Plyo and jogs

Plyo session with Carl so did a 25min jog beforehand from Spit Bridge to Spit Junction (taking in a few streets of happy Mosman) and back then repeated it after the plyo session. Will see how the legs hold up for the long run tomorrow morning (rather than Sunday) around Manly dam with Dicky Green.

11km all up.

Very easy recovery

Very easy jog around the Manly 10.2km route in the heat at lunchtime. Legs felt tired after last nights efforts so happy just to coast around. 44:35.

5000m Blacktown

Turned up with the sole aim of pacing Keith through 3000m in 9:15 to set him up for a crack at the 55+ world record of 15:36. That works out at 74s per lap so was aiming for 73's, realizing that if you look for 74's you'll end up with 74.5 etc, and pretty soon you're 3 seconds over.

Warmed up with Keith and Wayne Bulloch and the conditions were perfect - cool, light drizzle and no wind. The race was supposed to be a combined 3000m/5000m but because the record attempt was on they had to separate them. Luckily, we got to go first. Was pretty nervous at the start but set off and settled into the pace very quickly, feeling pretty comfortable through 1km in 3:05, spot on. Bit tougher for the second km but again bang on 6:10. Tougher again for the third where I was starting to suffer but went through in 9:16 making way for Keith. Keith went on to smash the record in 15:29, a great result.

I stopped at 3km, one of the officials asked if I was pulling out but I was worried I might disqualify Keith or something if I did so I told her I was just having a breather. She looked a bit bemused so I started jogging around the final 5 laps in lane 2. Soon started to feel ok again so picked up the pace and ended in 17:00 or maybe just under, so not a bad workout in the end.

Forgot to mention that I turned up just in time to see the Tiger run his 800m which he did looking very strong and finishing in a pb of 1:57.7. Well done mate. Glad I didn't have any money on that one.

10pm all up.

More of the same

Same as yesterday, but came the 14km route home as opposed to straight back after reaching the 10km mark. 2km in 8:39, 5km in 20:58, 10km in 40:49 (really pushed the Shelly Beach hill though - 2:19 for that) and 55:23 all up. Felt strong today.

Got a text from Sean this evening asking whether I'd pace Keith through 3km on his way to a 55+ World Record attempt over 5000m at Blacktown tomorrow night. He wants to get to 3km in 9:15. Thought it sounded like a bit of fun so agreed to do it. I'm now questioning my sanity! Haven't done any speedwork since the State 3000m in mid November. 9:15 will hurt. Still, nothing to lose so I'll give it a shot.

Easy 13km

Ran the Burnt Bridge Creek, Queenscliff, Shelly Beach route going through 2km in 8:45, 5km (where I saw Tony Wong hammering the young Striders) in 21:33 and 10km in 41:33 then came home the quickest way I could find. All up 54:07. Felt a bit tired until 5km then got a second wind, running against the wind down Manly beach. Aches and pains of yesterday gone.

Emerald Excursion STaR

30.5km in 2:21:20. Rocked up and only recognised Keith Bateman among the 6:20 starters but soon joined by Ray coming around Pyrmont. Pace gradually picked up all the way around (only Keith, myself and a Kiwi girl called Jo finishing together) but coped fine. Arch of my left foot sore though.

Farewell 2010

 
 
 
 

Wednesday's run I was feeling crap. Also had real problems with my wisdom teeth. On Thursday, I could only manage the Manly 7.5km route in 31:17 feeling really sorry for myself. Teeth got worse, saw a dentist and was put on antibiotics for an infection. Took New Year's Eve off feeling sorry for myself. Feeling better today so managed the flat 10km route but without a watch taking it very easy in the 30C heat and enjoying the run. Never seen Manly beach so busy.

2010 was an interesting year. First year of no PBs since I started running properly again in 2005. Having said that, I started with zero fitness in January and had to work from there without trying to get fit too quick and reinjuring myself. It was a year when I peaked for races and tried not to go all out in every one I ran. In general, it worked pretty well. Highlights for me were:

1. JPMorgan CC - highest placing I've achieved (3rd), not the fastest time but a real race for 3rd place and with 600m to go I was destined for 6th.

2. Gold Coast 10km - got back into the low 33's after struggling in the 34s and 35s up until that point which was a real boost to the confidence.

3. City to Surf - got into the top 50, second fastest time and not too far off the PB.

Other good runs were the Minimos (for a change) and the Run for Fun. All my Striders runs were pretty average. Most disappointing run was the State 3000m, having done a load of speedwork. Wasn't feeling right on the day and sure I'll go quicker next year.

Aims for the near term are Six Foot Track and JPMorgan in April....

Slow hour

After filling my belly with Colombian food and Coke, the last thing I wanted to do was go for a run. But that was the only time available, so I trudged off with a stitch feeling lethargic and generally crap. 2km in 9:04, 5km in 22:28, 10km in 44:40 and 59:38 all up. At least I got out there. Bumped into Ryan Cantwell on Condamine.

Steady hour

Not quite. Burnt Bridge Creek Deviation, Shelly Beach,Osbourne Road route but cutting short up Fairlight Street to end. 2km in 8:37, 5km in 20:50, 10kmin 40:45 and 54:52 all up. Felt good today.

Christmas 2010

 

Carl session

Jogged to Carl's via Burnt Bridge Creek Deviation (21:42), did a non-plyo session with Carl (notable minor achievement being my first ever full squat on a Dura Disk without touching the ground) then jogged back home the same way (21:53). Pretty tired after yesterday.

Six Foot training week 1

Inspired into action after talking to Jamie last night, I set off on my first long run in 2 months at lunchtime. Decided on 1:45 going up all the Northern Beaches (so turning after 52.5 minutes). The Long Reef lagoon had broken through to the ocean so even got to practice the Cox's River crossing wading up above my waist. Felt very average for the first 20 minutes then started to feel good. Kept going until the Fire Station at Narrabeen which I reached in 55:16. When I did this run early last year I would be stuffed by Dee Why coming back so it was good to know I've got a bit more base as I still felt good. Having said that, the Griffin St hill is a bugger.

Got back in 1:48:39 so 53:23 for the second half.

Merry Christmas

7.5km Manly route done this Argo on a fabulous day. Lovely views along Manly beach, Young Timmy would have appreciated this run. Felt pretty tired to begin with but soon picked up and was moving well along the beachfront. Made a bit of effort over the final 2km to try and get home in under 29mins but just missed with a 29:04.

Merry Christmas everyone.

10km tempo

Well I tried to run it as a tempo, but it was very muggy out there today and my legs felt really heavy after a couple of bad night's sleep (3.5 and 5 hours respectively).

The old 10km out-and-back route from work. Got to 5km in 19:28 then picked it up a little coming back up the hills on the return to get home in 38:28.

Wednesday MLR

9 of us today - MC, King James, Dicky H, Benny St, RMR, Kroney, Clyde and Simon. The old double loop of Centennial Park route. All up 19km in 1:25:44. Nice easy pace the whole way and felt really good after not killing myself yesterday.

I'll continue on this way for the first quarter of 2011 - keeping the Tuesday session controlled so that I'm not knackered for the rest of the week.

HuRTS 5min reps

Beautiful day, quite warm at 24C (Humidity 33%, cloud cover 8%, westerly wind of 31km/h - got a new App for my iPad). Nice crowd today including the return of Young Timmy, MC, Dicky H, Andy, LF Charlie, JF, Chris G, RMR, Todd and the ever improving AAR crew of Ali and Julian.

Intended to run them sensibly and did so with JF, Dicky H and Andy averagin about 3:35's. On rep 7, Dicky was making it his last and picked up the pace running it averaging 3:21 and we continued this pace on the last rep. Want to continue to run them this way - feeling strong at the end. Not quite hot enough for a dip in the harbour post session but won't be long before that starts again.

Very easy Monday

Usual route but very windy so avoided Barangaroo and stuck to Hickson Road. Crowd included MC, Laura, King James,
Andy etc., but then we were joined by Durante and Wildman! The honour! All up 66:16, but at a very nice pace.

Comeback Day 2

Manly 10.2km today after a day in the sun. Felt great again. 5:59 for the Manly Mile reaching Manly SLSC in 21:38 and 39:38 all up. Doesn't really count but bumped into Hambuglar shortly before the run when in Dan Murphy's, he'd gone long on beer while I'd gone long on wine...

Training starts here

Christmas parties over, mojo back, need the rigour of a proper regime again. Just the Manly route today but feeling surprisingly good. 29:43 without trying. Left orthotics at work though so ran without them and noticed it.

HuRTS Progressive tempo

Charlie, considered your advice, but then made a $50 bet with the Tiger giving him a 30s headstart at the State 5000m in February, so decided to do some training.

Small crowd today what with Christmas and all (and MC confusing us all as to what session we were doing). Set out very easily at 4:27 pace with JF, Luke, French Ben, English Andy and Dicky H, picked it up to 4:00's then 3:50's then stretched out a bit with Rich over the final 15 minutes getting back in 44:15. We turned only just past the start of the Hickson Road reps though so it was a very easy first half.

Nice to be back out again though.