10K PB 33.38 - Dunshaughlin 10km

Shocked and very surprised with my PB today at the Dunshaughlin 10k. I've had two huge nights on the beer and I wasn't feeling great all day. On Thursday night, I went out for beers with my Da and 3 Brothers (Big Phil, Derek and Christopher). After about 7 pints of guinness I told Phil for the next round I'll have a glass of beer. He was having none it (lines like no brother of mine is going to drink a glass, your embrassing the family etc..you'd have to know Phil to understand). Anyhow Friday was spent recovering and I went into the city to meet up with Jo and Ken for dinner and promised myself that I'd only have a few drinks. Kidding myself as we hit Brogans and Jo started to talk to the lead singer of the Frames Glen Hansard and recent oscar winner for the indie flick Once. We ended up talking until Brogans closed and Glen invited us back to a late bar. We finished up at 3am which meant Ken & Jo only had 2 hours sleep as they were due to catch a flight to the UK. They missed the flight - sorry guys and I was dying all day. So I figured I'd skip the 10k but Big Phil my Bro convinced me to head down and give it a shot.
Went throu' the first Km in 3.20 and 3k in 10 mins flat. I felt great I couldn't believe it, I kept an eye on my garmin and was keen to keep the pace at 3.20. Went throu' 5k in 16.42 and I knew there was a few hills in the 2nd half but I felt really strong pushing up the hills and caught quite a few people on the long drag up to 8k. I knew at this stage the pb was in the bag. There was a bit of a head wind but I just tucked in behind a guy and put a kick in with 300m left to cross the line in 33.38 - a massive pb. The course is offically IAAF measured so it will be nice to move further away from Durante on the striders list ;) Heading out for more beers now..

80 mins MLR

Ended up having a few too many with the O'Briens on Wed evening. The plan was to hook up with Enda early for a MLR. Enda cancelled last minute but I still got out for a nice easy once. Stayed with Jo and Ken in the city so ran from their place to the Phoenix Park and took it nice and easy. The run cleared the head but I was knackered when I got back to the apt.

Running in my home town

Tues: Out with my youngest Bro Derek for an easy run. We headed off down to the Balheary football pitches (where I played soccer as a kid) and included a few laps of the pitches in Finns (where I played Gaelic as a kid). The pace was easy (around 4.40 km/m) until we decide to head back home. As I was just off the plane I didn't want to push but I couldn't let the young lad get home before me. For the last km the pace dropped to 3.20 km/m and with 400m left I just couldn't drop him. He put the foot down and left me for dead. All up around 11k.
Can't really blame the jet lag as I felt fine running, all I can say is that it won't happen again. Fair play to him, he was telling the whole family that I couldn't keep up with him.

Wed morning: Didn't sleep great, so I woke young Derek at 7am and told him I was heading out for an easy one. He jumped out of the bed and off we went same route as Tuesday. It was a beautiful morning and it was great running on the soft green grass of home. I had the garmin with me and I was keen to keep the pace a little faster than yesterday (4.20 pace), we wound up with around 1.5k left, I couldn't believe he was still with me with 500m left, I put another kick it and thank God I dropped him. He was shattered at the end. I told him I was fine :)

Wed afternoon: Decided to head up to the airport and get a track session in. I ran from home, can't believe it's only 6k from the house and opted for a pryamid session of sorts. There was a gale blowing so it was pretty difficult out there but I enjoyed running on the soft springy track.
3 by 400m (60 sec recovery), 3 by 800m (2 mins recovery), 2 by 1200m (2 min recovery), 1 by 800m, (60 sec) 1 by 400m).
400s were run in 74 sec apart from the last one in 69 sec (the young fella showed up as the side of the track so I really pushed the last one). 800s in 2.35 and the 1.2k in 3.50). I was glad the bro was there as I took the lift back home. Meeting up with Enda in the morning for a MLR....

50 mins easy

Out for a nice easy 50 min run around centennial. Ran as many hills as I could, after yesterday's long tempo I was expecting the legs to be heavy but they were fine. Looking forward to the flight back to Europe now...

400 and a long Tempo

Saturday: Ran down to Rushcutters for a 400s session. It was a beautiful day for running. The plan was for 8 reps off 45 secs. The first 3 reps were run in 71 sec and the remaining reps were run in 70 secs. The reps felt pretty comfortable and I considered doing some more reps but felt more would only compromise my Sunday tempo session.
In the afternoon, headed down to the gym for some maintenance work focusing on my core and incorporated some stretching and light weights.

Sunday: Met up with some of the HuRT squad (Serg, Durante, Steve Thurston, Charlie Low, Tim Lindop, Mike Conway, Terence & JC) for a long tempo run (16k). I managed a 5.6k warm-up. The first loop was lead out by Tim L and Serg went to the front after about 5k and we got to the 8k mark in 30.15 (3.49 km/m pace). Serg then turned me and asked what pace now? I told him I would be happy if I could keep 3.40 pace, he obviously didn't listen to as he brought down to 3.35 pace, the group managed to stay together until 9.5k, at that stage Terence, Tim L fell off the back of the group, Mike fell off around 10k, Serg kept pushing it at the front, at about 11.5k I fell off the back. As we cut through the park the group of 4 created a 30m gap on me. As they went up the hill Durante fell off the back and the group of 3 managed to create a 15m gap but Durante to his credit closed the gap and managed to stay with the guys. I tried to stay focused and kept the pace at 3.33 which was pleasing as the final 2k has a gradual incline to the finish. Ended up running 58.48 (a send lap of 28.27) Mike finish around 30 secs behind, Tim and Terrence were about 90 secs behind. Serg finished in front with a very fast last km (his 2nd lap was 27.20), Charlie was just behind him, Durante finish about 30 secs ahead of me (28 min 2nd rep) and I think Steve Thurston finished just ahead of Durante. Long tempos are tough but they will be a very important part of my training for Berlin.
3k cool down for 24k all up. Another good week of running. That's two consecutive weeks of 120k plus..

15k easy

Nice easy 15k with Muz, Serg, Durante and Steve Thursten around the domain and out to Hickson Rd and back. Serg like the Portuguese football team might of peaked too early. He struggled with the pace today...

Double Day - Hills and Mona Fartlek

Got up early and tackled the Wollahra Hills reps. I ended up doing 6 reps, the first 5 reps averaged 2.45, I felt relatively comfortable as I was aiming to run them comfortably hard but the last 50m felt tough for each rep. I pushed the last rep and completed it in 2.38. Back in day, apparently (according to Mike) I could run ten reps relatively comfortable in 2.40. Obviously I need to focus on hills with the C2S less than 8 weeks away. Hill work will also build my strength and endurance for Berlin so the plan is to incorporate a weekly hills session for the next 6 weeks.
I ventured out at lunch for the Mona Fartlek with the HuRT squad (won't mention the attendees as it's becoming a very big grp), the plan was to run with 2 new members I introduced to the squad (Dan and Sam). I was very surprised but the legs felt fine, got to in front of the art gallery and decided to increase the pace on the way back. Some of the boys at the front (notably Durante, Serg and Tom) killed it today going further than the Stone gates in the domain and getting back to the Opera House gates. Gold Coast will be very interesting....hopefully the jet lag from the return flight from Europe will have no impact on my performance!

MLR - 20.2km

Met up with Enda, Durante, Dingo and Paul O'Doherty for a medium long run this morning, the pace was honest enough averaging 4.36 k/m and I covered just over 20k. Felt pretty good out there this morning. The tri boys meet at 6am every wednesday so I will make this session a regular occurrence.

12 by 3 mins off 60 secs with HuRTs squad

Ran into work this morning and the legs felt a little heavy after a tough few days. Met with with a very large HuRT squad (Tom, Serg, Durante, Charlie, Killacoat, Tim L, Mike Conway, Enda, Ray, Tucks, Springer and many more...). This is probably the easiest session but I am never sure what pace to run them at. It's not a lactate threshold session and it's goes on a little too long to call it a V02 max session. Anyhow even with tried legs, I tend to enjoy this session. Pace of the reps were as follows
3.24, 3.23, 3.20, 3.23, 3.24, 3.24, 3.21, 3.22, 3.21, 3.22, 3.19, 3.12
I ran the reps with Enda and Mike, there was a group in front that included Tom, Serg and Durante, Charlie & Thurston who were running close anywhere between 3.07 (mostly at the start) and 3.20 in the middle of the session. I will probably flick the mona farklek on Thursday with the HuRT squad as it's not what I need at the moment. Looking forward to rest of week as I ramp the kms and intensity.

Easy Monday

Ran into work and at lunch met up with Durante, Tom, Springer, Ray & Thurtson for a 15k run out to centennial and back into the city.

32k long run

Met up with Rich Palmer in Centennial for 5 by 6k loops (inside track & including the long drag up towards Wollahra gates).
Tim Lindop joined us after 8k, the pace increased slightly for the 2 next two loops as we were averaging around 4.33. I had a good few beers the night before so I was struggling at the start but after an hour or so I got into a nice rhythm and it felt pretty comfortable. We increased the pace for the last loop (4.18 avg). All up 32k in 2.25 so a 4.32 avg. Rich Palmer is very strong at the moment, he will have a great run in the Gold Coast Marathon. Happy with the training this week, need another big week next week....

Tempo and long runs with the extended family

Out to Drumoyne this morning for a tempo session. I dragged Dec and Grainne out of bed early (who are over in Australia on their honeymoon) for a bit trot around the bay. Gillo (my sis in-law) was out doing her last long run before Gold Coast. Gillo was planning on progressive long run - increasing the pace for every loop of the bay, Katyln ran the first loop with Gillo, Dec and I joined in for a few km, Liv, Dec and Gillo went around for the 2nd loop.
It was pretty windy around the bay this morning, Gerso arrived on her bike and I persuade her to cycle with me for my 20 min tempo session. It seemed like we were running into a gale but I held the pace comfortably at 3.37 for 20 mins. Ger got off her bike and then ran 16k with Gillo. Gillo will be confident running sub 4hr after her effort today. She smashed the last 10k and the last couple km's were run at tempo pace.
I bumped into Easy Tiger and we kind of laughed obout the race last week. Tucks was also out doing a 1km reps into the wind....must settle into a nice few pints of guinness and watch the boys in green take out the Aussies..

The smell of fear is thicker than you think....

Ran into this morning and went out with the boys (Serg, Durante, Tom, Springer & Enda) for an easy 11k stroll around the domain gardens. Plenty of chat, worried about Tom he always seems up for a wager, he nearly accepted $1000 bet on him taking Durante out in a 3k race. It’s pity we have to wait until Nov for the state 3k. I think we actually put $250 on the race in the end. Tom has kids to feed so he will be hungry but I'm confident Durante will take him out.
Big sporting weekend ahead, lots of fear on the paddocks, road and even golf courses this weekend. Durante is up against Killacoat. It will be close but I think Durante will take it out as he is quite strong on the hills. The Roosters should smash the Panthers. Spain should beat Sweden. Ireland should smash the Aussies, okay maybe last comment is a little over the top.
The title for those interested is from an old radiohead b-side I had the pleasure of listening to this morning. It’s crazy but radiohead’s b-sides are better the majority of albums out there..

Hickson Road 1.2k by 5

Ran into work this morning and the legs felt a lot better but my left calf was pretty tight.
At lunch got out with the HuRT squad for a V02 max session (5 reps of 1.2 off two minutes)

Reps went as follows
3.46, 3.38, 3.38, 3.39, 3.38

The first rep was a little slower because for the first 800m I chatted to Durante about running and all that jazz. Even with the tight calf, I felt pretty comfortable out there today. Mike Conway was right behind me for every rep, he's running very well at the moment.

Wednesday MLR

Up early and out to Centennial for a 19k run, legs felt pretty tried. I didn't push the pace 4.55 pace and the heart rate avg was 124 for the session. This Wednesday sesssion will be very important on the road to Berlin as I plan to make this a progressive MLR.
Went to a cross training session at lunch, 15 min bike, 15 mins ecliptir trainer, 15 mins weights and 10 mins stretching.

45 min Fartlek with HuRT Squad

Out with the HuRT squad again for the 45 min Fartlek session. 1 min hard - 30 sec jog. I forgot to reset my garmin from the start but I've reviewed the stats and ran 3.20 avgs for the fast reps and 4.25 avgs. I ran with Tim C all the way. Not sure how many kms we covered but we went further (down Hickson Rd) than last time and we managed to get back to the stone gates. I felt pretty comfortable today. I am definitely getting stronger and I will modifying my training to incorporate more load(spin classes, core work, long run mid-week & double running days etc). I will monitor the intensity pretty carefully as it's very important to control the intensity to ensure you get the most out of your training. Heading to a cross session now..
I've add some photos from the weekned - Thanks Fats for taking the photos.


Serg, Tucks and Tom - in the order they finished the race.

Gerso on her way to another pb..










Flying to the finish with Unc Dave

Wentworth Falls

Went up to Wentworth Falls in the Blue Mountains after the 10k race yesterday. Out for a 2 hour run around the falls area today incorporating the falls track. It was a beautiful soft day and it felt invigorating running along the trail. At times it felt like more of a hike than a run with all the stair climbs. Legs felt great, methinks yesterday's pb has given me an extra lift. Hopefully this weather continues as I love running in the rain.

Behind every beautiful thing, there is some kind of pain

Took it relatively easy in the lead up to 10k race in North. Completely backed off for the HuRT session on Thursday by modifying the session to 400s with plenty of recovery.
The good prep was nearly ruined when I stayed back at work last night and had 4-5 glasses of champers. Got text from Enda who wished me the best and just said to myself 'easy tiger...put the glass down and get home'. I did promise my good friend Tom that I would smash Easy Tiger aka (Gary Howard) who had recently broke the coveted 34 min barrier in Sandown. Tom put the bet down and I did not want to disappoint (more to ensure there was food on the table for his lovely family).
Pretty nervous on the way out to North Head, warmed up with Tim Lindop and Tom. Did a few strides to freak Easy Tiger out...I was showing some speed. Tim told me to go over to Easy Tiger and tell him 'are you ok? your not looking well". Ok, it's not that funny but Tim and I were in stitches.
Just before the start Uncle Dave asked me if I was up for it. I told him I was pumped. The plan was to stick to Dave all the way and that's how it panned out. Dave was fantastic, he kept encouraging me, telling me when to push, when to stride out. Biggest lesson I got from Dave today was that you need 100% concentration all the way not just at the KM markers. Mate - I really appreciate your pacing today! We went through 5k in 17.02 and I was feeling pretty good, I was nervous about the 6 - 8.5k as there are a number of hills but having Dave with me ensured I kept a steady pace. I can't recall anyone coming by me after 3k apart from Michael Killacoat (at about 8k). I got to 9k a little over 31 mins and then pushed home from there to finish with 34.16 a 10 sec PB. Very happy with the result and delighted that Tom will have food for the kids next week as Easy Tiger faded in the 2nd half of the race.
Some great runs out there today, Serg who was dropped by Tucks at 6k managed to catch him at around 8.5k and come home with a super 32.3x. Tom was a good bit slower today but he felt heavy-legged before the race and his lack of taper didn't help. I don't understand Mike Conways result, I find it difficult to keep with him during our squad training. He'll bounce back and will get under 35 mins. Mike Race banged out another pb - well done mate, Kate Coburn ran a sub 40 mins for the first time and my sis-in-law Gerso continues to impress with another min off her pb. Amazing to think Gerso has gone from 57 min last Sept to 47 mins today.
My pb's been a long time coming (Nov '06) but I am feeling a lot more confident about my running now and plan to run sub 34 on the road to Berlin. I am really looking forward to the half in the Gold Coast and will head down to Tassie at the end of July for a fast 10k.

Race For The Prize

On Monday, went for an easy 12k run with Mike, Tom, Serg, Durante, Muz and Ray. Lots of talk about the 4k relays at the weekend both Tom and Serg ran very well.

Out with the Hurt Squad today for 6*5 mins off 90 sec rest. Most of crew opted for 8 reps I decided on 6 as I am keen to run well at 10k on Saturday. To be honest, a lactate threshold session is not ideal prep the week of a 10k race so I held back and ran with Enda for 4 of the 6 reps. Running with Enda at 3.33 pace felt very easy so much so we could chat all the way. For one of the reps Tim asked me to pace him at 3.30 pace, he fell off towards the end but he's making great progress after taking quite a large amount of time off after the London marathon. Mike Conway is flying and I'm confident he will maintain his form and dip well under 35 mins on Sat.
I am really looking forward to the outcome of the race between the 3 front runners - Tom, Serg and Tucks. I am predicting Tucks will take the race out. Why! he is a machine and he ran very controlled today and was clearly focussed on the prize at the weekend. It is very hard to separate Tom and Serg. Serg will be a little fresher after missing his long run on the weekend but I think if Tom completely backs off for the rest of the week his endurance will tell. I am not sure Tom can back off. Can he run an easy 8k tomorrow at 5m/k, can he hold back on the fast sections of the gate to gate on Thurs, can he take Friday off. I am not sure he can. Anyhow time will tell. If he backs off i suspect he will catch Serg with less than a km to go, weather permitting both will go very close to 32 mins and might very well dip into the magic 31 territory. It's a pity Durante is away as I would expect him to run early 33s. I will take it easy for the rest of the week as I am hoping to have a crack at my pb.
Have a look this, the flaming lips 'race for the prize'. Super song, Serg is at the front with no top on and wires attached to him. The HuRT squad are in hot pursuit in the yellow costumes. Tucks is at the back with the beach ball...

Long Sunday run over in the North Shore

Tom mapped out a 28k route earlier in the week and I headed over with Tim Lindop and Durante and hooked up with Easy Tiger, Springer and Tom. Struggled at the start of the run to get into a rhythm but by the time we got to North Head I was feeling much more comfortable. Enjoy the Manly to Spit section of the run and with the rolling hills was happy with the overall pace of 4.40.
Tom pulled out all the stops and served up a great fried breakfast for all the boys. Tom's kids look on in awe as Tim ate loads of bread rolls and drank about 8 cups of tea :)