Thursday, December 02, 2010
HuRTS Gate to Gates
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
*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...
Tuesday, November 30, 2010
HuRTS 45mins Fartlek
Fair crowd today (including AAR recruit Ali) but good upfront with Dicky H, Tucks, and new chap Quentin but with me doing all the work. Turned about 20m after the second speed bump on Hickson Road so a decent distance but slowed a bit with the effects of the humidity on the way back. Dicky dropped off just before the Opera House and my legs were gone as soon as we hit the hills with Tucks and Quentin pushing ahead. Got back in 45:54. Legs affected by the lack of a long run in training at the moment.
Good to see RMR justifying his Most Improved trophy for HuRTS with a 2.5 minute PB over the Half Marathon at the weekend.
Monday, November 29, 2010
Run home
Sunday, November 28, 2010
Short Sunday again
Saturday, November 27, 2010
The pain was bearable
Best performance: JB (Gold Coast Half) with Heyden as runner up (Comrades and other ridiculous Ultras)
Most Improved: Mike Race with Laura as runner up
Serg Award: Conway. No one else got close. Enda got a few protest votes for constantly having a cold.
Thighs and glutes could just about stomach a run today so did the Manly 10.2km in 43:57. The only person I bumped into was my own daughter, which was a bit weird.
Wednesday, November 24, 2010
Heavy duty Wed
Training with Carl at 6am where we've started a new program outside involving loads of bounds, squats and drills. Legs were shaking like jelly all morning as a result. Then went out at lunch with MC, RMR, LF Charlie, King James, Craig and others (Rob joining mid-route) for two laps of Centennial and back (19km). Longest run in a month and felt fatigued as a result. Saw my female nemesis doing reps around McKay Oval.
HuRTS Awards Night tonight. The big event on the annual runners calendar, after the Laureus Sports Awards.
Tuesday, November 23, 2010
Run to work
Very brief clip of my sprint finish at JPMorgan here. Confirmed as the winning Mixed team today so we're off to Singapore in April.
Monday, November 22, 2010
Run home
Sunday, November 21, 2010
Steady Sunday
Friday, November 19, 2010
Easy Friday
This was after my "executive health check" this morning where I was forced to do the fitness test, basically increasing the pace and gradient on a treadmill until I could stand no more. I got up to 30 minutes with my heart rate at 170bpm and blood pressure 185/50 before I pulled the pin. All cholesterol levels were very good, still a bit heavy (66.6kg, the devils weight) so there's more improvement with a couple of kgs to lose. Haven't done a long run in 4 weeks though. By comparison, when I did this check in 2008 I was 64.7kgs and in 2007 I was 64.2kgs. However, my "effective age" is 28 which made me happy.
Thursday, November 18, 2010
Tri Tim put to the sword!
The biathlon involves a 4km run then a 300m swim (6 lengths of the ABC Pool). CT (recovered from last week's cold) set off quick and didn't let up. Some young kid went with him and I was struggling in third, thinking I'll come good in the second half. Slowly reeled in the kid by half way but he was stubborn until 3km when I finally gapped him. Finished the 4km in 13:03 (well behind CT in 12:43) but by the time I'd stripped off all my running gear (everyone else ran topless and in budgies) I was third in the pool. Managed 20m of freestyle before I switched to breaststroke. Seemed like an eternity of struggling up and down the pool with guys coming flying past whilst I desperately checked if any were Timmy. But eventually finished in 19:29 for 7th place. Not bad for a Pom, but best of all Young Timmy was chicked in finishing in 20:48. The poor fella was well ashamed afterwards, sobbing into his beers in the Woolloomoolloo Bay Hotel, dreaming of elaborate ways to eventually beat me in a bet.
Buggered afterwards. The run was tough and there's no way I could have gone with CT but the swim afterwards just fatigues every bit of you.
Wednesday, November 17, 2010
Bruising Wednesday
Tuesday, November 16, 2010
HuRTS 5min reps
Worked up a bit of a sweat by the end though so me, Todd, RMR, Tucks, Laura, Rob and a few others jumped into the Harbour afterwards to cool down. Happy days. Young Timmy was watching jealously from the shoreline because he didn't want to stain the nice new leather seats in his motor.
Great video of the State 3000m C Race here. Can't believe how slow we look running sub 3 minute kms. You can see my pitiful attempt at trying to overtake Tucks on the final lap.
Saturday, November 13, 2010
State 3000m - 15th in C race in 8:59.7
Great result by Keith to run 8:56 and set a world best for M55. Pleased to hold on for a sub9. Matty B, you were right! Results and split times here
Thursday, November 11, 2010
Easy recovery
JPMorgan 2010 - 3rd in 17:52
Photos above are:
1. Me and Tucks
2. Travis, me and Fast Charlie
3. Enda, Craig, JF, Dicky H, Me and the Saint
4. The Saint and me
This was just one of those races when everything went right. Felt like shit beforehand. Last night, I wasn't going to run. Felt marginally better this morning but was still giving everyone all the excuses I knew. Rocked up thinking I'll give the first 2km a hard push and if I feel OK then I'll give the race a fair shot. Everyone from HuRTS seemed to be there. Added to the start line was Truscott (but genuinely poorly with a cold), Crasti and the Saint. Set off pretty quick at the front watching the Saint and Crasti drift away. Pretty quickly a group of Fast Charlie, Tucks, Andrew Cross, the Chairman, Travis and me formed and we stayed together as a group for 4km. The km were haphazard but 4km was about right reached in 12:48. At this stage I was struggling. At the Fox Studios Gates Tucks pushed on with the Chairman and Fast Charlie following him, all gapping me by about 5m, and I was just thinking about keeping Andrew Cross at bay. Then I see the turn for the finish and thought I'd put a final effort to keep in touch with that three. I caught them at the final turn and thought, feck this, lets just start sprinting and see what happens. Only Tucks came with me about 2m behind but I desperately managed to hold him off. And what do you know, I finish 3rd!! Outsprinting Fast Charlie - how good is that! Revenge on Tucks - how good is that! $50 from Kanser for beating the Chairman - how good is that! Needless to say, I was smiling like a Cheshire Cat and consumed many beers. Happy Days! Great chats with many friends afterwards. Lots more pictures to post soon. To bed.
Tuesday, November 09, 2010
More easy stuff
Monday, November 08, 2010
Feck
Congrats to Andy and Tim in the World 100km Champs, top runs guys you bloody nutters. Also well done to Kanser for braving through NYC marathon despite his injury the poor little soul. Sounds like a great event though.
Sunday, November 07, 2010
Run for Fun 10km
And we were off. 1km in 3:08 just behind Tucks, Chadi and Thamal. 2km in 6:17 with Tucks having gapped me and running with a chap in an Australian triathlon vest (who I didn't get a chance to recognize but who said after the race we'd resume hostilities on Wed). 3km in 9:38, 4km in 13:10 (long drag of a hill), 5km in 16:30 and I can hear the familiar quick footsteps of Lara Tamsett closing in on me quickly. 6km in 19:53, Darren Moyle having gone past with Lara and dragging Aus Tri guy with them, 7km in 23:20, then the drag of a hill comes that I hate in the Striders 10km course but I put an effort in and catch Aus Tri guy, feeling really good now. Pass Darren and try to close on Tucks on the log straight of Australia Ave, turn for the stadium, see my 9km split of 30:11 and realize I have to run a 3:16 final km to win $100 off the Tiger. Head down, now some unknown Strider over takes me! (Quentin Reeve), sprint in with him into the stadium and he pips me on the line. 33:25. Not a sub 33 but pretty pleased as I haven't raced properly in a while. Feel much better now and more confident for Wed/Sat.
Good to catch up with all the lads afterwards. Tucks finished on 33:23, Chadi just under 33, JF on 34:22 having taken a wrong turn (!), RP, Enda, Jamie and cheers to Young Timmy for the shouts from the sidelines.
Should particularly mention a great PB by Mike Race smashing through 37mins to run 36:30.
Saturday, November 06, 2010
Easy jog
Friday, November 05, 2010
Easy Friday
Thursday, November 04, 2010
Tamed by the Tiger!
Plan was to go out and run 70s laps and see how we felt. Tiger would do the first, me the second, Tom the third and then whoever had the legs. Was feeling a bit nervous by now but Tiger took us out in perfect timing of a 69.8 first lap - felt very comfortable as if I was clipping his heels. Then I took over and it wasn't so comfortable. Went through 800m in 2:21/2:22. Stepped aside and Tom took over and by this lap I was starting to feel it. Went through 1km in 2:56/2:57 (at which point I was thinking I'm going to struggle to get under 6 mins), Tom then stepped aside at 1200m and Tiger took over and I was starting to hang off the back. I used a lot of effort getting around Tom just before 1400m and on to Tiger's shoulder but he then upped the pace into the wind and gapped me. I think I must have gone through 1500m in 4:25 (not too far off my PB!) and by now was just trying to maintain the gap with the Tiger and hold off Tom. Stayed this way over the whole of the final lap to finish just in front of Tom in 5:51. Tiger ran 5:47.
Felt pretty good after so feeling more confident for the State 3000m next week. Having said that, McMillan gives a 5:51 2000m a 9:10 for 3000m. Pretty sure I'm in better shape than that. But we shall see.
Wednesday, November 03, 2010
Easy Wed
Tiger's lined up a 2km time trial for tomorrow afternoon at ES Marks which should be interesting. We've got $50 on the head to head after choosing 2km as the point of equilibrium between our respective running abilities.
Tuesday, November 02, 2010
HuRTS Gate to Gates
2:41; 2:40; 2:40; 2:40; 2:41; 2:40
2:40 is 2:56 pace. I think that's the fastest pace I've ever done them, but having said that we normally do 8. Really pleased with the session and a good confidence booster.
Anaerobic/VO2 max training really is the hardest training you can do. I dread 10 x 400m more than 32km.
Monday, November 01, 2010
Easy Monday
Sunday, October 31, 2010
Very short Sunday
Saturday, October 30, 2010
Steady Sat
Friday, October 29, 2010
Very easy Friday
Thursday, October 28, 2010
HuRTS 10 x 400m - the Return of Wildman and the Stallion!
69, 69, 69, 69, 69, 68, 69, 67, 69, 64
Turned around after rep 5 and, after doing a double take and wiping the sweat from my eyes, who should appear but Durante and Thurston! It was like old times. After big group hugs and everyone getting a little misty eyed, we set off on rep 6 with the two stars of the Sydney running scene circa '08 helping out up front and, what do you know, I start running a bit quicker. The boys had to have a bit of a sit down on rep 7 but popped up on rep 8 and, whoa!, it happens again. Rep 10 was all in with Young Timmy showing everyone that he can run a mean 350m before the boys helped pull me over the line.
Beautiful day and the oval was in top condition.
Wednesday, October 27, 2010
Steady run home
Tuesday, October 26, 2010
HuRTS 45mins Fartlek
Turned at the second speed bumps so not very fast but it was also warm today. Got back on 45:13 so a pretty honest session not dropping too much on the hills towards the end. I felt better nearer the end when the legs felt tired like they should in any case. Dicky H dropped off around the Opera House and we finally shook JF on the hill up to the ABC Pool. He's looking strong. Tiger - want to take a head to head on him at the Run for Fun weekend?
Pleased to have finished the session holding on to Fast Charlie but I need some rest to let the recent heavy training load sink in.
Monday, October 25, 2010
Sunday, October 24, 2010
Manly Loops Sunday
42:58
42:09
40:48
So 2:05:55 (4:11's). Weather broke last night and it was cold and wet. Quite a strong southerly which made it a struggle heading down Manly beach but a dream on the way back. 31km all up.
Saturday, October 23, 2010
Another hardcore Saturday
Times went as follows:
17:22 (8:42 then 8:40)
66, 66, 65, 63, 66, 65, 63, 61
17:24 (8:47 then 8:37)
It's a monster session. Absolutely rodgered now. Really pleased with the time improvement from 2 weeks ago though. 18km all up.
Friday, October 22, 2010
Easy run in
Thursday, October 21, 2010
Hickson Road
Good crowd today with Tucks and me upfront, JF and Jason Ibrahim behind, JB still struggling post marathon blues and "One Rep" Kanser making a late showing. Times went as follows:
3:38 3:33 3:34 3:31 3:35
I was hoping to keep them all under 3:35. I ran the first from the front and it felt comfortable which always means it's not quick enough. You have to be in constant pain to make this session solid. I was just in front of Tucks for the first 4 but couldn't hold on to him on the last when Kanser pushed him through to a 3:32. We were also cut up by a car on the final rep which must have cost at least a second or two. Quite a bit of wind on the return reps.
So not quite the pace I was looking for (Tucks said the same thing) but not too far off.
11km all up.
Wednesday, October 20, 2010
Core and jog
Tuesday, October 19, 2010
Manly 10.2km Loop
Very broken night's sleep last night - no more than 2 hours at any stretch.
Monday, October 18, 2010
400s
Reps went as follows:
68, 70, 70, 69, 69, 68, 69 69, 67, 67
Straight into a 200m jog between each rep.
So 5 seconds overall slower than the session I did with Wildman, Durante and Serg almost exactly 2 years ago. But given I ran these by myself it's not too bad. Mentally it's bloody tough. After 2 reps, I was thinking I'll stop at 5. Then at 5 it was just, "one more, try and keep it consistent".
Bit of wind down the home straight. I was thinking of Keith struggling in the 3000m on the same track at the weekend. Had an email from Sean saying that Keith ran 25:10 for 8km in Moore Park a couple of weeks ago. If that's an accurate 8km (and if it's the 2km loops it is) he's a bit out of my league at the moment.
2km warm up and down for 10k all up.
Sunday, October 17, 2010
Long Manly Sunday
Beautiful day and warm but lovely cool breeze off the sea when you could see the water (quite frequently on this route).
Top of back/glutes a bit sore after some beach sprinting at Nippers this morning. They had a parents race and I couldn't resist the challenge.
Friday, October 15, 2010
Claudia Esme Highnam
Today, ran from home to see Kirst and Claudia in the Mater in North Sydney (10.28km). 45:44 on the way there (4:26's). 44:01 on the way back (4:16's). Very tired for the first 6km (struggled to do the first km in 4:35) but felt much better on the way back. Feel like I'm on the verge of hitting some good form. I can tell Kanser and the Tiger are scared. Unfortunately, I don't think any good form will result in any PB's for 2010 as my final 3 races of the year are over distances for which I have my strongest PBs. It will mean 2010 will be the first year in which I haven't set a PB since I started running again properly in 2004.
Wednesday, October 13, 2010
Wednesday MLR
127km for the week - my highest ever weekly volume.
Tuesday, October 12, 2010
HuRTS 5min reps
The Chairman was looking strong, especially running into the wind when the rest of us started flailing. Any rumour that he banged out his 2:35 marathon at Sydney on zero training are wildly untrue though. He reckons he's just been "putting the miles in running to and from work", which works out at 140km per week. He needs to work on his speed though for JPMorganCC. No doubt coach Kanser will be having a quiet word in his protege's ear.
15km all up.
Monday, October 11, 2010
Easy Monday
Sunday, October 10, 2010
Manly Loops Sunday
10km loops were run in 44:17, 44:35 and 44:22 so at least the pace was consistent. 31km all up and a big weekend.
Saturday, October 09, 2010
Hardcore Saturday
Times went as follows:
17:36 (laps of 8:49 and 8:47)
67, 67, 66, 66, 66, 64, 65, 64
17:31 (laps of 8:51 and 8:40)
Really pleased with the second 5km. I was tired after the hills and just hoping to get near 9 minutes on the first lap. When I saw the time I just pushed on.
Great session.
Friday, October 08, 2010
Easy Friday
Thursday, October 07, 2010
400s
77, 79, 79, 79, 79, 79, 78, 80, 77, 75
JB was just behind for the first 3 but was complaining of the legs just feeling dead after the marathon. He helped out on alternate reps in the second half.
Really pleased with the session (other than rep 8) as it's a big improvement on last week. Definitely helped having JB there. Was much more tired afterwards than I've been over the past two weeks when I think I was cruising.
Carl's away so did training with Russ this morning. Loads more heavy duty glute and hamstring exercises which left my legs trembling at 7am. Didn't seem to affect the 400s though.
Great to see Benny running the 5000m last night and good performance to finish 7th. Rumour has it he's also doing the 10,000m on Monday. It was a fantastic race for the win, Kipsiro and Kipchoge going toe to toe and not giving an inch over the final 400m (run in 52s - nearly as quick as my final rep today).
Wednesday, October 06, 2010
Run home
Took Monday and Tuesday off but was feeling better enough to run home tonight. Was a bit tentative on the early hills worrying about triggering off the symptoms but felt more confident and strong as the run went on. Pushed it towards the end running 7:10 for the final 2km. Splits of 16:01, 29:40 and 48:28 with 55:38 all up.
Tiger massage this afternoon and, of course, another bet. He's runnning Lane Cove in November while I'll do the Run for Fun the next day. I've given him a minute headstart for $50. If I beat him by 90seconds I get $100, if it's less than 30seconds he gets $100. I'll have the advantage of knowing what I have to do with him having raced first.
Great run by Ray on the weekend to win the Penrith marathon in 2:44 (20 minutes ahead of Andy and Timmy C in 2nd and 3rd). Ray won't run 10km's because of his injury, but reckons the slower pace of the marathon is fine. He's a unique chap.
Commonwealth Games 5000m tonight. GO BENNY!!!!
$10 to anyone who can name the Sydney Olympics 5000m champion without looking it up...
Sunday, October 03, 2010
Harbourside Hike STaR
Saturday, October 02, 2010
Striders 10km Homebush 3rd in 34:28
Just ran with Tucks until 5km (17:03) where other chap droped out. Then Tucks started to gap me. I was a good distance ahead of 4th so just tried to keep the pace honest for the rest of the race. Funny that beforehand Kanser said on this course you can take your time at 5km, double it and add 25seconds, which is basically what happened to me. Tucks did well to negative split and run 34:00, probably closing on Robin in the process.
Another good solid run in amongst a hard block of training but truth is I have to improve by a minute in a month to be where I want to be. Most of the HuRT squad struggled today, Kanser running a high 36, MC running a high 37, Timmy struggling with injury in the 39's. Dicky H was the exception improving by a minute from last month to finish 5th in 35:21, ahead of the Tiger.
Nice to win a cap and pair of shoes. About the only Striders race in the last 5 years that 34:28 would permit that.
Friday, October 01, 2010
Easy Friday
Thursday, September 30, 2010
400s
Reps went as follows:
81, 82, 81, 81, 82, 81, 80, 80, 80, 79.
So between 70-73s for 400m. Didn't kill myself doing them so I think there's more to come. Listened to Dave Sweeney's advice and tried to relax while runing them.
Really nice session. Warm up and down for 10km all up.
Wednesday, September 29, 2010
Easy Wed
Tuesday, September 28, 2010
HuRTS 14 x 3mins
We averaged about 3:22's (900m). Picked up on reps 11 and 12 (after Tucks and Dicky H pulled out) but had to run the last 2 by myself which went back to 3:22's. Not too shattered at the end so OK with that.
Great views around Farm Cove today. Gotta love this Summer weather. Timmy was walking with a limp at the end of the session but I don't think it had anything to do with his stress fracture.
Monday, September 27, 2010
Easy Monday
Sunday, September 26, 2010
Blue Mountains
Saturday was another 10km tempo. Ran from the rental house to Evans Lookout and back. Felt great on the way out. Realised why on the way back where hill upon hill appeared. Gmapped at 10.4km. 39:17 (but 18:54 at half way). Stopped at Evans Lookout just at sunset and it was magic.
Theme of hills continued today when I was out at 6am for a 2 hour run. Ran from the house straight down into Megalong Valley, turned around after 59mins then ran home. Megalong Valley is 400m closer to sea level than Blackheath, and the final 6km was straight uphill with no respite. So it took a bit longer to get back. All up 26.4km in 2:03:20.
Megalong Valley is a beautiful spot so went back afterwards for a walk along Six Foot Track, hence the picture...
Friday, September 24, 2010
Easyish Friday
Tired today. 106km for the week has caught up with me. 27:10 at Spit Junction and 57:38 all up.
Thursday, September 23, 2010
Not quite 400s
56, 57, 57, 57, 56, 56, 56, 56, 56, 56, 56, 56, 55
Strict 45s rest between each one.
Good to keep them consistent but wasn't lactic or dizzy at the end as I would be if I was pushing myself against others.
Jogged back the long way for about 13km all up.
Wednesday, September 22, 2010
Easy Wednesday
Tuesday, September 21, 2010
HuRTS 45mins Fartlek
Monday, September 20, 2010
Easy Monday
Sunday, September 19, 2010
Long Manly Route
Frustrated not to be out there racing today. Some mixed results. Sounds like Darren had a flyer, JB sounded disappointed with his 2:38 but Sydney probably isn't the course to run quick. CT ran 2:43 so I should have taken him up on the bet. JF won me $50 after toasting the Tiger. Robbie dropped out of the half at 14km.
.....just notice that Mike Race smashed through the 3hr mark with a 2:56 - fantastic result mate and well deserved.
Saturday, September 18, 2010
Manly 10.2km
Good luck to all running tomorrow. GO JOHNNY FENTON!! TAME THE TIGER!!!
Thursday, September 16, 2010
HuRTS Hickson Road
4:00
3:45
3:46
3:41
3:41
Felt pretty comfortable and didn't smash myself but I'll be playing it cagey for a while.
Big race for Benny this weekend. Not least in that he's running on hallowed turf (the streets of Newcastle-Upon-Tyne) but also that he'll be up against Mottram (Aussie 5000m record holder) and Collis Birmingham (Aussie 10,000m record holder) in the first race they've all been in together in a long time. If he can beat them both he'll pretty much establish himself as the current top distance runner in Australia. Apparently not tapering for it though. Dad, make sure you're there...
Wednesday, September 15, 2010
Run home
Tuesday, September 14, 2010
Starting new program
Tuesday, September 07, 2010
Sick note
Decided to take the week off. Came down sick again after Sunday. Same thing again, flu-like symptoms. Shouldn't have raced on the weekend. Need to be careful as it's been almost 4 weeks now.
Sunday, September 05, 2010
Middle Harbour Picnic STaR
Saturday, September 04, 2010
Striders 10km North Head 10th in 34:25
Went to plan to start with - nice sedate start then we started picking our way through the field. First km was reached in 3:18 and was feeling fine. JB, CT, Uncle Dave, Thamal and a triathlete were in a front group having gone off very quick. I started to climb the hills and immediately knew it wasn't going to be my day - the legs just felt dead. Heard the masses gathering behind me. Then started to try to pull away along the long straight over the speed bumps but it was direcly into a strong wind and all I was doing was providing a wind shield for everyone else. As soon as we turned at the Hospital the crowd (including the Tiger, Andy, Bleasel and Darren) started to pull ahead. I was now running again with Tucks who also seemed to be struggling. Stayed this way until 5km (reached in 17:10). I was considering pulling out at this stage but knew I'd never live it down so just carried on. Then Tucks and I seemed to get into a rythmn and the Tiger started coming back towards us. Soon after we picked up Brendan Davies and then Bleasel and another chap. All was well with the world again. Then I started to think about trying to beat Tucks but at 9km he seemed to put a surge in which I just couldn't be bothered to bridge. However, a bloke behind started to catch and I wasn't going to allow him to beat me so sped up to hold him off. In doing so I started to catch Tucks. A bit annoyed that I didn't put more effort in but there you go.
So mixed feelings. Managed to salvage something from what was looking like a dire situation at 5km. Almost an even split (17:10, 17:15). Affected by the recent illness so hopefully things will be better in 2 weeks at Sydney Half. Timmy was far more affected by recent flu and struggled in 38:xx so $50 from him but Gary pulled a fast finish out the bag to overtake a tiring Bleasel in the final km to take $50 from me. In fact, Bleasel must think I have a set plan in these races as I've overtaken him with 2.5km to go in our last 3 outings at North Head.
JB was a bit disappointed to be beaten by CT but has huge km in his legs so will come good after a taper for Sydney Full. Andy had performance of the day to run 34:00 in bad conditions. In fact, Steve Jackson said that the course was 20 seconds long as they put the 3km turnaround marker 50 yards too far down the road. I blame Fats. He plainly didn't want anyone PB'ing. Other great performances were Gary's 34:49 and JF finishing just in front of him. Kanser was smiling like a Cheshire Cat to beat Timmy and run low 36.
Great to catch up with everyone before and afterwards. Didn't stress so much about this race this morning and it makes the whole event much more enjoyable.
Friday, September 03, 2010
Easy Friday
Gerry took a few photos on Tuesday of our session. First (from left) is JB, Tucks, the Judge and JF. Second is Kanser and myself. Third (from left) is RMR (sunnies and cap), Christian (cap), Todd (sunnies), Kanser, Jamie, Dom and MC.
Just a slow jog after work half way home finishing at the Toyota Garage in 32:06. Still feeling slightly off with a light head but will race tomorrow and just see how I feel. It won't be pretty but I need some hard sessions in the legs before Sydney Half.
Curry Club was relatively sedate compared to previous outings but can heartily recommend Darbar on Glebe Point Road. But why does everyone insist on drinking Kingfisher when they order Indian?
Thursday, September 02, 2010
HuRTS Hickson Road
Reps went as follows:
3:34 (3:01 pace)
3:32 (3:01 pace)
3:37 (3:04 pace)
3:34 (3:03 pace)
3:58 (3:22 pace)
Felt pretty free and easy on the reps but by rep 4 I was starting to hit the red zone and was developing a headache so decided just to run through the final rep. Had Darren on my shoulder for the first 3 reps with Andy (who went on to run 3:35 for the final rep) very close behind him. Feeling a little bit under now but not too bad so things are looking up. However, got Curry Club with the boys tonight so that could put me back to square one...
Smallish but nice crowd today - Brendan, Dom, Ray, Todd, Geoff and Bill all showing up with Anna running well too. Will be interesting to see how she goes against Laura in upcoming races.
Wednesday, September 01, 2010
Wednesday MLR (not)
Tuesday, August 31, 2010
HuRTS Progressive Tempo
Kanser's getting confident about staying within 20s of young Timmy whilst our Stoke City reject is playing all manner of mind games on the big Irishman.
Monday, August 30, 2010
Easy Monday
Sunday, August 29, 2010
Easy recovery
Saturday, August 28, 2010
Recovering
Jamie - I use Endura Optimiser (the powder form) although Carl is recommending I try the one with protein or whey in. Works a treat helping recovery from long or tough sessions. So you probably don't need it.
Tuesday, August 24, 2010
HuRTS 14 x 3mins
Felt heavy legged from the first rep today and had to break it down in sections to get through the session. Ran the first 2 reps with JB and Fast Charlie but then they were just too strong, finishing each rep about 30m ahead (i.e. about 7 or 8 secs per rep). I started to get closer to them after rep 8 then ran the last 3 reps with them. Distance and average pace were as follows (discrepancies due to stopping the watch at 3:00, 3:01 or 3:02):
912m (3:19)
916m (3:19)
917m (3:18)
915m (3:18)
916m (3:18)
908m (3:20)
921m (3:17)
918m (3:18)
912m (3:18)
919m (3:18)
933m (3:14)
925m (3:15)
953m (3:09)
947m (3:12)
Pleased to have kept them consistent on tired legs. Need to get some more Endura. I'm addicted to the stuff. It's probably got EPO or steroids mixed in it or something.
Monday, August 23, 2010
Easy Monday
Sunday, August 22, 2010
Long local Sunday
Saturday, August 21, 2010
Saturday tempo
Bit of wind but perfect temperature this afternoon. Still got a tight chest from the cold which is why I rested yesterday.
Not running Pub 2 Pub tomorrow, got to take Bec to Band Camp and received an email from Thamal's wife saying he was running so any remote possibility of a win was out of the window.
Thursday, August 19, 2010
HuRTS What's the bloody point
Jogged back around the course with Conor and the Judge to make it 12km all up. 24C today - a relative scorcher. Hope Winter is going.
Wednesday, August 18, 2010
Wednesday MLR
Massively hungry when I got home. Had to steal a packet of Love Hearts from the kids after my dried apricots ran out.
Congratulations to Kanser and Olivia on the birth of Conor Lachlan Kane. Dave said he looks like a sub 2:40 man already. Young Timmy quipped that it was a shame to question his parentage so early.
Tuesday, August 17, 2010
HuRTS 45mins Fartlek
Had a shocker this morning in forgetting my orthotics so tried to improvise by cutting up an old pair of insoles to little effect. Just gave myself blisters. I was feeling pretty good after a good rest since C2S but was worried about the cold I've got so planned just to take it easy. That went out the window after 50m with JB running off the front so thought, bugger it, lets just have a go. JB, Tucks, the Judge and I ran together until the Opera House when the Judge dropped off. I kept on expecting Tucks to drop but the tenacious bugger just stayed there, barely breathing as usual and coming out with well formed sentences such as "nobody's talking much today"! We reached the Park Hyatt (start of the 2km reps) in 16:30 so I knew we were on for a very quick one. Eventually turned just before the final speed bumps at the very end of the Hickson Road reps. I only had my stopwatch on and Tucks said something along the lines of "don't ask what average pace we're doing". So I didn't.
JB started to drop off under the Harbour Bridge and until then I'd been feeling great but it suddenly started to hurt a bit. I'd be checking the watch with 30 seconds to go on the fast stretches rather than 10. Finally we got to the Opera House and Tucks mentioned that we'd just gone through 10km in 33:54 and that he was taking it easy back. By myself the incentive to push on was tough and I took 10:24 to get back from the Opera House Gates. Got back 34 seconds over the 45mins. We turned at 6.6km (3:24 pace) and I was about 150m short coming back so I'm guessing 13.05km all up.
Some good running out there today. Timmy was strong getting back under 45mins and JF held me off going up the hills at the end. We even had 2 girls join the group today. MC didn't seem much interested in chatting to us afterwards. He was making sure the new recruits felt welcome.
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...