Friday flunk

Centennial Park route solo.  As usual, sore for first 5km then ok.

120km for the week. Very solid with some good sessions.

HuRTS Hickson Road

The original and still the best, as Clarkey said after rep 3.  And he's not wrong.  This session always hurts, and I never race well on the weekend if I do this on a Thursday.  You start to go lactic towards the end of each rep so mentally it's tough too.  Ran well today though, holding good form throughout and running between 3:37 and 3:40 on the new course (other than the first in 3:45).  Was just in front of Clarkey for each with new bloke Tom, Anthony, BOB and another soon following behind.  There's some good runners coming through the ranks. Long warmdown with MC, Clarkey, Ray and Enda for about 14km all up.

Some strange banter this afternoon regarding Dicky's exploits in Rotterdam.  What emerged is that Quentin aspires to have a photo of me tattooed onto his right pec, and Banksy doesn't know where his pecs are:

Finally, it appears that Alberto Salazar has been reading my blog (thanks to Springer for this one):  http://www.telegraph.co.uk/sport/othersports/athletics/london-marathon/10756131/Mo-Farah-to-run-in-slower-group-in-London-Marathon.html

Billy no mates

21km solo around the wharves.  About 1:37 I think, but stopped and had a chat to Charlie and for some water.  That was about it.

OK, a few predictions:

1.  Mo will DNF in London.  His ego will make him run with the pace (Geb) and the real marathon runners, then he'll fall apart at about 29km.

2.  CT to run 1:13:31 in Canberra.

3.  Enda to run 1:15:50 in Canberra.

4.  Andy to run 3:19:00 (50km) in Canberra.

HuRTS 12 x 3mins

First, in the am was a DCRun session.  Pretty hard work this morning with some hills and dumb bell lunges hurting me most.

Then joined the squad with MC, CT, Big Dave Clarke, LF Charlie, Kanser et al all there.  Couldn't push the pace because of the effects of the morning but was working the hills around Mrs Macs Chair pretty well until about rep 10 when it suddenly hit my glutes.  Just logged the last 2 before upping stumps.  Solid day.  About 14km including this morning.

Was chatting to one of the blokes in the squad (Anthony) who's been turning up more regularly recently - running very well just behind CT and Clarkey.  Turns out he lives just around the corner in Fairlight.  Another Fairlight runner to add to the mix!

Melisandre Monday

Ran home.  Legs felt sore.  Involuntarily farted next to a bloke in Neutral Bay.

Sunday all around

Dropped Bec off at soccer and just ran from there.  A bit stop start as I had to pick her up after the game but in total I was running for about 2:10 so I'm guessing about 28km.  Felt great today bouncing along.  Even the achilles was ok.

After a good chat with Matty Palmer yesterday the only person I should bump into today was his younger bro, Jamie Palmer, my AVCAL nemesis.  It was pissing with rain today.  Manly beach has rarely been so quiet.

Striders 10km Lane Cove - 4th in 34:31

Well, after a big Thursday night, a boozy Friday lunch and another couple of beers in the evening, this morning was always going to be tough.  Did a 4km warm up in the dark solo to warm up the achilles then said the usual hellos to Timmy, Paulie B, Neil P, Quentin, Dicky H et al on the start line.  Plan today was to start easy and work my way into it.  Felt good to start.  Dave Criniti had raced off with Neil following him.  Quentin and I were running side by side (again) in 3rd and 4th.  Struggled up Scribbly Gums and was overtaken by another 2 young blokes I didn't recognise.  At the bottom, one pushed on while the other dropped back.  Quentin was forcing the pace a bit so just stuck to him.

Stayed this way until 6km when I felt Quentin wasn't pushing the pace as much.  Started to think, hell, this could be my day, maybe my head to heads are too aspirational after all.  I started working the hills but he'd always reattach himself on the flats.  Really worked the hill with 2km to go but again he reattached.  We were quickening the pace the whole time as the 3rd placed bloke was coming back towards us having been a long way ahead at the 5km turn, and even Neil P was in sight. With 1km to go I really upped the pace but Q was still holding on.  At the turn at the toilets (500m to go) he says something like "that's it, I'm done", I think, you beauty, but then he starts sprinting again the sly old fox.  So what ensued was an unattractive Highnam desperate sprint to the line just holding him off and just missing out on 3rd place in the process.

3km warm down for a good morning's efforts.  I used to run 33:30's on this course regularly.  But then I used to take these races much more seriously.  Feel like I'm in OK shape.  Not many great runs out there.  Uncle Dave ran a stormer in 32:13, Ben S is on the comeback with a 38:30 and Justin seemed happy with his scalps but Dicky G, 'Lil Jimmy M and Timmy all struggled.

And now for something completely different

So with Mikey off injured, I felt I had the discretion to set a different session.  Copied something equivalent to what Sean Williams does - short reps followed by a medium tempo.  So decided on 8 x 400m followed by a 3km tempo.  The idea is the tempo simulates race conditions so you try to hold form over the relatively short distance on tired legs.

It was a beautiful day and Rushcutters was in tip top condition.  What's more the local council had spray painted a start line and 400m line and Timmy had laid out cones for the 1km, 2km and 3km  points of the tempo.  How spoiled were we?!  In short though, I think we were a bit short today due to taking inside lines around the oval.  I'm guessing 2s for the 400s and 25s for the 3km.

Ran with Clarkey for all the 400s.  Darien was looking super smooth about 2s quicker per rep.  Adrian popped in and out.  Clarkey and I did 67s and 68s for all keeping them consistent.

On the 3km Clarkey went off quite quick while I just ran steady 85s per lap (having felt the lactic towards the end of the 400s).  New boy Tom was the only other in our group with Darien pussying out to run in Timmy's group.  Reeled in Clarkey with 2 laps to go to finish in 9:35.

Knackered afterwards but a great session.

Wednesday in the sun

Usual route to Bondi and back catching a few waves in the surf on a cracker of a day.  Only downside was having to endure Timmy's drivel the whole way while the rest of the boys opted for an easy run around the foreshore.  He mentioned Bondi Rescue at the start of the run so I figured it would feature in his blog post for the day.

Lovely easy run which I appreciated as I was farked after yesterday's double efforts.

HuRTS Tempo time

Morning strength session with DCRun which had my legs a wobblin' again.  Then did the tempo at lunch feeling as though it was a struggle the whole way.  Fats and Barts were a bit in front so I was running solo.  Turned just passed the second bridge on Hickson Rd but must have picked up the pace a bit on the return as I was back in 44:39.  Felt better by the end.  Short jog warmdown with Barts and Charlie for 15km for the day.

Sold!

Very satisfying day - deal that made last week a misery signed and also sold our house.

Run less so. 11km with LJ, Andy, TKS, JW, Erica et al before I jacked it in thinking my achilles was too sore.  But then it didn't feel too bad.  New shoes may be the issue.

Longish

Over to Centennial this morning to meet a huge crowd including Timmy, CT, Barts, LJ, Elle, Renee, Jeet (going well), TKS, TB and even more I didn't know so well.  CT made the pace quite honest from the off and, to be honest, it wasn't much fun as my Achilles was sore and I was knackered from the late afternoon tempo of the day before.  But I got through about 24.5km and it will serve me well.  Actually felt better in the final 5km than at any other time.

Bored people with my talk of the house.  Still no resolution there but fingers crossed.  Out all day watching kids soccer and it's fair to say I'm now knackered.

Tempo time

Bit of a hangover this morning, then a house auction, and finally got out (without orthotics) around 4pm.  Did my 16.5km tempo untimed, but felt surprisingly good, until 15km when I started to feel sick, at which point the pace dropped off a cliff.

Friday with the likely lads

Easy 10km bumping into Timmy and Andy variously.  Then a few beers in the evening with Stevie, Durante, Timmy, Sam and Jimmy M.  Actually, more than a few.

HuRTS 3 x 2km

Drizzling and cooler.  Just like being back in Blighty.  Managed to run out of the office before anyone noticed and headed down to the Park Hyatt half expecting no-one to be there given how often this session shifts around.  MC has picked up an achilles injury so I arrived to hear Timmy barking out orders and everyone looking confused.

Route was from the usual spot outside Doyles to the end of the old Hickson Rd reps but we had to cut the corner at the end of the Park Hyatt.  In short, it was a bit short.  Anywhere between 1.95km and 1.97km.  I think the times were about 6:20, 6:14 and 6:04 but I wasn't timing them as usual.  I'd guess you'd add about 10s.  Ran with Barts and Enda.  Enda goes strong for the first half then tails off a bit at the end, but he's still in very good form.  Felt pretty good today, with plenty of running in the legs at the end of each rep.  Probably from the easier week.  Achilles better now I've been working on it.
PS:  Hear on the grapevine that CT is joining Barts sekrit Saturday training session.  The one that makes him so strong.  Classic case of "if you can't beat 'em...".  Should mean I get a chance to take another Parkrun win and head the "Curl Curl Parkrun all-time winners" leaderboard.  This is life.  This is primetime.

Let me out

3 days off.  Sunday because I was hungover following the MLB and Kirst was in Ikea all day in any case.  Monday and Tuesday because I'm being monstered at work.  Haven't had to work this hard since the chicken deal last year. 

Did manage the DCRun strength session with LF Charlie and Iain yesterday which went pretty well, seem to be doing the plyo work better this time around.  Today I ran to work (no chance of getting out after I've hit the desk) so I did an extra 11km while the kids were at swim squad for 24km all up.  No idea about pace.  Right achilles pretty sore at end.  But good just to be feeling the elements again.

Curl Curl Parkrun - 5th in 16:25

Can't be many Parkrun's where 16:25 only gets you 5th!  Jogged over with Macca and Ben with the glutes still sore to meet CT, Robin Whiteley and Barts all doing strides looking serious.  And then Scotty O shows up.  My plan was to stay in front of Ireland's new #1 and figured the best way to achieve that was to go out hard with the front runners and try to hold on as long as possible.  Well, they went out very hard with CT leading in 3:01 and I guess I was about 3:08 or 3:09 with Scotty and Macca tracking me.  This way it stayed (Macca's distinctive stride and heavy breathing lets you know exactly where he is at all times) until the little hill on Harbord Rd where Scotty goes in front and Macca drops off.  Ran with Scotty to the bridge with 500m to go.  He immediately bursts ahead and I think he's gone too early but he holds on for a 4s lead closing in on CT.

Great run by an in form Barts for the win in 15:55.  CT improves again to 16:11.  I was pretty happy with my time given how the legs were. But run of the day to Macca.

Sore Friday

14km with Tucks, TKS, Erica, Andy, Big Dave C and another chap.  Right achilles sore and glutes still as stiff as.  Had a couple of beers with Charlie D this evening and at least I'm not suffering alone.

HuRTS Pyramid

Well, my glutes were so farked yesterday that I couldn't run.  I could barely walk.  Having said that, I did try to go for a run but when I got to the changing rooms and tried to pull on my shorts, they wouldn't go over my knees.  I'd picked up Billy's by accident.  Plainly God was telling me something.

Hobbled out to HuRTS today intending to limp around with the glutes still sore as.  Actually felt OK when I got going though and managed to run quite a controlled session with TB.  Only got a couple of splits - 5:45 for the 4 lapper and 4:11 for the 3 lapper (round 2).  Darien gapped us all (check out my clever geography pun)(I think I've used this gag previously) on most reps looking super smooth.

The session ended with Timmy asking the girls to pose for a variety of shots.  He then asked us all to stand for a photo to pretend the whole thing was squad related.  

Lengthy warmdown with Barts for 14km all up.

HuRTS 4 x 10mins

Holy sweet mother.  My glutes are gooooone.  Did strength with DC this morning along with LF Charlie and Iain.  Got me legs a wobbling.  Then the 10mins session with the squad.  Intended to take it easy but got into a nice rythmn on each rep running with Macca (or behind to start then catching from half way).  They were at about 3:35 pace.  Enda well ahead, Barts and CT so far ahead it was like they were doing another session.  But feeling pretty good all in all.