16.52 5k time trial

Out for the 5k coolrunning challenge, didn't sleep great and ended up nearly sleeping out for the race. Arrived late and was surprised to see Tucks and Tim Cochrane at the start. We chatted and agreed to aim for 17 mins. I knew this was way too slow for Tucks but he seemed happy to use the time trial as a short tempo run. I only glanced at my watch once or twice in the early kms and I was running relatively comfortable at 3.20 pace. Tim broke away after 2k and Tucks was happy enough to sit in front of me. I didn't look at my watch until the end as Tucks at 3k and 4k turned back and told me we were running 3.20 pace as per the garmin. Crossed the line in 16.52, 4 secs down on Tucks and 10 secs down on Tim. Obviously the garmins were out slightly out but it makes no difference as I was very happy to go under 17 again. This year I've struggled to run quicker than 17.30 on this course so it was good to have a bit of speed in the legs - just need Tucks to pace next time as well - Thanks mate!
Gillo (23.36) and Gerso (23.15) continued their PB streak by knocking a good 40 secs off the 5k times. They are looking very good for the Gold Coast in July. Go the girls...

400s with the HuRT Squad

Felt pretty tired when I got out of bed this morning and made a call to run 8 reps off 2 mins and not the planned 12 reps. Large crowd in attendance with the regulars featuring prominently at the front. Tom and Durante lead from the front, I hovered a few metres back with Tucks and Judge Drev. Mike and Tim C were just behind me. Tim L ran a few quick reps but took a break a few times. I averaged 74 secs for each rep and it felt relatively easy. Note: All garmin owners reckon the measured track was 20m long. Judge Drev pushed the last rep and left Durante and Tom for dead. Tucks just hung back, in saying that he will break 32 mins next weekend. Serg took a break today..

13k

Easy run with Eamonn, Mike, Serg, Tom and Tim C out Centennial and back. Tom and Serg went back via Edgecliff and the rest of went back via Surry Hills. Legs are very tired at the moment, they are craving a rest but they can stop complaining as we've more Kms to do this week.

HuRT Squad 4*3k with 2 min recovery

I was a little apprehensive for this session as I've only ever completed 3 reps and my heart rate just before we kicked off was at 180. It dropped pretty quickly once we got going. Serg, Tom, Durante, Fats, Judge Drev & Tim C and a few others took off pretty quick for the first rep and a few of the guys paid for it later on by either dropping out or only completing 3 reps.

Rep 1: 10 mins, Avg pace 3.36, Distance completed 2.75, Avg Heart rate 169

My quads were still a little heavy and for the first rep one I tucked in behind Mike and Enda. I found the hills from the Opera Hse back up throu' the domain pretty hard.

Rep 2: 9.35, Avg pace 3.28, Distance completed 2.76, Avg Heart rate 164

Ran with Mike the whole way with Enda a few yards on front. At this stage I wasn't looking forward to the 3rd rep.

Rep 3: 10 mins, Avg pace 3.34, Distance completed 2.77, Avg heart rate 167

A few people dropped back for this rep so myself and Mike had a little more company. Fats ran along side, Durante was a few metres in front with Enda and the Judge. Tim C and Michael K were also in close proximity.

Rep 4: 9.38, Avg Pace 3.29, Distance covered 2.77, Avg heart rate 170

I really didn't want to do the last one, Fats decided to call it a day that was the incentive I needed but Mike convinced me to give it a go. Ran with Durante and surprisingly this felt the easiest rep, even though Durante dropped me with about 800m left. I just wanted to kept the pace steady , I was expecting Mike and Tim C to push it for the final 400m but it never materialised. Shattered at end of it..happy with the consistency of the reps. Tom and Serg ran side by side for the session both looking strong - North Head will be an interesting battle. Mike Conway was very strong right to the bitter end.

Easy Monday

Out with Durante, Mike, Anthony, Serg, Ray and Enda for a 13km run from the domain out to Hickson road and back into the domain. Serg ran from the front and kept the pace honest at 4.20km/m. Quads felt pretty tried today probably due to the stair finish yesterday. The weather is perfect for running, let's hope it continues. Big week ahead...

God's Country

We ended up having a big night out on Friday night. Comrades Marathon legend Bruce Fordyce gave a great account of his experiences running the 87km ultra. Most of the HuRT squad were in attendance. Tim Craddock surprised me when he told me in ran 2.24 in the Paris marathon in 2001. I really don't think he's putting the effort in training. Upon leaving the Casino, Durante and I put $100 on black and we won which was great. We ended up playing pool for the rest of the evening, Tim Lindop was by far the best player, I was terrible but probably not as bad as Tom [edit: Tom did take $20 in one game :) or Tucks]. Durante and I took out the award for the last men standing with Tucks pipping Tom for 3rd spot.
Out to the shire or as the locals like to call it 'God's Country' for a 26k run in Audley national park. . It's only 30 mins from the city and it was great to run along the trails with Serg, Durante and Tim Lindop. Struggled at the start but the longer we ran the better I felt. We increased the pace for the last 9k (averaging 4.20). There was a tough stair climb at the end and Serg showed why he is in 32.30 shape as he cruised to the top.

16k

A little apprehensive meeting up with Serg today due to a night of drink with work. Serg was keen to keep the pace honest after murdering the Mona Fartlek yesterday. I think he's drop a few kilos in the last week and is now keen to run early 32s in North Head in June. We met up with Ray over the harbour bridge and went on a different route out via Mosman. Spotted Big Bear struggling as he ran down a hill. On the way back into the domain we had the pleasure of watching Durante make a fool of himself on the football pitch. Looking forward to the striders dinner tonight, I have a feeling it will be a big night with most of HuRT squad in attendance.

Mona Fartlek with the HuRT squad

Out with the boys, took it relatively easy and stuck with Mike and Enda. We covered 5.51k for the session. In saying that the last time I only covered 5.59. Anyhow I was glad to get the session out of the way. I can now focus on ramping up workload in the next few weeks.

I've got the Gold Coast on my mind

Monday - Easy 10k run with Mike and Durante.

Tues - Out with the HuRT Squad for 8 by 3 mins with 60 seconds recovery. Large crew again in attendence. Serg and Anthony pushed from the front. I sat comfortably in the middle of the group with the pace varying from 3.25 to 3.30 for each rep. Some of the boys ran a few extra reps - I think Tom, Tucks, Tim C, Serg and Anthony ran 14in total. Will take it relatively easy for the rest of the week and then ramp it up from next week. Will aim to get a few races in before the Gold Coast Half in July, at the moment I've locked in North Head in June and might head out for the 5k coolrunning challenge at the end of next week.

There is nothing either good or bad, but thinking makes it so.

Suffice to say the Sydney half did not go as planned. Ended up with 79.23 which was at least 2 mins down on my planned time. Not going to dwell on it so let's move on to some of the positive stories of the day.
Gill and Gerso continued their run of pb's with an impressive 1.51. They looked pretty comfortable out there and it bodes well for a sub 4 hr assault at the Gold Coast. Big Bear with all his toilet troubles still managed to sneak under his pb.
Other notable pb mentions are Rich Palmer, Mike Conway and Fats. Well done to Greg on smashing sub 90, you can tell Serg on Tuesday you are no longer an average runner.
Even with Canberra in the legs, Uncle Dave managed a pb, I know you were hoping for better but mate always take a pb no matter how small. Tucks ran a great race even with a pitt stop after 3k. Run of the day goes to Durante, who ran an impressive 75.15 which is more than 3 mins quicker than his time last year.

Friday stroll

Very easy 10k run up to Kings Cross and around the Domain with Serg, Tom and Enda. All up around 48.15. Legs were fine after yesterday's interval session. Looking forward to race on Sunday now. Based on my recent 10k time of 34.48, MacMillian is indicating a 77.26. To be honest I am hoping on running a little quicker than that. The plan is to run with Durante and Enda for 15k and then put the foot down and take it home...

Hickson Road and Tales from Tokyo

Out with the boys from the HuRT squad 1.2k by 5 off 2 mins. Too many to mention but I commented to Tim Lindop that everyone present were at least sub 35 mins runners. So a strong crew of runners. Tom shot to the front with Serg and Durante and Tucks in close pursuit. Fats, Charlie, Phil Dove were right behind and I tucked in right behind the boys. I had my heart rate monitor on for the first time but I am not sure if it's reading my heart rate correctly. Max heart rate for the session was 175.

Reps went as follows

Rep 1 3.40 (avg heart rate 150 for the rep dropping to 130 during the recovery)
Rep 2 3.38 (avg heart rate 159 for the rep dropping to 139 during the recovery)
Rep 3 3.39 (avg heart rate 157 for the rep dropping to 143 during the recovery)
Rep 4 3.40 (avg heart rate 154 for the rep dropping to 144 during the recovery)
Rep 5 3.39 (avg heart rate 155 for the rep)

On the 17th April the reps (3.51, 3.39, 3.44, 3.44, 3.43) & on the 20th Mar (3.54, 3.53, 3.52, 3.53, 3.51). So today was pretty fast for me. Tom dominated from the front today with very fast reps, Serg is definitely on the comeback he really needs to get his long runs in and should contemplate running the half as a long tempo on Sunday. On Durante's form he is likely to leave myself and Enda in his wake after 15k. Fats who faded a little on the last two reps will run a pb.
I've uploaded a clip from Tokyo, Truscott was right it's pretty difficult to converse with the Japanese. The girls thought they'd organised a dinner for around $30 a head but when we got to the top floor of building with panoramic views of Tokyo, I was thinking this is a bargin. Then we were then escorted into a private room with our own waiter and cook. I turned to Gillo as said "this is not going to cost $30 a head. It definitely didn't cost $30 a head! Anyhow watch the clip carefully and you'll see jumping prawns at the start. The voice over is Big Bear...

Jumping Prawns

10k stroll in the domain

Easy 1Ok run in the domain with a work colleague Bron. We chatted about the Sydney half on Sunday. Looking forward to it now..

"To taper or not to taper that is the question"

Tough session today - 45 Farklek 1 min on - 30 sec off! Tom, Serg, Tucks and Charlie went straight to the front. I was on my own for the session, caught Tim C after 3k, at that point I was running the fast reps at approx 3.25 pace and the slower ones in around 4.10 pace. Kept with Tim C and at the half way point cover a little over 6k. From then on, i was a little confused and my garmin was acting up and ended up mixing up the fast and slow reps. Anyhow Tim C dropped me on the way back to the Opera House and Tom and the boys came steaming by me a little after that. Ended up finishing slightly ahead of the Art Gallery. All up not that sure but approx 11.8k. So I was a little slower on the way back.
"To taper or not that is the question", given the Sydney half is not a priority I will rock up Hickson road on Thurs for a tough session. Not many programs recommend this but noticed Ryan Hall's coach Terence McMahon has 2 tough interval sessions incorporated into the final week of the his recommended half program.

Long run

Met up with the boys (Mike, Durante, Guy and Eoin) for a long run in Centennial at 7am. Happy to sit at the back of the pack for a 2 hour run. All up 26km for me. Glad we didn't push the pace after another night on the town (went to the league test with Liv, Gerso and Luc and ended up playing pool late into the night. Liv and I smashed Gerso and Luc on several occasions...

Friday stroll

What a beautiful day for running. Met up with Tom, Springer and Serg was a nice easy run in the domain. All up around 9k. Legs were a little tired...

Drinking in the morning sun....

Moving from party to party should have negative impact on running but it's not the case. Out with the HuRT squad today for a session of 400*12 off 2 mins. I've always liked the 400 session and when I've previously complete 8 by 72 off 60 sec it was always a good indication that I was travelling well.
Today the reps were run off went as follows (50 sec avg recovery)
71, 70, 69, 70, 70, 70, 70, 71, 71, 70, 71, 69
This is the fastest 4OO session that i've completed - so I was very happy with the effort. Durante, Serg and Tom lead from the front averaging 67. I was always a few yards back and for most of the session Tim C was just behind me. For the the 10th, 11th rep Fats and Anthony pushed the rep and they finished just ahead of me. I was keen to finish up after 10th rep as the legs were feeling heavy but with 10 sec left, I urged Serg to run the last 2 reps with me. Both of us surprised each other and pushed final two reps. Don't need to build the kid up anymore but Durante was looking very strong today, so much so he averaged 67 and ran a very fast last lap. Tom is no longer worried, he's concerned and rightly so. Good to see Michael K out, Anthony looked v strong even with a new baby boy recently added to the family. Mike Conway is looking very strong and he will break 35 with ease at North Head in June. Looking forward to a few quiet evenings in, can't see it happening until early next week..

So throw those curtains wide!
One day like this a year’d see me right!

Envelope Day

Out with the HuRT Squad on envelope day at Macquarie is not a good idea. Anyhow I arrived late as a result of a few glasses of champagne to celebrate the occasion. Ended up 6* 5 mins off 90 secs. The drink went to my head as I decided to say at the front with Tom, Durante, Serg and Charlie Low for 4 of the reps. The pace was 3.18 as per my garmin. Legs were feeling pretty heavy and I decided to drop back for the 5th rep and ran it with Mike in 3.29. For the last rep just tried to keep it together and ran a little quicker with the final rep in 3.23. Tom looked a little tried today which is no surprise after his effort at the weekend. Serg is coming back to form and has 8 weeks to the GC to prove his class and i've no doubt he will. Durante looked like a cheetah today, I can't see anyone stop him over the last 400m of a race. His endurance is coming along nicely and Tom must be worried. I gave a number of books to Durante at the weekend, I was disappointed that he didn't read Noakes but very impressed that he read Herb Elliot's 'winning attitudes' and was able to tell me why Herb would always beat his nemisis Merv Lincoln. When Durante runs over the top of Tom in N Head in Sept, I won't put the $50 in my envelope, I'm happy to give it charity...

Photos from the State 10K

Leading from the front ;) Is that Durante behind me!

Nearing the end of the race

Ger at the front with Gillo right behind

Ger finishing
Gillo finishing















Out for an easy run with Mike today, the legs felt good even with all the km's in them from the weekend.

Sunday morning with the boys

Met up with Durante, Mike, Guy, Serg and Steven Thursten in Centennial. After completing the 6k loop Serg brought us on 7.5k loop that incorporated more trail/grass. We all really liked the loop so much so we completed it twice. We kept the pace at 4.39 avg and increased the pace slightly for the 6k loop and with about 3k left Serg increased the pace again (3.50 avg) as we tackled the long drag (1.5k) up towards Wollarha gates, Serg dropped out (citing chafing problems) as we crossed the road to push the last 700m, Steven showed his class (he's run 13.38 for 5k - no joke he's run over the top of Mottram on several occasions) and Durante and I ran together about 5 yards back as we powered up the hill. Glad to get to the top and shortly afterward we were joined by Mike as we approach the Oxford Street gates. All up 27k with an avg pace of 4.34.

So many roads, so much at stake

Very happy to go sub 35 again, it was a long time coming as the last time I ran sub 35 was Oct '06. Crossed the line in 34.48. I had a decent warm-up with Tom, Mike and Durante and kept convincing myself that I could run sub 35 again.
I decided to out hard to give myself the best chance of success and ran with Durante for about 3.5k. Got to half way in approx 17.15 and really just hung in from there but I did pick up a few people from 8km onwards.
I had the pleasure of running the last km with my sis-in-law Gerso who also ran a 3 min pb crossing the line in 48.11. Gillo also my sis-in-law broke the magical 50 min barrier crossing the line 49.35. Big Bear pb'd with a fantastic 41.06. Fats with a cold pb'd with a super 33.20 and what about Tom with 4 kids to look after (well credit must go to his wife) smashed his pb by 30 odd sec crossing the line in 32.26. What can I say, really excited about the Sydney half coming up and will have a good crack at my 10k pb in North Head in June. This game is all about hard work and confidence and I am beginning to think Noakes is bang on the money with his central governor theory...more about that later.
Another Dylan favourite of mine
So many roads, so much at stake
So many dead ends, I'm at the edge of the lake
Sometimes I wonder what it's gonna take
To find dignity