HuRTS 5000m Time Trial

So over to ES Marks this evening driving Jeet and new recruit Ollie Lord from the City.  There we met JFen, Enda, Angus, Quentin, Andy and Renee getting ready to race, with Paul Hannell, Carla and Timmy on timing and encouragement duties.  Did a few laps warm up, tried a bit of stretching (mainly for the left hammie), did a few run throughs then we're off. 

It was pretty windy down the back straight, and Quentin set off quick.  He was stretching away on the home straight, my guess being that he was trying to gap me before the windy back straight.  So for the first few laps I was digging in to stay in touch.  Carried on like this until 3km.  Went through 1km in 3:03 and 3km in 3:21.  Then on the lap between 3km and 3.4km Quentin seemed to slow and was breathing hard so I thought, here's my chance, let's go.  Went into the lead and tried to push the pace but, of course, being the dogged bugger he is, he just tucked in and held on.  With 2 laps to go Q takes the lead again and starts upping the pace.  With a lap to go, I'm feeling pretty good, don't go too early lest I hit the wind, come around the final bend and then unleash the famous Highnam kick.  Which of course, Quentin matches fairly easily by lifting his pace only slightly.  To be fair, it was neck and neck down the straight but he won by 0.34s according to Paul Hannell's impressive looking 1970's timing machine, complete with biddy printer.  15:37:51 to Q and 15:37:84 to me.

Next home was Ollie (plainly taking it easy or not in form as he ran 45:08 for C2S last year), then Enda in 16:10, disappointed not to be 11s quicker, then Andy in 16:32, then Angus in 17:01 (I'm guessing disappointed not to be 2s quicker!), then JFen on the comeback with 17:18, then Jeet in 17:56 and finally Renee in 19:11.  Great crowd, great night.

Happy with the time as it's been a solid week.  Will take tomorrow off before running ANSW Short Course XC against all the quicks on Saturday.

Wednesday wander

The usual one loop of Centennial with MC, Clarkey, Crossy, TKS, JW, Big Kev and others.  67 something.  Legs tired after yesterday.  Left knee a bit sore.

Timmy Combo HuRTS Session

You can tell C2S is around the corner.  A huge turnout today, perhaps the biggest ever.  Fortunately Mikey had put up two sessions to choose from - the new Timmy combo (20mins of continuous hills pushing both downs and ups followed by a 5km tempo) or the usual 8 x 5mins.  CT, Quentin and Deano were leading the 5min reps while Clarkey, Muz, Crossy, Andy and Tucks joined me for the Timmy combo.  God knows what Enda was doing.  Tapering for a Time Trial.  That bloke has a lot to learn.

"The Hill" was about 150m from the football pitch above the Domain Carpark to the Robbie Burns statue then straight back down.  I started quite conservatively with Clarkey, Muz and Crossy up ahead but Tucks taking it even more easy than me.  And thank God I did.  Looked at my watch at 5mins and thought, far out, I'm only 25% into this and struggling already.  Noticed that I was keeping pace on the ups but starting to catch the lads in front on the downs.  At about halfway I went past Crossy and Muz and then caught Clarkey who was having a few problems with his ITB.  He took a rep out to stretch it then joined me again for the final 5 mins. 

Was a pretty brutal session in its own right, with us all looking pretty apprehensive about the tempo about to follow.  Split into 3 groups, a 4min km group, a 3:45 group and a 3:30 group.  Set off with Muz, Clarkey and Crossy running together - Tucks, Andy, Macca and Phil a bit further back.  It was strange to be running with dead legs but managed to hold it together OK.  Went through km markers in 3:22, 3:15, 3:20, 3:22 then 2:56 for the final 830m (3:32 pace) for 16:15 all up.  Clarkey pulled ahead at 3km and stormed home.  Muz and Crossy dropped off at about 3.5km but then on the hill near the Art Gallery I hear footsteps behind, assume Crossy has recovered well but suddenly see Tucks fly past!  That sly old dog.  Coming into form when it matters.

Long warm down with MC, Andy, Clarkey and Jeet for 15km all up.

Painful Monday

Painful due to the hangover.  Great night at CT's.  I was cutting some fine moves on the dancefloor.  Not sure who came up with the great idea of going to Jackson's on George though. 

Today was the usual Monday route in 68:03 (4:27's).  Big crowd there today including MC, Andy, Clarkey, Jeet, Ray, Charlie and loads more.  Felt very comfortable but my left knee is not right (by definition in fact, hahaha).  Getting pain when running up hill, which doesn't bode well for C2S. 

Fast finish Sunday

Out to the Boy Charlton pool early doors on a stunning Sunday morning to meet Macca, Jamie, Justin, Ben and Lewis Ingram.  Plan was 32-34km with a fast finish.  Macca seemed keen this morning (plainly coming into form after running a 1:16 Sri Chinmoy Half last week) setting a solid pace from the off, certainly quicker than the pace I'd slogged over the 1.3km from my new house to the pool.

Felt pretty good today though and was initially looking forward to the fast finish, but then from 17km onwards my legs started to tighten up a bit and the left glute was again a bit of a problem.  Pace was picking up on the out and back around Narrabeen Lake then from Narrabeen bridge I started to pick it up more just to test the glute.  Seemed ok on the flats and we we're running quickly - 3:35's along here.  Jamie and Justin dropped off first, then Lewis around the Long Reef headland but Macca was as tenacious as ever.  He even went into the lead coming into Dee Why and gave me a bit of a break.  But going up the hill through Dee Why he dropped off a bit so I stopped at the top to stretch my glute then ran with Macca back home with him once again getting back into the low 3:30's.  He's hitting some great form.

Felt good at the end.  Pleased I could hold on well for the first long run in 5 weeks.  All up 33km exactly in 2:15:45 (4:06 average) with the final 10km in 36:46.

Now to undo it all tonight at CT's 40th.

Saturday not Parkrun

Kirst stole my Parkrun slot with a yoga session so just did a steady 10km in the late afternoon in 42:27.

Friday frolics

15.3km in 66 something (4:19 average).  Springer, Israelie Jonathan, Hardcore Michael and quite a few others I didn't know.

Too many beers this evening with Timmy, Enda, Charlie and 'Lil Jimmy.  Parkrun will be tough in the morning.

HuRTS CEO Up in Arms

Well, all hell broke loose on the HuRTS emails this morning.  Chicanery and perfidy galore, with separatists Barts and Pete Triathlon Man both attempting to bring down Mikey's HuRTS empire with their own personal email distribution lists (Barts targeting the elites, Pete targeting the swimmers - and a few ladies it must be added) suggesting a hill session.  Might have been easier just to ask Mike to suggest a hill session given it seems everyone wants to do that with C2S approaching.  But no, and heated emails followed.  Of course, being Chairman, I backed CEO Mikey to the hilt.  You can expect his resignation in a couple of weeks.

Fortunately I had a client lunch today so did a tempo run (first from new house) around North Head and back.  3km of nasty hills in the middle and the legs were wobbly over the final 2km.  My Suunto ran out of battery before the end but I was 41.34 at 11km so probably ended up averaging about 3:43's (it's about 16.4km).  Will do this a couple more times before C2S and need to improve on that dramatically. 

1km warm up and 1km warm down on Nolans before and after.  Loving the new house. 

Recap Wednesday

A much needed massage with the Tiger this morning where he stuck needles in my ass.  I was unconsciously kicking like a mule but seemed to do the trick as I was high stepping back to the office.

One full Centennial loop at lunch with Crossy (looking super fit and giving away his lo-sugar diet secret), JW and Big Kev.  MC and others were taking it a bit easier dropping off early.  16km all up.

A few photos from holiday:

 

Mt Titlis, near Lucerne.  Charlie couldn't stop giggling about its name all day.  You can see we were well dressed for the occasion.

Climbing the mountains above Saas-Fee.  I had Claudia on my shoulders all the way up here and was knackered.

Bagnone, our village in Italy.  Loved it.

Claudia and I getting lost in the streets in Lucca, Italy.  Bit concerned about her actions when I asked her to pose for a photo. 

 

Me and my schoolmate Steve, at 2am in Pizza Pizza, Hexham's favourite (only) late night pizza/kebab joint.

Back blogging

Well, it was a magic 3.5 weeks in Switzerland, Italy and Scotland.  A few token jogs which in now way compensated for the booze intake and dessert eating.  Squeezed into my suit for work this morning pretending I still needed the same hole in my belt as 4 weeks ago. 

Rocked up to HuRTS today to discover Barts LEADING A BREAKAWAY SESSION with the HuRTS elite.  I stayed loyal.

Session was 45min tempo.  Just what I've been lacking.  Quentin took off (he seems to have hit some form) while I ran with Fats and Dean Degan with Macca just behind.  22.5mins was about 100m past the first speed bump and about 20m behind Fats.  Legs were a bit fatigued now.  Only got off the flight from Newcastle 14 hours previously so not too surprising.  Quentin came storming by before the O House with Fats just behind so ran with Fats from there.  Pushed up the hills to get back just under 45mins (44:57).  Long warmdown with Q and Mikey for 18km all up.

Going to see the Tiger tomorrow as my left glute is sore.  Too much carrying Claudia up big mountains.

Been hearing a lot of carry on about Enda's form.  Apparently he's out to beat me at City to Surf.  Well, I'm overweight and under fitness and Enda knows when to take his chances and strike.  It'll be close given how well he's running, but just the motivation I need.

Sophie Highnam

Rocked up at HuRTS today for the pyramid session just to take it easy.  No Mikey, no Timmy so I had to mark out the course on the field adjacent to Rushcutters and made a bit of a hash of it being about 20m short.  Still, we all got on with it.  Ran with Barts, George, Jonathan and Elle in group 2 with BOB, Quentin, Dom, Rich Mullaney, Ben Dec and others in group 1.  Just rolled around today with a longish warmdown.

Big news of the day received this evening when I heard that my niece, Sophie Highnam, has been selected to run for Victoria in the Australian XC Champs in Albany, WA in August having dominated her zone and regional XC meets.  Good on 'ya Soph!!  We've seen her brother Jack's Blog (who is talented enough).  Bring on Soph's!

HuRTS Commonwealth Games Time Trial - 3rd in 15:28

PWell, tonight was one of those bizarre but hugely enjoyable evenings that, 7 days ago, you'd never be able to predict.  It was about then that LJ sent around an email asking if a few of the squad could pace for Eloise Wellings and Emily Brichacek.  They were looking to do a final 5000m hit out before heading for some altitude training in St Moritz and then on to Glasgow where they're both competing in the 5000m in the Commonwealth Games.  It's the sort of opportunity you don't turn down (even all the way down in Sylvania Waters) especially with free Crust Pizza and a singlet thrown into the bargain.

So I picked up Quentin (and Carla), Barts and Muz from work and drove down.  I'd been bricking myself all day and was no less nervous on the trip.  Luckily the wind had died down quite a bit and it was cool.  Did a few laps warmup then bumped into Eloise who had revised down the required pacing through 3000m from 9:09 to 9:12.  So on the start line it was Emily and Eloise, Barts, CT, Muz, Quentin, Crossy, myself and two chaps called Luke and *bad tempered bloke*.  David Tarbottom from Athletics NSW was filming and timing, and then Jock (from Jock Athletic - coaching Eloise) announces Steve Waugh as the starter.  Barts and I look at each other and point to Waugh mouthing "It's Steve Waugh!" while Quentin (an American for those who don't know him) looks on rather nonplussed. 

So we had to run 73/74's.  I put my hand up to run the first 2 laps knowing they're the easiest.  Steve Waugh tells us to go (with little warning it must be said), I stumble, nearly pull a hammie and rush to the front only to find bad tempered bloke flying off way too quick.  Try to slow things down, bad tempered bloke drops back and we go through in 73.  Next lap the same.  Then Quentin comes to the front and does a 72, then slows a bit so I reassume front running duties.  First km 3:05. Second km 3:05.  Third km 3:05.  I'd felt great to 3km but then I start to count the laps to go - 5 now, that's not too bad.  But it's starting to hurt.  Each time we get down the back straight Eloise shouts "faster, faster!" and I swear that if I hadn't had an Olympian shouting at me I'd have been running 2s a lap slower.  At some point here CT comes past and does a lap and a bit in front before I go back again.  Then with 1km to go I'm hurting and must be slowing as Eloise shouts "Tim, move aside" and I'm thinking "who he fuck is Tim and why's she shouting at him" before Truscott yells "TOMMY MOVE OUT".  So I do and the girls go through looking super smooth so I tuck in behind but they start to gap me.  I can see CT's shadow just behind so I know it's now a race between him and me.  Dig in to 600m to go thinking it's only half of Farm Cove to go now.  Then at 400m I give another push and see that CT has dropped off.  At 200m I'm catching the girls again but into the home straight they are racing each other and it's too late to catch.

Chuffed to bits with the time.  An 8s PB and another of Dad's PBs knocked off.  In fact, the last.  I can now retire.  Pleased to beat the boys too, albeit with all of them on the comeback trail.  It's not often we all get to race together like this, especially on the pressure cooker of the track.  Final results were:

Emily Brichacek:  15:26 (PB)

Eloise Wellings:  15:27

Tom Highnam:  15:28 (PB)

Chris Truscott:  15:35

John Bartlett:  15:38

Quentin Reeve:  15:42

Bad Tempered Bloke:  15:47

Andy Cross:  15:51 (PB)

Anthony Murrell:  16:18

So we all do a warmdown and Eloise tells us she's going to St Moritz next week so I tell her I'm going to Switzerland on Friday.  Held back from telling her I'm also going to be in Gateshead where the Aussie training camp is and Scotland as I thought she might think I was stalking her.  Then on to Crust Pizza in Cronulla for free pizza and chat with the boys and LJ.  Eloise gives quite a moving speech thanking all her support crew, her new friend Emily and the pacers.  I noted the use of the plural but picked up on the fact she was only looking at me.  Then her father-in-law gave a speech and I made a mental note not to speak at any of my kids, or their spouses, gatherings.

But a fab night.

The boys

Our official starter

This is going to be scary

Monday - moved house.  Knackered.

Tuesday - HuRTS 4 x 10mins but took it easy running 3:50's with Quentin.   Easy session due to a TT we are pacing for Emily Brichaceck and Eloise Wellings (Commonwealth Games 5000m representatives) down in Sylvania tomorrow.  5000m which they want to do at 3:03 pace (15:15).  Sounds very ambitious to me so Barts, CT, Muz, Crossy, Quentin and myself have all been roped in by LJ to help them do it on the promise of a singlet and some Crust pizza.  My prediction is we'll manage 4 laps then everyone (bar maybe Emily) will drop off and it'll become a race.  Feeling good though so I'll give it a crack.  Just hope these winds drop.

Short Sunday

Caught up with Richard Mullaney this morning then met Macca, Ben, Justin and Banksy.   Headed up towards Narrabeen but I turned at Long Reef, not intending to do a long one.  In truth, I needed to just haul my ass back home at whatever pace I could muster.  VERY tired after yesterday, particularly as I spent the whole day moving house and I've had three 4:30am/5:30am starts.

16.5km in 1:15:00 (4:32's).

Last night in 25 Griffiths St tonight.  Many fond memories of the place.  When I moved in I thought a long run was 16km and couldn't beat 35mins for 10km.

Curl Curl Parkrun - 1st in 16:05

So today I did a Quentin on Quentin.  Caught up with Sammy and the boys on the Manly 5.30pm ferry and dragged myself away from 'Lil Jimmy Matthews and J-Fen in the Wharf Bar after a mountain of Coopers Pale Ale at 10.30pm.  Up at 6am to do 12km with Elle before starting Parkrun.  Good crowd today with Quentin, Jamie, Macca, Pete W, Lewis Ingram (who I met for the first time) and others all rocking up.  Wasn't feeling confident after the big night so plan was just to try and stick to Quentin for as long as possible.  But legs felt pretty good after an easy week and I reckon the 12km warmup actually helped.  First km in about 3:08, then about 3:10, then the slow third km in 3:21.  Felt good up the hill on Harbord Rd and realised Q was going to wind it up from there.  Pace got gradually quicker.  Thought that if I stuck on his shoulder he'd get frustrated at some point.  After the bridge and out of the trees I decided to finally hit the front.  He of course reacted, dogged bastard that he is, so it was an all-out sprint from there.

Really pleased with the time - 16:05 feeling pretty comfortable until the final 500m.  Then finished off with another 9.5km with Elle (and Lewis, Jamie, Macca and Jamie's mate for the first 6km) for 26.5km all up.

Finally, proof for all the doubters of my dancing ability - shown here passed on to the next generation:

Oh the highs, oh the lows...

Up at 4.40am.  Down to the Ivanhoe.  Meet Big Sam and little Jack.  Have coffee.  Have ham and cheese croissant.  Get depressed at Suarez's headed goal.  Temporary excitement followed by groaning at every near England miss.  Jump in the air and hug Sammy when Rooney scores.  Stare into my empty coffee cup when Suarez scores again.  Flounce home.  Put running kit on.  Run to work.  Having been up for 4 hours, actually feel pretty good.  Bump into Macca in Kirribilli.  Bit strange.  Have a chat.  Carry on to work.  56:46.  Last time I'll ever do this route.  Momentarily reminisce.  But in my new house I shall be able to run around Nolan Reserve barefoot in the dew.  Maybe even naked.

Tempo run to work

Had a client lunch on today (guest speakers Phil Liggett and Gabriel Gate, who were awesome) so substituted the speed session with a tempo run to work.  Always hurts like hell as:
(a) it's bloody hilly from Manly to the CBD; and
(b) i'm no good first thing in the morning.
But didn't feel too shabby after an easier week.  23:52 at Spit Junction (where I met a lady at the crossing who said; "did I see you running from Fairlight? You must be very fast" to which I feigned modesty and said something along the lines of "you know, I do what I can".
Got to work in 50:38 and legs were even a bit wobbly running up Bent Street.  It's only 3:53's but felt tough.  How the hell did I ever run 46:43 over that route?  That record is impregnable.

Enjoyable run

Not often I get to say that.

Had a partners meeting at lunch so went out around the Centennial route in the late afternoon sun feeling good and with almost no aches and pains.  12+km in 52mins.

HuRTS 45min Fartlek

Rocked up today for a bit of banter more than anything else, and got plenty of it with Enda and Barts in fine form - Enda thinking he's got the making of the former HuRTS #1 and Barts not yet ready to give any ground to the Irish upstart.

Only 3 of us from Launnie made it there, LJ, Birchy and myself taking it easy nursing sore bodies (and heads).  I ran with Macca, Rich Mullaney, Craig P and Phil Dove.  Wasn't that easy in all honesty - we were averaging 3:40's overall and I was mentally and physically drained.  Got back in 44:30 though so must have upped the pace on the return.

Big group upfront with Tucks finally giving it a go, Enda, Barts, Crossy and Clarkey all leading each other out but Barts showed he's on the comeback by leading them back.

Long warm down for 18km all up.

Launceston 10km - 21st in 32:07

At the start of the year I wanted to concentrate on 10kms.  Hadn't been under 33 since September 2011 and it's a distance I've got a lot of respect for - running a good 10km is bloody hard. So a lot of the year had been planned around Sydney10 and Launceston.  Was feeling in good shape in the past couple of weeks so was pretty nervous and excited heading down to Tassie.  Great crowd down there with Timmy, Birchy, Dr Skins, Robbie, Quentin (and Carla), LJ, Elle, Jackie and Charlie K all making the trip.  Sized up a pasta place for the evening, checked out the arctic monkeys and froze our arses off before tucking in early for a good nights sleep.

Managed a breaky in the morning due to the relatively late start of 10am and even managed to watch England's first half v Italy.  Then we were off to the start, good warm up before I plonk myself on the front cuddling a couple of Kenyans while Timmy is still out stretching in front of the start with Liam Adams and co.  Then we're off.

Steady myself in the huge rush.  It's a slightly downhill start which makes it super quick.  Then I can't quite believe how quickly a front pack forms and how quickly they gap me.  I'm leading the second group and by 1km they already have a 40m gap on me.  And I can see from the lead car that I've just run 3:00 for the km!  Quite a few must have dropped off as by 1.5km I'm aware that there's only 1 chap on my shoulder, huffing and puffing like an old man.  It was like running with Macca!  Keep trying to maintain a quick pace.  It's a beautiful cold morning with no wind so I'm not fussed about this chap sitting on me.  I can sense him coming alongside every now and then which just keeps me honest.  It stays this was until the half way turnaround.  No idea as to time as I'm not wearing a watch as usual but work out after I must have gone through in about 15:48 ish.  At the turn I see a bit of a gap to Robbie (he goes through in 16:00) with further gap to a group headed by Quentin.  Give them both a bit of a shout then put my head down and start working to get back home.  But now it starts to hurt.  Mr Huff and Puff is doing more turns at the front now as we start to pick some blokes that have been spat out of the initial lead group.  I start to repeat my mantra - just hold on for one more km.  Mr Huff and Puff will drag me to a quick time and keep that lead over Robbie.  After what seems an age running through fields, suddenly we're back in Launnie and there's only one km to go.  Mr Huff and Puff gaps me but I put in an effort over the little railway bridge and we're turning into the home straight.  Now it's just head down and sprint and, what do you know, there's a couple of Kenyans coming back to us!  Just fail to catch them on the line.  Give Mr Huff and Puff a hug and tank him for dragging me home.  Ask him what time we did (there's no clock on the line and I'm running watchless as usual) but he doesn't know.  Arghhhhhh!

Quentin now comes in running a great back half to pick up Robbie at 8km.  He's back under 33 with a 32:46.  Then Robbie comes in on 33:01 and it's a bit of a gap to Charlie K on a very good 35:39 - this lad will be quick with a bit of training.  Then LJ comes wheezing over the line on 36:04.  She's had a cold all week but looks disappointed not crack 36 - even though it's a road PB!  Then Dr Skins (we're still trying to work out the nickname) on 36:40 and Timmy then comes in with a slightly disappointing 37:30.  The Birchy running to his Central Governor in 38:40.  Next up is Elle running a great 39:04 (she'll be under 39 very shortly) and then Jackie with a 2 minute PB of 40:39. 

Here we are immediately post race - Quentin, Birchy, me, Timmy, Charlie K, LJ, Skins, Jackie, Robbie and Elle.

 

Timmy spoiling the picture with the glamour couple Quentin and Carla.

So then we had a bit of a jog, bit of a shower, found the only breakfast joint open in Launnie (you're not allowed to call it Launceston apparently) on a Sunday, then the gents retired to the nearest pub whilst the ladies (and Birchy, honourable girl that he is) went to powder their noses.  Quite a while later they showed up whilst we were already half cut.  Here they are below, looking delighted with their results off coach CT's training plan. 

Then we went to the classy James Boags brewery and from there all class went out of the window as we ended up in the Irish pub, called "Irish" as far as I could tell.  I cut some fine moves on the dancefloor but Timmy seemed to be getting all the attention.  I won't post the offending photo.

 

All in all a top weekend.  The punters were happy.  LJ took home $450 from it, superstar that she is these days.  I have a feeling Launnie could become a regular fixture.