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 ;)