Ran out to Evans Lookout then realised there was a cliff top route from there to Govett's Leap and beyond to Popes Glen Track which lead straight back to our campsite. Hadn't reckoned on it being steps the whole way and creek crossings which, given all the overnight rain, had turned into torrents. Nearly got swept off into the Grose Valley 500m below. After a few 8min kms I ended back at the campsite and did the same again, but turning back the way I came from Evans Lookout and avoiding the bush bash.
25 kms in 2:12. Beautiful weather for running - cool, still and damp.
Sunday, January 27, 2013
Saturday, January 26, 2013
Friday, January 25, 2013
Not the Friday Swim Squad
Out for the usual harbourside route with Big Sam, KiltedScot (on Burns Day, although he was unaware he runs past Rabbie at least 6 times a week), Aidan, Serious Simon and Indrajeet. Very easy pace on a warm and humid day until the final 4km when Aidan picked the pace up.
Big Sam and I had a great laugh running by the ABC Pool on the way out. We saw the legendary Friday swim squad alright - all standing around in the shallow end of the pool having a chat and admiring the boys sunning themselves on the side!
16km all up and 123km for the week. Handled the mileage much better this week - helped in large part by easing off on Tuesday.
Big Sam and I had a great laugh running by the ABC Pool on the way out. We saw the legendary Friday swim squad alright - all standing around in the shallow end of the pool having a chat and admiring the boys sunning themselves on the side!
16km all up and 123km for the week. Handled the mileage much better this week - helped in large part by easing off on Tuesday.
Thursday, January 24, 2013
HuRTS 8 x 800m
Not sure what was going on today. I'm usually the world's most boring runner. Pretty much know what pace I'm going to be going at and tend to be very consistent and not vary the pace much. Well, that wasn't the case today. Felt fantastic on the first three reps and breezed through them running with Vlad or just in front - Barts saying I was looking very bouncy. Then on the 4th my legs felt dead, Barts and Vlad were 4s in front and I couldn't do anything about it. Was ready to pull out but told myself to HTFU and make sure none on the next 4 were any slower than that one. Toiled away after that and achieved the aim but it wasn't pretty and felt nothing like I did on the first 3. Times were:
2:25, 2:24, 2:26, 2:29, 2:28, 2:27, 2:28, 2:22
Not sure why I bonked on rep 4. Maybe it was doing squats with weights yesterday. Maybe it was the Tiger's needles. Maybe I got carried away running with Vlad the Superstar on the first 3 reps.
Not a bad session in the end. The most positive thing is that I'm hoping that when I ease off the heavy training load sessions like this will feel like the first 3 reps but all the way through.
Good crowd out today on a warm one. Rests were 90s off MC's time. Rare showing by Enda who's very presence seemed to mess with Young Timmy's head. Great to watch MrAce and Elvis going eyeball to eyeball on the final rep.
2:25, 2:24, 2:26, 2:29, 2:28, 2:27, 2:28, 2:22
Not sure why I bonked on rep 4. Maybe it was doing squats with weights yesterday. Maybe it was the Tiger's needles. Maybe I got carried away running with Vlad the Superstar on the first 3 reps.
Not a bad session in the end. The most positive thing is that I'm hoping that when I ease off the heavy training load sessions like this will feel like the first 3 reps but all the way through.
Good crowd out today on a warm one. Rests were 90s off MC's time. Rare showing by Enda who's very presence seemed to mess with Young Timmy's head. Great to watch MrAce and Elvis going eyeball to eyeball on the final rep.
Wednesday, January 23, 2013
Sense prevails
Well, I'm pleased to say that despite the efforts of Mr Neutral and Timmy's Chinese spy, Yu Wort Mei, the young fella finally agreed to the 3 min bet. I've been conned but it's a season starter.
Did an hour strength training with Carl this morning - loads of weights which had my legs trembling all morning. Headed out with MC, Big Sam, Rob C, the KiltedScot and Serious Simon for the usual Wednesday route. Was knackered the whole way but nice run with the lads nonetheless.
Saw the Tiger this arvo who stuck some more needles in my ass. Never look forward to that bit. Only consolation was him acknowledging (in flagrant breach of the Hypocratic Oath) that I handle the needles much better than Kanser, who in turn handles the needles better than the ultimate needle pussy - Fats. I held back the sobs after hearing that. Who'd have known it. I am the hard man after all.
Did an hour strength training with Carl this morning - loads of weights which had my legs trembling all morning. Headed out with MC, Big Sam, Rob C, the KiltedScot and Serious Simon for the usual Wednesday route. Was knackered the whole way but nice run with the lads nonetheless.
Saw the Tiger this arvo who stuck some more needles in my ass. Never look forward to that bit. Only consolation was him acknowledging (in flagrant breach of the Hypocratic Oath) that I handle the needles much better than Kanser, who in turn handles the needles better than the ultimate needle pussy - Fats. I held back the sobs after hearing that. Who'd have known it. I am the hard man after all.
Tuesday, January 22, 2013
The shame of Young Timmy
Today was the 45min tempo. Still tired from the weekend so took it easier. Ran with MC, Ben O'B and Macca on the way out and Macca and the chap from AMP(?) who always finishes fast on the way back. 11.81km in 44:12 (3:45's).
I'm very disappointed to say that last night Young Timmy brought shame upon himself. We were having the usual banter about bets on the 10km race at Homebush in 10 days and remarking on how close our bets usually are. Now I have traditionally offered him 80s and we normally finish within a few seconds of that mark so that's where I started my offer last night. He went though a list of excuses as long as his arm and, dare I say it, sounded right like a whingeing pom. So, to end the conversation and move on I relented and agreed to give him a 3 minute(!) headstart. And now he won't even take that!!!!
Just to lay down a few stats:
1. My training this month is almost identical to Jan 2012 (check the blog) - running every day, building a base, getting tired but knowing it's for benefit in 3-4 months.
2. Timmy tried to train through Xmas this year (albeit not with great success) but certainly more successful than last year (check his blog).
3. In the Feb Homebush race last year I ran 34:33 and Timmy 36:53. (Just noticed that Michael Ho - who was just behind me in training today - smashed me in the Feb race last year)
4. Look at my post from Feb 26th last year. Timmy had his bad turn trying to do a Sunday run on the trails and had his Elvis moment with me forced to pick him up in the car. Yet 3 weeks earlier (with 3 weeks less training in the bank) he was able to run 36:53. So any claim of his that he'll only run 38:xx next week needs to be evaluated in that light.
So I will open it to the court of public opinion. If you think I'm being unfair offering 3 minutes, let me know and why.
Timmy, yesterday:
I'm very disappointed to say that last night Young Timmy brought shame upon himself. We were having the usual banter about bets on the 10km race at Homebush in 10 days and remarking on how close our bets usually are. Now I have traditionally offered him 80s and we normally finish within a few seconds of that mark so that's where I started my offer last night. He went though a list of excuses as long as his arm and, dare I say it, sounded right like a whingeing pom. So, to end the conversation and move on I relented and agreed to give him a 3 minute(!) headstart. And now he won't even take that!!!!
Just to lay down a few stats:
1. My training this month is almost identical to Jan 2012 (check the blog) - running every day, building a base, getting tired but knowing it's for benefit in 3-4 months.
2. Timmy tried to train through Xmas this year (albeit not with great success) but certainly more successful than last year (check his blog).
3. In the Feb Homebush race last year I ran 34:33 and Timmy 36:53. (Just noticed that Michael Ho - who was just behind me in training today - smashed me in the Feb race last year)
4. Look at my post from Feb 26th last year. Timmy had his bad turn trying to do a Sunday run on the trails and had his Elvis moment with me forced to pick him up in the car. Yet 3 weeks earlier (with 3 weeks less training in the bank) he was able to run 36:53. So any claim of his that he'll only run 38:xx next week needs to be evaluated in that light.
So I will open it to the court of public opinion. If you think I'm being unfair offering 3 minutes, let me know and why.
Timmy, yesterday:
Monday, January 21, 2013
Sunday, January 20, 2013
Middle Harbour Picnic
Great ad hoc 6.30am group arranged today of Fats, Barts, Ray, Macca, Andy, Craig Mc and Irish Tom his coach. All sub 2:40 men so the pace was always going to be solid. What I'd forgotten is just how tough this course is with 3 monster hills - the first up Warringah Rd from Roseville Bridge (3km), the second up Parriwi Rd (1.6km) and the third up from Balmoral Beach (don't know how long but bloody steep). Fats killed us all on all three. But it's not just about the classified climbs, there's undulations the whole way.
Ended up with 29.2km averaging 4:24's which is quick for the course. The final 11km averaged 4:04's.
Absolutely rogered at the end. Must take this week easy as that's a big weekend for me. Don't want to get injured now.
Not too tired to beat Dad 5-4 in matchplay at Wakehurst GC this afternoon. Played well for once. Beginning to enjoy this golf malarkey. Alec, if you're reading you'll be pleased to know it came down to the final putt which I sunk from 3' for the win. Hahahahaha! Dad was upset all afternoon.
Saturday, January 19, 2013
Another tough Manly
Usual hilly 13km route run as a tempo. Dreaded it today feeling very sorry for myself beforehand and expecting something around 55mins. Then did the first km in 3:31 feeling comfortable and it continued on that way. Felt in control with the form holding well and concentrated on cadence when getting tired. Usual tough km between 5 and 6km. Ended up with another near 1 minute PB of 50:20 (3:55's). I'll crack that 50min barrier soon which I thought would take me months when I ran 52 odd 3 weeks ago.
3:31, 3:43, 3:51, 4:02, 3:36, 3:46, 3:51, 3:36, 3:57, 4:47, 4:16, 4:15, 3:09 (870m).
2km warm up and down for 17km.
3:31, 3:43, 3:51, 4:02, 3:36, 3:46, 3:51, 3:36, 3:57, 4:47, 4:16, 4:15, 3:09 (870m).
2km warm up and down for 17km.
Friday, January 18, 2013
Sydney's hottest day ever
45C at 2pm in the City. I didn't realise it was this hot until about 2km in. Cut short at 9km when I thought my eyeballs were going to explode.
110km for the week.
110km for the week.
Thursday, January 17, 2013
Making it up as I go along
Was too tired and sore to do the hilly tempo or 400m reps. So just decided on the flat 12km route to Shelley beach. Ran with Billy on his bike. But only had limited time, am bored of plodding and going slow is as painful as running quicker so I just increased the pace the whole way. Legs to tight to stretch out so have to increase the cadence instead. Km times were:
4:31, 4:24, 4:18, 3:58, 3:52, 3:51, 3:46, 3:50, 3:47, 3:42, 3:52, 3:45(pace).
All up 11.75km in 46:40 (3:58 average).
Without doubt a grey run by what the hell.
4:31, 4:24, 4:18, 3:58, 3:52, 3:51, 3:46, 3:50, 3:47, 3:42, 3:52, 3:45(pace).
All up 11.75km in 46:40 (3:58 average).
Without doubt a grey run by what the hell.
Wednesday, January 16, 2013
Sore, tired and struggling
Busy day at work so couldn't get out at lunch. Instead it was a run home. Haven't felt as stiff and sore in a long time. If it wasn't a PW, it was close to it. 62:03. Thing is, it didn't even feel that slow.
Tuesday, January 15, 2013
HuRTS 45 mins Fartlek
5km jog this morning while Billy did his set.
2km jog to St Mary's Gates then 45mins fartlek with Barts and Fats before the latter had his usual toilet break 4kms in. Actually he got about 400m further than usual.
Finished with 12.83km in 45:11 (average 3:31's). 10:16 for the final gate to gate. Hammies a bit tight but otherwise felt bouncy.
More good news as LF Charlie joins the Berlin crew.
2km jog to St Mary's Gates then 45mins fartlek with Barts and Fats before the latter had his usual toilet break 4kms in. Actually he got about 400m further than usual.
Finished with 12.83km in 45:11 (average 3:31's). 10:16 for the final gate to gate. Hammies a bit tight but otherwise felt bouncy.
More good news as LF Charlie joins the Berlin crew.
Monday, January 14, 2013
Old times Monday
Well, it was like old times today, with Durante bouncing along, Timmy rolling his head, Kanser rolling his shoulders, Springer making an appearance, JW blathering away, Big Sam assuming the MC reprimanding role for anyone running too quick, Elvis having digs at Timmy etc etc.
I felt great after a virtual rest day yesterday banging along with a good high cadence in the second half. 15.5km averaging 4:24's but quicker on the return.
Fat Tom and pregnant Kirst. Pre-first kid, pre-running and pre-cares:
I felt great after a virtual rest day yesterday banging along with a good high cadence in the second half. 15.5km averaging 4:24's but quicker on the return.
Fat Tom and pregnant Kirst. Pre-first kid, pre-running and pre-cares:
Sunday, January 13, 2013
They all count
Way too many beers at Tucks' leaving do which involved Kirst and I stopping at Maisy's on the way home and me eating something that didn't agree with me. Or maybe it was a dodgy pint earlier on. So today has been spent mostly in bed but wandered out for 8km in the storms late this afternoon. 37mins.
The stragglers:
The stragglers:
Saturday, January 12, 2013
Evaporation
Met Macca, Kanser, Rob and Big Sam early doors for a long one. We decided to go long Saturday knowing it's Tucks' leaving drinks tonight and tomorrow morning may be a bit dusty. But, of course, thinks never quite go to plan and yesterday's quick beer in the ferry turned into 14 with Charlie and Sam. So I was pretty sensitive this morning but impressed to see Sam front up.
The route was straight up to Narrabeen and back via the Long Reef and the beaches. Easy pace to start with in the heat and humidity. Sam turned after 10km and Rob told us to push on after 14km which Macca took as a signal to start running 4:10's. I really struggled between 16km an 20km but Kanser gave me a gel which I took at 20km and from then it was a different story. Finished well running the final couple of kms under 4mins.
That's 8 consecutive long runs and they're starting to come together. 32km in 2:24 (4:30's).
The route was straight up to Narrabeen and back via the Long Reef and the beaches. Easy pace to start with in the heat and humidity. Sam turned after 10km and Rob told us to push on after 14km which Macca took as a signal to start running 4:10's. I really struggled between 16km an 20km but Kanser gave me a gel which I took at 20km and from then it was a different story. Finished well running the final couple of kms under 4mins.
That's 8 consecutive long runs and they're starting to come together. 32km in 2:24 (4:30's).
Friday, January 11, 2013
Have you heard the one about...
Today the 8 runners comprised 5 Irishmen, 2 Englishmen and a Scot. Decided on the hills around Balls Head for a change and was nice. Very easy pace. 13km.
117km for the week. Tired.
Friday night ferry crew:
117km for the week. Tired.
Friday night ferry crew:
Thursday, January 10, 2013
HuRTS 8 x 800m
Strength with Carl this morning including run there and back.
Lunch time was the HuRTS session at Rushcutters. MC has pinged his hammy again (he got excited when J-Fen sent an email yesterday saying he would go under 35mins for 10km this year "for sure"). Big group to organise so we split into two. I'm just dead tired before every run at the moment given the increased volume so was ready to cruise around today when CT shows up half way through the first rep. So I just tried to hang onto him for the rest of the reps, with decreasing success as they went on.
Rep times were:
2:36, 2:29, 2:26, 2:28, 2:24, 2:29, 2:26, 2:25.
Had a good stretch after and feel better now than I did this morning. Mentally tough though. Big crowd out there with Andy and Big Sam looking strong and Timmy showing a bit of discipline to get through the session after a relatively big week. I think Jamie's comments have kicked him into action.
Oh yeah...
Lunch time was the HuRTS session at Rushcutters. MC has pinged his hammy again (he got excited when J-Fen sent an email yesterday saying he would go under 35mins for 10km this year "for sure"). Big group to organise so we split into two. I'm just dead tired before every run at the moment given the increased volume so was ready to cruise around today when CT shows up half way through the first rep. So I just tried to hang onto him for the rest of the reps, with decreasing success as they went on.
Rep times were:
2:36, 2:29, 2:26, 2:28, 2:24, 2:29, 2:26, 2:25.
Had a good stretch after and feel better now than I did this morning. Mentally tough though. Big crowd out there with Andy and Big Sam looking strong and Timmy showing a bit of discipline to get through the session after a relatively big week. I think Jamie's comments have kicked him into action.
Oh yeah...
Wednesday, January 09, 2013
Wednesday MLR
Usual route. My watch said 12.10pm but MC's watch is fast and he waits for no man. Caught the group (Rob C, Worswick, Big Sam, Laura, Em, KiltedScot, Andy, JB, Ben O'B etc.) by the top of Ocean St. Nice easy run from there feeling surprisingly OK. I think the extra few hours rest from training yesterday am makes a difference.
All up 18.52km in 83 something (4:33's).
Then the Tiger stuck more needles in my ass which made it go uncontrollably wobbly. Don't like the sensation but feels great after.
Photo for the day is of the latest Berlin recruits. CT is already getting the excuses in.
All up 18.52km in 83 something (4:33's).
Then the Tiger stuck more needles in my ass which made it go uncontrollably wobbly. Don't like the sensation but feels great after.
Photo for the day is of the latest Berlin recruits. CT is already getting the excuses in.
Tuesday, January 08, 2013
HuRTS 2 x 20mins
Got out early (7am) due to the predicted heat this arvo. Met Tucks, Kanser, Macca, Laura, Angus, Paul B and Kenny for the session at Opera House gates so that we could have a dip in the harbour for afters. Ran the 20mins up the hills to the St Mary's gates then returned stopping at 20mins before retracing our steps.
Managed 5.41km for the first rep (3:42's) and 5.44km (in 19:55) for the second rep (3:40's). Held on to Tucks until the gates for the first rep but he pulled a long way ahead after that. Really struggled today but it had nothing to do with heat - legs are just tired being in a heavy training block and I'm no good running fast early doors. At least it was consistent. Jumping into the harbour post run was heaven. Had to keep a close eye on Tucks mind.
Good news is that CT is now on board for Berlin bringing us up to 14. Will be a cracker.
Managed 5.41km for the first rep (3:42's) and 5.44km (in 19:55) for the second rep (3:40's). Held on to Tucks until the gates for the first rep but he pulled a long way ahead after that. Really struggled today but it had nothing to do with heat - legs are just tired being in a heavy training block and I'm no good running fast early doors. At least it was consistent. Jumping into the harbour post run was heaven. Had to keep a close eye on Tucks mind.
Good news is that CT is now on board for Berlin bringing us up to 14. Will be a cracker.
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