Tuesday, January 29, 2013
HuRTS 4 x 10mins
Didn't want to go full-bore on a Tuesday again and Fats, Macca and Barts obviously had the same plan. Ran with James E on rep 1 to the footpath short of Rabbie (3:38's). Back in 9:25 (3:29's). Bit further going past Rabbie with Barts on rep 3 (3:33's) and back in 9:52 (3:30's).
3km warm down for 15km all up.
Monday, January 28, 2013
And the heavens opened
Fascinating fact #1, I've never run up Sydney Rd from Manly until today.
More exciting news tomorrow.
Sunday, January 27, 2013
Slowest run ever
25 kms in 2:12. Beautiful weather for running - cool, still and damp.
Saturday, January 26, 2013
Friday, January 25, 2013
Not the Friday Swim Squad
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
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
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
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:
![](http://4.bp.blogspot.com/-AToQH8kA1HY/UP4HlF6XwrI/AAAAAAAABHc/82ANfNCXldc/s400/Alf%2BGarnett.bmp)
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
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
110km for the week.
Thursday, January 17, 2013
Making it up as I go along
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
Tuesday, January 15, 2013
HuRTS 45 mins Fartlek
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
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
The stragglers:
Saturday, January 12, 2013
Evaporation
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...
117km for the week. Tired.
Friday night ferry crew:
Thursday, January 10, 2013
HuRTS 8 x 800m
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...