - JB would go off quick, I'd gradually catch and overtake for the final 300m. The fatigue started to show at rep 8 and there was no great pick up in pace for the final 4 today. They averaged 3:20 per km a rep, with the final 4 probably in the 3:17 range. No doubt made easier by the lack of a long run over the weekend.
Monday, June 14, 2010
Short again
4:28, 3:54, 4:01, 3:46, 3:30, 3:27, 3:33, 4:35 (for the 400m up the hill).
Saturday, June 12, 2010
Manly Saturday
Then Billy wanted to go for a run so we jogged to the playpark and he ran two loops of the bike track - first in 48:60 and second in 48:74. He's consistent.
Friday, June 11, 2010
Friday early
Saw 'Animal Kingdom" last night, brilliant fim, one of the best I've seen in ages. The tension was maintained the whole way through and I came out with indigestion having eaten a bag of Maltesers.
Thursday, June 10, 2010
HuRTS 10 x 400m
Fairly small crowd of me, Thurston (again!), Kaley, Dom, JF, Ray (just jogging), Todd, James, Derek, Racey Mike and others. Surprise of the day was Dom who was with me on the first 3 reps and a couple of seconds behind for the rest other than the final one when he blew. Thurston was just behind for the first 5 then dropped out having done enough for the week. Reps went as follows:
66, 67, 66, 69, 69, 68, 68, 68, 68, 63. Run off a rolling 2mins. I reckon they were 390m even though Kaley measured 400m on his Garmin, so you can add 1.5 - 2 secs for each rep. Still quite pleased for the first session this year. Derek was the burglar on the final rep.
Tuesday, June 08, 2010
HuRTS 45mins Fartlek
Got a call from Kirst to say that Bec had finished 12th in her District X-Country this morning (i.e. against most of the Northern Beaches schools). She was in 8th coming into the home straight so clearly has my finishing kick. Great result for her as she was about 40th last year. She obviously paid heed to my wise advice this morning ("Just sprint at the start and don't walk the hills").
Monday, June 07, 2010
Monday meandering
Sunday, June 06, 2010
Homebush Hustle
Bloody cold but clear.
Saturday, June 05, 2010
Striders North Head - 6th in 34:13
Set off pretty conservatively allowing the front group to run off and found myself running with Andrew Wilson for the first couple of km. Fats suddenly caught us at the turn near the hospital and we ran together until about 6km. I was trying to put in efforts to break them but with no luck, however, it kept the pace honest. On the hill at around 6km they suddenly seemed to drop off so I put in more of an effort to try and create a decent gap. Turned at the hospital for the 2nd time and saw that there was a group of 4 still within 30m of me so once again put an effort in up the long drag. Saw my split at 9km and decided to try and get under 34:20 with a fast finish. Good to finish strong.
Splits were as follows:
2km: 6:48
4km: 13:37
5km: 17:05
7km: 23:57
9km: 30:57
You'll notice that there are no 1km or 3km splits. You can thank Hamburglar for that! Pleased to pretty much even split it. Backs up my theory of having the endurance but not the speed at the moment.
Some great runs out there. Richard P ran 35:01 which is an amazing effort given his injury problems. Timmy L ran 35:34 (81 seconds back! - but we'll wait on the official results), the Tiger was 35:4X, MC pulled up with an injury but good to see Kanser back out there with a 38:40.
Some great views up at North Head. Timmy, Kanser and I were appreciating them at the refreshments area post race.
Thursday, June 03, 2010
HuRTS Hickson Road
Wednesday, June 02, 2010
Wednesday MLR
Tuesday, June 01, 2010
HuRTS 4 x 3km
Final lamp post in 10mins (2.88km) - 3:28 per km
Back in 9:43 starting at Stone Gates - 3:19 per km
5m short of final lamp post (2.87km) - 3:29 per km
Back in 9:34 - 3:16 per km
So getting back towards the pace we used to do these in, although not the crazy pace that some of these sessions were run in. Check out June 24 2008.
I ran the first with Rich with Fats just behind - drawing level with us going past the Art Gallery. On the second rep I was chasing them both. They must have finished 7secs in front of me. On the third I was running a few yards behind them when Rich's calf went going up by the ABC Pool. Hope it's OK but judging by the swearing it didn't sound good. I closed in on Tony towards the end but he finished about 5m ahead. On the final rep I was again chasing Tony (thinking I'll struggle to get close to him on Saturday morning) when suddenly he started to fade a bit coming into the wind around Farm Cove. So I pushed on past from there and finished strongly.
Another confidence booster before North Head at the weekend but still think I'm struggling a bit for speed, although the endurance is starting to show. Fats will be a good gauge. Rich would have been - just hope his calf is OK.
Monday, May 31, 2010
HuRTS Monday
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
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
Thursday, May 27, 2010
Nice stuff
Tuesday, May 25, 2010
HuRTS 5min reps
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
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
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
Friday, May 21, 2010
Hangover city
Thursday, May 20, 2010
Aussie Tom
Monday, May 17, 2010
Monday meandering
Sunday, May 16, 2010
More confident
Friday, May 14, 2010
Perfect for running
Tuesday, May 11, 2010
Back again
Friday, May 07, 2010
Farewell Serg
Thursday, May 06, 2010
Tuesday, May 04, 2010
HuRTS 45mins Fartlek
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
Sunday, May 02, 2010
Long in Centennial
Good to be out with the boys again and see them running injury free.
Saturday, May 01, 2010
Not the NSW State 10km
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.
Friday, April 30, 2010
Slightly better
Big one tomorrow. Hoping Timmy L can come through and nip past MC in the final km to win me $50. Timmy L is a fighter so I have every confidence.
Thursday, April 29, 2010
Still not right
Wednesday, April 28, 2010
Sort of getting back
Nice to be running again though, especially on a beautiful day. Good thing was that the rest meant I had no aches and pains at all (other than the chest). Won't run Saturday but will concentrate on getting things back together for the SMH Half. Plenty of races to test myself in the upcoming months.
Monday, April 19, 2010
Sick as a Dog
Been checking out some You Tube footage of Olympic track races today and came across the Munich 800m final. This is how to run an 800M... Munich 1972. Interesting to compare it to 1988. Can't believe how Paul Ereng managed to recover from his crazy first 200m.
Thursday, April 15, 2010
HuRTS 4 x 2km
Times went as follows:
6:35
6:35
6:32
6:33
So nice and consistent. Strict 2 minute rest (Sean's gave us 3mins). Ran the first with Fats with Tucks about 12s in front. Fats dropped off during the second so I was chasing Tucks and Binfield (who decided to join us upfront), a little closer to Tucks this time. Third was same as the second, again getting closer. Final rep I felt lactic after 500m but just concentrated on Binfield's back and then (after overtaking JB) Tucks'. Must remember that tactic. If just just concentrate on someon's back, it seems to get closer to you and gives you something to divert your mind from how crap you feel.
Knackered at the end but a good session.
Timmy - MC ran 7:03; 6:59; 7:03; 7:03 but looked well spent. Doesn't compare to your hilly 7:06's run yesterday.
Wednesday, April 14, 2010
Wednesday MLR
Today was the old Centennial Park route with Louis and KPMG Rob. Very easy pace although it picked up a bit towards the end. Achilles a bit stiff after strength training this morning with Carl. 18.57km in 1:27:55 (4:44's).
Tuesday, April 13, 2010
Hurts Progressive tempo
3:55, 4:03, 3:51, 3:49, 3:53, 3:45, 3:28, 3:38, 3:22, 3:26, 3:30, 3:45, 3:14 (for 206m).
Total of 12.21km in 45:03 (3:42 per/km). 10:18 for the final gate to gate.
Felt good today. Nice and cool but quite a bit of a breeze. Saw a load of people out there including Kanser, the Chairman and Hamburglar.
Monday, April 12, 2010
Easy Monday
Sunday, April 11, 2010
Seal Rocks and Narrabeen Sunday
Sat: 12km easy
Sunday: 23km picking up the pace all the way averaging 4:24's by the end.
Monday: 10km starting easy (5km in 21:30) but picking up the pace to finish in 40:19
Tuesday: Rest. Achilles sore due to lack of stretching and exercises.
Wed: 13km very easy.
Thurs: 13km easy.
Friday: 10km tempo in 37:33. Aimed to pick up the pace the whole way. Worked other than my usual soft cock 6th km. Splits went 3:58, 3:53, 3:49; 3:46; 3:46; 3:49; 3:43; 3:43; 3:33; 3:32
Sat: 13km easy.
All run over an undulating unsealed road from Seal Rocks to Yagon campsite plus some beach on the longer runs.
Today was my route up to Narrabeen and back but ran along Dee Why beach this time as the tide was out. Felt great on the way out running sub-4:20's with ease but struggled back up to Long Reef and until Curl Curl against the wind. Can't seem to do this run without hitting a wall at around Dee Why. Recovered again towards the end. Turned at 13.5km averaging 4:30's and finished the 27km in 2:02:26 (4:32's). Not helped by running at Noon on a pretty warm day - 29C.
Thursday, April 01, 2010
Not quite HuRTS Time Trial
4 others showed up, and one of those (Chris Graham) was late. The others were Mat Kaley, Dom and strange accent Will. I just wanted to cruise around so set off with SA Will. Actually felt OK when I was running apart from a period of about 5 minutes around Farm Cove when I thought my internal organs were going to pack up. Ran 26:19 (4:03's). Other results were:
Mat: 24:35
Chris G: 25:18
Dom: 25:18
SA Will: 26:53
Off camping to Seal Rocks tomorrow so this will be the last post for a while.
Wednesday, March 31, 2010
Wednesday MLR
Tuesday, March 30, 2010
HuRTS 45mins Fartlek
Really pleased with the session - 12.48km all up averaging 3:35s. More pleased with the fact I made it back to the gates for once so have a bit more strength in the legs.
Ran past Sparkie (who I haven't seen in a long while) and Action along the way.
Monday, March 29, 2010
Recovery Monday
Sunday, March 28, 2010
Iron Cove Bolter STaR
Left achilles is now sore (not on the insertion but further up). Was the same story last time I did yesterday's session with Sean.
Saturday, March 27, 2010
Centennial 8km
6:53
7:09
7:17
7:09
28:26 all up. Only 1s quicker than last month with very similar time distribution over the 4 laps. I was hoping to get under 28mins today so was pretty disappointed. Not sure of the reason - probably just tired after the recent step up in training. However that third lap is just pathetic. Need to do some more tempo running to stop this mid-race tail off. I'm much stronger over intervals. Will do some quicker tempo 10kms when on holiday.
Followed by the usual 10 hills which I did consistently in 21s. 14km all up.
Friday, March 26, 2010
The effort of pants
Thursday, March 25, 2010
Easy Thursday
Wednesday, March 24, 2010
Wednesday MLR
Tuesday, March 23, 2010
Farewell Sergio
Today was 4 x 3km with the HuRT Squad. None of the fast guys were there though with Clyde and Tucks absent and John and Andy resting before Ironman Oz this weekend. So I was all alone by myself up front. With yesterday's session in my legs and a heavy cold, I ran comfortably but can't say it was too enjoyable. Reps averaged 3:41, 3:33, 3:41 then 3:28. Zero aches and pains though. Body feels better than it has in 2 years.
Monday, March 22, 2010
Long Monday
Short Sunday
Saturday, March 20, 2010
Centennial 4 x 2km
Felt great on the first going off quick and just feeling comfortable. Keith and Vlad came past so just tried to keep within a reasonable distance of them. This was how each rep went - I was basically about 6 seconds behind Vlad so used him as a marker. CT also joined in the last 2 having wandered acorss us on a run. Various others were doing shorter variations on the 4 x 2km theme. Reps went:
6:31
6:26
6:27
6:26
Garmin had it at 1.98km but still really chuffed with the times. Long warm up and down for 16km all up.