Strength and Endurance Building

Thurs: 7k easy in the morning. Out with the HuRT squad for the Hickson road 1.2k reps off 2 mins. Good crowd even though Steve T, Durante and Tom were absent.
Reps: 3.46, 3.40, 3.39, 3.39, 3.33
Clarky and Killer were well out in front (avg 3.30s), I was next up and for different reps I had a little bit of company from Richard High, Serg and Andy.
Out with the HuRT squad for the awards night, Tucky got performance of the year for his sub 2.30 in Canberra or possibly the NSW 12K cross country. I can't recall. Steve T collected the 'most improved' award and Serg got the best 'Serg' award!! I wonder why! He's capable of running another 68 min half but to be honest I don't think he's up for it.
Some great performances during the year, Tom had a great runs at State 10k, C2S and JP Morgan. Tucks C2S, Charlie's Ironman, Durante's 33.01 10k in Lane Cove, Big Bear's Tokyo mararthon pb, Gillo's sub 4hr Gold Coast, Gerso's 5,10 and half pbs, Terence's 100k Glasshouse, Dave Criniti's marathon run in Canberra, Timmy's 2.47 in London, Clarky's half ironman in Port, Serg's 10k run in North Head (very impressed that he could run over the top of Tucks and some say he's not mentally strong), Steve's 5k track in 14.33, Muz's 5k coolrunning run 15.47...i know there's more....
Too many drinks consumed with the boys on Thurs which result in only an easy 7k run on Friday.
Sat: Went away on Friday arvo to Cottage Point via a Seaplane (thanks Dec for the recommendation) with Livo and flew back into Rose Bay about 12.30, I was hoping to meet up with Durante for a similar run to last week but he was a no show - very lazy! It was a brutally hot day 31C, I went for a 3k warm-up around Point Piper and then ran steady from the 5k marker in the C2S until the 10k marker (5k split in 18.52). Ran into Bondi Beach and pushed up the hill up to the junction. All up 20.5k.
Sun: A little tired from Sat, I was planning on 2hrs 30, so got out a little earlier and then hooked up with the boys at 7am. For the 40 mins or so I took it relatively easy on my own avg'ing 4.40 pace. Mike and Steve in particular were keen to increase the pace so much so that after an hour or so with the boys the average pace had dropped down to 4.24. This included the Wollarha hill where Steve and I pushed hard for each loop.
Steve needed to head off and Mike and I pushed on for another 16k. We continued to run steady as Mike was feeling pretty good. For the last 8k (4.18, 4.19, 4.15, 4.14, 4.18, 4.10, 4.05 and 3.53. All up 35.8k. Pleased with another big week of running, just need to keep it going over the xmas period.