Hobart, Dubai or Beppu...or a combo

Wed: 8k easy, back was a little tight

Thurs: 800 session on my own, but pulled the plug after 2 reps as the my calf was tight. Ended up just running 10k easy

Fri: 5k easy with Eamo and a little bike work in the gym with lots of stretching

Sat: 10k in with a bit of tempo in the middle of it, warmed down with a lap of centennial with Steve Thurston.

Sun: 30k with Clyde at 4.18 pace. Clyde ran 22k with me; it’s amazing how easy it is when you’ve someone running with you. It was pretty hot at the start but cooled down towards the end of the run. Didn’t feel the calf or back. I will stay away from speed work for a week or so until the calf settles as speed seems to aggravate it.
Will need to ramp up my long runs to be a genuine chance for Hobart...already looking into contingencies...Dubai or Beppu may be options..!

Getting back on Track

Took a week off after JP Morgan (ticked over during the week by getting to the gym - cross training and also did some spinning on the bike)

Got plenty of massage and even ventured to see the Butcher from Bondi on Wednesday evening which to be honest I never find that bad. I know Enda and Tom find it extremely painful. Not sure what it is but I tend to sleep during my deep tissue massage and it’s no different with the Butcher. He did a great job at releasing my calf.

Wed 16th: 9k run with Eamo
Thurs 17th: Same as Wednesday but pushed it a little harder
Fri 18th: Ran from Shelley Street over to the Physio in Milson’s point and ran back.
Sat 19th: 45 mins in centennial
Sun 20th: Out on my own for a long run, didn’t get out until after 2pm, happy to get through the session. 28k in 2hrs 8 mins.
Mon: Easy 10k
Tues: PT session with Grant in the morning. Ran into work and got out for a 6k tempo (held 3.38 pace). 1km warm up & 1km cool down.

Still have a few niggles, my back feels very stiff so I will continue to stretch and ramp up slowly in the next few weeks.

JP Morgan - 19.11

Keeping this one short, not one of my best races. Felt good going into the race but 500m into the race after going out pretty hard my calf cramped up (felt like a cramp you get in the middle of the night). I thought my race was over but somehow I managed to run through it without completely pulling the calf. Going into the race we thought we would win the 'Male event' but Swim Australia turned up with Brett Cartwright & Bradley Croker and they effectively put a minute into us. On a positive front I was in front of Enda (19.21) and Timmy (19.4x). Tim who rarely runs a poor race faded pretty badily in the second half. Spent the rest of the evening icing the calf. Got a massage yesterday and went to the physio today who told me to take 10 days off running :(

Second Coming - 34.44

Well after over 2 years, I broke 35 mins for 10k!! What a relief to say the least. I reckon my forced taper helped. Went to the physio on Thurs evening and he gave me the go ahead to race. My left SI was very tight which was a concern given I'd had a stressie in my right back in 2009.
The weather Gods also were also hampering my chances with the forecast for 32c on Sunny. Rocked up to meet Timmy, Fenton, Tucks, High & Laura. Everyone was concerned about how hot it was but I just focused on running as hard as I could to break 35.
When the gun went off, I just ran hard from the start keeping High and Fenton in focus which was pretty easy as the straights were pretty long. Hit 3k in just over 10mins, soon after Fenton passed Richy High. I got on the back of Richy between 3k and 4.5k and when I felt he was slowing i passed him. Went by the lead girl and a few others and tried to keep Fenton in eyesight from there to the finish. Went by 5k in 17.05 feeling comfortable but from then on the heat had an impact. Struggled from 8k to 10k but knew i had sub 35 in the bag.
Happy with the finish time and more so as most of the guys ran 45 secs to a min slower (Tucks 34.09, Fenton 34.12, Rich H 35.22 and Laura in 38.40.)
Looking forward to JP Morgan on Wed, apparently Timmy is running. I am looking forward to the match-up. Bring it on :)

Results

easy wednesday

Ran into work and went out at lunch for an easy 10k. I was planning on a little longer but i seem to have a little niggle in my lower back. Doesn't bother me running but i can feel it when i sit down for long periods. I have massage booked for tomorrow evening so hopefully a bit of deep tissue will solve it..

400s

After a big night out on Sat, I decided to take Sunday off. It was my first day off in a long time and with Sunday's 10k run fast approaching, I am planning on reducing my volume significantly this week to give it a good crack. The forecast is not looking great with highs of 32c forecast and it's always a little bit warmer out in homebush.
On Monday I ran into work and went for a 10k run with Brad at lunch.

Tues:
am - PT session with Big Bear and Grant. Again lots of focus on core & gluts. I typically have this session on Thursdays but given I tend to be sore for a few days after it I decided to bring it forward a few days.

lunch (400s by 8 rolling off 2 mins). I decided to push this session from the start. I took off quick for each rep until Tucks pulled me back in the last 200m. On the majority of reps, he was second ahead of me. I was ahead of the rest of the HuRTs (Rich H, Timmy, TB etc) for all the reps until the final one where Rich H, his mate from ANZ and TB reined me in. The times went as follows

rep 1: 66
rep 2: 67
rep 3 68
rep 4 68
rep 5 69
rep 6 68
rep 7 69
rep 8 69

I pulled the plug on rep 8 as I felt i was going backwards and working far too hard, don't I think I could of ran sub 70 for 9 or 10. Still and all, i was happy with the session.

Long Saturday

Fri:
Ran into work and went for an easy 10k at lunch

Sat:
With commitments on Sunday, I needed to get my long out of the way on Saturday. Headed over to the park and after 7k ran into Clyde. It was great to have a bit of company for the next 18k or so, the last few kms were tough again. Ended up a little faster than last week 2hr 22 covering 32k. Pretty shattered at the end.

Best of luck to Enda in Auckland at the weekend and to auld Timmy up in Noosa.

800s in rushcutters

am: PT session with Big Bear and coach Grant. Focus was really on gluts, hammies and core. Did some rope work at the end which I always find a killer

lunch: Over to Rushcutters for an 800s session rolling every 4 mins. Large crowd in attendance as Conway bought into the concept. I was averaging 2.26/27 so I was getting a 90 sec rest. Tom was out in front with Tucks just behind him avging about 2.22 not including a a very fast last rep (2.14)

rep 1: 2.26 (ran with Richie High with Jono Fenton just behind us)
rep 2: 2.25
rep 3: 2.27
rep 4: 2.27
rep 5: 2.28
rep 6: 2.27
rep 7: 2.27
rep 8 2.23

Most of the reps, Jono either finished along side me or a sec behind apart from the last rep where I put 2-3 secs into him. Definitely a good confidence building session. I just need to repeat this form in my up and coming races.

MLR

Ran into work this morning and got out with Tom, Sam, Mike Race and a few other HuRTs members for a MLR. 80 mins all up. [18] Durante is back in town and apparently running. I'll believe when I see it.

Double Tuesday

AM: Struggled to get up early this morning, the kids woke a little later so by the time i got over to the park this morning TB had completed 8 reps. I ended up doing 12reps rolling every 2 mins
77, 76, 74, 74, 74, 73, 72, 73, 72, 69, 72, 72
The 69 rep was TB's last rep so I decided to go with him when he upped the pace for the final 200m. Keith Bateman was also in the oval showing one of his clients how to run barefoot.

Lunch:
Couldnt get to the HuRTs session (i am planning on doubling up Tuesday (with 80% effort & 75% of the total session). The rationale, is I want to experience running tempo type sessions on tired legs as I will need this for the last 10km of the marathon.
With only an hour due to work commitments, I decided to run a tempo. 2km warm up, 6k tempo at 3.42, 2km cool down. The tempo felt a lot easier than Saturday's effort. Obviously the cool temps helped.

Hot Monday

Out with Berger for a 60 min run. Turned at 30 mins and got back a few secs before the hour mark. For the first few kms, it was a slow plod but the legs woke up 3-4km into the run. Legs are definitley feeling the impact from last weeks 120k. It was also very hot out there today (31c).
Half was through last nights game I was up for the French but I'm delighted the All Black won. The players really wanted it and the country needed it.
[13.5]

Go the All blacks!

Fri
Ran into work and went for a 30 min jog at lunch to limber up for the stair challenge late arvo. Team Ireland won the event and special thanks to Gerso, JImmy Casey and Eamo for bringing the team home. [12k]
Sat
Tempo run 8k at 3.42 pace in centennial and basically copied off Toms session and finished with 10 hill repeats. From the kiosk up towards oxfords street gates. Very hot for the session. V hot for the session but enjoyed it all the same.
Sun
Like Sat, didn't get out until pretty late I'm the arvo, just hit centennial for a long run, no company just me and my thoughts, ended up running 32.5k in 2.24...good hitout

Cruise Intervals

4 by 2k at 3.50 pace with 90 secs slow jog in between each rep. Did the session in Moore Park, just kept an eye on the garmin. Legs were heavy but they session felt pretty comfortable. [12]
Not looking forward to the stair challenge tomorrow, Eamo is wearing a full tri suit. I've got 2 different outfits, thank God Timmy won't be able to take any photos. Also gearing up for JP Morgan, I've recruited Dave Clark and Chamkuar Singh for the team. If we run to our abilities we should take it out!

Third Coming

Well the big news of the day is the ‘Third Coming’. Well I’m not talking about Steve T who broke 30 mins at the weekend but the big news of the day is the Stones Roses are back together. The music lovers out there will appreciate (not Timmy it’s embarrassing he’s got no clue about music and please not Tom, last time I was over in his house he was playing what he thought was the latest Radiohead album ‘ok computer which by way was released in June 1997) how good they were. There self titled debut was anthem to generation which in turn laid the foundation for many a great band (Blur, Elbow, the Doves etc) to come out of Britain.
It will be very interesting to see how they go, there’s talk about new material but will Ian Brown and John Squires be able to work together to bring us anything close to 1994’s ‘Second Coming’ which disappointed some critics at the time but in hindsight is a quality record. Just like Steve Jones in the NY marathon ‘88 and Dylan with the release of ‘Time out mind ’92, come backs of substance are possible but rarely eventuate. I am looking forward to the outcome of this story.
On the running front, I was out for a 90 min run with MC, Sam, Laura and a few others in and around centennial. I’d issues with the garmin...so not sure how many kms [19-20] Likely to take it easy tomorrow, cruise intervals (4 by 2 at 3.50 pace) as I am involved in a stair challenge in work on Friday.
I will leave you with some of Stone Roses tunes

Waterfall
Fool's Gold

...BTW now you know where i got the title of my blog..

More speed

AM: Out with Timmy and Enda for 6 by 1km rep off 90 secs. Jogged over to the park and then did another lap with the boys. I was planning on 3.20 pace but the legs were a huge improvement and I went to the front from the start, reps went like
3.12, 3.17, 3.17, 3.16, 3.16, 3.09
Led most of the reps out and pushed the last one but put a gap into the boys.
[14]

Lunch:
Rocked up to the HuRT session (60 sec on, 30 sec off). I was plannning on running with the front group (Barletts, Tom, Rich H & Jono F) until the Opera house. Basically just tucked in with the boys, pulled up when I hit the Opera house but when Clyde and TB came by I decided to run with them until the turnaround. Legs felt surprisingly good and I was the opportunity to try out my new speedy Adidas Adios shoes!
[10]

i'd expected something, something better than before

Easy 8k on Friday and went over to centennial on Sat and ran 10k easy with Chalks. On Sunday, I headed over to Brighton to run the 10k race. I was hoping to run 35.XX but just couldn't get going. Its basically and out and back course and had a strong tail wind for the 1st half. I couldn't even run 3.30km/m for the 1st km. Got to half way in 18.35. At the 4k marker, I had 3-4 people fly by me. Felt like pulling the plug at the turnaround. Running into the wind wasnt pleasant at all. Did manage to pull a few people back in the final few kms to finish up in 37.55. Shocking time!! Wind was a factor but i knew from start my legs weren't up for it.
In anger went for a 20k run (4.25 pace) Sunday afternoon. [All up for the week 115k approx, maybe my body is taking it's time absorbing the kms...]

Monday
Very easy 10k with Berger, we finished off the run with a few strides...absolutely shattered out there today...no energy..!

Get the camera ready!

Wed:Ran into work, legs were tired from the previous days effort. At lunch out again on my own for a 14k run which i covered in just over an hour. Basically ran from Shelley Street up to the art gallery in the domain. Didn’t see any familiar faces out there at lunch. The return from the art gallery felt a lot easier. From a convenience perspective, I ran home. [22k]

Thurs:
Ran into work again and then venture out with the HuRTS for the Hickson road 1.2km by 5 session. Legs were a little tight so I was planning on taking it easy. Finished the first rep in 3.58 so decided to push the rest of them
Reps went as follows:
3.58, 3.52, 3.47, 3.44, 3.42
Clyde ran with me for all of the reps, J Feno was out in front for the first 4 reps but complained of about a stitch and ran the last rep easy. For the last rep, Clyde and I reeled in the 4 front runners and ended up finishing in front together. Tom was lurking in the back of the group, obviously taking it easy for the Biathlon tonight.
Had a good cool-down with Clyde and we chatted about my favourite subject 'marathon training' and where it all went wrong for TB. He may have ran a 2.37 but he was convinced he’d run 2.35. We came to the same conclusion - he was lacking lactate threshold sessions.
Will drop over to watch the race tonight, I have my camera with me....so looking for some awful shots of Timmy tonight, will post them on every social network site known to man so everyone can see them. [13.5]

Double Tuesday

Mon: Easy 10k with the HuRTS, good to see Sam back out running...

Tues:
am - 10 by 400s in 72, well the first one was in 73. They were off 2 mins...felt I was working a little to hard to hit the pace..ended up doing 6 by 200s in 35.

lunch - 3 by 10 mins with the HuRTS, trying to get use to running with tired legs.
first rep pace 3.38 (running with TB, yes you've read it correctly TB is out runnnig after Melbourne already.
2nd rep 3.30 (downhill section)
3rd rep 3.37 (again with TB and Ray)

The session worked as i am pretty shattered now.

Long Sunday

Out on own today, could not for the life of me presuade Tim to run today. Hit centennial just after noon and it was quite hot and windy. After about 80 mins of running, a cool change came in which was a welcome relief. Settled into a pace of 4.25 and just kept banging out the kms until i hit 30k. All up 30.4k in 2hrs 14 mins. Happy to get through this one. Will need to team up with someone for the
Long runs on Sunday. You can only talk to yourself for so long. 13 weeks left to Hobart. 110km approx for the week. Happy with the quality.
Another great win by Tucks taking out FItzroy falls. Great conditions in MElbourne produced some great results. TB ran 2.37:05, Paul Mac 2.37:50, BInfield 2.39 and JC in 2.49.
My Tipping was very poor, but from the start of the world cup I've tipped the Wallabies, they scraped through today but will be ready for next weeks clash against the champion chokers.

Saturday speed

The session: 3k, 5 min break, 8 by 400 off 2 mins
I ran the 3k in 9.57 with Timmy 4-5 secs ahead of me.
The reps for the 400
71, 72, 73, 73, 73, 74, 74, 74, 72
Tough auld session, I was going to pull the plug after rep 5 but Tim encouraged me to run with him for the remaining 3. He ran over the top of me in the last one banging out 70 secs.

Easy Friday

Ran into work and went for a nice easy 10k at lunch with Berger, Brad & Eoin. Bumped into Luis, Mike C and Ray Wareham. Ray was pretty happy with his win in Penrith last weekend.
Best of luck to Tucks tomorrow in the Fitzroy Falls, based on his current form he's likely to win it. Melbourne is on at the weekend, Eamo is hoping to break 2.55 and TB will stroll to 2.35...he's very confident so I'd be very surprised if he misses the mark.

Ireland's call

Wed
12k easy at 4.18 pace, not quite ready for a MLR, but will add 2k each week until I get to 80-90 mins

Thurs
In the morning I ran into work, at lunch I opted for a 2k by 4 with 2 mins rest.
7.10, 7.01, 6.55, 6.51, didn't get much of a warm up in so found the first rep tough but they got easier after that.

Massage in the evening, legs needed it...!

Big weekend for Ireland this weekend, they are playing well but it will be pretty tough against the Welsh. I think they will just shade it.

Predictions for the weekend
Ireland
England
Australia
NZ

Getting there..

Sat: 10k Striders Homebush in 36.35
To be honest I was hoping for around 35.5X. It was a strange race as I felt comfortable throughout but couldnt get the legs to go any quicker. I suppose it was 10 secs quicker than last month on a faster course. Jono F was disappointed with his time, Tucks ran well and Timmy is losing seconds on me everyday now. Had a chat to Uncle Dave after the race, his partner is running the Hobart marathon and he offered to pace me in Hobart. Now Timmy tells the story differently, who do you believe?

Sun: Long Run
With 14 weeks left to Hobart, I got out for a long run mid arvo, it was pretty windy around centennial park. Very little to report other than I ran for 2 hours and ran 27.5km (4.24 pace). All up for the week 97k.

Mon: Easy 10k

Tues: 400s and easy run in the arvo
20 by 400 with TB, JC and Enda. Avg pace was 78, initial few were in 80, then just kept hitting 77/78, when TB pulled the pin we ran 2 at 80, then ran the rest at 77 with the last one completed in 72.

In the arvo, got out for an easy 8k run.

Mid week running

Thurs:
PT session with Grant and Big Bear - focusing on core, glutes and upper body

lunch
HuRT Squad
3 by 2k off 2 mins (3.20 pace for the first two and took it easy for the 3rd one in 3.35 pace) finished off with some easy strides. Tucks and Charlie were miles ahead at the front..

Fri:
Easy 10k

Hobart calling

Well I took me more or less a week to get over the manflu last week, I did manage to get out for an easy run on Friday and a 90 min run on Saturday. Didn’t get time to get out for a run on Sunday.

Mon:
11k easy with the HuRTs Squad at 4.25 km/m

Tues:AM – Out with TB, Enda and JC for a 400 session. I managed 16 reps avging 77 secs off rolling every 2 mins. TB was miles out in front running the reps in 72, he managed to bang out 22 reps. Enda and JC managed to run the 25. Happy to get through the session without killing myself. If you read Timmy version of events, I was on my knees at the end of the session.

Lunch: Joined mid way through the HuRTs progressive tempo session. They were 20 mins into the session and I joined the Clyde and Peter Walker group. Ran relatively steady back to the stone gates. Tired at the end of the session and i’m sure the mornings earlier effort had a impact. Timmy is not looking in great shape, he reckons he’s finished for the rest of the year and I think he’s right. On the other extreme, TB is flying and I am very confident he will run 2.35 in Melbourne.

Wed:
Nice 10k in the run in the rain at lunch...love running in the rain..!

I’ve decided to run the Hobart marathon in January, there’s 15 weeks left which gives me plenty of time to get into descent shape. The key races in the build up that will give me an indication of how i am progressing are
- 10k on 6th November
- ½ marathon in the central coast 27th Nov

I will pull together a plan this evening, interestingly I have pulled together many plans for friends/colleagues’ for the marathon but I am terrible at following my own plan. The key at the moment is to get speed in the legs hence the focus on 400s/800s. The long run is key, i will start at 2 hrs this weekend and start to get a medium long run (80 min-90 mins) in on Wednesdays. I will build up the latter run over the next few weeks.

Essentially I will break the plan into 3 stages
Stage 1 Oct [speed with slow long runs on the w/e]
Stage 2 Nov [More focus on Lactate Threshold with pace increasing slightly for the long runs]
Stage 3 Dec [Marathon pace efforts with some V02 sessions]

Manflu

Very little in the way of running as i am dying with the flu...i was planning on running the half in Auckland Sat morning but decided against it as I wasn't feeling the best. 2 nights on the beer definitely didn't help my recovery. Last time I had the manflu, I tried to run through it and it made me worse so I will continue to hold off running until I am 100%

Flat as a pancake

Wed:
Easy 10k at lunch on my own, legs felt very heavy and achy. It was also very warm, to be honest I was glad to get through it.

Thurs:
Woke up with a bit of a head cold. The plan was for cruise intervals which are advocated by both Daniels and MacMillian for marathon training or when you want to take it a little easier. Essentially you run 1k by 8 at your tempo pace with 1 min off (currently 3.47). Got through the session but felt far too hard. My rest heart rate is also slightly elevated so I could be coming down with the flu.
I've enter the legends half in Auckland at the weekend. I will rest up tomorrow and hopefully shake this cold.

400s

Mon: Easy 10k at lunch, surprisingly my calves and hammies were sore and tight...the more i ran the better they felt

Tues: 400 by 25
Out early with TB and Enda. Timmy was a no show, the guys are convinced he's running scared - nothing would surprise me! On the run over to centennial, the legs were a little tight! No sign of the guys so started off on my own. I had completed 2 reps by the time TB and Enda joined. For the first ten, the avg pace was 80 sec so we were getting 40 secs recovery. For the next 15 we ran a tad quicker 78 secs. For my 25th rep, I ran it in 75 secs, it was only TBs/Enda's 23rd rep. TB pushed the pace for his last rep and completed it in 69 secs. I really like this session. Running on grass is defnitely better for my body and I didn't really feel my PF today.

Weekend running

Fri:
Out with Tom and JB for an easy one around the city. Ended up by 8 by 30 secs strides. 10k all up...!!

Sat
Away with the 'Good Wife' for the weekend down in Gerrigong so went down to the beach promedade for 20 by 200m off 30 secs. It was very windy, the 10 reps in the wind were run in 36/37 and the 10 reps with the wind 33-35. Felt good throughout and only really felt it in the last few reps.

Sun
90 mins easy on my own at 4.32 pace, calves were tight but other that i felt really good on the run.

After watching some of the games at the weekend, it's hard to see anyone beat NZ. England and South Africa struggled. Ireland and Australia didn't get going until the 2nd half. Maybe France will spring a surprise. Heading over to Auckland next weekend for the Irish v Australia. To be honest, we really need to lift our game to have a chance..

More speed

Wed
Ran into work & Easy 12k run all on my own

Thurs
10 by 800s (with the HuRTs boys, it wasn't 800m, the avg my garmin picked up 784m)
My first rep was 2.35, I held the next few at 2.33 and then got a little quicker. To be honest, i sat a few meters behind Tim for the remainder and just ahead of Paul McC who just pipped Tim last week. Felt good on the last one and ran over the top of Tim for a 2.23 finish. Tom was flying at the front, JOno and Tucks were cruising for the majority. TIm I must admit was pretty quiet at the end of the session. Basically ran off to collect his cones and was on his bike until I stopped him for a quick chat. He was very upset when I told him I was away for the weekend, initially I pulled his leg and told him I was going to a training camp with Sean's crew 'you're doing far too much Dave', then I told him the truth that I was bringing the 'good wife' away for the weekend. Well 'so who's going to make me breaky?'. Anyhow told him that I will be back early on Sunday and drop over for breaky and if he's keen we can go for a 90 min run in the arvo.
Will continue to focus on speed, I'm back reading the auld running books/mags again and I've decided I will take a slightly different approach to the typical race build up (base, threshold, speed, peak) to something that Sean has also successfully used I think with Vatman (base, speed, threshold, peak). So during the speed phase, I will run long but a tad slower. On Tues (I run with Tim & TB - 400s as per Zatopek ), Thurs (800s, 1200s or 1600s basically whatever Tom schedules). & Sat (200s by 16/20). If I can I will spin on the bike (purely to activate the fast twitch and try to incorporate some strides into my easy runs.
Must get onto Beermats blog, he was wondering what pace to run his tempo runs at, basically half marathon pace for 20 mins but every 5 mins extra you run a tad slower otherwise you are racing your tempo sessions. Daniels book the 'running formula' has a great table based on your current V02 max/race pace.

Speed play

Easy days on Sunday and Monday with 10k each day. To be honest, I was pretty tired both days, not sure why but just tired in the legs. The Plantar has been raising it's ugly head again so i've been massaging and icing it.
This morning I got out for a 400s session with TB, I need to get some speed in the legs as I've been primarly running long and doing tempo sessions. I ended up doing 15reps off 2 mins (77 secs avg). Timmy joined us for the last 4 reps and continued on for another 20 or so. I am looking forward to incorporating this session into my weekly schedule for the month of Sept.....