Chilly today, but didn't stop some of the big-timers returning from injury popping up today. Big group with Big Sam, Kanser, Barts, MC, Andy, LJ, Ellie etc. all out for a plod.
Managed a very tired 15.2km.
Bad news is Big Sam has officially withdrawn from the marathon, adding to J-Fen and Kanser as non-starters. Still hoping to get them all along for the trip.
Monday, July 22, 2013
Sunday, July 21, 2013
Kirst is back!
Headed out around noon after a morning trip to the airport to pick up Kirst, Bec and Billy. Was a bit worried after yesterday, felt completely depleted all day. So had a massive plate of spaghetti bolognese for dinner followed by a large bowl of Ben & Jerry's (Choc Chip Cookie Dough - kids choice, I was trying to persuade them to go for Half Baked) and miraculously within 45mins I felt good again.
Today was perfect for running. Cool if a bit breezy. No niggles and felt good to be running. Just got into a rhythm and punched out the kms like clockwork. A real confidence booster after yesterday. The usual 33km in 2:15:36 (4:06's). Ended up a bit like a fast finish. Kms went:
4:32, 4:22, 4:12, 4:20, 4:13, 4:10, 4:15, 4:07, 4:09, 4:14, 4:01, 4:07, 4:07, 4:02, 4:11, 4:09, 4:00, 4:11, 4:04, 4:03, 4:00, 3:59, 3:59, 4:16, 3:57, 4:02, 3:57, 3:51, 3:55, 4:00, 3:54, 3:52, 4:10.
Today was perfect for running. Cool if a bit breezy. No niggles and felt good to be running. Just got into a rhythm and punched out the kms like clockwork. A real confidence booster after yesterday. The usual 33km in 2:15:36 (4:06's). Ended up a bit like a fast finish. Kms went:
4:32, 4:22, 4:12, 4:20, 4:13, 4:10, 4:15, 4:07, 4:09, 4:14, 4:01, 4:07, 4:07, 4:02, 4:11, 4:09, 4:00, 4:11, 4:04, 4:03, 4:00, 3:59, 3:59, 4:16, 3:57, 4:02, 3:57, 3:51, 3:55, 4:00, 3:54, 3:52, 4:10.
Saturday, July 20, 2013
20km tempo
Arranged to head over to Barts' place this morning for the tempo. Dropped the kids off with his poor wife Sam early doors then headed out on Barts specially formulated "flat" 20km route around the streets of Willoughby.
Well, it's no wonder he's so strong. There are no flat roads in Willoughby. Those that look vaguely flat are false flats. But I was very flat today. A combo of big night Thursday, quite a heavy week and no carbs last night I reckon. Even during the first km I was struggling to stay with Barts and anything under 3:40 felt like a struggle. Legs felt incredibly heavy. Poor Barts kept on having to run on the spot waiting for me to catch up or circle back to pick me up.
Anyway, only pleasing thing was that I struggled on through it without falling apart completely. Finished 20.58km in 1:15:32 (3:40's). Barts could have been 3mins quicker if he'd run solo. But it's not too bad considering the toughness of the course.
Now just want to sleep all day.
Well, it's no wonder he's so strong. There are no flat roads in Willoughby. Those that look vaguely flat are false flats. But I was very flat today. A combo of big night Thursday, quite a heavy week and no carbs last night I reckon. Even during the first km I was struggling to stay with Barts and anything under 3:40 felt like a struggle. Legs felt incredibly heavy. Poor Barts kept on having to run on the spot waiting for me to catch up or circle back to pick me up.
Anyway, only pleasing thing was that I struggled on through it without falling apart completely. Finished 20.58km in 1:15:32 (3:40's). Barts could have been 3mins quicker if he'd run solo. But it's not too bad considering the toughness of the course.
Now just want to sleep all day.
Friday, July 19, 2013
Easy Friday
Worked from home today. Caught up with Quentin who is in town for a very easy 13km.
119km for the week.
119km for the week.
Thursday, July 18, 2013
HuRTS Pyramid
Over to Rushcutters feeling a bit jaded today. I think the Tour de France is catching up on me. Breathed a sigh of relief to see Barts was missing so I could ease up a bit, but that was short lived with Kenny flying today and keeping me honest on my shoulder for at least the first 3 reps. Times went:
79, 2:44, 4:12, 5:38, 4:13, 2:43, 74.
Timmy messed up the rest before the 4 lapper after I went to get some water so I was chasing them down after a shorter break. So times a bit down from when I last did this session in May. It was hard work too. Grass was long and ground soft but it's lack of sleep I'm suffering from.
12km all up.
79, 2:44, 4:12, 5:38, 4:13, 2:43, 74.
Timmy messed up the rest before the 4 lapper after I went to get some water so I was chasing them down after a shorter break. So times a bit down from when I last did this session in May. It was hard work too. Grass was long and ground soft but it's lack of sleep I'm suffering from.
12km all up.
Wednesday, July 17, 2013
Wednesday MLR
20.5km with MC, Bart, JW, BW, MrAce, KiltedScot and EmJam on what is becoming one of my favourite runs of the week around the wharves. 1:32ish (4:30's). Mikey and I even saw the mysterious Kanser doing some sekrit training.
Tuesday, July 16, 2013
HuRTS 4 x 10mins
Well, it's actually become gate to gates again.
Went harder than I wanted to, and should have, today. Mainly because I was running with the rapidly improving Muz and Barts. First rep to gates in 10:00 felt OK. Back in 9:43. Then too hard up the hills in 9:45 (very quick), then back dropping off Barts in 9:36.
2km warm up and 3km warm down for 17km all up.
Good to see Timmy getting back into it and Muz going so well so soon after rejoining us.
Went harder than I wanted to, and should have, today. Mainly because I was running with the rapidly improving Muz and Barts. First rep to gates in 10:00 felt OK. Back in 9:43. Then too hard up the hills in 9:45 (very quick), then back dropping off Barts in 9:36.
2km warm up and 3km warm down for 17km all up.
Good to see Timmy getting back into it and Muz going so well so soon after rejoining us.
Monday, July 15, 2013
Easy Manly
15.5km around Manly in 65:37 (4:14's) with Charlie (riding Billy's bike). Felt good today. Charlie going well sticking with me running 4min kms in the second half but he was rogered by the end. Bumped into Thamal looking smooth as ever.
New clothes from Grandpa and Liz:
New clothes from Grandpa and Liz:
Sunday, July 14, 2013
Mosman Reversed 31km
Booked Mel to babysit the kids then set off for the STaR. Had tentatively arranged to meet CT, Reno and Fats but only Reno was there at 6.20am so we set off at an easy pace with that group. And thank God it was an easy pace. This STaR must have more hills and steps than any other. We were still averaging 5:35's after 14km when CT finally caught us (having set off 15mins behind!) but he seemed pretty average to slow his pace a bit.
Beautiful cool but clear morning and felt pretty good throughout - this is about 18 long runs on the trot now so 30km is starting to feel fine. With all the hills and bush it felt more like 35km though.
Fantastic run by Barts in the Harbour 10km this morning to knock off one of my PB's and run 32:11. I reckon 10km is his distance as I'm pretty sure I wouldn't have got within 20s of that. Also great to see Benny St continuing his great form heading towards the World Champs running 13:10 overnight.
Beautiful cool but clear morning and felt pretty good throughout - this is about 18 long runs on the trot now so 30km is starting to feel fine. With all the hills and bush it felt more like 35km though.
Fantastic run by Barts in the Harbour 10km this morning to knock off one of my PB's and run 32:11. I reckon 10km is his distance as I'm pretty sure I wouldn't have got within 20s of that. Also great to see Benny St continuing his great form heading towards the World Champs running 13:10 overnight.
Saturday, July 13, 2013
ANSW Road Relays
Cut this one a bit fine. Picked up Andy from St Ives on the way with Charlie, Mags and Claudia in the back. Had no idea what I'd do with them while I was racing but packed their scooters and they seemed to entertain themselves nicely on the Uni of Newcastle campus. We arrived with 10mins to spare. Dicky P had registered the teams so just time to strap on the timing chips. I was running last leg so had time for a couple of laps warm up.
Great race with the Opens, Over 35's and Under 18's mens all running together. In the Over 35's, Sutherland were once again our main rivals but we were also a bit nervous about beating the Under 18's Striders team as a few of those young 'uns are pretty quick over 4km.
Fats was off first but was always going to struggle running against the in-form Kevin Robertson from Sutho who ran a very quick 12:28. Fats came in in 12:59 after going out hard on the first lap. Andy was next, overtaking the Sutho runner and putting some time into him, running a good 13:14 despite niggling achilles issues. Dicky P was third leg running a solid 13:40 but had Nick Bennett from Sutho chasing him down and putting 17s into him. This left me against Andy Cross on the final leg. I thought that I might have a few seconds on him but was wrong, never bridging the gap and Andy in fact ran 3s quicker - a 12:40 to my 12:43. Not a bad hit out running solo (and 4s quicker than last year) but need to continue the speed sessions.
Then Andy and I joined Charlie and Mags running the 2km fun run. Charlie smashed it this year and Mags ran the whole way, even sprinting to the line to beat a young boy despite the fact she was almost crying with fatigue. Sometimes I worry I push them too hard but they both seemed stoked afterwards.
Great race with the Opens, Over 35's and Under 18's mens all running together. In the Over 35's, Sutherland were once again our main rivals but we were also a bit nervous about beating the Under 18's Striders team as a few of those young 'uns are pretty quick over 4km.
Fats was off first but was always going to struggle running against the in-form Kevin Robertson from Sutho who ran a very quick 12:28. Fats came in in 12:59 after going out hard on the first lap. Andy was next, overtaking the Sutho runner and putting some time into him, running a good 13:14 despite niggling achilles issues. Dicky P was third leg running a solid 13:40 but had Nick Bennett from Sutho chasing him down and putting 17s into him. This left me against Andy Cross on the final leg. I thought that I might have a few seconds on him but was wrong, never bridging the gap and Andy in fact ran 3s quicker - a 12:40 to my 12:43. Not a bad hit out running solo (and 4s quicker than last year) but need to continue the speed sessions.
Then Andy and I joined Charlie and Mags running the 2km fun run. Charlie smashed it this year and Mags ran the whole way, even sprinting to the line to beat a young boy despite the fact she was almost crying with fatigue. Sometimes I worry I push them too hard but they both seemed stoked afterwards.
Friday, July 12, 2013
Manly Friday
Had to fly to Melbourne yesterday so missed the chance of a run.
Today I'm "working from home" while looking after Charlie and Mags. Cracking day. Got the kids on their bikes and basically ran from playpark to playpark with me adding bits here and there. All up 18km in 1:19:17 (4:23's). Then lunch from Doggfathers sat on the beach. Shortly off to soccer training. I could do this more often.
83km for week.
Today I'm "working from home" while looking after Charlie and Mags. Cracking day. Got the kids on their bikes and basically ran from playpark to playpark with me adding bits here and there. All up 18km in 1:19:17 (4:23's). Then lunch from Doggfathers sat on the beach. Shortly off to soccer training. I could do this more often.
83km for week.
Wednesday, July 10, 2013
Longer Wed
20km around the wharves with MC, JW, Brendan, Slapstick and Jessie. Very easy pace but it was over and with no niggles before I knew it. One of the nicest runs I've done all year.
Tuesday, July 09, 2013
HuRTS Fartlek
Just rolled around today easing back in running with Barts, MC, Aidan, Pete W and others. Longer warmdown for 15km all up.
Interesting finish line photo:
Interesting finish line photo:
Sunday, July 07, 2013
Gold Coast Half - 29th in 71:18
Pretty poor night's sleep as I was quite hyped after the Lions result and then up after Barts shouted at me at 5am(!). Jogged to the start and caught up with LJ before a few run throughs catching a load of others - Tiger, Richie P, Hamish, Anna and others. And then, still in darkness, we're off.
Plan was not to sprint off but start stead and build into the race. Nikki Chapple was on the start line in front of me so I knew she was someone I could pace off, as well as Barts. I'd been feeling really good in training recently so was hoping for a good time, at least a PB (my longest standing). Pretty soon there were three groups on the road - the leaders, a big group including Vlad and Chadi and then the group of Barts, Nikki, Jess Trengrove, some lad representing the ACT and myself. Nikki was setting the pace like a metronome. I wasn't wearing a watch, but Barts said that after a 3:08 opening km she was banging out 3:20's like clockwork. We reached 10km in 33:27 pretty much intact but with Jess dropping off. Then at the turn (10.8km) Nikki just seemed to put the hammer down (in truth, I think she just maintained pace) while Barts and I ran together. This was my worst spot from 10km to 12km. Barts started to form a gap and I thought, here we go, it's all over. Then, bizarrely at 12km, he drops his gel while trying to open it, and starts scrabbling around on the road trying to pick it up like a blind man searching for his glasses. I thought thank God, I'm back on him again and so sit in.
Felt the pace start to drop here. There's a bloke 50m up the road being spat out from the earlier group so I put a burst in to catch him. Do so and, with a stroke of luck, he ups the pace so sit behind him now hoping to pull away from Barts. It's starting to hurt here (16km) but we're in a good rhythm so I stick to it. Then at 18km he starts to slow so I try to push on, conscious Barts always finishes strong. Sure enough, I pass J-Fen shortly after and he gives me a shout, then shouts for Barts about 5s later. Feck. This isn't going to be easy. Desperately try to keep on lifting the pace. Final km and the turn seems to take forever to come. Reach the final run in, take a quick look and just kick for home.
Stoked with the PB and finally able to give Barts a run for his money. He finished 7s back. Run of the day was Laura's 2min PB for a 78:35. Anna also cracked 80 mins for the first time.
Now for some beers.
Plan was not to sprint off but start stead and build into the race. Nikki Chapple was on the start line in front of me so I knew she was someone I could pace off, as well as Barts. I'd been feeling really good in training recently so was hoping for a good time, at least a PB (my longest standing). Pretty soon there were three groups on the road - the leaders, a big group including Vlad and Chadi and then the group of Barts, Nikki, Jess Trengrove, some lad representing the ACT and myself. Nikki was setting the pace like a metronome. I wasn't wearing a watch, but Barts said that after a 3:08 opening km she was banging out 3:20's like clockwork. We reached 10km in 33:27 pretty much intact but with Jess dropping off. Then at the turn (10.8km) Nikki just seemed to put the hammer down (in truth, I think she just maintained pace) while Barts and I ran together. This was my worst spot from 10km to 12km. Barts started to form a gap and I thought, here we go, it's all over. Then, bizarrely at 12km, he drops his gel while trying to open it, and starts scrabbling around on the road trying to pick it up like a blind man searching for his glasses. I thought thank God, I'm back on him again and so sit in.
Felt the pace start to drop here. There's a bloke 50m up the road being spat out from the earlier group so I put a burst in to catch him. Do so and, with a stroke of luck, he ups the pace so sit behind him now hoping to pull away from Barts. It's starting to hurt here (16km) but we're in a good rhythm so I stick to it. Then at 18km he starts to slow so I try to push on, conscious Barts always finishes strong. Sure enough, I pass J-Fen shortly after and he gives me a shout, then shouts for Barts about 5s later. Feck. This isn't going to be easy. Desperately try to keep on lifting the pace. Final km and the turn seems to take forever to come. Reach the final run in, take a quick look and just kick for home.
Stoked with the PB and finally able to give Barts a run for his money. He finished 7s back. Run of the day was Laura's 2min PB for a 78:35. Anna also cracked 80 mins for the first time.
Now for some beers.
Saturday, July 06, 2013
Day before junk
6km in the morning with a few strides. Took me 4km to stop hobbling from all the niggles.
Then up to Surfers. 70 odd minutes of pain to go...
Then up to Surfers. 70 odd minutes of pain to go...
Friday, July 05, 2013
Easy Friday
14km very easy with Ray, EmJam, John Doe and others.
100km for the week. All set for Sunday.
100km for the week. All set for Sunday.
Thursday, July 04, 2013
HuRTS 10 x 400m
Decided to give this session a go to stretch my legs. Idea was to cruise around feeling great and as though I had another gear. Well that gear ain't there. Struggled to hold on to Andy C and plenty of effort was made. Felt better for it after though. Had a couple of 71's, one 70 and all the rest were 68's or 69's. Grass was long and ground was soft. Can't think of any more excuses.
Out tonight at Ribs and Rumps for Charlie Boy's 7th Birthday. The kid's a champ, but can't pose for a photo to save his life:
Out tonight at Ribs and Rumps for Charlie Boy's 7th Birthday. The kid's a champ, but can't pose for a photo to save his life:
Wednesday, July 03, 2013
Back in Manly
14km in 62:30 (4:26's). Sore and lethargic. Couldn't have felt more different than yesterday.
Tuesday, July 02, 2013
Wolgan Valley day 2
20km on the trails of Wolgan Valley after a day sat on the balcony reading David Millar's autobiography. Doesn't get any better than this. And the run was magic too, with the tennis ball having worked wonders for my left knee.
20km in 1:24:45 (4:14's). One of those days when running feels easy.
20km in 1:24:45 (4:14's). One of those days when running feels easy.
Monday, July 01, 2013
Wolgan Valley day 1
Out with Mrs H for 7km in Wolgan Valley. Knee still giving me grief so I kept it short. Got a tennis ball into my ass afterwards which was agony but I think is the root of the problem.
Had dinner in the restaurant with about 7 other tables (being Monday) and happened to be sat next to Pete Beacroft! Had a great chat with my ex-colleague and 30min 10km man. He's twice the man he used to be but bags of natural talent if he ever looked to return.
Had dinner in the restaurant with about 7 other tables (being Monday) and happened to be sat next to Pete Beacroft! Had a great chat with my ex-colleague and 30min 10km man. He's twice the man he used to be but bags of natural talent if he ever looked to return.
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