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.
Monday, May 24, 2010
Tuesday, May 18, 2010
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!
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!
Wednesday, May 12, 2010
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...
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...
Sunday, May 9, 2010
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....
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....
Sunday, May 2, 2010
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.
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.
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