Easy peasy

10km easy in the late evening from the office including 4 x 100m fast strides towards the end.

2km TT with RunCrew

Out of work early and down to ES Marks.  Bit of a warm up and then some strides (actually, quite a few) before toeing the line for the TT.  A rolling start with Benny St Lawrence at the front, then me and Alex R sharing the pace with Tom do Canto (running 3 x 2km) behind us, then Gary, Lucy Starrat, Nick Walker and the other girls.

Went off way too quick following Benny who looks like he's jogging.  Through 200m in 31s (almost a PB) before easing up a bit.  Then stand aside for Alex and he pushes the pace again.  He starts to step aside at 650m so I go through but Tom DC immediately jumps in front.  So I just jump in behind him.  He drags me around until (running very wide on the final corner) I sprint down the final 100m.

Happy with 5:50.3 (not even in the home straight when Ben finished in 5:32).  Had enough for a sprint on the final lap after almost going lactic at 200m.  But, as Gary says, it's the benefit it does for you that is most important.  

Then did 5 x 300m - upping stumps after 5 instead of 10 like everyone else - as I was starting to labour them.  All between 50s and 52s (other than an easier first one).

Long warmdown chatting to the friendly squad for 14km all up (which somehow takes 100 mins?).

Longish run, hard finish

Out with Macca, Craig and the Cap'n this morning for the usual loop.  I had a hard finish scheduled, but only the last 6km.  Pace was thankfully nice and easy to start with as I was feeling the effects of yesterday's session.

Picked the pace up at 24km (just before the top of the hill at Dee Why so nicely timed) and ran 3:24, 3:28, 3:25, 3:29, 3:27 and 3:21 feeling pretty good finishing halfway between North Steyne and the Corso, then jogged back to Emporio for breakfast to finish with 31.25km in 2:16:20 (4:21's).

Parkrun

Coach said no Striders because of Launnie next week, so Parkrun followed by some 1min reps.  Met Quentin early doors to jog over.  Was pretty impressed with myself for getting up and if Q hadn't arranged to meet me I reckon I'd have rolled over and told myself I'd do the session in the afternoon.

Arrived to find Barts and J-Fen also there so a quality line up for a Parkrun particularly with North Head Striders on the same day.  Did some warm up strides and noticed quite an Easterly headwind.

Ran with Barts and Q until 2.5km when Q fell off.  Barts pulled ahead gradually from 4km but I felt good today - in control and not scared by the pace.  Was pleased to end in 15:56 - second fastest ever and a good sign for next week.  Bart's won in 15:50 with Q in 16:20 and J-Fen running well solo on his Parkrun debut for a 17:07.

Then did a 3km jog back around the course before starting the 10 x 1min reps off 1min recovery.  Did them around the fields next to Parkrun start/finish with Barts and Q, being replaced by J-Fen after rep 3.  Then a jog home.  So about 20km all up for a solid session.

Easy Friday

12km very easy along the beachfront and around the golf course.  Randomly bumped into Macca at 5km and finished the rest off with him chatting about the dirty scoundrel Salazar but how Mo has sailed through unblemished and should ditch his coach.

55mins or so.  Heel getting better after spreading on the Betadine.

Tan session

Out of the hotel and 3.5km warm up before starting the Manfred Mann session  (5, 4, 3, 2, 1) off 2 min float recovery.  Managed 6.48km (3:35's) but struggled to get going at the start.  Better by the end.

4km warm down for 14km all up and a beaut start for the day on a clear, crisp Melbourne morning.

Only problem is the blisters sustained on my heel post tempo session on Sunday.  Ouch:

In Melbourne

10km on the treadmill this evening after a super early start and arduous day.  Added a bit of gradient to make it feel more comfortable.  44mins.

20km easy

Turned up to HuRTS to amble around towards the back just for some company for my 20km.  Ended up running roughly with Pete Walkers group - I'd catch them on the offs while they pulled ahead on the ons.  After that did another 8k and was fortunate enough to bump into Barts and we ran and chatted the whole way.

20km in 85:00 and feeling fine although calves still stiff.

Marathon tempo

Over to the Bay for the marathon tempo. Alex R and Barts would be running 20km with me (well, Barts originally said 18km but I knew we'd be able to guilt him into 20) and then I had to do the final 7km lap solo.  Gary was riding his bike alongside (Benny St was doing the same to a couple of others in RunCrew doing a similar session) handing out water and gels.

Plan was to hold 3:30's the whole way.  That's pretty much what we did - a bit faster a times and marginally slower on the hills at the end of each lap.  Felt pretty good early on and only started to feel my legs tightening a bit near 20km when Barts and Alex seemed to lift the pace marginally.  Had to dig deep running solo on the last lap but all in all I was pretty happy.  27km in 1:33:54.

Concern is how much longer I could hold that pace before it would all fall apart.  I remember Tim Rowe running an effortless 30km time trial a few years back before the Canberra Marathon but it all going wrong when the big day came around.

With warm up and down it was 31km.  Massive thanks to Alex and Barts.

Sat

3 dead easy with a few strides.

HuRTS 1km reps

A call to arms and a good crowd at Rushcutters with Timmy back in the country, Barts, Tucks, Jono, Andy and (pause for breath) even Hoey making an appearance for a speed session.  The girls were well represented with #1 LJ, Erikakaka, Renee and a new chick also in attendance.

Timmy laid out the cones and we did 6 reps of 1km off a rolling 5mins.  Started each conservatively to even split the laps but felt good before the last so took it out aggressively. Ran:

3:05, 3:06, 3:05, 3:02, 3:00, 2:53

Took my shoes off half way through.

Felt good today but got a cold coming on.  Barts took it easy feeling more fluey. Contrary to popular opinion, Hoey has plenty of speed.

Long warmdown with Barts and Heydo boring them with my work stresses for 13km all up and 104km for the week (with 2 rest days).

Wednesday MLR

17km early this morning around North Head with Macca, Erika and the Cap'n.  Not sure I even looked at the watch but it was slow and my legs barely got beyond shuffle mode.  Was supposed to do 4 x hills after but I had to rush to work so that got canned.  Did some glute work in the shower instead.

Passed Lewis running the other way down Manly Beach.  That bloke needs to learn how to run slower.  I'm guessing he was running 3:45's.

Fartlek, Tempo

15mins warmup, 22mins fartlek (1, 2, 3, 4, 3, 2, 1) with a 1min float recovery, 5min jog then 22mins tempo, then 15mins warm down.

Set the alarm to meet Erika down on the beachfront to run it but was too tired at 5.15am so set off an hour later.  The floats were a bit too much like jogs for the first few reps of the fartlek (running 3:29 and 3:28) but picked it up to average 3:26's by the end (6.41km).  

Tempo felt much better picking the pace up the whole way to do 6.50km (3:23's). All around Nolan's and Passmore.  Almost 20km all up.

Long 'un

Out at 5.45am to meet Macca, the Cap'n, Andy, Johnny B, Jamie and Erika. 36km on the cards and I felt every step of it.  Was tired after yesterday afternoon's session (and the week in general) and just dragged my ass around.  No food as usual and I was feeling very depleted at the end.  Hoovered down the b&e roll after and Cap'n's half eaten almond croissant.

2:46:10 (4:36's).

15, 10, 5

Good night at the Striders Dinner last night and too busy with kids sport to do Parkrun this morning.  So headed out at 2pm and Macca was keen to join in too.  Session was 15mins tempo, 5 mins jog, 10mins tempo, 3mins jog then 5mins tempo.  Coach said keep them controlled.

Did them around Nolans and Passmore.  Averaged 3:23's for the 15mins, 3:20's for the 10mins and 3:15's for the 5mins.  All up 10.41km in 38mins (3:39's).  Good session.  Macca went well, on the 10mins he cut a corner and gave me something to chase and when he's in front he holds on really well.

4km warm up and warm down for 18.5km all up.

Watched Billy's team ping the ball around for a 7-0 win this morning.  Billy is at far left.  The slightly rotund kid next to him is our secret weapon.  Every team makes an assumption and sees him as the weak link.  But he's called Enrico and he's from Brazil and when he shows them his skills, they soon learn...

The Ted Rogers set

On the plan for today was 3, 2, 1's.  Being, 3 mins, 2 mins and 1 min off a 1 minute jog, but 5 sets of them with a 2 min rest between each set.

Good to get out to Rushcutters to do them on the grass and even better that Barts and Colin were there to share the load.  I would lead the 3 min reps, Barts the 2 min reps and Colin the 1 min.  Gave you a bit of a mental break so that you only really had to gird yourself up for the rep you were leading.

No accurate pace for me as I wasn't wearing a watch but sounded like we were averaging 81/82s per lap (440m) so probably between 3:00 and 3:10 pace.  Felt pretty good throughout recovering well from Tuesday after a monster night's sleep and some magnesium. 

J-Fen was going well running behind us.  15km all up.

Maggie had her district X-Country today and finished 39th.  She was a bit disappointed but still has 2 more years in the age group.  Here's a photo of her with her mate Chase in the proud colours of the mighty Manly West: 

Easy peasy

Very easy 7km run at lunchtime around and about.  Left calf still very stiff but gave it a good stretch after.

Long Tuesday

So coach had 30km down so did 30km. Can't say the calves were too happy about it, especially for the first 5km, but the sunrise was beautiful and conversation from Macca and the Cap'n was free-flowing.  Up around Norrh Head and then more laps of the golf course than I care to remember.

2:18 (4:36's).

SMH Half Marathon - 4th in 71:13

Yep, 4th.  Top end a bit thin this year!  But it doesn't stop the top 3 sorting themselves out and sharing $10,000 between them, and what does 4th get?  You guessed it!

Was very nervous in the lead up to this race and once again I had the musty throat, aching shoulders feeling in the couple of days prior which makes me think I'm coming down with a cold.  Particularly as Kirst has had the same all week.  But then race day arrives and I'm fine.

Got the car in with Q, Dicky and the Cap'n and met Burkey, Charlie and Jeet for a quick change and ablutions in the office.  Then to the start line for a quick warm up and we're off at the unseemly hour of 6.45am.

They changed the course slightly this year to add a hill at Circular Quay - up Young Street and down Loftus.  But we would miss the final out and back along College St near the end.  I figured I needed to hold back at the start a bit and not burn myself on this hill.  Motto was fast but always relaxed.  Liam Adams, Jeff Hunt and Matthew Cox raced off at the start leaving a battle for 4th place.  Sure enough up Young St Neil, Barts and some other chap gapped me and Alex and Mark W came past.  Then had to work a bit to get back to Barts which I managed by the bridges on Hickson Rd, with Neil still 15m ahead.  We caught him at the Darling Harbour bridge and I took the pace on a bit.  Did the loop around Fairfax, Barts keeps the pace honest and see Andy and Fats when coming back out.  Then the hills of Pyrmont and a quick look at who's behind on the u-turn where Lewis looks to be going well but Alex R is having an off day.  Then the best bit coming back out of Pyrmont to hear all the shouts of encouragement from everyone heading in.  I'm pushing the downhills but Barts, Neil and Kiei bloke catch on the flats.

10km in 33:20 (10s ahead of last year) but I'm still feeling good and keen to push on.  So I do and seem to get a gap in the uphill back to the flyover.  I try to push the advantage before the Slip Inn knowing there'll be a big crowd and more encouragement.  Along Hickson Rd and Coach Tiger is in exactly the right spot on a quiet stretch to say I've got a 50m lead on Barts and to push.  Travis is a bit further along shouting out then Pete Walker saying I've got 20s.  Then Tiger's there again on the hill before the Lord Nelson saying to keep the turnover quick and even running alongside (is that allowed?!).  Tell myself to keep pushing until the hairpin on the corkscrew as then you can look at the whites of their eyes to see who has something left.

It's OK.  Lead is solid, but I know how strongly Barts can finish.  Now the worst bit up Macquarie St where you feel as though you're running through treacle.  But the crowds are good and the finish is shorter this year and it's only a loop of MMC to go which we all know like the back of our hands.  But it hurts and I'm slowing but have a quick peek at the bottom and can't see anyone behind.  I think I subconsciously ease up here which probably costs me a sub71.  But finish with hands aloft in joy for one of my best races ever.

Lewis had a cracker and finished super strong for a sub72, smashing run mate.  Hoey ran a big PB for 73:01 but could go a minute quicker if he was more aggressive earlier.  Andy ran well for a high 74 and Macca always goes well on this tough mans course with a low 75.  Big PB by fellow RunCrew member Jamie in 76 and LJ surprised with a really good 82 just behind Darren in high 81.  

Won't mention Timmy but he captained home the English to retain the Cup.  Pictures go follow. 

Lovely breakie in Manly (Belgrave Cartel - great Mafia Eggs, Hoey) with Charlie, Burkey and Cap'n before crashing.

Squashed car, just before the hill with Barts and Kiwi behind.

Arms about to become aloft.

Saturday

Very easy 7km with Justin and, wait for it, Ben!  First run back for Ben after a horror bike accident about 8 weeks ago.  Good to see him back.