Wow. Amazing how good you can feel after a few days rest and taking it easy all week. Still a bit tight in the chest and not completely over the man flu yet.
Today was the usual Monday/Friday route but cutting short up through the City when reaching CQ on the return. Rob, Marty, Craig, Indrajeet, Simon and BW were out. 53:44 for 12km.
Hoping to be well enough for a long one tomorrow morning. Dickyboy and Quentin each have plans for a long one early on, I'm trying to marry the two proposals...
45kms for the week. Bit of a step down due to illness but I probably needed the rest.
Friday, February 18, 2011
Thursday, February 17, 2011
The lurgy is about
Feeling slightly better again but not strong enough to cope with anything more than a jog. Did the 10km route running into the boys doing gate to gates around Farm Cove. Ran a couple of those with Timmy (i.e. eased up a bit from the jog) then saw Tucks running the other way so jogged back around Mrs Macs Chair to the office. 11.5km all up in 49 mins.
Sounds like Tucks has had the same lurgy as me, as have a few other lads in the squad. Good to see Page 3 Wildman upfront on the reps. He might need to pop down to Target and check out the bras though, he could have an eye out with those bouncing around.
Sounds like Tucks has had the same lurgy as me, as have a few other lads in the squad. Good to see Page 3 Wildman upfront on the reps. He might need to pop down to Target and check out the bras though, he could have an eye out with those bouncing around.
Wednesday, February 16, 2011
Tiger was right
He told me to take a day off whenever I had a hangover. I ignored him and got sick again. More Man Flu. Felt the slightest bit better this morning so jogged the 4km to Carl's for my personal training session. Just a load of stretches today with some core at the end. Hope to be feeling well enough for a proper run tomorrow. The 4km doesn't meet the CT test.
More turmoil in the Australian legal market as of today's news. I'm waiting by the phone for my call...
More turmoil in the Australian legal market as of today's news. I'm waiting by the phone for my call...
Sunday, February 13, 2011
By Jove
CT once said he counted anything over 30minutes as a run. On that basis, this one just sneaks in. Manly 7.5km route in 33:32 after a morning on the Golf course at Elanora. Wanted to end it from the first step. Worst run of 2011.
Saturday, February 12, 2011
Hungover Manly 10.2km
It was always going to be a struggle after a night out with the HuRTS boys. Wildman lived up to his reputation, Kanser didn't mention the injury once, Timmy disappointed us on the Pool table, Fast Charlie flew in from Vegas and MC lasted all of 20 minutes. I could script these things.
Today was a steady 10.2km Manly route. I say steady but about half way around I realised I'd have to work hard to get under 40 minutes so started to push it. 15:45 at Queenscliff, 21:59 at Manly SLSC and 39:54 all up (3:55's). Bumped into Thamal and had a quick chat. Sounds like he's recovering from something similar to JB - a virus brought on by over-training.
Today was a steady 10.2km Manly route. I say steady but about half way around I realised I'd have to work hard to get under 40 minutes so started to push it. 15:45 at Queenscliff, 21:59 at Manly SLSC and 39:54 all up (3:55's). Bumped into Thamal and had a quick chat. Sounds like he's recovering from something similar to JB - a virus brought on by over-training.
Friday, February 11, 2011
Easy Friday
Usual route with the detour due to a boat on Barangaroo. 35:08 out and 34:07 back. Easy run with Craig, Coops and Marty but felt shattered this afternoon, probably the delayed effects of yesterday.
103km for the week (due to the missed run) but high quality nonetheless.
103km for the week (due to the missed run) but high quality nonetheless.
Thursday, February 10, 2011
HuRTS Hills
Made a late change to the Hickson Road session but still had a fair turnout including JF, Brendan W, Rob, Marc, Ray, Ali, Todd and the fastest man in Erskineville.
We did some hills. Plenty of them. Followed a Sean W suggested session and marked out a 100m in the Botanical Gardens and ran 30 of them. The first 10 at 80% effort, the second 10 at 90% effort and the final 10 at 100% effort. Quick jog back down after each and a 2 minute rest between each set.
All worked out well. Pretty much all the first set were in 24s. The next set were in 22/23s and the final set in 21s with a couple of rogue early 22s. Struggled over the last final reps with Ray, Young Timmy and Todd showing me a clean pair of heels. The burglars. Where were they in the first set and a half I ask you?
Nice day today with a cooling breeze. 4km warm up and down for 14km all up.
We did some hills. Plenty of them. Followed a Sean W suggested session and marked out a 100m in the Botanical Gardens and ran 30 of them. The first 10 at 80% effort, the second 10 at 90% effort and the final 10 at 100% effort. Quick jog back down after each and a 2 minute rest between each set.
All worked out well. Pretty much all the first set were in 24s. The next set were in 22/23s and the final set in 21s with a couple of rogue early 22s. Struggled over the last final reps with Ray, Young Timmy and Todd showing me a clean pair of heels. The burglars. Where were they in the first set and a half I ask you?
Nice day today with a cooling breeze. 4km warm up and down for 14km all up.
Wednesday, February 09, 2011
In like Flynn
Ray Flynn that is. Finally got my confirmation of entry into Six Foot.
Very easy 19km route around Centennial Park today with RMR, BK and Andy doing the whole thing and various others dropping off beforehand. 1:25:45. Felt pretty sprightly towards the end so pushed on a bit.
Achilles has been stiffening up a bit recently so need to watch that but right groin/sartorius issue has gone after lots of work on the glutes.
Good summary (Part 1) of racing in 2010 from Benny here
Very easy 19km route around Centennial Park today with RMR, BK and Andy doing the whole thing and various others dropping off beforehand. 1:25:45. Felt pretty sprightly towards the end so pushed on a bit.
Achilles has been stiffening up a bit recently so need to watch that but right groin/sartorius issue has gone after lots of work on the glutes.
Good summary (Part 1) of racing in 2010 from Benny here
Tuesday, February 08, 2011
HuRTS 4 x 3km
Good session today. Was a bit worried backing up from 30km yesterday but legs felt OK running down Macquarie St with Laura and the UBS boys.
Ran in the front group with Quentin, Bartles, Dicky H and Andy. Quentin and I pulled ahead a little going up the hills on the first rep to finish the 10mins at the final lamppost (15m short) - 3:26 pace. We all regrouped after 2 mins to start from the Stone Gates for the return leg downhill and finished the 2.92km in 9:37 (3:17 pace). I was determined to get to the Stone Gates on the tricky third rep so pushed the pace up the hills and finished strongly with Quentin just missing out in getting there in 10:01 (3:25 pace). We had a bit of a headwind on this rep too. The last rep was just a question of holding on. Legs started to feel a bit numb but was pleased to finish pretty strongly in running the 2.92km in 9:34 (3:16 pace).
Good confidence builder as it was a solid session. Dicky H and Bartles both going well. 14km all up.
Ran in the front group with Quentin, Bartles, Dicky H and Andy. Quentin and I pulled ahead a little going up the hills on the first rep to finish the 10mins at the final lamppost (15m short) - 3:26 pace. We all regrouped after 2 mins to start from the Stone Gates for the return leg downhill and finished the 2.92km in 9:37 (3:17 pace). I was determined to get to the Stone Gates on the tricky third rep so pushed the pace up the hills and finished strongly with Quentin just missing out in getting there in 10:01 (3:25 pace). We had a bit of a headwind on this rep too. The last rep was just a question of holding on. Legs started to feel a bit numb but was pleased to finish pretty strongly in running the 2.92km in 9:34 (3:16 pace).
Good confidence builder as it was a solid session. Dicky H and Bartles both going well. 14km all up.
Monday, February 07, 2011
Comeback of the Century!
No, I'm not referring to my race result. But the mighty Toon's response to being 4-0 down after 26 minutes (and still at 68 mins) against Arsenal. There would have been a few celebrations in the Bigg Market after Tiote's Goal.
Queenscliff Nipper champs early yesterday with friends coming around in the afternoon (and an early start on the beers) meant no run yesterday. First day off in 2011 and my longest continuous running streak - 36 days. Made up for missing the sacrosanct long run today by doing the usual loop early by myself then joining the group (MC, LF Charlie, Bartles, Ray, Dicky H, Indrajeet, King James, Craig etc.). Very easy pace the whole way. 30km in 2:14:30.
Queenscliff Nipper champs early yesterday with friends coming around in the afternoon (and an early start on the beers) meant no run yesterday. First day off in 2011 and my longest continuous running streak - 36 days. Made up for missing the sacrosanct long run today by doing the usual loop early by myself then joining the group (MC, LF Charlie, Bartles, Ray, Dicky H, Indrajeet, King James, Craig etc.). Very easy pace the whole way. 30km in 2:14:30.
Saturday, February 05, 2011
Sun Run
7th in 22:05(ish).
Early morning start a 6.45am kick off so Tiger picked me up at 6.00am before we picked up Quentin and Hamburglar, parking at Curl Curl before jogging the 2km to the start line. Queued for ages for the only toilet in Dee Why before lining up. It was hot this morning (again, sounding like a broken record) and very humid. I was sweating on the start line. Timmy Rowe and Vlad were there so that sorted out the first two places, but it didn't stop a load of young pretenders sprinting off the start line. I thought my legs weren't working as there were loads in front of me but started to overtake them going up the hill.
Went down the other side pretty quick but Quentin and another chap came past at the bottom and immediately gapped me. Overtook a young lad around South Curl Curl SLSC but that's the way it stayed for the rest of the race. It was bloody hilly and I just couldn't get the legs turning over fast enough. Quentin ended up in 5th about 20s in front.
First race since November and I need to do some more. Also need to do some hill work and more tempos. But generally all on track.
Early morning start a 6.45am kick off so Tiger picked me up at 6.00am before we picked up Quentin and Hamburglar, parking at Curl Curl before jogging the 2km to the start line. Queued for ages for the only toilet in Dee Why before lining up. It was hot this morning (again, sounding like a broken record) and very humid. I was sweating on the start line. Timmy Rowe and Vlad were there so that sorted out the first two places, but it didn't stop a load of young pretenders sprinting off the start line. I thought my legs weren't working as there were loads in front of me but started to overtake them going up the hill.
Went down the other side pretty quick but Quentin and another chap came past at the bottom and immediately gapped me. Overtook a young lad around South Curl Curl SLSC but that's the way it stayed for the rest of the race. It was bloody hilly and I just couldn't get the legs turning over fast enough. Quentin ended up in 5th about 20s in front.
First race since November and I need to do some more. Also need to do some hill work and more tempos. But generally all on track.
Friday, February 04, 2011
Old Stomping Grounds
Very slow 14km around the old stomping grounds of Balls Head (including the bush track). Team included MC, Ray, Craig (new blog referenced), Brendan, Adam Conquest, LF Charlie and Louis. 69:18.
121km for the week.
121km for the week.
Thursday, February 03, 2011
HuRTS Pyramid
2km warm up jog to Art Gallery. Singlet and shorts soaking despite only running 5 min kms. Bloody humid and it's 37C out there now. Wouldn't fancy doing the 5000m in these conditions tonight. Jog over to Rushcutters with Tucks, Ray, Todd, Phil W, Coops, Chris G, John C and a few others for the pyramid. Decide just to cruise it today because:
(a) had the Allens swimming carnival last night followed by a few too many Coopers Pale Ales at the Tilbury; and
(b) wanted to save something for Saturday morning.
Did the first lap in 89s (3:19's) so decided just to run them all at that pace. Reps went as follows:
1 lap: 89s
2 laps: 3:02
3 laps: 4:35
4 laps: 6:00
3 laps: 4:28
2 laps: 2:57
1 lap: 84s
Felt not quite comfortable but not too hard. Beautiful running surface, mown green grass with plenty of bounce.
I performed with distinction at the swimming carnival:
50m Backstroke: Last.
Partners race (freestyle): Last.
4 x 50m freestyle relay: My team last.
50m Breastroke: 3rd in the A Division.
My 50m breastroke was faster than my freestyle (and I almost had to be fished out of the pool in the backstroke). Had a good chat with Libby Trickett who was lovely.
(a) had the Allens swimming carnival last night followed by a few too many Coopers Pale Ales at the Tilbury; and
(b) wanted to save something for Saturday morning.
Did the first lap in 89s (3:19's) so decided just to run them all at that pace. Reps went as follows:
1 lap: 89s
2 laps: 3:02
3 laps: 4:35
4 laps: 6:00
3 laps: 4:28
2 laps: 2:57
1 lap: 84s
Felt not quite comfortable but not too hard. Beautiful running surface, mown green grass with plenty of bounce.
I performed with distinction at the swimming carnival:
50m Backstroke: Last.
Partners race (freestyle): Last.
4 x 50m freestyle relay: My team last.
50m Breastroke: 3rd in the A Division.
My 50m breastroke was faster than my freestyle (and I almost had to be fished out of the pool in the backstroke). Had a good chat with Libby Trickett who was lovely.
Wednesday, February 02, 2011
Steamy Wednesday
Not quite as hot as yesterday (33C) but a slight breeze today which made a huge difference. Last night was a shocker. Not a breath of wind so just lay sweating all night in a 28C sauna.
Just MC, a mate of his I'd not met before, RMR and Big Mikey H today, with MC and his mate peeling off at the first lap around Centennial. Took it very easy due to the heat just trying to get the kms into the legs. Having said all that, I felt better today than any day this year. Not an ache or pain to speak of and felt pretty sprightly. I'll put it down to the Tiger massage yesterday.
All up 1:25:38 for the 18.7km (4:34's). Good to see Big Mikey H out again. At one point he asked whether we were going to do marathon pace stretches (like the good old days). I quickly hosed down that idea. I once did this loop with him in 1:14:43 (July 30 2008).
Just MC, a mate of his I'd not met before, RMR and Big Mikey H today, with MC and his mate peeling off at the first lap around Centennial. Took it very easy due to the heat just trying to get the kms into the legs. Having said all that, I felt better today than any day this year. Not an ache or pain to speak of and felt pretty sprightly. I'll put it down to the Tiger massage yesterday.
All up 1:25:38 for the 18.7km (4:34's). Good to see Big Mikey H out again. At one point he asked whether we were going to do marathon pace stretches (like the good old days). I quickly hosed down that idea. I once did this loop with him in 1:14:43 (July 30 2008).
Tuesday, February 01, 2011
HuRTS 5min reps
It was carnage out there today. With scenes reminiscent of Passchendaele, grown men were left weeping spead-eagled around Farm Cove in the 35C heat. Wildman (2 reps) - goneski. Dicky H (3 reps) - kaput. Fast Charlie (4 reps) - au revoir. Big Mikey H (6 reps) - auf wiedersehn. JF (6 reps) - ciao. It was left to the hard men of running to see this session through. Jason I, Young Timmy, Tucks, Quentin, RMR, Ray, King James and myself - all runners schooled in the University of hard knocks with diplomas in perseverance - finished all 8 and rewarded ourselves with a dip in the harbour. Best way to spend a lunchtime. There's not many cities in the world you can do that.
In truth, we started pretty easy. Big Mikey H pushed reps 3 and 4 which were our quickest. Normally we pick the pace up as we go but we were just holding on to the original pace for the final reps just trying to deal with the heat. The 90s rests would either be spent jogging to the bubbler or hiding under a tree. Massive crowd despite the conditions and great to see some old familiar faces returning.
Quentin is running on Saturday which should give me something to aim for. Only 8 promoted from the Vets waitlist for Six Foot this morning so I'm now number 9 on the list...
In truth, we started pretty easy. Big Mikey H pushed reps 3 and 4 which were our quickest. Normally we pick the pace up as we go but we were just holding on to the original pace for the final reps just trying to deal with the heat. The 90s rests would either be spent jogging to the bubbler or hiding under a tree. Massive crowd despite the conditions and great to see some old familiar faces returning.
Quentin is running on Saturday which should give me something to aim for. Only 8 promoted from the Vets waitlist for Six Foot this morning so I'm now number 9 on the list...
Monday, January 31, 2011
Getting hot, hot, hot
32C and humid today. Felt warmer. Supposed to be 38C for our 8 x 5mins tomorrow. I think a dip in the harbour could be called for.
Good crowd today including some old timers like Wildman, Killa, Tucks, MC, Clyde, Springer, Laura, Rob, King James etc. Very easy pace because of the heat. Despite the large starting group only Tucks and I actually finished the whole thing. 15.8km in 71:36.
Six Foot start list down to 893. I'm 17th on the waitlist. Could be some good news coming soon...
Good crowd today including some old timers like Wildman, Killa, Tucks, MC, Clyde, Springer, Laura, Rob, King James etc. Very easy pace because of the heat. Despite the large starting group only Tucks and I actually finished the whole thing. 15.8km in 71:36.
Six Foot start list down to 893. I'm 17th on the waitlist. Could be some good news coming soon...
Sunday, January 30, 2011
Dee Why Dash
Up at 5.45am, jogged directly to Dee Why to work out how long it'll take me to get to the start of the Sun Run next week (28 mins), joined 6.20am group of Dee Why Dash including Flakey, RMR, Mark Fiore, Pete T, Steve Hume, Georgie, Jo Cowan. Pushed the hills as I was feeling good and there are plenty of hills on this run. Pace picked up a lot coming down Allambie road running 3:50's, stopped at Queenscliff having done 31km in 2:22.
Dipped the legs in the Pacific Ocean which felt magic, shark alarm went off so hopped out. First thing Gaz says to the kids in Under 8 Nippers is "Follow Tom for a run down the beach!". I'm shagged out and can't even keep up with the slow kids. Beautiful morning though. Walk home with the kids eventually by 11.15am and immediately fall asleep on the sofa. Best start to the day.
Dipped the legs in the Pacific Ocean which felt magic, shark alarm went off so hopped out. First thing Gaz says to the kids in Under 8 Nippers is "Follow Tom for a run down the beach!". I'm shagged out and can't even keep up with the slow kids. Beautiful morning though. Walk home with the kids eventually by 11.15am and immediately fall asleep on the sofa. Best start to the day.
Saturday, January 29, 2011
Saturday meanders
12km in 52:57 including 8km of barefoot running around Campbell Parade. Sartorius still feeling slightly tight so wanted more stuff easy on the legs. Beautiful day and only 25C. First time I've come back from a run not caked in sweat this year.
Friday, January 28, 2011
Easy Friday
With temperatures down to 25C and a bit of a breeze about it felt cool today and much better for running. Decent crowd turned up including Ray, Luke, King James, Craig, Marty and others. Big boat was in at Barangaroo so we did the old Hickson Road route turning near the 2km reps finish. Out in 33:45 (4:39's), back in 31:03 (4:16's) which included a pit stop for me so a couple of kms in just over 7mins to catch up with the group again. Then when I did, Luke suddenly upped the pace, we caught a random chap with 500m who didn't want to let us overtook him so it all ended with a bizarre all out sprint covering the final km in about 3:20. I guess it was just a release of a bit of pent up energy finally having some cooler weather. Everone looked a bit sheepish after that.
113km for the week.
113km for the week.
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