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..