Christmas excess

Away in the Hunter with the family at the moment but still managing to squeeze a few runs in.

Fri 23rd: 10k easy

Sat 24th: 5k tempo with Tim. Ended up with an average pace of 3.35 but struggled through this one with a terrible hangover. In fact, this has been a huge month of drinking for me, I will be happy when January rolls around.

Sun 25th: 50 mins easy no garmin so around 11k

Mon 26th: 20k at 4.30 pace

Tues 27th: 60 mins easy, no garmin again, opted to run on the inside trail in centennial. Ended up with 8 short hill reps.

Wed 28th: Tempo 2 by 4k, basically ran on the highway from Lovedale to Cessnock. The first rep was into in the wind averaging 3.45, the return leg was breeze averaging 3.32.

Thurs 29th: 10.5k easy, ran to Ed's parents house for a feast of steak and beer..

Let England Shake...

Yep, it's that time of the year!! What are the top 3 albums of the year?
So in order
1) Let England Shake - PJ Harvey
2) Torches - Foster the People
3) 21 - Adele

Let England Shake was a country mile ahead of the competition, a little like Tucks when it comes to the HuRT squad. A political tour de force that appreciates the demise of the English empire but still yearns for the country who believe 'the sun never set upon it's empire'. Funny with talk of the Euro collapsing the focus is firmly on the Eastern side of the world!! In saying that methinks with the Olympics in London and England getting a pretty easy group in the Euro it may be a glorious year in 2012 for ENGLAND....Cameron's call to shun Europe adds further credence to the rise of the auld English Empire. But please don't tell Timmy!

Torches is a great summer album, 'pump up kids' which is getting plenty of airplay is only half the story...contains some great rocking tunes...

Well with someone like Adele we've all heard it all before but i was pleasantly surprised how good the album is. Some great classic tunes that the whole family will love.

Honourable mentions - the fleet foxes, Wilco & Bon Iver.

On the running front, out with the HuRT squad for an easy 45 mins on Monday, on Tuesday I had a stomach bug so rested, on Wednesday got out for 4k by 2 with 2 min rest. Felt good with the 1st rep avging 3.27 and the second in 3.29. Today I got out for an easy 8k catching the tail end of the HuRT squad..

In Sweeney fashion, i will add youtube clips to give you a snapshot of my music of the year...

Let England Shake
http://www.youtube.com/watch?v=C7mcM9kWPHw&ob=av3n

Pump up kids
http://www.youtube.com/watch?v=SLK7hrRijes

Adele
http://www.youtube.com/watch?v=rYEDA3JcQqw&ob=av2e

Weekend running

Thurs: 8 by 400s off 2 mins, avg’d 72 for each rep.

Fri: Easy 10k, plantar in the right foot was very sore, noticed it on the way down the HuRTs awards. Concerning as the left plantar plagued me last year. Great night at the HuRTs awards! Great to see so many people turn up!

Sat: Easy 8k with the plantar noticeable.

Sun: 22.5k in 1hr 45 mins with Tim. Again plantar noticeable and after a full on week drinking i was just happy to get through the run.

For the record

Just in case I forget, I better log my kms

Fri: Terrible hangover, still managed 10k

Sat: same as Friday and the hangover was just as bad

Sun: Wedding anniversary so back on the drink but managed to get up a run 7k easy with Conway for a few kms and then 14k steady in centennial (54.20 so about 3.50 pace). It was hot and it was a tough run, Conway was with me for the first 2k but fell 2 mins behind over the next 14k.

Mon: 10k easy, struggled through this one! I was just tired from all the alcohol running through my veins.

Tues: 20 mins by 2 with the HuRT squad, The first 20 felt relatively easy (3.35 pace), just ran with TB and chatted our way down to Hickson Rd. The way back was fine until the Boy Chartlon hill, Tom put a little gap into myself and Jono Fenton. I had to work a little harder to get on the back of him again (3.33 avg).

Wed: 10k easy

Missed the HuRTs session today but will try to get out this evening before another big night on the beer!!! It's a good thing auld Timmy can only have a few beers...i may get home at a reasonable hour tonight!

Thoughts turn to Glenbrook

Well i've entered the 34k race in Glenbrook next weekend, I need a 6foot qualifier and it looks like the easiest race on the calendar.

Wed: Easy 10k with Berger from work who is also running 6foot, we chatted about the race and training required to run a successful race. Essentially I need to get back training on the hills....like Guinness it will give me strength ;)

Thurs: (4 by 2k)
Out with the HuRT squad, i was planning (3.25 pace) as I am still a little worried about my calf. Basically ran with Jono for the 1st 3 reps (6.42, 6.38, 6.36), calf was tighting up so I opted to take it a little easier for the last rep. Ran with Tom, Conway and Clyde and hit the first km in 3.27, then with about 700m left, Clyde started to kick down, I went with him and for some reason he told to 'go', i pushed on with Jason A who put a few seconds into me in the last 100m but managed to run the last km in 3.08. Happy with the session. Tucks took it easy today, Timmy was in a world of pain..he looked a broken man finishing the last rep...he needs to drop over to the house at the weekend for some breaky.....actually my daughter is already into this running lark, she whizs by me and says 'Daddy look at me, I'm very fast'. This morning she was telling me 'i'm faster than Timmy'....oh dear maybe she is right! Well on the evidence today, she's not wrong!!!

Lessons for us all..

Mon: Easy 10k with the HuRT squad, went to the front and had a good chat to Conway about Timmy and Enda's performance in the 'land of smiles'. Also chatted about T Bell's effort in Kepler. Apparently TB will be out of action for a while, shame really as he was going well. Definitely lessons here for us all, TB went in with a niggle and ended up with an injury that will keep him out for a while.
Tues: With only a 1 hour window, borrowed Eamo's garmin, 2k warm up, 6k effort (@ 3.29 pace), 2k cool down. Temps was nice and cool and it felt relatively easy keeping the pace at 3:30. No issues with the calf, so will look to a V02 session on Thursday.

6foot (I think i'm in)

Sat: 10k with a 5k tempo in the middle (17.26), got out in the arvo and it was pretty hot out there.

Sun: Change in the weather, it was wet and windy, hit centennial on my own for 32k at 4.25 pace, never felt that comfortable throughout. Started out at 4.25 but the wind was factor with some km in 4.35 and others in 4.10..

I entered 6foot at the weekend, i think i'm in. Confusion reigned during the online rego process. It leaves me with little choice, I need to run Hobart as you are required to run a qualifier prior to Jan 18. Ah well at least the decision is made for me..

Kids central

With the 'good wife' away sunning herself in Maui, I didn't think I would get much running in but I am happy to report I logged a few kms
Mon: 10k with the HuRT squad
Tues: 10k run with a steady 5k in the middle at 3.50 pace
Wed: Spin session (90 secs hard, 30 easy by 10), 6k easy run, plenty of stretching
Thurs: 50 min easy run
Fri: Run to centennial 2k, lap around the park (3.6), 8 by 400 in the oval with a 20 second float, didn't have a watch. Difficult to know what pace i was running in the oval (approx 3.30-340 pace). 2k cool down. Timmy has asked me to enter 6foot for him...just hope both of us get in? The 'good wife's' week away has flown by and the kids have been very good, though i did bribe them with the odd ice cream and they love the ipad.
I spotted this...the 10 best running blogs
I was sure Timmy's 3 Ts would make the cut...

Hobart, Dubai or Beppu...or a combo

Wed: 8k easy, back was a little tight

Thurs: 800 session on my own, but pulled the plug after 2 reps as the my calf was tight. Ended up just running 10k easy

Fri: 5k easy with Eamo and a little bike work in the gym with lots of stretching

Sat: 10k in with a bit of tempo in the middle of it, warmed down with a lap of centennial with Steve Thurston.

Sun: 30k with Clyde at 4.18 pace. Clyde ran 22k with me; it’s amazing how easy it is when you’ve someone running with you. It was pretty hot at the start but cooled down towards the end of the run. Didn’t feel the calf or back. I will stay away from speed work for a week or so until the calf settles as speed seems to aggravate it.
Will need to ramp up my long runs to be a genuine chance for Hobart...already looking into contingencies...Dubai or Beppu may be options..!

Getting back on Track

Took a week off after JP Morgan (ticked over during the week by getting to the gym - cross training and also did some spinning on the bike)

Got plenty of massage and even ventured to see the Butcher from Bondi on Wednesday evening which to be honest I never find that bad. I know Enda and Tom find it extremely painful. Not sure what it is but I tend to sleep during my deep tissue massage and it’s no different with the Butcher. He did a great job at releasing my calf.

Wed 16th: 9k run with Eamo
Thurs 17th: Same as Wednesday but pushed it a little harder
Fri 18th: Ran from Shelley Street over to the Physio in Milson’s point and ran back.
Sat 19th: 45 mins in centennial
Sun 20th: Out on my own for a long run, didn’t get out until after 2pm, happy to get through the session. 28k in 2hrs 8 mins.
Mon: Easy 10k
Tues: PT session with Grant in the morning. Ran into work and got out for a 6k tempo (held 3.38 pace). 1km warm up & 1km cool down.

Still have a few niggles, my back feels very stiff so I will continue to stretch and ramp up slowly in the next few weeks.

JP Morgan - 19.11

Keeping this one short, not one of my best races. Felt good going into the race but 500m into the race after going out pretty hard my calf cramped up (felt like a cramp you get in the middle of the night). I thought my race was over but somehow I managed to run through it without completely pulling the calf. Going into the race we thought we would win the 'Male event' but Swim Australia turned up with Brett Cartwright & Bradley Croker and they effectively put a minute into us. On a positive front I was in front of Enda (19.21) and Timmy (19.4x). Tim who rarely runs a poor race faded pretty badily in the second half. Spent the rest of the evening icing the calf. Got a massage yesterday and went to the physio today who told me to take 10 days off running :(

Second Coming - 34.44

Well after over 2 years, I broke 35 mins for 10k!! What a relief to say the least. I reckon my forced taper helped. Went to the physio on Thurs evening and he gave me the go ahead to race. My left SI was very tight which was a concern given I'd had a stressie in my right back in 2009.
The weather Gods also were also hampering my chances with the forecast for 32c on Sunny. Rocked up to meet Timmy, Fenton, Tucks, High & Laura. Everyone was concerned about how hot it was but I just focused on running as hard as I could to break 35.
When the gun went off, I just ran hard from the start keeping High and Fenton in focus which was pretty easy as the straights were pretty long. Hit 3k in just over 10mins, soon after Fenton passed Richy High. I got on the back of Richy between 3k and 4.5k and when I felt he was slowing i passed him. Went by the lead girl and a few others and tried to keep Fenton in eyesight from there to the finish. Went by 5k in 17.05 feeling comfortable but from then on the heat had an impact. Struggled from 8k to 10k but knew i had sub 35 in the bag.
Happy with the finish time and more so as most of the guys ran 45 secs to a min slower (Tucks 34.09, Fenton 34.12, Rich H 35.22 and Laura in 38.40.)
Looking forward to JP Morgan on Wed, apparently Timmy is running. I am looking forward to the match-up. Bring it on :)

Results

easy wednesday

Ran into work and went out at lunch for an easy 10k. I was planning on a little longer but i seem to have a little niggle in my lower back. Doesn't bother me running but i can feel it when i sit down for long periods. I have massage booked for tomorrow evening so hopefully a bit of deep tissue will solve it..

400s

After a big night out on Sat, I decided to take Sunday off. It was my first day off in a long time and with Sunday's 10k run fast approaching, I am planning on reducing my volume significantly this week to give it a good crack. The forecast is not looking great with highs of 32c forecast and it's always a little bit warmer out in homebush.
On Monday I ran into work and went for a 10k run with Brad at lunch.

Tues:
am - PT session with Big Bear and Grant. Again lots of focus on core & gluts. I typically have this session on Thursdays but given I tend to be sore for a few days after it I decided to bring it forward a few days.

lunch (400s by 8 rolling off 2 mins). I decided to push this session from the start. I took off quick for each rep until Tucks pulled me back in the last 200m. On the majority of reps, he was second ahead of me. I was ahead of the rest of the HuRTs (Rich H, Timmy, TB etc) for all the reps until the final one where Rich H, his mate from ANZ and TB reined me in. The times went as follows

rep 1: 66
rep 2: 67
rep 3 68
rep 4 68
rep 5 69
rep 6 68
rep 7 69
rep 8 69

I pulled the plug on rep 8 as I felt i was going backwards and working far too hard, don't I think I could of ran sub 70 for 9 or 10. Still and all, i was happy with the session.

Long Saturday

Fri:
Ran into work and went for an easy 10k at lunch

Sat:
With commitments on Sunday, I needed to get my long out of the way on Saturday. Headed over to the park and after 7k ran into Clyde. It was great to have a bit of company for the next 18k or so, the last few kms were tough again. Ended up a little faster than last week 2hr 22 covering 32k. Pretty shattered at the end.

Best of luck to Enda in Auckland at the weekend and to auld Timmy up in Noosa.

800s in rushcutters

am: PT session with Big Bear and coach Grant. Focus was really on gluts, hammies and core. Did some rope work at the end which I always find a killer

lunch: Over to Rushcutters for an 800s session rolling every 4 mins. Large crowd in attendance as Conway bought into the concept. I was averaging 2.26/27 so I was getting a 90 sec rest. Tom was out in front with Tucks just behind him avging about 2.22 not including a a very fast last rep (2.14)

rep 1: 2.26 (ran with Richie High with Jono Fenton just behind us)
rep 2: 2.25
rep 3: 2.27
rep 4: 2.27
rep 5: 2.28
rep 6: 2.27
rep 7: 2.27
rep 8 2.23

Most of the reps, Jono either finished along side me or a sec behind apart from the last rep where I put 2-3 secs into him. Definitely a good confidence building session. I just need to repeat this form in my up and coming races.

MLR

Ran into work this morning and got out with Tom, Sam, Mike Race and a few other HuRTs members for a MLR. 80 mins all up. [18] Durante is back in town and apparently running. I'll believe when I see it.

Double Tuesday

AM: Struggled to get up early this morning, the kids woke a little later so by the time i got over to the park this morning TB had completed 8 reps. I ended up doing 12reps rolling every 2 mins
77, 76, 74, 74, 74, 73, 72, 73, 72, 69, 72, 72
The 69 rep was TB's last rep so I decided to go with him when he upped the pace for the final 200m. Keith Bateman was also in the oval showing one of his clients how to run barefoot.

Lunch:
Couldnt get to the HuRTs session (i am planning on doubling up Tuesday (with 80% effort & 75% of the total session). The rationale, is I want to experience running tempo type sessions on tired legs as I will need this for the last 10km of the marathon.
With only an hour due to work commitments, I decided to run a tempo. 2km warm up, 6k tempo at 3.42, 2km cool down. The tempo felt a lot easier than Saturday's effort. Obviously the cool temps helped.

Hot Monday

Out with Berger for a 60 min run. Turned at 30 mins and got back a few secs before the hour mark. For the first few kms, it was a slow plod but the legs woke up 3-4km into the run. Legs are definitley feeling the impact from last weeks 120k. It was also very hot out there today (31c).
Half was through last nights game I was up for the French but I'm delighted the All Black won. The players really wanted it and the country needed it.
[13.5]

Go the All blacks!

Fri
Ran into work and went for a 30 min jog at lunch to limber up for the stair challenge late arvo. Team Ireland won the event and special thanks to Gerso, JImmy Casey and Eamo for bringing the team home. [12k]
Sat
Tempo run 8k at 3.42 pace in centennial and basically copied off Toms session and finished with 10 hill repeats. From the kiosk up towards oxfords street gates. Very hot for the session. V hot for the session but enjoyed it all the same.
Sun
Like Sat, didn't get out until pretty late I'm the arvo, just hit centennial for a long run, no company just me and my thoughts, ended up running 32.5k in 2.24...good hitout

Cruise Intervals

4 by 2k at 3.50 pace with 90 secs slow jog in between each rep. Did the session in Moore Park, just kept an eye on the garmin. Legs were heavy but they session felt pretty comfortable. [12]
Not looking forward to the stair challenge tomorrow, Eamo is wearing a full tri suit. I've got 2 different outfits, thank God Timmy won't be able to take any photos. Also gearing up for JP Morgan, I've recruited Dave Clark and Chamkuar Singh for the team. If we run to our abilities we should take it out!

Third Coming

Well the big news of the day is the ‘Third Coming’. Well I’m not talking about Steve T who broke 30 mins at the weekend but the big news of the day is the Stones Roses are back together. The music lovers out there will appreciate (not Timmy it’s embarrassing he’s got no clue about music and please not Tom, last time I was over in his house he was playing what he thought was the latest Radiohead album ‘ok computer which by way was released in June 1997) how good they were. There self titled debut was anthem to generation which in turn laid the foundation for many a great band (Blur, Elbow, the Doves etc) to come out of Britain.
It will be very interesting to see how they go, there’s talk about new material but will Ian Brown and John Squires be able to work together to bring us anything close to 1994’s ‘Second Coming’ which disappointed some critics at the time but in hindsight is a quality record. Just like Steve Jones in the NY marathon ‘88 and Dylan with the release of ‘Time out mind ’92, come backs of substance are possible but rarely eventuate. I am looking forward to the outcome of this story.
On the running front, I was out for a 90 min run with MC, Sam, Laura and a few others in and around centennial. I’d issues with the garmin...so not sure how many kms [19-20] Likely to take it easy tomorrow, cruise intervals (4 by 2 at 3.50 pace) as I am involved in a stair challenge in work on Friday.
I will leave you with some of Stone Roses tunes

Waterfall
Fool's Gold

...BTW now you know where i got the title of my blog..

More speed

AM: Out with Timmy and Enda for 6 by 1km rep off 90 secs. Jogged over to the park and then did another lap with the boys. I was planning on 3.20 pace but the legs were a huge improvement and I went to the front from the start, reps went like
3.12, 3.17, 3.17, 3.16, 3.16, 3.09
Led most of the reps out and pushed the last one but put a gap into the boys.
[14]

Lunch:
Rocked up to the HuRT session (60 sec on, 30 sec off). I was plannning on running with the front group (Barletts, Tom, Rich H & Jono F) until the Opera house. Basically just tucked in with the boys, pulled up when I hit the Opera house but when Clyde and TB came by I decided to run with them until the turnaround. Legs felt surprisingly good and I was the opportunity to try out my new speedy Adidas Adios shoes!
[10]

i'd expected something, something better than before

Easy 8k on Friday and went over to centennial on Sat and ran 10k easy with Chalks. On Sunday, I headed over to Brighton to run the 10k race. I was hoping to run 35.XX but just couldn't get going. Its basically and out and back course and had a strong tail wind for the 1st half. I couldn't even run 3.30km/m for the 1st km. Got to half way in 18.35. At the 4k marker, I had 3-4 people fly by me. Felt like pulling the plug at the turnaround. Running into the wind wasnt pleasant at all. Did manage to pull a few people back in the final few kms to finish up in 37.55. Shocking time!! Wind was a factor but i knew from start my legs weren't up for it.
In anger went for a 20k run (4.25 pace) Sunday afternoon. [All up for the week 115k approx, maybe my body is taking it's time absorbing the kms...]

Monday
Very easy 10k with Berger, we finished off the run with a few strides...absolutely shattered out there today...no energy..!

Get the camera ready!

Wed:Ran into work, legs were tired from the previous days effort. At lunch out again on my own for a 14k run which i covered in just over an hour. Basically ran from Shelley Street up to the art gallery in the domain. Didn’t see any familiar faces out there at lunch. The return from the art gallery felt a lot easier. From a convenience perspective, I ran home. [22k]

Thurs:
Ran into work again and then venture out with the HuRTS for the Hickson road 1.2km by 5 session. Legs were a little tight so I was planning on taking it easy. Finished the first rep in 3.58 so decided to push the rest of them
Reps went as follows:
3.58, 3.52, 3.47, 3.44, 3.42
Clyde ran with me for all of the reps, J Feno was out in front for the first 4 reps but complained of about a stitch and ran the last rep easy. For the last rep, Clyde and I reeled in the 4 front runners and ended up finishing in front together. Tom was lurking in the back of the group, obviously taking it easy for the Biathlon tonight.
Had a good cool-down with Clyde and we chatted about my favourite subject 'marathon training' and where it all went wrong for TB. He may have ran a 2.37 but he was convinced he’d run 2.35. We came to the same conclusion - he was lacking lactate threshold sessions.
Will drop over to watch the race tonight, I have my camera with me....so looking for some awful shots of Timmy tonight, will post them on every social network site known to man so everyone can see them. [13.5]

Double Tuesday

Mon: Easy 10k with the HuRTS, good to see Sam back out running...

Tues:
am - 10 by 400s in 72, well the first one was in 73. They were off 2 mins...felt I was working a little to hard to hit the pace..ended up doing 6 by 200s in 35.

lunch - 3 by 10 mins with the HuRTS, trying to get use to running with tired legs.
first rep pace 3.38 (running with TB, yes you've read it correctly TB is out runnnig after Melbourne already.
2nd rep 3.30 (downhill section)
3rd rep 3.37 (again with TB and Ray)

The session worked as i am pretty shattered now.

Long Sunday

Out on own today, could not for the life of me presuade Tim to run today. Hit centennial just after noon and it was quite hot and windy. After about 80 mins of running, a cool change came in which was a welcome relief. Settled into a pace of 4.25 and just kept banging out the kms until i hit 30k. All up 30.4k in 2hrs 14 mins. Happy to get through this one. Will need to team up with someone for the
Long runs on Sunday. You can only talk to yourself for so long. 13 weeks left to Hobart. 110km approx for the week. Happy with the quality.
Another great win by Tucks taking out FItzroy falls. Great conditions in MElbourne produced some great results. TB ran 2.37:05, Paul Mac 2.37:50, BInfield 2.39 and JC in 2.49.
My Tipping was very poor, but from the start of the world cup I've tipped the Wallabies, they scraped through today but will be ready for next weeks clash against the champion chokers.

Saturday speed

The session: 3k, 5 min break, 8 by 400 off 2 mins
I ran the 3k in 9.57 with Timmy 4-5 secs ahead of me.
The reps for the 400
71, 72, 73, 73, 73, 74, 74, 74, 72
Tough auld session, I was going to pull the plug after rep 5 but Tim encouraged me to run with him for the remaining 3. He ran over the top of me in the last one banging out 70 secs.

Easy Friday

Ran into work and went for a nice easy 10k at lunch with Berger, Brad & Eoin. Bumped into Luis, Mike C and Ray Wareham. Ray was pretty happy with his win in Penrith last weekend.
Best of luck to Tucks tomorrow in the Fitzroy Falls, based on his current form he's likely to win it. Melbourne is on at the weekend, Eamo is hoping to break 2.55 and TB will stroll to 2.35...he's very confident so I'd be very surprised if he misses the mark.

Ireland's call

Wed
12k easy at 4.18 pace, not quite ready for a MLR, but will add 2k each week until I get to 80-90 mins

Thurs
In the morning I ran into work, at lunch I opted for a 2k by 4 with 2 mins rest.
7.10, 7.01, 6.55, 6.51, didn't get much of a warm up in so found the first rep tough but they got easier after that.

Massage in the evening, legs needed it...!

Big weekend for Ireland this weekend, they are playing well but it will be pretty tough against the Welsh. I think they will just shade it.

Predictions for the weekend
Ireland
England
Australia
NZ

Getting there..

Sat: 10k Striders Homebush in 36.35
To be honest I was hoping for around 35.5X. It was a strange race as I felt comfortable throughout but couldnt get the legs to go any quicker. I suppose it was 10 secs quicker than last month on a faster course. Jono F was disappointed with his time, Tucks ran well and Timmy is losing seconds on me everyday now. Had a chat to Uncle Dave after the race, his partner is running the Hobart marathon and he offered to pace me in Hobart. Now Timmy tells the story differently, who do you believe?

Sun: Long Run
With 14 weeks left to Hobart, I got out for a long run mid arvo, it was pretty windy around centennial park. Very little to report other than I ran for 2 hours and ran 27.5km (4.24 pace). All up for the week 97k.

Mon: Easy 10k

Tues: 400s and easy run in the arvo
20 by 400 with TB, JC and Enda. Avg pace was 78, initial few were in 80, then just kept hitting 77/78, when TB pulled the pin we ran 2 at 80, then ran the rest at 77 with the last one completed in 72.

In the arvo, got out for an easy 8k run.

Mid week running

Thurs:
PT session with Grant and Big Bear - focusing on core, glutes and upper body

lunch
HuRT Squad
3 by 2k off 2 mins (3.20 pace for the first two and took it easy for the 3rd one in 3.35 pace) finished off with some easy strides. Tucks and Charlie were miles ahead at the front..

Fri:
Easy 10k

Hobart calling

Well I took me more or less a week to get over the manflu last week, I did manage to get out for an easy run on Friday and a 90 min run on Saturday. Didn’t get time to get out for a run on Sunday.

Mon:
11k easy with the HuRTs Squad at 4.25 km/m

Tues:AM – Out with TB, Enda and JC for a 400 session. I managed 16 reps avging 77 secs off rolling every 2 mins. TB was miles out in front running the reps in 72, he managed to bang out 22 reps. Enda and JC managed to run the 25. Happy to get through the session without killing myself. If you read Timmy version of events, I was on my knees at the end of the session.

Lunch: Joined mid way through the HuRTs progressive tempo session. They were 20 mins into the session and I joined the Clyde and Peter Walker group. Ran relatively steady back to the stone gates. Tired at the end of the session and i’m sure the mornings earlier effort had a impact. Timmy is not looking in great shape, he reckons he’s finished for the rest of the year and I think he’s right. On the other extreme, TB is flying and I am very confident he will run 2.35 in Melbourne.

Wed:
Nice 10k in the run in the rain at lunch...love running in the rain..!

I’ve decided to run the Hobart marathon in January, there’s 15 weeks left which gives me plenty of time to get into descent shape. The key races in the build up that will give me an indication of how i am progressing are
- 10k on 6th November
- ½ marathon in the central coast 27th Nov

I will pull together a plan this evening, interestingly I have pulled together many plans for friends/colleagues’ for the marathon but I am terrible at following my own plan. The key at the moment is to get speed in the legs hence the focus on 400s/800s. The long run is key, i will start at 2 hrs this weekend and start to get a medium long run (80 min-90 mins) in on Wednesdays. I will build up the latter run over the next few weeks.

Essentially I will break the plan into 3 stages
Stage 1 Oct [speed with slow long runs on the w/e]
Stage 2 Nov [More focus on Lactate Threshold with pace increasing slightly for the long runs]
Stage 3 Dec [Marathon pace efforts with some V02 sessions]

Manflu

Very little in the way of running as i am dying with the flu...i was planning on running the half in Auckland Sat morning but decided against it as I wasn't feeling the best. 2 nights on the beer definitely didn't help my recovery. Last time I had the manflu, I tried to run through it and it made me worse so I will continue to hold off running until I am 100%

Flat as a pancake

Wed:
Easy 10k at lunch on my own, legs felt very heavy and achy. It was also very warm, to be honest I was glad to get through it.

Thurs:
Woke up with a bit of a head cold. The plan was for cruise intervals which are advocated by both Daniels and MacMillian for marathon training or when you want to take it a little easier. Essentially you run 1k by 8 at your tempo pace with 1 min off (currently 3.47). Got through the session but felt far too hard. My rest heart rate is also slightly elevated so I could be coming down with the flu.
I've enter the legends half in Auckland at the weekend. I will rest up tomorrow and hopefully shake this cold.

400s

Mon: Easy 10k at lunch, surprisingly my calves and hammies were sore and tight...the more i ran the better they felt

Tues: 400 by 25
Out early with TB and Enda. Timmy was a no show, the guys are convinced he's running scared - nothing would surprise me! On the run over to centennial, the legs were a little tight! No sign of the guys so started off on my own. I had completed 2 reps by the time TB and Enda joined. For the first ten, the avg pace was 80 sec so we were getting 40 secs recovery. For the next 15 we ran a tad quicker 78 secs. For my 25th rep, I ran it in 75 secs, it was only TBs/Enda's 23rd rep. TB pushed the pace for his last rep and completed it in 69 secs. I really like this session. Running on grass is defnitely better for my body and I didn't really feel my PF today.

Weekend running

Fri:
Out with Tom and JB for an easy one around the city. Ended up by 8 by 30 secs strides. 10k all up...!!

Sat
Away with the 'Good Wife' for the weekend down in Gerrigong so went down to the beach promedade for 20 by 200m off 30 secs. It was very windy, the 10 reps in the wind were run in 36/37 and the 10 reps with the wind 33-35. Felt good throughout and only really felt it in the last few reps.

Sun
90 mins easy on my own at 4.32 pace, calves were tight but other that i felt really good on the run.

After watching some of the games at the weekend, it's hard to see anyone beat NZ. England and South Africa struggled. Ireland and Australia didn't get going until the 2nd half. Maybe France will spring a surprise. Heading over to Auckland next weekend for the Irish v Australia. To be honest, we really need to lift our game to have a chance..

More speed

Wed
Ran into work & Easy 12k run all on my own

Thurs
10 by 800s (with the HuRTs boys, it wasn't 800m, the avg my garmin picked up 784m)
My first rep was 2.35, I held the next few at 2.33 and then got a little quicker. To be honest, i sat a few meters behind Tim for the remainder and just ahead of Paul McC who just pipped Tim last week. Felt good on the last one and ran over the top of Tim for a 2.23 finish. Tom was flying at the front, JOno and Tucks were cruising for the majority. TIm I must admit was pretty quiet at the end of the session. Basically ran off to collect his cones and was on his bike until I stopped him for a quick chat. He was very upset when I told him I was away for the weekend, initially I pulled his leg and told him I was going to a training camp with Sean's crew 'you're doing far too much Dave', then I told him the truth that I was bringing the 'good wife' away for the weekend. Well 'so who's going to make me breaky?'. Anyhow told him that I will be back early on Sunday and drop over for breaky and if he's keen we can go for a 90 min run in the arvo.
Will continue to focus on speed, I'm back reading the auld running books/mags again and I've decided I will take a slightly different approach to the typical race build up (base, threshold, speed, peak) to something that Sean has also successfully used I think with Vatman (base, speed, threshold, peak). So during the speed phase, I will run long but a tad slower. On Tues (I run with Tim & TB - 400s as per Zatopek ), Thurs (800s, 1200s or 1600s basically whatever Tom schedules). & Sat (200s by 16/20). If I can I will spin on the bike (purely to activate the fast twitch and try to incorporate some strides into my easy runs.
Must get onto Beermats blog, he was wondering what pace to run his tempo runs at, basically half marathon pace for 20 mins but every 5 mins extra you run a tad slower otherwise you are racing your tempo sessions. Daniels book the 'running formula' has a great table based on your current V02 max/race pace.

Speed play

Easy days on Sunday and Monday with 10k each day. To be honest, I was pretty tired both days, not sure why but just tired in the legs. The Plantar has been raising it's ugly head again so i've been massaging and icing it.
This morning I got out for a 400s session with TB, I need to get some speed in the legs as I've been primarly running long and doing tempo sessions. I ended up doing 15reps off 2 mins (77 secs avg). Timmy joined us for the last 4 reps and continued on for another 20 or so. I am looking forward to incorporating this session into my weekly schedule for the month of Sept.....

PB Central

Well what a morning in North Head! It was a perfect morning for running and there were some great times. I'm not a huge fan of the new course so those that did achieve PB's will be definitely run faster on a quicker course.
TImmy called over early and collected myself, Gerso and Katie. Plenty of nervous energy in the car as everyone was gunning for a pb (apart from auld Kanser). Met up with Tom who was even more nervous and complained about poor Bek who had a bug and kept him up all night. He also forgot to take his magic gel...
Well it was great watching the front runners, Tom ran over the top of Truscott to win in 32.24, fantastic run and a great PB. Great to see our HuRT leader take out a striders race and make no mistake about it, that's what you get when you put in solid training for a number of years. Rich HIgh and Timmy had a great battle with only 3 seconds separating them. Rich got the better of his older counterpart but auld Timmy smashed his pb with a super 34.27 run.
I ended up running 36.42 which is my best time for the year and I was very pleased to run a very even race. Struggled in the opening few kms, hit half way in 18.22 and came home strong. I have been focussing on tempo sessions recently so I will aim to get a little more speed sessions in (400s & 800s) and hopefully knock more time off for the next striders race in Oct.
Well what can I say about Katie and Gerso, both cruised to PBS, Katie smashed her pb by over 2 mins to run 45.21 and Gerso ran 43.50 which is 90 secs quicker than her previous best.
Ended up running back home with the girls, which to be honest was pretty tough with all the hills. I think we were running for about 1 hr 50...I was shattered when I got home. That's the last long run for the girls who prep has gone oh so well for the marathon...they've put in the work so I expect them to smash it up!

Manflu

Very little in the way of running in the last few days, I have been suffering with aches and pains (manflu combo and effects of the squats on Tuesday). I ran in this morning and will try again at lunch. Not sure if I will run Striders tomorroow. Will see how I go today.
Poor showing from the Aussies in the 5000m in Daegu. The Irish actually performed well on the track yesterday with Alstair Cragg and Ciaran O'Lionaird making the finals. Very impressed with O'Lionaird, he's only 23 and had a shocker with injuries for a number years but since he's dropped down from the 10k to the 1500m he's performing very well.
check out his blog

The kid talking about making it through to the semi-finals video clip

Plugging away

Mon:
Took a rest day on Sunday as my plantar was a little sore after going long on Saturday. Tried to get out a little early with Tom but we obviously missed each other, bumped into Tom and the rest of the HuRT squad a little later and ended up running 65 mins all up..with the plantar flaring up, I am spending the evening on the golf ball and foam roller.
Tues
Met up with Big Bear for a session with PT Grant. The session focused on core with some added power exercises.
15 hamstring curls on the swiss ball (single leg)
15 jacknifes on the swiss ball
20 hand to elbow on the swiss ball
1 min plank on the swiss ball
1 hand pull up on the TRX (by 6)
4 sets with 1 min recovery

Power Squats (1 mins, reducing the height of the bench)
15 push ups
15 power presses (each arm)
Triceps on the TRX
4 sets with 1 min recovery

Probably and easier session than last week but the power squats were tough and I could really feel it in the legs. No whining from the bear this week but he is concerned about his % of body fat...he thinks it 12% but we all know it's closer to 20!

At lunch got out with the HuRT squad for 6 by 5 mins, the guys were doing 8. Ran with Enda for 4 of them (he arrived late). Kept the pace consistent for each rep (3.27 - 3.30 km/m). Legs were tired after this mornings session so happy to get through it relatively unscathed. Tom, Charlie, Rich High, Barletts and B grade Binfield were pushing the pace at the front. No sign of Timmy but apparently he was seen training with TB on the oval this morning...High was flying Timmy...just in case you are wondering auld Timmy..

Long Saturday

Thurs:
Ran into work in the morning and I was wanted to go for a 400s session but Eamo convinced me to go to the HuRTs session given it was on our doorstep.
4 by 2k, we actually missed the start so ended up running the 1km with Tim and Rich High, reps went as follows
3.15 (1k), 7.02, 6.52, 6.51, tough little session. Need to get consistent pace wise. Timmy was taking it easy as he's trying to get a few seconds from Richy High next week. Massage with Bianca got rid of the niggle in the hammie but still feeling it a little in the plantar
Fri:
Tight calves, so I opted for a cross training session of sorts, 20 mins on the bike and 20 mins running but with plenty of stretching...
Sat:
Joined Katie and Gerso for a long run with a 5km tempo in the middle of it. Started out in Surry Hills and ran 9k to Drumoyne and then joined in the 5k coolrunning (completing that 18.10, went out relatively easy and pushed the 2nd half). Longer run than normal, must have been on my feet for nearly 3 hours...pretty tired at the end...the girls are ready for the marathon in Sept...may take a break tomorrow!

Mid week running

Tues
am: PT session with Grant and Big Bear, tough old session. The bear is struggling big time, he never stopped whining during the session. Same session as last week, essentially focusing the core!
lunch: Progressive Tempo session with the HuRT squad, it's fair to say that i'm not a big fan of the lactate tempo sessions but managed to get through this one in one piece. Same cannot be said for poor Anna White who had a seizure in the middle of the session. Thank God she is ok but i tell you it wasn't pleasant to watch!

Wed:
Failed to get up for a MLR so went out on my own at lunch for 75 mins easy around the domain. Bumped in Mike Conway and Luke and chatted about Anna and up and coming races. I've been onto Dave Criniti recently asking about the Hobart marathon course, by all accounts it's hilly. I told him I would also be interested in an international marathon next year with London looking likely but he's doing Rotterdam and asked me to consider it...will do..!
A few little niggles I need to get on top of, my plantar is a little tight at the moment and my glut/hammie has a bit of a knot that I notice when running up hills or climbing stairs. Bianca is back at 'Jackie's massage' so will get her to look at both niggles Thurs evening.

Legs 11

Sat
am: 1 hr easy with Gerso. Gerso is training well for the Sydney marathon, she continued on for another 2 hours and even managed to push the pace towards the end. It will be interesting to see how she goes at North Head.
lunch: Went out for a tempo session, 4km warm up, 3 by 3k.
reps went as follows:
11.11 (3.42 km/m), 11.11, 11.01 (3.39). It was quite windy but felt comfortable. 2km cool down.
Sun
Young Conor was sick on Sat night and I wasn't feeling the best so I pulled the plug on a long run and opted for an easy 50 min run.
Mon:
Ran with Eamo for the 1st half and then ran into the HuRT squad. Chatted to Thurston for the remaining 7k. All up 14km.

Thank Crunchie it's friday

Fri:
67 mins with Tom and some other guy they call the King. I'm starting to find my legs recently as these type of runs are getting easier (avg pace 4.26)

Downtown lights

Tues
HuRT session, 10 by 3 mins off 60 secs. All the boys were in recovery mode so I had to lead from the front. Didn't push it just kept the pace at 3.30 km/m pace apart from the last one which I pushed and completed 3.10 pace.

Wed
Well after getting to the top of the Alp d'Heuz ahead of one of the keen cyclist in the group - Matt Rady. Apparently it was the wrong thing to do! He challenged me to a race in Sydney. Of course I took him up on the offer. After 98k, covering the 3 gorges averaging 32k/hr Rady got the better of me by 1 hr 14 secs. I was completely shattered at the end of the race.

Thurs:
Mona Fartlek - not a big fan of this session but the body was wrecked so I felt running with the boys was the best way to get through the session. Took it relatively easy the first half and then pushed the second half. Had a good chat to Enda who is keen not to race until he can smash Timmy. Richy HIgh is also out for Timmy's blood...reckons he will take him out in the sept striders.

On the music front, I'm back listening to the Blue Nile a band that only released 4 albums during a 20 year career. All quality, a bit like the way I've approached my running recently.

http://en.wikipedia.org/wiki/The_Blue_Nile


I do like this little number..
http://www.youtube.com/watch?v=8GVMnDjFKHw&feature=youtube_gdata_player

C2S washout

It's my favourite race of the year for lots of reasons but this year there was no point in fronting up and posting an average time so I opted to pace my sis in law Gerso. So leading into the race, I decided to keep knocking out the kms.
Thurs:
As the HuRT squad were taking it easy, I opted for a more traditional lactate threshold session (2 by 3km at tempo pace). I ran a 3k loop inside the domain (which is relatively easy for the first half and then you need to work the 2nd half to get to the stone gates). Avg pace for each rep was 3.45 off 2 mins.
Fri:
Spin session and 8km easy
Sat
Ran into centennial for a 400 session. Given I had some time, i ran 5km easy, 8 by 100m strides, then got into the session (200m jog, 400s by 8). I was averaging 75 sec for the 400s, the float was initially 45 secs but was more like 55 towards the latter end of the session. Finished up with some strides and the 2k run. Must admit I much prefer the terrain in rushcutters.
Sun
Up early, ran 12k at 4.40 pace and wasn't really enjoying it as it was lashing rain. Got to the start 8 mins before the gun went off. Jumped the barrier and joined up with Gerso with the aim of a sub 65 min.
It was a pleasure pacing her as she basically just ran beside me for the whole race and when i asked her to pick up the pace from 10k she duly obliged and came home with a maassive pb of 63.42. Went to the Allens tent and briefly caught up with the boys (Tom, Tucks, Charlie L, Rich H & Jono F) but had to leave before the man of the moment auld Timmy...probably a good thing ;)
Some great performances out there on Sunday, My good friend auld Timmy who put the 2 Richy's in his pocket, Jono Fenton who is getting closer and closer to the boys at the front and Tom who rarely disappoints got one over his old rival Tucks.
Mon:
Missed the HuRT squad at lunch, ended up running from Shelley Street to the stone gates in the domain and back...all up just over 14k avg'ing 4.30 pace..

You don't look like a runner...

Sun arvo:
Out for 8k Sunday arvo to get more kms in the legs. I know some people will be concerned with my recent ramp up in kms (but i honestly can't take the abuse from auld Timmy anymore and even Tom had a go at me today telling me i need to shed some weight). I took it on the chin (double chin) that is and over the next 6 weeks i know i can shed a few more kgs. In March I was 88kgs, I just weighted myself and I'm 82kgs!! I am acutely aware that i need to get down to 76- 78 in order to run well.
Mon:
12km easy with Richy High, Eamo and some Macquarie heads. I opted not to double up as my heart rate was a tad high for an easy run.
Tues:
Strength and core work in the morning with Big Bear and PT Grant, struggled a little but you'd expect that after the break i've had.
In the arvo, out with the HuRT squad (gate to gate by 8 - 910m approx). The pace was pretty honest (my first rep 3.28km/m was my slowest, from there on I was running 3.12 - 3.20 pace. Timmy I'm afraid to say is going from strength to strength...he was running 3.05 pace and looking comfortable. Tom was looking strong, there's something quite not right with Tucks at the moment and Charlie Low is flying..
I ran home from work on very tired legs..
Wed
75 mins at 4.25 pace with Tom, Mike (with pullled up lame), Mark, Russel and a few other guys. The 'good wife' asked Timmy did he want anything from the UK, of course he wanted something. "Get me a few packets of those mistrals"...well the 'good wife' picked up two large packets...i shared a packet with my family when i was at home to the horror of the 'good wife'. I forgot to give Timmy the other packet at breaky at the weekend...well with the abuse i'm getting recently I may give the other packet to the kids next door ;)

Hail to the thief

Sat:
10k Striders Lane Cove, after 300m or so I knew it was going to be a hard slog. Tom who was pacing the 40 min group kept popping up all over the pace. No wonder he didn't bring anyone home on his train. I ended up with 39:30. Best run of the day was auld TImmy who ran 35.19 and took $50 of me in the process....and with my form didn't even give me a few minutes.
In the arvo, I got out for a 40 min run...
Sun:
Out early for a 2 hr run with TImmy, well TImmy only ran 16k and came back to the house for his breaky...he was even giving out about the burnt toast, the cheek of him ;)

building kms

Tues:
4k run in
4 by 10 mins with the HuRT Squad. Avg pace km/m (3.46, 3.32, 3.44, 3.30)
4k run home
Wed
4k run in
60 min run at lunch with Jono Fenton for half of it (4.30 pace)
4k run home
Thurs
4k run in
1.2k by 5 (3.56, 3.55, 3.58, 3.57, 3.57) with HuRTS
4k run home
Fri
4k run in
60 min run (running with Rich High & Clyde for the latter part (4.35 pace)

Getting back into it

Fri: easy 10k with Gerso and Katie.

Sat: 10k with a 5k tempo effort in the middle

Sun: 1 hr 50 mins easy, Chalks joined me for 30 mins, congrats to Gerso (1:42) and Katie (1:46) in the M7 relay. The girls are looking good for there first marathon in Sept.

Mon: 90k on the bike with the boys from Europe, went north (3 gorges)

From Lake Como to Alpe d’Heuz

A bit slow on the blogging front but i actually didn’t really get a chance to sit down at write a report about my cycling sojourn in the mountains.

Over the course of the week, we covered 750km. I arrived into Como on Sat 9th July. We stayed in Como until Thursday arvo. A typical day in Como

- Up at 7am for breakfast
- On the bike by 8am
- 2 -3 tough climbs (ranging from 500m to 1200m climbs (gradient 5% to 12%) Even manage tough Giro climbs Mortirolo.
- Back at around 1-2pm
- Get some good Italian food into us and watch the tour with some beers)

The next 3 days were spent in the Alps, tackling some of the toughest mountains they could thrown at us (Col De Cuvery, Col de Porte, Col de la Morte) and of course the now legendary Alpe d’Heuz (21 hairpin climb). On the final day, we encountered torrential rain which made cycling pretty difficult especially on the descents. I had a pretty bad fall in Lake Como on day 1 and didn’t enjoy going down (but was helped by Clarky who provided some great tips on how to descend quickly)
At the bottom of the Alpe d’Heuz, all riders were timed to see how quickly they’d get to the summit, there was a lot of trash talk earlier in the week. I surprised myself getting to the top in 71 mins. All week, I was middle of the pack on the climbs so i surprised a few of the riders coming home 3rd out of 26 riders. Dave Clark was first in 64/65 mins, Dave Robb came home in 69 mins...Dave Clark actually timed himself the day before in 47 mins (obviously without 130km in the legs and no wind or rain). I am really looking forward to going back and timing myself up that beautiful hill.

Suffice to say this is one of the best holidays I’ve had in a long time and am likely (if the good wife allows) make this annual event.

Got back to Ireland on the 18th July and caught up with family, friends and sank plenty of the black stuff. I actually got a bit of running in but on the evidence of today’s HuRT session (8 reps on Argle street) it will take a few weeks to get my running legs back.

Finally congrats to Cadel, you don't realise how tough it is until you tackle some of the those mountains....

Hand over the $200

Well the much talked about head to head between myself and COnway turned out to be a non-event as both of us ran very poorly. I was flat from the start and it didn't help with auld TImmy appearing all over the course with his camera. Conway ran 37:30 and I was a minute behind him. Suffered a relapse of the manful and decided to rest up today and watch events unfold in the Gold COast from the computer.
In the 10k on the SAturday, Master Sweeney and JOno Fenton ran very well, on Sunday, as anticipated auld TImmy ran over the top of Enda to run 1:17 (now as an Irishman I really wanted Enda to smash TImmy but the auld bugger is difficult to beat at the moment).
The marathon which always has a special place in my heart produced some interesting performances. The majority of the HuRTS blew up in the second half (Quentin, Rich P, BInfield, Ray Wareham). English Andy was relatively even with a 2.41 but the run of the day goes to Tom Highnam with a super 2:36. For a debut marathon this is an amazing run and it's even better when you check his splits out...it was very even. To be honest I don't mind handing over $200 for a guy who puts in the training and fronts up on the day with a performance like that!

Thoughts turn to Gold Coast

Well well, you don't really need me to update as 'the voice of reason' aka Enda and Triple T (3T) - Trash Talk Timmy keeps everyone informed of my lack of training over the last two weeks.
With a dodgy ankle & the flu in the last week, my prep for tomorrow's race has been far from ideal. The good wife was away last weekend but I did get an opportunity to get out on Sat for a 400 session (8 by 400 in 75 secs off 1 min) and on Sunday I got out for a 20k run thanks to Chalks looking after the kids. On Monday I didn't feel the best with the manflu returning.
As reported on Enda's blog, I ran a 3k time trial on Wednesday. If I ran sub 10 mins, I would go to the Gold Coast...well i ran 10.16 so I am now fronting up to Homebush for a classic head to head against the best racer on the planet Mr Conway. I had a strategy off-site yesterday but got out for a easy 5k followed by some strides. Today i just went for an easy 8k. On form, I should be around 90 secs behind Conway but I'm hoping form book goes out the window and I outsprint him to put another $20 in Tom's back pocket.
Tom will need it as it's extremely likely he will lose a lot of cash in the Gold Coast. I'm not going to predict any time as Tom and Timmy's times are pretty close to what i think everyone will run but i do think Tucks will run over the top of Lara. Best of luck to everyone up there and please look after Timmy on Sunday arvo as we all know what he's like when he starts drinking at 11am in the morning.

Laughing all the way to the bank

Well the ankle healed a lot quicker than I anticipated. Went to the gym on Thurs and Fri last week which basically was a weights and bike session. I strapped up the ankle on Sat and ran 40 mins in Fiji. Got back on Sun and ran for 70 mins easy in centennial. On Mon I ran into work and went to a spin class at lunch. I was planning on running but I had a head cold so opted for a session indoors. Up this morning for a session with my PT which was a tad easier than last week, heavier weights with more recovery time well the dead lift was definitely heavier, I'm sure big bear can provide the facts. He actually hurt his back during the session, I hope he's ok!
Still had the sore throat and head cold but opted to run at lunch as unless it's below the neck I think it's a good to sweat the cold out of you. Opted for 4 reps of 5 mins off 90 secs and took it very easy sitting well behind TImmy and Conway. Both laughed and joked as I finished up early. Let's see who's laughing in July Mr Conway and in August Mr Lindop.

Rolled ankle

Greetings from Fiji where the weather is glorious but as the title indicates I rolled my ankle. Got a great session in on Monday, 45 weights sessions followed by 20 mins on the bike, 10 mins on the rower and then a 40 min easy run.
I was planning a double session on Tuesday, 30 mins into my morning run on the golf course I stood on a branch and basically rolled the bloody ankle....I can picture TImmy laughing with his Thai friends....I'm sure he's want more information but it's as simple as that! I've had a fair few ankle issues and I reckon this is a grade 2 sprain which will keep me out of action for 2-3 weeks.
Well done to TIm getting a podium finish and I believe he's got all the DVDs I requested. Crack berry is busted so TIm I can't take any texts...! Tom is in taper mode now so as long as he doesn't do anything stupid he should have a great debut in the Gold Coast. Not sure TOm if I will be able to race Conway, its a little too early as the ankle is still badly swollen.
Besides the ankle, having a great time in Fiji with the family, it really is a fantastic place for a family holiday...Cara is loving the kids club, Conor like his dad loves the buffet and the good wife is getting plenty of sleep by the pool.

90 mins

Well the heavy rain overnight meant no cycling today! Ended up heading out for a MLR in centennial, the pace was nice and easy 4.40km/m. Chalks joined me for about 30 mins. Best of luck to Timmy in the half, it's likely to be very hot so not expecting a super fast time. He will save that for the Gold Coast. Need to get out very early in the morning as we are heading to Fiji early tomorrow. Hoping to get plenty of training in next week....at least the weather will be nice and warm as it's freezing in Sydney.

Doing it for the kids...Alpe d'Huez

AM: Ran into work

Lunch: Caught up with Eamo and ran for 50 mins nice and easy, the legs were feeling a little battered after a full week of stuctured training....long ride planned in the morning weather permitting.
For those of you that don't know, I am cycling through the Alps mid July for the charity JDRF - Juvenile Diabetes Research Foundation, The mission of JDRF is to find a cure for type 1 (or juvenile) diabetes.
You can visit my fundraising page at
Dave Kane JDRF - Doing it for the Kids

The good wife has given me the go ahead to join a training camp a week before the event in Lake Como...really looking forward to that..!! I'm hoping all those hills give me plenty of strength for the city to surf. I will be in Ireland the week of the 18th July and will be looking for a 5k/10k race...Beermat have you any suggestions??

Tim is gone to Thailand, God only knows what he get up too over there...!!

400s by 8 off 1 mins

Out at lunch with Craig Berger for a 400s session in Pyrmont. Marked out the course from Wharf 10 to Wharf 8. It was quite nice running on the springy timber.
The reps went as follows
77, 76, 75, 76, 75, 74, 74, 74.
On the final rep have a guess who comes around? Mickey Conway laughing a joking and running easy of course. Keep laughing because come the 3rd of July I will wipe the smile of his face :)

MLR

Ran from home into centenntail and bumped into Jonno Fenton, we then set about tracking down the HuRT squad. We bumped into the boys (MC, Sam, Andy, Mike Race, Thurston and Tom) at the top of Wollahra gates. We did 2 laps of the park, Tom and Thurston put a few long MP stretches in. I continued on in centenntial as the boys left the park. All up 82 mins...unsure of pace as i did'nt have the garmin. Legs a little tired after yesterday's effort!

Double Tuesday

Morning session:

Session with PT Grant, Big Bear was in attendance after missing a few weeks. The session was tough

• Dead lift by 10 (20 kgs)
• Swinging Kettle balls by 10 (12kg)
• TRX – Pull ups (8 lifting your own weight)
• Grinder machine (1 min hard, don’t like this one at all)

No rest for the wicked, as you move through each exercise with no rest. At the end of the set you have 90 secs rest. We completed 4 sets.

• 3-1 (squats, biceps curls, squat and shoulder press) 10kg by 10
• Prone hold (5 sets of 5 press up with a prone hold of 10 secs between each rep)
• Rope work (killer)

3 sets with 90 sec rest.

There is a challenge every week, last week i managed 328m on the rowing machine in 1 min. Today the focus was the bike, 1 min (at level 10) as fast as you can on the bike and i covered 920m.

Lunch
Out with crazy and loud HuRT squad at lunch for 8 by 3 mins off 1 min rest. I sat in the pack avg’ing 3.20-325km/m pace. Tom was absence obviously worrying about his up and coming marathon. Timmy looked like he was working way too hard to maintain 3.25 pace but as the ‘good wife’ commented at the weekend, ‘the poor chap looks very laboured compared to the rest’. Conway looked as if he was cruising but nobody really know what’s he's up too! Tucks was laughing and joking all the way back to the office...only he knows why! Well maybe that's not entirely true.

Concerned about Tom

Ran into work and ran home feeling surprisingly good!
Met up with HuRTS and ran approx 9k with them. Lots of banter again at the expense of Mr Conway. Timmy was absence as his auld legs can't run on a Monday. Tom seemed a tad over confident about the Gold Coast. He's definitely running well but over the last few weeks, he's been asking a few questions that has me worried. Definitely worth documenting so his subconscious can fully reconcile them
- gels, I've had some on my long runs but I am concerned as I haven't had any at pace (be concerned Tom as it's not uncommon for first time marathon runners to suffer cramps)
- I run my long runs about 30 secs slower than my marathon pace, how can I expect to run MP (no easy answer Tom but empirical research indicates that 95 percent cannot maintain MP)
- I started to go lactic after 25k of running at the weekend (very concerning as the marathon distance is 42.2k, take plenty of gels and hope you don't get a cramp)
- toilet stop, I can't run 15k on Monday without a toilet stop (well add 2 mins to your time. Now given you are targeting 2.37, that gives you no room for error)
I suggest Tom you think long and hard about the above comments and let you subconscious do the rest. I will be there on the sidelines come July 3rd to remind you. And remember Tom that marathon is a mental race!

3 Gorges - 115k on the bike

I won't write an essay like auld Timmy We ventured out early for a long ride with plenty of hills. Picked up mates James and Josh and went north towards Hornsby. There were 3 long climbs which Timmy and I attacked. For the first climb I dropped TImmy mid way through the climb but the old bugger came back at me to finish just on my wheel. For the 2nd climb we got off the ferry and Timmy I and I got into a good rhythm. I actually thought I dropped him a few times but he just hung onto the back of my wheel the whole way up. Never once did he try to share the load. After a longish descent before the final climb, TImmy gapped me about 100m, did he wait for me....no he didn't, he just cycled to the top. I tried to catch him but only closed the gap to 20m.
I was feeling a bit peckish and we stopped in a servo and I had power bar, coke and sports drink. TImmy looked wrecked, he had a sausage roll and 2 cokes. He then tells me to ring the 'good wife' to put on a cuppa and a good breaky. The good wife delivered and asks TImmy to fix wheel on the buggie. Well Auld TImmy spent a year and a day trying to fix the buggie. In the end we just told Cara that TImmy fixed the buggie. Must admit I was shattered after over 5 hours on the bike today, its a different form of tiredness compared to running. With running I'm fine after a bit of food but after a long ride on the bike I am shattered for hours after. Noticed 'in Tucks pocket' Tom struggled and nearly went lactic....not a good sign at all.

Now that's what I call music!

QWell what a beautiful morning for running. Thurston picked myself and Katie up nice and early. We parked a good 2k away from the start so we got a good warm up in. All the boys were in attendance, and the banter was in full swing. Auld TImmy had his iPod and was ready to rock and roll.....
It was great watching the race unfold from the middle of the pack. All the boys ran really well, THurston who looked oh so comfortable ended up come 5th with a 30.37. Tucks and Tom cruised to a sub 33, TB surprised me running 34 flat and Rich P cruised to a sub 35 but hats off to auld TImmy for smashing through the 35 min barrier. Poor Conway struggled home in 36:15 and his day got a whole lot worse by getting a parking ticket.....!
I was relatively happy with my 37:14, not a bad effort for the first race of the year, it's oh so good to be back racing. I am now planning on venturing up to the gold coast for an assault at the 10k....
Never did find out what TImmy was listening to on the iPod but word on the street he was listening to David Bowie's 'heroes'. If I recall correctly it goes something like 'we can be heroes, just for one day' that's right! You'll get one day in the sun as you know I'm coming for you ;)

The countdown

Well by this time tomorrow we will know a little more about the HuRT squad.

Will Tom beat Tucks? Will they break 33 mins?
Has Timmy the balls to break 35 mins, can Conway surprise everyone and run over the top of Timmy and break 35 mins in the process.
Is Binfield in the form he actually believes he's in? Could English Andy surprised everyone and run over the top of everyone.
Can Kane break 40 mins....with Thurston in the mix (predicting he will run 31.40) it's going to be a very interesting morning?
Wed
Ran into work (5k), then went out for a 9k run at 4.10 pace with Eamo and Enda.
Ran home in the evening
Thurs:
Ran into work and went for gym session that included a 30 min spin.
Fri:
Easy 20 mins run, 20 mins on the bike and lots of stretching..

Double Tuesday

AM: Early session with PT Grant, I've been going to Grant for 8 weeks now every Tuesday morning. The focus is core strength, glutes & hammies. Like a lot of runners I am quad dominate so I am trying to address some of my weaknesses. Big Bear also goes but he's away at the moment so Grant put me through a punishing session with little or no rest.
At lunch I ventured up to the Hurt session ( 1 min on, 30 sec off). Mike C & BInfield were not too happy with my predictions for the weekend. Conway in typical fashion trained the house down, smashing TImmy who is given him 30 secs at the weekend. Tom is probably right about Rich HIgh who looked very strong today. Tucks looked liked he was cruising. Thurston ran from the front and seemed to be running well within himself. I managed 28 mins of pain, sitting behind Timmy until we got back to circular quay. Avg pace was 3.48 so I was relatively happy but on watching the boys today, it's going to be a long road back!

All roads lead to homebush

Well there was plenty of banter today via email among the HuRTs boys. Of course TImmy started the email chain looking for 30 seconds off everyone. I gave an honest assessment of what times I thought everyone would run.
For the record:
Tucks 32:50
Tom 32:58
Fenton 33:45
Binfield 33:58
Andy H 34:00
Rich H 34:20
Timmy 34:57
Rich P 35.10
Conway 36:10

Conway wasn't happy with my prediction for him but the reality is, he tends to crumble under pressure! He also hasn't raced this year at all. Tom and Tucks will need a group to push the pace if they are to run any faster, I suspect Tom thinks he has a chance of running a PB, If the weather is good and he doesn't have to do any work he's got a chance. Timmy will need to latch onto Ray or Fats, he can do it if he pushes the middle 3rd of the race. It will be a close call but the kid from Stoke can do it if he relaxes and enjoys the moment.
At lunch opted for a 30 mins spin session, then ran home adding an extra 25 mins on for 40 mins all up. Legs felt surprisingly good.

It's like a pressure cooker in his head

Out with Timmy for a long run this morning, the legs were a little heavy from my effort yesterday! So struggled through the 24k run, we took in the c2s loop and TImmy pushed the middle 5k. In between TImmy talked about his sub 35 attempt, well the chap has lot of mental issues. At one stage he was telling me he'll run the 1st km in 3.12 and then he was telling me about smashing Ray Wareham. I was trying to keep him level headed, told him he had bags of talent and go out there and run your PB. Don't worry about fats, richy p etc...just focus on yourself. I told him to go home and post a positive blog. Tom does it all the time and it works a treat unless he's racing Tucks. I thought his head was going to explode towards the end but he steadied himself when we got back home and couldn't stop eating. Poor Cara was circling the table looking for food but Timmy would barely share a crust with her but he must of gave her something because after TImmy left Cara kept telling me 'Timmy is faster than you'

There ain't nobody that can sing like me!

Well it's been a long time between drinks! I've been on the sidelines for sometime now and with auld Timmy hassling me daily to start blogging again. To be honest with the trash he's been writing on his blog its about time I started to defend myself.
I've been back running 3-4 weeks now and I had my first real hit out today a 5k time trial in centennial park with Lindop. I was relatively pleased with a 17.52 so the cycling has been keeping me relatively fit but my arch nemesis auld Lindop was a good 45 secs ahead of me.
Out for a longish run in the morning after the champions league final, Timmy is backing Utd and I have to admit I think Fergie may pull the wool over Barca.
The title refers to a version of a Woody Guthrie song that Billy Brag & Wilco covered some years back, I've started to listen to it again recently. I noticed Timmy had the iPod on for his 5k effort today, made me think 'there aint nobody that runs like Timmy'