2.57.....and what an experience...

Well without writing an essay, the New York from start to finish was an amazing experience. The organisation was top notch (from the expo, day of the race etc..).The crowd from mile 2 coming off the bridge were amazing (multiply C2S for 10).
From a race perspective, I really just wanted to get through it without wrecking my heal. My plantar was sore from the start and got progressively worse. In saying that, I don't want to whinge in any shape or form. I went out to run comfortably hard and basically see what pace i'd hit. Hit 4m/k pace for 5k, 10k, 15k, 20k, halfway....and to be quite honest felt very comfortable...at mile 16 things started to go haywire...it was a pretty big climb from mile 15 and my plantar didn't respond well and going down the other side of the bridge was even more painful. Suffice to say from then on in it was a case of just getting to the finish without damaging the foot. From then on in, I soaked up the atmosphere and loved high-fiving the crowd! From mile 16 I slowed up significantly from 4m/k to 4.45, I also tried to run on the tarmac...very little of it...as most of the road was concrete. Regardless of plantar issues or not, my view of the NY course is that it's quite hilly and suits a strength runner who has done the mileage which I had failed to do!
I struggled through central park but was amazed to see my Dad at 24 mile. He roared to the crowd 'that's my son'. Well that gave me a huge lift to the finish...got the medal and walked back to the hotel.
I think some of my running mates will think 2.57 is pretty soft, they are probably right but given the circumstances and the course I'm pretty happy the way it panned out. This blog was kicked off after coming back from injury 2007. I ran Tokyo in 2.52 in early 2008 and ended up having a great 2008. I see New York as a similar springboard for 2011....

New York New York...

Arrived safe and sound, actually slept for quite a bit of the journey and Timmy will be glad to hear I saw a few movies..Toy Story 3 which was a cut above the rest, Knight and Day and Salt were both average and really enjoyed 'the kids are alright'...!!!
The current Australian marathon holder 'Deek' was also on the plane, he's been coaching a few indigenous kids for the NY marathon. You'll be very surprised I didn't even chat to him...left him alone...I'm glad he didn't remember me after the Striders award dinner a few years back. Apparently I wouldn't let him out of my sight....!!
Hooked up a friend from home for a 40 mins easy on Tuesday, 45 mins Wed (20 min tempo in the middle) and 45 mins easy today. I've been struggling with the plantar but at this stage hopefully I will get through the race...On Tues, i spotted last years winner Meb going through his final paces and today Ryan Hall was running with wife.
In relation to a predicted time, I will approach it like Dubai and run comfortable until 5k and see what pace that is....I actually think if I chase a time I will set myself up for failure.
Given where I've come from in the last few months I'll be happy if I break 3hrs...really looking forward to it now...!!
Best of luck to Terence, Tim Craddock and Andy Heyden in the 100k at the weekend and I'll also be watching the 10k results from homebush and lane cove with interest...

Getting on with it...

Sun: 1hr 45 mins with Timmy...plantar was sore throughout...
Mon: Took the day off to rest the plantar
Tues: Bumped into Charlie Low on the way to work, he told me to 'run through it' for the rest of the week and then rest from Mon for the big race in New York. Went out for an easy 12k with a few 1 min fast reps
Wed: 4 by 2k at 3.40 pace off 1 min...felt comfortable and the plantar felt a lot better
Thurs: 400s by 8 in rushcutters Oval with the HuRT squad, avg'd 70 sec for the reps...again felt quite comfortable
Fri: 10 easy
Sat: 5k coolrunning race (17.09). Very few in attendance. Chris Truscott ran a very comfortable 15.47....happy with my effort as the km splits were pretty even and I was on my own for the most part.
Sun: 80 mins easy with Timmy...happy to get through my last longish run. Plantar was sore but I am resting up now so don't anticipate any issues for New York......really looking forward to it now...

Pain in the plantar...

Tues: Ran in and hooked up with the HuRT sqaud for 4 by 10 mins off 2 mins. Ran well within myself for the first rep and still managed to get a good bit by the art gallery. Pushed the pace for the 2nd rep and ran over the top of pretty much everyone. For the 3rd rep I pushed it and was 30-40 meters short of the stone gates. The 4th rep was relatively easy with an avg pace of 3.28.
Weds: 1hr 40 on my own with my ipod in centennial. I was actually planning on running a little longer but i failed to get up at 5am and my plantar was causing issues..
Thurs: Ran in and met up with the HuRTs squad for 1.2k by 5, I only did 4 as I arrived late. I took for the first few relatively easy, pushed the 3rd rep and really pushed the 4th rep....regardless I couldn't run over the top of Tucks.
Fri: I was half thinking about a 'rest day' as my plantar is sore late evening and early morning but went out at lunch for an easy 10k. Will definitely take tomorrow off running. Rest the plantar and go for an easy 2hr run on Sunday with a couple of quick kms thrown in the middle of the session...

Easy Monday

Easy 60 mins with Ray, Laura and few others from the HuRT squad, legs were pretty heavy at the start...and more so at the finish...obviously yesterdays long run was still in the legs..will jog home this evening to loosen up the legs a bit..

Belle and Sebastian

Fri: Easy 10k with Ray and Laura at lunch, hammie was a little tight which was a worry...
Sat: Easy 10k run in and around centennial, the hammie was tight at the start of the run but gone by the end of it.
Sun: Opted for a 35k run instead of the 10k Brighton Dash. With New York so close I felt a long run was the better option. I was going to try and go long early Monday morning but felt I would struggle to get out of bed. I was on my own for the long run and ran it in the middle of the day (pretty hot 23c). I brought my ipod with me and listened to the 'High Voilet' from the National, then Arcade Fire's 'the surburbs' and finally let Belle and Sebastian's new album 'Write about love' run on continuous play. I've always been a fan ever since 'tigerlily' and as I was tiring towards the end of the run it definitely picked me up...love the tune 'calculating bimbo'....felt pretty good throughout the run. A tad faster than last week 2hr 43..

6 by 800s

Out with the HuRT squad today in hot conditions down in rushcutters.
6 by 800s off 90 secs, the reps were run in
2.32, 2.32, 2.31, 2.31, 2.30, 2.27. Tucks was out in front avg'ing 2.25 with Jono Fenton 5 secs back. Killer joined me for the 2 rep and ran with me for all the reps. We ran with Fenton for the 2nd last one and ran over the top of him for the last one. Binfield was a few seconds behind avging 2.38.
Tom was obviously absent today watching the marathon in Delhi and telling his wife to hold off given birth until the the end of the race. I happen to catch the tail end of the race that is and witnessed a gutsy effort by Shelley to pick up silver and Weightman to grab bronze. Kristen decided to hold off and delivered a baby girl Claudia Esme at 19.50 AEST. That's 5 for Tom and Kristen now, surely I can win a head to head next year :) Congrats to both of them....!!!

keeping a record...

Ok, I have been very slack with the blog updates...this will be short and sharp as i am keen to keep a record
Mon 4th: 10k easy
Tues 5th: HuRT session (progressive tempo), went out easy lifted the pace after the turn (3.50 approx), pushed on home on my own and i actually think i was first back and well within 45 mins (35 sec approx).
Wed 6th: Rest day, I had a terrible sore throat that I had been fighting for a few days so took the day off)
Thurs 7th: Easy 55 mins with Heyden and Thurston
Fri 8th: Easy 60 min with Tom and Laura
Sat 9th: 10k with a 5k tempo in the middle (ran in 18 mins flat)
Sun 10th: 35k in 2hrs 45min, 20 odd km with Mike. Felt easier than the previous week as the pace was slower
Mon 11th:
Ran into work
70 min easy, well easy for the first 45 mins but took off with Craddock for 20 mins of tempo running...felt like a good idea at the time but I was sore on Tues morning
Ran home
Tues 12th:
Ran into work
6 by 5 mins off 90 secs, felt pretty good at around 3.30 pace. Dave Clark looked very strong in the front grp, likely to smash Tom at JP Morgan. I've put $50 down on the big fella. Tom looked concerned!!!!
Ran home
Wed 13th
1hr 40 easy with Tom and Mike Race, shattered at the end off it...
Only 3 1/2 weeks left to NY. Looking forward to it now...have about 10 days of hard training left and then taper...might race the 10k Brighton Bash at the weekend, followed by the SMC 21.1k and the last race will be the 5k coolrunning challenge...

Lovin' it

Fri: 50 mins easy
Sat: 10k Striders in Homebush in 36.58, after a fast 1st km in 3.24 I had nothing in the legs...after 5km....knew I was dead in the water and decided to relax and enjoy the rest of the race....average performances by the HuRT squad even though Tucks finished 2nd and Tom finished 3rd..
In the arvo, I got out for an easy 10k in centennial, legs were tight but felt better after each km.
Sun: Out for a long run in the arvo, ran 10k in 48 mins on my own. Then ran 3 by 8k loops with Mike Conway. Mike was keen to mantain 4.30 pace. Each loop was with a few seconds either side of 36 mins so 4.30 pace. I was feeling fine, stopped for water at the Kiosk (after 34k) and jogged back in 4.50 pace for the remaining 2k... All up around 2hr 46 mins...shattered at the end...got to the door and consumed lots of carbs...
I am really enjoying my running again...not sure what it is but lovin' it...

Smash them legs...

Mon: 4k in, 65 mins easy with the Hurt Squad, 4k home
Tues: 4k in, Hurt Squad (10 by 3 mins), just ran with Mike (pace approx 3.30 pace), 4k home with an extra 4k around Moore Park...
Wed: 2hrs easy, bumped into Enda & Clyde and ran with the boys for a while...
Thurs: Down to rushcutters with Tom for 10 by 450m (approx) off a 1 min easy jog. About 75/76 avg per 400s...great morning for running...At lunch ran into Tim Craddock and ended up run for 60 mins.
Legs are feeling pretty smashed...27 more days of training for NY....will continue to smash them up....

Time Zones

Well, I haven't blogged in a while but keen to get back into the swing of it as I've about 40 days left to New York. At the last striders 10k in North Head, I was delighted to smash Timmy and run 36.22 in the process. Ended up running most of the way back to Surry Hills with Terence, Eamo, Eoin and Rob and then headed off to Europe for 13 days.
Well I was surprised that I did get out for a few runs while away, I was only in Ireland for 3 days and managed to get out for a 40 mins and 1hr 20 min run. In the Amalfi I managed to get for 7 runs in (ranging for easy 40 mins to 1 hr 45 mins and 1 speed session 15 by 400s with 60 sec slow jog). Most of the runs were pretty hilly and in hot conditions.
Ran the Sydney half and probably which was terrible idea as I was still jetlagged. Ended up running 90 mins and ran 30k for the day as I ran to the start and back home.
This week...
Mon: 60 mins easy
Tues/Wed/Thurs: I was at a training course so just got out for 40-50 mins each day
Fri: 1 hr 25 mins easy
Sat: 1hr 20 mins with a steady 5km in the middle of the run
Sun: 2hr 35 mins easy

Conor Lachlan Kane

Well young Conor entered the world on the 18th August at 8.56am. Mum and bub are doing well. On the running front, I've been struggling with a few niggles but still got out and about. I think I missed 1 day in the last 2 weeks and basically have been running 8-10k most days. With the hip flexor issue, I've been doing lots of stretching and strength work. I missed out on a long run last Sunday (22nd) only managed 1 hr 10 mins. Made up for it on Wed 25th with a 2hr 6 min run covering 28km (avging 4.30 pace) On Thurs ran a 5k time trial in 17.50. On Sat went down to rushcutters and completed a 400s by 10 off 1 min avging 74 secs. Felt relatively comfortable after 4 reps, the hip niggle more or less disappeared.
Timmy was a no show this morning (though dropping over the DVD's and flowers to Liv will ensure he get plenty of breaky in Phelps street for the rest of the year ;). I ran the same course as wednesday 3 8k loops of centennial and 4k to & from in 2hr 6 mins. Funny only 2 secs difference between today's and wednesday's session. I'm heading off to Europe next Sat for 2 wks so will focus on building the kms for New York.

Getting back on track

Ok, I haven't blogged in a while but I have been running ;) I'm sure you've been reading the 'tales and trash' from Timmy's blog. On the racing front, I ran 36.42 at Lane Cove 31/7 and 53.10 in the C2S. I was pretty happy with my 10k race as it was a significant improvement on my homebush time. C2S was all about getting through the race without getting smashed up and protecting my hip as it's been niggling me for a while now.
Last week, I ran 10k easy every day, yesterday I ran 1hr 57 with young Timmy covering 26k. We took it relatively easy at the start and pushed it for the 2nd half and was pretty happy to get through it unscathed. With 12 weeks left to New York, I will ramp up on my long runs & tempo efforts.
Today I ran into work and met up with the HuRT squad at lunch for an easy 10k...

Rambling on...

Wed: Ran in and met with Tom, Mike Race and Rob for a 20k MLR. Right hip flexor was pretty tight...

Thurs: Ran in and home, Mona Fartlek with the HuRT squad.

Fri: Rest day, truth be told, I didn't get a chance to get out to run

Sat: Easy 5km, concerned that the hip flexor was tight and that it may keep me out of the M7 marathon relay.

Sun: M7 marathon relay, up early with Timmy. Took us a while to find the start. Timmy forced me to run the first half knowing too well that it was a tougher half. Wanted to run 4m/k and got into a nice rhythm for the first few km but the hills took it out of me between 8k and 13k but got back into a rhythm after 14k to come home in 83.18. Timmy ran very well in the 2nd half which was slightly downhill in 80 mins. We ended up coming 2nd with Heyden and Binfield taking out top spot.

The smell of failure is thicker than you think....

Mon: Ran in and home, met up with the HuRT squad for an easy 10k

Tues: Ran in and home, met up with the HuRT squad for 3 mins by 14 off 1 min. The legs were tired but felt comfortable running behind Timmy and Jono Fenton. The initial reps avging 3.28 pace and ran over the top of Timmy for the final two in avg'ing 3.22. Timmy struggled on rep 9 & 10 and i pulled the pin on rep 10 as I didn't want embarrass him anymore....Timmy looked a worried man after rep 10....he should probably take a few days off...Tucks let the cat out of the bag and told me to tell Timmy to run the first leg on Sunday for the m7 marathon relay....it gives us a better chance of success. I should be able to make up for any lost time in the 2nd half of the relay.

kms..kms and more kms

Thurs: Ran in and home and met up with the HuRT squad for 8 gate to gate (910m approx). For the first few avg pace 3.20 and for the last few down to 3.12. Pretty good session and happy to run over the top of Timmy for the 2nd last one...
Fri: Easy 10k with Clyde - we didn't see anyone from the HuRT squad
Sat: 10k with a 5k tempo in the middle...hungover much to Timmy's delight...struggle and ran 18.52 for the 5k portion
Sun: 24.5k with Timmy over the C2S, glorious morning for running. Timmy pushed the middle 5k of the C2S, i just cruised up the hill as I had a big running wk and didn't want to push it too hard. We worked hard out of Bondi and from the Junction pushed the pace back to Surry Hills. All up 1hr 55 min. Even though 4 days were made up of running to and from work (32k), I covered just over 130k for the week...probably my biggest week in a very long time..

Tell Timmy I am coming for him!!!

Mon:
Ran to and from work, even though that's only 8-9k all up, it will help me shed the extra kgs I'm carrying and also it's good to get the extra kms in the legs. At lunch met up with the HuRT squad and ran 10k easy.
Tues:
Ran to and from work
Met up with the HuRT squad for a 45 min fartlek (1 min hard, 30 sec easy). Covered 11.18km. Took it easy on the way out, Timmy and his gang caught me just before the Opera house. Managed to say ahead of Timmy who could barley call the interval splits towards the end of the session. Seems to have a different version on his blog
Wed:
Ran into work work and met up with the HuRT squad for a MLR, the issue with working down in Shelley St is that it takes me 7 mins to get to the squad. Ran half way up heartbreak hill with Tom, Binfield, Russel and Ben St Lawerence. At Double Bay I realise I would struggle to get back to work for my 2pm meeting so I skipped the Darling point route and headed straight back to work. To be honest I was starting to struggle coming out of Double Bay via the aptly named marathon road. Turned the garmin off during the run but reckon I covered approx 20k in 1hr 36 mins. The legs were very heavy at the end of the session. As Tom pointed out in his blog, the C2S will be a great race this year as there's some great Aussie runners in the field. Here's hoping Ben goes all out and wins it this year...

Speed in them legs...

Wed: Ran into work and out for a 14k run at run in the lashing rain...loved every minute of it...
Thurs: Ran into work and met up with the HuRT squad for a Hickson road session (1.2 by 5 off 2 mins). It was slightly windy so I avg'd 3.27 pace for 3 reps and 3.18 for 2 reps. More or less ran with Tim Craddock and English Andy with Binfield and Johno out in front.
Fri: Easy 12k run bumping into the HuRT squad at the Opera house...Timmy looked very pale indeed...think he's pushing it too early after the marathon. Time will tell...
Sat: Easy 40 mins on the treadmill....down in the southern highlands...Bowral for the weekend....
Sun: Surprised myself going out for a 1hr 40 min run when I got back from Bowral. Legs were heavy, started out a 4.35 pace and held it all the way to cover just over 22k. I pushed the Wollahra hills again....surprised as there was a little speed in them legs...

Rambling on...

Thurs: Pyramid Session (4 , 3, 2, 1, 4, 3, 2, 1 laps) with the HuRT squad in Rushcutters. Ray is back running and he was at the front for the first 4 sets. I was pretty happy to get throu' the session as I pushed it pretty hard.
Fri: 8k easy with Rich N.
Sat: 10k out in Homebush in 38.27, struggled in the 2nd half after going throu' half way in 19.03..Timmy was out there cheering me on...:)
Sun: 90 mins easy out in centennial avg pace 4.40
Mon: 10k steady, ran up Hickson and ran with Charlie Low until I bumped into the HuRT squad. Avg pace 4.20
Tues: Ran into work and at lunch met up with the HuRT squad for 4 by 10 mins off 2 mins. Charlie was at the front with Binfield behind. I ran with the 3rd group. Avg'd 3.45 for the uphills and 3.40 for the downhill. Pretty tired after the session.
Some great performances up in the Gold Coast. Young Timmy running 2.50, Tom 33.22, Richy Palmer 77 mins and a super performance by Binfield 1.11 in the half...

THE Second Coming...it's about time..

Sat:
5k time trial in centennial. Ran 18.38 which was a tad disappointing. On the back on that time I decided not to head up to the Gold Coast. Shocking time really.
Sun:
95 mins easy in centennial on my own...nice easy pace
Mon:
Out with the HuRT squad for a 10k easy run. Nice to see Tucks and Timmy out for the session
Tues:
Out with the HuRT squad for 4 by 5 mins and felt a bit tired...not sure why!
Wed:
Had my Exec Health check and managed to stay on the treadmill for 17.25 which I was pretty happy with, it equates to a 68 V02 max. 18 mths ago I stayed on the treadmill for 18.08 which equated to a V02 of 71. Last time around the results gave me a good kick in the ass and I put the head down and started to train hard. This is what I am planning from here on in as I've been taking it too easy recently.
At lunch out with Steve Thurston for an easy 10k...
Enjoying the world cup at the moment, great games on Fri (Holland v Brazil) and on Sat (the German's face Argentina). I would like to see Holland progress and I've been very impressed with Germany and Argentina. I reckon Messi will step up and determine the outcome of the game...

Manflu

I've been struggling with the maflu so very little in the way of running at the moment. I did get out for an few easy runs on the weekend. I was up in the Hunter with the extended family and went for a 50 min run with my sis in law Gerso. We actually ran on the Cessnock race track on a glorious sunny morning. On Sunday ran for 55 mins, I was planning 2 hrs but pulled the plug as I wasnt feeling 100%.
The rest of this week has been stop/start but i've started to feel a lot better so will get out over the next few days. I haven't booked the Gold Coast yet and may not go as i am weighing up the value of going. Will test myself over the weekend and make a call.
I've noticed young Lindop has started to add some movie reviews....well Timmy...I've watched a few movies myself and here's my thoughts..read on...
The Road....Cormac McCarthy masterpiece is brought to the silver screen...surprised how good the movie is, the central characters are fantastic, the greyness is depicted beautifully on screen and colour is used sparingly but appropriately. With all the doom and gloom, there is some light at the end of the tunnel, the bond between a child and a parent is prevalent throughout and shines strongly at the end...9/10.
Invictus - with Clint Eastwood at the helm and Morgan Freeman and Matt Damon as the lead actors I was expecting a cracker. I was very disappointed with the outcome. Freeman and Damon were passengers and quite stilted. The central story lacks emotion and Clint actually failed to grasp the central thesis of the story which was importance of the South Africa Nation getting behind their team....5/10
Robin Hood, this one surprised me...I wasn't expecting much but was pleasantly surprised by the outcome. Some great performances and Russell who is difficult to like via the media was excellent. It steered away from comedy and focussed on a ripping good yarn...8/10.....interesting on how many popcorn's Timmy would give it...

keeping a record

Pretty slack updating the blog at the moment but I've been out pounding the roads...
Mon: 10k
Tues: 6 by 800s off 90 sec (avg in 2.45)
Wed: 10k
Thurs: Up early for 8 by 400s off 60 sec (avg 75 secs)
Fri: 10k
Sat: 8k
Sun: 2k to centennial, ran the half marathon in the park in 91.30. Used it as a training run. Pushed the last 2k avg'ing 3.40 pace.
Mon: 10k
Tues: ran into work 20 mins, at lunch (3 mins by 8 off 60 secs with the HuRT squad)
Wed: ran into work 20 mins, 10k at lunch
Thurs: ran into work 20 mins, at lunch Mona fartlek with the HuRT squad

Weekend running

Sat: Up early for the Striders 10k out in Manly. After a decent warm-up (2-3k), I arrived just in time for the start. Started off relatively easy but found it difficult to get into a decent rhythm. Hit 5km in 19.16 and was hoping to increase the pace but I couldn't find 2nd gear. Ended up finishing in 38.40. I was expecting to run 38.XX but must admit I was a tad disappointed with the run as I was hoping to run the second half quicker. On the positive side, I know I can improve from here..! Some great performance out there yesterday with Rich Palmer run 35.01, Timmy running 35.32 and a great placing by fast improving Tom in 34.14.
Sun: Out on my own for a 2 hr run in and around centennial park, the avg pace was 4.42. That's my longest run since the injury and it's the first time I've felt comfortable post 1hr 30 on my feet. Just checked the Christchurch results, mix fortunes for boys. Superflake run 2.57 which is fantastic but Eamo failed to break the 3hrs running an annoying 3hr 7 secs...

Back to Basics...

Wed: Out for a 10k steady run with Steve Thurston at lunch
Thurs: Saw the HuRTs email for a Hickson Road session and didn't feel it was appropriate for me at the moment and quite frankly not the session I would recommend for anyone racing the 10K in North Head on Sat. I opted to jog over to Rushcutters and run 8 by 400m off 1 min. Great to get back on the soft oval again. Avg'ed the reps in 75 secs.
I failed to mention it earlier in the week but great performances by the HuRT squad in Comrades in S Africa over the weekend. English Andy running a stellar 7.10, Timmy Craddock in 7.12 and off little or no training Terence Bell in 7.17. Awesome performances.
Best of luck to Superflake and Eamo Kenihan in Christchurch at the weekend...i'm expecting sub 3hr performances...

Running on empty...

Well last week was a bit of a blur. I did get out with Timmy's squad last Tues & Thurs for some speed work. On Wed I went out for steady 10k run with Dave Clark and to be honest I was pretty wrecked at the finish. On Fri I went out for an easy 8k run. I was a no show at the striders annual dinner. I was totally wrecked from the week of work and wasn't feeling the best so opted to get home and rest.
On Sat, I went for a steady 8k run but struggled big time. By the time Sunday came around I was exhausted and after 6k into the long run I turned around and came home....
On Monday, met up with the HuRT squad for an easy 50 mins run. On Tues, I failed to get out of bed for Timmy's squad session. I joined up with the HuRT squad today for 3 by 10 mins off 2 mins. I ran in the middle of the pack and got to the Art Gallery on both occasions. I'm looking forward to the Striders North Head run on Saturday. It will be good to get back racing again. I'm hoping for anything with 38.XX

Fail to prepare, prepare to fail...

Wed: 10K
Thurs: Too busy...!
Fri: 30 min steady
Sat: Away in the Hunter and didn't manage to get out for a run
Sun: 1hr 45 min easy in and around centennial in the rain
Mon: 10k steady with the HuRT Squad
Need to pull together a plan as I am not allocating the appropriate time to running at the moment, last weeks effort on the running front was pretty poor...so i will pull together a plan that hopefully will get me a decent time in the C2S.

The National

Thurs: 10k easy
Fri: 10k easy
Sat: Rest day
Sun: 2.5k dash to the start of the Sydney Half, arrived with 2 mins to spare, I was planning on running 95 mins but at 3k I was running about 90 mins. I ran even for the rest of the race and increased the pace slightly after 15k to run 88.20. Great to be back racing again. Enjoyed watching the boys (criniti, vlad, bateman, pod, enda and timmy) at the front. Great pb by Eamo (82.35) and Superflake early 83's. Both are running Christchurch marathon and hoping to run sub 3hrs. Based on their half pbs they should have no problem.
Mon: 10k running into the HuRT squad
Tues: 10k with some gentle speed work included (1k efforts by 5)
Sorry to disappoint but no movie reviews, in saying that I did pick up the National's new album 'High Violet' which is fantastic. It's a slow burner in the vein of the blue nile's 'Hats'. Still and all regardless of what the critics think I don't believe this masterpiece will bring the National to the masses which makes me happy!

Glorious weather for running

Mon: 11k run at lunch. Bumped into the HuRT squad on Hickson road (Conway, Thurston and Clyde). On the way back ran into Terence Bell. We chatted about our recent injuries and his plans for remainder of the year. He's off to South Africa and given his lack of fitness is planning on running half of Comrades.
Tues: Up early with Timmy's squad for a hill session in centennial. 6 reps up to Paddo gates. I ran steady avg'ing 1.56 a rep and actually ran another rep helping one of the girls to a pb of 2.13.
In the arvo, went to the gym for a strength session focusing on calves, core and upper body
Wed: 10k run a lunch....the weather was perfect for running...

6 months to New York

Mon: 10.5k easy easy...bumped into Tom for some of the run
Tues: Core session with Timmy with a little bit of running
Wed: 11k easy
Thurs: Core session with Timmy & Durante, 11k in the arvo
Fri: 11k easy
Sat: Timmy dropped over early and we ran to Centennial, plan was for 5k tempo, Timmy was very strong running 18.10, I actually surprised myself a little running 18.30, All up 11k and a good confidence booster...
Sun: Out early as Liv was walking the 4k mother's day classic for her Mam. So I ran 7k and then hooked up with Timmy, Tank and Roger for a long run. Struggled towards the end but managed to run 1hr 45 avging 4.46 pace approx 22 odd km. Got home to look after Cara Lily and then feed Timmy a big breaky.....he had about 10 cups of tea...;)
It's good to get a little consistency and with 6 months left, it's time to knuckle down and put in the work. I'm not getting carried away and will still take it easy but i am planning to add a little bit of structure to my program but i will be gentle on myself ;)
I really haven't been going to the flicks or watching many dvd's so I can't really post a movie review. I went to see Wilco last Saturday with Big Bear and even though I've seen them numerous times live I can understand why they are considered the best Alt Country Band on the planet. They rocked the joint....!!!
Picked up a few albums recently, Goldfrapp's Head First which is pretty good 7/10 but not as good as their previous album '7th Tree' (8.5/10) My daughter Cara Lily loved the previous album but seems to enjoy this one a little more. I was very impressed with the Doves offering last year 'Kingdom of Rust' so decided to pick up their 'best of album'. Some beautiful gems....! Which leads me to Fionn Regan, Irish singsong writer in the vein of Bob Dylan. I was very impressed with his debut in 2006 'End of History' 7.5/10 but even more impressed with his second offering 'Shadow of an Empire' 8/10. I hope the kid does well....

Getting back into it...

Mon: 10k easy
Tues: Strength session with Timmy, 8k run the arvo
Wed: 10k easy
Thurs: Speed session with Timmy's run squad. 12 by 60 secs (60 sec on/60 sec off). Ran with Durante, good to get a bit of speed in the legs. Calves were very stiff afterwards.
Fri & Sat: Rest Days to let the calves recover & recover from a hangover
Sun: Out with Timmy, Durante & Tom for a long run in centennial. Tom and Timmy started at 6.30am, Durante and I joined them at 7am. Ran for 1hr 28 min and covered just over 19k. The avg pace was 4.40 and I wrecked after the session.

From Boston to London

I got up to watch Boston on Monday evening. 2 great races and a great course record by Cheruiyot 2.05.52 smashing the previous record by well over a minute. Ryan Hall ran steady but couldn't cope with the constant surging in the race. He ended up finishing 4th and running the fastest time (2.08.41) by an American on the Boston course. It really puts think Deek's 2.07 in '86 on a hilly Boston course in perspective. The women's race was a tight affair with only a 3 second differential. It was a gusty run by the Ethiopian to hold off the Russian. Great running by Clyde who ran 2.47, looking forward to his account of the race.
I watched London live last night and I must admit I was slightly disappointed as Kebede ran away from the field with about 10k left, the women's race was a little closer but with 3k left the Russian stormed away to victory. Great run by my friend Bron 3.45...super debut run.
After struggling with a viral infection, I managed to get out for an easy 8k on Thurs and Friday. On Saturday, I got out for an easy 12k with a 5k tempo effort in the middle (couldn't even hold 4m/k (averaged 4.02m/k). Met Timmy and Tank who were finishing an 8k tempo and I ran an easy lap of centenntial with them.
On Sunday, I got out for 1 hr 20 mins with Timmy and the Tank averaging 4.48 pace....good to be back out for Sunday long runs...

Sick

Did some cross training on Friday as planned but came down with a terrible bout of the flu Friday evening that has had me more or less bed ridden. I've just noticed Tom has come down with something similar....don't think i will be running until Wednesday/Thurs??
Great run by Ben at the weekeend to make the Comms games and it will be interesting to see if an American can win Boston marathon tomorrow. Clyde from the HuRT squad is also running Boston, let's hope he goes well.

Mid week ramblings..

Wed: Pretty busy in the office so only got out for an easy 40 mins before catching up with the HuRT squad and heading down to Hurricance's for steak and beer for Serg's going away. He will be missed and I hope he gets his running mojo back in Europe.

Thurs: Up early with Durante for another personal training session with Timmy. Chest was sore from all the press ups on Tues....

Out for an easy 40 min at lunch, felt pretty tight and my legs were very heavy towards the end of the session. I think I will opt for a cross training session tomorrow...

Goodbye, Ruby Tuesday..

Up early for a personal training session with Timmy. Durante was late again ;) We got straight into squats on the bosu ball, plenty of lunges, press-up's and core strength.
Out a lunch for another 10.5k with Dave Clark. At the turnaround, Dave went for a swim in boy charlton and I bumped into Conor and ran back with him to Shelley Street. Slightly faster pace than yesterday with a 4.23 avg. There was a large contingent from the HuRT squad out doing a progressive tempo session with Tucks, Tom and Charlie looking very comfortable at the front.
I was shattered at the end of my run...it will be a long road to New York.

NEW YORK's calling...

Since my last post which has been over 2 months now it's really been stop/start on the running front. Flares up in the lower back, hip, calf...you name it......I've had it........!
In the last few weeks, I've had some improvement and I seem to be running relatively pain free so I think it's time to start blogging again ;) I suppose for the injured out there you'd like to know what's got me back on the road. I love to tell you but I've gone to many different physios, had acupuncture and went to see a chiro's ...so i wouldn't be able to tell you but lately I've just had a feeling that it's time to get back on the road again.
Whatsmore I got an email in my inbox last week informing me that i've been accepted into the New York marathon on the 7th Nov 2010. Even with my current state of fitness I should have plenty of time (208 days to go) to get in shape for the big race.
Out today for an easy 10.6k with Eamo & Craig Berger. Avg pace 4.30. Met Tom at the top of hickson road who ran with us for approx 6.5k of it...

Getting back into it...

Mon 1st Feb:
Cross training session that included 15 min tempo on the bike, 10 mins on the rower and a 30 min focusing on upper body strength.
Tues: 40 min easy & glut and core work
Wed: 40 min easy & glut and core work
Thurs:
Morning circuit with Timmy and Durante
I was planning another easy 40 mins with Sam from work when we bumped into Tucks and the boys running 2k reps. I decided to run a 2k rep and surprisingly felt comfortable running 3.35 pace (7.10 rep). I jogged easy for another 2km and then ran another 2k rep avg'ing 3.38 pace. That evening I met up with the boys (Tom, Tucks & Thurston) for a few beers and my left glut was pretty sore. I know it's too early for speedwork and i should have listened to Dave Sweeney...but it's pretty hard to hold back
Fri & Sat: Some easy cycling with some glut and core work and lots of stretching.
Sun: Gym session - weights, core, gluts, ecliptir and bike
Mon: Too busy at work so nothing...
Tues: 35 mins easy, will be interesting to see how I recover but felt fine on the run. Stretched plenty afterwards...
Great to see District 9 grab an Oscar nomination. I really enjoyed that movie. I'm hoping there are no prawns in Jo'burg when I get there in March.

Weekend running

Fri: 40 min easy run in the CBD

Sat: Training session with Tim and Durante - lots of work on the core and glutes...feeling it now!

30 min run in the late arvo.

Went to Enda's engagement party and met up with some of the boys. Great night out..!

Sun: 11k run with Timmy in Centennial. Very and Humid.

THE Second Coming...

As you know I haven’t blogged for quite a while. Well that’s not entirely through as I am a daily contributor to my father-in-laws blog which can get quite heated when the debate gets going (think – what has Obama achieved in the last year and you get the picture) Remember my brother in law ‘Big Bear’ is for the great U S of A.
Getting back to more pressing matters, while the pelvis healed as per schedule and I took some time out when I went back to Ireland for 5 weeks. When I started to run again there was significant hypersensitivity which made running very painful (tight lower back, groin, hip flexors etc). Essentially my glutes were not firing. In the last two weeks, I been working on my core and gluts and hey presto I am back on the road again. In the last 10 days I have run every day (ranging from 30 mins to 50 mins). I’ve also signed up young Tim Lindop to help me strengthen my core and glutes. Happy to be running pain free again and looking forward to the year ahead…this is truly THE Second Coming for me…