Tempo (2 by 20 mins)

Very warm out there today (about 30c). Good crowd in attendance with some notable absences (Melbourne crew and auld Timmy Lindop). Didn’t want to go out too hard given I only recently had the manflu. Let J-Fen, Tom, Tucks and Heyden go and was on my own until Conway joined me after about a km into the session. Ran with Conway picking up Tom around circular quay. Stopped after 20 mins with a avg pace of 3.38. Conway looked shattered and Tom is losing confidence week by week at the moment. Don’t worry we’ll get the chairman back firing on all cylinders.


I knew it would be difficult to get back with the heat and hills in the second half so pushed at the start and eventually made it back with 6 seconds to spare. Don’t think many people made it back. Unless J-Fen took a short cut back, he’s clearly flying in training at the moment.

Tough old session (that’s the reason for Lindop missing the session) but glad to get through it

Melbourne

Took the weekend off with the manflu. Really had no energy to get out for a run. I can't recall the last weekend I failed to get out for a run. 

I went out today for an easy 45 mins run with the HuRTs boys, the 'Melbourne marathon' was the talk of the town. Conway was commenting that there was not one poor performance at all. Conditions were fab and the HuRTs boys took advantage and ran super fast times. 
Fats - 2.33 - Stellar performance building on his Sydney half run to knock Tom off the top spot
Ray  - 2.36 - 3 min PB, he's been very strong in training recently.
Macca - 2.39 - Never disappoints. He had the flu as well. Would run through a brick wall.
Rich P - 2.48 - PB and another solid performance from Richy
Mike Race - 2.49 - We should call this guy the smiling assassin :)  

Manflu

Wed: Out for a 85 min MLR with Tom, Mike Race, Anna, Jono W and a few others.

Thurs: 400s with Tom, Heyden, Enda and a small HuRTs crew. Took the first few reps easy and pushed the last few reps. Didnt feel anything in the achilles so touch wood I have that under control.

Fri: Woke this morning to a nasty sore throat. Ran with Gerso at lunch (45 mins) and since then I've been struck down with the manflu. I was thinking of running the half at the weekend (3 laps of the bay run) but I reckon I will be in bed for the weekend. 

Just want to say best of luck to Fats, Ray, Macca and Vlad in Melbourne at the weekend. The forecast is looking good so I am expecting the HuRTs boys to run sub 2.40 and Vlad to run sub 2.30.

Gold - Ryan Adams

In order to keep Timmy happy I'm opting for a more mainstream artist. In fact I don't believe 'Gold' is his best album but it's the album that brought him mainstream. Adams in my opinion the most talented singer songwriter in the last 15 years and certainly the most prolific (producing 3 albums in 2005). Came to prominence via an obscure alt country band called Whiskeytown who produced a beautiful record 'Stranger's Almanac' circa 98. 
Gold was released in 2001 with the single 'New York, New York' gaining widespread publicity as the music video featured Adams performing in front of the city's skyline four days before the Sept 11 attacks. The album had some great tunes that have subsequently featured in many American soaps and Rom Coms. The 'b' sides are even terrific but apart from 'Heartbreaker' released in 2000 which is his 'Blood on the Tracks' he failed to deliver a complete album. Without getting too philosophical, a album needs to have a consistent themes and deliver a story from start to finish. Adams more often than not delivered snippets littered throughout his albums. It's a shame he didn't sit back and think about the finished product in sayng that he's argue with the itunes generation you can make your own Ryan Adams album from his widespread catalog.
I've seen him many times, even back in Dublin. I think it was Vicar Street with the 'Good Wife'. Small crowd and it was pretty intimate. I was drinking Jack back then and brought a naggin in under my jacket. I sure Adams would approve :) Adams with his typical chip on his shoulder was having a go at Yoko Ono. Saw his again in Sydney and dragged Niamh and Chalks to the gig. He was two hours late, everyone was getting impatient. He arrived and started to hand out free beer to the audience. He played a rip roaring session only to be interrupted by a member of the audience asking him to play the 'summer of 1969'. Oh Ryan was not happy...well he should have used his given name 'David'. Such a nice name as well :)

Out today for a 10k tempo today. Ran with Tom, Enda & Barts. Body felt fine. I think the average pace was 3.33. Tom's blog will have more detail.

I've put two tunes up...New York, New York & Answering Bell

Nixon – Lambchop

Not sure how or when I was introduced to the band Lambchop but after a few listens of Nixon back in 2001 I was hooked. Lambchop is essentially Kurt Wagner with a collection of band members that can be as many as 20. The more the better I say as it’s like having a full on orchestra backing Wagner. Must admit I’m growing more fond of classical music day by day. Back to Nixon..
On the surface Nixon has nothing to do with a former America President but explores the ‘at times’ uncomfortable nature of middle America. Tales of backyard bullying, drunken parents, kids running wild all sung by the ultimate crooner Wagner who has a very smokey voice that wraps around the tunes. The lyrics are never easy to follow but at times you get snippets of his thoughts.

‘restless boy in a restless town and you commence to drinking..’

I’ve only ever seen them once in the Gaelic club Surry Hills circa 2003. They were two hours late it drove some mad (Niamh in particular) but I thoroughly enjoyed them. There are still making great music but have never come close to the masterpiece that Nixon is. The music clip below ‘up with the people’ is one of those tunes I always seems to dance too which is indeed rare for a Lambchop tune.

In order to settle my calf and Achilles I took Thursday and Saturday off. On Friday I managed to get out for an easy 8k that included some strides. Hung-over after a night on the town with Tom, Heyden and Thurston. It was a warm balmy Sydney night and I was feeling very thirsty.


On Sunday I went long again. Jogged to the park and then ran 3 loops by 10k
1st loop (4.30 pace)
2nd loop (4.20 pace)
3rd loop (3.52 pace)

Jogged home for 36k all up avging 4.15 pace. Happy to get through it, it was great to have Enda, Ann, Renaud, Rob & Craig helping out with the pacing duties.

Today I got out for an easy 55 mins with HuRT squad. Legs were shot from yesterday. A good night sleep tonight and I will be sorted. Enjoy the music..

Achilles...

Tues: 10 by 3 mins off 1 min
Large HuRTs crew in attendance. Pretty straightforward session and one of my favourites. I was aiming to run 3.20 pace and for the majority of the reps kept to that pace. There were some reps slightly quicker. Never really felt comfortable during the session, legs just felt heavy. Post session, the calves were very tight and the achilles was tender. The 400s & 800s are definitely giving my achillles some grief so I will give these sessions a miss until I can get the achilles under control.

Wed: MLR
Ran into work (40 mins)
Decided not to run with the HuRTs as I was keen to avoid the hills. Ran for 70 mins around 4.30 pace apart from 5km in the middle where I ran with Charlie Low & Renaud. I will take the next two days off to settle the achilles and will give the striders 10k a miss at the weekend. Pity really as I was looking forward to racing.

Hear Be Monsters

Fri: Took the day off from running. My achilles was a little tender after the 400s on Thurs.

Sat: 16k with a 5km tempo in the middle (17.40 for the 5k).

Sun: Out with a large crew for a 36k long run. In order to meet Conway and Co I needed to run sub 4 m/k straight up. Settled into a nice easy pace for the first of 3 10k loops. The pace was the 1st loop was around 4.34 and around 4.25 for the 2nd one. Enda and a few others finished after 20k. I was keen to push the last loop and 2 guys came with me as we rolled through the first 2k averaging 4.05 pace, as we left the park I brought the pace down to 3.55. The guys fell off at around 5k and I maintained the pace until the bottom of the Wollahra hill (I didnt push the pace as Tom not to push hills with a tender achilles). Ended up finishing the 10k loop in around 39.45 and was very surprised to see Mr Conway finishing up around 30 secs behind me. Ran home and covered 36.5k for the day averaging 4.18 pace. Glad to get through the session. Didnt really feel the achilles until the end of the session.
Great win for the swannies, the storm and Europe....Christ Liverpool even won at the weekend!


Mon: 30 min easy down in Kensington oval.

I've been listening to all my old records recently and came across Ed Harcourt's 'Hear Be Monsters'. The album was released in 2001. He came down to play in Sydney in 2003 and played in a small intimate gig downstairs in Civic which is a very unusual place for a gig. I was there with Tomas Lyons aka Mossy. There was probably only 50 odd people at the gig and there's myself and Mossy drinking red on school night. The album had some great tunes. I've included two of my favourites.

Apple of my eye

Shanghai

Sporting weekend

Mon: 60 mins with the HuRTs guys.

Tues: 10 mins by 4 off 2 mins

Large group in attendance, for the first rep sat in the the front with Fats, J-Fen, Macca, Heyden & Ray. We chatted until we got to the pool, at that stage I put in a slight gap and maintained it until about 30m short of the stone gates. You never really need to push the 2nd rep due to the downhill nature. Ended up getting back in 9.24. Battled through the 3rd rep with the boys with J-Fen getting away from us. He was the only one to get to the gates. Ended up pretty much the same spot as the first rep. The 4th rep was a repeat of the 2nd rep. Good to see Muz out there today.

Wed: Ran into work (40 mins). Achilles a little tender. At lunch got out with the HuRTs for a 90 min stroll into centennial and back.

Thurs: 10 by 400 off 1 mins

Felt tired  this morning, probably to do with the increase in kms and young Conor kept me up half the night. Didn't push it today, Rolled through the session with an avg 73 avg rep.
Big sporting weekend ahead, looking forward to the Ryder Cup and NRL final. I can't see Europe beat the USA and I can't see the Dogs beat the storm. Don't really care about the NRL, I find the game very boring, in saying that I would like to see the Swans win.

Long Weekend

Fri: 150m Strides
Ran down to Kensington Oval for 20 by 150m strides, nice short sharp session.

Sat: Long Run 36k
Ran over to centennial (3k) to meet up with Conway, Ray, Mike Race, Conor, Berger, Jake and a few other people I didn't know. We did a progressive long run over a 3 looped course

10k  (4.38 km/m)
10k (4.27 km/m)
10k (4.04 km/m)
For the first two loops the pace felt very easy, Conway was controlling the pace. In the last one after about 4k, Ray and I decided to push the pace to bring it down to 4.04 avg.
Ran back home to make it 36k for the day.

Sun: MLR
90 mins at 4.30 pace. The Centennial Ultra was on. I didn't make it over until 10.30am and I was surprised to see the majority of runners were shuffling around the park. In saying that I heard Alex Matthews and Brendan Davies smashed the 50k record. Great run by CT taking out the 100k in 7hrs 51 mins.

Town of Runners.

Mon: 40 mins easy with the HuRTs squad

Tues: 45 mins tempo
The plan was to run about 3.50 pace, started out at that with Tucks, Fats and Sam. Increased the pace from the Opera House and caught Conway and increased the pace again on the way back. Pulled the plug after 10k avg'ing 3.38 pace.

Wed:  MLR
40 min jog into work and had to stop at all the main traffic lights.

85 mins easy with HuRTs guys

Went to see 'Town of Runners' last night, must admit I thought it was pretty average. I know it was a doco but they could have added a little more meat to the movie.

• They gave us no indication of the times the teenagers were running
• They could have reference back to the Ethiopia greats
• I was hoping we'd hear from Geb etc..

Thurs: 800 by 7 off 90 secs
Small crowd today (Ray, Tucks, Clyde, Killer & some random). The surface was perfect and the reps went as follows (2.37, 2.33, 2.33, 2.32, 2.31, 2.30, 2.30). We were kicked off after 7 reps...Ray and I shared the lead for the first 4 reps and Tucks joined us after the 4th one and then pushed ahead for the reps 6 & 7.

1.16.56 Sydney Half

Very disappointed with yesterdays performance. I suppose it's not too difficult to pinpoint the reasons why! First up having a massive night for Big Bears 40th on Friday didn't help but in the past I have backed up and ran pretty well 24 hrs later.
I was planning on sticking with Macca and could only stay with him for 2km. I struggled early on with the pace and it wasn't that fast (3.30km/m). My breathing was heavy and laboured and decided to hang back and let Macca go and catch Fenton and Heyden. Possibly my warm-up (just did a few strides) wasn't substantial enough. Didn't enjoy coming out of the Domain and from about 8k onwards until 15k a load of runners came by me. I didn't even put a fight which is all the more disappointing. From 15k I felt a tad better, I didn't really increase the pace, I probably just maintained it and it felt like I cruised to the finish.
Some great performances out there today, Fats definitely had the run of the day 1.12.5x and is looking very good for Melbourne. He will have no problem smashing his pb. Macca, Heyden and Fenton all had very good races. Though in saying that based on Fenton's training, he should be a good minute ahead of the guys. Chalks paced Col Gibbons perfectly to a sub 3.30 marathon in 3.28. Well as Timmy would say 'it's back to the drawing board'

Ladies and Gentlemen, we are floating in space..

Well I've had a good listen to Bob's new album 'tempest' in the last week. Bob's management team have been quite clever by providing the album via itunes streaming a week prior to it's release. Coupled with social media marketing, most fans had something to say about the album prior to yesterday's official release.
Bob's album's tend to take quite a few listen before you can make a judgement call. Some critics have hailed his best yet, certainly I think it's his best since 'Love & Theft' 2001. In Dylan's earlier album's he had the ability to change genre, with 'Tempest' and since 'Time out mind' in 1997 he hasn't change genre. He's actually rooted himself firmly in the past mixing roots, folk, jazz and a bit of the blues. Make no mistake about it Dylan is a master thief from guitar riffs to the odd lyrical twist. In fact, his radio show is a testament to his amazing knowledge of music from the past. So with 'tempest', we get a fantastic record that pays homage to Hank Williams and Woody Guthrie. Dylan even manages to pen a song for the great John Lennon 'roll on John' and he does what he does best incorporating some the Beatles lyrics into the song. 'i read the news today oh boy'. It's remarkable to think a 71 year old could come with a beautiful album like this.

Back to logging my training
Thurs 7th - managed to get out with Eamo & Berger for a session in Homebush, we went to the track and we were duly kicked off but somehow I managed to negotiate 20 mins of track time. I ended up running 6 400s averaging 70 secs.
Fri: Hungover
Sat: 15k with a 5k tempo in the middle (17.33)
Sun: 33k, 75 mins with Chalks avging 4.28 pace. Ended up increasing the pace bringing the average down to 4.19.
Mon: I was up in Brizzy, back to back meetings (so chance of meeting up with Master Sweeney). Went down to Kensington oval in the evening and ran 20 by 35 sec strides
Tues: Ran into work (38 mins), 45 min with Hurts (1 min on, 30 secs off), ran with Macca. Ended up avging 3.37 km/m
Wed: Ran into work (40 mins) & out with the squad for a 85 mins easy
The title of today's blog refers to a spiritualised album from the late 90's. I've just picked up the latest offering 'Sweet Heart, Sweet Light' which is like reconnecting with a friend from the past.
When I came to Australian initially, I spent a lot time going to various gigs. I loved going to the Metro on George Street, you could stand at the back of the gig and drink can's of VB until your heart was content. I recall dragging my good mate Eamonn aka 'Yom' to a spiritualised gig who could have 10 cans of VB prior to any band making the stage. The lead singer Jason Pierce is a bit of an enigma and typically gets a religious reaction from his fans. Well Jason was getting stuck into a song (can't recall which one), he's turns his back to the audience. Yom having none of this and at the top of voice 'for f*** sake, if you are going to sing, sing to us you f**ing moron'. Suffice to say the crowd were not too happy and we had to leave. I see Spiritualised are coming back to Australia in December. There's playing at the Opera House. I wonder if I should go along. For those interested, check out this tune...it bloody fantastic.

Tempest

Tues: Tempo (2 by 20 mins off 3 mins)
Ran comfortable for the first 20 mins as we had the benefit of the downhill and a slight tail wind. I was going to take it a little easier but a nice group formed (Tom, MC & Macca). Avg pace on my new garmin (well Gerso was 3.31 km/m.
On the return leg, I lifted the pace slightly with the guys tucking in behind me. I could hear Macca for most of the way but I think he fell off the back after the Opera House. After coming up the hill near the pool I could hear Tom's foot steps flapping behind him. I caught me around the Art gallery and I injected a little pace to finish strongly in 19.39 (3.24 pace).

Wed: Run and Lunch time run
Ran in and it took a little longer than expected (45 mins) as I got caught every red light.

Out a lunch for a MLR with Clyde, MC, Mike Race, Ann Fitz, Charlie, Jono Worsick and a few others I just don't know. The pace was nice and easy and I ended up running for 82 mins.

Bob Dylan will release his 35th Studio album 'tempest' next week and I expect it to be a cracker. I've heard the first single and it's Dylan at his best. Love the video..

Coastal Classic

I was looking forward to this run. The plan was to run it relatively easy until 17k (the 2nd drink station) and run hard from there. That didn't really happen as I fell a number of times on my way to the 2nd drink station. I even contemplated pulling out at that stage but told myself to stop whining about some cuts and bruises and just run to the finish. I ran with Mike Race most of the way and he too found it quite difficult to get into a rhythm. I suppose I am not really cut out for technical trail courses. Anyhow it's an interesting way to spend 2 hrs 55 min on a Saturday morning. In saying that, Mike Race and I were the only ones complaining, everyone else was looking forward to another crack at it next year. Mike and I ended up running an additional 2k as the course was sabotaged by some rouge fishermen. We weren't the only unfortunate ones as some of the front runners ended up running an additional 5-6k.
Out today with the HuRT squad for 50 mins easy. Conway was complaining about the length of the striders course. He really just needs to pick a 10k course and smash his way to sub 35 mins...he should have no excuses...next time around!

Easy Friday

Out with the squad for an easy 40 mins today. Plenty of chat and Mike was even doing some strides in prep for North Head. Hopefully he will run well tomorrow and show Timmy what he's made of. I'm looking forward to the Coastal Track tomorrow. Apparently it's a beautiful run. Already looking forward to the beers afterwards in the RSL.

Here's a pic of me in the Half in Clew Bay...

MLR & 400s

Wed: MLR

Ran into work (40 mins)

Missed the start of the squad's MLR, ran into Sam on edgecliff and then joined up with Mike Race and the rest of the crew in centennial. All up 75 mins. Pretty tired at the end of the run.

Thurs: 400s
Struggled out of bed this morning, so decided not to run in. I went over to Rushcutters earlier that the squad as I had a meeting at 1pm. I was planning on taking them a little easier say 75 secs. I ended up doing 8 reps off 45 secs
72, 70, 70, 68, 67, 67, 67, 66
Felt relatively comfortable, just focused on form. The rest of the squad arrived as I was just finishing up. Think I will take a rest day tomororw.

GO THE ROOSTERS

Sunday: I got a window before the Roosters v Tigers game and took it. Ventured out for a 75 min easy run through centennial. Great win by the Roosters, must admit it was difficult to watch with 3 kids in toe but I converted Big Bears little girl into a Roosters fan :). The Roosters looked good at the weekend. It's crazy but I don't understand why they can't play like that every week. I also got a perfect round in tipping this week :)

Monday: Out with HuRT squad for 60 mins easy. Ran with Berger from Shelley Street and we were averaging close to 5 km/m. Once we ran into the squad the pace picked up and I ended up averaging 4.32 pace.

The plan was to cycle home, the tires were flat so ran home instead (40 mins approx)

Tuesday:
I had a meeting in my diary for 1pm that I couldn't move so I was planning on doing the 45 mins tempo after work. At 12.10 the meeting was pushed out until 5pm so I raced over and joined the squad at the art gallery. Fenton and High were off in the distance and I tucked in with Tom, Macca and another guy. At the turn around we were averaging 3.38 pace. It lifted slightly on the way back as we picked up a few guys who went out too hard. After the Opera House Tom put in a little surge and then 50m later pulled up. I thought he decided to pull the pin at 10k but found out afterwards that his hammie is playing up. I finished strongly passing most people on the way back and averaged 3.34 km/m. Macca came in behind me about 20 secs behind.

Long Saturday

Out early with Chalks and Col. Given we are all running the coastal classic next weekend we opted to run a few laps of the inner fence of centennial which has some technical aspects. After about 1 hr 45 mins, I cut inside the the middle of the park and pushed 5k averaging 3.55 km/m. All up in 2.24 min. It was pretty slow overall as I am ran a tad over 30k but happy with the time on my feet.
I'm surprised by all the Lance's fans out there at the moment, as far as I'm concerned he cheated and profited from it. I don't disagree it was a witch hunt but they got the guy who some felt would never get caught. He did, so maybe up and coming cyclist will think twice before they take performance enhancing drugs. My comment on facebook  about Mo Farah was quite flippant and I don't want to drag Master Sweeney into the debate but he did make a very good point. Sure Mo was very talented but he never had the ability to control races. Some would argue that his times havent significantly improved. True but it's takes significant improvement to control races the way he does. Let's hope it's the last we hear of it. I'm out tonight so I may take a rest day tomorrow...enjoy the rest of your weekend.

Brisbane Running

Wed: 90 mins around the Brizzy waterfront. It's actually quite nice running around waterfront. Pace was relatively easy avg'ing 4.30 pace.

Thurs: Caught up with Master Sweeney for a coffee and then got out for a fartlek session (8 by 90 sec with a 45 sec float), Avg 3.10 on the 90 secs efforts and 4.20 on the 45 sec efforts

Fri: Ran into work (40 mins) and at lunch met up with Sam and Mikey C for a 50 min run around Sydney harbour. Another beautiful day for running.

11 by 3 mins off 1 mins

Glorious day in Sydney for running as the HuRT squad went down to Barangaroo for an interval session. Large crew in attendance with even Tom making an appearance. I was aiming on doing 10 reps but ended on doing 11 as I need to run in that direction to get back to work. Legs felt good today with an average of 3.16km/m per rep. Poor Timmy pulled the plug after another twinge in his hammie.

Running on empty

Sat:
Jogged over to the Park and ran with Chalks for 30 mins and then hit MacKay Oval for a 5k tempo effort. Aim was to keep the pace to 3.30 km/m and did just that running 17.28. 1hr 15 all up.

Sun:
Out with Timmy and J-Fen for an easy long run. Felt tired at the start but worked my way into the run. Timmy left after 16km and I continued on and ran 28km in 2hr 05 mins. That's my first long run in ages..

Mon:
Out with the HuRT squad for an easy 50 mins with Conway and Sam leading from the front. Again sluggish at the start but worked my way into the run. Lots of people were asking about Tom? He's probably doing some work for a change!

Bourne Legacy

Out with Mike Conway and Clyde for an easy 50 min run. Lots of chat about the drug cheats in the Olympics and Wiggins having a ciggie post Olympics. Went to the new Bourne movie with Chalks last night. Really enjoy it, less action but interesting plot. 7.5/10.

800s/400s

Over to rushcutters at lunch. Perfect running conditions, glorious sunny day with a nice cool breeze. There were quite a few people out in the oval, Killer was just finishing up his session.

The session planned was 6 by 800s off 90 secs with 2 by 400s off 60 secs.

Reps went as follows
2.31, 2.29, 2.28, 2.29, 2.30, 2.29, 70, 68

For the 800s I felt fine for the first 400 and struggled somewhat to maintain rythmn in final the 200s. By the 6th I was shattered (lack of long runs not helping) but I actually felt fine finishing off with the 400s..

The return from Ireland

Just back from Ireland, had a great time with family and friends and even ended up running a few races.
First up was the Fingal 10k (22nd July), which was run through my hometown Swords. The race was part of the Dublin marathon series so there were well over 3,000 runners in attendance. It was a very windy day which made conditions tough. There were lots of flat sections but Pinnock Hill in the 1st km made the 1st km slow (3.50). The wind was on back for the next 2 km and I covered them averaging 3.10 pace. With lots of twists and turns you basically made up time with the wind on your back but lost it in the next km. Unfortunately the stretch in the back half course made it very difficult as I was running into the wind up a hill for 2k. In the end I finished up with a time of 35.10 and 24th overall. I got a $50 sports voucher for coming 3rd in my age category.

Lusk 12k (29th July)

With about 200 people in attendance, this race was a 3 by 4k loop. Again conditions were far from ideal with a strong south westerly. Went to front early on and never looked back, there were 2 guys sitting on back for the first loop but gapped them on the second loop and ended up winning the race by about 30 secs in 42.10. It’s a different ball game when you are at the front as you are always wondering how far people are behind you. Ended up winning a nice food hamper with a few bottles of wine.

Clew Bay Half (4th August)

This course was advertised as ‘challenging and exhilarating, it’s winding roads and ever changing scenery making it a very enjoyable run’. About 180 people in attendance and not surprisingly it was a very windy day. Went to the front with group of 3 runners. We went through 5k in 18 flat and from about 6km we start to hit some challenging hillls. I put a gap into the guys around 7k. Went through 10k in 36.55. The wind was apparent but I was thinking it’s not too bad until we came off the back roads onto a main coast road around 13k. Well from there it’s felt like the hardest 8k I’ve ever run. I was running into a crazy head wind. My km splits shot out to 4.30 and it was a case of just hanging on. The lead car slowed down in front and the guy gave me a bottle of water. At that stage I felt like asking him to just sit on front of me to give me some wind cover. I had a look around a few times and kept thinking this is it but I ended up hanging on and getting the win in 82.15. Nice prizes in these small country race, I got a 100 euro plus a voucher for 100 euro, backpack and a few tee-shirts.
Opted not to run the C2S as I wasn’t feeling great with jetlag. The kids were fab on the flights but have struggled to adapt to the new time zone. The races in Ireland were the only real training I got in so I will start to build the kms slowly.

On Sunday arvo I got out for an easy 70 mins with Chalks. Never really felt comfortable. On Monday I venture out for an easy 10k with the HuRT squad.

By Tuesday I was feeling better so got out for the 4 by 10 min efforts. I ran in to work this morning and got out for a 70 min run with Sammy, MC, Enda and company for jog around centennial.

Ireland's call

Mon: Mixed bag
Ran into work from the childcare centre (a little over 5km)
Sneaked a run in at lunch (9k at 4 m/k)
Ran home (40 mins)

Tues: 800s
8 by 800 off 90 sec on Hickson Rd with Berger.
Just tried to run them comfortably.
2.40, 2.33, 2.32, 2.32, 2.32, 2.29, 2.31, 2.31

Off to Ireland tomorrow, the flight with the kids will be a lot of fun!!

C2S Hitout

Left the kids with Gerso (the best sis in law in world) on Sat at noon and went away with the 'Good wife' to the blue mountains. It was so good to to get away and do the simple things without kids (read the paper, have breaky etc). In saying that spent about an hour in the shops in Leura trying to find suitable gifts for the the kids.
Got back just after noon on Sunday and needed to get over to North Bondi for a party. So Liv brought the kids in the car and I ran over. Opted for a longer route and after 8k averaging 4.05 pace I got to O'Sullivan rd (5k marker in the city to surf). I stopped for a minute and reset the watch for a 5km effort. Got to the 10k marker in 18.24. Pretty happy with that as I think my quickest training run on the course is 18.20. Continued on for another 3km and stopped off and had a few drinks with Niamh, John, Jen, Sonja, Chris, Gill, Katie. Good auld Enda, Angela and baby Cillian dropped into say hello! Enda reckons he will smash Timmy in the C2S...i'm not getting involved...Enda is having a big party in his place after the race...poor Angela doesnt know what she's in for..

Getting back into the it

Yep as the title suggests, I'm slowly but surely easing my way back onto the roads. Last Sunday, I forced myself out of bed to the inaugural Sydney Harbour 10k. Ended up running 34.12 which I was relatively happy with. Some of the boys and gals ran some very good times. Worthy mentioned were Barts, Clyde, Jono & Niamh. Niamh who struggled to keep with my expert pacing duties for sub 50 a month or so ago had a huge improvement running 47 mins.
The rest of the week was a little mixed as I'm been busy in work recently.
Mon: Easy 50 mins on a threadmill in Brizzy, always feel like i am working hard on a threadmill
Tues: Fartlek 90 secs (by 8) on 1 min float by 8 around the Brizzy river. Got back in time to host a fund raiser for Ben St Lawrence who will feature in the 10,000m in the Olympics
Wed: Bit of a mixed bag, ran 5k from the childcare centre in the morning, 40 mins at lunch and ran home (40 mins)
Thurs: I had to fly to Brizzy early and get back to Sydney for meeting at 3pm so no running. 
Fri: Fartlek 2 mins on (by 10) on 1 min float around Sydney's domain
Sat: 2 hours easy running, met up with Col Gibbons and then ran into Conway, TB, Enda, Rob C and ran some of the C2S. What a beautiful morning for running!

Off to Ireland next week and keen to run the Fingal 10k which will be run in my own home town. It's difficult to keep up the running when you are on holidays but I'm planning on a few races so hopefully that will keep me ticking over. Beermatt has suggested a few races for me...he's talking about running an 8k in Swinford. I'm in the area so why not. I've been trying to convince Tom to front up but I think he's running scared..

DNF

Well the title says it all!! I failed to finish the Gold Coast marathon. After what I consider excellent prep it all fell apart on the day. I had a very good week leading into the race (typical race nerves and a sore throat) but come race day I was feeling pumped and ready to race.
So where did the wheels come off, well from the start my stomach wasnt feeling great. In hindsight I probably overdid it on the fluid intake. I was concerned a little about the weather so I think I took in too much fluids prior to the race.
During the race, I was ticking off 3.45's relatively easy and I was thinking my stomach will great better the longer the race goes on. I had a pitt stop at 20k approx and vomitted up a little fluid. I was thinking now is time to buckle down and chase sub 2.40. At around 22-23k, my left calf started to cramp up...after that the race was over. I limped back to the start line...!!! Disappointed as I've never DNF a marathon before. Life goes on and I'm sure I'll bounce back and run another...
Some great performances out there most notably Tom Highnam's 2.34 and Kate Coburn's 2.55. Both kids don't run a poor race so hats off to them. Chalks also had a sterling debut running 3.08.

1 week to go...

Wed: 50 mins with Eamo at a steady pace (around 4.15), increasing the pace down to marathon pace (3.45) for the last 3k

Thurs: Rest day but had some tightness in my calf. Lots of self massage in the evening

Fri: Ran into work (40 mins) very easy and Tiger sorted out my calf with some dry needling.

Sat: With the calf tender I decided not to run a 5k hard. I opted for a session that mixed up the paces..

3k easy (4.20)
2k MP (3.45)
1K HMP (3.35)
1K easy (4.35)
2k MP (3.45)
1K HMP (3.35)
2K Easy (4.50)

Sun: 80 mins easy (4.25 pace) with a few sub 4 min k in the middle of the session. Never felt that comfortable. Anyhow I won't dwell on it as the work is done, it's in the bank. I just need to rest up and get ready for the big dance!!

Taper time

Mon:Easy 40 min with some strides Tues5 by 1k off 2 mins On my own down on HIckson road, reps went as follows Rep 1: 3.13 (into the wind) Rep 2: 3.07 Rep 3: 3.12 Rep 4: 3.05 Rep 5: 3.12 Felt good in the warm up but felt I was working a little too hard on the reps. Never really felt comfortable. Tired now...will rest up and take this week a little easier than planned. Have a 5k time trial planned for later in the week. Will definitely organize some company for this. May join JB, Fats and Easy Tiger on Saturday for there hard hit out.

Launceston 10 in 33.50

Really enjoyed my brief visit to Tassie. Arrived relatively early and was concerned as it was very windy and pissing down rain! Checked into the hotel and collected my bib and went straight to the flicks..! Timmy for one will want to know the movie, well went to a pre-screening of 'Brave'. To be honest I was checking it out for the kids, it's another cracking Pixar movie.
After that went to a small cosy Irish pub and watched the rugby, after a few pints of Guinness I had to remind myself why I was in Tassie. Same auld story for Ireland and Wales were no better. The only highlight of the Welsh game was Tuck's wife signing the Welsh national anthem.
Getting back to the race, the weather was more or less perfect. A little bit of wind but nothing too major. The start line was full of Olympians (Shelley, Dent, Jess Tregrove & Lisa Weightman). The 1st km is slightly downhill and I went through the 1st km in 3.08 feeling pretty good in a group of about 12 runners (including Weightman). The pace slowed for the 2nd km (3.15) and we went through the 3rd km in 3.19. At this stage, I was actually feeling good but fell off the back the group. This was a big mistake and Tom more of less told me in a very nice way post race as I went through the next 2km averaging 3.32 pace. So I went through half way 16.47 approx. At that stage I was joined by 3 other runners. Jess Tregrove urged a guy but he didnt go with her surge. I started to focus again and from there on in ran km splits 3.23, 3.21, 3.22, 3.22, 3.21 (i got the course 130m long, yep that's right Timmy). Anyhow I was surprised how comfortable it felt in the back half of the race but for the life of me couldnt go any quicker. It's probably related to the fact that a lot of my recent 10k efforts have bee run at this pace..!
2 weeks to the Gold Coast, it's time to taper now and get ready for the big dance..!!

Long Run

Just couldn't get out of second gear this morning. I was hoping to run 2 hrs with 30 mins at MP but my legs were heavy and ended up just running 1hr 55 and covering 25km. Lucky Chalks and Enda were with me as I just sat in behind them for the run.

Singing in the rain

Mon: 45 mins
It pissed down raining all day, in the morning the good wife commented 'thank god it didn't rain like that for your long run'. My response was 'i love running in the rain and I would never miss a session because of rain' The latter comment still holds true but to be honest, I was looking out the window for a good half hour before I decided to venture out for a 45 mins easy run in the rain. Got soaked but loved every minute of it...Got back to the house had a quick shower and ventured down to the local 'the doncaster' with the good wife. Sat down in front of a blazing fire with a few glasses of red. Great way to spend the arvo!
Tues: 10 by 400s off 1 min
Left the kids in and ran into work, at lunch I ventured over to Rushcutters for a 400s session. The oval was in good condition despite all the rain. There was one patch at about 350m that needed to be negotiated but other than that the track felt fast. The reps were
68, 69, 70, 68, 69, 67, 67, 67, 67, 66
Very happy with the effort as I was on my own for the session. Focused on form for each rep and didn't totally smash myself. In saying that, I do hate the run back from Rushcutters to the city, the hills and steps are a killer after a tough session.
On Monday while I was running and singing in the rain around Kensington. I was pleasantly surprised that I am very close to ES Mark Athletics track. It's open to the public on Tues and Thurs evenings...plan to get down to the track after the GC marathon.

3 weeks left

Easy Saturday, just 40 mins with some strides. Out early for 7 by 14 mins off 1 min. After a 30 min warm up got straight into it. Rep 1: 3.46 pace with Tim for company Rep 2: 3.45 again with Tim for company Rep 3: 3.46 again with Tim Rep 4: 3.47 pace on my own Rep 5: 3.48 Rep 6: 3.49 Rep 7: 3.39 with Fenton helping me out. 15 min cool down and 35.4k for the morning. The company definitely helped. Got home for a nice brreaky with Tim. Shattered now

Fast Twitch

Thurs: Planned to rest but left the kids into childcare and opted to run into work instead of public transport. After work instead of getting the bus, I ran home in the rain.
13-14k approx for the day.

Fri: Decided not to meet the Irish guys in the morning as I was keen to run the Hickson Road 2k reps and to be honest even though Enda's got a bigger V02 than Mo Farah, he's always miles behind me. So no help at all! Plan today was for 3 by 2k at 10k pace off 3 mins

• Rep 1: 6.47 (a truck pulled up in front of me on Hickson, gave him the finger and shouted abuse (very unlike me)
• Rep 2: 6.35 (running anger, still annoyed by the bloody truck driver. Likely to be a mate of Tim's)
• Rep 3: 6.28 (felt good, love the Saucony's)
• Rep 4: 2.58 (decided to blast a 1k fast)

Bumped into Sammy, Conway & TB on Hickson and ended up doing a 20 min cool down with them.

Positive State of Mind

I had my Exec Health check this morning. It was pretty good. I had one in 2008 and in 2010. I improved across the board (drop in weight, blood sugar reduction, cholesterol etc) which is always good. I've dropped a significant amount of weight since June 2010 9kgs. I suppose the key reference for me was the improvement since Dec 2008, I was pretty fit back then as it was 4 weeks before Dubai. I managed to stay on the treadmill for 18.20 back then but stayed for over 21 today. Apparently its called the Bruce. V02 max test. So based on the test my V02 is 73.7. Now I wouldn't read a whole lot into it as there are many factors that must be considered before drawing any conclusions. Put it this way young Enda has as massive V02 but it doesn't equate to amazing running. Frank Shorter had a V02 of 72, so you are getting the picture:-):: Frank could run a sub 2.10 and has 2 Olympic medals. He also loved the 6 by 800 but started out at 2.08 and could reduce each rep by 1 sec. 90 mins was penciled in today, so I ran home in the rain and kept going until I got to 90. Used the time to think about Gold Coast.....?

800s by 6 off 90 secs..

Now it's time to rev up the engine with some V02 sessions. So down to Rushcutters with Laura and Paul. After a 20 min warm up, we got straight into it, the reps went as follows

2.29, 2.28, 2.27, 2.28, 2.27, 2.24

I focused on running the reps controlled and was conscious of my form throughout. On your own these sessions are pretty tough as you are always on and can't switch off.
Laura was running well and ended up blasting the last rep out in 2.45, her confidence is building for the Gold Coast. Looking forward to a few more faster sessions to get the zip back into the legs.

Saucony Type A 5

Out of an easy 45 min jog. Bumped into the HuRT squad and chatted to Clyde who always has some useful insights when chatting about training. Poor auld Mikey Conway was back on the road after his weekend accident. Clyde was trying to convince Mikey that he should 'have a go' at the Harbour run on the 8th of July. Mike 'set in his way' Conway was totally unconvinced. He's thinking late 35 mins may be possible...!!!
2 racing flats arrived in the post today 'Nike Lunar Spider' and the 'Saucony Type A5', very impressed with the Saucony, they feel very light and fast...

4 weeks to go

Thurs: Rest day
Fri:  1k, 2 min recovery, 2k by 3k, 1k, grass in Moore Park

Out early with chalks, JC, Brendan & Enda

1k - 3.24 pace, 2 min recovery
2k - 3.25 pace, 4 min recovery
2k - 3.23 pace, 4 min recovery
2k - 3.24 pace, 2 min recovery
1k - 3.14 pace

Sat: 50 min easy
Struggled to organise lifts to the race so ended up driving over with young Cara & Conor. I didnt have anyone to looked after the kids so ended up running 50 min pushing Cara and Conor in the Phil & Ted buggie. Quite enjoyable running with the kids.

Sun: 30 min warm up, 12 by 9 mins, 1 min slow jog between each rep, 15 min cool down
Same session as last week, there was a large crew at the start Mike Race, Laura, Kate Coburn, Chalks, Rob Costello & Tim joined later in the session. The warm up was nice and easy around 4.40 pace. The rest of the guys were focusing on 4.20 pace and increasing the pace for the final few reps.
I started out on my own and felt much more comfortable this week, keeping the first 10 reps between (3.49 - 3.52 pace). Clyde and Fenton were doing loops in the opposite direction and I was hoping they would join me but they opted not too. Tim joined me for the 11th rep but fell out the back about 6 mins into the rep not surprising that was my fastest at 3.44 pace. The final rep was in 3.48 pace.
10 min cool down with Tim and rest of the guys... 39k for the day. I am shattered now! Brought Timmy back to the house for his weekly feed!

Mid week rambling..

Tues: 400s by 10 off 60 secs recovery jog
I must admit 400s are my favourite session and I have done them in a while. So I was actually looking forward to a shorter sharper session.

With work commitents, I needed to get out very early on Tues and headed down to a damp and wet oval in Kensington. After a 15 min warm up, I got straight into it, the reps went as follows
75, 74, 74, 73, 72, 73, 71, 71, 71, 71. Not sure fast but I felt stronger as the session progressed. Finished off with an easy 10 min cool down.

Wed:
100 mins easy with Chalks. Not sure of the pace, it was around 4.35.

It felt a lot easier than last week. I've decided not race with Striders. May just go as a 40 mins pacer or run it at marathon pace!

Flat as a pancake

Mon: Easy running

Ran in from the childcare centre and it became very apparent that my legs were very heavy indeed. Went out for a 40 min easy run with Berger at lunch and they started to feel a little better towards the end of the run. In saying that, feel very tired. Hopefully the massage tomorrow will sort me out!

It must be the Irish in me...

Thurs: Not the rest day I planned

Really should have been a rest day but ended up putting the kids into childcare and running in from there [5k]. At lunch, I was just going to do some strength work but when I saw the rain I had to get amongst it...it must be the Irish in me. I love running in the rain. Ended up just running 6k putting some strides in the last km. Finished up work late last night and cylced home in the pouring rain.

Fri: 2.5k  by 3 off 4 mins
Out early in centennial well near the tennis courts. I think it's the same park Sean Williams uses for his sessions

rep 1: 3.30
rep 2: 3.25
rep 3: 3.27

Didn't push the session and felt fine throughout.

Sat: 50 mins with 12 by 100m strides
Out with Chalks for an easy run and finished up doing some 100m strides with Chalks

Sun: Long rep session (30 mins warm up, 12 by 9 mins at 3.45 pace, 1 very slow jog in between each rep, 20 min cool down).

I was hoping to have a bit of company but Timmy was still in the boozer at 3am and Fenton pulled the plug.

After an easy 30 min, I got straight into it. The first rep was completed averaging 3.52 pace, the 2nd rep in 3.53 and from then on I held between 3.52 - 3.57 pace for each rep. The 1 min recovery was between 6-7 m/k pace. I wore a heart monitor and my avg heart for the session was 163, there was a noticeable drop in the rate during the reps (down for 165 to 135, in saying that my heart rate crept into the 170 range for the last few reps. I was really hoping to hold 3.45 but I just couldn't get out of 2nd gear. After rep 2, I just focused on maintaining the pace and getting through the session. I ended up running 40km with an average of 4.07 pace.
A tad disappointed but I may still have the half still in the legs. 5 weeks left to Gold Coast...Tom made an interest comment on Friday night, something along the lines of never having run a decent marathon. Well let's hope the Gold Coast is a decent one..!

Now the real work begins

Mon: 40 mins easy, surprised how sore I am?. Cycled home from work

Tues: Ran into work and then met up with the HuRTs squad for 3 by 10 mins off 2 mins. Didn't push the pace (3.45 km/m 1st rep, 3.24km/m 2nd rep, 3.38 3rd rep)

Wed:  90 mins easy with Chalks, freezing this morning and guess who was in the park bright and early. Young Lindop! Cycled in this morning and will get a massage tonight.

Looking forward to putting the head down and getting ready for the Gold Coast. The next 3 weeks will be tough.....

On Track - Sydney Half in 76.14 - 36th overall

Glad to get that one out of the way! It was a tough auld second half of the race. We were well beaten by the English but I did manage to stay 1 min 45 secs ahead of auld Tim Lindop.
The plan was to run 75.40 well that's what I felt I would run going into the race. No watch as I forgot to recharge the garmin so I was running blind for the majority of the race apart from the clock at 10k which I hit at 35.10. So where did it all go wrong, at 5km someone in the group mentioned we went through 5k in 16.30 which put me off a little as I thought it was too quick and slowed as a result. [mistake number 1 - never slow down especially when you are feeling comfortable].
Anyhow I actually felt quite strong throughout the race with very few people passing me. I recall Clyde at about 9k, Fenton and Claire Geraghty at 13k and from there on in I was on my own. I don't necessarily think I struggled in the last 5k but it was difficult to maintain pace with the undulating nature of the course. I know Tom is a believer in not wearing a watch but to be honest, I reckon for a half and full it's essential as if you run a poor km you can push the next if you know what I mean. [mistake number 2 no watch].
All in all, I am not going to be too hard on myself as I think it's a relatively tough course and 4 weeks ago I worked pretty hard to grab a sub 80 min in Canberra. My training is going well and I feel I am on track for the Gold Coast. With 6 weeks left, I just need to put my head down and get the kms in...
Some great times today, I actually think Tom ran the race of the day with 72.38. Tim ran average :) only kidding, he ran very well to hold off Enda in 78.36. Laura ran very well to improve on her Canberra time.

65 mins

Out early with Chalks for an easy run through centennial park this morning. Ran into Lindop and POD at the end of the run. Tim of course was full of banter, he wanted me to hang around so he could get a photo of my new runners...!! Some man for one man!
I'm up in Brizzy on Thurs/Fri this week, so see if Master Sweeney is around for a coffee in the CBD..!

Getting ready for the big dance

Mon: Up in Brizzy for the day so didn't get out until close to 8pm, ended up jogging down to Kenso Oval for an easy 35 min run. Finished up with some easy strides.

Tues: Left the kids into work and jogged in from there (5k), got a massage from Easy Tiger and at lunch ventured out for an 8 by 2 min session with Laura and a guy from the HuRTs squad Paul.

I was planning on running the reps at between 10k and half pace but ended up running them closer to 5m/k (3.10 - 3.15) avging 3.14 pace.
The rest was a slow 90 secs jog between each rep. Legs are feeling good and Tiger has sorted my calf out so looking forward to the race on Sunday

Long Run - 7 weeks to go

I just didn't get a chance to get out on Saturday so ran over to to centennial on Sunday morning to meet Tim, Enda, Laura, Eoin & Mike Race.

1st loop 10k (pretty uneventful apart from Tim and Enda constantly slagging each other). The pace was about 4.32 km/m

2nd loop 10k (slightly quicker 4.27 km/m). It was just myself Mike Race and Laura left from there on in..!

3rd loop 8k (I picked up the pace and brought the average down to 4.11 km/m for the loop with Laura after a very big week dropping off after a few kms. I was surprised Mike Race just kept with me.

I took the run back home from the Kiosk (3.4k) relatively easy (about 4.30 pace). Descent hit out (34.7k) in 2hr 32. Felt pretty good during the run but shattered now. 7 weeks left to Gold Coast.

Building momentum

Sun 6th May: Sydney 10k 34.23
Well I had a descent taper going into Sydney 10k race and ended up running a reasonably good time of 34.23. The race panned out pretty much as I expected. I ran hard from the start until 3k, then consolidated, ran as hard as I could from 5k until 8k and then just hung on in. Pity Tom didnt get the opportunity. Some great runs from the boys in particular Timmy, Macer, Richy Palmer. I was expecting Scott and Barletts to go a little quicker.

8 weeks left to Gold Coast

Mon 7th May: Recovery Run
Easy 50 mins with the HuRTs @ 4.20 pace
Tues 8th May: 7 by 3 mins Hills
Tough auld session but I need to build strength for GC so these sessions are essentially. The session goes from the bottom of Hickson road up around the Tom’s favourite pub ‘the Hero’ and then up to Observatory Hill.

Wed 9th May: Long Run

1 hr 45 mins @ 4.30 pace...poor Chalks has come down with a virus infection so I was on my own

Massage with Easy Tiger, the dry needling definitely released my calf.
Thurs 9th May: Rest....

Fri 10th May: Pyramid 10k pace with POD and the Irish crew

5k with 4min rec

4k with 3min rec

3k with 2min rec

2k with 1min rec

1k

Tougher session and glad to get through it….just kept focused on keeping the pace at 3.26 all the way…once you get through the 3k it’s downhill from there

Putting the kms in..

Sat: 10k Novice, after a short warm up and enjoying the fact that I wasn't racing. Went through the 1st km at little quicker than I wanted (calf was tight after Friday's run so was planning on taking it easy) in 3.50 km/m pace. Pretty much kept the same pace for the rest of the run and finished up with a 37.43. Great to see Tom get a podium finish and Striders take out the team event.

Sun: 2hrs 30 mins with Chalks at 4.30 km/m pace. Chalks stayed with me for 2 hours of it (he's going pretty well at the moment and has committed to the marathon in the Gold Coast. Big week (125k approx) and my body is definitely struggling with the step up. Need to key an eye on my tight calf.
9 weeks to Gold Coast

Mon: 10k easy, joining up with the HuRTs near circular quay [10]

Tues: 6 by 3 mins Hills (from Hickson Road all the way up to Observatory Hill
Struggled a little on the hills, the body was just tired. Glad to get through the session unscathed as the calf is still giving me grief. [14]
Got a massage in the evening and definitely helped free up the calf. Still a tad tight but will be sorted by Sunday with a few rest days.

Wed: Long run with Chalks. A bit like Master Sweeney as we were up before dawn broke. Legs struggled to get going but in the last half hour I started to feel better as I was run 4.20 pace. All up just shy of 2 hours...25k

Will take it easy for the next few days and prepare for the 10k NSW road race on Sunday.

Friday with the Irish

3 by 12 mins with a 5 min slow jog in between each rep.

Easy jog in from home [7.5km] and then met up with Enda, POD, Eoin, Chalks & token Irishman Adam Conquest.

• Rep 1: 3.29 avg pace with Enda and POD for company, in saying that Enda fell off the back towards the end of the rep. Think he was surprised with POD's improvement over the course of the week
• Rep 2: 3.32 avg pace again with boys just behind me. We ran into the domain and the pace slowed slightly with the 3 hill climbs. Felt relatively strong on the hills as Enda fell off the back after the first hill :)
• Rep 3: 3.25 avg pace with the boys again but Conquest joined in again repeating last weeks performance. POD went to the front and to be honest, I was starting to struggle but held on. With 4 mins to go, Enda  put in a surge and went to the front but fell off within 2 mins :) Conquest then took over and pushed it in the last 2 mins and gapped me by 10-15 mins but in the last minute I managed to pull him back.

Another quality session, calves a little tight after the session. 20.8k total for the day.

Long Run 2hrs

Out with Laura, Chalks and Eoin for long run. Beautiful morning for runnning. Kept the pace nice and easy 4.38 avg. Tired in the latter quarter of the run. Will rest the legs today as we have a tough tempo session planned for Friday (3 by 12 mins)

10 weeks left to the Gold Coast

Sat: No chance for a run as we moved house...pretty shattered after that and I didn’t even lift a box :)

Sun: Ran from the new place in Kensington to centennial for 3 laps of the 8k loop. Tim was a no show but had the pleasure of the company of Chalks and Eoin.

• Lap 1: 4.50 km/m
• Lap 2: 4.22 km/m
• Lap 3: 4.03 km/m (Chalks only ran 2-3 km of this one but I was pretty impressed that he hung on for so long. Eoin was pretty strong on the last rep.

Ran back to Kensington for a big breaky with the boys...even test out the pool, the water was nice and cold. 30k all up for the day

Mon:

• 40 mins easy at lunch
• Ran home in the evening, a little longer than Surry Hills, it’s just short of 8k according to the garmin.

Tues: Hills
It was a very long warm up from Kensington to the bottom of Bellevue hill in Double Bay (about 8km). Auld Timmy spotted me on my way to meet the boys. Met up with the Irish boys (POD, Enda & Clyde) for a hill session (5 by 3 mins on Bellevue Hill). I was thinking only 5 reps! But after 3 reps I was very happy we were only doing 5! Enda led out each rep, I was just behind him with Clyde and POD a few meters back. It stayed like that for the remainder of the session apart from the last one where I finished line ball with Enda. Tough session, obviously I need to do more work on them hills. I was shattered by the end of the session. All up 21km for the morning.
10 weeks left to the Gold Coast, pretty happy with my training to date...just need to keep it consistent!

HuRTs.ie

Thurs: Rest day, just went to the gym for a spin on the bike and did some strength & stretching work.

Fri: Out with the Irish crew (POD, Enda, Elvis, Eamo, Eoin) with a few non Irish in attendance (JC & Adam Conquest). I ran from home down to Shelley Street for a 6.30 start.
20 min warm up
3 by 10 mins with 5 min recovery jog
15 min warm down
Ran home
1st rep: I ran with Enda for 1st rep avging 3.27 pace with POD just behind. Which got us from Hickson to the Opera house.
2nd rep: Again with Enda who fell off the back on the hills on the back half of the domain. Avg pace was 3.29 which was definitely helped by a very quick first km.
3rd rep: More of the say with Enda and Adam Conquest for company, Enda called out there was 2 mins left and then I push the pace with AC following me for a 3.26 avg split. Ran back with the boys to Shelley Street and then ran home.
24k for the day
Best of luck to Big Sam and Beermatt on Sunday in London. Both guys have been training very well. If Sam gets carried along I expect him to run between 2.45-2.47. He's a strong finisher so he should use that to his advantage. Beermatt has pulled together a very good 12 weeks and is racing very well. His confidence will be high and I expect him to nudge under 2.30. The weather is looking good, it may rain but conditions are looking quite favourably. Also all the best to Tucks and mountain goat Fats as they tackle Mt Solitary on Sunday..

Hey Jane

Sun: Well I ended up running Canberra Half with a solid run of 79.40, more importantly I stayed ahead of auld Timmy, who tells me he stalked me the whole race. In saying that, there is no record of him running the race...check the results...where is Timmy's name?

Mon:Nice easy jog into work [4] and 10k at 4.20 pace with the HuRTs

Tues
Ran into work [4]

10 by 3 mins off 1 min
15 min warm up

3.32, 3.21, 3.23, 3.18, 3.20, 3.15, 3.21, 3.13, 3.26, 3.19

15 min warm down
Calves were tight but felt good throughout. Got a massage in evening at Jackie's, first time I've used Amanda and she sorted by calves out.
[14]

Wed:
Pissing down rain this morning and met up with the Irish crew [POD & Enda] who will defeat the English crew in the Sydney half in May! Ended up running a tad over 1 hr 40 mins at 4.23 pace for 23k. The MLR is a lot easier when running in a group. Actually enjoyed running in the rain this morning. Will take a rest from running tomorrow...and get ready for a tempo session with the Irish boys on Friday morning.

Picked up the new Spiritualized album and really like the new single 'Hey Jane'. Had a look for the youtube clip but after an initial look, I won't post it on the blog. It's something your likely to find on Auld Lindop's blog. Found a recording from the 'Royal Albert hall that will give you an indication...

http://www.youtube.com/watch?v=CQ6c28kbeSM&feature=related

Master Sweeney, how do you embed your youtube clips..

Sickbag

Wed: MLR of 90 mins at 4.32 pace, on my own again. Really need to get some company for these MLR...anyone interested in meeting at 6am on Wed mornings?

Thurs: Ran into work and felt pretty average all day so decided not to run. There has been a stomach bug going around and sure enough it hit me on Thurs evening.

Fri: I had some pretty important meetings Friday morning, so went to work. I was pale as a ghost all day and went to bed at 7pm and didnt rise until 7am...can't remember the last time i've slept for 12 hours.

I am feeling better today, Timmy will be over shortly for our trip to Canberra. Not sure if I will run the half in the morning. I will see how I feel later today..

Pyramid

Mon: 43 mins at 4.21 pace, went at lunchtime and ran over to centennial. Feeling good at the moment, typically I would find it difficult to get going on a Monday but found it relatively easy.
[10]

Tues Fartlek (Pyramid)

There was a bit of wind out there today but still managed to keep the pace pretty consistent. Easier session than last week as you know once to get to the 5 min rep its downhill from there.

o 15 min w/up
o 1min (3.12) with 30sec rec
o 2min (3.12)with 1min rec
o 3min (3.19) with 90sec rec
o 4min (3.26) with 2min rec
o 5min (3.26)with 2.5min rec
o 4min (3.23)with 2min rec
o 3min (3.21) with 90 sec rec
o 2min (3.16) with 1min rec
o 1min (3.10) with 30sec
o 10min jog down

[15]

Sunny Queensland

Thurs: Up in Brizzy with work, didn't get a chance to get out and run

Fri:
The plan was as follows:
20 mins warm up (4.40 pace)
15 mins at marathon pace, (3.42 pace) 5 min recovery
15 mins at marathon pace (3.41 pace)
20 min warm down (4.35 pace)

The session was a lot easier than I expected, I was staying in the middle of broadbeach so ran for 20 mins down towards Miami beach. Basically got back to broadbeach. The roads are very flat and it's pretty easy to run on the cycle lanes..

[17.5]

Sat The plan was for a 30 mins aerobic run at 4.20 pace, After a 5 mins warm up got straight into it! Basically stuck to 4.06 pace from the start to finish. Finished up with some strides (10 by 100m). It was pretty warm around 27c but very little humidity so felt very comfortable throughout.

[10]

Sun:I got out early around 6.30am and was surprised how warm it was. Ran for 1hr in one direction and basically turned back. The wind picked up on the return leg but I still managed to keep the pace at 4.25k

[27]

Happy with the week of training. 104k for the week and 12 weeks left to the Gold Coast.

Getting down to Business

Monday: 45 min aerobic run with Berger. Berger is currently training for Canberra and was keen to keep the pace at 4.20 km/m. Beautiful sunny day for running…
[10k]

Tues:

Ran into work [4k]

Farklek, I haven’t pushed the pace in while so I was keen to see if there was any speed in the legs.

o 20min w/up
o 3x3min with 90sec rec at 5k pace(3.22, 3.21, 3.20)
o 4x30sec fast with 1min rec ( 3.15, 3.12, 3.10, 3.12)
o 3x5min with 2.5min rec at 10km pace (3.26, 3.28, 3.31)
o 4x1min fast 30 sec rec (3.10, 3.12, 3. 15, 3.08)
o 10min jog down

Tough session and disappointed I struggled to keep the pace on the 3 by 5 mins. The recovery running in between was pretty slow around 6m/k pace

[16]

Wed:
Up early for 90 min MLR, struggled to getting going and was a little tired towards to the end. Still managed to keep 4.30 pace for the whole session. I am thinking I need company going forward on this run..
[20k]

Another recovery week....now it's down to business

Mon: Easy 10k
Tues: 10k tempo (3.45 pace), struggled to keep the pace...but got there in the end
Wed: Rest
Thurs: 5k run in, 6 by 3 mins with Berger with a 1 min float, just ran with Berger. The pace was about 3.35 km/m with a fast last rep
Fri: 12k easy with Tom, Tucks & Timmy
Sat: 12k easy with 12 by 150m strides to finish off
Sun: 2hr 08 mins with Tim, lost the garmin signal but the pace was pretty easy. We actually left the park today and ventured down to the beaches which involved a few hills. Picked up the pace for a quick last lap in centennial avg'ing 4.05.
After the run, ventured over to Ella's 3rd birthday for about 30 cups of tea with Tim, Jono Fenton & families in tow.
I'm feeling good at the moment so looking forward to ramping up for the Gold Coast marathon in July. 13 weeks to go..!

Recovery week

Basically just ran easy last week to ensure I was over the virus. On Mon/Tues & Wed just ran 10k very easy. On Thurs, I got out with the HuRTs squad for a hill session on Argyle to Observatory Hill (550m from top to bottom). I didn't want to smash myself, so stayed in the middle of the group and ran 7 reps steady. Another easy 10k Friday. I rested Saturday.
On Sunday got out for a long run in the arvo running 27k in just under 2 hours at 4.25 km/m pace. Today I got out with C Berger for an easy 9k in 4.20 pace.
Congrats to Enda on a fantastic performance down in Melbourne in the Ironman (9.33). Very impressive marathon off the bike in 3.05!

The pin has been pulled...

Yep, made a call on the weekend to pull the pin on Rotterdam. It wasn't the easiest decision but after chatting to some of my running mates (sorry Tom, didn't consult you as I knew exactly what you'd say to me :), it was pretty clear that I would not achieve my goal of a fast marathon with 3 weeks of haphazard training.
So I will focus on getting better and target Gold Coast in July. I'm not a huge fan of the Gold Coast as it's a very boring marathon but as Uncle Dave put it 'it's flat, fast, you can put your drinks out, no jet lag etc..'
Got back on the road today, felt like going long but decided to go for an easy 50 min. Really want to make sure I'm over the virus before pushing it...so will run easy for the next few days.

Sixfoot washout

Well I got out on Thursday 8th March for a 6k tempo with a average pace of 3.32 km/m. I felt ok and was happy to get back to some faster running. On Friday, I went to the Doc for my blood results and he indicated that I was getting over a virus.
With the sixfoot cancelled, we still ventured up to the Blue Mountains to hang around with Timmy, Tucks & Tom. We even brought the children along.
On Saturday we hit the course from Megalong Rd and ran to the the Deviation (about 28k), actually felt pretty good on the run. There was a mix up about where Tom's Dad would pick us up from, well we ended up walking 1hr 30 mins...just to add a few more kms. We ended up having a great weekend with the kids loving staying up late and generally running riot throughout the homestead. Since Sat, I've decided to rest up until the virus clears up...!! With a month left to Rotterdam, I am considering pulling the pin...will see how I go in the next few days but I need to get back running soon!
To checking out the pics from the sixfoot, best going to Tom and Timmy's blog

Turning a corner

I've been struggling since I got back from my shark trip. The chest infection seem to hang around for a little longer than expected.
I ventured out to North Head on Saturday and pulled the plug after 5k, I was struggling with my breathing and just felt terrible. Took a few days off and tried again yesterday (5 by 1k off 90 secs). I struggled again and couldn't even hit 3.30 pace. Went back to the doc this morning and my chest has more or less cleared up. He reckons I will be fine i a day or two, it just takes a few days to get over these things. As a precaution I did a number of blood tests and will have the results on Friday morning. Given I always have a low white blood count he will focus on any significant variations from my last test in Jan.
I decided to get out for a run at lunch, ran over to Balls head and back (about 55 mins) and felt surprisingly good. The hills were a lot easier...bumped into Tucks on the way out. It will be touch and go if he makes the start line.

MLR # 4 & 200s

Wed: Out with MC, Tom and a few others for a MLR. Coughed up a lung in the first half hour but felt a little better the more we got into the run. The pace was pretty easy but no idea as I stopped the garmin mid run. All up approx 90 mins..

Thurs:Went to the doc on Wed evening and he confirmed i had a chest infection on my left lung. So he gave me a course of antibiotics. With that in mind, I altered my speed session from a 800m session to a 200m. Ran over to Moore park bright and early and after a 2km warm got into the 200m session. The plan was 16 by 200m off 30 secs. Beautiful morning for running, didnt push it just ran them controlled...The rep avg was 37 secs...chest was fine...
Heading off soon to swim with the sharks down in the neptune islands...can't wait!!!

Tempo

On Sunday arvo, I got out for a 35 mins easy run in Moore Park to get the blood flowing in the legs, by 4pm I was in the Trinity with Tim drinking a few well deserved ales.

Mon: Easy 10k with Craig Berger

Tues: Slept poorly on Monday night and seem to have a cough that i am a little worried about so rocked up to HuRTs to see how well the legs would respond. Front crew (J Feno, Scott, Barts, P Macc & Ray) took off and I settled in a group with Tucks, Heyden, Sam and Conway. Went throu the 1st km in 3.45 not feeling great and told the guys I would not turnaround at 22.5 mins but continue on back to work. After a few more kms at 3.45, I started to feel a little better. We turned at 22.5 mins (avg'ing 3.43 pace). Upped it a little on the way back with Heyden & Tucks pushing the pace. Pulled the plug at 10k as I didnt want to push myself too much. Avg pace 3.37 covering 10k in 36.16. Big Sam and Conway were looking strong, Timmy better watch out!! No sign of Tom today, obviously still recovering from his recent bout of sickness.

Smithfield 25k

Fri: 10k on the treadmill a 4.15 pace, Eamo roped me into a charity run for the cancer council. I must admit, I don't like running on treadmills...just feels a tad weird.

Sun: 25k Smithfield, the plan was as follows:
4.20 for first 5k
5k - 20k (4m/k)
20-25 (push the pace)

Met up Ray & Big Sam at the start and we agreed to run together. Again very warm and humid out west...kms splits
4.06, 4.04, (tried to bring them down) 4.20, 4.19, 4.35 (included a pit stop)

To be honest, I wasn't feeling great for the first 5k but eventually got into it.

5k - 20k
4.02, 3.54, 3.55, 4.08, 3,58, 3.58. 3.55, 4.03, 3.59, 3.57, 4.01, (at 16k Sam started to struggled a bit), 4.02, 4.01, (Sam fell off the back around 18k) 3.56, 3.55

20-25k
3.38, 3.46, 3.39, 3.41, (At this stage, Ray wanted to catch the lead lady, we ended up catching her with about 250m to go) 3.22 (50 sec at 3.30, I always sems to get the course long)

Avg 3.58 pace, so pretty happy with that. Ray and I ran over lots of runners in the last 7-8k. I'm not even sure if Ray was putting in much effort. He talked for the whole run. Sam was a tad disappointed but considering the hills and humidity it was a very good hit out. Will be back for the 30k on the 25th March.

The Shark are circling

Tues: 2 by 20 mins with HuRTs
Ran into work in the morning

Tough old session at lunch, basically ran with Andy Heyden on the way out avging 3.34 km/m and then 3.35 km/m on the way back. Not sure why but never felt completely comfortable during the session.

Wed: MLR #3
92 mins running with the HuRTs boys, ran into Tom in centennial and we lifted the pace for 2 laps of the park. Glad to finish up running alongside Tom near Woollahra gates. Shuffled home from there.

Thurs: 400 by 8 rolling every 2 minsStruggled to make start of the session due to work commitment so only had to do 8 reps. The pace was on from the start. Ran alongside Durante for the majority with Bartlett’s just behind me for most of the reps but he was stronger on the last one. I didn’t have a watch. Bartlett’s avg’d 68 so happy to see a bit of speed in the legs. Tim and Big Sam were a few seconds behind us blowing very hard..

Even with a little zip in the legs today, I am still feeling a little latargic at the moment. I am hoping the 'Shark Diving' trip down in Port Lincoln next week will give my body and mind a little rest..

Sixfoot

Sat: I was spending the weekend in the blue mountains, so I headed off to the start of the six-foot and ran down to Coxes river and back. I'd no garmin, approx a 32k roundtrip. Tough auld run as it's pretty easy to get down to the river but running back up the hills in particular the stairs at Nellies Glen. The roundtrip took approx 3hrs 20 mins. There were plenty of runners on the track. Ran with Jono W for about 8k and a few others on the way back. With all the rain, the course was in terrible condition and according to Bren Davies if it stays like that it's unlikely the sixfoot will take place this year as it's too difficult to cross coxes.

Sun: easy 11k, quads felt pretty sore after yesterday's effort.

800s in rushcutters

With little or no time to escape from my desk today, I opted to go to Rushcutters bright and early this morning. The oval was nice and bouncy and there was little or no wind.
The reps were pretty consistent
2.34, 2.30, 2.29, 2.30, 2.31, 2.29, 2.30, 2.28 off 90 secs..the V02 sessions are starting to feel a lot easier...

MLR #2

Out with Mike, Sam & Rob for MLR. Mike was looking for his cash and thought my performance on Sat was very poor. All up 18.5k at 4.37 pace. Actually felt pretty good, I maybe turning a corner...

Easy Monday & Tempo Tuesday

Easy 10k Monday, the legs felt pretty good so maybe the easy 20 min late Sunday arvo helped!

Today I went out for an 8k tempo, after a few easy kms I started out at the bottom of Shelley ran along HIckson road and did a loop around the Siebel hotel (2k) and back down HIckson. Repeated the loop for 8k, conditions were perfect. It was relatively easy to hold the pace at 3.35 k/m with the tempo taking 28.35. 2k cool down.

Sat Striders & Sunday long

Sat: Over to Homebush for the first 10k of the season. Descent hit out but I was hoping for a better time. Ended up with 36.33. Felt fine for the first few kms but couldn't get out of second gear.
It seemed to be the same story for the HuRTs guys (Tom, Tucks, Tim & Sam) as we all ran below par. To be honest I'm not that concerned with the time as I am pretty happy with my current training and the times will come.

Sun: I was considering heading North to run with Tom & Sam but opted for centennial instead. Ended up tagging along with Sean's group. I ran with Steve T for the first 10k or so and another 10k in the middle of the group briefly chatting to Keith and a few of the young guys. I kept with them until about 22k and then ran the remaining 9.7k on my own. I was avging 4.28 km/m for the first 22k and pushed the remaining 9.7k and ended up with an avg of 4.24k just shy of 32k for the morning.

I went for an easy 20 mins after I put the kids to bed at 7pm. The rationale behind the 2nd run in the evening is to get the blood flowing & prevent soreness & stiffness.

400s rolling every 2 mins

Struggled out of bed this morning. I was planning on going to Rushcutters (which is only a 10 min jog away) but decided on the shorter route (7 mins away) and ended up in Centennial's MacKay Oval.
400s rolling every 2 mins...
Reps went as follows:

73, 73, 72, 72, 71, 72, 71, 71

There was a little bit wind and I felt I was working a little too hard to keep on pace. PF was a little sore afterwards but the body mechanic sorted it out at lunch with his dry needling technique. It's pretty amazing.

Good to see Martin Harris back running. I would like him to list a 'marathon goal' for 2012...come on son, you know you want too!

I see Jono Fenton has decided not to run Homebush at the weekend. Conway is also considering pulling the plug...the course is too slow....HTFU guys...come on!!

The start of the MLR

I was hoping to get out with the HuRTs boys at 12.10 for a MLR but got caught up in work so ended up going out myself. Ended up running over the bridge to Balls Head. Plenty of hills to contend with. All up 72 min at 4.38 pace.

Barry Norman

Mon: Easy 10k in very hot conditions (31c) with Berger. Bumped into the HuRTs squad and ran 4-5k with them.

Tues: 800 by 8 off 90 secs
Opted for this session as I can't see the benefit in doing 3 lactate thresholds sessions in a week. You are only asking for trouble on the injury front. Anyhow I was joined by Jono Fenton and Jake.
Again it was hot and humid and there was a little bit of a headwind to contend with. Reps went as follows

2.37, 2.34, 2.34, 2.35, 2.33, 2.34, 2.33, 2.25
Jono was 3-4 secs ahead of me on the majority of reps. In typical fashion, i felt very comfortable on the 1st 400 but needed to work hard on the 2nd 400 to maintain my pace. In the last rep, just sat on Jono's shoulder and ran over the top of him in the last 50m...
Good to see 'the tree of life' get an Oscar nomination for best picture. It was overlooked by the Golden Globes and is very unlikely to win as I noticed it's not nominated for 'best film editing'. I recall back in the day Barry Norman the esteemed film critic for the BBC highlighting the high correlation between the Best Picture & Best film editing award..so if you are not nominated for best film editing...you've little or no chance in winning the gong for Best Picture...shame really.

Long Saturday & Recovery Sunday

Sat: Out for a long run with Timmy, Conway & Durante. I was a few minutes late and on approach the guys started running away from me :). The plan was 32k which included 2k run from home, 10k loop in centennial including the Woolahra Hill. I was also keen to run the each loop a tad quicker.

Loop 1 (12k) 4.30 k/m
Loop 2 (10k) 4.24 k/m
Loop 3 (10k) 4.21 k/m

On the run over I was a little concerned as the legs felt a little heavy. Pretty uneventful first loop. Half way through the 2nd loop, I lifted the pace and it was great to hear Durante blowing hard and Conway who after slagging my Tempo performance was asking me to slow down. Durante pulled the plug at the Kiosk, Conway surprisingly made it up Woolahra Hill and Timmy was hanging on for dear life! I went solo on the last loop as Conway and Timmy decided to back off the pace and just run a loop of the park.
The last loop was tough, I was just glad to get through it. For those that have had the opportunity to read Timmy's blog I am not even going to try to defend myself. You all know Timmy, he tend to blow things out of proportion. Conway for one was laughing and joking about my chances of running within 60 secs of Tom next week. In relation to the soft rolls, that's all Timmy talked about. Stuff like 'do you think we can get rolls like that in the eastern suburbs' 'i really like your bacon & eggs but I'm not a huge fan of your bread'...anyhow i could go on but I won't.

Sun: 11k recovery run to Neilsen's Park, again the legs felt heavy so I am going to incorporate an easy 20-30 mins run 5-6 hours after my long run to get the blood flowing again and improve my recovery.

I am relatively happy with progress during Jan, my endurance is improving after some decent long runs but I am struggling during the longer lactate threshold sessions. I never really have any issues with V02 sessions & I will continue to use them quite sparingly next month. In saying that in the lead up to a race I do like to focus on faster leg turnover so next week I will complete an 800 session on Tues & a 400 on Thurs.
My weekly avg during Jan was 110km, for Feb I will increase that slightly to 120k. No major changes but I will incorporate a MLR on Wed an continue to focus on tempo sessions & include some double days.

Recovery

Out for an 11k recovery with Tim. We ran the outer loop in centennial park - good prep for 6fooot! Planning on going long tomorrow and will add a few hills in the hope it's gives us a little strength. 11 weeks to Rotterdam.....and 6 to 6foot!

Australia Day - Tempo

Over to the Highnam house nice and early for a 16.5k tempo with Tim, Jono Fen, PMAC, J Barts & Sam. It was very humid and after a few kms warm up, we got straight into in. We were aiming to stick to 3.45 pace, felt fine just before the turnaround around 8k and then the legs started to feel heavy. Strange really I was fine when PMAC called out 10k but for some reason a gap opened up just after 11k, I continued on keeping to 3.45 pace but the wheels started to fall off just after 12k, still on pace at 12.4k but from then on in i struggled home. When I stay i struggled home, I basically crawled home. Took a wrong turn and decided to pull the plug at 16.2k at 3.51 pace...shattered at the end. Not sure if I was dehydrated or just tired but I can't recall feeling like that after a session in a very long time. Enjoyed the breaky at the Highnams and the banter on the way home in the car...Timmy has it in for poor Enda...

Knackered..

Mon: Easy 10k but felt very sluggish. Missed my swim class in the evening due to work commitments.

Tues: HuRTs (4 by 10 mins)

Again not feeling great, probably had something to do with the 4 coffees I had prior to the session as my stomach was a little upset but legs were also heavy.

rep 1 (3.29 pace)
rep 2 (3.27 pace)
rep 3 (3.45 pace)
rep 4 (3.34 pace)

Wed: Ran into work (5k very easy, legs felt a little better. Followed by 30 mins on the spin bike (1 min on, 30 spin).

I've a massage scheduled this evening so hopefully that will sort the legs out..

Heading over to Manly tomorrow for a 16.5k tempo run with the HuRTs boys...should be fun...

The Descendants

Wed: Easy 10k, went to the body mechanic who is keen for me to cut back on the Ks but I felt good as gold after he stuck a few needles in my glut. To be honest my pf was tender going in but didn't feel a thing leaving.

Thurs: am - session with BIg Bear that focused on core and glut strength.

Lunch: Out with the HuRTs for 8 by 800m. Big turnout with Tucks and Scott at the front. Just tried to run them steady. First one was in 2.34 and the rest were in 2.30/31 with the last one in 2.24. Of course I had to go with Tom in the last one....I will never learn.

In the evening, I was tossing up whether to go to 'PJ Harvey' or 'The Descendants'. We opted for the latter and I wasn't disappointed. George Clooney is excellent in this tragic tale but in a very odd way I had no emotional attachment to any of the characters. I suppose I considered all the tragedy as part of life.

Fri: ran to the pool from some drills then ran to work.

Sat: long run with Laura, Tim and Mike - 30k in 2.11 (4.22 km/m). Felt good throughout and happy to get progressively quicker.
10k (4.36)
8k (4.27)
8k (4.18)
4k (4.05)

Sun: easy 10k

Recovery

Mon: 9.5k with the HuRT squad. I was quite tired towards the end of the run down Hickson road.

In the evening, went to swim school with Vlad...knackered at the end of it. Only really doing drills and some freestyle at the end of it.

Tues: HuRTs (6 by 5 mins)Opted only for 6 reps as I am keen not to push myself after the marathon. Kept the pace relaxed at 3.35 km/m.

The Tree of life

Fri: Ran to Cook and PHilips pool for some swim practice, then ran into work.

In the arvo went to the gym for 40 mins hard on the bike (1 min on, 30 sec easy for 30 mins with a 10 min climb)

Rested Saturday

Sun: Out with auld Timmy chasing a 6foot qualifier to the Sydney Marathon Clinic in Smithfield. The weather Gods were with us, giving us a cool day with a bit of rain. We started out slow and increased the pace half way finishing in 3hrs 20. Actually felt pretty comfortable throughout and glad to get through it....I'm sure Tim will talk about the characters we met on out journey and can you believe it no teabags at the finish ;)

On the movie front, I ended up getting to see the 'tree of life'. Well what can I say other than it's amazing, surreal and such a beautiful movie. In the first hour, there's very little dialogue but we are immersed in a glorious visual display of life from the beginning. Life in all it's beauty and terror is explored in 1950's middle America where we follow the O'Brien family through their own trials and tribulations. Its a movie everyone should see...! Goodnight and good luck!

2k by 4 (off 2 mins)

Ran into work. Missed the HuRTs session today so headed out on my own. Started the reps from Shelley and they went as follows

6.38
6.42
6.31
6.39

A bit of a swirling wind out there which was more apparent on rep 2 and 4 for me. Felt good throughout but would have liked a bit of company. Ran into Jono Fenton on my first rep...!
No pain in my PF this morning, obviously the icing, stretching and massage is adding value but the biggest contributor is the strasbourg sock. Managed to keep it on the whole night.

Running here there and everywhere

Mon: Ran into work, at lunch ran over to Milson's point to see Mark Green about plantar. Mark is keen for me to reduce my kms and has given me some stretches to do. He also thinks it's nerve related so will focus on releasing the tension especially in my calves. Ran back to Shelley. Then ran home to Surry Hills. Put the kids to bed then ran down to Cook and Philips for a stroke correction class with Vlad. Knackered after the session and then ran home!

Tues: 8k easy in the morning
45 min tempo session with the HuRTs boys at lunch. Never felt a 100% comfortable but happy to get through the session. Got back in 44.55, the tunnel on HIckson messed up the garmin but after chatting to Tom the pace was approx 3.42. Timmy blamed the crowd but he was actually walking when I passed him on the hill near Boy Charlton. Auld Timmy is struggling at the moment..

Wed: Ran into work, squeezed in a quick 4k at lunch (too busy at work), ran home..

A man of few words

Fri: Out for an easy 10k

Sat: Felt tired so I was looking at a rest day but in the arvo decided to run down to Boy Chartlton for a 1k swim with Big Bear and Katie. Ran home from the pool.

Sun: Decided to go early and arranged to meet Tim, Steve T and Conway. I didnt plan a late night Saturday but after a late dinner in Darling Harbour, my father in law twisted my arm and ended up in Star City. Ended up winning $180 playing black Jack but woke with a terrible hangover.
Conway was a no show (apparently on the drink) so just tucked in behind Tim & Steve and said very little during the entire run. Steve T retired at 13k citing tired legs and auld Timmy could only manage 90 odd mins. Ended up running 26k in 4.34 pace...tough run!

Midweek running

Wed: Ran into work and went out for an easy 8-9k at lunch, struggled in the heat.

Thurs: Out with Eamo at lunch for an easy 9k.

After work I ran from Shelley to centennial and did a 10k steady state tempo in the park. I ran on the inside track which was a pretty tricky as you need to be careful with your footing. Kept the pace at 3.45km/k. 2k cool down. Lots of people in the park this evening.

10 by 3 mins off 60 secs (HuRTs)

Ran into work this morning and then went out with the HuRTs for a V02 session. It was pretty hot out there today and surprisingly there were quite a few people around.
I ran with Jono for the majority with Heyden a few seconds behind us. I didn't have a garmin but Jono informs me that for the 1st 8 reps we averaged 3.24 km/m and for the last 2 3.15 km/m. Not sure if it was the weather but i found the session pretty tough!

Happy New Year

Fri 30th: 8 by 800 in Cessnock (Drain Oval), 90 sec recovery, I was pretty consistent with an avg of 2.35

Sat 31st: 50 min easy

Sun 1st: 26k in a shade under 2 hours, pretty hot and never felt that comfortable, just happy to get through it.

Mon 2nd: 55 mins easy with some strides...

Back to work in the morning, happy to get back into it, guess I like the routine of it all.

No year in review for me, as I had a shocker. Ran one good race all year, which was the 10k in Homebush. I've been pulling together a plan for 2012, no major change but will ensure I incorporate recovery into the week. I also seem to have difficulty incorporating the 3 core
strands ( v02, lactate threshold and endurance) into a week without getting a niggle. So with a heavy heart I will adopte a phased approach and if the body is up to it I will mix it up. For the 10k in Nov, in the 4-5 weeks prior I focused on V02 but racing within 3 days resulted in a niggle in my calf. As a result I've been more or less confined to shorter tempos for the month of Dec. So i will continue to train like this. This is not a bad thing given my key focus for 2012 will be running a sub 2 hr 40 marathon which does not require much in a way of v02 and requires a more phased approach. Anyhow even with a slight niggle, I've enter Rotterdam. Time will tell if my plan comes together!

Movies of the Year
1) Midnight in Paris
2) The Guard
3) Drive

A piss poor year on the movie front but it was a stellar return to form for Woody Allen with 'Midnight in Paris'. Owen Wilson plays Woody to a tee, dressing like him and is wonderfully whimsical as love sick pup primarily of culture but as with all Allen's characters they never really understands the opposite sex.
The Guard is a fantastic black comedy with Brendan Glesson as an oddball cop. Back in the day, I've served this man a bowl of soup and a pint of the black stuff. It's great to see him go from strength to strength after a very impressive doco on Winston Churchill and the very funny 'in burges'.
Drive on the other hand is a slow burner which really brings Ryan Gosling's talent to the fore. I thought he was the perfect womanizer in 'crazy stupid love' and he plays the sad eyed man of few words like Brando of old. Not sure if he will hit the latter's dizzy heights but he 'may be a contender'.
The reality is, for date night I choose 'alcohol' over 'movies' so I didn't get to see as many as I would have liked. For instance, I am a big Terrence Malick fan and I didn't see 'The Tree of Life'. It's out on DVD now and will rent it when the 'good wife' is away...as she has no time for TM whatsoever. Which brings me to the my favourite TV show of 2011. I am big fan of the 'Modern Family & White Collar but the gong has to go to the 'Good Wife' :)