10.5km easy to Ball head

Balls Head again with Kate, Springer and Ray. Nice easy running with plenty of talking. Took it nice and easy with the central coast half on Sunday. Talked through my training strategy with Ray for the lead up to Tokyo. Will use the half as a long tempo run Ryan Hall style.

MLR - 12.5km

12.5km to Balls head and back on my own. Took it nice and easy, i've plenty to think about at work these days and a 60 mins run was a perfect tonic to clear the head.....! The plan is to increase this run by 10 mins every week until Tokyo so it looks like i will be doing this run early in the morning or late in the evening from now on. Xmas party tonight...should be fun;)

Lactate Threshold

Got out of work late and went straight to the domain. After 2km warm up got into the session. Plan was 3km by 2 (with a standing recovery of 2 mins) and 1km at the end. Planning on 3.50 pace, first rep was comfortable and covered it in 11.17 (3.45 pace), second rep was covered in 11.04 (3.41 pace). The final km was covered in 3.30 pace. Tired at the end and this was evident in a very slow cool down. Looking forward to a longer tempo session up in the central coast on Sunday.
Contemplating joining Sean Williams squad after the half at the weekend. With Rich Palmer now living in Newcastle I need some company for my speed sessions. BTW, well done to Rich last week in the Mark Webber challenge in Tassie. It will be interesting to see if he has recovered for the half at the weekend.

Plyometrics and an easy 8km

Up early and got some stretching and strength work in. Combo of squats, lunges and core work. Went out to the park and spent 20 mins going through some plyometric drills.
Worked late again today, ran home from work and then went across to the park and ran another 4km. Finished with some strides 100m by 5. 8km all up.
Got in the door and highlights of the Sydney marathon 2007 was on Fox sports. Great to see Ray and Tom in the half marathon and Tuckey in full marathon. Looking forward to tackling the Sydney marathon course next year.

Another run on Monday

After banging out 29km in the morning, I decided you go for another run in the afernoon. I had a 70 min window in my diary and decided to go out for a run with Tom, Ray, Springer, Mike Conway and Dave Dreverman. Ran out to Balls head with the guys and needed to turn back earlier as I had a meeting at 1.30. Felt surprisingly good after the effort in the morning.

From Tassie to Centennial Park

Easy 10km in Orford Tasmania (Sat 24th Nov)

Flew into Hobart on Friday evening and drove 75km to the beautiful costal hamlet of Orford. We were down in Orford with Liv's parents and my brother in law (Chris) and two sister in laws (Ger and Gill).
Up early and went for a nice easy 10km with Chris. There was a nice big hill on the way back to house and i pushed the hill at the end. I'm beginning to like hills again. The way i see it they are good for building strength in the lower legs and also improves lactate tolerance. The girls also got out for a run and when we all got back to the house we had a nice big breakfast.

I was planning a tempo session but decided against it as I felt Friday's run back form Balls Head was a like a tempo session for me. Just a nice easy stroll for Tom (even with a hangover).


Rest Day (Sun 25th Nov)

Well I was suppose to get long run in. Chris and I planned the route. We got up a 6.20am and drove 16km to Wielangta state forest. Not a soul in sight as we drove along a very rocky road. We parked the car and got out to have a look at the track. We ran for about 5 mins and then realised the track was far too difficult to run through. Got back into the car and went back to house. Disappointed we couldn't get the run in as I firmly believe the long run is the most important run in the training week. On the plus side, Tasmania has blown me away with its' sheer beauty.

29km (Mon 26th Nov)

After only 5 hours sleep, I got up at 5am and got on the road to get my long run in. Took it nice a easy until i got to Centennial park. The park was more or less empty and the temps were conducive to running. It felt a little weird running out there for the first hour. It was great to have the company of Radiohead's - In Rainbows, which added to eerie atmosphere. After 6am, there were a lot more runners pounding the pavement like me.

I got into a nice rhythm and started to bang out 4.38m/km. I ran 7 loops at a very consistent pace. Took it easy for 2km back home. To be honest, I surprised how easy it was out there today. 12 weeks left to Tokyo. Not sure how i'll go. At this stage the plan is to continue my pb streak in the marathon. Every marathon i've ran to date i've ran a pb. So anything under 2.46 and I'll be happy. On Friday, Tom felt Tokyo was too early for me. We'll see....

Balls head again

Ran with Tom to Balls head, well most of the way. We had a few beers the night before well Tom had a lot more than me at a catch-up with a few running mates. Tom struggled up the hills but was fine on the way back. We pushed the pace on the way back. Didn't have my garmin but i think we were running close to 4km/m. Heading to Tassie for the weekend, will get a tempo run in on Saturday and long one in on Sunday. Looking forward to nice soft trails...

Balls head on my own

Easy run to balls head on my own at lunch. 12km of easy running. Tried towards the end, looking forward to some sleep. Work has been very busy lately.

Speed session

Ran home from work (approx 3km), then went out and ran 8 by 400s with a 60sec standing recovery. There was a bit of a breeze. Ran the 400s in avg 77 sec against the breeze and 73 with the breeze. Very happy with the effort. Looking forward to completing this session over the next 6 weeks. Hopefully the speed with transfer to races...!

Easy run

Pretty busy at work at the moment, so got out for an easy run after work. Ran around the domain and back and pushed any little hill on route. All up 8km.

Balls Head with a bit of speed

Went to balls head and back with Mike, Tom, Serg (UBS runner) and met Ray on the harbour bridge. Planned an easy run but realised we needed to push it because I had a meeting at 1.30. It was pretty hot and i pushed it on the way back. All up 12km and ran it much quicker than normal. Ended up running back from the bridge on my own as the guys took it easy.

Disappointed with the time but happy with the effort

Went out to the Smithfield 10km with Chris (aka Big Bear), Al, Liv and Ger. I forgot how hot it gets out in Smithfield compared to the Eastern Suburbs in Sydney. With no sea breeze the industrial jungle gets very hot. Went through 5km in 19.15 and finished up with 38.40. Not what i wanted but the 34km in the last two days took it out of me and the legs felt very heavy after 3km. Great pb by Chris. He's looking very strong with 13 weeks to go to Tokyo. Pleased with the weeks effort, looking forward to some quality speed workouts in the next few weeks.

Long Run 22km

Switched my long run from Sunday to Saturday with the 10km race on Sunday out in Smithfield. Had a few wines the night before and didn't venture out until after 8. 2km's easy to the park and got straight into 3.6km loops around centennial. I was pleased with effort for the 5 loops, I average 4.28 pace for each loop ran them all pretty even with the help of the garmin. The last one was tough. 2km very easy back to Surry Hills. Noticed my avg heart rate increased for each loop, starting out a 143, 149, 153,159, 165. The weather was pretty warm as well 28c. Got an ice bath when i got home and had a massage in the afternoon. Looking forward to Smithfield tomorrow. Will be happy with anything around 37.XX.

Hot day - Balls Head

12km easy run to Balls head with Tom, Springer, Eammonn, Kate and Ant. It was pretty warm out there. Ant struggled with the heat and hills. A lot faster than last week, we averaged 4.50km/m. Avg HR 142. Felt a lot stronger especially on the hills.

27C warm and humid

AM: Got up early and went to the gym and did some core work and stretch/strength work. The fast guys last night got me motivated, really want to put the extra work to get back to same level as before the injury. Patience and consistency is the key now.



Easy run to balls head on my own at lunchtime. Felt fine and pushed the hills. HR was slightly higher than normal. 11km all up as i took the quick route back.

JP Morgan 5.6km Sydney

Warm evening in Sydney. Race was delayed because of the traffic. I was aiming for around 20 mins and felt if i sneaked under 18 mins for the first 5km i would hold on for 20 mins. Ended up going throu' 5km in 18.07 and hung on for 20.22. Happy with the progress. The course is quite hilly so I am definitely heading in the right direction. Great running by Tom31, Richard Palmer, Dave Deverman and Springer.

easy again!

Easy 7km around the domain. I was thinking of running 400s intervals but decided against it. The legs were heavy and decided to plod at 5km/m. Hoping the legs feel better tomorrow for the JP Morgan 5.6km race.

easy 7km

Beautiful sunny day in Sydney, easy run around the domain with Ray, Springer and Mike. Looking forward to the JP Morgan 5.6km race on Wednesday. Not sure what to expect after been out for so long. Still I will give it a good go as the ankle is feeling a lot better. Back in 2005, I ran the race in 19.20 but I'll be happy with anytime around 20 mins.

Long Run

Up early and on the road just before 7am. Took it easy for the 2km to centennial park. Ran with Chris for the first loop (just over 5km/m). Then ran 5 more loops averaging 4.40km/m. Ankle stiff at the start but was fine after a few kms. Quads were a little tight probably had something to do with the lunges on Thurs evening. Took the 2km easy on the way back home. All up just over 26km. Avg HR 146. Did drink any carbs on the run just water. Drank plenty of fluids after the run and even managed a protein shake. Ice bath for 10 mins. Felt tried but good to run just over 2 hrs.

Week commencing 5/11

Monday - easy run to Balls head 11.5km
Tuesday - 8*400s avg 78 sec with a 1 min standing recovery 10km all up
Wednesday - 11.5km to balls head
Thursday - easy 8km
Friday - 11.5 easy run to balls head with Springer, Tom31, Kate and Dave (mate of springer)
Sat - 6km easy, then 3km tempo avg 3.48km/m (2 min rest) then 2km tempo avg 3.46km/m. Avg Hr for the tempo 162

Easy run

Easy run to Balls Head. All up 11km. Avg km/m = 5km/m. Ankle stiff initially, after a few km's the ankle warmed up and the ankle felt fine.

Long run 23km

Met up with Chris and ran 23km averaging 5m/k. Started out slowly, after 20 mins mins kept increasing the pace until i was running close to 4.40km/m. Avg HR 146

10km Lane Cove

Went to the striders race with Liv my sis-in-law Ger. Not sure what to expect but my legs were heavy from the easy run the previous day. Decided to try and stay ahead of the 40 min pacer. Finished 40 mins on the button. Great runs by Tom31 and Uncle Dave. Liv and Ger were very happy with the 54 mins on the hilly course. Ended up going for a nice big breaky in Potts Point with Gill and Chris (sis and brother in law).

12km easy to Balls Head

11.6km easy to Balls head with Springer and Tom31. Plenty of hills which is good for building lower leg strength. Avg Hr 137.

Domain with some Hills

9.3km easy with some hills mixed in the domain. Avg each hill in 51 sec, recovery was 1.20 coming back down the hill. Avg HR 131.