10 x 400m

Headed out after work with Durante, Stevie T and Serg to ES Marks to run some 400's on a proper track. Bit daunting at first - plenty of professional types hanging around the track, although given the quality of the guys I was running with, we (or they) were pretty much in that category. Reps were run going straight into a 200m jog then straight off again. They went:

66, 67, 67, 68, 68, 70, 69, 69, 69, 68

Steve was running 62's. Durante ran a fantastic session running 65's finishing with a 64. He'd have the 3 seconds on me by the first 200m. I ran them all with Serg, who despite threatening to pull out all the way through still finished strongly pipping me on the last. Durante will thrash me over 3000m if this is anything to go by, and the 10km at Lane Cove will be shaky. My only excuse is that I was drinking until 2.30am last night (after taking out the Jackpot at Durty Nelly's by knowing what the second deepest lake in the world was). I couldn't have run at lunch so this session was ideal.

We finished up with four 150's - cruising the bend then sprinting. I don't know how to sprint. I tried to move my arms faster to make the legs go quicker but ended up almost falling over myself. Nice beer in the Doncaster afterwards to round out a great evening.

Huge congrats to Tucks and family on the birth of Nia Tuckey. Hope to see you out soon mate.

Easy 15km

Legs felt very tired today. Set out a bit late with Durante to do the usual Wednesday route but after the first marathon pace stretch up to Woolhara Gates my legs were feeling very tired so just decided to do one loop then head back. Garmin got a bad initial reception then cut out but it was about 15km in 1:05. Decided it was better to feel fresher for speed tomorrow than slog out another tough mid-week run. Yeah yeah, I'm just a pussy.

HuRTS - 45mins Fartlek

Flakey - anything but! Good crowd today for probably the toughest session we do. 60 seconds fast, 30 seconds easy for 45 mins. Set off with Stevie T, Serg and Durante feeling pretty good and relaxed into the fast sections. Turned at Mrs Macquarie's Chair and realised we'd had the wind behind and life was going to be a bit tougher. Stevie T had long since disappeared off into the distance (he and Durante are running the 5000m at ES Marks on Saturday so will be fascinated to see what they can do) leaving Serg, Durante and myself to share the pacing duties. We turned further down Hickson Rd than usual (opposite the end of the nicely renovated building) and tried to get home. Passed through 10km in about 33:53 and Serg and Durante pulled up stumps shortly after on 36 minutes. I could see Kanser about 30 yards ahead at that stage so concentrated on trying to catch him. Turned into the now headwind at Mrs Macquarie's and really struggled - there didn't seem to be much difference between the fast and slow sections. However, managed to finish at the statue on 45mins so only 120yards short of the starting point.

Feeling really good in training at the moment. No idea why as the training schedule is all over the place with work and holidays. Perhaps it's biorythmns or something - I hit a purple patch in October last year too.

Followed up with an Easy Tiger massage. I need to keep on feeding him money as he'll shortly be owing me $300. He's bet me $100 on breaking each of 1:55 for 800m, 4:00 for 1500m and 9:00 for 3000m this season. I think he believes he's Peter Pan.

Doubling up

14km very easy with MC, Serg, Muz, Stevie T, Durante and Mike from Nike at lunchtime. Run at about 4:30s. Then ran home. Didn't get the time but felt good so pace was probably about the same as Friday. I could get into this twice-a-day malarkey (probably will need to if I'm serious about GCM next year). Running home is quite enjoyable at the moment - have loosened up by the end of the day and it's good to get all the stresses of the day out before I get home. So 27km all up today.

No Long Run

Weekend from hell on the work front. Had to work all weekend getting to bed at 2.30am Friday night/Sat morning and 1am last night. Just squeezed in 12km today run at 4:30 pace and that felt like a struggle. This hard work is killing me (and my fitness).

Very easy Friday

Plod home from work in the evening after a horrendous day starting at 5.30am. 31:15 at Toyota Garage and 58:28 all up. Felt surprisingly good.

HuRTS Mona Fartlek

Smaller crowd than usual - Muz, Kanser (looking pale after getting off a 24 hour flight last night), the Judge, Adam, Luke, Chris's G and E and a few Macquarie boys (but no DC5 or KMK). Muz the Judge and I ran in the front group with Kanser just behind. Same story as usual, pushed on the way out to finish just beyond the Stone Gates (reached with 9 seconds to spare), not quite as quick as we used to on the way back (I nearly took a tumble trying to avoid 4 Mums spread across the thin harbour path). The Judge dropped off just coming into Farm Cove and Muz and I ran the whole thing together. Finished just past the bubbler on 5.93km (averaging 3:23s). Warm but not too hot and no wind to speak of.

The Judge is ominously getting fitter.

Not good news for Serg who looks to have picked up a nasty knee injury. Hope you can sort it out mate.

Back to long Wednesday

Back to work today. Joy. Caught up with MC, Ben, new Charlie and Clyde Ros for the usual 19km Centennial session. All but Clyde caught short after one lap of Centennial. Took it very easy today - 12.35 for the lap of Centennial although into a strong wind so it didn't feel comfortable. Lost coverage on the watch after then but I was 51:41 at that stage so slow. Felt very hungry and energy depleted by the end but a good chat to Clyde and pleased to have done it.

At home

15km around home - same as last time but through the playpark at the end rather than up Suwarrow. 15.13km in 59:23 (3:56 pace). Ran the first 11km bang on 4:00 pace all the way then picked it up over the final 4km. Nice run feeling comfortable. Bit concerned about my weight after the holiday though - 67.2kg this morning - about 4kg over ideal race weight. Too many meals out and beers.

NYC and Kangaroo Valley

Just back from a fantastic break in New York then Kangaroo Valley.

New York was great. Was worn out when we arrived from a torrid time at work and the long flight, so decided to recover by going out on a big night in the Big Apple. The stayers were Muz, Ben and Chris (from UBS) after Serg fell asleep in the corner at the first bar. Eventually got in at about 3am but woke up from my sleep on the bathroom toilet at about 5am, so then crawled into bed. Spent the next day trying not to empty the contents of my stomach whilst looking at a few Jackson Pollocks in the MOMA. He's not the best artist to look at while trying to do this. We then had the cocktail reception in the evening where I stuck to mineral water while watching Charlie glug down glass after glass of red wine and thinking my bet that Jeremey would beat him was safe. We (the UBS and Allens teams) had a quick pasta meal before going to bed early hoping to finally catch up on some sleep. The sleep never came. Kept my eyes closed until about 3am while listening to Ash snoring and New York at night but not sleeping. Then turned on the TV for a couple of hours before trying more closed eye stuff. I think I got about 30 minutes before the alarm went off at 7am.

Did my usual pre-race routine and wasn't feeling that bad despite the lack of sleep - at least the hangover had gone and I wasn't drowsy from deep slumber. Did a few sprints and started to feel a bit more confident. The talk before the race was of Stevie T's win in the Striders 10km at Homebush which I picked up on my Blackberry in the morning. He'd been looking in sensational form in training but to convert it into a win over Colin Johnston (the State 10km bronze medallist) in his first competitive race in ages was something. Be sure to say hello to us when you're famous, mate.

The plan from the start had been just to try to stick to Muz and Serg for as long as possible. Got a great start in the middle of the road (you can see from the pictures in the link below) and found myself quite far forward after 500m with slower starters overtaking me. Muz inevitably came past shortly after the first turn so increased the pace slight just to stick to him. Serg came by just before Grand Central Station (shortly before the first mile) and we started to form a group of about 6 of us largely led by Serg. Went through 1 mile in 5:01 which I worked out was 17:33 pace overall but couldn't do the maths when the body was hurting to calculate was 3:06 pace. Most of the next mile was slightly downhill running to 29th St and we just stayed in the same group - Serg, Muz and I at the front. Muz was showing a bit of bravado at the turn by cheering on Charlie and Jeremey running the other way (I was too knackered to manage more than a grunt). After the turn, it's a slight uphill back to Grand Central Station. At this point, I was starting to hurt and hang off the back of the group. Serg was still leading (and looking strong) with a chap from General Electric and Muz was about 3 yards in front of me. Just tried to concentrate at this stage - all the negative thoughts were running through my head but also felt that if I could hold on until the final 600m then I'd have a chance because of more kms in the legs. We came out of Grand Central as a strung out group of 6 and at this point I could see the red cones in the distance where the final turn is. Suddenly felt as though I had a bit of energy so put in a bit of effort to overtake Muz and put some pressure on Serg to see how he'd react. I honestly believe that if he'd put one more effort in at that stage then I'd just have given up but instead I went past and all I heard was him shouting "go with him Muz" or words to that effect. So I knew he was gone but that Muz wasn't, and he's a tenacious bugger. Went round the cones and looked up to see the finish line what seemed miles away (about 600m). Two blokes came past (spirits lifted when I saw Muz wasn't one of them) so I decided just to stick to them and try and let them drag me in to the line. One of them was a pain in the ass as he kept on accelerating past then slowing down and then accelerating again (he got me on the line). Eventually crossed the line with my legs like jelly. Results are below....

http://www.jpmorganchasecc.com/results.php?city_id=18&type=topmale&year=2008

Amazing how much more you remember the shorter the race. I'm sure my 10km write-ups aren't this long. Great night out on Saturday evening capped off watching Manly win the Grand Final in the only Australian pub in Manhattan. Got a bit emotional at this stage so went home to bed.

Arrived home after sleeping for about 24 hours to go on holiday to Kangaroo Valley. Had a brilliant time. Perfect weather, great house, completely relaxing and haven't turned my mobile on in a week. Did 4 runs - three 10kms (38:41, 37:50 and 36:45) and 25km at 4:18 pace yesterday. Heel was a bit sore on the long run but have loaded up on Voltaren and it's better now. Just felt great while running the 10kms which is why they were quick. I'd generally go out in about 4:00 pace and then increase the pace all the way. The 36:45 was a 19:15/17:30 split. Eventually found a 10km out and back route that didn't involve running into herds of cows. The owner of our house told me they were harmless but I'm sure one of them that was staring me down on my first run had no udder.

Attached a few photos taken on 7 mile beach on Saturday.

Big Apple Beckons

Well, I've had to work past midnight every night this week, had about 5 hours sleep each night, I'm still stuck in the office and will be jumping on a 24 hour flight to NYC in about 12 hours. Managed to get out for a 30 minute plod this evening but benefited more from the stretch afterwards than anything else. Sitting in a chair does no good to the muscles.

HuRTS 4 x 3km

Lovely day, good crowd, didn't kill myself during the session, good chat about New York, everything running should be about. Reps went as follows:

9:54; 9:38; 9:50; 9:49.

Ran with Serg, Muz and Durante for the first and second (the Judge joining us on the second) and just Serg and Muz on the 3rd and 4th. Stevie T was so far ahead we lost sight of him - we clocked him at the Stone Gates in under 9mins for the first rep. Reps all felt pretty comfortable although I did push the third when feeling good.

Just easy until Saturday now.

Old Manly Sunday

Ran the old route via Burnt Bridge Creek, Queenscliff, North Head and Tania Park (attached). Took it very easy today - partly because I tend to run my Sunday runs too quick and partly because I was knackered after yesterday. Was averaging 4:30s until 20km but then slowed over the technical hilly bit through the bush at the end. Lovely day and nice run. All up it's 27.29km which I did in 2:05:20 (4:36s).

Just been on the Berlin Marathon website trying to see Kanser finish. Saw from 2:19 to 2:43 but no sign of him - coverage over the finish line was pretty sporadic though. Nice run by Gebrsellassie.

Saturday scared of speedwork

So I ran a steadyish quick tempo instead - route above. Started fairly quick at 4:03s then slowed down loads going along Wood St and through Manly Cove and up the hill to North Head. Reached 6km in 26:20. Ran the Striders marked 2km of North Head quickly (3:26 and 3:20) into a headwind and then contined on with the quicker pace - albeit into a headwind all the way along Manly Beach. Aim then was to get back home averaging under 4:00mins per km which I just did - 15.67km in 1:02:25 (3:59s).

Nice run on a beautiful day but worried about ever having the balls to do a speed session by myself again.

Good luck to Kanser in Berlin tomorrow. He's capable of smashing 2:40 and running sub 2:38.

Blinkin' Nora

Been stuffed at work hence no Blog updates.

Thursday was a tempo run to work - 51:04 after 24:40 (approx) at Spit Junction. Garmin had it as 12.83 this time which is averaging 3:59s. It's a tough run in with all the hills.

Friday was a run at lunch with Serg and Muz. Straight up to Centennial, one loop then straight back. 12.15kms in 47:38. Serg kept the pace honest from the start so that we averaged 3:55s overall but still a nice run on a beautiful day.

Wednesday marathon stuff

Stuffed at work yesterday sat in a meeting looking out at everyone running over lunchtime. Found a small gap in the diary to get out today so met up with MC, Charlie and Ben for the usual Wednesday session. Just cruised it today - feeling great after yesterday's rest. Up to Centennial in 22:03, 12:30 for the quick internal lap finishing on 49:55 but then much quicker coming back home to finish in 1:16:20, including 2:32 over the final quick stretch.

So, almost a PB for the total distance but once again the Garmin tells me it's shorter than I thought - only 18:26km so averaging 4:11s. It'll be interesting to see how it plots the route through Kings Cross though when I get back to put it on SportsTracks this evening. MC going well again.

Easy Monday

The usual Monday route with Serg, MC and Ray. Bumped into a few others including Sparkie (first time I've ever seen him out in the City), DC5 and the Tank. 14:51km in 65:39 so averaged 4:31s. Felt very easy although it was pretty warm again and I was very thirsty and hungry at the end. Feeling a bit faint this afternoon - hope I'm not coming down with something.

Long Sunday

3 x 10km route. Set out with the intention of taking it very easy the whole way - particularly after having friends over for dinner last night and sinking 3 bottles of red between the three of us drinking. First lap was just spent trying to conserve as much energy - went through 10km in about 43:50 having been on 4:30's for the first few km. Felt great at the start of the second lap and just put my head down and churned out the kms in great running conditions. Started to tire during the final lap but still kept the pace at about 4:18's. Ended up with a total of 30.64km in 2:11:30 (4:17 average).

Heel is now sore. It doesn't like long distances. Will apply plenty of ice today and take the voltaren in the hope of keeping the inflammation down.

Mentally weak

Plan for today was the Campbell Road session - 13 x 660m alternating floats and fast. However, things started to conspire against me. I'm not as fit as I was, I could only get out in the middle of the day when it was stinking hot (32C), had to run in trainers and not flats and wasn't in the right frame of mind. The reps went:

2:21; 2:08; 2:28; 2:10; 2:30; 2:10; 2:31; 2:12 - then I pulled the plug. It's probably only the second time ever I've not finished a session. But I was slowing down and really struggling in the heat so decided against flogging a dead horse. Have to say it's also part of the attempt to keep on enjoying my running.

Feel for those running the marathon tomorrow if conditions don't change overnight. Good luck to all.

It can't be true!

Moment of truth this morning. Ran into work with the Garmin and measured the distance. I'd previously plotted it on GMap at just over 13km (http://www.gmap-pedometer.com/?r=206274) and the Garmin has been almost identical to GMaps so was expecting something similar.

Started off at a good pace and was aiming to maintain 4:10kms all the way. Struggled with all the hills in the first half getting to Spit Juntion (5.91km) in 25:18 - 4:16 per km. I usually reach Spit Junction in 27-28mins so this was pretty quick. Picked up the pace along Military Road, struggled over the bridge and got to work in 53:22. Probably my quickest run to/from work that was not run as a tempo session. However, the Garmin said it was only 12.73km(!) meaning an average pace of 4:12 p/km. It might have lost a bit in the undercover steps that go back and forth on each other at the end of the Harbour Bridge but not 300m. I think I'll stick with the GMap calculation for now...