400m reps

Didn’t fancy hills which was on the HuRTs calendar so headed over to Rushcutters with all my mates for 400m reps. Had seen Brad for a massage in the am which wasn’t ideal but left hip flexor is still sore so needed some work. He seemed a bit exasperated by my running plan and told me that if I insisted on doing 400m reps at least start them easy. So that’s what I did.

Started at 86s and worked down to 76s. Think (hope!) my lap was a bit long but regardless, it was a session done and reasonably controlled.

Long cool down to end of Darling Point before heading home for 13+km all up.

67kg. Seem to have put a kg on over past 2 weeks despite consistent training. Maybe body adapting to workload?

Plod slog 20km

Late out so it was a solo effort. Couldn’t face the return wharves route, couldn’t be arsed to climb Oxford St to Centennial Park so did Hickson Rd, Pyrmont Wharves then over Anzac Bridge (my favourite Sydney bridge btw) and around Blackwattle Bay. Feel like you’ve covered a bit of ground when you do this route.

Legs felt like dead weights so it was super slow (made an effort in last 2kms to get the average under 5mins/km) but at least HR averaged only 131bpm so didn’t take too much out of me. Becoming a convert to HR effort based on being able to run well last year off low mileage but with tough bike interval sessions thrown in.

20.24km all up.

Back to the Blog

Have been getting the achilles under control (lots of nerve stretching seems to be the key) so just trying to get some consistency in my training again.  Set the goal before Christmas of getting 10 weeks straight of 100km+ per week under the belt. So far, so good and have completed 5.

Was very tired after the weekend’s efforts yesterday so had a rest day (my 2nd in 40 days). Had a great day walking with the family down to West Head beach though then Bec’s belated birthday dinner at Freshie Mex.

(Photos from yesterday).

This morning rode the motorbike to the City with Mags riding pillion to watch the Oz Day 5km.  Lauren won the women’s by a country mile (16:01) while Joe Burgess pulled ahead of Matty Hudson at the end to win the men’s. Run of the Day was Ollie Cashman making a huge leap forward running 15:04 and beating some good names. 

Today was stinking hot (36C) so ditched plans for any sessions and just did my favourite 17km loop with plans to jump in the harbour half way around.  Ditched even that plan when I saw how busy everywhere was. 

Slow and just managed to get under 5min kms average for the loop (1:24:42 or 4:55’s).

Sunday back to routine

Out to meet Darren, Dicky and Ben at the pool at 6.15am to kickstart the old routine.  Battery died shortly after so had to annoy Darren and Dickyveith constant updates on distance.  First 10km felt like a marathon but easier once we headed to Curl Curl.

Left hammy very tight in final 5km but got 26.5km done in just over 2 hours.

ANSW Relays

Arrived early with the Striders tent and for Maggie’s Under 12 relay at noon. She ran great, going second leg and looking strong on the hills which bodes well for her District XC in 10 days over a longer distance (3km).  She ran 8:28 and was 5th fastest on the day with her team picking up a silver medal.

Then started to get nervous for my race. Rejoov had a strong +35yrs team with me first leg, Eoin, Jerome then CT. I’ve raced once this year so was pretty unsure as to how I’d go. At least had Crossy and Jack running the same leg so people to look out for.

Headed out quickly just ahead of Crossy and Jack but with 2 big groups ahead.  Pace was face (that first km always is) but felt ok. Then Crossy comes past on the back field and I try to stick to him but up the hills he’s too strong and gaps me. Great cheers from Timmy, Mags, CT, LJ, Strommy and Elle though. Some guy from Athletics East (James Costello) comes by at about half way and from then on it’s just a case of hanging on with nervous glances at every turn to see where Jack is.

Finished in 13:49 (same as CT, 4s behind Jerome and Eoin just over 14 - but admittedly I had the easier leg). But we dominated the Over 35’s so I got a nice gold medal to go with Maggie’s silver.

10km all up and Mrs LJ came through with the best scones!

Thursday back into it

Tiger has been setting longer Thursday’s instead of speed so headed down to Rushcutters for some company and just ran loops easy. Fortunately found Q, Jerome and Andy doing the same thing so ended up running with them. 20km in in 4:34’s.  was slower than that until around the 14km mark when, running solo, a short blonde chick with tats came flying past. Looked a bit like Vic Mitchell but wasn’t. Anyway, speeded up to try and work out who it was and ended up running just over 4min kms from then on.

MLR’ish Wed

Got the call from Timmy so did a very easy 15km up to and around Centennial Park with him and Brendan F joining us. Another perfect Sydney autumn day for running and once again feeling bouncy and fresh. Enjoying niggle free running for the first time in 18 months and it’s so enjoyable.

4:43’s.

So nice to feel well again

Yesterday was a manic trip down and back to Melbourne in a day and no time for a run. So got up early and did the Church Point ride with the Peloton this am and decided to carry on in to work with Chappers for almost 60km all up. Pace was easy today so felt fine.

Couldn’t get out for the HuRTs session and, still easing back in and having Rodden I just did 10km in 4:24’s in the late afternoon.

So nice to feel full of energy again. Realise now I’d been pretty down for a long while. Last speed set was April 24th.

Tentative return post 70.3

Finally back running after 3 weeks of sickness and Port Macquarie 70.3 recovery. Friday was an easy 10km with Emma, Saturday an easy 11km with Charlie on his bike feeling pretty good and bouncy. Today was 20km around North Head with Darren and Charlie on his bike again, again feeling great.  Stunning day and perfect cool running conditions which help, but I’m feeling better running than I have since returning from the achilles injury.  I reckon these 2 weeks off may have been a blessing in disguise.  Today was 1:29:05 on a hilly route.

Doing relays next week and need to get back into racing.  One race this year has left me a bit rusty.

long sweat

So last night was the Manly Hardcore Mexican night and my liver is now past it. Somehow dragged myself around 28km (and not a flat 28km) with the Cap’n in the late afternoon in 4:42’s. 

Clean as a whistle from now on.

Centennial

Friday was a rest day and the Super Series lunch where CT, Q, Scotty and I treated Barts to a top notch lunch at Bathers Pavilion.  The evening ended with the new tradition of ping pong where CT schooled us.

So Saturday in the heat and humidity was always going to be a struggle. Did the same 8km tempo with Timmy and Birchy as a fortnight ago.  40s slower in 30:13 this time, but 3:35’s were feeling fine. It was just the other factors that got me.

13.5km all up.

Thursday with Tucks

All time #2 is back in town so the session was dedicated to him. It was stinking hot so we did a shortened session at Rushcutters - 4 x 800m (2mins) plus 4 x 200m.

Times went 2:33, 2:32, 2:32 and 2:31.  Was just behind Tucks (Timmy remarked I was in his pocket once again) and Andy with Q a bit in front.  Then on to the 200’s with a different person leading each one out.  Brendan, Timmy, Q and Tucks did the honours each rising to the occasion.

Beers with Tucks in the evening.  The 5 day Christmas bender continues.

Another double

First up a commute on the bike with Dave Chapel but adding the standard Mosman hills. Beaut of a morning and a good way to add some efforts.  Caught Macca red handed emerging from the beach at Balmoral.  

Then at lunch the legs were a bit cactus but dragged myself out for a jog to Redleaf, dip in the pool and a jog back.  Talked all things Triathlon with Pete W and TKS, Mr Raisins and new bloke Vince also joined in the best lunch break you can take (bar the longer trip to Bondi).  12.5km all up.

Tuesday rooted

Up at 5:15am to ride with the Peloton up to Church Point and back hugging the beaches.  Nine of us this morning and with Toby, Dave, Smitty and Martin all ready to hammer it the pace was on from quite early.  I jumped on the back of the Manly Warringah train and, boy do they fly.  We were doing 46/47kmh from Long Reef on wards.  Dropped off the back towards Narrabeen and then did quite a bit of the work with Toby from there to Church Pt.  Got jelly legs on the final hill and lost them, only to almost regain contact right at the end.  Great ride and good to be back in it again. 

Then got home and ran into work.  Legs feeling pretty good (and achilles is better than ever) but towards the end I started to struggle in the heat.  Got to work and slumped over my desk for the next two hours having hoovered down a b&e roll.  66:25 for the run to work so better than recently despite struggling.

Monday meander

Was feeling knackered after the weekend so headed out in the late afternoon and found a couple of ovals to run around, mainly good old Reg Bartley.  Don't think I got one of the 10 km splits under 5:00 again.  This is becoming a habit.

Sunday happy

With the achilles feeling better and better - first time it’s felt good post a long run - I ventured out to do my favourite hilly loop around the dam. Just under the hour for the 13.35km (4:28’s).  Starting to feel like a runner again.

Will have to Strava Segment this loop.

Berry long run

Down in Berry for the Fairgrounds music festival for the weekend. Woke up in a tent on Saturday morning having had my best nights sleep in yonks. Nothing starting up until noon so got permission to do a long run in the morning. Did two 13km loops of a route going up Agar’s lane south of Berry and it was magic. A bit undulating but on quiet roads in beautiful countryside. And my Achilles wasn’t even sore. Managed 26.5km in under 2 hours (4:28’s).  Then a dip in the pool and starting on the cider at 1pm listening to some great bands. Happy days.

Post script:  Went for a little “lie down” at 8.30pm - 3 hours before the kids - and woke up 11hours later.  Booze and sunshine don’t work for me.

Friday hungover

Hungover from my client Xmas party. Managed my slowest ever 10km in the late afternoon.  Didn’t get one 10km split in under 5mins. Checked out a few ovals though.

HuRTs 10 x 400m plus 4 x 150m

Jogged over to Rushcutters still feeling fatigued and not much better than yesterday, although the achilles and calf were much better after ditching the exercises last night and just resting. I think I’ve been hammering it too much.

Arrived to find Timmy had set up the cones and marked out the beautiful surface perfectly. So after a bit of procrastination we were into it.  Didn’t smash them out but ran relatively hard and tried to stick with the same people. Timmy was running them well and Brendan, Jerome and Andy were ahead.  Picked up a bit towards the end when I gained confidence about not falling apart.

Times were: 74s, 74s, 74s, 74s, 74s, 74s, 73s, 73s, 72s and 71s.

Then onto 4 x 150m with a different person leading out each rep.  This is when you see the testosterone fly and some different blokes come out of the woodwork.  Have to say that Jerome looked majestic on the final 2. 

Jogged back for about 10km all up.

Wednesday abort

Late out at lunch. Planned a run around Centennial. Got to Kings Cross and pulled the pin. Left calf very tight, Achilles sore, knackered and couldn’t be arsed.  Liam and Biggsy both stopped to have a word seeing me walk back to the office.