HuRTS Pyramid session

Session was based on laps of Rushcutters Oval - 1 lap, 2 laps, 3 laps, 4 laps, 3 laps, 2 laps, 1 lap. Each lap is about 450m - probably 455m. We split into two groups - the first being the Chairman, Muz, KMK, Kaley, Dicky H and English Andy. MC took the second with the Stallion bludging in that group with another hangover. The rest was half the time it took to run the rep you had just finished. Splits went as follows:

87 (3:16 p/k), 2:50 (3:09), 4:11 (3:06), 5:27 (3:02), 4:00 (2:57), 2:37 (2:52), 71 (2:40).

So, too easy to start with but picked it up well towards the end. Was always going to be difficult feeling our way into a brand new session. The Chairman pushed on during both 3 laps and the 4 laps, but I caught him on the final 2 laps and 1 lap. Otherwise ran the rest with Muz. Felt pretty good towards the end and even found a turn of pace on the last. CT will be getting scared.

Overall it's 7230m averaging 3:00 per/km.

MC was running very strongly - managing a 74 on the last rep (equivalent of a 66s 400m).

Tim - flat 30km on Sunday sounds good, but no intention on trying to run the final 10km in 37 minutes this time. How about 6am at the Roundhouse Kindergarten?

MLR Easy Wednesday

Woke up this morning feeling as though someone had taken a hammer to my thighs during the night. However, a nice easy run at lunchtime has them feeling a lot better. Ran the long Centennial route with MC, the Chairman, Dicky H and Ben St L. 18.36km in 1:23:05 (4:32s).

I think we worked out that Truthy is the Tiger, although I'm not wholly convinced as his grammar is a bit too good for the Tiger.

HuRTS 5min reps

Crowd today was the Chairman, MC, Kanser, the Stallion, Muz, English Andy, Enda, Kaley plus others. Muz and the Stallion were tired from the past few days so took it easy. Kanser started easy then picked it up towards the end so I started by trying to stay with the Chairman but as he was running close to 3:10s, ended up running by myself. Reps went:

1.49km (3:22s), 1.51km (3:18s), 1.50km (3:20s), 1.50km (3:20s), 1.52km (3:18s), 1.50km (3:21s), 1.52km (3:18s), 1.52km (3:18s).

All off 90 seconds rest. Very pleased to keep the consistency with the session as it was hot out there with not much protection from the sun. I was tired towards the end so they required increasing effort. I reckon this session is a good guide to your race 10km time - based on your average pace for all 8. Gives me a 33:10 which is probably about right. Kanser is coming back into form - he seems to thrive off high mileage, high intensity training. Couldn't stick with him on the last one where he ran about 3:13s.

Absolutely knackered now, particularly backing up after yesterday.

St Lawrence joins HuRT Squad!

For one run, at least.

Finally able to head out again after recovering from gastro. Could probably have gone out yesterday but was up in the Blue Mountains for the weekend (getting pretty excited about running 6ft Track). Today I caught up with MC, Dicky H, Wildman, the Stallion, Auz and Ben for the usual 15km recovery run. Although it wasn't much of a recovery (Serg would have been pleased) with everyone obviously trying to show their best form with Ben around as it was a bit quicker than usual (14.88km in 1:01:38 for a 4:08p/k average). After 5 days off though, I was feeling great. Will try and head out this evening to squeeze in something resembling a long Sunday run.

PM: Very easy jog home. 32:35 at Toyota Garage then the watch lost its signal. Probably just over 60 minutes. Lower legs sore.

HuRTS Progressive Tempo

Was feeling crap in the morning but foolishly decided to go out for the session in any case. Started at the St Mary's gates and ran the 45min fartlek course as a progressive tempo - increasing the pace by 15 seconds p/km after each 10 minutes. Started at about 4:10's and it roughly worked. I got km splits as follows:

4:16; 4:06; 4:07; 4:01; 3:48; 3:47; 3:45; 3:31; 3:34; 3:17; 3:23; 3:22

Final section from Opera House gates to stone gates was 9:45. We turned after 24 minutes (at the second bridge half way through Hickson Rd) and got back in just under 21 (44:51).

Felt fine when running (although I was knackered at the end), but immediately started to feel crap again. This got worse during the day so here I am at home the next day having just got out of bed feeling sorry for myself.

Recovery Monday

Good crowd with Serg, Muz, Ray, Steve, MC, Dicky H, Durante and Enda. Ran the short route through Oxford St to Centennial, did a long loop then back through Woolhara Gates down Ocean St but cutting out Garden Island. 14.11km in 1:02:50 (4:27s). Not much of a recovery as it was above 30C and very humid. Legs very jaded from yesterday.

More Base Maintenance

Friday and Saturday off again (same reason as last week, hangover then too busy) so off out again today feeling fresh and the heel better than in a long time. Decided on the 10km loops and bumped into Tim Ashby about 5kms in who was doing the same thing so we ran together. I hadn't even realised he was running again so it was a pleasant surprise and made the run much more enjoyable. I wanted to push the final 10km like last week so left him with about 9km to go. I was feeling great at that stage and the pace picked up pretty easily. Struggled over the final 2km when the fatigue set in but a good run in perfect conditions.



Km splits were as follows:



4:36; 4:14; 4:09; 4:06; 4:10; 4:11; 4:09; 4:11; 4:13; 4:15; 4:10; 4:05; 4:03; 4:07; 4:09; 4:10; 4:01; 4:11; 4:12; 4:09; 4:04; 3:47; 3:42; 3:42; 3:45; 3:44; 3:37; 3:49; 3:55; 3:52.

All up, 30.55km in 2:04:26 (averaging 4:04s) but with the last 10km in 37:57.

HuRTS 8 x 800m

A bottle and a half of 2005 Katnook Cabernet Sauvignon in Bambini Trust last night, plus the heavy workload early this week persuaded me to take it easy today. Huge crowd which we split up into 2 groups. Front group was the Chairman, the Stallion and Muz with me following behind with Dicky H and English Andy. Ran 2:35, then 2:33, 2:32, 2:32; 2:32, 2:31 then 2:14. Felt comfortable running the 2:32's and feeling as though I'd bludged a bit so threw it all into the last one.

Easyish Wednesday

Centennial route including the extra lap but cutting out Garden Island on the way out - 17.88km in 1:18:39 (4:24s).

Late out so missed the boys setting off so ran hard for the first few km trying to catch them up. Eventually caught MC and Clyde near the top of Ocean Street. From then on it was a pleasant run. Bumped into Less Fast Charlie at the end, having just done Warrior, looking intimidating...

76km in the past 4 days is good going but I'm tired.

HuRTS 45mins Fartlek

Huge turnout today for one of the toughest sessions we do, not sure why it's so popular. I reckon it's one of my best though, always seem to do well on it. Wore my Adizeros and felt great in them. I was intending to take it easy today but just settled into a comfortable rythmn from the word go. Steve disappeared off into the distance (with Ray chasing him!) leaving Fast Charlie (didn't catch Less Fast Charlie today), Muz, Durante, the Chairman and I in a group behind. Turned at exactly the same spot as last time (just opposite the renovated old building on Hickson Rd) still feeling good. Fatigue started to creep in approaching the Opera House. Went through 10km in about 33:50 when the group I was running with started to drop. Steve caught me on the hill by the ABC Pool and tried to stick with him for as long as possible before he accelerated away by the Art Gallery. Finished 13 seconds short of the start line.

Great session.

Easy recovery

Easy recovery run - the usual route (14.84km in 1:03:03 - 4:15s). Steve, DC5 (this moniker has never really caught on, and given he shares a name with the Chairman of his bank, I think he should now be called the Chairman - that way, when Drev shows up we can have the Chairman chasing the Judge) and Serg ran ahead and Durante, Kanser, MC, Slow Charlie (as opposed to Fast Charlie, in every sense of the term), Muz, English Andy and I trailed behind. Kanser was complaining that we were going too quick for a recovery run but I figure that if we are chatting all the way then that is good enough.

More base maintenance

Couple of days off on Friday and Saturday, not intentionally but because I forgot my kit on Friday and was too busy yesterday. As a result I felt great today and the heel has not been a problem.

Decided on a new route (pictured) around Mosman, largely taking in the "Mosman Reversed" Striders STaR. Got very confused coming out of the path at the end of Cremorne which resulted in a couple of extra kilometres. Clocked the km splits and realised how much slower running through the bush and up steps is. Km splits were as follows:

4:33; 4:25; 4:25; 4:18; 4:46; 5:35; 4:17; 5:48; 4:01; 4:24; 5:33; 4:52; 4:42; 4:44; 4:50; 5:57; 4:39; 4:12; 5:05; 4:40; 4:52; 4:04; 4:01; 3:42; 3:40; 4:11; 4:19; 3:40; 3:50.

All up it was 28.67km in 2:11:09 (4:34s). Would have been a lot slower if I hadn't picked it up over the last 8kms but nice to be able to do so. Ran past Nicholas Moore (CEO of Macquarie Bank) near Taronga Zoo and he said hello cheerily so the Aussie economy can't be that bad.

HuRTS 10 x 400m

Strange weather at the moment - chucked down with rain last night, has been very cold but then for our session today the skies cleared and it was very warm. Then started raining on the way home. Anyway, that's a very English start to the post.

Nice session today. Told myself I wouldn't kill it but once the boys start running you can't help but push yourself. Stevie was leading us out in 64s, followed by KMK and me with Kanser just behind. Big crowd from Macquarie (they like the 400s, must be something about the testosterone) but also included Ray back with us for the first time in ages, Aus, Kaley, Marty and others. Set off every 2 minutes. Reps went as follows:

68, 68, 68, 68, 68, 68, 69, 70, 71, 68.

So, a bit mentally weak towards the end when KMK backed off saving himself for his usual onslaught on the last rep. But felt good today. The grass had just been mown and the ground was perfect. No pain in the heel. Would like to maintain these 400s until State 5km on Jan 22nd as I'm sure they're doing me the world of good.

Executive Health Check this afternoon. Will be interesting to compare my weight to last year and to see whether I can push down my adjusted age....

Well, I've put on 0.5kg (64.7 compared to 64.2 last year) but have lost a year (effective age of 29 compared to 30 last year). Resting pulse of 47 (not bad after 400s at lunchtime) and blood pressure of 110/64 (compared to 118/80 last year). The Doctor pissed me off by going on about my diet so celebrated with a Maccas on the way back to the office.

Easy Wednesday

Just the 15km Centennial route with MC, DC5 and Scott Curtis (Scott dropping off early). Total distance of 14.83km in 1:06:25 (4:28s). Followed by an ET massage. Feeling a bit crap today - sore shoulders and slight headache so hope I'm not coming down with something.

MC showed me a new trick on the 405 to measure km times. Today's were as follows:

1. 4:44
2. 4:49
3. 4:46
4. 4:46
5. 4:19
6. 4:04
7. 4:06
8. 4:20
9. 4:28
10. 4:18
11. 4:12
12. 4:16
13. 5:01
14. 4:06
15. 4:53

HuRTS 4 x 3km

The usual 4 x 10 minutes session with Charlie, DC5, KMK, Kanser, English Andy, MC, Richard H, Enda, Stephen etc. Very windy today - the water in Farm Cove was being blown through all of the holes onto the path - a couple of metres in in places. Also very busy on the eastern side where they are setting up the open air cinema. Combined with Pain in the Domain disrupted the reps significantly at times.

Took it easy today running with MC, Enda and English Andy and also KMK for the first 2 reps. Kanser was holding on to to Charlie and DC5 up ahead. Covered 2.72km for the first rep (3:40s), back in 9:41 on the second (3:33s), covered 2.82km for the third rep trying to catch Kanser (3:32s) and back in 9:53 on the fourth (3:30s). I say I took it easy but it's still not comfortable running that distance at that pace, particularly with the heavy wind. Was able to tuck behind KMK on the first 2 reps but was exposed on the 3rd and 4th.

HuRTS Awards Night has been set for 4th December. We have 3 categories, best performance, most improved and the Sergio Carvalho trophy for most rested on laurels. I think Kanser wants to introduce some more categories so that he can win a prize.

Congrats to Stevie on his 3:52 for 1500m at the weekend. Rumour has it he may be leaving us for the dark side.

Easy Monday

Very easy run home after work. 30:29 at Toyota Garage and 57:37 all up. Heel feels a lot better running in the evening than in the morning.

Base Maintenance

Out early and so bored with my current Sunday runs that I just headed up the beaches for an hour then turned around and came back. So ran to Queenscliff then over the headland to Freshie, along Freshie, along Curl Curl, along Dee Why, up the headland but had had enough of beaches by Collaroy so ran along the path. Reached just short of the corner shop near Tourmaline St by one hour so turned around and retraced my steps. 26:09km in 2:01:34 all up (4:40s). Slow because of the number of hills and soft sand. Sand was much softer with the tide coming in on the way home which is why the time was slower. All the sand and hills did no good to my bursar which is very sore today. Whacked it going sailing this afternoon and it's now agony.

Very easy

Very easy 6.65km in 29:36 with Kanser - 4.27 per km. Chatting about Wednesday's race, injuries and marathons. Dave's already gearing up for his next race in January (10km in Dubai). He's even more obsessed then me.

JPMorgan Chase CC - 5th in 17:23

The best race of my season is thanks to Mr Durante. Was completely psyched for this race - couldn't concentrate on work all day. Bussed the large AAR crowd to Centennial Park and caught up with Muz, Serg, Durante and Steve beforehand for a warm up. Drifted off by myself to collect my thoughts then started the strides in front of the start line with what looked like a HuRTS reunion gathering. Lined up on the start line and, with about 10 seconds to go, the whole crowd gave a large cheer to Kanser who sprinted to the start line just in time.

My plan was not to kill myself on the first hill, so settled in gently to find Durante just in front of me with DC5 about 5 yards ahead. Stevie had set off like a hare and seemed to have the race won in the first 400m. The group just behind him was Charlie, the Horne, CT and Crasti with Muz just a little further back. From then on it was just a race between me and Durante. We dropped DC5 at about 3km and could see Muz maintaining about the same distance in front of us. Whenever I eased up Durante would force the pace and vice versa. As a result, we slowly closed in on Muz and a fading CT. We caught CT just before the Fox Studios gate. By this stage I was just hanging on, telling myself that I'd have done well to stick to Durante until 3km, then again even better until 4km, when we caught CT I was telling myself I'd just have to hold on for my first ever win over him. We caught Muz just after the Fox Studios gate just before 5km and Durante seemed to surge a bit which made me think it was all over. Just told myself to stick to them for as long as possible. We hit 5km - the three of us running side by side having dropped CT - and I knew I'd lose in a sprint finish so put on a surge just to be able to say that at least I'd tried my best. After all the hype before the race I couldn't believe that this was the way it was playing out - couldn't have scripted it better. Neither Muz nor Durante went with me and immediately thought I'd gone too early as my legs were starting to buckle but just kept on pushing to give it my best shot. Heard Timmy L shouting from the sidelines which urged me on and just kept on trying to sprint in desperation for the line. Was absolutely stoked at the end. Almost collapsed but turned around to see Durante being helped over the line having collapsed. He was whisked off to the medical tent and put on a drip for an hour. It was pretty warm and he'd taken Panadol earlier in the day which must have affected him (as well as his recent cold/flu). He was the sole reason I had a good race though - I'd have never got back to Muz if I hadn't been tussling with Durante and forcing myself to stick to him the whole way.

Got the following splits:

1km: 3:07
2km: 6:15
3km: 9:16
4km: 12:21
5km: Too busy worrying about Durante and Muz but about 15:30

I reckon the KM were pretty accurate. The first 2km involve a couple of hills whereas the third KM is all flat/downhill which explains the fast split.

Great race by Stevie to win it. Charlie did his customary sprint past the Horne to take second with Crasti 4th. KMK just pipped DC5 with both going under 18 minutes. Serg ran 18:30 to hold off Robin Whiteley. Kanser ran through his knee injury for something just over 19 to hand Macquarie the team victory (seemingly). Great to catch up with Richard P, Tim and the boys after and thanks to Flakey and the Tiger for the shouts while running.

Rest now before building up to GCM next year. Dicky High is a new recruit.

Toyota Garage

Very gentle run half way home in new shoes.