400s

Originally it was to be 14 x 400m, then thought that would frighten off too many people so sent out the email for 12 x 400m, but when we arrived at Rushcutters:
(a) there was a cricket match going on and the spectators were not happy with us running around the oval;
(b) the course was long - Garmin's had it at between 410m and 425m; and
(c) I reached rep number 3 and was knackered,
so it became 10 x 400m.

Reps went:

73, 72, 72, 72, 72, 72, 71, 71, 71, 67

Could have done two more at the end if I hadn't blasted the final rep but it's mentally tough at the rep 3/4 stage when the decision was made.

Ran them all with Serg with Anthony taking it easy for the Corporate Games 10km on Sat. Kanser followed running 74s with Luke, Clement, Greg and Chris G (showing no signs of his 6ft efforts) also showing up.

Warm and humid conditions.

MLR Wednesday

19km run to work (Queenscliff lagoon, Manly beach then in) but without the 4 marathon pace stretches. Not strong enough to do those yet, particularly after yesterday's session. Legs felt tired but breathing was fine. Watch said 83 mins but given I was 68mins odd at the bottom of Ben Boyd I think I forgot to run it between the bubbler in the park and the bubbler before the bridge at Milsons Point.

Looking back at when I ran this route regularly in August and September last year with the marathon pace stretches, I think I was a lot fitter....

8 x 5mins

Getting stronger. 8 x 5mins off 90 seconds rest. Run in the sun and heat at lunchtime with a big crowd including Ray, Tucks, Anthony, Kanser, Springer, the Judge, Phil W, Timinerko, Greg, Darren, Enda, Adam C, Pete W and others.

Tried not to push too hard for the first few reps. A big crowd ran easily on the first rep then the Judge with Tucks following were slightly ahead from reps 2 to 6. I tended to run with Anthony and Ray. The reps were gradually increasing in pace from 3:25 to closer to 3:20 per km. A lot dropped out after 6 so that only Ray, Tucks, Enda, Adam and I completed rep 7 with Gerry, Greg and Tim L stopping after 4 mins. Enda and Adam dropped out after 7. Ran with Tucks all the way on reps 7 and 8 feeling very good. Not nearly as spent as last week and the strongest I've felt after doing that session. This is a GMap of the final rep which suggests it was run at 3:13 per km....
http://www.gmap-pedometer.com/?r=1689559

The Judge was looking strong and didn't tail off on his final rep. Will be very interesting to see what he can do at the NSW Road 10km. I might open a book on the Judge vs Tucks. Any takers?

Recovery run

Very easy 13km with Kanser to Centennial via Garden Island and Ocean Street but straight back from the Randwick Gates via Surry Hills. 59:00. Felt great today - first time I have done so following a long Sunday run so perhaps things are on the up. They need to be. I've got a new aim for the season following this post on Kanser's blog (9th March)....http://www.kanesmarathon.blogspot.com/

Long Sunday run

Same as 2 weeks ago - 5km around Burnt Bridge Creek deviation before hooking up with TJA and running 2 loops of the 10km route. Tim wanted to do more marathon pace work so it was quick for a long run. First 10km loop in 40:13 then the second in 39:46 bringing up a nice 79:59 for the 20km. I was then knackered and gestured to Tim not to hang around for me as I struggled over the last 2km home. Tim was looking strong today.

Beautiful morning with mist on Campbell Parade park as we started and watching the sun rise running down Manly beach for the first of 4 times. Cool to start with but warmed up when the sun rose.

27km.

Saturday tempo

Manly 7.5km route ran at a decent pace but without killing myself. 27:46 (20:22 at Queenscliff). Had a bottle of red wine yesterday and for some reason red wine always drains any strength from my body so felt very tired, and lacking in motivation, all the way.

8 x 800m

8 x 800m off 2 minutes at Rushcutters Oval with Kanser, Serg, Durante, Greg, Tim C and thingy. Mentally it's a tough session but didn't feel half as wrecked physically as I did on Tuesday. Was feeling very tentative to start with after a number of beers last night and with it being pretty warm. But the session went well. Reps were:

2:30; 2:27; 2:27; 2:26; 2:28; 2:27; 2:25; 2:25

So more consistent than last time out. Ran the first 6 with Serg and Durante (Mike tending to be just in front) then the last two just with Mike. He sprinted off (at a pace quicker than my 100m PB) in the final 200m on the last rep to record a 2:21. Kanser caught me on the line on the last rep.

Pretty pleased with the session. The first 400m on each rep felt comfortable so it was a question of just pushing each one over the last 300m.

Jog there and back for about 13km.

(Supposedly) Easy run to work

Dropped Billy off at Redlands House then ran to work from there. Went via Condamine/Sydney Road so that I could compare my normal run time into work. 2 mins at that junction (so it is 2.5 mins shorter than run to work), 25:27 (27:57) at Spit Junction and 56:17 (58:47) all up. Probably works out at just under 13km.

Legs felt very heavy today. Normally they ease up during the course of the run but not today. It's been quite a tough 4 days training (over 70km including 2 difficult ones). When I'm fit I feel I can toy around with the distances, throw a bit of marathon pace work in here and there. Not at the moment. Just a case of putting the hard yards in and hoping it pays off by May/June.'

Warm, little wind. Touch of rain coming over the harbour bridge.

4 x 3km

Tough session today. 4 x 3km (or 10mins, whichever arrived first) off 2 minutes rest. Another good crowd with Tucks, Serg, Anthony, Kanser, Judge Drev, Gerry, Durante, Ray, Luke, Tim C, Tim L, Adam, Greg and Pete W.

We ran the Mona Fartlek route. On the first rep, 10 mins was reached at the second lamppost short of the stone pillars (basically where I normally turn when running Mona Fartlek). The Judge was way out in front, with Tucks and Anthony just in front of Serg and I having pulled ahead over the final 400m. On the 2nd rep it was more of the same, the Judge disappearing off into the distance with Tucks and Anthony again a few yards in front of Serg and I. Finished that one in 9:36, starting from the same point we finished the first rep (about 2.8km). The 3rd rep was probably my best - ran all the way with Anthony. Tucks was now pulling ahead easily and we overtook the Judge on the hill beside the Boy Charlton pool. Serg had dropped off too. Finished about 20m short of where we finished the first rep. Most didn't run the final rep with only Tucks, Ray, Durante, Adam, Greg, Tim C and I completing it. I ran 9:44 (over the shorter distance), really struggling with no-one to run with. Tim C and Ray pulled ahead from their starting position in front of me and Tucks put in about 15 seconds on me. Was shattered at the end and still feeling sorry for myself now.

My fitness isn't there yet but all these sessions help. In retrospect, I started this session too quickly. Better to run the speeding up towards the end.

About 13km all up.

Monday meandering

Serg's Centennial Park route but cutting out the Garden Island extension on the way back. Ran with Serg, Anthony, Durante, Gerry and Tim C. 14.1km in 64:47. Nice easy pace but the legs were very tired from yesterday so it wasn't half as easy as it should have been.

Sunday long run

Thank God for the rain. Kirst wanted to do her run first this morning but woke up late so I only had 90 minutes before needing to take Bec to Nippers. Planned on two loops of the flat 10km route so set off at a decent pace given I would be running short. Fortunately, it started to rain and running past Queenscliff SLSC it was very quiet so Nippers was obviously cancelled. On that basis, decided to run 3 loops and make it over 30km.

Bumped into TJA on the way to Shelley Beach so ran with him for the rest of the way. 10km loops went 41:47, 43:00 and 42:25. The legs were pretty shattered at the end but I'm definitely feeeling stronger over these 2 hours runs towards the end. 3 weeks ago I was really struggling from 20km onwards. Good to run with TJA - wouldn't have managed 30km on my own at that pace. Sounds like he was suffering from illness yesterday.

31km all up.

Been ill

Finally managed to shake off this illness. Took Monday off work feeling terrible and spent the day in bed - mainly cold symptoms but with high temperature too. Spent the rest of the week feeling bad but went into work. I think it was some sort of sinisitis as I had cracking headaches and funny coloured stuff eventually coming out now.

Woke up this morning feeling better but it was too late to run Striders at North Head as I wasn't prepared and had already agreed to marshall. Disappointed though as there were some (well loads of) great results. Uncle Dave almost under 32, Gerry, Rich P, Enda and the Tiger all cracking 35 (along with 22 others), Durante running 34:15, Keith running 33:39 looking very good and Fats looking as though he is peaking at the perfect time to run 34:04 without pushing it. Flake also ran a PB in 37:40 looking as if he'd given it his all. MC should have been there - today was the day to beat 35. Only disappointments were TJA dropping out and Kanser obviously still having the marathon in his legs in not being closer to Enda, Gerry and Durante.

I ran the Manly 10.1km route today (bored of the flat 10km route) in 42:59. Started slowly then speeded up, dreaming of getting back into racing again.

Quick Long Sunday run

Ran 5.1km to Campbell Parade via Sydney Road and Burnt Bridge Creek deviation then met up with TJA and ran 2 x flat 10km Manly route. Tim was planning on doing the first at 4:10 pace then the second at 4:00 pace. Was a bit nervous about this as it's a lot quicker than I normally take my long runs but it actually felt great. We were chatting all the way and ran 40:45 then 39:35. No way I could have run that pace by myself. 2km home for 27km all up.

Helped by perfect conditions this morning. Clear as a bell, quite cool (particularly at 6am) and no wind.

A great morning was topped off by jumping in the surf at Queenscliff to ease the sore legs, having seen Bec take out the flags at Nippers with a perfectly timed dive. She got a round of applause for her efforts and was as bad at me at hiding her pride...

Friday amble

Headed out around the 10km route - extended it to Walsh bay then back but cutting short through the Domain. http://www.gmap-pedometer.com/?r=1643746. 13.6km. Finished in 58:19 so 4:17 per km. 21.30 for the first 5km so must have maintained a pretty even pace throughout. Felt comfortable. Clear skies and nice and warm. Very few runners out and didn't spot anyone I knew despite running at lunch.

8 x 800m

Met up with MC, Muz, Judge Drev, Durante, Greg, Chris G and Tim C at the Art Gallery and jogged over the Rushcutters to run 8 x 800m off 2 minute rest. Garmin had it at 810m but I reckon 800m was about right. Reps went:

2:33, 2:31, 2:29, 2:30, 2:28, 2:25, 2:25, 2:23

Ran at the front with the Judge, Durante and Muz. The Judge pushed ahead on rep 3 and he and Durante showed their class on the last rep running a 2:16. I started to go backwards at the start of the second lap on the last rep but recovered again with 150m to go. Great session, they've cut the grass short and the ground felt nice and springy. Feeling pretty confident with the training again now. The achilles problem seems to be behind me. This session racks up 100km for the week which is the first time I've done that since October.

Easy peasy

7km very easy jog in about 30 mins following an Easy Tiger massage. Flat 10km route then around the Opera House and back to the office.

6 by 5s

6 x 5 mins off 90 second rests. The usual good crowd including Ray, Tucks, MC, Muz, Tim C, Charlie, Big Mikey H, Judge Drev, Durante, Springer, Greg, Adam C etc. BMH was kind enough to let us run with him for the first rep and then disappeared off into the distance on each one after that. I ran with Judge Drev and Muz on reps 1, 3 and 5 but particularly on reps 4 and 6 I was getting dropped. We ran the 3km Art Gallery loop due to the blockage around Farm Cove. Tended to reach the end of the bend at Mrs Macquarie's Chair - so the 1.5km point in 4:55 - so I'm guessing it was about 3:20 per/km pace. The return reps are generally uphill and my legs were just dead after yesterday's long run. Muz looks to be getting back to full strength.

Ran in the Brooks ST Racers after putting the heel lifts in to ease pressure on the achilles. They worked a treat so I'll be using these for interval sessions going forward.

Keen to run the Coolrunning 5km on Sat just to see where I'm at before next Sat's 10km at North Head. Trying to persuade Tucks and Muz to pace me around...

Long run during lunch

Headed out with Springer to run the usual 10km route but extended it around the Opera House ending at the sign for the Rocks just before the Overseas Passenger Terminal. Also involved a detour up the steps due to the Open Air Cinema section in Farm Cove being blocked off. Reached the turnaround point in 30:00 as the idea was to run for 2 hours. Ran back then out and back again. Splits went:
30:00
29:22
28:47
28:24
Pleased that they all got quicker. First time I've done a long run in ages when I've managed this, the way it should be. Somewhere between 26-27km in total in 1:56:33.
Ran with Springer until St Mary's on the first return. Bumped into Phil Dove (giving the usual high five), Big Mikey H, Charlie Low and Muz (looking very quick).

Medium Long Run

Slept through my alarm and didn't have enough time to run the full 27km before getting Bec to Nippers so had to cut short and run 17km instead. Ran the flat 10km route, worked out the pace I was running at (4:15 per/km) and then ran another 12:45 towards South Steyne before turning back to make it up to 17km (including down and up Suwarrow).

Felt very average before setting off (headache and lethargic) but gradually got into it. Was surprised with the pace but felt tired at the end as a result. Fine now. Might try and run again this afternoon or otherwise will need to do a long one tomorrow. Need miles in my legs at the moment.

Cop out

Thought about doing a shorter quick session - either a 7.5km fast run or some 1 mile intervals but in the end persuaded myself that what I needed at the moment was some miles under the belt. Didn't need much persuasion as I didn't fancy the mental and physical punishment of a quick session. So I ran 12km. Too bored of my flat 10km route so I did this instead.....http://www.gmap-pedometer.com/?r=1628211. Works out at 12.4km which I did in 51:18. Started quite slowly but picked up the pace all the way (ran 5:52 for the Manly mile). Felt heaps better than yesterday.

Good luck to Kanser tomorrow morning.