More easy stuff

Out with the HuRT Squad (including MC, Tucks, Wildman, Pete W, Jamie, Marty, Ray etc) for 45 mins very easy jog. Still got a sore throat but not getting much worse. Too late to worry about that now in any case.

Feck

3 kids ill, got a sore throat and is getting worse. 60 mins today around and about.

Congrats to Andy and Tim in the World 100km Champs, top runs guys you bloody nutters. Also well done to Kanser for braving through NYC marathon despite his injury the poor little soul. Sounds like a great event though.

Run for Fun 10km

Rocked up a bit late (but didn't cut it as fine as Richie P!), waited for ages for the toilets, put my bag in the baggage area, went for a jog in the new flats, realized I'd left my orthotics in my bag, panicked, recovered bag, by now had 5 mins left. Posed for a photo with Benny St, Tucks and JF (Timmy, that's one for the pool room) and then lined up next to Tucks and JF. Fenton tried to chat up Clare Geraghty on the start line and, when she showed no interest, out-psyche her with tales of his recent training exploits.

And we were off. 1km in 3:08 just behind Tucks, Chadi and Thamal. 2km in 6:17 with Tucks having gapped me and running with a chap in an Australian triathlon vest (who I didn't get a chance to recognize but who said after the race we'd resume hostilities on Wed). 3km in 9:38, 4km in 13:10 (long drag of a hill), 5km in 16:30 and I can hear the familiar quick footsteps of Lara Tamsett closing in on me quickly. 6km in 19:53, Darren Moyle having gone past with Lara and dragging Aus Tri guy with them, 7km in 23:20, then the drag of a hill comes that I hate in the Striders 10km course but I put an effort in and catch Aus Tri guy, feeling really good now. Pass Darren and try to close on Tucks on the log straight of Australia Ave, turn for the stadium, see my 9km split of 30:11 and realize I have to run a 3:16 final km to win $100 off the Tiger. Head down, now some unknown Strider over takes me! (Quentin Reeve), sprint in with him into the stadium and he pips me on the line. 33:25. Not a sub 33 but pretty pleased as I haven't raced properly in a while. Feel much better now and more confident for Wed/Sat.

Good to catch up with all the lads afterwards. Tucks finished on 33:23, Chadi just under 33, JF on 34:22 having taken a wrong turn (!), RP, Enda, Jamie and cheers to Young Timmy for the shouts from the sidelines.

Should particularly mention a great PB by Mike Race smashing through 37mins to run 36:30.

Easy jog

22mins around and about with a few strides thrown in at the end. Still feel slightly dodge but it could be nerves so I'll race tomorrow.

Easy Friday

Just an easy 51mins around and about by myself. Bit worried about feeling fluey, like I did a few weeks ago - just got sore shoulders and a slight headache and a dodgy tum. Hope to knock it on the head in the next 24 hours before Sunday.

Tamed by the Tiger!

Headed out with the Tiger to Centennial where we saw Young Timmy who offered words of encouragement and then jogged over to ES Marks joined by Tom Hurley for the 2000m time trial. The track wasn't as bad as I remembered it but there was a bit of Sydney afternoon wind down the back straight so conditions weren't ideal.

Plan was to go out and run 70s laps and see how we felt. Tiger would do the first, me the second, Tom the third and then whoever had the legs. Was feeling a bit nervous by now but Tiger took us out in perfect timing of a 69.8 first lap - felt very comfortable as if I was clipping his heels. Then I took over and it wasn't so comfortable. Went through 800m in 2:21/2:22. Stepped aside and Tom took over and by this lap I was starting to feel it. Went through 1km in 2:56/2:57 (at which point I was thinking I'm going to struggle to get under 6 mins), Tom then stepped aside at 1200m and Tiger took over and I was starting to hang off the back. I used a lot of effort getting around Tom just before 1400m and on to Tiger's shoulder but he then upped the pace into the wind and gapped me. I think I must have gone through 1500m in 4:25 (not too far off my PB!) and by now was just trying to maintain the gap with the Tiger and hold off Tom. Stayed this way over the whole of the final lap to finish just in front of Tom in 5:51. Tiger ran 5:47.

Felt pretty good after so feeling more confident for the State 3000m next week. Having said that, McMillan gives a 5:51 2000m a 9:10 for 3000m. Pretty sure I'm in better shape than that. But we shall see.

Easy Wed

Rocked up for the usual run to Kincoppal and back to find Wildman showing up for a run. Select crowd alongside him including Simon, Brendan, RMR and a couple of others. Turned around after 30:30 and got back in 61:05 as I'm still keen to drop the mileage this week. Very easy. Hardest thing was coping with the hangover after celebrating yesterday's big win in the Melbourne Cup.

Tiger's lined up a 2km time trial for tomorrow afternoon at ES Marks which should be interesting. We've got $50 on the head to head after choosing 2km as the point of equilibrium between our respective running abilities.

HuRTS Gate to Gates

Melbourne Cup today so headed out early for 6 Gate to Gates (909m) with Tucks, JF, Todd, RMR and Mike Wingram. 2 mins rest based off Todd. Felt great this morning despite a bad night with Claudia so planned to take them out hard and see how I felt. Did the first rep, got scared by the time and felt as though I was already going lactic. Did each other one feeling the same way telling myself "if it's any slower, I'll just stop there". But having Tucks alongside meant they didn't get slower. Reps went:

2:41; 2:40; 2:40; 2:40; 2:41; 2:40

2:40 is 2:56 pace. I think that's the fastest pace I've ever done them, but having said that we normally do 8. Really pleased with the session and a good confidence booster.

Anaerobic/VO2 max training really is the hardest training you can do. I dread 10 x 400m more than 32km.

Easy Monday

Lots of easy days of late. Usual Monday route with a big crowd including LF Charlie, Luke, Laura, Springer, MC, Simon, Russell etc. Felt very sprightly from the word go after an easy weekend. Very slow to start with but picked up the pace quite a bit from the turn. That's shown in the first and second half splits - 36:00 (4:33's) and then 31:28 (3:59's).

Very short Sunday

Came back from Nippers knackered and very lethargic - had to sleep and in no mood for a run. Think I was low on carbs. Felt better after lunch but didn't want to go long so just did the not quite 8km Manly route. Felt crap to start with but then picked up throughout. 31:00.

Steady Sat

Manly 10.2km route, testing out my new Brooks T-6 racing flats. They weigh next to nothing but you can feel every stone through the forefoot so I'll be saving them for races only. Started very slowly but picked up the pace all the way through finishing in 42:44.

Very easy Friday

A few too many Mojitos at The Ivy last night so went out for a very easy run at lunch with Ray, Laura and thingy from Ord over the usual route but cutting back through the City from Circular Quay to sweat it out. Served the purpose but have just wanted to sleep all afternoon. About 12km in 53:56.

HuRTS 10 x 400m - the Return of Wildman and the Stallion!

Over to Rushcutters. Smaller crowd including Timmy, Kanser, Ray, JB, LF Charlie, Andy, Luke and Geoffrey. "Inside Lane" Kane marked out the 400m and off we went and, fair play to the big fella, he was banging them out in 70 looking fairly comfortable. Looks like weeks of running 23km on a Sunday in 2:45 may finally be paying off. My reps went as follows:

69, 69, 69, 69, 69, 68, 69, 67, 69, 64

Turned around after rep 5 and, after doing a double take and wiping the sweat from my eyes, who should appear but Durante and Thurston! It was like old times. After big group hugs and everyone getting a little misty eyed, we set off on rep 6 with the two stars of the Sydney running scene circa '08 helping out up front and, what do you know, I start running a bit quicker. The boys had to have a bit of a sit down on rep 7 but popped up on rep 8 and, whoa!, it happens again. Rep 10 was all in with Young Timmy showing everyone that he can run a mean 350m before the boys helped pull me over the line.

Beautiful day and the oval was in top condition.

Steady run home

Start out, legs feel like deadweights, struggle up the stairs at the Rocks, think what the hell's going, I thought running was supposed to make you fit, bump into Eoin at start of harbour bridge and have a quick chat, start to feel a bit better and feel like I'm running more freely, 16:00 at bottom of Ben Boyd, think that's not too shabby, push the hill, feeling good now, running well along Military Road, Toyota Garage in 29:24, that's not too bad, starting to motor now, push the Spit Hill, hit Balgowlah Boys school in 47:21, can I get under 7 mins for the final 2km?, will give it a shot, 6:45, pleased with that, 54:06, who'd have believed it 50mins ago?

HuRTS 45mins Fartlek

MC was absent so Fast Charlie changed the session to 45mins Fartlek. I'd raced to get there on time after a conference call, wasn't really in the mood, knackered after a bad night's sleep last night and generally tired from training. Legs felt like wood but the breathing was fine. I was in a group with Fast Charlie, JF and Dicky H. Kept on trying to up the pace to drop them all, kept on looking over my shoulder to see them all just sat there for almost the entire session.

Turned at the second speed bumps so not very fast but it was also warm today. Got back on 45:13 so a pretty honest session not dropping too much on the hills towards the end. I felt better nearer the end when the legs felt tired like they should in any case. Dicky H dropped off around the Opera House and we finally shook JF on the hill up to the ABC Pool. He's looking strong. Tiger - want to take a head to head on him at the Run for Fun weekend?

Pleased to have finished the session holding on to Fast Charlie but I need some rest to let the recent heavy training load sink in.

Run home

Busy at lunch so an easy run home. 57:54 after 30:57 at Toyota Garage.

Huge congratulations to my big brother, Jamie, who smashed his marathon PB yesterday in running 2:53. Next stop sub 4min kms! Full report here.

Manly Loops Sunday

Recovered well overnight and knew before I set off that it would feel comfortable today. Got into a nice stride early on and it was just enjoyable - certainly for the first 22km. Completely different to 2 weeks ago. The 10km loops went:

42:58
42:09
40:48

So 2:05:55 (4:11's). Weather broke last night and it was cold and wet. Quite a strong southerly which made it a struggle heading down Manly beach but a dream on the way back. 31km all up.

Another hardcore Saturday

Not enough sleep to join the Tiger early this morning so headed out at lunch for the Chloe Tighe session of 2weeks ago. 2km warmup, 5km fast, 8 x Suwarrow hills then 5km fast. 2.5km warmdown. 4mins rest between each.

Times went as follows:

17:22 (8:42 then 8:40)

66, 66, 65, 63, 66, 65, 63, 61

17:24 (8:47 then 8:37)

It's a monster session. Absolutely rodgered now. Really pleased with the time improvement from 2 weeks ago though. 18km all up.

Easy run in

Beautiful Sydney morning (20C, no wind) so ran to work. Nice and easy although legs a bit tired. 27:05 at Spit Junction and 57:32 all up. Bumped into Pete W at Kirribilli and had a quick chat about race plans.

Hickson Road

5 x 1.2km reps. Got a bit nervous beforehand, especially when Ray reminded me of the "Highnometer" predictor of adding up the total time of the 5 Hickson Road reps to work out your JPMorgan CC time.

Good crowd today with Tucks and me upfront, JF and Jason Ibrahim behind, JB still struggling post marathon blues and "One Rep" Kanser making a late showing. Times went as follows:

3:38 3:33 3:34 3:31 3:35

I was hoping to keep them all under 3:35. I ran the first from the front and it felt comfortable which always means it's not quick enough. You have to be in constant pain to make this session solid. I was just in front of Tucks for the first 4 but couldn't hold on to him on the last when Kanser pushed him through to a 3:32. We were also cut up by a car on the final rep which must have cost at least a second or two. Quite a bit of wind on the return reps.

So not quite the pace I was looking for (Tucks said the same thing) but not too far off.

11km all up.