Wed run home

Felt a bit dodgy to start with after a couple of glasses of wine at lunch but soon settled into it. Pushed all the hills which lead to a slightly quicker time - 29:43 at Toyota Garage and 56:40 all up. Puffing hard up the hills but then would feel great after. Last km in 3:40. Followed by 5 x 100m at 90% effort.

HuRTS 4 x 3km

Actually, 4 x 10mins on way out, 2 mins rest then return to the start.

Was working until 2am last night and was struggling this morning so set off pretty tentatively, trying just to ease my way into it. I think everyone was doing the same thing as there was a lot of banter going on for a rep session. John, Tucks and Fats out front (the Judge dropping in every now and then), me, Ray, Andy and Enda in the next group with Derek and Clement popping in and out. Reached the edge of the bus stop outside the Art Gallery for the first rep (same point as I got to on Mona Fartlek two weeks ago but felt as though I was running a lot slower today). Back in 9:30. I pushed the 3rd rep, running with Fats, Ray and Andy and pushing up the hills. Reached the big tree half way between the end of the bus stop and the statue. Back in 9:35 including a big pick up in pace over the final 300m tussling with Andy.

Andy had the average pace as follows: 3:50, 3:37, 3:42, 3:33.

Very pleased with the session. Getting stronger.

Load of people out there today. Even saw the mighty Serg going for a jog.

Sunday Valentine

Headed out this afternoon for 90 mins with Ryan (nothing to do with it being Valentine's day). Ran around and about including up to North Head. Covered the 20km in 1:29:42 - 4:29 pace. Probably a bit faster than I would have done by myself to be honest, but felt very relaxed. Also easier on the legs doing the slightly shorter distance - again at Sean's suggestion.

Saturday session

Missed getting to Centennial this morning following a late dinner out last night so headed out at 4pm to do the session Sean had suggested. I was down for 6km at 3:35 pace followed by 10 hills.

That's what I did. Covered the 6km (2 and a bit loops of my 2.5km circuit) in exactly 21:30 although had to push the last 2km to do so. Kms went:

3:33
3:35
3:37
3:37
3:32
3:32

Then just rolled through the hill reps. It was very humid (we had 70mm of rain last night in an hour) but no wind. Vest was sodden by the end. Might have lost a few grams as a result.

HuRTS Time Trial

6.5km time trial. LF Charlie, Chris G, Dom and others set off on 26mins, Ray and I set off on 23mins, Andy gave us 30 seconds and Tucks set off on 21mins. Have only done this session once before which was early September when I was in the middle of my first mini-comeback. Then I ran 22:45 but damaged my hip in the process. I took the first km a lot easier this time hoping just to run relaxed all the way. I had done a pretty tough session with Carl this morning and my legs were still tired from that. Km splits went as follows:

3:37
3:33
3:42
3:37
3:40
3:42
3:20 (pace for the half km)

23:30 all up. So fairly steady all the way, picking up the effort up the hills towards the end. I ran with Ray all the way and that helped push up the hills. 45s down on last time, but it was hot out there today. Having said that, I'm obviously still not as fit as I was in September. But I'm not injured.

Great run by Tucks to set a course record and finish in 21:00 (he went through 5km in a (very soft) pb of 15:52). Andy ended up running the same time as Ray and I. Greg will have the other results.

Easy stuff

Very easy 40mins around Farm Cove and the Opera House etc. Beautiful day - sunny but not so humid. Greeted loads out there, including Dicky H and Bill, Springer, Derek, Crasti and saw Craig Dunn looking quite fit.

HuRTS 5min reps

8 of them off 90 seconds. Tucks and Binfield out front, Ray all over the place, me, Fast Charlie and English Andy following, Mike Race looking solid, LF Charlie, Pete W and even Greg in attendance - just another usual HuRTS Tuesday lunchtime. I managed to persuade Brendan from work to join in too. He ran a solid 19:57 at JPMorgan off little training so have persuaded him that 6 months of HuRTS training could get him into sub-19 territory and give us a shot at the mixed title again.

Started steadily and basically ran all the reps at the same pace - 3:42 per km. Felt pretty good on the last one so upped the pace in chasing Ray to something sub 3:30. Not much more to report. It was rainy then sunny. Pretty warm.

Tired Sunday

Missed a run in the morning due to competing in the 2km at the Cole Classic. I think I managed to avoid being last in my age group due to a sprint up the beach where I overtook an overweight bloke with the same coloured swim cap as me, so avoided complete embarrasment.

As a result of the swim and yesterday's race, the first 5kms of today's run over my favourite Manly long run route (Seaforth, North Head and Balgowlah Heights) was very sluggish. Got into it a bit after that, particularly after deciding to push the hills to raise the heart rate. Bumped into Thamal up at North Head who was looking as relaxed as ever. However, struggled over the final 5km running through the bush on the Manly to Spit path. 2:09:41 all up.

Knackered now. Achilles and hip better than ever but my old knee injury is feeling a bit weak. Need to restart the ski squat exercises which I was religious about until 4 months ago when I started all the other bloody exercises I have to do.

Fantastic run by Jeff Hunt in the Beppu marathon. I always said that lad had talent...

Striders 10km Homebush - 36:24

Picked up Dicky Green at 5.50am and was chatting to him on the way to Homebush about fitness and training etc. I indicated that my hope was to run under 36mins today. He said he had no idea but anything under 40mins would be OK. Little did I know at that stage that I'd be seeing a lot of him for the rest of the morning.

With high humidity (despite not being too hot) I realised after the first km was reached in 3:30 that 36mins was going to be tough. I seemed to be miles back in the field during the first 2km. I deliberately didn't sprint off and tried to work my way through the pack instead. I was running with Dicky but with large groups in front who we gradually picked our way through. However, just after 3km when reaching the horsetrack he gradually eased ahead and I was on my own again. I reached 5km in 18:10 just after someone else had come past and realised that it was time to make an effort to keep in touch and claw some places back. I passed a group including Shaun Aichison and Steve Jackson along the road to 6km, and then Eoin Reville at 7km. Dicky started coming back at 8km so I just pushed on. Finished in 36:24. Time not great but it's my first race after only a month comeback training so can't expect too much. The pleasing bit was feeling much stronger in the second half and recording only a 4 second positive split when others blew out much more. That's probably got more to do with being scared of the distance in the first half though.

Tucks ran strong for 2nd place in 33:05 (times generally were relatively slow today). Great to see the Judge out there running just over 35 mins. Ray started coming back towards me at the end in running just over 36. Keith Bateman is looking very fit but blew up in the second half and ran high 34. Good shouts from the sidelines from the Tiger and Silverfox. Cheers all.

Easy jog

Just an easy 6km jog in the hot and sweaty conditions. Will be tough tomorrow morning if this weather doesn't break.

HuRTS 3 x 2kms

Mike had the session down for 4 x 2km but given he's away I shortened it to 3 times and tried to make them quicker. Run off every 10mins. Small crowd but interestingly included Ray, Cradock, Chris G and myself (the 4 founding members of HuRTS) plus Tucks, Clyde, chap called Andrew who knows Serg and who was quite handy plus others.

Reps went as follows:

6:50
6:50
6:49

So nice and consistent. Quite a bit of wind on the 2nd rep so pushed it a bit harder. Felt comfortable running them just behind Clyde and Ray (although Clyde pulled ahead on the last). Tucks was on fire out front getting the first one in under 6mins. Bumped into Kanser putting in a coulpe of quick stertches with Sam along Hickson Rd.

Hurts Progressive tempo

Big crowd today including Tucks, Fast Charlie, Andy, Binfield Motors, MC, Ray, Cradock, Pete W, Todd and dozens others. Even Durante popped by to say hello before attacking the workout playground with the men with their shirts off. The reminiscence of old times continued when passing by Kanser twice whilst doing the session. Second time he appeared to be going faster than me.

Set off too quick running with Fast Charlie just behind Andy and BM. Ray, the Judge and Tucks were further in front. Cradock then joined Andy, Ray and BM and they started pulling ahead during the second 10mins. I was then all alone, as usual. Turned on 23.5mins about 100m behind that group and realised I was going to struggle to get home. Legs were still heavy from Sunday. They all came past exactly on 30mins around Circular Quay. I continued on OK until Mrs Macquarie's Chair (when Tucks came past) and from there I struggled up the hills, hitting 45mins at exactly the same spot as doing Mona Fartlek last week (although it took me 10:25 to get there this time).

As Cradock pointed out after, it's all about getting the kms in the legs at the moment and just biding my time. Another solid session nonetheless.

Monday recovery

Very easy 30min jog at lunchtime today, after buying a pair of budgie smugglers for tomorrow's firm swimming carnival (I'm entered for the 50m breaststroke). The run was slow but the legs were very tired after yesterday's long run. Ran past Cradock on Farm Cove and thought about turning around and running with him but frankly, he was going too fast.

Achilles better than ever. Heel drops with the push back up are working a treat.

Back to Manly Flat

Kids Tryathlon this morning with Bec (who made her folks gush with pride after coming out of the pool first in her wave) so headed out at 4.30pm for some flat 10km loops around Manly. Felt great today, notwithstanding a lingering hangover from Enda's engagement drinks and sticky conditions in the 30's. Didn't want to wear the Garmin but was moving very comfortably so timed the second 10km loop which was done in 43:04. Was starting to tire at the end of this loop so jogged the final 5km for 25km all up.

Achilles much better, JLP went to work on the calves on Friday and reminded me about the heel raises which I've been working on.

HuRTS Mona Fartlek

Better crowd today with the return of Tucks, a rare appearance by the Judge and MC's crowd of UBS employees. They must all respond to the fact that an executive director sends out the session details.

Felt pretty good beforehand so set off with good intentions only to see Tucks, the Judge and Ray immediately disappear off into the distance. I ran the whole first half by myself, hitting all the hills at the wrong time (ie. just as the clock ticked over for another fast section). Reached the end of the lay-by next to the Art Gallery at the turn and headed back. Felt much better on the way back, attacking the 30s quite hard as I caught MC, Cradock and Andy. Managed to stave off Ray and Tucks overtaking me which was a small consolation. Not as beat-up at the end as I am when running this fit. I think I'm scared of distance and the idea of falling apart at the moment.

GMap is here.. http://www.gmap-pedometer.com/?r=3439958 Total of 5.45km is an average pace of 3:40s. Tucks hit the Stone Gates with 15s to spare so plainly is in great form. I think we've only done that twice - 19 June '08 and 8 November '07. Not sure he got back as far but that was countered by the fact it was the height of summer today and he was running by himself. Ray was a good 100m ahead of me at the turn too.

3+km warm down for 10km all up. Heel much better this afternoon. It seems to respond well to fast sessions but badly to running slowly.

64km running for the week, it will be 85km on the bike and 0km (eek!) swimming.

MLR Wednesday

First MLR Wednesday in a while. Tried to catch up with MC and others but missed the start so ran with a chap called Rob from UBS who was also late. Basically just ran the C2S course but turned left at Hopetoun Ave. Turned around after 43 minutes. Got back in 84:25. Very easy pace - it was exactly 17kms. Heel felt tight during the run - below the insertion of the achilles where it was painful with the previous injury. I think it may be the bursar getting excited so will ice it for now. No pain with the eccentric loading so I don't think it's the achilles.

Australia Day

2km warm up then 7.5km Manly route run quickly. Trouble was I did it at 4.45pm when it was 31C. Big crowds in Manly and along Fairlight path too. Felt crap all the way. Messed up my watch again but 29:25 would be a pretty accurate guess extrapolating average pace (3:55).

Dee Why Dash STaR

Fronted up for the 6.20am group with 6 others (including Flakey, Dennis, Paul, Sean Aitchison and the heavy breathing Martin) for the hilly Dee Why route. Plan was the cut it short and run the 26.4km option, not wanting to increase the mileage too much too soon. Started very easy but soon got into the hills which are very steep. I ran at my own pace up these and starting puffing a bit. From Belrose it's basically a very long and enjoyable sweep downhill. Turned back on the short route with Dennis. Felt much stronger than last week, probably due to the much easier pace to start with. Achilles good after lots of leg stretching today. Lost the clock towards the end but 26.4km in about 2:06 so it was about 4:50 pace on average.

Hot Summer Runnin'

Missed the lunchtime run so swapped my ride home for a run home. Trouble was it had hit 34C by the time I headed for home. Not even sunny, just really muggy. So I took the run very easy. Felt very average heading up the steps to the Harbour Bridge and had to stop to buy a Powerade in Neutral Bay (I'd finish it before I got home). Despite this I got into a good rhythmn along Military Rd. 31:04 at the Toyota Garage but surprised with 58:34 all up with 7:56 for the final 2km.

Received R4YL in the post today - I'd thought Kirst had just bought me a copy for my Xmas stocking but turns out she had bought an annual subscription. How good is that? Very interesting article by Nic Bideau on training for the 5000m. I think I may need to make some changes....

55kms for the week, 90km on the bike and 3.2km swimming.

It's all about speed

Unfortunately I have none. Any Joe Schmoe can clock up the kms.

Today was 8 gate to gates (909m) but I only did 6 as I was getting pretty tired and am still erring on the side of caution. A good crowd but none of the fast boys were there (well, Fast Charlie was there but is even further behind on the comeback trail than me). I ran at the front for most with Ray darting in and out. MC and Pete W were just behind (the former having clocked up 22kms yesterday). Reps went as follows:

3:06
3:07
3:03
3:04
3:00
2:53

Ray pushed along on the final 2 and I just tucked in behind. The thing is, 3:06 (which is 3:24 pace) felt uncomfortably fast. I can't believe it gets that much easier with more kms. Perhaps I'm just getting old.