It's not dark yet, but it's getting there

Lots of easy running in the last few days as i've been trying to recover from the Novice 10k. Out early this morning with Durante for a 5*800 session. We averaged 2.37and to be honest I was never totally comfortable, which is strange as this is one of my favourite sessions. Will take it easy for the next few days and hoepfully the legs will recover for Homebush. It's not the end of the world as we know it...as I will feel fine by Saturday....

Shadows are falling and I've been here all day
It's too hot to sleep time is running away
Feel like my soul has turned into steel
I've still got the scars that the sun didn't heal
There's not even room enough to be anywhere
It's not dark yet, but it's getting there

Where did it all go wrong?

Rested on Friday after a big night out on Thurs with some of the HuRT squad(Mike, Terence, Enda, Durante, Eoin and Eamonn). Ended up having a few too many with Durante still it's no excuse for my performance in the 10K Novice on Saturday. Ended up running 36.01 a good minute down on Durante. After 4k my legs just felt heavy and I felt I was going backwards. I was shattered when I got home after the race, my back and my knee were killing me and I decided to stay in watch the box even with Livo away for the long weekend.
Met up with the big crew(Enda, Mike, Durante, Guy, Terence & Annabell) for a long run and it was a struggle to get to centennial. Durante and I really struggled early on and we even felt like pulling the plug after 40 mins. Terence was also feeling it after running 14k on the soft sand on Sat. Enda and Annabell were the only ones that looked comfortable as we average 4.35m/k for the hilly 6k loop in Cenntennial. We completed 4 loops and averaged 4.25m/k for 24k. It was strange the faster we got the better Durante and I felt. It was pleasing to feel good pushing the last hill. So maybe it not as bad as it seems. Next weekend will tell....

Serg not happy with my form

Durante looking strong..
Serg on his way to an impressive 34.40

Who are you gunning for?

Out for an Easy 12k run on Wed which incorporated 7k with my sis in law Gerso, she is flying at the moment and will definitely PB next week at the state 10k. After work spent some time in the gym working on my core and incorporated various other strength work.

Out with the HuRT squad (Tom, Serg, the Judge, Fats, Mike Conway, Durante, Greg, Phil W and Mike Race) for the Mona Fartlek. Decided to take it a little easy today with the 10k Novice on the weekend, so I and I decided to push the fast sections and take it really easy on the floats. The fast sections were controlled but I felt as if Durante was holding back and could of went faster if he wanted too. When we got to the Macquarie's chair my stomach didn't feel great (probably as a result of the morning tea), I was glad that we were on the 30 sec at that stage.

Tom looked very strong today and will definitely break 33 next week. Fats will also run a pb next week in Homebush and I put a bet on with Serge that the Judge will break 32 mins next week. Still raining in Sydney, it's going to be a mud race on Saturday...Lots of banter at the moment, everyone is gunning for someone...

Shelter from the Storm

Out with the HuRT Squad today for 12 * 3 mins with a 60 sec recovery. Tom was absence again but there was a big crew (Serg, Durante, Tim C, Springer, Tucks, Pete Walker, Greg, Brad, Adam, Mike Race and a few new faces).
Judge Drev went straight to the front for each rep (running 3.10 appox). I settled in the front with Serg and Durante for most of the reps. Fats also hovered near the front as did Tim C. There was a bit of a headwind from the Opera Hse gates but in saying that the weather was perfect for running. Serg pushed the last two reps but I stuck to the 3.20 avg pace as I was thinking about the Novice 10k race at the weekend.
The pace of the reps were as follows 3.21, 3.23, 3.23 3.22, 3.25, 3.22, 3.19, 3.20, 3.20, 3,18, 3.16, 3.15 (The rep pace was inconsistent with Serg's garmin reading. I do recall vatman mentioning the 305 was more accurate. See comparison. To be honest it makes no real difference, as the last time I did this session I average 3.30 pace on my garmin and I only completed 10 reps so I am happy with the improvement.
Some points of note, Serg is getting stronger and I can see a breakthrough coming in the next month or so. Durante was very strong today and I think he will run sub 34 on Sat if the weather is good. Not sure what's happening on the weather front at the moment. Really need this rain to stop if I am going to run a decent time on Saturday. As some of you might know already, Berlin is calling.....

Do you like what you’re doing? Would you do it some more?

Friday: Ran into work (normally wouldn't mention this but Durante spotted me on the way in). Went out for a 50 mins easy run at lunch, was suppose to meet up with Serg but was delayed getting out. Ended up meeting Springer.

Saturday: Easy 8k run, cross training session that incorporated some bike work, squats, lunges, core work and leg exercises.

Sunday: Up relatively late and ran to centennial (2k) at 4.55 pace, then completed 3 6k loops incorporating the inside track and pushing the pace up the hill towards Wollahra gates (approx 4.32 pace overall). Finished off with 2 1k reps at approx 4m/k. Took it easy on the run back to Surry Hills. All up close to 25k in 1 hr 51 mins. Maybe it's the autumn weather but I am really enjoying running at the moment...

Hickson Road 1.2k by 5

Smaller crowd that usual (Serg, Fats, Mike Conway, Durante, Darrren and Richard). The first rep is always tough for this session but I felt a lot more comfortable once I got into the session. This is a V02 max session and I was pretty pleased with the pace k/m (averaging around 3.12). Serg looked stronger today and I think the shorter sharp sessions suit him. Fats was holding back as he is racing at the weekend.
The reps went as follows 3.51, 3.39, 3.44, 3.44, 3.43 which compares favourably to last time I completed this session (3.54, 3.53, 3.52, 3.53, 3.51). Serg commented afterwards that Tom would be disappointed with our splits. You can tell Tom when you see him I was happy with my splits.

Easy Wednesday

12k easy run in the morning and a cross training session after work, left knee has been playing up so I focussed on stretching my hamstrings/calves and strenghtening my quads. Incorporated some cardio with spin session and finished off with some core work.

HuRT squad 45 Fartleg (1 min on, 30 sec float)

Out with the HuRT squad again today. The regular crew were in attendance - Mike, Serg, Tom, Enda, Tim C, Durante, Judge, Greg, Phil Dove etc. For this session last time my average pace was 3.57 k/m (running with Enda and we held the fast reps at approx 3.35 pace and the slower one crept out to 4.35. I felt good today and took it a little easier at the start. Tom, Judge, Serg and Phil took off. After about 12 mins into the session I asked Durante to increase his pace so we could run together. We began averaging about 3.25 for the fast reps and 4.17 for the slow reps. Durante was keen to push the fast ones and keep the floats at a modest pace. Tim C who was out in front dropped back as did Serg and we pushed all the way to the bottom of hill in the domain before the climb to the Art Gallery. We turned around at 22 mins 30 secs and focussed on catching Enda and Mike on the return leg. We went by Enda and Mike near steps in the domain and from Circular quay we pushed the pace. Serg dropped off after 10k (to go back to work) and myself, Durante and Tim C continued to push the fast reps along Hickson Road until we got back to the finish. All up covered 12.3k with an average pace of 3.39. After reviewing each rep, the 30 fast reps were run at 3.25 pace (approx) covering 298m approx. The 30 floats varied a little more, the avg pace was 4.15 covering about 120m. So really this session is 30*300 (3.25 pace) with floats of 120m (4.15 pace). The floats were definitely inconsistent. They were quicker at the start and then slowed during the middle (some avging 4.30) but they got quicker again. Durante and Tim C were very strong as was Tom at the front. Enda took it easy again. Quality session. All up about 16k.

Photos from Canberra

Uncle at the finish of the 50k
Dave crossing the line
Kate coming to the finish line
Kate finishing...













Tucks passing the 10k mark


Canberra in Autumn

From Canberra to London

On Saturday went out for a run with Mike Conway, Terence, Durante and Colin Gibbons. Very hilly run, I've covered 8k by the time I got down to the guys in North Bondi. We then went out of bondi and up towards Watson Bay, Double Bay, Edgecliff and back into Centennial. All up about 26.5k in 2.05.

I do love Canberra in autumn. Plenty of colour and the temp is great for running. It was a pleasure to watch Uncle Dave and Tucks battle it out at the front. Springer, Mike Race showed plenty of character and produced great times. Kate Coburn ran a super race with a 25 min pb finishing up in 3.13. Both Blue Dog and Superflake will bounce back and run a sub 3hr for the next one. Just waiting for Tim in London now...and he came home in a pb of 2.47.50. Well done mate..of note Tim bangs out a pb every year...well done mate!

Marathon weekend

Easy 40 mins run on my own. Another glorious day for running. Looking forward to heading down to Canberra at the weekend to watch the marathon. It will be interesting to see how everyone goes. I should get back in plenty of time on Sunday to logon and check Tim's progress in London.

Speed play

Very busy at the moment so just got out for an easy 8k run with Tom on Wednesday. I knew I wouldn't get out with the HuRT squad today so I got up early and went down to Rushcutters and did an interval session of 12*400 with a 50 sec standing recovery. The reps were covered in 74 secs. The first few and the last few were tough. This session is easier to do with a group.

Dave Kane pre-surgery

Out with the HuRT squad for 6 by 5 mins with a 90 sec recovery. I discussed pacing with Mike and Enda at the start and was planning on running 3.35 (supposedly half marathon pace) thus making this a lactate threshold session. Maybe it was the cross training yesterday but I felt real good out there today and the session was essentially a V02 max session as I was running a fair bit quicker than my current 10k pace. I felt like the Dave Kane pre-surgery, running smoothly without really pushing it. There was no real strategy but I took it easy at the start of each rep and lifted the pace slightly after 2 mins of running. Tom and the Judge Drev looked comfortable at the front running 3.20s. Serg was out of sorts as he is just coming back from a bout of illness. Enda is taking a leaf from Charlie's book and running very controlled at 3.35 pace and Mike who is also returning from illness stayed with Enda throughout. Durante was strong for all the reps and looked strong (my bet is safe, he will run 32.37 in GC). Anthony looked strong throughout and is likely to be a Dad by the next time the HuRT squad meet - hope it all goes well. Springer took it easy today as he preparing for Canberra at the weekend and my guess is that he will cruise to 2.44.

The pace of the reps were as follows 3.28, 3.26, 3.27, 3.22, 3.25, 3.14.

The times they are a-changin'

Sat - Lane Cove 10k
The Stiders series was back to the hilly lane cove. With the cold I had during the week I was going to give it a miss but decided on Friday to head out and have a crack. Ended up with 35.20 which i was very happy with. The only splits I got were 10.32 at 3k, 17.58 at 5k and 32.11 at 9k. Hopefully I can continue the improvement (36.10 Lane Cove Feb, 35.57 North Head Mar)and dip under 35 in Homebush next month. Some very impressive runs from the HuRT squad with Tom running a very fast 33.16. Tim with 35.52 can now look forward to attacking his marathon pb in London. The girls (Liv, Gill & Ger) decided not run as they don't like hills. Note there will be a few hills in the Sydney half in May. As for Big Bear he's opted for early hibernation. I'll just keep plugging away.
Sun - 24k - 1.50
Throat was a little sore this morning and I had a good few drinks at Sonja's birthday bash yesterday so I texted Terence early and told him I'd give it a miss but 20 mins later jumped out of bed and got on the road to centennial. Ran on my own for the first 30 mins and then bumped into Tim who was running at a lot faster than my 4.45k/m. Kept with Tim for another 40 odd minutes (last long run for Tim before London) and ran on my own for the rest of the session keeping the average pace to 4.36 which felt pretty comfortable.

3x3k

Out with the HuRT squad today. Feeling crook this morning but felt running the session might actually sweat the cold out of me. Large crowd again - Charlie, Fats, Enda, Tom, Mike, Tim, Peter Walker, Ray, Anthony, Judge Drev, Springer and Mike Race. Durante was there but didn't run the session as he is recovering from a cold.
Stayed near the front for the 1st rep as the pace was relatively comfortable even with the hills (pace 3.38). The second rep was a lot easier with the downhill section(pace 3.24). Mike dropped out after the 2nd as he didn't feel well. I opted for the 3rd rep and struggled up the hills letting Enda get away from me. Fats, Anthony, Tom, Charlie and the Judge were a good 60m ahead. I was surprised that I ran the last rep in 3.38 pace. I jogged back down the hill feeling pretty ordinary. Some of the boys opted for a 4th rep and I'm not sure where they get the energy. Looking forward to attempting four reps the next time this session comes around. Fats and Tom looked very strong today, it's a pity Fats is not running Lane Cove this weekend as he would have a very good crack at his pb. I plan to rest and try to get rid of this cold...