Great tune from a the Scottish Band 'Teenage Fanclub' summed up my morning. I headed up to Cessnock on the Saturday so it wouldn't be much a drive to the Lake Macquarie Half. I left the guys at 6am (they decided to stay in Cessnock after staying up late playing poker and the weather was pretty average). Anyhow without going into too much detail I couldn't find Warner's Bay. I arrived shortly after the start of the half and planned to just use the course as a tempo. At the rego table I heard the 10.5 was starting in 40 secs, I filled out the form and dashed to the start about 10 secs after the gun. I worked my way throu' and was surprised to hit the 1k mark in 3.20 (but it was short -Richard Gardiner told me at the end he went throu' in 2.55 so it had to be short). The 2nd km marker was long and I start to reel in a few people. I was in 6th position at 3k and I hit 5k in 17.20 in 4th position. I caught the 2 guys in front of me at around 7k and I never caught sight of the front guy. The markers were more accurate as the 10k marker matched my garmin. Hit the 10k in 34.02. The last .5k felt pretty long and took me nearly 3 mins to finish. Finished up in 37.01 with a 2nd place finish. My garmin had 10.85 so the last 500m was definitely long. Richard Gardiner came home first in 36.20 and he mentioned that last year some guys comments on the course being about 300 to 400m long. Who cares, it wasn't the session I was looking forward. Ended up running back on the course and picking up Blue Dog for a 19k run in total.
I really wanted a long tempo hit out so i was pretty disappointed as time is running out for Berlin. I will re-work my plan this week and incorporate a long tempo. I need a good 10 days training before I enter taper mode.
Got back to Sydney and had no difficulty in finding the Cargo Bar where I met with Martin Harris 'mph' who is leaving Sydney for a new chapter in his life in the UK. I had the pleasure of running my first sub 3 hr marathon with Martin in Melbourne in 2005. You don't forget your first one...
Sunday, August 31, 2008
Thursday, August 28, 2008
800s * 8 (2 min standing recovery)
Down to rushcutters early and met up with Gerso. I was pretty tired, I hit 2.35 for every rep. Gerso ran 6 with an average of 3.30 and banged out the last rep in 3.19. I was pretty happy to run 2.35 for the last rep. I didn't have the energy to push it..
Wednesday, August 27, 2008
MLR
AM: Pretty tired this morning so when the alarm went at 5.30 I couldn't get up for my planned 90 min run. I headed to the gym for a cross training session (bike, eclitpir etc)
PM: Left work after 6pm and ran home and then went out to Moore park, legs were very heavy. I forgot my garmin and to be honest I was pretty glad as I didn't feel like pushing the pace. All up 88 mins.
Question for Superflake - What is the Lake Macquarie Half course like, I do recall you ran a pb up there a few years back. I'm heading up at the weekend. Anything I've read indicates the course is pretty flat but after Auckland in 2006 it's better getting a low down on the course from people who have ran it.
PM: Left work after 6pm and ran home and then went out to Moore park, legs were very heavy. I forgot my garmin and to be honest I was pretty glad as I didn't feel like pushing the pace. All up 88 mins.
Question for Superflake - What is the Lake Macquarie Half course like, I do recall you ran a pb up there a few years back. I'm heading up at the weekend. Anything I've read indicates the course is pretty flat but after Auckland in 2006 it's better getting a low down on the course from people who have ran it.
Tuesday, August 26, 2008
Out with the HuRT squad again
Mon: Easy 10k effort, legs were a little tired from the effort over the weekend.
Tues:
AM: Ran into work early and did some strength and stretching work.
Lunch: Out with the HuRT squad for a 4 by 3k session. I thought it was pretty hot there today so much so it was nice to run along the Art Gallery in the domain with the tree cover. Big crowd today, I decided I wanted to make it the Stone Gates today so stuck close to the front pack (Tom, Clarke, Charlie and Muz), the first rep felt fine until the last little climb out of the domain. Got to stone gates in 9.52 for the first rep.
Reps went as follows 9.52, 9.30, 10 mins (I was a few metres short on the 3rd rep), 9.40. Disappointed that I came up short by a few metres on the 3rd rep. Still and all, it was by far my best 4 by 3k session.
PM: After work went out for an easy 8k run with Ger, glad to get the legs moving again after the tough afternoon session.
Tues:
AM: Ran into work early and did some strength and stretching work.
Lunch: Out with the HuRT squad for a 4 by 3k session. I thought it was pretty hot there today so much so it was nice to run along the Art Gallery in the domain with the tree cover. Big crowd today, I decided I wanted to make it the Stone Gates today so stuck close to the front pack (Tom, Clarke, Charlie and Muz), the first rep felt fine until the last little climb out of the domain. Got to stone gates in 9.52 for the first rep.
Reps went as follows 9.52, 9.30, 10 mins (I was a few metres short on the 3rd rep), 9.40. Disappointed that I came up short by a few metres on the 3rd rep. Still and all, it was by far my best 4 by 3k session.
PM: After work went out for an easy 8k run with Ger, glad to get the legs moving again after the tough afternoon session.
Sunday, August 24, 2008
Progressive run
After watching an awe inspiring men's Olympic marathon, I decided not to opt for a rest day and get a bit of training in. Went to the spare room and did some weights, worked on my ITB with the foam roller, ab work with the Bosu ball and plenty of stretching and strength exercises. Then hit Moore park for a progression run. The grass was nice and bouncy after the recent rainfall and I ran 8 continuous laps of the 1.2k loop. I used the garmin to monitor pace.
The pace of the laps were as follows:
4.25, 4.17, 4.10, 4.02, 3.58, 3.50, 3.43, 3.24. The legs felt pretty good and I finished off with 6 20 sec strides.
The hot weather (max of 27c) and humidity (55%) & smog never really materialised in the men's marathon which resulted in a group of 8 going throu' the 5km marker in sub 15 pace which is amazing for a championship marathon. I think a lot of the runners pre-conditioned themseleves for a 2.09 - 2.12 finish and were unable to respond when required.
Wanjiru deserved the win after pushing the pace from start. Monners (the expert from channel 7) felt the guys went too early but at half way they were never going to be caught. I thought Rothlin might reel in a few to claim bronze but the front runners kept the pace steady until the finish. The US runner Dan Ritzenhein ran very well to place in the top 10, he actually ran close to his pb. Baldini as usual worked his way up the field from 50th to finish 12th.
The pace of the laps were as follows:
4.25, 4.17, 4.10, 4.02, 3.58, 3.50, 3.43, 3.24. The legs felt pretty good and I finished off with 6 20 sec strides.
The hot weather (max of 27c) and humidity (55%) & smog never really materialised in the men's marathon which resulted in a group of 8 going throu' the 5km marker in sub 15 pace which is amazing for a championship marathon. I think a lot of the runners pre-conditioned themseleves for a 2.09 - 2.12 finish and were unable to respond when required.
Wanjiru deserved the win after pushing the pace from start. Monners (the expert from channel 7) felt the guys went too early but at half way they were never going to be caught. I thought Rothlin might reel in a few to claim bronze but the front runners kept the pace steady until the finish. The US runner Dan Ritzenhein ran very well to place in the top 10, he actually ran close to his pb. Baldini as usual worked his way up the field from 50th to finish 12th.
Saturday, August 23, 2008
Who will win the Olympic marathon?
Can't remember the last time I went for a long run on my own. Anyhow, left the house after a nice lie-in and hit centennial just after 11am. The plan was to 9 laps of the inside track at 4.30 pace and then finish off with 2 1k's at 4 min/k pace. That's exactly how it panned out. Felt relatively comfortable until the last lap even though it was the fastest lap. Livo dropped by towards the end and promised coffee and croissants when i finished which gave me an added incentive to push the last 2k running - running sub 4m/k was pretty comfortable. It's weird, this running lark is very much a mental battle and the more I run the more I think Noakes is bang on the money with his central governor theory. Knee never gave me any trouble but was a little sore when i got home will ice for the rest of day. All up 36.2k in 2.41.
Interesting to watch the women's 5000m last night, obviously I was cheering for the beautiful Kara Goucher who ended up coming home in 9th with a pretty slow time of 15.49. I suppose the first km was ridiculously slow and the change in pace caught most people out. It fascinating to think some of the these girls went throu' 5000m last week in the 10000m final in 15.09 and the majority finished a lot slower last night in the 5000m.
Looking forward to the men's 5000m tonight and I can't see anyone stop Bekele unless the race is very slow which will give Lagat a chance. The men's marathon will also be an interesting race. There are about 10 runners who I think can win it. It's difficult to predict the winner as you don't really know how there training is going.
The Kenyans:
Martin Lel, Samuel Wanjiru
The Moroccans:
Jaouad Gharib, Abderrahim Goumri
The Americans:
Ryan Hall and possibly Brian Snell
The Ethiopians:
Deribe Merga, Tsegaye Tebede
The Eritrean: Yared Asmeron who ran very well last year in Oska and then ran a super 2.08 in Japan's Lake Biwa
Other Runners to watch: Atsushi Sato from Japan, Shami fro Qatar and from Europe Viktor Rothlin (Swiss) and Baldini (Italy).
It will be pretty hot so it won't be a super fast probably around 2.11. In saying that, it will be interesting to see if any of the countries work together. I could see the Kenyans and Ethiopians pushing hard from 5k to break up the field. Apparently Baldini is carrying an injury who is a great championship racer and also loves running in the heat. If he's injury free i expect him to get a medal. I also think Lel will also get a medal. Ryan Hall and Wanjiru will go close. Troopy should be happy with a top 10 finish but could surprise us. The Irish runner Martin Fagan who has been injured all year will be happy to run and finish the race. I have a feeling Rothlin from Swiss will take the race out. Can't wait for it now. Pity the world record holder Haile is not running but he is keen on taking me out in Berlin on the 28th Sept..35 days left..
Interesting to watch the women's 5000m last night, obviously I was cheering for the beautiful Kara Goucher who ended up coming home in 9th with a pretty slow time of 15.49. I suppose the first km was ridiculously slow and the change in pace caught most people out. It fascinating to think some of the these girls went throu' 5000m last week in the 10000m final in 15.09 and the majority finished a lot slower last night in the 5000m.
Looking forward to the men's 5000m tonight and I can't see anyone stop Bekele unless the race is very slow which will give Lagat a chance. The men's marathon will also be an interesting race. There are about 10 runners who I think can win it. It's difficult to predict the winner as you don't really know how there training is going.
The Kenyans:
Martin Lel, Samuel Wanjiru
The Moroccans:
Jaouad Gharib, Abderrahim Goumri
The Americans:
Ryan Hall and possibly Brian Snell
The Ethiopians:
Deribe Merga, Tsegaye Tebede
The Eritrean: Yared Asmeron who ran very well last year in Oska and then ran a super 2.08 in Japan's Lake Biwa
Other Runners to watch: Atsushi Sato from Japan, Shami fro Qatar and from Europe Viktor Rothlin (Swiss) and Baldini (Italy).
It will be pretty hot so it won't be a super fast probably around 2.11. In saying that, it will be interesting to see if any of the countries work together. I could see the Kenyans and Ethiopians pushing hard from 5k to break up the field. Apparently Baldini is carrying an injury who is a great championship racer and also loves running in the heat. If he's injury free i expect him to get a medal. I also think Lel will also get a medal. Ryan Hall and Wanjiru will go close. Troopy should be happy with a top 10 finish but could surprise us. The Irish runner Martin Fagan who has been injured all year will be happy to run and finish the race. I have a feeling Rothlin from Swiss will take the race out. Can't wait for it now. Pity the world record holder Haile is not running but he is keen on taking me out in Berlin on the 28th Sept..35 days left..
Friday, August 22, 2008
Keeping on running...i can hear the tune in my head
Mon:Out for an easy recovery run with Ray and MC. 50 mins all up. Knee was a little sore during the run, obviously the extra long run on Sunday didn't help. I'm not a physio but it's definitely an ITB issue - so I attacked it with ice, anti-inflam's, foam roller and massage.
Tues:Out with the HuRT squad for a long progressive tempo, missed the start of the session and caught the guys in the domain about 5 mins in the session. Stuck with the front runners (Charlie, Dave Clarke, Muz and Tom) until the second loop). No idea of pace but it got progressive faster so much so Tom and I felt off the back of the lead grp..Knee was a little tender on the hill back to work.
Went for an 8k after work and the knee was troubling me. It seems to be more of an issue when I run on the hills or slower than 4.30 k/m pace.
Wed:MLR of 20k after work. Decided to run home and into Moore Park (approx 4k). Not wanting to run too slow, I ended up running 4k by 3 at 4m/k. Each 4k rep was followed by an easy 1k (4.30 pace). No issue with the knee so obviously the ice, foam roller, massage, stretching and strengthening is working.
Thurs:Up early and down to rushcutters for 800 sesion. First rep again was a little slow in 2.36. Legs were a little heavy from the night before but I could manage 7 more reps at 2.33 relatively comfortably. Gerso came down and ran 6 reps in 3.30 avg relatively comfortably. Both of us were pretty tired on the run back to the city.
Fri:Out for a marathon pace session in the domain, with the rain there was very few runners around (i did bump into Springer). 7k at marathon pace felt relatively comfortable but I did have to work a little harder on the way back out of the domain.
I seem to have the knee under control (well please say a prayer that i do). I've decided not to run the 35k Willy to Billy run because of the hill work involved. Instead I will opt for a 36k control run on the flat in centennial - a good session for Berlin.
Tues:Out with the HuRT squad for a long progressive tempo, missed the start of the session and caught the guys in the domain about 5 mins in the session. Stuck with the front runners (Charlie, Dave Clarke, Muz and Tom) until the second loop). No idea of pace but it got progressive faster so much so Tom and I felt off the back of the lead grp..Knee was a little tender on the hill back to work.
Went for an 8k after work and the knee was troubling me. It seems to be more of an issue when I run on the hills or slower than 4.30 k/m pace.
Wed:MLR of 20k after work. Decided to run home and into Moore Park (approx 4k). Not wanting to run too slow, I ended up running 4k by 3 at 4m/k. Each 4k rep was followed by an easy 1k (4.30 pace). No issue with the knee so obviously the ice, foam roller, massage, stretching and strengthening is working.
Thurs:Up early and down to rushcutters for 800 sesion. First rep again was a little slow in 2.36. Legs were a little heavy from the night before but I could manage 7 more reps at 2.33 relatively comfortably. Gerso came down and ran 6 reps in 3.30 avg relatively comfortably. Both of us were pretty tired on the run back to the city.
Fri:Out for a marathon pace session in the domain, with the rain there was very few runners around (i did bump into Springer). 7k at marathon pace felt relatively comfortable but I did have to work a little harder on the way back out of the domain.
I seem to have the knee under control (well please say a prayer that i do). I've decided not to run the 35k Willy to Billy run because of the hill work involved. Instead I will opt for a 36k control run on the flat in centennial - a good session for Berlin.
Sunday, August 17, 2008
Long Sunday run
Fri: Ran into work which is only 3.5k and then headed out at lunch for a 55 min run bumping into Mike and Tom on the way from Hickson road.
Sat: After a good few beers after work on Friday night, I didn't get out until 4pm. Hit centennial for Marathon pace effort. With the help of the garmin I hit 3.45 pace for 8k. It felt relatively comfortable but not as that easy. I was pretty tired on the cool down. All up 13k.
Sun: Took me a while to fall asleep after watching Bolt destroy the rest of the field in the 100m. I ran 4k to Queen's park to run the striders star. I arrived a 6.34am and the group had left, another guy arrived late (Ed from Israel) and we attempted to try to catch guys ahead. Instead of chasing them down we decided to cut them off as they left centennial. It was a big mistake and we didn't cut them off and ended up running a bit more than we intended. My stomach was feeling great and I was happy to stick to 4.50 pace. It was a beautiful run throu' all eastern suburb beaches - bronte, gordon's bay, clovelly and out to Maroubra. There were plenty of hills and stairs on the course. We got lost again around Botany Bay and at this stage I just wanted to get home. I realised at this stage I might miss the start of the women's marathon and end up running one myself. Finally got home after 3hrs 10 mins of running and covering approx 40k. Really enjoyed the women's marathon and it was inspiring to see a 38 year old win the race. 5 weeks left to Berlin...
Sat: After a good few beers after work on Friday night, I didn't get out until 4pm. Hit centennial for Marathon pace effort. With the help of the garmin I hit 3.45 pace for 8k. It felt relatively comfortable but not as that easy. I was pretty tired on the cool down. All up 13k.
Sun: Took me a while to fall asleep after watching Bolt destroy the rest of the field in the 100m. I ran 4k to Queen's park to run the striders star. I arrived a 6.34am and the group had left, another guy arrived late (Ed from Israel) and we attempted to try to catch guys ahead. Instead of chasing them down we decided to cut them off as they left centennial. It was a big mistake and we didn't cut them off and ended up running a bit more than we intended. My stomach was feeling great and I was happy to stick to 4.50 pace. It was a beautiful run throu' all eastern suburb beaches - bronte, gordon's bay, clovelly and out to Maroubra. There were plenty of hills and stairs on the course. We got lost again around Botany Bay and at this stage I just wanted to get home. I realised at this stage I might miss the start of the women's marathon and end up running one myself. Finally got home after 3hrs 10 mins of running and covering approx 40k. Really enjoyed the women's marathon and it was inspiring to see a 38 year old win the race. 5 weeks left to Berlin...
Thursday, August 14, 2008
Getting back into the groove...
It took me a little longer to shake the cold so I didn't really push myself in training from Mon to Wed.
Mon:
Out for a 50 min easy run with Ray, Muz, Mike C, Kilacoat and Dave Clark. We cut the run short to get back in time to watch the Aussies in the pool. Plenty of chat about the city to surf.
Tues
am: 30 min easy run
pm: 30 min easy run
Wed:
am: 30 min easy run with some cross training
pm: 40 min easy around the domain, bumped into Phil Dove who always seems to run at tempo pace so I tagged along for about 1.5k. He's heading back to the UK in Sept so I must organise a few drinks with the HuRT squad before he goes.
Thurs - Getting back into it....
am: 20 min easy into work and then got on the treadmill for 15 mins (I can't get use to running on the treadmill) So went for a bike session instead.
pm: Over to rushcutters with Gerso for an 800s session. The plan was 2.40 off 2 mins as I didn't want to push the first session back.
The first rep went 2.36 and felt too easy. The next six reps were run at 2.31 and they felt relatively comfortable. I decided to push it slightly for the last one and finished up 2.20. The rushcutters surface felt great and the few easy days probably put a little zip in the legs. Gerso ran 5 at 3.30 avg as she was pretty tired from Oztag the night before. The next 5 weeks will make or break Berlin....just need to stay focused!
Mon:
Out for a 50 min easy run with Ray, Muz, Mike C, Kilacoat and Dave Clark. We cut the run short to get back in time to watch the Aussies in the pool. Plenty of chat about the city to surf.
Tues
am: 30 min easy run
pm: 30 min easy run
Wed:
am: 30 min easy run with some cross training
pm: 40 min easy around the domain, bumped into Phil Dove who always seems to run at tempo pace so I tagged along for about 1.5k. He's heading back to the UK in Sept so I must organise a few drinks with the HuRT squad before he goes.
Thurs - Getting back into it....
am: 20 min easy into work and then got on the treadmill for 15 mins (I can't get use to running on the treadmill) So went for a bike session instead.
pm: Over to rushcutters with Gerso for an 800s session. The plan was 2.40 off 2 mins as I didn't want to push the first session back.
The first rep went 2.36 and felt too easy. The next six reps were run at 2.31 and they felt relatively comfortable. I decided to push it slightly for the last one and finished up 2.20. The rushcutters surface felt great and the few easy days probably put a little zip in the legs. Gerso ran 5 at 3.30 avg as she was pretty tired from Oztag the night before. The next 5 weeks will make or break Berlin....just need to stay focused!
Sunday, August 10, 2008
Beautiful Day - C2S 47.48
A difficult week, work was very hectic and it didn't help coming down with the flu on Wednesday evening. On Wednesady morning, I had a decent 800s session but pulled up sore that evening - knot in my calf. Tapering for me is cutting back but the flu and calf injury put me on the sidelines for Thurs, Fri and Sat. I was very cranky as I really wanted to run the C2S. Gerso came over on Sat, and both of us were just miserable coughing and sneezing throu' the Olympic coverage on sat evening. I got up early after sleeping with the help of codral. I went out on the road and after a few strides decided to give the C2S a crack (well Livo thought I was fine running up and down the rd). Ran down with Gerso and tried to avoid as many people at the start but ran into Tim, Mike C, Rich P, Tim C, Truscott, G Howard, Fats, K Bateman etc.. well everyone. The plan was to give it a crack until 3k and continue to 5k if I felt good. I could always walk up O'Sullivan road if I wanted to pull out.
Started a lot slower than normal, and I didn't catch Tim L until 2k. Fats was just ahead and K Bateman (Fossil) was about 100m ahead. Dipped into double bay with Fats just ahead (Durante's tips on how to run down hill definitely helped). We went throu' 3k in just over 10 mins, ran comfortably with Fats who edged about 50m ahead of me. I hit 5k in 16.42 approx. I passed Matt Palmer and he drafted in right behind me. As we approach heartbreak hill, Matt pushed around me and powered up the hill. I ran it pretty steady and pulled in about 4-5 runners (including Fossil who was struggling up the hill) and sat behind fats about 3/4 way up the hill. Just kept it steady until the village and pushed by Fats. At that stage, I was feeling pretty good and ran strong around the lighthouse area down to military road. I climbed the double hills just before 10k and was half expecting Fats to come by me, but it didn't happen. I hit 10k in around 34.38 and passed Matt palmer at about 10.5k, I had a quick glance around and I saw Michael Kilacoat running strongly behind me. I used an Uncle Dave trick of focussing in on the next marker and strong to each one. 11k, 12k and 13k passed pretty quickly. I head Enda cheer me on a 13km, I just ran steady for the last km, I got a big cheer from my beautiful wife Livo at the roundabout and kicked home for a surprising 47.48 finish. A huge pb for me as 49.02 was my previous best and I really thought the calf strain and the cold would prevent me from running a decent time.
Some great runs out there, most notably my good friend Tom Highnam who ran a super 46.30 today. Tucks who is so strong it's not funny, Mike H and Charlie Low also ran very well. Must admit I was very happy to hold off Kilacoat, Fossil and Fats who were just behind me. Methinks the C2S is the toughest run out there, I was just happy to be run it today. I ended up having a great brunch in Sonja's and good few beers with Tim L, Enda and my good friend Rich P (who has another little angel on the way ;)Nearly forgot to mention Gerso (my sis in law) who came home in 68 mins which is a super run with the flu and all. The really thanks should got to Livo who convinced both of us to run today.....both of us were oh so cranky this morning..it ended up a beautiful day!
Monday, August 4, 2008
Recovery Monday
With a day off as a result of the NSW Bank Holiday, I got the opportunity to sleep in. Left Surry Hills with Gerso around 11am and ran down to rushcutters and met up with Durante and ran the C2S course. Another beautiful day for running. Got a chance to cool the legs in the water at the end of the run and Bondi was glorious with majority of the community at work.
Sunday, August 3, 2008
Running Strong...
Fri: Easy 7k in the domain, bumped into Ray Wareham and Anthony Murrell. We chatted about the Striders race in Lane Cove. I told the boys I felt Durante would cruise to early 33s and maybe even dip under 33. The boys were surprised and I was disappointed that Tom decided to run the relays - so no showdown.
Sat: I had promised Mike Conway and Tim Lindop that I would pace them to a sub 35. Mike called me on Fri and told me that he was sick and would be unable to run. Tim had a slight calf issue but was keen to give it a go.
Durante called over early and told me he felt ready for a good run. In the 6 wks leading up to the race, he had pushed the hills in his long runs, he'd ran several longer tempo sessions and he also ran the 5k to 10k section of the C2S pretty hard on a number of occasions. This gave him the confidence to tackle the hilly Lane cove course.
Started out with Tim, as I pacer I went throu' the 1st km at little too quick (3.22), I slowed up and went throu' 2k in 6.52, we ran steady up Scribbly and as we came down I told Tim to push from 3k to 5k. I kept a few yards ahead of Tim and we were ran comfortable to 4k on schedule, at 4.5k I turned around on the hill and Tim was at least 50m back, he waved me on and pulled out with calf issues. I slowed up and ran with Ray and Pete Walker for the rest of the race. At the 5.3 turnaround, I took it relatively easy to the finish apart form a 3.16 last km.
I was delighted to hear Durante had run a stellar 33.01 to finish 4th overall. We ran back to get Gerso who ran a very quick km to come home in 46.23 a pb by over a minute. Gerso recent training is definitely paying off. Luc my friend from Holland ran a super 42.4x, he commented at the end of the race how well the event was organised. It was a beautiful day for running..
In the arvo, I went to the gym and ran for 35 mins on the treadmill and finished off with some light weights and stretching.
Sun: Out for a long run this morning with Terence. I ran for 35 min before meeting up with Terence in centennial, I'd been averaging 4.45 k/m and we continued that pace for another lap of centennial. We left the park and decided to run the C2S course so we left via wollahra gates down Ocean road and into Double Bay. Terence was keen to push the hills. The pace dropped to 4.35 average as we hit military road. We ran into Bondi and ran steady up Bondi rd. The avg pace dropped to 4.29 and I was happy to get back to surry hills. All up 2 hrs 32 with a avg pace of 4.29 and just short of 34k. Pretty tried at the end, I'm glad I've finished this endurance cycle of my marathon pgm. Hopefully with a bit of rest this week I will have a good crack at the C2S next Sunday.
Sat: I had promised Mike Conway and Tim Lindop that I would pace them to a sub 35. Mike called me on Fri and told me that he was sick and would be unable to run. Tim had a slight calf issue but was keen to give it a go.
Durante called over early and told me he felt ready for a good run. In the 6 wks leading up to the race, he had pushed the hills in his long runs, he'd ran several longer tempo sessions and he also ran the 5k to 10k section of the C2S pretty hard on a number of occasions. This gave him the confidence to tackle the hilly Lane cove course.
Started out with Tim, as I pacer I went throu' the 1st km at little too quick (3.22), I slowed up and went throu' 2k in 6.52, we ran steady up Scribbly and as we came down I told Tim to push from 3k to 5k. I kept a few yards ahead of Tim and we were ran comfortable to 4k on schedule, at 4.5k I turned around on the hill and Tim was at least 50m back, he waved me on and pulled out with calf issues. I slowed up and ran with Ray and Pete Walker for the rest of the race. At the 5.3 turnaround, I took it relatively easy to the finish apart form a 3.16 last km.
I was delighted to hear Durante had run a stellar 33.01 to finish 4th overall. We ran back to get Gerso who ran a very quick km to come home in 46.23 a pb by over a minute. Gerso recent training is definitely paying off. Luc my friend from Holland ran a super 42.4x, he commented at the end of the race how well the event was organised. It was a beautiful day for running..
In the arvo, I went to the gym and ran for 35 mins on the treadmill and finished off with some light weights and stretching.
Sun: Out for a long run this morning with Terence. I ran for 35 min before meeting up with Terence in centennial, I'd been averaging 4.45 k/m and we continued that pace for another lap of centennial. We left the park and decided to run the C2S course so we left via wollahra gates down Ocean road and into Double Bay. Terence was keen to push the hills. The pace dropped to 4.35 average as we hit military road. We ran into Bondi and ran steady up Bondi rd. The avg pace dropped to 4.29 and I was happy to get back to surry hills. All up 2 hrs 32 with a avg pace of 4.29 and just short of 34k. Pretty tried at the end, I'm glad I've finished this endurance cycle of my marathon pgm. Hopefully with a bit of rest this week I will have a good crack at the C2S next Sunday.
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