2km TT Narrabeen

It's becoming a bit of a ritual to do this 2km TT a week or so before JPMorgan or a 5000m race. Perfect sharpener and one of the Tiger's suggested sessions. Unfortunately, today I was running solo. Was dreading the session all day as it hurts. Also, there was a fair bit of wind today and the SAS track is very exposed. Drove up to Narrabeen to find the Sydney Pacific chaps posturing before attempting a 500m TT. Did a warm-up, watched them do their stuff then jumped straight into it. Laps went:

67, 2:19, 3:31, 4:43, 5:54.0.

Would have liked to have been 0.1s quicker but pretty happy with that running solo and in the windy conditions. I was gearing up for a final big lap to bring in a 5:51 but hit the wind with 150m to go and the legs buckled. 2.8s slower than the equivalent TT last year but the Tiger took the wind for me that day so I think I'm in similar form.

5.5km warmdown for 11km all up.

Squeezing it in

Hilly Manly course untimed.  Right knee sore the whole way.  Voltarened up this evening and smashing the thighs on the ribbed roller.

I'm dairy and alcohol free at the moment to sort out this tummy bug.  Boring as batshit.

Easy Monday

Headed out at 5pm with my knees sore again.  Decided to stick on grass and did three loops of the big Nolan Reserve field and smaller Passmore Reserve field (Gary  - I got it at 2.2km).  Much easier on the knees than the concrete.  12km in 50:03 (4:10's).

Painful long one - the North Head/Balgowlah Growler

Kirst baggsied the morning slot so I set off at 3pm in 30C heat feeling very sorry for myself and doubting if I'd last 15km.  Suddenly at 6km before I hit Queenscliff the wind changed and a Southerly Buster came through.  It was head down into the wind all down the seafront then up to North Head.  Had a pit stop with a dodgy tummy at South Steyne and felt it from then onwards.  Then my knees then started to feel sore then my achilles started to hurt.

Dunno why I battled on but I did and ended in 2:03:46, which isn't that bad a time.  Feel crap now.  This stomach bug is lingering.  Couldn't even manage 2nd helpings of the strawberry flan this evening.

Easy Sat on Sabbat

Came down with the family vom bug on Thuraday arvo which explains how I felt during the 400's.  Struggled through the HuRTS Awards night sipping on beers before the alcohol had it soothing effect.

First day of sabbatical was spent in bed or on the toilet.  Did 11km today feeling fatigued at the end but legs were good.  47.13 (4:17's).

Pussy 400's

Was gonna give up.  Then Timmy (of all people) sent a text exhorting "Get 'em Done" which was a call to arms and set me on my way.  But from then on it was shite:

72, 73, 72, 71, 71. 72, 72, 72, 72, 72

So way slower than Tuesday but my legs just felt dead today and I had no zip.  Good thing is that, other than any zip, my legs felt better (as in Achilles and. Knees no pain) than I've felt in 3 months- no heel raises again and ran in the Sayonaras.

Plenty of chat at the HuRT Squad Awards tonight and the winners will be announced tomorrow.  I was sick all night battling through a dodgy tum but staved it off (thank God) particularly after I had to down a Johnny Walker.  Huge respect to Fats tonight.  The most humble chap I know.

Different Wednesday

Out to Centennial today where MC took his UBS crew on a practice run of the JPMorgan course while LJ, Elle, Bart, Gareth B, Clyde, Enda and I trotted behind then headed back via Fox Studios.

Very enjoyable 15km run with plenty of joking around.  All set for the big awards night tomorrow.  There'll be laughter, there'll be tears.  There'll be many, many beers.  And then there'll be Harry's Cafe de Wheels.  Yum.

HuRTS 400's

Need more speed so decided on 400's again instead of 2 x 20mins. Caught up with Kanser at 11.30am over at Rushcutters (he was there before me can you believe it). The oval was in perfect nick having just been mown. My legs were heavy and sore though after yesterday's double session. Same start and finish point as 2 weeks ago (which I think is about 2s long). Rep times were:

71, 72, 71, 71, 70, 71, 71, 71, 69, 68

Rolling 2 mins as usual. Kanser managed eight each 2 or 3s behind me before he said he was going to vomit. Bit of wind out there particularly in the final 100m but we managed to avoid the storm that blew in shortly after.

5km warmdown for 12km all up.

Long Monday of Sorts

Ran to work this morning. Felt surprisingly bouncy, getting into work in 56:40 (relatively quick) after 27:03 at Spit Junction.

Then did the usual Monday lunchtime run of 15.1km with a decent crowd including MC, LJ, Elle, Enda, Kenny, Renee, Andy, Clyde, JW, BW and even wildman protege Durante. The latter has promised an appearance at the HuRTS Awards on Thursday (Sydney's Night of Nights) which should guarantee some shenanigans. 67:10 all up.

RunSydney 10km - 8th in 33:42

Ad the whole family including sister-in-law Sally out to watch this one.  Weather was warm and a bit of wind but nothing to complain about.  Did a decent warm-up, had a chat to Richie Roberts, the Saint, Bart and Barts and, when we were called to the line for the final time, I was just getting satellites on my Suunto so stood still.  Wandered down to the start and this official turns me back saying I've got to join the back of the field.  I look at him incredulously, tell him I'm seeded and he looks at my number and says I'm not because my name's not on it (I entered late).  No amount of reasoning works on this bloke so I look to the start line for support.  Barts starts looking at his shoes but thankfully Gary, Benny and Alex Rogers start waving their arms in support and the bloke lets me through.  Far out, had we gone off there and then I reckon I'd have gone through the first km in 2:55.  But instead we're held for 15mins.

Finally off and I'm feeling great.  Benny, Do Canto and Hintsa Mebrahtu shoot off.  I'm a bit further back and have to work my way through to catch Barts at about 2km.  From then we ran together switching places whenever one of us eased off.  Through 3km in 9:43 but 5km in 16:29 showed we were starting to slow.  At 9km we turned off Olympic Blvd  and suddenly Barts has gapped me.  He always finishes well and I didn't have any fight today.  Ran through the finish line with a token effort.  I could blame the humidity, smoke or warmth for the average time but I think too much drinking recently had more of an impact.  I should have beaten Barts today - he ran a marathon 4 weeks ago while I trained through.

Fantastic run by Bart M to PB in 37:13, easily worth 36:xx in better conditions.  He should really have been down for most improved in the HuRTS awards given he hadn't broken 40mins this time last year.

Melbourne

9km on the hotel treadmill in 36mins before another massive night on the beers.

I think the running is going very well at the moment but I seem to be doing everything in my power to disrupt it.

Seaforth 400's

Heading down to Melbourne today so squeezed the session in this morning.

Jogged up to Seaforth Oval and did the 400's on the grass track marked out for Seaforth Little A's.  Well, either I'm flying or that track is short.  Off a rolling 2mins I did:

64, 67, 65, 65, 66, 66, 66, 67, 65, 66

Held the form very well until the final 3 when I started to struggle.  The Garmin said 420m (they always measure long running in circles) but still don't believe it. Will have to venture to Narrabeen track next week to see where I'm really at.

Jogged back (beautiful path) for 13km all up. Cool today (though we're spoiled in Sydney compared to the temps here in Melbourne) which helped a lot.

Shortened Wednesday

Just 12km today with MC, MrAce, Slapstick, JW, Élan and a post injury Andy Cross.  Cut short as I was just too tired after yesterday and it was bloody hot.  Figure it's better to go into the key 400's session feeling fresh rather than slogging through kms for the sake of it.

Either that or I'm just soft.

HuRTS 4 x 10mins

Mrs Macs loop today. Did a 3km warm up as I was meeting Kirst at 2pm and was already sweating when I met everyone.  Bloody humid and warm to boot.  One of those days when everything is a huge effort.

Struggle through the first rep with Fats and Andy in tow, reaching 15s short of the start line (5:10 at the bottom corner).  Back the opposite way (which, strangely, feels easier despite starting and finishing in the same place), catching Andy and Fats on the hill after the bottom corner but with Andy pulling ahead again in the final 800m.

3rd rep with Andy following the whole way making it back to the start line (just) - 5:03 at the bottom corner and by the 4th rep I was really struggling.  Made no inroads into Andy until he looked as though he was tiring on the hill past the bottom corner.  Caught him at the Art Gallery hill, overtake but he then starts coming back at me.  I've got visions of Barts catching me at JPMorgan so put in a sprint to hold him off.  9:54 and rogered.

Cycled home last night.  Cycled in this morning.  Guys pass me on hills like I'm standing still.

Couple of photos taken of Billy at State Gymnastics champs at Rooty Hill RSL on Sunday. Rooty Hills RSL is far more impressive than it sounds:

Easy Monday

Usual route untimed.  15.2km.

Old route Sunday

Perfect day and a big crowd of Andy, Bart, Barts, Kanser, Justin, Ray and Eoin for my old Queenscliff, North Head, Tany Park route.  Starts gentle but hilly from 10km onwards.  Easy pace though saw us finishing in 2:08:54.

Big news of the day though is the arrival of a new blog.  With more frequent updates than the Tiger's, more quality training than Kanser's, less reliance on the Garmin than the KiltedScot's and better spelling than Timmy's, it's the must read running update of the day.  Young Jack is my nephew based down in Melbourne and is posting some quality times, particularly over 1500m and 3000m.

Www.jacksrunningpage.blogspot.com.au

Curl Curl Parkrun

Busy weeken so drove there and did 7km warm up on the course.  Graced with some quality female runners today with Amy Stafford and Anna F turning up along with the Tiger.

Hip improved during my warm up so went for it from the off.  Km splits were about 3:10, 3:16, 3:20, 3:16, 3:14 for 16:16 all up (although officially timed at 16:18).  Gary ran with me for 500m then it was solo with Gary coming in 2nd, Amy 3rd and Anna 5th.

Very happy with that.  Quicker than I thought I'd go and held on well when I thought I'd be going lactic.

Interesting fact for the day:  Former wild child and current snooker World Champ Ronnie O'Sullivan is a keen runner with a 10km PB of 34:54.

Friday frolics

12km very easy around Centennial with MC.  Hip very sore (causing leg to collapse at times) from bloody glute exercises.

Took Voltaren late afternoon and evening in order to get through weekend.

HuRTS 400's

Well the plan is to do plenty of these 400's sessions, but conditions really tested everyone today.  33C, windy and bushfires raging.  A few of the old timers returned today with Durante and Big Mikey H both making a return.  MC split us into 3 groups with just me, Mikey, Dom, Kenny and Andy in the first group.  Running off a rolling 2 mins I went:

67, 68, 69, 71, 71, 71, 72, 70, 70, 69

Too quick in the conditions on the first 3 running with Big Mikey.  He then dropped off leaving me to run solo when the conditions caught up with me.  Was wearing a black T-Shirt which I had to ditch exposing my white belly to the poor ladies present.  Worswick couldn't resist but comment.

Pleased with the session despite the variation in times.  Everyone was suffering out there.  I collapsed on the grass at the end sucking in big ones.  Good honest session though.

Warmdown via Darling Pt with Jeet and Andy for 12km all up.

Just for Timmy, here's a photo from my office of Doomsday out West:

HuRTS Fartlek

Decided to give the session a push today.  First time I've done so for a Tuesday session in months, mainly because I've still been tired from the weekend.  But with shorter Sunday runs more recently, I've been feeling good by Tuesday.  Kenny, Andy and Fast Charlie (although there's talk of Fast Charlie and LF Charlie doing a name swap) came with me but Fast LF Charlie dropped out at the Park Hyatt and by the turn Andy was about 50m back with Kenny a further 50m behind him.  We'd made good ground though, reaching the 2nd speed bumps opposite the steep steps before Lend Lease - good given the tougher detour around Farm Cove.  

Had someone to chase on the way back which always helps.  Caught Andy and Kenny at CQ then pushed on from the Stone Gates home (10:30) to get back in 44:59.9.  How's that for a central governor.  12.8km averaging 3:30's.  Always seem to go Ok on the Fartlek, which I think is because I'm

soft and like a little rest after any small amount of effort.

4.5km warmdown with MC, Andy, Mr Ace and LF Fast Warrior Charlie for 18km all up.