Progressive tempo (MP - Threshold)

It was very hot and humid out there again today.
Started out with a 2km warm up

2km at 3.55 pace (30 sec recovery jog),
2km at 3.49 pace (30 sec recovery jog), (Thanks for spotting that Tom ;)
2km at 3.45 pace

Followed by 2km cool down.

Even in the heat the session felt comfortable but I was very thirsty at the end.

400s reducing recovery time

The Tuesday crew were planning 45 min fartleg (1 min on, 30 sec off) but I had a 400s session in my diary (I'm in the sharpening phase of my marathon pgm). Headed off to Rushcutters on my own and the legs were a little heavy so I was a little apprehensive about the session. It was pretty warm and humid out there but I think the heat helps for short interval sessions.

The reps went as follows. Recovery time is in brackets

Rep 1 73 (60)
Rep 2 72 (57)
Rep 3 72 (54)
Rep 4 69 (51)
Rep 5 70 (49)
Rep 6 72 (45)
Rep 7 71 (46)
Rep 8 67

I felt strong during the session and a little tried on the way back to the city. Speed is definitely not an issue. I also think my endurance is pretty good. After reviewing my program, if it's lacking anything it's the "long tempo run Ryan Hall style" which helps with increasing lactate threshold. I'm hoping the races in the run up to Tokyo will sort that out.....

Recovery day

Went out on Sunday afternoon for an easy recovery jog (4.57 pace) with Big Bear. Covered 6.2k and felt pretty good. Don't think the long run in the morning had a chance to settle into my system. Watched the Tennis final in the evening and sank a good few pints of guinness in the process.
On Monday morning, went out for an easy 5k with the girls (Liv, Ger & Gill) in centennial, Big Bear came flying by in the opposite direction (he was in the middle of a tempo run), I ran with him for another 5.2k at 4.19 pace. He is getting very strong and will definitely pb Tokyo in 3 weeks time...
Great run by Mottram in Boston on Saturday night.
http://www.smh.com.au/news/beijing2008/mottram-busts-hailes-record/2008/01/27/1201368946175.html

Long run 36k

Got out on the road early and left the house and ran 2k to Centennial (4.50k pace), hit my favourite 3.6k loop in centennial. The plan was to stick to 4.40 pace and that's how it more or less panned out. After 3 laps I was joined by Tim Lindop. We kept the pace steady and for the last 10k increased the pace down to approx 4.30 without really intending too. Tim and I chatted most of the way which made the 2hr 47mins fly by. Tim is really looking forward to London marathon, imagine toeing the line with Lel, Baldini, Hall, Wanjiru, Tergat, Limo etc

http://www.london-marathon.co.uk/site/

The reps in centenntial went as follows 4.42, 4.40, 4.38, 4.40, 4.39, 4.38, 4.36, 4.35, 4.32, in order to cover an additional 2k to hit 36k, we ran from the kiosk down the middle of the park and back. We covered it in 9.29 (4.29 pace). 3 weeks left and looking forward to Tokyo....

http://www.tokyo42195.org/index_en.html

5km Bay Run

Frank Shorter the great US marathon runner of the 70s could tell "in the first 1/4 mile of a race whether or not [he would] have a good day." This feeling he described as "either being there, or [not]. He also said, "I 've learned that I can't talk myself into this feeling". Well that explains it, this morning I'd nothing in the legs and I knew after 400m. Went through 1km in 3.30 (which is the fastest km on the course) and figured I'd try to maintain the pace until the end. Ray Wareham who started with the 16.30 crew flew by at 4k and I kept the pace relatively steady to finish up in 17.41. Ray ran around 17.09. Both of us are running on the track in Homebush next Thurs and hopefully we can improve our times. Ran back with Blue Dog and Scott at a relatively quick pace. Scott was definitely on the mission to get back to the start.
Looking forward to a nice long run in the morning....

Easy Friday

Easy 48mins stroll in the domain with Kate, Ray and Springer. Legs were a little tired from yesterday's effort. Will run the 5km coolrunning challenge in the morning. It looks like Ray and Springer will make an appearance. I ran 17.33 last month so it will be interesting to see if there is any improvement. I sent Durante to Jackie's massage and apparently he cried like a baby ;)

800s * 8 (2 min standing recovery)

Headed down to Rushcutters Oval for an 800 session. I ran from the front today, Mike was keen to keep the pace at 2.40 but with a 2 min recovery it felt a little easy. The reps went like 2.35, 2:37, 2:36, 2:37, 2:35, 2:36, 234, 2.23. Also we ran a little more than 800 more like 810m. In the middle Ray ran two very quick laps (early 2.30s). The session felt easy. Durante went ahead with 400 left on the last rep and I decided to let him go but when Mike came by with about 200m left, I decided to chase him down. Both of us passed Durante and finished more or less together but if there was a photo finish he would of got it. Durante for sure was holding back. I ran the last lap in 68 sec which was pleasing. Most of the guys stuck to 2.40. Durante didn't feel good for the first 4 but got faster with each rep. Ray looked in top shape. He obviously ran a lot on his holidays. I will run the 5km race on Saturday and that should give me an indication of how I'm travelling. Good to see Tim Lindop making an appearance. He's ramping up for the London marathon at the end of April.

Music in the city...

On the running front, got out for an easy 8k run with Durante and followed up with an easy 7k run in evening. Finished off with 10*100m strides.

January has been a special month in Sydney on the music front, on Tuesday evening I had the pleasure of spending some time with the National. The city recital hall is usually reserved for orchestral music. So it was no surprise that the sound was fantastic. The 'Boxer' featured heavily in the set but it was great that the boys banged out some tunes from Alligator.

http://www.news.com.au/dailytelegraph/story/0,22049,23095513-5010940,00.html

Baby, We'll be Fine
All night I lay on my pillow and pray
For my boss to stop me in the hallway
Lay my head on his shoulder and saySon,
I've been hearing good things

I wake up without warning and go flying around the house
In my sauvignon fierce, freaking out
Take a forty-five minute shower and kiss the mirror
And say, look at meBaby, we'll be fine
All we gotta do is be brave and be kind
I put on an argyle sweater and put on a smile
I don't know how to do this
I'm so sorry for everything

For some more lyrics from the national's Alligator check out.

http://www.americanmary.com/music/#110503

I had no trouble giving up my Bjork ticket when I heard Arcade Fire would be playing the same night in the Enmore. Suffice to say I made no mistake, Arcade Fire were special, very special indeed.
http://www.smh.com.au/news/music/to-breaking-point-and-beyond/2008/01/23/1201024990713.html

The National are calling...

Struggled to get out of the office on time to meet up with Mike's crew (sorry Tom's crew ah I suppose it doesn't make a difference). Anyhow they were planning a 45 min Fartleg session with 1 min on and 30 sec off. So I decided to try and find them in the domain. I decided to keep to 4m/k pace and couldn't find them. After 4.6k as I descended down hill near the Boy Charlton pool I saw the crew stopping. They changed the session to 6*5mins with a 90 sec recovery. I decided to run the next 3 reps with the guys and felt strong on the reps. For the 3 reps the pace was 3.18, 3.18 and 3.12. Large crew out there again. Jogged back with Durante and pleased with the session overall. Great to see Tom at the front of the pack again. Heading off to see my favourite band now...bring on THE NATIONAL.....

http://www.myspace.com/thenational

Easy 10k

I couldn't get out early at lunch with Mike and the crew, so went out a little later with Tom for an easy 10k. We covered the first 5km in 22.3x and return at an even pace on 44.51. Good to see Tom back running. Legs felt fine after yesterday's half.

Smithfield woes

The plan was to run 3.50 pace which would see me come home in 80.52. I started out with Tim Lindop and Springer. Not sure what the issue was but i was struggling to keep with the guys after 800m, I tried my best to draft off the guys but I was breathing too heavy and decided to drop back and try to stick to 4m/k. Got to 5km in 19.45 and 10km in around 39.59. I passed Tim on the long climb from 10km to 11.5km and kept the pace relatively steady. I felt a little better at the 15k mark and pushed for home and tried keep the pace at 3.47km until the 20k. I looked behind and was surprised to see a female athlete chasing me down. I pushed the pace and ran the last km in 3.35 for an 83.15. Disappointed with the time but I do realise I went in with no taper and of course Tokyo is the target. Even in the hot humid conditions there were some get runs today most notably Springer who ran 79.30 and Big Bear with a pb 92.5X.
Went out for an easy 7km later in evening to loosen up the legs...4 weeks left

Wet Friday

am - headed out to Centennial Oval with Durante for a 400s session. Same as last week 8 reps with a 60 sec recovery. With the half on the weekend, I felt there was no point in modifying the session as suggested last week. I ran the reps a little quicker than last week - 72, 71, 69, 72, 71, 69, 72, 70 but I didn't feel as comfortable as last week, I think the mid-week long run took a little out of me. Speed is definitely Durante's forte and he ran each rep very controlled and left me for dust with a 61 last rep. We discussed his plans for the Sydney half in May and he realises he needs to focus on longer tempo efforts. This will require him to run more controlled for the Tuesday sessions and not worry about keeping pace with the guys at the front.

lunch - nice easy 8k with Joe Barker and John Havranek. It was nice to run in the rain again. Will make this a recurring appointment. Joe is keen to get back to his former glory. Don't think he will have a crack at the 6 foot this year but there's more of chance he will consider running the half in May. Don't think John will take much convincing to run the half. I'll just keep telling him that Joe thinks he's a better runner than him.

The plan was to run the 10k in Centennial this evening but I think I will give it a miss....

Hurricane's

Missed the Mona Fartlek with the boys yesterday and ended up running an easy 8k on my own. From what I heard, Mike and Tucks pushed the pace again and there was a large crew in attendance. Mike organised dinner in Hurricane's in Bondi Beach and it was good to catch up with the running crew (Durante, Eamonn, Eoin, Terence, Craig, Enda and Mike). Guess what we talked about for most of the evening as we chomped on steak and ribs...

Juno and a long run

Ran home from work last night, got home relatively early at 6.20pm. It gave me a chance to do some much needed strength/stretch work (incorporating some light weights and core work)

I then headed off with Liv, Gill, Jen and Chris (big bear) to see "Juno' in the outdoor cinema in the domain. An excellent comedy with a great performance from the lead character Juno. A great soundtrack supports the movie and it's nice to see an old favourite of mine "Belle and Sebastian" sprinkled throughout.

I got up pretty early at 5am and went for a long run in Centennial. It was dark at the start and didn't brighten up until just before 6am. I was joined by Kate Coburn for two laps and the pace increased slightly, I actually had to tell Kate to slow down a bit. In the end I covered 28.4k in 2.19. Not a bad effort for a mid-week long run.

Tempo Tuesday ??

The plan for was 3*3k with a 2 min recovery between each rep. I was late for the session and waited for the group to return from their first rep. Mike quickly informed me that they were running 10 mins by 3 with a 3 min recovery. My planned pace was 3.42 per rep (thus using the session as a tempo session). Given the recovery was extended, I decided to opt for 3.35 pace. Rep 1 = 3.34, Rep 2 = 3.35, Rep 3.38. Disappointed not to hold the pace in the last rep. I suppose I did run the rep on my own and I really wanted to to run "comfortably hard" and not to overly exert myself. I didn't go lactic and felt comfortable until the last km of the last rep. Briefly chatted to Mike re: the purpose of the session and he saw the session as a "10k race simulation" and not a tempo session. Which was obvious given how quickly himself, Charlie and Tucks were running. If Mike continues this form he will definitely run sub 35 in Lane Cove in Feb.

Easy Monday

Lunch - went for a run to Balls head with Durante, Mike Conway and Springer. Plenty of hills incorporated into a nice easy run in wet conditions. All up around 13k in just over 60 mins.

pm - ran home from work (3k) and went for an additional 6k run. Decided to push the pace slightly when I got out to the park and kept the pace at 4m/k.

Bumped into Joe Barker on the way to work this morning, I tried to coax him into running the 6 foot track again. I've still got a little work to do but i'm sure I'll convince him. Will try to get him out for an easy run on Friday.

Easy Sunday

Went for an easy run, all up 35 mins, no garmin so no clue of the pace but it was relatively easy, looking forward to a big week of running....

Long run

Another hot day in Sydney, got out relatively early at 6.40am and left from Mike Conway's house with Durante and Terrance (who is training for the 6 foot in March). We left bondi beach and went out to Bronte and then took took a hilly route to Queen's Park. We took it relatively easy on the hills (5.30 pace) and when we got into centennial we increased the pace (ranging from 440-450), we left the park after 1hr 20 and we could really feel the sun on our backs. We went back to Bronte and then onto Bondi (2 hrs) covering approx 24.8k. Durante and Mike went for a dip in the beach. Terrance and I decided to run on a little more and we took in a series of hills (Ben Bruck 1.5km loops twice), Terrance was very strong on the hills section and I wasn't really feeling great on the hills. Glad to get to Terrance's house in the end to refuel. All up 30km in 2.23. I suppose with 5 weeks left I should be covering more but with the heat I was happy the effort, I might go a little longer Wed for my MLR. Terrance gave me some Leppin gel after the run, I really need to start practising my carb in-take on my long runs. Need to make a call re: Smithfield half next week. I'm beginning to question the value of half 4 weeks out on a tough course with likely oppresive weather conditions. Another long run might be of more value. Good to see Tom31 back running.
Spent the rest of the afternoon on harbour cruise with friends and then went to see the magical Sufjan Stevens in state theatre.....36 days left..

Fast Friday (400s)

I sent a few emails out but I'd no takers for a 400 session in rushcutters at lunch. I suppose I couldn't blame them with the temp hitting 27C in the city. Then and again Rich Palmer (who recently moved to Newcastle) would never turn his nose up to a session.

The plan was for 8 by 400 with a 60 sec standing recovery (SR). The reps went as follows 74, 71, 72, 71, 71, 70, 71, 68. As I'm mentioned before this was my favourite session pre-injury. It felt pretty comfortable today and I think the weather had a positive impact. I am looking to modify this session and instead of the 60 sec SR, I will incorporate a fast float copying the great Deek.
Looking forward to the long run in the morning....37 days left...
http://books.google.com/books?id=243XCLvyQgUC&pg=PA92&lpg=PA92&dq=deek+and+400s+and+float&source=web&ots=bbDzpqCBtq&sig=_2YTbuwNJZkOd62APDxqEQgjf-8

Getting stronger....

Lunch - went out for an easy run at lunch with Durante, Serg and one of Serg's colleague's Mike. It was pretty hot in the city 27C and sunny. Ran to Kings Cross and back in for a loop in the domain. I covered 10.2k with the guys at 4.22 pace and felt strong. After a quick water stop added 3.5k and kept the pace at 4.22 so all up 13.7k. I was joined by Springer for the last 2k. The domain was pretty busy, Richard High was running 3k loops in prep for Port Macquarie. Mike Conway and Ray Wareham and large crew were running hill reps in the domain.

pm - ran home and added on a little bit extra. All up 8k. Kept the pace nice and easy at 4.50.

Got a chance to see the new Cohen brother's movie "No country for old men". It's pure class. Highly recommend it. Don't ask me why but ended up going to "PS - I love you". I suppose I do like the odd chick flick. Anyhow it's so bad it's not funny. Typical Hollywood depiction of the Irish. My father-in-law Gerry was right, the Ahern's are an embarrassment - from trashy novels to a crooked leader of the Irish nation...

double day

Tues 8th - took the day off running and went to the gym, ecliptir for 20 mins and lots of stretching/strength work.

Wed - easy run with Durante at lunch, Enda joined us as we entered the domain and we hooked up with Serg and Anthony.

pm - ran home and then went for a 20 min tempo, kept 3.50 pace and felt pretty comfortable. 2km cool down.

Long run Monday 31km

Went out for my long on Sunday and returned home after 40 mins. I had a dizzy spell and my stomach wasn't feeling a 100% so I felt it was best to return home and rest up.

On Monday evening I left work at 5.25pm and ran straight to Centennial park (6k in approx 28 mins). I completed 7 loops (3.6k) in Centennial. The plan was to stick to 4.40 pace and that's how it panned out. The reps went as follows 16.40, 16.41, 16.39, 16.41, 16.57, 16.41, 16.26.
Chalks arrived for the last two laps and was a great help pushing me along to the finish. As you can see from the last lap Chalks was keen to run the last lap quicker than the rest. I was shattered at the end. I was planning 8 laps but it was never going to happen. All up 31k and relatively pleased with the pace.
I will give the legs a rest on Tuesday and just head to the gym for a little cross training. Methinks my body is a little tired....

400s

8 * 400s, easy run to centennial and ran 8 400s averaging 74 secs. The legs were a little heavy from last night's 10k. All up 10k. Looking forward to the long run the morning.

10k Twilight

am - 8k easy run to test out the calf. No issues just a little tightness

pm - 1ok twilight run in 37.10, went out too hard and got to the halfway point in 18.12. Held a steady pace back to the finish. Stiff breeze on the way back. Great pbs by Ger and Big Bear.

pain in the calf

Took the day off on Wed to rest the calf.

8km easy run in the domain. Had a massage in the evening which definitely helped. I have a numb feeling in my lower ankle and the physio suspects I've a trapped nerve in my calf. I will need plenty of massage to release it. Plan to run the 10k Twilight race in Drummoyne on Friday, will use it as a tempo run so looking at around 38 mins...

Tuesday Tempo

After a big night out for NYE, it was a struggle to get out for a tempo session. Went out late in the afternoon and it was pretty hot. Headed down to the Domain for 3 * 3km with a 2 min standing recovery. The reps went as follows 11.27 (3.49 pace) , 11.24 (3.48 pace) and 11.18 (3.46 pace). I was aiming for 3.45 pace but happy with the pace considering the late night I had on NYE. Will need to get a massage on Thurs as my left calf is still tight. All up 16.9k and I was shattered by the time I got home. 47 days left.....