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.