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.
Sunday, July 25, 2010
Tuesday, July 20, 2010
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.
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.
Sunday, July 18, 2010
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..
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..
Wednesday, July 14, 2010
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...
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...
Sunday, July 11, 2010
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...
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...
Tuesday, July 6, 2010
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...
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...
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