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..
Tuesday, August 30, 2011
Saturday, August 27, 2011
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!
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!
Wednesday, August 24, 2011
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.
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.
Monday, August 22, 2011
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.
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.
Friday, August 19, 2011
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)
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)
Thursday, August 18, 2011
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
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
Monday, August 15, 2011
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..
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..
Wednesday, August 10, 2011
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 ;)
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 ;)
Sunday, August 7, 2011
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 ;)
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 ;)
Friday, August 5, 2011
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)
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)
Monday, August 1, 2011
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)
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)
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