Health check and easy run

Had my annual health check today. Weight 68.3kg (up 1.7kg from last year and 4kg from 2007 and 2008!). I'm hoping it's all muscle. Resting heart rate 42. BMI 20.6. Blood pressure 118/60. Good cholesterol of 1.7 and bad of 2.6 (good result says the doc). Adjusted age of 27 which sounds nice. Having said that, at 27 I was about 78kg, binge drinking every night and eating 4 doughnuts a day.

Ran home feeling very energy depleted as I'd had to fast most of the morning and hadn't eaten enough afterwards. 57:48 despite a cool following wind seemingly the whole way.

I've entered the State 5000m. The family are making a rare outing to come and watch. This normally guarantees me a bad run.

HuRTS Tempo

Told MC the Progressive Tempo should be replaced with a straight tempo which he agreed to so today was the first chance to test it. 45 mins turning at 22.5mins. Marathon pace (or "15s per km slower than 10km pace" as MC put it, which sounds faster than marathon pace to me). Set off in the front group of Fast Charlie, J-Fen, Kanser, Scott O'C and, wait for it, Big Mikey H. We all stuck together until the turn when Big Mikey H carried straight on. Paul Macca and Andy were on their own behind the front group so we concentrated on catching them which happened around Circular Quay. Fast Charlie pulled ahead around the back of the Open Air Cinema and J-Fen went past me just before Mrs Mac's Chair as I started to tire. Felt pretty good on the hills on the way back though and finished about 5 seconds behind FC and J-Fen, just in front of Scott and Kanser.

Nice to be back in the mix again and it's a good session. Because it's a straight tempo people seem to judge their pace better so we finished more "en masse" than on other sessions. My Garmin measured it 12.2km and, finishing in 44:35, gives an average pace of 3:39's. GMaps measures it at 12.14km which gives an average of 3:40's, so close enough.

Poor Timmy finished up a little bit delirious and could barely string a sentence together. We left him dazed and confused standing in the middle of Art Gallery Road so I hope the old fella's OK.

I've decided that the best way to get fit is to race myself fit so I'm considering doing the State 5000m on Saturday night. Just got to get permission from Mrs H. It'll be a bit ugly but I criticise others for not putting themselves out there when not on top form so I should practice what I preach.

Booked accommodation for the Six Foot Track. Managed to get a property which is situated on the track itself so I should get a big cheer from the family running through Megalong Valley. Check it out here.

Back to work

Heavy Lasagne at a work lunch so ran it off on the way home. Felt rough until the end of the Harbour Bridge then got into a stride and enjoyed the rest of the run. Worked the hills. Achilles feeling very good. 29:53 at Toyota Garage and 56:00 all up.

Recovery run

4.5km run with Bec & Billy to Nippers (does it count if done at 5.30 pace?) then 11km in the afternoon with Billy & Charlie on their bikes (not much quicker at 4.45 pace). Knackered today.

Bush Run Part 3

Out at 6.30am with Dickyboy and Justin. Route was similar to Tuesday but with more bush running, both in Manly Dam and Red Hill. I was knackered today, feeling the effects of yesterday. Struggled through the first few km. Felt OK'ish from about 7km to 20km then really struggled home with the last 4km being run from one bubbler to the next in the warm conditions. All up 28.4km in 2:17:48 (4:51's).

More tempo

16.56km tempo in 61:55 (3:44's). Through 10k in 37:18 and 16km in 59:45. Felt comfortable at times and a struggle at others. Much cooler than yesterday and quite blustery - was tough running down Manly beach into the Southerly but a breeze on the return. Achilles feeling better and better so I'm feeling more confident about things.

93km for week

Nadgerooed

Caught the bus with the family to Spit Bridge then walked back home on the Spit to Manly. Took 5 hours including breaks, I had Claude in a backpack the whole way. Achilles was a bit sore after from all the climbing with 15kg on my back. Frustrating as it's been feeling great recently - maybe because I'm not sat in a chair all day long.

Knackered afterwards but jumped in the pool then ran an easy 10km in 42:18.

Received an email from Richie High today from Cambodia. He's set up a blog detailing his adventures with the family over the next 3 months which is here.

Recovery run

Kirst was out with the girls, I needed to do a recovery run so took Billy and Charlie out on their bikes for as long as Charlie could survive. It was 31C and humid today so nothing quick was going to be on the cards in any case. Ran the usual 7km route to Shelley Beach which we reached in 33:30. Charlie seemed happy to continue on so we retraced our steps. All up 14.4km (I had to double back a few times to deal with mechanical issues and ended with a loop of the playpark) in 1:08:04 (4:44's). Perfect recovery run and very proud of Charlie. He only learned to ride a bike in September and now he's doing 14km in just over an hour.

Bush run Part 2

Met Dickyboy at 6.30am for another bush run. He gave me 3 fairly unattractive options, so I plumped for the one where the bush was closest to home just in case I got bitten by a snake or just collapsed with exhaustion. That was Manly Dam, Red Hill and out at Cromer and returning home via Dee Why. We seemed to keep the pace pretty honest in the bush and then were running 4:10's and below back on the road. As a result, I as pretty shattered by the end. But it's another under the belt. All up 27km in 2:05:28 (4:38's).

Character building

Kirst gave me 45mins at 1.30pm. It was hot and windy, but I wanted to add a bit of quality. After 200m of a 12km tempo, I was ready to ditch the quality. But stuck at it, telling myself I'd would be rewarded at some point. Ended up doing the 11.8km in 44:25 (3:46's). Every km between 3:45 and 3:50 with a couple of quicker ones towards the end when I finally felt as though I was using my glutes and not just quickly shuffling.

New Year's Day

Normal 14km route with Billy and Bec on their bikes. Reached the turn in 29:12 but felt great on the return so picked the pace up a bit. All up 56:27 (4:02's). Massive crowds in Manly, particularly on the path to Shelley, so there was a bit of tourist dodging. Bec took one out herself and had a stack.

2011 in Review

I started the year with a perfect January - ran every day of the month (first time ever) and put in a good base. First race of the year was a disappointing result in the "Sun Run" and probably won't bother with that race again. I don't normally moan about race fees but $50 for a 7km on roads I train on every day was a bit steep. In any case, I'm planning on taking the Striders 10km series more seriously next year given the attention Macca, Ben, CT and others are paying to it.

March was a PB in the Six Foot Track (I take any PB I can these days) and more good groundwork. April was my first 10km with a disappointing run at Lane Cove. In retrospect I think I was adapting to the heavier workload but I should also have been racing more. Then it was the Novice 10km where things started to improve a bit. I'll do more X-Country next year due to my ANSW duties. Then in May the 10kms started to come together with a 33:29 at Homebush (course record for me) and a 33:26 at North Head, shortly before the State 10km where I finally got under 33 mins for only the second time in a tough race. Had a good SMH Half in between running in a great pack all of the way.

Then it was a bit of a purple patch with the marathon, City to Surf and North Head 10km. That was followed by sickness and injury and a disappointing end to the season with 5 weeks of virtually nothing recovering from the achilles. But in summary:

Top 3 races:

1. North Head 10km. First win and a PB to boot over the distance I race most regularly.
2. Gold Coast Marathon. Solid first effort on a day when lots of others struggled, but there's more ground to be made.
3. SMH Half. I've picked this over the City to Surf purely because it was more of a race and I reckon that, comparatively, the time is better.

Top 3 Films:

1. The Fighter
2. The Guard
3. Bridesmaids

Top book:

A Week in December (probably makes my top 3 ever)

Top Viral Clip:

Annoying Orange meets Lady Pasta I share my kids' love for Annoying Orange.

So, there it is. Head to Heads will get refreshed. Tucks can't go missing next year otherwise I'll introduce a forfeit system. Thamal will get added as a stretch target. Looking forward to 2012. Aim is to run 2:33 at Gold Coast, go well in some 10kms and beat my long-standing Half Marathon PB. More Cross Country, more long tempo runs but otherwise more of the same.

Ta da.

Peroni

Easy 8km first thing in the morning. Legs couldn't get going and felt every ache and pain. Think my body is still adjusting to upping the mileage from zero. 88km this past week. Ran the 7.5km route in 32:46 then continued up to the coffee shop in Fairlight.

Coopers again

11.8km in 46:58 (3:58's). Went out in the warmth of the late afternoon at a comfortable pace. Yesterday that was 4:40's, today it was 4:00's. Make hay while the sun shines.
Now to prepare the house before Timmy et al arrive for beers tomorrow...

Sapporo

8.7km recovery run in about 4:35's feeling the effects of the last couple of days, Finished off with a 150m race against Jack, my 14 year old nephew. Bec's birthday today so dinner at a Teppanyaki restaurant, hence the title.

Tempo time

Got a text from the Tiger yesterday suggesting a 16km tempo at 3:45s. It sounded ambitious given it would follow my first long run in 10 weeks, but you can't turn down an offer from the Tiger so agreed to meet him at 7:30am at Drummoyne Rowers. We did a warm up, he showed me all the 250m markers he'd painted on to the pathway (including the 16km end spot in large letters next to a smiley face) and we jogged back to the start.
Gary set off like a hare and I followed behind. We ran he first 4km together sharing the wind which was pretty strong and I knew which would make the tempo target all the harder. Gary dropped off coming up the bridge near 5km and I just tried to maintain 3:45's but more often than not found myself running 3:46's. My breathing was fine but the legs were dead from yesterday - no zip so I knew that to pick up the pace over the final 3km to make up for lost time would be tough. Did laps of the Bay in 26:00 and 26:12 and finished in 1:00:36. So 3:47 average pace (despite my Garmin showing 16.17km and 3:44 pace - i'll take Gary with Action's measuring wheel every time). Gary finished in the 63's. Another good one under the belt. I'm convinced these long tempos will do some good.

VB

Bush run Part 1.

After a great Christmas Day where I stuffed myself full of Christmas Pudding and Pavlova and couldn't get comfortable for about 30mins after crashing in bed due to my bloated stomach, I was up and out by 6.30am to meet Dicky G, Paul Macca and Justin(?) for a run "with a few trails, but nothing too technical" as Dicky described it. Nice easy pace to start with (and throughout) which was a welcome relief. Headed up the side of Manly Dam, along Wakehurst Parkway, through Forestville and down towards Roseville Bridge but back along the pipeline. Some monstrous hills in there which immediately reminded me of Six Foot and wondered why the hell I'd entered. Beautiful morning though and good company meant the 2:15 passed in no time. About 25kms.

Billecart Salmon

My usual 14km Manly route. Set off with Alec and Gill who were doing the same route but only 12km's turning just before South Steyne. Worked out we'd probably all finish at the same time that way and that's the way it turned out. Clocked every km between 4:10 and 4:15. Felt comfortable other than between 10 and 12km where the humidity affected me. Had forgotten what it's like to struggle through the humidity. All up 58:59 (4:12's) turning in 29:45.

Bollinger

Just 10km from work in 42:45, following a Tiger massage this morning. Feeling very tired.

Hickson Road

Stuffed at work so couldn't make the start, so joined in on rep 2 and only did 4. They went:

3:42
3:40
3:38
3:37

Ran at the front with Bartles, Ray, Andy and in-form Scotty. Ray went off like a madman on the last rep and only just got in touch with him at the end after he went lactic in the final 100m. Nice to spend at least a little time at the front again though.

The first was tough but they felt more manageable after that. Can't believe I've done 5 of these in 3:30 or under before though. Still the toughest session and one from which men are made from. Noticeable that Enda and Kanser were missing...