More time out

Saw a doc. Have chest infection. On Aunty Botics for a week and no running.

HuRTS 45mins Fartlek

Still very sore in the legs (although achilles still great after increasing the weight recently for the eccentric loading) but slightly better than yesterday so headed out to what is usually my favourite session feeling pretty confident. Massive crowd today, perhaps the biggest ever, including Wildman and Durante, the Chairman, Fast Charlie, JB, Dicky High, some fast Triathlete dude, MC, Fats, LF Charlie, Dom, Todd, Indrajeet and a whole host of others. I set off at the front feeling pretty comfortable until about 5mins in when suddenly I felt pretty average. Held on to the front group of Dicky H, JB, Triathlete dude, the Chairman and Fast Charlie until the Opera House (averaging 3:37's so no quicker than when I did this a month ago) when the wheels started to fall off big time. Fats came past at the OPT and tried to stay with him but he started to gap me on Hickson Road.

Turned on 22.5mins at exactly 6km (3:45's) with Fats a little in front and MC and Todd about 50m behind. That gap between me and MC remained exactly the same all the way back. Was swamped by the front group by the OPT and it was just a question of dragging myself back. Wanted to drop out but refused to do so, telling myself the pain and ignominy would serve me well. Finished up with 11.72km (i.e. more than 700m less than last time) averaging 3:51's. Then proceeded to cough up a lung.

Need a rest. Pointless flogging myself (97kms in the past week) with the lingering effects of the flu - I think I'm only prolonging it. I'd wanted to try and get some good fitness back before SMH Half but I'd rather just run healthy again. Just counting my blessings that I'm still injury free.

Off to see JLP tonight. Given how stiff my legs are, it's going to be hell.

Easy recovery

Had a great night's sleep last night and felt much better today but the legs were still very stiff, particularly the thighs, calves and behind the left knee. Decided to go for an easy 6km at lunch. Caught up with the King, Brendan, Rob Deek and a couple of others then bumped into the Judge and Kanser who both joined in for part of the way. Was feeling much looser after 2km so continued on for 11km. Good to get out and feeling much better now. Averaged around 4:30 per/km.

Long in Centennial

Caught up with Timmy at 6.15am then Durante and Kanser at 7am, with Damo Tancred joining us a little later. I was really sore and tired after yesterday's session. Thighs felt like I'd just run the 6ft Track. Not surprising to be still tired after the session last night but I'm sure the lingering effects of the flu are playing a part too. However, that is feeling a bit better every day. Just plodded through the kms. Nearly got dropped on one of the runs up the Woolhara hill. Ended up running 25kms in 1:56 - about 4:39 per km.

Good to be out with the boys again and see them running injury free.

Not the NSW State 10km

Some great results from the State 10km. Keith ran a blinder to knock off another of my pb's - 32:32. Amazing for someone turning 55 next week. Vlad and Chadi went under 32 for the first time running 31:40's. Thamal ran 32:22 and even Cameron Arnold ran 33:10. Interesting that Binfield ran 33:28. I reckon he would have been quicker but for Ironman a few weeks ago. Timmy did me proud by beating MC by 15s and earning me $50.

Felt better this afternoon so ran a 15km steadyish tempo on the newly paved 2.5km route along Kenneth and Balgowlah Rds (6 laps). First 4 laps felt comfortable then had to put some effort in to maintain the pace. Intention was to keep all the kms under 4:00 which I only just achieved:

3:54, 3:57, 3:55, 3:52, 3:54, 3:49, 3:58, 3:57, 3:57, 3:54, 3:55, 3:55, 3:53, 3:59, 3:51

15:03km in 58:53.

Slightly better

11km run at lunch with Enda, Timmy C and Geoff Cooper. Feeling slightly better again but still not right. Averaged just under 4:30's.

Big one tomorrow. Hoping Timmy L can come through and nip past MC in the final km to win me $50. Timmy L is a fighter so I have every confidence.

Still not right

Easy jog home in 59:18. Still feel like I'm sucking through a straw when I'm running and coughed so hard I nearly vomitted when I got home. Other than that, it was fine.

Sort of getting back

Cor Blimey. Nasty bloody bug. Was feeling slightly better by last Wednesday so boarded the plane to San Francisco for the conference I was supposed to be attending. The 14 hour flight did nothing for my wellbeing. Spent 3 days at the conference trying to hold it together. Flew back. Sunday was the first day I got through without having to take Nurofen and Panadol every 4 hours. Bad chesty cough since then. Tentatively ventured out today hoping for the best. Ran 8.5km (10km route continuing around the Opera House and back but cutting home opposite Art Gallery) with my chest feeling very tight. Then proceeded to cough up a lung for the rest of the afternoon.

Nice to be running again though, especially on a beautiful day. Good thing was that the rest meant I had no aches and pains at all (other than the chest). Won't run Saturday but will concentrate on getting things back together for the SMH Half. Plenty of races to test myself in the upcoming months.

Sick as a Dog

Have been sick as a dog since Friday - high fever and bed ridden. Still no improvement today.

Fantastic result by Ben to win the Australian 5000m champs on Saturday night and book his ticket to Dehli. Tiger said he ran the final 2000m in 5:03, i.e. just over 60s a lap. To put it in context, that pace would almost have won him the 1500m title.

Finally downloaded some photos from our camping trip...

Been checking out some You Tube footage of Olympic track races today and came across the Munich 800m final. This is how to run an 800M... Munich 1972. Interesting to compare it to 1988. Can't believe how Paul Ereng managed to recover from his crazy first 200m.

HuRTS 4 x 2km

Had a pretty big night with the HuRT Squad last night at Hurricane's in Bondi as a farewell to Serg. Plenty of trash talk going on. I bet MC $50 that Timmy L would beat him in the State 10km and he leaped up to shake my hand on it. I have full confidence in young Timmy though. No-one rises to a challenge like him and you know you'll always get 100%. Ate a full rack of Pork Ribs and fries topped off with a sticky date pudding and plenty of beer. I could barely move this morning and didn't fancy today's session. But, as Woody Allen said, 80% of success is just showing up so that's what I did.

Times went as follows:

6:35
6:35
6:32
6:33

So nice and consistent. Strict 2 minute rest (Sean's gave us 3mins). Ran the first with Fats with Tucks about 12s in front. Fats dropped off during the second so I was chasing Tucks and Binfield (who decided to join us upfront), a little closer to Tucks this time. Third was same as the second, again getting closer. Final rep I felt lactic after 500m but just concentrated on Binfield's back and then (after overtaking JB) Tucks'. Must remember that tactic. If just just concentrate on someon's back, it seems to get closer to you and gives you something to divert your mind from how crap you feel.

Knackered at the end but a good session.

Timmy - MC ran 7:03; 6:59; 7:03; 7:03 but looked well spent. Doesn't compare to your hilly 7:06's run yesterday.

Wednesday MLR

Another perfect running day. Termperatures now down in the low 20's but clear skies and no humidity makes for a huge relief from the past few months. Especially when you're coming from a zero fitness base.

Today was the old Centennial Park route with Louis and KPMG Rob. Very easy pace although it picked up a bit towards the end. Achilles a bit stiff after strength training this morning with Carl. 18.57km in 1:27:55 (4:44's).

Hurts Progressive tempo

Big crowd today including Tucks, Clyde, Binfield, MC, English Andy, Fast Charlie, LF Charlie, Indrajeet, Dom etc. Set off conservatively with Tucks with just Fast Charlie a few steps behind. Stayed this way all the way until the hills after Mrs Macs Chair on the return when Tucks pulled ahead. He ended up back at the start on 44:47, me on 45:03. Fast Charlie pulled out opposite the ABC Pool. I pushed the pace down beneath 3:30's as soon as we turned knowing that that is the only way to get back in 45 mins when you turn on 23.5. A 2 minute negative split is a lot. Km splits went as follows:

3:55, 4:03, 3:51, 3:49, 3:53, 3:45, 3:28, 3:38, 3:22, 3:26, 3:30, 3:45, 3:14 (for 206m).

Total of 12.21km in 45:03 (3:42 per/km). 10:18 for the final gate to gate.

Felt good today. Nice and cool but quite a bit of a breeze. Saw a load of people out there including Kanser, the Chairman and Hamburglar.

Easy Monday

Very easy 13.5km in 1:01:10 (4:32's). Nobody waiting so went off by myself. Bumped into Kanser and Eamo half way around so ran with them for the rest of the way. Also saw Binfield and the Chairman (in a rare outing). Beautiful day today, clear as a bell but much cooler than yesterday.

Seal Rocks and Narrabeen Sunday

Returned from a great camping trip at Seal Rocks last night. Missed a run on the Friday on the way up. The rest of the week went as follows:

Sat: 12km easy
Sunday: 23km picking up the pace all the way averaging 4:24's by the end.
Monday: 10km starting easy (5km in 21:30) but picking up the pace to finish in 40:19
Tuesday: Rest. Achilles sore due to lack of stretching and exercises.
Wed: 13km very easy.
Thurs: 13km easy.
Friday: 10km tempo in 37:33. Aimed to pick up the pace the whole way. Worked other than my usual soft cock 6th km. Splits went 3:58, 3:53, 3:49; 3:46; 3:46; 3:49; 3:43; 3:43; 3:33; 3:32
Sat: 13km easy.

All run over an undulating unsealed road from Seal Rocks to Yagon campsite plus some beach on the longer runs.

Today was my route up to Narrabeen and back but ran along Dee Why beach this time as the tide was out. Felt great on the way out running sub-4:20's with ease but struggled back up to Long Reef and until Curl Curl against the wind. Can't seem to do this run without hitting a wall at around Dee Why. Recovered again towards the end. Turned at 13.5km averaging 4:30's and finished the 27km in 2:02:26 (4:32's). Not helped by running at Noon on a pretty warm day - 29C.

Not quite HuRTS Time Trial

MC is scared of doing the time trial so he set it up for today knowing that he wasn't running due to Saturday's race. So I front up despite having drunk a truckload of beer last night. It was good that I did - I sweated out a bit of the hangover and it's such a fantastic day out there today, much cooler at about 23C but clear as a bell.

4 others showed up, and one of those (Chris Graham) was late. The others were Mat Kaley, Dom and strange accent Will. I just wanted to cruise around so set off with SA Will. Actually felt OK when I was running apart from a period of about 5 minutes around Farm Cove when I thought my internal organs were going to pack up. Ran 26:19 (4:03's). Other results were:

Mat: 24:35
Chris G: 25:18
Dom: 25:18
SA Will: 26:53

Off camping to Seal Rocks tomorrow so this will be the last post for a while.

Wednesday MLR

Same as last week but just with Luke. Being Luke, the last few km were pretty quick all averaging around the 4:05 per/km pace. Achilles is pretty sore. Need a rest and to work on it.

HuRTS 45mins Fartlek

Cooler (24C) and wet today which meant a low turnout. These are Sydneysiders we are dealing with. Just Tucks, Clyde, Fats, TimC, Pete W, the King, Phil Woods, Clement and a couple of others. Set off in the front group with Tucks, Clyde and Fats fully expecting them to pull ahead around Farm Cove. Felt good today though so just kept on pushing the fast stretches and keeping pace. Fats was complaining of wind and pulled off at Circular Quay for a pit stop. We reached the first speed hump on Hickson Rd at the half way mark - 6.25km which was way further than I've done recently. The pace then picked up on the way back with the km splits hitting around 3:32 (which included the floats). Went through 10km in 35:46 and just got back to the gates in 44:53 with Tucks having pulled ahead on the penultimate rep and Clyde slightly dropping off.

Really pleased with the session - 12.48km all up averaging 3:35s. More pleased with the fact I made it back to the gates for once so have a bit more strength in the legs.

Ran past Sparkie (who I haven't seen in a long while) and Action along the way.

Recovery Monday

Out with MC, LF Charlie, Clyde and Luke for the usual Monday 14.8km. Felt very easy on the way out (I think the first km was around 5:20). Bumped into Kanser along Hickson Rd and he joined us until the Opera House. We must have upped the pace all the way through as we finished in 67 mins (4:31's average). Felt much better in the second half.

Iron Cove Bolter STaR

Set off with the 6.20am group not knowing whether CT was going to show for a 6.30am start. Very easy to start with but it was just what I needed - legs were still shot from yesterday. Group included Flakey, Shaun A, Nick B, Jo Cowan etc. Fats joined us at about 3km. We continued on together until about 15km when Fats and I drifted off the front. Caught CT coming back over the Gladesville Bridge and ran with him until 3km to go. No idea of the pace as I left my Garmin at home but I'm guessing it was 5min+ kms to start with but around 4:20's from when Fats and I pushed on. Finished in about 2:18. Guide reckons it is 29.9km but I reckon whatever route we took was a bit less, probably 29km.

Left achilles is now sore (not on the insertion but further up). Was the same story last time I did yesterday's session with Sean.

Centennial 8km

Warm and humid and boggy underfoot. However, was hoping to stick to Sean today given how much better I've been feeling in running recently. However, it wasn't to be. He pulled away at the end of the first laps and put about a minute into me by the end. Laps went as follows:

6:53
7:09
7:17
7:09

28:26 all up. Only 1s quicker than last month with very similar time distribution over the 4 laps. I was hoping to get under 28mins today so was pretty disappointed. Not sure of the reason - probably just tired after the recent step up in training. However that third lap is just pathetic. Need to do some more tempo running to stop this mid-race tail off. I'm much stronger over intervals. Will do some quicker tempo 10kms when on holiday.

Followed by the usual 10 hills which I did consistently in 21s. 14km all up.