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!