All over the place today. Sydney is full of Catholic pilgrims for World Youth Day which meant the Opera House was crammed, Hickson Road was closed and the Overseas Passenger Terminal was blocked. Intended route of running 45minute fartlek route was gone so we improvised with Charlie's Botanical Gardens route here....http://www.gmap-pedometer.com/?r=2079469
Plan was to run for 23 minutes, turn around and retrace our steps and try to get back to the start by 45 minutes. Felt great in the first half - reached 6.36km in the 23 minutes (3:36 pace) running with Durante, DC5, Charlie, Fats, Ray and Andrew Wilson. Then immediately following the turn DC5 picked up the pace and pulled ahead. I ran with Charlie for a while until he stepped off the road heading up Art Gallery Road. Felt strong up the hills (for once) and pulled in DC5 just before the ABC pool. Pushed on to finish in 44:33. 3:23's for the second half to average 3:30's overall.
Nice session. Very social for the first half and it only gets painful in the final 3 or 4km.
Tuesday, July 15, 2008
Monday, July 14, 2008
Recovery run
13.5km run to work. Still very stiff and sore to start with but eased into it so that it was a proper recovery run. Felt much better by the end. 27:55 at Spit Junction and 58:31 all up.
Sunday, July 13, 2008
Long Sunday run
Out in the pitch dark at 6am for the 28km Manly route (Burnt Bridge Creek, Queenscliff, Shelley, North Head and MSW). Just a question of dragging myself around today feeling very tired after yesterday's session. Glutes and tops of thighs very stiff. Pretty slow - 2:08:27. 4:20 and 4:13 for the North Head kms but they were probably when I was moving most easily. Sat in the pool afterwards which was bloody freezing but did my legs no end of good.
Jamie - how do you work out elevation on GMap?
Jamie - how do you work out elevation on GMap?
Saturday, July 12, 2008
Hills
2km warm-up then 15 x Margaret St Hills (GMap attached) immediately jogging down Woods Parade so it was a constant 600m loop. All between 1:30 and 1:33. Tried to stretch out on the flat bit along Fairlight St each time. Killer session. Only way through it mentally is to think of them in sets of twos.
2km warm down for 13km all up.
http://www.gmap-pedometer.com/?r=2070259
2km warm down for 13km all up.
http://www.gmap-pedometer.com/?r=2070259
Friday, July 11, 2008
Easy Friday
Easy 15.4km run on usual route to Centennial but only one loop. 66:47 (i.e. 4:20s). Ran with Serg, Stevie T and Robdog.
Thursday, July 10, 2008
HuRTS Hickson Road
Smaller group than usual today, but what we lacked in numbers we made up for in talent. BMH, Stevie T, Robdog, Serg, Tucks, DC5, Fats, MC, Tim L, English Andy, Steve C, Hamburglar and IHS. Reps were lead out by BMH, Stevie T, Robdog and Serg with DC5 and I in a group behind just in front of Tucks. Times went as follows:
3:31; 3:24 (pb); 3:31; 3:27; 3:30.
So another new set pb, but despite that I was well off the pace. Robdog was showing great form, and Stevie T has obviously put some training in as he stuck to BMH throughout and then outpaced him on the final rep. Like last month, I'd feel fine for the first 300m, struggle in the middle then pick it up towards the end. The encouraging thing was that I would be closing in on the front group towards the end of each rep - caught Serg on a couple (he's started his base loading on pies and Portuguese chicken) and got close to Robdog on a couple. Didn't seem as mentally tough as usual but I was probably hallucinating. I was pretty much lactic from rep 3 onwards.
HuRTS T-Shirts now all distributed so our fame will shortly be spread far and wide. A few spare and Mona Fartlek is next wek so another chance for people to lay claim.
3:31; 3:24 (pb); 3:31; 3:27; 3:30.
So another new set pb, but despite that I was well off the pace. Robdog was showing great form, and Stevie T has obviously put some training in as he stuck to BMH throughout and then outpaced him on the final rep. Like last month, I'd feel fine for the first 300m, struggle in the middle then pick it up towards the end. The encouraging thing was that I would be closing in on the front group towards the end of each rep - caught Serg on a couple (he's started his base loading on pies and Portuguese chicken) and got close to Robdog on a couple. Didn't seem as mentally tough as usual but I was probably hallucinating. I was pretty much lactic from rep 3 onwards.
HuRTS T-Shirts now all distributed so our fame will shortly be spread far and wide. A few spare and Mona Fartlek is next wek so another chance for people to lay claim.
Wednesday, July 09, 2008
Medium Long Wednesday
Head out at lunch with MC, Big Mikey H and Kanser for the 19km route to Centennial, around twice and back to work. Planned on two "true" marathon pace stretches - one from Rushcutters to Woolhara Gates and one around the 3.6km inner loop of the park. Only BMH was keen on the marathon pace stretches. Bit of a drag up Ocean Street but didn't go crazy on the pace. He had to head back to work before the second loop of Centennial which I did in 12:44 (3:32 pace if 3.6km is accurate). Felt comfortable. All up 1:17:11 for the 19km which is 4:03 pace. Found that once you start doing the marathon pace stretches you never quite slow down to the original very easy pace afterwards. Felt good today but calves were stiff. Had to run in the flats as I left my trainers at home. Need to replace both in any case.
Tuesday, July 08, 2008
HuRTS 45mins Fartlek
Turned up today not intending to run quickly, just to ease the legs into slightly more strenuous stuff following Sunday's race. My calves are still sore (as always after a long race). Good to see Big Mikey H after a great run on Sunday (31:11 in the 10km) - he and Dimitri being the only people I know who really performed well at the weekend.
Today was the usual 1 min fast, 30 seconds easy for 45 mins. Set off in a group with Serg, Muz and picked up Fats near Mrs Macquarie's Chair. Serg and Fats were pushing on with Muz and I just hanging on. Felt very tired for the first 15 mins. Turned halfway along Hickson Road and headed back with Serg deciding to push on and Fats dropping off with the runs (he'd been complaining about a dicky tummy the whole way). Kept going with Muz until half way around Farm Cove when he dropped off. Was feeling much more comfortable at this stage. Ran the last section by myself falling 20 yards short of getting back to the Stone Gates.
Nice to be back into it. Feeling very positive about training and trying a couple of new things leading up to City to Surf after chatting to Pete and others. Have started the eccentric loading on the achilles again as the left is stiffening up in the mornings.
Today was the usual 1 min fast, 30 seconds easy for 45 mins. Set off in a group with Serg, Muz and picked up Fats near Mrs Macquarie's Chair. Serg and Fats were pushing on with Muz and I just hanging on. Felt very tired for the first 15 mins. Turned halfway along Hickson Road and headed back with Serg deciding to push on and Fats dropping off with the runs (he'd been complaining about a dicky tummy the whole way). Kept going with Muz until half way around Farm Cove when he dropped off. Was feeling much more comfortable at this stage. Ran the last section by myself falling 20 yards short of getting back to the Stone Gates.
Nice to be back into it. Feeling very positive about training and trying a couple of new things leading up to City to Surf after chatting to Pete and others. Have started the eccentric loading on the achilles again as the left is stiffening up in the mornings.
Monday, July 07, 2008
Gold Coast HM - 34th in 1:13:09
Ran a very easy 5km on the treadmill on Saturday night and woke nice and early on the Sunday after not really sleeping when Maggie woke us all up at 3:10am. Eventually got to the start after a panicked boat trip across Broadwater from Sea World (they didn't know where to dock which meant we were bobbing about in the water for about 15 minutes). Went through the pre-race rituals and put myself on the second row as I didn't want a mad sprint start.
Tried to keep it easy in the first km (the leaders went off amazingly quickly) but still clocked 3:11. 2km was reached in 6:34 and 3km in 9:58. I was a bit concerned by this as I realised I was averaging only 3:24's and it felt tougher than I was hoping for. At this stage our group of 3 (which coincidentally included Noureddine Benfodda, the chap from New Caledonia that I ran a large part of the Sydney Half with last September) was about 100yards behind a big group of 5, and from leading our mini-group I was now hanging on as they upped the pace to try to catch them. Missed 4km, 5km was 16:39 (i.e. down to 3:20s) and 6km was 20:03. Between 7 and 8km we got within 25 yards of the group in front but I was struggling and got dropped. This was the big mistake of my race as they never got any closer (other than one bloke who was later spat out) and the other 2 chaps in my mini-group caught them by 9km. 10km was reached in 33:33 and I was still feeling pretty confident of a 71 on the basis I could drift a minute on the way back and still make it. But I guess that's the wrong mental attitude to have. As soon as I turned at the 10.5km mark we hit a strong headwind. I caught one bloke at 12km and tried to push straight on past him but he kept on sticking to me. I'd then duck in behind him to shelter from the wind and he seemed to drop the pace significantly so that it felt as though I was clipping his heels the whole time. I guess this was the effect of the wind but it was bloody annoying. I clocked splits in the 3:40s and was just frustrated. At times I felt as though I could push the pace but then couldn't really find any rythmn. 15km was reached in 51:28 (a 17:55 5km split!) and I was thoroughly pissed off at this stage. From being 27 seconds ahead of schedule I was now 28 behind. To rub salt in the wounds, the two leading ladies came past with a pacemaker at 18km. This was a bit of welcome relief. They were clocking solid 3:30kms and so suddenly the pace lifted without much more effort. Being Japanese, they weren't the best windshields but their pacemaker was. I don't think he was intending for me to take the benefit of this though. Still, it's dog eat dog out there. Drifted off their pace over the final km when I was very tired and limped across the line.
Only saw Dave Sweeney at the turnaround mark having set off on a flyer. Sounded like he struggled as much as I did in the second half to clock a 72:26 after a 32:55 at 10km, which gives a bit of incentive for C2S. He doesn't look 46, must be dodgy birth records like they have in Kenya. Most of the HuRT squad struggled too - Durante in 75:10 (like me, a very similar time to SMH), Kanser in 77:02, Tim L in 79:35, Tiger in 79:50, and MC finishing in the low 80s.
The wind obviously had a significant impact but a few of us from the squad will have a chat about whether we're doing the correct training at the moment. I feel as though I could currently run a much better 5km than Half. This was borne out by Serg's performance. After a great run last week at Scarborough Park he was disappointed not to get under 32 in the 10km (32:16). Will definitely keep up the Wednesday long runs before City to Surf last year as they worked last Spring.
Great to catch up with so many people before and after, it felt like a local race.
Tried to keep it easy in the first km (the leaders went off amazingly quickly) but still clocked 3:11. 2km was reached in 6:34 and 3km in 9:58. I was a bit concerned by this as I realised I was averaging only 3:24's and it felt tougher than I was hoping for. At this stage our group of 3 (which coincidentally included Noureddine Benfodda, the chap from New Caledonia that I ran a large part of the Sydney Half with last September) was about 100yards behind a big group of 5, and from leading our mini-group I was now hanging on as they upped the pace to try to catch them. Missed 4km, 5km was 16:39 (i.e. down to 3:20s) and 6km was 20:03. Between 7 and 8km we got within 25 yards of the group in front but I was struggling and got dropped. This was the big mistake of my race as they never got any closer (other than one bloke who was later spat out) and the other 2 chaps in my mini-group caught them by 9km. 10km was reached in 33:33 and I was still feeling pretty confident of a 71 on the basis I could drift a minute on the way back and still make it. But I guess that's the wrong mental attitude to have. As soon as I turned at the 10.5km mark we hit a strong headwind. I caught one bloke at 12km and tried to push straight on past him but he kept on sticking to me. I'd then duck in behind him to shelter from the wind and he seemed to drop the pace significantly so that it felt as though I was clipping his heels the whole time. I guess this was the effect of the wind but it was bloody annoying. I clocked splits in the 3:40s and was just frustrated. At times I felt as though I could push the pace but then couldn't really find any rythmn. 15km was reached in 51:28 (a 17:55 5km split!) and I was thoroughly pissed off at this stage. From being 27 seconds ahead of schedule I was now 28 behind. To rub salt in the wounds, the two leading ladies came past with a pacemaker at 18km. This was a bit of welcome relief. They were clocking solid 3:30kms and so suddenly the pace lifted without much more effort. Being Japanese, they weren't the best windshields but their pacemaker was. I don't think he was intending for me to take the benefit of this though. Still, it's dog eat dog out there. Drifted off their pace over the final km when I was very tired and limped across the line.
Only saw Dave Sweeney at the turnaround mark having set off on a flyer. Sounded like he struggled as much as I did in the second half to clock a 72:26 after a 32:55 at 10km, which gives a bit of incentive for C2S. He doesn't look 46, must be dodgy birth records like they have in Kenya. Most of the HuRT squad struggled too - Durante in 75:10 (like me, a very similar time to SMH), Kanser in 77:02, Tim L in 79:35, Tiger in 79:50, and MC finishing in the low 80s.
The wind obviously had a significant impact but a few of us from the squad will have a chat about whether we're doing the correct training at the moment. I feel as though I could currently run a much better 5km than Half. This was borne out by Serg's performance. After a great run last week at Scarborough Park he was disappointed not to get under 32 in the 10km (32:16). Will definitely keep up the Wednesday long runs before City to Surf last year as they worked last Spring.
Great to catch up with so many people before and after, it felt like a local race.
Thursday, July 03, 2008
More easy stuff
Just 7.5km run from work to the Toyota Garage carrying around 10kgs in my backpack. 33:05. Knees pretty sore with the weight and calves tight. Nearly there.
Easy Wednesday
Just back from State of Origin game out at Homebush. Hope the result isn't a portent regarding my battle with the Queenslander Dave Sweeney on Sunday morning.
Very easy 12km with Serg, Durnate, Robdog, MC and Muz at lunch today in 56 mins. Much talk about how Serg has to do the HuRT Squad proud and beat the HuRT Squad defector Big Mikey H. I'm confident of a Serg victory. He talks a good game but to be fair to him always performs on the occasion. MC wouldn't stop going on about how the Irish 10km courses are short. We tried to tell him that their measuring devices were just the same as the rest of the world's but he was having none of it...
Very easy 12km with Serg, Durnate, Robdog, MC and Muz at lunch today in 56 mins. Much talk about how Serg has to do the HuRT Squad proud and beat the HuRT Squad defector Big Mikey H. I'm confident of a Serg victory. He talks a good game but to be fair to him always performs on the occasion. MC wouldn't stop going on about how the Irish 10km courses are short. We tried to tell him that their measuring devices were just the same as the rest of the world's but he was having none of it...
Tuesday, July 01, 2008
HuRTS 5min reps
Sprinted down (running late) to a different group than usual with no stalwarts such as Kanser (breaking records in Ireland), Serg, Robbie or Durante (doing their own secret fast training which sounded a bit too quick for me). Ran the first 4 reps quickly with Fats, Charlie, Muz and Big Dave Clarke in about 3:15 pace then the final 4 reps comfortably with Mike Race and English Andy in about 3:40 pace. Felt tired after the first 4 (more tired than usual - we were getting to the big stone so pushing them quite hard but worried it was the effects of the cold) but fine by the end.
Big Dave Clarke was right up there for 7 and looked strong. KMK did usual latest thing of starting easy and getting quicker all the way through (leading Charlie on the last rep). At this rate, Macquarie will be hard to beat at JPM. Kanser might be looking at B team...
Big Dave Clarke was right up there for 7 and looked strong. KMK did usual latest thing of starting easy and getting quicker all the way through (leading Charlie on the last rep). At this rate, Macquarie will be hard to beat at JPM. Kanser might be looking at B team...
Monday, June 30, 2008
Easy Monday
Missed lunch run with the boys due to a last minute conference call so ran home instead. Nice and easy but strolling along quickly. 29:59 at Toyota Garage and 56:46 all up. Starting to get the early stages of tendonitis in my left achilles (last time it was the right) but I'll worry about it after Sunday.
Sunday, June 29, 2008
Medium Sunday
Shortened Sunday run today due to GC next week. 2 laps of the flat Manly 10km route run nice and easy with the Tiger. 46:50 and 45:10 for those loops. 21km all up in 1:35 something. Another beautiful day. Would be perfect if conditions were like this next week.
Saturday, June 28, 2008
Back to it
15km Manly route (Campbell Parade, Queenscliff, Shelley, North Head and straight home) with two 10km race pace stretches along the Manly mile (5:11) and then the final 2km of the North Head course (3:13 and 3:02). Felt pretty lethargic today, either as a result of lazy legs after 2 days rest or recovering from illness. Beautiful day for running though, no wind, crystal clear and cool albeit warmer than the last week. 64:25 all up.
Bec was asking this morning when the next race for her age group was. Just discovered that the 2.25km Junior Dash at GC has a 5-6 yr old category so we might try to enter her and Billy. Only problem is it runs during the Half.
Bec was asking this morning when the next race for her age group was. Just discovered that the 2.25km Junior Dash at GC has a 5-6 yr old category so we might try to enter her and Billy. Only problem is it runs during the Half.
Friday, June 27, 2008
No run
No run yesterday (client lunch and getting over cold) or today (recovering from 9 hour marathon client lunch). Hoping an enforced taper will do me good but a bit concerned as I took two days off last week too. Big day today for Maggie and she finally mastered the art of crawling....
Wednesday, June 25, 2008
Easy Wednesday
Ditched the idea of my 19km run to work with marathon pace stretches this morning as my chest was feeling too tight. Felt better by lunch so went out and did 19km with Serg instead. Easy pace, quickened up naturally going around Centennial to finish in 1:21:24 (4:17s). Another beautiful day.
Tuesday, June 24, 2008
HuRTS 4 x 3km
Tim - I would have swum across if it had been summer, although two people have independently told me that channel is full of sharks. Probably just of the toe-nibbling variety though.
I won't go on about my cold any more as I'm beginning to bore even myself.
Didn't know what to expect today after a tough run on Sunday and [edit: deleted by the boredom police], but rocked up to meet the usual hungry crowd. Set off at a decent pace with Serg leading the way and a front group that included Charlie, Robbie (getting married next month - congratulations mate), Ray (again, putting some effort in), Fats, Muz and myself with Durante just behind. I pushed in my usual section between the hills and we ended at the Stone Gates in 9:44. Given the increased pace we are getting on these reps, we decided just to stop there as we are running out of space. It's exactly 2.9km to the gates so that's about 3:21 pace. Much faster on the way back courtesy of Robbie and Serg for a 9:18 (3:12 pace). Robbie then set off quickly on the third (first km in 3:10) for 9:37 at the gates (3:19 pace) then Charlie paced the last rep until Serg pushed on around Farm Cove. I was dropped half way around by Serg, Charlie and Robbie but managed to pick it up again to finish just behind Serg in 9:05 (3:08 pace).
Another month and another improvement for this session. Felt great today. Beautiful cold, crisp and clear day well suited for fast running.
16km all up.
I won't go on about my cold any more as I'm beginning to bore even myself.
Didn't know what to expect today after a tough run on Sunday and [edit: deleted by the boredom police], but rocked up to meet the usual hungry crowd. Set off at a decent pace with Serg leading the way and a front group that included Charlie, Robbie (getting married next month - congratulations mate), Ray (again, putting some effort in), Fats, Muz and myself with Durante just behind. I pushed in my usual section between the hills and we ended at the Stone Gates in 9:44. Given the increased pace we are getting on these reps, we decided just to stop there as we are running out of space. It's exactly 2.9km to the gates so that's about 3:21 pace. Much faster on the way back courtesy of Robbie and Serg for a 9:18 (3:12 pace). Robbie then set off quickly on the third (first km in 3:10) for 9:37 at the gates (3:19 pace) then Charlie paced the last rep until Serg pushed on around Farm Cove. I was dropped half way around by Serg, Charlie and Robbie but managed to pick it up again to finish just behind Serg in 9:05 (3:08 pace).
Another month and another improvement for this session. Felt great today. Beautiful cold, crisp and clear day well suited for fast running.
16km all up.
Monday, June 23, 2008
Bizarre Journey
Still suffering with this cold - slight headache, slight sore throat and very tired at work but not bad enough to feel as though I can't get out and run. So ran home after work. Running felt great - completely opposite to how I feel sat in my office chair.
Was strolling along very easily (30:27 at Toyota Garage) and then noticed a lot of traffic along Military Road. Reached Spit Bridge to find it was jammed open - see report here....http://www.smh.com.au/news/national/broken-bridge-causes-gridlock/2008/06/23/1214073146841.html Just happened to bump into Kevin Ferry (Strider and on the HuRTS email distribution) who was stuck in the same predicament. The only other route by foot is across Northbridge and Roseville Bridge which would add about another 17km. The alternative was to run back to the City and try to find a cab along the way. So, instead we decided to have dinner and a drink at Harry's Fish Cafe (the first building on the other side of the bridge in the picture attached), sitting by the window waiting to see if the bridge got fixed. Just after we saw the news reporters taking shots, an entrepreneurial water taxi driver poked his head in the window and asked if anyone wanted a lift to Manly - $20 a pop. So the whole restaurant jumped in. Just as we were chugging along in the boat under the Bridge (by now 10pm), the Bridge came down.
Very strange but very entertaining. Didn't do any good to my cold though as it was freezing out there and I was only in shorts and a T-shirt.
About 10km for the shortened run.
Was strolling along very easily (30:27 at Toyota Garage) and then noticed a lot of traffic along Military Road. Reached Spit Bridge to find it was jammed open - see report here....http://www.smh.com.au/news/national/broken-bridge-causes-gridlock/2008/06/23/1214073146841.html Just happened to bump into Kevin Ferry (Strider and on the HuRTS email distribution) who was stuck in the same predicament. The only other route by foot is across Northbridge and Roseville Bridge which would add about another 17km. The alternative was to run back to the City and try to find a cab along the way. So, instead we decided to have dinner and a drink at Harry's Fish Cafe (the first building on the other side of the bridge in the picture attached), sitting by the window waiting to see if the bridge got fixed. Just after we saw the news reporters taking shots, an entrepreneurial water taxi driver poked his head in the window and asked if anyone wanted a lift to Manly - $20 a pop. So the whole restaurant jumped in. Just as we were chugging along in the boat under the Bridge (by now 10pm), the Bridge came down.
Very strange but very entertaining. Didn't do any good to my cold though as it was freezing out there and I was only in shorts and a T-shirt.
About 10km for the shortened run.
Sunday, June 22, 2008
Back to Manly Flat
Took the last two days off feeling crook with a cold. Couldn't face another day off and the cold didn't seem to be progressing so decided kill or cure was the only option. Jogged down Suwarrow in the pitch black at 6am this morning and planned on running 3 loops of my flat 10km route getting progressively faster. The session worked out perfectly. 10km loops went:
42:50, 40:16; 38:01.
Felt better as the run went on. Normally I struggle from 20km but was running the second loop looking forward to picking it up again on the third. A real confidence booster - Thursday proved that my speed is OK and this session showed the endurance is fine. Just need to make sure I don't go mad in the first 3km at Gold Coast and a PB must be on the cards. Catching Dave Sweeney may not be so straightforward though as he seems to be flying in training.
Jogged home after for 31km all up. Shoulders and neck feel stiff now so just hope I haven't made myself more ill than I should have.
Beautiful day when the sun came up. Clear blue skies, cool and no wind. Manly looks great at this time of year without the crowds. Bumped into Pete Walker running with the pram near Shelley Beach.
42:50, 40:16; 38:01.
Felt better as the run went on. Normally I struggle from 20km but was running the second loop looking forward to picking it up again on the third. A real confidence booster - Thursday proved that my speed is OK and this session showed the endurance is fine. Just need to make sure I don't go mad in the first 3km at Gold Coast and a PB must be on the cards. Catching Dave Sweeney may not be so straightforward though as he seems to be flying in training.
Jogged home after for 31km all up. Shoulders and neck feel stiff now so just hope I haven't made myself more ill than I should have.
Beautiful day when the sun came up. Clear blue skies, cool and no wind. Manly looks great at this time of year without the crowds. Bumped into Pete Walker running with the pram near Shelley Beach.
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