Thursday, January 24, 2013
HuRTS 8 x 800m
2:25, 2:24, 2:26, 2:29, 2:28, 2:27, 2:28, 2:22
Not sure why I bonked on rep 4. Maybe it was doing squats with weights yesterday. Maybe it was the Tiger's needles. Maybe I got carried away running with Vlad the Superstar on the first 3 reps.
Not a bad session in the end. The most positive thing is that I'm hoping that when I ease off the heavy training load sessions like this will feel like the first 3 reps but all the way through.
Good crowd out today on a warm one. Rests were 90s off MC's time. Rare showing by Enda who's very presence seemed to mess with Young Timmy's head. Great to watch MrAce and Elvis going eyeball to eyeball on the final rep.
Wednesday, January 23, 2013
Sense prevails
Did an hour strength training with Carl this morning - loads of weights which had my legs trembling all morning. Headed out with MC, Big Sam, Rob C, the KiltedScot and Serious Simon for the usual Wednesday route. Was knackered the whole way but nice run with the lads nonetheless.
Saw the Tiger this arvo who stuck some more needles in my ass. Never look forward to that bit. Only consolation was him acknowledging (in flagrant breach of the Hypocratic Oath) that I handle the needles much better than Kanser, who in turn handles the needles better than the ultimate needle pussy - Fats. I held back the sobs after hearing that. Who'd have known it. I am the hard man after all.
Tuesday, January 22, 2013
The shame of Young Timmy
I'm very disappointed to say that last night Young Timmy brought shame upon himself. We were having the usual banter about bets on the 10km race at Homebush in 10 days and remarking on how close our bets usually are. Now I have traditionally offered him 80s and we normally finish within a few seconds of that mark so that's where I started my offer last night. He went though a list of excuses as long as his arm and, dare I say it, sounded right like a whingeing pom. So, to end the conversation and move on I relented and agreed to give him a 3 minute(!) headstart. And now he won't even take that!!!!
Just to lay down a few stats:
1. My training this month is almost identical to Jan 2012 (check the blog) - running every day, building a base, getting tired but knowing it's for benefit in 3-4 months.
2. Timmy tried to train through Xmas this year (albeit not with great success) but certainly more successful than last year (check his blog).
3. In the Feb Homebush race last year I ran 34:33 and Timmy 36:53. (Just noticed that Michael Ho - who was just behind me in training today - smashed me in the Feb race last year)
4. Look at my post from Feb 26th last year. Timmy had his bad turn trying to do a Sunday run on the trails and had his Elvis moment with me forced to pick him up in the car. Yet 3 weeks earlier (with 3 weeks less training in the bank) he was able to run 36:53. So any claim of his that he'll only run 38:xx next week needs to be evaluated in that light.
So I will open it to the court of public opinion. If you think I'm being unfair offering 3 minutes, let me know and why.
Timmy, yesterday:
Monday, January 21, 2013
Sunday, January 20, 2013
Middle Harbour Picnic
Great ad hoc 6.30am group arranged today of Fats, Barts, Ray, Macca, Andy, Craig Mc and Irish Tom his coach. All sub 2:40 men so the pace was always going to be solid. What I'd forgotten is just how tough this course is with 3 monster hills - the first up Warringah Rd from Roseville Bridge (3km), the second up Parriwi Rd (1.6km) and the third up from Balmoral Beach (don't know how long but bloody steep). Fats killed us all on all three. But it's not just about the classified climbs, there's undulations the whole way.
Ended up with 29.2km averaging 4:24's which is quick for the course. The final 11km averaged 4:04's.
Absolutely rogered at the end. Must take this week easy as that's a big weekend for me. Don't want to get injured now.
Not too tired to beat Dad 5-4 in matchplay at Wakehurst GC this afternoon. Played well for once. Beginning to enjoy this golf malarkey. Alec, if you're reading you'll be pleased to know it came down to the final putt which I sunk from 3' for the win. Hahahahaha! Dad was upset all afternoon.
Saturday, January 19, 2013
Another tough Manly
3:31, 3:43, 3:51, 4:02, 3:36, 3:46, 3:51, 3:36, 3:57, 4:47, 4:16, 4:15, 3:09 (870m).
2km warm up and down for 17km.
Friday, January 18, 2013
Sydney's hottest day ever
110km for the week.
Thursday, January 17, 2013
Making it up as I go along
4:31, 4:24, 4:18, 3:58, 3:52, 3:51, 3:46, 3:50, 3:47, 3:42, 3:52, 3:45(pace).
All up 11.75km in 46:40 (3:58 average).
Without doubt a grey run by what the hell.
Wednesday, January 16, 2013
Sore, tired and struggling
Tuesday, January 15, 2013
HuRTS 45 mins Fartlek
2km jog to St Mary's Gates then 45mins fartlek with Barts and Fats before the latter had his usual toilet break 4kms in. Actually he got about 400m further than usual.
Finished with 12.83km in 45:11 (average 3:31's). 10:16 for the final gate to gate. Hammies a bit tight but otherwise felt bouncy.
More good news as LF Charlie joins the Berlin crew.
Monday, January 14, 2013
Old times Monday
I felt great after a virtual rest day yesterday banging along with a good high cadence in the second half. 15.5km averaging 4:24's but quicker on the return.
Fat Tom and pregnant Kirst. Pre-first kid, pre-running and pre-cares:
Sunday, January 13, 2013
They all count
The stragglers:
Saturday, January 12, 2013
Evaporation
The route was straight up to Narrabeen and back via the Long Reef and the beaches. Easy pace to start with in the heat and humidity. Sam turned after 10km and Rob told us to push on after 14km which Macca took as a signal to start running 4:10's. I really struggled between 16km an 20km but Kanser gave me a gel which I took at 20km and from then it was a different story. Finished well running the final couple of kms under 4mins.
That's 8 consecutive long runs and they're starting to come together. 32km in 2:24 (4:30's).
Friday, January 11, 2013
Have you heard the one about...
117km for the week. Tired.
Friday night ferry crew:
Thursday, January 10, 2013
HuRTS 8 x 800m
Lunch time was the HuRTS session at Rushcutters. MC has pinged his hammy again (he got excited when J-Fen sent an email yesterday saying he would go under 35mins for 10km this year "for sure"). Big group to organise so we split into two. I'm just dead tired before every run at the moment given the increased volume so was ready to cruise around today when CT shows up half way through the first rep. So I just tried to hang onto him for the rest of the reps, with decreasing success as they went on.
Rep times were:
2:36, 2:29, 2:26, 2:28, 2:24, 2:29, 2:26, 2:25.
Had a good stretch after and feel better now than I did this morning. Mentally tough though. Big crowd out there with Andy and Big Sam looking strong and Timmy showing a bit of discipline to get through the session after a relatively big week. I think Jamie's comments have kicked him into action.
Oh yeah...
Wednesday, January 09, 2013
Wednesday MLR
All up 18.52km in 83 something (4:33's).
Then the Tiger stuck more needles in my ass which made it go uncontrollably wobbly. Don't like the sensation but feels great after.
Photo for the day is of the latest Berlin recruits. CT is already getting the excuses in.
Tuesday, January 08, 2013
HuRTS 2 x 20mins
Managed 5.41km for the first rep (3:42's) and 5.44km (in 19:55) for the second rep (3:40's). Held on to Tucks until the gates for the first rep but he pulled a long way ahead after that. Really struggled today but it had nothing to do with heat - legs are just tired being in a heavy training block and I'm no good running fast early doors. At least it was consistent. Jumping into the harbour post run was heaven. Had to keep a close eye on Tucks mind.
Good news is that CT is now on board for Berlin bringing us up to 14. Will be a cracker.
Monday, January 07, 2013
Back to work
Today was 16.3km in 74mins chatting to MC, Andy, Big Sam and the Kilted Scot.
JSM in the arvo was like a mini-Hurts Squad meet with Kanser and Bart walking out as I was walking in.
MC was telling me he ran every day of his holiday and Timmy won't get close to him this year. On yesterday's form, my money may be on MC. Although I've got a feeling I've said that many times before and regretted it.
Sunday, January 06, 2013
The Tigers who came to Tea
Had the pleasure of Kanser, Timmy, Tucks, Macca and Craig Mc's company this morning for the long run. Another beaut of a day but pretty warm even early doors. Did a flat route to Shelley then up and around North Head before coming back via Campbell Pde but with 4kms up to Seaforth then back tagged on at the end. Chatting all the way and 20km disappeared without being aware of it - so different to running solo. 30km all up in 2:17 (4:38's).
Tucks, Timmy and Dave were then shown up in the pool by my kids (Timmy now shying away from a biathlon showdown) before the latter two drank all my tea.
Saturday, January 05, 2013
Beautiful one day...
Had a chat with Jamie Palmer (my 5km nemesis) and said hello to Angus Mc and 1:49 man Jarrod West, looking very smooth.
Friday, January 04, 2013
Tough Manly
Finished over a minute quicker than last week in 51:14 (4:00kms average) so very happy given the conditions.
2km warm up and warm down for 17km all up and 110km for the week.
Thursday, January 03, 2013
Easy peasy
Wednesday, January 02, 2013
Mosman strength
4:06, 3:44, 3:47, 3:52, 3:54, 3:50, 3:51, 3:49, 3:57, 3:57. So 38:47.
Then the 6km jog home for 21.1km all up in 1:32:08 (4:22's).
Macca as tough as ever not giving me a moment's respite. Knackered now and I've got strength with Carl at 11.30am.
Tuesday, January 01, 2013
2012 in Review
Sunday was 25km on the beautiful trails of Glenworth Valley at Peat's Ridge Festival. Bumped into Russell at the Festival and tentatively arranged to meet him but he was a no-show. 2 hours so very slow but it was hot and all trails and I'd been partying it up.
Monday was 11.4km on similar trails in 52mins.
Today was the usual 14km Manly route in 62:01 - 31:00 on the way out and 31:01 on the way back. Boringly consistent.
Not sure what to make of 2012. Only one PB - being that in the marathon at Gold Coast but a few other "close-to" PB's. The biggest disappointment was not running a good 10km time - the distance I judge form on most. I was in good form in May but got sick just before the State 10km when I reckon I may have PB'ed. Top 3 races were:
1. Novice Cross Country. 3rd in a tough, close race. Ran a PB and beat some good names.
2. JPMorgan CC. Came back from hammie problems and ran my second fastest time to finish 4th. Tucks was too strong but had a great run himself.
3. SMH Half marathon. Fell apart towards the end but close to the PB on a tough course. And I reckon my PB was set on a short course in any case.
Didn't put GC Marathon in the top 3 as I missed my aim (albeit only by 1 second) but it was fairly conservative in any case. I've yet to attack a marathon, still being too scared of the distance. Having said that, I was probably fittest at that point in the year, having done some great long runs with Macca in the lead up. We'll be replicating that this year but I also want to gradually increase the base mileage. Out with him tomorrow morning for 20km with some fast bits.
Friday, December 28, 2012
Funny old day
Had buffalo wings starter, 200g rump steak plus half lamb ribs and half pork ribs followed by chocolate cake. I can still hardly move. Just writing about it is making me want to vom. Should ensure I won't need to use the public toilets at the festival.
103km for the week. First ton in a while.
Thursday, December 27, 2012
Up Lady Carrington
Met Laura, the Tiger and Hamish Mc for 20km on a lovely bush track. Very easy but time passed quickly. 1:35 (4:48's).
Wednesday, December 26, 2012
Boxing Day
Had a quick chat with Thamal at Shelley who has struggled with injury and saw Tony Wong at North Steyne. Otherwise pretty quiet out there.
Tuesday, December 25, 2012
In Dulci Jubilo
Spent the evening watching highlights from the Olympics on my Olympic Highlights Box Set DVDs. Got a bit emotional.
Monday, December 24, 2012
Christmas Eve
Sunday, December 23, 2012
Silly Sunday Solo
If it hadn't been so hot, I hadn't got a hangover and I hadn't nailed myself on yesterday's run, I reckon I'd have felt pretty good today. As it was, I toiled to 27.8km in 2:08 (4:40's). Saw Eamo and Angus Mc out there.
Saturday, December 22, 2012
Wobbly legged Saturday
Thursday, December 20, 2012
Pussy 400's and needles in the ass
Only good thing about the session was that I felt a lot better afterwards than beforehand, especially after a good stretch. Glutes felt magic. Tiger stuck some needles in my ass yesterday - I've been a bit of a sceptic on dry needling after he tried it in my hammies previously - but yesterday my glutes started spasming and felt completely released afterwards. So much so I was walking around like John Cleese all afternoon.
Couple of beers with Macca and maybe LF Charlie and Clive this evening. Not long before I can take a break from the booze.
Wednesday, December 19, 2012
Wednesday mixed bag
Then slogged over the bridges to work, bumping into the Gibson twins on the Harbour Bridge and telling them about HuRTS.
Now sat in Dolce eating a 3 egg omelette with extra sausage, orange juice and a flat white. Just what the doctor (at least the exercise physiologist) ordered after 2 hours of exercise. Beautiful morning.
Tuesday, December 18, 2012
HuRTS 4 x 10mins
We were all cooked at this stage so did what HuRTS does best in summer with about 15 of us jumping in the harbour. 'Twas bliss. Then headed back to the office for Partners Xmas lunch of turkey, ham, prawns, all the trimmings, 2 trifles and a glass of Pinot. More bliss.
Monday, December 17, 2012
Monday meander
Sunday, December 16, 2012
Sunday solo
Just extended loops around Manly keeping it flat. Saw Pete W as usual and Bart looking as though he was moving. All up 27.24km in 1:55:14 (4:14's).
Elder brother Alec was over this weekend with his family and we managed a rare group shot.
Saturday, December 15, 2012
2012 in Review
Sunday was 25km on the beautiful trails of Glenworth Valley at Peat's Ridge Festival. Bumped into Russell at the Festival and tentatively arranged to meet him but he was a no-show. 2 hours so very slow but it was hot and all trails and I'd been partying it up.
Monday was 11.4km on similar trails in 52mins.
Today was the usual 14km Manly route in 62:01 - 31:00 on the way out and 31:01 on the way back. Boringly consistent.
Not sure what to make of 2012. Only one PB - being that in the marathon at Gold Coast but a few other "close-to" PB's. The biggest disappointment was not running a good 10km time - the distance I judge form on most. I was in good form in May but got sick just before the State 10km when I reckon I may have PB'ed. Top 3 races were:
1. Novice Cross Country. 3rd in a tough, close race. Ran a PB and beat some good names.
2. JPMorgan CC. Came back from hammie problems and ran my second fastest time to finish 4th. Tucks was too strong but had a great run himself.
3. SMH Half marathon. Fell apart towards the end but close to the PB on a tough course. And I reckon my PB was set on a short course in any case.
Didn't put GC Marathon in the top 3 as I missed my aim (albeit only by 1 second) but it was fairly conservative in any case. I've yet to attack a marathon, still being too scared of the distance. Having said that, I was probably fittest at that point in the year, having done some great long runs with Macca in the lead up. We'll be replicating that this year but I also want to gradually increase the base mileage. Out with him tomorrow morning for 20km with some fas bits.
Sat hilly
Got out at 7am for the Seaforth/Spit to Manly hilly 13km route. Pushed the hills and got the heart rate going. 57:30. Will be doing this route more regularly.
Friday, December 14, 2012
HuRT Squad Awards
Just an easy 12km with Kanser today running off the hangover. The first 2km were brutal but then started to feel like a normal person again.
Last night was a bit of a blur for me. Had my department Xmas lunch down at Wharf 2 so was drinking from 12.30pm. It's fair to say I didn't cover myself in glory. See Timmy's blog for details.
Anyway, full results were as follows:
Triathlon award:
Nominees included Sonya, John Binfield, Brendan Krone, Timmy and Clyde.
3rd place: Enda
2nd place: Fast Charlie
Winner: Pete Walker
Ultra runner of the Year
Nominees included Andy and Terrence.
3rd place: Fats
2nd place: Jonathan Worswick
Winner: Tucks
The HuRTS Spirit Award
Nominees included Timmy, Richie H, Mike Race, Bill Batt, Macca, Anna, J-Fen, Andy, Kanser and Enda.
3rd place: Ray
2nd pace: Me
Winner: MC
The Serg Award (Underachiever of the Year)
Nominees included Clyde, Kanser and Richie H.
3rd place: Mike
2nd place: Timmy
Winner: Fast Charlie
Most Improved
Nominees included Michael Ho, Macca, Angus, Emma, J-Fen, Anna, Andy and Fats.
3rd place: Rob C
2nd place: Mike Race
Winner: Indrajeet Aich
Female Performance of the Year
3rd place: Emma
2nd place: Anna
Winner: Laura
Male Performance of the Year
Nominees included Mike Race, me, Terrence and MC(!)
3rd place: Tucks
2nd place: Ray
Winner: Fats
Wednesday, December 12, 2012
Wednesday strength
Will be seeing Carl weekly in a ploy to remain injury free.
Big Awards night tomorrow. Timmy has the odds but don't believe a jot of it.
Tuesday, December 11, 2012
HuRTS tempo
Felt comfy in the way out, Andy pushed the pace on the way back before stopping half way around Farm Cove. This left me and Barts to finish it off up the hills and I pushed myself too hard getting back in 44:50 for 12.9km (3:29's). Have felt average since. Silly as I promised myself recently not to do this.
Monday, December 10, 2012
Different Monday
Had a following wind most of the way so felt good. 13.7km in 61mins (4:29's). Was quicker until the hills started.
Sunday, December 09, 2012
Saturday, December 08, 2012
Holding it together
Office Christmas Party in the evening. Very good night. Even danced (to Living on a Prayer). Got home at 3am then alarm went off at 5.30am and dragged my wretched body to Passmore Reserve where I watched and pitifully part participated in Bart and Frik's sub40 10km time trial. Fantastic result by them both running 39:40'ish. If Bart did more HuRTS he'd be up for Improver of the Year in Thursday's awards night - a bloke who claimed he couldn't run a km in under 5minutes 18 months ago is now smashing out sub4's and looking cruisy while doing so.
95kms last week. 91kms the week before.
Thursday, December 06, 2012
HuRTS Pyramid
Ran from the front but to be honest felt pretty average with the legs just dead. MC and Enda ran very well and were just behind on each rep. But it was a beautiful day and a pleasure just to be out there.
Did 4.5km with Billy (Charlie and Mags on their bikes) this morning and at this stage of the season I'll count those extra kms so 16km all up.
Wednesday, December 05, 2012
Run home
Busy again at lunch so just a run home. Planned to take it very easy but felt pretty bouncy and ran a respectable 56:38.
Been checking out Billy's blog and have come to the realisation that Wordpress is much better than Blogger. Bit late now.
Tuesday, December 04, 2012
Hard run to work
Sunday I nearly stood on a snake. Today I nearly stood on an Eastern Water Dragon. Was just about to come over Spit Bridge when this big boy jumps out of the bushes almost under my feet. For the next 5m I ran, splay legged, trying to avoid him as he ran in front of me. In fact, it probably looked as though I was mimicking his running style.
Anyway, the run hurt like hell. But ended up with 50:21 so a pretty good time. Would have been nice to get under 50.
Sunday, December 02, 2012
Sore Sunday
Pulled out of the Manly Dam 10km as I was being a pussy and was worried about turning an ankle trying to run that course fast. Ended up heading over to Willoughby after persuading Barts to run his local Striders long run. Well, it was 30km of bush and hills and my legs were shot by the end. In fact, got home and, not having eaten enough, completely zonked out on the sofa. 1:24 or so. Started with Flake, John Bowe, Mark F, Snaitch and Barts but by the end it was just Bart's and I with John a few minutes behind.
highlight of the run was running along a road in Castlecragwhen Bart's casually says "snake" while pointing to the ground. I'm wondering quizzically what he's on about before I notice I'm about to step on one, dodging it at the last moment.
Chores for rest of the day and now I'm the worlds tiredest man. But did manage to watch "City of God" tonight which I reckon rates 5 popcorns on the Timmy chart.
Saturday, December 01, 2012
King of the Trails
Massive congrats to Fats who came 2nd in the Kepler Challenge this morning and broke 5 hours for the first time. Tucks also did well on his first outing over there finishing 5th in 5:15. Had a text from Tucks this morning saying little more than "Fats is a beast!". I should challenge them both to a 1500m prior to HuRT Squad Awards night - hopefully they'll be a little buggered for a while.
Friday, November 30, 2012
HuRTS 900m reps
Rep times went:
2:53, 2:53, 2:53, 2:51, 2:51, 2:51. 2:49, 2:39
Jogged back for 12km all up. MC ran very well averaging 2:55's being very close on many of the reps as did James E.
I'm in for Six Foot Track. Sole aim is to beat TB's PB.
Wednesday, November 28, 2012
Struggle city
Tuesday, November 27, 2012
HuRTS 2 x 20mins
Took me back 25 years to lunchtimes in the schoolyard today. MC and Rob were the school bullies and a chap cheating in his exams was the victim. In true lawyerly fashion I hid in the background and pretended to talk about the session.
The session was a toughie. MC called CQ too busy so we had to touch the Opera House gates and come back up the hills on each 20min rep. J-Fen flew off followed by Angus Mc and Barts while I followed next with Fats who drifted away from me slightly coming back around Farm Cove. Caught Barts near the end and finished the 20mins at 5.62km (3:33's). It was hot and humid, I was caked with sweat so tried to hold back a bit, knowing the second rep would be hard to maintain. Ran the second rep upfront with Barts and only pulled ahead slightly on the final hills finishing at 5.58km (3:35's).
Then the fighting began.
BTW, Billy now has a blog to record his training - BillytheBomb
Monday, November 26, 2012
Usual Monday
Sunday, November 25, 2012
Manly Dam Style
We started jogging afterwards to recover and ended up along Manly beach, bumping into Macca so finished the final 4km with him too. Also saw Ben, Paul S, Chris Y and Pete Walker out there on a beautiful but humid day. I had bonked by the end - only 24km but felt like 34km.
Saturday, November 24, 2012
Berlin Bound!
Finally felt well enough to get out today for the usual route and, with a few days rest, the legs felt very fresh. 14.04km in 58:56 (4:12's).
Big news is that the Berlin trip has been confirmed, we've paid entries and booked accommodation. It's a great crowd of tourists - Kanser, Young Timmy, Enda, Tucks, Rob C, Macca, Barts, Big Sam, J-Fen, Renaud and my mate from Fairlight, Steve B. Berlin Marathon just happens to land smack in the middle of Oktoberfest so post marathon recovery will be down in Munich. Can't wait.
Jamie - fancy a short trip up to Berlin lat September?
Tuesday, November 20, 2012
HuRTS 45min tempo
Still crook so took it very easy. Ended up doing 11.47km in 44:43 (3:49's). Client dinner tonight. Client beers tomorrow. Client Christmas Party on Thursday. Not sure when I'm going to recover.
Monday, November 19, 2012
Sick boy
Sunday, November 18, 2012
State relays
Good fun. I was called out 4:18 when I handed over to Andy but it's so inaccurate on the official handover mark that it's impossible to tell what the official time would be. Makes me think I'd love to run a proper 1500m and with a competitive field I reckon I could get close to 4:15 which would be great. Will have to look at the ANSW timetable. Today was a blind time trial. I saw the clock on the laps and ran 65, 2:15, 3:26 then a 58s last 300m.
Massive appreciation to Dave who showed up despite a last minute booking to fly to see his Dad this afternoon and losing his wallet and phone on the way. It was almost a definition in stress for him this morning yet he still showed up and performed strongly for the team.
Beers and curry with Dicky G, Richard Banks and Hamburglar this evening. Great evening. Richie B seems to know every curryhouse owner in town and Hamburglar seems to know every loose female bar owner in town. Much fun.
Friday, November 16, 2012
Easy Friday
Thursday, November 15, 2012
JPMorgan CC - 4th in 17:37
Did a very nervous warm up with Enda, Todd and Tucks then made my way to the start line to be greeted by literally dozens of HuRT Squad members. We were held for ages on the start line then the hooter went and the mad dash to the hill began. I felt like I was pushing hard but was surprised to see a group of 6 ahead of me - that group being behind Marty who flew away. Crasti was in the group but I didn't recognise the others. I was running with Tucks at this stage so normal service had resumed. Stayed with Tucks until 3km (having caught one of the group of 6 - we'd get them all bar Crasti by the end) but then he did exactly what he told me he was going to do and inexorably pulled away. We were still catching the group of 6 one by one though so I figured I hadn't blown up. It also still felt fast. By 4km I was up to 6th place and catching 5th. At the Fox Studios gates I'd caught 5th but he was running strongly with me. Tucks was about 80m ahead with the 3rd placed chap. I have to admit that when I caught the 5th placed chap, my sole thoughts were on keeping that position as you get mentioned on the JPMorgan website for 5th but nothing for 6th. Shallow, yes. Narcissistic, absolutely. Motivational, you betcha. But I look across and this bloke I'm tussling with for 5th place is a kid, and all I'm thinking is that I bet he's a better sprinter than me so I'd better go early. So I start going for it at the 5km mark. The kid sticks it out for a bit and then thankfully drops off, because I couldn't maintain that pace for much longer. But then, what do you know, but the bloke in 4th who Tucks has now dropped is suddenly in striking distance, so just like 2 years ago I just carry on the sprint and catch him on the final corner. Hell, even Tucks is now just up ahead. Stoked to cross the line in 17:37 - second fastest time ever and about 20s quicker than I was expecting.
What it taught me is that you can make up heaps of time in this race over the final mile (from 4km to the finish line). If I'd held pace I'd have run 17:5x - I managed to put 13s and 16s on the blokes I was running with at the Fox Studios gates (photo below). Also taught me how good Tucks is. He gets a lot of credit for his ultra trail performances but I think a lot of people don't appreciate how good he is on the shorter stuff too.
I was expecting J-Fen to figure strongly given how well he's been going in training but he was badly affected by antibiotics he was taking. He was in a very bad shape coming down the finishing straight with his legs buckling just before the line. Fair play to him though - he gutsed it out despite everything and must have been in a world of pain.
Some great performances out there. Special mentions to Andy, JB and Barts who all finished within 3 seconds of each other a shade over 18mins. But what about Laura - what a champ. Off virtually no training she runs only a few seconds slower than her winning time of last year to finish second. She's a big occasion performer.
Central governor performance of the day to MC for running 19:05. Lots of PBs out there today, including for Enda (another who always goes well in this race), Indrajeet and the KiltedScot.
Allens finished second in the Mixed team to KPMG, but Matt ran a great 19:17 and the girls ran out of their skins to finish either side of 23mins. Next year we'll get it.
At 4.8km:
The CEO and Chairman:
Me and Tucks, the latter looking more relaxed:
This is how painful it got for J-Fen (Enda about to strike):
You thought J-Fen looked pained? Check out Big Sam realising Mikey has taken him:
Tuesday, November 13, 2012
Getting nervous
I'm pretty psyched for this one and will just give it a good crack. Should be a great night.
Monday, November 12, 2012
Biding time
Bec and Kirst are sick so I may be sleeping in the basement tonight and tomorrow.
Weekend at Coledale
Then headed off to Coledale Beach for camping. Sunday was a glorious day and headed out at 7am after 9 hours solid sleep down the coast trying to find the bike path on LF Charlie's recommendation. Found it and it was running Mecca, just hugging the coast and cliff tops. 20.35km in 1:30:28 (4:27 average). Again very bouncy and glutes were sore by the end.
Friday, November 09, 2012
Easy Friday
Crowd was Ray, MC, Kanser, Emma, Big Sam, Todd and Russ. Very warm, but came out of the changing rooms and it was as if night had fallen, with a massive storm rolling through, hail stones and all. Standard Sydney Spring.
3 good sessions and 98km for the week but no long run. I rely on my long run. But feeling good nonetheless.
Thursday, November 08, 2012
HuRTS 400's
I wanted to give it a go today. Did all the reps (off a rolling 2:10 given we were doing 440's) between 75 and 77s. Tucks went off hard on 3 of them with Dom and Clarky in tow and J-Fen gradually increased his pace to run alongside on the last two otherwise I was upfront with Clarky on my shoulder. Bloody hot out there and had to work hard but pleased with the final speed session and feeling more confident for next Wednesday night.
Did an extra 4km warm down with Andy and JB for 11km all up.
Wednesday, November 07, 2012
Sydney to Hobart
Tuesday, November 06, 2012
Melbourne Cup
Ran back in 9:29 then third rep a bit further running with J-Fen taking it easy (last lamppost) then ran back in 9:35.
Was cooked to finish so jumped in the harbour with Laura, Angus and J-Fen for a much needed cool-down.
Then started on the Coopers Pale Ale.
Left Verandah Bar 20mins ago with my poor secretary (Kellie) in the hands of Wildman and Durante. She's a feisty girl so hoping she's OK.
Monday, November 05, 2012
Lazy arse
Sunday, November 04, 2012
Good times
Child of the 70's:
My beautiful wife:
Saturday, November 03, 2012
Lane Cove 10km - 2nd in 34:05
Warmed up with CT, Eoin, Richie H and Andy. Planned to take it steady to start and then ease my way into the run. The Horne went off quick and CT and I followed behind. CT then put in a burst to catch him and then pushed on ahead. That's how it stayed until the top of the hill past the 5km turn. CT ahead by 20 odd seconds with me running with the Horne. I sensed he was struggling on the hills a bit though and when we turned I suddenly found myself running alone pushing downhill. Had a bit of a scare at 7km when my left hammy felt it was tightening but it eased and I just cruised home.
Nice to get a few good prizes for 2nd - some great Mizuno gear. Certainly beats the cap and pair of socks from 2 years ago. Andy had a good run almost catching the Horne for 4th place. Gary looked comfortable just ahead of Macca still recovering from Melbourne. Dicky H is on the comeback trail and a few will be looking for a rare scalp against him at JPMorgan.
Friday, November 02, 2012
Manly 400's
Reps were all 80 or 81s with the last two at 79. Was bloody hot (over 30C) and I sweated buckets.
Golf was good. Need a new set of clubs for Christmas, if Santa is reading.
Wednesday, October 31, 2012
Wednesday MLR
Tuesday, October 30, 2012
Tiger Time Trial
Gary reckons its a great session that yields most benefit 2 weeks later, so the timing was ideal and the plan was just to nail myself. He wasn't feeling 100% so agreed to pace me at 70s laps for 3 laps. There was a nasty headwind down the back straight so I was secretly hoping it would be 3.5 laps, and fair play to him, he came good. Laps went as follows:
68, 2:18, 3:39, 4:40, 5:51.2
Very happy with that. Had to dig deep on the final lap so hopefully will do some good. I'm almost keen to try it again next week...
Many thanks to the Tiger who looked super smooth and provided perfect pacing.
5km warm up/down for 7km (!) all up.
Monday, October 29, 2012
Run home
Very easy run home spent trying to work out how to run a 2000m time trial tomorrow. After an hour I settled on trying to run 70s laps for as long as possible.
Saturday, October 27, 2012
Long Saturday
Another 40th Birthday Party tonight so headed over to join MC's merry crew in Centennial at 7am. Felt very average early on having enjoyed a few Bavarian Biers off the ferry last night with Macca and Charlie D.
Really good crowd with Dave Clark, Killa, Enda, Russell, Paul B, Mr Ace, Jonathan W and client Ben O'B joining MC and myself. 3 laps of the 10km circuit, but cut off the final 2km for 28km in 2:02. Final 6km were all under 4mins per km (the last 3 well under) and have to say that MC is travelling very well.
Tucks tracked down the photo below from Fitzroy Falls. Closet trail runner. I've been outed.
Friday, October 26, 2012
Easy Friday
107km for the week and now averaged over 100km for 5 weeks straight. Will drop down the mileage a bit next week and do some more speed work, starting with a 2000m time trial with the Tiger on Tuesday. Papping myself about that already.
Thursday, October 25, 2012
More 400's
We ran whole loops - between 440m and 450m - off a rolling 130 seconds. Felt the extra distance towards the end. Also switched direction after 5 reps which made the second 5 much harder (strangely). I ran:
78.1, 77.6, 76.8, 76.1, 75.9, 77.4, 76.8, dunno, 76.8, 75.9
Longer jog around Mrs Macs with Andy on return for 11km all up.
Wednesday, October 24, 2012
John Binfield
JB is a real talent. Has a similar background to me in running well as a kid (I think he did 800m at English Schools - I did 1500m) and his PB's are now pretty similar to mine. He started out quietly with the squad and then really improved in 2009 when I was off injured, so much so that when I came back he was smashing me. He takes his running (and Ironman's - currently training for Busso) very seriously. If I'm being brutally honest, at times I think he can overtrain. I don't think it's a coincidence that his two outstanding PB's (71 for a Half (Gold Coast, so full length) and 46:xx for City to Surf) came mid-way through preparation for a scheduled marathon. He's certainly capable of a 2:32 marathon and his 10km PB should be in the mid 32's. Having said that, I remember him running a 33:23 at North Head (again, pre-marathon) on a ridiculously blustery day which was worth at least a minute. But what do I know. Has a lovely wife (Sally - another runner) and enviable lifestyle. An all round good bloke.
Tuesday, October 23, 2012
Charlie Dalziell
I think the Garmin FR10 is the most accurate of the 3 I've had. I love it. 12.93km measures short compared to the 405 and 610, but is exactly the same as Gmaps measures it. It doesn't throw out the wild readings you sometimes get going under Circular Quay. Splits today were all within 3 seconds either side of 3:30's, other than a 3:40 coming up the hills and a slightly quicker finish.
LF Charlie has been running for a continuous period for longer than all of us. If you go onto Coolrunning (which I don't anymore on principle) he's one of the original subscribers. He's flirted with the offroad stuff and some "adventure" races, but I'll forgive him that as we all need a change once in a while and he's been at it for long enough. Has an encyclopaedic knowledge of races and people's PBs. The mild mannered man of the HuRT Squad, until Timmy starts buzzing in his ear. Enjoys a beer, but stops at 4, so sensible too. An all round good bloke.
Monday, October 22, 2012
Rob Costello
Rob joined the squad during my lengthy layoff with injury during 2009. An Irishman with an unhealthy appetite for lengthy trail running (which would normally debar you from the squad) he squeezes in in the basis of being a regular 10km and Half runner in between that offroad nonsense. And regular uninterrupted training is starting to produce some great results. A 10km PB back in the land of the blighted potato this weekend of 37:45 is testament to his efforts, and a marathon PB and sub3 in Dublin this weekend (as well as a potential notch against Kanser) is looking a dead cert. Becoming a new father always guarantees PBs, for reasons yet to be explained through scientific research. Enjoys the dark stuff (Guinness, not just trail running) - an old round good bloke.
Rob at front, unfortunately veering offroad again.
Sunday, October 21, 2012
Paul McClarnon
Headed out at 5pm dropping off a party invite (Maggie's 5th) to Thamal's then continued on down to Manly beach. Started easy then gradually picked up the pace pushing quite hard at the end. 12.2km in 48:24 (3:57's).
Macca is a relatively recent joiner of the squad. Notwithstanding, he's been racing triathlons and running for years. I'd always seen his results in Striders 10km races not knowing who the chap was. Then out of the blue about 18months ago he introduces himself to me in our local coffee shop. Turns out he lives, quite literally, just around the corner. Macca is one of the best racers I know, insofar as the training efforts convert to races. He always gives 100%. Not only that, he fully commits right from the beginning of a race, confident of his ability to hold on, which he almost inevitably does. Even if he does drop off, it will never be big-style. Melbourne marathon last weekend was a classic example. He was sick for the 3 days lading up to the event. That would have ruled 90% of people out. Macca takes 2 Nurofen on the morning and tells himself on the start line it's pointless just going through the motions. He was still with Fats (who went on to run a sensational 2:33) past half way before pulling out a 2:39. But marathons are not his only strength with a 33:30 10km PB to his name. He's a great training partner for those long Sunday runs finishing quick, as I just need to try and hold on to him. Never stops talking unless it's to take a gulp of beer. An old round good bloke.
Macca, in green, tracking Bartles and ahead of Scotty.
Saturday, October 20, 2012
Sam Agnew
Big Sam joined the squad a couple of years ago but, being another Fairlight resident, I'd been training with him (via Dicky Green, Jamie Stewart and Quentin) on Sunday long runs for a while before that. As strong as an ox, he seems to gain strength when others weaken over those 30+km runs. I'm convinced he'll run a great Six Foot Track one day. Runs great 400m reps too. If he sorted out his knees he'd be a force to be reckoned with. In between injuries, he's run a 34:30(?) 10km and a 2:46 marathon at Gold Coast last year, which would have been much quicker but for the robot dance in the final km. Berlin 2013 beckons. He loves a beer, loves the Palace, in fact loves all things English and makes my Sunday runs enjoyable. An all round good bloke.
Friday, October 19, 2012
Anna Fitzgerald
102km for the week and averaged over 100km for the past 4 weeks.
Anna is currently HuRTS #2 lady but is dead set dedicated and I wouldn't be surprised if she had designs on #1. Has a spot on attitude towards training but joins us less frequently now after joining Sean's squad. She's had her problems with injuries but always bounces back more keen than ever. Always laughing, always smiling. A great Half PB of 82:45 and watch for her to beat her 10km PB of 37:57 this weekend at the Brighton Beachside Dash. An old round top chick.
Anna in full flow and then with some chap in front of some toilets.
Thursday, October 18, 2012
Laura James
LJ is HuRTS girl #1. In fact, with a 36:xx 10km PB and a Half PB of 80:xx, she keeps most of the blokes on their toes too. She also knows how to win races, which is much harder than it sounds, taking out the JPMorgan win last year among numerous Striders 10kms. She's a regular on the ANSW scene (and bakes a mean scone). On top of all that, she can hold her beer despite only weighing about 45kg. But that's because she's from the Shire. An all round top chick.
Wednesday, October 17, 2012
Charlie Low
I think Fast Charlie joined the squad in about 2008. Of course we knew him by reputation for some time earlier. A very talented runner, an English Schools medallist as a kid and one-time 3000m steeplechaser in 8:35. Always training, always injured, always drinking, always slagging off Young Timmy. A bit too keen on the bike for my liking. Gets running fit very quickly. It would be fair to say that he, more than anyone else, changed the training patterns of the squad. Pre-Charlie we would do Hickson Road reps on Thursday and Pain in the Domain on Tuesday. Fast Charlie rightly pointed out that PiTD was a joke and we soon found ourselves running 14 x 3mins off a 1min rest instead. We all got super fit very quickly then all got injured. And that has been the modus operandi of the squad ever since. HuRTs is appropriate in more ways than one, just as "Fast Charlie" is appropriate in more ways than one. An all round good bloke?
Tuesday, October 16, 2012
Timmy Lindop
I set off with Tucks and J-Fen hunting down a marauding Rob Costello feeling great for about a km. then suddenly my legs (basically my hammies) just felt dead and I contemplated giving up there and then. Andy soon caught and passed. At CQ Kanser and MC caught and I managed to stick to them. Breathing was fine but the legs were gooooone. Should say is was about 32C too which didn't help. I think we averaged 3:38's on the way out. On the way back Kanser pushed ahead and I ran with Mikey until the Opera house and pushed on a bit after that. Finished in 20:16, pleased it was all over.
Where to start on Young Timmy? I've been delaying his write-up just to piss him off but now he's not talking to anyone and avoiding HuRTS sessions, it's about time to cover him. Timmy's an enigma. Always joking, but takes his fitness very seriously. Always winding people up, but easily wound up. Always with a drink in his hand, unless a certain ex-organiser of 10kms should be in the vicinity. Looks as though he gives 110% in every race, but I'm still not sure I've met anyone else with a sub35 10km PB fail to perform 45minute pacing duties. Proprietor of the second best running blog on the internet, but would lose a spelling-bee to my boy Charlie. Timmy has been running Striders since Brendan Foster could fit into a pair of shorts. He knows everyone and always has a word to say. He's got a very respectable 10km PB (34:24), a pretty good Half PB (1:16:xx) and an average marathon PB (2:47). Runs great 400m reps, but don't watch him do a 45min fartlek. Rides a damn good bike leg and, from where I'm viewing, seems to swim pretty well too. He makes turning up to races fun, having a beer afterwards more fun and my kids love him to boot. An all round good bloke.
Timmy, at left, following very rare win.
Monday, October 15, 2012
Clyde Rosanowski
Had a lunch on today so ran home. Had to make it fairly quick as Kirst was heading out to Futsal (scored her first ever goal in a narrow 3-2 loss!). Concentrated on the high cadence running which I've become fairly obsessed with recently. Didn't time it on the stopwatch but about 55mins.
I first encountered Clyde running the Sydney Half Marathon in 2007 - where I set my PB of 72:21 which still stands. This squat bloke running on the outside of his feet overtakes me on the harbour bridge and I think, who's this joker. I then proceed to teach this cowboy a lesson, but didn't get a step closer to him all race as he powered away to a 70:xx. I think Clyde has surprised a fair few people in this way over the years - most recently Macca in a HuRTS session a couple of months ago. An amazing engine, he gets running fit in no time at all and he's been on the scene for years with a wealth of experience. He seems to be mates with every Kiwi runner out there, from Nick Willis down. Takes great interest in how everyone goes and always willing to offer his advice. Unfortunately seems to prefer pimping up bikes and wearing lycra these days. But still an all round good bloke.
Sunday, October 14, 2012
Mike Race
Succumbed to the tummy bug that has gone through the whole family yesterday. Managed to avoid the vomiting but came close. Spent most of the day in bed.
Headed out this morning with Big Sam at 6am having only handed beans on toast in the previous 48hours. Managed OK until I dropped Sam off but then bonked shortly after. Still managed about 27km though at a fair enough pace.
Results in from Melbourne Marathon with the squad running some great times. Fats was first up smashing his (and my) PB with a 2:33:28. Ray was next smashing a long held PB by 3mins running 2:36. Macca had struggled with flu in the few days prior and was touch and go whether to run but in true spirit battled through for a 2:39. But on to the titleman of the post.
Mr Ace seems to have been with the squad forever. Early on towards the back of the pack, but forever improving. A stalwart of the Striders 10km series, a part time Ironman competitor but always keen on the marathon. At first the aim was the big one for every club runner - the sub3 hour marathon. He moved well beyond that mark earlier this year with a great 2:53. However, earlier this morning down in Melbourne he had possibly run of the day in recording a 2:49:08. Hell, that's basically 4min kms. Always smiling, a brilliant result from an all round good bloke.
Friday, October 12, 2012
Michael Killicoat
117km for the week.
Killa was a Macquarie grad a few years ago in the same vintage as Dave Clarke. If Kanser had got his act together they'd have walked away with the JPMorgan team trophy every year. He's a big lad and had great speed - in 2008 he ran a sub4 min 1500m. Running with HuRTS his stamina improved too making him a force to be reckoned with. He joined Terence at BRR a couple of years ago and has recently rejoined us, again steadily improving. Watch out for his result at JPMorgan this year. An Adelaide boy and as a result has a strange obsession with professional handicap racing, but an all round good bloke.
Killa, mixing it up with Shelley in the City to Surf.
Terence Bell
Finally back to my favorite 10x400m session. Normally hurts like hell but does you the world of good. Today I just wanted to get through without aggravating the hammie. Met Andy and Enda for the jog over only to find Big Sam and the AMP boys already onto their second rep when we arrived. Kanser arrived after our rep 2. Times were as follows:
73, 73, 72, 72, 72, 71, 69, 69, 69, 69.
72's felt fine. 69's required quite a bit of effort. Need to get some speed back. Garmin said 420m so I think it was a pretty accurate 400m. Off a rolling 2 mins. In front for the first 6. Sam gave me something to chase on 7 and 8 and Kanser and Enda did the same on 9 and 10.
TB is a machine. A PB over 100km of 7:05 is testament to that, easily good enough to earn him an Australian vest. He looks like Drago from Rocky IV but can probably hold a plank for longer. I'm sure Drago couldn't run a 2:37 marathon either. Or a 34:00 10km. Occasionally shies away from a head to head in an effort to maintain the perfect persona, but will forgive him that based on his achievements. Despite all that he's the mild mannered gentleman of the HuRT Squad and popular with the ladies to boot. I hate him. An all round good bloke.
Wednesday, October 10, 2012
Richard Green
Dicky is another pom who has been running for the Striders for years but started running with HuRTS about 3 years ago. However, given he's a fellow Fairlight resident I know him better for our regular weekend runs together. His real love is on the trails (he's a very handy orienteerer and "rogainer", whatever that is - I thought it was something you put on your head when your hair starts to fall out). He knows every single trail within a 30km radius of Fairlight, which is many more trails than you would believe existed. Dicky is a team winner and record holder for the Sydney Oxfam Trailwalker and has a sub4 Six Foot Track to his name. But he can also run a sub35 10km. You would think this would translate to a good marathon, but his PB is 2:59:55, despite being the regular 3 hour pacer for the Sydney Marathon. Fact is he's never raced one properly. But this doesn't stop him killing me on Sunday runs by insisting we set off at 4:15 pace. Likes a beer and I was convinced he was a Yorkshireman until he whispered to me one day in an apologetic tone that he's actually a Southerner. In spite of that, an all round good bloke.
Jonathan Fenton
I ran with Kanser, Enda and Bartles - 3:37's until the turn (just before first speed bumps) when Kanser suddenly ups the pace to 3:30's. I just hung on to his coat tails, working much harder. 3:37's were fine. 3:30's required work. He stopped at Mrs Macs to save his Achilles so I rolled up the hills myself, finishing in 44:23 (3:35's).
J-Fen joined us from the U, S of A about 3 years ago and has steadily improved ever since, save for a few months out with a back injury. He's probably got more untapped potential than any of the rest of the squad based on his training performances - particularly at the moment. You get the feeling he just needs one breakthrough performance and the rest of us will be left for dust. A 33:28 10km PB, 18:20 JPmorgan PB and a half in 1:14:47 show that he's right on the cusp, but given he produces performances in training better than I've ever done show there's more to come. Claims to have no speed but that's a crock, to coin his turn of phrase. Never a bad word to say of anyone. An all round good bloke.
J-Fen below, second from left.
Monday, October 08, 2012
Enda Stankard
Today was the easy Monday route (16km) in about 68mins with a big crowd including Kanser, Indrajeet, KiltedScot, JW, Georgie Moore and very happy to see Laura joining us for an easy 30mins in a tentative return from injury. Pace picked towards 4min kms at the end. Feeling more confident. Back is feeling better now I've been stretching my ridiculously tight hip flexors and no aggro from hamstring recently.
Enda is our main Irish protagonist. Never fully committed to running due to some strange affinity with triathlons, but very handy nonetheless. I wouldn't know Enda's PB's (I'm guessing low 34 for 10km, high 1:15 for a Half) but you can usually find him one place behind fellow Irishman POD and one place in front of fellow Irishman Kanser. Prone to illness but his real strengths lie in Timmy-baiting and at the bar. One of the few who'll still be ordering when I head home/pass out. Always gets his excuses in early but, bless him, was gracious in handing over the Churchill/Sands trophy as Irish captain following the English/Irish competition at the SMH Half. He'll be doing the same again following the JPMorgan Challenge. Never an angry word has crossed his lips. An all round good bloke.
Enda, at left, about to pass a weary-looking Richard High and de-chick himself at JPMorgan Champs in Singapore circa April 2011.
Sunday, October 07, 2012
Andy Heyden
Friday was a very easy Manly 14km route early doors with a hangover courtesy of beers the night before with Wildman, Kanser and Andy. 31:26 at the turn and 62:18 all up. Saturday was 2nd place in the Fitzroy Falls 10km. Hilly and rocky in parts and no good for my back. First guy was way ahead and I eased into 2nd place at 3km and from there ran alone. 37:30 all up and a hard hit out as opposed to a race. Today was 2hours early doors from Bowral Park Farm along Tourist Road and back. Hillier than I thought but just over 28km for 4:17's.
Not sure when Andy joined us but he arrived with his cheeky chappy English accent and proceeded to steadily improve back to the form that saw him run some speedy London marathons before coming out to Oz. He's rarely lost form since and always runs an honest race. Much more competitive than his amiable exterior suggests, although he finds it impossible to run past a cameraman without smiling and raising his thumb. He beat me (and Tucks) once up at North Head on the windiest day ever when he ran a very impressive 34:00 despite everyone else running 90s slower than normal. Unfortunately he has shown inklings of turning to the dark side in recent years with a couple of Ultra's, but at least when he does them he represents Australia so isn't mucking about. I think the photonbelow is of him doing an Ultra for Australia. Either that or a race walk. Likes a chat. Loves a beer. An all round good bloke.