Easyish run to work

Core strength training with Carl this morning then a jog to work (busy at lunch talking). It started out as a jog, and felt pretty tired to begin with, but then started to feel better and better running on another beautiful Sydney Winter's day.

26:45 at Spit Junction and 55:54 all up.

HuRTS 5min reps

Bit of a concern about our "Chalet" for post City to Surf based on this photo after last night's storms...





Plan for this week is to taper by reducing the volume but no so much the intensity. So showed up today planning to run 4 at normal pace and 4 easily (the session is 8 x 5min reps off 90s rest). Set off with Charlie and JF just behind feeling great although it was pretty blustery out there. Finished the first rep beyond where I have done recently averaging about 3:18 per km. Was feeling great and breathing easily. This continued for the next 3 reps then ran the last 4 with the two Mikes (including the last 2 with young Timmy) at about 3:42 pace.

Big confidence booster as it felt easy today. Bit of a worry about Kanser who disappeared off complaining about his hip.

Interesting email from the City to Surf organisers this evening telling the Seeded Runners who all the other seeded runners are. Guess it allows you to size up your opposition. If I can just beat one other person on the list (other than Andrew Lloyd) I'll be happy.

Bateman Keith, Warren Mark, Criniti David, Whitmore Luke, Lynch Barry, Farrugia Anthony, Highnam Tom, Elliott Jackson, Lloyd Andrew, Tuckey Andrew, Antonelli Jason, Meagher John, Kelly Steve, McFarlane Andrew, Shatrov Vlad, Nankervis Shane, Saunders Philo, Cox Matthew, St Lawrence Ben, Hunt Jeffrey, Williams Hugh, Johnson Michael, Dent Martin, Grattan Luke, Neill Robbie, O'brien Earl, Crasti Thomas, Ireland David, Symons Kale, Haber Anthony, Robertson Kevin, White Brad, Cochrane Tim, Low Charlie, Gultekin Riza, Cavanagh Stephen, Whiteley Robin, Didyk Adam, Craigie Alan, Keem Barry, Moseley Saxon, Clark Daniel, Moneghetti Steve, Taylor Luke, Morrison Tim, Welsh Richard, Page Grant, Hurt Simon, Mwangi Josphat, Serem Isaac, Hobbs Aidan, Cooray Thamal, Verwey Dane, Abercromby Mark, Webster Matt, Shelley Michael, Kay Richard, Summers Harry.

Good to see Rob Dog entered.

Very easy Monday

Just me, Dougall and chap whose name I forget from Freshwater today for a shortened Monday route. About 12.5km just short of an hour. Another beautiful day but a tad breezy.

Feeling better

Shortened Sunday run today - Burnt Bridge Creek Deviation, Shelley Beach, North Head, Queenscliff and home. 21km in 1:29:49. Felt great and a beautiful day. Sort of day when running is fun.

Hang my head in shame

Didn't want to race the Striders 10km this morning with only a week to go until C2S - memories of 2007 put me off. So decided on a fast 5km by myself instead. Wasn't up for it though, still had Thursday's booze in my legs. Did a 3km warm up then two laps of the Golf Course circuit in 17:18. First lap 8:33 where my heart sank, then gave up with a km to go to jog home in 8:45 for the second. Just felt dead. Not really much of a confidence booster for next week. Wish I'd done more tempo runs and hills.

HuRTS 4 x 2km

Really didn't want to do this today. Had an excuse list as long as my arm. Yesterday was a big day with core strength with Carl in the morning, a long run at lunch and a massage in the afternoon. I then didn't drink enough water to flush out all the toxins and so woke up very stiff and sore this morning. I was tired, both physically and mentally after the last 3 weeks. So toyed with the idea of a jog, but then told myself not to be such a soft bastard and just get out there.

So rocked up (late) to join MC, Tucks, Dom, Timmy C, Milli Vanilli, Ray, LF Charlie, RMR and others for the tough 4 x 2km session. We split into two groups and our group took the 2 minute rest off Dom's finishing time so I was getting about 2:30 rest. Reps went as follows:

6:25
6:21
6:25
6:20

So another good consistent session in the end - I think we must have had a favourable wind on the return reps. Had Tucks just behind on rep one, Ray pushed reps 2 and 3 and gave the others a start on rep 4 to give me something to chase. That makes it a hell of a lot easier than running at the front by yourself - the 4th rep felt best. Dom was running well so will be interesting to see what he does at C2S.

Pleased to have run those times on tired legs. Need to be careful though as the last time I ran this session tired (then went out for drinks) I caught the flu and was out for 4 weeks. I've got an End of Financial Year drinks function this evening...

Wednesday MLR

Usual Wednesday route with Andy, JB, MC, Dicky H, Aus, chick called Laura James (6th in Sutho to Surf at the weekend), RMR and a couple of others. Wet and cold. Easy on the way out. I ran a bit quicker up Heartbreak Hill to find everyone else had turned early. Caught them up then ran back with Andy and JB. Much quicker on the way back (85:05 in total after turning on 44:50) and was quite tired.

Had a Tiger massage this afternoon and have put some money on young Timmy to show him a clean pair of heels at Lane Cove on Saturday. Gary then tried to bet me I wouldn't beat Keith at C2S, but I was far too sensible to take that one. Young Keith just has too much form at the moment.

HuRTS Progressive tempo

It's a Tuesday, 12 days until City to Surf and it wasn't raining so, as expected, the crowd was big. Intention is to increase the pace every 10 minutes by dropping 10s per km pace. In practice, you start quite easy, pick it up a bit, turn on 23.5mins and then go hell for leather to get back.

We took it pretty easy on the way out - chatting with JF with Tucks, JB, Andy, Dicky H and quite a few others also running with us. Turned on 23.5mins having reached 6.05km (3:53 pace). JB immediately upped the pace (it's difficult not to when there's a big crowd in front) with just Tucks going with us. We seemed to be going very quickly - once again I was struggling to hold on going around Circular Quay (where Tucks must also have dropped a bit). However, travelling around Farm Cove JB seemed to ease off a bit so I took my turn in front. Pushed the hills on the way back with JB dropping off somewhere on the hill up to the ABC Pool. Finished in 43:36. Very quick for the second half - 6.05km in 20:06 (3:19 pace) which includes all the uphills. 9:50 for the final gate to gate. All up 12.1km at 3:36 pace. Felt strong in the legs but the pace was tough. Ideally would like to do a 400s session on Thursday rather than the planned 4 x 2km - just to get used to some quicker pace running.

Good to see Tucks getting back to form despite still only running low kms. Also just noticed that Muz posted a late comment last week - good to hear from you mate. Looking forward to hearing about plans for your return home...

Recovery Monday

Usual Monday route in 68:11. Big crowd today including Ray, Tucks, Dougall, Andy, Kanser, Dicky H, King James, Indrajeet and a first time appearance for Timmy Rowe. Pulled up pretty well after yesterday's long one.

Long solo Sunday

Dropped Billy off at a party in Brookvale and had 2.5 hours to kill so ran via Curl Curl to Queenscliff, did two loops of my 10km circuit then ran back the way I came. The two 10km loops were run in 43:20 and 42:20 and all up just short of 32km in 2:17:07 (4:20's). Felt much easier doing the long run today without having done a hard session the day before. Legs still buggered now though. Bumped into Dicky G and had a quick chat at about 25km but otherwise pretty uneventful.

Off the wagon

I was supposed to do a 15km tempo but a night in the 3 Wise Monkeys put paid to that. 8km Manly route in 32:30 instead and that was a struggle.

Easy Friday

12km running Monday route but cutting back at Circular Quay. Problem is I forgot to transfer the orthotics from my racing flats so had to run in my trainers with no heel raises, orthotics or inner sole. So my achilles got sore.

HuRTS Mona Fartlek

Despite MC trying to hijack the session with some poxy long jog, we had a good turnout of JB, Kanser, Andy, Ray, Clyde, JF, Brendan, Dougall, RMR, Dom etc for one of the original sessions. Some suggest this session isn't tough enough so I stressed to everyone beforehand that the floats are not jogs or recoveries and that the overall pace for the 20mins should be 10km pace, so the fast sections are 5km pace.

Then had to practice what I'd preached so set off hard with the intention of reaching the Stone Gates. JB and Ray went with me. We almost got into the virtuous circle of reaching the top of the hills on the floats. Ray dropped off at 7mins to run back with Kanser leaving me and JB to carry on. We reached the Stone Gates with 8secs to spare and set off back. I was just holding on to JB on the final two 60s sections but felt better on the 30s intervals. JB dropped off half way around Farm Cove and I ended up half way along the side of the Opera House.

Another good, hard session. I've only reached the Stone Gates when I've been really fit (June and September/October 2008) so it's a good sign. It was quite blustery out there today too. I think it works out as averaging 3:22's for the whole thing. 3km warm up and warm down for 12km all up. 220km for the past 2 weeks.

Wednesday MLR

Usual Wednesday route with Kanser, RMR, Rob and Simon. Very easy pace today. Legs were a bit sore - need a massage. 1:30:05.

HuRTS 14 x 3mins

Felt tired again starting this session so took it deliberately easy for the first 6 reps running with the group. Then started my reps behind them to give me something to chase. Felt better as the reps went through and really enjoyed the last 4. I'm a complete pussy when it comes to doing each one though - always take it easy for the first half, usually giving JB about 20m then pick it up over the second half when I realise there's not that much further to go. Was averaging about 900m for most reps (3:19's) and 935m for the final 4 (3:12's).

Another huge crowd out there. Kanser was giving young Timmy a fright shadowing him for all the reps. Poor Timmy was shattered after 12 and couldn't finish off the session. Doesn't bode well for him over the final 2km of C2S.

Easy Monday

Usual Monday route with MC, Dougall, King James, Rob, LF Charlie, Kanser, Dicky H, Gerry and others. Very easy today covering the 15.8km in 1:10:36 (4:28's). Quicker in the second half. Legs very tired though.

Balmain Bungle Star

31kms in 2:24 (about 4:39's).

Easy run today on a cold morning. Set off in the 6.20am group with Dennis, Flakey, Nick B, and a few others with Cam Arnold and Steve Hume joining us for various parts. Very easy pace for the first 12km (about 5:00 per km) then it picked up a bit running along the Cooks River. When we got to the end of the Coolrunning 5km course I decided to run that in reverse while the others took the slightly shorter route back. Did the final 5km in just under 20mins, bumping into Travis at the end. Tired now.

ANSW Short Course X-Country Championships

22nd in 26:22. But, 3rd in the 35-40 age group, so I got to stand on a podium and receive my first individual ANSW State Medal! Looking over the results, I finished in about the position I was expecting based on how I've been going recently.

Went off pretty quick and wasn't far off the leaders for the first lap as they were taking it very easy. It's the sort of course that creeps up on you though. Lots of little inclines and gradual rises in thick grass that saps the strength from your legs. Exactly what I was looking for today. I was trying to hang on to Greg Graves for the second lap and gradually reeled him in on the last finishing strongly. I ran 8:32 for the first lap, 9:01 for the second and 8:49 for the last.

Good to see Tucks out there again. I'll claim a scalp over him while I can even though he's recovering from injury. Nice also to catch up with Nick, Flakey and the Tiger who was watching. Smashed by Chadi who ran an impressive 25:01 in beating some very good runners.

It's a beautiful course and today was perfect weather, clear blue skies and cool. Will definitely be back.

Easy Friday

Very easy 12.5km run around Balls Head with MC and Dougall. 62 mins.

HuRTS Gate to Gates

8 of them off 2 mins rest. Actually, it was a rolling 5 minute start so I got a little over 2 mins rest. Reps went as follows:

2:51
2:47
2:45
2:47
2:46
2:46
2:43
2:46

Gate to gate is 909m so 2:46 works out at 3:02 per km. Good solid session. Always struggle a bit mentally with the speed sessions as they hurt from the word go, so good to get through it and keep them consistent. From rep 5 onwards I was hurting. There was always someone there to push them along though. Ray went hard on reps 3 and 4. The Judge showed up today and was on my shoulder for reps 3 to 5 and ran a 2:42 on rep 6 (his last). Brendan from work was doing each second rep hard before the Melbourne Half Marathon this weekend so pushed reps 5 and 7. Even young Timmy popped up on the final rep to give a good showing. JF was also just behind. Good to see Tucks, Kanser, Dicky H and Enda out there - almost felt like old times.

Have decided to run the ANSW Short Course X-Country this weekend which I'll do as a hard training run given how solid this week's training has been. Last minute decision based on how much better my achilles is feeling (feel confident enough to test it on soft, hilly terrain) and the fact that Sean is away for the Sat morning session. Will be nice to race at a sensible time of day for once as well.