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.
Tuesday, January 31, 2012
Sunday, January 29, 2012
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.
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.
Friday, January 27, 2012
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!
Thursday, January 26, 2012
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...
Wednesday, January 25, 2012
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...
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...
Friday, January 20, 2012
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
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
Tuesday, January 17, 2012
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.
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.
Sunday, January 15, 2012
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!
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!
Thursday, January 12, 2012
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.
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.
Wednesday, January 11, 2012
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..
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..
Monday, January 9, 2012
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!
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!
Thursday, January 5, 2012
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.
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.
Tuesday, January 3, 2012
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!
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!
Monday, January 2, 2012
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' :)
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' :)
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