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.
Saturday, October 29, 2011
Thursday, October 27, 2011
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.
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.
Wednesday, October 26, 2011
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.
Tuesday, October 25, 2011
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.
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.
Monday, October 24, 2011
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]
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]
Sunday, October 23, 2011
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
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
Thursday, October 20, 2011
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!
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!
Wednesday, October 19, 2011
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..
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..
Tuesday, October 18, 2011
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]
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]
Monday, October 17, 2011
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..!
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..!
Thursday, October 13, 2011
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]
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]
Tuesday, October 11, 2011
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.
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.
Sunday, October 9, 2011
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.
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, October 8, 2011
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.
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.
Friday, October 7, 2011
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.
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.
Thursday, October 6, 2011
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
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
Tuesday, October 4, 2011
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.
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.
Subscribe to:
Posts (Atom)
