Easy run home

Missed going out with the boys during the day due to a work lunch so ran home, with the rib eye steak, potato gratin and fine slice of Tiramisu still heavy on my stomach.

15:35 at Ben Boyd, 29:00 at Toyota Garage and 54:30 all up. Otherwise pretty uneventful.

Getting excited/nervous about Sunday now.

Long Manly route

My old Manly route via Burnt Bridge Creek, Queenscliff, Shelley, North Head, Collins Beach and Manly to Spit cutting back from Tania Park. Felt really sluggish for the first 10k (43:20), took a gel after an hour then it was a different story. Felt magic in the second half finishing strongly in a course PB of 1:58:58. There could be something in this. I always run crap first thing in the morning so maybe it's partly nutrition. I think I may take a gel pre-C2S next week.

Striders 10km - Lane Cove

Caught a lift with Ben, Paul, Dicky Boy and Big Sam and turned up on a coolish morning but not half as cold as Lane Cove usually is for the August race. I was on 40 min pacing duties so none of the usual nerves and could just enjoy the beautiful surrounds of Lane Cove National Park on a cool but clear morning.

Nice training run. I decided to go at straight 4 min kms the whole way which probably helped no one as I was passing a load of people going up the hills but before being overtaken by them on the downhills. Kanser, being too close to me than he should have been, gave me a stack of abuse the whole way on my pacing skills. I reckon he could have run 2 mins quicker if he'd just kept his mouth shut. Nice chats with Action, Christian, Marty Doak and Ron though. Finished in 39:54 with splits of 3:59, 3:53, 3:55, 4:04, 4:07, 3:59, 4:00, 3:59, 4:05, 4:01. What's Kanser complaining about?

Couple of photos:

Tom with chins:



Mags:

The Return of Wildman

HuRTS Drinks last night at Cargo Bar. Norman Cook was put to bed and Wildman came out to play, to lead me astray as usual. The result was a monstrous hangover this morning, so big thanks to Clyde and Dicky H (suffering as badly as me) for dragging me through 40mins at lunchtime. Toughest run of the year.

A few more bets were laid (noted here for evidence):

Richie giving Timmy a 1 minute headstart at C2S. Timmy finally agreeing a 2:30 headstart against me. Each for $50.

Wildman giving me a 2 minute headstart at ABC biathlon and Timmy 2:20, each for $50.

101km for the week.

HuRTS Hickson Road

The toughest session. I worry about it all morning when it's on. Tucks says he does the same. Hurts like hell and mental torture. Felt knackered this morning (probably half psychosymatic) but feeling the effects of a tought fortnight back after 3 weeks rest. Thought I'd just push the first and see how I felt. I normally don't run the first quick enough. Good group of Bartles, Tucks, Jason, JF, Dicky H, Timmy, Dickyboy and Big Sam up front. Bartles was on my shoulder until half way through each rep and I'd try to kick at each set of speed bumps on the way out and each bridge on the way back which gave me a few seconds for each rep. They went as follows:

3:35 (3:02 pace)
3:35 (3:04 pace)
3:34 (3:01 pace)
3:35 (3:04 pace)
3:32 (2:59 pace)

Bit of wind on the return leg (10m shorter) which made the times consistent. Went lactic half way through the penultimate rep. Just sprinted through the final one from half way home.

Pleased with the session. 10km all up.

Wednesday MLR

Usual route on a warm day (24C mid-Winter!) with Norman Cook, Clyde, Jonathan W and Ben Decreuse (to start with). Pace was honest from the outset but felt OK. Thurston was scaring us with his predicted time for C2S.

All up 18.64km in 1:17:48 (4:10's).

Locked in 2 new bets. Durante's giving me a 1 minute headstart for $50 in the first biathlon of the series (need to find a pool soon) and I'm giving JF a 1:30 headstart for C2S ($20).

HuRTS 4 x 3km

Tough old session this one. Basically you're running for the same period of time as the 8 x 5mins reps, but with only 6 minutes total rest as opposed to 10.5 mins total rest.

Another big crowd, ran from the front with Fast Charlie pulling ahead about half way through each one and gapping the rest of us considerably. Had Bartles on my shoulder the whole way through the first 2 reps with Richie H, JF, Tucks, Vicky Jo, JB and Timmy (yes, you read that right) just behind. However, this session is all about the 3rd rep (read Timmy's Blog for evidence) - the penultimate is always the toughest and this session makes it doubly hard as you run it up hill. Put a real effort in on this one trying to keep the time consistent knowing I could just roll back downhill on the last. Times went as follows:

9:54 (3:23's)
9:28 (3:14's)
9:54
9:25

Got a bit excited about this session for a while thinking it was the fastest I'd done it until I checked my blog from 22nd July 2008, shortly before running my C2S PB. So maybe a PB isn't on the cards.

Good session nonetheless. Had stomach cramps all afternoon just like the old days so obviously put a bit of effort in today.

Locked in a $50 bet with Timmy giving him a 2:30 headstart for C2S. The guy is on form and giving him such a generous start was the only way I could pin him down. He's obviously been learning sharking skills from Richie H.

Easy Monday

With the Banks on holiday, it was a lower turnout on a cracking day. Ray showed up, fresh from his 2nd place in the Cities Marathon yesterday (2:40:05) where he netted himself $3,000! Jonathan W, Big Sam, Pete W, Brendan and a couple of others also there. Usual route. Watch died again so no idea of the time but Sam said we were averaging 4:14's overall when he peeled off at CQ.

15.8km.

Longish run

Spent last night at a charity trivia thing at Paddo RSL and left the car there overnight so plan today was eventually to finish up picking up the car. Caught up with Dickyboy, Big Sam and Big Ben at 6.30am and Dicky led us on a trail tour through Mosman. Mosman has more hills than Rome. And plenty of trails too. The pace was slow as a result but tough on the old legs. Eventually popped out at Spit Junction after 16km so I said farewell to the boys and headed into the City and on to Paddo.

Nice run on another beautiful morning. Looks as though the crap weather has ended for now. Felt OK at the end despite it being my first long run in 6 weeks (discounting GCM). All up 25.5km in 2:00:56 (4:44's).

Havent had any issues with my achilles now since GCM. No idea why that is. Still do the eccentric loading but have slowed the speed of them down a lot and it seems to be working.

NSW Short Course X-Country

I've been late to 2 races in my life. The first was when I was 11 and Dad turned up at the Morpeth Road Races in time for the Colts race, but not the Minor Colts race. In fact, as we drove to the race, we drove past a bunch of young kids running fast down the road and when I pointed out to Dad that it looked like we were late, he just said, don't worry, they're just warming up. He was wrong. The only other race I've missed was the ANSW Short Course X-Country in 2008. I turned up after getting lost just in time to hear the gun go off.

Today, at the same race, it was very close to being the same. Turned up with 3 minutes to spare, Flakey asked whether I had my chip yet and when I said no, very kindly raced off to get it. I attached it to my lace, ran to the start, and then the gun went off.

Felt very average after only about 400m. Richie Roberts pulled inexorably ahead and after about 1.5km who should appear on my shoulder but my close rival from 2008, Dr Jamie Harrison. We basically ran together hauling younger runners in until the drag of a hill on the final lap when I pulled slightly ahead and started to catch the 2 runners in front. Stayed with them until the end, with me finishing between the 2 in a sprint finish. Clocked 26:27 after running laps of 8:29, 9:00 and 8:58. Very similar to last year (26:22 with splits of 8:32, 9:01 and 8:49). Definitely felt Thursday's hills still in my legs today but pleased to crank out another race.

Beautiful day today - warm, clear and no wind. Had a great time.

Easy Friday

Run to work. Legs felt great at the start until I hit the first hill. That was how the rest of the run went. Fine and moving well along the flats and downs, crumbled when faced with any incline. I think yesterday must have taken it out of me. Doesn't bode well for the X-Country tomorrow.

26:43 at Spit Junction then 56:19 all up. Still a reasonable time.

98km for the week.

HuRTS - Hills

New hill this week - starting opposite the Lowenbrau Keller (just to tease us all) and running up Argyle St before turning to the top of Observatory Hill. Lower turnout than usual due to mavericks organising break out sessions but still a decent crowd up front with Tucks, Bartles, Jason, Dicky H, Dicky G, JF and Young Timmy forming a good little group. JF was on fire today pushing ahead of us all, although there were some raised eyebrows when he decided to jog back down with the rapidly improving Lisa after the 8th, run with us on the 9th and then up stumps. Definitely some mind games going on there. Equally with Young Timmy who seemed to get confused about the route on the jog back down the hill. Every rep.

Tried to hold on to Tucks and Bartles on the hills, without much luck at the start but with better luck towards the end. Good session, as the first rise is run fast with the hill kicking up in gradient towards the end. Legs felt wobbly after, which is always a good sign. I think I was doing about 2:12/2:13 for each rep, but the watch died on me.

14km all up.

Wednesday MLR

Stuffed at work. Turn up 5 mins late. Everyone gone. Take an age to get a satellite reading (that sentence wouldn't have appeared in many runners' training diaries 10 years ago). Set off at pace trying to catch the squad. Run past Craig and King James near King Cross (not sure what route they took after that), and Norman Cook, Andy, Jonathan Worswick and Mr Ace near Rushcutters Oval. Fortunately they chose against the fast pace sections today as I'd already been running sub 4's to catch them up. Pace did lift though. Nice run around Centennial, telling Norman all the same stories I told him on Monday forgetting that I ran with him then too. He was polite though. Jonathan regaled us with tales of ultra runs through muddy fields, with only Andy showing vague signs of interest. Pace stayed honest throughout.

Distance felt fine but was starving and energy depleted towards the end. Not helped running past Harry's Cafe de Wheels at 18km.

All up 18.56km in 1:17:07 (4:09's).

HuRTS 5min reps

Showed up today wanting to push myself to see how much I'd lost since GCM and how much of a struggle C2S is going to be. Cast of thousands again, I won't mention everyone's name as I only know about half the group now. The female contingent is growing with Sonya, Lisa, Emma and Laura showing up - Laura fresh from her 38:50 over the 11km Sutho to Surf (going through 10km in 35:10) - that's basically National standard.

I ran from the front with Bartles, Jason I, JF, Tucks, Quentin, Dicky H and new chap Jo fresh from Melbourne (perhaps he can be Vicky Jo) who is with ANZ - Dicky is already replenishing his JPMorgan team following the loss of Benny Saint. Kept all the reps very consistent - went through 1km in 3:17 each time on the way out and 3:19 on the way back. The only variation was on the final rep where I averaged 3:14 pace. Big crowd for the first 6 but only Bartles staying there for the final 2. Fast Charlie also joined in on the final 2. Felt great out there today. Was worried all the way through that the recent lack of mileage would hit me towards the end but just managed to stave off the legs going wobbly.

Just noticed Mo Farah's fantastic run in the 5000m Diamond League meet in Monaco - beating all the top names (Lagat, Merga, T Bekele, Kipchoge) and running the world leading time this year - yet the English press has largely ignored it. The Brits haven't had a runner this good since Cram.

15km all up.

HuRTS Monday

Usual route, but a liner was in at Barangaroo so we did a detour then stayed on Hickson Road on the return. Cast of thousands again, the group just gets bigger and bigger. It splintered a bit today though as we weren't hanging around. I ran with Norman Cook and Durante and on the return with a chap called Angus who was pushing the pace. It was all sub4 min kms from CQ back home. Dicky H, JF, Pete W, Craig and Ray were around but taking it easy.

All up 15.4km in 1:03:05 (4:06's). Felt great today. True test will be how I feel after tomorrow's session.

More steady Manly stuff

Was supposed to meet Quentin, Sam and Dickyboy for a long bush run this morning but after sinking a bottle of wine and two whiskies last night, then staying up to watch Cadel perform heroics in the TT, the last thing I was capable of at 6.30am was running. So headed out later for a route to Shelley then finishing up the hills in Balgowlah Heights to pick up the car where I'd left it the night before.

Very similar to yesterday, started easily then picked up the pace the whole way, putting in some effort in the final 3km up the hills. 11.41km in 45:25 (3:58's).

Steady Manly stuff

Ran the 7km route to Shelley then cut back via Pacific Parade. Steady to start with, picked up the effort after turning at Shelley and really pushed the final hill up Suwarrow. 10.34km in 40:42 (3:56 pace). Felt pretty good but that's 3 weeks off for you. Not much else to report, didn't see anyone I knew, Manly beach seems to have disappeared with all these storms.

Running! (Part 2)

Last Saturday I said I struggled towards the end. Woke up Sunday feeling like crap, went to the doctor who prescribed me strong antibiotics for a chest infection and sinusitis. So no running until today.

Unfortunately, today wasn't the best day to start up again - freezing cold and bucketing down with rain. Dicky Green (who claims to be a Northerner) sent an email saying that even mad poms wouldn't be going out today. Wasn't having a bar of that. Put my Gore-tex jacket on and leapt into it. After your hair gets soaked within the first 20 seconds, it's not too bad. Ran past LF Charlie and Pete W before bumping into Quentin and started running with him. Then who should pop out from behind a tree but Tucks, so the Three Amigos all ran together just like every other race this season.

All up 10km in 42 mins. Nice to be back into it, feeling a bit better this time.

Usual Saturday

Headed out for the usual Saturday 14km route. Felt fine to start with running at about 4min kms (the Garmin ran out at 2km) but got tired at about 8km and struggled home to be honest. In fact, stopped at Campbell Pde at 11.5km where Alec had been looking after the kids. He'd been timing them doing laps around the 650m bike track so plainly is as competitive as me. Jogged the final 2.5km after that. Might pass on the long run tomorrow and just do more of the same rather than pushing too early. I really missed Kirsten so I might give tomorrow's run a miss and spend the day with her. I just don't know what I would do without her.

Getting there

Run to work. Felt very bouncy to start with but heavy legged by the end. Cold is gradually going. 26:32 at Spit Junction and 56:12 all up so not too shabby a time. Ran in the new Mizuno Wave Elixir 6's that we won at the City Mile Dash. Quite hard compared to my Brooks' but nice and light.