Thursday hill (again)

To the top of Allambie hill (6.5km) and back. 29:15 up, 26:34 back for 55:49 (4:17's). Feeling good but the glutes/hammies were very tight after yesterday's strength work.

DC Training

Wednesday was an hour of glute work with DC. Stepping up the intensity and I was wobbling on the jog home. Had a chat to Thamal on the way back who has continued to suffer from the chronic fatigue when putting the hard sessions in.

Solo cycle

Missed the morning ride with Macca and Sam with Kirst training so did 30km in the arvo in just under an hour cycling up to North Head and doing 5 loops plus one trip down to the Police Management School. Bit annoying with the speed bumps but at least it's traffic free. Windy up there which made it hard work by myself but just tried to keep the average pace above 30kmh. Got the glutes working which was the main aim.

Hilly

Buoyed by how I felt after running the hills in Kangaroo Valley last week, I decided to try to replicate it. Only long hill I could think of was Allambie hill. Holy crap. It's 3.2km from bottom to top. But again felt good running up it. Decided to do a loop so ran along the bush track next to Wakehurst Parkway (albeit some of it is now road for a new housing development) then the Dicky Green route back from Seaforth Oval. If I felt good going up the hills, I felt very average after the bush running which I need to bear in mind for Six Foot.

All up 15km in 68:29 (4:32 pace). Nice loop

2013 in Review

Well, it was a year of what might have beens. Pleased to see the end of it to be honest. With Kirst getting ill, pulling out of Berlin and pulling out of our 3 month trip across Aus, it turned on its head what should have been a great year.

Having said all that, I probably got as fit as I've ever been building up towards Berlin. In retrospect, I think I started the build up a bit too early. I became obsessed about fitting in a certain number of long tempo runs, but reckon I actually peaked around mid-August. Specifically, it was a Pyramid session I did on August 22nd and the 5000m TT on 30 July that gave me most confidence. In terms of races, my top 3 were:

1. Gold Coast Half. Massive PB and what turned out to be a rare win over Barts.

2. NSW Long Course XC. Bit of a turning point when the strength started to kick in.

3. State 5000m. Good time for early in the season.

Most disappointing was City to Surf. I was in great form but was on antibiotics the week leading up to the event and never felt comfortable.

Just looked back on last year's "Year in Review" and have realised that for the second year running I didn't run a good 10km. Didn't run too many (but more than last year) with the fastest being State 10km on the road in 33:01. So I haven't run under 33 since my PB in September 2011. I was capable of it this year (going through the first 10km of GC Half in 33:27 and not slowing much from then) but didn't have the race to put it together. That has to be the aim for this year - to get back into the 32's. The other aim will likely be Melbourne Marathon in early October. But I'll start the build up later.

It's officially long

26km with Macca around Shelley and Curl Curl. Did 5 or 6 strides towards the end. 1:58:43 (4:33's).

Weighed myself this morning. 66.9kg after 1 day on the new food regime. Not sure how I lost 2.2kg after a week eating crap and drinking to excess while camping, but hey ho. Last night I dreamed about the cold chicken in the fridge.

Curl Curl Parkrun - 1st in 16:38

The Curl Curl Parkrun gets more and more popular with the HuRT Squad (and in general).  Turned up with Macca to find Binfeld, Andy, Pete Walker and the Tiger all there along with the usual crowd and the Tiger's gun females.

Fully expected to be turned over by at least JB, Andy and the Tiger based on the last 2 weeks' performance.  So headed out slightly easier with the intention of hanging on to Andy for as long as possible.  JB went off quick but we started to catch him around the 1km mark.  Hit the front along Griffin Rd thinking at least I can say I was in the lead for a bit.  Was feeling much better than the last 2 weeks so tried harder for the 3rd km.  Ran without a watch so was pleased to hear the time when I crossed the line.

Starting new diet today.  Always said I ran so that I could eat and drink what I liked but it's the last variable I've got to try and run quicker.  Going to do Brad Pamp's 21 day program from Jan 27th.  Weigh in tomorrow morning.

Usual run there and back with Macca for 16km all up.

Jan 3rd

LF Charlie joined us in Bendeela at some point, I think I got my days mixed up.  Anyway, did the same route again with him untimed and easier.

Jan 2nd

Same as New Year's Eve but 23:11 in way out and 18:56 on return.  Feeling good again.

New Year's Eve

Down in Bendeela in Kangaroo Valley.  Beautiful spot, trouble is it's at the bottom of a steep 1.5km hill.  Did 5km out and 5km back.  23:11 on the way out, 19:12 coming back.  Felt like I was running properly for the first time in weeks though.

Did Akuna Bay the day before with Macca, Sam and Ben G in 1:59 feeling good.

Long Medium Long run

Was intending to ride Eastside today but didn't have a time slot trying to sort out camping and Macca offered the company for a long run.  So did 24km with him around and about averaging 4:41's with some strides towards the end.

We had a discussion on what constituted a long run.  Settled on 26km, so this was a long MLR at best.  A step in the right direction though.

Curl Curl Parkrun - 1st in 17:21

KM splits went 3:15, 3:28. 3:38, 3:30, 3:18 then the 70m extra.  That's how it felt too.  Had some kid next to me for the first 800m but I was running angry as his dad told him on the start line, "all the fast ones are away today".  Can't cope with the truth yet.

4 and something km there and 6 and something km home all with Macca for 16km all up.

On ya bike

65km to Palm Beach and back (the pretty way on the way out, the quick way back) with Kanser and Ronan (and Angus B for a bit).  Nice and easy and with a big grin on my face after reading about the Toon smashing 5 past Timmy's Stoke boys.

More of the same

Same as yesterday, but with all the rest of the family on bikes rather than the middle 3 kids. Begged the kids for a 10s start on the Campbell Pde lap but they pleaded all manner of ailments (it's like trying to get a bet off Timmy) before proceeding to pone my ass. But felt as though I was moving properly today and did 1:52.

Family have got a spread bet (appropriatly named) on what I'm going to weigh by 1 Jan. 3 slices of chocolate cake, 2 slices of pavlova, 3 mince pies, half a packet of fudge, numerous other sweets, as well as the standard 3 meals and 7 beers today.

Christmas Day

10km with Billy, Charlie and Mags, with the latter 2 on new bikes. Can no longer keep up with them. In fact, we went down to Campbell Pde and I raced them around the 660m loop. I did 1:55 (which was a huge effort) but only managed to beat Mags. Got no rhythmn in my running at the moment.

69.1kg. Heaviest I've been in 4 years, and that was before Christmas Dinner.

Doubling up

Getting concerned about the running fitness so ran 9km slow (untimed) this morning then 6.3km at 4:26's this arvo - both from and to the garage to get the car serviced. This afternoon's run started to feel vaguely normal again.

Medium Sunday

20kms from Centennial with Clyde, Enda, TKS, BK, BOB and a couple of others. Bloody humid and felt like shite. Struggling to adjust to cycling muscles in distress. 4:35 average.

But the good news was the Toon giving those Palace boys a shooing at home, showing what playing in the Premiership is all about. Bring on Boxing Day and another 3 points against those Pottery boys. We could be safe by the New Year.

Curl Curl Parkrun - 3rd in 17:34

Legs dead from the start. Hardest run I've done all year. Interestingly, like Macca, the best bit was running up the hill. Otherwise legs just too stiff and sore to get going. Ran with JB for the first 1.5km until he just pulled ahead inexorably and he ended up running 16:52. At least it's all uphill from here.

Jogged there and back with Macca (back the longer, flatter way) for 14km all up.

Slipstream Lindop

Appreciated Timmy's effort to come over from Erko for the Akuna ride this morning, joining myself, Ben S and Jon Mulder. He used the excuse of not knowing the way to sit in behind us all the way to Mona Vale. Fair play to him, he made a bit of effort to bridge the gap to Jon as we went around to Church Point, but from then on whenever Timmy hit the front, he made sure he jumped hard when we were blindsided to open up a nice gap so that we couldn't share his wheel. He smashed us up the Col d'Akuna and then had the temerity to make ME hit the front right on the start of the hill into a headwind along Warringah Rd. Fair to say it'll be a while until he gets his next invite North of the Harbour. All up 62km in 2:05. A little slower than usual as we had no train to jump on up to Mona Vale.

Then this arvo I did a rare run - steady 10km in 41:47 (4:10's) to Shelley and back. Nice to stretch the legs after a few hard days in the saddle.

I've foolishly agreed to do the Parkrun with Macca tomorrow. Anything under 17:30 will be a bonus.

Will I survive

Well, this morning I almost gave up. Don't think I've felt as knackered since the long Sunday run I did with Macca in the lead up to the Marathon last year. Macca seems to be the common theme here. Out bright and early with him and Big Sam for Akuna Bay but adding in West Head too. It adds about 20km, but it's a bloody hilly 20km - up and down all the way albeit on a beautiful surface.

Bit of a mistake doing this ride after all the glut work with Dave yesterday. They just gave up on me on the return from West Head and I was dreading Akuna Bay. Sure enough, at the bottom of the 3km climb Macca and Sam turned the screws and motored up with me slogging it out behind. Managed to get into a routine and held on from then on by leaning forward more and using a bit of glute that hadn't bonked yet.

These are the stats: Tom Almost Dies

Having said all that, it was an awesome ride. Saw 5 wallabies bounce in front of us (fortunately not when going 69kmh (aiming to break 70 soon) down the hills) and the early morning views from West Head were fantastic.