Sidelined..

Went to a few different docs during the week as my back, glut and hip were all aching! I have SI Joint Dysfunction which will sideline me for up to 6 weeks. Like every runner out there you go through a cycle of denial, hopelessness, acceptance and finally to embrace. I am at the hopelessness stage and I'm not sure how one embraces an injury. I was hoping to cross train but the injury needs to settle before I can do anything.
I had a good chat to Terence Bell last night and he reckons I should pack it in for a while, swim a little, walk a little, drink a little more and maybe party a bit...reckons I shouldn't party with young Timmy as I may never run again. Will take that break and see you on the road sometime in the future.

City to Surf 49:16

Another year and another C2S. To be quite honest it was a pretty ordinary finish time for me. I know I am capable of much more but with my calf issues of late I was glad to run sub 50.
I had a massage on Thurs and Fri before the race that helped me get to the start line. In fact I felt quite good on Sunday morning when I ran a few strides outside the house to test the calf.
I took off pretty quick getting to the Sheaf (3k) in 9:58 but felt pretty heavy legged coming out of double bay. I got to the 5k marker in 16.52 (approx 12 secs behind last yrs time).
I was running strongly approaching heartbreak but when the hills hit I had nothing...legs were heavy and that stage I decided to pull back a little. To be honest, I needed to push back. I just hadn't got the legs for it. Andy and Jon flew by me at 7k and I tried to pick up the pace after HB but it didn't happen. Floods of people kept coming by me. I got to 10k in 35.40 and at that stage I knew I had sub 50 in the bag and I made I a conscious decision to enjoy the rest of the race into Bondi.
I was not the only one to perform poorly in the HuRTs squad (i won't mention names as you all know who you are), to be honest Andy and Jon ran well and Ben of course who placed 2nd overall. I can't call him a HuRT member really as he just comes out on Wed for MLRs.
My body was pretty sore (calf and trapped nerve in my glut) after the race. I need to take a few days off before my body lets me get on the road again...

Struggling..

Mon: 50 mins easy, calf still tight...
Tues: Out with the HuRT squad for 10 by 3 mins, I ran with Serg and Andy. The reps started out at 3.22 pace. We seem to lift the pace slightly for each subsequent rep. So running from 3.12 to 3.18 for most of the reps. Calf was tight even though I stretched during for each standing recovery.
Ran home 4k

Wed: 50 mins easy, calf still tight...

Thurs: 8 by 400m, the reps were covered in 72-74 secs. Very strange session as I felt like going faster but was afraid I'd pull my calf. After work I got a massage so hopefully that will give me a chance to get to the start line in the C2S. I will make a call on Saturday...even though the C2S is my favourite race, I never seem to get to the start line 100% fit, last year I had a cold, 2 years ago I got to the start line with the help of a cortisone injection. I can't remember what was wrong with me back in 2005...

Running through...

Mon: 4k run in, 14k at lunch, 4k home

Tues: 4 by 10 mins off 2 mins. Got to the stone gates in 10.02 for the first rep, took it relatively easy for the 2nd rep down to the Opera Hse gates (9.49), 100m short for the 3rd rep and struggle to maintain form for the 4 rep

Wed: 19k early with Timmy in centennial.

Calf has been pretty tight of late so went to see the butcher in Bondi for a massage. Very painful..

Thurs: Cross training session - bike & ecliptir

Fri: Easy 40 min run with 4 by 400m to test out the calf....it felt sore to touch but fine when I ran.

Sat: 2k warm up, 34.42 10k in Lane Cove. I couldn't never get out of 2nd gear.

Sun: 1hr 40 mins easy in centennial. I was planning on running 2 hrs but the calf was a little tight so I pulled the plug early...hopefully with a bit of rest it will be ok for the C2S

Running on..

Thurs: Hill Session of sorts..
65 mins of running out to Balls Head and back into the city, I ran easy on the flats and pushed the hills, there were some short sharp hills and some long hills. Pretty shattered after the session
Fri: Easy
Easy 40 mins run from Shelley Street out along Hickson road and into the Domain. Beautiful day for running, crisp clear and a beautiful blue sky.
Sat: MLR with 5k hilly tempo
95 mins run out via the C2S course, pushed the pace for 5k from O'Sullivan to the 10k mark in the C2S and covered it in 18.20. All up 20 odd km.
Sun: Long Run
Out with Terence and Clyde for a long run. We ran around centennial and then left the park to run the C2s and out to Bronte and back to Centennial via Queen's Park. Terence is training for the Commonwealth Champs (100k) in the UK in Sept so he continued on. I finished up after 2hr 16 mins at 4.42 pace (29k)
Well done to all the boys who completed the 11k S2S, Serg (35.42), Timmy (37.46) & Conor in 43.59)

Mid week running....

Tues:
4k run into work
5 by 2k at lunch, the reps were pretty evenly paced (3.29, 3.26, 3.28, 3.25, 3.28). It was actually quite warm out there today. Running these sessions on your own can be quite difficult and you really need to concentrate. For rep 2 after about 600m of running, I was avg'ing 3.36 pace and immediately had to lift the pace.

Wed:
Out with Timmy nice and early for a MLR. Ran to the park (2k), then ran 15k with Timmy and ran home for 19k all up. Both of us were pretty tired on the run. The pace started out easy but we did move from 4.50 pace (loop 1) down to 4.36 pace (loop 2) and finally hit 4.24 for the final loop.
It will be interesting to see how Timmy & Serg go in the Sutherland to Surf this week as both are running very well at the moment.

Happy Mondays

I ran into work (4k). Missed catching up with the boys. Got out for an easy 55 min run on my own. Similar loop to a typical Monday run, this time running from Shelley St into the Domain and turning back after hitting the Art Gallery. Another glorious day for running..

Rambling on...

Sat: Out with Timmy and the Tank for a run on the C2S course. Jogged from Surry Hills and took off with the boys at the 5k marker in the C2S and pushed it until the 10k mark. Timmy and the Tank dropped me at the base of heartbreak Hill and I struggled to keep them in sight for the rest of the 5k. Timmy ended up covering the 5k 18.40, I caught Tank at the bottom of military rd and finish in 18.51 and the Tank finished in 19.08. I continue on with Timmy and ran back to centennial. All up 1hr 40 mins. No Garmin so not sure of the distance, probably around 22k.
Sun: Out for an easy 90 mins run on my own in centennial. 4.40 avg pace. It was a glorious day for running...

Pottering around

Easy 35 min run today and finished the day with a massage as I was very stiff this morning. Went to see Harry Potter and the Half Blood Prince last night. I must admit, I am a Harry Potter fan, I really enjoyed the last 3 books. The movies have struggled but I am glad to say that the 'half blood prince' is a very good movie that will be enjoyed by adults and the kids alike! The special effects are magical especially at the start of the movie when we follow the Death eaters through London. The more mature actors are great and the kids still have a lot to learn, there are some cringe worthy moments especially some of the romance scenes with Ron, Lavender and Hermione. To think these kids are millionaires as a result of the franchise. Anyhow, good movie 6.8/10.

HuRT squad (800s by 8 on Hickson Rd)

Quite a large crowd today, Mike Conway made a call to split squad into 3 groups. I ran with group 1 which included (English Andy, Tucks, Serg, Vlad, Andrew Wilson, Conway & Darren Moyle).
Serg led from the front for each rep and avg'ed approx 2.23-2.24 for session. For the 1st 3 reps I was a few metres behind the second grp which had Vlad, Tucks & Darren with Andrew popping up all over the place. I was avg'ing 2.28 for the reps. Vlad and Darren were tiring for each rep and I actually felt stronger the longer the session went thus running ahead of the guys for the remaining reps. I more or less ran with Tucks for last 3 avg'ing about 2.27 all up. Serg was pretty strong today and even has the ability to thrown in a few surges. Conway to my surprise was also impressive avg'ing 3.32 for the session. Andy is recovering well from the GC and even though he claims he didn't enjoy the race, he now wants to run the marathon in Sydney in Sept. Going to see Harry Potter tonight....so will have a review for you tomorrow.

MLR and a little more

Out with young ;) Timmy Lindop this morning, ran 2k to centennial and then stuck with Timmy for a progressive tempo
6k loop (avg 4.23) and powering up the 850m Wollahra Hill (WH)
6k loop (4.08) and sprinting up the WH, young Timmy who is in great shape was keen to drop me but I had a little kick towards the end to put a few metres in him.
3k loop (3.55) ( Timmy completed the full 6k loop but I hadn't got the time. Jogged back to Surry Hills for 18.5k all up.
Meeting cancelled so I decided to head out for a run in the arvo with Serg, Tom, Clyde, English Andy, Conway and Jon Binfield. Ran to centennial and back to the city via Surry Hills and down to Shelley Street for all up 71 mins. I didn't have a garmin but i reckon it was all up around 16k. Very tired at the end...

HuRT squad progressive tempo

4k run in this morning, then caught up with a relatively small group for a progressive tempo session with the HuRT boys. I ended up running with Tucks and Vlad for the first few reps (to be honest I was just interested to know why Vlad dropped out of the GC at 26k as I knew i wasn't in shape to keep with them). He mentioned that he was very comfortable running with Dave Criniti and Troopy until about 24k and then got stomach cramps which led him to pulling out. To be honest, I think he went out a little too hard and don't believe he was capable of running 2.24 on his current form. 2.30 is more realistic based on his current 1/2 and 10k times..
Progressive tempo started out a 4 m/k, 3.50, 3.40, 3.35, 3.38 for the last 5 mins. Tucks ran over the top of Vlad for the final 5 mins. Craddock is running well and rest of the boys ran very poorly..

Monday

Easy 60 min run with some of the Hurt Squad (Tom, Serg, Tucks, 6foot charlie, craddock and Matt). Great to see Tom back running again.
Easy 20 min run home after work.

Lazy Bones

With work committments and the man flu, I didn't get much running in last week. I got out with the HuRT squad on Thurs and stayed at the back of the pack for the 2k by 5. Serg was looking pretty fast and Timmy was flying and putting a good few seconds into Conway for each rep. On Friday, I went out for an easy 45 min run with Ben, Serg and Tucks. On Sat I opted for an easy 10k instead of running with Timmy, I did push the last 5k in managed to cover it in 18.30. I managed an 80 min easy run today but to be honest I am struggling at the moment. The motivation is just not there....i am trying to convince myself to focus on the Melbourne marathon but it's proving difficult. I will tick over for the next few weeks and see how I go.
Congrats to all the boys who ran up in the Gold Coast, lots of great performance and pbs from Timmy, Easy Tiger, Enda, Eoin, Tucks, Keith Bateman, Charlie and Uncle Dave in the marathon. Dave's performances continue to amazing me, his race report is worth reading.
Just for you Timmy, I caught 'W', Oliver Stone's depiction of George Bush's life to date. Quite an eventful one at that. He tended to focus on the big picture and let others focus on the detail to his detriment. Really he was more of a pawn than a dark knight. He comes across as a bit of a lost soul. Anyhow, not a bad flick 6.2/10

Thoughts turn to Gold Coast

Due to work commitments, didn't get a chance to run on Friday, it was probably a good thing as I had a sore throat. I ventured out today for a steady 10k in approx 38 mins. Not sure it was a good idea as I am feeling worse for wear now! Reckon I am coming down with the flu.
Anyhow to keep Timmy happy, I watched 'Pride and Glory' last night, the film follows a multi-generational police family in New York who become embroiled in corruption. Ed Norton is pretty good in it but Colin Farrell is very unconvincing as the corrupt brother-in-law. It starts well but is very predictable and is also slightly too long 5.5/10.
The boys are probably hitting the sack now as they prepare for tomorrow's race. In the marathon, all the best to Uncle Dave, English Andy, Eamo, Eoin and Rich Palmer. In the half all the best to Tucks, Charlie Low, Timmy, Easy Tiger & Enda. I will be up early checking the results. ..Just hope the likes of Timmy and Tom behave themselves at the after party.

HuRT squad (gate to gate by 8 approx 920m)

Due to work commitments (looks like this will be a common theme for the next few mths), I missed the first 4 reps. Serg was at the front looking very fast avg'ing 3m/k for each rep. Fats (on his comeback session) and Tucks was right behind him. I ran the first 2 rep in 3.25 avg and for the remaining 2 reps ran with Tucks (3.15 & 3.10). Longer cool down than normal as I missed the initial reps. Calf held up well, it's not 100% but it ain't too bad especially if i can run a rep in 3.10. Will focus on kms and a few tempos for the next 2 weeks before I embark on any real speed work...planning on watching some movies..so reviews will come in time.

Easy 10k

Pretty sore after the massage last night. Didn't get out for a run at lunch so went for an easy 10k after work. The massage seems to have done the trick, calf is much better today.

HuRT squad

10 by 5 mins off 90 secs, the squad had completed 4 by the time I got there. I was running late due to work and with my calf still tight I opted to take the session easy. I ran with Mike Conway avg'ing 3.40 for each rep. I had a massage this evening so hopefully the calf will feel better tomorrow. It will be interesting to see how Charlie and Tucks go in the half in the Gold Coast.....

Easy Monday

Easy run with Thurston, Mike, Clyde, English Andy and Tucks. All up around 50 mins. My calf was a little tight, hopefully it will loosen up in the next few days.

Easy Sunday

50 min easy run

Timmy smashes Tiger

Out for the coolrunning 5km this morning, Timmy picked me up and we discussed tactics for the race against Tiger. We decided to push the 1st km and see if Tiger would follow us. We had a nice and easy 4k warm-up. I met Tiger at the start and he was asking me 'Did I sleep well last night', Timmy was not keen for the conversation to continue and I ended up shaking Tiger's hand. Timmy gave me a boll**** for chatting to Tiger. I should know better!
Anyhow, we took off pretty fast going through the 1st km in 3.04, leaving Darren Moyle and Tiger in our wake. I knew Timmy was well capable of running sub 17 so I pushed on myself running a surprising 16.11. Methinks the course is a tad long but I won't bang on about it. Timmy flew home in 16.51 and Tiger was left trailing in his wake a further 9 secs back.
Some great runs out there today, Conor running a minute faster than last mth in 19.05, Damo making his debut in 21.34. Gerso was a tad slower in 22.32, I suppose that's all she can expect with little or no speedwork..come on Gerso you got to put the work in!
I suppose the real showdown between Tiger and Timmy is up in the Gold Coast next wk. I know Tom has a lot of cash on it as does Superflake and Durante. I've put a small fortune on it...we are looking good with Timmy's performance today. Remember Tim, Tom has 4 kids to feed and young Cara depending on you to deliver...don't let this kid down...

Rambling on...

Wed:
12k of which 6k was running with Tom, it's good to see him back
8k before heading off to Thurston's going away party..

Can't believe Cassie is still in with a chance of winning 'top model', everyone liked her in the UK. She just hasn't the temperment to be a model...as if i'd know...

Thurs:
2k warm up, 400 by 8 off 60 sec, avg rep 72 secs, 2k warm down

HuRT's (14 by 3 mins)

Mon:
10k easy on my own, my lower abs and hip flexors were really tight. After the run I booked in a massage for later in the week. I've being doing very little in the way of maintenance work (core, stretch & strength work). Need to get back on track.

Tues:
14 by 3 mins off 60 sec. Large crowd in attendance again. I was very tired and my lower abs were v tight...blah blah...getting rid of all the excuses before i tell you how i went in the session. Basically ran 10 reps, I had no garmin but ran close to Serg and English Andy for all the reps. The reps started out at 3.23 and progressively got quicker and down to 3.15. Serg ran 11 as did Clyde. Tucks who is just back running after a bout of the flu ran 8 reps and looked very comfortable. I don't believe anyone ran 14, Tom would be very disappointed...in saying that Charlie ran 12 and if he didn't miss the first two probably would of ran 14. Charlie certainly enjoyed the session and got stronger as the session progressed...

Weekend Running

Sat:
Out for a hilly run that included pushing all the hills and a 5k tempo sandwiched in the middle (from O'Sullivan Rd to the 10k marker in the C2S). To be honest I was hoping to run it a tad faster than 19.45 but I couldn't increase the pace. Pretty tired at the end of the run. 1hr 45 mins all up.
Sun:
Another 1hr 45 min run (not as many hills) in and around centennial...tired, very tired actually. 4.50 avg pace...

Easy Friday

Out with Serg, Springer and Tim Craddock for a 50 min stroll at 4.15 pace avg..

The little portuguese man is getting stronger...

Out with the HuRT squad for 8 by 5 mins off 90 sec. Another relatively big crowd again! The plan was to run them at my project half pace (approx 3.30 pace) On the first rep, we were hit with an heavy downpour, the rain was pounding down as we ran from the Opera Hse gates around Mrs Macquarie's chair. I ran with Dreverman, Serg, Charlie, Durante and Serg (3.25 pace).
My legs felt heavy on the 2nd rep and I felt off the front group and ran 3.23 pace for the 2nd rep. For rep 3, 4, 5 and 6 I hit 3.23 pace and was running on my own behind 10-15m behind the front grp. Serg was leading the guys in the front and hitting 3.20 for each rep. Durante fell off the back of rep 6 and Dreverman pulled the plug after rep 5. Ray was popping up all over the place, running fast for some reps and slow for others. I was keen to pull the plug after 6 as I was feeling pretty tired but decided to give 8 a crack
Durante ran with me for rep 7 which we covered in 3.19 pace, again Charlie and Serg were a few metres ahead probably 3.15 pace. Durante and I ran 3.17 for the last rep. Serg and Charlie pushed the last rep running it in 3.09 pace. Serg is definitely getting stronger and it's hard to tell if Charlie was hanging on. I am glad I got through the session and I am looking forward t0 an easy run tomorrow.....

Wet Wednesday - Progressive MLR

It was lashing down rain this morning. Mr Lindop was standing outside my front door at 6am otherwise I would have gone back to bed. We jogged to centennial for 3 by 6k loops
Loop 1 (4.28 pace)
Loop 2 (4.15 pace)
Loop 3 (4.01 pace)
Nice to get through the session, we pushed the Wollahra Hill and the longer we went the better I felt. Dropped Timmy in the last lap, he was wrecking my head saying that he would smash Tiger, Rich Palmer and Conway over any distance for the remainder of the year. In saying that I only put 15 secs in him. Both of us were shattered during the warm-down. All up 23k.
I was surprised to see Frankie go last night in 'next top model', can't believe Cassie is still in with shout. They are off to London next wk, I wouldn't be surprised if they don't let Cassie throu' customs.

Progressive Tempo

Large HuRT squad contingent today, to be honest I don't know half them. I really should socialise more but I'm always running late and just don't get the time. Given the size of the group, we split into two, the plan was to run the initial 10 min split at 4.10 and decrease by 10 sec every interval. With Serg at the front of the group that was never going to happen. I forgot my garmin so we all tucked in behind Serg (including English Andy, Ray, Charlie, a new guy Enda introduced me too - I think his name was Andrew).
Anyhow, we set off at 4 min/k splitting the group pretty quickly, after 10 min I think we went to 3.50, by the Park Hyatt we were down to 3.40 and at the turnaround we were down to 3.35. With all the km's in my legs I was surprised that I was feeling pretty good. We increased the pace again as we approached circular quay and by the Opera House Andy fell off the back of the group and we started to pick up the stragglers from the 2nd/3rd group. I fell off the back of the group after the 2nd gate in the domain, Ray fell off shortly afterwards. I struggled from the pool to the stone gates but picked up Ray and Charlie (who afterwards explained he'd some breathing problems). Serg surged ahead to the finish creating a large gap on the new guy and myself. I was half expecting English Andy to run over the top of me but I am not surprised as afterwards he explained that he ran 42.2k in training on Sunday in 3hr 04 mins. He's certainly looking good for GC.
Serg is definitely hitting form at the right time. Pretty happy with the session today, it's a great session for building strength and and after talking to some of the boys after the session will change the session slightly on Thursday to make it more of a threshold session...

Easy Monday

Out with Serg, Craddock, Sixfoot Charlie, Matt Kaley and Clyde for easy run out to Hickson Rd, I cut the run short, running up Kent St back into Rocks down Argyle and straight back to work. All up 50 mins, as expected the legs were a little tired. Will run home this evening to knock that tiredness out of them..

Doubt

I've no doubt that Philp Seymour Hoffman is one of the best actors in Hollywood at the moment. Pair him with Meryl Streep and you get a fantastic gripping thriller 7/10.
Fri:
50 odd mins with Thurston, Serg, Durante and Craddock, I was feeling the effects of the extra kms earlier in the week but as Serg commented for someone tired "you are definitively pushing the pace."
Sat:
Met up with Durante for a long run with a 5k tempo in the middle of it, the 5km tempo was the middle part of the C2S. This session is a great strength builder and has served me well in the past. Tired from the start I ended up running the 5k section in 19.40, Durante obviously in better form ran 18.32 (pretty quick for a training run). All up 2hrs 5 min. Shattered at the end.
Sun:
Out with Durante and Chris Truscott, I actually jogged with Cara to the start of the run avging an impressive 4.35 for 2k. Durante ran for an hour (knee was little sore), I continued on with Truscott for a pretty fast final 5k for him (4m/k). Finished up with a running with Cara for another 2k. All up 1 hr 57 min at 4.29 pace avg.
Liv's become a bit of a domestic goddess, I've had the pleasure of sampling many different type of dinners in the last few weeks, I shouldn't be complaining but it's the desserts that's killing me. I just can't say 'NO'. Anyhow I will scoff down another few muffins tonight and from Monday that's it!
Happy with progress on the training front this week, I've no doubt I will get into peak shape if I can pull together 4-5 consistent weeks..

The Hangover

Nope, I don't have a hangover this morning! Liv and I went to see the movie 'The Hangover' last night and I am pleased to report that it's hilarious. It's about four guys who set out to Vegas for a bachelor party and can't remember a thing the day after including what happened to the groom. I was thinking it would be another dude movie about Vegas but I couldn't stop laughing from the start to the finish. It's directed by the guy that brought us 'Old School' which by the way is a 7.5/10 movie. It's not as good as Vince Vaughan's classic Vegas caper 'Swingers' (7.9/10) but it's the best comedy i've seen this year (7.2/10).
Onto running cause I know Timmy is likely to be spitting fire after reading the first paragraph. Out with the HuRT squad for 5 by 2k off 2 mins. I was late so I sprinted the 1st rep (no idea of pace as I'd no watch on). Just as I was finishing the rep I ran into the Serg and Andy. I ran onto the 2nd group with included Ray, Craddock and Conway. Ran with the boys for the remaining 4 reps. I ran comfortably hard for each rep (between 3.22-3.26) pace.
Conway commented on how easy the session felt, I do have some points to make about my friend Mike. He's capable of running sub 35 NOW!, this session is perfect and a great confidence builder (we've got many other sessions where we run a lot quicker and the key is running hard on race day and not leaving your best effort on the training paddock), Mike obviously didn't push himself hard enough last Sat as he was far too fresh this week! English Andy is hitting form at the right time, looking forward to see how he goes in the Gold Coast....

World Cup glory

Tues:
Out with the HuRT squad for a 3 by 10 min session. I ran comfortably hard with Serg and Andy for the 1st rep, I'd no watch on so no idea of pace so I was surprised to be only 60m short of the stone gates. Serg was a few metres in ahead and was complaining that Conway has increased the recovery from 2 mins to 3 mins. Ran with the boys for the easier 2nd rep and happy to get through the 3rd rep unscathed about 75m short of the gates.
I ran home after work and still surprised that my quads are a little tight.

Wed:
80 min odd run with Thurston, Clyde, Mike and Ben out to centennial and back. Nice and cool conditions for running.

Surprised to see Cassie holding her own in 'Australia's next top model'. I'm hoping she gets the boot next week. Just watched the first half of the 'Australia v Bahrain, if they play like that in the world cup they will struggle big time.

Starting to build..easy Monday

Caught up relatively early with Durante to scope out the C2S course. I ran from Surry Hills down to O'Sullivan road straight down to Bondi Beach. It was a beautiful morning for running. Durante caught up with his wife Alison and continued to run with her out to Bronte. I finished up at the beach and got a quick coffee into me..All up 75 mins.
3.1/10 for Bride Wars, what a shocker of a movie! I read the papers while it was on..

Terence Bell wins in the Gold Coast

Fri:
40 mins easy with a few surges as I was keen to test the calf out

Sat:
Striders 10k in North Hd, decided to run with Durante, Conway and Timmy. If the calf got tight the plan was to drop out or to pull back. Calf held up well for around a 35.30. It was actually great not to be racing and just sitting in a pack. The legs were tiring towards the end. In fact my quads were pretty sore and stiff. It's amazing, a bit of a break and it's interesting how your legs react. I didn't stay long after the race so didn't really get a chance to catch up with many people. Some good runs by 6foot Charlie, Tucks and Uncle Dave. It's the first time that I've run the new course and it's definitely slower...

Sun:
Out with Conway, Durante, Tim and Thurston for a long one. Ended up running for 1hr 45 mins at 4.22 pace. Quads were tight but it was good to get another relatively long one under my belt. We all took turns running with Thurston for 10 mins surges and then re-grouping.

Finally well done to Terence Bell who finished 1st in the 100k race in the Gold Coast in 7hr 39 mins. Awesome result from the big fella...no movies to report on but I've just picked up 'Bride Wars', will let you know what's it like tomorrow...

This year's model

I've been very busy lately but I'm still managing to squeeze some running in. After a big night at the striders dinner, I could barely walk on Saturday so I didn't get out for any running on Sat. Deek was good but not great. To be honest, I'd heard all the stories before. I was hoping to get more of an insight into his training OR how he felt when he raced.
It's always the same when I am out with Lindop and Tom. Vague recollections from the night but suffice to same I am not the pool player I once was or claimed to be. Richy High was very impressive. Anyhow onto running..

Sun:
90 mins on my own in centennial
Mon:
am 4k
Lunch 50 mins in and around the domain
pm 4k
Tues:
50 mins in the arvo and 4k in the evening
Wed:
4k in the morning, 50 mins at lunch, 40 mins after work

I am just running easy at the moment and will start to incorporate speedwork from next week as my calf is holding up well. Pretty slack on the movie front but I did manage to catch Tom Cruise's new flick 'Valkyrie'. As action movie's go it's pretty short of action 5.1/10.
For sheer entertainment you can't get better than 'Australia's next top model' on Fox. The amount of cat fighting that goes on in that show is unreal. I hope Tahee wins but Clare is still the frontrunner. Cassie should go next week...

Running with legends..

Just not getting the time at the moment to get out on the roads which is probably a good thing as my calf is still a little tight. I ran into work on Monday and met with the HuRT squad for the Monday run out to Hickson Road. On Tuesday, I managed to get out for 40 mins run. Wednesday I was out for 45 min run and I also ran home from work. It's uncommon for me but the motivation is not there, when I decided not to run the full in the Gold Coast I seemed to have lost my mojo. Hopefully Friday nights Striders dinner with "Deek" will motivate me to pick a race and start training for it...Deek was definitely the best marathoner runner during the 80s...
http://www.youtube.com/watch?v=BsyXZm_5kZU

Easing back into it...

Sat: 2k warm up and then an 8k steady state run, starting out at 4.10 pace and then finishing off with an avg pace of 3.45. Finished up with a 2k warm down. Calf felt fine.

Sun: Out for a 2hr run with Mike, Clyde and Glen Guzzo. Started out in centennial and ran the C2S from Edgecliff out to Bronte and back into Centennial. The calf was pretty tight for most of the run. Halfway through the run we were avg'ing 4.26 pace, somehow I stopped my watch so not sure the avg pace for the whole run. I struggled in the last few km of the run and was glad to finish up. Timmy was a no show this morning, obviously out partying or catching up on the DVD's i've recommended to him. Timmy as you know I don't get out that often so picked up another movie 'Revolutionary Road'. Quite depressing really but thought provoking all the same 7.4/10. Kate deserved an Oscar for this one, still can't understand how she got one for the Reader.
The kid Durante, who was doubting himself last week, managed to win the 5k in Rockdale this morning in an excellent time of 15.35. Chadi was 20 sec behind him. It won't be long before Durante runs sub 15! That should put Durante in the 'A' team for St George next week....it will be a very quick team with Thurston, Ben and Tim Rowe..

Back on the road again...

In the last two days, I've managed to get out for a few runs. 40 mins yesterday and a little more today. I actually felt pretty good today and was keen to lift the pace but held back. All I can say at the stage is it's great to be back running...will continue to run easy and won't embark on any speedwork until I know the calf is ready. Went to see 'Angels and Demon's last night, not a bad movie Timmy but not a great one either...6.1/10...! Watched Marley and Me on Dvd tonight...bad choice really as it only scored 5.9/10 but I now want a dog...do you think Liv will like one for her b'day! Meet the Fockers is on now..much better flick..7.2/10. De Niro maybe the King of Comedy, remember Jack Walsh in Midnight Run..

Calf issue

After a decent week of training (10k on Monday, 8k Tues and an 800 session, 1 hr 30 min on Wed), I strained my calf in the middle of a 400 session. To be honest I wasn't even running that hard but obviously the body was a little tired and stress resulted in a strain. So no Sydney half at the weekend which is a pity as I was looking forward to running it hard .Physio told me to rest for 4-6 days and then easy back into running for 10 days before embarking on any speedwork. I am unsure if I will front up for the Gold Coast marathon as I've just got too much on my plate at the moment.
Best of luck to all the HuRT squad who will be running the half, I reckon Tucks will be the 1st home from HuRT squad. Durante has been struggling with a cold and will probably use it as a tempo. It will be interested to see how Thurston goes, it's his first half on a tough course. Hopefully he will run well...

Dark was the night

Wed: No running just too busy

Thurs:
am - 45 min easy (a little surprised given the day off Wed but the legs were tired from the start)
pm - 1 hr 30 min (legs felt better in the evening but still running tired)

Fri:
60 min easy followed with 6 strides 100-150m

Sat:
am: 2k warm up/warm down, 8k tempo in centennial (@3.33 pace). I was hoping to hit 3.30 pace but hit 3.33 pace at the start and couldn't go any quicker. With my current 10k form I should have no issue with 3.30 pace...

pm: 30 min easy, with 5 by 100-150m strides. Leg felt much better

Sun:
Out early and for the first 30 mins I was avg'ing a touch over 5m/k, then bumped in Easy Tiger and the pace dropped down to 4.30 when I started to run with Thurston. Sean arrived and ran with the squad and felt good running at 4.30 (chatted to Sean about the Novice and Open 10k out Scarborough). At 7.30am hooked with Conor and Big Bear as planned for the remainder of my long run. We literally ran into a downpour but it nice now and again to run in difficult conditions. Ended up running a touch over 30k in 2.24 @ 4.47 pace.....happy to get throu' the long run as I'd very little sleep the night before, Cara was keen to get up at 3am to watch Liverpool smash West Ham!
Picked up the 'Dark was the night' compilation, some cracking new tunes from the National, Bon Iver, Anthony & the Johnsons and Arcade Fire..

Recovery and HuRT session

Mon:
Out with the boys (Matt, Serg, Andy, Rich, 6foot Charlie, Timmy and a few more guys) for a 15k run at lunch. The pace was a little quicker than normal as 6fooot charlie was practising his half marathon pace. At the opera hse gates, Serg and I took off and ran a couple of 4m/k. The avg according to Timmy (who cut it short in the domain) was around 4.08 pace.

Tues (14 by 3 mins off 60 secs)
Very big crowd today (Conway, Fast Charlie, Serg, Tucks, Rich High, Andy, John Binfield, Ray, Enda, Chris and many more people I just don't know). I spoke to Tucks beforehand and we felt 3.25 would give us an honest workout. Tucks was all talk as he went straight to the front and hit 3.20 for the 1st rep. We ran the remaining reps between 3.17 and 3.21 pace, Serg surprised me completing 12 reps, Fast Charlie finished up after 10 as did the majority of the squad. Rich High was strong at the front (but of note did not run long on Sunday). Andy is getting stronger, John loves going to the front at the start of each rep. Tucks ran at the front for the first couple and as his names suggests tucked into the pack for the remaining reps apart from the last one. I told Serg I wouldn't push the last one but 200m into the rep, Tucks created a gap of about 5-10m and I couldn't resist and pushed it to gates to avg 3.03 for the last rep running along side Tucks. Good session, warmed down with Tucks and Thurston.
Thoughts are now turning to the Sydney half and the 10k in North Head....i am also considering the half in Christchurch OR the 10k down in Sandown....just let's put the work in and then make a call.

Long Run

Out with Serg, Durante, Terence and Conor for a long run in and around centennial park. I was feeling pretty tired and sore from yesterday. Great morning for running as it was nice and cool. The pace was nice and easy around 5m/k. Durante and Serg took off after a hour or so as the pace was a little slow. All up 2hr 10 mins...

10k 33.30 - NSW Road Champs!

Great day for running out in Homebush today, to be honest I really wasn't sure how I would run today and I really didn't care. I just wanted to get out there and run hard. I had a forced taper with very little running due to work, the parents in law in town etc.. So on Thurs and Fri I got throu' just 2 by 8k efforts followed by a few strides). After last weeks effort (17.10 5k coolrunning), I wasn't expecting much. Whatsmore Cara was all talk on Friday night which resulted in very little sleep before the race. In saying that i told Liv as I was leaving that I reckoned I would run well. What did that mean? Well I hooked up with Durante for an easy 3k warm-up and we discussed going out hard for the first km, running strong until 5k, holding pace until 8k and then go for our time goal. Anyhow Durante talked about aiming for 32.30 (making sure too dip under Tom's pb) and I told him I would be very happy with 33.30.
Pushed from the start of the race and ran side by side with Tucks for the 1st km which we covered in 3.06. I was pretty shocked and immediately pulled back (big mistake as I was pretty comfortable at 3.06) to get to 3.15-3.20 pace. So I let a good few people pass me (why did i allow that), ended up going throu' 5k 16.28. After that I don't recall anyone passing me and I ran on my own for the next 5k passing probably 3 0r 4 people. I like front running on my own but really need to start running in packs..) Anyhow I thought I ran stronger in the 2nd half but didn't as I finished in 33.30 (which in 17.02) for the 2nd half.
Some good runs from the HuRT squad - Durante I am delighted to say ran 32.07, must admit i always believed in the kid! Muz who ran in anger ran a super pb of 32.29, Tucks who's getting better by the week ran 32.37, Rich High 34.22, English Andy 34.26, Terence Bell 34.45 (first time under 35mins) and Jon Binfield in 34.55. Mike was crook today so wasn't really up for sub 35. Conor Hart my mate ran 42.41, Gerso my sis in law ran another pb in 45.30 and well done to Blue Dog 36.16 (a min pb awesome). Great to catch up with Rich Palmer, Timmy and Uncle Dave (who ran very close to his pb which is amazing considering his Canberra effort).
That's my offical pb, well my club Striders will recognise it...i know I have gone quicker but it was a low-key Twilight race (running 32.59) just before Dubai. Makes no difference as my goal for 2009 is 32.30....which i will get before the years out!
Where from here....well in I am in the middle of marathon training so it's all about building the kms and intensity over the next 6 weeks. Pretty happy with progress so far and talking to a few of the HuRT squad after the race, we all seem to be benefiting from running comfortably hard in training and NOT racing! I will taper for the next 10k and look for an improvement in North Head....lot of lessons from today....ended up running from Surry Hills in the arvo to Watson's Bay which took 60 mins...the build up of kms has started ;)

Time to think...

Tues: (8 by 800m off 90 secs)
On my own down in Rushcutters for one of my favourite sessions. It was a little windy and I felt very comfortable throughout the session. I averaged 2.35 for each rep and ran the last one a tad quicker 2.22.
Wed: 70 mins
70 mins of easy running on my own again...gives you plenty of time to think which is good for the soul.

Dropping like flies on the long run...

Sun:
Out early with Serg, Durante, Eamo, Eoin and Chris Truscott. We ran the C2S loop, Truscott with the marathon in his legs (2.36 in Canberra) peeled off after 1hr 20 mins, Serg, Eamo and Eoin after 1hr 30, Durante after 1hr 45 mins which left me to plod on for 2 hrs 05 mins. Which coincidentally is the time the winner (Sammy Wanjiru) ran in the London marathon. I was struggling to maintain my 4.30 pace at the end of my run but Sammy powered home 3m/k for the full marathon...
Mon:
Out with the HuRT squad for an easy run around Hickson road, I cut it short with Durante to get back for a meeting. All up around 12k...

Not at the races...

Fri:
Easy 65 min run with Durante, Mike, Springer, Muz and Andy. Ray also joined in for a few kms.

Sat:
Coolrunning 5k challenge, beautiful morning for running. Durante was keen to run fast. Tucks was there and after discussing how everyone felt, I agreed to run with Tucks at 16.30 pace and Durante would follow 15 secs after us. After a quick 600m my legs were dead, Tucks took off and created a large gap. Durante came flying by me around 1.5k and I struggled the remainder of the run. I ended up running 17.10. The cool down even felt tough. Durante had a super run 15.51 and Tucks also had a great run in 15.53. The guys are looking forward to next week and are likely to run between 32.30-32.40.
My sis in law ran 22.10 and Blue Dog who paced her reckon she has another 30 secs in her, Conor who ran 22 mins last month ran 20.01. So some great performances out today. Based on today's time I will be lucky to run sub 35 next week...we will just have to wait and see

HuRT squad (gate to gate by 8 approx 920m)

Missed the first rep due to work! Got in behind Tucks for my 1st rep and struggled a little with the pace. Durante was a good bit in front with Muz just behind him. Tucks told me we were running 3m/k which was no surprise as I was pretty tired after the first one.
For my second, I ran just behind Durante with Muz and Tuck a few seconds back. I didn't have a garmin but it was likely to be slightly quicker than 3m/k. The session more or less continued like that with Muz and Tucks (who ended up dropping out after 6) a few seconds behind me and Durante 2-3 secs ahead of me. There was an exception to the above, on my 6th rep, Muz came by me and put a few seconds in me.
Pretty pleased with the session as I felt very tired from the start. Good crowd with Andy, Richard High and Mike running very well again but Durante was in a different class today running very comfortable from the front. Muz droppped a note after the session wondering how the hell can Haile run sub 3 min/k for the marathon...

I feel a change a comin' on..

Mon:
Massage and a easy 8k

Tues:
Ran into work, couldn't meet up with the HuRT squad due to work commitments, got out a little later and ran 6 by 5 mins on Hickson road. Ran the 1st rep avging 3.20 pace and the legs felt very heavy, struggled throu' the remaining 5 avging 3.23 pace. I was hoping to avg 3.15 pace but it was never going to happen as I couldn't go any quicker. I ended up the day with an 8k easy run and yeah the legs were heavy. The kids tired..

Wed:
Ran into work and caught up with Mike, Enda, Andy, Serg, Nick and Muz for a MLR at lunch. Around 80 mins of running avging 4.30 pace.
Planning on running home now....I'm sick of running tired but feel a I feel a change a comin' on

Running a marathon in my hometown...

Sat:
Of for an easy 12k with Durante in and around Centennial Park, got home and checked to see how Ben went in his 5k track race in the US. He smashed his pb by 12 secs running a super 13.25. Awesome result which sees him getting a 'b' qualifier for the world champs in Berlin. For more details here
Sun:
Out for a long run with Durante, Mike and Thurston. We ran 8k in centennial avg'ing 4.30 pace, we pushed the Wollarha Hill and from there on Thurston and I dropped the pace (avg'ing 3.52) until the 5k marker in the C2S. We looped back to Durante and Mike and then pushed up Heartbreak Hill, Thurston dropped me early on and I struggled up the hill getting to the 10k marker in the C2S (avg'ing 4.05 pace). The weather was terrible with heavy rain falling, we ran into Bondi and then push the 2k out of Bondi. My legs were very heavy at this stage, Thurston pushed up the hill and Durante was 50m behind him, Mike and I ran more or less together (i told him at the start if he wanted to break 35 min he needed to push the hills). I was glad to get back to Centennial just shy of 30k avging 4.17 which was decent considering the rain, hills and I was pretty tired at the start of the run.
Got home and checked the Canberra results, surprised to see Tim Rowe came 2nd in 2.27 (a slow time considering his ability) and even more surprised to see my mate Dave Criniti win in 2.26. He was planning on only running 26k as a training run but obviously felt very good and continued on to take out the race. Well done Dave! Great to see Blue Dog break 3hrs in 2.59:29. Anthony Coburn ran 3.06 and will have another crack later this yr. Some other great results in Canberra -my work colleague Anthony Henry ran a super debut in 3.45. Eamo ran the 50k in 3.55 and Terence and Clyde cruised through the race in 3.06 using it as a training run. I've got strange mates..
Looks like I will go back to Ireland later this year and introduce Cara to the family. I know nobody believes me but it's looking increasingly likely that I will be in Ireland when the Dublin marathon is on...thoughts are turning to Dublin...bring it on..

From Canberra to Boston....

16k easy with Serg, Muz, Andy, Richard High and Mike...should be interesting to see how Tim Rowe goes in Canberra at the weekend. Best of luck to Eamo in the 50k and also Blue Dog and Anthony Coburn as they attempt a sub 3 hr run.
The Boston Marathon is on Monday, it will be interesting to see how Ryan Hall and Kara Goucher go! The press seems to think both might take out the races.

Check out marathonguide for more information

You can also watch it on Universal sports..lots of information about the race. I can see why Clyde wants to run this one....i might look into running it next year.

HuRT Thursday

Ran into work and saw that the session planned was 3 by 2k at your V02 max pace. I really don't need to be doing V02 max session this early in the marathon build up so I planned to run 4 by 2k at a pace slightly quicker than my half marathon pace with a short recovery of 2 mins. The squad had a recovery of 4 mins. I believe Sean Williams includes this session on a regular basis for his elite squad.
Got to the start of Hickson thinking I was running late so ran on my own for the first 2k, I kept an eye on the garmin at ran 3.22 pace. The boys suddenly appeared behind me and convinced me to run the next one with them. So I set off with Muz, Serg and Rich High at a very fast pace (3.01), Serg and Rich High fell off the pace at around 800m and Muz and I battled it out come home in 6.11 (3.05 pace). I ran the next one in 6.20 (3.10 pace) with Muz finishing a second ahead of me. I was shattered but still managed to run another rep on my own at my half marathon pace (3.28) finishing up in 6.56. Serg ran well for the first two reps but in typical fashion he only completed 3/4 of the session.
So really the session ended up (1 rep quicker than threshold pace, 2 reps at V02 pace and 1 rep at threshold pace). Muz is going well and pretty excited about the GC, Richard High is rapidly improving and Mike is getting better and better each week. I think he avg 3.17 for his reps today. Didn't jog home as I had to stay back late in work and opted for a cab instead. Very lazy Dave...

Long Wednesday

4k run into work
It was just myself and Mike for the MLR. It was pretty hot out there and I was very thirsty during the run. Actually struggled towards the end. Mike was a lot stronger and more or less slowed for me as I climbed the steps into the domain. I struggled on a number of my MLR on the road to Dubai. I reckon I'm tired from the increased workload. All up 18.6k at 4.32 pace.
Legs felt better running home

HuRTs - Long Pyramid

Ran into work and then hooked up with the boys for a long pyramid session. Smaller crowd than normal. The session comprises of
10 mins hard (90 sec standing recovery),
5 mins hard (90 secs sr)
3 min hard (90 secs sr)
2 min hard (90 secs sr)
You reverse the reps...so on the way back 2,3,5 and 10.
Went to the front with Muz and avg'd 3.28 for the first 10 min, Rich High was 30-40m behind. We avg'd 3.20 for the 5 min rep, 3.18 for the 3 min, 3.15 for 2 mins. We covered 6.06km at the turnaround. Rich High was still only 30-40m ahead. We pushed the 2 and 3 min rep and caught the large group that Mike was running with. I ran the 5 min rep a little quicker and put a slight gap into Muz and Rich. The last rep was tough with the hills and it was pretty hot out there again today. Got back with 24 secs to spare, Rich was about 12 secs behind me and Muz around 16 sec. Rich is running well at the moment..

Easter Parade

Fri:
Early morning easy 10k run in and around centennial. The legs felt a little heavy with the 800 session still in the legs
Sat:
Down in the nation's capital for the long weekend, spent the morning walking with Liv and Cara around lake Burley Griffin. I reckon all up around 12k, I was pretty shattered. Obviously I am not use to pushing a pram. Got out in the arvo for decent session - 2k warm up, 4k at marathon pace (ran at 3.43 pace), 1 min float (@4.50 pace), 4k at threshold pace (ran at 3.33 pace). 2k warm down.
Sun:
Out early for a run around the lake. It was a beautiful morning for running, it wasn't too hot or cold, it was just perfect. I ran from near the start of the Canberra marathon and ran around the lake. I was slightly worried that I would end up running for hours but after 90 min or so I veered onto Parkes way and caught sight of Parliament house. I took me another 30 mins to get back to the hotel. It wasn't a particularly fast long run (avg pace 4.35) but very enjoyable all the same.
Mon:
Out with Big Bear for a nice easy run (55 mins). Guess what we were talking about! Little Cara and Ella, you swear I was an expert with the advice I was giving to the Bear.
The title has nothing to do with a Parade I attended over the Easter break but it's the title of a song from a favourite band of my mine - The Blue Nile. Just wish they'd release a new album...wishful thinking given they've only released 4 albums in the last 28 years...

The line of traffic comes to a stand still
....
I know you, birthday cards and silent music
Paperbacks and Sunday clothes

In hallways and railway stations
Radio across the morning air
A crowd of people everywhere
And then the people, all running forward

Easter parade

Babies galore....

First of all I would like to congratulate Big Bear and Gillo on the birth of their daughter Ella. I've attached a photo of Cara and her little cous Ella.
Tues:
Ran into work 4k
Progressive tempo with the HuRT squad
10 mins at 4.10 pace
10 mins at 4 min pace
10 mins at 3.45
10 mins at 3.28
5 mins at 3.23
I actually felt pretty comfortable during the session, myself Serg, Ray, Muz, Terence and one or two others split the group up when we moved to 3.45 pace. We when hit 3.28 pace we overlapped with the 2nd grp (Mike, Clyde, Richard High, Andy and many more). Some tried to go with us but by the time we hit the Opera house it was myself, Serg, Muz and Ray. Serg fell off in and around the domain. Ray fell off just after the swimming pool. I ran with Muz until the little hill before the art gallery and he put 3-5 secs before we got back to the stone gates. Happy with the session
Wed
10k morning
5k at lunch
10k after work
Thurs
4k run in
800m by 8 with the HuRT squad off 90 secs
2.32, 2.30, 2.29, 2.27, 2.26, 2.25, 2.24, 2.20
I ran from the front, Ray ran with me for 400m and them fell off finishing 3-4 secs behind. Mike Conway ran very well today avging 3.34.

Running strong

Sat: Out to Lane Cove for the 10k Striders race, I paced Blue Dog to another pb 37.12. We went out relatively hard as I think it's important to run the 1st 5k hard and I kept an eye on garmin all the way through to ensure the Dog achieved a 16 sec pb. Great run by Durante 33.35, he's getting stronger every week.

Sun:With Terence's 30th B'day on Sat night, we opted for an afternoon Sunday run. Thurston who came 2nd in a 5k race earlier in the morning joined myself, Durante and Mike for an hour of our long run. I ended up running just shy of 30k in 2.12 with an avg pace of 4.26km/m. Pretty tired at the end of it...glad to have the boys as company. Don't think I would of got through that one on my own.

Keeping on running...

Wed: 80 mins MLR with Durante, Mike, Clyde, Tucks and Crasti. No idea of pace as I didn't have the garmin on. It was relatively easy but I felt pretty shattered at the end of it...

Thurs: HuRT squad - Hickson Rd 5 by 1.2k. Durante led from the front with Tucks just behind him. Muz was a little further behind and I was running with Andy, Phil Woods, Terence and Matt. The reps were run between 3.48-3.53. It was pretty hot and humid out there and even though I didn’t go flat out it was a good test for my calf. I went to the physio after work and he was pretty happy with my progress. The calf has more or less healed but wants me to hold back on interval and hill work for another week. This fits into my current plan building for the GC. At this stage, the key sessions that I need to focus on are the MLR and the long run.

Fri:Easy run with Durante, Mike, Serg and Ray 8k.

45 Fartlek

Out with the HuRT Squad for a 45 min Fartlek (1 min hard, 30 float). Tom, Durante and Clyde went to the front. Serg and Muz formed a 2nd grp and I ran with Richard High. Felt pretty comfortable on the way out and got further than normal (the weather was probably a factor as I do like running in the rain). On the way back I was feeling good until farm cove and struggled on the hills back to the stone gates. Finished up short (about 100m or so...). As mentioned on Sunday, Durante is very strong at the moment. I expect him to run well in Lane Cove on Saturday. I was a little surprised with Clyde's form but in saying that I did comment to Durante and Mike on Sunday that he never falls off on the pace on a MLR or a long run.
Tom has a picked up an injury that is likely to put him out of the Gold Coast. It's a pity as I was looking forwarding to racing him...

Easy Monday

4k run into work, 4k run home. Met up with the boys (Serg, Thurston, Muz, Richard High, Mike, Durante, Clyde, Tim Craddock) at lunch for a 15k run around the city. A little quicker than normal for a recovery run (4.15 avg)

The dog's got to have his day...

Sat:
Headed off with Conor to the 5k coolrunning challenge in Drumoyne. Beautiful day for running, chatted to Blue Dog and agreed to pace him to 18.20. I was well aware that Blue Dog was on a roll at the moment after his super 6foot run. So I took off with the intention of bringing him home in sub 18. He's one tough runner, stuck to me like glue and finished off with a huge pb running 17.54. There is nothing more satisfying that pacing a mate to a pb. Enjoyed the 5k cooldown with Conor and look forward to hearing all about the Dog's sub 3 hr run in Canberra in 3 weeks. Might try and make it down Canberra for the race..
Sun:
Out with Durante, Mike and Terence for a 2hr 10 hilly run around the eastern suburbs. Ran from Centennial and completed a reverse loop of the C2S and ran back to Centennial via Coogee. All up around 28k. Durante is looking very strong at the moment...

Thank Cruchie it's Friday

Thurs:
8 by 1k reps with a 60 sec float. It was pretty hot and humid and with the float it was difficult to maintain the pace for each session. The reps were run at a pace that is quicker than my projected half marathon pace and slower than my project 10k pace. Good session.
Fri:
Easy run with a large crew from the HuRT squad over to Cremone pt and back (Durante, Ben, Tom, Clyde, Ray, Mike, Richard High)

I haven't changed Steve..

Failed to get up a meet Steve Thurston at 6am. I am struggling to get up for the early morning runs. Lack of sleep is catching up on me. Steve set me an email and questioned my dedication. You worry about yourself Steve, I'll be fine...
AM: Ran into work 4k
Lunch: Too many meetings so I couldn't get out to meet the boys for a MLR. Ended up going for a 40 min easy run. Covered 8-9k.
PM: Ran home (4k), left the bag in the house and ran to centennial and back covering (10k).
All up around 26k for day...I haven't changed Steve ;)

Together through life

Monday
Ran into work (4k), ran home and continued on for another 4k all up 8k. 12k for the day

Tuesday
Ran into work (4k), opted for a progressive tempo at lunch. 2k warm up, 10 mins at a pace slightly slower than marathon pace, 10 mins at marathon pace, 10 mins at half marathon pace. Pretty hot out there and struggled to maintain the pace for the final final rep. 2k cool down.
Ran 6k after work...
Bob is releasing a new album at the end of April..can't wait!

Long Run

Sat: Out for an easy 10k run, bought a new pair of Nike Vomero so I was checking them out.
Sun: Large crowd in centennial this morning (Thurston, Serg, Cam Young, Terence, Conway, Durante and Clyde). Mike commented at the start that he hoped Thurston would take it easy but that didn't last for long. We left the park and ran the reverse of the C2S. At Rose bay the pack split up, with myself Thurston, Clyde and Serg in the front group. Thurston took off at the bottom of Heartbreak Hill and I ran the hills steady a good 100m behind him. Just before Military rd, I realised Thurston wasn't coming back to us and dropped off the pace and ran back to Serg and Clyde. At this stage we were averaging 4.24 pace and continued until a water stop at N Bondi were we regrouped for the last time. The pack broke up again shortly as Serg and I ran on our own down and out of Bondi back into Centennial via Queen's Park. I did an extra loop of the park in Surry Hills to get to 2hrs. Avg pace 4.25km/m.

Measure of a man...

Ran into work on Wed (4k) and ran home and included an extra 8k, so all up 12k.
I took Thurs off as my calf was very tight, out with the boys (Tucks, Serg, Tom, Thurston, Clyde, Ben, Durante and Cradock) for an easy 12k at lunch. Serg is planning on running the Gold Marathon, some of the guys doubt he will actually front up..so Serg what is that saying about the 'measure of man"...and mate it's got nothing to do with your waistline.

10 mins by 3

Ran in this morning and I had no stiffness in my calf which I was pretty happy about.
Smaller group today due to some of the boys resting after the 6foot.
Durante was at the front for each rep, Timmy ran strongly for the first two reps. Serg and Dave Dreverman joined in after the first rep.
I was planning on running 3 reps at a decent clip but careful not to over exert myself and strain the calf
Rep 1: Avg pace 3.32, about 100m short of the stone gates, Durante was closer and I finished up along side Tim
Rep 2: Avg pace 3.20, so getting to the Opera Hse gates in 9.20, passing Tim and Serg near the finish as both were tiring
Rep 3: Avg pace 3.32, Durante and Dreverman ahead and some guy I’ve seen before but don’t know his name..

Happy to get through the session without any issues.

All talk leads to the sixfoot track

Well done to all the HuRT squad in the 6foot. Great performances by all the guys. It was no surprise that Tucks was the first of the squad home in 10th place in 3.42. Terence came home in 3.49, Tom in 3.53 and Ray in 3.57. Muz & Andy had great debuts 4.06 and Richard High who experienced pretty bad cramps in 4.25. The team were 2nd overall to a very strong Gramp's Army. That will be reversed next yr for sure...! Tom ran very well but Terence was a little stronger, looking at the splits the difference was basically the run down to Cox's river. Tom probably should of stayed with Terence from the start...anyhow it's only $50. Mr Conway wasn't keen on doubling up..offered up myself vs Terence or Tom in the Gold Coast and Conway was having none of it...! Tom has a very good account of the race...check out his blog. Very impressed by the winner Sleep Train...pretty apt name!
On Sat I got out for an easy 35 min run & 75 mins on Sunday. I ran into work this morning and ran home after work. At lunch I ran with the boys for 50 mins (Conway, Thurston, Durante, Clyde, Springer and Ben). Calf seems to be holding up well. Will continue to take it easy for the next week to ensure it's strong enough for the increased workload planned for April. Ben is heading off to the US for a mth to race on the track. Let's hope he continues his great form (5k 13.37 in Melbourne a few weeks back)

6foot

Best of luck to all the HuRT squad at tomorrow's 6 foot. It's one of my favourite events on the running calendar and I will be thinking of all the boys as they negotiate mini saddle, cox's river and cave's road. I've put money on Tom to take out Terence. It will be very close, Tom will need to be in the lead by 37k because I fancy Terence on the tough downhill to the finish. Tom is the toughest runner I know and will push Terence all the way. He will try to get away on the black range. Can't wait now to find out how the boys go. Not sure about Tucks but he is a sub 2.30 runner and I know a lot of people are saying that he's coming back from injury but i expect him to run sub 4hrs. Chris Graham and Ray will use their experience to feature in the top 30. Virgin runners like Muz and Andy will find it tough but if they conserve their energy they will run very well. Two of my work colleagues are fronting up this year. Richard Nicholls and Anthony Henry are having a crack and will love every minute of it...best of luck boys...
Out with Timmy for a 6k easy run this morning, calf still tight, I need to take it very easy and will do as there is only 16 weeks left to Gold Coast...will need 14 weeks of quality training...

Calf issues..

Out with Durante, Clarky, Clyde and Terence for a long run around the easten suburbs. Up early from Coogee and ran along the coast via Gordon's Bay, Clovely, Tammers and Bondi and up around Centennial. All up 1 hr 50 mins. I was shattered at the end of the run.
On Monday, ran from home to meet the boys for a run and pulled up lame. The calf just seized up in the middle of the run. I will rest it properly now. Obviously I tried to get back too quick and running on tired legs definitely didn't help...

Getting back into it...

On Friday, went out for a 50 min easy jog with Durante, Thurston, Mike, Andy and Serg. Calf was fine and I was happy to get back into it. Great 5k track run (14.12) by Thurston on Thursday night. He's getting stronger and I fully expect him to run sub 14 pretty soon as he get accustomed to putting more kms in the legs.
On Saturday, I was planning on getting out to run Striders but Cara slept until 6.30am so I didn't get the alarm call I was expecting. I won't complain especially if Cara continues to sleep through the night. The plan was to pace Timmy but he didn't need it as he ran 35.50. Huge improvement for Tim on Lane Cove and for Eoin Reville who was only 5 secs behind Tim.
I went out in the afternoon and ran from Coogee into Centennial, I pushed for 3k in the middle of the run (10.18 for 3k) and took it nice and easy back to Coogee. All up 75 mins. Calf seems fine now so I can start to build for the Gold Coast now...

Cara Lily Kane

Delighted to tell everyone that Cara Lily Kane was born on 3/3/09 weighing 3.390 kgs. Olivia and Cara are doing great. As Tom has already mentioned I'm also looking forward to the duels between Cara Kane, Maggie Highnam and Nia Tuckey and don't forget Fats and Amanda's young one Beatrix......you never know the kids might not like running at all but I doubt it ;)

My little girl..

Livo and Cara

Barcelona marathon

Congrats to young Dec Kelly who ran 3.51 in the Barcelona marathon on Sunday. The event was marred by the death of a young Irish runner.
I'm still out of action as a result of tearing my calf muscle. Looks like I will be on the sidelines for next two weeks or so according to the physio...actually looking forward to the time off ;)

bloody calf

Out with the HuRT squad at lunch and pulled up with a sore calf. Will get it checked out tomorrow. I wouldn't mind I was flying today. Ran the 1st rep in 3.39 and the 2nd in 3.25 and both felt easy. On the 3rd rep the calf just locked up and I had to walk back to the office.....

MLR - 75 mins

Out with the boys (Tom, Durante, Mike, Steve, 6foot Charlie, Ben, Matt, Clarky) for a MLR. Ran out via Potts Point, Rushcutters and into Centenntial via Ocean street. We ran 2 loops around centennial. The rest of the boys went back via Ocean street and I cut back via Surry Hills with Matt. I thought we'd get back a lot quicker but didn't. I was nice and hot and I was pretty tired at the end of it...pace wasn't fast (around 4.25 pace)...so maybe i'm just tired..

Base Build

Mon:
10-11k run with the boys..nice easy pace around 4.25

Tues:
HuRT squad - 45 min farklek (1 min fast, 1 min easy), hip was a little tight so decided not to push the pace from the start. Tom and Tucks went straight to the front and I settled into a group with Durante, Timmy, Terence and another guy. It took me a while to getting going, the boys dropped off after circular quay. Turned after the bridge 6.1k and then chased the boys down. Timmy and Durante took the short cut back but caught Andy and Terence in the domain and a few other around farm cove. I was actually expecting to get back to the start but was approx 100m short. Pretty hot out there today...

Weekend work

Sat:
2k warm up, 8k at 3.37 pace and 2k warm down. Felt comfortable after 1k but found I needed to focus for the last km. Probably need a long warm up and warm down for this session.
Sun:
Ran from Surry Hills down to N Bondi to meet Mike and Terence. Covered the 6k at 4.12 pace. I needed to push it as I was running late. Glad that Terence had run 3hr 45 min the previous day so the pace was nice and easy for the rest of the run. Met up with Durante in centennial and ran for 2hr 2 mins all up. Avg pace 4.34 which was pretty comfortable given the earlier pace.
Spent the afternoon catching up with friends in Strickland hse, all I can say is that runners are no good at volleyball. Steve really should stick to running. You can't fault Tom's effort and there's no point commenting on Durante's performance..
Well done to Clarky winning the long course tri event down in Jervis Bay. It's only a matter of time before he turns pro. Congrats to Charlie coming 10th and well done to the Irish crew of Barry Keane, Paul O'Doherty and Enda...great showing for the boys..

Mid week ramblings..

I ran home from work on Tues evening and ran into work on Wed morning. I missed my MLR on Wednesday due to work commitments. On Thursday I ran into work and decided not to meet up with the HuRT squad for an interval session. I opted for a long hilly run in relatively hot conditions (28c). I ran out to Balls Heads and back. I worked the hills and added some short hill reps into the 75 min run. I ran into work today and met up with Mike, Ray, Serg, Springer and sixfoot Charlie for 15k easy run at lunch (avg pace was 4.33). It was another hot day...!!! I won't complain as I was giving out about the rain recently..

14 by 3 mins (off 1 min)

I didn't get a chance to run during the weekend. Got out with some of the boys on Monday for an easy 15k. Large crowd in attendance with the HuRT squad for a relatively long session of 14 by 3 mins off 1 min.
Ran with Tom, Charlie, Clarky and Tucks for the majority of the reps. The pace was pretty consistent for the first 10 reps (3.18 - 3.20). Even with only 1 min recovery I felt pretty comfortable. The last 4 reps were a little quicker 3.14, 3.13, 3.13, 3.09. I had to work hard on the last rep as Charlie, Tom and Clarky opened up a gap of around 10-15m. I put in a little kick to catch the boys and felt pretty tired after the last rep. Tucks was with us up until the last two reps so I expect him to go well in North Head. Interesting to see how Charlie and Clarky match up for the long course tri at the weekend. The last time I ran session Dec 16th 2008, the pace was similar but I failed to keep up with the boys at the front for the last 4 reps. So happy with the session overall..I was watching Tom's form for the last few reps and he struggled big time. Probably something to do with the questionable bout of the flu he had at the weekend...

I’m faster than you…

Out for an early dinner with Livo in Phamish last night, ended up bumping into Kate Coburn and her husband Anthony. They were having dinner with Dimitri and his partner. The conversation was a little amusing, Anthony was passing on his congrats for my Dubai effort. Dimitri commented that he’d run a faster time in the marathon. I responded pretty quickly ‘mate, I’m quicker than you over 10k’. We should have some interesting battles this year….
Went to see Clint Eastwood’s new movie ‘Grand Torino’. Another class movie from the aging director. I’m a big fan since his Oscar winning movie ‘Unforgiven’ and surprised he’s not nominated for this movie. Instead Ben Button a crappy fantasy story is in with a chance for best movie!
Up early with Steve Thurston this morning for an 8k marathon pace run. Ended up averaging 3.36 pace a little quicker than anticipated. All up 12k.
At lunch got out for a 35 min easy run with Chalks..

Gate to Gate (900m approx) with the HuRT squad

Smaller crowd than usual (Mike, Tom, Terence, Tucks, Dreverman, Clarky, Andy lots of folks I can’t put a name to the face)
Could only find the time to 6 reps off 2 mins as I needed to get back to work. Felt pretty good for the start and ran comfortably throughout. I didn’t have a garmin but Tucks was with me for most of the reps and we cruised through the initial rep at 3.15 pace. The next 4 reps were run between 3.05 – 3.10 pace. I ran the last rep comfortably hard at 2.58 pace. I’ve no issues with speed so need to focus on the longer tempo…best to luck at Tom on the weekend. Wish I could join him as he’s running 10k on the track..so what time will he run. Looks like conditions will be perfect so I am thinking around 32.22

I'm your man

Tues:
Hill session (10 by 60 secs). Pushed each rep and also pushed down the hill to limit the recovery. The last 2 reps were tough. Ran home after work. Will get into the habit of running home as it aids the recovery. Stayed up late and watched the Leonard Cohen doco 'I'm your man' on SBS...riveting to say the least. Nick Cave as ever was in sparkling form. Can't say the same for Bono. The bullshit that comes out of him is unnerving.
Wed:
Up early for a MLR with Thurston, I think I've said it before 'he doesn't run easy anymore'. I could match Steve on the hills but on the outer loop of centennial I struggled to keep with him. The average pace for the session was 4.18 pace. Maybe i'm just tired. All up 90mins.

Double or nothing

Out this morning at 5.30am, a few of us skipped the long run on Sunday as it was too hot to run. Difficult enough to get up at 5am but met up with Tim and Durante. We were cruising along at 4.30 pace until Thurston arrived. The pace dropped to between 4.15 and 4.20 for the remaining hour. I was pretty tired at the end. All up 1.53 at 4.24 avg pace.
Got out with Tom, Ray and Springer for the usual Monday route, pace was nice and easy 4.30 approx. I cut the run short. All up around 10k.

Striders 10K Lane Cove 34.42 (4th)

Pleased with my first race back after Dubai. Given the hot conditions and the hilly nature of the course it was a good result but not a great one. To be honest, I wasn't really up for the race and nearly didn't go.
Rocked up with Tim and there were lots of the HuRT squad (Durante, Tom, Richard High, Matt Kaley, Tim, Pete Walker & Eoin) Tom had a tough task of pacing the 35 min group. I felt good for the first 3km and was sitting in front of the 35 min group (which had Richard High, Terence, Matt and many others who just held on for the first 10 to 15 mins). After about 3.5k I was running along side Durante, Tim Ashby, Tim Cochrane). At some stage between 3k and 5k I passed Darren Moyle who went out far too quick. The 3 boys got away from me and I was running a few yards behind them. Got to 5k in 17.32 and drifted further back as we climbed the hill to the turnaround. Coming down the hill I didn't feel much better but kept the boys in sight and started to feel good from 6.5k onwards. Picked up Ashby around 8.5k and got hit 9k in 31.32 a few yards behind Cochrane. Finished strongly and happy to see Durante get 3rd place. Tom paced the group well coming home in 34.52, it's a pity the boys fell off the back from 6k onwards. The heat and the nature of the course was definitely a factor. I fully expect Terence to crack 35 mins next mth.

Easy run Friday

Out with Chalks for an easy run around the domain. Plenty of talk about Chalks new baby 'Alannah'. Good eduacational session for me....

Hold Steady - Massive Nights

Went to another gig last night, this time to the Metro to see 'The Hold Steady'. They released a very good album 'Stay Positive' last year. It didn't make my top 5 but would definitely make the top 10. Anyhow, it was a pretty good gig. They are a Brooklyn band that are quite lyrical and have plenty to say about the state of middle America.
Some lyrics from the song massive nights..
the guys were feeling good about their liqour run. the girls were kinda flirting with the setting sun. we all kinda fumbled thru the jitterbug. we were all powered up on some new upper drug.

we had some massive nights. every song was right. all that wine was tight. your friends were pretty cool. and my friends were acting cool. there weren't any fights. there's usually one or two. some guys they get a little bit uptight. some girls they got something to prove.

we had some massive nights.
Anyhow, ended up having a massive night with Big Bear...he's a shocking influence. On the running front, could not get out with the HuRT squad due to some meetings. Got out a little later and completed a 400 session on my own. The first 6 reps averaged 72 and I ran the last two a tad quicker. Love this session in the current hot conditions in Sydney. Felt great after the session...I needed it after a massive night.

Balls head

I failed to get out of bed this morning and left poor Steve Thurston run around centennial park on his own. Good mental training for him!
I ventured out to Balls Head at lunch. Pretty hot out there again! I forgot how hilly it is to Balls head..maybe NOT as I think I need to work on the hills for the next month or so....

6 by 5 mins (90 sec recovery)

Large crowd out with the HuRT squad today (Tom, Richard H, Ray, Tucks, Dreverman, Charlie, Durante, Springer, Enda, Adam and many more). It was another hot day and the pace of the first rep felt a little slow. I didn't get a signal on the garmin until the 2nd rep. The pace was pretty consistent from there in. I hovered around 3.20 to 3.25 pace with the last rep a tad quicker. I pulled the pin after 6 as my hammie was a little tight.
Even though my body is telling me I've recovered well from Dubai I am trying to make a conscious effort to ease back into training. My first real race will be the 10k road champs on May 2nd, so I don't need to increase volume/intensity for another month or so.

I've seen the future, brother: it is murder...

On Thursday night, I was fortunate enough to go to Leonard Cohen with Uncle Dave. It's definitely up there as one of the best gigs I've been too. Difficult to comprehend how he could make the entertainment centre feel like a small intimate gig but he pulled it off. Very spiritual experience, he had the audience hanging out for every word...
On Friday got out with boys (Tom, Serg, Thurston, Durante) for a 14.8k run around Sydney in pretty hot conditions. It was Gerso's b'day on Sat so we all went up to the Hawksbury for the day so I didn't get a chance to go for a run. On Sunday we didn't get back until after 2pm. It was another scorcher and hit the hills of bondi for 1 hr 53 mins. I incorporated the 5km tempo session in the middle of the run. Pretty tired and the end of it. Very busy weekend indeed, went to see 'Rachael getting married' at the open air cinema in the domain on Sunday evening. Timmy go and see it...it's pure class. It's pretty bleak and has no fairytale ending, but that's the way it should be. I hope Hathaway gets an oscar for her performance.
Out with the boys again today (Thurston, Tom, Durante, Springer for a short period) for another 14.8k in the middle of the day, at the turnaround we (well Tom) increased the pace and Durante to the poor fella couldn't handle it.....Tom's very nervous about his debut marathon in the Gold Coast. I'm trying my best to calm him down.....it's such a long way off. He should focus on getting through the 6foot in one piece and then focus on it...but he just won't stop talking about. Methinks that's why he pushed the pace today!

7 by 800s (off 90 secs)

It wasn't that I couldn't handle 8 reps, we just weren't allowed as a cricket match was kicking off at 1.15pm and we were required to vacate rushcutters oval. In saying that it was bloody hot out there today and I was happy to finish with 7 reps.
Reps went as follows
2.29, 2.28, 2.27, 2.26, 2.25, 2.27, 2.21
Large crowd in attendance again, Durante lead most of the reps and he was 1-2 secs ahead of me for all the reps apart from the last one. Tucks, Ray, Terence and Clarky (who probably cycle 100k this morning) were approx 5-10 secs behind for each rep. I think the heat got to a number of people as it was noticeable the majority got slower as the session progressed. Durante was shattered after the 6th rep and I half expected him to follow me for the last rep but he decide he had enough ;). Timmy was a surprise today, he ran pretty consistent for the first 5 and then took a break for the 6th rep and then pushed the last rep. I actually had to put in a little kick to finish in front on him....sub 35 mins is on the cards as early as March for the kid...

And all that jazz......

Went to the Opera House last night and saw the lead characters from ‘Once’ Glen Hansard and Markéta Irglová strut their stuff on stage. Glen who is no stranger to sell out gigs was delighted to have the opportunity to play at the Opera House. Well that’s what he told the audience, he’s a bit of a talker alright but he’s one heck of a musician and demonstrated his talent by belting out a beautiful rendition of ‘On Raglan Road’. If you haven’t seen the movie Once, get yourself to a DVD shop and get a copy.
Once I started you can’t stop me…I never got the opportunity to tell my favorite albums of 2008….in no particular order
- Fleet Foxes – Fleet Foxes
- Elbow – The Seldom Seen Kid
- Goldfrapp – Seventh Sign
- Bon Iver - For Emma, Forever Ago
- Vampire Weekend - Vampire Weekend

The legend ‘Leonard Cohen’ is hitting Sydney this week. His concerts are getting rave reviews…can’t wait for Thursday night…..

On the running front, I was out with Thurston and Durante this morning for a 90 min jaunt around centennial. We were joined by a young kid (16 going on 17) for the last 30-40 mins. He’s run 8.17 for 3k…..makes you think…

HuRT squad (45 min progressive tempo)

After a few easy days over the weekend, got out with the HuRT squad at lunch (quite a large group that included Enda, Durante, Rich High, Tucks, Springer, Mike, Terence aka Drago and many more...Serg even made a brief appearance)
I just planned to run with Conway and see how I felt on the run. Mike's planned pace was as follows

10 mins easy (4.15 km/m)
10 mins at marathon pace (4.05 km/m)
10mins at 1/2 marathon pace (3.50 km/m)
10 mins at 10 km pace (3.35 km/m)
5 mins at 5 km pace (3.30 km/m)

So how did session go...., Clarky went off from the start obviously thinking the 4.15pace was too slow. I was keen to chat to the boys so pretty happy with the pace. I didn't have a garmin so I was relying on the guys to keep the pace for each rep. Tucks seems to be have it under control. It wasn't until the move down to the 1/2 marathon pace when the group started to split up. When we got down to the 10km pace, I was with Tucks, High, Durante, Clyde and one or two others and Ray was a 100m head of us of all. At the hill approaching Farm Cove, Durante broke away and created a gap which I attempted to close but I didn't have any strength on the hill. Still and all, I create a gap between myself and the rest of the guys apart from Clyde who sat on my shoulder until we entered the domain. Finished off pretty strong and I suspect the paces was pretty quick for the last 20 mins.
Pretty happy to get to the stone gates, glad to have a tough session under my belt after the marathon...Tucks is looking strong and I was a little surprised with Durante today...

Speedplay

On Wednesday, out for a 45 min run, pushed the last 10 mins. This morning got out for 5 by 1.2k around Balheary, didn't bring the garmin but the reps were approx half marathon pace. Well done to Tom on his 15.39 and Thurston on his 14.20 run at the state 5k in Sydney.

Cruising

62 min easy, still can't believe how cold it is. During the run I was thinking about the 5k state championship. I think Thurston will run well and run very close to sub 14...if i had to put money on it - 14.04. Tom needs to be careful, he should let Truscott go and run for a time of 15.28. This can only be achieved if he runs and fast opening km 3.01 and a fast closing km of around 3.05. It's the splits between 1k and 4k than Tom needs to focus on...and there is no better man...best of luck guys..!

Running in the cold

Another freezing cold day, out with the younger bro for a 50 min run. We took it relatively easy for the first 40 mins. Derek started to increase the pace and I just sat right behind him. He started to create a gap of about 20m with about a km to the house.
Lucky for me he had to stop before crossing the main road which gave me the opportunity close the gap and edge into the lead which I held until we got back to the house.....he wasn't happy at all.