3km reps

3 x 3km (2.92 to be exact) with a 3 minute rest. Route is G-mapped here....http://www.gmap-pedometer.com/?r=1045394

Times went 9:30; 9:27; 9:19. That third one is almost my 3km PB.

Great crowd today with Serg, Ray, Tucks, Richard's H and P, Andrew Wilson, Anthony, Tim C, Chris E and Christian. Intention was to take them slightly slower than 10km race pace and keep the times consistent without any drop off on the third. But with Serg on form, that was never likely.

First two reps ran with Serg and Tucks all the way, each of us sharing the lead. Tim C joined in on the second. Was feeling really comfortable - the marathon pace sessions make longer intervals feel so much easier. It's very different to Pain where the reps are shorter and quicker. We hit the lamp post at the 1.5km mark at 4:43 on each rep so the pacing was very consistent - always was going to be with Tucks running alongside. The difference in time was made on the hillier second half.

Was determined to keep the final rep consistent so pushed on following the 1.5km marker. Finished with just Serg and I pushing each other to the line. Very chuffed to have picked up the pace on each one.

Feeling much more confident about Gold Coast now. I've felt much stronger over the last 2 days so hopefully some of the kms I've been putting in recently have bedded down.

It's a girl!

Actually, don't know yet. Will find out in about 30 minutes.

14km run to work this morning with the usual 3 marathon pace stretches. Felt fresh and lively from the word go - first time I've felt this way since last Thursday. Discovered that my foot injury has been caused by my new trainers - reverted to my old ones today and immediately felt better. So Mizuno Endura are out and Mizuno Waverider are in. Still pain in the back of my knee when pushing it uphill.

Anyway - run itself was great. Lovely conditions. Good fast bits feeling fresh each time although the Military Road section was probably not as fast as previously.

26:50 at Spit Junction and 56:26 all up.

Fast Pain

Tuesday

3km warm up + 6km Pain + 4km warmdown.

Another strong turn-out for Pain today with Ray fresh from his weekend marathon, Tucks, Serg, Durante, Chris Graham and Anthony. Serg and Durante pushed it from the very start. Came to the long rep and I was up for a quick one but they had 10 yards before I knew it. Drafted in behind Tucks and pushed on after the mosaics to run 1:55. I was still way adrift of Serg and Durante who both ran an amazing 1:49.

Still felt OK for the final reps (Serg was still pushing on and looks to be in great form). Easy warm down with Tucks, Serg and Michael. 25:10 for the whole session - we didn't rest much after each rep.

Monday

Rest. Feeling weary and with a few niggling injuries (right knee and left foot) after 111kms over the past 7 days.

Weekend wanderings

Sunday

Willoughby Winder STaR. Horrendous weather, really wondered what I was doing getting up at 5.30am in the dark with torrential rain and wind to match. Part of the course was cut off due to weather damage. Ran with Superflake, Peter Truscott, new fast bloke Tim Rowe and others. About 25kms in 2:02.

Saturday

Very easy 5km wandering about around Manly Vale.

Back to reality

14km run into work. Terrible weather - blowing a gale over the harbour bridge such that I could barely stand upright. Had to carry a heavy rucksack with my boots and mufti clothes too. Add that to last night's efforts made for a very sluggish run. 28:50 at Spit Junction and 61:59 all up. Last night's prediction of ten minutes slower was optimistic...

It's not Hickson Road

Missed reps on Hickson Road due to damn client meetings. Very disappointed as it sounds as though Durante was flying.
Decided to try and make the most of it by doing a tempo run home (14km). Set off at a cracking pace and just tried to maintain it. Chuffed to bits with the time - 26:45 at the Toyota Garage (a PB in itself) and 50:47 all up (a PB by over 4 minutes). Having said that, I've never really gone all out on this route before. I'll probably be about 10 minutes slower reversing the route on the run in tomorrow.

Back to Balls

Balls Head 14km with the usual 2 marathon pace stretches. Pushed the first one a little too hard so struggled on the short stretch along the Luna Park foreshore. Recovered for the stretch over the harbour bridge. 53:55 for the section I time.

Bumped into Tucks on the Harbour Bridge on the way out - good to seem him back in training again.

Return to Pain

1km warm up + 6km Pain + 4km warmdown.

The first group in Pain just gets stronger and stronger. David Clark and I were bemoaning this at the top of the hill after the penultimate rep. Great crowd today - Ray, Richard H, Durante, David Clark, Steve Thurston, Mike, Tucks (back from injury), Phil Woods, Anthony Murrell etc. I led the group around in 25:27 - so pretty quick. That didn't stop Durante running 1:52 on the long rep, followed by David in 1:55 and me in 1:57. Tried to push on between the mosaics but still had yesterday's long runs in my legs. Pushed ahead on the two reps at the top of the hill but over the final two reps I'm finishing half way down the field.

Warmdown of 4km with Durante due to not having sufficient time to do a proper warm up. If he doesn't run under 2:50 at Gold Coast I'll eat my hat.

Substitute Sunday

Results showed I ran 13:04 at the State Relays. About 15 seconds down on what I hoped for (Chadi E ran 12:48 and Adam Laughlin 12:52. Ray ran 13:04 too and then backed up with a 13:11) but probably what I expected given how I felt on the day.

AM - 14km run to work. Back very sore for the first 7km - affecting the breathing so that I could only take shallow breaths. Otherwise very easy. 28:14 at Spit Junction and 59:39 all up.

Lunchtime - easy 14km run around Balls Head with Mike, Richard P, Ray and Tim Lindop. 59:48. Popped two Voltaren beforehand and the back felt much easier.

State X-Country Relays

Ran 4th leg for the A team with Glenn, Ray and Ewen. Really like the atmosphere at these ANSW events (I went on about it in detail posting following Novice) and particularly where it's a relay. But from a competitive point of view, running 4th leg is like running a 4km time trial. Felt as though I pushed it as hard as I could but with no-one to chase and no-one chasing, it's tough. You see that from the times in interval training when you have a good bunch to run with.

No individual results yet but we came 6th - maybe 5th Open team as one of the teams in front looked as though it was an under-20 team. I had a really sore back all the way around - particularly trying to accelerate after the tight corners. It was caused trying to shift my old TV down 2 flights of stairs last night. Will be interesting to see how the individual times compare as most of the people who ran Novice were there.

Easy Friday

14km easy run to work. Lovely cool conditions. 27:30 at Spit Junction and 58:35 all up. Knee still a bit sore on the uphills.

BTW, if Tim Ashby is reading this, it's tomorrow or never for the Striders 10km win. With the State Relays in the afternoon and Tucks and Uncle Dave out injured, it's all yours. No pressure.

Mona Fartlek

The Thursday crowd goes from strength to strength. Today was Serg, Ray, Tim, Richard P, Darren Q, David Clark, Chris and myself. Met at Opera House gates and ran 90 (90), 90 (90), 60 (60), 60 (60), turnaround, 60 (60), 60 (60), 30 (30), 30 (30), 30 (30), 30 (30), 30 (30), 30 (30).

Unbracketed times are ran hard and bracketed times are a float, the idea being to keep them sub-4min per km. Intention is to get back to the start by the end of the session. The idea of shortening the rep times (and rests) is that the pace is maintained throughout.

Serg g-mapped the route here: http://www.gmap-pedometer.com/?r=1003537

Took it out with Ray and Serg but with Serg pushing on it was just me and him by the turnaround with Ray about 50m back (he was taking it easy for Sat afternoon). Picked up David Clark on the way back and the three of us pushed it all the way. Finished about 150m beyond the start so we must have quickened the pace quite a bit.

The route suggests 5.85km for the 20 mins - average of 3:24 per km including the floats. I reckon the floats were no quicker than 3:40 pace so we must have been averaging under 3:10 pace for the hard intervals. Enjoyed this one. It hurts when you're doing it but you can recover quite quickly afterwards.

2km warm up and 4km warm down for 12km all up.

That's three good sessions in three days so I lifted the confidence a bit.

Balls Head Revisited

14km around Balls Head with three marathon pace stretches - from the Commodore to Balls Head, along the Luna Park Foreshore and over the Harbour Bridge. Really enjoy this session - the fast patches are never too painful (and I don't time them) as I just try to get as close as possible to lactic build up then try to run relaxed to keep it at bay. Felt fresh for the start of each one although the stretch over the Harbour Bridge is more an acceleration all the way due to the hill to start.

Felt great today - only ill effect from yesterday's session is a pain behind my right knee, more noticeable when trying to run uphill. Hoping it's just a minor strain. Still got sore ribs following my fall from the Razor 10 days ago though.

54:15 for the section I time.

Serious Pain

4km warm up + 6km Pain + 1km warmdown = 11km.

Prepared myself for a tough session today (despite a broken night's sleep rushing to the hospital at midnight) after last week's slow affair. A few of the usual crowd were missing but with Durante, Dave Clarke and the fast improving Mike and Anthony there, there was plenty of competition about. I tried to push all of the early reps in order to take the sting out of Durante's tail on the long rep. Didn't quite work. He and Dave set off like a couple of hares on the long rep while I just concentrated on not letting the gap exceed 5 yards. Sensed Dave was weakening after the first mosaic and was slowly catching Durante after the second mosaic but failed by a yard to get him. Still recorded easily my fastest time (1:53) for the 709m. It's probably not too far off my 800m PB.

Just about held it together for the two grass reps along the top but was weak on the penultimate hill. Mike finished very strongly and Anthony too was looking good. 25:55 all up so a very good session.

I'm predicting Mike will run sub 35:30 at Lane Cove on Saturday morning and Michael will go sub-35, weather permitting.

Needed the rest

Took Saturday and Sunday off - partly because of being away at the Gold Coast but mostly because I was knackered after a tough week following last Sunday's SMH. Today was the usual Monday lunchtime run with Ray, Mike and Richard P - Balls Head was closed for a police investigation so headed around Berry Island instead. That made it about 17km in 1:18:14.

How did Uncle Dave do it?

Up on the Gold Coast for the Partners Retreat. Had some time to kill this morning so ran 28km. Set off from the Sheraton Mirage and ran all the way down the beach to Burleigh Heads (about 14km I guess in 63 minutes), had a drink and ran back. Got bored of running on the beach somewhere south of Northcliffe so joined the road and ran back on the pathway next to the beach. 2:05:30 in total. Extremely tired at the end, mainly through dehydration. I've drunk gallons this afternoon.

Some observations:

(a) Longest distance I've ever run in a straight line. How many people out there can beat 14km without turning a corner?
(b) Running in a straight line is very boring.
(c) It's very hard not to speed up when running in a straight line on a dead flat surface.
(d) Kept on thinking about Dave running 50km on the track. How on earth did he do it without going insane?
(e) There are lots of overweight, tanned blokes on the Gold Coast.
(f) There are not nearly so many attractive females as Queenslanders would have you believe.

Hill reps

Hill reps in the Botanical Gardens with Ray, Durante, Anthony, Chris from HSBC, Darren Q, his mate Simon, and Pete W. 3 x 5 x 180m hill with a jog back down and a 1km jog in between each set. Still struggling with the fatigue. Durante ran off the front of each of the reps. Started to feel comparatively stronger against the rest of the group in the final set where fatigue was really setting in.

Still unsure of the benefits of this session. It certainly gets the lungs burning and the legs feel very tired by the end but not sure it does much for a 10km runner.

Jog before and long warm-down for about 12km all up.

Attacking the soreness

Easy 8km run pushing on every now and then either side of an Easy Tiger massage. Which was bloody painful. About 35mins.

Sore Pain

4km warm up + 6km Pain + 1km warm down = 11km.

Took Pain easy today, suffering from a stiff back after my Razor stack and sore calves. Well, real reason I took it easy was that I was knackered. The faintest whiff of a hill and the legs just failed. Not a huge crowd, but with Durante, Ray and Mike there to push things along it wasn't slow. Struggled on the long rep after starting quickly, with Durante pulling ahead, Ray easing past and Mike and Anthony pipping me to the post. Amazed to still run 1:59 though when I thought it was more like a 2:05.

At least it's done. 26:50 all up.

Stiff and sore

Very easy 14km recovery run around Balls Head with Mike and Ray. Spent all the time chatting about yesterday's race. 60:11.