Mollymook - Saturday

Out again in the late afternoon around the streets of Mollymook.  Schedule was a hilly 60minutes so I interpreted this as run hard.  Was also keen to test myself.  Planned on trying to get the average pace under 4min kms (i.e. 15km).

First (hilly) km in 3:52 so knew I was going ok. Felt great today so just kept on ploughing through.  Hills started to get to me towards the end with one monster at 15km.  The Garmin Connect pace graph gives an indication of how up and down it is:

 

Managed 16km all up (3:45's).  A great session.  Bizarrely I heard someone shouting my name out half way through - turns out Sam Towill was staying down here (looked like he was on a surf trip).  You can't hide from the tentacles of HuRTs.

Followed by a massive dinner at Bannisters which was awesome.

Rare selfie:

 

Mollymook - Friday

Kirst and I drove down early after dropping the girls at the airport. Stunning place.  Got out for an easy 40mins (although plenty of hills) before dinner.  Starting to feel stronger in my running.

View from our balcony.

 

108km for the week.

Back home

Touched down at 8am and straight to work on a busy day.  Farked now.  Got out at lunch and trundled around at the back of HuRTs for 10km, in awe at Enda's new found form.  That boy is going to smash it in Tokyo.  Good chat with Kanser who seems to be running 140km weeks.  I go away for 3 days and the world goes topsy turvy.

Bonkers

10km on the treadmill in 42:37 in the am.  Thighs smashed after coming down from The Peak yesterday. Jumped in the pool afterwards.

About to hit Lan Kwai Fong:

 

Honkers

AM:  Run to the Peak.  Hilliest run known to man.  I have to admit I walked Old Peak Road in parts.  The locals were coming down backwards.  Short and extremely slow but got the heart rate going (and buggered my achilles).  27mins up and 15mins down for 7km.

PM:  Managed to squeeze in a treadmill session.  8km in 32mins.  Wanted to get the legs moving after this am.

2 different sessions but I reckon it does the world of good to mix it up.  Staying in a fantastic hotel (The Landmark Mandarin Oriental).  The amenities put Australia to shame.  Weighed myself on their fancy scales in the gym and was 66.5kg.  Heaviest I've been in 18months. No wonder the long runs feel so hard.

Getting it done

Heading off to Honkers this arvo so only option was another 6am start.  Almost rolled over this morning but the thought of the satisfaction on CT's face was enough to get me out the door.  Met with Lewis and Darren after yet another PW first km (5:48 this time).  In truth, it was a cracker of a morning and actually felt pretty good by the end - good enough to do the 4x hills at Queensie.

15.6km and 4:40's.  The fact that Lewis and Darren average 4:30's and 4:32's when we do 90% of the run together show the impact of my first and last kms solo!

Slog

29km with the Hardcore. Tried a fast finished. Failed after 2km. Thanks Lewis for bringing me home.

4:23's.

Hot, hot, hot

AM:  Parkrun with Mags in just over 27mins.  Doesn't work me running with her. She just slows down so I end up running 10m in front the whole way.

Lunchtime:  31C so I decide to do my hilly route around Manly dam.  Extended it around Nolans to make up 15km.  Legs moving well (still a touch of OP) but too hot to do anything other than get around. 1:10:17 (4:42's).

Resting this arvo in the heat watching How I Met Your Mother.  Claudia knows not what she does:

 

Early loosener

Early loosener in many senses.

Just to Shelly and back with Dicky, Darren and the Cap'n.  Muggy.  Sweat man.  37:08 (4:38's).

10th day off booze.  May be tested today though.  104km for the week.  Second in a row over the ton.  Good.

Ooh, not sure I mentioned that I caught up with LJ yesterday.  Well, she's looking great, on the road to recovery and in good spirits.  Top lass that one, come back soon!

Thought for the day.  Young Mark Hughes is the spitting image of Jamie Stewart.

Jamie Stewart:

 

Mark Hughes:

 

HuRTS Rushcutters set

Jogged over with a decent sized group which included a Dutch chap called Hessel (who apparently found out about HuRTs through Strava) and Kevin Batt being dropped off with the group by his old man.

Arrived at Rushcutters to find Timmy had faithfully laid out the cones for a perfectly marked out 800m/200m set.  So it was to be 6 x 800m (off a rolling 4 mins) then 6 x 200m (with a 50s rest).  Well, any illusions as to feeling as though you might be an alright runner are shattered when someone like Kev Batt comes past you.  He floated by as if he was jogging for the bus.  I knew he was quick but didn't realise until chatting to him afterwards how quick (7:51/13:39 last year).  Nick Roberts was a bit in front of me for the first 4 reps but came good in the final 2 when I went barefoot.  I ran them starting at 2:33 and bringing them down to 2:23 by the 6th.  Legs felt like treacle though.  No bounce in them at all and the times only came down through sheer hard work.

Then on to the 200's where we did the usual trick of me choosing a hare and telling them to stay in front of Kev for as long as possible.  Jerome, Mikey L, Brendan, Nick, Toby and I all had a go.  I think Mikey and Toby may even have succeeded in staying ahead the whole way.  I certainly didn't.  Gave it my all but he coasted alongside me with 50m to go shouting encouragement as he did so.  Keeps the 200's interesting though, gets everyone involved and makes it a fun session.

Warm today.  Garmin Connect tells me it was 27C for the session.  11km all up.

Apparently Lewis is my top training partner:

https://2016.strava.com/en-gb/share/7771236

Steamy MLR

Alarm went off at 5.45am and I had to make the decision whether to be out running within 15 minutes or roll over and head out at lunch.  But with a forecast 39C by lunchtime I had to bite the bullet.  It resulted in a new PW for the first km (5:32, which actually included a few strides to get some bloodflow into my legs) and when I saw Darren and Erika the former said I looked like Macca at the start of a run.  Lewis and The Cap'n then showed up so we did the Shelly/Fairlight loop and I finished with 4 x strides on Nolans.  Turned out to be pretty pleasant running along the beachfront.  We'll be longing for these sorts of days in July.

16km all up averaging 4:36's.  Need to start incorporating some hills into the MLR but for the moment I'm just adjusting to the increased kms.

HuRTs - getting it done

Well, I slept in this morning so that counted out a Manly Hardcore session.  Then my watch failed to charge so that counted out a solo session following the RunCrew schedule.  So turned up to find a huge HuRTs crowd, obviously full of January good intentions.

Tough session on the cards with 20mins of Domain Hills followed by the 4.8km Mrs Mac tempo.  Made doubly hard by the fact it was 30C.

Nick Roberts, Hoey, Fats and Darren Moyle all shot off ahead up the hill while I just worked alongside Mikey Lichtwark knowing how tough this session is and how the hills catch up with you in the final 7-8 minutes.  Pulled ahead of Mikey towards the end and just caught Fats and Darren but with Nick and Hoey about half a lap in front.

Then followed quite a long gap as we all desperately queued for water.  I was pretty strict in setting people off for the tempo in 4:20, 4:00, 3:45 and 3:30 pace groups, but with only Nick, Fats and myself in the final group.  Tried to hold on to Nick but he pulled ahead on the first hill at Mrs Macs.  Was pretty tough doing the tempo in the heat but dragged myself around in 16:47 (pretty much on 3:30's).  So the session was done and another in the bank.

3km cool down for 13km all up.

17 days

Wildman Thurston once said to me that if he could put together 17 days straight, he knew he was back on the wagon and starting to get fit.  I raised this with him a few years later and he claimed he had no idea what I was talking about and shouldn't listen to the crap he made up on the spot to start a conversation.  But it's always stuck with me as I realise how infrequently I put together 17 days straight.  Just done so, for the first time since July or August I reckon.  

It was an easy wharves run with a big crowd.  Spoke to (variously) Elle, Renee, Enda, Hoey, Bruce, Brendan and finished off the 18km with just Big Brother Kev and a good chat to him.  Also did my prescribed 4 x hills and I'll try to stick to Gary's training schedule from here on.  Not sure why I've been paying him for the past 2 months as what I've been doing hasn't looked anything like what Training Peaks told me I should be doing.

Watched this with the family this evening.  Bloody brilliant.  5 popcorns.

 

Last day of hols

Different crowd this morning with Barts spending time at his second home in Palm Beach, Scotty out on the piss, Macca still nursing a broken body and Lewis deciding to run 30 hilly kms at sub 4min kms.

Dragged myself out of bed and bumped into Darren, Erika, the Cap'n, Ben and Craig already running 4:30's due to Darren having started 20mins earlier.  So that lopped a minute of my average pace for the 2nd km.  OCD went through the roof when Toby (who we picked up at Dee Why - not many people often say that) took us in a detour around Long Reef and the lovely houses of Collaroy Basin.

From Narrabeen lake Toby and Darren started picking up the pace and by Cromer we were running 4min kms.  Toby peeled off at Brooky Oval so finished off solo.  28km in 4:22's.  Bloody knackered but the ocean was perfect.

Parkrun - 1st in 16:34

Well, it was better than Christmas Day.  Looking after myself a bit better this week but on the other hand just finished my first 100km+ week since early October.  

Had Benny pushing me hard in the first km with him determined to get there first and me determined to deny him.  I pushed a bit ahead and got there in 3:10 but could still hear him on my shoulder at 2km (6:30).  Could it really be him?  Determined not to look over my shoulder but he's still there during the third km and it's starting to hurt.  3:30 for that one.  Struggled up the hill but with "Ben" dropped I eased off and starting blowing hard.  3:40 for the 4th km which is a shocker. I normally pick up again for that one.  Came home a bit quicker (2:02 from the bridge) for 16:34 official (16:37 on my watch). 

Plus points are there is a load of time to pick up in that 4th km.  Minus points are it's still a crap time when pushing hard.  But it's where I'm at.

2km warm up and 3km warm down bringing Maggsy home.  She, like Darren who ran very even splits but missed his PB by 2s, needs to attack more from the start.

Recovery day

8km very easy (4:53's) to Shelly Beach and back with a dip in the ocean at Queensie.  Heart rate averaged 127's which is the lowest I've got it.

101km this week and 3 days off the booze - both records since early October.

75 continuous

Just did this solo. 15mins jog via the golf course to Passmore, 20mins fartlek (2mins on, 1min off) on my usual Nolans/Passmore/Riverview loop, 5min jog, 20mins tempo, 15mins jog reversing the first jog.  Warm conditions (Garmin connect says 24C) but a decent amount of shade for the hard bits.

Intended on just getting it done but it went better than that.  Was pleased to see the fartlek averaging 3:35's and even more chuffed for the tempo to average 3:31's.   Make no mistake, at peak last year I would be averaging 6 to 7 seconds quicker per km but for the time of year and shape I thought I was in it was pretty good.  Main thing was to keep the times consistent.

18.9km all up averaging 3:58's.

Now on to watching Season 3 of The Fall.  Best TV series since Game of Thrones.  It's brilliant.

Easy hour Wed

Back from Jamberoo in the afternoon so headed out in the evening for an easy hour. Planned to meet Kirst at Freshie ocean pool but it's being cleaned.  4:32's trying to keep the heart rate down (137 average but was 131 average until I hit the Queensie hill).

Short sess Tuesday

Met Sammy and Ben very early doors for 8x800m on Graham's Reserve.  Was probably a bit longer than 800m but nothing too quick this morning.  Short warm up and down for 11km all up.

Then headed to Jamberoo with the family where bizarrely we saw Macca and family and then TKS with family.  It was the HuRTs day to be at the world's greatest water park.

Local long

Craig came around at 6.30am and met Darren and Lewis 5mins later at the lagoon.  Very sore first 10km having just woken up and the achilles not being too happy.  Body warmed up by 10km though and the final 15km went well with Craig pushing the pace a bit over the final 3 or 4km to finish averaging 4:30's.  Just happy to get it done though before catching up with neighbour Jase and Sammy in the Grumporio.  Highlight of the morning was the barista in The G knowing my name.  It's only taken 3 years of daily visits.