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
Thursday, May 28, 2009
Sunday, May 24, 2009
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..
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..
Friday, May 22, 2009
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..
Friday, May 15, 2009
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...
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...
Sunday, May 10, 2009
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..
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..
Tuesday, May 5, 2009
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.
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.
Sunday, May 3, 2009
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...
Saturday, May 2, 2009
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 ;)
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 ;)
Subscribe to:
Posts (Atom)
