Originally planned 18km with marathon pace stretches but that went down the gurgler when I took Bec to school only to discover school doesn't start until tomorrow. Then planned a track session at Narrabeen so Bec could play in the in-field but arrived to find a school carnival taking place. Almost gave up at this point, but had the idea of going to Campbell Parade and doing reps around the path while she played in the playpark. She made a friend as usual so it worked beautifully. Ran 2 x 5 x 700m (approx) around the circular path. Bit short, so kept the rest short (1 minute strict) with a 4 minute loop of the path between each set of 5. Conditions were perfect - cool with little wind. Times went:
2:07; 2:07; 2:07; 2:05; 2:05; 2:07; 2:04; 2:05; 2:04; 2:03
Felt stronger as I went through. Really, they should all have been at the pace of the last one. (Just GMapped it - comes out shorter than I expected at 652m - so average pace was 3:11 per km for a 2:05).
2km warm up and 1.5km warm down for 11km all up.
Monday, July 16, 2007
Sunday, July 15, 2007
Long Sunday after bad day
26km (maybe a bit more to-ing and fro-ing) over new route trying to avoid too many hills. 1:58:30 which is just over 4:30 per km. Route is GMapped here...http://www.gmap-pedometer.com/?r=1138525. Felt great all the way around - much stronger towards the end than I've been recently on long runs so hopefully the stamina is there. The intention is to put some consecutive 100km weeks in leading up to City to Surf. It's a tough course and I always seem to fade towards the end so I'd like some more steel in the legs.
Yesterday was a shocker. I was really looking forward to the Short Course X-Country but got lost on the way after not reading the maps properly and refusing to accept my ignorance by not checking them when I was in doubt. Eventually arrived to hear the start gun go. Hadn't found Tucks' parents so couldn't even just drop the kids off and start 60 seconds after everyone else. I was in a stinking mood for the rest of the day and the poor kids bore the brunt of it. My voice is still hoarse this morning.
Yesterday was a shocker. I was really looking forward to the Short Course X-Country but got lost on the way after not reading the maps properly and refusing to accept my ignorance by not checking them when I was in doubt. Eventually arrived to hear the start gun go. Hadn't found Tucks' parents so couldn't even just drop the kids off and start 60 seconds after everyone else. I was in a stinking mood for the rest of the day and the poor kids bore the brunt of it. My voice is still hoarse this morning.
Friday, July 13, 2007
Easier
Shortened route of 15km today cutting out Campbell Parade and the Fairfax walking track and finishing back along the beach to North Steyne and home via Pacific Parade. Very easy running - 1:07:37. I guessed I averaged 4:30 per km - clocked the final 2kms of the North Head route at 4:25 and 4:10. Looking forward to the race tomorrow if I can find the babysitter...
Thursday, July 12, 2007
Back on-line!
The 6th technician from Telstra finally worked it out. Simple case of rebooting my cable log-in.
My first worry with Kirsten taking a week off to the UK was how I'd fit my runs in with looking after the kids. Then Sophie Allchurch popped up, but I didn't feel as though I could book her for babysitting for less than 2 hours. The result of this has been a pretty heavy week of running.
Have run 18kms on Tuesday, Wednesday and today - the short North Head Sunday route plus the loop around Campbell Parade. Each time I do some marathon pace work - the mile along Manly Beach and the final 2km of the Striders North Head course (courtesy of Action's road markings). Bizarrely, the total time on each day has been 1:20:30 or thereabouts. The fast stretches were as follows:
Tuesday - 5:28 for Manly mile and 6:38 for North Head 2km (3:28 and 3:10)
Wednesday - 5:16 and 6:40 (3:28 and 3:12)
Thursday - 5:22 and 6:35 (3:28 and 3:07)
All pretty consistent around the 10km race pace (3:18). Today and yesterday were quite windy so pleased with those times. It's interesting to look at the North Head splits - that 8-9km section is pretty tough - I really pushed it today yet could only manage 3:28 yet the final km in 3:07 came much more easily. I reckon it's almost spot on a mile from Queenscliff to Manly surf clubs - might G-Map it shortly...
I'm pretty knackered by the end but have felt fine each morning - probably a result of not having to work and getting plenty of sleep. Planning to just jog the course tomorrow and run the ANSW short course cross-country on Saturday if I can find someone to watch ove the kids (volunteers would be appreciated!).
Groin still tight but getting better each day. Knee problem seems to have disappeared.
My first worry with Kirsten taking a week off to the UK was how I'd fit my runs in with looking after the kids. Then Sophie Allchurch popped up, but I didn't feel as though I could book her for babysitting for less than 2 hours. The result of this has been a pretty heavy week of running.
Have run 18kms on Tuesday, Wednesday and today - the short North Head Sunday route plus the loop around Campbell Parade. Each time I do some marathon pace work - the mile along Manly Beach and the final 2km of the Striders North Head course (courtesy of Action's road markings). Bizarrely, the total time on each day has been 1:20:30 or thereabouts. The fast stretches were as follows:
Tuesday - 5:28 for Manly mile and 6:38 for North Head 2km (3:28 and 3:10)
Wednesday - 5:16 and 6:40 (3:28 and 3:12)
Thursday - 5:22 and 6:35 (3:28 and 3:07)
All pretty consistent around the 10km race pace (3:18). Today and yesterday were quite windy so pleased with those times. It's interesting to look at the North Head splits - that 8-9km section is pretty tough - I really pushed it today yet could only manage 3:28 yet the final km in 3:07 came much more easily. I reckon it's almost spot on a mile from Queenscliff to Manly surf clubs - might G-Map it shortly...
I'm pretty knackered by the end but have felt fine each morning - probably a result of not having to work and getting plenty of sleep. Planning to just jog the course tomorrow and run the ANSW short course cross-country on Saturday if I can find someone to watch ove the kids (volunteers would be appreciated!).
Groin still tight but getting better each day. Knee problem seems to have disappeared.
Sunday, July 08, 2007
Back in Manly
Took Monday, Tuesday and Wednesday off. Ran 30 minutes each morning on Thursday, Friday and Saturday in beautiful countryside around Byron Bay, Crowdy Head and Seal Rocks respectively.
Balmain Bungle STaR this morning. Ran the 30km with Flake, Silverfox, 26 miles and Springer (who cut it short). 2:29. Really nice run chatting to the guys all the way. Groin is still sore after doing the splits on the Flume in the Water Park at Sea World. Was very stiff at the end.
Balmain Bungle STaR this morning. Ran the 30km with Flake, Silverfox, 26 miles and Springer (who cut it short). 2:29. Really nice run chatting to the guys all the way. Groin is still sore after doing the splits on the Flume in the Water Park at Sea World. Was very stiff at the end.
Sunday, July 01, 2007
Sea World, Gold Coast
17th in the 10km in 33:02.
Plan from the start was to let Tim Ashby go (I knew he'd go off quick) and just keep him within sight until the 4km turn and then really put the effort in from 4 to 8km. Hadn't planned anything from 8km - just hold on. Also guessed that Chris Truscott would be aiming for a sub-32 so wanted to be within 20 seconds of him at the 4km turn. I'd really set my heart on a sub-33. The pace was very quick from the gun. I guess that there were about 25 people ahead of me by 2km and I was still trying to get comfortable with the pace. Tim was about 20 yards in front and Chris seemed to have disappeared off. At about 3km, I settled into a good rythmn running alongside another bloke and could see that I was closing on Tim.
Caught Tim at about 4km (I think the turn must be nearer to 5km) and really tried to pile the pressure on to drop him immediately. Chris was at least 30 seconds ahead at the turn but I figured he'd gone off quick as I knew I was travelling quite quickly. Sometimes I think not wearing a watch hampers things. From the turn things felt great. Was catching people easily and felt really strong. Hit a bit of wind between 7km and 8km (just before the bridge) which slowed things down a bit but the real struggle was the final hill at about 9km. My one mistake was not running the course beforehand to work out where the final turn came - in the end it was much closer to the final hill than I had thought and in retrospect I may have been able to push it that little more if my spirits were lifted. Having said that, I was still pretty much spent. Saw the clock in the run-in and desperately sprinted to get under 33 but it wasn't to be.
Still chuffed to bits with the time and the run. Was really encouraged to feel so good in the second half - those 90km weeks and marathon pace training are paying dividends. Being only 27 seconds behind Chris Truscott can't be bad. Tim faded badly to run 34 something. Great run by Craig Dunn to run 34:36.
Good to catch up with Kanser, Beaky and Gary beforehand. Now for an easy week before training for City to Surf starts in earnest.
Plan from the start was to let Tim Ashby go (I knew he'd go off quick) and just keep him within sight until the 4km turn and then really put the effort in from 4 to 8km. Hadn't planned anything from 8km - just hold on. Also guessed that Chris Truscott would be aiming for a sub-32 so wanted to be within 20 seconds of him at the 4km turn. I'd really set my heart on a sub-33. The pace was very quick from the gun. I guess that there were about 25 people ahead of me by 2km and I was still trying to get comfortable with the pace. Tim was about 20 yards in front and Chris seemed to have disappeared off. At about 3km, I settled into a good rythmn running alongside another bloke and could see that I was closing on Tim.
Caught Tim at about 4km (I think the turn must be nearer to 5km) and really tried to pile the pressure on to drop him immediately. Chris was at least 30 seconds ahead at the turn but I figured he'd gone off quick as I knew I was travelling quite quickly. Sometimes I think not wearing a watch hampers things. From the turn things felt great. Was catching people easily and felt really strong. Hit a bit of wind between 7km and 8km (just before the bridge) which slowed things down a bit but the real struggle was the final hill at about 9km. My one mistake was not running the course beforehand to work out where the final turn came - in the end it was much closer to the final hill than I had thought and in retrospect I may have been able to push it that little more if my spirits were lifted. Having said that, I was still pretty much spent. Saw the clock in the run-in and desperately sprinted to get under 33 but it wasn't to be.
Still chuffed to bits with the time and the run. Was really encouraged to feel so good in the second half - those 90km weeks and marathon pace training are paying dividends. Being only 27 seconds behind Chris Truscott can't be bad. Tim faded badly to run 34 something. Great run by Craig Dunn to run 34:36.
Good to catch up with Kanser, Beaky and Gary beforehand. Now for an easy week before training for City to Surf starts in earnest.
Wednesday, June 27, 2007
Coonabarabran
Quick update from an internet cafe.
Very pleased with run at ANSW X Country Champs. Started way too fast (was running alongside Jeremy Horne and Robin Whiteley at 1.5km and Chris Truscott only came past on the first hill at 2km). Felt great on the flat where I could open up but very average on the hills. Still really pleased to have beaten Tucks and Nick Bennett for the first time.
Looking forward to Gold Coast. Have run 8km easy each morning on hols.
Very pleased with run at ANSW X Country Champs. Started way too fast (was running alongside Jeremy Horne and Robin Whiteley at 1.5km and Chris Truscott only came past on the first hill at 2km). Felt great on the flat where I could open up but very average on the hills. Still really pleased to have beaten Tucks and Nick Bennett for the first time.
Looking forward to Gold Coast. Have run 8km easy each morning on hols.
Friday, June 22, 2007
Thursday, June 21, 2007
Back to Hickson Road
Usual Hickson Road reps but taken easily saving myself for Saturday. Huge crowd of 15 today, including Ray, Tucks, Serg, Anthony, Chris G, Mike, Richard P, Peter, Andrew Wilson, Anthony, Phil, Chris E and Simon. A bit frustrating as Serg was in very good form and it would have been good to try to hold on to him. Times went:
3:47; 3:37; 3:46; 3:22; 3:49
That 4th rep time is not a typo. Just blasted it and tried to stay ahead of Serg. Following wind on the return legs flattered those times. Felt very comfortable, although when you're running 3:46 you wonder how you can knock off another 10 seconds.
11km in total.
3:47; 3:37; 3:46; 3:22; 3:49
That 4th rep time is not a typo. Just blasted it and tried to stay ahead of Serg. Following wind on the return legs flattered those times. Felt very comfortable, although when you're running 3:46 you wonder how you can knock off another 10 seconds.
11km in total.
Wednesday, June 20, 2007
Wednesday Marathon Pace stuff
Usual 14km loop around Balls Head with the usual 3 marathon pace sections. Except I ran it with Serg, Durante, Anthony and Luke Austen so the marathon pace stretches were anything but. The 1km harbour foreshore section was run at about 3:05 per km pace. Each section was faster than usual with Serg pushing on so a bit more lactic build up than I'm used to. Still tried not to go crazy and hold it at bay.
Felt pretty good but will hold back tomorrow as 3 good sessions in a row may be a bit much before Nowra. Striders have got a good team for Nowra so I'll have to run well just to get into the top 6.
Average pace for the whole loop was 4:12.
Felt pretty good but will hold back tomorrow as 3 good sessions in a row may be a bit much before Nowra. Striders have got a good team for Nowra so I'll have to run well just to get into the top 6.
Average pace for the whole loop was 4:12.
Tuesday, June 19, 2007
200th Post Pain
3km warm-up + 6km Pain + 4km warmdown.
Crowd today included Ray, Chris G, Tucks, Richard H, Durante, Phil W, Mike, Chris E and Dylan. No Serg and Michael was taking it easy so no crazy session today. I led the long rep all the way (and struggled as a result) in 1:57 - slower than usual but I guess that's the difference in sheltering behind someone. 25:47 all up.
Crowd today included Ray, Chris G, Tucks, Richard H, Durante, Phil W, Mike, Chris E and Dylan. No Serg and Michael was taking it easy so no crazy session today. I led the long rep all the way (and struggled as a result) in 1:57 - slower than usual but I guess that's the difference in sheltering behind someone. 25:47 all up.
Monday, June 18, 2007
Easy Monday
Very easy 14kms around Balls Head with Ray, Mike, Durante, Richard P and Richard's mate (another Mike). 62:27.
Sunday, June 17, 2007
Missing Mini-Mos
Took yesterday off as I felt terrible - party a self induced hangover and partly coming down with a cold. So when I woke up this morning listening to the pouring rain I took the easy option and went back to sleep. Didn't think it would do the confidence any good two weeks out from Gold Coast to run a half baked Mini-Mos 10km.
Eventually headed out for a shortened Sunday run around lunch and ironically felt fantastic. One of those days when running is easy and you feel as though you could keep on going all day. Ran 20km in 1:23:47. Went around North Head and Little Collins beach via Queenscliff both ways and adding a loop around Shelley on the way back. Timed the North Head 2km just to see what pace I was running at and clocked 7:48 over that flat section so much have been averaging just over 4min KMs including the hills.
PS - Jamie, it is a girl. Very excited and nervous.
Eventually headed out for a shortened Sunday run around lunch and ironically felt fantastic. One of those days when running is easy and you feel as though you could keep on going all day. Ran 20km in 1:23:47. Went around North Head and Little Collins beach via Queenscliff both ways and adding a loop around Shelley on the way back. Timed the North Head 2km just to see what pace I was running at and clocked 7:48 over that flat section so much have been averaging just over 4min KMs including the hills.
PS - Jamie, it is a girl. Very excited and nervous.
Friday, June 15, 2007
Easy around home
13km down to North Steyne, around Shelley, up to North Head (not adding Fairfax Track) and back home up Raglan St. Very easy - 56:45. Knee sore up Raglan.
Thursday, June 14, 2007
3km reps
3 x 3km (2.92 to be exact) with a 3 minute rest. Route is G-mapped here....http://www.gmap-pedometer.com/?r=1045394
Times went 9:30; 9:27; 9:19. That third one is almost my 3km PB.
Great crowd today with Serg, Ray, Tucks, Richard's H and P, Andrew Wilson, Anthony, Tim C, Chris E and Christian. Intention was to take them slightly slower than 10km race pace and keep the times consistent without any drop off on the third. But with Serg on form, that was never likely.
First two reps ran with Serg and Tucks all the way, each of us sharing the lead. Tim C joined in on the second. Was feeling really comfortable - the marathon pace sessions make longer intervals feel so much easier. It's very different to Pain where the reps are shorter and quicker. We hit the lamp post at the 1.5km mark at 4:43 on each rep so the pacing was very consistent - always was going to be with Tucks running alongside. The difference in time was made on the hillier second half.
Was determined to keep the final rep consistent so pushed on following the 1.5km marker. Finished with just Serg and I pushing each other to the line. Very chuffed to have picked up the pace on each one.
Feeling much more confident about Gold Coast now. I've felt much stronger over the last 2 days so hopefully some of the kms I've been putting in recently have bedded down.
Times went 9:30; 9:27; 9:19. That third one is almost my 3km PB.
Great crowd today with Serg, Ray, Tucks, Richard's H and P, Andrew Wilson, Anthony, Tim C, Chris E and Christian. Intention was to take them slightly slower than 10km race pace and keep the times consistent without any drop off on the third. But with Serg on form, that was never likely.
First two reps ran with Serg and Tucks all the way, each of us sharing the lead. Tim C joined in on the second. Was feeling really comfortable - the marathon pace sessions make longer intervals feel so much easier. It's very different to Pain where the reps are shorter and quicker. We hit the lamp post at the 1.5km mark at 4:43 on each rep so the pacing was very consistent - always was going to be with Tucks running alongside. The difference in time was made on the hillier second half.
Was determined to keep the final rep consistent so pushed on following the 1.5km marker. Finished with just Serg and I pushing each other to the line. Very chuffed to have picked up the pace on each one.
Feeling much more confident about Gold Coast now. I've felt much stronger over the last 2 days so hopefully some of the kms I've been putting in recently have bedded down.
Wednesday, June 13, 2007
It's a girl!
Actually, don't know yet. Will find out in about 30 minutes.
14km run to work this morning with the usual 3 marathon pace stretches. Felt fresh and lively from the word go - first time I've felt this way since last Thursday. Discovered that my foot injury has been caused by my new trainers - reverted to my old ones today and immediately felt better. So Mizuno Endura are out and Mizuno Waverider are in. Still pain in the back of my knee when pushing it uphill.
Anyway - run itself was great. Lovely conditions. Good fast bits feeling fresh each time although the Military Road section was probably not as fast as previously.
26:50 at Spit Junction and 56:26 all up.
14km run to work this morning with the usual 3 marathon pace stretches. Felt fresh and lively from the word go - first time I've felt this way since last Thursday. Discovered that my foot injury has been caused by my new trainers - reverted to my old ones today and immediately felt better. So Mizuno Endura are out and Mizuno Waverider are in. Still pain in the back of my knee when pushing it uphill.
Anyway - run itself was great. Lovely conditions. Good fast bits feeling fresh each time although the Military Road section was probably not as fast as previously.
26:50 at Spit Junction and 56:26 all up.
Tuesday, June 12, 2007
Fast Pain
Tuesday
3km warm up + 6km Pain + 4km warmdown.
Another strong turn-out for Pain today with Ray fresh from his weekend marathon, Tucks, Serg, Durante, Chris Graham and Anthony. Serg and Durante pushed it from the very start. Came to the long rep and I was up for a quick one but they had 10 yards before I knew it. Drafted in behind Tucks and pushed on after the mosaics to run 1:55. I was still way adrift of Serg and Durante who both ran an amazing 1:49.
Still felt OK for the final reps (Serg was still pushing on and looks to be in great form). Easy warm down with Tucks, Serg and Michael. 25:10 for the whole session - we didn't rest much after each rep.
Monday
Rest. Feeling weary and with a few niggling injuries (right knee and left foot) after 111kms over the past 7 days.
3km warm up + 6km Pain + 4km warmdown.
Another strong turn-out for Pain today with Ray fresh from his weekend marathon, Tucks, Serg, Durante, Chris Graham and Anthony. Serg and Durante pushed it from the very start. Came to the long rep and I was up for a quick one but they had 10 yards before I knew it. Drafted in behind Tucks and pushed on after the mosaics to run 1:55. I was still way adrift of Serg and Durante who both ran an amazing 1:49.
Still felt OK for the final reps (Serg was still pushing on and looks to be in great form). Easy warm down with Tucks, Serg and Michael. 25:10 for the whole session - we didn't rest much after each rep.
Monday
Rest. Feeling weary and with a few niggling injuries (right knee and left foot) after 111kms over the past 7 days.
Sunday, June 10, 2007
Weekend wanderings
Sunday
Willoughby Winder STaR. Horrendous weather, really wondered what I was doing getting up at 5.30am in the dark with torrential rain and wind to match. Part of the course was cut off due to weather damage. Ran with Superflake, Peter Truscott, new fast bloke Tim Rowe and others. About 25kms in 2:02.
Saturday
Very easy 5km wandering about around Manly Vale.
Willoughby Winder STaR. Horrendous weather, really wondered what I was doing getting up at 5.30am in the dark with torrential rain and wind to match. Part of the course was cut off due to weather damage. Ran with Superflake, Peter Truscott, new fast bloke Tim Rowe and others. About 25kms in 2:02.
Saturday
Very easy 5km wandering about around Manly Vale.
Friday, June 08, 2007
Back to reality
14km run into work. Terrible weather - blowing a gale over the harbour bridge such that I could barely stand upright. Had to carry a heavy rucksack with my boots and mufti clothes too. Add that to last night's efforts made for a very sluggish run. 28:50 at Spit Junction and 61:59 all up. Last night's prediction of ten minutes slower was optimistic...
Thursday, June 07, 2007
It's not Hickson Road
Missed reps on Hickson Road due to damn client meetings. Very disappointed as it sounds as though Durante was flying.
Decided to try and make the most of it by doing a tempo run home (14km). Set off at a cracking pace and just tried to maintain it. Chuffed to bits with the time - 26:45 at the Toyota Garage (a PB in itself) and 50:47 all up (a PB by over 4 minutes). Having said that, I've never really gone all out on this route before. I'll probably be about 10 minutes slower reversing the route on the run in tomorrow.
Decided to try and make the most of it by doing a tempo run home (14km). Set off at a cracking pace and just tried to maintain it. Chuffed to bits with the time - 26:45 at the Toyota Garage (a PB in itself) and 50:47 all up (a PB by over 4 minutes). Having said that, I've never really gone all out on this route before. I'll probably be about 10 minutes slower reversing the route on the run in tomorrow.
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