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.
Wednesday, April 29, 2009
Monday, April 27, 2009
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...
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...
Saturday, April 25, 2009
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
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
Thursday, April 23, 2009
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...
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...
Wednesday, April 22, 2009
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
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
Sunday, April 19, 2009
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..
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..
Friday, April 17, 2009
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.
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...
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...
Wednesday, April 15, 2009
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
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
Tuesday, April 14, 2009
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..
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..
Monday, April 13, 2009
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
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
Thursday, April 9, 2009
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.
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.
Sunday, April 5, 2009
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.
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.
Friday, April 3, 2009
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.
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.
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