It was lashing down rain this morning. Mr Lindop was standing outside my front door at 6am otherwise I would have gone back to bed. We jogged to centennial for 3 by 6k loops
Loop 1 (4.28 pace)
Loop 2 (4.15 pace)
Loop 3 (4.01 pace)
Nice to get through the session, we pushed the Wollahra Hill and the longer we went the better I felt. Dropped Timmy in the last lap, he was wrecking my head saying that he would smash Tiger, Rich Palmer and Conway over any distance for the remainder of the year. In saying that I only put 15 secs in him. Both of us were shattered during the warm-down. All up 23k.
I was surprised to see Frankie go last night in 'next top model', can't believe Cassie is still in with shout. They are off to London next wk, I wouldn't be surprised if they don't let Cassie throu' customs.
Wednesday, June 17, 2009
Tuesday, June 16, 2009
Progressive Tempo
Large HuRT squad contingent today, to be honest I don't know half them. I really should socialise more but I'm always running late and just don't get the time. Given the size of the group, we split into two, the plan was to run the initial 10 min split at 4.10 and decrease by 10 sec every interval. With Serg at the front of the group that was never going to happen. I forgot my garmin so we all tucked in behind Serg (including English Andy, Ray, Charlie, a new guy Enda introduced me too - I think his name was Andrew).
Anyhow, we set off at 4 min/k splitting the group pretty quickly, after 10 min I think we went to 3.50, by the Park Hyatt we were down to 3.40 and at the turnaround we were down to 3.35. With all the km's in my legs I was surprised that I was feeling pretty good. We increased the pace again as we approached circular quay and by the Opera House Andy fell off the back of the group and we started to pick up the stragglers from the 2nd/3rd group. I fell off the back of the group after the 2nd gate in the domain, Ray fell off shortly afterwards. I struggled from the pool to the stone gates but picked up Ray and Charlie (who afterwards explained he'd some breathing problems). Serg surged ahead to the finish creating a large gap on the new guy and myself. I was half expecting English Andy to run over the top of me but I am not surprised as afterwards he explained that he ran 42.2k in training on Sunday in 3hr 04 mins. He's certainly looking good for GC.
Serg is definitely hitting form at the right time. Pretty happy with the session today, it's a great session for building strength and and after talking to some of the boys after the session will change the session slightly on Thursday to make it more of a threshold session...
Anyhow, we set off at 4 min/k splitting the group pretty quickly, after 10 min I think we went to 3.50, by the Park Hyatt we were down to 3.40 and at the turnaround we were down to 3.35. With all the km's in my legs I was surprised that I was feeling pretty good. We increased the pace again as we approached circular quay and by the Opera House Andy fell off the back of the group and we started to pick up the stragglers from the 2nd/3rd group. I fell off the back of the group after the 2nd gate in the domain, Ray fell off shortly afterwards. I struggled from the pool to the stone gates but picked up Ray and Charlie (who afterwards explained he'd some breathing problems). Serg surged ahead to the finish creating a large gap on the new guy and myself. I was half expecting English Andy to run over the top of me but I am not surprised as afterwards he explained that he ran 42.2k in training on Sunday in 3hr 04 mins. He's certainly looking good for GC.
Serg is definitely hitting form at the right time. Pretty happy with the session today, it's a great session for building strength and and after talking to some of the boys after the session will change the session slightly on Thursday to make it more of a threshold session...
Monday, June 15, 2009
Easy Monday
Out with Serg, Craddock, Sixfoot Charlie, Matt Kaley and Clyde for easy run out to Hickson Rd, I cut the run short, running up Kent St back into Rocks down Argyle and straight back to work. All up 50 mins, as expected the legs were a little tired. Will run home this evening to knock that tiredness out of them..
Sunday, June 14, 2009
Doubt
I've no doubt that Philp Seymour Hoffman is one of the best actors in Hollywood at the moment. Pair him with Meryl Streep and you get a fantastic gripping thriller 7/10.
Fri:
50 odd mins with Thurston, Serg, Durante and Craddock, I was feeling the effects of the extra kms earlier in the week but as Serg commented for someone tired "you are definitively pushing the pace."
Sat:
Met up with Durante for a long run with a 5k tempo in the middle of it, the 5km tempo was the middle part of the C2S. This session is a great strength builder and has served me well in the past. Tired from the start I ended up running the 5k section in 19.40, Durante obviously in better form ran 18.32 (pretty quick for a training run). All up 2hrs 5 min. Shattered at the end.
Sun:
Out with Durante and Chris Truscott, I actually jogged with Cara to the start of the run avging an impressive 4.35 for 2k. Durante ran for an hour (knee was little sore), I continued on with Truscott for a pretty fast final 5k for him (4m/k). Finished up with a running with Cara for another 2k. All up 1 hr 57 min at 4.29 pace avg.
Liv's become a bit of a domestic goddess, I've had the pleasure of sampling many different type of dinners in the last few weeks, I shouldn't be complaining but it's the desserts that's killing me. I just can't say 'NO'. Anyhow I will scoff down another few muffins tonight and from Monday that's it!
Happy with progress on the training front this week, I've no doubt I will get into peak shape if I can pull together 4-5 consistent weeks..
Fri:
50 odd mins with Thurston, Serg, Durante and Craddock, I was feeling the effects of the extra kms earlier in the week but as Serg commented for someone tired "you are definitively pushing the pace."
Sat:
Met up with Durante for a long run with a 5k tempo in the middle of it, the 5km tempo was the middle part of the C2S. This session is a great strength builder and has served me well in the past. Tired from the start I ended up running the 5k section in 19.40, Durante obviously in better form ran 18.32 (pretty quick for a training run). All up 2hrs 5 min. Shattered at the end.
Sun:
Out with Durante and Chris Truscott, I actually jogged with Cara to the start of the run avging an impressive 4.35 for 2k. Durante ran for an hour (knee was little sore), I continued on with Truscott for a pretty fast final 5k for him (4m/k). Finished up with a running with Cara for another 2k. All up 1 hr 57 min at 4.29 pace avg.
Liv's become a bit of a domestic goddess, I've had the pleasure of sampling many different type of dinners in the last few weeks, I shouldn't be complaining but it's the desserts that's killing me. I just can't say 'NO'. Anyhow I will scoff down another few muffins tonight and from Monday that's it!
Happy with progress on the training front this week, I've no doubt I will get into peak shape if I can pull together 4-5 consistent weeks..
Friday, June 12, 2009
The Hangover
Nope, I don't have a hangover this morning! Liv and I went to see the movie 'The Hangover' last night and I am pleased to report that it's hilarious. It's about four guys who set out to Vegas for a bachelor party and can't remember a thing the day after including what happened to the groom. I was thinking it would be another dude movie about Vegas but I couldn't stop laughing from the start to the finish. It's directed by the guy that brought us 'Old School' which by the way is a 7.5/10 movie. It's not as good as Vince Vaughan's classic Vegas caper 'Swingers' (7.9/10) but it's the best comedy i've seen this year (7.2/10).
Onto running cause I know Timmy is likely to be spitting fire after reading the first paragraph. Out with the HuRT squad for 5 by 2k off 2 mins. I was late so I sprinted the 1st rep (no idea of pace as I'd no watch on). Just as I was finishing the rep I ran into the Serg and Andy. I ran onto the 2nd group with included Ray, Craddock and Conway. Ran with the boys for the remaining 4 reps. I ran comfortably hard for each rep (between 3.22-3.26) pace.
Conway commented on how easy the session felt, I do have some points to make about my friend Mike. He's capable of running sub 35 NOW!, this session is perfect and a great confidence builder (we've got many other sessions where we run a lot quicker and the key is running hard on race day and not leaving your best effort on the training paddock), Mike obviously didn't push himself hard enough last Sat as he was far too fresh this week! English Andy is hitting form at the right time, looking forward to see how he goes in the Gold Coast....
Onto running cause I know Timmy is likely to be spitting fire after reading the first paragraph. Out with the HuRT squad for 5 by 2k off 2 mins. I was late so I sprinted the 1st rep (no idea of pace as I'd no watch on). Just as I was finishing the rep I ran into the Serg and Andy. I ran onto the 2nd group with included Ray, Craddock and Conway. Ran with the boys for the remaining 4 reps. I ran comfortably hard for each rep (between 3.22-3.26) pace.
Conway commented on how easy the session felt, I do have some points to make about my friend Mike. He's capable of running sub 35 NOW!, this session is perfect and a great confidence builder (we've got many other sessions where we run a lot quicker and the key is running hard on race day and not leaving your best effort on the training paddock), Mike obviously didn't push himself hard enough last Sat as he was far too fresh this week! English Andy is hitting form at the right time, looking forward to see how he goes in the Gold Coast....
Wednesday, June 10, 2009
World Cup glory
Tues:
Out with the HuRT squad for a 3 by 10 min session. I ran comfortably hard with Serg and Andy for the 1st rep, I'd no watch on so no idea of pace so I was surprised to be only 60m short of the stone gates. Serg was a few metres in ahead and was complaining that Conway has increased the recovery from 2 mins to 3 mins. Ran with the boys for the easier 2nd rep and happy to get through the 3rd rep unscathed about 75m short of the gates.
I ran home after work and still surprised that my quads are a little tight.
Wed:
80 min odd run with Thurston, Clyde, Mike and Ben out to centennial and back. Nice and cool conditions for running.
Surprised to see Cassie holding her own in 'Australia's next top model'. I'm hoping she gets the boot next week. Just watched the first half of the 'Australia v Bahrain, if they play like that in the world cup they will struggle big time.
Out with the HuRT squad for a 3 by 10 min session. I ran comfortably hard with Serg and Andy for the 1st rep, I'd no watch on so no idea of pace so I was surprised to be only 60m short of the stone gates. Serg was a few metres in ahead and was complaining that Conway has increased the recovery from 2 mins to 3 mins. Ran with the boys for the easier 2nd rep and happy to get through the 3rd rep unscathed about 75m short of the gates.
I ran home after work and still surprised that my quads are a little tight.
Wed:
80 min odd run with Thurston, Clyde, Mike and Ben out to centennial and back. Nice and cool conditions for running.
Surprised to see Cassie holding her own in 'Australia's next top model'. I'm hoping she gets the boot next week. Just watched the first half of the 'Australia v Bahrain, if they play like that in the world cup they will struggle big time.
Monday, June 8, 2009
Starting to build..easy Monday
Caught up relatively early with Durante to scope out the C2S course. I ran from Surry Hills down to O'Sullivan road straight down to Bondi Beach. It was a beautiful morning for running. Durante caught up with his wife Alison and continued to run with her out to Bronte. I finished up at the beach and got a quick coffee into me..All up 75 mins.
3.1/10 for Bride Wars, what a shocker of a movie! I read the papers while it was on..
3.1/10 for Bride Wars, what a shocker of a movie! I read the papers while it was on..
Sunday, June 7, 2009
Terence Bell wins in the Gold Coast
Fri:
40 mins easy with a few surges as I was keen to test the calf out
Sat:
Striders 10k in North Hd, decided to run with Durante, Conway and Timmy. If the calf got tight the plan was to drop out or to pull back. Calf held up well for around a 35.30. It was actually great not to be racing and just sitting in a pack. The legs were tiring towards the end. In fact my quads were pretty sore and stiff. It's amazing, a bit of a break and it's interesting how your legs react. I didn't stay long after the race so didn't really get a chance to catch up with many people. Some good runs by 6foot Charlie, Tucks and Uncle Dave. It's the first time that I've run the new course and it's definitely slower...
Sun:
Out with Conway, Durante, Tim and Thurston for a long one. Ended up running for 1hr 45 mins at 4.22 pace. Quads were tight but it was good to get another relatively long one under my belt. We all took turns running with Thurston for 10 mins surges and then re-grouping.
Finally well done to Terence Bell who finished 1st in the 100k race in the Gold Coast in 7hr 39 mins. Awesome result from the big fella...no movies to report on but I've just picked up 'Bride Wars', will let you know what's it like tomorrow...
40 mins easy with a few surges as I was keen to test the calf out
Sat:
Striders 10k in North Hd, decided to run with Durante, Conway and Timmy. If the calf got tight the plan was to drop out or to pull back. Calf held up well for around a 35.30. It was actually great not to be racing and just sitting in a pack. The legs were tiring towards the end. In fact my quads were pretty sore and stiff. It's amazing, a bit of a break and it's interesting how your legs react. I didn't stay long after the race so didn't really get a chance to catch up with many people. Some good runs by 6foot Charlie, Tucks and Uncle Dave. It's the first time that I've run the new course and it's definitely slower...
Sun:
Out with Conway, Durante, Tim and Thurston for a long one. Ended up running for 1hr 45 mins at 4.22 pace. Quads were tight but it was good to get another relatively long one under my belt. We all took turns running with Thurston for 10 mins surges and then re-grouping.
Finally well done to Terence Bell who finished 1st in the 100k race in the Gold Coast in 7hr 39 mins. Awesome result from the big fella...no movies to report on but I've just picked up 'Bride Wars', will let you know what's it like tomorrow...
Thursday, June 4, 2009
This year's model
I've been very busy lately but I'm still managing to squeeze some running in. After a big night at the striders dinner, I could barely walk on Saturday so I didn't get out for any running on Sat. Deek was good but not great. To be honest, I'd heard all the stories before. I was hoping to get more of an insight into his training OR how he felt when he raced.
It's always the same when I am out with Lindop and Tom. Vague recollections from the night but suffice to same I am not the pool player I once was or claimed to be. Richy High was very impressive. Anyhow onto running..
Sun:
90 mins on my own in centennial
Mon:
am 4k
Lunch 50 mins in and around the domain
pm 4k
Tues:
50 mins in the arvo and 4k in the evening
Wed:
4k in the morning, 50 mins at lunch, 40 mins after work
I am just running easy at the moment and will start to incorporate speedwork from next week as my calf is holding up well. Pretty slack on the movie front but I did manage to catch Tom Cruise's new flick 'Valkyrie'. As action movie's go it's pretty short of action 5.1/10.
For sheer entertainment you can't get better than 'Australia's next top model' on Fox. The amount of cat fighting that goes on in that show is unreal. I hope Tahee wins but Clare is still the frontrunner. Cassie should go next week...
It's always the same when I am out with Lindop and Tom. Vague recollections from the night but suffice to same I am not the pool player I once was or claimed to be. Richy High was very impressive. Anyhow onto running..
Sun:
90 mins on my own in centennial
Mon:
am 4k
Lunch 50 mins in and around the domain
pm 4k
Tues:
50 mins in the arvo and 4k in the evening
Wed:
4k in the morning, 50 mins at lunch, 40 mins after work
I am just running easy at the moment and will start to incorporate speedwork from next week as my calf is holding up well. Pretty slack on the movie front but I did manage to catch Tom Cruise's new flick 'Valkyrie'. As action movie's go it's pretty short of action 5.1/10.
For sheer entertainment you can't get better than 'Australia's next top model' on Fox. The amount of cat fighting that goes on in that show is unreal. I hope Tahee wins but Clare is still the frontrunner. Cassie should go next week...
Thursday, May 28, 2009
Running with legends..
Just not getting the time at the moment to get out on the roads which is probably a good thing as my calf is still a little tight. I ran into work on Monday and met with the HuRT squad for the Monday run out to Hickson Road. On Tuesday, I managed to get out for 40 mins run. Wednesday I was out for 45 min run and I also ran home from work. It's uncommon for me but the motivation is not there, when I decided not to run the full in the Gold Coast I seemed to have lost my mojo. Hopefully Friday nights Striders dinner with "Deek" will motivate me to pick a race and start training for it...Deek was definitely the best marathoner runner during the 80s...
http://www.youtube.com/watch?v=BsyXZm_5kZU
http://www.youtube.com/watch?v=BsyXZm_5kZU
Sunday, May 24, 2009
Easing back into it...
Sat: 2k warm up and then an 8k steady state run, starting out at 4.10 pace and then finishing off with an avg pace of 3.45. Finished up with a 2k warm down. Calf felt fine.
Sun: Out for a 2hr run with Mike, Clyde and Glen Guzzo. Started out in centennial and ran the C2S from Edgecliff out to Bronte and back into Centennial. The calf was pretty tight for most of the run. Halfway through the run we were avg'ing 4.26 pace, somehow I stopped my watch so not sure the avg pace for the whole run. I struggled in the last few km of the run and was glad to finish up. Timmy was a no show this morning, obviously out partying or catching up on the DVD's i've recommended to him. Timmy as you know I don't get out that often so picked up another movie 'Revolutionary Road'. Quite depressing really but thought provoking all the same 7.4/10. Kate deserved an Oscar for this one, still can't understand how she got one for the Reader.
The kid Durante, who was doubting himself last week, managed to win the 5k in Rockdale this morning in an excellent time of 15.35. Chadi was 20 sec behind him. It won't be long before Durante runs sub 15! That should put Durante in the 'A' team for St George next week....it will be a very quick team with Thurston, Ben and Tim Rowe..
Sun: Out for a 2hr run with Mike, Clyde and Glen Guzzo. Started out in centennial and ran the C2S from Edgecliff out to Bronte and back into Centennial. The calf was pretty tight for most of the run. Halfway through the run we were avg'ing 4.26 pace, somehow I stopped my watch so not sure the avg pace for the whole run. I struggled in the last few km of the run and was glad to finish up. Timmy was a no show this morning, obviously out partying or catching up on the DVD's i've recommended to him. Timmy as you know I don't get out that often so picked up another movie 'Revolutionary Road'. Quite depressing really but thought provoking all the same 7.4/10. Kate deserved an Oscar for this one, still can't understand how she got one for the Reader.
The kid Durante, who was doubting himself last week, managed to win the 5k in Rockdale this morning in an excellent time of 15.35. Chadi was 20 sec behind him. It won't be long before Durante runs sub 15! That should put Durante in the 'A' team for St George next week....it will be a very quick team with Thurston, Ben and Tim Rowe..
Friday, May 22, 2009
Back on the road again...
In the last two days, I've managed to get out for a few runs. 40 mins yesterday and a little more today. I actually felt pretty good today and was keen to lift the pace but held back. All I can say at the stage is it's great to be back running...will continue to run easy and won't embark on any speedwork until I know the calf is ready. Went to see 'Angels and Demon's last night, not a bad movie Timmy but not a great one either...6.1/10...! Watched Marley and Me on Dvd tonight...bad choice really as it only scored 5.9/10 but I now want a dog...do you think Liv will like one for her b'day! Meet the Fockers is on now..much better flick..7.2/10. De Niro maybe the King of Comedy, remember Jack Walsh in Midnight Run..
Friday, May 15, 2009
Calf issue
After a decent week of training (10k on Monday, 8k Tues and an 800 session, 1 hr 30 min on Wed), I strained my calf in the middle of a 400 session. To be honest I wasn't even running that hard but obviously the body was a little tired and stress resulted in a strain. So no Sydney half at the weekend which is a pity as I was looking forward to running it hard .Physio told me to rest for 4-6 days and then easy back into running for 10 days before embarking on any speedwork. I am unsure if I will front up for the Gold Coast marathon as I've just got too much on my plate at the moment.
Best of luck to all the HuRT squad who will be running the half, I reckon Tucks will be the 1st home from HuRT squad. Durante has been struggling with a cold and will probably use it as a tempo. It will be interested to see how Thurston goes, it's his first half on a tough course. Hopefully he will run well...
Best of luck to all the HuRT squad who will be running the half, I reckon Tucks will be the 1st home from HuRT squad. Durante has been struggling with a cold and will probably use it as a tempo. It will be interested to see how Thurston goes, it's his first half on a tough course. Hopefully he will run well...
Sunday, May 10, 2009
Dark was the night
Wed: No running just too busy
Thurs:
am - 45 min easy (a little surprised given the day off Wed but the legs were tired from the start)
pm - 1 hr 30 min (legs felt better in the evening but still running tired)
Fri:
60 min easy followed with 6 strides 100-150m
Sat:
am: 2k warm up/warm down, 8k tempo in centennial (@3.33 pace). I was hoping to hit 3.30 pace but hit 3.33 pace at the start and couldn't go any quicker. With my current 10k form I should have no issue with 3.30 pace...
pm: 30 min easy, with 5 by 100-150m strides. Leg felt much better
Sun:
Out early and for the first 30 mins I was avg'ing a touch over 5m/k, then bumped in Easy Tiger and the pace dropped down to 4.30 when I started to run with Thurston. Sean arrived and ran with the squad and felt good running at 4.30 (chatted to Sean about the Novice and Open 10k out Scarborough). At 7.30am hooked with Conor and Big Bear as planned for the remainder of my long run. We literally ran into a downpour but it nice now and again to run in difficult conditions. Ended up running a touch over 30k in 2.24 @ 4.47 pace.....happy to get throu' the long run as I'd very little sleep the night before, Cara was keen to get up at 3am to watch Liverpool smash West Ham!
Picked up the 'Dark was the night' compilation, some cracking new tunes from the National, Bon Iver, Anthony & the Johnsons and Arcade Fire..
Thurs:
am - 45 min easy (a little surprised given the day off Wed but the legs were tired from the start)
pm - 1 hr 30 min (legs felt better in the evening but still running tired)
Fri:
60 min easy followed with 6 strides 100-150m
Sat:
am: 2k warm up/warm down, 8k tempo in centennial (@3.33 pace). I was hoping to hit 3.30 pace but hit 3.33 pace at the start and couldn't go any quicker. With my current 10k form I should have no issue with 3.30 pace...
pm: 30 min easy, with 5 by 100-150m strides. Leg felt much better
Sun:
Out early and for the first 30 mins I was avg'ing a touch over 5m/k, then bumped in Easy Tiger and the pace dropped down to 4.30 when I started to run with Thurston. Sean arrived and ran with the squad and felt good running at 4.30 (chatted to Sean about the Novice and Open 10k out Scarborough). At 7.30am hooked with Conor and Big Bear as planned for the remainder of my long run. We literally ran into a downpour but it nice now and again to run in difficult conditions. Ended up running a touch over 30k in 2.24 @ 4.47 pace.....happy to get throu' the long run as I'd very little sleep the night before, Cara was keen to get up at 3am to watch Liverpool smash West Ham!
Picked up the 'Dark was the night' compilation, some cracking new tunes from the National, Bon Iver, Anthony & the Johnsons and Arcade Fire..
Tuesday, May 5, 2009
Recovery and HuRT session
Mon:
Out with the boys (Matt, Serg, Andy, Rich, 6foot Charlie, Timmy and a few more guys) for a 15k run at lunch. The pace was a little quicker than normal as 6fooot charlie was practising his half marathon pace. At the opera hse gates, Serg and I took off and ran a couple of 4m/k. The avg according to Timmy (who cut it short in the domain) was around 4.08 pace.
Tues (14 by 3 mins off 60 secs)
Very big crowd today (Conway, Fast Charlie, Serg, Tucks, Rich High, Andy, John Binfield, Ray, Enda, Chris and many more people I just don't know). I spoke to Tucks beforehand and we felt 3.25 would give us an honest workout. Tucks was all talk as he went straight to the front and hit 3.20 for the 1st rep. We ran the remaining reps between 3.17 and 3.21 pace, Serg surprised me completing 12 reps, Fast Charlie finished up after 10 as did the majority of the squad. Rich High was strong at the front (but of note did not run long on Sunday). Andy is getting stronger, John loves going to the front at the start of each rep. Tucks ran at the front for the first couple and as his names suggests tucked into the pack for the remaining reps apart from the last one. I told Serg I wouldn't push the last one but 200m into the rep, Tucks created a gap of about 5-10m and I couldn't resist and pushed it to gates to avg 3.03 for the last rep running along side Tucks. Good session, warmed down with Tucks and Thurston.
Thoughts are now turning to the Sydney half and the 10k in North Head....i am also considering the half in Christchurch OR the 10k down in Sandown....just let's put the work in and then make a call.
Out with the boys (Matt, Serg, Andy, Rich, 6foot Charlie, Timmy and a few more guys) for a 15k run at lunch. The pace was a little quicker than normal as 6fooot charlie was practising his half marathon pace. At the opera hse gates, Serg and I took off and ran a couple of 4m/k. The avg according to Timmy (who cut it short in the domain) was around 4.08 pace.
Tues (14 by 3 mins off 60 secs)
Very big crowd today (Conway, Fast Charlie, Serg, Tucks, Rich High, Andy, John Binfield, Ray, Enda, Chris and many more people I just don't know). I spoke to Tucks beforehand and we felt 3.25 would give us an honest workout. Tucks was all talk as he went straight to the front and hit 3.20 for the 1st rep. We ran the remaining reps between 3.17 and 3.21 pace, Serg surprised me completing 12 reps, Fast Charlie finished up after 10 as did the majority of the squad. Rich High was strong at the front (but of note did not run long on Sunday). Andy is getting stronger, John loves going to the front at the start of each rep. Tucks ran at the front for the first couple and as his names suggests tucked into the pack for the remaining reps apart from the last one. I told Serg I wouldn't push the last one but 200m into the rep, Tucks created a gap of about 5-10m and I couldn't resist and pushed it to gates to avg 3.03 for the last rep running along side Tucks. Good session, warmed down with Tucks and Thurston.
Thoughts are now turning to the Sydney half and the 10k in North Head....i am also considering the half in Christchurch OR the 10k down in Sandown....just let's put the work in and then make a call.
Sunday, May 3, 2009
Long Run
Out with Serg, Durante, Terence and Conor for a long run in and around centennial park. I was feeling pretty tired and sore from yesterday. Great morning for running as it was nice and cool. The pace was nice and easy around 5m/k. Durante and Serg took off after a hour or so as the pace was a little slow. All up 2hr 10 mins...
Saturday, May 2, 2009
10k 33.30 - NSW Road Champs!
Great day for running out in Homebush today, to be honest I really wasn't sure how I would run today and I really didn't care. I just wanted to get out there and run hard. I had a forced taper with very little running due to work, the parents in law in town etc.. So on Thurs and Fri I got throu' just 2 by 8k efforts followed by a few strides). After last weeks effort (17.10 5k coolrunning), I wasn't expecting much. Whatsmore Cara was all talk on Friday night which resulted in very little sleep before the race. In saying that i told Liv as I was leaving that I reckoned I would run well. What did that mean? Well I hooked up with Durante for an easy 3k warm-up and we discussed going out hard for the first km, running strong until 5k, holding pace until 8k and then go for our time goal. Anyhow Durante talked about aiming for 32.30 (making sure too dip under Tom's pb) and I told him I would be very happy with 33.30.
Pushed from the start of the race and ran side by side with Tucks for the 1st km which we covered in 3.06. I was pretty shocked and immediately pulled back (big mistake as I was pretty comfortable at 3.06) to get to 3.15-3.20 pace. So I let a good few people pass me (why did i allow that), ended up going throu' 5k 16.28. After that I don't recall anyone passing me and I ran on my own for the next 5k passing probably 3 0r 4 people. I like front running on my own but really need to start running in packs..) Anyhow I thought I ran stronger in the 2nd half but didn't as I finished in 33.30 (which in 17.02) for the 2nd half.
Some good runs from the HuRT squad - Durante I am delighted to say ran 32.07, must admit i always believed in the kid! Muz who ran in anger ran a super pb of 32.29, Tucks who's getting better by the week ran 32.37, Rich High 34.22, English Andy 34.26, Terence Bell 34.45 (first time under 35mins) and Jon Binfield in 34.55. Mike was crook today so wasn't really up for sub 35. Conor Hart my mate ran 42.41, Gerso my sis in law ran another pb in 45.30 and well done to Blue Dog 36.16 (a min pb awesome). Great to catch up with Rich Palmer, Timmy and Uncle Dave (who ran very close to his pb which is amazing considering his Canberra effort).
That's my offical pb, well my club Striders will recognise it...i know I have gone quicker but it was a low-key Twilight race (running 32.59) just before Dubai. Makes no difference as my goal for 2009 is 32.30....which i will get before the years out!
Where from here....well in I am in the middle of marathon training so it's all about building the kms and intensity over the next 6 weeks. Pretty happy with progress so far and talking to a few of the HuRT squad after the race, we all seem to be benefiting from running comfortably hard in training and NOT racing! I will taper for the next 10k and look for an improvement in North Head....lot of lessons from today....ended up running from Surry Hills in the arvo to Watson's Bay which took 60 mins...the build up of kms has started ;)
Pushed from the start of the race and ran side by side with Tucks for the 1st km which we covered in 3.06. I was pretty shocked and immediately pulled back (big mistake as I was pretty comfortable at 3.06) to get to 3.15-3.20 pace. So I let a good few people pass me (why did i allow that), ended up going throu' 5k 16.28. After that I don't recall anyone passing me and I ran on my own for the next 5k passing probably 3 0r 4 people. I like front running on my own but really need to start running in packs..) Anyhow I thought I ran stronger in the 2nd half but didn't as I finished in 33.30 (which in 17.02) for the 2nd half.
Some good runs from the HuRT squad - Durante I am delighted to say ran 32.07, must admit i always believed in the kid! Muz who ran in anger ran a super pb of 32.29, Tucks who's getting better by the week ran 32.37, Rich High 34.22, English Andy 34.26, Terence Bell 34.45 (first time under 35mins) and Jon Binfield in 34.55. Mike was crook today so wasn't really up for sub 35. Conor Hart my mate ran 42.41, Gerso my sis in law ran another pb in 45.30 and well done to Blue Dog 36.16 (a min pb awesome). Great to catch up with Rich Palmer, Timmy and Uncle Dave (who ran very close to his pb which is amazing considering his Canberra effort).
That's my offical pb, well my club Striders will recognise it...i know I have gone quicker but it was a low-key Twilight race (running 32.59) just before Dubai. Makes no difference as my goal for 2009 is 32.30....which i will get before the years out!
Where from here....well in I am in the middle of marathon training so it's all about building the kms and intensity over the next 6 weeks. Pretty happy with progress so far and talking to a few of the HuRT squad after the race, we all seem to be benefiting from running comfortably hard in training and NOT racing! I will taper for the next 10k and look for an improvement in North Head....lot of lessons from today....ended up running from Surry Hills in the arvo to Watson's Bay which took 60 mins...the build up of kms has started ;)
Wednesday, April 29, 2009
Time to think...
Tues: (8 by 800m off 90 secs)
On my own down in Rushcutters for one of my favourite sessions. It was a little windy and I felt very comfortable throughout the session. I averaged 2.35 for each rep and ran the last one a tad quicker 2.22.
Wed: 70 mins
70 mins of easy running on my own again...gives you plenty of time to think which is good for the soul.
On my own down in Rushcutters for one of my favourite sessions. It was a little windy and I felt very comfortable throughout the session. I averaged 2.35 for each rep and ran the last one a tad quicker 2.22.
Wed: 70 mins
70 mins of easy running on my own again...gives you plenty of time to think which is good for the soul.
Monday, April 27, 2009
Dropping like flies on the long run...
Sun:
Out early with Serg, Durante, Eamo, Eoin and Chris Truscott. We ran the C2S loop, Truscott with the marathon in his legs (2.36 in Canberra) peeled off after 1hr 20 mins, Serg, Eamo and Eoin after 1hr 30, Durante after 1hr 45 mins which left me to plod on for 2 hrs 05 mins. Which coincidentally is the time the winner (Sammy Wanjiru) ran in the London marathon. I was struggling to maintain my 4.30 pace at the end of my run but Sammy powered home 3m/k for the full marathon...
Mon:
Out with the HuRT squad for an easy run around Hickson road, I cut it short with Durante to get back for a meeting. All up around 12k...
Out early with Serg, Durante, Eamo, Eoin and Chris Truscott. We ran the C2S loop, Truscott with the marathon in his legs (2.36 in Canberra) peeled off after 1hr 20 mins, Serg, Eamo and Eoin after 1hr 30, Durante after 1hr 45 mins which left me to plod on for 2 hrs 05 mins. Which coincidentally is the time the winner (Sammy Wanjiru) ran in the London marathon. I was struggling to maintain my 4.30 pace at the end of my run but Sammy powered home 3m/k for the full marathon...
Mon:
Out with the HuRT squad for an easy run around Hickson road, I cut it short with Durante to get back for a meeting. All up around 12k...
Saturday, April 25, 2009
Not at the races...
Fri:
Easy 65 min run with Durante, Mike, Springer, Muz and Andy. Ray also joined in for a few kms.
Sat:
Coolrunning 5k challenge, beautiful morning for running. Durante was keen to run fast. Tucks was there and after discussing how everyone felt, I agreed to run with Tucks at 16.30 pace and Durante would follow 15 secs after us. After a quick 600m my legs were dead, Tucks took off and created a large gap. Durante came flying by me around 1.5k and I struggled the remainder of the run. I ended up running 17.10. The cool down even felt tough. Durante had a super run 15.51 and Tucks also had a great run in 15.53. The guys are looking forward to next week and are likely to run between 32.30-32.40.
My sis in law ran 22.10 and Blue Dog who paced her reckon she has another 30 secs in her, Conor who ran 22 mins last month ran 20.01. So some great performances out today. Based on today's time I will be lucky to run sub 35 next week...we will just have to wait and see
Easy 65 min run with Durante, Mike, Springer, Muz and Andy. Ray also joined in for a few kms.
Sat:
Coolrunning 5k challenge, beautiful morning for running. Durante was keen to run fast. Tucks was there and after discussing how everyone felt, I agreed to run with Tucks at 16.30 pace and Durante would follow 15 secs after us. After a quick 600m my legs were dead, Tucks took off and created a large gap. Durante came flying by me around 1.5k and I struggled the remainder of the run. I ended up running 17.10. The cool down even felt tough. Durante had a super run 15.51 and Tucks also had a great run in 15.53. The guys are looking forward to next week and are likely to run between 32.30-32.40.
My sis in law ran 22.10 and Blue Dog who paced her reckon she has another 30 secs in her, Conor who ran 22 mins last month ran 20.01. So some great performances out today. Based on today's time I will be lucky to run sub 35 next week...we will just have to wait and see
Thursday, April 23, 2009
HuRT squad (gate to gate by 8 approx 920m)
Missed the first rep due to work! Got in behind Tucks for my 1st rep and struggled a little with the pace. Durante was a good bit in front with Muz just behind him. Tucks told me we were running 3m/k which was no surprise as I was pretty tired after the first one.
For my second, I ran just behind Durante with Muz and Tuck a few seconds back. I didn't have a garmin but it was likely to be slightly quicker than 3m/k. The session more or less continued like that with Muz and Tucks (who ended up dropping out after 6) a few seconds behind me and Durante 2-3 secs ahead of me. There was an exception to the above, on my 6th rep, Muz came by me and put a few seconds in me.
Pretty pleased with the session as I felt very tired from the start. Good crowd with Andy, Richard High and Mike running very well again but Durante was in a different class today running very comfortable from the front. Muz droppped a note after the session wondering how the hell can Haile run sub 3 min/k for the marathon...
For my second, I ran just behind Durante with Muz and Tuck a few seconds back. I didn't have a garmin but it was likely to be slightly quicker than 3m/k. The session more or less continued like that with Muz and Tucks (who ended up dropping out after 6) a few seconds behind me and Durante 2-3 secs ahead of me. There was an exception to the above, on my 6th rep, Muz came by me and put a few seconds in me.
Pretty pleased with the session as I felt very tired from the start. Good crowd with Andy, Richard High and Mike running very well again but Durante was in a different class today running very comfortable from the front. Muz droppped a note after the session wondering how the hell can Haile run sub 3 min/k for the marathon...
Wednesday, April 22, 2009
I feel a change a comin' on..
Mon:
Massage and a easy 8k
Tues:
Ran into work, couldn't meet up with the HuRT squad due to work commitments, got out a little later and ran 6 by 5 mins on Hickson road. Ran the 1st rep avging 3.20 pace and the legs felt very heavy, struggled throu' the remaining 5 avging 3.23 pace. I was hoping to avg 3.15 pace but it was never going to happen as I couldn't go any quicker. I ended up the day with an 8k easy run and yeah the legs were heavy. The kids tired..
Wed:
Ran into work and caught up with Mike, Enda, Andy, Serg, Nick and Muz for a MLR at lunch. Around 80 mins of running avging 4.30 pace.
Planning on running home now....I'm sick of running tired but feel a I feel a change a comin' on
Massage and a easy 8k
Tues:
Ran into work, couldn't meet up with the HuRT squad due to work commitments, got out a little later and ran 6 by 5 mins on Hickson road. Ran the 1st rep avging 3.20 pace and the legs felt very heavy, struggled throu' the remaining 5 avging 3.23 pace. I was hoping to avg 3.15 pace but it was never going to happen as I couldn't go any quicker. I ended up the day with an 8k easy run and yeah the legs were heavy. The kids tired..
Wed:
Ran into work and caught up with Mike, Enda, Andy, Serg, Nick and Muz for a MLR at lunch. Around 80 mins of running avging 4.30 pace.
Planning on running home now....I'm sick of running tired but feel a I feel a change a comin' on
Sunday, April 19, 2009
Running a marathon in my hometown...
Sat:
Of for an easy 12k with Durante in and around Centennial Park, got home and checked to see how Ben went in his 5k track race in the US. He smashed his pb by 12 secs running a super 13.25. Awesome result which sees him getting a 'b' qualifier for the world champs in Berlin. For more details here
Sun:
Out for a long run with Durante, Mike and Thurston. We ran 8k in centennial avg'ing 4.30 pace, we pushed the Wollarha Hill and from there on Thurston and I dropped the pace (avg'ing 3.52) until the 5k marker in the C2S. We looped back to Durante and Mike and then pushed up Heartbreak Hill, Thurston dropped me early on and I struggled up the hill getting to the 10k marker in the C2S (avg'ing 4.05 pace). The weather was terrible with heavy rain falling, we ran into Bondi and then push the 2k out of Bondi. My legs were very heavy at this stage, Thurston pushed up the hill and Durante was 50m behind him, Mike and I ran more or less together (i told him at the start if he wanted to break 35 min he needed to push the hills). I was glad to get back to Centennial just shy of 30k avging 4.17 which was decent considering the rain, hills and I was pretty tired at the start of the run.
Got home and checked the Canberra results, surprised to see Tim Rowe came 2nd in 2.27 (a slow time considering his ability) and even more surprised to see my mate Dave Criniti win in 2.26. He was planning on only running 26k as a training run but obviously felt very good and continued on to take out the race. Well done Dave! Great to see Blue Dog break 3hrs in 2.59:29. Anthony Coburn ran 3.06 and will have another crack later this yr. Some other great results in Canberra -my work colleague Anthony Henry ran a super debut in 3.45. Eamo ran the 50k in 3.55 and Terence and Clyde cruised through the race in 3.06 using it as a training run. I've got strange mates..
Looks like I will go back to Ireland later this year and introduce Cara to the family. I know nobody believes me but it's looking increasingly likely that I will be in Ireland when the Dublin marathon is on...thoughts are turning to Dublin...bring it on..
Of for an easy 12k with Durante in and around Centennial Park, got home and checked to see how Ben went in his 5k track race in the US. He smashed his pb by 12 secs running a super 13.25. Awesome result which sees him getting a 'b' qualifier for the world champs in Berlin. For more details here
Sun:
Out for a long run with Durante, Mike and Thurston. We ran 8k in centennial avg'ing 4.30 pace, we pushed the Wollarha Hill and from there on Thurston and I dropped the pace (avg'ing 3.52) until the 5k marker in the C2S. We looped back to Durante and Mike and then pushed up Heartbreak Hill, Thurston dropped me early on and I struggled up the hill getting to the 10k marker in the C2S (avg'ing 4.05 pace). The weather was terrible with heavy rain falling, we ran into Bondi and then push the 2k out of Bondi. My legs were very heavy at this stage, Thurston pushed up the hill and Durante was 50m behind him, Mike and I ran more or less together (i told him at the start if he wanted to break 35 min he needed to push the hills). I was glad to get back to Centennial just shy of 30k avging 4.17 which was decent considering the rain, hills and I was pretty tired at the start of the run.
Got home and checked the Canberra results, surprised to see Tim Rowe came 2nd in 2.27 (a slow time considering his ability) and even more surprised to see my mate Dave Criniti win in 2.26. He was planning on only running 26k as a training run but obviously felt very good and continued on to take out the race. Well done Dave! Great to see Blue Dog break 3hrs in 2.59:29. Anthony Coburn ran 3.06 and will have another crack later this yr. Some other great results in Canberra -my work colleague Anthony Henry ran a super debut in 3.45. Eamo ran the 50k in 3.55 and Terence and Clyde cruised through the race in 3.06 using it as a training run. I've got strange mates..
Looks like I will go back to Ireland later this year and introduce Cara to the family. I know nobody believes me but it's looking increasingly likely that I will be in Ireland when the Dublin marathon is on...thoughts are turning to Dublin...bring it on..
Friday, April 17, 2009
From Canberra to Boston....
16k easy with Serg, Muz, Andy, Richard High and Mike...should be interesting to see how Tim Rowe goes in Canberra at the weekend. Best of luck to Eamo in the 50k and also Blue Dog and Anthony Coburn as they attempt a sub 3 hr run.
The Boston Marathon is on Monday, it will be interesting to see how Ryan Hall and Kara Goucher go! The press seems to think both might take out the races.
Check out marathonguide for more information
You can also watch it on Universal sports..lots of information about the race. I can see why Clyde wants to run this one....i might look into running it next year.
The Boston Marathon is on Monday, it will be interesting to see how Ryan Hall and Kara Goucher go! The press seems to think both might take out the races.
Check out marathonguide for more information
You can also watch it on Universal sports..lots of information about the race. I can see why Clyde wants to run this one....i might look into running it next year.
HuRT Thursday
Ran into work and saw that the session planned was 3 by 2k at your V02 max pace. I really don't need to be doing V02 max session this early in the marathon build up so I planned to run 4 by 2k at a pace slightly quicker than my half marathon pace with a short recovery of 2 mins. The squad had a recovery of 4 mins. I believe Sean Williams includes this session on a regular basis for his elite squad.
Got to the start of Hickson thinking I was running late so ran on my own for the first 2k, I kept an eye on the garmin at ran 3.22 pace. The boys suddenly appeared behind me and convinced me to run the next one with them. So I set off with Muz, Serg and Rich High at a very fast pace (3.01), Serg and Rich High fell off the pace at around 800m and Muz and I battled it out come home in 6.11 (3.05 pace). I ran the next one in 6.20 (3.10 pace) with Muz finishing a second ahead of me. I was shattered but still managed to run another rep on my own at my half marathon pace (3.28) finishing up in 6.56. Serg ran well for the first two reps but in typical fashion he only completed 3/4 of the session.
So really the session ended up (1 rep quicker than threshold pace, 2 reps at V02 pace and 1 rep at threshold pace). Muz is going well and pretty excited about the GC, Richard High is rapidly improving and Mike is getting better and better each week. I think he avg 3.17 for his reps today. Didn't jog home as I had to stay back late in work and opted for a cab instead. Very lazy Dave...
Got to the start of Hickson thinking I was running late so ran on my own for the first 2k, I kept an eye on the garmin at ran 3.22 pace. The boys suddenly appeared behind me and convinced me to run the next one with them. So I set off with Muz, Serg and Rich High at a very fast pace (3.01), Serg and Rich High fell off the pace at around 800m and Muz and I battled it out come home in 6.11 (3.05 pace). I ran the next one in 6.20 (3.10 pace) with Muz finishing a second ahead of me. I was shattered but still managed to run another rep on my own at my half marathon pace (3.28) finishing up in 6.56. Serg ran well for the first two reps but in typical fashion he only completed 3/4 of the session.
So really the session ended up (1 rep quicker than threshold pace, 2 reps at V02 pace and 1 rep at threshold pace). Muz is going well and pretty excited about the GC, Richard High is rapidly improving and Mike is getting better and better each week. I think he avg 3.17 for his reps today. Didn't jog home as I had to stay back late in work and opted for a cab instead. Very lazy Dave...
Wednesday, April 15, 2009
Long Wednesday
4k run into work
It was just myself and Mike for the MLR. It was pretty hot out there and I was very thirsty during the run. Actually struggled towards the end. Mike was a lot stronger and more or less slowed for me as I climbed the steps into the domain. I struggled on a number of my MLR on the road to Dubai. I reckon I'm tired from the increased workload. All up 18.6k at 4.32 pace.
Legs felt better running home
It was just myself and Mike for the MLR. It was pretty hot out there and I was very thirsty during the run. Actually struggled towards the end. Mike was a lot stronger and more or less slowed for me as I climbed the steps into the domain. I struggled on a number of my MLR on the road to Dubai. I reckon I'm tired from the increased workload. All up 18.6k at 4.32 pace.
Legs felt better running home
Tuesday, April 14, 2009
HuRTs - Long Pyramid
Ran into work and then hooked up with the boys for a long pyramid session. Smaller crowd than normal. The session comprises of
10 mins hard (90 sec standing recovery),
5 mins hard (90 secs sr)
3 min hard (90 secs sr)
2 min hard (90 secs sr)
You reverse the reps...so on the way back 2,3,5 and 10.
Went to the front with Muz and avg'd 3.28 for the first 10 min, Rich High was 30-40m behind. We avg'd 3.20 for the 5 min rep, 3.18 for the 3 min, 3.15 for 2 mins. We covered 6.06km at the turnaround. Rich High was still only 30-40m ahead. We pushed the 2 and 3 min rep and caught the large group that Mike was running with. I ran the 5 min rep a little quicker and put a slight gap into Muz and Rich. The last rep was tough with the hills and it was pretty hot out there again today. Got back with 24 secs to spare, Rich was about 12 secs behind me and Muz around 16 sec. Rich is running well at the moment..
10 mins hard (90 sec standing recovery),
5 mins hard (90 secs sr)
3 min hard (90 secs sr)
2 min hard (90 secs sr)
You reverse the reps...so on the way back 2,3,5 and 10.
Went to the front with Muz and avg'd 3.28 for the first 10 min, Rich High was 30-40m behind. We avg'd 3.20 for the 5 min rep, 3.18 for the 3 min, 3.15 for 2 mins. We covered 6.06km at the turnaround. Rich High was still only 30-40m ahead. We pushed the 2 and 3 min rep and caught the large group that Mike was running with. I ran the 5 min rep a little quicker and put a slight gap into Muz and Rich. The last rep was tough with the hills and it was pretty hot out there again today. Got back with 24 secs to spare, Rich was about 12 secs behind me and Muz around 16 sec. Rich is running well at the moment..
Monday, April 13, 2009
Easter Parade
Fri:
Early morning easy 10k run in and around centennial. The legs felt a little heavy with the 800 session still in the legs
Sat:
Down in the nation's capital for the long weekend, spent the morning walking with Liv and Cara around lake Burley Griffin. I reckon all up around 12k, I was pretty shattered. Obviously I am not use to pushing a pram. Got out in the arvo for decent session - 2k warm up, 4k at marathon pace (ran at 3.43 pace), 1 min float (@4.50 pace), 4k at threshold pace (ran at 3.33 pace). 2k warm down.
Sun:
Out early for a run around the lake. It was a beautiful morning for running, it wasn't too hot or cold, it was just perfect. I ran from near the start of the Canberra marathon and ran around the lake. I was slightly worried that I would end up running for hours but after 90 min or so I veered onto Parkes way and caught sight of Parliament house. I took me another 30 mins to get back to the hotel. It wasn't a particularly fast long run (avg pace 4.35) but very enjoyable all the same.
Mon:
Out with Big Bear for a nice easy run (55 mins). Guess what we were talking about! Little Cara and Ella, you swear I was an expert with the advice I was giving to the Bear.
The title has nothing to do with a Parade I attended over the Easter break but it's the title of a song from a favourite band of my mine - The Blue Nile. Just wish they'd release a new album...wishful thinking given they've only released 4 albums in the last 28 years...
The line of traffic comes to a stand still
....
I know you, birthday cards and silent music
Paperbacks and Sunday clothes
In hallways and railway stations
Radio across the morning air
A crowd of people everywhere
And then the people, all running forward
Easter parade
Early morning easy 10k run in and around centennial. The legs felt a little heavy with the 800 session still in the legs
Sat:
Down in the nation's capital for the long weekend, spent the morning walking with Liv and Cara around lake Burley Griffin. I reckon all up around 12k, I was pretty shattered. Obviously I am not use to pushing a pram. Got out in the arvo for decent session - 2k warm up, 4k at marathon pace (ran at 3.43 pace), 1 min float (@4.50 pace), 4k at threshold pace (ran at 3.33 pace). 2k warm down.
Sun:
Out early for a run around the lake. It was a beautiful morning for running, it wasn't too hot or cold, it was just perfect. I ran from near the start of the Canberra marathon and ran around the lake. I was slightly worried that I would end up running for hours but after 90 min or so I veered onto Parkes way and caught sight of Parliament house. I took me another 30 mins to get back to the hotel. It wasn't a particularly fast long run (avg pace 4.35) but very enjoyable all the same.
Mon:
Out with Big Bear for a nice easy run (55 mins). Guess what we were talking about! Little Cara and Ella, you swear I was an expert with the advice I was giving to the Bear.
The title has nothing to do with a Parade I attended over the Easter break but it's the title of a song from a favourite band of my mine - The Blue Nile. Just wish they'd release a new album...wishful thinking given they've only released 4 albums in the last 28 years...
The line of traffic comes to a stand still
....
I know you, birthday cards and silent music
Paperbacks and Sunday clothes
In hallways and railway stations
Radio across the morning air
A crowd of people everywhere
And then the people, all running forward
Easter parade
Thursday, April 9, 2009
Babies galore....
First of all I would like to congratulate Big Bear and Gillo on the birth of their daughter Ella. I've attached a photo of Cara and her little cous Ella.
Tues:
Ran into work 4k
Progressive tempo with the HuRT squad
10 mins at 4.10 pace
10 mins at 4 min pace
10 mins at 3.45
10 mins at 3.28
5 mins at 3.23
I actually felt pretty comfortable during the session, myself Serg, Ray, Muz, Terence and one or two others split the group up when we moved to 3.45 pace. We when hit 3.28 pace we overlapped with the 2nd grp (Mike, Clyde, Richard High, Andy and many more). Some tried to go with us but by the time we hit the Opera house it was myself, Serg, Muz and Ray. Serg fell off in and around the domain. Ray fell off just after the swimming pool. I ran with Muz until the little hill before the art gallery and he put 3-5 secs before we got back to the stone gates. Happy with the session
Wed
10k morning
5k at lunch
10k after work
Thurs
4k run in
800m by 8 with the HuRT squad off 90 secs
2.32, 2.30, 2.29, 2.27, 2.26, 2.25, 2.24, 2.20
I ran from the front, Ray ran with me for 400m and them fell off finishing 3-4 secs behind. Mike Conway ran very well today avging 3.34.
Tues:
Ran into work 4k
Progressive tempo with the HuRT squad
10 mins at 4.10 pace
10 mins at 4 min pace
10 mins at 3.45
10 mins at 3.28
5 mins at 3.23
I actually felt pretty comfortable during the session, myself Serg, Ray, Muz, Terence and one or two others split the group up when we moved to 3.45 pace. We when hit 3.28 pace we overlapped with the 2nd grp (Mike, Clyde, Richard High, Andy and many more). Some tried to go with us but by the time we hit the Opera house it was myself, Serg, Muz and Ray. Serg fell off in and around the domain. Ray fell off just after the swimming pool. I ran with Muz until the little hill before the art gallery and he put 3-5 secs before we got back to the stone gates. Happy with the session
Wed
10k morning
5k at lunch
10k after work
Thurs
4k run in
800m by 8 with the HuRT squad off 90 secs
2.32, 2.30, 2.29, 2.27, 2.26, 2.25, 2.24, 2.20
I ran from the front, Ray ran with me for 400m and them fell off finishing 3-4 secs behind. Mike Conway ran very well today avging 3.34.
Sunday, April 5, 2009
Running strong
Sat: Out to Lane Cove for the 10k Striders race, I paced Blue Dog to another pb 37.12. We went out relatively hard as I think it's important to run the 1st 5k hard and I kept an eye on garmin all the way through to ensure the Dog achieved a 16 sec pb. Great run by Durante 33.35, he's getting stronger every week.
Sun:With Terence's 30th B'day on Sat night, we opted for an afternoon Sunday run. Thurston who came 2nd in a 5k race earlier in the morning joined myself, Durante and Mike for an hour of our long run. I ended up running just shy of 30k in 2.12 with an avg pace of 4.26km/m. Pretty tired at the end of it...glad to have the boys as company. Don't think I would of got through that one on my own.
Sun:With Terence's 30th B'day on Sat night, we opted for an afternoon Sunday run. Thurston who came 2nd in a 5k race earlier in the morning joined myself, Durante and Mike for an hour of our long run. I ended up running just shy of 30k in 2.12 with an avg pace of 4.26km/m. Pretty tired at the end of it...glad to have the boys as company. Don't think I would of got through that one on my own.
Friday, April 3, 2009
Keeping on running...
Wed: 80 mins MLR with Durante, Mike, Clyde, Tucks and Crasti. No idea of pace as I didn't have the garmin on. It was relatively easy but I felt pretty shattered at the end of it...
Thurs: HuRT squad - Hickson Rd 5 by 1.2k. Durante led from the front with Tucks just behind him. Muz was a little further behind and I was running with Andy, Phil Woods, Terence and Matt. The reps were run between 3.48-3.53. It was pretty hot and humid out there and even though I didn’t go flat out it was a good test for my calf. I went to the physio after work and he was pretty happy with my progress. The calf has more or less healed but wants me to hold back on interval and hill work for another week. This fits into my current plan building for the GC. At this stage, the key sessions that I need to focus on are the MLR and the long run.
Fri:Easy run with Durante, Mike, Serg and Ray 8k.
Thurs: HuRT squad - Hickson Rd 5 by 1.2k. Durante led from the front with Tucks just behind him. Muz was a little further behind and I was running with Andy, Phil Woods, Terence and Matt. The reps were run between 3.48-3.53. It was pretty hot and humid out there and even though I didn’t go flat out it was a good test for my calf. I went to the physio after work and he was pretty happy with my progress. The calf has more or less healed but wants me to hold back on interval and hill work for another week. This fits into my current plan building for the GC. At this stage, the key sessions that I need to focus on are the MLR and the long run.
Fri:Easy run with Durante, Mike, Serg and Ray 8k.
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