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.
Thursday, September 27, 2012
Monday, September 24, 2012
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.
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.
Thursday, September 20, 2012
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.
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.
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.
Monday, September 17, 2012
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'
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'
Wednesday, September 12, 2012
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.
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.
Wednesday, September 5, 2012
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..
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..
Monday, September 3, 2012
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!
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!
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