6km jog with a few strides.
Great result by Benny last night - 13:18 for 5000m in the States finishing 3rd behind Mo and Dathan Ritzenheim.
On other world class performances, congrats to Brenda Davies taking out the North Face 100km in a record time with Tucks smashing his PB for 3rd. Looks like CT had a tough day in the office. Hope he decides now to stick to what he has great talent for rather than this trail walking stuff.
Saturday, May 18, 2013
Friday, May 17, 2013
Friday meander
13km very easy with Ray. Wandered over to the SMH route in Pyrmont. Still can't tell what extra fiddly bit they are making us do around Barangaroo but a new entrance popped up today so maybe that's it. Only looked as though there would be one hairpin so not too bad.
Now just have to get through the trauma that is the Manly West Primary School Carnival that's on tomorrow.
Now just have to get through the trauma that is the Manly West Primary School Carnival that's on tomorrow.
Thursday, May 16, 2013
HuRTS 8 x 800m
Small but merry band not shying away from a bit of speedwork. Ray, Andy, French dude, Durante, John Doe and a couple of others. Left hammie started to feel stiff after 4 (and I was looking for any excuse) so just pushed every other rep after that. Tired going in but felt good on the last rep. Times were:
2:30, 2:28, 2:29, 2:26, 2:48, 2:24, 2:48, 2:20
1:30 rest between reps (I'm sure we used to get 2 mins?).
Andy looks good and is foxing for Sunday. Expect a big one from him. Have a feeling I'll be chasing him and Fats around Mrs Mac's chair with 2km to go. Andy says JB is a dark horse too. The English are on fire...
2:30, 2:28, 2:29, 2:26, 2:48, 2:24, 2:48, 2:20
1:30 rest between reps (I'm sure we used to get 2 mins?).
Andy looks good and is foxing for Sunday. Expect a big one from him. Have a feeling I'll be chasing him and Fats around Mrs Mac's chair with 2km to go. Andy says JB is a dark horse too. The English are on fire...
Wednesday, May 15, 2013
Busy Wed
Strength this morning with Carl. Busy all day so couldn't get out. Ran home untimed nice and easy with a few strides.
Ooh, nearly forgot. Saw the Tiger and he cajoled me into a bet for Sunday's race and forced me into accepting a 6:40 handicap. If he doesn't take $50 off me he should be ashamed of himself.
Ooh, nearly forgot. Saw the Tiger and he cajoled me into a bet for Sunday's race and forced me into accepting a 6:40 handicap. If he doesn't take $50 off me he should be ashamed of himself.
Tuesday, May 14, 2013
HuRTS 8 x 5mins
Something old and something new.
Joined today by Muz for the first time in years now he's resettled back in Oz. Durante was also out. Then a first time appearance for Jamie Palmer (5km nemesis back in September) who was smashing out 6 reps with me and Andy.
I pushed quite hard today - first averaged 3:25 pace, then 3:20, next 4 at 3:15's before easing off on the last 2 at 3:23's. can't say the 3:15's felt easy, but Fats made them look so, running out front at what must have been close to 3:10's for 5 of them. Vlad was also around running with us on the odd numbered reps before "making an effort" (aka running 2:55's) on the even ones.
Had to take a dip in the harbour post session with Pete W, Smolly and Welsh Jim. Not bad considering its almost Winter.
15km all up.
Joined today by Muz for the first time in years now he's resettled back in Oz. Durante was also out. Then a first time appearance for Jamie Palmer (5km nemesis back in September) who was smashing out 6 reps with me and Andy.
I pushed quite hard today - first averaged 3:25 pace, then 3:20, next 4 at 3:15's before easing off on the last 2 at 3:23's. can't say the 3:15's felt easy, but Fats made them look so, running out front at what must have been close to 3:10's for 5 of them. Vlad was also around running with us on the odd numbered reps before "making an effort" (aka running 2:55's) on the even ones.
Had to take a dip in the harbour post session with Pete W, Smolly and Welsh Jim. Not bad considering its almost Winter.
15km all up.
Monday, May 13, 2013
Mondayitis
Usual route but Opera House was blocked off so only 14.3km. Very easy, but did some fast strides (3 x 80m) to finish off.
Feel fine during day but neck and shoulders ache by end of day. Maggie was off school today and Kirst is crook so maybe I'm fighting something off.
Feel fine during day but neck and shoulders ache by end of day. Maggie was off school today and Kirst is crook so maybe I'm fighting something off.
Sunday, May 12, 2013
Same again Sunday
Same as last week with Macca and Justin. 33km in 2:28:31 (4:30's). We were at exactly the same pace as last week until Cromer when Justin put his foot down and dragged me and Macca with him. Another stunning morning - weather is perfect at the moment.
Knee tendon a bit sore. Tired now.
Knee tendon a bit sore. Tired now.
Saturday, May 11, 2013
Manly hilly tempo
Felt rotten this morning but well enough to get out this afternoon so decided to punish myself with the hilly tempo. Plan was not to race it but to feel fairly comfortable and run the hills strongly. Felt good the whole way. Still puffed hard especially on the hills but not the usual desperate feeling. Almost a PB in the end (50:37 - 17s slower than fastest on Jan 19th) so pretty pleased with the form. Was helped at Forty Baskets with the tide being out mind.
3:36, 3:48, 3:53, 4:03 (still can't get that tough km under 4mins), 3:33, 3:49, 3:56, 3:36, 3:54, 4:44, 4:13, 4:22, 3:06 (857m).
Bloody hard on the hammies this run. 2km warm up and down for 17km all up.
This one for the family:
Bec's Little Prelude
3:36, 3:48, 3:53, 4:03 (still can't get that tough km under 4mins), 3:33, 3:49, 3:56, 3:36, 3:54, 4:44, 4:13, 4:22, 3:06 (857m).
Bloody hard on the hammies this run. 2km warm up and down for 17km all up.
This one for the family:
Bec's Little Prelude
Striders Night of Nights
13km easy in about 57mins (4:26's).
Then on to drink too much at the Striders dinners and ask Lisa Weightman inappropriate questions (like would she beat Lara Tamsett over 10km, which she seemed pretty confident of).
115km for the week.
Then on to drink too much at the Striders dinners and ask Lisa Weightman inappropriate questions (like would she beat Lara Tamsett over 10km, which she seemed pretty confident of).
115km for the week.
Thursday, May 09, 2013
HuRTS Pyramid
Strength with Carl this morning but only a little bit on the legs as mostly core an upper body so felt OK for this session.
And a funny session it is. There aren't many occasions I've done it at max effort for one reason or another. It's quite intimidating, especially on the 3 and 4 lappers, to commit early on. Anyway, all I had to do was follow Barts who continues on in sparkling form, with J-Fen not far behind and Ray and others dropping in and out occasionally. Reps went:
80, 2:40, 4:00, 5:29, 4:10, 2:37, 74
That's as good as the best I've done. Disappointed with the 4:10 when Barts took a big lead on the first lap taking it out quickly, but otherwise pretty happy considering the lack of speedwork I've done recently.
Some photos from Saturday:
Tucks and I (and random ranga):
Dicky H, J-Fen and Richie P:
Macca and Hamish M:
Enda:
The Tiger and Justin B in the background:
MC in blue:
Laura:
Young Timmy - he could take a lesson in form from Laura:
And a funny session it is. There aren't many occasions I've done it at max effort for one reason or another. It's quite intimidating, especially on the 3 and 4 lappers, to commit early on. Anyway, all I had to do was follow Barts who continues on in sparkling form, with J-Fen not far behind and Ray and others dropping in and out occasionally. Reps went:
80, 2:40, 4:00, 5:29, 4:10, 2:37, 74
That's as good as the best I've done. Disappointed with the 4:10 when Barts took a big lead on the first lap taking it out quickly, but otherwise pretty happy considering the lack of speedwork I've done recently.
Some photos from Saturday:
Tucks and I (and random ranga):
Dicky H, J-Fen and Richie P:
Macca and Hamish M:
Enda:
The Tiger and Justin B in the background:
MC in blue:
Laura:
Young Timmy - he could take a lesson in form from Laura:
Wednesday, May 08, 2013
Tuesday, May 07, 2013
Dreamer!
Bec had her school XC today. Last year she won it easily (they're all geeks at her school) after having done 3-4 months regular training with me and Billy. She kept on telling us how she was going to win today (despite having done nothing but sit on her arse for the past 3 months) to which Kirst and I would respond by singing the following Supertramp song to her:
Supertramp: Dreamer
Well, I was in the changing rooms after my run at lunch and received a call on my mobile with Bec singing it back to me. So well done girl. She wins her "mother and daughter treat trip to Max Brenner". Talk about incentivising in inappropriate ways.
Today did 45mins tempo. Ran with Andy the whole way with Barts, Vlad and Fats ahead by about 60m at the turn. Fats came flying by us under the bridge and was on fire today. Edged ahead of Andy climbing the hills at the end and tried to catch Fats but didn't quite manage it. Still, 12.65km in 44:54 (3:32 average) was good considering that's 80km in 4 days. Felt heavy all the way but breathing was fine, but strong on the hills at the end which was good. 10:11 for the final gate to gate. Barts continues to go from strength to strength - elongating the session to a 60min tempo and still averaged 3:27's.
Supertramp: Dreamer
Well, I was in the changing rooms after my run at lunch and received a call on my mobile with Bec singing it back to me. So well done girl. She wins her "mother and daughter treat trip to Max Brenner". Talk about incentivising in inappropriate ways.
Today did 45mins tempo. Ran with Andy the whole way with Barts, Vlad and Fats ahead by about 60m at the turn. Fats came flying by us under the bridge and was on fire today. Edged ahead of Andy climbing the hills at the end and tried to catch Fats but didn't quite manage it. Still, 12.65km in 44:54 (3:32 average) was good considering that's 80km in 4 days. Felt heavy all the way but breathing was fine, but strong on the hills at the end which was good. 10:11 for the final gate to gate. Barts continues to go from strength to strength - elongating the session to a 60min tempo and still averaged 3:27's.
Monday, May 06, 2013
Different Monday
Shock! We ran an alternative Monday route, continuing on around Pyrmont Wharves but finishing straight up from CQ. 16.5km very easy with Barts, MC, Ray, Slapstick, Laura and others dropping off along the way.
Dad's booked his hotel room for Berlin so I will have a cheer squad!
Dad's booked his hotel room for Berlin so I will have a cheer squad!
Sunday, May 05, 2013
Getting longer Sunday
Out with Macca at 5.45am for 33km on our usual Northern Beaches route but avoiding the section to the Narrabeen track. I did an extra loop of the golf course at the end (saying hello to a very speedy Gus McGillavry powering up Kenneth Road).
2:31:45 (4:35's). Felt ok today despite yesterday's race. Nice to have no specific aches or pains (touch wood).
Bec, warming up for Brookvale FC game. Hopefully she can avoid 2 weekends in a row of all my kids being smashed at soccer.
2:31:45 (4:35's). Felt ok today despite yesterday's race. Nice to have no specific aches or pains (touch wood).
Bec, warming up for Brookvale FC game. Hopefully she can avoid 2 weekends in a row of all my kids being smashed at soccer.
Saturday, May 04, 2013
Sydney10: 23rd in 33:02
Well, in the end it was pretty much exactly what I expected. Kanser would accuse me of falling prey to the central governor.
Turned up pretty early after a good week of sleep and off the booze. Did about 3km warm up then some sprints and was feeling pretty good on the start line, albeit very nervous. Had a good few chats with all the crowd and it was a huge HuRTS turnout. Biggest disappointment was the absence of Andy who texted last night to say he'd fallen victim to the stomach bug he'd been trying to avoid all week. Just the worst luck as he was flying in training. I was in this position last year so know how he feels.
Gun went and it was the usual mad, slightly downhill, sprint. Conditions were perfect (cool and still) so knew it was going to be quick. I'd decided not to wear a watch though as I'd knew there would always be plenty of people to chase so no need to chase the clock. By 1km I'd settled in behind Barts with Tucks just behind. There were plenty of others around though, with CT and Nick Bellemore just ahead and some ranga chap I didn't recognise. Plan before the race was to stick to Barts for as long as possible, knowing the 3km to 5km section (slightly uphill) would be the biggest test. Sure enough, after the hairpin at 3.2km he starts to chase a few guys up ahead and I couldn't respond. At this point Tucks came past so I latched on to him instead. Stayed this way until the hairpin at 5km which we reached in 16:22. Renaud took this photo shortly after:
I fell off a bit here, then rallied at 6km and told myself to keep the effort up. Went past the group you can see above just after 7km with only Tucks coming with me. At this stage, Barts was about 50m up the road but was stranded so I thought we may have a chance of catching him if he started to fade. But at the hairpin at 8.2km Tucks started piling the pressure on and was inching ahead. I was just holding on at this stage, aware of some footsteps behind starting to catch. Tried to rally at the end, especially coming into the final straight when I saw the clock and desperately tried to get under 33, but it wasn't to be. Another photo from Renaud in the final straight:
Bit disappointed immediately after in not dipping under 33 and being 27s behind Barts, CT and Robbie, but in retrospect I think they all had great runs (when you see how close to Liam Ridings, Mark Warren et al they got) and I still managed to beat some very good runners in Hamish M, Kevin Robertson, Sam Walker etc. Timmy will no doubt take the piss for finishing just behind Tucks YET again but in truth I think he brings the best out of me in races and I'd have been slower if he hadn't been there.
Some great runs out there - Barts (a 1s PB with 32:35), Anna (big PB in 37:05 and taking Laura's scalp in the process), Richie P in a great PB despite being well the wrong side of 40 with a 34:24 but run of the day for me was Mr Ace running 36:00. Also dead chuffed to see my Sunday run buddy Macca defy all the doubters and prove once again that racing is very different to training in running 35:13. He'll be on a steep upward curve from here.
Nice warmdown after with a bubbly MC, J-Fen, Mr Ace and others. The estimated times were pretty accurate - actual results next to the predicted times in yesterday's post. A bit controversial, but I reckon this course is longer than in previous years. The 5km hairpin is closer down Olympic Boulevard, but the 3.2km hairpin was placed much further down the road - the difference being that you run the longer 3.2km hairpin twice but the shorter 5km hairpin only once. That said, I reckon it's an accurate 10km now - despite everyone's Garmin readings.
Turned up pretty early after a good week of sleep and off the booze. Did about 3km warm up then some sprints and was feeling pretty good on the start line, albeit very nervous. Had a good few chats with all the crowd and it was a huge HuRTS turnout. Biggest disappointment was the absence of Andy who texted last night to say he'd fallen victim to the stomach bug he'd been trying to avoid all week. Just the worst luck as he was flying in training. I was in this position last year so know how he feels.
Gun went and it was the usual mad, slightly downhill, sprint. Conditions were perfect (cool and still) so knew it was going to be quick. I'd decided not to wear a watch though as I'd knew there would always be plenty of people to chase so no need to chase the clock. By 1km I'd settled in behind Barts with Tucks just behind. There were plenty of others around though, with CT and Nick Bellemore just ahead and some ranga chap I didn't recognise. Plan before the race was to stick to Barts for as long as possible, knowing the 3km to 5km section (slightly uphill) would be the biggest test. Sure enough, after the hairpin at 3.2km he starts to chase a few guys up ahead and I couldn't respond. At this point Tucks came past so I latched on to him instead. Stayed this way until the hairpin at 5km which we reached in 16:22. Renaud took this photo shortly after:
I fell off a bit here, then rallied at 6km and told myself to keep the effort up. Went past the group you can see above just after 7km with only Tucks coming with me. At this stage, Barts was about 50m up the road but was stranded so I thought we may have a chance of catching him if he started to fade. But at the hairpin at 8.2km Tucks started piling the pressure on and was inching ahead. I was just holding on at this stage, aware of some footsteps behind starting to catch. Tried to rally at the end, especially coming into the final straight when I saw the clock and desperately tried to get under 33, but it wasn't to be. Another photo from Renaud in the final straight:
Bit disappointed immediately after in not dipping under 33 and being 27s behind Barts, CT and Robbie, but in retrospect I think they all had great runs (when you see how close to Liam Ridings, Mark Warren et al they got) and I still managed to beat some very good runners in Hamish M, Kevin Robertson, Sam Walker etc. Timmy will no doubt take the piss for finishing just behind Tucks YET again but in truth I think he brings the best out of me in races and I'd have been slower if he hadn't been there.
Some great runs out there - Barts (a 1s PB with 32:35), Anna (big PB in 37:05 and taking Laura's scalp in the process), Richie P in a great PB despite being well the wrong side of 40 with a 34:24 but run of the day for me was Mr Ace running 36:00. Also dead chuffed to see my Sunday run buddy Macca defy all the doubters and prove once again that racing is very different to training in running 35:13. He'll be on a steep upward curve from here.
Nice warmdown after with a bubbly MC, J-Fen, Mr Ace and others. The estimated times were pretty accurate - actual results next to the predicted times in yesterday's post. A bit controversial, but I reckon this course is longer than in previous years. The 5km hairpin is closer down Olympic Boulevard, but the 3.2km hairpin was placed much further down the road - the difference being that you run the longer 3.2km hairpin twice but the shorter 5km hairpin only once. That said, I reckon it's an accurate 10km now - despite everyone's Garmin readings.
Friday, May 03, 2013
Taper time
Very easy 6km jog with MC, BW and Chris Shaw. All the talk was on tomorrow's race. It's the biggest 10km of the year and, after City to Surf and JPMorgan, one of the biggest on the HuRTS calendar. We should have a very large turnout. As a result, I thought I'd post my random selection of predicted times:
CT: 32:35 (Actual 32:33)
Robdog: 32:40 (Actual 32:37)
Barts: 32:45 (Actual 32:35)
Tucks: 32:55 (Actual 32:59)
Andy: 33:15 (Absent)
Fats: 33:23 (Actual 33:43)
Jonny B: 33:30 (Actual 34:21)
J-Fen: 33:45 (Actual 34:05)
T-Bell: 33:47 (Absent)
Kenny: 33:59 (Actual 34:49)
Ray: 34:20 (Actual 35:27)
Enda: 34:23 (Actual 35:09)
Dicky H: 34:25 (Actual 34:41)
Tiger: 35:05 (Actual 35:32)
Macca: 35:40 (Actual 35:13)
MC: 35:45 (Actual 35:50)
Laura: 36:20 (Actual 37:27)
Timmy: 36:49 (Actual 37:44)
Anna: 37:20 (Actual 37:06)
Aidan: 37:20 (Actual 37:31)
Kilted Scot: 38:20 (Absent)
Elle: 39:32 (Actual 39:47 very impressive!)
Some fast times there but I think the boys (and girls) are running well.
Harry Summers will win the race in 29:10 (Yep, 1st, Actual 29:36) and Celia Sullohern will be first female in 34:40 (Actual 35:13 but only 2nd).
CT: 32:35 (Actual 32:33)
Robdog: 32:40 (Actual 32:37)
Barts: 32:45 (Actual 32:35)
Tucks: 32:55 (Actual 32:59)
Andy: 33:15 (Absent)
Fats: 33:23 (Actual 33:43)
Jonny B: 33:30 (Actual 34:21)
J-Fen: 33:45 (Actual 34:05)
T-Bell: 33:47 (Absent)
Kenny: 33:59 (Actual 34:49)
Ray: 34:20 (Actual 35:27)
Enda: 34:23 (Actual 35:09)
Dicky H: 34:25 (Actual 34:41)
Tiger: 35:05 (Actual 35:32)
Macca: 35:40 (Actual 35:13)
MC: 35:45 (Actual 35:50)
Laura: 36:20 (Actual 37:27)
Timmy: 36:49 (Actual 37:44)
Anna: 37:20 (Actual 37:06)
Aidan: 37:20 (Actual 37:31)
Kilted Scot: 38:20 (Absent)
Elle: 39:32 (Actual 39:47 very impressive!)
Some fast times there but I think the boys (and girls) are running well.
Harry Summers will win the race in 29:10 (Yep, 1st, Actual 29:36) and Celia Sullohern will be first female in 34:40 (Actual 35:13 but only 2nd).
Thursday, May 02, 2013
Crocodile man
Easy 9km today with 8 100m sprints thrown in. Felt good in my new Musha 5's. MC, John Doe, Slapstick, Mr Ace, LF Charlie, Laura, Mermaid and Elle the Belle were all along for the ride.
Had to include a picture of Khotso Mokoena jumping over crocodiles. I love these man versus nature/machine media opportunities (like Bolt races a horse or Guzzo beating a car to the City from Epping):
Had to include a picture of Khotso Mokoena jumping over crocodiles. I love these man versus nature/machine media opportunities (like Bolt races a horse or Guzzo beating a car to the City from Epping):
Wednesday, May 01, 2013
Vitamin B12
Strength with Carl this morning. Massage with the Tiger this arvo. Followed by 11km around Pyrmont very easy. Going hard on the vitamins, protein powder, Juice Plus, you name it. These are the final acts of a desperate man.
Super proud of Kirst who ran a 7km time trial in 35:12 this morning (finishing up the monster hill that is Condamine St). Her running coach plainly knows a lot more about running than I do.
Super proud of Kirst who ran a 7km time trial in 35:12 this morning (finishing up the monster hill that is Condamine St). Her running coach plainly knows a lot more about running than I do.
Tuesday, April 30, 2013
HuRTS 3min reps
Good crowd out today for the first HuRTS session I've done in a while. Wanted to push it a bit to see how I was feeling and the answer was clear. Not so good.
Vlad and Barts were way ahead. I was puffing running 3:20's (although they may have quickened a bit later on) with the legs just not used to turning over at that pace at the moment. Managed 12 reps. I think I'll take it very easy for the rest of the week for the chance of feeling fresh on Saturday. Andy and Fats continue to run well, J-Fen is coming back into form and big news of the day is that Tucks is back in town and running on Saturday too. So Timmy has me down as odds-on HuRTS no.6 at this stage. At least it trumps his current HuRTS no.74.
Apart from that it was business as usual. Fats let us know what he had for breakfast via a combined fist pump and bottom pump. Ray didn't stop talking. Macca was breathing hard. Everybody gave their words of wisdom to Laura.
Nice to see TB back in town. Hope he's running on Sat too.
Vlad and Barts were way ahead. I was puffing running 3:20's (although they may have quickened a bit later on) with the legs just not used to turning over at that pace at the moment. Managed 12 reps. I think I'll take it very easy for the rest of the week for the chance of feeling fresh on Saturday. Andy and Fats continue to run well, J-Fen is coming back into form and big news of the day is that Tucks is back in town and running on Saturday too. So Timmy has me down as odds-on HuRTS no.6 at this stage. At least it trumps his current HuRTS no.74.
Apart from that it was business as usual. Fats let us know what he had for breakfast via a combined fist pump and bottom pump. Ray didn't stop talking. Macca was breathing hard. Everybody gave their words of wisdom to Laura.
Nice to see TB back in town. Hope he's running on Sat too.
Monday, April 29, 2013
Longish Monday
Having missed the long weekend run I tried to squeeze one in today but work got the better of me. Only managed 23km in 1:40 (4:20's). Still feeling average after Saturday night.
Fantastic run by Benny to win the Payton Jordan Invitational 10km in Stanford this afternoon in 27:37 thereby booking his ticket to the World Champs in Moscow. Few peak better for the races that matter than Ben. That's a super time for someone beaten to 3rd in a domestic 10km road race in Tassie only a few weeks ago.
Fantastic run by Benny to win the Payton Jordan Invitational 10km in Stanford this afternoon in 27:37 thereby booking his ticket to the World Champs in Moscow. Few peak better for the races that matter than Ben. That's a super time for someone beaten to 3rd in a domestic 10km road race in Tassie only a few weeks ago.
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