Saturday, July 21, 2007

Around Manly

17km around Manly - Campbell Parade with 2 loops, Manly Beach, Shelly Beach, North Head (excluding Fairfax WT) and straight home. 1:11:22. 3 marathon pace sections - 2 loops of Campbell Parade (4:15), Manly Beach (5:15) and the final 2kms of Striders North Head (3:22 and 3:05). Following wind up on North Head which is why that section was quick. Eased my way into this run, felt a little tired to begin with but improved throughout feeling quite chipper by the end. Had a chat with Dave Robinson up on North Head - he's returning from injury hoping to be fit for the Sydney and Melbourne marathons.

Brings up 100km for the week.

Friday, July 20, 2007

Long recovery

Run to work including a loop around Manly (http://www.gmap-pedometer.com/?r=1153880). Just over 18km in 1:23:12. Very easy run but feeling the effects of the last two days.

Thursday, July 19, 2007

Hickson Road

5 x 1.2km with 2 minute rests. Big crowd again (the group just keeps on growing) with Ray, Serg, Tucks, Durante, Mike, Chris, Anthony, Peter, Darren, new bloke Andy and even Fats before he pulled up injured. Times went:

3:34, 3:26; 3:35; 3:27; 3:44

So a lot quicker than the last time I ran these seriously (which is quite a while back). Ran the first three with Serg and Tucks, just managed to hold on to Tucks for the 4th (Serg had pulled away) but the elastic broke on the final rep when yesterday's session hit the legs. The is the fiest session in a long while that I've really felt knackered after so it'll be interesting to see how quickly I recover. I sometimes wonder whether I run these too fast (it's difficult not to when you get competitive with a big crowd) - the first 4 reps are averaging 3:00 mins per km which is a lot quicker than even my 5km race pace. Having said that, I'm sure I'd have held on for the final rep had I not done the long session last night.

12km all up.

Wednesday, July 18, 2007

Back to work

Not much fun after nearly 4 weeks off. Ran home this evening adding a loop around the city to start with. 3 marathon pace sections - one elongated version of the Hickson Road rep, one across the Harbour Bridge and one along Military Road. 1:16:46 for what I guess was about 17km (Just GMapped it at exactly 18km - http://www.gmap-pedometer.com/?r=1148749 so chuffed with that). Very cool conditions and quite a bit of wind but most of it seemed to be following. Felt very comfortable when not having to run fast.

Monday, July 16, 2007

Fitting it in

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.

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.

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.

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.

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.

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.

Friday, June 22, 2007

Easy

Very easy early morning jog around the Manly 8km route. 33:21.

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.

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.

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.

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.

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.

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.

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.

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.

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.

Wednesday, June 06, 2007

Back to Balls

Balls Head 14km with the usual 2 marathon pace stretches. Pushed the first one a little too hard so struggled on the short stretch along the Luna Park foreshore. Recovered for the stretch over the harbour bridge. 53:55 for the section I time.

Bumped into Tucks on the Harbour Bridge on the way out - good to seem him back in training again.

Tuesday, June 05, 2007

Return to Pain

1km warm up + 6km Pain + 4km warmdown.

The first group in Pain just gets stronger and stronger. David Clark and I were bemoaning this at the top of the hill after the penultimate rep. Great crowd today - Ray, Richard H, Durante, David Clark, Steve Thurston, Mike, Tucks (back from injury), Phil Woods, Anthony Murrell etc. I led the group around in 25:27 - so pretty quick. That didn't stop Durante running 1:52 on the long rep, followed by David in 1:55 and me in 1:57. Tried to push on between the mosaics but still had yesterday's long runs in my legs. Pushed ahead on the two reps at the top of the hill but over the final two reps I'm finishing half way down the field.

Warmdown of 4km with Durante due to not having sufficient time to do a proper warm up. If he doesn't run under 2:50 at Gold Coast I'll eat my hat.

Monday, June 04, 2007

Substitute Sunday

Results showed I ran 13:04 at the State Relays. About 15 seconds down on what I hoped for (Chadi E ran 12:48 and Adam Laughlin 12:52. Ray ran 13:04 too and then backed up with a 13:11) but probably what I expected given how I felt on the day.

AM - 14km run to work. Back very sore for the first 7km - affecting the breathing so that I could only take shallow breaths. Otherwise very easy. 28:14 at Spit Junction and 59:39 all up.

Lunchtime - easy 14km run around Balls Head with Mike, Richard P, Ray and Tim Lindop. 59:48. Popped two Voltaren beforehand and the back felt much easier.

Saturday, June 02, 2007

State X-Country Relays

Ran 4th leg for the A team with Glenn, Ray and Ewen. Really like the atmosphere at these ANSW events (I went on about it in detail posting following Novice) and particularly where it's a relay. But from a competitive point of view, running 4th leg is like running a 4km time trial. Felt as though I pushed it as hard as I could but with no-one to chase and no-one chasing, it's tough. You see that from the times in interval training when you have a good bunch to run with.

No individual results yet but we came 6th - maybe 5th Open team as one of the teams in front looked as though it was an under-20 team. I had a really sore back all the way around - particularly trying to accelerate after the tight corners. It was caused trying to shift my old TV down 2 flights of stairs last night. Will be interesting to see how the individual times compare as most of the people who ran Novice were there.

Friday, June 01, 2007

Easy Friday

14km easy run to work. Lovely cool conditions. 27:30 at Spit Junction and 58:35 all up. Knee still a bit sore on the uphills.

BTW, if Tim Ashby is reading this, it's tomorrow or never for the Striders 10km win. With the State Relays in the afternoon and Tucks and Uncle Dave out injured, it's all yours. No pressure.

Thursday, May 31, 2007

Mona Fartlek

The Thursday crowd goes from strength to strength. Today was Serg, Ray, Tim, Richard P, Darren Q, David Clark, Chris and myself. Met at Opera House gates and ran 90 (90), 90 (90), 60 (60), 60 (60), turnaround, 60 (60), 60 (60), 30 (30), 30 (30), 30 (30), 30 (30), 30 (30), 30 (30).

Unbracketed times are ran hard and bracketed times are a float, the idea being to keep them sub-4min per km. Intention is to get back to the start by the end of the session. The idea of shortening the rep times (and rests) is that the pace is maintained throughout.

Serg g-mapped the route here: http://www.gmap-pedometer.com/?r=1003537

Took it out with Ray and Serg but with Serg pushing on it was just me and him by the turnaround with Ray about 50m back (he was taking it easy for Sat afternoon). Picked up David Clark on the way back and the three of us pushed it all the way. Finished about 150m beyond the start so we must have quickened the pace quite a bit.

The route suggests 5.85km for the 20 mins - average of 3:24 per km including the floats. I reckon the floats were no quicker than 3:40 pace so we must have been averaging under 3:10 pace for the hard intervals. Enjoyed this one. It hurts when you're doing it but you can recover quite quickly afterwards.

2km warm up and 4km warm down for 12km all up.

That's three good sessions in three days so I lifted the confidence a bit.

Wednesday, May 30, 2007

Balls Head Revisited

14km around Balls Head with three marathon pace stretches - from the Commodore to Balls Head, along the Luna Park Foreshore and over the Harbour Bridge. Really enjoy this session - the fast patches are never too painful (and I don't time them) as I just try to get as close as possible to lactic build up then try to run relaxed to keep it at bay. Felt fresh for the start of each one although the stretch over the Harbour Bridge is more an acceleration all the way due to the hill to start.

Felt great today - only ill effect from yesterday's session is a pain behind my right knee, more noticeable when trying to run uphill. Hoping it's just a minor strain. Still got sore ribs following my fall from the Razor 10 days ago though.

54:15 for the section I time.

Tuesday, May 29, 2007

Serious Pain

4km warm up + 6km Pain + 1km warmdown = 11km.

Prepared myself for a tough session today (despite a broken night's sleep rushing to the hospital at midnight) after last week's slow affair. A few of the usual crowd were missing but with Durante, Dave Clarke and the fast improving Mike and Anthony there, there was plenty of competition about. I tried to push all of the early reps in order to take the sting out of Durante's tail on the long rep. Didn't quite work. He and Dave set off like a couple of hares on the long rep while I just concentrated on not letting the gap exceed 5 yards. Sensed Dave was weakening after the first mosaic and was slowly catching Durante after the second mosaic but failed by a yard to get him. Still recorded easily my fastest time (1:53) for the 709m. It's probably not too far off my 800m PB.

Just about held it together for the two grass reps along the top but was weak on the penultimate hill. Mike finished very strongly and Anthony too was looking good. 25:55 all up so a very good session.

I'm predicting Mike will run sub 35:30 at Lane Cove on Saturday morning and Michael will go sub-35, weather permitting.

Monday, May 28, 2007

Needed the rest

Took Saturday and Sunday off - partly because of being away at the Gold Coast but mostly because I was knackered after a tough week following last Sunday's SMH. Today was the usual Monday lunchtime run with Ray, Mike and Richard P - Balls Head was closed for a police investigation so headed around Berry Island instead. That made it about 17km in 1:18:14.

Friday, May 25, 2007

How did Uncle Dave do it?

Up on the Gold Coast for the Partners Retreat. Had some time to kill this morning so ran 28km. Set off from the Sheraton Mirage and ran all the way down the beach to Burleigh Heads (about 14km I guess in 63 minutes), had a drink and ran back. Got bored of running on the beach somewhere south of Northcliffe so joined the road and ran back on the pathway next to the beach. 2:05:30 in total. Extremely tired at the end, mainly through dehydration. I've drunk gallons this afternoon.

Some observations:

(a) Longest distance I've ever run in a straight line. How many people out there can beat 14km without turning a corner?
(b) Running in a straight line is very boring.
(c) It's very hard not to speed up when running in a straight line on a dead flat surface.
(d) Kept on thinking about Dave running 50km on the track. How on earth did he do it without going insane?
(e) There are lots of overweight, tanned blokes on the Gold Coast.
(f) There are not nearly so many attractive females as Queenslanders would have you believe.

Thursday, May 24, 2007

Hill reps

Hill reps in the Botanical Gardens with Ray, Durante, Anthony, Chris from HSBC, Darren Q, his mate Simon, and Pete W. 3 x 5 x 180m hill with a jog back down and a 1km jog in between each set. Still struggling with the fatigue. Durante ran off the front of each of the reps. Started to feel comparatively stronger against the rest of the group in the final set where fatigue was really setting in.

Still unsure of the benefits of this session. It certainly gets the lungs burning and the legs feel very tired by the end but not sure it does much for a 10km runner.

Jog before and long warm-down for about 12km all up.

Wednesday, May 23, 2007

Attacking the soreness

Easy 8km run pushing on every now and then either side of an Easy Tiger massage. Which was bloody painful. About 35mins.

Tuesday, May 22, 2007

Sore Pain

4km warm up + 6km Pain + 1km warm down = 11km.

Took Pain easy today, suffering from a stiff back after my Razor stack and sore calves. Well, real reason I took it easy was that I was knackered. The faintest whiff of a hill and the legs just failed. Not a huge crowd, but with Durante, Ray and Mike there to push things along it wasn't slow. Struggled on the long rep after starting quickly, with Durante pulling ahead, Ray easing past and Mike and Anthony pipping me to the post. Amazed to still run 1:59 though when I thought it was more like a 2:05.

At least it's done. 26:50 all up.

Monday, May 21, 2007

Stiff and sore

Very easy 14km recovery run around Balls Head with Mike and Ray. Spent all the time chatting about yesterday's race. 60:11.

Sunday, May 20, 2007

SMH Half

This race is fast becoming one of my favourites. All the usual suspects try to turn out, most will be aiming for a good time by tapering which makes the atmosphere before and after fantastic. Great support out on the course today - really appreciated the shouts by Brightshoes, Fats and Serg as well as the "go Strider" shouts from runners heading in the opposite direction. It's also great to line up with top runners - a number of Australian representatives like Martin Dent, Brett Cartright and Scott Westcott. I remember Dad always saying that was what he loved about running - the fact that it's one of the only sports where the average club runner can line up with the elites of the sport.

Had a chat with Tim Ashby, Ray, Richard P and Flake before the start - Flake looking nervous. Plan was to take the first lap quite quickly but try to stay relaxed and then just hold on. Had the usual made scramble at the start - passed Easy Tiger at about 1km just after hearing a huge shout of "Go the Tiger"!" Tim made his usual quick start and had about 20 yards on me even by 2km. I settled into running the first lap with a tall chap I think called Gerard - that seemed to be what people from the side were calling him. Asked Gerard the time at 5km and he said 17:20. Still felt fine so just tried to settle into a relaxed stride. Didn't take on any water at 5km - planned just to take small sips at 10km and 15km after last year's stitch. Passed Charlie Low at this stage - obviously out of sorts and I assume he dropped out shortly after.

Picked up a few places on drag back up to St Mary's and got the first chance to work out my position on the switch back outside the cathedral. I was about 25 seconds behind Tim at this stage and I guess about 30 seconds in front of Ray and Guy Doulman. I was still running with Gerard(?) and slowly reeling in a couple of St George runners. We'd formed a bunch by Pitt Street (good of Serg to still give me a shout despite running with the St George runners!) - definitely easier to be running in a group. Argyle St wasn't as bad as I had thought and felt strong doubling back along Kent. Reached 10k in 35:25 and started to push along Hickson Road - pavlov's dog reaction to the Thursday reps. Felt great running in the crowd of 4 until Hunter St for the second time. Really struggled up there - Gerard(?) and the first St George runner pulling ahead while I clung on to the second. They both started powering on from the top of the hill while I ran with the other St George bloke.

I was starting to really feel it by this stage - tried to see how far back Ray was at the 15km corner but couldn't see him. Just tried to concentrate on holding the form until St Mary's where I could see without having to look behind me. I'd given up worrying about times by this stage and was just concentrating on not letting Ray or anyone else catch up. Reached the St Mary's switchback for the second time and was still about 25 seconds behind Tim - but Ray was much closer. Really put some effort in from here knowing there was only one more hill. Felt fine going down Hunter (who doesn't) and along Pitt but struggled around the corner onto George St. Heard Fats giving a shout on the corner of Argyle and immediately tried to listen for him shouting for Ray to gauge how much time I had.

Turned the corner onto Kent and immediately the spirits lifted. I knew I had enough to finish strongly from here. Passed the 20km in 71:20. 3:40 needed for the final 1.1km. Wasn't sure I had enough speed for that but just pretended it was another Hickson Rd rep. Sounds of the crowd on turning the corner lifted me again so just sprinted for home. Crossed in 74:44. Even managed to punch the air. Absolutely stoked with the time.

Ray came over in 75:12. Great PBs by Springer and 26miles. Flake looked disappointed with his 86 and has faster times in him. Tim Ashby finished 22 seconds in front, Tim Cradock is on the comeback with a high 77. Durante must have been very close with a 77:5x - he'll be sub-34 for 10km on that. Richard P struggled in the second half for a 79. Guy must have struggled in the second half as he dropped of the pace.

Great to catch up with everyone afterwards. A brilliant day for running.

Saturday, May 19, 2007

More taper

Very easy reverse Manly 8km route. 33:05. Still trying to fight off the onset of a cold. Very lethargic today - either nervous and saving something for tomorrow or a sign the bug is about to get me.

Friday, May 18, 2007

Tapering

Friday

12km amble around Manly. 51:37. Took the day off work after a couple of late nights and deals closing. Felt fantastic after yesterday's day off. Spent most of the run thinking about Sunday's race and how to run it.

Thursday

Rest. Evening spent in the bar with the Thursday running crowd. Have vague recollections of some bet with Kanser about Striders race at North Head in September.

Wednesday, May 16, 2007

Squeezing it in

8km Manly route run early in the morning. Too busy at work and heading up to Brisbane this afternoon so had to run at 6.30am. Made it a quick one (30:00 exactly) with a very fast patch for the mile from Manly SLSC to Queenscliff SLSC (5:13). Slowed down after that.

Tuesday, May 15, 2007

Popular Pain

3km warm up + 6km Pain + 2 km warm down for 11km all up.

Really good crowd out today with Ray, Serg, Tim, Mike, Tucks, Phil Woods and Anthony. I was leading the first group so the reps were hard but the recoveries very easy. 1:56 for the long rep battling with Serg all the way around and 25:55 all up. Serg was strong all the way around. Ray took it easy, no doubt saving himself for the weekend. Good to see Tim back in the mix.

Monday, May 14, 2007

Fog on the Line

Intention was to run to work this morning. Woke up feeling knackered, so quickly changed plans for a lunchtime run. Started walking to work and realised how misty it was - a quick call to 131 500 confirmed suspicions that all ferry services were cancelled due to fog. Checked out the bus queues and they were a mile long. If ever there was an appropriate day to run in, it was today. Walked back home, got changed, ran to work. One of the crappiest runs of all time. Still very fatigued in the legs following last Thursday's session. Reached Spit Junction in a very plodding 28 mins and tried to up the pace to save myself further embarrasment. Reached work in 58:45. Not easy enough to be a recovery run but not quick enough to do any benefit.
At least it's done.

Sunday, May 13, 2007

Sunday amble

Sunday

Very easy 18/19 km over lunchtime in about 80:30. North Steyne, North Head (stone arch turn off in 47:00) Fairlight Pool (63 mins) but cutting off Tania Park and turning back after going around Crescent St just off North Harbour Reserve. Kept it short not wanting to overstretch this week in the lead up to the SMH Half. Felt easy the whole way but still a bit of fatigue in the legs after the past 2 weeks' efforts.

Saturday

Rest.

Friday, May 11, 2007

Recovery run

Very easy 14km recovery run home from work. Legs pretty tired and sore after yesterday's massage and interval session.

32:30 at Toyota Garage and 61:15 all up.

Thursday, May 10, 2007

Back to Hickson Road

Just for old times' sake. Thought it appropriate in having to run it 3 times next week for the SMH Half. 5 x 1.2km with 2 minute recoveries. Times went:

3:36; 3:32; 3:37; 3:33; 3:37

Easily the best session I've done on this route. Good crowd with Ray, Serg, Durante, Mike and Anthony (Serg's mate from work). Ran them all with Serg and would pull ahead only in the final 100m. On the final rep I felt gone (was about 15m down on Serg and Durante at the final speed hump) but put in a final burst to keep the times consistent.

Had a massage before which made the legs feel like jelly on the first rep. Warm up and down made for about 12km all up.

Wednesday, May 09, 2007

More of the same

14km run home from work with some marathon pace stretches over the bridge, along Military Road and along Sydney Road. Faster pace not as quick as yesterday but the jogging in-between must have been.

28:58 at Toyota Garage and 55:50 all up.

Tuesday, May 08, 2007

No Pain

14km run into work with the usual 3 marathon pace sessions. Tough up Parriwi Road (Spit Junction in 26:12?) meaning the second and third stretches were more of a struggle. Just tried to concentrate on relaxing and avoiding the lactic but easier said than done.

56:15 all up.

Monday, May 07, 2007

A bit clammy

Monday

Very easy 14km around Balls Head reserve loop with Richard P, Kanser, Ray, Mike and Kanser's mate. Struggled on the hills with a bit of the illness still in the legs but pleased to be up and running again.

Sunday

Rest. In bed. Succumbed to gastro bug the rest of the family had. Disappointed as it was a beautiful day and I was keen to back up with a long one after Saturday's race. Felt terrible though. On days like this I wonder how those people who don't miss a day's training in 30 years or whatever manage it.

Saturday, May 05, 2007

Striders 10km North Head

2nd in 33:26.

Absolutely stoked with the run. 25 second PB. Only downside was missing out on a win by 3 seconds.

None of the top runners were there with the NSW 10km road champs on this afternoon and Dave Criniti out with an injury. Still, there was a large crowd of people I'm normally competitive with - Andrew Tuckey, Tim Ashby, Richard High, Ray, Guy Doulman etc. Set off pretty conservatively - Ray took the lead but it felt very comfortable. This was confirmed when he shouted at the time at the first km marker as 3:24. We immediately speeded up - Guy taking the lead. By 2km (6:42) I was in a group with Ray, Andrew and Tim just sitting behind them. The plan was to try and relax over the first big lap and really push the first half of the second lap. 3km went by in 10:02. I wasn't worried about Ray pushing on as I knew he was dropping out at 5km - just wanted to keep within striking distance of Andrew and Tim. Sure enough, Ray pushed on between 4 and 5km taking Andrew with him (we reached 5km in 16:45) . However, by the start/finish turn Tim and I had caught Andrew again. He immediately seemed to push on again up the slight rise heading away from the start line and I could feel Tim dropping off the pace. However, from the roundabout Andrew was just pulling ahead and despite the pre-race plan I couldn't stick with him.

Tim had caught me by the car park loop and together we started to make slow in-roads on Andrew. I hit 8km and tried to push on again but the dragging hill really hurt. At 9km, Tim came past very quickly (he said afterwards it was to try and break me and that I was looking spent!) but called out the time as he did (30:23). I realised I needed a 3:28 final km for the PB so just gave it everything I had. Caught Tim just past the roundabout (almost identical position to that when I overtook him at the last race at North Head in September '06) and started really sprinting. Felt I might have gone too early as there always seems to be one extra speed bump on the run in. At one point I thought I might even catch Andrew but he was too far ahead and held on for a 3 second win.

Perfect conditions today - clear skies, cool and not a breath of wind. Lots had great runs. Richard is getting back to fitness knocking another 40 seconds off last month's time to run 34:40. Durante knocked 2 minutes off his Homebush time to run 35:30. He'll be winning these races soon. Ray must have gone through 5km in under 16:40.

[Just looked back over Blog and compared last September's race at North Head when I ran 33:51. Apparently went through 3km in 9:50 and 5km in 16:36 that day which suggests much more sensible pacing today! Can put that down to Andrew - Mr Even Pace.]

Friday, May 04, 2007

Looking after a sick family

14km easy run to work. Lovely morning. 28:10 at Spit Junction and 59:41 all up.

Thursday, May 03, 2007

Could do with some sleep

Very easy run home. 14km. 31:45 at Toyota Garage and 60:23 all up. Just switched off. Well, actually I was planning tactics for Saturday's race. Not sure why. Whenever I do race I just tend to feel terrible and try to fight the mental demons ("I can't keep this up.....I'm going to stop soon") all the way.

Tuesday, May 01, 2007

Good Pain

3.5km warm up, 6km Pain plus 1km warm down. 10km all up.

Big crowd today, including Richard H, Durante, Ray, Chris G, Serg and Andrew Tuckey. They all really pushed the reps hard - but probably with slightly more rest in between - the way it should be. Not bad all up time of 25:50 though. Fast over the 709m rep (1:56) chasing Durante who ran 1:54.

Andrew's running North Head which will make it interesting, particularly after his win in the Bathurst Half at the weekend.

That ends a big week - over 100km including two speed sessions and one race.

Monday, April 30, 2007

Easy Monday

Easy 14km around Balls Head with Kanser, Richard P, Ray and Mike Conway(?) who might be joining our Thursday group soon.

Sunday, April 29, 2007

Long tired Sunday




28km over Spit Junction, North Head long route. Just churned the legs over after yesterday's race and a couple of bottles of decent red last night. Felt fine until the last 30 minutes when I really struggled. 2:06:22. Took a split over the North Head final 2km just to see what pace I take these long runs and clocked 8:35. That's on flattish road so the average pace will be slower.




Feeling knackered now. I'm off for a lie-down.




Here are a couple of photo's taken by Vat from yesterday's race. The first is in the glory moments at about 4km and the second in the home straight....








Saturday, April 28, 2007

NSW Novice 10km

Fantastic event. Forgotten how much I enjoy cross-country - must be 14 years since I've done one. Especially nice fast one's with no hills.

5th in 33:21.

Ran a big loop (3km) warm up with Serg and Chris Truscott (meeting for the first time) then caught up with Superflake who had to be persuaded that we actually ran two big loops during the race and not one.

Set off with Ray and Keith and immediately found oursleves in a large group of 8 at the front. This continued for the whole of the first lap - I'd occasionally hit the front (was thinking Beaky would be proud!) but was surprised to be there given the quality of the runners I knew were there. This continued all the way through the first lap - Ray then hit the front at the start of the second and I dropped to about 6th. I realised at that stage that a few in that front group were pretty serious given they were just hovering behind whatever change of pace the leader decided to make whereas I was struggling as soon as the pace changed. Notwithstanding that, I managed to get in front and try to push the pace halfway through the second big lap. However, at the bridge on the second lap the front group of 5 plus Keith (hanging off the back) started to break away. I managed to keep in touch with Keith but the first 5 appeared gone. I was hurting at this stage - only really pushing on because I didn't want Keith to build up a gap. Towards the end of the first small loop Keith and I started to close on Adam Laughlin-Bowlby who had dropped off the leaders. Overtook him at the start of the the final small loop and from then on was trying just to hang on to 5th. Put in a big effort over the final KM as I could hear either Adam or Keith catching.

Loved the atmosphere - reminded me of North Eastern Cross Country league races as a teenager. Pleased with the result too. Keith finished 7th in 33:28 and Ray 8th in 33:43. Great to have Kirst and the kids there too - you can't underestimate the lift you get from your 4 and 5 year old kids telling you you're doing great.

Friday, April 27, 2007

It's busier at 6.15am

Easy 14km jog to work early in the morning. 28:40 at Spit Junction, 61:30 all up after meeting a Strider, Steve Urwin, in Neutral Bay and running the rest of the way with him. Turns out Allens is his biggest client so we had quite a bit to talk about.

Thursday, April 26, 2007

Thursday Hills

Hills in the Domain. 3 x 5 x 185m hill. Jog downhill between each one and 1km jog between each set. About 33-34 seconds each.

Good crowd with Ray, Richard High, Bill, Serge and Durante showing up. Richard is getting stronger really pushing the final set. Intended to take it easy with Novice 10km at the weekend but as usual that was thrown out of the window with some competition about.

2km warm up and down for about 11km all up.

Wednesday, April 25, 2007

Anzac Day

Wednesday

12km in the late afternoon. North Head via North Steyne cutting out Shelley Beach and Fairfax track and back the same way. About 47 minutes. Brisk run with two fast patches - the final 2km of the Striders North Head route (6:32 - 3:22 for first km up the hill and 3:10 for the second) and the second from Manly SLC to North Steyne. Felt great. No doubt due to the number of days off recently.

Tuesday

Rest. Too busy at work with a last minute meeting over lunch.

Monday, April 23, 2007

Pounding the Western Plains

Monday
10km along the cycle paths of Dubbo with a couple of marathon pace stretches.

Sunday
Rest.

Saturday
Brisk 9km along the cycle paths of Dubbo.

Friday
4km running part of the way home.

Thursday, April 19, 2007

Thursday variations

Met up earlier than usual with Richard P, Kanser, Durante, Chris and one of Durante's workmates for a 2 x 3km lactic threshold session around Mrs Macquaries Point. First rep was 2.85km (on the Garmin) and second 2.92km starting and finishing at the gates. 2 minute interval between the two (although it was closer to 3 mins).

Ran the first with Durante in 9:30. Second by myself chasing Chris in 9:37. Pleased that second was faster taking into account the extra distance. Felt pretty comfortable the whole way - bit of lactic at the end of the second rep trying to bring it home quickly.

1km warm up and down for 8km all up. Rushed back for a client lunch. I'll try to fit in a jog this evening to make up the kms.

Wednesday, April 18, 2007

Into work

14km run into work. Marathon pace stretches up Parriwi Road (always a killer), along Military Road (managed to reach Neutral Bay this time) and across the Harbour Bridge. Probably not taken as quickly as last time as I felt pretty solid throughout. Beautiful Sydney morning - crystal clear, cool and no wind.

27:25 at Spit Junction and 56:53 all up.

Tuesday, April 17, 2007

Pain

The usual 3.5km jog, 6km Pain then 1km warmdown for 10km all up.

I led Pain today as Scott had gone AWOL which I think was a relief for everyone. Still, he's obviously got me used to taking it out quick as we still recorded 25:37 all up so not slow. Just over 2min (I think) on the long rep - didn't get an individual split as I was timing the whole thing. Ran the long rep by myself.

Not the usual crowd but Serge and Andrew Tuckey (new Strider who ran 33:3x at Lane Cove in Feb) were there. Had a good chat with them after. Andrew's running at North Head and is keen on Novice too.

Monday, April 16, 2007

Balls Head Loop

15km around Balls Head. Longer start and finish than normal due to meeting up with Richard P, Kanser and Kanser's mate, Anthony. Nice easy run chatting all the way. 1:08:22.

Sunday, April 15, 2007

Long Long Sunday

Added some today after missing yesterday's run. Basically ran the normal long Sunday run in reverse but instead of turning off at Tania Park, continued all the way to Spit Bridge then back home. About 28-29km in 2:06:10. Beautiful day for running, cool (about 20C), fresh and not a breath of wind. Took it very easily (and really enjoyable as a result) but still pretty tired over the last 30 minutes.

Friday, April 13, 2007

4min PB!

13km Balls Head Reserve loop as a tempo run. Attacked it right from the start, putting particular effort into the hills. 23:10 at Balls Head and 49:35 all up - 4 minutes faster than I've done it before although I've previously never really pushed all the way through. Pleased in that I wasn't afraid of the distance - just ran hard expecting to ease up if it got too difficult.

14km including 1km jog to and from start/finish

Thursday, April 12, 2007

Back to Hickson Road

The usual 5x1.2km reps with 2 minute rests although the rests were quite generous.

Just the select crowd of Ray, Kanser, Richard Palmer and myself today. Times went:

3:42, 3:42, 3:37, 3:40, 3:41

Pretty consistent but I was struggling after a heavy night on the beers with Steve last night. Wasn't spent after the session but felt lethargic from the second rep onwards. No-one to chase in the first two reps which is why they were slower.

I think we've agreed to look into longer reps for future sessions.

Jog there and back the long way for 11km all up.

Wednesday, April 11, 2007

Mixing it up

13km Balls Head Reserve loop at lunchtime in glorious weather. Took it very easy but with two "marathon pace" stretches - one from the top of the hill past The Commodore until the bubbler at Balls Head (6:34), the other on the waterside stretch past Luna Park (3:10).

Tuesday, April 10, 2007

Pain

3km jog plus Pain plus 1km warmdown. 10km all up. Pain in 24:45. Long rep in 2:00.

Felt pretty tired after yesterday's long run. Still pushed the reps with no-one in support over the long one. Tough going for a 2:00 split. Ran the fatigue out by the end (strange the body's ability to do this). Good to catch up with Richard, Ray, Chris and Serge who (once again) is on the injury comeback trail.

Monday, April 09, 2007

Snakes while I Train

Long Manly route: 23km in 1:37:44. 46:45 at the Stone Arch and 1:02:30 at Fairlight Pool. Very heavy legged in the second half. Met the usual Manly crowd whilst out - Dave Robinson at North Head looking good and the chap who always runs intervals near Shelley Beach.

Highlight of the run was a near brush with a snake on the path to Shelley Beach (strange given all the bush I run through on this course). Saw this dog sniffing something strange on the path and I ran between it and the snake - must have missed it by about a foot. It was rearing up and curling it's body - obviously in a defensive pose for the dog. Certainly raised my pulse for a while.

Sunday, April 08, 2007

Easter Sunday

Very easy 8km Manly Route late afternoon. 32:29.

Saturday, April 07, 2007

Striders 10km Domain

5th in 34:11.

Very cool and wet with a blustery southerly wind. Very narrow start for a Striders race so a mad dash in the first 100m before hitting the first dragging hill up to the State Library. Set off in a group with Tim Ashby and some tall chap who was proving very useful into the wind. Tim pushed on at between 1-2km and once again I failed to go with him, sitting back more conservatively. On the second lap I heard the familiar voice of someone chatting and then heard Sparkie shout some words of encouragement which confirmed that Ray was with our group. He came past on a storming run - for a while I thought he'd be stopping at the 5km mark but he just kept on piling on the pressure. At the end of the second lap I realised from the clock that a sub-34 was going to be a push so just concentrated on trying to reel Ray in. He was still looking strong at 8km but then slowly started coming back towards me. Caught him at 9km and finished quite strongly.

I've got a real problem with 10km races at the moment. Don't seem to have the confidence to attack them all the way through. Felt tired during the race but not knackered at the end - I obviously had the fitness to up the tempo (in catching Ray) when I had something to chase but without that incentive I think I'm just too lazy. Felt as though I gave last Saturday's 5km time trial a far more honest effort when I had a simple plan of just sticking to Uncle Dave for as long as possible. Not sure how to address this.

2km warm up and down for 14km all up.

Thursday, April 05, 2007

Hill Reps

Hill Reps with Ray and Peter. We've decided to start alternating Hickson Road reps with hill reps for a bit of variety. 15 x 200m up the grassy hill in the Domain. Steep first section then flatter second sectyion which I'd try to stride out on. Did 10, then a rest, then another 5. Ray did 18, Pete 13. About 35 seconds each. Didn't go flat out as I was trying to keep something in reserve for Satrurday morning. Also still had a bit of red wine in the legs from last night.

Jog there and jog around Domain afterwards for 10km all up.

Wednesday, April 04, 2007

Early bird

Heading down to Melbourne to talk today so the only way to fit the run in was to get out early.Set off at 6:15am expecting a slow slog but felt surprisingly sprightly. Mixed it up with a few fast sections - particularly along Manly beach. Had a huge stitch at the end of that section (reminiscent of the final km of last years SMH Half) so jogged back home from Queenscliff. 8km in 30:54.

Tuesday, April 03, 2007

No Pain, so punishment

Talking at lunch so 14km run to work today. Decided to make it into a proper session by incorporating 3 "marathon pace" sections, one up Parriwi Road, one along Military Road and one across the Bridge. Was pretty tired on the run but forced myself to do it.

Tough run as a result.

26:27 at Spit after running up Parriwi about a minute quicker than normal, cut short the Military Road section at the bathroom and tap shop just past Fanuli as I was flogging a dead horse by then, but picked up well across the bridge.

55:40 all up (which is close to the PB for the course). Very tired at end.

Monday, April 02, 2007

Tough Day

Bed at 3am Sunday night after working all day on a signing, up at 6am to feed Charlie before catching a flight to Brisbane, talk at lunch, flight back, work until 8pm then decided to run home before stopping at Spit Junction pretty exhausted. 30:48 for 8km.

Sunday, April 01, 2007

Manly Sunday




23km long Sunday run route. Lovely conditions, sunny but cool with a little bit of wind. Enjoyable run without pushing it. 45:40 at Stone Arch, 61 minutes at Fairlight Pool and 1:34:36 all up (albeit legging it from the Condamine crossroads back home in 4:01 in order to get under 1:36!).




For any family reading, here are a couple of photos taken on a nice walk yesterday afternoon...




Saturday, March 31, 2007

CoolRunning 5km Challenge

Not the best of preparations for this. Eventually set off in the car with Dad at 6.40pm and realised that if I wanted to jog 3km to start with I'd need to put the foot down. Got to the Harbour Bridge and for some reason ended up in the tunnel lane and realised on exit that I was on the wrong side of the city. Frantically tried to find the entry to the cross city tunnel, only to end up on it heading the wrong way! Eventually found somewhere to do an illegal "U"ey and turned up in Five Dock with about 5 minutes to go. Found somewhere to jump out the car and give Dad the keys and started jogging (running) to the start line. Passed runners who were getting faster and faster going the other way (including Kanser and Flake) and eventually turned up at the start line with 30 seconds to spare.

Heart rate was racing by this stage - not the warm up I intended but it seemed to work. Set off with Uncle Dave and Ray and just tucked in behind Dave for the first 3km. Felt great at this stage - even pushing the pace at one point. The 3km split was 9:28. However, from the sharp turn beside the motorway he started just to drift away as the lactic started to build up. Really struggled at this stage, crept passed Richard and the chap he set off with and then Superflake just under the bridge. Felt a little better in the last 0.5km and was really pleased with a 16:06. 12 second PB. There was quite a bit of headwind on the way around but the conditions were otherwise great - about 17c.

Uncle Dave must have run around 15:50. Richard ran around 17:30, Ray must have been just over 16:30 as Richard said he held him off. Good to see Flake set a PB - his sub3 at Canberra is a cert. Also good to see Kanser getting back into things again.

Friday, March 30, 2007

Easing up (without any choice)

Very easy 8km around the city - through Hyde Park, past 3 Wise Monkeys and through Darling Harbour and Hickson Road. 32:25. Lovely run in the evening, not pushing it and shaking off all the worries of work before dinner with Dad and Kirst.

Wednesday, March 28, 2007

24 little hours..

Wednesday

What a difference a rest day makes. 14km run to work. Felt sore around both achilles to start with but gradually eased my way into the run. And then it was fantastic. Beautiful day - a little warmer than the weekend but crystal clear. Just bounded along without any effort, thinking about the time trial on Saturday and how attractive Parriwi Road is. 27:40 at Spit Junction then 57:28 all up. Pushed it a bit over the harbour bridge as usual.

Was thinking after the run how it's incredible that you can know so accurately the speed that you are travelling at. When I was at Spit Junction, I was thinking that if I maintained the same pace I'd probably reach work in around 57:20. To be only 8 seconds out over 14km is pretty amazing. You'd never be able to predict that sort of accuracy if you were driving to work....

Tuesday

Rest. Too busy at work. Schmoozing people at lunchtime whilst looking longingly out of the windows at everyone running Pain....

Monday, March 26, 2007

Fitting it in

14km run to work. Extremely tired after yesterday's run - it was a real slog the whole way. 29 minutes at Spit Junction and 61:03 all up (first time over the hour). Felt marginally better over the Harbour Bridge but this is all comparative.

Sunday, March 25, 2007

Long Sunday

Long Sunday route - 23km. Amazing what a difference the cooler temperatures makes. Headed out at around 2pm when the temperature was about 18c. Felt pretty lively right from the start and was pushing it without thinking about it. Reached the Stone Arch in 44:55, Fairlight Pool in exactly an hour and all up in 1:33:28 for a new course PB. Didn't really let up once I'd seen my time at the Stone Arch.

G-Mapped the route - it reckons only 21.7km but I think you must lose quite a bit on a run that length due to G-Map not taking into account variation in distances due to elevation. That's what I'm trying to persuade myself at least.

http://www.gmap-pedometer.com/?r=799907

Saturday, March 24, 2007

Enjoying it again...

Headed out at around 4pm in between dropping off and picking Bec up from a party. Still just under 30c, but with low humidity not half as bad as it could have been. Didn't want to push myself so ran a new course - basically the 8km Manly route in reverse but adding the loop via the Campbell Parade playpark.

Still quite quick, but never a struggle and felt very easy at the end. About 10km I reckon in 39:38. Will use this course again as it's really nice.

Here's a G-Map Pedometer for the route. Not very accurate in the first half cutting a few corners but I zoomed in for the second half to plot more accurately. Reckon it's about 9.8km.

http://www.gmap-pedometer.com/?r=797368.

Friday, March 23, 2007

Back in the fold

Rested Wednesday and Thursday due to too much work and too little sleep.

Ran into work this morning. Still suffering from fatigue but a beautiful morning for running, not too warm, fresh and no breeze. 28 minutes at Spit and 58:28 all up. Had a much shortened stride than normal because of the tiredness. Feel great for having forced myself to do it now though. And now to work....

Tuesday, March 20, 2007

Pain

3km warm up jog + 6km Pain + 1km warm down. 10km all up.

Pushed Pain hard today. 24:11 all up but a 1:56 on the 709m rep chasing down a new bloke called Steve Thurston (you'll no doubt be pleased to hear I caught him). Struggled over the last 2 reps. Durante, Ray and David Clark all showed up, Durante and Ray running well but Dave struggling.

Monday, March 19, 2007

Was going to rest, but then...

12km lunchtime run with Beaky. Very steady recovery run in about 52:30. Talking pace all the way. Woke up very tired after a disrupted night's sleep and a heavy weekend and so passed on the run to work. Pleased to have got out at luncthime though as I feel a lot better for it now.

Sunday, March 18, 2007

Manly Sunday

Long Manly Sunday run route. 23km in 1:37:28, at the stone arch in 47:15. Nice and cool conditions, felt comfortable the whole way.

Saturday, March 17, 2007

Saturday in the rain




Left it until the humidity broke and the heavens opened to go for today's run. Felt good at the start so turned it into a tempo run over my 8km Manly route. Felt strong throughout although was pushing at a pace that was never entirely comfortable. 29:04 which I think is a course PB.




Couple of photos from last weekend added for any family reading.....




Friday, March 16, 2007

Friday warm down

14km run home from work. 30:35 at the Toyota Garage and 57:29 all up. Hot and humid, struggled on the hills again. Toyed with the idea of Beaky's "marathon pace" fast spells but after about 20 metres of that over the harbour bridge dismissed it as a ridiculous notion and decided to treat the run as a recovery run.

Thursday, March 15, 2007

Hickson Road




Back to Hickson Road - 5 x 1.17km (now measured on G-Map Pedometer) with 2 minute rest. Good crowd today with a first appearance of Kanser getting back into training after injury, Richards (High and Palmer), Chris, Ray, Durante, Bill and David(?). Times went:

3:46; 3:37; 3:33; 3:37; 3:37

First was slow as running by myself. Durante then showed up and pushed the next three, with Ray returning to form with a good session pushing the last one in running a 3:36. Pleased with the session as after the first I was willing to write it off as a post-6ft hangover session. Glad to be able to hang on for the final two after a very quick third.

10km all up.




Attached are a couple of photos from 6ft - Cox's River and the end. Shame I look like such a mincer in the river, as soon as I saw the photographer I tried the masculine pose but it was obviously too late.




Wednesday, March 14, 2007

Wednesday to work

14km run to work. 27:15 at Spit Junction and 57:19 all up. Started out feeling quite fresh which explains the quicker than normal time. Settled into a pattern of struggling on the hills (6ft ankle weights being attached) and feeling sprightly on the flat and downhills. Beautiful morning for running - cool, sunny and no wind.

My mind was wandering most of the way trying to decide on goals for the rest of the season. I reckon they are:

1. City to Surf
2. Lowering my 10km PB - probably North Head in May or September.
3. SMH Half
4. Lowering my 5km Road PB - hopefully end of this month.

JPMorgan in November is a little too far away at this point but that will become the priority after City to Surf.

Tuesday, March 13, 2007

Pain

3km jog + 6km Pain + 1km jog = 10km.

Didn't push it at Pain today - hung off the back of group 1 (led by Scott again in 24 minutes) with Ray and Tim Cradock chatting about 6ft and Tim's race plans. Good to see him back in full training in earnest again. Legs felt pretty good - a little stiff beforehand but much looser for having done the session.

Ran the long rep in 2:00 feeling pretty strong and with a bit of a headwind. Everything seems so short compared to Saturday...

Monday, March 12, 2007

Six Foot Track

I was still queueing for the toilets when the first wave gun fired, so had a very nervous 5 minutes before our wave was to go. Just managed in time, joining the rear of the second wave as I didn't want to be involved in any mad rush down the steep first section. I thought this was the most dangerous section of the course - large loose stones, lots of people around so your visibility is very short and most people shooting off too quick. Was pleased to get to the stairs where we had to stop for short while before gently making my way down. Dennis Wylie had stopped half way down, suffering from what he described as "arse cramps". Their weren't as many steps as I had imagined, and soon found myself in fantastic running country.

Took it very easy to Cox's, deliberately slowing myself down. Had two toilet stops in the first hour which is ridiculous given I would never normally do so on an hour run, but may have something to do with all the liquids I was taking on at each aid station. As I got to Megalong Road I started to stretch it out a bit but got caught in traffic on the technical section in the 2-3kms before Coxs which slowed me down again. Waded through Cox's river which was fun but not so getting the shoes sandy on the other side doubling their weight. Passed over the mats in 1:22 and started the hills in earnest. Ran most of them up to Mini Mini - walking (but with a lengthy stride) only the very steep sections. Went past Uncle Dave and Blue Dog on this section and was surprised at how quickly Mini Mini came up. Then headed up to Pluvi where I was walking a little bit more and again was surprised at how quickly it cam around. Took on a load of fluids and snakes at the top and felt great to be running on a flattish section starting Black Range.

The start of Black Range was probably my most encouraging section as I was starting to overtake first wave runners who appeared to have slowed down considerably. I worked out that if I averaged 5:00/km until the finish I'd be around 4 hours so just tried to keep the legs rolling over and churn out the kms. This worked until about the 31-32km mark where I was increasingly looking out for guidance as to how far there was to go. There were fewer people on the track here to so I wasn't overtaking so many. By 35km I was starting to struggle. Caught a chap I worked out was called John Hill (organises the High 5 products?) by the shouts he was getting but from here any slight incline was getting harder and harder to negotiate. I was desperately waiting for Caves Road, knowing that was around 37km and I'd only have 8km to go. The two hills before Caves Road did it for me - walked them slowly and really struggled to get any pace in the legs after that. John Hill (appropriately enough) was overtaking me on the uphills and I'd catch him again on the flat/downhills. Crossed Caves Road and briefly the spirits lifted but, to be honest, from then on I was just hanging on - walking even only slight inclines. Realised that you can make up huge amounts of time if you can finish this race strongly.

The sounds of the announcers voice at about the 43km was just fantastic. Pushed down the steep section to Jenolan Caves where others were starting to cramp up (overtook John Hills for the last time here) and gave it one final burst leading into the finish line. Felt a bit emotional at this point (obviously the feminine side comes out in times of extreme fatigue) and could barely manage a word to Kirst, Dad and the kids. But was surprised and pretty pleased with the time (4:12:35).

Amazing run by Fats. I hope he never beats me by 50 minutes in a race again. Great run by MPH too - I was half expecting to catch him along Black Range but he put time on me over that section. Chris also ran really well (4:04) given the interruptions in his training in the last 6 weeks. If anyone deserves to go sub-4 it's him.

Note for next year - if trying to beat 4 hours, take it a little quicker to Cox's (1:15 I reckon), about the same up the hills and try and finish strong. This may require training runs of more than 30km rather than stepping into the unknown shortly after Pluvi.

Wednesday, March 07, 2007

Run home the hard way

Plan was to run home but spoke to Beaky in the afternoon and planned a session he described as "2kms at marathon pace, jog, another 2kms at marathon pace, jog, then 1km at marathon pace". All sounded fine until I realised his marathon pace is my 10km pace.

Took my usual route with added bits. Mostly stayed with him on the fast spells but was getting lactic build up towards the end of each. He peeled off at Parriwi Road and from then I could take it easy.

Great taper for 6ft! 14km in total.

Tuesday, March 06, 2007

Pain

4km jog then 6km Pain then 1km warmdown: 11km.

We let Scott and one other go ahead for Pain and ran it ourselves more sensibly. Didn't get a split for the long rep (Ray said approx 1:59 for him so about 1:57/8 for me) or for the whole thing. Certainly felt easier towards the end without pushing all the way at Scott's usual pace. Durante was strong over the last 4 reps having eased off on the long one.

Sunday, March 04, 2007

Sunday from home

23km North Head and Balgowlah Heights route. Ran in the midday sun on a very hot (31C) and humid day. Legs were rolling over fine to start with so just went with the flow which meant too fast. Hit the stone arch in 46:45 and realised I'd taken it too quickly, from then on I really struggled, plodding along at the pace I intend to run 6ft track in next week.

Stopped at every bubbler but was still parched. Reached reef beach and decided to go in for a swim which was fantastic. Haven't felt so relieved. Picked up a bit after that and finished in 1:39:16. Pretty respectable in the heat but am knackered now and need a sleep.

Saturday, March 03, 2007

Striders 10km Homebush

9th place in 34:31. Not sure why the time was so slow - no wind but it was very humid. My vest and shorts were drenched in sweat at the end. Disappointed with the time but not so much with the position - everyone seemed to struggle.

Had originally planned to set off at 34 minute pace with Keith Bateman. Didn't want to push it too much to start with after struggling at 3km at Lane Cove last time out but in retrospect I think I took it too easy early on. Tim Ashby had about 20 seconds on me by 3km. Ran most of the first 5km with Guy Doulman. Ray (who was only doing 5km) came past at about 4km chatting as usual - I tried to mutter some reply but was not making any sense in between gasping for breaths.

Time at 5km was 17:03 so tried to push it from there. Gradually reeled in Damian Tancred by the top of the hill between 6 and 7km and then Jake Shaw(?) going around the circular gravel path between 8 and 9km. Could see that I was catching Tim but ran out of time in the end.

2km warm up and warm down - 14km in total.

Friday, March 02, 2007

Recovery jog

Very easy 8km to Darling Point and back. 35:08.

Thursday, March 01, 2007

Hickson Road

Big crowd there today - Ray, Phil Woods, Richard High, Pete Walker, Michael Durante, Christian Ellis, Bill and Dave Le Banh. Very consistent session (the usual 5x1.2km with 2 minute gap) went:

3:40; 3:34; 3:39; 3:37; 3:39

Richard pushed the first which is why it was quicker than normal. Chasing down Ray on the next three and then Phil Woods on the last. Easily the quickest aggregate time as first time all have been 3:40 or under. (Actually, just checked this point and I did a couple in November all 3:40 or under (one with aggregate time quicker too) when I was peaking for JPM. So won't expect anything special on Saturday morning.)

Jog there and back made 10km all up.