Tuesday, June 30, 2009
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.....
Monday, June 29, 2009
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.
Sunday, June 28, 2009
Saturday, June 27, 2009
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...
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...
Thursday, June 25, 2009
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
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
Tuesday, June 23, 2009
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...
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...
Sunday, June 21, 2009
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...
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...
Friday, June 19, 2009
Thursday, June 18, 2009
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.....
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.....
Wednesday, June 17, 2009
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.
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.
Tuesday, June 16, 2009
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...
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...
Monday, June 15, 2009
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..
Sunday, June 14, 2009
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..
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..
Friday, June 12, 2009
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....
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....
Wednesday, June 10, 2009
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.
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.
Monday, June 8, 2009
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..
3.1/10 for Bride Wars, what a shocker of a movie! I read the papers while it was on..
Sunday, June 7, 2009
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...
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...
Thursday, June 4, 2009
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...
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...
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