Thursday
JPMorgan race cancelled again due to the weather. Fast 4km towards home to release some pent up frustration.
Wednesday
JPMorgan race cancelled. Easy 8km in the evening with Beaky moaning about the situation.
Tuesday
Rest.
Monday
Rest.
Thursday, November 16, 2006
Sunday, November 12, 2006
David Sharpe
Sunday
About 25km in approx 1:45:00. Ran to Clontarf to join the North Head STaR but was a little late and so spent the first hour trying to catch up the 6:20am group. Eventually crossed paths on the return from North Head.I then ran with them until Kenneth Road - Glenn, Fats and I running together. Very enjoyable doing a Sunday run with others.
Saturday
Very easy 8km running around and about picking up the food shopping.
About 25km in approx 1:45:00. Ran to Clontarf to join the North Head STaR but was a little late and so spent the first hour trying to catch up the 6:20am group. Eventually crossed paths on the return from North Head.I then ran with them until Kenneth Road - Glenn, Fats and I running together. Very enjoyable doing a Sunday run with others.
Saturday
Very easy 8km running around and about picking up the food shopping.
Friday, November 10, 2006
Paul Cuskin
14km run home. 30:25 at the Toyota Garage at Spit Junction and 56:53 all up. Lovely weather and very enjoyable.
Thursday, November 09, 2006
Brian Rushforth
Thursday
Hickson Road intervals with Tim, Chris and Peter - 5 with strict 2 minute recovery. Felt great, particularly the first 2 which were very comfortable. Times went:
3:40; 3:35; 3:36; 3:39; 3:33
Only the fourth was slightly disappointing. Little bit of a headwind but in truth I was saving myself for the final rep. The 3th and 5th are rep PBs. Tim took off on the final rep so it was made a lot easier in just trying to stick to his shoulder.
10km all up.
Wednesday
Rest.
Hickson Road intervals with Tim, Chris and Peter - 5 with strict 2 minute recovery. Felt great, particularly the first 2 which were very comfortable. Times went:
3:40; 3:35; 3:36; 3:39; 3:33
Only the fourth was slightly disappointing. Little bit of a headwind but in truth I was saving myself for the final rep. The 3th and 5th are rep PBs. Tim took off on the final rep so it was made a lot easier in just trying to stick to his shoulder.
10km all up.
Wednesday
Rest.
Tuesday, November 07, 2006
Charlie Spedding
Pain in the Domain.
Great session - pushed all the reps but still ran 1:56 for the long rep. Only finished 3rd though behind Ray and Michael.
Great session - pushed all the reps but still ran 1:56 for the long rep. Only finished 3rd though behind Ray and Michael.
Monday, November 06, 2006
Steve Cram
12km easy in 52:12. To Darling Point (16:30) and back with Robbo then around Mrs M's Chair and Opera House to the bollards, back and up to usual 10km finish. Just a jog. Met Richard High at Farm Cove and had a long chat about next week's race.
Sunday, November 05, 2006
She's a sadist
Kicked out of bed at 6.15am by Kirsten and told that unlees I did the run then it wasn't going to happen. So after less than 5 hours sleep and large numbers of different sorts of wine at the partners dinner the night before, I headed out for 23km around North Head and Balgowlah Heights. Took it very easy. 47:10 at the stone arch turn and 1:39:18 in total. Feeling better now for taking it so easy - fewer aches and pains than usual.
Saturday, November 04, 2006
Lane Cove 10km
Striders 10km race at Lane Cove. 34:14 for around 6th place. Just in front of Damien Tancred and Kanser - 26 seconds behind Tim Ashby who set a PB in 33:46.
Felt good the whole way around - took it easy on the hills by shortening the stride and tried to push the downhills and flat sections. Was coasting coming up to turn just after 5km when I heard a familiar Irish accent on my shoulder. Kanser's presence stirred me into a bit of action. Had hopes of trying to catch Tim but he was too strong over the final 3km. Good crowd turned up - Fats was in the 34's and Tim Cradock (suffering after a big week) finished in 34:56. Kanser finished in 34:20 which is a strong result given last week's marathon. He won't make it as easy for me next time.
Bit disappointed not to have broken 34 minutes but not overly concerned given it felt quite comfortable.
Felt good the whole way around - took it easy on the hills by shortening the stride and tried to push the downhills and flat sections. Was coasting coming up to turn just after 5km when I heard a familiar Irish accent on my shoulder. Kanser's presence stirred me into a bit of action. Had hopes of trying to catch Tim but he was too strong over the final 3km. Good crowd turned up - Fats was in the 34's and Tim Cradock (suffering after a big week) finished in 34:56. Kanser finished in 34:20 which is a strong result given last week's marathon. He won't make it as easy for me next time.
Bit disappointed not to have broken 34 minutes but not overly concerned given it felt quite comfortable.
Friday, November 03, 2006
Sweat out the Hangover
Very easy 6km amble around the Domain, Botanical Gardens and Opera House sweating out last night's two bottles of red wine. 25:20. Looking for ward to tomorrow and just hoping I don't feel lethargic in the first few k's.
Thursday 2nd
Missed intervals with Ray and Tim becuase of work meetings. Headed out around 4pm for the 10km route to Darling Point and back around the Domain and mixed it up with some fast spells at random (about 5 or 6). 39:15 all up for the 10km. Faste on the way out than back. Felt stonger than yesterday so hope it's another days recovery before Sat morning.
Wednesday, November 01, 2006
Recovery Run
13km loop around Balls Head Reserve. Very slow and deliberately so. Having said that, felt so tired I'm not sure I could have managed anything more. Felt much better towards the end. 57:52 all up.
Tuesday, October 31, 2006
PITD
Pain in the Domain followed by 1km cool down. Good crowd in the fast pack including Ray, chap from Macquarie, another who pushed the long rep and Chris who (as always) pushed the reps in the second half.
1:56 for the long rep but stopped the watch slightly short due to being crowded at the gate. Probably closer to 1:57. Very pleased as I was by myself nearly all the way - letting the chap from MBL and A.N.Other pull ahead before the first mosaic before I started to pull them in following the second mosaic. Also assisted by a following wind in the 1st third - against towards the end. Pushed all the other reps hard. 27:00 in total.
7km all up.
1:56 for the long rep but stopped the watch slightly short due to being crowded at the gate. Probably closer to 1:57. Very pleased as I was by myself nearly all the way - letting the chap from MBL and A.N.Other pull ahead before the first mosaic before I started to pull them in following the second mosaic. Also assisted by a following wind in the 1st third - against towards the end. Pushed all the other reps hard. 27:00 in total.
7km all up.
Monday, October 30, 2006
Easy Monday
12km in the early evening to Centennial Park and around a bit and then back. Ran with Beaky at talking pace. Just over 48 minutes. Felt fine, calves a bit stiff.
Sunday, October 29, 2006
Beautiful Sunday
23km long Sunday run around North Head and Balgowlah Heights. Felt great for the first 16km - running very easily yet still 45:52 at the stone arch corner heading down to Little Collins Beach. Struggled from Fairlight path onwards and took it easy through Balgowlah Heights as a number of aches and pains were starting to surface. Finished in 1:36:43.
Saturday, October 28, 2006
Strange intervals
Saturday
Plans to run the CR 5km challenge went up in smoke after Billy woke me up in the middle of the night. Slept in instead. Headed out around 5pm for intervals along Manly beach from Manly Surf Club to Queenscliff Surf Club - 3 x 1 mile with strict 2 minute recovery. Times went:
5:00; 5:34; 4:56
Almost gave up into the second rep as it was a farce. I had barely noticed the tailwind on the first rep, but on the second I felt as though I was jogging and bent double. Knew that I'd be disappointed with myself if I gave up so struggled on expecting something around 6 minutes. Was quite pleased with 5:34 but in truth the second half was more sheltered. Just blasted the third.
10km all up.
Friday
3km very easy either side of an Easy Tiger massage.
Plans to run the CR 5km challenge went up in smoke after Billy woke me up in the middle of the night. Slept in instead. Headed out around 5pm for intervals along Manly beach from Manly Surf Club to Queenscliff Surf Club - 3 x 1 mile with strict 2 minute recovery. Times went:
5:00; 5:34; 4:56
Almost gave up into the second rep as it was a farce. I had barely noticed the tailwind on the first rep, but on the second I felt as though I was jogging and bent double. Knew that I'd be disappointed with myself if I gave up so struggled on expecting something around 6 minutes. Was quite pleased with 5:34 but in truth the second half was more sheltered. Just blasted the third.
10km all up.
Friday
3km very easy either side of an Easy Tiger massage.
Thursday, October 26, 2006
Super Session
Every now and then things just go right in a session. This was one of those days. Rocked up not knowing who was going to turn up but we ended up with a decent crowd being myself, Tim, Ray and two of Ray's mates.
Intervals session was 5 x 1.2km along Hickson Road with strict 2 minute recovery. The intervals went:
3:44; 3:33; 3:43; 3:36; 3:39
On average, that's about 3-4 seconds per rep faster than I've done before. Ray held back on the first and then got very competitive with Tim and I on the second leading to the ridiculous time. Tim was competitive throughout, holding back for the first three-quarters of each rep and then always coming onto my shoulder on the last quarter. Was especially pleased with the final rep where I even managed a pathetic Highnam sprint over the last 50 metres.
10km all up for the best session I've run this year.
Intervals session was 5 x 1.2km along Hickson Road with strict 2 minute recovery. The intervals went:
3:44; 3:33; 3:43; 3:36; 3:39
On average, that's about 3-4 seconds per rep faster than I've done before. Ray held back on the first and then got very competitive with Tim and I on the second leading to the ridiculous time. Tim was competitive throughout, holding back for the first three-quarters of each rep and then always coming onto my shoulder on the last quarter. Was especially pleased with the final rep where I even managed a pathetic Highnam sprint over the last 50 metres.
10km all up for the best session I've run this year.
Wednesday, October 25, 2006
Getting tired
14km run into work. 26:36 at Spit Junction, 57:16 all up. Struggled towards the end feeling very tired - probably as only 14 hours rest from yesterday's interval session. Surprised at the time at Spit Junction as I seemed to struggle up Parriwi Road.
Plenty of stretching afterwards - slightly sore hip flexor.
Plenty of stretching afterwards - slightly sore hip flexor.
Tuesday, October 24, 2006
Worse than Pain
Intervals - 5 x 900m gate to gate around Farm Cove with strict 2 min recovery.
2:52; 2:46; 2:50; 2:47; 2:50.
Missed Pain in the Domain due to a last minute conference call. So punished myself by having to do intervals alone. The doubt demons were out in force, particularly after the first rep where it took me a good 20 seconds staring at my analogue watch to realise I was over 2:50 and not under. They then resurfaced after the second rep telling me I couldn't possibly maintain that pace and I was going to crumble. But there's something character building in intervals alone. In truth, the session was all about the wind - a real truggle into it on reps 1, 3 and 5 and a pleasure on the others. Pleased with the effort put in on the last as I was determined not to drop off in the last two reps as last time.
10km all up.
2:52; 2:46; 2:50; 2:47; 2:50.
Missed Pain in the Domain due to a last minute conference call. So punished myself by having to do intervals alone. The doubt demons were out in force, particularly after the first rep where it took me a good 20 seconds staring at my analogue watch to realise I was over 2:50 and not under. They then resurfaced after the second rep telling me I couldn't possibly maintain that pace and I was going to crumble. But there's something character building in intervals alone. In truth, the session was all about the wind - a real truggle into it on reps 1, 3 and 5 and a pleasure on the others. Pleased with the effort put in on the last as I was determined not to drop off in the last two reps as last time.
10km all up.
Monday, October 23, 2006
Proper training starts from here...
Monday
14km running into work. Felt very easy from the word go which is no doubt as a result of 10 days rest or very easy training. 26:40 at Spit Junction, 56:26 into work. Pleased with the pace as I didn't feel as though I was pushing too hard. Felt strong all the way up Parriwi Road. Only concern is my left hip flexor is sore again but physio at lunchtime today.
Sunday
Rest. Ben's buck's night the night before. Walking into Manly was about as much as I could manage.
14km running into work. Felt very easy from the word go which is no doubt as a result of 10 days rest or very easy training. 26:40 at Spit Junction, 56:26 into work. Pleased with the pace as I didn't feel as though I was pushing too hard. Felt strong all the way up Parriwi Road. Only concern is my left hip flexor is sore again but physio at lunchtime today.
Sunday
Rest. Ben's buck's night the night before. Walking into Manly was about as much as I could manage.
Saturday, October 21, 2006
Rebuilding
Saturday
Easy 8km at 6.30am. Very slow to start with, quick stretch along Manly Beach (5:30 for the mile finishing very quickly) and 30:55 all up.
Friday
Easy 8km running from work to Spit Junction. 30:07. Picked up the speed in the second half and finished feeling great.
Easy 8km at 6.30am. Very slow to start with, quick stretch along Manly Beach (5:30 for the mile finishing very quickly) and 30:55 all up.
Friday
Easy 8km running from work to Spit Junction. 30:07. Picked up the speed in the second half and finished feeling great.
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