Early morning massage with Tiger followed by 14kms over lunch with Ray in a very leisurely 67:02. Commisserated one another with yesterday's performances and planned the next attack.
Photo of yesterday's race attached courtesy of Benny...
Monday, August 13, 2007
Sunday, August 12, 2007
City to Surf
Bugger.
Finished not sure where in 48:01. I'll get all the excuses in first - a number of people ran slower (or a lot slower) than I expected - including Serg, Chris Truscott, Ray, Mike, Durante and Richard P. But the people I was expecting to be competitive with and run quick lived up to expectations - Chadi, Tucks (in a fantastic 46:45) and Anthony (in an equally impressive 47:32).
I set off fine running the first km quick and heading into Edgecliff Tucks, Anthony, Darren Benson and I were running side by side. Then going up the Edgecliff hill they just pulled ahead and I couldn't do anything about it. I told myself that I'd come good after Heartbreak Hill and that I just had to hang in but the legs just weren't there today. Started to pick up a few places around Rose Bay and always had Anthony in sight but come Heartbreak Hills I lost a couple more places - from blokes who went on to run sub-47:30 so it wasn't a question of starting too slowly. Hit 7km in 24:45 (18 seconds up from last year) which I was disappointed with but then looking back this meant that I still ran the back half slower than last year. Overtook Anna Thompson at the top of Heartbreak Hill and from then on I was running by myself. Tried to put it in along Military Road but I wasn't bridging any gap with Anthony - if anything, from here he was getting stronger as a couple of blokes he was running with fell of the pace and I overtook from 9-11km. Managed a decent finish but then felt guilty for not having tried harder earlier on.
Most disappointing thing is that I normally perform to expectations in the big events and this is the first time that hasn't been the case. It's hardened the resolve to knuckle down to training and catch a few more people next race though.
For the disappointment of the run, the post race entertainment made up. Great to catch up with so many people afterwards, including Springer (another great run showing he's getting back to form and great hospitality in going out of his way to get us free beers in the Deutsche Bank tent), 26miles, Ray (who was probably as disappointed with 48:51 as me), Mike, Durante, Uncle Dave (good to see him back in action), Tim Cradock (who had a great run - how can anyone run 36:10 in a 10km the week before and then back up with a 49:01 C2S?) and particularly MPH who then led me on to the Hotel Bondi for a few more refreshing ales.
Love this event but it wasn't to be this year.
Finished not sure where in 48:01. I'll get all the excuses in first - a number of people ran slower (or a lot slower) than I expected - including Serg, Chris Truscott, Ray, Mike, Durante and Richard P. But the people I was expecting to be competitive with and run quick lived up to expectations - Chadi, Tucks (in a fantastic 46:45) and Anthony (in an equally impressive 47:32).
I set off fine running the first km quick and heading into Edgecliff Tucks, Anthony, Darren Benson and I were running side by side. Then going up the Edgecliff hill they just pulled ahead and I couldn't do anything about it. I told myself that I'd come good after Heartbreak Hill and that I just had to hang in but the legs just weren't there today. Started to pick up a few places around Rose Bay and always had Anthony in sight but come Heartbreak Hills I lost a couple more places - from blokes who went on to run sub-47:30 so it wasn't a question of starting too slowly. Hit 7km in 24:45 (18 seconds up from last year) which I was disappointed with but then looking back this meant that I still ran the back half slower than last year. Overtook Anna Thompson at the top of Heartbreak Hill and from then on I was running by myself. Tried to put it in along Military Road but I wasn't bridging any gap with Anthony - if anything, from here he was getting stronger as a couple of blokes he was running with fell of the pace and I overtook from 9-11km. Managed a decent finish but then felt guilty for not having tried harder earlier on.
Most disappointing thing is that I normally perform to expectations in the big events and this is the first time that hasn't been the case. It's hardened the resolve to knuckle down to training and catch a few more people next race though.
For the disappointment of the run, the post race entertainment made up. Great to catch up with so many people afterwards, including Springer (another great run showing he's getting back to form and great hospitality in going out of his way to get us free beers in the Deutsche Bank tent), 26miles, Ray (who was probably as disappointed with 48:51 as me), Mike, Durante, Uncle Dave (good to see him back in action), Tim Cradock (who had a great run - how can anyone run 36:10 in a 10km the week before and then back up with a 49:01 C2S?) and particularly MPH who then led me on to the Hotel Bondi for a few more refreshing ales.
Love this event but it wasn't to be this year.
Thursday, August 09, 2007
So it's done...
Something very satisfying about finishing your last run before a big race - it's now just two days rest (although I may plod about a bit on Saturday) before the big race of the year.
Today was 14km easy (again) running down to the Opera House and then two loops of the Mona Fartlek circuit with Ray, Tucks, Anthony, Simon and Tim with a couple of strides thrown in. 1:06:11.
Today was 14km easy (again) running down to the Opera House and then two loops of the Mona Fartlek circuit with Ray, Tucks, Anthony, Simon and Tim with a couple of strides thrown in. 1:06:11.
Wednesday, August 08, 2007
More easy running
14km from work in 1:06:00. To Rushcutters, through Trumper Park, Past Lord Dudley, up Jersey Road, in Paddington Gates, one loop of Centennial and back via Fox Studios, Cleveland and Hyde Park. Very slow and gentle.
OK - my predictions for Sunday:
Serg: 44:47
Tucks: 46:51
Anthony: 47:22
Ray: 47:50
Durante: 48:59
Mike: 49:32
Flake: 54:12
That's unless the wind picks up (in the wrong direction) which the weather forecast is threatening...
OK - my predictions for Sunday:
Serg: 44:47
Tucks: 46:51
Anthony: 47:22
Ray: 47:50
Durante: 48:59
Mike: 49:32
Flake: 54:12
That's unless the wind picks up (in the wrong direction) which the weather forecast is threatening...
Tuesday, August 07, 2007
Enjoyable Pain
3km warmup + 6km Pain + 3km warmdown.
Another big crowd with Tucks, Ray, Serg, Chris's G and E, Anthony, Mike, Tim C and Dave Clark among others. Everyone taking it easy in a taper for Sunday. Was really enjoyable as a result - just floated on the reps chatting all the way around.
Another big crowd with Tucks, Ray, Serg, Chris's G and E, Anthony, Mike, Tim C and Dave Clark among others. Everyone taking it easy in a taper for Sunday. Was really enjoyable as a result - just floated on the reps chatting all the way around.
Monday, August 06, 2007
Easy Monday
14km around Balls Head at lunch with Ray. Very easy run chatting all the way (although Ray does that at any pace) about the weekend results and City to Surf. 1:07:53. Felt tired in the second half as a result of the weekend's efforts so have ditched any plan to take Pain and Wednesday seriously and will just be running easy for the rest of the week.
.....One of the things I was chatting to Ray about was the conversion factor between the Lane Cove 10km result in August and City to Surf results. Ray mentioned that Stephen Jackson had analysed this over the years. Sent Action a PM this afternoon and he replied saying that looking at over 100 results over the past 3 years (there are some people out there who are even more obsessed on stats than me) the conversion factor is as near as dammit to 1.4. Gives me a predicted 46:58. Still think this is very ambitious but sub47 has got to be the ultimate aim.
.....One of the things I was chatting to Ray about was the conversion factor between the Lane Cove 10km result in August and City to Surf results. Ray mentioned that Stephen Jackson had analysed this over the years. Sent Action a PM this afternoon and he replied saying that looking at over 100 results over the past 3 years (there are some people out there who are even more obsessed on stats than me) the conversion factor is as near as dammit to 1.4. Gives me a predicted 46:58. Still think this is very ambitious but sub47 has got to be the ultimate aim.
Sunday, August 05, 2007
Medium Long Sunday
Another beautiful day for running. Same route as last week in 1:41:49 (47:10 at Stone Arch). Easy run but felt more tired during the second half as a result of yesterday's race.
Saturday, August 04, 2007
Striders 10km Lane Cove
3rd in 33:31.
Occasionally you run a race and everything just works. Felt fantastic today. Plan was to push the pace from the start and run this course like everyone says you should - put it in until the turn at 5.3km and then let the hills bring you home.
Took off at the start and was surprised to take the lead for the first km. Was still in the lead at the start of the hill up to Scribbly Gums when Jeremey Horne just took off. He turned about 15m in front with me, Tom Crasti and Tim Ashby in the following group. I tried to push on the pace at the bottom of the hill to drop Tim but just seemed to drag them both with me. I think Tom and I must have made a small gap over the next 2km as we went through 5km in 17:03 and Tim said he was through in 17:08. Tom pulled in front up the hill to the 5.3km turn but I was still feeling good enough to catch him on the downhill following the turn. Basically just ran with Tom from there through to the bottom of the hill at Scribbly Gums - trying to force the pace but failing to drop him. I must have eased off at that point as he suddenly surged ahead and had 10m on me in no time. I ran a slow km from 8-9 as he'd built up a gap of 10 seconds by 9km. From there I just pushed for home hoping to hold Tim off.
Tim finished in 33:46. If you're reading this mate, that's now 3-3 for the season (I think we can ignore the SMH - 10kms are where it's at) and having pulled it back from 3-0, you've got to be worried about the Striders cumulative 10km points!
Although the time wasn't quite as quick as I had hoped for, I was chuffed in how I felt running it. Feeling confident for City to Surf now but just hope I haven't peaked a week early.
Occasionally you run a race and everything just works. Felt fantastic today. Plan was to push the pace from the start and run this course like everyone says you should - put it in until the turn at 5.3km and then let the hills bring you home.
Took off at the start and was surprised to take the lead for the first km. Was still in the lead at the start of the hill up to Scribbly Gums when Jeremey Horne just took off. He turned about 15m in front with me, Tom Crasti and Tim Ashby in the following group. I tried to push on the pace at the bottom of the hill to drop Tim but just seemed to drag them both with me. I think Tom and I must have made a small gap over the next 2km as we went through 5km in 17:03 and Tim said he was through in 17:08. Tom pulled in front up the hill to the 5.3km turn but I was still feeling good enough to catch him on the downhill following the turn. Basically just ran with Tom from there through to the bottom of the hill at Scribbly Gums - trying to force the pace but failing to drop him. I must have eased off at that point as he suddenly surged ahead and had 10m on me in no time. I ran a slow km from 8-9 as he'd built up a gap of 10 seconds by 9km. From there I just pushed for home hoping to hold Tim off.
Tim finished in 33:46. If you're reading this mate, that's now 3-3 for the season (I think we can ignore the SMH - 10kms are where it's at) and having pulled it back from 3-0, you've got to be worried about the Striders cumulative 10km points!
Although the time wasn't quite as quick as I had hoped for, I was chuffed in how I felt running it. Feeling confident for City to Surf now but just hope I haven't peaked a week early.
Friday, August 03, 2007
Easy jog
Very easy 8km to Darling Point and back in 36:24. Back of right knee sore after yesterday's hills. Not sure what to expect tomorrow. Will be disappointed with anything over 34 and pleased with anything under 33:30.
Thursday, August 02, 2007
Hills
3 x 6 x 180m Hills with a jog down after each and a 1km jog between sets. Big crowd again including 2 Mikes, Ray, Phil, Springer, Andy, BT Blokes and Chris G. Pushed them but didn't kill myself in trying to save something for Saturday - no lactic at the end. About 34 seconds each. The 2 Mikes (particularly Durante) were leading the way.
4km warmdown for about 13km all up.
4km warmdown for about 13km all up.
Wednesday, August 01, 2007
City to Surf prep
Ran the City to Surf route at lunch with Serg, Mike, Anthony, Chris E and Andy. 15km all up in 62:33 and about 59 minutes for the C2S route.
Main aim was to work out exactly what happens after Heartbreak Hill. There always seems to be one extra turn that I forget year on year that saps the mental spirit when racing. Conclusion after running the course was that:
1. Other than Rose Bay, there are virtually no flat bits.
2. Heartbreak Hill isn't half as bad as it's made out.
3. The hills in Vaucluse following the turn off onto Military Road are the worst section.
So plan has to be to attack the course from the top of HH (8km) until the end of Military Road (11km).
Can't wait.
Main aim was to work out exactly what happens after Heartbreak Hill. There always seems to be one extra turn that I forget year on year that saps the mental spirit when racing. Conclusion after running the course was that:
1. Other than Rose Bay, there are virtually no flat bits.
2. Heartbreak Hill isn't half as bad as it's made out.
3. The hills in Vaucluse following the turn off onto Military Road are the worst section.
So plan has to be to attack the course from the top of HH (8km) until the end of Military Road (11km).
Can't wait.
Tuesday, July 31, 2007
Pain
6km Pain plus 6km warmdown.
No time for a warm up today. Pain felt a bit easier as a result. Pushed all the reps and made a special effort on the hills. 1:58 for the long rep holding off Andrew W which was not bad as we were running on the grass and all over the place to start with to avoid the crowds.
Another big crowd. Getting excited about the City to Surf now - all the Pain/Thursday crowd are doing it so there should be a big group of us fighting it out towards the end - Tucks, Ray, Andrew W, Tim C, Richard H, Anthony and Durante to name a few.
No time for a warm up today. Pain felt a bit easier as a result. Pushed all the reps and made a special effort on the hills. 1:58 for the long rep holding off Andrew W which was not bad as we were running on the grass and all over the place to start with to avoid the crowds.
Another big crowd. Getting excited about the City to Surf now - all the Pain/Thursday crowd are doing it so there should be a big group of us fighting it out towards the end - Tucks, Ray, Andrew W, Tim C, Richard H, Anthony and Durante to name a few.
Monday, July 30, 2007
Easy Monday
Easy 14km around Balls Head loop with Ray. 1:06:13 (started timing straightaway rather than from the "official" start). Nice run. Cool conditions. Bumped into Phil Woods on the way back and I think MPH on the Harbour Bridge - would that be right?
Had a sore throat for the last 2 days and worried it's developing into a full on cold. Legs were a bit weak but could just be pyschosomatic.
Had a sore throat for the last 2 days and worried it's developing into a full on cold. Legs were a bit weak but could just be pyschosomatic.
Sunday, July 29, 2007
Medium-Long Sunday
Used to be long Sunday, but upping the kms recently means my long Sunday run of 22km is no longer. Kept it shorter today easing down for City to Surf and also because I woke up with a sore throat and don't want it to develop into a full blown cold.
Beautiful day for running, cool and a bit breezy but clear as a bell. Ran the old long Sunday route around North Head and Balgowlah Heights but had to add a section in BH becuase of repair work being done on the footbridge before 40 Baskets beach. 1:41:03. Felt great - no niggles for once and easy pace all the way.
Beautiful day for running, cool and a bit breezy but clear as a bell. Ran the old long Sunday route around North Head and Balgowlah Heights but had to add a section in BH becuase of repair work being done on the footbridge before 40 Baskets beach. 1:41:03. Felt great - no niggles for once and easy pace all the way.
Saturday, July 28, 2007
Saturday tempo
Woke up too tired to do the CR Bay run so ran a tempo 8km over lunchtime instead. 2km warmup + 7.5km tempo + 1km warm down. Felt tired all the way but new course record in 26:39. Route is here...http://www.gmap-pedometer.com/?r=1177656 Works out at 3.33 per km.
Thursday, July 26, 2007
Thursday Fartlek
Mona Fartlek with the Thursday crowd. Too many turned up to name here, but included Ray, Tucks, Chris's G and E, Anthony, Mike, Darren, Simon, Durante, Andrew W, Tim, English Andy and even Charlie Low returning from injury.
Tucks and I ran at the front with Anthony just behind. Reached the half way mark in about the same place we did last time out - maybe a touch further. Finished in exactly the same spot - ie finishing the final fast rep on the start line and the final float half way down the Opera House.
Tucks was pushing the longer reps in the first half and I was struggling to hold on. Felt stronger on the way home.
3km warm up and 4km warmdown for 13km all up.
Tucks and I ran at the front with Anthony just behind. Reached the half way mark in about the same place we did last time out - maybe a touch further. Finished in exactly the same spot - ie finishing the final fast rep on the start line and the final float half way down the Opera House.
Tucks was pushing the longer reps in the first half and I was struggling to hold on. Felt stronger on the way home.
3km warm up and 4km warmdown for 13km all up.
Wednesday, July 25, 2007
Wednesday filler
14km run into work with the usual 3 marathon pace stretches. Felt lethargic on the slow bits but good on the fast bits - no hanging on for the final 200m which probably which I wasn't pushing as hard.
27:10 at Spit but 56:30 all up so quick in the second half. Beautiful clear day with no wind.
27:10 at Spit but 56:30 all up so quick in the second half. Beautiful clear day with no wind.
Tuesday, July 24, 2007
Pain in the Domain
4km warm up + 6km Pain + 3km warm down. 13km all up.
Nice session today feeling surprisingly good after the recent mileage. Good crowd with Serg, Durante, Ray, Chris G, Chris E, Mike and Dylan. Usual story for me, pushing ahead on the flat bits and struggling up the hills. I'm starting to get a complex about running hills. 1:58 for the long rep (felt faster) with Serg and Durante toying around, chatting and making it look easy. Good for the motivation.
24:42 all up so pretty quick.
Nice session today feeling surprisingly good after the recent mileage. Good crowd with Serg, Durante, Ray, Chris G, Chris E, Mike and Dylan. Usual story for me, pushing ahead on the flat bits and struggling up the hills. I'm starting to get a complex about running hills. 1:58 for the long rep (felt faster) with Serg and Durante toying around, chatting and making it look easy. Good for the motivation.
24:42 all up so pretty quick.
Monday, July 23, 2007
Starting to feel tired
14km loop around Balls Head with Durante over lunchtime. Felt pretty tired - especially on the hills but recovered again towards the end (I think you always do when you're running tired - it's normally when you reach the stage that you're running on auto-pilot). Felt as though I was slowing Durante down on all the hills. Just over 60 minutes.
Sunday, July 22, 2007
Long and slow
30km on the Bantry Bay Ballbreaker STaR. About 2:50 - very slow and disrupted to start with and lots of bush combined to make it a long time on my feet. Cut it short at the end as we were running out of time and energy.
Couple of photos from our recent holiday. Don't ask why Kirst bought that balloon for Charlie's birthday.
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