Curl Curl Parkrun - 1st in 16:44

Woke up at 6:45am having slept through my alarm.  Was touch and go to get there so jumped in the car.  Arrived with 2mins to spare.  Just Jamie there to keep company this morning.  Felt average in the first km, struggled through the mud after the recent relentless rain so just tempo'ed it through to the end.

Then a short break before Jamie and I ran the course again doing a 10 min effort and a 5 min effort off 3 mins rest.  Averaged about 3:30's.  Still not feeling magic.  But session done.  11km all up due to a lack of warmup.

Great to see Elle out there running again!

It was touch and go

Sick with a cold Wednesday and Thursday.  Ventured out Friday lunchtime and did a lap of Centennial looking a bit like this:

12.5km in 55:30.

Easy from home

Worked from home today helping Kirst out and still not feeling 100%.  Felt well enough to head out around North Head in the late arvo.  16.5km averaging 4:20's.

Forgot that I put a bet on against Barts head to head at C2S for $100.  Never betted against him before.  Should be interesting.

Launceston 10km - 18th in 32:06

Crap night sleep on Saturday night.  Coughing all night and felt as if I barely slept.  At 5am I decided I wasn't going to race.  Then got up later and felt a bit better.  Also realised that I wouldn't be able to enjoy a few beers later if I hadn't run so decided to do it.

Freezing morning - 2C at 10am.  Did a warm up with the boys with a few run throughs and we were lining up.  Church clock struck 10am and we were off.  Had decided that I wouldn't sprint out of the blocks preferring to work my way in.  Bart's had the same plan.  Dozens were in front of us but we still went through the first km in 3:07.  Started moving through the field here and suddenly it was just me, Barts and some young chap.  Dave C was about 50m in front.  Overtook Master Sweeney at about 2km so he'd gone out very quickly.  We just shared the pace until 5km (15:50) where we caught a couple of other chaps.  Turning back for home realised that we had a bit of a headwind.  The 2 young fellas we'd caught were a bit annoying as one of them kept on clipping my heels as I tried to tuck in behind Barts into the wind.  So I'd get frustrated and try to push the pace on, before Barts would then resume.  Couldn't drop them though.

Between 6 and 8km we slowed a bit to 3:16kms which basically cost us the sub 32.  Coming past Macca's and at 9km there's only 4 of us.  We hit the little bridge over the river and I realise everyone must be hurting as the pace drops on the little rise.  So I wait until we turn the final corner and then just kick past for home.  I seem to be clear!  Could it be this easy?  I see the clock ticking towards 32mins and realise I'm going to just miss.  But he comes the line and at least I've beaten Barts. But oh no, who is this white ghost drifting past me with 10m to go?  Noooooooooo!!!

So a little disappointing but with a final km of 3:07 the strength was there so all good for GCM still.  

Then we went in search of brekkie.  Wandered into what looked like a Nighclub where the lady greeted us by saying they didn't have a breakfast menu and could only serve us a stack made up of hash browns, bacon, eggs, beans and some healthy stuff.  Duh.  'Twas magnificent.  This photo is for Hoey:

Matching socks and shoes:

Then we did a Boags Brewery tour where somehow LJ got a special hi-vis singlet:

And we ran into Master Sweeney!:

Dave:

Didn't realise he was so close:

The Blog's Most Valuable Reader:

Jeet:

Birchy:

Sat - arrive in Launnie

Very easy 6km with Dave Criniti on arriving at our luxurious accommodation.

No pop culture refs for this session

Shortened session today with Sunday's race in mind.  Up early and down to the beachfront as it was too dark around Nolan's .

Session was 1, 2, 3, 4, 3, 2, 1 off a 1min float recovery.  Hard to get going this morning and was counting the seconds down on the 3's and 4.  All up managed 6.38km in the 22mins (3:27's).

RunCrew Northern Beaches Chapter all over the place this morning running variously past Erika and Amy going quickly in the opposite direction.  Then bumped into Macca at the end so did the final 3km warmdown with him and Sweden bound Erika.

Just over 13km all up.

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).