Attack the Hills!

No HuRTS at lunch due to a date with Penny Wong so ran home instead. Decided to attack the hills (both ups and downs). Given the topography of my run home, that's basically a tempo. 27:49 at the Toyota Garage and 51:49 all up. Again felt great.

Achilles was fine all day until I started my run (opposite of yesterday) but then eased up half way through.

Quickish Monday

Flat 10km route from work. Aimed to run consistent 4min kms but I've got no idea about pacing. Thought that 4 min kms would be slightly less than comfortable running. Reached the 5km turn in 18:58 and given I was ahead of schedule I just maintained the same pace back but increased the pace over the final 2km to finish in 37:38. Felt good today concentrating again on the core.

Only concern is that the left achilles has been sore since Saturday's race (I need heel raises for my flats) even when walking. The only time it's not sore is when resting or when I'm running.

Bumped into a load of people out there today - Muz, Charlie, Travis, Dave le Banh and Scott to name a few.

State Relays and Sunday MLR

Sunday

Intended on running the usual Sunday Manly route but got to about an hour and was feeling a bit fatigued so decided to cut it short. 91:06 for about 21kms. 3:54 and 3:45 for the North Head route kms - I was concentrating on pushing all the hills.

Saturday

State 4km relays at Wollongong. Ran first leg with Jeremey Horne second, Rob Lansdown 3rd and KMK final. The usual top crowd - my leg included Tim Rowe, Russell Chin, Ryan Gregson etc. Set off quick as usual then struggled into quite a headwind heading out to the stadium. Managed to form a group with Richie Roberts and Brad Milosovic. Basically, we then stuck together all the way around - Ritchie pushing ahead slightly towards the end and with me just outsprinting Brad. The legs felt very wobbly in the final 300m so it was a solid performance. 12:19 after a 6:03 first lap. 1 second behind Ritchie and 9 behind Robin Whiteley. Jeremey ran 12:15 so I was pleased with the time - haven't lost as much speed as I had thought. KMK ran a great last leg to clock 12:25 by himself and bring the Striders home to 4th overall.

BTW - top run by Durante to run 33:01 at Lane Cove this morning. Grave doubts as to whether I would have bettered that. Also huge congrats to Tucks and Big Mikey H for being selected to run for NSW in the National X-Country - Tim Rowe and Benny St L are only reserves!

Strange day

Caught up with Big Mikey H to run the 19km Centennial route with the usual 3 marathon pace stretches. Reached Woollhara gates in 21.25, then ran the second loop of Centennial in 12:08 (i.e. much quicker than usual) struggling to stay with BMH who was about 10 seconds in front. Finished that at 47:58 feeling again as though I'm struggling with pace at the moment. It seems that what I've gained in strength and endurance I've lost in pace. Felt strong towards the end finishing in 1:14:43 - 3:55 per km pace overall.

Good to get another strong session in before C2S but I'm feeling very tired so will rest for the next couple of days then concentrate more on speed.

Followed up with a Tiger massage - left achilles has been getting stiffer and he certainly worked on that.

Then walked back to the office to find York Street cut off by police tape. A jumper was standing on the top of one of the tall buildings. Quite a crowd were watching but when he started to shuffle closer to the edge I had to turn and walk away. 10 seconds later I heard numerous sharp intakes of breath and a loud thud. Quite shaken up by it.

HuRTS 14 x 3mins

Very select group at HuRTS today. Everyone is either secret training (Kanser), resting (Tucks), injured (Muz, KMK) or just getting fat (our Portuguese friend). So turnout was Durante, MC, Richard H, Springer, Tim's L and C and a few of the Macquarie boys. Didn't know what to expect today - half intended to take it easy as part of the Arthur Taper but then knew as soon as people started racing off I wouldn't be able to restrain myself.

Ran the first with Durante then he pulled away by between 3-5 seconds on each rep, only intending to run 8-10. He did 10 in the end and still looked very comfortable - will be fascinated to see what he runs at Lane Cove on the weekend. My legs felt very heavy from the first rep. Really struggled to overtake everyone and the whole thing just felt laborious. Haven't felt like this in ages. Gradually it felt easier as the session went on (i.e. when you just feel tired as you always do). Hadn't got a clue what pace we were running as we were starting from an earlier lamp post to the one we normally start at - so decided to run the final rep at the same pace over the Action marked KM. Ran it in 3:11. So to put it all in context:

(a) the reps were quick (Durante must have been running 3:05-3:08's);
(b) there was a lot of wind;
(c) have run 160km over the last 9 days; and
(d) can't think of any more excuses.

Ran the last 2 reps by myself - I was the only one to complete 14. Most did 10 with only Tim L and MC running 12.

Recovery run

14km on the flat around the foreshore with Springer, Ray, MC, Rich H, Christian and Holt Hardy. A very easy 66:13 but the legs were tired from yesterday. I'm going to practice the Paul Arthur taper by resting Thursday and running very easy Friday.

Tourist Trot STaR

A call to arms by Chris Truscott during the week brought out a good group for the STaR today starting inCentennial. 3 Truscotts, Fats, Keith, Kanser, Durante, Steve Hume, Cameron Arnold, Steve Jackson meant we started at about 4:30's and got quicker all the way. Ended up averaging about 4:13s after running the last 10km in under 40 minutes. Lovely morning and a good group.

Good to hear Tucks having another great run in the Cities Marathon, finishing 6th in 2:30.

Quick Hills

Short of time today so just ran 10 hills outside the front door. Nice hill as it starts flat but gently gets steeper all the way. About 330m. Reps went:

59, 58, 57, 57, 57, 57, 57, 57, 56, 55.

Short jog after for about 8km all up.

Easy Friday

Easy 15km dodging the puddles around Centennial with Ray, MC, Muz and Holt Hardy. 66:15.

Tempo run home - PB time!

Shocking day at work - eventually got out at 9.30pm so did my tempo run home. Wasn't expecting much after a big week's training, staying up watching the Tour and stresses at work. But kept the pace honest from the word go despite always feeling tired. Reached Toyota Garage in 26:00 (42 seconds down from when I set the PB in late April). Really pushed the downhill to Spit Bridge as:
(a) I remember writing in my blog that I'd eased off on this section last time;
(b) had in my mind that Cadel said it was as important to practice the downs as much as the ups; and
(c) good practice for C2S where there are plenty of steep downs.
Then pushed the Spit Hill to Sydney Road. Felt really strong on this - hill strength and endurance is coming through. Pushed again along Sydney Road to run 6:43 for the final 2kms. Finished up in 48:45 - a 6 second PB. Real confidence booster feeling so strong in the second half.
Bring on C2S!
Why do I set myself up for a fall every year?

MLR with marathon pace stretches

19km Centennial Park route with the 3 marathon pace stretches from 2 weeks ago. Ran up until Woolhara Gates (including the first quick stretch) with KMK, then on my own. Ran past Tim Rowe twice in Centennial - he looks very smooth when running. 12:45 for the Centennial Loop (finishing at 49mins on the dot), 2:45 for final stretch (starting at 70 mins on the dot) and all up in 1:15:54 (averaging just under 4:00 per km).

Feeling strong at the moment and confidence is up. Just concentrated on getting through this bout of heavy training rather than worrying about any races for the moment. Convinced this session is becoming my most important of the week.

HuRTS 4 x 3km

Cool and sunny today but quite breezy - more of a headwind for the uphill reps (1 and 3). Not a huge crowd.

Reps went: 9:55; 9:21; 9:44; 9:12.

Started off in a group with Durante, KMK and DC5 with Muz joining us half way through. Kanser (after 12kms this morning) was next behind us with Tim and MC running well today too. My legs were very tired from yesterday's long run - I knew it would hurt early on so just settled into a steady pace and watched the 3 others disappear off into the distance. They ran about 9:40. Again on the second rep I ran with Muz as the other 3 sped off, however I started to come good about half way through. Picked up KMK who was dying quickly and finished just behind Durante. Ran the third rep with Durante all the way. Again DC5 was comfortably ahead and we passed a fading KMK just before the ABC Pool. Durante pushed all the way on this one and we were catching DC5 by the end. Final rep I ran by myself after Durante said he was going to coast through in 10mins. Was watching DC5 all the way - Kanser went with him for a while before deciding the big fella was just too quick. Failed to catch him by a few seconds after Tim L gave me a great lead up to a sprint finish. Tim L is peaking just at the right time for C2S.

Good session (at least in the light of yesterday's run) was spoiled by a thief stealing my new Mizuno top after I took it off to run in a vest following the second rep.

Long Sunday on Monday

Top of glute felt better today so risked a run at lunch. Still slightly sore for the first 5km then it disappeared so just hoping it doesn't reappear with a vengeance. Felt great today, very bouncy. Amazing what a day's rest does. Ran the flat 10km route, then continued along 45 min fartlek course, then over Darling Harbour bridge, over Anzac Bridge, over Iron Cove Bridge until half way up the hill following it when I reached 63 minutes. Plan was to run 28kms in 2:06. Turn around and ran back. Picked up the pace on the way back to finish in 2:04:13. I think I was averaging just under 4:20s (clocked the 1km around Farm Cove in 4:10 on the way out and 4:00 on the way back) so probably works out at about 29km.

I've gone on record as saying I'm going to run the Gold Coast Marathon next year. Gives me a chance to run 6ft Track properly too. At some point I'm going to have to wander into post 31km territory. That scares me a little.

Injured

Top of left glute worsened after yesterday's session. Had trouble sleeping until I popped 2 Voltaren. Took another 2 Voltaren before heading out today but lasted 90 seconds before realising I was running holding my breath to manage to pain. Pretty sure it just needs a couple of days rest (and no more steep hills).

Campbell Parade intervals

Same session as late April - 13 loops of Campbell Parade (650m each), one float then one fast. Floats are not at a comfortable pace but easing off from the fast sections. Worked out that I ran the fast sections quicker than last time but the floats were slightly slower. Reps went:

2:21; 2:07; 2:23; 2:06; 2:22; 2:05; 2:24; 2:02; 2:20; 2:02; 2:23; 1:59; 2:23

Overall 29:03 which compares to 29:23 last time. That was just before State 10km so pleased with this.

Been dreading all sessions recently due to feeling tired the whole time with the increased mileage. Really didnt feel like it today but felt fine when I eventually got out. Top of left glute still sore.

Bumped into Lucy Chapman on the jog home. She's been training with one of my lawyers from work and she has high hopes for her. Hope she can get her fit for November and JMorgan CC.

Serg - no excuses mate. Just get out there and cut down on the chicken. Try getting up early...

Easy MLR (of sorts)

Easy 16+km around to Cremorne, back over the bridge and around and about along Hickson Road. 73:13. Ran with Kanser, Springer, Big Mikey H, Ray and Tim C. It was supposed to be easy until we got to Cremorne when Kanser decided he needed to be back at work so started gunning it all the way home. Tim C and I went with him. He really pushed all the hills and dropped me on most. Need to attack hills more in my long runs.

Knocked over a 5 year old in Neutral Bay when neither of us could decide which way to go to avoid each other. Bit embarrased by that but fortunately her mother obviously wasn't a local to the area as she was an apologetic type.

HuRTS - Hills

Today's select HuRTS crew resembled a who's who of Australian middle distance running in the late 90's. As well as Stevie T we had Holt Hardy, a 1:48 and 3:38 (800m/1500m) runner in his day. With Rich H and Durante, that's 4 sub 1:55 runners.

Headed over to Rushcutters having given everyone the option of 400s or hills. I wanted 400s as my achilles was feeling a bit tight. Everyone else wanted hills. So I decided to do them but not kill myself in the process. Ran up Yarrannabe St 9 times after running up Thornton once but realising the recovery back down was too long. Ran 1:23 or 1:24 for all the reps but for one early on at 1:26. Was about 5-10yards behind Steve and Robbie for the first 5, then closed in on them for the last 4. Felt pretty comfortable so was pleased with the session. Don't feel as though I battered the body around as much as I did last Saturday.

Jog there and back for 13km all up.

Edit: Just had a bird's eye view of the Popemobile. He basically did the Mona Fartlek course. I reckon he'd be entitled to a "I made the Stone Gates" T-Shirt, as it didn't hang around.

Long Wednesday run to work

Usual 19km run to work but have changed the marathon pace stretches. Now run at a true marathon pace and longer - first from Pittwater Rd entrance to Queenscliff lagoon to Manly SLSC (about 8:20), the second from the bottom of Parriwi Rd to Neutral Bay (15:54) and the third across the Harbour Bridge (no time - too knackered to look). 40:00 at the bottom of Parriwi, 49:02 at Spit Junction and 78:20 all up. Quicker again (no doubt helped by the longer fast stretches) but it was tough today. I was very tired coming through Kirribilli - off the back of 116km for the past 7 days (my biggest to date).

Beautiful cool day - perfect running conditions.

Hurts Progressive tempo

All over the place today. Sydney is full of Catholic pilgrims for World Youth Day which meant the Opera House was crammed, Hickson Road was closed and the Overseas Passenger Terminal was blocked. Intended route of running 45minute fartlek route was gone so we improvised with Charlie's Botanical Gardens route here....http://www.gmap-pedometer.com/?r=2079469

Plan was to run for 23 minutes, turn around and retrace our steps and try to get back to the start by 45 minutes. Felt great in the first half - reached 6.36km in the 23 minutes (3:36 pace) running with Durante, DC5, Charlie, Fats, Ray and Andrew Wilson. Then immediately following the turn DC5 picked up the pace and pulled ahead. I ran with Charlie for a while until he stepped off the road heading up Art Gallery Road. Felt strong up the hills (for once) and pulled in DC5 just before the ABC pool. Pushed on to finish in 44:33. 3:23's for the second half to average 3:30's overall.

Nice session. Very social for the first half and it only gets painful in the final 3 or 4km.

Recovery run

13.5km run to work. Still very stiff and sore to start with but eased into it so that it was a proper recovery run. Felt much better by the end. 27:55 at Spit Junction and 58:31 all up.